- Name: Gail Auerbach
- E-mail: GHAuerbach@yahoo.com
- Age: 33
- Where: Chicago, IL
- Height: 5'3"
- Weight: 145 Lbs
- Years Bodybuilding :2
- Favorite Bodypart: Back
- Favorite Exercise: Dumbbell Incline Press
- Favorite Supplements: Species Isolyze Vanilla Peanut Butter Protein
How Did You Get Started?
During college there was a bodybuilding show called Greek Physique and I decided I wanted to compete in it. I trained at the gym with many guys who offered to help me pose, diet, and prepare. I loved the diet, loved putting on muscle, loved cardio, learning about supplements and loved competing! I competed in Greek Physique and won it 4 years in a row!
When I left college I joined a gym back home where I was student teaching. I started working out there daily and meeting people who competed in the NPC and who told me I should do a show. I told everyone I wanted to focus on my first year teaching and just continued to train. I hired a trainer and he trained me 3 times a week. I started to see myself put on more and more muscle as time went on.
I ate clean and started learning more about supplements. I decided to start attending the local NPC contests to see what it was like. During the first show I went to I had made up my mind. I wanted to compete again! So in 2007 I started my journey toward my first competition. During the year I went to every show and met more and more people who competed.
I started lifting, training and spending time with competitors and by the end of 2007 I had attended every local Illinois show and had met a whole group of friends who understood me and accepted me for who I was. They understood my "oddness" and in their eyes it was okay to be different. In fact it was my differences that made me so unique.
So in 2008 I stood back on the stage and did my first NPC bodybuilding competition. Ever since then I live the lifestyle daily, believe in the religion of bodybuilding and truly believe I found my "place" to call home! All of the struggling I did my whole life as a child only made me a stronger person. It only taught me resilience and to persevere when things are hard. This has helped me get through contest prep, in the off season when bulking and in my professional life as a special education teacher. The only difference is I have taught my students that it's okay to be this way! This is how I started bodybuilding and can't imagine my life without it!
What Workout Plan Worked Best For You?
I usually do 3-4 exercises for each body part. Some weeks I train low weight high reps, some week's high weight low reps. I switch it up to keep my body guessing. I never do the same exercise two weeks in a row and I usually switch up using free weights and machines.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Shoulders/Traps/Calves
- Lateral Raise: 4 sets of 10, 8, 6, 4 reps
- Dumbbell Press: 3 sets of 15 reps
- Machine Shoulder Press: 5 sets of 15, 12, 10, 8, 6 reps
- Bent Over Rear Delt Raises: 3 sets of 20, 15, 15 reps
- Cable Lateral Raise: 4 sets of 5 reps
- Smith Shrugs: 3 sets of 20, 15, 12 reps
- Seated Calf Machine: 3 sets of 15 reps
- Standing Calf Machine: 3 sets of 25 reps
Day 2: Arms/Abs
- Cable Curl: 1 set of 20 reps
- Preacher EZ Curl: 4 sets of 10, 8, 7, 8 reps
- Dumbbell Preacher Curl: 4 sets of 10, 10, 8, 8 reps
- Preacher Machine Curl: 3 sets of 10, 6, 7 reps
- Triceps Pressdowns: 4 sets of 20, 15, 12, 10 reps
- Skull Crushers: 4 sets of 9, 10, 10, 9 reps
- Kickbacks: 3 sets of 20, 15, 15 reps
Rope Curls: 3 sets of 12 reps
V-Grip Pressdowns: 3 sets of 15, 12, 10 reps
- Rope Crunches: 4 sets of 25 reps
- Ball Crunches: 3 sets of 10 reps
- Roman Chair: 5 sets of 15, 15, 15, 10, 10 reps
Day 3: Off
Day 4: Chest/Triceps
- Chest Flyes: 2 warm up sets of 15 reps
- Incline Press: 4 sets of 20, 12, 15, 12 reps
- Dumbbell Flat Press: 5 sets of 15 reps
- Pec Deck: 4 sets of 20, 20, 15, 15 reps
Triceps Pressdowns: 4 sets of 20, 20, 10, 8 reps
Bench Dips: 4 sets of 12, 12, 10, 8 reps
Day 5: Back/Biceps
- Stiff Arm Pulldowns: 4 sets of 20 reps
Wide Grip Pulldowns: 4 sets of 12, 12, 12, 15 reps
Single Arm Low Pulley Row: 4 sets of 15 reps
Wide Grip Seated Row: 5 sets of 15, 15, 15, 10, 10 reps
Shrugs: 5 sets of 15, 15, 15, 10, 10 reps
Seated Dumbbell Curls: 5 sets of 20, 20, 25, 15, 10 reps
EZ Bar Curl: 4 sets of 15 reps
Day 6: Off
Day 7: Legs/Calves
- Leg Extension: 4 sets of 20, 20, 12, 10 reps
- Hack Squat: 4 sets of 15, 12, 15, 12 reps
- Dumbbell Walking Lunges: 3 sets of 20 reps
- Seated Leg Curl: 3 sets of 15, 12, 10 reps and 5 drop sets of 10 reps
- Leg Press: 5 sets of 10, 20, 30, 40, 50 reps
- Standing Calves Raises: 3 sets of 15 reps
- Seated Calf Raises: 3 sets of 25 reps per leg
What Nutrition Plan Has Worked Best For You?
- 6oz salmon, swordfish, or red meat
- 1 cup green veggies (no tomatoes, red peppers, or carrots)
- 1 tablespoon of Olive Oil or Macadamia Nut Oil
- 1 small yam or baked potato
Meal 5: Post-Workout
- 40g Whey Protein Shake
- 20g Carbolyze
- Repeat one of the previous meals.
What Supplements Have Given You The Greatest Gains?
I use all of the Species products and think they have the best protein (Isolyze) on the market! I don't think I could live without it!
- Omegalize: 3 pills 2X a day
- Lipolyze: 2 pills 2X a day
- Artholyze: 4 pills 2X a day
- Somalyze: 3 pills before bed
- Mineralyze: 4 pills 2X a day
- Juiceplus: 4 pills a day
- Carbolyze: 1/2 scoop post workout
- Fiberlyze: 2 times a day
Why do you love Bodybuilding?
I love it because it challenges you to improve yourself on so many levels. It is also a personal journey that you complete for yourself and to meet your individual goals. Physically it challenges you to come in conditioned, lean and shredded. To achieve symmetry, fullness, size and to push your body to the maximum level possible. Mentally it challenges you to overcome cravings, peer pressure, emotional eating, hunger pains, exhaustion and stress. Emotionally it teaches you to persevere, persist and have resilience.
What Motivates You To Follow A Healthy Lifestyle?
Looking in the mirror each day and knowing in my mind what I want to see. I like the way I look and feel in clothes when I am in shape and lean. I know if I don't each clean and do cardio I will gain fat. I know when I have put on muscle and can see the improvements in my physique.
What Made You Want To Achieve Your Goals?
Actually, losing! The more I am beaten by other competitors the harder I train, diet and strive to accomplish my goals. I want to be the best me I can be and have always been a dedicated hard worker. Looking at my contest pictures each show helps me see my weaknesses and makes me want to work hard to improve them.
What Are Your Future Bodybuilding Plans?
To continue to compete and each year bring a better package to the stage. Each year make improvements to my physique and enjoy the journey of contest prep. Next year I am hoping to compete at the USA's and North Americans. Ultimately I would like to make top 5 at each show but as long as I look better than the last time I stood on stage I am already a winner.
What One Tip Would You Give Other Bodybuilders?
Compete for you and no one else. I learned this the hard way! It is your journey, your book to write, and your goals. Don't worry about who else is competing, what they look like, who trains and diets them or what their opinions are. Get your mind set that you are doing this for you and only you!
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