JEREMY BUENDIA BIOGRAPHY | HEIGHT WEIGHT LIFESTYLE & PHOTO GALLERY

Jeremy Buendia was born in Roseville, California. At high school, Jeremy became a standout linebacker at Whitney High and earned an all-league honours despite playing his senior season with a bulging disc in his neck and lower back. Buendia got started in bodybuilding in part due to his footballing injury, but mainly as his father was a non-competitive bodybuilder in the 70’s. Buendia first began competing at age 17

Jeremy Buendia was always a competitive individual growing up, he would would find inspiration from his successful older brother, and his father who lifted weights throughout his life, which set an example for Jeremy to follow early on in his childhood.

Buendia showed an interest in competitive bodybuilding, when he got injured during a high school football match, which forced him into the weights room to strengthen his body, and since then, he never looked back.

He later went on to become a 3 time Men’s Physique Mr. Olympia champion, among winning other illustrious titles throughout his career.

2008 INBF Capital City Natural Bodybuilding & Figure Championships – 6th
2008 INBF Capital City Natural Bodybuilding & Figure Championships – 4th
2010 NPC California State Bodybuilding Championships – 3rd
2012 NPC California Governors Cup Championships – 2nd
2012 NPC California Governors Cup Championships – 4th
2012 NPC Los Angeles Grand Prix Championships – 2nd
2012 NPC California State Championships – 2nd
2012 NPC San Francisco Championships – 7th
2012 NPC Excalibur Championships – 1st
2013 NPC Amateur Grand Prix Los Angeles – 1st
2013 NPC Amateur Grand Prix Los Angeles – 1st
2013 NPC Junior USA Championships – 1st
2013 IFBB Greater Gulf States Pro – 1st
2013 IFBB Olympia Weekend – 2nd
2013 IFBB Sacramento Pro – 1st
2014 IFBB San Jose Pro – 1st
2014 IFBB Olympia Weekend – 1st
2015 IFBB Olympia Weekend – 1st
2016 IFBB Olympia Weekend – 1st

Training

Cardio Philosophy
When it comes to cardio, Jeremy isn’t an advocate of sitting on a bike for longer than 30 minutes, as he prefers to do intense, but short sessions.

High Intensity Interval Training is his personal favourite – he switches it up with sprinting or cycling.

favourite Exercises
Bench Press – Jeremy likes this particular exercise because he feels that is the best for building a great upper body thickness
DB Lateral Raises – Pumps are the favourite part of this exercise, according to Jeremy. He believes they are crucial for developing that “3D” deltoid look.
DB Standing Alternate Bicep Curls – This particular exercise is one of Jeremy’s favourites because of the range of motion, which allows him to get better contraction and pump in the biceps.
Jeremy’s Training Split
Monday: Push day
Repeat 4x with no rest between sets
Front Deltoid Raise (with bands) 15 reps
Bent Over Dumbbell Reverse Lateral Raise 15 reps
DB Shoulder Press 15 reps
Circuit 4
Repeat 4x with no rest between sets
TRX Tricep Skullcrushers failure
Seated Dumbbell Lateral Fly’s 15 reps
Decline Chest Fly’s 15 reps
Circuit 3
Repeat 4x with no rest between sets
1 Arm Cable Tricep Kickback 15 reps each
Dumbbell Shoulder Fly’s 15 reps
Pec Dec 15 reps
Circuit 2
Repeat 4x with no rest between sets
Overhead Cable Tricep Extensions 15 reps
Reverse Grip Barbell Shoulder Press 15 reps
Incline Smith Machine Press 15 reps
Circuit 1
Tuesday: Core 
30 mins HIIT cardio
Repeat 4x with no rest between sets
Isolated Accordion Crunches 15 reps
Cable Crunches 20 reps
Clean and Press 20 reps
Depth Push-ups failure
Circuit 3
Repeat 4x with no rest between sets
Side Prone Oblique Twist 15 reps each side
KB Oblique Slashers 15 reps each side
DB Lateral Raise 20 reps
Cable Fly 20 reps
Circuit 2
Repeat 4x with no rest between sets
Standing Isolated Oblique Contractions 10 each side
Close Grip Push-ups failure
DB Standing Shoulder Press 20 reps
DB Incline Press 20 reps
Circuit 1
Wednesday: Pull Day Arms
Circuit 1
Single Arm Cable Pull Down 15 reps each side
Single Arm DB Preacher Curl 15 reps each side
Standing Isolated Oblique Contractions 10 each side
Decline Sit-up with Oblique Twists 15 reps
Repeat 4x with no rest between sets
Circuit 2
Standing Single Arm Cable Low Row 15 reps each side
Rope Cable Bicep Curl 20 reps
DB Standing Alternate Bicep Curls 20 reps
Lying Cable Upright Rows 20 reps
Cable Torso Twist 15 reps each side
Repeat 4x with no rest between sets
Circuit 3
Seated Machine Row (wide-grip) 20 reps
Hammer Curl 20 reps
Swiss Ball Circular Crunch 15 reps each way
Alternating Abdominal Jack Knife 20 reps each side
Repeat 4x with no rest between sets
Thursday: Lower Body
Circuit 1
Smith Machine Back Squats 15 reps
Squat Jumps 15 reps
DB Stiff Leg Deadlifts 15 reps
Single Leg Standing Calf Raise 20 reps each
Repeat 4x with no rest between sets
Circuit 2
Leg Press 15 reps
Lying Leg Curl 15 reps
Leg Extensions 15 reps
Swiss Ball Hamstring Curl 15 reps
Repeat 4x with no rest between sets
Saturday: Pull Upper Body Workout
Circuit 1
Lat Pulldowns 15 reps
Concentration Curls 15 reps ea
Decline Twisting Sit-ups 20 reps
Lying Toe Touches 20 reps
Repeat 4x with no rest between sets
Circuit 2
Close Grip Pulldown 15 reps
Incline Hammer Curls 15 reps
Decline Bench Leg Lifts (negatives) 20 reps
Cross Crunch 20 reps each side
Repeat 4x with no rest between sets
Circuit 3
Seated Cable Row with Straight Bar 15 reps
Twisting Dumbbell Curls 15 reps
V-ups 20 reps
Straight Leg Lifts 20 reps
Pilates Roll Ups 15 reps
Repeat 4x with no rest between sets
Sunday: Lower body
Circuit 1
Single Leg Press 15 reps
Sit to Power Jump 20 reps
Single Leg Seated Hamstring Curl 15 reps
Seated Calf Raises 20 reps
Repeat 4x with no rest between sets
Circuit 2
Weighted Step Ups 15 reps each leg
Walking Lunges 15 reps each leg
Speed Squats 30 reps as fast as possible
DB Stiff Leg Deadlifts 15 reps
Repeat 4x with no rest between sets


Nutrition

Jeremy, like most professional bodybuilders, eats balanced, smaller meals throughout the day consisting of lean proteins, complex carbs and healthy fats.

Jeremy’s Diet
Meal: 1
Liquid egg whites – 1¼ cup

Oats – ¾ cup

Meal: 2
Chicken breast – 6 oz

Sweet potato – 6 oz

Avocado – ½

Meal: 3
Chicken breast – 6 oz

Sweet potato – 6 oz

Green beans – 4 oz

Meal: 4
Chicken breast – 6 oz

Sweet potato – 4 oz

Green beans – 4oz

Meal: 5
Salmon – 7 oz

Avocado – ½

Large green salad made with cucumber, lettuce and tomato

Meal: 6
Oats – ½ cup

Peanut butter – 1½ tbsp

Supplementation
Buendia isn’t an advocate of using a variety of different supplements – he prefers to stick to the basics, whey isolate being the staple of his supplementation. During his cutting phase, he would occasionally use a fat burner.

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