VITAL STATS Name: Rob Hosner E-mail: Financeman1205@hotmail.com Age: 39 Where: Amsterdam, New York Height: 5' 10" Weight: 190 Lbs., Contest: 175 Lbs. Years Bodybuilding: 17 Favorite Bodypart: Back Favorite Exercise: Incline Dumbbell Presses Favorite Supplements: Optimum 100% Whey Protein

How Did You Get Started?

I started working out in high school to support football. When in college I got hurt playing football in my junior year. While rehabbing my shoulder injury, I got hooked. A friend of mine owned a gym in my home town, which hosted a bodybuilding contest every spring. He told me that he thought, I should enter. With his help I did enter and won my weight class. Ever since then I've competed all over New York state.

View My BodySpace Profile: bodyspace.bodybuilding.com/BLUEIBB.

What Workout Plan Worked Best For You?

I use a 6 day on 1 day off routine. It's a push pull routine that I've used since I started. Meaning you do push movement one day and pulling movements the next.

Sample Training Week:

Day 1: Legs

5 sets leg extensions
5 sets squats
3 sets wide stance squats
3 sets lunges
4 sets leg curls (standing/lying)
4 sets stiff-legged deadlifts
3 sets standing calf raises
3 sets seated calf raises

Click Here For A Printable Log Of Day 1: Legs.

Day 2: Chest, Shoulders, Triceps

5 sets incline dumbbell press
5 sets flat dumbbell press
3 sets machine press
3 sets decline press
3 sets flat flye's
3 sets cable crossover
3 sets side-lateral raises (cables/dumbbells)
3 sets front cable raises
3 sets pushdowns
3 sets over-head extensions
3 sets kick backs

Click Here For A Printable Log Of Day 2: Chest, Shoulders, Triceps.

Day 3: Back, Delts, Traps, Biceps

5 sets lat pulldowns
4 sets one-arm rows
3 sets seated rows
3 sets stiff-arm pulldown
3 sets standing cable rows
3 sets bent-over lateral raise
3 sets shrugs
3 sets cable rope hammer curls
4 sets cable curls
3 sets concentration curls
3 set machine curls

Click Here For A Printable Log Of Day 3: Back, Delts, Traps, Biceps.

My legs I feel are my weakest body part so I hit them first. I do abs every other work out. In season I will do cardio twice a day once in the morning and again at night. (1-1 1/2hrs)

Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

I still learning when it comes to nutrition, but I usually cut carbs way down and increase my protein while trying to loose fat. A typical day for me while in season.

Sample Meal Plan:

Meal 1
Protein shake with water

Meal 2
Oatmeal

Meal 3
Chicken, broccoli, with brown rice

Meal 4
repeat meal 3

Meal 5
Chicken and broccoli or another green vegetable

Meal 6
Protein bar or Protein cookie

What Supplements Have Given You The Greatest Gains?

Creatine and whey protein. I would strongly recommend Optimum 100% Whey Protein. It's the only whey protein I can digest properly and it taste great.

Why Do You Love Bodybuilding?

I love the healthy lifestyle associated with natural bodybuilding. After a messy divorce and a major surgery, I needed something positive again in my life. I thought back to when I use to compete and new that was what I needed to do. Thank God I did. It truly has turned my life around. I have my self-esteem back. And once again I'm proud of who I am.

It's really been great involving my son in my competing. At 7 he's the best training partner anyone could have. I competed 5 times in 2007 and he made every contest. Funny he's becoming one of the best oil/tan boys around. I just have to make sure the hotel we stay in has a pool. While everyone else is out putting there feed bag on after the show, we are usually in the hotel pool swimming. Works well to remove the oil/tanning lotions. Great fun!

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Also I really love competing. The people I've meant over the years have truly been well worth all the hard training and dieting.

What Are Your Future Bodybuilding Plans?

As of right now I'm planning on competing in The Battle of the Burg and the Liberty State Natural, both in May. The Musclemania in Saratoga in August. The Empire States Natural and The NYSVIII Natural both in the fall. Hopefully, I'll earn my masters pro card this year. If not, no big deal, at least I'll know at 39 years old, I'm in the best shape of my life.

What One Tip Would You Give Other Bodybuilders?

Keep it natural and be patent. It's the only way to have a long term healthy bodybuilding career.

Who Are Your Favorite Bodybuilders?

Bob Paris (great symmetry), Arnold, & Frank Zane.

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