Name: Wash Candido
Month: July 2010
Residence: Jacksonville, FL
Occupation: System Analyst (Computer work)
Height: 6'4
Weight: 225 off-season, 218 contest
Arm Size: 17"
Chest Size: 46"
Waist Size: 33"
Best Bodyparts: Back (Strength), Legs (Appearance)

Name: Mindi Stoots
Month: July 2010
Residence: Tennessee
Age: 26
Occupation: Glamour Model
Height: 5'4"
Weight: 108 lbs.
Measurements: 32B-23-33
Best Bodyparts: Legs & Butt
Bodyfat: 12%
Favorite Exercises: Squats, Pull-Ups & Shoulder Presses

Pay your trainer before you exercise. That might give you more incentive to work harder, because you wouldn’t want that money to go to waste now…do you?

According to a 12-week study by Danish researchers, men who drank a shake with protein and carbohydrates within 5 minutes after their workout gained muscle. The men who consumed the drink 2 hours later did not. Make sure to have a protein shake immediately after your workout.

Of the three energy sources (carbohydrates, fat and protein), protein has the least impact on fat storage. If you tend to overeat through mainly carbohydrates or fats, try to replace those foods with more protein-rich foods like chicken or fish. This will provide you with maximal muscle growth and recovery while minimizing fat storage.

According to a Michigan Technological University study, lifting weights decreases blood pressure, which may reduce the risk of a stroke by up to 40%.

According to Men’s Health, to increase swimming speed you should develop your ankle flexibility. The more flexible your feet are, the more your feet can act like natural flippers.

When doing rope extensions for the tricpes, the only movement taking place should be at the elbow joints. Make sure you're not leaning in to move the weight. Therefore, do not use momentum. Make sure your back is straight and your abs are tightened throughout the entire movement.

Stemm- Face the Pain
Prodigy- Firestarter
Drowning Pool- Let the Bodies Hit the Floor
Marilyn Manson- Beautiful People
Flaw- Get Up Again 
Sterophonics- Maybe Tomorrow 
Saliva- Click Click Boom

Eminem – Despicable

Chamillionaire – Good Morning

Eminem – No Love

Matisyahu – One Day

K’naan – Wavin’ Flag

Colin Munroe feat. Jay-Z – I Want Those Flashing Lights Remix

Wale feat. Colin Munroe - Bittersweet

Bone Thugs – Never Forget Me

Juelz Santana – Second Coming

Lil’ Wayne – 3 Peat

Maino – All the Above

Groove Armada – My Friend

Simon Webbe – Star

Lloyd Banks – Warrior Part 2

Nelly – Heart of a Champion