B-girl/B-boy Boot Camp!!

Hello my lovely peeps,

I am delighted to share with you that I will be a GUEST INSTRUCTOR for a BGIRL/BBOY BOOT CAMP! My homegirl Nurse Boogie from my old crew, Extra Credit Kru, will be hosting this boot camp. She is an amazing dancer and athlete and performs with the awesome Mix’d Ingredients, and does breaking, popping, samba, salsa, and basically any kind of dance. AND in heels. Seriously. Ive seen this chick do amazing smooth cee cee’s in high ...

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16
APR
0

Breaking, Local Attractions, Training

Squatting with Chains

big-old-chains1

Squatting with chains is a nice variation. Instead of just squatting with the barbell, you add chains to the sides so that as the squatter descends, more of the chains lay on the floor, decreasing the overall load. As the squatter ascends, the chains are raised from the floor, increasing the overall load. This requires greater force production at the top ...

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31
MAR
0

Training, Videos

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Sunday Morning Walk + Motivational Quotes

Sunday morning, 730 AM. I hop out of bed, throw on some warm layers and greet the crisp air. Luckily, Centennial Way Trail is only a few minutes walk from my house, so soon enough I am strolling down this long strip of cement. Is is the most scenic trail? No it’s not. But all I need is an empty trail. And at 730 AM on a chilly Sunday, that’s what I get. As I walk from South San Francisco ...

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22
JAN
0

Local Attractions, Motivation & Mindset, Training

Back & Calves & Cardio; Versa Gripps

Today I did back and calves and cardio. Here was my workout today:

5 min cardio warm up on the stepmill with HR 140+

15 reps wide grip lat pull w/ 95, 105, 105, 105, 120 lbs; superset with 20 reps seated calf raise w/ 45, 55, 55, 55, 55 lbs w/toes slightly turned in

15 reps wide grip barbell row w/65, 85, 85, 85 lbs; superset with 20 reps calf raises on the leg press w/ 90, 90, 90, 90 lbs

15 reps ...

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11
JAN
0

Physique, Figure, and Fitness, Training

Handstand Push Ups For Delt Training

Today in my shoulder training day I sprinked in a tiny bit of handstands and handstand push ups. Why? I like to keep training fun and interesting, so I’m not bored just lifting weights around. Also, I’m interested in how it will work to improve my shoulder development. I used to have uber-ripped shoulders back in the day, and that was when I was doing more gymnastics/handstands/breakdancing/boxing. In the years since those activities are not my focus, my shoulders have ...

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4
NOV
0

Training

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Big Back, Baby

DanaBackJrUSA

(Dana Linn Bailey with her awesome back!!)

Tidbits of what I did today in my morning workout: BIG BACK!

The different exercises focus on the same muscle(s) but just stimulate them in different ways, so it’s all to the good.

I started with Pull ups. UNASSISTED OF COURSE!! I alternated between wide grip and neutral grip.

Conventional deadlifts.

Wide grip lat pull-down– dropsets.

T bar row.

Smith machine row- alternating ...

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2
NOV
0

Training

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Client Transformation: Natasha

I wanted to share with you the success of my excellent client Natasha. She achieved extraordinary results in a short time due to her exemplary dedication and commitment! She wanted to get bikini ready for Hawaii. So I provided her with a program consisting of exercise, nutrition, and supplementation. She followed my program to a T! And experienced fantastic results 🙂

In the 6 weeks we worked for that bikini body she lost:
Chest under bust – 1.0 inch
Waist – ...

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31
OCT
3

Miscellaneous, Testimonials, Training

Update, Experiments, Next Shows

Hallo hallo! It’s my official “off season” and I am BUILDING! I have been eating lotsa cals, lotsa carbs, lifting heavy, and feeling STRONG! I want every figure competitor’s dream of great quads, nice glutes, capped shoulders, wide lats, narrow waist, nice calves, all that!! I am really motivated to use true STRENGTH as the foundation of my hypertrophy. I want to LIFT heavier and BE STRONGER. Yes, the most important thing is the aesthetics, but I am very interested ...

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30
OCT
0

Nutrition / Recipes, Physique, Figure, and Fitness, Training

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Spotlight: Emily Stirling (WBFF Figure Pro)- Adv. Core Workout

stirlinglead

I LOVE Emily Stirling. She is one of the few figure competitors who doesn’t stick with only old-school bodybuilding methods. Her style is often times functional, athletic, high energy, and plyometric. Interesting! Here is an example of a core workout she did that definitely does not fit into the conventional figure competitor core workout! Although it does still focus on the ...

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4
AUG
0

Physique, Figure, and Fitness, Training, Videos

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