How did you get started with bodybuilding?
I started training at my local gym when I was 16 doing aerobics and dance classes. It wasn’t until after the birth of my two boys Dylan & Jaime that I picked up my first set of weights because I was determined to get my body back! The changes weight training made to my physique were amazing and in October 2003, I entered my first contest and took out the Australian title. I have not looked back since and it’s changed my life for good.
What gets you motivated?
To be honest I love training and competing so the thought of stepping out on stage again excites me! Every time I train I give it my all, as if it is the last workout so I max out, ensuring I am lifting or pushing as heavy as I can without jeopardizing my form. My boys Dylan & Jaime also encourage me to train hard and to excel at every show and there is no way I would have achieved all that I have without them. I began competing after the birth of my boys and since then bodybuilding has become a huge part of our lives.
They love it as much as I do and I am certain it won’t be long, before they are lifting weights along side their mum!
What workout routine has worked best for you?
My programs change every 4-6 weeks depending on what I am trying to achieve. In the off season I will keep my reps low and very heavy somewhere between 8 & 10 reps and for legs I’d do about 15. As I get closer to a show I will increase the reps and intensity and even incorporate track workouts. Ive definitely noticed that the track workouts have helped me stay more slender and more streamlined in appearance. I’ve also found that circuit training has been very effective in helping me trim up for when I need to. Although I do believe if you want to get fast results and avoid yourself from hitting plateaus then you must train intense and constantly change your routine.
At present I am getting ready for the California Pro and my program consists of the following: 5 day on / one day off
Day 1 Chest/Triceps/Abs: 12 reps
Incline Barbell Press- Push Ups off a Stability Ball
- Cable Cross Overs
- French Press
- Tricep Push Ups
- Floor Crunches (slow and controlled)
- Hip Tuck on Stability Ball
- Leg Raises
Day 2 Quads/Calves: 20 reps
- Single Leg Press (foot low on the platform)
- Leg Extensions
- Leg Press (feet wide and down low on the platform)
- Step Downs
- Single Leg Calf Raises on Leg Press
- Calf Raises Seated
Day 3 Back/Biceps: 10-12 reps
- Wide Grip Pull Ups
- Single Arm Dumbbell Rows
- Close Grip Cable Rows
- Reverse Grip Bent Over Rows
- T Bar Row
- Low Back Extensions
- Straight Bar Curls
- Concentration Curls
Day 4 Abs/Shoulders: 10 reps
- Hammer Strength Shoulder Press
- Cable Side Lateral Raise
- Single Arm Dumbbell Lateral Raise
- Wide Grip Upright Rows
- Rear Delt Exercise on Chest Fly Machine
- Crunch with a 10lb plate behind your head
- Reverse crunches
- Crunches w/ Rope on Cable Machine
Day 5 Glutes/Hams: 20 reps
- Olympic Bar Stationary Lunges
- Step Ups (with 30lbs on your shoulders)
- Single Leg Press (with your foot high on the platform)
- Seated Hamstring Curl
- Hack Squat
- Seated Calf Raises
- Calf Raises on Leg Press Machine
- Crunches w/ Rope on Cable Machine
- Reverse Crunches
- Hip Tucks on the Stability Ball
If you have to pick only 3 exercises, what would they be and why?
- Wide Grip Pullups: It helps with my V taper creating a wider look up top. I always start my back work outs with pull ups.
- Walking Lunges: I have found this exercise to be the best one when it comes to getting amazing glutes. I believe everyone needs a good booty!
- Dumbell Shoulder Press: Simple technique yet very effective and it keeps my shoulders nice and round.
Me & Ronnie Coleman – Sydney Australia
What is your diet like?
4 weeks out of the California Pro, my diet consists of the following:
- 8:00AM Meal 1: 10 egg whites scrambled & 1 c. (measured dry) oatmeal. You may add cinnamon and equal or splenda for flavor.
- 11:00AM Meal 2: 6 oz. Chicken breast and 1/2 c. sweet potato & 1 c. green veggies
- 2:00PM Meal 3: 5 oz. chicken red meat and 3 brown rice cakes, 1 c. green veggies.
- 5:00PM Meal 4: Whey Protein Shake, flaxseed oil (30 grams of protein) 10 almonds.
- 8:00PM Meal 5: 6 oz. White fish (orange roughy, halibut, sole or red snapper) 1 c. green veggies.
They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?
I normally train first thing in the morning but i will always have breakfast before I head to the gym. Egg whites and oats are a must for me. After my workout I’ll always have a shake and 30 minutes after that, I’ll have either steak, chicken or fish with sweet potato or vegetables.
I feel vegetables help a lot when cutting down and leaning up for a show or photo shoot.
When trying to cut down do you prefer to use HIIT or just normal cardio?
When cutting down I will change my cardio techniques pretty much every day. I don’t like to do the same thing day in day out. My cardio consists of interval training, plyometrics, treadmill and whatever get’s my heart rate going fast.
My cardio sessions normally last between 30-60 minutes and are always intense.
What is your supplementation like?
ZMA- Whey Protein
- Glutamine
- L-Carnitine
- Creatine
- Glucosamine
- HMB
- Multivitamin
- Vitamin B
Favorite Bodybuilders?
Good friend and legend Lee Priest & Victor Martinez as well as Zach Kahn
Favorite Quote?
Strength does not come from physical capacity. It comes from an indomitable will. ~Mahatma Gandhi
Website: www.fitrose.com
Photo Credits: Greg White & JC Lopez
