- Name: Cindy Fehr
- E-mail: firstname.lastname@example.org
- Age: 27
- Where: Parry Sound, Ontario, Canada
- Height: 5' 5"
- Weight: 127 Lbs., Contest: 112 Lbs.
- Years Bodybuilding :8
- Favorite Bodypart: Biceps
- Favorite Exercise: Chin ups
- Favorite Supplements: Glutamine and PVL whey gourmet
How Did You Get Started?
I started working out when I was 19 years old. Within a few months I saw the changes it made in my appearance and I was hooked. I always wanted to compete, but had trouble finding the right trainer to get me to the stage. Then I met my trainer Cindy Watters-Carroll and I competed in my first figure competition.
I did a few figure shows, but it did not really suit my personality so I switched over to bodybuilding and I really enjoyed it. I finished 3rd in Heavyweight women's at the 2005 Stratford show and 2nd in Lightweight women's at the 2005 London Championships. I just recently finished 4th at the 2006 Level 3 Ontario's in London, Ontario. I plan on training even harder and coming back better for the 2007 Ontario's.
What Workout Plan Worked Best For You?
Currently I am trying to put on more size and add fullness to my muscles so I use heavy weights for 6-8 reps. I use a weight that is heavy enough so that the last rep is a real struggle to complete. My current routine is as follows:
Sample Week Training:
Monday - Legs/Abs (10 mins treadmill to warm-up)
Squats - 3 sets for 6-8 reps
Leg Press - 3 sets 6-8 reps
Lunges - 3 sets 6-8 reps
Leg Curls - 3 sets 6-8 reps
Leg extensions - 3 sets 6-8 reps
Hanging leg raises - 3 set to failure
Knee Ins (holding medicine ball) - 3 sets to failure
Decline crunches - 3 sets to failure
Tuesday - Shoulders/Calves (10 mins treadmill)
Side Lat DB raise - 3 sets 6-8 reps
Arnolds - 3 sets 6-8 reps
Upright rows - 3 sets 6-8 reps
DB flyes - 3 sets 6-8 reps
Bent over barbell rows - 3 sets 6-8 reps
Shrugs - 3 sets 6-8 reps
Seated calves - 3 sets 6-8 reps
Standing calves - 3 sets 6-8 reps
Wednesday - Active rest so I do abs and 45 minutes of running on a treadmill
Thursday - Back/Biceps (my favourite day!) 10 mins treadmill to warm-up
Chin up 3 sets to max
V-Grip pulldowns - 3 sets 6-8 reps
One arm dumbbell rowsOne arm DB rows - 3 sets 6-8 reps
Seated rows - 3 sets 6-8 reps
Straight-arm wide-grip pulldowns - 3 sets 6-8 reps
Concentration curls - 3 sets 6-8 reps
Seated Alt DB curls - 3 sets 6-8 reps
Barbell curls - 3 sets 6-8 reps
Hammer curls - 3 sets 6-8 reps
Friday - Chest/Triceps (10 minutes treadmill to warm-up)
Push ups - 3 set to max
Flat bench press - 3 sets 6-8 reps
Incline DB Flyes - 3 sets 6-8 reps
Cable crossovers - 3 sets 6-8 reps
Tricep dips - 3 sets 6-8 reps
Tricep rope extensions - 3 sets 6-8 reps
DB kickbacks - 3 sets 6-8 reps
Saturday and Sunday- 45 minutes of cardio (Bike or Treadmill at moderate intensity)
What Nutrition Plan Has Worked Best For You?
In the off season I try to eat more, but still eat clean. I try to get in about 130 grams of protein mainly from chicken, tuna, protein shakes, egg whites and lean beef. With each meal I included a carb which is usually 1/2 a yam, 1/2 cup of brown rice or oatmeal. I also eat a lot of vegetables such as green beans, asparagus and broccoli. I include healthy fats such as almonds, peanut butter and add flax oil to my protein shakes.
During my dieting I alternate between High, Low and Moderate carb days. This has been most effective at getting me onstage at my leanest without sacrificing my hard earned muscle.
I take one day a week to indulge in my favorite cheat foods ice cream and pizza!
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
Having a competition to look forward to is very motivating. I love the discipline and structure that is required to be successful in this sport. I love pushing my body and mind to the extreme and seeing what I can achieve. Bodybuilding is a very subjective sport so I always try to compete against what I looked like the previous competition. When I started working out I was a skinny 125lbs went up to 170lbs and am now at a muscular 127 lbs in my off season.
I also LOVE being onstage and performing a routine, it's such a rush standing up there having my family and friends cheering for me.
What Are Your Future Bodybuilding Plans?
Right now I am training hard to put on more size and then I will compete at the 2007 Ontario Championships. Then I would like to work towards achieving my pro status. This is a long term dream that requires a lot of hard work, but it's fun and definitely worth it. I would also love to get into some Fitness modeling.
What One Tip Would You Give Other Bodybuilders?
Don't get discouraged; bodybuilding takes a lot of hard work. So train hard and never lose sight of your goals and you will be successful. Regardless of whether you place first or last you are a champion, because bodybuilding is not a sport that is for everyone. And when you are standing onstage in the best shape of your life be proud of all that you have achieved.
Who Are Your Favorite Bodybuilders?
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