First introduce yourself to our readers
My name is Rahmatollah bashiri ,born in Marvdasht (kenare) , Live In Tehran-Iran
How did you get started with bodybuilding
Well , when I was young I played football in Iranian champion league (league 2) and I had a week point in my calves and couldn't jump so heigh so my coach offered me to register in a bodybuilding gym and work on my calves . After 2 or 3 months I found that I feel like bodybuilding and making muscles. So I left the Footbal forever and stuck to making muscles
Where does your motivation come from?
My motivation comes from all the people I have inspired to exercise. The same people who send me emails saying they have lost 20lbs or joined a gym because of me. I feel as if I have a duty/obligation to these people and that is my motivation. This is what pushes me to go to the gym and diet every day.
What has been your biggest accomplishment in the powerlifting and bodybuilding field?
My biggest accomplishments in powerlifting are winning 1 world raw deadlift championship hitting the world record in WPC congress.
My biggest accomplishments in bodybuilding are winning 3 Fars province bodybuilding championship titles and qualifying for the Iranian bodybuilding championship contest
What workout routine has worked best for you?
The best routine for my particular body has always been heavy weights mixed with high reps. This is how I was able to pack on dense muscle to my lean frame.
Full Routine:
Saturday : Back
Deadlifts 5—11-13
Lat Pull Downs 4—11-13
Bent Over Barbell Rows 4—11-13
Underhand Pull Ups 3—11-13
Seated Cable Rows 4—11-13
Overhand Pull Ups 1 set to failure
Sunday : upper chest and shoulder
Dumbbell Shoulder Press 5—11-13
Seated Dumbbell Side Raises 5—11-13
Seated Dumbbell Front Raises 3—11-13
Barbell Shrugs 4—11-13
Barbell Standing Military Press 4—11-13
Standing Dumbbell Arnold Presses 3—11-13
Incline Dumbbell Fly's 4—11-13
Incline Barbell Bench Press 5—11
Monday:front leg
Leg Extensions 5—11-13
Squat 13-11-9 5x7
Leg press 5 (7+7+7)
Walking Lunges to failure
Donkey Calf Raises 6—11-13
Tuesday : rest and massage
Wednesday: arms
Seated Preacher Curls 4—11-13
French Curls (on decline) 5—11-13
Standing Hammer Curls 4—11-13
Tricep Pushdowns 5—11-13
Heavy Barbell Curl 3—11-13
Seated Overhead Tricep Extensions 3—11-13
Thursday: hamstring and gluteus
Lying leg curls 5x 13
Standing leg curls 5x 15
Leg press 5x15
Dumbbell lying leg curls 5x15
Back extension 5x15
Donkey calf raise 5x15
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