VITAL STATS Name: Pino Pompameo E-mail: doriuski@varioweb.ch Age: 53 Where: Sierre, Switzerland Height: 5'8" Weight: 178 Pounds Years Bodybuilding: 15 Favorite Bodypart: Shoulders Favorite Exercise: Squat Favorite Supplements: Whey Protein

How Did You Get Started?

I've always played sports, (football , swimming , athletics and others) but at age 38 I entered a gym and got hooked!

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Pino Pompameo.

What Workout Plan Worked Best For You?

Monday: Back/Traps/Calves/Cardio

• Front Pulldowns Or Pull Ups: 4 Sets Of 8-12 Reps
• Barbell Rows Or T-Bar Rows: 4 Sets Of 8-12 Reps
• Dumbbell Rows: 4 Sets Of 6-10 Reps
• Seated Cable Rows: 4 Sets Of 10-15 Reps
• Barbell Shrugs: 6 Sets Of 8-15 Reps
• Standing Calf Raises: 6-8 Sets Of 15-20 Reps
• Cardio: 20 Minutes On Stairmaster

Tuesday: Arms/Abs/Cardio

• Skull Crushers: 3-4 Sets Of 10-15 Reps
• Dips: 3-4 Sets Of 12-20 Reps
• Seated Dumbbell Extensions Or Pushdowns: 3 Sets Of 10-15 Reps
• Abs: 10 Minutes Circuit Training
• Cardio: 20 Minutes On Stairmaster

Wednesday: Legs/Calves

• Leg Extensions: 4 Sets Of 20 Reps
• Squats: 6-7 Sets Of 10-20 Reps
• Leg Press: 4-6 Sets Of 15-20 Reps
• Straight Leg Deadlifts: 5-6 Sets Of 12-20 Reps
• Standing Or Lying Leg Curls: 4-6 Sets Of 10-15 Reps
• Seated Calf Raises: 6-8 Sets Of 15-20 Reps

Thursday: Chest/Shoulders/Abs/Cardio

• Incline Dumbell Press: 4 Sets Of 8-12 Reps
• Flat Or Incline Flyes: 4 Sets Of 10-15 Reps
• Dumbbell Pullover: 3-4 Sets Of 12-20 Reps
• Seated Dumbbell Press: 4 Sets Of 10-15 Reps
• Standing Laterals: 3-4 Sets Of 10-15 Reps
• Rear Delt Raises: 3-4 Sets Of 15-20 Reps
• Abs: 10 Minutes Circuit Training
• Cardio: 20 Minutes On Stairmaster

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Pino Pompameo.

What Nutrition Plan Has Worked Best For You?

8:00 AM

• 40g Whey Protein
• 80g Oatmeal
• Blueberries Or Banana

10:00 AM

• 40g Whey Protein
• 40-50g Dextrose
• 5g Creatine

12:00 PM

• 40g Protein From Lean Chicken Or Beef Or Fish
• 60-80g Carbs From Brown Rice Or Potatoes
• Veggies Or Salad

3:00 PM

• 3 Whole Eggs
• 3 Whites
• 2-3 Slices Whole Wheat Bread
• 1 Fruit

6:00 PM

• 30-35g Protein From Fish Or Chicken Or Turkey
• 40-60g Carbs From Brown Rice Or Potatoes
• Veggies Or Salad

9:00 PM

• 35-40g Micellar Casein
• 1 Apple

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Pino Pompameo.

What Supplements Have Given You The Greatest Gains?

• Whey Protein
• Multi-Vitamin
• Fish Oil
• Creatine
• Joint Support
• Intra-Workout
• Natural Test-Booster

Why Do You Love Bodybuilding?

I love bodybuilding because I love the challenge of trying to improve myself one workout at the time!

What Motivates You To Follow A Healthy Lifestyle?

I just want to stay healthy and don't like junk food anyway!

What Made You Want To Achieve Your Goals?

In 2007, I had to fight a life-threatening illness. I went through six months of chemotherapy and stayed positive all the way through the treatment; I even kept on training and finally won this battle! This experience made me stronger and now I enjoy life at the max and have set new goals for myself in bodybuilding.

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Pino Pompameo.

What Are Your Future Bodybuilding Plans?

I plan to enter the WABBA Suisse championship in the master over 50 category and hopefully qualify for the European championship.

What One Tip Would You Give Other Bodybuilders?

Train hard, follow a healthy diet and results will come!

Who Are Your Favorite Bodybuilders?

Jay Cutler is my favorite bodybuilder because is such a good rep for bodybuilding.

What Features Do You Use On Bodybuilding.com?

Definitely the Bodybuilding.com forum boards!

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Pino Pompameo.

BodySpace

http://bodyspace.bodybuilding.com/PINO2007/

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