Military Bodybuilder Of The Month: Latresia Pugh
Bodybuilding, Trainieren des Körper
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!
Q
Please Describe Your Duties in the Military.
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
Day 2: Chest/Triceps/Abs
Superset
-
Incline Bench Press
3 sets of 10-12 reps -
Incline Flyes
3 sets of 10-12 reps -
Cable Crossover
3 sets of 10-12 reps -
Single Dumbbell Cross-Bench Pull-Over
3 sets of 10-12 reps -
Bench Press
3 sets of 10-12 reps -
Incline Flyes
3 sets of 10-12 reps -
Seated Chest Press
3 sets of 10-12 reps -
Seated Flyes
3 sets of 10-12 reps -
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
Superset
Superset
Superset
Superset
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 -
Sumo Squats
3 sets of 10-12 reps -
Dumbbell Deadlifts (shown with barbell)
3 sets of 10-12 reps -
Leg Extension
3 sets of 10-12 reps -
Seated Calf Raises
3 sets of 10-12 reps -
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
Superset
Superset
Superset
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 -
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
Superset
Day 5: Chest/Triceps/Abs
Superset
-
Incline Bench Press
3 sets of 10-12 reps, 1 set to failure -
Incline Flyes
3 sets of 10-12 reps, 1 set to failure -
Cable Crossover
3 sets of 10-12 reps, 1 set to failure -
Single Dumbbell Cross-Bench Pull-Over
3 sets of 10-12 reps, 1 set to failure -
Bench Press To Incline Flyes
3 sets of 10-12 reps, 1 set to failure -
Seated Chest Press
3 sets of 10-12 reps, 1 set to failure -
Seated Flyes
3 sets of 10-12 reps, 1 set to failure -
Close-Grip Bench Press
3 sets of 10-12 reps, 1 set to failure -
Triceps Kickbacks
3 sets of 10-12 reps, 1 set to failure -
Cable Triceps Rope Push-Downs
3 sets of 10-12 reps, 1 set to failure -
Reverse-Grip Cable Push-Downs
3 sets of 10-12 reps, 1 set to failure -
Triceps Bench Dips
3 sets of 10-12 reps, 1 set to failure -
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
Superset
Superset
Triset
Day 6: Legs/Shoulders/Abs
Superset
-
Seated Leg Press
3 sets of 10-12 reps, 1 set to failure -
Calf Press
3 sets of 10-12 reps, 1 set to failure -
Leg Curls
3 sets of 10-12 reps, 1 set to failure -
Squat
3 sets of 10-12 reps -
Sumo Squats
3 sets of 10-12 reps, 1 set to failure -
Dumbbell Deadlifts (shown with barbell)
3 sets of 10-12 reps, 1 set to failure -
Leg Extensions
3 sets of 10-12 reps, 1 set to failure -
Seated Calf Raises
3 sets of 10-12 reps, 1 set to failure -
Hip Abduction
3 sets of 10-12 reps, 1 set to failure -
Hip Adduction
3 sets of 10-12 reps, 1 set to failure -
Lunges
1 set around the perimeter of the basketball court -
Lateral Raise
3 sets of 10-12 reps, 1 set to failure -
Bent-Over Lateral Raise
3 sets of 10-12 reps, 1 set to failure -
Seated Shoulder Press
3 sets of 10-12 reps, 1 set to failure -
Upright Row
3 sets of 10-12 reps, 1 set to failure -
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 (shown with bench)
3 sets of 20 reps
Day 7: Rest
Which Nutrition Plan Works Best for You?
Meal 1: 0400 (Pre-Workout)
Meal 2: 0700 (Post-Workout)
Meal 3: 0900
-
Egg Whites
6 whites -
Sliced Red Potatoes
2 ounces
Meal 4: 1200
-
Grilled Chicken Breast
4 ounces -
Red Potatoes and Asparagus or String Beans
2 ounces
Meal 5: 1500
-
Tuna
3 ounces -
Plain Lightly Salted Rice Cakes
2 cakes -
PB2
2 tablespoons
Meal 6: 1800
-
Grilled Chicken Breast
4 ounces -
Red Potatoes and Asparagus or String Beans
2 ounces
Meal 7: 2030
-
Egg Whites
6 whites
Which Supplements Give You the Greatest Gains?
Military Bodybuilder of the Month: Latresia Pugh
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