Vital Stats
Name: Leslee Cook
Email: choclabs@sbcglobal.net
Bodyspace: lesleec
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Why I Got Started
After a lifetime of weight issues and subsequent obesity related medical issues, such as being on 2 BP medications, cholesterol medication, anxiety meds, a CPaP machine for sleep apnea and having borderline diabetes at age 44, I decided it was time to make a permanent change not only for myself, but to be a positive role model for my 3 boys and the wife that my husband so deserved.
Click To Enlarge. I wanted to be a positive role model for my 3 boys and the wife that my husband so deserved.
How I Did It
My transformation included having Lapband surgery, but most importantly it included eating a clean, lean diet and dedicating several hours a week at the gym. The euphoric feeling I got from lifting only fueled my desire to lift heavier, start a journal and make short term goals.
A competitor friend of mine suggested I compete in a regional show. That was all it took. I hired a national level competitor as my trainer and began training for my first show in March 2010 to compete in Oct 2010. It was an amazing journey of self-discovery, confidence building and constantly moving myself out of my comfort zone.
Click To Enlarge. It was an amazing journey of self-discovery, confidence building and constantly moving myself out of my comfort zone.
Barriers, both mental and physical were worked through and made me stronger, both physically and emotionally. My naysayers were my motivators, my supporters were my fuel, and my desire got me there.
While I did not make the call outs - I felt I won in my heart - this is me, this is my passion!
Click To Enlarge. My naysayers were my motivators, my supporters were my fuel,
and my desire got me there.
Supplements
Morning:
- Multivitamins (various brands): 1 serving
- L-tyrosine: 1 cap
- L-carnitine: 1 cap
- Dymatize Micronized Glutamine: 5g
- Met-Rx Tonalin CLA: 1 cap
Or (alternate each week with)
- Beverly International Creatine: 5mg + Beverly International Up-Lift: 2 scoops
- NOW BCAAs: 4 caps
Post Workout:
- SciVation Xtend: 1 scoop (1 hr post)
Before Bed:
- Dymatize Z-Force: 2 caps
Diet: (off season)
Meal 1:
- ½ cup slow cooked Oats
- ½ cup Egg Whites
- 1 tsp natural Peanut Butter
- 1 tsp splenda Brown Sugar
Meal 2:
- 2 oz Chicken or Fish; grilled or boiled
- 1/3 cup Brown Rice
- ½ cup Broccoli or Spinach
- 2 tsp Olive Oil
Meal 3:
- 3 oz canned solid white canned Tuna
- ½ Sweet Potato
- 1 cup Broccoli
Meal 4: Pre Workout
- 1 organic Brown Rice Cake w/1 tbsp natural Peanut Butter
Meal 5: Post Workout
- 2 slices of Protein Bread toasted
- 1 tsp Honey
- 1 tsp natural Peanut Butter
Meal 6:
Snacks, if I feel I need one, include sugar free popsicles, sugar free jello, or 1 oz almonds.
Training
All my sets are "working sets." If I do a set and can go more than 12 reps then it's considered a warm up. I usually work the last 2 sets to failure so I may get in only 6.
I generally add weight at each set so long as I can still do at least 6 reps. My goal is to always do better than the previous week in reps (endurance) or weight (strength).
Day 1: Quads/Calves (alternate weekly)
- Warm up: 10 min Elliptical
- Leg Extension: 3 heavy warm up sets of 12 reps
- Lunges: 3 heavy sets of 15-20 reps
- Squats or Hack Squats: 4 heavy sets of 10-12 reps
- Sissy Squats: 3 light sets of 15 reps
- Seated Calf Raise (toes out, toes in = 1 set): 3 sets of 10 reps
- Standing Calf Raise: 3 sets of 15 reps
Day 2: Chest/Calves/Cardio
- Incline Dumbbell Press: 4 sets of 10 reps, 1 drop set of 10 reps
- Flat Barbell Press: 3 sets of 10-12 reps
- Decline Dumbbell Press: 3 sets of 10-12 reps
- Flat Dumbbell Flyes: 1 set of 12-15 reps each
- Pushups: 1 set to failure
- Cardio: 20 min HIIT
Day 3: Yoga or Off
Day 4: Shoulders/Glutes/Hams/Calves
- Glute Kickbacks: 3 sets of 15 reps
Superset:
- Good Mornings: 3 sets of 15 reps
- Plie Squat: 3 sets of 20 reps
- Stiff Leg Deadlift: 3 sets of 10 reps
Superset:
- Seated Leg Curls: 4 sets of 12 reps
- Lying Leg Curls: 4 sets of 15-20 reps
- Seated Calf Raise (toes out, toes in = 1 set): 3 sets of 10 reps
- Standing Calf Raise: 3 sets of 15 reps
Day 5: Back/Biceps/Triceps/Cardio
- Wide Grip Lat Pulldown: 4 sets of 8-10 reps
- Seated Close Grip Row: 3 sets of 10 reps
- Bent Over Barbell Rows: 3 sets of 10 reps
- One Arm Dumbbell Row: 3 sets of 10 reps
Superset:
- Reverse Wide Grip Pulldown: 3 sets of 10 reps
- Straight Arm Pulldown: 3 sets of 15 reps
Triset:
- Incline Dumbbell Curls: 2 sets of 10 reps
- EZ Bar Curls: 2 sets of 10 reps
- One Arm Preacher Curl: 2 sets of 10 reps
Triset:
- Triceps Pushdown: 2 sets of 10 reps
- Overhead Triceps Extension: 2 sets of 10 reps
- One Arm Reverse Grip Cable Pushdown: 2 sets of 10 reps
- Kickbacks: 1 set to failure
- Cardio: 20 min HIIT
Day 6: Off or Light Cardio
Day 7: Off or Light Cardio
Suggestions for Others
- Have a goal.
- Write up a plan.
- Use a journal!