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Mayor’s Cup 2001 Gallery

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April 21, 2001, Dasmarinas Cavite

EDDIE TORRES The Strongest Man in the Philippines

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Strongest Man in the Philippines

It has been a long while since I saw a competition in Powerlifting. It was ages ago. When I first saw Eddie Torres in the PAP meeting this guy is very imposing. I was thinking of who will be the first feature for the Powerlifting page of Ironpinoy. So after picking my brains I decided, OK, let’s go with the Strongest Man in the Philippines.

Talking about brains and brawns, Eddie Torres is a Chemical Engineer from UP and works as an Account Manager at DOW Chemicals. Currently, he is the Auditor of the Powerlifting Association of the Philippines. As I saw Eddie he looks like a happy-go-lucky guy and I was not mistaken since he still reads and collects comic books. And to complement his strength his idol is Superman. But I cannot really connect the Flash into the equation. Aside from powerlifting, his time is spent with his kids, family, and yes, the barkada.

Currently, he co-owns Zest Power Gym in Quezon City. Zest Power Gym has been a consistent National Open Team Champion for 11 consecutive years from 1990-2000. As I saw it Zest has been the premiere gym for Powerlifting in the Philippines.

His diet is a hefty 6-7 meals per day. Enough for the strongest man in the Philippines. Now, how about training? I really don’t know. According to Eddie, you have to go to Zest to see it for yourselves. Eddie Torres has no specific reason he entered powerlifting, but he always wanted to develop strength and compete with the pros. For Eddie powerlifting is the best way to gain overall strength. To wrap it up, some advice to the uninitiated, on-training, and professional powerlifters, stay away from drugs, persevere, and compete!

Asian Powerlifting Championships:
1993 – 1 Gold, 2 Bronze
1994 – 1 Silver
1995 – 1 Silver, 1 Bronze
1996 – 1 Gold, 1 Silver, 1 Bronze
1997 – 1 Gold, 2 Silvers, 1 Bronze
1998 – 1 Gold, 1 Bronze
1999 – 1 Gold
2000 – 1 Gold, 2 Silvers

Asian Record:
317.5 kg Deadlift (110 kg class)

Philippine Records:
315 kg Squat, 317.5 kg Deadlift, 780 kg Total (100 kg class)
325 kg Squat, 325 kg Deadlift, 820 kg Total (110 kg class)
820 kg total is the highest All-Time total in the Philippines in any weight class. Acknowledged as “The Strongest Man in the Philippines.”
Personal Best Bench Press: 170 kg (National Open 2000)

The Ultimate 5-Day Bodybuilding Workout

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5-day bodybuilding workout
Photo by Victor Freitas: https://www.pexels.com/photo/man-about-to-lift-barbell-2261477/

Embarking on a 5-day bodybuilding workout journey requires commitment, and for those of you with the dedication to hit the gym five days a week, this schedule is tailored just for you. Let’s break down each day, ensuring you hit every major muscle group effectively.

Monday: Chest and Triceps

Chest

  1. Incline Dumbbell Press
    • 4 sets of 15, 12, 10, 8 reps.
  2. Flatbench Barbell Press
    • 4 sets of 12, 10, 10, 8 reps.
  3. Incline Dumbbell Flyes
    • 3 sets of 12, 10, 8 reps.
  4. Cable Crossovers
    • 2 sets of 15, 12 reps.

Triceps

  1. Pushdowns
    • 4 sets of 15, 12, 10, 8 reps.
  2. Bent-over Cable Extensions using a Rope
    • 3 sets of 15, 12, 10 reps.
  3. Dumbbell Kickbacks
    • 3 sets of 15, 12, 10 reps.

Tuesday: Back and Biceps

Back

  1. Lat Machine Pulldowns to the Front
    • 4 sets of 15, 12, 10, 8 reps.
  2. Close Grip Pulldowns to the Front
    • 4 sets of 15, 12, 10, 8 reps.
  3. Seated Cable Rows
    • 4 sets of 15, 12, 10, 8 reps.
  4. Hyper-extensions
    • 3 sets of 18, 18, 18 reps.

Biceps

  1. Incline Dumbbell Curls
    • 4 sets of 15, 12, 12, 10 reps.
  2. Standing Barbell Curls
    • 4 sets of 15, 10, 8, 6 reps.

Wednesday: Cardio and Abs

Cardio

  1. 30-45 min. of Bike, Treadmill, or Stairmaster.

Abs

  1. Crunches
    • 3 sets of 50, 50, 50 reps.
  2. Leg Raises
    • 3 sets of 25, 20, 20 reps.

Thursday: Legs

  1. Squats
    • 5 sets of 15, 15, 12, 10, 8 reps.
  2. Leg Extensions
    • 4 sets of 15, 12, 12, 10 reps.
  3. Lunges
    • 4 sets of 15, 12, 10, 10 reps.
  4. Leg Curls for Hamstrings
    • 4 sets of 15, 12, 12, 10 reps.
  5. Standing Calf Raises
    • 4 sets of 18, 18, 15, 12 reps.

Friday: Shoulders/Biceps or Triceps Superset

Shoulders

  1. (Military) Barbell Press Behind the Neck
    • 4 sets of 15, 12, 10, 8 reps.
  2. Standing Side Laterals
    • 4 sets of 15, 12, 12, 10 reps.
  3. Upright Rows with Barbell
    • 3 sets of 12, 12, 10 reps.
  4. Seated Bent Over Dumbbell Laterals
    • 4 sets of 15, 15, 12, 12 reps.

Biceps or Triceps Superset

  1. Tricep Pushdowns on Cable Machine Superset with Barbell Curls
    • 4 sets of 15, 12, 12, 10 reps.
  2. Seated Dumbbell Extension Superset with Dumbbell Hammer Curls
    • 3 sets of 15, 12, 2, 10 reps.

The Breakdown of Gains: Unleash Your Potential

Embarking on this 5-day bodybuilding workout routine is your key to unlocking a powerhouse physique. Each day strategically targets specific muscle groups, ensuring a comprehensive and balanced approach to your fitness journey. Let’s delve into the details of each session, guiding you on your path to greatness.

Monday Madness: Chest and Triceps Triumph

Kicking off the week with a chest-centric workout, you’ll sculpt your pecs to perfection. The combination of incline dumbbell presses, flatbench barbell presses, and targeted triceps exercises will leave you feeling the burn and laying the foundation for a robust upper body.

Tuesday Backlash: Back and Biceps Brilliance

Tuesday is all about building a powerful back and biceps that demand attention. From lat machine pulldowns to hyper-extensions, every rep contributes to a sculpted back. Paired with biceps exercises, this day ensures a symmetrical and formidable upper body.

Midweek Mayhem: Cardio and Core Crusher

Wednesday’s focus shifts to cardio and core. Elevate your heart rate with 30-45 minutes of cardio on your choice of equipment. Then, dive into an abs workout featuring crunches and leg raises, fortifying your midsection and enhancing overall endurance.

Thunderous Thursday: Leg Day Delight

Thursday is synonymous with leg day, a cornerstone of any comprehensive workout routine. Squats, lunges, and targeted exercises for hamstrings and calves promise not just strength but a well-defined lower body that complements your upper body gains.

Flex Friday: Shoulders, Biceps, or Triceps Tumult

As the week concludes, it’s time to focus on shoulders and arms. The military barbell press, lateral raises, and superset exercises for biceps or triceps ensure that your upper body gains reach their peak, leaving you with arms that command attention.


Conclusion: Unleash Your Potential

Following this 5-day bodybuilding workout routine is your roadmap to unleashing your full potential. Consistency is the key, so stay committed, make adjustments as needed, and witness the transformation of your physique. Remember, it’s not just a routine; it’s a journey to becoming the best version of yourself.


Frequently Asked Questions (FAQs)

  1. Can I modify the schedule to suit my specific goals?
    • Absolutely! Feel free to make adjustments based on your individual fitness goals and preferences.
  2. Is it necessary to follow the routine exactly as outlined?
    • While the outlined routine is effective, flexibility is crucial. Listen to your body, and make modifications as needed.
  3. How long should I rest between sets?
    • Aim for 60-90 seconds of rest between sets to optimize muscle recovery and performance.
  4. Can beginners follow this routine?
    • Beginners can use this routine with lighter weights and fewer sets. Gradually increase intensity as you gain experience.
  5. What if I miss a day in the schedule?
    • No worries! Simply resume the schedule on the next available day, ensuring consistency over time.

Know your body type for an effective exercise and lose weight

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body type

Embarking on the journey to fitness is more than just lifting weights or hitting the treadmill. It’s a personalized experiment where individuals, acting as scientists, tweak training and dietary variables to achieve optimal results. Ever wondered why different strategies lead to success? The answer lies in genetics. This article explores specific strategies tailored to body types—Endomorph, Ectomorph, and Mesomorph—unveiling exercise and dietary tips for maximum progress.

Ever seen that woman who runs a couple of days per week and looks to be in perfect shape?  Or that guy who lifts when he gets a chance, yet is muscular and shredded beyond belief?

What’s responsible for such a wide variety of training and nutrition strategies that still lead to success? Genetics. Of course, you probably already knew this. What you may not know are some of the specific strategies you can use to accelerate your progress based on your body type (and therefore your genetic makeup). Below we outline the three basic body types (Endomorph, Mesomorph, and Ectomorph) and recommend basic exercise and dietary tips to maximize your efforts. 

Below we outline the three basic body types (Endomorph, Mesomorph, and Endomorph)

Endomorphs

Endomorphs are generally those with a large bone structure. They can probably hoist some relatively heavy weights around the gym, but with a slower metabolism, fat loss is very difficult, which can hide their hard-earned muscle gains (or fat loss).

As opposed to the ectomorph, the endomorphs must concentrate on maximizing fat loss by adding aerobic-type exercises. How much cardio? The American College of Sports Medicine recommends: “at least 30 minutes daily, preferably every day of the week in a target heart-zone rate of 60% to 75% of max.” (Heart rate monitors are great for gauging your aerobic training). 

Resistance training should follow the cardiovascular portion with an emphasis on muscular endurance (performing reps of 15 or more with short rest periods between sets). Unlike the ectomorph, the endomorph has more work to do in order to see progress. To help you out, we have included some general training guidelines below. 

ExercisesSets and Reps
Include both compound and isolation movements in your resistance training.    
To avoid plateaus, mix up your exercises frequently, and the order in which you do them.
Avoid training too heavy too often.
Do a few more sets than usual, 12 for larger muscle groups and 8-10 for smaller ones.             
Keep reps high even on heavy days (12-25)

Ectomorph

Ectomorphs have very high metabolic rates. This makes it difficult for them to gain both muscle and strength.

The ectomorph faces a much greater challenge than does the mesomorph in gaining muscle and therefore must be patient with muscle gains when resistance training.  Those with this body type should stick to the basic hypertrophy phase of training (in the 8-12 rep max range).

Fewer reps mean going heavy – a high-intensity workout.  In turn, a longer rest period in between sets is necessary so you’re thoroughly recuperated between sets.

The ectomorph should limit high-intensity cardiovascular work (only about 20 min 3 times per week rather than every day). Finally, ectomorphs should stick to the basic mass-building movements that hit major muscle groups and deep muscle fibers. 

For example, squats, presses, and deadlifts work for many major muscle groups at once and provide excellent muscle-building stimulus (avoid isolation-type exercises). Be patient and watch out for overtraining. If you don’t see the gains – adjust your workout intensity and diet rather than the frequency of your workout.

ExercisesSets and Reps
basic compound movements (bench press, squat)
avoid isolation exercises that works smaller amounts of muscle.
do up to around 10 sets for larger body parts, 6-8 for smaller.
don’t take warm-up sets to failure.
focus on 6-10 range for reps, this is optimum for putting on size.

Mesomorphs

This is the guy or gal who comes into the gym and doesn’t really look as if he knows what he is doing, nor does he stay very long, yet grows like a weed.  Some of these people make enormous progress despite their complete lack of training or nutritional knowledge – imagine what they could do if they did.  Mesomorphs can basically get away with doing less and achieving more. 

However, mesomorphs are also more prone to overtraining because they see results so quickly. They also tend to do the same routine over and over, again because they see results. This could in fact lead to decreased gains. For this reason, it is recommended that mesomorphs change up their routine often.  Pyramid training is an ideal method for this body type.

Mesomorphs should include both compound and isolation movements in their routine. Meso’s should hit the gym with a vengeance. They have a head start and should make the most of their genetic advantage. Cardiovascular exercise is of course recommended but at a maximum of 30 minutes about four times per week.

ExercisesSets and Reps
traditional bodybuilding: 
basic compound exercises followed by single-joint isolation exercises.
focus on the 10-rep range.
cycle periods of heavy lifting with those using lighter weights (more reps).
3-4 sets/exercise with 2-4 exercises/body part.

Summary

In summary, even if you have been training for years, finding the right combination of sets, reps, frequency, and intensity can be a complicated process.  Make sure you are making the most of your workouts by considering your genetic makeup.

If you are a beginner, concentrate first on building a foundation and then utilize some of the parameters mentioned above. Finally, don’t mindlessly hit the weights.  Stick to a plan and keep a concise record so you can note what works for you. If you are not seeing results despite your honest efforts, throw out your current routine and try something new. 

Whatever you do…. don’t give up.

Frequently Asked Questions:

  1. How do I determine my body type?
    • Body types are generally categorized as Endomorph, Ectomorph, and Mesomorph. Assess your natural tendencies, metabolism, and response to exercise to identify yours.
  2. Can I change my body type through training?
    • While you can’t completely change your body type, you can modify your physique through targeted training and nutrition.
  3. What role does genetics play in fitness?
    • Genetics influence factors like metabolism, muscle growth, and fat distribution, impacting your response to different training and diet strategies.
  4. Is cardio essential for muscle building?
    • Cardio is beneficial for overall health, but excessive cardio may hinder muscle gains. Finding the right balance is key.
  5. How often should I change my workout routine?
    • Changing your routine every 6-8 weeks can prevent plateaus and keep your body responding to stimuli.

2000 PBSF Bodybuilding Gallery

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December 17, 2000, Pope Pius Theater,
1175 United Nations Ave, Paco, Manila, 1007 Metro Manila

Ironnman and Ironnmaiden 2000 Gallery

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December 2, 2000
Greenhills Theater

Dan Duchaine Unchained: THE “GURU” BREAKS THE SILENCE ON STEROIDS

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Dan Duchaine
By Anonymous - Original publication: Underground Body Opus. Xipe Press.Immediate source: Underground Body Opus. Xipe Press., Fair use, https://en.wikipedia.org/w/index.php?curid=73041535

Dan Duchaine, in the past decade, has lived the sort of life we read about in pulpy suspense bestsellers. Yet there’s nothing glamorous about trafficking illegal drugs into the United States, as he’ll tell you.

Dan Duchaine first did time in prison for being involved in a Mexican conspiracy to manufacture anabolic steroids for illicit export to the U.S. He then spent 36 months behind bars as penance for interstate sales of GHB-an over-the-counter sleep aid available in health-food stores.

Today he’s hailed as the “guru” of sports medicine and nutrition, with a top position at Next Nutrition and a hot column in Muscle Media 2000, a magazine that’s gained both scorn and respect for its honesty about natural supplements and steroids as well as an anabolic therapy for AIDS patients. All this acclaim is not bad for a guy like Dan Duchaine, whose formal training is in theater, not sports medicine. Duchaine failed miserably as an amateur bodybuilder in the 1970s has been married three times, and recently admitted to MuscleMag that he has a guiltless love of junk food and is really a “lesbian trapped in a man’s body,” as he prefers dealing with women as opposed to male-bonding with egotistical guys in gyms. These days, Duchaine doesn’t even hang around with bodybuilders, preferring to keep a low-profile existence in San Diego.

MUSCLEZINE: First off let’s talk about your upcoming seminar at Strong and Shapely Gym. What do you talk about at your seminars? Do you give a presentation on natural supplements and growth-enhancing drugs, or is it mostly a Q&A session?

Dan Duchaine: It’s usually things I’ve been working on that I think might be important to the audience. It may be anabolic steroids or some derivative of that. However, you have to gauge your audience. Obviously, if you have an audience with a lot of women, then they’re not going to be interested in steroids, so I try to do a mix of information about cutting-edge supplements that may not even be out yet or may be about to appear. That doesn’t mean I am going to sell them!

MZ: Let’s go over some basic background because not all of my readers may be familiar with you. When did you first become interested in bodybuilding, and particularly sports medicine?

Dan Duchaine: Well, I have no formal training in either. I have a college degree in theater arts. For a short time after college, I competed as a bodybuilder around the New England area. From about 1977 to 1981. After that, I decided that I had been a miserable bodybuilder, even though I had done all the right things-going to all the steroid doctors in L.A., and found European steroids. I used my fair share of steroids, but I still wasn’t very good. Obviously, something wasn’t working, and the doctors and the pharmacists couldn’t really answer my questions. So I started looking into steroids on my own. I happen to be a pretty bright person, probably “near genius” on anything I’ve pursued. Then the laws changed about 1990 and steroids weren’t as accessible. At that time people became interested in natural supplements. Up until 1990, there was nothing interesting in the supplement market. Everybody wants to buy a supplement as if it were a drug, but up until then, most of them were concentrated foods. I always thought, “Why eat protein or egg powders when you can just eat an egg? Why have milk protein powder if you can just eat cottage cheese?”

MZ: Now, for those of my readers who aren’t familiar with you, can you talk about the time you did in prison?

Dan Duchaine [laughs]: Which time, Scott? [Laughs again.] I went to prison twice. I went to prison in 1987. There was a very odd time in my life when I started doing a small retail steroid operation. I had a price list going out in the mail, and it grew out of having friends who were steroid dealers. They wanted to get mail-order customers. They mailed out their price list to people who had bought my Underground Steroid Handbook. For the longest time, I said, “I’m not going to sell steroids because I don’t know where to get them.” Then there was a point in my life when I left my first wife. I left with nothing because she took everything. I was a little low on cash and had an acquaintance who had the ability to get anabolic steroids.

So I said I’d throw my price list in with the others. I actually probably undercut the others, so my list was much more attractive. Mostly the customers were people who would buy $100 to $200 at a time. A couple of things happened. I started getting a lot of things from a steroid dealer in Europe who wanted to move products through America. He extended me some credit, and I couldn’t do all the selling myself so I started wholesaling things out to other dealers. And Dianabol, the most popular oral steroid withdrawn from the market, both the generic and the trade name…I was looking around for a replacement. All of the replacements were very poorly done. You could pick up a tablet and write your name on a chalkboard. It was that bad.

There were some tablets out from England and India that were very nice. Guys would show up at the L.A. airport and I’d get a few hundred bottles, but I’d never know when they’d come back. Then I had the opportunity to work with someone I’d never met before. He was working with a small drug company in Tijuana that was making generic drugs for the Mexican market. They specialized in antibiotics like Tetracycline. We had a meeting one day and he said, “Could you use some Dianabol?” I said, “Damn right I can, but I’m not a drug smuggler.” He said, “We can get it over the border for you.” I told him that I was mostly a retail guy and asked him how much I’d have to buy. He said 5,000 bottles. I said, “I don’t know. That would last me a year.” Then I talked to a friend of mine, and we agreed that we could move it out of Mexico, so that’s how we started with this manufacturing company, Laboratories Milano. For a short time, my job was to dream up the kind of steroids they’d make. I’d find an example on the market and maybe change the packaging and labels.

After half a year, I noticed the U.S. Federal Government was starting to follow me around. And I thought, “This is not a hobby anymore.” So I left that whole conspiracy and left the steroid business and moved to San Francisco. I started working with Champion Nutrition. About the middle of 1987, the government swept up everyone who was ever involved with that conspiracy and I happened to be at the beginning of it. I did 10 months in prison at that time. After I was released on probation, I stupidly in about 1991 met up with a friend who had a longevity club selling GHB. The GHB supplement used to be available in health-food stores until the FDA realized it was really a sleep aid. It could knock you out in 20 minutes. Even though they can’t really ban a drug-only Congress and the DEA can do that-they can enact these weird Catch-22 labeling laws. So as long as you’re selling GHB in your state, they can’t touch you, but if you ship a bottle of a substance they don’t really like across state lines, there is no possible way to fulfill the labeling requirements.

So we just didn’t put labels on the GHB bottles, with no claims whatsoever. We just called them research chemicals. The government kind of got pissed about that. Unfortunately, it was supposed to be a finite thing. We had very little GHB left. We had a little Clenbuterol at the same time. It was an already established longevity buyer’s club. Unfortunately for us, one of the customers was an undercover FDA agent so I got my tit caught in the wringer. It was a stupid thing for me to do. Even though I can argue that it wasn’t worth 36 months because it wasn’t really an illegal drug, hey-I take the responsibility. I did my time. I learned a lot in prison about how to make money in legitimate avenues. I probably made more money in prison than the prison officials!

MZ: Is there anything still legally pending against you that you can talk about?

Dan Duchaine: No, I’m on supervised release. All my indictments are behind me.

MZ: Do you know of a recent surge of counterfeit steroids in the U.S.?

Dan Duchaine: I don’t know. First off, I’m in San Diego, and I don’t train at a bodybuilding gym. I’m pretty reclusive. I have an office here, but I don’t get many phone calls. And I don’t see many people around me using steroids on a day-to-day basis. Also, in San Diego, most of the steroids that are available are real and out of Mexico. I have no idea what’s counterfeit in other parts of the country, but I can tell you about what’s available in Mexico that’s counterfeit because even when Laboratories Milano closed down, all the packaging and labels were available to some of the minions. If you go to Tijuana or any of the border pharmacies, you’ll see odd steroids that look like they’re from France or Germany but they’re total fakes. At least when we were making steroids, you’d get exactly what it said on the label. But now you just have bottles with binders and talcum powder.

MZ: What should people look for if they suspect something might be counterfeit?

Dan Duchaine: I’d probably discount anything in bottles of tablets. It’s easiest to put 100 tablets in a bottle. Anything that’s injectable that’s a 10 cc vial is also probably counterfeit. However, if you can find single-use ampoules or tablets on a foil or plastic strip, those are pretty much real all the time in the U.S. However, in England, a lot of ampoules in foil or plastic are being counterfeited, but in America, that’s rare because most steroids coming into this country are smuggled here from Russia by the Russian Mafia in Brighton Beach, Brooklyn. I can’t say anything bad about the stuff the Russian immigrants in Brooklyn are selling because the quality is outstanding and the prices are reasonable. You can buy Growth Hormone at $35 for four I.U.s, and the best you can do otherwise is $80 for four I.U.s out of Mexico.

MZ: So what the Russian Mob in Brooklyn is selling is real?

Dan Duchaine: Yes, but eventually they’ll wise up and won’t give a shit and will realize they can make money selling fake stuff. That always happens. So, while the Russians are offering real stuff, people are going to be able to buy nice quality things.

By Scott Harrah
Originally published in MuscleZine; reprinted courtesy of NYZ Media.

Slimmers World Great Bodies 2000 Gallery

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October 31, 2000
AFP Theater, Quezon City

Boyet Andaca – Mr. Philippines 2000

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boyetandaca
boyetandaca

Boyet Andaca, also known as Aquilino Andaca Jr., was the current Mr. Philippines for 2000, and this was his second consecutive year holding the title. Born in Quezon City, Boyet is widely respected in the bodybuilding community for his impressive physique [1]. In addition to his bodybuilding success, Boyet works as a personal trainer and teaches various martial arts disciplines, including judo, boxing, arnis, and aikido at the Manila Polo Club.

It is worth noting that there is a website called Ironpinoy, which has been showcasing the Philippine fitness and bodybuilding community for over two decades. They feature some of the legends and new superstars of Philippine bodybuilding and fitness on their website and YouTube channel [3]. Furthermore, Ironpinoy Magazine, which has a Facebook page with over 4,794 likes, is a platform that brings together Filipinos who are interested in bodybuilding and fitness [4].

In conclusion, Boyet Andaca is an accomplished bodybuilder and martial arts instructor who has earned the respect of his peers in the bodybuilding community. Those who are interested in learning more about the Philippine fitness and bodybuilding scene may find Ironpinoy and Ironpinoy Magazine to be valuable resources [1][4].

2000 Mr. and Ms. Philippines Gallery

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WEATHER

Manila
few clouds
30.3 ° C
30.6 °
29.5 °
76 %
3.1kmh
20 %
Sat
30 °
Sun
37 °
Mon
36 °
Tue
36 °
Wed
37 °