Hi my name is Greg O’Gallagher and when I am not taking Toronto residents bodies to the next level I like to spend time with my friends and family, participate in mixed martial arts, wakeboard and snowboard, eat healthy food, watch movies and spend time in the sun. Oh and I love to workout out and push myself.
My passion for fitness and health began at a very young age after watching a Sylvester Stallone movie with my Dad. I couldn’t believe how incredible Stallone looked and I knew right then and there that I was going to do everything in my power to develop a truly remarkable physique. I started exercising regularly and reading every fitness book and article that t I could get my hands onto.
Wow! I have a 6 pack
At the age of fourteen I had surpassed everyone’s expectations including my own. I developed a super lean, fit, and defined physique that I was truly proud of. And all of the sudden everyone wanted to know what type of workouts I was doing and what kind of diet I was on. I even put up a video on YouTube of my transformation and in only a couple months I was up to 100 000 views and emails were flooding in everyday from people all over the world wanting to know how I achieved such incredible results.
They all laughed in disbelief
Everyone just assumed that I trained 2 hours a day and ate super strict to look the way I did but BOY were they EVER WRONG. By combining full body strength training, high intensity interval training, and core training all into one 6o minute FAT BLASTING and MUSCLE TONING workout I was able to make phenomenal improvement in only 3 to 4 workouts per week.
A New Kick Butt Workout
Over the next 5 years I attended regular fitness seminars, read dozens of workout and diet books, and even shadowed and learned from the top personal trainers, athletes and fitness models in North America. I then used the knowledge that I had gained to modify and tweak my workout program creating my Trifecta Rapid Transformation Workout that anyone can use to achieve the same results in half the time.
The key to success is being passionate about what you do. For me, it’s being fit and showing others how to get fit because this affects every aspect of your life in a positive way. Your either improving your health and fitness or you’re not. Every day when you look in the mirror and see incredible results, this gives you motivation to accomplish anything.
I am always educating myself with new muscle building techniques, test driving new workouts, and tweaking my routine. As a result my workout program is constantly evolving and changing. This is because I believe it is imperative to challenge your body with new workouts and set/rep schemes. With that being said I do believe I have created a kickass workout program that will deliver exceptional results for a long time. So sit back, sip your protein shake and learn.
Monday: Chest and Biceps
Dumbbell Flat Bench Press: 4 sets x 6-8 reps with 100lbs dumbbells
Barbell Incline Press: 4 sets x 6-8 reps with 205lbs
Weighted Bar Dips: 3 x 8-12 with 60lbs attached
Incline Flies or Cable Cross Over’s: 4 sets of 8-12 reps with 30 seconds rest between
Barbell Curls: 5 sets x 5 reps with 100lbs
Tuesday: Shoulders and Legs
Dumbbell Shoulder Press: 4 x 6-8 with 70lbs
Lateral Raises superset with front raises superset with Arnold presses x 10 reps each x 3 sets with 15lbs
Bent over Rear Delts: 3 x 10-12 with 15lbs
Machine Shoulder Press: 2 x 20 reps
Squats: 5 sets x 5 reps with 275lbs
Wednesday: Back and Triceps
Rack Deadlifts: 4 x 4-6 with 405lbs
Weighted Pull-ups: 4 x 6-8 reps 35lbs attached - superset with
Cable Pull-over: 4 x 8-10
Cable Rows: 4 x 8-12
Hyperextensions: 3 x 20 reps
Skull Crushers: 5 x 5 with 100lbs
Thursday: Chest and Biceps
Barbell Bench Press: 5 sets x 5 reps with 240lbs
Dumbbell Curls: 4 x 6-8 with 50lbs dumbbells
Incline Curls: 4 x 8-10 with 35lbs dumbbells
Hammer Curls with rope attachment: 4 x 8-10
Machine Curls: drop set
Friday: Legs and Shoulders
Squat: 4 x 6-8
Leg Extensions: 4 x 10-12
Romanian Dead lift: 4 x 6-8
Leg Curls: 4 x 8-10
Calf Raises: 4 x 12-20
Barbell Shoulder Press: 5 sets x 5 reps
Saturday: Back and Triceps
Weighted Pull-ups: 5 sets x 5 reps with 45lbs
Bar Dips: 4 x 6-8
Skull Crushers: 4 x 10-12
Cable Rope Extensions: 3 x 10-12 reps
Close grip pushups: 1 set x max reps
Sunday = Rest
NOTE: After my workout I will perform either weighted abs or interval training. If I perform weighted abs I do 4 sets of stability ball crunches with dumbbell or cable and hanging leg raises. If I perform interval training I will choose a cardio machine and alternate between 1 minute of easy cardio with 1 minute of hard cardio for a total of 12 minutes.
As for diet I eat every 2-3 hours. Each meal contains some lean protein, complex carbs, and healthy fats. I try to eat organic whenever possible because organic foods are way better for you and for the environment. After I workout I have a protein shake as well as some simple carbs to refill my glycogen stores in my muscles. I avoid foods that are filled with chemicals and words you cannot pronounce. I supplement with omega 3 fish oils, vege greens, glutamine, and living fuel protein. My nutritional program is not just to help me build muscle but to promote optimal health. After losing my father to cancer I really understand the importance of a healthy diet. There are so many supplements out there that are filed with crap (aspartame, sucralose, artificial flavoring/coloring, msg, trans fat, soy protein….). I make sure to avoid those altogether.
It was a great pleasure to work with John. He is an awesome photographer and he really knows how to shoot people to make them look at their absolute best. This is something that very few photographers can do. In addition John is able to look at your physique and know exactly what is required to bring you to the next level. Whether you need to devote more time to your upper pecs, rear delts, or calves John will tell you right away. Lastly the photo shoots with John are an incredible experience and there is a ton of value in them. This includes the unbelievable pictures you receive, the friends you make, and the unforgettable day of shooting. Oh and one more thing John is also a really great friend and he is always there to talk to you if you need it. Thanks a lot John appreciate everything
Greg O’Gallagher, Toronto Ontario