T Nation

Journey to be a Pro Wheelchair Bodybuilder


#1


Hi everyone, my name is Brian Simmons. I am on a journey to become a Pro Wheelchair Bodybuilder. I was born with Spina Bifida and have limited use of my lower body. I first got into bodybuilding in June 2006 after I went to my first bodybuilding show and witnessed the wheelchair competitors. Right then and there I knew I wanted to join them up on stage one day.

Follow me on my journey of obtaining my Pro Status and beyond.

Stats as of 11-29-2011
Age - 27
Weight - 185 lbs
Chest - 45.5 inches
Arms - 17 inches
Waist - 36 inches
Shoulders - 50 inches

Monday's Training Session
11-28-2011 Chest, Back and Triceps

DB Floor Press
Set 1- 80 lbs x 8 reps
Set 2- 95 lbs x 5 reps
Set 3- 100 lbs x 3 reps

Seated Cable Row
Set 1- 160 lbs x 5 reps
Set 2- 200 lbs x 3 reps
Set 3- 240 lbs x 5 reps

Dips
Set 1- BW + 25 lbs x 8 reps
Set 2- BW + 25 lbs x 4 reps

Seated DB Deadlift
Set 1- 40 lbs x 15 reps
Set 2- 50 lbs x 15 reps
Set 3- 50 lbs x 15 reps


Routine Recommendations for a Woman in a Wheelchair
#2

12-2-2011 Back, Chest and Biceps

WG Cable Pulldowns supersetted w/ Rear Delt Crossovers
Set 1- 12 plates x 10 reps x 3 plates x 10 reps (weightstack doesn't have lbs, plates are numbered)
Set 2- 14 plates x 6 reps x 2 plates x 15 reps
Set 3- 14 plates x 9 reps x 3 plates x 12 reps

Plate Loaded Incline Press
Set 1- 135 lbs x 5 reps
Set 2- 155 lbs x 2 reps
Set 3- 160 lbs x 1 rep

Machine Row
Set 1- 150 lbs x 25 reps
Set 2- 150 lbs x 20 reps

Run The Rack DB Hammer Curls
Set 1- 50 lbs x 5 reps
Set 2- 40 lbs x 10 reps
Set 3- 30 lbs x 10 reps
Set 4- 20 lbs x 15 reps


#3

12-3-2011 Shoulders and Traps

Hanging Kettlebell Fatbar Shoulder Press
Set 1- 25 lbs on each side x 10 reps
Set 2- 25 lbs on each side x 11 reps
Set 3- 25 lbs on each side x 10 reps

Kettlebell Front Raises supersetted with DB Cleans supersetted with BPA
Set 1- 25 lbs x 16 reps x 8 lbs x 10 reps x Blue Band x 10 reps
Set 2- 25 lbs x 19 reps x 8 lbs x 10 reps x Blue Band x 10 reps

Overhead Medicine Ball Throw
Set 1- 10 lbs x 15 reps
Set 2- 10 lbs x 15 reps
Set 3- 10 lbs x 15 reps


#4

12-5-2011 Chest, Back and Triceps

DB Floor Press
Set 1- 95 lbs x 5 reps
Set 2- 100 lbs x 2 reps
Set 3- 110 lbs x 1 rep

Cable Row
Set 1- 160 lbs x 5 reps
Set 2- 240 lbs x 3 reps
Set 3- 260 lbs x 3 reps

Dips
Set 1- BW + 25 lbs of chains x 7 reps
Set 2- BW x 9 reps

Back Extensions
Set 1- Black Mini Band x 15 reps
Set 2- Black Mini Band x 15 reps
Set 3- Black Mini Band x 15 reps


#5

This is a cool log. Best of luck.


#6

Thanks mmatt!! Greatly appreciated!


#7

Band Pulldowns supersetted with Rear Delt Crossovers
Set 1- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps
Set 2- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps
Set 3- Black Band x 10 reps (as fast as possible on the positive, 4-5 seconds on the negative) x 20 lbs x 15 reps

Plate Loaded Chest Press
Set 1- 135 lbs x 5 reps
Set 2- 255 lbs x missed lift
Set 3- 250 lbs x missed lift

Machine Row
Set 1- 160 lbs x 24 reps
Set 2- 160 lbs x 20 reps

Incline Curl Dropset
Set 1- 30 lbs x 7 reps
Set 2- 20 lbs x 10 reps
Set 3- 10 lbs x 20 reps

Everything was good but my chest movement. I think my neurological system burnt out. next week will be a sort of deload week. then I am switching up the exercises. I usually change exercises every 4 weeks. Gotta keep on grinding.


#8

12-9-2011 Shoulders and Traps

Suspended Kettlebell Fatbar Shoulder Press
Set 1- 25 lb Kettlebell on each side x 10 reps
Set 2- 25 lb Kettlebell on each side x 12 reps
Set 3- 25 lb Kettlebell on each side x 12 reps

Kettlebell Front Raise supersetted w/ DB Cleans supersetted with BPA
Set 1- 25 lbs x 31 reps x 10 lbs x 10 reps x Blue Band x 10 reps
Set 2- 25 lbs x 26 reps x 10 lbs x 10 reps x Blue Band x 10 reps

Medicine Ball Wall Taps
Set 1- 10 lbs x 30 seconds
Set 2- 10 lbs x 30 seconds
Set 3- 10 lbs x 30 seconds


#9

Good Stuff in here brotha man


#10

Thanks Ct. Rockula. it is much appreciated.


#11

12-12-2011 Chest, Back and Triceps

DB Floor Press
Set 1- 90 lbs x 5 reps
Set 2- 100 lbs x 1 rep
Set 3- 110 lbs x missed lift (I was more than halfway through the rep when my left wrist gave out and I had to dump the dumbbell.)

Cable Row
Set 1- 220 lbs x 5 reps
Set 2- 260 lbs x 3 reps
Set 3- 280 lbs x 2 reps

Dips
Set 1- BW 25 lbs of chains x 11 reps
Set 2- BW x 16 reps

Back Extensions with the Cables
Set 1- 20 lbs x 15 reps
Set 2- 20 lbs x 15 reps
Set 3- 20 lbs x 15 reps


#12

12-14-2011 Back, Chest and Biceps

Lying Strongman Rows
Set 1- 225 lbs x 30 feet
Set 2- 225 lbs x 30 feet
Set 3- 250 lbs x 30 feet
Set 4- 270 lbs x 30 feet

Slight Incline Smith Machine Press
Set 1- 140 lbs x 5 reps
Set 2- 160 lbs x 3 reps
Set 3- 180 lbs x 2 reps

Chest Supported DB Rows
Set 1- 70 lbs x 20 reps
Set 2- 70 lbs x 15 reps

Reverse Grip Barbell Preacher Curls
Set 1- 30 lbs x 7 reps from the bottom to halfway, 7 reps from the top to halfway, 7 reps full range of motion.
Set 2- 40 lbs x 7 reps from the bottom to halfway, 7 reps from the top to halfway, 5 reps full range of motion.


#13

12-16-2011 Shoulders and Traps

Band Assisted Multigrip Bar Overhead Press
Set 1- 95 lbs x 7 reps
Set 2- 95 lbs x 6 reps

Multigrip Bar Front Raises supersetted with BPA
Set 1- 45 lbs x 15 reps x Purple Band x 15 reps
Set 2- 45 lbs x 15 reps x Purple Band x 15 reps
Set 3- 45 lbs x 15 reps x Purple Band x 15 reps

Farmer Walk Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 16 reps
Set 3- 75 lbs x 17 reps


#14

12-19-2011

Band Assisted Incline Barbell Bench Press (purple band)
Set 1- 185 lbs x 5 reps
Set 2- 185 lbs x 5 reps
Set 3- 185 lbs x 5 reps

Underhand Closegrip Pulldown
Set 1- 180 lbs x 5 reps
Set 2- 240 lbs x 3 reps
Set 3- 300 lbs x 2 reps

Incline Band Flyes supersetted with Incline Closegrip DB Press
Set 1- Purple Band x 15 reps x 35 lbs x 15 reps
Set 2- Purple Band x 15 reps x 40 lbs x 15 reps
Set 3- Purple Band x 15 reps x 40 lbs x 15 reps


#15

12-21-2011 Back, Chest and Biceps

Laying Strongman Rows (Max Effort)
Set 1- 225 lbs x 30 feet
Set 2- 270 lbs x 30 feet
Set 3- 315 lbs x 30 feet
Set 4- 315 lbs x 30 feet

Incline Smith Machine Bench Press (5/3/1)
Set 1- 155 lbs x 5 reps
Set 2- 165 lbs x 3 reps
Set 3- 190 lbs x 1 rep

DB Rows (Max Reps)
Set 1- 75 lbs x 18 reps
Set 2- 75 lbs x 12 reps

Reverse Barbell Preacher Curls 21s (accessory movement)
Set 1- 30 lbs x 7 reps from the top to halfway, 7 reps from the bottom to halfway, 7 full reps
Set 2- 30 lbs x 7 reps from the top to halfway, 7 reps from the bottom to halfway, 7 full reps

Barbell Preacher Curls
Set 1- 30 lbs x 15 reps


#16

Very cool man, keep busting ass. Your upper body reminds me of me, chest is a weak point but shoulders and arms stand out. Keep getting those shoulders wider and then lean out and you will have an even more awesome taper to show for it.

Ill definitely be checking back, good luck.


#17

Thanks VikingsAD28, I have struggled with my chest, it has come a long way this past year but its definitely a weak point. I am going to be working with a diet coach the first of the year for the bodybuilding show I am doing in June, so I plan on being as shredded as ever. The plan is to look as freaky as possible. Thanks for following. I appreciate it greatly.


#18

12-23-2011 Shoulders and Traps

Multigrip Bar Shoulder Press
Set 1- 95 lbs x 10 reps
Set 2- 95 lbs x 11 reps
Set 3- 95 lbs x 9 reps

Multigrip Bar Front Raises supersetted with Band Facepulls to Cleans
Set 1- 45 lbs x 15 reps x Purple Band x 15 reps
Set 2- 45 lbs x 15 reps x Purple Band x 15 reps

Farmer Walk Shrugs
Set 1- 75 lbs x 18 reps
Set 2- 75 lbs x 20 reps
Set 3- 75 lbs x 20 reps


#19

12-26-2011 Cardio
Dragonfly Handcycle-
Duration: 25 minutes
Distance: 3.12 miles
Calories Burned: 407


#20

12-28-2011 Chest, Back and Triceps

Incline Band Assisted Bench Press
Set 1- 165 lbs x 6 reps
Set 2- 185 lbs x 5 reps
Set 3- 205 lbs x 3 reps

Underhand Closegrip Pulldown
Set 1- 200 lbs x 5 reps
Set 2- 260 lbs x 3 reps
Set 3- 305 lbs x 1 rep

Incline Closegrip DB Press supersetted with Incline Fat Gripz Cable Flyes
Set 1- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 2- 40 lbs x 15 reps x 20 lbs x 15 reps
Set 3- 40 lbs x 15 reps x 20 lbs x 10 reps