Sebastian Mansla

Physique Competitor, Sponsored Athlete, Fitness Model

Sebastian “Seboss” Mansla is a German physique champion, fitness model and sponsored athlete. He’s a popular figure on social media who is passionate about living a healthy lifestyle, as well as travelling as much as possible.

Sebastian has made fitness and bodybuilding his sole passion, but this wasn’t always the case. In fact, when he was a young adult it was boxing that attracted him. He spent a number of years in his local boxing gym learning how to fight, but he loved the strength training side of the sport so much, that he considered quitting boxing and taking up weightlifting.

In a twist of fate, Sebastian suffered an injury while fighting which forced him to quit. He immediately saw this is as an opportunity in disguise, beginning a serious strength training program immediately and embracing the bodybuilders lifestyle.

Today, Sebastian is a successful athlete and physique champion who has never stopped developing his physique since his boxing injury. He’s attracted high-profile international attention from leading fitness brands. This is his story:

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“I think you must first want it badly, if you don’t, you are not going to stay consistent.”

Athlete Statistics

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“People who struggle for consistency don’t have realistic goals.”

Accomplishments

Competitions

• 3rd Place  Men’s Physique  Arnold Classic Europe  2014
• 1st Place  Men’s Physique  Loaded Cup  2015
• 3rd Place  Men’s Physique  European Championship  2015

Career

• Sponsored Athlete
• Fitness Model

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Training

Routine

Sebastian’s training routine includes a variety of lifts. He incorporates compound lifts, as well as isolating lifts, but prefers compound lifts due to the fact that they work multiple muscle groups at once, as well as offering cardiovascular benefits.

Sebastian’s weekly routine looks like this:

Monday – chest, biceps and abs

Bench press: 4 sets x 10 reps
Inclined bench-press: 4 sets x 12 reps
Dumbbell pullover: 4 sets x 12 reps
Hammer Curl: 3 sets x 10 reps
Dumbbell rear lateral raise: 4 sets x 10 reps
Concentration Curl: 4 sets x 10 reps
Crunches: 3 sets x 20 reps
Hanging knee raise: x failure

 Tuesday – shoulders, triceps and cardio

Wide grip pull up: 3 sets x 20 reps
Machine latpull down: 4 set x 10 reps
Rows: 3 sets x 10 reps
Hyperextensions: 3 sets x 15 reps
Dumbbell front raise: 3 sets x 12 reps
Military Press: 4 sets x 10 reps
Sit-ups with weight: 3 sets x 25 reps
Sit-ups: x failure

 Wednesday – legs and triceps

Machine leg extension:  3 sets x 10reps
Machine leg curl: 4 sets x 12 reps
Squats: 3 sets x 10 reps
Calf press: 4 sets x 20 reps
Barbell lying tricep extension: 3 sets x 12 reps
Cable tricep overhead extension: 4 sets x 10 reps

 Thursday

Rest day

 Friday – chest and arms

Bench press:  4 sets x 12 reps
Butterfly: 4 sets x 12 reps
Wide grip pull up:  4 sets x 20 reps
Military press: 4 sets x 10 reps
Butterfly Reverse: 4 sets x 10 reps
Dips: 3 sets x 25 reps
Triceps push:  3 sets x 10 reps
Hammer Curl: 3 sets x 10 reps
Concentration Curl: 3 sets x 10 reps

 Saturday -legs and abs

Machine leg press: 3 sets x 10 reps
Machine leg extension: 3 sets x 10 reps
Squats: 3 sets x 10 reps
Hyperextension: 4 sets x 15 reps
Machine Crunch: 3 sets x 25 reps
Sit-ups: 3 sets x 50 reps

 Sunday

Rest day

Cardio

In terms of cardio, Sebastian tries to complete 2-3 sessions per week. He loves to complete High Intensity Interval Training in particular, but also incorporates runs on the treadmill and outside to “keep it interesting”

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Nutrition

Creating A Healthy Diet

Sebastian is dedicated to eating as healthy as he possibly can, “respecting our planet” through eating only organic produce. He tries to stay cut all year round, but when he does need to add muscle through a bulk, he does it very naturally and slowly, “respecting his body” and metabolism.

Sebastian says “with nutrition it’s a daily process… I plan everything 3 months ahead”. He also plans his meals well in advance of eating them, so that he doesn’t have to worry about preparing them on the day. This way, he can dedicate himself completely to his workouts.

All of Sebastian’s meats are lean and organic options. He eats chicken, turkey, beef, fish and game – focusing on the finest quality, freshest produce he can source.

Supplements

• Whey Protein
• BCAAs
• Beef Protein
• Whey Protein Isolate
• L-Glutamine

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“Train hard, stay motivated and have realistic goals.”

Idols and Influences

Sebastian is influenced by a wide range of sporting legends. As he still enjoys watching boxing, Floyd Mayweather and Mike Tyson have inspired him to follow his fitness path. They have also inspired him to embrace the sacrifices required to work as a professional model.

In terms of his fitness industry peers, Sebastian admires Greg Plitt, saying that he is the guy who “stands for the real fitness lifestyle”.

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“Do not to lose focus, in the long run it will pay off.”

What we can learn from Sebastian Mansla

Sebastian Mansla has shown us how important it is to see the hidden opportunity in a setback. He began a boxing career, before an injury forced him to change his direction. If you face a setback in your fitness journey, it may be useful to look at the positives and find the path that leads towards a new passion.