Name: David Belvedere

Email: David_Belvo@hotmail.com

Bodyspace: GorillaArmsDave

Before: Age: 14 Height: 5'9" Weight: 130 lbs Body Fat: 15% Arms: 12"	After: Age: 16 Height: 5'11" Weight: 190 lbs Body Fat: 7% Arms: 16.5"

Why I Got Started

I decided to change my body for a combination of reasons. For starters I had two older brothers who could boss me around just because they were bigger than me. At the time, I was also playing hockey and wanted to increase my strength and stamina for that. (I ended up quitting the hockey because I loved the bodybuilding so much.) I am a pretty competitive guy and I wanted to be the strongest and biggest of everyone I knew, but with a max bench of 95 and 12-inch arms I knew it was a long shot. And - as for many of us - the thought of attaining an amazing body was extremely appealing, so I hit the weights, fell in love, and the rest is history.

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I Am A Pretty Competitive Guy And I Wanted To Be
The Strongest And Biggest Of Everyone I Knew.

How I Did It

I first started working out with my older brother, Michael, who seemed to be a bodybuilding guru and really seemed to grasp the concepts of bodybuilding. He has played a key role in my bodybuilding through teachings and motivation. After a week I fell in love with working out - the pump, the satisfaction, knowing you can get bigger, and being able to push yourself harder than you ever thought possible was what I lived for.

I started off by doing a 3-day split to get my body used to it but after about 8 weeks I started going 5 days per week and that's when my muscles seemed to explode. People kept complimenting me on how much bigger I was getting and that helped to keep me going too. Basically, the knowledge of everything came from my brother Michael and some research.

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People Kept Complimenting Me On How Much Bigger I
Was Getting And That Helped To Keep Me Going Too.

Supplements

• Allmax Nutrition IsoFlex
• Gaspari Nutrition SuperPump250

Diet

Meal 1:

• 1 bowl of Vector Cereal
• 1 cup Milk
• 1 Banana
• 2 scoops of IsoFlex with Milk

Meal 2:

• 2 cups of Almonds
• 1 Apple
• 2 branches of Grapes

Meal 3:

• 2 slices Whole Wheat Bread
• 2 slices of Cheese
• 5-10 slices assorted Meats

Meal 4:

• 2 slices Whole Wheat Bread
• 2 1/2 - 3 tbsp smooth Peanut Butter
• 1.5 scoops of SuperPump250

Meal 5:

• 8oz Pasta
• ½ cup Meat Sauce
• 2-3 cups of Milk
• 1 Apple

Meal 6:

• 2 scoops of IsoFlex with Milk
• 2 slices Whole Wheat Bread
• 2 1/2 - 3 tbsp smooth Peanut Butter

Training

Day 1: Back

• Deadlifts: 4 sets of 6-8 reps
• Lat Pulldowns: 1 warm up set of 15 reps, 4 sets of 8-10 reps
• T-Bar Rows (grip varies): 4 sets of 8-10 reps
• Behind the Neck Lat Pulldowns: 4 sets of 8-10 reps
• Seated Close-Grip Rows: 4 sets of 8-10 reps
• One Handed Rows: 3 sets of 8-12 reps
• Shrugs: 3 sets of 10-15 reps

Day 2: Chest

• Flat Bench Press: 2 warm up sets of 15 reps, 4 sets of 4-10 reps
• Dumbbell or Barbell Incline Bench Press: 1 warm up set of 15 reps, 4 sets of 6-10 reps
• Cable Flyes: 4 sets of 8-12 reps

Superset:

• Dips: 3 sets of 8-12 reps
• Dumbbell or Barbell Decline Bench Press: 3 sets of 8-10 reps

• Pushups: 2 sets to Failure

Day 3: Rest

Day 4: Legs

• Squats: 2 warm up sets of 15 reps, 4 sets of 6-8 reps
• Leg Press: 1 warm up set of 15 reps, 4 sets of 8-12 reps
• Lunges: 4 sets of 10-15 reps

Superset:

• Leg Curl: 3 sets of 8-12 reps
• Leg Extension: 3 sets of 8-12 reps

• Calf Raises: 3 sets of 8-15 reps

Day 5: Shoulders

• Seated or Standing Shoulder Press: 2 warm up sets of 15 reps, 4 sets of 8-10 reps
• Arnold Press: 1 warm up set of 15 reps, 4 sets of 8-10 reps
• Bent-Over Lateral Raises: 4 sets of 10-12 reps

Superset:

• Front Raises: 3 sets of 10-12 reps
• Side Raises: 3 sets of 10-12 reps

• Behind the Neck Military Press: 3 sets of 8-10 reps
• Shrugs: 3 sets of 12-15 reps

Day 6: Arms

• Straight Barbell Curls: 2 warm up sets of 15 reps, 4 sets 8-10 reps
• Triceps Pushdowns: 2 warm up sets of 15 reps, 4 sets of 8-10 reps
• Incline Dumbbell Curls: 1 warm up set of 15 reps, 4 sets of 8-10 reps
• Skull Crushers: 1 warm up set of 15 reps, 4 sets of 8-10 reps
• Preacher Curls: 4 sets of 8-12 reps
• Dumbbell or Barbell Overhead Extensions: 4 sets of 8-12 reps

Day 7: Rest

Misc: Abs/Cardio

I did this when I was up for it, it didn't really fall on a specific day but I aimed to fit this in 2-3 times a week, and may not have been at the same time as my original workout but may have been the same day. Keep in mind, abs are made in the kitchen, as well as the gym.

• Crunches: 2 warm up sets of 30 reps, 3 sets of 15-20 reps
• Reverse Crunches: 2 warm up sets of 30 reps, 3 sets of 15-20 reps
• Oblique Crunches: 1 warm up set of 30 reps, 3 sets of 15-20 reps
• Leg Raises: 3 sets of 15-20 reps
• Sit Ups: 2 sets to Failure
• Cardio: Bike or Running Warm up/Workout/Cool down, in minutes 2/15/3

Suggestions For Others

People always ask me: "Are you on steroids?" or "How did you get so jacked?" And other flattering questions. I thank people for their kindness but I always tell everyone the same thing: "One word. Commitment. If you are determined to get a better body, slacking off just won't cut it. This is heaven and hell and you better be ready for it. If you aren't committed, don't bother showing up."

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This Is Heaven And Hell And You Better Be Ready For It.

And one other thing, diet is VERY important and is extremely underrated. People ask, "How often do you workout?" not "What do you have for breakfast?" which demonstrates that people need to take diet more seriously.

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