Little Honza and his journal - I'll be peeled

[guruhonza]

This is last day of my bulking phase. Tomorrow my goal changes - I wanna get shredded.
I've been bulking since October and I am .. fat. At 5'10 I am weighing 220 lbs.
I wanted to start keto diet but strength is my number one priority. I am an athlete and strength is the most imporant for me at this point. At keto diet I'd probably get weaker. I'll just lower my carbs from 450g daily to 300g daily and track my progress. I'll be doing 14 days cycles of clen during this diet. In case I start losing my strength I'll probably but test prop and run it for 8-10 weeks. We'll see.

If you have any questions feel free to ask.

My current shape:





My shape last September - after 4 months of dieting - 170lbs. Goal is more shredded physique and at 180lbs.

[guruhonza]

Back+delts today

Cable pulldowns with straight bar
10x 180lbs
3x 12x 160lbs - squeeze for 3s

V-handle pulldowns
3x 10x 160lbs

Dumbbell rows
4x 12x 120s

Straight arm rope pulldowns
4x 15x 100lbs

Side lateral raises - with cheating
2x 8x 60s
2x 14x 40s

Bent-over real delt raises
3x 15x 30lbs


Face pulls with rope
6x 12x 130lbs

[RichDC2]

Hey Honza good to see you here buddy!!
Damm man you got thick as brick,put on some good ass muscle not to fat in my eyes but i know you like that super peeled look!!
In my experience go carb cycle, during our contest I did keto, it came off fast but since I've been carb cycling strength holding much better and look way better. Also if your gonna run prop you have to include some tren in there. Don't be scared of it. It WILL get you to where you wanna go.
I'll be following!

[guruhonza]

Thank you Rich.

I have no problem losing weight. Last year I went down 2 pounds every week with carbs at 300g almost all the way till the end. I just added cardio every 2 or 3 weeks up to 240 minutes weekly.
This "prep" I'll do HIIT from the beginning and I'd love to create my own opinion on how it works for fat loss. Another great help will be clen. This is first time I'll be using fat burner. I've havent tried even legal ones.
If I decide to add AAS I'll do it only with test. Tren is too hardcore =) Maybe in 2 years. I think test will be enough since I only want to keep muscle I have right now. Burning fat is no problem for me because I love eating clean.

[RichDC2]

Cool should be interesting. Don't forget with the clen to run at least 1g of taurine and up your water intake helps alot with headaches and cramps

[guruhonza]

That I will do. Water intake is already taken care of. I never go under 2 galons of water a day and in warm days when I spend hours playing soccer, tennis etc I might get up to 3 galons. I know it's probably too much but I feel I need it.

In 3 hours I'll have quads and hams and then I am covering strongman event in my town.

[Jordan Coburn]

Damn Guru! you got thick!!

[guruhonza]

The best damn event I've ever seen. We had about 400 spectators for todays Strongman event and it was fun. Home town strongman placed 2nd and 4th againts really tough competition.
I'll post some pics later.

220lbs guy managed to flip 1400lbs tire. You can't imagine crowd response.


My leg day - right knee is bothering me and I am a bit weaker because of that.

Squats
I f*cked up. I added 55lbs plates instead of 45s. I found out later why it was so heavy lol.

5x 375
2x 4x 375
6x 330

Legpress
4x 20x 600lbs

Leg extensions
7 sets

Romanian DL with DBs
3 sets as warm up

Romaniad Dl with BB
5x 315
3x 12x 220

Donkey calf raises
2x 20x two persons on my back
20x one person on my back

Standing one legged calf raises
6 sets
some sets were with 5s squeeze and other with 3s stretch

I wanted to vomit after first set at legpress but no vomit time today. Maybe next leg day

[RichDC2]

Still haven't been to a strongman but RX bro vs pro end of July i'm lookin forward to that.

Nice leg training Honza vomit is good!

[guruhonza]

There's so many events I'd like to attend... Olympia in Vegas, Arnold Classic in Columbus and Arnold Brazil.... and Bros vs Pros are one of them. I'd love to help Dave with Bros vs Pros for next year in Prague day after pro show. I would love to talk to him about it during the show this year.

[guruhonza]

Today was off-day. I played soccer - 2 hours.

Some pics from strongman event
Biggest guy yesterday


Overhead medley


Hometown favourite


This guy works in the biggest czech website about bb, strongman, lifting. And also competes.

[guruhonza]

Chest + biceps + abs

Incline BB bench press
2x 10x 210
8x 210

DB bench press
3x 10x 90s

Incline DB flys
5 sets
Cable cross-overs
5x 15x 66lbs

Seated biceps curls on incline bench
up to 6x 45lbs

Concentration curls wit DB on Scott bench
4x 15x 30lbs

Cable hammer curls with rope ... on my knees. I probably invented new exercise
4x 20x 70lbs

Cable crunches
Crunches
Plank

[Dadup]

daaaaaaaang dude, you put on some serious size! I'm in on this one!

[guruhonza]

Chin ups (f*ck I am heavy ))
3x 8

DB rows
3x 12x 120s (harder squeezing than last time)

Lat pulldowns
4 sets

One arm lat pulldowns
2 sets

Seated low cable rows
3 sets one arm
3 sets two arms

DB shrugs
3 sets

Side lateral raises
4 sets

Facepulls
4 sets

Leg raises
3x 10

Oblique twist with 35lbs plate
3 sets

I am sweating like pig on clen... f*ck

[guruhonza]

Quads + tris

Front squats
3x 8x 245lbs
Lunges with DB
2x 8x 70s - fuck my grip was horrible
Legpress
4x 40x 500lbs
Leg extensions
7 sets

CG Bench press
up to 8x 220
CG Bench press - under grip
3x 12x 155lbs
Lying triceps extensions with DB
2x 12x 35lbs
Rope pushdowns
5 sets

No vomit time today. But it was very close - again. Sick pump - felt good.