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Gwen's confidence and inte llect madeher a force on the competition circuit.Now she harne sses inspiration from IrisKyle to make a strong professionalpush!

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2/19



Name: Gwen Fuerte

E-Mail:[email protected]

BodySpace:gfuerte

Location: Beloit, Wisconsin

Age: 35 Height: 5'3"

Weight: 142 lbs contest, 170 lbs off

Years Bodybuilding: 3

QHow Did Your Fitness Journey Begin?

I was born with a taped-up bar of an

old Tuff Stuff Smith machine across

my back. It was an odd twist of fate that I

was in the basement gym, but there I was. I

looked at myself in the mirror, completely

unaware of what I was doing, un-racked the

weight, and got ready for another set.

I say that's when I was born because that

day changed my life. My lifting partner said

it was pure chance that my first day was leg

day, but it was meant to be. It's fitting that my passion for bodybuilding was forged on the most

grueling day. It set my attitude toward the gym.

I never expected to be in a weight room at 33 years old, but for some reason, when the new guy

at work invited me to work out with him one time, I said yes. He was a seasoned veteran with

more than 25 years experience in the gym. I don't know what he saw in me that moved him to

extend the invitation. All it took was one day; the initial feeling of weight across my back to

unleash a new person within me.

updated hiseight from 155 Lbs.

o 151 Lbs., a loss ofLbs. in 60 d ays.

View All

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3/19



Bench Press

5 sets of 6-12 reps

Incline Bench Press

5 sets of 6-12 reps

Chest Press Machine

5 sets of 10-15 reps

After my first leg day, I couldn't walk right for a week, but I never missed a day. We were

warriors. Every day after work I drove more than a half hour to train for two hours. As my control

improved and I lifted more weight, an amazing thing happened. My body responded and I noticed

new changes weekly.

It was never about trying to look a certain way. It was about understanding that I had control of

my body and didn't have to settle for being a chubby size 16 who was never comfortable in a

swimsuit. This has been an empowering experience that gave me life.

What Fitness Regimen Delivered the Best Results?

My results came from a traditional split that's the meat and potatoes for many bodybuilders. I stillfollow the same recipe and hit each body part once per week. Consistency is important, but the

body needs to be constantly challenged, so I regularly incorporate drop sets, negatives,

rest/pause, forced, and partial reps. I like to experiment with different grips, attachments, and

angles to get the most out of every exercise.

Day 1: Chest
http://pop%28%27machine-bench-press%27%29/http://pop%28%27machine-bench-press%27%29/http://pop%28%27machine-bench-press%27%29/http://pop%28%27barbell-incline-bench-press-medium-grip%27%29/http://pop%28%27barbell-incline-bench-press-medium-grip%27%29/http://pop%28%27barbell-incline-bench-press-medium-grip%27%29/http://pop%28%27barbell-bench-press-medium-grip%27%29/http://pop%28%27barbell-bench-press-medium-grip%27%29/http://pop%28%27barbell-bench-press-medium-grip%27%29/


4/19



Incline Flyes


Reverse Flyes

3 dropsets

Wide-Grip Chin-Ups

3-4 sets of 10-20 reps

T-Bar Rows

5 sets of 8-15 reps

Wide-Grip Lat Pull-Downs


Seated Cable Rows


Straight-Arm Cable Pull-Downs


Machine Rows

5 sets of 8-12 reps

Dumbbell Rows


Printable Page PDF Document

Day 2: Back

Superset
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bench+Press:+5+sets+of+6-12+reps&Sets%5B%5D=5&Exercise%5B%5D=Incline+Bench+Press:+5+sets+of+6-12+reps&Sets%5B%5D=5&Exercise%5B%5D=Chest+Press+Machine:+5+sets+of+10-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Incline+Flyes:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Reverse+Flyes:+3+dropsets&Sets%5B%5D=3&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Chest+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Bench+Press:+5+sets+of+6-12+reps&Sets%5B%5D=5&Exercise%5B%5D=Incline+Bench+Press:+5+sets+of+6-12+reps&Sets%5B%5D=5&Exercise%5B%5D=Chest+Press+Machine:+5+sets+of+10-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Incline+Flyes:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Reverse+Flyes:+3+dropsets&Sets%5B%5D=3&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Chest+Workouthttp://pop%28%27bent-over-two-dumbbell-row%27%29/http://pop%28%27bent-over-two-dumbbell-row%27%29/http://pop%28%27bent-over-two-dumbbell-row%27%29/http://pop%28%27leverage-high-row%27%29/http://pop%28%27leverage-high-row%27%29/http://pop%28%27leverage-high-row%27%29/http://pop%28%27straight-arm-pulldown%27%29/http://pop%28%27straight-arm-pulldown%27%29/http://pop%28%27straight-arm-pulldown%27%29/http://pop%28%27seated-cable-rows%27%29/http://pop%28%27seated-cable-rows%27%29/http://pop%28%27seated-cable-rows%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27wide-grip-lat-pulldown%27%29/http://pop%28%27bent-over-two-arm-long-bar-row%27%29/http://pop%28%27bent-over-two-arm-long-bar-row%27%29/http://pop%28%27bent-over-two-arm-long-bar-row%27%29/http://pop%28%27chin-up%27%29/http://pop%28%27chin-up%27%29/http://pop%28%27chin-up%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27incline-dumbbell-flyes%27%29/http://pop%28%27incline-dumbbell-flyes%27%29/http://pop%28%27incline-dumbbell-flyes%27%29/


5/19



Cable Curls


Barbell Curls


Alternating Seated Dumbbell Curls

5 sets of 9-15 reps each side

Rope Cable Curls


Triceps Cable Push-Downs

5 sets of 9-15 reps

Decline EZ-Bar Skull Crushers


Reverse-Grip Cable Push-Downs


Cable Curls



Day 3: Rest

Day 4: Arms

Superset
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Wide-Grip+Chin-Ups:+3-4+sets+of+10-20+reps&Sets%5B%5D=3&Exercise%5B%5D=T-Bar+Rows:+5+sets+of+8-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Wide-Grip+Lat+Pull-Downs:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Seated+Cable+Rows:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Straight-Arm+Cable+Pull-Downs:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Machine+Rows:+5+sets+of+8-12+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+Rows:+3+sets+of+12-15+reps&Sets%5B%5D=3&TotalExercises=8&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Back+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Wide-Grip+Chin-Ups:+3-4+sets+of+10-20+reps&Sets%5B%5D=3&Exercise%5B%5D=T-Bar+Rows:+5+sets+of+8-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Wide-Grip+Lat+Pull-Downs:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Seated+Cable+Rows:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Straight-Arm+Cable+Pull-Downs:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Machine+Rows:+5+sets+of+8-12+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+Rows:+3+sets+of+12-15+reps&Sets%5B%5D=3&TotalExercises=8&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Back+Workouthttp://pop%28%27standing-biceps-cable-curl%27%29/http://pop%28%27standing-biceps-cable-curl%27%29/http://pop%28%27standing-biceps-cable-curl%27%29/http://pop%28%27reverse-grip-triceps-pushdown%27%29/http://pop%28%27reverse-grip-triceps-pushdown%27%29/http://pop%28%27reverse-grip-triceps-pushdown%27%29/http://pop%28%27decline-ez-bar-triceps-extension%27%29/http://pop%28%27decline-ez-bar-triceps-extension%27%29/http://pop%28%27decline-ez-bar-triceps-extension%27%29/http://pop%28%27triceps-pushdown%27%29/http://pop%28%27triceps-pushdown%27%29/http://pop%28%27triceps-pushdown%27%29/http://pop%28%27cable-hammer-curls-rope-attachment%27%29/http://pop%28%27cable-hammer-curls-rope-attachment%27%29/http://pop%28%27cable-hammer-curls-rope-attachment%27%29/http://pop%28%27alternate-incline-dumbbell-curl%27%29/http://pop%28%27alternate-incline-dumbbell-curl%27%29/http://pop%28%27alternate-incline-dumbbell-curl%27%29/http://pop%28%27barbell-curl%27%29/http://pop%28%27barbell-curl%27%29/http://pop%28%27barbell-curl%27%29/http://pop%28%27standing-biceps-cable-curl%27%29/http://pop%28%27standing-biceps-cable-curl%27%29/http://pop%28%27standing-biceps-cable-curl%27%29/


6/19



Triceps Rope Push-Downs


Smith Machine Squats


Hack Squats

5 sets of 9-15 reps

Leg Extensions


Leg Press


Dumbbell Sumo Squats (shown with barbell)

3 sets of 15 reps

Military Press

5 sets of 9-15 reps


Day 5: Quads

Superset


Day 6: Shoulde rs/Traps

Superset
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Smith+Machine+Squats:+5-6+sets+of+6-15+reps&Sets%5B%5D=6&Exercise%5B%5D=Hack+Squats:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Leg+Extensions:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Leg+Press:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+Sumo+Squats:+3+sets+of+15+reps&Sets%5B%5D=3&TotalExercises=6&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Quads+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Smith+Machine+Squats:+5-6+sets+of+6-15+reps&Sets%5B%5D=6&Exercise%5B%5D=Hack+Squats:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Leg+Extensions:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Leg+Press:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+Sumo+Squats:+3+sets+of+15+reps&Sets%5B%5D=3&TotalExercises=6&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Quads+Workouthttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Cable+Curls:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Barbell+Curls:+5+sets+of+10-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Alternating+Seated+Dumbbell+Curls:+5+sets+of+9-15+reps+each+side&Sets%5B%5D=5&Exercise%5B%5D=Rope+Cable+Curls:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Triceps+Cable+Push-Downs:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Decline+EZ-Bar+Skull+Crushers:+5+sets+of+10-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Reverse-Grip+Cable+Push-Downs:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Cable+Curls:+3+sets+of+12-15+reps&Sets%5B%5D=3&Exercise%5B%5D=Triceps+Rope+Push-Downs:+3+sets+of+12-15+reps&Sets%5B%5D=3&TotalExercises=10&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Arms+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Cable+Curls:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Barbell+Curls:+5+sets+of+10-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Alternating+Seated+Dumbbell+Curls:+5+sets+of+9-15+reps+each+side&Sets%5B%5D=5&Exercise%5B%5D=Rope+Cable+Curls:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Triceps+Cable+Push-Downs:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Decline+EZ-Bar+Skull+Crushers:+5+sets+of+10-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Reverse-Grip+Cable+Push-Downs:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Cable+Curls:+3+sets+of+12-15+reps&Sets%5B%5D=3&Exercise%5B%5D=Triceps+Rope+Push-Downs:+3+sets+of+12-15+reps&Sets%5B%5D=3&TotalExercises=10&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Arms+Workouthttp://pop%28%27standing-military-press%27%29/http://pop%28%27standing-military-press%27%29/http://pop%28%27standing-military-press%27%29/http://pop%28%27wide-stance-barbell-squat%27%29/http://pop%28%27wide-stance-barbell-squat%27%29/http://pop%28%27wide-stance-barbell-squat%27%29/http://pop%28%27leg-press%27%29/http://pop%28%27leg-press%27%29/http://pop%28%27leg-press%27%29/http://pop%28%27leg-extensions%27%29/http://pop%28%27leg-extensions%27%29/http://pop%28%27leg-extensions%27%29/http://pop%28%27hack-squat%27%29/http://pop%28%27hack-squat%27%29/http://pop%28%27hack-squat%27%29/http://pop%28%27smith-machine-squat%27%29/http://pop%28%27smith-machine-squat%27%29/http://pop%28%27smith-machine-squat%27%29/http://pop%28%27triceps-pushdown-rope-attachment%27%29/http://pop%28%27triceps-pushdown-rope-attachment%27%29/http://pop%28%27triceps-pushdown-rope-attachment%27%29/


7/19



Lateral Raise

5 sets of 9-15 reps

Dumbbell Reverse Flyes

5 sets of 9-15 reps

Upright Rows


Reverse Pec Decks


Front Dumbbell Raise3-5 sets of 12-15 reps

Arnold Press


Smith Machine Shrugs

6 sets of 15 reps

Cable Shrugs

3-5 sets of 15 reps

Seated Dumbbell Shrugs (shown standing)

5 sets of 15 reps

Superset
http://pop%28%27dumbbell-shrug%27%29/http://pop%28%27dumbbell-shrug%27%29/http://pop%28%27dumbbell-shrug%27%29/http://pop%28%27cable-shrugs%27%29/http://pop%28%27cable-shrugs%27%29/http://pop%28%27cable-shrugs%27%29/http://pop%28%27smith-machine-shrug%27%29/http://pop%28%27smith-machine-shrug%27%29/http://pop%28%27smith-machine-shrug%27%29/http://pop%28%27arnold-dumbbell-press%27%29/http://pop%28%27arnold-dumbbell-press%27%29/http://pop%28%27arnold-dumbbell-press%27%29/http://pop%28%27front-two-dumbbell-raise%27%29/http://pop%28%27front-two-dumbbell-raise%27%29/http://pop%28%27front-two-dumbbell-raise%27%29/http://pop%28%27reverse-machine-flyes%27%29/http://pop%28%27reverse-machine-flyes%27%29/http://pop%28%27reverse-machine-flyes%27%29/http://pop%28%27upright-barbell-row%27%29/http://pop%28%27upright-barbell-row%27%29/http://pop%28%27upright-barbell-row%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27reverse-flyes%27%29/http://pop%28%27side-lateral-raise%27%29/http://pop%28%27side-lateral-raise%27%29/http://pop%28%27side-lateral-raise%27%29/


8/19



Lying Leg Curls


Stiff-Legged Deadlift


Seated Leg Curls


Hip Adductors


Isolated Leg Curls


Hip Abductors5 sets of 12-15 reps

Hyperextensions

3-5 sets of 15 reps

Donkey Calf Raise

5 sets of 15 reps


Day 7: Hamstrings/Glutes/Calve s

Superset

Superset
http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Military+Press:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Lateral+Raise:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+Reverse+Flyes:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Upright+Rows:+5+sets+of+10-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Reverse+Pec+Decks:+3-5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Front+Dumbbell+Raise:+3-5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Arnold+Press:+3+sets+of+10-15+reps&Sets%5B%5D=3&Exercise%5B%5D=Smith+Machine+Shrugs:+6+sets+of+15+reps&Sets%5B%5D=6&Exercise%5B%5D=Cable+Shrugs:+3-5+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Seated+Dumbbell+Shrugs:+5+sets+of+15+reps&Sets%5B%5D=5&TotalExercises=12&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Shoulders/Traps+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Military+Press:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Lateral+Raise:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Dumbbell+Reverse+Flyes:+5+sets+of+9-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Upright+Rows:+5+sets+of+10-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Reverse+Pec+Decks:+3-5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Front+Dumbbell+Raise:+3-5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Arnold+Press:+3+sets+of+10-15+reps&Sets%5B%5D=3&Exercise%5B%5D=Smith+Machine+Shrugs:+6+sets+of+15+reps&Sets%5B%5D=6&Exercise%5B%5D=Cable+Shrugs:+3-5+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Seated+Dumbbell+Shrugs:+5+sets+of+15+reps&Sets%5B%5D=5&TotalExercises=12&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Shoulders/Traps+Workouthttp://pop%28%27donkey-calf-raises%27%29/http://pop%28%27donkey-calf-raises%27%29/http://pop%28%27donkey-calf-raises%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/http://pop%28%27hyperextensions-back-extensions%27%29/http://pop%28%27thigh-abductor%27%29/http://pop%28%27thigh-abductor%27%29/http://pop%28%27thigh-abductor%27%29/http://pop%28%27standing-leg-curl%27%29/http://pop%28%27standing-leg-curl%27%29/http://pop%28%27standing-leg-curl%27%29/http://pop%28%27thigh-adductor%27%29/http://pop%28%27thigh-adductor%27%29/http://pop%28%27thigh-adductor%27%29/http://pop%28%27seated-leg-curl%27%29/http://pop%28%27seated-leg-curl%27%29/http://pop%28%27seated-leg-curl%27%29/http://pop%28%27stiff-legged-barbell-deadlift%27%29/http://pop%28%27stiff-legged-barbell-deadlift%27%29/http://pop%28%27stiff-legged-barbell-deadlift%27%29/http://pop%28%27lying-leg-curls%27%29/http://pop%28%27lying-leg-curls%27%29/http://pop%28%27lying-leg-curls%27%29/


9/19



Standing Calf Raise

5 sets of 15 reps

Calf Press On Leg Press

3-5 sets to failure

Steel Cut Oats

1 cup

Whey Protein

1 serving


What Nutrition Plan Fueled Your Body?

Preparing for the Ottawa show taught me how powerful food is. People get too caught up in

supplements. Until you get your diet under control and make it a priority, you will never realize

your potential.

I handled my diet and made it about numbers instead of taste. My contest prep coach created an

offseason diet for me that allowed for 2500 calories, half of which came from carbs, and the other

half split three ways (two parts protein and one part fat). She limited my sodium intake to 1500

milligrams per day and sugar to 100 grams per day. I cut out restaurant and packaged foods and

ate whole foods. The resulting transformation was nothing short of amazing.

Meal 1

Amateurs Of The WeekMain PageBodybuilding.com honors amateurs across all categories

for their hard work, dedication, and great phys iques.

Learn how our featured amateurs built their bodies and

hit their goals!
http://www.bodybuilding.com/fun/amateurs-of-the-week.htmlhttp://www.bodybuilding.com/fun/amateurs-of-the-week.htmlhttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Lying+Leg+Curls:+5+sets+of+10-20+reps&Sets%5B%5D=5&Exercise%5B%5D=Stiff-Legged+Deadlift:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Seated+Leg+Curls:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Hip+Adductors:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Isolated+Leg+Curls:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Hip+Abductors:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Hyperextensions:+3-5+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Donkey+Calf+Raise:+5+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Standing+Calf+Raise:+5+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Calf+Press+On+Leg+Press:+3-5+sets+to+failure&Sets%5B%5D=5&TotalExercises=12&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Hamstrings/Glutes/Calves+Workout&pdf=yeshttp://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Lying+Leg+Curls:+5+sets+of+10-20+reps&Sets%5B%5D=5&Exercise%5B%5D=Stiff-Legged+Deadlift:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Seated+Leg+Curls:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Hip+Adductors:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Superset&Sets%5B%5D=0&Exercise%5B%5D=Isolated+Leg+Curls:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Hip+Abductors:+5+sets+of+12-15+reps&Sets%5B%5D=5&Exercise%5B%5D=Hyperextensions:+3-5+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Donkey+Calf+Raise:+5+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Standing+Calf+Raise:+5+sets+of+15+reps&Sets%5B%5D=5&Exercise%5B%5D=Calf+Press+On+Leg+Press:+3-5+sets+to+failure&Sets%5B%5D=5&TotalExercises=12&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Gwen+Fuerte&name=Hamstrings/Glutes/Calves+Workouthttp://www.bodybuilding.com/store/whey.htmlhttp://nutrientpop%28%2720038%27%29/http://pop%28%27standing-calf-raises%27%29/http://pop%28%27standing-calf-raises%27%29/http://pop%28%27calf-press-on-the-leg-press-machine%27%29/http://pop%28%27calf-press-on-the-leg-press-machine%27%29/http://pop%28%27calf-press-on-the-leg-press-machine%27%29/http://pop%28%27standing-calf-raises%27%29/


10/19



Blueberries

1/4 cup

Egg

1 egg

Egg Whites

4 whites

Chicken Breast

1 serving

Sweet Potatoes

2 cups

Steak

8 ounces

Veggies

2 cups

Quinoa

1 cup

Meal 2

Meal 3

Me al 4: Pre-Workout
http://nutrientpop%28%2720035%27%29/http://nutrientpop%28%2713291%27%29/http://nutrientpop%28%2711507%27%29/http://nutrientpop%28%275011%27%29/http://nutrientpop%28%271124%27%29/http://nutrientpop%28%271123%27%29/http://nutrientpop%28%279042%27%29/


11/19



Rice Cakes

4 cakes

Unsalted Almond Butter

2 tablespoons

Lentils

1/2 cup

Whey Protein

1 serving

Low-Sodium Tuna

1 can

Brown Rice

1 cup

Wild Caught Cod

8 ounces

Veggies

3 cups

Meal 5: Post-Workout

Meal 6

Meal 7

Meal 8: Before Bed
http://nutrientpop%28%2715015%27%29/http://nutrientpop%28%2720040%27%29/http://nutrientpop%28%2715184%27%29/http://www.bodybuilding.com/store/whey.htmlhttp://nutrientpop%28%2716069%27%29/http://nutrientpop%28%2712195%27%29/http://nutrientpop%28%2719051%27%29/


12/19



Casein Protein

1 serving

Whey Protein

Creatine

BCAAs

Glutamine

BCAAs

Glutamine

What Supplements Gave You an Edge?

With Meal 1

Pre-Workout

Intra-Workout

Post-Workout
http://www.bodybuilding.com/store/glutamine.htmlhttp://www.bodybuilding.com/store/bcaa.htmlhttp://www.bodybuilding.com/store/glutamine.htmlhttp://www.bodybuilding.com/store/bcaa.htmlhttp://www.bodybuilding.com/store/creatine.htmlhttp://www.bodybuilding.com/store/whey.htmlhttp://www.bodybuilding.com/store/mic.html


13/19



Whey Protein

Casein Protein

Before Bed

How Did Your Passion forFitness Emerge?

The appeal of fitness is the implied

challenge that it's you against you. Wealth,

social status, and popularity don't matter.

You can't buy a winning physique. It's

earned one drop of sweat at a time. When I

walk into the weight room, it's there waitingfor me. The iron and mirrors aren't forgiving.

When you make the mind-body connection,

it's like being given a set of super powers.

When you get a taste of that, there's no

going back.

What/Who Motivates You toLive a Healthy Lifestyle?

I'm driven to live a healthy lifestyle because it's essential to improve my physique. I'm not a

health nut at heart, but I'm so passionate about bodybuilding and being competitive on stage thatI'm willing to do whatever it takes to get ahead. Fortunately, I'm not alone. My husband is also a

bodybuilding enthusiast and shares the lifestyle with me. Every successful bodybuilder has a

support group behind them, and my husband Frank is the most important person on my team.

Where Did You Go for Inspiration?

I make the choice every day to stay motivated and find inspiration in synchronicities around me.

Right before NPC Mid-Illinois, on a day that I felt defeated by the intense diet and cardio program,

I got home and sat in my car in the driveway. I thought about pulling out of the show, but fate

wouldn't let me. On the way into the house, I checked the mail and there was a package from my

brother with a note that said "Keep it up, Sis! You're almost to your competition."
http://www.bodybuilding.com/store/mic.htmlhttp://www.bodybuilding.com/store/whey.html


14/19



When I need a push from people who understand what I'm going through and what I'm trying to

achieve, I turn to my circle of friends on Bodybuilding.com. I made a book filled with quotes,

supportive emails, and text messages from friends and family. I even keep pictures that inspire

me (like Tom Platz's quads). I keep it with me always and flip through it when I need a boost.

What Are Your Future FitnessPlans?

I remember a day long ago when I passed my

lifting partner in the hallway at work and he said,

"Gwen, you're only three shows from Olympia." I

laughed at his funny joke, but that comment

planted a seed in my head that refused to remain

dormant. At this point, that idea is a flower and I'm

dreaming big. But this dream can only be attained

in small steps. For me, the next step is winning

next year's Arnold Amateur.

After that, my only plans are to help others get

results in the weight room and do what I can to

promote bodybuilding in the women's divisions. I

try to be approachable in the gym and answer

questions about diet and exercise. Giving back is

essential to my mental and emotional health, and

gives me a real sense of purpose.

What Is the Most Important Fitness Tip?

If you want to see results, educate yourself and never stop learning. Bodybuilding is a science.

It's more cerebral than people think. You can't come at it without a game plan. The more aspects

that you learn about, the more you'll be able to harness the information and put it to good use.

No detail is too small to be ignored. Learn what you can and constantly be open and try new

things.

Who Is Your Favorite Fitness Competitor?

I'm completely in love with the "Golden Age" of bodybuilding.Arnold Schwarzeneggerhas an

almost deity-like appeal for me. As far as modern-day competitors, my favorite is Iris Kyle. She's

a bad lady who brings the whole package and comes on stage dripping with confidence. If I

pointed to one physique that I aspire to, it's hers.

How Did Bodybuilding.com Help You Reach Your Goals?
http://contest.bodybuilding.com/bio/16/http://contest.bodybuilding.com/bio/921/http://contest.bodybuilding.com/bio/890/


15/19



Educating yourself is the best gift you can give yourself, and Bodybuilding.com was one of the

best sources of information for me when I started. The site was an invaluable resource for advice

on nutrition and cardio and provided an arsenal of videos on proper exercise technique. I tracked

workouts, updated my stats, and posted progress pictures. The BodySpace members are great

sources of motivation and are always there with feedback. I can't imagine getting where I am now

without Bodybuilding.com.

Gwen's Top 5 Gym Tracks

1. "Move Bitch" by Ludacris (Feat. Myst ical and I-20)

2. "Black" by Sevendust3. "Rabia" by Nonpoint

4. "Let's Go" by Travis Barker (Feat. Busta Rhymes)

5. "The Blood, The Sweat, The Tears" by Machine Head

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16/19



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17/19



Rep Power: 444

Body Stats

ht: 5'10"wt: 194 lbsbf: 22.0%

captaincranky

You're incredible m otivation, especiall y for my wife who is on

the same path. She's 9 months into body building and has

made grea t progress. It's women like you who keep her

plugging along. Keep up the good work!

Aug 3 0, 20 13 8: 26am |report

Rep Power: 10

Body Stats

ht: 5'3"wt: 172 lbsbf: 20.0%

gfuerte

Thank you so much! Feedback like this is truly what

keeps me going, and seeing people, like your wife,

find success and strength from discovering

themse lves in the gym is w hat it is all abou t for me. I

hope that gym life brings you two as close together as

it has brought me and my husband!

Aug 30, 2 013 5 :55pm |report

Rep Power: 10

Body Stats

ht: 6'0"wt: 262 lbsbf: 27.0%

RelaxImJoking

Its awesom e that you went in on a leg day, woke up the next

day walking funny, feeling sore and s aid, yep... I want more of

this! hahaha.

Aug 3 0, 20 13 10 :48am |report

Rep Power: 10

Body Stats

ht: 5'3"wt: 172 lbsbf: 20.0%

gfuerte

Right!?! That is SO me...lovin' the pain! And I didn't jus t

wake up feeling s ore...I was a mess. I had to roll

around m y office on m y chair for three days I think

because it hurt to much to stand up and sit down.

grins...

Aug 30, 2 013 5 :58pm |report
http://bodyspace.bodybuilding.com/gfuertehttp://bodyspace.bodybuilding.com/gfuerte/more.php?section=progresshttp://bodyspace.bodybuilding.com/gfuertehttp://bodyspace.bodybuilding.com/RelaxImJokinghttp://bodyspace.bodybuilding.com/RelaxImJoking/more.php?section=progresshttp://bodyspace.bodybuilding.com/RelaxImJokinghttp://bodyspace.bodybuilding.com/gfuertehttp://bodyspace.bodybuilding.com/gfuerte/more.php?section=progresshttp://bodyspace.bodybuilding.com/gfuertehttp://bodyspace.bodybuilding.com/captaincrankyhttp://bodyspace.bodybuilding.com/captaincranky/more.php?section=progresshttp://bodyspace.bodybuilding.com/captaincranky


18/19



Rep Power: 12295

Body Stats

ht: 5'3"wt: 105 lbsbf: 25.0%

Taylanna

Wow I have to agree with captaincranky, you are an incredible

motivation Thank You! Well done Gwen keep up the good

work you look great!

Aug 3 0, 20 13 2: 57pm |report

Rep Power: 10

Body Stats

ht: 5'3"wt: 172 lbsbf: 20.0%

gfuerte

:) Thanks for your kindnes s! I jus t love lifting heavy,

and all the great people that I have become friends

with at the gyms that I go to. It makes it a lot easier to

be successful when you love what you do!

Aug 30, 2 013 6 :02pm |report

Rep Power: 10

Body Stats

ht: 5'0"wt: 110.88 lbsbf: 20.8%

rachelbalders

This is one of the bes t Transformations of the Week I've ever

read.

"It was never about trying to look a certain way. It was about

understanding that I had control o f my body": that's what it's

all about, isn't it? Your attitude's fantastic, Gwen: totally

respect what you've done and I'm really happy for you.

Nothing tricky, just determination and consis tency. I'm going

to steal your workouts!

Hope you write more for BB.com.

Sep 1, 2013 6:26pm|report

Rep Power: 10

Body Stats

ht: 5'8"wt: 200 lbsbf: 20.0%

bryanberic

I agree with Cap tain Cranky.I hope he is not too cranky!

Keep on the right path seeking right programmes.Like it.

Sep 2, 2013 1:17am|report
http://bodyspace.bodybuilding.com/bryanberichttp://bodyspace.bodybuilding.com/bryanberic/more.php?section=progresshttp://bodyspace.bodybuilding.com/bryanberichttp://bodyspace.bodybuilding.com/rachelbaldershttp://bodyspace.bodybuilding.com/rachelbalders/more.php?section=progresshttp://bodyspace.bodybuilding.com/rachelbaldershttp://bodyspace.bodybuilding.com/gfuertehttp://bodyspace.bodybuilding.com/gfuerte/more.php?section=progresshttp://bodyspace.bodybuilding.com/gfuertehttp://bodyspace.bodybuilding.com/Taylannahttp://bodyspace.bodybuilding.com/Taylanna/more.php?section=progresshttp://bodyspace.bodybuilding.com/Taylanna


19/19



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Lady Muscle Fitness Amateur of the Week