Fitness Amateur Of The Week: Whitney Farland

Whitney exchanged her ballet slippers for combat boots! See how she uncovered her internal toughness and got on stage!

Name: Whitney (Farland) Farland
E-Mail: whitfar@gmail.com
Age: 25  Height: 5' 5"  Weight: 130 lbs
Location: Dublin, California
Years Competing: 2

Q
How Did You Get Started?

At the age of 15, I moved across the country to attend a ballet boarding school. After two years there, I realized I wanted to push myself physically in another area that focused on a healthy body image and the beauty of strength.

From ballet to boot camp, I soon found myself at the United States Air Force Academy. The intense workouts in boot camp and military training reinforced my love for physical fitness. Crawling under barbed wire in the mud, shooting rifles, running in combat boots and skydiving were such a drastic change from ballet, but I found the physical challenge enjoyable and familiar.

I then transferred to Arizona State University. I naturally found myself in the gym after class and began to research ways to improve my workouts. With the encouragement of my husband I entered my first figure competition in June 2010. After just one competition I was hooked! I love the physical and mental preparation required for competitions and seeing progress from one show to the next.

What Workout Plan Worked Best For You?

I believe the most important aspect to my workout plan is to believe in what I am doing. Over the past two years, I have found that it is best to allow my workouts to evolve - from the exercises, intensity, repetitions, type of cardio, etc., so that my body does not get used to any one specific thing. In general, lifting heavy has provided the greatest muscle gains for me. I am scientific about the way I approach my workouts and track everything.

Day 1: Upper Body
  • Barbell Deadlifts Barbell Deadlifts

    Barbell Deadlifts

    3 sets of 5 reps
  • Weighted Pull-Ups Weighted Pull-Ups

    Weighted Pull-Ups

    3 sets of 5 reps
  • Machine Rows Machine Rows

    Machine Rows

    3 sets of 5 reps
  • Cable Crossovers Cable Crossovers

    Cable Crossovers

    2 sets of 10 reps
  • Seated Dumbbell Shoulder Press Seated Dumbbell Shoulder Press

    Seated Dumbbell Shoulder Press

    3 sets of 5 reps
  • Side Lateral Raises Side Lateral Raises

    Side Lateral Raises

    3 sets of 5 reps
  • Seated Bent-Over Rear Deltoid Raises Seated Bent-Over Rear Deltoid Raises

    Seated Bent-Over Rear Deltoid Raises

    3 sets of 5 reps
  • EZ-Bar Curls EZ-Bar Curls

    EZ-Bar Curls

    3 sets of 5 reps
  • Cable Push-Downs Cable Push-Downs

    Cable Push-Downs

    3 sets of 5 reps


Day 2: Lower Body
  • Squats Squats

    Squats

    3 sets of 5 reps
  • Leg Press Leg Press

    Leg Press

    2 sets of 10 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    2 sets of 10 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    3 sets of 8 reps
  • Seated Leg Curls Seated Leg Curls

    Seated Leg Curls

    3 sets of 5 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    3 sets of 5 reps
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    3 sets of 5 reps


Day 3: Abs/Cardio


Day 4: Upper Body
  • Barbell Deadlifts Barbell Deadlifts

    Barbell Deadlifts

    4 sets of 8 reps
  • Seated Dumbbell Shoulder Press Seated Dumbbell Shoulder Press

    Seated Dumbbell Shoulder Press

    4 sets of 10 reps
  • Reverse Flyes With External Rotation Reverse Flyes With External Rotation

    Reverse Flyes With External Rotation

    4 sets of 10 reps
  • Seated Bent-Over Rear Deltoid Raise Seated Bent-Over Rear Deltoid Raise

    Seated Bent-Over Rear Deltoid Raise

    4 sets of 10 reps
  • Side Lateral Raises Side Lateral Raises

    Side Lateral Raises

    4 sets of 10 reps
  • Cable Front Raises Cable Front Raises

    Cable Front Raises

    4 sets of 10 reps
  • Concentration Curls Concentration Curls

    Concentration Curls

    4 sets of 10 reps
  • Machine Preacher Curls Machine Preacher Curls

    Machine Preacher Curls

    4 sets of 10 reps
  • Cable Rope Push-Downs Cable Rope Push-Downs

    Cable Rope Push-Downs

    4 sets of 10 reps
     
    Alternate Options:
    Reverse Grip Push-Downs
  • Triceps Kickbacks Triceps Kickbacks

    Triceps Kickbacks

    4 sets of 10 reps


Day 5: Lower Body
  • Squats Squats

    Squats

    4 sets of 10 reps
  • Leg Press Leg Press

    Leg Press

    4 sets of 15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 20 reps
  • Romanian Deadlifts Romanian Deadlifts

    Romanian Deadlifts

    4 sets of 12 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    4 sets of 15 reps
  • Glute Ham Raises Glute Ham Raises

    Glute Ham Raises

    4 sets of 12 reps
  • Barbell Glute Raises Barbell Glute Raises

    Barbell Glute Raises

    4 sets of 20 reps
  • Standing Barbell Calf Raises Standing Barbell Calf Raises

    Standing Barbell Calf Raises

    4 sets of 15 reps
  • Seated Calf Raises Seated Calf Raises

    Seated Calf Raises

    4 sets of 20 reps


Day 6: Upper Body
  • Chin-Ups Chin-Ups

    Chin-Ups

    4 sets of 10 reps
  • Cable Incline Push-Downs Cable Incline Push-Downs

    Cable Incline Push-Downs

    4 sets of 10 reps
  • V-Bar Pull-Downs V-Bar Pull-Downs

    V-Bar Pull-Downs

    4 sets of 10 reps
  • Bent-Over Dumbbell Rows Bent-Over Dumbbell Rows

    Bent-Over Dumbbell Rows

    4 sets of 10 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    4 sets of 10 reps
  • Back Extensions Back Extensions

    Back Extensions

    4 sets of 10 reps
  • Stiff-Leg Barbell Good Mornings Stiff-Leg Barbell Good Mornings

    Stiff-Leg Barbell Good Mornings

    4 sets of 10 reps
  • Cardio Cardio

    Cardio

    30 minutes


Day 7: Off
What Nutrition Plan Has Worked Best For You?

I eat clean Sunday - Friday and have an "earned day" on Saturday.

What Supplements Have Given You The Greatest Gains?
Meal 5
Meal 7
Why Do You Love Fitness/Bodybuilding?

It's not only a physical journey but a mental journey too. I feel grounded and happy after taking time for myself each day for weights and cardio. Competing in figure has really taught me that embracing the small victories is what this sport is about.

What Motivates You To Follow A Healthy Lifestyle?

My husband is a major source of support and motivation. He eats clean with me and is by my side for every workout. He keeps me focused!

Other major sources of motivation and support are friends and family. Most competitors are extremely hard on themselves, and it is our support groups that remind us to embrace our progress.

What Made You Want To Achieve Your Goals?

I want to live a long healthy life. I do not want poor eating habits or inactivity to be debilitating factors as I get older. I love lifting weights and feeling strong. Balancing strength and femininity is something I aspire to learn more about each and every day.

What Are Your Future Fitness/Bodybuilding Plans?

I plan to compete in more national level NPC figure competitions and obtain my IFBB Figure Pro Card. I hope to inspire and educate other men and women along the way.

What One Tip Would You Give Other Fitness Competitors?

Figure out what motivates you and never lose sight of that.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

My favorite would have to be Frank Zane. He had accomplished a statuesque physique through his scientific approach to training. He had always emphasized proportion and symmetry over bulk and size. His push for aesthetics and science driven training are things I apply in my own workouts.

I also admire Larissa Reis, Ava Cowan, and Erin Stern. I love their feminine physiques and proportions.

This 'all-star' crossed the bridge when she came to it.
What Features Do You Use On Bodybuilding.com?

When I first started working out consistently, I frequently visited Bodybuilding.com's exercise guide. I found the descriptions and videos essential to my training. I also love Bodybuilding.com's customer service, as they have always helped me find just what I need. Last but not least, I love their photo galleries from competitions and back stage photos.

Photographic Credit

Amy Harrington and Isaac Hinds