Performance, Endurance, and Muscle: The art of Bodybuilding

ZACH CHRISTIE1985 SENIOR SEMINAR

Performance, Endurance, and Muscle: The art of

Bodybuilding

Have you?

What’s so great?

MOVIE

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

MOVIE

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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