Contents
Name: Dorian Godfrey
Start age: 17
Current age: 20
Start weight: 130Ibs
End of transformation weight: 180Ibs
Height: 6’1
Total Weight Lost or weight gain: 50Ibs gained
Throughout high school, I was extremely skinny and weak. I could eat anything in sight and not gain an ounce of body weight. I was passionate about basketball and would do anything it took to take my game to the next level, which was college. I took a weight training class my junior year of high school, but never took it seriously.
It wasn’t until my senior year of high school that I quit playing basketball and starting getting serious about weight lifting. I knew it was time for a change when I saw a cheerleader at my high school lift more than me. Yes, there were girls who were stronger than I was. That became the turning point in changing my lifestyle & ultimately got me into the weight room.
I am a very motivated individual, so a lot of my motivation comes from the desire to succeed, to become better than average, and to inspire people to get fit.
I’d say the health benefits are more from a psychological stand point. Pushing your body to it’s physical limits allows you to grow mentally as well as build character.
I lift by myself 98% of the time, but I always lift while my buddies are at the gym in case I need a spot.
I workout 5 days a week
Depends on the muscle group I’m lifting that day. Legs may take up to 2 hours where as arms may take less than an hour.
The most effective workout is one that pushes you past failure. I use to put a lot of thought & time into the most optimal routine. Forget about sets & reps, you will lift until you force your muscles to grow. If you’re not pushing past failure, you are just maintaining what you already have. I don’t care whats “optimal” or what “scientific research” says is optimal. At the end of the day, if you don’t have consistency or intensity, then you’re not going to build muscle, period.
Monday: Chest/Biceps
8-10 Sets of Bench Press ranging from 3-20 Reps
8-10 Sets of Incline Press ranging from 3-20 Reps
8-10 Sets of Cable Flies ranging from 8-20 Reps
4-6 Sets of Barbell Curls ranging from 6-20 Reps
Tuesday: Back/Triceps
8-10 Sets of Pull Ups ranging from 3-20 Reps
8-10 Sets of LatPull Downs ranging from 6-20 Reps
8-10 Sets of Cable Rows ranging from 6-20 Reps
8-10 Sets of Barbell Rows ranging from 6-20 Reps
Wednesday: Legs
8-10 Sets of Squats ranging from 5-20 Reps
8-10 Sets of Leg Press ranging from 6-20 Reps
6-10 of Lying Leg Curls ranging from 6-20 Reps
6-10 Sets of Calf Raises ranging from 6-20 Reps
Thursday: Off/Cardio
Friday: Shoulders/Traps
8-10 Sets of Shoulder Press ranging from 6-20 Reps
8-10 Sets of Lateral Flies ranging from 6-20 Reps
8-10 Sets of Rear Delt Flies ranging from 8-20 Reps
8 Sets of DB Shrugs, 8-12 Reps
Saturday: Arms
10 Sets of Barbell Curls, 6-20 Reps
6 Sets of Hammer Curls 6-20 Reps
10 Sets of Pushdowns, 6-20 Reps
6 Sets of Skullcrushers, 6-20 Reps
Sunday: Off/Cardio
Squats, Dips, Pull Ups, Bench Press, and Deadlifts.
I don’t really have a strict diet I stick with everyday. I eat what I want & make sure it fit’s my macros. The key to any diet is to make it feel as if you’re not dieting at all!
IIFYM!
I stick to the basics all year around. Creatine monohydrate, whey protein, and a preworkout. There’s no need to buy any other form than creatine monohydrate. Buying creatine that doesn’t cause water retention defeats the purpose of taking creatine in the first place.
I love the feeling of pushing my body to it’s physical & mental limits. The pump & “high” you get in the gym is more satisfying than any chemical drug you could ever take. Take a pre-workout, get in the zone, and forget about everything else in this world.
Sprints or any form of HIIT.
Kai Greene, Simeon Panda, Zyzz, & Joey Swoll.
I would like build upon my fitness career. Start competing at a high level, inspire others through eBooks, and perhaps compete at the National level one day.
Push yourself in the gym, get enough rest, and eat to grow.
email: dorian.g.godfrey@gmail.com
Website: www.5x5muscle.com
Facebook: www.facebook.com/dorian.godfrey
Instagram: @dorianlifts
