Jon Skywalker

Fitness Model, Online Coach, Comedian

Born in 1993, Jon Skywalker is a popular fitness model and comedian with an astonishing transformation story. He went from 145lbs of “skin and bones” to over 200lbs of “rock-solid” muscle.

Jon’s transformation began when he was 17 – that’s when he turned to the weights room in the hopes of attaining an aesthetic physique. At 6’4”, it wasn’t easy for him in the beginning. He had to pack on a lot of muscle on his tall frame to look the way he wanted.

But, thanks to his unbreakable discipline and willpower, he completely changed his physique, and life over the years. He became an “epitome of aesthetics”, just like one of his inspirations, Zyzz Aziz Shavershian.

Jon has since established himself as an influence in the fitness industry, and a representative of “the aesthetic lifestyle.” The motto behind the term is to train hard in the gym, and live life to its full potential. That’s something Jon preaches to new coming generations of fitness fans.

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“The worst people you will come across your path towards success will not be the loud obnoxious haters, constantly blabbing their mouths, for they speak out of insecurity and self-doubt. No – the worst will be those who look you in the eye and call you brother, while dreaming of your demise.”

Athlete Statistics

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“Stand for nothing and you will fall for anything.”

Accomplishments

• Jon has become a sponsored athlete and a fitness model, who boasts a large online following.

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“One scoop of BCAAs a day keeps the catabolic cross fitters away.”

Training

His Body as a Guidance

Jon is a firm believer in listening to his body. He says that if he could push out more repetitions than he initially planned, he will do it. As Jon says; “Why stop when you can keep going?“.

In terms of exercises, Jon utilizes many isolation movements in his workouts. This helps him target all of the muscle he wishes to train.

Jon’s Training Routine

Monday – Shoulders

Plate Loaded Shoulder Press (each side)

• 70lbs x 18
• 90lbs x 13
• 135lbs x 9
• 160lbs x 7
• 180lbs x 4

Single Arm Lateral Dumbbell Raise

• 20lbs x 17
• 25lbs x 15
• 35lbs x 12, 11

Plate Raises

• 45lbs x 10, 10, 10, 10

Single Arm Rear Delt Machine Fly

• 50lbs x 20
• 60lbs x 12
• 70lbs x 10, 10

Lateral Cable Raise

• 30lbs x 12, 12, 12, 10

Tuesday – Arms

Single Arm Cable Extension

• 15lbs x 25
• 25lbs x 18
• 35lbs x 12, 12

Single Arm Dumbbell Extension

• 35lbs x 13, 15, 15, 12

Dip Machine

• 210lbs x 20
• 285lbs x 17
• 330lbs x 13, 12

Tricep Machine Extension

• 70lbs x 12, 12, 12, 12

EZ-bar Curl

• 75lbs x 15, 15

Machine Preacher Curl

• 90lbs x 12, 12, 12, 10, 10

Incline Curls

• 20lbs x 8, 10, 10, 8

Alternating Dumbbell Curls

• 45lbs x 7, 7

Wednesday – Back

Wide Grip Pull-ups

• 12, 10, 8, 8

Straight Arm Pulldowns

• 40lbs x 15, 13, 12, 12

T-Bar Rows

• 135lbs x 12, 10, 10, 10

Isolateral Highrow

• 70lbs x 15, 15
• 100lbs x 12, 10

Thursday – Chest/Triceps

Plate Loaded Bench Press

• 90lbs x 17
• 135lbs x 10
• 160lbs x 7
• 135lbs x 10

One-Arm Incline Machine Press

• 110lbs x 18
• 150lbs x 12, 10, 10

Kneeling Cable Fly

• 40lbs x 15, 15, 15, 15

Leaning One Arm Pec Raise

• 20lbs x 15, 15, 15, 15

Dips

• 10, 10, 10

Rope Pulldown

• 40lbs x 25
• 60lbs x 10
• 55lbs x 15, 14

Single Arm Cable Extensions

• 20lbs x 12, 12, 10, 15

Single Arm Overhead Dumbbell Extensions

• 22.5lbs x 14, 11, 12, 12

Friday – Biceps

Machine Preacher Curls

• 70lbs x 23
• 130lbs x 10
• 150lbs x 6
• 100lbs x 10

Leaning Concentration Curls

• 30lbs x 12, 12, 10, 13, 10, 10

Rope Curls

• 30lbs x 20
• 35lbs x 20
• 50lbs x 12, 10

Seated Dumbbell Alternating Curls

• 40lbs x 8
• 30lbs x 10

Incline Curls

• 15lbs x 12, 10, 10, 14

Saturday – Chest/Traps

Incline Dumbbell Press:

• 70lbs x 12
• 80lbs x 12
• 90lbs x 10
• 100lbs x 6

Kneeling Cable Cross Over:

• 40lbs x 15, 13, 13, 13

Incline Machine Press: 

• 150lbs x 12
• 170lbs x 10
• 190lbs x 8, 8

Leaning Single-Arm Dumbbell Fly:

• 20lbs x 10, 10, 10, 10

Seated Reverse Dumbbell Fly:

• 5lbs x 12
• 8lbs x 15
• 12.5lbs x 12, 10

Machine Reverse Fly:

• 90lbs x 10
• 70lbs x 10, 14, 14

Behind the Back Smith Machine Shrugs:

• 90lbs x 15, 15
• 110lbs x 15, 15

Sunday – Abs

Plank

• 3 sets to failure

Russian Twist

• 3 x 30

Hanging Knee Raise

• 3 x 12

Crunches

• 3 x 25

Oblique V-ups

• 4 x 15

Oblique Machine Crunches

• 180lbs x 15, 15, 15

Ab Stretches

• 15 Minutes

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Cardio

As an ‘extreme ectomorph’, Jon doesn’t need to do cardio if he wants do burn fat. Instead, he prefers to slightly drop his calorie intake, stripping away any excess weight.

Although Jon understands the role of cardio in regards to general health, he believes that it can be a ‘double-edged sword’ for some people; in terms of muscle wasting.

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Nutrition

Quality Calories

As a 145lbs teenager, Jon had an extremely fast metabolism and could eat anything he wanted without gaining a pound of fat – this is something that stuck with him even after his transformation years down the road.

That said, he consumes a lot of calories, but they mostly come from healthy, whole food sources.

The principles on which he bases his diet on are simple; he avoids processed food and sugars, and the only fluid he drinks is water. However, he’ll break the rule from time to time to satisfy his cravings and “feel the peace of mind”.

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Losing Fat

Here’s Jon talking about advantages and disadvantages of being an ectomorph; “The bad thing about being a tall ass ectomorph is naturally I stop getting hungry after like 30 calories, so 2 days of slacking on my caloric intake and I lose 8lbs! However, the up side is I usually lose all my water and fat, and look more shredded than most people doing their bro science ‘contest preps’ lol.” – Jon Skywalker

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