Resides: Decatur, IL
Weight: 175 lb
Favorite Body part: Lats
Waist Size: 29.5″
I compete in the sport of strongman so my training is very different from most. I’m currently on a diet and training schedule to gain strength/size. I go to absolute failure on all working sets, and stick to very low volume to prevent overtraining.
The Training Schedule
Upper body-log press, chest, calves, upper back, triceps, shoulders
Lower body- atlas stones, axle deadlift, quads, abs, hamstrings, biceps
Upper body-,2.5 inch dumbbell clean and press, chest, calves, upper back, triceps, shoulders
Lower body- squat medley, barbell deadlift, quads ,abs, hamstrings, biceps
Upper body-2.5 inch dumbbell clean and press, chest, calves, upper back, triceps, shoulders
Lower body– atlas stones, 18 inch deadlift, quads ,abs, hamstrings, biceps
Cardio – I only do cardio on upper body days and light cardio on off days. I usually do a circuit or a 20sec on 10 sec off routine with compound movements/strongman events. I don’t do cardio of leg days because I can barely even walk to my car afterwards.
Training for Abs
I train abs 3 times every two weeks- Abs are like every other body part. You must go heavy for them to grow. On leg days, I do a set of abs between every exercise. Your back gets tight when you’re squatting heavy and deadlifting heavy.
Doing a set to failure between your exercises will help release the tightness in your back.
*I don’t recommend trying this unless you ARE BULKING and training very intensely. Most days I can eat 5500 calories or more. If you aren’t paying your dues in the weight room you will gain fat.
Meal 1- 2 scoops of protein, 2 cups of milk, 1tbs flax, 3tbs olive oil
Meal 2- 1 whole chicken breast, 1 cup of spinach, 2-3 apples
Meal 3- 12-16oz of steak, bcaa’s
Meal 4-Pre-workout- 2-3 cups of Fruit, bcaa’s
Meal 5-Post workout- 1 ½ cups of corn, 3 cups of cranberry juice, 2 scoops of protein
Meal 6- 1 Whole chicken breast, 1 cup of broccoli/brusselsprouts
Meal 7- pre-bed- 2 cups of cottage cheese, 2 cups of milk
Supplements: Scivation Whey
Words of Advice
I don’t want to ever hear someone make excuses on why they can’t do something. You can. You have to make time to put the gym first. You have to make time to cook all your meals ahead of time to get all of them in for your busy day. Put forth the effort to never miss a meal, never miss a training session, never skip cardio, and you can’t fail.
All the best guys and good luck with The SixPackNow Plan!