Vitals: Height, Weight, Age
Height: 5’9 1/2″
Weight: 195 lbs.
What inspired you to get into bodybuilding?
I began training to get stronger for sports as a teen. Once I began to see some nice results I became more serious with it and kept fine tuning it over the years.
What’s your biggest source of motivation?
What keeps me motivated are the young guys.
I was one of them once, in my early 20’s, nothing could stop me was my attitude without a care in the world.
Their high energy keeps my mind fresh and focused.
I will forever be a kid at heart and exercise and fitness are both direct links to my youth.
After being involved in fitness for the past 20 plus years my routine is like brushing my teeth.
Healthy diet habits and the gym have become a great part of my life.
I truly feel having the younger guys around to motivate me in the gym will keep me on track for years to come and help keep me in shape as I get older for my 3 young children.
What is your training philosophy?
“Train smarter not harder." Especially as we get older we have to listen to our bodies to avoid the possibility of serious injuries that could occur if we don’t adopt this philosophy.
What is your philosophy on nutrition?
“Eat to live, don’t live to eat."
Sample Meal Plan:
Breakfast: Protein shake – 2 scoops of whey protein / 1 cup of oatmeal / 1 banana / 1 cup of raisins / 1 cup of total cereal ALL blended together with spring water and crushed ice / 1-2 glasses of water
Mid-Morning Snack: 8 egg whites / 2 slices of German Dark wheat bread / 1 orange / 1-2 glasses of water
Lunch: 2 cups of pasta / grilled chicken / garden salad with oil and vinegar / 1-2 glasses of water
Mid-Afternoon Snack: protein shake / 1 apple / 1-2 glasses of water
Dinner: grilled chicken, lean meat or fish / 1 cup of brown rice / steamed vegetables / 1-2 glasses of water
What workout routine has worked best for you?
Monday (Chest, Calves, & Abs)
- Barbell Bench Press: 3-4 Sets Pyramid Reps 10-8-6-4
- Incline Dumbbell Press: 3 Sets 8 Reps Each
- Flat Bench Dumbbell Flies: 3 Sets 8-15 Reps Each
- Cable Cross-Overs: 3 Sets 8-15 Reps Each
- Donkey Calf Raises: 3 Sets 25 Reps Each
- Abdominal Crunches: 3 Sets 25 Reps Each
Tuesday (Biceps, Triceps, & Cardio)
- Barbell Bicep Curls: 3 Sets 8-10 Reps each
- Dumbbell Concentration Curls: 3 Sets 8-10 Reps Each
- Seated Nautilus Bicep Curls: 1 Set To Failure
- Dips: 3 Sets 25 Reps Each
- Skull Crushers: 3 Sets 8-10 Reps Each
- Tricep Pushdowns: 1 Set To Failure
- Treadmill: 20 min. @ 70-85% of maximum intensity level
Wednesday (Shoulders, Neck, & Abs):
- Barbell Shoulder Shrugs: 3 sets 8-12 reps each
- Front Delt Dumbbell Raises: 3 sets 8-10 reps each
- Side Delt Dumbbell Raises: 3 sets 15 reps each
- Barbell Behind The Head Military Press: 3 sets 8 reps each
- 4 Way Neck Machine: 1 set 8-10 reps each (Front, Back, and Both Sides of Neck)
- Seated Abdominal Kickouts: 3 sets 25 reps each
Thursday (Quads, Calves, & Cardio)
- Barbell Squats: 3-4 sets pyramid of reps 10-8-6-4
- Dumbbell Lunges: 3 sets 8-10 reps each
- Leg Extensions: 3 sets 8-10 reps each
- Standing Calf Press: 1 set to failure
- Exercise Bike: 20 min. @ 70-85% of maximum intensity
Form is the most important thing to remember doing squats. It’s better to go lighter with strict form rather than going heavier and cheating.
Friday (Back, Forearms, & Abs)
- Dumbbell Rows: 3 sets 8-10 reps each
- Pulldowns: 3 sets 8 -10 reps each
- Pullups: 3 sets @ max reps on each
- Forearm Dumbbell Curls: 3 sets 15-25 reps each
- Decline Bench Crunches: 3 sets 25 reps each
Saturday & Sunday
If you had to pick only 3 exercises what would they be and why?
I have always been one who sticks with the basics.
Nothing fancy just the core exercises: barbell bench press, barbell curls and barbell squats.
Back in the day when I was a teen just starting out all the big guys who helped me always stressed exercises for me that they thought would give me a great foundation to work with.
They told me that strong legs, chest and arms should be my focus for a solid foundation and to gradually build around those things.
These are 3 of the main exercises that I still perform today for their specific body parts.
Other exercises are done additionally for cutting and shaping but these three will always remain staples with me.
When trying to cut down do you prefer to use HIIT or just normal cardio?
I like both.
It’s nice to keep switching it up to keep the body “guessing” what’s coming next to keep shocking the muscle fibers.
With that being said both of these aren’t very effective if ones diet is weak.
Many have said great physiques are made in the kitchen, not the gym.
There is some truth to that for sure in my opinion.
What is your diet like?
I eat pretty clean mostly. Nothing refined or fried.
I don’t drink or smoke and avoid soda.
I drink plenty of water and protein comes from good sources like whey protein, eggs, fish, chicken & steak.
Add in some sweet potatoes, rice and oatmeal as my main carbohydrates with some dark green vegetables and good fats from sources like almonds and flax seed oil.
That’s basically it.
What is your supplementation like? Any particular favorites?
It’s pretty basic.
I always relied mainly upon a good diet and exercise regimen. I always viewed supplementation as being an extra that helped keep me sustain muscle mass and recovery during heavy training.
Whey protein, creatine and glutamine were my main supplements of choice to accomplish these things.
“Sometimes you have to go through Hell to get to Heaven."
What has been your biggest accomplishment in the fitness field?
The countless number of letters I have received from people all over the world telling me how much I inspired them along their health & wellness journey.
Official Site: http://www.johnjquinlan.com/
Fan Site: http://www.johnjosephquinlan.com/