Colin Wayne is a professional physique model and international cover model and served in Iraq and Afghanistan with the United States Army. He is based in Hunstville, Alabama.
I started training in 2009, just before I was deployed to Iraq as part of the Inactive National Guard, a component of the Ready Reserve of the United States Army. I was 145lbs and my friend told me to find a new hobby to keep my busy during my time overseas, so I started bodybuilding and have never looked back. Growing up I was always a very small athletic-framed guy but as I started getting serious about working out I managed to transform my physique.
In late 2011 I was deployed to Afghanistan in support of Operation Enduring Freedom as a Department of Defense civilian contractor. On May 3, 2012, a 107mm rocket hit landed just 3.5ft from the gym where I was working out. I was medically evacuated twice and a week later was back in the US for further treatment and rehabilitation. I sustained a lumbar contusion at L1-L3 in my back, permanent tinnitus in my left ear, and shrapnel to both arms, my stomach, and one piece went all the way through my leg, missing my shinbone by centimetres.
Nothing trumps consistency
The best advice that I can give to someone who is trying to develop a better physique is to stay consistent with your training, diet and supplementation. I train using a body-part split routine, although the one muscle group I don’t really focus on is my abs. I maybe train them once a month because I’m a firm believer that abs are made in the kitchen. I stay motivated by seeing my body get better every year, and the thought of inspiring people around the world to train hard too.
I train six days per week, and am now focusing on a high rep-lighter weight training protocol. I’m not trying to get much bigger than I currently am, but am training to improve definition and conditioning.
Monday is chest day and I focus on a lot of incline work – up to 90% – to build a thick, wide upper chest in the classic Arnold mould. So the workout includes incline flyes, dumbbell presses, barbell presses, incline cable flyes, some machine work, and some decline presses too.
Tuesday I train back and I always warm up with pull-ups to get a really good pump before really getting into the session with seated rows, dumbbell rows, deadlifts and lat pull-downs.
Wednesday I train hamstrings and calves, although I warm up with quad extensions and ham extensions to get a really good pump in my legs. I then do single-leg hamstring curls, sumo deadlifts, leg presses with feet wide apart, weighted lunges – with a really big step – to target my glutes and hams. For calves I do donkey raises, standing calf extensions and leg press extensions
Thursday I do shoulders and traps and tend to do a lot of light-weight reps with perfect form. I like dumbbell isolation movements to work all three heads of the delts, so front lateral raises, side lateral raise, and reverse flyes for the rear delts. I also do shoulder presses with both dumbbells and barbells. For the traps I do dumbbell and barbell shrugs. Friday is my arms workout and I do a lot of dumbbell work, so concentration curls, hammer curls, preacher curls for my biceps and dumbbell skullcrushers, and a lot of cable press-down variations for my triceps.
Saturday I train quads – so front squats, leg presses, barbell lunges, knee extensions – and calves, which are the same moves as Wednesday. Sunday is my day off rest.