- Name: Robert Walkley
- E-mail: firstname.lastname@example.org
- Age: 58
- Where: Townsville, Australia
- Height: 5'10"
- Weight: 178 Lbs
- Years Bodybuilding :4
- Favorite Bodypart: Legs and back
- Favorite Exercise: Squats
- Favorite Supplements: Creatine & Tribulus
How Did You Get Started?
Got started by my kids telling me I was killing myself with smoking, drinking and rabble-rousing! So I gave up smoking, cut the booze out almost totally, got fit and took to the gym and really have never looked back.
What Workout Plan Worked Best For You?
I have been using a 2 body part per training day and with three sessions a week for about 1 hour. Add in a couple of abs sessions and that's about it.
Cycle the intensity and heaviness over a 4 week cycle so that Week 1 higher reps lower weights. Week 2 Heavier weight, lower reps. Week 3 Intensity increased by doubling up on compound movements and Week 4 a variety of things to keep it interesting like drop sets, pyramids, etc. Then back to the beginning with an increase in the weight being used.
What Nutrition Plan Has Worked Best For You?
That's varies. Bulking, which for me went Feb - Aug, involved a fair bit of carbs, fat, and of course protein. Getting lean involves max protein and minimum carbs and fat with heavy emphasis on steady sate cardio interspersed with HIIT.
What Supplements Have Given You The Greatest Gains?
Creatine is my main thing. Being all natural with all the tests here having blood tests and lie detectors we strive to keep it clean. Tribulus has helped me to keep the test levels high. Towards the end of this year I started with "Superpump250" an NO2 mix and I really noticed the increase in reps stamina and vascularity.
Why do you love Bodybuilding?
The thing I love about bodybuilding is the continual personal tests and challenges it sets for you. And how you can decide whether you are up to the challenge or not. And how amazing it then feels when you not only face them head-on but manage to overcome the obstacle or adversity and still maintain your focus, direction and motivation.
This year I pulled a hamstring (Grade II tear) about 14 weeks ago and then endured a prolapsed disk at C4 about 8 weeks ago. I was never going to let that stop me and again - the fantastic boost to my self-belief and sense of who I am and what I can still accomplish (even at the ripe old age of 58) astounded me.
What Are Your Future Bodybuilding Plans?
Two years ago I managed to win the Queensland (the name of one of the Australian states) State Championships in the 50's Grand Masters Division and ran 3rd in the Australian National Championships. Last year again, I again won the State title and came second in the Nationals.
This year I've remained a lot leaner in the off season and have managed to add about 4-5 kg of mass in the season and am coming in a fair bit leaner than last year. 1st round is this weekend.
What One Tip Would You Give Other Bodybuilders?
As for the tip I'd share, it has nothing to do with training or nutrition. It is to refuse to accept ANYONE else's measure of who you are, how far you can go and what you can achieve. Set your own goals, be your own man and thru thick or thin, good or bad - achieve what your mind perceived for you.
In my locker at the gym I have this picture of a guy who was absolutely awesome at the show and below it I wrote: