- Basic data
- What was your way of life before the transformation?
- How did your starting point ">
- Did you have any special problems or circumstances that negatively affected your transformation ">
Also in the past, I had girlfriends who were not too happy with this, but I believe that anyone is able to accept it.
- What was your life after the transformation ">
- What motivates you to continue and become even stronger ">
- What is your next goal ">
- Training program
- Favorite kind of cardio "> cardio? (Laughs). But I can seriously say that I don’t do cardio workouts. Currently, I go on long walks every day. I only include cardio in the program when I need to prepare for the show.
Describe your cardio routine:
When I prepare for the show, I do cardio five times a week.
Twice a week I work out at a fast pace and three times in normal, using combos on a treadmill and walking uphill.
- What kind of food do you eat ">
- Daily ration
Content
- 1 Basic data
- 2 What was your way of life before the transformation "> 3 How did your starting point begin?
- 4 Do you have any special problems or circumstances that negatively affected your transformation?
- 5 What was your life like after transfiguration?
- 6 What motivates you to continue and become even stronger?
- 7 What is your next goal? Where do you see yourself in a year?
- 8 Training Program
- 9 Favorite kind of cardio?
- 10 What kind of food do you eat?
- 11 Daily Diet
- 12 What was your greatest fitness achievement?
Basic data
- Born June 9, 1990
- Height: 188 cm
- Weight: 250 lbs - 113 kg
What was your way of life before the transformation?
I grew up in a very small town on a farm with my family, played football for 8 years and was always very athletic. I was surrounded by a very organized atmosphere in which all members of my family followed the daily routine. Undoubtedly, the environment in which I grew up helped me shape my attitude towards discipline.
In addition, already at a young age I learned to attach great importance to nutrition and vitamins.
How did your starting point ">
Did you have any special problems or circumstances that negatively affected your transformation "> Also in the past, I had girlfriends who were not too happy with this, but I believe that anyone is able to accept it.
What was your life after the transformation ">
What motivates you to continue and become even stronger ">
What is your next goal ">
Training program
Also in the past, I had girlfriends who were not too happy with this, but I believe that anyone is able to accept it.
Monday: Back
- Draft of the upper block on the Hammer 4x10-15 simulator (Superset)
- Pullovers with a cable 4x10-15
- Thrust to the chest on the lower back 3x10-12 (Superset)
- Thrust to the chest on the middle part of the back 3x10-12
- Block pull narrow grip 3x10-12 (Superset)
- Thrust down with one hand 3x10-12
- Hyperextension 2x15
Tuesday: Chest
- Exercise machine Pec Deck 3x10-15
- Press from the chest in an inclination up 3x10-12
- The press of the simulator from the chest 3x10-12
- Wiring on the simulator butterfly 3x10-12
- Dumbbell bench press 3x10-12
- Press down on the simulator 3x10-12
Wednesday: Quadriceps
- Leg extension on the simulator 4 x 10-15
- Leg Press 45 degrees 4x10-15
- Squats on the Smith simulator 3x10-15
- Single leg press 3 x 10-15
- Vertical leg press 3 x 10-15
Thursday: Hands / Press
- Lifting the bar in a standing position 4x10-15
- Arm curls 3x10-15
- Arm curl on the simulator 3-10-15
- Link block 4x10-15
- Extension with a bar 3x10-15
- Extension on the simulator 3x10-15 (Superset giant)
- 3x20 leg raises
- Lifting the legs bent at the knees 3x20
- Lifts on the simulator 3x20
Friday: Shoulders / Calfs
- Bench press on the simulator 3x10-15
- Side Lifts 3x10-15
- Lifting dumbbells over your head 3x10-15
- Breeding for the rear deltas 3x10-15
- Shoulder Press 3 break
- Raises on calves sitting 5x10-20
Saturday: Rest
Recovery
Sunday: Rest
Recovery
Favorite kind of cardio "> cardio? (Laughs). But I can seriously say that I don’t do cardio workouts. Currently, I go on long walks every day. I only include cardio in the program when I need to prepare for the show.
Describe your cardio routine:
When I prepare for the show, I do cardio five times a week.
Twice a week I work out at a fast pace and three times in normal, using combos on a treadmill and walking uphill.
What kind of food do you eat ">
Daily ration
- First meal: 1 ½ cup oats, 1 scoop of protein, berries and yogurt
- Second Meal: 6 egg whites, 1 egg and 6 ounces of buffalo meat
- Third Meal: 9 ounces of chicken, 7 ounces of rice and 1 cup of vegetables
- Fourth meal: 9 ounces 7 ounces of red meat and potatoes
- Fifth meal: 9 ounces of chicken, 7 grams of rice, salad and 1 cup of vegetables
- Sixth meal: 12 egg whites and ½ cup cream of rice
- Between meals, I usually drink up to 3 protein shakes per day.