Vital Stats

Name: Russell Smith
Email: ssmith5@uoregon.edu
Bodyspace: Russell_Smith73
School: Sophomore at University of Oregon

Before:
Age: 16
Weight: 285
Body Fat: 35.5%
Bench Press: 175
Waist: 42"

After:
Age: 19
Weight: 225
Body Fat: 12%
Bench Press: 255
Waist: 34"

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Russell Smith's Weight.

Why I Got Started

I got started because I was just fed up with how I looked in the mirror and how I felt.

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I Was Just Fed Up With How I Looked In The Mirror.

How I Did It

I had tried dieting before, but my nutrition wasn't really important to me until I started lifting. Once I started exercising hard, I wasn't about to spoil my accomplishments in the gym by eating poorly.

Supplements

• Optimum Whey
• Optimum Casein
• Muscle Milk
• Green Tea Extract
• Tribulus
• NO Xplode

Diet

Breakfast: (first thing when waking up)

• Bowl of bran cereal with cut up banana
• Lots of water

11:00 AM:

Protein Shake:
• Optimum Casein (Chocolate)
• Milk
• Peanut Butter
• Oats
• 2 Raw Eggs

Lunch: (1:00 PM)

• Gnocchi
• Lots of water
• ½ cup cottage cheese

Preworkout:

• Apple
• Coffee (black)

Postworkout:

• Fatty Protein shake (varied in recipe)

Dinner: (6:00 or 7:00 PM)

• Salad
• Salmon
• Brown Rice

Dessert:

• Piece of fruit
• Muscle Milk

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I Wasn't About To Spoil My Accomplishments
In The Gym By Eating Poorly.

Training

Day 1 - Back/Triceps:

• Cleans - Warmup set - 8 - 5 - 8
• Dumbbell Shrugs - 2x12
• Lat Pulldowns - 3x10
• Upright Row - 2x12

(NOTE: Sometimes at the end of my back workout I liked to do weight assisted pull-ups to failure)
• Overhead Dumbbell Ext. - 10 - 10 - 12 to failure
• Reverse grip cable - 2x12
• Skullcrushers - 3x10
• Bench Dips - 3 sets to failure

Click Here For A Printable Log Of Day 1.

Day 2 - Legs:

• Back Squats - Warmup set - 10 - 7
• Jump Squats - 3x8
• Quad Extension - 3x10
• Ham Curl - 3x10
• Standing Calf Raise - 5x12
• Jump-rope

Click Here For A Printable Log Of Day 2.

Day 3 - Chest/Biceps:

• 20 pushups (warmup)
• Bench Press - 10 - 8 - 6
• Decline Flyes - 2x12
• Incline Dumbbell Press - 2x12
• Pushups - 2 sets to failure

(NOTE: this chest workout is all about mixing up grips and workouts to build solid, well-rounded pecs)
• Chinups - 2 sets to failure
• BB curls - 3x10
• Alternating DB Incline Curls - 4x10
• Concentration Curls - 2x10 supersetted with hammer curls (10 reps)

Click Here For A Printable Log Of Day 3.

Cardio:

Personally, I am not a big fan of running, so I enjoy working up a sweat playing basketball after I lift. I find it better than jogging because it works stamina through intervals of speed and agility. In between lifting and cardio I ALWAYS take a mixture of Gatorade, leucine, and glutamine.

Core/Abs:

Done every lifting day after cardio.
30 minutes of circuit-type training with few breaks.
Work lower-back as well as upper and lower abs to build balanced muscularity.

Rest Days:

Take rest days as you need them. Workout 3-5 days per week and make sure to get your sleep! That's when muscle is really built.

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Take Rest Days As You Need Them.

Suggestions For Others

1. Stay hydrated ... ALWAYS!
2. Buy a Phiten Titanium necklace and never take it off.
3. Don't cheat on your diet ... you're only cheating yourself.
4. Stay motivated! I like to use movies such as 300, Pumping Iron, Batman Begins, etc.
5. Music! Build a good workout playlist and utilize it in your training.
6. Stretch - a great way to ruin your goals is by ruining your body.
7. Listen to your body - phrases like "pain is only weakness leaving the body" are idiotic.
8. Switch it up - don't go more than 6 weeks on the same lifting plan/supplements. Keep your body guessing.
9. Document it - a journal documenting workouts and eating is a great way to keep yourself on track.
10. Conceive it, Achieve it - no one is limited to obesity. Life is about taking. Go get it. Believe in yourself.

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Listen To Your Body!

You Could Be Our Next Transformation Of The Week!

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Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

teentransformations@bodybuilding.com

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