I welcome the pain ... It was a VERY long resting week and I must say that I really missed the muscle ache ;). Something just wasn't right without it.
Although it was hard not to go to the gym I really did my body a favor. My elbow pain is gone, my joints don't hurt any more and my muscles are (were ;)) rested.
Why were? Because I hit my chest+biceps two days ago and shoulders yesterday. Aaaaahhhh... the sweet pain.. IT'S BACK!
Can't wait to hit back on Friday and then legs on Sunday.
Oh.. I set new PB's on chest and shoulders so that's another indicator that resting was a good idea.
Legs on my mind.....:).
29.9.11
26.9.11
End of one week pause
Today is the last day of one week rest.
I wanted to do the pause next week but I started to feel pain in my joints and my recovery was not as good as I was used to.
So I decided to speed up the resting by one week.
You need to rest in order to grow. Yes.. it echoed in my head every single day as I was fighting the urge to go to the gym. It was really hard staying at home, doing nothing... I'm not used to resting any more.
So tomorrow I'll go to the gym rested and full of energy. CAN'T WAIT!
I wanted to do the pause next week but I started to feel pain in my joints and my recovery was not as good as I was used to.
So I decided to speed up the resting by one week.
You need to rest in order to grow. Yes.. it echoed in my head every single day as I was fighting the urge to go to the gym. It was really hard staying at home, doing nothing... I'm not used to resting any more.
So tomorrow I'll go to the gym rested and full of energy. CAN'T WAIT!
21.9.11
13 Million
13 Million ... Yep.. that's a great number.What is it?
It's a number of views of Kris Gethin's 12 week hardcore program.
If you want to transform your body this is the program for you. It won't just change your body it WILL change your life and your way of thinking. And you can take that to the bank!
Go on.. don't just hang around my blog. Click on that link and start changing.
20th September 2011
And another great chest/biceps workout.
No new weight records but new reps record at flat bench DB press.
I don't know what I'm doing wrong but every time I do incline bench press or. incline DB press my shoulders hurt like hell. It's a burning pain that I think really shouldn't be there and it doesn't matter if I do heavy or light weights.
No problems on flat bench or decline bench presses. Must do some research into that.
This is how it went:
Warmup - 7 bike
Flat bench DB press:
15x12kg, 15x20kg, 10x24kg, 10x28kg, 10x30kg, 3x10x34kg
Incline bench DB press:
10x20kg, 10x24kg, 10x28kg, 10x30kg, 10x30kg,
Flat bench flyes:
15x12kg, 12x18kg, 10x22kg, 10x24kg, 10x26kg, 15x12kg
Hammer Strength Iso Wide Chest Press
15x20kg, 10x30kg, 10x40kg, 7x45kg
Biceps concentration curls:
15x12kg, 12x14kg, 10x16kg, 8x18kg, 6x20kg
Biceps barbell curls:
15x20kg, 12x30kg, 10x40kg (6+4cheat curls), 6x40kg
Superset (Cable cross overs/Overhead cable curls):
Cable cross overs
15x20kg, 12x30kg, 10x35kg
Overhead cable curls:
15x20kg, 10x30kg, 7x35kg
Low Cable Crossovers:
10x15kg, 10x20kg, 8x25kg
No new weight records but new reps record at flat bench DB press.
I don't know what I'm doing wrong but every time I do incline bench press or. incline DB press my shoulders hurt like hell. It's a burning pain that I think really shouldn't be there and it doesn't matter if I do heavy or light weights.
No problems on flat bench or decline bench presses. Must do some research into that.
This is how it went:
Warmup - 7 bike
Flat bench DB press:
15x12kg, 15x20kg, 10x24kg, 10x28kg, 10x30kg, 3x10x34kg
Incline bench DB press:
10x20kg, 10x24kg, 10x28kg, 10x30kg, 10x30kg,
Flat bench flyes:
15x12kg, 12x18kg, 10x22kg, 10x24kg, 10x26kg, 15x12kg
Hammer Strength Iso Wide Chest Press
15x20kg, 10x30kg, 10x40kg, 7x45kg
Biceps concentration curls:
15x12kg, 12x14kg, 10x16kg, 8x18kg, 6x20kg
Biceps barbell curls:
15x20kg, 12x30kg, 10x40kg (6+4cheat curls), 6x40kg
Superset (Cable cross overs/Overhead cable curls):
Cable cross overs
15x20kg, 12x30kg, 10x35kg
Overhead cable curls:
15x20kg, 10x30kg, 7x35kg
Low Cable Crossovers:
10x15kg, 10x20kg, 8x25kg
20.9.11
Brigita Brezovac 3rd at Ms. Olympia
Just a second show at Ms. Olympia for my fellow Slovenian Brigita Brezovac and she won 3rd place.
She really put Slovenia on a bodybuilding map! Perhaps next year the announcer will get the pronunciation of her name right :).
Now if that's not amazing I don't know what is! BIG congratulations to her for this AMAZING achievement.
http://videos.bodybuilding.com/watch/90022/2011-olympia-weekend-top-3-womens-brigita-brezovac
http://streaming.bodybuilding.com/2011-olympia-webcast/?q=ms-olympia-awards-replay&s=med
You can follow her on her blog http://brigitabrezovac.blogspot.com/
She really put Slovenia on a bodybuilding map! Perhaps next year the announcer will get the pronunciation of her name right :).
Now if that's not amazing I don't know what is! BIG congratulations to her for this AMAZING achievement.
http://streaming.bodybuilding.com/2011-olympia-webcast/?q=ms-olympia-awards-replay&s=med
You can follow her on her blog http://brigitabrezovac.blogspot.com/
19.9.11
The new era begins
Only the 13th Mr. Olympia since the show began.
My money was on Phil "The Gift" Heath and it was spot on! I mean.. did you watch the Mr. O show? I saw replays and the only thing I can say is that a new era is born in bodybuilding world.
I don't really like these huge guys as they're not aesthetic in my eyes but "The Gift" is truly amazing.
My money was on Phil "The Gift" Heath and it was spot on! I mean.. did you watch the Mr. O show? I saw replays and the only thing I can say is that a new era is born in bodybuilding world.
I don't really like these huge guys as they're not aesthetic in my eyes but "The Gift" is truly amazing.
Where am I now
Well.. currently I'm bulking.
As Kris says, I control my environment. Eat 7-8 meals a day, have enough rest and try not to get into stressful situations.
Avoiding stress is the most difficult part of it all.
I'm working out on my own program again. It's a mix of Kris's DTP's, Dorian's Blood&Guts, Neil Hill's Y3T and FST 7. Not quite the typical workout routine because I don't want to get bored with doing same exercises all the time.
DTP is great for REALLY shocking the muscles and the whole body and mind. It stands for Dramatic Transformation Principle. Check out the DTP in action.
I've been bulking for about 6 weeks now and am already at 83kg. That's about 5kg in 6 weeks which is going according to my plan. I aim for 85kg by the end of September or 1st week in October. I'm trying to "clean bulk". It's not easy but I think I'm doing OK.
Can I hit 90kg by the end of the year? SURE.. Can I hit it "clean".. huh.. Don't know. Haven't done this before so I'm still learning.
These shots were taken a week ago in the gym. After leg workout :).
As Kris says, I control my environment. Eat 7-8 meals a day, have enough rest and try not to get into stressful situations.
Avoiding stress is the most difficult part of it all.
I'm working out on my own program again. It's a mix of Kris's DTP's, Dorian's Blood&Guts, Neil Hill's Y3T and FST 7. Not quite the typical workout routine because I don't want to get bored with doing same exercises all the time.
DTP is great for REALLY shocking the muscles and the whole body and mind. It stands for Dramatic Transformation Principle. Check out the DTP in action.
I've been bulking for about 6 weeks now and am already at 83kg. That's about 5kg in 6 weeks which is going according to my plan. I aim for 85kg by the end of September or 1st week in October. I'm trying to "clean bulk". It's not easy but I think I'm doing OK.
Can I hit 90kg by the end of the year? SURE.. Can I hit it "clean".. huh.. Don't know. Haven't done this before so I'm still learning.
These shots were taken a week ago in the gym. After leg workout :).
How and why ...
How and why I got started?
Well.. I've always been into sports and I love a physical challenge.
I've played rugby since I was 8 or 9 years old. Played until my 32nd year then quit playing due to injuries.
I went to the gym often with a goal to gain mass and strength required to play rugby and didn't pay any attention to what I look like. Didn't look too bad though ;).
So .. after I stopped playing rugby there was a great void in my life and a great amount of newly accumulated FAT on my body. I only noticed that when I took my dog on a dog show (May 2010) and saw pictures of my gut. WOOOWW... no good. That just cannot be.
I decided then that something must be done and went to the gym and started weight lifting.
At first I worked out by myself with only a moderate amount of knowledge of what to eat and how to workout. So in June I decided to try working out with a personal trainer. We had 20 sessions together and the results started to show. I was dropping fat, gaining muscle. It all went well until my dad had a double brain stroke (CVA). This really set me back. My diet was a disaster, my rest was almost equal to none the stress was just killing me.
It took me until October to get myself together. Father was doing well and his recovery was/is amazing. I went back to the gym and bought a yearly card. Started working out on my own again with some newly acquired knowledge about nutrition and training from personal trainer.
Then something amazing happened just before the new year. I was browsing the web for something new and different to incorporate into my workout routines and found www.bodybuilding.com. OH MAN.. not only did I find an amazing portal with FREE knowledge/programs/nutrition plans/explained workouts, etc... I found Kris Gethin's 12 Week Hardcore Transformation program.
I decided to give it a go and so came 1st January 2011 and the first day of Kris's program. LEG DAY!
The 12 week voyage was a real challenge. For my body and my mind. I made good progress although I should've done better. I didn't stick to Kris's diet plan 100% and I didn't use all the supplements he recommends in the program (couldn't/can't afford them all).
So.. This is me when I started
12th June 2010
Weight: 87kg
Bf: ~17%
Me when 2weeks into the Kris's program
13th January 2011
Weight: 83kg
BF:~13%
And A couple of days after completing Kris's program
7th April 2011
Weight: 78kg
Bf:~8,4%
As you can see, the program really works but as I said earlier.. I should've done better. I was still retaining a lot of water.
Well.. I've always been into sports and I love a physical challenge.
I've played rugby since I was 8 or 9 years old. Played until my 32nd year then quit playing due to injuries.
I went to the gym often with a goal to gain mass and strength required to play rugby and didn't pay any attention to what I look like. Didn't look too bad though ;).
So .. after I stopped playing rugby there was a great void in my life and a great amount of newly accumulated FAT on my body. I only noticed that when I took my dog on a dog show (May 2010) and saw pictures of my gut. WOOOWW... no good. That just cannot be.
I decided then that something must be done and went to the gym and started weight lifting.
At first I worked out by myself with only a moderate amount of knowledge of what to eat and how to workout. So in June I decided to try working out with a personal trainer. We had 20 sessions together and the results started to show. I was dropping fat, gaining muscle. It all went well until my dad had a double brain stroke (CVA). This really set me back. My diet was a disaster, my rest was almost equal to none the stress was just killing me.
It took me until October to get myself together. Father was doing well and his recovery was/is amazing. I went back to the gym and bought a yearly card. Started working out on my own again with some newly acquired knowledge about nutrition and training from personal trainer.
Then something amazing happened just before the new year. I was browsing the web for something new and different to incorporate into my workout routines and found www.bodybuilding.com. OH MAN.. not only did I find an amazing portal with FREE knowledge/programs/nutrition plans/explained workouts, etc... I found Kris Gethin's 12 Week Hardcore Transformation program.
I decided to give it a go and so came 1st January 2011 and the first day of Kris's program. LEG DAY!
The 12 week voyage was a real challenge. For my body and my mind. I made good progress although I should've done better. I didn't stick to Kris's diet plan 100% and I didn't use all the supplements he recommends in the program (couldn't/can't afford them all).
12th June 2010
Weight: 87kg
Bf: ~17%
13th January 2011
Weight: 83kg
BF:~13%
7th April 2011
Weight: 78kg
Bf:~8,4%
As you can see, the program really works but as I said earlier.. I should've done better. I was still retaining a lot of water.
Mission SuperBody first entry
So. This is the first entry on my Mission SuperBody blog.
As the title says I am on a mission to transform myself into a SuperBody.
What is superbody anyway? Well it depends on each individual but for me it's something like mr. Frank Zane at Mr. Olypima.
Yes I know.. I've set some great standards for myself and I'm working really hard to get there.
On this blog I'll keep you guys posted on what I'm doing and eating to get there.
As the title says I am on a mission to transform myself into a SuperBody.
What is superbody anyway? Well it depends on each individual but for me it's something like mr. Frank Zane at Mr. Olypima.
Yes I know.. I've set some great standards for myself and I'm working really hard to get there.
On this blog I'll keep you guys posted on what I'm doing and eating to get there.
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