Friday, June 27, 2014



I chose bodybuilding: the sport of Gods
Name: L. Varun Boodhun

Age: 22

Weight: 82 kg

Height: 1m 66 cm

Gym: Sandokan Barbell Club

Years in bodybuilding: 2

Achievements: gain of 22 kg in 2 years

Occupation: Final year LLB (Honours) student at Middlesex University. 
                         Former student of St. Esprit College

Goals: to compete in Mr. Quatre Bornes and open a Strongman Camp

Favourite bodybuilders (Local and International): Denis Ayen, Franco Columbu
My favourite bodybuilders are Denis Ayen (Mauritius) and Franco Columbu (USA via Italy). 
Typical daily diet: 
06:30: Whey protein 
07:00: muesli
10:00: Bread and any protein source (meat, chicken, fish) and greens for the fibers 
13:00: Same meal as 10.00
14.00: Whey Protein
16.00: Any food with high carbs
16:30: one shot of black coffee (gym from 17.00 to 19.00)
19:15: Post Workout Shake: 33 g oatmeal powder, 400 ml milk, 50 g whey protein, 1 banana, 1 spoon peanut butter all blended together
20.00 Dinner: Pulses or beans, salad and any source of protein
23.00: milk then sleep

Favourite supplements: I don't go for fancy brands, so any whey protein with the sufficient nutritional basics is good for me. And I do supplement with creatine monohydrate every now and then.


Monday: Chest& Triceps
Gironda Dips 4 sets of 10
Inclined DB Press 4 sets of 6
Decline DB Press 4 sets of 6
Peck Decks: 3 sets of 15
Cross Overs: 3 sets of 15
DB Pull over: 4 sets till failure
Triceps Pushdown: 3 sets of 10
Skull Crushers: 4 sets of 6 (heavy)
Close Grip Bench Press: 4 sets of 6 (heavy)
Bench Dips: 3 sets to failure
My triceps were built with pushdowns, skull crushers,
close grip bench presses and bench dips
Tuesday: Back& Biceps
Weighted Pull Ups: 3 sets of 8
T-Bar Rowing: 4 sets of 6
Lats Pull down: 3 sets 12-15 reps
Seated Rows: 3 sets of 12-15 reps
One Arm DB Rows: 4 sets of 6
Deadlifts: 6 sets of 6
Shrugging: 4 sets of 6
Barbell Curl: 4 sets of 6
Scott Curl: 4 sets of 6
Inclined DB Curl: 3 sets of 8
Hammer Curl: 3 sets of 8
Back is hit hard with a mix of heavy (6-8 reps) and light (12-15 reps) sets.
I do a second workout for the back later in the week using compounds only.

Wednesday: Legs
Half Squat: 6 sets of 6 (heavy)
Front Squat: 4 sets of 6
Sissy Squat: 4 sets of 10
Horizontal Leg Press: 6 sets of 8-10
Good morning: 4 sets of 12 (Light weight to avoid over working the lower back)
Lying Leg Curls: 4 sets of 6 (heavy)
Barbell Curls, Scott Curls, Hammer Curls and Incline curls
helped me carve solid biceps 
Thursday: Shoulders
Military Press: 4 sets of 6
Alternate DB Shoulder Press: 4 sets of 6
Bent Over Lateral Raise: 5 sets of 10
Upright Row: 3 sets of 10
Lateral Raise: 4 sets of 6
Front Raise (using weight plates): 4 sets of 8
DB Shrugging: 3 sets to failure

Friday: Compound lifts for Chest and Back
Bench Press: 6 sets of 6
Bent Over Rows: 6 sets of 6
Deadlifts: 6 sets of 6
Barbell Pullover: 6 sets of 6

Saturday: some legs training
Full Squat: 6 sets of 6
Angled Leg Press: 6 sets of 6
Standing Leg Curl: 4 sets to failure

Keeping it old school at the Sandokan Barbell Club with vertical leg presses
Variety is the key
I am experimenting with changing my intensity techniques every two weeks, and this week I tried rest pause. So for all exercises, I lifted roughly around 85% of my 1 rm and lifted the weight in a two way stage; like for instance if I had to perform 6 reps, I performed 4 reps, paused for 10 seconds and then performed an additional 2 reps. 

I train forearms and calves everyday
You will notice that I did not include forearms, calves and abs in any workout. This is because I do forearms and calves every day. Why forearms and calves every day? Because I believe that these are the two muscle groups in our body which goes through maximum tension throughout our daily activities. And for me, training them on a specific day do not hit them that hard. I have quite good forearms so I don't go insane with them, just wrist curls (palms up and down) and reverse wrist curl (but I do only one of those exercises a day). As for the calves, they are my weakest body part. But my recent approach is working miracles to them. I train them everyday to the point I feel them begging for mercy! They are always sore and they are getting bigger. I don't do the same calves workout for two consecutive days. I change the workout each day and change the intensity technique; for  example, on Monday I started with seated calf raise with 5 drop sets to failure, followed by Donkey Calf Raise with 5 drop sets to failure. On Tuesday I started with Leg Press Calf raise 4 sets of pyramiding, begining with 15 reps and ending at 6, followed by standing calf raise with the same pyramid approach. Finally concerning calves, which will look absolutely funny to a lot, but I don't give a crap since it is working wonders, I train calves shoe-less and throughout my calves workout, I walk on tippy toes (when looking for weights etc), and I am always stretching them (between each sets). When you feel your calves begging for mercy, fry them for a few more reps ;)
I train forearms every workout. It works for me
As for abs, I train them on Mondays and Friday and keep it simple: Hanging Leg Raise, Lying Leg Raise, Sit ups and crunches. Then look up for a gym where there is a trainer. Having a trainer monitoring you from the beginning is extremely important, I did not have that luck, and for 4 months I was being a fool in my first gym.

My warm up consists of an 8 mins dynamic workout and 5 mins of twist using a stick.
How I used to look prior to lifting

My Advice to beginners

Congrats for choosing the sport of Gods
My advice as to a beginner. First of all congratulations my friend, you have chosen the sport of Gods. As for training, you should never be greedy but don't be a sheep as well. What I mean to say is don't let others establish your limits, find them and always keep pushing till the limits, but don't be greedy and exaggerate. I believe the Joe Weider program for beginner is a good one, just one change that may turn out to be useful is to substitute the Bench Press with Gironda Dips, I personally think the Gironda dips is a better chest building exercise. Don't be afraid to lift weight, but don't lift weights that will hurt you, like I said earlier, establish your own limits. Don't feel depressed if your progress is slow or that your friend is progressing faster than you. It doesn't matter how fast others are progressing, what matters is that you are progressing, even if it is a slight progression, if it is present then you should not worry. But before starting to lift, I think you should first of all do a complete medical checkup of your body. Record your weight and body fat. Establish where you are and what you want to become; either lose weight or gain weight.

Nutrition and supplementation: I know it will seem like supplement makes the bodybuilder (been there done that) but that is sooooo untrue! Supplements are important yes, but choose them wisely, and never rank supplement above nutrition! Establish a good meal plan first and then you may consider supplementing with a whey protein. But again, I won't advise you to go for labels and publicities, these are marketing scams.
As for motivation, you need to start loving what you are doing. Once you fall in love with lifting, then there is no coming back. Once a lifter, always a lifter. Last but not least, actually the most helpful advice is to regularly check bodybuilding Mauritius, it is updated regularly with excellent tips and instructions. 
Don't let others establish your limits, find them and always keep pushing till the limits
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