Over 40 Bodybuilder of the Week: Bob Widman

Over 40 Bodybuilder of the Week: Bob Widman! - Pics and info and more!
  • Name: Bob Widman
  • E-mail: wdmninag1@prairieinet.net
  • Age: 53
  • Where: Ransom, IL
  • Height: 5' 11"
  • Weight: 215 Lbs
  • Years Bodybuilding :2
  • Favorite Bodypart: Arms, Chest
  • Favorite Exercise: Hammer Curls, Incline BB or Db Flyers
  • Favorite Supplements: ON Whey, Xtend, Joint Care (hey, I'm 53!)

How Did You Get Started?

Throughout my entire life, I wanted to workout and "get big". I was never a "jock". (The only sport that I had participated in was grade school basketball.) I didn't know anyone who trained and I was too intimidated to go into a gym by myself. Then 2 ½ years ago, I hired an employee who talked me into working out with him and his training partner.

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On my first night of training, I was doing 30# DB presses and my elbow gave out. The weight crashed onto my chest with everyone staring at the "new guy". Of course, I was embarrassed but I was not about to quit after years of wanting to do this! Then after 2 weeks, they told me I was on my own but, again, I was not going to quit. I had no clue what to do for exercises. I started early morning cardio to get rid of my gut that had been established with a 10 year "sit-down" job. Then I would go back in the afternoon for my workout.

One of the gym employees took me under his wing and helped me with routines. Tony Biros helped me immensely and I did whatever exercise he told me! He loved to "torture" me! After I had lost the belly, I started to bulk up. I continued to train but only in the afternoon. My cardio was discontinued because I couldn't gain weight. With a diet that was ok, I gained some weight but not much. Then Tony asked me one day if I would be interested in working out with his brother, Josh Biros (a former Transformation of the Week winner).

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Before At 240lbs & Now At 215lbs.

Josh and I hit it off very quickly and now he's my nutritionist, training partner, and friend. With a diet that was suited to my body and a training schedule that kept me from over training,, I noticed my body start to change. After several months of training together, Josh moved away from the area for a job. I was sure that my progress would be diminished but Josh emailed my workout routine to me every day. I would visit him about every month and he would adjust my diet by how I looked. I cannot thank him enough for his guidance!

After about 8 months of bulking, I was at 240lbs. Then I started my first cut on April 1, 2006. My weight came down rather quickly (ending at 200lbs) and in the last week of my cut (June 20, 2006) while doing stationary lunges with weight on my shoulders, I broke my ankle and blew out my knee. Two days later I had a plate and 8 screws "installed" in my ankle. The day I returned home from the hospital, one of the guys from the gym talked me into going to the gym just to say "hi". I was sitting on a bench visiting with everyone and they started carrying weights to me and told me to curl!

I went through an entire arm workout in my street clothes that night without moving from the bench. My training schedule has been in place since then. I have been blessed with people (Josh B., Jack, Josh D., Andrew, Zac, and others) at the gym who are willing to take the time to help me get my training done. They have carried the weights to me, spotted me, and returned weights and I will never forget their generosity and caring spirit.

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I Missed Only 2 Scheduled Workouts After My Injury!

I missed 2 scheduled workouts after my injury... the day after the accident and the day of surgery. I don't think that I'm any better than anyone else but my goal to eventually compete has kept me going. My dream of training is still in place and not much is going to keep me from doing just that!

What Workout Plan Worked Best For You?

My plan right now is for upper body only because of my injury. I'm seeing steady weight and mass gains.

The plan is a 6 day on / 1 off schedule - arms, chest, shoulders, back - on a continuous rotation.

    3 weeks of low rep (6-10) / high weight
     - 4 exercises / session; 1 warmup for each exercise and 2 working sets

    1 week of high rep (12-15) / low weight
     - 4 exercises / session; 1 warmup and 3 working sets

What Nutrition Plan Has Worked Best For You?

Right now I'm bulking again and I'm taking 4,500 clean calories a day. Most of the carbs are taken pre/during/post workout. With my work schedule, I don't have a lot of time to prepare food. I blend my breakfast (egg protein, oatmeal, glutamine). My mid-morning and mid-afternoon meal is whey protein and Enova oil. Lunch is basically chicken breast and beans (I use hot chili beans). Then my pre workout is where I start to load the carbs - egg protein, oatmeal, carbo gain, and a banana.

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During my workout I sip on whey protein, carbo gain, BCAA's, and glutamine.

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My post workout is whey protein and oatmeal. I have Chicken breast, green beans, 2 tbl. of peanut butter for dinner. Before bed I have a cup of cottage cheese, 2 tbl peanut butter, and radishes. Here's Josh's email for those who might want to contact him for nutrition help. jmbiros@gmail.com.

What Supplements Have Given You The Greatest Gains?

Whey protein for gains and BCAA's to keep the muscle.

Why do you love Bodybuilding?

Bodybuilding has changed my life. Not only has it given me confidence and a good self-image, it has led me to people that I never would have met who are now great friends. My love for bodybuilding has changed in some aspects since I began. Yes, I still enjoy the feel of pumped muscles, looking good, and feeling good. But, more importantly, it has given me a new outlook on life that I never expected.

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What Are Your Future Bodybuilding Plans?

After much conversation with Josh, I decided to compete in April of '07. I'm not sure what the future will hold from there. I fully intend to continue bodybuilding and my only regret is that I didn't start much sooner. I think I have some pretty good genetics that would have given me a chance at taking this to a much higher level if I had started sooner.

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What One Tip Would You Give Other Bodybuilders?

How about 3 tips?

  1. Be dedicated.
  2. Be conscience of your diet at all times.
  3. Be helpful to others trying to reach their goals.

Who Are Your Favorite Bodybuilders?

Ronnie Coleman, Arnold, Jay Cutler and Darrem Charles.