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Victor is a 33 year old Auto Technician who has weight trained for five
years. He is involved in medium to high intensity workouts to increase
strength and muscle mass.
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Fitness Goals |
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"Get a little bigger and have longer endurance e.g. biking."
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Other Physical Activities or Sporting Disciplines:
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Bicycling.
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Nutrition:
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Meal
patterns alternate and include cereal for breakfast, lunches will vary and
chicken, pasta or red meat for dinner. His diet also includes dairy
products such as cheese, milk and yogurt.
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Supplementation: |
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Glucosamine
Sulfate.
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Hobbies and Special Interests: |
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Victor
notes that he loves being outdoors participating in such activities as
hiking, fishing, bicycling, motor bike riding and exploring.
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Reason for Participating in the Study: |
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"I
would like to see improvement in my strength and endurance and hope to help
my joints with a natural product." |
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Weightlifting:
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Victor trains between four to five days times per week for 1 to 1.5 hours
per session. He works out each body part on separate days, e.g.
Mondays chest, Tuesday arms, Thursday, back Friday shoulders and Saturday
legs. He does from three to four different exercises per body part.
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WEIGHTLIFTING WORKOUT INFORMATION
Level of training: Intermediate |
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Exercise |
# of Sets |
# of Reps
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Poundages |
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Chest |
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Inclined Bench Press Smith Machine |
3 to 4 |
9 |
97 to 130 |
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Flat Bench Press |
3 to 4 |
8 to 10 |
130 |
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Inclined Dumbbell Flys
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3 to 4 |
8 to 10 |
80 |
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Flat Bench Flies |
3 to 4 |
8 to 10 |
80 |
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Arms |
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Barbell Curls |
3 to 4 |
8 to 10 |
75 |
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Seated Dumbbell Curls |
3 to 4 |
8 to 10 |
80 |
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Concentration Curls |
3 to 4 |
8 to 10 |
45 |
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Lying French Press |
3 to 4 |
8 to 10 |
50 |
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Close Grip Bench Press |
3 to 4 |
8 to 10 |
130 |
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Rope Press Down |
3 to 4 |
8 to 10 |
90 |
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Dips |
3 to 4 |
8 to 10 |
bodyweight |
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Back |
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Bent Over Rowing |
3 to 4 |
6 to 8 |
210 |
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Seated Cable Rows |
3 to 4 |
6 to 8 |
110 |
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Pull Downs |
3 to 4 |
6 to 8 |
160 |
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Shoulders |
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Overhead Press Machine |
3 to 4 |
6 to 8 |
160 |
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Barbell Press |
3 to 4 |
6 to 8 |
110 |
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Side Lateral Raise |
3 to 4 |
6 to 8 |
50 |
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Inclined Bench Lateral Raises |
3 to 4 |
8 to 10 |
50 |
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Front Lateral Raise |
3 to 4 |
8 to 10 |
35 |
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Shrugs - superset |
3 to 4 |
Supersets
8 to 10 reps |
120, 90, 70, 50 |
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Legs |
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Squats Machine |
3 to 4 |
6 to 8 |
500 |
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Leg Press Machine |
3 to 4 |
6 to 8 |
670 |
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Leg Extension |
3 to 4 |
6 to 8 |
100 |
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Leg Back Curls |
3 to 4 |
6 to 8 |
70 |
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Calf Machine |
3 to 4 |
Supersets
8 to 10 reps |
270, 160, 100 |
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Health
and Fitness Background by Victor Mesic |
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I began physical exercise
approximately seven years ago when I started to mountain bike ride with
my friends. Recognizing that I was the "slow one", I decided to starting
going to the gym. I didn't have a clue what I was doing and went through
the motions for the longest time. I began reading magazines and learning
a few things but nothing really happened until I met two fellows at the gym one morning, one of which was a bodybuilder.
I asked him to
spot me a few times and eventually started working out with them. I
found myself becoming stronger and began to see results. I could ride
faster and longer and not feel really tired at the end of a ride.
I had a setback about two years ago when I injured my shoulder. I kept
going to the gum but was unable to give my maximum. It took about
six to seven months before I could really push myself.
My long term
goals include keeping fit, getting bigger and to continue to enjoy weigh
training.
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