My Wife Knows

During this two-week holiday in Menton I told my Wife that I intended to compete in the World Championships in Bodybuilding in Rome in October.

It was inevitable. I have trained four days a week and I have NOT tasted French Cheese. My diet has been as normal with cereals, tuna (two times a day), chicken breast, whey protein, omega-3, olive oil and very very little bread and cookies. I admit that some of the carbohydrates has come from wine. She has probably understood this since I started my cardio training in January.

But she did not argue it at all. This is my new way of living and I make very good dinner every day. I love cooking and I think this makes it up. My wife loves my cooking.

So now it is back to normal. Back in Norway there is no wine on workdays and I plan to reduce my weight with 3-4 kilos by Easter. Hopefully it will be fat reduction

In Menton I have trained heavy weights. I love to train harder and heavier than the younger competitors at Univers Gym. Eric is 48 so I will not meet him in the same class (45-55, 55-65, 65-+). But I will meet Patrick, I hope in The World Championships in Rome this Autumn. He is a newly retired Police officer. Smaller than me but in good shape and he will be ripped for sure. He plan to compete Mr. Universe in Sapri in July and has not decided for Rome yet.

I think; If I manage to get ripped enough. I can possibly be World Champion this year. That’s what KICKS ME OFF! I Know I can Do It because I am Crazy Enough.

Two training weeks in Menton

It has been two nice weeks here in Menton during the Citron Festival. But of course I have been doing my regular workouts, four mornings a week, at Univers Gym together with all my training buddies. Nothing special about the training these two weeks, only hard work as usual. The only problem beeing here is keeping the diet. I try as best I can and I don’t think I have gained fat. But I haven’t lost any fat either. So March will be a tough month where I plan to reduce fat by 3-4kg by April.

Here is some pictures and a video. Eric will not compete before WC in Rome but Patrick is now preparing for the Sapri Mr. Universe contest in July. If he decides to compete in Rome he will be in the same class as me 55-65:

From left: Eric Orrao, Me and Patrick Viel

The owner of Univers Gym Marck Ctesiphon and me (at the left)

Training upper back and rear deltoides:

My next Posing Routine

I have always dreamed of including backflip og frontflip in my posing routine. Either as a intro arriving on the scene or as a finish when leaving the scene. Either way have to train on this during the summer. Here it goes:
Backflip

Frontflip

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:

To Bulk or not to Bulk

I know I should eat more and gain more weight in order to gain more muscle mass. My coach would like me to reach 100kg off-season. Everybody knows, and I have learned at The Norwegian School of Sports Science, that I need to eat a little bit more calories than I need if I want to maximize my mass growth.

But I can’t do it. I simply can’t. I believe it’s in my head but I am to afraid of gaining too much fat. I understand young bodybuilders who bulk during off season, but for me this is as much about staying fit for the rest of my life as it is about being the biggest and winning titles.

Competitions and Championships is only milestones and bonuses. Such goals kicks me off for training. Of course I go for titles, but my bottom line is gaining good health and staying as fit as possible.

My French friend Eric tells me not to do so much cardio training. “It destroys your legs”. Well, maybe he is right about that. Maybe all the cardio training is in conflict with building big quadriceps. But it keeps my heart going and that is also an important part of this project.

So what is my underlying goal this season?

I am still a beginner in this game and I have a long way to go to win international championships. I have used the previous competitions to get lower and lower on under-the-skin fat. Beeing ripped like a long time bodybuilder or like my friend Eric Orrao is not done in one or two years for beginners like me. Starting with all too much fat.

So this year have actually one goal. To come down to at least 5 % under-the-skin fat. I know from last year that going from 8 % to 7 % was very hard. Also for my wife to watch. So I know that going from 7 % to 5 % will be even harder. My metabolism will adapt to less calories and it will be harder and harder. Maybe it is impossible. I don’t know yet.

This is the reason I don’t bulk this year. And maybe I won’t gain as much muscle mass as I could. But as you understand from this I don’t think I can do both.

If I reach my 5 % goal this year I think I can be third in Rome. The reason is that the other athletes does not “rip to the bone”. But that will be a bonus.

If I reach my 5 % this year I know it is possible and I know I can do it again. Next time will be easier and during next off-season I can possibly gain more mass by a “mini” bulk.

Anyway. I love this sport

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.

Is it possible for me to match theese Quadriceps?

My French friend Eric Orrao is a master in ripping fat. No wonder he has a lot of victories and more to come. My goal is to be ripped like this in Rome in October. Eric has not the worlds largest legs but they are ripped. That’s for sure. I train heavy this year and last monday I did 18 sets only for Quadriceps. So maybe ….

New Treningsveileder blog for my Norwegian clients

I have started a new blog, in Norwegian, for my clients and people looking for advice on training, diet and nutrition.

The blog is named treningsveileder

I am IMPRESSED by Wanja!

This 72 years old Swedish woman Wanja Sjödin shows that bodybuilding and fitness is for seniors. It is never to late is my motto but this Lady really impresses me. Check out her homepage and her Training Blog

And, take a look at this video of possibly the worlds fittest grandma

Cardio started this week

To be ready for diet from July 1.st I have to rip fat slowly from present 10% to 7-8% by July 1.st.  That is why I started cardio training this week. 40 minutes on my Crosstrainer at 130 puls burns 700kcal.  I start slowly with four times per week and without changing my diet.

Tommi & Me to Rome

It seems that the Norwegian UPBF-Pro Tommi Thorvildsen is preparing for this years Battle of Giants Tour. UPBF is the Pro version of the NBFA/IFBA Association where I compete. And the 11th. October there is both IFBA WC and Battle of Giants at the same stage i Rome. That’s cool.

There is an article on Tommi’s preparation here (norwegian)

January is High Volume

High volume is more sets which means more total reps and more total weight on each muscle group. Each set is only 80% intensity which means that I stop when I have two more reps to maximum.

More sets means 16 sets for Quadriceps, 16 sets for Hamstrings and so on. It pumps you up. That’s for sure.

My weight is 96kg and my under the skin fat is 10%. I am on track and enjoy training.

I also do some small adjustements to my program. I remove the high rowing which involves my Trapezius to much. Instead I will go back to wide pull down to upper Chest. The reason is to broaden the upper part of Latissimus without making my Trapezius bigger.

Holiday training

There is no Holiday without workouts and Christmas is no exception. Of course I eat more during Holiday. More dangerous fat, more coockies, more desserts etc. But so what. It is only for a few days and soon the ordinary BB-diet is back in place. My weight is now 99kg and I am heavier than ever. The good thing is that I’m still lean and below 10% fat.

I have changed my training routine a bit. For a two months I will increase the volume in my quadriceps, chest and back routinea. More sets but only at 80% RM.

Focus on Rome

I got through exam in November and is now certified “Treningsveileder, NIH” (BB Coach as I like to call it). My next goal is to take exam as Personal Trainer by autumn 2009. Next autumn is also time for another bodybuilding world championships. In Rome. The date is Oct,11th and the class is Masters 55-65 years. A lot of big guys and I think I will be the oldest.

This Autumn I have focused very hard on gaining more mass on Quadriceps, Upper Chest, Latissimus and Erector Spinae. This focus will continue until Easter 2009. By now my weight is 96kg with a” under the skin fat percent of 8-9. By summer I will be 6kg from competition weight (that is my plan). The tough diet will start July 1st and by October 1st I will have burned 6kg fat and have 4% fat under the skin. Sounds easy? Well, it’s not. And I have not told my wife yet.

Here are some pictures from big contests in oct/nov 2008

NAC Universe masters Over 55 years (16 athletes in this class):

IBFA World Championships 2008 Over 55 years, Slovenia, 15 th Nov:

My Favourite Gluteus Workout

I did 160kg in Stifflegged deadlift on Tuesday this week. Even if it is in a Hammer machine and not a free movement it is hard enough. This workout is one of my favorites. It takes really hard on Gluteus, Hamstrings and Erector Spinae. The Erector Spinae is also one of the muscles where I want more volume because it makes my Back “deeper”. So this workout is actually also an important part of my Back workout program that continues on Fridays.

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.

IBFA MR & MISS WORLD Slovenia 18th november 2008

Not me but two of my best friends will be on stage in the same lineup. Mr. Jonny Arntsen from Vesterålen who won the title of mr Univers in NAC Germany 2007. And my coach from Menton, Eric Orrao who won the overall title Mr. Europe and also Mr. Universe over 45 years in Sapri this summer.

The Eric Orrao blog

The Jonny Arntsen blog

I continue my education for Personal Trainer

This week is startup of my second course at Norwegian School of Sport Sciences.
My first exam in “Fitness grunnkurs” was this spring and this autumn I hope to take the next exam in the course: “Treningsveileder”. Two long weekends from Thursday to Sunday followed by a case that I have to answer and deliver by November 27th. I really look forward to this although this period of the year is very busy for me. Next week I will deliver two one-day and one half-day courses in Search Engine Optimization. And the week thereafter I will deliver one more one-day course. Everything is already prepared, including new print of my 80 pages handbook on the subject.

In between I have to make room for my regular four day split workout. Wish me luck