Tag: Athlete Profiles
Brandon Hendrickson Profile & Stats
The biography, life, and accomplishments of Brandon Hendrickson
Brandon Hendrickson is a professional bodybuilder in the Men’s Physique Division. Since earning his pro card in 2013, he has continued his dominance competing at events like the New York Pro, Arnold Classic, and Mr. Olympia, among many other notable events.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Brandon Hendrickson
Weight
Height
Date Of Birth
185-195 lbs.
5’8”
06/16/1987
Division
Era
Nationality
Men’s Physique
2010
American
Biography
Branon Hendrickson is from Chicago and always enjoyed lifting on the side while playing sports like wrestling, track and field, and football. He always wanted to model as a young child and while going to college, he also worked with a modeling agency. As fate would have it, he soon came to love lifting and fitness became more than just a hobby, but a part of his life.
Brandon earned his pro card in 2013 after winning the NPC National Championships that same year. Since then, Brandon has competed with the best, winning top events like Mr. Olympia and the Arnold Classic. With a large following on social media, he posts workouts and plenty of photos to keep his fans engaged.
Training
Brandon’s workout routine covers all those muscle groups with great exercises to target your muscles to grow and really build definition.
Leg Day
Shoulders & Arms
Lateral Raise: 3 sets, 12 reps
Reverse Machine Press: 3 sets,
Upright Row: 3 sets, 8 reps
Front Raise: 3 sets, 12 reps
Triceps Pushdown: 3 sets, 10 reps
Machine Dips: 3 sets, 10 reps
DB Triceps Kickbacks: 3 sets, 12 reps
Concentration Curl: 3 sets, 10 reps
Single Arm Machine Curl: 3 sets, 10 reps
Alternating Dumbbell Curl: 3 sets, 12 reps
EZ Bar Curl: 3 sets, 10 reps
Chest Day
Machine Press: 3 sets, 10 reps
Pec Deck: 3 sets, 12 reps
Bench Press: 3 sets, 10 reps
DB Flys: 3 sets, 10 reps
Push Press: 3 sets, 8 reps
Back Day
Low Cable Row: 4 sets, 12 reps
One Arm Row: 4 sets, 12 reps
Underhand Row: 4 sets, 10 reps
Lat Pulldowns: 4 sets, 10 reps
Nutrition
Brandon obviously takes his nutrition seriously, eating only clean and whole foods, but what any serious bodybuilder does is work to make sure they are getting adequate amounts of the right food. Important foods in Brandon’s diet are eggs, lean meats, beef, green vegetables, sweet potato, brown rice, fruits, and whatever supplements he sees fit, most notably, a protein powder.
Supplementation
When it comes to a solid supplementation routine, having the right supplements on your shelf and ready to go can greatly influence many of your gains. Looking for some staples, definitely check out protein powders, pre-workout, and intra-workout BCAAs, as these will offer great benefits to every single one of your workouts. For those looking for that added edge, and of course dependent on your goals, creatine, mass gainers, and fat burners are important supplements to check out as well. And to stay as healthy as possible, a multivitamin will give you those important vitamins and minerals so you never suffer a deficiency.
Competition History
2021 Mr. Olympia, 1st (Men’s Physique)
2020 Mr. Olympia, 1st (Men’s Physique)
2020 Arnold Classic, 2nd
2019 Mr. Olympia, 4th (Men’s Physique)
2018 Jicheng Classic Sanya Pro, 1st
2018 Japan Pro, 1st
2018 Asian Grand Prix Pro, 1st
2018 Mr. Olympia, 1st (Men’s Physique)
2018 Salt City Showdown Pro, 2nd
2018 Governor’s Cup Pro, 1st
2018 Hawaii Pro, 1st
2018 Arnold Classic, 3rd
2017 Mr. Olympia, 3rd (Men’s Physique)
2017 Arnold Classic, 3rd
2016 Mr. Olympia, 4th (Men’s Physique)
2016 Arnold Classic, 1st
2015 Mr. Olympia, 5th (Men’s Physique)
2015 Tampa Pro, 1st
2015 Mile High Pro, 4th
2015 New York Pro, 7th
2015 Western Cup Pro, 8th
2014 Dallas Pro, 7th
2014 Tampa Pro, 6th
2014 Mile High Pro, 7th
2013 NPC National Championships, 1st
2013 Junior Championships, 7th
Dolly Castro Profile & Stats
The biography, life, and accomplishments of Dolly Castro
Dolly Castro is a fitness Model from Managua, Nicaragua with a massive following on social media. Through hard work and dedication, she has sculpted an incredible physique and uses her platform to promote health and fitness, as well as help others reach their goals.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Dolly Castro
Weight
Height
Date Of Birth
115-125 lbs.
5’5’’
07/14/1984
Profession
Era
Nationality
Fitness Model, Actress, Designer
2010
Nicaraguan
Biography
Dolly grew up in a religious family in Nicaragua with an emphasis on a proper education. Since she was a child, she wanted to be a chef, but as family pressure goes, her parents wanted her to take route in law and she graduated as a lawyer.
Soon after college, she had a baby girl and wanted nothing more than to be a great inspiration for her. With a great physique and modeling prospects, she decided to chase a dream and move to Miami. This proved to be a great idea, for a number of modeling agencies soon contacted her and a reputation was built.
As her social media began to boom, she was soon being recognized around the world and decided to brand herself and start her own business. Now with a massive following on social media, and a passion to help others achieve their goals, Dolly uses her platform to inspire and educate others on the important of both health and fitness.
Training
Dolly performs a variety of exercise to maximize her gains. From upper and lower body workouts, to abs and cardio work, she has a well-rounded workout to keep up her amazing physique.
Upper & Lower Body
Lateral Raise: 3 sets, 10 reps
Front Squat to Overhead Press: 3 sets, 8 reps
Side Lunge on Treadmill: 3 sets, 10 reps
DB Bench Lunge: 3 sets, 8 reps
Rope Pulldowns: 3 sets, 10 reps
Cable Row: 3 sets, 8 reps
Push Press: 3 sets, 8 reps
Cable Curls: 3 sets, 12 reps
Squat Hold: 3 sets, 30 seconds
Deadlift: 3 sets, 8 reps
Abs
Bicycles: 3 sets, 20 reps
Reverse Crunches: 3 sets, 15 reps
Mountain Climbers: 3 sets, 25 reps
Planks: 3 sets, 1 minute
Burpees: 3 sets, 10 reps
Cardio
Mixed into her workouts, Dolly will perform sprints to get some good high-intensity interval work done.
Nutrition
Nutrition is important for Dolly and the majority of her gains come from her diet. While she mainly eats very healthy foods, mostly coming from whole foods, she does enjoy low carb French toast on the weekends to add some flavor into her routine.
Supplementation
While Dolly uses her own supplements of choice, it is important to have a great routine to follow to capitalize on all your gains. For staple supplements, a protein powder will boost growth and recovery, a pre-workout can provide for muscle pumps and energy, and a multivitamin will pump those vital nutrients so you never suffer a deficiency. Other notable supplements like a fat burner, creatine, or BCAAs can all aid in your physique and boost your gains to new heights so you see those goals become a reality.
Mike Thurston Profile & Stats
The biography, life, and accomplishments of Mike Thurston
Mike Thurston is a personal trainer, entrepreneur, and social media personality with an amazing physique. With hard work, he created a personal fitness company that he uses to get people fit and proud of their own bodies.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: Mike Thurston
Weight
Height
Date Of Birth
205-215 lbs.
6’0″
08/09/1990
Profession
Era
Nationality
Personal Trainer, Entrepreneur, Social Media Personality
2010
British
Biography
Mike was born in England and was always into fitness, playing a number of sports like rugby and cricket, among others, before finding that rugby was his sole passion. He fell in love with lifting weights and began to train, working on his physique and building up that much desired strength.
After Mike enrolled in college, he decided to pursue a degree in Economics while also realizing his true fitness passion to be a bodybuilder. Despite spending time in Spain and not caring about his diet or routine, he was able to keep a great physique even with the doubt that he could make it in the health and fitness world.
But Mike was not done. He returned to England, determined to make things work, and began managing a retail store. Unhappy with this position, he took yet another leap and decided to pursue personal training, taking the necessary courses and becoming a certified trainer. With this new knowledge and a will to help others, he and some friends created a health and fitness company determined to pursue their own dreams while making others’ goals reality.
Training
For Mike’s training, he works each muscle group a couple of times per week, or as he sees fit. Working with great exercises to really target each muscle group, there are a couple compound movements and some isolation ones to give you good variety.
Biceps & Triceps
Preacher Curl: 3 sets, 10 reps
DB Triceps Extension: 3 sets, 12 reps
DB Hammer Curls: 3 sets, 12 reps
Close Grip Barbell Press: 3 sets, 10 reps
Rope Triceps Extension: 3 sets, 10 reps
Chin-Ups: 3 sets, 15 reps
Overhead DB Extension: 3 sets, 10 reps
EZ Bar Curls: 3 sets, 12 reps
Back & Shoulders
Seated One Arm Row: 3 sets, 10 reps
DB Pullover: 3 sets, 12 reps
Lat Pulldown: 3 sets, 10 reps
Seated Cable Row: 3 sets, 12 reps
DB Lateral Raise: 3 sets, 10 reps
DB Row: 3 sets, 10 reps
Abs
Hanging Knee Raise: 3 sets, 15 reps
Rope Crunch: 3 sets, 15 reps
Reverse Crunch: 3 sets, 20 reps
Windshield Wipers: 3 sets, 20 reps
Russian Twists: 3 sets, 25 reps
Nutrition
Mike plans his nutrition around lean proteins, complex, carbs, and plenty of greens, the staple of many bodybuilders. Some key foods in his diet are chicken, salmon, sweet potato, vegetables, and rice, but of course he will mix things up when he sees fit. Eating around 5-6 meals a day, Mike is able to keep his body fueled and allow for his gains to fully take place.
Supplementation
While Mike uses his own supplements of choice, it is vital to have your own routine in order to see those desired gains we all want most. Three important staples are a protein powder, to enhance growth and recovery, a pre-workout, to boost energy and provide for muscle pumps, and a BCAA, to help burst through fatigue and aid in intra-workout growth. But others like a fat burner, testosterone booster, and multivitamin are essential for aiding in all things health, performance, and physique and you deserve the best when it comes to your goals.
Claim The Mr. Biceps Crown With This Zac Aynsley Arm Workout
We are letting you in on Zac Aynsley’s secret to massive arms.
Before we get to the meat of the article, we want you to put your hand on your heart and answer this for yourself – Would you still workout if you could never have biceps like Arnold Schwarzenegger, no matter how hard you try?
If you just caught yourself shaking your head, rest assured, you are not alone. Arms are probably the most loved muscle group. Look around your gym on any random day, and you will probably see a good number of people training their arms. Heck, you might even find people who are training their legs flexing their arms in the mirror.
If building guns is as easy as curling dumbbells for a few sets, everyone would be walking around with bazookas. There is one fitness celebrity, though, who continues to impress with their arms – Zac Aynsley.
Zac’s arms are so freaky that the Governator himself praised his pythons.
“For years I had people telling me I was worthless, but here was The Terminator telling me I looked great. It meant the world to me.”
There has been no stopping Aynsley since that day. His physique is improving in every aspect, and his pythons are taking on a life of their own. But things were not always so smooth for Zac Aynsley.
The Zac Aynsley Story
https://www.instagram.com/p/CSmUOX0oMWX/
Zac Aynsley did not always have perfectly chiseled arms. In fact, Zac had a pretty traumatic childhood. He was bullied for being too thin and weak. In an interview with GQ magazine, Zac revealed that –
“BETWEEN [THE AGES OF ] 10 AND 15, I HAD SUICIDAL THOUGHTS. I’D REGULARLY CLIMB TO THE TOP OF WATER TOWERS THINKING, ‘IS THIS THE DAY I’M GOING TO JUMP?’”
Let us not get ahead of ourselves. Let us start from the beginning.
Zac Aynsley was born on July 2, 1994, in Northumberland, England. In his childhood and teens, he was malnourished, underweight, and ate a poor diet. Zac’s diet mainly consisted of sweets and processed foods.
Also Read: 5 Foods You Need To Cut Out Of Your Diet Right Now
Because of how he looked, he became an easy target for bullies while still in high school. Constant ragging caused Zac depression, anxiety, and panic attacks.
During this time, Zac was not physically active. He spent most of his days playing video games to escape the harsh reality.
An Unexpected Turn
One day, Zac’s friend asked him if he wanted to try his hand at DJing. Aynsley could not turn down the deal and quickly accepted the offer to try it out to change his monotonous lifestyle.
At the age of 15, Zac Aynsley got a taste of stardom when he became popular at local clubs for his DJ skills. Not only was Zan earning handsome money, but he was also gaining positive attention from people around him. The newfound fame added to Aynsley’s confidence and self-esteem.
One thing led to the next, and before Zac could make sense of any of it, he was touring the country.
Even though Zac’s DJ career was taking off, he had to return home to finish college. With all the partying, drinking, and success he had, Zac forgot to work on his worsening health. He was in the worst shape of his life when he got back to Northumberland.
https://www.instagram.com/p/CTC-v2toBst/
To get reconnaissance of his health, he went to the doctors to get his blood work done. To everyone’s dismay, Zac’s internal organs were deteriorating due to his reckless DJ lifestyle.
According to Zac, the doctor told him that he had a liver of a 50-year old. Zac was warned that he needed to make amends to his lifestyle if he wanted to live a long and healthy life.
The Tipping Point
At this point, Zac decided to turn around his life. He attended University and earned a degree in photography. Aynsley was eventually introduced to bodybuilding which helped him channel his focus, energy, frustration, and anger into something positive.
https://www.instagram.com/p/CSzaZ1wIdvx/
Like most newbie lifters, Aynsley became a die-hard Arnold Schwarzenegger fan after seeing his pictures and videos. The Austrian Oak gave him additional motivation for working out and becoming healthier.
Zac Aynsley worked on all aspects of his daily routine to improve his fitness level. He made sure his diet had enough calories and nutrients to help his body recover from the mess it was in.
The progress he saw in a couple of weeks was enough to get him hooked to the new lifestyle.
Internet’s Coming of Age
https://www.instagram.com/p/CRZKrsRI8Pc/
Years of hard work and sacrifice helped Zac build an incredible physique. Little did Aynsley know at that time, but his new and improved body was going to change his life in more ways than he could have imagined.
Zac started gaining a lot of traction on his social media profiles as soon as he started posting his photos online. Impressed with Zac’s physique, one of Florida’s top photographers offered to do a photoshoot with him. Aynsley knew this was too good and big an opportunity to skip. He flew down to Florida, and this decision became a turning point in his career.
Seven weeks after the photoshoot, Zac started receiving recognition from some of the most influential people in the fitness industry, including Arnie and Phil Heath.
Since then, Zac Aynsley has hit several milestones, including:
10+ TV appearances
10+ Book covers – USA
5+ Minor magazine covers / 15+ Features
Traveled to over 17 countries
Zac Aynsley’s Nutrition Plan
You do not end up looking like Zac Aynsley while hogging on burgers and fried chicken. Depending on your current weight, you need to determine a daily calorie goal for yourself. Incorporate quality sources of protein, carbs, and fats to meet your daily macro goals.
Thanks to his ectomorph body type, Aynsley had been a weak kid growing up. Zac eats anywhere between 3200-5000 calories a day, depending on if he is bulking or cutting. To make up for his fast metabolism, Zac eats up to seven meals a day.
Zac Aynsley’s Bulking Diet Plan
Meal #1
3 egg whites
2 egg yolks
1/2 cup oatmeal
2 cups milk
1 banana
Meal #2
5 oz chicken
8 oz sweet potato
1 banana
2 slices whole-grain bread
Meal #3
5 oz chicken
1/2 cup brown rice
citrus fruit
salad
https://www.instagram.com/p/CQ8lZlyH4JL/
Meal #4
3 egg whites
half cup oatmeal
1 apple
5 oz fish
2 cups vegetables
Meal #5
1 apple
8 oz yogurt
half cup cottage cheese
1 scoop protein shake
Meal #6
protein shake
brown rice
Post Workout
protein shake
white potato
L-Glutamine
Meal #7
5 oz steak
1 egg white
4 oz sweet potato
2 BCAA pills
Meal #8
casein protein shake
Eating eight (nine, if you consider the post-workout) meals is no joke. It can be especially tuff for you if you usually eat three meals a day and want to gain weight and put on muscle mass. If you are having trouble eating eight meals a day, supplements can help you meet your daily macro goal.
Here are some of our favorite supplements:
Best Men’s Protein Powders For Bulking & Lean Muscle Growth 2021
The Best Mass Gainers For Clean Bulking & Muscle Mass 2021
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
Zac Aynsley Arm Workout
Pre-Requisites of The Zac Aynsley Arm Training Split
https://www.instagram.com/p/CLzYLyQnZxF/
1. Partial Repetitions
Zac Aynsley incorporates the partial rep advanced training technique at the end of his sets to annihilate his muscles. In the case of machine preacher curl, he completes 15 full reps and then limits the range of motion to the top half of the movement until he hits muscular failure.
Related Read: Advanced Training Techniques To Take Your Gains To The Next Level
2. Zero Routine
Aynsley picked up this training principle from the Governator. He never limits himself to a pre-planned workout and usually modifies his routine on the fly. According to Aynsley, your body will get used to your workouts if you follow a set routine and stop responding. For this reason, he never does the same workout twice.
3. Warm-Up Sets
Before starting the working sets, Aynsley might do a set or two with a lightweight to get a feel for the lift. It also helps in getting the blood flowing to the target muscles.
https://www.instagram.com/p/CJOfbnSnUF-/
4. Short Workouts
According to Zac Aynsley, most people make the mistake of stretching their workouts too long. His arm workouts never last more than 45 minutes. Aynsley limits his rest duration to less than 45 seconds between sets.
Keeping the rest time short is necessary for inducing a muscle-ripping pump. Also, since your arms are a small muscle group, they do not need the typical 1-2 minutes of rest for recuperation.
Must Read: The Science Behind Muscle Recovery: Understanding Active Recovery
5. Mix-Up The Number of Repetitions
Aynsley constantly switches up his rep structure to keep his muscles guessing. For some exercises, he might do as many as 30-40 reps per set.
Zac Aynsley Bicep and Tricep Workout Routine
1. Machine Preacher Curl – 3 Sets 15-10 Reps – 30-second Rest
Zac Aynsley starts his arm workout with an isolation lift to pre-exhaust his muscles. Exhausting your muscles at the start of the workout will ensure that you do not have to lift heavyweight in compound exercises. You will get almost the same amount of muscle fiber recruitment while lifting lighter weight in compound lifts as compared to lifting heavy without pre-exhaustion.
2. Superset
EZ Bar Curl (wide grip to narrow grip)- 3 Sets 15-10 Reps – No Rest
Single-Arm Cable Tricep Extension – 3 Sets 20-15 Reps (each arm) – 30-second Rest
Aynsley starts EZ bar curl with a wide grip and performs 15 reps. Without keeping the bar down, he switches to a narrow grip and curls until failure.
Single-arm cable tricep extension is a high-rep exercise for Zac. He never does less than 15 reps of the lift. Aynsley trains his triceps to failure on the tricep extension. After he is done with 15-20 reps on each side, he does a dropset until failure.
3. Single-Arm Machine Bicep Curl – 3 Sets 15-12 Reps (each arm)
During single-arm bicep curl, Zac keeps the reps slow and controlled. He follows a 1:1:2:0 (concentric, pause and squeeze, eccentric, and rest at bottom) rep tempo to annihilate his biceps. If you do not have access to a bicep curl machine at your gym, you could use the cable machine by attaching a D-handle bar to the pulley.
4. Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Zac Aynsley follows a full range of motion while performing the exercise. He brings the bar close to his forehead at the top of the movement and extends his arms straight at the bottom.
5. Reverse-Grip Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Aynsley finishes off his workout with the reverse-grip cable tricep extension.
This might look like a short workout, but if you keep the intensity high, you will not know what to do with the pump in your arms at the end of the Zac Aynsley arm routine.
You will never see Zac Aynsley lift crazy weight while training his pythons. He chases a pump and focuses on a mind-muscle connection.
Conclusion
Now an official Generation Iron sponsored and managed athlete, we are proud of the fact that Zac Aynsley is growing in popularity inside and outside the gym, and inspiring people to transform their lives. We cannot wait to share more about Zac’s journey as it unfolds.
Finally, if you are inspired by Zac Aynsley’s story but doubt yourself and your ability to transform your physique, let this message from Zac be the guiding light for you:
“Go ahead, tell me that I’m not good enough. Tell me I can’t do it! Because I will show you over and over again that I can, and trust me… I will.”
We could not have summed up the article better ourselves.
Who, according to you, has the best arms in the fitness industry?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Gracyanne Barbosa Profile & Stats
The biography, life, and accomplishments of Gracyanne Barbosa
Gracyanne Barbosa is a fitness sensation, inspiring many female bodybuilders who just love her physique. Despite not being a competitor herself, Gracyanne went from an unknown dancer to a social media and fitness sensation internationally known. She now uses her massive platform to help and inspire others.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Gracyanne Barbosa
Weight
Height
Date Of Birth
135-145 lbs.
5’9”
09/20/1983
Profession
Era
Nationality
Dancer, Fitness Model, Social Media Influencer
2010
Brazilian
Biography
Gracyanne Barbosa was born in Brazil and grew up as an athletic teenager, always exploring new sports and skills that would keep her active. But she felt a passion for law and decided to pursue a career as a lawyer. At age 16, she did just that. Packing up and moving away from home to study law, she found it incredibly difficult to pay the expensive tuition fees and stay in school.
However, she was recruited to be a dancer in a Brazilian band and began touring as a Samba dancer. But what she didn’t realize was that people started to gravitate towards her amazing physique. She would soon be approached with modeling opportunities and began to take this fitness thing seriously, working on really toning and sculpting her body.
Eventually, Gracyanne would chase another dream of dancing as a Drum Queen for a number of festivals and carnivals. She began to be well known in Brazil and quickly rose to fame on social media. By posting photos and workouts, she has attracted many followers and seeks to use this platform to inspire others.
Training
Gracyanne puts a lot of emphasis on all her muscles, but in particular, her legs. This gives her a physique of one with muscular legs and a toned upper half to create a great aesthetic. Training roughly 5 days per week, she likes to work in the higher reps and set ranges to add a bit more higher intensity into the mix.
Quads & Hamstrings Workout
Leg Extensions: 5 sets, 10 reps
Leg Press: 5 sets, 10 reps
Front Squat: 5 sets, 8 reps
Hip Abduction: 5 sets, 12 reps
Single Leg Deadlift: 5 sets, 10 reps
Hamstring Curl: 5 sets, 10 reps
Glute Hamstring Raise: 5 sets, 10 reps
Good Mornings: 5 sets, 12 reps
Glutes Workout
Weighted Kickbacks: 4 sets, 15 reps
Cable Leg Raise: 4 sets, 12 reps
Barbell Deadlift: 4 sets, 8 reps
Single Leg Hack Squat: 4 sets, 10 reps
Nutrition
For nutrition, Gracyanne follows a pretty strict diet in order to maintain her great physique. Her diet is made up mainly of proteins, complex carbs, and healthy fats to keep her body primed and ready to take on any challenge. Eating around 6 meals a day, this keeps her metabolism moving and always burning fuel. Some foods included in her diet are oats, flax and chia seeds, chicken, sweet potatoes, broccoli, and eggs.
Supplementation
While Gracyanne uses her own supplements of choice, knowing what to take as the right supplement to see continued gains is of the utmost importance, especially when it comes to your health and performance. For many, a protein powder is essential for pumping you with vital protein so you see that continued growth and enhanced recovery. For your workout needs, a pre-workout and BCAA supplement work to increase energy, provide for pumps, and burst through any fatigue to keep you going for longer. Those struggling to lose that stubborn body fat may look to a fat burner for support, and a multivitamin daily can pump those essential vitamins and minerals into your body to keep your health at a high level.
Nicole Borda Profile & Stats
The biography, life, and accomplishments of Nicole Borda
Nicole Borda is a Colombian fitness model and social media influencer who shares her lifestyle and amazing physique with her massive following. As someone who knows the value of training, nutrition, and supplementation, Nicole emphasizes the importance of her routine to fuel her career and everyday life.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Nicole Borda
Weight
Height
Date Of Birth
125-135 lbs.
5’5’’
09/27/1996
Profession
Era
Nationality
Bikini and Fitness Model
2010
Colombia
Biography
Nicole Borda is a fitness model and social media influencer from Bogota, Colombia who now lives in Florida. In the mid-2010’s, Nicole began using Instagram and slowly grew her following. As this fan base grew more and more, so to did Nicole’s desire to sculpt her physique and give people what they wanted to see.
She began going to photo shoots and modeling events and thanks to a great training and nutrition routine, Nicole has an amazing physique that everyone envies. Now with a massive social media following and rising career as a Bikini and Fitness Model, Nicole is well on her way to doing great things while also inspiring others to reach their own goals each and every day.
Training
Nicole’s training routine always starts with a warm-up to avoid injury and really get her body primed for whatever workout comes her way. Nicole values variety in her workouts and experiments with different exercises, weights, reps, and movements to always keep things interesting. By never sticking to one solid routine, this also gives her muscles a chance to grow by causing muscle confusion with no stale exercises. All in all, Nicole values training for it allows her to sculpt a great physique.
Nutrition
For nutrition, Nicole tends to enjoy meal prepping, for she can prepare mass amounts of food in advance and store for later, which ultimately saves time and headache. While this is helpful, she doesn’t hesitate to enjoy a healthy meal at a restaurant with friends and family. Some key foods in Nicole’s diet are plenty of meat, frozen vegetables, sweet potatoes and healthy sources of fat.
Supplementation
When it comes to supplementation, Nicole knows exactly what she needs to thrive inside and out of the gym and while she uses her own respective brands, having a good routine yourself can greatly influence your workouts and recovery. An intra-workout BCAA will work to keep that energy high to not allow fatigue to settle in. For those looking for fat loss, CLA supplements can work to lean you down, as well as fat burners. Protein powders, pre-workouts, and creatine can all build muscle and work to increase strength, and a quality multivitamin or omega-3 supplement can pump you with essential nutrients to keep you healthy overall.
Julia Vins Profile & Stats
The biography, life, and accomplishments of Julia Vins
Julia Vins is a powerlifter, fitness model, and social media influencer from Russia, known for her real dedication to lifting and her unique looks. An accomplished powerlifter and two-time world champion, as well as having a real presence online, she is motivated to continue to compete and inspire others so they can achieve their goals as well.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Julia Vins
Weight
Height
Date Of Birth
135-145 lbs.
5’5”
05/21/1996
Profession
Era
Nationality
Powerlifter, Fitness Model
2010
Russian
Biography
Julia Vins first began lifting at the age of 15, her goal being to get stronger and build more confidence. But what she found was a real love for lifting and the opportunity to try powerlifting came up. But she needed a coach. Her school only had a powerlifting coach and a kettlebell lifting coach, and as someone who wanted to develop a strong and balanced body, she chose powerlifting.
Soon after, she was competing and slowly rose to fame in Russia as a powerlifting athlete and fitness icon. Now, an accomplished powerlifter, she seeks to continue to set new PRs for herself and prove to the world just how strong she can be. As a fitness model and social media personality, she offers advice and tips to those interested in weightlifting so they too can reach their goals like Julia has.
Training
Julia is in the gym usually five time a week, and one of those days is a cardio session. For her, having longer, more high volume workouts gives her the ability to build slight endurance without the need for cardio machines. She trains every muscle group and focuses on compound exercises with some isolation ones sprinkled in. Her training is really dependent on her mindset and a willingness to push as hard as possible in the gym.
Chest Workout
Cable Flys: 3 sets, 10 reps
Flat Dumbbell Press: 3 sets, 10 reps
Incline Dumbbell Press: 3 sets, 10 reps
Pec Deck: 3 sets, 12 reps
Shoulder Workout
Military Press: 3 sets, 10 reps
Rear Delt Fly: 3 sets, 8 reps
Lateral Raise: 3 sets, 12 reps
Front Raise: 3 sets, 12 reps
Legs & Calves:
Squats: 3 sets, 8 reps
Leg Press: 3 sets, 10 reps
Leg Extensions: 3 sets, 10 reps
Seated Calf Raises: 3 sets, 12 reps
Treadmill: 30- 90 minutes
Nutrition
As a powerlifter, Julia needs plenty of calories to ensure she stays fueled and powered for all her workouts. Protein is the main focus for Julia, but she also looks at healthy carbs and fats to round out her macronutrient routine. For carbs, she tends to focus on slow-releasing sources like brown rice and sweet potatoes. She will also indulge in a cheat meal once a week, which can be anything she wants.
Foods that Julia needs to have at all times include: beef, chicken, eggs, rice, buckwheat, oatmeal, green vegetables, beans, and certain dairy products.
Supplementation
When it comes to supplementation, Julia knows exactly what she needs to thrive inside and out of the gym and while she uses her own respective brands, having a good routine yourself can be a game changer. An intra-workout BCAA will work to keep that energy high to not allow fatigue to settle in. For those looking for fat loss, CLA supplements can work to lean you down, as well as fat burners. Protein powders, pre-workouts, and creatine can all build muscle and work to increase strength, and a quality multivitamin or omega-3 supplement can pump you with essential nutrients to keep you healthy overall.
Rahki Giovanni Profile & Stats
The biography, life, and accomplishments of Rahki Giovanni
Rahki Giovanni is a bodybuilder, fitness model, personal trainer, and social media influencer known for her strong and thick physique. Her approach to her workouts and life to always go in with high energy and her work ethic inspires people on all her platforms.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Rahki Giovanni
Weight
Height
Date Of Birth
165-175 lbs.
5’8”
08/04/1998
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer, Influencer
2010
American
Biography
Rahki Giovanni is from Miami, Florida and was interested in fitness and modeling as a young child. But as life went on, she found herself unfit and overweight in her twenties and knew she needed a change. Staring down a poor diet and no exercise, the change she was about to make was massive compared to what she knew before.
She began working out, fixing her diet, and finding a different outlet and ways to deal with those stressors or things that may have her fall back into bad habits. Through hard work and dedication, she was able to transform her body into something she is proud of, and continues to be proud of.
With a high energy focus and positive attitude, she gained a lot of attention online and her presence has only encouraged others to do the same. Known for a strong and thick physique, Rahki works to inspire others to look and feel their best so they can achieve their desired dreams.
Training
Her training revolves around that idea of high energy and she trains with intensity. Her HIIT workouts are explosive and she tends to take more of a bodybuilding approach to this. While much of her training is higher reps with lighter weight, she does engage in training that revolves around lower reps with higher weight to really build some size. For Rahki, it’s all about burning fat and building muscle at the same time.
Rahki’s Leg Day
Round 1
Stationary Kickbacks: 3 sets, 12 reps
Donkey Kicks: 3 sets, 12 reps
Leg Extensions: 3 sets, 10 reps
Reverse Hack Squats: 3 sets, 8 reps
Resisted Pull-Ins: 3 sets, 10 reps
Round 2
Hamstring Curls: 4 sets, 10 reps
Single Leg Reverse Leg Press: 4 sets, 8 reps
Hamstring Kick-Ups With Sliders: 4 sets, 10 reps
Leg Press: 4 sets, 8 reps
Weighted Lunges: 4 sets, 15 reps
Nutrition
As someone conscious of their workouts and everyday life, Rahki eats very clean foods and for the most part follows a strict diet. She knows the value of nutrition and what it can do for the body and seeks to only give herself the best chance at seeing great success. As a personal trainer, she also shares this knowledge with others so they too can better their lives.
Supplementation
When it comes to supplementation, Rahki uses her own brands of choice to power her through all her workouts. For the rest of us, we should follow in her footsteps because having a solid supplementation routine will prove to be very worthwhile in the long run as we seek the best for all our gains. A pre-workout can offer energy and muscle pumps while an intra-workout BCAA will work to reduce fatigue and kickstart recovery. For that real growth and proper recovery, a protein powder is exactly what you need to thrive. Fat burners can help shed that unwanted fat for a shredded physique and a multivitamin works well to tackle any nutrient deficiencies so you can power through your workouts and your day.
Courtney Tailor Profile & Stats
The biography, life, and accomplishments of Courtney Tailor
Courtney Tailor is a model, actress, and Bikini Competitor who starred in film and TV, along with notable finishes in bodybuilding competitions. With a large social media following, Tailor has become a fitness sensation for fans everywhere to live more healthy lives.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Courtney Tailor
Weight
Height
Date Of Birth
115-125 lbs.
5’8”
04/21/1996
Profession
Era
Nationality
Model, Actress, Bikini Competitor
2010
American
Biography
Courtney Tailor grew up in Texas and was very active as a child, participating in sports like soccer, volleyball, gymnastics, and diving. With a lot of talent as a diver, she had her sights set on diving, and at the professional level.
But Tailor had other passions as well. She loves to entertain and as a young teenager, she fell in love with acting and began attending classes. Fairly soon after, she landed some commercial roles and would star in the film American Psycho at only 14-years old.
Since staying fit was a priority for her, she began to focus on her fitness and truly took to sticking with a well-planned diet and a good training routine. With icons in the fitness and bodybuilding world, she began a new journey, one with her sights set on competing in a bodybuilding competition. In 2016, she did just that and walked along the stage, determined to succeed on this fitness journey she chose to follow.
After notable finishes in these competitions and a rising career in entertainment, Tailor began to see a massive social media presence, one that admired her physique and her mindset towards fitness. Now, Tailor uses this platform to better the lives of others as they seek a physique to be proud of just like she did for herself.
Training
Courtney first began her fitness journey by only performing cardio, but soon realized that keeping that shredded physique required her to start lifting. She will put an emphasis now on weights and will sprinkle in cardio to remember where she started.
Glutes, Legs & Abs Workout
Warm-Up
Jumping Jacks: 30 reps
Plank Step Outs: 30 reps
Plank Rotations: 20 reps
Jump Squats: 20 reps
Bodyweight Squats: 15 reps
Band Kickbacks: 15 reps each side
Workout
Leg Raises: 3 sets, 15 reps
Reverse Lunges with Barbell: 3 sets, 10 reps
Reverse Lunges with Dumbbells: 3 sets, 10 reps
Plank Raises: 3 sets, 15 reps
Reverse Crunches: 3 sets, 12 reps
Barbell Squats: 3 sets, 10 reps
Bench Lunge: 3 sets, 10 reps
Hip Dips: 3 sets 15 reps each side
Nutrition
Courtney’s nutrition mainly centers around lean proteins, vegetables, and healthy fats with minimal carbs, at least on those days designated as low carb days. Her lower carb days include foods like egg whites, chicken, fish along with vegetables and nuts. The days where carbs are more present will include foods like oatmeal, brown rice, and sweet potato along with vegetables, egg whites, chicken, and fish. A clean diet allows her to thrive inside and out of the gym and keep that lean and shredded physique she works so hard for.
Supplementation
While Courtney uses her own supplements of choice to power her through those grueling workouts, it is important to have your own shelf fully stocked with the essentials. For your workouts, a pre-workout can offer energy and muscle pumps while a protein powder will work to ensure better growth and recovery. Intra-workout BCAAs and creatine will also work to influence strength while bursting through fatigue. Other supplements to consider are a premium fat burner to shed that unwanted fat and a multivitamin to pump you with essential nutrients so you can keep going no matter what comes your way.
Competition Results
2016 NPC Brew City Bikini: 1st place
2016 NPC West Coast Classic Bikini Class F: 9th place
2016 NPC West Coast Classic Bikini Novice Class C: 6th place
Linda Durbesson Profile & Stats
The biography, life, and accomplishments of Linda Durbesson
Linda Durbesson is a personal trainer and model for both fashion and fitness who has inspired the industry with her positivity and acceptance. Her unique approach to training has made her a social media icon.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Linda Durbesson
Weight
Height
Date Of Birth
145-155 lbs.
5’5”
12/20/1979
Profession
Era
Nationality
Personal Trainer, Fitness Model, Fashion Model
2010
French
Biography
Linda Durbesson was born in the south of France and was always active and into sports, including things like tennis, mountain biking, and martial arts. With a passion to see the world, she moved to the United States with a boyfriend, but after the relationship ended, she was stuck in a foreign country, forced to figure it out on her own. And she did. She began her fitness journey determined to change her physique and even enrolled at an American university.
She studied Personal Training and began a new journey, learning about the importance of nutrition and exercise. After working on her physique at the same time, she began to amass a following on social media and was eventually approached by a magazine as a model. Using her platform and her website, she now encourages others to fuel their desire to change their bodies and continues to inspire and motivate her fans with updated progress every single day.
Training
Linda’s training usually follows a six day cycle and she works on her legs and upper body separately to develop and maintain her great body. Typically these days will alternate lower body lifts with upper body lifts and cardio every other day with Sunday being a good rest day. Her cardio is never too crazy, but just enough to keep her fitness high.
Quads & Glutes Workout
Glute Kickbacks with Bands: 3 sets, 10 reps
Banded Lunges: 3 sets, 10-12 reps
Hack Squat: 3 sets, 8 reps
Reverse Crunches: 3 sets, 15 reps
Deadlift: 3 sets, 8 reps
Dumbbell Squat: 3 sets, 10 reps
Jump Squats: 3 sets, 10 reps
Hamstring Curl: 3 sets, 12 reps
One-Leg Leg Press Machine: 3 sets, 8 reps
Split Squat: 3 sets, 12 reps
Nutrition
Linda eats around 5 meals a day to always be fueling her metabolism and giving her body what it needs to thrive inside and out of the gym. Her diet mainly revolves around lean proteins like egg whites and turkey, complex carbs like oats and sweet potato, and fruits and vegetables including raspberries, asparagus, green beans, and kiwis. Of course, Linda does allow herself a cheat meal here and there like candy or chocolate, for she eats very clean but also wants to enjoy herself.
Supplementation
While Linda uses her own supplements of choice, having a solid supplementation routine in place can only work to continue those gains from a healthy diet and proper training. A protein powder is one to boost muscle growth and recovery for those post-workout needs, while a pre-workout can provide for muscle pumps and continued energy throughout the workout for whatever you need to start. Creatine supplements or BCAAs are great for fighting fatigue and aiding in muscle soreness, while also increasing strength, and for those who really want to see that shredded aesthetic, a fat burner can influence this greatly.