1. Biography
• Name: Theo “Rick Vick” Johnson
• Age: 29
• Height: 5’7”
• Weight (Contest): 165-168 lbs.
• Weight (Off-Season): If bulking: 170-175 lbs.
• Hometown: MD/DC
• Gym: No Excuses
• Profession: Government, Music Producer / Actor / Model and most importantly, professional at being a husband/father.
2. What got you started in bodybuilding/fitness?
Wanting to look good for my wife. That’s where it all started from. I feel that you can never let your guard down when it comes to anything.
3. What keeps you motivated to train?
Dedication and knowing that something huge will come from my hard work. Also, knowing that I have a lot of people riding on what I am doing.
4. What workout plan has worked best for you?
I just have my days when I hit the gym and get it in…. plan and simple. Body parts broken up for certain days and on those days it doesn’t matter what body part I work at, I get it in hard.
Tuesday: Back, Biceps and Abs
• Pull-ups: 1 warm-up set of 50 reps
• Straight-Arm Pulldown: 4 sets of 20 reps
• Pull-ups: 4 sets of 10-12 reps
• Side To Side Chins: 4 sets of 10-12 reps
• Seated Cable Rows: 4 sets of 20 reps
Circuit:
• Barbell Curls: 4 sets of 15 reps
• Hammer Curls: 4 sets of 15 reps
• Preacher Curls: 4 sets of 15 reps
• Crunches: 4 sets of 15 reps
• Barbell Side Bend: 4 sets of 15 reps
• Butt-Ups: 4 sets of 15 reps
• Cardio: 25 minutes of interval training
Wednesday: Shoulders
• Military Press: 4 sets of 15 reps
• Dumbbell Shoulder Press: 3 sets of 10 reps
Circuit:
• Front Dumbbell Raises: 4 sets of 10-20 reps
• Side Lateral Raises: 4 sets of 10-20 reps
• Dumbbell Shrugs: 4 sets of 10-20 reps
• Front Cable Raise : 4 sets of 20 reps
Thursday: Off
Friday: Abs and Legs
Circuit:
• Crunches: 4 sets of 15 reps
• Barbell Side Bend: 4 sets of 15 reps
• Butt-Ups: 4 sets of 15 reps
• Cardio: 25-30 minutes of interval training
• Leg Press: 4 sets of 10-12 reps
Circuit:
• Barbell Squat: 4 sets of 10-12 reps
• Leg Extensions: 4 sets of 10-12 reps
• Lying Leg Curls: 4 sets of 10-12 reps
• Dumbbell Lunges: 4 sets of 10-12 reps
Saturday: Biceps and Legs
Circuit:
• Dumbbell Curls: 3 sets of 10-12 reps
• Barbell Curls: 3 sets of 10-12 reps
• Incline Dumbbell Curls: 3 sets of 10-12 reps
• Cable Curls: 3 sets of 10-12 reps
• Leg Press: 4 sets of 10-12 reps
Circuit:
• Barbell Squat: 4 sets of 10-12 reps
• Leg Extensions: 4 sets of 10-12 reps
• Lying Leg Curls: 4 sets of 10-12 reps
• Dumbbell Lunges: 4 sets of 10-12 reps
Sunday: Chest, Triceps, Legs and Abs
• Bench Press: 4 sets of 10-20 reps
• Incline Dumbbell Press: 4 sets of 10-15 reps
• Decline Dumbbell Press: 3 sets of 10 reps
• Dumbbell Flies: 4 sets of 10 reps
• Incline Dumbbell Flies: 4 sets of 10 reps
• Butterfly: 3 sets of 15 reps
• Push-ups: 4 sets of 10 reps
Circuit:
• Triceps Pushdowns: 4 sets of 20-25 reps
• Lying Triceps Press: 4 sets of 20-25 reps
• Dumbbell Kickbacks: 4 sets of 20-25 reps
• Leg Press: 4 sets of 10-12 reps
Circuit:
• Barbell Squat: 4 sets of 10-12 reps
• Leg Extensions: 4 sets of 10-12 reps
• Lying Leg Curls: 4 sets of 10-12 reps
• Dumbbell Lunges: 4 sets of 10-12 reps
Circuit:
• Crunches: 4 sets of 15 reps
• Barbell Side Bend: 4 sets of 15 reps
• Butt-Ups: 4 sets of 15 reps
• Cardio: 30-40 minutes of low-intensity training
5. What is your philosophy about cardio?
I never liked cardio when I started. I just wanted the big full chest, huge upper body look. But once I got into modeling, I saw that I needed that “cut” and the best way to get it is by doing cardio, so I started to hit cardio every gym session.
6. What is your philosophy about weight training?
Get it IN!!!! Don’t talk about it; talking is just going to lead to more talking. The days you don’t feel like getting into the gym, get up and GO. You’re only going to be mad at yourself the next day. Just know there’s no magic pill out there—it takes hard work and most of all, dedication.
7. Do you prefer HIIT or steady state cardio?
Yes, HIIT is for me. I mean, for others it might be different but I tend to get bored just doing cardio for 15-20+ minutes, so I like to adjust it and pump out as much as I can.
8. What are your top 5 favorite exercises?
• Shoulder press (dumbbells)
• Pull-ups (chained to weight)
• Chest Dumbbell Flies
• Ab crunches using the cable and rope
• Leg pull-ups with dumbbell added (held by feet)
9. What is your philosophy about nutrition?
It’s key. I am not heavy into it like you should eat this and that, but I just know certain things folks should stay away from to achieve or come close to achieving a desired look.
10. What nutrition plan has worked best for you?
I don’t really have a plan, I just try to eat right. Normally, my day consists of protein shakes and whatever my wife cooks (chicken breast, vegetable, etc).
11. What is your favorite cheat food?
A # 2 from McDonald’s.
12. What is your favorite health food?
Salads.
13. What supplements have given you the greatest gains?
CytoGainer…love this gainer, it has helped me from day one.
14. What does your pre and post workout nutrition consist of?
Being busy all day, I really don’t have a pre-workout meal. Basically I get home, get the kids ready and hit the gym. I might take creatine beforehand, but that’s about it. For post it would be dinner and a protein shake from CytoGainer.
15. Which tools have helped you most with your nutrition and training?CytoGainer. I can’t even explain how much I love this product. I can go weeks without any other supplement, however if I run out of CytoGainer, I am a nervous wreck.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
No doubt. I’ve been ordering my products from Bodybuilding.com and recently started a BodySpace page on the site. Love it. And now, I have another site added to my arsenal… MuscleDog.com, baby!
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Honestly, YouTube. I don’t have a gym partner, so I go to the gym with my brother like once every two months (who’s also a fitness nut) so I really don’t have anyone to ask. After I hit YouTube up and see an example of what I was looking for, I would then hit up fitness forums like you guys, MuscleDog.com or Bodybuilding.com and ask members questions because hey, no matter how far along in the game you are, you don’t know everything.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Terry Crews—the guy from White Chicks, Friday After Next, The Gamer, Everybody Hates Chris…I can go on and on. I’m not into bodybuilding competitions, but I do love to watch World’s Strongest Man competitions when I can catch them on ESPN. But, I am a huge fan of Terry Crews. I know he’s worked his butt off to get like he is (physically) and on top of that, to manage his family life and do comedy/acting.
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
Let me run down the list off the top of my head—surgery on foot, messed up rotary cuffs, orbit facture, busted eardrum, boxer’s fracture, arthritis in both knees, along with Bursitis. I am not stopping though…it’s life.
20. What was the biggest mistake you made when you first started training?
Not knowing that I needed to consume protein. I was just hitting the gym, lifting more but not noticing any muscle gains. They were all the same size. Once I started taking CytoGainer, it’s like my body said—OK, time to catch up. In just weeks, muscle gains popped on.
21. What tips would you give to a beginner?
Stay at it… its all about De-Di-Ca-Tion baby! You’re not going to get anything fast, unless you hit the lottery. But with this—those first months of you hitting the gym, seeing the cut up ripped guys and saying to yourself—damn, I don’t even want to work out next to them. Flip that thought and say—yeah, that’s me—in just a few months.
22. What are your future fitness goals?
To eventually be in a fitness magazine and / or sponsored by a company product. That would make my life.
23. Where can we find you on MuscleDog.com?
Check out my profile and add me as a friend! From there, you can see my before and after pics.
