Bodybuilding.com - Male Transformation Of The Week - Nick Conner.

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Love your wife and love your family and treat others the way you want to be treated.

Nick was sick of being a skinny college pitcher and wanted to lift more weights even though he risked losing some speed on his fastball. Learn how he took training to a new level and gained an impressive 30 lbs!

Male Transformation Of The Week - Nick Conner.

By: Nick Conner

Before:
167 lbs

After:
197 lbs

Vital Stats

Name: Nick Conner
Email: throgas@yahoo.com

Before:
Weight: 167 lbs
Bench: 160 lbs
Squat: 315 lbs

After:
Weight: 197 lbs
Bench: Partial 500 lbs
Squat: 280 lbs

Introduction

I was sick of being a skinny college pitcher. My entire life coaches told me not to lift heavy weights because it would take away from my fastball. I did eventually reach a 93 mph fastball, but when I graduated it was time to get jacked. I went from 167lbs to 197lbs in about 3 months. My family and friends kept saying "What in the world are you doing," and I thought in the back of my mind, I live in the weight room.

I recently changed jobs from a rental store to a super nice gym called G-7 in Central, SC (I just work the front). There is a guy named David Goff that owns and operates the place and he always would help answer any of my bizarre questions and also let me borrow his converse all-star shoes to squat in. He's a great Christian guy that helped me along the way and I would absolutely do anything for.

I always think about how the good Lord could call anybody up at any time, so with that said, you just have to live and lift like it could be your last. Keep your mind focused on Jesus and anything is possible.

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Nick Conner.

Why I Got Started

I got started because I was sick and tired of not being able to lift heavy weights. My baseball coaches told me daily, "Do not lift heavy weights; it will take away from your fastball." My arms were skinny, my shoulders were loose and I was a light weight. I was time to put on some serious weight.

How I Did It

I put my head down and focused on nothing but straight the heaviest weights I could possibly hold in my hands without dropping them. I eat my wife and I out of house and home. I knew that you gain the most weight in your legs so I hit the squat rack hard once a week. Its all about packing your gut and lifting heavy. Lifting to failure really pumps my muscles.

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Nick Conner.

If someone told you they would give you a million dollars if you could do just one more curl, by the time your workout is done, you simply shouldn't be able to do one more. I get in and get out, only 45 minute workouts. You might say only 45 minutes, but its 45 minutes of straight get in it done.

Do not talk to anyone when your working out, just focus on the muscles being worked, it might sound a little rude but people should know that today you came to the gym to workout and not talk. Keep your mind clean, keep it clear, and the most important is keep it focused on Jesus Christ. He will take you far beyond anything in this world if you keep him first. I got baptized Sept. 8th 2007; I know from experience.

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Nick Conner.

Supplements

I took Weight Gainer 2200.
I took Optimum Protein.
I took regular multivitamins, and now Animal Pak.

Sample Week Of Diet

Breakfast:

5 Eggs
2 packets of oatmeal
2 yogurts
glass of milk
1 banana
multivitamins
and lots of water

Snack:

Protein bar
Yoohoo
1 serving of peanuts
1 orange

Lunch:

2 to 3 turkey sandwich's
3 servings of low fat cottage cheese
Optimum Protein shake

Snack:

1 can of tuna
weight gainer shake
1 serving of peanuts
glass of apple juice

Dinner:

Steak or grilled chicken
2 servings of cottage cheese
2 glasses of milk

Snack:

Peanut butter sandwich
1 serving of pineapples
protein shake

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Nick Conner.

This continues throughout the week. Some stuff may vary but this is pretty much it. Don't stop eating.

Sample Week Of Training

Monday: Chest & Triceps:

Bench Press: 4 to 6 reps (3 sets)
Incline Bench: 4 to 6 reps (3 sets)
Decline Bench: 4 to 6 reps (3 sets)
Close Grip Bench: 4 to 6 reps (3 sets)
Incline Dumbbell Press: 4 to 6 reps (3 sets)
Cable Crossover Flyes: 4 to 6 reps (3 sets)
Seated Dumbbell Tricep Extensions: 4 to 6 reps (3 sets)
One Arm Dumbbell Tricep Extensions: 4 to 6 reps (3 sets)
Nose Breakers: 4 to 6 reps (3 sets)
Cable Pushdowns: 4 to 6 reps (3 sets)
Weighted Dips or Body Weight: 6 to 8 reps (3 sets)
Push Ups to Failure

print Click Here For A Printable Log Of Monday.

Tuesday: Back & Biceps:

Chin-Ups: 10 Reps (5 sets)
Reverse Chin-Ups: 10 reps (3 sets)
One Arm Dumbbell Rows: 4 to 6 reps (3 sets)
T-Bar Rows: 4 to 6 reps (3 sets)
Dead Lifts: 4 to 6 reps (3 sets)
Straight Bar Bent Rows: 4 to 6 reps (3 sets)
Upright Rows: 4 to 6 reps (3 sets)
Dumbbell Shrugs: 4 to 6 reps (3 sets)
Flat Bar Shrugs: 4 to 6 reps (3 sets)

print Click Here For A Printable Log Of Tuesday.

Wednesday: Legs:

Dumbbell Squats: 4 to 6 reps (3 sets)
Safety Bar Full Squats: 4 to 6 reps (3 sets)
Front Squats: 4 to 6 reps (3 sets)
Angled Leg Press: 4 to 6 reps (3 sets)
Hack Machine Squats: 4 to 6 reps (3 sets)
Leg Extensions: 4 to 6 reps (3 sets)
Lying Leg Curl: 4 to 6 reps (3 sets)
Standing Leg Curl: 4 to 6 reps (3 sets)
Good Mornings: 4 to 6 reps (3 sets)
Machine adductions inner: 4 to 6 reps (3 sets)
Standing Calf Raises: 10 to 15 reps (3 sets)
Seated Calf Raises: 10 to 15 Reps (3 sets)
Slide Calf Raises: 10 reps (3 sets)
Barbell Lunges: 4 to 6 reps (3 sets)
Machine Abs: 10 reps (3 sets)

print Click Here For A Printable Log Of Wednesday.

Thursday: Shoulders:

Barbell Front Raises: 4 to 6 reps (3 sets)
Back Press: 4 to 6 reps (3 sets)
Front Press: 4 to 6 reps (3 sets)
Seated Dumbbell Press: 4 to 6 reps (3 sets)
Standing Lateral Raises Dumbbell: 4 to 6 reps (3 sets)
Bent Over Lateral Raises: 4 to 6 reps (3 sets)
Low Pulley Lateral Raises: 4 to 6 reps (3 sets)
Low Pulley Front Rises: 4 to 6 reps (3 sets)
Barbell Front Raises: 4 to 6 reps (3 sets)
Upright Rows: 4 to 6 reps (3 sets)

print Click Here For A Printable Log Of Thursday.

Friday: Arms:

Seated Barbell Curls: 4 to 6 reps (3 sets)
Hammer Curls: 4 to 6 reps (3 sets)
Barbell Reverse Curls: 4 to 6 reps (3 sets)
Reverse Wrist Curls: 4 to 6 reps (3 sets)
Wrist Curls: 4 to 6 reps (3 sets)
Concentration Curls: 4 to 6 reps (3 sets)
Reverse Pull-Down: 4 to 6 reps (3 sets)
Machine Abs: 10 reps (3 sets)
Floor Ab routine

print Click Here For A Printable Log Of Friday.

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Nick Conner.

Suggestions For Others

The main thing that I can suggest to others is to stop partying, stop drinking, find a church, find Jesus, get saved, get baptized, and get on the road to heaven. After that, keep your mind focused on the finish line. The bible says patience is a virtue, so be patient. You got to get in and get out.

Stay focused. Listen to your heart and not others. Love your wife and love your family and treat others the way you want to be treated. Do not get tricked by the things in this world, but keep your mind clean and pure even if it means losing your friends. I would much rather lose my friends and gain eternity in heaven following Jesus. Live hard and lift even harder.