HOW DID YOU GET STARTED WITH FITNESS/BODYBUILDING?
I started this whole fitness thing when I was 16 years old when my sister gave me a gym pass. I started going on a daily after seeing New Moon from the Twilight series.
Seeing Jacob Blacks (Taylor Lautner) physique in the movie and how everybody reacted to it, I was inspired to get the “six pack abs”. Fast forward three years later, I now love the whole fitness lifestyle and have exceeded my original goal of just getting the “six pack abs”.
WHAT MOTIVATES YOU, WHERE DOES YOUR MOTIVATION COME FROM?
Motivation for me seems to have never really been a problem when it came to fitness. When I think about it, the motivation comes from seeing gradual progression in my body month by month. Knowing all the hard work I put in the gym and out of the gym is exactly what I see in front of myself. Another thing that is a motivator for myself is seeing my peers transform themselves, that re- motivates my motivation if that makes sense (lol). Shout out to my Northfield Anytime and Conway Anytime gym crew!
WHAT WORKOUT ROUTINE HAS WORKED BEST FOR YOU?
I use to do the programs “Visual Impact Muscle Building” by Rusty Moore over at Fitnessblackbook, and “Build Muscle Like A Greek God” by Greg O’Gallagher over at Kinobody, but now I am onto higher volume workouts derived from Greg Plitt.
6 day split- (Chest/Abs), (Back), (Shoulders/Abs), (Arms), (Legs/Abs), (Rest day)
Monday- Chest/Abs-
Single set- Incline Dumbbell Press, 4 sets of 6-12 reps
Single set- Barbell Neck Press, 4 sets of 8-12
Single set- Weighted Dips, 4 sets of 6-12
Super set- Flat Dumbbell Press, 2 sets of 3-6
Super set- Close Grip Machine Chest Press, 2 sets of 10-15
Super set- Incline Dumbbell Fly, 3 sets of 8-15
Super set- Low cable fly, 3 sets of 10-15
Single set- Mid cable chest fly, 3 sets of 10-15
Single set- Dumbbell pullovers, 3 sets of 8-15
Tuesday- Back-
Single set- Weighted Chin ups, 4 sets of 4-8
Single set- Wide grip BW pull ups, 4 sets of 15-30
Single set- Lat pull down, 3 sets of 8-12
Single set- V bar pull down, 3 sets of 8-12
Single set- ¾ Barbell Row, 3 sets of 6-10
Super set- T-bar Row, 3 sets of 8-12
Super set- Inv BW Row, 3 sets of 10-15
Single set- Dumbbell Row, 3 sets of 8-12
Single set- Good Morning, 2 sets of 10-15 Wednesday- Shoulders/Abs-
Single set- Behind Neck Barbell press, 4 sets of 6-12
Single set- Arnold presses, 4 sets of 6-12
Single set- Smith front press, 3 sets of 10-15
Single set- Cable rear fly, 3 sets of 10-15
Single set- Lateral raise, 3 sets of 10-15
Single set- Cable front raise, 2 sets of 10-15
Super set- Barbell shrugs, 3 sets of 10-20
Super set- Dumbbell shrugs, 3 sets of 10-20
Single set- Face Pulls, 3 sets of 12-15 Thursday- Arms-
Single set- Barbell Curl- 4 sets of 4-8
Single set- Dumbbell Curls- 4 sets of 8-12
Single set- Close Grip Preacher Curl- 3 sets of 10-15
Single set- Guillotine Curl- 3 sets of 10-15
Single set- Hammer Curls- 3 sets of 6-12
Single set- Skull Crusher + Press- 3 sets of 6-12
Single set- French Curl- 3 sets of 10-15
Single set- Rope pull down, 2 sets of 8-15
Single set- OH rope extension, 2 sets of 10-15 Friday- Legs-
Single set- Squats, 4 sets of 8-15
Single set- Stiff Legged Deadlift, 3 sets of 8-12
Single set- Lunges, 3 sets of 6-12
Single set- Hack Squat, 3 sets of 10-15
Super set- Ham Curls, 3 sets of 10-15
Super set- Leg extension, 3 sets of 10-15
Single set- Calf raises, 3 sets of 15-25
Next day is off, then repeat! I change up the routines every few weeks.
WHAT ARE YOUR FAVOURITE EXERCISES?
Weighted Chin Ups, Weighted Dips, Incline Dumbbell Press
WHAT IS YOUR TYPICAL DIET LIKE?
I am currently doing Intermittent fasting, and for those who don’t know what it is. It is where you fast for 16 hours of the day and have an 8 hour feed window. I fast from 8PM to 12-1PM everyday.
Typical foods- Chicken, Steak, Eggs, Fish, Turkey, Cheese, Potatoes, Milk, Tortilla Wraps, Rice, Greek Yogurt, Almonds, Peanut Butter, Rice Cakes, Quest Bars, Fruit, Vegetables
I cheat/eat out on often, but it is all about moderation
WHAT SUPPLEMENTS DO YOU TAKE? WHAT IS YOUR SUPPLEMENTATION LIKE?
MTS Whey Protein
Citadel Nutrition’s “tier 1” pre workout drink (Check them out)
BCAA
Creatine
Multivitamin
WHO IS THE MOST INSPIRING PERSON TO YOU IN REGARDS TO FITNESS AND IN GENERAL?
Greg Plitt, my parents and sister, and family in general.
WHAT ARE YOUR FAVOURITE PRE AND POST WORKOUT MEALS?
I usually don’t eat anything pre workout, I just take a scoop of “tier 1” and I’m good to go. Post workout I have a whey with dextrose, then a little later I have a huge meal.
WHAT IS YOUR PROUDEST ACHIEVEMENT SO FAR?
Being a winner of the “South’s Greatest Bodies” contest, and being featured in “The South” magazine out of Georgia.
WHAT ARE YOUR SHORT TERM AND LONG TERM GOALS?
Short term goals- Keep doing my thing and continue to help others reach their goals.
Long-term goals- Be in all the big name fitness and health magazines and a big competitor in Men’s Physique competitions.
FUN QUICK QUESTIONS FOR OUR READERS
Favourite color? Blue
Favourite food? Tough one, gotta go with Spaghetti
Favourite TV Show? Suits or Teen Wolf
Favourite movie? Any Will Smith movie
Favourite Band/Singer? Drake
Do you have any pets? None, never have!
FINAL WORDS?
There is no secret to getting fit, all it is, is hard work and consistency. Stay tuned!
HOW TO REACH TONY DO:
Facebook, Twitter, BodySpace
