Intl. Natural Weightlifting Case Study

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Intl. Natural Weightlifting Case Study

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For Athletes Who Push to the Limits of Their Performance

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Canada

BLAIR PAQUET
Gym Member

Baseline Profile
Study Start Date: Oct. 27, 2002

Residence:

British Columbia
CANADA

Age:

Occupation:

Police Officer

Height:

5'7"

Weight:

167 lbs.

Bodyfat:

12.9%

Neck:

15"

Shoulders:

47"

Chest:

41"

Waist:

33"

Bicep:

15"

Thigh:

22.25"

Calf:

13.5"

Blair is a 35 year old police officer who has weight trained for the past 15 years. He is involved in medium to high intensity workouts to increase strength and muscle mass. He also lifts to tone and firm his muscles while maintaining a strong and healthy physique.

Fitness Goals:

To achieve a firm and well defined midsection.

Other Physical Activities & Sporting Disciplines:

Running and bicycling. Blair has participated in marathons and special bicycle tours.

Nutrition:

Blair eats a well-rounded diet but is sometimes faced with some nutrition challenges due to shift work.

Supplementation:

Creatine mixed with juice or PowerAde. In the past, Blair has used protein power, weight gain power etc. Blair notes that the only benefit he derived from these supplements was that they served as a meal replacement.

Hobbies and Special Interests:

Blair has a special interest in cars and collects and builds diecast metal model cars. He also enjoys his work as a police officer which accounts for a great deal of his time.

Reason for Participating in the Study:

"I am hoping to see some gains in strength and endurance.

Weightlifting:

Blair notes that before he finishes one body part, he usually starts another. For instance before his last set of a bicep exercise, he will start a set of a tricep exercise. Also he may go back and do another bicep exercise between triceps sets. "It keeps the whole arm pumped".

Blair maintains that the whole thing about exercising is motivation. He says, "Sometimes I cant get going after a night shift, but once I am at the gym, biking, or running, I am always glad I went". He usually works out alone and rarely gets a spot.

Biking (20 km) and running (6 km) are also included in leg workouts as well as the cardio part of fitness. He has no specific sequence of leg workout activities.

WEIGHTLIFTING WORKOUT INFORMATION
Level of Training: Intermediate

Exercise

# of Sets

# of Reps

Poundages

Bench Press Flat

1 to 2

15 20

45 lbs. (warm-up)

Bench Press Flat

10 15

135 lbs.

Bench Press Flat

225 lbs.

Bench Press Flat

1 2

245 lbs.

Pec Deck

15 - 20

100 lbs.

Pec Deck

120 lbs.

Pec Deck

12 15

140 lbs.

Pec Deck

170 lbs.

Inclined Bench Press Smith Machine

190 lbs.

Dumbbell Flies

12 - 15

35 lbs.

Dumbbell Flies

50 lbs

Shoulder Press Machine

10 - 12

100 lbs.

Dumbbell flies

10 - 12

15 lbs.

Dumbbell Curls

10 per side

25 - 35 lbs.

Cable Curls (machine)

3 - 4

10 - 15

70 - 150 lbs.

Preacher Curls (hammer)

3 - 4

70 - 90 lbs.

Straight Barbell Curls (free-style or Smiths machine)

10 - 15

45 - 65 lbs.

Close Grip Bench Curls

10 - 12

135 lbs.

Tricep Pushdowns

3 - 5

10 - 15

70 - 150 lbs.

Dumbbell Kickbacks

15 - 20

15 lbs.

Wrist Curls

30 - 40

45 lbs.

Lats Pull Downs

110 - 140 lbs.

Hyper Extensions

10 - 15

Bodyweight

Legs Back Curls

3 - 4

10 - 15

35 - 105 lbs.

Legs Extension

25 - 35 lbs.

Hack Squat

10 - 15

120 - 160 lbs.

Health and Fitness Background by Blair Paquet:

I never used to think of myself as much of an athlete. I did not play many sports in high school. In 1982, when I was in grade ten, I was involved in a motor vehicle accident together with some of my friends. To make a long story short, I ended up with two crushed vertebrae and on my way to a long recovery. I had stainless steel Herrington Rods surgically attached to either side of my spinal column with screws and bone graph from my hip. I was fitted with a molded plastic body cast which was attached with velcro and could be removed at night for sleeping. I wore this for six months and had the rods removed three years later.

I can still remember how weak I was and how much weight I lost and was determined to bounce back. After the rods were removed and I received a clean bill of health, I started to train with weights. The only lingering affect of the injuries is some restricted movement in the thoracic area and numbness around the scars that will never go away. Also around this time I started running, for no particular reason, and found it to be an enjoyable challenge.

I remember my first 10km road race. I have a photo somewhere. My time was 42:24. My 10K times got progressively better to the point where they were always under 40 minutes. I have done a countless number of road races and relay races since. In 1994, I did seven weeks of military basic training in Chilliwack. In 1996, I was accepted to my police force of choice and did six months more basic training for that. During this training, I my body weight went as low as 137lbs. but still had a maximum bench press of 225lbs.

In 1997, I trained for and completed the Vancouver International Marathon. In 1998, I was part of a bicycle team of police officers that biked 1000 km to raise money for kids with cancer. Since then, I have added biking (road biking) to my extra curricular physical activities. Within the last year I have made some significant gains. My body weight is now at 167lbs. give or take a few pounds, and my maximum bench press is 265lbs. My 10K times have gone back down to when I first started running. I figure that's not too bad since I'm 20 years older and 20 lbs heavier. I plan on continuing doing physical activity and weight training until my health will allow it. If you do not use it, you will eventually lose it.