As for my training now here is an example chest workout:

• Incline Bench - 6 X 8-10 (2 Sets Being Warm-Up)
• Incline Flyes - 4 X 8-10 1.5 - 2 Minutes Of Rest
• Flat Bench - 4 X 8
• Flat Dumbbell Press - 4 X 8
• Weighted Dips - 4 X 10
• Burnout On Cables - 1 X 30

Click Here For A Printable Log Of Mike Murphy's Example Workout.

Click To Enlarge.
Mike Murphy.

What Nutrition Plan Has Worked Best For You?

6 AM

• 2 Cups of low carb yogurt 24g Protein, 2g Fat, and 6g Carbs
• 3 Slices of toast 6g Protein 3g Fat 33g Carbs

9 AM

• Since I'm at school now, all I have is a Optimum Protein Shake, 32g Protein, w/50g Carbohydrates from Carbo Force

12 PM

• Beef Jerky! Gotta love school lunch. 25g Protein, and nothing else but salt!

3 PM

• Back home, 2 cans of tuna on 4 pieces of bread 48g Protein, 40g Carbs 10g Fat

6 PM

• Post workout! SERIOUS MASS! Mixed with glutamine powder, and flax oil, 65g Protein, 250g Carbs, and 20g Fat.

I drink this on and off till 9 Because that is too many calories to take in at once.

9 PM

• Dinner, chicken breasts with rice, 30g Protein 40g Carbs 5g Fat

Right before bed drink 16 ounces of milk, it's a slow digesting source of protein that will keep you more anabolic through your sleep.

What Supplements Have Given You The Greatest Gains?

These supplements, I wouldn't say are the main reason of my greatest gains, because I had a hernia surgery back in December 2007, and I had 3 weeks off of lifting. I think that break really gave me an extra boost. I also took leukic while away from the training so I wouldn't lose any quality mass. It worked like a charm! But anyways, I took Vitrix, SuperPump, 100% Gold whey, I gained 30 solid pounds in 6 months no lie!

Click To Enlarge.
Mike Murphy.

Why Do You Love Bodybuilding?

I love seeing myself grow, and not just grow, but get sculpted into a more symmetrical body. The whole thing with people coming up to me and complementing me on my build, it's nothing compared the satisfaction I get when I look in the mirror and notice I'm getting bigger. It's an amazing sense of fulfillment.

What Are Your Future Bodybuilding Plans?

Hopefully one day I can become pro, but if not, I will die trying, But on the more short term end, right now, I'm debating competing in the Northern Kentucky Teen competition in March or wait later next year for a competition. Decisions decisions?

What One Tip Would You Give Other Bodybuilders?

Be confident, but not cocky. Dieting is just as important as training, so don't horse around with your diet.

Who Are Your Favorite Bodybuilders?

My Favorite Bodybuilder is Flex Lewis, but I also like Dennis Wolf and the Lunch Trey Brewer, even though he unfortunately came into his last contest not as sharp as he could've been.

BodySpace

http://bodyspace.bodybuilding.com/lilmurph/

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