- Name: Jena Goldberg
- E-mail: email@example.com
- Age: 36
- Where: Fort Leonard Wood, MO
- Height: 5'5"
- Weight: 130 Lbs
- Years Bodybuilding :6
- Favorite Bodypart: Back
- Favorite Exercise: Legs
- Favorite Supplements: Beverly Nutrition Muscle Provider And Glutamine Select
How Did You Get Started?
I was a distance runner for many years (8 to be exact). I ran to lose weight and to achieve a fitter physique. I would always lose some weight but never really get the toned body that I wanted. My husband is a soldier so most of my running that I did was with him. It wasn't until my running partner came up for a tour to Korea that I was finally introduced to weight training.
He bought me my first gym membership so that I would have a place to safely run while he was away for a year. He showed me a couple things with the free weights but after he left; I found myself too intimidated to make my way back over there. I just ran on the treadmill day after day maintaining my 30% body fat.
One day after completing my normal 50 minute run a trainer approached me and asked me what country I was running to. I laughed and told him that I just wasn't familiar enough to go to the weight side of the gym.
He gave me three complimentary sessions that day so that he could show me around. I trained with him for a whole year after that. He was a very knowledgeable bodybuilder and suggested that I give competing a try. I competed a year after I picked up my first dumbbell at the age of 31. Wow, if I'd known then what I know now. I placed in the top 5 for that show and have competed 6 more times since then.
I absolutely love what weight lifting has done to my physique. I absolutely fell in love with the results and find myself hanging out by the free weights far longer than the treadmills.
What Workout Plan Worked Best For You?
Once again, I must thank my very first awesome trainer for taking the time to show me the proper way to train. He insisted that the ability to do a pull-up would be my greatest asset on stage. Because my waist is a bit blocky, to compete with girls with more fortunate genetics; I had to build a bigger back to give the illusion of a more narrow middle. I always did three warm-up sets on the assisted pull-up machine before each of my workouts. I remember moving to a new location and being heartbroken to see that my new gym didn't have my pull-up machine. I finally decided that I would just practice hanging and discovered that I was able to do three pull-ups. I ran with this new discovery.
I kept practicing and adding a pull-up every week until I was finally able to do 10 with no assistance. I am currently able to do 150 in an hour, and sometimes even do them with a 20 pound dumbbell between my feet! I am certain that practice makes perfect and that we can conquer any ship we decide to sail.
Day 1: Shoulders/Calves
- Pull-Ups: 3 sets of 10 reps
- Dumbbell Shoulder Press: 3 sets of 12 reps
- Side Laterals: 3 sets of 8 - 10 reps
- Cable Rotators: 3 sets of 12 reps
- Upright Row: 3 sets of 12 reps
- Shrugs: 3 sets of 12 reps
- Calf Raises: 3 sets of 12 reps
- Backwards On Elliptical: 30 minutes
Day 2: Legs 1
- Single Leg Squats: 3 sets of 10 reps
- Barbell Lunges: 3 sets of 12 reps
- Smith Squats: 3 sets of 12 reps
- Barbell Squats: 3 sets of 12 reps
- Alternating Dumbbell Step-Ups: 3 sets of 12 reps
- Leg Extensions: 3 sets of 12 reps
- Standing Leg Curls: 3 sets for 12 reps each leg
- Treadmill: 30 minutes at a 7 incline
Day 3: Chest/Triceps
- Dumbbell Bench Press: 3 sets for 8-10 reps
- Incline Dumbbell Bench Press: 3 sets for 8-10 reps
- Incline Flyes: 3 sets of 12 reps
- French Press: 3 sets of 12 reps
- Triceps Extensions: 3 sets of 12 reps
- Dips: 3 sets of 12 reps
- Stair Running: 25 minutes
Day 4: Back/Abs
- Wide Pull-Ups: 4 sets of 12 reps
- Barbell Row: 3 sets of 12 reps
- Lat Pulldown: 3 sets of 12 reps
- Cable Row: 3 sets of 12 reps
- Deadlifts: 3 sets of 12 reps
- Hanging Leg Raises: 3 sets of 20 reps
- Elliptical: 30 minutes
Day 5: Legs 2/Biceps
- Leg Press: 3 sets of 12 reps
- Lying Leg Curls: 3 sets of 12 reps
- Hip Abductor: 3 sets of 12 reps
- Hip Adductor: 3 sets of 12 reps
- Incline Biceps Curls: 3 sets of 8-12 reps
- Preacher Curls: 3 sets of 8-12 reps
- Cable Curls: 5 drop sets of 6-10 reps
- Barbell Curls: 3 sets of 8 reps
- Oblique Twists: 3 sets of 20 reps
- Flat Bench Leg Lifts: 3 sets of 20 reps
- Elliptical: 30 minutes
Day 6 And 7: Off
What Nutrition Plan Has Worked Best For You?
I love oatmeal just more than any carb that I could eat. I've learned that clean eating is the only way to keep my physique the way I want it to be. An average day looks a lot like this as far as my nutrition:
- 8 oz lean protein (93% beef, or lean turkey or chicken breast)
- 1 cup spinach, tomatoes and cucumbers or other veggies
- 1 tbsp vinaigrette dressing
Sometimes if I'm in the mood for something sweet I will make protein muffins and eat a few of these for a meal. (Yum! They taste like French toast). Here's all you need: 1/2 cup of oatmeal with 1 egg and 1 scoop of any vanilla protein and a little water.
Add all of those ingredients together and make into a thin batter, spray a mini muffin pan with Pam and bake for about 5 minutes; drizzle with Cary's sugar free syrup (such a treat if you have a sweet tooth!)
If I am just going crazy at night and want to snack on something, I'll have a 1/2 cup of cottage cheese with sugar free chocolate pudding, yum!
What Supplements Have Given You The Greatest Gains?
I love Beverly Nutrition and really believe in their two protein powders Muscle Provider and Ultimate Muscle Protein; but I also have to say that I have recently tried Jack3d and really believe in that product as well. I'm hooked on it!
Why do you love Bodybuilding?
I love it because of the lengths that I can take my body to. I think it's just amazing how we can make our bodies into an anatomy chart by following a workout and nutrition plan most days of our lives. I love the opportunity to be in the company of so many women much like myself, disciplined enough to live such a different life. I love being in the small 10% of us that will ever make that walk across that stage in a pair of crystal heels; it's amazing when I think of it!
What Motivates You To Follow A Healthy Lifestyle?
I've been overweight before in my life. It was a place that I was unhappy and hidden from the things that I wanted to enjoy. I love the example that I set for my 9 year old princess. It thrills me when she asks to join me for chicken, brown rice and broccoli and acts like it's a treat. I love how aware it has made her of nutrition and exercise. It saddens me the number of overweight children that we have in America, and I'm just happy that I can be a good example for my family.
What Made You Want To Achieve Your Goals?
I saw a magazine in my trainer's office one day. I am certain that the woman on the front of the magazine was Julie Lohre advertising for the Northern Kentucky. I fell in love with her physique and from that day forward vowed to be a fitness competitor. I competed the first time and wanted even more to achieve a greater placing and have continued to work towards that number one for 6 shows now. I finally placed 2nd in my last competition, so it's coming!
What Are Your Future Bodybuilding Plans?
I recently moved to Missouri with my soldier, which is fortunate since it's not too far from Kentucky. I hope to compete in the Northern Kentucky in February. It's a show that I have wanted to do since I started lifting weights. I just can't think of a greater team to support for a show than the Beverly Nutrition Show. These guys have guided me through all of my competitions for no charge. It's just something that they do to support their customers. What a wonderful supplement company!
What One Tip Would You Give Other Bodybuilders?
My one tip that I would give other fitness competitors would be this: If you have the desire to compete, do it. Don't ask anyone if you should or if they think that you can do it. If it's in your heart and something that you want to accomplish; the sky is the limit. I think that if you don't then it will only be something that you will always regret. I would also tell them to wait until a couple days after the show to decide that you were cheated of a placing that you deserved.
I have been here many times, and felt that the girl beside me shouldn't have beaten me. However, a few days later when I look at the footage, I usually find the reason why she did. My last advice I would give is this...A judge once told me that it's hard to pick the winners of a fitness competitions when they are all in front of them lined up by groups of 10 or 12. He said that the shoulders and chests even the arms and quads are hard to separate from one girl to another. He then said, however, when that group of 10 to 12 turn around, usually the competition is automatically narrowed down to about 3. Work on those glutes and hamstrings ladies; they will make or break you every time.
Who Are Your Favorite Bodybuilders?
My favorite fitness competitor would have to be Julie Lohre. She is not only a fitness superstar but a genuinely good person willing to help the lady in leagues below her. As far as bodybuilders; I would have to say Scott Griffin. I'm sure the name is not real familiar to all of you, but he was my first trainer and he continues to rock the stage at 44 years old!
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!
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