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Dan Dalenberg

@dandalenberg.bb

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followers

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NPC Open Bodybuilder @pharmacokineticktd 😘 💍
Father of 4 girls
#teamnelzonj

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North Americans 2026 gave me exactly what I wanted.

I wanted to bring my very best look. I did exactly that. Bigger, leaner, better posed.

I wanted to stand in a great line up. Both the masters class and open were so good. For the first time I had a bunch of guys around me who were close to my body weight, my height and I could get a real sense of where I stand.

I am absolutely PUMPED to medal (5th) in the masters class. To even place (14th) in such a crazy deep open light heavyweight feels like an accomplishment.

I know I have a lot of work ahead of me. The winners in these classes were absolutely a level above. To start moving towards the middle of those call outs, well, I’ve got my work cut out for me.

I welcome that work. Grateful to be here, proud of the execution and result, and ready to keep turning the pages. by @dandalenberg.bb

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a month ago

I used to bench a lot.

I used to get hurt a lot too. Bi-annual pec strains, neat. “Should’ve” pressed 550ish or maybe more, but couldn’t hold it together long enough to go much past 500.

I’ll never press a barbell again. Don’t want to. Hurts most of the time. I’ll almost never flat press again. My range of motion will always be a little shorter.

A bit more volume on a slight incline though? Full blown tits.

#Bodybuilding by @dandalenberg.bb

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a month ago

No AI here, I even do my own graphic design.

I’ve been lifting for competition for 23 years. First for powerlifting and then into bodybuilding. For the past 10 I’ve been helping a handful of people (off and on) behind the scenes. Never to replace my day job, but because I love training, being a meathead and teaching others how to be a meathead.

I think I can help a lot of you. If muscle sports are where you want to be, I believe I can make an impact, especially with training. I’d love to help a few more people, slide into those DMs.

#powerlifting
#bodybuilding by @dandalenberg.bb

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a month ago

Cleaned a disgusting amount of tan off those glasses this morning.

This prep was a fun one. Two shows, the first being the Virginia Cutler Classic in early August. Honestly, things were pretty easy from the start to there. Came in at about 205, walked in as a heavyweight. Cardio never got crazy, had a (very clean) weekly free meal deep into prep. It was a good look, big and full.

The 4 weeks in between Virginia and North Americans hurt. We got lean lean, leaner than I’ve ever been. It was a short push but DANG - fatigue management? Never heard of her. Of course I was tired, output was super high and the input was quite low.

Weighed in for NAs at 198.2. Literally as heavy as I could for the class. But then I look around backstage and realize these dudes must have hollow bones! Somehow they were still bigger than me, same height but bigger.

I loved this experience. Hearing my number in the first call out for the masters class was an instant win for me.

Top 5 place and pose at finals. That call out was 6 guys so I didn’t know if I placed until right before they put us on stage at the night show. One of the officials splits the group up right as we go on. I won’t forget how that felt, realizing “hey she just put me in the top 5 group. I placed!”

That was the whole goal. Stand in great lineups, see if I actually fit in.

The work never stops, already in progress for 2027. Probably making that drive to Pittsburgh in a year again.

#bodybuilding
#teamnelzonj by @dandalenberg.bb

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a month ago

Nailed. 🎯

Immense progress in just 3 years. Proud of what we’ve accomplished. Looking forward to getting back to work.

Thank you. by @dandalenberg.bb

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a month ago

I love you. I’m grateful for your unwavering support, understanding and patience.

I’ve said it to her before, we make each other better. I’m a better professional, hobby “athlete”, father, friend, and man because of Katie.

I’m so glad that we are here together in Pittsburgh, doing this together. by @dandalenberg.bb

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a month ago

There’s a little more left in the tank. Best go find it.

#teamnelzonj
#bodybuilding
#npcnorthamericans by @dandalenberg.bb

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2 months ago

Getting there. A little longer to go. Excited, grateful and after a pretty good night’s sleep, feeling great.

#teamnelzonj
#bodybuilding
#npcnorthamericans by @dandalenberg.bb

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2 months ago

2 years. 18 lbs of real tissue. @dandalenberg.bb is a (very organized and methodical) workhorse.
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I am reposting this story Dan posted because this is really cool. Training for strength and training for maximal muscle accrual are two different things. They can go hand in hand…but Dan has been savagely strong for as long as I’ve known him. Now he’s strong…and pretty damn large.
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There’s something to be said for going all in towards the goal…

#TeamNelzonJ
#Beforeafter
#transformationpic by @dandalenberg.bb

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2 months ago

Plenty of pics to come. This is the most fun set though.

2024 Detroit Pro/AM - light heavy, 187 prep low
2025 Junior Nationals - light heavy, 193 low
2026 Jay Cutler Classic - heavyweight, 203 prep low

Did all 10 pounds go to my back? Probably.

#bodybuilding

2024 photo credit - @lomer.photography
2025 - @bodygraphics_photography
2026 - @gregdieselmedia by @dandalenberg.bb

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2 months ago

2026 Jay Cutler Classic VA - 1st Place, Open Heavyweight

Most importantly, a huge thank you and I love you to my wonderful wife, Katie. She did the show too, executed her prep absolutely professionally, and was a constant cheerleader through this whole process. I’m proud of you and I love you. Thank you for doing this silly adult niche hobby with me 😘

Second - massive thanks to my coach and friend, Nelson Jones. I’ve been working with Nelson for over 3 years now and we just keep getting better. His style and process resonates with me, I’ve grown significantly and this keeps being fun. Thank you for driving over to Richmond and supporting us in person. See you soon my guy.

Last - huge props to the team in Virginia. Excellent venue, well organized, great expeditors. Tanning was fantastic and the whole show well run.

Why travel all the way to Virginia? Last year while on a work trip I randomly met Jay in Boston. He was there promoting a show and we happened to be at the same gym at the same time. Pretty much just the two of us and I wanted to fanboy SO HARD. This guy absolutely talked my ear off, telling stories, asking questions and taking a genuine interest in me. Jay loves bodybuilding, every division. I wondered if he would remember who I was, and yes, he did. The man has an impeccable memory for people. A tremendous bodybuilder, the best representative of our sport and an all around great human. Stand in his meet and greet line at expos folks. He’s worth the time. I’m thrilled to be able to support guys like Jay, so I’ll get on that plane and make the trip. See you at the Arnold, Jay.

Now it’s back to business. Tilapia and spinach on deck.

#bodybuilding
#npc
#jaycutler
#jaycutlerclassicva by @dandalenberg.bb

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2 months ago

Show weekend with my favorite person ❤️ by @dandalenberg.bb

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2 months ago