Francis Brunet

Francis Brunet Male 24 years old Montreal, Quebec, Canada Mayhem #1652449 Model MM URL: http://www.modelmayhem.com/ francisbrunet About me I am looking for jobs and opportunities in the modeling domain (hence why Im here, lol). I prefer fashion, fitness, swimsuit, underwear modeling and I *don't* shoot nudes. *I am also open for anything video related* I work during the week so a preferred photoshoot schedule for me is during the weekends. I am french but am fluent in English as well. If you are interested in working with me, please contact me by private message here or by email at: [email protected] Thanks and looking forward to work with you! Francis Name: Francis Brunet aka SHIN Age: 24 Weight: 185lbs Height: 5?10? Bicep size: 17? Routine: My routine varies a lot from week to week. I never have an organized schedule because in my opinion strict routines become mundane over time, and your muscles get used to it, which slows down muscle growth massively. A sample routine would look like this ( I always do a warm-up set with half the weight I can lift before): Monday Chest (45- 50 mins): 4 sets incline DB press (8-10 reps) 4 sets flat bench press (8-10 reps) 3 sets machine OR DB flies (10-12 reps) usually do a drop set here to really feel the burn 3 sets bodyweight chest dips until failure Core (15 mins): 4 sets legs raise (here I place a DB between my knees and raise it the highest I can for about 20 reps) 4 sets cable crunches (15-20 reps at high weight) Tuesday Legs (1h): 4 sets back squats (go ass to ground and put a weight where you can do a maximum of 8 reps) 3 sets lunges (8-10 reps) 3 sets leg presses (8-10 reps) 3 sets leg extensions (till failure, heaviest possible? machines usually go up to 300lbs max, pretty light for me now) 3 set calf raises Wednesday Rest Thursday Back (50 mins): 4 set deadlifts (8-10 reps) 3 set lat pulldowns (8-10 reps) 3 set BB rows (8-10 reps)( Dropset , preferably have another bar set up with half the weight right next to you) 3 set close grip seated cable rows (until failure, moderately heavy) Friday Biceps (30 mins): 4 sets 21s 3 sets preacher curls (8-10) supersetted with machine curls (dropset until failure) supersetted with hammer curls (6-8, light) Triceps (30 mins): 4 sets close grip bench press (8-10 reps) 3 sets skullcrushers (8-10 reps) 4 sets pulldowns (usually do a dropset here) Saturday Shoulders (40 mins) 4 sets DB shoulder press (8-10) 4 sets lateral raises (8-10 reps) 3 sets front BB raises (8-10 reps) Core (15 mins) 4 sets Decline BB crunches (15 reps) 4 set situps with weight (15 reps) Sunday Rest Diet: I have no strict diet. I don?t count my cals. However Im used to eating clean foods and I take about 3 whey protein shakes every day (1.5 scoops each). A sample would go like this: Meal 1 -Protein shake as soon as I wake up -6 egg whites -oatmeal Meal 2 -Chicken breast -Salad with various veggies -Greek yogurt Meal 3 -Steak -Brown rice -Broccoli (workout) Meal 4 -Protein shake - Tilapia fillet -Apple Meal 5 -Oatmeal -protein shake -almonds When and why did you get started? I was a very skinny kid when I was younger. I also hit puberty very late (around 17 years). I was however very energetic. I did martial arts, played various sports to release the energy. As soon as I reached a normal height I felt I was then in full possession of my physical potential so I used it. I started lifting weights at home and I actually gained some mass, but it plateaued pretty quickly and I wanted more. This is when I subscribed to the nearest gym. I was working out like an amateur for the first few years, I had no clue how to do the exercises properly and I was on the verge of quitting because the results I got in 3 years were mediocre. One day I sat down early in the morning in front of my screen and said to myself ?Today is the day I?m starting for real?. I read articles on nutrition, searched for popular routines on the internet, typed every one of them on youtube to understand the movements. Later that day, I went to the grocery to buy the foods I had listed from the articles I read. A few months later, I really made significant progress and since then I was set. Achievements so far? Got into fitness modelling. What would be your biggest dream to be able to achieve? I?d love to become a worldwide known fitness model and do that for a living. Do you ever struggle to stick to your diet and eat lots of junk food? My main problem is that I have a small appetite. I have to force myself to eat otherwise I don?t. I?m never really hungry. Eating clean is great in my opinion, it?s healthy and rewarding. Plus, whenever I eat fast food, I feel like I?m slowing down my progress so I don?t. Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often? I do drink, just not a lot? maybe once a week at the most. When I go out I take one or two beers just to say I?m partying like the rest of the group. I don?t enjoy being drunk so it isn?t hard to be reasonable. If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily) Multi vitamins. I only take 2 supplements; that and whey protein. Supplements are a total waste of money. Most don?t really give any results and they are all very expensive. Multi vitamins are just there to make sure your joints stay healthy to avoid injuries. Whey is great to get the extra protein in because it?s hard to reach the quota when you work 9 hours a day. Your favourite food? If I was to pick only one, I?d go with baby back ribs. Om nom nom. If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why? Arms of Ulysses WIlliams, legs of Hidetada Yamagashi and Abs of Zyzz because then I would be a very colourful being. Who do you look up to these days and why? I always look up to successful amateur lifters who post on bodybuilding forums. The reason behind that is simple. If you aim for something that you believe is achievable, it will be a much greater inspiration than to aim for something crazy like a pro bodybuilder?s shape. Your mind will keep telling you that you can actually achieve the physique of the amateur bodybuilder, whereas you will get discouraged easily when you look at the pros. Your favourite quote? -Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. Your top 3 tips to someone that might be just starting out bodybuilding? -Make sure to read about nutrition. There are countless articles on the web. You need to know how, when and how much to eat. -Take a routine you find on the web (like mine ) and follow it precisely. Check on YouTube to see how to do the movements. That way you will get used to a real workout. -Don?t expect to look like you lift after less than a year, it?s a slow process. What is your favourite motivation picture online and why? There are many but those two really strike an emotion within me. Life is short, so you need to make the most out of it before passing away. I want people to still talk about me years after I?ll pass away. I want to inspire, motivate and give hope to people. Then, I will feel my life had a meaning. Thoughts on Steroids? I understand people who take steroids to compete in pro competitions. They dedicate their life to it and it gives them a chance to make money and live on their terms. However, I?m against them if you are just working out for the looks. You can achieve an aesthetic physique without them, and if you don?t you?re doing something wrong and shouldn?t be taking steroids in the first place, you should instead revise your routine and your diet. Website: http://facebook.com/francis.brunet Read more: http://www.unleashedbeasts.com/beasts/francis-brunet-got-into-fitness-modelling/#ixzz1xQZH3HO1