Vital Stats

Name: Sam Mina
Email: Samdeskpro@aol.com
Bodyspace: SamDeskPro

Before:
Age: 17
Height: 6'0
Weight: 255 lbs

After:
Age: 18
Height: 6'0
Weight: 170 lbs

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Sam Mina's Weight.

Why I Got Started

I was always a fat kid, ever since I was little. I never felt very good about myself or my body. One day, my friend Jonathan Scialpi who was bodybuilder of the week a while back brought me to workout one day and I got hooked! I felt great and wanted the feeling to never stop!

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I Was Always A Fat Kid.

How I Did It

I started working out as hard as I could, as often as I could. I knew my goal, and stayed motivated. I read many articles on Bodybuilding.com and learned about different exercises, their correct form, and nutrition. The support from my family and friends was great and I thank them all for helping to make me what I am today.

Supplements

• MRI Pro-NOS
• Hydroxycut Hardcore
• Multivitamin
• Olympian Labs Omega-3 Fish Oil Caplets
• Syntha-6
• Cellmass
• NO Xplode
• 100% Whey Protein

Diet

Meal 1

• 1 tall glass Orange Juice
• 3 egg whites
• Whole wheat toast or Oatmeal

Meal 2

• MRI Pro NOS shake
• 1 banana

Meal 3

• 6 oz. Chicken or Turkey w/ balsamic vinegar and fresh mozzarella on whole wheat wrap

Meal 4 (Post Workout)

• 1 serving Cellmass
• MRI Pro NOS shake
• 6 oz Chicken, Turkey or Fish
• ¾ cup Quinoa or whole grain rice

Meal 5 (Before Bed)

• 1 serving Cellmass
• BSN Syntha-6 shake

Training

Monday - Chest and Biceps:

• Cardio - 2 mile run
• Dumbbell Bench Press - 3 sets of 12 reps
• Decline Dumbbell Bench Press - 3 sets of 12 reps
• Incline Dumbbell Bench Press - 3 sets of 12 reps
• Cable Flyes - 4 sets of 15 reps
• Preacher Curls - 3 sets of 12 reps
• Seated Decline Dumbbell Curls - 3 sets of 12 reps
• Cable Bar Curl - 4 sets of 15 reps

Click Here For A Printable Log Of Monday.

Tuesday - Legs:

• Cardio - 1 mile run
• Barbell Squat - 3 sets of 12 reps
• Leg Extensions Machine - 3 sets of 12 reps
• Ham Curls Machine - 3 sets of 12 reps
• Seated Calf Raise - 4 sets of 12 reps
• Leg Press - 4 sets of 10 reps
• Situps - 3 sets of 15 reps

Click Here For A Printable Log Of Tuesday.

Wednesday - Rest Day

Thursday - Back & Triceps:

• Cardio - 2 mile run
• 2-Arm Bar row - 3 sets of 10 reps
• Pullups - 3 sets of 10 reps
• Dumbbell Lat Raise - 3 sets of 12 reps
• Dips - 3 sets of 12 reps (with weight strapped to a belt)
• Kick Backs - 3 sets of 12 reps
• Rope Pull - 4 sets of 12 reps
• Stiff-leg Deadlifts - 3 sets of 12 reps
• Situps - 3 sets of 15 reps

Click Here For A Printable Log Of Thursday.

Friday - Shoulders:

• Cardio - 2 mile run
• Bar Press - 3 sets of 10 reps
• Seated Dumbbell Side Raises - 4 sets of 12 reps
• Seated Dumbbell Front Raises - 4 sets of 12 reps
• Machine Shoulder Flyes - 4 sets of 12 reps
• Bar Shrugs - 4 sets of 12 reps
• Cable Rotator Cuff - 3 sets of 10 reps on each side
• Leg Raises - 3 sets of 15 reps

Click Here For A Printable Log Of Friday.

Saturday - Abs:

• Cardio - 1 mile run
• Crunches - 3 sets of 40 reps
• 60 second body plank
• Oblique Crunches - 3 sets of 40 reps
• 60 second plank
• Leg Lift - 2 60 second raises (6 to 8 inches off ground)
• Knee Raises - 3 sets of 20 reps
• Cable Crunch - 3 sets of 15 reps

Click To Enlarge.
Plank.
Video: MPEG (1.1 MB) - Windows Media (302 KB)

Click Here For A Printable Log Of Saturday.

Sunday - Rest

Suggestions For Others

Believe in yourself and you can accomplish anything. No matter what anyone says, stay motivated. It's all about will-power and self control!

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Believe In Yourself And You Can Accomplish Anything.

teentransformations@bodybuilding.com

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