Anyway, in high school, I was involved in a lot of sports, primarily cross country. I had dabbled in weights but running always came first. I really liked running, but I didn't love it. I usually ended up spending more time in the weight room than running. I didn't really stand out in the sport either, and I was tired of being small and skinny. So the day the season ended my senior year, I told myself, "Kasey, it's time to get freaking huge." It was like a light just flipped on in my head. So I sat down and developed a routine and I've never looked back. I basically became addicted. So even though I got kind of a late start, I don't regret doing cross country at all because without it I would not have the extreme discipline required for being a successful bodybuilder.

Click To Enlarge.
Kasey Esser.

What Workout Plan Worked Best For You?

I train with a lot of volume and give ample time to train the so called "smaller" body parts like calves, abs, and forearms because I don't want any weaknesses. I train chest twice a week because that is my most stubborn muscle group.

Monday - Chest

• Incline Bench Press - 4 x 6-10
• Flat Bench Press - 4 x 6-10
• Dumbbell Flyes - 4 x 10
• Barbell Pullover - 4 x 10

Click Here For A Printable Log Of Kasey Esser's Monday Workout.

Tuesday - Morning: Calves, Abs, Forearms

Abs

• Hanging Leg Raise - 1 x 10
• Weighted Incline Crunch - 1 x 10
• Reverse Incline Crunch - 1 x 10-15
• Twisting Incline Oblique - 1 x 10

Forearms

• Reverse Barbell Curl - 5 x 10
• Behind Back Wrist Curl - 5 x 10

Calves

• Superset: Smith Machine Calf Raise (on step) 2 Sets
• Superset: Standing Calf Raises 2 Sets
• Triset: Calf Leg Press 2 Sets
• Triset: Seated Barbell Calf Raise 2 Sets
• Triset: Seated Calf Raise 2 Sets

Click Here For A Printable Log Of Kasey Esser's Tuesday Morning Workout.

Tuesday - Afternoon: Thighs

• Leg Extension (warm-up) - 2 x 20
• Squat - 5 x 6-10
• Leg Press - 5 x 8-10
• Romanian Deadlift - 5 x 10
• Lying Leg Curl - 5 x 10

Click Here For A Printable Log Of Kasey Esser's Tuesday Afternoon Workout.

Wednesday - Biceps, Triceps

Triceps

• Close-Grip Bench Press - 4 x 6-10
• Lying Triceps Extension - 4 x 8-10
• Seated Dumbbell Extension - 4 x 8-10
• Triceps Pushdown - 4 x 10

Biceps

• Standing Barbell Curl - 4 x 6-10
• Seated Dumbbell Curl - 4 x 8-10
• Concentration Curl - 4 x 10

Click Here For A Printable Log Of Kasey Esser's Wednesday Workout.

Thursday - Morning: Calves, Abs, Forearms

Abs

• Roman Chair
• Jackknife
• Side Plank

Forearms

• Reverse Barbell Curl - 5 x 8-10
• Barbell Wrist Curl - 5 x 8-10

Calves

• Smith Machine Calf Raise (on step) - 5 x 10-15
• Seated Barbell Calf Raise - 5 x 10-15
• Dumbbell Calf Raise - 5 x 10-15

Click Here For A Printable Log Of Kasey Esser's Thursday Morning Workout.

Thursday - Afternoon: Shoulders, Traps

Shoulders

• Push Press - 4 x 6-8
• Seated Dumbbell Press - 4 x 8-10
• Leaning Side Lateral - 4 x 10
• Dumbbell Rear Lateral - 4 x 10

Traps

• Barbell Shrug - 4 x 10
• Dumbbell Shrug - 4 x 15

Click Here For A Printable Log Of Kasey Esser's Thrusday Afternoon Workout.

Friday - Morning: Chest

• Incline Dumbbell Press - 4 x 8-10
• Incline Dumbbell Flyes - 4 x 10
• Dips - 4 x 8-10
• Dumbbell Pullover - 4 x 10

Click Here For A Printable Log Of Kasey Esser's Friday Morning Workout.

Friday - Afternoon: Back

• Pullup - 4 x 6-10
• Deadlift - 4 x 6-10
• Barbell Row - 4 x 8-10
• T-Bar Row - 4 x 8-10
• Front Pulldown - 4 x 10
• Back Extension - 2 x 15

Click Here For A Printable Log Of Kasey Esser's Friday Afternoon Workout.

Saturday - Thighs, Calves, Abs, Forearms

Abs

• Stability Ball Crunch - 1 x 15
• Lying Leg Lift - 1 x 15
• Reverse Crunch - 1 x 15

Thighs

• Walking Lunges - 4 x 100 meters
• Hack Squat - 4 x 10
• Leg Extension - 4 x 12
• Lying Leg Curl - 4 x 12

Calves

• Smith Machine Calf Raise (on step) - 5 x 20-25
• Calf Leg Press - 5 x 20-25

Forearms

• Reverse Curl - 5 x 12
• Behind Back Wrist Curl - 5 x 12

Click Here For A Printable Log Of Kasey Esser's Sturday Workout.

Click To Enlarge.
Kasey Esser.

What Nutrition Plan Has Worked Best For You?

Being at college, I do my best to eat consistently and do the best with the options I'm given, and this meal plan is basically what I eat every day.

Upon Waking

• 1 Scoop Whey Protein
• 8 Oz. Water

Breakfast

• 3 Whole Eggs
• 1 Serving Oatmeal W/ Cottage Cheese
• 2 Pancakes
• 1 Bowl Raisin Bran W/ 2% Milk
• 1 Glass Chocolate Milk

Mid Morning

• 1 Serving Cottage Cheese Or A Banana

Lunch

• Barbeque Chicken Wheat Wrap
• 1 Bowl Wheat Pasta W/ Marinara
• 1 Glass Chocolate Milk

Pre-Workout

• 1 Scoop Whey Protein
• 1 Serving Creatine
• 1/2 Scoop Gatorade Powder
• 8 Oz. Water

Post-Workout

• 1 Scoop Whey Protein
• 1 Serving Creatine
• 1/2 Scoop Gatorade Powder
• 8 Oz. Water

Dinner

• 1 Rotisserie Chicken
• 1 Serving Mashed Potatoes
• 1 Bowl Wheat Pasta W/ Marinara
• 1 Bowl Raisin Bran W/ 2% Milk
• 1 Glass Chocolate Milk

Bedtime

• 1 Scoop Casein Protein
• 8 Oz. Water

Click To Enlarge.
Kasey Esser.

What Supplements Have Given You The Greatest Gains?

I began taking creatine this semester and it's done everything I thought it would as far as increasing my size and strength. Optimum Nutrition Whey has provided me with not only the protein but also with plenty of glutamine and BCAAs. This has allowed me to train at the intensity and volume level that I do. The casein has also has aided me greatly in my recovery and improving the quality of my sleep, which at college is hard to come by.

Why Do You Love Bodybuilding?

Bodybuilding is a great vehicle for me to maximize my excessive drive, passion, and ambition. It's about being better and never settling and that really appeals to me. A lot of the personality and character that I have today comes from bodybuilding. There's nothing more fun to me than lifting that iron and getting bigger and stronger everyday. In the end, it's what my heart wants to do.

What Are Your Future Bodybuilding Plans?

My ultimate goal is to compete and win the Mr. Southern Indiana 2010. I have a long way to go, so this next year will be solely dedicated to adding quality size. Depending on how that contest goes, I want to do some national level competitions. Whatever happens, I'm going to have fun and enjoy the ride.

What One Tip Would You Give Other Bodybuilders?

Always have a goal! Don't go into the gym and not know what you want to get out of that particular workout. Also, be open-minded and don't be afraid to try new exercises or workouts. You don't know what works until you try it. Finally, realize this sport is not the be-all end-all of your life and don't take it too seriously, have fun and live life.

Click To Enlarge.
Kasey Esser.

Who Are Your Favorite Bodybuilders?

No doubt about it Arnold is number one in my book. And all the guys from Pumping Iron like Big Louie, Franco, and Mike Katz.

BodySpace

http://bodyspace.bodybuilding.com/PurplAcesmuscle/

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.