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Friday July 20, 2018

Shawn Wolfe


Written by Shawn Wolfe

Shawn Wolfe, Natural Bodybuilder

Shawn Wolfe (aka "wolfe4life")

My name is Shawn Wolfe, I'm currently serving in the U.S. Air Force with 18 1/2 years of service. I've always been into sports mainly to stay in shape for the military. When I got assigned to Japan I started focusing more on strength training and less on cardio and aerobic activities. I started noticing gains in my size and was very happy.


One day I was asked had I ever considered bodybuilding, I was told that I had what it takes to do really well in the sport. From there I began doing research, the different exercises, nutrition, contest prep, etc! A year later I entered my first competition where I won the overall title of Mr. Northern Japan and haven't looked back since!


For me Being 100% Natural and competing 100% Natural has always been my belief and something that I am extremely proud of.  It takes a lot more work, dedication, and time but is more gratifying than what others seem to achieve overnight with the help of performance enhancing products.

Shawn Wolfe biceps

Using performance enhancing drugs for sports, in my opinion, is an easy way out of working hard...a quick "HIGH" if you may. Not to mention what long term effects that they may have on your body, those are risks I'm not willing or ever want to take. I'm happy with my passed accomplishments and those I have "YET" to accomplish naturally!


I've competed in different organizations, some drug tested others not, but I have always stood proud and represented all the "NATURAL MONSTERS" out there.  I will continue to be 100% drug free and represent all the Natural competitors and organizations very well!


Contest Info:

 

2009 BODYBUILDING.COM MILITARY BODYBUILDER OF THE YEAR

2008 NPC NATIONAL ALL FORCES OVERALL AND MIDDLEWEIGHT CHAMPION

2008 NPC Southern Classic Mens Open Middleweight Winner

2007 NPC Battle of Biloxi Mens Open Overall and Middleweight Champion

1999 Overall Pacific Grand Prix Champion

1999 Overall All Armed Forces Japan Champion

2 X Middleweight and Overall Mr. Northern Japan

Middleweight and Overall Kadena Bodybuilding Champion

Middleweight and Overall Southern Japan Champion

Training

A normal week would consist of the following:

 

 Monday: Chest

  

·    Flat Bench: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps

·    Incline Dumbbell Press: 3 sets, 12-15 reps

·    Cable Crossovers: 3 sets, 12-15 reps

·    Pushups: 3 sets to failure

  

 Tuesday: Back

 

·    Pullups: 3 sets to failure

·    Barbell Rows: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps

·    Seated Rows: 3 sets, 12-15 reps

·    One-Arm Dumbbell Rows: 3 sets, 12-15 reps

  

 Wednesday: Shoulders

 

·    Dumbbell Shoulder Press: 3 sets, 15 reps

·    Dumbbell Side Raises: 3 sets, 15 reps

·    Rear Delt Raises: 3 sets, 15 reps

·    Smith Machine Shrugs: 3 sets, 12-15 reps

·    Cable Upright Rows: 3 sets, 15 reps

 

  Thursday: Arms

 

·    Dumbbell Curls: 3 sets, 10 reps each arm

·    Barbell Curls: 3 sets, 12-15 reps

·    Cable Curls: 3 sets, 15 reps each arm

·    V-Bar Pushdowns: 3 sets, 12-15 reps

·    Close-Grip Bench: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps

·    Overhead Tricep Extensions: 3 sets, 15-20 reps

  

 Friday: Legs

 

·    Leg Press: 4 sets, 12-15 reps

·    Walking Lunges: 3 sets, 20 yards each

·    Leg Extensions: 3 sets, 20-25 reps

·    Standing Leg Curls: 3 sets, 12-15 reps

·    Lying Leg Curls: 3 sets, 12-15 reps

·    Stiff-Leg Deadlifts: 3 sets, 15-20 reps

·    Seated Calf Raises: 4 sets, 15-20 reps

·    Standing Calf Raises: 4 sets, 15-20 reps

Diet 

 

 Meal 1:

  • Oatmeal

  • 1/4 cup of raisins

  • 8 egg whites


Meal 2:

  • 6 oz of turkey

  • Protein drink


Meal 3:

  • Steak

  • 1/2 cup of veggies

  • 1/2 cup of rice


Meal 4:

  • 1/2 cup of mixed nuts

  • Protein drink


Meal 5:

  • Baked chicken

  • Baked potato


Meal 6:

  • Protein drink

Advice :
 

The one thing that I would share with fellow bodybuilders is that from all my years of training it was never the weights that won me a competition it was the nutrition and conditioning! Meaning that you don't have to be able to lift tons of weight to develop that winning physique.  It's all about nutrition and cardio when it comes down to it.  So leave the egos at the door and let your body speak for you on stage!!

15-20 reps

 


Shawn Wolfe most muscular pose

Shawn Wolfe : This email address is being protected from spambots. You need JavaScript enabled to view it." href="mailto:This email address is being protected from spambots. You need JavaScript enabled to view it."> This email address is being protected from spambots. You need JavaScript enabled to view it.

Top image courtesy Musclemania.com

Comments   

0 #1 Micahel Auer 2011-07-15 16:51
HEY IT IS MICHAEL BEAN FRIEND I AM TRYING TO LOSE ALOT OF WEIGHT I WAS 547LBS I HAVE LOST 100LBS AS OF TODAY DO YOU HAVE ANY MEAL PLAN THAT I COULD MAYBE FOLLOW I HAVE BEEN DOING LA WEIGT LOSS WHERE I EAT LIKE 6 TIMES A DAY BUT I DO NOT LIKE A LOT OF VEGTABLE MAYBE YOU COULD HELP OUT
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