Pat Magno Found The Motivation To Achieve | TRAIN

Pat Magno Found The Motivation To Achieve

A taxing job left once-optimistic Pat Magno depressed but transforming his body gave him a new goal and outlook.

 

Vital stats

Before: Weight: 185lb, 32% body fat

After: Weight: 135lb, 8% body fat

 

I wish I could say that one day I was really inspired and suddenly made the decision to transform my body. But, as I’m sure most would agree, transforming your body is much easier said than done. There were countless times I wished I could lose the weight, but I felt so sluggish and unmotivated.

I’d start a diet and show up to the gym a few times. Then life would get in the way and I would fall flat on my face. My every day job consisted of having to remove children from broken homes, abusive parents and harmful situations. I’ve always loved children and had a strong desire to help others, so I thought this would be a great career choice for me, but work life took a toll. It became a catch-22. There was a lot going on in my life and I didn’t know if I had gained so much weight because of it or if I was living a miserable life because of the weight I’d gained.

Being mentally exhausted each day led me to stop caring as much about what I was eating or how I was exercising. I tried to escape reality through food and drink. I abandoned the gym altogether. I remember looking in the mirror and not even recognizing myself. I knew about the Bodybuilding.com Transformation Challenge and debated whether I should sign up. I didn’t want anyone to see my “before” photos because of how much weight I’d gained and knew that the chances of actually winning were slim to none. But, it was hard to let the $250K contest prize slip by without even trying.

I knew I wanted to transform and I knew what type of financial situation I was in after leaving my job. I decided to take a chance and give this challenge everything – and I mean everything – I had. The biggest thing that I needed to change was my mindset. I used to think that if I put in the hours in the gym working my butt off, I could eat anything I wanted. Wow, was I wrong. I quickly learned that I was ruining all of my hard work! I changed my mindset and told myself that my end results would come from 90% diet and 10% training. By doing this, I saw better results than ever before.

After winning the Bodybuilding.com challenge, I officially became a first-time homeowner! I decided to use the prize money as a deposit for a house in San Diego, which still feels unreal to say. I had been saving for a while, and being able to buy a house with the love of my life has always been a long-term goal. I was lost and in a very dark place and, right now, I am the happiest I have ever been.

 

Pat’s training regime

Day 1: Legs

Treadmill 1 set, 20 min

Leg press 2 sets, 15 reps (warm-up) 3 sets, 12-15 reps

Seated leg curls 2 sets, 15 reps (warm-up) 3 sets, 12-15 reps

Lying leg curls 2 sets, 15 reps (warm-up) 3 sets, 15-20 reps

Leg extensions 2 sets, 15 reps (warm-up) 3 sets, 12-15 reps

Hack squat 2 sets, 15-20 reps (warm-up) 3 sets, 20-30 reps

Jogging-treadmill 1 set, 20 min.


 

Day 2: Chest/triceps

Treadmill 1 set, 20 min

Dumbbell bench press 3 sets, 6-10 reps (warm-up) 3 sets, 6-10 reps

Incline dumbbell flyes 2 sets, 8-15 reps

Straight-arm dumbbell pullover 2 sets, 10-12 reps

Triceps pushdown – rope attachment 3 sets, 10-12 reps

Cable lying triceps extension 3 sets, 10-12 reps

Standing overhead barbell triceps extension 3 sets, 10-12 reps

Treadmill 1 set, 20 min.


 

Day 3: Active rest

Treadmill 1 set, 20 min (morn)

Treadmill 1 set, 20 min (eve)


 

Day 4: Back/biceps

Treadmill 1 set, 20 min.

Underhand cable pulldowns 1 set, 8-10 reps (warm-up) 3 sets, 8-10 reps

Bent over barbell row 1 set, 8-10 reps (warm-up) 3 sets, 10-12 reps

Hyperextensions (back extensions) 1 set, 8-10 reps (warm-up) 2 sets, 10-12 reps

Straight-arm pulldown 7 sets, 10-15 reps

Concentration curls 2 sets, 12-15 reps (warm-up, per arm) 3 sets, 12-15 reps (per arm)

Dumbbell alternate bicep curl 3 sets, 12-15 reps (per arm)

Standing one-arm cable curl 3 sets, 12-15 reps (per arm)

Treadmill 1 set, 20 min


 

Day 5: Shoulders/calves/abs

Treadmill 1 set, 20 min

Seated barbell military press 1 set, 12-15 reps (warm-up)

Side lateral raise 1 set, 12-15 reps (warm-up) 3 sets, 12-15 reps

Upright barbell row 3 sets, 7 reps

Lying rear delt raise 7 sets, 12-15 reps

GIANT SET

Weighted crunches 3 sets, 15-20 reps

Seated calf raise 3 sets, 20 reps Standing calf raises 3 sets, 18-20 reps (per leg)

Treadmill 1 set, 20 min.


 

Day 6: Active rest

Treadmill 1 set, 20 min (morn)

Treadmill 1 set, 20 min (eve)


 

Day 7: Legs

Treadmill 1 set, 20 min.

SUPERSET Leg extensions 2 sets, 30 reps

Seated leg curl 2 sets, 20 reps

GIANT SET

Dumbbell lunges 3 sets, 40 reps

Standing leg curl 3 sets, 15-20 reps

Leg press 3 sets, 50 reps

SUPERSET

Leg extensions 1 set, 30 reps, 1 set, 20 reps

Seated leg curl 1 set, 30 reps, 1 set, 20 reps

Treadmill 1 set, 20 min.

 

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