Bodybuilder Dennis Wolfe’s Workout

Dennis Wolfe’s Pre-Contest Diet & Cardio Schedule

    8:00am – 60 min on Treadmill
    8:30am – 1 cup Oatmeal cooked, 10 Egg Whites, serving Protein Powder
    11:00am – 5 oz. Lean Ground Beef, 2 oz. Cashews
    1:30pm – 6oz. Chicken Breast (Boneless/skinless), 3 Whole Eggs
    4:00pm – Lean Mass Matrix
    Workout
    7:00pm – Vitargo-CGL
    7:30pm – 6oz. Flounder Broiled, 1 cup Green Beans
    60 min on Treadmill
    10:00pm – 2 serv. Protein Powder (Blend preferred)

Dennis Wolfe’s Off-Season Eating Plan

    Meal 1 – 100 grams of protein from powder, 1/2 cup oatmeal, 1 banana
    Meal 2 – 40 grams protein powder (post-workout)
    Meal 3 – 10 oz chicken breast, 1/2 cup brown rice
    Meal 4 – 14 oz fish, 1/2 cup brown rice
    Meal 5 – 10 oz steak, 1/2 cup brown rice
    Meal 6 – 10 oz chicken breast, 10 oz potato
    Meal 7 – 80 grams protein from powder

Dennis Wolfe’s Training Routine

Day 1 – Chest and Biceps

    Incline barbell bench press – 2 warm up sets, then 3×8-12
    Bench press – 2×8-12
    Incline flyes – 2×8-12
    Cable crossovers – 1×15
    Seated dumbbell curls – 2 warm up sets, then 2×10
    Barbell curls – 2×10
    One-arm cable curls – 1×12 each arm

Day 2 – Legs

    Leg extensions – 1 warm up set, then 3×15
    Leg press – 2×12
    Squats – 1×15, then 1×10
    Lying leg curls – 3×10-15
    Good mornings – 2×10
    One-legged curls – 1×10 each leg
    Standing calf raises – 3×15
    Sitting calf raises – 2×15

Day 3 – Back and Rear Delts

    Dumbbell pullovers – 1 warm up set, then 2×10
    Close grip pull downs – 2×10
    Barbell rows – 2×10
    Seated one arm rows – 1×12 each arm
    Lying reverse flyes – 3×12
    One arm cable reverse flyes – 2×12 each arm
    Shrugs – 2×10

Day 4 – Shoulders, triceps and abs

    Front shoulder press machine – 1 warm up set, then 3×10-12
    Dumbbell side lateral raise – 2×10
    One arm cable lateral raise – 1×10 each arm
    Cable push downs – 1 warm up set, then 3×10-12
    French press – 2×10
    One arm cable push downs – 1×15 each arm
    Sit ups – 3×15-20

Dayana Cadeau Ms. Olympia in bodybuilding

Dayana Cadeau, Ms. Olympia 2004, is the oldest participant in the 2011 Ms. Olympia. She's switching to the Physique class next year, but taking her last shot at Ms. Olympia.  Dayana Cadeau is known as much for her good looks and feminine curves as she is for her spectacularly-shaped muscles and razor-sharp definition. The 2004 Ms. Olympia winner in the lightweight divisions fills a flawless physique, has a completeness of mass, symmetry and class few top-line pro bodybuilding champions will ever achieve.

She is always in the competitive mix, holds her own in any line-up. Despite competing as a pro for 14 years without respite she remains a guaranteed draw-card in any pro event she chooses to contest.

Dayana is always a top-tier talent and viable threat to any line-up she enters. Dayana has however, slipped in recent years in her Olympia placements. Once a top-three mainstay, she now battles for fifth, uncharacteristic considering her competition pedigree and the vast potential she showed in the past. While she has the shape and size necessary to win any pro event, her conditioning has lately proven to be her downfall.

She knows she has the look to win, but saddened over her recent run of bad luck, Dayana consulted her doctor. It was made clear that her 14-year pro career had taken its toll. She had simply burned out, with several businesses to run in conjunction with her full-time training requirements. Her physical state reflected in black and white on the judge's scorecards.

24 year old bodybuilder from Ghana

This Beast African Bodybuilder’s Backyard Gym Makes Prison Workouts Look Like Planet Fitness.

Most of us are guilty of complaining about the equipment in our gyms at one point or another. “Why does this POS gym only have 4 squat racks?!” and so on. If you have enough food to eat and a comfortable place to train, it’s easy to lose perspective. If you think having the best gyms with the best equipment is what it takes to achieve your full potential, get ready for an inspiring dose of reality that’ll hit you like 4 scoops of preworkout. After reading this interview with Kulbila Samson, a 24 year old bodybuilder from Ghana, you’ll have a new appreciation for hard work.

Arnold Schwarzenegger bodybuilding photo

Arnold Schwarzenegger is the most important figure in the history of bodybuilding, as well as the most photographed bodybuilder of all time. We have sorted through thousands of Arnold photos and selected the best ones.

Bodybuilding With Dwayne Johnson

It’s amazing what muscles can do for you. Apart from improving your appearance, increasing your self-confidence, and lengthening your life, they can take you to a lot of places you may never go otherwise. The journey Arnold Schwarzenegger’s muscles have allowed him to travel has been well documented, and countless actors, musicians, and other talents have used working out to advance their careers and enhance their lives.

Dwayne “the Rock” Johnson, 
one of Hollywood’s biggest stars, owes a lot to his training. And isn’t it interesting that
after everything else he’s accomplished, after all of the hit movies and conquering the WWE Universe, he found himself in a movie doing what started as a hobby decades ago? Bodybuilding. It’s only natural. Because under all the glitz and glamour, costumes and makeup, he’s got a perennially ripped physique.


On being a bodybuilder:
“I am a lot of things, but at my core, I always have been and always will be a bodybuilder. At least in terms of training, nutrition, and the love of being a gym rat. What’s funny is, I’ve had the privilege of playing foot- ball for great teams at the University of Miami, with great coaches and great players—Ray Lewis, for example. Then I was fortunate enough to have a career in wrestling. And of course there’s the movie career. But the one mainstay—the constant in my life—has been bodybuilding. I just love the feeling of being in the gym and transforming my body through good old-fashioned hard work and proper nutrition.”

The Benefits of a Vegan Diet - bodybuilder Jim Morris

78-year-old Jim Morris, a vegan and a former bodybuilding champion, posed completely nude as Rodin’s iconic The Thinker statue to show off his still admirably firm body. Morris’ example makes a very strong case for choosing a vegan diet and challenges the notion that a balanced vegan diet can’t be healthy.

Jim Morris is a bodybuilder who has had an amazing career well into his older years. In the picture above he is aged 61.

In 1966 he entered his first competition aged 31 and became Mr New York City. Next year he won his first national title and in 1967 won Mr East Coast. In 1967 he entered Mr New York State competition and won as well as winning the 'Most Muscular' award. In 1969 he moved to Los Angeles and won Mr Los Angeles and was awarded Most Muscular, Best Arms and Best Abdominal, and next year he defended the title with five other awards. In 1972 he placed 3rd in Mr America and won Best Arms, Best Back and Best Abdominals. Three months later Mr USA was held, which Jim won, along with Most Muscular, Best Back and Best Chest. This led to high expectations in 1973 at Mr America, which Jim won by the largest winning points margin ever, a record that still stands. He was also the oldest winner at age 37, and that record still stands. In 1977 Jim won the London Mr Universe Tall class and placed 2nd overall.

Despite these victories, Jim is possibly best known for maintaining his physique into what is normally considered old age. In 1996 he won the over 60 category of Mr Olympia masters, which was his last competition. Aside from the awards already mentioned, he had won 18 other titles. He still trains regularly and in his 70s has been the subject of disbelieving news reports where he has been asked to prove he is as old as he claims. Jim turned vegetarian in 1985 and at 2000 he became vegan at age 65.

In 2011 after 11 years as a vegan, Jim explained to us how he made the transition from meat eater to vegan. When he started competing he was aware that the traditional bodybuilding diet of animal protein had consequences for health, but he was eager to compete and win, so continued with it. "It was only after I retired from competition in 1985 that I started considering my health and eliminated what I had over the years identified as the cause of my digestive, respiratory and joint problems, namely all animal sources,(beef, fowl, dairy, pork and fish). I continued having fish on rare occasions as my "treat"."

10 Impressive Male Celebrity Body Transformations

The most impressive male celebrity body transformations from the worlds of movies, sport and music.

Craig David 

Craig David has been killing it on his diet and exercise regime to reach this level of fitness. The singer/ songwriter looked like he was at a very low body fat percentage in these pictures taken in January and along with the muscle definition he’s gained, his physique is striking. 

Charlie Sheen
Seen first in the 1986 film Platoon, our first celebrity is controversial actor Charlie Sheen. He features in this list as he added a noticeable amount of muscle mass for his role as Topper Harley in Hot Shots Part Deux (1993).

Cristiano Ronaldo
Cristiano Ronaldo’s physique comes from a lifetime of sport and fitness. He is one of the most successful footballers around, worth an estimated $160million (USD). Although, he has always been lean, Ronaldo has packed on some serious muscle mass since which also seemed to correlate with improved form on the pitch.

Hugh Jackman
If you've seen Hugh Jackman as Wolverine in X-Men, you'll know he's always had the foundations of a great physique, but when Origins: Wolverine (2009) came out we saw a dramatic change in his shape and size and most of all, muscle definition. So what did Jackman do to get to this stage? Mostly big lifts. Bench press, barbell rows, heavy barbell lunges, squats, etc.

Jake Gyllenhaal
When we think of great body transformations we always think back to Jake Gyllenhaal's early days as the troubled school kid in Donnie Darko (2001) and his role as a nerd in 2004's Day After Tomorrow, Jake Gyllenhaal gained 25lbs of muscle for his role as a fearless US marine in the 2005 hit, Jarhead. He then went on to build an even more impressive physique for the 2010 hit movie, Prince of Persia.

Kenzie
So he may not be the most famous name on the list but we felt former Blazin' Squad member Kenzie deserved an honourable mention for his very impressive body transformation.

Ryan Reynolds
Ladies' man Ryan Reynolds has certainly won a lot of new fans since his transformation from his days of Van Wilder (2002) to his 2004 role in Blade Trinity. Since this transformation, his popularity has grown at a ridiculously fast rate, winning him underwear modelling campaigns with companies such as Hugo Boss. His success proves that it's not who you know, it's the abs you grow that gets you places!
 

Taylor Lautner
For those of you who have seen the Twilight films, you will know that Taylor Lautner is shirtless throughout most of the movies. The reason for this is that he is fully stacked and Hollywood know how much teenage girls enjoy this. Taylor has transformed from (lets be honest) a weed, into a heart throb, packing on some serious muscle mass along the way.
 

Will Smith
He may have always been cool but here at Predator we think that Will Smith's transformation from the skinny teenager from The Fresh Prince to the ripped physique from I Robot, Ali and I Am Legend is well worth his place in the list.

Gerard Butler
Gerard Butler’s torso in the 2006 hit 300 has been labelled as one of the most impressive male physiques on the big screen and we can see why! His lean muscle gains are apparent when looking at the before and after photos featured above. This muscle has done wonders for his career and Gerard is considered one of the most attractive men in Hollywood because of it (so we are told by the women of the office) proving once again that bulk is best.