How did you get started with bodybuilding?
I played soccer from the age of 6-16. It was a HUGE part of my life. I started my freshmen year of high school at 92 pounds, and I was pushed around a lot, to say the least. My Dad started taking me to the gym to add some muscle and gain some good weight. Long story short, I lost my passion for soccer for various reasons, and still wanted to stay in good shape. I continued to go to the gym and learn more about lifting, and ever since I had fell in love with it.
What gets you motivated?
I get motivation on a daily basis from various things, like music, progress, the weather, etc. But, my biggest motivation would have to be the people that have gone through so much and don’t let that get in the way of their day to day living or activity. My most recent motivation was from a lady I met a month ago. She was paralyzed when she was 17 on the left side of her body from a car accident. She is 26 now, just graduated with her Masters in social work and exercises about 5 times a week. I wrote a blog about her not too long ago on my bodyspace, you’ll have to go check it out! But her story and dedication is so inspiring and it really gets me going every time I think of how hard she works to stay fit.
“No rest is worth anything except the rest that is earned”
What workout routine has worked best for you?
I workout 6 days a week, twice a day which involves cardio in the morning for 45min and then going back in the evening to do weights for about an hour. I keep my weights average, so that I can pull out 8-10 reps for 4 sets when I lift.
My Training Split
- Mon: Shoulder/Back
- Tue: Tris/Chest
- Wed: Legs
- Thu: Shoulders/Back
- Fri: Biceps
- Sat: Legs
Fitness Model Laura Cessna Gallery
If you have to pick only 3 exercises, what would they be and why?
- Wide grip pull-ups. They work a lot of different muscles in your upper body, and create a great v-taper. It may take time to build up doing them on your own, so start off doing assisted ones.
- Weighted Lunges. These will do wonders on the legs if done properly. Make sure when you go down for the lunge you go all the way until you almost hit the floor. I alter the typical lunge, and I go down three times before taking my next step. Do this until you think you’ll face plant if you take another step. Take a break, and do it 3 more times. Your legs will hate you the next 2/3 days, lol.
- Hanging Leg Raises. These will really help shape your abs fully, but make sure to emphasize the form and that you are not swinging your legs and doing them as fast as you can. Keep your legs straight, go up as high as you can slowly, and then bring them back down, don’t let them fall. Do this 10-15 times and go straight into bent legs. Bring your knees up as far as you can, you might even be able to touch your shoulders. Do this 10-15 times. Next, hit the obliques and when you bring your legs up twist them side to side for 16-20 reps (8-10 on each side).
What is your diet like?
- Meal 1: 5 egg whites, 2 rice cakes
- Meal 2: Chicken breast or turkey, med sweet potato
- Meal 3: Fish, 1/2c veggies
- Meal 4: Fish, 1/2c quinoa/wild rice/brown rice, small salad
- Meal 5: Chicken breast or turkey, salad
- Meal 6: Chicken breast or turkey (1 hour before I go to bed)
Above is the diet that I use year round
They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?
My pre-workout meal contains fish, 1/2c quinoa/wild rice/brown rice and a small salad. My post workout is always a protein shake which I take within five minutes of my workout. I use Optimum Nutrition’s Platinum Hydrowhey. It has great numbers, and it blends really well. No one likes chunks of protein stuck in their teeth, lol.
When trying to cut down do you prefer to use HIIT or just normal cardio?
I do just normal cardio. I usually use the Stairmaster or cross trainer and put it on a very high intensity so that when I am done working out I am covered in sweat. It is disgusting. haha
What is your supplementation like?
I use all of Optimum Nutrition’s and ABB’s products. I love their stuff! Here is a list of my supplements:
- CLA Soft gels
- 100% Casein Protein
- Instantized BCAA 5000 Powder
- Opti-Women (Womens Multivitamin)
- Fish Oil Softgels
- Glutamine Powder
- Platinum Hydrowhey
- Complete Diet Boost
- Pro Complex
- Glucosamine +CSA Super Strength
Favorite Fitness Athletes?
Mindi Smith, Erin Stern, Jessica Putnam, Kathleen Tesori, Jamie Eason, and Stacey Oster-Thompson
Favorite Quote?
“Dreams are renewable. No matter what our age or conditions, there are still untapped possibilities within us and new beauty waiting to be born.” -Dr. Dale Turner
Bodyspace: www.bodybuilding.com/lcessna720/
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