Widening the Barnyard doors…

Brought to you by
Bio X
September 23rd, 2012 Written By Mass Meltdown

Mass Meltdown

Hey all you Massers out there! I just wanted to take this time to introduce myself to you all. For those who don’t know of me, my name is Mike Schnurrer and I have been a personal trainer for MassMeltdown.com for two years. As a personal trainer for MassMeltdown.com I have run competition posing clinics, body consultations, created personalized diet and workout plans. I have also been involved in the setup and running of our company booths and promoted the quality and use of  Mass sponsored supplement companies. I was also priveledged to award trophies to athletes during competitions Mass helped promote.

Currently I am a Head Trainer at a gym located in my home city of Winnipeg, MB. In the club I work out of I do all my 1on1 training, body consultations, and creation of personalized plans. I specialize in preparation of athletes for fitness/bodybuilding competitions and photoshoots but I also work with general, weight loss, overall health and rehabilitation clients.

This upcoming spring Winnipeg hosts its annual bodybuilding/fitness competition. Mass will have a booth there of course where we will be promoting our sponsored supplements as well as spreading those Mass lats to widen the doors a little more for all you new Massers to find your way to the light which has become MassMeltdown.com.

Congratulations, Henry! Post National’s Update

Brought to you by
Bio X
September 19th, 2012 Written By Mass Meltdown

Mass Meltdown

It’s Tuesday morning and I just got back from Edmonton late yesterday . I was so happy with the way things went . I placed second in the grandmasters to a gentleman named Frank Greico, but I have to say he was totally deserving of 1st place as he had a better physique then I did. I also must say that I  couldn’t have lost to a nicer guy. There were 15 guys in my class and all the top ten guys showed up in great shape.  I was so happy with what Ryan did with me this year and I was the driest I’ve ever been. I looked better than when I won the Canadian grandmasters in 2010, but unfortunately for me someone with a better physique showed up.  That’s not important though.  What is, that at 52 years of age I improved .  To me that’s what bodybuilding is about. I will continue to work with Ryan as I feel he is the best possible trainer one could have. Ryan was there for me every step of the way and made sure that everything was working like it was suppose to.  One competitor was under the guidance of an IFBB Pro who certainly wasn’t paying too close of attention to his client.  Plus he had him do certain things which just didn’t make sense. When Ryan told me to do something it made sense and if I did have a question about why we were doing something Ryan would explain it to me. I don’t ask very many questions though because I have the upmost faith in Ryan’s judgement that’s why he’s my trainer. In closing I look forward to working with Ryan over the next year and making more gains . I’m back to eating clean after 3 days of eating crap and will take this week off the gym. Next week I start training 3x per week. Monday will be chest, delts and triceps, Wednesdat is calves, hams. and quads, and Friday back and biceps . I’ll follow this for about 6 weeks and then start gearing up for next year. Did I say next year?! I guess I did…oh well.

My recent break up…

Brought to you by
Bio X
September 2nd, 2012 Written By Chelsea

Chelsea

No, I’m not about to bust out a Taylor Swift song and get all emotional about heartbreak and boys that I love to hate.  That’s not the kind of break up I’m referring to.  But just like any other unhealthy relationship, this was one that had to be cut off.  Dropped cold turkey.  I know I’m not the only one with a weakness for peanut butter…to the point where I can’t even have it in my house.  I remember someone telling me to just toss it in the freezer. Well that didn’t help! It’s still there, but now it’s just more of a challenge to get to…and I’ll find a way if I’m craving it.  Yes, I know natural peanut butter can be healthy and will usually have it in my off season diets, but make a point of making sure I get something to substitute it now because it’s too easy for me to measure with my eyes and turn a tablespoon into a heaping one…ok, or two.  So this leads me to my breakup story.  I have cut peanut butter out completely.  It’s been a week today and I have no cravings at all, yay!  Not to say that I’ll never have peanut butter again, that’s just crazy talk.  But while I’m trying to lean out for my Birthday (who doesn’t want to look good on their b-day?!) and Vegas, I am swearing off peanut butter.  I’m going to go ahead and toss almond butter into this split while I’m at it.  So if you’re at my house and you see it, toss it. Take it…but once I put this promise out there it’s game on, no turning back.

Olympia countdown…39 days!

Brought to you by
Bio X
August 21st, 2012 Written By Chelsea

Chelsea

It’s almost that time of year again.  No, not back to school…although yes, sadly that too is around the corner.  But of course, I’m referring to The OLYMPIA in Las Vegas!  This September marks my third Olympia appearance in a row, and although I’m not competing in the Flex Bikini this time I am just as excited to hit the Expo and mingle with some of my all time favorite athletes.  Just incase you haven’t heard, the Expo has opened up the other half of the convention centre and is TWICE the size of previous years.  For anyone that has ever been, you understand how exciting this is, right?!

I definitely plan on spending hours upon hours at the expo and am actually really looking forward to seeing some of the events that I missed out on in previous years because I was backstage.  They have TONS of other competitions scheduled such as  Sumo Wrestling, Grappling Championships, 212 Showdown, The Strongest man Championships, and added to the venue this year, The Ultimate Athlete Challenge which will hold competitions to challenge participants physically and mentally over the 2 day expo to determine this years Ultimate Athlete.  Last year over 30,000 fans came to check out the Olympia Expo and sample the industry’s most popular and newest supplements, and of course bring home TONS of free stuff…you’re going to want to make sure you have extra suitcase room for this weekend.

I can’t forget about the main events at The Olympia – the SHOWS!

Now, qualification for The Olympia is based on a point system.  Competitors placing 2nd – 5th at IFBB Pro shows are awarded points, while the top 5 from the previous years’ Olympia qualify for the current year, and those who place 1st in Pro shows throughout the season.

Based on standings thus far, here are your Olympia 2012 qualified athletes.  Who are your favorites to win?  I’ve been following the Men’s bodybuilding and several of these athletes for years now…a good friend of mine was a Flex Magazine hoarder at work, and it was one of the many influences that got into the sport.  It will most definitely feel like an early Christmas for me while I roam the expo and I can’t wait to mingle with everyone once again! Who knows, maybe we’ll party with Ronnie Coleman and Jay Cutler again this year…heyo!

Mens Open:

Phil Heath, USA
Jay Cutler, USA
Kai Greene, USA
Victor Martinez, USA
Dexter Jackson, USA
Ronny Rockel, Germany
Lionel Beyeke, France
Branch Warren, USA
Dennis Wolf, Germany
Evan Centopani, USA
Michael Kefalianos, Australia

Womens Bodybuilding:

Iris Kyle, USA
Yaxeni Oriquen-Garcia, Venezuela
Brigita Brezovac, Slovenia
Debi Laszewski, USA
Alina Popa, Switzerland
Lisa Giesbrecht, Canada
Anna Luise Freitas, Brazil
Monique Jones, USA
Sarah Hayes, USA

Womens Fitness:

Adela Garcia, USA
Tanji Johnson, USA
Myriam Capes, Canada
Tina Durkin, USA
Camala Rodriguez, USA
Jodi Boam, Canada
Ryall Graber-Vasani, Canada
Nicole Duncan, USA
Bethany Cisternino, USA
Regiane Da Silva, Germany
Oksana Grishina, Russia

Womens Figure:

Nicole Wilkins, USA
Erin Stern, USA
Ava Cowan, USA
Candice Keene, USA
Alicia Harris, USA
Gennifer Strobo, USA
Ann Titone, USA
Teresa Anthony, USA
Jelena Abbou, USA
Jami DeBernard, USA
Krissy Chin, USA
Chelsey Mortganstern, USA
Candice John, Trinidad
Heather Dees, USA
Monica Specking, USA
Rosalind Vanterpool, Barbados
Candice Lewis, USA
Alea Suarez, USA

Womens Bikini:

Nicole Nagrani, USA
Nathalia Melo, Brazil
Dianna Dahlgren, USA
Jaime Baird, USA
India Paulino, USA
Vanessa Campbell, USA
Diana Graham, USA
Christina Vargas, USA
Skye Taylor, USA
Nicole Coleman, USA
Amanda Latona, USA
Abigail Burrows, USA
Tiffany Marie Boydston, USA
Tawna Eubanks, USA
Natalie Pennington, USA
Candyce Graham, USA
Nicole Moneer-Guerrero, USA
Tianna Ta, USA
Juliana Daniell, USA
Stacy Alexander, USA
Sonia Gonzales, USA
Jennifer Andrews, USA
Pollianna Moss, USA
Brittany Tacy, USA
Narmin Assria, USA

Happy Peak Week, Henry!

Brought to you by
Bio X
August 13th, 2012 Written By Chelsea

Chelsea

Leading up to North American’s last September, Henry shared his experiences with training and dieting.  He is now training through the final days of his prep for the CBBF Nationals in Edmonton, Alberta this coming weekend and had this to say about his last night on stage.
This is my last year of competing in bodybuilding I’ll be 53 this year and its time to move on to other things, even though I know I will miss it as its been a part of my life as long as I can remember.
I was asked the other day if there was any money given to the winners. I had to explain that no money is awarded and that’s not the reason for me competing. I compete plain and simple because that’s what I love to do; It’s my passion and it’s something no one can take away from me. The shear and utter joy that is felt when you step on stage and know that you have attained the goals that you set for yourself is like no other feeling.
This year Ryan had me focus on my back and I did this by training it 2 times per week. Guess what, it worked!  My back now has more detail and size than ever before and this was done in my fifties. It was a lot of hard work but well worth it because I obtained my goal and that to me is what bodybuilding is about.
Arnold said it best, your like a sculptor but instead of working with clay you use weights to visually create what you want. I also stayed much lighter this year, never above 15 lbs. of contest weight. I managed to have a six pack all year and I think this is what helped me achieve the best condition of my life. I also practiced what I tend to preach that it`s not how much weight that you move which creates new muscle but rather how hard you make the muscle work. Don’t get me wrong, heavy weights do have their place in bodybuilding but not at the expense of strict form and actually feeling the muscle work . We aren’t power lifters nor should we train like one.
I’m hoping to place well but even if I don’t I know in my heart and soul I was the best that I could be.  The only other thing besides competing that I’m looking forward to is some pizza and a nice piece of cheesecake. In closing I’d like to say to anyone reading this blog is just to be patient and you will achieve your goals. Nothing worth anything comes over night. I know this from first hand experience as I have been lifting weights for over 40 years now and will continue working out until I get planted in the ground.

I wanted to add how important it is to have a good trainer in your corner.  Like I said prior to this I’ve been training for 40 years and am pretty knowledgeable regarding training and diet. Having Ryan though takes all the guess work out of your contest prep. We all are human and especially during the last few weeks tend to panic or second guess oneself. With a good trainer like Ryan there is no guessing he knows what to do and how to do it. I used to have sleepless nights worrying about my show wondering if I was doing everything right. I now sleep like a baby because I know that if I do as my trainer tells me nothing can go wrong.

Best Under Pressure…

Brought to you by
Bio X
August 9th, 2012 Written By Chelsea

Chelsea

Call me a procrastinator if you like, but this is just how I do best…always best under pressure.  If it’s not the pressure of an impending assignement it’s the pressure of committing to something, which isn’t always a bad feeling.

I’ve always made a point to tell everyone what my plans were for upcoming shows or possible competitions.  Whether it was my way of holding myself more accountable, or possibly an informal warning to those around me that dieting was just around the corner, I’ve always publically committed to my next challenge.

After Provincials I had several people ask me, “So? Now what are you doing? What’s your next show?”…I honestly had no idea.  Not knowing exactly what I was doing next was rather bittersweet for me.  I had options; the Flex Bikini at the Olympia like I’ve done the past 2 years, take time off to bring up my ASSets even more for Nationals 2013 or take time off to just train without committment to any competition in the near future.  I am starting to get that itch again though and miss the jan tana, heels and stage makeup.  So when Fitness Star announced that they were coming to Winnipeg November 11th, 2012 it definitely caught my attention.  A new organization, a new category and a whole new experience (especially since I may or may not be towing my boss along for the ride <3)  I’ve started to clean my diet right up again and am looking forward to the next few weeks that will determine exactly whether or not I will be doing the Fitness Star Network – Fitness Model competition.  So consider this my “unofficial” competition announcement…pressure’s on!

After dieting down for Provincials I lost some of my strength and set out to gain it all back, and then some.  Well, I can definitely say it’s back with more than I had prior to the show.  I’ve hit new personal bests and am looking forward to making some new ones.  I also set my sights on the Dirty Donkey Mud Run which is actually  next Sunday.  I’ve never done anything like this before, and all I was told was prepare to get DIRTY!  I haven’t exactly been training for this, I’ll admit.  I’m short on hay bails to jump, and muddy ditches to crawl through in preparation but I can definitely handle the 5K run portion – even if it is stop, go, jump, and in my case most likely snap, sprain, cry and bleed.  No, I’m not anticipating the worst…but knowing my luck and lack of agility this is most likely to be my reality next weekend ;) I CANT WAIT!

Baby got BACK!

Brought to you by
Bio X
July 27th, 2012 Written By Chelsea

Chelsea

Ok, so I know I said I would follow up with a chest and shoulder workout, but I simply cannot WAIT to share my new back day PR! Training back has always been one of my favorite days, and for quite a while I paired it with biceps.  For some time now it’s been given it’s own day to shine and I’ve noticed huge strength gains over the past year even.

I remember watching a girl do dumbbell rows with 35’s and thinking “Ooh I can’t wait until I can do that”.  I set the bar at that, and have been pushing it higher ever since.  One of my fellow Team MASS guys and I have been swapping PR’s forever, it seems… along with progress shots and of course, FOOD PORN! He’s one of the guys on the team I know I can go to for a kick in the butt, laugh, or a “daaamn, that’s crazy…for a girl ;) ” So when I actually managed to dumbbell row 55’s for 2 sets of 7 after telling myself to wait for the 50’s, I knew the first person I had to tell was a mere iMessage away.  Thanks George :P

My worst enemy has always been that bit of self doubt, which I know many other people struggle with.  I guess it’s out of fear to fail – but you cannot succeed at anything if you don’t try, fail, and try again.  So here we go. No more self doubt.  If I want to try something, I’m going to do it.  If I find a goal outside my comfort zone, I’ll make a point to accomplish it.  I won’t shy away from lifting heavier than I ever have, or taking risks outside of the gym that I never thought to.

Now, back to my original topic; MY BACK DAY!

*Dumbbell rows

1 set 30’s warm up

1 set 35’s – 15

1 set 40’s – 12 to 15

1 set 45’s – 10 to 12

2 sets 55’s – 7

*One arm lat pull downs

4 sets per side

*Machine pulldowns…high row/lat thing (So technical, eh? It’s by the water fountain @  Nairn…you’ve seen it! lol)

2 sets w/ 45’s

1 set w/ 55 each side

1 set w/ 65 each side

1 set 45’s – single arm

*Bent over barbell rows

4 sets of 12

*Cable rows w/ rope

4 sets of 15

Next up: Chest and shoulders – What are some of your favorite shoulder exercises?

…Do these pants make my butt look big?!

Brought to you by
Bio X
July 17th, 2012 Written By Chelsea

Chelsea

It seems that every fitness magazine cover on newsstands these days is plastered with BIG and BOLD headings almost jumping off the page promising to get you your BEST GLUTES EVER! Over the past few years I’ve noticed my personal collection of Oxygen and Muscle and Fitness Hers magazines tabbed and post-it marked with the most popular glute growing, booty building exercises and workouts in the industry. It used to seem that women were always worried about their butts looking too big, and now we just can’t get enough of the shelf ass!
This used to be the toughest muscle for me to develop…oh gluteus why won’t you reach your maximus size?! It took me three years and thousands of squats, lunges, high and wide leg presses, split squats, hip thrusts, and donkey kicks (SO FUN) to even begin shaping my butt, but it’s become one of my best features.
I have been training legs twice a week for quite some time, since I was told I “needed shoulders and an ass” (a girl never forgets the most influential words in her life :P ) and don’t usually train the same way for my glutes/hamstring day twice in a row. I like to change it up and keep my favorite day fun!
A girlfriend of mine recently asked me what some of my favorite exercises were for targeting my Team MASS ass, so here goes…

- Single leg hip thrusts – foot on bosu ball (Warm up)
- Laying hamstring curls
- Squat press – high and wide
- Barbell squats or smith machine, depending on the gym.
- Weighted hip thrusts, superset with donkey kicks
- Bulgarian split squats
- Stiff legged deadlifts
- Walking lunges with kickbacks

My glutes day usually consists of at least 6 of these, and I will almost always superset body weight exercises such as walking lunges with kickbacks, and single leg hip thrusts.

I’ll leave you with today’s workout, and follow up next week with another one of my favorites – Chest and shoulders!

15 minutes warm up – elliptical

- 4 sets of 15 – 1 warm up, 3 heavy
Smith machine squats – deep!

- 4 Tri-sets of 15 each:
Single leg bosu hip thrusts
Deadlifts
Donkey kicks

- 5 sets of Incline leg press
1 set – 2 plates per side – 18 reps
2 sets – 3 plates per side – 15 reps
2 sets – 1 plate per side, single leg – 15 reps

- 4 sets Squat press leg press machine – 20 reps

30 minutes on the bike – 12 resistance, 1 min sprints, 20 sec recover…it got pretty messy!

Mid year check in…

Brought to you by
Bio X
July 9th, 2012 Written By Chelsea

Chelsea

We’re halfway into the year, which also makes us six months away from my next New Year, new YOU post…and six months past the most recent. So where do you sit? I’ve always made it clear, in my opinion that you don’t need to flip the calendar to start from scratch and begin your journey to better health, or any other goal for that matter. Many people still see the start of a new year as their opportunity to start over, and some follow through while others fall off the wagon. Well here it is, my challenge to you to jump right back on. You are only halfway into 2012 and have plenty of time left to reflect on your lifestyle goals and make your plan of attack. Do you want to lean out? Add some muscle? Set a new personal best or try some new fitness classes? Whatever it is that you want to accomplish, you need to accept first and foremost that it will NOT happen over night. Each and every day you tackle your challenges you are one step closer to where you want to be. You won’t get there by sitting and wishing, but by sweating, working, and quite possibly swearing.
It won’t be easy. Anything worth it in the end never is, but that feeling of accomplishment is second to none. The adrenaline you feel when you reach your goal is remarkable and will push you to keep going, always challenging yourself.
Start simple. What do you need to make your goal attainable? Do you need a trainer? (I happen to know one or two GREAT ones :P )
Maybe you need to find a workout partner to help keep you accountable, or a group to help you stay motivated. The friends and fitness family I’ve come to love, Team MASS is second to none. We’re always here for each other, day or night…whether it’s to lift or to talk.

Make small goals to achieve larger ones. If you’re looking to make some considerable gains in strength then make some small targets along the way. Start NOW, not tomorrow.
If you’re one of those that has kept true to their goals this year, what were they? Have you hit them? And what are you doing next?

I’ve always had shows and competitions lined up as goals to keep me motivated but with the time off ahead of me from competing I’m looking at other fitness opportunities. I’m still doing the Dirty Donkey Mud Run in August with a full team and have made a point to hit up Zumba classes and body flow with a girlfriend at least once a week for something new. Fitness classes were never my favorite, maybe because I look absolutely ridiculous…but it’s a way to stay in touch with some great friends and have fun while working out all at the same time, so why not?

Set your goals in motion and knock them off one by one.  There is SO much opportunity to try new things and push yourself outside of your comfort zone – get on it!

The way I see it…

Brought to you by
Bio X
July 1st, 2012 Written By Chelsea

Chelsea

I’m one of those people tends to jump all in or not all.  So when I was training for this past show I put most of my spare time into training, prepping and more cardio than I’ve ever experienced.  Now that the show is done (Show #6) I find myself with quite a bit more time on my hands then I know what to do with sometimes.  I’m still training as usual but taking more rest days than I have in the past which is challenging mentally, but definitely beneficial in the long run.  Dieting is a little bit of a challenge, but I truly enjoy the foods in my diet no matter what time of year it is or how far out I am from another show, so it doesn’t seem torturous.

I’ve had a few weeks to sit and think about what I want to do next.  I’ve also had quite a number of people ask me when my next show is, and I both love and dread the thought that I have no idea.

When I look back at the last six shows I’ve done, I realize that I’ve always known within a couple of weeks where my next show falls…and the countdowns begin.  After talking with a good friend about it, I realized that I was using successive shows as my goals to stay in shape, and not planning them around the time I needed to adjust accordingly and make the changes I needed to.  I have come into each show looking better than the last, but what if I took more time than I have in the past between shows to really drop jaws?!

I know a few women that compete that have the same issues with post show that I’ve been experiencing – thoughts of “well, now what?”.  Try to have a plan as far as re-introducing foods back into your regular diet.  Yes, you’re going to gain a bit of weight, you won’t be stage lean year round, and you definitely won’t be stage tanned year round :P .  Make sure you get feedback if you plan to continue competing.  This will help give you direction as to what you need to bring up and work on, but take it in a positive motivating manner to fuel you for your workouts.

It’s hard to think that I won’t be competing for about a year but that doesn’t mean that I’m dropping the lifestyle, clean foods or training.  What you do each and every day will bring you closer to your goals, no matter how far away they are.  One day can make a difference so don’t write off today because you had a rough start.