February2010-PoseDownMagOnline by Laura Johnson

“BLUE COLLAR TO BLUE COLLAR” BRANCH WARREN A VICTORY IN COLUMBUS????? TRAINING CHEST WITH DON LONG CHAMPION SERIES FOR FEBRUARY FEATURES SARAH HAYES

FEBRUARY 2010

EDITORIAL

Cover page photo: Branch Warren at Arnold 09 Photo By: Kevin Martin Editor in Chief: Bob Johnson Editorial Director/Graphic Designer: Laura Johnson Publication Interest: Aaron Fletcher

We are preparing for the Arnold Classic and are proud to be part of the Amateur event this year. Mark your calendars March 4-7, 2010.

Photography: Mark Mason Kevin Martin Wendy Martin Ray Rojas Contributing Writers:

Some new things going on : Angela Dillenberg Go to Polls tab and vote for your favorite in the Arnold Classic Michael Bell Senior Writer this year! Also, join forums and pick your top five in the mens and womens bodybuilding in EXACT order for a chance to win a Gym Bag!! Contributing Column Writers Other shows to watch for is the 2nd annual Central Texas Showdown Oct 16, 2010.

Sara Long - “Recipe Corner” Joe Leahy - Blue Collar Bodybuilding Steve Kuclo - “The Wolverine” Prince Fontenot- “Talking Candidly” Photos submitted by column writers/athletes monthly Sarah Hayes Photos by Tracy Dexter Photography Stefanie Lindsey Photos by Jeff Sygo Joey Leahy Photos By Jeff Sygo Beth Schneider Photos By Dan Ray Pose Down Magazine accepts photos from individual athletes with the understanding that each athlete own the rights to photos submitted....... www.posedownmag.com Laura@posedownmag.com Bob@posedownmag.com posedownmagazine@yahoo.com For advertising questions go to: www.mbell971@yahoo.com PosedownAdvertising@gmail.com

www.posedownmag.com

www.CentralTexasShowdown.com

MARCH 4-7, 2010

A four-day event showcasing 18,000 athletes competing in 44 sports & non-stop fitness entertainment! 22nd Arnold Classic Active Living Festival Amateur Fitness, Figure & Bikini Amateur Men’s & Women’s Bodybuilding Amateur Strongman Archery Armwrestling Art At The Arnold Bench Press Boxing Cheerleading & Dance CrossFit DanceSport–Youth/Senior EXPO (March 5-7) Fencing Figure International Figure Skating Fitness International Fitness Training Seminar Grappling/Jiu Jitsu Gymnastics Judo Karate Martial Arts Festival Ms. International Party With The Pros Powerlifting Pump and Run (5K Run/Walk) Skateboarding Sports Photography Strength Training Summit Strongman Classic Table Tennis Tae Kwon Do Weightlifting Wrestling TICKETS: $10 daily EXPO, Individual Event and VIP Tickets ON SALE NOW @ Ticketmaster.com/arnold or phone 800-745-3000 WEEKEND INFORMATION: www.arnoldsportsfestival.com Veterans Memorial Greater Columbus Convention Center Nationwide Arena Dispatch Ice Haus LC Pavilion Columbus, Ohio USA

PRESENTS: Plano Convention Center Plano, Texas

TWO HOT EVENTS IN 2010

NPC LONESTAR CLASSIC

BODYBUILDING/FITNESS/FIGURE/BIKINI CLASSIC

REGIONAL QUALIFIER JUNE, 5 2010

SPECIAL GUEST POSER TO BE ANNOUNCED

NPC HEART OF TEXAS

BODYBUILDING/FITNESS/FIGURE/BIKINI CLASSIC SPECIAL GUEST POSER TO BE ANNOUNCED

SEPT 11, 2010

Classes for Both Events: Novice, Open, Masters Bodybuilding and Masters Figure, Figure, Fitness, Bikini, Teen, Couples and Wheelchair, Masters Men (40-49, 50-59, 60 and over) Masters Women (35-49, 50 & above) For Additional Information, contact Prince Harrison at: 2736 Starcrest Lane, Dallas, TX 75234 972-247-1539 - prince@texasbodybuilding.com - www.optimumďŹ tness.com - www.texasbodybuilding.com Services Offered by Optimum Fitness: Contest Preparation and off-season programs, Standard and Custom posing for men, Figure/Fitness for Women, high-quality, reasonable pricing and fast turn-around, Contest Pre Products, Career Management Modeling, Sports/Swedish Massage.

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Thinking Beyond The Basic Squat Many of the Herculean greats like Sergio, Arnold, and Franco built their leg workouts around the back squat, and for good reason. The squat is a proven movement that can build your legs up like crazy. These men were so familiar with this exercise, they could probably do them, with perfect form, in their sleep! Yet others like Gironda believed that these squats were good mostly for building up glutes and hips. As he once said, “Squats aren’t so much a leg exercise as they are a gluteus maximus movement. It’s best to substitute hack squats for standard squats or you’ll wind up with wide hips and a big ass!” If you already do the back squat or if you find that your quadriceps lag behind your glutes and you don’t need additional thickness in your hips, then this article is for you. Here, we’ll focus on two powerful variations on the squat, the hack squat and the sissy squat. By adding these super alternatives to your leg workout, you can turn your toothpicks into super hard tree trunks! Before we discuss specifics, a quick note on the topic of machines versus free weights. As you may have noticed, more and more newfangled machines are making their way into fitness clubs across the country. Some bodybuilders are championing the arrival of equipment like the hack squat machine and the vertical leg press, while other physique specialists are lamenting the passing of the barbell. Now we don’t want to open up that debate again as there’s been plenty already written about machines and whether they are novelties that will mass-produce boring physiques in an assembly-like fashion. It is our opinion that machines have their rightful place, as do free weights, and both can live in peace and harmony in the gym!

Can You Hack The Hack Squat? Georg Hackenschmidt, it is believed, invented the hack lift. A weightlifting pioneer from the early 1900s, some say the movement was named after him while others say it was named after the

German word for ankle (“hacke”), where the movement starts. Regardless of its origins, when it comes to the hack squat today, you now have options. First, let’s talk about the hack squat machine. Approach the hack squat machine and place your feet out comfortably in front of you with the tips of your shoes near the edge of the platform. With your back firmly against the pad and your shoulders locked into place, pull the levers to release the sled and hold on tight. Next, lower the weight slowly and, under complete control, take them deep. Sit in that bucket and feel the stretch in your quads. Now explode out of the hole forcefully and squeeze the quadriceps at the top. Some believe this machine focuses primarily on the lower quadriceps, and indirectly, the knees. So for those with knee problems, purists like Reeves, or those who like a little burn may want to opt for the barbell version. Start by holding the barbell behind you with your arms at your sides. Your grip should be as wide as your hips with your palms up (facing backward).

floor, or when the bar touches your ankles. Rise up slowly to the top, with your back straight. Keeping the back straight and flat throughout the entire movement is critical if you want to reap the benefits of this exercise. Done right, the lower portion of your front thigh just above the knee will get a good workout. Done well, you will long for the regular squat! So with the hack squat, pay strict attention to strict form.

This Squat Ain’t For Sissies Sissy? Don’t let the word fool you. The sissy squat has been in vogue since the early 60s, and many of today’s topline bodybuilders use this exercise to achieve a really cut-up look to their legs and for good reason. Few movements are more productive, more effective for isolating and building up the quadriceps than the sissy squat. Unlike other types of squats, the sissy squat in particular eliminates most of the involvement of the hamstrings and gluteus maximus, focusing most of the work (and the excruciating pain) on the front thighs. Gironda himself was a big

Do these squats right and you'll be crying like a sissy! Keep the bar against your upper thighs and glutes. With your head up and feet firmly planted on the floor, squat until your upper thighs are parallel to the

fan of the sissy squat and said this movement would make sissies out those who thought they were strong! (continued at www.universalusa.com/squat)

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RECIPE CORNER WITH SARAH LONG BAKED DILL SALMON WITH JASMINE RICE AND ASPARAGUS

INGREDIENTS: 2-4 SERVINGS * 1 pound salmon fillets or steaks * 1/4 teaspoon salt substitute * 1/2 teaspoon ground black pepper * 1 teaspoon onion powder * 1 teaspoon dried dill weed * 2 teaspoons tomato, basil, garlc Mrs Dash * 2 Tbsp. Olive oil * Jasmine rice (or any type of rice will work) * Asparagus (6-8 spears per person) * 1 lemon Directions 1. Preheat oven to 400 degrees F (200 degrees C). 2. Rinse salmon, and arrange in a 9x13 inch baking dish. Sprinkle salt substitue, pepper, onion powder, Mrs. Dash and dill over the fish. Drizzle olive oil evenly over the fish. 3. Bake in preheated oven for 20 to 25 minutes. Salmon is done when it flakes easily with a fork. Squeeze 1/2 of a lemon over fish after it is out of the oven and garnish with slices of lemon. 4. Serve along side asparagus and Jasmine rice for a quick and easy dinner. You can add a little dill and Mrs. Dash to your vegetable and rice too.

Nutritional Information per 4oz serving of Salmon and 1/2 cup of rice on the side with asparagus. CALORIES=365 FAT=22g CARBS=42g PROTEIN=28g

Blue Collar to Blue Collar By Joe Leahy Being a Blue Collar Bodybuilder is not an easy task to take on. Working forty plus hours a week, dealing with negative co-workers, a pushy boss and even having to sneak meals in when the boss is looking the other way is not the ideal way to function. Blue Collar Bodybuilders need someone to look up to. Someone who also works, has a wife, has bills to pay and has a full life outside of the gym. Most Professional bodybuilders eat, sleep, and train then repeat. Most if not all Blue Collar Bodybuilders can not relate to such a wonderful life. So who can we look to for inspiration. The answer to that question is easy my friends. I.F.B.B Professional Bodybuilder Branch Warren is as Blue Collar as they come. Branch is living proof that you can, with the help of time management, function with a jammed packed daily schedule. Branch Warren not only runs his own business with wife IFBB Pro Trish Warren, a logistics company, he also finds the time to guest pose almost every weekend of the year. Being on the road must be a major undertaking as Branch must find gyms to train at and bodybuilding friendly restaurants to eat. This is a huge undertaking but a man, a Blue Collar man, like Branch Warren does it with a smile and loves to please his fans all over the country and globe. To find out if Branch is guest posing near you check out his IFBB Branch Warren and website at IFBB Trish Warren at the www.thebranchwarren.com. first Branch Warren Classic

Blue Collar To Blue Collar continues

IFBB Branch Warren and Editor In Chief of Pose Down Bob Johnson

When I was growing up my mother was always talking to me about the 3D’S in life and they are as follows: Desire, Discipline, and Dedication. As I type this I can’t help but think to add another D when I think of Branch Warren the husband, business owner, professional bodybuilder and family man. I will add the word Determination. Branch had many victories in his life. First, would have to be the victory of his marriage to his wife Trish Warren. Second, would be his many Overall Titles he has won as a bodybuilder but it is the set backs he has overcome that truly set Branch apart from the average pro. It’s not how we act when we are on top of our game it is how we respond to stress and setbacks that separates us. Branch has torn his Triceps on two occasions. This would be enough for the average man to start to second guess himself and his path in life but not Branch. Branch came back to finish first runner up against the worlds greatest bodybuilders at the 2009 Mr. Olympia in Las Vegas. When Branch got hurt he set up a game plan to come back bigger, harder and better than ever. Branch continued to run his business as he let his body heal and when he was ready to step foot back into Metro Flex Gym in Texas, well, to use the word intensity would be an understatement. The workouts after Branch’s surgery are the stuff of legend and thankfully some have been captured on DVD. Train Insane was released at the 2009 Mr. Olympia and to watch Branch train is Blue Collar at its finest.

Blue Collar To Blue Collar continues

The Desire and dedication to compete has always been there for Branch all starting when he won the 1992 AAU Teenage Mr. America Overall. Branch would then go on to win the 1993 NPC Teenage Nationals Overall. The stage was then set for Branch to hit the open National level competitions. Eight years would pass then Branch earned his pro card taking the Heavyweight class at the 2001 NPC Nationals. Eight years later Branch would be the runner up at the Mr. Olympia and cement his name in bodybuilding history. Branch still has many more victories ahead of him and his best is yet to come. The man known as “Quadrasaurus” due to his freaky larger than life legs is looking to dominate the 2010 Arnold Classic and odds are he will do just that. With an eighteen year career under his belt Branch is a seasoned veteran of the iron game and is just warming up. Branch proves that we as Blue Collar Bodybuilders should never tire of doing what is right. We must never tire of pushing our limits and minds on a daily basis and we must fight through the work day, the workouts, the pain of injuries, the disappointment of setbacks and gut wrenching feeling of a bad contest placing. We must over come all the odds and have the 3D’S in life. Desire, Discipline and Dedication but if you feel up to it and want to step up to Branch Warrens level of thinking throw some Determination into the mix and see what happens not only in your personal life, your career, but in the gym as well.. Contest History compliments of www.TheBranch Warren.com BRANCH WARREN CONTEST HISTORY 2009 Mr. Olympia, 2nd 2009 Arnold Classic, 3rd 2008 Arnold Classic, 4th 2007 New York Pro, 1st 2006 Mr. Olympia, 12th 2006 Grand Prix Australia, 5th 2006 San Francisco Pro Invitational, 2nd 2006 Arnold Classic, 2nd Charlotte Pro, 1st 2005 Europa Super Show, 1st 2005 Mr. Olympia, 8th 2004 Show of Strength Pro Championship, 4th 2004 Night of Champions, 8th 2001 NPC Nationals, 1st Heavyweight (earned pro card) 2000 NPC USA, 3rd Heavyweights 1999 NPC Jr. Nationals, 4th Heavyweights 1993 NPC Teen Nationals, Light heavyweight and Overall, 1st 1992 AAU Teenage Mr. American, Short and Overall, 1st

Welcome and thanks for checking into this months column of Blue Collar Bodybuilding. This months topic is about something we all need. A support system. The support a bodybuilder needs, or any competitor, is key to his or her success. A competition is not competed alone, regardless of who shows up the day of the show. There are many who have either contributed to, or taken from, to some degree, the success that competitor achieves at that final day of a very long and strenuous journey. Whether you are the wife, husband, or another of many supporters, your role is key to balancing many contributing factors and how your support vitally impacts the competitor. The first area a support system plays a huge role in is nutrition. We as bodybuilders come to realize this is a lifestyle that needs 24/7 attention. Each meal has to be made with precision and missing meals simply can not be an option. Even going to the mall one needs to plan ahead and pack meals so you can keep on track. On the road to successful bodybuilding missed meals can make the difference between first and second place. Nutrition becomes even more important as a competitor gets to the higher competitive levels such as the Nationals. Having someone prepare a meal for a Blue Collar Bodybuilder can be as good as gold. Second area to be addressed is training. As a support system you must allow the competitor to spend the time needed in the gym regardless of what other issues or events may be occurring in your lives. Bodybuilding as mentioned earlier is a 24/7 365 day second job and a lot of intense focus is required. To others on the outside it may seem extreme or even silly but to the competitor it means reaching your goals or questioning yourself on stage, â&#x20AC;&#x153;did I do everything possible to win.â&#x20AC;? Sacrifice is part of the entire process and your supporters must make the decision if they are in or if they are out. Third area is critiquing. It is amazing the how much your supporters will learn about the sport. As bodybuilders our minds can play tricks on us and it is very helpful to have someone who will tell us the truth if we are on the right track or not. Being completely honest is crucial to being a successful part of a support system. Being in the iron game for over ten years as a competitive athlete I can tell you stories about how people become who they hang around. Do you hang around people who push you to your limits and want you to succeed or do you hang around people that want you to go dancing three weeks out from your show. You must find a support system that wants you to reach for the stars and achieve your goals. You can always go out dancing after your contest. A positive support system can have a trickle down effect which means they will carry over into all aspects of our lives. Helping out with meals, contest prep, training, critiquing even giving a little tough love when needed. Embrace the people who want to see you succeed and take care of them as in return they will help take your sport to a whole new level. I would like to take a moment and thank all the members of law enforcement here in the State of Michigan. As we know our jobs are getting tougher due to lack of filled vacant jobs and this means we now have a smaller support system then ever before. We must work as a team and stay safe and focused. Here is a pic of Michigan State Police Sergeant and friend Jeff Munoz. Jeff is a great man, father, athlete, trooper, and a key member in my support system. I am honored to have him on Team Leahy as I prepare for the Mr. USA in Las Vegas July 30 and 31st. Thanks for checking in and until next month shoot for the stars and continue to be a proud Blue Collar Bodybuilder. You never know you may be the next Mr. O!!!!

Blue Collar Bodybuilding with Joe Leahy

SGT MUNOZ

THE FUTURE ALICIA GIFFORD The Midwest just keeps on producing some of the hottest, brightest stars in the NPC. Hailing from the Lexington, KY area 4’10 98 pound (in the offseason)Alicia Gifford has been competing on some sort of stage for most of her life. She competed as a gymnasts and a cheerleader for 13 years. Not only did she compete but she was one of the best in the country, winning 3 team cheerleading national championships and being ranked as high number 1 in partner stunts. After her successful college career at Morehead State Alicia had to decide where she was going to channel her competitive juices. In October of 2007 she started training with the weights with a figure competition in her sight. In March of 2008 she placed 5th at the Northern Kentucky show and then 8th at the Natural Ohio show. She says of those results, “My poor placings pushed me to dedicate myself to the sport and to do better the next time. Thus, I worked hard for the rest of 2008, had surgery in October of 2008, took the winter off and got back into it hard in 2009.” This is exactly what she needed. After this layoff she went on to not only win her class but the overall at the Bluegrass Classic. After her big win she went and placed 2nd at the Kentucky Muscle show. She is now taking this offseason to bring up her entire physique. She says “I need more overall size. I am working to add more cap to my delts, and increase the size of my quad sweep, along with adding more cuts in my quads. I have always had strong legs, I am now trying to increase size and fine tune everything.” Alicia then plans on taking her improved physique to the Jr. Nationals and Jr. USA’s next summer. When not in the gym Gifford is working full time or going to school to finish up her 2nd degree which will be in respiratory therapy. Look for Alicia not only on the national figure stage but on the fitness stage too. She says “I am moving to another area and will be pursuing fitness as soon as I can. I really would like to utilize my tumbling and cheerleading skills that I have honed over the years and that would be a great way to do it!” This Midwest beauty is not only the future of figure but fitness too. She is currently working on finishing up her website. Posedown will let everyone know when it is up and running.

“Stand Your Ground.”

Bite down hard. This is the first step. Do you taste the blood? Second, make a fist. Can you feel the searing heat, the rage? Third, plant your feet firmly. Be immovable and brace yourself. This is what you’ve always done... Take a deep breath and pull with all your might... Pull yourself out of scrapes, out of the muck, and the mud. You stand up and wipe off the complacency that threatens

drag

you

back

down.

Damn

it,

you’re

above

that.

You’re gonna pull... For yourself. You’re gonna pull hard and pull yourself up. You’ll never let go, never surrender... Stand your ground. These are the steps. This is Animal. Can you handle it?

CHAMPION SERIES WITH SARAH HAYES The sport of female bodybuilding has been getting a lot brighter the past couple of years with the addition of some very beautiful physiques. Posedown Magazine is proud to introduce you to one more young lady that has huge potential and will do nothing but help move the sport forward. Born in Tracy, Minnesota Sarah Hayes is no stranger to competition. After a successful high school athletic career Sarah attended Augustana College, in Sioux Falls South Dakota where she was active in 3 different sports, volleyball, track and basketball. This 32 year old champion got into the fitness industry a little over two years ago. When asked what pulled her into the sport she says â&#x20AC;&#x153;The challenge of constantly training to improve myself physically, mentally, emotionally & spiritually.â&#x20AC;? Sarah has also made her passion for training into a career as a personal trainer. After recently moving to Dallas, TX Sarah is looking to expand her training business.

PHOTOS BY TRACY DEXTER WWW.TRACYDEXTERPHOTOGRAPHY.COM

CHAMPION SERIES CONTINUES BY MIKE BELL

WWW.TRACYDEXTERPHOTOGRAPHY.COM

After winning her first show, which was the Ronnie Coleman Classic, Sarah then went on to win the Lonestar Classic, the Europa Pro/Am and finished up her debut season with a great 4th place showing at Nationals. Sarah already has a back to step on any pro stage but is still improving on a few other areas to balance everything out. One of her main priorities is her legs. She says “I am really working on the shape of my legs, especially my quads sweep. I also want to bring up my tie-ins & separation of my muscles all over my body.” I have a feeling that with the help of her coach, legs will not a be a problem for her long. Chad Ray Martin has been a very successful amateur bodybuilder for years now and has, without a doubt, one of the sickest set of wheels on any amateur stage he steps on. He plans on bringing up Sarah’s legs by hitting them twice a week while training everything else just once. Not only does Sarah have a pro caliber back and an experienced coach but she has natural beauty, a terrific smile and most of all is humbled and hungry for greatness. She plans on shooting for her pro card again at the USA’s in Las Vegas this summer. If you want to see more of Sarah check her out at facebook.com/sarahhayes.

TRAINING CHEST WITH DON LONG

DON LONG OFF-SEASON CHEST ROUTINE Tuesday: Abs, Chest (Cardio 20 min. on stairs) REP RANGE: 16,12,10,8 (try to increase weight each set)

Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine Incline bench press, smith machine: 1plate, 2,3,4 plates Flat press, DB: 70lb, 100lb, 125lb, 150lb Pec Fly, cables: 50lb, 60lb, 70lb, 80lb Dip Machine: 150lb, 180lb, 220lb, 250lb PUSH-UPS: 4sets 25 Tips: I like to start with incline press so I am hitting the upper chest when I am at my strongest. I always like to focus a lot on the upper pec. Then I will move to the other core lift for chest, which is a flat press. Right now I am doing a DB flat press but I will switch to a bench press every few weeks to mix it up. Next is for the detail and finishing movements for the chest. The cable pec flyes and dips truly sculpt and define every part of the pec muscle. I like to use these movements after the muscle if fully pumped and fatigued. Finally I finish off the chest with a Blast of 4 fast sets of push-ups just to make sure I have reached total exhaustion of the muscle. Push-ups are also the secret weapon for my chest!! I use this movement daily to touch-up the chest after each workout. My theory was devised from the guys returning home from the militaryâ&#x20AC;Ś. When they left they had no chest and upon returning from boot camp their chest is about to explode out of their Tshirts, so I knew that daily push-ups were the key for optimum growth of this area.

Hey guys! Let me first apologize for not getting my article done last month. I had to work a lot more than I expected at the fire station and then had to do some unexpected traveling. I will try to not let that happened again. Right now I am gearing up for the Arnold which is always nuts but this year will be a little extra taxing. Animal is bringing me out a long with Evan Centopani, Vinny Galanti, Eric Frankenhouser and a few others from the Animal team to be a part of the Pros vs. Joes bench press contest. Animal will be picking guys from their forums to compete in this great event. I am really looking forward to meeting a lot of the fans and hanging out with them. Now on to the show itself, what can I say except wow what a lineup! I honestly can’t pick a winner from this list of guys. I think the winner will come from one of the following 4 guys, Branch, Dexter, Phil or Kai. It all just depends on who can dial it in the best in the last 24 hours. Certainly, Branch has a lot of momentum coming off his 2nd place finish but he will have to be considerably better than Kai to knock the champ off, and of course you cant count out a champion like Dexter Jackson. I can’t wait to see it all go down. My training is going as well as possible right now. I am able to train 2 times a day so I get to pay attention to every body part and give each work out 100%. It seems to be paying off too. I am setting PR’s every workout. Last week I did 500lbs on bench press for 2 clean reps, which is my best lift by far on the bench. My legs are getting stronger by the week too. 2 weeks ago I did 405lbs. on squats for 25 reps and that’s after I completed a 20 rep set. My body is just on a roll right now and my excitement is through the roof. My bodyweight is at 280lbs. at around 5% body fat. I am very motivated and focused on my next show which will be the USA’s in Las Vegas in just a few months. I plan on coming in a lot fuller which will make me look harder. I learned a lot more about my body in November and plan to use that knowledge to bring a package that will hopefully be unbeatable. If you want to see some of my videos check me out on youtube and just type in Steve Kuclo. I want to say a quick thank you to everyone that continues to encourage me and support me through this journey. Until next month, read the best, train your best and be your best.

WHO WILL POSE DOWN AWARD ATHLETE OF THE YEAR TO? COME TO THE CENTRAL TEXAS SHOWDOWN OCT 16, 2010 TO FIND OUT!!!

ATHLETE OF THE YEAR

www.CentralTexasShowdown.com

TRAINING LEGS WITH STEFANIE LINDSEY

I train legs 2 days per week, Wednesday and Sunday. I don’t do cardio on Leg day and I always take a 2-4 hour nap after I train in order to let my Legs recover. I am not at all afraid of getting bulky due to my bodytype. If I were to give advice to any aspiring Bikini Competitors, besides the typical diet and exercise advice, I would tell them not to be intimidated by anybody inside OR outside the Gym. Believe in yourself and what you are doing and don’t let anyone make you doubt your dreams! Competiton takes a lot of mental toughness and self confidence, no matter how hard you train, if you aren’t confident when you step onstage, the judges will see that right away. TYPICAL LEG WORKOUT: Back Squat, 4 sets 20 reps Front Squat, 3-4 sets of 15 reps Stiff Legged Deadlifts, 3-5 sets of 15-20 Lying Ham Curl 3 sets 20 Leg Extension 4 sets 25 Walking Lunges, 50 steps, 3-6 sets

BETH SCHNEIDER

My name is Beth Schneider. I moved to Dallas this past year and I have pursued my passion in the fitness industry. I am working here as a Certified Personal Trainer. I had often been asked if I competed, so I felt it was my time to give it a shot! I discovered one of the best trainers here in Dallas to prepare me to compete in my first show in April, 2009. I really had never planned on competing in bodybuilding until I met Sagi Kalev, my trainer and nutritionist. I would like to give special thanks to Sagi, the most inspiring and knowledgeable coach ever! He has made some amazing transformations to my physique this past year. Through his guidance, training, encouragement and his belief in me as a person and an athlete, I have found a passion that has given me the opportunity have a great deal of success and become a National competitor in less than a year. I am getting ready to step on stage at the Arnold Amateur in 6 weeks. Who knew! We have been focusing on getting more size on my legs and detail and size on my back. My diet has changed for this contest preparation as I am working on gaining size and includes more protein and carbs than I have had before. Sagi knows so well how my body responds to the nutrition and I have always come in with great conditioning and am planning on bringing more size and being in my best condition yet for the Arnold! I continue to make progress towards that Pro card in 2010! After the Arnold, I am planning on competing this year at Junior Nationals, Masters Nationals and Nationals. Below is my contest history: Length of Career: Just Started competing in 2009 CONTEST HISTORY - all NPC contests 2009 NPC Nationals - Placed in top 10...9th at my first National show.... November 21st in Florida 2009 Heart of Texas â&#x20AC;&#x201C; Overall Champion & 1st Place in both Lightweight & Masters 2009 Europa in Dallasâ&#x20AC;&#x201C; 1st Place in Lightweight & 2nd Place in Masters 2009 Lone Star Classic - 1st Place in both Lightweight & Masters and Selected as Best Female Poser for entire show. 2009 Ronnie Coleman Classic - 11th Place in Figure A & 13th Place in Masters Figure (decided I needed to switch to bb... good choice) When you surround yourself with successful people, good people and believe in yourself, good things happen and anything is possible! Itâ&#x20AC;&#x2122;s never too late to pursue your dream! Elizabeth Schneider beth.train2day@yahoo.com

INTERNATIONAL SPOTLIGHT DANIEL ROSATI

Welcome to the debut of “The International Spotlight.” This new addition will showcase amateur athletes from all over the world. We hope to introduce fans of not only Posedown Magazine but of bodybuilding to some fresh young physiques that will be moving our sport into the new decade. Opening our new addition is a young man that has as much potential as any NPC competitor at any Pro Qualifier in the United States. We are happy to present Daniel Rosati. PD: Daniel, thanks for taking the time to visit with Posedown. How long have you been competing and how old are you? DR: I’ve been competing for 10 years, but training for 15. I’ m currently 31 years old. PD: Where are you from? DR: Sao Paulo, Brazil. PD: What got you into the sport? DR: Bodybuilding has an atmosphere of a scientific nature to it. It’s almost an experiment, you will be modifying the special fields such as physiology, nutrition, resistance training, supplementation, rest, etc. I like this kind of thing. PD: Who has been your biggest influence? DR: Michael Jackson, despite not being an athlete directly, it is important to note what a perfectionist he was. This has influenced me a lot. PD: Wow! That’s something you won’t find in too many bodybuilding interviews. Who is your favorite bodybuilder or competitor of all time? DR: I don´t have a favorite one...each one had something special that made him a champion, so I appreciate everyone that has come before me. PD: What are your weak points that you want to bring up? DR: My arms. I am working really hard to add mass to my biceps and triceps. PD: What kind of diet do you use and how long is your contest prep? DR: I diet with all the food groups, high protein, low carb complex, and vegetables. My diet is anywhere from 12 to 16 weeks. PD: What does cardio look like for you in the offseason and during prep time? DR: In the offseason I do it 3 times a week just to keep the cardio-vascular and pulmonary system healthy. Pre-contest it goes up to 5 times a week; Stairs, 45 minutes after my workout or immediately after wake up, before I eat breakfast.

DANIEL ROSATI CONTINUES PD: What’s your favorite body part to train? DR: That’s easy, biceps and triceps! I love training arms! PD: Which body parts do you train together? DR: My training split matches biceps and triceps together, and shoulders and traps together. Everything else is trained by itself. PD: What are your favorite supplements? DR: Muscle-Tech, BSN and Universal are my favorite supplements, they are all awesome! PD: I have to agree with you, all 3 companies have great supplements. What are your future plans? DR: I want to turn pro and compete on the IFBB stage. PD: Did you play high school or college sports? If so what were they and what position? DR: Yes, like most people in my country, when I was in high school I used to play soccer. PD: What do you do to pay the bills? DR: I am a certified personal trainer. PD: What is something that people would find interesting about you that they don’t know? DR: I’m a kind of a chocoholic. PD: Man I bet that makes dieting even harder. What are your interests outside of the sport? DR: I like a lot of different things, bodybuilding isn’t my entire life. I enjoy music, animations, I play video-games, and really enjoy watching movies and dancing.

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