The gym beast Ronnie Coleman: 8X Mr. Olympia

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Ronnie Coleman biography, bodybuilding

Personal life, raining plan, diet, surgeries and interview.

 
In the bodybuilding, many people came but Ronnie Coleman is the one of champion of the champion, who created a history in the bodybuilding world.
Evergreen bodybuilders started and finished in a period of time, Ronnie Dean Coleman is also known as Ronnie Coleman. He is a symbol of the bodybuilding and sports battlefield. He is known as Big Ron. He was real a best in the gym, he is a kind heart and great behavior personality. His word for  self-encouragement “ yeah buddy!”, “yeah baby!”, “Lightweight baby!” and “Nothing but a peanut!” have become commonplace in the bodybuilding community and in the gym all over the world.

Biography

Ronnie Dean Coleman, born May 13, 1964, in Monroe, Louisiana. In 1984 he graduated cum laude from Grambling State University (GSU) with a BSc in accounting. While at the university, he played American football as a middle linebacker with the GSU Tigers under coach Eddie Robinson. After graduation, he couldn’t find a job as an accountant, and instead of that, he went to work at a Domino’s Pizza outlet, where he would eat the complimentary pizza every day due to being so poor that he could barely afford to eat outside of work.
After some time he saw an advertisement in a newspaper, then he selected became a police officer in Arlington in 1989, Texas, where he served as an officer from 1989 to 2000 and a reserve officer until 2003. he is an American professional bodybuilder and an 8-time winner of Mr. Olympia’s title which is a world record created in a bodybuilding championship. In addition to these achievements, he also holds a world record in the highest number of wins in IFBB Professional – 26 to be precise. This is one of the reasons why Ronnie Coleman considered one of the greatest bodybuilders of all time.
Coleman supports the Inner City Games, an organization co-founded by Arnold Schwarzenegger in 1991. He was the recipient of the 2001 Admiral in the Texas Navy Certificate Award from Texas Governor Rick Perry for outstanding achievements in bodybuilding and for the promotion of physical fitness. In 2011, he launched Ronnie Coleman Signature Series, a company that provides sports nutrition and wellness products for bodybuilders and other athletes.
Ronnie retired in 2007, at the age of 45, Ronnie’s body not responding positively due to multiple surgeries and breaking disk during workouts.
In addition, Ronnie Coleman is a successful businessman, promotes his won protein and supplement, Ronnie Coleman’s holding net worth is $10 million in 2020.

 Personal life

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Ronnie Coleman met French-Lebanese personal trainer Rouaida Christine Achkar at a sports exposition in Paris on March 22, 1998. They were married in Beirut on December 28, 2007. They divorced shortly after.
On April 11, 2016, Coleman married personal trainer Susan Williamson, they are living happily in their marriage with his wife and four children. Ronnie’s family currently lives in Arlington, Texas, USA.

 Bodybuilding

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In 1990, Ronnie Coleman was working as a police officer in Texas, and Coleman’s fellow officer Gustavo Arlotta suggested to attend the Metroflex gym, owned by amateur bodybuilder Brian Dobson. Dobson offered Coleman a free lifetime membership in a condition if he allowed Dobson to train him for the upcoming Mr. Texas bodybuilding competition that year. After training for Mr. Texas, Coleman got first place in both the heavyweight and overall categories. He also defeated Dobson himself. Coleman won his first competition as a professional, the Canada Pro Cup, in 1995.
Personal information
Date of birth: May 13, 1964
Place of birth: Monroe, Louisiana, U.S
Weight: Contest: 287–300 lb (130–136 kg)
Weight: Offseason: 315–320 lb (143–145 kg)
Height: 5 ft 11 in (180 cm)
Height: 5 ft 11 in (180 cm)
 
Professional career

Pro-debut :  IFBB World Amateur Championships 1992

Best win:   IFBB Mr. Olympia 1998–2005

Predecessor:  Dorian Yates

Successor: Jay Cutler

Active: 1990–2009

 

Ronnie’s physique

• Chest: 147 cm
• Waist: 105 cm
• Arms: 58.5 cm
• Forearms: 46 cm
• Thighs: 88 cm
• Calves: 53 cm

Filmography

Year              Film
 
1998          Ronnie Coleman: The First Training Video
 
2000          Ronnie Coleman: The Unbelievable
 
2003          Ronnie Coleman: The Cost of Redemption
 
2006          Ronnie Coleman: Relentless
 
2008          Ronnie Coleman: Invincible
 
2009          Ronnie Coleman: The Last Training Video
 
2018          Ronnie Coleman: The King
 


Bodybuilding Titles

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Year                  Title(s)
 
1990             Mr. Texas (Heavyweight & Overall)
 
1991             World Amateur Championships (Heavyweight)
 
1995             Canada Pro Cup
 
1996              Canada Pro Cup
 
1997              Grand Prix Russia
 
1998               Mr. Olympia, Night of Champions, Toronto Pro Invitational, Grand Prix Finland, Grand Prix Germany
 
1999                Mr. Olympia, World Pro Championships, Pride  Grand Prix England
 
2000                Mr. Olympia, World Pro Championships, Mr. Brody Langley, Grand Prix England
 
2001               Mr. Olympia, Arnold Schwarzenegger Classic,
 

 New Zealand Grand Prix

2002                     Mr. Olympia, Grand Prix Holland
 
2003                     Mr. Olympia, Grand Prix Russia
 

2004                     Mr. Olympia, Grand Prix England, Grand Prix 

Holland, Grand Prix Russia

2005                     Mr. Olympia
 
2006                     Mr. Olympia, 2nd, Grand Prix Austria, Grand Prix Holland, Grand Prix Romania
 
2007                     Mr. Olympia, 4th

Ronnie’s surgeries and tough time

• December 2007 – laminectomy (removal of the back of the vertebral arch) of L4-L5 discs
 
• July 2011 – L3-L4 disc decompression (freeing up space)
 
• December 2011 – neck vertebra joint, C4-C6
 
• July 2014 – replacement of the left hip joint
 
• August 2014 – replacement of the right hip joint
 
• July 2015 – L3-L4 disc joint
 
• February 2016 – 11-hour spine surgery
“A typical day in my life looks like this: diet, training and sleep.”_Ronnie Coleman.


Ronnie’s most important competitions


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2006 -Mr. Olympia – second place

 
2002- Grand Prix Holland – first place
 
2001 -Arnold Classic – first place
 
2001- New Zealand Grand Prix – first place
 
2000- Grand Prix England – first place
 
1999-2000 Mr. Texas – first place
 
1998-2005 Mr. Olympia – first place
 
1990 -Mr. Texas – first place
 

Ronnie Coleman’s workout plan

 

Monday: Back/ Biceps/ Shoulders
 
• Deadlift – 4 sets of 6-12 reps
 
• Barbell Row – 3 sets of 10-12 reps
 
• T-Bar Row – 3 sets of 10-12 reps
 
• Dumbbell Row – 3 sets of 10-12 reps
 
• Bicep Curl – 4 sets of 12 reps
 
• Seated Alternating Dumbbell Curl – 3 sets of 12 reps
 
• EZ-bar Bicep Curl on bench – 3 sets of 12 reps
 
• Cable Bicep Curl – 4 sets of 12 reps
 
• Overhead Shoulder Press – 4 sets of 10-12 reps
 
• Dumbbell Shoulder Press – 4 sets of 12 reps
 
Superset:
 
• Dumbbell Front Raise – 4 sets of 12 reps
 
 
Tuesday: Legs
 
• Squats – 5-6 sets of 2-12 reps
 
• Leg Press – 4 sets of 12 reps
 
• Lunges – 2 sets of 30m each
 
• Deadlift with straight or slightly bent legs – 3 sets of 12 reps
 
• Leg Curls – 3 sets of 12 reps
 
Wednesday: Chest / Triceps
 
• Bench Press – 5 sets of 12 reps
 
• Incline Bench Press – 3 sets of 12 reps
 
• Dumbbell Press – 3 sets of 12 reps
 
• Lateral Raises – 4 sets of 12 reps
 
• EZ-bar Tricep Extension – 3 sets of 12 reps
 
• Seated Dumbbell Tricep Extension – 4 sets of 12 reps
 
• Close Grip Bench Press – 4 sets of 12 reps
 
 
Thursday: Back/ Biceps/ Shoulders
 
• Barbell Row – 5 sets of 10-12 reps
 
• Low Pulley Row – 4 sets of 10-12 reps
 
• Close-Grip Lat Pulldown – 3 sets of 10-12 reps
 
• Wide-Grip Lat Pulldown – 3 sets of 10-12 reps
 
• Seated Alternating Bicep Curl – 4 sets of 12 reps
 
• Machine Bicep Curl – 3 sets of 12 reps
 
superset
 
• Barbell Bicep Curl – 3 sets of 12 reps
 
• Low Cable Bar Curl – 4 sets of 12 reps
 
• Overhead Shoulder Press – 4 sets of 12 reps
 
• Front Raises – 3 sets of 8-25 reps
 
• Seated Dumbbell Shoulder Press – 3 sets of 8-25 reps
Friday: Legs
 
• Leg Extension – 4 sets of 30 reps
 
• Front Squat – 4 sets of 12-15 reps
 
• Hack Squat – 3 sets of 12 reps
 
• Standing Leg Curl – 3 sets of 12-15 reps
 
• Leg Curl – 4 sets of 12-15 reps
 
Saturday: Chest/ Triceps/ Calves/ Abs
 
• Dumbbell Incline bench Press – 4 sets of 12 reps
 
• Decline Bench Press – 3 sets of 12 reps
 
• Incline Dumbbell Flys – 3 sets of 12 reps
 
• Decline Dumbbell Flys – 3 sets of 12 reps
 
• EZ-bar French Press – 4 sets of 12 reps
 
triset:
 
• Parallel Bars Dips – 4 sets of 12 reps
 
triset:
 
• Seated EZ-bar Tricep Extension
 
• Standing Calf Raise – 4 sets of 12 reps
 
• Seated Calf Raises – 4 sets of 12 reps
 
• Crunches – 3 sets till failure 
 
 
Sunday: Free day

Ronnie Coleman nutrition consumption rate

 
Calories: 5562
 
Fats: 150 g
 
Proteins: 546 g
 
Carbohydrates: 474 g
 

Ronnie Coleman and Nutritional 

Supplements

 
10:00 – Arginine (3- 5 g)

10:30 – ¾ cup of semolina, 2 cups of egg white, a cup of  

coffee

12:30 – Pre-workout stimulant, Post-workout supplement, 

Arginine

16:00 – 450 g Chicken breast, 1 ½ cup of red beans, 1 and

 ½ cup of brown rice, 2 slices of cornbread

18:30 – Arginine

19:00 – 500 g chicken breast, 1 baked potato, water

22:00 – 250 g Beef, 140g Chicken breast, 1 baked potato, 

120 g French fries, 230 ml Lemonade.

00:00 – Post-workout supplement

01:30 – Whey Protein: 4 scoops
We’re glad that we had the opportunity to ask Ronnie Coleman some questions about his life and bodybuilding career.
 
 
Interview with Ronnie Coleman for bodybuilding.com
1. What was your main motivation to start and continue with bodybuilding?
 
“My main goal was to do what I enjoy. I was paid enough during my career, but I only considered that a bonus. It was the love of the sport that daily motivated me.”
 
 
 
2. How is your life different today when you are no longer preparing for Mr. Olympia?
 
“I was under enormous pressure during each preparation for Mr. Olympia. Still, I managed to get rid of it. Every year, I was looking forward to the upcoming preparation. Nowadays, I’m a little bored. I somehow miss even pre-competition training and diet.“
 
 
 
3. Some people argue that you reached your ideal figure when you were lighter (122kg). Was there a look of your body that you liked the most?
 
“During my first victory at Mr. Olympia. The competition was incredible. Nothing will ever replace my feelings after this contest, everything went exactly according to my expectations. That year, I had to overcome a lot to win the title. I stood on stage with my opponents who have been beating me for the last ten years. Nobody chose me as their favorite because I came ninth a year ago. I had to show people something incredible to remove their prejudices. That’s exactly what I eventually did.”
 
 
 
 
4. What do you think has caused you to be ahead of your professional colleagues? Except for your obvious size and fitness?
 
“It must have been my training approach. If you look at some of my training videos and compare them to other bodybuilders, you will see that my training was completely different and much more intense than theirs.”
 
 
 
5. Did your muscles look denser because of all the strength trainings you did?
 
“Yes, exactly.”
 
 
 
 
6. Many bodybuilding sites and magazines often mention that you were the best bodybuilder of all time. Do you agree with this statement?
 
“I’m not saying I’m the best nor that I’m not. The others say that. It’s a kind of compliment you just have to take.”
 
 
 
7. When did you find that you could build a successful career as a professional bodybuilder?
 
“It was at least five or six years later. It took me a long time to get to the phase when I started to make my living by doing this sport. For the first three to four years, I did nothing interesting as a pro. I didn’t reach TOP5 very often. I was happy to go through preparations for competitions because I enjoyed it and I got a free fitness center membership. I was happy because I knew I was doing it to the maximum.”
 
 
 
8. At your last Mr. The Olympia, you were clearly not in your best form. What do you think caused this loss?
 
“All of the workouts I went through eventually caught up with me. I had serious problems with my back. I remember I felt huge back pain during one workout which must have been caused by the weight I was lifting. In fact, I never took a long break to let my body fully recover.”
 
 
 
9. How does it feel to be an inspiration to bodybuilding fans around the world?
 
“It’s a great feeling, but you don’t really think about it when you do this sport. During my career, I didn’t think too often about the money and inspiration I gave people because I enjoyed it so much.”
 
 
 
10. If you were to sum up your career in one sentence, what would you say?
 
“The best career in the world!”
 
 
 
 
Coleman’s successful journey in bodybuilding inspired and motivated all bodybuilders and taught to all create a positive attitude in a tough time, believe in yourself, and never give up in life.
After multiple surgeries he still willing to be in gym life, he never considers his pain than this his life goal. According to my thought, he is the champion of champion in bodybuilding.



References

 

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