Tag: Athlete Profiles
Regan Grimes Profile & Stats
The biography, life, and accomplishments of Regan Grimes
Regan Grimes is a Canadian professional bodybuilder who has competed in both the Men’s Open division and Classic Physique division. His style of training is centered around getting a serious pump which aids in his massive physique.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Regan Grimes (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
215-225 lbs.
5’11”
06/26/1993
Division
Era
Nationality
Classic Physique & Open
2010
Canadian
BIOGRAPHY
Regan is a professional bodybuilder that has been training since he was 17. When Regan first started working out, he just wanted to get stronger and bigger for motocross races. After seeing the results from his training, he became hooked. Regan looked up to Antonie Valliant during his journey. He watched all of Antonie’s training videos and took notes. His love for building his body grew and he decided to begin competing.
Regan made his first appearance in a bodybuilding show at 18 years old and is now an IFBB pro bodybuilder, fitness entrepreneur, and owns his own gym.
TRAINING
Regan’s main goal while working out is getting as much blood flowing to his muscles as much as possible.
His favorite thing about training is ‘the pump’. The pump is warming up to get your blood flowing and to get your joints ready for heavy sets. Proceed to heavy compound exercises to work on your strength and hypertrophy will ensure serious growth.
After the pump, Regan moves on to isolation exercises, but will utilize lighter weights.
Back Workout
Regan adds a bunch of volume to his back workouts. 5 sets per exercise and around 12 repetitions per set. Doing this allows him to train every muscle in his back with enough volume and intensity.
High pull cable row, 5 sets x 12 reps
V Bar smith machine Row, 4 sets x 12-15 reps
DB Rows, 4 sets x 12 reps
Sideways High row hammer strength, 4 sets x 12 reps
Smith machine rack pulls controlled, 4 sets x 12 reps
UPDATED Back Workout
Reverse pulldowns
Low row (Hammer Strength machine)
Mid-row
High row (Hammer Strength machine)
Straight-arm rope pushdown
Rack pull
Biceps & Rear Delts
Dumbbell curls
Rear delt machine fly
Machine preacher curl
NUTRITION
For natural bodybuilders, staying lean while adding on muscle mass can be difficult. It’s normal to gain some excess weight when ‘bulking’, according to Grimes.
Breakfast
Coffee, 2 eggs with 5 oz sliced chicken breast, 100g cream of rice w/ 1/2 cup blueberries and 1 tsp omega oil. Seasonings and additional ingredients are also used.
Post-workout
300g white rice, 6 oz sliced chicken breast, and a large Honeycrisp apple
Meal 3
300g white rice and 6oz chicken breast
Meal 4
Greek salad, 200g chicken skewer, 1 cup lemon rice, 1.4 cups Greek lemon potatoes, 1 bun/roll, and 1 tsp olive oil
Meal 5
300g white rice, 8oz Bison
Meal 6
100g cream of rice and 8oz of salmon
COMPETITION HISTORY
2020
European Pro Men’s Bodybuilding, 4th place
2019
Japan Pro Men’s Bodybuilding, 3rd placde
Romania Muscle Fest Pro Men’s Bodybuilding, 3rd place
2018
Olympia Classic Physique, 8th place
New York Pro Classic Men’s Physique, 1st place
2017
Vancouver Pro, IFBB Men’s Bodybuilding, 2nd place
Wings of Strength Chicago Pro, IFBB Men’s Bodybuilding, 5th place
Tampa Pro, IFBB Men’s Open Bodybuilding, 5th place
2014
Ontario Provincials, 2nd place Open Men’s Heavyweight, 2nd place Junior Heavyweight
Mississauga Luchka O’Brien Classic, Junior Bodybuilding, Men’s Bodybuilding Heavyweight, and Overall, 1st place
2012
Ultimate Fitness Events Bodybuilding Contest (UFE), Middleweight Men’s Bodybuilding, 1st place
Zac Perna Profile & Stats
The biography, life, and accomplishments of Zac Perna
Zac Perna is an online coach, fitness trainer, and YouTube star who has amassed a massive following online. He is now on a journey to become Australia’s leading fitness influencer.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Zac Perna (Fitness Model)
Weight
Height
Date Of Birth
156 lbs.
5’7”
07/05/1995
Profession
Years Active
Nationality
Fitness Model
10
Australian
BIOGRAPHY
Growing up, Zac struggled with his self-esteem. At the age of 15, he became interested in health and fitness and Zac’s brother helped him with his very first exercise plan and diet. As he started to take training more serious, he built his confidence along with changing his body. Zac instantly fell in love with the positivity he gains from fitness. The positivity sparks his desire to spread joy to others which eventually led him to start his career as an online coach and fitness guru.
Zac Perna is now an online coach, fitness trainer and YouTube star. He is on a journey to become Australia’s leading fitness influencer.
He is also a brand ambassador for Gymshark.
TRAINING
Chest Workout
Zac does a chest activation warmup routine to help avoid straining in the muscles when pressing heavy weight. He does 2-3 sets of standing cable flyes to activate his chest.
Exercise 1: Flat barbell bench press 4 x 8-10
Exercise 2: Incline dumbbell press 4 x 8-10
Exercise 3: Incline machine press 4 x 8-10
Exercise 4: Standing cable chest fly 4 x 8-10
Exercise 5: Ab rope crunch 3 x 20
Back and Biceps Workout
Zac likes to use hand grips for a variety of exercises. It helps with deadlifts, lat pulldowns and many other movements. The hand grips offer more wrist mobility and will save your grip process.
Exercise 1: Wide grip lat pulldown 4 x 12
Exercise 2: Rack pull 3 x 12
Exercise 3: Underhand pulldown 3 x 12 superset with reverse pec deck 3 x 12
Exercise 4: Seated row 3 x 12 superset with dumbbell delt raise 3 x 12
Exercise 5: Across the body hammer curl 3 x 10
Exercise 6: Incline dumbbell curl 3 x 10
Shoulder Workout
Zac’s warmup includes holding two light dumbbells and going through a variety of rotator cuff exercises. This helps his shoulder joints get lubricated and loose, before the workout begins.
Exercise 1: Seated barbell overhead press 4 x 8
Exercise 2: Rear/side/front raise x 3 working sets of 30 reps (10-12 each)
Exercise 3: Dumbbell shoulder press superset with bent over rear delt raise 3 x 12
Exercise 4: Cable side raise 3 x 10 superset with cable face pull 3 x 10-12
Exercise 5: Dumbbell shrug 4 x 10
Leg Workout
Zac’s likes to do light sets of hamstring curls before his leg workouts. Being that the hamstrings are a large muscle group in your legs, you do not want to pull them while doing heavy compound movements such as squats.
Exercise 1: Seated hamstring curl: 2 warm-up sets of 10 and 2 working sets of 10
Exercise 2: Hack squat: 3 warm-up sets of 10, 1 working set of 12 and 1 working set of 25
Exercise 3: Smith machine lunge: 1 warm up set and 2 working sets of 10
Exercise 4: Seated leg extension with the last set a drop set
Exercise 5: Single leg hamstring curl 3 x 12
Exercise 6: Lying leg curl 3 x 12
NUTRITION
Bulking
Zac enjoys eating clean, even when he is in a caloric surplus. He starts eating early during the day to make the process of bulking easier. Zac wakes up around 4:30am to have his first meal. Eating earlier gives your body time to digest, which can be difficult if you eat seven meals like Zac. Utilize foods that work for your body and won’t make you tired.
Meal 1: Tuna and rice
Meal 2: 2 pieces of fruit during workout
Meal 3: Rice flakes and crumpets
Meal 4: Beef Sugo and white rice
Meal 5: Salmon and egg rice
Meal 6: Chicken and sweet potato
Meal 7: Protein shake
Cutting
Your meals do not have to be boring in order to get lean. Zac’s daily meals include foods like cereal and ice cream. He eats the healthier version of these foods to still satisfy his sweet tooth.
Meal 1: Japanese style omelet
Meal 2: Post workout protein bowl
Meal 3: Chicken tenders and potatoes
Meal 4: Chicken thighs and mixed vegetables
Meal 5: Protein ice cream