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Kathy is a 42 year old fitness trainer who has been weight training for the
past six years. She is involved in medium to high intensity workouts
to increase strength and muscle mass.
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Fitness Goals:
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1. Lower body fat.
2. Increase strength; and,
3. Increase energy, cardio and endurance.
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Athletic
Achievements: |
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3rd place,
2003 APF Senior Nationals (225
benchpress, 380 squat, 340 deadlift
2003 APF Southern States (380 lbs. Squat, 253
lbs. benchpress, 347 deadlift
First competed in October 1999 140 lbs. benchpress and 255 lbs. deadlift.
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Nutrition: |
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"I eat everything in
moderation including dairy, caffeine, sugar, red meats, etc. I eat
small amounts during the course of the day."
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Supplementation:
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"None.
Creatine about 3 years ago - too much water weight gain. Also used
protein shakes when my eating is not up to par".
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Hobbies and Special Interests:
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"Gardening, boxing,
trying to encourage my three children to maintain a healthy lifestyle." |
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Reason for Participating in the Study:
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"I think it would be a great motivational opportunity for me which would
improve my workouts and hopefully this supplement would benefit me. I
always work better when I have a goal and my goal would be overall
improvement of performance and better quality workouts which in turn would
improve my sense of well being.
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Weight Training:
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Kathy performs a split workout
routine four times a week for approximately 1.5 hours per session. She
is also involved in boxing once or twice weekly.
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WORKOUT INFORMATION
Level of Training: Advance |
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Exercise |
# of Sets |
# of Reps
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Poundages |
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Squat/Light Day |
Warm Up Sets Plus 8 Work Sets |
2-3 |
185-195 |
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Leg Press |
3-4 |
10-12 |
240-360 |
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Seated Hamstring Curls |
3-4 |
12-15 |
55-65 |
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Leg Extension |
3-4 |
12-15 |
90-130 |
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Reverse
Hyperextension |
3-4 |
10-12 |
25 |
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Heavy Squat
Day Using Bands And Chains For Resistance |
5 |
1-3 |
300-330 |
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Walking Lunges |
3-4 |
20-24 |
Body Weight |
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Cable Rows |
3-4 |
12 |
90-120 |
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Pulldowns
(Different Grips And Types) |
3-4 |
12 |
80-110 |
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Tricep Rope
Ext |
3-4 |
12 |
25-35 |
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Tricep
Extension Machine |
3-4 |
12 |
70-90 |
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Barbell Shoulder Press |
3-4 |
8-12 |
70-90 |
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Or Dumbbell Shoulder Press |
3-4 |
12 |
25-40 |
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Bench Press Speed Day |
Warm-up Plus 9 Sets (Light Day) |
3 |
50% Max Up To 120 Also Using
Bands With Bar Weight |
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Bench Press-Heavy Day |
Warm-up Plus 3-5 Sets Of
Heavy Triples And Or Singles |
1-3 |
Max Effort To Failure Currently 185 Raw
Single Or Triples 170x3 |
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Dumbbell Bicep Curl |
3-4 |
10-12 |
15-25 |
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Deadlifts |
Warm-up Plus 6 Sets Of 50% Max |
3-5 |
160-180 |
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Deadlifts Max
Effort |
Triples Or Singles To Failure-Instead Of
Heavy Squats |
1-3 |
225-UP |
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Health and Fitness
Background by Kathy Caggiano:
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I am a 42 year old fitness trainer, mother of three-(Thomas 18,
Angelica 15, and Isabelle 11) from New York. I got involved with
fitness about seven years ago when I realized I was not feeling very
good about myself. I joined my local gym and was hooked. I totally
transformed my body within a year through weight training and
kickboxing. I was inspired to become certified as a fitness trainer and
help others.
Along the way I went to watch a
co-worker in a local competition. I was so impressed by the women that I
drove straight to the gym afterwards and started training. I have been
very lucky to have great people helping me along the way-from my first
competition where I was so nervous that I didn't wait for the judges'
commands to the 2003 APF Senior Nationals where I squatted
380lbs, benched 225 and deadlifted 347 for an elite total of 953lbs at a
weight of 143lbs. Not bad for someone who never did anything athletic
until she was in her mid-thirties!
I could not have done it without all
training partners like Eric, Chris Taylor, Joyce and most of all Vinny
Centauro. Also my boxing teacher, Ray Longo who was trained by Bruce
Lee's original students. Ray's training has given me the mental
component that you need to hang tough.
My last competition was the APF
Southern States in December 2003 where I benched 253lbs. That was my
personal best and a big thrill for me. That lift earned me a spot on
powerlifting USA's Womens Top 20 List for 2003. I also got on for
my 380 squat and my 981lb. total. That was a big goal of mine -to be
included on that list. But the last several months have been very
stressful due to several personal problems. The stress caused me to lose
23lbs. and a bit of strength. My reason for wanting to participate in
this study is to regain that strength and then some and to get fitter
and healthier then ever before.
My training has been the one constant
that has helped me through the troubled times that we all have to deal
with in life. There have been overwhelming days where the last place I
want to be is in the gym but I am there-training-no matter what. I
am also a single working mom. And if I can find the
time to train anyone can.
Strength does not come from physical capacity...it comes from
indomitable will-Ghandi
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