Home Athletes Products
Jim VonDoloski C.P.T.
 
  • Name: Jim VonDoloski
  • E-mail: jmvondo@hotmail.com
  • Age: 33
  • Where: Gaylord, MI
  • Height: 5’10
  • Off-Season Weight: 250
  • Contest Weight: 215
  • Years Bodybuilding: 4yrs Competing 15yrs Weight Lifting
  • Favorite Body part: Abdominals
  • Favorite Exercise: Squats or Deadlift
  • Favorite Supplements: American Pure Whey
Qualification: Nationally Qualified B.A. Business Marketing Bachelors Degree Masters Conditioning certificates AFTA Certified Bulking diet: Red Meat, Potatoes, Pizza Mass bulk Routine: Monday & Tuesday Pyramid Weight training, Thursday & Friday Medium weight high repetitions, Cardio 45 to 60 minutes 6 days a week. Cutting diet: Chicken Breast, Brown Rice, Egg Whites & Oatmeal, Whey Protein Total Protein: 70 to 80grams 7 times daily. Total Carbs: 3days 100g daily, 4days 500g daily Cutting routine: 2 to 3 1/2hr sessions of high rep weight training daily, 45mins of cardio daily   Accolades/awards: Great Lakes Ironman 2009 Overall Winner Western Michigan 2010 1st Place Heavyweight Michigan State Championships 2012 3rd Place Heavyweight
 
Certified Personal Trainer, James VonDoloski lives with his wife Wendy, in Northern Michigan. Jim trains his clients at area gyms including Powerhouse Gym, Snap Fitness, and Treetops Spa. Jim also utilizes the beautiful surroundings Northern Michigan has to offer as his training grounds, such as the ski hills of Treetops and the paved paths of Aspen Park. In addition to his A.F.T.A certification, Jim has degrees in both Accounting and Business Marketing from the University of Phoenix. He and his wife are members at The Connection Church in Gaylord and Jim has recruited his pastor and friend Allen Ballard, as a training partner. Jim, a veteran of the United States Marine, has traveled the world, allowing him to experience various European and Asian cultures, fitness approaches, and cuisine. Jim has combined these elements from his travels to design custom training techniques, meal plans, and maintenance programs for each of his clients, tailored to their goals and aspirations. These qualities paired with Jim's passion for relating his knowledge and helping people, create a personalized and effective means by which he can lead them to achieve their goals.
 

READ MORE>>
 
 
Preparation for the NPC Western Michigan Bodybuilding Invitational 2012 - 9/17/2012
 

Monday Sept. 17th 2012 8am boot camp class 1hr 10am 30mins stationary bike 7:45 pm Legs and Back. Super sets of Squats and Dead-lifts for 30 mins. Doing approximately 10sets of each with 135 lbs up to 315 lbs 10 to 15 reps/set. 3 sets lunges with 65lbs dumbbells approx. 100 ft/set. Then cool down with stretching.

READ MORE>>
 
 
NPC National competitor James Vondoloski with his favorite Protein
 
NPC National competitor James Vondoloski with his favorite Protein
 
 
READ MORE>>
 
 
NPC nationals bound James Vondoloski Workout log W/E 10/6/2012
 
Monday:30 minutes of stationary bike for cardioSmith Machine Shoulder Press 135 x 15reps x 5 sets Shoulder Shrugs (Barbell) 315 x 12 reps x 5 sets Bicep Curls 40 lbs (d-bells) 15 reps x 5 sets add 5lbs after each set Lunchtime 45 mins cardio stair-stepper Tuesday: 30mins of stationary bike for cardio Leg squats barbell 225lbs 10 to 15reps x 20 sets straight-legged deadlift 225lbs 15reps x 5 sets Boot-camp Class 1hr lunchtime cardio 45mins treadmill/elliptical evening Boot-camp Class 1hr   Wednesday: 2 1/2hr cardio sessions no resistance training Thursday: 40mins stationary bike for cardio Barbell Dead-lift 2 sets of 225 x 15reps, 2 sets of 275 x 12reps, 2 sets of 315 x 8reps, 2 sets 405 x 6reps Tricep Bench Pull-overs 70lb 75lb 80lb 85lb 90lb sets of 10reps Evening Boot-camp Class 1hr Friday: 20mins of stair-stepper 20mins of treadmill 6.5mph Bench-press 225 x 10reps x 5sets, 275 x 8reps x 3sets, x 315lbs x 4reps x 2sets Saturday: off Sunday: 20mins stair-stepper 20mins of stationary bike Evening Leg presses 5 sets 4,5,6,7,8,9 plates,max reps super set with squats 225, 275, 315, 405 max reps each set
 
 
READ MORE>>
 
 
Preparing for the NPC nationals 10/15/2012
 
Monday:
40mins cardio 45mins leg presses, leg extensions, leg curls, donkey raises. Boot-camp class 1hr, Evening 30mins cardio
 
Tuesday:
30mins of cardio, Chest n Biceps Bench press 10 sets 15reps 225/straight-bar curls 110lbs 10sets of 10reps (slow reps 3count release from top to bottom of repetition). Bootcamp class 1hr /Evening 30mins of cardio
 
Wednesday:
45 mins of cardio back and triceps Lat pull-downs 10sets of max repetitions, cable narrow-grip rows 10sets of 15reps, cable triceps press-downs with straight bar attachment. Evening 30mins of cardio dead-lifts 5sets of 225lbs 15reps, 5sets of 315lbs 10reps, 2sets of 405lbs 8reps.
Guided Meditation Audio Program
td>
Thursday:
40mins of cardio Shoulders standing military press 135lbs 5sets of 15reps, 185lbs 5sets of 8reps. shoulder shrugs 225lbs straight-bar 20reps 2 sets, 315lbs 5sets 12reps, 405lbs 5sets of 8reps/ Afternoon 30mins cardio Boot camp class
 
Friday:
30mins of cardio, Chest n Biceps Cable cross-overs super set with cable double biceps curls 10sets each,
 
Saturday:
Cardio 40mins Legs Squats 225lbs 10reps 5sets super set with walking lunges 60lb dumbbells followed by leg curls, leg extensions, donkey calve raises.
 
Sunday:
Cardio 30mins, Chest Incline presses 225 5sets 15reps followed by dumbbell shoulder presses sets starting with 80's up to 110's +5lb increments each set.
 
zp8497586rq
READ MORE>>
 
 
NPC national competitor James Vondoloski W/E 10/20/2012
 

Monday : 30mins cardio stationary bike and treadmill, boot-camp class 1HR, Smith Machine Squats 20set 10reps 275lbs in 45mins Tuesday: Morning 45mins cardio treadmill and stair-stepper, Push-ups 20sets of 20reps in 40mins.Evening boot-camp class 1HR Wednesday: 45mins of cardio treadmill and stationary bike, Shoulders, Seated Military Press 10sets 10 reps 185lbs super-set with barbell shoulder shrugs 10sets 10reps of 31

5lbs Thursday: 45mins of cardio treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class Upper Back Lat Pull-downs 20sets 10reps 185lbs Friday: 45mins of cardio treadmill and stationary bike,Straight-bar Deadlifts 20sets of 10reps 315lbs Saturday: 30mins of cardio step-mill and treadmill Biceps curls and Cable Rows 10sets each of 10reps Lat pull-overs 110lb barbell 5sets of 10reps, Evening 30mins of cardio treadmill and stationary bike Sunday: Off

zp8497586rq
READ MORE>>
 
 
NPC NATIONALS BOUND JAMES VONDOLOSKI
 
Workout Log Oct. 22ND to 29TH Monday: 7miles stationary bike and 2 miles treadmill, boot-camp class 1HR, Squats 20set 10reps 315lbs in 45mins Tuesday: Morning 45mins cardio treadmill and stair-stepper, benchpress 20sets of 10reps 275lbs + Boot-camp class 1hr. Evening boot-camp class 1HR Wednesday: 2 miles on treadmill and 7 miles on stationary bike, Shoulders, Standing Military Press 10sets 10 reps 135lbs super-set with barbell shoulder shrugs 10sets 10reps of 315lbs Thursday: 2 miles on treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class 1hr, Upper Back Lat Pull-downs 20sets 10reps 185lbs, 10sets of barbell dead-lift 275 10reps Friday: 2 miles on treadmill and 7 miles stationary bike, Straight-bar Dead-lifts 20sets of 10reps 315lbs 5 sets of dumbbell rows 80lb to 120lb +10lb increments each set Saturday: 30mins of cardio step-mill and treadmill, straight-bar Biceps curls 95lbs 10sets of 10reps, and Cable Rows 10sets each of 10reps of 185lbs Lat pull-overs 110lb barbell 5sets of 10reps, Evening 30mins of cardio treadmill and stationary bike Sunday: Off
zp8497586rq
READ MORE>>
 
 
NPC National Bodybuilder James Vondoloski Training for the NPC USA Nationals
 

READ MORE>>
 
 
Taste of sweet success fueled by American Pure Whey!!
 
My number one client, Nicholas Leech, has been training under me for two years now, following my strict workouts and eating plan. A main staple of our diet is APW isolate. I order each of us 20lbs. per month and it paid off. Nick swept the largest body building competition in Northern Michigan, taking 1st in his class and Overall Champion of the Grand Traverse Bod y Building Show! We'd like to thank APW for making such a high-quality, natural, product that gives us great gains, recovery and tastes awesome! Jim VonDoloski C.P.T.
 
 
zp8497586rq
READ MORE>>
 
 
Two week out from NPC USA national competition
 
This week finds me two weeks out from my May 25th competition. After a year of preparation for this upcoming competition, I am dieted-down and the heaviest for any competition thus far! Diet is more critical at this point than anything else. The groundwork has been laid as far as training goes and now my protein and carbohydrate intake is being fine tuned. I have cut way back on my complex carbs and concentrate primarily on protein and low sodium. The next two weeks will be very grueling and intense. Check back for more updates to come.
READ MORE>>
 
 
NPC NATIONAL BODYBUILDER James Vondoloski
 
 
Workout Log 11/4/2012


Monday: 7miles stationary bike and 2 miles treadmill, boot-camp class 1HR, Squats 10set 10reps 225lbs superset with leg press 6 plates 10sets of 10reps followed by 5 sets of squats 225lbs super-set with walking lunges w/ 55lb dumbbells

Tuesday: Morning 45mins cardio treadmill and stair-stepper, bench-press 20sets of 10reps 275lbs + Boot-camp class 1hr. Evening boot-camp class 1HR

Wednesday: 2 miles on treadmill and 7 miles on stationary bike, Shoulders, Standing Military Press 10sets 10 reps 135lbs super-set with barbell shoulder shrugs 10sets 10reps of 315lbs, side lateral raises 5 sets 45lb dumbbells to failure.

Thursday:  2 miles on treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class 1hr,Upper Back: Lat Pull-downs 20sets 10reps 185lbs, Biceps Easy-curl bar with 45lb plates followed by one-arm dumbbell preacher curls 5sets of 50, 55, and 60lb dumbbells to failure. 


Friday: 2 miles on treadmill and 7 miles stationary bike, Straight-bar Dead-lifts 20sets of 10reps 315lbs 5 sets of dumbbell rows 80lb to 120lb  +10lb increments each set


Saturday: 30mins of cardio step-mill and treadmill, incline dumb-bell presses started with 80's up 5lbs each set to 100lb dumbbells 10sets of 10reps, and Cable crossovers 10sets of 10reps starting with 60lbs up 5lbs every 3rd set till finished with 75lbs Lat pull-overs 110lb barbell 5sets of 10reps, Evening30mins of cardio treadmill and stationary bike

Sunday: 40mins of treadmill at 6.5mph and 40mins of stationary bike average speed 20mph
READ MORE>>
 
 
 
Reviews
 
 
 
 
Write Your Own Review
Enter your name:
Enter your Email id:
Write your review here:
 
Recent Posts
» Ironmill DDay2 competition - Keith Gavazzi First place
» NPC NATIONAL BODYBUILDER James Vondoloski
» Two week out from NPC USA national competition
» AMERICAN PURE WHEY 100% Whey protein matrix, chocolate Review
» Taste of sweet success fueled by American Pure Whey!!
» How to determine caloric intake on a diet
» NPC USA bodybuilder preparing for Michigan State championships
» my review of 100% pumped
» NPC National Bodybuilder James Vondoloski Training for the NPC USA Nationals
» American Pure Whey Review: 100% Whey Protein Isolate Strawberry Banana
» NPC NATIONALS BOUND JAMES VONDOLOSKI
» NPC national competitor James Vondoloski W/E 10/20/2012
» GPP Conditioning
» Preparing for the NPC nationals 10/15/2012
» NPC nationals bound James Vondoloski Workout log W/E 10/6/2012
» WHEY BOMBS!
» American Pure Whey Employees at the Mr. Olympia Las Vegas 2012
» Nutrient Timing with American Pure whey Sizer XXL
» NPC National competitor James Vondoloski with his favorite Protein
» AMERICAN PURE WHEY 100% Whey protein matrix, chocolate Review
» Preparation for the NPC Western Michigan Bodybuilding Invitational 2012 9/26/2012
» Preparation for the NPC Western Michigan Bodybuilding Invitational 2012 9/25/2012
» Preparation for the NPC Western Michigan Bodybuilding Invitational 2012 9/24/2012
» The Real Deal on Whey Isolate
» Preparation for the NPC Western Michigan Bodybuilding Invitational 2012 - 9/17/2012
» SIZER XXL Review from Brandon S
» Brandon S
» Keith Steele Gavazzi
» Matthew Morgan
» Front Double Biceps Posing
» Maxwell
» Training Article : - How T Shape your Chest
» Jim VonDoloski C.P.T.
» Brandon Stoudemire
» Emeka Okammor
» Therma Ripped
» KRE-ALKALYN
» NITRIX XXL
» Amino Burst
» Bcaa Tablets
 
© Copyright 2014. All Rights Reserved.