View My BodySpace Profile: bodyspace.bodybuilding.com/kvkx111.

I also led Berks County Legion baseball with 9 home runs in league play, while maintaining a .420 average, ( www.readingeagle.com/article.aspx?id=57668) and over 15 including none league play. Besides baseball I started because I simply wanted to look better, and be stronger. Who doesn't?

What Workout Plan Worked Best For You?

Self Made Workout Plan:

My self made work out plan: I designed with my father and also took some elements from George Koufalis's routine. (An NPC bodybuilder who I'm good friends with: http://bodyspace.bodybuilding.com/GEORGEK/)

My current routine is as follows:

Sunday: Shoulders, & Sometimes Forearms:

• First movement: Alt. between a starting mass building exercise every week: IE: Standing shoulder press/Seated barbell shoulder press/seated dumbbell shoulder press, sometimes even clean and press; 5 sets, 5-8 reps (recently have been doing standing single-arm shoulder presses for maximum power).
• Second movement: For building explosiveness; 2 sets of very fast power cleans with a light weight, 185 or so, for 5 reps.
• Third movement: Alt. every week between a secondary size/mass building movement: IE: Shoulder press machine/some other shoulder press machine, sometimes dumbbells.
• ISO movements:
  3 sets of front, rear and side delt raises, 8 reps (Front and side are one arm alt.)
  1-2 sets of front and side single arm cable raises, 8-12 reps, burn out on last set.
• Forearms: (Sometimes done on Saturday instead.)
  5 sets, 5-8 reps, standing behind the back barbell wrist curls.
  3 sets, 5-8 reps, dumbbell wrist curls.
  3-4 sets, reverse dumbbell wrist curls.
  Sometimes static holds.

Click Here For A Printable Log Of Sunday.

Monday: Rest/Cardio:

(Cardio= 1-2 7 min miles).
*Outside on the road, not the treadmill.

Click Here For A Printable Log Of Monday.

Tuesday: Back, Bi's:

• Deadlifts: 3-4 sets, 5-7 reps.
• Rack pulls: 2-3 sets, 5-7 reps.
• Heavy power cleans: first set 225x 10, second set 315x5 third set whatever my max is that day x1, say 405.
• Then on to lats:
  First movement: T-bar rows/Barbell rows, 5 sets, 5-7 reps
• Second movement: Hammer strength row machine, 4 sets, 5-8 reps
• ISO:
  Single-arm dumbbell rows, 4 sets
  Lat pulldowns: 2 sets
  2 set pullups: rep out
  1-3 sets of single-arm dumbbell preacher curls

Click Here For A Printable Log Of Tuesday.

Wednesday: Chest, Tri's:

• Rack 2/3 bench press; set it up so that you only go down two thirds of the way; gets your body used to a higher weight. 2 sets x 5 with a heavy weight 360 or so. (This is only done once every 3 weeks or so.)
• 5x5 on flat bench
• 3x5 decline dumbbells
• 2x8 Hammer strength bench (shown on incline)(really concentrating on form.)
• 2x8 Hammer strength incline bench (really concentrating on form.)
• Superset between heavy dumbbell pullovers and pushups, 2 sets, second set to burn out.
• Tri's:
  Triceps ext: 5x5-8
  Single-arm triceps ext: 2-3x5-8
  Dips: 1-2x, burn out

Click Here For A Printable Log Of Wednesday.

Thursday: Rest/Cardio:

Friday: Legs, Abs, Traps:

• Squats: 5x5
• Rack half/3/4 squats: 2-3x5 (Every third week.)
• Leg press/lunges: 2 sets of whatever, then burn out on last set
• Leg curls: 4x5-8
• Single-leg calf raises: 5x8-15 reps, 70-100 lbs dumbbell in hand
• Abs: (Done in between sets of squats.)
  3 sets of 20, leg raises with a 20 lb dumbbell
  3 sets 25, situps with 25 lbs
• Traps:
  Light set of deads 225x whatever
  3 sets of 225x 10 power cleans
  3 sets of barbell shrugs superset with 3 sets of dumbbell shrugs

Click Here For A Printable Log Of Friday.

Saturday: Arms, Bi's, Tri's (+ A Little Back & Chest):

• Warm-up, 2 sets of pullups, rep out strict wide grips, 30+
• Warm-up, 2 sets of dips, not really rep out but do a good amount, 20+
• Standing alternating curls superset with close-grip bench or triceps ext. 5x5-8 reps
• Single-arm dumbbell preacher curl/Arnold style concentration curls superset with single-arm triceps ext. 3 sets 8-10 reps
• 1 set dips/pullups rep out

Click Here For A Printable Log Of Saturday.

As far as cardio; I run 1 mile at a very quick pace 4-5 times a week. I also do a lot of agility and speed work.

Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

As far as nutrition - I believe to have a fully functioning healthy/strong-as-possible body you have to eat like you where genetically made to eat.

I try to stay within these guidelines:

1. Eat whole, natural foods.
2. Eat only foods that will spoil, but eat them before they do.
3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh sour cream.
5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller-expressed sesame and flax oil and the tropical oils - coconut and palm.
6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
10. Use herb teas and coffee substitutes in moderation.
11. Use filtered water for cooking and drinking.
12. Use unrefined sea salt and a variety of herbs and spices for food interest and appetite stimulation.
13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller-expressed flax oil.
14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.

A sample of what a days diet might look like for me would be:

Meal 1.
A shake consisting of:
4-5 raw eggs
A bag of frozen blue berries
Milk and honey
And sometimes a few spoonfuls of peanut butter, if I'm extra hungry that day.

Meal 2. (Sometimes part of meal one.)
3-5 eggs, sunny-side up
2 pieces of whole wheat bread with butter

Meal 3. (Lunch)
2 chicken breasts
2 cups of rice
A bag of peas

Meal 4. (Post work out)
Another shake same ingredients as meal 1.
4-5 raw eggs
A bag of frozen blueberries
Milk, and honey
And sometimes a few spoons of peanut butter, if I'm extra hungry that day.

Meal 5. (Dinner) 5 or more bison burgers with whole wheat bagels, and some cheese, bacon, lettuce, etc.

What Supplements Have Given You The Greatest Gains?

First I want to stress eating is much more important than supplements. You will get 90% of your gains from food, not supplements. That said I have in the past used creatine, pyruvate, and nitric oxide support, both from Pure Encapsulations. (Equivalent: CellTech and Nitro-Tech, although probably not quite as effective.).

Click Image To Enlarge.

Why Do You Love Bodybuilding?

I love bodybuilding, because, well... why not?

• It makes you look better, and feel better about yourself.
• Increases your confidence and self-esteem.
• I love it because I simply love throwing heavy weights around.

What Are Your Future Bodybuilding Plans?

I plan on competing in a natural contest, sometime this year or possibly next year in the spring. I am also planning on competing in a powerlifting meet sometime in January, to attempt to set the world record deadlift for my weight class. (I expect to come in about 240lbs and lift 700+lbs). And of course not really bodybuilding related per say, although it certainly helped me get to this point, I intend to enter the MLB's draft this coming year or the year after.

What One Tip Would You Give Other Bodybuilders?

Simple: eat healthy and lift heavy.

Who Are Your Favorite Bodybuilders?

Dennis Wolf, Markus Ruhl, and Ronnie Colman.

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.