- Name: Dennis Olsen
- E-mail: firstname.lastname@example.org
- Age: 48
- Where: Sebastian, FL
- Height: 5'9"
- Weight: 192 Lbs
- Years Bodybuilding :29
- Favorite Bodypart: Chest
- Favorite Exercise: Weighted Dips
- Favorite Supplements: Creatine, Glutamine, Fish Oil
How Did You Get Started?
A Marine named Ron Oullette got me started when I got stationed at El Toro Marine Base in California. That was 1980. Ron and I never missed a workout, sometimes we worked out on lunch break and again after evening chow. We were both highly motivated, highly dedicated, never to be underestimated, US Marines, Oooh Rah! I entered my 1st competition in 1981, and lost. Every show since then I have placed in the top 3.
El Toro is about 1.5 hours from Venice Beach, so we would go to Venice and workout at the old Gold's gym, when Joe Gold ran it. I met a lot of the old pro's around Venice. Arnold, Platz, Callender, Malla, and many more. What a great time to start bodybuilding in the early 80's in California. That excitement has never left; I am having as much fun now as I ever did.
What Workout Plan Worked Best For You?
Right now, 3 on 1 off, 3 on 2 off works well. For all exercises the 1st set is a warm-up with 15 reps at a slow speed and full range.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Chest/Triceps
- Incline Smith Machine Press: 3 sets of 10, 8, 6 reps
- Flat Bench Press: 3 sets of 6-10 reps
- Weighted Dips: 3 sets of 8-10 reps
- Cable Crossovers Or Machine Flyes: 3 sets of 8-10 reps
- Lying Triceps EZ Bar Extensions: 4 sets of 8-10 reps
- Dumbbell Overhead Extensions: 4 sets of 8-10 reps
- Rope Pushdowns: 3 sets of 8-10 reps
Day 2: Back/Biceps
- Wide Grip Front Pulldowns: 3 sets of 8-10 reps
- Wide Grip Pull-Ups: 2 sets to failure
- Reverse Grip Bent Over Rows: 4 sets of 6-10 reps
- Seated Close Grip Cable Rows: 4 sets of 6-8 reps
- Partial Rep Deadlifts: 2 sets of 15 reps
- Hyperextensions: 2 sets of 15 reps
- Standing Barbell Curls: 5 sets of 15 reps
- Dumbbell Preacher Curls: 5 sets of 5 reps
Day 3: Legs/Shoulders
- Leg Press: 5 sets of 6-12 reps
- Front Squats: 3 sets of 8-10 reps
- Single Leg Extensions: 3 sets of 8-10
- Sissy Squats: 2 sets to failure
- Stiff Legged Deadlifts: 4 sets of 6-12 reps
- Lying Leg Curls or Seated Leg Curls: 4 sets of 8-12 reps
- Seated Barbell Overhead Press: 4 sets of 6-10 reps
- Standing Dumbbell Side Raises: 3 sets of 8-10 reps
- Reverse Flyes: 3 sets of 8-12 reps
- Standing Dumbbell Shrugs: 4 sets of 6-12 reps
Day 4: Off
Start Day 1 routine again, taking 2 days off at 4th day.
Abs: Twice A Week
Cardio: 3 Days A Week
- Treadmill Speed Walk: 30 minutes
What Nutrition Plan Has Worked Best For You?
Meal 2: Post Workout
- 2 scoops of whey protein with 50 grams of dextrose
Snacks: mix of dried fruit and nuts, fuji apples whenever I'm hungry.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love the discipline and dedication required to achieve results. I like the respect and attention from other people. I love that there are no shortcuts. You can't buy a physique. You have to earn it.
I love seeing progress and continuing to challenge myself to improve. I love to see what I'm made of. I love to help other people that are just starting exercise. I love the way I look and feel. Growth, just like a baby that is always growing and changing, we can still grow and change as adults.
What Motivates You To Follow A Healthy Lifestyle?
Working in Physical Therapy, I have seen what happens to people who don't care for themselves. I plan on being strong and very capable well into my 80's or 90's. I have gone through periods of life that I didn't care, let myself fall apart, drank alcohol constantly, and lost myself respect. The body is an amazing thing, fairly quickly through healthy eating and exercise, my body and mind became strong again, I gained myself respect and started to enjoy life again. I have lived both sides of the spectrum, one offers pain and suffering, the other offers life, hope, health and a future, the choice is easy.
What Made You Want To Achieve Your Goals?
I was good at it. When I set out to achieve a goal, I do it. It is very motivating to know that when you set a goal, you will achieve that goal no matter what. I don't give up when life happens, just work around it and keep going. I am realistic with my goals, because I know I will achieve it, I'm a believer.
What Are Your Future Bodybuilding Plans?
Compete in the Florida State Masters next year, place top 3. Compete in Masters Nationals in 2012, place top 3. Stay healthy, avoid injuries and listen carefully to my body. Twinges of pain happen for a reason, find out why, and fix it.
What One Tip Would You Give Other Bodybuilders?
Don't give up. Don't ever quit. Keep moving. Live your dreams. Enjoy the journey. Achieve, believe and while you're on your path, be nice. Help someone in the gym who can't afford a personal trainer, but obviously needs help.
Who Are Your Favorite Bodybuilders?
Arnold. Talk about the American Dream. The man believes and achieves, if possible he would be President. The Oak has my vote.
What Features Do You Use On Bodybuilding.com?
I use it all, Store, SuperSite, forums, BodySpace. I like to read the over 35 forum and make comments. I like to research products and try new supplements. I enjoy BodySpace and like to update my progress and hear from other people that I motivate. I really enjoy the compliments and positive feedback from others. I like to give my advice to help, when I am asked.