Myron Mielke

Beyeke Wins 2012 Flex Pro!

2012-02-19T09:12:00.000-08:00

Lionel won his first IFBB pro competition last night in Santa Monica, CA. Congrats to Lionel!

2012 Flex Pro is this weekend!

2012-02-13T09:10:00.000-08:00

It's hard to believe an entire year has passed since the 201l Flex Pro. It will again be held in Santa Monica, this Saturday, February 18. Fouad Abiad, who placed third last year, is my pick to win this year.

The Gifted One

2011-09-20T11:58:00.000-07:00

Another Mr. Olympia has come and gone. This year Phil "The Gift" Heath defeated the regining champion, Jay Cutler. The Orleans Arena In Las Vegas erupted in cheers as the announcment was made.

I've always like this photo of Phil with his legs slightly tensed. This photo of Phil was taken at the 2010 Arnold Classic where he placed a contoversial second to Kai Greene. He was bigger and more ripped this year when he won the Olympia.

Back at it

2011-07-13T10:45:00.000-07:00

My shoulder is feeling remarkably better this week. I had some PT done on it and lots of ice was used. So were NSAIDs for about a week. Inflammation is way down. It actually feels normal.

Started back at the gym after a week and a half layoff. I did a light leg workout. Friday will be upper body. I'm going to begin an "opposites" training schedule. For example dumbbell rows superstted with dumbbell bench presses. Shoulder press with lat pulldowns. Rear lateral raises and flat flyes. You get the idea.

I'll use reps between 12 and 15 and my goal is to increase shoulder flexibility and train at a fast rate to help the fat-burning process.

Dadgummit Blowout!

2011-07-08T09:04:00.000-07:00

This time it's the right shoulder. I sure get sick of pain in the shoulders. It was simply a case of overwork. Too much yardwork and stuff around the house combined with a chest and delt workout the following morning. Lots of inflammation. It'll be six weeks until it's back to normal.

Flexibility training and stretching has to become a new priority.

Summer's here

2011-06-20T10:39:00.000-07:00

Time to get outside and get things done. Take advantage of the warmer weather. Do some yard work at night in the cooler evening hours. Or go for a walk, jog, run or hike. Play ball with your kids. Don't get locked into only doing cardio on a machine at the gym. Enjoy life with your family and friends!

Fitness Arrogance

2011-05-27T10:47:00.000-07:00

One of the things I've noticed about some people in the fitness world is a high level of arrogance. Don't get me wrong. Not all fitness-minded or health-conscious people are prideful. That is not the case by any means, but I have noticed that there are those who seem to look down on those that don't eat the same way they do or have the same training "discipline" that they have been blessed with. Know who who I'm talking about? Anyone come to mind?

We'll call this person "Fitness Know-It-All" for reference purposes -- FKIA for short. Here's a typical conversation FKIA might have with a co-worker:

FKIA walks into the break room. Joe is minding is own business eating a snack from the vending machine.
FKIA grows irritated by just seeing the snack and asks Joe, "How can you EAT that? Do you know what that DOES to you body? I wouldn't feed that to my worst enemy!"

FKIA rolls her eyes in disgust and walks out of the room.

Later that day, FKIA overhears a conversation in the hallway and her ears perk up because they're talking about falling off the wagon when it comes to their diets.

FKIA proudly states, "I NEVER eat that garbage!" Again she walks away confident that her co-workers will truly admire her willpower and they will see the folly of their evil ways once they see how great she looks from the back as she walks away...

FKIA also jumps into conversations about exercise so she can point out that they are all doing cardio incorrectly. Their heart rates should all be at 153 for x amount of minutes instead of "just" walking outside in the park or jogging a few blocks around the neighborhood.

Okay, you get the picture because you most likely envisioned a "special" someone in your life that could fit this stereotype.

On the otherhand, if you think FKIA is normal and is in the right, then go eat a chocolate sundae, have a large pizza, and get a life! Because life is just too short to make those around us miserable.

If you're a fitness enthusiast, encourage those around you. Give them practical tips to stay on track in their diets and workouts. Motivate them. Don't insult them.

Enough said on that.

Pounding The Pavement Again

2011-05-10T11:45:00.000-07:00

My daughter, Alyssa, decided to run track this year. She's doing the 100 meter and the long jump. I did those events in high school along with the shot put and discus. After attending one of her practice meets I could see she needed some extra coaching so I'm now her personal track coach! I started running with her at night and we've gone over to the long jump pit to practice technique.

I realized I missed the sprint training I did years ago. Exploding from the starting position is a powerful feeling, but I'm taking it easy and doing a little bit at a time. I don't want to risk injury so I still haven't done a full-blown, 100-meter sprint. My legs aren't as young as they used to be and they need plenty of warming up and coaxing to get them in shape for that.

When I refer to a sprint I'm not talking about fast running like most people do for interval training. No, I'm talking all-out, as-fast-as-you-can-go, beat-the-clock sprinting. Lots of people go jogging and I've done my share of long-distance running over the years, but running as fast as you can for 100 meters with the wind in your face makes you feel like a powerful rocket, even if it only lasts for a little more than 10 seconds.

I'm looking forward to the progress that I make and what my 100-meter time is these days. More than 25 years ago it was 12 seconds. Maybe these old legs can get close to that once again!

Live Vs. Photos

2011-02-25T10:15:00.000-08:00

It seems after every pro show bodybuilding message boards light up with accusations of guys getting robbed or there's a huge conspiracy of sponsors paying the judges. Most of the statements are made by guys viewing the photos posted immediately during or after the judging. By viewing those photos guys make up their minds by judging the show for themselves only by looking at the photos. I do the same thing when I can't make it to one of the shows, but I do know there is another apsect of judging than just looking at photos.

If you've never been to a pro bodybuilding show in person, you can't know the difference because you've not seen it for yourself. In my review of the Flex Pro I wrote for Bodybuilding.com last weekend, I analyzed why Evan placed ahead of Dexter. I explained it like this:

Why Evan Won

It’s not always obvious when looking at the photos posted online after a pro bodybuilding show, but it’s easier to see how decisions are made by judges when you are actually at the event and you’re watching and analyzing it. There’s a 3-D element that is always lost in photos. You can see the depth and hardness of a physique or how a muscle looks as it’s moving. These are huge factors that photos cannot capture.

When Evan was standing on stage, your eyes would be drawn to him more than the other competitors. His arms look huge in photos, but when you see those arms move and see them from various angles as he turns on stage, you really get an idea of how big Evan’s arms are. I know the emcee of the Flex Pro, Bob C., has said, “You can never have too much money and your arms can never be too big,” but Evan’s are almost too big. They are like Phil Heath’s when he’s on stage; they are just bigger than everyone else’s arms.

Like I said earlier, Evan was a lot bigger than Dexter and he plain old out-massed him. Cutler has done a good job of out-massing Dexter, but Jay is a couple inches shorter than Evan and so Dexter looked much smaller because of Evan’s height. It didn’t help that Foaud, Wolf and Evan were in the same group as Dexter and that made Jackson look even smaller.

If Dexter would have come in with his classic conditioning, he might have pulled this one off and chalked up another win. Dexter’s combination of decent size, shape and proportion will win only if he combines it with that incredible conditioning. When that’s gone, Dexter looks aesthetic, but your eyes are not drawn to him as much. Evan had the conditioning combined with extraordinary mass and your eyes were drawn to him instead of Dexter.

Well, that's a brief explanation of how judging a show live is different than looking at photos online. There's still more involved, but I'll get into that in aother post.

2011 Arnold Classic

2011-02-24T10:43:00.000-08:00

Will Branch Win It?

Things got really heated up for the Arnold Classic when Evan Centopani knocked off Dexter Jackson to win the 2011 Flex Pro on February 19. Will Branch be able to crunch the momentum of the young Centopani and finally become the Arnold Classic Champion?

Branch Warren is the man to beat this year

The biggest news for this year’s Arnold Classic, before Evan won the Flex Pro, was that neither Kai Greene or Phil Heath will be in the show. Both athletes have decided to bypass it and concentrate on the Mr. Olympia in September of this year. Kai Greene won the 2009 and 2010 Arnold Classics and Phil Heath placed an unforgettable and controversial second last year. With those two absent, it opens up the possibility for a new champion to be crowned. Or a former champ could reclaim the title. Anyway you look at it, a great show is in the making.

Flex Pro Show

2011-02-21T06:36:00.000-08:00

Evan Centopani won the 2011 Flex Pro Show, which kicked off the IFBB pro season on Saturday. It was his second pro contest and his second win.

IFBB Flex Pro Championships

2011-02-15T13:21:00.000-08:00

The inaugural 2011 IFBB Flex Pro Championships will be held this Saturday, February 19 in Santa Monica, CA. I'll be there covering the show for Bodybuilding.com. Dennis Wolf will be competing along with Dexter Jackson and Evan Centopani.

Fit Expo is this Saturday

2011-01-24T09:28:00.000-08:00

Saturday, January 29 is the annual Fit Expo held at the Los Angeles Convention Center. It used to be held in conjunction with the IFBB IronMan Pro show every year. The Iron Man was cancelled last year so this year the Fit Expo is a standalone. It's a great chance to see some of the biggest celebrities in bodybuilding, fitness and MMA. Here's the web site: http://www.thefitexpo.com/ Bodybuilding.com is the main sponsor and they have a coupon on their site for a discount for the price of admission.

Today was my chest, delts and tri's workout. This one is always my favorite, especially when my shoulders are not killing me. I've been doing shorter, non-lockout reps lately and that has really helped to take strain off the shoulder joints. It's sort of like Branch Warren's style of shorter reps, but not as explosive and loose.

I've given Carnivor by MuscleMeds. It's powdered beef protein and it sounds nasty, but the fruit punch flavor is actually not bad. Once you get over the "beef" part it's fine and just like any other protein.

Christmastime and beyond

2010-12-30T16:20:00.000-08:00

I love this time of year. Decorations. Lights. Carols. Celebrating the birth of Christ. Sweet things to eat. Time off to spend with the family.

On my days off this past week I was able to hit the gym several times -- and I didn't have to get out of bed at 4:15 am! I wasn't against the clock during my workouts either. I usually train at a fast pace, but it was nice knowing I didn't have to skip an exercise or two to make sure I got to work on time.

Saturday starts a new year and that's when everyone wants a fresh start. I'm no different. I want to get really ripped this year and the nice thing is that I got a headstart this year and then I took a short break to enjoy the holidays. Now it's time to jump right back into it at full tilt! Back to carb cycling and hitting cardio 5-7 days per week. My goal is to be ripped by the Flex Magazine Pro show on Feb. 19. And then stay that way for the Arnold Classic two weeks later in March.

I'll then move into "offseason" mode, but it will be a lean and clean offseason. I'm not going to bulk up, just add a few more carbs back into the diet to help muscle growth and size. No pigging out with massive meals this time. I want to keep my abs and striations intact while I grow this time.

Body By Design

2010-12-30T16:02:00.000-08:00

Kris Gethin recently published a book entitled Body by Design. I just got my copy in the mail today so I haven't read it yet, but it looks to be along the lines of Body For Life by Bill Phillips.
It's available on amazon.com (http://www.amazon.com/exec/obidos/ASIN/1451602170/bodybuildingco05)

Dramatic Transformation Principle

2010-12-16T08:42:00.000-08:00

So my collar bone/shoulder was feeling much better today after a few days rest. This morning was chest/delts/tris day at the gym. I decided not to push any heavy weight and thought it would be a good day to try some higher reps. My editor, Kris Gethin, ad Bodybuilding.com has come up with an intense workout plan called Dramatic Transformation Principle. It involves a lot of sets with high reps and only one exercise per bodypart. (You can read more about it here: http://www.bodybuilding.com/fun/dtp-changing-bodies-and-lives.htm)

I selected flat bench flyes for my chest, side laterals for my delts and rope pushdowns for my triceps. I did all the recommended reps for the flyes but I cut back on the sets for the side laterals and rope pushdowns. The burn got a little intense and I didn't want to kill my shoulder joint again either. Overall it was a great workout and I fit in my first 15-min. cardio session on the StepMill in months. I'm going to try and fit in some more cardio immediately after my workouts and after dinner in the evenings. I might fit a few a sessions in during lunch also.

Although I've dropped about 20 pounds in the last few months by reducing my carbohydrate intake, I'll need to add some cardio now to achieve the ripped look again. I'm fairly lean now and my abs are coming in, but I want to see some striations popping out again.

I Hate Injuries

2010-12-14T11:24:00.000-08:00

Sore joints, infammation, aches and pains are the normal things that come with years of training. It seems like as I get older one injury will finally heal up and another takes its place. Today it's the collar bone aching where it meets the sternum. It was from back training yesterday; I was pulling up the weight closer to the chest than to the stomach because I was trying to emphasize the upper back and rear delts and apparently my body didn't like that little change. So today I have empathy for Brett Favre with his sprained shoulder/collarbone.

SuperPump 250

2010-12-11T11:20:00.000-08:00

After using many preworkout supplements over the years I think I can finally and safely say that my favorite is SuperPump 250 by Gaspari Nutrition. It gives me great energy and a "super" pump while training. There's no crash after the effects wear off. It's a solid product and the fruit punch flavor is my favorite.

Taking the plunge

2010-12-11T11:14:00.000-08:00

I decided to make the switch to having my blog on a blogging web site instead of on my own site. It was a hassle editing my pages on my site if I wasn't at a certain computer using my web-editing software. There were so many times I wanted to add to my blog with a quick note and I'd wait until later to do it. Then it never happened. So this should make more frequent posting a much needed reality.