So Hello guys and girls my name is Liam and i am going to be going on a body transformation (hopefully) I have only 4 weeks but gonna give it a good go to at least see some kind of development on my body.
So lets get started!
I am a ectomorph, massively. Always been slim and lean, but with hardly any muscle. Of the muscle I do have it. I suppose, is toned. My body fat is (i'm guessing) around 11%. You can see my abs but nothing to really show off.
So a little back story.
I work in a summer camp in New Jersey in the summers and have a great time. It gets to go to the beach and everyone is muscular and theres scrawny me who is happy to take his shirt off but look even smaller with these “guidos” around me.
Inspired by being at The Jersey shore, I wanted a body like Pauly D and The Situation.
So I searched the internet for good workouts, one stuck to me....How Ryan Reynolds went from being an average build guy to ripped and muscular in 5 months before Blade.
I only have 4 weeks to hit this routine hard, left it a little late. But if I get a fraction of the results then I will be extremely happy, after all i'm only looking to get a bit more size and shape for the summer. If all works well then I will be picking this routine up after the summer.
I will be following the routine that got Ryan Reynolds in shape for his role of Hannibal King in Blade:Trinity.
This 5 day spilt consists of warm-ups of crunches, rather then conventional cardio.
I will also follow the nutrition plan that put him into shape and gave him “the best abs in Hollywood” as dubbed by some. (workout and nutrition can be found at http://fitnessfreak24.com/ryan-reynolds-workout-and-diet/ &
Not sure if this is 100% legitimate, but theres only one way to find out.
So lets get started with the vitals for day 1!
Waist – 30.5in
Bicep - 11in
I am a lean guy to start with, a low body fat % I decided to ditch the cardio within my sessions for the next 4 weeks while I get ready for summer.
Taking advise of Ryan Reynolds' personal trainer (Darren Chapman) I did a warm up of no cardio, but crunches instead. I performed 200 crunches as a warm up in sets as follows: 50,25,50,25,50.
I then moved onto my full workout. In all it went well, strength needed for the pull ups as it took me more than 3 sets to get to 12 per set 36 total.
I was in the gym around an hour and a half/hour and three quarters.
Afterwards I breathe a sigh of relief that is over but also feeling great that I had powered through my first workout.
Hamstrings are feeling tight already and can feel the aches coming on ready for tomorrow!!
The eating......The nutrition plan that I am following is a high protein-low carb plan that (hopefully) will help me gain some mass while still leaving me lean and toned.
So here is the weight I used for everything:
Lat Pull-down – 42.5kg
Bent-Over Row – 35Kg
Deadlift – 40Kg
Seated Row – 26.25Kg
Reverse Cable Fly – 3.75Kg
And for Leg raises on abs workout I used a 3Kg dumbbell.
Here is the workout plan:
|Monday – Back||Sets||Reps|
|Lat Pull Down||3||12|
|Bent Over Barbell Row||4||6|
|Seated Cable Row||3||10|
|Reverse Cable Fly||3||12|
|Tuesday – Chest|
|Barbell Bench Press||3||12|
|Incline Dumbbell Press||3||12|
|Incline Dumbbell Fly||3||12|
|Wednesday – Biceps|
|One Arm DB Curls||3||12|
|Thursday – Triceps|
|Seated Tricep Presses||3||12|
|Friday – Shoulders|
|Abs (Alternate Days)|
|Vertical Bench Crunches||3||25|
|Any Day - Legs|
Thanks for reading and I hope to be reporting back with some good progress along the way.
Any comments and/or suggestions are very welcome