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Kizzito Ejam
Age: 25
Where: Orlando, FL
Height: 5'9"
Weight: 180 Lbs
Years Bodybuilding: 2
Favorite Bodypart: Back and Abs
Favorite Exercise: Hanging Leg Raises
How Did You Get Started?
I was introduced to weight training in my freshman year at High School. I
didn't know too much about training at that time, but what I did know was
that Weight Training could transform my body. I
immediately new that this was something I wanted to do not just in the short
term, but long term too. It wasn't until a few years ago that I really
started to research how the professionals trained. I saw so many people with
amazing bodies on covers of magazines and told myself "If they could do it.
So can I." So with that motivation I steadily began to start changing my
body.
In recent years I've tried many different
training techniques and programs and the one that I feel works best for me
is my double session 5 day rotation workouts. I always do cardio in the
morning (best for fat loss) and weight training in the afternoon. Splitting
my workouts this way helps me focus on one aspect of my training at a time
without trying to rush through a session. Understandably not everyone has
time to follow this training split, but this what
I have found works best for me personally.
Here's My Workout Schedule:
Day 1 AM: Cardio/Abs
Stairmaster: 10 minute aerobic warm up
Stairmaster: 10 minute fat burning workout
Stairmaster: 5 minute interval workout
Stairmaster: 10 minute cool down
Circuit: 2 rounds
Hanging Pike: 1 set of 1 minute
Swiss Ball Crunches: 1 set of 1 minute
Cross Body Crunch: 1 set of 1 minute
Straight-Arm Pulldowns: 1 set of 1 minute
Seated Twist: 1 set of 1 minute
Day 1 PM: Legs/Abs
Leg Press: 3 sets 6-8 reps, 1 drop set of 6-8 reps
Leg Extension: 3 sets 12-15 reps
Hamstring Curls: 3 set 12-15 reps
Seated Calf Raises: 3 sets 12-15 reps
Walking Dumbbell Lunges: 1 set up and down basketball court
Circuit: 3 rounds
Hanging Leg Raises: 1 set of 1 minute
Swiss Ball Pull In: 1 set of 1 minute
Seated Machine Crunches: 1 set of 1 minute
Plate Twist: 1 set of 1 minute
Jack knife Sit-Ups: 1 set of 1 minute
Get A Printable Log Of The Legs/Abs Workout.
Day 2 AM: Cardio/Abs
Treadmill: 10 minute warm-up
Treadmill: 10 minute moderate incline steady state
Treadmill: 10 minute interval, 40 second sprint 20 second steady
Circuit: 5 rounds
Decline Crunches: 1 set of 1 minute
Gorilla Crunches: 1 set of 1 minute
Lying Leg Raise: 1 set of 1 minute
Get A Printable Log Of The Cardio/Abs Workout.
Day 2 PM: Arms/Abs
Barbell Curls: 4 set of 6-8 reps
Skull Crushers: 4 sets of 6-8 reps
Incline Dumbbell Curls: 3 sets of 8-10 reps
Reverse Grip Triceps Pushdown: 3 sets of 8-10 reps
Machine Preacher Curls: 3 sets of 12-15 reps
Triceps Kickback: 3 sets of 12-15 reps
Circuit: 2 rounds
Decline Crunches: 1 set of 1 minute
Incline Leg Raises: 1 set of 1 minute
Hanging Pike: 1 set of 1 minute
Bicycle Kicks: 1 set of 1 minute
Straight-Arm Pulldowns: 1 set of 1 minute
Get A Printable Log Of The Arms/Abs Workout.
Day 3 AM: Cardio/Abs
Treadmill: 20 minute steady state
Stairmaster: 10 minute interval
Circuit: 3 rounds
Hanging Leg Raise: 1 set of 1 minute
Swiss Ball Crunches: 1 set of 1 minute
Cross Body Crunch: 1 set of 1 minute
Straight-Arm Pulldowns: 1 set of 1 minute
Seated Twist: 1 set of 1 minute
Get A Printable Log Of The Cardio/Abs Workout.
Day 3 PM: Chest/Abs
Decline Bench Press: 3 sets of 10, 8, 6 reps
Flat Bench Neck Press: 3 sets of 10, 8, 6 reps
Reverse Grip Press: 2 sets of 15 reps
Machine Bench Press: 2 sets of 8 reps
Cable Crossover: 2 sets of 12-15 reps
Butterfly: 2 sets of 12-15 reps
Dips: 1 set to failure
Circuit: 3 rounds
Hanging Leg Raises: 1 set of 1 minute
Swiss Ball Pull In: 1 set of 1 minute
Seated Machine Crunches: 1 set of 1 minute
Plate Twist: 1 set of 1 minute
Jackknife Sit-Ups: 1 set of 1 minute
Get A Printable Log Of The Chest/Abs Workout.
Day 4 AM: Cardio/Abs
Stairmaster: 10 minute aerobic warm up
Stairmaster: 10 minute fat burning workout
Stairmaster: 5 minute interval workout
Stairmaster: 10 minute cool down
Circuit: 2 rounds
Hanging Leg Raise: 1 set of 1 minute
Swiss Ball Crunches: 1 set of 1 minute
Cross Body Crunch: 1 set of 1 minute
Straight-Arm Pulldowns: 1 set of 1 minute
Seated Twist: 1 set of 1 minute
Get A Printable Log Of The Cardio/Abs Workout.
Day 4 PM: Shoulders/Traps/Abs
Seated Military Press: 3 sets of 6-8 reps
Behind The Neck Military Press: 3 sets of 8-10 reps
Arnold Dumbbell Press: 2 sets of 12-15 reps
Dumbbell Lateral Raises: 2 sets of 12-15 reps
Dumbbell Front Raises: 2 sets of 12- 15 reps
One Arm Cable Lateral Raises: 1 set of 4-6 reps
Dumbbell Lying Rear Lateral Raise: 3 sets 8-10 reps
Superset:
Barbell Shrugs: 2 sets of 15-20 reps
Behind The Back Barbell Shrugs: 2 sets of 15-20 reps
Circuit: 5 rounds
Decline Crunches: 1 set of 1 minute
Gorilla Crunches: 1 set of 1 minute
Flat Bench Leg Raises: 1 set of 1 minute
Get A Printable Log Of The Shoulders/Traps/Abs Workout.
Day 5 AM: Cardio/Abs
Treadmill: 10 minute warm-up
Treadmill: 10 minute moderate incline steady state
Treadmill: 10 minute interval, 40 second sprint 20 second steady
Circuit: 2 rounds
Decline Crunches: 1 set of 1 minute
Incline Leg Raises: 1 set of 1 minute
Hanging Pikes: 1 set of 1 minute
Bicycle Kicks: 1 set of 1 minute
Straight-Arm Pulldowns: 1 set of 1 minute
Get A Printable Log Of The Cardio/Abs Workout.
Day 5 PM: Back/Abs
Wide Grip Pull-Ups: 2 warm up sets of 20 reps
Wide Grip Lat Pulldowns: 3 sets of 6-8 reps
Close Grip Lat Pulldowns: 3 sets of 8-10 reps
Behind The Neck Lat Pulldowns: 3 sets of 8-10 reps
Seated Close Grip Cable Row: 3 sets of 6-8 reps
Bent Over Barbell Rows: 3 sets of 6-8 reps
Straight-Arm Pulldowns: 2 sets of 12-15 reps
Circuit: 3 rounds
Decline Crunches: 1 set of 1 minute
Gorilla Crunches: 1 set of 1 minute
Flat Bench Leg Raises: 1 set of 1 minute
Bicycle Kicks: 1 set of 1 minute
Russian Twists: 1 set of 1 minute
Get A Printable Log Of The Back/Abs Workout.
Day 6 AM: Swimming
Swimming: 45 minutes
Day 6 PM: Legs/Abs
Leg Press: 3 sets 6-8 reps, 1 drop set of 6-8 reps
Leg Extension: 3 sets 12-15 reps
Hamstring Curls: 3 set 12-15 reps
Seated Calf Raises: 3 sets 12-15 reps
Walking Dumbbell Lunges: 1 set up and down basketball court
Circuit: 3 rounds
Hanging Leg Raises: 1 set of 1 minute
Swiss Ball Pull In: 1 set of 1 minute
Seated Machine Crunches: 1 set of 1 minute
Plate Twist: 1 set of 1 minute
Jackknife Sit-Ups: 1 set of 1 minute
Get A Printable Log Of The Legs/Abs Workout.
Day 7 AM: Swimming
Swimming: 45 minutes
Day 7 PM: Arms/Abs
Barbell Curls: 4 set of 6-8 reps
Skull Crushers: 4 sets of 6-8 reps
Incline Dumbbell Curls: 3 sets of 8-10 reps
Reverse Grip Triceps Pushdown: 3 sets of 8-10 reps
Machine Preacher Curls: 3 sets of 12-15 reps
Triceps Kickback: 3 sets of 12-15 reps
Circuit: 2 rounds
Decline Crunches: 1 set of 1 minute
Incline Leg Raises: 1 set of 1 minute
Hanging Pike: 1 set of 1 minute
Bicycle Kicks: 1 set of 1 minute
Straight-Arm Pulldowns: 1 set of 1 minute
Get A Printable Log Of The Arms/Abs Workout.
Diet and Nutrition
I try to keep things as simple as possible and what works best for me and my
goals is low carb / high protein. The majority of my carbohydrates come from
high fiber ones like vegetables, wheat based products, wholegrains and
potatoes. I try to consume most of my carbs in the morning and early
afternoon and after that it's nothing but protein
for the rest of the days, this really is what helps to keep me lean year
round. It's important to go to bed in a depleted
state, so certainly no
carbs at night time.
Here's a rundown of my diet:
Meal 1: Post Cardio
1/2 cup oats with Stevia and cinnamon
1 scoop (30g) of Optimum Nutrition Hydrowhey
1/2 tbsp all natural peanut butter
Meal 2:
Met-Rx Protein Plus Bar
1 scoop Anabolic Rush
3 capsules Optimum Nutrition BCAA
Meal 3: Post Workout Shake
1 scoop Optimum Nutrition Hydrowhey
1 scoop Muscle Tech Nitro-Tech Hardcore Pro Series
Stevia, cinnamon and almond milk
Meal 4:
3.5 oz baked tilapia
1/2 cup grilled broccoli
Meal 5:
Met-Rx Protein Plus bar if I'm hungry
My Supplement Use:
The essentials in my supplement aresnal are Whey Protein, Creatine, and
Casein. But I believe my biggest gains came when I started taking BCAAs
(Branch Chain Amino Acids).
They have definitely aided in maintain muscle mass especially since I do so
much cardio.
Morning Pre Cardio:
Optimum Nutrition CLA: 1 capsule
Optimum Nutrition BCAA: 3 capsules
Post Cardio:
AST GL3 L-Glutamine: 3 tsp
Optimum Nutrition Hydrowhey: 1 Scoop
Pre-Weight Lifting:
Met-Rx Protein Plus bar
Optimum Nutrition BCAA: 3 capsules
AST Anabolic Rush: 1 scoop
Optimum Nutrition HMB: 1 capsule
Post-Weight Lifting:
Muscle Tech Nitro-Tech Pro Series: 1 Scoop
Optimum Nutrition Hydrowhey: 1 scoop
AST GL3 L-Glutamine: 2 tsp
Why Do You Love Bodybuilding?
Where Do I Get My Motivation?
My motivation to follow a healthy lifestyle comes from everyone around me.
Being a martial arts instructor, I'm constantly around people that want to
reshape their lives. So when they look at me, I need to resemble a person
that can help them achieve their goals. Not by what I say, but what I do.
Being an example for others is all the motivation I need. And since there
are so many people in this world, that motivation will never falter.
What One Tip Would You Give Other Guys?
One tip I would give other guys is to always stay consistent and to never
allow people or circumstances make you lose focus of
your goal. Stay dedicated to your training and surround yourself with others
that share your ideals. That way, you will always have a healthy support
group.
Good luck with the Sixpacknow plan guys!
Kizzito
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