VITAL STATS Name: Lori Sematoske E-mail: lorisematoske@verizon.net Age: 48 Where: Shrewsbury, PA Height: 5'2" Weight: 108 Competition 118 Off Years Bodybuilding: 1 Favorite Bodypart: Abs Favorite Exercise: Zottman Curl Favorite Supplements: BCAA, L-Glutamine, Alpha Lipoic Acid

How Did You Get Started?

I have been a runner for many years. Two years ago I decided to join a gym so that I would have access to treadmills when I didn't feel like running in the rain or snow. While there, I noticed the people training. They looked good and seemed to be having a great time.

So after a year of watching I finally asked the gym owner to give me a weight training program so that I could "get a little more definition." After several months he and several other gym members encouraged me to train for a show. He introduced me to my trainer and mentor, Debbie Wansor.

We met for the first time in July. She explained the training schedule, the diet, the commitment, and what to expect with training for a show. She also took me to a local competition. I knew I wanted to do it. I began preparing for two shows and there has been no looking back. I took first place in the Open Class at the Charm City Classic in Baltimore on Oct 17, 2009, my first competition. And I placed 3rd in the Over 35 and Open Classes at The Battle for the Swords in Pittsburgh on Oct 31, 2009.

I am having a great time and I am definitely hooked on bodybuilding

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Lori Sematoske.

What Workout Plan Worked Best For You?

I use a 3 days on, 1 day off schedule. I also do cardio 3 times per week. I usually run between 3 to 6 miles per cardio session.

Day 1 - Chest/Shoulders:

• Incline Dumbbell Press: 3 sets of 8 reps
• Flat Dumbbell Press: 3 sets of 8 reps
• Incline Dumbbell Flyes: 3 sets of 8 reps
• Seated Dumbbell Shoulder Press: 3 sets of 8 reps
• Plate Raise: 3 sets of 8 reps
• Rear Delt Flyes: 3 sets of 8 reps

Day 2 - Legs/Abs:

• Squats: 3 sets of 8 reps
• Stiff Legged Deadlifts: 3 sets of 8 reps
• Dumbbell Lunges: 3 sets of 8 reps
• Calf Raises: 3 sets of 8 reps
• Crunches: 3 sets of 8 reps
• Decline Reverse Crunches: 3 sets of 8 reps
• Hanging Leg Lifts: 3 sets of 8 reps

Day 3 - Back/Biceps/Triceps:

• Wide Grip Lat Pulldowns: 3 sets of 8 reps
• Low Cable One Arm Pull: 3 sets of 8 reps
• Seated Row: 3 sets of 8 reps
• Seated Dumbbell Curl: 3 sets of 8 reps
• Zottman Curl: 3 sets of 8 reps
• Rope Pulldowns: 3 sets of 8 reps
• Decline Dumbbell Extensions: 3 sets of 8 reps

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Lori Sematoske.

What Nutrition Plan Has Worked Best For You?

7:00

• Protein Powder
• 2 Egg Whites
• 1/4 Cup Oatmeal
• 1/2 Banana

10:00

• 4 Egg Whites
• 1/4 Cup Brown Rice
• Quinoa

12:30

• 4 Oz Chicken
• 1/2 Yam
• 1 Cup Broccoli

3:00

• 3 Egg Whites
• 1/2 Yam

5:30

• Tuna Or Tilapia
• 1 Cup Salad Greens
• 1 Tsp Olive Oil
• 1 Cup Broccoli

8:00

• Protein Powder
• 2 Rice Cakes

When I am not training for a show I have one cheat meal per week.

What Supplements Have Given You The Greatest Gains?

• Protein powder
• DHEA
• L-Glutamine
• Lysine
• Alpha Lipoic Acid
• BCAA
• Creatine
• Multivitamin
• Potassium
• Calcium
• Vitamin B Complex

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Lori Sematoske.

Why Do You Love Bodybuilding?

I love bodybuilding because it makes me feel strong both physically and mentally. The physical challenge is obvious - pushing to get out that last rep or increasing your weight. Knowing that you can do it makes you strong mentally and emotionally. I enjoy the structure and discipline that are needed to succeed. Your only real competitor is yourself.

What Motivates You To Follow A Healthy Lifestyle?

I work in the healthcare industry. Everyday I see how people abuse their bodies with their diet and lifestyle. I see people my age that look and feel 20 years older. I feel better now then I did years ago thanks to a healthy lifestyle.

What Made You Want To Achieve Your Goals?

I am a very goal oriented person. When I set my mind to do something, I do it, so I knew once I started I wouldn't turn back. Also, there were many people who doubted me or just didn't understand what I was doing. I needed to show them I could and would reach my goal.

What Are Your Future Bodybuilding Plans?

I plan on competing again next summer/fall and I am working on getting my personal trainer license so that I can help other people lead a healthy lifestyle.

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Lori Sematoske.

What One Tip Would You Give Other Bodybuilders?

You must believe in yourself and your dreams. You can do anything you set your mind to. Also, try to find someone else who really believes in you and supports your dreams. Bodybuilders, especially female bodybuilders, are often misunderstood. There will be people who are going to be negative and try to discourage you. They will try to sabotage your diet and your training. You need someone who truly supports you 100% of the time. Whether it is a spouse, a trainer, or a fellow gym member, find that someone you can count on when it gets rough.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are the ones I see training hard and eating clean everyday. The owner of my gym, Pete Vranicar, my trainer, Debbie Wansor and her husband Chuck Wansor are my role models.

What Features Do You Use On Bodybuilding.com?

I use many of the features on Bodybuilding.com including the diet and exercise articles, BodySpace, workout tracker, friends page, and store. The articles are helpful for finding information on diet and training. I enjoy reading the motivational stories of successful people, as well. This is one website that understands what I need and want as a bodybuilder.

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