Quick Stats:
Age: 27
Height: 6’2” – 188 cm
Weight: 240 lbs – 108 kg
How did you get started with bodybuilding?
Growing up I was the chubby lazy kid who never participated in any sports and just ate all the junk food you could imagine! If you can name it I have probably eaten it! So I decided to make a change and started weight training seriously in my early twenties. It all happened on a night out in the city I saw a guy who had an incredible physique and went up to him and asked for advice.
I listened to every word and advice he gave me and literally followed it to a T. That you could say was the start to building the physique I have today!
Where does your motivation come from?
My motivation comes from seeing the results of the hard work I put in day in and day out. Once you see results it does become an addiction. I also have promised myself to NEVER become the fat lazy kid I once was!
Also the encouragement and support I get from people is great motivation, and in all honesty I simply love this lifestyle.
What workout routine has worked best for you?
The best routine for my body has been a mixture of Strength Training and High Volume Training. I find that certain parts of my body (Hamstrings) react well with low volume whilst others react very well to super high volume (Quads & Chest). My style of training overall is Super High Volume and I train until I feel that I have completely “destroyed” the body part that I am training on that day.
Full Routine:
Monday – Back/Abs
- Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps
- Wide Grip Weighted Pull Ups 4 Sets X 12 Reps
- Single Arm Dumbbell Rows 4 Sets X 15 Reps
- Seated Close Grip Rows 4 Sets X 15 Reps
- Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)
- Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)
- Hanging Leg Raises 3 Sets X Failure
- Ab Wheel Rollouts 3 Sets X Failure
- Swiss Ball Pikes 3 Sets X Failure
- Cable Rope Crunches 3 Sets X Failure
Tuesday – Delts/Traps
- Barbell Military Press 10 Sets X 10 Reps
- Shrugs 10 Sets X 10 Reps
- Close Grip Dumbbell Press 3 Sets X 12 Reps
- Dumbbell Lateral Raises 3 Sets X 12 Reps
- Cable Cross Overs 3 Sets X 20 Reps
Wednesday – Quads/Hamstrings
- Leg Extensions 5 Sets X 25 Reps
- Squats 5 Sets X 12 Reps
- Dumbbell Split Squats 5 X 10 Reps Each Leg
- Leg Press 5 Sets X 20 Reps
- Walking Lunges 3 Sets X 50 Steps
- Stiff Leg Deadlifts 5 Sets X 8 Reps
- Standing Single Leg Curl 5 Sets X 8 Reps
- Reverse Barbell Lunges 5 Sets X 12 Reps
- Lying Leg Curls 5 Sets X 10 Reps
Thursday – Biceps/Triceps
- EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps
- EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps
- Tricep Dips 4 Sets X 12 Reps
- Incline Bicep Curls 4 Sets X 12 Reps
- Lying Triceps Skull Crushers 4 Sets X 12 Reps
- Close Grip Bench Press 3 Sets X 12 Reps
- Standing Dumbbell Hammer Curls 3 Sets X 12 Reps
- Cable Rope Curls 3 Sets X Failure
- Cable Rope Tricep Push Down 3 Sets X Failure
Friday – Chest
- Cable Fly’s 4 Sets X 20 Reps
- Incline Dumbbell Chest Press 5 Sets X 12 Reps
- Weighted Chest Dips 5 Sets X 12 Reps
- Incline Dumbbell Fly’s 5 Sets X 12 Reps
- Decline Chest Press 3 Sets X 12 Reps
- Press Ups 3 X Failure
- Cable Fly’s 2 X Drop Sets
Saturday – Active Recovery
- Foam Rolling and Mobility or Yoga
Sunday – Quads/Hamstrings
- Leg Extensions 5 Sets X 25 Reps
- Squats 5 Sets X 12 Reps
- Dumbbell Split Squats 5 X 10 Reps Each Leg
- Leg Press 5 Sets X 20 Reps
- Walking Lunges 3 Sets X 50 Steps
- Stiff Leg Deadlifts 5 Sets X 8 Reps
- Standing Single Leg Curl 5 Sets X 8 Reps
- Reverse Barbell Lunges 5 Sets X 12 Reps
- Lying Leg Curls 5 Sets X 10 Reps
If you had to pick only 3 exercises, what would they be and why?
Squats – A great compound exercise and THE best exercise for building size on your legs.
Pull Ups – I can’t emphasize how great pull ups are for developing your back. I always include these in my routine both Wide and Close Grip Pulls.
Deadlifts – Again one of the most fundamental exercises in my opinion, they are great for building strength in the core, lower back and also developing the hamstrings.
What is your diet like?
My diet is all about keeping it simple whilst also enjoying the odd “dirty food” now and then. I know what works for my body and what doesn’t and tend to eat according to how I feel on that day.
Full Diet:
Meal 1: Powdered Greens, Apple Cider Vinegar & a Protein Shake
Meal 2: 8 Egg Whites & 2 Whole Eggs with Vegetables & 200g Ground Beef
Meal 3: 300g Skinless Chicken Legs with Rice & mixed Vegetables
Meal 4: 200g Chicken Breast with Rice
Meal 5: 250g Fish with mixed Vegetables
Meal 6: 30g Oat Biscuits with 2 tbsp. Nut Butter & 150g Berries
When trying to cut down do you prefer to use HIIT or just normal cardio?
I use a mixture of steady state cardio and HIIT. I like to mix things up and keep it fresh as it makes cardio less boring.
What is your supplementation like?
- Whey Protein
- Essential Amino Acids
- Creatine Monohydrate
- L-Arginine
- Beta Alanine
- Omega 3
- Probiotics
- ZMA
Favorite Quote?
“The greatest glory in living lies not in never falling, but in rising every time we fall” – Nelson Mandela
Website: www.obi-fitness.com
Facebook: www.facebook.com/obivincentfitness
Instagram: www.instagram.com/obi_vincent
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