Our Amateur Fitness Competitor of the Week stands out from the crowd.
SIGN UP!Marissa Freier
VITAL STATS
Name: Marissa Freier
E-mail:
mlfreier@yahoo.comAge: 29
Where: Neenah
Height: 5'6"
Weight: 128
Years Competing: 0
Favorite Bodypart: Shoulders
Strongest Bodypart: Shoulders
Favorite Supplements: Optimum Nutrition
100% Whey Natural Protein &
GlutamineHow Did You Get Started?
I've always admired body builders and figure athletes so one day I decided there wasn't any reason why I couldn't be a Figure Athlete! So I made the decision to
train hard for an upcoming local show, hired my
trainer John Kreklo and got started! I told everyone I knew (I mean everyone) what I was doing so they too would hold me accountable. I subscribed to
Oxygen and
Muscle & Fitness Hers so I could learn more and keep motivated by all the athletes' pictures.
I also joined sites such as Bodybuilding.com and a few other
online forums specifically for competitors and soaked up as much information as I could! After that there was no turning back!
Click To Enlarge. Marissa Freier.
What Workout Plan Worked Best For You?
TERMS YOU'LL NEED TO KNOW
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.
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.
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Learn More About Reading Workout Logs ]
Tuesdays: Shoulders
Cable Laterals: 3 Sets Of 10 Reps
Laterals: 4 Sets Of 12 Reps
Front Raises: 4 Sets Of 15 Reps
Dumbbell Shoulder Press: 3 Drop Sets Of 12 Reps
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quickstart_training("The Tuesday Workout","http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Cable+Laterals:+3+Sets+Of+10+Reps&Sets%5B%5D=3&Exercise%5B%5D=Laterals:+4+Sets+Of+12+Reps&Sets%5B%5D=4&Exercise%5B%5D=Front+Raises:+4+Sets+Of+15+Reps&Sets%5B%5D=4&Exercise%5B%5D=Dumbbell+Shoulder+Press:+3+Drop+Sets+Of+12+Reps&Sets%5B%5D=3&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Marissa+Freier&name=The+Tuesday+Workout");
Get A Printable Log Of The Tuesday Workout.
Printable Page PDF Document Excel DocumentWednesday: Chest And Legs
Cable Flyes: 3 Sets Of 18 Reps
Incline Dumbbell Press: 3 Sets Of 15 Reps
Flat Dumbbell Press: 4 Sets Of 15 Reps
Pushups: 4 Sets Of 5 Reps
Bench Step Ups: 3 Sets Of 20 Reps
Ball Squats: 3 Sets To Failure
Leg Extensions: 3 Sets Of 20 Reps
Click Image To Enlarge. Ball Squat. Video:
WMV -
MPEG -
iPod Videoquickstart_training("The Wednesday Workout","http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Cable+Flyes:+3+Sets+Of+18+Reps&Sets%5B%5D=3&Exercise%5B%5D=Incline+Dumbbell+Press:+3+Sets+Of+15+Reps&Sets%5B%5D=3&Exercise%5B%5D=Flat+Dumbbell+Press:++4+Sets+Of+15+Reps&Sets%5B%5D=4&Exercise%5B%5D=Pushups:+4+Sets+Of+5+Reps&Sets%5B%5D=4&Exercise%5B%5D=Bench+Step+Ups:+3+Sets+Of+20+Reps&Sets%5B%5D=3&Exercise%5B%5D=Ball+Squats:++3+Sets+To+Failure&Sets%5B%5D=3&Exercise%5B%5D=Leg+Extensions:+3+Sets+Of+20+Reps&Sets%5B%5D=3&TotalExercises=7&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Marissa+Freier&name=The+Wednesday+Workout");
Get A Printable Log Of The Wednesday Workout.
Printable Page PDF Document Excel DocumentThursdays:
1 hour of
cardio.
Friday: Back
Seated Rows: 3 Sets Of 20 Reps
Single Arm Seated Rows: 3 Sets Of 12 Reps Each Arm
Lat Pulldowns: 4 Sets Of 12 Reps
Dumbbell Shrugs: 4 Sets Of 15 Reps
Wide Grip Lat Pulldowns: 5 Sets Of 12 Reps
quickstart_training("The Friday Workout","http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Seated+Rows:+3+Sets+Of+20+Reps&Sets%5B%5D=3&Exercise%5B%5D=Single+Arm+Seated+Rows:+3+Sets+Of+12+Reps+Each+Arm&Sets%5B%5D=3&Exercise%5B%5D=Lat+Pulldowns:+4+Sets+Of+12+Reps&Sets%5B%5D=4&Exercise%5B%5D=Dumbbell+Shrugs:+4+Sets+Of+15+Reps&Sets%5B%5D=4&Exercise%5B%5D=Wide+Grip+Lat+Pulldowns:+5+Sets+Of+12+Reps&Sets%5B%5D=5&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Marissa+Freier&name=The+Friday+Workout");
Get A Printable Log Of The Friday Workout.
Printable Page PDF Document Excel DocumentSaturday: Biceps/Triceps
Alternating Dumbbell Curls: 2 Sets Of 20 Reps
Hammer Curls: 4 Sets Of 15 Reps
Barbell Curl: 4 Sets Of 12 Reps
Dumbbell Kickbacks: 3 Sets 30 Reps
Rope Pressdowns: 3 Sets Of 20 Reps
quickstart_training("The Saturday Workout","http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Alternating+Dumbbell+Curls:+2+Sets+Of+20+Reps&Sets%5B%5D=2&Exercise%5B%5D=Hammer+Curls:+4+Sets+Of+15+Reps&Sets%5B%5D=4&Exercise%5B%5D=Barbell+Curl:+4+Sets+Of+12+Reps&Sets%5B%5D=4&Exercise%5B%5D=Dumbbell+Kickbacks:+3+Sets+30+Reps&Sets%5B%5D=3&Exercise%5B%5D=Rope+Pressdowns:++3+Sets+Of+20+Reps&Sets%5B%5D=3&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Marissa+Freier&name=The+Saturday+Workout");
Get A Printable Log Of The Saturday Workout.
Printable Page PDF Document Excel DocumentSunday: Legs
Hamstring Curls: 3 Sets 15 Reps
Leg Extensions: 3 Sets 15 Reps
Walking Lunges: 4 Sets Working Up To 50 Reps Per Set
Squats: 4 Sets Of 10 Reps
quickstart_training("The Sunday Workout","http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Hamstring+Curls:+3+Sets+15+Reps&Sets%5B%5D=3&Exercise%5B%5D=Leg+Extensions:+3+Sets+15+Reps&Sets%5B%5D=3&Exercise%5B%5D=Walking+Lunges:+4+Sets+Working+Up+To+50+Reps+Per+Set&Sets%5B%5D=4&Exercise%5B%5D=Squats:+4+Sets+Of+10+Reps&Sets%5B%5D=4&TotalExercises=4&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Marissa+Freier&name=The+Sunday+Workout");
Get A Printable Log Of The Sunday Workout.
Printable Page PDF Document Excel DocumentEach day I also did
abs and 30 minutes of hard
cardio.
Click To Enlarge. Marissa Freier.
What Nutrition Plan Has Worked Best For You?
My plan is different from week to week as given to me by my trainer. But this is really one of my favorite meal plans! Simple and yummy!!
Meal 1:
Ground TurkeyRed PotatoMeal 2:
Protein ShakeHalf A
GrapefruitMeal 3:
Ground TurkeyAsparagusMeal 4:
Protein Shake2
Rice CakesMeal 5:
Ground TurkeyA
Large SaladClick To Enlarge. Marissa Freier.
What Supplements Have Given You The Greatest Gains?
I keep myself as natural as possible. So really the only supplements that I used during my training were a good
whey protein powder and
glutamine. I couldn't live without either of those two! I really love the
Optimum Nutrition Whey 100% Natural chocolate. I would add a small drop of mint extract each time and it was like having a dessert! And the
Beverly International UMP makes the best protein brownie!
Why Do You Love Fitness?
I have always loved fitness. I love the way it makes me feel inside and out. I look forward to going to the gym each morning and pushing myself harder each time. It's very rewarding in every way especially when you look back at all your accomplishments. Living a healthy lifestyle isn't only important for me but it's something that I want to teach my children as well. So being a good role model for them has always been number one in keeping me
motivated.
What Motivates You To Follow A Healthy Lifestyle?
My children first and foremost. Teaching them how to follow a healthy lifestyle is very important especially as they get older. And I want to be around for them for a long time and have the energy to keep up with them. Also, after doing my first
Figure Competition I've become addicted and have found some work as a promotional fitness model.
So, what better motivation! I get to do what I love with being healthy and exercise and compete and make a little money on the side!! It really has been a life changing experience and a long time dream of mine!
Click To Enlarge. Marissa Freier.
What Made You Want To Achieve Your Goals?
I was tired of being
depressed about my body. I gained a lot of weight with both my pregnancies and had a hard time staying motivated to get it off and keep it off. I could tell that my negative attitude about how I felt about myself inside and out was affecting my family. It wasn't fair to them and I knew I needed to change for myself and my family.
