Thanks again to the internet inventor,I had another chance to speak with one of the most competitive,hardworking and determined female bodybuilder and fitness athlete Mrs. Sheetal Kotak as she gives as a glimpse into her leg day and the secret to her quads massive growth.
JEEP: welcome once again Sheetal
SHEETAL: Thank you! Jeep
JEEP: Many have been asking,why and how have you been able to explode your legs while still remain feminine,would you highlight Us on your Legs workout routine?
SHEETAL: Yes well
- Squats 5 sets wide and close challenging weight usually 120kgs plus, warm up is 60 Kgs 20 reps.
- Leg press again heavy wide and close,
- leg extensions pulling body forwards when raising legs to work tear drops, wide, closed in and straight.
- Hip thrusts, hack squats, quad presses on calf machine, extensions, stiff legs and lunges.
”I always alternate with front squats on diff leg days.”
JEEP:What are your real names?
SIMEON:My actual names are Simeon R Magak
JEEP:Are you a Brand Sponsored athlete?
SIMEON:I am actually a self sponsored athlete.
JEEP:How do you balance your ; family,work and fitness
SIMEON:I am a Registered Clinician,married with a
Son.My first training session is from 5.30am to 7.am
and by 8.00am
i’m already in the office.2nd session is from 5.00pm to
6.30pm then i rush home to be with my family.
JEEP:How long have you been in this sport?
SIMEON:I began serious training in the year 2012
JEEP:What approached you to fitness?
SIMEON: I used to be skinny and didn’t like my physical
look.I had to do something about it.
JEEP: what attracted you to the bodybuilding part?
SIMEON: The great Arnold,i real loved his well built body
and I wanted to be like him.
JEEP: How was the
reaction of your family and friends when you said,”I am
becoming a bodybuilder”?
SIMEON: My mother initially
resisted but on realising the
passion i had she gave in.My wife is the greatest pillar
on this,she fully supports me.
JEEP:What categories have you competed in and how
SIMEON: August 2014-musclemania Africa,3rd
Nov 2014-Mr Nakuru County,4th lightheavyweight.
Dec 2014-Mr Kericho,4th lightheavyweight.
May 2015-Mr/miss Nairobi,2nd heavyweight.
Oct 2015-Muslemania Africa,3rd heavyweight.
Dec 2015-mr/miss modern fitness,6th lightheavyweight.
Dec 2015-Mr/miss kakamega county,3rd
JEEP:how many days a week, how many
sessions a day and hours do you train?
SIMEON:Currently i train twice a day 7days a week only
resting when my body calls for it.Each session lasting
JEEP:Which is your most starbon muscle
and which one is your strong hold?
my most stubborn,the rest are well balanced so far.
JEEP: free weights or machines which is the best?
SIMEON:I tend to concentrate more on free weights but
i throw in machines especially in isolation exercises.
JEEP:Isolated muscle workout or Compound muscle
workout which do you prefer for bringing out the
SIMEON:I do both but closer to contest i do
more of isolation for details.
JEEP:As they say,muscle are made in the gym and grow
in the Kitchen, what’s your diet like?
around Sweet potatoes,rice/beans,chicken,fish,lean
beef,arrow roots,vegetables and ripe bananas.
JEEP:When do you have your cheatmeals?
SIMEON:I have my cheat meals every saturday.
JEEP:Whats favourite supplements?
SIMEON: BCAAs and whey protein.
JEEP:Who is Your favourite current Mr. Olimpya
SIMEON:Shawn Rhoden is my favourite.
JEEP:Well everyone always have their Fair share of
criticism from people, have you had yours? how was it?
SIMEON:I’ve had alot of such but i like the way i handle
JEEP:What music highps! you in the gym?
SIMEON:Very loud hip hop.
JEEP:Whats your craziest funns experience?
SIMEON:A lot of crazy stuff but that’s for another day.
JEEP:Okey Sir. as we conclude,What advice can you
give to young athletes trying to get into fitness?
SIMEON:Work harder each day,train smart,eat
smart,sleep adequately,be ready to learn,be
disciplined,be patient and wait for the results.AVOID
Well there it is,great Inspiration and motivation from
another great fitness personality from the +254,Kenya
the land of Athletics,muscle and genetics.If you want to
see another interview from another great personality or
have a message for him tell me in the Comments below
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