Bodybuilding
Hi. I have been working out for about 30 years now and consider myself an advanced body builder. I have never used drugs to obtain results and am all NATURAL. In July 1999, I entered my first bodybuilding contest and won 1st place in my class with two other contestants. The contest was sanctioned by the American Natural Bodybuilding Conference (ANBC) and held in Las Vegas Nevada. In September 2000, I competed in my second BB contest in the Grandmasters in Las Vegas again sanctioned by the ANBC and came in 3rd out of 8 contestants. Plan on doing one contest a year till I am 80, so stay tuned.. I live in Southern California High Desert area and workout at 24 Hour Fitness Gym.
My stats are: 5'9" 180 lbs, 16" neck, 45" chest, 51" shoulders, 16.5" biceps, 13.5" forearms, 33" waist, 23.5" quads and 16.5" calves. Contest weight 165-170 lbs.
MY WORKOUT ROUTINE: AS of June 2006
Each day I workout I begin with warm ups by doing front to back and side to side twists. Then I do two sets of cable crunches while kneeling for the lower back and abs.. Finish up with upper (Incline) and lower (leg raises) ab exercises. Two sets each.
1st DAY- CHEST, BACK, ARMS:
CHEST:
Flat Bench: 5 sets- finish at 315 lbs one rep.
Smith Incline Machine: 4 sets- finish at 225 lbs three reps.
Decline Bench- 4 sets @ 165 lbs 12- 15 reps.
Dips- 3 sets, 12-15 reps.
Pec Machine flys- 3 sets@ 120 lbs, 15 reps.
BACK:
Seated Cable rows- close grip- 3 sets @10 reps finish at 180 lbs.
Seated Cable rows- wide grip- 3 sets @10 reps finish up at 210 lbs.
ARMS:
BICEPS:
Preacher curls: 5 sets @10 reps finish up at 150 lbs.
21 curls with straight bar- 3 sets @ 21 reps at 60 lbs.
Alternate dumbbell curls on incline stand- 3 sets @10 reps at 35 lbs.
TRICEPS:
Tricep extensions on flat bench (skull crushers)- 3 sets @10 reps 95 lbs with 45 degree curl bar.
Tricep pushdowns on cable machine straight bar-3 sets @ 10 reps finish at 90 lbs.
Tricep reverse pushdowns on cable machine with straight bar- 3 sets 10-12 reps at 60 lbs.
Tricep pushdowns on cable machine 45 degree hand bar- 3 sets @10 reps finish at 90 lbs.
WRISTS:
Seated wrist curls- 2 sets @15 reps with 45 lb barbell.
2nd DAY- SHOULDERS, BACK, LATS, TRAPS:
SHOULDERS:
Wide grip front pull ups- 3 sets @ 8-10 reps.
Shoulder presses (Dumbbells)- 3 sets @ 8-10 reps. Finish up with 65 lbs..
Dumbbell Lateral side raises-3 sets @ 10 reps. Finish up with 35 lbs.
Front dumbbell lateral raises- 3 sets @ 10 reps. Finish up with 40 lbs.
One Arm Lateral Raises ( Bent over).- 3 sets @ 10 reps. Finish up with 100 lbs.
Front pull ups on cable machine- 4 sets @10 reps. Finish up with 200 lbs.
Alternate One arm Lateral raises on Cable Machine-4 sets 30 lbs.
Alternate One Arm Dumbbell Lateral raises-3 sets 10 reps with 20 lb Dumbbell.
TRAPS:
Shugs with Smith machine - 3 sets @ 10 reps. Finish up with 225 lbs.
BACK:
Close grip pull downs in front on cable machine (seated)- 3 sets @10 reps. Finish up with 190 lbs.
Wide grip pull downs in front on cable machine (seated)- 3 sets @ 10 reps. Finish up with 210 lbs.
LATS:
Pull downs behind the head on cable machine (seated)- 5 sets@ 10-8 reps. Finish up with 230 lbs.
REVERSE WRIST CURLS:
Two sets with 40 lb straight bar or one light Dumbbell.
3rd DAY- REST
4th DAY- LEGS:
Squats ( weightlifiting belt) - Seven sets. I start with 145 lbs @ 12-15 reps. Increase weight to 185 lbs 1 set @ 10 reps, Increase weight to 225 lbs- 1 set @ 8 reps. Increase weight to 275 lbs- 1 set @ 6 reps. Increase weight to 315 lbs- 2 sets @ 4 reps.
Hack Squats- 3 sets @10 reps. Finish up with 315 lbs.
Leg Presses- 5 sets @ 10 -4 reps. I start with THREE 45 lb plates on each side- 270 lbs @ 10 reps. Increase 45 lb plates to FOUR on each side-360 lbs @ 10 reps. Continue to increase 45 lb plates to FIVE on each side-450 lbs @ 8 reps.
Increase weight with SIX plates on each side- 540 lbs @ 6 reps. Final set increase 45 lb plate to SEVEN on each side- 630 lbs @ 4 reps.
Leg Curls- 4 sets @ 10-8 reps. Finish up with 140 lbs if using Hammer machine. Use 90 lbs for a cable machine.
Leg Extensions- 4 sets @ 10 reps. Finish up with 100 lbs if using Hammer machine. Use 160 lbs weight for a cable machine.
Calf Raises- Start by warming up calf muscles with streches and no weight. Then 3 sets @ 10 reps with feet apart.- 3 more sets with feet close. Use as much weight so you get a burn by the eight rep. Max weightt 400 lbs.
5th DAY- Day 1 exercises again.
6th DAY- REST
7th DAY- Make up day if other days missed during the week.
This workout routine will allow you to workout two days with a rest day in between. Total workout per week is 5 days.
Supplements I use:
Twin Labs Creatine, Glutamine Fuel, Also Twin Labs brand Whey Protein. Besides a daily Muti- Vitamin and DHEA. When I want to loose fat I use a fat burner supplement.
KEEP PUMPING!
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