VITAL STATS Name: Kim Brown E-mail: kbrown41@cogeco.ca Age: 43 Where: Chatham, Ontario Canada Height: 5'9" Weight: 215 lbs, Contest weight: 195-2 Years Bodybuilding: 25 Favorite Bodypart: Lats Favorite Exercise: Narrow Grip Pull-Downs Favorite Supplements: BSN NO-Xplode

How Did You Get Started?

Well, in the late 70's I was interested in many sports and was quite competitive. I started reading Muscle and Fitness and was inspired by Arnold Schwarzenegger, Sergio Oliva, Lou Ferrigno, Franco Columbo and others. I was amazed at the size of the bodybuilders and thought it would be awesome to be as big as them.

However, as I learned later it wasn't a reality for me to get as big as these bodybuilders. Steroids and Growth Hormones was not an option for me. Anyway, I was still convinced that through hard work, supplements, diet, and rest I could achieve a muscular body "naturally."

Bodybuilding or weight training didn't become serious for me until I started running track in high school. It was really a sport enhancer, but I did notice some big improvements to my body. It was exciting and motivating. So, since then I have been training hard and still learning.

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Kim Brown.

What Workout Plan Worked Best For You?

Note: I do a minimum of 3 stations per muscle group. My sets will vary from 4-6 sets. Repetitions will also vary from 6-20 reps. I find "generally" for size go heavy with low reps and for definition go light with high reps. I try to hit all muscle groups from different angles to achieve the full rang and development of the muscle.

Abs are done about every third day and generally I keep my reps 20-30 and again trying to hit all angles (Rectus, Serratus, And Obliques). Cardio is kept to a minimum so not lose muscle size. I rely on fat burning through diet and training (short rest and super sets).

Day 1 - Chest And Biceps:

• Warm up 10 - 15 mins
• Flat bench or machine
• Pec deck
• Incline bench
• Cable Flyes
• Preacher
• Barbell curls
• Hammer curls
• Dumbbell isolations

Click Here For A Printable Log Of Day 1.

Day 2 - Legs And Core:

Legs are divided into "Size" and "Definition"

Size Day

• Warm up 10 - 15 mins
• Leg press
• Stiff leg deadlifts
• Squats

Definition Day

• Warm up 10 - 15 mins
• Leg press
• Leg extensions
• Leg curls
• Lunges

Core

• Abs machine
• Body twist
• Leg raises

Click Here For A Printable Log Of Day 2 Size.
Click Here For A Printable Log Of Day 2 Definition.

Day 3 - Shoulders And Forearms:

• Front lateral dumbbell raises
• Side lateral dumbbell raises
• Rear delts
• Shoulder press
• Wrist curls "top"
• Wrist curls "bottom"

Click Here For A Printable Log Of Day 3.

Day 4 - Back And Triceps:

• Wide grip pull down (chest)
• Dumbbell pullovers
• Narrow grip pull down
• Dumbbell row
• Triceps push down
• Narrow grip bench press
• Dips
• reverse pulldown

Click Here For A Printable Log Of Day 4.

Day 5 - Traps And Calves:

• Shrugs from the front
• Shrugs with standing calf machine
• Shrugs from behind
• Upright rows
• Seated calf raises
• Standing calf raises (toes in/out)

Click Here For A Printable Log Of Day 5.

Day 6 - Day Off

Note: I do listen to my body and at times I will take more than one day off. Besides, you don't grow in the gym.

What Nutrition Plan Has Worked Best For You?

To be honest, since I have been competing (May 2008) it has been trial and error. However, from what I have learned from a few sources, I have been basically following the same sort of plan as many athletes. I try to eat 4-6 times a day with protein, carbs, and fat with ratios as follows: 45:40:15 and I try to drink 2-4 liters of water per day.

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Kim Brown.

What Supplements Have Given You The Greatest Gains?

Over the years of trying different supplements I have found for me that Creatine, Protein Isolate, Nitric Oxide, Multivitamin, Glutamine, and a joint formula have worked well for me. However, I am still learning.

Why Do You Love Bodybuilding?

I love bodybuilding because of the following:

• Confidence
• Healthy and strong
• Enhancements at work and sport
• Improved outer appearance
• Stress management
• Joy of competing

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Kim Brown.

What Are Your Future Bodybuilding Plans?

My future bodybuilding plans are to continue competing for at least a few years in the Heavy weight and Masters division and obtain my Pro card (IDFA) in November 2008.

Bodybuiding Acomplishments:

• 1994 ANBC Medium 2nd - Ohio Natural Championships
• 2008 IDFA Novice Heavyweight 1st - Natural Novice Classic
• 2008 IDFA Novice Overall - Natural Novice Classic
• 2008 IDFA Masters 1st - Toronto Classic
• 2008 IDFA Masters Overall - Toronto Classic
• 2008 IDFA Open Heavyweight 2nd - Toronto Classic
• Photo and write up in "Inside Fitness"
• Biography by Doug Schneider - seriousaboutmuscle.com

Two More Competitions Scheduled:

• August 16, 2008 NGA Great Lakes Natural Championships Detroit, MI
• November 8, 2008 IDFA Canadian Classic IV Toronto, ON

What One Tip Would You Give Other Bodybuilders?

"Be Consistent."

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Kim Brown.

Who Are Your Favorite Bodybuilders?

A few of my favorite bodybuilders are:

Arnold Schwarzenegger, Frank Zane and Shawn Ray.

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.