- Name: Robin Strand
- E-mail: firstname.lastname@example.org
- Age: 17
- Where: Scarborough, Ontario, Canada
- Height: 5'11"
- Weight: 170 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Squats
- Favorite Supplements: Fusion's FUBAR, Purple-K and Sub-Q
How Did You Get Started?
Until the summer after grade 11, I was extremely skinny. I was 120lbs soaking wet and wanted to be bigger and more muscular. I didn't know how to start until I got a part time job at a restaurant where my boss was a bodybuilder. One day, he asked me if I wanted to borrow his Arnold Schwarzenegger Encyclopedia of Bodybuilding. I read every single page, and then bought a barbell set and started lifting weights at home.
Soon, I started seeing results and decided to join a gym. After a year of lifting, eating and researching, I decided that there was nothing else in the world I wanted more than to become a bodybuilder. The first thing I had to do was compete in a bodybuilding show.
What Workout Plan Worked Best For You?
I like to train 5 days a week, but keep each workout intense and short. Typically, I alternate calves and abs throughout the week, and do cardio 3-5 times per week.
My week looks like this:
Day 1 - Shoulders:
- Shoulder Press: 4-6 sets of 4-6 reps
- Upright Rows: 3 sets of 8-10 reps
- Lateral Raises: 3 sets of 10-12 reps
- Rear Dumbbell Flyes: 3 sets of 10-12 reps
Day 2 - Back:
- Wide Grip Barbell Row: 3 sets of 6-10 reps
- T-Bar Row: 4 sets of 4-6 reps
- Wide Grip Pull-Ups: 3 sets to failure
- Reverse Grip Pulldown: 3 sets of 10-12 reps
- Dumbbell Pullover: 3 sets of 10 reps
Day 3 - Chest:
- Incline Press: 4 sets of 4-6 reps
- Chest Dips: 4 sets of 8-10 reps
- Incline Flyes: 3 sets of 10-12 reps
- Machine Press: 3 sets of 15 reps
Day 4 - Legs:
- Squats: 4 sets of 6-10 reps
- Leg Press: 3 sets of 10-15 reps
- Stiff Leg Deadlift: 3 sets of 6-10 reps
- Leg Extension: 3 sets of 8-12 reps
- Leg Curls: 3 sets of 8-12 reps
Day 5 - Biceps/Triceps:
- Close Grip Bench: 3 sets of 6-10 reps
- Dips: 3 sets of 8-12 reps
- Skull Crushers: 3 sets of 10-12 reps
- Barbell Curl: 3 sets of 6-10 reps
- EZ Bar Preacher Curl: 3 sets of 10-12 reps
Day 6 And 7 - Rest
What Nutrition Plan Has Worked Best For You?
I like to keep things simple with my nutrition. I eat the same things in the offseason as I do while I'm prepping for a contest, just in greater quantities.
What Supplements Have Given You The Greatest Gains?
I always stick to the basic supplements and try not to over complicate things. I find that if I spend money on a new hyped-up supplement, it ends up being a waste of money. In my opinion, supplements are just that - supplements to an already good diet. The only thing I change during the off-season is that I use a fat burner and BCAAs.
Why do you love Bodybuilding?
I love every aspect about bodybuilding. I love to train, pushing myself to the limit each time I'm in the gym. To me, the gym is a way to tune out from the rest of the world for an hour and just do my thing! I also love cooking, eating and experimenting with food and nutrition. I always strive to improve myself, physically and mentally.
There's nothing better than setting goals, reaching them and then setting higher and higher goals. I couldn't see myself living any other lifestyle than a bodybuilder's lifestyle. I'm in the game for life, and I'm ready to take on the world.What Motivates You To Follow A Healthy Lifestyle?
Bodybuilding is something that I have complete control over. We don't have complete control over everything in life, but we do have control over how we treat our own body. For as long as I live, the desire to improve and the desire to become a champion bodybuilder will motivate me. I won't stop until I reach the top.What Made You Want To Achieve Your Goals?
Seeing championship bodybuilders got the ball rolling for me. Showing everybody what I'm capable of is what made me really want to achieve my goals. Creating simple short-term goals and then meeting them has created in me the desire to set harder goals. Currently, my desire to always improve and become a champion keeps me fueled to reach these goals.
What Are Your Future Bodybuilding Plans?
Currently, I am planning to win the Ontario Provincial Championships and then take a full two years off competing. I am planning to have an organized off-season and work on building as much lean mass as possible before competing again when I'm 19.
What One Tip Would You Give Other Bodybuilders?
The best advice I can give is not to overcomplicate things. Keep it consistent and log everything - progress pictures, diet, and training. By doing this, you will learn how your body works and will be able to understand and apply changes properly. Always have short term goals and long term goals.
Who Are Your Favorite Bodybuilders?
The Forums are full of great information, and they a source of entertainment. I buy supplements from the Bodybuilding.com Store and use the Supersite's database for researching information about bodybuilding.