Robert Walkley

Name: Robert Walkley

Age: 61

Where: Townsville, Australia

Height: 5'10"

Weight: 178 Lbs

Years Bodybuilding: 6

Favorite Bodypart: Legs and back

Favorite Exercise: Leg Press

Favorite Supplements: Creatine, Zeus, Extend and Defin8

How Did You Get Started?

Got started by my kids telling me I was killing myself with smoking, drinking and rabble-rousing! So I gave up smoking, cut the booze out almost totally, got fit and took to the gym and really have never looked back. Was into the gym and hooked up with a Greek guy, Tony Tsompanellis and he suggested I do the Mens Health magazine's "12 Week Challenge".  Ended up taking out the "Over 40" section and from there he suggested more hard core body building.  With him as my coach I have been progressing ever since under his watchful eye and sharp mind,

Why Do I do it?

The things I love about bodybuilding are the continual personal tests and challenges it sets for you. And how you - and only you - can decide whether you are up to the challenge or not. And how amazing it then feels when you not only face them head-on but manage to overcome the obstacle or adversity and still maintain your focus, direction and motivation.

At my age, fact is, things go south physically. So between pulled hamstrings, a prolapsed disk at C4, kidney stones, various bursitis issues in elbows and two shoulder reconstructions... I was never going to let that stop me and again - the fantastic boost to my self-belief and sense of who I am and what I can still accomplish astounded me.

I guess my favourite line to guys aspiring to the top is “The judges don’t care”.  They really don’t.  You don’t get to get up on stage with a big placard with all your excuses nicely set out as to why you aren’t this that or the other.  They. Don’t, Care. Period.  They simply look at the next guy.  Once you get that squarely in your head – excuses fade.  Commitment grows. Focus sharpens. And nothing remains but the utter will to be the best you can be.

Achievements

Was heavily into the ANB and won the Queensland State Over 50 title four times but never managed to beat a great athlete, John Lucky in the Nationals.

When I turned 60 last year, I won the ANB National title as well as the INBA State and National titles in the Over 60 section.

Then headed over to the USA for the Natural Universe and managed to win that title. 

From there, we headed to Reno for the Natural Olympia and managed 2nd; gotta say that really disappointed me. 

The following weekend in Las Vegas, I won the USA and World title in the MuscleMania Comps.

Workouts

For the past couple of years I have been using a one body-part per training day and with 5 sessions a week for about 1 hour maybe an hour and a half. Add in a couple of abs sessions and that's about it.
Mon: Legs
Tues: Calves and abs
Wed: Chest
Thu: Rest
Fri: Back
Sat: Shoulders
Sun: Bi’s and Tris

The secret I guess is to stimulate the muscles to grow with cycling the volume and intensity.  Particularly in the cutting phase, as you prepare for a contest,  you continue to send to the muscles the very clear signal that "YOU ARE STILL NEEEDED!".  So the workouts simply get more and more intense as the countdown proceeds.  Lots and lots of guys get that wrong and tend to "shrink" as they loss their fat...and hard earned muscle.

Nutrition

That's varies. Bulking, which for me goes Jan-June, involves a fair bit of carbs, a bit of fat, and of course, max protein. Getting lean involves max protein and minimum carbs and fat with heavy emphasis on steady state cardio interspersed with HIIT.

Supplements

Creatine is my main thing. Being all natural with all the tests here and having urine and blood tests even lie detectors, we strive to keep it clean. Zeus from ASN has helped me to keep the test levels high. BCAA's are a must and I find Extend great.  When I need to cut, I use Defin8.

Future Plans

Of course, I'd like to back up and repeat my Aussie title defences.  I am already booked for the Natural Universe which this year has returned to Down Under in Brisbane.  Gonna be awesome at the Chandler Complex in October. But that damn Olympia over in Reno has got my eye and I am determined to head over there and try and take care of that little piece of unfinished business.

Tip to Other Bodybuilders

As for the tip I'd share, it has nothing to do with training or nutrition. This game is a mental game.  Ask anyone who gets to the stage.  They’ve had to conquer their own demons and keep their mind in the game through weeks of deprivation, great sacrifice and unbelievably hard work.

So the tip - refuse to accept ANYONE else's measure of who you are, how far you can go and what you can achieve. Set your own goals. Carry them around with you.  Keep in close.  Refer to them in your times of need. Let them light the way when the world is dark. Be your own man and thru thick or thin,  good or bad - achieve what your mind perceived for you.

In my locker at the gym I have this picture of a guy who was absolutely awesome at one of the shows and someone I aspired to be like.  Below it I wrote:

Conceive.

Perceive.

Believe.

ACHIEVE!