- Name: Erica Vogt
- E-mail: firstname.lastname@example.org
- Age: 32
- Where: St. Mary's, PA
- Height: 5'2"
- Weight: 123 lbs
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Shoulders/Arms
- Favorite Supplements: BSN Lean Dessert Protein
How Did You Get Started?
I have been an athlete all of my life, so beginning to compete felt like the natural thing to do. I love competition, and this is my chance to achieve my best possible physique, maintain my overall health, and be a role model in my community. Weight training was always at least a small part in my daily routine.
So, I began fully training for Bikini in November 2009, and I don't see myself quitting any time soon. At my last competition, my coach shared with me that a fitness pro was impressed with my physique when I stepped onstage. This really was a wonderful compliment, and had me thinking that I might switch to figure next season. I am now on the road to training in figure!
What Workout Plan Worked Best For You?
I start every workout day with 45 minutes of treadmill running on empty stomach upon waking. I rest 1 minute between sets.
This is my workout plan this week:
- Incline Smith Machine Press: 4 sets of 15 reps
- Incline Dumbbell Flyes: 4 sets of 12 reps
- Flat Flye: 4 sets of 10 reps
- Arnold Dumbbell Press: 4 sets of 15 reps
- Side Lateral Raises: 4 sets of 12 reps
- Rear Lateral Dumbbell Raises: 4 sets of 10 reps
- Triceps Rope Pushdowns: 5 sets of 15 reps
- Weighted Bench Dips: 5 sets of 12 reps
- Leg Extensions: 4 sets of 20 reps
- Leg Curls: 4 sets of 15 reps
- Smith Machine Squats: 4 sets of 10 reps
- Walking Lunges: 4 sets of 15 reps
- Stiff Leg Deadlifts: 4 sets of 20 reps
- Wide Grip Pulldowns: 4 sets of 15 reps
- One Arm Dumbbell Rows: 4 sets of 12 reps
- Cable Rows: 4 sets of 10 reps
- Hyperextensions: 4 sets of 20 reps
I do a circuit of 3 sets of 10 reps of my favorite exercise for each body part. I only rest 30 seconds between exercises.
What Nutrition Plan Has Worked Best For You?
What Supplements Have Given You The Greatest Gains?
I have found CLA to be very beneficial in maintaining lean mass. Also, glucosamine and chondroitin combination for my joints!
- Glutamine: 1 tsp
Why do you love Bodybuilding?
I love feeling my body sculpt as I train, and how great I feel when my workouts are done. It makes me feel empowered! During competition, I love the feeling of being onstage and showing how hard I've worked.
What Motivates You To Follow A Healthy Lifestyle?
Fitness has been a main part of my life for as long as I can remember. I have been a "health-nut" from day one, primarily because of my parents. As an athlete growing up, I learned as much as I could about fitness and nutrition to improve my athletic performance.
Now, I want to be a role model. I am a teacher and a coach, so I hope to inspire my students and athletes to be the best they can be, and live happy and healthy lives. I want to take that as far as I can!
What Made You Want To Achieve Your Goals?
I begin everything I do with the intent that my goal will be achieved. I find out what I need to do in order to get the job done. Also, I have seen family members pass on or become ill from unhealthy lifestyles. I told myself that I will not fall into that trap because I want a good quality of life. I want to live a very long life to be able to experience all that I can.
I'm going to climb mountains when I'm 60! Since fitness has been a huge part of my life, and I have a "helper" personality, the combination of these two characteristics has pushed me into this lifestyle of health, wellness, and helping others to do the same. So, I might as well try to go Pro while I'm at it!
What Are Your Future Bodybuilding Plans?
My hopes are to earn that Pro card and do some fitness/athletic modeling. As a teacher and a coach, I want to continue to be a role model for others to help them live a healthy, balanced life.
What One Tip Would You Give Other Bodybuilders?
Remember that your thoughts can make any situation good or bad, so stay open, positive and always do your best at whatever you do...then you will have no regrets! Be friendly and kind to other competitors, as it makes the experience so much more enjoyable. Congratulate winners and complement everyone because we all train hard and look fantastic!
Who Are Your Favorite Bodybuilders?
IFBB Bikini: Vanessa Campbell, Nicole Nagrani, Ali Rosen, Missy Coles
IFBB Figure: Jamie Eason, Ava Cowan, Kristen Nagrani, Nicole Wilkens-Lee, Gen Strobo
Bodybuilding: Kai Greene, Dexter Jackson
Fitness: Tamee Marie
What Features Do You Use On Bodybuilding.com?