Steven
Mitropoulos
Height- 5”8
Weight- 185 (Currently Bulking to 200 lbs for winter)
Age- 19
Favorite Body Parts- Chest, Shoulders
How
I Started...
Through out high school I was always the smallest guy. I always got picked on. I made varsity hockey freshman year also and would get beat on by all over the upper classmen. I decided to put an end to the bullying, so I started lifting weights in my basement on a smith machine my dad had been using. My dad started to show me how different exercises worked and how various muscles worked in different exercises. From that point on I never looked back. I joined the gym two years ago when I started to drive, and since then I haven't missed a workout. I stay committed to my routine, and have a very strict diet. I believe that following a healthy lifestyle is becoming the way of life in todays society, and I don’t think there is a better thing in life then being and looking healthy.
My Motivation
My motivation is seeing results. Also knowing how far I have come from when
I started. When I started I could barely squat 100 lbs! Over three years I
have worked my squat up to over 405 lbs for reps! Also knowing that I have
so many more years of growth left pushes me harder and harder every day. My
family and gym buddies are also motivation for me.
My Workout
I keep my rest time between 45 seconds and 90 seconds. My rep ranges vary
from 20 down to 5.
Day 1- Legs
Squats- 5 sets
Leg press- 5 sets
Hack squats- 4 sets
Lunges- 3 sets
Stiff leg dead lifts- 3 sets
Leg curls- 3 sets
Day 2- Chest, Calves
Incline barbell press (smith machine)- work up to 5 rep max
Flat dumbbell press- 4 sets
Incline db flies- 2 sets
Flat bench- 4 sets
Pec dec- 4 sets
Calves-
Standing calve raises- 3 sets
Seated calve raises- 3 sets
Day 3- Back
Rack pulls- 5 sets
Cable row- 3 sets
Pulldown- 3 sets
Db row- 4 sets
Barbell row- 4 sets
Pullover- 3 sets
Hammer strength pull downs- 3 sets
Day 4- Arms and abs
Biceps-
Barbell curls- 4 sets
Concentration curls- 3 sets
Preacher curls- 3 sets
Triceps-
Cable pushdowns- 3 sets
Close grip bench- 5 sets
Skullcrushers- 3 sets
Dips w/ added weight- 3 sets
Abs-
Hanging leg raises 3 sets
Ab machine- 5 sets
Leg raises on bench- 3 sets
Cable crunches- 3 sets
Day 5- Shoulders/ traps
Military press- 5 sets
Upright rows- 3 sets
Side lateral raise machine- 5 sets
Db press- 4 sets
Shoulder press machine- 4 sets
Shrugs on calve raise- 3 sets
Barbell shrugs- 4 sets
Day 6- Abs/ Calves
Abs-
decline crunches- 4 sets
Cable crunches- 4 sets
Bicycle crunches- 3 sets
Ab machine- 4 sets
Oblique twists- 4 sets
Standing cable crunches- 3 sets
Calves-
leg press calve press- 3 sets
Seated calve raise- 3 sets
Standing calve raise- 3 sets
My Diet
Diet is the biggest factor in
achieving your fitness goals. I eat 5-7 meals a day. For the past two years
I’ve been eating around 3500 calories a day which helped me stay lean and
gain muscle. My meals consist of high protein moderate carbs and low fat. I
am competing next summer so right now through winter I am bulking hard
(which is why my abs look more defined in some pictures) to get up to
200-205 lbs by March then am going to cut up until the contest. My foods
consist of chicken, fish, steak brown rice, oatmeal, almonds, eggs, egg
whites, etc.
Advice:
My advice for all would be to stay consistent, and focused. Every day you
step foot in the gym remember your one step closer to achieving your goals.
Stay focused in the gym. Once you walk in leave your ego at the door. Also
to make sure your diet is in check, being it is the most important factor.
Set goals, and watch yourself transform!
Good Luck,
Steven
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