Ripped To Shreds At 45: Alex Woodson Talks With

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Fast Stats:

Age: 45
Top: 5’4″ – 163 cm
Weight: 155 lbs – 70 kg

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What was your way of life like previous to your transformation?

I began weight coaching on the age of 17 whereas in highschool and I instantly fell in love with it. I ended up spending all of my spare time within the weight room. Throughout highschool, I had weight coaching class every single day and after college, I’d return to coach. At the moment, there was no web, so I relied on bodybuilding magazines to get my exercises, diet and supplementation data. After I completed college, I discovered myself working within the nightlife business in Dallas, Texas. I ended up doing that for a few years and it wasn’t too wholesome to say the least!

There was plenty of ingesting, smoking and consuming quick meals through the day and particularly at night time after the golf equipment closed. Throughout that point, my train routine was sporadic at greatest.

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What was your low level or turning level?

After a few three 12 months layoff from any kind of constant coaching and consuming quick meals nearly every single day of the week, I used to be at my heaviest. I misplaced no matter muscle I had gained throughout my earlier years of coaching and I used to be not proud of myself mentally or bodily. I had executed an excessive amount of partying, an excessive amount of consuming and never sufficient coaching and it confirmed! In the future, I used to be on-line and I got here throughout a photograph of Pham ‘Flexx’ Vu; it may need been on while you guys ran an article on him. I used to be immediately impressed by his physique and being half Asian myself, seeing one other Asian with a physique like his actually motivated me. I remembered how I felt previously once I had educated and I knew I needed to get again at it. My purpose was to see if I may acquire a physique much like Pham ‘Flexx’ Vu’s.

That’s once I determined to get to work and make some critical adjustments. I began hitting the gymnasium constantly; I’d go for runs virtually every day and I even began attempting to eat higher.

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What was the toughest half about your transformation?

The toughest half was simply getting began. At the moment, I didn’t have a gymnasium membership, so I pushed myself to run virtually every day. Solely, I’m not a runner in any respect, however I knew I needed to begin someplace and do some type of cardio to lose my physique fats. I used to be in a position to slowly construct my manner as much as 3 miles a day and I even ran as much as 6 miles just a few occasions, which was a giant deal for me. (Laughs)

Once I lastly obtained a gymnasium membership, I began hitting the weights once more and that was an amazing feeling!

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What motivates you to maintain going and push tougher?

I believe competing within the IFBB as a Males’s Physique Professional on the age of 45 and being one of many oldest professionals is extremely motivating! Additionally, being from Minnesota, there will not be a whole lot of professionals which have come from my space. I need to present our area people of opponents that somebody from our space could make it to the IFBB professional league and never solely make it, however do very nicely.

I intention to encourage my competitor buddies from again residence to maintain pushing for his or her desires too!

What’s your subsequent purpose and the place do you see your self this time subsequent 12 months?

My final purpose is to win a professional present and earn sufficient qualification factors to make it to the Olympia stage.

If I can proceed to hold with a number of the high guys, subsequent 12 months at the moment, I’d wish to nonetheless be competing within the IFBB. For a problem, I could even strive the ‘new’ Traditional Physique class.

What’s your present coaching philosophy?

As a result of I’m 45, I don’t practice as heavy as I used to. My purpose is to scale back the possibility of damage. I are likely to deal with the actions, altering the tempo of the reps, specializing in the contractions and actually emphasizing the ‘squeeze’ throughout every repetition. I additionally deal with maintaining pressure on the muscle all through every set. For me, I really feel it’s crucial to have that thoughts to muscle connection for each rep of each set.

Full Routine:

Monday: Legs/Shoulders/Abs

  • Squats 4 x 8-12
  • Entrance Squats 3 x 10-12 (Superset)
  • Leg Extensions 3 x 10-12
  • Romanian Deadlifts 3 x 10-12 (Superset)
  • Leg Curls 3 x 10-12
  • Standing Calf Raises 5 x 15-20
  • Seated Dumbbell Overhead Press 4 x 10 (Superset)
  • Seated Dumbbell Lateral Raises 4 x 10
  • Hanging Leg Raises 3 x 15
  • Russian Twists 3 x 20
  • Cable Rope Crunches 3 x 20

Tuesday: Again/Biceps

  • Pull Ups 4 x 15
  • Pendlay Rows 4 x 10-12 (Superset)
  • Seated Cable Row 4 x 10-12
  • One-Arm Dumbbell Rows 4 x 10-12
  • Behind the Neck Pulldowns 4 x 10-12
  • Dumbbell Pullovers 4 x 10-12 (Superset)
  • Extensive Straight Arm Pulldowns 4 x 10-12
  • Barbell Curls 3 x 10 (Triple Drop Set)

Wednesday: Chest/Triceps

  • Dumbbell Flat Bench Press 4 x 8-12
  • Incline Smith Machine Press 4 x 8-12 (Superset)
  • Incline Dumbbell Fly’s 4 x 8-12
  • Decline Smith Machine Press 4 x 8-12 (Superset)
  • Cable Fly’s 4 x 8-12
  • Cable Pushdowns 3 x 10 (Triple Drop Set)

Thursday: Shoulders/Abs

  • Behind the Neck Press 4 x 10-12
  • Dumbbell Lateral Raises 3 x 10 (Triple Drop Set)
  • Dumbbell Entrance Raises 4 x 10 (Superset)
  • Bent-Over Dumbbell Rear Fly’s 4 x 10
  • Crunches 3 x 20
  • Leg Raises 3 x 15

Friday: Arms

  • Barbell Curls 4 x 8-12 (Superset)
  • Dumbbell Cranium Crushers 4 x 8-12
  • Dumbbell Hammer Curls (Superset) 4 x 8-12
  • Pushdowns 4 x 8-12
  • One-Arm Dumbbell Preacher Curls 3 x 10-12
  • One-Arm Cable Kickbacks 3 x 10-12

Saturday: Precedence Coaching

  • On Saturdays, I’ll decide a physique half I really feel is lagging behind and deal with it. For instance, I’ll hit my higher chest, lats or legs.

Sunday: Relaxation

  • Restoration

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What’s your secret to your unimaginable higher and decrease belly growth?

Utilizing all kinds of workouts has allowed me to essentially develop my abdominals. For the higher abs, I take advantage of quite a lot of crunches and for the decrease abs, I do a whole lot of hanging leg raises.

Do you deplete your water previous to a present? Inform us concerning the course of and what’s labored greatest for you.

This season earlier than a present, going into peak week, I’ve been water loading. For instance if the present is on a Saturday morning, a number of weeks main as much as the present, I’ll drink 1.5 gallons of water a day. As soon as peak week arrives, that Monday and Tuesday, I’ll improve my water consumption to 2 gallons. Then on Wednesday and Thursday, I’ll improve my consumption to 2.5 gallons. The day previous to the present, I’ll improve my water consumption to three gallons a day.

On the day of the competition, if I’m thirsty, I’ll sip on water and drink just a little simply to clean down my meals.

What’s your strategy to diet?

For all of my reveals, I’ve labored with a contest prep coach in Minnesota, Mike Gritti. So throughout contest prep, I simply eat what Mike tells me to eat, when he tells me to eat it! (Laughs) Once I’m in off season and I’m not competing, I am going by the 80/20 rule. I’ll eat good and clear 80% of the week after which I’ll let myself indulge the opposite 20% of the week.

For instance, Monday – Friday afternoon, I’ll eat all clear meals and when Friday night time rolls round, I’ll enable myself a cheat meal or a deal with. On Saturday and Sunday, I may even enable for a cheat meal.

Do you bulk and reduce or keep lean 12 months spherical?

I attempt to keep pretty lean 12 months spherical. I strive to not go above 10% physique fats, so once I put together for a present, I don’t need to observe any drastic weight reduction methods.

Each day Food regimen:

  • Meal 1: ½ scoop Protein, 1 cup Oatmeal and 1 tablespoon Peanut Butter and 1 Protein Shake combined with 1 cup liquid Egg Whites and ½ Scoop Protein
  • Meal 2: 1 cup scrambled Egg Whites, 1 cup Spinach, ½ cup Peppers, ½ Avocado and 1 Tortilla Wrap
  • Meal 3: 6 ounces Rooster, 1 cup Jasmine Rice and 1 cup Broccoli
  • Meal 4: (put up exercise) 1 cup liquid Egg Whites, 1 scoop Protein and 1 Apple or Banana
  • Meal 5: 93% Floor Beef or Turkey, 1 cup Candy Potatoes and 1 cup Broccoli
  • Meal 6: 6 ounces Tilapia or White Fish, 1 cup Spinach and 6 Asparagus Spears

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Do you’ve a candy tooth? And what’s the one meals you couldn’t stay with out and the way do you deal with meals cravings?

Sure, I’ve a serious candy tooth! (Laughs) My favourite meals might be ice cream, if you happen to can name {that a} meals. (Laughs) In any other case, I’d need to say pizza.

To deal with cravings, I prep all of my meals prematurely for the week and I all the time preserve additional meals in my meal bag. This actually helps me keep on monitor.

What does your supplementation appear to be?

Yr Spherical:

  • Protein Powder
  • Creatine
  • Glutamine
  • Nutritional vitamins
  • Fish Oil
  • Pre Exercise
  • BCAA’s/EAA’s
  • Fruits and Greens Powder


  • L-Carnitine (Liquid)
  • CLA’s
  • Fats Burner

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What are your greatest 3 ideas for somebody seeking to attain their purpose physique?

  1. Eat in response to your health purpose. What you eat is essential to reaching your purpose!
  2. If you wish to obtain the outcomes you’re after within the shortest period of time, be as constant as potential together with your exercises and your diet.
  3. Be taught to be disciplined. You have to be disciplined to realize a purpose physique. There will probably be loads of obstacles in your manner, each in coaching and what it’s best to and shouldn’t eat. The extra disciplined you’re the higher outcomes you’ll get!

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Favourite Quote:

“To hell with circumstances; I create alternatives.” -Bruce Lee

Web site:
Instagram: @alexwoodsonfitness

Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.

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