12/28 DLB



On October 26, we had our first ever DLB camp at the WARhouse gym.  There were about 100 in attendance from all different levels of fitness, beginners to advanced competitors.  It was so great seeing the wide variety of people and sharing their stories and fitness goals for the future.  We spent most of the day talking about diet and training, but I think a lot of people enjoyed the open training section.  It was exciting to see so many people working out in our gym at one time!  As the night came to a close, around 9pm….literally we went 9am – 9pm, we took pictures, signed shirts, and we let everyone sign our wall!  With each new camp, more signatures will be in our Flagnorfail Warhouse gym!!! 

A special thank you to MHP for providing a TON of protein and supplement samples and giveaways, Power Crunch for sending yummy bars for everyone to snack on, Sketchers for the giveaways, AND most of all the guys from Evolution Fitness in Elizabethtown, PA for setting up all day and making the most amazing smoothies.  They will be back at all the camps!!!!  I look forward to the next camp and meeting more of you and hopefully teaching you a thing or two about fitness and bodybuilding!!!



I met Jose about 3 years ago while attending the 2011 Team Universe show.  I was still a fresh new IFBB pro, after winning 2011 Jr. USA’s and earning my pro card.  Somehow we got to talking about training videos, and I was still completely floored he knew my name and watched some of my YouTube videos.  Jose has been a top 202/212 athlete in the sport for some time, placing top 6 17 times in the IFBB, has won 6 IFBB professional shows, and has placed top 6 the last 5 years at Mr. Olympia showdown.  So I was excited that someone very of his caliber was interested in what I do.  A month or so later, Rob and I decided to have own FlagNorFail North East Gym tour.  We started in NY at Bev Francis Powerhouse gym and then made our way up to Boston, Massachusetts to hang out with the Jose and train.  Jose is just a ball of fun.  He is hilarious, down to earth, and one of the most honest people I know.  Pretty much from that point on we became great friends!

I have always looked up to Jose.  Jose is a wealth of knowledge in both training and nutrition.  The 2012 IFBB Desert Muscle Classic was the first pro show for the new physique division.  I had decided to make that my pro debut.  I knew there were still some things that I needed work on, prior to stepping on stage.  So I asked the “wheelz of steel” himself to help prep for my pro debut show.  Every couple of weeks I would go train with him, and he would completely annihilated me.  I always came home learning something new from him.  To this day, I still use some of his “techniques” in a lot of my training. -DLB



10am-7PM at the FNF WARHOUSE in LEESPORT PA. 19533

( full address will be sent in the initial email after ordering)
(Tickets available on the site shortly)

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 theremaining 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!

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



Listed below is a general description about what will be covered during the day of the camp. The Jose Camp and the DLB camp will have similar structures.

9:00-10:00: STORE OPENS

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



Back to blog