Pro/Am Contests Blog

Check out Bodybuilding.com’s full contest coverage from this competition right here.

2009 Southern Isles Results. Check out the results from the 2009 Southern Isles here. [ View 2009 Southern Isles Results ]

2009 Southern Isles Photos. Check out the pictures of the 2009 9th Annual Southern Isles Bodybuilding & Figure Championships.  See pictures of contestants, crowds and competition! [ View Photos ] [ Awards Photos ]

WBFA Contra Costa Championships
August 29Th, 2009
Pittsburg, Ca

For more information, email worldfanews@yahoo.com or call (916) 764-8770

WBFA Governor’s Cup
August 1, 2009
Sacramento, Ca

BiologyBabe’s Journey to Team Universe
8 weeks out!

My work outs in the gym this week were really limited; I spent only three days and worked nearly my entire body.  I am starting to get exhausted and tired and hungry but not defeated yet.  I wanted to focus on a lot of good sprint/stair work out this week; so every day I was not at the gym, with the exception of Sunday, I was at the track at my kids’ school.  

It’s a great track, less than 2 years old, and the running [portion, the actual track is made of recycled tires, and this is bouncier and more forgiving to a child’s (and to mine) joints and feet, it took some getting use to though.  It’s a full size football field and I use the center grass from one end to the other for my sprint training; I don’t use the track itself other than to walk.  The bleachers that are included in my sprint day are off to each side of the track, so pretty convenient.

• So my track and sprint training is on Tuesday, Thursday, and Saturday this week.
• The sprinting interval portion lasts a total of 30 minutes; the added bleacher/stair running is and additional 15 minutes at the end.  My sprint intervals look like this
• Walk length of field, moderate pace
• Turn and sprint as fast as possible, long strides all the way to the opposite end of the field
• Stop, turn and walk back, upon reaching the end immediately turn and begin sprinting again.
• The sprint intervals and the rest intervals are very short here, and the stride is very long.
• I continue this until I have reached 30 minutes of continuous training.

I then go to the stairs, that are next to the bleachers and run up and down them non-stop for 3m, then I rest for 1.  I continue this until the active portion of my bleacher running (not the rest periods) have reached 15 minutes.

These work outs have been really exhausting that’s for sure.  I have some really cool footage of my son and I racing for intervals, if you want motivation, try sprint racing a sixteen-year-old boy that doesn’t want to be beaten by his thirty-three-year-old mother!  I always have one kid or the other with me, especially during the summer, so it’s nice when a gym has child care for kids under twelve.  My daughter practically lives at the gym with me, so when I switch to the new gym that doesn’t have one, I will have to train at five or six in the  morning when my son can babysit his little sister, as my husband is on the road four days a week, and away from home.  This has never been to much of a challenge, if there is something to be done at the gym I will find a way.

As I mentioned I am going to quit the 24Hour Fitness I am currently at, and head over to the Armbrust Pro Gym, owned and operated by IFBB Pro Heather Armbrust and her husband Dillon Armbrust; formerly the Colorado Pro Gym.  It’s less expensive, much, much more equipment (10,000 sq feet!) and there are competitors and beautiful physiques everywhere!  It’s certainly motivating to see others competing and actually lifting weight and using more bodybuilding geared equipment.  In addition they allow cameras and videotaping, it’s impossible to write a really great article and include any decent photos when I can’t even take a progress photo of myself at my current gym!  I spent weeks chasing down the PR rep for our local club hear just wanting permission to come in at 3 or 4 in the morning when absolutely no one was there, and video tape 4 or five exercises; told them what it was for and why and that nobody would be mentioned, harmed, etc… no go.  They are sticklers, so I’m leaving.  I gave notice, they tried to sell me some stuff…and give me training! Ha! I held out and said no, I want to go to the other gym anyway, seriously nice equipment and great community of people there.

I have been absolutely ridged on my diet, haven’t even wanted to cheat.  I am slowing a bit in the scale weight loss, but this is normal.  I am getting leaner by the day, and my clothes have all officially started to get looser, baggier and nothing fits quite right.  My thighs still won’t fit comfortably into my tiniest competition weight pants, but my normal clothes are all just way too big.  So this is the point where I get really excited about going!  I have met several girls recently and a few male bodybuilders that will be heading to NYC to compete as well and a lot of people from the various forums that I know are going to be there; I am excited to finally put a lot of real live faces to these names and usernames!

Here is what my diet looked like this week, similar to last, but a few tweaks have been made.  Calories are definitely getting slashed this weekend!

3 Low Days, 1 High Day; Repeat
High Days
Meal #1 – 1.5 scoops WPI + 1/4 c oats
Meal #2 - 6 egg whites + 1/2 cup oats made with water
Meal #3 – 1.5 scoops WPI 1 tsp Leucine + 1 tsp Emerald Balance Greens Replacement Powder
Meal #4 - 5 oz lean turkey breast + broccoli + 4 oz sweet potato
Meal #5 – 6 oz lean fish, green beans, olive oil

Low Days
Meal #1 – 1.5 scoops WPI + 1 tsp Leucine + 1 tsp Emerald Balance Greens Replacement Powder
Meal #2 - 6 egg whites + 3/4 c green beans
Meal #3 – 1.5 scoops WPI + 1 tsp Leucine + 1 tsp Emerald Balance Greens Replacement Powder
Meal #4 - 5 oz lean buffalo + 1 c spinach raw
Meal #5 – 5 oz lean chicken breast + 1 cup spinach raw

Per- Workout - 5g bcaas, 5g glutamine and 3 grams creatine in at least 20 oz water
*1 tbsp Bragg’s Aminos prior to bed.

Weights - training with weights 3 times per week, with one day of rest between each
*Sprint training on days that I am not at the gym

Water - 1.25 gallons per day.
Supps - divided evenly throughout the day
  *Multi-vitamin 2xday
  *Calcium 2xday (1200)Green Tea Extract 4x day
  *Vitamin C; 3g pure Vit C Powder (TP)
  *Leucine - 5g with each shake
  *BCAA -15g with peri- w/o shake
  *R-ALA 600mg/day
  *6 Fish Oil (1000mg each)
  *3 Evening Primrose Oil (1300mg each)
  *Natrol Biobeads 1xday

Cardio - 12 sessions of cardio this week.
6 of them in the am for 60 minutes
6 of them either post workout /evening x 45 minutes
Gym Work Out A/Monday
Unilateral dumbbell row, bent over
4 sets 10 reps @ 40 lbs each
Regulation Push Ups
4 sets 10 reps
Iso-High Row/Hammer Strength
4 sets 10 reps w/ 90 lbs
Incline dumbbell press
4 sets 7 reps w/ 35s
Wide Grip Pull Ups, no assist
4 sets to failure (avg. 6 per set)
Bent over lateral deltoid raises
4 sets 7 reps, slow
Seated Calf Raises, plate loaded
4 sets 10 reps w/ 50 lbs (my calves are already large, need them to be defined)
Post work out cardio x 50m ~ Group X Everlast Boxing Class (difficulty level 6/10)

Gym Workout B/ Wednesday
Ballet/Sumo style squats w/ 35 lb plate overhead
4 sets 2o reps, squeeze glutes all the way up every rep
Prone Leg Curls, slow and squeeze at top of every rep
4 sets 12 reps @ lower weight than normal; 60 lbs
Gym walking lunges holding 20-lb dumbbells in each hand
4 sets, 25 paces non-stop forward line
Floor Abs
Standard crunches; 4 sets 20 reps
Lying Straight Legged Raises; 4 sets 20 reps
Oblique Crunches; 4 sets 2o reps
Post work out cardio x 45m Step Mill, level 7, 8

Gym Workout C/Friday
Standing dumbbell alternating curls
4 sets 7 w/ 30s
Decline barbell skullcrushers
4 sets 7 w/ 45 lb barbell
Cable Curls, EZ Bar
4 sets 10 reps @ 75 lbs
Cable/Rope Tricep Kickbacks
4 sets 7 @ 45 lbs
Dumbbell shoulder Press
4 sets 10 reps w/ 35s
Front DB Raises
4 sets 10 reps w/ 22.5s
Bodyweight Triceps Dips (no assist)
4 sets to failure (average
V-ups (abs)
4 sets 6 reps, hold 2 seconds at top
Rope Crunches, moderate weight, squeeze hard at top
4 sets 20 reps @ 30 lbs
Post work out cardio  
Elliptical Trainer, level 5, incline 10% x 45m

Last but not least, here are this week’s progress photos!  I am getting a lot of “nice arms” and “great back” suddenly, although this seems to always happen around this time too!  Doesn’t mean it doesn’t help!  Coming along nicely and I am still progressing and feeling healthy, just tired!

Check out my progress and see you next week!
Height: 5’5.75
Weight: 134 lbs (- 1.3 lbs.)
(Last on-stage stage weight was 128.6 lbs;  13.5% BF)
Body fat: 15.00% (-0.25%)
Shoulders: 40.75
Chest (over nipple measure): 36
Bicep (not flexed): 11.5
Waist (at navel): 28.0  (- ¼  inch)
Hips (at widest point): 37.0 (- ½ inch)
Tuck (glute/ham tie): 21.50 (- ¼ inch)
Mid-Thigh: 22.50
Calves: 14.75 (- ¼ inch)

BiologyBabe 9 weeks out!

Check out Bodybuilding.com’s full contest coverage from this competition right here.

2009 NPC USA Results. Check out the results from the 2009 NPC USA here. [ View 2009 NPC USA Results ]

2009 NPC USA Photos. Check out the pictures of the 2009 NPC USA.  See pictures of contestants, crowds and competition! [ View Galleries ]

Check out Bodybuilding.com’s full contest coverage from this competition right here.

Check out the 2009 NPC USA Main Page for information and coverage of the event here.

2009 NPC USA Photos. Check out the pictures of the 2009 NPC USA.  See pictures of contestants, crowds and competition! Isaac Hinds’ Prejudging Pics Men [ Bantamweight Pics ] [ Lightweight Pics ] [ Welterweight Pics ] [ Middleweight Pics ] [ Light-Heavyweight Pics ] [ Heavyweight Pics ] [ Super-Heavyweight Pics ] Bikini [ Class A Pics ] [ Class B Pics ] [ Class C Pics ] [ Class D Pics ] [ Class E Pics ] [ Class F Pics ] Figure [ Class A Pics ] [ Class B Pics ] [ Class C Pics ] [ Class D Pics ] [ Class E Pics ] [ Class F Pics ] Women [ Lightweight Pics ] [ Middleweight Pics ] [ Light-Heavyweight Pics ] [ Heavyweight Pics ] Misc. [ Misc. Pics ] Ron Avidans Backstage Photos [ Backstage Bikini Pics ] [ Backstage Men Pics ] [ Backstage Figure Pics [ Backstage Misc Pics ]

Check out Bodybuilding.com’s full contest coverage from this competition right here.

2009 ABFF Alaska State Results. Check out the results from the 2009 ABFF Alaska State Championships here. [ View 2009 ABFF Alaska State  Results ]

2009 ABFF Alaska State Bodybuilding, Fitness & Figure Championships
By: Tony Weaver

With the largest figure competitors in recent history and the addition of the Bikini Division this year’s Alaska Championships was shaping up to be one of the best. Starting out the show was Helen Aye who exhibited fine shape and overall presence and cruised uncontested in the Women’s figure 5’3” and under division. She would have her hands full with a stacked 5’3” and over division where there were five women contesting for a spot in the finals. Pako Wannell a crowd favorite from Soldotna placed 5th  followed by much improved Jessica Parra in 4th . A statuesque Jeannie Zingg in 2nd  over 3rd  place Staci Meredith from Nampa, Idaho.  An elegant Leah Sommer was the winner with a strong first place finish in the class, Sommer and Zingg both exhibited great shape with Sommer taking a edge in conditioning and shape. With competitors switching classes it was Staci Meredith again with a strong win the Women’s figure over 35, and veteran Jeryll Luper from Anchorage finishing 2nd.

WOMEN’S FIGURE UNDER 5′3″ WINNER HELEN M. AYE

The Women’s Fitness was shaping up to be a competition between contrasting styles in the routine round. Hamar’s a bouncing energetic routine contrasted with DeYoung’s slower music interlaced with flexibility moves. In the other two rounds Hamar’s conditioning and polish took the edge. Hamar was the decided winner with DeYoung 2nd.

WOMEN’S FITNESS OVERALL  L TO R SOHNYA HAMAR- WINNER  LYNDIE DEYOUNG-SECOND

The Bikini Division in this year’s Alaska proved to be a surprise. With depth from the top of the class to the bottom, it was a nice addition to this year’s show. Pauline Mitchell was the winner in the class. Pauline has dominated the figure class with wins in the Anchorage and Overall Alaska in the last two years and was taking a break from the Figure Class and moving over to the Bikini Class. Mitchell is a featured guest at the Fitness Expos gratis Bodybuilding.com and is a frequent contributor to the Bodybuilding.com forums. In 2nd  place an Elena Lalkey brought a nice package with future promise. Rounding out the class were solid showings by Michelle Hart in 3rd  and Emily Black in 4th .

PAULINE MITCHELL- BIKINI - OVERALL, MATT WONCHALA MEN’S- OVERALL

The Junior Men’s Division always seems to produce future bright stars and solo competitor Kris Black definitely has a future in the sport. Taking the division uncontested Black would return for a showdown in the Overall Masters, Novice and Junior Divisions.

JUNIORS WINNER KRIS BLACK W/ WYATT BELANGER

In the Novice Men Division the requirements are that the competitor has never placed in the top three in any bodybuilding show. With a strong class of five competitors it was shaping up to be a tight call. Late entry David Burroughs was 5th followed Mark Johnson in 4th and Nathaniel Missimer from Fairbanks in 3rd, the top two contestants Steve Hall of Wasilla and Darin Hagen traveling all the way from Soldotna both showed promise with a nice combination of shape and conditioning. Hagen edged Hall for the class to take the win with Hall finishing 2nd.

They say the new 40’s are the old 30’s. Surely the soothsayers are off base, because the new 40’s are definitely the new 20 something’s. It is amazing the conditioning and longevity of some of the Master competitors. The 40 and over class of Masters was a strong class with Gene Lawrance taking 3rd a much-improved Scott Helle taking 2nd and  Kevin Thomas who was the hardest competitor in the class who  locked down first place. In the Grand Masters Class (over 50) solo competitor Lindsay Knight exhibited superb conditioning and some smooth posing to take the class. Knight would be back for finals. Knight has been competing for over three decades and keeps improving. In the overall it was a close competition with all the competitors vowing to exhibit their best physiques. Thomas with hardness and abs to spare, Knight with hardness and muscle maturity and Black the new comer with the balance of cuts, shape, and posing it was Black’s combination  that lifted  him to the Overall title.

In the Women’s Novice Class Diane Stefan competitor edged out Alesha Lafleur for 1st. The Masters Women’s Class over 35 was deeper class than the Novice. With a nice overall balance of cuts and shape and a energetic routine Judy Klok was the decided winner in the class, with Jeryll Luper and Mary Floyd finishing in 2nd and 3rd place respectively.

Mixed Pairs competition has always been a routine over physique event, but this year’s contest paired the eventual overall winners together. Their routines were well choreographed and with Wonchala’s and Hegg’s smooth posing both competitors showed the complete balance of muscle and shape, and took the Couples Class with a crowd pleasing routine.

Winning the Alaska Overall Women’s Physique title is no easy task. The first step is to win your class and then advance to the finals where the second show starts, because after the class wins, you are still one contest away from the Overall Title. Taking first in the Lightweight Class was Sohnya Hamar who cruised to a win over newcomer Mya Dale. Both women exhibited nice routines, but it was Hamar who has the edge on conditioning and posing. Hegg was the only competitor in the Heavyweight Class took the class uncontested. In the Women’s Overall it was a showdown between Hamar’s cuts vs. Hegg’s  size. With a bobble in the awards at the end, it eventually was Hegg who reversed the decision and edged out Hamar for the Overall.

The Alaska Men’s Class in 2009 showcased a very competitive Middle and Light-Heavyweight Classes. In the Middleweight Class a leaner bigger Matt Wonchala and much-improved Scott Greibel from Soldotna who wowed the crowd with good posing and razor conditioning. But it was the young polished Wonchala that took the class with a strong 2nd  from Greibel. In the Light-Heavyweight Class Dan Wellborn with a nice set of arms and good balance took the class over a very tough ripped Shawn Shelly. Wellborn and Wonchala would meet in finals for the Alaska Overall.

The Men’s Pro-division is starting to become a showdown between the Midwest and West with respective Pro’s Walter Barr and Robert Green and Craig Toth trading places for the titles. The ABFF has started   strict drug testing and has tested all the pro athletes. The pros have passed all tests on the ABFF tour as well as many other drug tested shows that they have competed in. The ABFF testing is extensive with IOC protocols that test for all anabolic steriod as well as designer steroids and all masking agents.

In the Pro Division it looked as thought previous 2008   Anchorage Pro Winner Craig Toth would have a tougher contest this year. Toth had a bad case of flu and was contemplating taking a pass on the 2009 Alaska, but a last minute decision to make the trip would prove profitable. A very hard and bigger Walter Green was primed to take some of Toth’s glory. Robert Green Alaska’s 2008 Winner was also in the mix with a newer tighter physique. With the scoring running very close and a very long comparisons round it came down to the intangibles, Green’s size who was decidedly bigger than the other two competitors, a ripped Barr with great crowd charisma, or Toth the combination of mature muscularity and precise stage presence. It would ultimately come down to splitting hairs as judges were divided on all three sides, with Toth taking the last decisive vote and taking the 2009 Alaska Pro-Division Title.

In last year’s Alaska it was Wonchala’s mentor Wyatt Belanger that took the Overall title. Belanger’s fine balance of cuts and symmetry wowed the audience and judges, and this year’s show would prove to be similar. Although Wellborn and Wonchala were on equal ground condition wise, it was Wonchala’s shape small waist and tight conditioning that stood out in the final lineup. It would prove to be the winning combination. Wonchala was the unaamious winner; Wonchala is now the youngest ever Mr. Alaska and now part of the Alaska Bodybuilding Hall of Fame.

OVERALL WINNERS LTO R JUDY KLOK-MASTERS WOMEN, LEAH SUMNER FIGURE OVERALL, CRAIG TOTH-PRO DIVISION, MATT WONCHALA -MEN’S OVERALL, HEIDI HEGG-WOMEN’S OVERALL

Check out Bodybuilding.com’s full contest coverage from this competition right here.

2009 NPC Bill Grant Classic Results. Check out the results from the 2009 NPC Bill Grant Classic here. [ View 2009 NPC Bill Grant Classic Results ]

2009 NPC Bill Grant Classic Photos. Check out the pictures of the 2009 NPC Bill Grant Classic. See pictures of contestants, crowds and competition! [ View Photos ]

The 2009 NPC Bill Grant Bodybuilding & Figure Classic was another success in the great tradition of the old Muscle Beach contests.  In the scenic confines of Cedar Beach Park, the Allentown Sportsfest bodybuilders and figure athletes did battle under the sun.  Over 200 enthusiastic spectators of all ages cheered them on. The stage was full of muscle and physical beauty. The weather was as beautiful as the well-conditioned physiques. Bill Grant is to be commended for providing a flash to the past with his outdoor show.

The show opened with Jaquetta Perry, a true entertainer and rising star in the world of inspirational music.  She sang the National Anthem.  Her voice was so inspiring she was asked to sing the National Anthem for the Boxing event.

Legendary bodybuilder, Mr. America/ Mr. World Bill Grant organized the Bodybuilding & Figure event along with Eva Sot of Bill Grant Nutrition and Craig Johnson of Top Physique.  Bill’s long-time friend Leon Brown, whose famous back shot is seen in the middle pages of Pumping Iron, showed his support by returning to the Classic once again.
  
The NPC Bill Grant Bodybuilding & Figure Classic drew competitors from Pennsylvania, New Jersey, New York, Maryland and as far away as Arizona. Gaspari Nutrition and JBN Just Be Natural provided free samples of their products.

Each competitor received a goodie bag from Gaspari Nutrition with an official Bodybuilding.com t-shirt and an array of our Sponsors’ products and samples.  The overall winners received a Niels Andersen Sculpture, Bodybuilding.com gym bag, Sports Supplements and Bill Grant’s Old School Training DVD.

Overall Winners:

Women’s Figure Overall Winner Sarah Price, Drexel Hill PA
Men’s Novice Overall Winner Petr Prielozny, New York NY
Men’s Open Overall Winner Russell Pinnock, Philadelphia PA

Media Coverage:

Local news outlets, Service Electric & TV2Sports covered the event including a preview broadcast and in depth coverage of the excitement of the day. The Bill Grant Classic provided athletes and sponsors with maximum publicity and exposure through national media coverage by magazines IronMan, FLEX, MuscleMag, along with Heavy Muscle Radio with Dave Palumbo and Bodybuilding.com.

Highlights:

This year’s show was bigger than ever.  Our DJ, Andrei Francis, kept the crowd pumped up and enthusiastic throughout the day and drew spectators from other events in the park. It was standing room only.

Special Thanks:

Bill Grant would like to thank the following individuals and organizations for their support.  We could not have done this without them.

Sponsors:

Bodybuilding.com
Bill Grant Nutrition
Top Physique
Subway
Vitamin Water
Gaspari Nutrition
Colosseum Gym
Egg Whites International
Choanies Bakery
Coliseum Gym
ProFormance Fitness Equipment
Studio10 Cosmetics
Diamond Gym
JBN Just Be Natural
Muscle Beach Fitness Clubs
Nutri-Sport
IronMan
FLEX
MuscleMag
Service Electric/TV2Sports
Muscle Sport Mag
MuscleMagFitness
Venice Muscle Beach

Television: Service Electric & TV2 Sports

Official Photographer: Sheri Bayne   www.sheribayne.com

Judges: Todd Howe, Rod Strong, Tracy Hess, Tony Daniele, Andy Landis, Ed Martin

Special Guests:

Jaquetta Perry (jaquettaperry.com)
Andrei Francis, DJ Dre Entertainment

Check out Bodybuilding.com’s full contest coverage from this competition right here.

2009 NPC Washington State Results. Check out the results from the 2009 NPC Washington State here. [ View 2009 NPC Washington State Results ]

2009 NPC Washington State Photos. Check out the pictures of the 2009 NPC Washington State.  See pictures of contestants, crowds and competition! [ Washington State Pics ]

BiologyBabe’s Journey to Team Universe NYC!

Life Happens…

Let me start by saying that the summer contest fever has certainly begun in Denver!  We have gained several new Figure, Fitness and Bikini IFBB Pros that are right here from Colorado!  I am so motivated on this prep by going over the contest footage and the photos!  Another way I like to stay motivated is by attending all local shows, well, Damon and I arrived 15 minutes prior to a SOLD OUT show.  I was upset, hungry, the smell of the ProTan, I just couldn’t believe it.  From what fellow competitors have told me, and what our ever working promoter mentioned, the show was really good, the placing as always controversial as there is never a universal understanding or consensus to judging in Figure specifically.  It certainly is a very subjective judging process.  Having prepped with a head judge and another Colorado State NPC judge I know it is nearly impossible to intentionally throw any result; as often one will overhear a pissed-off second place ranking bodybuilder.  The highest and lowest scores are tossed immediately and it would just involve so many people.  I only mention this because here at my local shows there always seems to be a pot being stirred about a recent result of a heavily watched up and coming star on the scene.

This past weekend, my best friend, and my former team mate Siobhan Labbett competed at the Colorado State Bodybuilding, Fitness, Figure and now…Bikini Championships; she placed 2nd in open class  and looked phenomenal, having put on nearly nine pounds of quality lean mass my opinion had her higher, but I respect the decision of the panel.  Siobhan is a citizen of Canada, but has been here and on a work visa for over 4 years now; and so although she is nationally qualified through the NPC here in the United States, she is only eligible to compete at the IFBB North Americans until she gets her citizenship, which she is working on now!  

Now,  we don’t compete in the same class, she is 2 inches taller than me , and long and lean ~ I am shorter,  and I like to think more muscular! In all seriousness, we have now competed together three times after I begged her into training for a show alongside me and she did, placing 2nd at her first NPC Figure show!  Now she and I are both demons in the gym and are not there to socialize!  It is imperative to have a good training partner when prepping; it’s not advisable to go at it totally alone.  A partner who is as knowledgeable as you are, that has the same gym-etiquette, and attitude about training that you do.  This can be an invaluable resource to a competitor.  

I also attend the Rockstar Mayhem Metal Festival the next day, all day… man if I would have known the place was set up this way would never have paid so much money when all we got to see well, was Slayer.  Good enough.  Let me tell you it is no easy task to find contest friendly food at an all day metal/death metal festival.  They only allow a sealed water bottle (I brought a liter) and that’s it.  So I took some really good advice from years ago when I read an article by Layne Norton on this site, I had two little 3 oz boiled chicken breasts in my bra, yes in my bra… nothing else lives in there anymore anyway; I shredded the chicken, put it in a baggie and stuffed that thing.  No big deal; squirted a mustard packet on the first one then was dying and used a packet (9g) of raw honey.  I know my prep is going well when 9g of honey causes my *veins to pop after 5 minutes!  I also slammed about 2 scoops of Xtend and Leucine on the 15 minute drive to the venue.  Oh and Layne didn’t stuff his chicken breasts in a bra, his were in his pocket at a concert, but nonetheless, great idea Str8flexed!

Body Composition Results-Taken on
July 20, 2009

Height: 5’5.75 ~ this looks to be either class C or class D at Team Universe!
Weight: 135.3 lbs (- 1.5 lbs.)
(Last on-stage stage weight was 128.6 lbs, 13.5% BF)
Body fat: 15.25% (-1.0%) I am not sure about this number this week)
Shoulders: 40.75
Chest (over nipple measure): 36
Bicep (not flexed): 11.5 (+ ½ inch)
Waist (at navel): 28.25 (- ½ inch)
Hips (at widest point): 37.5 (- ½ inch)-Finally!
Tuck (glute/ham tie): 21.75 (- ¼ inch)-Finally!
Mid-Thigh: 22.50 (- ¼ inch)-starting to come down!
Calves: 15

I am very pleased with the visual results I am starting to see.  In my progress photos a lot of my definition is lost, this is from having to set the camera timer, walk Peggy Bundy-style in my hooker heels across the kitchen and strike a pose before the damned thing beeps!  This results in having to retake the photos over and over until they are not so blurry. I am noticing my delts are starting to become very striated already, not something they want in NPC Figure; this is remedied on stage by simply not flexing them.  I am noticing my vastus lateralus peeking out, my abductors showing, and my back is definitely cutting up, I have received numerous comments this week on my back and well, um, my bum!  It is certainly starting to narrow finally! I am noticing my abs appearing as well, but often once I have done my first cardio, the definition has smoothed out already, it’s the leanest in the very early morning.  At this point in my prep I am tending to notice changes on a daily basis, and if I don’t I am at the computer calculating why and how to remedy the situation.  In the next few weeks I am going to start taking my progress photos outside at the gym, or in my backyard, watch out neighbors!  The natural morning sunlight is very unforgiving and will show every detail of one’s physique.  Definitely not for the shy, but who’s shy?  I am trying to win a Pro card here!  
OK, now onto this past week’s progress and training!  I noticed my overall cravings are down a lot; this means my blood sugar is stabilized for the most part.  Once my blood sugar drops, I get bitchy and hungry and in the past would often binge, sometimes on clean foods sometimes not.  I think the timing of meals, every 3 hours, never more than four, prevents this fluctuation in blood sugar and thus cravings.  I have been cooking for three days worth of meals every weekend then every Wednesday.   For my family I build regular foods like lasagna, casserole,

and enchiladas; then I turn around and I prepare 15 separate Tupperware’s of perfectly portioned and digitally weighed meals.  
In the morning I often just drink my International Egg Whites with a little tsp or so of stevia mixed in.  The egg whites are pasteurized, so safe and refrigerated; I love them.  It doesn’t fill you up, they sure create a lot more volume cooked, but I just cannot eat any more cooked egg white, I don’t care what fancy thing is tossed in.  
Here is what my nutrition looked like this week, you may notice it’s pretty different from last week; I spent several hours going over it, Googling articles and researching past prep plans and data to do this right, overall I am pleased with the effects on my body, energy and mood balances.
The Diet! 9 weeks to go…
Meals every 3 hours no matter what!
128 oz (1 gallon) fresh, plain water every single day!
*ALL fruit has been removed
*ALL mixed, colored vegetables have been replaced for green exclusively.
Low Carbohydrate Days
Meal 1 -(immediately after AM Cardio) 1.5 scoops WPI, 1 tsp Leucine, 1 tsp Emerald Greens Powder, 1 tsp sugar-free fiber powder (supps: 1 fish oil, 1 BioBead, 1 evening Primrose oil)
Meal 2 – 5 egg whites (1 cup liquid egg white)+ 1 whole egg, ¾ cup chopped asparagus (supps: 1 fish oil, 1 R-ALA, 1 multi-vitamin, 1 Lysine)
Meal 3 – 1.5 scoops casein/night-time protein (wpi may be used if necessary) + 1 tsp Leucine + 3g Vitamin C Powder + 1 tsp Greens Powder (supps: 1 evening primrose oil, 1 R-ALA, 1 fish oil)
Meal 4 – 5 oz lean chicken breast/extra lean turkey, ¾ cup chopped asparagus, broccoli, shelled soybeans (cooked) (supps: 1 fish oil, 1 R-ALA, 1 evening primrose oil, 1 Lysine, 1 multi)
Meal 5 – 5 oz lean beef, 2 cups mixed salad greens w/ cucumbers, broccoli (raw, chopped), shelled cooked soybeans, 1 tbs balsamic vinegar or ACV dressing (supp: 5mg Melatonin, 1 TBS Apple Cider Vinegar)
High(er) Carbohydrate Days
Meal 1 -1.5 scoops WPI Protein + 1 tsp Leucine + 1 tsp Greens Powder + ¼ cup oats (raw in shake or cooked in water)
Meal 2 – 6 egg whites (1 ¼ cup liquid egg whites) + ½ cup oats made with water, stevia/splenda blend
Meal 3 – 1.5 scoops casein wpi + 1 tsp Leucine + 1 tsp Greens powder + 3g Vitamin C Powder (supps: Evening Primrose Oil, R-ALA, Multi-vitamin, Lysine )
Meal 4 – 5 oz. lean chicken breast/extra lean turkey + ¾ cup chopped asparagus (supps: 1 fish oil, 1 evening primrose oil, 1 multi-vitamin, 1 Lysine, 1 R-ALA)
Meal 5 – 6 oz LEAN fish + 2 cups mixed salad greens w/ cucumbers, broccoli (raw, chopped), shelled cooked soybeans, 1 tbs balsamic vinegar or ACV dressing (supp: 5mg Melatonin, 1 TBS Apple Cider Vinegar)
May have 1 sugar-free Jell-O OR 1 Diet Pop per day only if needed.

Training my ASS off… literally!
Cardio x 12 sessions (5 fasted in the AM/5 in the PM or post work out)
Sprint/Bleacher x 3 sessions (30m Sprinting intervals; 10m bleacher runs)

Saturday
AM Cardio x 40m
BB Squats
135 x 8 135×6 135×5 (this is my last set of BB Squats until this prep is over! No more heavy legs!)
Super-Set the following
Incline DB Chest Press
35s x 8 35s x 8 35s x 8
Reverse Grip Seated Iso-High Row (back)
90×9 90×8 90×7
Bodyweight Triceps Dips
1×8 1×7 1×6
High Profile Wide Push Ups (off smith machine bar set at thigh height)
Triceps EZ Bar Press downs
75×9 80×7 80×7
40m PM Cardio before bed (at least 90m)

Sunday
AM Cardio x 40 minutes
Pre-exhaustion (hams)
BB Deadlift Romanian
115xF  115xF  115xF
Prone Leg Curl
60×10-12  60×10-12  60×10-12 ~ squeeze reps
Prone bent knee uni curl
40-50 x F 40xF  40xF  40xF
Super-set the following
T-Bar Row
50xF  50xF  50xF
Standing DB Supinating Alternating Curls
25s x F 25s x F  25s x F
Superset the following
Straight Arm, Straight Bar Press downs
70×10-12  70×10-12  70×10-12
Cable Bicep Curls
65xF  65xF  65xF
Decline Abs w/ 25 lb plate
3 x 10
Roman Chair bent knee raises
3 x 10 (or F)
Post work out cardio, step mill x 45 minutes, easy intervals
Monday
AM Cardio = Sprint training @ track x 30m; 10m bleacher running; 20m fast walk/jog)
PM Cardio x 45m w/ Siobhan Step Mill, no intervals (level 5-6)
Tuesday
Intervals AM Cardio x 40m
BB Squats
135 x 8 135×6 135×5
Super-Set the following
Incline DB Chest Press
35s x 8 35s x 8 35s x 8
Reverse Grip Seated Iso-High Row (back)
90×9 90×8 90×7
Bodyweight Triceps Dips
1×8 1×7 1×6
High Profile Wide Push Ups (off smith machine bar set at thigh height)
Triceps EZ Bar Press downs
75×9 80×7 80×7
40m PM Cardio before bed (at least 90m)

Wednesday
Pre-exhaustion (hams)
BB Deadlift Romanian
115xF  115xF  115xF
Prone Leg Curl
60×10-12  60×10-12  60×10-12 ~ squeeze reps
Prone bent knee uni curl
40-50 x F 40xF  40xF  40xF
Super-set the following
T-Bar Row
50xF  50xF  50xF
Standing DB Supinating Alternating Curls
25s x F 25s x F  25s x F
Superset the following
Straight Arm, Straight Bar Press downs
70×10-12  70×10-12  70×10-12
Cable Bicep Curls
65xF  65xF  65xF
Decline Abs w/ 25 lb plate
3 x 10
Roman Chair bent knee raises
3 x 10 (or F)
Post work out cardio, step mill x 45 minutes, easy intervals
Thursday
AM Cardio = Sprint training @ track x 30m; 10m bleacher running; 20m track jog)
PM Cardio x 45m no intervals (level
NO GYM
Friday
AM Cardio x 45 minutes
Plyometric Training
20 Burpees
20 Squat-jumps
20 lunge-jumps (alternating)
Clap-push ups
Jump up/down off bleacher (bottom)
Complete one entire set without stopping; rest 60 seconds, repeat.
Do this a total of 5 times AFTER cardio work
PM Cardio x 45 minutes, backwards on treadmill, incline 10%, speed 3.0

In Summary
Well, there it is, nine weeks out from the Team Universe stage and chugging along nicely!  This week did not end favorably with job interviews, but I am continuing the good fight!  I need to work!  The tanning hunt fell short when the DarqueTan I was eyeing turned out to be filthy, and very unsanitary.  I happen to be a stickler for germ-free environment (no germaphobe) when I pay so much to lay completely nude on a glass bed that ten others laid nude on that same day!  So there is little selection here of good, quality tanning facilities, but the search continues!
On other issues though, I am happy to say that the plane tickets for Damon and me to travel to NYC for the show have officially been purchased! There is no turning back now that’s for sure!  Got a way to get there, a hotel to stay in… all I have to do is keep my physique morphing daily and continue to diet and train like it’s a  job, because until I bring home a Pro card, it’s the only job I’ve got!  I have never been to NYC , so this is an incredible way to see it for the first time!
See you next week with some great news about a cool little thing I am going to be doing out at BodyBuilding.com headquarters very soon!  Stay tuned!

[ BiologyBabe 10 Weeks Out ]

The 2009 NPC USA is only a few days away! The excitement is growing and the anticipation is through the roof. Check out Isaac Hinds USA Preview and see what one of the industry’s top experts has to say.

Check out the 2009 NPC USA Main Page for information and coverage of the event here.

Also check out the show preview by Isaac Hinds here.

Don’t forget to check back as we cover the event this weekend with photos and results.

Check out Bodybuilding.com’s full contest coverage from this competition right here.

2009 NPC Jen Hendershott Results. Check out the results from the 2009 NPC Jen Hendershott All Womens Weekend here. [ View 2009 NPC Jen Hendershott Results ]

2009 NPC Jen Hendershott Photos. Check out the pictures of the 2009 NPC Jen Hendershott.  See pictures of contestants, crowds and competition! [ Bikini Photos ] [ Class A ] [ Class B ] [ Class C ] [ Figure Photos ] [ Class A ] [ Class B ] [ Class C ] [ Fitness Photos ] [ Class A ] [ Class B ] [ Routines ] [ Masters ] [ Misc. Photos ] [ Guest Performers ] [ Awards Photos ]

To purchase photos visit Lift Studios here.

Its going to be a tough battle. There isnt a single standout that could/should take the show as there are many varied physiques at various weights who could cause an upset,
I would like to see Jermome finally nail it as he has a great structure for the pro stage. H just needs a little more fullness and harder condition.
My two dominant for the Pro Cards are Mike Alvisi and Brandon Rey. Both have very different physiques but growing potential. Both are trained by the Pro Creator - Hany Rambod and he has worked with these two guys in the past so you can bet your bottom dollar that they will show up in great shape.

The door is too wide open for me to think who snatch a card. Maybe Lee Banks is that guy