Justin Graves
Age: 23
Height: 6’1
Weight contest: 183
Weight non-contest: 217
Residence: Fayetteville, NC
Birthplace: Cleveland, Ohio
Occupation: United States Air Force/ Ground Radio Technician
Years training: 6 yr
Why Abs?
Because it is impossible to compete at any
level in bodybuilding without it, and your abs are the core of
your body. Not to mention, it is a good sign of a person in
decent shape.
Training
I have been into body building for about a
year now, but I have been lifting like one for about 6 years. My
training splits are pretty basic, but I normally change them up
to keep my body guessing. The more your body gets used to
something it will adapt, and become less and less affective. I
workout 5 times a week and I go into two-a-days 30 days out from
contests. My reps will vary depending on current goals but I
always go heavy on at least 2-3 of my movements during a
workout. I work my abs 2-3 times per week with tri-set
exercises.
My training is as follows: Workout
routine:
Mon/ Chest, Tues/Back, Weds/Legs,
Thurs/Bi’s & Tri’s, Fri/Shoulders ABS (I do each of the
following back to back until a full set of three complete
rotations has been completed)
Note: Abs is all about angles and how you
attack them. If you keep them guessing by hitting different
spots they will show growth, if not, you may hit a stoppage. All
in all, no matter how much ab routines you try, you won't be
able to see the results unless you are lean, and the only way to
stay lean is to maintain a good diet.
Cardio
I really don't have a cardio routine due
to my high metabolism, but when cardio is applicable I will do
continuous slow paced cardio for 60 minutes....
Diet
I believe in a lot of protein and water.
The more protein you take in the more mass possible to gain
depending on how hard you’re working. I do not believe in taking
in a lot of carbs because I like to stay lean and conditioned,
but in the off season it is essential for me to take in extra
carbs and calories to sustain and gain mass. As far as
maintaining a good diet, I believe that if it isn't in your
fridge or cabinet, then you can't cheat and eat it. Most of all,
you have to have self control.
Favorite diet foods: Dry Oatmeal, Bill
Powell’s Low Fat Low Carb Tuna Mix, Salmon, Grilled Chicken &
Lean Steaks...
Justin
