Name: Alex Walsh
Email: a.walsh_23@yahoo.com
BodySpace: A1bodybuilding
Email: a.walsh_23@yahoo.com
BodySpace: A1bodybuilding
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| AGE 15 HEIGHT 5'7" WEIGHT 125 lbs BODY FAT 12% | AGE 17 HEIGHT 5'9" WEIGHT 175 lbs BODY FAT 8% |
I was always considered small, puny, and weak. When I attempted football, basketball, and track, I was at a disadvantage compared to others. My bench press was at a gigantic 95 pounds and my athletic ability (speed and quickness) wasn't up to par to be successful. My father tried to help and informed me on certain steps to take to achieve my desires, but I was stubborn and didn't want advice from anyone. I was trying to be "independent" and didn't want help.
I tried desperately to resolve my disadvantages. Like most rookies, I wanted to take "supplements" instead of applying proper nutrition and training and didn't see any muscle gains. After failing countless times, I listened to my dad. Through trial and error and good information, I saw results and enjoyed the gym more as I progressed on my journey.
During this time, I realized the only reason I wanted to do well in sports was to impress others. I never enjoyed sports; it was just what everyone did at the time. When my dad brought proper lifting and nutrition into my life, I found a new passion. There is no better feeling than seeing my hard work pay off. Now I push to improve myself every day.
How I Accomplished My Goals
Staying consistent and optimistic is the best way to be successful. At first, I didn't feel the need for help, but learning from others was the best advice/information I ever got. Always keep learning and stay open minded to all aspects of fitness and nutrition. Set goals and keep progressing. Never live your life to the standards of others and always believe in yourself.
Supplements that Helped Me Through the Journey
With Meal 1
ON Fish Oil
ON Opti-Men
With Meal 2
Dymatize Super Mass Gainer
Pre-workout
Pre-workout Supplement
Post-workout
Creatine
ON Gold Standard 100% Whey
To gain muscle and lose fat, I keep my protein intake the same as my bodyweight. Keep fats moderate to high and keep carbs high.
Meal 1
Eggs
5
Oats
2 cups
Banana
1
Meal 2
Dymatize Super Mass Gainer
1 serving
Meal 3: Post-workout
ON Gold Standard 100% Whey
2 scoops
Rice
1 cup
Apple
1
Meal 4: Before Bed
Chicken Breast
8 oz
Peanut Butter
2 tbsp
Salad
5 oz
Bagel, Blueberry
1
I'm a big believer in heavy, but smart lifting. Warm-up reps are very important to prevent injury. I perform 1-2 warm-up sets before every working set. Most lifts are 3-5 sets. First sets are usually 6-12 reps, but the last set of almost every exercise is to failure. Rest periods are 1-2 minutes.
Day 1: Back
Underhand Cable Pulldowns
4 sets of 12 reps
Bent Over Barbell Row
5 sets of 6 reps
Barbell Deadlift
5 sets of 1-5 reps
Seated Cable Rows
3 sets of 12 reps
Pullups (Neutral-grip)
1 set to failure-
Pullups (Wide-grip)
1 set to failure 
Chin-Up
1 set to failure
Day 2: Chest
Dumbbell Flyes
4 sets of 10-12 reps
Decline Barbell Bench Press
4 sets of 8 reps
Incline Dumbbell Press
4 sets of 6-10 reps
Dips - Chest Version (Weighted)
5 sets of 10-20 reps
Flat Bench Cable Flyes
2 sets to failure
Day 3: Rest
Day 4: Legs
Barbell Squat
5 sets of 8-15 reps
Stiff-Legged Barbell Deadlift
4 sets of 10 reps
Leg Extensions
3 sets of 15-20 reps
Seated Calf Raise
6 sets to failure
Seated Leg Curl
3 sets of 10-12 reps
Dumbbell Lunges
4 sets of 10 steps (each leg)
Day 5: Shoulders
Standing Military Press
4 sets of 6-10 reps
Upright Barbell Row (Wide-grip)
4 sets of 12-15 reps-
Upright Barbell Row (Close-grip)
3 sets of 8-12 reps 
Barbell Shrug
4 sets of 10-15 reps
Seated Bent-Over Rear Delt Raise
4 sets of 8-12 reps
Front Dumbbell Raise
3 sets of 12-15 reps
Day 6: Rest
Day 7: Arms
Close-Grip Barbell Bench Press
4 sets of 6-10 reps
Dumbbell Alternate Bicep Curl
4 sets of 12 reps
Lying Triceps Press
3 sets of 10 reps
Barbell Curl
3 sets of 12-15 reps
Hammer Curls
4 sets of 10-12 reps
Reverse Grip Triceps Pushdown
3 sets of 15 reps
Triceps Pushdown
3 sets of 12 reps
Concentration Curls
2 sets of 10-15 reps
Staying consistent and converting fitness to a lifestyle rather than a hobby was the most difficult aspect. Every day comes with new struggles and obstacle that you must be willing to overcome.
A strong mind is important to obtain your ideal physique. You have to picture yourself how you want to look in the future. While you lift, imagine trying to mold/shape your body as you envision in your mind.
Currently, I'm dieting for two natural bodybuilding competitions in June. I hope to earn my natural pro card in 3-5 years and help others around the world achieve their fitness desires.
Never let others run your life. Take charge of your life and make it happen. Nothing in this world comes easy. If you believe in yourself and stay consistent, you will be successful in your own way.
THANKS TO www.bodybuilding.com
THANKS TO www.bodybuilding.com
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