- Name: Shannon Davies
- E-mail: firstname.lastname@example.org
- Age: 26
- Where: Prince George BC, Canada
- Height: 5'2"
- Weight: 110 lbs Contest 120 Off
- Years Bodybuilding :2
- Favorite Bodypart: Shoulders
- Favorite Exercise: Shoulders
- Favorite Supplements: Iso Sensation 93, Xtend, Somalyze
How Did You Get Started?
I've been interested in Fitness/Figure as long as I can remember. I think it truly stuck with me when I first saw the Olympia on TV. I was really young, probably 9, right away I was infatuated with what it portrayed and the people in it. The Fitness routines were also very fun to watch; I would even push the furniture aside in my basement and try to mimic their moves.
As for myself competing, I watched my first amateur show in 2006 and I was hooked, I told myself I should be up there! I competed the next year at the same show and placed second in my division (figure short).
What Workout Plan Worked Best For You?
I'm constantly changing my lifting routine, the concept stays the same. But I don't usually do the exact same exercises every week. I go with how I feel and let my instinct guide me. If one day I feel I have a body part that could use a little more work I will hit it harder that day and ad in another exercise, or increase the weight with lower rep. I'm constantly watching my body and proportions, bringing up the less dominant parts and playing down the bigger as well as browsing the net for new techniques.
I do low intensity steady state cardio 6 days a week for 45m in the morning, and depending on if I am maintaining weight or trying to cut more I will add in a post workout LISS cardio session. I do my cardio traditionally when I wake and my lifting in the late evening.
Last month would have looked something like the below workout most days. Hitting my legs 2 times a week and my shoulders 2 times a week since I wanted to bring them up more. I have stopped isolating my arms in training completely this season as I feel they are big enough.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Legs - Quad Focus
- Squats: 4 Sets
- Leg Press: 10 Sets
- Standing Calf Raises: 4 Sets To Failure
- Leg Extension: Reverse Pyramid, 4 Sets
- Sitting Calf Raises: 3 Sets To Failure Each Leg
Day 2: Shoulders/Abs
- Warm Up With 10lb Plates, Rotating, Stretching Etc.
- Arnold Press: 3 Sets
- Laying Side Rotations: 2 Sets
- Lying Leg Raises
- Side Planks
- Cable Crunches
Straight Arm Lateral Side Raises
Dumbbell Front Raises
Dumbbell Upright Rows
Cardio in the AM, and fun light cardio session of choice in the PM i.e.
Biking, Hiking, Etc.
Day 4: Legs - Hams & Glute Focus
- Laying Leg Curl 21s: 3 Sets
- Seated Calf Raises: 4 Sets
- Standing Leg Curl: 2-3 Sets
- Straight Leg Deadlifts: 4 Sets
- Outer Thigh Machine: 4 Sets
- Glute Kickback: 2-3 Sets
- Walking Lunges: 4 Sets
- Calf Raises: 4 Sets
Day 5: Back/Chest
Assisted Pull Ups: 3-4 Sets
Dips: 3-4 Sets
Bench Press: 3 Sets
Seated Row: 3 Sets
Pec Dec: 3 Sets
Rear Delt Flyes: 3 Sets
Dumbbell Row: 3 Sets
Dumbbell Press: 3 Sets
Close Grip Lat Pull Downs: 3 Sets
Straight Arm Lat Pull Downs: 3-4 Sets
Day 6: Shoulders & Abs
- Stretching & Warm-Up With 10lb Plates
- Standing Bent Arm Lateral Raises: 4 Sets
- Single Cable Lateral Raises: 3 Sets
- Smith Machine Military Press: 2-3 Sets
- Behind The Back Shrugs: 2 Sets
Rest or light
What Nutrition Plan Has Worked Best For You?
For cutting I like to use a Keto-based diet. I found this better for me as I don't have to diet as long, and the re-feed days are satisfying and keeps me going. Also with the fats incorporated in each meal I feel hungry less of the time and also have fewer cravings. The diet I use is adapted from Dave Palumbo's plan, but instead of having the one big dirty cheat meal once a week I incorporate a re-feed day.
- 1/2 Tbs Udo's Oil
Depending on progress I may leave this meal out.
All meals are interchangeable and don't need to be in any specific order.
Also during contest prep I drink nothing but water, a gallon a day, and Yerba Mate or Green Tea. Artificial sweeteners seem to trigger hunger pains and cravings with me.
What Supplements Have Given You The Greatest Gains?
As well as others like: Taurine, Liv 52, Uricare, Glucosamine & MSM, Vitamin C, Multi Vitamin, Vitamin D, Vitamin B12, Probiotics, Green Tea Extract, 5-HTP, Colloidal Silver, Magnesium, Chromium, ALA, Nu-greens, Udo's 3-6-9 oil. I have a lot of different vitamins in my cupboard, any time I see one I think would be beneficial on clearance at the health food store I grab it. Kind of a bad habit.
Why do you love Bodybuilding?
It has always been a part of my life in some form or another, from martial arts since elementary school, to spending my lunch hours in the weight room in high school, to today competing in figure competitions. Not only do I love fitness for myself, but as a whole. It is something that I am passionate about from many aspects.
I love that the realm of fitness and bodybuilding is something you can always count on, and it is non discriminatory... anybody can adapt a fitness strategy! And no matter how hard your day or how long you may be away from it...the familiar dim of the florescent lights and clang of the weights is something you can always count on to be there! He he. And there is always room for growth and improvement which gives you something to work towards.
What Motivates You To Follow A Healthy Lifestyle?
What motivates me to follow a healthy lifestyle is knowing how I feel when I am implementing it; I feel my best, spiritually and physically. When I am not eating healthy or exercising regularly and going out partying I feel like crap. It is like a dark cloud hanging over head, and once I am following a healthy lifestyle it is like a breath of fresh air. That is the great motivator for me. Also, to encourage others to do the same and watch them grow fitness wise and be happier with some of my input is also very motivating and keeps me going.
What Made You Want To Achieve Your Goals?
When I realized my own potential and gained confidence in myself is when I really became motivated and focused on the goal set of competing, as well has having the support and inspiration from others.
What Are Your Future Bodybuilding Plans?
I would like to achieve a few things in the fitness realm.
This June I competed in my 2nd figure show, I placed first in my division and I also took the figure overall title; so on July 25th is the national qualifier in which I plan to compete in, and then nationals the following August. I want to ride the competition wave strong and as long as I can and I have that pro card in my sights!
I hope to go far in this industry; I am passionate about it and feel I have a lot to offer. I would like to still implement my fitness modeling and broaden that into other facets of the industry as well.
I am also going to become a certified personal trainer and nutrition coach soon. I would love to someday be able to work out of my home helping people achieve their fitness goals, and do things like run children's fitness camps. I think it is important to promote a healthy lifestyle in our youth.
What One Tip Would You Give Other Bodybuilders?
Know your worth, know what you're capable of, and achieve it. But don't be too hard on yourself!!! Life is a journey, live day by day.
One of my favorite words of advice most of you may have heard from a little movie called Rocky.
Let me tell you something you already know.
The world ain't all sunshine and rainbows.
It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it.
You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward.
How much you can take, and keep moving forward. That's how winning is done.
Now, if you know what you're worth, then go out and get what you're worth.
But you gotta be willing to take the hit, and not pointing fingers saying you ain't where you are because of him, or her, or anybody.
Cowards do that and that ain't you.
You're better than that! TAKE WHATS YOURS!!
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I absolutely love this site, and talk about it all the time. If it wasn't for it and the amazing community of people and information with in it I feel I would not have been as successful competing, especially my first show. There are so many wonderful people on here that are more than happy to help when you are lost, or need some advice. In saying that I would like to give a thank you to scoobysnacks on here for helping me plan my peak week for my last show, it worked beautifully and I may not have got that overall title without his help.
I would also like to thank all my close friends and family who have been supportive and patient with me during my contest prep, dealing with me the hard days and celebrating with me on the best of days. As well as people in the bodybuilding community of Prince George.