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July 2, 2012

Mike Metcalf Bodybuilding Interview

Mike Metcalf

Mike Metcalf Talks With Extremebodyfit.com

AGE: 21

HEIGHT: 6’2″ (188cm)

WEIGHT:89kg (196)lbs

WAIST: 28.5″

When and why did you start bodybuilding?

I went to the gym for the first time around the end of June 2010. I’d just mess around on the treadmill and the machines and it wasnt until about a month later that I did my research and found some proper programmes. I’d always played sports, mainly football (soccer), tennis, squash so had some athletic base but when I went to university and the drinking started the exercise stopped. I would eat junk food all day every day and never thought anything of my general appearance. A few of my housemates had started going to the gym regularly the year before, and while it never interested me at the time, I noticed they were starting to look alot better and starting to get much more attention from women. I guess you could say I started my journey trying to make myself look better to other people but pretty soon after starting the focus shifted back to me and my personal goals. I loved the feeling it gave me, increased confidence, posture and all round attitude in life.

What motivates you everyday to stay on track w/ diet and training?

At the moment, strength gains are my highest priority. Depending on the situation I will either force that extra bit of food down me in preparation for a deadlift PB the next day, or throw some chocolate away that I bought in a moment of weakness to make sure I look my best for an occasion. Of course another motivation is every time I look in the mirror and see myself looking better and better. I’ve never needed much motivation while in the gym itself. I just love every aspect of it and wish I could be in there for hours everyday.

Why you love bodybuilding and fitness?

Apart from the pre-mentioned increase in confidence and general well-being, you start to gain a certain respect for people with good bodies as you realise the hard work they have put in.

Details of workout routine

Currently I am doing a 4 day split. Would only recommend something like this while bulking and In people already around intermediate level.

Chest and Tri’s

Incline DB bench press – 3×8 (I rarely manage all those reps and If I do I move up in weight the following week)

Flat BB bench – 3×8

Dips – 3×10 (only just managed this so will start adding weight)

Decline cable crossover – 3×10 (as heavy as possible while maintain good form)

Incline DB flyes – 3×8 – (light but with good form and deep stretch)

Skullcrushers but where the bar goes further behind the head. 3×8

Back and Bi’s

Deadlifts – Working up to a heavy set of 1 or 3, then drop ~25% of the weight and get a set of 8-10.

Pull-ups – I change grips regularly, Once you get 10 start adding weight. 3 sets.

Lat Pulldown – 3×8 Heavy as possible and a different grip to whatever variation of pull-up I just did.

One arm DB row – 3×10 Heavy as possible

OR

Bent over Barbell row 3×5

Seated cable row – 3×8 – Try to keep arms and elbow to up put more stress on upper back

Barbell bicep curl 3×8 – no EZ bar.

High cable curls/ lying down cable curls – 3×10

Shoulders

Standing OHP – 3×5

DB lat raise – 3×8

Cable front raise – 3×8

Seated DB press – 3×8

Rear delt flye – 3×8

Cable crunch – 3×10

Legs

Back Squat – 3×5

Leg curl – 3×8

Leg press – 3×8

SL deadlift – 4×5

calf raise – 3×12

Crunches – failure

Brief outline of diet

Breakfast – Protein shake with milk and a bowl of cereals

Lunch – Tuna and cottage cheese. banana. cranberry juice

Dinner – Chicken breast, fried eggs, steamed veggies, oven chips

Snacks – Tin of mackerel, protein shake post gym and just before bed, more cereals

Brief outline of supplementation

Whey protein, creatine monohydrate, Multi, fish oil, vit-D tab.

Hopes for the future

To be honest I only think about the next workout and what I want to achieve from that. I do have smaller goals like looking my best for a holiday and strength goals which I want to achieve by the end of the year but in terms of more than few months away I rarely give it much thought. I hope if I keep putting the same effort in I’ll just keep improving and that in itself might open up gateways like competing locally.

Check Out Mike’s BodySpace

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