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Quick Stats:
Age: 20
Height: 5’2” – 160 cm
Weight: 130 lbs – 59 kg
How did you get started with bodybuilding?
I’ve always been passionate about pushing my body and my limits. Before I started working out, I used to play basketball. After ten years of basketball, I wanted to do something entirely different, but I had trouble committing to a scheduled training roster, that’s when I decided to try out a sport that I could do on my terms. When I first got into fitness it was recreational; I only worked out maybe twice a week.
After six months of training, I decided to raise the bar, and I got in touch with a coach to help me with my diet.
Where does your motivation come from?
What motivates me the most is seeing the results from all of my hard work, and I’m always looking for new ways to test myself and stretch my limits. The second thing that really motivates me is the daily support that I receive through my social media platforms, especially on Instagram. I’m very thankful for all of the support that I receive from everyone, and I never take it for granted. I try my very best to post interesting content which will motivate everyone to work out as well and make everyone believe that they can also have good results if they believe in it, and work hard for it too. The last thing that motivates me is my role model. I think everyone has someone that they look up to. For me, that’s Michelle Lewin, she’s an interesting fitness personality, and I like how she made her way to the top in this industry.
Because of Michelle, I will never stop believing in myself.
What workout routine has worked best for you?
I find that what works best for me is using a rep range of 8-12 reps; this allows me to go heavy on the weights. I also like to play around with supersets, drop sets and pyramid sets, and I limit my workouts to 4-5 exercises. I never go over that because adding more exercises feels like a waste of time to me, and I like to execute them correctly.
Full Routine:
Monday: Delts/Abs
- Smith Machine Shoulder Press 4 x 12 (Superset)
- Barbell Front Raises 4 x 12
- Dumbbell Shoulder Press 4 x 12 (Superset)
- Cable Face Pulls 4 x 12
- Dumbbell Side Laterals 3 x Failure (Drop Set)
- Hanging Leg Raises 3 x Failure
- Lying Leg Raises 4 x 15 (Superset)
- Crunches 4 x Failure
Tuesday: Quads/Calves
- Neutral Stance Leg Press 4 x 10
- Wide Stance Leg Press 4 x 10
- Narrow Stance Leg Press 4 x 10
- Reverse Hack Squats 4 x 12 (Superset)
- Sissy Squats 4 x 12
- Leg Extensions 4 x 10
- Standing Calf Raises 4 x 20
Wednesday: Glutes
- Hip Thrusts 15/12/10/10/8
- Reverse Hack Squats 4 x 12 (Superset)
- Abductor 4 x 15-20
- Smith Machine Reverse Lunges 4 x 20
- Cable Kickbacks 4 x 12 (each leg)
Thursday: Back/Abs
- Wide Grip Pull Ups (Warm Up)
- Bent-Over Barbell Rows 4 x 10
- Lat Pulldowns 12/12/10/8
- Seated Cable Rows 4 x 10-12 (Superset)
- Standing Lat Pulldowns 4 x 12
- Hanging Leg Raises 4 x Failure
- Kneeling Cable Crunches 4 x 15-20
Friday: Hams/Glutes
- Stiff Legged Deadlifts 4 x 12
- Seated Leg Curls 5 x 12-15
- Standing Leg Curls 4 x 12
- Reverse Hack Squats 3 x 15
Saturday: Cardio
Sunday: Rest
What is your secret to your incredible leg and glute development?
When I first started working out, I had no clue as to what would work best for me. I would search on YouTube for exercises that would help me add size to my legs. In the beginning, I worked out my quads three times per week, but they soon became so overdeveloped; that’s when I decided to change my workout routine. Now, I split my leg routine into three different workouts by focusing on one particular leg muscle per training session.
For me, this has been a key contributing factor for my success, and I really would recommend it to anyone who wants to add size to their legs.
If you had to pick only 3 exercises what would they be and why?
- Leg Press: There are a lot of variations for the leg press, and I like to mix up my foot positions on this exercise because it allows me to push myself really hard, and it enables me to experience great pumps.
- Reverse Hack Squats: I like that this exercise also has a lot of variations to it. When performing the reverse hack squat, I have a great mind-muscle connection for it, and because of this, I can really focus on my muscle contractions.
- Walking Lunges: I really love doing these for multiple reasons; I really feel it helps to improve my overall balance, stabilize my core, and it’s great for cardio! My favorite time to do walking lunges is at the end of my work out for a good burn.
What is your diet like?
I prefer to stick with wholesome foods, and I try to limit the use of supplements.
Daily Diet:
- Meal 1: ¼ cup Oats, 1 scoop Protein, 1 cup Light Yogurt and 1 Apple
- Meal 2: 5 ounces Low Fat Cottage Cheese, 2 ½ ounces Banana and 1 tablespoon Nuts
- Meal 3: 3 ½ ounces Chicken, ¼ cup Rice and 1 cup Vegetables
- Meal 4: 5 ounces Low Fat Cottage Cheese, 1 Apple and 1 tablespoon Peanut Butter
- Meal 5: 1 scoop Protein and 2 ounces Carbs (post workout)
- Meal 6: 5 ounces Potatoes, 5 ounces Chicken and 1 cup Vegetables
- Meal 7: 5 ounces Low Fat Cottage Cheese and 1 small piece Dark Chocolate
What’s the one food you couldn’t live without, and how do you handle food cravings?
The one thing I just couldn’t live without is French bread. I handle my cravings for French bread by overloading myself with it on Sunday mornings haha.
Sunday morning is my set day to go all out on my breakfast; this helps me stay on track with my diet, and it keeps me satisfied throughout the week.
How does your training and diet evolve as you get closer to a competition?
I start prepping at about the twelve week mark. I start by reducing my total daily caloric intake and dropping my carbohydrates slightly. I do this on a weekly basis while adjusting my cardio accordingly.
At the start of my prep, I do cardio 3-4 times per week, but as the competition gets closer, depending on how well my body is reacting to the diet, I will add in additional cardio.
What is your supplementation like?
I like to keep my supplementation very basic.
- Protein
- BCAA’s
- Multivitamin
- Magnesium
Favorite Quote:
“Don’t stop when you’re tired, stop when you’re done!”
Social Media:
Instagram: @savannahprez
Facebook: https://www.facebook.com/savannahprezz/
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