WNBF Pro Bodybuilder Isaiah “The Machine” Southward Talks With Simplyshredded.com

How did you get started with bodybuilding?

During my younger years I was very active in boxing, basketball and football, competing at a high level until I got into a terrible car accident where I sustained serious injuries to my neck and knee. These injuries prohibited me from participating further in any activities due to a lack of healthcare. In that time I began reading heath books in which I studied ways to strengthen my body from the damage. By 1999 my health and body were much stronger. Soon after I met my future best friend and trainer Lawrence Pearson, whom had already been competing in bodybuilding for several years. He showed me all of the aspects of bodybuilding, from training to nutrition. After I completed football in the fall of 2006 my first amateur show was soon to follow.

I won my weight class (Light-Heavyweight) and came back ten months later to win my weight class again and the overall and receive my Pro Card.

Where does your motivation come from?

Mostly my motivation comes from the car accident I was in, that gave me a different outlook on life. I thought I was finished, so being able to bodybuild is motive enough. It was like God gave me a second chance. I also strive hard for all of my family, friends and church whom have much faith in me to make it far in this sport.

“Don’t hold back, go for it all like there’s no tomorrow” – Isaiah Southward

What is your training routine like?

I never have rests for more than 90 seconds and after my gym sessions I do a 30 minute boxing session or some interval sprints to burn some fat.

Monday: Chest/Triceps

Flat Bench 6×8-12
Incline Bench 4×15
Cable crossover 4×21
Pulldowns 5×15
Double Arm Kickbacks 4×8

Tuesday: Back/Biceps

Deadlifts 5×6 (with 2 burnout sets at the end)
Pullups (weighted) 3×12
Dumbbell Rows Single Arms 4×15
Close Grip Rows 3×12
Barbell Curl 5×12
Incline Curls 4×15

Wednesday: Legs

Squats 3×12 (315lbs) 1×15 (405lbs)
Hack Squats 4×15
Jump Rope (2 sets)
Dumbbell Leg Curls 3×21
Calf Press 7×21

Thursday: Shoulders

Barbell Military Press 6×10
Upright Rows 4×10
Rubber Band Rear Deltoids 3×10
Shrugs 10×10

Friday: Rest

Recovery

Saturday: Cardio

Cardio 30 mins uphill high pace

Sunday: Rest

Recovery

What is your diet is like?

When I’m in show preparation I use a carb cycling diet and I have found this type of method the best to help me burn fat and look full on the high carb days. I keep my protein intake high and my carbs low for two days in a row and then I have a high carb day.

Sample Diet:

Meal 1: 7 Egg Whites and half a cup of Rolled Oats
Meal 2: Low carb meal replacement (Post Workout)
Meal 3: 8oz of Chicken Breast, half cup Brown Rice and half cup of Green Beans
Meal 4: 8oz of Chicken Breast, half cup Sweet Potato and half cup of Green Beans Meal 5: 8oz of Fish, 10 Asparagus
Meal 6: Protein Shake before bed

What has been your biggest accomplishment in the fitness field?

My biggest accomplishment in the fitness field so far has been winning 3 championships in 3 years and becoming the Pro American Overall Champion in 2010. It was my personal goal to win an overall before 30 years of age.