IRONPINOY
Bodybuilding & Fitness is the foundation of all Sports
2011 Vol. 3 Issue 3 www.ironpinoy.com
FITNESS LIFESTYLE AND LEISURE
Build Bigger BICEPS Powerlifting for MUSCLE MASS
Darlene Escano Arnold Classic Pro Justin Woltering
Shirley Moran NPC Bikini Masters
Lucie Thompson Champion Powerlifter and Bodybuilder FAME Philippines 2011 ISSN 1655-6836
P135
History of Competitive Bodybuilding in the Philippines NABBA Asian Championships Mr. Kapangan & Mr. Laguna
Event Photos Training Nutrition News Profiles Competition
Contents 0311 Events 2011 NABBA Asian Championships 2011 FAME Philippines Mr. Kapangan Mr. Laguna
Features Insights On The History Of Competitive Bodybuilding And Physique Competition In the Philippines Shirley Moran Darlene Escano Lucie Thompson Justin Woltering Flexibility 101 Buff and Bronzed
Regulars News & Events What’s New Where to Buy
Letters
Share your views and opinions to fellow readers and enthusiasts in every issue.
Keep spring workout mania going year round (ARA) - As the weather gets warmer, people think about getting outside and becoming active again. Warm weather and longer days provide the natural motivation that many folks need, but it also can be challenging getting back into the swing of things if the weather has kept you from pursuing a consistent workout regimen.
of years ago, with swim spas representing some of the most innovative tools. Using wave propulsion technologies, swim spas offer the same benefits as a pool without taking up nearly the space at a fraction of the cost.
So as you plot out your plan to regain your form, think about mixing workouts into your routine that will help you remain active throughout the year so you can avoid the same difficult transition next year. Here are a few tips to follow as you construct an exercise plan that can be continued even after the good weather passes:
“Not everybody has access to a community pool or their local pool is only open for a few months out of the year. A swim spa provides another way for people to access water, whether it’s just for fun or for exercise, year round,” says Phelps.
Consider a gym membership. While you might prefer to enjoy the outdoors during workouts when it’s nice, a health club can offer the same opportunities when the weather isn’t great, whether it’s the summer or winter. Many clubs have groups such as running clubs, which provide some extra motivation because the group workouts are scheduled at a specific time. Fitness instructors at the clubs may also be able to help you formulate a plan for staying active throughout the year. Check to see if your health insurance provider offers a discount on club memberships, as many providers do with the condition that you visit the club regularly.
World champion swimmer Michael Phelps, who will be incorporating the use of a swim spa in his own training, provided input on the design of a signature line of swim spas for Master Spas.
Look for workouts that can be completed in a small indoor space. For example, yoga and Pilates workouts offer extensive physical benefits, yet only require a little bit of open floor space. Learn by enrolling in classes or through videos. Other beneficial stationary circuit workouts comprised of body-weight exercises like pushups and sit-ups don’t require much space either. An added bonus of using a swim spa is you can also use it for these types of land-based workouts and water aerobics. To learn more about swim spas and the benefits they can provide, visit michaelphelpsswimspa.com. Being able to stay active all year ultimately means finding a routine that continues to be interesting and fits into your daily life. So as you figure out how you are going to get back into shape this spring, try some new things that you can potentially continue through the winter and see what works best for you.
Bring the gym home. While gyms provide a year-round location for exercising, finding the time and motivation to make it there can present an extra barrier. That’s why for some, buying a piece of workout equipment for the home is a better and more convenient alternative. Today’s home workout equipment has come a long way from the flimsy home treadmills
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First Word
Going Forward and Telling the Truth
Columnist
Thank you to all who participated in the FAME Championships and NABBA Asian Championships. A lot of effort and cooperation has been forged and the TRUTH has been told. We are forging a new era of worldwide cooperation and understanding with Top world federations and making Bodybuilding and Fitness a Lifestyle. Thank you to the people who helped in the events. Thank you to Mr. Graeme Lancefield, Mr. Javad Azadian, Ms. Corina Mojica, Mr. Jeffrey Panela, Dr. Victor Visuna, GNC, Cenovis, SBS, Right Harvest, Kimberly Tan, Tess Alacar. Thank you to Mr. Monty Mendigoria and Ms. Irene Rafil for hosting the show. The Volunteers and Alexis Libunao and Domel. Again Thank You to the participants, guests and audience.
Photographers
On the Cover
Editorial
Publisher and Editor-in-Chief Bong Pico, RMT Editor Michelle Rio
Advisory Board Sammy Ayochok, CSCC-IFBB Carlo Canta, CSCS Jeffrey Panela, BSE P.E., CSCS Daniel Foronda Corinna B. Mojica, POC
Dr. Victor Visuna - Philippines Josephine So - Philippines Michelle Rio - Philippines Roger Lockridge - USA Tad Inouie - USA Matt Weik, BS, CPT, CSN - USA Kimberly Lee Tan - Indonesia
IRONPINOY Drew Santos Edgar Allan Fernandez
Ironpinoy Magazine (ISSN 1655-6836) is published bi-monthly by Bodyproud Fitness Events and Promotions, P.O. Box No. 1270, Makati Central Post Office, Makati City, Metro Manila, Philippines, 1252. 632738-7051 inquire@ironpinoy.com. USA Office at 239-745-1631 genevievegil@yahoo.com. Copyright under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under Philippine Copyright Laws. Rate: Php 720.00 per year in the Philippines; US$20.00 per year in the USA and worldwide. Nothing appearing in the Ironpinoy Magazine may be reprinted either wholly or in part, without the written consent of the publisher. Send editorial submissions to, P.O. Box No. 1270, Makati Central Post Office, Makati City, Metro Manila, Philippines, 1252. Stamped, self-addresed envelop must accompany all submisisons, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to Ironpinoy Magazine will be considered as intended for publication, and Ironpinoy Magazine reserves the right to edit and/or comment. Printed in the Philippines by Lexmedia Inc (a subsidiary of Inquirer Publications). Print-on-demand and Digital downloads by Magcloud Hewlett Packard.
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Shirley Moran photo by Asun Capalungan Justin Woltering photo by Eric Jacobson
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News News | Events | Announcements
Serge Nubret (Age 72) April 19, 2011 R.I.P. Born October 6, 1938 in Anse-Bertrand, north of Grande-Terre, Guadeloupe he was a French professional bodybuilder, movie actor and author. Serge was awarded many bodybuilding titles, including NABBA Mr. Universe . Serge Nubret’s nickname was “The Black Panther” and “The Nubret Lion.”
Schwarzenegger, Shriver separating after 25 years
Posted by freepronline on May 10th, 2011
said the two were working on the future of their relationship while living apart and they would continue to parent their four children together. “After a great deal of thought, reflection, discussion, and prayer, we came to this decision together,” the statement said. It was not clear from the statement if either remained at their gated, canyon estate in the Los Angeles neighborhood of Brentwood, or whom the children were with. Schwarzenegger’s spokesman, Daniel Ketchell, said he wouldn’t answer questions beyond what was said in Monday’s statement. The former governor tweeted frequently during his recent travels to Brazil, Nigeria and France, but Shriver was not mentioned in his online updates from the road. Shriver, also active on social networks, posted three updates on her Twitter page on the day of their 25th wedding anniversary, April 26, but did not mention the milestone.
LOS ANGELES – It was a storybook marriage in 1986 on a spring weekend on Cape Cod that united a princess of an American political dynasty, Maria Shriver, and the gap-toothed muscle-clad movie star famous enough to be known by one name, Arnold. In many ways, it was a pairing of opposites: Her uncle was a U.S. president; his father was an Austrian policeman. She was the rising star of a network TV news show; he was the pot-puffing star of “Pumping Iron.” He was a Republican with a soft spot for Richard Nixon; her family was a pillar in the nation’s Democratic establishment. Former California Gov. Arnold Schwarzenegger and Shriver announced their separation late Monday, cleaving a sometimesturbulent 25-year relationship after “a time of great personal and professional transition for each of us,” the couple said in a joint statement. The breakup comes about four months after Schwarzenegger ended a bumpy, two-term run as California governor, a job his wife never wanted him to pursue. Since then, Schwarzenegger, 63, has been fashioning a role as an international advocate for green energy, giving speeches and lining up work in Hollywood. Shriver, 55, has guested-edited an edition of Oprah Winfrey’s magazine but also talked about the stress of changing roles after serving as California’s first lady. The joint statement, issued by a spokesman for Schwarzenegger,
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About a month before the anniversary, Shriver wrote on her Facebook page that she was going through a transition in her life. “As you know, transitions are not easy. I’d love to get your advice on how you’ve handled transitions in your own life,” she said in a video posted on YouTube. “It’s so stressful to not know what you’re doing next. People ask you what are you doing and then they can’t believe that you don’t know what you’re doing,” she said. Schwarzenegger has often said that Shriver, who is keenly attuned to the risks of a life in politics, initially was very upset about his plan to run for governor. But when Schwarzenegger announced his decision on “The Tonight Show with Jay Leno” in August 2003, he said his wife stood by his decision. During Schwarzenegger’s time in office, Shriver and the couple’s children never moved to Sacramento, preferring their secluded estate a few miles from the Pacific Ocean. Schwarzenegger never settled in Sacramento, choosing instead to commute by private jet between his home and the state capitol. Schwarzenegger and Shriver long presented a gilded partnership that crossed politics, Hollywood and media. They are known for charitable work, and he also founded a committee with New York Mayor Michael Bloomberg and Pennsylvania Gov. Ed Rendell to encourage road, bridge and other infrastructure development.
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Events Bodybuilding | Fitness
NABBA WORLD CHAMPIONSHIPS 2011 June 11, 2011. Sao Paolo Brazil. www.nabba.co.uk
MUSCLEMANIA UNIVERSE and EXPO 2011 June 16-18, 2011. Hyatt Regency Miami, Florida, USA www.musclemania.com
MR. SANGYAW TACLOBAN 2011 Screenshot of Musclemania.com website. Ironpinoy Magazine featured in Musclemedia last March 2011.
CONGRATULATIONS to Nelson Totanes and Emay Guiap for winning the overall at the 2011 Mr & Ms Philippines PFBB
June 25. 2011 Robinsons Place More info: Sheila 09359052302
1ST BENHUR ABALOS BODYBUILDING COMPETITION July 23, 2011 Mandaluyong Gymnasium More Info: www.ironpinoy.com
NABBA MR. PHILIPPINES 2011 TBA September 2011 Manila http://www.nabba.com.ph
OLYMPIA 2011 WEEKEND September 15-18, 2011 Las Vegas, USA http://www.mrolympia.com
MUSCLEMANIA PHILIPPINES 2011
October 1, 2011. Music Museum. Greenhills Commercial Complex San Juan City Philippines www.ironpinoy.com www.musclemania.ph
2011 ELITE SALTWATER CLASSIC & NABBA/WFF AUSTRALIAN CHAMPIONSHIPS & NT CHAMPIONSHIPS! October 15-16 http://www.amptimaging.com.au phil.primmer@live.com.au
NABBA MR. UNIVERSE 2011
October 29, 2011. Southport UK. http:// www.nabba.co.uk
FAME WORLD CHAMPIONSHIPS 2011 Rio Hotel Las Vegas. December 9-11, 2011 www.bodyproud.org
MUSCLEMANIA AMERICA & WORLD & EXPO 2011 Golden Nugget Hotel November 18-19, 2011 Las Vegas USA. www.musclemania.com
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Marc Dungo Winner Muscle Model
2011 FAME PHILIPPINES
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R E S U LT S NOVICE Dinz Gym
2 4 5 7 61 1 3 6 8 9 60 78 80 82
Dino Sason Rolando Lapitan David Jerome Quiwa Granel Tianes Argie Samson Fread Tatardillo Jimmy Velasco Celeste Jonel Donald Ticuala Rodel Nguepan Rodel Yumang Oliver Sartin William Belen Jed Bongon
11 79 12 10 13
John Homer Valmonte Benjamin Nabong Mark Rojas Marty Laoang Edrean Cunanan
59 68 18 84 15 16 14
MASTERS Hassan Tabrizi Nouri Iran Hamid Reza Chehelnabi Iran Orlando Smith Iron Master Gym Julie Tutana Confat Muscle Gym Gerardo Brillo Monster gym Ricky Mutuc Henry Elejido
52 49 44 54 47 18 16 45 46 48 50 51 53
LIGHTWEIGHT Benjamin Catabay Jr Fitness First Gerry Tangbaoan Fitness First Wins Hipe Manila Polo Club Rafael Crisologo Leandro Jivan Bermudo Orlando Smith Iron Master Gym Ricky Mutuc Ernesto Rubio Monster Muscle Arnel Riazo Family Lifestyle Karl Jeffrey Fajardo Fitness First Machris Delfin Migs Gym Merwin Torres Flex n Barbell John Ray Prado HM Gym
55 59 57 69 56 16 62 58
MIDDLEWEIGHT Trojans Gym Reynold Domalsin Hassan Tabrizi Nouri Iran Sam slim Gym Samuel Solon Fitness First Allan Drueco Silver Aaron Gym Jayson Macaraeg Ricky Mutuc Leonord Buenvenida Fitness California Oleen Lobaton
67 65 68 66 63 15 64 70
HEAVYWEIGHT Morteza Oveisi Pakniyat Max Abolfazl Rahimzadeh BoghrIran Hamid Reza Chehelnabi Iran Amir Hossein Soltanian Evar Adrian Anglo Sams Slim Gym Gerardo Brillo Monster Gym Alfredo Danganan Jr. Slimmers World Rameses Dingle Slimmers World
71 Emay Guiap 73 Allen Sales 72 Maria Sheena Motas 74 76 77 75
Leigh Guda Momo Meei Ivy Herrero Hanilyne Tubongbanua
76 Momo Meei 74 Leigh Guda
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Jimpol Gym Slimmers World
1st 2nd 3rd 4th 5th
Iron Master Realfit Gym Ironhouse Gym Yamanaka Gym Universal Gym JUNIOR Stay Fit Gym Bodimetrix YMCA Sams Slim Gym MJ Fitness
FIGURE Xtreme Fitness Club Motz Fitness Camp Sams Slim Gym
1st 2nd 3rd 4th 5th 1st 2nd 3rd 4th 5th
1st 2nd 3rd 4th 5th
1st 2nd 3rd 4th 5th
1st 2nd 3rd 4th 5th
1st 2nd 3rd
BIKINI Tara Gym 4m3g Lifestyle Planet Infinity Fitness First
1st 2nd 3rd 4th
ROUTINE 4m3g Lifestyle Tara Gym
1st 2nd
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20 18 19 21 22 23 24 25 26
MUSCLE MODEL Mark Dungo Slimmers World Kim John Jason Saguinsing Evans Mac Mac Postrado Rolly Go Oliver Rilagan Josel Emmanuel Lozano
40 27 28 29 30 31 32 34 35 36 37 38 39 41 42 43 80
FITNESS MODEL Jeremiah Ezekiel Rommel Malubag Mark Anthony Perdigon D Gym Jerome Geronimo Fitness First Albert Dilan Lloyd Medrano Maverick Gym Alexis Gorrecita Jay Tristan Jaurigue Pang Fitness First Fulmarcel Cabajar Jr Fitness First Jyron Lloyd Cambel Fitness First Raymond Rivera Fitness First Genesis Adam Aguirre Fitness First Ferdinand Lami-ing Russel Dulay Jordan Noval Rogelio Llorente Golds Gym William Belen Universal Gym
1st
1st
20 18 19 21 22 23 24 25 26
MUSCLE MODEL Mark Dungo Slimmers World Kim John Jason Saguinsing Evans Mac Mac Postrado Rolly Go Oliver Rilagan Josel Emmanuel Lozano
40 27 28 29 30 31 32 34 35 36 37 38 39 41 42 43 80
FITNESS MODEL Jeremiah Ezekiel Rommel Malubag Mark Anthony Perdigon D Gym Jerome Geronimo Fitness First Albert Dilan Lloyd Medrano Maverick Gym Alexis Gorrecita Jay Tristan Jaurigue Pang Fitness First Fulmarcel Cabajar Jr Fitness First Jyron Lloyd Cambel Fitness First Raymond Rivera Fitness First Genesis Adam Aguirre Fitness First Ferdinand Lami-ing Russel Dulay Jordan Noval Rogelio Llorente Golds Gym William Belen Universal Gym
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Paul Sutton Mr. Universe 2006
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2011 NABBA ASIAN CHAMPIONSHIPS
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NABBA RESULTS OVERALL
17 Morteza Oveisi Rakniyat
Iran
1st
JUNIORS
2 1 3 4
John Homer Valmonte Oliver Sartin Edrean Nico P. Cunanan Marty Laoang
5 6 7 8 9
Paul Longfield Hassan Tabrizi Nouri Hamidreza Chehel Nabi Henry Elejido Romy Mariano
17 16 13 14 18 10 11 12 9 19
Morteza Oveisi Rakniyat Allan Drueco Gil Inrico Wins Hipe Karl Jeffrey Fajardo John Ray Prado Franco Oliva Jonel Celeste Mandy Drigo Mario Quintana
21 27 22 25 26 24 20
Jason Bednarz Hamidrheza Keshani Jayson Macaraeg Samuel Solon Oleen Lobaton Rogelio Llorente Jordan Noval
34 32 31 29
Adrian Anglo Reynold Domalsin Amirhossein Soltanian Blair Loveday
Stay Fit Gym Mr. Suaves Gym MJ Fitness Center Sams Slim Gym
1st 2nd 3rd 4th
MASTERS
Fitness Connection Gym House Sport Iran Iran Rockwell Club Recto Gym
1st 2nd 3rd 4th 5th
CLASS 4
Iran Muscletic Gym D'Gym Las Pinas Manila Polo Club Powershape Fitness Gym Hard Muscular Gym British Aerospace Riyadh Silver Gold Gym Ormoc Silver Aaron Gym Apollo Gym Orani
1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th
CLASS 3
Spot On Sports and Health Iran Silver Aaron Gym Sams Slim Gym Fitness California Go Healthy Fitness Center Berndt Bodyflex / Silver Gold Gym
1st 2nd 3rd 4th 5th 6th 7th
CLASS 2
Sams Slim Gym Trojans Fitness Gym Iran Athletique Australia
1st 2nd 3rd 4th
CLASS 1
33 Abolfazl Rahimzadeh Boghrabad
Iran
1st
WOMENS FIGURE
CLASS1 Emay Amin Guiap CLASS2 Allen Sales Maria Sheena Motas
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Xtreme Fitness Club Motz Fitness Camp Sams Slim Gym
1st 1st 2nd
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Graeme Lancefield President NABBA Australia President NABBA International
Javad Azadian President NABBA Iran
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I was born in Novaliches in Quezon City in 1979. My dad Fernando Escano and mum Rowena Escano already had a son and I was their first daughter. My dad is an architect and landed a job in Papua New Guinea where we moved when I was 1. Sports was always around me. My dad and his friends would come over and do weights in our lounge room. I remember my dad had a bench press and barbell set up and had a picture of Arnold on the wall little did I know that I was going to meet that guy on the wall ;) In 1987 we moved to Sydney, Australia. I was 8 years old. At a young age i was always into sports. At school i looked forward to fridays as it was sports day and I was competitive when it came to track and field events. Sports carnival days was also a big day for me as I got to compete against more kids in events. I was a fast sprinter but I liked high jump and long jump best probably because of my height. Forward 15 years later I joined my first gym a female gym where I learnt from a personal trainer the right way to do exercises. Of course I was doing them wrong and training the same body part every day and not giving my muscles a rest. As you get older you learn about rest days and so on but nonetheless I was hooked. My previous boyfriends were body builders and we used to train with each other at the gym. One day I was flicking through a body building magazine and saw a picture of Monica Brant, amercian figure competitor. I remember looking at her physique and wanting to look just like her. Her body was just flawless. Her waist so tiny and shoulders so broad and her arms just perfect. It was my motivation picture she was my idol and still is to this day.
DARLENE ESCANO
Anyway, my boyfriend at the time took me to watch a body bulding show and I remember seeing the figure girls come out on stage thinking how incredible they looked. So strong yet beautiful in their bikinis and heels. I left that show thinking in the back of my mind that i wanted to do that one day but my boyfriend at the time was supportive so i didn’t pursue it. My first competition was in 2007. Training for the IFBB Australasia Championships was hard and dieting was even harder as I’ve never done this kind of thing before. Luckily my new boyfriend was very supportive and helped me. Sadly he died 7 weeks before the competition and I was lost. I thought about not doing the show any more but I know he wouldn’ve wanted me to do it so i did and I placed last. Placing wasn’t an issue for me as I wanted to complete what we both had started together. I got the competition bug after that and decided to take a year off and build my physique. With the help of my training partner he pushed me hard and I was training 6 days a week. 3 days with him and 3 days on my own. This time i wanted to prove to myself that I could do it and I was really focused. My hard work paid off when I placed 3rd in the same competition in 2009. The following year I competed again in the same competition placing 1st! I qualified for the Arnold Classic in Columbus Ohio USA!!! That was a huge achievement from me and I was so happy especially because family and friends were there to witness me win the Australasia Championships. I now had nearly a year until the Arnold Classic. This year....I competed in the Arnold Classic. It was hard as it was in another country. My fiance and I flew into Columbus 5 days early so I can get into a routine with my training and cardio and also get my body clock in time with US time. It was lucky for me I have relatives in the States. My aunt Irene would pick us up take us to the gym, do groceries and others. She was awesome and a big help to us. The last thing I needed was stress as it shows on your body. Not a good thing. March 3rd, was prejudging. It was a long wait getting on stage. I registered at 4pm and we weren’t on stage until 9:30pm. Also, I had been up since 5am! I just couldn’t sleep because i was excited. Predjuding went well. I was happy with my condition and felt confident on stage. It all paid off when it was announced I made top 10 and was to compete again two days later on the weekend. So I had a day off to relax and was up again on saturday. Saturday 5th of March, finals were in the morning, thank goodness, because I couldn’t sleep again! I was up at 5am
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doing my hair and make up practising my walk and poses. I think my fiance finally started sleeping with a pillow over his face because i would make so much noise with my heels in the hotel room. At the finals which was held in the exhibition hall with a huge crowd, the excitement was buidling up so much i couldn’t wait to get out there. My fiance, my aunt and the rest of the Australian Team were out in the audience. When i entered the stage I could hear them all screaming. It was the best feeling knowing you have so much love and support out there. They announced the top 5 which i got through. Inside i was jumping outside I was holding it together. lol. Top five entered the stage where they handed out trophies. As they called out 5th, 4th and 3rd place i remember thinking wow theres two of us left and when they called out 2nd place and it wasn’t me I was so shocked. I could hear my fiance and everyone just cheering! It was an amazing feeling. All winners from each height class (six girls including me) battled out for overall. We all entered the stage and did our quarter turns as per the judges orders and then paused to hear who was the overall winner. You could see the shocking look on my face when they announce it was me. To this day i can still hear them call out my name and remember the feeling of being so overwhelmed with it all. I actually had tears in my eyes. I was rewarded with trophies, Arnold Classic winner Jacket and luncheon with Arnold. That was such a surreal moment as looking and hearing him was just like watching him in the movies. I had my photo taken with him and so did my fiance. Again a surreal moment. IFBB Australia rewarded me with my pro card which i am now a professional. Such a big achievement. No one from Australia has won the overall at the Arnolds and because of that a pro card had to be given. My first pro show was a week after. The Australian Pro Grand Prix was in Melbourne. I was competing against current Ms Olympia Erin Stern. She was just beautiful. I was a bit star struck and was too shy to talk to her but when I eventually did i found out she is just so down to earth. At the Pro show i got to do my thing in front of many friends and people i know in the body building industry. I was so happy to have placed 3rd as this qualified me to go to the Olympia in September this year!! Again no one in Australia has achieved this. No one that I know of. Whats ahead for me now....my wedding in May to my ever so patient and understanding fiance Peter Williams then contest prep begins for the BIG O!!
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POWERLIFTING FOR MUSCLE MASS Pack on Size with Heavy Lifting! by Justin Woltering
Train Movements, Not Muscles A big difference between the way powerlifters and bodybuilders train is that while bodybuilders train specific muscles, powerlifters worry about training movements. Instead of having a chest day, they have a bench day. Instead of doing five or six exercises for their legs, they focus on movements that will improve their squat. Training like this tends to not only make a lifter crazy strong, but super-muscular, as well. You’ll sometimes see bodybuilders that aren’t all that strong for their size, but you never see a tiny powerlifter!
is not going to make you any stronger, and believe it or not, it’s not going to build more muscle mass. Follow the same protocol for sets and reps as you did for the squat, gradually working up to a heavy set of five reps. Then, do exercises for the chest, shoulders, triceps, and upper back. You’d do best to pick some kind of dumbbell press, a shoulder raise, an extension for triceps, and two movements for the upper back. Most lifters like to use some kind of pull-up and some kind of row.
Day 3: Deadlift
Here’s the lift that will make a man out of you! If you haven’t already been doing deadlifts, then you’re going to be in for a treat. They will put more mass on your hamstrings, lower back, and upper back than any wimpy cable row or back extension. Put your feet close together, grip the bar strong, and rip it off the ground, keeping it close to your body the whole time. Start from a dead stop and go all the way to lockout every rep.
Day 1: Squat
The deadlift is difficult to recover from, so warm up in larger increments than you did for the squat or deadlift. You’re going to do a heavy set of five reps still, but you want every set before that one to be simply a warm-up. After deadlifting, focus on exercises for the hamstrings, quads, and lower back. The exact ones you pick doesn’t matter, just focus on whatever will assist your weaknesses in strength, not the muscle you just happen to enjoy working.
Last but not least, focus on perfect form on every rep! Start by working up to a top, heavy set of five reps. Work up in moderate increments, and always do five reps. This will ensure you get plenty of good, heavy reps in to improve your form and strength. After squatting, do widestance leg presses, heavy weighted situps, leg curls, and a calf exercise. Give each movement your full effort and you WILL be exhausted by the end!
Day 4: Military Press
The squat is still the most important exercise, so you’re going to focus on it first! When you squat, use the strongest possible stance, around shoulder-width for most people. Push your butt to the rear and sit BACK as well as down until you reach parallel. Make sure to keep your upper and lower back tight and arched throughout the entire movement to ensure proper body position.
Day 2: Bench
You’re going to bench, for sure, but you’re going to do it like a powerlifter if you want to really move some weight. Plant your feet firm on the floor, arch your lower back, and pinch your shoulder blades together. Taking your strongest grip on the bar, lower it fast but under control and DRIVE it back up! Slow tempo
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The military press isn’t an actual competitive lift in powerlifting, but it’s important nonetheless. To be clear, we’re talking about the classic, strict press done in a standing position with NO assistance from the legs and with a full range of motion from clavicle to lockout. You won’t be able to sling around the kind of weights you can with a seated press, but this movement will still build your shoulders better than any other. Since the weights are lighter than on any other big lift, you can handle a little more volume on the military press. Work up to three sets of four to six reps per set, and try to do them all with the same weight. Afterwards, choose another dumbbell press you didn’t do earlier in the week, a shoulder raise, a different type of extension, and two more upper back exercises.
photo by Eric Jacobson
Are you stalling on your muscle building progress? Are you confused about how to keep gaining size? The problem could be your diet, but if you’ve been training for a long time, you might need to switch up your routine. Bodybuilding mass programs are great for a lot of people, but some guys just need to lift some ridiculously heavy weights to get that thick, dense look they’re after. Here’s a powerlifting for muscle mass routine that’ll bust through your plateau!
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Article by Matt Weik Photos Raymond Querrido
Let’s face it—everyone wants bigger “guns”. Walking around with water-pistols isn’t going to turn heads. You want the size, you want the peak… so what’s holding you back? Genetics? To a degree. Specific bicep workout for growth? Good possibility! I have good news, and I have bad news. Let’s start with the bad news because I think the good news will outweigh the bad. Bad news is that you can’t change your genetics. If you have short muscle belly’s or long muscle belly’s that isn’t going to change at all no matter how hard you try. Those are genetics and you are either blessed or screwed. If you are screwed, here comes the good news. There are workouts to at least help you put on some nice size gains and add some peak to your biceps. Read through this article and you will be on your way to understanding how to make those pythons dangerous. I first want to share with you something I wrote a while back on the biceps to help you first understand the anatomy of the muscle itself. That way you at least are learning a little bit about the human body since you are working on perfecting it. Biceps Brachii
BICEPS BRACHII
PRONATOR TERES BRACHIALIS
The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm. The short head of the biceps attaches to the coracoid proces of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle. Distally, biceps attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis. The biceps brachii is a muscle on the upper arm that acts to flex the elbow. Since the biceps is attached to the radial tuberosity, this bone can rotate which allows the biceps to also supinate the forearm. Brachialis
Build
BIGGER Biceps IP 24
It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint. The brachialis is the main flexor of the forearm. Pronator Teres It arises from the distal end of the medial humerus and the medial part of the ulna. From there it inserts into the lateral side of the radius. The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow. Biceps Exercises •Barbell Biceps Curl •Dumbbell Biceps Curl •Straight Bar Cable Machine Biceps Curl •Close Grip EZ Bar Cable Machine Biceps Curl
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•Wide Grip EZ Bar Cable Machine Biceps Curl •Overhead Cable Machine Curl •Dumbbell Hammer Curl •Cable Machine Hammer Curl •EZ Bar Close Grip Biceps Curl •EZ Bar Wide Grip Biceps Curl •Cable Machine Preacher Curl •Straight Bar Preacher Curl •EZ Bar Close Grip Preacher Curl •EZ Bar Wide Grip Preacher Curl •Dumbbell Preacher Curl •Preacher Hammer Curl •Incline Dumbbell Biceps Curl •Dumbbell Concentration Curl •Reverse Barbell Curl •Reverse EZ Bar Curl •Cable Machine Rope Hammer Curl •Cable Machine Rope Biceps Curl •Arnold Curl •21’s If size is what you want then you can’t go wrong with the straight barbell curl. That exercise needs to be a staple in your bicep training. Load up the weight (maintain good form) and hit it hard. If you find the straight barbell causes some wrist pain, simply switch out the straight bar with the ez bar which will put your wrists in a more natural position. Something you want to remember is to maintain proper form throughout each movement. If you find yourself swaying back and forth to throw the weight up, it’s too heavy and you need to drop it down a little. A little cheating here and there on the last rep or so is ok, but when you’re swaying on rep one you have problems. Another important thing to remember is to visualize the muscle working. Create a good mind-muscle connection and visualize the muscle contracting and lengthening. If you can’t feel the muscle working then your form is not correct. When in doubt, ask a personal trainer or someone around you to watch your form to make sure you have the movement down correctly. Workouts The key to building bigger biceps is to incorporate a variety of exercises to hit the muscle different ways. You always want to keep the muscle guessing because just like everything else, your muscles will adapt to a certain workout or exercise and will not stimulate the fibers in a way that will make them want to grow. You always want to start off your biceps workout with a heavy movement like the barbell curl. Early in your workout you are fresh and can handle a little heavier workload when compared to later on in the workout when your muscles are fatigued and the lactic acid build-up is more prevalent. Everyone is different when it comes to results from training protocols. Some people respond better to high volume training, some don’t. Some people respond better in a rep range between 8-10, some find better results from 12-15. What I’m getting at is I do not have THE answer for you in terms of getting you the re-
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sults you so desire without working with you one-on-one and getting to know how your body reacts to the training styles. With that being said, figuring out what works best for you is half the battle and half the fun. If everyone responded the same way, we would all be cutting off our shirt sleeves, but look around! Obviously others haven’t figured it out either. So below you will find many different workouts that you can try out and see how you respond. Try anywhere from 3-5 sets of each exercise with the reps between 8-15. Keep mixing it up to see how your muscles recover and grow. It’s ok to be a little sore the next day, shows you worked the muscle. Afterwards it’s time to feed and rest the muscle. All those things considered, the next thing to happen is growth.
Photos Chris San Juan
WORKOUTS
Workout #1: •Barbell Curls •Incline Dumbbell Curls •Preacher Curls
Workout #11 •Cable Machine Straight Bar Curls •Cable Machine Rope Hammer Curls •Overhead Cable Machine Biceps Curls
Workout #2: •Dumbbell Curls •Reverse Barbell Curls •Barbell 21’s
Workout #12 •Dumbbell Biceps Curls •Dumbbell Hammer Curls •Dumbbell Concentration Curls
Workout #3: •EZ Bar Close Grip Curls •EZ Bar Wide Grip Curls •Cable Rope Hammer Curls Workout #4: •Straight Bar Cable Machine Biceps Curls •Incline Dumbbell Curls •Dumbbell Hammer Curls
Workout #13 •Dumbbell Biceps Curls •Dumbbell Preacher Curls •Dumbbell Hammer Curls
Workout #5: •Dumbbell Biceps Curls •Straight Bar Cable Machine Biceps Curls •Barbell 21’s Workout #6: •EZ Bar Cable Machine Close Grip Biceps Curls •EZ Bar Cable Machine Wide Grip Biceps Curls •Dumbbell Preacher Curls Workout #7: •Barbell Curls •Seated Dumbbell Curls •Dumbbell Hammer Curls Workout #8: •Barbell Curls •Barbell Reverse Curls •Barbell Preacher Curls Workout #9: •Barbell Curls •Preacher Curls •Low Cable Rope Biceps Curls Workout #10 •Standing Dumbbell Curls •Low Cable Machine Rope Hammer Curls •Overhead Cable Machine Biceps Curls
Workout #14 •Barbell Curls •Cable Machine Preacher Curls •21’s Workout # 15 •Barbell Curls •Barbell Reverse Curls •Arnold Curls Workout #16 •EZ Bar Close Grip Curls •Incline Dumbbell Curls •21’s Workout #17 •EZ Bar Wide Grip Curls •Arnold Curls •21’s Workout #18 •EZ Bar Wide Grip Curls •EZ Bar Close Grip Curls •EZ Bar Preacher Curls Workout #19 •21’s •Barbell Preacher Curls •Overhead Cable Machine Biceps Curls Workout #20 •21’s •Arnold Curls •Cable Machine Preacher Curls
25 IP
SHIRLEY
photo by Asun Capalungan
MORAN Bikini Competition History GNC 2010 NPC Excalibur Championship; Masters 35+ Overall Champion & 2nd place Class B GNC 2010 NPC Border States Classic; Masters 35+ Overall Champion & 1st place Class B GNC 2010 NPC Tournament of Champions; Masters 35+ Overall Champion & 2nd place Class B GNC 2010 NPC Pacific USA Championship; Masters 35+ 2th place & 4th place Class B NPC CALIFORNIA STATE CHAMPIONSHIP; Masters 35+ Overall and 1st Place Class B Unlimited My name is Shirley Moran, born in Batong Dalig, Kawit Cavite. My family moved to San Diego,Ca when I was 11 years old. I am now 39 years old married for 15 years and a mother of 3 beautiful children they are 14,10, and 5 years old. When my first child was born, my father passed away from a massive heart attack. I didn’t realize how unaware we were about the health and fitness lifestyle until I started looking into my father’s death. It became a mission for me to live a healthier lifestyle since then. But even though I thought that going to the gym and eating somewhat healthy was enough, it wasn’t. I became what is known as skinny fat. Which is not healthy either. After doing some research, I realize that I needed help from a fitness professional to teach me the proper way to live a healthy and fit lifestyle.
Last June, I decided it was time to scratch one of the items off my “bucket list” and get myself into the best shape of my life and enter a bikini contest... little did I know how much that would change my life forever. I’ve won the last 3 overall Masters Bikini competitions I’ve entered. My goal this year is to compete in the Nationals for my pro card with the training and guidance of Norm Johnson of World Gym Vista and achieve my fitness certification. This has been an incredible journey so far. I’m constantly learning something new and meeting people from all walks of life with amazing stories to tell about their fitness journey. My diet consists of boneless, skinless chicken breast, brown rice or yams and green veggies. I stay away from deep fried food, processed and fast foods. The best way to stay on track with the diet is to cook your own food. That way you know exactly what’s going into your food. It’s the best way to keep the calorie count down.
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27 IP
photo by Asun Capalungan
IP 28
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INSIGHTS ON THE HISTORY OF COMPETITIVE BODYBUILDING AND PHYSIQUE COMPETITION IN PHILIPPINES By: JEFFREY dePADUA PANELA BSE P.E. / CSCS
With the just recently concluded Physique competition held at PTTC, NABBA Asean, FAME and Work Out Cebu’s Boracay show. I just cant help but to recall and even consult some old friends in the industry on how competitive bodybuilding and physique competitions evolved in our country. In the process of writing down this article we will name a number of personalities who help mold bodybuilding and physiques shows to what they are now. Dateline 1980’s, as a college student and a teen during that time I remember well that Mang Stan Carbungco, our first Mr. Philippines contender in IFBB Mr. Universe would frequent his training area in his gym along Col. Ozamis Quezon City near the old Pantranco Bus Station and would say out loud, “Sino ba dyan puwedeng ilaban sa Jr. Mr. Luzon bago isala sa Jr. Mr. Philippines?” The mentor he is he would assess each teenager working out and I was chosen as one of his choice to go to Bagiuo to compete in the annual event. You see during that time, prior to entering Mr. Philppines bodybuilders would undergo a screening process. Like we should compete first in the city level then regional level, then if you would rank top three amongst your shows then only then you will have a slot to compete in the annual Mr. Philippines. So as I recalled with the help of Mang Ross Hilario and Gody Bagual – Past Mr.
Phil. Title holder and official trainer at Quezon City Sports Club. I will bring you to memory lane… prior to the annual Mr. Philippines – Mr. Luzon and Teenage Mr. Luzon held annually during the last quarter of the year. Mr. Luzon and teenage Mr. Luzon was the brainchild event of the IFBB Phil. Past President Nick Domalsin (may his soul find peace). Mr. Domalsin would house athletes with limited budget in his gym and we would bunk there. Competitions during that time do not have prizes or financial gains all is about honor and getting up the ranks till one can represent his or her country thru the sports. In the Visayas, promoter, bodybuilding advocate, and Vice President then was Erwin Tiongson aside from having their local competitions he was key in bringing in IFFBB MR. AND MS ASIA in the 80’s. it was during this event when I received my first international judging card. IFBB representative were present during that time Vice President for Asia Paul Chua and then technical judging representative Barry Pearse. Also during the 80’s IFBB held their !st Congress in manila with then President Ferdinand Marcos welcomed the international delegates and borrowed the phrase, “Bodybuilding is important for nation building…” as always stated by then Ben Weider. Mindanao Area there was Bucoy and Kit Mortera who held high the banner of bodybuilding, aerobics and physique shows. Dennis Delgado of
Cebu was a competitor then and was also promoting bodybuilding big time in cebu. Our Tsinoys in downtown manila also held their annual Mr. Chinatown which MAKITA POWER TOOLS was most of the time a supporter and sponsor. Mr. Nicky Tsai also won this title during that period. This competition is open to Chinese speaking Filipinos with Chinese bloodlines. Venson Ang of Star Samson Gym introduced Mr. Intercollegiate which features not only bodybuilding competition but engulfs powerlifitng as well. Each athletes would perform powerlfiting, after the three lifts has been made via powerlfiting format and rules. Each athlete would oil up and be in the bodybuilding show and If I remember right the top qualifiers would say something about the sports and what it has done to them as a student and as a person. The rationale was showing strength, physique and having brains to go with the package. Mr. Venson Ang also had his annual Star Bodybuilder competition and introduced the muscle men to the general public thru entertainment. He had his local version of Chippendales the dancing bodybuilders. Mang Ross Hilario and Robert Myers have their annual competition at Pope Pius Paco, Manila. Every February there was Mr. Valentine and every December there was Mr. Sta. Claus. Mr. Arnel Sangcap of SHAPE would always have his invitational Mr. and Ms. Shape. Jun Tanyag of Meralco foundation would have his Mr. Meralco open Invitationals. In the run of the nineties most of the competitions remained but what was most sensational then was Mr. Eumorpho by Gerry Geronimo which gave the most recognizable cash prize during that time. This started the precedent of giving out cash prices to winner at an amateur level. Which transcendent to having its own pros and cons. There were even city invitationals lke Mr. Caloocan started by then mayor Assistio and adopted by Mayor Malonzo, Ginoong Lipa which even provided a bus to pick up athletes from manila to compete in batangas, I worked with Ms. Susan Mercado before on this by acting as Emcee and Marshal. As your truly resurfaced in this scene and industry I handled before the press releases and media communication for the associations of bodybuilding and powerlifting since I was connected before with the defunct MANILA CHRONICLE and SPORT’s WEEKLY MAGAZINE as the publication’s sports correspondence. Gearing back, I see new face and old familiar faces as well let us put all effort to have an honest and trustworthy drive to promote bodybuilding, physique, powerlfiting, strong men competitions and other sports in alliance with brother iron and sister steel in our objective to have Filipinos winning in the international arena.
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29 IP
Wi-Fi Scale What’s New
WiFi Body Scale, the world’s first WiFi connected personal weight scale that automatically records the user’s body weight, lean & fat mass, and calculated body mass index (BMI) to his/her secure webpage and/or free Withings iPhone application, WiScale. With its extra-flat (.9”) black and steel design, the scale is an ideal addition to any bathroom. Jam-packed with technology, while still remaining very simple to use, the scale is available now on www.withings.com and www. amazon.com for $159.00 USD. By using bioelectric impedance analysis (BIA), the scale calculates the user’s body fat composition and displays it in actual weight instead of a percentage of fat in the body. Just step on the scale and check out your progress report instantly on the web or on your WiScale iPhone application. For more information on Withings, go to www.withings.com. To request additional information or images of the WiFi Body Scale, please contact PR representative Jessica Darrican at (305) 576-1171 ext.16 or jessica@maxborgesagency.com.
neuhaus laboratories T-1 Integrated Vacuum Tube Amplifier Imagine yourself relaxing in your recliner while listening to music from your iPad or iPhone and surfing the web at the same time. The Neuhaus Labs T-1 Amplifier allows you to do just that while providing the renowned sound quality neuhaus labs is known for. With wireless Bluetooth built into this innovative new vacuum tube amplifier, you can stream music from your Bluetooth enabled device to the T-1 Amplifier from a distance of up to 50 feet. Just simply attach two speakers to the amplifier and you will have concert hall listening experience coming directly from your iPad. The T-1 Amplifier is a high quality audiophile amplifier built from the same mold as the critically acclaimed T-2 Amplifier. Our system uses vacuum tube technology to amplify your music like you’ve never heard it before. Vacuum tube technology is what is used in concert halls and by professional guitar amplifiers to provide a full sound with great clarity and warmth. The T-1 Amplifier will transform your music as if the performers are playing right in your living room. With the T-1 Amplifier you can also connect a Mac or PC with the built in USB port that bypasses the sound card on your computer for pure high quality sound. The T-1 Amplifier uses the same Digital to Analog Converter (DAC) as the T-2 Ampli-
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fier. You can also connect with the optical toslink connector. This allows you to connect to an Apple Airport Express and stream your music through WiFi from your PC or MAC from one side of your house to the other side. The T-1 Amplifier also includes two analog connections for a CD player, Tuner, etc. If you are a fan of vinyl records you
can also connect a turntable, which will deliver unbelievable sound. The T-1 Amplifier is the first high quality audiophile amplifier with built in Bluetooth. Your music will never sound the same. Selling at their website http:// www.neuhauslabs.com/t1amplifier/ for US$ 495.00.
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Lucie Thompson I was born in Wollongong, NSW in May 1977 to an Australian father and Filipina mother - Carmen-Cita Vargas Orprecio from Baluan, La Union, Luzon, I studied and worked in NSW until 1997 where I moved to Melbourne, 7 years later, I moved to New Zealand where I started my body building. After 15 years working in the corporate environment, it was time for a career change and a return to New South Wales, Australia. I am currently working in the health and sports industry while studying fitness & nutrition. My goal is to work as a personal trainer. For me, life isn’t all about making a big income. It’s about doing something that can be personally rewarding in a non monetary sense. And I can do that by helping others achieve their goals. I would like to use the success I have achieved to be a role model for and a positive influence on others. How long have you been training? Throughout my early school years and until the last year of high school in 1994, I was a competitive swimmer. It was not until I moved to Melbourne in 1997 that I started at the gym. Back then, I focused on basic circuit and cardio, just for toning and fitness. I was always slim, but soft! When I moved to New Zealand for a lifestyle change in 2004, I was quite chunky. Determined to lose the weight and feel good about myself again, I started training weights seriously under the direction of coach NABBA Pro Leanne GrindrodSimmays. There is nothing like a goal to get you motivated. I then met IFBB judge Tom Terry at my gym, who suggested that I had the shape for Bodybuilding, and that I should compete. It was in 2007 that I committed to the preparation and then competed in 2008. Strength Training It’s definitely a mental thing. When you approach something and think “I can’t do that,” then you’ve already lost. A positive attitude wins out always, and of course a good coach who knows what your capabilities are. My off-season training has consisted of Strongman events and Powerlifting. I recently lifted a 210kg (463lb) barrow and loaded a 97kg (214lb) atlas stone onto platform 1.35m (4.5 feet) high — so yeah, I’m loving redefining my personal bests and the challenges ahead. All this makes me work harder and harder to achieve more and more. And when I do step on stage again, look out!
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Any message for the fans? Never do things by halves. Benchmark against your personal best. Be yourself and don’t worry about anyone else. Bodybuilding has been character-building for me. It is a sport that takes mental tenacity in addition to physical strength. The drive to succeed and the discipline required have definitely transferred into other parts of my life, particularly my career. The sport can also be very routinedriven, which works well if you’re a methodical type of person. I want to thank all those who have helped me in the sport: NABBA Mr. Australia Peter Lindsay, who first introduced me to training in a gym; Colts Prahran, back in Melbourne; NABBA Pro Leanne GrindrodSimmarys, for all her support, coaching in nutrition, comp prep, and being an all-round awesome friend; Thomas Terry, for his direction and encouragement; and Peter Weatherall, my trainer, for helping guide me and for introducing me to other sports, including Powerlifting and Strongwoman. Lucie Thompson was born on May 25, 1977. She stands 157cm (5’2”) and weighs 55kg (121lbs) on-season and 70kg (154lbs) off-season
CONTEST HISTORY 2009 NABBA New Zealand North Harbour - Overall Physique Champion & 1st Place in Open; 2009 NABBA New Zealand Nationals - 1st Place in Open Physique; 2009 NZFBB New Zealand Nationals - 3rd Place in Open Physique –under 55kg; 2009 NZFBB Auckland – 2nd Place in Open Physique –under 55kg; 2009 NABBA Southern Hemisphere - 3rd Place in Open Physique; 2008 NABBA New Zealand North Harbour 1st Place in Novice Physique; 2008 NZFBB New Zealand Nationals – 2nd Place in Novice Physique under 55kg; 2008 NZFBB Sonny Schmidt Classic - 1st Place in Novice Physique over 55kg Strongman 2010 Rocksolid Promotions (Australia) – 2nd Place Powerlifting 2010 Sutherland Shire Novice (Australia) Novice powerlifting comp - 1st Place (U 75kg) 300kg Raw Total; 2010 Rocksolid Promotions (Australia) Novice powerlifting comp – 1st place (U 75kg) 330kg Raw Total; 2010 CAPO, (Australia) National Deadlift competition – 1st place (U 75kg) 155kg Raw Total, new Australian record set; 2011 Rocksolid Promotions /CAPO, Push & Pull (Australia) 82kg Bench, 150kg Deadlift
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2011 Mr. Laguna
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2011 Mr. Kapangan
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For more information, write or call: Bodyproud Fitness Events and Promotions PO Box 1240 Makati Central Post Office, Ayala corner Buendia, Makati City, Metro Manila, Philippines 1254 Email: inquire@ironpinoy.com; Mobile: +639176105039; Fax 7387051 IP 34
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