My BodySpace Profile: bodyspace.bodybuilding.com/DeedsPower.

What Workout Plan Worked Best For You?

This workout helped me to gain a lot of strength, but not much in mass. As an example, in 1 month, I could get my maximum bench press up by 25-30 pounds.

My workouts are often short (30-45 minutes) because I don't have more time, and intense. I tried to focus a lot on chest since it was one of my weak body parts before I did this training routine.

Sample Training Program

Week 1

Day 1: Chest/Arms
Day 3: Legs
Day 5: Back/Shoulders

Week 2


Day 1: Abs/Cardio/Lower Back
Day 3: Upper Body
Day 5: Lower body

Week 1 Exercises

Day 1
Barbell Bench Press 5*5
Dumbbell Fly 2*12 [SUPER-SET]
Inclined Bench Press 2*8
Chest Dips 3*8 [SUPER-SET]
Biceps Curl 3*8


With dips and biceps curls, I always do a drop-set. Example for biceps curl: 5 reps with 45 pounds dumbbell followed by 5 reps with 35 pounds and followed by 25 pounds until failure.

Click Here For A Printable Log Of Week 1: Day 1.

Day 3
My legs' workouts vary so much that I can't even write it clearly. I'll usually do leg presses, calf raises, dumbbell lunges, lying leg curls with drop-set, pyramid training and super-set.

Click Here For A Printable Log Of Week 1: Day 3.

Day 5
Wide-grip lat Pulldown 3*7-11-15
Shoulder Press 3*8-10-12
Seated Cable Row 2*8 [SUPER-SET]
Upright Row 2*8-12
Pull-Ups 2*failure
Lying Rear Delt Raise 2*10 [SUPER-SET]
Lateral Raise 2*10

Click Here For A Printable Log Of Week 1: Day 5.

Week 2 Exercises
Day 1
Hyperextensions
20-30 minutes of running
Abs workout is like legs, it changes a lot. Most of the time it includes crunches, alternate heel touchers, lying leg raise and hanging leg raise.

Click Here For A Printable Log Of Week 2: Day 1.

Day 3
Barbell Bench Press 3*12-15 (drop-set)
Inclined dumbbell Bench Press 3*8
Pull-ups 3*failure
Standing dumbbell shoulder Press 2*10
Standing dumbbell curl 2*10
Front Barbell Raise 2*10
Reverse-grip barbell curl 2*10

Click Here For A Printable Log Of Week 2: Day 3.

Day 5
My legs' workouts vary so much that I can't even write it clearly. I'll usually do leg presses, calf raises, dumbbell lunges, lying leg curls with drop-set, pyramid training and super-set.

Click Here For A Printable Log Of Week 2: Day 5.

*Same leg training as previous week.

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What Nutrition Plan Has Worked Best For You?

7:00 AM
• All-Bran cereal
• 8oz of milk
• 100g of yogurt
• 8oz of orange juice

10:45 AM

• Various snacks (muffin, bars)

12:30 PM

• 1.5 scoops whey protein

12:45 PM

• Meat
• Pasta
• Whole wheat brown bread
• 1 yogurt

4:00 PM

• 2 slices of whole wheat brown bread
• 100-200g meat
• 1 or 2 yogurt(s) sometimes

7:00 PM

• Chicken
• Rice
• Broccoli
or
• Pasta
• 4 whole eggs
• 2 slices of whole wheat brown bread

10:00 PM

• Casein
• Muscle Milk
• Protein shake
or
• 150g of cheese
• 10oz of milk
• 1 yogurt

I daily take around 3 to 6 liters of water, which should be like 100 to 200 fl oz.

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What Supplements Have Given You The Greatest Gains?

I use a combination of Muscle Milk, Optimum Whey and Casein for 4 months and I've seen great gain in strength and a diminution of my body fat percentage. My bodyweight stayed about the same but visually speaking, I'm bigger. I think the one that helped the most is Muscle Milk.

Click Image To Enlarge.

I take my whey right after my training and my casein before going to bed.

Why Do You Love Bodybuilding?

In life, you must be strong. Bodybuilding helps me to get strong in both ways: physically and mentally. I also like lifting heavy things so each time I lift a heavier weight, I'm happier. Also, getting one of this "strong guys" in high school is very nice.

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What Are Your Future Bodybuilding Plans?

Fix some symmetry problems? Get a lower body fat percentage? No seriously, I really have no idea where I am going to be in 3, 5 or 10 years. At the moment, I don't see myself on the stage, at a competition or anything, but there is one thing that I am sure, I am going to be STRONGER and BIGGER.

What One Tip Would You Give Other Bodybuilders?

If you are not sweating after a workout, there is a problem. If you are not lifting heavier than the previous week, there is a problem. If you have been using the same training for the last 2-3 months, there is a problem too. These are 3 big things that I try to focus on. Always getting this extra rep or that intense superset makes you closer to you goal.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger and Ronnie Coleman

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