How Did You Get Started?

In high school I was a wrestler and a gymnast and part of my training routine was to lift weights for strength, although most coaches didn't believe in it being useful. When I went to college I no longer had my weights available and got away from the routine.

About 1981 I started to feel run down and as a law enforcement officer I felt that this was dangerous. So I decided to get back into shape and started to work out, first at home and then in a NJ gym (Diamond Gym).

After I retired, I began to think about competing and hoped I might be somewhat of an inspiration to younger bodybuilders. I think I have succeeded in that and have won three first place trophies in a local competition as a Master and as a Lightweight.

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John Upton

What Workout Plan Worked Best For You?

I work out nearly every day, one body part per day along with warm up and cool down cardio. I tend to do a reasonable number of reps (8-12) per set, and 12 or more sets for most body parts. Being a senior I no longer try and maximize lifts, but keep the weight in the 60-80% of max range. I am probably beyond the age of increasing size, but I can get ripped.

Pre-contest I intensify my routine with lower weights, higher reps and either compounding sets or reduced rest between sets. I also reduce my carb intake and increase my cardio, doing only cardio one day in the week (usually Sunday). My cardio routine consists primarily of stationary bicycle due to a back injury some years ago which I don't want to aggravate and re-injure.

Day 1: Cardio Only

• Cardio: 1 hour

Day 2: Chest

• Dumbbell Press: 3 sets of 8-12 reps
• Dumbbell or Cable Flyes: 3-4 sets of 8-12 reps
• Hammer Strength Incline Press: 3 sets of 8-12 reps
• Dips: 3 sets of 12-15 reps

Day 3: Back

• Lat Pulldown: 3 sets of 8-12 reps
• Low Pulley Row: 3 sets of 8-12 reps
• High Machine Pulldowns: 3 sets of 8-12 reps
• Bent Over Rows: 3 sets of 8-12 reps
• Pull-Ups: 3 sets of 12-15 reps

Day 4: Light Legs

• Leg Press: 6-8 add sets of 10-15 reps
• Deadlift: 4 sets of 8-10 reps
• Leg Extensions: 3 sets of 8-12 reps
• Seated Leg Curls: 3 sets of 8-12 reps
• Straight Leg Deadlifts: 3 sets of 8-12 reps

Day 5: Shoulders

• Arnold Presses: 3 sets of 8-12 reps
• Shoulder Press: 3 sets of 8-12 reps
• Lateral Shoulder Lifts: 3 sets of 8-12 reps
• Rear Deltoids Raises: 3 sets of 8-12 reps

Day 6: Arms

• Seated Dumbbell Curls: 3 sets of 8-12 reps
• Triceps Pressdown: 3 sets of 8-12 reps
• Preacher Curls: 3 sets of 8-12 reps
• Triceps Extension: 3 sets of 8-12 reps
• Concentration Curls: 3 sets of 8-12 reps
• Close Grip Triceps Press: 3 sets of 8-12 reps

Day 7: Heavy Legs

• Leg Press: 6-8 add sets of 10-15 reps
• Deadlift: 4 sets of 8-10 reps
• Leg Extensions: 3 sets of 8-12 reps
• Seated Leg Curls: 3 sets of 8-12 reps
• Straight Leg Deadlifts: 3 sets of 8-12 reps

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John Upton

What Nutrition Plan Has Worked Best For You?

• 1 bagel with 1 tbsp cream cheese

Or

• 1 low fat sausage egg and cheese muffin

Lunch:

• Whole wheat bread sandwich with 3-4 oz low fat meat

Or

• 4 oz fish
• 1 protein bar

Snack:

• 1 protein bar

Dinner:

• 6 oz fish
• 1 baked potato
• 1 cup green or yellow vegetable

Snack:

• 4 oz nuts
• 6 oz yogurt

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John Upton

What Supplements Have Given You The Greatest Gains?

Pre contest I might use some weight loss supplements, but that's it. I take super multivitamins as prescribed by my doctor. At times I will supplement my protein with additional bars. I have used chondroitin for sore joints and lower back disc pain when necessary.

Daily:

• Multivitamin: 1 serving
• Protein Bars: 1-2 servings

When Needed:

• Chondroitin: 1200mg

Why do you love Bodybuilding?

I feel much better when I exercise and it boosts my morale similar to runners high. My wife works out with me and we inspire each other to keep with it. Most of all, it keeps me feeling and looking younger and gives me an opportunity to interact with a young group.

What Motivates You To Follow A Healthy Lifestyle?

My wife insists! Having won some contests is a great ego boost. The lifestyle keeps me healthy and adds to my well-being. When I have pressing concerns, working out relieves the stress and helps me put it on the back burner for a while. My subconscious works on the problem and often gives me solutions, as in meditation.

What Made You Want To Achieve Your Goals?

I always strive to be a winner. Don't ever give up as it's harder to come back then to stick with it. Even if I don't feel well due to a cold or sniffles, I still go to the gym and afterward, my symptoms are reduced for a while.

What Are Your Future Bodybuilding Plans?

I hope to compete in the Rome Classic again this year and perhaps in the Georgia contest.

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John Upton

What One Tip Would You Give Other Bodybuilders?

Be consistent in working out, but vary your routine. Never take a break from your routine longer than a week or two. Even on vacation, I look for a location with some fitness opportunities.

Who Are Your Favorite Bodybuilders?

Lee Labrada, who I worked out with in Houston. He has stayed lean and mean and gives good advice. I also admire R.D. Noren of Georgia.

What Features Do You Use On Bodybuilding.com?

I view other's routines and nutrition advice.

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!

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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.

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