- Name: Lisa Taubenheim
- E-mail: firstname.lastname@example.org
- Age: 44
- Where: Arroyo Grande, California
- Height: 5' 4"
- Weight: 143 Lbs., Contest: 123 Lbs.
- Years Bodybuilding :20
- Favorite Bodypart: Chest or Shoulders
- Favorite Exercise: None
- Favorite Supplements: NO-Xplode & BSN Protein Powder
How Did You Get Started?
In the Early 80's, my mom and I went to see the movie "Pumping Iron, the Women". It is a documentary style film about the early Ms. Olympia contestants. Rachel McLish, Bev Frances, Lori Bowen to name a few, this movie got my attention. I wanted a well-muscled body like theirs, so I joined a gym.
View My BodySpace Profile: bodyspace.bodybuilding.com//LisaTaubenheim.
I was embarrassed at first to be seen, so I snuck in at 5 am to workout. This gym was not well attended at that hour. After one year of training and reading every muscle mag on the shelf, I began to transform my doughy body to a well-toned body. After 2 more years of training, my friends at the gym (now at 5 pm) encouraged me to enter a local bodybuilding contest. The Ms. San Luis Obispo, where I took 2nd in my weight class and the award for best poser. I was hooked!
I was well into love with bodybuilding, when my friend showed me an advertisement for a Muscle Camp, hosted by Joe Weider. I had to go! A whole week of learning how to eat, train and think like a bodybuilder. It was so cool! Each day we would have different Professional Bodybuilder guest to teach us how to get the best results for our hard work. I meet Shawn Ray, Laura Cravall, Anja Langer, Tonya Knight, Lee Labrada, Carla Dunlap, Diana Dennis and best of all Cory Everson!!!
This experience launched a full fledge desire to become a bodybuilder, and the lessons I learned were priceless. I will never forget it.
What Workout Plan Worked Best For You?
I train 5 to 6 days per week. Pre-contest, most of those days are split to work one body part per session.
Sample Training Splits:
Chest and Triceps:
Flat Barbell Presses: 8 sets 6 - 12 reps Pyramid the weight
Incline Presses: 6 - 8 sets 7- 10 reps Heavy weight
Flye's (cable, machine or dumbbell) 5 sets 10-15 reps (good pump)
I sometimes do Decline Presses or Hammer Strength to shake it up!
French press: 5 sets 7 - 10 reps Pyramid weight
Triceps pulldown: 5 set 7 - 10 reps Heavy weight
Kickbacks: 5 sets 10 - 12 reps
Reverse one-arm pulldowns: 5 sets 7 - 12 reps put a little twist at the bottom!
Abs: Every workout I finish with abdominal work
Hanging leg rises: 4 set 20 reps
Hanging side crunches: 4 sets 20 reps
Decline crunches: 4 sets 20 reps
Back and Biceps:
Warm-up with pullups, as many as I can
Low Pulley Rows: 5 -6 sets, 7-10 reps, pyramid weight
Pulldowns (vary grips): 5-6 sets, 7-10 reps, Pyramid weight
Back Extensions or Good morning's w/barbell: 4 sets, reps till it hurts!
Bent over rows or Hammer strength: 4 sets, 7-12 reps Pyramid weight
Standing Bicep Bar curls: 4-5 sets, 7-10 reps, Pyramid weight or 21's
One-Arm Preacher curls: 4 sets, 7-12 reps, Heavy weight
Hammer Strength Curls or Dumbbell curls: 4-5 sets, Pyramid weight
Shoulders and Hamstrings:
Warm-up Dumbbell Lateral Raises: 4 sets, comfortable weight
Smith Machine Military Press: 5 -6 sets, 7-10 reps, Pyramid weight
Rear Dumbbell Lateral Raises: 4-5 sets, 7-12 reps, comfortable weight
Dips: 4 sets, 7-10 reps Bodyweight only
Seated Dumbbell Presses: 4-5 sets, 7-10 reps (Pyramid weight)
Machine Lateral Raises: 4 sets, 7-10 reps Heavy weight
Standing Hamstring Curl: 5-6 sets, 7-10 reps Pyramid weight
Stiff-leg Deadlift: 4-5 sets, 7-12 reps Heavy weight
Sitting Ham Curl: 4 sets, 7-10 reps Pyramid weight
Smith Machine Squats: 6-8 sets, 7-15 reps Pyramid weight
Legg Presses: 5-6 sets, 7-10 reps Heavy weight
Lunges: 4-5 sets, 7-15 reps Pyramid weight
Leg Extension: 4-5 sets, 7-10 reps Pyramid weight
What Nutrition Plan Has Worked Best For You?
I have been fooling around with my diet since I can remember. I was a chubby kid and have always had to watch how I eat. I am what I eat! My metabolism works best on a low carbohydrate diet with protein eaten at every meal.
Sample Foods For Diet:
Whole grain Pasta
Steel cut oatmeal
Flour-less bread (Ezekiel Bread)
Vegetables (all except Potatoes)
I don't eat white flour.
I don't eat refined sugar at all! (Once in a blue moon)
I sweeten with an herb called Stevia or brow rice syrup
I eat meat, fish and eggs (the whites mostly)
I eat very little dairy, some non-fat yogurt.
I also supplement with Protein Powder if I don't have time to eat protein.
I do not drink anything except water, coffee and red wine on occasion.
NO-Xplode is a drink I guess!
And it's that simple, I stay pretty lean for my age and it keeps my jeans fitting well.
What Supplements Have Given You The Greatest Gains?
I really have only just started using supplements in the past year. I never really thought supplement could do more than eating a nutritious diet, plus they are expensive. But I have to admit the pump and focus I get from "NO-Xplode" is real and beneficial to my workouts. I also use "BSN Protein Powder."
Why do you love Bodybuilding?
Bodybuilding has done more for me that just give me a better physique. I was a troubled youth and had very low self-esteem from early childhood. The gym has been a launching pad for me to improve myself in many areas. I began to make better decisions, live a happier, more fulfilled life, and I was empowered to do it. I have a strong body, I have a strong desire to be a better person and I have a strong mind. No one will ever choose my path for me. I also get great enjoyment from helping a newbie in the gym. Giving warm encouragement and watching their pride and confidence grow. Helping others is always a gift to yourself, and you learn something in the process as well.
What Are Your Future Bodybuilding Plans?
I am getting my RN degree in nursing, and I would love to do another bodybuilding contest. I am managing to get to the gym for good workouts and I feel good about the gains I have seen since last year's competition. I will keep training and keep you posted!
What One Tip Would You Give Other Bodybuilders?
Train hard while your young! You grow faster when your growth hormone levels are high. No lie, it is hard work to see gains at my age. Eat a clean diet! Give up the diet soda and drink a lot of water. Rest when you can. Getting a good night sleep is essential for muscle growth. Don't drink too much alcohol, a little red wine is OK. Be in love! Having a love filled environment makes everything easier. Last but not least, do what makes you happy. Life is a gift not to be wasted. Don't waste another minute!
Who Are Your Favorite Bodybuilders?
Cory Everson is my all time Favorite. Strong and hard, but soft and feminine at the same time. I really don't follow the gals like I did when I was young.
I watched the Ms. Olympia this past 2007 and I was just stunned at the size of these women. How much are they compromising to look like that? I have a great respect for their commitment to the sport, but I prefer the more feminine physique. Holly Nicholson is one of my favorite gals in the sport today. Not only is she strong and beautiful, she is a wonderful person.
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