VITAL STATS Name: Neil Vickers E-mail: Erobins1242@aol.com Age: 43 Where: New York, New York Height: 6'0" Weight: 213lbs Years Bodybuilding: 12 Favorite Bodypart: Legs Favorite Exercise: Leg Press Favorite Supplements: Creatine

How Did You Get Started?

I was always into kickboxing and wanted to get stronger for the sport. I joined a gym and met some great people. They took me to my first bodybuilding show (Night of the Champions) and I couldn't believe how the human body can be transformed in such a manner. I was hooked.

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Neil Vickers.

What Workout Plan Worked Best For You?

As a natural bodybuilder I rely on high intensity training that doesn't last more than 60 minutes a session. I use basic compound exercises and periodize my training constantly vary exercises, sets, repetitions and weight to avoid over training. The following is my current training regiment.

Monday: Chest

Cardio: 30 minutes of interval training machine of my choice.

• Flat Bench Dumbbell Press: 4 Sets Of 8 - 12 Reps, 90 Sec Rest
• Incline Bench Barbell Press: 4 Sets Of 8 - 10 Reps, 90 Sec Rest
• Dumbbell Pullover: 3 Sets Of 10 - 12 Reps, 90 Sec Rest
• Flat Bench Flyes: 3 Sets Of 10 - 12 Reps, 90 Sec Rest

Click Here For A Printable Log Of Neil Vickers' Monday Workout.

Tuesday: Legs

Flexibility: 20 minutes of light stretching.

• Squats: 4 Sets Of 10 - 12 Reps, 90 Sec Rest
• Stiff Legged Deadlift: 4 Sets Of 10 - 12 Reps, 90 Sec Rest
• Leg Press: 3 Sets Of 15 - 20 Reps, 90 Sec Rest
• Leg Curl: 4 Sets Of 12 - 15 Reps, 90 Sec Rest
• Standing Calf Raise: 4 Sets Of 12 - 20 Reps, 90 Sec Rest
• Seated Calf Raise: 4 Sets Of 12 - 20 Reps, 90 Sec Rest

Click Here For A Printable Log Of Neil Vickers' Tuesday Workout.

Wednesday: Back & Traps

Cardio: 30 minutes of interval training machine of my choice.
Flexibility: 20 minutes of light stretching

• T-Bar Row: 3 Sets Of 8 - 12 Reps, 90 Sec Rest
• One-Arm Dumbbell Row: 3 Sets Of 10 - 12 Reps, 180 Sec Rest
• Chin-Ups: 3 Sets To Failure, 120 Sec Rest
• Shrug: 3 Sets Of 12 - 15, 90 Sec Rest

Click Here For A Printable Log Of Neil Vickers' Wednesday Wrokout.

Thursday: Active Rest

Friday: Arms

Cardio: 30 minutes of interval training machine of my choice.
Flexibility: 20 minutes of light stretching.

• Triceps Pushdown: 4 Sets Of 10 - 12 Reps, 90 Sec Rest
• Lying Triceps Extension: 3 Sets Of 10 - 12 Reps, 90 Sec Rest
• Weighted Dips: 3 Sets Of 10 - 12 Reps, 90 Sec Rest
• Barbell Curl: 3 Sets Of 8 - 10 Reps, 90 Sec Rest
• 45º Seated Curl: 3 Sets Of 8 - 10 Reps, 90 Sec Rest
• Dumbbell Hammer Curl: 3 Sets Of 8 - 10 Reps, 90 Sec Rest

Click Here For A Printable Log Of Neil Vickers' Friday Workout.

Saturday: Shoulders & Lower Back

• Shoulder Press: 4 Sets Of 10 - 12 Reps, 90 Sec Rest
• Side Arm Laterals: 4 Sets Of 10 - 12 Reps, 90 Sec Rest
• Rear Laterals: 4 Sets Of 10 - 12 Reps, 90 Sec Rest
• Deadlift: 5-6 Sets Of 10 Reps, 180 Sec Rest

Click Here For A Printable Log Of Neil Vickers' Saturday Workout.

Sunday: Active Rest

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Neil Vickers.

What Nutrition Plan Has Worked Best For You?

Breakfast:

• 2 Scoops Of Whey Protein
• 2 Cups Of Oatmeal
• 1 Large Banana
• 8oz. Fat Free Milk

Morning Snack:

• 8oz. Low-Fat Fruit Yogurt
• 1 Scoop Of Whey Protein
• 3 Whole Eggs

Lunch:

• 8oz. Turkey
• 4 Slices Of Whole Wheat Bread
• 1 Cup Of Chopped Broccoli
• 16oz. Acai Juice

Afternoon Snack:

• 2 Scoops Of Casein Protein
• 1 Cup Of Oatmeal

Pre-Workout:

• 1 Scoop Of Whey Protein
• 2 Slices Of Whole Wheat Bread
• 1 Tbsp Jam / Preserves

Dinner:

• 9oz. Farmed Atlantic Salmon
• 1 Cup Of Brown Rice
• 1 Cup Of Black Beans
• 2 Cups Salad
• 2 Tbsp Of Olive Oil And Vinegar Salad Dressing

Bed Time:

• 1 Scoop Casein Protein
• 1oz. Mixed Nuts

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Neil Vickers.

What Supplements Have Given You The Greatest Gains?

I used Whey protein powder in my hot cereal with breakfast and after my workouts. It rebuilds my muscles and keeps my body in an anabolic state. I use Branch Chain Amino Acids for the same reason. I use Glucosamine to aid with connective tissue repair and I use Creatine for mass growth and to help do those extra reps.

Why Do You Love Bodybuilding?

I believe true nobility is being better than you used to be, not better than anyone else. I love bodybuilding because it shows how dedicated a person could be, and that perseverance usually carries over into other facets of a person's life. It gives you a feeling of belonging which is the highest level of contentment.

What Are Your Future Bodybuilding Plans?

I would like to find innovative ways to educate people who don't have access to or the motivation of a personal trainer. No matter what a person's financial situation is, by making sensible dietary modifications and adding simple exercise routines there will be fewer trips to the hospital; thus providing better health care. Helping people achieve their personal goals of health and well-being is a catalyst for me. I thrive off of participating in the process of life and body changing goals.

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Neil Vickers.

What One Tip Would You Give Other Bodybuilders?

Don't get tempted to speed your way to premature muscle gains by using synthetic drugs. The long term side effects can be devastating. Besides, the nutrition and supplements world is so advanced one should never need to travel down that primrose path.

Who Are Your Favorite Bodybuilders?

The greatest physiques I ever seen were Flex Wheeler and Linda Murray. There have been many other great bodybuilders over the years, but these two at their best represent the sport as a whole.

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