VITAL STATS Name: Jeff Dunn E-mail: hillbilly9614@hotmail.com Age: 43 Where: Scottsville, KY Height: 6' Weight: 205 lbs Years Bodybuilding: 25 Favorite Bodypart: Quads Favorite Exercise: Bench Press Favorite Supplements: Beverly International

How Did You Get Started?

I began training in High school for the football team. I continued to workout to stay fit, healthy, and young.

Click To Enlarge.
Jeff Dunn.

What Workout Plan Worked Best For You?

At 8 weeks out my training schedule looked like this:

I do a three on/one off split. Make sure to warm up thoroughly first. This is a grueling training program but it really helped with bringing out the cuts and dropping the body fat.

Day 1: Chest & Back:

Superset

• Bench Press 4 sets 5-9 reps, using 225, 275, 295, 315
• Chin-ups 4 sets 10 reps, using my bodyweight

Superset

• Incline Press w/DB 3 sets 10 reps, using 75, 85, 95
• Bent Rows 3 sets 10 reps, using 135, 185, 225

Superset

• Pec Deck 3 sets 10 reps, using 180, 200, 220
• Cable crossovers 3 sets 10 reps 75, 85, 95

Click Here For A Printable Log Of Day 1.

Day 2: Legs, Calves:

Superset:

• Leg Extensions 3 sets 10 reps, using 160, 180, 200 (I have found that if I point my toes out it really hits my lower quads).
• Leg Press 3 sets 10 reps, using 450, 540, 630

Superset:

• Hack Squat 4 sets 10 reps, using 225 for all four sets
• Straight leg deadlift 4 sets 10 reps, using 135, 185, 225

Superset:

• Leg Curls 3 sets 10 reps, 80, 90, 100
• Lunges 3 sets 10 reps, using 135 for all three sets

Superset:

• Standing Calf Raises 4 sets 15 reps, using 180, 270, 360
• Seated Calf Raises 4 sets 15 reps, using 100, 120, 140

Click Here For A Printable Log Of Day 2.

Day 3: Shoulders, Arms:

• Shoulder Press Machine 4 sets 6 reps, using 70, 80, 90, 100
• Side Lateral Raise 3 sets 10 reps, using 40, 45, 50
• Rear Lateral 3 sets 10 reps, using 60 for all three sets
• Side Cable Raise 3 sets 10 reps, using 45 for all three sets

Superset

• Concentration Curl 3 sets 10 reps, using 35 for all three sets
• Tricep Pushdown 3 sets 10 reps, using 120, 130, 140

Superset

• Dumbbell Curl 3 sets 10 reps, using 50, 60, 65
• Lying Tricep Ext. 3 sets 10 reps, using 75, 95, 115

Superset

• Preacher Curl 3 sets 10 reps, using 75, 85, 95
• Dips 3 sets 15 reps, using bodyweight for all three sets

Click Here For A Printable Log Of Day 3.

Abs:

Abs are done three times per week at the end of the workout.

• Incline crunches 3 sets to failure
• Leg raises 3 sets to failure

Click Here For A Printable Log Of Abs.

What Nutrition Plan Has Worked Best For You?

5:00 am:

awake

5:30 am:

• 5 egg whites
• 1 whole egg

6:00 am:

Arrive at work. I would also do 30 minutes of cardio at work first thing in the morning in the company gym.

8:00 am:

• ½ grapefruit

9:00 am:

• 2 scoops of Muscle Provider
• 1 scoop of Creatine Select

11:00 am:

• 10 oz. Chicken breast
• 4 cups salad
• Olive Oil
• Flaxseed Oil

2:00 pm:

½ grapefruit

2:30pm:

• 2 scoops of Muscle Provider
• 1 scoop of Creatine Select
• Glutamine Select

3:30 pm:

workout

5:30pm:

• 10 oz. Chicken breast
• 4 cups salad
• Olive Oil
• Flaxseed oil

8:30pm:

I would have a third protein drink if I felt hungry before bedtime

What Supplements Have Given You The Greatest Gains?

I believe strongly in Beverly International Supplements. These supplements are the best I have used in 25 years. This is a list of supplements I used to get into contest condition.

• 4 Ultra 40
• 3 Muscularity
• 2 lean out
• 3 Mass Amino
• 2 Muscle Synergy with each meal.
• 3 7-Keto
• 3 Mass Amino
• 2 Energy Reserve
• 5 Muscle Synergy 30 minutes before each workout.
• 3 ZMA before bedtime.
• I also used 8 grams of Vitamin C spread throughout the day.

Why Do You Love Bodybuilding?

I love bodybuilding because it keeps me young and disciplined. Bodybuilding is an exciting sport and you get rewarded depending upon the amount of work you put into it.

Click To Enlarge.
Jeff Dunn.

What Are Your Future Bodybuilding Plans?

I plan to compete in my next bodybuilding show in November 2008 and hope to continue to workout until I am very old. I would love to get a modeling contract one day.

What One Tip Would You Give Other Bodybuilders?

Put your heart into everything you do.

Click To Enlarge.
Jeff Dunn.

Who Are Your Favorite Bodybuilders?

Jay Cutler and Lee Haney.

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

BodySpace

bodyspace.bodybuilding.com/hillbilly62

More Bodybuilder Profiles:

:: Current Over 40 Bodybuilder Of The Week.
:: Other Previous Over 40 Bodybuilders Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.