Final Week: Ontario FIGURE Championships

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Final Week: Ontario FIGURE Championships


Just a few more days until showtime - Rose is definitely ready to rock the stage!

We’re finally here. After about 16 weeks of training and dieting, we can see the finish line. It’s been a great experience getting the opportunity to work with an athlete like Rose. She has worked her butt off getting ready for the Ontario’s and it shows – she’s added just the right amount of muscle while achieving her best conditioning to date. Overall, she looks great – Team Pro Sport Conditioning is very proud of her.


On Friday night, we finished our final hard workout at Fitness 365. The great thing about this gym – and why I call it the Mecca of Canadian Bodybuilding – is that there is always great energy, no matter what time of day it is. You also never know who you’re going to see on a given day. Last week, we spotted former heavyweight boxing contender George Chuvalo training. This gentleman (now into his seventies) went to war for 15 rounds with Muhammad Ali back in the day. This week it was IFBB Pro Bodybuilder Mike Asiedu who rolled in to join the usual cast of physique artists that make Fitness 365 so interesting.



Abs are etched in and legs are looking great.

Anyway, back to the workout. We hit legs again – really high on the volume with light to moderate weight – for a solid hour. Started things off with leg extensions (which we rarely do) as a superset with Goblet squats  for sets of 20 reps each. Leg Presses, Reverse Hacks, Leg Curls, Stiff-Leg Deadlifts and Standing Calf Raises were all on the menu that day, followed by another half hour spent going over posing. Coach Darren Oliver also popped in to take a look at Rose, and gave some great tips to help with her posing and stage presence. The thumbs up from Darren was a perfect vote of confidence going into the show.

Exercise Sets & Reps
Leg Extensions superset with Goblet Squats 5 sets of 20 reps
5 sets of 20 reps
45-Degree Leg Presses 4 sets of 20 reps
Reverse Hack Squats with  Stiff Leg Deadlifts 4 sets of 15
4 sets of 10 reps
Lying Leg Curls with Horizontal Leg Presses 4 sets of 15 reps
4 sets of 10 reps
Standing Calf Raises 2 sets of 50

Lights out shot of Rose from the back.


This week is a little easier as far as training goes. Rose will do a couple of light upper body workouts – chest, shoulders and arms early in the week, followed by a mini-depletion workout (upper body and abs) on the Wednesday. We’ll do this to get rid of as much glycogen as possible before we start adding some more carbs back into the diet. No training or cardio on Thursday or Friday – just posing and getting rid of any excess water.


And of course, it’s showtime on Saturday. Tickets are still available to the Toronto Pro Super Show – it’s shaping up to be a great weekend. The Expo show floor will be featuring Olympic Weightlifting, Powerlifting, Arm Wrestling and Strongman. On the Expo stage, you’ll find the pre-judging of the women’s bodybuilding, fitness, figure and bikini events. In the John Bassett theater, the finals will be held for all Pro physique events, including Men’s Bodybuilding. Also in the John Bassett theatre will be the Ontario Championships. Come on out and show your support for Ontario’s best amateur bodybuilding, fitness, figure and bikini competitors.

By |June 14th, 2011|Features|

About the Author:

Coach PK
A co-founder of Strong Athlete, Coach PK is a lifelong athlete whose passion is to help others realize their physical potential. Coach PK has nearly two decades of experience in high-performance athletics and sports nutrition. His no-nonsense programs integrate intense strength training, metabolic conditioning and performance nutrition to achieve results. Coach PK’s clientele includes physique competitors, fitness models, martial artists, law enforcement professionals and dedicated individuals who want to be stronger physically and mentally. To set up a consultation, Coach PK can be contacted at

One Comment

  1. Alyssa Gaitan April 24, 2012 at 9:50 AM - Reply

    Wow, great article.Really looking forward to read more. Keep writing.

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