So I prepared for my first NPC figure show in October of 08, I didn't place but definitely got my feet wet and learned a lot. I didn't even take any time off and started preparing for the next NPC show in March of 09. The show as on March 28, 2009, I took third in the figure short class out of 12 girls. I was on cloud 9! The feeling I got from the show definitely makes me want to work harder and win 1st!

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Katie Bergstrom.

Monday-Quads/Abs

• Leg Extension: 3 Sets Of 15-20 Reps
• Squat: 3 Sets Of 15-20 Reps
• Wide Stance Leg Press: 3 Sets Of 15-20 Reps
• Triset:

Lunges: 3 Sets Of 15-20 Reps
Step Ups: 3 Sets Of 15-20 Reps
Front Squats: 3 Sets Of 15-20 Reps


• V Ups: 2 Sets To Failure
• Weighted Ball Crunch: 2 Sets To Failure
• Hanging Leg Raise: 2 Sets To Failure
• Decline Crunches: 2 Sets To Failure
• Cable Rope Crunches: 2 Sets To Failure

Click Here For A Printable Log Of Katie Bergstrom's Monday Workout.

Tuesday-Back/Rear Delts

• Pull-Ups: 3 Sets Of 15-20 Reps
• Seated Row: 3 Sets Of 15-20 Reps
• Cable Pulldowns: 3 Sets Of 15-20 Reps
• Hyperextensions: 3 Sets Of 15-20 Reps
• Rear Delt Flyes: 3 Sets Of 15-20 Reps
• Bent Over Rear Delt Raise: 3 Sets Of 15-20 Reps

Click Here For A Printable Log Of Katie Bergstrom's Tuesday Workout.

Wednesday-Circuit

I perform this circuit 3 times.

• Crunches: 1 Sets of 20 Reps
• Jump Rope: 1 Set 30 Seconds
• Pushups: 1 Sets of 20 Reps
• Jump Rope: 1 Set 30 Seconds
• Cable Row: 1 Sets of 20 Reps
• Jump Rope: 1 Set 30 Seconds
• Bicep Curls: 1 Sets of 20 Reps
• Jump Rope: 1 Set 30 Seconds
• Triceps Kickbacks: 1 Sets of 20 Reps
• Jump Rope: 1 Set 30 Seconds
• Leg Extensions: 1 Sets of 20 Reps
• Jump Rope: 1 Set 30 Seconds
• Leg Curls: 1 Sets of 20 Reps
• Jump Rope: 1 Set 30 Seconds
• Run Full Speed On The Treadmill For 2 Mins

Click Here For A Printable Log Of Katie Bergstrom's Wednesday Circuit.

Thursday-Chest/Shoulders

• Bench Press: 3 Sets Of 15-20 Reps
• Incline Press: 3 Sets Of 15-20 Reps
• Cable Flyes: 3 Sets Of 15-20 Reps
• Pullovers: 3 Sets Of 15-20 Reps
• Side Laterals: 3 Sets Of 15-20 Reps
• Front Raise: 3 Sets Of 15-20 Reps
• Military Press: 3 Sets Of 15-20 Reps
• Pushups To Failure

Click Here For A Printable Log Of Katie Bergstrom's Thrusday Workout.

Friday-Hams/Calves

• Deadlifts: 3 Sets Of 15-20 Reps
• Lying Hamstring Curl: 3 Sets Of 15-20 Reps
• Seated Hamstring Curl: 3 Sets Of 15-20 Reps
• Lunges: 3 Sets Of 15-20 Reps
• Standing Calf Raise: 3 Sets To Failure
• Seated Calf Raise: 3 Sets To Failure

Click Here For A Printable Log Of Katie Bergstrom's Friday Workout.

Saturday-Arms

• Barbell Curl: 3 Sets Of 15-20 Reps
• Hammer Curl: 3 Sets Of 15-20 Reps
• Incline Curl: 3 Sets Of 15-20 Reps
• High Cable Curl: 3 Sets Of 15-20 Reps
• Kickbacks: 3 Sets Of 15-20 Reps
• Overhead Triceps Press: 3 Sets Of 15-20 Reps
• Bench Dips: 3 Sets To Failure
• Close Grip Pushups To Failure

Click Here For A Printable Log Of Katie Bergstrom's Saturday Workout.

Sunday-Off Or Bleacher Running

Click To Enlarge.
Katie Bergstrom.

• 6 Egg Whites
• 1/2 C Oatmeal (Add Cocoa Powder And Splenda)

Meal 2

• 4 Oz Fish
• 1 C Asparagus
• Sugar Free Jell-O

Meal 3

• 3 Oz Chicken
• 8 Oz Yam

Pre Workout

• 1 Scoop Syntha-6
• 1 Banana
• 1 Oz Raw Almonds

Post Workout

• 3 Oz Tuna
• 3 Cups Spinach (Balsamic Vinegar And Splenda For The Dressing)
• 8 Oz Yam

Meal 6

• 1/2 C Cottage Cheese Mixed With 2 Scoops Super Seed

1.5-2 gallons of water a day and lots of green tea.

Click To Enlarge.
Katie Bergstrom.

What Motivates You To Follow A Healthy Lifestyle?

My trophy, I look at it every day before I eat or go to the gym. I also subscribe to most of the fitness magazines. I have them lying around my house and looking at the covers of the magazines is a good enough motivation for me.

What Made You Want To Achieve Your Goals?

Wanting to have the body I have always dreamed about. Nothing feels better to have self confidence and look and feel healthy.

"If you focus on results, you will never change. If you focus on change, you will get results." Always keep working at your goals and never let them slip away, and don't let anything get in your way. If it is something you truly want, you will get it.

What Features Do You Use On Bodybuilding.com?

The website is endless!! I love reading the forums for advice, tips and recipes. On the supersite there is on article on practically anything you can think of. I am always browsing through the articles to get educated. And we can't forget the store; I love reading up on new supplements and buying products, knowing they will be on my door step the next day.

You Could Be Our Next Amateur Of The Week!

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