Posted 20 August 2014 by

Workout Routine:

Joel Corry

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I usually stick to 4 sets per exercise. 1 warm up set and 3 working sets. In my working sets I incorporate drop sets to achieve greater stimulation. I aim for 6-8 reps in working sets and then burn to failure with my drop sets. I try to do my fasted cardio every morning for approx. 30 mins, alternating between HIIT and LISS workouts.

Monday: Chest

  • Flat Barbell Bench Press
  • Incline Dumbbell Press
  • Cable Crossover
  • Decline Bench Press
  • Dumbbell Pull Overs

Tuesday: Back

  • Wide Grip Pull Ups
  • Lat Pull Down
  • Deadlifts
  • Bent Over Dumbbell Rows
  • Cable Row

Wednesday: Legs

  • Squats
  • Leg Press
  • Leg Extension
  • Hamstring Curl
  • Romanian Deadlifts
  • Calf Raises

Thursday: Arms

  • Standing Bicep Curl
  • Preacher Curl
  • Skull Crushes
  • Seated Dumbbell Curl
  • Triceps Pull Downs
  • Bicep Cable Curl
  • Triceps Dips

Friday: Shoulders

  • Dumbbell Shoulder Press
  • Lateral Dumbbell Raises
  • Front Rows
  • Bent Over Dumbbell Posterior Raises
  • Seated (behind the head) Barbell Shoulder Press
  • Front Shoulder Raises
  • Reverse Cable Crossover
  • Shrugs

Saturday: Abs & Calves

  • 45 min Abs Circuit
  • Calf Raises

Joel Corry Interview:

Posted 20 August 2014 by Interview:

Joel Corry

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How and when did you start training?

Started training at 16 years old. My Dad was a manager of a local leisure centre, he taught tennis, but I preferred to spend time in the gym rather than the tennis court!

What mistakes did you make as a newbie?

As a newbie I was totally focussed on how much weight I was lifting, rather than form and technique. I also neglected my lower body and did not diet correctly to start with. Generally normal mistakes people make when they start out!

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We know consistency is key, what tips would you give
to anyone struggling to stay consistent?

Consistency is everything! By doing something over and over again it becomes a habit. Once it is a habit then it is a lot easier! So I would advise anyone struggling to be consistent to just keep trying and break through that initial struggle until it becomes a habit!

Do you listen to music whilst training?

Yes I listen to music when I train! I love my house music, anything from EDM to deep and techy beats! At the moment on my Ipod I have some live sets from Eric Prydz, Solomon and Adam Beyer!

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What do you think about when you have to dig deep
and push out that last rep?

When it is time to dig deep and push for that last rep I just remind myself that the whole reason I have come to the gym today is to stimulate that muscle fibre! Those final reps in the set are the reps that are key in achieving that stimulation!

How far ahead do you plan and prepare ahead
your nutrition and training if at all?

I spend so much time on the road travelling around DJing, so planning and prepping my meals is a huge challenge in my life! Sometimes I prep up to 14 meals at one time!

What are you most proud of?

I guess I am most proud of being part of Optimum Nutrition and representing them as a sponsored athlete! It is an honour to be associated with such a respected, leading company in the industry!

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Do you bulk and cut or stay lean year round?

I stay lean all year round; I could not have it any other way! Aesthetics over everything! ;)

What types of cardio do you do?

I use a combination of fasted HIIT and LISS workouts for cardio. I have a treadmill at home so it is easy to get it in before breakfast when I am at home!

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What is your training routine like?

Full workout routine

What is your diet when trying to get in peak condition?


09:00 - Meal 1 - Breakfast

Approx. 60 grams of Original Quaker oats mixed with: Organic skimmed milk, 1 scoop of Optimum Nutrition Hydro whey chocolate protein powder, Tablespoon of honey, Frozen berries (defrost in microwave).
200ml egg whites.
Optimum Nutrition Opti-Men, Fish Oils & CLA tablets.
Water mixed with 1 tablespoon of Optimum Nutrition CGT-10 to drink.

11:00 - Meal 2

1 or 2 cans of tuna steak in sunflower oil.

13:00 - Meal 3 - Lunch (pre-workout meal)

1 chicken breast, Approx. 150g of sweet potato mash or brown rice, 1 cup of broccoli.

Meal 4 Post-workout shake on training days

2 scoops of Optimum Nutrition Hydro whey & 1 scoop of Optimum Nutrition Glyco-maize mixed with water.
Optimum Nutrition BCAA tablets.

17:00 - Meal 5

Optimum Nutrition Complete protein bar or Oats and Whey Flapjack.

19:00 – Meal 6

1 chicken breast or sirloin steak or salmon fillet, Approx. 150g of sweet potato mash or brown rice, 1 cup of broccoli.

21:00 – Meal 7

0% fat Greek yoghurt mixed with 1 scoop of Optimum Nutrition Hydro whey and blue berries.

23:00 - Meal 8 - (before bed)

2 scoops of Optimum Nutrition Casein chocolate protein powder blended with organic skim milk and a tablespoon of peanut butter.

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Who are your favourite athletes, bodybuilders
or fitness models?

I am obviously part of the fitness and physique category, however I am fascinated with bodybuilders and spend time watching videos of the greats like Jay Cutler, Ronnie Coleman, Phil Heath and of course Arnie!

What supplements do you use if any?

I use Optimum Nutrition supplements, check out my diet plan!

What top 3 tips would you give to anyone wanting
to get CutAndJacked?

  1. Set goals with your physique, this helps a lot with focus and gives you a purpose to train!
  2. Keep a variation with your exercises in the gym, this will prevent you hitting a plateau!
  3. Be consistent with your training and diet, this is the most important thing!

Joel Corry

Weight: 80KG

Height: 5ft, 11in


Twitter: @JoelCorry


Posted 19 August 2014 by

Recipe: Coconut

Protein Pancakes

Coconut Protein Pancakes

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  • 1 scoop (35g) unflavored Whey Protein Powder
  • ¼ cup Coconut Flour (15g)
  • ½ cup Coconut Milk
  • ½ cup Egg Whites
  • ½ tsp Vanilla Extract
  • 1 tsp Honey


  • Combine protein powder and coconut flour in a medium sized mixing bowl
  • Combine remaining ingredients in a separate bowl and mix well
  • Add wet ingredients to dry ingredients and mix until all ingredients are well combined
  • Pour a ¼ cup batter per pancake onto a lightly greased hot griddle and cook until the top is less translucent and lightly browned on the bottom (about 3- 4 minutes).
  • Flip and cook until the bottom is brown and pancake is cooked through.

Yield: 350ml/5 pancakes

Macros per serving: 2 pancakes

  • Calories: 132.4
  • Protein: 18.2g
  • Fat: 2.8g
  • Carbs: 7.6g
Posted 18 August 2014 by

Workout Routine:

Joe Delaney

Joe Delaney workout.jpg

Day 1 - Chest & Biceps

Flat barbell bench press: 5 sets x 5 reps
Inclinde dumbbell bench press: 4 sets x 6 reps
Standing cable crossovers: 4 sets x 8 reps

EZ bar curls: 5 sets x 6 reps
Seated alternate dumbbell curls (inline bench at ~ 45 degree angle): 4 sets x 20 reps

Day 2 - Legs

Squats (high bar): 5 sets x 5 reps
Leg curls: 5 sets x 8 reps
Leg extensions: 5 sets x 8 reps
Seated calf machine raises (knees at 90 degree angle): 5 sets x 12 reps
Standing smith machine calf raises: 5 sets x 8 reps

Day 3 - Delts & Triceps

Delts (morning workout):

Standing over head press: 5 sets x 5 reps
Seated lateral raises: 5 sets x 10 reps
Seated lateral raises machine: 3 sets x failure
Bent over rear delt flies: 5 sets x 10 reps

Triceps (evening/night workout):

Dumbbell skullcrushers: 6 sets x 8 reps
Tricep cable extensions: 6 sets x 10 reps

Day 4 - Back, Abs & Cardio

Back (morning workout):

Deadlifts: 5 sets x 5 reps 
Weighted chins: 4 sets x 6 reps
Narrow grip lat pull-downs: 4 sets x 10 reps
T-bar rows: 4 sets x 8 reps

Abs & Cardio (evening workout):

Weighted crunches: 5 sets x 20 reps
Decline bench reverse crunches: 5 sets x 8 reps
Standing cable crunches: 5 sets x 10 reps

HIIT - 8 x 30 second sprints on rower or exercise bike, but 2-3 minutes rest between each sprint.

Joe Delaney interview

Posted 18 August 2014 by Interview:

Joe Delaney

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How and when did you start training?

I started lifting weights at home when I was 16. My older brother (then 18) had been lifting for a year or so and made some pretty solid gains, so I wanted in. The only thing was, I felt too skinny to actually go to a gym, so I got some weights and basically lifted in my room for 6 months before getting my first membership. Looking back now I realise how stupid that was.

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What mistakes did you make as a newbie?

Pretty much all of them. I didn't train back at all for the first six months and barely trained legs for the first three years! I suppose the main thing I did wrong though was in Joe Delaney q1.pngregards to my nutrition. I made the common error of assuming that a 'healthy' diet was also a diet that would be conducive to obtaining the physique I wanted. Obviously it's going to help, but you really need to get a grasp of your TDEE and macronutrient requirements from the very beginning if you're going to optimise gains. That was something I had no idea about, and so I probably ate far more protein than necessary and generally far fewer calories, which resulted in it taking me a lot longer than it could have to reach the point I'm at now.

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We know consistency is key, what tips would you give
to anyone struggling to stay consistent?

I personally think there are two things that drastically improve any individual's chances of staying on track. The first is sticking at it long enough to see your first bit of progress. That's the hardest part because for a few weeks, maybe even a month or two, you will be putting in a lot of effort with seemingly little reward. There's nothing to it, Joe Delaney q2.pngyou just have to stick it out and have faith that what you're doing will pay dividends. Once you see that first bit of progress, whether it's fat loss, muscle gain or improved performance, it's inifinitely easier to stick with it and stay consistent. The second is allowing yourself adequate time off to relax and do something you enjoy doing (other than going to the gym). I think that if training is the only thing you do in your spare time, you're more likely to become one of these people who gets in a perpetual cycle of extremes, absolutely hammering the gym 7 days a week for a while then falling off the wagon and abandoning it for a couple of weeks, and so on and so forth.

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Do you listen to music whilst training?

Basically anything with a filthy bassline, mainly deep house. If it makes me pull a face like I've just stubbed my toe when the bass comes in, I'm all over it. Some examples on my playlist at the moment:

Joey Harmless - Act So Shady
Martin Ikin - What You've Done
MORRT - Be There (Rektchordz Remix)

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What do you think about when you have to dig deep
and push out that last rep?

Honestly, nothing. I'm literally thinking about something every waking second, but when I'm struggling to get out my last rep it's probably the only time that my mind is completely blank. No idea why that is.

How far ahead do you plan and prepare ahead your
nutrition and training if at all?

I stick to a training programme that I'll write for myself in blocks of about 4-8 weeks. I generally stick with the same training split, but go through periods of differing rep ranges, Joe Delaney q3.pngvolume and intensity. As for nutrition, I don't really plan much at all. I eat whatever I want for breakfast, check where my macros are, then have a little less freedom for my next meal and so on throughout the day. That results in me just having to tailor my final meal so that my macros are hit for the day. Aside from that, all I really consider is getting an adequate amount of fibre, plenty of micronutrients, and attempting to roughly evenly distribute my protein intake across my meals.

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What are you most proud of?

That's a tough question. Particularly because I don't think I've achieved anything that's anywhere near what I'm capable of yet. Right now I'm probably more proud of who I am as a person than any single achievement. I think I'm a pretty good dude, but my best is yet to come.

Do you bulk and cut or stay lean year round?

I attempt to do both. I bulk and cut, but try to stay as lean as possible whilst bulking. It's hard because it requires patience, and we're all so used to instant gratification, but really it's the only way to do it in my eyes. There's a natural limit to how fast one can gain muscle, and anything beyond that is fat, which means you're going to have to spend longer cutting. Cutting isn't much fun.

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What types of cardio do you do?

I don't do much cardio, but when I do it's HIIT, maybe once a week or so. I don't have the attention span for anything long distance.

What is your training routine like?

I work on  a 4 day training split. As I mentioned earlier, my sets/reps and rest periods vary depending on which phase of my programme I'm in at the time, but currently it looks something like this:

Full Workout

What is your diet when trying to get in peak condition?

When dieting my macronutrient/caloric intake depends on my weight, how lean I am and how great the caloric deficit I'm in is at the time. Generally though I stick with foods high in satiety and low in calories. I pretty much stop eating rice, pasta etc and replace them with white potatoes. The difference in satiety when comparing a portion of each containing equal calories is astounding. I'm also an absolute fiend for 0% fat greek yogurt as I find that can really fill me up for fairly few calories, so I go through a fair amount of that. Aside from that I probably eat more fruit and veg when I'm on lower calories than I do when bulking. I have a voracious apetite so I've really got to make choices that my stomach will thank me for. Protein sources tend to be the standard chicken, eggs, whey, fish, greek yogurt & cottage cheese.

Who are your favourite athletes, bodybuilders or fitness models?

Kane Sumabat, Aaron Curtis and of course, Arnold.

Joe Delaney scr8.jpg

What supplements do you use if any?

  • Multivitamins
  • Fish Oils
  • Creatine Monohydrate
  • Beta Alanine
  • Whey

What top 3 tips would you give to anyone wanting to get CutAndJacked?

  1. Trust science over your instincts.
  2. Be decisive, make a choice then stick with it. Don't be one of those guys who bulks for five days, then changes his mind and cuts for a few days, or somebody who has a new training split every week. Time spent deliberating is just time spent treading water, and won't get you anywhere close to where you want to be.
  3. Take any advice or information with a pinch of salt, no matter who it comes from. Always look for evidence beyond one individual's personal account.

Joe Delaney

Year of birth: 1990
Weight: 168lbs
Height: 5"10

Personal website:
Youtube channel:

Posted 13 August 2014 by Interview:

Brenna McKenna

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How/when did you get started in training
and living a fit lifestyle?

I started weight training and eating healthier towards the end of 2010. I have never struggled with weight issues, but lacked the tone and curves I wanted.

How do you stay motivated?

Motivation comes and goes. I knew that if I wanted to accomplish my goals I would have to brenna mckenna q1.pngtake personal responsibility for my life, my choices and my actions. I rely strongly on mental toughness, and on renewing my commitments each day. One Day Strong - that's my motto. We only have to be strong one day at a time.

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What types of cardio have worked best for you?

I enjoy and get best results from High Intensity Interval Cardio Training. Typically Wind Sprints, Hill Sprints, Bike Sprints, and Stair Sprints. Even Walking Hill Sprints on the Treadmill set at the highest elevation. Variety keeps me engaged and enjoying the challenge. 

Do you have a favorite healthy recipe?

I love to cook, and I've enjoyed creating and discovering quick/easy recipes. One of my brenna mckenna q2.pngfavorite discoveries has been Butter Lettuce, which is perfect as a substitution for bread or tortilla's when I want to reduce my carbs. I use them to create Lettuce Wraps filled with either Fish, Chicken or Shrimp, seasoned with anything from Blackened, Buffalo, Herb, Pesto, or Lemon/Pepper, and sautéed vegetables.

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What does your diet consist of?

I have recently started a trial period of a Gluten Free Diet due to my struggles with my Auto-immune disease. This has presented new changes and challenges, but preparation, self-education and planning has helped immensely! I eat a high protein diet, and focus on maintaining a good balance of fresh fruits and veggies. 6 Meals a day is not practical with my work schedule, so I focus on eating enough calories in 3-4 meals. I don’t count calories, although I do review labels to keep me aware and educated on what I am eating.

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 How do you deal with cravings for junk foods,
sweets and salty food?

I don’t sweat eating peanut m&m’s, or something not so healthy every now and then. I know that an occasional treat is not going to impact my overall goals.

What are your top 3 favorite exercises?

Squats, Hamstring Curls, and Leg Press. I love Leg Day! It’s the most challenging, and rewarding!

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Do you listen to music whilst you train?

Absolutely! I enjoy a mix of genres, but my go to is typically R&B/Hip Hop. On my playlist right now is Believe Me-Drake/Lil Wayne, Show Da World-Lil Boosie, Be Like-Rico Love, Danger-Mystikal…to name a few.

What is your training routine like?

Typical Weekly Workouts:

Sunday: Legs & Glutes, 6 exercises, 4-5 Sets each, 6-10 rep range

Monday: Rest

Tuesday: Bi’s & Tris’s, 6 exercises, 4-5 Sets each, 6-10 rep range,

Abs, 3-4 exercises, 3 sets each, 25-30 rep range

Wednesday: High Intensity Cardio Intervals, 30-45min (Stair Sprints, Wind Sprints, Tread Mill Hill Sprints)

Thursday: Legs & Glutes, 6 exercises, 4-5 Sets each, 6-10 rep range

Friday: Back & Shoulders, 8 exercises, 4-5 Sets each, 6-10 rep range

Saturday: Cardio 45-60min, Abs 4 exercises, 3-4 sets each, 25-30 rep range

This is what I am doing currently. Every 6 weeks I like to change things up a bit. It keeps me engaged, and helps me in presenting myself with new challenges.

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Do you set short and long term goals?

Most of my goals are currently short term. Small challenges to keep me engaged and pushing myself to new levels. I’m always trying to one up what I accomplished previously.

What are you most proud of?

I am most proud of my level of discipline. I have an Auto-immune disease which causes immense fatigue, and presents ongoing challenges. I refuse to live my life as a victim, and choose to focus on what I can do. It’s easier said than done, but I take it one day at a time. I’m a firm believer in creating my own influences, and taking responsibility for my life and experience.

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Have you had any obstacles or setbacks towards
achieving your goal physique?

Seemingly every time I feel that I am making progress towards my goals, I have health issues that set me back. From my Osteoporosis to Arthritis, it often causes me to scale back on my training.

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How do you measure your progress?

I measure my progress by the mirror and performance. My weight has fluctuated very little throughout my fitness journey, but results always proven to be evident through physical appearance and performance.

Who are your favorite, athletes or fitness models?

I don’t have a favorite athlete or fitness model. What I enjoy most is hearing and seeing the stories of others who are overcoming adversity to pursue their goals. The parents who are making fitness a family affair.

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What supplements would you use/recommend if any?

The only supplement I use is Isolated Protein Powder. It has helped me consume the high level of daily protein intake I desire to accomplish muscle growth.

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What tips would you give to any woman wanting to get
a feminine, CutandJacked physique like yours?

The biggest mistake I made initially was not consuming enough calories, and not lifting heavy. Too many women shy away from lifting heavy weights, and make the mistake of eating too few calories. Lastly, get off the long drawn out cardio sessions! High Intensity Cardio Sessions have impacted and brought quick results to my fatloss and shredding goals.

Born: 1975, Height: 5'ft 7in, Weight: 128lbs,

Brenna McKenna:

Posted 04 August 2014 by Interview:

Tamika Webber

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How/when did you get started in training
and living a fit lifestyle?

I commenced weight training in my early 20s after moving to the city to follow my career as an Emergency Trauma nurse. This meant I had to forfeit my love for competitive National Level Equestrian and look for a new passion. I was diagnosed with polycystic tamika webber q1.pngovarian syndrome, which resulted in weight gain and consequently an eating disorder. It was only when I found exercise and training which improved my insulin resistance caused through my endocrine disorder (PCOS) that I was able to get on top of my hormones and achieve a physique I was proud of. Training quickly became a passion and some 5 years on after I began my weight training I took to the stage in my first sports modelling competition in 2011 and haven’t looked back since.

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How do you stay motivated?

I am a big believer in finding an inner reason to maintain motivation because no matter how many times a coach pushes you to train or guides you with your diet; unless you’re accountable for your own actions you won’t make progress.

My motivation initially stemmed from my fear of weight gain caused through my condition tamika webber q2.pngPCOS, which hinders the glycogen uptake in your cells elevating blood glucose and results in weight gain and hormonal imbalances. However as I learnt more about my body, understood how my hormones reacted to various types of training, foods, sleep and supplements I begun to apply these to optimise my time in the gym.

I am now self-driven to see progress not because I feel I should be a certain size or shape to fit in, quite the opposite; I train because I want to look back and know I gave it 100% to improve on what I was yesterday, in hope to be a better me tomorrow.

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What types of cardio work well for you?

I don’t ever do fasted cardio. I work on trying to maintain equilibrium between my digestive system, hormones and muscle cells by ensuring I eat 3-hourly to avoid insulin spikes even when prepping for a comp.

I do find plyometrics and explosive cardio a great way of shaping my legs fast, however being quite tall for a figure competitor I lose my shoulder mass and upper body easily if I run or do HITT cardio so low intensity cardio is my ideal.

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How do you deal with cravings?

I think the key to avoid binge eating due to sugar cravings is to avoid your body feeling deprived in the first instance. Once you change your palate from eating processed and tamika webber q3.pngsugar rich foods to cleaner food sources, I founds the cravings were much more controllable. I found eating slow release carbs such as brown rice, clean meats ie fish or chicken kept me feeling full and less likely to crave simple sugars.

Most people feel flat and have a lull around 3pm, which is when the sugar cravings tend to sneak in. For me this is when I aim to manipulate my carbs having a protein shake or pre workout meal with carbs included so as to fuel my cells ready to train and kick the sugar cravings. I admit I have a weakness for proto whey double choc haha always kicks my cravings if all else fails.

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What sre your top 3 favourite exercises?

I love training back so I can never go past the lat-pull down machine, seated rows or the deadlift is definitely a favourite.

Do you listen to music whilst you train?

I enjoy training alone. I work in a high intensity environment and I use the gym as my time to unwind and relax so I love nothing more than popping some tunes on and losing myself in the iron usually to something heavy. Saliva, Disburbed, Cog and Rage Against the Machine are always on my playlist to get me in the mood for some heavy lifting.

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Have you had any setbacks towards achieving
your goal physique?

In Oct 2012, two weeks before IFBB Nationals I was at work as an emergency Paramedic where I had a work place accident. This left me with a full labial of my right shoulder, an tamika webber q4.pnginfraspinatus and supraspinatus tear and my bicep was detached holding by a thread to my humerous. Although I competed at Nationals I was very fortunate to place 2nd however through the tears of posing on stage and surgery a month later I was unable to lift with my upper body for 6months losing much of my mass. Some 18months later after having my tendons pinned I was finally able to lift overhead without pain so now the race is on to regain symmetry.

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What are your current goals?

So amidst the 18 months since surgery I am now deep into my prep for March next year with hope of regaining symmetry and make the stage for the very first Australian Arnold Classic.

How do you measure your progress?

I tend to gauge my progress via the mirror. I know my weaknesses and I am working hard to rectify them. I do tend to take progress photos to compare against my current physique to ascertain if I am moving forward, though I sparingly use the scales as a guide.

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What does your training routine look like?

I am in the midst of competition prep off-season sitting at around 72kg. My focus is to rectify my weaknesses focusing on thickness through my upper body. A basic run down of the present program would include:

  • Monday – Shoulders, abs
  • Tuesday – Legs
  • Wednesday – Light chest heavy back
  • Thursday – Arms, abs, light cardio
  • Friday – Shoulders, calves
  • Saturday – Off
  • Sunday – Chest, light arms, light cardio

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Who are your favourite athletes?

I can never go past my two favourites Erin Stern and Amanda Doherty, both current IFBB pros. To me they encapsulate the entire vision of a figure athlete. They not only hold phenomenal physiques but have an air of warmth about them. They show that despite being the best in the world you can still be relatable, motivate and inspire others whilst still showing they are human with a quirky fun silly side.

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What supplements do you use if any?

My all-time favourite protein is double choc proto whey. Stack that with muscle milk and I'm in supp heaven haha

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What are the best tips you could pass on to
someone starting off in fitness?

  1. Don’t compare yourselves to others. Every person has their own strengths and weaknesses. Aspire to achieve the best physique you possibly can and seek the support of someone you look up to and admire.
  2. Break your large goal down into small achievable segments. You need to know if you’re on track, this will help keep you accountable.
  3. If you’re lost at where to begin and feel your drowning in fitness information, simply find a trainer that is either recommended by someone you know has achieved the results you want or one who looks the way you want to look. If they can achieve it, then so can you!

Tamika Webber

Occupation: Paramedic, ICU Emergency Trauma Nurse and currently a full time Paramedic Coal Miner

Height: 5’9” (171cm)

Contest weight: 64kg

Off-season weight: 72kg


Instagram: @tamika.webber


Posted 01 August 2014 by

Workout Routine:

Salman Kassam

Salman kassam workout.jpg


Monday: Shoulders & Abs

Military press: 4 sets x 6 reps
Seated dumbbell press: 3 sets x 8 reps
Lateral raises: 3 sets x 8-10 reps
Rear delt flys: 3-8 sets to failure
Front raises: 2 sets - failure
Leg raises: 3 sets upto 70s
Cable crunches: Max 15 reps (keep doing sets until I can’t perform more than 10 reps)

Tuesday: Quads & calves

Squat: 6 sets x 6 reps
Glute hamstring raises: 3 sets x 8 reps
Leg press: 4 sets x 12-15 reps
Seated calf raises: 3 sets x 12 reps
Standing calf raises: 3 sets x 12 reps

Wednesday: Chest & Biceps

Incline Benchpress: 5 sets x 6 reps
Dumbbell incline press: 3 sets x 8 reps
Flat benchpress: 3 sets x 8 reps
Flys: x 3 drop set

Cable curls: 4 sets x 8-12 reps
Barbell curls: 3 x failure

Thursday: Back & Triceps

Pull ups 5 sets: x 6 reps
Bent over row: 3 sets x 8 reps
1 Arm row: 3 sets x 8 reps
Cable row: 3 sets x 8 reps

French press: 3 sets x 12-15 reps
Rope pulls: 3 sets x 10 reps
Diamond pressups: to failure

Friday: Hamstrings & calves

Hex bar deadlift: 6 sets x 6 reps
Lying leg curl: 3 sets x 8-10 reps
Straight leg deadlift: 3 sets x 8-10 reps

Saturday: Pre-hab work

Stretching, foam rolling, massage & posing practice.

Sunday Off


*Monday - Friday 40 minutes of cycling

Salman Kassam interview

Posted 26 July 2014 by

Workout Routine:

Charlene Gilbert

Workout Routine: Charlene Gilbert

Charlene gibert workout.jpg

3 days on one day off, two on one off.

Sundays: Quads

  • Warm up 10 minute upright bike
  • Warm up set squats 15-20 reps
  • 6 sets increasing weight ranging from 12 reps to 1
  • 1 set but outs
  • Leg extension 4 sets with applied pressure from spot
  • Leg press 4 sets with last set being a drop set to the sled
  • 10 minutes step mill
  • Monday: chest/arms no cardio

  • Warm up 10 minutes on the treadmill
  • Standing heavy barbell curls 4 sets 8-10 reps
  • Cable flys 4 sets 12-15 reps
  • Super set with tricep rope pull downs 4 sets 12-15 reps
  • Machine preacher curls 4 sets 10-12 reps
  • Bent arm tricep push downs 4 sets 10-12 reps
  • Super set band kickbacks to failure
  • Peck deck 4 sets 12-15 reps
  • Cable rope curls 4 sets 10-12 reps

Tuesday: Delts cardio (spin 60 minutes)

  • Warm up 10 minutes rotator cuff exercises
  • Smith machine incline press 4 sets 8-10 reps
  • Dumbbell lateral raises 4 sets 10-12 reps
  • Super set front plate raises 8-10 reps
  • Posterior delt cable fly 4 sets 12-15 reps
  • Seated single arm dumbbell press 4 sets 8-10 reps a side
  • Rear delt face pulls 4 sets 12-15 reps
  • Reverse peck deck 4 sets 12-15 reps
  • 1 set run the rack laterals with 4 drops

Wednesday: No lifting just cardio

  • Treadmill HIIT
  • 5 minute warm up
  • Tabatta set of wind sprints
  • 4 minutes steady state doing 12 burpies on the minute
  • Repeat 4 times
  • 5 minute cool down

Thursday: Glutes and hams (35 minutes step mill)

  • 35 minute step mill to warm up steady state
  • Dead lifts 6 sets first set warm up 4 working sets ranging between 10-12 last set 3/4 weight burn out
  • Weighted bridges 4 sets 15-20 reps
  • Lying curls 4 sets with emphasis on negatives 15-20 reps
  • Glute kickbacks 4 sets 15-20 reps
  • Seated curl 4 sets 8-10 reps

Friday : Back (spin 40 minutes)

  • Warm up is spin with rotator cuff exercises
  • Wide grip lat pull down 5 sets first set is warm up 4 working sets 8-10 reps
  • Plate loaded machine row single arm 4 sets 10-12 reps
  • Narrow grip lat pull downs 4 sets 10-12 reps
  • Under hand cable rows super set high rope pull backs 4 sets 15-20 reps
  • Single arm dumbbell rows 4 sets 10-12 reps
  • Smith machine rows 4 sets each to failure

Saturday: no lifting just cardio (35 minutes step mill)

  • 0-5 minutes warm up increasing speed every minute to steady state
  • 5-10 minutes moderate intensity 12 tuck jumps on the minute
  • 10-12 minutes high intensity
  • 12-15 minutes low intensity
  • 15-25 minutes 30sec high intensity 30sec low intensity
  • 25-30 minutes moderate intensity 12 tuck jumps on the minute
  • 30-33 minutes low intensity
  • 33-35 cool down

Charlene Gilbert Interview

Posted 29 July 2014 by

Laura Madge

Leg Workout

Laura Madge workout.jpg

  • Squats: 12-15 reps 4 sets 70kg
  • Pull-ups: 12-15 reps x 4 sets Body weight
  • Reverse lunges: 12-15 reps x 4 sets 50kg
  • Incline dumbbell chest press: 12-15 reps x 4 sets 18kg
  • Lying hamstring curl: 12-15 reps x 4 sets 45kg
  • Lateral raises: 12-15 reps x 4 sets 8kg
  • Calf raises: 12-15 reps x 4 sets 65kg
  • Hanging leg raises: 12-reps x 4 sets

Laura Madge interview