I joined Bailey's Powerhouse Gym in Brunswick, GA approximately two years ago. At that time I met Shari Duncan, the manager of the gym, and Kalvin Barnes. Both were already OCB Pros. Each of them told me I should try competing and they would help me. After about two months of them bothering me every time I walked into the gym I decided in November of 2008 to start seriously training to compete.

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Charles Norman.

In the off-season my training consists of one day weight training followed by an off day consisting of cardio and core training. During contest season I go to two day weight training and one day off consisting of cardio and core work.

The specifics of the training are simple, stay at three to four sets with your last set being to muscular failure. This failure should be between 8-10 reps. if you are able to achieve more than 10 you did not use enough weight. This will necessitate a workout log be kept but you only have to log the last set to gauge for the next time that exercise is performed. Here is an example of my typical week for pre-contest.

Day 1: Legs

• Squats: 4 sets of 10, 10, 8 reps then to failure
• Leg Press: 3 sets of 10, 8 reps then to failure
• Leg Extensions: 3 sets of 10, 8 reps then to failure
• Lying Leg Curls: 4 sets of 10, 10, 8 reps then to failure
• Seated Leg Curls: 3 sets of 10, 8 reps then to failure
• Stiff-Leg Deadlifts: 3 sets of 10, 8 reps then to failure
• Standing or Seated Calves: 4 sets to failure

Day 2: Chest/Biceps

• Flat Bench Dumbbell Presses: 4 sets of 10, 10, 8 reps then to failure
• Incline Bench Dumbbell Presses: 4 sets of 10, 10, 8 reps then to failure
• Flat Bench Flyes: 3 sets of 10, 10 reps then to failure
• Cable Flyes: 3 sets to failure
• Standing Curls: 3 sets of 10, 10 reps then to failure
• Preacher Curls: 3 sets of 10, 10 reps then to failure
• Dumbbell Concentration Curls: 3 sets of 10, 10 reps then to failure

Day 3: Cardio/Core

• Cardio: 45 minutes
• Crunches: 1 set of 200 reps
• Twists: 1 set of 5 minutes
• Hyperextensions: 4 sets of 20, 15, 10 reps then to failure
• Forearms Curls: 4 sets to failure

Day 4: Back

• Deadlifts: 3 sets of 10, 10 reps then to failure
• Underhand Lat Pulls: 3 sets of 10, 10 reps then to failure
• T-Bar Rows: 3 sets of 10, 10 reps then to failure
• Underhand Bent Over Rows: 3 sets of 10, 10 reps then to failure
• Shrugs: 4 sets to failure

Day 5: Shoulders/Triceps

• Shoulder Press Barbell: 4 sets of 10, 10, 8 reps then to failure
• Shoulder Press Dumbbell: 4 sets of 10, 10, 8 reps then to failure (Optional)
• Lateral Raises: 3 sets of 10, 10 reps then to failure
• Front Raise: 3 sets of 10, 10 reps then to failure
• Lying Triceps Extensions: 4 sets of 10, 10, 8 reps then to failure
• Cable Rope Pushdowns: 3 sets of 10, 10 reps then to failure
• Bench Dips: 3 sets of 15, 10 reps then to failure

Day 6: Repeat Day 3

Day 7: Repeat Day 1

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Charles Norman.

Meal 1: 5:30 AM

• 1 Cup Egg Whites
• 1/2 Cup Oatmeal

Meal 2: 9:00 AM

• 3 Rice Cakes
• 1 Scoop Nitro Pro

Meal 3: 12:00 PM

• 6 Oz Turkey Breast
• 1 Cup Brown Rice
• 2 Cups Peas, Green Beans, Or Broccoli

Meal 4: 3:00 PM

• 3 Rice Cakes

Meal 5: 4:30 PM

• 1 Scoop Vaso-Charge

Train: 5:00 PM

Meal 6: 6:30 PM

• 1 Scoop Nitro Pro

Meal 7: 7:30 PM

• 6-8 Oz Lean Steak Or Chicken
• 6 Oz Sweet Potato
• 2 Cups Peas, Green Beans, Or Broccoli

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Charles Norman.

This to me is the ultimate challenge. You are trying to achieve the unattainable perfect physique. Even though we know it is unattainable we continue to work to get it.

What Motivates You To Follow A Healthy Lifestyle?

I enjoy the competition for one thing. Not only with other competitors but especially with myself. Being able to achieve something I thought I couldn't do is gratifying.

Also as I get older there are many things my wife and I would like to do after we retire I want to be healthy enough to enjoy them.

What Made You Want To Achieve Your Goals?

My wife Judy told me I could achieve this and she also inspired to be a champion for healthier living. This is probably one of the most enjoyable facets of this sport. I have had numerous people ask me, after they saw me on stage, how old I was. After they hear the answer they make a comment about getting back in the gym. If I can inspire people to get healthier by doing this it makes imminently rewarding.

What Features Do You Use On Bodybuilding.com?

I get a wealth of info from the articles, but I use the store also.

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