Military Bodybuilder Of The Month: Latresia Pugh

Bodybuilding, Trainieren des Körper

by Military Bodybuilder Of The Month Apr 11, 2013

Latresia Pugh knows what pressure looks like. She has seen the effects of war first-hand in the military transport services, carrying injured servicemembers back stateside to receive medical care. They can rest easy knowing that strong allies like Latresia are there to protect them when they are at their most vulnerable.
Besides her sworn duties, Latresia has also competed and won in figure competitions overseas. When she returns from her latest deployment, she will have a tough choice to make between competing federations. In the meantime, we honor her as this month's Military Bodybuilder of the Month!

Name: Latresia Pugh
E-Mail: latresiatranell@yahoo.com
Age: 29 Height: 5'6" Weight: 129 lbs
Years Bodybuilding: 5
Branch of Service: USAF
Years of Service: 10
Tours of Duty: Spangdahlem AB Germany, Nellis AFB NV, Ramstein AB Germany.
Deployment: Ali Al Salem Kuwait 2006, Bagram AF Afghanistan 2008, Camp Bastion Afghanistan 2011 and 2013
Rank: TSgt/ E-6
MOS: Aeromedical Evacuation Technician
Awards, Medals, Decorations: Army Commendation Medal, Air Force Achievement Medal, AF Outstanding Unit Award, AF Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal, Global War On Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, Air Force Expeditionary Service Ribbon with Gold Border, AF Longevity Service, USAF NCO PME Graduate Ribbon, AF Training Ribbon, NATO Medal

Please Describe Your Duties in the Military.

I am an aeromedical evacuation technician. I can convert selected aircraft into a flying hospital and provide medical care in the air. I transport sick and wounded warriors, coalition forces and civilians from one location to a higher level of care.

How Did You Get Started in Bodybuilding?

When my husband separated from the Army in 2007 I was stationed at Nellis Air Force Base in Nevada. I was working the night shift in the emergency department, and I would sleep all day because of the hours. I wanted to spend more time with him, so I would tag along to the gym every day before work. I fell in love with weight training and was amazed by the changes to my body. I wanted to see more results!
A year in a half later I deployed to Bagram Airfield in Afghanistan, where I had enough time to focus on my training and nutrition. The rest is history. When I came back from my tour of duty everyone always asked me, "Do you compete?" I had never thought about competing. Shortly after that, I decided to do some research, and I saw it was something I would like to try. But then military life struck: I had to go to flight school, followed by a permit change of station to Germany.
A few months after I arrived in Germany I saw a flier for a local military figure and bodybuilding competition. My husband and I went to watch the show. I decided then, that I would be competing in that competition that following year—or so I thought. I later found out that I would miss that competition due to deployment.

After returning from deployment, I needed to find someone to help me with my posing and competition diet. I found my awesome coach, Sandi Griffin, who helped me with every aspect of competing. After three years of waiting patiently I finally entered my first figure competition in May 2012, the US Army Garrison (USAG) Kaiserslautern Figure and Bodybuilding Championship. I won first place in figure tall!
I entered another competition three months later, the USAG Stuggart Championship, and won first place figure tall and women's overall! I am graduating from the military shows this year to pursue my dreams further. I am currently deployed in Afghanistan and am training hard to be ready to compete in Germany and internationally this fall.

What Is the Hardest Part of Making the Transition From Civilian Life to Military Life?

I joined the Air Force two months after my high school graduation. The hardest part was living away from home in Germany at 18 years old. But with the camaraderie of my unit and great friends, I adjusted quickly.

How Did Your Tours of Duty Change the Way You Look at Fitness?

In the military we have to stay fit to fight. We have to be prepared at a moment's notice to take on any challenges we are faced with, whether it is physical, mental, or emotional. Being involved in some sort of physical fitness helps us excel in any situation.

If You Hadn't Gone Into the Military, What Occupation Would You Have Pursued?

I always wanted to be a physical therapist.

Has Your M.O.S. Positioned You for a Career After the Military?

Aeromedical technician is a special duty. My regular job is as a medical technician, and I am also an EMT. I could find a job outside the military doing something similar to either one.

How Does Fitness Differ in the Different Military Branches?

Each service as their own PT standards, and some branches have different components like pull-ups and shuttle runs. In the Air Force, we measure muscular strength by 1-minute push-up and sit-up assessments, aerobic fitness by performing a 1.5-mile run, and body composition assessment from abdominal circumference.

What is the Biggest Obstacle in Leading a Military Lifestyle?

It took me a while to find out how I could balance both personal and professional goals. I learned a lot last year. I have trained, competed, and won two figure competitions while studying for E-6 promotion. I have accomplished several achievements at work, received many awards and stay active in the Kaiserslautern Military Community.

How Important Is it to You to Perform Well on a PT Test?

In the Air Force if we meet or do not meet our physical fitness standards, it is recorded on our evaluation performance reports. If you fail your PT test, it could ultimately affect your career or future promotions.

Personal Sacrifice Is an Accepted Part of the Military. How Does That Translate to Fitness?

Sometimes due to my flying schedule I may not be able to get two hours of working out in the morning. I could get called in the middle of the day to fly to another country to transport a patient. I may have to work late at times to get something time-sensitive accomplished, pushing my cardio session back. I try to avoid these scenarios as much as possible, but I have to sacrifice sometimes.
Do you think it's more or less difficult for military women to stay in shape, as opposed to civilian women? It is probably easier for military women only because we get selected time throughout the duty day for fitness, but even if we didn't, everyone should make time for some level of physical activity. It should be a part of your everyday routine like brushing your teeth and taking a shower.

How Does Fitness Affect Your Role in the Armed Services?

My job requires a higher level of strength due to having to safely lift heavy patients with potential extra equipment attached to them on a litter.

What Workout Plan Worked Best for You?

Day 1: Back/Biceps/Abs

Pull-Ups
3 set of 10-12 reps
Lat Pull-Down
3 sets of 10-12 reps
Seated Row
3 sets of 10-12 reps
Deadlift
3 sets of 10-12 reps
Bent-Over Barbell Row
3 sets of 10-12 reps
Standing Lat Pull-Down
3 sets of 10-12 reps
Concentration Curls
3 sets of 10 reps
Barbell Curls
3 sets of 10-12 reps
Hammer Curls
3 sets of 10-12 reps
Behind-The-Back Cable Curls (shown with barbell)
3 sets of 10-12 reps
Incline Reverse Crunches
3 sets of 20 reps
Kneeling Cable Crunches
3 sets of 20 reps
Abs Crunches On Stability Ball
3 sets of 25 reps

Printable Page PDF

PDF Document

Day 2: Chest/Triceps/Abs

Superset

Incline Bench Press
3 sets of 10-12 reps
Incline Flyes
3 sets of 10-12 reps

Superset

Cable Crossover
3 sets of 10-12 reps
Single Dumbbell Cross-Bench Pull-Over
3 sets of 10-12 reps

Superset

Bench Press
3 sets of 10-12 reps
Incline Flyes
3 sets of 10-12 reps

Superset

Seated Chest Press
3 sets of 10-12 reps
Seated Flyes
3 sets of 10-12 reps

Superset

Close-Grip Bench Press
3 sets of 10-12 reps
Triceps Kickbacks
3 sets of 10-12 reps
Cable Triceps Push-Downs With Rope
3 sets of 10-12 reps
Reverse-Grip Cable Push-Downs
3 sets of 10-12 reps
Triceps Bench Dips
3 sets of 10-12 reps
Reverse Crunches
3 sets of 20 reps
Weighted Crunches
3 sets of 20 reps
Lying Bicycle Kicks
3 sets of 20-25 reps
Chair Leg Raises
3 sets of 20 reps

Printable Page PDF

PDF Document

Day 3: Legs/Shoulders/Abs

Superset

Seated Leg Press
3 sets of 10-12 reps
Calf Press
3 sets of 10-12 reps
Leg Curls
3 sets of 10-12 reps
Squat
3 sets of 10-12 reps

Superset

Sumo Squats
3 sets of 10-12 reps
Dumbbell Deadlifts (shown with barbell)
3 sets of 10-12 reps

Superset

Leg Extension
3 sets of 10-12 reps
Seated Calf Raises
3 sets of 10-12 reps

Superset

Hip Abduction
3 sets of 10-12 reps
Hip Adduction
3 sets of 10-12 reps
Lunges
1 set around the perimeter of the basketball court
Lateral Raise
3 sets of 10-12 reps
Bent-Over Lateral Raise
3 sets of 10-12 reps
Seated Press
3 sets of 10-12 reps
Upright Row
3 sets of 10-12 reps
Reverse Crunches
3 sets of 20 reps
Weighted Crunches
3 sets of 20 reps
Lying Bicycle
3 sets of 20-25 reps
Chair Leg Raises (shown with bench)
3 sets of 20 reps

Printable Page PDF

PDF Document

Day 4: Back/Biceps/Abs

Pull-Ups
3 set of 10-12 reps, 1 set to failure
Lat Pull-Down
3 sets of 10-12 reps, 1 set to failure
Seated Row
3 sets of 10-12 reps, 1 set to failure
Deadlift
3 sets of 10-12 reps, 1 set to failure
Bent-Over Barbell Row
3 sets of 10-12 rep, 1 set to failure
Standing Lat Pull-Downs
3 sets of 10-12 reps, 1 set to failure
Concentration Curls
3 sets of 10 reps, 1 set to failure
Incline Bench Dumbbell Curls
3 sets of 10-12 reps, 1 set to failure

Superset

Dumbbell Biceps Curls
3 sets of 10-12 reps, 1 set to failure
Hammer Curls
3 sets of 10-12 reps, 1 set to failure
Behind-The-Back Cable Curls (show with barbell)
3 sets of 10-12 reps, 1 set to failure
Incline Reverse Crunches
3 sets of 20 reps
Kneeling Cable Crunches
3 sets of 20 reps
Ab Crunches On Stability Ball
3 sets of 25 reps