Contents
Name: Alex Gallagher
Start age: 30 (10 Week transformation I was 30 straight through)
Current age: 31
Start weight: 215lb
End of transformation weight: 185lb
Height: 180cm / 5ft 10
Total weight lost or weight gain: 30lbs
Started using weights to compliment my Martial Arts training when I was around 16, then the bug caught and it completely replaced it. Around 19 I started to adopt a typical bodybuilding split.
Goal setting, it can be to increase a few of the core lifts or bring up a lagging body part.
Besides physical appearance, do you notice any other health benefits that you got from bodybuilding?
I think bodybuilding has instilled some basic principals that transfer into daily life, preparation and work ethic especially.
I have had training partners over the years but recently its ear phones in and focus.
4/6 days a week depending on the split, rest is as important as the workout.
I like to mix it up depending on my goals
PHAT
Wendler 531
GVT 10×10
Bill Starr 5×5
For the 10 week transformation I used an adapted PHAT routine,
Monday: Lower – Strength oriented
Squats 5×5 (Sets of reps)
Good Mornings 5×10
Lunges 3×10
Tuesday: Upper – Strength oriented
Bench 5×5
Rows 5×5
Military Press 3×10
Weighted Reverse Grip Chins 3×8
Wednesday: Abs and Calves – Hypertrophy
Cable Abs 3×10
Swiss Ball Crunches 3×10
Swiss Ball Reverse Crunch 3×10
Plank 3x 1min
Side Plank 3 1min
Standing Calf 3×10
Calf Leg Press 3×10
Seated Calf 3×10
Thursday: Lower – Hypertrophy – Upper
GVT Squats 10×10
Leg Ext 5×20
Leg Curl 5×20
Overhead Squat 3×10
Overhead Squat 3×10
Friday: Upper – Hypertrophy (Chest/Back/Shoulders) – Lower
Super set 1
Dbell Press Inclince 3×20
Supported Row 3×20
Superset 2
Reverse Grip Chins 3×15
Incline Press Ups 3×20
Triple dropset
Standing Shoulder DB Press 3 10/10/10
Saturday: Upper – Hypertrophy (Lagging body parts)
Bicep Curl 3×20/15/10
Dumbell Tricep Extension 5×20/15/10
Giant Set
Cable Curl 2×10
Cable Pushdown 2×10
Upright rows 2 x 10
W’s and T’s – Rear delt and trap work.
Sunday:
Rest
Squats – its a love hate relationship.
On the 10 week transformation it was really straight forward and easy to prepare and stick to.
Meal 1:
2 x Bananas
10 BCAA Caps
Pre Workout
BCAA Powder
Meal 2:
50g Fiberone or Shredded Wheat
200ml Skimmed Milk
8 Egg Whites
2 Eggs
Meal 3:
Whey
Blueberries
1xBanana
Meal 4:
50g Turkey/Chicken/Beef etc
½ Tin Tuna
½ Grapfruit
4 Rice Cakes
10g Low sugar Jam
Meal 5:
Whey
Pear
2 Rice Cakes
Meal 6:
Rice
Chicken
Brocoli
2 Rice Cakes
10g Low sugar Jam
Meal 7:
50g Turkey
35g Tuna
½ Grapfruit
50g Fiberone or Shredded Wheat
200ml Skimmed Milk
On the 10 week transformation, I used BCAA’s, Whey Protein, ZMA, Pre Workout (generic caffeine, beta alanine, creatine – no stims), Vit C.
Cardio? I like to do active things in spare time, but im never doing structured cardio to get street lean.
Calvin Harris if I just want to leave an up beat album on.
Jay Z – Black album you cant go wrong
Linkin Park and Rob Baily if i’m going heavy
Guilty pleasures include a mix of 80’s power Ballards, lots of Rocky.
I’m currently doing my next 10 week shred, I got a bit chubby over the holidays last year so its time to dial it back again. Check out my new log Pathetic to Aesthetic 2014- https://www.youtube.com/playlist?list=PL-nBAAsrM4HDb-bbY2CFwjhsV0Q1Yd-Ge . I may even stretch this out and get really lean.
Consistency, common sense and be accountable (record what your doing it will help you keep on track, a video log really helps ).
Website: www.naturalbrawn.com (under construction)
Facebook: https://www.facebook.com/groups/401975123183601/
Instagram: naturalbrawn
Twitter: @NaturalBrawn
Youtube: https://www.youtube.com/user/bbchamp03/featured
