Loretta Heystak Training @ GoldsGym ByJerryFredrick2013

/ Posted 11.12.2013

Age:  37
Weight:  135 pounds
Height:  5 feet, 4 inches
Age began training:  16 years old.

Why did I start training:  My father got me into weight-training  because he wanted to raise me a strong girl, not a girly-girl.  He wanted me to be able to protect myself and my younger siblings.  I actually started training with weights before the age of 16 with hand-me-down weights and body weight exercises, such as sit-ups, chin-ups, push-ups, and exercise metal springs.  I transferred to a bigger high school, which had a weight room, for my junior year.  I work out in the weight room during every lunch hour.

Bodybuilding titles:  Ms. Muscle Beach 2013

Number of days per week you train: Six days a week.

Your body part split:  I train six days a week, and I take Mondays off.  I don’t have a particular routine, per se.  I train according to how I feel that day.

Sample Routine:  I am a fan of a lot of descending drop sets, super sets, and giant sets.  For example, I will do alternating bicep curls while seated. I will start with
25-pound dumbbells and do 10 repetitions.  Then, I will do the same with 20 pounds, and 15 pounds.  Then, I will finish off with alternating hammer curls with 10 pounds.  I do all of this with no rest.  After I finish the whole drop set, I will rest for about a minute and then do a total of four drop sets, with one-minute rest in between.

Factoid:  I am a former U.S. Marine and high school wrestler.  My favorite animal is the panda.  I love playing baseball.  My favorite baseball team is the Oakland Athletics.

Can be reached at:  I can be reached at loretta.heystek@gmail.com and at my Facebook fan page at https://www.facebook.com/official.loretta.heystek.fanpage

Diet:  I am on a vegan diet and have been this way since May 16, 2012.  I eat no junk food and drink no alcohol.  I don’t smoke and remain a natural athlete.

Supplements:  I drink plant-based protein powder.  I also take multi-vitamins and other essential vitamins.

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Susie Lin Training @ Golds Gym ByJerryFredrick2013

/ Posted 11.10.2013

AGE: 42
WEIGHT: 118
HEIGHT: 5’4″
AGE BEGAN TRAINING: 21

WHY DID YOU START TRAINING?: I started training because I was inspired by my mother, who had received a kidney transplant in 1993. I saw the ordeal she went through while being on a donor wait list, dialysis, and finally a donor match/transplant. There was such physical tolls on her body and she stayed strong through it all.
During her recovery, she would slowly make her way from her hospital bed and walk slow, painful steps around the nurses’ station. She gradually regained her strength, increased her endurance and “walked” herself back to health!
I saw that it was this daily routine and mini physical victories that gave her vigor back. That is when I started running and weight training.

BODYBUILDING TITLES:
2013 GNC Los Angeles Figure Championships – MASTERS FIGURE 35+ A 1st place and Women’s Figure B 4th place

NUMBER OF DAYS PER WEEK YOU TRAIN:
I stay active every day…

YOUR BODY PART SPLIT:

MON: Back and Shoulders plus 25 min HIIT (Treadmill)
TUES: 45 min cardio intervals (Stair mill), then an evening 90min Vinyasa Flow Yoga Class
WED: Pecs, Biceps, Triceps, and abs
THURS: 45 min cardio intervals (Stair mill), then an evening 90min Vinyasa Flow Yoga Class
FRI: Legs plus 25 min HIIT (Treadmill)
SAT: 6-8 mile outdoor run, Back and Biceps and Triceps, morning 90min Vinyasa Flow Yoga Class
SUN: Legs, abs and morning 90min Vinyasa Flow Yoga Class
SAMPLE LEG ROUTINE:

Leg extensions 3 sets 15-20 reps
Sumo Squats 3 sets 20 reps
Lying Leg Curls 3 sets 15 reps

Good mornings 3 sets 15 reps
Cross back lunges 3 sets 15 reps – each leg
Speed skaters 45 seconds
Leg Press Plie stance 3 sets 15 reps

Bulgarian split squats 3 sets 20 reps each side
Jump lunges 45 seconds
Cross over lunges 3 sets 12 reps each side
Leg Press Narrow stance 3 sets 15 reps

Adductor machine 3 sets 15 reps
Abductor machine 3 sets 15 reps
Pop Squats 45 seconds

FACTOID: I was a torch bearer in the Olympic Torch Relay in 1996, Miss June in the 2000 Hooters Calendar.

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Loretta Heystak Training @ GoldsGym ByJerryFredrick2013

/ Posted 11.08.2013

Age:  37
Weight:  135 pounds
Height:  5 feet, 4 inches
Age began training:  16 years old.

Why did I start training:  My father got me into weight-training  because he wanted to raise me a strong girl, not a girly-girl.  He wanted me to be able to protect myself and my younger siblings.  I actually started training with weights before the age of 16 with hand-me-down weights and body weight exercises, such as sit-ups, chin-ups, push-ups, and exercise metal springs.  I transferred to a bigger high school, which had a weight room, for my junior year.  I work out in the weight room during every lunch hour.

Bodybuilding titles:  Ms. Muscle Beach 2013

Number of days per week you train: Six days a week.

Your body part split:  I train six days a week, and I take Mondays off.  I don’t have a particular routine, per se.  I train according to how I feel that day.

Sample Routine:  I am a fan of a lot of descending drop sets, super sets, and giant sets.  For example, I will do alternating bicep curls while seated. I will start with
25-pound dumbbells and do 10 repetitions.  Then, I will do the same with 20 pounds, and 15 pounds.  Then, I will finish off with alternating hammer curls with 10 pounds.  I do all of this with no rest.  After I finish the whole drop set, I will rest for about a minute and then do a total of four drop sets, with one-minute rest in between.

Factoid:  I am a former U.S. Marine and high school wrestler.  My favorite animal is the panda.  I love playing baseball.  My favorite baseball team is the Oakland Athletics.

Can be reached at:  I can be reached at loretta.heystek@gmail.com and at my Facebook fan page at https://www.facebook.com/official.loretta.heystek.fanpage

Diet:  I am on a vegan diet and have been this way since May 16, 2012.  I eat no junk food and drink no alcohol.  I don’t smoke and remain a natural athlete.

Supplements:  I drink plant-based protein powder.  I also take multi-vitamins and other essential vitamins.

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Sandy Lieu & Emmanuel Delcour Training @ Golds Gym ByJerryFredrick2013

/ Posted 11.04.2013

NAME: Sandy Lieu 
AGE: 25
WEIGHT: 98 lbs
HEIGHT: 4’10

WHY DID YOU START TRAINING? 
At the age of 15, I lost my best friend, then three years later, my closest cousin. I battled with depression and insecurities. I didn’t know how to control them. Then one day… I decided that I will no longer be a victim. I made a commitment to make a difference in other people’s lives because, at the core, that is who I am. 

I systematically began removing all negative energy from my life (which can be difficult because sometimes the most negativity comes in the form of “friends” and family). To relieve stress I trained for countless hours and found myself absorbed in research on health and fitness all the while committed to becoming a better me. I became so obsessed with the notion that discovered others gravitating towards me in efforts to improve their own lives. I decided to make it career and I could not be happier!!! 

BODYBUILDING TITLES: 
NPC MuscleContest.com Championships – Bikini Class A – 1st Place 
NPC Southern California – Bikini Class A – 2nd Place 
NPC USAs (IFBB Pro League Qualifier) – TBA

NUMBER OF DAYS PER WEEK YOU TRAIN: 6-7 times 

YOUR BODYPART SPLIT: 
Monday – Upper Body Circuit 
Tuesday – Lower Body Circuit 
Wednesday – Upper Body Circuit 
Thursday – Lower Body Circuit 
Friday – Upper Body Circuit 
Saturday – Cardio Only 
Sunday – Cardio Only 

SAMPLE BODYPART ROUTINE: 
Legs
Squats – 3 x 8-12 reps 
Leg Press – 3 x 8-12 reps
Leg Extensions – 3 x 8-12 reps
Leg Curls – 3 x 8-12 reps
Hyperextensions – 3 x 8-12 reps
Split Jumps + Pop Squats – 3 x 15-20 reps

FACTOID: 
I am OCD when it comes to organizing and cleanliness :) Currently working on launching my site CutieBootyFit.com (an online fitness community) and releasing an organizer for fitness enthusiasts!!!

CAN BE REACHED AT: 
sandy@cutiebootyfit.com

DIET: 
Meal 1: 6 egg whites + oats + 4oz chicken breast (pre-workout)
Meal 2: 3-4 egg whites + oats + 4oz chicken breast (post-workout) 
Meal 3: 4-6oz fish or chicken breast + unlimited veggies
Meal 4: 4-6oz fish or chicken breast + unlimited veggies + rice cakes/sweet potatoes
Meal 5: 4-6oz fish or chicken breast + unlimited veggies
Meal 6: 4-6oz fish or chicken breast + unlimited veggies

SUPPLEMENTS: 
GAT Nitraflex – Pre-workout 
GAT Muscle Martini – BCAAs/Post-workout 
Intek Evolution – Isolate – Protein 

Name: Emmanuel Delcour
Age:33
Weight:195-205
Height:6’2
Age began training: 12

Why did you start training: Both of my parents were athletes and were working out , as i grew up in France there were weights in the house.

I remember I was 13 when i bought my first bench press and a barbell. My inspiration were Arnold, Stallone and Jean-claude Vandamme. As a young teenager I set up my goal to one day reach that kind of physique, and after years and years of hard training I did. Fitness and bodybuilding became part of my Life and gave me balance and discipline and a great guideline for my body and mind.

Bodybuilding tittles: Mr Venice Beach 1st place , Iron Man naturally 1st place , NPC physique competitor .
Number of days per week you train :4 and HARD !
Bodypart split:

monday: Chest shoulders
tuesday: Legs calves
wednesday: back , Abs, 35 min cardio  ( bike)
thursday:  rest
friday: shoulder . biceps, triceps, neck, 35 min cardio ( bike)
saturday: rest
sunday: rest

Sample bodypart: shoulders:3 supersets of  15 lateral raises with 45 pounds dumbbells, 15 front raises with 60 pounds dumbbells and 15 rear delt kick backs with 45 pounds dumbbells .

Ffollowed by 3 supersets of 15 reps of seated military press machine with 100 pounds, 15 biceps curls with 80 pounds ez barbell and 15  cable triceps extensions with the rope with 80 pounds,

Followed by 3 supersets of : 15 reps flat bench press close grip with 100 pounds ez barbell, 15 reps preacher curl machine with 100 pounds and 15 reps of neck machine 4 ways each way ( 60 reps total ). finishing by 35 min of cardio on the bike .

Factoid : I work as a French Private Chef , cooking organic french fusion food to my clients.Combining being a fitness trainer, a nutritions and an organic chef gives me the power to give ultimate results to my clients whether their goal is to  eat delicious healthy food or to look great , or both.

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Bishoy Hanna Training @ Golds Gym ByJerryFredrick2013

/ Posted 11.02.2013

Age: 27
Weight: 148
Height: 5 feet 7 inches

Sample Workout: Decline presses, 4 x 8-10; flat-bench presses, 4 x 6-10; weighted dips, 4 x 6-12; DB bench presses 4 x 6-10; DB pullovers, 3 x 8-12

Factoids: My dad was my biggest influence. He inspired me to train hard and never give up. I own Bishoy’s Gym in Los Angeles and I won the 2005 INBA Natural Universe and the 2010 Natural Olympia contests.

Contact: Send e-mail to BishoyHannaFitness@hotmail.com

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Caroline Prefontaine Training @ GoldsGym byJerryFredrick2013

/ Posted 10.29.2013

NAME: Caro Lion
AGE: 31
WEIGHT: 135 lbs
HEIGHT: 5 feet 4 inches
AGE BEGAN TRAINING: 25

WHY DID YOU START TRAINING: I have been training with weights since I was 19 but didn’t start focused, serious training until I joined Gold’s Gym at 25. I started because I was depressed and felt uncomfortable in my body. I wanted to look and feel better about myself! 

NUMBER OF DAYS PER WEEK YOU TRAIN: I train with weights 3 days a week, and do other forms of exercise 2 days a week. 

BODYPART SPLIT: Since I do weight training 3 days a week, I typically do a full body work out. For example, upper + lower + abs. The upper portion is split between pushing/pulling and lower is hamstrings/butt. I don’t train quads because I ride my bike a lot and I’m genetically blessed with large quadriceps! I used to do 5 days of weight training with a more typical ‘body builder’ split work out, but got bored with that once I got my body shape to where I like it, so now I do more outdoor activities which keeps things exciting and refreshing. 

SAMPLE BODYPART ROUTINE: My workouts are always changing! I get bored easily with routine despite loving the routine aspect of training (ha!) so I mix things up a lot. I watch You Tube videos to learn new moves. My work outs are comprised of a fusion of weight training, dance, basic gymnastics, and A LOT of stretching. Strength and flexibility are yin and yang for me, I can’t focus on just one! 

FACTOIDS: I love movement! I love my body! I love eating! I ride a unicycle. I do handstands. I’m a singer. I do clothing resale on ebay. I’m a mystic. I have many nicknames, among them are TSG – Tattooed Stretchy Girl, Saturn Girl, Galaxy Girl… all names given to me by my friends at Gold’s! 

DIET: I allow myself to eat what I want but what I want to eat is healthy! I eat clean 95% of the time. I do NOT like dieting. I do not limit my calorie intake – I’m a very active girl with a lot of muscle mass so I need to EAT! Lucky me, I rarely crave sugar. I have one or less drinks a week. I base my diet around protein because it helps me stay lean and muscular. I drink TONS of water! I don’t eat a lot of bread nor dairy. I feed my body only the healthiest of foods because I am a fuel efficient machine! 

SUPPLEMENTS: I take a multi vitamin, biotin and iron for my hair, skin and nails. I use only plant protein infused with amino acids because I do not like the effects of whey on my mucus membranes for singing. I take magnesium powder to help my muscles relax. I do not use pre-work out boosts. If I’m low on energy, I work out according to my natural energy levels. 

HOW CAN I BE REACHED: Facebook ‘CARO LION’ email Fortezza811@gmail.com

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Robby Robinson 2nd Workout @GoldsGym By Jerry Fredrick 2013

/ Posted 05.13.2013

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Tom Platz & John Pitsch Training at Gold’s Gym by Jerry Fredrick 2013 ghjjukykuykuyy

/ Posted 05.08.2013

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Maggie Lane Training @ Golds Gym Venice Slideshow by Jerry Fredrick

/ Posted 03.27.2013

Name: Maggie Lane

Age: 29          

Weight: 125             

Height: 5’7”

Age Began Training: 29     

Why did you stat training?
I wanted to challenge myself, mentally and physically with something new! As an athlete, I have never done such a specific training program like this before. It’s a program where nutrition, workouts and lifestyle come together to sculpt the body with a focus, detail and purpose. I love it!

Bodybuilding Titles:  
Muscle Beach International Memorial Beach First Place Winner 2012; National NPC Bikini Competitor; NPC Border States 2012 First Place Winner; Sacramento Show 2012 Second Place Winner

Number of Days Per Week You Train:
5 days a week! 6-7 days of cardio

Bodypart Split:
Monday Plyometrics; Tuesday: Back & Core; Wednesday: Chest, Biceps & Calves; Thursdays: Legs & yoga; Friday: Shoulder, Triceps, Calves.

Sample Bodypart Routine:   
Shoulders: Lateral Raises 3×15; Front Raises 3×15; Rear Delt Raises 3×15; Handstand pushups 3×10; Seated Rows 3×11; Shoulder Presses 3×15

Fun Factoid:  
I love to sing! I got one of my degrees in opera performance. So, you might find me singing or humming randomly throughout the day.

I was also an international elite gymnast as a child. I loved tumbling, flipping and twisting.  To provide balance and a bit of serenity in my life, I do yoga. It keeps me in the moment, calm, and focused.

Diet:
I eat 6 meals a day. All meals are nutritionally balanced, clean and healthy!

My diet consists of oats, sweet potatoes, chicken, fish, sometimes steak, green veggies, salads, avocado, and almonds. I like to get creative with recipes and see what kind of fun concoctions I can conjure! ;)

Supplements:
Multivitamin, Probiotics, Vitamin C, ALA, CLA, Vitamin D, Milk Thistle, Fish Oils, and Green tea.

Can Be Reached at:
Facebook: facebook.com/1maggielane
Email: 1maggielane@gmail.com
Twitter: MaggieLane123
Instagram: MaggieLane123

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Danny Bozhilov TRAINING @ GOLDS GYM by Jerry Fredrick

/ Posted 10.25.2012

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