NBFA Open – Larvik

As the only athlete in the 60+ class I got my second Norwegian Championship.

Official photos will come but here are a few pictures taken by the newspaper Østlandsposten and posted at their website the same evening. Athletes from different classes were on stage at the same time. The “blue” guy is 40+:

IBFA WC Rome

 

From right to left: Me, the winner, 2.place and 3.rd place:

 

Half of the line-up:

The IBFA WC in Rome was a real downturn. Not only for me but for many athletes. In my class I came 7 out of 8 competitors in the Masters 55-64 years old. Six athletes were far better than me. Old, experienced bodybuilders. Smaller and bigger than me who still is reckoned as a debuting athlete. Also by my self. I have a lot to learn about posing, precontest preparation and building mass.

In my line-up the second place should be first place. The winner was an Italian guy and the reason is that the president is Italian and the contest also is an Italian Championship. And with only three judges, including the Italian IBFA president, the Italian guy became the winner.

I was placed at the far left side (right to the judges) at the stage and the judges was in front of the right half of the lineup of 8 athletes. The president only spoke Italian and on several posing’s I had the judges behind me. And when they told us the next position in Italian I did not understand nothing. I had to look over my shoulder to see what was happening.

I came 7th. But after a while I had to admit that they were better than me.

Later that evening Martyn Yates, who came 3.rd said to me that he was impressed by my progress from my debut in Menton in 2007. And both Tommi Torvildsen and Charlie Abboh, who was may room mate, told me that they was impressed. So, I am happy after all. And I have learned a lot. Especially from Charlie who taught med lats spread and gave me a feeling of being big.

Later that evening we did some sightseeing in Rome and me and Charlie gor some fine pictures in front of Colosseum. Remember that Charlie is a pro bodybuilder and amateur world champion.

Now I am preparing for NBFA Open Norwegian Championships in Larvik on Sunday.

The toughest part starts next week

Believe it or not. I am only 12 weeks behind my friends Eric and Patric

7.4 % bodyfat under the skin

During my almost three weeks eastern holiday in Menton I managed to rip more fat. Unbelievable. My goal was to keep the weight and the fat percent I had come down to before the holiday. My plan was to have good dinner and wine every night. We have an apartment with a good Kitchen and I love to make good of all the fresh vegetables and meat you find in southern Europe.

From breakfast until dinner at 19:00hrs I followed a strict diet on low carb.

In this way I feel I missed nothing of the good life. And still I managed to reduce weight and almost 1% of under the skin fat which means I have 7,4 % at the moment.

So what the h… do I do now?

• I continue with the same diet.
• I skip cardio training
  
• I train with more reps and only 70-80% of maximum.
• I eat good from Saturday evening until Sunday lunch.
  

In this way I will continue fat reduction, hopefully without loosing mass.

I don’t know at what point my body will resist ripping more fat. And my original plan was to start the three months contest preparation 1st of July wit 7 % fat under the skin.

Just now I don’t know what status will be at 1st of July. I have never been lower than 7 %. Last year it was hell to reach 7 %. This year it feels too easy.

Pictures are taken early morning on low carb:

If I get ripped enough I can win

I am training with Eric Orrao in Menton and Eric told med today that I I get ripped enough I can win the IFBA World Championship in bodybuilding October 18th. My class will be 55-64 years.

“Every time I you come to Menton you are bigger than before” he says. “Incredible”.

6 more months to go. I keep going with hard training and a strict diet. Slowly my under-the-skin fat is going away and by July 1st I will be slightly below 7%.

Training for a World Championship

I am training hard, I do cardio every morning, I eat less cabohydrates (but enough) and I give my body enough time to recover from one workout to the next. The result is what I have planned for. I have ripped one kilo fat the last two weeks without loosing mass. On the contrary, I believe I have gained some mass on my back. The measuring is done by my Tanita body composition monitor.

The progress is coming without much pain. Of course I miss one more meal and of course i miss a glass of wine on weekdays, but the diet this spring is much easier than last year when I competed in the end of May. The astonishing fact is that I can easily reach last years fat percent at 7% at the end of May. I believe that this will be easier year by year.

But from 7% to 5% will be another ballgame. This is not what any body wants to do. And I know that my body will resist going “the last mile”. I both look forward to and do not look forward to the period July-October.

What drives me is the thought of winning. I know it is possible to win the class 55-64 years this year. If, I am lucky with my competitors and if I get hard enough. I can not gain much more mass this year so ripping fat to the bone is my premium goal from now on. If I succeed on this I may very well become IFBA World Champion in bodybuilding this year.

Going strong

I continue my early morning cardio training. It is necessary for me to maintain this as a routine. The reason is that when the tough diet starts in July it has to be one hour cardio workouts. I reckon that if 40 minutes becomes normal, one hour will only be a slightly modification.

I also continue training hard. Even if I have reduced the daily amount of carbohydrates I have prioritized the meal one hour before workout and the refilling of fast carbohydrates after training and for dinner (within one hour after workout).

This week I broke my record and did 130kg (2×3reps) in upper chest workout (machine).  At last I feel that prioritizing upper chest since last summer is bringing some results. The same goes for deadlift (from knee level) where the last set is 220kg. It is time to move up to 230kg next week. Stifflegged is now 180kg and ready for 190kg.

And the fat? The fat is running away

Will I be ready for WC in Rome in October?

Looks like I will be in very good shape and hopefully more ripped than my competitors in the IFBA World Championship in Bodybuilding in Rome, October 2009.
Todays measuring shows that I am in much better shape right now than I was one month later (april 11th) last year when I competed in IGP the last weekend of May.

April 11th 2008:
Weight: 90,1kg
Lean weight: 69,9kg
Bodyfat under the skin: 10,26%

February 27th 2009:
Weight: 93kg
Lean weight: 72kg
Bodyfat under the skin: 9,4%

Bottom line: 2,1kg more muscle mass and on schedule to be very ripped on stage in the IFBA World Championship in bodybuilding in Rome in October.

I have to slow down the the ripping process from what I do just now. It is simply going to fast. I do 5-6 cardio workouts a week, each burning 700kcal. And I have reduced the carbohydrates to 120gr a day.

My coach Rune has ordered me do increase the amount of carbohydrates to a level that gives me good and effective workouts and so that I do not loose any mass during diet. Rune also tells me from his own experience that if I diet too hard already now I will not be able to go through the last months from July.

So, in other words. I will slow down the ripping process, train hard, and plan for 7% under the skin bodyfat by July 1st.

Ripping too fast – maybe

I started cardio three weeks ago at near 10 % fat-under-the-skin and near 97kg. Now my weight is 95.8kg and I have 8.9 % fat-under-the-skin according to my 3-point caliper measuring. Caliper measuring is not accurate but if you do it without trying to cheat it shows your progress. I have a feeling that my mind is too focused on ripping this year and that I do this too fast. With this pace i will reach 7 % by the end of April and my plan was 7 % on July 1st. The problem is that I can’t stop this process. I am crazy about being ripped this year. What if I reach 6 % on July 1st. Maybe I can reach 4 % on October 18th. The WC in Rome is moved one week from October 11. to October 18. And the Norwegian Championship is scheduled at September 26.

“Rocky” Stallone vs Arnold Schwarzenegger

This is a photo taken of Mr. “Rocky” Sylvester Stallone one week ago at the age of 62. He is not big but he is definitely ripped and in good shape the old action hero

But for the former Mr. Olympia Mr Arnold Schwarzenegger the aging is coming fast:

Age 61 – Metabolic age 46

I just received my new Tanita Body Composition Monitor (Model BC-545) and was ready for my first monthly measurement. A lot of interesting numbers but the most interesting will be the progress from month to month. I will come back to that next month.

After hearing a lot about Metabolic age and never known my own this was a bit of a surprise. I knew I am well trained and that my Metabolic age should be some years younger than my age of 61. The number 46 was astonishing low. My Metabolic age is 15 years younger than my birth sertificate tells me. It tells me one thing. That’s for sure. Keep on training HARD.

I also used my bodyfat caliper and the 3-point measureformula at rustyiron.net.

This morning my weight was 96kg and my under-the-skin fat was 9,2 %. In november 2007 (in my first competition) I was 9,1 % and 85kg.

Soon I will be in France, training with my friend Eric Orrao (se previous post). New pictures will be posted after that.

200kg in Deadlift today

6 reps of 200kg on the 4.th set. Not bad But what’s even better: I believe I could do 220kg today and that kicks me of for a new goal. 240kg before Christmas. I know I can do it.

This has been a different month. Lot of work in my ordinary business and two long weekends at the Norwegian School of Sports Science. For the moment I am writing two training programs that has to be delivered by midnight (on the web) on thursday night. 12 pages, not more, not less, is my exam for NIH Certified Treningsveileder.

My left arm is good, at last. And now I have 120 % focus on World Championships in Rome, November 2009. My next international competition where I go for silver or bronze medal in Masters class 55-65 years. I have seen pictures from this years WC and althoug the winner was good, the rest was to fat. Big but not very ripped. I will be ripped. That’s for sure.

1 RM Bench Press

Today, in the workout room at Norwegian School of Sports Science, I, for the first time tested 1RM. Some of you know that being strong is not the most important thing on stage in a bodybuilding competition. What I measure every month is how much lean mass I have gained. Dry, hard, defined lean mass is what makes the winner in a bodybuilding competition. So, I never test 1RM. I focus on my weakest parts and set goals to make more volume on my weakest parts. And I measure volume potential by gained lean mass.

But today, on the first afternoon of this second long weekened class at the course “treningsveileder” the theme was progress and measuring. I have read about 1RM and I have seen it several times. Youths at the gym competing in benchpress. Who is the strongest guy. Competing rule: 1RM – One Repetition at Maximum weigth.

I admit I was curious and exited. I decided that the time had come for 1RM in Benchpress. In my chest workouts I  normally start with benchpress for upper chest at 40 degrees angle. Four sets with 10-12 repetitions. Normally I do 80kg with no security. Then I continue with flat bench press. Four sets at 90-100kg without security (no one to help if the weight is to heavy).

This time I had security.

The warm up was lousy because I was to eager. First 15 reps with a 20kg barbell without additional weights. Then 10 reps with 40kg weight (plus barbell 20kg). Then 10 reps at total 100kg.

Then 1RM test at 120kg

Then 1 RM test at 140kg (I did not find two 5 kgs). I needed help on this one.

Then one lift off at 160kg followed by 1RM at 140kg. I needed help but he told me it was very little. My conclusion is that I managed 1RM at 130kg and that I will manage 140kg in first of december with more warming up.

Gratulerer Terje Fagerli

Det er 4. oktober og du har nådd et stort personlig mål som ikke mange har guts til å gjøre etter deg. 43 år og løsemiddelskadet fra 2003 stiller du idag på NM i kroppsbygging i ditt livs form. Jeg vet hva du har forsaket gjennom det siste året og jeg vet hvor hard du har trent. Plasseringen i dag i de to klassene du stiller i er uvesentlig. Du har vunnet over deg selv og det er det som teller. Stå på videre Terje. Vi ses på gymmen
Du kan lese mere om Terje Fagerli i denne artikkelen i Romerike Blad

It is time for my one week off

Once in a while, I take a rest to give my muscles an additional week to repair and to prevent unnecessary injuries. This is normally not planned but comes as a result of “listening to my body”. And my body told me yesterday that the time has come. It is a couple oft months since last time and my progress has been remarkable. I simply lift more iron, thanks to focus on basic exersises. But, you know. I don’t do easy workouts. I alwas goes for the limit and that is why I have become a good “body listener”. Today I used this one-week-off opportunity to restart my cardio training and feel very happy. This weekend (Oct 4th) is the NKF-IFBB Norwegain Championship and I look forward to be in the audience. There is a lot of big and very good guys in the BB Veteran class 40+.

Progress in mass and strength

I am two months underway in my heavy mass building autumn season. And the results so far is very good and I am sure my progress by Christmas will be remarkable. I train hard with several basic workouts and heavy focus on Quadriceps and Back, my weakest muscle groups.

My weight is now 97kg with 9,8% fat under the skin. This is exactly what my intention was during this training period and I think I will be close to 100kg by Christmas. By Christmas I think it will be time for a month with lower intensity training before the heavy Spring season. By August 2009 I will try to come down to 8% fat under the skin. The plan for next year is to start diet in August to prepare for Norwegian Championship and World Championship in November. World Championship has been moved to Rome. I need to come down to at least 5% fat under the skin to have any chance of reaching top three in Rome.

This week I did 140kg in Barbell Squat and today I did 6 reps of 200kg in Dead Lift from Knee level. i am very happy with this, beeing 61 in one and a half month.

Gaining mass not bulking too much

I don’t believe in bulking with a lot more calories (carbohydrates) than I really need. Serious bodybuilders weighting 110 kg in competition should not weight more than 117-118 kg offseason. As explained in this article they don’t need more than 500 calories more than their maintenance level to gain mass. That means 6% of their competition weight. If you rip 0,5kg fat a week during diet they need 14 weeks to get in shape. If you take into account that some of this bulk weight is excess water and that the weekly reduction is closer to 1kg they will be ready for competition in two months.

My goal is to stay close to 10% bodyfat during the hard training the coming winter and spring. That is why I am keeping a close eye on my diet all the time. The problem is of course holidays and my intention to be as normal as possible in my daily life with family and friends.

Just arrived home from two weeks in Menton with my wife, wine and good French food l was a bit nervous about the situation. I have to mention that I trained as normal at Eric Orraos Gym in Menton and that I used (and still uses) a nutrition called “Ripped Max” which I bought at a Pharmacia in Menton. “Ripped Max” is a natural product also containing CLA.

The result is according to my plan. Today I weight 96kg and my bodyfat is 10,5% according to Rustyiron 3-point fat calculator. I will try to stabilize around 9-10% which will give me a better start in front of next year’s World Championship in November. My goal is to be ripped at 5% for that contest. At competition 31th may this year my weight was 88kg and bodyfat was 7%. Easy calculation tells me that I have gained some more mass the last three months.

Check out the new page BB over 50 and 60

I have made a new page where I will try to colect pictures of senior competing bodybuilders. Some of them are in a remarkable good shape. See for youself.

Alive – not dead

A few more days since my last posting but the reason is Simple: Holiday in Menton!.

Universe Gym was Eric’s gym but the gym is now sold and has a new owner from 1.st . July.
That means that some athletes goes to another gym and some stays.  I stay because of Eric and many others do the same. The new owner is a very nice guy. I like him and I hope he makes the the gym a profitable business. He works like hell from early morning to late evening.

There is a new Gym in town but according to my opinion Universe Gym is the only and the best PRO Gym east of Nice.

My Biceps injury is Gone

I still do easy workouts involving my left arm but I am very happy that the progress is so good. My goal is minimum 3.rd place in WC Nice Nov 2009.

At the moment we are on Holiday in Menton. The Wine makes the diet a bit problematic but I found a solution. I swallow a double dose of some diet nutrition called “super abs ” two times a day. Keeps me slim – hahaha. And, I eat less.

Eric is now 9invoolved in an Italian company making nutritions and traning equipment. The training equipment is better and cheaper than Panyatta. And he showedd me today a new competition tanning that is very good, dry, and easyu to wash off after contest. I will bring a sample back to Norway to test ist before the Norwegian Championship in Novembre.

Do I have some progress?
Yess! I Do!.

I Train like hell! and my goal is minimum 3rd place in November 2007. BUT, I still compete in the class 55-65 years and the best guys in this class is BIG!. nOT ONLY big but VERY BIG!.

Eric gave me a video from the Sapri contest and I will publish a video of the the class 556-65 and the class 65+ in a later post. I am impressed ofr the Quality off these senior guys And I understand that the next year will be tough. Not tough BUT VEREY TOUGH!

I am Nordic Champion in BB Veteran +60 years

International Grand Prix Classics in Larvik May.31th was an open Championship and was the first Nordic Championship for I.F.B.A. (International Fitness and Bodybuilding Association). It was a great contest with many good athletes but in the Veteran class over 60 year I was alone. It was great to be on stage after a long hard winter with lots of workouts and after the tough diet an cardio regime from February. My wife is very happy it’s all over (for this time).

Pictures and video is posted in the Photo Gallery