Alex Liska
Age: 23
Where: Toronto, ON
Height: 5'5"
Weight: 130 Lbs
Favorite Bodypart: Shoulders
Measurements: 36-25-36  

How and When Did You Get into Training?

 

I started working out at home when I was in middle school. The first goal I had in mind was to get a 6-pack but I knew nothing about nutrition or functional training at the time; I would just to hundreds of crunches and ab bikes after school. I started reading fitness mags and asking lots of questions, and looking up info online on how to workout and eat properly and I started experimenting with my diet and physique. Eventually I became a personal trainer and also took a few nutrition courses. Competing was just a way to complete all my experiments and years of training; after doing my first figure show in 2007 I was hooked.

           
 

What Workout Plan Worked Best For You?


I like to lift really heavy, but I have to be careful not to train too heavy when doing lower body exercises because I tend to put on muscle really easily! I train 5-6 days a week, one of those days is always plyometrics or circuit training, and the rest of the days I do weights followed by cardio.
Sometimes I will separate weights and cardio and do cardio after my first meal and weights after my 3rd meal. No matter what, I always take one full day off each training cycle, otherwise I get burnt out and start to lose focus! As I get closer to show-time I add in an extra 30-45 minutes of cardio
each day, either on the treadmill or stepmill.


Day 1: Back/Biceps

Wide Grip Pull-Ups: 4 sets of 8 reps
Wide Grip Lat Pulldowns: 4 sets of 8-12 reps
Seated Rows: 4 sets of 8-12 reps
Standing Dumbbell Biceps Curls: 3 sets of 12-15 reps
Barbell Biceps Curls: 3 sets of 10-15 reps
Preacher Curls: 3 sets of 8-12 reps
Treadmill Walking: 45 minutes



Day 2: Cardio/Abs

Hanging Leg Raises: 3 sets of 15-20 reps
Decline Crunches: 3 sets of 15-20 reps
Plank: 1 set of 60 seconds minimum
Stepmill: 45 minutes




Day 3: Chest/Triceps

Incline Dumbbell Chest Presses: 4 sets of 8-12 reps
Pushups: 4 sets of 25 reps
Flat Bench Chest Press: 4 sets of 8-12 reps
Decline Chest Flyes: 4 sets of 12-15 reps
Triceps Pushups: 3 sets of 20 reps
Rope Triceps Extensions: 3 sets of 10-12 reps
Single Arm Cable Triceps Extensions: 3 sets of 10-12 reps
Elliptical: 45 minutes of interval training




Day 4: Legs/Glutes

Leg Extensions: 4 sets of 20 reps
Seated Leg Curls: 4 sets of 15-20 reps
Barbell Squats: 3 sets of 15-20 reps
Stiff-Legged Deadlifts: 3 sets of 15 reps
Single Leg Hamstring Curl: 3 sets of 15 reps
Jump Squats: 3 sets of 25-30 reps
Walking Lunges: 1 set of 150 reps each leg
Treadmill Speed Walking: 45 minutes




Day 5: Plyometrics

Jump Squats: 1 set of 50-100 reps
Crunches With Feet Elevated: 1 set of 50-100 reps
Step-Ups: 1 set of 50-100 reps
Pushups With Feet Elevated: 1 set of 50-100 reps
Squats On BOSU Ball: 1 set of 50-100 reps
Burpees: 1 set of 50-100 reps



Day 6: Abs/Cardio

Ab Rollouts: 3 sets of 20 reps
Hanging Knee-Raises: 3 sets of 20 reps
Air Bikes: 3 sets of 20 reps
Stepmill: 45 minutes



Day 7: Off

 

What Nutrition Plan Has Worked Best For You?

I usually eat 5 meals a day but if I am still hungry I will have the 6th meal, which is always light! If I am hungry between meals I will snack on plain almonds or drink lots of water!


Meal 1:

Shake:
1 scoop Whey Protein
1 tbsp Nut Oil/Flaxseeds
1/2 cup frozen berries
Spirulina
Water and Ice


Meal 2:

Omelet with 4 egg whites and 1 whole egg
1/2 cup greens
1/2 grapefruit


Meal 3:

1/2 cup oats
1 scoop whey protein
1/2 tsp peanut butter


Meal 4:

5oz Tilapia
1 cup Greens (broccoli and asparagus usually)
1/2 cup steamed sweet potato


Meal 5:

1 cup Romaine lettuce
1/2 cup cucumbers and tomatoes
5 oz chicken breast
Drizzle of olive oil & balsamic vinegar


Meal 6:

6 egg whites
Handful almonds
1/2 cup greens




What Supplements Have Given You The Greatest Gains?


I'd definitely have to say whey protein! I like Kaizen Whey Isolate or EAS 100% Whey protein in my morning shake - I use one scoop. It's convenient and easy to travel with, I just put a couple scoops in a Ziploc bag when traveling, and it makes for a quick and simple snack!

Cod Liver Oil is another amazing supplement! I take 1-2 capsules every morning along with Northcoast Naturals Essential fatty acid capsules. These give me extra energy and I find that they also help me lean out.

Good luck everyone with the SixPackNow Program

Alex

Home      Abs of the Month Home