VITAL STATS Name: Tim Johnson E-mail: tdcoach1960@yahoo.com Age: 48 Where: Auburn, Georgia Height: 6' 0" Weight: 220 offseason, 195 contest Years Bodybuilding: 1 Favorite Bodypart: Chest Favorite Exercise: Bench press Favorite Supplements: BSN Dessert, Gaspari SuperPump250

How Did You Get Started?

I started lifting weights over 30 years ago, but I only became serious about bodybuilding last year. Going to the gym and lifting has always been the easy part. Once I became serious about my diet, I was able to transform my body to a bodybuilding physique.

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Tim Johnson.

What Workout Plan Worked Best For You?

Because of my work schedule in the Emergency Room I have had to use a 5 on 2 off routine for the last 2 years.

Day 1: Back, Biceps & Abs:

• Pull ups 4 x 12
• Bent over BB Rows 4 x 12, 10, 8, 6 reps increasing weight for each set
• Pull Downs 4 x 12,10,8,6 reps
• T Bar or Seated cable rows 4 x 12,10,8,6 reps
• Standing Barbell curls (alternating ez-curl or straight bar) 4 x 12,10,8,6 reps
• Hammer Curls 4 x 12,10,8,6 reps
• Preacher Curls 4 x 12,10,8,6 reps
• Cable crunches
• Hanging leg raises

Click Here For A Printable Log Of Day 1.

Day 2: Chest:

• Smith Machine incline presses 4 x12,10,8,6 reps
• Pec Dec Flyes 4 x 12
• Smith Machine Flat Bench 4 x 12,10,8,6 reps
• Weighted Dips 3 x 15 reps
• Cable Flyes 3 x 15 reps

I have had 5 shoulder surgeries and 3 knee surgeries, so I rely heavily on the Smith Machine

Click Here For A Printable Log Of Day 2.

Day 3: Legs:

• Smith Machine Squats 5 x 20,15,12,10,8,6 reps
• Leg Extensions 4 x 15 reps
• Leg curls 4 x 15 reps
• Walking Lunges with 40 lb dumbbells
• Standing Calf Raises 3 x 20 reps
• Sitting calf raises 3 x 20 reps

Click Here For A Printable Log Of Day 3.

Day 4: Shoulder, Triceps & Abs:

• Smith Machine presses 4 x 12,10,8,6 reps
• Side Lat raises 3 x 15 reps
• Upright Rows 4 x 12, 10, 8, 6 reps
• Barbell Shrugs 5 x 20,12,10,8,6 reps
• Skull Crushers 4 x 12,10, 8, 6 reps
• Overhead Presses 4 x 12 reps
• Rope pulldowns 4 x 12,10,8,6 reps
• Cable crunches
• Hanging leg raises

Click Here For A Printable Log Of Day 4.

Day 5:

Start cycle over

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Tim Johnson.

What Nutrition Plan Has Worked Best For You?

Competition Diet:

Meal 1:

• 8 egg whites
• 1 piece wheat toast
• 1 cup coffee

Meal 2:

• ½ cup oatmeal
• 1 scoop Dessert

Meal 3:

• Chicken breast
• 1 cup brown rice

Meal 4:

• Protein Shake
• 4 rice cakes

Meal 5:

• Flank Steak
• Sweet potato

Meal 6:

• Protein shake

What Supplements Have Given You The Greatest Gains?

• BSN Dessert
• Gaspari SuperPump250
• BSN Cell Mass
• Hydroxycut Hardcore

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Tim Johnson.

Why Do You Love Bodybuilding?

I like the structure and discipline required to live a bodybuilding lifestyle. I think it sets you apart from those that just show up at the gym. I also like the fact that you can see the direct results of your work and can continue to improve every year.

What Are Your Future Bodybuilding Plans?

I plan on spending the next 1 ½ years improving my weak points and competing locally and regionally. When I turn 50 I want to place in the top 2 at the Masters Nationals and receive my Pro card. Lofty ambitions, but I want to go for it.

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Tim Johnson.

What One Tip Would You Give Other Bodybuilders?

It is not about the weight. It's about the muscle. Check your ego at the door. Strip off a couple of those plates and work on proper form.

Who Are Your Favorite Bodybuilders?

I like the classic look of Arnold, Frank Zane, Sergio Oliva and the new Mr. Olympia Dexter Jackson.

BodySpace

bodyspace.bodybuilding.com/TDCOACH/

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Tim Johnson.

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