Friday, September 14, 2012

To be Phil Heath

Phil Jerrod Heath, who bangs Mr.Olympia medal of 2011 and 2012, and still more medals to be listed in his records! An American IFBB professional bodybuilder, made his school days by being a guard in basketball team. Along with basketball, trained his body and won his first big title NPC (National Physique Committee, heavy weight and overall competition) in 2005, followed by IFBB events(1st) in 2006, Arnold classic (5th) in 2007 etc. In 2008, Mr.Olympia competition, won third place and expected to be first in Mr.Olympia 2009 but due to stomach virus took him to 5th place and after through hard work, being a tough competitor to Jay Cutler in 2010, became Mr.Olympia 2011 and 2012. 


Phillip Jerrod heath 
Born - 18-10-1979
Height - 5'9'
Weight - 275 pounds
Arms - 22'5'
Legs: 30'
Calves: 20'4'
Neck: 18.5'
Waist: 29'
Chest: 54'

His Achievements, 



  • 2003 Northern Colorado State, Novice, Light-Heavyweight 1st and overall
  • 2003 NPC Colorado State, Light-Heavyweight, 1st
  • 2004 NPC Colorado State, Heavyweight, 1st and Overall
  • 2005 NPC Junior Nationals, HeavyWeight, 1st and Overall
  • 2005 NPC USA Championships, HeavyWeight, 1st and Overall
  • 2006 Colorado Pro Championships, 1st
  • 2006 New York Pro Championship, 1st
  • 2006 BBC Classic, 1st
  • 2007 Arnold Classic, 5th
  • 2008 IFBB Iron Man, 1st
  • 2008 Arnold Classic, 2nd
  • 2008 Mr Olympia, 3rd
  • 2009 Mr Olympia, 5th
  • 2010 Arnold Classic, 2nd
  • 2010 Mr Olympia, 2nd
  • 2011 Mr Olympia, 1st
  • 2011 Sheru Classic, 1st
  • 2012 Mr Olympia, 1st
  • 2012 Sheru Classic, 1st

To Follow his workout routines, 


Off-Season Workouts

Workouts 

Quads, Hamstrings and Calves
  • Extensions 4 sets 8-12 reps
  • Front Squats 4 sets 6-8 reps
  • Leg Presses 3 sets 6-8 reps
  • Hack Squats 7 sets 5-7 reps

Hamstrings (6 pm)

  • Stiff-Leg Deadlifts 4 sets 6-8 reps
  • Lying Leg Curls 4 sets 6-8 reps
  • Seated Leg Curls [Dagger] 7 sets 5-7 reps

Calves

  • Standing Calf Raises 4 sets 15-20 reps
  • Leg Press Calf Raises 4 sets 15-20 reps
  • Seated Calf Raises 7 sets 12-15 reps

Chest and Triceps

  • Dumbell Incline Presses 4 sets 6-8 reps
  • Dumbell Incline Flyes 4 sets 6-8 reps
  • Hammer Strength Bench Presses 3 sets 6-8 reps
  • Pec Decks 7 sets 6-8 reps

Triceps

  • Pushdowns with Rope Attachment 3 sets 12 reps
  • Dips 3 sets 12 reps
  • Close-Grip Bench Presses 3 sets 6-8 reps
  • Lying Triceps Extensions 7 sets 6-8 reps

Back and Biceps

  • Wide-Grip Pull-Ups 3 sets 10 reps
  • Power-Grip Chin-Ups 3 sets 10 reps
  • T-Bar Rows 4 sets 6-8 reps
  • Bent-Over Rows (Underhand Grip) 4 sets 6-8 reps
  • One-Arm Dumbell Rows 3 sets 6-8 reps
  • Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps

Biceps

  • Standing EZ-Bar Curls 3 sets 6-8 reps
  • Hammer Curls 3 sets 6-8 reps
  • Concentration Curls 3 sets 6-8 reps
  • Dumbell Preacher Curls 7 sets 5-7 reps

Shoulders and Traps

  • Dumbell Military Presses 4 sets 6-8 reps
  • Dumbell Front Raises 4 sets 6-8 reps
  • Upright Rows 4 sets 6-8 reps
  • Dumbell Lateral Raises 7 sets 6-8 reps

Traps

  • Dumbell Shrugs 3-4 sets 6-8 reps
  • Barbell Shrugs 3-4 sets 6-8 reps

Rear Delts

  • Bent-Over Dumbell Raises 4 sets 6-8 reps
  • Reverse Pec Decks 7 sets 6-8 reps


Pre-Contest Workouts 

Workouts
Quads, Hamstrings and Calves
  • Extensions 4 sets 8-12 reps
  • Front Squats 4 sets 10-12 reps
  • Leg Presses 3 sets 10-12 reps
  • Hack Squats 7 sets 5-7 reps

Hamstrings (6 pm)
  • Stiff-Leg Deadlifts 4 sets 10-12 reps
  • Lying Leg Curls 4 sets 10-12 reps
  • Seated Leg Curls [Dagger] 7 sets 5-7 reps

Calves
  • Standing Calf Raises 4 sets 15-20 reps
  • Leg Press Calf Raises 4 sets 15-20 reps
  • Seated Calf Raises 7 sets 12-15 reps

Chest and Triceps
  • Dumbell Incline Presses 4 sets 10-12 reps
  • Dumbell Incline Flyes 4 sets 10-12 reps
  • Hammer Strength Bench Presses 3 sets 10-12 reps
  • Pec Decks 7 sets 10-12 reps

Triceps
  • Pushdowns with Rope Attachment 3 sets 12 reps
  • Dips 3 sets 12 reps
  • Close-Grip Bench Presses 3 sets 10-12 reps
  • Lying Triceps Extensions 7 sets 10-12 reps

Back and Biceps
  • Wide-Grip Pull-Ups 3 sets 10 reps
  • Power-Grip Chin-Ups 3 sets 10 reps
  • T-Bar Rows 4 sets 10-12 reps
  • Bent-Over Rows (Underhand Grip) 4 sets 10-12 reps
  • One-Arm Dumbell Rows 3 sets 10-12 reps
  • Straight-Arm Pull Downs with Rope Attachment 7 sets 12 reps

Biceps
  • Standing EZ-Bar Curls 3 sets 10-12 reps
  • Hammer Curls 3 sets 10-12 reps
  • Concentration Curls 3 sets 10-12 reps
  • Hammer Strength Preacher Curls 7 sets 5-7 reps

Shoulders and Traps
  • Smith Machine Military Presses 4 sets 10-12 reps
  • Dumbell Front Raises 4 sets 10-12 reps
  • Upright Rows 4 sets 10-12 reps
  • Dumbell Lateral Raises 7 sets 10-12 reps

Traps

  •  Dumbell Shrugs 3-4 sets 10-12 reps
  •  Barbell Shrugs 3-4 sets 10-12 reps

Rear Delts

  • Bent-Over Dumbell Raises 4 sets 6-8 reps
  • Reverse Pec Decks 7 sets 6-8 reps


Diet Plans

Meal 1


  • 12 oz. chicken
  • 1 cup of egg whites
  • 1 cup of cream of rice
  • Anabolic VITAKIC™ 1 serving



Meal 2
  • 12 oz. 94% ground beef
  • 2 cups of white rice



Meal 3
  • 12 oz. beef tenderloin
  • 8 oz. whole wheat pasta


Pre-Workout supplements


  • naNO Vapor Hardcore Pro Series
  • naNOX9 Hardcore 1 serving
Post-Workout supplements 


  • Cell-Tech Hardcore Pro Series
  • Nitro Isolate 65 Pro Series
Meal 4


  • 6-8 oz. beef tenderloin
  • 10 oz. white potato
Meal 5


  • 12 oz. chicken
  • 1 cup of spinach
Meal 6


  • 12 oz. of 94% ground beef
  • 1 cup of broccoli
Meal 7


  • 2 tbsp. of almond butter
  • Nitro Isolate 65 Pro Series


His Workout Videos,


For chest, 



For Arms, 


                       


For Shoulders, 




For Back,


For leg, 


                                      


Phil heath famous quotes, 

Being Negative and Lazy is a disease that leads to pain, hardship, depression, poor health and failure. Be pro active, and give a damn to achieve success!
When you pick up your first magazine you definitely hope you can be like the guy on the magazine. That's usually why you start lifting

There's no way in hell I could have achieved what I have without being a good student and listening to the wisdom of others

When I played basketball, I spent hours On the court practicing. When i became a body-builder, I was in the gym all the time. Like most beginners, I didn't really know what I was doing, but the more I did it, the more I loved it. I guess you could say I was a gym rat. Seeing my body change made me come back for more.

The money will go but the trophies will always be there.

Get over it people, I worked my ass off.

Personally, I like one hand preacher curls with dumbbells. You don't have to do 100 pound dumbbells to get a burn. Heck I can do 35- 45 dumbbells and get something out of it. It's also great for guys that travel. It's the one piece of equipment that most hotels always have.

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