Nov 29

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Ben Rodriguez – Was The Weight Of 315lbs

Hi, my name is Ben Rodriguez. I am a NPC Men’s Physique Competitor. Personal Trainer and CEO of 1.ON.1.NutritioN dedicated to motivate, inspire and transform bodies to their peak. Reason number one why I have such a strive to excel in this sport which has become my lifestyle is. Since, I’ve been overweight all my life and due to a football injury which prior to that I was weighing 279lbs and climbed up to 315lbs due to a very un-healthy eating lifestyle and no physical activity.

Age: I am of 28 years of age
Weight: I weigh now 187lbs
Height: I am 5’11″
Waist size: 26″
Bicep size: 21″


Mondays: Chest
30 mins cardio (inclined walk)
3 sets of bench press 10 reps each
3 sets of incline bench 10 reps each
Decline bench press you do:
3 sets 10 reps each in between these sets you grab the cables and do cable raises 3 sets 10 reps each
3 sets of fly’s 10 reps each
Last work out
3 sets of dips
Till failure 3 times!
ABS: upper abdominal only

Tuesday: Triceps
30 mins cardio (inclined walk)
-Dips to stretch
-3 sets skull crushers 10 reps each..
-3 sets over head dumbbell raise 10 reps each
In between each set, super set each one with tricep pulled downs with the rope 3 sets 10 reps each..
-3 sets of bench press (diamond grip) 10 reps each
-3 sets of dips till failure each one
ABS: Core section only

Weds: Back
30 mins cardio (inclined walk)
-3 sets of lat pulled downs towards the front 10 reps each…
-3 sets lat pulled downs towards the back 10 reps each
-3 sets lat pulled down reverse grip 10 reps each
-3 sets seated low row with rope 10 reps each
-3 sets seated low row with single handle grip each arm 10 reps each
-3 sets sitting reverse fly’s 10 reps each
Super set:
-3 sets standing lat pull downs 10 reps each
-3 set lower back raises till failure
No abs just lower back

Thursday: Shoulders & Traps
30 mins cardio (inclined walk)
-3 sets of front military press 10 reps each
Super set:
-3 sets standing double handed plate raises 10 reps each
-3 sets military press towards the back
Super set:
-3 sets of shrugs 10 reps each
-3 set of lateral dumbbell raises 10 reps each
-3 sets of from dumbbell raises to the front 10 reps each
-3 sets of barbell shrugs till failure
ABS: get on knees grab the rope for triceps and concentrate tucking arms in all the way to knees
3 sets of 30 reps each
-3 sets declined crunches with WEIGHT (use a plate hold it against your chest)..

Friday: Biceps
30 mins cardio (inclined walk)
-3 sets of preacher curl’s inside grip 10 reps each……
-3 sets of preacher curl wide grip 10 reps each….
-3 sets of inclined dumbbell raises (elbows in arms out) 10 reps each…
-3 sets dumbbell raises Arnold curl 10 reps each….
-3 sets rope hammer up (twist out at the end) 10 reps each…
-3 sets of Jesus Christ 10 reps each
-3 sets of 21′s just with the bar
7 reps half way up
7 reps half way down
7 reps full range of motion
Equals 21’s(repeat this exercise 3 more sets)
ABS: Lower abdominals
3 sets of leg raises (hanging)
3 sets of knee in’s ( on bench)
3 sets of 6“ leg raises (hold till failure and repeat)

Saturday-Sunday: 5 a.m. 1 hr Cardio & Abs session on an empty stomach


My diet consist of the traditional old school body builder:
High protein high fiber minimal carbohydrates and water.
I stay away from juices, carbonated drinks, and alcohol.

When and why did you get started?

I started when I was 15 years old in high school weight lifting class.
Then came my football days. Now it’s my lifestyle.

Will you always strive to get stronger or at some point just try to maintain?

To me strength is the will to maintain a prime physique. In my case both!

Have you done any competitions or plan to?

I’ve done one competition. The NPC Dayana Cadeu Classic 2011, I competed in men’s physique tall class, placed first and also received a Nationals Qualifier Pro card. Was very proud of my accomplishment.

What would be your biggest dream to be able to achieve?

To be able to be sponsored and do this for a living. I love the thrill of pushing my body to its limit, either by dieting, or training. I love the competition part of it!

Do you ever struggle to stick to your diet and eat lots of junk food?

Haha, I cheat once in a while I’ve been told. But other than cheating on my diet once every 2-3 months I eat very lean and dry. I honestly love and believe in routine therefore I stick to the same diet for 7 days, breakfast, lunch and dinner.

Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

Here’s the thing, I had three ulcers removed 9-10 months ago therefore I don’t drink anymore, unless it’s Merlot before a competition or photo shoot.

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)

Apple Cider Vinegar, my favorite fat burner. Or a “BPI stack :)

Favorite food?

I’m known for my steamed chicken and fresh cantaloupe, don’t ask. Haha

If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?

1-2. Quads & Hamstrings, I have solid lean legs but no width.

Who do you look up to these days and why?

Fellow gym members like my good friend Mike “Animal” Gonzalez. I want to be like Mike when I grow up. Sincerely he’s one of the best at what he does and trains the hardest. Thanks for all the help Animal!

Your favorite quote?

A body builder is for life, not just the season. There is no pre-season, it’s not a competition, it’s a lifestyle ~Ben Rodriguez
What’s holding you back is the thought that something’s holding you back ~Ralph Morston
Just Do It ~Nike

Your top 3 tips to someone that might be just starting out bodybuilding?

Take your time, be disciplined, be safe, and never give up nothing is impossible the word itself spells “I’m possible”

What is your favorite motivation picture online and why?

My picture 4 years back when I was 23-24 years of age. Talk about being overweight.


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