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How did you get started with figure?

I have been an athlete my whole life, competing in sports such as track and field, gymnastics, basketball, softball, tennis, dance and diving. After college I set out to be a sports reporter, but I found that interviewing other athletes about their accomplishments bored me, and I wanted to accomplish more of my own athletic achievements. Always being big into weight lifting, I was introduced into the sport of figure by a fellow competitor and have been at it ever since.

What gets you motivated?

It is definitely internal. I am hands down, the most competitive person I know. I do not need other people to compete against; I’ve found competing against others just holds back my potential. I compete against myself everyday in one way or another to be better. One outside source that does motivate me however, is seeing the face people make when they realize I am 100% natural, and I got to where I am by outworking everyone around me.

I firmly believe that there is NO one who can out work me in the gym.

What workout routine has worked best for you?

I took nearly a year off of competing in 2008 to work at adding muscle to my frame (this was when figure competitors were supposed to look athletic and muscular). During that time, my coach Bjorn Moncur, had me on a “power-lifting like” routine. It was a lot of fun for me because I got to go very heavy and compete against weight. He had me lift less often than during in-season, which gave my muscle time recover and grow. He also minimized the amount of exercises I did during a single workout, focusing primarily on power moves.

This routine along with a crazy clean loading diet, put about 10 lbs of muscle on me. The only supplements used were, whey, creatine, aminos and glutamine. It was a very successful off season.

If you have to pick only 3 exercises, what would they be and why?

• Hammer Jammers: They are aggressive, loud, and work both your shoulders and glutes.
• Bucket Squats: They are a great workout for the lower body. They’re definitely one of my favorites because I enjoy watching my max go up and hope to one day power lift in this event.
• Shoulder Press: This is another one I enjoyed because I loved seeing the weight I could press go up. By the time I was done building my caps my nick name at the gym was Jay, after Jay Cutler lol.

Hammer Jammers

What is your diet like?

I have a typical on season diet: 6 meals a day that consist of a lean protein such as fish or chicken. A complex carb such as; oatmeal, sweet potato, or brown rice. Also a green veggie with almost each meal. I also drink about 1-2 gallons of water everyday. My off season diet remains clean, but I eat a lot more. Once a week I am allowed a cheat meal, which often times turns into a cheat day, and I am allowed to include simple carbs within 30 minutes after my workout. Again, 1-2 gallons of water daily.

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

Again, this varies on if I am in my off or on season. Typically I am sure to have my high carb meal before my workout so that I have energy. My post workout meal is similar but a little higher in protein and I am sure to have broccoli with this meal.

Broccoli helps your body absorb the protein you eat.

When trying to cut down do you prefer to use HIIT or just normal cardio?

I lift so hard that I don’t have to do cardio. If you know what you’re doing in the gym with the weights and kill yourself enough, that will take care of the cardio as long as you’re disciplined with your diet and understand the way your own body works. Many people do cookie cutter diets and are left doing hours of cardio, trying to melt off that last layer of giggle before a show. This isn’t just a sport of physique; it’s a lesson in how the human body works. I wish more of the people involved would take the time to realize how much there is to learn and how complex the human body really is.

What is your supplementation like?

My supplements are pretty minimal. I drink a whey shake mixed with glutamine post workout and I cycle creatine monohydrate in every so often along with amino acids before, during and after my workouts.

Favorite Bodybuilders?

In bodybuilding I like Kai Green right now, he’s taken the sport to another level. In figure I love the physique of Juliana Malacarne, she never places as high as she deserves because the sport is going for a “lazy soft” look these days. Valerie Waugaman is another all time favorite of mine; I wish she was still competing.

Favorite Quotes?

“Staring at me isn’t going to make you get in better shape.” Yeah, sounds pretty cocky I know, however sometimes you have to throw this line out at people who would rather stare at others in the gym than focus on what they’re trying to accomplish.
“Obsessed is a term commonly used by the lazy to describe the dedicated.” This is a mantra at my gym. People often times do not understand the discipline it takes to do what we do, and rather than praise us for our work ethic and dedication, we get called obsessed.

Website: www.ashleycooperfitness.com

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