“The documentary “Food matters” examines the current state of America’s food supply, and suggests that the over-industrialization of food production is making the nation sicker by the moment. The documentary analyzes the proliferation of chemical additives in “natural” foods, looks at the relationship between the lack of nutrients in the American diet and the nation’s rising health care costs, and offers tips for system detoxification. “

You can purchase this DVD by clicking the link below:

Blender Bottle Classic: 

 That would be the 3 pictured from the left.  This is the main type of bottle I personally use. This one is a 28oz bottle.  The reason it works really well, they do not leak, and they are cheap.  The blender bottle was also the first of its type to come on the market that changed the way shaker cup’s work.  It’s a fairly simple design, one of the type’s that makes you wonder why you didn’t think of it first considering how successful this thing is.  It works by utilizing a sphere shaped whisk ball that shakes around the cup and springs as it does breaking apart any solid clumps in your supplements.  It takes about 20-30 seconds to mix whey protein well and 5-10 seconds for most other powder supplements.  This is probably my #1 recommendation; you can find them for $7.49 shipped at Amazon:

Blender Bottle Sportmixer: 

This is the one pictured in the middle.  I would definitely say this bottle is an upgrade from the previous blender bottle.  I will bring this type with me when I go training for a few reasons.  First the diameter is smaller at the top, so it’s easier to hold.  It also rubber grips on the top making it easier to grip.  Finally you have much more control over opening/closing to drinking tab with the added loop.  You can pick this one up for $12.99 at Amazon.  Is it worth the extra $? I guess it depends, not really if you’re just mixing shakes at work or home.  If you’re athletic and get sweaty hands and plan to carry it around at the gym, I would recommend spending the extra $.

Spider Bottle!

 This bottle is actually really cool & works good.  The top lid is very easy to open/close. It seals very tight and has an uneven surface around the top so you can screw it off/on easier.  Instead of a whisk ball it has an odd hour glass shaped spring on the top.  But with little effort it comes down from the top smashing into the bottom of the cup, and actually mixes your supplements up really fast.  It also is triple threaded with 3 different sections.  The middle section contains a removable 3 section pill holder.  Or you can remove it for the entire space.  Finally the bottom is another empty section to hold your supplement powders.  I must admit I don’t really use these features, but if you think you might it’s kind of cool.  You can find this one for $9.99 on Amazon: however shipping is a little under $8 it comes out to about the same on Bodybuilding.com. I personally still use the blender bottle over this primarily because I prefer the 24oz compared to 16oz of this bottle, and don’t use the features.

SmartShake (Jay Cutler edition:)

This bottle is essential a spider bottle without the fancy whisk.  It has a top lid more similar to the original bender bottle.  One difference is inside is has a curved plastic mesh to break apart the powder.  I wouldn’t say it’s as effective.  The pill compartment is 4 way instead of 3, and the powder holder is about the same volume as the spider bottle.  Finally it has a detachable key chain holder.  You can find this for $11.39 + shipping on Amazon: Although this is a good cup I honest couldn’t recommend it when the previous two I mentioned exist.  

MusclePharm Shaker: 

This is the one on the far right.  This is basic 20oz shaker.  The lid and flap seals decent but not as tight as the blender or spider bottle.  If you shake it vigorously, it may leak slightly on your hand.  It has similar to the “SmartShake” a plastic curved mesh under the lid to break up supplements.  It is also easy to grip because it has indented sides which also serve as a measuring cup.  Now this one isn’t as fancy as any of the ones I mentioned and for sure would be considered the loser between them.  But it’s only $5 on bodybuilding.com so if you need to stock up on a bunch it’s worth considering.

2 weeks out photos of Joe w

I Will post updates post competition and show the difference a peak can make

This is what I received/what the product looks like:

Grip Ons are extremely easy to use and take just seconds to apply, unlike lifting straps which many people struggle to use correctly. I noticed a clear improvement with my grip on exercises where my hands normally would slip around. Another clear advantage over straps is the fact that they don’t tear up the skin around your wrist, and also help to actually improve your natural grip strength. I would recommend Grip On’s to clients complaining of their grip strength or grip slipping, as well as those focusing on ‘raw’ pulling lifts where straps are not allowed, and training with straps would be counterproductive

Your heart beats about 36-37 million/x per year on avg. Cardio for heart health confuses many people since the goal is to elevate your rate more than double it’s avg resting rate for extended periods of time consistently.

I’ve been asked many times in the past “So why wouldn’t we just avoid cardio to avoid extra beats?” It’s very simple. Let’s say you walk around with a resting heart rate of 85 on a daily basis, that’s 122,400 beats/day.

On the other hand if your resting heart rate is in a more healthy zone like 60bpm (which is easily obtainable for most if you do cardio) that is only 86,400 beats/day. So over the long term of things your heart works considerably less the other 23+ hours of the day you’re not doing cadrio.

If you don’t want to buy a heart rate monitor I recommend this App called “Instant Heart Rate Monitor” It’s free on the iPhone & Droid.  They have a “Pro” paid version that is free for a limited time this week that lets you set up reminders to check it, and lets you log your heart rate with notes. I’ve compared it to real monitors and it’s actually very accurate using the cameras light on the phone to test you via your index

Click below for more info on or to download the App:

Download link for Google Android:                                                             Download link for Apple iPhone:

Ketogenic diet’s aren’t for everyone, I usually recommend to those who’s primary goal is fat loss, rather than losing fat and gaining lean body mass at the same.

Jonas went from 26% to 13.5% body fat using my variation of a ketogenic diet

Anyway I wanted to give him props for his accomplishments, he went from a twig to something respectable :)

Great article regarding best practices on how to handle bodybuilding contest prep while in college.  This is by my buddy Jared Petrassi & fellow GENr8 athlete. Check it out by clicking!:

Bodybuilding Contest Prep while in College

It’s going to be a great time, The Arnold Sports Festival is the largest multi-sport event in the nation. There will be a lot of cool people & big names there to meet and enough free supplements to fill a garbage bag!

2012 ARNOLD CLASSIC - Apex contest prep Online personal training

I had a blast at the Arnold this year.  Thank you to everyone who came out to see me!  From left to right here from our GENr8 group; Jessie Godderz from “big brother” Anthony Almada (GENr8 CEO & Founder of EAS) and GENr8 Athlete Joe Tong.

Apex Online Personal Training Interview with Johnnie jackson

Q) You seem to consistently come in looking hard, dry & full.  What are some of the techniques you apply during your final 7 days prior to stepping on stage for peak week?

Those last 7 days consist of: slow but consistent water depletion – I never totally deplete but take in very low sodium, and depending upon my appearance, a 3-4 day carb depletion, in turn balancing the remaining of the 7 days with carbing up every 2 hours with sweet potatoes.

Dave Bohr from Apex Contest prep Interview with Johnnie jackson

Q) Considering all your incredible personal record lifts, do you still have any specific goals today with certain lifts or exercises?

Definitely My personal goals in weight training is to pull 1000lbs on deadlift.

 Q) You use a very similar high intensity training style as myself, with much focus on strength similar to a hybrid powerlifting/bodybuilding routine.  Do you feel there is an advantage to this style of training for the sport of bodybuilding compared to an opposing style such as high volume training doing in excess of 35-45+ sets for a single muscle group, applying less intensity?

 Q) What are some of the exercises you avoid not so much because of the intensity/difficulty, but rather exercises you just don’t “feel” or get a good pump from?

Decline Bench, Clean & Jerks, Good Mornings.  I think they pose a risk that is not necessary to take, excluding decline bench.

Q) What are some of your other hobbies during down time?

 Q) Have you made any mistakes related to dieting, training, peaking, & bodybuilding that have helped you become a better athlete?

Q) When it comes to peak week, are you still open to experimenting with new techniques? Or do you have a pretty solid game plan you try to stick with each show with little variation to it?

Q) Your traps are extremely developed for your frame and for an IFBB bodybuilder period.  Would you credit the mass to your powerlifting back ground from movements such as heavy deadlifts consistently, or do you have a specific style of training focused around traps focused towards mass?

I think it is more to my style of training but more importantly it is contributed to what I did the most when I was starting out lifting and that was barbell shoulder shrugs.

 Q) Where can someone find out more about what’s going on with you these days?

When i was 13 yrs old i used to get into alot of trouble in school, getting in fights and making stupid decisions.  When I got kicked out of school and was forced to go on home studyI had alot of extra time on my hand, at that time wrestled as a sport and I wanted to get stronger and bigger for highschool wrestling, i was always a very competitive person. I started working out for that reason and when I started seeing results it became an addiction to me not knowing id ever get to where i am now i just kept training as hard as i could and learning as much as i could to keep growing.

I then met a guy when i was 16 at golds gym named Rick that told me i should get into bodybuilding i have alot of potential and he would train me for my shows. this was something i wanted to do sense i started working out just never really thought i was good enough to compete. once i had the chance i took him up on it and did my first show; it was the NPC Contra Costa teen division that i competed in and i won the overall. two weeks later i won the California championships Teen overall and i just became addicted at that point and knew this was something i want to do no matter what it takes.

Q) Can you discuss some of the peaking techniques you apply when preparing for a show or photo shoot to come in your hardest/lean/dry but full?

Normally i begin carbing up 3 days before and cut my water out 1 ½ days before show. the lean part is already there. if u arent lean and ready to step on stage before the drying out phase u shouldnt even be competing

Q) Are there any mistakes you’ve made from the time you’ve started up until today that you would say made you a stronger competitor?

I’ve made many mistakes on the path of getting to where i am, to say they made me stronger.. yea i always get stronger when i make mistakes because i learn from them and will never make them again. we all make mistakes, its those who learn from there mistakes that proceed down the path to success.

Q) What would you say are the main condiments that you use consistently during the off season, and while strict dieting?

offseason condiments are normally like ketchup, fat free ranch, and A1 steak sauce.   Pre-Contest condiments are either reduced sugar ketchup or squeezed lime juice

Q) Can you give a quick break down of how an average training week looks for you?

Throughout every workout my training routines are always different because I believe change is needed to keep the muscle growing and to keep shocking the body. so to give u an average training session? there isnt one there always different but i can give you this:
o Monday- quads & hamstrings
o tuesday- chest & calves and cardio
o wednesday-day off
o thursday- back & glutes and cardio
o friday- shoulders & calves
o saturday- Bi’s and Tri’s & forearms and cardio
o sunday- day off
o abs everyday besides days off

Q) What are the top 3 protein, fat, & carb sources you would say you have over an average year? (i.e. 3 types of proteins, 3 types of carbs, 3 types of fat you consume the most on avg)

Protein- chicken, salmon, steak
Carbs- oatmeal, white & brown rice, potatoes
Fats- salmon, omega 3 eggs, avacado

Q) What are some of the other main hobbies you have during down time?

I don’t have much down time as i work a fulltime job that i commute 2 hrs to and back everyday and cooking and preparing food and training pretty much takes up my day. on weekends i like to rest and work on my collector truck (69 chevy C-10 shortbed) and hangout with friends

Q) What are your top 5 favorite exercises, and personal best lifts/sets?

o squats
o deadlifts
o leg press
o dumbell pullovers
o dumbell shoulder press

Q) When it comes to contest prep and competing, what aspects do you find the most difficult?

I find the most difficult thing to bodybuilding in general and competing is the expense of the lifestyle. it is very expensive to buy all the food and pay a trainer and buy supplements which are all necessities of bodybuilding. other than that alot of people wine about the diet but it is what it is, theres much harder things in life than sticking to a diet so i keep that in mind and dont let it phase me, i have to much other stuff to worry about. i just eat what my trainer put on the paper.

Q) Can you tell us what are your physical stats when contest ready, as well as the off-season?

My weight while at contest is 225 because i dont feel quite ready to step to the superheavyweights id rather be a shredded heavyweight. offseason i normally weigh in around 265- 280. this year i plan to get to 280. before dieting down for the USA in 2012

Q) What goals do you hope to accomplish over the next 10 years?

I would like to make it on the front of a magazine
I would like to get my pro card
I would like to get a sponsor that will help me financially along with supplements and other things.
I would like to compete in the olympia within the next ten years

Q) Where can we find you online, and is there anyone you would like to thank for your success so far?

Facebook: is the best place to find me,

I would like to thank God for blessing me with the life he has blessed me with and giving such a great opportunity to be whatever i dream to be. you couldnt have blessed me with more than what im blessed with and i appreciate it so much, i owe all accomplishments to you.
I would like to thanks My sponsors Species Nutrition, Lanas Eggwhites, and Iron Mulisha Clothing for all the help and support you have given me. i couldnt have gotten to where i am with out you.
i would also like to thank my trainer William Ayoubi for the wonderful knowledge he has provided me with and for always being there for me and making me my best.
Last But not least id also like to thank my family for all the support they have given me throughout this journey and for always being by my side at the hardest times. i couldnt ask for a more wonderful family!

Thank you Cody for your time, I look forward to seeing you step on stage in the years to come.

Q) What are some of the peaking techniques you apply when preparing for a show or big photo shoot to come in hard/lean/dry & full?

I stay very lean all year round because I suck at peaking! My body doesn’t respond very well to carb loading but when I do have a snickers or so before pumping up my body gets drier and vascular. I don’t like eating it though because I don’t like “ruining” my food, so it rarely happens even though I know I look better doing it. I can trick myself better into having a clif bar or two haha.

Q) Do you have any specific exercises or dieting techniques that you created on your own?

Yes, fighter diet. It’s the concept for staying ripped 365 days a year without starving yourself. It’s the only diet concept I know which deals with preventive eating on a very serious level!

Q) What are some of the mistakes you would say you’ve made from the time you started up until today?

I don’t feel I did mistakes because they shaped my mindset and I had a reason for doing what I did.  Here is a good article to spin off

Q) What are the main condiments that you use consistently when during the off season and while strict dieting?

Year round mustard addiction!

Q) Could you discuss some of the turning points over the years evolving as an athlete that helped transition a diet, supplement, or exercise routine into an actual “lifestyle” for you?

In 2005 when I became the Jillian Michaels of Scandinavia in the Biggest Loser show. I was going to be on TV daily, filming and no way would I want to look smooth! So from that point (2005) I just acknowledged I would need to really be consistent and stop having cheat days like everyone else.  When I moved to America I got an epiphany too that nobody forced me to do what I did, nobody told me to be ripped 365 days a year but i WANTED it and then I couldn’t keep on complaining it was hard! I just got real about it and created my concept fighter diet so enable to look ripped, feel full and be happy and healthy.

Q) So you were the coach for the Swedish team on Nordic version of the biggest loser?  Have you considered or do you have any plans to do something similar while here?

Sure if I have the opportunity. I love doing TV!

Q) What advice would you give to women concerned with staying petite/small but fear weight training techniques such as going to “failure”?

There is no way you’re going to get too big if you keep your diet in check and work on getting lean. We have less muscle than we think and most of it disappears as you get leaner. Not working hard and heavy will just keep women skinny fat.

Q) Can you break down how an average training week looks for you currently?

AM cardio, pm weight training and cardio. Since I want to be ripped all the time my training is like constant contest prep. 2 hours of cardio a day is a mainstay 5-6 days a week.

Q) Do you ever count your calories & macros, or weight/measure your food?  If not at what point did you stop doing so and why?

 Yes I count calories, protein and fat. I weigh and measure everything and been doing since I started 1999. I eat the same stuff every day more or less except for re-feeds when it’s clearly different. I keep notes about my body every day. Temperature, blood pressure, heart rate, perceived energy levels, sleep etc. I am very meticulous.  I keep track on my protein cause it tends to get excessively high unless I monitoring it! I don’t ever count carbs, and I only count calories to keep my totals in check.

Q) What are the top 3 protein, fat, & carb sources you would say you have over an average year?

Top 3 proteins: lifetime fat free cheese, pink salmon, vp2 protein powder. Carbs: cabbage, broccoli, kabocha. Fats: fish oil, pistachios, cocoa nibs.

Q) Are there any random acts of training throughout your regular day, such as curling grocery bags as you walk in the door, or skip stairs while going up them to mimic a lunge and end the step with a calve raise?

NEVER. I am a couch potato. I do not exercise in my free time!!!

Q) As much as you’ve already accomplished as an athlete.  What goals you have set for yourself professional & personally?

Be known for my motivational writings. Write a book. Have or be on a TV show. It would be cool to be a spokesperson for many more companies I love to death.

Q) Are there any supplements that are not considered common that you take regularly?

Nice question! YES, I take these “special ones”: strontium. Bone health!

Q) How often would you estimate you have a cheat day or meal, and what type of food choice do you usually go for?

Once every blue moon. I can show you my record: last pizza: June 27th 2008. Before that my first and only hamburger September 21st 2006. Before that first and only Krispy Kreme donuts march 13th 2006. I remember them because they are so few. OH! I forgot, I had a cheesecake may 14 2008 and a ben & jerry in April this year after a shoot.

NOW I have re-feeds, usually one time a week, but sometimes it goes months without it. I rotate calories more, maybe three days of 1000 calories more, then go back to lower than normal. Works wonders to recharge and get body happy. Re-feeds means carb loading and not big on fats. I eat kabocha, oat meal, rice etc. I do love protein bars but I eat them as treats cause they are not good food, they are candy. : )

Thanks Pauline for your time.

Please checkout some of Pauline’s Sponsors:

ast-ss.com

www.monstercable.com

www.lifetimecheese.com

www.betterbodies.se

www.thebuttbible.com

You can find out more about Pauline by visiting her official website:

www.fighterdiet.com 

Also check out her writings for Muscle & Fitness Hers:

This one was Sponsored by www.professionalmuscle.com

Q) What got you started in bodybuilding?

I got started in bodybuilding when the owner of Metroflex gym Brian Dobson offered me a free membership to the gym if I competed. I already had a background in powerlifting and football before I was offered this free membership so I had a pretty decent physique. It took about 4 attempts from Brian to get me to compete because the previous 3 times I had gone to the gym he kept telling me I needed to compete but I told him no because I had just hired on the Police Dept. and didn’t want to take any steroids and I didn’t want to diet. I was about 25 years old at the time and knew nothing about bodybuilding and had no interest in it until Brian offered me the free membership.

Q) I watched a video recently with Brian Dobson and he’s claiming when he first met you that you were eating biscuits & gravy with bacon for breakfast, a cheeseburger & fry’s for lunch, & a whole pizza for dinner. Is this true?

This is what I told Brian I ate when we first met because this is the type of food I ate while working for Domino’s Pizza, this is all I could afford at the time, I got the cheeseburgers from Wendy’s because we traded them Pizza. This is also the reason I told him I didn’t wanna bodybuild because I loved this kind of food.

Q) Where do you get your motivation from?

My motivation comes from weightlifting being a hobby of mine since I was about 13 years old, this is the first time I started working out. I started working out because as a kid people always asked me if I worked out. I was asked this on a daily basis. Every time someone asked me I always said no. And one day it hit me, I was tired of saying no and wondered what I would really look like if I actually trained. I finally decided to start working out so I could say yes I do and I wanted to see how muscular I could actually get.

Q) I’ve seen some photos of you during your early High School years and you could tell even back then you had great genetics, do you remember any of your best lifts from High School?

Yes of course I had great genetics in high school, in my junior year I can remember benching about 270, squatting about 450, and deadlifting about 460. I didn’t have the best form in the world and these lifts were done in powerlifting meets and I remember getting my ass kicked because I was in the 198 weight class and the guys were way stronger than me.

Q) If you had to pick just 3 exercises to do for the rest of your life, what would they be?

I get asked this question all the time and my answer is always, Squat, Deadlift and Bench press. These are the first 3 exercises I did when I joined the power lifting team at the age of 14 and I immediately fell in love with them. I mastered these 3 exercises and became very good at them as you can see in my videos today. I’ve done reps with 800lbs on deadlift, 800lbs on the squat, and 500lbs on the bench press.

Q) What is your diet like during the off season?

My diet during the off season is pretty much the same as precontest, the only difference is I eat bread and french fries on some days during the offseason, I also eat only 5 meals during the offseason whereas precontest I eat 6 meals a day. I also do hardly any cardio in the offseason, precontest I do cardio 6 days a week, twice a day for an hour each session.

Q) What is your supplementation like?

I take tons of supplements all year, I take Multi-vitamins, CQ-10, Vitamin C, Vitamin E, Prostate Care, Coral Calcium, ZMA, Multi-minerals and Joint tablets(Glucosamine)

Q) Do you ever plan out or track your macros/calories during your contest prep, or would you say at this point you go purely off feel when dieting and measuring servings out?

I weighed measured and tracked everything that went in my mouth, I can tell you the exact protein and carb count of everything I ate, that’s all I kept up with but never counted calories.

Q) Favorite Bodybuilders?

Lee Haney and Arnold Schwarzenegger

Q) Favorite Quote?

If you always do what you always done, you will always get what you always got. Favorite Quote.

Q) Other than bodybuilding, what are your favorite hobbies?

My favorite hobbies besides bodybuilding is billiards.

Q) What changes would you like to see in the sport of Professional Bodybuilding if any?

I love bodybuilding basically the way that it is going today, more contests and more money, now we’re being recognized all over the world. Every country I go there are tons of people who know and love me. Bodybuilding the sport itself is on the rise and becoming a bigger more recognizable sport every day.

1MR by BPI Sports video review:

Super Pro by BPI Sports video review:

Myofusion by Gaspari Nutrition video review:

The Japan disaster has been very difficult to watch, knowing I’m on the opposite side of the planet and cannot do more for all the helpless people. Well I’m far from rich, but I know I can afford to donate about 10% of my income towards relief. So from now through April, 10% of any new services I selll will go towardes the non-profit organization’s below. For any new clients please let me know how you want the donation to be allocated. So if you want to donate 5% to one group, and 5% to a 2nd group listed that is perfectly fine. Read below for a brief description of each group, you may also click any to be re-directed to their site to make a direct donation.

• Hands On Tokyo
  Hands on Tokyo addresses the critical needs of the community by partnering with other organizations focusing on environmental, educational, and social issues in Tokyo. By collaborating with our partners to create projects designed to meet their needs, we provide numerous volunteer opportunities for any individual or corporation looking to make a difference in the community. Please help Hands on Tokyo provide support for the earthquake & tsunami relief efforts in Japan.

   

• Save the Children: Emergency Response
  Save the Children responds to emergencies that put the survival, protection, and well-being of significant numbers of children at risk. Your donation to the Save the Children Emergency Fund will help address all the crises to which Save the Children responds, including the response to the earthquake and tsunami in Japan.

   

• Japan Earthquake and Tsunami Relief Fund – a GlobalGiving Project
  GlobalGiving supports grassroots projects around the world. This project will disburse funds to organizations providing relief and emergency services to victims of the earthquake and tsunami in Japan. GlobalGiving is working with International Medical Corps, Save the Children, and other organizations on the ground to provide relief to victims.

   

• American Red Cross
  You can help people affected by disasters like the recent earthquake in Japan, as well as countless crises at home and around the world, by making a donation to support American Red Cross Disaster Relief. A gift of any size supports the lifesaving mission of the American Red Cross whether it’s responding to a disaster, collecting lifesaving blood, teaching skills that can save a life, or assisting our military members and their families.
  ]]> http://apexcontestprep.com/2011/03/16/jp/feed/ 0 http://apexcontestprep.com/2011/03/14/update/?utm_source=rss&utm_medium=rss&utm_campaign=update http://apexcontestprep.com/2011/03/14/update/#comments Mon, 14 Mar 2011 08:50:39 +0000 admin http://www.ApexContestPrep.com/?p=314 I created a YouTube Channel, check it out and subscribe to my channel. There isn’t much content yet, but I will be uploading several training videos in the future. There will be demos of all the exercises I use, some strength & conditioning training & plyometric pool workouts. Here is a clip I took from my last diet that I uploaded I believe I am about 5-6 weeks out here:

   

  ]]> http://apexcontestprep.com/2011/03/14/update/feed/ 0 http://apexcontestprep.com/2011/03/11/random/?utm_source=rss&utm_medium=rss&utm_campaign=random http://apexcontestprep.com/2011/03/11/random/#comments Fri, 11 Mar 2011 08:54:05 +0000 admin http://www.ApexContestPrep.com/?p=317 Here is an awesome new video from our good friend Mr. Zhasni. I love his creations he is the best at what he does. I recommend giving this a watch if you’re about to go workout or need some motivation.

   

   

   

  On a side note I just finished watching Branch Warrens DVD “Train insane”. I have to say this is the most intense training I have seen on video since Dorian Yates Blood & Guts. I credit guys like Branch, Dorian, and Johnnie Jackson to have the closest style of training to my own. I’m a strong advocate of heavy weight/low reps, with lots of concentric explosive movements, partial reps, & drop sets but I only use this as one portion of my training, which results in a “hybrid” routine.

   

  Branch demonstrates in this DVD the type of training intensity required to be a champion. One of the biggest mistakes I see with training overall is lack of intensity. Even guys who are wise enough to attempt techniques like drop sets typically stop too soon when transitioning to lighter weight on the 2nd phase of the set. Another mistake is the lack of applying 100% effort on the final reps. Finally I see a lack of resources being utilized BEYOND failure enough. An example would be a spotter helping you with 2-3 assisted reps on barbell curls once you’ve reached failure. OR using your lower back / front delts, and a bit of momentum on the final 5-6 reps applying just enough resistance to assist the movement a few extra reps yet keeping tension on the biceps at 100% the entire set.

   

  Learning how to cheat is truly a skill when it comes to training. It requires you to have a comprehensive understanding of the “mind-muscle connection” while training. This video I would consider a good example of intense/effective cheating within your routine. There’s a great display of advanced techniques such as cheating on the final reps, performing drop sets, and utilizing a spotter once you’ve naturally reached failure. I wouldn’t suggest mimicking Branches workout, but if you’re not currently using advanced techniques or question the level of intensity with your training I would recommend buying & watching this DVD. Here is a clip it to give you a preview. Pay close attention to Branches shifting in bodyweight/cheating on his final reps to assist the movement:

   

  ]]> http://apexcontestprep.com/2011/03/11/random/feed/ 0 http://apexcontestprep.com/2011/02/23/client-update/?utm_source=rss&utm_medium=rss&utm_campaign=client-update http://apexcontestprep.com/2011/02/23/client-update/#comments Wed, 23 Feb 2011 08:48:42 +0000 admin http://www.ApexContestPrep.com/?p=311 Air Displacement (Bod Pod) body fat testing is probably the easiest/fastest/accurate body composition test widely available right now. Hydrostatic is slightly more accurate (under water weighting) but testing centers are not very easy to come by. Here is one of my clients Antonio Wright getting tested at a Bod Pod location. He show’s exactly how the test is performed, and then goes over analysis directly after. I’m a strong advocate of Bod Pod testing; going every 1-3 months while getting caliper body fat tested is a good way to insure you’re on track towards your fitness goals. It’s very useful to be able to chart & compare body fat % & LBM (lean body mass) over time while on a regiment. Anyway check it out:

   

  ]]> http://apexcontestprep.com/2011/02/23/client-update/feed/ 0 http://apexcontestprep.com/2011/02/19/client-5/?utm_source=rss&utm_medium=rss&utm_campaign=client-5 http://apexcontestprep.com/2011/02/19/client-5/#comments Sat, 19 Feb 2011 12:11:33 +0000 admin http://www.ApexContestPrep.com/?p=293 I want to give a shout out to one of my clients Michael who’s been busting his ass these last few weeks to get in shape. Who took 3rd place in the 2011 NAGA (North American Grappling Association) World cup tounrmanet which took place this weekend. He went from 183lb to 148lbs in about 6 weeks losing 35lbs and dropping a ton of bodyfat to make his weight class. Michael was able to get 3rd in his class overall! Here are some progress photos a little over 3.5 weeks of dieting, he was able to already drop 20lbs within this time frame! and maintain the majority of his strength:

   

  

   

   

  2011 Naga 3rd place medal:

   

  

  ]]> http://apexcontestprep.com/2011/02/19/client-5/feed/ 1 http://apexcontestprep.com/2011/02/15/interview-3/?utm_source=rss&utm_medium=rss&utm_campaign=interview-3 http://apexcontestprep.com/2011/02/15/interview-3/#comments Tue, 15 Feb 2011 12:11:03 +0000 admin http://www.ApexContestPrep.com/?p=290 I just finished interviewing with MuscleDog.com, you can check it out by clicking below:

   

  

  ]]> http://apexcontestprep.com/2011/02/15/interview-3/feed/ 0 http://apexcontestprep.com/2011/01/12/client-4/?utm_source=rss&utm_medium=rss&utm_campaign=client-4 http://apexcontestprep.com/2011/01/12/client-4/#comments Wed, 12 Jan 2011 12:10:42 +0000 admin http://www.ApexContestPrep.com/?p=288 I want to say congrats to one of my clients Antonio for making it to the homepage of Bodybuilding.com this month. They are the largest bodybuilding company & website in the world so this is a pretty cool accomplishment.

   

   

  

  ]]> http://apexcontestprep.com/2011/01/12/client-4/feed/ 0 http://apexcontestprep.com/2010/12/15/client-3/?utm_source=rss&utm_medium=rss&utm_campaign=client-3 http://apexcontestprep.com/2010/12/15/client-3/#comments Wed, 15 Dec 2010 12:08:37 +0000 admin http://www.ApexContestPrep.com/?p=283 I want to say congratulations to two of my clients who participated in the 2010 NPC Excalibur’s. With 292 bodies and over 350 competitors including cross-overs, it was the biggest 1-day NPC event in history! I traveled to the competition to help assist them and spent the weekend in LA. It was definitely a very long show this year, with a lot of tough competition to say the least.

   

  Here are a few photos from the competition. Ovais competed in the Men’s Middle weight. This was his 1st Competition and he picked a really big show for his first. It was an accomplishment in itself just to make it on stage. Ovais ended up taking 4th place, he worked super hard the last few years and has really made an impressive transformation. At just 23 years old with lots of knowledge and dedication I think he has a very bright future. Check out these comparison shots from just January of last year to Dec 4th on stage:

   

   

  

   

  

   

  This was a National Qualifier for Figure. Antoinette competed in Masters 40+ & A class. She placed 4th which makes her one of the top 5 national qualifiers! I’m very proud of all her hard work, especially the final weeks leading up to the show.

   

  

   

  

  ]]> http://apexcontestprep.com/2010/12/15/client-3/feed/ 0 http://apexcontestprep.com/2010/12/13/client-2/?utm_source=rss&utm_medium=rss&utm_campaign=client-2 http://apexcontestprep.com/2010/12/13/client-2/#comments Mon, 13 Dec 2010 12:08:06 +0000 admin http://www.ApexContestPrep.com/?p=281 Here is a progress update from one of my clients Marcio out of Brazil. We strated working together online in October. The below shot shows him from Oct 24th to Dec 5th after a 5k run. He’s getting leaner and stronger each week. I’m very proud of the hard work he’s put in and we still have 3 months to go.

  

  ]]> http://apexcontestprep.com/2010/12/13/client-2/feed/ 0 http://apexcontestprep.com/2010/11/15/client/?utm_source=rss&utm_medium=rss&utm_campaign=client http://apexcontestprep.com/2010/11/15/client/#comments Mon, 15 Nov 2010 12:07:37 +0000 admin http://www.ApexContestPrep.com/?p=279 Check out an inspiring transformation by one of my clients Antonio Wright. He was actually able to make incredible progress all on his own before we started working together. We are hoping to acomplish quite a bit together this year. Antino is attempting to compete in the BodySpace 2011 Spokesmodel contest. Please take a breif moment to cast a vote. There is no need to register and it only takes a few seconds.

   

  *Please click here to cast your vote for the 2011 BodySpace Spokesmodel*

   

   

   

  

  ]]> http://apexcontestprep.com/2010/11/15/client/feed/ 0 http://apexcontestprep.com/2010/11/03/dave-bohr-personal-training/?utm_source=rss&utm_medium=rss&utm_campaign=dave-bohr-personal-training http://apexcontestprep.com/2010/11/03/dave-bohr-personal-training/#comments Thu, 04 Nov 2010 04:44:42 +0000 admin http://www.ApexContestPrep.com/?p=1039 Single Session – $150 (I’m currently booked but you may use my contact form to be submitted to my waiting list)
  I do not charge by the hour, but rather as long as it takes to complete our workout.  It may take 60 minutes or 90+ minutes depending on the workout we go with that particular day.  For all advanced clients you can expect an extremely advanced workout with me utilizing many techniques, and are guaranteed to learn something every session.
  ]]> http://apexcontestprep.com/2010/11/03/dave-bohr-personal-training/feed/ 0 http://apexcontestprep.com/2010/11/02/online-rates/?utm_source=rss&utm_medium=rss&utm_campaign=online-rates http://apexcontestprep.com/2010/11/02/online-rates/#comments Wed, 03 Nov 2010 04:45:50 +0000 admin http://www.ApexContestPrep.com/?p=1044
  • Customized Diet: Once I have a clear understanding of you and your goals. I will create from scratch a diet for you. It will clearly break down meals, carbs, fats, protein, and calories for each day or rotation. I have a large variety of diets I use. All are flexible to you once I understand your lifestyle and level of commitment. It’s common for me to fine tune your diet each week, if needed. After a few weeks of trial and error it’s very easy to learn more about your body as the diet continues.

   

  • Supplement Regimen: I usually recommend supplements in 2 groups. The first I consider “essential” for the diet & your goals. The second is classified “optional” but recommended.

   

  • Shopping/Grocery list (If needed) this is just basic essential foods to pick from at the start of the diet to pick up. This is typically the first thing I will get to you so you can start shopping and getting the fridge & house stocked with the proper types of foods.

   

  • Weekly Excel & Training Logs: You will be asked to document as much as possible completing and returning the logs to me each week. There will be a section to log details for each workout, physical stats such as weight, body fat % and measurements. Last a section to post progress photos, and dieting notes. I use this information along with email communication to evolve and modify the regimens we create for you.

   

  • Unlimited Email Support: This is the most valuable part of any package I sell. Some really get their money’s worth by asking questions consistently while working with me, learning as progressing. I actually have a few clients currently who are trainers them self, just trying to increase their knowledge and experience. A lot of what I do was developed through years of trial and error. I am very confident if my clients just follow the instructions I lay out, they will reach their goals.
  ]]> http://apexcontestprep.com/2010/11/02/online-rates/feed/ 0 http://apexcontestprep.com/2010/11/02/initial-setup-fee-waived-300-off/?utm_source=rss&utm_medium=rss&utm_campaign=initial-setup-fee-waived-300-off http://apexcontestprep.com/2010/11/02/initial-setup-fee-waived-300-off/#comments Wed, 03 Nov 2010 04:07:48 +0000 admin http://www.ApexContestPrep.com/?p=1018 Sign up now and receive packages as low as $150!

   

  ]]> http://apexcontestprep.com/2010/11/02/initial-setup-fee-waived-300-off/feed/ 0 http://apexcontestprep.com/2010/10/27/student-and-military-discount/?utm_source=rss&utm_medium=rss&utm_campaign=student-and-military-discount http://apexcontestprep.com/2010/10/27/student-and-military-discount/#comments Thu, 28 Oct 2010 04:15:21 +0000 admin http://www.ApexContestPrep.com/?p=1026 Discounts:

  I offer 10% off my regular & Sale rates for any students, or anyone who is or has been active in the military.  Use the Contact form, or email Dave@ApexContestPrep.com for more information.

  ]]> http://apexcontestprep.com/2010/10/27/student-and-military-discount/feed/ 0 http://apexcontestprep.com/2010/07/27/apex-progress-update/?utm_source=rss&utm_medium=rss&utm_campaign=apex-progress-update http://apexcontestprep.com/2010/07/27/apex-progress-update/#comments Tue, 27 Jul 2010 12:01:47 +0000 admin http://www.ApexContestPrep.com/?p=271 Here are some progress updates on my Client Danny R. He has used my CC/Keto diet for 8 weeks in these photos. The two black shorts are some before pics when starting the diet, and the others are showing progress on the diet. Danny is 38 and he looks about 10 years younger in this condition, I cannot wait to see where we get in another 8 weeks.

  
  
  

  ]]> http://apexcontestprep.com/2010/07/27/apex-progress-update/feed/ 0 http://apexcontestprep.com/2010/06/04/apex-contest-prep-clients/?utm_source=rss&utm_medium=rss&utm_campaign=apex-contest-prep-clients http://apexcontestprep.com/2010/06/04/apex-contest-prep-clients/#comments Fri, 04 Jun 2010 08:52:24 +0000 admin http://www.ApexContestPrep.com/?p=260 Here is a progress update on two Apex Contest Prep clients.  Weston Metsch one of his biggest strengths during training was that he never would quit early during a set or a workout, always welcoming failure in the gym and willing to go beyond it.  He started off at just a mere 135lbs being 6’4″. Now with even lower body fat he has reached 195lbs. I am very proud of him and all his hard work. He is currently a free agent exploring Fitness modeling as an option. He is open to inquires regarding sponsorship or related fitness modeling work -westonmetsch@gmail.com

   

   

   

   

  

  Wes Apex Client

   

  Here is another shot, also standing with another former client Ovas K. Much of their continued success was due to consistent independent dedication after they applied what they learned and continued doing their own research down a journey to make a transformation into more of a long term lifestyle:

   

   

  

  ]]> http://apexcontestprep.com/2010/06/04/apex-contest-prep-clients/feed/ 0 http://apexcontestprep.com/2010/05/06/old-post-5-6-10/?utm_source=rss&utm_medium=rss&utm_campaign=old-post-5-6-10 http://apexcontestprep.com/2010/05/06/old-post-5-6-10/#comments Thu, 06 May 2010 08:50:21 +0000 admin http://www.ApexContestPrep.com/?p=256 Here is some footage of a former training partner Adam Hinton lifting some crazy weight. He is now preparing to break Donnie Thomsons World Record All-Time Highest total of 2850. At 26yrs old, and just a few lbs short RAW, it seems to be just a matter of time.

  
  855 lb. deadlift

  
  

  A photo of of us both around 8 years ago: Even back then being so young he was a still a genetic freak.

   

  

  Apex Online Personal Training - Adam Hinton video

  ]]> http://apexcontestprep.com/2010/05/06/old-post-5-6-10/feed/ 0 http://apexcontestprep.com/2010/03/28/low-carb-tuna-salad/?utm_source=rss&utm_medium=rss&utm_campaign=low-carb-tuna-salad http://apexcontestprep.com/2010/03/28/low-carb-tuna-salad/#comments Sun, 28 Mar 2010 08:45:38 +0000 admin http://www.ApexContestPrep.com/?p=245 For those of you who have worked with me, you probably know I like to classify meals in up to 5 separate groups (AM, PM, Pre, Post, and Filler Meals). The most common used in any diet would be the filler meals. Today for lunch I made probably my most favorite of all filler meals in the low/no carb class, a Tuna salad. I like this meal because it’s quick, you can prepare it literally in 3 minutes. It’s extremely healthy, it’s very low carb, its convenient to pack for a lunch or eat later, and finally it taste great for being so healthy.

   

  To make, simply mix all of the following ingredients in a large bowl. Portions can obviously be manipulated to stay in your macro range, but here is what I used for my current regiment:

   

  -2 Cans Tuna in water

  -1.5c Romaine Lettuce

  -1.5 Tbsp Olive oil

  -1c Cherry Tomatoes

  -1 Tbsp real bacon bits

  -1 Tspn Sea Salt

  - Pinch of garlic powder & pepper

   

  This breaks down to approximately 500 calories: 70g of Protein, 23g of fat, and about 4 net carbs from the Tomatoes, you may skip the Tomatoes to make it a 0 carb meal. This is a perfect meal when low carbing in a depleted carb state. Enjoy.

   

   

   

  

  ]]> http://apexcontestprep.com/2010/03/28/low-carb-tuna-salad/feed/ 0 http://apexcontestprep.com/2010/03/06/arnold-classic-2010/?utm_source=rss&utm_medium=rss&utm_campaign=arnold-classic-2010 http://apexcontestprep.com/2010/03/06/arnold-classic-2010/#comments Sat, 06 Mar 2010 08:44:40 +0000 admin http://www.ApexContestPrep.com/?p=243 Be sure to watch the Live web cast for the 2010 Arnold Classic, Right now it’s Pre-Judging then finals tonight. Free on Bodybuilding.com:

  *2010 Arnold Classic Web Cast*

  Here is your Top 3 Athletes. From left to right Phil Heath 2nd, Kai Greene 1st, and Branch Warren 3rd. I am a bit surprised that Phil Didn’t win but Kai Greene looked great also; it was very close this year.

   

  

  2010 Arnold Classic, Kai Greene, Branch Warren, Phil Heath

  ]]> http://apexcontestprep.com/2010/03/06/arnold-classic-2010/feed/ 0 http://apexcontestprep.com/2009/12/16/sergio-oliva-jr/?utm_source=rss&utm_medium=rss&utm_campaign=sergio-oliva-jr http://apexcontestprep.com/2009/12/16/sergio-oliva-jr/#comments Wed, 16 Dec 2009 08:40:46 +0000 admin http://www.ApexContestPrep.com/?p=236 Here’s a video I filmed of fellow MuscleTech athlete Sergio Oliva Jr at the 2009 Jr Nationals. His Father (Sergio Oliva) is the only man to ever beat Arnold Schwarzenegger in a bodybuilding Competition, winning the Mr. Olympia. We are both Sponsored by MuscleTech so both had to fly to Chicago for the show to do photo-shoots for them.

  Anyway check out his posing routine this year. He looked great his long term goal is win the Mr. Olympia one day, and I think he is on his way.

  

  MuscleTech Athletes Dave Bohr & Sergio Oliva Jr.

  ]]> http://apexcontestprep.com/2009/12/16/sergio-oliva-jr/feed/ 0 http://apexcontestprep.com/2009/12/11/old-post-12-11-09/?utm_source=rss&utm_medium=rss&utm_campaign=old-post-12-11-09 http://apexcontestprep.com/2009/12/11/old-post-12-11-09/#comments Fri, 11 Dec 2009 08:41:29 +0000 admin http://www.ApexContestPrep.com/?p=238 Here is an Interview I just did with SimplyShredded.com:

  My Interview

  ]]> http://apexcontestprep.com/2009/12/11/old-post-12-11-09/feed/ 0