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Tony Searle.

After begging my parents for a gym membership at progress fitness, I began training with a personal trainer and realizing I had other muscle groups. It wasn't until my second year of high school when I began reading MD's, training, and eating like a bodybuilder.

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Tony Searle.

What Workout Plan Worked Best For You?

Instinctual training has worked best for me. Much like Lee Priest, I change up every workout. My split is always changing but an example of a week's split may look something like this:

Monday: Back:

• wide grip chins 5 sets to failure
• deadlifts (pyramiding up in weight) 4 sets 12,10,8,6
• bent over barbell rows 4 x 12, 10, 8, 6
• wide grip pull downs 3x12, 10, 8
• one arm dumbbell rows superset with close grip cable rows 3 sets 12,10,8

Click Here For A Printable Log Of Monday.

Tuesday: Chest:

• flat bench press 5 x 12,10,8,6,12
• incline dumbbell press 4 x 10, 10,6,10
• Machine press superset with cable crossovers 5 x 12, 10, 8, 10, 12

Click Here For A Printable Log Of Tuesday.

Wednesday: Rest:

Thursday: Legs:

• *5 minute bike
• squats 6 x 15, 12,12,10,8,6
• front squats 4 x 12,12,12,12
• heavy leg presses or hack squats 2 x 6 reps
• leg extensions (machine) superset with sissy squats until failure. 3 sets each until failure.

Click Here For A Printable Log Of Thursday.

Friday: Biceps & Triceps (supersets):

• standing barbell curls/skull crushers 4 x 8-10 reps
• alternate dumbbell curls/rope pushdowns 3 x 8-10 reps
• machine preacher curls/lying French press 3x 8-10
• dumbbell concentration curls/close grip bench press 4x 8-10 reps

Click Here For A Printable Log Of Friday.

Saturday: Delts:

• heavy dumbbell presses 4 x 8-10 reps
• barbell military press superset with medial delt fly's - military press 10-12 reps flys until failure
• rear delt flys (drop sets) 5 sets
• Shrugs (machine shrugs) 5 sets until failure.

Click Here For A Printable Log Of Saturday.

Abs and calves every other day.
Circuits 3 exercises 5 big sets high reps until failure.

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Tony Searle.

What Nutrition Plan Has Worked Best For You?

Fairly simple. Clean foods, natural juices and water, no carbonated drinks. Limited simple sugars. Limited sodium. I usually run a clean diet for steady lean gains. Here is an example of a day's intake:

1. Breakfast:

• Seven scrambled eggs (1 whole + 6 or more whites)
• 1 cup cooked NON-instant oatmeal
• 1 glass apple juice
• 1 cup coffee

2. Snack:

• 1 protein shake
• 1 small glass of water

3. Lunch:

• 1 can tuna fish in water
• 2 slices of wheat bread
• 1 spoon of sweet relish
• Dash of Celery-salt
• 1 large glass of water

4. Snack:

• 1 protein shake
• 1 small glass of water

5. Dinner:

• 1 baked boneless chicken breast, or salmon steak
• 1 serving of brown rice
• 1 serving of green beans
• 1 large glass of water

6. Before Bed: (since I always wake up starving anyway)

• 1 protein shake
• 1 small glass of water

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Tony Searle.

What Supplements Have Given You The Greatest Gains?

• BSN nitrix
• Ultimate's iso-sensation
• BSN NO-Xplode
• BSN cellmass
• Exo-25 (OAC)
• Muscle milk

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Tony Searle.

Why Do You Love Bodybuilding?

Hardest sport out there. It follows you all around the clock. It's taking the body you're given to its epitome. It separates and puts you above all others physically and mentally. Not everyone is capable of bodybuilding. Those who are have been bitten by a bug and know there's no end. It's demanding but every bit as rewarding. It's a lifestyle. It's a constant climb. It's fun as hell.

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Tony Searle.

What Are Your Future Bodybuilding Plans?

Train... Compete... Win... Train... Compete... Win... Train... Compete... Win... HaHa. No, but seriously, I would like to enter my first competition before my 20th birthday as a junior competitor, gain experience on stage, progress, compete throughout university and eventually get my hands on a pro card some day.

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Tony Searle.

What One Tip Would You Give Other Bodybuilders?

Focus on your diet just as much as training. Treat every workout like it's your last chance to hit that muscle group. Flex in mirrors, but don't let your head get bigger then your muscles. Lower your weight and perfect your form! Try to limit your alcohol. Drinking is fun, but its like taking 3 steps back after taking 5 steps forward during the week.

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Tony Searle.

Who Are Your Favorite Bodybuilders?

Shawn Ray, Dexter Jackson, Lee Priest, Troy Alves, David Henry, Mark Dugdale.

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

More Bodybuilder Profiles:

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