- Transformation History
- Were there any special problems or circumstances that complicated your transformation ">
What motivates you to keep moving forward, raising the bar higher and higher ">
What is your next goal ">
My next task will be to reach a higher commercial level. Most likely, in the near future it will be a television show or filming a movie.
What training program do you currently follow?> Deadlift on straight legs: 5 episodes of 12-15 reps
- Raises on socks sitting: 5 series of 12-15 repetitions
- Final jerk = barbell lunges: 100 reps
Tuesday: Back
- Deadlift: 5 series of 12-15 reps
- Weight-lifting pull-ups: 5 series of 12-15 reps
- One-handed dumbbell pull: 5 sets of 12-15 reps
- Low block pull: 5 runs of 12-15 reps
- Draft on the vertical block: 5 series of 12-15 repetitions
- Back stretching exercises: 5 series of 12-15 repetitions
- The final jerk = "pullover" with dumbbells: 100 repetitions
Wednesday: Chest
- Incline bench press: 5 sets of 12-15 reps
- Bench press: 5 series of 12-15 repetitions
- Breeding hands with dumbbells: 5 series of 12-15 repetitions
- Dumbbell bench press on a bench with a reverse slope: 5 series of 12-15 repetitions
- Narrow Grip Dumbbell Press: 5 sets of 12-15 reps
- Final jerk = hands on the crossover: 100 reps
Thursday: Shoulders
- Army shoulder press: 5 series of 12-15 reps
- Lifting dumbbells through the sides: 5 series of 12-15 repetitions
- Arnold's press: 5 series of 12-15 repetitions
- Lifting dumbbells in front of you: 5 series of 12-15 reps
- Dumbbell back lift: 5 sets of 12-15 reps
- Shrugs with dumbbells (exercise for the development of the trapezius muscle): 5 series of 12-15 repetitions
- Final jerk = vertical thrust: 100 reps
Friday: Hands
- Lifting the bar for biceps: 5 series of 12-15 reps
- Reverse curls of arms with a barbell: 5 series of 12-15 repetitions
- Narrow Grip Bench Press: 5 sets of 12-15 reps
- Hammer exercise with dumbbells for biceps: 5 episodes of 12-15 repetitions
- French triceps bench press on the low block: 5 series of 12-15 reps
- Arm curl on a Scott bench with an EZ bar: 5 sets of 12-15 reps
- Dips 5 series
- Final jerk = supine dumbbell lift for biceps lying down
Saturday: Free Workout
- We find the lagging parts of the body and work hard on them.
Sunday is a day off
- This day I usually go to church holding a protein shake in my hand
Favorite form of cardio loading "> Tell us about your cardio loading program:
Daily ration:
- First meal: 40 grams of whey protein isolate and a cup of green tea
- Second meal: six boiled egg whites, half a cup of oatmeal, half a grapefruit and a serving of BCAA
- Third meal: 40 grams of whey protein isolate
- Fourth meal: six ounces (170 grams) of chicken breast and half a cup of red rice
- Fifth meal: six ounces (170 grams) salmon fillet, two cups of spinach and a small banana with linseed oil
- Sixth meal: post-workout shakes of 50 grams of whey protein isolate, a serving of Vitargo, a serving of L-glutamine, branched-chain amino acids, multivitamins and vitamin C
- Seventh meal: six ounces (170 grams) of tilapia (lake fish like carp), two sweet potatoes and a cup of spinach
- Eighth meal: two measures of casein, one serving of fish oil and glutamine
What would you call your greatest fitness achievement "> What three tips would you give people who want to change their physique?
Basic data:
Age 35
Height: 178 cm
Weight: 95 kg
Content
- 1 Transformation History
- 2 Were there any special problems or circumstances that complicated your transformation "> 3 What motivates you to continue to move forward, raising the bar higher and higher?
- 4 What is your next goal? Where would you like to be in a year?
- 5 What is your current training program?
- 6 Favorite form of cardio loading?
- 7 Tell us about your cardio program:
- 8 How do you approach nutrition?
- 9 What would you call your greatest fitness achievement?
- 10 What three tips would you give people who want to change their physique?
- 11 Favorite Quote?
- 12 Ulysses Williams Motivation - Video
Transformation History
As a teenager, I was very active in sports, but I never paid attention to my diet. I counted on the fact that training will help me maintain harmony and muscle, but compared to peers, I always remained one of the smallest. Due to lack of strength and fragile physique, it was difficult for me to get me into any of the teams, and this made me wake up and start working.
This was the beginning of the Ulysses odyssey!
Were there any special problems or circumstances that complicated your transformation "> What motivates you to keep moving forward, raising the bar higher and higher "> What is your next goal ">
What is your next goal ">
My next task will be to reach a higher commercial level. Most likely, in the near future it will be a television show or filming a movie.
What training program do you currently follow?> Deadlift on straight legs: 5 episodes of 12-15 reps
Tuesday: Back
- Deadlift: 5 series of 12-15 reps
- Weight-lifting pull-ups: 5 series of 12-15 reps
- One-handed dumbbell pull: 5 sets of 12-15 reps
- Low block pull: 5 runs of 12-15 reps
- Draft on the vertical block: 5 series of 12-15 repetitions
- Back stretching exercises: 5 series of 12-15 repetitions
- The final jerk = "pullover" with dumbbells: 100 repetitions
Wednesday: Chest
- Incline bench press: 5 sets of 12-15 reps
- Bench press: 5 series of 12-15 repetitions
- Breeding hands with dumbbells: 5 series of 12-15 repetitions
- Dumbbell bench press on a bench with a reverse slope: 5 series of 12-15 repetitions
- Narrow Grip Dumbbell Press: 5 sets of 12-15 reps
- Final jerk = hands on the crossover: 100 reps
Thursday: Shoulders
- Army shoulder press: 5 series of 12-15 reps
- Lifting dumbbells through the sides: 5 series of 12-15 repetitions
- Arnold's press: 5 series of 12-15 repetitions
- Lifting dumbbells in front of you: 5 series of 12-15 reps
- Dumbbell back lift: 5 sets of 12-15 reps
- Shrugs with dumbbells (exercise for the development of the trapezius muscle): 5 series of 12-15 repetitions
- Final jerk = vertical thrust: 100 reps
Friday: Hands
- Lifting the bar for biceps: 5 series of 12-15 reps
- Reverse curls of arms with a barbell: 5 series of 12-15 repetitions
- Narrow Grip Bench Press: 5 sets of 12-15 reps
- Hammer exercise with dumbbells for biceps: 5 episodes of 12-15 repetitions
- French triceps bench press on the low block: 5 series of 12-15 reps
- Arm curl on a Scott bench with an EZ bar: 5 sets of 12-15 reps
- Dips 5 series
- Final jerk = supine dumbbell lift for biceps lying down
Saturday: Free Workout
- We find the lagging parts of the body and work hard on them.
Sunday is a day off
- This day I usually go to church holding a protein shake in my hand
Favorite form of cardio loading "> Tell us about your cardio loading program:
15 minutes of HIIT cardio workout on a treadmill or Stairmaster stepper. One minute of running and walking. To increase the intensity, I reduce the rest time to 45 or 30 seconds, depending on how I feel.
How do you approach nutrition ">
Daily ration:
- First meal: 40 grams of whey protein isolate and a cup of green tea
- Second meal: six boiled egg whites, half a cup of oatmeal, half a grapefruit and a serving of BCAA
- Third meal: 40 grams of whey protein isolate
- Fourth meal: six ounces (170 grams) of chicken breast and half a cup of red rice
- Fifth meal: six ounces (170 grams) salmon fillet, two cups of spinach and a small banana with linseed oil
- Sixth meal: post-workout shakes of 50 grams of whey protein isolate, a serving of Vitargo, a serving of L-glutamine, branched-chain amino acids, multivitamins and vitamin C
- Seventh meal: six ounces (170 grams) of tilapia (lake fish like carp), two sweet potatoes and a cup of spinach
- Eighth meal: two measures of casein, one serving of fish oil and glutamine
What would you call your greatest fitness achievement "> What three tips would you give people who want to change their physique?
- Visualization - create a clear image of the physique that suits you, and move towards the goal. Goal setting is the first step to success!
- Persistence - give yourself 110% every time you come to the gym. Consistency is important, so never give up!
- Nutrition - Do not eat any rubbish, disrespect for training! Choose a balanced diet and stick to it firmly!
Favorite Quote?
“There are people living in a dream world. There are those that face reality; and there are people who turn one into the other, ”- Douglas Everett.
Ulysses Williams Motivation - Video
