Training update, on the road to NASA Powerlifting Nationals
January 21, 2010 by Ryan Irwin · Leave a Comment
Since my last competition, where I won my IFPA natural bodybuilding pro card, I have preparing for NASA powerlifting nationals, held in Oklahoma this weekend.
This is the largest meet I will have competed in and have maintained my leanness since my bodybuilding competition allowing me to drop to a lower weight class. My goal is to win the national title and hopefully break some records in the process!
The weight class I will be competing at will be 148lbs. My goals are squat: 425lbs, bench: 300lbs and deadlift 530lbs. I know I can hit these and will be very competitive with them. In order to do so, I cycled my training so that the last two weeks I have been focusing on recovery by reducing the weight lifted and stretching/massages.
Last year I was ranked 33rd overall compared to all the other raw federations at 165lbs by powerliftingwatch.com, 20th in the deadlift. I am hoping to improve that at 148lbs.
Nutrition and supplementation are key as well. I should not have to dehydrate myself to make weight, instead gradually reducing carbs and sodium while keeping my water intake high to flush out the excess water. Creatine, beta alanine, Branch Chain Amino Acids, along with a solid multi vitamin and essential fatty acids have been the back bone of my supplement program.
Below is a video of one of my last squat workouts, feeling very good with all the lifts, excited to see it all come together!!
Ryan Irwin
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
Contest prep -4 weeks out
September 25, 2009 by Ryan Irwin · Leave a Comment
Officially one month to go before the NANBF Natural USA bodybuilding championships in Chicago, IL. Things are really going well, definition, strength, size and even energy levels doing great.
This week for supplements I added in Nitro Burn PM, which is a night time fat loss agent that also helps you reduce cortisol levels and get a good nights sleep. Also, for the workouts, almost always splitting up my lifting and low intensity cardio sessions to get a metabolism boost two times a day.
Hit PRs again this week on some lifts, did sumo deadlifts on Monday and worked up to 455 for a single, which felt surprisingly good.
Tomorrow, headed to Council Bluffs for the Bluffs Classic and IFPA Masters Pro Cup. Great competition, looking forward to watching it!
Ryan Irwin 1 month out
Ryan Irwin, beginning of precontest diet
Ecogreen multi vitamin
Quad protein (timed release protein)
Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)
Creatine (Bio Cell)
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protein/carb shake)
Beta Alanine
Casein protein (before bed and added to whey to help get in between meals)
Psyllium husk
Pre contest prep-7 weeks out
September 7, 2009 by Ryan Irwin · Leave a Comment
This week has been a very 
good one for my prep! Recovering well from the powerlifting meet and then getting into a car accident less than a week later (got hit in side, not my fault thankfully!) Dr. Tyler Molstre from True Life Chiropractic has been doing a great job in getting my hips and low back put back in place as they were significantly out of whack.
Getting leaner, upped my dose of the Bio Heat Hardcore one more cap (now 2 and 2). I am still getting stronger and hit a PR on both my hack and V-squats. Gotta love getting leaner and stronger at the same time!!! Got a set of chains at the studio and having fun using those! Am excited to incorporate them big time as I prepare for my next goal after the NANBF Natural USA which is the NASA Nationals in Oklahoma -bodybuilding nationals then powerlifting nationals, why not?? 
Progress is going great, things are really starting to come in! Super excited for what lies ahead!
Ryan Irwin 7.5 weeks out
Ryan Irwin 7.5 weeks out
Ryan Irwin, starting diet 16.5 weeks out
Current supplement stack:
Ecogreen multi vitamin
Quad protein
Bio Heat (fat burner)
Creatine (Bio Cell)
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protien/carb shake)
Beta Alanine
Precontest preperation is on!!
July 3, 2009 by Ryan Irwin · Leave a Comment
July 1st marked the beginning of my precontest preparation for the NANBF Natural USA bodybuilding competition. The event is on October 24 and is in a suburb of Chicago. This is a pro-qualifying contest for the IFPA. Four years ago I placed 4th, three years ago I placed 3rd. I took the last two years off to make improvements, so hopefully this is my year!
My diet is planned out and I am going to gradually dial it in over the next 16 weeks to preserve as much muscle as possible while getting extremely lean. I also am going to do a bench press meet (Iowa Games) on July 26th and a push/pull meet (Iowa State Fair) on August 22nd. Keeping my strength up while in precontest mode will be an interesting experiment, looking forward to the challenge!
For supplements, at this point I am using creatine, alpha lipoic acid, acetyl-L Carnitine, CLA, along with my Essential Fatty Acids and vitamins. Cardio includes both high intensity sprints and steady state.
Below is one of the “before” pictures. I am about 10.5% bodyfat per calipers and sitting around 160-163. I will continue to update and post changes throughout this journey!
Ryan Irwin 16 weeks out
NANBF Nutri-Sport Bodybuilding, Figure & Xtreme Fit Championships results
May 16, 2009 by Ryan Irwin · 7 Comments
The 15th annual Nutri-Sport Championships was an impressive event! Competitors from 15 different states, coast-to-coast, came in to compete for an IFPA pro card, plus many Iowans competed for the covented Mr/Ms Iowa title.
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IA OPEN Bodybuilding WOMEN |
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1st Wendy Rees |
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2nd Kerri Larsen |
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IA OPEN BB MEN Short |
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1st Nick Noethe |
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2nd Kadhum Al-Yasseri |
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3rd Brian Carter |
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4th Okagbare Ono |
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5th Walter Reed |
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6th Ahmad Al-Hameed |
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7th Bill Koller |
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IA OPEN BB MEN Medium |
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1st Brent Huebbe |
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2nd Kenford Simon |
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3rd Kent Kearney |
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4th Gene Harmon |
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5th Sumit Lal |
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IA OPEN BB MEN Tall |
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1st Dennis Thielen |
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2nd Jason Kaiman |
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3rd Chris Lynch |
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4th Chris Maiden |
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5th Levi Soukup |
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6th Nick McGee |
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7th Jaymes Savage |
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Overall Iowa men |
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Dennis Thielen |
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Central Midwest TEEN WOMEN |
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1st Bailey Holtz |
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2nd Anna Parsley |
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3rd Kallie Reynolds |
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Central Midwest TEEN MEN |
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1st Nick Hawkins |
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2nd Kasey Rolow |
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3rd Seth Campbell |
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4th Austin Tonner |
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5th Michael Beiter |
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Central Midwest COLLEGIATE |
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1st Josh Odom |
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2nd Nick Noethe |
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3rd David Myers |
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4th Jaymes Savage |
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5th Benjamin Scott |
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6th Austin Tonner |
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Central Midwest SUBMASTERS |
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1st Wendy Rees |
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2nd Michelle Soldo |
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3rd Jennifer Long |
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Central Midwest SUBMASTERS |
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1st Dennis Thielen |
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2nd Jason Kaiman |
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3rd Jason Allar |
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4th Rene Martinez |
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5th Jon Salitros |
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6th Chris Lynch |
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7th Kenford Simon |
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Central Midwest MASTERS |
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1st Julie Bierman |
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2nd Terre Kern |
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Central Midwest GRANDMASTERS |
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1st Mark Block |
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2nd Mike Mealy |
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Central Midwest NOVICE |
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Terre Kern |
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Central Midwest NOVICE MEN Short |
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1st Okagbare Ono |
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2nd Jeremy Strohmayer |
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3rd Bill Dvorak |
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4th Walter Reed |
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5th Joe Antomori |
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Central Midwest NOVICE MEN medium |
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1st Josh Odom |
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2nd Nick Hawkins |
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3rd Brent Huebbe |
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4th Kent Kearney |
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5th Daniel Yahnke |
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6th Hugo Barrientos |
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Central Midwest NOVICE MEN tall |
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1st Seth Campbell |
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2nd Levi Soukup |
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3rd Jaymes Savage |
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4th James Finney |
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5th Roman Rooney-Kozak |
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6th Benjamin Scott |
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Overall Novice Men |
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Josh Odom |
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Central Midwest TEEN FIGURE |
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1st Shelby Chapman |
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2nd Shannon Copple |
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3rd Megan Crawford |
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4th Cassidy Corey |
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Central Midwest BEGINNER FIGURE |
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1st Elicia Johnson |
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2nd Christine Lillis |
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3rd Kris Strohmeyer |
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4th Fatema Cannon |
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5th Angel Simon |
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6th Elizabeth Larsen |
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Central Midwest NOVICE FIGURE |
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1st Danita Ward |
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2nd Christine Lillis |
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3rd Kris Strohmeyer |
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4th Shelby Chapman |
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5th Angel Simon |
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Central Midwest MASTERS FIGURE |
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1st Leann VandeBerg |
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2nd Coreen Sweeney |
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3rd Kristin Newstrom |
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4th Heather Worthington |
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5th Michon Leddy-Hemmen |
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6th Lynda Nepinsky |
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7th Ann Drahos |
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CM OPEN FIGURE Short |
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1st Natasha Murtha |
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2nd Coreen Sweeney |
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3rd Tasha Armstrong |
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4th Kelly Lovan |
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5th Lenore Theobald |
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6th Lori Henning |
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7th Michon Leddy-Hemmen |
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8th Lynda Nepinsky |
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9th Malia Green |
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Central Midwest OPEN FIGURE Tall |
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1st Leann VandeBerg |
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2nd Sheri Hofhuis |
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3rd Beth McClelland |
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4th Kristin Newstrom |
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5th Kelsey Boe |
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6th Heather Worthington |
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7th Megan Knight |
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Overall Central Midwest Open Figure champion & |
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IFPA Pro Card recipient |
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Natasha Murtha |
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Central Midwest Masters 40+ bodybuilding |
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1st Jon Salitros IFPA pro card recipient |
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2nd Chris Maiden |
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3rd Cliff Talley |
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4th Kenford Simon |
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5th Brent Mielke |
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Central Midwest OPEN WOMEN |
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1st Wendy Rees IFPA pro card recipient |
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2nd Michelle Soldo |
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3rd Julie Bierman |
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4th Jennifer Long |
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5th Kerri Larsen |
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Central Midwest OPEN MEN Short |
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1st Chidi Ekebere |
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2nd Jason Allar |
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3rd Tywan McGilbray |
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4th Kadhum Al-Yasseri |
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5th Brian Carter |
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6th Bill Koller |
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Central Midwest OPEN MEN Medium |
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1st Okechukwu Egungwu |
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2nd Dave Balder |
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3rd Rene Martinez |
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4th David Myers |
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5th Cliff Talley |
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6th Kenford Simon |
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7th Gene Harmon |
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8th Todd Chapman |
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Central Midwest OPEN MEN Tall |
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1st Dennis Thielen |
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2nd Devran Brower |
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3rd Jason Kaiman |
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4th Tyler Mayer |
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5th Nick McGee |
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Overall Central Midwest open champion & |
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IFPA Pro Card recipient |
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Chidi Ekebere |
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Best Figure Presentation |
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Kelly Lovan |
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Best Female Poser |
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Michele Soldo |
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Best Male Poser |
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Brian Carter |
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Most entertaining routine |
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Kenford Simon |
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Karl Schneider Award |
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Jason Kaiman |
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Congratulations to Nutri-Sport clients on their performance!
November 3, 2008 by Ryan Irwin · Leave a Comment
On October 25th, Nutri-Sport clients Kerri Whitmore and Dendra Onken competed in the NANBF Best of the Midwest
Dendra took 2nd in the open tall class with some amazingly shredded abs and arms! Kerri took first in the open women class, showing great poise, symmetry and mass. Look for her in the upcoming USA competition this weekend in Chicago.
Team Nutri-Sport results
October 3, 2008 by Ryan Irwin · Leave a Comment
Natural Bodybuilding and Figure
Last weekend in Council Bluffs, Iowa, Nutri-Sport had it’s own up on stage strutting their stuff!
The event was the NANBF Bluffs Classic Natural Bodybuilding and Figure Championships. Nutri-Sport co-owner Mandee Irwin competed in both figure and bodybuilding. In the open women’s class, she earned second place, ousted by an impressive Cori Hamill, who just earned her pro card a couple weeks earlier. Mandee also went on to take third in the open figure tall, which was a stacked class. The icing on the cake was that Mandee was voted best female poser, which is an honor with all the superb competitors on stage!
Also taking the stage was part time associate and college student, Austin Rhiner. Austin took a break in between studies to prepare for this show (not an easy task for sure!) He got fourth in the teen men.
Team Nutri-Sport member was Shelby Chapman who graced the stage in her first figure competition. She looked awesome and won the novice figure short class, as well as taking second in the beginner and teen classes.
Great job to all! For a complete list of results check out the website.
Next up is the NANBF Best of the Midwest in Cedar Rapids, Iowa on October 25th!
