VITAL STATS Name: Chris Lawrence E-mail: clawrence@erie.pa.us Age: 42 Where: Erie, Pennsylvania Height: 5'10" Weight: 170 Lbs Years Bodybuilding: 3 Favorite Bodypart: Back Favorite Exercise: Bent Over Barbell Row Favorite Supplements: AST Muscle XGF, L-Arginine

How Did You Get Started?

I have been a recreational lifter for most of my life. I never could seem to get past this point. I tried many mass diets and cut diets only to be unsatisfied with the final outcome.

I figured I just didn't have the genetics it takes to be a bodybuilder. Approximately three years ago when I hit my "second twenties" I began to take a closer look at bodybuilding and what it takes.

I found the mistakes I had been making and started to apply the added knowledge in the right way to bodybuild. I learned bodybuilding was much more than just working out and eating. It was the balance of protein/carbs/fat that really helped me make gains.

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Chris Lawrence.

What Workout Plan Worked Best For You?

Monday: Chest, Biceps & Abs
• Incline Barbell Press: 2 x 4-8
• Flat Dumbbell Press: 2 x 4-8
• Decline Dumbbell Press: 2 x 4-8
• Barbell Curls: 2 x 4-8
• Hammer Curls: 2 x 4-8
• Crunches: 100 reps

Click Here For A Printable Log Of Monday: Chest, Biceps & Abs.

Tuesday: Legs

• Squats: 2 x 4-8
• Hack Squats: 2 x 4-8
• Lunges: 2 x 4-8
• Stiff-Leg Deadlift: 2 x 4-8
• Leg Curls: 2 x 4-8
• Calf Raises: 2 x 4-8
• Seated Calf Raises: 2 x 4-8

Click Here For A Printable Log Of Tuesday: Legs.

Wednesday: Cardio

• Recumbent Bike: 16 Minutes HIT

Thursday: Shoulders, Triceps & Abs

• Dumbbell Shoulder Press: 2 x 4-8
• Lateral Raises: 2 x 4-8
• Rear Delt Raises: 2 x 4-8
• Pushdowns: 2 x 4-8
• Skull Crushers: 2 x 4-8
• One Arm Dumbbell Extensions: 2 x 4-8
• Cable Crunches: 2 x 4-8
• Hanging Leg Raises: 2 x 4-8

Click Here For A Printable Log Of Thursday: Shoulders, Triceps & Abs.

Friday: Cardio

• Recumbent Bike: 16 Minutes HIT

Saturday: Back

• Pullups: 50 reps
• Lat Pulldowns: 2 x 4-8
• Barbell Rows: 2 x 4-8
• One Arm Rows: 2 x 4-8
• Seated Cable Rows: 2 x 4-8
• Back Extensions: 2 x 4-8
• Barbell Shrugs: 2 x 4-8

Click Here For A Printable Log Of Saturday: Back.

Sunday: Rest

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Chris Lawrence.

What Nutrition Plan Has Worked Best For You?

2- 2 1/2 gallons of water and salt with each meal (or at least most of them).

Meal 1:

• 1/2 cup oatmeal
• 1 scoop protein powder

Meal 2:

• Protein shake

Meal 3:

• 6 oz chicken or tuna
• Vegetables
• CLA

Meal 4:

• Protein shake
• Creatine

Meal 5: Pre Training

• Protein shake
• Creatine

Meal 6: Post Training

• Protein shake
• Creatine

Meal 7:

• 1/2 cup white rice
• 4 oz grilled chicken

Meal 8:

• Protein shake

Meal 9:

• 1/2 cup white rice
• 4 oz grilled chicken
• Protein shake
• Creatine

What Supplements Have Given You The Greatest Gains?

• Sesamin
• L-Arginine
• Muscle XGF
• Multivitamin
• Creatine Monohydrate

Click Image To Enlarge.
Chris Lawrence.

Why Do You Love Bodybuilding?

I'm sure exactly why I love bodybuilding, or for what reason. I did a lot of soul searching to make sure I was doing it for the right reasons, at least reasons I call right or acceptable.

I didn't want to do it for vanity but I do like the way the figure looks with minimal fat and muscularity. I have learned to understand what bodybuilding entails. It goes far beyond simple training and eating.

It has its unique calculations and timing. Understanding my body and how it responds to weight loads, nutrition and many other influences is probably why I built an actual love for the sport.

What Are Your Future Bodybuilding Plans?

After winning a novice overall championship and 1st middle weight along with a second place masters, I now have what is so often called "the bug". I love It! I want to do it all the time! I want to live as a bodybuilder.

I don't want to be a part timer. I am looking to achieve a masters class pro card starting with the NGA. I would like to then continue to see what an individual at my age can accomplish.

I once was told a few years ago "you're 40 years old now. Your body is finished growing muscle". I want to defy the belief that our bodies quit growing at some mystical age. I am a bodybuilder, with knowledge comes growth.

Click Image To Enlarge.
Chris Lawrence.

What One Tip Would You Give Other Bodybuilders?

It is never too late to begin the sport of bodybuilding. Study, ask questions, and learn. Be humble and listen to sound advice.

Who Are Your Favorite Bodybuilders?

• Bob Paris
• Frank Zane
• Arnold Schwarzenegger

BodySpace Account:

stayfit2008

More Bodybuilder Profiles:

:: Current Over 40 Bodybuilder Of The Week.
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:: Fitness Competitor Of The Week.