gym jewellery cj banner lower horizontal 1-1-b.jpg

Posted 02 September 2019 by

TRIBUTE - Best Of: Franco Columbu

Biography, Photos And Quotes


Franco Columbu (August 7, 1941 – August 30, 2019) was an Italian actor and bodybuilder.

Franco scr3.jpg

Starting out his athletic career as a boxer, Columbu progressed into the sport of powerlifting and later bodybuilding, winning the title of Mr. Olympia in 1976 and 1981. At one time he was considered to be one of the world's strongest men and held a number of powerlifting and weightlifting world records. At 5 feet and 5 inches in height, Columbu is shorter than most of his bodybuilding competitors, but that has not prevented him from achieving widespread success.


Franco Columbu is also famous for being a long time friend of Arnold Schwarzenegger, whom he met in Munich in 1965 and competed against in several international-level bodybuilding competitions. For the Mr. Olympia competitions however, he competed in the under 200 lb (90.7 kg) category, whereas Schwarzenegger was in the over 200 lb category. The final champion was determined by a pose down between the two class winners. 

Franco scr1.jpg

In addition to his athletic accomplishments, Columbu has also made intermittent minor forays into acting. Appearing alongside Arnold in Pumping Iron, he has also appeared in cameo roles in Conan the Barbarian, The Terminator, The Running Man and starred in his own films, notably, Beretta's Island.

Franco scr2.jpg

He held doctorates in chiropractic and nutrition.

In the movie Pumping Iron Columbu is shown to lift an awkwardly parked Fiat car out of its parking spot.

"Winners Do What They Fear"
- Franco Columbu


Columbu was the best man at Arnold Schwarzenegger and Maria Shriver's 1986 wedding.
One of Columbu's feats of strength was to blow up a hot water bottle until it burst.

Franco scr4.jpg

In the Arnold Schwarzenegger film Last Action Hero, the words "A Franco Columbu film" appear on the screen at the beginning of Jack Slater IV (a film within the film) as a tribute to Columbu.

Franco scr5.jpg

In Terminator, Columbu plays the infiltrating terminator in Reese's flashback/dream in which the picture of Sarah Connor is destroyed by fire.

In the opening scenes of Conan the Barbarian, Columbu plays a 'pictish scout', complete with mustache, wig and blue body-paint.

Columbu competed in the 1977 World's Strongest Man competition and finished fifth, despite not being able to complete all the events having broken his leg in the 'Refrigerator Carry' event.

I'm the strongest bodybuilder who ever lived, I think."
- Franco Columbu


Bodybuilding Titles

  • 1968: NABBA Mr. Universe (Most Muscular)
  • 1969: IFBB Mr. Europe (Medium)
  • 1969: NABBA Mr. Universe (Most Muscular)
  • 1969: NABBA Mr. Universe (Short)
  • 1969: IFBB Mr. Universe (Short)
  • 1970: IFBB Mr. Europe (Short & Overall)
  • 1970: AAU Mr. World (Pro Short)
  • 1970: IFBB Mr. World (Short)
  • 1970: IFBB Mr. Universe (Short & Overall)
  • 1971: IFBB Mr. World (Short & Overall)
  • 1974: Mr. Olympia (Lightweight)
  • 1975: Mr. Olympia (Lightweight)
  • 1976: Mr. Olympia (Lightweight & Overall)
  • 1981: Mr. Olympia

Powerlifting titles

Champion of Italy
Champion of Germany
Champion of Europe

Powerlifting world records

Bench press 520 lb (236 kg)
Squat 655 lb (297 kg)
Deadlift 750 lb (340 kg)

Weightlifting records

Olympic press 325 lb (147 kg)
Snatch 270 lb (122 kg)
Clean and jerk 400 lb (181 kg)


Amateur Boxing Champion


(August 7, 1941 – August 30, 2019)

Posted 06 January 2015 by

Best Of Lou Ferrigno

Photos And Quotes

Best Of Lou Ferrigno Photos And Quotes

“To be a champion you must act like one, act like a champion”
- Lou Ferrigno


“The attitude is very important. Because, your behaviour
radiates how you feel”
- Lou Ferrigno


“Bodybuilding saved my life because I overcame the nerd stage. I got picked on. I was fascinated with power, and then I decided to take that direction because I knew that it would make me feel good about myself”
- Lou Ferrigno


“If you are going to try and hide something, sooner or later people
are going to find out”
- Lou Ferrigno


“Pumping iron is not what it used to be. It doesn't have the personality it used to. When we started out, people who worked out had nothing. Now there is so much money involved; back then it was the love of the sport. We appreciated what we have. Today it's not the same”
- Lou Ferrigno


“There is no excuse for anyone not to train three times a week. People want to look fat. Anyone can change their mind if they want to. It's all about motivation”
- Lou Ferrigno


“The truth is, I've been the Hulk my whole life”
- Lou Ferrigno


“I have a tremendous passion for fitness, I love challenges
and I am a very driven guy”
- Lou Ferrigno


“I never think about losing”
- Lou Ferrigno

Louis Jude Ferrigno (born November 9, 1951) is an American actor, motivational speaker, fitness trainer/consultant, and retired professional bodybuilder. As a bodybuilder, Lou won an IFBB Mr. America title and two consecutive IFBB Mr. Universe titles, and appeared in the bodybuilding documentary, Pumping Iron. As an actor, he is best known for portraying the title role in the CBS television series, The Incredible Hulk.

Posted 21 December 2014 by

Best Of Muhammad Ali

Photos And Quotes

Best Of Muhammad Ali Photos And Quotes


“I know where I'm going and I know the truth, and I don't have to be what you want me to be. I'm free to be what I want.”
- Muhammad Ali


“I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.”
- Muhammad Ali


"I've seen George Foreman shadow boxing, and the shadow won"
- Muhammad Ali


"I done wrestled with an alligator, I done tussled with a whale; handcuffed lightning, thrown thunder in jail; only last week, I murdered a rock, injured a stone, hospitalised a brick; I'm so mean I make medicine sick"
- Muhammad Ali


"Float like a butterfly, sting like a bee" - Muhammad Ali


"It isn't the mountains ahead to climb that wear you out;
it's the pebble in your shoe"
- Muhammad Ali


"Service to others is the rent you pay for your room here on earth"
- Muhammad Ali


"A man who views the world the same at fifty as he did at twenty has wasted
thirty years of his life" - Muhammad Ali


"Hating people because of their color is wrong. And it doesn't matter which color does the hating. It's just plain wrong"
- Muhammad Ali


"I'm so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark."
- Muhammad Ali


"No one knows what to say in the loser's locker room" - Muhammad Ali

Muhammad Ali

Born: January 17, 1942 (age 72)
Louisville, Kentucky, U.S.

Rated at Heavyweight
Height: 6 ft 3 in (191 cm)
Reach 78 in (198 cm)
Stance Orthodox

Boxing record
Total fights: 61
Wins: 56
Wins by KO: 37
Losses: 5
Draws: 0

Posted 02 January 2015 by Su Farrell

Su Farrells 10 Tips To Reach

Your fitness Goals

Su Farrell Top 10 Tips To Reach Your
Fitness Goals In The New Year



This is crucial. Yes, when you’re out and about, you can make “healthy choices” but do you actually know every ingredient that is in that salad you just bought? Probably not. Meal prep, once you are practised, can be super fast and efficient. Find a system that works for you. I like to prep my food every night but I know people that do it once or twice a week.  And ultimately, it is the most financially viable option too. And that way you know EXACTLY what you are putting into you body.


This is the most important thing when trying to get into shape. Changes don’t happen overnight and sometimes it can be a slow process, but unless you are consistent, you will struggle to change your body. Have faith in yourself and the process, and the results will come.


Progress pictures are so important. I may get people going crazy at me and calling me arrogant for the amount of selfies I post during my prep but what better way to compare the changes in your body than with pictures. I also find looking back at these pictures after the event is a great motivational tool. “Ooooh, I want to be that lean again” or “Hmmmm, my legs weren’t quite in proportion to my shoulders so I need to work my legs more”.


So you decide to get into shape, which is great, but do you have a specific goal in mind? Unless you do, will you ever be happy? And these goals will change as you go on of course, but start somewhere, hit that target and then choose a new goal. From my experience, I need something to make me stick to my diet plan, it may be a competition or a photo shoot, but I have a specific goal in mind…Always.


The scale can be deceiving. There are other, much more reliable ways of tracking your progress. (See point 3). Pictures are the best way in my opinion, but measurements are another option. The scale may stay the same but if you are sticking to your plan, your body probably looks completely different. Don’t be discouraged.


I have a Coach, I always have. You will ALWAYS see your body differently to how others see you. Sometimes you need another set of eyes to assess the situation. And if you are coaching yourself, who do you have to answer to if you slip up on your diet? It’s always easier to convince yourself you need a cheat meal when you are hungry, right? A Coach, not so much! Regular check in’s with your coach are a valuable tool to keep you on track. Even if you lie on your food log, if you are sending them pictures, they will know! And hopefully call you out on it.


When I decide on a competition, I post all about it on social media. This keeps me accountable as once I’ve told people my plans, there is no going back. If I keep plans to myself, the option is always there for me to pull out. And that is not cool. Tell EVERYONE what your plans are, that way you really can’t go back on your word.


The environment you train in can have a HUGE impact on the way you train. If you are surrounded my like minded people who take their training and diet seriously, the chances of you taking your plan seriously are a lot higher. Train with people who are better than you so you are always striving to keep up. Train with people who will push you to be your best. Make sure you find a gym that has all the necessary equipment you need for your goals.


This one is especially for the ladies as men tend to be the opposite and lift too heavy! We (womoen) do not possess enough testosterone to get MASSIVE without some kind of assistance so don’t be afraid. Lifting heavy will give you a great shape which light weights just won’t give you. Stop trying to “tone” up and aim to increase your muscle mass instead. As I said, there is only so much muscle you can put on naturally and this will never be too much, trust me. And the more muscle mass you have, the more fat you will burn so get on it.


There is nothing better than the feeling of putting on a new outfit before hitting the gym. It may be a new vest or a new pair of sneaks but trust me, your motivation will increase ten fold if you feel good in what you are wearing. Some of my best training sessions have been after a little shopping spree! And you can never have too much training kit, right?!

Twitter: @sufarrellfigure
Instagram: @sufarrellwbffpro BodySpace: @sufarrellfigure

Posted 17 December 2014 by

Best Of Frank Zane

Photos, Quotes And Video

Best Of Frank Zane Photos, Quotes And Video


“Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible.”
– Frank Zane


“Live your life by the hour, not by the day.
What will you achieve in the next hour?”
– Frank Zane


“The more you’re obsessed by something, the better chance you have
of achieving it.”
– Frank Zane


“A lot of guys have better genes but if you work hard and consistently,
you can outperform them.”
– Frank Zane


“Continuity is how you build a physique.”
– Frank Zane


“Being weak is a choice, so is being strong.”
– Frank Zane


"To be successful in bodybuilding you have to be a good observer" - Frank Zane


Frank Zane

Nickname: The Chemist Born June 28, 1942 (age 69)
Height: 5 ft 9 in (1.75 m)
Weight: Contest: 185 lb (84 kg) Off-season: 200 lb (91 kg)
Pro-debut: 1961 Mr. Pennsylvania, 1961
Best win: IFBB Mr. Olympia 1977-1979, three consecutive times,
Predecessor: Franco Columbu
Successor: Arnold Schwarzenegger
Retired: 1983


Posted 12 December 2014 by Renato

Bodybuilding Motivation:

No Easy Way Out

Bodybuilding Video Motivation: No Easy Way Out!

no easy way out scr1.jpg


Posted 11 December 2014 by

The 30 Best Mike Tyson

Photos And Quotes

Best Of Mike Tyson Photos And Quotes

1) "That's what people respect, the fact that I wasn't a chump
that laid on his back and gave up." - Mike Tyson


3) "I just want to conquer people and their souls." - Mike Tyson


5) “When you have something in life that you want to accomplish greatly, you have to be willing to give up your happiness…I’ve lost all my sensitivity as far as being embarrassed, being shy, you just have to lose that.” - Mike Tyson



7) "I just want to do what I do best, and that's fight. I love it" - Mike Tyson



9) "I have the same malice in my heart as far as the fight game is concerned, but outside the ring, I won't say anything a dignified man won't say" - Mike Tyson



11) "Everyone says “I wish I was in your shoes…”, the hundreds of people that wish they were in my shoes don’t know the tenth of it. If they were in my shoes they would cry like a baby.” - Mike Tyson


12) "I could feel his muscle tissues collapse under my force. It's ludicrous these mortals even attempt to enter my realm" - Mike Tyson


13) “Whatever you want, especially when you’re striving to be the best in the world at something, there’ll always be disappointments, and you can’t be emotionally tied to them, cos’ they’ll break your spirit.” - Mike Tyson


14) "As long as we persevere and endure, we can get anything we want" - Mike Tyson


15) "When I fight someone, I want to break his will. I want to take his manhood. I want to rip out his heart and show it to him" - Mike Tyson


16 “I’m gonna make sure you talk about me, and your grandkids and kids after that gonna know about me…your great grandkids will say “wow, wasn’t that a bizarre individual?” - Mike Tyson


17) "I'm a dreamer. I have to dream and reach for the stars, and if I miss a star then I grab a handful of clouds" - Mike Tyson


18) "I ain't the same person I was when I bit that guy's ear off" - Mike Tyson


19) “Unfortunately, sometimes you can’t have fun accomplishing your goals. Sometimes people don’t have the determination, the will, the steadfastness, the tenacity, they give in under the slightest struggle.” - Mike Tyson


20) “We live in a society where we basically live and strive on what people think about us. We’re more visual people so what we see is basically what we believe which is not necessarily true.” - Mike Tyson


Mike Tyson

Born June 30, 1966
Brooklyn, New York City, New York, U.S.

Total fights: 58
Wins: 50
Wins by KO: 44
Losses: 6
Draws: 0
No contests: 2

Posted 10 January 2015 by

Best Of 8x Mr Olympia Ronnie

Coleman Photos And Quotes

Best Of 8x Mr Olympia Ronnie Coleman Photos And Quotes

“Everybody wants to be a bodybuilder, but don’t nobody want to
lift no heavy-ass weight.” - Ronnie Coleman


“Hard work and training. There’s no secret formula. I lift heavy,
work hard and aim to be the best.”
- Ronnie Coleman

Ronnie scr1a.jpg

"I've attained my mass basically by training hard and very, very heavy."
- Ronnie Coleman


"The next thing I would have to go with is diet because it is so hard and mentally tough. By comparison, the training is the easiest of them all because it's my hobby as well as my job."
- Ronnie Coleman

Ronnie scr2a.jpg

"A day in the life of Ronnie Coleman mainly consists of eating,
training or sleeping."
- Ronnie Coleman


"My biggest competition is always myself. I mean no disrespect, but I do not look at any of the guys as being my competition for the simple reason that I can't control how they're going to look. I can only control how I look."
- Ronnie Coleman


"I'm always positive when it comes to professional bodybuilding, hell I'm Mr. Olympia for God's sake. If I'm number one in our sport and I have a negative attitude then our sport don't need me and I don't need our sport. There are problems and controversy in all sports. That's really unavoidable."
- Ronnie Coleman

Ronnie scr3a.jpg

“If you always do what you’ve always done...
you’ll always get what you always got”
- Ronnie Coleman


“You can’t do this if you’re not dedicated and determined, and have a strong faith. Because it’s extremely hard, especially trying to work a job and do it.”
- Ronnie Coleman

Ronnie Coleman

Ronnie Coleman is an American professional bodybuilder who holds eight straight wins as Mr. Olympia, a record career total that he shares with Lee Haney.
Born: May 13, 1964 (age 50), Monroe, Louisiana, United States
Height: 1.80 m
Weight: 135 kg

Posted 06 December 2014 by

Best Of Old School:

Serge Nubret, Photos & Quotes

"To be a good bodybuilder you must be a good observer" - Serge Nubret


"I love being sore, and when I feel sore I train even harder" - Serge Nubret


"Luck Doesn't exist, only hard (work) works" - Serge Nubret


"My MIND POWER gave me this body" - Serge Nubret


"Yes I have been asked this, but again, every set to FAILURE" - Serge Nubret


"Perfect form is the most important thing to have a perfect body, it's impossible to make a painting with a big brush" - Serge Nubret


"My training was based on concentration, and it's impossible to cheat when you are concentrated" - Serge Nubret


Serge Nubret


Born: October 6, 1938
Died: April 19, 2011 (aged 72)

Height at 6' 0"
Arms: 21",
Chest: 57",
Waist: 28",
Thighs: 27",
Calves: 19"
Competition weight at 200 lbs

Serge Nubret has many accomplishments as a bodybuilder. In 1960, Serge won the IFBB World's Most Muscular Man competition. In 1966, he earned the title Mr. Europe, then went on the win Mr. Universe in 1976. He also won the title of Mr. World in 1977.

Serge Nubrets workout routine here

Best Of Arnold

Best Of Jason Statham

Best Of Dwayne Johnson

Best Of Bruce Lee

Best Of Kai Greene

Posted 10 December 2014 by Jon Habeshy

6 Things That Make The

Perfect Training Partner

6 Thing That Make The Perfect Training Partner

training partner scr1.jpg

Having a good lifting partner can be one of the best tools in your arsenal that will propel your progress in the gym forward. Nothing spurs us on like another human being with which we have to be held accountable to. As the saying goes “Iron sharpens iron, man sharpens another." I have seen it firsthand the changes in people's physiques from having a consistent training partner.

I included periodization in this title. Why? Because that's also a useful tool for facilitating gains in the gym, but I'll get to that in a minute.

So what makes a good training partner?

1 - Flexiblity

Flexiblity: Every time I read articles on this topic everyone else says, "being on time." I get it, most of us don't have time to spend all day in the gym so we can't be waiting around for someone to show up before we start training. I would say beyond that being flexible is probably the most important trait of a good training partner. Maybe it's because I'm usually the one running late. You can't expect a mutually beneficial relationship to work unless there is some compromise on multiple fronts. Flexibility is paramount!

2 - Reliability

Reliability: Punctuality is only a small part of this equation, I'm referring to the ability to safely spot you when you are pushing your limits. Spotting, assisting with negatives, and providing forced reps are things that need attention to detail and safety awareness. A good training partner is reliable in this regard.

3 - Honesty

Honesty: I always like to think that I train with good form. I don't, but it's a nice thought! A good training partner is able to give honest, accurate feedback about what you're doing that may or may not need correction. A mutually beneficial partnership will be founded in honesty.

4 - Desire

Desire: You should seek to train with someone else that has a goal and similar drive. They don't have to have the same goal as you but they ought to be driven towards something. You compete in bodybuilding? Great! Does your training partner have to be a competitive bodybuilder also? Not necessarily. Some great partnerships have been between bodybuilders and powerlifters, strongmen or dare I say, men's physique athletes? I have trained with MPD guys and many are just as driven (if not more than the bodybuilders) in the gym! Among the list of legendary partnerships many of us know is John Meadows and Dave Tate. Bodybuilder and powerlifter... I'm pretty sure both have benefited from training with each other because the desire to improve is there.

5 - Culture

Culture: This isn't often discussed but it is something vitally important because this is where most of us physique athletes get so worked up. Most of the years I've been training when I have trained with partners or even a group (think 4-5 guys on a leg day), we have a culture of always "dogging" each other. We're always bringing each other back down to earth. Now since I don't always train with them when I did train with them and they'd start "doggin'" me I'd take it personally, or at least until I reminded myself that this is the culture of the group. I'd "dog" them right back and it's no big deal. I've also trained with partners or groups that are constantly giving each other positive affirmation and building each other up. That is a different group culture and there's nothing wrong with that. It's just different! You have to decide which is a better fit for you, if you try to combine those worlds it will most likely not end well.

6 - So what about periodization?

Periodization: Kinda silly to include this in an article about training partners isn't it? Here's my point: you will most likely put forth more effort when training with a partner than by yourself with your perfectly calculated periodize plan where you have to do 87.5% of your 1RM for 8 sets of 3 on 1 arm band presses. Don't turn down the opportunity to train with someone equally motivated because it doesn't fit with your "perfect" plan. Oftentimes I've set more PR's training with partners than alone, but I've also made the mistake of turning down opportunities to train with partners because it didn't fit my "plan." In the end, effort trumps planning in terms of yielding muscle gain and partners are one of the best ways to help us exert greater effort.

This is by no means a comprehensive list! There are lots of other things to consider when partnering up with someone in the gym. I hope this brings to light some factors you might not have considered. In the end, it's about finding ways to create more effort/intensity and few things do that as well as having a partner in the gym.

Written by Jon Habeshy


gmt banner_clean 1.jpg