Today we had spd bp, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines,spd bp, ant 285lbs and anna 85lbs plus 2-lge and 1- med chain on ea. side,9×2, single blk bnd bp, anna 155lbs and ant 355lbs,7×1, flr and ball press 3×8, standing shoulder press,5×2, anna 205lbs and ant 350lbs,mach press, db c&p, seated db lat. raises,db frt raises, 3×8 ea., close grip press w/ 1-lge chain and 1-sm, 3×7, db lying ext. 3×7 and push dwns,3×7, finished w/ rev hypers, rope abs, bx jumps, rk bnd jumps and sled pulls. Good night! Also voted MVP on the track team, that was cool! Training 4 days in a row this week due to nat’ls, went well last week, see you in the WR.
3/8/10 ANNA MCCLOSKEY
Well I did it, 41-4.25 and took 6th place at the STATE CHAMPIONSHIPS. I’m preparing for the Nat’ls at the Armory in NY on FRI. That will wrap up the indoor season.Today we squatted and my brother was back to train w/ us. Spd sqt, 17-in bx, ant 695lbs and anna 495lbs plus 4- med chains and 2-lge chains on ea. side, 7×2,rev bnd dl’s ant 875 and anna 645, 6×2, arch bks anna-645 and ant-845, 3X6 , step-ups and leg curls 3×8, finished w/ rev hypers, rope abs, bx jumps, rk bnd jumps and sled pulls. Training went well today, it was nice to have my training partner back. Spd bp tom, see you in the WR.
Ashley Cooper: I don’t care if this post pisses people off.
The NEW look of Figure 2011!
I’ve said it before and I’m going to say it again…WHAT THE F HAS HAPPENED TO THE SPORT OF FIGURE?!
Unfortunately, after seeing the pictures from the Arnold, I now don’t even feel comfortable using the words “sport” and “figure” in the same sentence, due to the lackadaisical new look that is being praised by the judges.
Figure has gone from something that people looked at and thought, “Damn, how do those women get their bodies like that?” To, “Oh I go to the gym three times a week, I could do that!” What happened to hard work? What happened to excellence? Has our country accepted such a subpar standard that these smoothed out, simply healthy looking women are now being called pro athletes?!
If this look is the above average standard in athleticism, then I am scared and sad to see average and below. I know binge drinkers who eat like crap but do cardio 5 days a week who could get up on that stage and place high. Mean while, the women who look like they have an extremely serious work ethic and deep understanding of diet and weight training, are being placed in the bottom ranks.
The IFBB, NPC and judges who work for both have decided that more money comes in when the ladies have a more obtainable look. Money is money and I totally understand the business aspect of this. However, that is not going to shut me up from expressing my utter disgust and disappointment in the standards that people have.
I entered this sport at the end of 2007, I started off winning and moving up to the national ranks very quickly. Once on the national stage in 2008, I was told I need to get harder and add more muscle to my frame. I looked around and saw the difference in size between my (at the time) scrawny self and these perfectly muscular work horses I was on stage with. I knew right away, that for me to be on “their level” I had to take a year off, bust my ass in the gym, and change up my eating routine.
I achieved my goal of adding about 10 lbs of lean muscle mass to my frame…using nothing but HARD WORK, PERSPERATION and ENDURANCE. 100% NATURAL!!!! I got back on the stage this last summer for Jr Nationals in Chicago and USAs in Vegas, only to be placed 15th or lower. I was told by the judges; “If you were a pro you would be top 5 easily, but we don’t want that look anymore because it is too hard to achieve, so we have to set an example out of girls who have that look now.” Como what??
If I was able to suck it up, and work my ass off to add muscle and maintain the look they wanted at the time, why can’t others? The answer is because people are SOFT, SORRY and LAZY. The new look in figure only beefs up my point as do the pictures from the Arnold. Gone are the days of Jenny Lynn and Valerie Waugaman, now are the days of no glutes, no hamstrings, no abs, no quad sweep. BOOOOOOOOO! If I don’t respect it, how can I be a part of it? Time for a new game plan…thanks for nothing average people likers, you suck.
P.S.
If you’re reading this, saying to your self that I am just bitter. No sh*t. You’d be bitter too if you studied all week for a math test, and the kid that never comes to class got an A!
3/4/10 ANNA MCCLOSKEY
Well we wrapped up our training tonight before states, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rk press 435×5x3, flr press 335×5x3, decline and db inclines 3×8 ea, cleans 155×5x3, grapplers and db bnd press 3×8 ea., close grip rk press,push dwns and rope pull dwns 3×7 ea., finished w/ rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss and sled pulls.Training went quick tonight due to working w/ my throwing coach from Delaware.Com’on 41 ft., see you in the WR.
Bjorn Moncur: Public Service Announcement
This is not for everyone, the dedication and disciplined required to do this is constant. There aren’t any short cuts it’s just pure hard work!
I notice that people tend to work harder when others are watching, and I find that weak. If you’re not a monster in the dark when no one is cheering you on or watching you lift, then what are you? Do you lose intensity if the gym isn’t crowded with people you know? Does your strength rely on your training partners showing up?
Recently my new training schedule calls for me to work out on Sunday, naturally certain training partners don’t like this. On the seventh day God rests, and last time I checked no human beings fit the description of God, so there shouldn’t be a problem. High volume, grueling ten sets of ten on every exercise, sound fun? Well I love it, but I found that one of my training partners didn’t. I told him, “If you don’t want to work go home, I refuse to have weakness in my area, this is the jungle and I’ve never seen a duck in the jungle.”
To any power lifter, body builder, fitness, or figure model; you’re only as strong as your weakest link. If you have a training partner that has excuses send them home.
3/3/10 ANNA MCCLOSKEY
We had a change in the schedule, so we trained today, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rev bnd sqt-825-5×3, blk dl’s 385×3x3 and 425×2x3, dl’s 385×5x3, sissy sqts 625×3x8, corner rows, leg curls, seated mach rows, close grip pull dwns, 3×8 ea., finished w/ rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss and sled pulls.We’re leaving on Fri at 11 am to go to Penn State to throw on Sat for states.I wanted to get all my training in for this week.See you in the WR.
3/2/10 ANNA MCCLOSKEY
Today we had spd bp, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp-165lbs, 9×3, 3-diff grips, 3-brd press 255lbs 7×3, done raw, ball press and seated mach press 3×8 ea., standing press 185lbs 6×3,db c&p, db frt raises, mach press, seated db lat. raises, 3×8 ea., skull crushers w/ red bnd 3×7, glose grip press 115lbs 3×7 and rope push dwns 3×7, finished w/ rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss and sled pulls. Training went quick today due to states this wkd at Penn State U. I feel I can place in the top 5 but I also think I can win this as long as I stay focused.DL’s next, see you in the WR.
Lucas Irwin: 67 Days Out
WEIGHT: 214lbs
As of this morning, I am down 26 pounds! I am actually very pleased with how little my strength has gone down; 315 still feels light on the bench, 5 plates on my back doesn’t seem like it is going to crush me and I can still pull over 400 on my RDLs. I can live with that. The cutting down seems to be getting easier every time and being able to listen to your body really speeds up the process. I am dropping fat faster than before, maintaining a great deal of mass and I am actually taking only a few basic supplements (HMB, Aminos, Protein, Creatine, Vit C, Caffeine). That is pretty damn natural!
3/1/10 ANNA MCCLOSKEY
I’m back. Yesterday I threw at the Meet Of Champions at Lehigh U. and threw 39 8.25 for 1st place. This Fri. I leave for Penn State U. for Pa. state championships. I’m ranked 5th in the state as a Jr. Today we had spd sqt., 555lbs 9×3 off a 15-in bx in brfs., rk pulls 455lbs 7×3 w/ pins just above the knee, arch bk gd ams 3×6, leg curls and step-ups 3×8 ea. finished w/ rev hypers, rope abs, rk bnd jumps, bx jumps, med ball toss and sled pulls.Training went well today. Next meet 4/18 in York,Pa. I’d also like to thank Unbreakable Gear for the new shirt. It fits great! Thank You! See you in the WR.
2/25/10 ANNA MCCLOSKEY
Today we had spd bp, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines,spd bp 9×3 85lbs plus 4-lge chains and 2- med chains, bnd press 115lbs plus doubled red band 7×3, ball press and flr press 3×8, standing press 185lbs 6×3, mach press, seated db lateral raises, grapplers and frt db raises 3×8, close grip press doubled red bnd 3×7, db lying ext. 3×7,push dwns 3×7 , finished w/ rev hypers, rope abs, med ball toss, rk bnd jumps, bx jumps and sled pulls in the snow. We’re expecting another foot.Meet at Lehigh may be canceled, we’ll see.See you in the WR.
Ashley Cooper: Not a gym rat yet? 6 steps on how to become one…
1) Find a program that will best suit YOU. Everyone is different. You may have an injury or condition where a program may not be suited for you. Always consult a qualified trainer to make sure that the new program will not hurt you. If you begin into a fitness program that is not just right for you, it can cause more injuries and a lot of frustration.
2) Set realistic goals. Make sure that the body you are striving towards has an achievable time line. The program should also be practical and not give you false hopes. It is important to be aware of the obstacles you might encounter in your daily life. Once a program has been decided upon, then you can set goals and deadlines that are realistic.
3) Exercises should target muscle tone, definition, balance and build. This is important because, when you develop muscles, you burn more calories! If you are trying to lose weight then by burning more calories you are lessening body fat. Multi-joint exercises (such as lunges and step-ups) and weight lifting are great for this. Learn what exercises work on specific parts of your body. The more knowledge you bring into the gym, the more progress you will get!
4) Be systematic when working on your muscles. Over time your muscles should be working harder! Repeating the same sets of exercises and same weight will only lead you into an exercise slump, and your results will minimize. Record your daily results and make the progression based on your previous information. A log is a great motivational tool as well; you’ll feel great looking back at where you started and the progress you’ve made.
5) Variety is key in your exercise programs. You can change your exercises, goals and sets every six weeks to keep you motivated and feeling fresh. This will help to prevent you from becoming bored and losing energy physically and mentally.
6) Be competitive! The best way to become a gym addict is to allow healthy competition either with a partner, or within yourself as a part of your program. If at the gym with a friend, challenge him/her to a push-up competition, if you are alone, get your log out and compete against your best set and see if you can do more reps or a heavier weight. 
ANNA MCCLOSKEY 2/23/10
We started back today due to upcoming track meets and my dad has a pl meet w/ the glen mills team at Emmaus h.s. on Sat.I throw in the Meet Of Champions on Fri pm at Lehigh U. Today we started w/ reverse hypers ss. w/ rope abs and glute/hams ss. w/ landmines, speed sqt. 7×3 in brfs off a 15-in bx.,455lbs plus 6- lge chains, rk dl’s w/ 335lbs plus 4-med chains 7×3, arch bk gd ams 3×8 w/ 585lbs, step-ups and leg curls 3×8, finished w/ reverse hypers, rope abs, bx jumps, rk bnd jumps, med ball toss and sled pulls, training felt good today and it went quick. Well that’s it for now, see you in the WR.
Soolmaz Hosseini: What’s your motivation in the gym?
What motivates you to do what you do in the gym? What motivates you to go heavier, harder, or push out that extra rep?
For the past year and a half, it had been me knowing that I would have to stand on stage in a tiny bikini in bright lights. Did I mention I was to be judged based on my physique? Yes, a panel of judges would have to look at me critically and decide whether or not I was worthy of a trophy. All my training, days alone in the gym, would come down to that moment on stage. I was a monster in the gym. A 100% natural monster.
What happens if you no longer compete? Do you lose that edge in your training? NEVER. Do you miss days because, well, you can? Absolutely not. I think back on why I even started competing and it gives me the answer. I LOVE TO TRAIN. I love moving heavy weight and as a result, I love to see the progress I make and how I better myself with every training session. I get stronger, faster and look better and better. I’m healthy not just physically but mentally as well. A lot of people use food as an emotional crutch, I use the weights and the sprints. Having a rough day? I take it out on the iron or the track. For those who use food for comfort, I have this advice…habits are created in as little as two weeks. You can make that change from food to physical exercise.
A couple of little things to help get you pumped for that workout ahead of you:
* Create a playlist that gets you going. This playlist has music on it that gets you ready for some serious work.
* Join a gym or at the very least surround yourself in an environment where people take training seriously. This can be difficult but if worst comes to worst…refer back to my first suggestion…and keep that iPod playing and don’t pull your head phone out for ANYONE unless they are on fire. You get my drift.
* Don’t be scared to leave it all in the gym. No one is judging you. And if they are…who gives a sh*t. Get your mind right and do what you’re in there to do.
If you guys have any other pieces of advice or questions for me, please feel free to comment or contact me at soolmaz@brickhousemiami.com
Happy Training!
Everette Henderson – Shifting Gears
I finally feel like I’m back in the groove. Things have been so crazy around here that I’ve been barely able to focus on my training. I’m in the gym grinding it out, but my thoughts have been on other things. Promotion to supervisor, Promotional appearances, and helping friends out at the gym has kept me way busy. Now I have 8 weeks to really get things in gear for photos and hitting the stage.
Training heavy as always and feeling way stronger than this time last year. My workout partners have allowed me to push myself harder with a different level of confidence because I know they are there spotting me if I get in trouble. I continue to focus on a lot of static contractions as my way of pre-exhausting the muscle before my heavy sets. I feel I get a better pump this way and I don’t have to go as heavy during the big sets to get the same results. The last thing I need right now is to twinge a muscle or get tendonitis so I don’t want to go heavier than I need to achieve maximum pump. My rep range continues to stay around 8 to 10 reps except the last movement. I may go 12 to 15 reps on the last movement to make sure the muscle is pumped and my skin is way tight. (you know the feeling) Not getting to drastic on the diet yet because I’m a cardio freak and need to stay fed so I don’t wilt away. Will be incorporating some major sprint work soon so I can keep the lower quads.
Lucas Irwin: 75 Days Out
WEIGHT: 216.5
To this point, I am very satisfied with my training and progress. I am still staying as heavy as I can on all of my lifts and avoiding the 13+ rep ranges, unless it is a burnout. My waist has really started to shrink and I am seeing the benefits of avoiding direct oblique training this off-season. I have a pretty thick waist from all the olympic style lifting I did during college football, so I really have to be careful when I hit a lot of powerlifting moves in the off season. Heavy squats and deadlifts give me plenty of core work; so hitting my obliques directly would really push them out. I think I may have actually managed to shrink my waist size all together! Pair that with wider lats and thicker leg development and we may have a nice thing going here!
My diet and training will continue as usual for at least the next 3-4 weeks; I am on a perfect pace and want to keep it that way. By the way…. I still have not yet had to incorporate that damn treadmill or any other piece of cardio equipment into my training. Gotta love that!
ANNA MCCLOSKEY 2/21/10
Hey guys I’m back! Great meet in Norfolk Va. yesterday. I squatted 560lbs, narrowly missing 600lbs on a 4th, benched 285, took 300 for a third, handled it well but came out of my grove, I’ll get that next time plus some, and dl-465 for a 1310 total. All 3 lifts and total are in the top 5 198lb lifter rankings on the plwatch. Iweighed in at 186. The trip was fun but the track meet on Fri. didn’t get over til 10;30pm and then we drove to Norfolk.My dad will tell you that murphy’s law applied this trip but they’ll be stories for another time.Well I’M off til Wed., see you in the WR.
Lock outs – bad for you or not
Lockouts… do them or avoid them?
by Jonathan Marshall, NSCA-CPT
Through out the years I’ve heard trainers tell their clients not to lock out the knee or elbow joints. They feared that their client might injure themselves. So once again a myth overpowers research. I cannot think of any bad exercises, only bad ways to do them. So the question is, lock outs, are they bad for you?
There is little research to back up the idea that locking out a joint will cause damage to normal healthy joints, if done correctly. A lock out of an exercise is the strongest position of a lift. This is why most people rest between reps and a full extension. If someone didn’t fully extend his or her muscles would fatigue much faster. Body builders are known for this due to the incredible pump they receive by not locking out a particular joint.
If you have experienced knee problems I would recommend avoiding any locking out of the knee joint while doing leg extensions. These movements will probably aggravate the joint even more. The same goes for the elbow. High volume of the elbow extension can cause irritation, but if the movement is properly controlled there shouldn’t be a problem.
Even though there is no research saying lockouts are bad there are practical reasons why some should do them. For example, beginners should always avoid lockouts. They are just learning the movements of an exercise and they might end up hyperextending their joints. A hyperextension of a joint occurs when the velocity of the movement is too strong. This can cause the joint be in an unwanted position and may cause damage.
In conclusion exercises should be performed with proper technique and with full range of motion. Remember everyone has differences in their ranges so know your limits. The “No lockout rule” is there to keep lifters safe. So train smart, lift correctly and you should not have any problems.
References:
Dan Wathen, ATC, CSCS, *D
Marla Graves, Ph.D.
Lee E. Brown, EdD, CSCS, *D, FACSM
Krissy Richard- 2 weeks to the Arnold Amateur
So WOW…the time is closer…crazy to think that in just two weeks I will be up on one of the most prestigious stages of the year. The Arnold Amateur 2010 Figure Competition awaits me and I can’t wait!!! This will be one of my biggest shows to date so winning this show would be a huge honor. I am busting my tail for the next two weeks to try and put the finishing touches on what has been a long time coming. I have trained harder this off season than I ever have and have put in a lot of hard work these last 12 weeks as well trying more than ever to be as clean on my diet as possible and never miss a workout no matter the reason. So far I am so pleased with the results I am already seeing. My shoulder caps have grown at least a 1/4 of an inch in the last 3 months as well as my back has gotten wider. My proportions are coming in a lot nicer this time around and I can’t wait to see this body even leaner than it currently is at 8%. My nutritionist (Keith Klein) is so pleased with the way I look and the improvements I have made in just a short amount of time since last year. I will have a little more muscle this time around but of course we will have to see if the judges like what they see. Regardless I have worked harder and trained harder than I ever have in my entire life this time around… When i get on that stage in two weeks I will undeniably be in the best shape I have ever been in…therefore…I have already won. 
Columbus, Ohio better be ready for me because I am packing a lot of punch in this 4ft 10 package!!!
PS. I will also be working the Labrada Nutrition Booth while at the Expo in between competing so be sure to come by say hi and pick up some goodies!!! Would love to see all of you there! Hope you can make it!
ANNA MCCLOSKEY 2/16/10
Well today we wraped up training for the Va. meet on Sat., started w/ rev hypers ss. w. rope abs and glute/hams ss. w/ landmines,w/ shirt-225×3,275×2 2-brd,315×1, 335×1 1-brd, 385×2x1 3-brd.,ball press 2×6, standing press 205×3x1, mach press 3×10, skull crushers w/ red band 3×10 and mach close grip press 3×10, finished w/ rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss and sled pulls.Training went well these last 2 weeks. I throw on Fri pm at Lehigh looking for 41′ then off to Norfolk. See you in the WR.
Soolmaz Hosseini: The Dietary Supplement Safety Act
The US government is looking to start regulating the dietary supplements out on the market. How do you guys feel about that? Personally, I think it’s about time. How do you REALLY know what’s in your supplements? Are they everything they say they are? Now, you’ll know because supplement companies will have someone to answer to.
What does this mean to the supplement companies though? I hope nothing. Hopefully, they have all been on the tight and narrow and their products are really what they claim they are and nothing more or nothing less.
You can take a look for yourself at the actual bill that was introduced to the Senate on Feb. 4th 2010.
http://www.govtrack.us/congress/billtext.xpd?bill=s111-3002 Good stuff…read it!
ANNA MCCLOSKEY 2/15/10
Well today we did singles, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, 425×3 brfs, 515×2 brfs, 565×1 brfs and sut, 605×1 full gear, all done off 15-in bx., rev bnd dl’s 715×3x1, leg curls and step-ups 3×8, finished w/ rope abs, rev hypers, bx jumps, rk bnd jumps, med ball toss and sled pulls.Yesterday I threw at Lehigh U. and hit 39′10, made 1st team all- catholic, named co-mvp for field events, set the school record for indoor, qualed for nat’ls. Not bad for a days work.My brother also competed on Sat and went sqt-850, just missing 910, bp-565 and dl-640, missing 685 2x’s due to mental mistakes, tot-2055, 227lbs and 19 yrs old, he also won bl for the pro division.Meet week and I’m ready. We throw on fri pm and then on the road to Norfolk Va. for the spf meet.Openers tom in the bp, see you in the WR.
ANNA MCCLOSKEY 2/12/10
Today we had bp, started w/ rev. hypers ss. w/ rope abs and glute/hams ss. w/ landmines,rev bnd press 515×3x1 and 545×1x1 w/ shirt, flr press w/ shirt 405×4x1 , decline press 185 2×5, cleans-155×4x1 and grapplers 2×8, rev. bnd close grip press 315×3x7 and rope pull dwns 3×10, finished w/ rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss and sled pulls. Training was hard and quick. I throw on Sunday at Lehigh U. for the Catholic League Championships. I need 39′ to qual for Nat’ls. I need a big throw. Well that’s it for now, see you in the WR.
ANNA MCCLOSKEY 2/11/10
Well today we started w/ shoveling out from the 20-in that fell on top of the 30-in we already had.Then to the WR to dl, started w/ rev. hypers ss.w/ rope abs and glute/hams ss. w/ landmines,rev. bnd high bx. sqt, st & brfs, 895×1, 945×2x1, 1011×1, dl off blks-315 plus 6-chaines 4×1, pltfm bnd dl’s,reds, 355 x4×1,sissy-645×2x6, leg curls, frt pull dwns and bent rows-2×8, finished w/ rope abs ,rev hypers, bx jumps, rk bnd jumps, med ball toss and sled pulls.That was a pr in the rev. bnd sqt.Felt strong after all that shoveling.bp tom, see you in the WR.
Team POWER & inTENsity
Team P & I took the plaform this past weekend in horor of our fallen brother Tom Manno who past a few weeks ago.. Danielle and I were the only team members who lifted.. We were still trashed from our preformance 2 weeks prior at the Natural Nationals.. We still had a decent day breaking the State Records.. I also was honored to recieve the Mike Morris Memorial award.. This award goes out to an accomplished lifter who goes above and beyond to help others become successful.. I was touched.. We were Unbreakable!!! We start training tonight for the Western States Nationals in May so ill be posting our workouts..
Jon Marshall, NSCA-CPT,CSCS
14 time National Powerlifting Champion
4 time World Powerlifting Champion
Team POWER & inTENsity proudly sponsored by UNBREAKABLR GEAR
ANNA MCCLOSKEY 2/9/10
First I’d like to thank Lucas for putting together my profile,IT LOOKS GREAT! THANK YOU!Large game safari hunting, I thought you’d like that.Well today we had bp, started off w/ reverse hypers ss. w/ rope abs and glute/hams ss. w/ landmines,ant did his opener w/ 555 and in full gear, went real nice, did some minor assistants and then our rap up,he’s ready for Sat.Anna did 245×3 1-brd, 295×2 2- brd, 335×1 2-brd,245×3x3 1-brd,bnd press off 3-brd 315×3x1,ball press 3×8, standing press 185×6x2,db c&p, mach press, seated lat. raises, db frt raises,all 3×8, close grip bnd press 3×10, lying db ext 20 lb db 3×10, finished w/ reverse hypers, rope abs, bx jumps, rk bnd jumps, med ball toss and sled pulls.Today was a tough day in the WR. I struggled but got through it though. my Dad was in my butt, but all in na days work. tomorrows always another day to train hard and get better! Don’t ever forget that.Dad says you can’t be great everyday.Well day off tom and dl on thurs.I’ll be shoveling out tom., we have 30-in on the ground and are expecting 20 more.Can’t wait to see you in the WR.
Everette Henderson: Motivation
It’s funny how things work out. I’ve been very hesitant about taking on a workout partner. I’ve worked out on my own for years and didn’t want to allow anyone to get in the way of progress. Don’t get me wrong, when people ask for help, I help them out with diet and exercise tips. But actually taking someone on fulltime, had me worried. Not only did I take on one partner I took on two. The coolest part about it is now I’m more motivated than ever. I want success for them almost as much as I want it for myself. Now I find myself being more true to my workouts. I make sure I’m showing them correct form, as I know it, and I also make sure I push myself as hard as I am pushing them. I’ve always been motivated to get ready for show time, but now I’m more motivated than ever. Sometimes change can be a good thing.
The Weekend Workout Radio Show
Hey Hey!
I am very excited to announce that I have been asked to be a guest on a radio show called “The Weekend Workout”.
Catch me live on the air this Sunday Feb. 14th at 4:15pm. If you are in the South Florida area tune into 1470AM WNN Radio. If you are outside of the area or would like to listen live on the web, tune into http://www.wnnradio.com/.
I will be discussing everything I have going on in fitness; personal training, modeling, articles as well as my pregnancy and new book I’m working on!
Be sure to tune in and show me some love on Valentines Day at 4:15 pm!
ANNA MCCLOSKEY 2/8/10
We had sqt. today, started off w/ reverse hypers ss. w/ rope abs and glute/hams ss. w/ landmines, ant hit his opener w/ 805 in full gear off a 15-in bx.,easy, anna -585×1-brf&suit, 705×1 full gear off the bx went nice/ good speed, ant competes on Sat in Whitehall,Pa. and anna goes to Norfolk Va. next SAT. both did rk dl’s w/ 4-chains, anna 385×3x1 and ant 585×3x1, anna-arch bks, step-ups,leg curls 2×8.We finished w/ reverse hypers, rope abs, bx jumps, rk bnd jumps, med ball toss and sled pulls.I have the Catholic League Championships at Lehigh U. on Sun.Also check out Jan 2010 PLUSA and I was #49 in the 181 all time dl.Well that’s it for now, see you in the WR.
Video of Bjorn “Swoll” Moncur at RAW Unity
Hey guys!
For my first post I bragged about fellow Unbreakable Athlete, Bjorn Moncur’s success at the RAW Unity Championships. This is a little follow up of that:
After his very first meet “BJ” is now ranked 17th for Raw bench press in the United States and 29th in the WORLD. WOW! Below is a video of him clearing 545lbs easily at the RAW meet, the lift that broke the record in his weight class. Again, congrats to Bjorn!!
Ashley Cooper: This is me!
Hey guys!
Just taking a moment to introduce myself to you, in my first post I had to brag about my fellow Unbreakable Athlete, Bjorn’s record-breaking lift!
My name is Ashley Cooper, I am a national level NPC figure competitor, as well as a fitness writer, fitness model, and personal trainer. Before I entered the world of figure in winter of 2007, my passion for competition began at an early age, and I was heavily involved with athletics my entire life. I played them all; basketball, softball, tennis, diving, dance and my top two favorites, track & field and gymnastics. I earned MPV in both track and gymnastics in high school and was acting team captain in both sports.
I went to college at the University of Miami where I studied English with a focus on Journalism and Sports Administration. I had planned on becoming a sports caster and landed many wonderful opportunities with internships in the industry. I started with radio at WQAM sports radio then moved into television with CBS and ABC Sports in Miami and in LA. As exciting as these jobs were, I always felt like something was missing…I did not feel complete interviewing people about their wins and losses, I wanted to be the one who was being interviewed! I missed being competitive, and going to the gym just to “maintain” simply was not doing it for me.
Soon I discovered the world of figure by picking up an Oxygen magazine and just being inspired. I felt like I could be one of those girls on the cover and in the pictures on the stage. Life is too short to second guess a passion, if you want something, just go for it! So I did, and now two years later I am a national competitor, have done a number of photo-shoots for some of the top fitness websites, released my first workout DVD, began writing for fitness sites and am blessed to be training with some of the top people in the industry!
As mentioned in my bio, I am currently expecting my first child (6 weeks to go!), stay tuned for many more blogs from me about figure, staying in shape while pregnant, and getting my hardcore physique back in time for a huge photo shoot at summer’s end and for the stage!
Thanks for reading and have a wonderful and productive weekend!
Krissy Richard- Figuring out Fitness
Hello Everyone and Welcome~
First off I wanted to say I am so blessed and honored to have been asked to be a part of this blog. Among the other amazing athletes I feel like a baby among the group in the Fitness Industry with so much to look forward to and aim for in the future that I can only hope to accurately portray my enthusiasm for the sport through my blogs. This is my first time to ever blog so this is a learning experience for me and I want to share my experiences with those so that we can all inspire and motivate each other to continue to live clean healthy active lifestyles.
I began my quest a year ago walking through a store and seeing a spread of Jamie Eason in a magazine… I was blown away by her beauty and physique. She was very feminine yet had a very toned muscular look to her that I had never dreamed I could achieve. Just a few days after I had a friend request from someone on myspace and wouldn’t you know Jamie Eason’s profile was on their Top Friends… as silly as this story started out I sent Jamie a message just to tell her how blown away I was and that she had inspired me to begin getting in better shape for myself. I was never overweight but had no idea how to weight train and had always just done cardio and a few of the machines I was familiar with. I was surprised when she wrote me back and told me that her first trainer Jolene Carter was in my area of Houston. I contacted Jolene and signed up for her next bootcamp as a way to start my journey to being FIT. After seeing Jolene and being convinced by not only her and my Nutritionist Keith Klein (who Jamie had also seen years before) that I could achieve the body Jamie had and that I should think about competing in Figure. I had never heard of figure competitions or had any clue how to get ready for one but with their guidance I began in Feb training for my first show which was to be in Houston the FAME Lonestar. I continued to see results through my diet and weight training and that for first time in my life I had a six pack and could really see drastic changes happening to my body. I not only looked better on the outside but I felt better too. Always struggling with heartburn and acid reflux I was beginning to notice I was hardly even needing to take medicine anymore.
Two weeks before the FAME show I went in to see Keith and was at 6% body fat….he challenged me to compete later that week at the NPC Texas Shredder. I began posing just a few days before the show and got my suit the day before i left for my old college home…Austin, TX. I not only shocked my friends who came to see me but surprised myself as well with a 3rd place finish in Figure A at my first ever show just months after I had begun weight training. That was the beginning of an itch. Everyone loves to win and I was no different… Two weeks later I was up on stage again at the FAME Lonestar in Houston and placed 2nd in Fitness Model, 3rd in Bikini Open, and 3rd in Figure. I was then awarded The Most Outstanding Athlete “The Lonestar Award” at the end of the show. It was an amazing feeling to feel that way on stage with family and friends in my hometown and be up for one of the Overall Awards. I then vowed to take my training to an even higher level of dedication and motivation that would then carry me to the Europa Super Show Overall win just two months later in Dallas, TX. My greatest victory to date in competition and hopefully only the beginning of an even more successful competition season in 2010. I will continue to push myself and my body to limits I never even dreamed of achieving just a year ago…Watch out Fitness Industry you’ve never seen this much determination and perseverance under 5 feet!!
ANNA MCCLOSKEY 2/4/10
Today we had hvy bp, started off w/ reverse hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rk press off pins anna-425×2x3,455×2x3,ant 805,835, 855 allx1, flr press anna-315×5x3, ant-605×3x1,decline press-anna-155×3x8,ant-435×3x1,anna cleans-155×5x3, both ass. grapplers-3×8 and db bnd press-3×8, rk close grip press-3×10 and rope push dwns 3×10, finished w/ reverse hypers, rope abs, rk bnd jumps, bx jumps, med ball toss and sled pulls.Training went well today.See you in the WR.
ANNA MCCLOSKEY 2/3/10
Well we were back at it again.My brother Anthony,6′0 228lbs,19 yrs old has been training w/ us. He has a meet on 2/13 in Whitehall Pa w/ the IPA.He goes to WESTERCHESTER UNIVERSITY and plays foot ball there.We’ve been training together for about 7 yrs.We start our training off w/ reverse hypers 3×10 ss. w/ rope abs 3×20,glute/hams 3×10 ss. w/ landmines 3×8, high bx. sqts. anna 645-5×3/ant-935 3×1, both in briefs,dl’s-anna– in brfs 375 5×3/ant-full gear-675×1,625×2x1,blk dl’s anna 315 plus 4-lg-chains 5×3/ ant-605 plus 4-lg-chains 3×1,sissy sqts anna-645 and ant-845 3×6,corner rows,frt mach pull dwns.,seated wide grip mach rows,close grip pull dwns 2×8,finished up w/ reverse hypers, rope abs. bx jumps, rk bnd jumps,med ball toss and sled pulls.Felt good to get back.I throw again on Fri. pm at Lehigh.Still looking for 39ft. to qual. for nat’ls.I already qualified for states.Anthony started winter conditioning for foot ball two wks ago but we are still going to get this meet in .The team lfts 3xs a wk and runs 2xs a wk.We’ll this is my 1st training blog and if you have questions about my training please don’t hesitate to ask.See you in the WR.
Lucas G. Irwin: 94 Days Out – Hamstrings
Nothing maintainss a rock-hard, muscular physique while cutting down better than “short”, high-intensity weight training sessions. Too many competitors, especially natural competitors, bail on the training that got them where they are in the first place. You dont need to completely sacrifice weight on the bar in persuit of an optimal heart-rate. Keep the weight heavy, the reps low and piece together a giant or superset of exercises. For example, this morning’s hamstring training was as follows:
CIRCUIT:
5 Reps – RDLs
10 Reps – Seated Leg Curls – Focus on the Squeeze
10 Reps – Lying Single-leg Curls – Focus on the Negative
5 Reps – RDLs
Complete this circuit 5 times.
My hamstrings were shot, the weight remained relatively heavy, my heart rate was optimal for about 30 minutes and I didnt tap into my muscle mass for energy! Your life doesnt need to be spent on the treadmill for 45+ minutes, especially in the early stages of cutting down.
ANNA MCCLOSKEY 2/2/10
If you get a chance, check out next mths. plusa magazine. The article on the IPA Sr. nat’ls will be in it.Also Mike is doing an article on me and my brother, he’s also a pler and holds many world records just like I do. Check it out.I’m back in the WR on Wed. and I’ll start logging my training sessions, have your pencils ready and your bodies ready to train. See you in the WR.
ANNA MCCLOSKEY 2/1/10 HELLO ALL!
Well this is my 1st blog and I hope it works. My name is Anna Mccloskey and I’d like to thank Lucas and his crew for inviting me and sponsoring me w/ Unbreakable Gear.I had my meet on Sat. in Newark,NJ at the IPA NJ State Championships and did ok. I went 500/265/460/1225.This ranked me third in the 198lb lifter rankings on the plwatch in the sqt,dl and tot.I had a track meet on Fri. PM and didn’t get to bed til about 1am. I did throw a PR 38-6,so I was happy about that. The meet was a lot of fun and the venue was at the Ramada Inn.Just missed 560 on the squat, came out of the pocket strong but couldn’t lock it out. I also pulled 480 to my thighs but was unable to lock it out also. I was a little fatigued.Next up, throwing again at Lehigh U. on Fri pm and looking for a school record plus qualify for NAT’LS w/ 39ft. Next pl meet is 2/20/10 in Norfolk,Va. at Brute Strength Gym.Well it’s great to be here and I’ll see you in the WR.
Everette Henderson: 1/31/10 Leg Training
Yesterday was a killer leg workout. I love going heavy and do my best not to tear up my knees. I cycle my leg training between heavy (f0r me) and volume work. I started it off with some light leg extensions to warm up and make sure I had a pretty good pump going before getting to it. My first movement was one leg press. I use this one because again I get to engage the quads, but most of the focus is on the qlute and ham. I go pretty heavy with this one end the 4th set with around 400lbs loaded on the Leg press.
Next I change my foot position to hit the tear drop. I go up to about 600lbs and hit about 4 sets and stay around the 10 to 15 rep range. I’m really careful about hitting this area because the knees will be crazy sore if I go too heavy (playground Basketball is a killer on the knees).
Now I can start moving it. I change my foot position again to hit the front of the quads and outer sweep. I load it up for about 4 good sets with around 1000lbs on the leg press and do pause press sets. I pause at the bottom of the movement for the first four reps to make sure my quads are really being taxed and I’m not using momentum. I try to get 10 to 12 reps in for each set. I usually superset these movements with seated calf raises. Hell, I’ll rest when I get home. I’m here to work.
Last, I’ll move to leg extensions and super set this with laying leg curls. I hit the quads from all angles for about 25 to 30 reps to really get the quads pumped and hard. I immediately move to leg curls for a good 15 reps with no rest. By the end of the third round, I usually can’t breath. If I have anything left, I will do calf raises superset with one leg dead lifts to finish the hams off.
Yesterday I was really pumped and I’m sure it’s because I used a little Jacked prior to my workout. I usually don’t do pre workout supplements because they get me way to hyped and I tend to over train. Saturday was a horrible diet day for me, so I needed a little extra to get me going Sunday afternoon for my workout.
Diana Chaloux – Welcome to my Fit Life!
Diana Chaloux
Hi! For my first blog here on Unbreakable I wanted to give a brief little introduction. My name is Diana Chaloux and simply put, my passion is fitness. The most important things in my life are my faith, my family and amazing boyfriend Micah LaCerte, and fitness…in that order. My journey in the fitness industry started back in 2002 when I first became a certified personal trainer, I actually graduated from college with a degree in Business, and after working in a sedentary office job for six months, I knew that this wasn’t the life for me. The one place that I knew I loved was the gym, so I knew that I had to figure out how to make a living being in the place that I was happiest spending my days. Personal training still brings me the greatest joy, the opportunity to aid others in developing a fit and healthy lifestyle, the ability to be a positive inspiration, to educate and motivate others to care for their bodies, means more to me than anything!
I’m also a competitor. I’m a WBFF Pro, the WBFF Figure World Champion 2008, FAME Fitness Model World Champion 2008 and former NPC National Level Figure Competitor. The competition side of things didn’t start for me until 2005. I had thought about competing for about three years, drooled over the pages of Oxygen magazine wishing that some day I would be one of those insanely fit models gracing the pages, but still I procrastinated. After working as a fitness director for Norwegian Cruise Lines for a year, and gaining about 30 pounds to tip the scales at my heaviest weight ever of slightly over 170, I had a wake up call. I was frustrated and angry with what I had let myself become, and I had run out of excuses for putting off my dreams. July 5, 2005 I had my “ah-ha” moment. I signed up for my first figure competition the NPC John Sherman Classic 2005, which was 18 weeks away. After 18 grueling weeks of training and burning my booty off…literally… I stepped on stage and placed 1st in my height category. With that little taste of success, there was no turning back! My next show was the NPC Ronnie Coleman Classic 2006, where I again took 1st place in Figure D. My journey has continued from there, I’ve been extremely blessed on the competition side of things and have seen some major dreams come true…including becoming one of “those girls” in Oxygen.
Today I am living my fitness dreams out as my reality. The love of my life and partner in all things, Micah LaCerte and I opened our own personal training studio, the Hitch Fit Gym, in Kansas City, MO in August 2009. Our studio is thriving and we get to wake up every day in love AND loving what we do. I couldn’t ask for a better life!
My goal with this blog will always be to provide a little education, motivation and inspiration for you, and I thank you so much for taking the time to read it!
You can also check out my websites for information on my Online Personal Training – Weight Loss, Fitness Model and Bikini Model programs which are available worldwide, as well as one on one personal training in KC…or just stop by to say hello
Online training: www.wellnessengine.com/dianachaloux
Diana’s website: www.dianachaloux.net
Hitch Fit Gym: www.hitchfitgym.com
Please feel free to contact me at diana.chaloux@yahoo.com
RAW Unity Powerlifting Championships
Hey guys!
I am currently up in Tampa, Florida supporting fellow Unbreakable athlete Bjorn Moncur. Bjorn just competed in his first powerlifting meet EVER and broke the meet record not once but TWICE!!!!
Bjorn is 27 years old, weighs 271 lbs, and broke the RAW Unity record for more than doubling his weight in bench press. He had three attempts and broke the record on his second and then again on his third attempt, with a final lift of 567.5lbs.
Stay tuned to www.unbreakablegear.com to see videos, pictures and interviews of Bjorn at the RAW Unity Championships!
Unbreakable Athletes Competing This Weekend
Unbreakable Powerlifters, Bjorn Moncur and Anna McCloskey will be competing this weekend.
Bjorn Moncur: RAW Unity, Tampa, Florida
Anna McCloskey: IPA New Jersey States, Newark, New Jersey
We will keep you posted!
Lucas G. Irwin: 99 Days Out!
I got a great back workout in today with Alex Stewart of Bentancur Nutrition and Bodybuilding.com. I had a low carb day yesterday and I dont eat before my AM training; so I really had to dial in the mental game today. Overall, the training was heavy, intense and pretty damn good! I will keep lifting and hitting a short amount of cardio in the early AM until I get closer to the actual competition; the weight is coming off nicely and it works great for my schedule. Running Brickhouse and Unbreakable already takes more hours than the day provides, so I need to really utilize the morning burn and my diet. I will weigh myslef again on Monday just for the sake of doing so, but I am really in-tune with my body right now and am just going with the way i feel…… and I feel Great!
Today’s New Athletes
We have gotten confirmation from the following athletes and they will be posting soon!
Krissy Richard, NPC Figure and Bikini
Alex Stewart, Natural Bodybuilding and writer for Bodybuilding.com
Soolmaz Hosseini: A little background check…
Hello to everyone stopping by checking us out on the Unbreakable Athlete’s blog…
Since this is my very first entry, perhaps it would be wise to maybe give you a background check on yours truly.
I have always been extremely active and I have always wanted a fitness model’s physique, I just never knew how to get it. I started lifting in college but I had no guidance or knowlegde to achieve my goal. For example, I had no idea how important my diet was to gaining the lean muscle mass that I was longing for. I assumed it was all in my workout. I would read fitness magazines and look at the women featured in them and wonder why I couldn’t get on their level, I mean, I was doing a ridculous amount of ab exercises, and I was doing the “blast your arms in three simple moves” workouts. Why weren’t they working on me??
It wasn’t until I met a few amazing people who were knowledgable in the game and guided me to the light. I had quite a team working with me to not only show me the way but to also teach me why. Lucas Irwin (which is now my partner in business and life), Bjorn Moncur, and Tessie Lobon (who ended up being my competition coach and nutritionist) eventually introduced me to the world of physique competitions. I made an enormous decision to compete and didn’t look back. Originally, I wanted to compete in the figure division and being that I’m a natural athlete, when the time came, I still hadn’t put on enough muscle to compete as a figure competitor. Luckily, NPC had just added a bikini division so there was no backing out.
2009 was my first year competing. I did three shows, starting with my local Miami BB, Fitness, Figure and Bikini show in June. I won both my class and the overall. It was such a shocker for me because I am soooo hard on myself. I really didn’t think I would do so well. The next show I did was the national qualifier, NPC’s Southern States. Again, I won my class and the overall! What an amazing experience that was. One of the most beautiful fitness models, Annik Nayler was there competing. I still to this day have the magazine I first saw her in. I used her flawless physique as my motivation everyday, and off topic, she is now an Unbreakable Athlete with her very own blog right here on our site! Please check it out.
After Southern States, I stayed on track and decided I was going to the NPC Nationals show in November to compete amoungst some of the best girls out there. I placed 9th in my class, talk about a huge disappointment. Not because of my placing as much, I was more disappointed with what the bikini division ended up becoming. Let’s just say, NPC didn’t hold up its end of the bargain with the “no thongs” rule nor did they keep it classy. Instead of punishing those who belittled the NPC as an organization with their lewd and lascivious behavior, they rewarded them by granting them PRO cards.I was under the impression that I was being judged on my physique and not entirely on whether or not I would bend forward to give the audience a better look. I won’t change my poise and character for a trophy. I work too hard to throw it away on stage acting like a bimbo. My goal is to be taken seriously. For that, I can go to a local wet t-shirt contest, not having to train or diet as hard as I do AND win some cash. I can stand here and say this because I’m not the only one with the same sentiment. Many people at the show, including photographers and bloggers wrote the same sad story.
This is where I’m at now. I am looking at some shows to see which ones I want to enter this year. I’m giving it one more shot. Hopefully we can attribute my experience at Nationals to the fact that that was the bikini division’s first year and that the direction of the division was uncertain then. Looking forward to a great year in personal health and fitness.
(her)cules Launching Mid-Febuary
Unbreakable’s dedicated women’s line will be launching mid-febuary. Get ready, Ladies………….
TODAY’S NEW ATHLETES
THESE AMAZING ATHLETES ALL CONFIRMED THEIR ACCEPTANCE OF OUR INVITATTION TODAY!
Watch for their blog posts in the very near future:
Ronnie Coleman, 8x Mr. Olympia
Diana Chaloux, WBFF Pro Figure and Fitness Model
Jon Marshall, World Record Power Lifter
Everett Henderson, WNSO Pro Fitness Model
THINK YOU HAVE WHAT IT TAKES?
If you are interested in becoming and Unbreakable Athlete Blog contributor, email lucas@brickhousemiami.com with more information.
We have just started contacting our list of athletes and there are some amazing people coming to this site!!
You must embody:
-Knowledge
- A Serious work-ethic
-High level of self respect and class!!!!
Let us know why you are elite. Let us know why you are Unbreakable!
Lucas G. Irwin: 103 Days Out
Thus far, all is going as planned. I have been incredibly busy with both of my businesses; but so long as all of my meals are pre-made, the busy schedule actually makes dieting easy. I am far too busy to think about any hunger or cravings.
The strength decline that is typically associated with dieting hasnt started to kick in yet. I feel great everytime I step into the squat rack, do deadlifts or bench; however i am sure this will begin to turn in the next few weeks. I stay pretty heavy throughout my cutting to help ensure that I dont encourage my body to shed muscle mass; it is important that your training style matches your training goals. Jacking all of your reps to 15+ when you begin to cut is a sure-fire way to destroy your muscle mass. Let your cardio and diet shed the fat and use your weight training to maintain as much lean mass as possible.
Lucas G. Irwin: Farmer Cardio
I hate the treadmill, the bike and the eliptical as much as the next person; so I love to utilize circuit training to kill the boredom. However, this doesnt mean i throw together 4 different exercises of 15-20 reps a piece; I want to hold on to this new muscle I busted my butt for! So I tend to combine lower-rep, power and strength movements to jack up my heart rate without turning into a catabolic monster. Today finished my AM Delt workout with this lovely piece:
Deadlift/Power Shrugs w/ Farmer’s Walk Bar and chains (see below) 10 Reps
Upright Rows 8 Reps
Military Press on Functional Trainer 8 Reps
Lateral Raises 8 Reps
Repeat, 3x
Lucas G. Irwin: 108 Days Out
WEIGHT: 225 Pounds
Yeah, so the first 15 dropped like nothing. When you really push to gain weight like I did this off season, your body will be holding a good amount of weight that it really cannot wait to get rid of. I knew that this “Garbage Weight” would drop quick, I just didnt really expect it to drop this fast. Im not currently on any kind of fat-burner, but I am hitting either a morning cardio session or early morning weight training everyday before my first meal. Upon waking I am getting a solid dose of Essential Amino Acids and Glutamine to help protect my lean mass and trying to keep my weight training under 60 minutes with high intensity. My current split is as follows:
Monday/Wednesday/Friday: AM Cardio/Noon Weight Training
Tuesday/Thursday/Saturday: AM Weight Training Only
Sunday: OFF….. Completely OFF!
I am sure that my weight loss will begin to slow in the next few days.
