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Female Transformation Of The Week - Tracy Fenske!

Tracy dropped more than 40 pounds for her wedding then found out she had fallen in love with heavy lifting. Find out she took her training to the next level and lost a total of more than 90 pounds!

Before:
218 lbs

After:
135 lbs

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Vital Stats
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Name: Tracy Fenske
Email: tfenske98@yahoo.com
Age: 28

Before:
Weight: 218 lbs
Body Fat: 34%

After:
Weight: 135 lbs Stage Weight
Body Fat: Around 10-11%

Off Season:
Weight: ~ 150lbs
Body Fat: 16%

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Why I Got Started
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In 2000, I was at one of my friend's weddings and ran into an ex-boyfriend's father. I went over to say "Hi." He gave me a hug and said "Wow, packed on a couple pounds." At that time I was at my heaviest: 218 pounds.

The next day I joined a gym and started working out. I had always been a chubby kid (weighing 150 pounds by the time I was 13) and my family did not make healthy choices. I worked out and did a lot of cardio and dropped down to 170 pounds for my wedding in 2002.

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How I Did It
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I continued to workout because I fell in love with heavy lifting and started to clean up my diet. In 2006, I decided I was ready to take my training to the next level and hired a personal trainer and nutritionist. I began working with Cathy Savage from Boston through her SOS program.

Click Image To Enlarge.
Top Fitness Coach, Cathy Savage.

I wanted to lose 20 pounds to look great on our upcoming trip to Negril, Jamaica to celebrate our 5-year anniversary. Under her staff's guidance I lost the weight in 3 months and decided, "Why not try to compete."

I followed the diet and exercise program to the letter and did not cheat, not even through the holidays. On March 31st I did my first show in Ottawa, Illinois and placed 5th in my class. I was hooked!

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In 2006, I Decided I Was Ready
To Take My Training To The Next Level.

I continued to do 3 more shows in 2007 and then took time off to rebuild and relax. Currently I am working with Kristi Tauti in Portland, Oregon and will start my precontest for fall shows the beginning of July 2008.

I placed 3rd at the 2008 Washington State Championships in Olympia Washington.

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I Placed 3rd At The 2008 Washington State Championships.

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Supplements
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Diet
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Meal 1:

Workout:

I workout everyday at 4:30am

Meal 2: Post Workout

Meal 3:

Meal 4:

Tilapia
Green Beans
Yams

Meal 5:

Meal 6:

PM Cardio

Meal 7:

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Training
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TERMS YOU'LL NEED TO KNOW

Drop Sets - Also known as strip sets, drop sets involve the immediate dropping of weight between sets with no rest. This will thoroughly burn out a muscle.
Super Sets - Alternating back and forth between two exercises until the prescribed number of sets is complete.

[ Learn More About Reading Workout Logs ]

I do mostly drop sets - set of 8, drop weight, set of 10 for upper body and higher reps lower body.

Sunday - Shoulders:

This is an example. I never do the same workout twice.

Military Press - 2 drop sets of 8, 10 reps
Lateral Raises - 2 drop sets of 8, 10 reps
Rear Delts - 2 drop sets of 8, 10 reps
Front Raises - 2 drop sets of 8, 10 reps
Arnold Presses - 2 drop sets of 8, 10 reps
Upright Rows - 2 drop sets of 8, 10 reps
AM - Cardio

print Click Here For A Printable Log Of Sunday - Shoulders Workout.

Monday - Cardio

I usually do a mixture of cardio machines, I like to mix it up. 15 min each, stepper eliptical and stationary bike.

Tuesday - Chest & Triceps:

Warm Up 100 Pushups
Bench Press - 2 drop sets of 8, 10 reps
Dumbbell Incline Flyes - 2 drop sets of 8, 10 reps
Bench Dips - 2 drop sets of 8, 10 reps
Rope Pushdowns - 2 drop sets of 8, 10 reps
Close Grip Bench - 2 drop sets of 8, 10 reps

print Click Here For A Printable Log Of Tuesday - Chest & Triceps Workout.

Wednesday - Legs:

Front Squat - 2 drop sets of 12, 15 reps

Superset:
Leg Extensions - 2 sets of 12, 15 reps
Hamstring Curls - 2 sets of 12, 15 reps

Superset:
Stiff Legged Deadlifts - 2 sets of 12, 15 reps
Calf Raises - 2 sets of 12, 15 reps

Lunges or Step Ups - 2 drop sets of 12, 15 reps

print Click Here For A Printable Log Of Wednesday - Legs Workout.

Thursday - Cardio:

Easy cardio for 45-60 minutes or Off Day

Friday - Back & Biceps:

Warm Up 100 Assisted Pullups
Straight Arm Pulldowns - 2 drop sets of 8, 10 reps
Cable Rows - 2 drop sets of 8, 10 reps
Reverse Grip Pulldowns - 2 drop sets of 8, 10 reps
Hammer Curls - 2 drop sets of 8, 10 reps
Barbell Curls - 2 drop sets of 8, 10 reps
Dumbbell or Barbell Rows - 2 drop sets of 8, 10 reps
Back Extensions - 2 drop sets of 8, 10 reps
Abs
PM - Cardio

print Click Here For A Printable Log Of Friday - Back & Biceps Workout.

Saturday:

Saturday Morning - Track Workout with Kristi and the team
Saturday Afternoon - 500 lunges

This is my building program. When I lean for show I weight train less and increase my cardio.

Click To Enlarge.
Tracy Fenske Lost Over 90 lbs.

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Suggestions For Others
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Eat consistently healthy but allow yourself to indulge once in a while. Don't be so hard yourself, and realize that we all have different goals in fitness but the most important thing is that we stay healthy and find something we love to do. Find a great group of friends with common goals who will be honest with you and motivate you.

I have been blessed to find a great network in this industry who have taught me to stop being so hard on myself and sit back and enjoy the ride so I would like to thank my girls, (in alphabetical order) Amber, Dana, Heather, Jill, Jen, Liz & Shianne for coming to my shows and supporting me. My coaches past and present Cathy Savage Fitness, Christine Bongiovanni, and Kristi Tauti for kicking my butt on a daily basis, and of course my loving devoted husband, Mark, who gets up every morning with me to train and is my greatest cheerleader. Love you babe!