- Name: Rachel Owen
- E-mail: None
- Age: 19
- Where: Hollister, CA
- Height: 5'7"
- Weight: 130 lbs
- Years Bodybuilding :2
- Favorite Bodypart: Legs
- Favorite Exercise: Barbell Step-Ups
- Favorite Supplements: BSN Syntha-6
How Did You Get Started?
I have always been very involved in sports throughout high school but when I moved to a new town right before my senior year, I wanted to try something different. I found out that the school put on its own bodybuilding show each year and that's when I knew that bodybuilding would become my next dedication. Little did I know that it would end up becoming a lifestyle, one that I now couldn't live without.
I then got a gym membership seven months before my first show, and I had so much to learn. I had no idea how to diet let alone train; I had never even seen the inside of a gym before! I would look through Oxygen and Muscle & Fitness Hers magazines trying to find out what certain exercises were and how to get the right form. And it all started from there...
I showed the willingness and dedication and a few months later I got a workout partner (one with much much more experience than me, ha) and started training like crazy and after all the crazy dieting and posing and workouts, I won my first show! I knew from then on out, I was hooked! I competed my first year in bodybuilding and my second year I switched over to figure. I'm going into my third year and absolutely love it!
What Workout Plan Worked Best For You?
I train every day, do cardio 30 min each day in my off season, and up to two hours a day in pre-contest on the Stair Climber. This is just an example of a week in my off season; I change up my rest period and reps weekly and never leave things the same.
- Barbell Squat: 3-4 sets of 12-15 reps
- Leg Press: 3-4 sets of 15 reps
- Barbell Step Ups: 3-4 sets of 15 reps
- Straight Leg Deadlift: 3-4 sets of 12-15 reps
- Barbell Incline: 3-4 sets of 12-15 reps
- Dumbbell Incline: 3-4 sets of 12-15 reps
- Crossovers: 3-4 sets of 20-30 reps
- Butterflyes: 3-4 sets of 15-20 reps
- T-Bar Row: 3-4 sets of 12-15 reps
- Barbell Row: 3-4 sets of 12-15 reps
- Single Arm Dumbbell Row: 3-4 sets of 15 reps
- Wide Grip Pronated Pull-Ups: 3-4 sets of 10 reps
- Seated Single Arm Dumbbell Curl: 3-4 sets of 15 reps
- E-Z Bar Curl: 3-4 sets of 15 reps
- Preacher Bar Curls 21s: 3 sets of 7 reps
- Overhead Extension: 3-4 sets of 15 reps
- Straight Bar Pushdown: 3-4 sets of 12-15 reps
- Dips: 1 set to failure
- Single Arm Dumbbell Press: 3-4 sets of 15 reps
- Military Press: 3-4 sets of 10-12 reps
- Shoulder Press Machine: 3-4 sets of 15-20 reps
- Front Plate Raise: 3-4 sets of 15-20 reps
- Jump Squats: 15 reps
- Lunges: 20 reps
- Clean And Jerks: 12-15 reps
- Decline Push-Ups: to failure
- Wide Grip Pronated Pull-Ups: to failure
- Dips: to failure
- Warm Up - Jog: 2 sets of 400 meters
- Lunges: 4 sets of 100 meters
- Squats: 4 sets of 100 meters
- Bounding: 4 sets of 100 meters
- Suicide: 1 full field
- Sprints: 2 sets of 100 meters
What Nutrition Plan Has Worked Best For You?
I'm currently in my off season and my main goal is to stay fairly lean but still have enough energy for my tough workouts and cardio sessions. I typical day would look like this:
- 2 scoops blended source protein
What Supplements Have Given You The Greatest Gains?
I absolutely love BSN Syntha-6 and Lean Dessert Protein! It's also a must to supplement with Optimum Nutrition's glutamine and amino acids.
- BSN Syntha-6: 2 scoops
- BSN Lean Dessert: 2 scoops
Why do you love Bodybuilding?
Well, when I set my mind to something it's all or nothing. I love bodybuilding because it's about self improvement and my biggest rival will always be myself. I'm not worried about others but just being the best I can be. I love the feeling of being healthy inside and out. All the knowledge I have learned and am still learning from this lifestyle is invaluable.
It's something you can share with others and pass down to your children. It's so motivating when clients or random people at the grocery store comment on how fit you look or how you eat or train. And to me the best part is being able to help others leading a healthy and fit lifestyle.
What Makes You Want To Achieve Your Goals?
Self motivation and being someone others could look up to definitely makes me want to achieve all my goals. Also when I'm having a tough day I always think to myself, "What are the other girls I'm going to compete against doing right now?" That thought always makes me snap out of it and push harder!
What Are Your Future Bodybuilding Plans?
My future plans are to become an IFBB Pro athlete.
What One Tip Would You Give Other Bodybuilders?
Definitely do your research and decide if it's something you really want. Competing takes a lot of dedication and energy, dieting and sacrifices but has the best rewards! I would tell anyone that's thinking about competing to surround yourself with others in the business that are more experienced than you, to have people around you that fully support you, and to never become overwhelmed; just "Win each day!"
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?