Sunday, March 18, 2012

Henderson, NV

Timing by Xtreme Timing

Division: 5K

Place   Bib #   Name                    Time      Pace    Age   Gender  Age Ranking

________________________________________________________________________________________

1     875   Raymond Green          00:17:57   5:47    33    M       1 Overall Male

2     243   Jeremy Wallace         00:18:14   5:53    33    M       2 Overall Male

3     507   Denny Silva            00:18:20   5:55    31    M       3 Overall Male

4     807   David Bolanos          00:18:37   6:00    22    M       1 M-20 to 24

5     503   Jake Mazone            00:18:45   6:03    49    M       1 M-45 to 49

6     892   Sergio Ibarra          00:18:49   6:04    47    M       2 M-45 to 49

7     847   Paul Duncan            00:19:02   6:08    27    M       1 M-25 to 29

8     511   Herman Guerra          00:19:44   6:22    41    M       1 M-40 to 44

9     295   Tedd Pretty            00:20:21   6:34    38    M       1 M-35 to 39

10     912   Ulises Martinez        00:20:50   6:43    33    M       1 M-30 to 34 

“There are 3 types of people in the world…

those who think they give a s*%t,

those that don’t give a s*%t,

and those who give a s*%t.” – Irv Rosenberg

This quote was typical of Irv Rosenberg. My father used it a number of times during my adolescence. On February 5, 2006, he was diagnosed with pancreatic cancer. He fought “tooth & nail” to preserve his life and keep his hope alive. September 3, 2007, he passed…

Pancreatic cancer is the #4 cause of cancer death in the United States. In 2006, the American Cancer Society (ACS) predicted that 33,730 Americans (17,150 men and 16,580 women) would be diagnosed with pancreatic cancer. The ACS also estimated that 32,300 American men and women would die of pancreatic cancer in 2006. Of the 32,000 that are diagnosed, 80% will die within 6 months.

There is no cure for pancreatic cancer…only treatments that will extend ones life by mere months. However, there is still time to help & much that can still be done, with your two feet!

By participating in, or donating to the 4th annual Real Results fitness 5k & kids Dash. To be held Sunday, March 18, 2012 at The District at Green Valley Ranch. Money raised will benefit the Hirshberg Foundation for pancreatic cancer research and Nevada Cancer Institute."

Our goal is to raise at least $25,000 from now until race day. We know you may be approached by numerous charities; but we appreciate any kindness you can demonstrate no matter how big or small regardless if you physically participate in the race or not.

The District
2240 Village Walk Drive
Henderson, NV 89052
Guest Services Telephone: 702-564-8595

1. Train chest twice weekly
2. Lift as heavy as possible for 8-10 repetitions
3. Mentally prepare to be aggressive for each set every workout.
4. Keep a mental or written log to track performance
5. If you can do 4 sets of 10 repetitions in good form…increase weight
6. Train Chest with Back.  Move from set to set with little to no rest
7. Do incline dumbbell presses, cable flye, chest press machine, and pec dec
8. Do not lock elbows to rest during pressing movements
9. Train to momentary muscle failure on last set of each exercise
10. Never miss a workout for 3 months.  You only grow as a result of consistency.

Below is a testimonial from Ben and an example of his dietary regimen…

“Before I met Paul Rosenberg I was very out of shape and had an unhealthy lifestyle.  I consumed a lot of beer, pizza, burger, fries, chicken fingers, and chicken wings.  I really had no idea about proper  and nutrition.

A close friend of mine invited me to the gym one day to have a workout with Paul and give him a try.  From that first day I discovered really how out of shape I was.  So I trusted my friend and decided to work with Paul on a regular basis.  To start, I had to let go of all the familiar food choices and begin to cook for myself which was new for me.  Paul’s concepts on nutrition however made the dietary changes easy for me to understand and implement into so I picked up on the program quickly.

The workouts were always challenging for me but through Paul’s guidance and direction I also learned how to do things correctly.  Every single workout was different so I didn’t know what to expect which kept things interesting.  I began to train like an athlete as Paul put it.

I firmly believe that if someone follows Paul’s program with the eating plan and cardio regiment along with the weekly sessions with him that they will be guaranteed to see results.  Now at 33 I am in the best shape of my entire life.  I feel so strong and healthy.  Thanks Paul!”

6:45am

3 Egg whites, Swiss chard, steel cut oatmeal

10:45am

Protein shake

11:30am

Ahi tuna, asparagus, sweet potato

2:30pm

Chicken breast, collard greens, brown rice

7:30pm

Protein shake

9:00pm

Chicken breast, romaine lettuce

“My veggies were always raw.  Veggies consisted of Kale, Swiss chard, asparagus, bok choy, collard greens, broccoli, and cauliflower.  My complex carbs consisted of steel cut oatmeal, brown rice, sweet potato, and yam.  I ate steak once every 3 days.  My proteins consisted of chicken breast, tilapia, salmon, Ahi tuna, Mahi Mahi, round steak, and egg whites.”

SUNDAY, MARCH 13, 2011

5K OVERALL RESULTS LIST

Place Gun_tm  Chip_tm Pace  Name               City, State        Age Sex Div/Tot Div

===== ======= ======= ===== ================== ================== === === ======= =======

1   17:17   17:15  5:34 NICK SAVETGY       LAS VEGAS NV        OV M     1/3   MOVOV-5

2   18:01   17:59  5:48 DENNY SILVA        HENDERSON NV        OV M     2/3   MOVOV-5

3   18:01   18:00  5:48 MICHAEL BAKER      HENDERSON NV        OV M     3/3   MOVOV-5

4   19:02   19:00  6:07 PAUL DUNCAN        LAS VEGAS NV        26 M     1/17  M2529-5

5   19:26   19:22  6:14 SERGIO IBARRA      LAS VEGAS NV        46 M     1/19  M4549-5

6   19:38   19:36  6:19 LEANNNE JOHNSON    LELAND NC           OV F     1/44  F3034-5

7   19:48   19:45  6:22 TED PRETTY         HENDERSON NV        37 M     1/26  M3539-5

8   20:05   20:03  6:28 EDWARD ONG         HENDERSON NV        38 M     2/26  M3539-5

9   20:16   20:11  6:30 OSCAR GONZALEZ     HENDERSON NV        36 M     3/26  M3539-5

10   20:38   20:35  6:38 JAMES ALEJANDRO    LAS VEGAS NV        47 M     2/19  M4549-5