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Kristen Sesak Interview

WBFF Pro Figure Competitor, Athletic Therapist, CSCS, MAGNUM Sponsored Athlete Kristen Sesak Speaks with dualFIT

Age: 26 Years Old
Height: 5 Feet 1 Inch
Weight: 125 Pounds Contest Weight

Max Bench Press: 190lbs
Max Deadlift: 215lbs
Max Squat: 245lbs

Why did you decide to begin training and exercising?

I have been involved in physical activity my entire life.  At the age of six month I was involved in kid and parent swimming classes and I haven’t slowed down since.  As a child I was a tomboy who was always more interested in sports, getting dirty, and having fun outside than anything else.  I got started with weight training at the age of fifteen. I wanted to increase my strength to be more competitive against larger girls on the soccer pitch. My mother is a personal trainer and was more than happy to show me the ropes and get me started properly on a weight routine.

What are your work out related goals for the future?

Currently I am gearing up to compete in the 2012 WBFF World Championships in the Pro Figure Division.  I have effectively been able to put on a decent amount of muscle in the off season and it is my goal to get leaner than I ever have to showcase this hard earned muscle mass.  My favorite thing in the gym is lifting hard, intense and heavy; striving to be as strong as possible and be able to push big amounts of weight.  Functionally, as a career I am a paramedic, so I need to be sure to train to be able to lift patients and equipment with ease and prevent any lifting related injury.

What is in your experience the most effective routine?

In my opinion nothing beats the basics.  Classic weight training lifting heavy and intense until you cant lift any more; then keep going! If its a routine that is more functional/sport related you need to do movements as close as possible to those used in the sport.  I believe in proper lifting form at all times, unless it is a necessary movement for a skill that will be performed in a sport.  Then you must train in that compromised position, so you are more likely to be strong and resist injury in the uncontrolled setting of that sporting event.

What is your current routine?

4 day split: legs, chest, back, shoulders and abs wherever we have time to throw them in.


  • BB back squats 4 x 20, 12, 8, 6
  • Incline leg press 4 x 15, 12, 10, 8
  • weighted walking lunges 3 x 15/leg
  • Stiff legged deadlifts 4 x 15, 12, 10, 10
  • Leg extensions (unilateral or bilateral depending on preference) 4 x 10, 8, 6, 4    superset w/
  • Prone Hamstring Curls (Unilateral or bilateral depending on preference) 4 x 15, 12, 10, 8
  • Straight leg calf raises 3 x 20


  • Flat Bench Press 4 (or 5) x 15, 10, 8, 6, (4)
  • Incline Dumbell Press 4 x 12, 8, 8, 6
  • Incline Bench Press 4 x 15, 10, 8, 6
  • High Cable Crossovers 4 x 15, 15, 10, 10
  • Push ups 4 sets to fatigue


  • Pull ups 4 to fatigue
  • Wide Grip Lat Pulldowns 4 x 15, 10, 8, 6
  • Straight Arm Pulldowns 4 x 15, 15, 10, 10   superset w/
  • Narrow Grip Lat Pulldowns 4 x 15, 12, 10, 10
  • Reverse Grip Lat Pulldowns 4 x 12 superset w/
  • Machine Lat Pulldowns 4 x 10, 10, 8, 8
  • Narrow Grip Cable Rows 4 x 15, 10, 8, 6
  • Barbell Rows 4 x 15
  • T-Bar Rows 4 x 15, 10, 6, 4
  • Deadlifts 4 x 12, 10, 8, 6


  • Military Press: 5 x 15, 10, 8, 6, 4   superset w/
  • Standing Dumbell reverse flys 4 x 10
  • Side raises 4 x 60 (drop set with two drops and 20 reps at each weight)
  • Cable reverse flys 4 x 15, 12, 10, 8   superset w/
  • Machine Shoulder Press 4 x 10
  • Seated Dumbell Shoulder Press 4 x 12, 10, 8, 6
  • Upright Rows 4 x 15, 10, 8, 6
  • Shrugs 3 x 20

What is your diet and supplementation like?

I am a shift worker by occupation, therefore when I am training vs working vs which hours of the day I am even awake or how many hours I am awake for can change drastically.  This is a typical day of eating when I work a day shift (7am-7pm).  Currently this is my “off season” diet.  As I diet down for a show it will grow increasingly strict.  Also with this diet I will always make sure to have a carb meal approximately an hour before my weight training session and my protein shake and fruit immediately post weight workout.  Don’t forget that due to being in off season I will also add in extra “treats” every once in a while; everything in moderation!
  • Meal 1: 1 scoop of a Greens Product, 3 drops of oregano oil mixed with water
  • Meal 2: 1/3 cup oatmeal, 1/4 cup raspberries, one scoop vanilla Magnum Quattro shake
  • Meal 3: Non-fat greek yogurt mixed with stevia and Vanilla Magnum Quattro protein powder to taste
  • Meal 4:  approx 3 ounces salmon or steak, small salad with light salad
  • Meal 5: 1/3 cup quinoa, 1/2 cup of veggies
  • Meal 6 : one scoop Magnum Vanilla Quattro protein shake and piece of fruit

Supplements I take daily are: multivitamin, b-complex, calcium, vitamin D3, probiotic, Omega 3, greens product, oregano oil, protein powder

I will cycle on and off creatine, as well while prepping for a show I will take CLA and will cycle on and off of a fat burner.  Currently I am loving Magnums new stimulant free pre-workout OPUS! It gets me into an amazing zone to push hard through all my training sessions!

What is one of your biggest training mistakes that you have made and how would you have done it differently?

The biggest training mistake I have made is taking on too much in life while prepping for a show.  When I take on too much with work, volunteering, sports, weights, cardio and a social life it leaves less time for rest and recovery.  I have now learned it is quite important to achieve a full night of sleep ideally every night for optimal training results.  Although there are still nights I get much less sleep than I should, I try to avoid it as much as possible.

What is your top tip for general fitness?

My greatest advice is to not make drastic changes.  General fitness is a lifestyle not a quick fix.  Habits need to be created that aren’t too much of a shock to the system.  I generally advise clients and friends to make one change per week in both diet and exercise until they reach their goals.

See more of Kristen Sesak on her Twitter, Facebook Page, Magnum Athlete Page, Bodyspace and Contestprep Profile