Olympia Results

So my predictions were correct, with the massive Phil Heath winning the Sandow this past weekend. Jay had a torn bicep muscle that hindered his symmetry and his physique just wasn't as polished as Phil's. Kai showed up with an insane amount of mass but the judges felt he was slightly lacking in terms of conditioning, he still picked up 3rd place, and it could be argued that he should have taken 2nd instead of Jay. Turns out Evan Centopani announced a few months ago that he wouldn't be competing for "financial and personal reasons" ?? Guess I missed that.. What it really means: I'm going to get my ass handed to me by guys like Phil and Jay so I'll take another year off.

Olympia 2011 Preview

The 2011 Olympia weekend is taking place next weekend. It promises to be a very close battle with all of the competitors standing a chance of walking away with a Sandow. The favourites are last years winner Jay Cutler and last years runner up Phil Heath. However I think both Kai Greene and Evan Centopani have the potential to do very well.  It will also be very interesting to see what kind of physique South African Marius Dohne brings, as while he lacks the mass of guys like Jay and Phil, conditioning can make up for this.
Overall Prediction

1. Phil Heath
2. Jay Cutler
3. Kai Greene

RIP ZYZZ

Sadly the famous amateur bodybuilder known as "Zyzz" passed away in Thailand at the young age of 22. Rest in peace Zyzz.

Marius Takes the Tampa Pro

Whatsup guys, sorry haven't been able to post lately due to exams, but hopefully can start getting back into the swing of things now.

Over the Weekend the Tampa Pro took place, and South Africa's top bodybuilder Marius Dohne was able to take the title, bringing a huge and ripped physique true to his nickname : "The Sultan of Symmetry".
The results were:
1. Marius Dohne
2.Hidetada Yamagishi
3.Frank McGrath

Your Weekly Dose of Motivation

Guys trust me check this video out, best motivational video I've seen in a while.

The importance of a suitable diet

I have to stress to all my readers the importance of a good diet and supplementation plan. Getting your perfect physique is 80% nutrition ! Keep checking my site for diet plans and articles, or if you want to see the best improvements message me on facebook or email me at darrynsolimene@gmail.com for a diet and supplementation plan especially suited to your goals.

Building your chest !

Here's a basic chest training routine that should elicit great gains in any motivated individual:


• Flat Dumbbell bench press – 4 sets of 10
• Incline Dumbbell Bench press – 4 sets of 10
• Incline Dumbbell flyes – 4 sets ( 14, 12, 10, 8)(Choose one weight)
• Dips (weighted if necessary) – 3 sets
• Cable Cross (3 sets to fail, lighter weight each set)

For the first 2 exercises alternate between dumbbells and bar for each chest sessions.
Focus on pushing as heavy as you can for the first 2 excercises, whilst making sure you are lowering the dumbbells or bar all the way. Increase the weight for each set of these exercises.
Make sure you have someone spotting you, especially on bench press.
Ensure that you squeeze your pecs together at the peak of your movement on flyes.
For dips go as low as possible and lean forward so you use more chest and less tris.
Cables is used as a finisher to get as much blood to your muscles as possible - only rest for 30 seconds betweens sets here.