VITAL STATS Name: Sean O'Reilly E-mail: seanpanther@hotmail.com Age: 50 Where: London, England Height: 5' 11" Weight: 230 lbs Years Bodybuilding: 33 Favorite Bodypart: Shoulders Favorite Exercise: Bench Press Favorite Supplements: N'Gorge, Venom

How Did You Get Started?

I started weight training at the age of 17 to get stronger for martial arts and athletics. I trained in a local sports centre for a few years while still doing martial arts and athletics. A friend suggested we try out this gym called Dells.

The first time I went I was hooked. The gym was very 'Basic' what would now be called 'Hardcore.' One of my first training partners was a "little guy" called Bertil Fox.

I was very lucky over the years to have some very good and very accomplished training partners like Brian Buchanan, Ian Harrison and Patrick Nicholls.

I now own my own Health Club with my wife Helen who was the original Panther in the British Gladiators. The Club is aptly named "Panthers Gym." www.panthersgym.com

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Sean O'Reilly.

What Workout Plan Worked Best For You?

Workout 1, Monday: Chest And Abs:

• Flat Dumbbell Flies - 5 sets x 10, 5, 5, rest pause, drop set
• Cable crossovers - 4 sets x 10 reps
• Incline Barbell press - 5 sets x 5 reps
• Pullovers - 3 sets x 10 reps
• Cable Crunch - 2 sets - 24 reps

Click Here For A Printable Log Of Workout 1.

Week 1 do exercises in sequence given
Week 2 swap exercises 1 & 3 (add warm up sets for 3)

Workout 2, Tuesday: Back And Abs:

• Lat pulldown - 5 sets x 10, 5, 5, 10, 10
• Dumbbell rows - 3 sets x 10 reps
• Cable rows - 4 sets x 5, 5, rest pause, drop set
• Rope Pullover - 3 sets x 10 reps
• Rope Rows - 3 sets x 10 reps
• Hanging Reverse Crunch 3 sets x 10 reps

Click Here For A Printable Log Of Workout 2.

Workout 3, Wednesday & Saturday: Legs:

• Glute Machine - 4 sets x 10, 10, 10, drop set
• Lying Dumbbell curls - 3 sets x 10 reps
• Lying Leg Curls - 3 sets x 10 reps
• Leg Press - 5 sets x 20 reps
• Straddle Squats - 3 sets x 10, 8, 6
• Leg Extensions - 3 sets x 15, 12, 10
• Seated calf raise - 3 sets x 20 reps

Click Here For A Printable Log Of Workout 3.

Workout 4, Thursday: Shoulders & Ab:

• Dumbbell press (seated) - 5 sets x 10, 5, 5, 5, drop set
• Machine press - 4 sets x 5, 5, rest pause, drop set
• Lateral Raises - 1 set x 12, 10, 8, 6 reps
• Long range pulley - 3 sets x 10, 8, failure
• Cable bent over Laterals - 3 sets x 10 reps
• Crunches - 4 sets x 20 reps

Click Here For A Printable Log Of Workout 4.

Week 1 do exercises in sequence given
Week 2 do exercises 4 and 5 before 1,2 and 3

Workout 5, Friday: Arms & Abs:

• Lying Bicep Curl - 3 sets x 10, 5, 15 reps
• Alternate Dumbbell Curl - 4 sets x 5, 5, 5, drop set
• Cable crossover curl - 1 set to failure
• Triceps Extension Cable - 3 sets x 15, 15, failure
• Lying Triceps - 1 set to failure
• Rope Cable Extensions - 3 sets x 10 reps
• Hanging Reverse Crunch - 3 sets x 10 reps

Click Here For A Printable Log Of Workout 5.

Week 1 do exercises in sequence given
Week 2 do exercises 4 - 6 first

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Sean O'Reilly.

What Nutrition Plan Has Worked Best For You?

05:00

I start my day with 1 hour of bike or treadmill at 05:00. This is followed by a protein and carb drink - 50 grams of carbs and 50 grams of protein. I then have 100 grams of oats with 15 grams of pineapple, 15 grams of strawberries and 15 grams of walnuts.

09:00 train

• see workout plan

10:30

• protein and carb drink - 70 grams of carbs and 70 grams of protein
• 100 grams of oats
• 15 grams of pineapple
• 15 grams of strawberries

13:00

• 200 grams of lean steak
• 100 grams of rice
• plus greens

15:30

• 200 grams of lean steak
• 100 grams of rice
• plus greens

18:30

• 200 grams of Chicken breast
• tinned tomatoes

20:00

• protein drink - 50 grams protein

21:00

• 30 minutes bike or treadmill

22:00

• 200 grams of chicken
• salad

23:00

• protein drink - 50 grams of protein

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Sean O'Reilly.

What Supplements Have Given You The Greatest Gains?

• Whey
• Glutamine
• HMB
• Creatine
• CLA
• ZMA
• Glucosamine
• Chondroitin
• EFA's
• Vitamin and mineral

The above are the supplements I take all year round.

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Sean O'Reilly.

Why Do You Love Bodybuilding?

The feel-good factor of continually challenging myself to improve. The great friends I have made in the sport.

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Sean O'Reilly.

What Are Your Future Bodybuilding Plans?

To compete in the over 50 British bodybuilding championships next year at over 100kg.

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Sean O'Reilly.

What One Tip Would You Give Other Bodybuilders?

• Aim for consistency over perfection.
• Don't neglect good form for ego.
• Get good reliable training partners - 'they make a big difference.'
• Don't neglect your fitness - posing for this photo shoot and holding everything tight was the hardest workout I have ever done (oh to be young again).

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Sean O'Reilly.

Who Are Your Favorite Bodybuilders?

• Charles Clairmont
• Bob Paris
• Serge Nubret
• Frank Zane

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Sean O'Reilly And Dorian Yates.

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