The Sky Is the Limit with the Right Training, Nutrition and Supplementation

At a Glance: Kathy Kiefer

Age: 51

Occupation: Client Manager/Contract Writer for a healthcare software company

Family: Married for 28 years and have 2 fabulous kids, Ryan-27 and Heather-25

Current Residence: Potomac Falls, VA

Years Training: 28 years active; 6 years of competitive training

Height: 5′6″

Weight: (Off-Season)140lb / (Contest)125lb

Favorite Fitness Meal: Oatmeal and chocolate UMP

Recommendation regarding Beverly Supplements: First of all, have peace of mind knowing these supplements are tried and true, standing the test of time. I have used the Beverly supplements for six years experiencing great results, both with training outcomes and the fact that I have a sensitive system and have never had a compatibility issue with anything from Beverly.  To maximize muscle, you need to dial in on the optimal stack for you and your training so you have the option to call Beverly and talk to a consultant.  They are super helpful and just a phone call away.

Music:  For cardio, I listen to podcasts about health and bodybuilding.  My current favorite podcast is “Muscle Expert Podcast” by Ben Pakulski.  I don’t listen to anything during my strength workouts because I focus on the mind/muscle connection and the task at hand.  During post workout recovery time, I will frequently listen to classical, spa, or meditation music to come down from the workout and let the mind and muscle growth begin.

Most Inspiring Book: My favorite right now is “Maximum Muscle Bible” by Christian Thibaudeau and Paul Carter.

Hobbies and interests outside bodybuilding:  Gardening, shooting at the range and playing with my dogs.

Words to live by:  “Panic slowly”, Dr. Lincoln Gray, distinguished professor of Communication Sciences and Disorders at James Madison University.

Regardless of Age or Disability

It has always been about strength and competition for me. My father built us a barn in our back yard and I got my first pony at the age of seven. From that point, it was immediately about how many hay bales I could throw/stack, how many 50lb bags of feed at a time I could push in the wheelbarrow, etc… I started competing in horse shows immediately. Shortly after that, I became a trainer for dozens of ponies and horses, which continued until I was 21.

All or nothing was my mantra. In 1990, I replaced the 24/7 horse lifestyle with marriage and had two fabulous kids in the following years. I joined a gym to fill the strength and movement passion that I had developed during my horse years. I had this dream of being a bodybuilder but wasn’t sure how to go about it. There wasn’t much info out there in the late 1980’s/early 1990’s, and no Google, but the dream had taken root.

And then something went wrong, very, very wrong. I received the diagnosis that I had Multiple Sclerosis. I had a couple of exacerbations, one of which in 2001 left my right ankle, quad and hamstring permanently damaged (can’t lift it well or hamstring curl it).

Typical of me, I plowed forward and laser-focused 100% on my kids, as they had stellar athletic careers from a very early age. I coached fastpitch softball during my daughter’s early years and then spent the rest of her pre-college years traveling the country with her while she played in softball tournaments most weekends.

My biggest mistake was writing myself off. I saw myself as “worthless” and “broken.” I couldn’t run. I couldn’t jump. I couldn’t play sports. My list of “couldn’ts” was endless. And I had gained too much weight from doing not much.

When my daughter, my youngest child, left for college in 2011 I had a large amount of spare time on my hands. I had no more softball practice, games, workouts, training to take her to. I had time. I needed a replacement.

And then something went right, very, very right. I changed my perspective. Instead of focusing on what I couldn’t do, I decided to set out on a new adventure called “what can I do”. 90% of my body was still fully functional and being held prisoner by my 10% of disability. Well, a leg is maybe more than 10% but this is how I conceptualized it.

I was a bumbling tripping mess who could not walk on a treadmill without holding on for dear life. But I persevered and hired a personal trainer at my local Gold’s Gym. My goal was not weight loss, but just gaining function. However, I figured out how to lose weight along the way and dropped 60lb in just six months. I honestly had NO idea I had that much to lose but did not argue with that result!

With the rapid weight loss and progression from lifting weights, I was hooked and living full-on in the bodybuilding lifestyle. And my physical disability was diminishing! People started telling me I should compete. Wait, what?? I had written that dream off years ago. But why not go for it. I got an online trainer for my first competition and that is where I got introduced to Beverly Supplements. I jumped right into Super Pak, as well as Glutamine Select and UMP daily. These supplements made an immediate impact on my performance and development, and I am still taking them today. Other Beverly supplements come and go in my program depending on where I am in my competition prep schedule but are just as impactful for me when it is time to add them in each season.

After my first few competitions in 2013, I fell in love with the challenge of the stage. It was then that I had fortune of finding an incredible competition prep trainer I could work with in person – Jason Fuller with Xtremely Fit. I am not a typical client with my unique training limitations, but Jason works through this. We train all year round and he has seen me through several shows each year including the thrill and excitement of competing at the NPC Masters Nationals in 2016 and 2017. Currently I am full steam ahead- body under construction working for the 2019 Figure competition season. I am so pleased with the significant progress I make each year. Although disability and age are not in my favor for stellar results on stage, I am living my dream. Every day. And Beverly supplements have helped me every step of the way.

Diet

Note: I have some food intolerances and sensitivities so this may seem boring, but I just don’t need variety. I have a formula of simple food that provides me with optimal performance and that is all I need. The food stays pretty much the same all year; the amount is adjusted depending on the time of year.

5 days week

Meal 1: ¼ cup oatmeal, 5 egg whites, spinach, grated ginger & cinnamon

Meal 2: ¼ cup oatmeal, 3 oz. cod, ½ c blueberries

Meal 3: 4 oz. wild salmon, ½ cup rice (black or jasmine), 1 c broccoli

Meal 4: 3 oz. cod or haddock, ½ cup blueberries

Meal 5: 5 oz. wild salmon, ½ cup rice, 1 cup Brussels sprouts or green beans

Meal 6: ¼ cup oatmeal, 2 oz. cod, tsp fish oil

2 days week

Meal 1: ½ cup oatmeal, 2 eggs, 1 cup cauliflower

Meal 2: 3 oz. cod or haddock, ½ cup green beans, ½ grapefruit

Meal 3:4 oz. orange roughy, 1 cup green beans, spinach

Meal 4: 5 oz. orange roughy, ½ cup blueberries

Meal 5: 4 oz. wild salmon, 2 cup broccoli

Meal 6: 3 oz. cod, 1 cup broccoli & spinach, tsp fish oil

UMP is substituted for a protein in any of the above meals, added before or after a workout, or as a treat before bed.

 

Dawn Reichley

Kathy NPC Masters Nationals

Supplement Schedule

  • Density – I take Density starting 8-10 weeks out from a competition. I take 3 with breakfast, 3 with lunch, 3 pre-workout and 3 before bed and continue for a few weeks post competition to get rebalanced and transition back into a more plentiful diet.
  • Glutamine Select – I take a scoop after morning cardio, after lunch, and again after workouts. It is a great midday pick-me-up and gives me assurance I am getting the BCAA spike and some glutamine throughout the day.
  • Mass Aminos – I take 3 with breakfast, 3 with lunch, 4 pre-workout and 3 before bed during off season, and replace with Density 8-10 weeks before a competition
  • Quadracarn – I take 3x daily during contest prep season to assist with leaning out, on the same schedule as Density starting 8-10 weeks out and then a few weeks post competition.
  • Super Pak – I take daily with breakfast. I train super hard and have a narrow diet with various food sensitivities and intolerances and I know Super Pak has me covered. I think of it like back when I was pregnant. If I missed taking my prenatal vitamin in the morning I was exhausted and doomed for the day. Super Pak is like my prenatal vitamins! A must have!
  • UMP – I take as a meal replacement, around workouts and sometimes as a treat before bed. This is a fast acting and sustained release protein but it goes way beyond just the need for protein. UMP is an incredible fit for my training and lifestyle. It is the best tasting, best textured, easiest to blend, easy on my stomach, no bloating protein supplement I have ever found. I add just enough water to stir into a pudding and that is it. It is so easy to travel with. Just put a scoop of UMP in a Ziploc bag, along with a bottle of water, a disposable coffee cup and a plastic spoon and take to meetings, car rides, ball fields, airplanes, everywhere! It has truly been my simple go-to for years. My favorite flavors are chocolate and graham cracker. Sometimes I blend them together, sprinkle with espresso granules or sprinkle with cinnamon. I keep it simple.

Cardio Schedule

Note: We believe with my age and disability, I do best to keep moving and move often. I have a sedentary desk job so high frequency of workouts and movement are key.

Morning: Fasted cardio every day, most often using the stepmill. Yes – every day, all year. Duration is usually somewhere between 25 and 50 minutes, just depends on the time of season and competition prep. I use this time to absorb into a podcast to make dual use of this wonderful time each morning. It provides a great mental flow of energy, as well as the desired training effect. After cardio, I do some body weight functional training and mobility work like bosu squats, walking lunges, and band work for back and shoulder mobility. I also add some ab work a few mornings a week.

Pre workout: Row for 10 minutes.

Post workout: Depends on time of year. Sometimes we add additional cardio during prep season.

Training Schedule

Lift 6X per week, group conditioning 1X week, Bikram Yoga 1X week, and graston/ART (soft tissue mobilization and active release technique) 1 or 2X week.

Most lifting sessions are 5 sets of 12-15 reps each, although we periodize reps and have heavier sessions with 8-10 reps and lighter sessions with 20 reps. However, most leg work is in the high rep range.

Monday & Thursday – I train with Jason and most of these days are a mix of back/biceps on one day, chest/triceps on another, and shoulders added in. Most often, I have a training partner so we super set or giant set many of our movements. Drop sets are also used. This training split is very effective as we hit body parts several times during the week with a variety of exercises and angles. On Tuesdays, we do group conditioning following the workout.

Wednesday – Leg workout with Jason, again a mix of quad/ham/glute each week. Typical movements are squats, lunges, leg extension and seated ham curls.

Thursday – Bikram Yoga

Friday – Shoulder workout, usually consisting of barbell or rack presses, as well as high rep supersets and drop sets with cables or dumbells doing front raise, lateral raise and rear delts.

Saturday – Back workout usually doing rack pulls, and a variety of pull ups, pull downs and row variations. And sometimes I add another yoga session.

Sunday – High volume leg workout with squats, leg press, hack squats and reverse hack squats.

Presentation Tips

Understand the criteria for the organization you are competing in. Deliver what the judges expect to see. But most of all, be yourself. Practice, practice, practice several times a week for weeks leading up to your show. For several weeks out, I wear my heels around the house, I cook in them, do chores in them. With my disability, walking in heels is very difficult so I just make heels part of my daily routine. Don’t be shy about shooting video of your posing practice. Watch yourself over and over. I have also found it helpful to set an interval timer onmy phone to practice quarter turns. Smile, be confident and deliver your package that you have worked so hard to prepare. Be on point with your suit selection, tanning, makeup, nails, jewelry and hair. This is as much a beauty contest as it is a physique contest. Don’t cut any corners. And just shine.

Final Thoughts

I have competed in many Figure shows, a few each year for the last six years. I have learned that every competition preparation is different, so keep an open and flexible mind and be ready for the curveballs that are always coming. Keep educating yourself on the process and keep learning. And remember it is you vs. you, keep working hard, be consistent. The stage has taught me so much about self-confidence and self presentation which has translated into my everyday life and to my job. It has forever made a positive change in my life. But most important for me, is my time in the gym each day. That is where the real win is. Each day is like Christmas morning, you never know what package of delight will come with that day’s workout. I am stronger and more fit and better than ever, better every day. With the right training, nutrition and supplementation the sky is the limit regardless of age or disability.

Dawn Reichley

Get Back in the Game! My 6 tips for success to get back in the game

  1. Set realistic goals
  2. Don’t overdo
  3. Exercise correctly
  4. Recuperate properly
  5. Commit to nutrition and supplementation
  6. Seek advice and support

SET REALISTIC GOALS

When beginning your new program, keep in mind that it’s a marathon, not a sprint. The extra weight wasn’t gained overnight, and it will not be lost overnight. The goals you set need to be challenging without being overwhelming. You want to be able to visualize yourself reaching the goal. It’s also important to have a plan:

  • Set specific goals: Goals such as ‘lose weight’ can be too vague and usually lead to frustration. Be precise!
  • Have a timeframe: It is important to have a target date. This will help you stay motivated and give you something to work toward. Mark it on your calendar!
  • Measure your success: As you go through this journey, measuring the little victories along the way are critical, especially for your mental state. This can be done in several ways such as monitoring your weight, bodyfat, and how your clothes fit. Take the time to record your successes!
Mike Francois 1995 Arnold Classic Champion

DON’T OVERDO

Many people tend to be overly motivated in the beginning and think doing more will help them reach their goals sooner. It won’t. What usually happens is you become both mentally and physically defeated. Frustration is the mental component and injury is the physical component. Start slowly and reintroduce your body to exercise the right way. After a few short weeks, you will be ready to increase the intensity.

EXERCISE CORRECTLY

Your program must consist of weight training and cardio! Too many people rely on cardio alone when trying to lose weight, which is a big mistake. As we age, our metabolism slows down each year and we tend to put on bodyfat. One of the best ways to combat this slowdown is to increase our muscle mass. Muscle is very metabolically active and the more we have of it, the faster our metabolism is. This is why weight training is so important, especially as we grow older. For the first four weeks, I recommend weight training no more than three times per week. As you progress, you can add a 4th day and increase your workload and intensity level by incorporating new exercises, decreasing rest time, and adding additional reps and sets. For the cardio component, start with at least 20 minutes 2 times per week. See Get Back in the Game Workout Schedules sidebar for sample workouts.

RECUPERATE PROPERLY

Many people think they are building muscle when they hit the weights. However, you are actually stressing your muscles and tearing them down during training. The growth phase occurs when you are resting and recuperating. This is what allows the muscles that you have broken down to grow, and why rest days are vitally important. Make a point to schedule them into your program. Your rest days are just as critical as your training days! Other components of recovery are: Sleep: Your body releases its biggest surge of growth hormone during REM sleep, so aim for at least 8 hours a night. Nutrition/Supplementation: The materials we give our body through food and supplements are critical for rebuilding and recovery. Hydration: Make sure you stay hydrated before, during and after exercising. Being dehydrated can delay the recovery process and lead to other issues, some serious. Drink up!

COMMIT TO NUTRITION AND SUPPLEMENTATION

Food! This always seems to be the most difficult piece of the puzzle. Face it, we all love to eat. But, we must learn to enjoy healthy foods. I haven’t had junk food in literally 30 years, but I love the food I eat, and I have found creative ways to make great-tasting healthy meals. You must make this a lifestyle. Having a great ‘day’ of eating won’t get it done. We need to string together day after day and week after week of doing things the right way. The key to all of this is preparation. If you have your meals planned and ready to go, you will be less inclined to hit the fast food joints during lunch or grab the first thing you see when you get home.

I am not going to get into specifics on what foods to eat and how much. There are a million and one diets out there and most actually do work. The key is to choose one that fits your lifestyle and is sustainable and healthy. Commitment and consistency is key! You’ll find sample meal plans for a number of goals on Beverly’s website, BeverlyInternational.com. Click on the Bev Solutions button. Supplementation is also an integral part of getting the most out of your body and its natural functioning. What I mean by that is there are supplements that can use your body’s normal functions to increase recovery between training sessions and therefore raise your energy for increased fat burning.

The following are the Beverly supplements I encourage my clients to use, especially those who are trying to gain muscle and lose body fat:

  • Glutamine Select: Helps stop muscle soreness and enhances recovery between workouts.
  • UMP: Helps with recovery, muscle building & preservation and fat loss.
  • Super Pak: Supplies your body with super doses of essential vitamins and minerals, food concentrates, enzymes and more.
  • Lean Out: Creates a metabolic environment that is optimal for getting lean.
  • 7-Keto MuscLean: The benefits include fat loss and it helps to preserve lean muscle during a calorie restricted diet.
  • Density: Intensifies protein synthesis for muscle building and retention.

It is important to remember that no matter how many supplements you take, none of them will do you any good if you aren’t eating the right foods and following your nutrition plan! Supplements are important, but they are exactly that, supplements. Meaning, they supplement your nutrition. They do not take the place of eating the right foods.

SEEK ADVICE AND SUPPORT

If you don’t know where to start or have trouble staying the course, seek the help of a professional trainer. They can merely help you get started on the right track or be with you every step of the way. Having a support system in place can be critical to your success as well. It doesn’t really matter where the support comes from. It can be family, a close friend, social media platform or your personal trainer. It’s important to have people around you that can not only motivate you, but keep you accountable!

Reclaiming your physique can seem like a daunting task, maybe even impossible at times. However, making this a reality is completely within your grasp. Get back in the game starting today!

on-stage Jessica Shrader 100 pounds less
Jessica Shrader lost more than 100 lbs in 2 years. Brent started his “back in the game” journey at 265 lbs and one year later competed on stage at 190 lbs.

GET BACK IN THE GAME WORKOUT SCHEDULES

Weeks 1-4: Do 3 full body workouts a week, ex: Monday, Wednesday, and Friday. Do 1 set of each exercise for the first week, 2 sets the second week, and 3 sets the third and fourth weeks.

Exercise Sets Reps
1. Bench Press 1-3 8-15
2. 1-Arm DB Row 1-3 12-20
3. DB Press 1-3 8-10
4. Lateral Raise 1-3 10-15
5. Alternate DB Curl 1-3 10-15
6. Triceps Extension 1-3 10-20
7. Squat or Leg Press 1-3 10-20
8. Calf Raise 1-3 15-25
9. Crunch 1-3 10-25
10. Straight Leg Deadlift 1-3 12

Cardio: Tuesdays and Thursdays do 20-30 minutes cardio.

Days 1 and 3: Chest, Shoulders, Triceps, Abs

Exercise Sets Reps
1. Bench Press 1 15
  1 10
  4 6-8
  1 12-15
2. Incline DB Press 3 6-10
3. Seated DB Press 3 8-10
4. Lateral Raise 2 8-12
5. Front Raise 2 8-12
6. Triceps Extension 2 10-12
7. Triceps Pushdown 2 10-12
8. Crunch 3 15-25
Exercise Sets Reps
1. Squats (or Leg Press) 1 20
  1 15
  4 6-10
2. Bent-Over Rows 3 8
3. Lat Pulldowns 3 8-12
4. BB or DB Curls 3 8-12
5. Leg Extension 2 8-12
6. Leg Curl 2 12
7. Hyperextension 2 10-20
8. Leg Raise 3 15-25

Cardio: Do 20 minutes cardio after your workouts on Monday and Thursday, and a 30-minute session on Wednesday.

Italian turkey meatloaf

One of my favorite recipes for a healthy, great tasting, muscle building meal!Ingredients1 pound ground turkey1 egg¼ cup bread crumbs (as healthy as you can find)2 teaspoons Italian seasoning1 tsp minced garlic¼ teaspoon ground black pepper (or to taste)¼ teaspoon salt (or to taste)1½ cups no-sugar added marinara or pasta sauce (divided: ¼ cup and 1½ cups)DirectionsPreheat oven to 400 degrees F and prepare a loaf pan with cooking spray. I like to use olive oil or avocado oil spray.Mix the turkey, egg, ¼ cup of the marinara/pasta sauce, bread crumbs, Italian seasoning, garlic, black pepper, and salt in a large bowl.Place into prepared loaf pan.Bake in preheated oven for 40 minutes. Carefully drain any fat from loaf pan. Pour the remaining 1½ cups of marinara/pasta sauce over the meatloaf and return to oven for 10 minutes. Remove from oven and let rest for a couple minutes. Slice and serve! Note: Thermometer inserted into the center should read at least 160 degrees F.For a quick side dish, slice up some sweet potatoes and onions, coat with olive or avocado oil, add salt, pepper and Italian seasoning and bake along with your meatloaf. Enjoy!

The Sky Is the Limit with the Right Training, Nutrition and Supplementation

Kathy Kieferz at the gym

At a Glance: Kathy Kieferz

Age: 51

Occupation: Client Manager/Contract Writer for a healthcare software company

Family: Married for 28 years and have 2 fabulous kids, Ryan-27 and Heather-25

Current Residence: Potomac Falls, VA

Years Training: 28 years active; 6 years of competitive training

Height: 5′6″

Weight: (Off-Season)140lb / (Contest)125lb

Favorite Fitness Meal: Oatmeal and chocolate UMP

Recommendation regarding Beverly Supplements: First of all, have peace of mind knowing these supplements are tried and true, standing the test of time. I have used the Beverly supplements for six years experiencing great results, both with training outcomes and the fact that I have a sensitive system and have never had a compatibility issue with anything from Beverly.  To maximize muscle, you need to dial in on the optimal stack for you and your training so you have the option to call Beverly and talk to a consultant.  They are super helpful and just a phone call away.

Music:  For cardio, I listen to podcasts about health and bodybuilding.  My current favorite podcast is “Muscle Expert Podcast” by Ben Pakulski.  I don’t listen to anything during my strength workouts because I focus on the mind/muscle connection and the task at hand.  During post workout recovery time, I will frequently listen to classical, spa, or meditation music to come down from the workout and let the mind and muscle growth begin.

Most Inspiring Book: My favorite right now is “Maximum Muscle Bible” by Christian Thibaudeau and Paul Carter.

Hobbies and interests outside bodybuilding:  Gardening, shooting at the range and playing with my dogs.

Words to live by:  “Panic slowly”, Dr. Lincoln Gray, distinguished professor of Communication Sciences and Disorders at James Madison University.

Regardless of Age or Disability

It has always been about strength and competition for me. My father built us a barn in our back yard and I got my first pony at the age of seven. From that point, it was immediately about how many hay bales I could throw/stack, how many 50lb bags of feed at a time I could push in the wheelbarrow, etc… I started competing in horse shows immediately. Shortly after that, I became a trainer for dozens of ponies and horses, which continued until I was 21.

All or nothing was my mantra. In 1990, I replaced the 24/7 horse lifestyle with marriage and had two fabulous kids in the following years. I joined a gym to fill the strength and movement passion that I had developed during my horse years. I had this dream of being a bodybuilder but wasn’t sure how to go about it. There wasn’t much info out there in the late 1980’s/early 1990’s, and no Google, but the dream had taken root.

And then something went wrong, very, very wrong. I received the diagnosis that I had Multiple Sclerosis. I had a couple of exacerbations, one of which in 2001 left my right ankle, quad and hamstring permanently damaged (can’t lift it well or hamstring curl it).

Typical of me, I plowed forward and laser-focused 100% on my kids, as they had stellar athletic careers from a very early age. I coached fastpitch softball during my daughter’s early years and then spent the rest of her pre-college years traveling the country with her while she played in softball tournaments most weekends

My biggest mistake was writing myself off. I saw myself as “worthless” and “broken.” I couldn’t run. I couldn’t jump. I couldn’t play sports. My list of “couldn’ts” was endless. And I had gained too much weight from doing not much.

When my daughter, my youngest child, left for college in 2011 I had a large amount of spare time on my hands. I had no more softball practice, games, workouts, training to take her to. I had time. I needed a replacement.

And then something went right, very, very right. I changed my perspective. Instead of focusing on what I couldn’t do, I decided to set out on a new adventure called “what can I do”. 90% of my body was still fully functional and being held prisoner by my 10% of disability. Well, a leg is maybe more than 10% but this is how I conceptualized it.

I was a bumbling tripping mess who could not walk on a treadmill without holding on for dear life. But I persevered and hired a personal trainer at my local Gold’s Gym. My goal was not weight loss, but just gaining function. However, I figured out how to lose weight along the way and dropped 60lb in just six months. I honestly had NO idea I had that much to lose but did not argue with that result!

With the rapid weight loss and progression from lifting weights, I was hooked and living full-on in the bodybuilding lifestyle. And my physical disability was diminishing! People started telling me I should compete. Wait, what?? I had written that dream off years ago. But why not go for it. I got an online trainer for my first competition and that is where I got introduced to Beverly Supplements. I jumped right into Super Pak, as well as Glutamine Select and UMP daily. These supplements made an immediate impact on my performance and development, and I am still taking them today. Other Beverly supplements come and go in my program depending on where I am in my competition prep schedule but are just as impactful for me when it is time to add them in each season.

After my first few competitions in 2013, I fell in love with the challenge of the stage. It was then that I had fortune of finding an incredible competition prep trainer I could work with in person – Jason Fuller with Xtremely Fit. I am not a typical client with my unique training limitations, but Jason works through this. We train all year round and he has seen me through several shows each year including the thrill and excitement of competing at the NPC Masters Nationals in 2016 and 2017. Currently I am full steam ahead- body under construction working for the 2019 Figure competition season. I am so pleased with the significant progress I make each year. Although disability and age are not in my favor for stellar results on stage, I am living my dream. Every day. And Beverly supplements have helped me every step of the way.

Sharlyn at NPC Junior Nationals

Sharlyn at NPC Junior Nationals

Kathy Kiefer - the Sky is the Limit

Diet

Note: I have some food intolerances and sensitivities so this may seem boring, but I just don’t need variety. I have a formula of simple food that provides me with optimal performance and that is all I need. The food stays pretty much the same all year; the amount is adjusted depending on the time of year.

5 days week

Meal 1: ¼ cup oatmeal, 5 egg whites, spinach, grated ginger & cinnamon

Meal 2: ¼ cup oatmeal, 3 oz. cod, ½ c blueberries

Meal 3: 4 oz. wild salmon, ½ cup rice (black or jasmine), 1 c broccoli

Meal 4: 3 oz. cod or haddock, ½ cup blueberries

Meal 5: 5 oz. wild salmon, ½ cup rice, 1 cup Brussels sprouts or green beans

Meal 6: ¼ cup oatmeal, 2 oz. cod, tsp fish oil

2 days week

Meal 1: ½ cup oatmeal, 2 eggs, 1 cup cauliflower

Meal 2: 3 oz. cod or haddock, ½ cup green beans, ½ grapefruit

Meal 3:4 oz. orange roughy, 1 cup green beans, spinach

Meal 4: 5 oz. orange roughy, ½ cup blueberries

Meal 5: 4 oz. wild salmon, 2 cup broccoli

Meal 6: 3 oz. cod, 1 cup broccoli & spinach, tsp fish oil

UMP is substituted for a protein in any of the above meals, added before or after a workout, or as a treat before bed.

Supplement Schedule

 

  • Density – I take Density starting 8-10 weeks out from a competition. I take 3 with breakfast, 3 with lunch, 3 pre-workout and 3 before bed and continue for a few weeks post competition to get rebalanced and transition back into a more plentiful diet.
  • Glutamine Select – I take a scoop after morning cardio, after lunch, and again after workouts. It is a great midday pick-me-up and gives me assurance I am getting the BCAA spike and some glutamine throughout the day.
  • Mass Aminos – I take 3 with breakfast, 3 with lunch, 4 pre-workout and 3 before bed during off season, and replace with Density 8-10 weeks before a competition
  • Quadracarn – I take 3x daily during contest prep season to assist with leaning out, on the same schedule as Density starting 8-10 weeks out and then a few weeks post competition.
  • Super Pak – I take daily with breakfast. I train super hard and have a narrow diet with various food sensitivities and intolerances and I know Super Pak has me covered. I think of it like back when I was pregnant. If I missed taking my prenatal vitamin in the morning I was exhausted and doomed for the day. Super Pak is like my prenatal vitamins! A must have!
  • UMP – I take as a meal replacement, around workouts and sometimes as a treat before bed. This is a fast acting and sustained release protein but it goes way beyond just the need for protein. UMP is an incredible fit for my training and lifestyle. It is the best tasting, best textured, easiest to blend, easy on my stomach, no bloating protein supplement I have ever found. I add just enough water to stir into a pudding and that is it. It is so easy to travel with. Just put a scoop of UMP in a Ziploc bag, along with a bottle of water, a disposable coffee cup and a plastic spoon and take to meetings, car rides, ball fields, airplanes, everywhere! It has truly been my simple go-to for years. My favorite flavors are chocolate and graham cracker. Sometimes I blend them together, sprinkle with espresso granules or sprinkle with cinnamon. I keep it simple.

Cardio Schedule

Note: We believe with my age and disability, I do best to keep moving and move often. I have a sedentary desk job so high frequency of workouts and movement are key.

Morning: Fasted cardio every day, most often using the stepmill. Yes – every day, all year. Duration is usually somewhere between 25 and 50 minutes, just depends on the time of season and competition prep. I use this time to absorb into a podcast to make dual use of this wonderful time each morning. It provides a great mental flow of energy, as well as the desired training effect. After cardio, I do some body weight functional training and mobility work like bosu squats, walking lunges, and band work for back and shoulder mobility. I also add some ab work a few mornings a week.

Pre workout: Row for 10 minutes.

Post workout: Depends on time of year. Sometimes we add additional cardio during prep season.

Training Schedule

Overview

Lift 6X per week, group conditioning 1X week, Bikram Yoga 1X week, and graston/ART (soft tissue mobilization and active release technique) 1 or 2X week.

Most lifting sessions are 5 sets of 12-15 reps each, although we periodize reps and have heavier sessions with 8-10 reps and lighter sessions with 20 reps. However, most leg work is in the high rep range.

Monday & Thursday

I train with Jason and most of these days are a mix of back/biceps on one day, chest/triceps on another, and shoulders added in. Most often, I have a training partner so we super set or giant set many of our movements. Drop sets are also used. This training split is very effective as we hit body parts several times during the week with a variety of exercises and angles. On Tuesdays, we do group conditioning following the workout.

Wednesday

Leg workout with Jason, again a mix of quad/ham/glute each week. Typical movements are squats, lunges, leg extension and seated ham curls.

Thursday

Bikram Yoga

Friday

Shoulder workout, usually consisting of barbell or rack presses, as well as high rep supersets and drop sets with cables or dumbells doing front raise, lateral raise and rear delts.

Saturday

Back workout usually doing rack pulls, and a variety of pull ups, pull downs and row variations. And sometimes I add another yoga session.

Sunday

High volume leg workout with squats, leg press, hack squats and reverse hack squats.

Presentation Tips

Understand the criteria for the organization you are competing in. Deliver what the judges expect to see. But most of all, be yourself. Practice, practice, practice several times a week for weeks leading up to your show. For several weeks out, I wear my heels around the house, I cook in them, do chores in them. With my disability, walking in heels is very difficult so I just make heels part of my daily routine. Don’t be shy about shooting video of your posing practice. Watch yourself over and over. I have also found it helpful to set an interval timer onmy phone to practice quarter turns. Smile, be confident and deliver your package that you have worked so hard to prepare. Be on point with your suit selection, tanning, makeup, nails, jewelry and hair. This is as much a beauty contest as it is a physique contest. Don’t cut any corners. And just shine.

Final Thoughts

I have competed in many Figure shows, a few each year for the last six years. I have learned that every competition preparation is different, so keep an open and flexible mind and be ready for the curveballs that are always coming. Keep educating yourself on the process and keep learning. And remember it is you vs. you, keep working hard, be consistent. The stage has taught me so much about self-confidence and self presentation which has translated into my everyday life and to my job. It has forever made a positive change in my life. But most important for me, is my time in the gym each day. That is where the real win is. Each day is like Christmas morning, you never know what package of delight will come with that day’s workout. I am stronger and more fit and better than ever, better every day. With the right training, nutrition and supplementation the sky is the limit regardless of age or disability.

 

Doug DeRuyter and Class Physique A Perfect Match

Photo Credit: Jeff Robinson

At a Glance: Doug DeRuyter

Age: 42

Occupation: Elementary Physical Education Teacher

Family: Wife, Tracy and 3 kids, Jake, Owen, and Ella. Their support is endless and appreciated!!

Residence: Caledonia, MI

Years Training: 23

Height: 6’2”
Weight: Off-season 230-235
Contest: 218-220

Favorite Bodybuilding Meal: 10 oz. lean steak, 1 cup jasmine rice, mushrooms, spinach, and tomatoes sautéed together.

Favorite Supplements: UMP, Mass Aminos, and Ultra 40 – I stay relatively lean year round so it’s vital for me to retain my muscle mass. I take 5 Mass Aminos and 5 Ultra 40 pre workout and post workout with my Muscle Provider as well with my other 6 meals. That’s right, 35 of each every day. I truly believe this combination not only helped me retain, but also build muscle and strength during contest prep!

Music: Country

Most Inspiring Book:The Carpenter, by Jon Gordon

Words to Live by: Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do! -Pele

First started lifting weights

I have been into sports and fitness my entire life! I grew up playing nearly every sport imaginable, was a high school athlete and was even recruited to run college track. Even to this day, as an elementary physical education teacher, I am teaching the importance of physical fitness and trying to set a good example for my students to follow!

I was a tall and skinny 160-lb sophomore in college when I first started lifting weights. Even though I had always wanted to be stronger and more muscular, I was intimidated by the gym. Fortunately, my roommate had a lot more knowledge than I did in that area and invited me to work out with him. I was reluctant at first, but it soon became part of my weekly routine. Slowly, I began gaining some muscular weight and strength. I found that I was beginning to love weight training! As my knowledge of proper training techniques and nutrition grew, that love continued to grow into a passion and lifestyle!

In 2002 I decided to compete in a couple of local bodybuilding shows. I ended up doing very well, taking the overall novice in one show and first in my class at the second show. I competed again in 2003; taking the overall open at one show and had two other first place finishes. I took a few years off from competing and then competed again in 2007. That’s when I decided to enter my first NPC show. I knew that I would have to come in better than ever. That’s when Beverly supplements became a huge part of my contest prep and daily training!

I came across Beverly supplements simply through research and decided to give them a try! I was impressed that they had been around for decades as well as the quality of their products! Like most people, I too have tried many different brands of supplements. I have bought into the hype of a fancy advertisement or label, but the end results were pretty much the same - minimal results. I now use only Beverly supplements because they truly give me unmatched consistent results! For my first NPC show, I used Mass Aminos, Ultra 40, Creatine Select, Glutamine Select, Super Pak, and UMP. I competed in the heavyweight division. Even though I was the lightest of the heavyweights, I still came in first place! I honestly believe that the Beverly Supplements gave me an edge in physique quality which the other competitors could not match.

As our family grew, I decided it was time to stop competing. I continued to train hard and eat clean. I started doing personal and group training beside my work as a physical education teacher. I enjoy being able to share my love of fitness with others and motivate them to meet their fitness goals!

10 Years Later

The love of competing had never left and I was getting the “itch” to compete again. Being as tall as I am, 6’ 2”, and a hard gainer, I would classify myself as an ecto/mesomorph. Because of this, I started researching a new class in bodybuilding called Classic Physique. I felt with my conditioning and body style, broader shoulders and narrow waist, I would fit into this category much better than traditional bodybuilding. So in 2017 I decided to compete again in Classic Physique! Once again, without a question, I knew that Beverly supplements would be a huge part of my contest prep. I knew what products work for me as well as the results I could expect! I once again, used Mass Aminos, Ultra 40, Super Pak, Creatine Select, Up-Lift, UMP, and Muscle Provider. I had been using Quadracarn as part of my daily supplementation, and continued using this as well.

I entered the NPC Central States show in Ypsilanti, MI and won my class, overall masters, and overall classic physique! A few weeks later, I competed in the NPC Western Michigan Bodybuilding Championships. There I won the overall Masters and also won the open class C category! Both of these shows were national qualifiers, which now meant I could compete at a national show. Honestly, I never thought I would be competing at the national level, but with my recent success, I decided I would compete at the 2018 Teen, Collegiate, and Masters Nationals in Pittsburgh. I had eight months to prepare! I continued my exclusive Beverly only supplement plan trying to add as much lean muscle as I could, while keeping my diet relatively clean and strict.

My show prep for Masters Nationals was 14 weeks long. I felt I came into this show looking the best I ever have looked! I knew a clean diet and hard work in the gym were two huge factors, but again, I can honestly say the continued, and consistent use of Beverly supplements was also a major factor!

I wasn’t sure what to expect competing in my first national show! And boy, was I amazed at the number of quality competitors! National shows can have over 1000 total competitors, all bringing their best! I competed in the 40 and over age group in Classic Physique. Because of the high number of entries, I was in Class D; this was the height class with the tallest competitors. I was up against some quality competition! I ended up taking 4th place in class D, which was just 2 places away from earning my IFBB pro card!

I was extremely proud of what I had accomplished in my first national level show! However, being a competitive person, I know there is always room for improvement! So I will continue to train hard, eat quality meals throughout the day and continue to use Beverly supplements to reach that goal of earning my pro card!

Here’s a look at my nutrition and training programs at 8 weeks out from the contest:

Diet and Beverly Supplements 8 Weeks Out

Train at 5 AM: 1 ½ scoops Creatine Select, 1 scoop Up-Lift, 5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 1: (Post Workout) 1 scoop Muscle Provider for fast acting recovery and 1 scoop UMP for time released sustained recovery, 5 Mass Aminos, 5 Ultra 40

Meal 2: 4oz Cream of Wheat, 6oz extra lean ground beef, 2 eggs, 1 cup egg whites, spinach and mushrooms.
Super Pak, 5 Mass Aminos, 5 Ultra 40

Meal 3: 9oz cod, 1 cup jasmine rice, 1 cup broccoli.
5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 4: 8oz chicken breast, 1 cup jasmine rice, 1 cup asparagus
5 Mass Aminos, 5 Ultra 40

Meal 5: 8oz turkey tenderloin, 6oz sweet potato, 1 cup broccoli
5 Mass Aminos, 5 Ultra 40

Meal 6: 10oz lean steak, 1 cup jasmine rice, mushrooms, tomatoes, and spinach sautéed together.
5 Mass Aminos, 5 Ultra 40, 3 Quadracarn

Meal 7: 2 scoops UMP made into pudding or 10oz cod and asparagus
5 Mass Aminos, 5 Ultra 40

Training and Cardio

Monday: Chest, Biceps, Abs plus 25 minutes of stair stepper

Exercises Sets Reps
Incline DB Press 4 8-15
Machine Press 4 10-15
Standing Flye 4 15-20
BB Curl 4 10-15
Seated Concentration Curl 4 10-15
Various Ab Exercises 12 15-20

Tuesday: Back, Triceps, 25 minutes of stair stepper

Exercises Sets Reps
Incline DB Press 4 8-15
Pull-ups 4 10-12
Bent-over Rows 4 8-15
Pulldowns 4 8-15
Single-arm Hammer Row 4 8-12
Tricep Dips 4 20
Cable Pushdowns 4 15-20

Wednesday: Legs (emphasize quads), Abs

Exercises Sets Reps
Squats 5 8-15
Leg Press 4 10-15
DB Front Squat 4 10-15
Leg Extension 4 15-20
Various Ab Exercises 12 15-20

Thursday: Shoulders, Calves, 25 minutes of stair stepper

Exercises Sets Reps
Seated DB Press 4 8-15
Standing Lateral Raise 4 10-15
Cable Face Pulls 4 15-20
Hammer Shoulder Press 3 8-12
Cable Laterals (superset) 3 10-15
DB Bent Lateral (superset) 3 10-15
Various Calf Exercises 12 15-20

Friday: Chest, Biceps, Triceps, Abs

Exercises Sets Reps
Smith Incline Press 4 8-15
Flat DB Press 4 8-12
DB Flye 4 10-15
DB Curl 4 10-15
Cable Curl 4 10-15
Lying Tricep Extension 4 10-15
Hammer Tricep Dips 4 15-20
Various Ab Exercises 12 15-20

Saturday: Legs (emphasize hamstrings), 25 min. of stair stepper

Exercises Sets Reps
Stiff-leg Deadlift 4 8-12
Reverse Hack Squat 4 12-15
Lying Leg Curl 4 12-15
Standing Cable Curl 4 12-15

Sunday: Off

Swolemates at the Gym and Trophies on the Stage

Photo Credit: Will Edwards

At a Glance: Sharlyn Hampton

Age: 40

Occupation: Chicago Police Department and Personal Trainer

Current Residence: Chicago, IL

Years Training: 13

Height: 5′ 5″

Weight: (Off-Season) 140 lbs, (Contest) 135 lbs

Favorite Fitness Meal: UMP protein pancakes. The pancakes taste great with every flavor of Beverly UMP protein. I prepare them for breakfast as well as an on the go snack. Hot or cold it’s a perfect replacement meal.

Favorite Supplements: Graham Cracker UMP- I use it for anything from shakes to making protein muffins. I also enjoy the Glutamine Select during my workouts.

What would you recommend to someone who has never used Beverly supplements before? I’ve sampled various protein powder supplements and Beverly UMP has been the best. The flavors taste great and UMP blends very well with fruit and oats.

Music: Classic R&B.

Most Inspiring Book: Love Addiction.

Hobby or Interests outside bodybuilding: Because of my midwestern United States and Turkish roots, I enjoy trying new foods. I am passionate about bodybuilding so when I’m not working out, I’m helping someone else achieve their fitness goal. I enjoy spending time at home, watching movies, and binge watching Netflix. Spending time with family and friends is essential.

Words to live by: YOU vs YOU. Everything we do begins and ends with how we start our day. The mental mindset that we initiate and continue to maintain, is the foundation of the goal that we want to accomplish. It starts with YOU and ends with YOU..

Creating the best physique

What are the greatest things you have to overcome to be a champion? Training harder? Avoiding the sweet foods you crave? Living the right athletic mindset? Rather than focusing on the things she has been forced to go without, or her daily life challenges, for IFBB Pro Sharlyn Hampton, becoming a champion is simply an effect of going for what she enjoys...training hard, eating properly, consuming the best nutrition supplements, posing artistically onstage, and creating the best physique possible.

While her win at the NPC Universe (capturing the open class and the masters 35-and-over) gave her a pro card, her densely-built, aesthetically-shaped, athletically beautiful female physique was a primary goal in her life.

Background: basketball stress reliever

Sharlyn was born a military brat in Germany, where her father worked in the Army. Later in life, she spent much of her time in the St. Louis, MO area, where her father’s family is based. Her father always took her older brother to compete in sports. One summer, he noticed girls playing basketball and had her join up. Basketball and soccer became regular sports that she competed in, playing basketball all the way into college. She was introduced to lifting weights by her high school basketball coach, Theresa Humble. From her freshman year on, she was hooked on weight lifting.

After studying exercise, nutrition and health sciences at Chicago’s Robert Morris University, Sharlyn worked as a government contractor in Iraq for three years. She was a supervisor for a contracting company called KBR (Brown & Root Industrial Services) in morale, welfare and recreation. This included working in the gyms and rec centers that the soldiers used for training. While she enjoyed helping soldiers with lifting, there was another aspect of her job that was very stressful. Over the three years she was employed there, attacks with explosives were launched numerous times on the facilities. She consistently had to run from her bunker to nearby safety zones. “There were some soldiers that I would see on a regular basis in the gym and they would go outside of the wire and some of them would not come back.” This was very important work, but difficult to handle for long periods. Post-traumatic stress disorder (PTSD) was a concern which she realized after leaving that job and returning to Chicago. “In the morning, I would wake–up and just automatically roll underneath my bed. That was one of the things we did regularly in Iraq when we’d hear a loud noise indicating that our base was being hit and there was not enough time to get down to the bunker.”

Sharlyn worked as a personal trainer while going through the training and hiring process to join the police department. The gym always helped her to relax her mind and soul. She still works part–time as a personal trainer and her own gym time is a major part of her life. “The gym is an area which is totally in my control. Certain situations I have been in as a police officer or my work overseas were not always under my control. Bodybuilding is just something I am completely in control of and a stress reliever.”

Entering Bodybuilding Competition

It was around 2006 that Sharlyn was pulled into the contest prep world. “When I became a personal trainer, about 4–5 of the other trainers were competing in bodybuilding and I just jumped on the bandwagon.” Her first contest (of about nine shows) was in the lightweight bodybuilding category at the NPC Caveman Classic in St. Louis, which she won. This was followed by another victory at the NPC Illinois show.

After taking a few years off from competing, she entered the 2012 NPC Muscle Heat in Greensboro, North Carolina. It was her first time in the new Women’s Physique division, and she won the overall! She took off a few more years in order to go through the academy training for her new police career, but returned and took 2nd place in Physique at the 2016 Chicago Wings of Strength Extravaganza.

“Later that year, I went into a national show and didn’t do that well,” says Sharlyn. ”I entered the Women’s Physique category and a couple of the judges told me, ’I know you have a bodybuilder’s mentality, but you definitely have a figure girl’s body. If you’d stepped onstage as a figure girl, you would have had a pro card years ago.’” While the bodybuilding and women’s physique divisions motivated her, she realizes that going into bodybuilding instead of figure with her build “was like taking a knife to a gun show.”

Sharlyn jumped into three figure contests this year. The first one was an overall victory at the NPC Michigan. A week later she hit third place in the NPC Junior Nationals. A week after that was when she captured her pro card at the NPC Universe with multiple class wins, including the overall in the over–40 class. “The thing I liked most was that I was in the open class with the younger girls and I won my class there too. Winning was absolutely amazing. It was almost like an out–of–body experience. The competitors made it so amazing back stage – everyone helping one other.”

She felt she had finally reached her best condition. Trainer Shelby Starnes jumped in to assist her just a few weeks before these three contests. “The difference Shelby made was he had me eating a lot more carbs than before. I would send him my morning pictures and he would tell me to eat more carbs. Your body can take more carbs. Keep eating!” This helped her have the slightly more “rounded” look required for high level figure competition.

In 2019, Sharlyn Hampton plans to enter her hometown’s Wings of Strength Chicago Pro for her pro debut. I also had to ask what her lifetime bodybuilding goal will be. “I want to step on the Olympia stage in Vegas. That might be a far out dream considering I am in my 40s, but I want to give it a try and go for it anyways, and see how I fare. I would love to be able to say I put my pinky toe on that Olympia stage in Vegas.”

Supplements

Years ago, one of her gym friends told her about Beverly International. “He told me their brand had the highest quality out there. I had tried many other companies’ proteins and was always turned off by the taste and chalky feel. UMP was not like this at all. It tasted really good and mixed easily as a shake or pudding. I grew up on homemade pudding and was thrilled when I discovered I could mix UMP with a little water and make a delicious pudding. I like chocolate and the graham cracker flavor is really good, too!”

Lean Out and 7-Keto MuscLean are my two must-have’s during my fat cutting phase for competition. I take 7-Keto MuscLean thirty minutes before my fasted cardio session upon waking, and again 30 minutes before my PM cardio session. I include 2 Lean Out with every meal. What I love about Lean Out is that it is stimulant free which I definitely prefer over most fat burners that give you the jitters. Adding these two supplements to a healthy diet will help anyone lower body fat faster!

I just started using Density (essential amino acids). Adding 2 or 3 to every meal has really helped with muscle growth and fat breakdown. EFA Gold doesn’t have a fishy taste and it really helps burn body fat. I also take a multi vitamin.

Sharlyn at NPC Junior Nationals

Sharlyn at NPC Junior Nationals

Sharlyn with Supplements

Diet and Beverly Supplements 8 Weeks Out

While most of us count on protein as our primary nutrient, Sharlyn has a unique “more carbs please” macronutrient balance. She consumes five to six meals a day. Because of her fast metabolism, her intake is higher carbs, moderate levels of protein and low fat (under 20%).

“Working as a police officer keeps me eating on the go. I’m in my squad car a lot and don’t have the luxury to sit and eat 5-6 hot meals a day. My typical meal plan consists of a lot of tuna packs, egg whites, UMP protein powder, whole wheat wraps, and oats. I alternate between peanut butter, almond butter and Beverley International EFA Gold capsules as my fat sources at each meal.” Here is a sample day’s eating.

Meal 1: Egg whites, oatmeal and 3 EFA Gold capsules

Meal 2: UMP protein, whole wheat wraps with peanut butter

Meal 3: Tuna, whole wheat wraps and olive oil

Meal 4 (Pre-workout): UMP protein, Quaker oats, peanut butter

Meal 5 (Pre-workout): UMP protein, banana, fruit and nut granola bar

Meal 6: Grilled chicken breast and asparagus

On her off day she enjoys UMP Protein Pancakes, her favorite meal of the week! (See side bar for recipe.)

UMP Protein Pancake Recipe

  • Ingredients
  • ½ cup oats
  • 1 ½ scoops UMP Angel Food Cake
  • 1 tsp flour
  • 5 strawberries or handful of blueberries
  • 1 tbsp natural peanut butter
  • 1/3 cup egg whites equivalent to 2 eggs
  • ½ – ¾ cup water depending on how thick or thin you like themDirections
    Mix all ingredients together in a blender and cook like regular pancakesFinal Thoughts“When you get knocked down, you get back up,” says Sharlyn. “When I say knocked down that means not getting first–place. You take constructive criticism from the judges and you go back to the drawing table and you bring a different package to the stage the next time you compete. You stay humble. It takes being consistent. It takes time to put on the muscle. Keep grinding, keep working at it. Keep going to the gym. Will and consistency!”With her serious attitude and seriously driven lifestyle, we look forward to seeing champion Sharlyn Hampton on the pro stage!
    And she did, Winner of 2018 NPC Universe Women’s Figure Masters Over 35.Photo Credit: Dan Ray

Swole Training

When it comes to training, Sharlyn aggressively pursues the changes she knows judges want in her build. Her goal is to put on an extra layer of muscle, building a wider lat spread and full, cannon-ball delts. “I have to lift heavy to get those results,” she says. This motivates her each time she heads to the gym. ”Heavy training and volume is what I need for that extra muscle.”

”My workout routine changes frequently but here’s a sample of what I’m currently doing. I am including the actual weights that I used in my last workouts to give you a point of reference.” For example: 95/6 means the weight is 95lbs and I got 6 reps. On some exercises I just do as many sets as it takes to reach a total number of reps. On these exercises I rest just 30 seconds between sets.In the workout below I indicate this as: Machine Rows – 60 reps, 30 seconds rest.

Training and Cardio

Monday: Chest, Shoulders, Abs

Bench Press: Bar/10, 95/6, 115/3, 135/2, 155/1,
175/1, 135/3x5-7

Incline DB Press: 35/10, 45/8, 55/3x6-10
Dips superset with Incline Cable Flyes: 4x8-15

Military Press: Bar/10, 65/6, 85/3, 95/as many reps
as possible using a slight cheat

Barbell Shrugs: 95/12, 115/10, 135/3x8, slow and
controlled

DB Laterals (20lbs) + Reverse Pec Dec Flyes + Alternate Front Raises (25-30 lbs): 3x10-15 each

Lying Leg Raises: 60 reps (total)

Seated Twists: 60 reps

 

Tuesday: Legs, Triceps, Calves

Squats: Bar/10, 95/8, 135/6, 215/3x6-10

Leg Press: 90/10, 180/8, 270/6, 360/max

Romanian Deadlifts (115lbs) + Lying Leg Curls: 4x6-
12 each

EZ-Bar Standing Triceps Extension: 30/12, 40/10,
50/max

Lying Triceps DB Extensions: 15/12, 20/10, 25/8,
30/max

Triceps Pushdowns: 4x15-20

Calf Raise: Total of 70 reps

Reverse Raise (tibialis): Total of 70 reps

 

Wednesday: Back, Biceps, Forearms

Deadlifts: 135/3, 155/5, 175/7, 200/10

Barbell Rows: Bar/10, 75/8, 135/3x6-8

Lat Pulldowns + Seated Cable Rows: 4x8-15 each

Barbell Curls: 4x12/10/8/6

Seated DB Curls: 20/15, 25/12, 30/10, 35/max

Concentration Curls: Total of 70 reps

Wrist Roller: 5 sets

DB Reverse Wrist Curls: (15 lbs) total of 60 reps

 

Thursday: Rest

Friday: Chest, Shoulders, Abs

Bench Press: Bar/10, 95/8, 115/ 7, 135/total of 30 reps

Decline Press: 95/10, 115/8, 135/3x6-10

Flyes + Pec Deck Flyes: 4x15/12/10/8

Seated DB Press: 20/10, 30/8, 40/3x4-8

Upright Rows (60lbs): For a total of 60 reps, 30 seconds rest
between sets

1-Arm Laterals (25 lbs): For a total of 70 reps

Weighted Crunches: 60 reps

Hanging Leg Raises: 5 sets max reps

 

Saturday: Legs, Back

DB Lunges: 25/10, 35/8, 45/6

Power Cleans: Bar/10, 65/8, 85/as many sets as necessary to
get 30 reps

Leg Extensions: For a total of 70 reps, 30 seconds rest
between sets

Machine Rows: 60 reps, 30 seconds rest between sets

Good Mornings: 95/4x6-12

1-Arm DB Row: 55/4x6-12

Adductor Machine: 60 reps, 30 seconds rest between sets

 

Sunday: Rest

Sharlyn adds that, “It is important to have great swolemates for lifting partners.” Her serious swolemate team includes Mia Wilson, Derick Abel, and Tay Raines for support and motivation. “On the days in which I am super-tired they push me to the limit!