World Physique Magazine has added a new sponsored male athlete to our list. His name is Sherwin M. Pagtakhan. We would like to introduce our readers to him so you guys will better understand where he has been and where he is going. I would like you to welcome Sherwin!

There is a quote from the father of Presidents, Theodore Roosevelt, which Sherwin M. Pagtakhan has learned to live by throughout his life. That quote is, “Theodore, you have the mind but not the body, and without the help of the body, the mind cannot go as far as it should. You must make your body.”

Sherwin was born in Norfolk, Virginia and grew up in Oxon Hill, Maryland. He played football, baseball and track and field in high school. His passion for lifting weights came in his freshman year in high school when he first tried 135 pounds on the bench and it crashed down into his chest. He vowed from there that he would never let that happened again. He did his first bench press competition in his senior year in college in 1993 and won first place with a 405 pound bench press. That began his powerlifting career, which would last for almost 10 years. He’s won multiple state championships and a few national championships. His best lifts were 685 pounds on the bench press; 815 pounds on the squat; and 805 pounds on the deadlift. He ranked number 6 in Powerlifting USA for total in 2000.

In 2003, he lost over 70 pounds and did his first bodybuilding competition in July of that year. What made him change from powerlifting to bodybuilding? Read on into the interview and you will find out.

As far as his professional life, he has been in the IT field for over 15 years supporting the Department of Defense and the Intelligence Community. Yes, he is a 270 pound computer geek. He has two Masters Degrees from the University of Maryland (MS in Computer Systems Management and MBA in Technology Management). Currently, he supports our troops around the world, mainly in Iraq and Afghanistan. He is very proud of what he does, because he helps to save lives.

He currently lives in Waldorf, Maryland. He has a teenage son, Quentin. Sherwin already has him doing the Bowflex, but he does not want to get into bodybuilding. He just wants to get in shape to talk to girls….Ahh, to be young again! Sherwin is newly engaged to the love of his life, Tabatha. His parents have been married for over 40 years and he has two younger brothers, Naldo and Edwin. Family is the most important thing to Sherwin. He has had ups and downs in his life, but he states he wouldn’t change a thing.

“…My proudest moment to date as a bodybuilder was at the 2002 Lenda Murray show. Kevin Levrone was guest posing that night and when he looked at me, he said, “I thought I was the only one guest posing tonight.” You should have seen my smile for the rest of the night. Also, I had great compliments from Lenda Murray and Shawn Ray.”

WP: Sherwin, why did you decide bodybuilding out of all the sports out there?

In 2001 at the WPO Powerlifting Championships, I tore my right quadricep muscle attempting an 850 pound squat and that was the end of my powerlifting career. I was weighing in at over 300 pounds back then and my friends convinced me that I had a lot of muscle mass, and all I had to do was diet and cardio to go into bodybuilding. In 2003, I lost over 70 pounds and did my first bodybuilding competition in July of that year. When I was powerlifting, I used to tease all the bodybuilders carrying their gallon of water when they came into the gym. Now, I am the one carrying the gallon of water to the gym. How ironic. I really didn’t appreciate the sport of bodybuilding until I did my first competition. This is the hardest sport I have ever experienced, because you have to “train” 24 hours a day, 7 days a week. By “train” I mean eat, sleep and train bodybuilding. Getting ready for a bodybuilding competition is a full time job onto itself. You really have to be physically and mentally prepared to do a bodybuilding competition. The two videos that helped to influence me were “Pumping Iron” and Lee Haney’s Training Video. Also, growing up reading muscle magazines inspired me to, one day, be like those guys I saw in those magazines.

I also believe that bodybuilding is a team sport. I could not achieve my goals without the help of my trainers, nutritionists and workout partners. When I’m training, I don’t want to think about what I’m eating or what I’m training. That’s my trainer’s job. If he tells me to eat dirt, my next question is “how much?” 
 
WP: How long have you been lifting?

I’ve been lifting since my freshman year in high school to get ready for football season. That means that I have been lifting over 25 years and yes, it has taken a toll on my body. My joints, especially my elbows and knees, are not what they used to be. They get sore very easy and I have to be smarter than when I was younger. Advil is my best friend.

WP: You are sponsored by other companies. What companies are they?

The first company that sponsored me was EAS in 2002. This was the first time that I’ve ever had to do a photo shoot. They flew me out to Chicago and paid for everything. You can’t imagine my excitement when I saw my picture in an EAS ad in the magazines that I grew up wanting to be in so badly.

The second company that sponsored me was Muscletech in 2009. I had to do a before and after picture, which lasted for about 14 weeks. The hardest part was getting to the “before” shot, because I had to eat a lot of junk foods, such as pizza and doughnuts. The parent company, Iovate, flew me up to Toronto, Canada for the first photo shoot. I was really uncomfortable taking photos because I never taken them with my body way out of shape, but I wanted to make sure that they noticed a big difference in 14 weeks.

I took the “after” shots after a bodybuilding competition in Chicago. I got a call a few weeks later and they told me that they were going to use my pictures for their Cell Tech product. I was thrilled when I found out my ad was in the magazines once again, but was really surprised to find out that the ad was on a box of an actual product.

WP: Those are great companies! You’re preparing for your next show. Can you tell me which one it is, when is it, and where is it?

My next competition will be the NPC Southern States on July 9, 2011 in Fort Lauderdale, Florida. I plan to do the Open and Masters Classes.

WP: You told me you wanted to be the first professional Filipino bodybuilder. What would that mean to you?

I have always dream of becoming a professional bodybuilder. I want to help influence and be an inspiration to everyone, especially those with Asian ethnicity. As you can tell, there are not a lot of big Filipinos, let alone Asian guys, that I can model myself towards. Many people are very surprised when I tell them that I’m 100% Filipino. Being the first professional Filipino bodybuilder would mean a lot to me, because it would open many doors for others to follow.

WP: I have all faith in you to go pro this coming competition. I know you can do it! You’re a huge guy! Do you have any advice to people that wish to build more mass and/or more cut?

I believe my powerlifting background put a lot of size on me. My advice for beginners is to take baby steps. Cut out the junk foods and change your lifestyle to a healthy one. Be patient, because it will take time to achieve your goals. For those that are trying to build mass, lift heavy and eat smart; high protein (2x your body weight) and high complex carbs. If you are trying to cut up and get ripped, integrate the cardio first thing in the morning on an empty stomach and keep your reps high on your exercises with a minute in between sets.

WP: What do you eat in a normal day?

This is my off-season diet:

First Meal:
1 whole egg & 10 egg whites (Take 1 Probiotic before meal)
1 cup Cream of Wheat or Cream of Rice (Measure Dry)
2 Tablespoon fatty acids (Udo’s Oil 3-6-9 Blend Omega Fatty Acids)

Second Meal:
Protein powder (3 Scoops) & 6 oz. raw egg whites

Third Meal:
10 oz. chicken
2 cups brown rice (measure cooked)

Fourth Meal:
10 oz. lean Beef
Baked potato or sweet potato

Fifth Meal:
10 oz. chicken or fish
2 cups pasta (measured cooked)

Sixth Meal:
10 oz. chicken or fish
2 cups brown rice

Seventh Meal:
10 oz. chicken or fish
Baked potato or sweet potato

Eighth Meal:
Protein powder (3 Scoops) and 6 oz. raw egg whites

WP: Do you allow yourself a cheat day?

I allow myself a cheat meal on Sundays in my off-season. Personally, I try not to eat outside my diet, because I don’t want to get the taste in my mouth at all. For example, if I drink a diet coke, I will start craving sweets. Now that I’m in my pre-contest training, no cheat meals.

WP: What supplements do you take?

This is what I’m currently taking:

- 1 Tbsp. L-Carnitine in the morning with breakfast and 1 Tbsp. with workout before meal.

- BCAA; take in the morning, before and after workout, and before bed.

- L-Glutamine; take in the morning when you wake up with protein shake, after workout, and before bed.

- Alpha lipoic acid; twice per day.

- Mix 1 scoop of waxy maize with 50 grams of protein and drink immediately after workout.

WP: Do you have anyone you can thank for helping you get where you are?

I want to thank IFBB Pro, Jack Smith, for helping me throughout the years. He and his wife, April Stubbs-Smith, have always helped me with my diet and training. I also want to thank Bobby Grinder, owner of World Gym of Fort Washington, for letting me call his gym my second home. I want to thank my Nutritionist and Personal Trainer, Jerry Ward. I also want to thank my training coach Peter Gordon and his wife Chikondi Gordon.

WP: Where do you want to be in 5 years?

I believe that everything happens for a reason. Everything in my life is a stepping stone to bigger and better things. I really want to earn my IFBB Pro card, and then maybe, go into acting. I would love to play the big, bad guy getting his butt kicked by the little good guy. I will be married to the most beautiful woman in the world, and hopefully, be blessed to have more children.

WP: What is the hardest thing for you to face when it comes to keeping your physique?

There is no way that you can diet all year around. My body will not respond well to it. The hardest thing for me when it comes to keeping my physique is, and will always be, my eating habits.

WP: Tell me about your future projects. Have any in sight?

I am currently revamping my website (www.bigsherwin.com) to add to it regular video blogs. I want it to be a resource of information for everybody that is interested in a healthy lifestyle.

WP: Who had the most impact on you growing up?

My parents had the most impact on me growing up. Coming from another country and relocating is one of the most difficult situations one can imagine. My parents worked hard to accomplish their long term goals, while raising 3 boys. They told me that hard work will always pay off.

Another person that had an impact on me was my high school coach, Mike Pearson. He helped guide me from being a boy into a man. His intensity and determination rubbed off on me in the way I treat every situation.

WP: Break down your workout for me?

Here’s an example of my workout:

Monday (Chest, Biceps) 4 sets of 10 reps

Chest: Bench Press, Incline Press, Flat Barbell Press, Incline Dumbbell Press, Pullovers, Dips and Decline Dumbbell Press.

Biceps: Standing Barbell Curl, Dumbbell Curls, Preacher Dumbbell Curls, Hammer Curls with Dumbbells.

Tuesday (Legs) 4 sets of 10 reps

Quads: Squats, Leg Press, Hack Squats, Walking Bar Lunges, Leg Extensions.

Hams: Lying Leg Curl, Stiff Legged Deadlifts, One Legged Curls.

Wednesday (Shoulders, Triceps) 4 sets of 10 reps

Delts: Military Press, Seated Side Lateral Raises, Front Bar Raises, Side Lateral Raises with Cables (behind back), Rear Delt Machine.

Traps: Barbell Shrugs (front), Dumbbell Shrugs (front).

Triceps: One Arm Cable Press-down, Wide Grip Straight Bar Press-down, Overhead Tricep Presses, Close Grip Bench Press.

Thursday (Back) 4 sets of 10 reps

Back: Pull-ups, Close Grip Pull-downs, Deadlifts, Pull-downs (wide reverse grips), T- Bar Row, Dumbbell Row, Seated Cable Row, Hyperextensions, Low Back Seated Row Machine (squeeze hard on back).

WP: Anything you would like to see change in the bodybuilding world?

The national level shows are so much different than the local shows. Everything is a lot faster and more organized at the national level shows. I would like to see the local shows to run the same way.

WP: Any shout outs?

I could not have achieved my results without great workout partners. My powerlifting workout partners: Carl Smith, Will Powell and Robert Munn. I would not have my size without them and they have saved my life numerous times in preventing the weights from crashing down on me.

My bodybuilder workout partners: Curtiss Fitzgerald, Phillip Birdsong, Jacques Doby and Alan Farmer. I have to thank them for keeping me motivated even when I am feeling like crap.

Most importantly, I want to thank my family for supporting me 100%.

WP: What is the funniest question that has someone has asked you about working out?

Believe it or not, the most common question I get on a daily basis is, “Do you workout?” I know that this is a conversation starter and I am more than happy to give any advice that I can. Sometimes, I will give funny answers such as; “No, I just have really bad allergies” just to get a laugh out of them.

WP: What is your greatest achievement in bodybuilding?

I believe the greatest achievement that I had in bodybuilding was doing my first competition. How intimidating is it to stand in posing trunks on stage with hundreds of people staring at you? Many people who knew me as a powerlifter could not believe their eyes when I got on stage. I even had a chorus of “boos” when my name was announced of my fourth place placing, because most of the audience felt like I should have placed higher. It was a great moment and a pivotal direction that has taken me to where I am today.

WP: What is the proudest moment to date as a bodybuilder?

My proudest moment to date as a bodybuilder was at the 2002 Lenda Murray show. Kevin Levrone was guest posing that night and when he looked at me, he said, “I thought I was the only one guest posing tonight.” You should have seen my smile for the rest of the night. Also, I had great compliments from Lenda Murray and Shawn Ray.

WP: What are your interests outside of bodybuilding?

As a computer geek, I enjoy troubleshooting and fixing computers for people who really can’t afford it. I believe that technology is the future and no one should be left out.

Also, I love volunteering to help out needy causes. Last year, I ran in a marathon to help support fallen police officers. One year in a St. Jude’s charity bench press event, people donated a dollar for every pound that I can press. I was so excited to bench pound that day and raised a lot of money for this great cause. Other interests include hanging out with friends and eating at great restaurants…on my off-season, of course, and spending time with my family.

WP: We will be closing the interview soon. Is there anything else you would like to add? Now is the time!

It has been my pleasure to have an opportunity to share my bodybuilding experience with World Physique. I am looking forward to being a part of this great avenue for a healthy lifestyle and achieving fitness goals. Remember, hard work always pays off. Thank you very much for letting me tell my story.

WP: You have been a pleasure to interview and am so honored to have you part of us!

Source: http://www.worldphysique.com/sherwinpagtakhan?reloaded=true

Unfortunately the Bench Press causes most injuries, especially shoulder injuries. This article will teach you how to Bench Press with proper technique so you can bench more weight without injuring yourself.

What’s The Bench Press? Lie on an upright support bench or a bench inside a Power Rack. Unrack the weight & lower it to your chest. Press it back up until your arms are locked. You’ve done a Bench Press.

You have several ways to Bench Press by varying grip, grip width, bench angle, etc. Some Bench Press variations are:

• Close Grip Bench Press. Shoulder width grip. Emphasis triceps.
• Reverse Grip Bench Press. Palms facing you. Also emphasis triceps.
• Incline Bench Press. From an incline bench. Emphasis shoulders.
• Decline Bench Press. From a decline bench. Allows more weight.
• Floor Press. Bench Press while lying on the floor. More triceps.

Benefits of The Bench Press. Why should you Bench Press? Here are two reasons to do the exercise.

• Builds Muscle. Bench Press if you want a big chest, as popularized by Arnold Schwarzenegger in the 70s. Front Shoulders & triceps work too.
• Builds Strength. The Bench Press is the strength training exercise that lets you lift the most weight using your upper-body muscles.

Bench Press Safety. Most injuries in the gym happen when doing The Bench Press. One reason is of course because it’s the exercise done the most. Other reasons are not using the following tips.

• No Thumbless Grip. Use your thumbs when doing the Bench Press. You don’t want the bar to slip out of your hands.
• Start Light. Add weight gradually. You’ll get a feeling of what you can & can’t handle while learning proper Bench Press technique.
• Ask Someone to Spot. Spotters will help you if you get stuck with the bar on your chest. If you don’t have a spotter, read the guide on how to Bench Press safely when you’re alone.

Bench Press & Shoulders Pain. Shoulder pain from doing the Bench Press is common. Switching to dumbbells or quiting the Bench Press avoids pain, but doesn’t solve your shoulder problem. What you should do:

• Improve Technique. If you don’t Bench Press with proper technique you’ll injure yourself sooner or later. Read on.
• Fix Posture. You can’t Bench Press with proper technique if you have slouching shoulders. Start doing shoulder dislocations. Focus on bringing your chest forward & squeezing your shoulder-blades.
• Avoid Muscle Imbalances. The Bench Press works your front shoulders more than the back ones. If you don’t strengthen these by doing the Barbell Row & Overhead Press, you’ll get a muscle imbalance. Causing bad posture & thus bad Bench Press technique. Get on StrongLifts 5×5, it’s a balanced program.

Bench Press Setup. You need a strong base to press the weight from. Tighten your upper-back. Grip the bar hard: try to break it apart like breaking spaghetti.

• Grip Width. Too narrow & you’ll lose strength. Too wide & the distance the bar travels shortens. Grip width should be about 55-71cm/22-28″ depending on your build. Forearms perpendicular to the floor when the bar touches your chest.
• Gripping the Bar. Secure the bar with your thumbs by rotating your hands in. Put the bar in the palm of your hand, close to your wrist. If you put the bar close to your fingers, you’ll get wrist pain.
• Tight Upper-back. Squeeze your shoulder-blades before getting on the bench. Keep your shoulder-blades back & down at all times like on the picture below. This gives your body a solid base to press the bar from.
• Chest Up. Don’t allow your chest to go flat or shoulders to roll forward. You’ll lose upper-back tightness, losing power & increasing risk of shoulder injury. Keep your chest up at all time.
• Feet. Use a wide foot stance to increase stability on the bench. Feet flat on the floor, weight on the heels, lower leg perpendicular to the floor. This prevents extreme arching of your lower back.

The Bench Press. Remember to keep the tight position during the Bench Press from start to finish. Squeeze the bar, keep your upper-back tight & your chest up. Unrack the weight with straight arms. Bench.

• Bar to Chest. Touch your chest where your forearms are perpendicular to the floor when looking from the side.
• Press in a Straight Line. Don’t look at the bar. Fix a point at the ceiling. Press the bar in a straight line above your chest, not towards your face. Keep the bar above your elbows during the whole lift.

Common Errors. The following Bench Press errors are either inefficient or potentially dangerous. Avoid them at all costs.

• Unracking with Bent Arms. Don’t risk the bar falling on your face. Your arms are strongest when your elbows are locked. Unrack & bring the bar above your chest with locked elbows.
• Pressing to Your Face. The shortest distance between 2 points is a straight line. Press in a straight line. Fix a point at the ceiling where you want the bar to go. Don’t look at the bar.
• Bending Your Wrists. This will get you wrist pain. Put the bar in the palm of your hand. Close to your wrists, not close to your fingers. Squeeze the bar so it doesn’t move.
• Elbows. Too high is bad for your shoulders. Too low is inefficient. Put your elbows between perpendicular to & parallel with your torso.
• Shoulders Forward. Don’t let your shoulders roll forward. It’s bad posture, bad technique & a guaranteed way to get shoulder injuries. Keep your chest up, shoulder-blades back & down and upper-back tight.
• Glutes off the Bench. This makes the distance the bar travels shorter & thus the Bench Press easier. However it puts pressure on your back, especially when the weight gets heavy. You’re more stable when your glutes are on the bench. Keep them there.
• Pushing Your Head into The Bench. You’ll injure your neck. Tighten your neck muscles, without pushing your head into the bench.

: http://stronglifts.com