How Did You Get Started?

As a former corrections officer, I had always stayed in shape just for the day-to day demands of the work. However and great friend (Capt. James Sizemore) of mine suggested that I test my true discipline by attempting a bodybuilding contest.

Believe me, at 40 that was the last thing on my mind. But my friend had a point. After you go through "The DIET" you realize that the lifting and training are the easy part. The diet is what separates you from the rest.

What Workout Plan Worked Best For You?

I use a two phase approach when getting ready for a contest. My number one goal is to first gain some mass. I do that through a workout designed for me by Mark Ritter at Beverly International:

The 2 Phase Approach

Phase I - Mart Ritter Workout

Day One: Monday

Chest, Shoulders & Triceps

A) Bench press:
1 x 20 reps warm up
1 x 12 reps warm up
1 x 6-8 reps warm up


Work sets:
2 x 6 reps, 80% of maximum single
2 x 3 reps, 90% of maximum single
Burn out set, 8-15 reps, heaviest weight possible

B) Low incline dumbbell presses:
1 x 12-15 warm up
2 x 6-9 reps (fail within those rep guidelines)

C) Seated very high incline dumbbell or seated presses:
3 x 6-10 reps (fail within those rep guidelines)

D) Triceps pushdowns:
1 x 10 reps warm up
2-3 x 6-8 reps

E) Lying triceps pullover/press with EZ-Bar:
1 x 10 reps warm up
2 x 8-12 reps

F) Dips:
2 x maximum reps without weight


G) Alternate dumbbell curls:
2-3 x 8-12 reps

H) Crunches:
3-4 x 25-50 reps

Day Two: Tuesday

Rest

Day Three: Wednesday

Thighs, hamstrings, upper back

A) Squats:
1 x 15 reps warm up
1 x 10 reps warm up
3 x 6-8 reps, 75-80% of maximum
1 x 10 15 reps with five half squats at the end of the set
1 x 15-25 reps with five half squats at the end of the set

B) Leg Presses:
1 x 20 reps warm up
1 x 10 reps warm up
3-4 x 6-10 reps (increase weight for each set, to failure)

C) Bent-over barbell or db rows:
1 x 12 reps warm up
3 x 6-10 reps

D) Lat machine pulldowns to the front:

Day 4/5: Thursday and Friday

Rest

DAY 6: Saturday

Chest, shoulders, biceps, abs

A) Flat bench dumbbell presses: 1 x 15 reps warm up 3-4 x 6-8 reps to failure 1 x 15 reps heavy pump set

B) Front dumbbell raises: 1 x 15 reps warm-up 2-3 x 8-12 reps

C) Shrugs: 1 x 20 reps warm up 3 x 8-15 reps (increase the weight for each set to failure)

D) Straight bar curls: 1 x 20 reps warm up 1 x 10-14 reps to failure 3 x 8-12 reps to failure No direct triceps work on this day

E) Hyperextensions: 2 sets maximum reps

F) 2 x 50 crunches

DAY 7: Sunday

Ask the Lord for help from the insanity.

Day 8 Monday:

Rotation, thighs, hamstrings and low back

A) Leg extensions pre-exhaust:
5 x 12-16 reps to failure and supersetted with Squats, also 5 x 8-12 reps to failure

B) Leg curls pre-exhaust
3-5 x 10-15 and supersetted with either weighted hyperextensions, also 3-5 x 10-15 or semi-flatback deadlifts
, slight non lock outs.
This can be 3-5 sets 8-12 reps.

C). Seated Calf Raises:
3 x 10-15 reps with 10 additional partials each set

DAY 9: Tuesday

Chest, deltoids, triceps

First workout body - parts repeated and keep on cycling through in this manner.

Phase II - German Training Principles: 12 Weeks Out!

Then at 12 weeks out I go through a cycle of Ryan Mackies' German Training Principles as found on the Bodybuilding.com website. This really "shocks" my system into some additional growth before I begin my cutting phase. I will do this for 4 weeks straight and it is a killer!

Day 1: Chest & Back

Flat DB Presses
superset with Barbell Rows
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Dips
superset with Narrow Grip Chins
3 Sets each / 10 reps per set / 60 seconds rest

Hammer Incline Press
superset with Deadlifts

3 Sets each / 8 - 12 reps per set / 60 seconds rest

Day 3: Legs & Calves

Leg Extensions superset with Lying Leg Curl 3 Sets each / 10 reps per set / 60 seconds rest

Squats superset with Stiff Leg Deadlifts
3 Sets each / 12 - 15 reps per set / 90 seconds rest

Hack Squat superset with Standing Calf Raise 3 Sets each / 8 - 12 reps per set / 60 seconds rest

Day 4: Delts, Triceps and Biceps

Barbell Shoulder Press
superset with Barbell Curls
3 Sets each / 10 reps per set / 30 seconds rest

Rear Delt Machine
superset with Tricep Pushdowns
3 Sets each / 8 - 12 reps per set / 30 seconds rest

DB Lateral Raise
superset with Hammer Curls
3 Sets each / 8 - 12 reps per set / 30 seconds rest

Seated Tricep DB Extension (lying)
superset with DB Shrugs
3 Sets each / 8 - 12 reps per set / 30 seconds rest

What Nutrition Plan Has Worked Best For You?

Cardio:
1000 calories per week

This diet will take you up to 4 weeks out

Diet

Meal one:
8 oz 93% lean beef, 3 egg whites, 1 yolk, 1 grapefruit

Meal two:
3 scoops Muscle Provider, 3 TBS heavy cream

Meal three:
8 oz. chicken breast, 4 cups salad, 2 TBS cider vinegar, 1 TBS sunflower oil

Meal four:
Meal four: Same as meal 2

Meal five:
8 oz. 93% lean beef, 2 cups vegetables

Meal six:
(Every Monday and Thursday) 1. cups of oatmeal, 8 oz. sweet potato, 6 oz. banana

Supplements:

1 Super Pak, 4 Mass per meal, 4 Ultra 40 per meal, 2 Lean Out per meal

Diet: Four Weeks Out

Cardio:
1000 calories per week

Meal one:
8 oz. turkey, 4 egg whites, 1 yolk, 1/2 cup oatmeal, 1/2 grapefruit, 3 flax capsules

Meal two:
2 scoops Muscle Provider, water

Meal three:
8 oz. chicken breast, 2 cups green beans, 1/2 cup oatmeal, 3 flax capsules

Meal four:
Same as meal two.

Meal five:
10 oz. 93% lean beef, 2 cups leafy green vegetables, 3 flax capsules

Meal six:
(every Monday and Thursday) 1.5 cups oatmeal, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables

Supplements:

1 Super Pak in morning, 4 Ultra 40 per meal, 4 Mass per meal, 2 Lean Out per meal

What Supplements Have Given You The Greatest Gains?

Muscle Provider/ Ultra 40 and Mass Aminos

Why do you love Bodybuilding?

The competitive spirit that makes up the atmosphere of bodybuilding and dedication of getting myself into better and better shape each time.

What Are Your Future Bodybuilding Plans?

I will again do the Francois Classic (a great contest run by great people) here in Columbus and then I am going to give the USA's a shot this year. Last years Bantam weight winner (Steve Burke) at both the USA's and the Nationals is from here in Columbus and has given me some encouragement and assistance.

What One Tip Would You Give Other Bodybuilders?

Stick to the diet and do not cheat. The pay off is tremendous!

Who Are Your Favorite Bodybuilders?

R. Jackson/ L. Priest and of course the Govenator for all he has and is doing for the sport.

More Bodybuilder Profiles:

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

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