Our Over 40 Bodybuilder of the Week was...
Kent White
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VITAL STATS
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How Did You Get Started?
I started on January 2, of 2000. I had just turned 43 and commented to the secretary in our department that it was hell getting old. All of my joints hurt and I had trouble doing just about any type of physical exertion. I vowed to get into shape. EAS was having a body transformation contest, Body For Life, and I entered the contest at a starting weight of 204+ lbs. I had moderate success ending the 12-week contest at 180 lbs.
As one of the first members of a website, LeanAndStrong.com, they inspired me to continue working out and eventually to enter a bodybuilding contest. I continued to workout and entered another Body For Life Contest. In this contest I finished at 165 lbs. and finished in the top 2000. In 2003 I decided to compete in my first bodybuilding contest in Houston, Texas at the age of 45. I won the Novice division against competitors half my age and placed 2nd in the Master's category.
A week later at the Texas Shredder I placed 3rd in the Master's category. I took a couple years off from the gym in 2005 to build my family a new house. Turning 50 I got the bug again to compete in the Masters 50+ category. I struggled with my diet for most of the year as one contest date after another slipped by me. I finally found a new diet from Scivation called The Cut Diet.
I finally got everything to click and set my sights on another contest in Houston. This one was an NGA contest. I ended up placing 1st in the Master's 50+ category and 2nd in the lightweight class. I would like to thank my family for putting up with me all of these years. My wife, Linda, and three children, Steven, Sara, and Christopher have been a constant report.
What Workout Plan Worked Best For You?
I found a workout on the net developed by Layne Norton. Layne is an NGA Pro and helped me in the final weeks of my contest prep with my diet. With his help I came in my leanest and best looking physique even at the age of 50. This is the weight lifting routine I liked best while preparing for my contest.
Sample Contest Training Workout:
Monday
30 minutes of HIIT cardio in the morning
Heavy Upper Body Day afternoon - Here the goal was to perform 5 reps using compound movements.
Here is a typical workout:
Flat DB Bench: 10 x 50, 10 x 70, 3 x 100, 4 x 5 x 120
DB Incline Bench: 3 x 5 x 90
Military Press: 8 x 95, 3 x 5 x 150
Barbell Rows: 10 x 135, 3 x 8 x 185
Barbell Shrugs: 3 x 5 x 315
Following the weight workout I performed 30 to 40 minutes of cardio using the Stairmaster.
Click Here For A Printable Log Of Monday.
Tuesday
30 minutes of bike in AM; Heavy Lower Body Day in PM. Again the goal was to perform 5 reps using compound movements.
Here is a typical workout:
Deadlift: 10 x 135, 6 x 225, 3 x 315, 5 x 350, 5 x 355, 5 x 360
Hack Squats: 10 x 90, 6 x 180, 6 x 270, 3 x 5 x 320
Stiff Leg Deadlifts: 5 x 225, 3 x 5 x 330
Standing Calf Raises: 10 x 140, 4 x 6 x 250
Abs
Followed by 30 to 40 minutes of HIT cardio on the Stairmaster.
Click Here For A Printable Log Of Tuesday.
Wednesday
Cardio in the AM only no weights
Thursday
Cardio on bike in the AM. This was a growth day for weight lifting so the target rep range was 8 to 12. When 12 reps was reached for an exercise the weight was increased. Chest and arms was targeted today.
Here is a typical workout:
Incline DB Bench: 12 x 50, 10 x 60, 3 x 8 -12 x 80
Close-Grip Bench Press: 3 x 8 -12 x 165
Flat DB Bench: 2 x 8 -12 x 90
Standing EZ-Curl Supersetted with French Presses: 3 x 8-12 x 110
Tricep Pressdown Supersetted with DB Hammer Curls: 3 x 12 x 146, 3 x 12 x 40
Pec Dec: 3 x 12 x 140
Cable Curls supersetted with Dips: 3 x 12 x 146, 3 x BW
This was followed by 30 to 40 minutes on the Stairmaster
Click Here For A Printable Log Of Thursday.
Friday
Cardio on the bike in the AM for 30 to 40 minutes. This was a growth day for shoulders, back, traps, and abs
Here is a typical workout:
Rotator Cuff 2 exercises 2 sets for warm-up
DB Shoulder Press supersetted with Front raises: 12 x 40 - 12 x 20, 3 x 8-12 x 60sp -40 raises
One arm DB rows supersetted with Arnold presses: 3 x 8-12 x 115 rows 45 presses
Lat pulldown wide supersetted with Shrugs: 3 x 8-12 x 213 lp 270 shrug
Lat pulldown close supersetted with smith row: 2 x 8 - 12 x 203 lp 75 row
T-bar Row supersetted with Reverse Pec Dec: 2 x 8 -12 x 120 tb 100 rp
Kneeling Cable crunches supersetted with roman chair: 4 x 15 x 146
Click Here For A Printable Log Of Friday.
Saturday
Cardio on the bike in the AM for 30 to 40 minutes. This was my growth leg day.
Here is a typical workout:
Squats: 10 x 135, 10 x 185, 4 x 8-12 x 240 supersetted with
Standing Calf Raises: 10 x 180, 5 x 8-12 x 250
Leg Extensions: 10 x 100, 5 x 15 x 200 supersetted with
Laying Curls: 10 x 100, 5 x 15 x 140 supersetted with
Seated Calf: 10 x 100, 5 x 15 x 150
DB Lunges: 3 x 10 x 70
Click Here For A Printable Log Of Saturday.
Sunday
Rest day
About 4 weeks out from the show I switched to a 4 day cycle lifting 6 days a week. This way I hit each body part 3 times in two weeks.
The 4 Day Cycle:
Day 1: Legs 8 to 12 reps
Day 2: Chest 8 to 12 reps
Day 3: Back 8 to 12 reps
Day 4: Shoulders and Arms
What Nutrition Plan Has Worked Best For You?
I have had success with various diet plans in the past. This year I struggled the first part of the year staying on plan. I ended up using a diet plan that was low carb (30 to 70g) for several days. I would have a high carb day on Mondays and Saturday when I worked legs as I felt they were my weakest body part.
What Supplements Have Given You The Greatest Gains?
I like Scivation's VasoCharge and Xtend. I also take a multivitamin and USP Labs Supercissus for my joints.
Why Do You Love Bodybuilding?
I like the way it makes me look and feel. When you get comments from strangers in stores about your physique it makes you feel good. Now at the age of 50 I am in better shape than at any other time in my life. I don't feel like I am old and falling apart.
What Are Your Future Bodybuilding Plans?
I would like to compete in the Louisiana Championships in 2008 and again in the NGA show in Houston in November of 2008.
Click To Enlarge.What One Tip Would You Give Other Bodybuilders?
It is never too late to start. I didn't get started until the age of 43 and now at the age of 51 I am in better shape than when I was 20.
Who Are Your Favorite Bodybuilders?
Layne Norton who helped me with my diet preparing me for my last contest. I prefer the natural body builder look.
Click To Enlarge.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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