INTRODUCING:David Robson…All The Way From New Zealand!
This month we are pleased to feature David Robson, a physique champion, writer, personal trainer and accomplished athlete (in addition to bodybuilding he has competed in and excelled at martial arts and rugby) from New Zealand.
David was kind enough to provide us with some very well organized information on his personal life as well as an in-depth look at his training and nutrition protocols.Here is a look at David Robson, in his own words:
I am 32 years old and single, have two beautiful children, Curtis and Grace, and was born where I currently reside, Hamilton, New Zealand. I have been a personal trainer for over 10 years, having begun on a smaller scale in 1995. Today I own my own training studio – named Elite Physique after the bodies that are created there - and work with a wide range of people, young and old. Additionally I have an online personal training service where I advise people regardless of location on all aspects of training and diet.
Having been an avid weight trainer for 17 years, beginning seriously at the age of 15, I attribute my positive approach to life and good work ethic to my initial choice to become a bodybuilder. Attracted to the idea of showcasing my training efforts, I entered my first show in 1994, placing third in the junior division, after which I competed 14 more times - the most recent showing was at the Waikato Championships in Hamilton in 1996, were I placed second in my all-time best condition. Other bodybuilding achievements include a class and overall win at the 1996 Midwest Christian Bodybuilding Cyber Contest. I plan to defend this title in 07.
I enjoy a wide range of sports and played rugby (kind of like American football, but without the pads) for three-years- from 1990 to 1993. An avid martial arts and boxing fan, I have trained in Tae Kwon Do for many years and competed in this sport internationally (gaining third at the Oceania Championships in 1998). I took up boxing in 2000 and continue to hit the heavy bag today. Will be making a Tae Kwon Do comeback this year and hope to again compete at the highest level in this sport. Also this year I will be going on a bodybuilding mass phase with a view to gaining more size for future contests. My current bodyweight is 87kgs, at a height of 5.7 and body fat percentage of 10.
In addition to running my gym, I write for several health and fitness publications, most notably bodybuilding.com where over three years I have put out information on all aspects of training, nutrition, motivation and sports performance.
Education-wise, I have a degree in Sport and Leisure from the University of Waikato, a Diploma in Psychology from the same institute and Fitness Leader certification. I also completed a National Diploma in Journalism in 2004 and plan to do a PhD sometime in the future. The writing has taken on a life of its own to where I am now writing a book with fitness star Anthony Catanzaro on how to achieve greatness, which will be released around June of this year. Its title will be: Reach for the Stars: how to attain greatness in life.
People who have inspired me include bodybuilding great, Dan Lurie, training and nutrition expert Dan Gastelu, model and fitness star Anthony Catanzaro, IFBB pro Wong Hong and all professional athletes, bodybuilders in particular, for their determination and desire to be the best. In fact, all people who have achieved greatness serve as inspiration. My children are my number one passion in life and I love to see them grow and achieve.
How I got started in bodybuilding and what inspires me most about bodybuilding and bodybuilders
Back in 1984 I picked up a copy of Muscle and Fitness with a picture of Arnold on the cover and it all started from there. In the years that were to follow I read everything I could about bodybuilding, in books and magazines, and three years later at age 13, joined my first gym. I began training seriously in 1990 and competed for the first time in 94, placing third in the junior division of a local natural show. Always impressed by those with great mental and physical power I felt that bodybuilding was an ideal sport for me. I still compete today, as mentioned.
Training and Nutrition Overview:
Current training program
My program will change soon as I am going on a mass phase, but right now it is usually as follows:
Bench press: 4 sets of 8 to 12.
-Incline bar press: 3 sets of 8 to 12.
-Dumbbell incline press: 3 sets of 8 to 12.
-Flat bench flies: 2 sets of 8 to 12.
-Lying triceps extensions: 3 sets of 8 to 12.
-Triceps press-downs: 2 sets of 8 to 12.
Tuesday:Morning: Cardio:20 minutes of HIIT (High Intensity Interval Training) training on stationary bike.
-Standing dumbbell curls: 4 sets of 8 to 12.
-Bar curls: 2 sets of 8 to 12.
-Chins-ups: 4 sets of 12 to 20.
-Dead lifts: 4 sets of 8 to 12.
-Bent barbell rows: 3 sets of 8 to 12.
-Bent dumbbell rows: 3 sets of 8 to 12.
Thursday: Morning – Cardio:20 minutes of HIIT on the stationary bike.
-Standing lateral raises: 4 sets of 8 to 12.
-Dumbbell presses: 3 sets of 8 to 12.
-Dumbbell upright rows: 3 sets of 8 to 12.
-Squats (variety of stances): 5 sets of 8 to 12.
-Leg extensions: 3 sets of 8 to 12.
-Barbell lunges: 2 sets of 8 to 12.
-Standing calf raises: 5 sets of 8 to 12.
Sunday: Cardio.20 minutes of HIIT.
I would describe this program as very basic, but effective. Bodyweight is at an all time high (87kgs of muscle) and body fat is relatively low.
I do have quite an active life training many clients, so need additional rest. The program is necessarily simple and allows for total recovery.
*Often I will use low reps as a means to lift more weight. I do like to change the rep structure around quite often to challenge the muscles. Also I will cut back on, or increase cardio depending on how I feel or whether I consider it to be impacting muscle gains, but I do try to keep it in there for heath purposes.
I would describe my diet as quite basic, but nutritionally dense. I typically eat the same foods every day as I believe in consistency. If muscle is maintained with small regular gains are bring made in fat loss and muscle size every so often I know my diet is working. I take few supplements with the exception of EGB (Explosive Growth Blend), an all-in-one formula that contains creatine, glutamine, whey protein, a full spectrum of vitamins and minerals, vasodilators and fat burners.
A typical day of eating for me follows
Meal one (around ):
-One cup of oatmeal served with blueberries and water.
-Five egg whites.
-One serving of whey protein.
Meal two (around ):
-One serving of EGB.
-One chicken breast.
Meal three (around 12.30):
-One cup of rice (cooked).
-One small tin of tuna.
-One serving of EGB.
Meal four, before evening training session (around ):
-One serving of EGB.
-Small serving of rice.
Meal five, immediately post training
-One serving of whey protein mixed with dextrose.
Meal six, post training meal
-Fish, chicken or steak.
-Rice or potato.
-Broccoli or asparagus.
Meal seven (Before bed)
-Six egg whites.
We would like to add that David offers an online personal training service through his website for those around the globe who would like to take advantage of his knowledge and years of experience (he has some dynamite personal testimonials from clients).
We are also very pleased to announce that David has graciously agreed to pen some articles for Natural Champion.This is a great opportunity to learn from a man internationally acknowledged as a fitness expert.Look for updates in the News ‘N Views section.