How did you get started with bodybuilding?
Sport in various forms has always been a part of my life. Growing up in Rural Victoria I competed at a National level in Equestrian (Eventing) from age 4 to 21 until I moved to the city to follow my career. I became an Emergency Trauma Nurse and later an Emergency Paramedic. In my early twenties I then discovered that the gym became an incredible outlet to unwind and de-stress.
Strict dieting and intense training resulted in great changes to my physique so I decided to step it up a notch and compete for the first time in September of 2011.
Where does your motivation come from?
My initial motivation stemmed after I became ill in 2007 with various digestive issues making weight loss a difficult task. I had already suffered a twisted bowel so I endeavoured to make changes with both my mind and body to ensure better health. I then made the decision to go back to University to learn more about my anatomy and physiology in hope to improve my health even more. 7 years and 3 degrees later, coupled with the constant exposure to young avoidable illnesses at work I met my closest friend and trainer Dean Alexiou.
It is with such support that I maintain my motivation to strive for a better me.
What workout routine has worked best for you?
Being a shift worker I learnt quickly to listen to my body. I found aiming for workouts no longer than 45 mins worked best for me. I aim for 1-2 HIIT sessions per week with 20 min low intensity cardio on other days. Further high intensity sessions I found resulted in muscular atrophy for me. I tend to work by the analogy – ‘Work smarter not harder’.
A heavier weight does not necessarily mean getting results. Technique and posture are the key to isolating the correct muscle groups and reducing injures.
Full Routine:
Monday: Chest/Triceps
- Cable Triceps Press Downs 3×12
- Triceps Rope Extensions 3×12
- Lying Z Bar Tricep Extensions 3×12 (superset with)
- Close Grip Bench Press 3×12
- Flat Bench Press 3×12
- 45 Incline Dumbbell Press 3×12
- Cable Cross Overs 3×12
- Swiss Ball Dumbbell fly’s 3×12
Tuesday: Back/Biceps
- Close Grip Pulldowns 3×12
- Wide Grip Chin Ups 3×12
- Seated Rows 3×12
- One Arm Bent Over Rows 3×12
- Standing Alternating Bicep Curls 3×10
- EZ Bar Preacher Bench Curls 3×12
- Incline Dumbbell Curls 3×12
- Cable Lying Straight Bar Curls 3×12 (superset with)
- Standing Hammer Curls very slow 3×12
Wednesday: Off
- Rest day
Thursday: Legs
- Barbell Front Squats 3×12
- Lunges 3×12
- Bulgarian Squats 3×12
- Legs Curls 3×12
- Good Mornings 3×12
- Stiff Leg Deadlifts 3×12
Friday: Shoulders/Abs
- Seated Dumbbell Shoulder Press 3×15
- Anterior Cable Raises 3×15
- Arnie Dumbbell Presses 3×15
- Seated Smith Machine Shoulder Presses 3×15
- Leg Lifts 3×15
- Crunches 3×15
- Medicine Ball Oblique Twists 3×15
- Hanging Leg Lifts 3×15
Saturday: Off
- Rest day
Sunday: Plyometrics/Cardio
- Plyometrics 45mins
- Beach Sand Runs
- Hill Climbs
- 1000 steps 3 times a week
What is your diet like?
- Meal 1: Untoasted Cinnamon Muesli (approx half a cup) added Bran for Fibre and Coconut for healthy Fats mixed with one scoop of Chocolate Proto Whey Protein
- Meal 2: Cottage Cheese, together with Salmon on Rye Crisp Bread with Cracked Pepper
- Meal 3: Grilled Chicken and Fruit Salad including; Skinless Chicken, Diced Apple, Walnuts and Feta combined with mixed Lettuce and Apple Cider Vinaigrette
- Meal 4: Celery cupped with Sour Cream and Cherry Tomatoes
- Meal 5: Grilled Barramundi and Vegetables combined with Sweet Potato, Peas and Corn
- Meal 6: Proto Whey Protein shake mixed with Blueberries
Your own physical feature you are most proud of?
Hmmm probably my core/abs. I never use to have abs and now that I do it feels amazing. All that hard work has finally paid off.
What is your supplementation like?
I gain most of my nutrition from food however I do take the following supplements:
- Multi Vitamins
- Xtend
- Chocolate Proto Whey (from AWA)
Favorite Quote?
“Reality is the mirror of your thoughts”
Photography: Tony Ryan & Chansan Photography
