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Frequent readers of The Underwear Expert (or anyone who walks around Manhattan long enough to see a C-IN2 ad), will recognize Mike Stalker from the new C-IN2 campaign by Rick Day. We had the opportunity to interview this bright and talented Fordham student last week, asking him about his modeling, soccer career and his life in New York. Mike is devoted to keeping himself healthy through rigorous soccer training and preparation for modeling gigs. Because he has managed to stay so fit despite the strains of his sport and the time constraints of his lifestyle, we decided to ask him for the details of his workout routine. Read what Mike had to say about his fitness, then try the Mike Stalker workout after the jump.
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Speaking on his routine, Mike told The Underwear Expert,
“I basically work out twice a day. I get my cardio from soccer practice in the morning, then I will also lift weights at night. For soccer, you need to be in amazing shape to constantly run for 90 minutes straight. A lot of soccer training focuses on running, speed, and power. In the offseason, we do a lot of running for our fitness, whether it is sprints or long distance type intervals. For speed and power, we do a lot of power-type workouts that build explosiveness in the legs. So we do a lot of squats and cleans, for example. Doing sprints for cardio is really helpful in order to get your body cut up.
In the weight room, I basically follow a body-building type program, which focuses on one muscle group a day, and I lift for about 1 1/2 hours 5-6 days a week. I also try to do ab workouts about 3 times a week. An example of my week would look like: Monday- Chest, Tuesday- Back, Wednesday- Shoulders, Thursday- Legs, and Friday- arms. Then, on either Saturday or Sunday, I will focus solely on some sort of core workout.
For me nutrition is pretty simple. I try to get in as much protein as I can. So every day I will try to get 1 or 2 protein shakes (whey protein). Eggs for breakfast. and then for lunch and dinner I will get some chicken or some type of meat with high protein. I also try to stay as healthy as possible, so i will get a good portion of each fruits and vegetables a day. With my active lifestyle and working out so much with soccer and on my own for modeling, getting good protein is vital to keep the body going and to replenish the muscles. Also, staying away from fatty and greasy foods and drinks is important. I used to drink soda often, but now I barely drink soda at all. I stay away from soda, fast food, fries, deserts, and candy as much as possible – although I do have a sweet tooth.”
The Mike Stalker Workout, according to Mike Stalker
1) Bench Press: 5 sets at 12 reps, 10 reps, 8 reps, 6 reps, and last set heavy for 4-5 reps.
For bench press, since it is a real power lift, I start out light than eventually finish my 5th set at a heavy weight where I can only do about 4-5 reps.
2) Incline Dumbbell (Press): 5 sets at 12 reps, 12 reps, 10 reps, 10 reps, 8 reps
For this, I increase weight as I go so by the last set I can only do about 8 reps.
3) Incline Dumbbell (Flyes): 5 sets at 10 reps each.
4) Dips: 5 sets at 15 reps.
5) Cable Crossover: 5 sets at 10 reps.
1) Deadlifts: 5 sets at 5 reps each.
Deadlifts are an intense power lift so I keep the reps low at a challenging weight.
2) Pull-ups: 5 sets at 10 reps.
I superset this with deadlifts meaning I alternate between exercises with no break (i.e. Deadlift for 5 reps, then 10 pull-ups, then back to deadlifts, etc.)
3) Bent-Over Barbell Rows: 5 sets at 10 reps each.
4) Wide Grip Lat Pull Downs: 5 sets at 10 reps each.
5) Cable Rows: 5 sets at 10 reps each.
1) Standing Military Press: 5 sets at 10 reps, 10 reps, 8 reps, 8 reps, 5-6 reps
Like the bench press, I increase weight so on my last set, I am only capable of doing 5-6 reps.
2) Dumbbell Lateral Raises: 5 sets at 10 reps each.
3) Seated Dumbbell Shoulder Press: 5 sets at 12 reps, 12 reps, 10 reps, 8 reps, 6 reps
Again, I Increase weight so I can only do about 6 reps on the last set.
4) Barbell Upright Rows: 5 sets at 10 reps each.
5) Dumbbell Front Raises: 5 sets at 20 reps (10 each arm).
1) Front Squats: 5 sets at 5 reps each
Increase weight every set.
2) Bulgarian Lunges with dumbbells in each hand: 5 sets at 5 reps each leg.
3) Step-Ups with Barbell: 5 sets and 5 reps each leg.
4) Leg Press: 5 sets at 10 reps each.
1) Seated Barbell Curls: 5 sets at 10 reps (biceps).
2) Tricep Extensions with Dumbbell: 5 sets at 10 reps (triceps).
3) Standing Dumbbell Curls: 5 sets at 20 reps (10 each bicep).
4) Close Grip Bench Press: 5 sets at 10 reps (triceps).
I finish the workout with a 3 exercise circuit and I do 3 sets of it with NO REST in between:
1) Tricep Pulldowns: 10 reps.
2) Chin-ups: 10 reps.
3) Cable Curls: 10 reps each arm.
I do abs 3 times a week. A lot of the exercises I do will incorporate some type of ab workout but 3 days a week after my workout I will do my ab routine:
1) Decline Bench Crunches with Extra Weight Added Held Behind Neck: 5 sets at 10 reps.
2) Hanging Leg Raises: 5 sets at 10 reps.
3) Finish ab routine with 8 different types of crunches and sit-up styles for 8 sets at 25 reps each for a total of 200 reps.
Photo Credit: Fordham, Rick Day