Amateur Bodybuilder of the Week: Laurey Heinrich

Amateur Bodybuilder of the Week: Laurey Heinrich! - Pics and info and more!
  • Name: Laurey Heinrich
  • E-mail: training@peakfitnesstraining.com
  • Age: 37
  • Where: Brooklyn Park, MN
  • Height: 5'4"
  • Weight: 118 contest, 135 off season
  • Years Bodybuilding :12
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Bench Press
  • Favorite Supplements: Creatine & BCAAs

How Did You Get Started?

I was always a tom boy growing up and I played many sports. Exercise and competition has always been a part of who I am. I originally started lifting weights while selling memberships at a gym. I was around people that lifted seriously and competed.

Lenda Murray came to the gym I was working at in California and I was absolutely amazed at how developed a womans' muscles could be! After twelve years of lifting, and 2 kids past pre school age, I finally made the time for myself to compete. When I commit to something I put in 100%.

I already achieved more than I thought was possible in my first two competitions. I started my own personal training business last year. I get so much satisfaction out of teaching others how to achieve their goals. I like to be a positive role model for my two girls and my clients.

Laurey Heinrich
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Laurey Heinrich.

I have been extremely lucky to train for my first shows from one of the greatest competitors and trainers in MN, Randy Leppala. He is the promoter of the NPC Heartland Classic.

I have valued his posing instruction and nutritional advice. I believe that everyone can benefit from a mentor, or someone to guide them on the right path to their individual goals.

What Workout Plan Worked Best For You?

I fluctuate my exercises, sets and reps. It's important to change your program frequently so your body doesn't get used to the same thing.

I focus on my weak body parts first. Right now I am doing a 5 day split. I do cardio 3-4 times week, 30 minute interval training. Here is an example:

    Monday: Back & Abs

print Click Here For A Printable Log Of Monday: Back & Abs.

Tuesday: Off

Wednesday: Quads, Calves & Chest

print Click Here For A Printable Log Of Wednesday: Quads, Calves & Chest.

Thursday: Shoulders

print Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Off

Saturday: Abs & Arms

print Click Here For A Printable Log Of Saturday: Abs & Arms.

Sunday: Hamstrings, Calves & Abs

print Click Here For A Printable Log Of Sunday: Hamstrings, Calves & Abs.

Laurey Heinrich
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Laurey Heinrich.

What Nutrition Plan Has Worked Best For You?

dot Off Season: dot

    2300-2600 kcals to gain muscle. I am really strict with my diet 5x week. On the weekends I eat like this, but allow a couple of cheat meals.

1st Meal:

2nd Meal:

3rd Meal:

4th Meal:

5th Meal:

6th Meal:

7th Meal:

8th Meal:

Laurey Heinrich
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Laurey Heinrich.

What Supplements Have Given You The Greatest Gains?

I feel that creatine has given me more strength in my workouts. I believe that a combination of creatine, protein drinks, BCAA's and glutamine have also helped my recovery.

No matter what supplements you take, hard work and consistency bring the most improvements!

Laurey Heinrich
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Laurey Heinrich.

Why do you love Bodybuilding?

I love bodybuilding because it gives me confidence, makes me stronger, and I see results quickly! I love changing my workouts and constantly challenging myself. Bodybuilding is like my religion and it keeps me focused in all aspects of my life.

It is also a great stress relief. I am very competitive, mainly with myself. Bodybuilding allows me to achieve my own personal goals. I also enjoy competing against other women who are disciplined and motivated like me.

Laurey Heinrich
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Laurey Heinrich.

What Are Your Future Bodybuilding Plans?

My futures plans are to gain overall muscle size and mass while still remaining feminine. I don't want to be one of those competitors that competes so frequently that they always look the same!

I am giving 200% in the next 1.5 years to improve my quad sweep, get softball size delts, a much wider back, and thicker abs! I plan on competing in the 2010 Masters Nationals and Jr. Nationals.

Laurey Heinrich Laurey Heinrich
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Laurey Heinrich.

What One Tip Would You Give Other Bodybuilders?

Have a plan! I cannot just go into a gym and train "whatever." I plan out my week, my exercises, my sets and reps. I believe in periodization. I know my competition date and then work backwards planning accordingly. I want to peak at the right time.

Even if you don't compete in bodybuilding, having a plan will get you to your goals much quicker. Document everything. I've also learned to train smarter, not harder.

Knowledge and experience are extremely important in attaining your ideal physique. Bodybuilding is an individual sport, buy you also need to create a support system around you. The same goes for nutrition. You have to plan out your meals and be consistent to be successful!

Who Are Your Favorite Bodybuilders?

Lenda Murray!