- Name: Fred Liberatore
- E-mail: firstname.lastname@example.org
- Age: 40
- Where: Melbourne, Australia
- Height: 5' 5"
- Weight: 90kgs
- Years Bodybuilding :15
- Favorite Bodypart: Delts
- Favorite Exercise: Front Barbell Reverse Lunges
- Favorite Supplements: Trying some. I do like the fat burners.
How Did You Get Started?
My older brother cemented 2 paint tins and put a pipe in between and the rest followed - I remember going to the gym and I meet Sergio Olivia who was lying down and had his feet up and me like a kid at a candy store I was wanting to ask all these questions but was told nicely to keep my distance. It made me want to know more; like there were secrets.
I never looked back and kept reading books and asking question. Of course I had mixed advice so I undertook a personal training and massage course to gain the text book version and with time knew what was best for me and found my grounding.
What Workout Plan Worked Best For You?
I found the following plan to be effective - I like one body part per day incorporating a mix of high reps and low reps for exercises like deadlifts and bench press; low reps and during competition. I tend to lean towards a lot more cardio and I believe posing is the clincher; it makes a big difference.
My Workout, Including Supersets:
Day 1: Chest
Warm-up pushups: 4x max (40 reps)
Incline barbell press, dumbbell pullovers superset (3x15 reps)
Incline dumbbell flye's, DB bench press superset (3x15 reps)
Dips, decline BB press (3x15 reps)
Cool down Swiss ball: 5 mins. Stabilizing and balancing movements
Day 2: Back, Abs
Hammer strength machine pulldowns to front (3 sets x 15 reps)
Seated machine rows (3 sets x 15 reps)
One-arm DB rows superset with close grip pulldowns (3 sets x 15reps)
Hyperextensions superset with chinups (3 sets x 15reps)
Barbell deadlifts (3 sets x 6-8reps) Abs, leg raises and swiss ball movements
Day 3: Delts
Dumbbell Arnold presses superset with dumbbell side lateral raises (3 sets x 15reps)
Barbell upright rows superset with Bent over rowsdb bent over rows (3 sets x 15reps)
Side DB raises (3 sets x 15reps)
Dumbbell shrugs (3 sets 6-8 reps)
Cool down: cardio cross trainer 25 mins
Day 4: Rest
Day 5: Arms
Warm-up cardio exercise of my choice: 25-35 minutes
I tend to combine biceps and triceps as follows:
Lying triceps EZ bar extension superset with DB concentration curls (3 sets x 15reps)
Triceps dumbbell kick backs with seated dumbbell curls (3 sets x 15reps)
Standing barbell curls with standing cable pushdowns (3 sets x 15reps)
Day 6: Legs
Front barbell lunges (front reverse lunges are my favorite) (3 sets x 25 reps)
Front barbell squats (3 sets x 25 reps)
Leg extension superset with leg press (3 sets x 25 reps)
Stiff-legged deadlifts superset with lying leg curls (3 sets x 25 reps)
Walking DB lunges say 30 steps
Donkey raises 3 x max
What Nutrition Plan Has Worked Best For You?
Sample Meal Plan:
Incorporate 6 small meal a day as follows:
Rolled oats with soy and protein powder with sliced banana
Steamed chicken breast and salad mix & protein drink
Sweet potato; occasionally mix almond spread and flaxseed oil
Vegetables steamed with meat of choice eye fillet or chicken grilled
Salad & chicken
Omelets with buckwheat pancakes
I do have the occasional day where I eat sparingly; usually on weekends but during competition I just cut my volume of food down but still incorporate the frequency and higher amounts of protein.
What Supplements Have Given You The Greatest Gains?
I am trying out different kinds; I think you can't go past a good fat burner... that's going to make you sweat like mad at the gym.
Why do you love Bodybuilding?
It's been so good to me; I love it as I have excelled at the sport both from within and without, and before it was proven to be beneficial. I started it a long time ago; it gives me youth and makes me a dedicated well planed person with structure in other areas of my life. I also feel like a small ambassador for people coming to the gym for advise as it makes me reflect where I am and have been.
What Are Your Future Bodybuilding Plans?
My next goal is to go for the NABBA Universe in Class 4, obtain a sponsor, get a supplement company to endorse me, and continue to improve both from within and without.
What One Tip Would You Give Other Bodybuilders?
In one word, "Patience." I have seen them all come and go; this sport is more than that... you need to attach yourself as a human being with all its benefits and act accordingly.
Who Are Your Favorite Bodybuilders?
I grew up with the Shawn Ray's, Lee Lebrada's and Mohamed Mokawy's. I enjoy the bodybuilders who do things for the good of the sport.
|Calling All Over 40 Amateurs!|