1st EVER Dana Linn Bailey WARHOUSE CAMP

September 23, 2013

Dana Linn Bailey WARHOUSE CAMP
OCTOBER 26th 2013 (THIS DATE IS FULLY BOOKED)
10am-7PM at the FNF WARHOUSE in LEESPORT PA. 19533
$150.00
ATTENDANCE LIMITED TO 100 PEOPLE 
(Tickets available on the site shortly)

BE PART OF THE FIRST GROUP EVER TO TRAIN IN THE FNF WARHOUSE GYM!
We saw an opportunity to create a facility where we could host fitness camps and seminars. This gym was built open and spacious for a reason. We wanted to create an open environment for Dana to host and teach. DLB camps will cover training (broken down by body part), contest prep and off-season nutrition, supplement advice, cooking tips, eating on-the-go, personal mindset, and field random questions. Each camp will have a slightly different itinerary. The class schedules will be broken down on the Flag Nor Fail Blog Page.

Tickets will be available by reservation only. To attend a camp, you must purchase a $25 reservation ticket. This ticket is non-refundable and reserves your spot at the event. When you arrive at the camp the remaining balance ($125) in cash will be due upon entering.

In addition to the camp, this ticket will give you access to our WARHOUSE APPAREL STORE. This store works as an overflow/ outlet for Flag Nor Fail. You will be able to get some of our sold out inventory for a discounted price. We will also be selling SpeedWarhouse goods, and of course WARHOUSE GYM SHIRTS!

This is our first camp so we are still working on deals with local hotels and other little odds and ends. We should have these things wrapped up shortly after OLYMPIA.

After you purchase your reservation ticket we will be sending you a detailed email with more information.

DLB 1-Day Camp:

9:00-10:00: STORE OPEN

10:00-11:30:  INTRO and Q/A

  • Introduction - Rob Bailey, Dana Bailey and available staff

  • Everyone introduce themselves

    • Answer questions, “why am I here?” and “what do I want to learn?”

  • Nutrition, diet, and supplement advice

    • Dieting to stay healthy

    • Dieting for offseason

    • Dieting for show prep   

    • Psychological stress associated to show prep and post show depression

    • Supplement advice for muscle growth

    • Supplement advice for recovery

    • Post workout nutrition

  • Training principles and tips

    • Workout splits

    • Set and rep ranges for specific muscle groups

    • Endurance/Volume training

    • Compound vs. Isolation movements and when to incorporate both during workout

    • Pre-exhaust technique and what are the benefits

    • Weak point training principle

    • Fast twitch vs. Slow Twitch

    • Progression and Overload Technique

      • Drop-sets

      • Super-sets

      • Pyramid sets

      • Ascending/Descending sets

    • Recovery time

  • Cardio

    • HIIT vs. Steady State

    • High intensity vs. low intensity

    • Fasted cardio

11:30-12:00 BREAK (EAT)

12:00-1:30: Upper Body and ABS

  • Chest and Shoulders

  • Back

  • Arms

  • Abs

  • Demonstrate exercises and individuals try for technique  

1:30-1:40  BREAK (bathroom)

1:30-3:00: Lower Body

  • Quads, Hams, Glutes, Calves

  • Quad/Ham split

  • Sets and rep ranges based on your body

3:00-3:30 BREAK (EAT and CHANGE into posing attire)

3:30-4:00: Posing

  • Quarter turns together

  • Figure model turns

  • Physique mandatory’s

  • Bodybuilding mandatory’s

  • Physique and BB 60sec and routine

  • Beauty, makeup, hair, tanning, and suit tips

4:00-7:00: OPEN LIFT

  • If not competing or interested in posing, you can start lifting at 3:30

  • Rob will walk around and be available for questions from 5:00-6:30

4:00-7:00: STORE OPEN

7:00- Pics, Autographs, questions

XX


SIZING CHART

TOPS

UNISEX T-SHIRTS

SIZE

BUST

LENGTH

SHOULDER

 

XS

35"

27"

16.25”

 

S

38”

28"

17.25”

 

M

41”

29"

18.25”

 

L

44”

30”

19.25”

 

XL

48”

31”

20.75”

 

2X

52”

32”

22.25”

 

3X

56”

33”

23.75”

UNISEX TANKS

 

CHEST

WAIST

LENGTH

 

XS

30”

34"

25”

 

S

34"

36”

26"

 

M

38"

42"

27"

 

L

40"

44”

28"

 

XL

44"

48”

29”

 

2X

48"

52”

30"

 

3X

52"

56"

31"

UNISEX BASEBALL TEES

 

CHEST

WAIST

LENGTH

 

XS

32”

34"

24”

 

S

36”

38”

26"

 

M

40"

42”

27”

 

L

44"

46”

28”

 

XL

47”

50”

30”

 

2X

54”

56”

31”

 

3X

56"

58”

31”

GIRLS FITTED TANK

 

BUST

LENGTH

 

XS

26”

24”

 

S

28”

24"

 

M

30”

25”

 

L

32”

26”

 

XL

34”

27”

GIRLS CROP TOP

 

BUST

LENGTH

*length measurement is for

XS

32"

19”

front of top*

S

34”

19"

 

M

36”

20”

 

L

38”

21”

 

XL

40”

22”

GIRLS DOLMAN TOP

 

WAIST

LENGTH

 

XS

30"

23”

 

S

32"

23"

 

M

33”

24"

 

L

34"

25”

 

XL

36”

26"

BOTTOMS

GUYS TRAINING SHORTS

SIZE

WAIST

HIPS

LENGTH

INSEAM

 

XS

26-28

33.5-35”

13”

5”

 

S

29-32

35-37.5”

13"

5"

 

M

32-35

37.5-41”

14”

5"

 

L

35-38

41-44”

15”

5"

 

XL

38-43

44-47”

15"

6”

 

2X

43-47.5

47-50.5”

16”

6"

GUYS ATHLETIC SHORTS

SIZE

WAIST

HIPS

LENGTH

INSEAM

 

XS

26-28

33.5-35”

19”

9”

 

S

29-32

35-37.5”

19”

9”

 

M

32-35

37.5-41”

19”

9.5”

 

L

35-38

41-44”

19"

9.5"

 

XL

38-43

44-47”

20”

10”

 

2X

43-47.5

47-50.5”

20"

10"

GIRLS TRAINING SHORTS

SIZE

WAIST

HIPS

LENGTH

INSEAM

 

XS

0-2

26”

10.5”

3”

 

S

4-6

28"

10.5”

3"

 

M

8-10

31"

10.5”

3"

 

L

12-14

33"

11”

3"

 

XL

16-18

35”

12”

3"

GIRLS TEE DRESS

 

BUST

LENGTH

*length measured from

XS

31"

27”

armpit down to bottom*

S

33"

27"

 

M

34”

28”

 

L

36”

29”

 

XL

40”

29"

GIRLS CROP PANTS

 

HIPS

LENGTH

 

XS

30"

27"

 

S

32"

27"

 

M

34"

28”

 

L

36”

28"

 

XL

38"

29”

GUYS SWEAT SHORTS

 

WAIST

HIPS

LENGTH

INSEAM

 

XS

26-28

33.5-35”

21”

10”

 

S

29-32

35-37.5”

21"

10"

 

M

32-35

37.5-41”

21"

10"

 

L

35-38

41-44”

22”

11”

 

XL

38-43

44-47”

22"

11"

 

2X

43-47.5

47-50.5”

23”

11.5”

 

3X

47.5-52.5

50.5-53.5”

23"

11.5" 

 

 

RAGLAN HOODIES

SIZE
CHEST
LENGTH
XS 32" 24"
S 34" 26"
M 38" 26"
L 44" 29"
XL 48" 29"
XXL 52" 30"
XXXL 54" 32"

 

JOGGERS

SIZE
HIPS
LENGTH
INSEAM
XS 26" 36" 26"
S 28" 36" 26"
M 30" 36" 26"
L 32" 36" 26"
XL 34" 36" 26"
XXL 36" 38" 26"
XXXL 38" 38" 26"

GIRLS PRO.FORM TANK

SIZE
CHEST
LENGTH
XS 30" 22"
S 34" 23"
M 36" 23"
L 38" 24"
XL 40" 24"

GUYS PRO.FORM TANK (UNISEX)

SIZE
CHEST
LENGTH
XS 30" 26"
S 32" 27"
M 34" 27"
L 38" 28"
XL 42" 28"
XXL 44" 30"
XXXL 46" 30"

GUYS PRO.FORM TEE (UNISEX)

SIZE
CHEST
LENGTH
XS 32" 26"
S 34" 26"
M 38" 28"
L 40" 28"
XL 42" 30"
XXL 44" 30"
XXX 46" 30"

PRO.FORM ZIPUP & PULLOVER

SIZE
CHEST
LENGTH
XS 30" 25"
S 34" 26"
M 36" 28"
L 40" 28"
XL 44" 29"
XXL 48" 30"
XXXL 50" 31"

MENS COMPRESSION PANTS

SIZE
HIPS
LENGTH
INSEAM
XS 26"-29" 32"-34" 31.5"
S 29"-32" 35"-37.5" 32.25"
M 32"-35" 37.5"-41" 32.5"
L 35"-38" 41"-44" 32.75"
XL 38"-43" 44"-47" 33"
XXL 43"-47.5" 47"-50.5" 33.25"
XXXL 47.5-52" 50.5"-53.5" 33.5"

 

BELTS

SIZE
LENGTH
WAIST
S 38" 29"-31"
M 42" 32"-34"
L 46" 35"-37"
XL 52" 38"-40"
XXL 56" 40"-42"