VITAL STATS Name: Wayne Gittens E-mail: nyc11@sbcglobal.net Age: 44 Where: Grand Prairie Texas Height: 5'6" Weight: 187 Years Bodybuilding: 10 Favorite Bodypart: Chest and Back Favorite Exercise: Bench Press Favorite Supplements: All Muscletech Products Mass-Tech, Nitro-Tech.

How Did You Get Started?

I got started when my father and mother brought me a bench, plastic cement weights and an Arnold Schwarzenegger novel at the age of thirteen years old. Growing up in New York City you had to be tough. If you had muscles, you had respect, and I had that. From there I've never look back.

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Wayne Gittens.

What Workout Plan Worked Best For You?

I love to work hard and heavy. I don't like to come down in weights unless I did not complete my set. If you notice my reps and how it goes down is because I went up in weight.

Monday - Hamstrings and Quads
Tuesday - Chest & Triceps
Wednesday - Back, Biceps, Calves
Thursday - Shoulders, Traps
Friday - Hamstrings and Quads (fewer reps)
Saturday - Off
Sunday - Church off

Hamstrings And Quads

• Squats 4x15, 12, 10, 8
• Hack Squats 4x15, 12, 10, and 8
• Legs Press 4-5x15, 12, 10, 10 and force set 8 reps heavy
• Leg Extension 4-5x15, 12, 10, 8 and force set 8-5 reps heavy
• Lying Leg Curls 3-4x12, 10, 10 and 8
• Seated Leg Curls 3-4x12, 10, 10 and 8
• Stiff Legged Deadlift 3-4x 15, 12, 10 and 8

Click Here For A Printable Log Of Wayne Gittens' Hamstrings And Quads Workout.

Chest And Triceps

• Incline Dumbbell Press 5X15, 12, 10, 8, and 6
• Incline Dumbbell Flyes 5x 15, 12, 10. 10, 6
• Barbell Bench Press 5x 15-135lbs, 10-220lbs, 8-250lbs, 6-275lbs, 3-300lbs
• Dips 3x10
• Triceps Pushdown 4x15, 12, 10, 8
• Reverse Pushdown 4x12, 10, 10 10
• Barbell Triceps Extension 3x12, 10, 10
• Dips 2x10

Click Here For A Printable Log Of Wayne Gittens' Chest And Triceps Workout.

Back, Biceps And Calves

• Pull-ups: 4x15, 12, 10, 10
• One-Arm Dumbbell Rows: 4x15, 12, 10, 10
• Lat Pull downs: 4x15, 12, 10, and 10
• Seated Cable Rows: 4x15, 12, 10, 8
• T-Bar Rows: 3x15, 12, 10
• Standup Curl Bar 4-5x15, 12, 10, 8 forces set 6 reps heavy
• Preacher Curls 3x12, 10, and 10
• Dumbbell Curls 4x20, 16, 14, and 12
• Seated Calf Raise 3x10, 10, and 10
• Standup Calves Raise 3x15, 12, and 10

Click Here For A Printable Log Of Wayne Gittens' Back, Biceps, And Calves Workout.
Shoulders And Traps
• Machine Shoulder Press 2 set (warm-up)
• Upright Rows 4x15, 12, 12 and 10
• Dumbbell Shoulder Shrugs 4x20, 15, 12 and 10 heavy
• Arnold Press 4x15, 12, 10 and 8
• Front Raise 4-5x 10, 10, 10, 8 and 5 force set
• Lateral Raise 4x10, 10, 10 and 8
• Overhead Cable Crossover 4-5x15, 10, 10, 8 and force set 5 reps
• Shoulder Press 2 set

Click Here For A Printable Log Of Wayne Gittens' Shoulders And Traps Workout.

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Wayne Gittens.

What Nutrition Plan Has Worked Best For You?

1st Meal:

• Bagel
• 2 cups Oatmeal

2nd Meal:

• Meal Replacement Protein Shake

3rd Meal:

• 16 oz. Steak
• Salad
• Brown Rice

4th Meal:

• Protein Shake 40 Grams with 60-100 gram of carbs. After working out.

5th Meal:

• Meal Replacement Protein Shake

6th Meal:

• 16 oz. Steak (Flank) or Chicken
• Sweet Potato

1st Meal:

• 8 oz. Chicken
• 1 ? Cup Oatmeal

2nd Meal:

• 8 oz. Chicken
• Potatoes

3rd Meal:

• 8 oz. Flank Steak Lean body low carbs
• 1 Cup Rice

4th Meal:

• Protein Shake 40 Grams
• Potato

5th Meal:

• 8 oz. Chicken
• Broccoli

6th Meal:

• Isolate Protein Shake 40 Grams drink
Unfortunately I'm allergic to eggs.

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Wayne Gittens.

What Supplements Have Given You The Greatest Gains?

Lean body meal replacement shake, Nitro-Tech, Mass-Tech, Cell-Tech, Aplodan, Hydroxycut, Isopure, NaNo Vapor, ZMA and Glutamine.

Why Do You Love Bodybuilding?

Since God created this wonderful body it's an amazing how the body can be transformed. That's why I love bodybuilding because it is a lifestyle for me and I love to see people's lives change.

What Are Your Future Bodybuilding Plans?

I plan on going pro and I'm looking forward to doing Mr. Universe Natural.

What One Tip Would You Give Other Bodybuilders?

The one tip that I love to give to another bodybuilder is to hang in there through the duration (completion) and you will see results.

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Wayne Gittens.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger, Lee Hanley, Flex Wheeler and Ronnie Coleman.

BodySpace

bodyspace.bodybuilding.com/breway/

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