Success stories

Transformation Tuesday: The mind-body strength plan

This former athlete says working out didn't just build his body—it overpowered his ADHD.

Transformation Tuesday: The mind-body strength plan
Duration 60
Exercises 8-10
Equipment Yes

Patrick McNamara has always been into working out; he's never been afraid of spending hours in the gym. But the truth is, he's needed it all his life—and in more ways than just one.

McNamara was a talented soccer and lacrosse player, but his abilities on the field weren't quite as strong in the classroom. Growing up, he struggled with ADHD and a form of dyslexia. Instead of going the route of medication, he successfully used working out as a form of "therapy." He credits his regular work out habit to keeping himself goal-oriented and competitive after several major injuries forced him out of sports.  

Fast-forward to his adult years—McNamara retained his passion for hoisting iron and has put it to good use as a firefighter in New York. But, just months shy of his 30th birthday, his training hit a wall; he gained nearly 20 lbs of unwanted weight, and started to become unhappy with himself.

In this week’s Men's Fitness Transformation Tuesday video interview, McNamara opens up about the fitness-as-medicine approach, the details of his life-changing injuries, plus how weight gain snuck up on him and how he fought back to get in the best shape of his life.

See below for an example of what McNamara's current training program looks like.

Follow Patrick McNamara on Instagram @CaptainAmerica19.

Want to share your success story with us? Follow and DM Mike Simone on Instagram at @Mike_Simone.

DAY 1 Back & Chest

Exercise 1A.

Reverse Pec Deck Flye
exercise image placeholder
3 sets
12,10,8 reps
-- rest

Exercise 1B.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
12,10,8 reps
-- rest

Exercise 2A.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
5 sets
6-10 reps
-- rest

Exercise 2B.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
5 sets
6-10 reps
-- rest

Exercise 3A.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
4 sets
6-8 reps
-- rest

Exercise 3B.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
6-8 reps
-- rest

Exercise 4A.

Chest-Supported Row How to
Chest-Supported Row thumbnail
5 sets
6-10 reps
-- rest

Exercise 4B.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
8-10 reps
-- rest

Exercise 5.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
15 reps
-- rest

DAY 2 Legs

Exercise 1A.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
4 sets
20,15,8,10 reps
-- rest

Exercise 1B.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
4 sets
12,12,10,8 reps
-- rest

Exercise 2.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
6-10 reps
-- rest

Exercise 3.

Stiff-leg Deadlift
exercise image placeholder
5 sets
6-10 reps
-- rest

Exercise 4A.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
5 sets
6-10 reps
-- rest

Exercise 4B.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
5 sets
8-12 reps
-- rest

Exercise 5A.

Leg Extension How to
Leg Extension thumbnail
3 sets
8-10 reps
-- rest

Exercise 5B.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
3 sets
8-10 reps
-- rest

DAY 3 Shoulders & Biceps

Exercise 1A.

Rear-Delt Flye How to
Rear Delt Flye  thumbnail
4 sets
12,10,8,6 reps
-- rest

Exercise 1B.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
4 sets
12,10,8,6 reps
-- rest

Exercise 2.

Clean and Press You'll need: Medicine Ball How to
Clean and Press thumbnail
5 sets
10,8,8,6,6 reps
-- rest

Exercise 3A.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
4 sets
8 reps
-- rest

Exercise 3B.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
8 reps
-- rest

Exercise 4A.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
8-10 reps
-- rest

Exercise 4B.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
3 sets
8-10 reps
-- rest

Exercise 5.

Concentration curl You'll need: Dumbbells How to
Bent Over Concentration Curl  thumbnail
3 sets
8-10 reps
-- rest

DAY 4 Back & Chest

Exercise 1A.

Floor Pullover You'll need: Barbell How to
Pullover thumbnail
3 sets
15,12,10 reps
-- rest

Exercise 1B.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
12,10,8 reps
-- rest

Exercise 2A.

Alternating Dumbbell Row You'll need: Dumbbells How to
Alternating Dumbbell Row thumbnail
4 sets
8,6,6,4 reps
-- rest

Exercise 2B.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
10,8,6,6 reps
-- rest

Exercise 3A.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
8 reps
-- rest

Exercise 3B.

Alternating Dumbbell Bench Press You'll need: Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
3 sets
8 reps
-- rest

Exercise 4A.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
12,10,8 reps
-- rest

Exercise 4B.

Chest-Supported Row How to
Chest-Supported Row thumbnail
3 sets
8,10,12 reps
-- rest

Exercise 4C.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
3 sets
8-10 reps
-- rest

Exercise 5A.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
8-10 reps
-- rest

Exercise 5B.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
3 sets
8-10 reps
-- rest

DAY 5 Legs

Exercise 1A.

Side Lunge How to
Side Lunge thumbnail
3 sets
10-12 reps
-- rest

Exercise 1B.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
15 reps
-- rest

Exercise 2A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
12,10,8,8 reps
-- rest

Exercise 2B.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
12,10,8,6 reps
-- rest

Exercise 3A.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
4 sets
20,15,10,10 reps
-- rest

Exercise 3B.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
10 reps
-- rest

Exercise 4.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
3 sets
10 reps
-- rest

Exercise 5.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
6 sets
20 seconds on, 10 seconds off reps
-- rest

Exercise 6.

Leg Extension How to
Leg Extension thumbnail
6 sets
20 seconds on, 10 seconds off reps
-- rest

DAY 6 Shoulders & Triceps

Exercise 1A.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
3 sets
10-12 reps
-- rest

Exercise 1B.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
3 sets
12,10,8 reps
-- rest

Exercise 2A.

Side Plank With Lateral Raise You'll need: Dumbbells How to
Side Plank With Lateral Raise thumbnail
3 sets
8-10 reps
-- rest

Exercise 2B.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
failure reps
-- rest

Exercise 3A.

Reverse Pec Deck Flye
exercise image placeholder
3 sets
8 reps
-- rest

Exercise 3B.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
3 sets
8 reps
-- rest

Exercise 4A.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
3 sets
10-12 reps
-- rest

Exercise 4B.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
3 sets
10-12 reps
-- rest

Exercise 5.

Machine Press How to
exercise image placeholder
4 sets
20 seconds on, 10 seconds off reps
-- rest
Comments