From 60 to 80 kgs at 4% bf (my training and nutrition)

[Milko Georgiev]

Squat: 2x5@100kg
Pull-ups: 22

[galya]

Looking good (and big)

[Milko Georgiev]

Spider Stamina: Lunges @ 90 kg

[Milko Georgiev]

Lunge, knee to the ground: 105 kg (PR) on Spider Games

[JoshDunn]

if thats 73kg you are going to look massive at 80kg.

Congrads on so much hard work.

[Milko Georgiev]

Cable Push-Pull: 10x79kg; 3x95kg (PRs)

[Milko Georgiev]

Cable push-pull: 1x 100 kg (PR)

Body weight: 74 kg (PR)

[galya]

Shit. We need a new machine then.

[Lost Dog]

Originally Posted by galya

Shit. We need a new machine then.

Milko is a new machine.

[galya]

A machine, yes

[ryan122185]

You ever think about O-lifting I think it could put some more weight on you especially in your quads

[Milko Georgiev]

Dragon flag: 5x5@5kg
Olympic squat: 3x5@70kg

[Milko Georgiev]

Power Clean: 3x5@70kg

[Andrew G]

Miko,
This is my first time checking out your log and I have to say I'm ver impressed. I was wondering, do you ever consume any carb in the form of a carb-load or anything of that nature. I'm curious because I follow a similiar training regimen to yours, atleast in regards to do heavy complexes. I enjoy the low-carb approach, as I feel my ody responds best to high fat moderate protein diets, but have always instituted a carb-load once or twice a week. Any suggestions? Thanks.
-Andrew

[Andrew G]

Milko, my apologies for previously spelling your name incorrectly.

[Milko Georgiev]

Originally Posted by Andrew G

Miko,
This is my first time checking out your log and I have to say I'm ver impressed. I was wondering, do you ever consume any carb in the form of a carb-load or anything of that nature. I'm curious because I follow a similiar training regimen to yours, atleast in regards to do heavy complexes. I enjoy the low-carb approach, as I feel my ody responds best to high fat moderate protein diets, but have always instituted a carb-load once or twice a week. Any suggestions? Thanks.
-Andrew

I did PWO carbs for a while (3-4 weeks) but it resulted in too much lactic acid (pain!) and it was limiting my performance. I don't like carbs ;-)

[Milko Georgiev]

TBM: 74 kg
LBM: 70.2 kg
Fat: 3.8 kg (5.1%)

[Milko Georgiev]

[Frank.S]

Originally Posted by Milko Georgiev

TBM: 74 kg
LBM: 70.2 kg
Fat: 3.8 kg (5.1%)

Good work man, this log is inspiring..

But no way you are at 5.1%bf.. sorry...

[Milko Georgiev]

Originally Posted by Frank.S

Good work man, this log is inspiring..

But no way you are at 5.1%bf.. sorry...

I am planning to cut, soon ...
:p

[Milko Georgiev]

Spider Stamina: Lunges @ 105 kg max
Janda Sit-ups
Dragon flags @ 8 kg dumbbell
Renegade rows: 2x5 @ 32 kg KBs

a lot of spirit

[ljk]

You do lunges with over 200 lbs??

[galya]

We do very heavy lunges at Spider Sport. We have average trainees lunge 100 lbs.

[Milko Georgiev]

Originally Posted by ljk

You do lunges with over 200 lbs??

Two of our Spider Sport trainers on lunge with knee to the ground(!) :
- Vasko max lunge: 300 lbs
- Nino max lunge: 275 lbs

[Milko Georgiev]

Dips: 2x5@25kg
Plank: 10 sec @ 300 lbs

[ljk]

Originally Posted by Milko Georgiev

Two of our Spider Sport trainers on lunge with knee to the ground(!) :
- Vasko max lunge: 300 lbs
- Nino max lunge: 275 lbs

They sit on your shoulders?

That photo is hilarious. very creative!!

[ljk]

In the pullup shot, I see a bulge of muscle near the shoulder blade that creates a sort of a V shape. Is that the latissimus?

[Milko Georgiev]

Originally Posted by ljk

They sit on your shoulders?

My English is poor. Sorry!
Vasko can make lunge with 300 lbs barbell; Nino with 275 lbs

[ljk]

Your english is fine.

I just figured after seeing that plank picture that you might do something that crazy!!

[Cynic]

Originally Posted by Milko Georgiev

If I hadn't seen it, I wouldn't have believed it.