- Name: Dennis Bauer
- E-mail: firstname.lastname@example.org
- Age: 46
- Where: Richland, Michigan
- Height: 5'7.5"
- Weight: 165 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Chest, Triceps
- Favorite Exercise: Triceps Pushdown
- Favorite Supplements: L-Arginine, L-Carnitine, Creatine Stack
How Did You Get Started?
I've always been a fitness enthusiast, but haven't always lived the lifestyle it takes to stay in shape. I've exercised and lifted weights for years pretty steady since 2000. I've used different programs to set goals, Body for Life, P90X, etc. However, I took a break from lifting in 2007 to train for and run a marathon, (the Traverse City, Michigan Bayshore Marathon) I finished in a respectable 3 hours 40 minutes.
I picked up some bad eating habits during my marathon training (because I could eat just about anything) and the lifting really took a back seat as I increased my aerobic training. I really focused a lot of my attention on endurance training the last couple of years.
At the beginning of 2009 I had to make a career change and, after moping around for several months, I decided I wasn't going to let circumstances I couldn't control dictate my future. So in June of 2009 I decided to start eating strict and increasing the intensity of my weight training and cardio workouts. I switched all my training around to focus on getting lean and gaining lean muscle mass. I finally got motivated to see what I could achieve with the body God gave me.
Now that I've started getting some visible results through bodybuilding I'm even more motivated to continue this journey. During my transformation process I've had the opportunity to help inspire several other people lose weight and begin living a healthier lifestyle. That makes my hard work in the gym even more rewarding!
What Workout Plan Worked Best For You?
Day 1: Chest, Shoulders, Biceps And Triceps
- Bench Presses: 3 Warm-Up Sets Of 20, 12, 6-8 Reps
- Bench Presses: 6 Sets Of 6-7, 5, 8-15 Reps
- Incline Dumbbell Presses: 1 Warm-Up Set Of 12-15 Reps
- Incline Dumbbell Presses: 3 Sets Of 7-10 Reps
- Seated Dumbbell Presses: 3 Sets Of 6-10 Reps
- Triceps Pushdowns: 4 Sets Of 6-9 Reps
- Lying Triceps Press: 1 Warm-Up Set Of 10 Reps
- Lying Triceps Press: 3 Sets Of 8-12 Reps
- Dips: 2 Sets To Failure
- Alternate Dumbbell Curls: 3 Sets Of 8-12 Reps
- Crunches: 4 Sets Of 25-50 Reps
Day 3: Thighs, Hamstrings & Upper Back
- Squats: 2 Warm-Up Sets Of 15, 8 Reps
- Squats: 5 Sets Of 6-8, 10-15, 15-25 Reps
- Leg Presses: 2 Warm-Up Sets Of 20, 8-10 Reps
- Leg Presses: 4 Sets Of 6-10 Reps
- Bent Over Rows: 1 Warm-Up Set Of 12 Reps
- Bent Over Rows: 3 Sets Of 6-10 Reps
- Lat Machine Front Pulldowns: 1 Warm-Up Set Of 15 Reps
- Lat Machine Front Pulldowns: 3 Sets Of 8-12 Reps
Day 6: Chest, Shoulders, Biceps & Abs
- Flat Bench Dumbbell Presses: 1 Warm-Up Set Of 15 Reps
- Flat Bench Dumbbell Presses: 5 Sets Of 6-8, 15 Reps
- Front Dumbbell Raises: 1 Warm-Up Set Of 15 Reps
- Front Dumbbell Raises: 3 Sets Of 8-12 Reps
- Shrugs: 1 Set Of 20 Reps
- Shrugs: 3 Sets Of 8-15 Reps
- Straight Bar Curls: 1 Warm-Up Set Of 20 Reps
- Straight Bar Curls: 3 Set Of 10-12, 6-8 Reps
- Hyperextensions: 2 Sets Of 15-20
- Crunches: 2 Sets Of 50 Reps
Day 7: Rest
I may rest another day of the week if I'm feeling like I need it. If that happens I skip one of the InsanityTM workouts.
Day 8: Thighs Hamstrings And Low Back
- Standing Calf Raises: 3 Sets Of 10-15 Reps
Leg Extensions: 5 Sets Of 12-16 Reps
Squats: 5 Sets Of 8-12 Reps
Leg Curls: 5 Sets Of 10-15 Reps
Stiff Leg Deadlifts: 5 Sets Of 10-15 Reps
Repeat Day 1 and start all over.
Sometimes my schedule changes and I have to switch up the days but I usually lift 3 days a week and do a full body cardio conditioning workout 3 days a week.
I still want to keep my cardio conditioning at a high level.
What Nutrition Plan Has Worked Best For You?
- 2 Cups Black Coffee
- 2 Large Stalks Celery
- 2 Slices Ezekiel Bread
- 5 Slices Turkey Deli Meat
- 1 Tbls Horseradish Mustard
- 3/4 cup Non-Fat Cottage Cheese
- 1/4 cup Greek Yogurt
- 25 Blueberries
- 6 oz Ground Round
- 2 oz Black Beans
- A Little Corn
- A Little Onion
- A Little Green Pepper
- 3 Cups Mixed Salad With Romaine, Cucumber, Green Pepper
- 1 Medium Tomato
- 1 Tbls Feta Cheese
- 1 Cup Chocolate Soy Lite
- 1 Scoop Myoplex Whey Protein Powder
- 1 Tbls Natural Peanut Butter
- Water/Crushed Ice
I've been cutting carbohydrates lately so I've been eating a salad with chicken breast instead of a sandwich at lunch. My suppers vary daily, but you can always count on lean meat and green vegetables, all carbs come from vegetable sources at supper time. At times I up my calorie intake if I'm not making gains.
What Supplements Have Given You The Greatest Gains?
I've recently started taking a creatine stack before my workouts. It has been a huge plus for intensity and pump. So I definitely recommend that you supplement with creatine if you're serious about making gains in muscular development and definition. Make sure your stack includes L-Arginine. I've used EAS Myoplex Whey protein for years.
Find a fat burner that works for you.
I'm still experimenting with my supplementation.
Why do you love Bodybuilding?
I like the self-confidence it gives me! In a culture with nearly 70% of the population overweight, a healthy body (at 46 years old) really makes a statement! I like how I look and feel and I like the influence my fitness gives me with others who are looking for a change!
What Motivates You To Follow A Healthy Lifestyle?
Bodybuilding.com has been a huge motivator! I'm on my BodySpace daily to review progress pictures, check on blog entries, and see the success and determination of other fitness enthusiasts. Oh and also to see who's leading the "Inspirational Profiles-Men."
I stay motivated by setting personal goals and helping others achieve theirs!
What Made You Want To Achieve Your Goals?
Influence and inspiration. Sure I want to be healthy and look great (show off some abs) but if I can't influence and inspire others to join me I feel like I'm losing focus and purpose! Everything I do with bodybuilding is directed toward those goals. I hope I'm successful in competition or get recognition so I have influence with someone I don't know who needs help and I can inspire them to pull themselves out of their rut! I'm discovering that I believe more in people than they believe in themselves!
What Are Your Future Bodybuilding Plans?
I'd like to enter a bodybuilding competition in 2010. I have a lot to learn so I'm beginning that process. It would be awesome to place as a novice in whatever competition I decide to enter. (Watch my BodySpace for more details later!) I want to gain about 15 lbs of muscle before my competition and drop my body fat to 5%. I hope to compete at about a 175-180 lbs bodyweight. Lots of work ahead!
What One Tip Would You Give Other Bodybuilders?
Never give up! You're an inspiration to those around you. So whether you achieve your competitive goals or not, you have influence to change the lives of those around you. So keep eating healthy and working out hard!
Who Are Your Favorite Bodybuilders?
I have some favorites on Bodybuilding.com too!
What Features Do You Use On Bodybuilding.com?
There're tons of features and contests on Bodybuilding.com so I'm surfing the site all the time to get info and find out what's new! So whether it's the store, forum, SuperSite or BodySpace I've been there! I've watched videos, read articles, looked at nutrition and exercise plans, etc. Bodybuilding.com has it all!
I've started blogging and I read other BodySpace blogs. I review BodySpace profiles to see how my abs stack-up against the other guys (very motivational). I'm making new friends looking for other guys who'll share their knowledge and experience with a novice. I love the progress stats and photos and intend to use it monthly as I progress through my training. It'll help me stay on task as well as provide info and inspiration to others.
Bodybuilding.com has it going on! Make sure your friends get plugged into Bodybuilding.com when they begin their transformation!