DANA LINN BAILEY

Competition is what I live and breathe every day.  It’s my way of thinking in life.  And I think that is what motivates me day in and day out in the gym everyday!  I thank my parents for my competitive discipline.  My parents always pushed for me to be involved in as many sports as possible and to excel in all of them.  I started swim team at age 5, and went on to play soccer, basketball, field hockey, softball, and ran track. As some points of the year, because I was involved in travel teams, I would be involved in 2-3 different sports at one time, going from one practice to another and balancing my academics on top of that!  I was recruited to play soccer for West Chester University, as a starting defender and help lead my team to NCAA’s and playoffs.  It wasn’t until my 4 years of college soccer came to a sad end, when I started to get into lifting.  I was so used to having practices to go to and games to prepare for, that when it ended I had all this free time on my hands that I didn’t know what to do with.  So, I started going to the gym with Rob, who was my boyfriend at that time, and just lifting exactly like he did.  I easily became very addicted to lifting.  I always wanted to see how much I could max out at and always trying to go heavier and heavier.  It was like my own competition I had with myself everyday!!

I then entered my first figure competition in 2006 at the Lehigh Valley Championships and competed in figure up until 2010. My goal was to become an IFBB pro; however, I didn’t always do as well in figure.  My heavy training and constant desire to put on muscle didn’t always place me very high.  I continued to compete, because I enjoyed the competition and prepping and training for shows.  It gave me something to work towards and I enjoyed watching how I could transform my body.  Nationals of 2010, Atlanta, was my very last figure show before they came out with the new Women’s Physique division, which is step above figure.  Since I was always told I was a little too big, too muscular, and too hard for figure, the new physique division sounded like it was made for girls like me!!  Girls who loved to lift heavy and like putting some muscle.   I decided to do the very FIRST Physique show, which was 2011, JR. USA’s in Charleston, SC.  I not only won my class, but I won the OVERALL, received my IFBB pro card, and became the very FIRST WOMEN’S PHYSIQUE PRO in the NPC/IFBB history!!!!  I conquered my IFBB pro dream and also became a history first!!

I am now in my third year of competing in the IFBB in women’s physique.  Last year, 2013, was truly incredible and very memorable for me!!   I have accomplished goals and dreams that I never even thought would actually ever happen!  With the help of my dear friend and diet guru, George Farah, I made a return to the stage at the 2013 Tampa Pro after taking about a year off of competing, with a much improved physique.  After being awarded 2^nd place at Tampa, I went on to the Dallas Europa the following weekend and was awarded 1^st place and also my number one dream…my ticket to the 2013 OLYMPIA!!!!!  It has been a dream of mine for the last 8 years to make it to the Olympia stage.  This year that dream came true!  Last year was also the very first year for physique at the Olympia and would go down in history.  I continued to work with George the next couple weeks on the road to the Olympia.  It was a true privilege to even be on the Olympia stage, but for the first ever Olympia for the physique division.  There were 16 of the top physique competitors around the world on stage with me and in the very end, I came out on top and was name Ms. Physique Olympia for the FIRST EVER Physique Olympia showdown.  I now have become not only the first IFBB physique pro in history, but also the first physique Ms. Olympia!!!  There are not enough words to describe all the emotions that go with winning this title.  It is such an amazing honor and I will do my very best to represent the physique division to my fullest!  

This year I spent most of the year traveling the world, doing camps and seminars.  This is what I love to do the most!  I like to be in front of people and show them and show girls that you can be strong, you can be muscular, and you can be beautiful!!!  You can be whatever you envision yourself to be!  In the last couple years I have learned a lot about myself and I have learned what it truly means to be comfortable in your own skin.  I have learned what confidence truly looks like and feels like…AND and there is nothing greater than that feeling!!  So this year for the 2014 Ms. Physique Olympia showdown, I am getting on that stage with 20-some other amazing, beautiful, strong women…and we will get up there together and show the world that muscle can be beautiful too!!

Beyond the world of competing…It is hard to believe that about 2.5 years ago we started Flag Nor Fail clothing line, and were printing shirts out of garage.  We now moved from a garage in 2011, to a 40,000 square foot warehouse in 2013 and have been here almost a full year!   In that year we built The Speed WarHouse, which is our car performance shop that builds monster race and performance cars  and also my baby, The Warhouse Gym, where we hold WarHouse Gym camps ever single month.  The WarHouse Gym camp is freaking exploding, with special guests and other IFBB pro’s, tons of free samples from over 25 different supplement companies that help to sponsor our camps.  It really is amazing to think back to 2010-2011 when Rob and I were just talking about all these things that we dreamed of…and today we are living our dreams and made them a reality!  We are the true meaning of Flagnorfail…FlagNorFail is a mindset and a lifestyle!  We hope that you can follow our lead and put this mindset into every aspect of your life!!!  

I am living my dream every single day! 

It took me a lot of years and a lot of hard work to get to where I am at today as an IFBB professional athlete, a business owner, a sponsored athlete, and also as an inspirational role model to so many people across the world!!!  Thank you to all of my fans for all your support that you have shown me.  You are what motivate me every single day in the gym and in my life!! I hope I can continue to motivate and inspire you to always strive to be your best and conquer all your goals!  I hope to open up eyes and show people its okay to look a little different as long as you are happy and confident with yourself.   Confidence is the most beautiful and rewarding asset that anyone can ever poses.  So live life, be happy, and be confident with who you are and where you are going! 

COMPETITION HISTORY 

• 2011 Jr. USA’s – 1^st place and Overall (earned pro card)
• 2012 Desert Muscle Classic – 4^th place
• 2012 NY Pro – 16^th
• 2013 Tampa Pro – 2^nd place
• 2013 Dallas Europa – 1^st place (Olympia qualification!!)
• 2013 Olympia – 1^st place
• 2014 Olympia - 2^nd place

INSTAGRAM Dana Linn Bailey 

                                         http://zipteria.com/18944095/instagram-danalinnbailey

SADIK HADZOVIC

As a child growing up in a war-torn country, Sadik Hadzovic idolized his comic book heroes and hoped one day to create his own dream physique. By the time Sadik turned 28, he successfully won numerous high-profile competitions and secured his place at the top of the industry.

However, it hasn’t always been easy for Sadik and his family as they fled their home country as refugees, he still managed to shock the world with his awesome physique and impressive competitive history.

This is his story:

“My biggest accomplishments are winning 3 IFBB Pro League titles and qualifying for the Mr. Olympia 2 consecutive years in a row”


Athlete Statistics

Full Name: Sadik Hadzovic
                Weight                                      Height                    Arms      Chest
185 - 195lbs (83.9 - 88.5kg)                  5'11" (180cm)              18"        46"
                Waist                                    Year of Birth                Nationality
                    30"                                           1987                          Bosnian
Profession
Bodybuilder, Fitness Model

Accomplishments

2011 NPC Eastern USA Championships – 3rd
2012 NPC Metropolitan Championships – 1st
2012 NPC Metropolitan Championships – 1st
2012 NPC Junior USA Championships Men’s Physique Division – 2nd Class B
2012 NPC Junior National Championships – 1st
2012 IFBB Greater Gulf States Pro – 2nd
2012 IFBB Orange County Muscle Classic – 2nd
2012 IFBB Valenti Gold Cup Pro – 1st
2013 IFBB New York Pro – 1st
2013 IFBB Olympia Weekend – 4th
2014 IFBB PBW Tampa Pro – 1st
2014 IFBB Olympia Weekend – 2nd
2015 IFBB Arnold Sports Festival – 1st
2015 IFBB Olympia weekend – 2nd

“I always have been fascinated by the physiques in comic books and action figures that I played with as a child. Since a young age, I knew how I wanted to look like, and I wanted to resemble those action figures, comic book characters, and superheroes.”

Biography

Early Years
Born in Bosnia & Herzegovina, Sadik Hadzovic experienced a tough childhood. His family moved to America as refugees, in an attempt to find a better life. Young Sadik was forced into the unknown.

In the big apple, New York, he was brought up with a strict no-nonsense mentality. His parents were very hard working, and they instilled the same work ethic in Sadik as a child.

It was this drive and determination to succeed, that led him onto the path of fitness.

Start of the Fitness Journey
From an early age, Sadik found comfort in weight training, using the gym as an outlet for any frustrations or bumps in the road he experienced. He began to notice his confidence would boost whenever he exercised. However, being an underweight kid, he thought it was impossible to pack on muscle.

Growing up, most of his idols were superheroes, and he secretly desired to look like them. It was at the age of 15, in 2002, Sadik started to become unhappy with the way he looked, his skinny frame and lack of muscles began to reduce his confidence.

His years spent reading, and trying to emulate his comic book heroes left him feeling unhappy. He knew he had to make a change to once and for all, become his own superhero.
He stepped up his training, doing hundreds of bicep curls and push-ups. He began working relentlessly to build a superhero body.

“I always envisioned myself with a well built, superhero like body and after looking in the mirror one day, I said NOW IS THE TIME”

Early Mistakes
For the next few years, Sadik continued to work hard in the gym, slowly progressing towards his goal. But he noticed that his efforts in the gym weren’t paying off.

Determined to look like his heroes, he took a step back and analyzed where he was going wrong. Through a lack of patience, he found that he wasn’t paying attention to his diet –  force feeding himself 2,000 calorie meals a day wasn’t doing the job. Sadik knew he had to educate himself on nutrition and step up his game if he wanted to attain his dream physique.

Progress and First Competition
After eating more frequently with smaller meals, and tracking his macros, he began to see some serious results. Finally, he was on the way to realizing his ambition. For the next decade, he continued to train rigorously to pack on the extra muscle.

By the age of 24, after years of hard graft, he developed a formidable physique and a passion for fitness. He was proud of how far he’d come, and was keen to see where his journey would take him. He set his sights on becoming a professional bodybuilder.

Moving away from his initial goal of looking like his comic-book heroes, he set his sights on becoming a professional bodybuilder. It wasn’t long until he stepped on stage as a competitor.

In 2011, he entered his first competition, the NPC Eastern USA Championship. Although he didn’t win, he stood on the podium and finished a respectable 3rd place. He came out with valuable experience and met many like-minded athletes. This inspired him to train even harder and come back stronger and bigger than before.

Sadik was more motivated than ever to succeed in the industry.



Success and Pro Card

After having a taste of competing, Sadik was hungry for more. Through intense training, he continued to sculpt an impressive body, never taking any days off from the gym. He gained the nickname “The Physique”, after being appreciated for sculpting a muscular body with such a tight waist. He was on the way to constructing a frame that the golden age of bodybuilding would be proud of.

A year later, he entered the 2012 NPC Metropolitan Championships. He took home his first trophy after placing 1st. But he was only getting started.

That same year, he entered three more shows and walked away with two more victories. He quickly became one of the most promising young up-comers in the industry. After placing second in the 2012 NPC Junior USA Championships Men’s Physique Division, he was able to enter the Junior National Championships.

Although he was up against tough competition, with the likes of Anton Antipov fighting for the gold, Sadik’s winning streak continued. He became the 2012 NPC Junior National Champion. It was at this point that Sadik finally realized he’d made his goal and made his lifelong dream into a reality.

At the age of 25, Sadik had won his Pro Card, fulfilling his ambition of becoming a professional bodybuilder.

An IFBB Athlete

Sadik wasted no time in entering more competitions, he wanted to keep his momentum going strong. He aimed to carry his success into the pro divisions – and that’s exactly what he did.

He placed 2nd in his first professional competition, the 2012 IFBB Greater Gulf States Pro. This was an incredible achievement for “The Physique”, he gained more recognition with every show that he entered.

Sadik’s work ethic cemented his rightful place amongst the bodybuilding and competitive world, and between 2012-2015, he entered 8 more competitions. By the age of 28, he had stood on the podium a further 7 times.
Among these competitions was a victory in the 2015 Arnold Sports Festival and a few 2nd places in the Mr. Olympia competition. This was the culmination of hard work and patience. After spending his childhood aspiring to be like his heroes, he had begun to inspire others to reach their own dreams.

Since 2015, Sadik’s gained a reputation for his kindness, using any spare time to give advice to young athletes online and sharing his passion for fitness


“My greatest weakness is not being able to take a day off. I love the gym to much. I am in the gym a minimum of 365 days a year. Not even injuries can keep me from exercising and weight training”

Training

Sadik has always trained with heavy weights and a higher rep range. He believes that this kind of training has been the key to him packing on muscle while staying lean.

Being an ectomorph, he noticed that steady state cardio gave him a flat look. Instead, he trains with HIIT for cardio – 1-minute sprints followed by 1-minute intervals, for 30 minutes per session.

Unlike other bodybuilders, Sadik doesn’t take any days off from the gym. He trains hard all-year-round, always working towards being the best.

“What is off season? I take pride in being top condition 365 days a year. Being both a fitness model and mens physique competitor its important for me to always be ready and in shape”



Workout Plan:

Monday: Back
Deadlifts 5×11-13
Lat Pull Downs 4×11-13
Bent Over Barbell Rows 4×11-13
Underhand Pull Ups 3×11-13
Seated Cable Rows 4×11-13
Overhand Pull Ups 1 set to failure

Tuesday: Chest
Incline Dumbbell Fly’s 4×11-13
Incline Barbell Bench Press 5×11-13
Machine Fly’s 4×11-13
Bench Press 5×11-13
Cable Fly’s 3×11-13
Decline Machine Press 4×11-13
Push Ups 1 set to failure

Wednesday: Cardio
Interval Sprints (1 minute rest, 1 minute sprint for 5 sets)

Thursday: Legs
Leg Press 5×11-13
Leg Extensions 5×11-13
Lying Leg Curl 5×11-13
Donkey Calf Raises 6×11-13
Squats 4×11-13
Walking Lunges to failure

Friday: Arms
Seated Preacher Curls 4×11-13
French Curls (on decline) 5×11-13
Standing Hammer Curls 4×11-13
Tricep Pushdowns 5×11-13
Heavy Barbell Curl 3×11-13
Seated Overhead Tricep Extensions 3×11-13

Saturday: Abs
Cable Crunches 4×11-13
Arm & Leg Raises With Exercise Ball 4×11-13
Alternating Leg Ups 4×11-13
Running Plank 4×11-13
Torso Twist with Medicine Ball 4×11-13
Alternating Toe Touches 4×11-13
Hanging Leg Raises 1 set to failure

Sunday: Shoulders
Dumbbell Shoulder Press 5×11-13
Seated Dumbbell Side Raises 5×11-13
Seated Dumbbell Front Raises 3×11-13
Barbell Shrugs 4×11-13
Barbell Standing Military Press 4×11-13
Standing Dumbbell Arnold Presses 3×11-13


“I didn’t start seeing mass gains till I realized the importance of eating clean and frequently”

Nutrition

Interestingly, Sadik usually stays away from dairy products as he follows the paleo diet all-year-round. He eats around 2,500-2,750 calories per day to maintain his physique, at a ratio of 2:1 protein to carbs. He keeps his proteins and fats up, as he believes this is the best for his body.

Unlike other bodybuilders, Sadik’s more loose with his diet and allows himself two cheat meals, instead of the typical one meal. His favorite foods to eat are pizza and sushi.

Sadik has a fairly limited list of foods he can eat on the paleo diet: Egg whites, bison steaks, tilapia fish, tuna fish, salmon, lean turkey breast, nuts, and all types of vegetables.

Diet Plan:

Meal 1: 1/2 lb. of Lean Chicken or Turkey or 8-10 Egg Whites, with 1/2 a cup of Oats
Meal 2: 1/2 lb. of Red Meat & 1 cup of White Rice
Meal 3: 1/2 lb. of Fish & a large Potato
Meal 4: Protein Shake
Meal 5: 1/2 lb. of Fish, with Asparagus or Broccoli
Meal 6: 1/2 Lean Protein Chicken or Turkey or 8-10 Egg Whites, with some Egg Yolks or Almonds

Supplements Stack:
Whey Protein
Yohimbine
L-Carnitine
Glutamine
Creatine
Fish Oils
Multivitamins


Idols and Influences

Sadik has had many influences during his career, with many other athletes pushing him on to be the best.

“I am fortunate enough to train at a gym where many of the top bodybuilders train and I pull alot of inspiration from watching these athletes train”

However, he considers the Austrian Oak, Arnold Schwarzenegger, as his main influence. He looks up to him for taking bodybuilding into the mainstream.

Sadik also admires Dorian Yates for his high-intensity workouts and Sergio Olivia for achieving one of the greatest V-tapers in history.

INSTAGRAM SADIK HADZOVIC:

http://zipteria.com/18944095/instagram-sadikhadzovic

DENNIS WOLF IFBB PRO

BIOGRAPHY

Place of birth: Tokmak (Russia)
Date of birth: October 1978
Martial status: married
Height: 180 cm
Weight Off-Season: 280 – 300 pounds
Competition: 258 pounds

A native of the former USSR who moved with his family to Germany in 1992, Dennis Wolf first became interested in bodybuilding as a hobby. However, his excellent genetics soon became apparent, and Dennis decided to begin competing on the international stage. He made his amateur debut at the 1999 NRW Newcomer Championships, placing 2nd in the heavyweight class, and claimed his first win the following year at the 2000 NRW International Championships, taking home the heavyweight and overall trophies.

In 2005, Dennis won the heavyweight and overall classes at the German National Championships, then turned pro with heavyweight and overall wins at the World Amateur Championships, paving the way for his IFBB professional debut at the 2006 Europa Supershow in Texas. In 2007, Dennis claimed his first professional victory at the Keystone Pro Classic, and later that year placed 5th at the prestigious Mr. Olympia.

Already one of the top bodybuilders in the world, Dennis continues to grow and mature as he works tirelessly to improve at the sport that he loves. He has his sights set firmly on the Sandow, and with his work ethic, genetics, the sky’s the limit for what this man can achieve.

Titel Pro:
- EVLS Prague Pro 2015 – 4th place
- Arnold Classic Europe 2015 – 3rd place
- Mr. Olympia 2015 – 4th place
- San Marino Pro 2014 – 2nd place
- EVLS Prague Pro 2014 – 1st place
- Arnold Classic Europe 2014 – 1st place
- Mr. Olympia 2014 – 4th place
- Arnold Classic 2014 – 1st place
- Arnold Classic Europae 2013 – 3rd place
- Mr.Olympia 2013 – 3rd place
- EVLS Prague Pro 2012 – 1st place
- Arnold Classic Europe 2012 – 2nd place
- Mr.Olympia 2012 – 6th place
- Arnold Classic 2012 – 2nd place
- Sheru Classic 2011 – 5th place
- Mr. Olympia 2011 – 5th place
- Australian Pro 2011 – 1st place
- Arnold Classic 2011 – 2nd place
- Flex Pro 2011 – 4th place
- Mr. Olympia 2010 – 5th place
- NY Pro 2010 – 3rd place
- Mr. Olympia 2009 – 16th place
- Mr. Olympia 2008 – 4th place
- Mr. Olympia 2007 – 5th place
- Keystone Pro Classic 2007 – 1st place
- New York Pro 2007 – 3rd place
- Mr. Olympia 2006 – 16th place
- Grand Prix Spain 2006 – 3rd place
- Montreal Pro Championships 2006 – 5th place
- Europa Supershow 2006 – 7th place

Titel Amateur:
- IFBB World Champion & Overall Winner 2005
- WM-Qualifikation 2005(IFBB) : 1.Platz
- 46.Deutsche Meisterschaft 2005 (IFBB) : 1.Platz (Schwergewicht) und Gesamtsieg
- NRW-Landesmeisterschaft 2005 (IFBB) : 1.Platz (Schwergewicht) und Gesamtsieg
- Int.Hessischer Heavyweight Champion-Pokal 2005 : 2.Platz
- Deutsche Meisterschaft(Germering) 2004 (IFBB) : 2.Platz
- NRW-Landesmeisterschaft 2004 (IFBB) : 1.Platz (Schwergewicht) + Gesamtsieg
- Belgium Grand Prix 2002 : 1.Platz
- Mr.Universum 2002 (WPF) : Vize Weltmeister Super Schwergewicht)
- Internatinale Deutsche Meisterschaft 2000 (IFBB) : 4.Platz (Schwergewicht)
- NRW-Landesmeisterschaft 2000 (IFBB) : 1.Platz (Schwergewicht) und Gesamtsieg
- NRW-Landesmeisterschaft 1999 (IFBB) : 4.Platz (Schwergewicht)
- Multipowerpokal 1999 (IFBB) : 4.Platz (Schwergewicht)
- Newcomer 1999 (IFBB) : 2.Platz (Schwergewicht)

Instagram Dennis Wolf:

http://zipteria.com/18944095/instagram-dennisbigbadwolf

LARISSA REIS

From playmate to professional athlete, even as a child, Larissa had a passion for fitness. She enjoyed practicing Brazilian Jui-Jitsu and many other sports from an early age, growing up with a lean physique.

By the age of 37, The IFBB Pro had become an icon in the industry, being the inspiration for many rising stars.

This is her story:


“I thank my upbringing in Brazil’s capital city of Brasilia and my parents for instilling me with the core values of hard work, loyalty and inner strength.”

Athlete Statistics

Full Name: Larissa Reis

Weight
135 - 145lbs (61.2 - 65.8kg)

Height
5'5" (165cm)

Bust
37

Hips
27

Waist
37

Year of Birth Nationality
37" 1979 Brazilian

Profession
Model, Actress

“I’m living my dream as a professional IFBB figure competitor.”

Accomplishments
Competitions
2010 Olympia, 10th Place
2010 Arnold Classic, 6th Place
2009 Olympia, 12th Place
2009 New York Pro, 2nd place
2009 Atlantic City Pro, 1st Place
2008 New York Pro, 10th
2007 World Championship, Barcelona, 2nd Place (Received IFBB Pro Card)
2006 World Championship, Barcelona, 3rd Place
2006 Brazilian Championship, 1st Place
2005 South American Championship, 1st Place




“Honestly ever since I can remember; I have been living a fit lifestyle. From a very young age I was either practicing a specific sport such as Brazilian Jiu-Jitsu, or working out at the local gym.”

Biography

Early Life and Move to America
Born and raised in Brazil’s capital, Brasilia, Larissa was brought up knowing the value of hard work. She was blessed with great genetics, finding it easy to stay lean and fit during her childhood.

During her time in college, she was recognised by Playboy Brazil and was soon selected to become a playmate in 2003. However, she became unsettled by the nature of her profession, and it wasn’t long until she took a new direction in her life.

In 2003, she made the big decision to move to the US to pursue a career in fitness.

First Competition
The ex-Playmate trained relentlessly to prepare to compete, and it wasn’t long until she entered her first show – the 2005 South American Championship. Under the guidance of a personal trainer, Larissa walked away from her first contest as the winner.

But she was only just getting started.




Pro Card
Riding high from her success, Larissa took the rest of the year out to further develop her physique. She returned even stronger to take home the 2006 Brazilian Championship trophy. However, she hadn’t achieved her greatest success yet.

However, she hadn’t achieved her greatest success yet.

In 2007, at the age of 27, Larissa earned her pro card after coming a close 2nd in the IFBB World Championships in Barcelona. She had finally realized her dream of becoming a professional athlete.

Becoming an Icon
Larissa’s first competition as an IFBB Pro was the 2008 New York Pro, but despite all her efforts, she didn’t manage to replicate her previous success. For the next two years, 2009-2010, she entered an impressive 5 shows, walking away with one trophy.

Although she hadn’t won all of her shows, Larissa had succeeded in developing one of the greatest female physiques in the world. She became recognized for her incredible body, and by 2016, at the age of 37, she had gained a mass of followers on social media.

Larissa had taken the fitness industry by storm, and became an icon, inspiring many to chase their ambitions.

Training

Larissa trains 6 days per week, resting for one day to allow her body to recover and grow. She enjoys lifting to 12-15 reps, as she believes that her body responds to higher reps the best.

Workout Plan:

Monday – Shoulders/Abs

Seated Dumbbell Press 3 sets, 12-15 reps
Dumbbell Front Raises 3 sets, 12-15 reps
Low Pulley Lateral Raises 3 sets, 12-15 reps
Reverse Pec Deck (Rear Delts) 3 sets, 12-15 reps
Machine Shoulder Press3 sets, 12-15 reps
Machine Crunches 3 sets, 20-25 reps
Hangning Leg Raises 3 sets, 20-25 reps
Incline Leg Raises 3 sets, 20-25 reps

Tuesday – Biceps/Triceps

Dumbell Curls4 sets, 15 reps
Barbell Curls4 sets, 15 reps
Machine Curls4 sets, 15 reps
Push Downs4 sets, 15 reps
Tricep Extensions4 sets, 15 reps
Dips4 sets, 15 reps

Wednesday – Legs/Calves

Leg Extensions 3 sets, 12-15 reps
Squats3 sets, 12-15 reps
Leg Press 3 sets, 12-15 reps
Seated Leg Press 3 sets, 12-15 reps
Seated Calf Raises 3 sets, 25 reps
Standing Calf Raises 3 sets, 25 reps

Thursday – Back

Machine Chin-ups 3 sets, 12-15 reps
Lat Pull-Downs 3 sets, 12-15 reps
Seated Rows 3 sets, 12-15 reps
Single Arm Dumbbell Rows 3 sets, 12-15 reps
Back Extensions 3 sets, 12-15 reps
Machine Torso Extensions3 sets, 12-15 reps

Friday – Chest/Abs
Incline Press3 sets, 12-15 reps
Flat Bench Press3 sets, 12-15 reps
Push-ups 3 sets, 12-15 reps
Cable Crossovers 3 sets, 12-15 reps
Machine Pec Deck Flys 3 sets, 12-15 reps
Machine Crunches 3 sets, 20-25 reps
Hangning Leg Raises 3 sets, 20-25 reps
Incline Leg Raises 3 sets, 20-25 reps

Saturday – Hamstrings/Glutes

Walking Lunges 3 sets, 12-15 each leg
Squats (w/ Legs apart) 3 sets, 12-15 each
Stiff Legged Deadlifts 3 sets, 12-15 each
Lying Leg Curls 3 sets, 12-15 each
Seated Leg Curls 3 sets, 12-15 each
Machine Hip Extensions (Glutes) 3 sets, 12-15
Abductor 3 sets, 12-15 each

Sunday – Rest


Nutrition

Diet Plan:

Meal #1: Egg Whites, Spinach, 1 1/2 Cups Oatmeal, 1/4 Grapefruit
Meal #2: 4-6 oz Turkey Breast, Spinach
Meal #3: 4-6 oz Bison, Asparagus, 1/2 Sweet Potato
Pre-Workout: 1 Serving (3-Pills) – LIPO-6 Black Hers
Post Workout: 2 Scoops – PRO-GRAM, 1/2 Cup Dry Roasted Almonds
Meal #4: 4-6 oz Chicken Breast, Broccoli
Meal #5: 4-6 oz Tilapia, Green Beans



 Idols and Influences

After becoming an icon in the industry, Larissa has become many athletes’ idols, however, she does have some herself too. She names Cory Everson, Monica Brant, and Rachael M as her main influences throughout her career.

INSTAGRAM  LARISSA REIS:

http://zipteria.com/18944095/instagram-larissareis007

BRUNO MORAES

Titles
Champion Overall IFBB Champion 2016, three-time champion from Rio de Janeiro, lives in the interior of Rio de Janeiro. He chose to live in this city, to follow his athlete lifestyle with more tranquility, close to friends and family. Close to the beach, where it is in communion with nature, perfect place to do your cardiovascular exercises. He is an entrepreneur, owner of a gym, where he trains, prepares his meals and is his sacred place where he stores all his supplements all divided into shelves with their due times for consumption. "Well, this is my lifestyle, this is what I love to do, it makes me happy, to be able to see my physical and psychological evolution with the sport, and through it to transform the life of others as well, showing how passionate and transformative this world of the bodybuilding "

BIRTH 16/05/1980 WEIGHT 110 KG
CITY OF ORIGIN RIO DE JANEIRO - RJ
HEIGHT 1,77 CM

instagram Bruno moraes:

http://zipteria.com/18944095/instagram-brunomoraesoficial

Regan Grimes ifbb Pro

In the Rx Rising Muscle series we will 
l take a more global look on what’s going on in the fitness and bodybuilding world. We will present the hard and dedicated athletes that are on the rise to greater success.
Our first athlete in our series is one of Canada’s most promising younger bodybuilders of today, Regan Grimes.

At Regan’s latest competition he took 1st place in junior bodybuilding plus 1st in men's bodybuilding in the heavyweight class and the 1st place men's overall at the Luchka/OBrien Classic bodybuilding and fitness show in Mississauga, Ontario.

Name: Regan Grimes
Age: 20 
Country: Canada
City: London (in Southwestern Ontario)
Occupation: Bodybuilder and business owner 
Height: 5’11 ½” 
Weight: On stage: 210 lbs. Previous off season: 250 lbs.

RX: Regan, could you please tell us what got you into weight training in the first place, and when did you decide and what inspired you to become a competitive bodybuilder?

RG: The reason I started training was to get bigger and stronger for racing motocross. I started lifting weights and loved it. Seeing results and changes in my body got me hooked! After about a year of lifting I decided to do my first show! Ever since I competed in my first show I knew that this sport was for me.

The person I most wanted to be when I started was Antoine Valliant! He has a killer physique!

RX: Do you remember the first time you entered a gym, and could you tell us about that experience?

RG: I remember going to the gym for the first couple of times, using an application on my phone. I would type in the muscle group that I wanted to work out and it would give me a demonstration of the exercises I could do!

RX: How did it go?

RG: This was a great way to make sure my form was right and I was working the right muscles for that day, and the app was free!

RX: What are you future goals – and where do you see yourself in ten years?

RG: I believe that I will be an IFBB Professional bodybuilder, a successful business owner, and married with a beautiful family of my own!

RX: A fictional scenario; It’s September and time for the annual Mr. Olympia. Who of all the athletes who has won the title in solid conditioning of all the eras would you switch your body with and compete on the day of the competition?

RG: Kevin Levrone. He had such a classic physique… small waist, huge shoulders, and huge legs. His proportions and muscle bellies were unbeatable in my opinion. He is a huge inspiration.

RX: When are you planning to compete again?

RG: The next time I compete will be Canadian Nationals 2015, Junior Men's heavyweight or Men's super heavyweight.

My goal is to pack on 20-30 lbs. stage weight this off season. I believe with an additional 20-30 lbs. to my physique I will be a very competitive candidate for a top spot at the Canadian Nationals.

RX: Do you have any advice to young guys and girls who want to start weight training but who might feel insecure about their first workout session?

RG: They need to remember that everyone starts somewhere. And if they need help and guidance that there are personal trainers at every gym willing to help.

favorite things to do when you’re not working out?

RG: I love to eat!!!! Going out for food with family and friends is my favorite. My business is my full-time job and I also enjoy going to the beach, movie theater, traveling and spending time with my girlfriend, Victoria D'Ariano.

RX: Do you have any special plans this summer?

RG: My girlfriend and I own a Gym Apparel and Accessories company called BOOM Apparel Worldwide and we are coming out with tons of new products and expanding our business. You can check us out on:

instagram Regan Grimes

https://www.instagram.com/regangbodybuilding/