Denham Ravi Profile

BIO:

Name: Denham Ravi

Birth date: 24/06/1984

Birthplace: Colombo, Sri Lanka

Current Location: Brisbane, Queensland

Height: 178cm

Contest weight: 78Kg

Off Season weight: 81Kg

Titles Won or Achieved:
5th in Asia Pacific Fitness Model 2011.

Other Achievements:
Cover of 2011 July Issue of Australian Natural Bodz Magazine
Selected to be part of Team Natural Bodz for 2011 Musclemania

Why and when did you start weight training?
I started training when I was 16 as I have an older brother who trained and of course I wanted to do everything he did. Also as I played representative cricket and my dad thought that strength training would help my performance

Can you provide an example of your typical training week?
This was my spilt for my last preparation.

Day

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Workout

Shoulders
5 x Smith machine shoulder press (2 warm up sets)
3 x Lateral raises
4 x Bent over lateral raises
3 x Upright Rows

Hamstrings
6 x Squats (3 warm up sets)
3 x Walking Lunges
4 x Seated Hamstring Curls
3 x Stiff legged deadlights

Calves
5 x Calf Press
3 x Standing Calf Raises
3 x Seated Calf Raises

Chest
5 x Incline DB Bench (2 warm up sets)
3 x Flat Bench
3 x Smith Machine Incline Bench
3 x Cable Flyes (15,15,15)

Arms
2 x Rope Pulldown (2 warm up sets)
3 x Decline Bench Ezy Bar Overhead Extension
Superset with Close grip Press
3 x DB Kickbacks
4 x Wide Grip Barbell Curls
3 x DB Curls
3 x Close Grip Ezy bar curl

Quads
5 x Leg Press (2 warm up sets)
3 x Sumo Squats
3 x Hack Squats
4 x Leg Extension

Calves
5 x Calf Press
3 x Standing Calf Raises
3 x Seated Calf Raises

Back
6 x 10 Pullups (2 x overhand wide grip, 2 x netural grip, 2 x underhand)
4 x T-Bar Row
4 x Close grip seated Row
3 x Underhand Barbell Row
3 x Lat Pull Down
3 x Deadlifts

Rest

I also do Cardio every morning and Abs every other morning.

Can you share your competition diet secrets?
My diet is closely monitored by my nutritionist Liam Kelly. He's constantly adding new tricks every time we diet down. But one tip i can offer is to make sure you have enough good fats, almonds, flaxseed oil, mct oil etc...

Do you believe you have to lift heavy to build muscle mass?
I believe the weight has to be heavy enough to challenge you but not so heavy that you have sloppy form and can't actually feel your target muscles working

The one exercise everyone must do?
Well I’ll be greedy and name a few. Squats, Chin Ups and Lateral Raises - Always keep working for that X frame

What are your plans in regards to future competitions?
In 2012 I intend on competing at the Asia Pacific Fitness Model Championships on the Gold Coast. I may compete in other competitions either side of that show providing they don't comprise my performance at the Asia Pacific.

The best tip you could pass on to someone starting off in your sport?
Don't wait to compete, you can learn so much about your body when preparing for a competition. After that competition your training should greatly improve.

Your favorite Powerzone Supplement stack?
Red Fuzion
Bullet Proof Xtreme
Leukadron
ALC

Denham Ravi Team Powerzone Athlete

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