Bodybuilding.com - Military Amateur Bodybuilder Of The Month - Shawn Wolfe!

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Did you know?
It's not the weights that win the competition... it's the nutrition and conditioning.

Shawn was into sports mainly to stay in shape for the military but when he was assigned to Japan he started focusing more on strength training. With his hard work he entered into competition and never looked back. See how he did it!

Military Amateur Bodybuilder Of The Month - Shawn Wolfe!

By: Military Bodybuilder Of The Month

Vital Stats:

Name: Shawn D. Wolfe
Email: wolfe4lifetrainingandnutrition@yahoo.com
Age: 36
Height: 5'6"
Weight: 186 lbs (off-season), 169 lbs (contest)
Years Bodybuilding: 12 years
BodySpace: wolfe4life

Military Background:

Branch Of Service: U.S. Air Force
Years Of Service: 17
Rank: Master Sergeant (E-7)
MOS: Ground Radio Communication

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How I Got Started
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I've always been into sports mainly to stay in shape for the military. When I got assigned to Japan I started focusing more on strength training and less on cardio and aerobic activities. I started noticing gains in my size and was very happy.

Then one day I was asked had I ever considered bodybuilding, I was told that I had what it takes to do really well in the sport. From there I began doing research on the sport, the different exercises, nutrition, contest prep, etc! A year later I entered my first competition where I won the overall title of Mr. Northern Japan and haven't looked back!

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I Started Noticing Gains In
My Size & Was Very Happy.

Civilian Life To Military Life
What Is The Hardest Part?

Coming from a very small town it was hard for me to leave my family and friends I grew up with. In addition to all of the rules and regulations you have to learn and adhere to as a military member.

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It's Hard To Leave My Family & Friends.

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The Biggest Obstacle Of A Military Lifestyle
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My biggest obstacle is having to adjust my lifestyle to deployments and other military commitments that take precedence over family, training, etc.

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My biggest Obstacle Is
Having To Adjust My Lifestyle.

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Workout Plan
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A normal week would consist of the following:

Monday: Chest

Flat Bench: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps
Incline Dumbbell Press: 3 sets, 12-15 reps
Cable Crossovers: 3 sets, 12-15 reps
Pushups: 3 sets to failure

print Click Here For A Printable Log Of Monday: Chest.

Tuesday: Back

Pullups: 3 sets to failure
Barbell Rows: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps
Seated Rows: 3 sets, 12-15 reps
One-Arm Dumbbell Rows: 3 sets, 12-15 reps

print Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Shoulders

Dumbbell Shoulder Press: 3 sets, 15 reps
Dumbbell Side Raises: 3 sets, 15 reps
Rear Delt Raises: 3 sets, 15 reps
Smith Machine Shrugs: 3 sets, 12-15 reps
Cable Upright Rows: 3 sets, 15 reps

print Click Here For A Printable Log Of Wednesday: Shoulders.

Thursday: Arms

Dumbbell Curls: 3 sets, 10 reps each arm
Barbell Curls: 3 sets, 12-15 reps
Cable Curls: 3 sets, 15 reps each arm
V-Bar Pushdowns: 3 sets, 12-15 reps
Close-Grip Bench: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps
Overhead Tricep Extensions: 3 sets, 15-20 reps

print Click Here For A Printable Log Of Thursday: Arms.

Friday: Legs

Leg Press: 4 sets, 12-15 reps
Walking Lunges: 3 sets, 20 yards each
Leg Extensions: 3 sets, 20-25 reps
Standing Leg Curls: 3 sets, 12-15 reps
Lying Leg Curls: 3 sets, 12-15 reps
Stiff-Leg Deadlifts: 3 sets, 15-20 reps
Seated Calf Raises: 4 sets, 15-20 reps
Standing Calf Raises: 4 sets, 15-20 reps

print Click Here For A Printable Log Of Friday: Legs.

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Shawn D. Wolfe.

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Nutrition Plan
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Meal 1:

Oatmeal
1/4 cup of raisins
8 egg whites

Meal 2:

6 oz of turkey
Protein drink

Meal 3:

Steak
1/2 cup of veggies
1/2 cup of rice

Meal 4:

1/2 cup of mixed nuts
Protein drink

Meal 5:

Meal 6:

Protein drink

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Supplements
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Future Bodybuilding Plans
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My future plans are to compete in the NPC Nationals in 2009. I would like to place in the top "5" of the middleweight division then improve from there! I also would like to teach others the different aspects of the sport.

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I Would Like To Teach Others The
Different Aspects Of The Sport.

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Favorite Bodybuilders
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Kevin Levrone, Shawn Ray, Lee Labrada and Flex Wheeler.

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One Tip For Other Bodybuilders In The Military
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The one tip I would share with fellow bodybuilders is that from my years of training it was never the weights that won me a competition it was the nutrition and conditioning!