How did you get started with fitness?
When I was on the football team in Toronto, I trained to strengthen my physical fitness. Later, because I was no longer good at football, I started to train in the gym to build my body.
What is your source of motivation?
Motivate yourself: "You must be able to achieve your greatest potential in life." Anyone who works hard is worthy of admiration
Training plan
Monday:
- (20 high-five push-ups + 15 push-ups + 10 pull-ups + 12 supine leg raises) 15 minutes in total
- Standing front neck press 5 sets x 5 times
- Arnold Press 4 sets x 5 reps
- Barbell front raise 4 sets x 5 times
- Dumbbell lateral raises 6 sets x 5 times
Tuesday:
- 100 squat jumps
- Seated leg extensions 50 times x 2 sets
- 6 sets of barbell squats
- 4 sets of lunges
- Single-leg squats 3 sets
- Calf raises 100 times
Wednesday
- 200 pull-ups
- 6 sets of T-bar rows (increase weight in the last 2 sets)
- 4 sets of station cleans
- 135lb deadlift 40 times X 3 sets
- Bent-over dumbbell one-arm row 4 sets
- Reverse pedal machine heel raise 3 sets
- Standing squats 100 times
Thursday
- Lie on your back and raise your legs 200 times
- Kneeling cable abdominal press 200 times
- Seated barbell rotation 200 times
- Cross crunches 200 times
- Plank elbow support 200 times
Friday
- Barbell curls 5 sets
- Bent-over barbell curls 2 sets
- 100 pull-ups with reverse grip
- Dumbbell alternating hammer curl 3 sets
- Close push-ups 200 times
- Cable forearm press down 3 groups
- Cable forearm push-down + reverse grip pull-up 3 sets
- 4 sets of bent-over arm extensions
Saturday
- 200 high-leg push-ups
- Barbell bench press 4 sets
- 4 sets of decline dumbbell bench press
- Bent over wire rope chest 4 sets
- 3 sets of ascending cable flyers
Sunday:
- Swim, bike, or hike
Sample meals:
•Meals1: Egg white pancakes (egg white, whey protein, gluten, free oats, cinnamon)
•Meal 2: 6 oz lean ground Türkiye, 4 oz yams, asparagus
•Meal 3: 30g whey protein, 2 egg whites, 1/2 cup oats, 1/4 cup blueberries
•Meal4: 7 oz COD, 2 oz yams, asparagus
• 5 meals: 7.5 oz cash on delivery, 1 oz yam, spinach
•Meal 6: 40g casein/100g cheese
Supplements used
•Whey protein powder
•Branched chain amino acids
•Omega Oil
