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Karen is a 42 year old Group Studio Manager for The Hogarth Health Club in
London England. She is also a competitive bodybuilder and British
titleholder. Recently Karen placed 11th in the WNBF Pro World contest
and continues to strive for excellence in her field. Consistent with her competitive bodybuilding
schedule, Karen is involved in high intensity workouts to build power,
strength and increase muscle mass.
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Other Physical Activities or Sporting Disciplines: |
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Along with her
weight lifting schedule, Karen teaches approximately 12 to 15 fitness
classes per week! She also spends time on her personal cardiovascular workouts.
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Nutrition:
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"Mostly a good clean diet" , i.e. chicken, fish
vegetarian protein such as Quorn and Soya, vegetables and beans, pulses and
rice, occasional bread and dairy. Very occasional chocolates and
sweets.
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Supplementation: |
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Protein,
carbohydrate powder after the gym.
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Hobbies and Special Interests:
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Karen's special interest involves improvement. She strives to improve
herself, be it for fitness, work, competition or life in general and enjoys
seeing others do the same.
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Reason for Participating in the Study:
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"I
am always looking for ways to improve my condition for competition and if
my health can benefit along the way then all is covered." |
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Weightlifting:
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Karen does a split routine.
All exercises
involve 4 sets of
10 to 12 repetitions. Karen tries to do
maximum weight on each set rather than increasing it
each time
Extra set or two on
first exercise only with light weight to use as a warm-up
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WEIGHTLIFTING WORKOUT INFORMATION
Level
of Training: Advanced |
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Exercise |
# of Sets |
# of Reps
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Poundages |
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Monday |
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Gym:
Back & BicepsQuads & Hamstrings |
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Squat |
4 |
10 - 12 |
132lbs
(60kgs) |
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Or Hack Squat |
4 |
10 - 12 |
88lbs (40kgs) |
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Leg press |
4 |
10 - 12 |
352lbs (160kgs) |
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Leg Extension |
4 |
10 - 12 |
66lbs (30kgs) |
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Laying Leg Curl
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4 |
10 - 12 |
55lbs (25kgs) |
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Standing
Single Leg Curl |
4 |
10 - 12 |
4 plates |
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Tuesday |
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45 minutes cardiovascular - stepper or Cross
Trainer |
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Wednesday |
4 |
10 - 12 |
130 |
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45
minutes Spinning Class (teaching) |
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Gym:
Chest & Triceps |
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Flat
Bench Press – Bar |
4 |
10 - 12 |
132lbs
(60kgs) |
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Incline
Bench Press – Dumbbells |
4 |
10 - 12 |
55lbs
(25kgs) |
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Incline
Flies |
4 |
10 - 12 |
38.5lbs
(17.5kgs) |
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EZ Bar
Seated Triceps Extension |
4 |
10 - 12 |
66lbs
(30kgs) |
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Cable
Extension |
4 |
10 - 12 |
(8 plates) |
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Overhead
Cable Extension |
4 |
10 - 12 |
(7
plates) |
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Thursday |
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45
minutes CV – Stepper or Cross Trainer;
Body Conditioning Class (teaching);
Core Stability Class (teaching) |
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Gym:
Back & Biceps |
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Hammer
Machine Wide Pull Down |
4 |
10 - 12 |
132
lbs (60kgs) |
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Hammer
Machine Seated Row |
4 |
10 - 12 |
110
lbs (50kgs) |
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Cable
Front Pull Down |
4 |
10 - 12 |
110
lbs (50kgs) |
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Hyper
Extension |
4 |
10 - 12 |
body
weight |
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EZ Bar
Bicep Curl |
4 |
10 - 12 |
66lbs
(30kgs) |
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Seated
Dumbbell Curl |
4 |
10 - 12 |
33lbs
(15kgs) |
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Friday
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Crew
Class (teaching), Body Pump Class (teaching) |
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Gym:
Shoulders & Calf’s & Abdominal |
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Cybex
Machine Shoulder Press |
4 |
10 - 12 |
88lbs
(40kgs) |
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Dumbbell
Shoulder Press |
4 |
10 - 12 |
38.5lbs
(17.5kgs) |
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Cybex
Machine Lateral Raise |
4 |
10 - 12 |
(3
plates) |
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Cable
Rear Deltoid |
4 |
10 - 12 |
(4
plates) |
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Seated
Calf Raise |
4 |
10 - 12 |
132lbs
(60kgs) |
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Leg Press
Machine Calf Raise |
4 |
10 - 12 |
264lbs
(120kgs) |
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Incline
Bench Sit ups |
4 |
10 - 12 |
Body
weight |
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Machine
Crunch |
4 |
10 - 12 |
Body
weight + 22lbs (10kgs) |
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Cable
Crunch |
4 |
10 - 12 |
Don’t
know Lbs (12 plates) |
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Saturday
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4 |
10 - 12 |
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Body
Conditioning Class (teaching);
Abdominal Class (teaching) |
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Health
and Fitness Background by Karen Mason: |
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By
the time I got to the grand old age of 26 I thought there must be more
to life than sitting in an office with a phone attached to my ear trying
to sell a company a computer they didn’t really want, whilst drinking my
14th cup of coffee and well into my second packet of
cigarettes.
Like
so many people I joined a gym to improve my body shape rather than to
improve my fitness, I see that as a great bonus though. So I hoofed my
slightly enlarged body to the local gym to try to cut an inch or two off
the size of by behind - and there I was - hooked, in the gym every other
day and loving it. Three years later I qualified to teach exercise
classes, gym instruction and personal training, and haven’t looked back
since.
Since
1995 I’ve competed as a Natural Body Builder, and still do, having won 2
British Titles and 3rd place in a Professional World
Championship. Also I’ve had the opportunity to teach Master Classes both
Nationally and Internationally, choreographed & appeared in TV
commercials & health related chat shows.
The
buzz I get from competing is fantastic, I just love being up on the
stage, even if I’m not placed highly I have a great day. It’s easy to
blame the place you get on the judges but if someone beats you then
there it is. As long as I look better this time on stage that I did last
time then to me I’ve achieved my goal. If someone looks better than me
on the day then good on them, maybe they worked harder than I did, but
if they look better than me the next time I’m on stage with them then
it’s me that lost and that’s not acceptable, then I must work harder
before I step on stage again.
All
in all I’ve had, and intend to keep having, a great time competing,
preparing for competitions, and being involved in the world of
bodybuilding. I believe it is a great way to improve fitness and body
shape regardless if a person is looking to compete or not, going to the
gym to improve yourself if a fantastic way of having a better life.
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www.RobertUniverse.com 2001
All Rights Reserved
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