Name: Sarah Fargusson
Why I Got Started
I began exercising in 2007 to achieve my 110-pound goal, only to be a deeply disappointed skinny-fat version of myself. I began lifting after reading the Body Sculpting Bible for Women cover to cover and after a few months had passed I took progress pictures, but found that I wasn't as fit as I thought I was. I made the decision to take lifting more seriously and in 2008 I began researching figure competitions. With all of the information I had collected I didn't quite have what it took mentally to take the plunge.
In August 2009, the evening before my first day of graduate school, my plans for the following year would take turn for the worst. My boyfriend and I had decided to take an afternoon motorcycle ride to a friend's home. On a country road, we approached a slow moving tractor with no turn signals or warning lights. My boyfriend pulled into the left lane to pass just as the tractor began to turn in front of us. There was nothing we could do and we were both thrown from the motorcycle at 55 mph. Both of us were lucky, but I had torn my ACL. My job as a personal trainer and group fitness instructor depended on my health so for a period of time I was out of a job and unable to exercise.
In November of 2009 I had ACL reconstructive surgery and by January 2010 I was able to begin lifting lower body. At that point I knew I had to do a figure contest. I needed a goal and a purpose. In October 2010 I competed in the Best of the Midwest and took 3rd place in figure novice. It was my first contest, but will not be my last!
How I Did It
I obtained my Bachelor's in Exercise Science and Fitness and have been a trainer for 3 years, but I couldn't have gotten started without the Body Sculpting Bible for Women. I started off following the workouts outlined in the book and after receiving my education I began creating my own workouts. Lifting is never enough though.
I always say "You can't out train the dinner table". When my journey began and I had realized tearing fibers alone wasn't enough to build quality muscle I began reading the Eat Clean Diet series. With that I was able to change bad habits into good habits that would eventually change my body for the better.
As contest prep drew closer, I knew I had to step it up a notch. I began following along with the carb cycling articles on Bodybuilding.com and was able to instantly break through a plateau by manipulating the carbohydrates in my diet. After 8 weeks, progress slowed and I had to eventually enlist the help of a coach. With the help of Jack and Ann Titone I was able to step on stage and present myself with confidence and professionalism. Their guidance has been priceless!
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I Was Able To Change Bad Habits Into Good Habits That
Would Eventually Change My Body For The Better.
Meal 2: Post Workout
Day 1: Chest/Triceps/Shoulders
- Dumbbell Overhead Press: 3 sets of 10 reps
- Side Lateral Raise: 3 sets of 12 reps
- Pushups: 4 sets of 12 reps
- Dips: 4 sets of 12 reps
- Cardio: 20 Minutes Stairclimber
Day 2: Legs
- Leg Press: 4 sets of 15,12,10,10 reps
- Deadlifts: 3 sets of 10 reps
- Glute Kickbacks: 3 sets of 10 reps
- Hamstring Curls: 3 sets of 10 reps
- Walking Lunges: 3 sets of 30 yards
Day 3: Back/Biceps
Day 4: Cardio
- 45 Minutes Stairclimber
Day 5: Chest/Triceps/Shoulders
- Bench Press: 4 sets of 6 reps
- Incline Bench: 4 sets of 6 reps
- Push Press: 4 sets of 6 reps
- Pushups: 4 sets of 12 reps
- Pushdowns: 4 sets of 8 reps
- Kickbacks: 4 sets of 8 reps
- Cardio: HIIT 100 yard Sprints, 15 reps
Day 6: Legs
- Power Squats: 4 sets of 6 reps
- Stiff Legged Deadlift: 4 sets of 6 reps
- Leg Extensions: 3 sets of 10 reps
- Leg Curls: 3 sets of 10 reps
- Calf Raises: 5 sets of 15 reps
Day 7: Back/Biceps
Suggestions for Others
Write down your goals and make a plan. Nothing is out of reach as long as you commit and make the sacrifices necessary for change while finding balance to enjoy things besides food. As a college student I'm surrounded by temptation, but stepping on stage is more rewarding than a hangover. Surround yourself with like-minded individuals and be consistent!
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