All Posts By Presser
PNBA Bikini Divas Champ Kayla Rowling Shares Pre-contest Breakfast
PNBA 2x Bikini Natural Olympia champ Kayla Rowling shares her pre-contest breakfast a couple of weeks from INBA PNBA’s World Championships.
Natural bodybuilders follow a different nutrition strategy in-season than off-season, especially as the competition approaches. Pre-contest diets for natural bodybuilders are the most rigid, and each calorie and macro counts since pre-contest meals are only a few weeks from the competition. For example, Professional Natural Bodybuilding Association (PNBA) athlete Kayla Rowling is a couple of weeks away from her first international bikini competition of the year–the World Championships in Florence, Italy. And she shared what her pre-contest breakfast looks like.
Kayla Rowling is an International Natural Bodybuilding Association (INBA)/PNBA 2x Natural Olympia champion. She competes in the Bikini Divas category and is the reigning champ. Rowling also has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA. She recently took over Iron Man Magzine’s Instagram account and shared how her breakfast looks three weeks out. Rowling stated:
“Egg whites are a staple in my diet and I eat them all year long for Meal 1! I can’t wait until after Italy when I can replace the asparagus with my long lost love… oatmeal! ? perhaps.. a whole egg?! ?? oh how I miss the yolk! Delayed gratification is a beautiful thing!
Meal deets: 5 egg whites or 150g, 5 asparagus spears – I make them in the air fryer on 385 degrees for 10 minutes depending on their thickness, handful of mushrooms – I try to buy organic as much as possible!, seasonings: onion powder, garlic powder, black pepper”
You can see her full post by Iron Man Magzine below.
Kayla Rowling’s Pre-contest Breakfast
Kayla’s Rowling pre-contest breakfast consists of protein and vegetables. She eats five egg whites/150g, which has 17g of protein. Protein is vital for bodybuilders since it helps them maintain their muscle mass.
Asparagus is beneficial because it contains few calories–essential during pre-contest when bodybuilders are in a caloric deficit–but it’s high in nutrients, including iron, zinc, riboflavin, and vitamins. As a result, asparagus has many health benefits, such as improving digestive health and lowering blood pressure. But when it comes to weight loss, it helps because it’s low in calories, high in water, and rich in fiber.
Mushrooms are also beneficial when cutting weight and body fat since they’re rich in fiber, protein, and antioxidants but low in calories.
Pre-contest Dieting
Pre-contest diets are extreme and rigid and can lead to adverse health consequences. Other INBA PNBA bodybuilders have shared their experiences with pre-contest dieting and its potential negative side effects. For example, PNBA Bikini competitor Amanda Martin says that the goal of contest prep is to get in the best physical condition to be on stage. But according to Martin, contest prep can lead to irritability, unbalanced hormones, loss of energy, and sleep disruption. And PNBA competitor Ben Howard expressed how his sleep suffered during contest prep.
Moreover, eating enough calories is vital to building muscle. That’s why natural bodybuilders only have short spurts in pre-contest dieting and spend ample time in a caloric surplus to focus on building muscle. Branon Lirio has made it a point to say that you need to have time to bulk during the year as a natural bodybuilder to rebalance your hormones and improve your physique.
Follow us on Instagram, Facebook, and Twitter for more INBA PNBA nutrition strategies!
Phil Heath Meets With Dan Solomon: Is An Olympia Comeback In The Works?
Phil Heath recently got back into business with Dan Solomon. Will he return to the stage?
Phil Heath already has seven Olympia titles under his belt. Could he be coming for an eighth?
This has been a topic of conversation ever since Heath stepped off the stage following his third-place finish at the 2020 Olympia. The legendary bodybuilder has not officially retired and this is why there has been talks of a return. On Saturday, Heath was in South Florida to meet with Dan Solomon.
The Olympia President shared a post on Instagram detailing his office move to South Florida and hinting at some projects that Heath is working on.
READ MORE: Phil Heath Discusses A Possible Comeback To Accomplish 10x Mr. Olympia Goal
“To help celebrate my recent move into my new South Florida office space, Phil Heath stopped by for a visit today. — Phil has some big projects in the works and he’s fast becoming a powerhouse motivational speaker!! Incredibly proud of Phil and all the opportunities that are coming his way. We’ll have some announcements for you guys soon. @philheath“
What Is Next For Phil Heath?
Phil Heath commented on Solomon’s post expressing his excitement in sharing news with bodybuilding fans.
“A great office and even better conversation today @dansolomon_official as it’s always great having a solid meeting of the minds. Excited to share more with you soon ?”
Heath first appeared in the Olympia in 2008 and reached the pinnacle in 2011. This was the first of seven consecutive victories. In 2018, Heath finished second to Shawn Rhoden before missing the competition in 2019.
READ MORE: Phil Heath Shows Off Chiseled Midsection In Recent Update
Since stepping off stage, Phil Heath has continued to train and look massive in physique updates. It is clear that he still has a passion for fitness and has kept his physique in championship shape.
Phil Heath has discussed the possibility of returning to the Olympia and it has not sounded like there is a plan anytime soon. With that being said, there is clearly something in the works between Heath and Solomon. Fans will have to wait until it is announced to look forward to Heath’s next venture — whatever it may be.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Dante Trudel Speaks Out On PED Use: ‘I Am Frustrated In People’s Short Outlook On Life’
Dante Trudel shared all of his frustrations when it comes to steroids in bodybuilding.
The issue of steroids in bodybuilding is not one that is going away anytime soon. In fact, many figures around the sport and industry are speaking out sharing their opinions and ways to improve. In a recent Instagram video, Dante Trudel decided to weigh in on the problem.
Trudel began bodybuilding at 20 years old and spent time around the sport in the 1990’s. He decided to get out and has since started many businesses, including being the creator of DC Training. Despite being active in the fitness industry, Trudel does not agree with the way PEDs and different substances are being used.
Dante Trudel and Hardcore Muscle
Dante Trudel explains in his caption that he is frustrated with this topic because of the messages and attention that it has been getting. Early in the video, Trudel references a newsletter that he began in the 90s called “Hardcore Muscle.”
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
In the newsletter, Trudel would often discuss and reference information around different areas of bodybuilding from sources such as Curtis Leffler, Tom Prince, Mike Mattarazzo, Phil Hernon. Trudel used these men to reveal an unfortunate truth.
“Those guys, what’s common? They’re all dead. Every single one of them.”
“There’s no one dying in natural bodybuilding. There’s no one dying in professional golf. There isn’t a preponderance of football players dying in their 30s, 40s, and 50s. There are a lot of professional bodybuilders, pro wrestlers dying young. People can make all the excuses they want but what’s the common occurrence? You guys can figure it out.”
Dante Trudel discussed bodybuilders dying early because of substances that are being taken. After pointing out this fact, Trudel continued to discuss how life does not end early.
Dante Trudel: “It’s Just Not Worth It”
Trudel continued his video by discussing how some young people might believe that life ends at a certain age. Trudel used himself as an example. He was married in his late 30s, had kids in his 40s, and started multiple businesses. Because of this, he wonders why people believe that bodybuilding is worth it.
Dante Trudel went onto discuss the late John Meadows. He explained how Meadows made money in many ways off the stage, including his YouTube page. Trudel says how only the top few bodybuilders in the sport actually make money and that others could be doing it for a trophy or vanity.
“The sad truth of the matter is that there is going to be a boatload of people watching this video right now that are going to die young. Because they are going to get done watching this video and forget about it because it doesn’t fit their agenda. Some of you are going to walk out to your mailbox at 45 years old and drop dead in front of your three-year old son. And for what? A Trophy? the vanity? That’s worth it?”
This topic gained plenty of attention over the last year or so because of the deaths that have hit the community hard. Both Shawn Rhoden and George Peterson passed away at the end of the 2021 season. Cedric McMillan passed away suddenly in April and this sparked the issue of steroids.
According to Dante Trudel, he does not believe that it is worth it. He ends his video with a call to action for some young users to sit back and wonder what they are exactly doing.
“I really think some of you guys need to sit back and think where you want to be in 10-20 years…I just think some of you need to think this stuff out. It’s not worth a $15 trophy. It just isn’t.”
[embedded content]
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Flex Lewis Reveals Downsized Physique at 213.6Lbs in Recent Update
Flex Lewis is looking a bit slimmer in retirement.
Former 212 Olympia kingpin James “Flex” Lewis is looking downsized in a recent physique update. The seven-time 212 Olympia champion revealed his current form and weight in recent post on his social media.
It appears that Flex Lewis has eased into his retirement nicely as he shows off a trimmed down physique. The veteran bodybuilder recently showcased his physique on Instagram, showing a slightly trimmed down figure. While he still possesses a considerable amount of muscle on his frame, we can see that flex Lewis isn’t as massive as we’ve seen him in recent years.
Ever since announcing his retirement, most bodybuilding fans knew that Flex Lewis would be losing some weight. After all, there is no point in keeping all that massive muscle on your frame if you’re not going to be competing. As such, we see that flex Lewis is still in great shape orbit, slightly downsized from what he would usually be in the height of offseason training camp.
A Trimmed Down Physique
When asked by fans to showcase his most recent physique, Flex Lewis posted an update on his Instagram story. In the photo we see the former 212 king poolside, shirtless and looking ripped as ever, albeit not as bulky as we’re used to seeing him.
Flex Lewis also revealed his current weight. While he may have competed in the 212 division, he would have to cut down to the category from a much higher weight. Now the retired Louis is walking around at a slimmer 213.6lbs
While fans will never see Flex Lewis step onto a Men’s Open Bodybuilding stage, this was likely the best and smartest move for the veteran. With seven straight 212 Olympia wins under his belt, Lewis has nothing to prove. He already established himself as the best of the best. Any further glory would simply be for bragging rights or ego. When we consider the many young bodybuilders passing away on time link these days, Lewis’ decision to retire while he was still at the height of his powers was perhaps the smartest move he could have made.
As an entrepreneur and family man retirement was the best option for Flex Lewis, and he appears to be enjoying his time off the stage.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Mark Wahlberg Displays Intense Quad Workout During Leg Day
Mark Wahlberg continues to build a well-rounded physique at 50 years old.
Mark Wahlberg is a figure that can do it all in the entertainment business. As we have seen over the years, the 50-year-old is also dedicated to his fitness and can crush the gym with the best of them. Recently, Wahlberg shared a video on social media of a quad workout during leg day.
Wahlberg took to Instagram to share this post on Monday for his 18.9 million followers. Wahlberg burst onto the scene in the 90s with Marky Mark and the Funky Bunch but has since made a huge jump to the big screen.
Since arriving in Hollywood, Wahlberg has not been shy about showing off his shredded physique in many different roles. Wahlberg has appeared in comedies such as the Ted series and The Other Guys. He is also known for his incredible roles in action, such as The Italian Job and Lone Survivor.
Mark Wahlberg Crushes Leg Extensions
Recently, Mark Wahlberg has been showing off his sculpted abs on social media. This time around, he decided to get on the leg extension machine and pump up the quads. He is wearing blood flow restriction straps on his hamstrings to gain an extra pump during the workout.
“Day off!!?? Sorry @municipalis fueled by Performance Inspired Nutrition #inspiredtobebetter!! @bstrongtraining#MunicipalPartner“
Blood flow restriction is a training method that restricts the blood supply and venous supply to working muscles during physical activity. There are many advantages to this method and one major one is preventing muscle damage when lifting heavy weights.
READ MORE: Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg has been through many transformations for different roles over the course of his career. One of the most eye-opening was when he had to put on a large amount of weight to play a struggling boxer turned priest in Father Stu. He was eating over 7,000 calories per day to prepare. Since then, he has lost the weight and is back to looking his best.
It is no secret that Wahlberg knows a thing or two about training. He is able to hit his home gym whenever he wants and will share different tips and tricks to his fans. If you want to see some results like Wahlberg, he suggests trying out the blood flow restriction method used when pumping his legs.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ronnie Coleman Trains Legs Twice A Week, Hits Calf Raises With Feet “Totally Numb”
Ronnie Coleman continues to train in the gym despite some physical limitations.
Ronnie Coleman put together a legendary career that will keep him up there with the best bodybuilders of all-time. The eight-time Olympia champion is tied for the most victories ever with Lee Haney. Despite his retirement and some physical limitations, Coleman has continued to train in the gym and recently showed off a leg day.
Coleman underwent many surgeries during his decorated career. In 2019, Coleman explained that he had went through back surgery 10 or more times. This left him needing some assistance to walk but the bodybuilder made sure to remain active in the gym.
In an Instagram post, Coleman shares a calf raise exercise and explains the importance of hitting leg day each week.
Ronnie Coleman: “It’s About How Bad You Wanna Do Something”
Ronnie Coleman went to MetroFlex Gym in Arlington, TX to take down this leg day. In the video, Coleman is seen on a seated calf raise machine attacking reps. Despite his feet going numb, Coleman continues the workout and does this to keep other levels where they need to be.
“Trying my very best to do calf raises with both of my feet being totally numb. Sometimes it’s not about how hard you try do something, it’s about how bad you wanna do something. Shout out to my friends over at Frontline Alternatives for helping me keep my liver, kidney and heart levels on point. #yeahbuddy“
This post comes a week after Ronnie Coleman revealed that he still trains legs twice a week. He is unable to squat anymore and says that this is what he misses the most but Coleman still has strength in his legs and likes to keep them in shape.
Coleman has remained active and influential in the sport of bodybuilding. He has discussed the issue of PEDs in the sport and believes that the “sport is not worth dying for.” This came after he went over a near-death experience of his own prior to the 2001 Olympia.
Ronnie Coleman continues to be an inspiration to all and this is why he was given the Lifetime Achievement Award at the 2021 Arnold Classic. Workouts and videos like this calf raise venture is the big reason why.
[embedded content]
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Top 4 Back Exercises To Protect Your Lower Back
Take a look at a guide on how to work your back with little discomfort!
How often have you seen people performing improper form, and putting their lower back at certain risk?
Well, one of the easiest body parts to injure is the lower back, or lumbar area.
One study from 2020 studied 93 patients from the ages of 16-26, ‘all of whom partook in weightlifting’. 43 of them had pain in the back area. With ‘pain radiating to the left side was found in 31 patients (33%), while pain radiating to the right was found in 19 patients (21%).
All the participants (100%) reported their pain to be initiated during or after weightlifting maneuvers. The table below provides more details.
Sex
Pain Characteristics
Surgery
Lumbar Level
Male
Female
Localized
Left
Right
Yes
No
L3-L4
L4-L5
L5-S1
87
6
43
31
19
23
70
6
44
43
Table credit below *
The importance of protecting your lower back:
In fact ‘out of all 291 conditions studied in the Global Burden of Disease 2010 Study, Lower Back Pain (LBP), ranked highest in terms of disability, and sixth in terms of overall burden Prevalence and burden increased with age’
Back pain is also one of the leading reasons as to why people miss work, as a ‘sample stud(y) included 220 persons between the ages of 16-65, who had either acutely declared themselves unable to work because of low back pain (acute patients, n = 50) or who had been ill because of low back pain for one month (subacute patients, n = 50) or for three months (chronic patients, n = 70).’ The remaining 50 patients included,had not been absent for work.
The figures here equate to one half of all working Americans.
And lower back pain does not discriminate, as the mayo clinic ‘estimated that 15% to 20% of adults have back pain during a single year and 50% to 80% experience at least one episode of back pain during a lifetime.’
So what is the solution?
Working out with correct form will always be crucial and also building up strength in the lower back area will also be beneficial.
However if you have never exercised your lower back you’ll want to go in with caution. Start off lifting with a light weight, maybe even the bar just so that you can get a feel on how the exercise feels on your lower back.
What exercises should I do?
To significantly lower your chances of back injury and gain strength in your lower back, consider incorporating these isolation exercises into your lower back workout.
1. Deficit Deadlift
How To Do It:
Start by standing on a platform, 1-5 inches in height
Make sure that your feet are hip width apart.
Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract.
Lower your hips and bend knees until your shins contact the bar.
Look forward, keep chest up and back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull it back, bringing your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
Perform 3 sets of 10-12 reps
2. Good Mornings
How To Do It:
Set up a bar (with sufficient weight) on a rack that best matches your height.
Step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a medium, shoulder-width stance.
Keep your head up at all times and maintain a straight back.
Lower your torso forward by bending at the hips until it is parallel with the floor.
Elevate torso back to starting position.
Perform 4 sets of 15-20 reps
3. Hyperextensions
How to Do it:
Lie face down on a hyperextension bench.
Ensure your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist.
With your body straight, cross your arms in front of you (or place behind your head).
Then start to bend forward slowly at the waist as far as you can while keeping your back flat.
Without rounding your back, keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.
Slowly raise your torso back to the initial position without arching your back.
Perform 4 sets of 15-20 reps
4. Supermans
How To Do It:
Lie on your stomach with the arms extended in front of you, and with the feet straight
Lift your hands and feet off the ground at the same time by about 6 inches, so it looks like you are mimicking superman as he is flying (hence the name), at this point you will feel an contraction in your lower back area
Hold this position for a few seconds
Then return to the starting position
Perform 4 sets of 10 reps
So there you have it, use this guide to keep your back nice and protected while building strength.
So until next time, keep pumping!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7417116/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7417116/table/TAB1/?report=objectonly *
https://www.ninds.nih.gov/health-information/patient-caregiver-education/fact-sheets/low-back-pain-fact-sheet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099170/
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-019-0199-7
https://journals.sagepub.com/doi/pdf/10.1177/216507999003800703
https://www.umms.org/ummc/health-services/orthopedics/services/spine/patient-guides/low-back-pain-athletes
https://pubmed.ncbi.nlm.nih.gov/24665116/
https://pubmed.ncbi.nlm.nih.gov/3161177/
https://pubmed.ncbi.nlm.nih.gov/17445733/
PNBA Competitor Wins a Dozen Bodybuilding Medals After Weighing Nearly 300 Pounds
Image via Instagram @jax.murph
PNBA athlete Jacqueline Murphy went from being almost 300 lbs to winning a dozen bodybuilding medals.
Natural bodybuilders in the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league have some inspirational transformation stories. One of those competitors is Jacqueline Murphy.
Jacqueline Murphy competes in the Women’s Physique and Figure categories. She shared an astonishing natural bodybuilding transformation on Instagram (IG). Murphy went from weighing nearly 300 pounds to winning a dozen bodybuilding competitions, including the recent INBA PNBA Southern Pro/Am show in Georgia. Murphy expressed:
“Thinking about how I went from being almost 300lbs to bringing home a dozen medals for bodybuilding and yesterday I got my first tiara @inbapnbaglobal_officialSouthern PRO/AM in GA. I got to spend an amazing weekend with great friends who made the whole experience 10000 times more enjoyable especially @awesome_mc_kickass for driving you and hubby all the way down from IL just to see me. @_zinkalove_ and @dukenukem24_pnba_pro for being great travel and team buddies and always reminding me that no matter what to go out and smile.”
You can see Jacqueline Murphy’s full IG post below.
Natural Bodybuilding Transformations
Natural bodybuilders in the INBA PNBA can completely transform their physiques safely. That’s because drug use isn’t an option in this league unless competitors want to be banned from competing, stripped of their titles, and placed in the Hall of Shame. Therefore, the INBA PNBA screens its athletes through strict drug testing guidelines.
Many INBA PNBA athletes have undergone tremendous natural bodybuilding transformations. Since drugs aren’t an option, INBA PNBA athletes use innovative workout and nutrition strategies to build the best natural physiques in the world. For example, Danairo Moore utilized anabolic fasting to build a top-tier natural body. In addition, Michaela Peramaki added 1500 calories to her diet to create her stunning physique.
As a natural, transformations take time–of course, doping will transform your physique much faster. That said, INBA PNBA bodybuilders take years to morph their bodies. For example, Jodie Litzow shared an 11-year transformation photo after taking up natural bodybuilding. And Caleb Attwater made massive improvements in a little over a year. Moreover, some INBA PNBA competitors will take years off from competing to work on building their physiques.
Diabetes, Wheelchair Athletes, and Cancer Survivors
The INBA PNBA welcomes all levels of fitness and bodybuilding and has a variety of categories. However, some athletes that make up the INBA PNBA league are diabetics and contenders with cancer. For example, 6x Natural Olympia champion Kiyoshi Moody lost 60 pounds in his battle with cancer. In honor of all INBA PNBA competitors who are in a battle with cancer, have conquered cancer, or have lost to cancer, the INBA PNBA hosts the International Battle Against Cancer yearly.
The INBA PNBA also has divisions for the physically challenged, like the Men’s Physically Challenged Wheelchair category–Matt Morton was the 2021 Natural Olympia champion. Morton also has type-2 diabetes. Check out how this diabetic athlete trains following the progressive overload principle.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!
Jay Cutler Believes Derek Lunsford Can Thrive In Men’s Open: ‘He’s Young Enough Where I Think He’s Very Dangerous’
Jay Cutler believes Derek Lunsford could be a top-three finisher at the Olympia.
There has been plenty of discussion abut Derek Lunsford making a move to Men’s Open after his guest posing appearance at the 2022 Pittsburgh Pro. While nothing is set in stone, the idea remains in the mind of many around bodybuilding. Recently, Jay Cutler weighed in on the topic and believes that the 212 champion could thrive in Open bodybuilding.
Cutler might be done on stage but he remains extremely active in the gym and in the sport of bodybuilding. In a recent interview on Muscle and Fitness’ YouTube page, Cutler discussed his impression of Lunsford in Pittsburgh.
“This [Derek] Lunsford guy is the real deal. If you asked me who I was most impressed with, for sure Lunsford because I hadn’t seen that before. I never saw him guest pose like that. I saw him in the gym that day. He’s got the width, but he also has separation that, and he’s young enough where I think he’s very dangerous.”
[embedded content]
Jay Cutler and Chris Cormier continued to discuss the Olympia competition. After two consecutive titles, Big Ramy might be the competitor to beat but both former athletes believe that is might be Brandon Curry’s show to lose.
“He’s won second or first for how many? He won Arnold, second, first. He has the best track record. How do you not put him as a contender right? He’s been right there. He either won it or been second for a few years so nothing against the other guys,” jay cutler said.
Should Derek Lunsford Make The Move?
Derek Lunsford was able to get over the hump during the 2021 Olympia and win the 212 title. This has been his goal for years and was able to reach the pinnacle of the sport. It is clear that his goal at the moment is to defend his title but this does not mean that he will not make the move eventually.
Lunsford stepped in for Big Ramy, who was unable to get to Pittsburgh to be a guest poser at the show. He stepped on stage next to other elite competitors such as Curry, Hunter Labrada, and Nick Walker. This gave Lunsford a chance to compare his physique to those at the top of Men’s Open.
“He had told me honestly that he of course wants to defend 212. But I agree with you, I think it’s going to come down to let’s see how his body is coming together as he gets into August and September, see where he’s at. Remember, Hany keeps his food down. For that guest posing, he was on 150 grams of carbs a day. Think about if he actually ate. He was definitely over 250-pounds, I don’t know exactly how much over.”
Men’s Open continues to be the biggest division in bodybuilding. This means there is more publicity and a larger prize pool. A change for Derek Lunsford might not be coming this year but it could be in the cards moving forward.
[embedded content]
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Daniella Melo Breaks American Bench Press Record In Raw-90kg Division With 304.2-Pound Lift
Daniella Melo continues to make noise in the powerlifting game.
Daniella Melo added to her long history at the USAPL Nationals over the weekend. She appeared in Las Vegas to compete in the 2022 USAPL Mega Nationals, where she was able to win the raw-90kg division. On her way to victory, Melo also set a new American bench press world record with a 138kg (304.2lb) lift.
Melo has won at the USAPL Nationals five times before. Her last one came in 2018 and this was the last time she appeared at the competition. Melo is back on top at the event and is continuing to put up eye-popping numbers within the division. This record was previously held by LeAnn Ramirez. She completed a 137.5kg (303.1lb) lift during the 2021 USAPL TBS Summer Open.
Melo’s lift can be seen below, courtesy of GOOD LIFT!’s YouTube page:
[embedded content]
Daniella Melo at Nationals
Daniella Melo entered the competition with high hopes and was able to complete all nine lifts she attempted. She weighed in at 193.7 pounds at the time of the competition allowing her to remain in her division. At the end of the event, she finished 15.5kg (34.2lb) over the second-place lifter.
Melo’s performance began with her squat reaching 457.5 pounds on her final attempt. This is less than her competition PR of 507 pounds, which was set during the 2019 IPF World Classic Championships. This is also where she set her deadlift competition PR of 542.4 pounds. On her third attempt, Melo was able to reach 496 pounds.
Daniella Melo shined on the bench press setting a new world record on her third and final lift. She added 12.1 pounds onto the bar from her second lift and completed it to set a new mark. Obviously, this was also a competition PR for Melo.
“6x National Champ ?”
Daniella Melo continues to impress in powerlifting and made a statement by winning Nationals for the sixth time. After setting a bench press record, Melo could have other numbers in mind to reach next time she steps on stage.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.