Deborah Henry - Figure Competitor

Deborah: From ever since I can remember, I have always been interested in fitness, nutrition and bodybuilding. My love for working out at the gym, getting encouragement from various gym instructors, and fitness as a lifestyle, has inspired me to compete in body building/physique competitions at the national and international levels. Thus debuting my first entrance on June 29th at the Girl Guides Association Headquarters in 2013.

My mission is to bring exposure to female bodybuilding as a sport, emphasize by competing, that female body builders are beautiful and attractive and challenge the stereotype that surrounds women who participate in it.

The body building competition is an annual event that takes place various times throughout the year. It features amateur heavyweight lifters (male and female), fitness (female) and bikini (female) which includes resistance training, aerobics and weightlifting. It benefits males and females of all ages and is highly recommended for long term health.

My nutrition and diet along with my workout program is fundamental, it challenges, motivates and satisfies me, when I see the results. I have outlined my diet and workout program to encourage others to join this lifestyle and reap the rewards.

Training Routine
Mondays: Legs
• Machine Squat – 10 reps- drop 1
• Jump Squats – 10 reps only
• Free Squats – 10 reps only
• Leg Extension – 10 reps- drop 2
• Leg kick back -10 reps only
• Leg press-10rp
• Leg Curls-10rp-drp2
• Deadlift-10rp only
Tuesdays: Chest and Back
• Dumb bell Flys-10reps-drop 2
• Flat Bench Chest Press -10rp only
• Incline Chest Press-10rps-drop 1
• Dumb bell Pullovers-10reps each-drop2
• Lats Pulldown-10reps each-drop2 (4 sets)
• Seated Rows-10resp each-drop2 (3 sets)
Wednesday: Arms and Shoulders
• Machine Shoulder Press-10resp each-drop2
• Standing Laterals-10rp-drop2
• Machine Shrug-10rp-drop2
• Bent over Laterals-10rp-drop1
• Barbell Curls-10rp-drop1
• Hammer Curls-10rp-drop1
• Triceps Kickback-10rp only
• Triceps Pressdown-10rp-drop2
Thursday: Legs
• Machine Squat – 10 reps- drop 1
• Jump Squats – 10 reps only
• Free Squats – 10 reps only
• Leg Extension – 10 reps- drop 2
• Leg kick back -10 reps only
• Leg press-10rp
• Leg Curls-10rp-drp2
• Deadlift-10rp only
Friday: Chest and Back
• Dumb bell Flys-10reps-drop 2 • Flat Bench Chest Press -10rp only
• Incline Chest Press-10rps-drop 1
• Dumb bell Pullovers-10reps each-drop2
• Lats Pulldown-10reps each-drop2 (4 sets)
• Seated Rows-10resp each-drop2 (3 sets)
Saturday: Arms and Shoulders
• Machine Shoulder Press-10resp each-drop2
• Standing Laterals-10rp-drop2
• Machine Shrug-10rp-drop2
• Bent over Laterals-10rp-drop1
• Barbell Curls-10rp-drop1
• Hammer Curls-10rp-drop1
• Triceps Kickback-10rp only
• Triceps Pressdown-10rp-drop2

When it comes to my workout, I have some favorites; who doesn’t? I absolutely love the lats pull down machine! The squat and the leg curl machine are ones I never skip. I think you can now guess that my favorite days are leg days! Other leg workouts I try to incorporate are the stationary lunges, and using the abduction and adduction machine.

As it relates to my diet, this pretty much remains constant off season and pre season. The reason being, when it gets close to competition I do not have major work to get done. Below are some of the foods I find builds my body and have extreme benefits:

Eggs: the all round benefits of eggs are great. One of the main reasons I consume them on a daily basis, is for their high protein intake.
Bran Sticks: high in fiber.
Banana: Good in potassium.
Tuna: I will have tuna and pasta for lunch. Tuna has great nutritional properties, such as protein and the pasta for carbs as energy.
Sardines are high in protein as well, the ones in spring water are those I eat.
Cabbages, carrots, sweet and Irish potatoes, yams, green bananas all combine to make up my on and off season diet.

In order to maintain a good and healthy lifestyle, I would recommend proper nutrition, diet and exercise. Avoid junk food, and consume vegetables, fruits, fish, and nuts. Also, exercise at least 30minutes 5 days per week and most importantly, think positive!

Facebook Page : www.facebook.com/lissiebeth


Competition Prep Guides