My fitness magazine!

THE

VAULT

F itness Magazine!

15th of June 2015

2015

PG 4-5 Jeff seids biography and tips on how he became shreaded fast!

Issue One! Get yours now!

All content in this magazine has Reserved rights from the original author and has been referenced.

Jaya Golding-clarke

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A THE

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A

ESTHETICS

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Section One

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CONTENTS Of The Vault!

Section one

Designer:

Aesthetic’s

Jaya Golding-Clarke.

What is it? - pg 5 Quick Diet Tips - pg 5 Jeff Seid - pg 6,7 Lazar Angelov - pg 8,9 Aziz and Said Shavershian - pg 10,11 Ulisses Odyssey - pg 12 Simeon Panda - pg 13

Section Two Body Building Body Building, what is is? - pg 16 Arnold schwarzenegger - pg 17 Frank Zane - pg 18 Interview With Arnold - pg 19 CT Fletcher - pg 20, 21 Ronney Colemin - pg 22

Section Three Power Lifting

Power Lifting, what is it? - pg 26 Paul Anderson A Biography - pg 27 ED Coan Powerlifting Dominator - pg 28 ED Coan Dead Lift Routine - pg 29 Bill Kezmer Powerlifting Dominator - pg 30 Bill Kezmer Bench training - pg 31 Dean Bowring powerlifting interview - 32 Dean Bowring Nutrition and Competing - pg 33 Index and Bibliography - pg -34, 35

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Contributors: Jeff Seid, Mike Samuels, Lazar Angelov, top20fanatico, Mario Tomic, Hostgator, Albert Wolfgang, Ric Drasin, Zach Bashore, IFBB Pro League Staff, Scott Richmond, Ben Tatar, The Iron Dungeon, Jordan Syatt.

AESTHETICS? WHAT IS IT? Quick Diet Tips!

Step 1 Cut down your serving sizes. This doesn’t mean living off nothing but lettuce and boiled chicken -- it means paying closer attention to calories. You need to eat fewer calories than you burn to strip abdominal fat, so reduce your calorie intake by 500 per day. While you may want to get your sixpack as fast as possible, you can lose muscle by going too low on your calories, warns nutritionist Dr. Layne Norton, so avoid big calorie drops. The average man needs around 2,500 calories to maintain weight.

Step 2 Eat protein, vegetables and healthy fat at every meal, advises Darren Burke of “Men’s Fitness” magazine. Sample meals include a mixed vegetable omelet, chicken breast salad dressed with olive oil, lean rump steak with broccoli, carrots and a handful of almonds -- or a salmon fillet with spinach and cauliflower. Consume higher-carb items such as bread, pasta, cereals and fruit before and after intense weights or cardio workouts.

Step 3 Weigh yourself once a week and take a progress photo once every two weeks. If you don’t appear to be getting leaner, reduce your calories by a further 100 per day. Aim for one to two pounds of weight loss per week. If you’re losing more than this, it could be a result of muscle mass loss, rather than faster fat loss, so increase your calories by 100 per day to help maintain muscle.

Aesthetic’s Assuming you are in fact training to improve your physique, there is still the question of what you think is a good physique. As the cliché goes, beauty is in the eye of the beholder.

The psychophysical Range Frequency Theory [1] explains how we perceive a physique. Essentially, in our mind we rank the physique against the physiques in our frame of reference. Your frame of reference consists of the people in your gym, the people you see on TV, everyone that easily comes to mind. The person that most easily comes to mind is usually yourself and most people associate themselves with like-minded people. Therefore, the single best predictor of the degree of muscularity you prefer is your current level of muscle mass. As the saying goes, perfection is a moving target.

Many people start out scrawny and think fashion models and endurance athletes have the best bodies imaginable.

Anyone with a lean stomach and some chest muscle is considered perfect.

If they make it past the beginner stages and start to train more than the mirror muscles (chest, abs, biceps), they gradually begin to like physiques with defined muscles.

In short, getting bigger changes your frame of reference of what is a normal physique and therefore changes your aesthetic preferences. However, there’s more to aesthetics than muscle mass. Two people with the same level of muscularity can look extremely different. So what makes a physique aesthetic?

By Mike samuels

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JEFF SEID’S BIOGRA WHO IS JEFF SEID? BIOGRAPHY

I was born June 12th, 1994 in Renton, Washington, United States. I began playing sports at the young age of 5 and it was essentially the beginning of what has become an epic journey.I was always a very athletic kid growing up and I soon realized that being physically strong and in great shape helped give me an even greater advantage over my competition. This desire and overwhelming passion to be different than everyone else inspired me to begin lifting weights at the age of 12.

It is this passion to be unique that gives me the drive and motivation to be the best, and accomplish all that I can so that one day, when I die, my name will live on for ever.Going into my senior year of high school I was an AllAmerican wrestler, AllState football player, and

had set multiple records in track. I had multiple full ride scholarships for football and wrestling and pretty much planned on having my college education paid for through sports. But sometimes life doesn’t happen the way you expect. My first football game of my senior year I tore my ACL and shattered my dreams.

It was a pretty depressing time in my life. Not only was my dream of playing sports in college shattered but all of my scholarship offers were gone, leaving me with no way to pay for college. I tore my ACL a 2nd time a couple months later and definitely thought my life was over lol.A few days before my 1st surgery, I was on the bodybuilding. com website and I stumbled across the new bodybuilding category called Men’s Physique. I had been training consistently for 6 years at that time and knew this was my calling. Needless to say, a month later I tried it out and won the overall title at my first show. Exactly a year after my first competition I went on to win the Jr. Nationals competition which made me the youngest IFBB Professional in history!

Two months after becoming an IFBB Pro I won my first Pro show that qualified me to step on stage at the first ever Mr. Olympia Men’s Physique Showdown.This is just the beginning of my journey that has taken me to various parts of the world and has introduced me to many incredible people. I’m very excited about this new chapter in my life and to see what this world has in store for me!

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–

Jeff Seid.

“I DONT STOP WHEN IT HURTS, I STOP WHEN IM DONE!"

APHY compititions 2013 Jr. Nationals Men’s

Physique Tall Class and Overall Winner

2013 IFBB Pro Wings of Strength Men’s Physique 2nd Place

2013 IFBB Pro Valenti Gold Cup Men’s Physique Winner

2013 Mr. Olympia Men’s Physique Showdown Participant

2012 NPC Vancouver & Tanji Johnson Classic Men’s Physique – Tall Class and Overall Winner

2012 NPC Emerald Cup Men’s Physique – 2nd place

2012 Southern States Championships Men’s Physique – Tall Class and Overall Winner

2012 WA State

Championships Men’s Physique – Tall Class and Overall Winnerw

2012 NPC USA’s

Championships – Men’s Physique Class D 5th Place

How I did IT! Jeff Seid

Suppliments

Obsession and dedication! I have always been obsessed with my figure.

I watch what I eat, never miss a workout, etc. I haven’t missed a workout for a longer time period than a week since I started in 7th grade, and that was only because I had to. In order to achieve your goals you must be obsessed and dedicated.

Every day I look forward to going to the gym. The gym shouldn’t be something you dread to do; it should be something you can’t wait to do. Once I arrive, it’s all business from there.

No messing around, no goofing off. The gym isn’t a time to hang out with your friends; it’s a time to get aesthetic.

Also when I’m in the gym, if I feel as if I can do more reps than the workout says, I pump them out until I reach failure.

The feeling of your skin just being torn from your amazing pump is what I look forward to everyday in the gym.

Diet is a huge factor in the way I have gotten my body today.

Diet is a serious must if anyone wants to get results.In all honestly food always beats supplements, but still supplements are a must for your diet. When your diet says to eat 5,000-plus calories in one day, you’re going to need your mass gainers.

Period.

My favorite supplement is hands down mass gainers.

When you go to the store just make sure you don’t buy the mass gainers that are loaded with sugars, look at the nutrient label. Make sure it’s packed with complex carbs and loaded with protein that way you’ll get your results of jacked up muscles and gain little fat.

Jeff Seid - IFBB PRO Winner

Pre-Workout supplements aren’t necessary as that cash would be better spent on foods, but if you’re tired and need a kick of energy, Pre-Workout is a must! Just do what works for you.

2012 IFBB North American Championships

– Men’s Physique Class B 2nd Place.

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LAZAR ANGELOV THE FITNESS PHENOMENON! Lazar Angelov The Fitness Phenomenon NOVEMBER 28, 2014 BY LAZARLEAVE

The Real Diet Plan of Lazar Angelov While some may think that such a well-sculpted body requires constant care and strict diet, Lazar Angelov will be the first to point out that this really only happens when necessary, such as when he’s on a specific fitness routine, or when preparing for a bodybuilding competition that would require him to get rid of most of his body fat. During such a period, his diet or food intake may be altered to allow him to cut down to just about 3% body fat.

Born in Sofia, Bulgaria on September 2nd 1984, Lazar Angelov is one of the best known and well respected bodybuilders On any regular day, however, there are no such restrictions. As a general rule, he tries and personal trainers in the fitness to eat every couple of hours, and incorporates at least 35 grams of protein per meal industry today. He has received while not really putting any limitations on his carbohydrate intake – a decision that is praise and accolades not only from based on the body type that he possesses (mix of ectomorph and mesomorph), which the numerous clients that he helps puts emphasis on not missing any meals at all. His food intake mainly consists of plenty on a daily basis to reach their fitness of chicken, vegetables, fish (salmon), rice, fruits, as well as raw nuts. The key is to eat goals, but also from the many well every two hours, as he has often found himself to feel a loss in muscle mass even by respected fitness institutions across just missing one or two meals. the world.His first foray into the world When he does, however, need to trim down his body fat, he does so in a gradual manner, of fitness came via basketball where and only takes up the ketogenic diet – also known as caloric restrictive diet – at the very he was a professional for 10 years last week of the meal plan to cut down to his aim of a 3% body fat composition. In this of his life and has even represented way, he avoids the crash-dieting fad that is preferred by Hollywood stars, and sticks to his country at international level – a mixing up his high protein intake with low carbohydrate sources which allows him to feat which very few are blessed with maintain control over his muscle mass. One other important thing to note is that he does achieving. Lazar was one of the top use a lot of food supplements to fill in the gaps made by missing minerals and vitamins. players in his team and this drive While eating the right kinds of food can definitely lead to a healthy and fit body, the to succeed was just a taste of what importance of proper workout should not be set aside. Lazar Angelov is a living proof was to come.When he reached the that proper diet and exercise can go a long way in reaching your full bodybuilding age of 18, Lazar joined the Bulgarian potential. army and it was during this one and a half year period that he found his true calling – bodybuilding. Once he Lazrar Average had experienced the art of creating a better body for oneself, Lazar’s course in life was set and he soon achieved a certificate in personal training from the Daily Meals!

National Sports Academy.Since then, and along with his bodybuilding and fitness modelling successes, Lazar Angelov has given the majority of his time to helping others reach their physical peak, as he has. By sharing all Meal 1 - Breakfast his secrets, whether it Eggs,Oatmeal,Peanut be his training regimes, Butter food intakes, or just Grapefruit general tips, Lazar has Snack 1 become a leading light Rice, Chicken, Brocoli in the fitness industry Meal 2 - Lunch for anyone who is Pasta, Tuna, Avocado looking to change their Snack 2 - Post Workout lives by transforming Rice, Chicken their bodies.

Meal 3 - Dinner

Salmon, Green Salad Snack 3 - Before Sleep Cottage Cheese, Broccoli

Lazar Angelov’s Words Of Motivation

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“No matter how you feel, get up, dress up, show up, and never give up.”

“A lot of people ask me why I don’t go out clubbing or at least to have a little something to drink. Nothing will happen to youthey say...

To me that nothing separates average from great. Greatness is what I’m striving for and average is the last thing I want to be. You see how big that nothing is now”.

LAZAR ANGELOV’S WEEKLY WORKOUT Monday: Chest & Abs Flat Bench Press: - 4 sets x 8 to 10 reps Incline Dumbbell Press: - 4 sets x 8 to 10 reps.

Decline Bench Press: - 4 sets x 8 to 10 reps.

Dumbbel Pull Over: - 3 sets x 10 to 12 reps.

Hammer Press: - 3 sets x 10 to 12 reps.

Weighted Sit-Ups: - 4 sets x 12 reps to failure.

Hanging Leg Raises: - 4 sets x 12 reps to failure.

Side Bends: - 4 sets x 12 reps to failure.

Side Crunches: - 4 sets x 12 reps to failure.

Tuesday: Back & Traps & Forearms Bent Over Row: - 4 sets x 8 to 10 reps Deadlift: -

4 sets x 8 to 10 reps

Lat Pulldown:

- 4 sets x 10 to 12 reps

Pull-ups: - 4 sets x 10 to 12 reps Shrugs: -

6 sets x 10 to 12 reps

Standing Wrist Curl Behind Back: 4 sets x 12 reps to failure

Reverse Barbell Wrist Curl Over Bench: 4 sets x 12 reps to failure.

Thursday: Arms & Forearms Close Grip Bench Press: - 4 sets x 8 to 10 reps Tricep Pushdowns: - 4 sets x 8 to 10 reps Cable Kickback: - 4 sets x 12 to 15 reps EZ-Bar Curl: - 4 sets x 8 to 10 reps Wide-Grip Standing Barbell Curls: - 4 sets x 8 to 10 reps

Dumbbell Hammer Curls: - 4 sets x 8 reps to 10 reps each hand

Dumbbell Concentration Curls: - 4 sets x 12 reps to 15 reps

Standing Wrist Curls Behind Back: - 4 sets x 12 reps to failure

Wednesday: Shoulder & Abs Military Press Behind The Neck: - 3 sets x 8 to 10 reps Machine Shoulder Press: - 4 sets x 8 to 10 reps Dumbbell Lateral Raises: - 4 sets x 10 to 12 reps Front Plate Raise: - 4 sets x 10 to 12 reps Reverse Pec Deck: - 4 sets x 10 to 12 reps Incline Reverse Flyes: - 4 sets x 12 reps to failure Weighted Sit-Ups: - 4 sets x 12 reps to failure Hanging Leg Raises: - 4 sets x 12 reps to failure Side Bends: - 4 sets x 12 reps to failure Side Crunches: - 4 sets x 12 reps to failure

Friday: Legs & Calves & Abs

Squats: - 4 sets x 12 to 15 reps Squats To Bench: - 4 sets x 12 to 15 reps Bulgarian Split Squats: - 4 sets x 12 to 15 reps Leg Extensions: - 4 sets x 15 to 20 reps Stiff-Legged Deadlift: - 4 sets x 12 to 15 reps Lying Leg Curls: - 4 sets x 15 to 20 reps Glute Kickbacks: - 4 sets x 20 to 25 reps Seated Calf Raises: - 4 sets x 20 to 25 reps Leg Press Calf Raises: - 4 sets x 20 to 25 reps Weighted Sit-Ups: - 4 sets x 12 to failure Side Bends: - 4 sets x 12 to failure Standing Barbell Twists: - 4 sets x 12 to failure

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AZIZ AND SAID SHAVERS (ZYZZ)

“Farrrrrrrkkkkk” - Said Chestbrah’s Story Chances are that if you enjoy bodybuilding, you have heard of Said Sergeyevich Shavershian, A.K.A Chestbrah. He lived in Russia until he was 6 years old and then moved to Australia.It was in Australia that he transformed his body from a quiet and shy skinny kid into one of the most recognizable and outspoken aesthetic bodybuilders in the world.Since his early years, Chestbrah has developed almost a cultlike following of admirers. Both he and his brother Aziz Sergeyevich Shavershian also known as Zyzz, have become the poster children for a rising amateur bodybuilding scene in Sydney Australia.With this scene comes its own culture and slang.

Chestbrah uses social media to attract tens of thousands of fans who love “mirin” his muscles.

Their slang include words like “mirin” which means admiring, “Brah” which means bro, “Jelly” which means jealous, and bicycle which refers to anabolic steroids. An example of their slang would be – “You mirin brah?” “Yeah brah, I’m jelly you got so ripped from riding that bicycle.” While the slang is pretty funny, if you look past the weird words, you see a couple of brothers who have learned how to get shredded.Chestbrah’s body makes Greek God’s cry in envy. However, he wasn’t always big.As a skinny kid Chestbrah decided that once he graduated high school he was going to start hitting gym and eating the right supplements to get big.As he started to get massive gains, his brother Zyzz also decided to get in on the action.Both Said Shavershian and his brother Zyzz quickly gained a following via social media by posting lots of photos of their pre workouts and gym routines, including sexy before and after photos and videos as well as helpful meal plans.Getting ripped like the aesthetics crew is no easy task, but with the right workout and dedication to a strict diet, you can get the same results!

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Biography Of Aziz (Zyzz) Shavershian was born in Moscow, Russia,the youngest son of Maiane Iboian, who works in cardiology, and Sergei Shavershian. He has one older brother, Said Shavershian, who is also known by his screen name “Chestbrah”.In the early 1990s, Shavershian and his family moved to Australia.

He was raised in Eastwood, New South Wales,and attended Marist College Eastwood Catholic secondary school, where he achieved Dux of the college.Prior to his death in August 2011, he was to graduate from the University of Western Sydney, with a degree in business and commerce.BodybuildingBefore becoming a bodybuilder, Shavershian had been described as a “skinny kid”and an ectomorph. Once he completed secondary school,Shavershian who was inspired by his bodybuilder brother, joined a local gym and began training. He began learning about nutrition and training and applying it to his pursuit of becoming a bodybuilder.His favourite professional bodybuilders included actor/politician Arnold Schwarzenegger and Frank Zane.In an interview with bodybuilding website, Simplyshredded. com, Shavershian recalls that he originally wanted to become a bodybuilder to “impress girls”. He says he would look at pictures of “shredded” bodybuilders and tell himself that he would one day be like them. Almost four years into training, Shavershian stated that: I can safely say that my motivation to train goes far beyond that of merely impressing people, it is derived from the feeling of having set goals and achieving them and outdoing myself in the gym. I absolutely love it, the feeling of pushing out that last rep, and getting skin tearing pumps is something I don’t see myself without.Prior to his death, Shavershian had his own protein label, “Protein of the Gods”, released in June 2011;a clothing line and on 17 May 2011, Zyzz’s Bodybuilding Bible was released, based on a compilation of bodybuilding knowledge he acquired over the four years of training.

He asserted that the internet helped build up his brand, and it was ultimately made possible through the use social media.

SHIAN! “Forever Mirrin Brah!"

Alleged steroid abuse On 14 July 2011, Shavershian’s brother Said was arrested for possession of anabolic steroids, to which after Aziz’s death he pleaded guilty. The Sydney Morning Herald covered the case, and included a photo of Aziz.Aziz objected to the use of his picture to illustrate what was essentially an article on the misuse of anabolic steroids.

When asked by The Daily Telegraph, Aziz denied ever using steroids, and claimed that his body shape was due to hard work in the gym and a strict diet. According to The Sydney Morning Herald, the company, which employed Aziz as a stripper, maintained that he was a lovely guy, “aside from the steroids”.

Shavershian often used phrases such as “riding bicycles” that according to The Daily Telegraph is “gym slang for using a cycle of steroids”.

Death and aftermath

On 5 August 2011, Aziz Shavershian suffered a heart attack in a sauna, while on holiday in Bangkok, Thailand. He was taken to a hospital, where doctors were unable to revive him. His family and friends placed news of his death on Facebook, the social-networking site. The Department of Foreign Affairs and Trade (DFAT) confirmed his death on Tuesday, 9 August.

An autopsy revealed a previously undiagnosed congenital heart defect.

His family stated he had shown several minor symptoms in the few months leading up to August, including high blood pressure and occasional shortness of breath.

He had a family history of heart problems.

According to The Sydney Morning Herald, Shavershian’s death was the sixth most searched deathrelated topic in Australia, during 2011.

Prior to his death, Shavershian had posted a video of himself on a socialnetworking site, which would later come out 18th on Nine News’ “Top News Videos of the Year” for 2011.

Over the past 12 months (May 2011 - May 2012) Google Insight statistics showed that he was Googled as many times as the current-Prime Minister of Australia, Julia Gillard, and three times more than that of Opposition leader Tony Abbott.

At the 2012 New Year’s Day Field Day festival in Sydney, people dressed up as clones of Shavershian, as homage.

Said Shavershian created a 19-minute tribute video for his brother Aziz, entitled, “Zyzz - The legacy “which has been “trending the charts” on YouTube since as early as 29 March, 2012.

Shavershian’s Facebook fan page had a following of 60,000 fans prior to his death. In April 2012, The Daily Telegraph took note that his fan page, which now has over 300,000 fans, still continues to attract a large following, nearly a year

“If you give a fuck about what people think.

You’re not going to get anywhere” - Zyzz

after his death.

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ULIS S E S O DYS S E Y !

S O N O F CAE SAR Transformation story:

As a teenager I was very active playing sports but I never really paid much attention to my diet. I relied on my athleticism to keep me lean and ripped but in comparison to other teenagers in my age group I was always one of the smallest. My lack of size and strength is what made it hard for me to make any of the teams and this was a wake up call for me.That was the start of the Ulisses Odyssey!

“ IT

NEVER GETS EASIER, YOU JUST GET STRONGER!" What is your current training philosophy?

My training is based around compound movements as my body responds best to these. I also add in super sets and drop sets to raise the heart rate and build endurance. Finally I always throw in a finisher to exhaust the muscle groups I’m training.

Were there any unique challenges or circumstances that made your transformation particularly difficult?

Yes, as a hardgainer my gains came slow. It was frustrating in the beginning but then I started reading about nutrition and supplementation to acquire the gains!

I started to respect my nutrition and dedicated myself to be the best! Why do something if you’re not gonna be the best?

What’s the point?I consider myself a natural born leader so I strive to be the best!

What motivates you to keep going and push harder?

My motivation comes from many different sources. From within to be the best!

From my family and friends who believe in what I do. Old school bodybuilders from the golden era and my fans who stay motivated by following my fitness journey.I surround myself with people that keep me focused and motivated.

What is your next goal?

Where do you see yourself this time next year?

I’ve achieved everything I want in the bodybuilding/fitness industry. I’ve won over 10 bodybuilding shows, been in over 50 publications, trained countless of celebrities and I’m the PT Director of Reebok Sports Club. The best gym in Europe!My next goal is to motivate people on a mainstream commercial level. Most likely a TV show or acting in the near future.

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Quick Stats:

Age: 35 Height: 5’10” – 178 cm

Weight: 210 lbs – 95 kg

Favorite quote?

“There are some people who live in a

dream world, and there are some who face reality; and then there are those who turn one into the other.”

— Douglas everett

SIME ON PA N DA THE BULL How did you get started with bodybuilding?

I started lifting at the age of 16, I was a skinny teenager and there was a really big guy at my college in the year above me that was muscular and ripped.

I remember asking him how he got that way and he said he simply bought some weights and trained at home. I purchased weights that same day and fell in love with working out. I remember I would get back from college excited to train.Nothing really has changed as now I get back from work and I’m still excited to train.I would work out every day without fail, I remember the first time I realized I was on to something; I was training in my living room and a friend of my brothers who had not seen me in a while came over and was shocked and said I was huge. That really motivated me to go at it even harder. I bought new weights that were heavier and started to do some research as thus far I had just been improvising. Reading and understanding what each muscle was and how to build it was the key to achieving the symmetry I have now. Jump a decade of consistent training and dieting with no gaps, a wealth of knowledge acquired and we arrive to where I am at now, if I’m honest those first ten years now feel like a warm up, I feel like I have just completed the foundation and now the building begins.Where does your motivation come from?I’ve been asked this question on numerous occasions and I used to be stumped on what to say, this was because training to me is one of the most enjoyable things in my life, so when I thought about what motivated me to do it, the first thing that used to come to mind was just simply ‘fun and enjoyment’ which just didn’t seem like a legitimate answer to someone trying to gauge where my passion came from.

Now when I am asked I know exactly what drives me, it’s a combination of many things; I have always strived to be better, I love to see progress and I want to achieve the unimaginable.

I receive so many emails from people who are inspired by me, this motivates me more than anything, when I train now I feel like I am doing it for them too, I feel like I need to show them all what can be achieved through natural bodybuilding if you put in 110% and do it right.

What workout routine has worked best for you?

Working with heavy weight has worked best for me throughout my years of training both mentally and physically.

I say mentally because nothing gives me the same buzz as moving a tremendous amount of weight. I normally do a warm up set then go straight into lifting heavy, this has been the most effective way for me to pack on size. Muscle growth occurs when your body attempts to repair the damage you put it through, therefore at some point your body will adapt to even the best routine, to counter this I cycle my training style.

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B O D Y B U I L D I N G W H AT I S I T ?

What is Bodybuilding?

Starting a bodybuilding regimen can be a daunting experience for some of us since a visit to the local gym is all about intimidating, big armed men and lean, muscular women training intensely with a serious attitude. Even the vocabulary seems like an alien language:stacking, reps, pyramid training, gastrocnemius, spotting, and periodization. If that was not all, the expensive array of equipment is sure to bamboozle some of us in more than just one way.If you are a newbie to bodybuilding, it is important that you first know what this is all about so that you are absolutely clear of what to expect.

What is Bodybuilding?You should always remember that bodybuilding is more than just about hugely muscled, oiled up men flexing their gargantuan biceps until they threaten to pop out of their arms. It is an art that is perfected with months of sincere efforts, the right guidance, and dedication.There are no shortcuts or secrets to success, though, some training methods are smarter and better than others. All one needs is to write down all of their goals for starting and realistic expectations of what he or she hopes to achieve in the short and long term and then attain such goals and objectives with a clearly-defined program.Bodybuilding is the smart use of progressive resistance exercise for controlling and developing one’s musculature. In other words, it is about using the weight force of gravity to oppose the force generated by muscles of the body through concentric (a type of muscle contraction in which the muscles shorten while generating force) or eccentric contraction (lengthening contraction wherein the muscle elongates while under tension due to an opposing force greater than the muscle can generate). To sum it up, it is is best sport to make your body proportionally shaped and fit.Benefits of Bodybuilding

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One of the biggest benefits of bodybuilding is that it helps in dramatically reducing the risk of developing coronary heart diseases and bodybuilders are better positioned than others to reduce and control obesity, high cholesterol, and high blood pressure. It is also beneficial to keep the muscle strong, flexible and help avoid health conditions like arthritis and osteoporosis.Bodybuilding is also one of the best ways to boost a sense of mental well being while reducing stress, anxiety, and depression. It is useful to increase the levels of self-esteem and confidence while developing a positive self-image. In addition it helps bodybuilders deal with mood swings and negative emotions.

That’s not all, bodybuilding workouts can be second to none for helping one sleep better and reduce psychological tension and fatigue. Aerobic exercises and weight training can prove their worth in more than just that way. It can be used to treat depression naturally and distract the mind “positively” from worries and hurdles of life to help people gain control of body, mind, and life.What Is The Best Time Of Day For Bodybuilding?Before we come out with the verdict, let us first find out how the body behaves during different phases of the day so that you know the purpose behind this “reasoned decision.”In the morning, the level of testosterone is at its peak but body temperature is still low. Also, the level of mental alertness tends to peak late morning. In the afternoon, pain tolerance is the highest compared to other phases of the body. Moreover, there is a rising trend for body temperature and adrenaline during late afternoon and this time period also denotes an optimum period of physical and mental function balance. In the evening, lung performance is at its best though mental focus is waning. At this point of time, strength, flexibility, stamina, body temperature, and coordination are at a peak.Also, morning is the best time for building muscles as testosterone levels are at their highest and the primary male sex hormone is critical in protein synthesis and rebuild muscle fiber damaged in weight training. On the other hand, afternoons are best for breaking plateaus by employing muscle shocking techniques as the pain threshold is the highest, while, evenings are best for strongest performance as the body is best positioned at this time for intense physical activities.If you have a slow metabolism (endomorph body), it is best to hit the gym in the mornings so that the body can use energy from your fat storage. If you have a fast metabolism (ectomorph body), it is best to work out in the evenings as there will be food in the body to be used as a fuel.From the above conclusions, one can easily make out that not all organs and functions of the body will be at their peak at the same times of the day. Therefore, afternoon emerges out to be the winner for weight training.All in all, you can make great inroads with bodybuilding if you treat it as a way of life and not a cosmetic challenge. Sincere efforts and the right guidance are all you need to be a successful bodybuilder over a period of time.

ARNOLD SCHWARZENEGGER THE KING This world-famous athlete and actor was born in Thal, Austria in 1947, and by the age of 20 was dominating the sport of competitive bodybuilding, becoming the youngest person ever to win the Mr. Universe title.By generating a new international audience for bodybuilding, Schwarzenegger turned himself into a sports icon. With his sights set on Hollywood, he emigrated to America in 1968 and went on to win five Mr. Universe titles and seven Mr. Olympia titles before retiring to dedicate himself to acting. Later, he would go on to earn a college degree from the University of Wisconsin and proudly became a U.S. citizen.

Schwarzenegger, who worked under the pseudonym Arnold Strong in his first feature, Hercules in New York, quickly made a name for himself in Hollywood. In 1977, the Hollywood Foreign Press Association recognized him with a Golden Globe for New Male Star of the Year for his role in Stay Hungry opposite Sally Field. His big break came in 1982 when the sword and sorcery epic, Conan the Barbarian, hit box office gold.In 1984, Schwarzenegger blew up the screen and catapulted himself into cinema history as the title character in Jim Cameron’s sci-fi thriller, Terminator.

He is the only actor to be in both categories of the American Film Institute’s “Hundred Years of Heroes and Villains” for roles he played in the Terminator series. Other memorable characters include roles in Commando, Predator, Twins, Total Recall, True Lies, Eraser, Collateral Damage, Terminator 3: Rise Of The Machines and a cameo in Sylvester Stallone’s homage to action films, The Expendables and an expanded role in The Expendables 2, among others. To date, his films have grossed over $3 billion worldwide.He gratefully served the people of California as the state’s 38th governor from 2003 to 2010. First elected in California’s historic recall election, Governor Schwarzenegger ushered in an era of innovative leadership and extraordinary public service.But it is Schwarzenegger’s commitment to giving something back to his

state and to his country through public service that gives him the most satisfaction; donating his time, energy, and personal finances to serving others all over the world.

Schwarzenegger acts as Chairman of the After School AllStars, a nationwide after-school program, and serves as coach and international torch-bearer for Special Olympics.

He also served as Chairman of the President’s Council on Physical Fitness and Sports under George H. W. Bush and as Chair of the California Governor’s Council on Physical Fitness and Sports under Governor Pete Wilson.Most notably, Schwarzenegger made California a world leader on renewable energy and combating climate change with the Global Warming Solutions Act of 2006, set a revolutionary political reform agenda, and became the first governor in decades to invest in rebuilding California’s critical infrastructure with his Strategic Growth Plan. He also dedicated himself to promoting physical education and afterschool programs, and continues to commit his time, energy and personal finances to charitable organizations around the world.Schwarzenegger is currently back in Hollywood making films and working on his autobiography, Total Recall: My Unbelievably True Life Story, due out this fall.

“The Worst Thing I Can Be Is The Same As Everyone Else, I Hate That” - Arnold.

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INTERVIEW WITH ARNOLD! BODY BUILDING STORY In 1970 I first met Arnold in the parking lot of Bill Pearl’s gym in Inglewood, CA. He was sitting in a car waiting for someone as I came out and was introduced to him. At that time he was around 260 lbs, as huge as you could imagine and in amazing shape.We shook hands talked for a bit and then a few months later I ran into him again at Gold’s in Venice where we were both training.

TRAINING CHEST & BACK A few days went by and I was working chest, doingbench presses. I was a very good bench presser and had a high of 455 lbs. at 204 bodyweight.Arnold was ok in the strength department, but not as strong as I was.

He asked to work in with me and I said, “Sure”, being the polite nice guy that I am. That workout became somewhat competitive and we pushed each other pretty hard. I think he was a bit upset that I could outlift him, but it also motivated him at the same time.We worked in some other exercises and then he asked what I was working next. I said, “Back”. So, we hit a back workout together. I guess I motivated him so much with my drive and my humor that he took a liking to me and asked if we could train together the next day.

BREAKFAST & ANOTHER DAY OF TRAINING He called me early that following morning and came by to pick me up for breakfast before the workout. Most of us were big fans of Zucky’s Delicatessen in Santa Monica so we went there to eat. We always ran into someone from the gym or some actors and other interesting people.

It was a gathering place and a place to hang out either for breakfast or a snack around 10 pm.Breakfast back then consisted of a cheese omelette, hamburger patty, cottage cheese and coffee. This was pretty much the standard diet we used back then.Basically meat, eggs and cottage cheese and low carbs. Pastas, rice, breads were rarely ever eaten. Lunch was usually a big beef patty, eggs and again cottage cheese. In between we used Blair’s protein for drinks and then dinner was mostly chicken and sometimes a barbecued steak with salad and baked potato.After we ate, we were off to the gym for a training session. The workouts were of basic exercises.

For example, Chest was basically Bench, Incline Press, Dumbbell Flyes, andCable Crossovers. 4 sets of each.

That’s pretty basic. Sometimes we’d add in 4 sets of dipsto finish off chest.Arnold was always big on not cheating and keeping the focus on the working muscle. We sometimes did a 2-second pause on the bottom stretch of bench press and dumbbell flyes and made sure we were fully stretched all the way out for growth. All the other body parts were done the same way.On many occasions we superset chest with back by doing bench press, superset withchins, incline press superset with seated lat pulldowns, cable crossovers superset with one arm dumbbell rows.Arnold would pump up right away and looked enormous. He’d flex his bicep in the mirror and say, “Look at that peak Ric”.

It was like two mountaintops. Arnold was known for his huge biceps, but I rarely ever saw him curl over 50 lb.

Dumbbells.

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GYM HUMOR I always threw a lot of humor in our workouts, but that’s the way I am. I like to make things fun. Arnold enjoyed it as it took the edge off but we still trained hard. He wasn’t real sure about his English, so he used a lot of my jokes and some of my sayings on other people as if it were him coming up with them.It was really funny coming out of his mouth. To this day, I still hear him on some of the talk shows using phrases and some catch phrases that I used back then TRAINING FOR THE OLYMPIA Our training continued on a daily basis whilst he was training for the Olympia and I was training for the wrestling shows that I was doing. I will say, that I was in the best shape of my life at that time.

Our workouts were basic but worked really well. We’d train chest and back on Monday,shoulders and arms on Tuesdays, legs on Wednesday and Abs and calves were trained everyday.Arnold came up with a deltoid workout which consisted of going up and down in line twisting dumbbell presses (now called the Arnold Press) and then immediately following up with the same process of lateral raises, twisting the hands forward whilst raising the dumbbells. That was all we needed to have really round powerful delts.It was a hard routine but very short and effective. He’d set the pace and I’d follow right behind him. This delt work out would make our shoulders scream.

ARNOLD’S MOVIE CAREER In 1976 Arnold did “Stay Hungry” after a few low budget films and things took off for him. He came into the gym when he was in town, but it got to be less and less.Wally Boyko ran huge bodybuilding events at Disneyland in 1983 and Arnold was his first guest one year.

I had a booth selling Big Boy Clothing and as they marched Arnold around with his followers he spotted me and came to my booth to say hi. He told Wally that I was a great training partner, a terrific artist and was glad to see me there doing this. Then they pushed him on down the isles.As he grew in the film business, he gained new friends and some of the old ones were set on the sidelines. He gave his roommate Franco a ‘small’ role in “The Terminator” but that was it..

FRANK THE GOLDEN AGE ZANE The Golden Age: Bodybuilder Frank Zane Bio and Quote bodybuilders that made a direct impact on the bodybuilding world much like other greats such as Lou Ferrigno, Franco Columbu or Arnold Schwarzenegger. Frank was a 3-time Mr. Olympia from 1977-1979.His impact on the stage brought about a shift from mass to aesthetics. Zane’s proportionate physique featured the second thinnest waistline of all the Mr. Olympias, with his wide shoulders making for a distinctive V-taper.He stood at 5’9″ and had a competition weight of 187-195 pounds when he won Mr Olympia (He weighed over 200 lbs when he competed in the 60s).

“Alot of guys have better Genes but if you work hard and consistently you can outperform them!”

Retired: 1983“So, knowing what In 2005, Frank Zane played the IFBB you know now, if you had the chance Announcer and worked as the consulting producer to go back to, say, ’68, ’70, would you in the movie “See Arnold Run.” As of 2006, do things differently?” Frank ZaneOne Zane currently runs his own website, appears at interesting fact is that Zane is one of seminars and book signings. He still trains with only three people who have beaten weights at age 69.

Arnold in a bodybuilding contestand one of the very few Mr. Olympia winners under 200 Frank Zane Quick Stats! pounds. Overall, he competed for over 20 years (retiring Nickname: after the 1983 Mr Olympia The Chemist contest) and won Mr. America, Mr. Universe, Mr. World and B o r n June 28, 1942 (age 69) Mr. Olympia throughout his illustrious career.He has written H e i g h t : 5 ft 9 in (1.75 m) many courses and books about bodybuilding as well. In Weight: 1994, Zane was inducted into Contest: 185 lb (84 kg) Off-season: 200 lb (91 kg) the 1st annual Joe Weider P r o - d e b u t : 1 9 6 1 M r. P e n n s y l v a n i a , 1 9 6 1 Hall of Fame. He received the Arnold Schwarzenegger Best win: I F B B M r. O l y m p i a 1 9 7 7 - 1 9 7 9 , t h r e e c o n s e c u t i v e t i m e s , lifetime achievement award at the 2003 Arnold Classic P r e d e c e s s o r : Franco Columbu for his dedication and longtime support of the sport. He S u c c e s s o r : Arnold Schwarzenegger was given the nickname “The Chemist” due to his Bachelor of Science degree and, as he puts it: “Back in the day I took a lot of supplements and tons of amino acids. Still do. But back then it was pretty unusual. That’s how I got the nickname The Chemist.” There was also a perception that his nickname was given because he was very scientific in reaching his peak on the exact day of competition, year after year.“In those days, I did what was necessary for me to win. This included training with heavy weights: a precursor for injury. So if I could do it over again I’d train with lighter weights, higher reps, no sets below 10 reps, with negatives slower than positives, and avoid injury. If I had done that, my physique wouldn’t have been quite as bulky, but with more definition and with less pain.”~Frank ZaneIn 1985, Frank and his wife Christine owned and operated Zane Haven in Palm Springs, CA where they conducted one-on-one sessions with clients who wished to possess a symmetrical physique. Today, the Zanes live in San Diego, CA and his learning center is Mini Fact: now called ZaneExperience.

Ar nol d Sc hw ar z enegger appear ed w i th body bui l di ng buddi es F r anc o C ol um bu and F r ank Z ane on the s l eev e of Gr and F unk R ai l r oad’s 1974 al bum “ Al l the Gi r l s i n the Wor l d Bew ar e!!!”

Band m em ber fac es w er e c l ev er l y s uper i m pos ed on thei r m us c l e- bound bodi es .

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CT FLETCHER THE STRONGEST MAN ALIVE! The History Of The Strongest Man Alive CT Fletcher is a 54 year old power lifter from Long Beach, California. He is a six-time world champion power lifter, and the reigning world bodybuilding champion. He co-owns Metroflex Gym Long Beach with Chris Albert, from where he does his training. Currently, Fletcher is a true Big Back Believer. As a power lifter, CT trains bare hand, which makes sense since power lifters are only allowed to use lifting chalk while in competition.

Fletcher’s early life Fletcher is originally from Little Rock, Arkansas. However, he has lived in Southern California for over 50 years. Fletcher grew up in a religious home, where his father, a Pentecostal preacher, routinely punished him.

One lesson he did get from his strict upbringing, however, was a mental focus and toughness that enabled him to build an illustrious career in body building. However, despite his religious upbringing, Fletcher became involved in the streets of Compton, earning him a substantial amount of time in a correctional facility. This rough past has truly molded him to unleash in the gym.Fletcher’s physique, and attitude, changed significantly after undergoing an open heart surgery in 2005. He was weighing 260 pounds before the procedure, so he shed off 45 pounds to try and avoid the surgery.

However, it did not work. He came out of the surgery weighing 190 pounds and recovered fully after about two years. While most people attribute steroids to his medical problems, CT believed that this was a result of 7 to 8 meals he took each day for over 20 years from McDonalds.

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CT’s career CT picked up his first weight at 22. However, he started competitive power lifting in 1983, and kept lifting for 14 years until 1997. During his powerlifting (http://nl.wikipedia.org/wiki/Powerlifting) career, CT won the World Strict Curl Championship three times and the World Bench Press three times.

However, he admits that the highlight of his career by far was the 1995 705 pound attempt at the Baddest Bench Press in America Contest. While he did not actually make that life, Fletcher felt this was his greatest accomplishment because he did it drug free against some of the best power lifters on the planet.

CT’s workout plan To this day, well over 50 perfect of CT’s strength boosting workout still consists of a power liftertraining model. This coupled with body building parameters yields an amazingly strong physique.

Fletcher describes the Penitentiary Style Workout is not paying attention to set and rep numbers but rather focusing ones energy into every last step.

CT Fletcher’s favourite exercises:(see next page)

“IF YOU DONT HAVE THE MENTAL CAPACITY TO BE OBSESSED ABOUT WHAT YOU ARE TRYING TO GET. THEN MOTHERFUCKER YOU AINT NEVER GUNNA HAVE IT!” CT

CT’S Favourite Exercises • Contraction or Cable curls

• One arm dumbbell preacher curls

• Incline bench harmer curls

• EZ bar preacher curls

The new CT Fletcher Now at the seasoned age of 54 years old, “The Strongest Man You Never Heard Of”, as his fans commonly knows Fletcher has captured The world Fitness Social Media by storm. His whole approach to weight lifting is to “Earn It” without the use of supplements or steroids, simply gain from pure pain. Whether it is, preacher curling, squatting or bench-pressing, CT still goes toe to toe with much younger athletes in the gym, coming on top most of the times.From his YouTube videos, you will learn one thing for sure — You better bring it or simply stay away.

These videos come packed with incredible passion for Rawness that has never been captured on tape before. CT’s videos offer practical motivation to keep your muscles ripped.

Future plans CT still hopes to get back to powerlifting and defend his unbroken 225 strict curl record someday. In fact, he would love to do it at 54, 24 years after setting the record.CT Fletcher has been lifting weight for most of his adult life. In 2003, he founded a wellness channel dubbed Strength Project on YouTube. Over the past several months, Fletcher has released several fitness videos that have attracted massive traffic. The Fitness Project has had a huge impact on the fitness community throughout the world. However, it is important to note that Strength Project is not an acrobatics or calisthenics team but rather an all-round team that promotes safe, efficient and practical regimes to help you achieve your fitness goals.

Shoulder exercises • Barbell lateral raise done in a standing position • Dumbbell overall press done in a seating position and • Smith overhead press, also done in a sitting position.

Chest exercises

Triceps exercises

Leg exercises

Bicep exercises

• Box squats

• Concentration curls

extensions and

• Squats and

• Barbell and dumbbell preacher curls

• W bar tricep extensions

• Hack squats

• Incline bench hammer curls and • Straight bar cable

• Straight bar tricep

Back exercises • Lying machine and

curls

T-Bar rows

• Smith bench

• Dumbbell rows

• Pushups

• Pullups

• Flat barbell and

• Deadlifts and lat

dumbbell bench and

pulldowns

• Incline barbell bench

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RONNEY COLEMIN MR OYLIMPIA CHAMP! Compitition History BIOGRAPHY RONNEY COLEMIN

*1991 IFBB World Amateur Championships.

*1997

Ronnie Coleman was born IFBB Grand Prix Russia.

Ronald Dean Coleman on May 13, *1999 1964 in Monroe, Louisiana. He Joe Weider’s Pro World. graduated from Bastrop High School *1999 in 1982 and graduated with a B.S. in Accounting from Grambling State IFBB Grand Prix England.

University. Ronnie played football for *2000 the Grambling State Tigers under the IFBB Grand Prix England. famous coach Eddie Robinson.After *2000 graduating from Grambling State, Joe Weider’s Pro World.

Coleman became a Police Officer for the Arlington Police Department. *2001 He still works for the Department, Arnold Schwarzenegger Classic. but only as a reserve. His career *2001 now consists of the ins and outs of New Zealand Grand Prix. being a celebrity. Making money from *2002 sponsorship, winning bodybuilding contests, and guest posing. He is Grand Prix Holland. also regarded as the icon to the sport *2003 of bodybuilding and is an affiliate Russian Grand Prix. of Ben and Joe Weider`s IFBB. Coleman also helps support the Inner City Games, which was cofounded by Arnold Schwarzenegger in 1991. Ronnie was also the recipient of the Ronnie has also been the narrator of different 2001 Admiral in the Texas Navy Certificate bodybuilding videos that you can buy. “The Award from Texas Governor Rick Perry for Unbelievable”, which contains his daily activities outstanding performances in bodybuilding and while preparing for the 2000 Mr. Olympia. “The Cost in the promotion of physical fitness.Staying in of Redemption” shows him bench pressing almost shape was always a priority for Coleman. From 500 pounds, and “On The Road” contains shows what he learned on the football team to the 100 minutes of what Coleman`s workouts look like. demands staying in shape is on police officers.

Ronnie stands at 5’11” but his weight varies from Coleman used what he learned to get into the off-season to competion. During the off-season his sport of bodybuilding. He was first introduced weight will get as high as 330 pounds and during to bodybuilding by Brian Dobson, the owner of his contests it can be as low as 275 pounds. His Metro Flex Gym in Arlington. Dobson most notable feature is convinced him to do a show, Coleman his legs, which measure agreed, and Ronnie slowly took over 36 inches around. Other the sport.Ronnie won the heavyweight notable features are his and overall title at his first bodybuilding 24 inch arms and 60 inch contest, the Mr. Texas in April of 1990. chest. Ronnie is truly Other than Ronnie`s eight Olympia an icon to the sport of wins, he holds the record for most wins bodybuilding and in my as an IFBB professional with 25. Other mind, ranks just behind notable wins are as follows: Arnold as the greatest bodybuilder of all time.

Zach Bashore February 22, 2006

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JAY CUTLER MR OYLIMPIA CHAMP! BIOGRAPHY BY CUTLER I was born August 3, 1973 in Worcester, Massachusetts. Worcester is centrally located in Massachusetts. About 50 miles west of Boston. I grew up in a small town called Sterling, which is a suburb of Worcester County. I was born the youngest of seven, 3 brothers and 3 sisters. My dad was a superintendent of the highway department and my mother worked in finance at a military base.My childhood was an active one.

I enjoyed riding my bike and playing neighborhood games such as kick the can and hide and seek. I rode ATV’s and worked on my family’s farm which consisted of pigs, goats, chickens, and cows. I worked in my brother’s concrete business from early on and developed quite a physique for myself.

This physique was the foundation for my bodybuilding career.In high school I played football. I had a vast group of friends and was popular with everyone. I did the usual high school party routine and really enjoyed my years at Wachusett Regional High School. My high school consisted of 5 towns: Paxton (Wachusett), Rutland , Holden, Sterling and Princeton.When I graduated high school in 1991, I went to college at Quinsigamond Community College. I completed my Associate

Vital Stat’s Name: Jay Cutler Nickname: “Cuts” Born: August 3, 1973 Place: Worcester Massachusetts Height: 5′9” Off-season weight: 310 Contest weight: 274 Chest: 58” Arms: 22 ½” Wa i s t : 3 4 ” Thighs: 31” Calves: 20”

my diet mentor, Chris Aceto.

We built a physique that would sweep the Nationals in 1996 to gain professional status. I was bombarded with contract offers and Something interesting few people know about Jay: eventually signed on Jay started working in the family concrete construction business, with Joe Weider.I Cutler Bros. Concrete, at the age of 11. took 1997 off from Got into bodybuilding: By lifting in college. competition and Favorite body parts to train: Legs and delts came back to debut Favorite exercise: Walking barbell lunges in 1998 at the Night of Favorite “Cheat” Food: Fat-free frozen yogurt Champions in NYC. I Favorite Movies: Bruce Willis’ “Die Hard” series placed 11th- a little off Favorite TV Show: “CSI: Crime Scene Investigation” from my best. I went Favorite Actors: Robert De Niro and Bruce Willis back to old school Favorite Sports: Basketball and Football dieting and training Favorite Musical Artists: The Cure, Tupac Shakur, and Snoop Dogg for the 1999 season.

Pets: “Scrappy” (Cockapoo) and “Trace” (Airedale terrier) I placed 3rd at the Interests: Reading , bowling, motocross racing, and animals – Pro Ironman onal especially dogs and 4th at the Arnold Website: www.jaycutler.com Classic. Later that E-mail: cuts280@earthlink.net year, I placed 15th at the Olympia.

Degree in Criminal Justice from Quinsigamond Community College in 1993. This is where I discovered bodybuilding. I began training actually on my 18th birthday in 1991.In the beginning, I trained only to look better, but my training quickly led to competition. I competed at the age of 19. My first show was the Teen Nationals in Raleigh , NC. I placed first. This was the start of my bodybuilding career and love for competing.My girlfriend Kerry and I moved in together in Worcester. I began training for pro status. The years went by quickly. I worked at different jobs, while Kerry was pursuing her nursing degree. In 1994, I met a person who gave me the guidance and support I needed to become the best bodybuilder and business man.Bruce Vartanian was a local bodybuilder and business owner. Bruce took me under his wing and taught me the ins and outs of the business. He taught me what I needed to do to be the best. We trained together along with

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POWER LIFTING! WHAT IS IT?

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First and foremost, what is powerlifting?

Preparing for competition training

Powerlifting, often confused with Olympic lifting, is an individualized sport in which competitors attempt to lift as much weight as possible for one repetition in the squat, bench press, and deadlift. Each lifter is placed into a specific division and classified by several variables including weight class, age group, and experience level. Further subdivisions are made between what is known as “raw” and “geared” powerlifters, indicating whether or not the individual is wearing supportive equipment during the competition.Competitions are generally all-day events that begin with the squat, progress to the bench press, and conclude with the deadlift.

Every lifter is allowed three attempts at each lift, making for a total of nine competition lifts throughout the day.

Three officials serve as judges and collectively decide whether or not a lift is considered “good” or “bad.”

Each judge’s decision is represented by a panel of red and white lights (white indicating a “good” lift and red indicating a “bad” lift) displayed after each attempt. Two or three white lights are sufficient for a “good” lift while one or less is disqualified.At the end of the day, awards are presented to the lifters with the highest squat, bench press, deadlift, and total within their division. A lifter’s total is determined by the sum of his/her best lifts, and the individual with the highest total is considered the all-around strongest lifter in his division.

Contrary to popular belief, signing up for a powerlifting competition doesn’t require you to make drastic changes in your current training program. In fact, assuming you’re making consistent progress while following a well designed routine, there isn’t any reason to change much, if anything at all. That being said, when you have a deadline on which you need to be at your strongest, there are several components that need to be taken into account.

Establish your one-repetition maximum (1RM): If you’ve never competed or haven’t recently worked up to a 1RM in the squat, bench press, and/or deadlift, it would be wise to do so as far away from the meet as possible. By establishing a 1RM, you’ll be able to see exactly how much progress you made throughout the training cycle as well as determine appropriate opening attempts for each respective lift. Do not test your 1RM for all three lifts on the exact same day. Rather, take your time and do it over the course of one or two weeks.Establish your opening attempts: Once you know your current 1RM, it’s time to establish your opening attempts for the squat, bench press, and deadlift.

Despite being a relatively simple process, many lifters have trouble with this component and either open way too light or entirely too heavy.Below I’ve outlined the method that I use to establish my opening attempts. This was taught to me by Louie of Westside: First attempt: Your first attempt should be easy! Louie always told me that you should be able to wake up at 2:00 a.m. and hit your opener. Generally speaking, this attempt should be 87–93 percent of your 1RM. Stronger individuals should go with the lower end of the percentage range while weaker lifters should go with the higher end.

Second attempt: Assuming you hit your opener, go for a five- to ten-pound personal record (PR) on your second attempt. Don’t get overzealous and attempt a 30-pound record. Remember, a five-pound PR is still a PR. If you miss your first attempt, the choice is yours. You can either take your opener again or move directly to your second attempt. It depends on how you feel.

Third attempt: Assuming you hit your second attempt for a five- to ten-pound PR, it’s time to go for broke and push the boundaries a bit. Be smart, listen to your body, and gauge how easy (or difficult) your previous attempt felt, but challenge yourself and see what you can do.

PAUL ANDERSON A BIOGRAPHY! Have fun, meet new people, and keep getting strong! The powerlifting community as a whole is one of the most generous, kind, and supportive groups of individuals in the world. While it’s obviously important to focus on the meet and set new personal records, don’t forget to enjoy the moment and laugh with the people around you.

Introduce yourself to someone new, cheer for a complete stranger, and have the time of your life.Once the meet is over, relax, eat, and evaluate your next plan of attack. What did you do well? What needs improvement?

What are your new goals and how will you achieve them?Welcome to the world of powerlifting. We’re glad you decided to join the party. But now the question becomes do you have what it takes to stay? Never minimal. Never maximal. Always optimal.

Paul Anderson, Attempting Snatch lift.

A Biography of Paul Anderson The following is only the true account of his beginning in weightlifting found on the internet. We should all give a special thank you to Mr. Anderson’s brother in law, Mr. Julius M. Johnson, for giving us the truth. Thank you, sir.

Paul Anderson was born October 17, 1932, in Toccoa, Georgia. Many accounts of Paul Anderson erroneously claim that he began lifting weights at Furman University which he attended for a year. According to Paul’s brother in law, Mr. Julius M. Johnson, Mr. Anderson began weightlifting in his house where they had a 25 pound set of dumbbells and some old Strength and Healthmagazines while he was at Toccoa High School, not at Furman.

He really began his weight training in the Johnson backyard where he developed his own training methods and techniques. By the time he reached Furman, he had already added over 100 pounds to his bodyweight and was making lifts that were close to the existing American records.

The reason he started to lift weights was very simple. When Paul started High School he wanted to play football, but was not large enough. So, Mr. Johnson gave him the dumbells and the magazines. He snatched them up right away and soon was scouring the junk yards looking for heavier weights to lift.

In High School, he became first-team blocking back on the football team. He entered Furman University on a football scholarship. When he visited their gym, he saw and they saw how strong he already was. It was there that the idea of becoming a “strongman” entered his mind. It was at Furman that he began to try the Olympic lifts.

Anderson’s most impressive feat was the jerk press. Using a drive of the legs and then pressing the weight out, Paul made an incredible 565! To this day, this lift has never been duplicated. In 1955, he traveled as a Goodwill Ambassador from the United States to the Soviet Union.

While there, his lifting surpassed many world records. Later that year, he won the World Championships. In his prime, he probably had the heaviest hip and thigh structure of any lifter in history. I am told that when he trained down to 330 pounds for the 1956 Olympics and actually had cuts in his thighs. He brought home the gold medal from the 1956 Olympics in Melbourne, Australia. To date, he was the last American to win a gold medal in the Super Heavyweight Division. On June 12,1957, he lifted a total of 6,270 pounds in a backlift, which was listed in the Guiness Book of World Records as the greatest weight lifted by a human being.

A great granite marker commemorating this great feat lies in front of his old house in Toccoa. He overhead pressed 400 pounds. He bench pressed 627 pounds.

These were all done before there were world records. That’s why we hardly ever hear of them, until now.Towards the end of his life, Paul used to laugh He left Furman after that one year and lived about all the “legends” being with his parents in Elizabethtown, Tennessee. He told about him. One that he met Bob Peeples, a great lifter in his own right, and particularly enjoyed was a a devotee of the squat. So, in his early years, he story that he had been seen trained mainly on the squat. This was a wise choice, pushing a bulldozer up the for it gave him the basic strength to demolish all the side of a mountain! There official Olympic lifting records and many unofficial were so many things written power records as well. Peeples recognized Paul’s about him, many of them potential greatness and began to promote him based on little fact, that he and introduced him around weightlifting circles. came in the end to ignore The rest is history. He squatted 900 while still an them. Paul passed away in amateur and later did a legendary 1200 pounds 1994 after a life-long bout for two reps as a pro. In all fairness, it must be with kidney disease. said that there is some question if the 1200 went past parallel. But the 900, done without wraps or squat suits of any kind, was all the way down. Mr.

27

ED COAN POWERLIFTING DOMINATOR! The Man Who Dominated Powerlifting Nobody has dominated powerlifting or any sport for that matter like Ed Coan has. Coan discovered he wasn’t made for bodybuilding but when Ed first started squatting he squatted 2x per week and maxed out each time, going up 5lbs per time till he hit 500. By this time he knew he was going to be special in the world of powerlifting . Coan began powerlifting as a 181-pound lifter. He squatted and deadlifted 780-pounds and bench-pressed 485-pounds. He got bigger in his early twenties and at 198lbs Coan squatted and pulled 863-pounds while bench-pressing slightly over 500-pounds.

As a 220-pound lifter, he set over seventy world records and became the lightest man to shatter the 2400 barrier.

When he shattered the 2400-pound barrier, nobody was even close- the second best 220-pound powerlifting total was 2102.Coan exceeded the all-time powerlifting total with an historic 2463-total. He became the alltime greatest powerlifter in the history of the sport. Coan not only dominated his weight class but he dominated the giants in the super heavy weight classes- Not only did he beat the 350lbs giants but he destroyed them! Even though, he weighed nearly 200lbs less then the greatest super heavy weights of all time his best numbers were in the same exact ballpark as greats like Kaz and Paul Anderson.Imagine trying to squat 920 deep? You thought a 400lbs deadlift was tough? Add another 400lbs to that 400 then add another 100lbs and you still don’t lift as much as Coan. I had the opportunity to interview the strongest man there ever was, is and perhaps ever will be. Records are made to be broken but under the conditions Coan lifts- it may never happen. When you learn more about Coan the hundreds of trophies he has and being the best isn’t what is important to him. Coan is concerned about his lifting; personal records are the name of the game. Here is my interview with the man with super human strength. Ed Coan.

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INTRODUCTION TO THE ED COAN’S DEADLIFT ROUTINE The Ed Coan Deadlift Routine was created by Ed Coan himself for Mark Philippi. It is also known as the Coan/Philippi Deadlift Routine. Philippi added 35 Lb to his Deadlift after finishing this 10 week program, and stands by its effectiveness.

IS ED COAN’S DEADLIFT ROUTINE FOR YOU? Ed Coan never had beginners in mind when creating this routine. You should at least be an intermediate lifter before attempting the program. This is a very difficult program, and some of the numbers may even seem impossible. This is one of the only programs that helped Philippi increase his Deadlift, and he says he’s had 100% success with it.

ED COAN Dead Lift Routine ED COAN’S DEADLIFT ROUTINE EXPLAINED! Ed Coan’s Deadlift Routine is a total of 10 weeks, and you will be Deadlifting once a week. You will want to run this routine alongside your current routine for the other lifts. Each workout consists of heavy deadlifts, speed deadlifts, and various lower back assistance work.

Before starting the routine you will need to know your current 1RM (1 rep max), and your desired 1RM. Your desired max can be anywhere between 20-40 Lb above your current max, the average is about 30 Lb. All Deadlift work set percentages will be based off your desired max.

The first 4 weeks of Coan’s routine are focused on working up to a heavy top set, and then decreasing the weight to focus on speed and acceleration. Ed Coan’s reasoning for this was to get the back pre-fatigued, and put you in a similar situation as when you compete at a meet.

The last 6 weeks of the program is focused on peaking your deadlift. Your volume will start to decrease, and the rest periods between your speed deadlifts increases.

“THIS IS A TOUGH

ROUTINE, ONE OF THE TOUGHEST I

HAVE EVER TRIED. YOU MAY THINK

YOU’RE IN SHAPE

BUT WAIT TILL YOU START THIS, THE Accessory work is planned for 9 weeks out of the 10 week program. Weeks 1-4 will been done in a circuit format, weeks 5-6 will not be performed in a circuit, weeks 7-8 volume drops, week 9 most assistance exercises are dropped and volume drops, and week 10 does not require any assistance work.

PUKE FACTOR ON A SCALE OF 1 TO 10 IS A 12!!”

- MARK PHILIPPI

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Bill KEZMER POWERLIFTING DOMINATOR!

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A Biography: He is 6’ 3’’ and ranged from 330 to 350 lbs. He has a 60” chest and 23’’ biceps. He was born on December 30, 1953.

He has superhuman strength and even superhuman eyesight: 20/13 in one eye and 20/11 in the other. He is still alive today. He is a powerlifter and strongman who thoroughly dominated the strength scene in the 1980s.

He lifted hard, ate a lot and competed for so long and in so many contests, why? Bill was always a big kid when he was growing up like his father. His father, William Bart.

Kazmaier, was born in 1895 in Lancaster County, PA. Kaz’s grandfather was born in 1871 in Germany and was a brewer by occupation living in Columbia, PA. His grandmother was Mimmie E. Wisser who was born in 1868 in Marietta, PA. There is some reason to believe that she is of Native American decent.Bill grew up in the Southern Lakes region of Wisconsin. He was an excellent high school football player for Burlington High School. He also held the high school’s records in the shot put and in the 100 meter dash. He had trouble with his grades. So, despite his great athletic talent, the University of Wisconsin was the only place that gambled on his admission.

He was admitted on a five year program for financially challenged students. (If you were to ask him today, if he had any advise to young weightlifters what would it be, he would reply train hard and hit the books harder.) He played for Wisconsin from 19734 as their fullback. While at Wisconsin, he discovered his destiny: lifting weights.Bill decided to leave school and become the top powerlifter in the world. He achieved this in short order. By 1979, at the young age of 25 years old, he did so winning the American powerlifting championships and the IPF world championship that year in the superheavyweight class. Before he launched his career as a strongman, he worked as an oil rig rough neck, lumberjack and a bouncer

He deadlifted 804 pounds. This gave him a total of 2292 pounds. In 1983 when he won again in Gothenberg, Sweden in the 125+ kg. weight class.

He squatted 848 pounds. He benched 501 pounds with a sever pec injury. He deadlifted 799 pounds. This gave a total of 2149.He also competed in the World’s Strongest Man Contests. He competed in six of them. In 1979, he came in third. From 1980 until 1982, he won the competitions handsomely.

He was the first man to win the WSM title three times in a row. In 1981, he tore his pec while bending cold rolled steel bars in the WSM. This makes his 1983 IPF championship all that much more significant. After this tear, he lost more than one-hundred pounds off his bench. He was forced by the organizers of the WSM in some really rough bars. into a premature retirement He is remembered for his in those competitions. He powers of concentration and was simply too dominant in perseverance over adversity. the WSM. The organizers He was the first human to decided not to invite the bench press over 300 kg. reigning WSM back to or 660 pounds. He held the compete for several years. world record bench at 661 Instead of throwing in the pounds for a long time. He towel and giving up, he was the first man to lift all continued to compete in five McGlashen Stones in lesser known strong man competition. He remains the tournaments, such as the only man to lift the Thomas Ultimate Challenge and Inch Dumbell overhead. He the Le Defi Mark Ten. He could cheat curl 315 pounds returned to the World’s for fifteen reps. He still has Strongest Man Contest in the IPF and USPF Senior 1988 and came in second American record total in to John Paul Sigmarsson. powerlifting (1100 kg. or 2420 In 1989, he competed lbs.). He set this in 1981 in again. He came in fourth Columbus, Georgia. He was because he severely an IPF champion twice in strained his ankle in the 1979 and 1983. In the 1978 first event. He is perhaps national championships in the single most studied the 125+ kg class in Dayton, human in history. While Ohio, he squatted 865 lbs. He he worked as the Strength benched 622 pounds. and Conditioning coach at the University of Auburn, the University’s National Strength Research Center evaluated every aspect of Kaz. His power is the basis for the Holden Thesis concerning Sauropods. In 1983, he returned for a brief stint in the WFL. He turned down offers from the Jacksonville Bulls. In 1981, he tried out for the Green Bay Packers; however, he had to leave camp because of his pec injury.He also wrestled in the WCW. On September 5, 1991 in Augusta GA, Bill Kazmaier teamed up with Rick Steiner in a WCW tournament to decide who would take over the vacant tag team title. Bill Kazmaier proved how fake WCW really is when he lost to Arn Anderson (6’3” 225 pounds) and his other partner on the Enforcers.

Give me a break! At Holloween Hacov 1991, in Chattanooga, Tennessee Bill beat Oz by submission. At the 1991 Starcade Battlebowl: The Lethal Lottery, Bill and his partner Jushin “Thunder” Liger defeated Diamond Dallas Page and Mike Graham in Norfolk, VA.

Bill KEZMER BENCH TRAINING! By request, here’s a repost of an excerpt from an article in Powerlifting USA reviewing Ed Coan’s Bench Press Video.

The writer describes Ed’s periodised training scheme and gives a detailed example.

If you want to try the bench cycle for yourself, just scale the prescribed weights according to your current max.

The lifter in the example has a 1-rep max of 270 pounds, and wants to improve to 300. “...The point is: most writers deal in abstract thinking, reflected knowledge, not direct knowledge. Most depend on reading, studying, researching to develop their concepts. Most have never squatted 600, much less a 1000. This is not to say that their viewpoints or theories are worthless. On the contrary, truth is truth and no one has the market cornered when it comes to the truth. And a great power lifter is not necessarily a great trainer. There is an old football adage: a great player does not necessarily make a great coach. On the other hand, let’s not ignore the training and philosophy that has produced the great champions in favour of the clever writers who dazzle us with catchy phrases and reflected knowledge.

Training the Bench: Ed’s approach to upper body strength looks like this:

Wednesday: bench press, after warm-up, 2 work sets.

Narrow grip, no warm-up, 2 work sets (60 pounds less). Incline, no warm-up, 2 work sets (50 pounds less). Points to ponder: In so far as poundage: if Coan performs 2x5 with 500 in the conventional bench press, he would then perform 2x5x440 with 440 in the narrow grip bench press and finish with 2x5x410 in the 45 degree incline bench pres. He feels that his competition style benches serve as sufficient warm-up for his narrow grips, which in turn allow him to incline without any warm-up. All told, Coan performs a total of 6 work sets. Not very many when you think about it.

Thursday: Press-behind-the-neck, after warm-up, 2 work sets. Front lateral raise, after warm-up, 2 work sets 10-12 reps.

Side lateral raise, 2 sets 10-12 reps. Bent over lateral raise, 2 sets 10-12 reps. Points to ponder: Coan is a big believer in heavy, specific shoulder training. So much that he trains them on a separate day from his bench...

Saturday: Light bench, no warm-up, 2 sets 8-10 reps.

Light dumbbell flies, no warm-up, 2 sets 8-10 reps. Triceps pushdowns, 3 sets 8-10 reps, Dips 1 set 8-10 reps, Preacher curls 2 sets 10-12 reps. Points to ponder: This is a lightweight, muscle flushing, chest workout. Ed does a couple of quick sets with a weight about 60 precent of his max (340x10) with his feet on a bench. A few sets of light flies and he is ready for triceps....

Ed cycles on all his exercises. Cycling, by definition [well, not quite. CRG], is concentrating on different repetition ranges at different times over the course of the training cycle... Here are his cycling repetition guidelines: Week 1-2 - 10 rep sets, Week 3-4 - 8 rep sets, Week 5-8 - 5 rep sets, Week 9-10 - 3 rep sets, Week 11-12 - 2 reps.ep sets, Week 13 - 1 rep set, Week 14 - 1 rep set.

Remember those two work sets Ed does on all his major exercises? This is the weekly rep strategy for those work sets. This is called cycling and is designed to peak strength. Each week he adds 15 pounds to the previous week’s work set weight. 15 pounds represents a paltry 2.5 precent of his max bench. Small jumps, done consistently and spread over a long 14-week cycle, adds up to big increases. Small weight jumps coax strength and power gains from the body. Week after week, the body is acclimated to slightly heavier loads. Exercise technique is simultaneously refined. Everything is done to develop momentum. This is a classic and timeless strength strategy. Compared to the army of arm- chair muscle gurus, Coan’s conservation and impeccable pedigree stands out like a bright moon on a pitch-black night.

While not as trendy-sexy as newer models, this is the most effective system of strength building ever devised. Period.”

“BICEPTS ARE LIKE ORNAMENTS ON A CHRISTMAS TREE.” 31

Dean Bowring POWER LIFTER INTERVIEW! Interview How old are you?

40, I was born in 1974.

What was your first Competition?

One of the guys I was training with, Peter French, took me to my first comp where I lifted in the 110kg class and totalled 540kg. I then qualified for the British juniors so my family took me to Manchester to compete. I came second with 620kg total.

When did you become World Champion?

In India 2009 I got gold and achieved my dream and became World Super Heavyweight Powerlifting Champion and total 1055kg.

In Norway 2013 at Worlds I got silver in a lower bodyweight class with a 1027.5 total.

Did you ever set out, in those early days, to be world champion or was it just a hobby type thing?

It is a hobby but I wanted to be world champion right from the start, I wanted to be the strongest man in the world!

Do you ever get nervous?

In the early days I just lifted with no nerves, today before a comp I am a mess until I have done my first squat.

What was your body like before you started Powerlifting?

My body was a lot softer before I started lifting.

Powerlifting has helped me in every aspect of my lift.

I was very shy. I am now mentally much stronger.

I am much fitter and stronger than I would have been.

What do you eat on a typical day?

My diet is pretty simple I try to eat lots of lean protein and loads of veg. My body is strong and my will is weak as I do have a sweet tooth which comes out maybe twice a week.

What was your first win?

That 620kg total qualified me for the British under 23’s, also in the mean time I moved up to the 125kg bodyweight class. I won the British under 23’s with a 657kg total.

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Does that change when building up for a comp?

I keep everything the same before a comp but the sweet tooth has to be ignored if I need to make weight for comp!

Do you use any supplements?

I then got invited on to the international team.

My first international was in 1993 in Belgium, I totalled 717.5kg. I then competed in Europeans and World Junior.

Protein powder, I don’t use much else as money is always a factor.

I remember the World junior in Bali 1994, I got Bronze. I think I medalled at pretty much all internationals from that point on. At the 1996 Junior Europeans in Ukraine I got Gold.

Titan Support Systems have supplied me with all my lifting kit for many years now.

In 1998 I moved onto the British Senior team. It took time but in 2000, at the Senior Europeans in Germany, I got silver. Since then I have medalled in many European championships however until 2009 I had never medalled at a World Powerlifting champs.

I have a few regular guys I train with Pete, Bill and Scott

Who are your current sponsors?

Who do you train with?

Who do you coach?

I coach my training Partners and a lady Marina Cornwall

Dean Bowring NUTRITION AND COMPETING! Have fun, meet new people, and keep getting strong!

The powerlifting community as a whole is one of the most generous, kind, and supportive groups of individuals in the world. While it’s obviously important to focus on the meet and set new personal records, don’t forget to enjoy the moment and laugh with the people around you.

Introduce yourself to someone new, cheer for a complete stranger, and have the time of your life.

Once the meet is over, relax, eat, and evaluate your next plan of attack. What did you do well?

What needs improvement? What are your new goals and how will you achieve them?

Welcome to the world of powerlifting. We’re glad you decided to join the party. But now the question becomes do you have what it takes to stay? Never minimal. Never maximal. Always optimal.

Competing

Finally, we’ve made it to the competition…so now what? Check your rack height and pin position: After you’ve registered and found a place to keep all your food and equipment, you need to go to the platform and check your rack height for the squat. Some federations use a “walk out” rack, in which case you only need to check your height and report it back to the appropriate meet director. However, if your federation uses a monolift, you’ll need to check your height as well as pin position. Get this taken care of immediately so that you don’t have to worry about it later on.Warm up: One of the most common mistakes among new competitors is the tendency to start warming up too late. Remember, there are only going to be a few extra squat racks, bench presses, bars, and plates to warm up with (not to mention you aren’t the only person competing). I suggest beginning a general warm up roughly sixty minutes prior to the start of the competition and start taking weights for each respective lift approximately 30–45 minutes before your first attempt. As a general rule of thumb, your final warm up should be about 90 percent of your first attempt.

Between attempts: Between each attempt, you’ll have anywhere between ten and thirty minutes. Needless to say, this isn’t ideal.

Regardless, try to relax and hang out with your friends and family. Keep your mind focused on the task at hand, but don’t stay riled up for hours on end. It’s a long day and mentally tiring yourself out early on is going to screw you over as the day progresses.

Between lifts: Between each lift, you’ll have anywhere between sixty minutes and two hours.

Take this time to relax, eat, and get your mind away from the competition. While I personally don’t suggest napping, I think that it’s important to joke around, unwind, and have fun with everyone at the meet. Keep in mind that you’ll want to start your general warm up roughly sixty minutes prior to your first attempt, so don’t doze off and leave yourself with only fifteen minutes to prepare for the next lift.

Nutrition Similar to training, your nutritional habits prior to competing shouldn’t drastically change. Keep them simple, easy to follow, and in line with your current goals. Below I’ve outlined my pre-meet nutrition guidelines:

•

Eat sufficient calories to lose/maintain/gain weight, depending on your individual needs and goals.

•

Keep protein at approximately 1 g/lb of body weight every single day unless you’re cutting weight, in which case increase it to 1.3–1.5 g/lb/day.

• When in doubt, eat lean meats and veggies.

• Eat a variety of colors, flavors, textures, and

scents.

•

Supplement with creatine, Vitamin D, and calcium (if you don’t get enough through your diet).

•

After weighing in, stick to a “normal” diet, but make it a point to rehydrate. Also, feel free to eat a little bit more than usual, but stick to foods that you eat on a regular basis so as to avoid an upset stomach.

33

Index and Bibliography Page 1:

Page 12-13:

image 1:

Artical 1: simply Shreaded

Simeonpanda Clear cut www.rcshield.com

Image 2: Vault door Background www.hdwpapers.com Page 4-5:

Image 1: Picture of Zyzz

http://i.ytimg.com/vi/CUcLIFY8e0Y/

maxresdefault.jpg Artical 1:

www.livestrong.com

All Images from:

http://www.simplyshredded.com/beast-

mode-fitness-model-simeon-panda-talks-withsimplyshredded-com.html

Actical 2: Ulissus Articals: from

http://www.simplyshredded.com/ulisses-jr.html All images from:

http://www.simplyshredded.com/ulisses-jr.html

By: Mike Samuels

Page 16-17:

http://bayesianbodybuilding.com/bodybuilding-

Actical 1: Body Building what is it?

Artical 2:: Aesthetics vs-aesthetics/

Page 6-7:

Artical 1: Jeff Seid Biography

http://www.jeffseid.com/biography/ by: Jeff Seid

Artical 2: Statistics

http://www.jeffseid.com/biography/ by: Jeff Seid

images: All Images from:

http://www.jeffseid.com/biography/ Page 8-9: Image 1: Lazar Angelov

http://www.evolutionary.org/what-is-

bodybuilding/

Artical 2: Arnold Biography

http://www.schwarzenegger.com/bio Image 1:

www.t-nation.com image 2:

www.flexonline.com image 3:

http://www.from-us.com/blog/wp-content/

uploads/2014/06/bodybuilding.jpg image 4:

http://www.hdwallpapersmart.com/wp-content/

uploads/2014/01/Bodybuilding-HD-Photos-image.jpg

www.howiamlosingweight.com

Page 18-19

http://www.bodybuildingarena.com/wp-content/

Artical 1: Arnold Artical

Image 2: Lazar with fruit.

uploads/2014/07/Lazar-Angelov-Workout-RoutineDIET.jpg

Artical 1: Workout Routine

http://www.gymaholic.co/articles/fitness/lazar-

angelov-workout-and-diet Artical 2:

http://www.bodybuildingarena.com/lazar-

angelov-workout-routine/ Page 10-11

Image 1: Zyzz picture. https://ip.bitcointalk.

org/?u=http%3A%2F%2Fresources2.news.com.au

%2Fimages%2F2011%2F08%2F10%2F1226112% 2F220350-zyzz.jpg&t=553&c=F-SgPlr8zdl4HA Image 2: http://ink361.com/app/users/

ig-337472910/said_sergeyevich/photos/ig992000794904330122_337472910 Artical 1: life and death

http://twocountriesonecistern.blogspot.

co.nz/2011/08/pumping-idiocy-short-life-and-strange. html

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http://shockingfit.com/zyzz-workout-routine-and-

diet-review-u-mirin-brah/

http://www.bodybuilding.com/fun/training_with_

arnold.htm

Artical 2: Frank Zane

http://www.frankzane.com/about/bio.html image 1: Arnold

http://media1.santabanta.com/full1/Global%20

Celebrities(M)/Arnold%20Schwarzenegger/arnoldschwarzenegger-9a.jpg Image 2: Arnold 2

http://1.bp.blogspot.com/-dYygGq-7_p8/

UHcSQiyBd5I/AAAAAAAADl4/14FNi47gAhU/s1600/ Actor-pictures-arnold-schwarzenegger-wallpapershd-arnold-schwarzenegger-wallpaper-13.jpg Image 3: Frank Zane

http://www.agelesstimeless.com/featured/

frank_zane/images/250-frank-7.jpg

Page 20-21

Page 28-29

Artical 1: CT Fletcher history

Artical 1: ed Coan

Image 1: Ct Dumbell Curling

Artical 2: Workout Routine

http://ctfletcher.net/ct-fletcher-history/ http://www.bodybuilding.com/fun/images/2014/

ct-fletchers-arms-warfare-workout_graphics_ musclepharm-db-preacher-curl.jpg

Image 2: CT Grabbing something,

http://i.ytimg.com/vi/BDYWxvUOlSw/

maxresdefault.jpg

image 3: Mad Man

http://www.criticalbench.com/Ed-Coan.htm http://www.criticalbench.com/ed-coan-bench-

press.htm

Artical 3: Ed Coan Deadlift program

http://www.lift.net/workout-routines/ed-coan-

deadlift-routine/

Image 1: deadlift

http://thicksolidtight.me/wp-content/

http://www.kickgrid.com/wp-content/

uploads/2014/07/ed_coan_internet_1.jpeg

Page 22-23

uploads/2013/06/EdCoanColumnHeader060513.jpg

uploads/2015/01/ct_madman_grey_tee-700x700.jpg

Image 2: Bench Press

http://cdn.elitefts.com/wp/wp-content/

Artical 1:Ronney Colemin

Page 30-31

http://www.illpumpyouup.com/articles/ronnie-

coleman-biography.htm

Artical 1: Bill Kezmer

Image 1: Ronney Colemin

http://www.samson-power.com/ASL/kaz.html

http://www.maddgear.com/news/wp-content/

uploads/2013/04/RonnieColeman-FLX-UNK-563JJ1024x967.jpg

Image 2: Posing Ronney Colemin

http://www.evolutionary.org/wp-content/

uploads/2014/04/ronnie-coleman-posing.jpg Artical 2: Jay Cuttler

http://www.ifbbpro.com/features/jay-cutler-bio/ Image 3: Jay Cuttler

http://www.ifbbpro.com/features/jay-cutler-bio/

Image 1: lifting rock

https://pbs.twimg.com/profile_

images/1311339462/Kaz_3.jpg Image 2: Bicept curl

http://muscleandbrawn.com/wp-content/

uploads/2009/06/bill-kazmaier.jpg Image 3: shirtless

http://muscleandbrawn.com/wp-content/

uploads/2009/06/billkazmaier2.jpg

Image 4: Jay Cuttler lifting bar

Page 32-33

http://i.ytimg.com/vi/q7CfwbVEnAc/

maxresdefault.jpg

Artical 1: Dean Bowring

http://www.deanbowring.com/#!about/cjg9

Page 26-27 Artical 1: What is powerlifting https://www.youtube.com/

watch?v=LaJoDAXkSMw&list=PLxp7twNR_

pW7fB7TGP05qmOJBYHgSAf4m&index=159

image 1: Dean Bowring Squats.

http://www.powerlifting-ipf.com/fileadmin/data/

pictures/powerlifting/mens-open/2009/Bowring_ Dean_Bowring_Dean_2.jpg

Image 1: http://www.elitefts.com/education/

novice/the-beginners-guide-to-powerliftingeverything-youll-ever-need-to-know-aboutcompeting/

Image 2: Guy doing dead lift,

http://www.elitefts.com/education/novice/the-

Image 2: Dean Bowring Dead lift

http://upload.wikimedia.org/wikipedia/

commons/0/05/IPF_World_Champion_Dean_

Bowring_performing_the_three_Powerlifting_moves. jpg

beginners-guide-to-powerlifting-everything-youllever-need-to-know-about-competing/ Image 3: Guy Bench Pressing

http://www.elitefts.com/education/novice/the-

beginners-guide-to-powerlifting-everything-youllever-need-to-know-about-competing/ Artical 2: Paul Anderson bio

html

http://www.samson-power.com/ASL/anderson. image 1: train wheel lift.

http://upload.wikimedia.org/wikipedia/

commons/f/f9/Paul_Anderson,_durante_lo_squat_ con_una_ruota_di_carro.jpg Image 2: Snatch lift,

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