How Did You Get Started?

I think we all got started into bodybuilding wanting to be bigger as a kid. I got started into casual working out as a late teen. Through college, nothing really serious but as I got older I became more involved and interested in it. I could see the change that weight training and bodybuilding was making in my body. I was weighing the same as my buddies but my physique was not the same as theirs.

I got real serious about bodybuilding and competed in my first competition in 2005 and then again in 2006. I am completely hooked on bodybuilding and competing now. I plan to compete for as long as I can. My next competitions will be the 2007 SC State Bodybuilding Championships, Palmetto Cup and then the Excalibur.

What Workout Plan Worked Best For You?

The one body part per day, five times a week worked the best for me. I tried doing the two body part per day, but my workouts are so intense, I was only able to give 150% with the one body part per day.

The following is a sample workout. I also keep mixing my workout up to confuse the muscle so that it is constantly stimulated. Below is a typical workout routine I follow. Bear in mind this changes as a competition approaches.

Sample Workout:

* Note: I only do one body part per day, 5x week.

Chest:

Flat bench press, 4 sets of 8 reps
Incline bench press, 4 sets of 8 reps
Decline bench press, 4 sets of 8 reps
Cable flyes, 4 sets of 8 reps

Click Here For A Printable Log Of Chest.

Shoulders:

Seated military press, 4 sets of 8 reps
Front deltoid raises with barbell, 4 sets of 8 reps
Side dumbbell lateral raises, 4 sets of 8 reps
Rear deltoid raises with dumbbell, 4 sets of 8

Click Here For A Printable Log Of Shoulders.

Traps:

Barbell shrugs, 4 sets of 8 reps
Rear barbell shrugs, 4 sets of 8 reps

Click Here For A Printable Log Of Traps.

Back:

Lat pull-ups, 4 sets of 8 reps
Barbell rows, 4 sets of 8 reps
Lat machine pulldowns, 4 sets of 8 reps
Dumbbell one armed rows, 4 sets of 8 reps

Click Here For A Printable Log Of Back.

Biceps:

EZ curl bar curls, 4 sets of 8 reps
Dumbbell curls, 4 sets of 8 reps
Concentrated dumbbell curls, 4 sets of 8 reps
Cable curls, 4 sets of 8 reps

Click Here For A Printable Log Of Biceps.

Forearms:

Reverse barbell curls, 4 sets of 8 reps
Barbell wrist curls, 4 sets of 8
Hammer curls, 4 sets of 8

Click Here For A Printable Log Of Forearms.

Triceps:

Barbell close grip presses, 4 sets of 8 reps
Incline skull crushers, 4 sets of 8 reps
V-Bar triceps extensions, 4 sets of 8 reps
Rope triceps extensions, 4 sets of 8 reps
Triceps dumbbell extensions, 4 sets of 8 reps

Click Here For A Printable Log Of Triceps.

Quads:

Hack squats, 4 sets of 8 reps
Leg press, 4 sets of 8 reps
Leg extensions, 4 sets of 8 reps
Leg curls, 4 sets of 8 reps

Click Here For A Printable Log Of Quads.

Calves:

Standing calf raises with barbell, 4 sets of 15 reps
Calf extensions on leg press , 4 sets of 15 reps
Seated calf raises, 4 sets of 15

Click Here For A Printable Log Of Calves.

Abs:

Leg raises with dumbbell between ankles, 4 sets of 8
Crunches, 4 sets of 15
Hanging leg raises, 4 sets of 10

Click Here For A Printable Log Of Abs.

Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

Eating at least 6-7 times per day, keeping my protein intake up to and 325-350 grams. I try not to gain so much weight during the off-season. Previous judges advised me to eat as lean as I can during the off-season, so the cardio doesn't have to be so intense. They advised me gaining too much weight, which will include a good bit of fat if not eating too clean, that you will have to do more cardio which eats away at the muscle size.

I followed their advice for this past competition and it seems to have worked. I could have been leaner but bodybuilding is a learning experience of trial and error. Next time I will start the diet out farther out from the contest.

What Supplements Have Given You The Greatest Gains?

I take whey protein, at least two times per day; the Super Pump 250 stacked with the SizeOn has provided my biggest gains in the last month or so, getting my weight up to 215 pounds. Also, glutamine, and multi vitamin as well.

Why do you love Bodybuilding?

Bodybuilding is not just a hobby. It has become a lifestyle for every day. In encompasses diet, nutrition, exercise science, the whole gamut to make you a more healthy individual, as well as looking good as well. It provides discipline, self worth and a sense of all around well being. My wife supports me in my bodybuilding endeavors. She is very supportive and upbeat when things aren't going well.

Click Image To Enlarge.

What Are Your Future Bodybuilding Plans?

I plan to continue competing; I want the First Place trophy. Competed in the SC State Bodybuilding Championships in 2005 Masters division. First competition ever - placed in top 5 (Competed at 184 pounds). The next year, 2006, my second competition, competed in the Palmetto Cup at 195 pounds - got 2nd place in over 50 Masters Division. I would like to become eventually a certified trainer as well. I am bulking now and will compete in the 2007 SC State Bodybuilding Championships, The Palmetto Cup and The Excalibur.

What One Tip Would You Give Other Bodybuilders?

That you are never too old. I competed in my first contest at the age of 50 and placed in the top 5 in my class. So it is never too late to start as long as you are committed to it.

Who Are Your Favorite Bodybuilders?

Arnold Swartzenegger, Jay Cutler, Ronnie Coleman, & Mark Dugdale.

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