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These are the first videos made in my new Training Series, following up to the Danish Bodybuilding Championships this September, where I will be competing in the minus 100kg class.

The videos are shot 9 weeks out at my dad’s gym in North Jutland in Denmark; Bjorns Wrestling and Training center. At the moment I am 6 weeks out and I just made some changes to my diet. As you can see on my diet, the carbs and the overall calories are starting to become quite low. I just upped my cardio each morning to 1 hour from 45minuttes, so I’m starting to feel a little bit tired throughout the day. My cardio has become so easy to do, I have a stationary bike in my apartment and I place it in front of the tv, turn on my xbox 360 and play Split Second, the time flies by and I unlock cool achievements haha :D

I’m keeping my weight around 105kg, but my plan is to hit the stage weighing around 96kg, so I still have some fat and a lot of water to lose, but here are my latest progress pictures and videos.

Klaus Riis Animal Photoshoot – 2010

[View with PicLens]

Current Contest Prep Diet

Video 1: Calves and Shoulders

Seated calf raises

• 20 reps 30kg
• 20 reps 30kg
• 15 reps 60kg
• 15 reps 60kg

Standing calf raises

• 30 reps 60kg
• 30 reps 60kg
• 30 reps 60kg
• 30 reps 60kg

Donkey calf raises

• 15 reps full stack
• 15 reps full stack
• 15 reps full stack
• 15 reps full stack

Rear delt machine

• 15 reps 45kg
• 12 reps 45kg

Rotator cuff exercises to warm up my shoulders properly before lifting heavy

Incline dumbbell presses

• 1×15 reps 30g
• 1×12 reps 40g
• 1×11 reps 40g
• 1×8 reps 50kg
• 1×7 reps 50kg

Log lift

• 1×10 reps 60kg
• 1×10 reps 80kg
• 1×5 reps 90kg
• 1×3 reps 100kg

Lateral raises

• 12 reps 10kg
• 12 reps 10kg
• 10 reps 10kg
• 10 reps 10kg

Video 2: Legs/Strongman Training

Leg extensions

• 20 reps 65kg
• 20 reps 65kg

Squat

• 1xwarm up 60kg
• 1×15 reps 100kg
• 1×15 reps 140kg
• 1×15 reps 160kg
• 1×12 reps 180kg
• 1×8 reps 180kg

Deadlift

• 1x warm up 60kg
• 1×12 reps 100kg
• 1×12 reps 140kg
• 1×8 reps 180kg
• 1×9 reps 220kg

Tire flip

• 1×10 reps 420kg
• 1×8 reps 420kg
• 1×6 reps 420kg

Keg toss

• 3×1 rep 10kg over 4 meters
• 1x 1 rep 15kg over 4 meters
• 1x 1 rep 20kg over 4 meters
• 3x 1 rep 25kg over 4 meters (1 miss)

Video 3: Diet/Supplements

I’m now 6 weeks out and the prep is going okay :- ) I’m weighing 103kg at the moment, but I still have about 5kg’s too loose. In my 3rd video you see me doing my morning cardio in front of my Xbox 360, love it haha :D At night I do my cardio power walking outside.

Workout Routine 6 weeks out

• Cardio 1 hour, 10min posing – Legs + 10min posing
• Cardio 1 hour, 10min posing – Calves, Chest and shoulders + 1 hour cardio + 10min posing
• Cardio 1 hour, 10min posing – Heavy Back, rear delts + 1 hour min cardio + 10min posing
• Cardio 1 hour, 10min posing
• Cardio 1 hour, 10min posing – Hams and Calves + 10min posing
• Cardio 1 hour, 10min posing – Chest and triceps + calves + 1 hour cardio + 10min posing
• Cardio 1 hour, 10min posing – Back, biceps and rear delts + 1 hour cardio + 10min posing
  off

Diet 6 weeks out:

Meal 1:

• 100grams oats
• 2tsp olive oil
• 1 glass of egg whites (12dl)
• A little bit of cinnamon and liquid sweetener. Everything mixed and fried on the pan.

Meal 2:

• 2 scoop protein shake (Dymatize ISO 100)
• 1 tablespoon of peanut butter or a small handful of almonds.

Meal 3:

• 190grams of chicken, turkey or fish
• 60-150grams of vegetables

Meal 4:

• Postworkout shake 3 scoop protein shake (Dymatize ISO 100)
• 10grams of glutamine

Meal 5:

• 190grams of chicken, turkey or fish
• 60-15grams of vegetables

Meal 6:

• 190grams of chicken, turkey or fish
• 60-15grams of vegetables

Meal 7:

• 190grams of chicken, turkey or fish
• 60-15grams of vegetables

Or

• 2 scoop protein shake (Dymatize ISO 100)

Notes:

• Every 4th or 5th day, my body is depleted and flat and therefore I up add 4 rice cakes to meal 4 and 5. This helps my metabolism as well as sparing muscle.
• I drink between 4-5 liters each day.
• I am still keeping my sodium high, but I cut my creatine yesterday.

Supplements:

• Animal Flex, for my joints
• Animal Pak, best multivitamin available.
• Universal Uni-Liver, amino acids
• Universal Ripped Fast, natural fat burner
• Dymatize ISO 100, pure isolate protein powder. 24g protein – 0 carbs – 0 fat.
• Dymatize BCAA Complex 2200, Branched Chain Amino Acids, most essential amino acids for muscle building and recovery.
• Udos Choice Ultimate Digestive Enzyme Blend, keeps my stomach in order and helps me process all the protein I’m taking.
• Twinlab Vitamin E, recovery – antioxidant
• Mega Vitamin C, recovery – antioxidant – immune system

Video 4: Posing

I’m now 5 weeks. I’m weighing 102kg at the moment. I need to go down about 3% in body fat before competition day. This is the 4th video in series and I thought it was time to show you guys, how the posing is going :- )

My workout routine 5 weeks out:

• Cardio 1 hour, 10min posing – Legs + 10min posing
• Cardio 1 hour, 10min posing – Calves, Chest and shoulders + 1 hour cardio + 10min posing
• Cardio 1 hour, 10min posing – Heavy Back, rear delts + 1 hour min cardio + 10min posing
• Cardio 1 hour, 10min posing
• Cardio 1 hour, 10min posing – Hams and Calves + 10min posing
• Cardio 1 hour, 10min posing – Chest and triceps + calves + 1 hour cardio + 10min posing
• Cardio 1 hour, 10min posing – Back, biceps and rear delts + 1 hour cardio + 10min posing
  off
• Start back over with legs

Meal plan 5 weeks out:

Meal 1:

• My breakfast is what I’m looking forward to each day, it consists of:
• 60grams oats
• 2tsp olive oil
• 1 glass of egg whites (12dl)
• A little bit of cinnamon and liquid sweetener. Everything mixed and fried on the pan.

Meal 2:

• 2 scoops protein shake (Dymatize ISO 100).

Meal 3:

• 190grams of chicken, turkey or fish
• 60-15grams of vegetables

Meal 4:

• Postworkout shake 2 scoop protein shakes (Dymatize ISO 100)
• 4 rice cakes
• 10grams of glutamine

Meal 5:

• 190grams of chicken, turkey or fish
• 60-15grams of vegetables

Meal 6:

190grams of chicken, turkey or fish
60-15grams of vegetables

Meal 7:

• 190grams of chicken, turkey or fish
• 60-15grams of vegetables

Or

• 2 scoop protein shake (Dymatize ISO 100)

Notes:

• I had my last re-feed day, last Friday. 500grams carbs.
• I drink 6 liters each day now.
• I am still keeping my sodium high.

Supplements:

• Animal Flex, for my joints
• Animal Pak, best multivitamin available.
• Universal Uni-Liver, amino acids
• Universal Ripped Fast, natural fat burner
• Dymatize ISO 100, pure isolate protein powder. 24g protein – 0 carbs – 0 fat.
• Dymatize BCAA Complex 2200, Branched Chain Amino Acids, most essential amino acids for muscle building and recovery.
• Udos Choice Ultimate Digestive Enzyme Blend, keeps my stomach in order and helps me process all the protein I’m taking.
• Twinlab Vitamin E, recovery – antioxidant
• Mega Vitamin C, recovery – antioxidant – immune system

Video 5: Updates & Leg Training

It’s 4 weeks out and time to fine tune everything and drop those last few kilos. I’m weighing 99,9kgs exactly 4 weeks out, so I’m right on track.In this 5th video I am working out my legs and posing. I practice posing every day, so it will be easy once I get up on stage.

Video 6: Competition Updates

Video 7: Updates

Updates

Everything is going ahead as planned and I hope you will follow my journey towards my competition, as this page will be updated often with new training videos added weekly so stay tuned! Thanks

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