Jo Rogers - Page 2

Training. Although Jo hasn't trained since Sept '05 (not for lack of trying she says) Jo usually trains heavy "My training doesn't suddenly change becasue I'm going into pre contest mode. If I can do 8 reps of something, its too light" she said. "You don't get big by training light" Jo says matter of factly. Check out her awesome strength below. "I don't do abs" Jo said. "With the amount of weights that I'm doing I'm using my abs anyway. I also don't do much hamstring, calves or triceps. These bodyparts have always been good and receptive to training so I don't want to train them too much. "

Training Split. All Bodyparts 3 sets, 6-8 reps.

Monday: Legs: Leg Extension: Full stack + 65kg dumbell
Squats: 3 sets, work up to 180-200kg
Leg Press: 3sets 450-500kg
Hack Squats 7 plates + Leg Press

Tuesday: Shoulders
Hammerstrength: 4 plates each side - 160kg
Lateral raises: 27.5kg
Upright Row on Smith Machine: 25kg each side
Shrugs

Wednesday: Rest

Thursday: Back, Bicep
Seated Row: 100kg
Pulldowns: whole stack
Widegrip chins: 3 sets, 8-10reps
Barbell bentover row: 35-40kg each side
Standing dumbell curls
Cable bicep curl

Friday: Chest, Tricep
Flat bench smith machine barbell press: 42kg each side
Incline hammerstrength press: 3-4 plates
Pec Dec flyes: Full stack + 5-10kg
Tricep Pushdowns: Full stack + 25kg

Busy Figure. Jo is a busy lady and has many strings to her bow. Coupled with managing the Extreme gym in Brisbane, she's also a PT, choreographes routines, take athletes through posing sessions, is a bodybuilding judge and somehow manages to find time to make her glamourous bikinis (styleonstage) which doesn't leave her much time to train and hasn't done so since September 05. However when she does compete, she does have a reputation for being a great poser and is in demand in Australia to guest pose at many championships.

So does Jo feel the pressure to shape up at contest time? "I do feel like a role model when I get up on stage as alot of girls look up to me (figure and physique) because of my stage presence and posing. But I'm probably the one who puts the most pressure on myself, especially when it comes to competing. Like most people who are successful in their fields, the pressure usually comes from within themselves to perform better" Jo adds.

If you get nervous posing, here are some tips from Jo:
* practice regular as part of your training regime, at least once a week
* practice in front of people
* work from the foundation, think about your feet then work upwards
* being on stage is about creating an illusion, create what you wants judges to see

Bikini Girl. While Jo would love to get back into training and think about competing again, her goal for this year is set on expanding her 'style on statge' bikini business in Aus and
hopefully to see more bikinis on our NZ girls.

" Considering it takes me about between 15-30 hours to design and sew/glue all the crystals and diamenties on each bikini, I don't really have much time for anything else right now". "Plus my priority is with my familiy (where she has a 14 yr old daughter), and then
business and then competing...maybe" Jo said.

Jo would also like to give some tips on how to care for your bikini post contest
* Worse thing you can do is soak it. DON'T Dryclean and DON'T use stain remover.
* Ideally put the bikini in an inch of luke warm water, swish it around
and rub inside the bikini. Tan should come off straight away.
Rinse whole thing in clear water and put on to towel to dry.

While Jo is taking a step back from competing, she's still passionate about bodybuilding and is always willing to share her experience. Through her bikinis, her spirit is still up on stage but it would still be nice to see her in action, especially in New Zealand where we haven't seen that calibre of muscularity. So Jo, please come to New Zealand and
show us all the things we've heard about you!!!