- Name: Kimberly Bermudez
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Los Angeles, California
- Height: 4'9"
- Weight: 100 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Glutes
- Favorite Exercise: Shoulder Press
- Favorite Supplements: Ultimate Muscle Protein, Beverly International Glutamine
How Did You Get Started?
I was always just your average teen - I loved playing outside, loved learning new things, and loved eating junk food. I always stayed active, and I was on the girl's tennis team all throughout high school. However, I had always had the desire to be strong physically and look strong, too. One day, I came across a televised documentary in which a girl completely transformed her body from average to muscular and ripped. That was when I had my moment of enlightenment - I wanted to work out, gain muscle, and compete as a figure competitor.
So I started hitting the gym, taking my dad along with me as my trainer. On March 27th, 2010, I competed in my first figure competition - The GNC MuscleContest 2010 in Culver City, California - and I placed 3rd in the Unlimited Figure Class A! On April 24th, 2010, I competed in my 2nd figure competition - The Orange County Classic in Anaheim, California and placed 3rd again!
What Workout Plan Worked Best For You?
Monday: I love starting my week off with some hard leg work. I usually warm up with a lot of frog jumps and balancing on one leg at a time. Then I go into donkey calf raises and increase the weight with each set of 10 reps. After I max out, I pyramid down in weight. I make sure I feel a good burn in my calves. I also love doing squats on a Smith machine, that way I can really load on the plates. Leg extensions are really essential because I find those one of the toughest exercises to do. I also do a lot of deadlifts for my hamstrings.
Tuesday: I like to dedicate a whole workout for just my back and lats. I do an awful lot of lat pull downs, and I am constantly switching up my grips. I find that this integrates a variety of muscles in the back and lats. I also do a lot of rows. I also utilize the rowing machine - this is also really great cardio!
Wednesday: I like to take a day to work on my chest, performing a vast array of chest work. I enjoy working with the cables on this day because of the many different muscles you can work with them.
Friday: I love focusing on my shoulders because they have to pop! Shoulder work burns, but the results are definitely worth the pain.
Saturday: Saturday is a day where I do a little bit of everything. I will do workouts that I didn't have a chance to during the week. I also put a little more focus on my abdominal work.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Legs
- Step-Ups: 4 sets of 10 reps for each leg
- Walking Lunges: 4 sets of 15 steps
- Glute Kickback: 4 sets of 10 reps
- Donkey Calf Raises: 8 sets of 10 reps
- Squats: 5 sets of 10 reps
- Deadlifts: 4 sets of 10 reps
- Leg Extensions: 5 sets of 10 reps
Day 2: Back
- One Arm Row: 4 sets of 10 reps per arm
- Wide Grip Pulldown: 4 sets of 10 reps
- Wide Grip Pulldown Behind The Neck: 4 sets of 10 reps
- Seated Cable Rows: 5 sets of 10 reps
- T-Bar Row: 5 sets of 10 reps
Day 3: Chest
- Push-Ups: 3 sets of 20 reps
- Cable Crossovers: 5 sets of 10 reps
- Bench Press: 5 sets of 10 reps
- Dumbbell Chest Press: 4 sets of 10 reps
- Dumbbell Flyes: 4 sets of 10 reps
Day 4: Arms
- Hammer Curls: 4 sets of 10 reps
- Skull Crushers: 4 sets of 10 reps
- Dumbbell Curls: 4 sets of 10 reps
- Barbell Curls: 4 sets of 10 reps
- Triceps Pushdowns: 6 sets of 10 reps
- Dips: 4 sets of 10 reps
Day 5: Shoulders
- Lying One-Arm Lateral Raise: 4 sets of 10 reps per arm
- Shoulder Presses: 4 sets of 10 reps
- Lateral Raises: 5 sets of 10 reps
- Arnold Presses: 4 sets of 10 reps
- Barbell Shoulder Press: 4 sets of 10 reps
Day 6: Abs
- Dumbbell Shrugs: 5 sets of 10 reps
- Ab Machine: 1 set to failure
- Hyperextensions: 3 sets of 10 reps
- Hanging Leg Raises: 3 sets of 10 reps
- Russian Twist: 3 sets of 30
- Crunches: 1 set to failure
Day 7: Off
During my in-season training, I do 45 minutes on the stair climber daily.
What Nutrition Plan Has Worked Best For You?
Meal preparation takes a lot of time, but it is absolutely necessary. I'm always mixing things up. Sometimes I like my oatmeal with cinnamon and nutmeg, and other times I'll have it with chopped nuts and brown sugar; it's also good with dried fruit bits. Egg whites are really bland, so I make egg white omelets with spinach, salsa, or cheese. Spinach is extra delicious when you cook it up with a bit of olive oil and add a pinch of garlic salt.
What Supplements Have Given You The Greatest Gains?
I love taking Beverly International's Ultimate Muscle Protein. I like making protein pudding out of their chocolate protein powder and their cookies and cream protein powder. It is extra satisfying when I mix in some chopped nuts, chopped dates, and shredded coconut. It's like having dessert 3 times a day. I actually crave it!
I also sip Beverly International's Glutamine during my workouts. It's black cherry flavor, and it tastes wonderful! Promax bars are also a great way to get in a good amount of protein. The Promax Bars are by far one of the best tasting protein bars I have ever tried. I have no self control when it comes to Promax Bars.
Why do you love Bodybuilding?
Bodybuilding has given me a platform to achieve all my dreams. It has given me that boost of confidence that I have always needed. It has helped me understand that everything you want to be or do is attainable; you just have to make it happen through hard work and dedication. Thanks to bodybuilding, not only do I have a great body, but it has put a little more swag in my step!
What Motivates You To Follow A Healthy Lifestyle?
Well, I kind of want to live forever. I hope to be still lifting weights and running sprints when I am 72 years old. That is probably what motivates me the most. Having my health is the most important thing to me.
Another motivator is when people come up to me at the gym to ask me questions about nutrition or exercises. It really is quite the compliment that they want my help to better themselves.
What Made You Want To Achieve Your Goals?
I just wanted to break out of my shell. Having always been an introvert, I was dying to showcase who I really was. Even shy people want a little attention, too. I worked hard in the gym, and I worked harder as I saw the changes my body was making. It took me a year and a half to get to where I am now. I am pretty sure I have surprised all of my friends from high school. I have finally broken out of my shell, and I am loving life! I do what I love, and I love what I do!
What Are Your Future Bodybuilding Plans?
I want to continue on participating in figure competitions. Hopefully, I can be an IFBB Pro one day and land a cover on magazine!
What One Tip Would You Give Other Bodybuilders?
I would tell them that they have to be willing to make sacrifices and dedicate themselves to the sport. You can have a million people helping you on your journey, but ultimately, you have to commit yourself to doing the work because it's your body.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I use BodySpace to track my progress like my muscle measurements to see how I have grown over time. I also use it to see how I've improved on certain exercises, and I also use it to post my progress pictures.
The Supersite is great for reading about different supplements. I also use it to look at pictures from competitions to see what I need to improve on and see how other competitors look.