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  • Posted On: 02-02-14, 9:22 pm (EST) #1

    What’s Your New Year Fitness Game Plan?

    February 2, 2014, 9:22 pm

    January is over, which means you’ve already had a jump start on your 2014 fitness journey! SHF and our sponsors would now like to give you an extra push to help you achieve your 2014 fitness goal! All you need to do is share your goal and how you plan to obtain it for your chance to win our BIGGEST PRIZE PACK EVER!


    The GRAND PRIZE! $900 Value!

    1. SHF Gear
      • 2 T-Shirts
      • Sweatshirt
      • SYNTHA-6 Isolate
      • AMINO-X
      • CELL MASS
      • Gene Testing Kit!
      • Manta Ray
      • 2.5 T-Grips
      • Slingshot
      • Hydracup (2)

    This is going to be a TWO PART contest.


    PHASE 1: All entries need to be submitted by February 18th, 2014.


    Four Phase 1 finalists will be chosen and all four will win a full size bottle of BSN Supplements CELLMASS and a full size bottle of BSN Supplements AMINO –X.


    We are looking for individuals who really want to make a difference! The four Phase 1 winners will be chosen based on their entry: training program, meal plan, goal, etc. These 4 finalists will move to Phase 2.


    Phase 1 Winners will be announced on March 1st, 2014.


    PHASE 1 -How to Create a Winning Entry!


    Requirement: In order for your entry to be valid, your “before” photo(s) should be of you holding a newspaper with the date showing. This is to make sure all photos are current.


    Before Photo(s):




    Bodyfat %: Not mandatory if you don’t know yours but helpful in measuring your progress.

    Measurements: Neck, Chest, Forearm, Hip, Calve, Shoulder, Arm, Waist, Thigh

    Fitness Report: We want to know how you plan to reach your goals in 2014. Tell us everything from your workout split & meal plan to when you’re going to train and what obstacles might stand in your way. Be as detailed as possible!


    Include information such as:

    • Exercises, repetitions, sets, weight, TEMPO etc.
    • When you’re going to train? (Morning, Evening, Night)
    • What obstacles might stand in your way? Are you dealing with an injury? Have a busy schedule with work? Currently in school?
    • What kind of support system do you have? Are you training with a workout partner, with a group or by yourself?
    • What is your daily macronutrient (Protein, Carb, Fat) intake going to be in GRAMS and how will you be adjusting them as you train?

    The more information the better!


    PHASE 2: Begins March 1st, 2014 / Ends March 30th, 2014


    One Grand Prize Winner will be chosen from the four finalists! During the month of March, it will be up to our finalists to keep training toward reaching their 2014 fitness goal. At the end of the month, we will be choosing our winner based on the following:

    • The SHF team will assign scores ranging from 1 – 100 to each of the 4 finalists based on their fitness report from Phase 1 and their overall progress. This number will weigh 50% of your final score and is the reason why providing us with as much detail as possible will be important. It will be up to the finalists to make sure they send in their AFTER photos as well as their updated measurements, body fat %, weight, etc. before or on the day the contest ends.
    • Each finalist will also be assigned a score based on the number of votes they receive on the Contest Page from their friends, family and peers. This number will represent the remaining 50% of your final score.

    The ultimate winner will be the contestant with the highest overall score!


    Post your entry as a REPLY to this thread! If you would like to upload multiple photos, upload ONE "before" photo with your reply here and create an album on your profile for the rest. Just be sure to let us know if you do create a separate album.


    Good luck Nation! #HTH




    **This contest is for GOLD (FREE) & PLATINUM members. If you would to take advantage of our one month FREE TRIAL of the PLAITNUM membership and have exclusive access to our routine & exercise database, customized meal planner, exclusive content and more, upgrade with the promo code: FREEFITNESS today!

  • Posted On: 02-04-14, 5:06 am (EST) #2

    What’s Your New Year Fitness Game Plan?

    February 4, 2014, 5:06 am

    Hey Scott,

    Im from Australia and we have AFL (australian football league).

    1 and a half years ago i tore my ACL and have been training sports specifically to get back into it again.
    I have improved all my girths and put on majority lean muscle weight.

    At the moment I'm doing an endurance/HITT rountines and i will be playing my first game since my ACL, abit nervous but im hoping itll go well :)


    I'm also a qualified personal trainer and some of your variations and exercises are a huge help when i train my clients!


    Blake :)


  • Posted On: 02-04-14, 12:03 pm (EST) #3

    What’s Your New Year Fitness Game Plan?

    February 4, 2014, 12:03 pm

    I have been training for some years now, since it´s my biggest intreres and hobby. I have since I was a little boy always played in some kind of sports, like icehockey and soccer. But when I grew older I started to get more into bodyweight workout and strenght training, and training for a overall better health.


    I admit it, even if I really love working out and trying to eat clean and healthy, my motivation vary. I have some problems with gaining muscle and if I don´t see any results, I kind of loses the motivation and stops working out for some weeks (usually 2 week before getting back on track). This means I never progress! I gets so frustrate when everybody say ”Hey, you workout like all the time, but never gets any bigger. Why is that?”.


    So, on the night of new years eve, I decided to really get on with my training, and try to use all my knowledge, all my motivation and willpower, and of course, with the help of Hermanation , to reach my fitness goal by 2014!


    Name: Simon Stoltz

    Location: Sweden

    Weight: 79.3kg (18th february)

    Bodyfat: About 14% (18th february)


    Neck 38cm

    Chest 93cm

    Forearm 28cm

    Hip 98cm

    Calve 37cm

    Shoulder 111cm

    Arm 36cm

    Waist 86cm

    Thigh 59cm


    Fitness Report:


    Day 1:

    Deadlift 5x5 (Rest 120s Tempo 1,1,3)

    Pullups Max x 5 (Rest 60s Tempo 2,2,4)

    Seated Rows in Cable 10x4 (Rest 60s Tempo 2,2,4)

    Lat pulldown 10x4 (Rest 60s Tempo 2,2,4)

    Dumbell Rows 10x4 (Rest 60s Tempo 1,1,3)

    Situps 10x3 (Rest 45s Tempo 2,2,2)

    Deep Crunch 10x3 (Rest 45st Tempo 2,2,2)


    Day 2:

    Benchpress 5x5 (Rest 120s Tempo 2,2,4)

    Incline Dumbell Chestpress 10x4 (Rest 60s Tempo 1,1,3)

    Dumbell Flyes 10x4 (Rest 60s Tempo 2,2,4)

    High Cabelflyes 10x4 (Rest 60s Tempo 2,2,4)

    Seated Dumbell Press Delts 10x5 (Rest 90s Tempo 2,2,2)

    Sideraises 10x3 (Rest 60s Tempo 2,2,2)


    Day 3:

    Squat 5x5 (Rest 120s Tempo 1,1,3)

    Leg extension 10x4 (Rest 60s Tempo 2,2,4)

    Squat 20reps,15reps,10reps,8reps,6 reps (Rest 60s Tempo 1,1,3)

    Leg press 10x4 (Rest 60s Tempo 2,2,4)

    Situps 10x3 (Rest 45s Tempo 2,2,2)

    Double Crunch 10x3 (Rest 45s Tempo 2,2,2)


    Day 4:



    Day 5:

    Narrow grip Benchpress 8x5 (Rest 60s Tempo 2,2,4)

    Dips Max x 5 (Rest 60s Tempo 1,1,3)

    Barbell Extensions 10x4 (Rest 60s Tempo 2,2,4)

    Pushdown 10x4 (Rest 60s Tempo 2,2,4)

    Barbell Curl 8x5 (Rest 90s Tempo 2,2,4)

    Alt Dumbell Curl 10x4 (Rest 60s Tempo 2,2,4)

    Scottcurl 10x4 (Rest 60s Tempo 2,2,4)


    Day 6:

    Stifflegged Deadlift 8x5 (Rest 90s Tempo 2,2,4)

    Leg curl 10x4 (Rest 60s Tempo 2,2,4)

    Seated legcurl 10x4 (Rest 60s Tempo 2,2,4)

    Walking lunges 10x4 (Rest 60s Tempo 1,1,3)

    Seated calfpress 25x4 (Rest 45s Tempo 2,2,6)

    Calfpress 10x4 (Rest 45s Tempo 2,2,6)


    Day 7:

    Start over from Day 1!



    Kardio 1-2 times a week, HIIT for 25 minutes, mostly running.


    Since I work as a nurse I will train whenever I can. Sometime in the morning, and sometimes in the evening.


    I will change my mealplan whenever I need, in case I gain or loses weight. For the moment my macros is: 2730 kcal, 250g Protein, 100gram Fat and rest carbs. If I gain bodyfat I will lower my carb and raise my protein.


    The biggest obsticle is my busy workschedule, but also my type 1 diabetis, witch will make it kind of hard to stay on a low carb diet.

    Fitnessgoal: Improve my benching (110kg), squatting(200kg) and deadlifting (200kg). Lower my bodyfat to 10%


    Obs, progressphoto will be added in my album (2014 contest)


  • Posted On: 02-04-14, 7:40 pm (EST) #4

    What’s Your New Year Fitness Game Plan?

    February 4, 2014, 7:40 pm


    David Soto

    New York,NY





    Neck: 14"

    Chest: 37"

    Forearm: 10"

    Hip: 31.5

    Calf: 12"

    Shoulder: 45"

    Arm: 12"

    Waist: 30"

    Thigh: 19"


    Fitness Report

    Monday-Legs(45 Sec Rest)

    Squats: 4 Sets x 10 Reps-115lbs

    Leg Press: 3 Sets x 8 Reps-180lbs

    Leg Extension: 4 Sets x 10 Reps-80lbs

    Calf Raises: 3 Sets x 20-50lbs

    Body Squats: 4 Sets x Till Failure


    Tuesday-Chest(30 Sec Rest)

    Bench Press: 4 Sets x 10 Reps-115lbs

    Incline Press: 3 Sets x 8 Reps-115lbs

    Decline Press: 4 Sets x 8 Reps-95lbs

    Dumbell Fly: 5 Sets x 10 Reps-20lbs

    Pushups: 4 Sets x Till Failure


    Thursday-Bisceps/Triceps(30 Sec Rest)

    Dumbell Curls: 4 Sets x 10 Reps-30lbs

    Seated Curls: 3 Sets x 8 Reps-25lbs

    Tricep Extension: 4 Sets x 10Reps-45lbs

    Cable Pull-Down 3 Sets x 8 Reps-45lbs

    Reverse Pull-Up: 4 Sets x Failure

    Dips: 4 Sets x Failure


    Friday-Back(45 Sec Rest)

    Lat-Pulldown: 3 Sets x 8 Reps-90lbs

    Reverse Lat-Pulldown: 3 Sets x 8 Reps-90lbs

    Dumbell Rows: 4 Sets x 10 Reps-45lbs

    Barbell Row: 3 Sets x 8 Reps-55lbs

    Deadlift: 4 Sets x 10 Reps-115lbs


    Saturday-Shoulders(1 Minute Rest)

    Shoulder Press: 3 Sets x 8 Reps-35lbs

    Cable Row: 3 Sets x 8 Reps-45lbs

    Machine Reverse Fly: 3 Sets x 8 Reps 40lbs

    Shrug: 4 Sets x 10 Reps-50lbs

    Arm Circles: 3 Sets x Till Failure


    Daily Macronutrient

    Proteins: 193.5g

    Fats: 64.5g

    Carbs: 236g


    For my daily macronutrient once I start gaining weight I believe I should see how my body reacts to the exercises and the nutrients I take in. I believe for my body and metabolism I may have to up my protein intake along with my fats and slowly raise my crabs.

    The only supplements I'm taking at this point are "Optimum Nutrition Gold Standard Whey Protein" along with "Glutamine 1g x2."

    My support system would be myself, I've tried to workout with friends before but somehow I found myself slacking off due to me being lazy to go alone. Recently I've noticed that I have a better mentality whenI go by myself but there are time that I do request some help from the people in the gym especially when trying to life "heavy." My goal is gain muscle and push myself to new limits and to hopefully with my transformation inspire some of my friends to choose a healthier and fit lifestyle.




  • Posted On: 02-04-14, 9:49 pm (EST) #5

    What’s Your New Year Fitness Game Plan?

    February 4, 2014, 9:49 pm
    Posted by: BlakeBlake

    Hey Scott,

    Im from Australia and we have AFL (australian football league).

    1 and a half years ago i tore my ACL and have been training sports specifically to get back into it again.
    I have improved all my girths and put on majority lean muscle weight.

    At the moment I'm doing an endurance/HITT rountines and i will be playing my first game since my ACL, abit nervous but im hoping itll go well :)


    I'm also a qualified personal trainer and some of your variations and exercises are a huge help when i train my clients!


    Blake :)


    Hey Blake!


    I am glad you are back on track, but if you want to enter the contest you are missing A LOT of information!


    Read the rules for PHASE 1 so you have a better chance of winning! #HTH

  • Posted On: 02-05-14, 1:02 pm (EST) #6

    What’s Your New Year Fitness Game Plan?

    February 5, 2014, 1:02 pm

    Can Lady Hermanites join?

  • Posted On: 02-05-14, 1:11 pm (EST) #7

    What’s Your New Year Fitness Game Plan?

    February 5, 2014, 1:11 pm
    Posted by: MeganHawk

    Can Lady Hermanites join?

    Hey Megan!


    Of course! All my contests are worldwide Male and Female!


    Looking forward to seeing your entry!

  • Posted On: 02-05-14, 7:57 pm (EST) #8

    What’s Your New Year Fitness Game Plan?

    February 5, 2014, 7:57 pm

    Name: Dylan Haas
    Location: Bethlehem, Pennsylvania
    Weight: 164 lbs
    Bodyfat %: 12%
    Measurements: (Non-flexing)
    -Neck: 13 ¾ inches
    -Chest: 35 inches
    -Forearm: 10 inches
    -Hip: 36 inches
    -Calve: 14 ½ inches
    -Shoulder: 18 inches
    -Arm: 13 inches
    -Waist: 32 inches
    -Thigh: 20 inches
    Fitness Report:
    - In 2014, I have already seen some awesome results. (I finally have abs!) I plan on gaining lean muscle weight (goal for this year is 170-175lbs) and shed some body fat (8%). I recently applied to two different gyms for a job so I can hopefully stay in this mindset that I have and have people around me that share the same interests and will motivate me. I would definitely like to start competing as soon as I can, but that probably will not be until 2015.
    - Workout Split:
    - (Light/Moderate Warm up set before/light stretch after each exercise every day /20-30 sec breaks between sets not including drop-sets/Abs thrown in at home every few days)

    - Monday: Biceps / Lats: Lat Pulldown (7-10 reps/3 sets/125/150/170) Concentration Curls both barbell and dumbbell (BB: 8-10 reps/2sets/ EZ bar w/ 25 on each side, drop-set to 15 on each side. Single DB: 8-10 reps/2 sets/40, drop-set to 30) Hammer Curls (6-8 reps/3 sets/55/45/40) Close Grip Pull Ups (3 sets till failure on each set)

    - Tuesday: Triceps/chest: Rope Pulldown (8-12 reps/3 sets/moderate-to heavy weight) Tricep Extension (6-8 reps/3 sets/55, drop-set to 40/30) Skull Crushers (8-10 reps/3 sets/EZ Bar w/ 25 on each side/20 on each side/15 on each side) Incline DB press (8-10 reps/2 sets/50/45) High Cable Chest Fly (8-10 reps/3 sets/moderately heavy weight) Dips (Till Failure/3 sets) Bench Press (6-10 reps/2-3 sets/45 on each, maybe with added 5 or 10 depending on mood)

    - Wednesday: Legs (Warm up on Treadmill with steady incline 15 minutes) Leg Press (8-10 reps/3 sets/170/190/170) Squats (6-8 reps/2-3 sets/ 50-55 on each side) DB Lunges (Till failure/2 sets/holding 45’s) Leg Extension (8-12 reps/3 sets/125/110 drop-set to 100) Seated Leg Curls (Till failure/2 sets/ 100 drop-set to 80) Calve Raise machine (8-12 reps/4 sets/100/100/90/90)

    - Thursday: Shoulders: DB Shoulder Press (8-10 reps/3 sets/45/40/35) BB shrugs (8-10 reps/3 sets/60 on each side/45 on each/40 on each) DB side/front raise (Both 8-10 reps/3 sets/25/20/20) DB Arnold Press (6-8 reps/2 sets/40/35) Lateral Raise (8-12 reps/3 sets/40/35/30) Behind the neck seated military press (Smith Machine/8-10 reps/2 sets/ 45 on each side)

    - Friday: Back: Pull Up Variations (Till Failure/4 sets) Cable Row (8-10 reps/3 sets/115/105/100) Bent over DB Rows (6-8 reps/50 drop-set to 45, drop-set to 40) Deadlifts (8-10 reps/2 sets/150/140) Good-Mornings (8-10 reps/2 sets/125/110) Attempt to Muscle up (And fail!)

    - Sat/Sun: Rest/light cardio/Possibly Abs

    - I workout around 11am-12:30pm varying each day.

    - Only obstacles currently are work and school, mainly school! I am at Community College, second year, studying Computer Science, soon to be transferring to Penn State. School takes up most of my day, and my job takes up my night, leaving me not much time in between. I have a good 3 hour break in between classes Monday-Friday, so that gives me time to go to the school gym or drive to my gym. No injuries, unless you count me tweaking my upper back falling on ice about a month ago!
    - The only support system I have right now is my family. They think it is awesome that I want to change physically and mentally for the better. My parents actually go out of their way to get me healthy foods at the grocery store. I think my changes have impacted my family as well…they are starting to eat healthier!  I workout with me, myself, and I. With the support of music, that’s all I need to mentally prepare myself for the next set.
    - Because I do not have a very steady income, my nutrition varies. My parents do help with my groceries, but I try to buy the “bulk” of them with my own money (pricey!!). I try to maintain a gram of protein per pound of bodyweight to maintain my lean body, adding up to an extra 25g per day if necessary. On average with my (what I think is) intense muscle training, I try to stay within this range of protein, carbs, and fat (per day). Keep in mind, I have always burned calories and carbs fast, so I am not carb conscious whatsoever:
    - Protein Grams: 164g
    - Protein Calories: 656 protein calories
    - Fat Grams: 54g
    - Fat Calories: 482 protein calories
    - Carbohydrate Grams: 519g
    - Carbohydrate Calories: 2076 carb calories
    - I will be adjusting these intakes slowly while I start to see gains in muscle. If I feel as though I am gaining more fat than I want, I will lower the fat and carb intake per day. If I see proper gains in lean muscle mass while burning fat, I will keep these numbers and/or add to my intake so I am not burning through my calories and I go through extensive muscle catabolism.
    - I entered this contest not only to try to win (I mean, who doesn’t want free stuff!?) but to watch myself grow mentally and physically. I have never done a before/after photo shoot, so I am interested in seeing how many body transforms in the matter of a month. Recently, I joined a gym (always went to school gym when I could), kept on track with working out, and changed my nutrition. I feel as though I am on a path to success! (I finally have abs!) I have always been a very scrawny kid, so working out and slowly growing makes me feel better, even though it is a slow and tedious job. If I were to win, my bad luck in contests would finally end, and my parents would be so proud of me! I am nowhere where I want to be, but I sure as heck am farther than I ever thought I’d be, and I’m pretty proud of myself. I’m excited to see what happens in the next month!

  • Posted On: 02-05-14, 8:07 pm (EST) #9

    What’s Your New Year Fitness Game Plan?

    February 5, 2014, 8:07 pm


    ^^ Please accept this as my submission Scott! I took a lot of time making this and you can see why I do not want to rewrite it again! Thanks!

  • Posted On: 02-06-14, 6:14 pm (EST) #10

    What’s Your New Year Fitness Game Plan?

    February 6, 2014, 6:14 pm

    Joel Ramirez


    145 lb



    Neck- 14.5 in

    Chest- 36 In

    Forearm- 10.5

    Hips- 32 in

    Calves-13 in

    Shoulder-46 in

    Arm- 13 in

    Waist- 29 in

    Thigh- 21 in


    Fitness Report:

    My goal is to gain muscle mass. My work out routine will look something like this:

    Monday: Back & Abs

    Back exercises will all be 4 sets of 6 repititions SUPERSETTED w/ Abs 3 sets of 15-20. 60-90 sec Rest

    Tuesday: Chest & Calves

    Chest exercises will all be 4 sets of 6 repitions SUPERSETTED w/ Calves 3 sets of 25-50. 60-90 sec Rest

    Wednesday: Legs & Core

    Leg exercises will all be 4 sets of 6 repitions SUPERSETTED w/ Core 3 sets of (repitions may vary) 60-90 sec Rest

    Thursday: Shoulders & Abs

    Shoulder exercises will all be 4 sets of 8 repitions SUPERSETTED w/ Abs 3 sets of 15-20. 60 sec Rest

    Friday: Bicep/Tricep/Calves

    Bicep& Triceps will be 4 sets of 6 and calves will be 3 sets of 25-50. All three SUPERSETTED 60 sec Rest.


    I will be using 1-1-3 tempo to maximize results.

    calorie intake would be: Protein-185g Carbs-300g Fat- 76g ( calories will be re-adjusted every month)


    My college schedule is from 9 am- 11am, 2 hour gap to eat and rest, 1pm-4pm on Monday, Wednesday, and Friday. So on those days I will be working out around 7 ish. I also work on Tuesday and Saturday (Part-time) so I will be working out on Tuesday whenever I am free. Meal Prepping will definitely be an obstacle because I run out of easy recipes lol but it is something I have to do if I am going to be serious about this. I have also sprained my wrists a handful of times because I focus so much on the lift that I forget about my wrist form, which is something I will definitely have to remind myself every time at the gym. Another obstacle would be to have patience! I want to see instant results but I just have to keep in mind that it takes time to build muscle.

    I'll be working out my myself because I tend to mess around more with friends around or I would take longer breaks than I should.

    I've been working out for about 3-4 years now and I have definitely learned from my mistakes. The First year and most of the second year I had very liitle idea of what I was doing. I would grab heavy weights and not do full range of motion and my diet was far from where it should be. My third year I gained more knowledge through your informative videos and I started to get more serious at the gym. I always went hard in my workouts but the reason I wasn't getting the results I was looking for was because I was on a low-carb diet, AND didn't realize it. I was so focused on getting my protein intake that I forgot about carbs. I am still learning to this day about health & fitness, and I am pretty confident that with my knowledge and determination I can achieve my goal to gain muscle mass. I am aiming for 155 lb with around 7-11% bodyfat for now.#HTH

  • Posted On: 02-08-14, 7:33 pm (EST) #11

    What’s Your New Year Fitness Game Plan?

    February 8, 2014, 7:33 pm



    Megan Hawkins
    22.7% body fat

    Neck: 13.5 inches
    Chest: 35 inches
    Forearm: 10 inches
    Hip: 38 inches
    Calf: 14 inches
    shoulder: 31 inches
    Arm: 12 inches
    Waist: 28 inches
    Thigh: 22 inches

    Fitness Report
    Day 1: Legs (30 sec rest between sets except for drop sets)
    cardio on Tredmil for 30 min
    1. Walking Barbell Lundges- 4 sets of 12 with 50lbs
    2. Squats on Smiths Machine- 4 sets of 8-12 with 70lbs
    Super set with standing calf raises on Smiths Machine- 4 sets of 12-15 with 70lbs
    3. Seated Leg Press- 4 drop sets of 5-8 90lbs/60lbs/30lbs 1 min rest between each set
    4. Seated Leg Extensions- 4 drop sets of 5-8 100lbs/70lbs/40lbs 1 min rest between each set
    5. Seated Leg Curls- 4 drop sets of 5-8 100lbs/70lbs/40lbs 1 min rest between each set
    6. Seated Calf Raises- 4 sets of 5-8 with 70lbs

    Day 2: Chest/Back (30 sec rest between sets except for drop sets)
    1. Flat bench press- 4 sets of 5-8 with 75lbs
    2. Seated cable rows- 4 drop sets of 5-8 80lbs/60lbs/40lbs 1 min rest between each set
    3. Incline dumbbell bench press- 4 drop sets of 5-8 25lbs/17.5lbs/12.5lbs 1 min rest between each set
    4. Bent over dumbbell rows-4 drop sets of 5-8 30lbs/25lbs/20lbs 1 min rest between each set
    5. Seated fly machine- 4 sets of 5-8 with 50lbs
    6. Lat pull down machine- 4 sets of 8-12 with 70lbs
    7. Push ups 3 sets to failure

    Day 3: Arms (30 sec rest between sets except for drop sets)
    1. Wide grip EZ bar curl- 4 drop sets of 5-8 40lbs/30lbs/20lbs 1 min rest between each set
    2. Standing Tricep extensions- 4 drop sets of 5-8 25lbs/20lbs/15lbs 1 min rest between each set
    3. Close grip EZ bar curls- 4sets of 5-8 40lbs
    4. Standing tricep pushdowns- 4 sets of 8-12 with 60 lbs
    5. Standing hammer curls- 3 sets of 5-8 with 15lbs, 1 burnout set with 10lbs
    6. Seated tricep press- 4 sets of 8-12 with 125lbs

    Day 4: Shoulders/Abs (30 sec rest between sets except for drop sets, no rest during ab circuit)
    Cardio on Tredmil for 30 min
    1. Seated dumbbell shoulder press- 3 drop sets of 5-8 25lbs/20lbs/15lbs, add 1 burnout set with 10lbs 1 min rest between each set
    2. Standing lateral dumbbell raises- 3 drop sets of 5-8 with 15lbs/12.5lbs/10lbs, add 1 burnout set with 10lbs 1 min rest between sets
    3. Standing front dumbbell raises- 3 drop sets of 5-8 with 15lbs/12.5lbs/10lbs, add 1 burnout set with 10lbs 1 min rest between sets
    4. Wide grip assisted pull-up machine- 4 sets to failure with 25lbs added to machine
    5. Scott Hermans "Fast abs! B. Washboard ready in minutes!" Circuit - 3 circuits of:
    advanced ball crunch 10-20 reps
    ball passes 5-10 reps
    Standing oblique crunch 15 reps per side with 30lbs
    repeat 2 more times
    6. Finish with planking for a minute, with side planking as well


    As you can see, I'm a HUGE fan of drop sets! my muscles feel totally shredded when I do them, and it feels empowering. I'm worried that drop setting to many exercises will exaust me, and keep me from working my other muscles out to their fullest potential. If this is the case, I plan on trashing all of the drop sets, and supper setting the last rep of every workout. I want to make sure I leave the gym sore!

    Muscle gain is my goal! I plan on consuming 230 grams of protein/day, 230 grams of carbs/day, 50 grams of fat/day. My goal is to eat 2300 calories a day. The supplements I am taking are ON whey protein, ON casine protein, Muscle Tech Amino Build, and a multivitamin along with Omega 3's. I take protein when I wake and after my workout. I take casine before bed. I take Amino X before and after my workouts.
    I want to keep my diet clean, lots of green vegetables, whole grains, and lean meat. If I'm gaining too much fat, I plan on cutting my carb intake, and upping the protein.

    I am currently in school for Registered Nursing, and work full time, 12 hr shifts in a hospital as a CNA. The good thing is full time at my job is 3 days a week, giving me 4 off days to train, if I could put down my Xbox One controller ;-) which I will! I will train about 3 hours after waking, 2 hours after breakfast. My biggest obsticles are school,work, and diet. I support myself, and on a CNA salary, my finances are awful..but I manage. After bills and groceries, I am left with little funds for gas and "fun." I spend ALL of my "fun" funds on my gym membership and supplements, maaaaaaybe a new xbox one game (battlefield 4 is AWESOME!) I will be using the Fitness Pal ap to help track my caloric intake, which is also an obstical. I plan on having a meal prep day and living the "tup life." I will use this site for any information I might need, as well as If I'm not at home, I'm either at work, school, or the gym. I have an awesome person to workout with and to spot me when the going gets tough! She's just as serious as I am with muscle gains. I believe that if you want something, you should work to get it! When it gets hard, I plan on reminding myself that if it was easy, everyone would be doing it, and that I'm one workout closer to becoming the person I want to be. I can't stand the Seahawks, but "why not me?!" -Russell Wilson


  • Posted On: 02-10-14, 2:05 pm (EST) #12

    What’s Your New Year Fitness Game Plan?

    February 10, 2014, 2:05 pm




    NAME: Vladimir Ojeda


    LOCATION: Quito, Ecuador


    WEIGHT: 140 lb


    BODY FAT: 13%




    Neck: 15 in


    Chest: 40 in


    Forearm: 10.2 in


    Calve: 13 in


    Shoulder: 46 in


    Arm: 13 in


    Waist: 33 in


    Thigh: 20 in




    I have been training for about 2 years, the first year a went to a regular gym (regular gym= only lifting weights hehe), but this year i'm going to other gym that inlcudes a functional trainig using TRX, ropes, ketlebells, medicine balls, bosus, etc. here I mix my workouts like this:






    Lat pull down machine: 4 sets of 10-12 reps


    Chin ups: 4 sets of 10-12 reps

    Low row machine: 4 sets 10-12 reps.

    Triceps super set:


    Lying French press: 4 sets of 10-12 reps
    Push ups close tricep position 4 sets to failure.

    During each exercise and after each set I do some exercises using TRX, training suspenders and ropes for abs or for loosen the muscle of next day workout , them I rest for 1 minute and continue the other set. In each exercise I increase the weights per set.






    Flat bench press: 4 sets of 10-12 reps

    Seated dumbell shoulder press: 4 sets of 10-12 reps

    Incline barbell bench press: 4 sets of 10-12 reps

    Super set


    Cable crossover down chest fly: 4 sets of 10-12 reps
    Close grid EZ bar curl: 2 sets of 10-12 reps and complete the other 2 sets with Incline hammer curls: 2 sets of 10-12 reps.

    I do the like mondays, some exercises using TRX, medicine balls, etc, after each set of each exercise withs 20 to 30 reps, and then rest for 1 minute.






    Jump Squats: 4 sets of 12 reps

    Barbell squats: 4 sets of 10-12 reps

    Walkig barbell lundges: 4 sets of 10-12 reps

    Deadlift: 4 sets of 10- 12 reps

    I do the same like Monday and Wednesday, between each set of each exercise. Resting for 1 minute and continue.

    In this excercises that use free weights, i also respect my tempo 2-2-4




    This days i do some circuits with 5 stations, in each station i have to do the exercise that my trainer say for about 30 sec, and rest 20sec to pass for the other station, all of that repeating for 4 sets. It means: 2 circuits, each of one with 5 exercises.








    That is a photo where i do my circuits workout, is like a cage.

    My goal is muscle gain. My intake macros are:


    Carbs: 331 grams (1322 cal)
    Protein: 176 grams (704 cal)
    Fat: 59 grams (531 cal)

    With a total consuption of 2557 calories


    The suplements I'm taking in this moment are: Isopure protein powder of Nature`s best and a multivitamin with Omega 3.
    I take 1 scoop of protein in breakfast and other scoop after the workout. My multivitamin and Omega always take in breakfast too.

    I divide my calories consuption into 6 foods: Breakfast, middle morning, lunch, pre workout, post workout and dinner. In all my intake foods i always include: chiken breasts, lean meat, tuna fish, tilapia, a lot of vegetables, fruits, whole grains, almonds, greek yogurt, white rice, brown rice, pita bread and light cheese.


    I always train at nigth wtih a nice group: that means with my sister, brother in law and one friend.


    Currently I'm doing my pre-grade thesis, that really don`t take important time for me but i have to finish that. i'm working in network marketing, in a company called Telexfree, for that reason i have a lot of time to do mi stuff earning good money (not so much but as long as i have to the gym i dont worry hehe). I start training because i was very skinny, and when i see the results, the gym becomes a drug for me, i like to learn a lot about fitness and nutrition, for that reason i find this web page where i can improve all of that learning something new day by day.


    For me fitness life turn into my style of life, i one day i can not train i feel sad and skinny again hehe.


    All is possible in this life when we intent to move forward. Vladimir Ojeda

  • Posted On: 02-10-14, 4:35 pm (EST) #13

    What’s Your New Year Fitness Game Plan?

    February 10, 2014, 4:35 pm

    Name: Drew Korherr

    Location: Vienna, AUT

    Weight: 68kg



    Neck 43cm

    Chest 100cm

    Forearm 28cm

    Hip 88cm

    Calve 37cm

    Shoulder 113cm

    Arm 33cm

    Waist 79cm

    Thigh 56cm


    Fitness Report:

    MY SPLIT (I do not train like "Monday is chest" etc...i do the following routine, no matter what day of the weak it is right now)

    I'm doing a 2 Tempo count (2 on the way up, 2 on the way down) on each exercise.


    Day 1: Chest/Triceps

    Dumbbell Chest Press 4 sets, 10 reps, 18 kg each dumbbell

    Incline Dumbbell Chest Press 4 sets, 10 reps, 16 kg each dumbbell

    Decline Chest Press (Machine) 4 sets, 10 reps, 30 kg

    Butterfly Machine 4 sets, 10 reps, 30 kg

    Dips 4 sets, 10 reps, just my bodyweight, no extra weight

    Triceps Pulldown (Cable) 4 sets, 10 reps, 15 kg

    One Handed Triceps Pulldown (Cable) 4 sets per side, 10 reps, 7.5 kg


    Day 2: Back/Biceps/Forearms

    Lat Pulldown 4 sets, 10 reps, 40 kg

    Seated Low Row 4 sets, 10 reps, 30 kg

    Dumbbell Pullovers 4 sets, 10 reps, 14 kg

    Wide Grip Pull-Ups 4 sets, as much reps as i can do, no extra weight

    Weighted Back Extensions 4 sets, 10 reps, +10 kg

    Concentration Curls 4 sets, 8 reps, 10 kg

    Cable Curl EZ Bar Wide Grip 4 sets, 10 reps, 17.5 kg

    EZ Bar Curls Ingrip 4 sets, 10 reps, 15 kg

    Standing Wrist Curl 4 sets, 25 reps, 17.5 kg

    Reverse Standing Wrist Curl 4 sets, 25 reps, 17.5 kg


    Day 3: Legs

    Squats 4 sets, 10 reps, 50 kg

    Leg Extensions 4 sets, 10 reps, 20 kg

    Leg Curls 4 sets, 10 reps, 35 kg

    Leg Press 4 sets...1st set 12 reps/70 kg, 2nd set 10 reps/80 kg, 3rd set 8 reps/90 kg, 4th set 6 reps/100 kg

    Rotary Calves 4 sets, 10 reps, 40 kg

    Day 4: Shoulders/Neck/Abs

    Dumbbell Shoulder Press 4 sets, 10 reps, 12.5 kg each side

    Dumbbell Lateral Raise 4 sets, 10 reps, 7.5 kg

    Dumbbell Shrugs 4 sets, 10 reps, 18 kg each side

    Reverse Shoulder Flys 4 sets, 10 reps, 10 kg each side

    Plate Front Raise 4 sets, 10 reps, 15 kg plate


    I am training in the morning (between 8 and 11 o'clock).

    Currently i do my military service, but it's going to end on february 28th. It doesn't influence my training. After that i can FULLY concentrate an eating really clean. Now I train really hard, push myself to my limit, but at the moment my clean eating is not as consequent as i'd want it to be ;)

    It is now my third month at my gym and I'm really happy with my gains! I hope they'll be more when the military service is over and i can focuse even more on my nutrition.


    I'm training alone, without partner. Alhough a partner can push you to go harder than you think you can lift, training alone makes me keep focused.


    With the help of your video, Scott, i came up to 260 grams of protein, 200 grams of carbs and 100 grams of fat; so in total 2700 calories.


    I divide my calorie intake into 5-6 meals a day including chicken breast, tuna, rice, wholegrain pasta, quark, vegetables, fruits, nuts (mainly almonds, walnuts and pistachios).

  • Posted On: 02-11-14, 12:57 am (EST) #14

    What’s Your New Year Fitness Game Plan?

    February 11, 2014, 12:57 am

    Hi guys, first off, I have more before pictures posted on my account in an album labeled "before pictures".


    My name is Tim St John

    Body Weight: 190

    Height: 6 foot

    Body fat: 14%



    Chest: 39

    Forearm: 11

    Hip: 42

    Calve: 16

    Shoulder: 48

    Arm: 13

    Waist: 34

    Thigh: 23


    I have always been into weight lifting. In high school I played football, and even during my two years at a community college I played football. I am currently going to school to become a fitness instructor of some kind. I'm not sure exactly what I want to do, but I want to train and teach people all about fitness. Whether that be through training or as a teacher at a high school, I want to teach "the nation" about fitness.


    When I was training as an athlete, I always focused on how much weight I can move. Always trying to increase my maxes in all my lifts. Now, I feel that I train more functionally. Higher repetitions, lower weight, really trying to get that muscle hypertrophy. I am always trying to switch it up, but generally speaking, I do 1 warm up set, and 4 actual sets of about 8-12 repetitions. I try to keep my rest period down to about a minute per set, but sometimes, depending on the work out, I'll increase the rest period or decrease it. Especially if I am doing one of Scott's circuits, I have to cut that rest down to almost no rest at all.


    Recently I have been experimenting with doing more "negative repetitions". Really working on the eccentric portion of the exercise, it burns, but it works. I've also been trying to incorporate a lot of drop sets into my routine, again, it burns, but it works haha. My most recent mile stone for fitness was benching 315 pounds, while weighing just below 200 pounds. It was HUGE for me, my biggest milestone thus far. But as I've said, my training has been different lately, so my new goal is to be below 10% body fat. I'm not too worried about how much weight I can move, just how efficiently I can move it. No bad form, not cheating reps, solid form with good fundamentals.


    My routine is usually centered on certain muscle groups. I currently have a 5 day split. First day is Chest, second day is back and shoulders, third day is legs, fourth day is arms, and fifth day is either a rest day, or I'll go for a run or swim or something active. I might switch this up in the near future because I have been doing this set schedule for so long.


    Because I am trying to put on a lot of muscle, I try to match my body weight with how many grams of protein I eat a day. So on a usual day, I eat about 200 grams of protein, I try to eat more, but it is really hard. Drinking protein shakes throughout the day really help, but I try to get most my macros from my diet. I try to eat every 2-3 hours, 6-7 small meals to try and keep my metabolism up. I try to consume about 3000 calories a day. I also try to drink a gallon of water each and every day.


    Because I work 30+ hours a week and go to school full time. It is VERY hard for me to get my work outs in some times. I typically work out in the evenings alone. It is a rare blessing for me to be able to go with a friend. When I do finally get to work out with a friend, I ABUSE his ability to spot me!!! Every set I make him, make me, do forced reps. It makes me push myself and my muscles passed the normal point of breaking.


    For the most part, the only supplement I'm taking is protein. On occasion I'll take a pre work out, for those late night work outs. I'm starting to incorporate creatine into my supplement stack, we will see. Of course I'm also taking my multi vitamin and fish oil, just for general health and wellbeing.


    It would be a dream come true to win a contest like this!! I have never entered into ANY body transformation contest. So this is really exciting for me! It gives me a lot of motivation, to every day push myself. I am being judged by my pears!! That is so exciting! If it won this contest, with the prizes I feel like I would be able to take my work out to the next level. No long would finances be an issue in the supplement world, I would have those three awesome supplements.



    I've been switching up lately. I used to eat as much as possible to hit all of my macros. But now, I have been pre-cooking all of my meals, and it's AWESOME!!!. Not more late night horrible snacks, now I wake up in the middle of the night, and I've got lean chicken waiting for me in the kitchen. Some of my staple foods have been eggs, chicken breast, beans, and any vegatble that is on sale lol. It helps me keep it interesting, rather than buying the same veggies everytime, I get different ones everytime, and for a cheap price. My biggest issue will be to eat every 3-4 hours, 6-7 small meals a day. Drinking protein shakes like syntha-6 should help a lot though.


    My routine will vary, but my routine will look very similar to this:


    All exercises will have a 1-2 minute rest MAX- This is to hopefully keep my heart rate up and burn as many calories as I can while still building muscle


    Monday Chest and Triceps:

    Barbell Bench Press: 4 sets of 8-12 reps with a drop set each set for another 8-12 reps

    Dumbell flies "chained" with close grip dumb bell bench press 4 sets of 8-12 reps

    Incline barbell bench press: 4 sets of 8-12 reps "chained" with tricep extensions

    Close grip push ups until failure

    Cardio: Burpees 6 sets until failure with a 1 minute rest in between.


    Tuesday Back and Biceps:

    Lat pull downs 4 sets of 8-12 reps (5 count essentric contractions)

    Bent over rows with a dumbbell 4 sets of 8-12 reps "chained" with hammer curls 4 sets of 8-12 repetions

    Bicep curls with the EZ bar 4 sets of 6-8 reps HEAVY

    Pull ups until failure, 4 sets

    Cardio: Sprints of the tread mill. I like to leave the treadmill OFF and do sprints on it for sets of 30 seconds, it BURNS!!!! It's like pushing a slead while doing sprints.


    Wednesday Legs!!!! The dreaded leg day!!!!!

    Deadlift 4 sets, getting heavier every set with reps from 12-10-8-6Leg Press 4 sets of 8-10 reps

    Calf raises 4 sets of 15-20 reps FEEL THE BURN

    Step ups 4 sets of 12-15 reps

    Jumping squats 4 sets of 15-20 reps

    Cardio: Stairs for 10-15 minutes... Hopefully 15 :p


    Thursday Shoulders and Abs(I try to incorporate abs every other work out, but this is the day I really emphasize them)

    Clean and Press 4 sets of 8-12 reps

    Lateral Raises 4 sets of 10-15 reps

    Russian twists with medicine ball 4 sets of 15-20 reps each side

    Shrugs "chained" with jack knives both 4 sets of 15-20 reps

    Arnold shoulder press 8 sets of 8-12 reps

    Cardio: Sprints on the treadmill


    Friday Rest day


    From there I just repeat that routine. I will obviously switch up the routines, but the muscles worked are the same. I like to give my muscles a solid 4-5 days rest. I also always try to "play" with tempo, either negative reps, or explosive reps, I feel like I get the best gains when switching it up.


    That is all you need to know about me and my routine :) I hope to get some great results 2014!!!!

  • Posted On: 02-13-14, 1:49 am (EST) #15

    What’s Your New Year Fitness Game Plan?

    February 13, 2014, 1:49 am


    Name: Richard Santillan, but you can call me Ricky!

    Location: Fort Worth, Texas

    Weight: 132 lbs


    Neck: 12 1/2 inches

    Chest:33 1/2 inches

    Forearm:10 inches

    Hip:32 inches

    Calve:13 1/2 inches

    Shoulder:43 inches

    Arm:12 inches

    Waist:29 inches

    Thigh:18 1/2 inches

    Fitness Report:

    Day 1: Back & Core

    Lat Pulldown = 4 sets of 10 reps

    Dumbbell Rows = 4 sets of 10 reps

    Close Grip Pull Downs = 4 sets of 10 reps

    Bent Over Rows = 4 sets of 12 reps

    Plank = 3 sets of 1 minute


    Day 2: Chest & Cardio

    Incline BB Press = 4 sets of 10 reps

    Flat Dumbbell Press = 4 sets of 10 reps

    Dumbbell Fly's = 3 sets of 10 reps

    Decline BB Press = 3 sets of 10 reps


    Day 3: Conditioning/Core

    Slow Cardio = 10 minutes

    HIIT Cardio or Crossfit Style Workout= 20 minutes


    Day 4: Legs/Biceps

    Squats = 4 sets of 10 reps

    Front Squats = 3 sets of 12 reps

    Leg Extensions = 3 sets of 12 reps

    Superset: Stiff Legged Deadlift = 3 sets of 10 reps

    Dumbbell Curls = 3 sets of 12

    Superset: Hamstring Curls = 3 sets of 10 reps

    Barbell Curls = 3 sets of 12 reps

    Hammer Curls = 3 sets of 12 reps

    Calf Raises = 5 sets of 15 reps


    Day 5: Shoulders/Triceps

    Shoulder Press = 4 sets of 12 reps

    Upright Rows = 3 sets of 10 reps

    Superset: Rear Delt Flyes = 3 sets of 10 reps

    Side Raises = 3 sets of 10 reps

    Tricep Press = 3 sets of 10 reps

    Rope Push Downs = 3 sets of 12 reps


    Day 6: Conditioning/Core

    Slow Cardio = 10 minutes

    HIIT Cardio or Crossfit Style Workout= 20 minutes


    Day 7: OFF


    Macronutrients: My current macronutrient goal is 264 grams of Protein, 264 grams of Carbs, and 59 grams of Fats.

    To cut, I will be on a caloric deficit having a goal of intaking 170 grams of Protein, 170 grams of Carbs, and 38 grams of Fat.


    I am currently a senior in high school, my time is occupied by National Honor Society, voluntary services, percussion solos & ensembles, computer science app development, and instrumental ensemble (band). Money is an issue, which leads me to a deficit in protein, but I refuse to let this stop my fitness aspirations! I workout by myself most of the time, but from time to time my friends ask if they could workout with me, for they see me as a reputable source, noting my strength and muscle gains since my freshman year of high school. I was a chubby bellied, skinny armed, unproportional kid as a freshman in high school. I began my fitness journey by watching my first fitness video on Youtube, "My Chest Workout- Scott Herman" From that day on, my passion for fitness emerged! To this day, I've gained about 40 lbs of muscle and lost about 15 pounds of fat over the course of the three and a half years! I joined this competition to better myself, creating the most aesthetic and strongest version of myself in a competitive atmosphere, pushing me towards my goal thrice as much as I would be pushing myself if I was alone. Thank you Scott, you are the reason I began and the reason, I will furthur progress my fitness aspriations! You are truely a great inspration, thank you!

  • Posted On: 02-13-14, 6:18 pm (EST) #16

    What’s Your New Year Fitness Game Plan?

    February 13, 2014, 6:18 pm

    NAME: Dustin Middleton
    Location: Mount Vernon, WA
    weight: 194

    height: 6 foot 2 inches


    Neck: 16.5"

    Chest: 40.5"

    Forearm: 12"

    Hip: 39.5"

    Calf: 14.5"

    Shoulder: 49.5"

    Arm: 14.5"

    Waist: 38"

    Thigh: 23"

    Fat%: N/A

    When are you going to train?
    I don't normally have a specific time I train, but usually always before 5pm. My workout typically starts 2 hours before hitting the gym. Making sure to eat enough proteins, carbs, and proper fats before going hard at the gym are always my expectations! Another thing equally important, making sure I have the proper foods ready for after my workout.

    What obstacles might stand in your way?
    Some of my biggest obstacles will be keeping up with my macro intake. I have started teaching myself to prepare my meals ahead of time(if I know I won't make it intime for a meal!) and making sure I have plenty of food readily available in the freezer or fridge. Another obstacle I can see becoming an issue is finances, but to help with that I am making sure to keep my gym membership fee, and supplements payed off about 2-3 months in advance. Also making sure to buy my foods in bulk, and try to do a lot of my own deboning and removing fat from chicken breasts! Beans, rice, and potatoes will definately become apart of every meal!

    Have a busy schedule with work? Currently in school?
    I am currently unemployeed and looking for work in the Information Technogolies field. I have an associates degree in Computer Networking.

    What kind of support system do you have? Are you training with a workout partner, with a group or by yourself?
    I have been with my girlfriend for 4 years, and she is one of my biggest supports! I also have a few friends that I have known for several years working towards the same goals as myself, and we keep each other motivated! Also, the people at my gym are all pretty close and very helpful, I wouldn't want to let them down either!

    What is your daily macronutrient (Protein, Carb, Fat) intake going to be in GRAMS and how will you be adjusting them as you train?
    My current macronutrient intake consists of about 200-250g of protein, 200-250g of carbs, and 50-100g of fat. I try my best to intake a little bit more food over an extra meal or two on my work out days, and decrease fat intake on my non-workout days. This intake usually brings me up to around 2800-3600 calories a day.

    SUPPLEMENTS: Just starting last week (2/4/2014) I got started on the BSN product line. Been really excited and waiting to get started on my supplements AFTER learning about my macro intake. I am taking CellMass, NO Xplode 2.0, Syntha-6, and Hypershred. I generally wake up early in the morning to use the restroom, and thats when i get my first intake of protein from Syntha-6. About an hour later when I fully wake up and make my first meal, I drink a scoop of Cellmass with 1 Hypershred capsule(I currently only take 1 capsule a day). I only take NO Xplode 30mins before a workout, and on workout days drink syntha-6 with my workout, and my 2nd scoop of the day of cellmass on the drive home.

    My biggest goal of 2014 is to become a power lifter. I really want to focus on increasing my deadlift as much as possible, start adding A LOT more weight to my bench press, and comfortably be able to curl the 100lb straight bar for 10 set reps. I plan on achieving these goals by adding as much variations in my workouts as possible, and staying away from empty calories!

    I quit drinking alcohol completely, and have ALMOST completely stopped eating out. No more soda, and cutting back on "bad" snacking is going to really help me reach my goals. Grabbing a piece of fruit or eatting steamed veggies is going to be a new staple in my diet. I have learned a lot about complex carbs, and making sure to have enough carbs with my protein to get the results I am looking for. I do not want to bulk up too much, rather get stronger with the weight I already have. I am not afraid to bulk up, if I get bigger in the process that would be cool!

    Fitness report: These are usually the order I do my work out in, every other day. Not any particular day I do these, just the way i switch up my work outs!

    Workout days

    TEMPO - With almost all back exercises trying to keep a steady slow pace, keeping form in mind!

    deadlifts -
    WARM UP/10reps(65lbs), 1st set/8reps(95lbs)
    2nd set/8reps(115lbs), 3rd set/6-8reps(135)
    4th set/4-6reps(145). Drop set back to warm up
    30sec-1:30min rest period in between sets

    Seated Low Row Burn-sets -
    warm up/10reps(100lbs), 1st set/8reps(170lbs/100lbs)
    2nd set/8reps(160/80lbs), 3rd set/8reps(140lbs/70lbs)
    30sec-1min rest period in between sets

    lat pulldowns -
    warm up/10reps(90lbs), 1st set/8reps(210-220lbs)
    2nd set/6-8reps(180-200lbs), 3rd set/6-8reps(180lbs)
    30sec-1min rest period in between sets

    reverse lat pulldowns -
    warm up/10reps(100lbs) 1st set/8reps(160-180lbs)
    2nd set/8reps(140-160lbs), 3rd set/6-8reps(140-160lbs)
    30sec-1min rest period in between sets

    standing lat pushdown -
    1st set/8reps(60lbs), 2nd set/8reps(50lbs)
    3rd set(50lbs)
    30sec-1min rest period in between sets

    pull through -
    1st,2nd, and 3rd set/8-12reps(20-30lbs)
    30sec rest period in between sets

    Bicep/Shoulder day

    straight bar curls
    warm-up/10reps(30lbs), 1st set/6-8reps(50-60lbs)
    2nd set/4-8reps(60-70lbs), 3rd set/4-6reps(60-70lbs)

    Hammer Curls - TEMPO - steady on the way up, slow 3 seconds on the way down! (weight by dumbell)
    warm-up/10reps(15lbs) , 1st set/8reps(25lbs)
    2nd set/8reps(30lbs), 3rd set/6-8reps(35lbs)
    4th set/4-6reps(40lbs) drop sets back to 15lbs, 6-8 reps

    preacher curls - TEMPO - steady on the way up, slow 3 seconds on the way down! (weight by barbell)
    warm-up/10reps(40lbs), 1st set/8reps(50lbs)
    2nd set/8reps(60lbs) 3rd set/4-8reps(70lbs)
    drop set to 40lbs, 6-8 reps

    dumbell shoulder press - TEMPO - steady all the way through (weight per dumbell)
    warm-up/10reps(25lbs), 1st set/8-10reps(35lbs)
    2nd set/8-10reps(40lbs), 3rd set/6-8reps(45-50lbs)
    drop set back to 25lbs, 6-10 reps

    seated dumbell curl - 2 seconds up, 2 seconds down
    20-35lbs/6-10 reps

    latteral raise - TEMPO - steady motion throughout, not too fast but pretty quick! (weight by dumbell)

    rear delt raise - TEMPO - steady motion throughout, not too fast but pretty quick! (weight by dumbell)

    Chest/triceps day

    Dumbell press - (weight by dumbell)
    warm-up/10reps(25lbs), 1st set/8reps(40lbs)
    2nd set/8reps(50lbs), 3rd set/6-8reps(55lbs)
    drop set back to 30-40lbs, 6-8reps

    incline dumbell press - (weight by dumbell)
    warm-up/10reps(25lbs) 1st set/8reps(30lbs)
    2nd-3rd set/6-8reps(35-40lbs)
    drop set back to 25lbs, 6-8 reps

    reverse-grip dumbell press - (weight by dumbell)
    1st-3rd set/6-8reps(25-40lbs)

    downward cable flys -
    1st-3rd set / 25-45lbs / 6-8 reps

    upward cable flys -
    3 sets of 8-10 reps at about 10-15lbs

    tricep pull down -
    3 sets of 8-10 reps at about 30-50lbs

    tricep raises -
    3 sets of 6-10 reps at about 25-35lbs

    Legs Day

    Maximum Strength Leg series by Scott Herman on youtube!!!


    Thank you so much Scott for all the helpful videos to help me succeed in all my fitness goals!

  • Posted On: 02-14-14, 7:14 pm (EST) #17

    What’s Your New Year Fitness Game Plan?

    February 14, 2014, 7:14 pm

    Name: Alexander Djordjevic
    Location: Europe, Serbia
    Weight: 70kg (154lb)
    Bodyfat: 6%

         Neck: 32cm (14")     
         Chest: 100cm (39.5")     
          Forearm: 29cm (11.5")    
          Hip: 90cm (35.5")      
        Calve: 35cm (14")      
        Shoulder: 119cm (47")     
         Arm: 35cm (14")     
        Waist: 76cm (30")       
       Thigh: 45cm (18")   
          Height: 184cm (6.04ft.)

    Fitness Report:
         I started working out about four years ago, my main motivation was to change my overall appearance. Since then I’ve been fortunate enough to gain 20lbs of muscle by changing my meal plan and working out 4-5 times a week, with the help of my friends, fitness trainer and your videos. During my first year I was able to make the most progress, my strength increased a lot and I gained those 20lbs. Since then I’ve been moving forward little by little.    
        For 2014 my plans are to maintain what I have and gain a little strength. Mostly because I’m a civil engineering student, which means that I’m studying a lot! I’m happy if I can work out 3 times a week, which is only good for maintaining, but when I’m at the gym I give 100% . I split my workout routine on to three days, first day is for chest and biceps, second for back and triceps and third for shoulders and legs. I’m a big fan of high intensity workouts, that’s why I incorporate a lot of drop sets, supersets, pause reps and sometimes FST-7 into my workout routines. I usually work out at night, for about 2 hours, either alone or with a friend. I prefer to workout with someone because it pushes me a little more and I think it’s better for increasing my strength, because when I workout with a person I try to increase the strength factor, I would probably go a little heavier than when I’m by myself. When I’m by myself working out I tend to go a little lighter with the weights or I’m just trying to keep the blood pumping and follow my workout routine.
    My daily macronutrients are around:         
    Calories: 2000 kcal     
    Protein: 190 gram      
        Carbs: 230 gram         
    Fat: 40 gram


    Here is my workout routine

    Day 1: Chest, Biceps and upper abs.

    1. Flat dumbbell chest press, (4*8-10) - first set is a drop set.
    2. Incline dumbbell chest press, (3*8-10) - first set is a drop set.
    3. High cable flys, (3*8-10) - first set is a drop set.
    4. Two ball medicine ball pushups/dumbbell chest squeeze, (3*8-10)

    1. Barbell bicep curl, (4*8-10)- first set is a drop set.
    2. Dumbbell hammer curl, (3*8-10)- first set is a drop set.
    3. Cable curl, (3*8-10)- first set is a drop set.
    4. One arm TRX curl (3*until failure)

    *Upper abs:
    1. Ab pulldown, (4*until failure)
    2. Ball Crunch (LF Cable), (4*until failure)

    - Before I start performing the actual chest exercises I usually do a few reps of pushups and dips, just to get the blood pumping and warm up my triceps. For my first exercise I do a warm up set with lighter weight, to prevent injuries as much as I can and to get familiar with the movement. My first set is a drop set, I grab a pair of 30kg dumbbells and have someone spot me. After 8-10 reps I lower the weight by approximately 25%, do another 8-10 reps, then lower it again by some 20% and go out until muscle failure. For second, third a fourth set I try to do 10 reps maintaining strict form and full range of motion. I use the same principal for my second and third exercise doing it with three sets. For my last chest exercise I do a super set. I take a pair of medicine balls, put my feet on an elevated surface and start doing as many pushups as I can, I usually get out from 15-20 reps. Right after I finish with a set of pushups I immediately do a few reps of one arm dumbbell chest squeezes. I do this for my last two sets, finishing my chest routine.

    - Now on to biceps. The first exercise is a barbell bicep curl. For this I’m using a pair of 2.0" Iron Bull Strength Grips. I start of with a pair of 7.5kg plates and do a drop set for my fist set, just like for chest. For my second set I might lower the weights, depending on my energy levels. The last rep of my third set is a pause rep with a 2-2-6 tempo, I bring the bar up for two seconds, hold the position for another two, and lowering the bar for six seconds. While lowering, I stop at 4 seconds holding the position for a moment or two, continue down stopping again at 2 seconds and holding for a bit, and then finally letting the bar down. I do this because this because it gives me an incredible pump. Again, I do this exercise with proper form and full range of motion. My second exercise I usually preform sitting down. I strap on the Iron Bull Strength Grips onto some dumbbells and go for it, doing three sets with the first being a drop set. I apply the same method for my third exercise, with strict form. My last exercise is a one arm TRX curl, I do three sets of these until muscle failure, finishing my bicep routine.

    - For abs, as I said, I do two exercises. Ab pulldowns and ball crunches for four sets until muscle failure. Every exercise I do for abs, either upper or lower, I do with weights or with my bodyweight because I want my abs to pop out like blocks.


    Day 2: Back, triceps and lower abs.

    1. Pullups, (4*8-10)
    2. Barbell bent over row, (3*8-10) - first set is a drop set.
    3. Chin ups, (3*8-10)

    4. Monkey pulls, (3*8-10) - first set is a drop set.
    5. Hyper extension, (3*8-10)

    1. Skull crushers, (4*8-10) - first set is a drop set.
    2. Tricep pushdown, (3*8-10) - first set is a drop set.
    3. Tricep kickback/ one arm triceps extensions, (3*8-10)
    4. TRX tricep press, (3*8-10)

    *Lower abs:
    1. Hanging leg raise, (4*until failure)
    2. Hanging knee raise, (4*until failure)

    - For my first exercise I do four sets of 8-10 reps of pullups, with strict form and full range of motion. My second exercise is a barbell bent over row with Iron Bull Strength Grips. The first is a drop set, again, the same principal as for dumbbell presses. Second and third sets are standard sets of 8-10 reps with as much weight as I can handle. For my third exercise I do chin ups, three sets of 8-10 reps. Fourth exercise is a monkey pull with my Iron Bull Strength Grips, with the first set being a drop set, continuing with two more sets. And for my final exercise I do three sets of 8-10 reps with a 2-2-4 tempo of hyper extensions.

    - My first exercise for triceps are skull crushers on a incline bench, with first set being a drop set, followed by three more regular sets. The same goes for tricep pushdowns. My third exercise is a superset of tricep kickbacks and extensions on the cable machine, no drop sets here, just three sets of 8-10 reps. After that I finish of with three sets of TRX tricep presses, finishing my triceps routine.

    For lower abs I do four sets of hanging leg raises and hanging knee raises with weights, that’s basically my lower abs routine.

    Day 3: Shoulders, legs and obliques.

    1. Dumbbell military press, (4*8-10) – first set is a drop set.
    2. Dumbbell front raise, (3*8-10) – first set is a drop set.
    3. Dumbbell lateral raise, (3*8-10) –first set is a drop set.
    4. Rear cable pulls, (3*8-10) –first set is a drop set.
    5. Barbell shrugs, (3*8-10) –first set is a drop set.

    1. Squats, (4*10-12)
    2. Front squats, (3*10-12)
    3. Deadlift, (3*10-12)
    4. Calf raise, (3*10-12)


    1. Advanced windmill, (4*15-20)
    2. Wood chopper, (4*15-20)
    3. Floor whipper, (4*15-20)
    4. Side crunches, (4*15-20)

    - My fist exercise for shoulders is a dumbbell military press, sitting down. Before I start I do a warm up set to prevent injuries and familiarize with the movement. I usually have someone spot me for my first set, I use a pair of 27.5kg or 30kg dumbbells, after 8-10 reps I drop the weights by 25%, then by another 20%, just like for dumbbell chest presses. For my other sets I try to keep proper form and full range of motion. For my second exercise I do dumbbell front raises sitting down, because of more stability and strength, with Iron Bull Strength Grips. Again, my first set is a drop set followed by two more regular sets, I usually start with 10kg or 12.5kg dumbbells. My third exercise is a dumbbell lateral raise, sitting down, with the first set being a drop set, again with 10kg or 12.5kg dumbbells. For rear cable pulls I use a 2-2-4 tempo, with a drop set for my first set, sometimes I even throw in a pause rep for the last rep with a 2-2-6 tempo. I preform this exercise with some 15-20lbs. For barbell shrugs I use my Iron Bull Strength Grips, again with first set being a drop set. I start my shrugs with around 50-60kg.

    - For legs I start off with a good stretch, to prevent injuries and I don’t incorporate drop sets, I just do more reps. Before I begin my first exercise, I do two warm up sets of squats with 5-10kg plates, and then start with my sets. For my first set I’ll start with around 50kg, and build up as move on. I usually max out at around 90-100kg. For front squats I don’t do any warm ups, I just lower the weights to around 40kg and finish the exercise. My third exercise is a deadlift. I’m pretty new to deadlifts so I don’t go to heavy with them, I’ll probably do it with around 50kg. And I finish my leg routine with calf raises, with light weight.

    For obliques I do those exercises which I mentioned. I’m pretty happy if I can finish them because after my leg routine I’m really exhausted.


    - Well, thats my workout routine for now, I'll be adjusting it for over time. I usually change a few exercises every month or two, so my body doesn't get used to them to much.

    - And I want to thank you Scott for all of your videos, advice and workout routines, I've learned a lot from them. I definitely woudn't be where I am today, in terms of fitness, if it wasn't for you, so one more time, THANK YOU!

    *I have one more photo of myself on my profile, in my '2014 Contest' album.

  • Posted On: 02-15-14, 6:33 pm (EST) #18

    What’s Your New Year Fitness Game Plan?

    February 15, 2014, 6:33 pm

    Ali Master

    Back ground story: my name is Ali master and all my life I have been so thin, it doesn’t matter how much I eat end up having a only fat belly, so as soon as I discovered fitness and the gym I realized I can make a difference ever since. It was not only 2 months ago since I joined. I am 19 years old, 5 feet and 6 inches I weight about 115 pounds I used to weigh 110 pounds before I started the gym

    My training routine: this workout routine is for the second month :D

    Day 1: chest and biceps:

    • Super for barbell bench press incline barbell bench press and dumbbell fly. All 10 reps and 3 sets
    • Super decline dumbbell bench press and parallel dips for chest 10 reps and 3 sets
    • 3 sets 30 rep normal push up
    • Dumbbell alternate incline curl 3 sets 10 reps
    • Cable bicep curl 3 set 10 reps
    • close grip barbell bicep curl 12,10,8,12
    • Dumbbell alternate preacher curl 3 set 10 reps

    Day 2: Back and Triceps

    • Back Pull ups 3 sets 10 reps
    • Super Wide grip Lat pull down with wide grip pulldown behind the neck 3 set 10 reps
    • Cable seated row 12,10,8,12
    • Super Skull Crusher with dumbbell and barbell 4 set 10 reps
    • Dumbbell standing one arm triceps extension alternate 3 sets 12 times
    • Cable rope triceps pull down 3 sets 12 times


    Day 3: Shoulder, leg and traps (shrugs)

    • Barbell standing press behind the neck 3 sets 12 times
    • Dumbbell power partials 3 sets 10 times
    • Dumbbell side lateral raise bent 3 set 15 times
    • Super for traps dumbbell shoulder shrugs then barbell shoulder shrugs 3 sets 12 plus 9 reps
    • Barbell squats 12,10,12,10,8
    • Dumbbell hamstring curl 3 sets 10 reps
    • Caif press on leg press machine 3 sets 10 times
    • Forearms barbell hand curls 3 set 15

    Every month I hit different type of exercise reason is because I want get all of my muscles every single exercise hit different type of muscle like for example triceps have 3 type of muscle and for abs i start with them next month it.

    My meal plan is morning meals: 3 boiled eggs with normal bread and whey protein mixed with milk and banana and oats with strawberry.

    Snack: peanut butter with glass of milk

    For Lunch: rice or sometimes baked potato with chicken

    Dinner: lentil and chicken breast with whey protein mixed with milk and banana and weekly anything from McDonald!


    feedback: thank you for making great video on youtube learn alot from them as well I learn from my mistake !

  • Posted On: 02-16-14, 9:04 pm (EST) #19

    What’s Your New Year Fitness Game Plan?

    February 16, 2014, 9:04 pm


    Andy Mori


    San Antonio, TX USA


    Weight - 155lb

    Body Fat - 12.5%



    Neck - 14.5in

    Chest - 39.5in

    Forearm - R=11.5in L=11in (uneveness is due to me being a tennis player :[ )

    Waist - 32in

    Thigh - R=21.5in L=21in

    Calves - both 14.2in


    Fitness Report


    I am currently a 22 year old 5'6" male attending UTSA here in San Antonio and working a part time job at the same time. Due to class times and work times, I dont have the luxury of working out at the same time everyday, but I have figured a schedule taht can sustain my fitness plan. I love training, and even when I have tests and assignments to take care of I always cut back on any activity possible before resorting to not hitting the gym. Ive come a pretty long way from when I first began lifting in high school. I literally knew nothing when I first started, and all I did were push ups, crunches, and curls (with only one 15lb dumbell by the way, I couldnt afford 2 haha). Then of course I realized you needed weights for every body part, so I begain doing typical bro work outs. Over the years Ive gained more knowledge from various sources and by observing my own body and am now implementing complex, but vital, movements such as the squat, deadlift, and clean. My current goal is to begin cutting. I had gone on backpacking trip to South America for about 2 months, and while it was an awesome experience, I lost so much muscle. My friend and I are both gym rats, and we did push ups and pull ups everyday (people thought we were insane) to try to slow down the muscle loss but of course nothing could replace actualy weights. The obvious decision upon returning to the states was to start a bulk in order to gain back my lost strength and muscle as fast as I could. However I chose to lean bulk this time. I had dirty bulked previously and while I did get stronger and bigger, it was a bad bigger as all my gained fat made me look like a poofy marshmellow. I can gain muscle at a decent rate but losing fat is always tough for me so large fat gains is not ideal. The picture above is the result of my lean bulk and Im pretty happy with the results. Im not as big as I want to be, my chest and shoulders are rather lacking but I can see and feel the fat beginning to surface so my plan now is to cut, lean down to about 8% while retaining as much muscle as possible, and then go on another lean bulk.


    My training split was 3 days on, 1 day off. It was a pretty standard split: Chest and Tri, Back and Bi, Legs and Shoulders. On my day off I would do a little ab workout and then made sure I stretched and foam rolled to recover my muscles. I came back from South America around august so Ive been lean bulking for a while now. Of course this workout didnt sustain over the course of 6 months, and as my progress began to become stagnant, I changed it up to a 4 days on, 1 day off. Now its Chest, Back, Legs, Shoulders and arms, and then Ab/Foam Roll/Stretch on my rest day. The change was good, and my lifts began to improve again. Smaller changes I made were switching out some execises to target areas I wanted to improve on (for example, I started doing incline flys to improve my upper chest, which has now improved from non-existent to kind of existent haha). Right now my Workouts look like this:



    Flat Bench 4 sets

    Incline Bench 4 sets

    Incline Flys 4 sets

    Cable Flys 4 sets

    Decline Hammer Strength Machine 3 sets




    Weighted Pull ups 4 sets

    Deadlifts 5 sets

    Bent Over Rows 4 sets

    T-bar rows 4 sets



    Squats 6 sets

    Leg press super setted with calf raises 4 sets

    Barbell Lunges 4 sets


    Shoulders and arms


    Clean and Press 5 sets

    EZ Bar curls 4 sets

    Weighted Dips 4 sets

    Reverse Cable Flys 4 sets

    Tricep Pull Downs 4 sets

    Cable Preacher Curls 4 sets

    Dumbell Lateral Raises 4 sets


    I have a shoulder injury from my varisty tennis days, which at times can act up but over the years it has gotten a lot better. My left wrist however, was injured at one point and even though its fine now effects of the injury still plague me, particularly with suppinated grips. That is why I cant curl the way I used to. EZ bar curls I have to go light, usually I do 21s since the weight is so light. I do cable preacher curls because I can play with the angle to where it doesnt irritate my wrist while still keeping good tension on my bicep. My biceps suffer the most from my wrist injury and Im still experiementing with different exercises to see how I can hit my biceps without making my wrist ache. As for my rep ranges and weight, I choose a weight where I can do around 12 reps for my first set, and increase the weight each set to where I hit around 5-6 solid reps on my last set. Some exceptions are when I throw in a strength session to mix things up, such as doing a 5x5 for my squats and deadlifts. Other times I may trade out the cleans for dumbell shoulder presses. I just listen to my body and trade out exercises (as long as they still target the same area) to try to prevent plateuing. As for my nutrition, I decided to give your follow your nutrition plan that you made a video about since you have an awesome physique haha My calculations came out to a cutting calorie limit of 2000 calories, with my macros at 199.5g protein, 195g carbs, and 46.5g fats. I take whey protein isolate, but thats the only supplement Im using. I havnt really had the need yet to take other supplements, plus Im not to keen on taking too many supplements. I like to keep things simple and each as much solid food as I can. The worst part of my training is probably that I dont have a reliable workout partner. My friends are unfortunately not fitness fanatics, and my best friend who is is currently in medical school so he has no time. This means 90% of the time I work out alone, which makes it a little dangerous to push myself on things such as the bench. But I still push myself and Im not embarassed to admit that Ive had to get saved from being stuck a few times trying to hit that final rep haha. But that pretty much sums up my fitness goals at the moment. Hopefully by March 30th Ill have a cool lean physique to show you! Keep up the great work Scott, your videos always have great advice! Plus you crack me up a lot of the times haha


  • Posted On: 02-17-14, 3:12 pm (EST) #20

    What’s Your New Year Fitness Game Plan?

    February 17, 2014, 3:12 pm

    Before Photo(s):

    I will provide more photos when I can. I’m sorry but I don’t own a camera, so all I can do is take pictures with my phone, I hope that’s alright. Also, if you have any request then just ask me, I will be more than willing to answer any questions or show specific pictures if it is required. So far I have uploaded four pictures to an album on my profile labelled "January Contest - How I currently am"


    Name: Jesper Kollerup

    Age: 18 years old.

    Location: Copenhagen, Denmark

    Height: 186cm.

    Weight: 70kg

    Body fat %: 13.5% (Measured with a scan, so it's very accurate)

    Measurements(First time I ever measure myself, it might not be 100% accurate but it is approximate):

    Biceps: 30cm

    Neck: 37cm

    Forearm: 28cm

    Thigh: 53cm

    Waist: 71cm

    Chest: 90cm

    Calves: 36cm

    Hip: 81cm

    Shoulders 110cm


    Fitness Report and backstory:

    In late 2012 I began my fitness journey by joining an old, simple and privately owned gym. I didn’t have a lot of experience with training beforehand, so my workout sessions consisted mostly of trial and error – until I made the mistake of using too much weight and almost causing myself an injury to my right shoulder. Since that incident, I quit the gym and got afraid that I might have crushed my own dreams of achieving a functional, effective and good-looking physique. However, I decided to continue training – the only difference being that I wouldn’t use external weights, but instead do purely callisthenic exercises. Throughout 2013 I progressed a lot and got way stronger and more flexible than I had ever been before, I even got myself a pull-up bar mounted to the wall for my 18th birthday as well as a pair of Olympic rings. Not only did I move forward in regards to my overall health, but I also spent every day researching the vast subject of training and health, because I knew that if I ever wanted to succeed in becoming the best version of who I am, then I would need the knowledge to do that. Fast forward to January 2014 – Finally I felt ready to join a gym again and my motivation was gigantic, I was eating clean, training hard and I had seen and still felt the results of a year with hard work and dedication. My friend from school had often asked me if I wanted to go and be his workout partner, and until now I had declined, but I knew that I needed change – I felt ready, this was it! Two weeks ago, in fact the day this contest was announced, I had my first session in the gym. I was alone, and I absolutely hated it. It was filled to the brink with sweaty people, and with me being used to training alone in my own private room I quickly got very shy and nervous, so nervous that I ended up going right back home. I felt disappointed, but I also realised that the biggest step for me wasn’t going to be training with weights, but training with people. I have always been big on improving myself and I love the quote “Life starts outside your comfort zone”  so I knew that all I had to do was get out there and do it. During the past two weeks I’ve fought my anxiety and with the help of my partner it’s a lot better already, although not quite gone yet. We push each other hard and correct each other’s form. We focus on training with our soul and not our ego – so that means appropriate weights and getting in the zone, not letting anyone bother us. But even though I am moving forward, then there is still plenty of obstacles for me to overcome. First of all, I have school every day from 8:00am to 16:10pm, so I have to keep track of not only what I eat, but also that I eat enough to maintain a stable energy level throughout the day, because I have to go work out directly after school, followed up by homework, dinner and then sleep. Sleeping is another factor that I value highly, because I know how bad I feel if I don’t get a minimum of 8 hours of sleep every night – however, even though I want to go to bed at 22:00pm then I often exceed that limit and stay up to read or play video games. To correct this issue, I’ve acquired a little black notebook so that I can write down everything I eat as well as note down when I wake up and when I go to bed – I’ve read that keeping track of your routine helps greatly and also works as a tool to see progress easier, so I have started doing that, because everything that can help me reach my goals is a must-have for me! Therefore one of my biggest obstacles is going to be training well consistently, which means limiting my usage of the computer and instead focusing more on doing things that will lead me closer to my fitness goals. Other than that, I’m gonna try my best to follow my meal plan and also remember to do corrective stretching every day, because as I mentioned earlier, then I almost caused myself an injury last year. The aftermath was that I immediately went to a chiropractor to see how much harm I had caused to my shoulder, but fortunately it wasn’t too bad, however, I was told that I have a winged scapula and I needed to do specific exercises and stretching to correct the issue. At the time, I didn’t do much about it, but recently I’ve started focusing intensely on performing the stretches and exercises that I was given, because any movement that involves my chest or back gets limited and effected by my scapula and shoulders. That means no more arriving home feeling “tired” or that I “need to sit down for five minutes to just relax and play this game” no, I’m gonna have to finish all my objectives before I can allow myself any pauses, so that is going to be harsh, but necessary. I’m willing to do whatever is required of me to become the strongest version of me that I can possibly be. This is the most important thing of all right now, because time is at the essence. I just turned 18 and I’m almost done with school – my hero’s journey is about to begin and not only do I want to start it off fit and healthy, but I want my training to lead me on to my destined path. There is no quitting, there is only going forward and this contest is gonna help me stay on track as an extra carrot on the stick and also give me motivation to fight ever harder.


    Below I have listed my meal plan and exercise routine as well as a “in short” list so it’s easier to look through.


    All exercises contain 6 sets with 8 reps each.

    The last 3 sets will be drop sets and if I feel like something is lacking I’ll do a burn set in the end of the routine. Every rep will be controlled and focused and I have a spotter to help me to forced repetitions as well. Rest between sets will be around 30-40 seconds, except for my abdominal workout where I have no rest in-between sets.


    Before each routine I will warm up the appropriate muscle groups in addition to doing my scapula and shoulder stretches/exercises every day. While I stretch during the day I will also meditate for a bit to calm down, visualize what it is that I want to achieve and loosen up a bit, because my training is as much about my mental state as it is about my physical state, they rely on each other.


    Workout Routine:

    Monday (Chest): Bench press, dumbbell press, dumbbell flys, low cable flys and forearm curls.

    Note – Chest day is gonna be very low weight, since I am dead cautious about my form. My shoulders and scapula frightens me and I don’t want to harm myself. This requires some serious focus so I can perform every movement 100% correctly!


    Tuesday (Back): Deadlifts, Low rows, Lat-Pulldowns, Barbell Shrugs, Negative Pull-ups, Face-pulls and triceps supersets.

    Note – Back day is another very important aspect of my training, as I was told that I am stronger in my chest and biceps than I am in my back muscles, which can result in my shoulders being pulled slightly forward, therefore one of my goals is to build a massive back and correct and imbalances I have in my body.


    Wednesday (Shoulders): Dumbbell side lateral raises, Barbell shoulder presses, Dumbbell raises,

    Front plate raises and Plate steering wheels.


    Thursday (Legs): Barbell back squats, Barbell lunges, Leg presses, Leg extensions and weighted calf raises.


    Friday (Arms and Abs): Bicep curls, Preacher curls, Tricep pushdown, Skullcrushers, various exercises for my abs and obliques.

    Note – Every second week I will do weighted abdominal exercises to switch it up a bit.


    Saturday and Sunday are rest days.


    Meal plan:

    Breakfast: Porridge with blueberries, black coffee, protein shake, a piece of fruit.

    Lunch: Two bagels with salad, deli meats and a bit of mustard.

    After lunch: Bag of vegetables (carrots, cucumber, tomatoes) and a piece of fruit.

    After workout: Protein shake, two pieces of crispbread with peanut butter and banana on top, black coffee.

    Dinner: At least 350g of lean meat with potato (regular or sweet) or rice at the side with broccoli or other green vegetables.

    At night: Cottage cheese or fish, vegetables.


    At all times throughout the day I keep a glass of water next to me. I stay hydrated 24/7.


    In the beginning I won’t be too strict with my diet and go into details with how many grams I need of carbohydrates/fats/protein, because that will only make it more difficult for me. I am starting my exam period soon and with me being in school and exercising this much during the day, not to mention homework etc. I have to keep it simple. It’s also the easiest for me to acquire and prepare, plus – I enjoy eating it! It’s also what I have been eating for a while and I do notice gains in muscle whilst I still maintain a stable body fat percentage. My main goal is just to build some more muscle and strength, as well as fix my winged scapula and this diet lets me do so easily.


    Goals and obstacles in short:

    I want to build more muscle (size) and strength. I’m gonna practice and perfect my form so I can avoid any injuries and start off my life in the gym good and safe rather than rushed and painful – so that means learning the exercises and increasing my mind-muscle connection before I go all-in heavy on them. I want to stretch every day and lower my winged scapula with the exercises listed in my routine and the ones that I have gotten from my chiropractor. I want to be able to go to the gym and not be afraid of listing or feel shy around the other people training there. I want to increase my Deadlift from 80kg to 90kg and perform five strict pull-ups (I can do a few pull-ups already, but not perfectly due to my back, so I’m gonna do a lot of negatives to get used to the controlled motion).


    My obstacles are a having a packed schedule being in my last year of high-school as well as a tendency to sit at the computer too often, which also leads me to staying up a bit too late at times. I have a slight winged scapula which makes certain movements very difficult to perform, but I’ve been told that it can be corrected by slow and good progression together with specialized exercises (i.e. scapula push-ups, holding the superman, negative pull-ups) and stretches. I’m a tad bit shy when it comes to working in the gym and it really tests me whenever I am there alone or if there is a lot of people, which leads to me getting distracted and thinking too much.


    Thanks a lot for reading my submission and thanks to Scott, his team and the sponsors for making this contest possible – it really helps me put my mind to what I want to achieve!


    Train hard and be safe,



  • Posted On: 02-17-14, 7:58 pm (EST) #21

    What’s Your New Year Fitness Game Plan?

    February 17, 2014, 7:58 pm

    This is a last minute submission, so I couldn't find any newspapers from today, but I got ur last video in the background.


    Name: Daniel Djordjevic

    Location: Serbia

    Height: 193cm (6 foot 4 inches)

    Weight: 77kg (170lbs)

    Bodyfat %: 11.6



    • Neck: 38cm (15")
    • Shoulders: 117cm (46")
    • Chest: 93cm (36.6")
    • Arms: 31cm (12.2")
    • Forearm: 27.5cm (10.8")
    • Waist: 78.5cm (30.9")
    • Hip: 87.5cm (34.4")
    • Calve: 36cm (14.2")
    • Thigh: 51.5cm (20.3")


    Fitness Report and my story:


              Since I can remember, I was always in sports. And I'm not talking about playing basketball on the court, or football on the street with the goals made out of rocks and moving the same when the car pass by (which most of the kids did in my time), I'm talking about 3 years of karate in the age of 7, and then going through the whole school of football in professional club 'till my teenage years. Playing for school, on different tournaments... you know how it goes, and yeah, I'm european, so when I say football, I mean soccer. At the moment, I play for local amateur club. 

              After football, my second biggest love is lifting weights and body workout. I started going in gym to recover from injury (knee). My first ever workout was "100 pushups in 100 days" routine that I came across by googling. I made it up to 86. Also, I got some lines under my chest, and on triceps, and it felt good :D So, next thing I know, I spent 8 months in gym, 3 days a week. I wasn’t so serious in that time. I would spend whole winter in gym, and then just not doing anything (except cardio) for next 5-6 months. But at least, I added around 20lbs back there.

              Last year, I bought some equipment, and made myself a home gym. At the moment I am dealing with a knee injury (yes, again, my height must be some kind of issue there, not sure). So this year resolution for me would be full recovery from injury, build strength and add at least 15lbs.


              I have trainings with a team on tuesday, wednesday, friday and matchday on sunday. Those are hard cardio trainings (with a lot of abs and lower back workouts, so thats why I don't do them later on), so it fits well in my program. This is my weekly workout routine:


    • Monday: Chest
    • Tuesday: Training at noon, back workout at evening
    • Wednesday: Training at noon
    • Thursday: Arms workout
    • Friday: Training at noon, shoulders and legs
    • Saturday: Rest day
    • Sunday: Matchday





    Warming up with push ups: 2 x 20

    Bench Press with barbell: 4 sets x 6 reps, 3-0-1-0, 160lbs

    Incline bench press with dumbbells: 3 sets x 8 reps, 3-0-1-0, 49.5lbs each dumbbell

    Dumbell fly: 3 sets x 8 reps, 5-1-2-0, 33lbs each dumbbell

    Bent-arm dumbbell pullover: 3 sets x 8 reps, , 4-1-2-0, 60.5lbs

    Horizontal chest press: 3 sets x 8 reps, 3-0-1-0, 110lbs

    Rest 90 seconds, only on bench 120 sec.




    Pullup: 4 sets x 6 reps, 2-0-2-0, 11lbs added weight

    Deadlift: 4 sets x 6 reps. 2-2-2-0, 165lbs

    Wide-grip lat pulldown behind the neck: 3 sets x 8 reps, 2-0-3-0, 132lbs

    Seated cable rows: 3 sets x 8 reps, 2-0-3-0, 110lbs

    One-arm dumbbell row: 3 sets x 8 reps, 2-0-2-0, 38.5lbs each dumbbell

    Rest 90 sec.




    For the arms, I do super sets. I am not sure if I paired exercises good, but I am sure in one thing, my arms are so PUMPED UP after 35 minutes of this. Anyways, this is what I do:


    Drag curl with Triceps pushdown: 3 sets x 10-12 reps

    Dumbbell biceps curl with Bench dips: 3 sets x 10-12 reps

    Hammer curls with Lying close-grip barbell triceps extension behind the head: 3 sets x 10-12 reps

    One arm dumbbell preacher curl with Standing one-arm dumbbell triceps extension: 3 sets x 10-12 reps

    No rest between exercises, 60 sec. rest between sets. I do really quick tempo, just to get muscle pumped.


    Friday-Shoulders and Legs


    Standing military press: 4 sets x 6 reps, 2-1-2-0, 88lbs

    Barbell full squat: 3 sets x 8 reps, 3-0-2-0, 132lbs (I can’t add more weight to this, because I have to grab the barbell from the ground, and make it in squat position from there, and 132lbs is my max. I need to make something where I can put the barbell on it, and just add weight and be in squat position already)

    Front dumbbell raise: 3 sets x 8 reps, 2-1-3-0, 33lbs each dumbbell

    Leg extension: 3 sets x 8 reps, 1-0-2-0, 110lbs

    Side lateral raise: 3 sets x 8 reps, 2-0-2-0, 22lbs

    Dumbbell rear lunge: 3 sets x 8 reps, 2-0-2-1, 27.5lbs each dumbbell

    Upright barbell row: 3 sets x 8 reps, 1-2-2-0, 71.5lbs

    Standing barbell calf raise: 3 sets x 15 reps, 1-2-1-0, 88lbs

    30 minutes of stationary bicycling.


    I started this program on february 1st, and will be following it for 5 months, hoping to get some strength at the end of it. Then summer vacation, and a little rest. From there, I will see what’s next. Probably some explosive and high intensity trainings.


    Regarding my meal plan, I eat 5-6 times a day. At the moment, I don’t have specific meal plan, or counting my calories and proteins, but before and after each training I eat high protein food, as well for dinner. For example: at the morning I eat cereals (or some cheese with macaroni), then I have some sandwiches or any other junk food (yeah, I know... :) ), then comes lunch (potatoes, rice, chicken breast, fish, beans, peas), then after workout I get 5 boiled eggs, and later at night I get some tuna or sardines in can. Between all of that peanut, a lot of fruits (mostly bananas)… At the moment, I can’t afford any whey or other products to help me out to reach my goal, but will definitely need to gather some money in the near future.


    I’ve pretty much came to the end of this submission, and thanks to everyone for reading it. Also, I will join the guy above me,and would like to thank Scott and all the sponsors for making this contest possible.


    Peace out.












  • Posted On: 02-17-14, 9:58 pm (EST) #22

    What’s Your New Year Fitness Game Plan?

    February 17, 2014, 9:58 pm

    Name: Jordan Matthews

    Location: New Zealand

    Height: 1.68cm (5’5”) Weight: 57.1kg (126 lbs)

    Body Fat %: 6.5%



    Neck: 33cm (13 inches)

    Chest: 85.5cm (33 inches)

    Forearm: 26cm (10 inches)

    Hip: 89cm (35 inches) Calve: 32cm (12.5 inches) Shoulder: 105.5cm (41.5 inches)

    Arm: 26cm (10 inches)

    Waist: 74cm (29 inches)

    Thigh: 50cm (19 inches)


    Fitness Report: My journey started in 2012, when I joined the local gym and went to a rugby institute where they gave us a six-week gym plan to prepare us for a week long course. It was then that I started to learn about proper gym exercises, what each exercise was doing for my body, and how to use proper form when completing the exercises. I started off by going to the gym four days a week, performing a full body workout each day to get my body used to training with weights. Last year I moved into specific muscle groups each day, and have been working on individual groups since then.


    Now, in 2014, my goal is to build lean muscle and become bigger (sick of being the guy who is SO skinny), increase my total body fat % to between 7-9%, create a ripped, six-pack set of abs (Like Scott :D) increase my running speed, increase my overall weight to a MINIMUM of 65kg, and to maintain my base fitness which I already have. This is all to kick-start of my dream of becoming a professional rugby player as well – in order to do that, I need to get bigger, faster and stronger. There are a lot of different things on that list to achieve, leaving no doubt in my mind that it is going to take a lot of dedication and a lot of hard work, but I also have no doubt that I have the desire and the drive to work my ass off to achieve it…always remember, if it were easy, everybody would be doing it.


    The workout split I will be working too is one which consists of 5 sets of 5 reps to start out for strength training, before moving on to 16 sets of 10-15 reps per set. This will also include drop-sets, super-sets and SLOW NEGATIVES (3-1-1 tempo) to really make the muscle work that much harder! Of course I will also be doing cardio in order to keep my base fitness (possibly even improve that too), with long distant running, short distant sprinting and interval training incorporated into my training. This will include short amounts of cardio on days I won’t be training a muscle group, and larger amounts on days I don’t train a specific muscle group. On these days, I will be doing some sort of circuit training as well. I will incorporate two forms of exercises into my training – exercises using weights, and exercises using my own body weight.


    My current routine is…(first number = sets, second number = reps…Ab exercises are done one after another, with no rest in-between).

    Monday: CHEST & ABS:

    CHEST = 5x5 Barbell Flat Bench Press, 3x15 Dumbbell Flat Bench Press (First set is a drop set where I perform 10 reps per drop, with 3 drops in total), 3x15 Dumbbell Incline Bench Press (First set is a drop set where I perform 10 reps per drop, with 3 drops in total), 3x15 High Cable Flys, 3x15 Low Cable Flys, 3x15 Plate Press, 1x15 Tricep Dips (With bodyweight suspended in the air).

    ABS = 3x15 (Per side) Floor Wipers, 3x15 (Per side) Wood Chopper, 3x15 (Per side) Side Oblique Crunch, 3x15 Alternate Toe Touch.

    I then do 10 minutes of interval training at the end of this workout – 1 minute running at 20km p/h (12.4 miles p/h), 1 minute walking at 6km p/h (3.7 miles p/h).


    Tuesday: BACK & ABS:

    BACK = 5x5 Weighted Wide Grip Pull-Ups, 3x15 Deadlift, 3x15 Barbell Bent Over Row, 3x15 Prone T-Bar Row, 3x15 (Per arm) Dumbbell Bent Over Row, 3x15 Weighted Back Extensions, 1x15 Wide Grip Pull-Ups + 3x10 Barbell Bicep Curl.

    ABS = 3x20 In-Outs on a bench, 3x20 Swiss Ball Knee-Tucks, 3x20 Ab Pulldown, 3x20 Crunches with feet elevated.


    Wednesday: Morning = UPPER BODY CIRCUIT TRAINING = 3 minute walk to warm up.20 Spider-man Push–Ups, 10 Pull-Ups, 10 Clean and Jerks (Barbell from the ground, to chest, then straight up above my head, no pausing), 10 Tricep-Dips (With bodyweight suspended in the air), 10 Toe-To-Bar, 10 Burpees. Repeat circuit 5 times, 3 minute walk to warm down. Evening = 5km Run


    Thursday: LEGS & ABS:

    LEGS = 5x5 Barbell Squat, 3x15 Box Jumps (77cm – 30.3 inches), 3x15 Leg Press, 3x15 Leg Extensions super-setted with 3x15 Calf Raises, 3x10 (Per Leg) Dumbbell Lunges, 3x15 Hamstring Curls, 1x15 Max Height Box Jumps (81cm – 31.8 inches).

    ABS = 3x20 Russian Trunk Twist, 3x10 (Per side) Standing Oblique Crunch with weight, 3x15 Hanging Leg Raises, 3x15 (Per side) Floor Wipers.


    Friday: SHOULDERS & ARMS:

    SHOULDERS = 5x5 Standing Barbell Military Press, 3x15 Seated Dumbbell Lateral Raises, 3x15 Front Plate Raises, super-setted with 3x10 reps of Truck Drivers, 3x15 Barbell Shrugs, 3x15 Seated Arnold Press, 3x15 Dumbbell Bent Over Lateral Raise.

    ARMS = 3x15 Skull-Crushers, 3x15 Tricep Dips (With bodyweight suspended in the air), 3x15 Dumbbell Incline Bicep Curls, 3x10 Pull-Ups.

    I then do 10 minutes of interval training at the end of this workout – 1 minute running at 20km p/h (12.4 miles p/h), 1 minute walking at 6km p/h (3.7 miles p/h).


    Saturday: CARDIO & ABS: CARDIO = 20 minutes of interval training – 1 minute running at 20km p/h (12.4 miles p/h), 1 minute walking at 6km p/h (3.7 miles p/h). Following that, 3 sets of 15 reps of clap push-up burpees, and after each clap push up I will jump up to a bar and do a pull-up. 1 minute rest between each set of burpees.

    ABS = 20 Leg Lifts, 20 Deep Crunches, 20 Half Leg Lift-Half Crunches, 20 Bosu-Ball Crunches, 20 Crunches, 20 Ab Pulldowns. Repeat Ab circuit 3 times.

    Sunday: REST DAY

    My training could have some changes made, with some more plyometric training a possibility to help increased my speed as well as sprints ranging from 20m-100m.


    The times of day I train will vary due to some of the obstacles that I have coming up. At the moment I train in the morning after breakfast and before lunch because I have nothing on during the day. However, next Monday University begins again for the year, so I am going to have classes to attend at different times during the day. This will mean some days I am training early in the morning (Approximately 6am), and then coming home for breakfast before going to University during the day. Other days I have early classes, so I will not be going to the gym until I get home at night around 5pm-6pm. Once all my classes are sorted I will have a better idea of what times I can hit the gym on which days, so for the first week or two my diet could be thrown off-balance a bit. I may not know exactly when I am going to the gym, so may not be able to get proper meals in before or after. It is very important I make sure I am hitting my macros each day and getting sufficient calories to gain weight, so I will need to plan ahead and keep plenty of food with me at all times.


    Currently I am training by myself, but that may change. Some days I do train with my brother, while my friend is possibly about to join the gym, so I may train a bit with him. Apart from that, I have good support from my parents who buy me lots of good, healthy food to help me hit my daily targets.


    In terms of my food and daily macronutrient intake, this is what it looks like almost every single day…

    Breakfast = 4x Weet-Bix with 200ml Trim Milk. 2x Multigrain Toast (Usually Budget): One with Peanut Butter and 40g Ham, One with 50g Ham. One Banana. MACROS – 43.9g Protein, 15.5g Fat, 104.9g Carbs

    Post-Training = 2x Egg Whites, 50g Ham, 200ml Trim Milk, 1x (15g) Weet-Bix. MACROS – 28.5g Protein, 2g Fat, 21g Carbs

    Lunch = 1x Soy and Linseed Sandwich Thin with Cucumber, Lettuce, Tomato, 50g Ham, Boiled Egg and Half a Smoked Cheese Slice. Sandwich with 2 slices of Multigrain Bread (Usually Budget), Cucumber, Lettuce, Tomato, Boiled Egg, Half a Smoked Cheese Slice and 90g of Pam’s Smoked Tuna. MACROS – 57.3g Protein, 22.5g Fat, 51.6g Carbs

    Afternoon Snack = 50g Ham, 90g Pam’s Smoked Tuna, 25g Natural Almonds. MACROS – 32.3g Protein, 17.5g Fat, 2.9g Carbs

    Dinner = Variable, but always 200ml Trim Milk. MACROS – 11.6g Protein, 0.3g Fat, 10.4g Carbs

    Before Bed Snack = 150g Lite Wild Berry Yoghurt, 1 tablespoon of Ground LSA. MACROS – 8.4g Protein, 3.6g Fat, 8.5g Carbs


    • Protein=182g (728 Calories)
    • Carbs=199g (796 Calories)
    • Fat=61g (549 Calories)

    TOTAL CALORIES (Approx.) – 2073 (without dinner)

    This is what it looks like at the moment, but it could change over the next little while. I may start eating more once University starts up again, as I will be burning more calories by walking around all day to and from classes. Also I may increase it just because I want to see my weight going up week after week, not up one week and down the next. Some possible changes I will make are eating more carbohydrates overall (maybe 20-30g tops), and also trying to eat more sweet potatoes, rice, and maybe even more fruit. I will also try and boost my fat intake closer to 90-100g, and will look to achieve this by eating more whole eggs and maybe peanut butter. With possible changes being made to my diet my protein intake may suffer, and if so, I will have to look at maybe getting some sort of whey protein to make sure I continue hitting my daily target of 250g.


    So, that’s about it. Lots that I want to achieve in 2014 and lots to factor into exactly how I am going to go about achieving it. I know I want this badly though, and with another ten months ahead of me I’m sure I can make some massive progress. Lots of hours of training, lots of healthy eating, and lots of quality sleep are keys, as well as making sure I stay on track and always remember…if it were easy, everyone would be doing it.


    *NOTE: There are more before photos from January this year on my profile page in the album 'Progress'.

  • Posted On: 02-17-14, 11:05 pm (EST) #23

    What’s Your New Year Fitness Game Plan?

    February 17, 2014, 11:05 pm



    Name: Shamir Dickens

    Location: Curaçao

    Weight: 78kg

    Bodyfat %: 10-13%


    Neck: 37cm

    Chest: 104cm

    Forearm: 29,8cm

    Hip: 100cm

    Calve: 38cm

    Shoulder: 56cm

    Arm: 33cm

    Waist: 78,5cm

    Thigh: 58,5cm

    (Measurements may not be 100% accurate.)


    Fitness Report: I'm 21 y/o, 1,90m tall and I started training because my doctor told me to. Basically I was like the skinniest kid around, not even kidding. Been training for 3 years. First year and a half I had absolutely no idea about anything gym-related and I was just messing around in the gym. I was eating so many shitty foods, sweets and drink soda almost every single day. It took months and months of research to know exactly what to do and how to go about my training and eating. That's how I came across you Scott :D . When I saw how cool you and some other peeps were I wanted to train for real. I used to put your videos on my iPod and watch them while I train. I became friends with a guy at my gym and we started training together. There was a time I wasn't seeing result so I asked him why? and he told me because I wasn't eating enough. He gave me a meal plan which was great at that time, but I would still eat sweet and drink sodas.

    Anyways my gym closed (around december 2012) and I had to go to another one. (feb 2013 I started again)

    When I started at my new gym I started training for real. So basically you can say i've been training for 1 year and 2 months for real, going ham and eating clean. Right now i'm focusing on my legs, shoulders and arms. (bi tri and forearm).Only obstacle is that I don't go to bed early and I have cheat meals a lot. I hit the gym around 3pm.


    Workout routine: It's not the same every week, I pick up what I left the week b4. As you can see below week 2 I will do shoulders & calves and so on.

    I stretch before I workout and do body weight exercise to get blood pumping.

    other then that I do 3 sets of an exercise, 1st set i do 12 reps 2nd set 10 reps 3rd set 8 reps. Upon failure I drope the weight and push out another 8. As for abs I do them 2 to 3 times a week. I do different excercise every week.


    30 seconds rest between set and 1 minute rest between excercise.


    Monday: Legs

    • 3 sets of Squats, 8-12 reps
    • 3 sets of Machine hack squats, 8-12 reps
    • 4 sets of Leg Press, 8-12 reps
    • 3 sets of Leg Extension, 8-12 reps
    • 3 sets of Single Leg Extension, 8-12 reps
    • 3 sets of Hip Adduction, 8-12 reps
    • 3 sets of Hip Abduction, 8-12 reps
    • 3 sets of Prone Leg Curl, 8-12 reps
    • 3 sets of Single Leg Curl, 8-12 reps
    • 3 sets of Seated Leg Curl, 8-12 reps


    • 3 sets of Lat Pull Down, 8-12 reps
    • 3 sets of Behind Neck Lat Pull Down, 8-12 reps
    • 3 sets of Seated Row, 8-12 reps
    • 3 sets of T Bar Row, 8-12 reps
    • 3 sets of Dumbbell Bent-Over Row (Single-Arm), 8-12 reps
    • 3 sets of Straight Bar Bicep Curl, 8-12 reps
    • 3 sets of Ez Curl Inside Bar Bicep Curl, 8-12 reps
    • 3 sets of Inside Grip Rope Curl, 8-12 reps
    • 3 sets of Arm Curl, 8-12 reps
    • 3 sets of Dumbbell Side Curl, 8-12 reps




    • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
    • 3 sets of Overhead Press, 8-12 reps
    • 3 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-12 reps
    • 3 sets of Front Raises, 8-12 reps
    • 3 sets of Shrugs, 8-12 reps
    • Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.


    Thursday: Chest/Triceps

    • 3 sets of Bench Press, 8-12 reps
    • 3 sets of Incline Bench Press, 8-12 reps
    • 3 sets of Incline Flies, 8-12 reps
    • 3 sets of High Cable Chest Fly, 8-12 reps
    • 3 sets of Chest Press, 8-12 reps
    • 3 sets of Rope Push Down, 8-12 reps
    • 3 sets of Standing Overhead Extension, 8-12 reps
    • 3 sets of Skullcrushers, 8-12 reps
    • 3 sets of Tricep Kickback, 8-12 reps
    • 3 sets of Tricep Extension, 8-12 reps


    • Same exercises



    • Switch excercises and throw in 3 sets of Deadlift, 8-12 reps

    Meal Plan: I'm on a low carb diet a.k.a. ketogenic diet, i'm experimenting with my diet.

    Btw my metabolism works crazy fast, I go to the bathroom more than 4 times a day to do number 2.

    Protein: 117g or more

    Carb: 50 or less

    I have never counted calories, I just make sure I get a good amount of protein in every meal, and have around 5 to 7 separate meals a day as this ignites the metabolism.


    • Meal 1 – 6 boiled Eggs, 2 cups of Oatmeal and a Protein Shake
    • Meal 2 – 300g Chicken Breast (boiled) Broccoli and Brown Rice
    • Meal 3 – 200g Tuna chunks , mixed with Spinach Leaves, and Wholemeal Pasta

    Have your workout. Immediately post workout, consume your Whey Protein

    • Meal 4 – Steak and Brussels Sprouts
    • Meal 5 – 4 scrambled Eggs and some Salmon
    • Meal 6 – One cup of no fat Cottage Cheese and Green Tea 10m before bed


    I drink around 3 to 4 liters of water and drink green tea daily, this helps me with burning fat.

    I'm crazy for tilapia I eat it now and then.Another thing I like to do is throw in 4 egg white into my protein shake. I try to eat as little carbs as I can and find the lowest foods with carbs.



    ON Whey Protein (has 3 grams of carbs) Chocolate flavour, yummy :D

    Fish Oil

    Green Tea

    Pre Workout / Cellucor C4

    Twinlab Amino Fuel


    My goal for 2014 is to get shredded as fk, that's it.


    Get shredded or die mirin.


    PS: I will make an album and post some post workout pics



  • Posted On: 02-18-14, 12:49 am (EST) #24

    What’s Your New Year Fitness Game Plan?

    February 18, 2014, 12:49 am

    'Before' Picture taken with Scott Herman Fitness sunday update video

    Video uploaded February 17th, 2014


    Dave Martin

    Rockville, Maryland






    Height: 73.5in

    Weight: 180lbs

    Body Fat: 17%


    Neck: 17.0in

    Chest: 42.0in

    Shoulder: 46.5in

    Bicep: 14.5in

    Forearm: 12.5in

    Waist: 34.0in

    Hip: 41.0in

    Thigh: 23.0in

    Calve: 15.0in






    28 year old amateur bodybuilder who has quit his job to do some world traveling while pondering a career change and possible enlistment in the Navy.. GET SOME! I'm back home for spring and with this free time I plan to fully maximize my bodybuilding and training before my travels take off again. This means maximum growth and heavy gains with a focus on high energy supersets and slow negatives. My fitness program is a six day heavy lifting rotation I designed myself with an optional seventh for rest or cardio. I will also be incorporating late morning ab workouts everyday to boost my metabolism and muscle gain. 


    My home gym consists of 3 pieces of equipment: dumbbells with weight up to 55lbs, an adjustable workout bench, and a body tower. The lack of gym equipment has limited me by the amount of weight I can lift on certain exercises, as well as the types of exercise I can do. Because of this I've had to design a training regime from scratch, taking heavy inspiration from Scott Herman Fitness's Maximum Growth Series, and other online sources. This is the workout program that I have been adhering to for the past few months with various tweaks here and there. Any constructive criticism would be wholly welcomed.


    As far as nutrition and supplementation go, I will be documenting everything that I ingest; imputing every meal on MyFitnessPal while keeping to the strict guidelines and timetables that I've established for myself. I will be documenting my weight every monday morning on an empty stomach and adjusting my macros below accordingly.


    The only obstacle I can imagine that I may run into would be my social life. Tendencies to bar hop and overindulge myself run high on the weekends. Focus and dedication will be my main safeguard from such temptation.


    My fitness goals for this year are simple: to put on as much muscle mass as possible and model this body as if it were cast in bronze.






    All exercises preformed with a 1-1-3 tempo.


    Monday: Chest

    4 Exercises, 1 Burn Set


    1a. Dumbbell Bench Press Burn Set

    - 5 sets decreasing weight, 10 reps each

    - No rest between sets, 2 min rest upon completion

    2a. Dumbbell Incline Bench Press

    - 3 sets, 10 reps each

    - 45 sec rest between sets, 1.5 min rest upon completion

    3a. Dumbbell Decline Bench Press

    - 3 sets, 10 reps each

    - 45 sec rest between sets, 1.5 min rest upon completion

    4a. Dumbbell Flys

    - 3 sets, 10 reps each

    - 45 sec rest between sets, 1.5 min rest upon completion


    Tuesday: Biceps

    4 Exercises, 2 Supersets


    1a. Dumbbell Alternating Bicep Curls

    1b. Dumbbell Seated Inner Bicep Curls

    - 4 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion

    2a. Dumbbell Standing One-Arm Curls Over Incline Bench

    2b. Dumbbell Alternating Bicep Hammer Curls

    - 4 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion


    Wednesday: Shoulders

    6 Exercises, 3 Supersets


    1a. Dumbbell Arnold Press

    1b. Dumbbell Bent Over Row

    - 3 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion

    2a. Dumbbell Lateral Raise

    2b. Dumbbell Front Raise

    - 3 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion

    3a. Dumbbell Shoulder Shrug

    3b. Dumbbell Upright Row

    - 3 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion


    Thursday: Triceps

    4 Exercises, 2 Supersets


    1a. Dumbbell Seated Triceps Press

    1b. Dumbbell Triceps Kickback

    - 4 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion

    2a. Triceps Dips

    2b. Dumbbell Decline Triceps Extension

    - 4 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion


    Friday: Back

    4 Exercises, 2 Supersets


    1a. Dumbbell Bent Over Row

    1b. Pull Ups

    - 4 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion

    2a. Dumbbell Deadlifts

    2b. Chin Ups

    - 4 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion


    Saturday: Legs

    4 Exercises, 2 Supersets


    1a. Dumbbell Squats

    1b. Dumbbell Lunges

    - 4 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion

    2a. Dumbbell Standing Calf Raises

    2b. Box Jumping

    - 4 sets, 8 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion


    Sunday: Rest / Optional Cardio


    Ab Workout: Monday Through Saturday

    5 Exercises, 2 Supersets


    1a. Hanging Leg Raises

    1b. Dumbbell Side Bend

    - 3 sets, 15 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion

    2a. V Ups

    2b. Oblique Crunches

    - 3 sets, 15 reps each per exercise

    - No rest between exercises

    - 45sec rest between sets, 1.5min rest upon completion

    3a. Air Bike

    - 5 sets, 30 reps each

    - 45sec rest between sets, 1.5min rest upon completion






    0700:  Wake

    0710:  Morning Shake

    0800:  Breakfast

    0830:  Leisure

    1100:  Ab Workout

    1200:  Lunch

    1230:  Leisure

    1430:  Pre Workout Shake

    1500:  Training

    1600:  After Workout Meal

    1630:  Leisure

    1900:  Dinner

    1930:  Leisure

    2250:  Evening Shake

    2300:  Sleep






    Servings listed below


    Immediately Upon Waking:


    2x serving Whey Protein

    1x serving Creatine

    1x serving Glutamine

    1x serving Beta-alanine

    1x serving Branch Chain Amino Acids (BCAAs)


    With Breakfast:


    1x serving Multivitamin

    2x serving Fish Oil

    1x serving Flaxseed

    1x serving Conjugated Linoleum Acid (CLA)


    With Lunch:


    1x serving Multivitamin

    1x serving Fish Oil

    1x serving Flaxseed

    1x serving Conjugated Linoleum Acid (CLA)


    Pre Workout:


    2x serving Optimal Nutrition Amino Energy

    1x serving Creatine

    1x serving Glutamine

    1x serving Beta-alanine


    After Workout:


    2x serving Whey Protein

    1x serving Glutamine

    1x serving Branch Chain Amino Acids (BCAAs)


    With Dinner:


    1x serving Multivitamin

    1x serving Fish Oil

    1x serving Flaxseed

    1x serving Conjugated Linoleum Acid (CLA)


    Right Before Sleep:


    1x serving Casein Protein

    1x serving Glutamine

    1x serving Zinc Monomethionine Aspartate (ZMA)


    Servings Table:


    Whey protein: 1 scoop (33g total: 24g Protein, 4g Glutamine, 5g BCAAs)

    Casein protein: 1 scoop (34g total: 24g Protein, 5g Glutamine, 5g BCAAs)

    Creatine: 1 tsp (5g Creatine Monohydrate)

    Glutamine: 1 tsp (5g L-Glutamine)

    Beta-alanine: 1 scoop (1.6g Beta-alanine, 550mg L-Histidine)

    ON's Amino Energy: 2 scoops (5g Optimum Nutrition's Amino Mix, 160mg Energy Blend)

    BCAAs: 2 capsules (1g BCAAs)

    Multivitamin: 1 tablet (Optimum Nutrition's Multivitamin Mix)

    Fish oil: 1 softgel (1g Fish Oil, 300mg Omega-3 Fatty Acids)

    Flaxseed: 1 softgel (1g Flaxseed Oil)

    CLA: 1 softgel (750mg Conjugated Linoleic Acid)

    ZMA: 3 capsules (30mg Zinc, 450mg Magnesium, 10.5mg Vitamin B6)






    Protein intake set to 1.5g per 1lb body weight

    Fat intake set to 25% total calorie diet


    Based on a 2950 calorie diet with 6x a week training


    Carbohydrate intake: 283g (~38.3%) 

    Protein intake: 270g (~36.6%)

    Fat intake: 82g (~25.0%)


    1132 calories from carbohydrates

    1080 calories from protein

    738 calories from fat




    Diet - protein - fat = carbs

    2950 - 1080 - 738 = 1132




    Thank you for your consideration.

    Dave Martin



  • Posted On: 02-18-14, 12:57 am (EST) #25

    What’s Your New Year Fitness Game Plan?

    February 18, 2014, 12:57 am

    Bradrick jones

    Baton rouge , Louisiana

    180 lbs

    body fat - n/a



    Neck -16"

    Chest - 39"

    Forearm - 12"

    Hip - 38"

    Calve - 15"

    Shoulder - 47"

    Arm - 13 1/2"

    Waist - 32"

    Thigh - 22"



    Fitness Report


    Monday - Chest  ( 60 sec rest)


    Bench press 3 sets 10-12 reps

    incline pess 3 sets 10-12 reps

    dumb bell pullover 3 sets 10-12 reps

    dumb bell flye 3 sets 10-12 reps

    cable crossover 3 sets 10-12 reps



    Tuesday - Legs (60 sec rest)


    squat 3 x 10

    frount squat 3x10

    leg press 3x10

    leg extension 3x10

    lying leg curl 3x10

    calf raises 3x10



    Wednesday off



    Thursday - Back  ( 60 sec rest)


    barbell bent over row 3x10-12

    barbell row 3x10-12

    wide grip lat pull down 3x12-15

    stright arm pull down 3x12-15

    dead lift 3x10



    Friday - shoulders  (60 sec rest)

    shoulder pess 3x8-10

    shurgs 3x12-15

    dumb bell over head press 3x8-10

    dumb bell upright row 3x8-10

    chain lat raises 3x10-15

    bent over lat raises 3x10-15



    Saturday - Biceps/ Triceps

    barbell curls 3x10-15

    incline dumb bell curl 3x10-15

    E z bar preacher curl 3x10-15

    seated curls 3x10-15

    close grip bench press 3x10

    laying triceps extenions 3x10-15

    cable pull downs 3x10-15

    dips 3x10-15



    Sunday off




    Daily macronutrient


    my daily macronutrient goal is 2450 calories, 265 g of protein, 160g carbs, 70g fat. that is divided into 7 meals aday



    About me and my goal


    Im Bradrick Jones (B.J.) , I am a Baton Rouge fire fighter. i just started back working out for the new year and quit smoking. My goal is

    to gain muscle, get leaner, and get into better shape for my kids. They have been fussing at me about smoking and not playing sports

    with them like i use to.  So when i started going back to the gym i ran across you on you tube for pointers and tips and i want to thank you so much for that.  I have a very busy schedule due to my 3 kids and work. So i will have to fit my workouts in when ever i can as for support groups i have none just my kids motivate me every step of the way. so im by my self when i hit the gym because of my schedule .  p.s i do have one friend in the gym with me from time to time and thats you on my i pad....

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