JANUARY 2012
ANDRE “BIG SWOLE” MC SHAN
TEXAS TEENS PLUS: RISING STARS ALSO INSIDE: ALSO INSIDE: MANNY KIRBY
JUNE 2012 MARCH 2012 FEBRUARY 2013 JULY 2012
Hello Readers: The Central Texas Showdown was a complete success. Bob and I are planning next years ventures with a few surprise annoucements. Stay tuned to Pose Down once we finalize our plans. I have the distinct pleasure of revisting with a friend of mine in this issue Nancy Di Nino. Please read her updated news and ventures.
HALL OF FAME TEXAS METRO FLEX FT WORTH TX
CENTRAL TEXAS SHOWDOWN AUGUST 31,2013 COPYRIGHT
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Cover Picture: Andre McShan Frazier Cover Page Photo Stephen by James Allen Ray Rojas Editor In Chief : Bob Johnson Editorial /Director/Designer: Laura Johnson Publication Interest: Aaron Fletcher Photographers: Dan Ray James Allen Contributing Column Writers Jillian Reville Michael Bell Jack Duncan Ryan Ellison Joe Leahy Pose Down Magazine accepts photos from individual athletes with the understanding that each athlete own the rights to photos submitted…….
W O H S S 013 A X 2 E , T 1 3 L R t A s U R ugu O T Y N A E K R C R A MA LEND CA
N W DO
D.O.B.: 07/2/94 18 Ht.: 5’8” Wt.: 185-190 lbs. Contest: 161 lbs.
MARCUS BUCK
First contest was the 2012 NPC Ronnie Coleman. Placed 5th in the teen men’s bodybuilding division. Competed in 2012 NPC Heart of Texas, 3rd in teen and top 5 in novice lightweight. Goals: Role model for people that want to be fit and lead healthy lifestyles. His first show will be the Ronnie Coleman on May 4th. email: marcus.buck@yahoo.com
NOAH WILLIAMS
Noah Williams is an 18-year-old homeschooled senior from Corinth, Texas. He began weight training three years ago after some sessions with personal trainer Nick Pearson at a local YMCA. A year after taking up bodybuilding, Noah entered his first competition, the 2012 NPC Heart of Texas. He plans to continue competing and wants to become a firefighter. Noah thanks his mentor and coach Bob Johnson for ongoing guidance.
CHELSEA BARRON Bio: my name is Chelsea Barron, im 19 years old. I attend TCC as a fulltime student Contest history: Ronnie coleman 3rd place open bikini, 3rd place teen Europa dallas 7th place open bikini, 2nd place teen Texas State 2nd place open bikini, 2nd place teen My experience with CHF has been life-changing. My mind, body, and soul have grown and developed in ways words cant explain. CHF has helped me live life with passion and love again, i couldnt be more thankful for being meeting justin blevins and brett buckles without them i wouldnt have realized my true passion for health and fitness, they have also opened my mind to believe i can achieve anything i want in this world. CHF is a postive place to be, and i wouldnt want to train with anyone else. “Camp Hero: The iron that sharpens us!�
Photo compliments of Tia Photography
www.posedownmag.com
Y R E M
O G T ON
M Y COD
Born: Anchorage, Alaska August 6, 1994 Currently lives in: Mckinney, Texas Age: 18 Show history: 2010 NPC Dallas Europa-1st place teens 2011 NPC Ronnie Coleman Classic-1st place teens, 1st place mens middleweight 2012 NPC Teen Nationals-1st place LHW, OVERALL Photos cred: Joseph Lobell
My name is Timothy Davis, I am 18 years old from Killeen, Texas. I am a Physique competitor. I have competed in two competitions so far. The Heart of Texas (placed 2nd), and Central Texas Showdown (placed 1st) I started working out about 2 years now. I was really skinny about 120 pounds. I got a membership at Golds Gym, and started working out with my dad. I did that for about 6 months, gained 5 pounds. I liked the results at my 6 month mark and wanted more, so I started training harder, I learned a lot more about muscle gain and just being healthy. At 6 months I was 125 pounds. That is when I met Andre Mcshan. I would see him in the weight room, he would always be the only one in the field house. So I asked him if I could start working out with him. We became friends and started working out together. Pushing each other and staying motivated. We kept each other on track. I worked out with him for about a year, and gained 30 pounds. Working out with him, I did go to some of his bodybuilding shows to watch. That is when I saw the physique. I didn’t know much about it, but I searched it and learned, and started training for the next show coming up, The Heart of Texas. I did go to the show with Andre, and we had a lot of fun. Soon after that I had my second show, also went with Andre. I now want to continue gaining muscle and all in all just being healthy. I do want to compete in more physique competitions for fun. My goal is to be a solid 185 pounds.
MANNY KIRBY Name-Manny Kirby Age-46yrs Occupation--Personal Trainer “In House Trainer at Steel Gym NYC RocSupplements Sponsored Athlete The Iron Coalition Athlete
By Tye Sheets Pierpont
CENTRAL TEXAS SHOWDOWN AUG 31, 2013 WACO CONVENTION CENTER www.CentralTexasShowdown.com
MANNY KIRBY
BODY BUILDING ACCOMPLISHMENTS • 2nd Place - Empire States Muscle Mania Natural Body Building Championship Masters 45+ 2012 • 5th Place - NPC Hudson Valley Body Building Championship Masters 45+ 2012 • 3rd Place - NPC Empire States Heavyweight Division 2008 • 3rd Place - NYC Dept of Parks City Wide Heavyweight Division 2007 • 3rd Place - NYC Dept of Parks City Wide Heavyweight Division 2004 • 4th Place - Brooklyn Recreational Center Light Heavyweight Division 2002 • 2nd Place - Dance Theater of Harlem Mr New York Physique Competition 2001 • 3rd Place - NYC Dept of Parks City Wide Light Heavyweight 2001 • 2nd Place - NYC Ironman Championship (power lifting) Light Heavyweight Division 2000 • 3rd Place - NYC Ironman Championship (power lifting) Heavyweight Division 2000 • 7th Place - North Star Bodybuilding Championship Light Heavyweight Division 2000 • 3rd Place - North Star Bodybuilding Championship Light Heavyweight Division 1997 My Next Competition Will Be The Master’s Nationals In July. I can be reached thru social media http://www.facebook.com/theironcoalitionthecollective http://www.rocsupplements.com https://twitter.com/ICNation email-mr.mannykirby@gmail.com
ANDRE “BIG SWOLE” MC SHAN
Photo by James Allen
N A H CS
SW G BI
M � E OL
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AN
I was born and raised by my Single mom Patricia McShan that is now 62 Years old, I never knew what a dad was or the meaning of having one but my mom played both roles. My mom had to be my Mother and my Father, She taught me that I can be anything I want in life. My mom never was easy on me she realized that to raise a man she had to treat me like one and teach me that nothing in life comes easy. With these lessons and mind education my mom gave me I took them to full advantage and became serious about everything I set my Mind to. In 8th grade as a student at Live Oak Middle school I got inspired to lift weights so I can get bigger for Track season because I did not want to have noodle arms in my cut off track shirt. I started training and results was coming but not like I hoped for.
Andre Big Swole McShan 18 Years Old Born January 19, 1994 Been training for 3 1/2 Years
Andre McShan continued I met a Trainer on Fort Hood name John Dowd. John saw me in the gym one night with my sister and I was all freaked out like why is this monster guy looking at me. He came over I backed away thinking he wanted to use some dumbbells but he wanted to correct my form and offered to train me as long as I give him everything I got. So me not knowing nothing bout basic training and what intense training really was I was excited to find out. John put me through Hell for about 6 months but I packed on a mind blowing 26 pounds bout the time I graduated 8th grade. I went to my first NPC show the 2011 Central Texas Showdown. That day I met a man name Bob Johnson the promoter of the show and all my Dreams came True. I never really saw any of the Pros and heavy weight guys up close. I got to see a man name J.D. McKown that day win the overall and got this nice shiny sword. That day I claimed in 2012 I will win my first overall and get a sword.
Andre McShan continued
I met a man name Prince Harrison and he was such a amazing guy. He gave me his card and we had a meeting soon after my show. I was sponsored by Prince Harrison’s Optimum Fitness on Christmas day of 2011. My trainer had to leave because he is in the army so I was back to training myself. I met a friend name Tim Davis AKA Tam Slam. He helped train me and motivate me in ways that I just believe no one else could in that type of situation. A lot of people that saw me train before its just something that is really hard to take in because I’m going to sacrifice a lot in every set I do. I feel like in order to be a Champion you must make the impossible come possible. I went on in 2012 and won the Ronnie Coleman Classic, the Heart Of Texas Teen, Novice Light Weight, and Novice Overall and received my first sword, Bob Johnson let me meet a man name William Young and William was so fascinated with me and my humbleness. He never had a Teen Cover but when he met me he thought that now was the time. I became William Youngs Krave Fit Magazine First Teen Cover, and then went on to win the Phantom Warrior Classic, and to reclaim my title I won the 2012 Central Texas Showdown Teen and Open Lightweight class. I cried tears of Joy this year because I really been through a lot. I feel like only the people that saw me go through my journey will truly understand the sacrifices I made. I am now known as the Prince of Bodybuilding and Mr.Heart Of Texas Andre Big Swole McShan. So many achievements made in just one year and I thank God for it all but I claim in 2013 I will step on stage with my Optimum Fitness brother J.D. McKown for the Overall.
KRAVE FIT
Welcome to this months column of Blue Collar Bodybuilding!! Well here it is, atlast haha!! Many have wondered my pre-contest prep for my first attempt at my pro card well here it is! I hope you enjoy this as much as I do. This is a pre-contest workout program and very, very old school. I am a firm believe in HIGH VOLUME and BLOOD VOLUME! You wont be finding any HIT style training here thats for sure! Thanks for tuning in and if you have any questions please email me at ironjoeleahy@yahoo. com!! It would also be a huge honor for me if you would check out my website at ironjoeleahy.com and sign my guest book!! Also please check out The House of Health on Facebook and click “LIKE.” Thanks everyone and untill next time as we always say here outside of The Big D ( Detroit ) “ DO SOMETHING!! “ Leg Day: Free weight squats 2 warm ups then sets of 20,15,10,6 THEN A FINISHER OF 20 Leg Presses 3x20,15,10 THEN ONE OF 20 Free weight front squats 3x12 Walking dumbbell lunges 2x WALK TWENTY LUNGES AND BACK Leg extensions 3x15,12,10 THEN A BURN OUT OF AS MANY AS POSSIBLE ATLEAST 25 Hamstring Curls 4x15 Stiff-Leg Dead-lifts 3x12,10,10 Chest Day: Incline dumbbell presses 2 warm ups then sets of 15,12, 10, 8, 8, 15 Flat bench presses 4x12 Flat bench dumbbell flyes 3x12 Cable cross-overs 2x20 Dips 3x AS MANY AS POSSIBLE WITH ZERO WEIGHT ADDED Standing calve raises 5x failure Jack-knife ab floor crunches 3x25 Back Day: Wide grip pull-ups WARM UP SHOULDERS WITH SOME LIGHT LATERAL RAISES (FRONT, SIDE,REAR) FIRST!! 4x failure Wide grip pull-downs 4x15,12,10,6 then a set of 20 Close-grip seated rows 4x10 Bent-over Barbell rows 3x15,12,10 then a set of 12 One-arm dumbbell rows 3x failure GO AS HEAVY AS POSSIBLE WITH GOOD FORM Deadlifts from floor up WARM UP!!! 4X10,10,8,6 Wide-grip seated rows IF YA FEEL U WANT TO ADD THIS EXERCISE-I ALWAYS DO, LOL... 3X15
Arms day: Rope press-downs/Straight barbell curls GO BACK AND FORTH ON TRICEPS MOVEMENT ON BICEPS 4X15 V-Bar press-downs/Cable curls 4X15 NO LESS THAN 15 IF SO LIGHTEN-BLOOD VOLUME IS KEY!!! Skull crushers/Alternate dumbbell curls 4X12 TRY AND GO A LITTLE HEAVIER ON THESE FOR SIZE BE SAFE!!! Close grip bench presses/Hammer Curls 4X12-15 Dips/Machine one-arm preacher curls 4X12-15
Shoulder Day: Standing behind the neck shoulder presses WARM UP SLOW!!! DO FRONT PRESS IF FEEL BETTER (LISTEN TO YOUR BODY) 5X15,12,10,10,8 THEN A SET OF 15 TO BURN EM OUT!! Upright rows 5x15,12,10,8,6 then a set of 15 Seated bent laterals 3x15 NO NEED TO GO AS HEAVY, SQUEEZE!!! CONTRACT!! Seated reverse pec-deck 4X12 45 SECONDS REST BREAK FOR INTENSITY-BURN EM!!! Standing side laterals DONT RUSH THE MOVEMENT-SQUEEZE!! HOLD AT TOP FOR A SECOND FOR INTENSITY 4X15 Free-Motion front raises 3XFAILURE USE A BARBELL IF NO FREE MOTION! Calve and ab work SAME AS LISTED ABOVE!!!