How did you start exercising?
I started working out when I was 15 years old. Watching those Arnold movies, I wanted to train my arms and chest like his. So I started doing push-ups at home every night, and then I started training in the gym.
Where does your motivation come from?
It comes from 2 places. The first factor of motivation comes from professional bodybuilders who train hard to achieve their dreams and goals. The second factor comes from me; I have always been motivated deep within myself to keep pushing to my limits.
Back, calves
•T-bar single-arm row: 4 X 8
•Seated Row: 3 X 12
•Narrow grip front pull-down: 2 X MAX
•Supine straight arm pull-up: 3 X 12
•Shrug: 3 X 12
•Pull-up weight 45Lb: maximum number of times completed
•Tummy and push-up: 3 X 25
•Seated calf raise: 4 X 10
•Standing calf raise machine: 3 X 10
•Donkey calf raise: 2 X 30
Chest, abdomen
•Sitting machine forward push: 15-12-10-10-10
• Flat dumbbell bench press: 4 X 12
•A1: Incline dumbbell bench press: 3 X 12
•A2: Incline dumbbell fly: 3 X 12 (partials)
•Narrow grip press: 3-4 X 12
•Bent over steel cable chest: 3 X 12
• Steel cable pull-up chest clamp: 3 X 12
•Seated barbell rotation: 2 X 50
•Abdominal pulley: 3 X 12
•Kneeling cable abdominal press: 3 X 12
Biceps, triceps
•A1: Equipment curl: 4 X 12-15
•A2: Steel cable pressure: 4 X 12-15
•B1: Incline dumbbell curl: 4 X 12
•B2: Dumbbell supine arm extension: 4 X 12
•C1: Alternating dumbbell curls: 3 X 12
•C2: Dumbbell supine arm extension: 3 X 12
•D1: Barbell Curl: 3 X 12
•D2: Holding the cable and pressing down on the forearm: 3 X 12
•Reverse grip of the cable: 3 X 12
•Dumbbell alternating curls: 3 X 10
Shoulders
•Reverse Fly: 4 X 12
•Lean over and lie flat on your sideLift: 3 X 12
•Cable one-arm lateral raise: 3 X 15 (non stop)
•A1: Dumbbell lateral raise: 3 X 10
•A2: Cable lateral raise: 3 X 10
•Dumbbell front raise: 3 X 10
•Upright is a boat: 3 X 8-12
•Shrug: 15-12-12-12
Legs
•A1: Sitting leg extension: 3 X 15
•A2: Bare Squat: 3 X 10
•B1: Barbell Squat: 4 X 8-10
•B2: Box Jump: 4 X 6
•C1: High Scissor Squat: 4 X 6
•C2: Jump lunge: 4 X 6
•D1: Deadlift: 4 X 8
•D2: Standing long jump: 4 X 6
•E1: Prone leg curl: 3 X 10
•E2: Standing calf raise: 3 X 10
Back
•Neck pull-down: 3 X 12
•Neck pull-down: 3 X 12
•Narrow-grip pull-down in front of neck: 3 X 12
•Deadlift: 12-10-8-6
•Grip pull: 3 X 10
For many of the above movements, you can refer to: http://www.jirou.com/lian/Exercise Guide.
If you had to pick only 3 exercises, what would they be and why?
1. Incline bench press: I think it is the best exercise for the upper chest.
2. Deadlift: the best movement to increase body thickness and practice your back
3. Pull-ups: This is the second best exercise for your back and can increase width
What do you like? Now my diet is still a diet with a lot of carbohydrates. But I didn't have any fat at all except beef in the morning. It looks like a lot of food for mere mortals and while you can take it all in while chewing it, 1 hour after eating chicken rice you are super starving! It has been 2 weeks of doing this diet and I have lost a lot of fat already.
Daily diet:
•Meal 1: 8 egg whites, 8 ounces x-lean steak patty, 1 cup oats
•2:102 cups chicken rice ounces white rice
•3:10 10 oz Chicken Meal Sweet Potatoes
•4:101 cups chicken rice ounces white rice
•Rice 5: 10 oz white with vegetables only
•Meal 6: Protein shake before bed
Use supplements
Morning: Animal Pak, Animal Omega, Universal’s liquid Carnitine, 4 tabs NOX3
4 tabs NOX3, 1 scoop Animal RAGE,
Post-workout: 2.5 scoops Ultra Whey Pro, 1 scoop Sport Pharma’s carbmax, 20 Glutamine
Before bed: Animal Flex, Animal PM, 2.5 scoops Ultra Whey Pro, 20g Glutamine