Phil Placko Athlete Profile

Your Background

Competition History

• Northern States Supernaturals (first show) 2nd Masters and 2nd Novice (New York)
• Cardinal Classic (Ohio) 2nd Masters and 3rd open lightweight
• Tri-State Championships (Dayton Ohio) 1st place Masters and 1st place novice
• Test Judge for the 2009 Cardinal Classic in Ohio

What is your background and how did you get started in bodybuilding?

I own a small tanning salon with a private gym but ran Bally's Health clubs for 7 years in Ohio and PA. I have always had the love for bodybuilding but finally in 2007 I just felt it was time to see if I had what it takes to compete with the diet and training, and went to my first competition in 2008.

Why do you love bodybuilding?

I just love everything about it. All the people I have met, the challenge of pushing my body to the edge and going past that and the biggest part is with the proper diet and training watching my body change from show to show and every year.

Training

What is your training philosophy?

I pretty much train the same all year.....HEAVY and six days per week. I do not do hardly any cardio because my body just does not seem to need it until I am about 6 weeks from the show and need to get the finishing touches. During the cutting phase (about 13 weeks out), I will still lift heavy but tend to do higher reps and keep them around 30 seconds or less between sets. Off season around 45 seconds. So I tend to stay pretty quick which generally keeps me lean.

What's a good workout routine that has given you results?

Monday - Chest, Triceps and Abs (if pre-contest)

• Bench Press. 2 Warmup and 3 working sets. 135 warm up. 225, 250, 275 pounds. Always 10 reps unless a heavy day, then no less then 6 reps.
• Incline Dumbbell Press or Incline Barbell Press. Switch exercise week to week. 3 heavy working sets. 185, 225, 245 pounds.
• Cables. 3 sets of each...upper, mid and lower. 60, 80 and 90 pounds.
• Dips. 3 sets of 15-20 reps.
• Triceps. 3 sets of 10 with different bars. 2 pushdowns and 1 reverse grip. 160, 170 and 180 pounds.
• Abs. 500 situps with a broom stick, 500 leg raises, 200 cable crunches.

Tuesday - Quads, Calves and Tibia

• Leg Extensions. Used for warmup sets only. Light weight, 60 to 80 pounds.
• Squats. 3 sets of 10 reps. 225, 275, 315, 405 pounds on heavy day.
• Hack Squats. 3 sets of 10 reps. 280, 370, 470 pounds.
• Smith Machine Front Squats. 3 sets of 10 reps. I stay light, 135, 190, 190.
• Leg Extensions. 3 sets of 10 reps. 200, 250, 300 pounds. Depends on the machine.
• Seated Calf Raise. 5 sets of 15 reps, plus 1 set on single leg raises. Stay light, 90, 135 pounds.
• Standing Calf Raises on Hack Squat Machine. 5 sets of 15 reps, plus 1 set on single leg raises. Stay light, 90, 135 pounds.
• Tibia. 3-4 sets of 15 reps. 25 to 45 pounds.

Wednesday - Back and Abs (if pre-contest)

• Lat Pulldowns, with Long Bar. 3 sets of 10 reps. 180, 200 and 240 pounds.
• V-Bar Pulldowns. 3 sets of 10 reps. 160, 180, 220 pounds.
• Seated Cable Row. 3 sets of 10 reps. 180, 220 and 240 pounds.
• Bent Over Barbell Rows. 3 sets of 10 reps. 135, 185, 225 pounds.
• Deadlifts. 3 sets of 10 reps. 185, 225, and 275 to 315 pounds.
• Dumbbell Shrugs. 3 sets of 10 to 12 reps. 100, 115 and 130 pounds.
• Abs. 500 situps with a broom stick, 500 leg raises, 200 cable crunches.

Thursday - Hamstrings, Calves, Tibia, and Abs (if pre-contest)

• Lying Hamstring Curls. 2 warmup and 3 working sets. 100 warmup. 125, 145 and 165 pounds.
• Seated Hamstring Curls. 3 sets of 10 reps. 125, 145, and 165 pounds.
• Dumbbell Lunges. 1 set of 150 steps with 20 pound dumbbells.
• Seated Calf Raises. 5 sets of 15 reps, plus 1 set on single leg raises. Stay light, 90, 135 pounds.
• Standing Calf Raises on Hack Squat Machine. 5 sets of 15 reps, plus 1 set on single leg raises. Stay light, 90, 135 pounds.
• Tibia. 3-4 sets of 15 reps. 25 to 45 pounds.
• Abs. 500 situps with a broom stick, 500 leg raises, 200 cable crunches.

Friday - Shoulders

• Front and Side Laterals. Light, for warmups.
• Military Press. 3 sets of 10 reps, and a heavy set of 6 reps. 135, 185, 225 and 245 pounds.
• Arnold Press. 3 sets of 10 reps. 50, 65 and 75 pounds.
• Rear Delt on Pec Dec Machine. 110 and 140 pounds for 10 reps. 180 pounds for 8 reps.
• Front Barbell Raises. 3 sets of 10 reps, empty bar, 65, 85 pounds. Or 3 sets of Front Dumbbell Raises.
• Side Laterals. 3 sets of 10 reps. 25, 35 and 35 pounds.
• Behind the Neck Barbell Press. 3 sets of 10 reps. 95, 105 and 135 pounds.
• Barbell Shrugs. 3 sets of 10 reps. 225, 315 and 365 pounds.

Saturday - Arms and Abs (if pre-contest)

• V-Bar Cable Triceps Pushdowns. 3 sets of 10 reps. 180, 200, 220 pounds.
• Straight Bar Cable Pushdowns. 3 sets of 10 reps. 180, 200 and 220 pounds.
• Cable Rope Pushdowns. 3 sets of 10 reps. 90, 110 and 130 pounds.
• Reverse Pulldowns. 3 sets of 10 reps. 90, 120 and 140 pounds.
• Overhead Dumbbell Extensions. 3 sets of 10 reps. 65, 80 and 90 pounds.
• Alternating Dumbbell Bicep Curls. 3 sets of 10 reps, sometimes with drop sets. 40, 50 and 60 pounds.
• Standing Barbell Curls. 3 sets of 10 reps. 85, 105 and 135 pounds.
• Preacher EZ Bar Curls. 3 sets of 10 reps. 77, 97 and 117 pounds.
• Seated Cable Curls, performed on Seated Cable Row Machine. 3 sets of 10 reps. 90, 120 and 130 pounds.
• Sometimes finish with Hammer Dumbbell Curls.
• Abs. 500 situps with a broom stick, 500 leg raises, 200 cable crunches.

Saturday and Sunday - OFF

If you have to pick only 3 exercises, what would they be and why?

1. Bench Press - love the heavy weights.
2. Dumbbell Curls - love the pumps.
3. Leg Press - Love the sick looks you get when the machine in loaded.

What's the best training tip you could give to others?

Always train as hard as you can but ALWAYS listen to your body...especially when you get older.

Nutrition

What is your philosophy on nutrition?

Always eat lean and healthy but don't feel bad on your cheat days...I feel if your body says I need it than eat it.

Give us a typical day in your off season diet:

• Full breakfast of 1/2 dozen egg whites and one whole egg with cup of oatmeal.
• Protein shake 40-60 grams after work out.
• 2 chicken breasts and a lot of veggies.
• Another protein shake around 40-60 grams of protein.
• 2 chicken breasts and sweet potatoes and veggies, or a nice big steak...depends on the mood.
• Bed time protein shake 40-50 grams of protein.
• BUT if I am hungry for hot dogs or pizza or burger I eat it, not more than once in a week, but I eat it.

Give us a typical day in your diet (contest prep):

Almost exactly the same, but will have 2 low carb days (under 60 grams) and high protein (around 250-300), and then the third day high carb (around 250) and low protein (around 100 grams), and only a cheat meal until 5 weeks out - than no cheat meals at all. But will still have filet steak 6 oz once per week.

What are your favorite meals and foods?

Love steak. Could eat it everyday. And sweet potato. And I like dinner best.

Favorite cheat food?

Pizza, pasta or hot dogs.

What's the best diet tip you could give to others?

Eat well all the time and it won't be so hard to tighten the diet for pre-contest.

Supplements

What supplements do you use that give you great results? How do you use them?

1. Beverly International proteins for all shakes, no sugar, no fats, low sodium and taste great.
2. Beverly International aminos. I take the mass amino and liver with each meal and 1 per lb of body weight.
3. NO Xplode for pre-workout.

What brands do you think are offering the best products at the moment?

I really like Beverly International.

What do you think is a good off season muscle building stack?

Creatine, L-glutamine, Bcaa's, protein.

What do you think is a good pre-contest/fat loss stack?

I like the lean out and 7-keto from Beverly International. That's all I use for fat burners.

Advice For Others

What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?

1. Stay natural and don't get discouraged when you are in between diets...it will all dial in.
2. Don't cheat on your meals during contest prep.
3. Practice your poses...it means more than you think on stage.

What is your best advice for looking your best on competition day?

Be proud of your self...you worked hard and it will show.

How do you stay motivated? What advice would you give to someone who's having trouble staying on track?

My wife keeps me motivated and I blast some hardcore music while I workout.

Future Plans

What shows have you got coming up, where can we see you compete?

Northern States Supernaturals in NY (where I had my first show) in march 2010...that's where I want to get my card.

What would you like to achieve in your natural bodybuilding career?

MY PRO CARD and be the guest poser at a great show like the Cardinal Classic in Ohio.

Favorite Competitors/Idols

Who are your favorite bodybuilders and idols?

Frank Zane...the Giant Killer.

How Can People Contact You?

How can people contact you?

• My email: philplacko@sbcglobal.net