- Name: Neil Oliver
- E-mail: firstname.lastname@example.org
- Age: 50
- Where: Somerville, NJ
- Height: 6'
- Weight: 225 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Close-Grip Pulley Rows
- Favorite Supplements: Creatine, Glutamine
How Did You Get Started?
While I was a senior in high school. I dabbled with them through college, but was not serious about my diet or exercise routine, I started a bodybuilding program at the Vertical Club in NYC in 1987. I also hired a personal trainer named Liz with whom I had attended Ithaca College and she taught me how to lift properly. From then on, I was hooked, and started lifting 4-5 times per week with abs almost everyday and cardio afterwards. It was at this time that I started to see overall improvement to my fitness level and I decided at that time to remain training as a way of remaining healthy.
What Workout Plan Worked Best For You?
I normally like to 5 days out of every week, with a schedule consisting of 2 days on and one day off. I try to hit each body part once per week and included an extra workout every other week dedicated to just abs or arms.
My typical training for One Week is as follows:
Day 1: Chest/Triceps
- Incline Smith Machine Press: 5 sets of 12-25 reps
- Decline Press: 5 sets of 12-20 reps
- Incline Dumbbell Flyes: 4 sets of 12-15 reps
- Machine Bench Press: 4 sets of 10-15 reps
- Triceps V-Bar Pushdowns: 4 sets of 15 reps
- Seated Machine Dips: 4 sets of 10-15 reps
- Skull Crushers: 4 sets of 15 reps
- Triceps Dumbbell Kickbacks: 2 sets of 15 reps
Day 2: Legs/Calves
- Wide Stance Squats: 4 sets of 15 reps
- Narrow Stance Squats: 4 sets of 15 reps
- Barbell Squats: 4 sets of 15 reps
- Narrow Stance Leg Press: 4 sets of 20-25 reps
- Leg Extensions: 1 set of 50 reps
- Leg Extensions: 4 sets of 15 reps
- Seated Leg Curls: 4 sets of 15 reps
- Seated Calf Raises: 4 sets of 10 reps
Day 3: Off
Day 4: Back/Biceps
- Lat Pulldown: 4 sets of 15 reps
- Barbell Row: 4 sets of 15 reps
- Close-Grip Pulley Rows: 4 sets of 15 reps
- Preacher Curls: 4 sets of 15 reps
- Seated Alternating Dumbbell Curls: 4 sets of 15 reps
Day 5: Shoulders
- Overhead Press: 4 sets of 15 reps
- Arnold Press: 4 sets of 15 reps
- Barbell Shrugs: 3 sets of 20 reps
- Seated Bent-Over Dumbbell Side Lateral Raise: 4 sets of 15 reps
- Face Pulls: 4 sets of 15 reps
Day 6: Optional Abs Or Combined Arms
- Crunches: 4 sets of 25 reps
- Hanging Leg Raises: 4 sets of 15 reps
- Lying Leg Lifts: 4 sets of 15 reps
- Sit-Ups: 4 sets of 15 reps
- Seated Triceps Extensions: 4 sets of 12-15 reps
- Cable Triceps Extensions With Ropes: 4 sets of 12 reps
- Lying Triceps Extension: 4 sets of 15 reps
- Seated Biceps Curls: 4 sets of 15 reps
- Cable Hammer Curls With Ropes: 4 sets of 12 reps
- Seated Alternating Dumbbell Curls: 4 sets of 10 reps
Day 7: Off
Cardio every other day following workout with one day off used for cardio only.
What Nutrition Plan Has Worked Best For You?
I follow the following diet:
Meal 5: Post-Workout
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I believe that bodybuilding and living a fitness way of life provides the benefits of plastic surgery without the knife. I am able to make major modifications to my physique without a painful and invasive process. When I train with weights, I feel as if I am drinking from the fountain of youth. I am able to live a healthy lifestyle, which forestalls the aging process and which provides me with a better quality of life experience.
What Motivates You To Follow A Healthy Lifestyle?
To be able to play with my teenage children and actually keep up with them. To be able to run up a flight of steps at the airplane terminal instead of waiting for the escalator. To be able to lift mostly anything I need to lift when cleaning out a garage, working in an office, or doing the gardening on the weekend.
What Made You Want To Achieve Your Goals?
I wanted to stay young for as long as possible. I wanted to know in my heart that what I had set out to do what would be a never-ending process, but that I would indeed achieve my goal of attaining the fitness levels I had set for myself and to be able to maintain that level of fitness as I became older.
What Are Your Future Bodybuilding Plans?
I have only competed once in July of 2009 in the NPC Masters Division. I look forward to the opportunity to compete again. I want to continue to engage in bodybuilding and a fitness lifestyle for years to come.
What One Tip Would You Give Other Bodybuilders?
To remember to be patient. To know that success is rarely achieved instantaneously and that conditioning always needs to be improved over time. The fact that coming in big is such a priority for man men who choose to compete, the fact is that they often overlook conditioning. To paraphrase a famous line from Aesop's Fables, it is more important to stress quality than quantity.
Who Are Your Favorite Bodybuilders?
Frank Zane. Zane redefined the concept of physical supremacy from an emphasis on mere mass to an emphasis on symmetry and proportion reminiscent of the days of ancient Greek and Roman statuary. While Zane was Mr. Olympia in the late 70s and for a few years afterwards, judging the best physique on the planet would no longer be governed by a search for the largest human on stage, but the best built!
What Features Do You Use On Bodybuilding.com?