Beast Mode: Hasani “projectHULK” Brown Talks With Simplyshredded.com

How did you get started with bodybuilding?

I’ve always been athletic and active when I was growing up. It wasn’t until after graduating high school I was not as active and got out of shape. In April 2007 I took a trip out to VA and for 2 months of my stay, my cousin Erik Costner (Marine) took me to Marine Core Base Qauntico 4-5 days of the week.

He would use his lunch break to train me and it was from that point on I decided I was going to continue to building on my physique.

Where does your motivation come from?

I’ve just always had a desire to get better and better at whatever I put my hand, I’ve been like that since a child.

I also get motivation from the impact my personal progress has on others.

What workout routine has worked best for you?

Sample Routine:

Day 1: Legs

Morning: Calves

  • Seated Raises – 5×15
  • Standing Raises – 4×15
  • Donkey Raises – 4×12
  • Tibialis Machine – 4×12

Evening: Legs

  • Warm Up: 15 minutes on Stair Master of Seated Bike, Along with some stretching.
  • Prone Leg Curls – 4×20-15
  • Straight Leg Deadlifts – 4×15
  • Leg Press – 6×20
  • Front Squats – 4×12
  • Leg Extensions – 4×15
  • Adductor – 3×20

Day 2: Chest & Triceps

  • Incline Dumbbell press – 5×12
  • Flat Dumbbell Press – 4×12
  • Weight Dips @ dip station with a Dip Belt – 4×10
  • Cable Cross over’s – 3×12
  • Straight Bar Pushdowns – 4×10
  • Close Grip Presses – 4×10
  • Dumbbell KickBacks – 3×10

Day 3: Back & Biceps

Morning: Calves

  • Seated Raises – 5×15
  • Standing Raises – 4×15
  • Donkey Raises – 4×12
  • Tibialis Machine – 4×12

Evening: Back/Biceps

  • Warm Up: Pull Ups- 4×12
  • T-bar Rows (Wide Grip) – 4×12
  • Bent Over Barbell Rows – 4×10
  • Dumbbell Rows – 4×10
  • Seated Rows – 4×10
  • Barbell Curls – 4×12
  • Hammer Curls – 4×10
  • Preacher Curls – 4×10

Day 4: Shoulders

  • Military Press – 4×12
  • Side Laterals – 4×12
  • Front Laterals – 4×10
  • Bent Over Laterals – 4×10
  • Upright Rows – 4×10
  • Dumbbell Shrugs – 4×12
  • Behind the back Barbell Shrugs – 3×12

Day 5: Abs & Calves

Morning: Calves

  • Seated Raises – 5×15
  • Standing Raises – 4×15
  • Donkey Raises – 4×12
  • Tibialis Machine – 4×12

Evening: Abs

  • Roman Chair Sit-Ups – 4×20
  • Knee Raises (from pull up bar) – 5×12
  • Machine Crunches – 3×15
  • Standing Oblique Crunches (Dumbbell) – 4×12
  • Twists – 1×100

If you have to pick only 3 exercises, what would they be and why?

The exercises would be:

  1. Leg Press – Able to hit majority on my legs by placing my feet in different positions.
  2. Bent Over Dumbbell Rows – Can hit different areas of the back from adjusting my rowing motion, and both my bicep and rear deltoids get a workout as well.
  3. Weighted Dips (Dip Station) – I’m able to train chest, triceps, and the front delts and such a powerful compound movement.

What is your diet like?

I’m in bulk mode right now and this is what’s been working for me, it’s real simple…

  • Meal 1: 8 Egg Omelet with Cheese, 1 Bunch of Broccoli, 1 Cup of Oatmeal, ½ Grapefruit
  • Meal 2: 8oz-10oz Ground Chicken, 1 cup of Rice, Cup of Asparagus
  • Meal 3: 10oz Lean Ground Beef, 8oz-10oz Sweet Potatoes, 1 Avocado
  • Meal 4: 1½ Cup Chillie, 3 Slices of Whole Wheat Bread, 1 Bunch of Broccoli
  • Meal 5: 2 Scoop of Whey, 2 Cup of Milk, 1 Banana, TSP of Peanut Butter
  • Meal 6: 10oz Lean Ground Beef, 1 Cup of Rice, Romain Salad

When trying to cut down do you prefer to use HIIT or just normal cardio?

I prefer the good ol’ cardio and I got a love, hate relationship with the stair master when it comes to getting ripped.

What is your supplementation like?

  • Multi-Vitamins
  • Glutamine
  • Creatine
  • BCAA
  • Whey Protein

Favorite Bodybuilders?

Lee Haney, Ronnie Coleman, Arnold Schwarzenegger, Flex Wheeler, Frank McGrath, Kevin Levrone and Kai Greene.

projectHULK Meets Frank Mcgrath

Favorite Quotes?

“Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.” – Matthew 6:33 (NLT)
“Commit your actions to the Lord and your plans will succeed” – Proverbs 16:3 (NLT)
Put these Word’s to the test, I promise you they will prove themselves true!

Website: http://www.projectHULK.ca
Facebook: http://www.facebook.com/OfficialProjectHULK