Over 40 Bodybuilder of the Week: Curtis R. Lillie

Over 40 Bodybuilder of the Week: Curtis R. Lillie! - Pics and info and more!
  • Name: Curtis R. Lillie
  • E-mail: coloradoblind@hotmail.com
  • Age: 52
  • Where: Colorado Springs Colorado
  • Height: 5'10"
  • Weight: 225 off season, 195 contest
  • Years Bodybuilding :4
  • Favorite Bodypart: Chest
  • Favorite Exercise: Bench Press
  • Favorite Supplements: Redline Extreme

How Did You Get Started?

My wife. After being in the gym all of my adult life with no real goals my wife decided to do a show. After seeing how well she did and how much fun it was I decided to set a goal of competing the following year. What a difference having a goal makes!! I took 5th place out of 13 in the over 45 masters my first time on stage. Since then I have been hooked!

Curtis R. Lillie Curtis R. Lillie
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Curtis R. Lillie.

What Workout Plan Worked Best For You?

For me, I like to change things up a lot, and I go by how I feel each day but I also keep to the basics, mostly free weights with very few machines (Old school. It's hard to teach an old dog new tricks). I try to add weight or reps every training session so I am always doing more. If I do a set with 100lbs for 10 reps, the next week I try to do either 11 reps or go to 105lbs. Try to improve each time out.

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arrow Monday: Legs:
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  • Squats
    2 warm ups, then I add weight each set
    1st set 15 reps
    2nd set 12 reps
    3rd set 7 to 10 reps
    4th set Heavy for me 3 to 5 reps




  • Leg Press
    1st set 15 to 20 reps
    2nd set 12 to 15 reps
    3rd set 10 to 12 reps
    4th set Heavy as I can for at least 3 to 5 good full reps



  • Lying Leg curls
    1st set 10 reps
    2nd set 8 reps
    3rd set 5 to 7 reps


  • Seated Leg Extension
    1st set 15 to 20 reps
    2nd set 12 to 15 reps
    3rd set 12 to 15 reps


  • Lunges
    I usually do fairly light weight and just do 2 sets to finish things up.

  • print Click Here For A Printable Log Of Monday.

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arrow Tuesday: Chest & Biceps:
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  • Flat Bench Press
    2 warm ups
    1st set 12 to 15 reps
    2nd set 8 to 10 reps
    3rd set 4 to 6 reps
    4th set 2 to 4 reps
    5th set 1 to 3 reps adding weight on each set





  • Incline Bench Press
    1st set 10 to 12 reps
    2nd set 8 to 10 reps
    3rd set 5 to 7 reps
    4th set 3 to 5 reps adding weight on each set



  • Flat Dumbbell Press
    1st set 10 to 15 reps
    2nd set 10 to 12 reps
    3rd set 8 to 10 reps
    4th set 4 to 8 reps using heavier dumbbells each set



  • I usually finish with some kind of Flyes either Cable or dumbbells for three sets of 15

  • Biceps: This varies on how I feel, I try to do at least three different exercises each week and doing at least 5 sets for a total of 15 sets, I do the same with these, going up in weight and down in reps each time.

  • print Click Here For A Printable Log Of Tuesday.

Wednesday: Off:

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arrow Thursday: Back And Triceps:
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  • 5 sets of Pull up, however many I can do

  • 4 sets of cable pulldowns 1 week I do wide grip the following week I do close grip, going up in weight each set and down in reps each set

  • One week I will do T-Bar rows and the following week I will do Low cable rows, once again doing 4 sets, going up in weight and down in reps

  • One arm dumbbell rows - 3 sets, each with a heavy weight for 6 to 10 reps

  • Triceps: This varies also, I try to do different exercises each week, changing up as much as I can but still doing 3 exercises and 5 sets each, but I usually stay in the 10 to 12 rep range on each set.

  • print Click Here For A Printable Log Of Thursday.

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arrow Friday: Shoulders:
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What Nutrition Plan Has Worked Best For You?

This is what I do for my contest prep. It's hard because I don't eat veggies, oatmeal or rice so I have to make do the best I can, but if you want something bad enough, you make sacrifices.

What Supplements Have Given You The Greatest Gains?

The main ones are Red Line Xtreme before my morning cardio for losing body fat and Pro Complex Protein Powder for the gains. I do three scoops, approximately 90 grams per shake 2 times a day.

Curtis R. Lillie Curtis R. Lillie
+ Click To Enlarge.
Curtis R. Lillie.

Why do you love Bodybuilding?

The people! From the Pro's I've met all the way down to those of us who help run all the shows we put on. From the promoters and sponsors to the competitors and the gym rats, the range of people you meet either in the gym or at the show is fun and exciting. To hear the stories and to get to know people from all walks of life, some of whom will never get on stage but nonetheless help support our sport.

What Are Your Future Bodybuilding Plans?

Right now the plan is to compete at 2 or 3 national shows in the next 12 to 18 months depending on how my progress goes. Also I have been a guest poser at our local show and would like to be able to do more of this in the future. I believe when someone my age goes up on stage and shows everybody what they can achieve with hard work and dedication, it inspires them, both young and old, men and women!

I understand I will never be the biggest or best conditioned athlete, but at 52, I want people to know that age is just a number and you can still achieve a lot if you just commit to a better way of life, this doesn't mean you have to compete, but if you want to it's never too late! Also, I want to continue to help promote the shows here in Colorado and give back to the sport any way I can.

What One Tip Would You Give Other Bodybuilders?

It would have to be two tips.

First, don't keep procrastinating! I know too many people who just look for excuses to drop out after saying they are doing a show. They do this year after year and end up never getting on stage.
Just Pick A Show And Do It!

2nd tip, Have fun! I see competitors all the time at the shows and they are all stressed out and not enjoying themselves. This is what you worked so hard for.
So, Relax And Enjoy Yourselves. Have Fun!!

Curtis R. Lillie
+ Click To Enlarge.
Curtis R. Lillie.

Who Are Your Favorite Bodybuilders?

I have a lot of respect for the Pro's and for what they have accomplished and do for the sport, but my favorites are the local competitors, like my wife and training partner, Pamela, my other training partner Scott Spaulding, others like the Chris Harts, the Mike Alexanders, William Owens, Williams Reece, the three amigos, Kurt, Tad and Larry. Men and women who just do it because they love the sport!! These are the people who inspire and motivate me.

And of course, our own local Pro here in Colorado Springs "BIG" Andy Hamen.

You Could Be Our Next Amateur Of The Week!

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Over 40 Amateurs.

Age is no excuse for these over 40 men & women who have decided to feel and look young again!