Bodybuilderinfo: July 2011

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!!!!

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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!

Saturday, 23 July 2011

Sunday 24 July 2011: REST

REST DAY

Comic Con Muscle

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

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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.

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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.

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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.

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