Tag: nEWS
2023 CrossFit Africa Semifinal Results — Jason Smith & Michelle Basnett Qualify For CrossFit Games
The 2023 CrossFit Africa Semifinal took place on May 19-21, in South Africa, and gathered this continent’s greatest CrossFit athletes. However, only the winners of both the men’s and women’s divisions earned qualification for the 2023 CrossFit Games. Consequently, dozens of elite athletes gave their all in the hopes of securing the exclusive top spot. However, Jason Smith and Michelle Basnett won their respective men’s and women’s divisions and thus qualified for the 2023 CrossFit Games.
Jason Smith had no problems in winning the men’s division of the 2023 CrossFit Africa Semifinal. He won two of the events and claimed impressive top-10 finishes in all of the remaining five events. In the end, his point tally came out to 596, while his closest rival, Conrad Winnertz, had 500.
Michelle Basnett, however, had to grind to get her victory. She accumulated an impressive 613 points with three event victories, but still had a few athletes narrowly following her. However, Michelle proved to be the most consistent in the field and rightfully earned her place at the 2023 CrossFit Games.
2023 CrossFit Africa Semifinal Leaderboards
Men
Note: Only the winner of the men’s division qualified for the 2023 CrossFit Games.
Jason Smith — 596 points
Conrad Winnertz — 500 points
Ruan Potgieter — 497 points
Darren Zurnamer — 482 points
Josh Kernot — 475 points
Daniel Griesel — 474 points
James Van Dongen — 466 points
Justin Holliday — 433 points
Dutoit Botha — 418 points
Assem Effat — 413 points
Ruan Conradie — 366 points
Matthew Schiff — 350 points
Damien Botes — 348 points
Driss Bouchiah — 333 points
Julian Liebenberg — 333 points
Women
Note: Only the winner of the women’s division qualified for the 2023 CrossFit Games.
Michelle Basnett — 613 points
Mariska Smit — 596 points
Gilmari Reyneke — 580 points
Christina Livaditakis — 570 points
Tanha Bouffe — 507 points
Gemma Rader — 497 points
Emma Holliday — 492 points
Megan Joy McDermott — 418 points
Megan Faul — 411 points
Alicia Stoop — 408 points
Maxx Klynsmith — 380 points
Ingy Hossam Eldin — 362 points
Mary Jamieson — 355 points
Sofia Bennani — 553 points
Laura Hume — 345 points
Teams
CrossFit FBDV Mayhem Africa — 580 points
Cape CrossFit Wolfpack — 555 points
CrossFit 10 Star Hybrids — 530 points
CrossFit Tijger Valley Synergy — 530 points
CrossFit Juggernaut Unstoppable — 490 points
Pack Life CrossFit Wanderers — 380 points
Cape CrossFit Werewolves — 335 points
Motley Crew CrossFit Red — 330 points
CrossFit Zulu — 325 points
CrossFit 111 Relentless — 320 points
Related: 2023 CrossFit North America East Semifinal — Full Results
Individual Division Tests (Workouts) Recap
TEST ONE
For time:
3,000-meter Echo Bike
Hand-Over-Hand Pull (84 feet)
2,000-meter Assault AirRunner
Hand-Over-Hand Pull (84 feet)
1,000-meter SkiErg
Hand-Over-Hand Pull (92 feet)
Time cap: 30 minutes
Women: 180 pounds
Men: 225 pounds
Men’s Results
Jason Smith — 25:56
Daniel Griesel — 26:30
Estian Ferreira — 26:41
Women’s Results
Gilmari Reyneke — CAP+14
Alicia Stoop — CAP+14
Maxx Klynsmith — CAP+14
TEST TWO
As many reps as possible in 3 minutes of:
5 Ring Complexes (1 Toe-To-Ring, 1 Muscle-Up, 1 Ring Dip)
20 Single-Leg Squats
Max Burpees Over Box
*Complete 3 rounds, resting 1 minute between rounds.
*Score is total reps across the 3 minutes.
Women Wear a 10-pound ruck, 24-inch box
Men Wear a 20-pound ruck, 30-inch box
Men’s Results
Ruan Potgieter — 42 reps
Darren Zurnamer — 38 reps
Jason Smith — 34 reps
Women’s Results
Christina Livaditakis — 36 reps
Michelle Basnett — 28 reps
Gilmari Reyneke — 28 reps
TEST THREE
For time:
Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts
Dumbbell Bench Presses
Squat Cleans
Time cap: 17 minutes
Women: 220-pound deadlifts, 60-pound dumbbells, 105-pound squat cleans
Men: 295-pound deadlifts, 90-pound dumbbells, 145-pound squat cleans
Men’s Results
Kealan Henry — 15:15
Justin Holliday — 16:29
Ruan Conradie — 16:47
Women’s Results
Megan Faul — CAP+3
Gemma Rader — CAP+11
Christina Livaditakis — CAP+16
TEST FOUR
For load:
Run 800 meters
Max Snatch
Time cap: 6 minutes
After the time cap for test four clocked out, the athletes had just two minutes to rest before initiating Test Five.
Men’s Results
Elsayed Hasona — 278 pounds
Darren Zurnamer — 269 pounds
Ruan Potgieter — 269 pounds
Women’s Results
Michelle Basnett — 179 pounds
Mariska Smit — 176 pounds
Christina Livaditakis — 172 pounds
TEST FIVE
For time:
8 Snatches
Run 800 meters
Time cap: 6 minutes
Women: 125-pound snatch
Men: 185-pound snatch
Men’s Results
Justin Holliday — 3:24
Dutoit Botha — 3:29
Matthew Schiff — 3:34
Women’s Results
Mariska Smit — 3:59
Gilmari Reyneke — 4:00
Emma Holliday — 4:21
TEST SIX
For time:
20 Overhead Squats
500-meter Row
Three Handstand-Walk Pirouettes
Two Seated Legless Rope Climbs
20 Strict Chest-To-Wall Handstand Push-Ups
Two Seated Legless Rope Climbs
Three Handstand-Walk Pirouettes
500-meter Row
20 Overhead Squats
Time cap: 15 minutes (Men) — 16 minutes (Women)
Women: 125-pound Squat
Men: 185-pound Squat
Men’s Results
Ruan Potgieter — 11:05
Darren Zurnamer — 12:54
Conrad Winnertz — 13:17
Women’s Results
Michelle Basnett — CAP+3
Christina Livaditakis — CAP+4
Mariska Smit — CAP+9
TEST SEVEN
Three rounds for time of:
Echo Bike Calories (Men: 15 calories / Women: 10 calories)
20 Toes-To-Bar
60-Foot Sandbag Bear-Hug Carry
Women: 150-pound Sandbag
Men: 200-pound Sandbag
Men’s Results
Jason Smith — 4:29
Josh Kernot — 4:34
Ruan Potgieter — 4:42
Women’s Results
Michelle Basnett — 5:08
Gemma Rader — 5:10
Christina Livaditakis — 5:16
Related: How to Watch the 2023 CrossFit Semifinals
The first week and two of the Semifinal competitions are already done. So, 13 men and 12 women have already qualified for the 2023 CrossFit Games. The total number of spots at the Games will be 40 in each division, so the next two weeks will determine the full roster. We still have five more Semifinal competitions set to take place, which will fill out the remaining qualifying spots.
Published: 23 May, 2023 | 9:37 AM EDT
Joseph Baena Shares Intense Endurance-Based Workout Challenge & Ripped Physique Update
Joseph Baena, son of bodybuilding legend Arnold Schwarzenegger, loves the gym just like his father. In a recent pair of Instagram posts, the 25-year-old shared a grueling endurance workout and unveiled an impressive physique update.
With a striking resemblance to Schwarzenegger, Joseph admits comparisons have been difficult to get used to. Nevertheless, his dedication to fitness and bodybuilding workouts is evident anytime he picks up weights.
While Joseph doesn’t compete professionally, fans favor his chances should he take to a bodybuilding stage. Baena shares workout/posing collaborations regularly, where he teams up with bodybuilders who have long made their mark on the sport, like Robby Robinson and Mr. Universe winner Mike O’Hearn.
Having commanded roles in the Terminator 2 Remake with Joseph Baena, Bad to the Bone (2016), Chariot (2022), and Bully High (2022), Baena continues to test the waters in Hollywood. Given his family name and fitness level, Baena invited his followers to try a challenging endurance workout that took him an hour and 20 minutes to complete.
Joseph Baena Shows Off Built Physique with ‘Full-Body Endurance Circuit’ Workout
In the caption of the Instagram post, Baena shared his preference for switching up exercises over time.
“I always love switching up my workouts every once in a while. Could be trying a new exercise, doing drop sets or even trying a new sport. Today I tried this Full Body Endurance Circuit. It consisted of 6 super sets and totally wore the group out, but also pumped us up! Completed it in about 1hr 20min, but think I can get a faster time on the next try. How fast do you think you can complete this workout?”
Battle ropes 6 x 30 seconds
200 Elevated crunches
Row (1 kilometer)
50 Pull-ups
Ski (1 kilometer)
150 Press-ups
Run (1.2 miles)
200 Split squats
Assault bike (1.2 miles)
50 Dips
8 Sled pushes
50 Squat jumps (with weighted vest)
Given Baena’s training session consisted of 12 different exercises, it is a daunting challenge since there are no dedicated rest periods. The workout used by Baena was created by trainer Lawrence Cuse.
Aside from his latest training session, Baena has kept busy and recently sat down to discuss his budding acting career in detail. According to Baena, he intends to achieve a ‘superhero’ body in 2023, which he believes will help him attract higher-profile movie projects. He added that at this stage in his life, he’s pursuing his acting career ‘as hard as possible.’
Joseph Baena / Instagram
In addition to training routines, Baena has been open and honest about his nutrition. Overall, Baena prefers three meals a day and lives by eating ‘simple, clean, and fresh’ ingredients, which he’s credited for helping him maintain his body.
Considering Baena’s physique and posing strengths, fans would love nothing more than to see him take on a bodybuilding competition. While he’s left that door open for the future, Baena stressed that his attention is solely focused on building his physique for acting gigs not for the stage.
Published: 22 May, 2023 | 8:40 PM EDT
2023 CrossFit North America East Semifinal — Full Results
The penultimate stage of the season has begun, as the 2023 CrossFit Semifinals opened up with the North America East edition. The semifinal stage started off with a bang, since the North America East competition featured the strongest lineup. So, it also secured the most qualifying spots for the 2023 CrossFit Games out of the seven semifinals. Thus, the top 12 men and 11 women from the North America East Semifinal will be going through to the Games. Despite facing tough competition, Jeffrey Adler and Emma Cary managed to secure victory in the men’s and women’s divisions, respectively.
An all out war took place in both the men’s and women’s divisions, as no one was able to gain a comfortable lead at any point of the competition. However, Jeffrey Adler managed to come out on top of the men’s division with two event wins and 613 points in total. On the other hand, Emma Cary only won one of the seven events, but secured an additional two second place finishes. She ended up with 607 points in total, just six ahead of Danielle Brandon.
2023 CrossFit North America East Leaderboards
Men
Note: Top 12 Men qualified for the 2023 CrossFit Games.
Jeffrey Adler — 613 points (Qualified)
Jayson Hopper — 598 points (Qualified)
Dallin Pepper — 586 points (Qualified)
Roman Khrennikov — 575 points (Qualified)
Samuel Cournoyer — 538 points (Qualified)
Will Moorad — 535 points (Qualified)
Noah Ohlsen — 521 points (Qualified)
Luke Parker — 513 points (Qualified)
Alex Vigneault — 507 points (Qualified)
Jack Farlow — 477 points (Qualified)
James Sprague — 460 points (Qualified)
Spencer Panchik — 439 points (Qualified)
Austin Hatfield — 413 points
Tyler Christophel — 405 points
Evan Rogers — 401 points
Women
Note: Top 11 Women qualified for the 2023 CrossFit Games.
Emma Cary — 607 points (Qualified)
Danielle Brandon — 601 points (Qualified)
Amanda Barnhart — 577 points (Qualified)
Emma Lawson — 575 points (Qualified)
Alexis Raptis — 564 points (Qualified)
Paige Powers — 557 points (Qualified)
Sydney Wells — 409 points (Qualified)
Feeroozeh Saghafi — 398 points (Qualified)
Shelby Neal — 397 points (Qualified)
Caroline Stanley — 395 points (Qualified)
Paige Semenza — 386 points (Qualified)
Anikha Greer — 383 points
Jordan Szewc — 383 points
Brooke Wells — 379 points
Carolyne Prevost — 378 points
Teams
CrossFit East Nashville PRVN — 573 points
CrossFit Move Fast Lift Heavy 247 — 549 points
Ab Crossfit – Mayhem — 513 points
CrossFit Mayhem Independence — 489 points
CrossFit Krypton — 486 points
CrossFit CLT The Grit Haus — 486 points
CrossFit Oba — 471 points
TTT CrossFit Black — 450 points
CrossFit PSC Invasion — 450 points
CrossFit Milford Team Conquer — 402 points
Related: How to Watch the 2023 CrossFit Semifinals
Individual Division Tests (Workouts) Recap
TEST ONE
For time:
3,000-meter Echo Bike
Hand-Over-Hand Pull (84 feet)
2,000-meter Assault AirRunner
Hand-Over-Hand Pull (84 feet)
1,000-meter SkiErg
Hand-Over-Hand Pull (92 feet)
Time cap: 30 minutes
Women: 180 pounds
Men: 225 pounds
Men’s Results
Jayson Hopper — 22:18.87
James Sprague — 22:32.21
Roman Khrennikov — 22:55.34
Women’s Results
Danielle Brandon — 26:35.48
Amanda Fischer — 27:42.89
Danielle Kearns — 28:23.28
TEST TWO
As many reps as possible in 3 minutes of:
5 Ring Complexes (1 Toe-To-Ring, 1 Muscle-Up, 1 Ring Dip)
20 Single-Leg Squats
Max Burpees Over Box
*Complete 3 rounds, resting 1 minute between rounds.
*Score is total reps across the 3 minutes.
Women Wear a 10-pound ruck, 24-inch box
Men Wear a 20-pound ruck, 30-inch box
Men’s Results
Jeffrey Adler — 53 reps
Noah Ohlsen — 50 reps
Will Moorad — 48 reps
Women’s Results
Emma Lawson — 61 reps
Emma Cary — 58 reps
Alexis Raptis — 51 reps
TEST THREE
For time:
Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts
Dumbbell Bench Presses
Squat Cleans
Time cap: 17 minutes
Women: 220-pound deadlifts, 60-pound dumbbells, 105-pound squat cleans
Men: 295-pound deadlifts, 90-pound dumbbells, 145-pound squat cleans
Men’s Results
Samuel Cournoyer — 12:04.90
Jayson Hopper — 12:15.38
Roman Khrennikov — 12:19.08
Women’s Results
Amanda Barnhart — 11:46.61
Caroline Stanley — 12:20.49
Paige Powers — 12:25.28
TEST FOUR
For load:
Run 800 meters
Max Snatch
Time cap: 6 minutes
After the time cap for test four clocks out, the athletes will have just two minutes to rest before initiating Test Five.
Men’s Results
Jayson Hopper — 305 pounds
Jack Farlow — 300 pounds
Luke Parker — 300 pounds
Women’s Results
Danielle Paran — 210 pounds
Ashleigh Wosny — 205 pounds
Emma Harvang — 205 pounds
TEST FIVE
For time:
8 Snatches
Run 800 meters
Time cap: 6 minutes
Women: 125-pound snatch
Men: 185-pound snatch
Men’s Results
Jeffrey Adler — 03:00.79
Roman Khrennikov — 03:02.97
Garrett Clark — 03:05.24
Women’s Results
Sydney Wells — 03:09.58
Emma Cary — 03:11.31
Danielle Brandon — 03:15.16
TEST SIX
For time:
20 Overhead Squats
500-meter Row
Three Handstand-Walk Pirouettes
Two Seated Legless Rope Climbs
20 Strict Chest-To-Wall Handstand Push-Ups
Two Seated Legless Rope Climbs
Three Handstand-Walk Pirouettes
500-meter Row
20 Overhead Squats
Time cap: 15 minutes (Men) — 16 minutes (Women)
Women: 125-pound Squat
Men: 185-pound Squat
Men’s Results
Noah Ohlsen — 09:32.70
Will Moorad — 09:45.16
Spencer Panchik — 10:17.76
Women’s Results
Danielle Brandon — 10:39.00
Samantha Pugh — 10:46.00
Anikha Greer — 10:52.18
TEST SEVEN
Three rounds for time of:
Echo Bike Calories (Men: 15 calories / Women: 10 calories)
20 Toes-To-Bar
60-Foot Sandbag Bear-Hug Carry
Women: 150-pound Sandbag
Men: 200-pound Sandbag
Men’s Results
Dallin Pepper — 03:46.40
Jayson Hopper — 03:50.90
Roman Khrennikov — 03:54.82
Women’s Results
Emma Cary — 04:05.25
Danielle Brandon — 04:11.23
Brooke Wells — 04:14.24
Related: Mal O’Brien Announces Her Withdrawal From The 2023 CrossFit Season
The 2023 CrossFit Games will take place on August 1-6, in Madison, Wisconsin. With the conclusion of the first week of the Semifinals, the qualifying spots for the Games have already started to be filled. The remainder of the CrossFit Games roster will be filled out in the following two weeks as five more semifinal competitions will take place around the globe.
Published: 22 May, 2023 | 5:35 PM EDT
Chris Bumstead Says He Has No Injuries & Credits Iain Valliere for Not Fuc*ing Up His Health w/Steroids
Chris Bumstead is already eying preparations for his potential fifth Classic Physique title at the Mr. Olympia contest. In a recent Straight Outta the Lair podcast with Flex Lewis, Bumstead detailed his split from Iain Valliere, discussed his current supplementation, and 2023 off-season.
In 2019, Chris Bumstead brought an undeniable look which led to him defeating the two-time Classic Physique Olympia titleholder, Breon Ansley. Despite the explosive popularity of the division, no one from the Classic Physique category has been able to stop Cbum’s reign.
Prior to laying claim to his fourth title last December, Bumstead was dealt his fair share of adversity. Roughly 12 weeks before 2022 Olympia, he and his long-time training partner, Iain Valliere, decided to part ways. Instead, Bumstead would join Hany Rambod for his title endeavor. And while he performed with a torn bicep on stage, Rambod successfully guided the Canadian native to another victory.
With four Classic Physique Olympia titles in his arsenal, Bumstead has quickly become one of the most recognizable faces in the sport on social media, second to only Arnold Schwarzenegger. The 2023 Mr. Olympia show is approaching in less than six months, which prompted Cbum to update fans on his current progress before battling to become a five-time champion.
Chris Bumstead ‘Feeling Great,’ Says ‘Supplements Are Low,’ Talks 2023 Off-Season: ‘Pushing Training and Putting Size On’
While his supplements are ‘low,’ Bumstead says he never looked better at this stage before starting a prep.
“That’s still to come [true off-season] so I’m eating right, training right, supplements are low. Just focusing on doing everything the best I can right now with the travel. Then, when I come back I have one more trip to Italy, when I come back from that in June, I’m going full tilt and locking everything in and focusing on it.
This is the best I’ve looked at this point in a year even. I’ve always taken a lot of time off, like complete time off. Not even in the gym, taking nothing barely eating, losing too much weight. Okay, let’s not go that hard and just take a little bit of time off,” Bumstead shared.
Looking ahead, Bumstead says his health is in order and he has no injuries.
“The second I started pushing training I started putting size back on. I maybe need to put on another five pounds to be a little heavier than I was last year even. I’m in a great spot right now, I feel healthy, body feels young, no injuries, knock on wood.”
Some believe taking time off is a disservice to Bumstead, but he sees it as essential to his growth and longevity as a bodybuilder.
“I think it’s helped me a lot [stem cell therapy]. It’s hard to say and I try not to push it on people it’s expensive. I don’t say you need to do this to be healthy. You don’t, but someone with an autoimmune condition which is all about inflammation and systemic stem cells flush your inflammation so that’s been super helpful for me.”
“I focus on my time off that I take, people might think it’s a deficit, but everyone in the top four at the Olympia did the Arnold. They took a few weeks off and jumped into prep. Their bodies are beat up. I’m getting younger. I’m taking time off resting staying healthy. I feel good, I’m really holding on to that and that allows you to compete longer.”
Bumstead: ‘I Didn’t Fu** Up My Health and Do Too Much Drugs Because of Iain Valliere’
According to Bumstead, Iain Valliere is the reason for his success at a young age. He added that Valliere motivated him to train harder and advised him not to use excessive amounts of steroids.
“Iain is the reason I was able to be successful at a young age. I came into that first show I did, won, and climbed so quick, and the reason I didn’t fu** up my health and do too much drugs, do too much stupid shit in the beginning of my bodybuilding career was because of Iain,” Bumstead said.
“He was the reason I always trained with someone that was lifting two plates more than me on anything. So I pushed myself to be stronger and better. Iain was always stronger and bigger than me. He pushed me and he’s the reason I got to where I was in my career. I’m super grateful for him. I don’t think I’d be where I am without him, at least at this young. That was a really tough decision to leave, to make that call, it was really hard.”
“We came to a decision it would be best for both of us,” Bumstead added. “I was talking to Hany and he just talked to me about Derek Lunsford, how he had a crazy mental and physical transformation, 180, now he’s just crushing it. We were talking about that, mindset, he’s worked with business CEO people on training and mindset. He’s focused a lot on mental. I didn’t even tell him that’s what I was super interested in.”
After going their separate ways, Cbum explained that he started talking to Hany Rambod after the 2022 Pittsburgh Pro.
“He’s a maniac, super outgoing, extroverted, I’m a little more quiet sometimes, that’s why I flow with people crazy like that. We clicked off then. I held that in my back pocket. I was worried to pick someone because it’s a family. You’re bringing someone into your family. A lot of trust very intimate moments, very serious.
Held off for a while before asking Hany to coach me, it was August three and a half months out. I asked him to coach me, he thought I meant mentally help him, I kind of worded myself weird, you know, ‘Could you maybe help me with that,’ then we talked again and I told him I meant coach me fully. He said, ‘Oh, I need to think about that.’ He put me on hold, yeah, motherfuc**r,” said Bumstead.
This isn’t the first time that Bumstead has opened up about some of his struggles in the sport. In a recent Don’t Be Sour podcast, Bumstead discussed the pressures of being a dominant champion. His goal is to exit the sport on top but highlighted that the fear of losing motivates him to continue.
Chris Bumstead is set to return on stage at the 2023 Mr. Olympia contest, taking place Nov. 2-5 in Orlando, Florida. Fans look forward to seeing him face off against the rising contender, 2023 Arnold Classic winner, Ramon Queiroz.
RELATED: Chris Bumstead: “I Brought My PEDs Down & It Allowed Me to Have to Train Harder”
You can watch the full video below from Flex Lewis’ YouTube channel:
Published: 22 May, 2023 | 2:59 PM EDT
Frank Zane Talks Low-Carb Diet, Using Sunbathing Instead of Diuretics, & Max Weight During Off-Seasons
Bodybuilding icon Frank Zane understood the need for discipline en route to earning his three Mr. Olympia titles. In a recent The Menace podcast, Zane discussed the low-carbohydrate diet he consumed almost year-round and explained how he used sunbathing as a drying-out process for contests.
While competing actively, Frank Zane sought to master all aspects of bodybuilding, from building muscle, tanning, posing, and training routines, his methods saw him reach the top of the sport, where he pushed the pace against legends such as Arnold Schwarzenegger, Robby Robinson, and Franco Columbo.
Zane, a living encyclopedia of bodybuilding knowledge, is 80 years old, but his passion and experience shine during workout demonstrations. The three-time Mr. Olympia joined Mike O’Hearn for an unusual training session comprising of exercises he implemented at the peak of his career.
Having made a name for himself with a low body weight and exceptional aesthetics, Zane cautioned against modern competitors adding size too quickly. He stressed that extra weight could ruin symmetry and proportions. Instead, Zane suggested that athletes improve extremities like calves and forearms to achieve a more balanced physique overall.
Frank Zane Talks Low-Carb Diet, Using Sunbathing Instead of Diuretics, & Max Weight During Off-Seasons
During his career, Zane used a low-carbohydrate diet consisting of 50 grams per day. He added that he consumed 200 grams of protein as well (equivalent to 1 gram per pound of body weight).
“I followed a low carbohydrate diet. I would get less than 50 grams of carbs a day and one gram of protein per pound of body weight, so I’d be getting over 200 grams of protein in a day and under 50 grams of carbs a day. That’s what I did the last few months before a competition,” Frank Zane said. “Fats… you know I really didn’t go overboard on fats, but I didn’t deliberately restrict my fats, I just didn’t eat a lot of fat. Now, I ate red meat but I always had lean cuts. I ate fish, you know which has good oils. I ate poultry, I really didn’t eat a high-fat diet either.”
Zane said his cardio demands were walking fast on a treadmill for 15-20 minutes a day.
“No [extra fats were added] right, it was a low-carbohydrate diet. I did some [cardio] but I didn’t do a lot. I generally did something at the end of my weight training workout. I’d take about 15-20 minutes on the treadmill walking fast.”
While he admits his diet was strict, Zane shared that he did what was necessary to be contest-ready. According to the bodybuilding legend, his max weight in the off-season was 200 pounds.
“I was strict and my metabolism wasn’t slow, but it wasn’t really fast either. I did what was necessary and got in shape,” added Zane. “I generally competed – my best weight for competition was 190. I never went over 200 pounds in the off-season. I stayed in that 190-200-pound range all the time. I didn’t look upon it as a diet, it was the way I ate normally.”
Zane revealed his protein sources were steak, fish, and chicken. He added that he now eats eggs for breakfast and fish for dinner regularly.
“I would not eat way more carbs, I never did that,” Zane shared. “I had red meat almost every day. That was steak, fish, and chicken, and in more recent times, I don’t eat much red meat now, I eat mainly fish. Eggs for breakfast, fish for dinner.”
The most carbohydrates Zane would consume was 150 grams in a day. He underlined that he maintained a rigid diet, especially in the eight weeks leading up to a show.
“No never [200-300 carbs] in off-season,” shared Zane. 150 grams of carbs as a high-carb day [is the max]. No that’s something I did all the time, pretty much, I just did it more strictly before a competition and it wasn’t just a few days before it was months before. At least eight weeks before. I did [carb up on stage] not a lot but a little bit, one day usually, if the contest was Saturday, I would carb up on Friday and Saturday morning.”
Zane explained that diuretics would make him lose excess water so he dried out by sunbathing in Santa Monica or Palm Springs.
“No [diuretics]. No, basically, if I did, I would lose too much water if I did that. The other thing, I sunbathed a lot, I would go out lay and the sun and sweat, and that was sort of a diuretic for me. Both, I had a place in Palm Springs, I lived in Santa Monica, I’d go there on the weekends for two or three days and get sun and come back.”
In light of the growing number of bodybuilders dying, Zane opened up about some of the dangers present in the sport today. Zane worries that competitors are taking bad advice. Moreover, he implied athletes are now using shortcuts with drugs and/or synthol implants instead of achieving a physique steadily over time.
The sport has certainly changed since Zane’s time on top, but his methods and practices still hold value today as aesthetic bodybuilders in the Open class continue to gain momentum.
RELATED: Samir Bannout Tells Nick Walker to Hire Frank Zane as Posing Coach for 2023 Mr. Olympia Win: ‘Fix Front Lat Spread’
Watch the full video below from the Muscle and Fitness YouTube channel:
Published: 22 May, 2023 | 11:56 AM EDT
2023 Mr. Olympia Contender Derek Lunsford Shares Incredible Body Transformation
Bodybuilder Derek Lunsford made waves in the IFBB Pro League with his switch to the Men’s Open division for the 2022 Mr. Olympia contest. The former 212 sensation made a statement in his Open debut and believes he’s destined for glory ahead. In a recent post made on Instagram, Lunsford showed off his insanely jacked body transformation from years ago to today.
Derek Lunsford first rose to prominence for his impressive muscle mass, shape, and definition as a Men’s 212 competitor in 2017. He earned an invite to the Mr. Olympia competition after dominating the competition at the 2017 Tampa Pro. He turned in a strong performance and finished fifth in his maiden Olympia appearance. Over the next three years, Lunsford continued to work his way up the ranks and narrowly missed out on the 212 Olympia title twice in 2018 and 2019. In 2021, he finally secured first in the 212 category.
Last season, Lunsford expressed a desire to test himself against mass monsters of the Open class. He shocked fans with a guest-posing appearance at the 2022 Pittsburgh Pro which paved the way for him to receive a special invite for competing in the Open 2022 Mr. Olympia contest.
He entered the show as the wildcard of the division with a ton of buzz surrounding him. In the end, Lunsford backed up the hype and shook up the division with a runner-up finish behind Hadi Choopan at the event last December.
Forging ahead, Derek made it clear his aim was to become Mr. Olympia and laid out his training and diet regimen for achieving his goals two months ago. In a follow-up video, he demonstrated a grueling arms workout he utilized for gaining muscle in the off-season.
IFBB Pro League athletes’ representative Bob Cicherillo backed Lunsford and Samson Dauda as frontrunners to dethrone Choopan. Additionally, Lunsford faced heat from fellow standout Nick Walker who believes he should’ve placed ahead of the former 212 Olympia champ. Moreover, Walker discounted Choopan’s chances of defending the title and predicted a war with Lunsford on stage.
Derek Lunsford teamed up with bodybuilding legend Ronnie Coleman for a brutal back and biceps training session last month. The eight-time Mr. Olympia mentored Lunsford through the challenging workout routine. A week later, Coleman was convinced Lunsford would win the next Olympia event.
Derek Lunsford shares jacked body transformation
In a recent Instagram post, Derek Lunsford shared an unreal body transformation comparing his older look to his new physique, where fans can see the bodybuilder has clearly packed on a substantial amount of muscle tissue.
Derek Lunsford stunned fans with an impressive guest posing appearance at the 2023 Pittsburgh Pro earlier this week. Following the outing, it was evident that fans agree Lunsford and Dauda are the favorites going into the upcoming Mr. Olympia contest.
RELATED: Milos Sarcev Says Samson Dauda ‘Can Beat’ Derek Lunsford, Hadi Choopan at 2023 Mr. Olympia
Lunsford is determined to win the Mr. Olympia title in November. Given the success he’s achieved in the Open class in such a short time, fans are convinced 2023 might be his year.
Published: 21 May, 2023 | 11:16 PM EDT
2023 Sur Pro Cup Chile Results — Emmanuel Costa Wins Title
The 2023 Sur Cup Pro Chile takes place on Sunday, May 21, at the Sheraton Hotel Convention Center in Santiago, Chile. Over 10 Men’s Physique athletes battled in hopes of winning gold and an invitation to this year’s Mr. Olympia contest.
Unlike in 2022, athletes have less time to qualify for the biggest contest on the calendar. The 2023 Mr. Olympia competition will take over Orlando, Florida from November 2-5. The point system has also been removed so in order to qualify for this year’s extravaganza; athletes must win a pro show.
Heading into this weekend, fans highlighted a few names that stood out on paper such as Emmanuel Costa who is eager to get back to work as well as veteran Ramses Rams and Alejandro Landeros. The winner of this contest will have a shot at the current reigning Men’s Physique Olympia, Erin Banks.
2023 Sur Pro Cup Chile Results
Men’s Physique
Winner — Emmanuel Costa
Second Place — Matheus Nery
Third Place — Lucas Viudes Santos
Fourth Place — Ramses Rams
Fifth Place — Maiki Massario Ono
Sixth Place — Francisco Martin Martinez Ayala
Seventh Place — Jefferson Lima
Eighth Place — Alejandro Landeros
Ninth Place — Ignacio Grenziolo
Tenth Place — Brian Zarate
2023 Sur Pro Cup Chile Scorecard
2023 Sur Pro Cup Chile Scorecard
Fitness Volt congratulates the winners!
Published: 21 May, 2023 | 10:28 PM EDT
73-YO Powerlifter Mary Duffy Crushes a 310-lb Deadlift With Chains In Training
Correctly performing powerlifting movements is essential for developing a solid foundation for everyday movements. As individuals age, they often turn to powerlifting training as a means to maintain mobility, functionality, and overall health. However, there are a few phenoms who surpass the expectations relative to their age, and 73-year-old Mary Duffy is one of those. Mary has consistently amazed with her impressive feats over the years, but her latest accomplishment was truly remarkable. She deadlifted a staggering 310 pounds, but what made it even more extraordinary was the addition of massive chains to part of the weight.
In an Instagram post made on May 18th, Mary Dufy confidently approach the barbell, which was already loaded with 180 pounds. However, what caught everyone’s attention was the additional 130 pounds hanging from it in the form of chains. Mary got positioned in a conventional stance and grabbed the bar with a mixed grip. She then easily picked up the weight, only starting to struggle in the lockout phase of the lift.
Mary Duffy’s slight struggles during the lockout are understandable since the entire purpose of the chains is to make the deadlift easier in the beginning phase and harder as the barbell lifts up higher.
Watch the lift here:
Related: Strongwoman Inez Carrasquillo Hits Front Squat PR of 350 Lbs (158.8 kg) + 60 Lbs (27.2 kg) In Chains
Mary Duffy’s Instagram caption also states that she is currently weighing 117 pounds, making her 310-pound deadlift 2.6x her bodyweight. This, alongside the fact that she is 73-years-old, makes her deadlift even more impressive.
Shortly after Marry Duffy’s 310-pound deadlift, she attempted to add another 5 pounds to the bar. It turned out that this was too heavy for her, as Mary was unable to lock out the lift. She shared that video to Instagram as well, and wrote the following caption:
“FAILURE is as important as the “SUCCESSES”!!!
There’s that 5 lb. wall!!!? It’s how we get there”
Mary Duffy originally started competing in 2015 and has accumulated 21 sanctioned appearances. She has been extremely successful, winning 20 competitions and claiming second-place the only time she didn’t win.
Mary Duffy’s Raw Competition PRs
Squat: 67.5 kilograms (148.8 pounds) — (2022 USAPL Connecticut Ladies of Iron)
Bench Press: 60.1 kilograms (132.5 pounds) — (2018 IPA Ironman Push/Pull Showdown)
Deadlift: 117.9 kilograms (260 pounds) — (2019 IPA Connecticut Ironman Push/Pull Showdown)
Total: 235 kilograms (518.1 pounds) — (2022 USAPL Connecticut Ladies of Iron)
Related: Julia Vins Smokes Huge 240kg Squat With 35kg Chains
Mary Duffy’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Wraps
180
125
180
550
297.92
Raw
148.8
132.5
148.8
518.1
277.04
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
IPA
2022-10-29
Connecticut State Powerlifting Championships
Amateur Masters 70-74
540
297.92
Location
USA-CT
Competition
Connecticut State Powerlifting Championships
Division
Amateur Masters 70-74
Age
73
Equipment
Wraps
Class
123.5
Weight
115
Squat
180
Bench
120
Deadlift
240
1
USAPL
2022-04-30
Connecticut Ladies of Iron
FR-M4
518.1
277.04
Location
USA-CT
Competition
Connecticut Ladies of Iron
Division
FR-M4
Age
72
Equipment
Raw
Class
123.5
Weight
120.4
Squat
-137.8
137.8
148.8
148.8
Bench
-121.3
121.3
126.8
126.8
Deadlift
237
242.5
-248
242.5
GLP
56.99
1
IPA
2021-11-06
Ironman Showdown
Amateur Masters 70-74
362
195.07
Location
USA-CT
Competition
Ironman Showdown
Division
Amateur Masters 70-74
Age
72
Equipment
Raw
Class
123.5
Weight
119
Bench
127
Deadlift
235
1
IPA
2019-11-02
Connecticut State Powerlifting Championships
Amateur Masters 70-74
550
292.28
Location
USA-CT
Competition
Connecticut State Powerlifting Championships
Division
Amateur Masters 70-74
Age
70
Equipment
Wraps
Class
123.5
Weight
121.5
Squat
175
Bench
125
Deadlift
250
1
IPA
2019-04-06
Connecticut Ironman Push/Pull Showdown
Amateur Masters 65-69
390
207.83
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Masters 65-69
Age
69
Equipment
Raw
Class
123.5
Weight
121
Bench
130
Deadlift
260
1
IPA
2018-03-03
Ironman Push/Pull Showdown
Amateur Open
382
201.34
Location
USA-CT
Competition
Ironman Push/Pull Showdown
Division
Amateur Open
Age
68
Equipment
Raw
Class
123.5
Weight
123
Bench
132.5
Deadlift
250
1
IPA
2018-03-03
Ironman Push/Pull Showdown
Amateur Masters 65-69
382
201.34
Location
USA-CT
Competition
Ironman Push/Pull Showdown
Division
Amateur Masters 65-69
Age
68
Equipment
Raw
Class
123.5
Weight
123
Bench
132
Deadlift
250
1
IPA
2017-10-21
Connecticut State Powerlifting Championships
Amateur Masters 65-69
130
70.06
Location
USA-CT
Competition
Connecticut State Powerlifting Championships
Division
Amateur Masters 65-69
Age
68
Equipment
Raw
Class
123.5
Weight
119
Bench
130
GLP
54.68
1
IPA
2017-03-18
Connecticut Ironman Push/Pull Showdown
Amateur Masters 65-69
375
199.84
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Masters 65-69
Age
67
Equipment
Raw
Class
123.5
Weight
121
Bench
130
Deadlift
245
1
IPA
2017-03-18
Connecticut Ironman Push/Pull Showdown
Amateur Open
130
69.28
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Open
Age
67
Equipment
Raw
Class
123.5
Weight
121
Bench
130
GLP
53.96
2
IPA
2016-10-15
Connecticut State Powerlifting Championships
Amateur Open
535
286.68
Location
USA-CT
Competition
Connecticut State Powerlifting Championships
Division
Amateur Open
Age
67
Equipment
Wraps
Class
123.5
Weight
120
Squat
175
Bench
125
Deadlift
235
1
IPA
2016-10-15
Connecticut State Powerlifting Championships
Amateur Masters 65-69
535
286.68
Location
USA-CT
Competition
Connecticut State Powerlifting Championships
Division
Amateur Masters 65-69
Age
67
Equipment
Wraps
Class
123.5
Weight
120
Squat
175
Bench
125
Deadlift
235
1
IPA
2016-04-16
Connecticut Ironman Push/Pull Showdown
Amateur Masters 65-69
380
203.05
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Masters 65-69
Age
66
Equipment
Raw
Class
123.5
Weight
120.5
Bench
125
Deadlift
255
1
IPA
2015-10-03
Connecticut State Open Powerlifting Championships
Amateur Open
530
280.86
Location
USA-CT
Competition
Connecticut State Open Powerlifting Championships
Division
Amateur Open
Age
66
Equipment
Wraps
Class
123.5
Weight
122
Squat
170
Bench
120
Deadlift
240
1
IPA
2015-10-03
Connecticut State Open Powerlifting Championships
Amateur Masters 65-69
530
280.86
Location
USA-CT
Competition
Connecticut State Open Powerlifting Championships
Division
Amateur Masters 65-69
Age
66
Equipment
Wraps
Class
123.5
Weight
122
Squat
170
Bench
120
Deadlift
240
1
IPA
2015-04-25
Connecticut Ironman Push/Pull Showdown
Amateur Open
340
179.21
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Open
Age
65
Equipment
Raw
Class
123.5
Weight
123
Bench
110
Deadlift
230
1
IPA
2015-04-25
Connecticut Ironman Push/Pull Showdown
Amateur Masters 65-69
340
179.21
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Masters 65-69
Age
65
Equipment
Raw
Class
123.5
Weight
123
Bench
110
Deadlift
230
1
IPA
2015-04-25
Connecticut Ironman Push/Pull Showdown
Amateur Open
110
57.98
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Open
Age
65
Equipment
Raw
Class
123.5
Weight
123
Bench
110
GLP
45.08
1
IPA
2015-04-25
Connecticut Ironman Push/Pull Showdown
Amateur Masters 65-69
110
57.98
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Masters 65-69
Age
65
Equipment
Raw
Class
123.5
Weight
123
Bench
110
GLP
45.08
1
IPA
2015-04-25
Connecticut Ironman Push/Pull Showdown
Amateur Open
230
121.23
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Open
Age
65
Equipment
Raw
Class
123.5
Weight
123
Deadlift
230
1
IPA
2015-04-25
Connecticut Ironman Push/Pull Showdown
Amateur Masters 65-69
230
121.23
Location
USA-CT
Competition
Connecticut Ironman Push/Pull Showdown
Division
Amateur Masters 65-69
Age
65
Equipment
Raw
Class
123.5
Weight
123
Deadlift
230
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Mary Duffy is best known for her deadlifts, which have gone viral on a few occasions. Mary also wowed the community almost one year ago when she performed a 250-pound trap bar deadlift with chains in training as well. It is often the strength she gains from her training that is translated into her competitions. So, this new 310-pound deadlift insinuates that she will put up an amazing performance the next time she competes.
Published: 21 May, 2023 | 3:47 PM EDT
Method Man Crushes Dumbbell Shoulder Press, Deadlift & Sled Push
Legendary rapper Method Man, real name Clifford Smith Jr., is best known for being a member of the iconic East Coast hip-hop group Wu-Tang Clan. Besides music, Smith Jr. found a passion for fitness in his later years. In recent posts made on Instagram, Method Man showed off his impressive strength with heavy dumbbell shoulder presses, deadlifts, and sled push.
Method Man first gained attention for his insane vocal abilities in the 1990s. He rose to unparalleled heights with Wu-Tang Clan, along with fellow rappers RZA, Raekwon, and Ghostface Killah. The group quickly amassed a cult following based on its unique sounds inspired by local hip-hop music. They are widely considered to be one of the most influential groups in the industry and have inspired a new generation of artists.
Smith Jr. won a Grammy Award for Best Rap Performance by a Duo or Group in 1996. He scored major hits working as a solo act as well. In 1997, Smith expanded his creative footprint to the world of acting, starring in multiple hit television shows and movies. Since slowing down on touring, he has been focused on leading a healthy lifestyle and working hard in the gym. He launched his own sportswear brand Tical Athletics, which he can be seen promoting regularly on his channels online.
Method Man / Instagram
In March 2020, Smith Jr. left the fans stunned with a massive physique update where he smashed 115-pound dumbbell incline chest presses for reps. The video served as a dose of inspiration for his over 2.3 million followers on the social media platform. Then, Smith Jr. showed off his impressive strength by lifting 435 pounds (197-kg) deadlift for four reps months later.
Method Man recorded a new PR (personal best) with a heavy 475-pound deadlift in Mar. 2021. He’s a big advocate of staying consistent and pushing yourself in the training room. He followed up by giving fans a look into his upper body workout where he performed an intense set of 100-pound incline dumbbell presses for 12 reps.
The 52-year-old boasted his strength gains by scoring a 315-pound bench preess for five reps last August. He used fellow rap standout Ice Cube’s ‘Pushin’ Weight’ to power himself through the challenging lift.
Method Man Crushes Dumbbell Shoulder Press, Deadlift & Sled Push
In a recent Instagram post, Method Man crushed a set of 90-pound dumbbell shoulder presses while seated.
“10th set of 10 reps,” he wrote.
He went through a taxing round of sled pushes.
Finally, he concluded the workout session with deadlifts using a lifting belt.
Method Man left the fans in awe of his age-defying strength with a brutal 500-lb (226.8-kg) deadlift using a lifting belt and wrist wraps last November. A month later, he smashed a big set of 120-pound incline dumbbell press for 10 reps while defending his natty status.
He has shown no signs of slowing down and will likely continue to motivate his audience for years to come.
Published: 21 May, 2023 | 12:12 PM EDT
The Rock Shares Brutal Bicep-Burning Finisher for Muscle Growth
Dwayne ‘The Rock’ Johnson has one of the best builds of any actor. The former pro wrestling star prides himself on being the hardest worker in the room and never fails to get a workout in despite his busy schedule. In a recent post made on Instagram, The Rock shared a brutal bicep finisher workout routine for muscle growth.
The Rock first made headlines for his incredible athletic talents and gigantic stature in the WWF/WWE in the late 1990s. He instantly became a fan favorite for his refined trash-talking and charismatic personality. Being one of the biggest pro wrestling stars, Johnson got the opportunity to act in the 2001 adventure film The Mummy Returns. He chose to step away from the wrestling ring in favor of a full-time move to Hollywood.
Johnson is renowned for rewarding himself with extravagant cheat meals after following a strict diet and training regimen. Fitness influencer Will Tennyson tested out some of Johnson’s most epic cheat meals for a month. He reported strength gains and overall positive results after the diet.
The Rock has faced many allegations of steroid use based on his shredded physique. UFC color commentator Joe Rogan urged Johnson to come clean about his suspected steroid use after internet sensation Liver King got exposed for lying about taking gear.
Johnson regularly motivates his massive following of 380 million on the photo-sharing platform with workout updates, often shot at his own gym aptly named Iron Paradise. He offered a muscle-building workout to build legs with a tough squat variation earlier this year. Then, he provided a grueling chest and back training routine designed to optimize the pump using supersets.
The 51-year-old always finds the time to train no matter what time it is. He gave fans a look into a brutal lat night back workout last month. He encouraged focusing on stretching the muscle group properly and feeling the burn while performing the reps,
Johnson laid out a challenging chest and back workout weeks ago. He highlighted the benefits of controlling each rep and being mindful about minimizing the chances of injury. Two weeks ago, Johnson detailed an abs workout he used to increase his strength and build muscle after suffering an abdomen injury.
The Rock shares a brutal bicep-burning finisher for muscle growth
In an Instagram post, The Rock shared an intense bicep finisher workout routine to build muscle.
“We got down like animals in the hot jungle today,” he wrote.
“Burning DB bicep curl finisher
•4 sets
• till failure Slow & always in control Multiple supinate, pronate, neutral grips throughout the moment.
“This burns like a MF Give it a shot Finish your week strong.”
The Rock gave a taxing high-volume chest and back workout last week. He recommended exhausting the muscle groups with a full range of motion for optimal results.
His latest offering will be another boost of motivation for his fans who may be interested in trying it out themselves.
Published: 21 May, 2023 | 11:39 AM EDT