Lenda Murray came to the gym I was working at in California and I was absolutely amazed at how developed a womans' muscles could be! After twelve years of lifting, and 2 kids past pre school age, I finally made the time for myself to compete. When I commit to something I put in 100%.

I already achieved more than I thought was possible in my first two competitions. I started my own personal training business last year. I get so much satisfaction out of teaching others how to achieve their goals. I like to be a positive role model for my two girls and my clients.

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Laurey Heinrich.

I have been extremely lucky to train for my first shows from one of the greatest competitors and trainers in MN, Randy Leppala. He is the promoter of the NPC Heartland Classic.

I have valued his posing instruction and nutritional advice. I believe that everyone can benefit from a mentor, or someone to guide them on the right path to their individual goals.

I focus on my weak body parts first. Right now I am doing a 5 day split. I do cardio 3-4 times week, 30 minute interval training. Here is an example:

Monday: Back & Abs
• Barbell Deadlifts: 3-4 sets x 8-10 reps
• Lat Pulldowns: 3-4 sets x 8-10 reps
• Seated Cable Rows: 3-4 sets x 8-10 reps
• Good Mornings: 3-4 sets x 8-10 reps
• Hanging Leg Raises: 3-4 sets x 8-10 reps
• Exercise Ball Crunch: 3-4 sets x 8-10 reps
• Side Bends: 3-4 sets x 8-10 reps

Click Here For A Printable Log Of Monday: Back & Abs.

Tuesday: Off

Wednesday: Quads, Calves & Chest

• Leg Extensions: 3-4 sets x 8-10 reps
• Front Barbell Squats: 3-4 sets x 8-10 reps
• Hack Squat: 3-4 sets x 8-10 reps
• Seated Calf Raise: 3-4 sets x 8-10 reps
• Dumbbell Calf Raise: 3-4 sets x 8-10 reps
• Incline Dumbbell Press: 3-4 sets x 8-10 reps
• Incline Cable Flyes: 3-4 sets x 8-10 reps
• Cable Crunch: 3-4 sets x 8-10 reps
• Decline Reverse Crunch: 3-4 sets x 8-10 reps
• Oblique Crunches: 3-4 sets x 8-10 reps

Click Here For A Printable Log Of Wednesday: Quads, Calves & Chest.

Thursday: Shoulders

• Barbell Press: 3-4 sets x 8-10 reps
• Upright Cable Row: 3-4 sets x 8-10 reps
• Front Dumbbell Raises: 3-4 sets x 8-10 reps
• Seated Lateral Raises: 3-4 sets x 8-10 reps
• Rear Deltoid Raise: 3-4 sets x 8-10 reps

Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Off

Saturday: Abs & Arms

• Crunch Machine: 3-4 sets x 8-10 reps
• Oblique Crunches: 3-4 sets x 8-10 reps
• Preacher Curls: 3-4 sets x 8-10 reps
• Incline Dumbbell Curl: 3-4 sets x 8-10 reps
• Concentration Curls: 3-4 sets x 8-10 reps
• Triceps Pushdowns: 3-4 sets x 8-10 reps
• Lying Triceps Extension: 3-4 sets x 8-10 reps
• Dumbbell Kickbacks: 3-4 sets x 8-10 reps

Click Here For A Printable Log Of Saturday: Abs & Arms.

Sunday: Hamstrings, Calves & Abs

• Dumbbell Lunges: 3-4 sets x 8-10 reps
• Barbell Step Ups: 3-4 sets x 8-10 reps
• Stiff-Legged Deadlifts: 3-4 sets x 8-10 reps
• Hamstring Curls: 3-4 sets x 8-10 reps
• Standing Calf Raise: 3-4 sets x 8-10 reps
• Donkey Calf Raises: 3-4 sets x 8-10 reps
• Bicycle Crunch: 3-4 sets x 8-10 reps
• Crunch Machine: 3-4 sets x 8-10 reps
• Exercise Ball Crunches: 3-4 sets x 8-10 reps

Click Here For A Printable Log Of Sunday: Hamstrings, Calves & Abs.

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Laurey Heinrich.

2300-2600 kcals to gain muscle. I am really strict with my diet 5x week. On the weekends I eat like this, but allow a couple of cheat meals.

1st Meal:

• 1/2 c oatmeal
• 7 egg whites

2nd Meal:

• 1/2 c oatmeal
• 1 cup liquid egg whites

3rd Meal:

• 2 slices whole wheat bread
• 1 tbsp natural peanut butter

4th Meal:

• EAS Protein Shake

5th Meal:

• 1/2 c cooked brown rice
• 1 c broccoli
• 6 oz chicken breast

6th Meal:

• EAS Protein Shake
• 1 oz raw almonds

7th Meal:

• 1/2 c cooked brown rice
• 1 c green beans
• 6 oz ground turkey

8th Meal:

• 1 c 1% cottage cheese

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Laurey Heinrich.

No matter what supplements you take, hard work and consistency bring the most improvements!

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Laurey Heinrich.

It is also a great stress relief. I am very competitive, mainly with myself. Bodybuilding allows me to achieve my own personal goals. I also enjoy competing against other women who are disciplined and motivated like me.

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Laurey Heinrich.

I am giving 200% in the next 1.5 years to improve my quad sweep, get softball size delts, a much wider back, and thicker abs! I plan on competing in the 2010 Masters Nationals and Jr. Nationals.

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Laurey Heinrich.

Even if you don't compete in bodybuilding, having a plan will get you to your goals much quicker. Document everything. I've also learned to train smarter, not harder.

Knowledge and experience are extremely important in attaining your ideal physique. Bodybuilding is an individual sport, buy you also need to create a support system around you. The same goes for nutrition. You have to plan out your meals and be consistent to be successful!