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Over 40 Bodybuilder of the Week: Dan Oshiro

Over 40 Bodybuilder of the Week: Dan Oshiro! - Pics and info and more!

  • Name: Dan Oshiro
  • E-mail:
  • Age: 41
  • Where: Born and raised on Kauai in the Hawaii Islands
  • Height: 5'4"
  • Weight: 150 lbs
  • Years Bodybuilding :17
  • Favorite Bodypart: All
  • Favorite Exercise: Leg Presses
  • Favorite Supplements: Whey Protein(Optimum Nutrition)

How Did You Get Started?

A good friend of mine was a bodybuilder and I just want to try to see how I would do and did it.
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Dan Oshiro.

What Workout Plan Worked Best For You?

One body part per workout works best for me because I can really concentrate on that muscle.

Workout is as follows:

arrow Day 1 - Chest

arrow Day 2 - Back

  • Rotating Wide Grip & Narrow Grip Pulldowns Every Other Week
    1st set - 80lbs x warm up
    2nd set- 80lbs x warm up
    3rd set -90lbs x 10
    4th set-100lbs x 10
    5th set-120lbs x 10
    6th set 140lbs x 10
    7th set 160lbs x 6-8reps or positive failure
    8th set 180lbs x 6-8 or to positive failure

  • Seated Rows(rotating wide grip & narrow grip pulls) Following all the same weights and sets as the pull downs.
  • print Click Here For A Printable Log Of Day 2.

arrow Day 3 - Legs:

  • Leg presses
    1st set x 20 reps
    2nd set x 20 reps
    3rd set x 20 reps
    4th set x 20 reps
    5th set x 20 reps
    6th set x 20 reps
    7th set x 20 reps
    8th set x 20 reps
    9th set x 20 reps
    10th set x 20 reps
    11th set x 20 reps
    12th set x 20 reps

  • print Click Here For A Printable Log Of Day 3.

arrow Day 4 - Shoulders:

arrow Day 5 - Arms- Biceps & Triceps:

  • Dumbell curls
    1st - 25lbs x 10 reps (warm up)
    2nd - 25lbs x 10 reps ( warm up)
    3rd - 35lbs x 10 reps
    4th - 40lbs x 10 reps
    5th - 50lbs x 10 reps

  • Cable curls
    1st - 30lbs x 10
    2nd - 35lbs x 10 reps
    3rd - 35lbs x 10 reps

  • Cable pushdowns with bar
    1st - 40lbs x 10 warm up
    2nd - 40lbs x 10 warm up
    3rd - 50lbs x 10 reps
    4th - 60lbs x 10 reps
    5th - 70lbs x 10 reps
    6th - 80lbs x 10 reps
    7th - 80lbs x 10 reps
    8th - 90lbs x 10 reps
    9th - 100lbs x 10 reps
    10th - 100lbs x 10 reps

  • print Click Here For A Printable Log Of Day 5.

What Nutrition Plan Has Worked Best For You?

Nutrition that works best for me is whey protein and I eat every 2-3 hours with whey protein drinks in between meals. I do 3 scoops of whey with 8 to 10 oz. of water. Here is my meal and supplement plan.

    1st thing in the morning(530am) 3 scoops whey protein

    2nd meal - rice, 3 eggs and meat(spam) 9am

    3rd meal - protein shake - 3 scoops whey protein 11am.

    4th meal - rice(white medium grain) chicken 8oz.-1230pm

    5th meal -protein shake 3 scoops whey protein 2pm

    6th meal rice(white rice and chicken 8oz. 430pm

    7th meal - Protein shake 3 scoop whey protein 7pm

    8th meal - rice with chicken 8oz. 9pm.

    And go to bed at 10pm. Everyday is the same routine.
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Dan Oshiro.

What Supplements Have Given You The Greatest Gains?

Whey protein and creatine.

Why do you love Bodybuilding?

Helps me stay focused on my everyday life.
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Dan Oshiro.

What Are Your Future Bodybuilding Plans?

Go to Nationals in Atlanta Georgia in November of this year 2008.
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Dan Oshiro.

What One Tip Would You Give Other Bodybuilders?

If you're going to do it, do it for yourself. Get the passion and just do it. The rewards that brings are priceless and endless.

Who Are Your Favorite Bodybuilders?