I train every muscle group twice a week. One workout is for strength, the other workout is for hypertrophy.
Bench press: 190kg (420lbs)
Squat: 230kg (500lbs)
Deadlift: Unknown, I don't do them
I do both LISS (low intensity steady state) and HIIT (high intensity interval training) as they both serve their purpose. I do 2 sessions of LISS each week after weights and two HIIT sessions on my days off from weights.
1. Arnold Presses - I love the way they pump up the deltoids if done correctly
2. Front Squats - Often over looked, but are a must when you want to build up your legs
3. Lastly I love to do a giant set of modified dips for chest into cable crossovers and then incline pushups. A Charles Glass Special, the pump from these three exercises is unbelievable!
I try to stay around 7-8% body fat or 15lbs (7kg) above my contest weight at all times so that I can be ready within weeks to shoot videos or photos if need be. It's also more about being healthy to me as I get older... the yoyo dieting that traditional body builders do just isn't as healthy in my opinion.
I don't follow the typical body building diet of eating the same foods at every meal. I try and hit my required protein, carb and fat intake each day while making the healthiest choices I can. Variety is important not for looks but to ensure I'm getting the nutrients that I need. Mostly I eat lean protein and variety of veggies and some fruits, healthy fats like almonds, nut butters and coconut oil.
I have never had to cut carbs out of my diet. I think that cutting carbs too low has a highly negative effect on my body - I tend to flatten out. If I diet slowly enough I can get show ready without dropping them below 180 grams per day.
My most challenging experience is to stay balanced and not become so obsessed with myself. It’s a tough thing to do seeing that competing takes so much self awareness, but I find as I've gotten older that it has become much easier.
Protein pancakes with almond butter.
Pizza and ice cream
Optimum Nutrition Platinum Hydro Whey - it's easy to digest for me and helps me hit my protein requirement for the day.
Optimum Nutrition Performance Pack (not yet available in Australia) - it includes multivitamins, vitamin C and a bunch of other enzymes to help keep me healthy.
Optimum Nutrition Essential AmiN.O. Energy - this is an amino acid supplement with green tea extract for energy, plus it tastes amazing and helps me wake up in the morning.
When I finished playing college football (gridiron) I looked to physique competitions as a way to stay active.
Hopefully as a pioneer for Men's Physique. I also would like to continue my education and help people beat obesity. It's nice to be ripped on stage but it's more rewarding to see someone lose weight for health reasons.
1. Steve Reeves - He had a great outlook on body building and health.
2. Chris Powell - He inspires and helps obese people become healthy and he has amazing balance in life.
3. Rich Froning - He is the fittest man on the earth who keeps God first.
Positive, relate-able, and sensitive.
It’s always a struggle since I'm on the road so much. I owe a lot to my family for helping me stay on the right track in life. Not letting my highs get "too high" or my lows get "too low'.
“The longer I love, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, education, money, circumstances, failures, successes and what other people think, say or do. It is more important than appearance, giftedness or skill. It will make or break a company, church and a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past, we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you, we are in charge of our attitudes.” Charles R. Swindoll
Football (gridiron) and basketball, I grew up playing both.
No matter what your fitness level enjoy this moment, overcoming the struggles and setbacks are what makes anything rewarding.
MassiveJoes.com would like to thank Optimum Nutrition for facilitating this exclusive interview with Steve Cook.