- Name: Randi Abell
- E-mail: firstname.lastname@example.org
- Age: 23
- Where: Lynchburg, VA
- Height: 5'6"
- Weight: 130 offseason, 120 contest wei
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Back
- Favorite Supplements: Dymatize Elite Whey Protein, Mitotropin and Cytolean
How Did You Get Started?
I have been a competitive athlete all of my life, excelling especially in track and field as 3 time state champion pole vaulter in high school. I continued on to college to compete in track and field and majored in Exercise Physiology with a minor in Sports Medicine. Exercise and rehabilitation has always been an interest of mine and I am currently a YMCA Fitness Director and personal trainer.
I enjoy acting as my own guinea pig and I love trying out new exercises and experimenting with my own nutrition plan. As an athlete, I have always been in pretty good shape, but a close friend and I decided to train together and try to take it to the next level and compete starting in January of 2008. After my first competition, I was immediately hooked and I haven't looked back since!
What Workout Plan Worked Best For You?
I try to change up my workout routine about every 4 weeks varying splits, sets, and reps. During my offseason training, I try to increase my strength and take advantage of the extra food I am able to take in by lifting each body part one day per week and varying between 4 sets of 6 reps and a pyramid style training of 12, 10, 8, 6. An example week would look like this:
Monday - Back/Biceps:
Pull-Ups: 4 sets of 6 reps
Cable Bicep Curls: 4 sets of 6 reps
Bent Over Rows: 4 sets of 6 reps
Reverse EZ Bar Curls: 4 sets of 6 reps
Wide Grip Lat Pulldowns: 4 sets of 6 reps
Dumbbell Hammer Curls: 4 sets of 6 reps
Tuesday - Shoulders:
- Arnold Presses: 4 sets of 6 reps
- Bent Over Cable Raise: 4 sets of 6 reps
- Bent Over Rear Delt Flyes: 4 sets of 6 reps
- Plate Front Raise: 4 sets of 6 reps
- Dumbbell Lateral Raise: 4 sets of 6 reps
Thursday - Legs:
- Straight Leg Deadlifts: 4 sets of 6 reps
- Walking Dumbbell Lunges: 4 sets of 6 reps
- Smith Machine Squats: 4 sets of 6 reps
- Bench Step-ups: 4 sets of 6 reps
- Single Leg Press: 4 sets of 6 reps
Machine Leg Extension: 4 sets of 6 reps
Machine Leg Curls: 4 sets of 6 reps
Friday - Chest/Triceps:
Incline Chest Press: 4 sets of 6 reps
Skull Crushers: 4 sets of 6 reps
Cable Flyes: 4 sets of 6 reps
Cable Rope Pushdowns: 4 sets of 6 reps
Pushups: 4 sets of 6 reps
Dips: 4 sets of 6 reps
During competition training, I tend to do more high volume training. More sets, more reps and less rest between sets. 4 or 5 sets of 15 seem to work best. I also add in a day or two of plyometrics training as well.
What Nutrition Plan Has Worked Best For You?
I usually do a 12 week diet prep. My body also responds best to a carb-cycle. An example day might look like this:
What Supplements Have Given You The Greatest Gains?
- Dymatize Elite Whey Protein (Café Mocha flavor is my favorite!)
- Dymatize BCAAs (pre and post workout)
- USP Labs JACK3D (pre-workout)
- Glutamine (15-20g per day)
- Gaspari Nutrition Mitotropin and Cytolean II
Why do you love Bodybuilding?
I love fitness because of the self-esteem and self-confidence you have when you are fit! I enjoy the energy I receive from my daily workout and I can definitely notice a difference in my energy levels and my ability to be productive with my day if I am not able to exercise that day. I am also very proud of the health benefits you receive from a consistent exercise regimen.
As a YMCA Fitness Director and Personal Trainer, I am most intrigued by the motivation I am able to provide to others. I am glad that I am able to be an inspiration and am so delighted to be able to have a career in which I help others achieve their goals and their fitness potential.
What Motivates You To Follow A Healthy Lifestyle?
I am motivated to follow a healthy lifestyle because I enjoy being a role model. I know that as a personal trainer, I must always walk the walk and talk the talk and it is expected that I practice what I preach. For me, it is more than just being credible, but being an inspiration and a motivation to others that anyone can achieve any goal they set their mind to. With hard work and dedication, anything is possible, and I am glad to be able to prove that each and every day.
What Made You Want To Achieve Your Goals?
For my entire life, I have always been a goal setter. Whether it was my academics or athletics, I have always strived to be the best. After college graduation, I began a career as a Fitness Director and Personal Trainer. I continued to want to be the best. I knew that I had to take myself, personally, to the next level. I wanted to become a more credible trainer, but most of all an inspiration to others.
I wanted to look the part and also become my own guinea pig as I created new workouts for my clients; I would always experiment with my own body and try them out on myself. I enjoy a challenge, and I must say that I have never been challenged more than when I decided to compete. Competition training is the hardest thing, mentally and physically, that I have ever done…and I keep coming back for more!
What Are Your Future Bodybuilding Plans?
I competed in 3 shows in 2009 and was very pleased with my success. For 2010, I would love to win my pro card. I have 2 upcoming shows planned for May. I am also working on my fitness modeling portfolio and will continue to work hard to obtain a sponsorship as competition training tends to get very expensive. I look forward to continued education so that I can better assist others in reaching their own fitness goals!
What One Tip Would You Give Other Bodybuilders?
My favorite quote is, "Hard work beats talent when talent doesn't work hard". I live by this quote every day. There are some competitors out there who may have "natural talent" where fitness and physique is concerned, however, I want to always be able to step on stage and say that I worked harder than the girl standing next to me. It is that extra effort of commitment that can separate the overall winner from second place. You must first be your own competition before you can challenge another.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
Bodybuilding.com Store - for all my competition needs: supplements, tanning, bikini byte...great prices, fast shipping and excellent follow-up and customer service!
Search - competition prep articles (tanning, water, etc.); inspiration through other competitors!
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