pharmafreak Dease

Dease Watson

CBBF National Level Men's Physique

  • Height: 5'9
  • Residence: Kamloops, BC
  • Contest Weight: 185 lbs
  • Current Weight: 200 lbs

Dease Watson (BIO)

As a pharmacist, managing the health and providing care to people is something Dease takes pride in. And as a man, inspiring and influencing others to take control of their own health and better themselves is truly invaluable. Bodybuilding has been a part of Dease’s life for as long as he can remember. Pursuing his dream of competing on stage has been life changing for Dease and provided him with even more purpose. From his debut for the Inside Fitness Cover Model Vancouver show, followed by several appearances as a Men’s physique competitor, he’s been able to share his story and touch the lives of more people than he ever thought would be possible. Dease plans on hitting the stage in 2016. As far as he’s concerned, he’s living the dream right now.

Contest History

  • 2013 Inside Fitness Model Search Vancouver Men’s Physique – 1st
  • 2013 BCABBA Western Canadians Men’s Physique Class B – 11th
  • 2013 BCABBA Sandra Wickham Fall Classic Men’s Physique Class B – 12th
  • 2014 BCABBA Western Canadians Men’s Physique B –1st
  • 2014 BC Championships Men’s Physique Class A – 2nd
  • 2015 CBBF National Championships Men’s Physique Open B – 3rd

HOW TO TRAIN LIKE DEASE

Yellow Seperator

Day 1: Quads and Hamstrings 

Leg Extensions: 5 x 16 reps
5th set drop set (16, 5-6, 5-6, 5-6)

Lying Leg Curls: 5 x 16 reps (20-30 second loaded stretch on last rep)
5th set drop set (16, 5-6, 5-6, 5-6)

Squats: 5 x 16 reps

Leg Press:
Set 1: 20 reps
Set 2: 16 reps
Set 3: 12 reps
Set 4: 10 reps
Set 5: 10 reps (rest-pause)

Straight Leg Deadlift: 5 x 16 reps
5th set rest-pause

Day 2 : Chest and Triceps 

Flat Bench Dumbbell Fly: 5 x 12 reps (loaded stretch on last rep)
5th set drop set (12, 4-6, 4-6, 4-6)

Incline Dumbbell Press Superset with Incline Hex Press: 5 x 12 reps (hex as many as possible)
5th set rest-pause

Machine Flat Chest Press: 5 x 12 reps (loaded stretch on last rep)
5th set drop set (12, 4-6, 4-6, 4-6)

High Cable Cross Overs: 5 x 20
5th set 21’s

Assisted Dip Machine (Targeting Triceps): 5 x 16-20
5th set drop set (16-20, 4-6, 4-6, 4-6)

Tricep Pressdown: 5 x 12 reps
5th set drop set

Tricep Extension Machine: 5 x 12 reps (loaded stretch on last rep)
5th set drop set

Day 3: Back and Biceps

Lateral Pull Down superset with Straight Arm Pull Down: 5 x 12 reps each
5th set drop set

Seated Row Machine: 5 x 12 reps (loaded stretch final rep)
5th set resp-pause

Assisted T-Bar Row: 5 x 12 reps (loaded stretch final rep)
5th set drop set

Dumbbell Pull-Over: 5 x 12 reps
5th set drop set

Preacher Curl Machine: 5 x 12 reps (loaded stretch final rep)
5th set drop set

Standing Barbell Curl: 5 x 12 reps
5th set drop set

Dumbbell Concentration Curls: 5 x 12 reps
5th set rest-pause

Day 4: Shoulders

Seated Dumbbell Shoulder Press Superset with Dumbbell Lateral Raises Superset with Dumbbell Front Raises: 5 x 12 reps
5th set drop set on press (single set on supersets)

Reverse Pec Fly Superset With Dumbbell Lateral Raises: 5 x 12 reps
5th set drop set reverse fly

Cable Face pull (Rope) Superset With Wide-grip Upright Row: 5 x 12 reps
5th set rest pause

Seated Smith Shoulder Press (Behind the Neck): 5 x 12 reps
5th set 21’s

Everyday: Calves 

Standing Body Weight Calf Raises:
1 Set: 100 reps
Rep tempo: 2 seconds up, 2 second peak contraction, 2 seconds down, 0 seconds at bottom

Core Days: 2-3 Times a Week

Pike Crunches Superset with Crunches Superset with Reverse Crunches Superset with Seated Bar Oblique Twists: 4 Sets
15 reps each, 1 minute rest between sets.

Off Season Cardio: Once a week HIIT on stationary Bike
5 minute warm up, 10 minute intervals (20 seconds intense, 60 seconds rest)
5 to 10 minute cool down

Core Days: 2-3 Times a Week

Pike Crunches Superset with Crunches Superset with Reverse Crunches Superset with Seated Bar Oblique Twists: 4 Sets
15 reps each, 1 minute rest between sets.

Off Season Cardio: Once a week HIIT on stationary Bike
5 minute warm up, 10 minute intervals (20 seconds intense, 60 seconds rest)
5 to 10 minute cool down

Day 1: Quads and Hamstrings 

Leg Extensions: 5 x 16 reps
5th set drop set (16, 5-6, 5-6, 5-6)

Lying Leg Curls: 5 x 16 reps (20-30 second loaded stretch on last rep)
5th set drop set (16, 5-6, 5-6, 5-6)

Squats: 5 x 16 reps

Leg Press:
Set 1: 20 reps
Set 2: 16 reps
Set 3: 12 reps
Set 4: 10 reps
Set 5: 10 reps (rest-pause)

Straight Leg Deadlift: 5 x 16 reps
5th set rest-pause

Day 2 : Chest and Triceps 

Flat Bench Dumbbell Fly: 5 x 12 reps (loaded stretch on last rep)
5th set drop set (12, 4-6, 4-6, 4-6)

Incline Dumbbell Press Superset with Incline Hex Press: 5 x 12 reps (hex as many as possible)
5th set rest-pause

Machine Flat Chest Press: 5 x 12 reps (loaded stretch on last rep)
5th set drop set (12, 4-6, 4-6, 4-6)

High Cable Cross Overs: 5 x 20
5th set 21’s

Assisted Dip Machine (Targeting Triceps): 5 x 16-20
5th set drop set (16-20, 4-6, 4-6, 4-6)

Tricep Pressdown: 5 x 12 reps
5th set drop set

Tricep Extension Machine: 5 x 12 reps (loaded stretch on last rep)
5th set drop set

Day 3: Back and Biceps

Lateral Pull Down superset with Straight Arm Pull Down: 5 x 12 reps each
5th set drop set

Seated Row Machine: 5 x 12 reps (loaded stretch final rep)
5th set resp-pause

Assisted T-Bar Row: 5 x 12 reps (loaded stretch final rep)
5th set drop set

Dumbbell Pull-Over: 5 x 12 reps
5th set drop set

Preacher Curl Machine: 5 x 12 reps (loaded stretch final rep)
5th set drop set

Standing Barbell Curl: 5 x 12 reps
5th set drop set

Dumbbell Concentration Curls: 5 x 12 reps
5th set rest-pause

Day 4: Shoulders

Seated Dumbbell Shoulder Press Superset with Dumbbell Lateral Raises Superset with Dumbbell Front Raises: 5 x 12 reps
5th set drop set on press (single set on supersets)

Reverse Pec Fly Superset With Dumbbell Lateral Raises: 5 x 12 reps
5th set drop set reverse fly

Cable Face pull (Rope) Superset With Wide-grip Upright Row: 5 x 12 reps
5th set rest pause

Seated Smith Shoulder Press (Behind the Neck): 5 x 12 reps
5th set 21’s

Everyday: Calves 

Standing Body Weight Calf Raises:
1 Set: 100 reps
Rep tempo: 2 seconds up, 2 second peak contraction, 2 seconds down, 0 seconds at bottom

Core Days: 2-3 Times a Week

Pike Crunches Superset with Crunches Superset with Reverse Crunches Superset with Seated Bar Oblique Twists: 4 Sets
15 reps each, 1 minute rest between sets.

Off Season Cardio: Once a week HIIT on stationary Bike
5 minute warm up, 10 minute intervals (20 seconds intense, 60 seconds rest)
5 to 10 minute cool down

Day 1: Quads and Hamstrings 

Leg Extensions: 5 x 16 reps
5th set drop set (16, 5-6, 5-6, 5-6)

Lying Leg Curls: 5 x 16 reps (20-30 second loaded stretch on last rep)
5th set drop set (16, 5-6, 5-6, 5-6)

Squats: 5 x 16 reps

Leg Press:
Set 1: 20 reps
Set 2: 16 reps
Set 3: 12 reps
Set 4: 10 reps
Set 5: 10 reps (rest-pause)

Straight Leg Deadlift: 5 x 16 reps
5th set rest-pause

Meal 1

4 Whole Eggs

1 Tbsp Coconut Oil

2 Servings Veggies (Broccoli, Asparagus)

30 g Walnuts

 

Meal 2

1 Serving Spinach

2 Tsp of Fish Oil

2 Tsp Of Avocado Oil Or Olive Oil

100 G of Chicken

1/2 Scoop of PROTEIN FREAK™

1 Tbsp Of Chia Seeds

1.5 Tbsp Of Hemp Hearts

 

Meal 3

200 G Turkey Breast

1.5 Tbsp Of Coconut Oil

30 G Pecans

2 Servings of Veggies

 

Meal 4 (Same as Meal 2)

1 Serving Spinach

2 Tsp of Fish Oil

2 Tsp Of Avocado Oil Or Olive Oil

100 G of Chicken

1/2 Scoop of PROTEIN FREAK™

1 Tbsp Of Chia Seeds

1.5 Tbsp Of Hemp Hearts

 

Meal 5

200 G Boneless Skinless Chicken Breast

2 Servings of White Rice

1 Banana

1 Tbsp Of Coconut Oil

 

Meal 5

200 G Boneless Skinless Chicken Breast

2 Servings of White Rice

1 Banana

1 Tbsp Of Coconut Oil

 

Meal 1

4 Whole Eggs

1 Tbsp Coconut Oil

2 Servings Veggies (Broccoli, Asparagus)

30 g Walnuts

 

Meal 2

1 Serving Spinach

2 Tsp of Fish Oil

2 Tsp Of Avocado Oil Or Olive Oil

100 G of Chicken

1/2 Scoop of PROTEIN FREAK™

1 Tbsp Of Chia Seeds

1.5 Tbsp Of Hemp Hearts

 

Meal 3

200 G Turkey Breast

1.5 Tbsp Of Coconut Oil

30 G Pecans

2 Servings of Veggies

 

Meal 4 (Same as Meal 2)

1 Serving Spinach

2 Tsp of Fish Oil

2 Tsp Of Avocado Oil Or Olive Oil

100 G of Chicken

1/2 Scoop of PROTEIN FREAK™

1 Tbsp Of Chia Seeds

1.5 Tbsp Of Hemp Hearts

 

Meal 5

200 G Boneless Skinless Chicken Breast

2 Servings of White Rice

1 Banana

1 Tbsp Of Coconut Oil

 

Meal 1

4 Whole Eggs

1 Tbsp Coconut Oil

2 Servings Veggies (Broccoli, Asparagus)

30 g Walnuts

 

  • AMINO FREAK™
  • SD CREATINE HCL™
  • GREENS FREAK™
  • VITA FREAK™
  • SUPER FREAK™
  • PUMP FREAK™
  • RIPPED FREAK™
  • PROTEIN FREAK™
  • AMINO FREAK™
  • SD CREATINE HCL™
  • GREENS FREAK™
  • VITA FREAK™
  • SUPER FREAK™
  • PUMP FREAK™
  • RIPPED FREAK™
  • PROTEIN FREAK™

TRAINING

Leg Extensions: 5 x 16 reps
5th set drop set (16, 5-6, 5-6, 5-6)

Lying Leg Curls: 5 x 16 reps (20-30 second loaded stretch on last rep)
5th set drop set (16, 5-6, 5-6, 5-6)

Squats: 5 x 16 reps

Leg Press:
Set 1: 20 reps
Set 2: 16 reps
Set 3: 12 reps
Set 4: 10 reps
Set 5: 10 reps (rest-pause)

Straight Leg Deadlift: 5 x 16 reps
5th set rest-pause

Flat Bench Dumbbell Fly: 5 x 12 reps (loaded stretch on last rep)
5th set drop set (12, 4-6, 4-6, 4-6)

Incline Dumbbell Press Superset with Incline Hex Press: 5 x 12 reps (hex as many as possible)
5th set rest-pause

Machine Flat Chest Press: 5 x 12 reps (loaded stretch on last rep)
5th set drop set (12, 4-6, 4-6, 4-6)

High Cable Cross Overs: 5 x 20
5th set 21’s

Assisted Dip Machine (Targeting Triceps): 5 x 16-20
5th set drop set (16-20, 4-6, 4-6, 4-6)

Tricep Pressdown: 5 x 12 reps
5th set drop set

Tricep Extension Machine: 5 x 12 reps (loaded stretch on last rep)
5th set drop set

Lateral Pull Down superset with Straight Arm Pull Down: 5 x 12 reps each
5th set drop set

Seated Row Machine: 5 x 12 reps (loaded stretch final rep)
5th set resp-pause

Assisted T-Bar Row: 5 x 12 reps (loaded stretch final rep)
5th set drop set

Dumbbell Pull-Over: 5 x 12 reps
5th set drop set

Preacher Curl Machine: 5 x 12 reps (loaded stretch final rep)
5th set drop set

Standing Barbell Curl: 5 x 12 reps
5th set drop set

Dumbbell Concentration Curls: 5 x 12 reps
5th set rest-pause

Seated Dumbbell Shoulder Press Superset with Dumbbell Lateral Raises Superset with Dumbbell Front Raises: 5 x 12 reps
5th set drop set on press (single set on supersets)

Reverse Pec Fly Superset With Dumbbell Lateral Raises: 5 x 12 reps
5th set drop set reverse fly

Cable Face pull (Rope) Superset With Wide-grip Upright Row: 5 x 12 reps
5th set rest pause

Seated Smith Shoulder Press (Behind the Neck): 5 x 12 reps
5th set 21’s

Standing Body Weight Calf Raises:
1 Set: 100 reps
Rep tempo: 2 seconds up, 2 second peak contraction, 2 seconds down, 0 seconds at bottom

Pike Crunches Superset with Crunches Superset with Reverse Crunches Superset with Seated Bar Oblique Twists: 4 Sets
15 reps each, 1 minute rest between sets.

Off Season Cardio: Once a week HIIT on stationary Bike
5 minute warm up, 10 minute intervals (20 seconds intense, 60 seconds rest)
5 to 10 minute cool down

MEAL PLANS

4 Whole Eggs

1 Tbsp Coconut Oil

2 Servings Veggies (Broccoli, Asparagus)

30 g Walnuts

1 Serving Spinach

2 Tsp of Fish Oil

2 Tsp Of Avocado Oil Or Olive Oil

100 G of Chicken

1/2 Scoop of PROTEIN FREAK™

1 Tbsp Of Chia Seeds

1.5 Tbsp Of Hemp Hearts

200 G Turkey Breast

1.5 Tbsp Of Coconut Oil

30 G Pecans

2 Servings of Veggies

1 Serving Spinach

2 Tsp of Fish Oil

2 Tsp Of Avocado Oil Or Olive Oil

100 G of Chicken

1/2 Scoop of PROTEIN FREAK™

1 Tbsp Of Chia Seeds

1.5 Tbsp Of Hemp Hearts

200 G Boneless Skinless Chicken Breast

2 Servings of White Rice

1 Banana

1 Tbsp Of Coconut Oil

SUPPLEMENTS

AMINO FREAK™
SD CREATINE HCL™
GREENS FREAK™
VITA FREAK™
SUPER FREAK™
PUMP FREAK™
RIPPED FREAK™
PROTEIN FREAK™

GALLERY

Black Seperator
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