Mike Gelsei - Bodybuilding

[admin]

Keep up to date with CNP involved athlete Mike Gelsei

[admin]

http://i223.photobucket.com/albums/dd304/cnpprofessional/mike-gelsei.jpg

[mike gelsei]

Don't be afraid - I'll do my best to answer any questions (bodybuilding/nutrition related of course!).

[admin]

Welcome Mike, great to have you on here, the site will be live soon.

Can you tell us what you are up to at the moment?

[iron head case]

nice wheels Mike, were they always a good body-part, or did you have to grow them the hard way?

[mike gelsei]

nice wheels Mike, were they always a good body-part, or did you have to grow them the hard way?

Thanks for the comment. They are probably my best bodypart and I do have to back off somewhat now to get other parts to catch up. But I built them with good old fashioned hard work. A hard leg session can be brutal but that's what I love!

[mike gelsei]

Welcome Mike, great to have you on here, the site will be live soon.

Can you tell us what you are up to at the moment?

At the moment I'm just getting over promoting the Welsh Championships that was on the 13th September, it was the best show yet as in numbers and quality of competitors!

Went to the Olympia for the first time this year - fantastic show, want to go back every year!

Coaching quite a few competitors myself at the moment, all at different levels - great to see people enjoying what they do.

As far as competing myself - going for it in 2010!

Got the British Finals this weekend - helping out backstage whilst my wife judges. Then in November going to Poland for the IFBB Junior/Masters' World Championships to look after the competitors as we have a big team going out on the 12th.

[mike gelsei]

Come on! Someone must have some questions - training, nutrition, UKBFF news, contest promoting, what the kids are having for tea!!

[pagie]

Can you post up your diet and training routines if possible mate.

[iron head case]

Come on! Someone must have some questions - training, nutrition, UKBFF news, contest promoting, what the kids are having for tea!!

Does it do your head in, when you are dieting? For instance my kids are 9, 7 and 3 and my missus buys them sweets,pop cakes etc and tbh, i wouldn't want them to miss out..Saying that, it is hard dieting when you are surrounded by nice food:drool5:How do you combat this and how many kids do you have?

[mike gelsei]

Does it do your head in, when you are dieting? For instance my kids are 9, 7 and 3 and my missus buys them sweets,pop cakes etc and tbh, i wouldn't want them to miss out..Saying that, it is hard dieting when you are surrounded by nice food:drool5:How do you combat this and how many kids do you have?

I have 2 kids, my daughter is 18 and my son 14. I do find it easier now they are older but personally I've never really had a problem as far as food is concerned. Even when dieting I would have now problem taking the kids to McDonald's and I'd sit there happy as Larry with my plastic pot of diet food!

I'm not saying dieting is easy but no-one is making you do it ultimatley aren't we all in this for enjoyment?

[mike gelsei]

Can you post up your diet and training routines if possible mate.

I'll post up my full diets over the next couple of days but basically I eat pretty clean food in the off season but plentyof it! Contest dieting for me consists of a keto type of diet - that's what works for me!

At the moment training has to be 6 days a week with more or less 1 bodypart a session. This means I can keep sessions short and intense as I'm spending alot of time training others at the moment so I'm finding it easier to do about 30 mins 6 days a week than an hour or more 4 days a week.

Hope this helps - any specifics fire away!

[mike gelsei]

Off to the IFBB Junior and Masters' World Championships in Poland on Thursday - sure the team will do really well. 7 athletes with me and my wife Leica going to look after the boys and girls.

Good luck to the team - will let everyone know how they get on.

[stow]

Good luck then all

[sontaran]

hope you kick ass

[Wendy McCready]

Off to the IFBB Junior and Masters' World Championships in Poland on Thursday - sure the team will do really well. 7 athletes with me and my wife Leica going to look after the boys and girls.

Good luck to the team - will let everyone know how they get on.
Hi Mike,

Good luck to everyone in Poland. Keep us posted.
Unleash Hell!! :117:

STRENGTH & HONOUR

Wend

[admin]

Mike Gelsei
June 23rd, 2008


Full Name:- Mike Gelsei
Age:- 40
Date of Birth:- 25.10.1967
Place of Birth:- Cardiff
Height:- 5′ 7”
Contest Weight:- 89kg (approx. 14st)
OffSeason Weight:- 100 – 110kg
Current Residence:- Llantwit Fardre (about 20min from Cardiff)
Marital Status:- Married to Leica, without her support I would not have achieved anything!
Children:- 2 great kids. Lauren (17) and Laz (13).

First Body Building Contest:- NABBA Mr. Wales, novice class 1991. Did not place in top 6!

Major Contest Wins:- Mr. Wales 3 times. 3rd place Nabba Britain 1998. UKBFF Stars of tomorrow 2007, Masters winner. IFBB Europeans 4th place masters light-heavy.

Favourite BodyBuilder and Why?:- Tom Platz because of his passion for the sport.

Highlight of Career:- My recent 4th at the Europeans – with essentially 6 months of preparation. Being sponsored by CNP. I Can’t wait until the World’s at the end of the year!

Best Body Parts:- Legs – especially hamstrings.

Worst Body Part:- Need more shoulder size/width and more chest thickness. These are the areas that I am now focussing on in training.

Favourite Exercise:- I like them all!

Least Favourite Exercise:- Cardio!!

Favourite Movie:- Gladiator or The Rock.

Favourite Binge Out:- Any sort of chocolate dessert.

Food You Hate the Most:- Anything deep fried.

What You Love Most About BodyBuilding:- There is always a challenge, always a goal to strive to achieve. Once you are satisfied it’s time to give up!

What’s Your Long Term Ambition in BodyBuilding?:- To win the IFBB masters World Championships.

What advice Would You Give to Up and Coming BodyBuilders?:- Commitment + Dedication + Discipline = Success!

Which CNP Professional supplements do you use? Pro-Vital. Pro-Peptide. Pro-GF. Pro-Recover. Pro-Glutamine. Pro-Creatine.

Any Other Comments:- I would like to thank Kerry for his support and friendship – knowing you have a man of his calibre in your corner gives you a tremendous boost.

[mike gelsei]

Not posted for a while - went to Poland for the IFBB World's plus changing my broadband supplier - didn't realise that would turn out to be such a pain.

Anyway, anyone with anything to ask - please do!

[Gumball]

Bet the standard was high there, always is.

Who did you go and with Mike, and how did they do?

[mike gelsei]

Myself and my wife went to look after the UK team. It was a really busy weekend, great standard and a well run show.

As a whole we did really well with CNP's own Dan Smith winning, Bernie Cooper getting 3rd, Alex Giorgiev 6th, Shalmeino Paper 5th, Xyleese Richards 8th and Dave Lamptey 8th.

All are fired up and chomping at the bit to return next year!

[mike gelsei]

Anyone made any new year's resolutions?

[johnoliver]

Anyone made any new year's resolutions?

I have, im going to eat clean from now on, probably one cheat meal a week. All my hard work over the year seems to get wiped out at Christmas, so not going to do it anymore. :nopity:

[admin]

Lose 5 stone of ugly fat, and before anyone suggests it, no I'm not going to cut my head off.

[mike gelsei]

Until next year - ha ha!

John - is your picture from the Olympia expo?

[johnoliver]

Until next year - ha ha!

John - is your picture from the Olympia expo?

;)

It certainly is yes Mike, some sights to be seen at the Expo :thumbsup:

[Sasstig]

Mike,

I am 44yrs old and 194lbs and 34 inch waist 44inch chest and bodypercent is 25% which is mostly around my gut. I am looking to shred to 12% or below, but keep my weight up. I have done my maths and come up with the below diet and trg plan. Please any thoughts would be good. I am approximately eating 2340 cals a day. I also find that my arms are small in comparison to the rest of my body but no matter what I do they just dont wish to grow. I have hit them once a week and other times once a fornight and even 3 x a week but dont get any bigger?

06:45 3 Jelly Babies & 2 servings of coffee (to kick start the metabolism)
07:10 30 – 45 minutes’ brist walk
07:50 multi vitamin, 5g L-Glutamine, 3 BCAAs, 5g Creatine, 1 tablespoon Udos Oil, 1 Glucosamine
08:00 37g Whey protein in water & 100g porridge oats in water with 1 tablespoon honey
10:00 37g Whey protein in water & 1 large banana, 1 apple
12:00 1 full tin of tuna, 200g mixed salad, 1 tablespoon Udos Oil
12:30 Pre-Workout 20g Carbs, 37g Protein, 5g Creatine, 3 BCAAs
13:00 – 14:00 Training (see programme)
14:00 Post-Workout 70g Carbs, 37g Protein, 5g Creatine, 3 BCAAs, 5g L-Glutamine
15:00 250g chicken, 200g mixed salad, 1 tablespoon Udos Oil
18:00 250g chicken, Or 250g Beef, 200g Brocolli or mixed veg
21:00 250g Greek Yoghurt & 20g Whey protein, 5g L-Glutamine, 3 BCAAs, 1 vitamin

Trg programme:
Mon - Chest/Triceps
Tue - Legs
Wed - Cardio/Abs
Thur - Shoulders
Fri - Back/Biceps

Your comments would be much appreciated.

Sasstig

[Gumball]

Anyone made any new year's resolutions?

build some legs like yours!

[scottz]

Mine is too do more cardio..only did cardio x2-3 times a week..started in December and now hit cardio 7 days a week..my other is too get down too 11st by April from 13st 7 i was originally..also too stop eating so many bags of crisps..could eat 3 a day..havent had 1 since since December..but,did have a few pringles at xmas...:nonod:

[mike gelsei]

Mike,

I am 44yrs old and 194lbs and 34 inch waist 44inch chest and bodypercent is 25% which is mostly around my gut. I am looking to shred to 12% or below, but keep my weight up. I have done my maths and come up with the below diet and trg plan. Please any thoughts would be good. I am approximately eating 2340 cals a day. I also find that my arms are small in comparison to the rest of my body but no matter what I do they just dont wish to grow. I have hit them once a week and other times once a fornight and even 3 x a week but dont get any bigger?

06:45 3 Jelly Babies & 2 servings of coffee (to kick start the metabolism)
07:10 30 – 45 minutes’ brist walk
07:50 multi vitamin, 5g L-Glutamine, 3 BCAAs, 5g Creatine, 1 tablespoon Udos Oil, 1 Glucosamine
08:00 37g Whey protein in water & 100g porridge oats in water with 1 tablespoon honey
10:00 37g Whey protein in water & 1 large banana, 1 apple
12:00 1 full tin of tuna, 200g mixed salad, 1 tablespoon Udos Oil
12:30 Pre-Workout 20g Carbs, 37g Protein, 5g Creatine, 3 BCAAs
13:00 – 14:00 Training (see programme)
14:00 Post-Workout 70g Carbs, 37g Protein, 5g Creatine, 3 BCAAs, 5g L-Glutamine
15:00 250g chicken, 200g mixed salad, 1 tablespoon Udos Oil
18:00 250g chicken, Or 250g Beef, 200g Brocolli or mixed veg
21:00 250g Greek Yoghurt & 20g Whey protein, 5g L-Glutamine, 3 BCAAs, 1 vitamin

Trg programme:
Mon - Chest/Triceps
Tue - Legs
Wed - Cardio/Abs
Thur - Shoulders
Fri - Back/Biceps

Your comments would be much appreciated.

Sasstig

Not a bad start - here are my recommendations to begin with:

Drop the jelly babies first thing in the morning.
Take your Glutamine before your walk.
Drop the oil at 7.50.
Drop the honey when you have your oats.
Post workout have your Glutamine on its own first then 10 min later have the carbs, protein etc.
I would rather your final meal to be Pro-peptide - no need for glutamine here as Pro-pep has peptide bonded already in it.

Try this for a couple of weeks - let me know how you get on and we can adjust from there.

Mike.

[admin]

Mikes Plans for 2010

"Training is going really well - trying something new for the next month or 2 and if it works I'll post what sessions I've done on the site.

I'm also in the middle of setting up my own personal training business, which is going quite well so far. Mainly training bodybuilders and getting quite a few ready for various shows this year.

Running the Welsh Championships again this year - so will be getting things under way to promote that very shortly - the show is on 12th September this year.

As far as competitive plans - I'm aiming for the IFBB Master's World Championships which will be in November or December this year. When I entered last I weighed in at 89.45Kg and competed in the Under 90's. My aim this year is to move up to the heavy weights - which will be a challenge as I figure I'll need to be around 110Kg to make an impact. So a lot of HEAVY training is on the cards."

Big challenge going up the heavyweights Mike, good luck with all your plans.

[chinner]

Hi mike ,
Long time no see bud ! bumped into Lieca today at WIS good to see your training is goin well and good luck with ur upcoming comps.
Be in touch soon thinking of a change of training ;)
all best
Gid...

[mike gelsei]

Hi mike ,
Long time no see bud ! bumped into Lieca today at WIS good to see your training is goin well and good luck with ur upcoming comps.
Be in touch soon thinking of a change of training ;)
all best
Gid...


Great to hear from you my friend - anytime you want a hand with your training etc just say the word. Looking forward to seeing you soon.

Mike.

[chinner]

Cheers for the offer Mike, will take you up on that offer soon could do with a change of training maybe even have a go at a show !!
cheers
Gid.

[mike gelsei]

Go for it Gid!!

[chinner]

Have started the 3 day split routine posted in FAQ section on here Mike, stick to that for a few weeks and maybe tweak it after that ;)
me chest an shoulders be glad of the break from benching !
Diet is gonna be my biggest hurdle ! with the powerlifting didnt really matter about BF as long as u made the weight !
Any suggestions feel free to throw em in bud ..

[mike gelsei]

Gid - as far as diet goes don't complicate matters too much too soon. Start trying to eat every 2 - 3 hours and eat good clean carbs such as oats, rice and potatoes. Protein sources such as chicken are great but try to get in some variety such as salmon and steak which will add some good fats to your diet. Also, Pro-Peptide would be a great addition. Once you get used to eating well and regularly you can get a bit more specific.

With regards to training - I firmly believe that if bodybuilders trained more like strength athletes they would get great results. Really the only difference is diet. Obviously, as you have stated, you have shoulder problems and this needs to be addressed - could be down to how you perform your exercise and I would need to see you in action to assess this.

Hope this helps.

Mike.

[chinner]

Cheers for input Mike..:)
always eat fairly clean bud try an stay within 1-3Kg of me weight class saves drastic weight drops for comps !
Sought advise on me shoulder an its an imbalance in shoulders caused by me serratus anterior and rumboids nowt serious just some rehab exercises to strengthen the smaller supportive muscle groups..think it is down to amount of benchin I done an not enough antagonistic exercises like rows etc..
Also a bit of tendinitis in shoulder joint but gettin that sorted with some ultra sound..
I only problem i found with the routine is gauging the percentages of effort..think it will take a week or 2 to get the poundage per set correct..
Whens ur next comp Mike ? ur training goin well...
cheers for help
Gid

[chinner]

Hi Mike,
Gettin me diet sorted and wondering how much of my daily intake i should get from supplements?
want to pack on some size and want to avoid putting alot of fat on ! carrying a bit around the middle ! not a great deal but need to work out a prot/carb/fat intake for best results.
Current bodyweight 84K (unassembled an in the buff!) think the more regular mealtimes will help a great deal.
Can you recommend the best CNP products for my needs..
Had a comp at WIS yesterday was a good turn out I was coaching 4 lifters and all got golds ! so a good day :) 3 lifters got PB's
Enjoying the 3 day split I'm following from the FAQ on here (its actually the 4 day split without leg day!)
Will start doing leg sessions but finding exercises to suit is gonna be a trial an error jobbie!
If you can advise on a back workout (taking into account me leg issues!) that would be a great help bud.
Shoulder is improving greatly with my physio exercises :)
May start a training blog on here , have kept training logs for last 5 yrs always handy to see what works best for me !
Cheers
Gid.

[mike gelsei]

Hi Mike,
Gettin me diet sorted and wondering how much of my daily intake i should get from supplements?
want to pack on some size and want to avoid putting alot of fat on ! carrying a bit around the middle ! not a great deal but need to work out a prot/carb/fat intake for best results.
Current bodyweight 84K (unassembled an in the buff!) think the more regular mealtimes will help a great deal.
Can you recommend the best CNP products for my needs..
Had a comp at WIS yesterday was a good turn out I was coaching 4 lifters and all got golds ! so a good day :) 3 lifters got PB's
Enjoying the 3 day split I'm following from the FAQ on here (its actually the 4 day split without leg day!)
Will start doing leg sessions but finding exercises to suit is gonna be a trial an error jobbie!
If you can advise on a back workout (taking into account me leg issues!) that would be a great help bud.
Shoulder is improving greatly with my physio exercises :)
May start a training blog on here , have kept training logs for last 5 yrs always handy to see what works best for me !
Cheers
Gid.

Gid,
What I would recommend would be Pro-Vital in the mornings with breakfast, Pro-Peptide with breakfast and last thing at night. I am getting good results by taking Pro-Recover about 20 mins before training and then 2 - 3 scoops of whey immediately after. I think that would be a good start as far as supplements go.

Good to hear the guys and gals you are coaching are getting great results - keep up the good work!

As far as back exercises go: chins, some form of seated row and alternate dumbell rows lying face down on an incline bench would be a good start and you shoild be able to perform these without too many problems. Let me know what set/rep scheme you are using in other workouts and I can make some recommandations.

Training blog is a great idea - it's always good to see how other people train and everyone can learn and get ideas from each others workout styles.

Hope this helps bud,
Mike.

[chinner]

thanks Mike...
as regards rep/sets I'm following the routine from here and doing 10 reps until up an runnin then may increase weight an drop to 8 reps..
Made a back bench for the gym works really wel using a cambered bar you just cant cheat !l, gym ower let me cut up old benches so didna cost alot an i get free training now !
pic
http://i52.photobucket.com/albums/g34/chinner67/benchdun002.jpg
most costly bit was getting top upholstered..

[mike gelsei]

Great job on bench Gid! Ideal for you to do barbell rows on - or anyone else for that matter! What else can you make? Might be interested in paying you for some stuff for myself.

[chinner]

Let me know what you have in mind Mike,
made a few bits for the gym including dumbells made a really heavy duty punch bag bracket for local firestation you could have towed a fire engine with it !
thinking of making some weight releasers for benching but gonna put that on hold till my shoulder is fully recovered
That back bench has gone down a treat at gym all the lads using it there is just no way you can cheat! unfortunately some prattt put a heavy dumbell on the edge of it an ripped the upholstery last week!
Whatever you want made i will do for cost of materials you and Lieca were a great help when I started the powerlifting ;)
Cheers
Gid

[mike gelsei]

I may take you up on that my friend - have a couple of things in mind, will let you know.

[dan smith]

Hello mike hope all is well with you all!! trainings going great mate and ive confirmed guest spot at smithy's show in april..

Are you doing any shows this year i know you were talking about it???

[mike gelsei]

Hello mike hope all is well with you all!! trainings going great mate and ive confirmed guest spot at smithy's show in april..

Are you doing any shows this year i know you were talking about it???

World's this year mate - me and you both! Guest spots galore for you this year matey!! So when are you coming to visit?

[mike gelsei]

Been keeping my training basic - not many exercises per session and not really going above 3 reps per set. Gaining quite nicely at the moment and recovering well. If anyone wants more detail - ask!

[NeilArms24]

Hi mike dont know if you remember me? but its neil andrews from jeffs gym in bridgend i use to compete in the BNBF, wanted some advice and maybe for you to look at me thinking of doing the nabba wales in may and the september show in port talbot thanks neil.

[mike gelsei]

Hi mike dont know if you remember me? but its neil andrews from jeffs gym in bridgend i use to compete in the BNBF, wanted some advice and maybe for you to look at me thinking of doing the nabba wales in may and the september show in port talbot thanks neil.

Of course I remember you - how's things? Give me an email on: mikegelsei@talktalk.net and I'm sure we can sort something out.

[mike gelsei]

Injured my chest 2 weeks ago doing some benching off pins in the power rack. Left it alone for 2 sessions just trained again - sticking to dumbell squeeze presses and cable crossovers to minimize the stretch in my pec. No pain - so hopefully its on the mend. Better now than in the middle of my prep for the IFBB world's at the end of the year.

If anyone has injuries try to be creative and you can usually find a way to train around it.

[chinner]

Hope it heals quik Mike...
I tried Cissus for a few injuries seemed to work or it may just have been the rest !!
I found altering my grip let me train around niggling chest injuries..;)

[mike gelsei]

Hope it heals quik Mike...
I tried Cissus for a few injuries seemed to work or it may just have been the rest !!
I found altering my grip let me train around niggling chest injuries..;)

Thanks Gid, I think its on the mend. You are right altering grip does help - the dumbell squeeze presses helped, I could still go quite heavy but with little stretch in the pec. Its not an exercise you see often but it is a good one for anybody to try - injured or not.

[chinner]

whats correct form for the dumbell squeeze Mike ?

[mike gelsei]

whats correct form for the dumbell squeeze Mike ?

Dumbells are held lengthwise and bassically squeeze the dumbells together as hard as you can troughout the range of motion. Keep the shoulders back and chest high at all times to concentrate the stress on the chest. You can do this with any dumbells but hex and rubber 'bells with flat sides are best. As with most other chest exercises you can do these flat, incline or decline. You will know if you are performing them correctly because should feel a strong contraction in the sternal portion of your chest - almost to the point of cramping!

Hope this helps. Got loads of 'unusual' exercises if anyone wants to try anything different.

[Gumball]

Mike I've seen a few people do this over time but surely it brings the triceps into play too much??

[mike gelsei]

Mike I've seen a few people do this over time but surely it brings the triceps into play too much??

Trust me it doesn't - the key is to squeeze the dumbells together as hard as you can throughout the movement.

To activate the triceps to a greater degree requires the opposite movement. When performing close grip barbell presses - try to 'pull' the bar apart.

[firstchoicefitness]

Dumbells are held lengthwise and bassically squeeze the dumbells together as hard as you can troughout the range of motion. Keep the shoulders back and chest high at all times to concentrate the stress on the chest. You can do this with any dumbells but hex and rubber 'bells with flat sides are best. As with most other chest exercises you can do these flat, incline or decline. You will know if you are performing them correctly because should feel a strong contraction in the sternal portion of your chest - almost to the point of cramping!

Hope this helps. Got loads of 'unusual' exercises if anyone wants to try anything different.

tell me about it....:reddevil:

[Gumball]

Thanks Mike, I'm sure you could understand my thinking but I'll def give it a go next time I train chest!!

Cheers.

[mike gelsei]

Thanks Mike, I'm sure you could understand my thinking but I'll def give it a go next time I train chest!!

Cheers.

No problem. I agree - when you first look at this exercise it looks like it would hit the tri's and front delts but its all in the performance. This is where bodybuilding differs from other forms of weight training - its not about simply moving a weight from A to B its how you do it that makes the difference.

[chinner]

Hi Mike, thinkin of doin a bench comp in May whats your thoughts on combining the two styles of training?
aint dun any heavy low rep work on bench for a while (since shoulder prob) but went up to80% of my 1rep max for a comp lift an it felt ok could have gone heavier but left it there :)
Enjoying the BB style training now but fancy doin another comp..
was thinking of 5x5 on bench an droppin to 3x3 then 6x2 closer to comp, maybe medium an heavy days a week..
try an get the best for optimum size an strength..
cheers
Bud.

[mike gelsei]

Hi Mike, thinkin of doin a bench comp in May whats your thoughts on combining the two styles of training?
aint dun any heavy low rep work on bench for a while (since shoulder prob) but went up to80% of my 1rep max for a comp lift an it felt ok could have gone heavier but left it there :)
Enjoying the BB style training now but fancy doin another comp..
was thinking of 5x5 on bench an droppin to 3x3 then 6x2 closer to comp, maybe medium an heavy days a week..
try an get the best for optimum size an strength..
cheers
Bud.

Training needs to be specific for your current goal. What I would concentrate on at the moment would be increasing your bench strength with the methods that you know work for you. You may get a little size increase from simply getting stronger but as soon as your comp is over go straight into hypertrophy mode and then you should see your biggest size increases. I find that strength training gets the body 'primed' for hypertrophy.

[chinner]

Cheers Mike, got time to fit a nice 8week bench prog in before comp, doin a bench session today to see where I'm at an work my bench routine from there %'s etc.
Then get on the hypetrophy work after comp an see wot shape i can get to ;)
thanks bud.

[mike gelsei]

Cheers Mike, got time to fit a nice 8week bench prog in before comp, doin a bench session today to see where I'm at an work my bench routine from there %'s etc.
Then get on the hypetrophy work after comp an see wot shape i can get to ;)
thanks bud.

Definately the best way to do it. Your priority is the bench contest at the moment then your increased strength will let you use a heavier weight than normal when you switch to hypertrophy - perfect!!

[mike gelsei]

Injured chest again last week!!! Going to try a light session today to see how it feels. Actually, by holding back on chest I feel other parts (ie delts) are getting more of a look in.

I think as bodybuilders we try to specialise on every body part at once and this leads to less optimal progress.

[chinner]

thats a bummer Mike hope it gets sorted soon.
I found I always try an go back to soon after injury ! (dont we all!)
had last session with the physio so had 2 weeks of priming bench sessions before I start me 8 week comp build up next week all goin well so far..fingers crossed...
have you pinpointed ur injury bud ? I found pressure an massage on trigger points combined with heat works well for me..

[mike gelsei]

thats a bummer Mike hope it gets sorted soon.
I found I always try an go back to soon after injury ! (dont we all!)
had last session with the physio so had 2 weeks of priming bench sessions before I start me 8 week comp build up next week all goin well so far..fingers crossed...
have you pinpointed ur injury bud ? I found pressure an massage on trigger points combined with heat works well for me..

It's nothing too serious - just the fascia and a few fibres confined to a small area. Trained chest on Monday (very light!) with a few sets of a chest press exercise with cables, got a good pump and no pain at all - stick to this for a few weeks and build other exercises back in gradually.

Hope the contest programme works out. 1 tip - don't cross your fingers when benching!!

[mike gelsei]

Will be at the Warrington show next Sunday so if anyone wants to discuss training, diet etc come and say hello and ask away!!

[mike gelsei]

Enjoyed the Warrington show on the weekend. Not many entries but a good standard - we should see some new faces at the British finals. Zak was looking particularly monstersous during his guest spot. Managed to catch up with a few people such as James Llewelin, Shaun Tavernier and Pat Warner. Pat is a great guy with a fantastic attitude - speak to him if you get the chance, I think alot of people could learn alot from him.

[mike gelsei]

My offseason training is going well at the moment - loads of time before I compete at the World championships so my goal of heavy weights is on the cards.

Busy time coming up with the UKBFF Welsh qualifier in September to promote and travelling across the country to support many of the other qualifiers - but there's always time to train!!

[deany_buxton]

Hi there.. i was just wondering if you could give me some advise.. iv been reading lots of article's of how to prepare bodybuilding shows and i currently have one a week on sunday so thats about 10 days away..Could you tell me how you carb load and deplete yourself in the last week ... This is what im currentky thinking of ..doing ... Sunday is my comp day so im going to deplete a week before my show....
Sunday Carb Deplete- 50 Grams Carbs Split between breakfast and AW
Monday Carb deplete - 50 grams carbs split between breakfast and after workout
Tuesady Carb Deplete - 50 grams carbs split between breakfast and after workout
Wednesday Carb Load ( 300 Carbs all complex.. except after WO )
Thursday Carb load - (300 Carbs all complex.. except after WO )
Friday Carb load- ( 250 Carbs All complex) ..
Saturaday- (150-250 carbs all complex) carbs i consume depends on how full i am?
Sunday- Show time
Is this the righ way to go about it.. on my current diet i have been carb cycling with low carb days of 110 carbs per day and on the high carb day... depending wether i start feeling over tired or flat i have around 250 carbs.
i also know about how to soduim cycle and water load/deplete im just struggling with this subject as iv read so many different articals on how to do it( e.g. carb up day of or night before contest with high G.I carbs)

Also if this helps my Training goes like this for that week
Monday- 30 minutes Power walking before breakfast .. Afternoon WO Quads,hamstrings, calfs. Core+ posing practice
Tuesday- Cardio,30 minutes before breakfast..Afternoon Back Biceps .Core + posing practice
Wednesday- Cardio, before breakfast- Chest Triceps Core + posing practice
Thursday- No cardio.. Delts Traps forearms and core-- Posing practice
Friday- Rest day + posing practice
Saturday + posing practice..
Sunday- Show Time!

please write back quick as i only have a short amount of time left
Thanks ,dean

[mike gelsei]

Hi there.. i was just wondering if you could give me some advise.. iv been reading lots of article's of how to prepare bodybuilding shows and i currently have one a week on sunday so thats about 10 days away..Could you tell me how you carb load and deplete yourself in the last week ... This is what im currentky thinking of ..doing ... Sunday is my comp day so im going to deplete a week before my show....
Sunday Carb Deplete- 50 Grams Carbs Split between breakfast and AW
Monday Carb deplete - 50 grams carbs split between breakfast and after workout
Tuesady Carb Deplete - 50 grams carbs split between breakfast and after workout
Wednesday Carb Load ( 300 Carbs all complex.. except after WO )
Thursday Carb load - (300 Carbs all complex.. except after WO )
Friday Carb load- ( 250 Carbs All complex) ..
Saturaday- (150-250 carbs all complex) carbs i consume depends on how full i am?
Sunday- Show time
Is this the righ way to go about it.. on my current diet i have been carb cycling with low carb days of 110 carbs per day and on the high carb day... depending wether i start feeling over tired or flat i have around 250 carbs.
i also know about how to soduim cycle and water load/deplete im just struggling with this subject as iv read so many different articals on how to do it( e.g. carb up day of or night before contest with high G.I carbs)

Also if this helps my Training goes like this for that week
Monday- 30 minutes Power walking before breakfast .. Afternoon WO Quads,hamstrings, calfs. Core+ posing practice
Tuesday- Cardio,30 minutes before breakfast..Afternoon Back Biceps .Core + posing practice
Wednesday- Cardio, before breakfast- Chest Triceps Core + posing practice
Thursday- No cardio.. Delts Traps forearms and core-- Posing practice
Friday- Rest day + posing practice
Saturday + posing practice..
Sunday- Show Time!

please write back quick as i only have a short amount of time left
Thanks ,dean


My answer may not be what you want to hear - but I don't really like to carb deplete and load. The type of diet I follow I'm already carb depleted and I don't really carb up in the traditional sense. I find that suddenly introducing foods that you haven't eaten for about 3 months can cause big problems. What I like to do is eat the same foods but eat alot more and fill out that way.

As for cardio - you should be lean enough about a week out to stop completely.

Training at this stage is just to keep your head straight and not really that important - just go through the motions and not train to failure. Training should stop on Wednesday.

Keep practicing posing - as you should have been doing every day for virtually your whole prep anyway.

You do not mention water - your intake over the last few weeks will determine what you need to do in the last week.

No mention of sodium, vitamin c.

Also - big mistake reading too many articles. You should seek out someone who is experienced in contest prep at your gym and follow that persons advice. Too many cooks spoil the broth!!

Also, I just noticed that you have asked the same question to many of the other CNP athletes - this just reiterates my above point. This close to a show is not the time to ask all those different people for advice. Everyone does things a little differently - they will all give you slightly differing advice and only confuse you further. Stick to 1 persons advice!

[mike gelsei]

MC'd at the UKBFF Scottish show last Sunday. Excellent show run by Davy McGrath and his team, 58 competitors and loads of invites to the Nottingham finals. Had a chance to catch up with Dan Smith and his wife Lou - we had a great time guys and looking forward to seeing to both in a few weeks. Dan is also doing a guest spot at the Welsh (12th September) this year and assures me he will be in top shape - if Scotland was anything to go by he should be incredible!

Off to the London and South East tomorrow - let's see if the South can produce as much talent as the North.

Had a virus at the beginning of the week - didn't miss any training though just didn't go flat out. Training is going to step up from next week as I want to make my mark at the World Championships at the end of the year.

[mike gelsei]

One to watch out for - Cecil Croasdale - heavyweight winner at the London and South East will cause some damage at the Nottingham finals.

Thought I was going to have the weekend off this weekend but will now be MCing at the Expo.

Having a good week training this week. Legs only just recovering from Saturday's session.

[mike gelsei]

Just had my posters done for this years' Welsh Championships:

[Gumball]

Looks great Mike, will say hi at the expo if I see you there!

Is the welsh a big show or is it on par with the other qualifiers?? Always been tempted to make the trip but if its no different to the more local ones there's probably not much point.

[Gumball]

One to watch out for - Cecil Croasdale - heavyweight winner at the London and South East will cause some damage at the Nottingham finals.

He looked incredible!! Definitely one to watch out for and from what I've seen this year probably the overall.

Is he new on the scene Mike or has he competed before?

[mike gelsei]

Looks great Mike, will say hi at the expo if I see you there!

Is the welsh a big show or is it on par with the other qualifiers?? Always been tempted to make the trip but if its no different to the more local ones there's probably not much point.


I'm not being biased but the Welsh is one of the best! Totally down to the audience we get - atmosphere is second to none. Get good quality competitors, who always go on to to well at the finals. You should come - it's an eye opener!

[mike gelsei]

He looked incredible!! Definitely one to watch out for and from what I've seen this year probably the overall.

Is he new on the scene Mike or has he competed before?

Competed before - way back, came second at the Brits.

[mike gelsei]

Went to Jersey last weekend for the UKBFF Channel Islands qualifier. Not a big show by any means but some good competitors and a fantastic crowd - their enthusiasm for bodybuilding is second to none. I would encourage any competitor to use this show as a qualifier - great show and a great place to visit. The new gym there, Body Rox is fantastic and they are very accomodating.

[mike gelsei]

Trained legs today - have been avoiding leg extensions and squats for the last couple of weeks due to a bit of a knee issue. Been feeling ok lately so decided to give them a try again. This is the workout I did:

leg extensions - 1 st set - very strict full stack x 15. 2nd set full stack x 22 reps (rest paused)

lying leg curls - 1st set - full stack plus 10kg x 9. 2nd set same weight x 15 reps (rest paused)

Squats - ass to floor 140kg x 18 (rest paused)

single cable leg curl - 20kg x 16 (rest paused), each leg.

smith machine calf raise 140kg x 20 (rest paused). 2nd set 100kg x 12.

That was it! Everything very strict with a pause in the contracted position (apart from squats). Will beat this workout next week and the week after then swap it around a little.

[chinner]

Gonna try an come up an watch the welsh mike, would you recomend the day or evening show ?
training goin well at mo , missed the bench comp got knocked off me trike and ended up with badly bruised ribs,back,elbows an a haematoma on me calf ! was right in middle of comp build up so daunted..plus me trike was written off..
makin good gains on back an shoulders but chest seems to be lagging a bit ..may have to try something new there :)
on a good note 2 lifters I am coaching hit the qualifying totals for commonwealths so may be off to new dehli in october !

[mike gelsei]

Gonna try an come up an watch the welsh mike, would you recomend the day or evening show ?
training goin well at mo , missed the bench comp got knocked off me trike and ended up with badly bruised ribs,back,elbows an a haematoma on me calf ! was right in middle of comp build up so daunted..plus me trike was written off..
makin good gains on back an shoulders but chest seems to be lagging a bit ..may have to try something new there :)
on a good note 2 lifters I am coaching hit the qualifying totals for commonwealths so may be off to new dehli in october !


If you want to see most of the actual competition, then come in the day as in the evening you just see the posing routines and the top 3 being judged again but if you want the atmosphere the evening show is the best. Just let me know if you are definately coming and when because tickets are flying out.

Got some advice for you - stay away from the trike!! Seriously, hope you are on the mend and nothing is too serious.

What sort of things are you doing for chest at the moment?

Enjoy New Dehli!

[chinner]

Did the day show at barry a few years back and enjoyed...
as for chest I usually do dips x 3sets to start
dumbell bench press = 2warm ups 2 working sets 8-10 reps
seated chest press 3 working sets sometimes pyramid back down from top weight
flyes cable or dumbell 3 sets
alternate seated press with incline every 3 weeks
chest gets hit a bit on tricep day as i do narrow grip bench.
no lasting effects from the trike smash, started buildin new un its on 3 wheels ;)
hows ur chest injury ? u over it ..

[mike gelsei]

Did the day show at barry a few years back and enjoyed...
as for chest I usually do dips x 3sets to start
dumbell bench press = 2warm ups 2 working sets 8-10 reps
seated chest press 3 working sets sometimes pyramid back down from top weight
flyes cable or dumbell 3 sets
alternate seated press with incline every 3 weeks
chest gets hit a bit on tricep day as i do narrow grip bench.
no lasting effects from the trike smash, started buildin new un its on 3 wheels ;)
hows ur chest injury ? u over it ..

If you enjoyed Barry - you'll love Port Talbot!

Chest routine looks ok - we'll have to get together sometime as things can look great on paper but it's all in the perfomance. It's not what you do but HOW you do it!

Glad you're over the smash - just be careful!

My chest is ok - still being cautious, maybe a bit too much but better to be safe than sorry. Training chest a little later so see how it goes.

[mike gelsei]

Really busy at the moment with personal training, coaching organising the Welsh Championships and helping out at all the UKBFF qualifiers. Training when you're busy can be difficult but I'm having really good training sessions at the moment - just making sure the quality of each session is high, making every rep count. Dropped at bit of bodyfat over the last few weeks to make things easier when my prep really kicks in.

[mike gelsei]

Going to the UKBFF qualifier in Belfast tomorrow. Looking forward to it, never been before but I've heard they are an enthusiastic lot over there. I know James Llewellin is doing a guest spot so looking forward to having a catch up with him also.

Just to let people know the Welsh qualifier on 12th September is well on the way to being sold out so if anyone on this forum wants to go please contact me asap.

[mike gelsei]

There are only 30 tickets left for the UKBFF Welsh Championships on 12th September. The tickets usually sell out but not this fast! Going to be a great show - entries coming in thick and fast.

Also, if anyone is interested in taking an IFBB Weight Training Specialist Certification course in South Wales on 31 July/1st August please let me know.

Training going well - delts and arms are being trained twice a week at the moment in an effort to get them back up to par.

[Gumball]

What is involved in the course Mike? What previous qualifications would be required?

[mike gelsei]

What is involved in the course Mike? What previous qualifications would be required?

Sorry for late reply - been away for a few days and then had trouble logging on to site. All the details for the course can be found on www.ukbff.co.uk and no previous qualifications are needed.

[Natural_Jimmy]

Hi Mike not long been member of the cnp website, how did cnp come about sponsering you? did you aproach them or the other way round? Before the sponsership did you use CNP products??

Cheers Jim.

[mike gelsei]

Hi Mike not long been member of the cnp website, how did cnp come about sponsering you? did you aproach them or the other way round? Before the sponsership did you use CNP products??

Cheers Jim.

Good question. I have known Kerry for yearsjust through being involved with bodybuilding as a competitor, promoter and the organisational side of things. I used CNP products for years before the sponsorship came along. I was reluctant to ask for help at first but after coming back to competition and placing well internationally I felt I needed a little help to compete at that level. Kerry and everyone at CNP have been great and give so much support for very little in return. I have been and always will be a CNP athlete.

[Natural_Jimmy]

Thanks for the reply

Who is Kerry by the way sorry to come across thick, like i say im new to the website also the product, im guessing being a long time user of cnp you would recomend it? what age did you relise you wanted to compete?

Jim

[mike gelsei]

Thanks for the reply

Who is Kerry by the way sorry to come across thick, like i say im new to the website also the product, im guessing being a long time user of cnp you would recomend it? what age did you relise you wanted to compete?

Jim

You are new! Kerry (Kayes) is the man who started it all - owner of CNP, ex competitor, coach and advisor to many top athletes and bodybuilders.

CNP supplements are the highest quality there is - so there is no other choice.

I started to compete in 1991 at age 23 after thinking about it for a couple of years - now at 42, I'm still at it!

[mike gelsei]

Try 1 scoop of Pro-GF with 1 Pro-Slam in 400ml of water around 45 min before you train - works well!

[mike gelsei]

Saw James Llewellin guest pose at the UKBFF qualifier in Dorchester yesterday - he looked great and should do well at the Spanish pro show in Spain in 3 weeks.

The Welsh qualifier that I promote (12th September) is completely sold out - prejudging tickets are the only ones left and they will be sold on the door on the day.

Everything is flat out with organising the show at the moment but still managing to get workouts in. Training each bodypart twice a week at the moment and seems to be going well.

[mike gelsei]

The Welsh Championships went really well last Sunday (12th). 56 competitors, great standard, sell-out crowd and nothing but good feedback since. It was fantastic to see the likes of Alvin Small come all the way down to support the show - in the middle of his contest prep, what a great couple he and Deb are!

Only managed to train twice last week due to the organising of the Welsh but its back on now! Going away next Tuesday but will get a couple of workouts in at Golds in Vegas!!!

Keep an eye out for more UKBFF weight training specialist courses and also some new posing and presentation courses that we are putting together.

Remember - any questions any has regarding training, diet, supplemantation etc, please ask.

[Gumball]

Very jealous you're off to the Olympia!! Last year was mega, if I could afford to go again I'd be there...

Quick question Mike... who won the u80s the Welsh? Are the full results posted anywhere?

[mike gelsei]

Sean Fergusson won the u80's. Pics are on Muscletalk and full results on uk muscle. If you want me post the full results here - let me know.

[mike gelsei]

Sorry everyone for not posting for a while - been really busy. Suddenly had the opportunity to open my own gym, so for the last 2 months I've been flat out getting everything ready to open in the new year. The bad weather hasn't helped recently but I'm confident I can get it done.

The premises is within a hotel so I can offer something different to a usual gym. If anyone contacts me through this site I will offer a good discount.

On top of usual memberships to local people we will be able to offer training weekends, individual courses, IFBB Weight Training Specialist Courses, UKBFF approved posing/presentation courses. Our speciality is exercise technique - are you sure you are performing your exercises correctly? If not, pay us a visit - we can help.

Have a look at the gym website: www.empowerperformance.co.uk

Let me know what you think.

[chinner]

congrats on the new gym venture Mike :smile5:
nice to see a gym with a good set up for all trainers needs...
hope it goes well for you.
Gid.

[mike gelsei]

congrats on the new gym venture Mike :smile5:
nice to see a gym with a good set up for all trainers needs...
hope it goes well for you.
Gid.

Thanks Gid! You'll have to pay us a visit - be great to see you.

[chinner]

Be good to catch up with you both..
could put something up at local gym if your interested in doing a seminar or suchlike ?
see if theres any interest in bringing a few guys up from our gym ???

[mike gelsei]

Be good to catch up with you both..
could put something up at local gym if your interested in doing a seminar or suchlike ?
see if theres any interest in bringing a few guys up from our gym ???

Will definitely sort something out - seminar is a great idea. Ask the guys at your gym to see if they want to pay us a visit.

[chinner]

positive responce from the few guys I've spoken to at gym Mike..
but as you know saying they will come and actually turning up are 2 different things :)
what size group works best for you bud ?
any particular time of the week in mind..
The cost ? PM u my email
If you could knock up a basic flyer i can stick up on gym wall, just quick list of what your seminar would cover..nobody competing from our gym at moment so seminar based around correct training and diet I would think will be best option..

[mike gelsei]

positive responce from the few guys I've spoken to at gym Mike..
but as you know saying they will come and actually turning up are 2 different things :)
what size group works best for you bud ?
any particular time of the week in mind..
The cost ? PM u my email
If you could knock up a basic flyer i can stick up on gym wall, just quick list of what your seminar would cover..nobody competing from our gym at moment so seminar based around correct training and diet I would think will be best option..

Honestly, any size group is fine - anyone that shows an interest is more than welcome. Again, anytime of the week is fine for us - depends on the guys at the gym and whent they can make it.

As for cost - not sure really, how does a fiver sound.

You are right training technique/planning and diet is the way to go.

Let me know if you think the cost is ok and if the guys are still interested and put a flyer together for you.

Thank you!

[chinner]

think ur selling urself a bit cheap there bud..:wink5:
a flyer would be great but leave the date open once all names are in we can set the date.
got a few guys who should really be competing maybe you can persuade them !
have another think on cost a fiver is what they would pay for a session at a gym an thats without any expert guidance !!!
Organising the comp at cardiff wis this year (bwad) I have invited quite a few foreign teams should be a good comp..i gonna be busy reffin,coaching and me secetary duties..

[mike gelsei]

Ok! we'll make it a tenner! I'll put something together that the guys can put their names on if interested so it gives us an idea of numbers.

When is the comp in Cardiff - perhaps we can pay a visit.

[mike gelsei]

It will be great to see the British Grand Prix back. Kerry did a great job running this show and I think regardless who is running it everyone needs to get behind this event and attend.

It will be fantastic for British bodybuilding and everyone will benefit - make sure you show your support.

[chinner]

comp at cardiff on 29th jan bud..
got 32 lifters competing..
may have some world record attempts with the oversea's lifters !
The qualifying for 2012 starts this month :yesnod:

[mike gelsei]

comp at cardiff on 29th jan bud..
got 32 lifters competing..
may have some world record attempts with the oversea's lifters !
The qualifying for 2012 starts this month :yesnod:

Depending on what is happening with the gym we'll try to make it - be good to see you and some of the other guys again.

Still on my list to put the flyers together for your gym for the guys to come for a seminar. Will get it done in next couple of days.

[mike gelsei]

My website has been updated with new pics and a bit more info: www.empowerperformance.co.uk let me know what you think!

Again anyone interested on paying us a visit to learn more about bodybuilding (training, nutrition, presentation or any combination) we can offer great packages on accommodation, food and your training.

[mike gelsei]

James Llewellin came into my gym today for a good leg workout - he's looking spot on for 9 weeks out from the British Grand Prix.

Not bad James considering the excesses over christmas!! Hope to see more of James at the gym in the near future as he's moving to the area - good luck with the move!

www.empowerperformance.co.uk

[mike gelsei]

Really great to be training regularly again after spending the last couple of months getting the new gym ready. Training 5 days a week at the moment and loving it! Body responding well already!

www.empowerperformance.co.uk

[chinner]

Hi mike,
can i pick ur brains bud :)
Me shoulder an neck probs over the last months has been traced to some discs damage in vertibrae 2,4,5,6 !!
Doc has advised to stop lifting hopefully she just means competitions ..
so I have tried a new rep/weight range to avoid stressin joints etc..
doin 3 reps 10 sets short breaks with about 80% effort
should I still expect hypertrophy with this range ?
jusy trying to stay in the gym ;)
cheers
Gid.

[mike gelsei]

Hi mike,
can i pick ur brains bud :)
Me shoulder an neck probs over the last months has been traced to some discs damage in vertibrae 2,4,5,6 !!
Doc has advised to stop lifting hopefully she just means competitions ..
so I have tried a new rep/weight range to avoid stressin joints etc..
doin 3 reps 10 sets short breaks with about 80% effort
should I still expect hypertrophy with this range ?
jusy trying to stay in the gym ;)
cheers
Gid.

Yes Gid, you can still expect hypertrophy with that rep range as the volume is the same as 3 sets of 10 reps, but you can really keep your form by keeping to 3 reps per set. If you were doing higher reps your form would deteriorate towards the end of the set due to fatigue and this could put more strain on your injuries. By keeping the reps low your technique will be good and you can concentrate on working the muscle and you will get the volume ny doing more sets.

Hope this helps. If you need any help on technique to avoid further injury - pay us a visit.

All the best mate.

[chinner]

Cheers Mike:wink5:
Been doing this for 2 weeks and really enjoying it !
hopefully catch up at your new gym soon
Gid.

[mike gelsei]

There's always a way to train around injuries - that's the key AROUND and not through.

I haven't forgotten about you guys coming to the gym will get some flyers done for you soon Gid.

[mike gelsei]

Training going well - getting some good, quality hard sessions in at the moment.

My current split is:

Mon: Chest/Front Delts
Tues: Quads
Wed: Back/Rear Delts
Thurs: Hamstrings/Calves
Fri: Side delts/Arms.

[mike gelsei]

Here's a good back workout if you are pushed for time. It's also good if you aren't pushed for time!

Bent over barbell row x 8-12 reps
Increase the weight then straight to:
Shrugs x 8 or so reps
Increase the weight then straight to:
Partial Deadlift from below the knee - as many reps as you can.

Do this 3 times. Don't do the deadlifts from a rack just lower below the knees and pull!

Pulldowns 1 set 8 - 12 reps. Then another a bit heavier for a drop set.

Rear delt raises lying face down on an incline bench 3 sets x 20 -30 reps.

If you do this properly you won't want or need to do any more!

[chinner]

Hi Mike, be interested to see what exercises you use in your delts split ?
cheers
gid.

[mike gelsei]

Hi Mike, be interested to see what exercises you use in your delts split ?
cheers
gid.

Hi Gid. I split my delts up completely - so I work front delts with chest, rear delts with back and I do side delts before arms.

As for exercises I throw in a few sets of front raises on chest day, usually dumbells for higher reps (15 - 25 per set) and may finish with some heavy partial front raises for a burn out, again with higher reps.

Rear delts get the same sort of treatment as front delts but reps going well above 30 sometimes.

Side delts get worked with dumbell and cable laterals first with reps around 10 - 15 per set. Drop sets are great also. Wide grip upright rows are usually in there too (never narrow grip!!). May finish off with some pressing or a cuban press.

As you can see I'm that big a fan of pressing movements for delts - if you look at the movement it's not that efficient. The delts abduct the arms from the body and there is only a small amount of this in a shoulder press.

Hope this helps - I'll post some of the delt routines that I do this week.

[mike gelsei]

Looking forward to training quads with James Llewellin tomorrow morning. Will post some pics and hopefully some video clips.

[mike gelsei]

This the workout myself and James did yesterday under my wife's watchful eye:

Reverse grip chins from a dead stop, pushing away from the bar on the negative: 3 sets
Bent over stiff arm pulldwons supersetted with standing high cable rows: 3 sets
Kneeling pulldowns: 3sets (11/2's on last plus partials)
Heavy 1-arm rows with extra stretch: 2 sets.

Back is sore today! Will post some pics when I get the camera sorted.

James is coming for a chest blast tomorrow!

[mike gelsei]

I will be holding a boot camp once a month (to begin with) at my gym. The first 1 will be the 19th of Feb - starting with back training.

A little anatomy first then into the gym for a blast!

Bargain at £2 (free to members)!

All the contact information for the gym can be found at: www.empowerperformance.co.uk

Anything anyone needs to know just ask.

See you there!

[mike gelsei]

A bit under the weather the last couple of days but still have to train. This is what I did for legs last night just so I could DO something.

Leg extensions 8 sets of 8 reps with 20 seconds between sets.

Don't like to do squats on the smith machine as a rule but was ok for a change:

First set feet forward and together, nice and deep
Second set - normal stance
Third set - sumo stance.

Every set was 20k heavier than the first.

Short and sweet - great pump but didn't kill myself as I need to great rid of this cold.

[mike gelsei]

Training Boot Camp last Saturday went well. Only a few turned up but they really enjoyed it and learnt alot. We will do another one next month - looking like the subject will be hamstrings and calves. Probably be the weekend after the Grand Prix - I will announce the full details very soon.

[mike gelsei]

Venue: My Gym, Empower Performance (see www.empowerperformance.co.uk for all contact details).

Saturday 26th March 12.30 - 2.30pm.

Subject: Hamstrings and calves.

A little anatomy and physiology first then into the gym!

Some train and others observe - entirely up to you.

Members free and just £2.50 for non-members.

[chinner]

good to see your gym doin well Mike..
cardiff comp was a big success :thumbsup:
most of my lifters got PB's an a foreign girl lifter broke a euro record..
tryin out your delt split ! workin well at mo.
doin all heavy compound movements as 3x 10sets an assistance lighter an alot more reps..
bit of a mix an match :)
as u say trrain around injury not through!
been asked to make some strongman equipement will put some pics up once finished..
nothing fancy just large 2" grip dumbells etc..they charge a fortune for this type of eqipment :(

[mike gelsei]

good to see your gym doin well Mike..
cardiff comp was a big success :thumbsup:
most of my lifters got PB's an a foreign girl lifter broke a euro record..
tryin out your delt split ! workin well at mo.
doin all heavy compound movements as 3x 10sets an assistance lighter an alot more reps..
bit of a mix an match :)
as u say trrain around injury not through!
been asked to make some strongman equipement will put some pics up once finished..
nothing fancy just large 2" grip dumbells etc..they charge a fortune for this type of eqipment :(

Sounds like it was a great success in Cardiff - you are obviously getting great results with the lifters you are coaching!

Glad to hear the delts training is going well. Perhaps when we do a delts boot camp you can pay us a visit.

May be able to put someone else your way for some strongman equipment - he's away at the moment but I'll let him know when he gets back.

Also, could you make a 45 degree leg press? If you can, let me know how much because I could do with 1 at my place.

Nice one mate!

[mike gelsei]

My current diet looks like this:

1: 120g oats, pro-peptide, banana, blueberries, pro-vital.
2: 250g rice. 200g Chicken, 2 dessert spoons olive oil.
3: as meal 2.
4: as meal 2.
5: 3 scoops pro-whey. 1 pro-energy bar. 1 dessert spoon olive oil.
6: Pre-train 1 pro-recover.
7: Post-train 3 scoops pro-whey.
8: Large steak. veg. potato. (this meal does vary but usually along these lines).
9: Depending on how late meal 8 was I may have a serving of pro-peptide before bed.

Simple, basic - just how it should be!

[mike gelsei]

Got a weak body part? Don't keep banging your head against a brick wall by doing the same exercises over and over again! Experiment with different movements and angles and find something that works.

[mike gelsei]

Just to make things that bit quicker (and less stressful for all!) on show day:

If you intending to compete with the UKBFF could you please apply for your membership beforehand (see: www.ukbff.co.uk) if at all possible. My wife has said she will get your membership cards to you within 2 - 3 days of your online application (or you can do it by post).

There is now more choice of memberships:

1 year = £30
2 years = £45
4 years = £60.

Many thanks,
Mike.

[James Llewellin]

Got a weak body part? Don't keep banging your head against a brick wall by doing the same exercises over and over again! Experiment with different movements and angles and find something that works.

Hahaha something I did for about 5 years Mike till I came and started training with you!!!

For anyone who is in the S.Wales area pop down to see Mike at Empower Performance, Mike's training me twice a week now and even though I have been dieting I have made changes (and good ones) to my physique.
I think I will be coming along to the Hamstring masterclass with Steve later this month too Mike. Steve is still buzzing from his trip down to Wales, so much so he is now coming again!!!!

See you in the morning mate

J

[mike gelsei]

Hahaha something I did for about 5 years Mike till I came and started training with you!!!

For anyone who is in the S.Wales area pop down to see Mike at Empower Performance, Mike's training me twice a week now and even though I have been dieting I have made changes (and good ones) to my physique.
I think I will be coming along to the Hamstring masterclass with Steve later this month too Mike. Steve is still buzzing from his trip down to Wales, so much so he is now coming again!!!!

See you in the morning mate

J

Thanks James! It really is a 2 way street - watching what you do, having some great conversations with you has taught me a great deal too!

That's what I love about bodybuilding there is always so much to learn from so many great people.

Looking superb again this morning my friend!

[mike gelsei]

What a weekend the British Grand Prix was!! Extremely busy all weekend but the 2 highlights for me were the CNP boys James and Alvin.

James was fantastic and gained his Olympia qualification by getting 3rd (only 1 point away from 2nd!). The improvements he has made are tremendous - can't wait to see what he looks like by the time he hits the Vegas stage!

Alvin looked superb and compared favourably with Toney Freeman. He was still an amateur 41/2 months ago! The sky's the limit big guy!

[mike gelsei]

Excited about the rest of the year. Show season is starting again - yes alot of travelling around but looking forward to seeing all my friends around the country.

With James Llewelllin qualifying for the Olympia it looks like another trip to Vegas is on the cards!!

More training camps at my gym plus starting soon - posing and presentation courses, watch this space!

My training is going well - seeing people do well makes me push that bit harder.

[mike gelsei]

UKBFF Approved Posing/Presentation Courses

A new one day course for competitors in all classes. After months of preparation don’t let your stage presentation let you down. Courses include:

• Rule guidelines including: trunks, tanning and the poses themselves
• Presentation: general appearance and stage etiquette.
• Posing: importance of practice, guidelines for routines and compulsory poses

Only £75 for the full one day course (UKBFF members: a massive 30% discount!). Courses are limited to 6 participants to ensure 1 to 1 tuition.

Course tutors:
Leica Gelsei: National Judge (UKBFF). International Judge (IFBB).
Mike Gelsei BSc: International Masters Competitor. IFBB Master in Bodybuilding and fitness methods.

Venue: Empower Performance (see www.empowerperformance.co.uk).
Tel: 01443 230040. Email: info@empowerperformance.co.uk
Please ring immediately to book and obtain payment details as places are limited.



The first course on 30th April is full. Next course will be mid May - watch this space!

[mike gelsei]

For those that are interested in the Posing/Presentation courses but can't make the trip to our gym in South Wales we could come to you. If there are 6 or so people from one area or gym that would like to take part - we are willing to travel to you.

Please email: info@empowerperformance.co.uk or ring:01443 230040 for details.

Many thanks,
Mike.

[mike gelsei]

Please be aware that Andrew Coulson has no official capacity within the UKBFF and the IFBB. If anyone has any queries regarding the federation please see www.ukbff.co.uk for contact details.

Many thanks,
Mike.

[mike gelsei]

Posters will be going out to gyms in the next few days. Tickets are on sale NOW and will sell quickly, please ring my gym if you would like any: 01443 230040.

Many thanks,
Mike.

[chinner]

Hi Mike,
Just back from Dubai took 3 lifters out for the IWAS junior games, was a good trip came back with 2 medals gold and bronze :wink5:
lifters got 2 PB's so a good result..came second in the final medal standings to Iran they were awesome !
hav u got an email contact I would like to pick ur brains on the disabled class for BB..is there a masters ?
cheers
Gid.

[mike gelsei]

Hi Mike,
Just back from Dubai took 3 lifters out for the IWAS junior games, was a good trip came back with 2 medals gold and bronze :wink5:
lifters got 2 PB's so a good result..came second in the final medal standings to Iran they were awesome !
hav u got an email contact I would like to pick ur brains on the disabled class for BB..is there a masters ?
cheers
Gid.

Hi Gid,

Awesome results! Sounds like it was a good trip. My email address is: mikegelsei@talktalk.net - I want to ask you a couple of things too.

Speak soon,
Mike.

[chinner]

cheers mike will drop you a line in next day or 2 busy catchin up on stuff at mo..
training goin very well :mad5:

[chinner]

u got mail Mike..:thumbsup:

[mike gelsei]

u got mail Mike..:thumbsup:

Replied a little earlier Gid - sorry a bit late, been flat out the last few days.

[mike gelsei]

Venue:
Empower Performance
Three Saints Hotel
Llantrisant Business Park
Llantrisant
Mid Glamorgan
CF72 8LF

A little anatomy and physiology first then into the gym to try out the techniques!
12.30 - 2.30pm, all welcome. Only £2.50 - worth £20 of anyones money!
These sessions are becoming very popular and are being attended by people new to training, seasoned competitors and Pro's.

For more information message me or ring the gym on: 01443 230040.

Many thanks,
Mike.

[mike gelsei]

UKBFF Approved Posing/Presentation Courses

A new one day course for competitors in all classes. After months of preparation don’t let your stage presentation let you down. Courses include:

•Rule guidelines including: trunks, tanning and the poses themselves
•Presentation: general appearance and stage etiquette.
•Posing: importance of practice, guidelines for routines and compulsory poses

Only £75 for the full one day course. Courses are limited to 6 participants to ensure 1 to 1 tuition.

Course tutors:
Leica Gelsei: National Judge (UKBFF). International Judge (IFBB).
Mike Gelsei BSc: International Masters Competitor. IFBB Master in Bodybuilding and fitness methods.

Venue: Empower Performance (see www.empowerperformance.co.uk).
Tel: 01443 230040. Email: info@empowerperformance.co.uk
Please ring immediately to book and obtain payment details as places are limited.

[mike gelsei]

Check out the video on my website: http://www.empowerbodybuilding.com/blog

We'll be filming every week so you can keep up to date with how James is getting on.

[mike gelsei]

Have a look at: http://www.empowerbodybuilding.com/blog and see James training hamstrings. Video of calf training will be posted later.

Team CNP!

[mike gelsei]

Have a look at: http://www.empowerbodybuilding.com/blog and watch James suffering through a calf session!

[mike gelsei]

Fancy a new movement next time you train chest? Try this: http://www.empowerbodybuilding.com/blog

[mike gelsei]

Tickets for this year's Welsh Championships are sold out! Pre-judging tickets are on sale on the door on the day. I might get some tickets back from a couple of gyms but can't promise anything.

[mike gelsei]

Lower back has been hurting as came out of a heavy squat a bit hip first on Wednesday so did this to keep the strain off that area. It was a killer:

1st Exercise: stiff arm pulldowns.
Pick a weight you can get 10 reps with and no more then move the pin back 10 holes.
Perform 10 reps. Increase by 1 plate and do another 10 - keep going until you reach the top weight and then all the way back down again. 20 sets in total!!

2nd Exercise: seated cable row. 2 sets heavy approx. 15 reps each set holding the contraction. Very little body movement.

3rd Exxercise: HEAVY one-arm dumbbell row. 10 reps each arm - 2 sets.

Finish!!

[mike gelsei]

Check out James' progress: http://www.empowerbodybuilding.com/blog

[chinner]

Hi mike,
Can u use a ez curling bar for those squeeze chest presses ?
dont have hex dumbells at gym ..
hows new venture going ;)
we had a guy do a seminar at gym last week I missed the seminar but caught guy just as he was leaving
A big fella !
think his surname was titterman or something similar ?

[mike gelsei]

Hi mike,
Can u use a ez curling bar for those squeeze chest presses ?
dont have hex dumbells at gym ..
hows new venture going ;)
we had a guy do a seminar at gym last week I missed the seminar but caught guy just as he was leaving
A big fella !
think his surname was titterman or something similar ?

Hi mate,

Yes you can even do them with a straight bar - just 'pull' your hands in through the movment. I have done them with normal dumbells, you just have to get the pressure perfect. Also, you can do them with the ends of the dumbells together - just a bit rough on the wrists.

The seminar was with Dave Titterton - a former Universe winner who has qualified for the UKBFF British Finals this year and will be trying to win his pro-card.

Hope all is well - speak soon.

[mike gelsei]

Another example of a hamstring (& glute) and calf workout we did with James at 9 weeks out from the Olympia: http://www.empowerbodybuilding.com/blog

[mike gelsei]

See James posing plus an interview: http://www.empowerbodybuilding.com/blog

[chinner]

Hi mike, can you recommend the best grip on a pec deck machine ?
we got 2 types in gym 1 with handles and 1 with pads..
do u use backs of forearms on pads or palms ?
gonna try ur chest dumbell squeezes tomorrow :)

[mike gelsei]

Hi mike, can you recommend the best grip on a pec deck machine ?
we got 2 types in gym 1 with handles and 1 with pads..
do u use backs of forearms on pads or palms ?
gonna try ur chest dumbell squeezes tomorrow :)

Hi mate,

I would avoid the 1 with the pads as it's rough on the shoulders and if you use your palms on it you are really shortening your range of motion.

Use the machine with the handles and keep your chest high/full and never allow it to go concave. If you can do a similar movement with cables that would be even better.

Let me know how the squeeze press goes.

[chinner]

cheers mike ;)
usually do cables but fancied a change..
squeezes gonna be on the cards tonite :)

[chinner]

tried the squeezes !
used a tripep bar this sorta shape - i - i - as i found the dumbells were a bit ruff on wrists!
think i may have been squeezin to hard an doin em to slow ! was shakin on way up an down an was knackered after 5 reps !
will persivere wiv em an find the right tension/speed/weight.
cheers
gid.;)

[mike gelsei]

tried the squeezes !
used a tripep bar this sorta shape - i - i - as i found the dumbells were a bit ruff on wrists!
think i may have been squeezin to hard an doin em to slow ! was shakin on way up an down an was knackered after 5 reps !
will persivere wiv em an find the right tension/speed/weight.
cheers
gid.;)

Sounds like your were almost there - it is a slow movement, if you think about it your 5 reps probably took you the same amount of time as a 10 - 15 rep set at normal speed so perfect for hypertophy.

[mike gelsei]

Next time you train back - give this a try: http://www.empowerbodybuilding.com/blog

[mike gelsei]

202 Olympia Progress: http://www.empowerbodybuilding.com/blog

[mike gelsei]

Adding resistance bands to your training can be a great tool. Here's how I did it during a recent leg workout: http://www.empowerbodybuilding.com/blog

[mike gelsei]

Interview plus posing from James: http://www.empowerbodybuilding.com/blog

[mike gelsei]

James at 4 weeks out: http://www.empowerbodybuilding.com/blog

[mike gelsei]

I am preping for this contest on 25th November. My starting diet can be seen at: http://www.empowerbodybuilding.com/blog

With more info to follow.

[mike gelsei]

See: www.empowerbodybuilding.com/blog

[mike gelsei]

Looking great!: http://www.empowerbodybuilding.com/blog

[mike gelsei]

Have a look at : www.empowerbodybuilding.com/blog