And if someone could create a circuit for me, it would be much appreciated.(but it has to be intense) THANX!

His bodybuilding career was long-lived. Born in California, Hilligenn grew up in South Africa, were he won the South African title in 1943, 1944, 1946 and 1976. He placed third in his class at the 1977 Canadian Championships and the IFBB Mr. International. A lifelong vegetarian, Roy Hilligen passed away on August 3, 2003.

Born on the same date in 1983, is Welsh bodybuilding sensation James “Flex” Lewis. In 2003, Lewis gave notice by winning the junior class at the IFBB British championships. He showed this was no fluke in 2004 by repeating his junior British win and capturing the junior classes at the NABBA British championships, European championships and Mr. Universe. In 2006, he won the light-heavyweight class in the IFBB British championships and in 2007 he was given his pro card after winning the overall in the same contest.

A very popular and charismatic pro competitor, he is advised by trainer Neil Hill and employer Rick Gaspari. Nicknamed “The Welsh Dragon,” Lewis is a force to be reckoned with in the under-202 class, having won the class at the 2008 Europa Supershow, the 2009 Atlantic City Pro and the 2011 English Grand Prix. In 2011, he was second to Kevin English in the under-202 Olympia and was fifth in the open class of the premier Arnold Classic Europe.

Powerlifter Dennis Cieri also celebrates his birthday on this date. A lifetime drug-free lifter, he is a two-time IPF World champion bench presser (competing in the 181 and 198-pound classes). Cieri also has graced the cover of Powerlifting USA on two occasions. He launched his own supplement company SSP Nutrition in 2009.  

British strongman competitor Graham Hicks was born on this date in 1985. Competing in the under-105kg class, he has placed third in the 2011 England’s Strongest Man, Still a relative rookie, higher placings are likely in his future.

One of the most consistent threats in Cincinnati bodybuilding is German-immigrant Rainer Hartmann. A German National champion, Hartmann cleaned up in a variety of Ohio, Kentucky and Indiana contests as a drug-free competitor (most of which were open non-tested contests).  In recent years, Hartmann has transitioned from a physique focus to specializing in Crossfit conditioning.

Every region of the country has that urban myth that is spoken about around squat racks and occasionally stuns everyone when they enter bodybuilding competition. Big Todd Smith was that urban myth in the Arizona and Nebraska areas. He also celebrates his birthday on November 15th.  Smith received a great deal of magazine publicity when he placed third in the 1987 AAU Mr. USA. He recently has competed in drug-tested contests, winning the 2010 INBF Natural Nationals and a second-place in his class in the INBA Natural Universe (masters class).

After two second place finishes (1999 and 2001), big Mat Duvall took home the super-heavy and overall at the 2003 NPC Nationals in Miami Beach. Franklin Roberson won the heavyweight class. Kris Din took the light-heavies. Jimmy Canyon reigned in the middles. Marc Jacobs took the lights and Marvin Ward was the bantam champ.

Steve Colescott
"The Guerrilla Journalist"
Freelance Fitness Writer / Host of The Iron Subculture Podcast
stevecolescott@gmail.com 

Usually,  they call me ”red bench monster” and “Barbell princess” in Russian strength sport internet forums.

I was born and now I live in Himki, small town bear the capital of Russia - Moscow city. I study in 12-th high school on 6-th level in Russian school system. I’m 12 years old. Since I was 4 years I engaged in spots aerobics.

My father is powerlifter  too. When I was ten, he took me see some powerlifting competition, and I tried to press something  there. From the very first time I pressed 20 kilos for 4 reps, and after that day I began to visit gym with my father.

Three months later I won the first bench press competition and I year later I pressed 60kg raw, which was the teenage world record. My personal best – 77.5 kilos raw, I pressed this weight on championships Federation of WPA in Moscow 25/12/2011.

And I’m not going  to stop. Now I am the world strongest girl and my next aim is to press 100 kilos raw being 13 years old girl.

I want to be Arnold Classic participant and to become a live example for all Russian children and teens, like Arnold Shhwarzenegger became once.

Also I plan to participate in body fitness. I like big strong bodybuilders like Loue Ferrigno, Paul Dillet, Ronnie Coleman., Dennis Wolf (he was from USSR). I know the Olympia directors also organize bench press tournaments and I dream to take part there and to see the best athletes in the world.

 http://www.youtube.com/embed/F2pnySo2LNI

http://on.rt.com/lnz7yu

You started out doing (2) sets of squats (25 reps) to failure (about 30-45 sec rest between sets) (I remember starting with 185 and 6 wks later I was doing 315 without a belt!)

2 sets of Step-ups on a 12" platform (25 reps each leg with 20-45 sec rest between sets)

2 sets of Hack Squats (20-25 reps)

2 sets of leg extensions

2 sets of leg curls

2 sets of calf raises

Upper Body:

2 sets of dips

2 sets of bicep curls

2 sets of tricep curls

2 sets of shoulder presses?

???

If anyone can recall this workout and has a copy of it and could share it with me, I would greatly appreciate it.