The day before Christmas

Last few days were very hectic but still had to fit my workout before I left home for Christmas.

Trained on Tuesady - Chest and Back

Benchpress - 3 warm up sets; 2x5r 127,5kg

Incline DB press - 8r 55kg, 5r 55kg + drop set 7r 30kg * some heavy weight here!

Flat DB flyes - 9r 27,5kg 11r 25kg * goal was 12r but my chest was already on fire!

Rack deadlifts - 5r 140kg -warm up; 2x5r 230kg *strong

Pull ups -5r BW warm up; 2x8r +30kg

DB bent over rows - 2x12r 45kg

All done in less then 45min. Great intense workout!
Yesterday I spent Christmasday with my family and enjoyed some traditional food and cake - today will be back in the gym for Shoulder and arms workout - my home underground gym - can`t wait!

Some words about nutrition: 

Nutrition is such a touchy subject for some people... People generally know what they should be doing but are constantly bombarded with confusing advice. Most people need to eat more healthy fats in their diets, it's really good for improving good hormone profiles. Try to cook your own food as much as possible and buy things with one ingredient. For example, Potato, Broccoli, Steak, etc. The last part, and maybe most important is to not feel bad about indulging in good food. Having a positive relationship with food can sometimes be even more important in determining how your body responds to it than the food itself. If you're going to have a cookie, just have it, but enjoy it and don't feel bad about it. 

It’s holiday fat gain season, a time when nearly everyone packs on a few pounds. Rather than joining the masses and loosening your belt another notch, use these 5 Holiday Fat Loss Hacks and avoid putting on a single pound.     

 Eat a sensible meal before the party.

Bring a healthy dish to share.

Never drink calories.

Fill your plate, but only once.

Taste dessert, just a taste. 

That’s it—all you need to know to not gain a single pound at holiday parties. But what about the rest of the year? Wouldn’t you love to make 2015 the year that you transform your body? Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone? It’s all more possible than you think. But you’ll need to take massive action!

The holidays can become a stressful time, with places to go, presents to wrap and parties to plan. There is ample evidence that stress has a negative effect on your body and your metabolism. When your body is under stress it produces cortisol, a hormone related to the fight or flight response. This increase in cortisol causes weight gain, decreased metabolism and even depression. 

This holiday season don’t let stress get the better of you. Give yourself time to relax – you’ll be leaner for it :)

Heavy leg day on saturday morning

Had to train on saturday because spent friday with my brother visiting some people. So how it went...

Squat - 5 warm up sets; 5r 200kg, 2r 200kg(failed on 3rd rep - just my mind playing), 5r 200kg *using belt

Leg press - 15r 300kg, 15r 325kg

Stiff leg deadlift - 8r 140kg, 8r 160kg *belt+wrist straps

Standing calf raises - 1xwarm up set; 2x10r 312,5kg

Crunches(DB on chest) - 2x15r 50kg

All done in 45min. + stretching&foam rolling for recovery. Good session, need to improve my squat step by step, I am getting stronger each week.

Training with my little brother :-)

Had a visit today - my little brother - so we trained at the same time and had a good time and fun :-)

Shoulders&arms today - started in the power rack.

Shoulder press off the pins - 2 warm up sets - 5r 80kg, 5r 90kg strong!!

Heavy power lateral raises - 2x12r 20kg

Heavy barbell curls - 5r 50kg - warm up; 5r 62,5kg, 5r 65kg strong

Incline DB curls (45 degree bench) - 8r 25kg, 8r 27,5kg

Triceps pushdowns - 10r 95kg, 10r 100kg

Dips - 2x12r +25kg

All done in 45min. Really great workout! Enjoyed my brother company :-)

Chest&Back old school training

Had a great training session today! Feel like my strength is getting better and better.

Benchpress - 20r bar, 12r 60kg, 10r 100kg - warm up; 5r 125kg, 5r 127,5kg *strong

Incline DB press - 8r 50kg, 7r 55kg *goal was 8reps...next week will fight for that one more rep

Flat DB flyes - 12,10r 27,5kg *feet up on the bench

Rack deadlift - 5r 140kg - warm up; 5r 220kg, 5r 230kg

Wide grip pull ups to front - 8r +25kg, 8r + 30kg

Bent-over rows - 12,12,r 110kg

All done in 50min., felt good and strong.

Leg day and how I met Kai Green

Trained legs on friday - it was very short but intense workout. Small amount of volume this time of the year.

Squat - 20r bar, 12r 60kg, 10r 100kg, 8r 140kg, 5r 160kg - warm up; 5r 180kg, 5r 190kg *felt strong,      havent trained legs for more then two weeks.

Leg press - 12,15r 300kg

Stiff leg deadlift - 8r 120kg, 8r 140kg * using belt and chalk

Standing calf raises - 10r 187,5kg - warm up; 2x10r 287,5kg

Crunch (Holding DB on chest) - 15r 35kg, 15r 40kg

Training done in 45min. + stretching&foam rolling. Quick protein shake and some rice cakes after workout for recovery and back to work with my clients.

Photo below is with Kai Green in New York - will write about it more as I promised.

Shoulders&arms

Very busy and productive day today - trained shoulders&arms within 30min.!

Shoulder press off the pins - 2x - warm up sets; 5r 70kg, 5r 80kg

Heavy power lateral raises - 12,12r 20kg

Heavy barbell curls - 5r 50kg - warm up; 5,5r 60kg

Incline DB curls(45 degree incline) - 8r 22,5kg 8r 25kg

Pushdowns - 10r 60kg - warm up; 10r 90kg, 10r 95kg

Dips - 12,12r +20kg plate

All done in 30min. + stretching and foam rolling. Great intensity,felt strong.

I might do some mobility work tomorrow or just have a day off before heavy leg day on friday - trying to listen to my body.

New training program

Today started new training plan - just for 4-6 weeks before I`ll start with my contest prep.
I just came back from New York last thursday and still trying to get use to it - time change. I will write something about my trip in next couple of days.

Chest&back today

Benchpress - 3 warm up sets - then - 2x5r 120kg nice and easy

Incline dumbbell press - 8r 45kg, 8r 50kg strong

Flat dumbbell flyes ( feet up on bench) - 2x12r 27,5kg

Deadlift from the rack (just above the knee level) - 5r 140kg - warm up; 5r 200kg, 5r 220kg

Chins (close-grip) - 5r BW - warm up; 2x8r +25kg

Barbell bent over rows (overhand grip) - 2x12r 105kg

Training done in 45min. + stretching&foam rolling; Good session!

Its been almost two weeks before my last training session - last time I trained was in Brooklyn, NY where I met Kai Green!
Picture showing here is from the gym Blink in NY, Brooklyn.