Richard is a 32 year old retail manager and a writer for England's MuscleMob magazine.  Although Richard has weight trained for approximately 16 years, he admits that for the past four years, his training has become more seriously.
 

Fitness Goals: 

1.  "I would like to see improved strength in my lower back and wrists. 
2.  I would like to see a general increase in muscle size and tone.
3.  I would like to have a smaller waist and form the archititle v shape trunk. 
 

Nutrition:

 "I eat breakfast of cereal whatever is available with a cup of decaf coffee.  Lunch: I take sandwiches various filings, Dinner:  two red meats, two white meats, two fish and 1 veggie meal per week.  I occasionally have a chocolate bar in the evening if I'm feeling naughty."
 

Supplementation: 

Protein 90+ Nutrisport , olive oil,  ginseng, kelp, folacin, liver tablets, multi-vitamin & mineral, amino fuel, zinc, B complex, fibre tablet, Brewers Yeast, vitamin C, Ripped Fuel, creatine loading drink  Twin Lab-Rocket Fuel.
 

Hobbies and Special Interests:

 "I am a writer for a muscle magazine called MuscleMob.  I write about two or three articles each month on various subjects.  I am also a member of the Oscar Heidenstam Foundation which is a charity that helps athletes who have fallen on hard times. I am currently putting together a website for the OHF"
 

Reason for Participating in the Study:

 "I am very interested to see, what results if any come from this Case Study."
 

Weightlifting:

Monday-Wednesday-Friday I workout in the gym.  Monday is Arms and Chest, Wednesday is legs and lower back.  Friday is back and arms mainly triceps. Tuesday-Thursday-Saturday, I workout in me home gym.  These days I train my grip various different techniques and tools not usually found in the gym. 

Exercise

  # of Sets

Dumbbell Bench Press

Decline Dumbbell Press

Barbell Bench Press

Bell Ringers

Pullovers

Tricep Superset

Flies

Concentration Curls

Seated Curls

Squats

Front Squat

Hack Squats

Calf

Deadlifts

Partial Deadlift

Hyperextensions

Front/Rear Lats

Seated Rowing Various Handles

Weaver Stick

Rolling Thunder

Captins

Think Block

Hub Grip

Heavy Hammer

Health and Fitness Background by Richard Vizor: 

Hi my name is Richard, I am 32 years old, and I am 6ft 4ins tall, and weigh apprx 110 kg. I am married to Amanda, and we have a son called Nicholas who is just turning 1yrs young. We live in Northamptonshire UK, in a small tranquil village. I promote film merchandise through retail outlets based in the UK but also throughout the world, Amanda is a teacher/mother, and Nicky; well he is just preparing for His first Mr Universe competition in 2020.

I workout at a local gym Mondays, Wednesdays, and Fridays and my routine is as follows Mondays, Biceps and Triceps, Wednesday, Chest, Shoulders, and Upper Back; and Fridays, Legs and Lower Back. I also do cardio 3 times a week usually before my routine, if the machines are free; and normally 20mins of rowing or running. On Tuesdays, Thursdays, and Saturdays I work out at my home gym and on these days I do various grip and strength exercises. These are usually preceded by ab work.

I grew up in the West Country in a small town called Malmesbury, (population 2000apprx) there was not a lot to do there outside of school hours, and so kids would fall into two categories. 1. Those who hung around on the streets, and 2. Those involved in after school sport. Fortunately for me I fell into group 2. I was a member of the archery club, the fencing club, the athletics club, the gymnastics club, and the swimming club. I also played rugby for the school and the county. I was considered to be a really good flanker, (yes I did say flanker this isn’t a typo error) and some people had high hopes that I would continue on to become a semi professional.

Then disaster struck, at the age of fifteen or there about, I was tackled badly and my knee bent backwards and snapped. The outcome was, the doctors gave me a 50% chance of walking again after the operation, which saw me have a plastic end, fitted to my patella bone. Any chances of playing rugby again flew out of the window, however I was determined to walk again, and every opportunity I had I was in the hospital gym working out, primarily on my legs, with the aid of a very good physio. Sure enough within 9 months I was walking again, although every now and then my knee pops out of place and then I have to massage it back so that I can bend my leg.

After coming home from the hospital, I found myself drawn more and more into weight lifting. My father made me a set of weights out of scaffolding poles and cement blocks, but as I got older and my desires turned towards females rather than Iron and I found myself less and less getting into the gym.

I meet Amanda, in London at a meeting of a group of friends, she was 22 and I was 24, she was studying Mechanical Engineering at Cambridge and I was working for a Universal Studio’s company. We struck it off straight away. She was particularly sporty and played Blues Women’s Football for Cambridge as well as rowing in the college 1st boat. She persuaded me to go with her to the University Gym called fenners and help instruct her and her friends on working out. Soon I became the official coach for the ladies first boat, which again got me back into the gym.

We were married in 95 and moved back to my hometown, I still commuted to London, but Amanda encouraged me to take my workouts more seriously, and asked whether I had thought of becoming a fitness instructor. So in my spare time and via a correspondence course I gained a diploma in Sports Therapy and Fitness Instruction.
We were soon to move to Northamptonshire, and for a while I considered a career change, but yet nothing has come of it. I had just started taking a subscription to a Muscle Magazine called Muscle Mob. I liked the mag because it had interesting articles about old timers by old timers, and about strength and grip related sports. I remember seeing an article about a man who pulled a huge chain backwards and forwards to improve his grip, I thought to myself that I could do that; anyway I had always fancied becoming Worlds Strongest Man. And through that article my grip fantasy was inspired. I also started going to the Oscar Heidenstam Annual Memorial Dinner and Hall of Fame Awards, where I was able to fulfil my other passion of meeting up with all the old time bodybuilders, like Reeves, Grimek, Pearl, Park and Schwarzenegger.

Now I am a regular column writer in Muscle Mob, I hope one day to become a board member of the Oscar Heidenstam Foundation, I am also about to start writing for Health & Strength Magazine, and I hope one day to be invited to write for more main stream magazines like Muscle Mag International. Steve Gardener and myself (the ed of Muscle Mob) are involved in a new project to start a Physical Culture Museum in the UK.

My wish for this case study is that I can become slimmer and more defined, yet grow stronger and be more powerful.
For the future I wish that I could donate my whole life to all the aspects of Physical Culture and to the education of the next generations in all things that are good about the sport of bodybuilding, Health and Fitness.
I hope for anyone reading this that you are inspired, maybe not by what I am writing but by what this case study is trying to achieve, and that you will grasp every opportunity as it arises to make our world a healthier place.
“You do want that to happen, don’t you.”?

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