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A.J. Hribal
Age: 23
Where: California, Pennsylvania
Height: 5'11"
Weight: 200-205 Lbs Off 180 Lbs Contest
Favorite Exercise: Squats

About Me and My Training

I Well the first time I touched a weight I was four years old! My uncle always worked out in his basement. When I stayed at my grandparents on the weekends I would always go over and lift some weights, or hit the punching bag. But as far as hard lifting, since I was fifteen. I started after my ninth grade football season and haven't stopped since!


What Workout Plan Works Best For You?

I have attained the best results by far using DC or Dogg Crapp training. I switched to DC training about a year and a half ago. The results I saw within the next couple of months were awesome! I had never made gains so fast before. One of the main reasons DC training worked so good for me was because it was a detailed plan to follow.

I also keep a log book of everything I do. Also my training will vary somewhat from off-season to contest prep. I am also an advocate for low volume, high intensity training. To me it makes sense that if I can work out, and get better results doing only a couple sets per body part, instead of 15-20 sets that's what I am going to do. It is all about training smarter and shorter, not marathon workouts. My workout for the week would be as follows.

Day 1: Chest/Shoulders/Triceps/Back

Barbell Bench: 1 rest-pause set of 11-15 reps
Hang Clean: 2 sets of 6-10, then 5 reps
Weighted Dips: 1 rest-pause set of 15-20 reps
Weighted Pull-Ups: 1 rest-pause set of 11-15 reps
Deadlifts: 2 sets of 6-10, then 5 reps
Cardio: 20-25 minutes



Day 2: Calves/Abs/HIIT Cardio

Standing Calve Raises: 4 sets of 12-6 reps
Seated Calve Raises: 4 sets of 12-6 reps
Hanging Leg Raises: 3 sets of 20 reps
Decline Crunches: 3 sets of 20 reps
Kneeling Cable Crunches: 3 sets of 12-20 reps
HIIT Cardio: 20-30 minutes



Day 3: Biceps/Forearms/Hamstrings/Quads

Barbell Curls: 1 rest-pause set of 11-15 reps
Reverse Cable Curls: 1 rest-pause set of 11-15 reps
Stiff Legged Deadlift: 1 rest-pause set of 15-20 reps
Barbell Squats: 2 sets of 5-10, then 20 reps



Day 4: Off


Day 5: Chest/Triceps/Shoulders/Back

Incline Barbell Bench: 1 rest-pause set of 11-15 reps
Close Grip Bench: 1 rest-pause set of 11-15 reps
Machine Shoulder Press: 1 rest-pause set of 11-15 reps
Close Grip Lat Pulldowns: 1 rest-pause set of 15-20 reps 15-20 rest pause reps
Barbell Rows: 2 sets of 6-10, then 5 reps
Cardio: 20-25 minutes



Day 6 And 7: Off




What Nutrition Plan Has Worked Best For You?

I usually eat 5-6 meals a day. Right now I am bulking so my numbers are as follows, 420 grams of carbs a day, 270 grams of protein, and 80-100 grams of fat a day. When I start my prep, I drop my fat and protein down slightly, and gradually reduce carbs as needed. With any diet you have to stay consistent and eat clean. Right now I am the most lean I have ever been in the off season because I am eating very clean.

I have my cheat meals here and there, but I never stray too far from my numbers either way. People wonder why they don't get results. All you have to do is look at what you are putting into your body!


Meal 1: 9 AM

3 whole eggs
3 pieces of turkey bacon
3 pieces of whole wheat toast
1 serving of mixed berries

Meal 2 11:30-12:00

3 oz of tuna
1.5 serving of natural peanut butter

Meal 3: 1:30 PM

1 1/4 cup of oatmeal
1 scoop of Ultimate Nutrition Prostar Whey
1 lightly salted rice cakes
1 banana

Meal 4 4:30 PM

1.5 scoops of Ultimate Nutrition Prostar Whey
1.5 scoops of Waxy Maize

Meal 5 6:00 PM

5 oz or steak or turkey burger
1 cup of brown rice

Meal 6 10:00 PM

4.5 oz chicken
1/2-3/4 cups of whole wheat pasta
 

What Supplements Have Given You The Greatest Gains?

Ultimate Nutrition Prostar Whey, and Scivation Xtend. I do not take that many supplements. I do take a lot of vitamins. No matter what you take, you still have to work out hard and eat right, or you will never make gains. I use the protein and Xtend before and after I work. I always take ZMA before I go to bed. ZMA makes me have some crazy dreams!



What Made You Want To Achieve Your Goals?

When I was 15 and started working out seriously, I got a little bigger. No matter what it was always you still skinny, or you're not that big. I always wanted to be bigger, gain confidence, and prove everyone wrong! Then when I was 17 I went to my first bodybuilding competition and was hooked ever since. I competed in my first show about 2 1/2 years later.

That show did not go so well. Doing so bad in my first show made me have the goal to win the next one I competed in. Although I did not win the whole show I took 2 first places! Now the goal is to come back and win my IFPA pro card this upcoming May.



What Are Your Future Bodybuilding Plans?

I plan to compete in the OCB Iron City Classic this upcoming May. For me it is pro card or bust. I know the kind of shape I can achieve; I just need to get there. If I get my pro card, I plan to compete in IFPA and NPC shows. Since I am from around Pittsburgh, I definitely want to compete in the NPC Pittsburgh bodybuilding, fitness, and figure show.


What One Tip Would You Give To Other Guys?

Find what works for you and stick with it. Everyone's body is different no one plan works for every competitor. Also I made no drastic changes in the peak week leading up to my show, and had awesome results. Don't try and trick your body. If you try and trick your body, you may end up looking worse than if you would have done what worked the whole time you dieted. As with anything consistency is key.

Good Luck with The SixPackNow Program guys,

AJ