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Training chris hester Nutrition

Progress Report: Chris “Raging Silverback” Hester - Contest Prep Updates!

By: Matt Meinrod

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1. What made you decide to work with your new coach Neil Hill?

I chose to work with Coach Neil Hill because his line of work speaks for itself. He's been coaching some of the best bodybuilders in the game such as Flex Lewis and William Bonac. Flex is a guy I've looked up to and followed for years now. And myself and William have very similar body types and body structures and he's been doing amazing since he stepped on the scene, so I knew it would be amazing to have the same coach as those guys. Also, Neil is someone who's been involved in bodybuilding longer than I've been alive (26 years), so he obviously knows his stuff. He's a no nonsense type of guy, meaning he's very critical, he's very detailed, and he tells it the way it is and that is exactly what I need heading into my first ever show.  

2. What has he changed with your training and diet from before?

Coach Hill changed a good amount of my program to bring up my weak points. *program included

3. How is your prep going?

I decided to postpone it until July 6th for Tim Gardener’s NPC Chicago National Qualifier. Doing a full 16-week prep is what I feel I need to bring up my hamstrings before I step on stage and doing the Pittsburgh show is just not enough time.

4. Have you been able to try MRE Bar yet? What were your thoughts on it?

I was able to try the MRE Bars at the Arnold Classic and hands down the best bar I have had ever! The blueberry cobbler and oatmeal chocolate chip ones were both amazing! I had at least 20 during the 3 days I was there. I would have had more, but had to remind myself I have a show coming up – that’s how great they tasted!

5. How was your Arnold Classic experience? 

My Arnold Classic experience was unbelievable. I did not want the weekend to end at all. I had such an amazing time from the moment I landed in Columbus. The atmosphere is unlike anything else in this sport. The people were just awesome, the entire Redcon1 team was great and worked their tails off it was absolutely insane! Definitely looking forward to the Arnold next year. 

6. How was your time at the Redcon1 booth?

My time at the Redcon1 booth was so surreal and humbling for me. I had so many people coming up and asking for advice and wanting to take pictures with me I still can't even believe it. Overall it was a great experience. The people were awesome, it was just humbling for me deep down inside I couldn't have imagined that in my wildest dreams. It definitely motivated me even more. And the entire Redcon1 team were killing it at the booth. They were answering all of the people questions, making tons of sales, interacting with people, giving tattoos, taking pictures – it was unbelievable. I'm glad I got to meet everyone there! 

7. Did you meet anyone that you were especially excited about?

Yes, I got to meet Flex Lewis and Chris Bumstead. I was pumped about meeting both of those two for the first time. Flex has been one of my idols for the longest. I’ve been a huge fan of his and the way he goes about his business, so I got to pick his brain on some things. And Chris Bumstead, another guy I look up to a lot and in my opinion, is the best in classic physique so it was very exciting to get to meet him as well. 

8. After watching the Arnold, do you feel like it’s just a matter of time until you make your way onto that stage?

Watching the Arnold definitely sparked another level of motivation inside me. Outside of the Mr. Olympia that is the biggest stage to be on, so I do see myself on the Arnold stage in the near future, if not next year then in 2020 absolutely. 

9. Did you think the judges got it right in the Men’s Open and 212?

I think the judges got it right in both the 212 and Men's open categories. I mean it could've went either way in the Men's Open between William Bonac and Dexter Jackson, but I think they got it right, both guys looked crazy insane as did each and every other competitor. As far as 212, Kamal looked very impressive, so I felt the judges got it right there as well. But again, each and every competitor came ready and did their thing. Everyone looked amazing! 

10. You’re coming to Florida for a visit soon. What would you like to see and do down here?

Yes, I will be in Florida in a few weeks. I would love to get some training footage for Redcon1 and I would also love to train at Flex Lewis gym dragons Lair with my coach Neil Hill. I also want to check out the Redcon1 HQ and warehouse and see how day-to-day operations run and meet the entire staff/team if possible.

Chris Hester’s Diet & Training Split  
16 Weeks of from the NPC Tim Gardener Chicago Extravaganza National Qualifier 

Meal 1: 6 whole eggs, 1/4 Cup of Jasmine Rice, 8 Ground Turkey Sausages
Meal 2: 2 Sirloin Steaks, 2/3 cup of Green Peas
Meal 3: 14oz Chicken Breasts, 7 Asparagus Spears, 1/4 Jasmine Rice
Meal 4: 4 pieces of Tilapia, 1/1/3 cup of Broccoli 
Meal 5: 12 oz Chicken Breasts, 1/4 Jasmine Rice, 1/1/3 cup Broccoli 
Meal 6: 3 Lean Turkey Burgers, 1 can Tuna, 5 egg whites 

Day 1 – Back & Biceps
Bent Over Barbell Rows
Pull-Ups
Lat Pulldowns
T-Bar Rows
V-Bar Low Row
Rope Pullovers
Back Pulldown Machine 

Standing Barbell Curls
Incline DB Curls
Standing DB Curls
Preacher Curls
High Cable Curls

+ 25 Minutes of steady-state cardio – Stairmaster or Elliptical

 

Day 2 – Quads & Calves  

Leg Extensions
Front Squats
Hack Squats 
Leg Press
Sissy Squats
V-Squats

Standing Calf Raises
Seated Calf Raises
Horizontal Calf Raises

+ 25 Minutes of steady-state cardio – Stairmaster or Elliptical

 

Day 3 – Chest & Triceps
Incline DB Press
Incline DB Flies
Flat Barbell Press
Incline Smith Machine Press
Flat DB Press
Incline Hammer Strength 
Cable Flies
Dips

Incline Skullcrushers
Overhead DB Extensions 
Rope Pushdowns
V-Bar Pushdowns 
Weighted Dips

+ 25 Minutes of steady-state cardio – Stairmaster or Elliptical

 

Day 4 – Shoulders & Traps
Seated Military Press - Front and back
Seated DB Shoulder Press
Standing DB Lateral Raises
Seated DB Lateral Raises
Bent Over DB Reverse Flies
Barbell Front Delt Raises
Pec/Dec Reverse Flies 
Single Arm Cable Lateral Raises 
EZ Bar Upright Rows

+ 25 Minutes of steady-state cardio – Stairmaster or Elliptical

 

Day 5 – Hamstrings/Glutes & Calves
Seated Leg Curls 
Lying Leg Curls
Back Squats 
Barbell Stiff Leg Deadlifts 
Walking Lunges
Reverse Hack Squats
Single Leg Leg Curls

Leg Press Calf Raises 
Standing Calf Raises
Seated Calf Raises

+ 25 Minutes of steady-state cardio – Stairmaster or Elliptical

 

 Day 6 – Triceps, Biceps, Forearms 

Close Grip Bench Press
Flat Skullcrushers
Single Arm DB Overhead Extensions
Cable Kickbacks
Single Arm Cable Pushdowns
Body weight Skullcrushers

DB Hammer Curls
Arnold DB Curls
Lying Cable Curls 
EZ Bar Curls
Standing DB Supination Curls

+ 25 Minutes of steady-state cardio – Stairmaster or Elliptical

 

Day 7 – Core, Forearms, Calves – Active Rest Day

 
 
 
 
 
 

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