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Jun 10

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Harley Rainey – Bodybuilding Changed My Life

Age: 17

I was never really one for team sports and my dad has by been into bodybuilding and trained since I can remember. So I turned 15 and in January 2009 I went to the gym for the first time. After that I’ve religiously trained 5 days a week and kept my nutrition as clean as I can. Bodybuilding has not only changed my physique, it has changed my life. Now im a confident person with a huge amount of self belief, determination and willpower. I love the mental battle that takes place in each workout when you push beyond your limits, and that is why I love bodybuilding.

Weight: 196lb

Height: 6’2″

Chest Size: 43′”

Waist Size: 32″

Quad Size: 27″

Calves Size: 16″

Biceps Size: 15.5″

Forearms Size: 13″

Diet: MEAL 1 1 1/2 cups oats, 2 whole eggs, 3 whites (scrambled)
MEAL 2 100g chicken, 1 cup brown rice, 1 tbsp olive oil
MEAL 3 100g tuna, 1 slice wholemeal bread
MEAL 4 Protein shake (POST WORKOUT)
MEAL 5 100g chicken/lean beef, Root vegetables, 2 Yams
MEAL 6 150g cottage cheese (low fat variety),1 tbsp Peanut butter

Max Deadlift: 210lb

Max BenchPress: 220lb

Max Squat: 270lb

Goals: One day I would like to compete and hopefully get my hands on a pro card one day. Along the way i would also like to do some fitness modelling and spread nutritional and training advice.

Routine: I train over a 5 day split.
All workouts are done with intensity and focus with a 30-45 second rest period between sets.
I always pyramid the weights
Monday: Chest and biceps
-Barbell bench press 4 sets of 8-15 reps
-Incline dumbbell press 4 sets of 8-15 reps
-Incline dumbbell fly 4 sets of 8-15 reps
-Cable crossover 4 sets of 8-15 reps
-Pullovers 2 sets of 6-10 reps
-Barbell curls 4 sets of 8-15 reps
-incline dumbbell curl 4 sets of 8-15 reps
-concentration curl 2 sets of 6-10 reps
-preacher curl 2 sets of 6-10 reps

Tuesday: Legs and abs
-Barbell squat 4 sets of 8-15 reps
-Leg press 4 sets of 8-15 reps
-Hamstring curls supersetted with extensions 4 sets of 8-15 reps
-Lunges 4 sets of 8-15 reps
-Roman chair raises 3 sets 30 reps
-crunches 3 sets 10-20 reps
-weighted leg raises 3 sets 10-15 reps
-plank, 2 planks held for as long as possible each time

Wednesday:Back and Calves
-Pull up (weighted) 4 sets of 8-15 reps
-Dumbbell rows 4 sets of 8-15 reps
-close grip pulldowns 4 sets of 8-15 reps
-wide grip rows 4 sets of 8-15 reps
-T bar rows 2 sets 6-8 reps
-Hyperextensions 3 sets of 30 reps
-Standing calf raise 4 sets of 8-15 reps
-seated calf raise 4 sets of 8-15 reps
-leg press calf raises 4 sets of 8-15 reps

Thursday: Cardio
-2 mile run followed by 5 rounds of skipping lasting for 3 minutes each

Friday: Shoulders, traps and triceps
-Dumbbell press 4 sets of 8-15 reps
-lateral raises 4 sets of 8-15 reps
-front raises 4 sets of 8-15 reps
-reverse pec dec fly 4 sets of 8-15 reps
-rear deltoid raises 4 sets of 8-15 reps
- Smith machine front delt press 2 sets of 6-10 reps
- Dumbell shrugs 4 sets of 8-15 reps
-barbell shrugs 4 sets of 6-10 reps

Little Extra: I Focus on my negative reps during training and use very strict form. I believe the only way to achieve results is to work hard and push your body past its comfort zone. When it comes to nutrition, my ideology is one past down from a bodybuilder who trains at my gym: “if it grows in the ground, swims in the sea or walk on the land, eat it”.

Supplements: I take BSN Syntha 6
BSN N0-Xplode
AKKG (Myprotein.co.uk)
L-glutamine
Creatine ethyl esther

Website: http://bodyspace.bodybuilding.com/Harley2290

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Permanent link to this article: http://www.unleashedbeasts.com/beasts/harley-rainey-bodybuilding-changed-my-life/

1 comment

  1. Mike

    What weight was you when you started?