- Name: Jennifer Robinson
- E-mail: firstname.lastname@example.org
- Age: 34
- Where: Memphis, TN
- Height: 5'3"
- Weight: Contest 121 Off Season 129
- Years Bodybuilding :2
- Favorite Bodypart: Shoulders
- Favorite Exercise: Abs and Calves
- Favorite Supplements: BSN Lean Dessert and Optimum Nutrition BCAA Powder
How Did You Get Started?
I have always played sports as a kid and in high school. During college I worked out here and there but nothing focused or with any sort of goals. I then decided to join the police academy and I joined a gym and started lifting weights.
I graduated the police academy and immediately joined their track team. The team went to the Police and Fire Olympics for several years and we won medals in both individual and relay events. A couple of years ago I picked up a copy of Oxygen magazine and saw the results from a pro fitness competition.
I instantly fell in love with the sport and wanted that body. I can't perform some of the gymnastics moves because of injuries from my job but I wanted the body. Then I finally discovered figure competitions.
I found a competition that was close to me and hired a wonderful competition trainer. I was set. I won both my class and overall in my first show, Battle on the Bluff 2007.
What Workout Plan Worked Best For You?
My workouts change as I get closer to contest time but I usually do an upper body and lower body split for 4 days of training and the fifth day is spent on trouble spots.
- 15 min incline treadmill walking
- 15 min recumbent bike
- 15 min stepmill
- 5-10 minute cardio warm up
- Lifting Session
- 20-30 min stairmaster
I do an upper body/lower body split with an additional training day for my trouble spots. I also have a hamstring injury so I try to do some single leg exercises to rehab it properly without overstraining it.
Monday: Upper Body
- Shoulder Press: 4 x 10 Superset With
- Lying Rear Delt Raises: 4 x 10
- Cable Hammer Curls: 4 x 10 Superset With
- Rope Pushdowns: 4 x 10
- T-Bar Rows: 4 x 10
- Seated Cable Rows: 4 x 10
- Oblique Crunches: 3 x 20
Tuesday: Lower Body
- Bodyweight Squats: 4 x 10 Superset With
- Walking Lunges: 4 x 8
- Jump Squats: 4 x 10
- Smith Machine Squats: 4 x 8
- Deadlift: 4 x 8
Thursday: Upper Body
- Front Plate Raises: 4 x 10 Superset With
- Lateral Raises: 4 x 10
- Seated Cable Row: 4 x 10
- Lat Pulldown: 4 x 10
- Incline Bench Press: 4 x 10
- Alternating Dumbbell Bicep Curls: 4 x 10
- Straight Arm Pullovers: 4 x 10
Friday: Lower Body
Saturday: Spot Day
- Cable Lateral Raise: 3 x 10 Superset With
- Front Cable Riases: 3 x 10
- Pullups: 3 x 10
- Pushups With Feel Elevated: 3 x 10
- Leg Curls: 3 x 12
- Good Mornings: 3 x 12
- Walking On An Incline: 15 Minutes
What Nutrition Plan Has Worked Best For You?
I have an awesome nutritionist/trainer Chris Caudy. He has worked with me since the beginning and I've seen amazing results for each show. He changes my intakes to bring out the best each time.
What Supplements Have Given You The Greatest Gains?
Excluding the critical time pre-contest, I love protein powders. I have several different ones that I use at once and I love to try new ones. I have one or two that can be quick meal replacements for when I get stuck on a police call.
I also have one or two that are low or zero carbs so I can keep my protein intake up. I also have a whey protein for post workout and a pro blend for near the evening or in the morning so I can benefit from the slower digesting proteins.
My second favorite supplement is BCAA's. I swear by them. During my building phase I lift heavy to gain muscle mass so I need the muscle recovery and growth. During pre-contest time, I am completely drained from the diet so I need the BCAA's for muscle recuperation and muscle energy.
Why do you love Bodybuilding?
I love the challenge. I love the hard work and dedication required to achieve positive results. I enjoy making friends at the shows and traveling. I enjoy discussing the highs and lows of competing with my fellow competitors and trying to explain it all to a non-competitor.
I enjoy making the daily choice to eat clean and stick to my training plan. I also have added benefits in my day job of police work. I remain in shape year around as my job can get physical at times.
What Are Your Future Bodybuilding Plans?
My next show is already in place, 2009 Arnold Classic Amateur. I'm pretty excited about that. I also plan to train hard and stay focused and dedicated to pursue an IFBB pro card. I would also like to secure a contract with a supplement company and continue fitness modeling.
What One Tip Would You Give Other Bodybuilders?
Keep a positive attitude. Figure is subjective so don't quit or give up. Keep improving. Keep working on it. Keep training. Keep your options open.