- Name: Juris Skribans
- E-mail: email@example.com
- Age: 25
- Where: Rotherham, South Yorkshire, United Kingdom
- Height: 175 cm
- Weight: 96 kg contest 102 kg off
- Years Bodybuilding :2
- Favorite Bodypart: Calves
- Favorite Exercise: Squats
- Favorite Supplements: Gaspari Nutrition Plasmajet
How Did You Get Started?
I always have been fit due to living countryside, all day to day activities where physical - no video games or other stuff that would make me slow or obese, no matter what I ate. When I grew up movies where dominated by actors like Arnold and Sly - by that time the fittest man on planet, and I realized then what I want to look like. I began doing push-ups and pull-ups at an early age, since there was no gym in my town that could me the improvements I was after.
I wanted to stand out of crowd, not be one of many sweet looking guys. During my late teens I first hit a gym and found out that my foundations had made me pretty strong, and I ended up winning powerlifting shows in the juniors class. Only two years ago, when I moved to the United Kingdom, I started seriously research dieting, and this new knowledge helped me to get my best gains ever and that was it - now I am 100% into bodybuilding.
What Workout Plan Worked Best For You?
Day 1: Chest/Arms
Day 2: Off
Day 3: Back/Shoulders
Day 4: Off
Day 5: Legs
Day 6: Off
Day 7: Off
I prefer high intensity training with one all-out set with some forced reps now and then. My days off are usually decided by feeling but mostly I try not train more than 3-4 days a week when gaining size. A typical off season split might be:
- Flat Bench Press: 2 sets of 8-10 reps
- Incline Dumbbell Press: 2 sets of 8-10 reps
- Incline Flyes: 2 sets of 8-10 reps
- Standing Barbell Curl: 2 sets 10-12 reps
- Alternate Dumbbell Curl: 1 set 10-12 reps
- Rope Or Straight Bar Pushdowns: 2 sets 10-12 reps
- Weighted Dips: 1 set 10-12 reps
- Pull-Ups: 3 warm-up sets of 8-12 reps
- Bent Over Rows: 2 sets of 8-10 reps
- One Arm Dumbbell Rows: 2 sets of 8-10 reps
- Deadlifts: 2 sets of 8-10 reps
- Shrugs: 2 sets of 8-10 reps
- Behind Neck Press: 2 sets of 8-10 reps
- Lateral Raise: 2 sets of 8-10 reps
- Squats: 2 sets of 8-10 reps
- Leg Press: 2 sets of 8-10 reps
- Leg Extensions: 2 sets of 10-12reps
- Standing Leg Curl: 2 sets of 8-10 reps
- Lying Leg Curl: 2 sets of 8-10 reps
- Seated Calf Raises: 2 sets of 8-10 reps
- Standing Calf Raises: 2 sets of 8-10 reps
Before starting my workout I have light stretch and mobility training. Every working set is started after completing a few warm-up sets, if necessary. For legs there might be as many as 8 warm-up sets before I am ready to go heavy. First set is to failure, second working set is with 2-3 forced reps.
Every workout is followed by full-body stretching; I do it for around 15-25 minutes. I don't do cardio in the gym when going for size as I walk everywhere I can - shopping, friends, gym, and work. Also I do loads of cycling around just for pleasure, so I found I don`t really need to be doing extra for now.
What Nutrition Plan Has Worked Best For You?
This looks really weird, but I used so many drinks because I used to work at a steelworks factory and I needed to be hydrated all day through. To be honest, it was really hard to eat proper food whilst working in extreme heat and this was my first try to stick to some kind of eating routine. I ate like this at least 5 days a week, but found it more potent to have a cheat meal day or even two days through the week, where I ate everything I wanted. Future diet plans will be far more advanced.
What Supplements Have Given You The Greatest Gains?
- CoQ10: 100mg
- Gaspari Nutrition Myofusion: 40-50g
- NOW Super Enzymes: 1 tab
- Gaspari Nutrition SuperPump250: 1 scoop
- Gaspari Nutrition SizeOn: 1 scoop
Why so many Gaspari products? Simple - since I started to use those I got my best gains and feel full with energy, so I haven't really stayed with other supplement companies because don't feel the need to change something that already works great.
Why do you love Bodybuilding?
Bodybuilding for me is way to relax. I am in total control of what I do and how I do it. I have improved my muscle-mind connection to state, when I can feel and control which body part to contract most and I love that feeling. It's kind of a meditation for me, after which I feel great and can better handle day to day problems. It also tests my willpower - I love challenges and testing myself to absolute limits.
What Motivates You To Follow A Healthy Lifestyle?
My body is my own motivation. I feel better when I eat healthy and work out than when I used to spend most weekends binge-drinking. Now I want to test my physique limits. In bodybuilding you must be capable all around. Fitness, flexibility, mobility and strength - that is what bodybuilding is about in my mind and my motivation is to try achieving that balance.
What Made You Want To Achieve Your Goals?
Simple truth - there won't be second chances to do what I like. Meeting former Mr. Universe and IFBB Pro Gary Lister had great impact on my decision to start research all aspects of bodybuilding to improve.
What Are Your Future Bodybuilding Plans?
My main aim is to keep myself healthy, so I can compete next year and try to achieve better placing in contests. I will try to gain an extra 6kg, so I can step on stage at 100kg lean bodyweight.
What One Tip Would You Give Other Bodybuilders?
Before starting actual training, have a theory lesson first - read all about food, training methods and supplement timing. That will strip off years of training towards the goals you are after.
Who Are Your Favorite Bodybuilders?
Definitely Arnold and Franco. I am greatly impressed by Dorian Yates, who redefined bodybuilding. From currently active bodybuilders I like Flex Lewis who came back with amazing back thickness, Kai Greene who is my greatest inspiration of how mentally focused one should be in gym and real life, Branch Warren - watch his training...no comments needed, Dennis Wolf - got to love this big guy for bringing out outstanding balance, Jay Cutler for showing that everything can be turned into gold if you want it, and Phil Heath who is future of this sport.
What Features Do You Use On Bodybuilding.com?
I use everything that's available on the SuperSite. I read loads of articles about dieting and athletes experience. I find it useful for improving my own performance. I might start using BodySpace more to keep my records. Right now I use the old school method - ink and notebook.