From there I researched as much as I could and fine tuned my diet for the following comps.

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Shane Davey

• Barbell Curls: 1 warm-up set 10 reps, 4 sets of 8-10 reps, 1 drop set of 6-8 reps
• Standing Dumbbell Curls: 4 sets of 8-10 no pause reps
• Standing Dumbbell Hammer Curls: 4 sets of 8-10 reps, 1 drop set of 6-8 reps
• Preacher Curl: 3 sets of 8-10 partial reps
• Close-Grip Barbell Bench Press: 1 warm-up set of 10 reps, 4 sets of 10 reps, 1 drop set of 6-8 reps
• Skullcrushers: 4 sets of 8-10 lock out reps
• Triceps Pushdown (cable straight bar): 4 sets of 8-10 reps, 1 drop set of 6-8 reps

• Seated Dumbbell Shoulder Press: 1 warm-up set 10 reps, 4 sets of 8-10 reps
• Smith Machine Press: 4 sets of 8 reps, 1 drop set of 6-8 reps
• Dumbbell Lateral Raises: 4 sets of 10-12 reps
• Dumbbell Front Raises: 3 sets of 10 reps
• Dumbbell Reverse Flyes: 3 sets of 10 reps

• Leg Press: 1 warm-up set of 15 reps, 8 sets of 10-12 reps
• Leg Extensions: 4 sets of 8-12 reps, 1 drop set of 6-8 reps
• Hamstring Curls: 1 warm-up set of 15 reps, 6 sets of 10-12 reps, 1 drop set of 6-8 reps
• Seated Calf Raises: 1 warm-up set of 15 reps, 6 sets of 10-12 reps, 1 drop set of 6-8 reps
• PM Cardio: 45 mins incline Treadmill, speed: 4.5, incline: 8

On incline movements I go heavier for less reps on as my upper chest is my weakest body part by far, so I'm trialing this way of training.

I also do one extra set for the same reason.

• Flat Dumbbell Bench Press: 1 warm-up set of 15 reps, 4 sets of 8-10 reps
• Flat Barbell Bench Press: 4 sets of 8-10 no lock out reps, 1 drop set of 6-8 reps
• Incline Barbell Bench Press: 5 sets of 7-8 reps, 1 drop set of 6-8 reps
• Incline Dumbbell Bench Press: 5 sets of 7-8 reps
• Butterfly: 4 sets of 8-10 reps, 1 drop set of 6-8 reps

• Lat Pulldown: 1 warm-up set of 15 reps, 4 sets of 8-10 reps, 1 drop set of 6-8 reps
• Wide Grip Seated Row: 1 warm-up set of 15 reps, 4 sets of 8-10 reps
• Close Grip Seated Row (machine): 4 sets of 8-10 reps, 1 drop set of 6-8 reps
• Close-Grip Cable Seated Row: 4 sets of 8-10 reps, 1 drop set of 6-8 reps
• Hanging Leg Raises: 3 sets 15 reps (legs straight), 3 sets 15 reps (knees 90 degrees)
• Exercise Ball Crunches: 3 sets of 15 reps, each side

I go very heavy on legs with lots of reps and sets, that's why my legs are my best asset in my opinion.

I think it's very important to do legs twice a week as without a good set of wheels, your physique will never truly excel.

• 3/4 cup Oats (uncooked)
• 2 scoops Optimum 100% Gold Standard Whey
• 1 slice Wholemeal Toast
• 1 tbsp natural Peanut Butter

• 4 Egg Whites, 1 Whole Egg

• 2 slices Wholemeal Toast
• 1 tbsp low fat Cottage Cheese
• 1 tbsp natural Peanut Butter
• 150g Turkey Mince (in non-stick pan, light spray of Canola Oil)
• ½ cup steamed Broccoli
• 1 glass Water

• 150g baked Chicken Breast
• ½ cup Brown Rice (uncooked, boiled)
• 300mL Skim Milk
• 2 scoops Optimum 100% Gold Standard Whey
• 1 Banana

• 150g baked Chicken Breast
• 100g baked Sweet Potato
• 100g steamed Broccoli

• 4 Egg Whites, 1 Whole Egg

• 200g Steak/Chicken Breast, baked
• ½ cup Brown Rice (uncooked)
• 100g steamed Broccoli
• 50g Mushrooms (baked with the Chicken/Steak)

• 1 tbsp low fat Cottage Cheese

The 2 supplements that I've found work best for me are Optimum 100% Gold Standard Whey (2 scoops twice a day) and I also use Dymatize BCAAs (one serving pre-workout, one serving in a post-workout shake 2-2.5 hours later).

• Optimum 100% Gold Standard Whey: 2 scoops

• Dymatize BCAAs: 1 serving

All the hard work that goes into the sport and all the dedication makes it so unique. Only bodybuilders can understand why we do what we do and that's what I love about it.

What Motivates You To Follow A Healthy Lifestyle?

The main reason I follow a healthy lifestyle is because I'm used to it now. If you held a nice big pizza out in front of me then sure I'd probably eat it 9 times out of 10 but having said that, most of the time I'm not craving chocolates, pizzas or sugary foods or anything along those lines.

I enjoy following a healthy diet and training routine and allowing myself the odd day off from the gym and the odd cheat meal. After seeing gains from hard work in the gym, it's really hard to go against what you're doing when it works so well. Another thing that really helps me to keep a healthy lifestyle is the fact that I really don't like alcohol.

I'll have the occasional night out for a social gathering sure, after all we are human, but I won't go crazy and have 10 drinks and eat snack foods with it. I'll limit myself to a few drinks if any and I know that I'll be thanking myself the next day when I can wake up early, feeling fine, and go to the gym and have an intense weight session.

What Made You Want To Achieve Your Goals?

The reason I wanted to achieve my goals (and still want to achieve my current goals) is the results I see from hard work. When I first watched Pumping Iron years ago and saw the effort that goes into the sport and how hard work pays off even if it is after a year or two, I knew that I wanted to be like that.

I always set myself a goal and don't stop until I get there.

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Shane Davey

Then in September I will be doing the WNBF Asia Pacific Titles, defending my title and hopefully winning through to the World Championships in New York 3 weeks after that.

Next year I will be taking the year off competition and working on building thickness. I will be trying new training routines and seeing which work best for me.

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Shane Davey

If you haven't practiced posing, then you're not ready. Start practicing 3-4 weeks out to let your muscles get used to the constant contractions because this is definitely the hardest part.

Posing can make weaker body parts look better or make someone with a great body look much worse than they are, depending on how it's done. Practice, practice, practice.

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Shane Davey

His mentality towards competitions was awesome and if for any crazy reason you haven't seen Pumping Iron yet then I recommend you go watch it and see what I mean.

As for current bodybuilders, I'm liking the chances of Phil Heath this year, especially considering he is younger than most top competitors.

As far as modern competitors, I think if you could have Jay Cutler's legs, Phil Heath's back and arms, Dexter Jackson's abs and Branch Warren's chest and shoulders, you would have yourself the ultimate bodybuilder.

Every top bodybuilder has one main standout feature and I think that's what makes competitions so close between the top 3 in each of the major comps these days.

What Features Do You Use On Bodybuilding.com?

Whenever I log on to the site, the first section I always go straight to is the forums. I can't tell you how many times these forums have helped me with information for comps and training.

I mainly go to the nutrition and contest prep sections as they apply the most to me and my goals. I really recommend these sections, a lot of intelligent people are on there.

The other feature I use quite often is the supplement review section. While I don't use many supplements, I often like to check in to see what new supplements are out and how they're rated and also if I've heard things about a certain supplement then I'll go have a look at the review and see how others find it, in case I'm looking to try something new.

BodySpace Username: Reznor91

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