Monday, 28 May 2012

Chicken breast salad with fruit

This nice recipe for grilled chicken breast salad with fruit/veggies I have yet to try, but it looks great and easy to prepare. You can whatever fruit or vegetable you like to the salad - I am gonna try it with lemon or orange, but feel free to add strawberries or any kind of berries, tomatoes, or pepper.


1 pound skinless, boneless chicken breast halves

1/2 cup pecans

1/3 cup red wine vinegar

1 cup olive oil

1/2 onion, minced

1 teaspoon ground mustard

1 teaspoon salt

1/4 teaspoon ground white pepper

2 heads Bibb lettuce - rinsed, dried and torn

fresh fruit/veggies of choice

  1. Preheat the grill for high heat.
  2. Lightly oil the grill grate. Grill chicken 8 minutes on each side, or until juices run clear. Remove from heat, cool, and slice.
  3. Meanwhile, place pecans in a dry skillet over medium-high heat. Cook pecans until fragrant, stirring frequently, about 8 minutes. Remove from heat, and set aside.
  4. In a blender, combine the red wine vinegar, sugar, vegetable oil, onion, mustard, salt, and pepper. Process until smooth.
  5. Arrange lettuce on serving plates. Top with grilled chicken slices, strawberries, and pecans. Drizzle with the dressing to serve.

Tuesday, 22 May 2012

Stefan Havlik in preparation for contest

New video of Stefan preparing for European Championship 2012, more precisely 2 weeks
before the start. This one is focused on legs.

Tuesday, 15 May 2012

Dorian Yates

Dorian Andrew Mientjez Yates was born in 1962 in England. He set a a new standard amongst bodybuilders, after being the first above 250lbs who won Mr Olympia, all while maintaining very low body fat and high muscle density. The prime in his career was through years 1990-1997, winning Mr Olympia 7 times (6 times in a row), Grand Prix 8 times, and Night of the Champions once.
At the moment he works as a personal trainer, and is an author of some popular and great working training programs (Blood and guts).

Full list of his major achievements:

1990 IFBB Night Of The Champions, New York - 2nd place
1991 IFBB Night Of The Champions, New York - 1st place
1991 IFBB Mr. Olympia, Orlando, Florida - 2nd place
1991 IFBB English Grand Prix, Nottingham - 1st place
1992 IFBB Mr. Olympia, Helsinki, Finland - 1st place
1992 IFBB English Grand Prix, Nottingham - 1st place
1993 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1994 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1994 IFBB Spanish Grand Prix, Madrid - 1st place
1994 IFBB German Grand Prix, Duisburg - 1st place
1994 IFBB English Grand Prix, Nottingham - 1st place
1995 IFBB Mr. Olympia, Atlanta, Georgia - 1st place
1996 IFBB Mr. Olympia, Chicago, Illinois - 1st place
1996 IFBB Spanish Grand Prix, Madrid - 1st place
1996 IFBB German Grand Prix, Darmstadt - 1st place
1996 IFBB English Grand Prix, Nottingham - 1st place
1997 IFBB Mr. Olympia, Long Beach, California - 1st place

Friday, 11 May 2012

Body types

Have you ever asked yourself why can't you gain any muscle no matter how much you train, while your friend looks like a greek god after the same amount of working out? Or why can't you get as lean as you'd want to?
It all has to do with the body type you were born with.
Ectomorphs are the thin, low-fat low-muscle guys that find it hard to gain anything.
Endomorphs' body stores fat much more easily, and they have a hard time getting rid of it, but they have a lot of muscle mass too.
Mesomorphs are low in fat, but gaining muscle is not that hard for them as for ectomorphs at all. They are the sport types - often called the "good genetics".

Most people don't have the signs of one type only - almost everyone is a mixture.


Small frame and bone structure
Flat chest
Small shoulders
Lean muscle mass
Finds it hard to gain weight
Fast metabolism

Soft and round body
Gains muscle and fat very easily
Is generally short and stocky
Round physique
Finds it hard to lose fat
Slow metabolism

Hard body with well defined muscles
Rectangular shaped body
Gains muscle easily
Gains fat more easily than ectomorphs

Sunday, 6 May 2012

Homemade cheeseburger with sweet potato chips

For those who enjoy a good burger, here is a healthy one for you. This is a lean beef burger stuffed with cheese and some veggies. Full list of ingredients and a very detailed preparation are shown in the video.

Saturday, 5 May 2012

The Mighty Thor workout plan

Thor - being god requires godlike body, for which Chris Hemsworth needed to bulk up. He trained for 6 months under experienced eye of Duffy Gaver (former NAVY seal).
"It's pretty simple bodybuilding," Gaver says about the workout, which was used prior to last summer's Thor and this month's Avengers.  "We benched, but you'll notice that there's not a ton of chest work. Once you develop huge pecs, you look like another gym rat, and it makes everything else look smaller."

According to Gaver, Chris didn't touch single muscle-enhancing substance (yeah, right) - the key to gaining those 20 pounds of muscle was red meat, heavy lifts, and his complete dedication to this program:


 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Set #5 
 Superset: Pullups+pushups XXXXXXXXXX
 Pullups  20 15 12 10 10
 Pushups   20 20 20 20 20
 Leverage Iso Row  12 12 12 12XX
 Heavy Dumbbell Rows  12 12 12 12XX
 Hyperextensions  25 20 15 15XX


 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Set #5 
 Superset: Barbell bench press+dumbbell curl XXXXXXXXXX
 Barbell bench press  12 10 10 10 10
 Alternate dumbbell curl  12 10 10 8 8
 Leverage incline chest press  15 15 15 15XX
 Superset:  XXXXXXXXXX
 Heavy barbell curl  12 10 10 10 10
 Pushups  20 20 20 20 20


 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Set #5 
 Barbell Squat: 5 sets of 20,15,12,10,10 reps   20 15 12 10 10
 Leg Press: 5 sets of 20,15,12,10,10 reps   20 15 12 10 10
 Superset: Leg extensions+Seated leg curl XXXXXXXXXX
 Leg extensions  15 15 15 15 15
 Seated leg curl  15 15 15 15 15
 Standing calf raises  15 15 15 15 20


 Set #1 

 Set #2 

 Set #3 

 Set #4 
 Push press: 15,12,10,10,8,6,4 reps, Giant set/4 rounds 
 Dumbbell shoulder press  15 12 10 8
 Side lateral raise  15 12 10 8
 Front dumbbell raise  15 12 10 8
 Reverse flyes  15 12 10 8


 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Set #5 
 Tricep dips  15 15 15XXXX
 Superset: Lying triceps press+Tricep dumbbell kickback XXXXXXXXXX
 Lying triceps press  15 15 15 15 15
 Tricep dumbbell kickback  12 12 12 12 12
 Overhead barbell extension  12 12 12 12 12


 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Set #5 
 Ab crunch machine  30 30 30 30 30
 Ab circuit: 3x XXXXXXXXXX
 Situps  20 20 20XXXX
 Flutter kicks  20 20 20XXXX
 Hanging leg raises  20 20 20XXXX
 Tuck crunch  20 20 20XXXX
 Russian twist  20 20 20XXXX

Thursday, 3 May 2012

2012 IFBB Mr Europe Grand Prix

Another Mr. Europe has taken place last saturday (April 28th) in Madrid, Spain. Some of the current top bodybuilders met here to fight for win, with Michael Kefalianos taking the 1st place. Below is the full result list.



Wednesday, 2 May 2012

Chicken breast

Basis of every bodybuilder's diet, chicken breast is an excellent source of proteins. It contains about 150 calories, 30g of protein, and only 4g of fat per 100g. Most simple and faster way to prepare this meal is to just roast it on a pan - and with certain spices, it can taste pretty good. However, a lot of people prefer to marinade the meat, or to add various sauces - there are hundreds, maybe even thousands options as how to prepare your chicken. I usually like it with rice or potatoes.

Here are some recipes of my favourite preparations:

Hawaiian marinated chicken
Coconut Chicken Fingers
Chicken Breasts With Curry Green Onion Sauce

Tuesday, 1 May 2012

Stefan Havlik - Legs workout

Brand new video posted a moments ago by Stefan. Part of his leg training, getting ready for European championship 2012 by squatting 200kgs (440lbs).
Stefan is also preparing new DVD, containing his full Abs training routine (his abs are viewed as some of the best in europe in terms of development and visual appearance).