performance, endurance, and muscle: the art of bodybuilding
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Performance, Endurance, and Muscle: The art of Bodybuilding. Zach Christie 1985 Senior SEMINAR. Have you?. What’s so great?. ?. MOVIE. Juiced. Natural. Acne- covered back. Liver Damage vs. Healthy Liver. Deepening of voice . Male-like features. The Difference?. Natural - PowerPoint PPT PresentationTRANSCRIPT
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ZACH CHRISTIE1985 SENIOR SEMINAR
Performance, Endurance, and Muscle: The art of
Bodybuilding
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Have you?
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What’s so great?
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Natural Juiced
Acne- covered back
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Liver Damage vs. Healthy Liver
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Male-like features
Deepening of voice
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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
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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
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‘Doctors have the answers’
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Medical Uses
Historical: Bone Marrow Stimulation Growth Stimulation Child’s appetite
Present: Induction Male Puberty Preservation of muscle mass Chronic diseases
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Teenage steroid Abuse
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Poll of High School
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U.S Adult Percentage of Testosterone weekly
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“If you give animals steroids, they are tremendously moreaggressive”
-Rich Melloni
Anger I see?
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Can you help?
DietStrength Training
Vitamins Portioning
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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 :
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Before After
3 month Fitness Plan
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Works Cited
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