Big 12 referee Mike Defee, also known as “Beef Ref,” works really hard to keep the physique that amazed everyone during the national championship game between Alabama and Clemson last year.
Defee became a meme during the title game between the Tigers and Crimson Tide because his arms were bulging out of his sleeves. SB Nation’s Morgan Moriarty asked Defee about his workout regimen, and for a 56-year-old man, it’s pretty crazy. He said he usually goes to the gym four days a week to lift, and he also does cardio three times a week.
“I mix things up,” Defee said. “As you get older, you can’t sustain the kind of intense workout load that you can when you’re younger. So I’ve learned to manage that as I’ve gotten older. I’m 56 and so on average, I try to be in the gym about four days a week. From a lifting perspective, I kind of rotate body parts.”
Here are some of the highlights from Defee’s weekly routine:
- Monday: Chest/Shoulders. Bench press: Up to 76 total reps; up to six reps of 275 pounds. Military press: Four sets of 10 reps, 135 pounds.
- Tuesday: Legs. Incline leg press: Six sets of 8-10 reps, up to 720 pounds.
- Wednesday: Biceps/Triceps. Single arm dumbbell curls: Three sets of 10 reps, 45 pounds. Brain crushers: 3 sets of 10 reps, 125 pounds, and 10 close-grip press reps immediately after.
- Thursday: Narrow grip seated cable rows: Three sets of 10 reps, increasing from 130 to 150 pounds.
Friday through Sunday is typically Defee’s rest period. However, on Saturdays during football seasons, he said he may take up to 8,000 steps during games.
See Defee’s full workout regimen at SB Nation.