How Did You Get Started?

I had gained a lot of weight after having my daughter so I joined a gym. The owner talked me into lifting weights and I loved it. The gym closed shortly afterwards so I had weights at home. Thru the years I joined a few gyms and lifted off and on. Around 1998 I joined a gym in Breckenridge MN and started training more consistent. In 2001 I ended up buying the gym and started training serious and entered my 1st competition. Below are the competitions and results.

View My BodySpace Profile: bodyspace.bodybuilding.com/klease.

Competition History:

• 2002 Muscle Mania 1st Lightweight Novice
• 2002 Muscle Mania 2nd Women's Elite
• 2002 Muscle Mania 2nd Women's Lightweight Open
• 2002 Upper Midwest Woman's Overall Champion
• 2003 Ms Minnesota 2nd Masters 40 +
• 2003 Ms Minnesota 2nd Women's Lightweight
• 2004 Ms Minnesota 2nd Masters 40+
• 2004 Ms Minnesota 2nd Women's Lightweight
• 2004 Upper Midwest Championship 2nd Masters
• 2007 Upper Midwest Women's Overall Champion

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I kind of got burned out in 2004 and started slacking as I was sick of dieting and living in the gym. I slowly gained weight until I reached 137lbs at my heaviest.(I will never let myself go like that again) That is when I decided to compete again. I'm the type of person that has to have a goal to motivate myself, so September of 2006 I decided to do the Upper Midwest Championships which Tom Kemper puts on and I always enjoyed doing. I had won Women's Overall in 2002 and thought it would be a great incentive to train by trying to come back at 51 and win the show. I'm excited to say I trained and dieted harder than I ever had and won the show.

What Workout Plan Worked Best For You?

I change my workouts each week, I keep the core exercises, but always switch things up. Here is a sample week:

Sample Training Week:

Day One: Back/Shoulders

• Pull-ups- 25
• Lat-Pull Downs Wide Grip - 75x15, 90x12, 90x12, 90x12
• T-Bar rows - 35x15, 35x12, 35x12
• 1 Arm Seated Rows - 20x15, 30x10, 30x10
• Straight Arm Pull downs - 90x15, 90x12, 90x10
• Military Press w/dumbbells - 25x15, 25x15, 30x10, 30x10
• Seated Lateral Raises - 10x15, 10x15, 10x15
• Front Raises - 10x15, 10x15, 10x15
• Upward Rows (cable) - 40x15, 40x15, 40x15
  * the next weeks workouts would be heavier weights with fewer reps

Click Here For A Printable Log Of Day One.

Day Two: Legs

• Squats *do light warm-up set first - 115x15, 135x10, 135x10
• One leg lunges - 4 sets of 10 each leg
• Leg Curls - 60x10, 60x10, 60x10
• Leg Extensions - 135x10, 135x10, 120x10
• Standing calf raises * bodyweight 50 reps
  I do as many as I can rest briefly and go until I reach 50
• Seated Calf Raises - 35x12, 35x12, 35x12
• Glute Kickback (or Machine) - 40x20, 40x20
• Then Stretch good and sit in Jacuzzi!

Click Here For A Printable Log Of Day Two.

Day3: Chest/Triceps

• Flat Bench - 95x15, 115x10, 115x10, 135x4
• Incline Press - 65x15, 65x15, 65x15
• DB Flyes - 25x15, 30x10, 30x10
• Wide Push-ups - 3 sets to failure
• Skull Crushers - 40x15, 40x12, 40x12, 40x12
• Rotating Cable push downs - 70x15, 70x15, 70x15, 70x15
• Single rope kick backs - 15x12, 15x12, 10x10
• Dips - 3 sets to failure

Click Here For A Printable Log Of Day 3.

Day 4 Biceps/Abs

• Straight arm curls Barbell - 45x15, 55x12, 65x8
• Preacher Curls - 40x15, 40x15, 40x15, 40x15
• Incline DB Curls - 20x15, 25x10, 30x8
• Cable Drop Set - 60 lbs to 10
• Double crunches/50
• Cross Leg Obliques/25 each side
• Hanging Leg Lifts/25
• Crunches Legs up/50
• Weighted Crunches/01 minute
• Toe Touches/01 minute
• Side Crunches/25 each side

* I go from one exercise to the other on abs with no rest in-between

Click Here For A Printable Log Of Day 4.

What Nutrition Plan Has Worked Best For You?

I keep a food journal along with my workout then I'm more conscious of what I'm eating and make sure I get my 150 grams of protein in each day. I try to stick to a clean diet most of the time with lean meats, fruit veggies and rice or sweet potatoes. If it's off season I have a few cheat days nothing crazy though, Contest mode I'm really strict I weight every meal and have it set to times to eat and what.

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What Supplements Have Given You The Greatest Gains?

Protein by far is my first choice. I think creatine has made a huge difference in my strength. I also love taking NO for great pumps.

Why do you love Bodybuilding?

I thing bodybuilding helps you live a better lifestyle which in turn gives you better quality of life. At 51 I feel and look better than any time in my life. It is truly the only fountain of youth I've found.

What Are Your Future Bodybuilding Plans?

I plan on doing the NPC Nationals in Chicago this year. My ultimate plan someday would be to get my pro-card.

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What One Tip Would You Give Other Bodybuilders?

Listen and learn from others, then go with what works for your body.

Who Are Your Favorite Bodybuilders?

My man Ronnie of course, and Carla Dunlap.

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