GROWING SEASON
Damned as I write this my body feels like it been hit by a Mack-truck..
I always trained my body 1 time a week..splitting it up with 5 sessions..
But Im starting to realize that after training for 15 years
& being a bit older I do need more recovery...

Well its like this...
Im training like a madman these days..going totally back to my roots
& to what gave me the first 40lbs of muscle...Heavy ugly lifting...
It is so easy to get lazy in the gym..
You may feel sore & skip the free weights & dont train heavy enough because it hurts...
Well my friends..if you aint one of these pretty dudes with the genetics
to grow while pumping & playing "ping-pong" you gotta hurt yourself to get big!!
NO PAIN NO GAIN IS A FACT!
Just because no one else uses the dusty dumbells on the floor
doesnt mean you shouldnt lift e`m right?!

This stuff went thru my mind this week
when I did 8 reps sidelaterals with the 27kg dumbells,
Pressed the 45kgdumbells over my head for 6 reps, Rowed the seated-row
8 reps with the full stack+2 dumbells weighting 17kg each,
Curled the 41kg suckers & generaly trained like
a superheavyweight at a weight of only 94kg!
And yes my friends it did hurt..it hurt alot....
SO THANK GOD FOR ORUDIS!!!

I used to be sore most of the time & my joints where killing me....
& I realised I couldnt go on like this if I was going to last...
So what to do?..Back of with the weights?
Start to pump like the "pretty boys"?
NO WAY!!!
I read a interview in Swedish Iron-man with
Ms.O Andrulla that made me see the light!
She was training her body in 10 days instead of the ordinary 7..
So this is what I did:
I upped the split to a 6 days training split,
I kept the heavy training but poped in some more rest days!
So from now on Zone Capone is training the body over a 9 day period..
But boy!...
Are the training sessions even more brutal or what?!!
Its the best thing I ever done!!

I may pop in a training partner once in awhile...
I usually train with no one & everybody in the gym...
I seek out the biggest guys I can find & try to get him to drop!
(If ya talk to the homiez at my gym you will hear that more than one guy
have been barfing their guts out at the gym toilett!)

Heavy leg presses aint pretty...but they do build beef...


The judges did complain about my legs lacking in size last time I competed..
So here is a snap shot taken in june-01 ...
They are growing...
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REMEMBER THAT THERE AINT NO SHORT CUTS
OR EASY WAYS AROUND IT!
IT TAKES TIME & PATIENCE & THERES NO MAGIC PILLS 4 IT!
IT DID TAKE 8 YEARS OF BLOOD & GUTS 5 DAYS A WEEK TRAINING
FOR ME TO ENTER A BODYBUILDING STAGE...

TODAY I`VE BEEN TRAINING NON STOP FOR 14 YEARS
& STILL COMPETES AS A MIDDLEWEIGHT!
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During this time I have seen alot of guys come & go...
I`ve seen them out grow me..even winning a show or two..
Then burn out & dissapear...

This sport can be crazy..
Theres alot of stuff going on...

Dont belive the hype!..
Dont rely on drugs only to help you grow faster...
Belive me it cant be done...You will burn out!
Let it take time...learn how to train.
Learn how to eat....Learn to love the pain!


FULL STACK + TWO 17KG DUMBELLS
IS THE WAY TO ROW BABY!
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But when ya training on the edge trying to get the absolute most out of yourself
a good training partner that realy knows you can be essential once in awhile...

So once in awhile I pop in a training partner...
Jens "JENKA" Eriksson is one of them...
A tattoed crazy veiny warrior like this is more than inspirational...
...he also get enough beef & strenght to spot me dead on on my heavy lifts!

JENKA is a long time memeber of my inner circle & knows both my good & bad sides
& knows how to deal with a wacko like myself...
JENKA is also one of those old school bodybuilders that likes to go heavy on the weights!


I realy love the chalenge of training heavy & to me competing
in bodybuilding shows are just a part of it...
....a place where you peak your physique once in a while
showing the world & yourself what you created !

As i write this its sunday & my legs are sore like hell...
Saturday is my leg & eating day..I work at my shop until 2 in the afternoon
& during that time I pop in as many energy-bars I can indulge (I love those suckers!)
Afterwork I take my lady down to Wayens-Coffe &
drink a bigsize caffe-latte & some greek-sallad..
(Anything heavyer than that will make me puke my guts out at the coming session.)
Then its on to legs!
I train them as if my life depends on it!


My training partner Tomme "Hedra" Lindh
is never out of shape despite eating Singoala crackers...

Pete & I realy enjoy the offseason with lots of good food a beer
and a fat cigar once in awhile!
Lifes to short to go hungry & bored!

Wow! Just had one of my best (and most grueling)
training sessions ever!
Started to train less with more intensity and guess I realy found
something that make sense!
Ok I love to train heavy & cant turn my back to that but...
every third or fourth week I now train only 4 days with short workouts..
but man theyre harder than I ever trained before..how?

Tripple dropsets to total failure thats it!
I just came home from legs.
.. .just trained for about 35-40 minutes
but never ever felt so deeply drained before!
This is what we did:
We started with leg biceps..
2 dropsets of seated curls,2normal sets of stiffed leged deadlifts
with dumbells & finaly 2 dropsets of lying curls..
We then moved over to Quads
starting with 2 dropsets of seated legextensions,
2 normal sets of hacksquats & finnishing
of with 2 dropsets on the leg press machine.
Thats it! Short & sweet"

ZONE ON & OFF! + PETE 3TIMES SWEDISH CHAMP
IN OFFSEASON MODE!

Gonna stick with this training style for awhile
to see where it can take me...
At the same time Im upping my protein to a
whooping +3g/kg bodyweight
making it to 300-350g a day!
Had the oportunity to talk with the late Paul Borresen from England
just a couple of months
before his untimely death that inspired
me to make some changes..
He said that eating this much protein can be hard on your
kidneys only ifyou eat proteins
with uncomplete aminoacid ratios
so he says you gotta mix all kind of protein
foods over the day.
After trainig he said you can take in
a whooooping (Like that word!)
1g/fat free kg.
.(to me thats about 80-90g of protein)
for maximum results.
... If it works? ya bet!!
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I wanna do this shit forever....

I gonna be a "James Roberts" or a "Robbie Robinsson"
& bodybuild forever!