2008 Transformation Contest

Heya,

I just woke up. Last night I went bowling with my friends, quite a fun. Relaxing too. This was my firs night out in the town, for…well last six months. Nothing but work, work and more work.

Anyways, some big time mobster was shot in my building last night. The police was all over the place and got us residents all locked down in our apartments. Yeah, talking about some stress. I mean who are the to stop me from going out after six months.

Nevertheless, this morning I woke up, took the measuring tape and I saw progress. I lost two pounds. and lowered my body fat percent down 23% and I feel great.

And another thing. I got me self a kick box instructor! Well, actually it’s an old friend who asked me if I would like to punch some bags with him, so I guess it will accelerate my progress a bit. This means I have a workout every day in the week, no rest for me

Next week I plan to up the intensity for a notch so I suggest you people do the same. Don’t go thinking I will go easy on you

malibuilder

Nothing much to say, I went with some light weight on the bench

OK time for me to tell you a little about my workout routine. Over the last 13 years I have experimented with a lot of systems and training tactics and I came to realize I react the best if I work one body part per week. It also fits well in the rest of my week plans (work, second work, third work etc. etc)

Basically it is 1on-1off-1on-1off-2-on-1off.  Before every exercise I thoroughly warm-up it takes about 15 minutes and I do 2 sets of pull-ups for as many reps I can muster at the time. After each workout I do my abs.
Monday starts with Chest/Triceps. Three exercises for chest and two for triceps. First exercise is the most important basic compound movement 5 sets, the other two are three sets and they change all the time.

Wednesday I do Lats/Biceps. Same set number and I always go a little higher on reps when I do lats. My back muscles seem to react on such treatment.

Friday is mu Shoulders/Traps day. Sets number is the same and I go high on reps also.

Saturday is Quads/Hams/Calves. Two exercises for quads, one for hams and one for calves. I hate doing legs. I am strong and I push it to the limit but damn it’s heavy.

My cardio consist of 15 minutes in the morning before breakfast on my gym days and 15 min in the morning and another 15 min in the afternoon on my non gym days.

I use a lot of weight and a rep range anywhere from 6 to 20 depending on the day and muscle group. It is hard for me to write it down since it changes a lot and it is very intuitive. Today I will lift as heavy as possible and tomorrow I will work super or tri sets or even drop sets who knows.

That’s it for the workout tactics

114 kg/250lb not bad for a beginner lol just kidding. Anyways I will be posting my required video in next few days, just to make all official

Here is the starting weight video:

Hey everyone, Alen here. I will be jumping in instead of SCT. I was following you guys so far and now it’s time for us to do it together. I feel very motivated and I hope I can pass on some of the good vibes on to you people and make you come out of this as winners. OFC, I will give you some hard time as I can be serious competition

This is supposed to be my introduction post so here it goes.
My name is Alen, but you can call me mali, it’s a nickname that stuck over the years and it translates to “little” it was a joke in the beginning but over the time everyone started calling me like that and now I have people who only know me by that nick.
I am 27 and I work as IT consultant and I also like to think of myself as an artist. I have about a million of ambitions and things I want to achieve I just have to find the way to stop sleeping and make my days last a week
Anyways it wasn’t always like that. Strange, but many stories start like this I used to be competitor back in my junior days and a successful one too. I won several medals, including two times junior state heavy weight vice-champion. By the year 2000 I was in the best shape of my life and then came the great disappointment. It was my last year as a junior and competing as a senior in a heavy weight meant taking loads of steroids and generally not living healthy. I have a father who was a competitor during 70’s and 80’s. He spent his life devoted to healthy living and never injected anything stronger than a vitamin C and I wasn’t to be the one to turn into a black sheep. Decision was to continue with competing as natural and probably never enter finals or quit and go to college. So I went to college and almost forgot about the sport.
What I realized several years after was that competition was only a way, a simple goal that made all the hard work make sense. Without it I was clueless and wondered in the dark. Of course I went to the gym from time to time, sometimes even for a whole year but in the end I would give up and fall into decay again. During college and two years after I led most unhealthy life style. Partying, drinking and eating one fast food meal somewhere in the 02:00AM and sleeping all day or working some crappy job that made no sense to me, but I had few choices. Point is I woke up one day and decided to change all that. I stopped smoking and drinking all in the same moment, five years ago and never took a cigarette or a drop of alcohol again.
Thank came five years of trying to get my life where it should be. For a while I had a hard time finding a good and steady job. I worked as an instructor in the gym for a while, but they closed the gym and finally some two years ago I got the employment as an IT consultant in a largest meat factory in my country. Good and steady job with decent pay. It wasn’t a dream come true but it was a starting point.
Anyways, working in a meat factory has its own drawbacks, like eating meat and fat all the time LOL. And so one day I was facing the monitor, breathing heavy, sweating and feeling like I will never get of the chair.
Some three months ago I found bodyspace.com and started my own account. That was a beginning of my journey back to normal. I made radical changes and made great progress, in only seven weeks I was reborn and felt much better. Then came Steph a.k.a. Daretosoar and she pointed to me there was a competition for all who want to transform their bodies. That gave me the greatest motivation possible and even I wasn’t chosen for the first five I never gave up on the idea to transform myself.

My goal is to get down to 100 kg and 10% body fat, but for now 15% is more realistic and 105kg. Right now I am 115kg and 25% body fat. I will lose those 10% by the end of this competition and I will also help you all guys to achieve your goals. There will be no looser on March 26th.

Here are my most recent before photos:

Please don’t mind the gloomy face I am just trying to scare you out of winning this race

Well, you may think you have a one-month head start on this new contestant, but Alen (malibuilder) will give you a run for your money (literally)!

Check him out:

http://bodyspace.bodybuilding.com/malibuilder/

He’ll start blogging here and posting his "Before" photos ASAP.  Stay tuned…