Whoever said that being jacked ends at 60 hasn’t met Lee Labrada and Rich Gaspari. Their smart training process, dedication, and longevity mindset prove that fitness only evolves at 60.

Both these renowned bodybuilders of their time narrowly missed out on winning the Mr. Olympia title. However, Gaspari and Labrada still train like they are preparing for the competition. 

On August 12, 2024, the two bodybuilding legends gave fans a little sneak peek into their grueling training sessions during their appearance on Labrada's YouTube channel, Labrada Nutrition. Among all the intense exercises they perform, the two shared their back and shoulder routine, and it's safe to say that their strength and symmetry stole the show.

Here's a summary of the workouts they performed:

• Warm up: Machine lat pulldowns.
• Machine chest supported rows
• Iso lateral machine row lows
• Seated cable rows
• Cable lat pulldowns
• Machine seated lateral raises
• Machine reverse flyes

While talking to Labrada on his podcast, Lee Labrada Show, Gaspari talked about how his training has shifted from when he was younger.

“I’m not unable to lift those heavy weights, but now you look at it, I’m like okay, I’m going to lift lighter. For me, it’s like s***, I see kids in the gym lifting heavy dumbbells, they are doing 100s, and I’m doing 30s and 40s for flyes and stuff, pre-exhaustion.”

Labrada, on the other hand, follows four rules to maintain consistency with diet and training.

• Changing the perception
• Never giving oneself an out
• No need to go for extreme workouts 
• Never talk negatively to yourself

Although they never won the Mr. Olympia title, thanks to Lee Haney, they won several other prestigious titles. Lee Labrada won the Mr. Universe title in 1985, and Rich Gaspari won the inaugural Arnold Classic title in 1989. 

Inside the diet plans of Lee Labraba and Rich Gaspari

Diet is as essential to fitness as training, and Lee Labrada and Rich Gaspari approve this message. 

To maintain his toned physique during his prime, Gaspari followed a strict diet plan.

“The best method to maintain year-round low body fat involves limiting dietary fat intake. I eat about 55% carbohydrates, 30% protein, and 15% during off season. My carb sources are brown rice, sweet potatoes, and oatmeal. Wheat products smooth me out, so I avoid them.” 

On the other hand, Lee Labrada took a slightly different approach.

“The key is to never eat many fatty foods. My pre-contest diet contains no more than 5% fat. The calorie varies from 2,400-3,500 pre-contest; 3,800 off-season. I never eat fewer than five meals per day; sometimes I eat six if time permits.”

So, after learning about Labrada and Gaspari's workout and diet, are you thinking of following them?

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Written by

Ruwa Javed

Edited by

Souvik Roy