Blog
2022 Thailand Pro Results and Scorecards
The 2022 Thailand Pro Olympia qualifier took place on 26-27 March, 2022 in Bangkok, Thailand. The show featured total four divisions including Men’s 212 Bodybuilding, Classic Physique, Men’s Physique and Bikini International. It was a 2022 Olympia qualifier, therefore, winner secured a spot to compete at the big event scheduled for Dec 15-18, 2022, in Las Vegas…
2022 San Diego Pro Championships Results and Scorecards
The 2022 San Diego Pro Championships Olympia qualifier took place on March 26, 2022, in San Diego, California, featuring the Men’s Classic Physique division. Top competitors for the Classic Physique division gathered in San Diego, California hoping to earn the chance to compete in the biggest competition of the year 2022 Mr. Olympia. The Classic…
Jimmy Kolb Hits A 1140 lbs (517 kg) Equipped Bench Press at The 2022 WPO Bench Bash
The 2022 WPO Bench Bash took place on March 26th, 2022, in Boca Raton, Florida. Numerous elite bench pressers got together to compete at one of the most prestigious competitions in the world. However, Jimmy Kolb won the competition comfortably. Jimmy recently claimed a new equipped bench press record, and he has now added another…
2022 Caribbean Grand Prix Bermuda Pro Results and Scorecards
The 2022 Caribbean Grand Prix Bermuda Pro Olympia qualifier took place on Saturday 26 March, 2022 in Hamilton, Bermuda. The show featured two women’s top divisions Wellness and Bikini International. In the end, Eli Fernandez of Bikini and Barbara Cesar of Wellness wins title at Caribbean Grand Prix Bermuda 2022 pro show. Caribbean Pro Bermuda was…
Kettlebell Sumo High Pull — How To, Variations and Muscles Worked
The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and muscle throughout the entire body. It combines a deadlift and upright row, and, therefore isn’t just a simple movement which is why it’s so effective. Consequently, it’s not the best option for beginners to try…
Simeon Panda Profile & Stats
The biography, life, and accomplishments of Simeon Panda
Photo via @simeonpanda Instagram
Simeon Panda is a bodybuilder and fitness model who knows all about health and fitness, and his physique is further proof. With a dedicated work ethic and hardworking attitude, Simeon has amassed a massive following on social media where he promotes himself and his health and fitness advice for those seeking it.
Below is a complete breakdown of Simeon Panda’s profile, stats, biography, training, and diet regimens.
Full Name: Simeon Panda
Weight
Height
Date Of Birth
225-235 lbs.
6’1’’
05/28/1986
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
British
Photo via @simeonpanda Instagram
Biography
Simeon Panda’s journey all started in London, England. Active as a kid, he struggled with being too skinny at times and sought to make a change to a more muscular physique. As he got older, he bounced from job to job, holding a host of positions as he navigated through life in attempts to find his niche.
When he fell in love with training, he realized he could make a career out of it and used his love of working out to not only better himself, but the lives of those around him. What started as blog posts has since grown into a full blown website full of apparel, training tips, and lifting guides so others can be as jacked as he is.
Now a bodybuilder, fitness coach, and entrepreneur, he has amassed a social media following of nearly 8 million subscribers and has since made the move to Los Angeles to pursue acting. With warm weather, close proximity to everything so he can operate a more efficient business, and being in the entertainment hub of America, Panda continues to better himself as well as others in his pursuit for optimal health and fitness.
Training
Simeon works with many routines to continue to craft his shredded physique. Whether it be free weights, machines, or more circuit style workouts, Simeon is able to challenge his muscles and give them a real burn for the most effective growth possible.
What you will find from Simeon are typically workouts that do include heavy lifts to build larger muscle, however, for something like a fat burning circuit, more intense movements like high knees, mountain climbers, burpees, and plank rolls, are never out of the question.
Photo via @simeonpanda Instagram
Nutrition
Like all bodybuilders and fitness models, Simeon puts a real emphasis on his diet. Eating only the best foods possible, what you will find with Simeon is a great balance of macronutrients and those whole foods sure to fire you up to see the best gains possible.
Foods like chicken, tuna, salmon, and other lean meats make up his protein intake. For carbs, you will see oats, whole grain rice, and sweet potato, among other healthy carb sources. To round it out with fats, foods like avocados and those fish sources provide omega-3’s and a healthy source of fats for the best gains possible.
Supplementation
While Simeon uses his own supplements of choice to power his workouts, as well as growth and recovery, there are some staple products on a bodybuilder’s shelf. A protein powder is perfect for seeing gains and will work to pump you with vital protein to aid in things like muscle growth, recovery, and even weight loss.
A pre-workout supplement will provide for serious energy and muscle pumps so you can take full advantage of every workout without suffering from unwanted fatigue. A shredded aesthetic does not come easy and fat burners can be game changers for they will kickstart your metabolism, suppress your appetite, and allow for the more calorie burn to give you the best benefits possible.
William Long Profile & Stats
The biography, life, and accomplishments of William Long
William Long is a half-Caucasian half-Korean International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on April 24, 1987. William Long is known as “The OG” after becoming the first PNBA Men’s Physique Natural Olympia Champion. He’s the reigning 3x champ and an INBA PNBA Hall of Fame Inductee.
William Long was also the first natural athlete to sign a multi-media contract with the INBA PNBA, Generation Iron, and Iron Man Magazine.
Below is a complete breakdown of William Long’s profile, stats, biography, training, and diet regime.
Full Name: William Long
Weight
Height
Date Of Birth
165 lbs (in-season), 180-190 lbs (off-season)
5’8″
04/24/1987
Division
Era
Nationality
Men’s Physique
2010
Half-Caucasian, Half-Korean
Biography
William Long was born in Fort Polk, Louisiana, on April 24, 1987. Although, he moved a lot being an army brat growing up. He credits Virginia for being the state he grew up in. However, he’s been residing in California since 2009.
William Long attended West Virginia University and initially majored in pre-veterinary medicine until he realized his true passion lay in health and fitness. Long then switched his major to Human Nutritional Sciences. He also holds a criminal justice associate’s degree and is a certified personal trainer through American Council on Exercise (ACE).
William Long is the number one ranked Men’s Physique competitor worldwide. He dominates this division and has won 3 gold medals at Natural Olympia, never placing below second in the six Natural Olympia shows he’s competed in.
Competition History
2021 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2021 PNBA/INBA Mr. and Ms. USA: 3rd Place Pro Men’s Physique
2019 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2019 PNBA/INBA World Cup: 1st Place Pro Men’s Physique
2019 PNBA/INBA Battle Against Cancer: 1st Place Pro Men’s Physique
2017 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2017 PNBA/INBA Night of the Natural Champions: 2nd Place Pro Men’s Physique
2016 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2016 PNBA/INBA Team USA: 1st Place Pro Men’s Physique
2015 PNBA/INBA Natural Olympia: 2nd Place Pro Men’s Physique
2015 PNBA/INBA Team USA: 3rd Place Pro Men’s Physique
2013 NPC Team USA: (no placement)
2012 PNBA/INBA Natural Olympia: 1st Place Pro Men’s Physique
2012 NPC Los Angeles Grand Prix: 1st Place Open Men’s Physique Class B
2012 NPC Los Angeles Championship: 3rd Place Open Men’s Physique Class B
2012 INBA Iron Gladiator:
1st Place Novice Men’s Bodybuilding
3rd Place Men’s Open
2011 INBA Mr. & Ms. Los Angeles:
1st Place Novice Men’s Bodybuilding
3rd Place Men’s Open Bodybuilding
2011 INBA Iron Gladiator: 1st Place Novice Men’s Bodybuilding
William Long’s Workout Plan
William Long said there’s nothing special about his workout plan and stated, “I go to the gym and bust my ass.” He’s tried various protocols and has found that consistency is the most important.
Currently, Long does a typical “bro split,” training a separate muscle group once per week, five days a week, with two rest days. And he limits cardio. Instead, he likes to focus on his step count to preserve muscle and help with recovery.
William Long trains from home and consistently does basic compound movements such as barbell bench press, barbell row, barbell squat, and barbell overhead press with heavy weight and high intensity.
Below is what a typical workout looks like for William Long.
Day 1 – Legs
Leg Extension Superset Leg Curl: 5 sets x 15, 12 10, 8, 6 reps
Smith Machine Squat/Barbell Squat: 5 sets x 15, 12, 10, 10, 8 reps
Leg Press (5th Set Triple Drop Set): 4 sets x 15, 12, 12, 10, 10 reps
Stiff-leg Barbell/Dumbbell Deadlift: 5 sets x 15, 12, 12, 10, 10 reps
Walking Dumbbell Lunge: 3 sets x 20 reps
Day 2 – Chest and Triceps
Incline/Flat Barbell/Dumbbell Bench Press: 6 sets x 15, 12, 10 10, 8, 8 reps
Single-arm Hammer Strength/Dumbbell Incline/Flat Chest Press: 3 sets x 10 reps
Cable Chest Fly Superset Cable Chest Press: 4 sets x 10 reps/ 4 sets x 15 reps
Seated Overhead Dumbbell Extension: 3 sets x 12, 10, 10 reps
Cable Pushdown (Rope Attachment): 5 sets x 15, 15, 12, 12, 12 reps
Day 3 – Back and Biceps
Wide Grip Lat Pull-down: 4 sets x 15, 12, 12, 10 reps
Underhand Grip Pull-down: 4 sets x 12, 12, 10, 10 reps
Bent-over Barbell Row: 4 sets x 12, 10, 10, 8 reps
One-arm Dumbbell Row: 3 sets x 12, 10, 10 reps
Barbell Deadlift/Rack Pull: 4 sets x 10, 10, 8, 6 reps
Overhead Lat Pull-down/Dumbbell Pullover: 5 sets x 12-15 reps/4 sets x 12, 12, 10, 10 reps
Barbell 21’s: 3 sets x 21 reps
Dumbbell Hammer Curl: 3 sets x 10-12 reps
Day 4 – Shoulders
Seated Dumbbell Shoulder Press: 5 sets of 15, 12, 12, 10, 10 reps
Standing Dumbbell Lateral Raise: 5 sets of 15, 12, 12, 10, 10 reps
Bent-over Dumbbell Rear Raise: 5 sets of 15, 12, 12, 10, 10 reps
Barbell Upright Row: 4 sets of 10 reps
Seated Arnold Press Drop Set (Whole Rack): 1 set x 6 reps
Day 5 – Chest and Back
Flat Dumbbell/Machine Chest Press Superset Pull-up/Lat Pulldown: 4 sets x 15, 12, 10, 10 reps
Incline Dumbbell Fly Superset Machine Row: 4 sets x 15, 12, 10, 10 reps
Dips: 3 sets x failure
Dumbbell Pullover: 3 sets x 10-12 reps
Decline Pushup Superset Pushup Superset Knee Pushup: 1 set x failure
*Note: Rest one minute or less between sets.
What Are William Long’s Favorite Exercises?
William Long stated his favorite exercises below.
“Deadlifts are without a doubt my favorite exercise. There’s nothing like pulling heavy weight off the ground. Deadlifts engage the entire body and give you a greater boost in testosterone and growth hormone than any other exercise, in my opinion.
Barbell rows are a close second. Again, pulling heavy weight. Heavy rows have developed my back width and density more than anything else.
Pullover Press is an old school compound exercise I attribute most to the development of my triceps. It’s a total upper body movement that is a combination of a pullover and close grip bench press. It really opens you up.”
Nutrition
Below is a written statement of William Long detailing his nutrition.
“As far as my diet goes, it’s pretty basic. I try to incorporate the most nutrient-dense foods possible within my calorie allotment and macronutrient breakdown. Whether it’s pre-contest or off-season, I eat the same meals. The only difference is quantity.
When I diet down for competition all I do is gradually reduce what I have already been eating. My macronutrient breakdown is normally 1-1.15g protein/lb bodyweight, 20-25% of my calories from fats, and the remainder of my calories filled by carbs.
Some unique foods I like to incorporate are kimchi and sesame oil. What I believe helped improve my physique the most was paying attention to my electrolytes balance. I included more potassium-rich foods like spinach, bananas, and potatoes.
I also measured my salt. I have never felt better during a prep. Everything is weighed and measured so everything can be controlled and easily manipulated.”
Meal Plan
Below is what a typical day of eating looks like for William Long.
Upon Waking: Drink at least 20 oz cold water.
Meal #1: Fish oil, 1 serving fiber, 1 serving greens formula, 1 serving whey, 140 g blueberries (fresh or frozen; wild preferred), 2 bananas, 3 whole eggs, 1 cup (8 oz) unsweetened coconut milk, 75 g spinach (raw weight), ¼ tsp pink sea salt
Meal #2: 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups Jasmine white rice (cooked measure), ¼ tsp pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)
Pre-Workout (within 30 min of): 1 serving whey, 1 serving pre-workout, 1 banana
Post Workout (immediately afterward): 1 serving whey 1 banana
Meal #3: Fish oil, 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups Jasmine white rice (cooked measure), 1 tbs toasted sesame oil, ¼ tsp pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)
Before Bed: Drink at least 20 oz water 1 serving of ZMA.
Supplements
Below are the supplements William Long takes.
Personal Life
William Long is an active serving member of the United States Air Force as part of the security force (military law enforcement). In addition, Long is a certified personal trainer and contest prep coach. He’s been married since 2016 and has a one-year-old son, Owen.
William Long enjoys tasting new food and loves going to the cinema. He’s also a fan of Bourbon.
2022 Kuwait Classic Pro Results
Here are the full results from the 2022 Kuwait Classic Pro!
The 2022 Kuwait Pro headlined a weekend that featured many bodybuilding competitions all over the world. Many of the top competitors in three division flocked to Kuwait on Friday to fight for qualification to the 2022 Olympia. In the end, it was Urs Kalecinski leading the way with a title in Classic Physique.
Kalecinski came into the event as the biggest name on the card. He was competing for the third consecutive week after two strong showings at big-name shows. Kalecinski finished third in Classic Physique at the Arnold Classic before winning the Boston Pro. Desite having his Olympia qualification already, Kalecinski wanted to return to the stage one more time.
In Men’s 212, Naser Mohamed entered as one of the favorites to win the title. It was Anwar Al Balushi who highlighted the show with victory in the division. The Kuwait Pro gave competitors a chance to show what they have against others in the area.
There were a total of three divisions at the 2022 Kuwait Classic Pro. The full results have been announced. You can find the breakdown of each event below!
2022 Kuwait Classic Pro: All Division Winners
Classic Physique: Urs Kalecinski
Men’s Physique: Coming soon!
Men’s 212: Anwar Al Balushi
2022 Kuwait Classic Pro Full Results
Classic Physique
Full results coming soon!
First Place – Urs Kalecinski
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s Physique
Full results coming soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s 212
Full results coming soon!
First Place – Anwar Al Balushi
Second Place – Jafar Ghaffarnezhad Azizi
Third Place – Naser Mohamed
Fourth Place –
Fifth Place –
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2022 IFBB Kuwait Classic Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Hafthor Bjornsson Shares Full Day Of Eating During Boxing Diet
Hafthor Bjornsson recently shared what he eats per day while preparing fo fight against Eddie Hall.
Hafthor Bjornsson quickly built a reputation as one of the best strongmen in the world. He has been making the transition to boxing and is preparing to fight Eddie Hall on Saturday night. Since making the move to the ring, Bjornsson has changed his diet plan significantly and recently shared a full day of eating.
Bjornsson is a former World’s Strongest Man who has the world record deadlift with a 501kg lift. He used to eat many meals consisting of different fats in order to keep weight on and be able to compete at a high level during competition. Since switching over to boxing, Bjornsson has lost nearly 100 pounds and has built a shredded physique.
Bjornsson joined Men’s Health for an interview taking viewers through a full day of eating.
Meal 1
8 ounces beef tenderloin
2 whole eggs
110 grams oatmeal
150 grams berries
1 glass orange juice
Meal 2
8 ounces beef tenderloin
100 grams green veggies
140 grams white rice
Meal 3
8 ounces codfish
300 grams potatoes
100 grams green veggies
Meal 4
8 ounces salmon
140 grams white rice
100 grams green veggies
Meal 5
Bjornsson wanted to make sure that his final meal of the day felt like a dessert but still had the necessary benefits to his diet. He has found a way to do so and this is a recipe many others could get on board with.
Thor’s Skyr, a prebiotic similar to Green yogurt.
100 grams berries
30 grams peanut/almond butter
Despite his strict diet, Hafthor Bjornsson admits to indulging in a cheat meal every now and then. His favorite dessert is an Icelandic dish called bragoarefur. This is a type of ice cream that is mixed with different candies. There are other ways that Bjornsson likes to include cheat meals into the week.
“On a cheat day, I would eat anything that my stomach desires. Sometimes it’s ice cream, sometimes it’s Pizza. Sometimes burger, sometimes Sushi. Whatever I desire, I eat.”
It is no surprise that Hafthor Bjornsson was able to make this incredible transition once he began boxing. Aside from the different training methods, he has completely changed his diet plan and found one that works for him. As he prepares to take on Hall on Saturday night, Bjornsson has made sure to build the right physique and it has been an incredible transformation.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.