1 Bodybuilderinfo: July 2011

Sunday 31 July 2011

Monday 1 August 2011: PFT

PHYSICAL FITNESS TEST


Advanced:
  • Max Pull-ups in 1 minute
  • Rest 1 minute
  • Max Sit-ups in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run 12 minutes for distance

Intermediate:

  • Max Partial or Assisted Pull-ups or Body Rows
  • Rest 1 minute
  • Max Sit-ups or Crunches in 1 minute
  • Rest 1 minute
  • Max Push-ups in 1 minute
  • Rest 3 minutes
  • Run-walk 12 minutes for distance

Basic:

  • Max Body Rows in 1 minute
  • Rest 1 minute
  • Max Crunches in 1 minute
  • Rest 1 minute
  • Max Knee Push-ups in 1 minute
  • Rest 3 minutes
  • Powerwalk 12 minutes for distance

Boris Karsten: Happy Birthday!

Sunday Worship!

Friday 29 July 2011

Ronny Rockel: New York Shoot

The Rock doing a shoot for MD back in May, when he was runner up at the New York Pro.

Saturday 30 July 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Mark Richman: Still No Card

Richman won the heavyweight/open division at the 2011 National Fitness, Figure, Bikini And Elite Bodybuilding Championships last weekend in Saskatoon, but lost the pro card to lightweight/202 competitor Patrick Bernard. Proud of how he looked, complete with shredded glutes, the big man was still a little disappointed at not winning the pro card. Next time!

Thursday 28 July 2011

Lenyn Nunez: USA Bound

29 year old light-heavy Lenyn Nunez, the 2011 NPC Mr. California, trained by Chris Cormier, ready for this weekend's USA!See more of Nunez in the meantime at Muscle Gallery for his personal training site, Core Peak.

Friday 29 July 2011: PULL, PU, CRAWL

PULLING, PUSHING, & CRAWLING

Complete as many rounds as possible in twenty minutes.

Advanced:

  • A set of Pull-ups
  • 30 seconds - Bear Crawl
  • A set of Push-ups
  • 30 seconds - Crab Crawl

Intermediate:

  • A set of Partial, Assisted, or Jumping Pull-ups
  • 20-30 seconds - Bear Crawl
  • A set of Push-ups (go to your knees if necessary)
  • 20-30 seconds - Crab Crawl

Basic:

  • A set of Body Rows
  • 15-20 seconds - Bear Crawl
  • A set of Knee Push-ups
  • 15-20 seconds - Crab Crawl

Eli Blahut: USA Bound

201.6lbs with less than a week to go...Compared to 208lbs at 12 days out...Follow Eli on Facebook.

Victor DelCampo: He's Ready!!!

See the changes in his physique in the week before the USA, starting at seven days out...Five days...Three days...Good luck Vic!!!!

Jennifer Deon-Petrea Female Bodybuilders Pictures

Jennifer Deon-Petrea Female Bodybuilders Pictures
http://exercise-without-equipment.blogspot.com/2011/07/janel-bilal-photo-in-female.html
Best Female Bodybuilders Images

Jennifer Deon-Petrea Female Bodybuilders Pictures

Jennifer Deon-Petrea Female Bodybuilders Pictureshttp://exercise-without-equipment.blogspot.com/2011/07/janel-bilal-photo-in-female.htmlBest Female Bodybuilders Images

Jenna Boyer wallpapers in bodybuilding stage show

Jenna Boyer wallpapers in bodybuilding stage show
http://exercise-without-equipment.blogspot.com/2011/04/debra-d-female-bodybuilder-pics-how-to.html
Good looking female body shape and style

Jenna Boyer wallpapers in bodybuilding stage show

Jenna Boyer wallpapers in bodybuilding stage showhttp://exercise-without-equipment.blogspot.com/2011/04/debra-d-female-bodybuilder-pics-how-to.htmlGood looking female body shape and style

Jenn Kelley wallpapers in bodybuilding stage show

Jenn Kelley wallpapers in bodybuilding stage show
http://exercise-without-equipment.blogspot.com/2011/07/lilia-sandozequi-beautifu-female.html
Cute Female Bodybuilding Pictures

Jenn Kelley wallpapers in bodybuilding stage show

Jenn Kelley wallpapers in bodybuilding stage showhttp://exercise-without-equipment.blogspot.com/2011/07/lilia-sandozequi-beautifu-female.htmlCute Female Bodybuilding Pictures

Jeni Briscoe wallpapers in bodybuilding stage show

Jeni Briscoe wallpapers in bodybuilding stage show
http://exercise-without-equipment.blogspot.com/2011/07/lisa-lynn-calhoun-smartest-female.html

Jeni Briscoe wallpapers in bodybuilding stage show

Jeni Briscoe wallpapers in bodybuilding stage showhttp://exercise-without-equipment.blogspot.com/2011/07/lisa-lynn-calhoun-smartest-female.html

Jeanne Nimmer pictures in bodybuilding stage show

Jeanne Nimmer pictures in bodybuilding stage show
http://exercise-without-equipment.blogspot.com/2011/07/black-lorna-cavin-handsome-us-female.html

Jeanne Nimmer pictures in bodybuilding stage show

Jeanne Nimmer pictures in bodybuilding stage showhttp://exercise-without-equipment.blogspot.com/2011/07/black-lorna-cavin-handsome-us-female.html

Jeanne Colesanti pictures in bodybuilding stage show

Jeanne Colesanti pictures in bodybuilding stage show
http://exercise-without-equipment.blogspot.com/2011/07/marcie-trujillo-handsome-us-female.html
Smart Female Bodybuilders pics

Jean Marie Cooper pictures in female bodybuilding competition

Jean Marie Cooper pictures in female bodybuilding competition
http://exercise-without-equipment.blogspot.com/2011/07/bodybuilding-ifbb-and-npc-all-have-one.html
Female Bodybuilders images Virginia 

Jean Marie Cooper pictures in female bodybuilding competition

Jean Marie Cooper pictures in female bodybuilding competitionhttp://exercise-without-equipment.blogspot.com/2011/07/bodybuilding-ifbb-and-npc-all-have-one.htmlFemale Bodybuilders images Virginia 

Jeanne Colesanti pictures in bodybuilding stage show

Jeanne Colesanti pictures in bodybuilding stage showhttp://exercise-without-equipment.blogspot.com/2011/07/marcie-trujillo-handsome-us-female.htmlSmart Female Bodybuilders pics

Janet West images in female bodybuilding competition

Janet West images in female bodybuilding competition
http://exercise-without-equipment.blogspot.com/2011/07/beautiful-and-amazing-sheryl-lau.html


Janet West images in female bodybuilding competition

Janet West images in female bodybuilding competitionhttp://exercise-without-equipment.blogspot.com/2011/07/beautiful-and-amazing-sheryl-lau.html

Janet Bannowsky images in female bodybuilding competition

Janet Bannowsky images in female bodybuilding competition
http://exercise-without-equipment.blogspot.com/2011/04/carla-dunlap-figure-female-images-kaan.html
FEmale bodybuilding Pictures with Six pacs ABS
Gent FEmale Bodybuilders

Janet Bannowsky images in female bodybuilding competition

Janet Bannowsky images in female bodybuilding competitionhttp://exercise-without-equipment.blogspot.com/2011/04/carla-dunlap-figure-female-images-kaan.htmlFEmale bodybuilding Pictures with Six pacs ABSGent FEmale Bodybuilders

Janel Bilal photo in female bodybuilding competition

Janel Bilal photo in female bodybuilding competition

Janel Bilal photo in female bodybuilding competition

Janel Bilal photo in female bodybuilding competition

Wednesday 27 July 2011

Thursday 28 July 2011: SPRINT PYRAMID

SPRINT PYRAMID
 
Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).
  • 5 minutes - Run or Run-walk
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 20 seconds – Sprint
  • 90 seconds – Recovery
  • 30 seconds – Sprint
  • 90 seconds – Recovery
  • 20 seconds – Sprint
  • 1 minute – Recovery
  • 15 seconds – Sprint
  • 1 minute – Recovery
  • 10 seconds – Sprint
  • 1 minute – Recovery
  • 5 minutes - Run or Run-walk

James Llewellin: 8 Weeks Out

Above, three weeks into his prep for the Olympia 202... Below, earlier in the year, late March/mid April, tipping the scales at 213lbs.

Steve Kuclo: 2010 Nationals

Looking back at big Steve one day out from the 2010 NPC Nationals where he placed 3rd in the super heavies. Steve is looking for a win at the 2011 USA in a couple of weeks and hoping to earn an IFBB pro card in the process.Check out his website and Bodybuilding.com's full contest coverage.

Tuesday 26 July 2011

Wednesday 27 July 2011: DIP + CHINS

The tried and true bodybuilder...

DIPS + CHIN-UPS SUPERSETS


Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).

Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.

Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.

Nick Trigili: Super Heavy Potential

24 year old jersey boy Nick Trigili has super heavy potential written all over him... Or so I think, especially weighing 284lbs just three weeks after the Junior Nationals.The MuscleMeds sponsored athlete finished a respectable 6th place in the supers at the Junior Nationals in June, following up on a nice second place finish at the Bev Francis Atlantic States early in the same month.Follow Nick

Monday 25 July 2011

Tuesday 26 July 2011: BOXING CONDITIONING

BOXING CONDITIONING

Advanced - Four rounds of:

  • 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
  • 1 minute - Rest
    During rest perform:
    -Round 1 - a set of push-ups
    -Round 2 - a set of crunches
    -Round 3 - a set of squats
    -Round 4 - a set of push-ups

Intermediate - Five rounds of:

  • 3 minutes - Shadowbox  (include kicks, knees, and elbow strikes as desired)
  • 1 minute - Rest
    During rest perform:
    -Round 1 - 5-15 push-ups
    -Round 2 - 15-30 crunches
    -Round 3 - 10-20 squats
    -Round 4 - 15-30 crunches
    -Round 5 - 5-15 push-ups

Basic - Seven rounds of:

  • 2 minutes - Shadowbox
  • 1 minute - Rest

Mark Dugdale: 4th in Tampa

He weighed in around 212-215lbs for the Tampa Pro a few weeks ago, placing 4th in the open division (just missing out the third place slot which would have secured him an Olympia berth).A few weeks ago, when I was posting a lot about Dugdale in the rundown to the Tampa Pro, someone made a comment about his having a great ass, or so I thought (the comment was actually made about Phil). You know

Sunday 24 July 2011

Joel Thomas: 7 Weeks Out!

Training with Canadian Pro Ben Pakulski seven weeks out from the North Americans, then interviewed by Aaron Singerman. Clip from RxMuscle.

LexTheDestroyer: YouTube Muscle

21" arms and 16.5" forearms!!! Who is this guy?

Monday 25 July 2011: 30/30 CALS CIRCUIT

30/30 CALISTHENICS CIRCUIT


Complete 5 rounds of the following circuit in twenty minutes.


30/30 = 30 seconds work, 30 seconds rest

Advanced:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats

Intermediate:

  • 30/30 Partial, Assisted, or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats

Basic:

  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half- Squats

Sunday Worship!

Friday 22 July 2011

Saturday 23 July 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Joel Thomas: A Little Bit More...

I thought a little bit more of Joel was needed. Go to Muscle Gallery, find him on Facebook or go to Joel's official website.

Thursday 21 July 2011

Antoine Vaillant: 12 Weeks, 260lbs

Friday 22 July 2011: TRIPLE-UPs

TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP

Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes. 

A superset is done by performing one set of each exercise back to back to back with little or no rest in between. Choose a number of reps that is well below your max to prevent early burnout during the training session. The training effect today will come from the overall volume of exercise combined with short rest periods, not max effort sets. Rest between supersets as necessary.

Intermediate and Basic trainees should substitute assisted, partial, or jumping pull-ups, body rows, crunches, and knee push-ups as necessary.

Brad Rowe: 7 Weeks to North Americans

Brad is 7 weeks out from his first really big national show, the 2011 North Americans in Cleveland, OH the weekend of September 2."His first really big national show," you may ask? Yes, Brad won the heavies and the overall at the 2010 Excalibur, but his other shows last year were the Atlantic States (3r), New England Championships (5th) and Jr. Nationals (8th). No NPC Nationals or USAs yet.More

Wednesday 20 July 2011

Jason Huh: And His Little Brother!

Jason Huh's younger brother, Paul, won the teen division at NPC Sunset Classic held in in Sarasota, FL on July 16.At a whopping 283lbs Jason out-muscle his younger bro by some 129lbs (Paul was 154lbs).Jason also guest posed at the Southern States a couple of weekends ago:

Thursday 21 July 2011: SPRINT 8

SPRINT 8

Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

Advanced:

  • Run 5 minutes
  • Repeat eight times:
    Sprint 15 seconds
    Recover 1 minute
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat six-eight times:
    Sprint 15 seconds
    Recover 60-85 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat four-six times:
    Sprint 15 seconds
    Recover 85-120 seconds
  • Powerwalk 5 minutes

Mark Richman: One Week, 206lbs

One week left to the 2011 CBBF Championships and Richman is hoping to finally turn pro, complete with shredded glutes. Currently 206lbs, Richman plans on being 210-215lbs onstage, having dropped down from an off season weight of 254lbs. Pictures below by Jason Breeze.

Tuesday 19 July 2011

Shawn Elizabeth Female Bodybuilder SuperStar

Shawn Elizabeth Female Bodybuilder SuperStarShawn Tan has an amazing adventure as we accept already explored. Jorge Román González Ávila declared Shawn Tan in 2 ways: Athlete and WomanAs athlete: Her dedication, discipline, inspiration, overcoming, assurance and charge are her best qualities that makes her attractiv

Natalie Calland hotttest figure bodybuilder

Natalie Calland hotttest figure bodybuilder

Monique Minton good figures female bodybuilders images

Monique Minton good figures female bodybuilders images

Amazon bodybuilder Shawn Tan with amzing body

Shawn Tan is accepted as the Amazon Bodybuilder but she is a complete inspiration. She has affected so abundant in her life. In her youth, she endured animal corruption that led to bulimia and again anorexia. She dealt with anorexia to aural an inch of her life.

The Big Get Bigger Female bodybuilders

Female bodybuilding is truly an art form with a living canvas. Digital enhancements of these amazing women is another. Here are a few samples of recent Female Muscle Morphs from Area Orion.

Monica Martin Female bodybuilder Images

Monica Martin Female bodybuilder Images

Beautiful Female Marika Johansson Muscles

Beautiful Female Marika Johansson Muscles in Helsingborg, Sweden.IFBB Professional Female Heavy Weight BodybuilderPhysical Therapist and Personal Trainer.

Celebrity Beach Bodies Volume IV

Welcome to the fourth chapter of Celebrity Beach Bodies. We wish to acknowledge everybody for your feedback. Tomorrow will be the final chapter and we’ve adored the best for last. Today, you’ll agenda we’ve featured Britney Spears above

IFBB Pro Bodybuilder Melissa Dettwiller images and Data

IFBB Pro Bodybuilder Melissa Dettwiller images and DataBirth Place: New OrleansCurrently living in: Las VegasFavorite Body Part To Train: LegsMeasurements: 36DD-25-34Height: 5′ 2″Age: 27Hair: BlondeContest Weight: 124.5 lb.Off season weight: 150 lb.Current Measurements at 138 lbs:- Arms: 14”- Calves: 15”- Legs: 22”- Chest/Back: 36DD

Monica LaTorre good figures female bodybuilders images

Monica LaTorre good figures female bodybuilders images

Mona Muresan good figures female bodybuilders images

Mona Muresan good figures female bodybuilders images

Mojgan Shahbazi good figures female bodybuilders images

Mojgan Shahbazi good figures female bodybuilders images

Moira Noetzel good figures female bodybuilders images

Moira Noetzel good figures female bodybuilders images

Misty Schaffer female bodybuilding tips

Misty Schaffer female bodybuilding tips

Miranda Gahnb female bodybuilding tips

Miranda Gahnb female bodybuilding tips

Michelle Woodward female bodybuilding tips

Michelle Woodward female bodybuilding tips

Michelle Welsh female bodybuilding tips

Michelle Welsh female bodybuilding tips

Michelle Brown female bodybuilding tips

Michelle Brown female bodybuilding tips

Michele Eisenhour taxes female bodybuilder images

Michele Eisenhour taxes female bodybuilder images

Melanie Nolan taxes female bodybuilder images

Melanie Nolan taxes female bodybuilder images

Melanie Dana taxes female bodybuilder images

Melanie Dana taxes female bodybuilder images

Megan Johnson taxes female bodybuilder images

Megan Johnson taxes female bodybuilder images

Mary Newman taxes female bodybuilder images

Mary Newman taxes female bodybuilder images

beautiful Mary Dent los angeles bodybuilder

beautiful Mary Dent los angeles bodybuilder

beautiful Mary David los angeles bodybuilder

beautiful Mary David los angeles bodybuilder

beautiful Martha Martinez los angeles bodybuilder

beautiful Martha Martinez los angeles bodybuilder

beautiful Marie Newman los angeles bodybuilder

beautiful Marie Newman los angeles bodybuilder

Margaret Negrete handsome us female bodybuilder

Margaret Negrete handsome us female bodybuilder

Celebrity Beach Bodies V

Celebrity Beach Bodies V

Celebrity Beach Bodies V

Celebrity Beach Bodies V

The Beautiful and Amazing Sheryl Lau

My real full name is:
Sheryl Ann Lau

This is what I do:
I am a mother and fitness fanatic. I own my own business running “Booty Camps” in my subdivision, I have been a manger of a fitness center for 9 years, am a personal trainer, Spin instructor, Mat Pilates instructor, and Group Fitness Instructor.
GLAMOURIMG_9123 Low res enhnce Blue 8 warmerS10SHMaster11aESR_6041x1024


My height is:
5″ 9 1/2 ”

My regular weight is:
145 lbs.

My competition weight is:
135 lbs.

My chest / waist / hips size in inches is:
36 27 36

My shoe size is:
9.5