- Name: Janet Kaufman
- E-mail: email@example.com
- Age: 40
- Where: Lewiston, Idaho
- Height: 5' 3"
- Weight: 140 Lbs., Contest: 125 Lbs.
- Years Bodybuilding :20
- Favorite Bodypart: Chest & Legs
- Favorite Exercise: Leg Press
- Favorite Supplements: Optimum Whey Protein, Gaspari Nutrition SuperPump250 and AST Glutamine.
How Did You Get Started?
20 years ago I got started into bodybuilding and it all began with a visit home to see family. I was going to college out of town and came home to see my parents and brother. Keep in mind that I wasn't athletic in high school. I tried track and tennis but just never seemed to do any good at it.
View My BodySpace Profile: bodyspace.bodybuilding.com/janetaufman.
When I left to go to college I fell into the usual scene of eating and partying like most college students but if one isn't active, well we all know what happens, I was about 140 pounds of flab. So when I came home for that visit 20 years ago my brother, who is brutally honest, told me my butt was getting really big. Well no girl wants to be told her butt is big especially from her brother. I was pretty mad. The same weekend my brother asked if I wanted to attend my first bodybuilding show.
As I watched, still fuming from what he had said I told myself I was going to be competing on stage the following year. I moved back home, started lifting with my brother and running every day and the next year I was on stage at the 1987 WSU Intercollegiate Bodybuilding show as a lightweight weighing 102 pounds, too lean for my standards today but back then it was quite an accomplishment. I have been lifting ever since and I am still learning something new every day.
What Workout Plan Worked Best For You?
I work out 6 days a week hitting every body part once with the exception of legs and arms which I hit twice.
Sample Workout Week:
Is my first workout of the week in which I hit legs focusing on hamstrings. I found splitting hamstrings and quads on different days has helped put on quality size as well as definition at showtime.
Is back and arms. I try to mix it up each time. I always start this workout with weighted pullups; I believe this helped with my back width. I also always do some kind of bent over exercise for my thickness. As far as arms go... biceps I make sure I work on the peak with a preacher movement and a mass builder same with triceps; I hit them from all angles.
Is chest which I also hit from the top with an incline movement, mass with a flat movement like bench press and lower pecs with a decline movement such as decline press or a weighted dip. Sometimes I will do a giant set for chest in which I pick three exercises: i.e. flat db press, incline db press and a dip and do eight to ten reps at each not stopping until I have gone around three or four times this will give you an incredible pump. I think this really helps shock the muscle into growing.
Is shoulders in which again I make sure I hit the shoulders from the front, back and side. I found that db side laterals have really helped with my caps but I do feel I need some more work. Running the rack is a great one also. I do this for side laterals, db presses and rear delts. The rack for those who don't know, is starting with the lightest weight on the rack (10lbs) do eight reps then go to 12 1/2 lbs for eight reps the 15lbs without rest until you reach a weight you can't get eight reps then work your way back down. I normally do two to three sets of these for each head of the shoulder. This will make your shoulders scream!
Is another leg workout, this time I focus on quads. I start with leg extensions and leg curls then I go into squats in which I do four sets pyramiding up to set of 6 to 8 reps. Then it is on to hack squats I do four sets here of 8 to 10 reps. Finally the last heavy quad exercise is leg press: four sets of 8 to 10 reps. I will also do some calves and shaping exercises on this day. I also do calves and shapers on Monday's leg workout.
Is a light arm workout. I do higher reps to huge pump. Normally I will do 4 exercises for biceps as well as triceps.
*Off season I do about three days a week of cardio and abs every day.
What Nutrition Plan Has Worked Best For You?
Off season I eat clean during the week (yams, chicken, etc) then on the weekend I will allow myself a couple cheat meals on the weekends (pizza, ice-cream, omelets) This helps me put some quality size on in the off season and be able to get shredded precontest.
What Supplements Have Given You The Greatest Gains?
I feel that by taking Gaspari Nutrition SuperPump250 over the last year that I was able to put some good size on some of my lagging body parts as well as getting really cut for my last show. I have used Optimum Nutrition for at least the last 10 years and it works great to get extra calories.
Why do you love Bodybuilding?
I love the way I can transform my physique by doing certain exercises and changing my diet. I also like the feeling of what I have accomplished after a hard workout. Competing is a great way to show others what you have done. Knowing that you alone have tested your drive and discipline to be on that stage.
What Are Your Future Bodybuilding Plans?
I am planning on competing at the Master Nationals in July and the Nationals in November.
What One Tip Would You Give Other Bodybuilders?
Comfortable muscles don't grow. Always mix things up in the gym to confuse those muscles into growing.
Who Are Your Favorite Bodybuilders?
|Calling All Over 40 Amateurs!|