Hardcore Stats for Kim Knott

Weight: 124 Height: 5’2 1/2′
Age: 39 Age began training: 24
Titles: ’01 INBA Natural Olympia

Bodypart split:
I train five days a week and work each bodypart once every seven days.

Sample leg routine:
Squats 3-4 x 12-15
Leg extensions 3-4 x 12-15
Superset
Leg curls 3 x 12-15
Leg presses 3 x 12-15

Factoid: I have a dance background, which was the start of my well-developed calves and legs. I do minimal calf work now. I am also a very proud mother of a beautiful 10-year-old daughter and a handsome six-year-old boy. IM

Hardcore Stats for Valentina Chepiga

Weight: 147 Height: 5’5′
Age: 39 Age began training: 26
Titles: ’00 Ms. Olympia Heavyweight; ’97 Overall World Champion; ’97 European Champion

Bodypart split:
Monday: Shoulders
Tuesday: Back
Wednesday: Chest
Thursday: Legs
Friday: Arms
Saturday: Active rest
Sunday: Active rest

Sample arm routine:
Barbell curls 3 x 8-10
Machine curls 3 x 10-12
Concentration curls or double-biceps cable curls 3 x 10-12

Factoid: Enjoys skiing.

Weight: 260 Height: 5’8′
Age: 32 Age began training: 20
Titles: ’94, ’95, ’96, ’97 Mr. Chile

Bodypart split:
Monday: Midback, traps, rear delts
Tuesday: Chest, shoulders
Wednesday: Lats
Thursday: Rest
Friday: Legs
Saturday: Biceps, triceps
Sunday: Rest

Sample delt routine: Lateral raises 5 x 12-20
Machine presses 4 x 6-12
Front raises 3 x 12-18
Upright rows 3 x 6-12

Diet factoid: ‘I try to get about 500 grams of protein a day.’

Terry Gold Hardcore Stats:

Competition weight: 132 Height: 5’6′
Age began training: 18
Titles: Ms. Fitness Los Angeles, Ms. Fitness Western States

Bodypart split:
Monday: Chest, triceps, abs
Tuesday: Back, biceps
Wednesday: Delts, traps, abs
Thursday: Legs
Friday: Run hills and stairs
Saturday: Begin cycle again

Factoid: I work full-time as a product manager and then wrestle in the evening for WOW. I get up at 4:30 a.m. and am in bed by 4 p.m. I also have a master’s degree in forensic science.

Hardcore Stats Competition weight: 116
Age: 28 Height: 5’4′
Age began training: 22
Titles: Placed in ’99 Arizona Natural Western Championships

Bodypart split:

Monday: Shoulders
Tuesday: Legs
Wednesday: Back
Thursday: Chest
Friday: Arms
Saturday: Off
Sunday: Off

Note: She works abs four times a week.

Sample bodypart routine:
Quads and hams
Leg extensions 10 x 8-15
Leg presses 6 x 8-15
Machine squats 6 x 8-15
Leg curls 10 x 8-15

Factoid: ‘I love to draw and paint. I have a degree in graphic design. I also enjoy cooking healthy dishes, dancing and making people laugh.’

Hardcore Stats for Kevin Ross

Competition weight: 225
Age: 32 Height: 5’10’
Age began training: 27
Titles: ’00 NPC Ironman/Ironmaiden Heavyweight and Overall

Bodypart split:
Monday: a.m., chest; p.m., bi’s and tri’s
Tuesday: a.m., quads; p.m., hamstrings.,
Wednesday: a.m., back; p.m., delts
Thursday: Repeat Monday
Friday: Repeat Tuesday
Saturday: Repeat Wednesday
Sunday: Off

Sample bodypart routine:
Back
Pulldowns to chest 4 x 15
Bent-over rows 4 x 15
Superset
V-bar pulldowns 4 x 15
Medium-grip cable rows 4 x 15
Factoid: ‘I like tuning up cars and hot rods.’

Carla Haug Hardcore Stats

Competition weight: 148
Age: 35 Height: 5’6 1/4′
Age began training: 27
Titles: ’96 East Coast Bodybuilding Championships, ’97 Border States Bodybuilding Championships, ’98 California Bodybuilding Championships

Bodypart split:
Monday: Back
Tuesday: Chest
Wednesday: Quads
Thursday: Shoulders
Friday: Arms
Saturday: Hamstrings
Sunday: Off

Note: She works calves twice a week and abs on a two-on/one-off schedule.

Sample bodypart routine:
Biceps
Preacher curls 4 x 8-12
Seated dumbbell curls 4 x 8-12
Barbell curls 4 x 8-12
Factoid: ‘I like heavy metal music, Harley-Davidson motorcycles, men with long hair, yoga and the mountains.’

Hidetada Yamagishi Hardcore Stats

Competition weight: 180
Age: 27 Height: 5’5′
Age began training: 16
Titles: ’95 and ’96 Japan National University Championships

Bodypart split:
Monday: Shoulders
Tuesday: Arms
Wednesday: Legs
Thursday: Off
Friday: Chest
Saturday: Back
Sunday: Off

Sample bodypart routine:
Biceps
EZ-curl bar curls 4 x 4-8
Incline dumbbell curls 3 x 4-8
Machine curls 3 x 4-8

Tip: I take five grams of creatine and five grams of glutamine immediately after I train.

Hardcore Stats: Lindsay Malinazzi

Competition weight: 122
Age: 24 Height: 5’3′
Age began training: 12
Titles: ’97 Ms. Maryland Fitness; ’96 Ms. Virginia Gold’s Classic

Bodypart split:
Monday: Chest, back
Tuesday: Legs
Wednesday: Off
Thursday: Delts
Friday: Legs (a.m.), arms (p.m.)
Saturday: Practice fitness routine

Sample bodypart routine:
Biceps
Preacher curls 3 x 12
Standing dumbbell curls 3 x 12
Hercules cable curls 3 x 8-12
Standing barbell curls 2 x 15

Employment: Manages an Olympus Fitness Center in Silver Spring, Maryland. Has bachelor’s degrees in kinesiology and business from the University of Maryland.