Training
Sue works out 6 days per week, resting on Sundays. Her reps range from 12-15, making sure to maintain and develop her lean figure.
Monday – Shoulders/Abs
- Seated Dumbbell Press 3×12-15
- Alternating Dumbbell Front Raises 3×12-15
- Low Pulley Lateral Raises 3×12-15
- Reverse Pec Deck (Rear Delts) 3×12-15
- Machine Shoulder Press 3×12-15
- Machine Crunches 3×20-25
- Hanging Leg Raises 3×20-25
- Incline Leg Raises 3×20-25
Thursday – Back
- Machine Chin Ups 3×15
- Lat Pulldowns 3×15
- Single Arm Dumbbell Rows 3×15
- Back Extensions 3×15
- Machine Torso Extensions 3×15
Friday – Chest/Abs
- Incline Bench Press 3×12-15
- Flat Bench Press 3×12-15
- Push Ups 3×12-15
- Cable Crossovers 3×12-15
- Machine Pec Deck Fly’s 3×12-15
- Machine Crunches 3×20-25
- Hanging Leg Raises 3×20-25
- Incline Leg Raises 3×20-25
Saturday – Hamstrings/Glutes
- Walking Lunges (with Dumbbells) 3×15 each leg
- Squats 3×12
- Stiff Legged Deadlifts 3×12
- Lying Leg Curls 3×12
- Seated Leg Curls 3×12
- Machine Hip Extensions 3×12
- Abductor 3×12
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Training
Sue works out 6 days per week, resting on Sundays. Her reps range from 12-15, making sure to maintain and develop her lean figure.
Monday – Shoulders/Abs
- Seated Dumbbell Press 3×12-15
- Alternating Dumbbell Front Raises 3×12-15
- Low Pulley Lateral Raises 3×12-15
- Reverse Pec Deck (Rear Delts) 3×12-15
- Machine Shoulder Press 3×12-15
- Machine Crunches 3×20-25
- Hanging Leg Raises 3×20-25
- Incline Leg Raises 3×20-25
Thursday – Back
- Machine Chin Ups 3×15
- Lat Pulldowns 3×15
- Single Arm Dumbbell Rows 3×15
- Back Extensions 3×15
- Machine Torso Extensions 3×15
Friday – Chest/Abs
- Incline Bench Press 3×12-15
- Flat Bench Press 3×12-15
- Push Ups 3×12-15
- Cable Crossovers 3×12-15
- Machine Pec Deck Fly’s 3×12-15
- Machine Crunches 3×20-25
- Hanging Leg Raises 3×20-25
- Incline Leg Raises 3×20-25
Saturday – Hamstrings/Glutes
- Walking Lunges (with Dumbbells) 3×15 each leg
- Squats 3×12
- Stiff Legged Deadlifts 3×12
- Lying Leg Curls 3×12
- Seated Leg Curls 3×12
- Machine Hip Extensions 3×12
- Abductor 3×12
Biography
Start of Fitness Journey
Born and raised in Brasilia, Brazil, Sue wasn’t very athletic growing up as a teenager. She lived a very unhealthy lifestyle and soon found herself overweight.
At this point, Sue became unhappy with her body – she knew that she had to make a change.
It wasn’t long until she embarked on her fitness journey, training rigorously 5 days a week and following a strict diet to attain her dream physique. At the age of 19, Sue began transforming her body.
First Competition
Sue made serious progress over the next 9 years, losing an impressive 46 pounds. She was proud of her development and wanted to take her interest in fitness further.
At the age of 28, Sue made the big decision to enter a Fitness Competition – the 2013 South Brazilian Bodybuilding Championships as a Wellness-Fitness Athlete.
Although she didn’t win, Sue placed 4th out of 42 participants. This experience motivated her to step up her game and focus on becoming a professional fitness athlete.
Интервью Сью Ласмар на ресурсе simplyshredded.com:
ВОПРОС: Как ты начала заниматься бодибилдингом?
SUE LASMAR: В моей жизни был момент, когда меня не устраивал мой внешний вид. Я решила это изменить, так что взялась за диету и тренировки по 4-5 раз в неделю. Никогда не пропускала приемы пищи, твердо придерживалась программы тренировок. Таким образом, мне удалось скинуть 21 кг, и я начала себя прекрасно чувствовать! Затем я решила попробовать что-то новое и выступила на соревнованиях по фитнесу в Бразилии, где стала четвертой из 42 участниц. Я была так горда собой, и в этот момент действительно подсела на фитнес.
Выйти на сцену – это было изумительное чувство, такой выброс адреналина. Один из лучших моментов в моей жизни.
ВОПРОС: Откуда ты черпаешь свою мотивацию?
SUE LASMAR: Мотивация моя идет от того, насколько далеко мне удалось продвинуться на этом пути. Когда я только решила начать свои занятия фитнесом, в меня мало кто верил, и сам факт, что мне удалось зайти так далеко, для меня многое значит.
Вторым серьезнейшим мотиватором для меня являются мои фанаты. Я хочу помочь как можно большему количеству людей изменить их жизнь к лучшему.
Ваше тело – это самый главный капитал, который у вас когда-либо будет в жизни. Так обращайтесь с ним соответственно!
Программа тренировок Сью Ласмар:
- Жим гантелей сидя 3*12-15
- Попеременный подъем гантелей перед собой 3*12-15
- Махи в сторону на нижнем блоке 3*12-15
- Задние дельты на тренажере «бабочка» 3*12-15
- Жим сидя в тренажере 3*12-15
- Скручивания в тренажере 3*20-25
- Подъем ног в висе 3*20-25
- Подъем ног лежа на наклонной скамье 3*20-25
- Подъем на бицепс с гантелями 4*15
- Подъем на бицепс со штангой 4*15
- Сгибания рук в тренажере 4*15
- Трицепс на блоке 4*15
- Французский жим сидя 4*15
- Отжимания на брусьях 4*15
- Разгибания ног в тренажере 3*12
- Приседания 3*12
- Жим ногами 3*12
- Жим ногами сидя 3*12
- Голень в тренажере сидя 3*12
- Голень в тренажере стоя 3*12
- Подтягивания в тренажере с поддержкой 3*15
- Тяга вертикального блока 3*15
- Тяга гантели в наклоне 3*15
- Разгибания туловища 3*15
- Разгибания туловища в тренажере 3*15
- Жим лежа на скамье с наклоном вверх 3*12-15
- Жим лежа 3*12-15
- Отжимания 3*12-15
- Кроссовер 3*12-15
- Грудь на тренажере «бабочка» 3*12-15
- Скручивания в тренажере 3*20-25
- Подъем ног в висе 3*20-25
- Подъем ног лежа на наклонной скамье 3*20-25
Суббота: бицепс бедра/ягодицы
- Ходьба выпадами с гантелями 3*15 (каждой ногой)
- Приседания 3*12
- Становая тяга на прямых ногах 3*12
- Сгибания ног на тренажере лежа 3*12
- Сгибания ног на тренажере сидя 3*12
- Отведение бедра для ягодиц на тренажере 3*12
- Сведение коленей на тренажере 3*12
Воскресенье: 45 минут кардио, утром
Диета Сью Ласмар:
- Первый прием пищи: 4 яичных белка, шпинат, 1,5 чашки овсянки, ¼ грейпфрута
- Второй прием пищи: 110-170 гр грудки индейки, шпинат
- Третий прием пищи: 110-170 красного мяса, аспарагус, ½ сладкой картофелины
- Четвертый прием пищи: 110-170 гр куриной грудки, брокколи
- Пятый прием пищи: 110-170 гр тилапии, стручковая фасоль
ВОПРОС: При сушке ты предпочитаешь использовать HIIT (высокоинтенсивное интервальное кардио) или обычное кардио?
SUE LASMAR: Я предпочитаю стандартное кардио! Оно простое в выполнении, мне нравится процесс, и такой вид тренировки дает мне результат.
ВОПРОС: Твоя любимая цитата?
SUE LASMAR: «Хуже всего – быть, как все. Мне это ненавистно», — Арнольд Шварценеггер.
Biography
Start of Fitness Journey
Born and raised in Brasilia, Brazil, Sue wasn’t very athletic growing up as a teenager. She lived a very unhealthy lifestyle and soon found herself overweight.
At this point, Sue became unhappy with her body – she knew that she had to make a change.
It wasn’t long until she embarked on her fitness journey, training rigorously 5 days a week and following a strict diet to attain her dream physique. At the age of 19, Sue began transforming her body.
First Competition
Sue made serious progress over the next 9 years, losing an impressive 46 pounds. She was proud of her development and wanted to take her interest in fitness further.
At the age of 28, Sue made the big decision to enter a Fitness Competition – the 2013 South Brazilian Bodybuilding Championships as a Wellness-Fitness Athlete.
Although she didn’t win, Sue placed 4th out of 42 participants. This experience motivated her to step up her game and focus on becoming a professional fitness athlete.
American Airlines passenger whose seat was punched by irate man says he ‘needs to be prosecuted’
A woman who reclined her seat on a plane and filmed the man reacting behind her wants the FBI involved as she considers suing him and the airline.
Reclining passenger films mid-air ‘assault’
A woman has filmed the passenger behind her repeatedly punching her seat after she pushed her seat back — but the internet is split over who is right.
Wendi Williams says she is considering legal action against American Airlines and the passenger who sat behind her. Source:Supplied
The woman behind the viral video that shows an American Airlines passenger repeatedly punching her reclined seat says she is speaking to a lawyer about suing the airline or the traveller she says assaulted her.
Wendi Williams said she was still determining what actions to take over the drama that unfolded during her January 31 flight from New Orleans to Charlotte, Louisiana, operated by American Airlines subsidiary American Eagle.
The incident happened when Ms Williams reclined her seat but the man sitting behind her, who was in a back row and couldn’t recline his own seat, began hitting her headrest in apparent retaliation.
Two people became locked in an intense mid-air battle over a reclining seat. Picture: @steelersfanOG
In a news.com.au poll last week, 34 per cent of readers said Ms Williams was in the wrong in the situation and 22 per cent said the man was at fault.
But most people – 44 per cent – said both passengers were in the wrong for their poor handling of the situation.
In a new interview with FOX Business, Ms Williams said she felt she was in a “David and Goliath” battle with American Airlines over the incident.
“I feel like it’s kind of a David and Goliath story with American Airlines because they’re this big company and I’m just a teacher,” she said, noting that the irate traveller behind her “definitely needs to be prosecuted”.
Wendi Williams discussed the incident on the US program Fox & Friends. Source:Supplied
The unidentified man had asked Ms Williams to set her seat upright so he could eat, she said. Ms Williams agreed but reclined her chair again 10 minutes later.
“He started full-on punching my seat to where I was falling forward, flying forward, and he continued, and I was trying to get the flight attendants’ attention, they were paying no mind,” she said.
After much consideration, and exhausting every opportunity for #AmericanAirlines to do the right thing, I’ve decided to share my assault, from the passenger behind me, and the further threats, from an American Airline flight attendant. She offered him a complimentary cocktail!
When the FA came. She rolled her eyes at me and said, “What?” She then told him it was tight back there and gave him rum! She told me I had to delete the video! It’s against the law to video on a plane. I asked her name & She gave me a Passenger Disturbance Notice! https://t.co/zRwy5JYr9s
Look at his knuckles. He was PUNCHING me prior to the video! It was scary and very painful! https://t.co/LQxF7c2e30
“I just thought, ‘I have to deal with this on my own somehow’, so I took out my phone and started videoing.”
Instead of confronting the man, a flight attendant offered him a free cocktail, according to Ms Williams. The airline employee then told Ms Williams she was breaking the law by filming on the aeroplane, she said.
The attendant handed her a “Passenger Disturbance Notice”, ordering her to delete the video, and threatened to have her removed from the plane if she didn’t comply, according to TMZ.
The notice threatens federal prosecution, according to a picture obtained by TMZ.
A spokesperson for American Airlines and Republic Airways, which operated the flight, told FOX Business “the safety and comfort of our customers and team members are our top priorities, and our team is looking into the issue”.
Ms Williams said she suffered injuries, including whiplash, as a result of the incident. She previously said she hoped the US Federal of Bureau of Investigations would help.
This article originally appeared on Fox News and was reproduced with permission
