Tag Archive | "cable"

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Cable One-Arm Triceps Extension

The Move: Cable One-Arm Triceps Extension

Why: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.

How: With your right hand, grab a single handle attached to the high cable pulley. Stand directly in front of weight stack. Now pull the weight down so that your upper arm and elbow are locked into the side of your body. Your upper arm and forearm should form an acute angle (less than 90 degrees). You can keep the other arm by the waist and can have one foot in front of the other for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Squeeze the triceps and hold in this contracted position. Slowly return handle to starting position.

Nail it: You can also use exercise bands to perform this movement. To execute this move properly, only your forearms should move. Your upper arms should remain stationary at all times.

Workout by: Brooke Stacey

Photography: James Patrick

Cable One-Arm Triceps Extension

Posted in Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Cable One-Arm Triceps Extension

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Ryan Hughes’ Power Pecs Chest Workout

 

Back when I only had 135 pounds on my 6-foot-1 frame, I had to deal with the usual labels: ectomorph, hardgainer, skinny kid. I didn’t care for those words then, and I don’t like them any better now.

I used weights to change my physique. I love to train heavy, I love to move quickly, and I love the pump I get from high volume. I put all three of these elements into each workout I do, and I couldn’t ask for better results.

Today’s chest workout is no different. It combines a fast pace to keep your heart rate up, high volume for an insane pump, and heavy weights to make you stronger.

When you put each of these pieces together, you end up with a max-effort workout that will challenge all aspects of your fitness level.

Let’s get it done!

Power Pecs
Watch The Video – 11:11

One of the toughest aspects of this workout is the mental game. Your body will always have that extra rep, or that extra set, but you have to find the mental energy to get it done. I may not be the biggest or strongest guy in the gym, but I guarantee no one can outwork me.

If you’ve never done this type of training before, you might find it difficult. If you fail, put the weight down and give yourself a little break before you finish the set. You want the shortest rest periods possible, but do whatever you need to get the work done. Never give up on a set.

A lot of guys tell me that they want to build the best physique ever. I think that’s the wrong approach. Don’t focus on being the best ever, focus on building your best physique ever.

Max out what you can do. If you constantly compare yourself to everyone else, you’ll sell yourself short. Hit this workout with all you’ve got and reap the personal rewards.

Program Notes

Incline dumbbell press

I like to do a couple warm-up sets before starting the first heavy set. Don’t go too heavy on the warm-up because you’ll wear yourself out. Eighty total reps is a lot of reps, so you have to keep an eye on muscular endurance. This is a chest marathon.

I start with 75-pound dumbbells for the first warm-up set and then go up to 85 pounds for the second. When I start my working sets, I go up to 100 pounds. Don’t worry about what I’m doing, though. Pick a weight that’s challenging for you.

This style of training is mentally draining. Dig deep and do your best on those last couple sets. If you need to rest-pause to hit the total rep count, do it, but make sure you finish every single rep.

Hammer strength chest press

You can do these with whatever grip you prefer. Challenge yourself with the weight and then increase it every set. You might feel like you’ll never get those target reps, but trust me—I’ve been doing this long enough. One way or another, the reps will come.

Hammer Strength Chest Press

 

Reverse-grip barbell bench press

Use lighter weight for this exercise and focus on the contraction—squeeze on each and every rep. You want to push until you can’t go anymore. Crush the barbell with your grip and engage your mind-muscle connection.

If you fail on this exercise, don’t panic. Let the weight briefly sit on your chest, reverse your grip back to normal, and press the bar back up.

Pec deck

Make sure you don’t round your shoulders forward: Keep your chest high and maintain a good arch in your lower back. Focus entirely on the chest and squeeze.

Pec Deck

 

Incline dumbbell flye

Get as much as you can out of this exercise. Stretch nice and wide at the bottom of each rep, and squeeze at the top for a full contraction. Don’t go too heavy or you’ll round your shoulders forward. Keep the tension entirely on your upper chest.

High cable flyes

We’re doing 100 total reps, so do as many reps as you can per set and as many sets as you need to get to 100 reps. I usually do four sets of 25 reps.

High Cable Flyes

At the end of the workout, you’ll be exhausted. You may want to give up and walk out. But at the end of the day, you always have those extra reps and extra sets in you. Leave them in the gym.

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About The Author

Ryan Hughes was one of the first men to qualify as an IFBB Physique Pro. He works as a personal trainer and fitness model in New York City

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Ryan Hughes’ Power Pecs Chest Workout

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Ryan Hughes’ Power Pecs Chest Workout

Apply Here To Be A Transformation Of The Week!

Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Why I decided to transform

At one point in my life, I held onto some weight from three pregnancies, I cared for my terminally ill mom, did not sleep well, felt depressed, and was saddled with far too much stress.

Needless to say, this combination made me at my heaviest during this time. Going into the fourth decade of my life in November 2010 sparked something in me; it became the catalyst to make changes!

In February of 2011, I decided joining a gym was the best way to get started. I felt that the only thing I had control over was my own physical appearance and health. The latter was the most important thing I wanted to change! As part of signing up, I was given three free sessions with a personal trainer, which I initially wasn’t interested in.

Somehow those three sessions drove out the competitive drive and feral beast in me. I saw the value in personal training, and from that point onward, I knew I made some of the best life-altering decisions of my life.

Before

After

AGE 40 / HEIGHT 5’8″ / BODY FAT 36%

AGE 42 / HEIGHT 5’8″ / BODY FAT 19%

Post To Fitboard

How I accomplished my goals

During my entire transformation, I faced many adversities in both my training and personal life. My mother passed away in April of 2012. In June of that year, my 11 year old son underwent an extensive chest surgery, and a month later, my husband was diagnosed with his second occurrence of melanoma. It was a very tough time. In training, I couldn’t fathom making such huge changes to my life at first, but I did not give up. I turned to books, the internet (Bodybuilding.com), and trainers at the gym for help.

I inched along slowly, training one day a week with a trainer and not knowing what to do the other four days at the gym. I knew they offered classes and boot camps that were also taught by trainers, but I felt intimidated at first. I forced myself to go to my first class, a “Core and More” class. Not long after, I almost got up and walked out because I couldn’t do many of the things the trainer was instructing us to do.

For whatever reason—embarrassment, fear of failure, or just plain stubbornness—I managed to stick with it, week after week, and began to be able to do things I couldn’t do the week before. It helped that there was a woman named Mary who excelled in every class I took; she was a real inspiration to me: cut, lean and very athletic. Mary could do anything the trainers threw at her. Her encouragement, along with the results I was seeing, really motivated me to keep going.

“I am a better wife and mother because of how I feel mentally and physically.”

I have my trainer, Kurt Jones, to attribute greatly to my success. He was a tough, hard-nosed, no-nonsense trainer and gave me exactly what I needed. He did not hand out complements very often, but when he gave me one, I knew I had earned it and worked my ass off to get it! Without a doubt, Kurt Jones was a huge factor in my success, aside from my own willingness to work hard and be consistent and disciplined at the gym and at home.

I continued my workouts and nutrition through all of my stress, as they had now become my lifestyle, addiction, and quite honestly, my saving grace. Keeping a food log was also very critical to my success. Without the workouts with Kurt and encouragement from my friends at the gym, I do not know how I would have survived the stress, worry, and anxiety of this crushing stress. Despite how badly I get emotionally torn up, Kurt would never let me hang my head and instead told me to harness my rocky emotions into strength.

In addition to my personal trainer and Mary, the support of my husband and kids were so indispensable. They understood my selfish need to spend a lot of time at the gym—sometimes twice a day—and to cook a lot of new, “weird” things. Things like spaghetti squash, quinoa, kale, almond butter, coconut oil, and almond milk, to name a few of the “new” things I introduced into our household pantry and refrigerator.

What has changed most is my own self-perception. I am a better wife and mother because of how I feel mentally and physically. My investment in my health has benefitted my family. As a result, my kids know what a serving size is, how to read food labels, and what good carbs and protein sources are. I share my healthy recipes with others as well.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

What aspect challenged me the most

The hardest part of the journey for me was getting started with the nutrition changes. I had to educate myself on what “clean eating” was and how to support my efforts at the gym.

Of course, what I ate before and after workouts helped maximize my results. It helped me to adhere to good eating when I wrote in a food diary. The work outs were tough, no doubt, but I actually learned to love those as well as the clean eating lifestyle.

My future fitness plans

Since attaining my goals of losing 50 pounds and body fat percentage of 19 in 2012, I have basically been maintaining. Weight loss is no longer my goal, but I change my work out routines to continue to build strength, muscle, and keep my fitness level. To that end, I still work out five days per week.

“I learned that surrounding yourself with supportive, educated people who have similar goals is key.”

For my 43rd birthday in November 2013, I had the “after” pictures taken. As a gift to myself and documentation of my journey, I had a friend who is a photographer, Scott Petranek, come and shoot pictures during one of my workouts with Kurt. At age 43, I am currently in the best shape of my life and I love the way my body looks. I feel great and know I am doing everything I can to optimize my health.

People have suggested I compete, and although I appreciate the compliment, it’s just not something I am interested in. I officially consider myself a “gym rat” and plan to continue to train hard simply because I love it.

Suggestions for aspiring transformers

My favorite quote is, “You can’t out-exercise a bad diet!”—it’s so profound and true. What you put in your mouth supports what you do in the gym. An honest, detailed food log kept me accountable and was critical to my daily food planning.

I learned that surrounding yourself with supportive, educated people who have similar goals is key. Join a gym, hire a trainer, do your own research — any or all of these are integral to success.

“Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results.”

If you are going to go through the trouble of making a nutrition and work out plan, follow them! You don’t have to be a competitive body builder to get ripped and lean. When I first started this journey, I had never seen “an average woman” look like my friend Mary did, or be able to perform feats of strength and stability that she did.

Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results. It’s a great feeling knowing you earned the results because they aren’t going to happen any other way.

How Bodybuilding.com helped me reach my goals

I especially like tuning into BodyBuilding.com on Facebook for daily news feeds from the site. The articles on exercise ideas for specific lifts are some of my favorite. New ideas, new workouts, and the “why” behind certain principles all help me better understand this health aspect of my life.

Reading other people’s personal stories has been truly inspirational and worth reading. I loved that I learned so much throughout my journey, and I hope to continue to learn.

Paula’s Top 5 Gym Tracks

  1. “Lola Montez” by Volbeat
  2. “Lift Me Up” by Five Finger Death Punch
  3. “Yeah” by Usher
  4. “Supermassive Black Hole” by Muse
  5. “Sweat” by David Guetta (feat. Snoop Dogg)

 

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Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Posted in Bodybuilding, Exercises, Health Issues, Nutrition, Training Methods, Warm up, Weight loss, Weight TrainingComments Off on Body Transformation: Paula Knaley Is In The Shape Of Her Life!

<div id="DPG" webReader="67.8674884438"><div class="side-bar" webReader="-14.5913978495"><div class="c15"><img src="images/2014/rachel-olsen-transformation-vital.jpg"/></div><p><strong>Name:</strong> Rachel Olsen<br /><strong>Email:</strong> <span class="c16"><a href="mailto:elephantolsen@yahoo.com">elephantolsen@yahoo.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/rachelolsen/">rachelolsen</a><br /><strong>Location:</strong> United States</p></div><h3 class="article-title">Why I decided to transform</h3><p>My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.</p><p>I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn't start lifting weights until January 2013.</p><p>After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 24%</p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 13%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Frachel-olsen-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.</p><p>I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c20" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="images/2011/now-omega-3_50.jpg" alt="NOW Omega-3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/o3.html">NOW Omega-3</a></strong></span>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2013/pro-supps-mr-hyde_50.jpg" alt="Pro-Supps MR. HYDE" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/pro-supps/mr-hyde.html">Pro-Supps MR. HYDE</a></strong></span>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/amino-energy_50.jpg" alt="Optimum AmiN.O. Energy" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/essential-amino-energy.html">Optimum AmiN.O. Energy</a></strong></span>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>
</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">5</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong></span>
<p><span class="mpt-content content">1/4 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/greenbeans_50.jpg" alt="green beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">Green Beans</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong></span>
<p><span class="mpt-content content">1 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/cauliflower_50.jpg" alt="Cauliflower" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11135')">Cauliflower</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>To build muscles, you have to lift heavy. Girls shouldn't be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it's never a struggle to get to the gym.</p><p>I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_1.jpg" alt="Lying Triceps Press" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_2.jpg" alt="Lying Triceps Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Lying Triceps Press</a></strong><br />5 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Lunges</a></strong><br />2 sets of 25 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_1.jpg" alt="Sumo Deadlift" width="53" height="53"/></a> <a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_2.jpg" alt="Sumo Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sumo-deadlift')">Sumo Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_1.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_2.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-leg-barbell-squat')">One Leg Barbell Squat</a></strong><br />3 sets of 10 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong> (Assisted)<br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_1.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_2.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-pulldown')">Straight-Arm Pulldown</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a> <a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-legged-cable-kickback')">One-Legged Cable Kickback</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong> (Single-leg)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><h3 class="article-title">What aspect challenged you the most</h3><img src="images/2014/rachel-olsen-transformation-graphic-1.jpg" width="275" height="437" border="0" class="right-image"/><p>"Believe in yourself and what your body is capable of."</p><p>I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.</p><h3 class="article-title">My future fitness plans</h3><p>My next show is May 3, 2014 at the Ronnie Coleman Classic. I'll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn't with bikini because I genetically build muscle fast.</p><p>Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I'm currently looking for sponsorships and modeling opportunities.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><p>Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.</p><p>Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn't your passion.</p><h3 class="article-title">How Bodybuiding.com helped me reach my goals</h3><p>Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.</p><h3 class="article-title">Rachel's Top 5 Gym Tracks</h3><p><img src="images/2014/rachel-olsen-transformation-music.jpg" width="560" height="132"/></p><div class="titled-list"><ol><li>"Bust Your Windows" by Jazmine Sullivan</li>
<li>"Work B**ch" by Britney Spears</li>
<li>"Headband" by B.o.B.</li>
<li>"Syrup & Honey" by Duffy</li>
<li>"Work" by Iggy Azalea</li>
</ol></div><br class="c25"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.9609375"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.teenbodybuilding.com/trans_t.htm"><img src="http://www.bodybuilding.com/fun/images/2013/teen-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-14.08"><div class="ata-author-name"><a href="http://www.teenbodybuilding.com/trans_t.htm">Teen Transformation Of The Week</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.teenbodybuilding.com/trans_t.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Why I decided to transform

My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.

I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn’t start lifting weights until January 2013.

After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.

Before

After

AGE 18 / HEIGHT 5’5″ / BODY FAT 24%

AGE 18 / HEIGHT 5’5″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.

I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.

Training regimen that kept me on track

To build muscles, you have to lift heavy. Girls shouldn’t be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it’s never a struggle to get to the gym.

I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.

What aspect challenged you the most

“Believe in yourself and what your body is capable of.”

I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.

My future fitness plans

My next show is May 3, 2014 at the Ronnie Coleman Classic. I’ll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn’t with bikini because I genetically build muscle fast.

Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I’m currently looking for sponsorships and modeling opportunities.

Suggestions for aspiring transformers

Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.

Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn’t your passion.

How Bodybuiding.com helped me reach my goals

Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.

Rachel’s Top 5 Gym Tracks

  1. “Bust Your Windows” by Jazmine Sullivan
  2. “Work B**ch” by Britney Spears
  3. “Headband” by B.o.B.
  4. “Syrup & Honey” by Duffy
  5. “Work” by Iggy Azalea


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

Read more:  

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

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Bodybuilding.com Fit Team Member Spotlight: Joshua Dakin Pushes Human Limits

Look at him now and it’s a hard sell to believe that Joshua Dakin was bullied as a kid. Just imagine the pills of those bullies if they tried that trash today! Now that he’s a strapping hulk, crushing massive weight in powerlifting’s core lifts, no one gives him anything but compliments.

But back in middle school Josh was overweight, and bullied for it. He avoided sports and didn’t start a regular exercise routine until he was in high school. The gym gave him an escape from the trash talk, but he also found that in the weight room, he could achieve impressive feats and take control of his body for the first time.

“I had to find out how to train properly through trial and error,” Dakin says. “As high school progressed, it became clear I was abnormally strong—especially with deadlift and squat—compared to the other athletes and football players. I leaned down as time went by and became more interested in fitness because I liked that I wasn’t looking chubby anymore. I looked better, and as a result, I felt better.”

With his new physique and strength, Josh enlisted in the Marine Corps. Everything was progressing well until boot camp, when he fell ill with a severe case of pneumonia. That’s not the sort of environment where quitting is acceptable, so he refused to stop training. “I completed a 3-mile run with a 109-degree temperature, before finally collapsing, not responding to anyone,” Josh says. “That’s the last I remember before waking up in a hospital.”

The heatstroke caused by the fever damaged his internal organs. “They pretty much all were literally boiled internally,” He says. The incident and the damage to his vital organs led to a month in the hospital, another two months in rehab, and, unfortunately a medical discharge from the corps.

“When I came home after being discharged I was incredibly weak,” Josh says. “I dropped more than 30 pounds in the month after the heatstroke occurred and could barely stand for more than 30 minutes at a time before feeling like my legs were going to give out. This was the most depressing time in my life. I had to rebuild my body from scratch.”

He did just that, and three years later, Josh tested his hard work when he competed in his first powerlifting competition in Idaho. He didn’t know what to expect, but he ended up taking first place overall. That victory, and his new passion for powerlifting, set him on a course to join Bodybuilding.com and further advance his career in and out of the weight room.

QWhat is your position at Bodybuilding.com? How long have you worked here?

I am currently a customer service representative in the call center. I have been here just over a year, and honestly I love every minute of it. We take care of our customers.

What was your fitness level before working at Bodybuilding.com? What is your competition history like?

I was pretty active. I was lifting daily and sticking to my training routines. I will admit that my nutrition wasn’t that great though. I will say that I’ve significantly improved since I’ve been working here.

“To date, I have competed in four different powerlifting events. I also utilize some strongman exercises for conditioning, and I have my eyes on doing a bodybuilding show within the next year.”

To date, I have competed in four different powerlifting events. I also utilize some strongman exercises for conditioning, and I have my eyes on doing a bodybuilding show within the next year. I don’t really like to flaunt my strength. I try to not look like I’m searching for attention when I train.

What is it like working at Bodybuilding.com? How does it create a helpful fitness environment?

Honestly, it’s awesome! I love coming to work—even on my days off, just to train. The environment here is unlike any job I’ve had. Everyone is extremely supportive of their peers—especially the people competing or who have physical goals. We keep each other motivated and offer a hand to help one another out when possible.

What do you think of the new gym in the corporate office? Is it missing anything you need?

The gym is pretty sweet. I think we need more cowbell, j/k. But we could maybe use a prowler sled that we could push in the parking lot and a tire to flip when the weather warms up. Those are great conditioning tools; I found that they actually make conditioning fun, opposed to being on a stair-stepper for 30 minutes.

How does the Bodybuilding.com environment influence your health, fitness and appearance goals?

Our environment provides the support we need when we begin to feel overwhelmed. It’s honestly very cool that we have a job that supports its employees in this field.

Do you get asked for advice in the gym often?

I get asked about how to squat or deadlift properly almost daily actually! I don’t mind coaching anyone seeking help on their form. I actually take it as a compliment that they trust my opinion.

You’re still pretty young Josh, and are years from your prime. Do you think you’re on pace to maybe go pro some day?

In powerlifting, I honestly think I may have what it takes. I have some goals I’ve set this year and they appear to be on the horizon of being met very soon. If I meet them I may be able to compete on the pro level. If this happened, it would only be more motivation to train harder and continue to improve.

“I have some goals I’ve set this year and they appear to be on the horizon of being met very soon.”

Can you point out a moment in the gym when a co-worker asked you for advice?

What is your strategy when you are contacted by a customer? Honestly, paying full attention to the customer, just showing them we are here to help them to the best of our ability. Not a lot of companies allow their employees to do this and tend to be completely policy-driven. We legitimately care about our customers and will take care of them.

What is more important to you: looking good or being strong?

I like to try to balance it out. I’m not as ripped as some of the guys here, but I’m working on it. Being strong is a priority to me because it’s what I do, but I won’t use strength training as a reason to diet poorly and neglect basic conditioning. I want to try bodybuilding out because I believe these two goals can be balanced and will benefit each other if you know what you’re doing.

“Being strong is a priority to me because it’s what I do, but I won’t use strength training as a reason to diet poorly and neglect basic conditioning.”

Have you participated in the employee transformation challenge? How did that experience affect your life?

I am actually currently participating in it at the moment. I get compliments daily that I am looking way more lean and defined than prior. It honestly keeps me going, knowing I’m making progress. I’ve never made so much progress before, and it’s because of this support. It’s awesome.

Gym Rat Josh’s Lifting Regimen

I warm up on chest day with pull-ups to activate my lats for the bench press.

Warm up:

Nutrition: Sample daily meal-by-meal breakdown

Josh’s Supplement Stack


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Bodybuilding.com Fit Team Member Spotlight: Joshua Dakin Pushes Human Limits

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Bodybuilding.com Fit Team Member Spotlight: Joshua Dakin Pushes Human Limits

<div id="DPG" webReader="219.526801913"><div class="side-bar" webReader="-14.5273972603"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>If you're into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it's unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.</p><p>In 2013, he solidified his place as arguably the planet's most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.</p><p>But what makes Cook tick? What are the training philosophies of the professional fitness model and men's physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.</p><h3 class="article-title">THE BASICS</h3><p>Born in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he'd finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).</p><p>Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren't as frequent as you may wish.</p><p>"As long as you stick to the basics then you won't go far wrong," Steve says. "Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can't get to the gym as much as they'd like, then at least make sure you do the compound exercises.</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-2.jpg" width="560" height="416" border="0" class="c14"/><h6 class="altH6 c15">Pull-Up</h6><p>"The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you'll see the biggest results."</p><p>Focus on your own goals and achievements matters most, states the IFBB pro men's physique competitor. Allowing someone else's achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.</p><p>"Don't compare yourself to other people," Steve says. "Whether it's in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you're not going to be happy with your training.</p><p>"If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else's best features to your worst features you're in trouble. I've been there myself in the competition world when I've felt like crap because I may not have felt like I was lean enough or big enough.</p><p>"The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don't allow anybody else's progress and scupper your fitness plans."</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-1.jpg" width="206" height="443" border="0" class="float-right c16"/><h3 class="article-title">BODYBUILDING VS CROSSFIT</h3><p>Cook doesn't see his own fitness potential as a job, however, but more of a lifestyle. He doesn't stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.</p><p>Sure, it's through conventional bodybuilding that he has found himself in the public eye. But Cook's training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.</p><p>The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there's plenty of space on the planet for both to not only coexist but even embrace one another's core values.</p><p>"There is a big issue between bodybuilders and CrossFitters, and I think there's negativity on both sides," Cook says. "CrossFit people say that bodybuilders don't have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don't see why there has to be such disconnect.</p><p>"Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don't really do anything in regard to functionality. At the same time, there are also CrossFitters who really don't know the technique of the lifts they are doing. But stereotyping is dangerous.</p><p>"For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.</p><img class="float-left c17" src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-3.jpg" width="248" height="299" border="0"/><p>"Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life."</p><p>"I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I'm a happy guy."</p><p>So, does this mean we may even see him compete in CrossFit arena one day in the future? "I wouldn't mind giving it a go," Cook says. "I'm the type of guy who likes a new challenge. I've got my pro card and I've competed on the Olympia stage and while I'm not saying I am done doing that, I am also starting to look for something else to push my body.</p><p>"When you are a bodybuilder, and you've competed on the stage, it's easy to become depressed after a competition because you look back and you know that you're not going to look as good as you did on the stage. So now you're back in the gym and what are you striving for, to get bigger and leaner for next time?</p><p>"What I want to do is concentrate on other goals, so I'm not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.</p><p>"And by having more performance driven goals it keeps me from getting bored with my training, and that's really something everyone can take from my own experiences. Nothing beats training with a smile on your face."</p><h3 class="article-title">SWOLDIER OF FORTUNE</h3><p>Training happy is the key to keeping Cook interested. While he'll happily play around with different exercises and programs in the gym, outside of it he's even more adventurous.</p><p>"I like trying new things for sure, and there's no better opportunity to try new ways to work out than when you're on the road," Steve says. "Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you're not too good at and making it your strength.</p><p>"I'll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It's actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-4.jpg" width="560" height="373" border="0" class="c19"/><p>"Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it's all because I wanted to experience things I could only experience in Hawaii.</p><p>"There's no better way to start your day than doing something active. And then you don't have to worry about all the little details of what you are eating, because you're being so active and burning off everything anyway. There's no such thing as the wrong cardio, in my opinion. As long as you're enjoying it, then that's it."</p><p>And right now Steve is training with a smile on his face. He's living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn't have it any other way.</p><p>"I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much," Steve says. " But she's a nurse back in Idaho where its five degrees and here's me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that's for sure. Hotel rooms and airports are a drag, but I wouldn't have it any other way."</p><img src="http://www.bodybuilding.com/fun/images/2014/bigger-faster-stronger-happier-learn-more-from-steve-cook-5.jpg" width="560" height="398" border="0" class="c14"/><h6 class="altH6 c15">Front Squat</h6><p>As for his conditioning? "Right now I'd like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too," Steve says. "Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.</p><p>"But I've been doing so many photo shoots that I've actually had to stay pretty lean this winter so my training has been a much quicker pace. I've been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between."</p><iframe src="//instagram.com/p/lGaC1YPcG2/embed/" width="560" height="650" frameborder="0" scrolling="no" allowtransparency="true"></iframe><h3 class="article-title">STEVE COOK WEEKLY WORKOUT</h3><div id="meal-plan-table" webReader="-7.05319148936"><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-guillotine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/305/Male/t/305_1.jpg" alt="Bench Press To Neck" width="53" height="53"/></a> <a href="javascript:pop('barbell-guillotine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/305/Male/t/305_2.jpg" alt="Bench Press To Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-guillotine-bench-press')">Bench Press To Neck</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_1.jpg" alt="Decline Bench Flyes" width="53" height="53"/></a> <a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_2.jpg" alt="Decline Bench Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-dumbbell-flyes')">Decline Bench Flyes</a></strong><br />3 sets of 10-14 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/126/Male/t/126_1.jpg" alt="Ball Push-Up" width="53" height="53"/></a> <a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/126/Male/t/126_2.jpg" alt="Ball Push-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-with-feet-on-an-exercise-ball')">Ball Push-Up</a></strong><br />3 sets to failure</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('alternating-renegade-row')">Renegade Row</a></span></li>
<li class="c11">
<h6>Abs: 4 rounds to failure</h6>
</li>
</ul><p>Select 3 of the following exercises and do them in a circuit</p><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Hanging Knee-Up</a></strong></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Chair Hold" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Chair Hold" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Chair Hold</a><br />(isometric hold)</strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_1.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_2.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-reverse-crunch')">Reverse Decline Bench Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_1.jpg" alt="Bicycle Crunch" width="53" height="53"/></a> <a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_2.jpg" alt="Bicycle Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('air-bike')">Bicycle Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Rope Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Rope Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Rope Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_1.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a> <a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_2.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('exercise-ball-crunch')">Swiss Ball Crunch</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Up" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Up</a></strong><br />5 sets to failure</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('rope-climb')">Rope Climb</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_1.jpg" alt="Dumbbell Single-Arm Row" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_2.jpg" alt="Dumbbell Single-Arm Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-row')">Dumbbell Single-Arm Row</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_1.jpg" alt="Close-Grip Pull-Down" width="53" height="53"/></a> <a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_2.jpg" alt="Close-Grip Pull-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-front-lat-pulldown')">Close-Grip Pull-Down</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Male/t/879_1.jpg" alt="Reverse Fixed Bar Row" width="53" height="53"/></a> <a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Male/t/879_2.jpg" alt="Reverse Fixed Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('inverted-row')">Reverse Fixed Bar Row</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Dumbbell Pull-Overs</a></strong><br />3 sets to failure</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br />Yoga, or <a href="javascript:pop('trail-runningwalking')">Trail Running</a></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('power-clean')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/185/Male/t/185_1.jpg" alt="Power Clean" width="53" height="53"/></a> <a href="javascript:pop('power-clean')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/185/Male/t/185_2.jpg" alt="Power Clean" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('power-clean')">Power Clean</a></strong><br />3 sets of 5 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Seated Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Seated Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Seated Dumbbell Press</a></strong><br />3 sets of 8-10 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('handstand-push-ups')">Handstand Wall Push-Up</a></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('standing-low-pulley-deltoid-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_1.jpg" alt="Cable Single Side Laterals" width="53" height="53"/></a> <a href="javascript:pop('standing-low-pulley-deltoid-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_2.jpg" alt="Cable Single Side Laterals" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-low-pulley-deltoid-raise')">Cable Single Side Laterals</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Deck" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Deck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Deck</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Row</a></strong><br />3 sets of 10-12 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('one-arm-kettlebell-swings')">Kettlebell Swing</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg" alt="Shrug" width="53" height="53"/></a> <a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg" alt="Shrug" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-shrug')">Shrug</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_1.jpg" alt="Jump Rope" width="53" height="53"/></a> <a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_2.jpg" alt="Jump Rope" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('rope-jumping')">Jump Rope</a></strong><br />15 minutes</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Cable Curl" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Cable Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curl</a></strong><br />3 sets of 10, 8, 6 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('barbell-curl')">Barbell Curl</a></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skullcrusher" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skullcrusher" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skullcrusher</a></strong><br />3 sets of 10, 8, 6 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Dumbbell Concentrated Curl" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Dumbbell Concentrated Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Dumbbell Concentrated Curl</a></strong><br />3 sets of 12 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br />Cable Concentrated Curl</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('ring-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1431/Male/t/1431_1.jpg" alt="Ring Dips" width="53" height="53"/></a> <a href="javascript:pop('ring-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1431/Male/t/1431_2.jpg" alt="Ring Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ring-dips')">Ring Dips</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('reverse-barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Male/t/9_1.jpg" alt="Reverse Curl" width="53" height="53"/></a> <a href="javascript:pop('reverse-barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/9/Male/t/9_2.jpg" alt="Reverse Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-barbell-curl')">Reverse Curl</a></strong><br />3 sets of 21s</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/149/Male/t/149_1.jpg" alt="Overhead Triceps Cable Straight Bar Extension" width="53" height="53"/></a> <a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/149/Male/t/149_2.jpg" alt="Overhead Triceps Cable Straight Bar Extension" width="53" height="53"/></a></span> <span class="mpt-content content c21"><strong><a href="javascript:pop('standing-low-pulley-one-arm-triceps-extension')">Overhead Triceps Cable Straight Bar Extension</a><br />(shown one-handed)</strong><br />3 sets of 21s</span></li>
</ul><p><strong>21s Technique:</strong> 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM</p><p>
<h6>Abs: 4 rounds to failure</h6>
</p><p>Select 3 of the following exercises and do them in a circuit</p><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Hanging Knee-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Hanging Knee-Up</a></strong></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_1.jpg" alt="Chair Hold" width="53" height="53"/></a> <a href="javascript:pop('kneehip-raise-on-parallel-bars')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/t/340_2.jpg" alt="Chair Hold" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kneehip-raise-on-parallel-bars')">Chair Hold</a><br />(isometric hold)</strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_1.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-reverse-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/194/Male/t/194_2.jpg" alt="Reverse Decline Bench Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-reverse-crunch')">Reverse Decline Bench Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_1.jpg" alt="Bicycle Crunch" width="53" height="53"/></a> <a href="javascript:pop('air-bike')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_2.jpg" alt="Bicycle Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('air-bike')">Bicycle Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Rope Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Rope Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Rope Crunch</a></strong><br /></span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_1.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a> <a href="javascript:pop('exercise-ball-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/117/Male/t/117_2.jpg" alt="Swiss Ball Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('exercise-ball-crunch')">Swiss Ball Crunch</a></strong><br /></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br /><a href="javascript:pop('rope-jumping')">Jump Rope</a>, Yoga, Swimming, or <a href="javascript:pop('running-treadmill')">Running</a></span></li>
</ul><ul><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Back Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Back Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Back Squat</a></strong><br />3 sets of 10, 8, 6 reps</span> <span class="mpt-other-options" valign="top"><strong>Alternate Option:</strong><br /><a href="javascript:pop('front-barbell-squat')">Front Squat</a></span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('kettlebell-one-legged-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/546/Male/t/546_1.jpg" alt="Single-Leg Deadlift" width="53" height="53"/></a> <a href="javascript:pop('kettlebell-one-legged-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/546/Male/t/546_2.jpg" alt="Single-Leg Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('kettlebell-one-legged-deadlift')">Single-Leg Deadlift</a></strong><br />3 sets of 10, 8, 6 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 10-12 reps</span></li>
</ul><ul><li class="rowBorderColor c20"><span class="mpt-images"><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Cardio" width="53" height="53"/></a> <a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Cardio" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/exercises/finder/saved/id/11367/main-muscle/abdominals-abductors">Cardio</a></strong><br />Yoga, or <a href="javascript:pop('trail-runningwalking')">Trail Running</a></span></li>
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Bigger, Faster, Stronger, Happier: Learn More From Steve Cook

If you’re into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it’s unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.

In 2013, he solidified his place as arguably the planet’s most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.

But what makes Cook tick? What are the training philosophies of the professional fitness model and men’s physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.

THE BASICS

Born in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he’d finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).

Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren’t as frequent as you may wish.

“As long as you stick to the basics then you won’t go far wrong,” Steve says. “Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can’t get to the gym as much as they’d like, then at least make sure you do the compound exercises.

Pull-Up

“The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you’ll see the biggest results.”

Focus on your own goals and achievements matters most, states the IFBB pro men’s physique competitor. Allowing someone else’s achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.

“Don’t compare yourself to other people,” Steve says. “Whether it’s in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you’re not going to be happy with your training.

“If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else’s best features to your worst features you’re in trouble. I’ve been there myself in the competition world when I’ve felt like crap because I may not have felt like I was lean enough or big enough.

“The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don’t allow anybody else’s progress and scupper your fitness plans.”

BODYBUILDING VS CROSSFIT

Cook doesn’t see his own fitness potential as a job, however, but more of a lifestyle. He doesn’t stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.

Sure, it’s through conventional bodybuilding that he has found himself in the public eye. But Cook’s training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.

The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there’s plenty of space on the planet for both to not only coexist but even embrace one another’s core values.

“There is a big issue between bodybuilders and CrossFitters, and I think there’s negativity on both sides,” Cook says. “CrossFit people say that bodybuilders don’t have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don’t see why there has to be such disconnect.

“Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don’t really do anything in regard to functionality. At the same time, there are also CrossFitters who really don’t know the technique of the lifts they are doing. But stereotyping is dangerous.

“For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.

“Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life.”

“I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I’m a happy guy.”

So, does this mean we may even see him compete in CrossFit arena one day in the future? “I wouldn’t mind giving it a go,” Cook says. “I’m the type of guy who likes a new challenge. I’ve got my pro card and I’ve competed on the Olympia stage and while I’m not saying I am done doing that, I am also starting to look for something else to push my body.

“When you are a bodybuilder, and you’ve competed on the stage, it’s easy to become depressed after a competition because you look back and you know that you’re not going to look as good as you did on the stage. So now you’re back in the gym and what are you striving for, to get bigger and leaner for next time?

“What I want to do is concentrate on other goals, so I’m not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.

“And by having more performance driven goals it keeps me from getting bored with my training, and that’s really something everyone can take from my own experiences. Nothing beats training with a smile on your face.”

SWOLDIER OF FORTUNE

Training happy is the key to keeping Cook interested. While he’ll happily play around with different exercises and programs in the gym, outside of it he’s even more adventurous.

“I like trying new things for sure, and there’s no better opportunity to try new ways to work out than when you’re on the road,” Steve says. “Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you’re not too good at and making it your strength.

“I’ll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It’s actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.

“Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it’s all because I wanted to experience things I could only experience in Hawaii.

“There’s no better way to start your day than doing something active. And then you don’t have to worry about all the little details of what you are eating, because you’re being so active and burning off everything anyway. There’s no such thing as the wrong cardio, in my opinion. As long as you’re enjoying it, then that’s it.”

And right now Steve is training with a smile on his face. He’s living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn’t have it any other way.

“I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much,” Steve says. ” But she’s a nurse back in Idaho where its five degrees and here’s me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that’s for sure. Hotel rooms and airports are a drag, but I wouldn’t have it any other way.”

Front Squat

As for his conditioning? “Right now I’d like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too,” Steve says. “Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.

“But I’ve been doing so many photo shoots that I’ve actually had to stay pretty lean this winter so my training has been a much quicker pace. I’ve been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between.”

STEVE COOK WEEKLY WORKOUT

Select 3 of the following exercises and do them in a circuit

Superset

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

Abs: 4 rounds to failure

Select 3 of the following exercises and do them in a circuit


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Read this article: 

Bigger, Faster, Stronger, Happier: Learn More From Steve Cook

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Bigger, Faster, Stronger, Happier: Learn More From Steve Cook

<div id="DPG" webReader="92.9965704341"><div class="side-bar" webReader="-14.4301075269"><div class="c15"><img src="images/2014/catherine-biery-transformation-vitalstats.jpg"/></div><p><strong>Name:</strong> Catherine Biery<br /><strong>Email:</strong> <span class="c16"><a href="mailto:catherinebiery@ymail.com">catherinebiery@ymail.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/catbiery/">catbiery</a><br /><strong>Location:</strong> Wheeling, WV</p></div><h3 class="article-title">Why I decided to transform</h3><p>My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor's degree in exercise science, I couldn't get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.</p><p>I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn't lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.</p><p>I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 37 / <strong>HEIGHT</strong> 5'3" / <strong>BODY FAT</strong> 25%</p><p><strong>AGE</strong> 37 / <strong>HEIGHT</strong> 5'3" / <strong>BODY FAT</strong> 10%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Fcatherine-biery-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><p>My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn't make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.</p><p>Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.</p><p>On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I'm excited to see what the future has in store for me and am excited to compete again.</p><h3 class="article-title">How I accomplished my goals</h3><p>Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn't going to let myself down.</p><img src="images/2014/catherine-biery-transformation-graphic-3.jpg" width="560" height="419"/><p>"Rather than focusing on being skinny, I wanted to be strong."</p><p>I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would've been easy to quit if I hadn't let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.</p><p>On tough days, I'd look to individuals I admire. I visited <a href="https://www.facebook.com/FitErin" rel="nofollow" target="_blank">Erin Stern's Facebook</a> page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it's important to chase and complete your goals, even when it's hard and you're afraid.</p><p>I've been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would've never believed it. It's those moments that keep me motivated to push toward my future goals.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c21" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/musclepharm-amino1_50.jpg" alt="MusclePharm AMINO1" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/amino1.html">MusclePharm AMINO1</a></strong></span>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2013/bbcom-creatine_50.jpg" alt="Bodybuilding.com Foundation Series Micronized Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/micronized-creatine.html">Bodybuilding.com Foundation Series Micronized Creatine</a></strong></span></li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2011/optimum-casein_50.jpg" alt="Optimum Gold Standard 100% Casein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/cas.html">Optimum Gold Standard 100% Casein</a></strong></span></li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2012/multivitamin_50.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong></span></li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="Egg Whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/pb2_50.jpg" alt="PB2" width="50" height="50"/></span> <span class="mpt-content content"><strong>PB2</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/coffee_50.jpg" alt="Coffee" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('14209')">Coffee</a></strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Apple</a></strong></span>
<p><span class="mpt-content content">1</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="c14">
<h6>Salad</h6>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-spinach.jpg" alt="Spring Greens" width="50" height="50"/></span> <span class="mpt-content content"><strong>Spring Greens</strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/veggies_50.jpg" alt="Mixed Veggies" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Veggies</strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/oliveoil_50.jpg" alt="Light Asian Sesame Dressing" width="50" height="50"/></span> <span class="mpt-content content"><strong>Light Asian Sesame Dressing</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong></span>
<p><span class="mpt-content content">5 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/cottagecheese_50.jpg" alt="cottage cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/milk_50.jpg" alt="Unsweetened Almond Milk" width="50" height="50"/></span> <span class="mpt-content content"><strong>Unsweetened Almond Milk</strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/pb2_50.jpg" alt="PB2" width="50" height="50"/></span> <span class="mpt-content content"><strong>PB2</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-fish.jpg" alt="Tilapia" width="50" height="50"/></span> <span class="mpt-content content"><strong>Tilapia</strong></span>
<p><span class="mpt-content content">6 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2011/quinoa_50.jpg" alt="Quinoa" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20035')">Quinoa</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2011/optimum-casein_50.jpg" alt="Optimum Gold Standard 100% Casein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/cas.html">Optimum Gold Standard 100% Casein</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 8-10 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Barbell Incline Bench Press - Medium Grip</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('machine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/224/Female/t/224_1.jpg" alt="Machine Bench Press" width="53" height="53"/></a> <a href="javascript:pop('machine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/224/Female/t/224_2.jpg" alt="Machine Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('machine-bench-press')">Machine Bench Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Female/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Female/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />7 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Crunch</a></strong> (Weighted)<br />4 sets of 25 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_1.jpg" alt="Standing Military Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_2.jpg" alt="Standing Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Standing Military Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg" alt="Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/t/375_1.jpg" alt="Reverse Flyes" width="53" height="53"/></a> <a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/t/375_2.jpg" alt="Reverse Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-flyes')">Reverse Flyes</a></strong><br />3 sets of 8-10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />4 sets of 8-10 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('plie-dumbbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/43/Female/t/43_1.jpg" alt="Plie Dumbbell Squat" width="53" height="53"/></a> <a href="javascript:pop('plie-dumbbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/43/Female/t/43_2.jpg" alt="Plie Dumbbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plie-dumbbell-squat')">Plie Dumbbell Squat</a></strong><br />3 sets of 30 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Walking Lunges</a></strong><br />4 sets of 40 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a> <a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-legged-cable-kickback')">One-Legged Cable Kickback</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_1.jpg" alt="Calf Press On The Leg Press Machine" width="53" height="53"/></a> <a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_2.jpg" alt="Calf Press On The Leg Press Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('calf-press-on-the-leg-press-machine')">Calf Press On The Leg Press Machine</a></strong><br />7 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />5 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Female/t/55_1.jpg" alt="Dips - Triceps Version" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Female/t/55_2.jpg" alt="Dips - Triceps Version" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips - Triceps Version</a></strong> (Assisted)<br />5 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Barbell Incline Bench Press - Medium Grip</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Female/t/162_1.jpg" alt="Flat Bench Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Female/t/162_2.jpg" alt="Flat Bench Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Flat Bench Cable Flyes</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Crunch</a></strong> (Weighted)<br />4 sets of 25 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plank')">Plank</a></strong><br />2 sets to failure</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_1.jpg" alt="Standing Military Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/t/370_2.jpg" alt="Standing Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Standing Military Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg" alt="Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Female/t/681_1.jpg" alt="Face Pull" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Female/t/681_2.jpg" alt="Face Pull" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Face Pull</a></strong><br />5 sets of 12-15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />7 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Female/t/42_1.jpg" alt="Front Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Female/t/42_2.jpg" alt="Front Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Barbell Squat</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('bodyweight-walking-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2161/Female/t/2161_1.jpg" alt="Bodyweight Walking Lunge" width="53" height="53"/></a> <a href="javascript:pop('bodyweight-walking-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2161/Female/t/2161_2.jpg" alt="Bodyweight Walking Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bodyweight-walking-lunge')">Bodyweight Walking Lunge</a></strong><br />4 laps around track (no weight)</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/219/Female/t/219_1.jpg" alt="Standing Dumbbell Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/219/Female/t/219_2.jpg" alt="Standing Dumbbell Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-calf-raise')">Standing Dumbbell Calf Raise</a></strong><br />4 sets of 25 reps</span></li>
</ul></div><h3 class="article-title">What aspect challenged me the most</h3><p>The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.</p><p>The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.</p><img src="images/2014/catherine-biery-transformation-graphic-1.jpg" width="560" height="446"/><p>"Don't obsess about the number on the scale!"</p><h3 class="article-title">My future fitness plans</h3><p>I learned a lot from my first figure competition. I met many wonderful people and had fun. I'm excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.</p><p>Even though I have a bachelor's degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn't completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><ul class="dpg-list"><li>Believe in yourself and make long-term changes.</li>
<li>Surround yourself with positive people to lean on when you need help.</li>
<li>Seek inspiration from others who have been there to ignite your inner fire.</li>
<li>Take progress photos.</li>
<li>Keep a food log and measure your food.</li>
<li>Don't obsess about the number on the scale!</li>
<li>Reach for the stars!</li>
</ul><h3 class="article-title">How Bodybuilding.com helped me reach my goals</h3><p>My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.</p><h3 class="article-title">Catherine's Top 5 Gym Tracks</h3><p><img src="images/2014/catherine-biery-transformation-music.jpg" width="560" height="133"/></p><ol class="dpg-list"><li>"Shut It Down" by Pitbull (Feat. Akon)</li>
<li>"Shake It" by Metro Station</li>
<li>"Remember The Name" by Fort Minor (Feat. Styles Of Beyond)</li>
<li>"Berzerk" by Eminem</li>
<li>"Hella Good" by No Doubt</li>
</ol><br /><h4>Recommended For You</h4><div class="c27" webReader="5.0987654321"><a href="http://www.bodybuilding.com/fun/body-transformation-kylie-burnside-took-blow-torch-to-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/kylie-burnside-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.55555555556"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-kylie-burnside-took-blow-torch-to-body-fat.html">Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!</p></div></div><div class="c27" webReader="5.84615384615"><a href="http://www.bodybuilding.com/fun/body-transformation-jen-wade-turned-body-fat-into-muscle.html"><img src="http://www.bodybuilding.com/fun/images/2014/jen-wade-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="8.03846153846"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-jen-wade-turned-body-fat-into-muscle.html">Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!</a></h4><p style="display: inline;" class="webReader-styled">
Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!</p></div></div><div class="c27" webReader="4.576"><a href="http://www.bodybuilding.com/fun/body-transformation-melody-wyatt-went-from-baby-to-hard-body.html"><img src="http://www.bodybuilding.com/fun/images/2014/mel-wyatt-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.632"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-melody-wyatt-went-from-baby-to-hard-body.html">Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!</a></h4><p style="display: inline;" class="webReader-styled">
Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!</p></div></div><br class="c28"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="34.8104265403"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.5652173913"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/trans_f.htm">Female Transformation Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/trans_f.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/trans_f.htm"><img src="images/2013/female-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/trans_f.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Catherine Biery Busted Into A Figure Physique!

Why I decided to transform

My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.

I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.

I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.

Before

After

AGE 37 / HEIGHT 5’3″ / BODY FAT 25%

AGE 37 / HEIGHT 5’3″ / BODY FAT 10%

Post To Fitboard

My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.

Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.

On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.

How I accomplished my goals

Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.

“Rather than focusing on being skinny, I wanted to be strong.”

I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.

On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.

I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.

  • Salad
  • Spring Greens Spring Greens

    2 cups

  • Mixed Veggies Mixed Veggies

    1 serving

  • Light Asian Sesame Dressing Light Asian Sesame Dressing

    2 tbsp

  • chicken Chicken

    5 oz

  • cottage cheese Cottage Cheese

    1/2 cup

  • Unsweetened Almond Milk Unsweetened Almond Milk

    1 cup

Training regimen that kept me on track

I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.

What aspect challenged me the most

The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.

The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.

“Don’t obsess about the number on the scale!”

My future fitness plans

I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.

Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.

Suggestions for aspiring transformers

  • Believe in yourself and make long-term changes.
  • Surround yourself with positive people to lean on when you need help.
  • Seek inspiration from others who have been there to ignite your inner fire.
  • Take progress photos.
  • Keep a food log and measure your food.
  • Don’t obsess about the number on the scale!
  • Reach for the stars!

How Bodybuilding.com helped me reach my goals

My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.

Catherine’s Top 5 Gym Tracks

  1. “Shut It Down” by Pitbull (Feat. Akon)
  2. “Shake It” by Metro Station
  3. “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
  4. “Berzerk” by Eminem
  5. “Hella Good” by No Doubt

Recommended For You

Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!

When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!

Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!


About The Author

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

See original article here:

Body Transformation: Catherine Biery Busted Into A Figure Physique!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Catherine Biery Busted Into A Figure Physique!

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Bodybuilding.com Fit Team Member Spotlight: Rep It Rich!

Some of the employees at Bodybuilding.com get into fitness because of their integration into the company. They have the types of skills that make the Internet the greatest invention in the history of technology, and then they get fit because the culture here is so infectious.

But others, like Rich Wilkins, were born to lift. They played sports, lived in weight rooms, and fought tooth and nail to get hired on within the world’s largest online health and fitness website. Rich found comfort, assistance, and even love within the framework of Bodybuilding.com. Check out his story—and, if you have the guts, try his workout!

How did you start your fitness journey?

My fascination with bodybuilding started when I was 5 years old. I used to steal my father’s copy of “The Education of a Bodybuilder” by Arnold Schwarzenegger, and draw pictures of the bodybuilders in it. As I got older, I read the book constantly. This helped fuel my passion for the gym and athletics.

I excelled in every sport I played in high school. I was obsessed with the gym. I loved training and researched Arnold’s techniques. By my senior year, I had reached all state in football as a tight end and defensive end, leading the state in sacks. I played on the Northern All-Star team and won the award for MVP of the Northeast Kingdom Football Camp. I made all state in basketball and competed at the highest level in track and field. I placed in the top three in the 110 high hurdles, 300 intermediate hurdles, triple jump, and long jump. This qualified me to compete in the New England Track Championships against all the top athletes in New York, Vermont, Massachusetts, Maine, and New Hampshire.

“By my senior year, I had reached all state in football as a tight end and defensive end, leading the state in sacks.”

I was recruited to play strong safety at Pacific Lutheran University in Tacoma, Wash., after I graduated from St. Johnsbury Academy in Vermont. After my first season, I put on a serious amount of mass and moved to linebacker. Going into my third season, I increased my weight even more, to 280 pounds, through heavy training and eating a ton. I was then moved to play tight end for my last two seasons, but I never sacrificed my weight for speed. At 280 pounds I could still run a 4.7-second 40-yard dash.

After college, my passion for the gym only increased. I understood that the NFL was a lost cause, so I dusted off Arnold’s book again and set my sights on the next arena: under the hot lights, oiled up, and tanned—bodybuilding!

I focused my energy on preparing for my first show in 2011, the Emerald Cup. I placed ninth in Men’s Physique among a tall class of titans. After that, my addiction to bodybuilding was set in stone. I went back to the root of it all. I stepped onstage at a lean 178 pounds and 3 percent body fat. After that show, I looked closely at the judges’ critiques and at my opponents. I realized I had some work to do and some lean muscle to gain. I found a mentor, IFBB Pro Nathan Detracy.

With Nathan’s help and guidance I was able to put on 22 pounds of lean muscle over a year and a half. I then set my sights on the next show, the Washington State Bodybuilding Championships. I came in at 195 pounds and 4 percent body fat. I placed third overall in the tall class and qualified for nationals.

You went to school to study graphic design. How did your studies prepare you for your role at Bodybuilding.com?

I originally studied in a fine arts program because of my passion for painting and art. I didn’t want to narrow my professional career down to an art teacher, so design was my way out. I studied design and marketing and began working for myself as soon as I graduated from Pacific Lutheran. I started my own freelance business, Ventresca Design, and began working on small and large contracts.

My professional career and my passion for bodybuilding merged when I was offered a sponsorship from the supplement company Max Muscle before my first show at the Emerald Cup. Due to the relationships I created with this sponsorship, I started doing design work to help promote Max Muscle. I started networking within the vibrant bodybuilding community and found myself with more clients than I knew what to do with. Somewhere along the line, though, I set Bodybuilding.com at the top of my career wish list. After making a few connections in the industry while working in Seattle and Arizona, I began reaching out for opportunities at the company. It was a random meeting with IFBB pro Nick Scott at the Iron Man Bodybuilding show in Seattle where I finally made my connection. After hearing his story and doing some work for him, he gave me the right contact at Bodybuilding.com’s corporate offices.

I was actually prepping for my last show right before I was hired on here. The amazing thing: Bodybuilding.com gave me a sponsorship to compete.

Have you continued competing?

Last year I competed at the Washington State Bodybuilding Championships, where I placed third. This competition has definitely made me stronger. Having such amazing resources at my disposal by working at Bodybuildng.com has given me the extra edge I need to take my completion to the next level.

How does the Bodybuilding.com environment influence your health, fitness and appearance goals?

Working here is a dream. I am surrounded by professionals trying to not only take their careers to new heights, but who also a common ideal of improving our lifestyles and fitness levels. We accomplish this in many ways, whether it is through competing on stage or taking part in a charity run.

“Working here is a dream. I am surrounded by professionals trying to not only take their careers to new heights, but who also a common ideal of improving our lifestyles and fitness levels.”

I have every tool I need to reach my bodybuilding goals. Just as crucially, my goals are encouraged here, and the company helps me become a better professional. We have a top-of-the-line gym onsite. My goals as a competitor are totally harmonious with my goals as a professional at Bodybuilding.com.

You recently got married—congratulations! How can fitness help young couples?

My wife and I are both competitors. I met her because she has her own nutrition business, No Excuses Nutrition LLC. I was looking for a nutritionist to help me prep for my next show and found the best of both worlds: a wife and a good coach! Working together as a couple with similar goals nutritionally and physically is the key for us.

“Working together as a couple with similar goals nutritionally and physically is the key for us.”

I reach my goals with her encouragement, and we push each other when times get tough. This is healthy for our relationship. Working together as a team to accomplish our goals in the fitness arena can strengthens our relationship in ways we would never accomplish by trying to live separate lifestyles.

What types of activities do you enjoy outside of work and the weight room?

I enjoy the outdoors. My wife and I are really into hiking and camping in places you have to hike for miles to reach, out where there isn’t a soul for miles. I also enjoy painting with acrylics and working with my hands.

What is your favorite feature on the Bodybuilding.com website?

The inspiration tab. It’s great that you can find others who inspire you and post that to your page. I am inspired by so many people, and I love the idea.

I have also been using BodySpace since its release. I love it! It’s essential for keeping yourself accountable among like-minded fitness friends, and it is filled with a million resources to help take your fitness goals to the next level. Tracking is the key to success, and there is no better tool on the market than the BodySpace app.

How does practicing the bodybuilding lifestyle improve the productivity of Bodybuilding.com?

This lifestyle isn’t always easy. It takes a lot of focus and dedication, but it can improve your productivity immensely. My feet don’t drag when I have my gallon of water every day. I feel hydrated and full of energy. Eating six meals per day and increasing my metabolism increases my energy levels and mental focus much more than the average diet of three meals per day and a couple of Rockstar Energy Drinks, or cup after cup of coffee just to make it through the morning.

What is your lifting philosophy?

I begin each week with legs. Leg day is crucial for maximizing muscle gains throughout the body. I work my weaker muscle groups the following day, due to the release of endorphins and testosterone that is caused from training legs. I train back right after my leg day because I feel like it is a muscle group that needs a lot of attention.

“I train back right after my leg day because I feel like it is a muscle group that needs a lot of attention.”

I have a slightly different theory with legs than most bodybuilders. I believe light weight can grow your legs, as long as you lift with perfect form and controlled sets. Focus is the key on all muscle groups, but especially with legs. I used to be a maniac with the heavy weight on leg day until I suffered knee injuries. I’ve found that some of the best legs out there were built not by the amount of weight they lifted, how well they lifted.

Make sure to stretch after each workout, and foam roll tight muscles. Focus on the mind-muscle connection. Perform reps slowly and use the muscle, not momentum.

Rich’s Lifting Regimen

Note: I use a 5050 lifting tempo on all movements and 90 seconds of rest between all sets unless otherwise noted

Rich’s Nutritional Regimen

This is a day of nutrition during my phase one of a cut. After the first meal of the day, all meals are is spaced 2-3 hours apart.

Cutting Phase 1
Total calories per day = 3,120
Protein = 390 grams (1,560 cal)
Carbs = 195 g
Fat = 86.5 g

Rich’s Supplement Stack


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