Sue Lasmar (Sue Lasmar)
Quick overview:
- Age: 29 years
- Height: 173 cm
- Weight: 67 lbs.
How did you start bodybuilding?
There was a time in my life when I was very unhappy with how I look. I decided to change, the first thing I came up with a new diet and began to do 4-5 times a week. I always eat right and regularly exercises. I managed to lose about 20 pounds and I felt great! Then I decided to try something new and participated in a fitness competition in Brazil, where he took 4th place out of 42 contestants. I was so proud of myself that after this he became a fan of bodybuilding.
Coming on the scene felt so much adrenaline! One of the best experiences of my life.
How do you get motivated?
My motivation increases when I look back and realize how far I've come. Not many people believed in me when I first decided to start my fitness journey and the fact that I went so far contrary to the expectations of others is something special for me. The second largest amplifier my motivation is my fans. I want people to have the opportunity to change your life for the better as I am.
Your body is the biggest investment in your life. Do not ignore them!
The training program
Monday: shoulders/press
- Sitting dumbbell bench press 3*12-15
- Alternately lifting dumbbells front of 3*12-15
- Swings to the side on the lower block 3*12-15
- Rear Delta in the simulator "butterfly" 3*12-15
- Bench sitting on shoulders in the simulator 3*12-15
- Twisting in the simulator press 3*20-25
- The rise of leg raises 3*20-25
- Leg raises lying on incline bench 3*20-25
Tuesday: arms
- The rise of the biceps with dumbbells 4*15
- The rise of the biceps with the bar 4*15
- Bending of the hands in the simulator on the biceps 4*15
- The extension arms on the upper block while standing 4*15
- Extension arms with a dumbbell overhead while sitting 4*15
- Dips 4*15
Wednesday: legs
- Leg extension in the simulator 3*12
- Squats 3*12
- The leg press in the simulator 3*12
- The leg press in the simulator sitting 3*12
- The sitting donkey raises 3*12
- Rise on socks standing 3*12
Thursday: spin
- Pull-UPS in the simulator with support 3*15
- Link to the breast of the upper block sitting 3*15
- Pull the dumbbell to the belt in the slope 3*15
- Hyperextension 3*15
- Extension of the trunk in the simulator(hyperextension in the simulator) 3*15
Friday: chest/press
- Bench press on a bench with a slope up 3*12-15
- Bench press 3*12-15
- Pushups 3*12-15
- "Crossover" — the reduction of arms on the blocksimulators 3*12-15
- The chest on the simulator "butterfly" 3*12-15
- Twisting in the AB trainer 3*20-25
- The rise of leg raises 3*20-25
- Leg raises lying on incline bench 3*20-25
Saturday: hamstrings/glutes
- Walking lunges with dumbbells 3 x 15 (each leg)
- Squats 3*12
- Deadlift on straight legs 3*12
- Bending the legs on the trainer lying down 3*12
- Bending the legs on the simulator while sitting 3*12
- Mahi naked back in the simulator 3*12
- The reduction of the knees in the simulator 3*12
Sunday: 45 minutes cardio in the morning
Tell us about your diet
Daily diet:
Dish 1: 4 egg whites, spinach , 1 ½ Cup of oatmeal & ¼ grapefruit
Dish 2: 4-6 oz. Turkey breast & Spinach
Dish 3: 4-6 oz. Bison, asparagus & ½ Potatoes
Dish 4: 4-6 oz. Chicken breast & Broccoli
Dish 5: 4-6 oz. Tilapia & Green beans
Your favorite quote?
"The worst that I can be the same as everyone else. I hate it." Arnold Schwarzenegger
According to the materials: simplyshredded.com