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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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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
aximep
http://bodyspace.bodybuilding.com/maximephttp://bodyspace.bodybuilding.com/http://bodyspace.bodybuilding.com/permalink/weight/maximep/189157591http://bodyspace.bodybuilding.com/maximephttp://ad.bodybuilding.com/www/delivery/ck.php?n=1245662604&cb=3164&source=http://adclick.g.doubleclick.net/aclk%253Fsa%253DL%2526ai%253DB5zDmEaAoUpqWDovNigfx9oCIBa6h8acDAAAAEAEgADgAWPafovpSYMvLgYW0F4IBF2NhLXB1Yi01MzM3NDU1ODYzMjgyMTAzsgEUd3d3LmJvZHlidWlsZGluZy5jb226AQswMGdmcF9pbWFnZcgBCdoBTGh0dHA6Ly93d3cuYm9keWJ1aWxkaW5nLmNvbS9mdW4vZml0bmVzcy1hbWF0ZXVyLW9mLXRoZS13ZWVrLWxhZHktbXVzY2xlLmh0bWzAAgLgAgDqAiU1NDgwLzU0ODAubGlhLmJvZHlidWlsZGluZy9zdXBlci1zaXRl-AL_0R6QA7AJmAPgA6gDAdAEkE7gBAGgBiA%2526num%253D0%2526sig%253DAOD64_0CVFDtK4QW5lYk9Qu6XfER56_MqA%2526client%253Dca-pub-5337455863282103%2526adurl%253Dhttp://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.htmlhttp://bodyspace.bodybuilding.com/gfuerte/mailto:[email protected]7/30/2019 Lady Muscle Fitness Amateur of the Week
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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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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Incline Flyes
5 sets of 12-15 reps
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
5 sets of 12-15 reps
Seated Cable Rows
5 sets of 12-15 reps
Straight-Arm Cable Pull-Downs
5 sets of 12-15 reps
Machine Rows
5 sets of 8-12 reps
Dumbbell Rows
3 sets of 12-15 reps
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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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Cable Curls
5 sets of 12-15 reps
Barbell Curls
5 sets of 10-15 reps
Alternating Seated Dumbbell Curls
5 sets of 9-15 reps each side
Rope Cable Curls
5 sets of 12-15 reps
Triceps Cable Push-Downs
5 sets of 9-15 reps
Decline EZ-Bar Skull Crushers
5 sets of 10-15 reps
Reverse-Grip Cable Push-Downs
5 sets of 12-15 reps
Cable Curls
3 sets of 12-15 reps
Printable Page PDF Document
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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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Triceps Rope Push-Downs
3 sets of 12-15 reps
Smith Machine Squats
5-6 sets of 6-15 reps
Hack Squats
5 sets of 9-15 reps
Leg Extensions
5 sets of 12-15 reps
Leg Press
5 sets of 12-15 reps
Dumbbell Sumo Squats (shown with barbell)
3 sets of 15 reps
Military Press
5 sets of 9-15 reps
Printable Page PDF Document
Day 5: Quads
Superset
Printable Page PDF Document
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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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Lateral Raise
5 sets of 9-15 reps
Dumbbell Reverse Flyes
5 sets of 9-15 reps
Upright Rows
5 sets of 10-15 reps
Reverse Pec Decks
3-5 sets of 12-15 reps
Front Dumbbell Raise3-5 sets of 12-15 reps
Arnold Press
3 sets of 10-15 reps
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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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Lying Leg Curls
5 sets of 10-20 reps
Stiff-Legged Deadlift
5 sets of 12-15 reps
Seated Leg Curls
5 sets of 12-15 reps
Hip Adductors
5 sets of 12-15 reps
Isolated Leg Curls
5 sets of 12-15 reps
Hip Abductors5 sets of 12-15 reps
Hyperextensions
3-5 sets of 15 reps
Donkey Calf Raise
5 sets of 15 reps
Printable Page PDF Document
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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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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
Printable Page PDF Document
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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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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%29/7/30/2019 Lady Muscle Fitness Amateur of the Week
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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.html7/30/2019 Lady Muscle Fitness Amateur of the Week
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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."
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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/890/7/30/2019 Lady Muscle Fitness Amateur of the Week
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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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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
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18/19
05/09/2013 Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!
www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html 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
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