Mission SuperBody

Contest report and what I have been up to lately

2013-11-27T14:18:00.000+01:00

I am very sorry for not my longer absence from this blog. I have been quite busy and just couldn't write a post. I actually did write it on my Facebook page but failed to copy+paste it here ;).

This is a copy of what I wrote on Facebook:
"My show is over (been for a while) and I finally get to write a short report about it.
First I have to say that the event was awesome. Great atmosphere and organization. There were some minor glitches but that just makes organizers human ;).

I competed in Classic Bodybuilding up to 175 cm category and placed 8th of 9 competitors. Other guys were just awesome.
I am not looking for excuses. I didn't expect to be in the finals and am glad I wasn't last but I still think I should have done better. I am not saying judging was not OK, I was not OK. I came on stage bloated although I looked just fine a couple of hours earlier.

I got really tired two hours prior to stepping on stage and I think that is when the bloating began.

I woke up at 3:40 AM and was wide awake. Tried to go back to sleep but I could not really fall asleep. I eventually got out of bed at 6 AM. Ate breakfast, had my morning coffee (mmmm coffeeeee) and woke up my wife to apply a new layer of tan. I then woke up my daughter. We picked up my fried on the way and hit the road. 1,2 h trip to Maribor where I dropped my daughter off at her auntie. Then off to the scene of the crime ;).
I weighed in at around 11 AM at 77,6 kg which is 0,9 kg more then last year.

I got on stage at around 6 PM. 12 h waiting got to me. I lack experience on how to maintain my form for a prolonged time. I guess cortisol was the culprit for me coming out bloated. I usually look bloated after stress or when I am tired.

OK.. enough of analyzing. I AM satisfied and AM mostly proud about the way I got in shape for this contest. Flexible dieting with no countless hours of cardio sessions (HIIT and an occasional MISS) and without using any drugs, water manipulation or diuretics.

I got to hang out with my friends from Natural Muscle Zone and had a great time."

Below are some pictures from the show.

I decided not to compete in 2014. We will see about 2015. My spirits are still high but I need more muscle to be more competitive.

What have I been up to lately:
I started playing rugby again and that has been keeping me quite busy/tired. After a four year break I couldn't keep my self away from the odd shaped ball and the grass and mud.

The feeling for the ball and the game is still there but my conditioning is very bad. I am physically fit but my cardio performance sucks. I guess if I did cardio for my contest prep I'd be in a great place for rugby now ;).

The added muscle really makes a difference on the pitch. I am stronger at defence and offence but am a bit slow on the pitch. It's not that I'm stiff but I have to teach my nervous system to react faster again. It will take some time but I'll get there eventually. Being 36 also plays a role here. My mind says go NOW but my body says.. not so fast mate ;).

It also keeps me out of the gym quite a lot. Regeneration time from a match or a hard training sessions takes for ages it would seem. That is why I decided to break my reverse dieting routine and increased my food intake a lot. I'm talking ~3300-4000 kcal per day. 3300 on off day, 4000 on training/match day in hopes that my regeneration times improve.
Another reason for this increase is due to the fact that I started loosing weight! I dropped from 77,6 to 76,7 kg even though I kept myself well hydrated. I managed to increase my weight without regaining too much fat. Some weight increase is due to more food in my digestive system and more water in my body but I am now maintaining a steady 79-80 kg range.

I'm on the far left.. with a mo ;).

On 30th November we play our last game for this year. Then it's gym time again. I will start 5-3-1 again and will try to do at least three 30 min running sessions per week. I will try to find a conditioning routine to get myself in proper playing form for next year.

Progress update and socializing

2013-09-19T11:36:00.001+02:00

Hi everybody.

I haven't posted anything in a while. It is due to being quite busy with my work, family and contest prep. Also because I created a Facebook page which allows me to share my thoughts and progress faster.

You're welcome to visit my Facebook page at https://www.facebook.com/MissionSuperbody.

My preps are going great. The new approach is even better then I expected.

I don't starve myself, I don't have cravings and most important I don't do countless hours of cardio.

I still eat flexible, which means I eat everything - "clean" food, "junk" food, sweets, ice cream, chocolate, pizza, ... everything goes as long as it fits my macros, which I keep flexible also.

With that I mean that I increase/decrease my intake based on my daily activities. If I am more active then usual I increase a bit, if I'm not very active I decrease a bit.

For cardio I do modified HIIT sessions on stationary bike - recommended by dr. Layne Norton. I do 7 sets instead of 5 and usually add about 20 minutes of MISS (medium intensity). First I did one session a week, then two, now that the contest is close I try to do 3 sessions a week. Twice with MISS and one session HIIT only. Also on non training days I walk my dog for about 35-40 minutes at medium pace. It helps clear my mind and soul.

"Best Damn Cardio Humanly Possible in 15 Minutes" - Fitocracy

My current body weight is ~76,5kg. I think I will loose another kg by the time I start loading up.

This is my current form at three weeks out - 5 days ago:

I'm also very glad to report that my strength has fallen only a bit. No serious losses and I believe that the loss can only be attributed to caloric deficit and not muscle loss. We will see how it goes after the contest.

At two weeks out I'll start reversing my diet and gradually start loading for the show.

Maxximum Open 2013 - Application form sent

2013-07-03T14:23:00.000+02:00

Yesterday - 95 days out - I sent my application form to enter Maxximum Open 2013 so now it's getting serious.

Some data about Maxximum Open 2013:

MAXXIMUM OPEN 2013 and Slovenian Championship FBZS-IFBB

Date: 5th October 2013
Organized by: Maksimum d.o.o. and FBZS-IFBB
Where: Festivalna dvorana Lent, Loška ulica 13, Maribor, Slovenia

Weigh-in: 10.00 – 12.00
Competition: Prejudging and finals 15.00

Categories:
Juniors Classic Bodybuilding: open
Juniors Men Bodybuilding: open
Masters Men Bodybuilding: open
Men Athletic physique: -175cm/+175cm
Men Wheelchair: open
Men Newcomer: samo Slovenski tekmovalci
Women Bikini: -163cm/+163cm
Women Bodyfitness: open
Women Athletic Fitness: open
Women physique: open
Men Classic Bodybuilding: -175cm/ +175cm
Men Bodybuilding: -80 kg/-90 kg/+90kg

This year I will represent the colors of Natural Muscle Zone.

My goal and expectations: enjoy preparations, be in a better form then last year and have a great time on stage.

Last years form - to be improved this year.

Comparison

2013-06-01T20:50:00.000+02:00

Here is a comparison of my form 18 days out from last years BB show and 128 days out of this years show.

6 kg difference.

138 days out

2013-05-21T14:11:00.000+02:00

It is about time I check in.
So what have I been up to these days.

I came down with a flu accompanied by sinusitis which took it's tool and kept my away from gym for a couple of weeks. Just when I was getting back to my feet, my father had yet another brain stroke.

Because I didn't feel OK and my mind wasn't 100% focused on my goals I stopped doing 5-3-1.

I also didn't know how to adjust my macros during illness. I had an idea that I should keep my macros as before but just couldn't. My appetite was gone.
Speaking of macros. I adjusted them twice since my last post, both times lowering my intake. Now I'm at ~200-P, 250-C, 40-F.

For cardio I did a couple of HIIT sessions since my last post. Not a lot ;).

I did another PL mock meet and I was not satisfied. I was 25kg down from my previous totals.

Plans for the near future. Start 5-3-1 again - TODAY! Do at least one HIIT session per week and stick to my macros. I'll do at least two more cycles of 5-3-1 and then I'll probably switch to pull-push-legs routine.

Form check:

184 days out

2013-04-04T09:52:00.000+02:00

184 days out from MaxxOpen 2013.

Current bodyweight is 82.3 kg, which is 1.4 kg less then when I started. My lowest weight so far was 82.1 kg but it fell too quick so I had to stop it. I did that by increasing my overall calorie intake. If the progress stays the same the stage weight should be around 75-76 kg

I also made some modifications to my diet. Still eating flexible and intend to do it forever. I increased Carbs and lowered Fats a bit. My current intake is ~320-330g Carbs, 40-50 g Fat and 200 Protein. I try to get at least 10-15% of my calorie intake worth of fibers.

Since the weather is going to be getting warmer and warmer and with the days becoming longer I will start doing HIIT sessions in the nearby woods. Hill sprints or bust. Also my dog owner activities and dog walks/runs are going to be increasing so I guess my calorie intake will have to get even higher.

Now I do HIIT on stationary bike (once a week), which is OK, but it doesn't give me the same satisfaction as nature does. Nothing beats fresh air, wind in your face and the smell of woods. It's just priceless and really relaxing.

My training is still the same. 5-3-1. I am making progress and am getting stronger. Estimated 1RM on deadlift jumped to 212 kg which is fuarking epic IMHO. My previous "high" was 201 kg two weeks prior. I'll try my real 1 RM in about 3 weeks when I'll do another PL mock meet.

Squats are also progressing very well. Although my est. 1RM has not jumped as high as DL (est. SQ 1RM is 197kg) I managed to hit my PB @ 190 kg again. And no. It wasn't PL style testing. It was actually after a squat session. I squat low-bar.

Here's how it went.
Squat: 5x73kg, 5x90kg, 3x106kg, 5x130kg, 5x138kg, 5+ 5 = 10x148kg could do another two squats.
1x160kg, 1x170kg, 1x180kg, 1x190kg

Front squat: 10x60kg, 2x5x90kg
Leverage Squat Calf Machine - squat: 10x120kg, 3x10x140kg
Single leg extensions: 3x10x38kg
Single lying leg curls: 4x12x15kg
Occl. Calf raise: 30x30kg, 4x15x30kg
Occl. Machine preacher curls: 30x15kg, 2x15kg, 8x15kg

I think that club 200 kg on Squat is soon approaching. Also on deadlift. If I manage that I will set my PL Totals to about 525 kg (1.157 lbs) or more. Current at 495 kg or 1091 lbs.

OHP kicked up to 90 kg est. 1RM and Bench press up to 134 kg.

Until next time. Have fun! I KNOW I will.

Testing maxes aka self PL meet

2013-03-05T13:38:00.000+01:00

Last Sunday I decided to put my body to the test.

It was time to see where my actual 1 RM's are.

Since I do most of power lifting exercises I decided to do a "self PL meet".

The results were a bit surprising as I was sure I would increase my 1 RM on deadlift and improve the depth on my squat. Bench press was a bit disappointing but still an improvement. So I guess I really should not be disappointed.

It was a morning workout and here is how it went:

Morning BW 82,4 kg.

Result:

Squat: 190 kg (PR!) - depth about the same as 180 last time.

Bench: 125 kg

DL: 180 kg

Total: 495 kg .

Squat:

5 x 60kg,

5 x 80kg,

3 x 100kg,

3 x 120kg,

1 x 140kg,

1 x 160kg,

1 x 170kg (from here on with belt),

1 x 180kg,

1 x 190 kg - FAIL

1 x 190 kg (PR)

1 x 200 kg - EPIC fail. The weight really surprised me.

1 x 200 kg - FAIL.

Bench:

5 x 40kg,

5 x 60kg,

3 x 80kg,

3 x 100kg,

1 x 120kg,

1 x 125kg,

1 x 130kg - FAIL.

Dedlift:

5 x 60kg,

5 x 80kg,

3 x 100kg,

3 x 120kg,

1 x 140kg,

1 x 160kg (from here on with belt - w/o straps),

1 x 180kg, (straps)

1 x 190 kg - FAIL

1 x 190 kg - EPIC FAIL ,

1 x 180 kg - FAIL!;),

2 x 160 kg,

8 x 140 kg.

I made a video of the "meet".

I really enjoyed this workout and will do it again after next cycle of 5-3-1.

5-3-1 progress so far

2013-02-25T10:10:00.000+01:00

In November 2012 I started Jim Wendler's 5-3-1 program to gain strength which is a must in natural BB.
I decided to give 5-3-1 with assistance work for bodybuilding a try. (4 exercises, 4 sets, 8-15 rep range).
My estimated 1 RM were:
Military press: ~ 69,5 kg
Deadlift: ~ 164 kg
Bench press: ~ 110 kg
Squat: ~ 150 kg

My bodyweight at start was 78 kg.
After 4 cycles an ear infection, deload week and flu I am at ~83 kg which makes 5kg gain. My goal was not to go beyond 82 kg, but a broken scale messed with me. It showed me at 80-81 kg for about 1 month and a half before I noticed something was off. Mirror is kind to me though so it's not such a bad thing.

Back to 5-3-1.
As already mentioned I had a few set backs. First was a 14 day OFF due to ear infection and the second a flu only a month later. It sucked big time. I lost so much strength and energy.

Here's my 5-3-1 progress in pictures.

As you can see, my strength is going up steadily. There are some ups and downs but it not a big deal as long as linear line is rising. Some drops are also due to the fact that my schedule at work is very irregular and I sometimes do not get enough sleep. Were it not for the illnesses I'm certain my gains would've been even greater.

I like the program A LOT. At first it was a challenge dropping the volume. It still is sometimes.

My best 1RM during these four cycles:

Military press: ~ 88 kg = ~ 18,5 kg gain
Deadlift: ~ 199 kg = ~ 35 kg gain
Bench press: ~ 135 kg = ~ 25 kg gain
Squat: ~ 186 kg = ~ 36 kg gain

I set many personal bests in these couple of months.
I actually deadlifted 180 kg and squated 180 kg. Wasn't low enough but I'll slowly get there.

left - 148 kg | right - 180 kg

Video is also available on both PB's.

Next Sunday is a test your maxes day ;). Hopefully I enter 200 kg club at deadift.

That's it from me. Stay tuned for updates and thanks for following my blog.

My diet = flexible diet

2013-01-17T10:04:00.000+01:00

I don't remember writing this yet. I might have mentioned I use IIFYM type of dieting.

If you'd like to know what flexible dieting or modern buzz word IIFYM is all about please click on these links:
http://www.bodyrecomposition.com/a-guide-to-flexible-dieting Edited 30th Jan 2013 (can't believe I forgot "the bible" ;))
http://www.iifym.com/ - official website,
http://www.doyoueven.com/2013/01/iifympart1/ - first part of a 4 part series,
http://www.naturalmusclezone.com/prehrana/mala-sola-fleksibilnega-prehranjevanja-iifym-1-del - for Slovene followers of this blog.

Deloading (sort of) done and arm blasting.

2013-01-14T08:08:00.000+01:00

I finished deload week on Friday and went full speed ahead on Saturday.

Used deloading to try and improve my form on Overhead press, Deadlift and Bench press. Squat form is OK, so no need for any major improvements there.

Did I mention I HATE deload?! I know it is a must (and I needed it) but I still hate it. Just cannot change the mindset to do less volume/weight.

I also increased the loads on 5/3/1 quite a bit. It's quite funny doing 9+ reps on 1+ minicycle you know. People look at you in a funny way. Just kidding there. But it is kinda funny. I increased all my upper body work loads by 7,5 kg and lower body loads by 12,5 kg.

On OHP I managed 8 reps for 60kg on 5+ day so think it is OK. Although I did 12x63kg on 1+ I'm satisfied since I really improved on form. Lowered the bar to chest as opposed to only lowering it to chin as in 1+. I felt my shoulders a lot more with proper form. I think I have still got room for improvements. Must find a way to stabilize my body better.

Deadlift 5+ was scheduled yesterday. Well I only managed 9x138 kg this time. I was really concentrating on form and was very tired before coming to gym. Stress and stuff. My father is in the hospital again, so is my father in law and my best friends mom.

So.. Deadlift. As far as I can see I still have to be faster with my hips. Have to push them forward sooner. I still lift my toes up as I lift, which is not a good sign I think. Feet should be firmly on ground. Music sucked big time..

And now to arm blasting part.
I have this idea that my arms are lagging behind other parts of my body. I decided to hit them every time I go to the gym for two weeks (7 workouts), just to see what happens. Well it is happening. My arms have visually grown. I still can't believe it when I look in the mirror or put a t-shirt on. I am really surprised about the results. I have no plan I just hit 3-4 random exercises for 12-15 reps for biceps and triceps. I will go by the plan from now on to see if it is only the pump that gives me the feeling of the change I am seeing.

First workout of 2013 - 1st January 2013

2013-01-03T08:45:00.001+01:00

Gym was almost empty but there were a couple of guys in the gym I can always count on being there! You'll meet two of them in the video.
Some of us are really in love with iron.

And another rep PR was set that day. This time bench press with 11 reps @ 96kg. I need to improve on form though. Arch my back a bit more and tuck in my elbows. Still doing classic BB style benching. I really want to learn the powerlifting style.

Deadlifting new repetition PR 9 x 145 kg and 5/3/1 progress report

2013-01-02T09:47:00.000+01:00

I mentioned in one of my previous posts that I've started doing 5/3/1 program.

I'm seeing some great progress. I'm breaking all sorts of records. Mostly repetition PR's but I think I will start breaking 1RM MAX records soon.

Still have a lot to learn about using proper form. Here is the video of my second cycle of 5/3/1 1+.
Great workout for the last day of 2012!

As you can see the 1st lift was WAY off. The bar should have been above my feet. Well it was not. I really have to pay attention to this otherwise I risk injuring my back and I really do not want that.

Also I have to start pushing my hips forward sooner. So I have been told.

Estimated 1RM.

As you can see from the image above the progress is steady. There are some drops in weight on some days which can be attributed to bad daily form, not being rested enough or just a lousy day. I'm making the biggest gains on deadlift. I am slowly knocking on 200kg club doors. At least formulas say so. In reality it is probably still quite far away.

My weight is ranging from 79,5 - 80,5 kg at the moment which is probably due to antibiotics I have been taking for my ear infection. I had two weeks of from gym. I adjusted my macros accordingly. Dropped them by 500-700kcal (I previously maintained 78,4kg @ 2500kcal). Still managed to gain too much unwanted weight though. I will have to make a mini cut. Two weeks should be enough to get me to back 78-79 kg range.

Merry Christmass everyone

2012-12-25T22:18:00.003+01:00

Double S in christmaSS on purpose. MASS time ;).

Gaining strength - Jim Wendler style!

2012-12-19T10:18:00.001+01:00

As the title says my current goal is to gain strength.
To reach it I am using Jim Wendler's 5-3-1 program. I am currently in second cycle and am already seeing great results. It is just amazing how my strength is going up.

If you want to find out more about it just visit his website http://www.jimwendler.com/2011/09/531-for-a-beginner/

And some report on my progress. I am slowly gaining weight. I am currently at ~78-79kg. I aim for 82 kg maximum weight gain before starting to cut for competition.

I gained a bit too much in the last 10 days. I had an ear infection and had to stay at home. No cardio an no training. I did lower my intake but obviously not enough. Nothing to worry about. I should be at my short-term goal weight of 77,5kg in about a week or so.

Diet wise I am still following IIFYM which I think is excellent. I track my calorie intake with myfitnesspal.

My current macros are:
- 300 (+/- 15)g Carbs
- 200 (+/- 15)g Protein
- 60 (+/- 5)g Fat

And the most important fact.. I am still learning a lot of new stuff about training, nutrition, recovery, etc. I learned A LOT in competition prep but I have still got a lot to learn.

I find team 3DMJ's video posts very informative specially Alberto Nunez's Lean Gains video series. I made a Youtube playlist.

Competitions are over for this year

2012-11-03T13:39:00.000+01:00

With attendance at 1st FBZS-IFBB Maxximum Open on 27th October I concluded with competitions for this year.

I learned a lot from the two competitions I attended. I kinda successfully applied some lessons learned at IBFF World 2012 for MaxxOpen. I was darker, applied some glaze and was a bit fuller on stage. Still didn't fill up the glycogen stores enough so my muscles were still not as full as the should be.

The week to MaxxOpen I gradually increased carb intake. Started with 120g on Sunday after IBFF World 2012. Then 224g on Monday, 231g Tuesday, 303g Wednesday, 375g Thursday and on Friday I stopped counting at 600g. I think I got up to 900g.
Although I increased my carbs drastically (at least for me ;)) my weight started to drop even more! Reverse dieting they say.

So. My plan for next year is to gradually make lean gains and retain a fit form throughout the year. I don't want to diet too much again. I plan to go up to 82kg max. Should make the dieting much easier next year. I plan to loose more body fat in the process so cardio will be on schedule every other day.

Some images from Maxximum Open ;).

The night before the competition.


Me, Jure Rus and Boštjan Bavcon - Natural Muscle Zone members.

Natural Muscle Zone competitors and their supporters. There were even more supporters but we could not find them all. I think all of us wouldn't fit in this picture ;).


Natural Muscle Zone at Maxximum Open.

Authors of these images are Nika Krušič (Nikart Photography), Maxximum portal (most of the pics in this post), Aleš Oblak and some that my friend Simon took with my Nikon D90 (with wrong settings ;)).

You can view more official pictures here:
http://maxximum-portal.com/Galerija/1/1/320/ - newcomer category
http://maxximum-portal.com/Galerija/1/1/324/ - classic bodybuilding up to 175cm

Oh yes.. I forgot to mention I competed in two categories - Newcomer and classic bodybuilding up to 175cm.
Newcomer I placed 6th of 9. It's such a great feeling when you make the first call-out. I was actually surprised I made it into top 6.
In Classic I placed 6th of 6.

I'd like to thank EVERYONE who gave me advice, gave me support and took pictures ;).

My biggest thanks goes to my family. My wife and my daughter who were very patient and gave (still do ;)) me all the love and support one could wish for. Sadly they could not be with me on my last competition. I missed them a lot.

I Could go on and on but let's finish this post ;).

Maxximum Open 2012 - 1st Slovenian Maxximum Open

2012-10-26T08:16:00.001+02:00

Maxximum Open 2012

Tomorrow I will attend another competition. This time it is Maxximum Open, which is organised by FBZS-IFBB (www.ifbb.si).

Competition will take place in Maribor, Slovenia.

My expectations are to be better prepared this time. Although it has only been one week since my last show, my appearance has improved A LOT! I started loading phase immediately after IBFF 2012. I have been gradually increasing my carb intake.

Now. I noticed a very peculiar effect while increasing carbs. My weight has dropped even more. Although I increased carbs up to 375g I only weigh 74,2kg (morning weight before #2 ;)). Needless to say that my muscles are fuller.

I will not be showing any pictures yet. Tomorrow or a few day after I will post my competition pictures. Should be a whole lot better then the ones from IBFF 2012. IF I don't do something wrong again ;).

IBFF World Championships 2012 - Portorož Slovenia

2012-10-22T12:59:00.000+02:00

My first contest is behind me. The road to it was a great experience and great fun.
I learned so much but still not enough. Nothing can prepare you for D-day.

I placed 7th out of 7 competitors. I'm satisfied and proud and it's a well deserved placing. The conditioning of other competitors was amazing and I see I have got a lot of work ahead of me to reach their level.

Day before the competition was official registration and weigh-in day. I made the category Fitness Medium with 74kg morning weight. I was really looking forward to starting loading but I did it wrong.

Next day was competition day. Started early counting on possible traffic delays but was really poorly prepared for the delays that actually happened. It took me an hour and a half longer to reach Portorož then expected. I didn't have any food in the car so loading was equal to zero. My stress levels increased and cortisol started doing what it does best in me - fill water under my skin.

When I came to the scene of the contest there was no more room for me to put my bag and no room to relax so I had to squeeze in a corner. That I could deal with. Of course I didn't bring enough food with me to fill the muscles, forgot to bring elastic straps to pump up the muscles and did not apply enough color on my body. Putting some glaze on me would also not be harmful.

Considering all the mistakes I made, being a natural bodybuilder and this contest being my first I'm very happy I made the decision to take part in this championships. I didn't have a trainer, didn't have anyone backstage to "tell" me what to do, only great support from my wife and my daughter. All "problems/mistakes" are a new experience and something I can improve on in the next few days prior to my next competition.

Although I had a friend on stand-by on Facebook I couldn't follow his advices due to lack of preparations for the competition (food, sodium, honey, rice cakes, etc.. ).

I'm not complaining, just analyzing/sharing with you what went wrong.

Enough analysis for now. Let's see some pictures:

night prior to contest - 1st layer of color

night prior to contest - 2nd layer of color. Better shape then on stage :(

My greatest supporter and my life!

40 minutes before going on stage.

My posing routine - Decrease the volume (camera problems :/).

I would first of all like to thank my wife and daughter for all their support, patience and LOVE they give me. I love you girls!

<3!

I'd like to thank my friend Roni Kovačič who gave me advice on posing, training and diet tips. And of course Natural Muscle Zone who were there for me when I hit a mental roadblock and were very loudly cheering for me ;). They also introduced me to IIFYM type of "dieting" which made my whole journey SOOO much fun and easier.

Proudly presenting my diploma ;).

Two weeks out

2012-10-08T11:14:00.000+02:00

The form is improving every day.
I've increased cardio to 90 min/day and almost completely dropped carbs.
I'm now training with weights every other day insted of 3 on - 1 off as before. Time to rest my body a bit before the competition.

I'm loosing quite a lot of sleep. Hopefully it will get better as I introduce more carbs into my diet.
Anticipation is just to much for me to go to bed and fall asleep. I'm constantly analyzing my days and thinking about the stage and the entire experience..

Posing trunks have arrived to Slovenia. It took more then a month for post to arrive from States to Slovenia.
They're still not with me but are at the customs office.

Anyway.
Yesterday I went to a "group training" with fellow natural bodybuilders. It was a great meet.

Surrounded by natural made muscle ;).

My form 2 weeks out - pics taken on 6th October 2012

I'm still not satisfied as I have quite a lot of "extra" material (FAT!) ;) on my glutes. I'll just have to work harder to get rid of it. Probably won't succeed in removing all that extra until the competition, but will work on it.

18 days to go still no posing trunks..

2012-10-02T17:23:00.000+02:00

And we're down to only 18 day until my first ever bodybuilding show.
It's no Olympia show but it sure feels like it to me and with Olympia weekend ended I'm very motivated to get through these last few days.

So far it has been a pretty smooth ride with a small bump on the way. I lost track and I fell into a "scale trap". By that I mean, that I focused on the numbers like a hungry lion on a baby zebra.
I ate only 1200kcal daily, did 1+h cardio and had 8 or 9 hard workout sessions.. until .. I crashed. Literally to pieces. I mentioned this two posts back I think.

Well.. the damage is done, muscles are gone to some extent but I'm back on track..

Here are some update shots.

Oh.. I forgot to mention, that I ordered a two pairs of posing trunks from USA (Cherrybombs) on 31st August and I STILL haven't received my order.

I thought that the post got stuck at our customs office, but the Slovenian postal services (who also do customs stuff) said they cannot track the shipment as it was sent as a regular letter. I mean COME ON... who sends posing trunks in a letter (envelope)? I really don't know what to do now.. I can't prove I didn't receive the order so I can't ask for a refund. I really need these trunks as they are so expensive here in Slovenia.. 55+€ for only 1 pair.

FIRST Slovenian NATURAL PRO!

2012-09-18T08:03:00.003+02:00

It finally happened. Two men and three medals ;).

As I wrote in one of my previous posts Natural muscle zone at Night of the Natural Champions, Jure Rus and David Brunšek took part in a INBA competition.

David Brunšek in the middle.

Jure Rus in the middle.

This will not be a long post, just long enough to say that I'm proud to know these guys and proud to be a member of natural bodybuilding community. From the images I have seen I think they really stood out.

Jure Rus is the first Slovenian Natural Bodybuilder to earn a PBNA PRO Card.

You can read more at Natural Muscle Zone. It is Slovenian language only for now.
Videos can be seen here -> https://www.youtube.com/user/NaturalMuscleZone

Six and seven weeks out ...

2012-09-10T19:03:00.001+02:00

The day to my first competition is closing very fast.
My contest prep is going pretty well I guess. I'm a few kg away from reaching my category.

It's getting a bit harder though. Mentally. I'm lucky to have a great Natural Muscle Zone community that supports my efforts and advises me on how to continue. Guys are really cool.

Here are some update shots.

I found the music for my routine should it by an chance happen I'd have to use it ;). I still have to create and learn the routine though...

Natural muscle zone at Night of the Natural Champions

2012-08-28T10:12:00.000+02:00

Natural muscle zone team is off to USA to compete in Night of the Natural Champions competition organized by INBA.

International Natural Bodybuilding Association or INBA is one of the leading Assosiations in the world that endorses natural bodybuilding.

Competitors are tested by World Anti Doping Agency (W.A.D.A.) and by taking a polygraph test.

Professional Natural Bodybuilding Association (PNBA) is also a member of INBA.

Without further ado I present Jure Rus

Jure Rus

and David Brunšek.

David Brunšek

I wish them best of luck!

Competition INFO IBFF World 2012 and Maxximum Open 2012

2012-08-23T09:35:00.003+02:00

Since only info about these competition I will do this fall is only available of forums I will post some info here.

IBFF World 2012 - 20th October 2012

Registrations Athletes - arriving athletes:
When: 19th October 2012 - 15.00h - 20.00h
Where: CASINO BERNARDIN
Hoteli Bernardin, d.d.
Obala 2
6320 Portorož, Slovenia

Registrations Athletes Last Minute:
When: 20 th October 2012 - 9.00h
Where: Hoteli Bernardin, d.d.
Obala 2
6320 Portorož, Slovenia

Contest Entry Fees:
For each division you enter, you will be required to pay the entry fee and to have a current IBFF entry form ( signed and completed ). Entry fees are 50 eur per category ( 2 categ. 100 eur ).

Click here for more information.

Maxximum Open - 27th October 2012

When: 27th October 2012
Organizer: Maksimum d.o.o. and FBZS-IFBB
Where: Festivalna dvorana Lent, Loška ulica 13, Maribor

Weigh in: 10:00 – 12:00
Competition (Prejudging and Finals): 15:00
Entry form: Please not later than 14th of October 2012 to gaspergrom@yahoo.com

Contest Entry Fees:
Not info available - yet.

Click here for more information.

60 and 67 days out

2012-08-21T12:33:00.000+02:00

So. I'm so days away from my first ever bodybuilding competition.
So far so good or is it?

Why 60 and 67 days out?
Well.. IBFF world 2012 is due in 60 days and a new competition Maxximum-Open is due in 67 days.

A started preparing about 8 weeks ago and have lost 6kg in this time but still have at least 6 to go to make it into my category. I think I can do it by then. I should be at about 73-74kg by the time I get on stage, preferably even less.

I'm taking it slowly because I don't want to sacrifice too much muscle just to hit the desired weight. So far so good I think.

My trainings are 3-on, 1-off:

day 1: Chest, Side&Front delts, triceps. Yeah.. triceps is burned to a crisp when I finish ;).
day 2: Back, Traps, Rear delts, biceps.
day 3: You guessed it. My favorite.. LEGS!
Off
repeat.

I do cardio twice a day on workout days: Before weights 25-30 min eliptical trainer with 13-15 HIIT(15 s on - 45 s off. After weights - LISS cardio with my dog. Fast pace walking 2,5 - 3,5km.

I go by the feeling. Don't have any general exercises planned and number of reps/sets. If I feel I can do more I do more, if I feel I can't I still force myself to do the best I can.

I fell OK. Some mood swings from time to time but generally OK. My energy levels are fine. In&Out of the gym.

And some graphic material to accompany this post ;).

Focused. Damn.. I even scare myself ;).

Huh.. you call that a triceps?

Even when on vacation there's no rest for me...

That's it for now. I'll try and be more prompt with my posts.

IBFF 2012 World Championships - preparations started

2012-07-21T12:16:00.000+02:00

So.. I started with constest prep about two weeks ago.
http://www.ibff.info/
I'm keeping myself even busier then ever. Diet is strict and includes a lot of prep. 1,5h/day minimum.. just to prepare.. but it must be done ;).

Here's my form 13 weeks out. Pics taken on 15th July 2012.