Contents
Name: Scott Kallet
Start Age: 16 Years old
Current Age: 20 years old
Start weight: 182lbs/ around 20% bodyfat (Rough estimate)
End weight: 175lbs (8% bodyfat)
Height: 5ft 11in
7 days a week. My weekend workouts tend to be less intense to allow recovery for an intense week ahead.
90% of the time, I work out on my own. For my heavier sets, I usually look for spotters incase of emergency. My first year working out, I was accompanied by one of my close friends who was also a beginner. At the time, we shared similar goals in the gym and accompanied eachother to push our limits/maximize results.
Overall, I prefer a workout routine that incorporates basic hypertrophy (muscle gain) exercises, speedwork, and also strength training. Through different styles of training, I believe you can stimulate a large variety of muscle fibers and maximize results in the gym. I also prefer to train each muscle group with a higher frequency if I feel a muscle group is a weakpoint. Although my training may not work for all individuals, self experimentation has been crucial for my own success.
Prior to discovering fitness, wrestling was practically my life. I began wrestling recreationally at age 9 and became a year-round wrestler by age 11. As a freshman in high school, I suffered a pretty serious knee injury that took me off the mat for nearly a year. Although I returned for a winning sophomore season, my passion for wrestling seemed to dwindle away and I gradually fell into a sedentary lifestyle filled with excessive partying. Over the course of 8 months, I grew from a very lanky 125lb wrestler, to a completely lazy 182lb “party animal”. In June 2011, my parents became concerned about my reckless decisions and bought me a membership to the Urban Active gym right by my house. My first few weeks in the gym, I had hardly any idea what I was doing and would spontaneously bounce around different pieces of equipment. On June 27, 2010, I found myself in a serious argument with my parents regarding my decisions and also saw a shirtless facebook photo of myself (my before pic) that left me blatantly disgusted with myself. That night, I layed in bed deep in my own thoughts and feeling completely clueless with everything I had going on. By 5 A.M., something convinced me to go blow off my frustration at the gym. For nearly 45 minutes, I cranked out random workouts until I was completely submerged in sweat. The energy flowing through me was exilirating, something I had never experienced before. From that moment, the flame was sparked and everything took off rapidly.
My initial motivation was to simply be a healthier individual, become more attractive to girls, and stand out in a sense. After a few months in the gym, I saw dramatic changes in nearly every aspect of my life. Although I received the attention I wanted, fitness became a positive outlet for me and I knew I couldn’t slow my roll. I am driven by the constant chase of progression and pushing past my previous limits. At the age of 18, I told my parents that I wanted to have a career involving training high calibur athletes and being a part of the fitness industry as a whole. Shockingly, my parents practically told me that I was living on a “pipe dream” and the chances of standing out were slim to none. Here I am two years later, and that “pipe dream” has snowballed into personal goals that drive me daily. Although I tend not to open up about my ambitions to others who are unfamiliar with fitness, I am motivated to have a career that is unique from the mundane desk jobs many individuals have today. In the classroom, I am currently a college student entering my third year. In the gym, I am consistently beating any past self doubt and going far beyond my comfort zone to maximize results. I am amazed with how far I have come since day one and feel a great sense of personal accomplishment. I want to share the benefits of a fit lifestyle with others and hopefully help others transform their own physiques. My past failures are the best thing that ever happened to me because I will never go back to the way I was ever again.
This is the workout plan I have created for my next mass-gaining phase (August 2014-February 2015).
Monday: Upperbody
Exercise: sets x reps (No “warmup” sets included below). Every workout is started with a 10 minute cardio warmup.
Barbbell Bench: 3×3
Barbbell Bench (Paused Reps): 2x 8-12
Weighted Narrow-Grip Pullups: 4×6-8
Standing Overhead Presses: 5×5
Single Arm Dumbbell Row: 5×10
Dumbbell Incline Benchpress: 4x 6-8
Any Flye or Crossover variation: 2×12-15
-5 sets of triceps (any exercise)
-5 sets of biceps (any exercise)
Tuesday: Lower
Barbbell Squat: 3×3 (Power sets)
Barbbell Deadlift: 4 x 6-8
Barbbell Squats ATG: 5x 8-12
Leg Extension: 3 x 20
Leg Curl: 3 x 20
Hip Adductor Machine: 3 x 20
Leg Press: 5 sets to failure
-8 sets of any calf machine/workout
Wednesday: Chest and Arms
Dumbbell Flat Bench: 4 x 8-12
Incline Barbbell Bench: 4 x 8-12
Incline Flyes (Cable or DB): 3 x 12-15
Decline Dumbbell Press: 3 x 8-12
Barbbell Curl: 3 x 6-10
Inside Grip Benchpress: 3 x 6-10
-2 sets of any triceps pressdown variation
-2 sets of any concentration/ preacher curl
Thursday: Shoulders and Legs
Dumbbell Shoulder press (seated): 4 x 6-8
Arnold Press: 3 x 12-15
Face/Rope Pulls: 2 x 15-20
Lateral Raise: 3 x 8-12
Rear Delt Flies: 2 x 12-15
Upright Rows super-setted w/ Standing Military Press: 3 x 15-20 (usually fairly light weight)
Barbbell Squat: 10 x 10 ( German Volume training)
Sumo deadlift: 5 x 8-12
Back Extension: 2 x 20
Dumbbell Lunges: 2 x 8-12
Friday: Back
Weighted wide-grip pullups: 4 x 8-12
Narrow Grip Lat Pulldown: 2 x 12-15
Barbbell Row: 4 x 8-12
T-Bar Row (chest supported): 4 x 10
Cable Rows: 4 x 12-15
-200 Unweighted Pullups (various grips): As many sets as needed-
Saturday: Weakpoint Training
Paused/Speed Barbbell Bench: 3 x 8-12
Flye Machine: 2 x 12-15
200 Pushups (as many sets as needed)
Barbbell Squats ATG: 4 x 20
– Various Speedwork Excercises for the legs. May include box squats, plyometrics, etc.-
Sunday: Abs/Forearms/Calves
-6 sets of any forearm workout
-6 sets of any calf workout
Rope Crunches: 4 x 15-20
Hanging Windshield Wipers: 2 x 8 reps (each side)
Cable Woodchoppers: 2 x 12-15
Weighted Leg-Lifts: 3 x 6-8
During my mass-gaining phases, I usually do a cardio warmup pre-workout. This can be on any machine available to me or simply jogging outside. My aim is usually to burn 100-150 calories before lifting. Once per week, I usually do a 10-15 minute high intensity interval workout consisting of alternating periods of high/low intensity. During my cutting phases, I usually increase my low intensity cardio sessions to burn around 200-300 calories. I also try to do atleast 2-3 HIIT workouts throughout the week as well.
Currently, I do not follow a strict diet regime. Overall, I aim to intake a certain number of calories daily depending on my goals and I track my macronutrient intake daily. I try to intake atleast 175-200g of protein daily and atleast .35 grams of fat for each pound of my bodyweight. The remainder of my caloric intake is filled by carbohydrates. Through macronutrient tracking, I have learned alot about my own body and how it responds to different types of foods. On the weekends, I tend to indulge like most college students do.
Although I was a huge advocate of supplementation as a beginner, I have learned that proper dieting is much more beneficial. My current supplements include: Optimum Nutrition- Micronized Creatine Monohydrate and Gaspari Nutrition-Superpump 3.0 (preworkout). Sometimes, I will purchase whey protein powder for times when I cannot make myself a wholesome meal or need to meet my macronutrient requirements.
Fitness has given me a sense of identity and a drive to maximize my potential. Working out is a constant chase. My entire life, I have been a goal-oriented individual. Nothing beats the feeling of visually observing/experiencing my own changes and seeing all my efforts come through positively. Overall, I feel like everyone needs a passion to drive and set themselves apart from the norm.
For Cardio, I enjoy high intensity training. Many of my high intensity cardio workouts include: Box Jumps, Burpees, Tire Flips, Sprints, and more. I really try to change things up as much as possible.
1) Ali Bomaye- The Game
2) The One- Dualistic
3) Street Lights- Kanye West
4) Come With Me- Steve Aoki (Deorro Remix)
5) Here Comes The Boom- Nelly
There is simply too many to name! Overall, I must say Matthew Ogus has been like a mentor to me. His approach to bodybuilding and youtube videos are perfect for lifters of all levels. Physique wise, I must say that Sadik Hadzovic carries a physique that I would love to accomplish someday.
As of right now, I am looking forward to making my NPC Men’s Physique debut in the Spring/Summer of 2015. In the near future, I’ll also be getting photographed for a portfolio and working with whatever offers come my way. I plan on building up my own personal credentials and someday working with high calibur athletes (professional or college). I am currently studying to become a sports medicine doctor or chiropractor.
1) Diet! You can have the world’s greatest work ethic, but progress will be greatly hindered/stalled if you aren’t properly fueling your body.
2) Patience is everything. Your progress will not be visible over the course of a few days. Transformations take time, consistency, and a vision to work towards. Over the course of many months/years, your efforts will be evident. There’s going to be a mix of lowpoints and highpoints. Be DRIVEN.
3) Self Experimentation. Too many gym-goers follow set plans and diets that they discover. Do NOT be afraid to be unorthodox and always keep an open-minded approach to new ideas. The human body is scientifically complex in every single way. Through trial and error, you will slowly learn what works best for yourself.
Instagram: @ScottAndFranzia
Twitter: @Kallet_MP
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Scott;
Please contact me about genealogy. there are some Kallet people in my family. Look to hear from you soon to see if there is a relationship.