REAL LIFE
.................................................
DECEMBER 2003
...................................
MERRY X-MAS!
...................................
Our 15 years with TheZONEshop party was a succes &
I think all people who came to party with us was pleased!

Guestpooser Ifbb pro Thomas Stellander was soo cool &
I also realized how cool all our homiez & our Team-ZONE
members are!!!...Guys I do love ya`ll!

I also had the pleasure to have Fredrik Carlsson & his lovely
lady Eva staying at our crib during the weekend!
Fredrik is a true freak of nature with the wildest pair of
legs Ive ever seen & in a great offseason shape despite eating
tons of junk food & barley training!!!
Cant wait to see him getting serious this spring!!

I now feel alright & my stubborn cold are finaly gone so
my training is in full flare again!!
But I will train on a moderate levell all thru 2004 as it
will be my resting year before hitting it full flare again in
2005!!!

The only cloud on my sky right now is my Bullterrier that
is going thru some major adolecent rage!!
Hes fucking crazy & bites our staff & is trying to take over!!
Kind of scary when ya have to fight it out with a 34kg bullterrier...
But I will do my best to get his head straight again!!

Like last year I will now take a brake from everything
& let Li`l-T run the business, as I take my ass up to
Swedens northern parts to look for Santa
& to celebrate X-mas with my Maries family & our dogs!!
So once again...
FROM ME TO ALL OF YOU...
A MERRY X-MAS!!!!

Whats up?!!

Im stuck with a cold since the nationals myself...
Guess I teared down my imune system big time.
Been training anyway but it only made the shit worse...
So at this moment in time I decided to be smart for a change...
Yeah now I will rest it out & maybe even go to the doctor tomorrow!!
And Im chilling with some burgers in front of my playstation, with DMX latest CD
blasting my living room...
fully knowing that even if I do look like shit today my time will come..

I fought hard this year but lost some battles...
BUT it didnt killed me so I will let my enemies train hard
while I rest & lick my wounds...
Im at peace because I KNOW that ALL will fear what I will become
once I feel Ok again & let the GROWING SEASON get started!!

Even though I failed to place this season I did get alot of pubicity
including one full page in B&K-sportsmagazine + ofcourse my own column in EXHALE-mag!
So I guess this prove that you dont have to win to make it into the magazines!

Other than that life is all good...
Me & Marie just bought a fatter car so we have some more room for our dogs & stuff
+ its abit safer with 4 airbags, anti-spinn & so on...
I have alot of friends in accidents lately so atleast I wanna keep my familly on the safe side...

Me & Li`l-T have tons of business stuff coming up!
The business at the shop is in full speed & we now have way over 11million hits to this site!!
Were in the process of moving TheZONEshop to a bigger place
in the begining of next year because we just cant get anymore stuff into the store without exploding!!
Were also starting to import even more stuff as for ex the XXXL-wear!!
More of all that later....

We have 3members of Team-ZONE competing at the Lucia next weekend
so keep your eyes out for MAC, PETER JÖNSSON & ANDREAS SANDSTRÖM!!

We will also have a phat party in a couple of weeks!
Were celebrating one year with Li`l-T as a co owner + 15 total years with TheZONEshop!!
We rented one of the clubs downtown & gave away some free foods
& guestposing shows to the first 100 Zoneshops customers interested
to party it out with the whole ZONEshop crew!
All in all it will be around 150 people & a bunch of guestposers
including IFBB pro Thomas Stellander from Norway partying out!
I will come back with a full report with pix from that one...
Until then chill, take care & have a good time!
ZONE

NOVEMBER 2003
...................................

The contest season is over.....
In retrospect & with carbs back in my brain I realized that I
spilled over at the qualifier & overdieted for the nationals...
Check out the pix below at an empty morning weight at
around 84-85kg & then my national condition at 78.3kg...

Well what can I say?
I fucked up & payed for it....
But Ive learned alot & will NEVER make the same mistakes again!
Now I have it written down...EVERYTHING is on paper...
I now know exactly what to do the whole diet INCLUDING the last week!
I will never again pee myself down into a middleweight...
Nah it doesent make me any better...only flatter!
Just give me 2 years to add some more mass & will be rock hard & bone dry
at somewhere around 85-90kg & then watch it baby!!
I dont care what people are thinking...
I m not done yet...not by a long shot!!!
I will hit from underneath...& I will hit HARD!!
JUST WATCH ME!!

Other than that Ive been down with a cold since the Nationals...
Guess its my body telling me to slow down....
So I have been eating at McDonalds EVERY day
& have not been training for 3 weeks...
I REALY miss the gym & is more hungry than ever to
regain my mass & to train hard again...
But I will let my body rest a little while longer
because health is everything after all...
+ I promissed my Marie to give some time
back to her after the season...
And after all she is the most important thing in my life...
Yes even more important than my training..& thats ALOT!!!

Guess ya all know by know that we went down to London
for a fat coverage of the English-GP!
It was a trip of a lifetime & to just hang backstage with the
pros gave inspirations for years to come!
A BIG thanx to Kerry Kayes for making it possible!

And also a big thanx to you guys who came up to me to
shake my hand while asking -Are you Zone Capone?
To be in England & guys like you coming up to me like that
realy made my day!

It was also nice to meet one of this sites biggest fans
Hanne & her hubby!
You people are great!!

And also a HUGE thanx to YOU reading this!!
This site got a whooping +10000000 hits at this moment in time!
Infact the day after the Nationals we had over 145000hits in a day!!
Its fucking AMAZING!!!!!
I will celebrate with a phat expensive cigar tonight!
Love ya`ll!!
ZONE

OCTOBER 2003
...................................
Today is a special day for me...
Today it is 5 years since I met my lovely Marie!!
Thanx for hanging with me all those years my love!!
After the nationals it will be your time baby...I promise you that!

Yeah the contest season is in full flare & the qualifier is now history...
As most of you know by know I missed my peak
& spilled over with the carbs at the qualifier....
(Click here for full story of what happened)
But after getting some perspective of the shit
Im all happy & alright again!
Sure I realized that I screwed up with my last minute
preparations & is still pissed about that part
but hey I still was better than I was at the 99 Nationals!

I also realised that I ended up in an extremely hard class
where my idol & 3times Swedish champ Mighty Pete placed 3rd & the guy
who did beat me with 1 point was runner-up at the Lucia-02 after winner Chamoun!!

The standard among the competitors today are incredible!!
And without knocking our sport I realy dont know if Im ready
to do what some of these guys are doing to get that bone dry look...
Because realy...with my genetics I guess I had too take missiles to
get the look that is winning shows these days!
Maybe Im getting old & soft...or maybe I love life to much??

Anyway Im back in shape & my weight this morning was just below 80kg
so Im ready to rock the house at the nationals next week!
And realy if I just keep the look I had this morning
I will stay happy wherever I place!
So see ya on stage next Saturday!
Peace....ZONE

SEPTEMBER 2003
...................................
Alright folks the contest season
is closing in!!!

ZONE & JARAPOSA DE JALOQUE...
But last Saturday me & Marie took a brake from it all
& took a trip down to Stockholm to visit our old friend
Carlo & his ATOMKRAFT who is breeding the finest
Staffordshire bullterriers in the country!

MARIE & ONE OF TOMBAKS PUPPYS!!
It was great to feel "normal" & eat a ton of junk-food
(if only for a day)
& hang with Carlo & all his beautifull dogs including
the puppys from our Tombak!
I just love theese dogs as they are so powerfull
& yet so tender & nice!

ZONE & THE PROUD FATHER TOMBAK
7 WEEKS OUT FROM THE NATIONALS
Back to training I have the BIG honor to compare
striations every weekend
with Swedish legend & my buddy, 3times National champ
Mighty Pete this time around!
Ofcourse Pete will kick my ass onstage but he sure will
bring out the best in me!

MIGHTY PETE
As we all know the guys at the Swedish bodybuilding feds
sometimes do some crazy things...this time they put the qualifier
a whooping 3weeks before the nationals!!
Well like Mighty Pete says
"Lets just hope that the show is on an arm or a pec day!"
Nah we wont try to peak 2 times in 3 weeks that would be crazy...
So guess both Pete & me will compete in the new -85kg class
at the qualifier & hope we got what it takes to qualify & then
peak as middleweights at the nationals....
Well see...

AUGUST 2003
...................................

Most of my life right now are about training
my two workouts a day, do my cardio, cook my food,
running the store & keeping the updates flowing at this site...
Thank god for my backup team!
Big props to both Tina & Marie for keeping everything afloat!

The contest prep is right on scedule!
This Saturday it was 10 weeks to the nationals & 7 to the qualifier...
My target weight this Saturday morning before
breakfast was right on at 85,2kg....
(See the "CONTESTSEASON" section)
Still holding on to most of my offseason muscles & actually
my strenght is going up on some lifts!!
Ooh I realy hope to keep it that way & not do like I usually do..
...loose alot of mass....
Gotta keep my head straight on this time around!

Still eating 3200kcal & 340g protein & is training twice a day
on Monday, Tuesday, Thursday & Friday & train
one workout on my leg day on Sunday.
After each morning workout I do 40min cardio & after the evening session 30min...
On Saturdays if my weight is as planned I eat
ANYTHING & EVERYTHING the whole day!
So I cant complain so far...
I feel a little light headed once in awhile...
& I dont like the buzzed
feeling ya get from all the fatburners all the time...
But Im never hungry & really as long as I can eat whatever
I want every Saturday no one should feel sorry for me!

Other than that it seems like I will get my own column
in Swedish magazine EXHALE!
What about "ZONES HARDCORE CORNER"!!
It will come out along with a phat interview with yours truly...
So keep your eyes on the next issue!
Until then....Peace!

JULY 2003
...................................

Just came home from my VACATION!!
Yeah!..After moving my ass into a bigger crib at the same building
as TheZONEshop...it was time to take some time off from work!
It was more than hectic to move all our shit while contest
train at the same time..puh...
My buddy Tina Da`Bomb just came home from USA
(Click here to see her report)
& she was running the shop...
Life is so much easier since ya poped into my life Tina!
And by the way hope ya`ll like all the work Tina is doing at this site these days!!

Marie & I took our dogs to a trip up to Maries
former hood Umeå for a couple of weeks...& was chilling & training.
We also got the oportunity to dress sharp & have a fat cigar as Maries
beautiful friend Emma got married to her Nicklas!

2 of the most beautiful ladys around!
My Marie & Emma!...Wow my head is spinning!!!
The diet is on & my weight last saturday morning was
a dry & very flat looking 87.3kg...
...still got 10 weeks to the qualifier & 13to the nationals so
its still some time to get my ass into some real contest shape...

As you can see in this pic Im starting to look abit sharper but if you know anything
about competing yourself you know how it feels to be carb
depleted & flat while still holding some fat...yeah it suck & ya look like shit!
Still got the guts to post this pic!
10 weeks out from the nationals I will start posting some pix of my
transformation so watch out for those updates!!
Until then keep pumpin`...Peace!!

JUNE 2003
...................................
The Swedish summer is HOT!

Im into my 3rd week of my contest training & dieting...
Im eating tons of clean food & is training 2times a day!
My weight is down to 90kg in the morning
& everything is right on time!

Basicly my life right now...besides hanging at the ZONE-SHOP
is all about lifting weights, do my cardio &
to cook & eat my food...
But realy I love it..I realy do!

My buddy Tina got her ass over the ocean to spend her vacation
with her Thomas & his kids in LA.
So the next 3weeks Im working alone with my bullterrier
at the ZONE-SHOP....

Actually I will also have a looong vacation
for the first time in my life this summer!
What I will do on my vacation?
Eat, sleep & train!
What did you think?

MAY 2003
...................................
Yo!!
Summer is sneaking in & Im recovering
& taking some days off after
a hectic & hard weekend in Västerås....

Been training extremely hard & now its time to rest
my sore worn body before I start my diet....
Got hit by a cold...as always when Im stressed out...
(guess its my bodys only way to get this stubborn
brain to give it some rest...)
So yeah Im resting & eating some junk...

My contest diet & training are planning to
start the 19th.
That will give me 5 full months to slowly
get into shape before the nationals
in October...
(Yippie my whole summer is sceduled!!)
When it comes to my diet I will listen 100% to my Marie!
She knows me the best & she knows ALOT about nutrition...
Marie have allot of new ideas so I will lean on her this time
around when I lose my mind during the diet!

Other than that I finnaly had my tattoo on my wrist
finnished & rebuilt...Its not healed yet but cant
help gotta post a pick!
Check out the TATTOO section!
I look so good with it!

APRIL 2003
...................................
Hello all ya freaks out there!!
Hope everything is as good with you as it is with me!
Yeah Im in a happy mood!!!!

The spring is here, the sale at the shop is overwhelming,
our staff Tombaks knee is healed & my bullpupp is totally
whacked & is getting big as a pig!
My mom gave us a scare with a stroke but she is getting
much better & will be alright...
My lady Marie is beautiful & even though she thinks that Im just as
crazy as usuall she always suports my crazy ideas & she always treats me right!
And yeah Tina & her hubby Thomas are great to work with
& my homiez are just great to me!
I love ya`ll!

And on top of it all my sore old bod is feeling surprisingly fresh!
Im turning 37 the 24th this month & Im planning to be in
the shape of my life at the nationals this year!
Yeah I guess living well is the best revenge!!!

My training goals are hitting right on & Im droping some
weight to make the 20 weeks hard dieting starting in
June a bit easier!...Did any one say Therma-pro?!
My weight was this morning in training clothes 94.7kg
with atleast visible abs & some veins...
Yeah I may be crazy but my target at this
years nationals will be the middleweight class one more time!
I will be SLIIIICED!!!

MARCH 2003
..................................

The spring is snaeking in & the early morning training
suddenly dont feel so early anymore when the sun is up...
My shoulders are abit better so Im training a tad heavier again..
But as Ive said before the goal is to pop in
on stage this autumn in one piece...
With two legs, two arms & atleast 8-9 toes & fingers!
Im all business in the gym these days...
Im training alone with DMX in my cd & dont talk to anyone!
...I will start my diet in June...

There is a war going on inside the Swedish bodybuilding
comunity as I wright this....its about what we are going to do
about the Swedish federation as it is right now..
The sad thing is that Im friends with people on both sides...
And I actually can see things from both sides of the fence so
to speak...
I wanna say in public that I wanna stay outside of this war...
But ofcourse I hope that something better comes along...
...because as Ive said before...
the swedish federation as it is now realy screwed
things up BIG time here in Sweden...
FEBRUARY 2003
...................................

Yo!
Been chilli`n for some weeks & resting my sore old bod abit...
I look like shit right now but gotta make sure I`ll pop in
on stage this autumn in one piece...
with two legs, two arms & atleast 8-9 toes & fingers ya know..
Well now its back to full flared training starting tomorrow!

Got some mails asking how my days are...
Well here is an ordinary offseason weekday in the life of Zone Capone!

*7.00 - My bullterrier pup Ior wakes me up & wanna take a pee..
Eat some oatmeal with raisins, a proteinshake &
pop all my cool pills of all different collors
(Multivitamins, 1000mg-C, Omega3/6, Tribulax, Glucosamine etc...)
Jump into the car & Marie drives me to work...
Kiss her & our Staff Tombak goodbye...
(Tombak work with Marie & Ior with me)
*8.00 - Me & Ior arrive at TheZoneShop and check email & check for orders
at our web-shop while drinking some P.E.P-energy drink with tons
of caffeine along with some Creatine...
... Let the bullpup run around the store looki`n for trouble...

* 8.30 -Smack myself in the face..
Pop DMX or 50-Cent into my freestyle, put my yellow sunglasses on
& TRAIN often alone but always HARD!!
*9.30 - Shower & get my ass back to work..
*10.00 - Open TheZoneShop, Pop some fruit, glutamine & 60g whey...
work all day...My good buddy Tina pop in for some hours...(Shes dà bomb!)
Work both on my site & with my customers...
Make sure everything gets paid & that the shop stay packed
with stuff all the way to the roof!
Other than that we basicly talk training, eat bars & listen to rap all day long!
* 12.00 - 3rd meal a baked potato + tuna with lots of mustard & ketchup!
* 3.00 - 4th meal usually a protein shake & a banana.
* 5.00 -5th meal a premade meal by my babe with lots of protein & veggies.
* 6.00 -Close TheZoneShop & take my ass home again...
try to learn my Bullpup to behave on the way home..
*6.30-11.00 Chill with my babe Marie & our dogs...
Do the dishes, check some TV, my babe prepare meals & we eat...
(yeah shes the best!)
Marie & I sit back & solve some of the world problems..I give her some massage
Pop another protein shake along with another bunch
of cool colorfull pills just like in the morning...Snore...
ZZZZZZZZZZZZZZZZZZZZZZZ
...go up in the middle of the night & grab another shake...
ZZZZZZZZZZZZZZZZZZZZZZZ
Peace out..

JANUARY 2003
...................................
YO!

Another year...
Just like last year we ended up at Rosèns place at newyears eve.
Heres a picture from the night of
me & my good friend Per Juhl partying it out,
...Hey this is 216kg of pure beef!!

My rotator is still severly inflamed but what the heck
I train around it & pain is the name of the game...
if you cant take it get the hell out!!
A big thanx to expert Tobias Sundberg for checking me out
& for all his healing tips!!

The new year started out fine...
First I had a good time up at Hedemora holding a seminar
at their very friendly hardcore gym...

Then this Friday I was out eating
& had a real fun time with B&K-sportsmags Ove Rytter..
I always used to meet Ove at his expos & shows,
always in a busy mood...
This was the first time we realy sat down & talked
& I must say that Ove is a realy cool guy & a true inspiration...
after this I realy call him a friend!

DECEMBER 2002
...................................
Another year comes to the end...
& the winter is cold up here in Sweden.

Pain is the name of the game when training on this level
& I guess it had to happen...
Yeah I hurt my right shoulder pretty bad...

Still in bad pain after 2weeks...
But today atleast I can move it abit...
& hey its not even blue...
So hardcore as I am...(Or stupid...its up to you)
I trained shoulders yesterday!!!

PAIN is the word!
Couldnt even move my shoulder without any weight without BAD pain
still went thru 20sets of shoulders...
Yeah call me crazy...
Didnt get much sleep last night after that one...but once again...
PAIN IS THE NAME OF THE GAME!

I wanna take the
oportunity to give a big thanx to
Nicke Carlsson &
Per Jhuls babe Maria for helping me with this one!
Dont count me out just yet...
Im a mean motha`... you know it!
I`ll never say die!

On to happier things...
The X-MAS is here!
So stop what you are doing & chill for awhile...
Give your loved ones all your love, light up that cigar
& bring the food & be happy for
what you have right here & now...

I would like to wish to all...

From Tombak

my beautiful Marie, IoR & myself...
A MERRY X-MAS!!
As usuall were taking my screaming
yellow Ford-Ka up to The north part of Sweden "Umeå"
to look for santa & Maries family.

NOVEMBER 2002
...................................
YO out there!!
Captain Capone is at it again!

My bullterrier puppy is here & he is GROWING!!
Actually he DOUBLED his weight in 3 & a half weeks!!!
Hes name is IoR.
And yeah just like me he likes food!!

Damned I forgot that it was this hard to be a father to a Bullpupp!
Hes a f-ng MONSTER!!
And on top of it our other dog..the staff..Tombak
had an operation in his right knee a couple of months ago
that he teared up again so he was operated again this week..
& yeah hes my son so ofcourse Im worried...
But the operation was succesful so just hope it will heal this time.

Other than that Its fine...
...As I said in November Im strong as an OX!
Realy I think I never been stronger in my life
& for the first time in years Im totally injury free...
well except my sore elbow that I hurt back in 95...
guess I have to live with that one...
Most of the time Im training alone early in the morning these days
to have some more time with my family & my dogs...

I trained legs the other day
with Workoutcenters owner MAC...
I know hes a hard trainer & at 117kg a fairly big guy...
so I told him:
-"Hey Mac!
You are almost 15 years younger than me
& about 15kg heavyer than me so put on whatever ya want
on the legpress machine & I promiss that
I`ll do twice as many reps as you do on the coming four sets!!"
He did put on 14 plates with a big grin & did 15 reps...I did 30!
He upped the weights & did 12...I did 24 & so on until he dropped!
...Do I have to tell ya he will be hearing about
that one for a long time to come?
*S*

The contest season here in Sweden is just around the corner
so look for lots of updates & gossip on this site!
My own contest plans??
...Next year...
Next year I will look like this again...

Next year is my year!

OKTOBER 2002
...................................
The fresh cold autumn air is spreading thru Sweden..
A perfect time to put on some warmer clothes & to
gain some weight for that heavy training!
Yeah my weight is up at a bit bloated but veiny 225lbs
& YEAH Im STRONG AS AN OX!!

And to spice up my life a bit...
I got myself a new tattoo!

A black tribal on my upper trapz running up to my neck!
True gangstà style!
Its a strong statement that
THIS IS MY WORLD!!!
& I do what ever I want I dont give a f-k what the "humans" think!!
Other than that I guess everything is just normal *S*.

AUGUST 2002
...................................

YO out there !
Everything is good again & I cherish life!
Hope its the same 4 you!
Im fully recovered from the bad case of food poisoning I had in July...
My weight was down to a flat 90kg before it was over
& I got this crazy idèa again to squese myself down as a middleweight
one more time & compete at the Lucia show in December...
The urge to compete was strong!

I even started to diet...
But after one week I realized that I had to starve my ass off
to go down in weight as my weight was going up
even on this low kcal diet when my body started
to function normaly & when I started to train again.
So this morning my dry weight was 92kg at 7% fat...

My war plan is now definitely clear...
I will compete as a light-heavyweight next time.
When?
Well as I said before I love to train & I dont want to rush things...
Going 4 some quality beef so I say next year or the year after...
Time will tell...

JULY 2002
...................................

Ive been real down & out in a BAD case of food poisoning...
Damned I dont think I ever been this sick!!
I lost 5kg of beef in 4 days...
Well Im cooking me some soup & recovering as I write this...
A BIG thanx to my home boyz Weird-C, Martin & David-jr
4 keeping the ZONE-SHOP alive & kicking during my illness!
My stomach is still abit on the weird side but I guess I will be back!
Peace...out...

VACATION!!!
...................................
Just came home from my first vacation in 4 years!
Did spend some time down in sunny old Greece!

It was nice to rest my sore joints in the sun...
At 42degrees in the shadow it was a bit too hot though...
Met a crazy & totally fun big dude from Checoslovakia
named Richard Blitzkrieg that made me laugh my ass off!
Mr Blitzkrieg is a former TV star that even had his own show for a while!

Richard & his lady Mareka

Other than that we ate alot of Feta, pizzas etc & drank some gallons
of "Mythos" the greek beer...

In the heat all we could do was to lay around at the beach & to bath
even though my shape was like "Did you used to bodybuild or something?"
(Still got the nerve to post a pick) *S*
But what the heck...It was my first vacation in the last 4 years!

Well after 6 days I couldnt take it any more &
went down to a local gym for a real sweaty workout!!

The Island gym was alright & I left pumped to the max!

My babe Marie is a crazy gal

& I must say we realy had a good time together!

For more of my crazy lady klick on this pick!

...................................
JUNE 2002
...................................

The Swedish summer is hot !!
And on top of it all I got hit by a bad case of the flu that kept
me out of the gym for the last couple of weeks...
My doctor gave me some antibiotics & told me
to keep myself cool in the shadow...
This is the longest brake from the gym I
ever had in my last 15 years !!
It feels like Im the ever shrinking man
but my joints are feeling great so maybe...
...just maybe there is something good coming out of this shit?!
*S*
So when not working in my shop, you probably see me just sit in the shadow
at some cafè...sippi`n some cafe-latte or pepsi light & just chill...

I promissed to pop in some pix of my progress
so here is a shot taken at the gym the day before I got hit by the flu...
Remember that there aint no lightning & is just a snap shot...

My weight was exactly 96kg & my fat % was 8...
I decided to skip this years season & try to put on a tad more mass
& go for the light heavyweight class next year instead of
competing as a middleweight this year..
Yeah yeah I know it will be tough but if I can compete
IN SHAPE at 85kg it would be a personal wictory wherever I place...
Well well.......

MAY 2002
...................................

Finaly Summer is here & Im GROWING!!!
Dont know what it is but I have an Iron Plate in my head
these days that says "TRAIN HARD"!
My intentions was to compete as a middleweight again this year
But at this point I realy dont know......
I realy dont know if Im willing to lose hard earned muscle mass
(Yes Im a hard gainer) to compete at 80kg?
As I said before competing is just part of it in my world..
I love bodybuilding with a BIG passion for the building part!

My lady & coach Marie says Im crazy if I go down to 80kg
& is telling me that she dont want
me to look like a little boy in the middleweights anymore *S*.
The thing is that at 5"7 I got 9%fat with veins & shit at 95kg...

(Im going to be posting pics of my progress as soon as I get some good pix taken
in some descent lightning & maybe you freaks out there could help me
to decide if I gonna wait a bit longer for my comeback to the stage
& go for the lightheavys instead of squezing myself down
& losing size into the middleweight class at the end of this year??)

APRIL 2002
...................................

Springs been good!
Everything is starting off great this spring!
THANX too all my fans that sent me all those e-mails!
It really means a lot!
And a even bigger THANX to ya`ll for checking this site !
The Website is doing well & the hits are now way over the onemillion mark!

My personal life is stable & calm & the business at TheZoneShop is all good.
I even started to import some supplements myself to get the prices down abit
+ because Im tired of retailers with only money on their minds
& no heart in the sport whos only interested in getting some fast bucks
& then cant deliver the goods....
(You know who you are sucker...
... but then again I guess you think everything is just......GREAT..huh?!)

Got some new big plans for my shop in the near future!
By athletes for athletes..No bull shit!

My training is going great too except for some minor colds...
Other than that Ive been training VERY heavy
& if everything going as planed I will be back on stage competing in the
end of this year looking harder yet fuller than last time!
I think I will skip the nationals & go for the LUCIA show!
Lucia is growing into the biggest show here in Sweden
& I would love to get my revenge
from my 8th place placing back in 96...
...................................
Yeah baby!
The winter is finaly on its way out up here in Sweden..
The days are getting longer & we can see the sun looking at us once in awhile!
Im eating clean & is counting kcal monday-friday & is eating all-out whatever on the weekends
& is getting abit leaner...
My weight is now down to about 94 kg & my fat % is about 8-9% so I guess I have to
starve my ass off to make it down to the middleweight class in December
as I got veins on my arms & can see my abs at this weight...
But I have to get down to that weight as Im still to small for the lightheavys.

Im training alone again...Jens is out...
Thers no beef between Jens & myself..
Its just that I like to train with no one & everyone at the gym...
I seek out the biggest & meanest looking dude at the gym &
try to get him to drop!!

On the more private level my babe Marie got herself a job &
is much more fun to have around than she was when she just
had finnished school & was unemployed.
Gongratulations to ya my love...Im glad that you are happy!

So our Staffordshire Tombak is hanging with me full time now at TheZONEshop.
Hes fun to have around though but can sometimes scare my customers with his
-"Hey wanna play? I bite you a little bit in the hand ok?!" habitt!

JANUARY 2002
...............................................

The winter is still here & the training is good!
Gonna start to diet down to 200lbs cause Im tired of looking like shit now...
Its time to get it all together & tan, shave & get some veins for the coming spring
+ It will be easyer to get my ass into contest shape later in the year...

Got myself a new tattoo!

Its a statement of my life style & it got all the basics in it...
First me in my physical prime doing my trade mark pose...
Then it represents strenght, faith, wisdom, victory & love
+ a tribute to my late bullterrier Gorm!
...........................................................................
HAPPY NEW YEAR TO YA`LL!

Well yours truly had a good time with some of my friends at Rosèns place!
Per Juhl made me laugh & Rosèn made me drink!
(Hes a big guy ya know..)
Partying with 2 heavyweights can be hard on the liver!
But then again its only a new years party once a year!


Maria, Marie, Anna & Cissi
....................................................................
DECEMBER 2001

MERRY X-MAS!!!
The winter did hit us hard up here in Sweden!
Dark nights & snow is in the air...a perfect time to beef up & train hard!
The X-mas is here & the supplement sale in my shop have been busy!

Just came home from a brutal 18set leg workout &
its time for some rest, good food,
some brandy & maybe a cigar over the weekend!
Me & my lady is taking my screaming yellow Ford-Ka
up to The north part of Sweden "Umeå"
to look for santa & meet her family for x-mas.

December has been a month with a
little bit lighter training to heal the joints...

Then after new years I will get back to full flare
HARDCORE heavy training for the planned contest in the end of 2002!

Other than that is me & my family trying to put our lifes back to normal again after
the tradgic loss of our 10 year old Bullterrier GORM...
He went sick this summer & we did our best to treat him...
But in the end his medications stopped working & we had to put him to sleep....
I will never forget that sad day when I took him in my car,
gave him a couple of his favourite protein bars & drove him to the clinic...
I dont think I would have made it thru without my Marie by my side...
He peacefully turned to sleep in our arms...
I cryed my eyes out for days & my mother took it real hard.
Our GORM stood for alot in our family.....

Thank god that we got our Staffordshire-Bullterrier TOMBAK to shear us up in these dark times..
But I realised that I cant go on living without a Bullterrier in my life & even if no one
ever can replace GORM I have began to look for a puppy for next summer!

Yes I guess even if it hurts life has to go on after all...
After this setback Im back at the gym & is still training with Jenka...

..................................................................................................
Summer 2001
Alright alright!!! Whats up out there??!!

Yours truly Captain Capone is still intact after a hectic summer with no vacations!
Still training hard..infact Im training like an animal!! Harder than ever!!
Got myself a new training partner...(the old one did break..again!!)..
My new training partner is my old buddy Jens Eriksson
who won my respect when he won over me way back in my first show in 95!
Jens is the Swedish middleweight version of Chris Cormier..
Classic lines...lots of tattoos...always talking smack on his cell-phone & always in party mood!!
Well for more on Jens check the "FAMILY" section...


On the more personal side Im going thru some very personal spiritual changes right now....
...It feels like Im finaly come full circle in my life...
..from the sometimes very sad lifestyle I used to live ...
...to a much more honest & harmonic life...
Its been a long prosses that started years ago when I met my Marie...

It took me awhile to realise things & yes I am a sinner...
But I always belived in god...
& from now on I gonna try to get a much more closer relation
with him & the things that matters in life..love & truth!
It feels so weird that it took me so long to realise all this...
but when it did it hit me like a "BANG"
& I can finaly put a "thats it" on it & go on with my new life!
Actually a new tattoo is on the drawing board to always remind me of
the mental changes Ive gone thru...
it will be a reminder & a statement of my new improved life style!!

Ok sorry if I went deep with ya on that one..
Just had to get it of my chest.


Tombak & a very offseason fat & happy Zone Capone
relaxing in the Swedish summer heat...
............................................................................................................................................

Well as I said earlier...this summer I was training harder than ever !
I tryed absolutely everything I could to build more beef for the next years season!
..I may not be a size freak & Yes I will compete as a middleweight again..
but my goal is to be more ripped & more complete next time around..