After a good and thorough deload week, I have already started with a new macrocycle with squat and push press as main exercises.
Today's was ME workout. Since it was the firt ME workout of the cycle, I didn't go all out.
Squat:
warming up and gradually increasing weight
1x 180 kg
1x 200 kg
2x 210 kg PR!*
1x 210 kg
*I think I haven't done 210 twice yet...
Push Press:
warming up and gradually increasing weight
3x 80 kg
3x 80 kg
3x 80 kg
Accessory work:
Chin-ups (V-grip):
8x
8x
8x
8x
-Bench Press:
10x 80
10x 80
8x 80
10x 80
Squat
I am slowly but surely approaching an end of this off-season. Current conditioning at little less than 78 kg (172 lbs).
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04-12-2013, 09:02 AM #91Lifetime Natural Bodybuilder
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04-28-2013, 09:30 AM #92
It has been little more than two weeks since my last post and I have managed to set a few PRs in the meantime (3x 220 kg squat, 6x 200kg squat, rep PR in Bench press, Few reps with 90kg on push press).
VIDEO of today's 235kg (518lbs) squat
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05-02-2013, 08:27 AM #93
Last offseason traning session!
Today was the last training session of this offseason. I decided to end it with stye: with an imitation of a PL meet!
I managed to set some new PRs:
SQUAT: 240 kg (~530 lbs) PR!
BENCH PRESS: 130 kg (~287 lbs)
DEADLIFT: 235 kg (~518 lbs) PR!
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05-02-2013, 08:28 AM #94
I will do a 10-day deload and then start with prep for competitions in late summer/fall.
Here are a few pictures of current conditioning:
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05-02-2013, 09:11 AM #95
Nice squat
How much do you weight in those pics?
You're in great condition to start prep!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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05-02-2013, 10:24 AM #96
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05-02-2013, 12:43 PM #97
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05-02-2013, 09:31 PM #98
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05-03-2013, 10:04 PM #99
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05-04-2013, 04:06 AM #100
Being a good representative of natural bodybuilding is something that I strive for and being someone's motivation means a lot to me. Thank you!
I have never started prep so lean and so strong and it will definitely be an interesting experience.
Thanks and thanks!
The lowest I've been was 200 / 170-200 / 20 or circa 1600-1700kcal. I am currently at 200 / 400-450 / 50 or circa 3000 kcal daily while being slightly less active.Last edited by JureRus; 05-04-2013 at 12:13 PM.
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http://www.sizeandsymmetry.com/athletes/jure-rus
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05-27-2013, 11:43 AM #101
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05-27-2013, 01:26 PM #102
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05-27-2013, 02:58 PM #103
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05-27-2013, 11:34 PM #104
I don't think Jure did much cardio during prep.
Some MISS and HIIT sessions here and there. I checked his journal on NMZ forum. Cardio is rarely mentioned .my blog: http://missionsuperbody.blogspot.com/
My workout log: ->http://forum.bodybuilding.com/showthread.php?t=139180333&p=976686193#post976686193<- hopefully this year I'll post more here ;).
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06-26-2013, 09:30 AM #105
Sorry for not responding, guys! The last few weeks were extremely busy - I now have more time and will try to post more regularly.
I am 1 month in my contest prep and I rarely do cardio. If I happen to do some aerobic activity, I raise my daily intake to match the additional calorie expenditure. I am currently at 200 / 250 / 30 from Monday to Fridays. On Saturday and Sunday I raise my intake to ''maintainance'' (=daily intake at which I ended my offseason): 200 / 400 / 50. I if I did some cardio and let's say burned 400 kcal, I would simply add 400 kcal to my daily intake, mostly from carbs.Lifetime Natural Bodybuilder
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08-22-2013, 06:29 AM #106
Update!
A lot of things have happened recently and are currently happening and I just did not came round to updating my thread. Here a few of the most important ones:
1.) I have signed my first sponsorship contract: Sizeandsymmetry Europe have decided to support a natural bodybuilder! Here is my section on their site: http://www.sizeandsymmetry.com/athletes/jure-rus
2.) I came to the States 2 weeks ago. I am staying in NYC area until the end of August and in Toronto until the end of September.
3.) I have done my first competition of the season on August 10th: OCB Presidential Cup, Washington, DC. I won the Junior division and placed 3rd in a very fierce Men's Open Middleweight:
In the past 2 weeks I have combined intense sightseeing (first time in NYC) with regular training sessions and contest prep. I have been training with weights in Steel Gym in Manhattan and have been doing a TON of LISS (8+ hours of walking accross NYC daily). I am currently 2 day out of my next competition: OCB Mid-Atlantic Battle for the Belt. The conditioning will be slightly better than in Washington and definitely my best ''package'' ever.
You can follow me on my FB page: https://www.********.com/sizeandsymmetryathletejurerusLifetime Natural Bodybuilder
Follow me on FB: https://www.********.com/sizeandsymmetryathletejurerus
www.NaturalMuscleZone.com
Sponsored by: Sizeandsymmetry
http://www.sizeandsymmetry.com/athletes/jure-rus
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08-22-2013, 07:19 AM #107
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08-22-2013, 08:50 PM #108
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08-23-2013, 06:20 AM #109
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08-23-2013, 02:57 PM #110
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08-27-2013, 06:00 PM #111
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08-27-2013, 06:06 PM #112
OCB Mid-Atlantic battle for the Belt report: I placed 1st in Junior (unfortunately only 2 competitiors) and 5th in Men's Open Group 1.
Few pictures of the men's division:
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http://www.sizeandsymmetry.com/athletes/jure-rus
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08-27-2013, 11:10 PM #113
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08-28-2013, 04:36 AM #114
congrats Jure!! I wish I would have checked the log sooner to see that you were coming to NJ, that show is just a few minutes from where I live, my buddy actually was the one who won his pro card at your show - can't wait to see the pics you're a hell of a bodybuilder!
www.3DMUSCLEJOURNEY.com
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http://forum.bodybuilding.com/showthread.php?t=161395983 - 2014 prep log!
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08-28-2013, 05:36 AM #115
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08-28-2013, 05:37 AM #116
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