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By: Gary Benkendorf
No Nonsense Newsletter Volume 14 # issue 3
It was some time back in the
early 90’s; I was climbing the corporate ladder, head down, working hard like
most Americans trying to get ahead. Years on the road, hotels and airplane
trips contributed to my weight ballooning into the unhealthy sphere. I began a
simple running and cycling exercise program that I did during my lunch hour or
after work. My weight began to drop. I added some weight training in my garage
with equipment I had collected over the years and fell in love with the effect
of getting back in shape. I eventually joined a gym. But, it was still years
later that I decided I wanted to do something competitive.
Beverly International Supplements:
Super Pak – 1 pak with mid day meal
Glutamine Select – 1 scoop with water before cardio; 1 scoop with water after training
Mass Aminos – 4 with meals (off-season)
Density – 3 with meals (pre-contest)
Muscle Provider Chocolate – 1 scoop in morning oatmeal. 2 scoops with water after training
Good nutritional choices are important year round. I maintain 5 small sensible meals during off season. I start preparing for a contest 10 weeks out with the following meal plan:
Meal 1
6 egg whites and 1 whole egg
½ cup oatmeal with 1 scoop of Beverly Muscle Provider
½ cup berries (strawberries/blueberries)
Meal 2
1 medium yam
6 oz chicken breast (roasted/grilled)
Meal 3
3 cups salad
6 oz chicken breast
½ bag steamed vegetables (12 oz frozen)
Olive oil and balsamic vinegar
Post Training
2 scoops Chocolate Muscle Provider with water
Meal 4
3 cups salad
2 cans of tuna or salmon (lowest sodium available)
½ bag steamed vegetables (use up ½ remaining bag)
Olive oil and balsamic vinegar
Meal 5
6 egg whites and 1 whole egg
½ cup oatmeal
½ cup berries
My weight training schedule consists of split days; 2 on, *1 off with 30 minutes of low intensity cardio, 3 days a week. Abs and calves are worked every other day. I change my routine approximately every 6 weeks, but keep the body parts on the same days noted herein. Off days consist of cardio/abs/calves.
Monday – chest/bi’s/ abs/calves/cardio
Tuesday – legs/cardio
*Wednesday – abs/calves/cardio
Thursday – shoulders/traps/triceps/cardio
Friday – back/rear delts/abs/calves/cardio
*Saturday – abs/calves/cardio (light leg workout/traps)
Sunday – off
Workouts: On just about every exercise I start light and add weight each set.
MONDAY
Chest (recovery 60-120 seconds)
Flat Bench -- superset -- Pushups (*w/u = warm up)
2 warm-up sets of 12, then 3 sets 10-8-6 each
Hammer Incline -- superset -- Pec Dec
5 sets of 12 each
Biceps (recovery 60-90 seconds)
Standing (Cambered) Curl Bar
4 sets of 15
Dumbbell Concentration Curl (single arm) inside thigh
3 sets of 10
Cable Preacher Curl w/Cambered Curl Bar
3 sets of 10-12
TUESDAY
Legs (recovery 90-120 seconds)
Leg Extensions -- superset -- Leg Press
4 sets of 12 reps each
Hack Squat -- Straight Leg Deadlift -- Lying Leg Curl
4 sets of 12 reps each
Squat -- superset -- Hyperextension
5 sets of 12 reps each
THURSDAY
Shoulders/Traps/Triceps (recovery 60-90 seconds)
Smith Shoulder Press -- superset -- Front Raise
One warm-up, then 3 sets 12 reps each
Dumbbell Laterals -- superset -- Upright Row
3 sets of 12 reps each
Shrugs -- superset -- Seated Dumbbell Shrug
3 sets of 15 reps each
FRIDAY
Back/Rear Delts (recovery 90-120 seconds)
Pull Ups -- superset -- T-bar Row --or-- Dead Lifts (every other week)
3 sets of 10-12 reps each exercise
Dumbbell Pullover -- superset -- One Arm Dumbbell Row
3 sets of 10-12 reps each exercise
Seated Rear Laterals -- superset -- Incline (face down) Raise
2 sets of 10-15 reps each
Pec Dec Standing Facing Reverse (chest against back pad)
3 sets of 12 reps
MONDAY - WEDNESDAY – FRIDAY -
Calves/Abs/Cardio (recovery 60-90 seconds)
Calves – Giant Sets
Leg Press -- Standing Calf Raise -- Seated Calf Raise -- Standing Body Weight
3 x 30 3 x15 3x10-12 3x50
Abs
3 exercises -- 4 x 20-30 reps each
Cardio
*Off Season 20 minutes easy
*Pre-contest 30 minutes higher intensity (stair master/treadmill walks)
*Posing 4 weeks pre-contest; daily 10-15 minutes mandatory poses and 60 second routine. Always think about posing from the feet up.
Ø Drinking water is noted in a journal next to my filtered water dispenser on my kitchen counter. I try to maintain a daily regimen of 10-12, 8 oz glasses every day, contest or no contest.
Ø Contest cheat food if absolutely needed – 4 oz sugar free jell-o cup(s), assorted flavors.
Ø Competition presentation tanning – I prefer air brush tanning in “competition” shade. I get this done 2 days before the show and it cures to a dark deep shade that is very durable.
For me age is no longer a factor – it all comes down to discipline, training, and nutrition practiced on a consistent basis.
Gary Benkendorf at a Glance
Age: 54
Occupation: Certified Personal Trainer
Current Residence: N Richland Hills, TX
Height: 5’11”
Off-Season Weight: 205 pounds
Competition Weight: 190
Gym: Womack’s, The Body Firm
Favorite Contest Cheat Foods: Sugar-free Jello - 4 oz cups
Favorite Meal: Chinese Food, Tex Mex, Blueberry Pancakes
Favorite iPod Bands: Saliva, Velvet Revolver, Tool, Disturbed, Creed, Linkin Park and many more
Favorite Quote: “Believe it, achieve it. If it’s to be, it’s up to me.”
Contest Accomplishments:
2009 NPC Texas Shredder Classic, Austin, TX – 1st Place - Masters 50-59
2008 NPC Texas Shredder Classic, Austin, TX – 2nd Place – Masters 50-59
Ø 2008 NGA Southern States Pro/Am Classic – Overall Champion 1st Place Masters Division 50-59 – Won Pro Card Open and Overall Masters
Ø 1st Place Novice Heavy Weight Division and Novice Overall
Ø 1st Place Open Division – All Divisions and Weight Classes
2008 NGA Pro Show, Houston, TX – 6th Place (1st Pro Show)