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CS
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D PAGES
 GUIDETO
AESTHETI
I
CS
fyouar
enewt
othewor
ldofJ
ef
Wel
fSei
c
d
ome!

1
TO MYSOCI
AL
MEDIAFOLL
OWERS
Youar eincr
edible.Mynumber saretr
ending,waypasta
mill
ion,headingtotwoandi tf
eel
sgreattobec l
osi
ngin
onmyper sonalgoals
.Butknow this
:noneoft hi
swould
havebeenpos si
blewithoutyours
upport.So,t
hankyou.

The i
ntenti
on ofthisbook i
st oshare everyt
hing I’
ve
l
earnedonmyj ourneytoaest
heti
cs.I
’l
lbec overingmy
toptr
aini
ngt i
pstomyr ec
ommendat i
onsofs upplements
and vi
tamins,as wellas al
lthe basics necessar
yt o
maint
ainaheal t
hyl
ifes
tyl
e.

I
tmayc omeasas urpri
set hef urt
herinthisbookt hat
food/nutrit
ioni sequallyi
mpor t
antasphys i
calexer
tionin
creati
nganaes theti
cphys ique.Al l
thatworkinthegym is
only50% oft hebat tl
e.Di et/
nut r
it
ion i
nfoisdiscussed
ratherextens i
velylaterint hisbook;s odonotwor r
yif
nutrit
ionisn’takeyc omponenti nyourfit nessknowledge.
I
’llbec overi
ngever ything.

Ihaveal soincl
udedper s
onalandins
idert
ipsf
rom other
trainers
,athl
etes,basi
cal
lyanybodywhohassomet hing
thatwor ks,butmos t
lywhathasworkedbestforme,i n
ac hievi
ngmyphys ique.

2
3
BRANCHOF
PHI
Att
L
OSOPHY
he heartofallthisi
nformati
on ismypers onal
prac
tic
ec oncer
nedwi ththenatur
eandappreciati
on
ofbeautyandar t
ist
ictas
te,especi
all
yinthehuman
body.Forme,thisisthemostbasicstat
ementabout
aest
hetic
s.
Myc ommitmenttodevelopmybodyal s
oextendstodevelopingmysel
fasa
per
son.Therealr
easonbehindwhyIwrotet
hisbookforyoutohaveyourown,
per
sonalguidetohelpyouincr
eat
ingyourownaestheti
cli
fe.

4
 BEFORE
Whyel s e wouldyou be reading a
book about me unl essy ou are
cur
iousaboutwher e Ic ame f r
om
and the c hoi
cesI’
ve made t o get
whereI am today?Howi sitpossi
ble
togof rom anav er
aget eenager,to
myl i
fet oday? Wel l
,thisisit,my
st
ory,inwor dsandpictures,whichI
haveper sonall
ywri
tt
enf oryou.

Kent,Was hi
ngt on isa s uburb of
Seattl
eand,l et’
sjustsay,althoughi t
maynotbet heni cestcit
yi nAmer i
-
ca,Iwouldn’tchangemyupbr i
nging
byani ns t
ant.Ihav enoc ompl ai
nts
aboutKentandashomet ownsgo,I
haveonl ygoodmemor ies.Myf amily
may be f ar from nor mal, but I
couldn’tlov et hem any mor e.My
parentsares ti
lltogetherandIhav e
twos i
sters.

GROWI
Ourf
NGUP
ami l
yli
ferevolv
edarounds port
s,camping/
hiki
ngandspendi
ngs omeof
t
hebestmoment sofourli
vest
ogether.Kental
soof
fer
edplent
yofopportuni
ti
es
t
odevelopmyat hlet
icabi
li
ti
es,whichhelpedmoldmeintothei
ndivi
dualIam
t
oday
.Itstar
tedwhenIwas3y ear
sold.

Mypar entsenroll
edmei never
ys portt
heyc oul
ds i
gnmeupf oratthisy
oung
age-teamsf orbas eball
,swi
mmi ng,soccer
.Iwasonmywayf r
om av ery
,v er
y
ear
lyageandbor nwi t
hamaz i
nggenet i
csandagi f
tforspor
ts.
Thebi ggestand
mostimpor t
antinfluenceinmylif
ehasbeenmypar ents.Nodoubt.Muc hofmy
succes
si nli
feisc r
editedtomypar ent
s;they’
retheoneswhopus hedmet o
becomewhoIam t oday .

5
NO REGRETS
SPORTSMANSHI
P PLAYTO WI
N
Mymom anddadmades urethebas ics Tome,ifyoudon’ tplaytowi
n,you
ofgoods portsmans hipcamefir st
.But havet
hewr ongment al
it
y.
my f at
her,par t
icularl
y and es peciall
y, I
n my mi nd,i fIevers ens
e any
taughtmehow t opl aycompet i
ti
velyas doubt
,Itellthatvoi
ceinmyhead:
wel l
.Hisfavori
tes ayi
ngt hathei nst
ill
ed
i
n me was“ no regrets”
. Forayoung
boy ,to understand good s portsman- “
HISTORYI
SAL
WAYS
shi
pet
pandal
ewasac
sodevel
ruciall
opt
ess
hedr
on,
ivetoc om-
andoneIwas
WRI
TTEN BYWI ”
NNERS.
l
uc kytogetear l
yon.Thanks ,Dad.
“
2NDPLACEI
STHEFI
RST
The exampl
weren’tjus
esofgood s
tforme –f
por
tsmans
ormydad was
hi
p
LOSER”
al
wayst hebas eballteam coacht each- I
fyougr owupwi ththi
smi ndset
i
ngmyf ri
endsandI thes ameli
femor als fors ports,you can usei tvery
we carryon tot hisday . He coached successfull
yi n yourday-to-day
everyseason,anddamnwasi tfun!He l
ife,too.Itwor ksespecial
lywell
wasal s
oagr eatleaderwhobel ievedi n with c areer c hall
enges and
winning,asourstatsproved. reflec t
son yourl i
fein general
.
Soal wayst ryyourbes tandgo
DURI
NGSUMMER forthewi n.
everyonewoul dhangar oundt hefiel d
wat ching t he t eam pr actice.Al lthe
neighbor hoodki dswer et here, outs
ide,
running ar ound, bei ng ac t
ive. Just
having f un,goofing of f. Some ofmy
str
onges tf r
iends hips wer e f ormed
dur i
ngt hos ebas eballseas onsandt hey
arees peciallysweetbec aus eourt eams
wer eundef eated f ormul t
iples easons.
What evert eam Iwason,Ihadf unbutI
alwayspl ayed ver yc ompet i
ti
vely.I’ve
often wonder ed why s ome peopl e
par t
icipatei ns por tsbutdon’ thave a
des i
ret owi norevendot heirbes t
.So
there ar et wo t hings you now know
aboutmef ors ure–Ipl ayt owi n(and
didevenbac kt hen)andIt rymybes t
.
Nomat terwhat ,Itrymyver ybes t
.
6
THE
BEGI
NNI
NG
AsIsai
d,Iwasathlet
ic,veryear
lyon,sowhenIstart
edrunningtrack
atage9,Ihadalr
eadypl ayedonteamsinvari
oussport
sforsixyear
s.
WhenIwas11, however, t
woeventschangedmylif
eforever
.

7
WRESTLI
NG
&WEIGHTS

L
OOKI
NGBACK
I
TWASAMAZI
NG!
Iwasonly11whenI got
myfir stweightsetand
began my wr est
ling
career
.Li
ttl
edidIknow
butthatyearwoul dbe
a huge turni
ng poi nt
,
one thatcontinuest o
makemyl ifepos s
ible
today.

IWASAL WAYSAVERYACTIVEKID,
PLAYI
NGFOOTBALLWI THMYFRIENDSAND
SPENDINGEVERYPOSSIBLEHOUROUTDOORS.
Likemostboysmyage,If oundtheotherhour seas il
yspentonvi deo
games ,
RuneScape( myper sonalf
av)inparti
c ular.
Inolif
edthisgame
forabout6years.Loggingi n360dayswi t
hint hose6year s.Thisskil
l
setisdefini
tel
ydi f
ferentcomparedtos port
s ,butinawayi trequires
thesamement al
ityandi sfunandcanbear ealc hall
enge,unlessyou
botlol
.

8
 SUPPORT
MOTIVATION
COMMI TMENT
Iwasabigkidev enthenandmypar entscoul
ds eeI
needed a s
portwher e my physi
calpr owesscould
devel
opinaheal t
hyway .Sotheydec i
dedt ogetme
i
nvolvedi
nwr es
tli
ng.

Af
terres
ear
chi
nglocalwrest
li
ngcl
ubs,mymom foundtheper
fec eam -Kent
tt
Cougars
.Thei
rfir
stpract
icewass
cheduledi
njus
tac oupl
eofweeks
.

AtfirstIt
houghtwr est
li
ngwasfighting,sor
tofli
keWWE. Ihadnoi deathi
swas
theoldests
por ti
ntheworld.I
tisal
so,i
nmyopi nion,oneofthegr eat
estspor
ts
ofallti
me.When Ifir stst
art
ed wrest
li
ng i
twasl ik
e aforeign game to me.
Growingup, I
wasal wayst
ryi
ngtobrawl,beatoughkid,andus emys tr
engtht
o
win.

9
 WRESTLING
TAUGHTMEHOW
ASPORTCAN USE
STRENGTHAND
SPEED
Butulti
matelytechni
que
winsout .Itc an be as
toughment al
lyasphys i
-
call
y.Forcert
ain,
thereis
anarttoit
.

ASMYWRESTLI
NG
COMMI
TMENTS
becameintegr atedi
nto
everypartofourf amil
y
li
fe;ol
df ri
ends ,nei
gh-
bors,st
ranger s,prett
y
muc h ever ybody i n
townhads omet hingto
sayabouthow Iwasa
natur
alatthes portand
keepupwi thit.

HAVI
NGTHESUPPORT
OFYOURHOMETOWN
MEANSEVERYTHI
NG
t
oanupandcomingyoungmanbec
ausethosear
ethe
peoplewhok
now wher
ey ouc
omefrom andthereal
you.

HONESTL
Y,ATFI
RSTIHATEDWRESTLI
NG.
Iwasjustapproachingthatagewher eIonlywant
edtohangoutwi t
h
fr
iends
/gir
ls,getint r
ouble,was te mor
e ofmylif
elevel
ing up my
RuneScapeac countandpl aymyX- Box.Butmyparent
spushedme.
Theymademegot oeverypr ac
tic
e.
1
0
OBSESSI
Thisi
ON
sprobablytheti
memyobs ess
ionr
eal
lyst
art
ed.Afterwres
tli
ng
foracoupl
emont hs,
Ideci
dedI neededt
otakeevery
thi
ngtothenex t
l
ev el
.I
twasaroundthehol
i swhenImademybol
day dannouncement.

IWANTEDASETOFWEI
GHTSFOR
CHRI
STMAS.
Igotabasi
cweights
et:coupledumbbel l
s;25lbs
.bar
,andabout60
lbs
.wort
hofweights
.Mypar entswerealsonic
eenoughtoevenget
memyfir stwor
koutbook,‘worki
ngoutfordummies’
.

1
1
WHEN I
FI
RSTGOT
THEWEIGHTSET
Ispental
doingendl
lmy f
essc
r
ee t
ur
l
i
swi
me i
t
n my r
hmydumbbel
oom,
ls;
ONEGREATBENEFI
T
shoulder pressi
ng my barbell; body fr
om al lthi
ss uppor twast hatmy
weightex erc
isesandbasi
cmovement s. dad woul d record ever ys ingle
The wor kout book was great and I wrestl
ing mat ch, throughout my
entir
el i
fe.Ourt r
aditi
onwast ogo
quickl
ywentont ousewhateverIcould
back home ( or bac k i n t he
l
ear nfrom otherbooksorf r
om onl i
ne bleachers)
,and figur e outhow t o
researc
h. i
mpr ove my t echnique.Hundr eds
andhundr edsofmat chesrecorded,
each mat chstudied t o figure out
ASIDISCOVERED howt oper f
ectmyt echnique.
NEW THINGS We wat ched the tapes together,
Iwoul daddt hem tomyt rai
ningr egicr
i
meti
qued mys elf, and pr acti
ced
butIc ontinuedt oc ons ist
ent l
ydobas whatIneededt
ic odot obec omet he
exerc is
eswi thmywei ghts et,pus bes
hups,t.Itwasn’tlong before Iwas
pull-ups ,c
r unches,etc .
,alwayss tr wi
engt nni
h- ngeverymatch,becomi ngthe
eningmyc or eandt ryingt oimpr dar
ovemy khorseineverytournamentand
athleticabi l
ity. st
unni ngthecrowdswi thdr amati
c
Ever y weekend, anot her t our ups
nament ets.
somewher e i n the s t
ates,t raveli
ng
Myf at
herand Iwentt os o many
acros sthec ountr
yjus ttoc ompet e. tour
naments,
ever
y weekend anot her tourna-
Youmi ghtt hi
nkI ’
dber ebelli
ousatt his ment,andwithal
lthatt
ravel
ingand
predi ctableage. Butt het ruthis,
IknewI c ompeting,
had“ it
”.What everittakest owin–and
win bi g –Iknew even t hen Ic d I
oul FEL TI TWASI N MY
compet eandnotj usthol dmyown,but
domi nate. BL OODTO WI N.

I
’LLAL
WAYSBE
THANKFULFORTHE Theywer e bymys i
de atever
y
pract
ice,everytournament
:my
OPPORTUNI
TIES famil
ywasal waystherewi
thme,
MYPARENTSHELPED supporti
ngme.
CREATEFORME
1
2
I
MPROVE&
TRANSFORM
Mos
mys
t
l
el
y,t
ft
hough,i
twasmyneedt
hatenabl
edmet otr
ansf
oi
or
mpr
mi
ove,t
nt
oatr
obet
uec
hebes
hampi
tvers
on.Fort
i
onof
hatt
o
happen,Ihadt odedic
atemyselft
othi
sgoalandtrai
nandt r
ainand
tr
aintobec omethebest.

1
3
THEBLOOD
SWEAT&TEARS
I
TTOOKONLYACOUPLE HOWEVER,THEONL
Y
YEARSOFWRESTLI
NG REASONYOUARE
bef oreIwasoneoft hebes twres t
lersin
READINGTHI
S
the c ount r.Mys
y heerdedi cation:t he isbec auseIwasver yluc kytohave
blood,t he sweatand,yes ,even s ome p arentsw ho pu s
h ed me b ackont o
tearswer eallworthi t. thepat htos ucces swheneverI st
ag-
ger edoffori nanot herdi recti
on.
Iwasac hampion.I tf eel
sgr eatt os ayI
trans f
ormedmys elf.I fyouar ereadi ng You mi ght be s aying – enough
this,iti
sal sowithinyourpower .Youj t al
us ready aboutt he par ent s – yet
havet owanti tand wor kf ori t
. Ever y manyyoungadul tswhoal sohavea
day . tal
entorapot entialforgr eatness,
don’ thaveadul tstogui det hem.
Byt het imeIwasr eadyt o ent erhi gh
school ,Ic ouldl ook bac k atal lmy Shoul d that be your s i
tuati
on I
ac compl ishment s
.Theywer ereflec ted woul d adviseyouopenyoureyes ,
i
nt het eam recordsands choolc hampi - l
o o karound a nd see ifyo ucan find
ons hipsf rom mymi ddl eschool,Meeker , as ubsti
tuterolemodel unt i
lyouar e
wher eIhadbr okenmul ti
pl eindividual gr ownupenought ofigur eouthow
schoolr ecords.Foot ball
,wr estl
ing,and t ogui deyour self
.
track.

IATE,BREATHEDANDLI
VED ONETHINGIWANT
SPORTS. YOUTO TAKEFROM
AsIwasget ti
ngat tentionf ormys port
s THISCHAPTERIS
abil
it
ies,i
twasal sotought os tayoutof LI
STENTO YOUR
tr
ouble.Theus ualstuff–al waysget t
ing PARENTSAND
suspended f or fight i
ng, vandal iz
ing
schools
,s pray-painti
ng bui l
ding,dr ug
GAURDIANS.YOU
deali
ng,s hopli
fting,etc . Probabl yjus
t MAYNOTTHI NKIT
l
ikemos thighs choolboysac ros sAmeri
- ATTHETIME,BUT
ca,younamei t,myf ri
endsandIdi dit. THEYTRULYWANT
I
’m notproudofmys el
fbutIknew Iwas WHAT’SBEST
agood ki d athear tand we wer ejus
t FORYOU.
mes s
ingar ound, morebor edt hanbad.

1
4
LI
FE
UNEXPECTED
AsIs t
art
ed highs choolIhad alr
eadybui
ltoneoft hemostaestheti
c
physi
quesinthestateandwasaf orcet
obereckonedwit
honanyplaying
field. I
tmay s ound arrogantbutIfigured high s
choolwoul
d be a
cakewal
k.Iwasexc i
ted,ecst
ati
ceven.

1
5
SPORTS
wereprett
ymuchyear-
roundf ormeatt his
pointand foot
bal
lprac ti
ce had al
ready
st
artedt
hatsummer.Atthes ameti
meI was
doingmys ummerwrest
lingand,ofcourse,
weightl
if
ti
ng.

WRESTLI
NG2010
IWASMAKINGFRIENDS
WITHANEW CROWDOFPEOPLE
f
rom var
iousnearbys c
hoolsand dif
fer
ent
t
eams.Therewereal otofnew gi
rlsanda
whol
enewl evel
ofsportscompet
it
ion.High
sc
hoolwasgoingtobef un.

MY ONETHI
THATI
’
NGIKNOW I
VENEVERTRUL
S
Y
BURNI
NG FEL
TSATISFI
ED.ISTRI
VE
HUNGER FORMORE,AL WAYS.
Ial
sos t
art
ed t
o under
stand t
he andIbeli
evethi
sist
hebasi
cmoti
vati
onbehi
nd
bur
ninghungerinme,thedesir
e my succ
ess,whatpushed me f
orward,Iam
f
ormore. al
wayshungry
.

MI
ND& BODYDEVEL
OPMENT
By now,Iwasf ol
lowing a sol
id 5-day s
pli
tand wasdevel opi
ng a basic
underst
andingofmi ndmusc l
ec onnecti
onandreali
zingwhatwasneededf or
musclehypert
rophy.Weightlif
ti
ngwi se,myknowledgewasahundr edti
mes
whatithadbeen.Mynut ri
ti
onwasal sogoodandmyt rainingwasthebestit
hadeverbeenatt hatpoint.Everyt
hingwasont rack;allthathar
dwor kwas
payi
ngof f
.

1
6
 NEXT
STEP GAMEPLAN
Likeallhighs chool athletes, myeyewas
alwayson t he prize –at hl
eticschol
ar-
shipstoc overc ol
leget uiti
onandpl ay-
ingatthenextl evel.Itwast henextst
ep
and ever ything during t hosef oll
owi
ng
fouryear shadbeenpl annedouti nmy
head,Ihad a game pl an ofwhatI
neededt odot opr esentmys elftot
he
bes tc
ollegesandear nmys elfaschol
ar-
shiptoat opD- 1s chool .

Freshman years t
arted offgr eat.Iwas
captain ofthe footballt eam,pl aying
running back and out side linebac ker
andwehadawi nnings eas on.Foot ball
has always been one ofmy f avor it
e
sportsandi twases peciallyfun( nott o
ment i
on c hal
lenging) t o mat ch up
againstawholenewdi vi
sionofki dsand
compet eagainstawhol enew l evelof
tal
ent.

Afterfoot
ballseason,itwaswr estl
ing
season.Alt
houghI wasonl yafreshman,
Ihad fouryearsofexper i
encebehi nd
me.Myexper i
enceands ki
lls
etputme
wayabovemyagegr oup–al ltheway
upt othel
evelofWr est
leroftheYear.
Asa14yearol dfreshman!

1
7
 IWASTEAM CAPTAINANDTHEONL YPLAYER
TO MAKEI
TTO STATETHATYEAR.

THEN,
TRACK.
Breakingmul t i
pleschoolrec
ordsandmaki ngi
ttos t
ateeveryyear.
Wr est
ling,footballand tr
ackkeptmebus yfreshman,sophomor e,and junior
year.Eac hs port,everyseason,itseemed to go byin ablur,rightup unt i
l
beginni ngofs enioryear.Icansitdownandl istal
lofthemanyawar dsfrom
thoseyear s,showal l
ofmyt r
ophiesandmedalsbutt osum i
tallupI wasafier ce
compet i
toraswel lasateam pl
ayerandleader.

ASISTARTEDSENI
ORYEAR
Iwasal readyt alkingt oac oupleD- 1
schoolsaboutpot entialscholars
hips
forapos iti
onont het eamsasout s i
de
l
inebac ker.Itfeltl i
keIc ouldn’tlose.
AsIs aid,myent irefuturewasbas ed
on get ti
ng c ollege pai df or by a
sportss cholarship.Cl ear
lyIwason
ther i
ghtpat htoac complishing this
far
-reachinggoal .

1
8
LI
FE
HAPPENS
Ever
ythingtookat
urnfort
hewor
stasIs
tar
tedmys
eni
oryearandmyl
ast
foot
ballseas
onbegan.

I
twasthefirs
tgameoft heseasonandwewer
edominat
ing.Iwasl
eading
t
hegamei ntac
kles
/tac
klesforlos
sandwasf
eel
ingconfidentgoi
nginto
t
hats
eason.

Itwasj
ustacoupl
emi
nut
esi
ntot
he4t
hquar
terandmyl
if
e,es
sent
ial
lyasI
knewit
,ended.

1
9
I
THAPPENED
ONTHENEXT
PLAY
AsIdovef
aroundt
orat
hebal
ac
lc
kl
ar
e,
r
i
wr
er
appi
.It
ngmyar
ookhi
ms
m down
ASYOUMI
GHTEXPECT
Iwas yelli
ng,tel
li
ng anyone who
forthe tackl
e buti nt hats ame spli
t wouldlis
tenIwasfineandr eadyt
o
second,oneofmyt eammat esdovef or hopbac kin.“
Myt eam needsme”I
thetackl
easwel l.Wi t
hhi sheaddown, sai
d overand over,and theysai
d
hewasflyi ngbli
ndwi t
hnoi deawherehe “no”overandover.
mightland.

IHADTO SI
TOUT
UNFORTUNATEL
Y THEREMAINDEROF
FORME THEGAME
He landed a s houldert ackl
ei nto my I was s t i
ll opt i
mi st
ic ever yt
hing
extendedlef
tknee.Hi swei ghtbentmy would be okay butaf terabouta
kneeinanunnat uralpos i
ti
onasIhear da week, myknees ti
llwasn’ tanybet t
er.
“pop”.AtfirstIhadnoi deawhathadj ust I
twaspr ettyswol lenandj ustdidn’t
happened.Myl eg feltal i
ttl
euns t
able, feelright .Somypar ent sand Idi d
butIwasabl et olimpof fthefiel d.The somer es earch and f ound t hebes t
doc t
orf ort hi
st ypeofi nj ury.
team doct
orstookal ookatmeands aidI
wasgoingtohavet ositoutfortherestof Ihadt os itoutt her emai nderoft he
game. I wass ti
llopt i
mi st
icever ythi
ng
thegame.
would be okay butaf terabouta
week, myknees ti
llwasn’ tanybet t
er.
Itwaspr ettyswol l
enandj ustdidn’t
feelright .So mypar ent sand Idi d
some r es earch and f ound t he bes t
doc t
orf ort hi
stypeofi njury.
Afters ome t es tsand s ome poki ng
around t he knee,i tt ook t he top
doc t
oronl yac ouple ofmi nutesto
breakt hehor riblenews .

IHADTORN MYACL
MYLEFTKNEEWOULD
“
MYTEAM NEEDSME!
” NEEDSURGERY

2
0
 ANGER
REGRET
&SORROW
Thedoct
orwentontos aythiswastheonl
ychoi
ceifIeverwant
edmyknee
backtonormal.And,i
fs urgerywasn’
tbadenough,Iwast ol
dmyseni
or
foot
bal
lseasonwasover.Myl ast
,andmostimpor
tantyear.

Iwass t
il
lli
steni
ngtot hehorr
idnewsasIfel
tmywhol
es port
scar
eerflash
beforemyeyes–was t
ed-justli
ket
hat
.It
urnedt
omyfatherandwelocked
eyes.Anger, r
egret
,sorrow–itwasat
oughmoment.

21
MYHEARTFELTRIPPED I
TTOOKASOLID
FROM MYCHEST COUPLEMONTHS
Ihadnoi deawhatdot o.Theemot ionsI Aft
ers urgeryf
orever
ythi
ng to be
fel
twer ebeyondanythingIhadexper i
- backont rac
kandwres
tli
ngtheend
encedupunt ilt
hatpoint.I’
llbehonest- ofmy s enioryearwas an act
ual
whatc amenextwasugl y-Ifelli
ntoa possi
bili
ty.
realdarkdepressi
on.
Atthispointtheresultsfr
om rehab
werewor ki
ng-Ihadf ullr
otat
ionin
EachdayIf elldeeperanddeeperintoa myknee;i tlookedlikeIwasgoi ng
holeinsideofmet hatseemedbottom- tobeablet oc ompet einmys eni
or
l
es s.Iam ver ygrat
efuli
twasnotmor e yearofwrestli
ngaft
eral l
.
thanaf ew weeksunt ilt
hesurger
ywas
actual
ly performed. Everythi
ng went
well.Perfec
tly.

THEDEPRESSI
ON
REHAB WASLIFTI
NG
I
twasf ourt i
mesaweek,wi t
hrigorous Ibegant ofeelgoodaboutmys el
f
exercises that my phys i
cal therapis
t agai
n.Agl i
mmerofhopeappear ed
created. Ial so did my own wor kout whenits t
il
ls eemedpos si
blethatI
everyni ghtandwhat everot hertherapy coul
dbeawar dedenoughs cholar
-
was r ecommended ort hatIt hought shi
pmoneyf orsc hooli
ngtobepai d
coulds peed up the recoverypr ocess. forand,asi mpor t
antto me,c om-
Sec r
etlyIt ol
d mys elfthati fIpus hed peti
ng and pl aying sports atthe
hardenough,Ic ouldr ecoverint i
met o nextlevel.Ever ythi
ng was s l
owly
returnf or whatever remai ned ofmy gett
ingbac kt onor mal.Bynow i t
seniorwr est
li
ngs eason. waslat
ebas ketbal ls
eason,wewer e
i
nc l
assplayingagame,andIwent
upforarebound.
Iwastr
ul yatanallti
melowdur ingthese
weeksbutIc ontinuedtogotot hegym. Il
eaptupandc amedownon–yupp
I
tdidn’
tmat t
erthatIwasonc rutchesor yougues s
edit-myleftl
eg.Allmy
t
hatIc ouldn’tplaceanyweightonmy weightjammed down on mybad
l
eftl
eg, Ist
il
lwentt othegym everyday. knee.Itdidn’
ttakemuchformeto
knowIhadr e-
tornmyACL.

FORME, THEGYM
WASTHEONEAND
ONLYPLACEICOULD
FORGETABOUTALL
MYPROBLEMSAND
JUSTFEELLI
KEMY
OLDSELFAGAI
N

2
2
 Hec onfir
medIhadf ul
lytornmy
ACLagain.Thedoct
orschedul
ed
arepeatsur
geryf
orthefol
lowi
ng
week.

Idec ided t
o hold offons urgery
untilaft
ermyhi ghschoolgr adua-
ti
on.Iwoul dn’thavebeenabl eto
play sport
sanyway ,s oi tdidn’t
make s enset o go t hr
ough t he
surgeryands pendwhatr emai ned
ofs enioryearon c rutches and
l
ivinglif
easac ri
pple.I j
ustkeptt o

MEN’S
mywor koutschedule,hi t
tingt he
gym.

PHYSI
QUE
Aboutamont haftermys ec
ondACLt ear,awomanatt hegym,whohad
noti
ced myphys i
que,and had seenmewor ki
ng out,approached me.
Sheint
roducedher s
elf,hernamewasT anji
Johnson,ands heranherown
bodybuil
dingcompet i
ti
on–TheT anjiJohnsonVancouverNat ural
.She
askedi
fIwasinterestedincompeting.

Peopl
eof t
enwouldcomeupt omeatthegym commenti
ngonmyphy-
si
que,soIhadenoughpoi set
otel
lherIwoul
dc onsi
derwhats
hes
aid
eventhoughIhadnoreali
deaofwhats
hewastalki
ngabout
.

23
NEW CHAPTER
I
N MYLIFE
MEN’
SPHYSI
QUE FI
TNESSREALM
Peopl
eof tenwouldcomeup t omeat & BODYBUI
LDI
NG
thegym c ommenti
ng onmyphys i
que, Doi ngmor eresear chonl i
ne,Isoon
soIhadenoughpoisetot el
lherIwould discover
ed t he ‘ fitnes sr eal
m’.I
consi
derwhats he s
aid even t
hough I began pos ti
ng on t he bodybui l
d-
hadnor eali
deaofwhatshewast al
king ing.com f
orumsandent eredmys el
f
about. into the t r
ans format ion of t he
mont hc ontest.I won and t hus
Iwentr i
ghthomeaf t
ermywor koutand br oughts ome at tention f r
om t he
star
ted doing res
earch -exac
tly what bodybuildingc ommuni tytomys elf
.
was t hi
s“ Men’s Physi
que”? I didn’
t
know,norc oul
d Ihave pr
edict
ed,t hi
s Istart
edlearningmor eoft heindus-
wast hebeginni
ngofawhol enewc hap- try and was wat ching YouT ube
teri
nmyl i
fe. videosand lear ning ofl egendsi n
theindus
try–Ialreadyhadmyi dol
During thi
sdec i
si
on making pr
oc ess
,I Arnold Sc hwarz
enegger but I
thoughtaboutthesixyear
sIhadalready l
earned ofot her legends i
nt he
putintoworki
ngoutanddevel opingmy i
ndus t
ryaswel l
.Thiswasawhol e
physique. newwor l
dt ome, andIlovedi
t.

I
thad neverdawned onmebefor
e,
RECOGNI
TION
butmaybeIcoul
ddos omet
hingwi
th Prett
ys oon peopl e onli
ne wer e
thebodyIhadcr
eated. comment ingonmybody ,quest
ions

IDECIDED aboutmyt
from there,
r
ai
t
hi
ning,myj
ngsjustt
ourneyand
ookoff.Sud-

TO COMPETE. denl
s
t
ens
hi
yt

sc
her
eofex
ompet
ewasmoment
c
i
i
t
t
i
ement
on.
.
um anda
Iwasreadyfor

Lotsofpeoplear
eluckyandfindthem s
elvesatt
herightpl
aceatt
her
ightt
ime
butIhavef ound t
hatthisisonl
ythec asewhent heyhavedonetheright
preparat
ion.
Takeadvantageofever
yoppor t
uni
ty.

WEONLYGETONELIFETO LI
VE,BUT
I
FYOULIVEI
TRI
GHT,ONEI SENOUGH

2
4
ENDOF
BEGI
NNI
Onc
NG
ethedecisi
onwasmadet ocompet e,
Istar
tedpreppi
ngf ort
heshow.
Asmuc hassportshadbeenanall
-consumingpartofmylif
e,bodybuil
d-
i
ngnow tookover .Evenwi
ththeinfor
mationavai
labl
eont heInter
net
,I
st
il
lhadalottolearn.

25
THEN I
STUMBLEDUPON
THELEGENDZYZZ
Hegavewor dt omys piri
t–theaes theti
c
li
fest
yle.Ihadal waysbeeni ntos t
aying
lean year-
round,t anning and par tyi
ng,
li
vinglif
etot hefullest,notcaringabout
whatot herst
houghtofme. Thiswashow
Ihadal wayslived,butZyz zwast heone
who gave me awor dt o desc r
ibe the
way Il i
ved my l if
e. The Aes theti
c
Lif
estyl
e.

IL
OVEDTHEPREP
practi
cing my pos i
ng, eating super
clean,andt raini
ngt hehardestIhadever
i
nmyl i
fe.Al ltoos oonitwast henight
beforet he c ompet i
ti
on.Is haved my
entir
ebody( atthetime,Ithoughtitwas
the wei rdestt hing ever)
,appl ied my
compet itiontanandwasr eadyt ogo.

Vanc
ouverwasa3-hourdri
vefr
om my
home;mydaddroveusther
ethemorn-
i
ngofthecompet
it
ion.
ASSOON
Ihadr eadandwast oldthatdehydr at
ion ASWEARRI
VED
givest hedes ir
eddr y,vascularlookfor
thestage.St i
ll
,tot hisday ,Iremember I
twast i
met or egist
erf ortheevent .
my br eakfas
t f rom t hat mor ni
ng. Thefir s
tthingInot icedatc hec k-i
n
Pancakesands t
eak,loadsofs yr
up,and wast he numberoft an,attracti
ve
nowat er.Iwashopi ngf ormyvei nsto people. I was s urrounded by
popandgi vemet hatdr y,vascul
arlookI beautyandheal thandfit nes
sandi t
hads eeni npictures. fel
tprett
ywi l
d.Itwast hefir stti
meI
waseveri nthes amer oom wi t
hs o
manypeopl ewi ththes ame-shared
YOULIVEANDLEARN i
nterest
sandgoal s
.
FROM MISTAKES, Is t
art
ed tal
king wi
thsome biki
ni
DEFI
NITELYWOULDN’T compet i
tor
s and my dad and I
RECOMMENTTHI SSTYLE endedupgoi ngbac
ktotheirhot
el
OFPREPPINGNOW room tohangoutwithunt
ilt
imefor

2
6
thecompet i
ti
on.
 FL
OW
OFTHI
NGS
Ashedroveusbac
ktothecompet
it
ion,
Ireali
zedIhadnoi
deaofwhattoexpec
t,
t
hiswasall
acomplet
elynewgametome, andIki
ndofjus
twentwi
ththeflowof
t
hings
.

Igotmypumpon,jokedaroundwithsomebikinicompeti
torsbackst
ageand
whenitwasmyti
metoent
erthest
age,Idi
d.If
eltprett
yconfidentgoinginf
ront
oft
heaudienc
eandendedupwinningmyheightclass
.

IWASECSTATI
C!

27
ALLTHATHARDWORKHADPAI
DOFF
Then,Iheardtheinter
com announcet
imefortheOveral
lround.Ther
ewer
e
fourotherCl
asswinnersandweallwal
kedontothes
tage.HeadtoHead-We
battl
editoutf
ortheOver al
l.

Thereweremorethan60+competit
orst
otal
intheMen’sphysiquec
ategor
yof
theVancouvers
how.Iwastheyoungestbyfar
,17yearsold,andmanyofthe
competi
torswerementwic
emyage.Iwon’ tl
ie–thecompet i
ti
onwasfierce;
thes
ewer esomeofthebestphys
iquesi
nthePacificNort
hwes t.

Afterj
udgi
ofuswer
ngwasdone,t
etoldtos t
hefiv
and t
othe
e
“THEOVERALL
si
de.Thefinalwi nnerwasgoing WINNEROFTHE2012
t
s
o be announc
econdsfeltli
k
ed.The nex
eal if
eti
tfew
me.The VANCOUVERNATURAL
crowdwass il
ent.
Thent heysai
dit. JEFFSEI
D!”
Thecrowdroar
ed.Ic
ongratul
atedmyfel
low c
ompet
it
orsandmovedt
othe
middl
eofthest
age.I
tfel
tli
keadream,
itseemedt
ogoodtobetr
ue.

Twopr ett
yhotc hi
ckswalkedoutwi t
hmyt rophyands wordandawardedthem
tome. Iheldtheswordup, highup, i
ncelebrati
on.Fi
nal
ly,af
ters
omanymont hs
offal
li
ngi ntodepress
ion,Ifeltli
kemys el
fagain.You’
vehearditamil
li
onti
mes
-everything happensforar eason.Inthisinst
ance,tr
uerwor dsc
ouldn’
tbe
spoken.
2
8
GOING
FORWARD
Af
tert
heVancouvervi
ctory
,Isti
llneededsur
gery
,hadhighsc
hooltofini
sh,
pr
om andmanyhourst
ol ogint
othegym togetmysel
fbac
ktomyfor
merglor
y.

I
near l
yMay2012Ipos t
edmyfir stvi
deot oYouT
ube.Thefoot
agewass hot
ri
ghtbeforemy2ndACLs ur
geryandIus
edt hedownt
imetoeditt
hevideo.I
gotnotic
edr i
ghtawayandmynamebec ameknowninthefitnessi
ndustr
y.
Thingswentquic
klyf
rom t
here.

29
 MI
AMI
Mybi rt
hdayi si nJ une s o withi
n af ew
days I gr aduated f rom hi gh s chool,
tur
ned 18,and flew t o Mi amit he day
aft
ermygr aduation.WhyMi ami ? Ihad
norealidea.Butt herewass unands and
andpartieseveryni ght.I
twast i
mef ora
change f rom the t ypic
alWas hi
ngton
weatherIhadgr ownupwi th.Plussome
ofthebes tphotogr aphersinthei ndustr
y
wereloc ated i
nMi amiand s omemor e
competitionstoc ompet ein.

USI
NGFL
ORI
DAASMYBASE
Istar
tedpos t
ingvidsr
egularl
y.Then,Iwasabl
etoel evat
emyimagebywor ki
ngwi t
h
photographerLuisRafael
.Thi
swast hetimeIdidmyi nf
amousSpart
anshoot.Once
thesepict
uresfloodedt heInt
ernet,mynamegr ew andimmediat
elyIwast
het al
kof
thefitnessindust
ry.

Thet imingwasidealbecausetheSouthernSt
atesChampionshi
pswashappeni
ngat
thes ametime.Iwast heyoungestentr
antamong100c ompeti
tors
.Andalt
houghby
fartheyounges t
,Iendedupwi nningtheover
allandbeat
ingoutmenwhohaddedi-
catedt hei
rli
vesfort
hatverycompet i
ti
on.

THEOTHERTHI
NGTHATHAPPENED
duri
ngt hi
sFlori
das t
aywasIfoundagreatment
or,J
ohnDal y
.Hes howedmetheins
andout softhefitnessbus
inessandbytheti
meIleftFl
ori
da,Iwasreadyt
oconquer
thefitnessindus
try.

3
0
31
GETTINGDOWN
TO BUSI
NESS
I
FBBPRO CARD
Fir
stt
hingonmyc ar
eeragendawasgetti
ngmyI FBBprocard.
Thebiggestquali
fyi
ng
show oft
heyearwasgoi ngoninexactl
yonemont hinLasVegas
,winningthisshow
wouldsecuremygoalasbei ngtheyounges
tI FBBproofallti
me.Itseemedl i
kethe
ri
ghtti
met oleaveMiamianywayandcompetingi nt
hisshowwasperfectt
iming.

IWASON MYWAYTO VI
CTORY.
OR,SO ITHOUGHT
.
WhenIc almeddown,Ital
kedt
othej
udges
,obj
ect
ingt
owhatIbel
ievedwasabad
cal
l,pol
it
ical
lymot
ivat
ed.

Thejudgesdidn’
tdi
sagree.TheytoldmeIhadt opaymyduesbef
or egett
ingmypro
car
d.Thereisawholesystem i
nplace,Ifoundout,butt
hebott
om l
ine-Iwouldneed
tospendachunkofmoneyflyi ngandc ompet i
nginshowsacr
osst
hec ountryi
nor
der
tocl
imbtheladderandattai
nprostatus.

BODYPOWER NATI
ONALS
AfterthebadexperienceinVegas,Ij
ust AlltoosoonIwasbac ki
nWas hi
ngton,
keptgoi ng.Igotaj ob asaper sonal withoneweekt oprepareforNat
ional
s.
tr
aineratDavi dBar
tonGym inBell
evue Mydad and Iflew t oChi cagoonmy
andc ontinuedtopos tYouT
ubevideos 19thbi r
thday–J une12,2013.I thad
while my f oll
owi
ng kept gr owing been jus t over a year si
nce Ihad
exponent ial
ly
.Ever
ythingwasrighton finished high s chool and gone to
tr
ac k. Miami .

The fol
lowing yearIwast raveling t
o Nationals have 6 di f
fer
ent hei ght
Englandtoat t
endmyfir s
tfitnes sExpo cl
ass es and t his year there wer e
– Body Power .Iwas wor king wi t
h appr oxi
mat el
y 120 c ompet i
tors
.
GymShar katt hatti
meand t hiswasa Alt
hought hiswasthebigges tshow in
greatchanc etolearnmor eaboutt he men’ s phys i
que hist
ory and it was
fitnessbus i
ness,espec
ial
lyhow t hi
ngs goingt obemyt oughestcompet i
tion
workinternati
onall
y. yet
, Iwasready .

32
 YOUNGEST
I
FBBPRO EVER
Inail
edmypr ep, mypos i
ngwasonpoi ntandbec aus
eIendedupwi nningmy
heightc
lass,I
bec ametheyoungestIFBBpr of
essional
.Ever
.Thenitwaslikethe
previ
ouss howsalloveragain–ons tage,thesixchampionsbatt
li
ngi toutfor
theOver al
l. St
epping onstage,Ic hecked outmyf el
low c
ompet i
tors,then
movedt omymar k,l
ookingoutint
ot hehugec rowd.

I
’ve alwaysfound i
tfunnyhow,i n bodybui
lding compet
it
ions,you l
it
eral
ly
dedicateyourenti
reli
fe,hundredsofhourssac r
ific
edinthegym,dai l
yfood
prepfor6meal sadayanddieti
ng24/ 7f
orthethreemonthsbeforet
hecontest
j
us tf
orami nut
eortwoons t
age.

GRI
NDFORGL
ORY
I
t’
sal otofgri
ndforshortt
imeglor
y.But
,oh,theglory!Li
kebefor
e,onc
ec om-
pari
sonswer ecomplete,t
hejudgeswhis
peringquietl
y,weallwait
edforthe
finaldecis
ion.Myheartwasraci
ngandsecondsfel
tli
kemi nut
es.

Themasterofc
er emoniestookthemicandbeganreadi
ngthenamesofeach
competi
toronstage,t
elli
ngeveryone(andus)wewerethebes
tinthenat
ion
andshouldbeproudforhowf arwehadc ome.

33
Theni
twast
ime,
themomentoft
rut
h..
.
PLEASETAKETHETROPHYANDTHISYEARS
2013NATIONALSOVERALLWINNERAND
YOUNGESTIFBBPRO OFALLTI
ME,JEFFSEI
D

THECROWD
WENTCRAZY
Ithrew myarmsupinc
elebr
ati
on,as
mil
eonmy
facefr
om eart
oear
.

I
shookhandswit
heac
hcompet
itor
,andthenwent
t
othemiddleoft
hest
aget
oaccepttheaward.

THI
SWASTHEBEST
MOMENTOFMYLIFE

34
MR
OL
YMPI
A
Thefir
s
IwonJ
tthi
uni
ngt
hatpoppedi
orNat
ional
nt
swast
omyheadass
heMr.Ol
ympia.
oonas

TheOl ympi awasac oupleofmont hsawayandi t

wasal waysi nt he backofmymi nd when Ifir s
t
start
edt rai
ningforMen’ sPhysi
que.
Butr i
ghtnow t herewer epressintervi
ews ,mydad
tothank–agai n–andal otofcongr atul
ationsand
celebrat i
ont obehad. Butassoonaswegotbac kto
thehot elroom i twasal lbusi
nes s.Wedevi s
ed a
gamepl anforhowI ’dmakei tt
ot heOl ympi ast
age.

Therear
et wowaystoqualif
yf ortheMr .Olympia:
placeoft
en enough i
nthetop 5 i ntheI FBB Pro
showsoftheyeartoearnthes uffici
entamountof
point
sandbet op5inthepointstandI
ingsor ;wi
na
proshow.

We dec ided the lat

terwasmybes topti
on. The
Olympi adeadl i
newasi naf ew mont hsandt here
wer eonlyaf ew s howsl efttoqualif
y.Iended up
flying allacr
os st he country,hit
ti
ng thr
ee shows
during t
hemont hofJ uly.Itwasn’tunti
lthefinal
showoft heseas on–t heValentiGoldCupinFlorida
–thatIfinall
ymadet hecut.

I
twasdo- or-
dieandIwast otall
ybur ntoutfrom so
muc hcompetingandt oomuc htraveli
ng.
ButIal
soknewt hiswasmyl astoppor tuni
tytomake
his
tory
.Everything wentac c
or ding to pl
an and I
endedupwi nni ngtheshow andt herebysec uri
ng
my pos i
ti
on at t he firs
t ever Men’ s Phys i
que
showdownont heMr .
Olympi as t
age.

35
MOVING
FORWARD
STAYI
NGHUNGRY SEI
DWEAR
Theyearaf tertheMr .Olympi acontest
, Ic ompet ed int he Mr .Olympiaa
myc areerreall
ytookoff–lit
erall
y.Iwas second t i
me and s tar
ted myown
now flyingar oundthewor l
df orvarious clothingcompany ,SeidWearalong-
exposandappear ancesmont hly
. sideas upplementc ompany .Run-
Ihaven’tr eall
yhad a chanc et os t
op, ningmyownbus inesseshasbeena
takeital
linandbr eat
heout .Buts t
aying blast – t he c ompet i
ti
ons,t he
hungr yrightnow i st he key t o my YouT ube vi deos, online trai
ning,
success. and now c l
othing/supplements,
too.

NEVERSATI
SFI
ED L
OSANGELES
Asqui ckl yasmyl if
ehast akenoff,i
ti sin I
’vealwayss ai
dit’
sonet hingtobe
myc har actert o alwayswantmor e,t o sponsored,thenawhol eot herball
neverbes atisfied. game t o own a c ompany .After
Ithinkt hatmaybewhyt hi shasbeenan mucht houghtandc ons i
derati
on,it
eas yt r
ans i
ti
onf orme.I tisawhol enew wast i
met ot akemyc areertot he
l
ifet obes ur eandnow Iam abl et ol ive nextlevel.Make the move t oL os
one ofmyc hil
dhood dr eams,s ee t he Angeles.Itwas t ough atfir st
;I
wor ld. missedmyf amily
,andal l
thefri
ends
I’
m qui tef or t
unat etobeabl et ot ravel Ihadgr ownupwi t
h.I ns omeways
ands eeal lt
hewonder sthisworldhast o i
twasar udeawakeni ngbutIknow
offer.Itki ll
smet oseepeopl ebor nand i
twasamus tifIwant edt ofurther
diei nt hes amec it
y,neverget ting t he myc areer.
oppor tuni t
yt ot r
avel.So f orthisIam
tr
ul ygr at ef
ul . EVERYTHINGI
S
Is
eemynew“ j
ob”asanins
pir
ati
onfor GOINGACCORDING
ot
her
s.T
ome, t
hisi
sthemostr
ewarding TO PLAN
j
obyoucoul
dhave.
Buts ti
llmyhungerf ormor et hri
ves .
I’
m j ustget t
ing s t
ar t
ed.WhatI ’ve
I
TDIDNOTTAKEL ONG l
earned f r
om myj ourneyt hisfari s
thats t
rength does notc ome f rom
FORMETO REALIZETHAT winning.
GIVI
NGBACKI STHETRUE Yours t
rugglesdevel opyours t
rengt h.
KEYTO HAPPI
NESS. Whenyougot hroughhar dshi
psand
decidenott ogi veup, thatisstr
engt h.

36
 WORKOUT
TI
PS
Aspr omi s
ed,Iwantt o pas sonmy
topt i
pst hatc ont i
nuet owor kforme,
andmakeadi ff
erenc ei nmyt raining.

NUTRI
TION
Thisisi nformat i
onI ’
veac cumul ated
throught rainingwi ths omeoft het op
bodybui l
der si nthewor l
d.
Af t
ert enyear sofmyownr esear h I
c ti
ses sentialt hatyourbodyhavean
and r efinementby t rialand er r
or, anabol i
c di et t o bui ld and gr ow
herear emyt opt rainingt ips. mus cle.That ’swhyi t’ss oimpor tant
to havepr opernut r
iti
on.Thi si st he

CONSI
STENCY
foundat i
onofanygr eatbodybui l
der.
Itdoes n’tmat teri fyou t rack your
mac ros,follow amealpl an,gues sti
-
Ir eallyc an’ ts tres s enough how mat e or what ever met hod you
impor tantunder standi ng TIME c an c hoos etof oll
ow -al lthatmat t
er sis
bewhens tri
vingt obeabodybui lder. thatyougett hef oodyouneedi nto
Ihaves eenpeopl et r
ainf orac ouple yourbody .Per iod.
mont hs ,getdi scour aged by t heir
slow pr ogres s,andqui tbef orer eally The aver age gym goer does not
evers eeingwhatt hey’ ret r
ulyc apa- r eali
zehow i mpor t
antnut riti
oni si n
bleofac hieving.I fyouwantt obea when t rying t o bui l
d mus cl
e.You
bodybui l
der ,yous tartdownat hou- need t o t rain ver yi ntens el
y , of
sandmi leroad,andyouhavebegun c ourse,butt raini nghar dwi llnotbe
amar athon,notaf ootr ace. Buti f enough.When you t eardown your
you c ons i
stent lyt rain/eatc orrectly mus clefiber s,yourbodyr ebui ldst o
you’llmaxi mi z e yourpot entialand bes trongerandt odos o,itmus tbe
drasti
c all
ys peedupyourj ourney . wellnour i
s hed.

37
MIND-
MUSCLE
CONNECTI
ON
CONSCIOUSLY THROUGHOUTTHE
CONTRACTING ENTI
RESET
Maybeyou’ vebeent r
ainingf oracoupl e youshoul
dbet otal
lyconc
entr
ated
yearsnow butyouar en’ts eeing much ontheworki
ngmus cle.
growt hinac er
tainbodypar t.Youhitit Clos
eyoureyesifyouneedto,and
justasfrequentlyasever yot hermus cle getevenmoref
oc us.
group,buti tjustdoesn’tseem t ogrow.
Typicall
yt he biggestpr obl em is you L
eaveyouregoatthedoorandpi
ck
aren’tconsciouslycontr
ac t
ingt hewor k- t
hecorr
ectweightf
ortheset
s.
ingmus cle.

NEXTTI
MEYOUENTER
THEGYM PRACTI
CEFLEXI
NG
takeami nuteandlookaroundatot her When at home,pr acti
ce flexi ng
people.Doyous eeguysdoings etaf
ter cert
ainmus c l
egr oups .
Maybewhen
set,si
mply youar ewat chingTVorl ist
eningt o
"goingthroughthemotions,
" mus ic.Overt i
me,t hisbehaviorwi ll
help you l earn how t oc orrectl
y
sotos peak? contractthe mus cl
e,maki ng fora
I
fmoment um get
stheweightfr
om point str
onger mi nd-mus cl
ec onnec t
ion
At opointB,thel
if
twil
lbemuc heas i
er. whenyouar ei nthegym.Youc an
als
o t r
y pumpi ng/pulsati
ng r eps
TO I
NITI
ATE thr
oughoutyourwor kings et
s.This
isas tyleoft r
ainingwhi chf ocuses
MAXI MUM MI
ND-
MUSCLE on c onst
ant t ension, whi ch I ’
ll
CONNECTION: discusslat
er.
SLOW EVERYTHINGDOWN.
PRACTICEDOINGASL OW
4-SECONDNEGATIVE
(ECCENTRI
CCONTRACTION)
WI THAQUICK1SECOND
CONCENTRI CCONTRACTION
FOR4SETSOF8REPS,EACH
SETSHOULDBEEXACTL Y
40SECONDS.

38
 FORM>WEI
GHT
Mor e and mor e of
ten Iam as ked
aboutt hediff
erencebetweenbody-
buildi
ngandpower l
if
ti
ng.Havinga
str
ong mi nd-
mus cl
ec onnecti
on i s
the bas i
sofa per fectcont
raction,
result
ing i n the mos t mus cular
hypertrophy:

THI
SISTHE
FOUNDATI
ON
OFBODYBUILDI
NG
Powerli
ft
ingiscompletel
ydiff
erent.
Putverys imply
,li
fti
ng wei
ght sof
i
ncreasi
ng amountsbui l
dsup your
centr
alnervoussys
tem anditlear
ns
tohandlemor eandmor eweight.

Thi
sisac hieved t
hrough pr
ogres-
si
veoverl
oad.Thedi f
fer
encecomes
i
nhow youmovet heweight,how
cont
rol
led,how consci
ous–basic
al-
l
yyourawar enessofthemind-mus-
cl
econnecti
on.

Powerl
if
ti
nghasonlyoneobjec
tive:
gettheweightup.Thati
sit-plain
andsimple.

I
tdoes n’tmatterifyouusemoment um,ifyour ec
rui
tasmanys econdarymus -
cl
esaspos si
bleorwhat.Allt
hatmattersisi
fyougetthatrepup.Bodybuilding
i
sverydi ff
erent.
Thepr i
marygoalisnottheli
ft
ingofweights
!Bodybui l
der
sar e
pri
mar i
lyc oncer
nedwi t
hthec ont
ract
ionofthemus cl
es.Asabodybui l
der
, you
contr
actyourmus cl
esagai
nstagreaterandgreateramountofresi
stance.

Whenyout earmusc
lefibers,yourbodyrebui
ldst
hefiber
st obestr
onger
/bi
g-
ger
.Thisproces
siscal
ledhypertr
ophy–afancywordf
orhowwegr owbigger
.
Bycontr
act
ingthemusc l
esef
fic i
entl
yyousti
mulat
ehyper
trophyandmakethe
muscl
esgrow.

Awei
ght
li
ft
eri
sjus
tconc
ernedaboutmovi
ngwei
ght
s.

39
FREQUENCY
&VOLUME

FREQUENCYANDVOLUMEAREJUSTAS
IMPORTANTASTHECONSI
STENCY
Yourwor koutf
requencyand volumewilldeter
minehow qui ckl
yyou areablet o
achi
eveyourgoalofbuildinganaesthet
icbody.Obviousl
y,i
ttakesyearst
obui l
da
top phys
ique,butthefrequency(how manydaysaweekyout rai
n)and vol
ume
(amountofexerci
se)oft
hos et
rai
ningses
sionswil
lef
fecthowqui c
klyyouar
eabl eto
achi
eveyourgoal.

MYEXPERI
ENCE
hasbeent hatthemoreIhi
tamuscl
egroup,themoreopport
unit
ymybodyhast o
rebui
ld.
Traini
ngever
ymus cl
egr
oupt
wic
eeac hweekhasbeen,f
orme,
thebes
tfoun-
dati
ontobui l
dingmuscl
e.

Inthepast, I
woul dhitchestthreetimesaweek. I
twouldwor kouts omethinglikethis
:
I’
dhitches tonMonday;t henChes t/
ShouldersonThur sday;andagai nches tonSat ur
-
day.Thisresult
edi nhugemus cl
egrowthinmypec sandmyc hes tgr
ewver ynot i
cea-
blyinthe12mont hsonthiss chedule.
Butrestiscruci
alingr owt handrecover y.
Irecommendatl east48-72hour sofrestbeforetrai
ningthes amemus cl
egr oup.It’
s
keytol i
stent oyourbody .Ifyourchestissti
llverysore,it
’spr ettymuchs ayingyou
needmor et imet orecover.There’
sabigdi f
fer
enc ebetweens orenessandpai n.Know
thedif
ferenc e,andalwaysl ist
entoyourbody .

4
0
 PROGRESSI
VE
OVERLOAD
I
nwei ghtli
fti
ng, t
her
ei sbasi
call
yonlyonewayofgaini
ngs t
rengt hduri
ngyour
weeklytraining -progress
ive over
load.Iti
sas ys
tem wher e you graduall
y
i
ncreasetheamount sofyourwei ght
s,ther
ebycr
eati
ngint
entional s
tres
sont he
musculoskeletals
yst
em.

Hereisthebas icconcept–MusclesandCNSgett orndowninordertobebui l

t
backup.Youc ani mprovemusclesiz
e,str
engt
h,andendurancebyi ncreasing
thedemandsonyourmus cul
oskelet
alsys
tem.Iwanttobecl
ear
,though,I‘m not
sayi
ngpr ogressiveoverl
oadisessenti
ali
nbuil
dingmus c
le,
butiti
ses s
ent i
alin
buil
dings t
rength.

FORI
NSTANCE
Let
’ssayyoucancurr
entl
ybench185lbsf
or10r eps.Thenextweeks
tartimple-
mentingProgr
essi
veOverloadi
ntoyourt
r ai
ningregimebyadding5lbstothe
bench,soyouwil
lbepressi
ng190lbsf
orthesame10r eps
.Asyoupr
ogr ess
ive-
l
yaddwei ghteachweek,yours
trengt
hwilli
nc r
ease.

Buil
ding a500lbsbench pr
esswon’thappen overni
ght
,butbyprac
tic
ing
weeklytheprogress
iveover
loadpr
inci
ples
,youwi l
ldr
ast
ical
lyi
mpr
oveyour
st
rengthinal
lareas
.

41
S P
TRAI
L
NI
IT
NGSCHEDULE
Everybodybuil
derfol
lowsaspl
it
,whi
chi
s
hisorhert
rai
ningsc
hedule.

Aspli
tisdesigned s
o you targetspeci
fic
muscl
egroupsonc ertai
ndays ,soyouhit
eac
hmus cl
egroupwhenyou’ re100% fr
esh
and r
eady.Thisres
ultisbui l
ding a f
ull
y
bal
ancedandproporti
onatephysique.

HEREI
SMYCURRENTSPLI
T

MONDAYCHEST ,TRICEPS,CALVES
TUESDAYBACK,BICEPS,TRAPS,ABS
WEDNESDAYLEGS, CARDIO
THURSDAYCHEST,SHOULDERS, TRAPS,CAL
VES
FRI
DAYARMS,ABS, CARDIO
SATURDAYCHESTORLEGS, CARDIO,ABS
SUNDAYREST

T R A IN T O
ATTACKTHEWEI
F
GHTS
AILURE
Ok… s oimagineyou’ reatthegym,wi t
hearphonesi n;you’rei
nt hez one… readyt o
hityournextset… andi nyourmi ndyouhavedet erminedagoalof8r eps.Aft
ert he
setof8repsthough, youac tual
lyaren’
tthatf
ati
guedandi fyouweret obec ompl et
ely
honestwithyoursel
f,youpr obabl yhad3- 4mor erepsi nyou.Sowhydi dyous topat
8?Thel astthr
eeorf ourr epsarewhatmakest hemus clegrow.Itc anbehar dandi t
canbepai nf
ulbutt hislevelofpainandpai ntolerancei swhatdividesthec hampi on
fr
om someoneel sewhoi snotandwi l
lnotbeac hampi on.That
’swhyIt rai
nt ofail
ure
everyset.

Fir
stthi
ngIdoasIentert
hegym i
sIatt
acktheweights
.Everypr
oblem i
spushedt
o
thebackofmyheadandmys ol
efocusi
soneachrep.Mostoftheti
me,whenIwork-
out,Idon’
tgoi
ntoasetwit
hanumberinmind.Absolut
efail
urei
smygoal .

TRAI
NINGPARTNER
Now thi
sisn’
tnecessar
il
yanec ess i
ty.Manypeoples eegr eatprogresstr
ainingalone
atahomegym.Per sonall
y,Itr
ainedatmyhomegym, al
one, forthefirst4yearsofmy
j
ourney.EvenasIconti
nuedt omakepr ogres
strai
ningalone, however,havingatrain-
i
ngpar t
nerhasreal
lyhelped.Bec auseeverysetinmywor koutistofail
ure,atrai
ning

4
2
part
nerisess
enti
alforsaf
ety.Itcanhel pyoustaymot i
vatedaswel l
.
 I
NTENSI
TY
SUPERSETS,
DROPSETS,
PYRAMI
DSETS,
ETC
Asyout
rai
n,yourl
evel
ofi
ntens
ityi
ncr
eas
esandt
hisi
swhatmakesf
orover
all
gr
owth.

Addingsuper
set
sands imil
armethodsi
sbyf
armyfavori
tes
tyl
eoft
rai
ning.I
t
al
lowsmet odrast
ical
lyincr
eas
emyvol umeoft
raini
ngbutinadecreased
amountofti
me.

43
SUPER
SETTI
NG
Stacki
ng two exer
cisest
ogetherwithno restbetweenthem.Ther eas
oning
goeslikethis
:youwantincreas
edvolumei nyourworkout,
inashor
teramount
oftime.I’
vefoundthebestwaytosupersetisbyworki
ngtwooppos i
ngmusc l
e
groups–l i
kewithbenchpressandbarbellr
ows .Thi
sstr
ategyt
argetsmusc
les
thatworkinoppositi
on.

CHEST&BACK(
PUSH&PULL)
Yougett
hei
dea.

44
 ANTAGONISTI
C
SUPERSET

DUMBBELLCURLS
WITHTRI
CEPPUSHDOWNS

45
SAMEMUSCLE
SUPERSET
STACKTWO EXERCI
SES
TOGETHERTHATWORKTHESAMEMUSCLEGROUP

AL
T.DUMBBELLCURLS SEATEDDUMBBELLCURLS

46
 COMPOUND
I
SOLATI
ON
SUPERSET
Thi
sisapre-exhaus
tionsuperset
.Fi
rst
:asetwi
thac ompoundexer
cis
e.Then,
i
mmedi at
elyfoll
owwi t
has etofani
solat
ionexer
cis
e.

BENCHPRESS
WITHDUMBBELLFL
YES

47
P Y
RAI
RA MI
SEANDL
D SE
OWERWEI
T
GHT
Pyramids etsar ewhenyouper f
orm as et,
thenr
wei
aiset
ghtbac
hewei ght,and t
k down. Ther ei
henl
sal
owert
wayst
he
he
SET1135LBS6REPS
sameamountofr epsf oreveryset(norest SET2185LBS6REPS
breaks)
.Myf avorit
ewayt oincorporatethi
s SET3225LBS6REPS
i
nto my t
135l
r aining i
bsand do 6 r
son s
eps,t
quats.I
‘l
ls
hen 185l
t
ar
bsf
tat
or6 SET4275LBS6REPS
reps,t
hen225l bsfor6, andatthetopoft he SET5225LBS6REPS
pyr
wor
amidI ’
lldo 275l
kmywaybac
bsf or6 r
kdown t
eps
he pyr
.Then I
amidt o
SET6185LBS6REPS
225lbsfor6, 185for6andatt hebot t
om of SET7135LBS6REPS
thepyrami ddot hefinal6r epsof135l bs.

CL
MUL
E
TI
A N IN G
PLEDROPSETS
THERACK
Thi
sprett
ymuchi sper
formi
ngmult
ipledropsetsunti
lyoucan’
tdoanot
herr
epwi
th
anyweight.
Thi
sisagreatwayt
ofinishoffyourworkoutwi
thahugepump.

I
’l
ldothisf
rom t
imetoti
mewi t
hdumbbel lshr
ugsfort
raps.Is
tar
twith100lbsanddo
5reps
,drop10lbsto90sanddoanother5reps,t
hen80sfor5,et
c.unti
lIgett
o40lbs.
ThenI’
llhol
deac hrepatthetopands queezefor5seconds.You’
llfeelamassi
ve
pump.

REMINDER:
DON’TSUPERSETSECONDARYMUSCLESBEFORE
PRIMARYMUSCLEGROUPS.DO NOTDO PUSHDOWNS
THEN BENCHPRESS.TRI
CEPFATI
GUEWILLLI
MITYOUR
BENCHPRESSWORK.IRECOMMENDBENCHPRESS
FI
RSTTHEN PUSHDOWNS

P U LS A T I
N
CONSTANTTENSI
ON
G REPS
Oneofmos tpopul artr
ainings t
ylesinbodybuil
dingispulsatingreps.Thisl
ittl
etri
ckis
onethetop at hl
etesdon’ ttalkabout .Bykeeping cons
tantt ensionont hemus cle
thr
oughoutthes et
,itwil
lresulti
nal argeramountofhypertrophy .
Pulsati
ngr epsall
ow
youtokeept hisconstanttensionbynotl ocki
ngoutonr eps .Somel i
ket oc al
lthese
hal
freps
,buti fdonec orrect
lyitwillopenupawhol enewl eveloftrai
ning.

4
8
 PUSH
&PULL
Oneofthemos
tbasi
cweightl
if
ti
ngspli
tsisc
all
edt
hepush/
pull
spl
it
.Pus
hisf
or
al
lpus
hingmovements
,whil
epullf
orallpul
li
ngmovement
s.

Pus
htar
get
sches
tandt
ri
ceps
,whi
lepul
lisbac
kandbi
ceps
.

Shoul
der
s/Ar
msar
eut
il
iz
edi
nbot
hpus
handpul
l.

DAYONEPUSHDAY
DAYTWO PULLDAY
DAYTHREELEGDAY
DAYFOURREST
REPEAT

49
RETRACTI
NG
SHOULDERBLADES
MIND-
MUSCLE
CONNECTI
ON PROPERFORM
Onemaj orobs t
acleIhaddur ingmyfir s
t One of t he c rucialel ement s of
years of t raining was a ver y poor properf ormi sthef oc usonr etr
act-
mi nd-mus cl
ec onnec ti
on. i
ngyours houl derbl ades.
Like mos tguys att he gym Iwoul d Thisisthebas isofmos tex erci
ses.
simpl ygo t hr ought hemot ionsdur ing Butwhati st hebes twayt odot his?
eac hwor kout. Right now, wher ever you ar e,
Moment um and s econdar y mus cl
es pretendyouhaveat ennisbal li
nthe
woul dbewor kedt ogett hewei ghtup.I topmi ddleofyourbac k.
didgai nmus c l
ebutnoti nt hec or
rect, Now,t rytos queezet hetenni sball
efficientway–t hatis,wi t
hpr operf orm. byr etr
ac t
ingyours houlderbl ades
Hadapr opert rai
ningf oundat ionbeen and keepi ng yourar mss t
raight.It
devel opedf rom thes tart
,Iwoul dhave mayt akes omet imet ogett hehang
hadamuc heas ierandf astertimebui l
d- ofit,butwi thpr ac
tic eyou’llmas ter
ingmus cle.Soher ei satipt hatmadea thi
smovement ,
realdi f
ferenc einmyt rai
ning. espec i
all
yi fyoupr ac t
ice.

*RETRACTINGYOURSHOULDERBLADESWI
LL
REALLYPAYOFFIN CURLI
NG,
PULLI
NGAND
PRESSI
NGMOTI ONS.
BARBELLCURLS CHESTFLI
ES BARBELLROWS

Shoul
der
srol
ledbac
k Retr
acts
houlderbl
adesand Bi
gchestandret
rac
tshoul
der
andel
bowsti
ght cr
eatea“bi
gc hest
”post
ure bl
adesatthet
opoftherep

50
 BI
CEP
GROWTH
10
1
WheneverI ’m atthegym, t
heonebodypar tIal
waysseepeoplet
rai
ninginc
or-
rect
lyisbiceps. They’
reeit
herrocki
ngbac kandf or
thusingmomentum toget
theweightup;us i
nghorri
blerangeofmotion;gri
ppingthebarwi
thavicegri
p;
orjustnotefficientlyt
arget
ingthebiceps
.

Her
ear
emyt
opt
ipsf
ort
rai
ningbi
ceps
:

KEEPSHOULDERSROLLEDBACK(
RETRACTED)
ANDELBOWSI NTI
GHT.
PI
CKALI
GHTERWEI
GHTTO I
NSUREPERFECTFORM
Attheendofeac hrep,loc
koutandf ull
yflexyourtri
ceps.Thi
swillhelpyou
engagetheful
lbi
cepmus cl
ebel
lybys queezi
ngthemuscleatt
helongestpoint
offlexi
on.Doa4s econdnegat
ive,flextri
ceps,t
hen1-secondconcentr
icrep,
andrepeatf
ortheful
lset
.

Onet hi
ngthathasworkedwellf
ormeisnotsqueezingthebarasIcurl
.Bynot
squeezi
ng,ittakesawayanyemphas ison t
hef orear
ms,whichthen pl
aces
great
erstr
essont hebi
ceps
.Tryhol
dingtheweightinyourfinger
ti
ps:you’l
lbe
abletoacti
vat
eyourbicepstoamuc hgreat
erextentbyusingamor erel
axed
gri
p.

Fordumbbel lcurl
s,atthetopofthecur
l,rotat
et hepi
nkysideofyourhands o
iti
shigherthenyourfles hythumbpart.
Thi swil
lall
ow youtogetful
lflexionof
yourbiceps,hit
ti
ngitatall
angles
.Att
het opoft hecur
l,hol
dtheweightinyour
pinky/
ring/
mi ddlefinger,bri
nginyourelbow,andatt hetopoftherepyour
pinkyshouldnowbeabovet humblevel
.

51
UPPER
CHEST
Thec ur
renttrendinworkingoutisthat
ever
yonewant stohavethatnice“pl
ate
body”lookingc hest
.Bestwayt obuild
theperfectchest
?Emphas isyourupper
chestonmos tchestworkouts.

This,inthelongr un,bui l
dsaper fectl
y
propor t
ioned chest
. Whatyoudo not
wantt ohappeni sthet otaloppos i
te–
thatdr eaded,droopyboob- li
ke chest.
I’
vef oundgr eatsuccessbyc onsi
stentl
y
star
tingmyc hestwor koutswithupper
chest.

I
ncl
ineexer
cis
est
obegi
n.

Typical
ly Is t
ar t withi ncl
ine barbell
benc h press.Tor eal
lyhelpt ar
gett he
upperc hest,try pr essi
ng the wei ght
fr
om yourc ollarbone. Thei dealhand
placements houl d be wide enough t o
makea90- degr eeangl eatt hebottom
ofther ep.AlthoughIr ecommends tart
-
i
ng yourc hestwor koutwithani nc
line
exercis
e,Idon’ trecommenddoi ngthis
everysinglet i
me.

Ac ooltrai
ning st
yleforupperchestthatI’
veincorporat
ed int
omyt r
aining
worksbypos i
ti
oningthebenchatas l
ighti
ncli
ne,hi
ttwos ets,r
aiset
henot ch
andhitanother2s et
s.Thenrai
sethenotchagainandhitanothertwosets,and
soful
lytargeti
ngthepec s.
ThisworksbestonaSmi t
hmac hineordumbbel l
s.

Pr
oportionandbal
anceareal
waysthemaint ar
getwhenst
rivi
ngforaest
heti
cs,
soatleastonceortwi
ceamont h(dependingonhow oftenyout r
ainchest
),
st
artwit
haflatbenc hordecl
ine.
Usual
lyI’
lldothi
sonceortwiceamont h.

52
 CAL
VES
TREATTHEM LI
KEBI
CEPS
Withinthebodybui ldingc ommuni t
y ,themos ts t
ubbor n
mus cl
egr oupt ogr owi scalves–wi thoutadoubt .Some
aregenet icallybles sedwi thgr eats hapedc alveswhi l
e
mos tar el eftwi t
hs ti
cks.Ifyou f alli nt
ot he bi rdl eg
category,don’ twor ry!
Eveni fyougenet i
callyhaves kinnyc alves,thatdoes n’t
meanyouc an’tbuildt hem toc olos salpropor tion.But ,
beforewedi vei nto mor et raining t i
ps ,Igot tagi vea
quickanat omyl esson.
Thet womai nmus clesint hec alfar et hegas trocnemi us
and the s oleus .Thes et wo mus clesc r
eatet he hear t
shaped s ymmet ry you’ re s t
riving f or. Ther e ar e
mac hinest hatt argetoneoft hes emus clesmor et han
theot her.Addi ti
onal l
y,thec alvesc anbebui ltthrough
specificus eoff ootpl acement .

Therearethr
eediffer
entmovement
syouc
andoatyour
feetanditworksl
ikethi
s:

YOUCAN RI
SEUPONYOURTOES
Thisi
scal
ledplant
ar-
flexi
on(ext
ensi
onoftheankl
e-pushi
ngoft
hef
oot
/toesi
nvol
ves
thegast
rocnemius
,sol
eus,pl
ant
ari
s,andt
ibi
ali
spost
eri
or)
.

YOUCAN PULLYOURTOESTOWARDTHEKNEES
Pul
li
ngyourt
oest
owar
dyourkneesi
scal
leddor
si-
flexi
on(
invol
vest
het
ibi
ali
sant
eri
-
or)
.

YOUCAN ROTATETHEBOTTOM OFYOURFOOTI

NWARD
Rotat
ingthebottom ofyourf
ootinwardi
sc al
ledi
nver
sion(
gas
troc
nemi
us,s
oleus
,
ti
bial
isant
eri
or,
tibi
ali
spost
eri
or,
andplant
ari
s).

Thebi ggestc onceptinbuildingbigcal

vesi stolit
erall
ypumpbl oodintot hem.T r
y
flexi ngyourc al
vesthroughouttheday.Al s odaily
,usingyourbodywei ght,perform
singlel egc al
frais
esformul ti
pleset
suntilfailur
e.Ifyoual sostr
etchfrequent l
yyou’ll
beamaz edt oseeyourc al
vesgr owi
nglit
er all
yinthefir stcoupledaysoft rainingli
ke
this.Dur i
ngbi ceptrai
ning,somepeopl ec ant akeanhourt owor koutthisones mall
mus cl
egr oup.So,whenyouhi tcal
ves
,trainings houldr oughlybe30- 45mi nutesa
sess i
on.Al waysper f
ormf ul
lrangeofmot ionwi t
habi gs t
ret
chatt hebot tom anda
goods queez eont op.

53
PRI
ORITY
TRAI
NING
Be100% honestwithyours
elf
.Isyourphys
iquebalanced?Doyouhaveany
weak l
inks
? Underdevel
oped muscles
? We al
lhave t hem,not
hing t
o be
as
hamedabout .
Itj
ustmeansyouneedt odosomethingaboutt
hem.

Whens t
ri
vingf oraest
het ic
s, t
hetopf ocusi
salwaysbal
anceands ymmetry.
It’
s
yourobl i
gationast hear t
isttocorr
ec tthes
eflawsi nyourmaster
piece.Thi
sis
wherepr i
oritytrai
ningc omesi nt
opl aybecauseyoumakeyourweakl inkyour
pri
orit
y.Ifc alvesareyours tr
uggli
ng mus clegroup,s
tar
tdoing them atthe
beginningofyourwor kouts oyouhitthem f
reshand100%.Ift
ri
cepsareaweak
point,
alwaysdot hem afterchest
.

Thekeyhereisi
ncreasi
ngyourf requency.Youshouldbehitt
ingyourunderde-
vel
opedmus cl
egroupsatl eastt
wiceaweek. Whenmyc hestwastheweakl i
nk
inmyphysi
que,Ist
artedhitti
ngitthr
eet i
mesaweek( Monday-chest
/ t
ri
;Thurs-
day-chest
/shoul
ders;Saturday-Ches t)andIsaw crazydevel
opment .Eat
ing
cor
rect
lyhelped t
remendous lybutt heincreased f
requencywast hekeyt o
bui
ldi
ngmyweakl i
nkintooneofmys t
rongestmusclegroups.

54
 DUMBBELL
FL
YES
Oneoft hefir
stthingsmydadt aughtmewhenIs t
art
edl
if
ti
ngwashow t
odo
properdumbbellflyes.Hetoldmet oimagi
neIhadabarr
elovermyc
hestand
totr
yandhugt hebarrel.
Isti
llusethi
sti
ptothi
sday.

Ot
herkeypoi
nts
:
GETAGOODSTRETCHATTHEBOTTOM
alwayss
queez et
hec hestthr
oughoutt
heenti
reset.
Stop8-12”apart(
atthetop)
tokeepc onst
anttensionont hemuscl
e.Thi
siswherethepumpi ng/puls
ating
movementc omesi ntoplay.Youwanttokeept heshoul
dersretr
actedwitha
bigchestbutwit
houtlosingthenat
uralar
chinthelowerback.

Anothermet
hodt hatworks-att
hetophal
fofthemovementbegi
nt ostr
aight-
enyourarms,then,asyoulowerbendtheelbowstogetafulls
tretc
hi nt he
ches
tandrotat
eyourhandsal it
tl
eawayfr
om youf
oranevendeepers t
retch.

55
HIGH
I
NTENSITY
I
NTERVAL
TRAI
NING
HI
IT
Myper
sonalf
avor
it
ecar
diomet
hodandt
henumberonewayt
obur
nfati
sHI
IT.

Thereasonthi
smethodissopopulari
sbecauseeachsess
ionisshor
tandeff
ec-
ti
ve.Thetimeneededisonly10-
15mi nut
esyett
hisispl
entyofenoughti
met o
getresul
tswhendoingaHIITses
sion.

Basicall
yHI I
Tisafor
m ofcardiotokeepyourhear tr atejumpi
ng.Youburnmore
f
att hiswayc omparedt otradit
ional
,s t
eadycardio.Ther eareavari
etyofHII
T
workout sbutmyper sonalfavori
teisonat r
eadmi ll(oronanopent rac
k).
Ona
tr
eadmi ll
,forexample,st
artoffon3. 5mph,thepac eforabri
skwalk.Aft
er30
seconds ,bumpitupt o10mph.Runf or30seconds .Dr opdownto3.5mphand
walks wiftl
yagain,repeat. Yourses s
iononlyneedst olas
tforabout10-15
minutes.

Car
dioc
anbeper f
ormedinsomanydi
ff
erentwaysyouar
en’
trequi
redt
odoi
t
i
nonepart
icul
ars
tyle.
Getcr
eat
ive!

56
 ABS
BeforeIgoanyf urt
heront hi
stopic,Imus tst
ressthemos ti
mpor t
antthing
regardi
ngabs. I
falayeroff
atcoversan8pac k,that8pac kwil
lnevershow.I t’
s
hiddenbeneathal ayeroff
at!Nomat terhow manyc runchesyoudo, t
hel ayer
offatwil
lbethereunlessyouloweryourbodyf at.Jus
tremember :thetruekey
toabsisyourlevelofbodyfat.Thereisevenanol dsaying:
“
ABSAREMADEI
NTHEKI
TCHEN.
”
Whenitcomest obodybui
ldi
ng,c
onstantt
ensi
oni
salwayst
hesolef
ocusof
yourwor
kout.Nowastedmovement.Thesamepri
nci
plemustbeappl
iedto
yourabworkoutsaswell
.Usi
ngmoment um i
soneofthebi
ggestpr
oblems
whenpeopl
et r
ainabs
.

Youc anhitabseverydayifyouwant,butI
recommend3t i
mesaweek.Atypi
cal
abr outi
nef ormeus esallbodyweightmovementsinac ir
cui
tbas
edtr
aini
ng
st
yle.Myper sonalabrouti
neisi
nthewor kouts
ect
ionofthi
sbook.

57
PL
YO
METRI
Pri
CS
ormyc ompetit
ivebodybui l
dingdays
,
myl i
fewasdevot edtosports.Footbal
l
pract
icest
art
eddur i
ngthes ummer ,wel
l
beforethe season st
arted. Ial ways
l
ooked forwar
dt owhenwewoul drun
our for
ty-
yard dashes att he end of
summer .

Idi d al otofs peed t rai

ning i
n my
backyard and atlocaltrackssoitwas
finallytime t o see how muc ht hat
tr
aining had paid off
. Iwas17 t he
summerbef orethe star
tofmys enior
year,andrana4. 52fortyyarddashata
combi neinWas hi
ngton,mybes tti
me.

Whathel ped themosttos havedown

mytimet othatofanNFLrunningback?
Pl
yomet r
ics (wit
h some hel p f
rom
geneti
cs)
.Thes eexer
cis
eswer eahuge
gamec hanger.

L
etmeexpl
ain.
Plyometric
simprover eact
ivest r
ength.Uti
li
zi
ngt hes t
rengthshort
eningcyc l
e
(SSC)plyomet r
icscreate maxi mum powerout put.They are based on the
princ
iplethattheSSC c anc reatemuc hmor epowert hananor malmus c l
e
contrac
tionbecause,foras hortper i
odofti
me,t hemus clesareabletostore
tensi
onf r
om thestr
etch.Thisc ausesthemuscl
etor eactli
kearubberband.

Toachievethegr
eates
tforce,thestr
etchisperfor
medasfastasposs
ible.
Wi t
h
pract
ice,pl
yometr
icsi
ncreasethenumberoff ast
-t
wit
chmusclefiberswit
hina
cert
ainmusc l
egr
oup(butnot e-theeff
ectsarenotimmediat
e).Her
eares ome
eff
ecti
veplyomet
ricexer
cisesthatwil
limproveyourspor
tsperf
ormance.

58
 SQUATJUMPS:STANDWI
THYOURFEETSHOULDER
WIDTHAPART
.SQUATDOWNANDJ UMPASHIGHAS
POSSI
BLE.
UPONLANDING,SQUATANDIMMEDI
ATELY
JUMPUPAGAIN.
LATERALJUMPS:STANDNEXTTO ANOBJECTTHATYOU
CANJ UMPOVER( LI
KEACONE).
JUMPSIDEWAYSTO THE
OPPOSITESI
DEOFTHECONE. UPONLANDI NG,
IMMEDIATEL
YJUMPTO THEOTHERSIDE.
REMEMBERTO MAKETHEJ UMPSASQUICKLYASPOSSIBLE
POWERSKI
PPI
NG:PERFORM AREGULARSKI
P,BUTJ
UMP
ANDLI
FTYOURKNEEASHIGHASYOUCAN. EXPLODEUP
.
SPRI
NTS:NO MORETHAN100M (
PREFERABL
Y10-
20M)
.
TUCKJUMPS:STANDWITHYOURFEETSHOULDERWIDTH
APART.EXPL
ODEANDJ UMPASHI GHASYOUCAN.ASYOU
RI
SE,PULLYOURKNEESINTO YOURCHEST
.ASSOONAS
YOURFEETTOUCHTHEGROUND, JUMPAGAI
NTO
PERFORM ANOTHERTUCKJUMP .
BOXJ UMPS:STANDI NFRONTOFABOX. JUMPONTO THE
BOXANDI MMEDIATELYBACKDOWNTO THESAME
STARTINGPOSITI
ON. KEEPLEGSSTRAIGHT.I
MMEDIATELY
REPEAT.PERFORM THEJUMPSASQUI CKLYASPOSSIBLE
ANDI NCREASETHEHEI GHTOFTHEBOXASSTRENGTH
I
NCREASES.
(
TRYTO FI
NDABOXTHAT’
SATLEAST18”OFFTHE
GROUNDTO START)

59
FUNCTIONAL
STRENGTH
Asyoubui ldyouraes theti
cphys i
queiti sequall
yimportanttodevelopyour
athl
eticabili
ty.
Onet hingthathasalwaysmadez erosens
et omei swhens ome-
onebui l
dsamons tr
ous lymuscularbodybutc an’tevenrun60met er
swi thout
gassingout .
Ordoanyt hi
ngathleti
cforthatmatt
er.Suret
heyl ookaest
heticand
i
mpr es si
ve,butwhat’sthepointofhavinganaes thet
icphysiqueifyoucan’tdo
anythingwi t
hit?I
t’
slikebeingtrappedinas hell
.Somebodybui l
dersc
an’teven
ti
ethei rshoesproperly.

FORME,ITAL
WAYSCOMESDOWNTO BEI NG
FUNCTI
ONALLYFI
TASWELLASAESTHETI
C
Withplyomet ri
cs,s por
ts,cal
ist
henics,
stret
ching,cardio,etc
. etc.etc–Eachwil
l
i
mpr oveyourf unctionalst
rength.Nomat erwhatthec irc
ums tancei s,
younever
wanttobeone- dimens i
onal.Lookatt hebi ggerpictureinl if
eanddon’ tbe
af
raidtot r
ynew t hings.I
fyouevergetc hal
lengedt oaphys ic
alf eat
,oryou’
re
j
ustplayingf ootballwithyourf r
iends,youwantt obei ns hapeandr eadyto
perf
orm. Thiswon’ tonlyi
mpr oveyourathleti
cabili
ty,butitwillal
s omakeyoua
heal
thierindivi
dualandi mpr oveyourlongevi t
y.

“THELITTLETHINGSMAKETHEBI
GGEST
DIFFERENCE.”
60
 BEGI
NNER
WORKOUTROUTI
NE
WEEKS1,
3,5,
ETC

MONDAYCHESTCAL
VESHI
IT

I
NCLINE
BENCH
3SETS
10REPS
8REPS
DROPSET6
FAI
LURE

I
NCLINE
FL
Y’S
3SETS
12REPS
12REPS
10REPS

61
*SI
NGLESETEXERCI
SE

DUMBBELLFLATBENCH3SETSOF10,8,6

DI
PS3SETSTO FAI
LURE

62
 *SI
NGLESETEXERCI
SE

PUSHUPS3SETSTO FAI
LURE

STANDI
NGCALFRAI
SES3SETSOF15

*HI
IT
63
TUESDAY
BACK&ABS
DEADLI
FTS4SETSOF15,10,8,6

BENTOVERROWS3SETSOF12,10,8

64
 *SI
NGLESETEXERCI
SE

WI
DEGRI
PPULLUPSTO FRONT3SETSTO FAI
LURE

MACHI
NEROWS3SETSOF12,10,8

*PERFORM SI
XPACKATTACK
65
WEDNESDAY
LEGS
SQUATS3SETSOF15,12,10

LEGPRESS3SETSOF12,10,8

66
 *SI
NGLESETEXERCI
SE

WEI
GHTEDLUNGES3SETSOF20STEPS

STI
FFLEGGEDDEADLI
FTS3SETSOF12-15

67
*SUPERSETEXERCI
SES

QUADEXTENSI
ONS3SETSOF12-15

HAMSTRI
NGCURLS3SETSOF12-15

68
 THURSDAY
SHOULDERS&ABS
*SI
NGLESETEXERCI
SE

DUMBBELLSHOULDERPRESS4SETSOF15,12,10,8

69
*SUPERSETEXERCI
SES

SI
DELATERALRAI
SES3SETSOF12,10,8

AL
T.FRONTRAI
SES3SETSOF12,10,8

70
 *SI
NGLESETEXERCI
SE

BENTOVERLATERALRAI
SES3SETSOF8-10

DUMBBELLSHRUGS3SETSOF15

71 *PERFORM SI
XPACKATTACK
FRI
DAY
ARMS,
CAL
VES,
HII
T
*SUPERSETEXERCI
SES
BARBELLCURLS3SETSOF10,8,8

SKULLCRUSHERS3SETSOF10,8,8

72
 *SUPERSETEXERCI
SES

I
NCLI
NECURLS3SETSOF8-10

KI
CKBACKS3SETSOF10-12

73
*SUPERSETEXERCI
SES

CONCENTRATI
ON CURLS3SETSOF8-10

ONEARM EXTENSI
ONS3SETSOF10-12

74
 *SI
NGLESETEXERCI
SE

STANDI
NGCALFRAI
SES3SETSOF15

*HI
IT

SATURDAY&SUNDAY
RESTDAY
75
BEGI
NNER
WORKOUTROUTI
NE
WEEKS2,
4,6,
ETC
MONDAYCHESTCAL
VESHI
IT
*SI
NGLESETEXERCI
SE

BARBELL
FLATBENCH
3SETS
10REPS
8REPS
DROPSET6
FAI
LURE

I
NCLINE
BENCH
3SETS
10REPS
8REPS
6REPS

76
 *SI
NGLESETEXERCI
SE

MACHI
NEFL
Y’S3SETSTO FAI
LURE

PUSHUPS3SETSTO FAI
LURE

77
*SI
NGLESETEXERCI
SE

SEATEDCALFRAI
SES3SETSTO FAI
LURE

*HI
IT

78
 TUESDAY
BACK&ABS
*SI
NGLESETEXERCI
SE
DEADLI
FTS4SETSOF15,10,8,6

LATPULL
-DOWNS3SETSOF12,10,8

79
*SI
NGLESETEXERCI
SE

CHAI
N SAWS3SETSOF12,10,8

STRAI
GHTARM LATPULLDOWNS3SETSOF12-15

80
 WEDNESDAY
LEGS
*SI
NGLESETEXERCI
SE

DUMBBELLORBARBELLSQUATS3SETSOF15,10,8

81
*SI
NGLESETEXERCI
SE

WEI
GHTEDLUNGES3SETSOF20STEPS

STI
FFLEGGEDDEADLI
FTS3SETSOF12-15

82
 *SUPERSETEXERCI
SES

QUADEXTENSI
ONS3SETSOF12-15

HAMSTRI
NGCURLS3SETSOF12-15

83
THURSDAY
SHOULDERS&ABS
ARNOLDPRESS4SETSOF15,12,10,8

84
 *SI
NGLESETEXERCI
SE

UPRI
GHTROWS3SETSOF10-12

BENTOVERLATERALRAI
SE3SETSOF8-10

85
*SUPERSETEXERCI
SES

SI
DELATERALRAI
SES3SETSOF8-12

AL
T.FRONTRAI
SES3SETSOF8-12

86
 *SI
NGLESETEXERCI
SE

BARBELLSHRUGS3SETSTO FAI
LURE

*PERFORM SI
XPACKATTACK

87
FRI
DAY
ARMS,CAL
VES,
HII
T
*SUPERSETEXERCI
SES
21’
S3SETSOF21

PUSHDOWNS3SETSOF15,12,10

88
 *SUPERSETEXERCI
SES

STANDI
NGAL
T.CURLS3SETSOF8-10

KI
CKBACKS3SETSOF10-12

89
*SUPERSETEXERCI
SES

CONCENTRATI
ON CURLS3SETSOF8-10

ONEARM EXTENSI
ONS3SETSOF10-12

90
 STANDI
NGCALFRAI
SES3SETSOF15

*HI
IT

SATURDAY&SUNDAY
RESTDAY

91
ADVANCED
WORKOUTROUTI
NE
WEEKS1,
3,5,
ETC
MONDAYCHEST,BACK,CAL
VES

DEADLI
FTS4SETSOF15,10,8,6

I
NCLINE
BENCH

I
NCLINE
FL
Y’S

92
 *SUPERSETEXERCI
SES
I
NCLINEDBBENCH4SETSOF10,8,8,DROPSET6
THEN FAI
LURE

WI
DEGRI
PPULLUPS4SETSOF12-15

93
*SUPERSETEXERCI
SES
FLATBBBENCH4SETSOF12,10,10,DROPSET8
THEN FAI
LURE

BENTOVERROWS4SETSOF12,10,8,8

94
 *SUPERSETEXERCI
SES

DUMBBELLFLATBENCHFL
YES4SETSOF10,8,8,8

CLOSEGRI
PLATPULLDOWNS4SETSOF15,12,10,8
(
DROPSET)

95
*SI
NGLESETEXERCI
SE

WEI
GHTEDDI
PS4SETSOF12,10,8,8

PUSHUPS4SETSTO FAI
LURE

96
 *SI
NGLESETEXERCI
SE

STANDI
NGCALFRAI
SES4SETSOF15

SEATEDCALFRAI
SES4SETSOF15

97
TUESDAY
LEGS&ABS
*SI
NGLESETEXERCI
SE
SQUATS5SETSOF15,10,8,6,4

LEGPRESS4SETSOF12,10,8,8

98
 *SI
NGLESETEXERCI
SE

DEADLEGLUNGES4SETSOF40YARDS

99
*SUPERSETEXERCI
SES

QUADEXTENSI
ONS4SETSOF12-15

HAMSTRI
NGCURLS4SETSOF12-15

*PERFORM SI
XPACKATTACK
100
 WEDNESDAY
SHOULDERS&ARMS
*SI
NGLESETEXERCI
SE

STANDI
NG/MI
LITARYPRESS4SETSOF12,10,8,6

1
01
*SUPERSETEXERCI
SES

ARNOLDPRESS4SETSOF8-12

UPRI
GHTROWS4SETSOF8-10

102
 *SUPERSETEXERCI
SES

LATERALRAI
SES4SETSOF8-12

BENTOVERLATERALRAI
SES4SETSOF8-10

103
*SUPERSETEXERCI
SES

BARBELLCURLS4SETSOF12,10,8,DROPSET8,8

I
NCLINEORREGULARBENCHSKULLCRUSHERS
4SETSOF12,10,8,8,DROPSETTO FAI
LURE

104
 *SUPERSETEXERCI
SES

I
NCLI
NECURLS4SETSOF8-10

ROPEPUSHDOWNS4SETSOF10-12

105
*SUPERSETEXERCI
SES

PREACHERCURLS4SETSOF8-10

KI
CKBACKS4SETSOF8-12

106
 *SUPERSETEXERCI
SES

CONCENTRATI
ON CURLS4SETSOF8-10

ONEARM EXTENSI
ON 4SETSOF10-12

107
*SI
NGLESETEXERCI
SE

STANDI
NGCALFRAI
SES4SETSOF15

SEATEDCALFRAI
SES4SETSOF15

108
 THURSDAY
CHEST,
ABS,CARDI
O
*SUPERSETEXERCI
SES
I
NCLI
NEDBBENCH4SETSOF10,8,8,6

I
NCLI
NEBENCHFL
YES4SETSOF10-12

109
*SUPERSETEXERCI
SES

FLATDBBENCH4SETSOF10,8,8,6

FLATBENCHFL
Y’S4SETSOF10-12

110
 *SI
NGLESETEXERCI
SE

CABLEFL
Y’S4SETSOF8-10

PULL
OVERS4SETSOFFAI
LURE

111
FRIDAY
LEGS
SQUATS5SETSOF10,8,8,6,4

1
12
 *SUPERSETEXERCI
SES

LEGPRESS4SETSOF12,10,8,8

QUADEXTENSI
ONS4SETSOF12-15

113
*SI
NGLESETEXERCI
SE

DEADLEGLUNGES4SETSOF40YARDS

114
 *SUPERSETEXERCI
SES

STI
FFLEGGEDDEADLI
FTS4SETSOF12-15

HAMSTRI
NGCURLS4SETSOF12-15

115
SATURDAY
SHOULDERS,
ARMS,
CAL
VES
*SUPERSETEXERCI
SES
DBSHOULDERPRESS4SETSOF12,10,8,6

LATERALRAI
SES4SETSOF12,10,8,8

116
 *SUPERSETEXERCI
SES

UPRI
GHTROWS4SETSOF8-12

BENTOVERLATERALS4SETSOF12

117
*SUPERSETEXERCI
SES

BARBELLCURLS4SETSOF12,10,8,DROPSET8,8

FLATBENCHSKULLCRUSHERS4SETSOF12,10,8
DROPSET8,8

118
 *SUPERSETEXERCI
SES

PREACHERCURLS4SETSOF8-10

ROPEPUSHDOWNS4SETSOF12-15

119
*SUPERSETEXERCI
SES

AL
T.CURLS4SETSOF8-10

DECLI
NEALT.DBEXTENSIONS4SETSOF8-10DROP
SETEACHSETWITHALT.EXT.
TWISTSTO FAI
LURE

120
 *SUPERSETEXERCI
SES

CONCENTRATI
ON CURLS4SETSOF8-10

ONEARM EXTENSI
ONS4SETSOF10-12

121
*SI
NGLESETEXERCI
SE

STANDI
NGCALFRAI
SES4SETSOF15

SEATEDCALFRAI
SES4SETSOF15

122
 SUNDAY
RESTDAY

123
ADVANCED
WORKOUTROUTI
NE
WEEKS2,
4,6,
ETC
MONDAYCHEST,BACK,CAL
VES

*SI
NGLESETEXERCI
SE

DEADLI
FTS4SETSOF15,10,8,6

I
NCLINE
BENCH

I
NCLINE
FL
Y’S

124
 *SUPERSETEXERCI
SE
I
NCLINEDBBENCH4SETSOF10,8,8,DROPSET6
THEN FAI
LURE

BENTOVERROWS4SETSOF12,10,8,8DROPSET
EACHSETTO FAI
LURE

125
*SUPERSETEXERCI
SE
FLATBBBENCH4SETSOF12,10,8,DROPSET6
THEN FAI
LURE

WIDEGRI
PLATPULL-
DOWNS4SETSOF12,10,8,8
DROPSETEACHSETTO FAI
LURE

126
 *SUPERSETEXERCI
SE

CABLEFL
Y’S4SETSOF8-12

MACHI NEROWS4SETSOF10,8,6,4BOTHARMS
THEN SUPERSETSI
NGLEARM 8-12

127
*SI
NGLESETEXERCI
SE

PULL
OVERS5SETSOF15

BARBELLSHRUGS5SETSOF15,12,10,8,6
DROPSETEACHSETTO FAI
LURE

128
 *SI
NGLESETEXERCI
SES

LEGPRESSCALFRAI
SES5SETSOF15,12,10,8,6

SEATEDCALFRAI
SES4SETSOF12-15

129
TUESDAY
LEGS&ABS
*SI
NGLESETEXERCI
SE
SQUATS5SETSOF15,10,8,6,4

FRONTSQUATS4SETSOF12,10,8,8

130
 *SI
NGLESETEXERCI
SE

STI
FFLEGGEDDEADLI
FTS4SETSOF8-12

131
*SUPERSETEXERCI
SES

QUADEXTENSI
ONS4SETSOF12-15

HAMSTRI
NGCURLS4SETSOF12-15

*PERFORM SI
XPACKATTACK
132
 WEDNESDAY
SHOULDERS,
ARMS
*SUPERSETEXERCI
SES
DBSHOULDERPRESS4SETSOF12,10,8,6

LATERALRAI
SES4SETSOF8-12

133
*SUPERSETEXERCI
SES

FRONTDEL
TRAI
SES4SETSOF8-12

REARDEL
TLATERALRAI
SES4SETSOF8-10

134
 *SI
NGLESETEXERCI
SE

FACEPULLS4SETSOF12-15DROPSETEACHSET

135
*SUPERSETEXERCI
SES

AL
T.DBCURLS4SETSOF12,10,8,8

ROPEPUSHDOWNS4SETSOF12,10,8,8
DROPSETEACHSET

136
 *SUPERSETEXERCI
SES
HAMMERCURLS4SETSOF10,8,8,6DROPSET
EACHSET TO FAI
LURE

OVER-
HEADROPEEXTENSI
ONS4SETSOF12-15

137
*SUPERSETEXERCI
SES

CONCENTRATI
ON CURLS4SETSOF8-12

ONEARM EXTENSI
ONS4SETSOF10-12

138
 THURSDAY
RESTDAY

139
FRI
DAY
CHEST
,BACK,
CAL
VES
*SUPERSETEXERCI
SE
FLATBARBELLBENCH5SETSOF5

PULL
-UPS5SETSTO FAI
LURE

140
 *SUPERSETEXERCI
SES
I
NCLI
NEBARBELLBENCH4SETSOF12,10,10
DROPSET8THEN FAI
LURE

BENTOVERROWS4SETSOF12,10,8,8

141
*SUPERSETEXERCI
SES

DUMBELLFLATBENCHFL
Y’S4SETSOF10,8,8,8

CABLEROWS4SETSOF12,10,8,8

142
 *SI
NGLESETEXERCI
SE

BARBELLSHRUGS4SETSOF8-12

DUMBBELLSHRUGS4SETSOF12,10,8,8

143
SATURDAY
LEGS
SQUATS5SETSOF15,12,10,8,6
*BONUSSET*PYRAMI
DSET

1
44
 *SUPERSETEXERCI
SES

LEGPRESS4SETSOF12,10,8,8

QUADEXTENSI
ONS4SETSOF12-15

145
*SUPERSETEXERCI
SES

HAMSTRI
NGCURLS4SETSOF12-15

STI
FFLEGGEDDEADLI
FTS4SETSOF12-15

146
 SUNDAY
RESTDAY

147
 SIXPACK
I
’
ATTACK
M ABOUTTO SHOW MYPERSONALABWORKOUT
ROUTINETHATIPERFORM EVERYOTHERDAY
NO RESTBETWEEN EXERCI
SES,FI
NISHSTRONG!

148
 SETONE
HANGI
NGSTRAI
GHTLEGRAISESWI
THTWI
ST15REPS
HANGI
NGKNEETUCKS25REPS

WEI
GHTEDRUSSI
ANTWI
STSDECLI
NEBENCH10REPS
*I
NTHEUPRIGHTTWI STI
NGPOSITION,PERFORM 4TWISTS
(LEFT,RI
GHT,LEFT,RI
GHT,DOWN ,UP,REPEAT)

149
ABROLLERON KNEE’
S15REPS

VUPS15REPS

EXERCI
SEBALLROLLER15REPS

SEATEDLEGTUCKS15REPS

SEATEDBARBELLTWI
STS25TWI
STSEACHSI
DE

CRI
SSCROSSCRUNCH30REPS

HANGI
NGSTRAI
GHT/BENTLEGRAI
SES10REPS

30SECONDREST
THENPERFORM SET2
150
 SETTWO
HANGI
NGSTRAI
GHTLEGRAISESWI
THTWI
ST15REPS
HANGI
NGKNEETUCKS25REPS

WEI
GHTEDRUSSI
ANTWI
STSDECLI
NEBENCH10REPS
*I
NTHEUPRIGHTTWI STI
NGPOSITION,PERFORM 4TWISTS
(LEFT,RI
GHT,LEFT,RI
GHT,DOWN ,UP,REPEAT)

151
ABROLLERON KNEE’
S15REPS

VUPS15REPS

EXERCI
SEBALLROLLER15REPS

SEATEDLEGTUCKS15REPS

SEATEDBARBELLTWI
STS25TWI
STSEACHSI
DE

CRI
SSCROSSCRUNCH30REPS

HANGI
NGSTRAI
GHT/BENTLEGRAI
SES10REPS

152
 SUPPLEMENTS
Ok-Iknowwhatyou’
ret
hinki
ng-J
effi
saboutt
osel
lout
.Oratl
eas
ttr
yands
ell
somet
hing.

Youknewt
hemomentwasc
omi
ng.

No worr
ies,I’
m notgoing t
otryand pus
hs uppl
ement sdownyourthroats
.
Per
sonal
ly,Idothi
nksuppl
ementshel
pbutshouldneverberel
iedon.
I’
m going
tobetal
kingaboutthebasi
csher
e:

PROTEIN,FATBURNERS,
VITAMI
NS, CREATI
NE
BCAA’S(BRANCHCHAINAMI NO ACIDS)
,PREWORKOUT
PRODUCTS, ETC.

153
PROTEI
N
POWDER
Donotr el
yonpr ot
einpowder.Ialwayshearpeopl
es aytheydr i
nkmul
ti
ple
shakesaday.Bac
kinhighschoolmyf ri
endMikewouldliteral
lydri
nk5mass
gainers
hakesaday,andhewasn’tevenworki
ngoutregularl
y.

Protei
npowderisnotasubst
it
utef
orfood.Neverhasbeen,
neverwi l
lbe.I
fyou
wanttomaker ealpr
ogr
essyouneedtor el
yonwholefoods.Prot
einpowderis
benefic i
ali
fusedwithaproperdi
et.Irecommendnomor ethen2s coops(1
shake)aday.

154
 CREATI
NE
Creatinehasbeenahuget opicint he The levelofcreati
ne phos phatei n
bodybui ldi
ngwor ldt hepas t10year s yourmus clesi
ncreases,result
ing in
and bec ause it has bec ome s o mor eenergyduring yourwor kout s
.
contr
over si
al,it’
sdefini telymade a Youc andomor erepswi ththes ame
namef orits
elf.Primaril
yc reat i
nei s, weight.Youwil
lbes t
rongerandt hus
andal wayshasbeen,anat uralc om- beingablet ol
if
theavierwei ghtsfor
ponentofmus cl
e.Meatandfis har e the same numberofr eps.You wi l
l
the r i
chest nat ural s our ces of feelamor esol
idpumpi nyourmus -
creat
ine,whi chwec onsumedi rectl
y clesduri
ngyourwor kout.
viadietaryconsumpt ion.
You wil
lexperi
encei nc
reased j
oint
THEMAI NBENEFI
CIAL st
abil
it
yduringtr
aini
ng,loweri
ngthe
ri
skofinj
uri
es.
EFFECTSOFCREATINE
SUPPLEMENTSARE Although these 5 benefici
aleffects
maybef ac
tual
lytrue,i
nmyexper i
-
Yourmuscleswil
labsor
bextr
awater
, enc e wit
ht aki
ng creat
ine Ihaven’t
which makes t hem bigger and reallyseenanyevidenceornot icea-
harder
,andyouc anexper
ienceasa bleef f
ectthatithasactual
lyhelped
res
ultanincreas
einbodyweightup speed up mus cl
e gr owth. Or
to3%. i
nc reasedmys tr
ength.

155
BCAA’
S MUL
TIVI
TAMI
NS
Branc hc hainami no aci
ds( BCAAs )ar e One ofmy f avori
tes upplements
usefulf orgaini
ngmus cleandIbel i
eve and oneIt akeever ymor ni
ng i
sa
espec iall
y hel pful for mai ntai
ning mul t
ivit
ami n.Ifyouar en’tget
ti
ng
mus cle mas swhile on ac alori
e-defic i
t allofyourvitaminsinthroughfood,
di
et. They'reparti
cularl
yusefulforbody- thisi
sas ui
tableoption.
buil
di ng c ompetitors who t ake their
physiques t o extremelylow body f Take yourvi
at t
ami n ofc hoice first
l
evelsvi alowc arbdiets thing int hemor ning wi thmeal1.
The pur pose ofmul tivitamins is
Thissupplementcan be taken bef e, i
or mpr oving your heal th,l ongevit
y
duri
ng,afteryourworkoutort hrough- and o veral
l body w ellness so i
t’s
outthe day.Depending on the BCAA bes ttogowi t
hanor ganicpr oduct.
productyou buy,it
srecommended t o V i
tami ns improve y our sk i
n, hai
r,
consumeintra-
workout
. ener gy levels,ful
lbody f uncti
on
andmuc h,muc hmor e.Thi sisone
PREWORKOUT suppl ementIc ompl etelystandby .

I
t
fgoodol
o kick-st
df
ar
ashi onc
t your wor
of
feei s
kout
n’tenough
,you c an
FI
SHOI
LPI
LLS
alwayst akeas tepupandus epre-wor k-
outs upplement s.Defini telyanupgr ade Fi
shoili
saf or
m offatt
yacidthatis
from cof f
ee,itwi llgiveyouoneoft he deri
vedfrom t
heti
ssuesofoil
yfis h.
bes tener gy fill
ed wor kouts/pumpsof I
tcontai
nsomega-3f at
tyac
ids(EPA
yourl i
fe. &DHA) .
PersonallyIus uallyjusts t
ickwi t
hbl ac k
coffeeors omet ypeoft eawi t
hc af
feine Ther e ar e countl
es s benefit si n
inittogetmywor koutgoi ng. taking fis h oi
lpil
ls:good f oryour
skin/hai
r ;boneheal th;lowersyour
blood pr essur
e and c holesterol
;
I
FYOUWANTAN EXTRA and r educ es your r is
k of hear t
BOOST OFENERGYBY disease. Omega- 3fattyacidsfunda-
ment all
y s upport your over al
l
ALLMEANS,TAKEPRE heal t
h and wel l
-being.I fyou’rea
WORKOUT.THECHOICE bodybui lderoragr andmot her,t
his
I
SYOURS i
s one s upplement you s hould
alwayst ake.

156
 VI
TAMI
N D-
3
Bett
erknownast hesunshinevi
tamin,vi
tami
nD- 3isproducedbytheskinvia
sunl
ight.I
fyouareoutinthesunforhoursaday,thi
ssupplementi
sn’
tforyou.
Butifyou’r
esit
uatedupint heNetherl
andswit
hmi nimum sunexposure,you
mightwanttolookint
ovitaminD-3supplement
ati
on.

Goodf orbonehealt
hbyr educi
ngos teopor
osi
s(fr
agi
lebones
)andr educ
ing
yourri
skofcar
diovascul
ardi
sease,Vi
taminD-3als
ohelpsboostyouri
mmune
support
.

ONEOFTHEMAJ
ORBENEFI
TSI
SDNAREPAI
R
Vit
aminD-3hasani mportantr
oleinmanyas pectsofhumanhealt
h,from bone
fr
actur
estoprostat
ec anc
er,cardi
ovas
culardisease,neur
omuscul
arpr obl
ems,
anddiabet
es.Thisisonedrugthatwil
lhelpkeepyouyoung,aswel lasreduce
yourri
skofcancer.
Thisvi
taminisanobrainer.

WATERRETENTI
ON PI
LLS
Waterret
enti
onpil
lsareveryc ommoni nthebodybuil
dingand‘fitness
’scene.
Theyhelpreduceexcesswat erretenti
onunderneaththeski
nt ogiveyoua
l
eanerlook.Coolt
hingaboutt hisproducti
smos ti
ngredi
ents(dependingon
thesuppl
ement)ar
eallnatural
, or
ganicingr
edi
ents.

Thi
ssuppl
ementwor ksquickl
yandsaf
elytohel
pflus hexces
swaterf
rom under
yours
kin.Besuretorepleni
shel
ect
rol
ytestopreventcr
ampingandkeepyour
muscl
esstrongandfull
.

REMEMBERTHI
SSUPPLEMENTSHOULDN’
TBE
DEPENDEDON
Ther eareloadsoffoodsandteasthatarenaturaldiur
etic
saswell.Inanycas e,
neverus eas upplementbefor
eac ompet i
ti
on/shootifyoudon’tknow how i t
willaff
ec tyou.Whatisthewor s
tthingthatcanhappenwhenpr eppi ng? You
lookgr eataweekbef or
eyourshow, thenyoudos omel astmi
nut
ec hangesand
youac tuall
ys abot
ageyours
elf.Youendupl ookingyourworsti
ns t
eadofyour
bes tont hedaywheni tmat
tersmos t.Diur
eti
csshouldbeus edasicingont he
cake.

157
FATBURNERS
Theses upplement s are probably
themos tcommoni nt heindustry
.I
doadmi t-ifyouusether ightprod-
uctitwi l
lhel p gi
ve you a s li
ght
edgeoveryourc ompet it
ion.There
arecur
rentlythreedif
ferenttypesof
fatbur
ners:

THERMOGENIC
MEALSUPPRESSANT
DOPAMINE
Thermogenicfatburnersarehands
down numberone. The t hermo-
genicpil
lsraiseyourinter
nalcore
temperatur
e, which makes your
bodybur nf at
.Thisisthe onl
yfat
burnerthatwillact
uall
ymakeyou
burnfat
.

MEALSUPPRESSANTSARE
EXACTLYWHATTHEYSAY
SUBSI
DESYOURHUNGER
Some pr oduc ts have dopami ne
enhancers,whi ch make you f eel
goodevent houghyou’ r
ei nac alo-
ri
edefic i
t.Theseproduc t
sareus ual-
ly meals uppressants.Like wat er
ret
enti
onpi ll
s,however,yous houl d
neverdepend on a s upplement .
Relyonyourdi ettogetyouwher e
youwantandt akeas upplementt o
finetuneever ythi
ng.

158
 FLEXI
BLE
DI
Fl
ETI
exi
NG
bledi
eti
ngf oll
owsthebeli
efthattherear
enomi r
acl
ewei ghtlos
sfoods.
Nogoodorbadf oods,j
ustmacros.Thi
smaybet oughtocompr ehendatfir
st,
sol
etmefirstexplai
nthewholefoundationofflexibl
ediet
ing.

MACROSSTANDFORMACRONUTRIENTS-THEPROTEI
N
CARBOHYDRATES,
FATSANDCAL
ORIESYOUNEED
FORTHEDAY

So,insteadoff oll
owingamealpl aneverysingledayformul
tiplemont hs,you
cani ns
tead‘ t
rack’yourmac rosthroughoutthedayandeatflexi blyi
nsteadof
having to eatc l
eanever ys i
ngleday .Thec onceptt
hatthi
sf orm ofdi eti
ng
fol
lowsi sc al
oriesinvs .cal
oriesout.YourBMR ( bas
almetabol i
crate)i san
est
imat eofhowmanyc alori
esyou'dbur ni
fyouwer et
odonot hingbutr estfor
24hour s
.Itrepresentsthemi nimum amountofener gyneededt okeepyour
bodyf uncti
oning, i
ncl
udi ngbreathi
ngandkeepi ngyourhear
tbeat i
ng.

THEHARRISBENEDICTEQUATI
ONISAFORMULATHAT
USESYOURBMRANDTHENAPPLI ESANACTIVI
TY
FACTORTO DETERMINEYOURTOTALDAI
LYENERGY
EXPENDI
TURE(CALORIES)
.
Theonlyfact
orex cl
udedbytheHarr
isBenedi
ctEquat i
onisleanbodymas s.I
t
i
spos si
bletogoonl i
neandfindaBMRw/ac ti
vit
yl evelcal
culat
or.Justputin
basi
cinfor
mat i
on,asin,
age,
hei
ght,
sex,wei
ght,ac
tivit
yamountandi twillaut
o-
mati
call
yc al
culat
ewhatyouneedt oeat(macros)everydaytomai ntainyour
cur
rentmus c
lemas s.

I
fyou’r
eabodybui l
der,t
ypical
lyyouaren’
tgoing to wanttojustmai
ntai
n.
Ever
yonehasagoal:l
osefatorgainmus
cle.Forei
thergoal,youneedt
obein
acat
aboli
cst
ateorananabolicst
ate.

159
ANABOLI
C
&CATABOLI
CST
ATE
Youent erananabolicst
atewhen
youc onsumeas urpl
usofcal
ories
toyourmai nt
enanceandyouenter
acatabolicst
atewhenyoueatless
cal
oriesthenyourmaint
enance.

SO LET’
SUSE
MEASAN
EXAMPLE
SEXMALE
AGE20
HEI
GHT6’
0(183CM )
WEI
GHT205LBS(93KG)
STATUSVERYACTI
VE

Mydai l
yc al
ori
emai ntenancei sar
ound 3600 cal
ori
es.So i
fIwantt olose
wei
ght,I’l
leat600-1000c alori
eslessthanmymai nt
enance.Ri
ghtnow,I ’
m
di
eti
ng at2800c alor
ies(800l essfr
om maint
enance/c at
aboli
c).Younever
wanttocreat
eahugedefic itbecauseyouwanttopreser
veasmuc hmuscl
eas
poss
ibleduri
ngthisperiod.

NowifIwantto‘
bulk’
Iwi
lladdt
omymai ntenanc
eof3600calor
ies
,andbri
ng
mydailyc
onsumpti
onupto4500cal
ori
es(900abovemaint
enance/anabol
ic)
.
Thati
sthefir
stst
ep.

*Flex
iblediet
ing-forme-i sal ei
surel
y,li
fes t
yle-
basedprogram ofdieti
ng.I
f
preppingforahighlevelcompet i
ti
onl i
ket heMr .Olympia,Iwouldn’tr
ecom-
mendt hissty
leofdiet
ing.I
’vefoundpr oces sedfoodshaveal ar
gei mpacton
myphy siquewit
htheamountofwat eri
tmak esmer et
ain.
Attheendoft heday
i
tisyourbodyandul ti
matel
yy ourdec i
si
on.

160
 CALCULATE
YOURMACROS
Thenitist
imet ocalcul
ateyourmac r
os.Youneedtotr
ackeverycal
ori
e;ever
y
gram ofPr
otein/
Fat/
Carbohydrateandcalor
iesc
onsumedforthedayandputit
i
ntoyourdaily‘l
og’.
Thereareplentyofappsonthemarketf
orjus
tthi
spurpose.

Asyouf ol
lowt hi
swayofeating,youwillneedtoweighall yourf
oodsandtrac
k
ever
ythingifyouwanttobepr eci
se.Me,personal
ly,
I’
vereac hedapointwher
e
Icanjusteyeballapieceofc hic
kenandknow exac t
lyhow manyounc esiti
s.
Experi
encehast aughtmetoknowwhenmybodyneedst oeatandwhattoeat.
When I ’
m di eti
ng fora compet it
ion obviousl
y Iwei gh foods and t
rac
k
ever
ything to be more pr
ecise.(I
’mc urr
entlyinli
fest
yle mode so notvery
concernedwithbeingexactonmymac r
os .
)

Thatmakes
,sens
e,r
ight
?Sonowl
etmer
ockyourwor
ld.

161
BEL
OW WEHAVETWO MEALS
McGri
ll
edChickens
andwichandsomebr ownri
cewit
htuna.
I
fIweretoas
kyouwhichistheheal
thi
ermeal,t
heansweri
sobvi
ous
.
Ri
ceandtunaanydayoverproc
essedfas
tfood.

MCGRI
LLEDCHICKEN
SANDWICH
25GPROTEIN
33GCARBOHYDRATE
15GFAT

BROWN RICE
ANDTUNA
25GPROTEI N
33GCARBOHYDRATE
15GFAT

Thepr emiseofflexi blediet

ingisthatbot hthesemeal shavethes amemac ros
andbot hwi l
lachievet hesamer esult
si nyourbodyc omposit
ion.Whenf ood
entersyourstomac hyourbodyi sn’
tthi
nki ng“heal
thyorunhealthy?”Iti
ssimply
breakingdownt hef oodandpr ocessingt hemac ronutr
ient
s.Doest hismean
yous houl
deatf astfoodever ydayinor dertogetshredded?Abs olut
elynot
.

Irecommendeat i
ngahealthy,wellbalanc
eddietofwholefoods(f
orobvi
ous
healthreas
ons)
.Butyoudon’thavet odes t
royyour
selfment
all
yfor3months
with6meal sadayofhealthyc l
eanf ood.Youcanhaveamor eflexibl
eplan
withouthavi
ngtoworryaboutcheatinghereandthere.

1
62
 LI
FESTYLE
Asthisbookc omest oanend,Ifind i tfitt
ing t
ofinis
hbyt al
king aboutt
he
aes
theti
cli
fes
tyle.I’
vefoundt
hat‘aest
heti
cs’hasmorethanonedefiniti
onand
exi
stsi
ndif
fer
entf ormsinmanycultur
esaroundtheworld.

T
osome, i
tisthephi
losophythatdeal
switht
heprinci
plesofbeautyandart
ist
ic
t
ast
e;ot
her ss
eeaestheti
csasthepinnac
leofbeautyi
tsel
f;andsomerecognize
i
tbybui
ldinganaestheti
cphysique.

Ivi
ewaes
thet
icsasawayofl
if
e.

163
ENJOY
THEMOMENT
Ican’
timaginel i
vingli
feanyot herway,soIwantedtopas salongsomeofmy
generalopi
nionsandadvi ceabouthow t obecomet hepersonyouwanttobe
andfindc ontentment,happiness,r
espect–whateveryouvalue-alongt
heway
.
Theheadings aysital
l–enjoythemoment .

Now,thisdoesn’tmeangoing outpart
ying everyni
ghtbuti tdoesmeant o
enjoyl
ifeandnotcarewhatot
hersthi
nkofyou. Youcans t
il
lgotofest
ival
swi
th
yourfr
iendswhil
estayi
ngcommi t
tedtotr
aini
ng. I
t’
sallaboutmoderat
ion.

DON’
THI
DE
What’
sthepointofputt
inginyearsofhar
dworkandachievi
nganaes thet
ic
phys
iquei
fyoujusthi
deityourent
ir
eli
fe?Bepr
oudofwhatyou’veac
hieved!

WHENSOMEONEWOULDSAYTO ARNOLD
‘
WENEVERWANTTO L
OOKLIKEYOU’HEWOULDREPL
Y
‘
DON’TWORRY,
YOUNEVERWILL
’
Thisi
stheperfec
texampl eofnotcari
ngwhatot her
sthinkofyouandj ustbei
ng
you.Fearofsoci
alj
udgmentc omesinmanydi f
fer
entf or ms.Whateverformit
comesin,it
simpactistolimit
,toconstr
ain,tocons
tric
t .Peoplewhof earsoci
al
judgmentmi s
soutonal otinlif
e.Byc ari
ngwhats tranger st
hink,theyall
ow
peoplethatt
heywillneverseeagaintoc ont
rolt
heirever ydayli
fe.

Fearofs oci
aljudgmental s
omakespeopl ethinks mall
.Inordert oac compli
sh
anyt
hingbi ginli
fe,bereadyforanykindofrisk,you’regoingtohavet os tepon
afewt oes.Soneverletothersc
ontrolyourli
fe.Ifyouwants omet hing,gogetit.
Toreallyhaveani mpact,youcan’tletanyonegeti nyourway .Practi
ceper s
is-
tence.Don’tlooktoothersforguidanceonhow t obehave.Anddon’ twaitf
or
permissionfr
om others.I
t’
seasiert
oas kforforgivenessthanforper missi
on.

Whenyous t
opt r
yingt oimpressot
hers,youc anexpressyourtr
uesel
fmore
ful
lyandconnectwithpeople,moregenuinel
y,openly
.Thelesst
imeandener
gy
yous pendonmaki ngyourl i
fepresent
abletoot her
s,themoret i
meyoucan
spendont hi
ngsthatreall
ymatter
.

164
 Thisi sthestrengtht
hatgetsusthroughlif
eanddailysituat
ions.Nomaterwhat
thec irc
ums tanceis,youneverwanttobeone- dimensional.L
ookatthebi gger
picturei nli
feanddon’ tbeafrai
dtot r
ynew things
.Manyi nl i
fedeem success
and weal t
h asmeas ur
esofhappi ness.When int r
uth,some oft he ri
chest
i
ndi vidualsaret hel
onelies
tunhappiestpeopleonear th.I
fyoul i
veyourday’s
cont entwithyourl i
fe,anddiecontentwithyourli
fe,thisi
swhenyouac hieve
truehappi nes s.

Havethecour
agetoal
low peopl
etoseet
herealyou.Bewil
li
ngtobejudged,
andevenencour
ageit
.It
’sgoodforc
onst
ruc
tivecri
ti
cis
m andfordevel
opi
ng
thi
cks
kin.

STAYFUNCTI
ONALL
YFI
T
Themajor
it
yofbodybuil
der
snowadaysareone-
dimensi
onal.Theylooklikea
GreekGod,butar
est
if
fasaboar
d.What’
sthepoi
ntoflookingbadassifyou’r
e
notabl
etoPERFORM li
keabadass?Thi
sisoneconceptthathasnevermade
senset
ome.

I
’VEALWAYSBELIEVEDTHATAWELLROUNDED,
PROPORTIONATEPHYSIQUE,
ABLETO MOVEAND
PERFORM I
STHEHI GHEST
,MOSTELI
TELEVEL
OFAESTHETICS.
Sodon’tbeafr
aidtopl ayspor
ts,per
for
mc ar
dio,t
ryoutc
alist
heni
cs,pr
ac t
ice
yoga,et
c.Thi
swillal
lresul
tinamuc hmorebalanc
edwell
-roundedfunc
tional
physi
que.

165
 AESTHETI
C
PHYSI
QUE
Ofcours
eifyouwisht
oli
vetheaes
thet
icl
if
est
yle,
it’
sanobr
aineryouneedt
o
ac
quireanaest
het
icphys
ique.

Thisismuchmor et
henjustt
urni
ngi nt
oamus c
le-
boundmonster.I
t’
sessent
ial
tos t
ay‘cl
ean’andIdon’tmeanj us
tthewayyoueat .Ital
soi ncl
udesbeing
tanned,wellgr
oomedanddr essed,whiteteet
h,goodhygi
ene,low bodyfat,
goodamountofmus c
lemass,pr
opor t
ions,
etc.

Butaes thet
icsi
smor et
henjustbei
ng buf
f.Itl
it
erall
yisart
.WhenIt hi
nkof
aestheti
cs,t
hefirsti
magethatcomestomindistheepitomeofhumanper f
ec-
ti
on.Ifyourendgoalisacqui
ri
ngaest
heti
cs,getreadytodedic
ateyourl
if
et o
thatdream.

Thi
slif
es t
ylecanattimesc ons
umepeople,changewhotheywer ebefor
ethey
gotinvolved,sobes uretopracti
ceever
ythi
nginmoderati
on.Thismeansget
yourpriori
ti
ess t
rai
ght.Don’tlosefoc
usonthebiggerpic
tureinlif
e,whic
his
yourcareer,f
amily,
andf r
iends.

STAYHUMBLE,
ANDSTAYHUNGRY

166
AESTHETI
CS
i
s mu ch mo r
et h
anj ustb eing
phy
sica
ll
y a
ppeal
ing.I
tisali
fes
tyl
e,a
wayo flif
e.O ned oesn otatt
ain
ae
sthet
icp er
fec
ti
ono vern igh
t.It
t
akesyearsofconsi
ste
n c
yt oshape
yo
urp hy
si
q u
eintoamaster
p i
ece
,but
more,ittak
esy outoc ha
n geyour
ent
i
re o
u t
l
ook o
nlif
e.Wit
hthisbook
,I
don'
t j
ustt
alkabouthowtod iet
,or
t
hebe s
texer
cis
estodointhegym.

I
walky
outhr
oughmy whol
etr
ans
for
mati
onfr
omst
artt
ofini
sh.
HowIdidi
t,
t
hest
rug
glesI
fac
ed,andhowIbui
ltt
hel
if
est
yl
etha
tIl
ivet
oda
y.T
hisboo
k
i
sabo
utt
hecomple
tel
if
e s
ty
let
ran
sfo
rmat
iont
hat
youneedt
ogoth
roug
hto
t
ru
lyac
hie
vetheae
sth
eticl
i
fes
ty
le.

E
vers
inc
ethee
raofa
est
het
i
csfir
stb
egan,
thef
ocus
onthewel
lr
oun
dedli
fe
-
s
ty
leth
atmadeits
oa p
pea
li
nghassl
owlyb
ecomenegl
ect
edinf
avou
r o
f
b
ori
ngmu s
cl
e-b
uil
di
nggui
dest
hatf
ai
ltoco
verwhat
itt
rul
ymeanst
oli
ve
t
heaes
the
ti
cli
fe
.