"Working out is more than just training for me.
It's a lifestyle and a piece of myself. This ensures my motivation everyday!"
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Photos:

Profile:

Name: Tanja Katharina Rink
Started training in: June 2012
First competition: October 2012
Height: 170 cm
Off-season weight: 62 kg
Competition weight: 56 kg
Bench press: 50 kg x 1
Deadlift: 90 kg x 2
Squat: 80 kg x 5

RESULTS:

2012: South German Championship in Bobingen/Germany 3rd place
Bavarian Championship in Erlangen/Germany 1st place and overall
International German Championship in Bochum/Germany 5th place
2013: Bavarian Championship in Gersthofen/Germany 2nd place
German Championship in Wiesloch/Germany 6th place
FIBO Bikini Cup in Cologne/Germany 8th place

training:

Monday: Chest & Upper Body
Sets x Reps. 12:00 Stretching class at my gym
Bench-press 3 x 10
Pushups 3 x 10
Military shoulderpress 3 x 10
Upright cable row 3 x 10
Bench-press (Tricep) 3 x 10
Scullcrusher 3 x 10
Crossbody hammer curl 3 x 10
Cable curl 3 x 10

Tuesday: Legs
Squats (Deep) 4 x 8-12
Cable Kickbacks 4 x 8-12
Buttblaster (Smith) 4 x 8-12
Legpress 4 x 15
SUPERSET Leg extension, Leg curls 4 x 8-12
Kickbacks (All the way up and half way up) 4 x 10

Wednesday: Shoulders
Pullups with assistance 4 x 8-12
Lat Pulldown wide grip 4 x 8-12
Pulldown close grip 4 x 8-12
Seated cable row 4 x 8-12
T-bar row 4 x 8-12
Straight arm pulldown 4 x 8-12
SUPERSET Cable crunches, Hyperextensions 4 x 15
Sit ups in declined bench 4 x 15
Sit ups with medicine ball (slowly down) 4 x 10

Thursday Off

Friday: Back
Pullups with assistance 4 x 8-12
Lat Pulldown wide grip 4 x 8-12
Pulldown close grip 4 x 8-12
Seated cable row 4 x 8-12
T-bar row 4 x 8-12
Straight arm pulldown 4 x 8-12
SUPERSET Cable crunches, Hyperextensions 4 x 15
Sit ups in declined bench 4 x 15
Sit ups with medicine ball (slowly down) 4 x 10

Saturday: Legs
Superset 4x Lunges 10 each leg Squats (deep) 10 reps
Cable kickbacks 4 x 10
Legpress 4 x 20
Calf raise 4 x 15
Ab roller 4 x 10
Crunches 4 x 10
Leg raises 4 x 20
Kettlebell swing 4 x 20

Sunday: Arms
Side lateral raise 4 x 10
Seated dumbbell press 4 x 10
Cable row rear-delt rows 4 x 10
Lever shoulder press 4 x 10
SUPERSET Bicep curl, tricep kickback 4 x 10
SUPERSET, Cable curl, bench dips 4 x 10
SUPERSET, Preacher curl, bench press 4 x 10
Scull crusher 4 x 10
Concentration Curl 4 x 10

Diet:

Meal 1 (Breakfast):
40g riceflakes, 1 egg + 5 egg whites scrambled with 1/4 cup chopped bell pepper, 1 slice toasted whole-wheat bread, 1 medium orange Superior Whey Core, M.J.S Vitamin

Meal 2 (Post Workout):
1 piece fruit, PRO6, RASP

Meal 3 (Lunch):
Feta & Cranberry Salad, 40g rice, 200 g chicken or turkey, 250g vegetables/salad, GlutamaX Warrior

Meal 4 (Afternoon):
250g low fat cottage cheese, 1 piece fruit,2 Tbsp unsalted almonds

Meal 5 (Dinner):
400g Vegetables, 200 g Poultry or Fish

Meal 6 (Evening):
Superior Whey Core Shake
Tanja Rink