Spotlight On NPC Bikini Competitor:Team Edge Competitor: Darlene Adamusik

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Published on Thursday, 17 January 2013 19:46

Written by Darlene Adamusik

Spotlight On NPC Bikini Competitor:Team Edge Competitor: Darlene Adamusik

Category you compete in: Bikini Class C
Date of birth: 6/22/1983
Hometown: Buffalo, NY and currently living in San Francisco, CA
Career:
-Fitness Consultant and Co Founder of BOD Blast
-Fitness model/Program developer for a fitness app- Skimble
-Global leader in nutritional supplements of USANA

Competition history: May 26, 2012 at Culver City, CA

Next competition:
-February 9, 2013 at Culver City, Ca
-March 22 & 23 at Mesa, AZ
-May 4 or June 9 at San Diego, CA
-June 15 in Hawaii for my 30th Birthday!!!
-and more :)

What do you feel is the WORST part of contest prep? The mental game that you are not on the right track of leaning out. In the end it's the greatest feeling in the world, knowing you can beat your own mental game. It's an amazing confidence builder and can really spark a change in your life, both with physical exercise and with your dietary habits. It's such an awarding moment. You feel like you’re on the top of the world or winning the greatest challenge you could face.

Would you please tell us a little about your workout schedule?
Since I am 5 weeks out, it's intense. Here it is :)

Monday Workout: Plyometric workout (heavy with the weights)

Curtsey lunges on small step, butt raises on smith Machine, Jump squats 3 sets x 1 minute each
Side steps with heavy band, Jump lunges, mountain climbers, 3 sets 1 minute second each
Stationary lunges front foot on small step,Tuck Jumps, Burpees,  3 sets 45 seconds each
Box Jumps, jump rope, leap frog- 3 sets of 1 minute each each

4 sets x 25  sit ups on decline bench
4 sets of 25 reverse leg lifts on decline bench
4 sets of 25 V UPS

Cardio:  Treadmill 8% incline jogging
      duration 30 min

Tuesday:Workout: Back (superset)

 Assisted pull ups wide grip 5 sets of 12, Lat pull downs wide grip 5 sets to a burnout
 Rows on smith machine 5 sets of 12, T bar rows to a burnout
 Barbell bent over row 5 sets of 12, one arm dumbbell row to burnout
 Reverse fly on machine 5 sets of 12, reverse fly dumbbells to burnout
 
4 sets x 25  sit ups on decline bench holding
4 sets of 25 reverse leg lifts on decline bench
4 sets of 25 V UPS
 
Cardio:
    stair mill 30 minutes skip a step with kickback

Wednesday: Workout:  Legs & Abs (heavy)

Barbell Squats -5 sets x 8-10 reps,  shoulder press 4x10-12, step ups with kick back 4 sets x 10 each leg
 Dumbbell Lunges back foot on board-5 sets x 8-10 reps, lateral raise 4x10, side steps with band 4 sets x 1 minutes
Leg Extensions- 5 sets x 8-10reps, upright row 4 x 10-12, Wall squats 1 minutes
Lying Leg Curls- 5 sets x 8-10 reps,  front raise 4 x 10-12, bridge laying on back, feet on ball
Lower back extensions (squeeze butt at top)- 5 set x 20reps, leg press 4x10-12
Straight Leg Dead lifts- 5 sets x 8-10,bridge on ball weighted 4 x 25
cable leg kick backs with weight- 5 sets x 20, Arnold press 4x10-12

Windshield Wipers- 3 sets x 25reps
weighted abs on decline bench- 3 sets x 25 reps (holding 5-8 pound ball)
Roman chair holding dumbbell with feet- 3 sets x 25 reps (holding 5 pound dumbbell)

30 minutes of elliptical on incline

Thursday:workout: Chest and Calves

Dumbbell Press- 4 sets x 10-12 reps, 2 sets x 5 reps increase weight, push ups on medicine ball alternating hands 4 sets x 10
Jump rope 2 minutes
Incline dumbbell press  4 sets of 10-12, 2 sets x 5 reps, push ups feet on ball hands on floor 4 sets x 10
jump rope 2 minutes
Cable flys  4 sets x 10-12, 2 sets x 5 increase weight, Medicine ball slams
Jump rope 2 minutes

Standing Calf Raises- 4 sets x 20 reps
 4 sets of planks on ball for 1 minute
 4 sets of Bicycle crunches for 1 minute
 4 sets of crunches on ball for 1 minute
 Do on exercise right after another..

Cardio:
30 minutes of jogging

Friday: Workout: Bicep & Tricep  

Straight Bar Curls, rope extensions- 3 sets x 10-12 reps, 2 sets of 5 reps
Alternating Dumbbell Curls, close grip press down- 3 sets x  10-12 reps, 2 sets of 5 reps
Alternating Dumbbell Hammer Curls, assisted dips- 3 sets x 10-12 reps, 2 sets of 5 reps
Cable/Rope Hammer Curls, skull crusher- 3 sets x 10-12 reps, 2 sets of 5 reps

30 minutes intense cardio of your choice

Saturday: Day Off!

Sunday:Workout:  Legs & Abs

Smith Machine squat (deep as you can)-5 sets x 12, 2 sets of 5 increase weight,
Walking Dumbbell Lunges-5 sets x 30 reps, 2 sets of 15 increase weight
Leg press feet up high and wide point toes out- 5 sets x 12 reps, 2 sets of 5
Leg press feet up high and narrow- 5 sets x 12, 2 sets of 5
Bulgarian split squat- 5 sets x 12, 5 sets of 5
Lower back ext. squeezing booty. (hold weight)  4 sets 10-12

Decline weighted abs 4 sets of 25  5-8 pound ball
Swiss ball Crunches- 4 sets x 50 reps
Reverse leg lifts on decline bench- 4 sets of 25

20 minutes intense cardio on incline
reverse lunge  15 x3 sets

If you had to lose one of your 5 senses, which one would you prefer to lose and why? My hearing, because  I don't' have to worry hearing others complain about how their life is miserable, but no that's not the main reason. First I love sign language. I don't' know sign language very well, but would love to learn. I love trying to communicate with others. It feels very awarding. I wouldn't want to lose my feelings, because I love the warmth and cozy feeling. I love hugs and comfort. Without that I would feel lost. Taste, there is so much pleasure of enjoyment. I love food. Smell is important in case there is gas in the house or any toxic near by. Plus I love food, so I enjoy good smelling food :) Last thing, sight I would like to see where I am going, because I really enjoy bike riding and hiking. It's so amazing how there is so much beauty in the world.  

If you could change one things about this sport what would it be? Be able to judge your personality because not only the outside beauty is amazing, but seeing you having a great personality, sense of humor, and high energy. Having a positive attitude show's your drive and passion of health and fitness.

If you had a time capsule what would you put inside it and why? ME because I don't want to grow up :) No just kidding, but if I had to put one inside it would be a list of goals and accomplishments that I would like to achieve when I grow old (never will at heart). It would be awesome to see your list or others to see it, because having a witness or loved one see how determined you were to get to where you ended.  I want to be a role model proving to others it is possible to make your dreams come true.

What is your favorite vacation spot? Poland because I get to see my grandma and family. Also, being at a different country I feel more relaxed and away from society. There is so much beauty in Europe, many history. It blows my mind.

What advice do you have for women who would like to get involved in and compete in the sport of bodybuilding? If you want to compete you have to be mentally prepare, it's not easy. You have to give it 100%, be determined, dedicated, and committed. You need a reason WHY you're doing this. Something that will motivate you to the end of the journey. So in conclusion, don't give up, don't let your mental battle take over your body, and others tell you it's impossible. It's your goals not others.

What is a day-in-the-life of Darlene like?
4am Wake up- take my dog out, post my blog, post my morning motivation on my Facebook page.  www.facebook.com/bodblast, and get ready to train my bootcamp.
6am Train BODBlast Bootcamp at a playground, then go to a different playground (different parts of San Francisco) and train another BODBLast Bootcamp, then I have a one on one training for my other clients at a playground.
11am Lunch and walk the dog.
12-3 (or till 4) workout
4-6pm-Skimble program design
6:30-8-BODBlast Bootcamp
9-11pm-Blogging for my www.bodblast.com
**During that time I eat 2.5-3hrs
***Ever other day from Skimble I do USANA.

Favorite Motivational Quote: The only person who is truly holding you back is you. No more excuses, it's time to change. It's time to live life at a new level!"~unknown

In closing, Who would you like to give a shout out to? To my Team EDGE family and Ingrid Romero for being amazing and supportive. My clients and brother for believing in me.

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