Waist size: 30″
Bicep size: 16.5″
Incline Dumbbell Flyes – 4×10
Incline Dumbbell Press – 4×10
Flat Barbell Press – 4×10
Cable Machine Flyes – 4×10
Tuesday: Triceps and Calves
Cable Rope Pulldowns – 4×10
Incline Skullcrushers – 4×10
V-bar Pulldowns – 4×10
Weighted Bench Dips – 4×10
Standing Calve Raises – 4×10
Seated Calve Raises – 4×10
Leg Extensions – 4×10
Squats – 4×10
Leg Press – 4×10
Lunges – walk 4 laps around the gym
Thursday: Delts and Abs
Machine Press – 4×10
Dumbell Press – 4×10
Bent-over Rear Cable Lateral Raises – 4×10
Seated Dumbbell Lateral Raises – 4×10
Bench Leg Raises — 5×10
Roman Chair Leg Raises — 5×10
Crunches till failure
Pull-ups – 4×10
Deadlifts – 4×10
Bent-over Dumbbell Rows – 4×10
Hammer Strength Machine Pulldowns – 4×10
Bent-over Rear Cable Lateral Raises – 4×10
Saturday: Double Up Day
Meal 1: 5-6 Whole Eggs scrambled with sliced ham and cottage cheese
Meal 2: Can of tuna and some mixed nuts
Meal 3: Chicken Breast and baked pumpkin
Meal 4: Protein Shake
Meal 5: Marinated chicken strips with brocolli or spinach
Meal 6: 100g Cottage Cheese
When and why did you get started?
I was a late starter and only begun training at the age of 22. This was around 2005. Id spent several years after high school not really caring much for my health, partying hard and going out alot. This is the year I had a major health scare which turned me to the gym. Since then its been a roller-coaster ride of fun.
Will you always strive to get stronger or at some point just try to maintain?
I think the real champions are the ones that are always hungry, always trying to raise the bar and always pushing themselves to reach new goals. The ones that point at a mens health magazine cover and say “Ill be happy to just look like that”, are ironically the ones that dont have enough self drive to even come close to it. So to answer this question correctly, Ill never stop and just be ‘happy’ or maintain. Theres parts of my physique that are no where near there potential and ill most likely be a 60 year old in the gym hogging the calve machines hahaha.
Please tell us about your website (www.philrayho.com) and what’s it about?
Well its been a long time in the making and its finally ready to be launched. I really hope to have it up and running much sooner but sometimes life throws you lemons.
The user information kit is now available and downloadable from this link.
What would be your biggest dream to be able to achieve?
To be successful in something I love doing.
Do you ever struggle to stick to your diet and eat lots of junk food?
Yes ofcourse, Im human too you know! haha. I think self discipline is ofcourse important in times of cravings. But cooking for myself for many years now has taught me that you can actually find recipes that are still fairly clean and wont ruin your diet but still kill the cravings. My site will have cooking videos where Ill show you how to make low carb cheesecake and protein packed chocolate slice. I think the key to staying on track with nutrition is to mix things up and learn as much as you can about whats allowable and what isnt. You dont have to eat tuna and spinach all day everyday!
Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?
Back in the days, every weekend. and it killed my gains. Now, I rarely drink. I guess my only advice is to keep in moderation, once a month maybe. But like ive said before, nothing beats not drinking at all. I shouldnt have to list all the set backs it creates, the real hardcore lifters no not to go near it.
What supplements do you take if any?
What is your favourite food?
Who do you look up to these days and why?
Greg Plitt. He’s a genius. Makes money off doing something he loves.
What are your thoughts on steroids?
I understand that living a bodybuilding lifestyle your going to get thrown in the steroids bag. And to be honest Ive a lot of friends that ive met through the gym, some users, some not. I accept people for who they are and not what they choose to do with their bodies. Ive made my choice and im sticking to it. Maybe one day when im in my mid 30s Id consider it, but at that time Ill be married with a family and I wouldnt care about being big and ripped. Id probably just want to be fit and healthy and watch my kids grow up.
What is your favourite quote?
“Things may come to those who wait, but only the things left by those
who hustle.” – Abraham Lincoln
Your top 3 tips to someone that might be just starting out bodybuilding?
Be the master of compound movements
Be the master of consistency
Be the master of the KITCHEN!!!