So.. my thoughts on Norton's PHAT

It's kinda cool ;).
I'm still getting used to heavy-light regime and 5 day a week workouts.

I'm not seeing any results yet. It's still a bit early I guess. Only two weeks of PHAT can't make miracles can they. Let's wait for another two weeks and we'll see.

I still have mixed feelings about this program. A I said I can't get used to heavy-light workout regime. I feel like I'm not doing it right or something. I don't get very tired after these workouts and feel like I'm not hitting the weights hard enough ;). I'm used to going all-out every time I hit the gym so yeah.. I'll just have to get used to it.

As many have told me and as I've read in many articles it ain't always about going all out. It's important to use your mind as well. So .. I've lowered the weights I'm lifting a bit and am trying to really focus on the muscle I'm working on. I'm also trying to make video records of some workouts just so I can check the form and correct. I believe Assess & Correct would be the right way of describing it.

Below you can see how my form check of Bent over barbell rows and Squats..

OK.. After seeing this I started rowing with lower weights. My back is not parallel to the ground enough, I'm unable to squeeze and hold my shoulder blades and the movement is too fast. New weight to row is 110kg. 130 is too much.

Well.. not going low enough, not controlling the weights enough, change the damn shoes (Did that already ;)). New weight - 120-130kg below parallel.

So.. The lesson learned is to be patient and smart about your workout. Time & knowledge.. that's the key. Yes, I know.. food, rest, etc.. But mainly.. time & knowledge.

I lucky enough to have a couple of guys on local forums that help me analyze my videos and I'd like to thank them for that.  THANKS GUYS..

P.H.A.T. - Power Hypertrophy Adaptive Training by Layne Norton

So I decided it's time to change my routine a bit.
My aim is to shock the body and to try something new. I decided to give Layne Norton's PHAT program a try.

Read more about it here! 

I've done first two power days and I'm not quite sure what to think about the program.
The volume is just not quite what I'm used to. It's not.. how should I put it.. challenging enough.

It's hard to judge after only two days but I'm used to leaving the gym busted and feeling VERY sore the next few days. Well.. these two days didn't bring much soreness (with exception to my hams) and I wasn't feeling tired leaving the gym.

Oh well.. I'll stick to it for about 4 weeks and hopefully I'll gain some power and mass from it. If I'll notice gains I'll probably continue if not I'll just go back to my old routine ;).

I'm also afraid I won't be able to go to the gym so often in the next few weeks or maybe even months :/

I decided to finish a project I started 14 years ago. That is to finish college ;). I've got a LONG way to go and fitting my work (7AM-4PM), classes (5PM-8PM - in another town), family life and bodybuilding in my schedule will be a true challenge ;).

Miha Zupan 3rd at Arnold Classic 2011 - Madrid, Europe

OMG. I can't believe I didn't post this yet.
Have you ever heard of Miha Zupan aka "Zup"? No? Well, here he is.
Miha Zupan a Slovenian muscle machine who won 3rd place at Arnold Classic 2011 in Madrid.

Congratulations are in order.

All images taken from his facebook fan page
https://www.facebook.com/pages/Miha-Zupan/267196733315539

I want to look like that guy

Have you guys/gals seen that documentary "I want to look like that guy"?
No.. Well you should.
You can see it here. 
http://fullmoviesdb.com/i-want-to-look-like-that-guy-2009/

It's a really good documentary explaining that there is no magic pill or workout machine that can get you into good shape in no time. It shows how much effort end dedication it takes to look like one of those guys on the covers of Fitness/Bodybuilding magazines. 

Another Leg day - another record

.. make that 3 records ;).
Yeah. I set 3 personal bests tonight. Squat : 7x150kg, 6x160kg, 6x170kg (assisted). On the last set I did double my body weight.

Well.. 160 and 170 weren't exactly proper squats.. more like 1/3 or. 1/4 squats but still.. never done that before so it still counts as personal best ;).


I'm went to the gym kinda tired. Only had 5h sleep, didn't eat properly since I was at customer whole day long, so my fuel reserves were low and my energy wasn't very high but I managed to psych myself and killed my legs!

Here's some update on my physique.. that's me at 85kg.

And an update on my quads ;). Yesterdays picture. 

My transformation on bodybuilding.com

http://www.bodybuilding.com/fun/alex-swapped-his-fat-for-muscle.html

Please note that an error accured on the page. After weight was 172 lbs not 192lbs.

The change continues ...

Woot? 87,7 kg?

Wow.. ain't that something.

I hit 87,7kg this Sunday. Sadly it only lasted two days and so I'm down to 85,1. I was retaining quite a lot of fluids in my body due to alcohol (beer) intake. I expected the weight to drop back to 84-85 by Wednesday or Thursday but I guess my metabolism is a bit faster then before. Usually it took me 3-4 days to drop the "extra (beer) fluids". Usually = 1,5 years ago!

Yeah .. I know what you're thinking. I have a really bad feeling about having those beers :/. But I really, really, REALLY had to ;).

Off Topic - The Slovenia Experience

I just have to share this..

THE SLOVENIA EXPERIENCE from RiSCyD : TeamBlackSheep on Vimeo.

Leg training with Blade

This Saturday I'm going to do a leg training with a proud owner of set of these quads:

I guess I'm going to enter a whole new era of PAIN.
It's gonna be hard but if it were easy, everyone would be walking around with quads like that.

Can't wait!

Natural Muscle Zone

www.naturalmusclezone.com

1st Slovenian independent natural bodybuilding website.  Two guys and a girl have decided to create a natural BB website. They created it and are doing a great job with articles and their own blogs on the site.

I'm one of the lucky one's that managed to get his hands on their T-shirt.

So here it is:

www.naturalmusclezone.com