Body By Ian

Dennis Wolf Smashes Chest 3.5 Weeks Out from the 2012 Arnold Classic

2012-02-12T11:00:00.002-05:00

Dennis Wolf Smashes Chest 3.5 Weeks Out

Dennis is hitting his last chest workout at Gold's gym on Flamingo & Sandhill. They're closing the doors for good. He starts with smith machine incline press, 4 sets & he did sticking point reps. Next is hammer strength press for 4 sets. Next is flat flyes but a special way of doing them, 4 sets. Last exercise is cable crossovers, 4 sets.

Photo courtesy by MD

2012 IFBB FLEX Pro and Fitness Championships - News and Information

2012-02-12T10:49:00.003-05:00

Men
Fouad Abiad, Canada
Grigori Atoyan, USA
Lionel Beyeke, France
Lionel Brown, USA
Eduardo Correa Da Silva, Brazil
Omar Deckard, USA
Constantinos Demetriou, Australia
Mark Dugdale, USA
Stan Efferding, USA
Oleg Emelianov, Russia
DeShaun Grimez, USA
Rusty Jeffers, USA
Ben Pakulski, Canada
Shawn Rhoden, USA
Vladmir Sizov, USA
Mehmet Yildririm, Turkey

Fitness
Jodi Boam, Canada
Myriam Capes, Canada
Bethany Cisternino, USA
Allison Ethier, Canada
Adela Garcia, USA
Oksana Grishina, Russia
Paula Gulman-Willams, USA
Tanji Johnson, USA
Michele Mayberry, USA
Camala Rodriguez, USA
Sheri Vucick, USA

Team MD: Shawn Ray, Flex Wheeler, Jordan Blechman, Jeff Binns, Sean Andros, and Adina

I got Shawn Rhoden to win this but don't be surprised at Correa or Pakulski to win it either.

New Jay Cutler Video

2012-02-12T10:45:00.001-05:00

Jay's back & hitting back & bi's in this new video. He's just excited about how Cutler's Athletics did at the LA Expo. He's getting an athlete ready for his show as well.

Evan;s Journey to the Arnold, Part 1

2012-02-12T08:54:00.001-05:00

Great video by Evan. Bodybuilding is more mental than physical. You need to learn things for yourself but have some help on the way. Evan is a smart bodybuilder and he make you think about what you need to do to have great success in bodybuilding.

Tip of the Day

2012-02-10T06:32:00.001-05:00

It is only when you don't try & don't learn from your experiences that you truly fail.

Clear your mind of "can't."

ULTIMATE BAKED POTATO

2012-02-08T11:57:00.002-05:00

INGREDIENTS:
1 baked potato
1 pinch of (shredded) cheese
1 can of chicken or tuna (drained)

Cook the potato and cut open lengthwise. Then add the canned chicken or tuna to the potato. Top it off with cheese and microwave just long enough for the cheese to melt. Enjoy!

This is quick & easy recipe to make & good for post workout meal!!

Breaking News: Bros vs Pros X in St Louis!

2012-02-08T11:51:00.002-05:00

What do you think of when you read the letter "X"? Extreme? XXXL? Vin Diesel? Jenna Jamison? Well, it is now official, there is a new X in our midst....

One of the countries top IFBB contest promoters has contacted Dave Palumbo and me regarding hosting the year's first Bros vs Pros in St Louis. The IFBB St Louis Pro Womens Physique, Pro Fitness & Pro Bikini along with the NPC Midwest Championships and the 2nd Annual RxMuscle.com Model Search will be taking place on Saturday March 17th. The following day, Sunday March 18th, Hydrolyze Ultra will present the 10th installment of Bros vs Pros; more appropriately titled BROS vs PROS X!

In your minds, who would be the most fitting IFBB representative to champion the "pros" at this auspicious event on this very special anniversary? There really could be only one person so befitting to represent the men this go ‘round. How about a massively muscled, top ranked multi-IFBB champion who goes by the name “X Man?” Yes,Tony Freeman will defend the honor of the IFBB Pro men in St Louis!

And just like in Phoenix and Chicago, we'll have some of the hottest, fittest, sexiest women in the fitness industry competing for the coveted title of Bros vs Pros Champion. Thus far, 8 uber hot ladies from the IFBB have made the commitment to compete in St Louis. With Jack Titone at the helm of local marketing, I expect the largest crowd of competitive women in Bros vs Pros history!

Of course we couldn’t do any of this without the help of our sponsors: Hydrolyze Ultra, Precision Peptides, West County Health and Fitness and 1st Phorm Sports Nutrition will make all of this possible.

Stay tuned for further event information, times and exact location as we firm up what appears to be the biggest Bros vs Pros yet!

This is gonna be huge for the St. Louis area. I hope many people can make this & win them some money

Tip of the Day

2012-02-08T11:41:00.002-05:00

Nothing is over until you decide it is.

Dennis Wolf 4 weeks out photos & 5 weeks out video

2012-02-08T11:39:00.001-05:00

Dennis Wolf Howls Like a Wolf!

You can hear Wolf getting tortured by Derik Farnsworth. Listen to the agony Wolf is in.

Photo courtesy by MD

Tip of the Day

2012-02-07T11:48:00.002-05:00

Defeat isn't bitter, if you don't swallow it.

New Jay Cutler Pic

2012-02-07T11:44:00.001-05:00

Jay looks really good!!

Evan Centopani Demolishes Delts Five Weeks Out from the 2012 Arnold Classic - PART TWO

2012-02-07T11:40:00.003-05:00

Evan "The Ox" Centopani Demolishes Delts Part Two

Evan hits dips in to start his triceps workout. Evan & his dad, Victor talking about relying on yourself than someone else. Self- sufficient. Next is rope pushdowns. Next is one arm rope pushdowns. They talk about why is Evan so popular, the passion & teaching others. Next is one arm DB extensions. Next is the dip machine. Don't take things for granted. Cute clip of Evan being a dad. Now, Evan shows off the muscles. Evan & Victor gave us some great advice.

Photo courtesy by MD

Tip of the Day

2012-02-06T06:45:00.002-05:00

Don't let your success get to your head, & don't take your failures to heart.

Big Bad Dennis Wolf Hits Hams, Blasts Calves & Smashes Shoulders 5 Weeks Out from the 2012 ASC!

2012-02-06T06:03:00.003-05:00

Big Bad Wolf Hammers Hams and Blasts Calves 5 Weeks Before 2012 ASC

Dennis starts with seated leg curls. He hits a lot of sets for them. Next is lying leg curls, 4 sets. Next is reverse hack squats. He learned this from Dennis James. Next is hyperextensions. Now, it's calves time. He starts with donkey calf raises & seated calf raises, 4 sets.

Dennis Wolf Hits Shoulders Five Weeks Out!

Dennis starts smith machine shoulder press. At one point of his sets, he does pressing from a sticking point to blast them. Next is seated side laterals. I noticed he turns out the wrist plus, he did drop sets. Next is standing side laterals. He's doing as many as he can. Next is reverse pec deck. Next is behind the back shrugs.

Photo courtesy by MD

Evan Centopani Demolishes Delts Five Weeks Out from the 2012 Arnold Classic - Part One

2012-02-05T16:54:00.002-05:00

Evan "The Ox" Centopani Demolishes Delts 5 Weeks from the 2012 ASC

Evan starts with the Iron cross. Evan's dad, Victor talks how he felt about Evan being a bodybuilder. Next is side raises. He does both arms then at failure, goes one arm at a time. Next is db shoulder press. Victor talks about Evan's dedication. Evan talks about how his dad's work ethic. Next is machine shoulder press. Next is reverse pec deck. Victor talks about comparing Evan thru all his shows. Next is bent over lateral raises. Next is dips.

Photo courtesy by MD

2011 Arnold Champ Branch Warren Blasts Delts 6 Weeks Out from the 2012 Arnold Classic!

2012-02-04T02:43:00.001-05:00

Branch Blasts Delts 6 Weeks Out from the ASC

Branch warms up with rear delts. Next is military press. He goes pretty heavy with these & does them with ease. He got to 365 & then starting to do drop sets. Next is side raises. Heavy with those. Next is front raises. You can see Branch's shape is eye popping & his intensity. Next is a superset with barbell front raises & free motion shoulder press. Next is cable shoulder press. You can see it adds a lot of tension to make Branch work even harder.

Photo courtesy by MD

Evan Centopani Trains Back Five Weeks Out from the 2012 Arnold Classic - Part One & Two

2012-02-04T02:22:00.002-05:00

Evan Centopani Trains Back Part One

Evan likes to eat 30 minutes before his workout. He does some stretching to prepare himself for a brutal back workout. He warms up with 2 plates & he wears only shoes when he deadlifts. Which is a rarity to see these days. He also trains legs the same way. No shoes, just socks. He did 6 plates for 9 reps. Which is amazing!!! He also deadlifts twice a week. One day is high reps for legs & heavy on back day. At the end of the video, he shows us a little preview.

Evan Centopani Trains Back Part Two

Evan starts with straight arm pulldowns. He noticed he got a better squeeze by doing straight arm pulldowns over pullovers (machine & dumbbell). He shows off the abs. Looking awesome!! He does a drop set on his 3rd set. Next is close grip pulldowns & he pulls it past his chest. Next is lat pulldowns but usually he would do assisted pull-ups. Next is DB rows. In his off-season, he would do 10 sets of deadlifts or barbell rows & no other exercises. Next is machine row. Next is wide cable rows. He shows off the hard work he has been doing getting ready for this show.

Photo courtesy by MD

Get Lean Meal Plan

2012-02-04T00:25:00.001-05:00

3 Items you need to make 3 delicious meals: Fat-free cream cheese, Salmon & Spinach

1. Salmon and Spinach Pizza

What else you need: Naan bread, sour cream, garlic, dill, Monterrey Jack cheese

Make it: Heat oven to 400F. Place a piece of whole wheat bread on an ungreased baking sheet. In a medium bowl, combine 3 tbsp reduced-fat cream cheese, 2 tbsp reduced-fat sour cream, 1 clove minced garlic, ¼ tsp dried dill, and 1 cup chopped baby spinach. Spread mixture on naan bread. Top with 4oz cooked, flaked salmon and ½ cup shredded Monterey Jack cheese. Bake for 10-13 minutes or until cheese is melted. Serves 1.

Nutrition Facts: 679 calories, 55g protein, 64g carbs, 51g fat, 9g fiber

2. Whole Wheat Pasta with Spinach and Salmon

What else you need: Whole wheat pasta, spaghetti, onion, olive oil, milk, flour, pepper, parmesan cheese

Make it: Cook and drain ½ lb of spaghetti. In a large pot, saute ½ minced medium onion in 1 tsp olive oil. Add ½ cup low-fat milk, 1 tbsp flour, and ¼ tsp black pepper and cook until bubbly, stiring constantly. Dump 1 package of baby spinach; 2 tbsp each of grated parmesan cheese and reduced fat cream cheese; 8 oz cooked, flaked salmon; and the cooked pasta, stirring ingredients together. Cover the pot with a lid until spinach is wilted. Serves 2

Nutrition Facts: 741 calories, 48g protein, 93g carbs, 22g fat, 1g fiber

3. Salmon with Spinach and Dill Sauce

What else you need: Olive oil, salt, pepper, greek yogurt, chives or scallions

Make it: Preheat oven to 400F. Place 1 lb salmon, skin-side down, on a foil-lined baking sheet, allowing enough foil to make a pocket around the fish. Rub fish with 2 tsp olive oil and season with salt and pepper. Bake for 15 minutes or until cooked through. Discard skin. In a bowl, combine ¼ cup reduced fat cream cheese, 2 tsbp greek yogurt, ½ tsp dried chives, 2 thinly sliced scallions, and ½ tsp each salt and pepper. Wilt 2 package of baby spinach by placing 2 tsbp water in a large skillet with spinach over high heat. Cook for 2-3 minutes; drain well. Serve fish over spinach, topped with sauce. Serves 2

Nutrition Facts: 576 calories, 53g protein, 4g carbs, 37g fat, 0g fiber

Courtesy of Men's Fitness. January/Febraury 2012. Page 24

Tip of the Day

2012-02-03T08:24:00.003-05:00

Our friends show us what we can do, our enemies teach us what we must do. - Johann Von Goethe

Coming Super Bowl Weekend on MD: Evan Centopani Trains Back!

2012-02-02T06:26:00.001-05:00

Photo courtesy by MD

Tip of the Day

2012-02-02T06:22:00.002-05:00

Learn to like pressure. If you're not on the edge of failure, you're not being sufficiently challenged.

Jay Cutler's Seminar Part 1 & 2

2012-02-01T21:59:00.001-05:00

Cutler Seminar Part One

Jay talks about he's ready to get his fifth Sandow. He talks about his life story. From the roots of New England to the Vegas lights. He talks about how he fell in love with bodybuilding. He talks about what he's doing now. His everyday bodybuilding stuff.

"Q and A" With Cutler Part Two

Jay gives some good answers to the crowd's questions. He talks about training, dealing with injuries, smack talk on the net & etc.

Photo courtesy by MD

Just under 3 weeks to go until the Flex Pro 2012

2012-02-01T21:32:00.001-05:00

This year has been a very different experience for me. First off, many of may or may not know that my girlfriend and I had a baby boy on January 4, 2012. His name is Benjamin Zane and he is awesome. Definitely makes for some necessary changes to the contest prep, but all in all things have gone very smoothly, mostly because my girlfriend is a machine and takes care of the munchkin so I can focus on the last 6 weeks of prep.

As of 19 days out, I sit at 282lbs and 5.1% bodyfat. (Had it tested via dexa scan yesterday.) Still a long way to go, but truth be told, this has been the diet ive enjoyed most so far in my life. I guess as you progress from show to show, you learn what works for you. I seem to have had a much easier time mentally this year. Never overly depleted, tired, grumpy, or sore.
One of the things ive been doing is splitting my workouts into 2 times a day for the same bodypart( I am training antagonists- chest/back, bis/tris etc). I think this style has allowed me to never overly deplete my adrenals and therefore I never really feel like ive got hit by an oversized bus….or atleast, if I do, it goes away shortly thereafter.

The idea behind this training is to “fire up” the CNS (central nervous system) in the morning. Then, come back and thrash every muscle fiber at night. Something Coach Poliquin has showed me that I will definitely be continuing to use for a long time. Its not that hard to recover from it, you just need to make sure you give your body enough time to adapt. Obviously ample supplementation is very important. BCAAs during the workout and after is essential, I use 4 scoops of Aminocore by ALLMAX. Also make sure youre getting lots of high quality protein.

Nutritionally, I have some done some things very drastically different from years past. I am not so worried about getting in large amounts of carbs. It just doesn’t seem necessary. My fats were rather high, protein was high and I eat as many veggies as I can handle.

One of the best tips or tricks I learned this year is to not consume carbohydrates first thing in the morning, or before your workout. Sounds backward right? Everyone has been telling you for years that those are the ONLY times you SHOULD have them…..nope! Science shows otherwise. It has to do with neurotransmitter levels in the brain and CNS. The results were astounding for me!

Keep an eye out for some cool new videos I shot recently for FLEXONLINE, I think youre going to like these ones!

Keep focused and I’ll see you all onstage in 3 weeks!!

Passion, Persistence, growth!
BPak

COMING SOON!!!! …….

I will be RE-LAUNCHING MY NEW WEBSITE IN FEBRUARY. Weve had some delays, but its now ready to roll!

Congrats to Ben for becoming a father. Plus, he's gonna give them hell at the Flex Pro. He's my darkhorse to win the Flex Pro.

Guy Cisternino Joins Weider/AMI

2012-02-01T20:50:00.001-05:00

Breaking News: Guy Cisternino has joined Weider/AMI. Cisternino who is sponsored by BSN is coming off a 1st place victory in the 202 division at the 2011 Europa Superhow and 13th place at the 2011 Olympia. Guy is looking forward to the 212 division this year. Cisternino has put on a considerable amount of muscle mass in the offseason and looks forward to the 2012 year. Cisternino will be having monthly video training series appearing on Flex online as well as a monthly column.

Cisternino replied today, "What can I say? Growing up loving the sport of bodybuilding the one thing I remember was not only did I want to be a pro bodybuilder, but a Wieder athlete! Ben and Joe are the founding fathers of the sport I love and I am beyond happy to be part of the best team in bodybuilding. People say that dreams dont come true, well I am living proof that hard work, dedication, and heart will make anything possible! I am proud to join a team amongst so many great athletes like flex, Phil, and Kai, and have Wieder/AMI to thank for giving me the opportunity. This is only the beginning of great things to come!

Weider/AMI welcomes Guy Cisternino to the Team.

Congrats to Guy. I hope Guy takes the Weider/AMI on a great adventure & have great success for them.

MD Joins Forces with PBW

2012-02-01T20:43:00.001-05:00

Over the past several years, MD has taken huge strides toward becoming a leader in bodybuilding multimedia. Today, I'm excited to announce that we have reached an agreement with my friend and creator Dan Solomon that brings his popular show to MD! I've been a fan of the show since 2005 when Dan launched the first ever radio show devoted exclusively to the world of professional bodybuilding. As most of you already know, the show earned a solid reputation for being the "SportsCenter" or the "CNN" of the bodybuilding industry. They work closely with the NPC and the IFBB Pro League to deliver all the latest inside scoop - STRAIGHT FROM THE SOURCE. They've interviewed the biggest names in the business, from Arnold, Joe & Ben Weider, all the way to every single winner of the Mr. Olympia contest. This year, the show expands with more global content, and the popular "PBW" letters will now stand for "Pro Bodybuilding Worldwide".

As we begin a new season here at MD, I'm extremely proud to welcome Dan, along with his team, Chad Nicholls (the original guru to the stars) and industry insider Lee Thompson. We have big plans for the show and we are proud to join Bodybuilding.com as a supporter of one of the industry's flagship programs. - Check back soon for program announcements and join me in welcoming the newest addition to the growing family of top rated bodybuilding multimedia!

Steve Blechman

Great news for PBW & MD. Congrats to Steve Blechman & MD!!!