Rachel Fox

How Did You Get Started?

Well, I was very athletic in high school. I played basketball and ran track. I actually hold the school record for the 100m dash! Anyway, I graduated and intended to run track in college, but decided not to. I took on weight lifting towards the end of my junior year in high school but really didn't get serious with it or actually knowledgeable about it until the end of my senior year. I've been doing it since!

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Rachel Fox.

What Workout Plan Worked Best For You?

Typically, I do 4 sets of each exercise for 10-12 reps. If I go a bit heavier, I push for 10 but do at least 8. I don't want to build too much muscle being that I am into figure... Here's my workout right now:

Sunday: Legs

• 1x15 - light leg extensions for warm-up
• 1x15 - light squats
• Light Stretching
• 4x12-15 - Squats on Smith Machine
• 4x12-15 - Dumbbell or Barbell Lunges
• 3-4x10-12 - Stiff-Leg Deadlifts
• 4x12 - Leg Press
• 3x10-15 - Leg Extensions
• 4x10-12 - Lying Leg Curls
• 3-4x20-25 - Calf Raises

Click Here For A Printable Log Of Sunday.

Monday: Back

• 3x6 - Wide grip pull-ups, followed by the same sets & reps for Close grip pull-ups (warm-up)
• 4x10 - Wide grip Pulldowns
• 4x10 - T-bar Rows
• 4x10-12 - One-Arm Dumbbell rows
• 4x10-12 - Bent-Over Rows
• 4x12 - Cable Rows

Click Here For A Printable Log Of Monday.

Tuesday: Shoulders

• 1x15 light Military Press for warm-up
• 3x10-12 - Military Press
• 4x10-12 - Arnold Press
• 4x12-15 - Front Raises with Dumbbells
• 3x10 - Front Plate Raises
• 4x10 - Side Lateral Raises (using cables)
• 3x12 - Upright Row
• 4-5x10-12 - Rear flyes

Click Here For A Printable Log Of Tuesday.

Wednesday: Bi's & Tri's

(when it's closer to competition, I usually superset these bodyparts)


• 1x20 - Standing Dumbbell Curls (bi warm-up)
• 3x10-12 - Standing Dumbbell Curls
• 3x10 - Standing Barbell Curls (outer grip) superset with 3x10 - Standing Barbell Curls (inner grip)
• 4x10-12 - Incline Dumbbell Curls
• 3x12 - Preacher Curls (using dumbbell)
• 1x20 - light Rope Pushdowns (tri. warm-up)
• 4x10-12 - Rope Pushdowns
• 3x10 - Skull Crushers superset with 3x10 Close-Grip Barbell Presses
• 4x10-15 - Weighted Bench Dips
• 4x12 - One Arm Cable Pushdowns

Click Here For A Printable Log Of Wednesday.

Thursday: Chest

• 2x15 Machine Presses for warm-up
• 2 sets of Push-ups
• 4x10-12 - Dumbbell Press
• 4x10-12 - Incline Dumbbell Press
• 4x10-12 - Cable Crossovers
• 3x10 - Dumbbell Pullovers

Click Here For A Printable Log Of Thursday.

Friday: 30 min. Cardio

Saturday:

Kickboxing class (when available)/Active Rest (bike riding, swimming, etc)

Abs everyday!
I do cardio 4-5 times a week for 25-35 min!

What Nutrition Plan Has Worked Best For You?

High protein, moderate carbs, low fats. Lean meats and lots of greens! Also, I eat 5-6 meals per day.

Breakfast:

• 5-6 egg whites
• 1 mini wheat bagel w/ sugar free jelly
• 1/2 cup of low sugar oatmeal with water
• 1/2 cup of strawberries

Snack:

• Whey Shake
• Rice cake
• 1 medium Orange

Lunch:

• 5-6 oz. lean Chicken
• 1 baked potato (no topping)
• 2-3 cups of Green Salad with 1 tbsp of Fat-Free Italian dressing
• 1/4 cup of Broccoli

Snack:

• Whey Shake w/ water and a small banana

Dinner:

• 5-6 oz. lean Turkey
• 1/2 cup of Brown Rice
• 1/2 cup of cauliflower and broccoli mixed with 1 1/2 cups of green salad

Snack:

• 1/4 cup of low sugar oatmeal
• Whey shake

What Supplements Have Given You The Greatest Gains?

Definitely Optimum Nutrition's Whey protein. Also, their BCAA caps have helped me keep and build muscle, rather than lose it throughout my strict competition diet.

Why Do You Love Fitness?

I'm competitive! I love the fact that I can control my body and shape it the way I want to. I enjoy that feeling after you exercise and the feeling of strength.

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Rachel Fox.

What Are Your Future Bodybuilding Plans?

I am working to place in the top 5 in my upcoming competition as well as getting to nationals and being rewarded that Pro Card! I definitely would love to be involved in fitness for years to come.

What One Tip Would You Give Other Fitness Competitors?

Definitely do your homework. I have so much to learn still and research definitely helps! Before my first competition, I looked up every single thing possible about competitions, posing, diets, suits, and so forth.

There is so much to know and learn! I think doing as much research as possible will help you gain confidence and your first show will be much easier than you think. Most importantly, Have Fun!

Check Out Rachel's BodySpace: raaach521

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Rachel Fox.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Monica Brant, Jessica Paxson-Putnam, Gina Aliotti, Sonia Adcock, Jenny Lynn.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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