I really got in to bodybuilding last year, when I started training at a great gym for the hardcore fanatic. The backup I got was amazing, and I fell in love with the sport!

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Michael Lohne.

What Workout Plan Worked Best For You?

Monday: Chest
• Incline Dumbbell Press: 4 x 6-8
• Flat Bench Press: 4 x 6-8
• Decline Bench Press: 3 x 10-12
• Cable Crossover: 3 x 10-15

Click Here For A Printable Log Of Monday: Chest.

Tuesday: Legs

• Squats: 4 x 6-10
• Leg Press: 4 x 6-10
• Leg Extensions: 2 x 10-15
• Stiff Legged Deadlifts: 4 x 6-10
• Leg Curls: 2 x 10-15

Click Here For A Printable Log Of Tuesday: Legs.

Wednesday: Off

Thursday: Back & Calves

• Lat Pulldown: 4 x 6-10
• Bent Over Barbell Rows: 4 x 6-10
• T-Bar Rows: 2 x 10-15
• Seated Cable Rows: 2 x 10-15
• Seated Calf Raises: 4 x 6-10
• Standing Calf Raises: 2 x 10-15

Click Here For A Printable Log Of Thursday: Back & Calves.

Friday: Biceps & Triceps

• Triceps Extensions: 4 x 6-10
• French Presses: 4 x 6-10
• One Arm Triceps Presses: 2 x 10-15
• Wide Grip Bicep Curls: 4 x 6-10
• Incline Dumbbell Curls: 4 x 6-10
• Cable Hammer Curls: 2 x 10-15

Click Here For A Printable Log Of Friday: Biceps & Triceps.

Saturday: Off

Sunday: Shoulders

• Dumbbell Shoulder Presses: 4 x 6-10
• Lateral Raises: 4 x 8-12
• Smith Machine Behind The Neck Press: 4 x 6-10
• Rear Delt Raise: 2 x 10-15

Click Here For A Printable Log Of Sunday: Shoulders.

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Michael Lohne.

What Nutrition Plan Has Worked Best For You?

6:30 AM:
• 50 gram oatmeal
• 200 gram egg whites
• 35 gram whey protein powder
• 1 tbsp flaxseed oil

9:00 AM:

• 200 gram cod
• 40 gram brown rice
• 1 tbsp flaxseed oil

11:30 AM:

• 200 gram cod
• 40 gram brown rice
• 1 tbsp flaxseed oil

2:00 PM:

• 200 gram cod
• 40 gram brown rice
• 1 tbsp flaxseed oil

4:30 PM:

• 200 gram cod
• 40 gram brown rice
• 1 tbsp flaxseed oil

7:00 PM:

• 200 gram cod
• 1 tbsp flaxseed oil

9:00 PM:

• 45 gram whey isolate
• 1 banana
• 7 rice cakes

11:00 PM:

• 200 gram cod
• 1 tbsp flaxseed oil

I will gradually cut down on carbs as I get closer to the show, going by how I look.

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Michael Lohne.

What Supplements Have Given You The Greatest Gains?

Whey protein powder, Glutamine, Kre-Alkalyn, Vitamins and minerals, Flaxseed oil, Vitargo and high calorie gainers.

Why Do You Love Bodybuilding?

I love the feeling of taking care of my body and maintaining a good health by eating clean foods and getting all the vitamins, minerals, healthy fats and nutrition the body needs.

It takes dicipline because a strict diet is close to impossible to maintain when living a "typical teenage life", so the pride you get after completing a diet and reaching your goal makes it all worth it!

And you really get a fantastic dicipline when living this life. Bodybuilding has given me so much, I have gained alot of confidence, many new great friends and my body feels so much healtier!

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Michael Lohne.

What Are Your Future Bodybuilding Plans?

I will take a year off and try and put on more size and come in heavier and harder for the 2010 Jr. Nationals here in Norway. I hope to be able to enter international competitions in about 5-7 years.

What One Tip Would You Give Other Bodybuilders?

Have fun doing this! If you don't love it you won't make it. Love the pain, and you'll get the gains!

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Michael Lohne.

Who Are Your Favorite Bodybuilders?

Flex Wheeler, Gary Strydom, Arnold of course, Gunter Schlierkamp and my friends Andre Thesen and Jan Sigve Eliassen from my gym.

More Bodybuilder Profiles:

:: Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.