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Amateur Bodybuilder of the Week: MSgt Joseph D. Pritchard

Amateur Bodybuilder of the Week: MSgt Joseph D. Pritchard! - Pics and info and more!
  • Name: MSgt Joseph D. Pritchard
  • E-mail:
  • Age: 36
  • Where: San Antonio, Texas
  • Height: 5' 7"
  • Weight: 175 Lbs., Contest: 153 Lbs.
  • Years Bodybuilding :11
  • Favorite Bodypart: Chest and Back
  • Favorite Exercise: Single arm, bent-over concentration curls
  • Favorite Supplements: Glutamine, Creatine, HMB (My favorite), BCAA (ProLab), and Twin Lab Aminos.

How Did You Get Started?

Working out and bodybuilding started for me, as a necessity of survival. Because of the nature of my job (Security Forces/Military Police/USAF) being in top physical condition is just as important, as breathing. I've faced many situations, whether performing law enforcement duties or ground combat operations (Afghanistan and Iraq) which my conditioning has saved my life many times.

Unlike competing in a bodybuilding event - there's no second place in combat. That's why I live by this quote, "The more you sweat in peace, the less you bleed in war!" Other than that..."Chicks dig muscles."

What Workout Plan Worked Best For You?

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The best workout plan for me is a 4:1 split training. I try to take one or two days off a week. I find too many people over train and don't get the results they want. I always do 30-60 minutes of cardio every training session (Elliptical, Stationary Bike, or the Treadmill--Incline walking) and my workouts do not last more than 45-60 minutes.

I try to rest with minimal time 30, 45, 60 seconds in between sets. I will also do 3 sets of different calf exercises every other training day. Usually, my workouts goes like this:

arrow Training Day

    (A.M.) Cardio & Quads
    (P.M) Hams & Calves

    (A.M.) Cardio & Chest
    (P.M.) Triceps

    (A.M.) Cardio & Back
    (P.M.) Biceps

    (A.M.) Cardio & Delts/Traps


    Start 4:1 workout routine again.

Each new cycle, I try not to start out with the same exercise as previous. For example, if I start out with squats--the next cycle, I will begin with leg presses. I try to change my routine often and will vary my weights, all depending on when I'm going to compete, or try to gain size for the next show.

This is what I try to stick to: 4 weeks of high intensity training 60% to 65% max lifting weight (all sets to failure 14-16 reps for 4 sets); 4 weeks of strength training 80%-85% max lifting weight (8-10 reps for 4 sets); and 4 weeks of power training @ 100% max lifting weight (1-3 reps for 4 sets).

What Nutrition Plan Has Worked Best For You?

I have to admit, I'm a low-carb junkie, but do not follow the Atkins diet. I've modified the low-carb life style to fit my bodybuilding and physical needs. I truly believe each individual has to find their diet, which works best for them. However, you can never go wrong if you stick to fish, poultry, grains, and green vegetables.


To me 'low fat' is the key, but one should not exclude the healthy fats: i.e. almonds, flax seed, and Omega 3 (Code Liver Oil). I keep a clean diet Monday-Saturday and will cheat on Sundays. I do have a sweet tooth, and Sunday's is my reward for sticking to my diet. If I break down... my cheat day is taken away from me.

What Supplements Have Given You The Greatest Gains?

HMB and BCAA's

Why do you love Bodybuilding?

There are billions and billions of people on earth, how many people get the opportunity to shine on enough said about that!

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What Are Your Future Bodybuilding Plans?

2005 is my year... I'm planning on winning my novice class and overall. My next competition is an INBF event in Marietta, Georgia. I will continue to compete at least twice a year... one every six months.

What One Tip Would You Give Other Bodybuilders?

Live the dream! Don't ever give up because you can achieve anything you work hard for. Last but not least... remain humble.

Who Are Your Favorite Bodybuilders?

Dexter Jackson... he has the total package. Any man who can cry after winning his first IFBB pro show in front of an audience... it's humbling!