Today's Motivation goes to Melissa Larsen!

Today I was doing research on NPC bikini modeling....kind of a goal of mine. While researching I stumbled across an article about Melissa Larsen. In 11 weeks she went from 142lbs and 27% bodyfat to losing 25lbs and 14% body fat....ELEVEN WEEKS!!



MIND= BLOWN!

You bet your bottom dollar I am so impressed and motivated. In the article from www.simplyshredded.com
Now I know this is an old article but it is still motivational.

She gives her weekly workout...

Monday – Shoulders/Triceps

• Shoulder press (10-12lbs db’s) – 3 sets of 15 reps
• Side laterals (5-8 lbs. db’s) – 3 sets of 20 reps
• Pair with Front raises (perform right after side laterals) 5 lb. db’s- 3 sets of 15
• Tricep press down (rope-40-45 lb depends on machine) 3 sets of 15 reps

Tuesdays – Back/Biceps

• Lat pulldown (wide grip- 50-80 lbs depends on machine) 3 sets of 15
• Seated row (40-60 lbs) 3 sets of 12
• One arm Bent over row (db’s- 20 lbs) 3 sets of 15 per arm
• Pair with Bicep burl (10 lbs db) 3 sets of 20 reps
• Underarm lat pulldown (hands close grip under hand-pull toward chest- 40-50 lbs) 3 sets of 12 reps

Wednesday – Glutes/Hams

• Lying leg curl (50-70lbs) 3 sets of 15
• Seated leg curl (40-60 lbs) 3 sets of 15 reps
• Glute kickback machine 3 sets of 20 reps
• Deadlifts (Use bar or db’s- 45-50 lb bar or 20 lb db’s) 3 sets of 20 reps
• Walking lunges (Holding 10 lbs db’s) 3 sets of 15 per leg

Thursday – Cardio

• 40mins steady state

Friday – Glutes/Shoulders

• Glute kickback machine 3 sets of 20 reps
• Reverse lunges  3 sets of 15 per leg
• Shoulder press (10-12lbs db’s) – 3 sets of 15 reps
• Side laterals (5-8 lbs. db’s) – 3 sets of 20 reps

Saturday – Quads/Glutes

• Leg extensions (45-70 lbs) 5 sets of 15 reps
• Leg press (45 degree- 45 lb plate each side) 3 sets of 15 reps
• Smith machine squat (feet close together- 25 lb plate each side) 3 sets of 15 reps
• Walking lunges 3 sets of 15 reps
• Glute kickback machine 3 sets of 20 reps
• Reverse lunges 3 sets of 15 per leg

and her daily diet

• Meal 1: Oats and Eggs
• Meal 2: Protein shake and piece of fruit
• Meal 3: Chicken, green veggies, and some sort of complex carb (brown rice, yams, oatmeal)
• Meal 4: Protein Shake and Almonds
• Meal 5: Protein of some sort again (chicken, fish) and green veggies
• Meal 6 : 4x Egg whites

I'm not posting too much from my own thoughts today.....I really just thought this was awesome.