VITAL STATS Name: Tom Furey E-mail: tom.furey@yahoo.com Age: 44 Where: Bellbrook, Ohio Height: 5'8" Weight: 145 Years Bodybuilding: 2 Favorite Bodypart: Abs Favorite Exercise: Cable Crossover Favorite Supplements: Protein powder

How Did You Get Started?

2 years ago, I figured I could either become a typical middle-aged couch potato carrying a keg, or a fit adult with a 6-pack. I decided to try for the 6-pack!

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Tom Furey.

What Workout Plan Worked Best For You?

I typically workout with weights 4-5 times per week, alternating 2 workouts:

Chest, Shoulders, And Triceps

• Decline Crunch With Weight Ball: 3 Sets To Failure
• Abs Straps: 3 Sets To Failure
• Bench: 3 Sets Of 8-10 Reps
• Cable Crossover: 3 Sets Of 10 Reps
• Incline Bench: 3 Sets Of 8-10 Reps
• Shoulder Shrugs: 3 Sets Of 10 Reps
• Cable Flyes: 3 Sets Of 10 Reps
• Decline Bench: 3 Sets Of 10 Reps
• Machine Flyes: 3 Sets Of 8-10 Reps
• Triceps Pushdowns: 3 Sets Of 10 Reps
• Side Lateral Raises: 3 Sets Of 10 Reps
• Military Press Dumbbells: 3 Sets Of 10 Reps

Legs, Back, And Biceps

• Decline Crunch Weight Ball: 3 Sets To Failure
• Abs Straps: 3 Sets To Failure
• Roman Bench: 3 Sets Of 10 Reps
• Lat Pulldowns: 3 Sets Of 21 Reps
• Standing Barbell Curls: 3 Sets Of 10 Reps
• Seated Rows: 3 Sets Of 10 Reps
• Squats: 3 Sets Of 10 Reps
• Leg Press: 3 Sets Of 10 Reps
• Leg Extension: 3 Sets Of 10 Reps
• Pull-Ups: 3 Sets Of 10 Reps
• Neck: 3 Sets Of 10 Reps
• High Cable Curls: 3 Sets Of 10 Reps
• Hammer Curls: 3 Sets To Failure

I also box once a week for an hour at a downtown gym, mountain bike 8-10 miles 2-3 times per week, and kayak 5-15 miles once a week.

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Tom Furey.

What Nutrition Plan Has Worked Best For You?

Low fat, low sugar diet.

Breakfast:

• 1 1/2 Cups Oatmeal

Lunch:

• 2 Rice Cakes
• Banana
• Chicken Wrap
• Granola Bar

Dinner:

• 10 Oz Grilled Salmon
• Tuna Or Chicken
• 1 Cup White Rice
• Steamed Broccoli Or String Beans
• Spinach Salad
• Strawberries
• 2 Tbsp Vinaigrette Dressing

Snacks: Twice A Day

• Rice Cakes
• Bananas Or Apples

Pre-Workout:

• 1 Scoop Protein

Post Workout :

• 2 Scoops Protein

Bedtime:

• 1 Scoop Protein

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Tom Furey.

What Supplements Have Given You The Greatest Gains?

Whey protein powder, glucosamine, acidophilus, papaya extract, vitamin C, adult multi-vitamin, calcium, fish oil for Omega 3, Omega 6, And Omega 9.

Why Do You Love Bodybuilding?

I love being healthy and fit in my mid-forties, compared to most of the rest of society. Plus, there's nothing like the feeling of pleasant exhaustion after a tough workout.

What Motivates You To Follow A Healthy Lifestyle?

Staying active - I love to engage in outdoor activities, and without being in shape I'd struggle. Plus, my wife likes the way I look so she motivates me!

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Tom Furey.

What Made You Want To Achieve Your Goals?

Fear of becoming fat and out of shape.

What Are Your Future Bodybuilding Plans?

I might enter contests later, but for now I just enjoy the results.

What One Tip Would You Give Other Bodybuilders?

Stick with it!

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Tom Furey.

Who Are Your Favorite Bodybuilders?

Arnold, and Cory Everson.

What Features Do You Use On Bodybuilding.com?

I set up a BodySpace page recently, and I think it will be a great way to track progress and stay motivated. Until now, I've just looked at others on the site and learned from their stories.

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Tom Furey.

BodySpace

http://bodyspace.bodybuilding.com/mtnbiker44/

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