June 2009 Pose Down Muscle and Figure Magazine

ARNOLD CLASSIC 2009

SEE PHOTOS OF BOTH YOUR PRO AND AMATEUR COMPETITORS

OBJECTIVELY SPEAKING WITH BOB JOHNSON

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EDITORIAL

Cover page photo: Arnold Classic IFBB winner Kai Greene Photo By Kevin Martin Editor in Chief: Bob Johnson Editorial Director/Graphic Designer: Laura Johnson Creative Director: Clark Bartlett Publication Interest: Aaron Fletcher Photography: Mark Mason Kevin Martin Wendy Martin Dan Ray Photography Photos for Landon Johnson, Daniel Rosati stories, submitted by the athletes Individual photos submitted by athletes Contributing Writers: Angela Dillenberg Michael Bell Senior Writer Josh Murillo Clark Bartlett Contributing Column Writers Prince Fontenot- “Talking Candidly” Andy Haman - “Going Pro” Sara Long - Nutrition Corner Josh Bryant - Raw Strength Photos submitted by column writers/athletes monthly ******** Distribution by: Europa Sports

COPYRIGHT All content included in this publication, including but not limited to, text, graphics and images, is, unless otherwise noted, copyrighted under United States law and protected by worldwide copyright laws and treaty provisions. The compilation (meaning the collection, arrangement and assembly) of all content in this publication is the exclusive property of Pose Down Muscle and Figure Magazine LLC and protected by United States and international copyright laws. No use, including the reproduction, modification, distribution, transmission, republication, display or performance, of the content in this publication is permitted without Pose Down’s written permission.

LIMITS OF LIABILITY This Publication is provided by Pose Down Muscle and Figure LLC on an “as is” basis. Pose Down makes no representations or warranties of any kind, express or implied, as to the content written in articles and columns of the publication or the information, content or materials included in this publication. To the fullest extent permitted by applicable law, Pose Down disclaims all warranties, express or implied, including but not limited to, interviews, photos, written content of articles and perspective views of its columnist.

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Pro Posing!”

(Contest prep - Part 4 of 6) Let’s talk about posing. It’s funny, you can go to any local show and you’ll almost always find some guy up there who is in pretty good shape yet he poses like he doesn’t care…

This certainly is done everywhere! At the amateur, national and pro level!

We’ve all probably posed at one time or all the time without much practiceI still get caught in the “Awful posing Zone” but I think the guy who’s in the best condition will always come out ahead despite the “Awful Zone” having stated this I do however feel in close competitions with the physiques being close the guy who has practiced and poses smoother will be rewarded in the endSo go ahead and practice! if you think about about how much you flex in the gym, give some time to actual posing for the show and practice the required poses and position. Heck! most pro’s are still struggling here so don’t feel like there is no hope if your that guy who feels silly or awkward in this port of the game.

How early should you start working on posing before their show?

Posing, training should be done year round- not intense all year, but keep up with your mandatory’s and stances and practice a pretend routine every once in while through the year- It will help in the end!

GO PRO

With Andy Haman

Let’s talk about the poses themselves. We’ll just go right down the list. I want to cover all the mandatory’s, common mistakes and tips you can give that will improve the basic poses, ways they can hide weak points and show their strong points.

Front lat- probably the hardest pose to do and look normal doing it!

Mistakes? Not practicing it! Trying to flex the abs to much while pulling lat out. leave the abs alone here.

Tips?

If your having a hard time holding it, hit it 2 or 3 times, don’t just hold a bad or uncomfortable pose. Hold it a bit and try it again until another pose is called.

Double Biceps- We all have done this one a GaZillion times, No!? Well if you haven’t your in the wrong sport!

Mistakes? Blowing your air out of the abs and not staying tall and big!

Tips? Smile! this ones the money shot!

AH: Rear Double BicepMistakes? Not rotating your shoulders and hands back enough to the judges! and not flairing the lat out.

Tips? Keep hammies tight and spike that calve!

AH:Rear lat SpreadMistakes? Rounding the shoulders forward and bending at the waist forward.

Tips? Stand tall! bend one knee back and lean back a bit into the judges below.

Side Chest- Another tough oneMistakes?

Not turning your torso around to the judges enough and not pulling the judge side arm back.

Chest high here and tighten you judge side abs and obliques!

Side TricepsMistakes? Not flexing the side abs, while flexing the tricep.

Tips? Stay tight! blow the air out of the abs with shoulders high and head up and Flex that tricep!

AB/QuadMistakes? Not keeping the extended quad flexed while keeping the abs contracted.

Tips? Bring your arms up and over head as high as possible! blow out air hard and crunch down just a smidgeMost Muscular! mistakes? No brainer here- Guys are always bending way to far over in this one!

Tips?

Roll the shoulders forward and bring arms together thumbs folded and bend at the waist only half way. Throw a quad out and I like to bring my toe up and tense my leg hard!

Standing in the relaxed position is very important and this really where you can showcase your symmetry! practice flaring your lats out but not so much that you look crazy and un natural. If it feel s goofy it looks goofy!

Don’t get worried about being the biggest and baddest on these poses, just get relaxed and keep the abs tight.

Let’s get into stage presence and Tanning-

GO PRO

With Andy Haman

Tanning anymore can be totally artificial! the days of hours in the tanning bed are overThe tanning products are so good anymore I totally relie on them for all the shows and photo shoots.

Oil is a personal item, some use to much and some to little- Some use palm and some use ham!? ( Ha-ha) I’m getting giddy writing so much!

SorryFor me, I like to use a little almond oil or Jan Tana Glaze.

A small amount goes a long way and it give that muscle glow to help accident your muscular condition.

Posing music is certainly another personal preference, and it is something that can really make the whole show end with a bang!

Pick something that you like and feel comfortable with. I like upbeat music to include the audience into my routine and it gives me a extra boost to perform well!

What ever you choose make sure you bring two copies to the show, “just in case” and have it dubbed well and keep it with in the time requirements!

“Put the time in and you will be more confident!, When you’re confident you look the part and look good! When you look good you feel good! and when you feel good about your posing you look like you are having Fun! and Fun is contagious and part of the winners circle!

Smile, Shake someones hand, give them a compliment, We love em’ so does everyone else! along the way make someone Else’s day and make your experience a positive one for everyone you’re around. you have the ultimate power to make or break what kind of memories you keep of all you hard work and suffering.

Don’t worry about anything else- it won’t help anyways, you’ve already done the preparation and Now it’s time to enjoy all it as the suffering is in the pastNow have fun eating...

Take CareAndyProDaDdy!

www.Andyhaman.com

PRO MUSCLE RADIO WITH TRICKY JACKSON AND JOSE RAYMOND TUNE IN AT

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READ MY STORY........

My name is Landon Johnson and I am a 30 year old fitness/bodybuilding enthusiast. Bodybuilding has completely changed my life. I won’t be a bore with details but up until the last 7 years my whole life was consumed with a the lifestyle of drugs and dealing drugs. There wasn’t much of a teenage life to speak of. I quit school in 9th grade and went to selling and making drugs my full time “hustle”. As anyone who has been mixed up in the drug scene knows, you don’t play the game without both teams scoring. This means that I’ve been to prison a few times, but my story really doesn’t start till my last time in jail. I had already been in the local county jail for a year when my time came for trial. My trial lasted 2 days and resulted in me getting a 20 year sentence. My dad , who was 78 at the time, was at my trial and he came to see me at the jail the next day. He told me that he loved me and he was too old and unhealthy to be driving all over the state of Texas to visit me. He also told me that all he ever wanted was for me to get clean and live a life I dreamed of as a kid. That night my Dad died. I weighed about 270 lbs at that time. I had gained 100 lbs from the time of my arrest a year before. Feeling pretty much hopeless I didn’t know what my future held for me. I knew that I was going to be in prison for awhile so I just got in the grove of things as best as I could. I ate anything that I saw and before long I was over 280 lbs.

One day I went to tie my shoes and I actually lost my breath. I decided that day I had to do something. Coming from a family of overweight people I knew that I didn’t want to stay that way and live with the same difficulties as the other members of my family. I started doing push-ups in my cell the next day. I was able to do 10 sets of 10, and on the 11th set I was able to do 4. That’s where it all started. It gradually turned into a complete workout that I did every day for over an entire year.

During that year I got into reading fitness and bodybuilding magazines. I learned some stuff and found some heroes in the pages of those books. Ronnie Coleman, Jay Cutler, & The Arnold, just to name a few. After I got a job change by the prison administration, I was able to go to the rec yard and start using the weight machine. I wasn’t really sure of what I was doing but after more reading and trial and error I turned into the person that the people on the rec yard wanted to work out with and the guy everyone asked for workout tips .

This was how I learned what my passion in life was.

The void that I had been using drugs all those years to try to fill was finally full. I had finally found my place in life. I found something that I was good at and not by my own accord, but by the opinion of others.

I got out of prison on parole on Mar 22, 2007. Since that time I have become a certified personal trainer, I started my competitive career last April at the Ronnie Coleman Classic. I also competed in the Red River Classic in Norman OK. I work out 5 days a week with my best friend and trainer,

Micah Hooker, and help clients on a daily basis achieve there fitness goals. This year I am planning on filling my year with shows and helping my clients that compete to do the best they can.

N O D LAN NSON JOH

READ MY STORY......

Story submitted by Wagner Rosati

L E I N DA ATI S O R

Daniel Rosati is 30 years old and a Personal Trainer in Brazil, and Physical Education’s student.

He was the IFBB Brazilian Champion in 2006 in his category and overall.

Daniel was born in São Paulo, and has always been part of sports from a young age, getting involved with martial arts and soccer.

As a martial arts fighter, he felt the necessity to get a better performance in his training, so he started to work out.

In a small period of time in training, he was able to see some difference in his body, getting greats results.

After that, he incorporated weights into his training.

Mid 1992, Daniel went to Germany to study, and he started to work out in a gym near the school.

In that period, he got more involved with bodybuilding, because of his trainer that was currently Champion.

After one year and a half training hard in Germany, he went back to Brazil and continued his training.

Daniel Rosati is currently preparing for the National Brazilian Championship that will be this year Hopefully, if he gets a good position, he will be in the World Bodybuilding Championship in Dubai city.

TITLES Mato-Grosso-Brazil State Champion, from 2000 to 2004.

Champion of São Paulo Cup of Bodybuilding, category: 85kg, and overall - year-2.006.

Champion of Paulista Championship, category:75 kg and overall-year of 2006 by I.F.B.B Brazil.

Contact: e-mail:wrccdesign@gmail.com msn: rosatidaniel@hotmail.com

Reference Sites: www.cbcm.com.br (Brazilian Confederation of Bodybuilding) http://musclebrazil.hipertrofia.org/ent_danielrosati2.htm (website with some pictures of me) www.fotolog.com/danielrosati (my pictures) Featured Article on pages 14-15

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THE BENCH MONSTER BASICS

ARTICLE BY SEAN KATTERLE RYAN KENNELLY INTERVIEWD BY SEAN KATTERLE

I first met Ryan “BenchMonster” Kennelly at the WABDL (World Association of Benchpressers and Deadlifters) World Championship back in 2002. At that time, he’d just become the first person to ever officially benchpress 800 pounds (with the aide of a super shirt.) Around the turn of the millennium the technology for bench shirts was still limited to single ply polyester shirts which were only one step above the original versions of the 1980s and to multi layer denim bench shirts which were unforgiving and tough to master. Back in 2002, you had to be benching 600+ pounds WITHOUT the boost of a bench shirt to even consider trying to benchpress 750+ pounds with one. Nowadays, there’s competitors out there who’d normally get buried under 500 pounds who are suiting up with the new techno shirts to go after the 800 pound barrier.

That’s a good part of Kennelly’s public appeal and popularity. He’s a combination of massive muscle power and bench shirt technical wizardry. Without the super shirt, Kennelly’s officially benched 600 pounds on the platform (easily), he’s gone as high as 675 pounds in the gym and he’s hit power building sets like 315lbs x 40 reps and back to back sets of 315 x 20 and then 405 x 20 (which was captured on film.) Ryan’s been a bench shirt player since his late teens but, as of late, he’s put the shirts aside and focused more on leaning out (he’s gone from 345 burly pounds to 275 of lean body weight) and to rebuilding his raw power in the press.

Courtesy of Hardcore Powerlifting.com It was shot at Giorgio’s Gym in Spokane, Washington. This is Kennelly at 308 pounds body weight.

Despite all the marketing dollars saying otherwise, benchpress shirts should be avoided if at all possible. With their regular use they quickly go from being a tool to becoming a crutch. The latest versions of shirts offer so much “support” to the lifter that, in my opinion, the person’s stabilizer muscles become weak and muscular imbalance sets in.

Kennelly found this out the hard way unfortunately. Up until this year, the only serious injury he ever sustained while benching was a minor pec tear while lifting in a denim bench shirt. The shirt was so tight that Ryan had to work with 150 pounds over his raw ability just to get the bar to come down and touch his chest. When he got out of the groove, the bar drifted out of position and all the strain caused his pectoral muscle to rip. Kennelly’s most recent injury happened when he dropped his shirt training this last winter. Months of only benching heavy with a shirt on had weakened his shoulder muscles and connective tissue. So, when he went to work some sets with the 500-600 pounds he used to throw around on a regular basis, he severely strained his pec delt tie-in which has put him out of commission and into physical therapy for a six month period.

So I encourage all of you to learn how to power bench without the benchpress super shirts and to build legit pressing power like the iron sport legends of the 1960s, 70s and early 80s. I’m also hoping that parents, coaches and lifters will start putting pressure on the Texas High School Powerlifting Association to ban the benchpress shirts from their competitions. Teenagers should have healthy joints and at that phase in their life they should be building up the strength of their stabilizer muscles so they’re better prepared for classic powerlifting, other sports and for physical labor in the work world. There’s no reason that a healthy teenage weight lifters needs a tight fitting, artificial lifting aide like a bench shirt. A pair of wrist wraps, a powerlifting belt and a block of chalk should provide more than enough support during their benchpressing.

( Ryan Kennelly is currently sponsored by Maximum Human Performance www.GetMHP.com )

“On a side note, Ryan Kennelly put on a little show himself. For those of you who don’t know who Ryan is, he’s one serious monster.

He wanted one of our “The Cage” t-shirts and Sgt. Rock told him he had to win one by getting on the bench and doing 315 for 30 reps.

So what did he do? He hit 40 f**king reps at 315.

All this after benching over 800.

Gotta give that brother props.

When it comes to benching, he’s an animal.” - Written by Universal Nutrition and published on their official AnimalPak.com website.

This is Kennelly at 285 pounds body weight.

This photo was taken at StarFit in Kennewick, Washington by joshwinsor.googlepages.com

But now it’s time for me to get off my soap box and to get on with my interview with Ryan Kennelly. This interview was recently published in BOSS’s BodyTalk Magazine but it’s my creative property and they’ve happily consented to Pose Down Magazine reprinting it in this issue. So, if you’re currently raw benching between 225 and 310 pounds, read on and hopefully you’ll learn a power training program that will enable you to finally load up 3 wheels on each side of the bar !

Sean Katterle - Magazines these days are filled with advanced training routines that the pros use. A lot of these articles are inspiring and informative, but they aren’t of a lot of use to the novice lifter who isn’t yet physically prepared for those weight/set/ rep schemes. Please outline a benchpress training program for a lifter who has a max benchpress of 225 pounds (Interviewer’s note; a max benchpress is what you can bring down to your chest, pause, and then press up completely by yourself for one rep while keeping your butt planted firmly on the bench).

Ryan Kennelly - Start with benching once per week and start with 45% of 225 for 8 sets of 3 reps, going up 5% each week.

Once you get to 75%, you will only do 4 sets of 3 reps. Then, when you’ve reach 85%, you will do just 2 sets of 3 reps. At your 100% max of 225 you will be able to do 1 set of 3 reps for sure and you will have a new 1 rep max of around 250. Whatever you can triple on the bench, you multiply it by 10%, and that’s going to be within 10 pounds of your 1 rep max. With this basic training program, your assistance work will be rack lockouts, skull crushers, and close grip incline presses. With all of your assistance work sets perform sets of five reps, increasing the weight each set up to a heavy set of 5 reps (where you can barely get the fifth rep) and then quit. Always finish your benchpress workout with high rep tricep pushdowns for added muscle fatigue. Some optional shoulder work can be done on this day also such as front plate raises (or front dumbbell raises) for the front deltoids and side dumbbell laterals for your side deltoids. High reps should be employed when performing these shoulder exercises.

Sean - The second half of the benchpress is the called the lockout by powerlifters. The triceps are the muscles that are primarily involved in this portion of the lift. What are your top three favorite triceps assistance lifts? Why? How many sets and reps for each lift?

Ryan - I like close grip benching and rack lockouts. These will build serious strength in the triceps and shoulders and will quickly add pounds to your press. When training these, work up to a heavy set of 5 using close grips on all lifts. A close grip on a barbell is at least one complete hand width in from your competition grip.

Sean - When you benchpress, do you ever rep to failure? Why or why not?

Ryan - No I always do heavy triples in training using weights that I’m confident I’ll get. But, if I’m out 4 weeks from contest, I will rep till failure on my heavy pressing exercises only. This gets my body primed for the big contest lift.

Sean - A lot of lifters have been hearing about powerlifters using “bands, boards, and chains” in their training. Please explain the basic concepts behind using bands and chains in benchpress training.

Ryan - Bands will teach you to build kinetic energy in the eccentric phase or lowering of the weight. The training bands will pull down on the bar and make you gather all that energy and use it to explode on the concentric phase. This is done by using the lats to lower the bar; by driving your upper inner triceps into your flexed lats, which saves your shoulders from taking the brunt of the lowering phase weight load. Also the bands will build extreme lockout power by the fact that the weight load will get heavier as the bar reaches lockout (the more the bands stretch, the more resistance they provide). Your muscles will begin to learn that they will have to work harder at the top of the lift too and that mind-muscle conditioning will pay off in pounds. Flex Bands are the #1 brand of training bands. They’re sold by House of Pain IronWear and you can order them at HouseOfPain.com Chains will build great speed in the benchpress. When you bring the bar to your chest, the chains will pile onto the floor and make the load lighter at the bottom. When you begin pressing, and the barbell comes off your chest, the chains (which are attached to the barbell) will come up off the floor adding to the level of weighted resistance. The lifter will learn to explode with great force trying to out race the chains off the floor. Once again, your body will become very responsive to this type of training and it will teach you to develop force velocity and tremendous speed throughout the lift. You can purchase chains and chain link connectors from your local construction supply store.

Boards will allow you to train your sticking points (a sticking point is the point in the press where you sometimes miss, or fail, in an attempt) in the benchpress. Board presses also build great tricep strength. You will be training at 3,6, and 8 inches off your chest (depending on how many boards you’re using) and you’ll come to a dead stop on the boards (taking the momentum out of the lift). This will build your benchpress at its weakest points (to overcome your sticking points) and it will train your lockout power. With the boards, you will be starting at a mid range point in the benchpress, and from a dead stop, and that will teach you to strengthen and overcome your sticking points in the pressing phase of the lift.

This is Ryan Kennelly raw benching 675 pounds in the power rack. This photo was taken at the Starfit Fitness Club in Kennewick, Washington and the picture was shot by joshwinsor.googlepages.com

RYAN KENNELLY INTERVIEWD BY SEAN KATTERLE Continues Sean - In addition to flat bench work, how often do you train on a decline or incline bench?

Ryan - The decline benchpress is a lift that’s trained in the off season or when a meet is more than 8-10 weeks away. Incline benchpressing is performed as assistance work. On the incline press, I like working up to heavy triples, using a close grip, which strengthens the triceps.

Sean - In my opinion, the power rack is one of the greatest gym equipment inventions ever. In what ways do you use a power rack in your benchpress training?

Ryan - I only use the power rack for rack lockouts, training the top 4 inches of the press and no more than the top 8. To do this, I set up the flat bench inside the power rack, position the safety pins at the appropriate height, and then press off the pins, coming to a complete stop on the pins before pressing up for another rep. I use a close grip and I work up to 3-5 sets of five heavy reps.

Sean - What, in your opinion, are the most common training mistakes that you see lifters make?

Ryan - I think that the most common mistakes are over training, under training, and maxing out on big lifts too often.

Training the benchpress more than twice a week is definitely over training. Training the benchpress less than once per week is most likely under training. And, a lifter should only work up to a max bench 3-4 times per year at the most. The rest of the training year should be working with sub-maximal poundage in preparation for the next max attempt.

Sean - Describe which muscles are most used in benchpressing and their role in the benchpressing process.

Ryan - Shoulders, pecs, lats, and triceps are the muscle groups primarily used in benchpressing. Lats are most important because they are first used when lowering the weight. Your upper back/lats are also where the all the weight is transferred.

Your shoulders and pectorals are then employed at the bottom of the lift and then the triceps will be the muscles that press your arms (and the bar) into lockout position which finishes the lift. You must use the chest, shoulders ,and triceps equally (full force) when pressing the weight; these three muscle groups working together throughout the concentric part of the lift is how you should be pressing.

Sean - What are your three favorite shoulder assistance lifts? How many sets and reps for each lift?

Ryan - I like plate raises, side delt dumbbell raises, and upright rows. I do 4 sets of 6-8 reps on these exercises and that really puts a burn on my muscles!

Sean - Those are some great answers! Thanks for your time Ryan. I appreciate it and I’m sure the people reading this article do too. ( Ryan Kennelly is currently sponsored by Maximum Human Performance www.GetMHP.com )

About the Author - Sean Katterle is the owner of Hardcore Powerlifting.com His company produces and promotes The Kings of the Bench and The Clash of the Titans professional benchpress and powerlifting competitions. These contests are ran in the classic style; same day weigh-ins, no bench shirts, no powerlifting suits, strict but fair officiating and no drug testing. These competitions have been held at The Europa Super Show, The Olympia Expo and, most recently, at The 2009 Ronnie Coleman Classic Expo in Mesquite, Texas. Sean’s also a columnist for Iron Man Magazine and you can read his Power Surge articles in that publication every month. Powerlifters and powerlifting fans are welcome to contact him via email at SeanZilla@HardcorePowerlifting.com Sean and his company are always looking for event sponsors and for strength athletes looking to take their game to the pro level.

LONG LIFE NUTRITION

BY DON & SARAH LONG

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Pear Berry Protein Crisp Ingredients: 7 fresh pears (you can sub. other fruit) 1 cup frozen blueberries Cooking spray 1/8 c splenda 1 tbsp lemon juice 3/4 c oatmeal 2 tbsp milled flaxseed 4 egg whites 2 tbsp cinnamon 2 scoops vanilla Whey Protein powder 1/4 c chopped walnuts Sugar free syrup

Prep: pre-heat oven to 375 slice pears into ¾ in slices Spray 12x12 baking dish with cooking spray.

Arrange pear slices and blueberries in dish.

Sprinkle splenda and lemon juice over fruit.

Mix oats, flaxseed, cinnamon, and whey in a bowl.

Add egg whites until mixture is lumpy and crumbles. Spoon over fruit.

Top with walnuts (if desired) and squeeze a small amount of sugar free syrup (or natural honey) over entire dish.

Bake at 375 degrees for 20-45 minutes or until fruit is soft and topping is brown.

Serve warm or @ room temperature. You can also top with lite cool whip too!!! ENJOY Nutrition: serves 8-10 Calories= 250 Fat= 9g Carbs= 35g Protein=16g

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x x x x

NUTRITION COUNSELING COMPREHENSIVE MEAL PLANS QUICK AND EASY RECIPES CONSTANT MOTIVATION AND COACHING

LIONEL BROWN L’TRAIN’S SHOULDER ROUTINE

I really started training them hard in 05, I was told my arms were starting to overpower my shoulders. I always used military presses as my main stable for mass, But thanks to the great Ronnie Coleman. I seen him pressing dumbbells, me being a big fan, I decided to try them for myself.

I warm up on a shoulder machine using a light stack to get a little blood going, then I go into my first exercise seated Dumbbell presses. Doing 4 sets keeping the reps between 8-12. I’ve worked my way up to 150lbs using strict form, and managing to get 10-12 reps with these puppies following that exercise. I then move into side laterals. My focus is to make them rounder, so I like to pause at the top for about a second to force more blood into that muscle. That exercise is done with 4 sets using 10-12 reps. Next is standing upright rows, but I do them with a wide grip to add more depth to the side head of my delt. That is one tip that I’ve learned, over the years. That exercise is performed using 4 sets with 10-12 reps. Next will be rear delts. I like to lay on an incline bench for this movement, really squeezing hard using the dumbbells. I really like using dumbbells because they’re great for shaping and building the muscle. You know the cliche to a known analogy, why not knock out two birds with one stone. And my last tip, you should always do shrugs with your back routine. That’s L-Train’s shoulder routine!

LIONEL BROWN CONTEST BIO 2008 IFBB Atlantic City Pro 14th 2008 IFBB 15th Annual Sports/Fitness Weekend & Europa IFBB Super Show 17th 2007 IFBB Atlantic City Pro Bodybuilding, Fitness And Figure Contest 15th 2007 IFBB New York Pro Bodybuilding Contest 16th 2006 NPC USA Bodybuilding And Figure Championships (IFBB Pro Qualifier) 2nd 2005 NPC USA Bodybuilding & Figure 4th

TRAINING LEGS WITH NATALIE WAPLES

Typical leg workout (usually Tuesday and Saturday) twice a week (one day is a heavy weight/low rep and the second is lighter weight/higher rep)

Day 1 - 4 sets each (including one warm up), 8-10 reps except for calves which is 20-25 reps -Front squats -Stationary lunges -leg extensions -Decline leg Press (single and double leg) -Wide leg dumbbell deadlift -Hamstring curls -Seated Calf Raises

Day 2 - 3 sets, 20-30 reps except calves -Jump Squat -Walking lunge with kickback -hamstring curl on stability ball -alternating lunge -step ups -calf raises on stairs (100 reps) Tips: -Always focus on the muscle you are working and SQUEEZE! -use drop sets and negatives to intensify the workout -keep your core as strong as possible and remember to breathe properly.

Personal web page: www.seriousaboutfitness.com/nataliewaples/ www.nataliewaples.com Resides: Ottawa, Ontario, Canada Date of birth: October 31st Hair Color: Brown Eye Color: Dark brown Height: 5’7” Body weight: (Off season) 133 lbs Body weight: (competition) 125 lbs Natalie Waples IFBB Figure Pro

B LEE

S K AN

Our Champion this month should be a familiar name to any bodybuilding fan. Lee Banks has been in the hunt for a pro card for a few years now.

Lee’s physique is a combination of great lines extremely round muscle bellies and a ton of muscle. We caught up with him at the NPC National show in Atlanta back in November.

PD: Lee thanks for taking the time to visit with Posedown. Where are you from Lee? LEE: I was born and raised in Jacksonville, Florida.

PD: Do you still currently live there?

LEE: Yes, I still live in Jacksonville.

PD: What got you interested in bodybuilding?

LEE: My father was an amateur bodybuilder; so I followed in his footsteps.

PD: Anyone influence you other than your father when you were younger?

LEE: My biggest influence is Arnold Schwarzenegger because he exemplifies the limitless potential obtained through bodybuilding.

PD: Who is your favorite bodybuilder of all time?

LEE: Even though he dogged me this year, I must admit that Flex Wheeler had the best physique to ever grace the bodybuilding stage.

PD: I have to agree with you their man, Flex exemplified the perfect bodybuilder in my eyes too. You haven’t been competing very long have you?

LEE: I have only been competing for six years, (since 2003) I am 37 years old.

PD: Why such the late start?

LEE: I got a late start in bodybuilding for couple of reasons. I wanted to compete when I was in my twenties but marriage, family and my business took preference. It took me an extra ten years to make it onstage.

PD: I see. A person has to make priorities in life. You made it though and you have certainly made a name for yourself. Give me a list of some of your better placings at the National Level shows.

LEE: 2008 NPC North Americans: 2nd Heavyweight 2008 NPC USAs: 3rd Heavyweight 2007 NPC Nationals: 3rd Heavyweight 2006 NPC Nationals: 6th Heavyweight 2006 NPC USA: 8th Heavyweight 2005 NPC Nationals: 6th Light Heavyweight PD: It doesn’t take a rocket scientist to see the steady progress up the ladder.

2009 looks to be your year if the pattern continues. What are you working on to ensure you bring the perfect package to the stage this year?

LEE: I want to bring up my quads and calves. I think if I improve there and add that to small waist, nice lines and big guns I will be happy.

PD: What kind of contest diet do you use?

LEE: I use a low carb diet that usually last 12 weeks.

PD: How low do you usually take your carbs on a daily basis and how much fat is usually consumed per day?

LEE: I usually go no lower than 75 grams of carbs per day. I consume 84 grams of fat per day.

PD: How do you work your cardio into your contest prep?

LEE: My cardio is one hour moderately walking on the treadmill in the A.M. Then I follow that up with 30 minutes of swimming after training in the P.M. PD: Swimming huh? You don’t hear of too many bodybuilders that get ready for a show by swimming. When and how did discover that works for you?

LEE: I discovered it about two years ago. I initially started swimming to help me with my breathing; however I noticed that my conditioning improved as well.

PD: What’s your favorite body part to train?

LEE: I love to train quads because it really challenges me to my limits. My favorite lift is squats because it really strokes my ego throwing 500 pounds on the bar and going for 10 reps.

PD: What does your split training split look like?

LEE: I train Bis with Chest, Tris with back, calves with hams. Push -pull baby!

PD: What are your favorite supplements?

LEE: Champion Nutrition of course. I love the amino shooters and Glypro xts.

PD: What are your plans for the 2009 competitive season?

LEE: My ultimate plan is to go pro in 2009. I am going to do the USA”s.

PD: Did you play sports in high school?

LEE: Yes, I was a center forward on the soccer team. lol!

PD: That’s a hard picture to imagine, Lee Banks running around a soccer field. What do you do to pay the bills?

LEE I own and operate three child care facilities. I am also a Desert Storm veteran.

PD: That’s different from most of the careers that aspiring pro bodybuilders have. How did you get involved with child care facilities?

LEE: I grew up in it. My mother has been in the business for 30 years.

PD: What do you like to do relax and get away?

LEE: I like fishing when I get the chance.

PD: Lee I appreciate you taking the time to visit with us a little. Good luck in 2009! Be sure to check out more of Lee at www.leebanks.net

B E LE

S K AN

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THE FUTURE Bree Marsh has only been competing seriously for 2 years, but in that short time she has already placed in the top 10 in three different pro qualifiers. Bree got into weight training back in 2003, but only competed for one season. She enjoyed competing, but felt she needed to put her time into her school work. That decision paid off as she earned a master’s degree in nutrition and is now a licensed dietician. Now that Bree has finished with her education, she is focusing not only on competing, but also helping other athletes with their nutrition. She and her husband, who happens to be an Elite Tri-athlete, are planning to start their own online training and nutrition business. This is going to be one busy girl in 2009 because, on top of all of this, she says, “This year, I plan on doing at least two national figure shows and my first triathlon! I am shooting for the USA’s in Vegas for my first show of the season because I haven’t done this show yet and I would love to go out there for a little vacation! This show will be four weeks after the triathlon, so it will be interesting to see how my body responds to a different type of training! I also hope to do the Team Universe figure show in NYC. I really want to do a fitness show soon as well...hopefully in the beginning of 2010- if I can get everything lined up!” Look for big things from Bree in ‘09.

The men’s lightweight class has been dominated by two individuals the last couple of years. However, things are changing. Peter Putman, with all of his media attention, is now in the IFBB and Al Auguste now has a new face to battle- Chulsey Graham. Chulsey has been quietly working his way up in the ranks of the NPC. He started a decade ago, in 1998, with a 3rd place finish at the Ronnie Coleman Classic. Ten years later, he has placed in the top three of four different pro qualifiers, even winning the Middleweight Division at the 2008 North Americans and placing third at Nationals in Atlanta behind the previously mentioned Peter Putman and Al Auguste. Chulsey plans to take his off-season weight up, to around 230 pounds and make the necessary improvements before hitting the stage again the USA’s in 2009. This McKinney, TX resident works as a real estate investor when he isn’t in the gym.

He says, “My team of investors and I provide affordable homes to families and individuals who have the desire to own their own home.” Give Chulsey a little more time and he will be making his home in the IFBB.

RAW STRENGTH

BY JOSH BRYANT

Attending meets in the mid south region, you have probably seen this guy. He doesn’t say a whole lot, is super muscular and consistently has a raw bench that increases at a rapid rate. I am proud to introduce to all of the readers arguably the best raw bencher in the world, and certainly the most consistent, Ben Graves. If you have ever seen him bench press, you can attest to the fact that Ben’s raw strength and explosive power is unparalleled. Ben has officially bench pressed 615 lbs raw, with a close miss at 630, and has bench pressed over 600 four separate times in competition.

JB-Ben, congratulations on officially benching press 600 lbs raw in four separate meets, holding the APA World record Raw and being the first person to crack 600 raw in the “Blue Grass” State! Thanks for the interview opportunity. Introduce yourself to the readers.

BG-My name is Ben Graves. I live in Franklin, Kentucky. I am 30 years old, 6 foot and 305 pounds. My occupation is Gym Manager and personal trainer. I compete mainly in bench press only meets.

JB-How did you get started in powerlifting?

BG-I have been weight training since I was 14 years old. In ’03 I was training with a couple of friends using a five day split bodybuilding type workout and got decently strong. So, I figured why not give this a shot and see what happens.

JB-How long have you been competing? Have you competed in anything besides bench press meets?

BG- I did my first APA push pull in 2004. I think I ended up with a 530 pound raw bench and a 630 pound raw deadlift at around 265 pounds of body weight. Yeah, I tied for first place at 2007 Texas Strongest Man (Atlantis format). I also won a North American Strongman Society Gold Level meet in Illinois in January of ’08.

JB-As a strength athlete, what is your proudest accomplishment?

BG-Without a doubt my 615 pound raw bench press at 297 pounds. The bench press has always been my favorite lift.

JB-What are your best lifts in the gym and in competition?

BG- My best lifts are a 315 pound close grip bench for 27 reps. I was just goofing around with some guys and tried it. Also, a 365-pound push press for two reps. I also did 405 pound front squats for three reps. I also placed a 410 pound atlas stone on a five-foot platform. Competition would be a 615-pound raw bench and a 735-trap bar deadlift.

JB-Have you always been strong?

BG- No, I was a skinny teenager. I didn’t gain any real weight until my early twenties. I just stayed consistent and didn’t give up. At my first training session with you, all I could bench was like 480 pounds, in January of 2006. Even that was after 13 years of training.

JB-As a strength athlete, you are well aware of the heroes in the game that have come before you. Who has inspired you along your journey?

BG- I am inspired by many lifters of the late 70’s and early 80’s: Arcidi, Kaz, and Doug Young. As far as recent lifters, I like to watch Kennelly, of course. I also like the other lifts such as the Atlantis format; I thought that was really cool. Josh Bryant’s 445-pound overhead press was insane.

JB-You have always lifted raw, what is your reason for this? Has it ever crossed your mind to wear a bench press shirt and see what you can do?

BG- Honestly, it feels natural to me and I have a decent raw bench, therefore, I really don’t have a reason to shirt up. I have never even put on a shirt, and I don’t have any plans to anytime soon.

RAW STRENGTH CONTINUE

JB-What do you attribute to such rapid strength gains? You went from a slightly above average bench presser to arguably the best raw bench presser in the United States?

BG- The gains are definitely from consistent training and sticking to our game plan. I don’t miss meals and I don’t miss training, everything else has to wait. If your going to reach your potential, you cant halfway do something.

JB-Tell us about your training and how you prepare for competitions?

BG- My training is old school powerlifting, with some newer twists. I don’t use boards or chains, but I use jump stretch bands occasionally. Using the full range of motion with bands has great transference to a raw bench press. I like the JM press and the overhead work. Sometimes, we do concentric bench presses from a rack starting directly on my chest. I train speed quite a bit, that’s why I can drive explosively through sticking points. I do not train speed how Westside traditionally does. I train all three lifts every week, split up into four days. I train squats and the deadlift with the same intensity as the bench work. I think this has helped me tremendously. Josh Bryant is my trainer; he sends me my workouts weekly and we correspond frequently by e-mail and phone. His Web site is joshstrength.com.

JB-Does your training differ preparing for competition from the off-season?

BG- Oh yeah. Off-season training has a ton of volume. As a meet approaches, the weight gets heavy. Sometimes, he has me do overload work, but he always factors in de-load training sessions. This keeps my central nervous system fresh and minimizes aches and pains.

I’m not a big fan of off-season work. I have to do a lot of reps!!!!!! Ha ha ha. I know it has its place in the scheme of things but I would much rather train for a meet. Josh follows a periodization model, but the conjugate method is used through out the program. We never get away from the core lift.

JB-Do you have training partners?

BG- I haven’t had a training partner in over two years. I really don’t have a great environment to train in; I train in a commercial gym. I always have to find a spotter and I have to listen to pop music. I would love to relocate somewhere else to be able to train in a more suitable atmosphere, perhaps to Metro Flex Gym in Arlington, Texas. This would be more beneficial to me now more than ever.

JB-Do you follow a specialized diet or take any supplements?

BG-When training for a meet I eat a lot of everything. Mostly beef, pasta, peanut butter, whole milk, chicken, and eggs. I get in around 7000-7500 calories a day.

I drink two protein shakes per day between meals and a 1200 cal shake before bed. My metabolism is fast; gaining weight is hard for me!

JB-Anyone that has seen you in person can attest to the fact of your presence. You have the classically strong look, unlike many elite shirted bench pressers. What do you attribute this to?

BG- I attribute that to never using equipment. Having never used a shirt, I have a good, strong base to work with. I can’t hide behind weak power off my chest and a mediocre lock out; my muscles do all the work. I don’t have weak body parts. Everything has to work together to get the lift. To build size, using high volume, heavy weights, a high protein diet are essential.

JB-What does the future hold for Ben Graves? Do you have any goals or predictions you would like to share?

BG- I want a 650 pound raw bench this year; I feel that is very obtainable. My long-term goal is to break the record, no doubt about it.

Some guys benching raw today have made claims yet to be seen.

I can back it up.

JB-Thank you for this interview Ben, anything you’d like to add: BG- I thank my family, friends and all of the support I have received throughout the powerlifting community. Thank you to Josh Bryant for taking me from average to world-class in less than two years.

Winners Announced for Third Annual Arnold Amateur Bodybuilding, Fitness, Figure and Bikini Championships (Submitted by the Arnold Classic)

COLUMBUS, OHIO – The top 258 amateur competitors from around the world and USA competed in the Arnold Amateur IFBB International Bodybuilding, Fitness, Figure and Bikini Championships at Veterans Memorial Auditorium and the Greater Columbus Convention Center March 5-7 as a part of the Arnold Sports Festival.

Overall winners in each category include: Egberton Rulove Etienne Winklaar – Men’s Bodybuilding; Elena Shportun – Women’s Bodybuilding; Sylvia Tremblay – Fitness; Jayme Galloway – Figure; Ali Sonoma – Bikini.

“We had athletes from about 40 different countries competing this year making this one of the biggest international events of its kind” said Bob Lorimer, owner of MetroFitness Gyms and the events coproducer with the Fitness Factory’s Mike Davies. “We are fortunate to collaborate with such wonderful partners like Rafael Santonja, President of the International Federation of Bodybuilding and Jim Manion, President of the Nation Physique Committee who help us bring together so many talented competitors,” Lorimer added.

Overall winners received a Tony Nowak Arnold Classic jacket, tickets to the Arnold Classic and had their pictures taken with Gov. Arnold Schwarzenegger. Each weight or height class winner received a one year subscription to Posedown Magazine presented by Bob and Lauranne Johnson. The top five competitors in each weight or height class received trophies.

Overall Men’s Bodybuilding winner: Egberton Rulove Etienne Winklaar of the Netherlands.

Other winners of the Arnold Amateur Bodybuilding Men’s competition include: Bantamweight: 1st Bernabe Ramirez Balbuena – Mexico; 2nd Denis Pedneault – Canada; 3rd Jason Ste. Marie – Canada; 4th Lowell Starr – USA. Welterweight: 1st Jose Javier Reynoso – Mexico; 2nd Leo D’Adderio – France; 3rd Chantha Yun – USA; 4th Kob Yan – USA. Lightweight: 1st Danny Cacchirillo – Canada; 2nd Mauricio Garza Garza – Mexico; 3rd Alessandro Zuccaro – Italy; 4th Montaser Zaki Mahmoud Genidy - Egypt; 5th Andrew Awak – USA. Middleweight: 1st Charles Mario Soares – Brazil; 2nd Angel Manuel Rangel Vargas – Mexico; 3rd Peter Lagermand – Denmark; 4th Victor Javier Senovilla Cuellar – Spain; 5th John Durante – USA. Light Heavyweight: 1st Kamal Abdullsalam Abdulirahman – Qatar; 2nd Shaun Joseph Tavernier – UK; 3rd Grechukhov Vitaliy – Ukraine; 4th Dmitry Klimov – Russia; 5th Raul Martinez – USA. Heavyweight: 1st Pavel Kirilenko – Russia; 2nd Pablo Eliodoro Ayala Zayas – Paraguay; 3rd Michael Kefalianos Australia; 4th Andrzej Maszewski – Poland; 5th Glayson Souto – Brazil.

Super Heavyweight: 1st Egberton Rulove Etienne Winklaar – Netherlands; 2nd Lionel Beyeke – France; 3rd Julio Cesar Balestrim – Brazil; 4th Jaime Atienza – Spain; 5th Alvin Small – United Kingdom.

Overall Women’s Bodybuilding winner: Elena Shportun of Russia.

Other winners of the Arnold Amateur Bodybuilding Women’s competition include: Lightweight: 1st Johanna Dejager – Canada; 2nd Millie Cleveland – Bermuda; 3rd Stacey Pillari – USA; 4th Alisha Morrow – USA; 5th Denise Dinger – USA. Middleweight: 1st Elena Shportun – Russia; 2nd Jill Lundy – USA; 3rd Jo Stewart – New Zealand; 4th Salla Kauranen – Canada; 5th Krista Schaus – Canada.

Heavyweight: 1st Maria Rita Bello – Argentina; 2nd Alevtina Goroshinskaya – Russia; 3rd Geraldine Morgan – Chile; 4th Dawn Elsea – USA; 5th Marcia Ferguson – USA.

Overall Fitness winner: Sylvia Tremblay of Canada.

Other winners of the Arnold Amateur Fitness Championship are: Short Class: 1st Sylvia Tremblay – Canada; 2nd Allison Ethier – Canada; 3rd Malena Marquez – USA; 4th Patricia Venus Nguyen- Belgium; 5th Lee Michelle Yeager – USA. Medium Class: 1st Meredith Miller – USA; 2nd Lauren Niehaus – USA; 3rd Morgan Spoon – USA; 4th Patricia Sordoni – Belgium; 5th Lee Randell – Canada.

Tall Class: 1st Autumn Edwards – USA; 2nd Tamee Marie – USA; 3rd Tatiana Tishchenko – Russia.

Overall Figure winner: Jayme Galloway of Canada.

Other winners of the Arnold Amateur Figure Championship are: Women’s Figure A Class: 1st Nicole Coleman – USA; 2nd Juana Guadalupe Esparza Guerra – Mexico; 3rd Gloria Keplinger – USA; 4th Sara Schumann – USA; 5th Lindsey Bundy – USA. Women’s Figure B Class: 1st Jayme Galloway – Canada; 2nd Rachel Delmotte – USA; 3rd Christina Rieder – USA; 4th Claudia Sofronia – USA; 5th Stephanie Martini – USA. Women’s Figure C Class: 1st Shonda Lewis – USA; 2nd Nina Cash – USA; 3rd Nancy Tremblay – USA; 4th Ivonne Acosta – USA; 5th Stacey Walker – Australia.

Women’s Figure D Class: 1st Laure Lee Pine – USA; 2nd Heather Grace – USA; 3rd Teresa Brant – USA; 4th Laura Bailey – USA; 5th Kathleen Lamberson – USA. Women’s Figure E Class: 1st Lee-Ann Ellison USA; 2nd Dannie Allison Hogan – USA; 3rd Jocelyn Langton – USA; 4th Marie-Christine Deblock – France; 5th Wendy Bogard – USA. Women’s Figure F Class: 1st Lori Mork – Canada; 2nd Kimberly Lairet – USA; 3rd Stephanie Billings – USA; 4th Sheri Fisher – Canada; 5th Andrea Lyons – USA. Overall Bikini winner: Ali Sonoma of San Diego, California.

Other winners of the Arnold Amateur NPC Bikini Championships were: Tall Class: 1st Ali Sonoma – SanDiego California; 2nd place: Sonya LaGore, Flushing – New York; 3rd Melissa Pittman – Lutz, Florida; 4th place: Nicolle Long – Grand Blanc, Michigan; 5th place: Kimberlee Strickland – Chicago, Illinois.

Short Class: 1st Gia Allemand – New York, New York; 2nd Kristal Marshall – Parker, Colorado; 3rd Beth Roedersheimer – Cincinnati, Ohio; 4th Brooke Johnson Griffin – Villa Hills, Kentucky; 5th Joleen Axworthy – Detroit, Michigan.

The Arnold Sports Festival, with bodybuilding as the heart of the weekend, features 37 events, 12 Olympic sports, 17,000 competitors, and more than 165,000 spectators.

For more information see our websites: www.arnoldclassicamateurbodybuilding.com, and www.arnoldsportsfestival.com

Third Annual Arnold Amateur Bodybuilding, Fitness, Figure and Bikini Championships

THE ARNOLD AMATEUR STRONGMAN WELCOMES NEW STRENGTH ATHLETES TO THE 2010 ARNOLD SPORTS FESTIVAL Amateurs Perform Amazing Feats of Strength March 5 & 7, 2010 Columbus, Ohio – North American Strongman, Inc., the premiere governing body for amateur strongman athletes, will join forces with The Arnold Sports Festival to present the 2010 Arnold Amateur Strongman. The event will be held Friday, March 5 and Sunday, March 7 at The Greater Columbus Convention Center.

The competition will feature a selection of up to 50 amateur strongman athletes from around the world. Ten top amateur strongmen from the United States and Canada are expected to compete, including Texas’s Ryan Bracewell and Dan Harrison of California.

“The Arnold Amateur Strongman will present an international selection of elite amateur competitors from the USA, Canada, Latvia, Russia, Australia, Iceland, South Africa, Lithuania, and more,” said Dione Wessels, President & CEO of North American Strongman. “We are honored to join Jim Lorimer and The Arnold Sports Festival in the presentation of this thrilling new event.”

The Arnold Amateur Strongman will not conflict with the annual Arnold Strongman Classic, which will be held at different times on Friday and Saturday. “My committee and I are in full support of this new event,” said Dr. Terry Todd, director of the Arnold Strongman Classic. “In fact, we intend to invite the winner of the event to take part in the 2011 Arnold Strongman Classic.”

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ARNOLD CLASSIC 2009 Figure 1. Ziville Raudoniene 2. Gina Aliotti 3. Amy Fry 4. Kristal Richardson 5. Felicia Romero 6. Monica Brant 7. Heather Mae French 8. Sonia Gonzales 9. Sherlyn Roy 10. Erin Stern 11. Chastity Stone 12. Latisha Wilder 13. Juliana Malacarne 14. Huong Arcinas 15. Lenay Hernandez 16. Brenda Smith 17. Georgina Lona

Mens Bodybuilding

1. Kai Greene 2. Victor Martinez 3. Branch Warren 4. Toney Freeman 5. Silvio Samuel 6. Moe Elmoussawi 7. Dennis James 8. Sergey Shelestov 9. Johnnie Jackson 10. Ronny Rockel 11. Gustavo Badell 12. Ahmad Haider 13. Marcus Haley

Womens Bodybuilding 1. Iris Kyle 2. Debi Laszewski 3. Yaxeni Oriquen 4. Heather Armbrust 5. Dayana Cadeau 6. Betty Adkins 7. Isabelle Turell 8. Cathy LeFrancois 9. Dena Westerfield 10. Mah Ann Mendoza 11. Brenda Raganot 12. Rosemary Jennings 13. Maria Carmen-Gomez

Fitness 1. Jen Hendershott 2. Julie Palmer 3. Tracey Greenwood 4. Regiane DaSilva 5. Tina Durkin 6. Shannon Meteraud 7. Trish Warren 8. Nicole Wilkins 9. Oksana Grishina 10. Mindi OBrien 11. Tanji Johnson 12. Bethany Gainey 13. Erin Riley 14. Nicole Duncan 15. Jessica Clay 16. Heidi Fletcher