Kristin Werner

How Did You Get Started?

I always was involved in dance growing up and always enjoyed being active. Two years ago I started training with a power lifter then a bodybuilder. I loved the results that I received from working out and sought out the help of Joe Klemczewski, PHD who has coached and peaked many of the top natural bodybuilders and figure competitors. I have been lifting hard and heavy for the last two years. Needless to say, I am hooked.

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Kristin Werner.

What Workout Plan Worked Best For You?

Right now I am following an NLP program so I alternate between strength/volume workouts.

TERMS YOU'LL NEED TO KNOW

Trisets - Three exercises are performed consecutively without any rest. 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. Pyramids - Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased. 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. [ Learn More About Reading Workout Logs ]

Day 1 - Legs/Calves

• Triset:

Leg Extensions: 3 Sets Of 20 Reps
Lunges: 3 Sets Of 8 Reps
Leg Extensions: 3 Sets Of 30 Reps


• Barbell Deadlifts: 3 Sets Of 12 Reps
• Superset:

Leg Press: 3 Sets 10 Reps Heavy, Drop 25% For 10 Reps, Heavy 10 Reps
Calf Press: 3 Sets Of 25 Reps
Click Here For A Printable Log Of Kristin Werner's Day 1 Workout.

Day 2 Chest/Triceps

• Superset:
Flat Bench Dumbbell Press: 4 Sets Of 15, 12, 10, Then 8 Reps
Low Cable Flyes: 4 Sets 8 Reps Heavy, Drop 50% For 8 Reps, Heavy For 8 Reps


• Triset:
Skull Crushers: 3 Sets Of 8, 6, Then 4 Reps
Close Grip Presses: 3 Sets To Failure
Skull Crushers (Lower Weight): 3 Sets Of 15-20 Reps
Click Here For A Printable Log Of Kristin Werner's Day 2 Workout.

Day 3- Off/Cardio

Day 4- Back/Abs

• Deadlifts: Pyramid, 8 Sets Of 15, 12, 10, 8, 6, 8, 15, 30 Reps
• Superset:
Prone Incline Row: 3 Sets Of 20, 15, Then 12 Reps
Narrow Grip Lat Pulldown: 3 Drop Sets Of 4-6 Reps


• Superset:
Flat Bench Reverse Crunch: 3 Sets Of 25, 30, Then 35 Reps
Fit Ball Crunches: 3 Sets Of 20 Reps
Click Here For A Printable Log Of Kristin Werner's Day 4 Workout.

Day 5- Delts/Biceps

• Barbell Push Press: 4 Sets Of 12, 10, 8, Then 6 Reps
• Incline Lateral Dumbbell Raise: 3 Sets Of 12, 10, Then 8 Reps
• Superset:
Cable Rear Cross-Over: Pyramid, 4 Sets Of 20, 10, 5, 10 Reps
Incline Dumbbell Curl: 3 Sets Of 8 Reps Heavy, Drop 50% For 8 Reps, Heavy For 8 Reps


• Hammer Preacher Curl: 3 Sets Of 12, 10, Then 8 Reps

Click Here For A Printable Log Of Kristin Werner's Day 5 Workout.

Day 6- Off/Cardio

Day 7- Off

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Kristin Werner.

What Nutrition Plan Has Worked Best For You?

My Diet Is Very Boring Pre-Contest. It Makes It Easier For Weekly Food Prep!

Meal 1

• 1/2 Cup Oats
• 1 Scoop UMP Protein Powder

Meal 2

• 2 Oz Chicken
• 1 Cup Broccoli

Meal 3

• 3 Oz Chicken
• 1 Cup Broccoli
• 1/3 Cup Of Sweet Potato

Meal 4

• 1/2 Cup Oats
• 1 Scoop UMP Protein Powder

Meal 5

• 1/2 Whole Grain English Muffin
• 2 Tsp Cashew Butter
• 5 Egg Whites
• 1 Cup Spinach

Meal 6

• 3 Oz Chicken Breast
• 1/4 Cup Whole Grain Rice
• 1 Large Salad
• 1 Tbs Low Fat Organic Balsamic Vinaigrette Dressing

Meal 7

• 1/2 Low Fat Cottage Cheese
• 1 Slice Low-Cal Wheat Bread
• 1/2 Tbs Almond Butter

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Kristin Werner.

What Supplements Have Given You The Greatest Gains?

• BCAA's
• CLA
• Glutamine
• Creatine
• Beverly International's Lean Out

Why Do You Love Fitness?

I love the euphoric high that it gives me. Not only do you see wonderful results in the mirror, you feel empowered. If I make a great gain in the gym, that success pushes me harder during my next workout. Fitness has also helped my everyday thought process. If I can be dedicated the way I am in the gym and watching my diet pre-contest, than I can do anything! I also love it when the guys in the gym jaws drop when they see how much I can lift.

What Are Your Future Bodybuilding Plans?

I want to step on stage at the next show in my hometown and pick up my pro card. I would love to write for a fitness magazine or website and do some fitness modeling. Most of all, I want to be a motivator to others.

Click To Enlarge.
Kristin Werner.

What One Tip Would You Give Other Fitness Competitors?

Find a great group of people to surround yourself with. I have a great support group though training partners and the friends I have made through Team Klemczewski. Also, stay away from peanut butter precontest, it's like crack (but you already know that don't you).

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Mary Lado and Monica Brant.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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