ZACH CHRISTIE1985 SENIOR SEMINAR
Performance, Endurance, and Muscle: The art of
Bodybuilding
Have you?
What’s so great?
Natural Juiced
Acne- covered back
Liver Damage vs. Healthy Liver
Male-like features
Deepening of voice
The Difference?
Natural - without the use of illegal substances
Performance-enhancing drugs Anabolic Steroids Human Growth Hormones
Drug Testing I.N.B.A. (International Natural Bodybuilding Association)
Follows I.O.C. (International Olympics Committee) Urinalysis
Other products used Legal Supplements Whey Protein Anabolic Metabolite
Continued….
Juiced With the use of steroids
Performance-Enhancing Drugs Anabolic Steroids Human Growth Hormones
Cutting “lose fat” 12-14 weeks Increasing Cardio and Reducing Calorie Intake’
Bulking “gain weight” Strength training (weights) Increasing Calorie Intake
3500 1500-1100 daily
‘Doctors have the answers’
Medical Uses
Historical: Bone Marrow Stimulation Growth Stimulation Child’s appetite
Present: Induction Male Puberty Preservation of muscle mass Chronic diseases
Teenage steroid Abuse
Poll of High School
U.S Adult Percentage of Testosterone weekly
“If you give animals steroids, they are tremendously moreaggressive”
-Rich Melloni
Anger I see?
Can you help?
DietStrength Training
Vitamins Portioning
Monday - Legs
Tuesday- Back
Wednesday-Cardio/Abs
Thursday- Shoulders
Friday- Biceps
Saturday- Chest
Sunday- OFF
Sqauts- 3× 20
Barbell Lunges- 3× 15
Leg Press- 1× 10, 2× 10, 3×10
Superset*Hax Squats- 3× 15 w/ Curlbar Lunges- 10 long/high steps
Bent over rows- 3× 15
Close-grip row w/ 200 lbs- 3× 10
T-bar rows- 1× 15 (45), 1× 15 (90), 1× 12 (135), 2× 10 (180)
Superset*Seated Kickback fly's- 3× 10Seated High Row- 3× 10
Cable rows- 5× 5 second holds, 5× 3 second holds, 5× 2 second holds
30 minutes stair climber
Ab machine Crunches- 5× 65lbs
Hanging leg crunches- 3× 20 (5lbs)
Abs ball crunches- 4× 30
Reverse crunch- 4× 15
Plank- 2× 2 min. holds
30 minutes elliptical
Behind the neck presses- 3× 15 (300lbs)
Seated Dumbbell Presses- 3× 20 (55lbs)
Superset*Side dumbbell laterals- 3× 15 (30 lbs)Rear dumbbell fly's- 3× 15 (30 lbs)
Rear cable laterals- 3× 10
Standing Barbell Curl- 3× 20
Cable Curl- 3× 15
Outside Bicep Dumbbell Curl- 3× 20
Curlbar Bicep Curls- 4× 20
Preacher Curls- 4× 15(100lbs)
Incline Chest press- 1× 15 (90lbs), 1× 15 (180lbs), 1× 12 (250lbs), 1× 5 (300lbs)
Incline Dumbbell Fly’s- 3× 20 (75lbs)
Decline Dumbbell Press- 4× 12 (100lbs)
Cable Crossovers- 5× 20 (80 lbs)
OFF!
Project :
Before After
3 month Fitness Plan
Works Cited
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