Much later, I saw a movie called Terminator II with an actress named Linda Hamilton who made a dramatic change in her physique between the first and second Terminator movies. She went from cute and a little zaftig to cute, muscular and cut. About the same time I picked up a bodybuilding magazine and saw pictures of Cory Everson and Rachel McLish.

I realized that the physiques that Vallejo painted of women were actually possible. It was like a lightbulb went on in my mind. I took my very, skinny, frail self to the gym and never left. That was 19 years ago and I've never lost my passion for lifting. I'm always working on sculpting my body and trying to get closer to that lovely, muscular, curvaceous physique that Cory and Rachel so beautifully presented.

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Lynn Carlson.

Monday: Chest/Back

• Cardio: 30 min steady state on elliptical
• Superset:
  
  • Decline bench press: 4 sets 8-10 reps
  • Standard pushups (little or no rest): 4 sets of 25 reps
• Dumbbell Flye: 3 sets of 10 reps
• Pullups (overhand, wide-grip): 4 sets of 10 reps
• Bent-over Dumbbell Rows: 4 sets of 12, 10, 8, 6 reps
• Lat pulldowns: 5 sets - 4 of 12, 10, 8, 6 reps (add sets), 1 moderate set to failure
• T-Bar Row: 3 sets 10 reps

Tuesday: Legs

My leg workout is a little less than traditional. I tried for years to get my legs to respond without incorporating regular and jump squats. I always worked very hard but didn't see the results I wanted. My bird legs just wouldn't grow. Finally I started squatting and saw a marked difference. I added jump squats and saw an even bigger difference. While this is a sample of one of my workouts, I often do regular and jump squats on the same day. Once in a while for an added boost, I'll do one set of regular squats then one set of jump squats, just alternating between the two. On those days, I'll usually drop the lunges or just do them with bodyweight.

• Cardio: 30 min steady state on Stairmaster
• Walking lunges: 80 consecutive steps bodyweight only, 40 consecutive steps with moderate weight (holding dumbbells), 2 sets of 20 with heavy weight (holding dumbbells).
• Jump Squats: 6 sets - 5 add sets of 20, 15, 10, 8, 6 reps and 1 moderate set to failure
• Stiff-legged deadlifts: 4 sets 8-10 reps
• Standing Calf Raise: 5 sets 10 reps

Wednesday: Cardio/Abs

The amount of cardio I do depends on what I'm trying to accomplish at the time. I judge the need on how I look, not how much I weigh. I've been ripped and lean looking at 110lbs and a little "blurry" at the same weight. In general my weight stays within a couple of pounds of 110. I don't have much fluctuation but as I stated my 110 doesn't always look the same. If I'm trying to get more cut/lean I'll do an hour. Normally, I do 30 minutes of recumbent bike because my legs are often sore after leg day on Tuesday. The bike has less impact on sore legs than the treadmill/Stairmaster.

• Exercise Ball Crunch (very slow): 1 set to failure, 20 seconds rest, continue until I get to 200 reps total
• Hanging Leg Raises: 3 sets of 15 reps
• Side Plank Raises: 3 sets of 10 reps

Thursday: Biceps/Triceps

• Cardio: 30 minutes speedwalking on treadmill 5% incline
• Standing EZ-Bar Curl: 4 drop sets of 6-10 reps
• Alternating Incline Dumbbell Curl: 3 sets of 8 reps
• Two-Arm High Cable Curl w/D handles: 4 sets of 10 reps
• Overhead Dumbbell extension: 2 sets of 10 reps
• Cable Pressdown: 4 drop sets of 8-12 reps
• Bench dip: 2 sets to failure

Friday: Shoulders

• Cardio: 30 minutes steady state elliptical
• Superset:
  
  • Smith Machine Press: 4 sets of 8 reps
  • Upright Barbell Rows: 4 sets of 8 reps
• Dumbbell Lateral raise: 3 sets of 10 reps, 2 static sets to failure
• Front Raise: 3 sets of 10 reps
• Bent-over dumbbell Lateral Raise (alternating right and left - I do this because it brings the abs into play and it's a nice secondary effect): 3 sets of 10 reps

Saturday: Off

Sunday: Off

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Lynn Carlson.

I don't eat things I don't like the taste of just because they're good for you. There are multitudes of delicious combinations that are available. I've found there's no reason to eat things that are tasteless or force myself to choose the same boring thing over and over. I do believe in allowing indulgences in moderation. I keep it pretty tight during the week but loosen up a bit and allow more caloric intake on weekends (a glass or two of wine with dinner, a piece of fried chicken, a bunch of olive tapenade on whole grain crackers etc).

Meal 1:

• 2 slices whole grain toast
• 4 egg white omelet

Meal 2: After workout

• 1 scoop whey protein

Meal 3: 1 hour after meal 2

6oz turkey on 1 slice of whole grain bread with mustard and tomato 1 cup broccoli soup: Steamed broccoli florets blended together with chicken broth, pepper, onion powder and a sprinkle of parmesan cheese.

Meal 4:

• 1 apple
• 14 walnut halves

Meal 5:

• 2 oz turkey or elk jerky
• 3/4 cup blueberries

Meal 6:

• 8 oz lean steak (I eat a lot of elk/antelope/bison/venison)
• 1/2 bunch asparagus: steamed with lemon and a small pat of butter
• Mixed green salad with tomato

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Lynn Carlson.

After workout:

• Optimum Nutrition Whey Protein: 1 scoop (24g protein)

After lunch:

• Nature's Bounty Fish Oil: 2000mg

After dinner:

• Nature's Science Calcium Citrate with Mag & D: 2 caps
• Nutrition53 Multi1: 2 caps

The lifting/eating combination solved that riddle for me. Although that is what first attracted me to the weights, I found that lifting serves as an incredible stress reliever. I tend to be a bit anxious and prone to worrying. Lifting goes a long way in keeping me calm, relaxed and happy! I had no idea that would be the case when I started but now I can't imagine life that didn't include my gym time. I simply must have it!

What Motivates You To Follow A Healthy Lifestyle?

I love the way I feel when I'm getting my good, hard workouts in and I'm feeding my body nutritious foods. It just makes me feel strong, capable, in control, happy! Nothing else does the job!

What Made You Want To Achieve Your Goals?

I'm very internally motivated. Wanting the goal was never an issue but wanting is just the beginning and the easiest part. Meeting my goals takes work but it's work I'm willing to do. I put the work in, I see (and feel) the results and that motivates me to keep striving. It's a self-perpetuating cycle.

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Lynn Carlson.

What Features Do You Use On Bodybuilding.com?

I love BodySpace. It's wonderful to be able to communicate with other people who have the same interests. I get advice and support which helps keep the fire burning! I visit the forums and read articles related to things like training programs and carb cycling. I visit the store on occasion.