Vital Stats

Name: Alex Sami
Email: Alexsami13@hotmail.com

Before:
Age: 16
Weight: 110 lbs
Waist: 28"
Bench: 195 lbs
Squat: 185 lbs
Deadlift: 275 lbs

After:
Age: 19
Weight: 160 lbs
Waist: 28"
Bench: 275 lbs
Squat: 315 lbs
Deadlift: 475 lbs

Why I Got Started

It all started when I was younger. I use to be fat then got really skinny from doing martial arts. But then I wanted to get stronger and bigger because I wasn't too tall.

So I figured I would just get wider. Once I got into the gym I started loving it more and more. Soon I found my self training for my first bodybuilding competition and place 3rd.

Click Image To Enlarge.
Alex Sami.

How I Did It

I managed to do it from hard training 5-to-6 times per week. Stuck to my diet, when bulking 300 grams of protein and 350 grams of carbs a day.

Click Image To Enlarge.
Alex Sami.

When training for a competition I stick to low protein/high carb diet. My training doesn't really change much; it's a mix between powerlifting and bodybuilding training.

Click Image To Enlarge.
Alex Sami.

I was never one for cardio - I hate it, but I do some when getting ready for a show. The gym where I workout at in Keswick, Ontario at Fitness Force has really helped me a lot through all of this. People there always motivating me, giving me tips, teaching me new techniques and helping with my form.

Click Image To Enlarge.
Alex Sami.

Supplements

I was never one for taking many supplements other than protein. I've always believed supplements aren't really much help - it's all about the diet. But when I do take supplements its Ctyo Gainer and Muscle Milk. Some flax seed oil and multivitamins.

Diet

Meal 1:
• 8-9 egg whites
• 2 cups of oatmeal

Meal 2:

• 6oz. chicken
• 8oz. of potatoes

Meal 3:

• 8oz. steak
• 8oz. of potatoes

Meal 4:

• 6oz. chicken
• 8oz. of potatoes

Meal 5:

• 2 cans of tuna
• 5 rice cakes

Meal 6:

• 6oz. chicken
• 8oz. of potatoes

Click Image To Enlarge.
Alex Sami.

Training

Monday: Chest/Abs/Calves
• 20 Minutes Cardio
• Bench Press: 4 x 5-10
• Incline Barbell Press: 3 x 6-8
• Incline Dumbbell Press: 2 x 6-8
• Cable Crossover/Pec Dec: 3 x 12-15
• Seated Calf Raise: 4 x 25
• Hanging Leg Raise: 3 x 25

Click Here For A Printable Log Of Monday: Chest/Abs/Calves.

Tuesday: Back
• 20 Minutes Cardio
• Pull-ups: 4 x 15
• T-Bar Row: 4 x 6-8
• Barbell Row: 3 x 6-8
• One Arm Dumbbell Row: 2 x 15
• Seated Cable Row: 3 x 8-12
• Front Pulldown: 2 x 12-15
• Deadlift: 3 x 5-8
• Good Mornings: 2 x 10

Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Rest
• 20 Minutes Cardio

Thursday: Shoulders/Abs/Calves

• 20 Minutes Cardio
• Seated Barbell Press: 3 x 5-8
• Seated Dumbbell Press: 3 x 8-10
• Dumbbell Lateral Raise: 3 x 10-12
• Upright Row: 2 x 10-12
• Barbell Shrug: 3 x 5-8
• Dumbbell Shrug: 3 x 10-12
• Calf Raise: 4 x 10-12
• Crunches: 3 x 25

Click Here For A Printable Log Of Thursday: Shoulders/Abs/Calves.

Friday: Arms
• 20 Minutes Cardio
• Close Grip Bench Press: 3 x 5-8
• Barbell Curl: 3 x 5-8
• Skullcrusher: 3x8-10
• Alternate Dumbbell Curl: 3 x 8-10
• Tricep Pushdown: 3 x 10-12
• Hammer Curl: 3 x 8-10
• Tricep Kickback: 3 x 12-15
• Preacher Curl: 2 x 12-15
• Reverse Curl: 2 x 10
• Wrist Curl: 3 x 15

Click Here For A Printable Log Of Friday: Arms.

Saturday: Rest
• 20 Minutes Cardio

Sunday: Legs

• Leg Extension: 3 x 12-15
• Leg Press: 4 x 5-8
• Squat: 3 x 8-10
• Dumbbell Lunge: 2 x 20
• Standing Leg Curl: 3 x 12-15
• Seated Leg Curl: 3 x 10-12
• Stiff Legged Deadlifts: 3 x 6-10
• Abductor: 2 x 15
• Adductor: 2 x 15

Click Here For A Printable Log Of Sunday: Legs.

Click Image To Enlarge.
Alex Sami.

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