Sunday, February 26, 2012

Cheryl Brown

Cheryl Brown

Name: Cheryl Brown
Age: 36
Where: Orlando, FL
Height: 5'3"
Weight: 119 Off-Season, 116 Competitio
Years Competing :0
Favorite Bodypart: Shoulders And Biceps
Strongest Bodyparts: Biceps
Favorite Supplements: BodyWell Nutrition Tight Curves Protein and First Order

How Did You Get Started?

I started working out in high school while training for track and cross country. A P.E. teacher even talked me into competing in my high school's annual body building competition. I did and loved it, but never competed again.

Over the years I have been asked many times if I compete in competitions. My answer was always, "No, but I want to someday". Well, as part of my 2008 New Year's resolution, I decided to change that "someday" into today. My goal was to just compete in one show and look half as good as the veteran competitors on stage. I competed in my first NPC show in August 2008, winning the Master's Over-all title.

I WAS HOOKED! I immediately set a new goal for myself, to earn my pro card. That's when I decided to get serious with my training and get help. So, I joined IFBB Fitness Pro Shannon Dey's Team Bombshell...that was the best training decision I ever made! After joining the team I competed in my third NPC show and very first Nationals and placed 4th (B Class)!

Click To Enlarge.
Cheryl Brown.

What Workout Plan Worked Best For You?


Monday & Friday: Treadmill Interval Session - 45 Minutes
Wednesday: Stairmaster Interval Session - 30 Minutes
Tuesday & Thursday: Incline Treadmill - 30 Minutes

Strength Training:

Monday: Quads/Calves/Lower Back

Superset 1: 5 X 20 Leg Extensions
Superset 1: 5 X 20 Close Stance Leg Press
Superset 1: 5 X 50 Pop Squats
Superset 2: 5 X 20 Weighted Lunges With Back Leg Elevated
Superset 2: 5 X 20 Single Leg Squats
Superset 3: 5 X 15 Front Squats On Smith Machine
Superset 3: 5 X 15 Weighted Lunge
5 X 20 Hyperextensions
Superset 4: 5 X 20 Seated Calf Raises
Superset 4: 5 X 10 Standing Calf Raises

Click Here For A Printable Log Of Cheryl Brown's Monday Workout.
Tuesday: Shoulders/Arms/Calves

5 X 8 Rear Delt Lateral Raises
Superset 1: 5 X 8 Front Plate Raise
Superset 1: 5 X 12 Arnold Press
Superset 2: 5 X 15 Dumbbell Lateral Raise
Superset 2: 5 X 8 Standing Barbell Press
Superset 3: 5 X 12 Incline Dumbbell Curls
Superset 3: 5 X 12 Dumbbell Nose Crushers
Superset 4: 5 X 8 Standing Barbell Curl
Superset 4: 5 X 8 Triceps Push Ups
Superset 5: 5 X 15 Preacher Curls
Superset 5: 5 X 15 Rope Push Downs
10x10 Standing Calf Raises

Click Here For A Printable Log Of Cheryl Brown's Tuesday Workout.
Wednesday: Hamstrings/Lower Back

5 X 20 Seated Leg Curls
5 X 25 Leg Curls
5 X 20 Stiff Legged Deadlift
5 X 15 Weighted Bench Step Ups
5 X 15 Good Mornings

Click Here For A Printable Log Of Cheryl Brown's Wednesday Workout.
Thursday: Back/Chest/Calves

10 X 10 Wide Grip Pulldowns
10 X 10 Seated Cable Rows
10 X 10 Pullovers
10 X 10 Incline Dumbbell Press
5 X 10 Incline Dumbbell Fly
10 X 10 Seated Calf Raises

Click Here For A Printable Log Of Cheryl Brown's Thursday Workout.
Friday: Lower Back

10 X 15 Incline Squats
5 X 20 Hyperextensions
10 X 20 Standing Calf Raises

Click Here For A Printable Log Of Cheryl Brown's Friday Workout.

Click To Enlarge.
Cheryl Brown.

What Nutrition Plan Has Worked Best For You?

Meal 1

1/2 Cup Oatmeal
1 Tsp Of Flax Seed Oil

3 Egg Whites
2 0z Flank Steak
Diced Peppers
Chopped Mushrooms
1 Slice Fat Free Cheese

Meal 2

4 Oz Orange Roughy
12 Asparagus Spears
1/4 Grapefruit

Meal 3

4 Oz Ground Turkey Breast
4 Oz Sweet Potato
2 Prunes

Meal 4

4 Oz Chicken Breast
2 Cups Spinach Leaves
1 Tsp Of Flax
Balsamic Vinegar As Dressing
1/4 Cup Carrot Shavings
1 Unsalted Rice Cake

Meal 5

4 Oz Solid White Tuna
1/3 Cup (Cooked) Brown Rice
8 Asparagus Spears

Meal 6

Bombshell Pancakes:
Put In Blender And Mix And Then Cook In Pan With Fat Free Pam Spray

3 Egg Whites
1 Scoop Of Tight Curves Protein
3 Oz Sweet Potato
1 Tsp Of Low Fat Pancake Mix
1/4 Cup No Fat Milk

Meal 7

2 Scoops Of Tight Curves Protein In Water

Click To Enlarge.
Cheryl Brown.

What Supplements Have Given You The Greatest Gains?

Tight Curves Multiple Vitamins
Tight Curves Protein
Vitamin C
Time Released Iron

Why Do You Love Fitness?

Who doesn't like to look and feel fit? It's empowering and absolute drug of choice. Training for competitions keeps me focused and the discipline carries over into many other aspects of my life. I love being a role model for my 4 kids and clients.

What Are Your Future Bodybuilding Plans?

My goal for 2009 is to earn my Pro Card. My upcoming contests are The 2009 Pittsburgh Figure and 2009 Jr. Nationals.

Click To Enlarge.
Cheryl Brown.

What One Tip Would You Give Other Fitness Competitors?

The key to achieving your goals is to stay focused. Set daily, weekly and monthly goals for yourself. All the things that come along with preparing for a competition can become overwhelming otherwise. Most importantly, enjoy the journey and have fun!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

IFBB Fitness Pros Shannon Dey and Adela Garcia, and IFBB Figure Pros Kristal Richardson and Gina Aliotti.


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