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WBFF Pro Lauren Simpson

Discussion in 'Off Topic - news, sports, etc' started by zillagraybear, Jul 3, 2018.

  1. zillagraybear

    zillagraybear BRP REP

    Jan 8, 2018
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    How did you get started with bodybuilding?
    Growing up I led a very active lifestyle and played sports such as athletics, netball and touch football competitively. My family is very ‘sporty’, so I was always involved in team sports year round. About four years ago I started working out in the gym but I really didn’t become passionate about training until two years ago. That’s when I decided to dedicate more time to getting stronger and developing my overall physique and I made the switch from being a ‘cardio bunny’ to lifting heavy weights! During that time, I would go on social media to look at girls who competed in Fitness competitions.

    Their physiques fascinated me and I knew I wanted to be just like them, so I got a coach and set my goals! Now two years later, I’m a WBFF Bikini Pro and the rest is history!

    8983eac60982c5587045d250cd1df6a0.jpeg <img class="aligncenter size-full wp-image-27031" src

    What workout routine has worked best for you?
    A workout routine focusing primarily on weight training with minimal to no cardio works best for me. My style of training is a cross between powerlifting and bodybuilding. I am an ectomorph body type and I find it quite hard to maintain muscle mass. Lifting heavy has really helped to stimulate my overall muscle growth, particularly with my lower body.

    Full Routine:

    Monday: Legs
    • Squats 5 x 5 (Superset)
    • Lying Leg Curls 5 x 5
    • Split Squats 4 x 10 (each leg)
    • Machine Glute Kickbacks 4 x 12
    Tuesday: Back/Shoulders
    • Seated Barbell Press 6 x 6-8
    • Neutral Grip Pullups 4 x 4-6
    • Wide Grip Lat Pulldowns 4 x 12-15
    • Seated Arnold Press 4 x 4-6
    • Incline Rear Delt Raises 4 x 12-15
    Wednesday: Glutes/Hamstrings
    • Sumo Deadlifts 4 x 10-12
    • Barbell Hip Thrusts 4 x 10-12
    • Barbell Stiff Legged Deadlifts 4 x 10-12
    • Lying Leg Curls 4 x 10-12
    • Curtsy Lunges 4 x 12
    • Cable Kickbacks 3 x 12-15
    • Hip Abductors 3 x 25
    Thursday: Chest/Arms
    • Bench Press 6 x 6-8
    • Standing Barbell Curls 4 x 6-8
    • Incline Hammer Curls 4 x 12-15
    • Flat Dumbbell Extensions 4 x 6-8
    • Standing Rope Pushdowns 4 x 12-15
    Friday: Quads/Calves
    • Squats 4 x 10-12
    • Close Stance Leg Press 4 x 10-12
    • Barbell Lunges 4 x 10-12
    • Sissy Squats (Holding Weight Plate) 4 x 10-12
    • Leg Extensions 4 x 10-12
    • Walking Dumbbell Lunges 3 x 10-12
    • Standing Calf Raises 3 x 12-15
    • Seated Calf Raises 3 x 12-15
    Saturday: Back/Shoulders
    • Standing Barbell Press 6 x 6-8
    • Pull Ups 4 x 6-8
    • Neutral Grip Narrow Pulldowns 4 x 12-15
    • Seated Dumbbell Lateral Raises 4 x 6-8
    • Prone Rear Delt Raises 4 x 12-15
    Sunday: Active Rest
    • Usually, I’ll go for a walk.
    59c10dd8843a1cebcfee557854d83ec8.jpeg <img class

    What is your secret to your incredible glute development?
    On leg days, I usually do one session per week concentrating on strength training, so I do a lot of squats and deadlifts. On the other leg days, I like to incorporate smaller isolated exercises and focus on engaging and activating my muscles. Before doing these workouts, I run through a circuit of band exercises which really fires up my glutes and helps me to establish that mind muscle connection. I am constantly looking for new exercises to include in my program and I feel that having a variety is the key component to ensure I’m hitting all of my glute muscles.

    Some of my favorite ‘booty’ building exercises include: hip thrusts, step ups, kickbacks, sumo squats, pulses and curtsy lunges.

    807fdb123d09521e5419d05fe2afb524.jpeg <img class

    What is your diet like?
    I am currently prepping for the WBFF European Championships, so my diet is quite strict. I follow a blended approach between macros and clean eating. I know my exact macros and I have a clean meal plan to hit these macros. When planning my meals, I also keep things like nutrient timing in mind too especially around my workouts.

    Daily Diet:

    • Meal 1: 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey
    • Meal 2: 1 scoop Protein and 1 cup Blueberries
    • Meal 3: 3 ½ ounces Barramundi and 9 ounces Sweet Potato
    • Meal 4: 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts
    • Meal 5: 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado
    • Meal 6: 1 scoop Protein and ¼ cup Almonds
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    What’s the one food you couldn’t live without and how do you handle food cravings?
    Sushi and sweet potato fries are my current obsession! I often crave sweet things, so to handle those cravings, I simply do not keep any sweets in the house! (Laughs) I remove all temptations and I save the sweets for when I go out on a ‘cheat night’.


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    Last edited: Jul 3, 2018
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    BIGVNYC Super-ModeratorStaff Member

    Jan 25, 2016
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  4. Aton

    Aton Super-ModeratorStaff Member

    Apr 25, 2017
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    She’s a hottie !!!

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  5. Czworeczki

    Czworeczki Active Member

    Apr 8, 2018
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    I agree with you guys :heart_eyes::yum
    BIGVNYC and zillagraybear like this.
  6. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

    Jun 16, 2016
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    That girl has put in the work mucho respecto for Amiga!!!!
    zillagraybear likes this.
  7. HeavyHanded

    HeavyHanded Well-Known Member

    Jun 5, 2017
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    Holy shit she's hot. Id let her sit on my face no matter how sweaty her ass is.
    zillagraybear and Aton like this.