By: Male Transformation Of The Week

Before: 143 lbs

After: 173 lbs

Vital Stats

Name: Maris Reksnis
Email: guitarmaris@gmail.com
BodySpace: jeggersss

Before:
Age: 19
Height: 6'0"
Weight: 143 lbs

After:
Age: 21
Height: 6'0"
Weight: 173 lbs

Why I Got Started

Since I can remember I've always been one of those skinny guys who wasn't even able to do 10 pushups. I was always embarrassed when I needed to take my shirt off. I wasn't satisfied with my look and finally decided to do something.

Click Image To Enlarge.
I Was Always Embarrassed When
I Needed To Take My Shirt Off.

How I Did It

I collected a lot of information about exercises, nutrition, supplements and finally started lifting weights. I started with big compound movements and quickly began to see results.

Click Image To Enlarge.
I Quickly Began To See Results.

Supplements

• Prolab N-Large II
• Universal Animal Pak
• Universal Storm
• Gaspari SuperPump250

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Diet

Meal 1:
• Egg whites
• Oatmeal
• Fruits

Meal 2:

• Protein shake

Meal 3:

• Chicken breast
• Veggies
• Rice

Meal 4:

• Tuna
• Whole wheat bread

Meal 5: Post Workout

• Protein shake
• Oats

Meal 6: Before Bed

• Casein Protein

Click Image To Enlarge.
Maris Reksnis.

Training

Day 1: Chest
• Incline Dumbbell Bench Press: 4 x 10-8-6-4 Superset With
• Dumbbell Flyes: 4 x Failure
• Machine Chest Press: 4 x 10-8-6-4 Superset With
• Cable Crossovers: 4 x Failure
• Butterfly: 4 x Failure
• Decline Bench Press: 3 x Failure
• Decline Dumbbell Flyes: 3 x Failure

Click Here For A Printable Log Of Day 1: Chest.

Day 2: Legs

• Leg Extensions: 4 x 12-15
• Hack Squat: 7 x 10-12 (Last Set - Triple Drop Set)
• Leg Press: 4 x 10
• Barbell Squat: 3 x 10
• Lying Leg Curls: 4 x 10-12
• Standing Leg Curls: 4 x 10-12
• Stiff-Legged Deadlifts: 3 x 10-12

Click Here For A Printable Log Of Day 2: Legs.

Day 3: Back & Triceps

• Lat Pulldown: 4 x Failure
• Bent Over Barbell Rows: 4 x Failure Superset With
• Seated Cable Rows: 4 x Failure
• Deadlift: 3 x Failure Superset With
• T-Bar Rows: 3 x Failure
• Hyperextensions: 4 x Failure

Click Here For A Printable Log Of Day 3: Back & Triceps.

Day 4: Shoulders & Biceps

• Military Press: 4 x 10-8-6-4
• Lateral Raises: 4 x Failure
• Front Dumbbell Raises: 4 x Failure
• 21's: 3 Sets
• Cable Hammer Curls: 3 x 6-8
• Dumbbell Curls: 3 x 6-8
• Hammer Curls: 3 x 6-8

Click To Enlarge.
21's Using The Curl.
First 7 Reps - MPEG (297 KB) - Windows Media (88 KB)
Next 7 Reps - MPEG (247 KB) - Windows Media (78 KB)
Last 7 Reps - MPEG (1.1 MB) - Windows Media (277 KB)

Click Here For A Printable Log Of Day 4: Shoulders & Biceps.

• No Excuses: If you make up your mind that something must be done, then get into the gym the same day and start doing something.
• Train Hard: Feel dead after few heavy reps?! Kick yourself in the @ss and do a few more!

Click Image To Enlarge.
No Excuses.

• Eat Big, Sleep Big: If you want big muscles, you have to change your eating habits. You must eat like a monster, then go to sleep. You have to build muscles, not entertain yourself sitting by the TV.

Male Transformation Of The Week
maletransformations@bodybuilding.com

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