Obi Vincent
Physique Athlete International interviews Obi Vincent:
How did you get started with bodybuilding?
Growing up I was the chubby lazy kid who never participated in any sports and just ate all the junk food you could imagine! If you can name it I have probably eaten it! So I decided to make a change and started weight training seriously in my early twenties. It all happened on a night out in the city I saw a guy who had an incredible physique and went up to him and asked for advice.
I listened to every word and advice he gave me and literally followed it to a T. That you could say was the start to building the physique I have today!
Where does your motivation come from?
My motivation comes from seeing the results of the hard work I put in day in and day out. Once you see results it does become an addiction. I also have promised myself to NEVER become the fat lazy kid I once was!
Also the encouragement and support I get from people is great motivation, and in all honesty I simply love this lifestyle.
What workout routine has worked best for you?
The best routine for my body has been a mixture of Strength Training and High Volume Training. I find that certain parts of my body (Hamstrings) react well with low volume whilst others react very well to super high volume (Quads & Chest). My style of training overall is Super High Volume and I train until I feel that I have completely “destroyed” the body part that I am training on that day.
Full Routine:
Monday – Back/Abs
◦Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps
◦Wide Grip Weighted Pull Ups 4 Sets X 12 Reps
◦Single Arm Dumbbell Rows 4 Sets X 15 Reps
◦Seated Close Grip Rows 4 Sets X 15 Reps
◦Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)
◦Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)
◦Hanging Leg Raises 3 Sets X Failure
◦Ab Wheel Rollouts 3 Sets X Failure
◦Swiss Ball Pikes 3 Sets X Failure
◦Cable Rope Crunches 3 Sets X Failure
Tuesday – Delts/Traps
◦Barbell Military Press 10 Sets X 10 Reps
◦Shrugs 10 Sets X 10 Reps
◦Close Grip Dumbbell Press 3 Sets X 12 Reps
◦Dumbbell Lateral Raises 3 Sets X 12 Reps
◦Cable Cross Overs 3 Sets X 20 Reps
Wednesday – Quads/Hamstrings
◦Leg Extensions 5 Sets X 25 Reps
◦Squats 5 Sets X 12 Reps
◦Dumbbell Split Squats 5 X 10 Reps Each Leg
◦Leg Press 5 Sets X 20 Reps
◦Walking Lunges 3 Sets X 50 Steps
◦Stiff Leg Deadlifts 5 Sets X 8 Reps
◦Standing Single Leg Curl 5 Sets X 8 Reps
◦Reverse Barbell Lunges 5 Sets X 12 Reps
◦Lying Leg Curls 5 Sets X 10 Reps
Thursday – Biceps/Triceps
◦EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps
◦EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps
◦Tricep Dips 4 Sets X 12 Reps
◦Incline Bicep Curls 4 Sets X 12 Reps
◦Lying Triceps Skull Crushers 4 Sets X 12 Reps
◦Close Grip Bench Press 3 Sets X 12 Reps
◦Standing Dumbbell Hammer Curls 3 Sets X 12 Reps
◦Cable Rope Curls 3 Sets X Failure
◦Cable Rope Tricep Push Down 3 Sets X Failure
Friday – Chest
◦Cable Fly’s 4 Sets X 20 Reps
◦Incline Dumbbell Chest Press 5 Sets X 12 Reps
◦Weighted Chest Dips 5 Sets X 12 Reps
◦Incline Dumbbell Fly’s 5 Sets X 12 Reps
◦Decline Chest Press 3 Sets X 12 Reps
◦Press Ups 3 X Failure
◦Cable Fly’s 2 X Drop Sets
Saturday – Active Recovery
◦Foam Rolling and Mobility or Yoga
Sunday – Quads/Hamstrings
◦Leg Extensions 5 Sets X 25 Reps
◦Squats 5 Sets X 12 Reps
◦Dumbbell Split Squats 5 X 10 Reps Each Leg
◦Leg Press 5 Sets X 20 Reps
◦Walking Lunges 3 Sets X 50 Steps
◦Stiff Leg Deadlifts 5 Sets X 8 Reps
◦Standing Single Leg Curl 5 Sets X 8 Reps
◦Reverse Barbell Lunges 5 Sets X 12 Reps
◦Lying Leg Curls 5 Sets X 10 Reps
What is your supplementation like?
◦Whey Protein
◦Essential Amino Acids
◦Creatine Monohydrate
◦L-Arginine
◦Beta Alanine
◦Omega 3
◦Probiotics
◦ZMA
Full Diet:
◦Meal 1: Powdered Greens, Apple Cider Vinegar & a Protein Shake
◦Meal 2: 8 Egg Whites & 2 Whole Eggs with Vegetables & 200g Ground Beef
◦Meal 3: 300g Skinless Chicken Legs with Rice & mixed Vegetables
◦Meal 4: 200g Chicken Breast with Rice
◦Meal 5: 250g Fish with mixed Vegetables
◦Meal 6: 30g Oat Biscuits with 2 tbsp. Nut Butter & 150g Berries
Favorite Quote?
“The greatest glory in living lies not in never falling, but in rising every time we fall” – Nelson Mandela
