Where do you think the body-
building/physique competitive
world will go in future?
I really don’t know where it will go.
But one thing’s for sure, it’s growing
which means exposure. The more
exposure the bodybuilding/fitness
world gets, the better!
How do you see yourself career
wise in 5 years (competitively)?
As a top Olympia competitor of
course! This is what we all want
ultimately, isn’t it? I’m very deter-
mined. I believe in my abilities and
that strength of mind will get me
there.
Dumbbell
pull overs
5 x 20 reps
60 seconds rest between sets
Barbell shrugs
1 x 15-20 (warm up)
4 x 6 - 8 reps
90 seconds rest between sets
Face pulls
4x 20 reps
60 seconds rest between sets
Bicep cable
curls
5 x 20 reps
60 seconds rest between sets
21 bicep curls
4 sets
SET 3: LEGS
Squats
1 x 15-20 (warm up)
3 x 8- 10 reps
3 x 20 reps
90 seconds rest between sets
110
FLEX | APRIL 2018
Step ups above knee height
(one foot kept on the box/
bench)
1 x 15-20 (warm up)
4 x 8- 10 reps (each leg)
90 seconds rest between sets
Leg press
1 x 15-20 (warm up)
4 x 30 reps
90 seconds rest between sets
Leg extension – walking
lunges superset
4 x 30 of each
Straight leg deadlift –
seated or lying hamstring
curl superset
4 x 20 of each
Bodyweight walking lunges
1 giant set, till failure
Standing or seated calve
raises
3 x 50
How do you balance your work
life with work when you’re tired
and drained in the last stages of
your diet…Any advice for others?
I don’t have any tricks or tips other
than, dig deep. Anyone you’ve ever
looked up to has gone through what
you’ve gone through to get where
they are. It’s all about never giving in
to weakness and consistently
pushing.
FLEX knows that you had some
hard times whilst trying to stay
focused for competing.
How have you dealt with that?
In certain situations, you find that
some of the most negative people
around you are the ones closest to
you. This can sometimes be because
they are scared for you. To be the
best version of you, you need to stay
positive and believe in yourself. So,
when you decide to chase your
dream, be prepared to let go of the
negative influences in your life. This
is how I overcome anything.
What wise words do you have
for the FLEX reader?
Too many people now start their
fitness journey for the wrong
reasons. Do it for you, and do it with
passion. If you love what you do, you
will do well at it.
Insta: @romanelanceford
Web: www.romane-lanceford.com