Bodybuilders.com - Over 40 Bodybuilder Of The Week: Kim Schaefer! Pics and info and more!

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Our Over 40 Bodybuilder of the Week was...
Kim Schaefer

VITAL STATS

Name: Kim Schaefer

E-mail: kkschaef14@msn.com

Age: 42

Where: Carrollton, TX

Height: 5'6''

Weight: 123 Lbs.

Years Bodybuilding :7

Favorite Bodypart: Back

Favorite Exercise: Shoulder Press

Favorite Supplements: Muscleology Nitro Pro, Purus Labs Muscle Marinade, Allmax Razor8

How Did You Get Started?

About 8 years ago I needed to make some changes to my eating habits. I've always exercised in some form. I used the Body for Life program and changed my diet and my training to program to drop some body fat. After 12 weeks I decided to take it a step further and compete in my first figure competition. I competed at the Mid-Illinois Figure Championships placing 4th. I continued with healthy eating habits and changed my training yet again to add more muscle mass.

Click To Enlarge.
Kim Schaefer.

What Workout Plan Worked Best For You?

TERMS YOU'LL NEED TO KNOW

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Add Sets - An add set is the reverse of a drop set in that as you progress the weight used increases with each set.

[ Learn More About Reading Workout Logs ]

Sunday: Legs

Cardio: 30-40 min
Superset:
Alternating one legged leg curls superset: 3 set of 10 reps
Weighted Walking lunges: 1 set to failure
NS Leg press: 3 set of 20 reps
Abductor machine: 3 set of 15 reps
Skip squats: 3 set of 20 reps
Plate push: 1 set to failure

Monday: Back

Cardio: 15 min step mill, 1 mile run
WG Chins: 6 set of 6 reps
WG Seated rows: 3 set of 15 reps
One-arm cable rows: 4 set of 10 reps
Bent-over reverse grip rows: 4 set of 10 reps
Hyperextensions: 3 set of 15 reps
D-bell deadlifts: 3 set of 10 reps
Sumo-Stance rack pulls: 4 set of 6 reps

Tuesday- Shoulders/Abs

Cardio: 35 min treadmill variations
Lateral raises: 4 set of 15 reps
Machine press: 4 sets of 15,12,10,10 reps
Lateral Raises: 4 set of 15 reps
RG front press: 4 set of 10 reps
D-bell up-in-backs: 4 set of 10 reps
Upright row push outs: 4 set of 10 reps
Shrugs: 5 sets of 20,15,10,10,10 reps
Various abs (1 set performed after each exercise): 7 sets of 50 reps

Wednesday- cardio 45 min. steady state

Thursday: Arms/Abs

Pushdowns: 3 sets of 30 seconds
Superset:
Overhead cable extensions: 4 set of 15 reps
Incline bench d-bell curls: 4 set of 10 reps
Machine preacher curls: 4 set of 15 reps
Alternating supinated curls: 3 set of 10 reps
Triset:
Crunches: 3 set of 20 reps

Friday: Chest

Cardio: 20 min stair stepper, 20 min run
NG Machine press: 4 set of 10 reps
Superset:
D-bell pullovers: 3 set of 15 reps
D-bell decline press: 3 set of 10 reps
Pushups: 4 sets of 10 reps
Mountain climbers: 1 set of 50 reps

Saturday: Off

Click To Enlarge.
Kim Schaefer.

What Nutrition Plan Has Worked Best For You?

Meal 1:

Mixed:

1/3 cup pumpkin
1/3 cup oats with cinnamon and nutmeg
4 egg whites

Meal 2:

4 oz chicken
8 asparagus spears

Meal 3:

2 cups of spinach and lettuce
1 cup various veggies
1 plain rice cake as croutons
Balsamic vinegar

Meal 4:

4 oz of roughy or tilapia
1/2 cup green beans
1/2 cup brown rice

Meal 5:

30 gram low carb low fat protein shake
1 tbsp almond butter

Meal 6:

4-6 oz chicken
2 cups salad with 1 tbsp olive oil and vinegar dressing

Meal 7:

5 oz various white fish
1/2 cup brown rice

Meal 8:

4 egg whites
1 cup mixed veggies

What Supplements Have Given You The Greatest Gains?

Protein powders and pre-workout supplements. During contest I add thermogenics.

Why do you love Bodybuilding?

Besides the changes to my body I feel empowered when I train. I have a confidence that I didn't have before competing. I also love the fact that I have a better immune system and feel better when I'm training.

What Motivates You To Follow A Healthy Lifestyle?

I'm a self motivator and don't depend on others to motivate me to get to the gym. A healthy lifestyle has been a huge part of my life that it just comes naturally. When I have a weekend of poor eating I get back on track by Monday. The sluggish feeling alone is enough motivation to stay on track.

What Made You Want To Achieve Your Goals?

First I achieve my goals for myself. But another push I had was those people who didn't think I could achieve my goals. It pushed me to prove them all wrong.

Click To Enlarge.
Kim Schaefer.

What Are Your Future Bodybuilding Plans?

Now that I graduated college this past November I will compete again in the spring. I will compete at the West Texas Classic and possibly the Ronnie Coleman Classic. I will switch from figure to bikini.

What One Tip Would You Give Other Bodybuilders?

Compete for yourself and surround yourself by positive influences.

Who Are Your Favorite Bodybuilders?

Adela Garcia Penalo, Jenn Hendershott, Jenny Lynn, and Gina Ostarly.

What Features Do You Use On Bodybuilding.com?

I use the exercise guide, many of the calculators, I order supplements, read several articles, and have a BodySpace page.

BodySpace

kkschaef

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Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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