kirpEstonia’s BodyBlog

Today my biceps hurt. I did dumbell alternate biceps curl 3 sets with 44 pounds for 5 reps and then preacher curls 3 sets with 66 pounds for 12 reps yesterday. The dumbell curl was hard but I allow myself to cheat a little on the first, heavy excercise. The following, preacher curl was heavy but not because of the weight, it just gets hard if the reps go over 8 or so. The muscle is tired, it starts to burn. I somehow managed to get all the sets and reps done. And so today, my biceps hurt. They almost never do that. Like my chest always hurts after a workout but biceps almost never. Ok, thats it.

I finally received my supplements from the great US of A. My acquaintance who travels between US and Estonia brought me leucine. I also received some testers which is great. She also gave me a couple of things from her own stack that she did not want any more. Like CNP Pro dessert. It is a protein-pudding supplement. It tastes great but is not better than the real thing. But which normal dessert contains 25 of protein per meal? I also received abottle of CNP after-workout shake, body fortress glutamine and a NOs product. I`ll start stacking them tomorrow when I have almost the final squat day before setting a new record.

The squatting routine is really starting to get on my joints, it seems. My knees hurt a little, when squatting and the left leg  is painful somewhere in the down. Put I guess it is nothing serious. I just tried to warm up more before squatting while trying not to exhaust myself too much. And the routine ends like next thursday. Then I`ll have myself a little easyer routine for a while before I`ll start working on my chest.

BYE!

I have gotten on track again. After about a year of sitting near the same lifting stats I have finally managed to increase my squat record. I increased it from 110kg->125! I was as happy as a child after that…Why are my lifting stats so poor? Well, if I had a young boy asking for advice, I would advise him no to repeat my mistakes. I constantly learn what I have done wrong and wish I could turn back time.But i can`t.Noone can. There are two kind of bbs. One who have superb genes and basically need to eat more calories than they use and they will grow.They will grow even if they compete all the time. But I am not one of them. It was a mistake that ma trainer asked me to compete after only 8 months of training under his supervision. I know that our bb stages are empty, but the "filling out a spot" did not avail for me. Is it too late for me to understand it? God I hope not. When I will not compete and gain weight for as long as 5, 6, 7 years, will I still manage to achieve a satisfacting level.I hope.

The reason for my jump in squat record id the Smolov squat programme. I did it for 4 weeks and the result is here. Now I trained speed with jumps and other exercises for two weeks and yesterday was the first day of the REALLY intense phase of the routine. The previous squatting every other day was just a warm up, LOL. Yesterday was hard.Really hard. almost impossible. i recalculated my routine and I think i will lower the weights a little. That was what i did with the first phase and it worked out fine. Just ~5kg of and the workouts should be more bareable. And the result will be better than overtraining…

See you later, alligator!

Well, I received a very concerned letter to my E-mail adress that was full of amasement where I have been? LOL. Actually, it was the bodyspace letter about my bodyblog. I don’t have anything striking to say besides that I am back from my little bodybulding trip to the other end of the country. It was cool. As you can see(from my profile), me and my bb friend put together a new workout routine. It isn’t easy, I tell you.I’m training 1 day on, 1 off so I could start every workout with squatting. The first squatting week was relatively bareable, but the second started already quite difficultly. I know- there is a constant threat of over training, and I’m afraid of that. As the spring brake is over, I’m not getting as much sleep as i would like to and sleeping-it’s one of the best musclebuilding, testosterone boostind etc. things out there…:)

Today I finally had the nerv to open my wallet and use the little money i have to buy a supplement. I bought arginine-not because I’m a grazy pump seeker, but I realized that it combined with glutamine(that I have) should help the recovery. If i could add a BCAA to this mixture, then the formula would be complete…Yes-a leucine having my name on it is waiting for me, but yet in the great US of A. So, I’m desperately hoping that muscles will get a jump start and start to grow again like weeds. Any advice on how to survive an intense training period-I’m all ears…

Well, what am I going to write about? I think that everything that comes to my mind. Well, today I am having a day off, again. Yesterday was a light workout, I did the whole body, one exercise per musclegroup. I was feeling a little better already. I mean, my mood was fairly OK and the will to train was also there. I tried to get a pump, just doing a fun, easy workout.I choosed exercises that i liked and that were convenient. The bad mood is caused by the measuring i had some days ago and the progress wasn`t at all like I had hoped for. Damn…the first two years were great, muscle grew so you could hear it.:D I guess it really is like a wellknown trainer wrote in his book:the first year 6 kg of muscle, the second 4kg and from that on, only 1-2 kg per year. This is the average and I guess I`ll have to accept it. The last year has been hard. I lost to my rival, hasn`t gained so much muscle, money lacks, I am finishing school and I have final exams coming up, my dad had an serious accident and now I´am living with an acquaintance and I have no income, exept for what i have gathered to my bank account by working myself during the breaks. Yep, life isn`t easy, especially when you have just grown up and met the hard side of it.
But a brighter thing is, that this is the final week before spring brake. Although i don`t bathe in piles of money, I decided not to go to work during this brake. I have worked during every brake so far and I don`t like the job at all, actually. And I´ll only have 3 and a half days to work because of easter. So, to the main point. A familiar bodybuilder asked me to go and visit him sometime. So I talked to him, finally, and decided to visit him from this sunday to wednesday. I think that will be a very amusing visit.I can talk about bb with someone in a leisurely environment(I cant to that very often) and he promised to help me with my training programme. He is a trainer, so I don`t have to pay the gym fee. He was eight in the 2005 Juniors World Championshimps. He is a realtive of my best friend, also a bb, but we don`t communicate very often, since he lives 186 km away, in the other end of the country, basically. So, I`ll do something different and fun, instead of the usual home-school-gym-home routine. Ok, as we say here: a long yarn is a shit yarn.

It`s my second post and I decided to write about how I eat. What`s my approach and theory to a bodybuilders menu. Ok. Generally, my calorie intake divides as: 30% protein, 30% fat and 40% of carbs. My "justification"  to this is:
it`s a partition that should ensure me with all the necessary nutrients.There is more than enough protein in my diet.So far I followed the "2g protein per kg of bodyweight" rule so that would mean I have to eat roughly 140 g proetin per day. Yes, I know that eating more protein doesn`t mean that the protein synthesis increases, but it could still be good for GH and testosterone creation in human body.Now I am eating ~200g of protein per day. After all, as I have understood, you americans are very fond of eating enormous amounts of protein, so it can`t be so very wrong.                                         30% of fat = ~100g a day for me.This may shock you, as I have seen  eating guidelines in Flex, that order to eat like 20g of fat in order to get in shape. This is very weird when we consider that fat is a necessary nutrient for the human body.The main reason I like eating fat is that it is responsible for high testosterone levels and if it isn´t the first day in this website, then it probably rings a bell. Also, in order to stay and get lean, we need to teach our bodyes to use (body)fat into energy. It is very unlikely to happen, if we eat tons of carbs.
And last but not least, ~285 g of carbs per day. This seems fairly reasonable to you, as I have seen some menus for getting lean. I even have troubles getting that goal accomplished since I am very careful about staying lean. But, less isn`t always better and so I am thinking about changing the % to the "foolproof" 50% carbs, 20% protein and 30% fat in order not to risk holding back my muscle gains when I`m having very intense muscle building periods. I consume the majority of carbs on the two meals following my workout, they are usually at 6 pm and 7 pm. There have been times when I ate two packs of brown rice(2*125g) on a meal and gained lots of muscle. But since this was at the beginning of my bb`s career, I gained muscle anyway and and didn`t have to think whether I am eating right or not.

This will be about it, I am more than happy to discuss my and your approach in order for the both of us to learn something. I see there are a lot of BIG bodybuilders out there so I would be very happy, if you decided to give me some self-verified advice on how to gain more muscle!

This is my first bodyblog in this site. Well, yesterday I examined the bodyspace site more thoroughly and was completely hooked. I have spent two days now constantly renewing my data, looking up old training journals, measuring and uploading. It`s good to see my improvements on a chart  just when stress is killing and I´m thinking, that there has been no progress at all. I´m still learning all the functions, but it seems to be a good place to find inspiration and share my thoughts, joy and problems with thousands of peolple who all do the same thing. I guess that`s it. Enough for the first post. I am going to eat a little dinner right now so I`ll end my first entry. I hope I´ll find a lot of acquaintances here to share experiences, get and give motivation and so on.

Bye for now and may the force be with you!