- Name: Jason R. Oldham
- E-mail: firstname.lastname@example.org
- Age: 29
- Where: Colorado Springs, CO
- Height: 5'9"
- Weight: 171
- Years Bodybuilding :2
- Favorite Bodypart: Legs
- Favorite Exercise: Bench Press
- Favorite Supplements: ON 100% Natural Whey, BCAA
How Did You Get Started?
I was introduced to weights during high school for sports. I progressed rather quickly and it became part of my every day routine. I got really into bodybuilding about ten years ago, and I ended up putting on some good quality mass over a couple years.
After a fight with depression and a couple bouts with the flu about two years back, I had lost my motivation and a lot of mass. My wife suggested a competition. I began training hard again and learning about nutrition. It became part of our lifestyle. The first show was tough and a great learning experience. I did rather well, and was hooked. I have also made some great friends through competing.
What Workout Plan Worked Best For You?
What really works best for me is variety. I like to vary exercises, exercise order, rep tempo, rep schemes, and everything else. I even switch the days around in the split every few weeks. However, the split that I really like and that offers great results for me is a four day power/hypertrophy split.
I don't have all the time in the world to train, so these are fast pace sessions with a lot of volume. The higher frequency and volume works best for me. I superset and keep rest in between sets low. I also adjust the volume depending on how I feel and my overall recovery. Rest is very important!
Monday: Lower Power
- Barbell Squat: 4-5 Sets Of 5 Reps
- Romanian Deadlift Or Stiff-Legged Deadlift: 4-5 Sets Of 5 Reps
- Pull Ups Or Chin Ups: 4-5 Sets Of 5 Reps
- Barbell Row: 4-5 Sets Of 5 Reps
- Calf Extensions: 5 Sets Of 5 Reps
- Lying Leg Curl (Optional): 2 -3 Sets Of 5 Reps
Click Here For A Printable Log Of Jason Oldham's Monday Workout.
Tuesday: Upper Power
- Barbell Bench: 4-5 Sets Of 5 Reps
- Barbell Incline Bench: 4-5 Sets Of 5 Reps
- Barbell Military Press: 4-5 Sets Of 5 Reps
- Dumbbell Front Raises: 3 Sets Of 5 Reps
- Shrug: 3 Sets Of 5 Reps
- Weighted Hanging Leg Raise: 5 Sets Of 5 Reps
Click Here For A Printable Log Of Jason Oldham's Tuesday Workout.
Wednesday: Off Or Hiit Cardio (Maximum 25 Minutes)
Thursday: Lower Hypertrophy
- Hack Squat Or Front Squat: 4-5 Sets Of 10-12 Reps
- Hyperextensions: 4-5 Sets Of 10 Reps
- Leg Extension, Single: 2-3 Sets Of 12 Reps
- Leg Curl, Single: 2-3 Sets Of 12 Reps
- Calf Press: 6 Sets Of 10 Reps
- Pull Downs: 5 Sets Of 10 Reps
- Barbell Row: 5 Sets Of 10 Reps
- Curls: 4 Sets Of 10-12 Reps
- Reverse Curls: 2-3 Sets Of 10 Reps
- Rear Deltoid Flyes: 2-3 Sets Of 10-12 Reps
Click Here For A Printable Log Of Jason Oldham's Thursday Workout.
Friday: Upper Hypertrophy
- Dumbbell Incline Bench: 4-5 Sets Of 10 Reps
- Barbell Decline Bench: 4-5 Sets Of 10 Reps
- Flyes: 3 Sets Of 12 Reps
- Military Press: 4-5 Sets Of 10 Reps
- Lateral Dumbbell Raise: 2-3 Sets Of 10-12 Reps
- Triceps Press: 4 Sets Of 10 Reps
- Dumbbell Shrug: 3 Sets Of 10 Reps
- Crunches: 5 Sets Of 12-15 Reps
Click Here For A Printable Log Of Jason Oldham's Friday Workout.
Saturday: Off Or Cardio (Usually Racquetball)
What Nutrition Plan Has Worked Best For You?
If you ask anyone, they will say I am very strict when it comes to training, but even more strict when it comes to my diet. A good diet is imperative to success in my experience. I prefer balanced meals. I eat a decent amount of carbs. 50% of my daily carbs are consumed around my workouts.
During prep, the protein stays the same, but fats and carbs are lowered. Nothing else changes, whether it is food types, timing, etc., except that I eat more vegetables. I eat almost exclusively whole, minimally processed foods all the time.
Breakfast, 6:00 A.M.:
- 1 Cup Skim Milk
- 45-50 Grams Complex Carbs (Oats, Sweet Potato, Potatoes, Quinoa, Etc.)
- 10-12 Grams Healthy Fats
- 20 Grams Lean Protein (Eggs, Protein Powder, Etc.)
30 Minutes Preworkout:
During Workout, 1:00 P.M.:
Post Workout, 2:00 P.M.:
- 1 Cup Oats (Measured Uncooked)
- 1 Banana
- 1 Cup Skim Milk
- 1 Whole Egg
- 15 Grams Whey Protein Powder
- Vitamins C (500 Mg) And Vitamin E (400 I.U.)
Dinner, 5:00 P.M.:
What Supplements Have Given You The Greatest Gains?
I rely mostly on training stimulus and whole foods for progression. However, a couple supplements I like to take for timing purposes are ON 100% Natural Whey Gold Standard, BCAA powder, and Waxy Maize Starch. A good intraworkout product would not be too bad either. I think creatine and beta alanine can also offer some benefits.
Why do you love Bodybuilding?
Bodybuilding is challenging, flat out. Competitive bodybuilding is even more challenging in my opinion. There are mental, physical, and personal obstacles to overcome. Having goals is the ultimate motivation if they are realistic and attainable.
Improvements are somewhat addicting to me, and competing fulfills a somewhat competitive personality trait that I hold. The greatest thing, in my opinion, is how much you can transform yourself if you put in work both outside and inside the gym.
What Are Your Future Bodybuilding Plans?
I would like to someday compete nationally. To get there, I plan on taking some time to bring up my weak areas and gain some mass. Then, I'd like to compete in a local show and win an overall. I would also like to become a pro in a reputable natural organization and appear in a natural bodybuilding magazine. Sponsorship by a reputable company is a goal as well.
Above all else, however, I want to stay healthy and teach my kids and others (who wish to learn) healthy physical, dietary, and mental habits associated with bodybuilding and fitness.
What One Tip Would You Give Other Bodybuilders?
There is so much I have learned, and what works for me may not necessarily work for you, but the most important thing to do is do your work both inside and outside of the gym. By this I mean read, study, and talk to other people. Knowledge is power. Don't be afraid to ask questions. You also have to experiment to find what works for you, but if you find something that does, by all means stick to it!
Also, be patient and consistent. Timeframes can kill your results both short term and long term. Do you think that things like the pyramids were built overnight?