What's Your Workout?
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Shane Graham
Age: 39
Residence: Hope
Occupation: Senior project manager at
Enkei America
Family: Wife, Dana; sons, Cohen and Aidan
Where do you work out?
Farrell’s eXtreme Bodyshaping in Columbus.
How many hours a week?
Four-and-a-half.
Describe your workout routine.
Kickboxing three days a week and strength training three days a week — six days total.
What inspired you to begin a regular fitness routine?
My wife began the same program before me, and her results were amazing.
Why is it something you have stuck with?
I have not only seen a physical change with my body, but I also have more energy and endurance, which gives me encouragement to continue.
How do you make time to work out?
It is never easy, but I do not let time become an excuse. I have found that working out at 6 a.m. before work suits me best.
When and why did you get serious
about fitness?
I started the Farrell’s program in October. I knew that if I did nothing in the way of fitness/nutrition that I would continue to pack on the pounds and allow food to control me. I was not only tired of buying larger pants all the time, but was also not happy with my overall look.
Have you lost or gained muscle mass through working out? How much?
I can tell that I have definitely become stronger and noticed quite a bit of change in muscle definition since starting the program. It would be hard to estimate the amount of muscle mass gained since I have lowered my body fat at the same time.
What’s your favorite exercise?
On kickboxing days, my favorite exercise would be right roundhouse kicks for power. On strength-training days, my favorite exercise would be squats.
Any exercise you dread but do
anyway? Why?
Lateral raises are never fun, but they are a great exercise for the shoulders. I always reach “muscle failure” quicker on this exercise over others.
What is muscle failure?
Muscle failure is simply where you cannot lift anymore.
Do you follow a special diet? If so, describe it briefly. Do you “cheat” much?
I eat six times a day targeting a specific amount of carbs and protein at each meal. This routine is followed six days a week. The seventh day is a free day. Having a free day is nice to keep you on track with your diet. If you crave something throughout the week, then you know that you can have it on your free day.
Do you have a favorite fitness moment, for example, when you reached a tough fitness goal or overcame a plateau?
At the end of our 10-week challenge at Farrell’s, I will never forget the moment that I first saw my before-and-after pictures. I was stunned by the amount of transformation that had taken place with my body.
What is a little-known fitness fact
about you?
I enjoy seeing other people’s success just as much as I enjoy seeing my own.
What advice would you give someone who wants to start working out?
Don’t let excuses build a wall between you and the gym. Be determined and dedicated to maintain a healthy diet and a solid workout schedule, and your results will be rewarding.
— Jennifer Willhite,
jwillhite@therepublic.com
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