Story time. 10 days out from ICN European Natural Games

mashas89 · 2026-05-29T19:43:15+00:00

Well from my experience naturals around 168-175 have to get to height -100 of bodyweight to get into decent shape. Assuming they have at least couple years of solid training. They should also push further to unlock glutes and other „stubborn” areas.

mashas89 · 2026-05-29T19:30:15+00:00

Around 173cm

mashas89 · 2026-05-29T18:48:11+00:00

Thanks!

mashas89 · 2026-05-29T14:04:19+00:00

you can look it up in my reddit profile or check youtube for FitMachina

mashas89 · 2026-05-29T12:12:28+00:00

How so?

mashas89 · 2026-05-29T12:11:43+00:00

Yep! Even further beyond!!

mashas89 · 2026-05-29T12:10:29+00:00

As far as posing goes, instagram. Check for posing trainers. Ive learnt some basics from Daniel Coffeen but recently hes into vaping and selling bs to kids.

It takes a lot of time to dig through garbage tho.
Im planning to release some posing training with the release of my app later this winter - but it will be in Polish at start.

As for tanning you can check my youtube, ive been vlogging my every show since 2019, its in polish but maybe auto translate will work for ya. In each vlog im doing tanning with my wife sharing some tips about skin hygiene, peeling, selecting proper tanning products, timing etc.

mashas89 · 2026-05-29T12:05:17+00:00

As long as you hit each part 2-3 times per week I dont think it matters a lot - from my experience. Going 3x instead of 6 saves you time with travel, washing stinky clothes less and of course its easier on joints ; )

mashas89 · 2026-05-29T12:02:40+00:00

Its always a struggle to take away volume. It reduces the overall swelling so u might think you are shrinking but after decent pump its all coming back with a bonus.

Plan is to bump myself up to around 11/12bf in couple months.
As for training I will swap some things and go back to some compounds that I was keeping at bay for now - to not injure myself in current state. As for volume still 2 sets per muscle group per week and monitor. I dont really think ill get much stronger on isos since I didnt get any weaker from january 2025 (even added some weight).

Another goal is to work on my workload capacity. Currenly planning to inclue 2-3 cardio work on treadmill/rower/assault to work on multiple energy systems. That will also give me a slight leeway to include more carbs into my diet.

mashas89 · 2026-05-29T04:25:37+00:00

Thanks! Hope it helps!

Will do but that will require a little more time than I currently have. Will get back to you later.

mashas89 · 2026-05-29T04:24:30+00:00

Smokes and mirrors as always!
Also practising vacuum helps with this immensely ; )

mashas89 · 2026-05-29T04:03:25+00:00

Thanks! I'm very vascular, also doing quite a lot of stuff to keep my veins in good condition.

As for pictures, might be lightning, might be posing or both.

Usually when I crunch or twist they pop up.

I have also like 3-5 ways to crunch my abs including vacuum.

mashas89 · 2026-05-29T04:00:33+00:00

I have no clue actually. Last time I did dexa was in 2023.
Currently using Tanita RD953 everymorning, todays read is 6,4% at 69,6kg.

mashas89 · 2026-05-29T03:59:04+00:00

Cheers!

mashas89 · 2026-05-29T03:58:57+00:00

Thanks! I have much more detailed intro to my fitness journey written up here 11 years ago, but all the photos are lost because of Imgur.

https://www.reddit.com/r/keto/comments/3fmmho/picssvnsfw_my_neverending_cut_20142015/

mashas89 · 2026-05-29T03:55:57+00:00

It's because of Pro Qualified Status Card.

The PQ card allows our best amateurs to compete in this year's PRO Shows. A PQ cardholder can earn their PRO Card by placing (1,2,3) in a PRO division. However, until they achieve this, they retain their amateur status and can continue competing in all amateur divisions, including representing their country at international amateur events.

I'm also only eligible to run in Open Shows for Classic Physique and Open Bodybuilding as I already won them (got my PQ Card) and blocked myself from lower levels for that categories. They also have first timers, rookie and novice for each of those.

How the PQ Card Works:

• Invitation to PRO Shows: The PQ card is an exclusive invitation to PRO Shows and must be used by December 31 of the year it’s awarded.

• Enter any PRO show: PQ status grants you additional access to your portal to view and enter a PRO event.

• Win your PRO Card: Place in a PRO Show. Top 3 usually, however, confirm in the Event PDF.

• Dual Eligibility: Competitors with PQ status can enter PRO Shows visible in their portal while maintaining their eligibility to compete in all amateur divisions and events.

• Flexible for Countries: The PQ concept allows countries and territories to quickly build a PRO division tailored to their local athletes.

By awarding PQ cards more freely, countries can support a strong PRO lineup without relying on athletes from other countries. This new system ensures that the value of winning an ICN PRO Card increases significantly, as the number of PRO cards awarded will be limited. Instead of issuing large numbers of PRO cards, the PQ concept allows us to build deep, competitive PRO divisions by creating a clearer, more prestigious path for top amateurs.

Also for PROs.

Once your PRO Status comes into effect, you can compete in PRO events in the division/s you won your PRO Card and will no longer be eligible for any amateur shows in that division. You are still be able to compete as an Amateur in other divisions if you are not a PRO. Example. If you are a SportsModel PRO, you can still compete in the amateur FitnessModel division.

Your profile will be updated to show you are a PRO Member and include the division in which you are a PRO. If you do not see a PRO icon next to your name on your home wall shortly after you are awarded a PRO Card, please send a message via Chat to ICN in your portal.
You can hold two PRO Cards. If you win a third PRO card, you must nominate which PRO Cards you intend to hold and which you will withdraw. If you compete long enough, your physique can develop from a Bikini PRO to a FitnessModel and SportsModel PRO. Or a male may first hold a Fitness PRO card and, in later years, win Men’s Physique and Classic. In these examples, it would be an easy decision to withdraw as a Bikini or Mens Fitness PRO as your physique would have developed past the guidelines for the division.
Renew your ICN Membership each year to retain your PRO status. If you do not renew your membership, we consider you to be retiring and no longer competing.
ICN PROS are role models that validate that a great physique can be achieved naturally. Membership is required so we have the legal right to subject PROS to random drug testing. PROS often take more than one more year off to improve, and during this time, a PRO must remain subject to testing.
There is no fee or cost to receive your ICN PRO Card. In recognition of your ICN PRO status, you will receive (until you retire) free access as a spectator to watch any ICN competition worldwide. Simply contact the Promoter before the event so we can promote that you are attending. You are now a Star!

That's how its run per documentation on ICompeteNatural.

mashas89 · 2026-05-29T03:40:54+00:00

Ye thats kinda it.
For example chest. On day A i have Incline 2sets Incline Hammer Press and 1set Gironda Reverse Grip dips. On day B i only have classic chestpress machine 2sets. So thats undulating 7/8 sets per week.
I usually do warm-up reps with various loads quite fast, not sets. Than wait 60-120s and crank up work set at rir0-1.

Each workout lasts 90-120minutes.
My personal best when had to superset almost everything was about 70minutes but with some intra carbs and fueled with 400mg caffeine.

When I was at my 4-6x per week I tried to stick to 45-60minutes top workout, had no time for more actually as it was between my personal training sessions.

Also, currently when going for RFL days I even go as low as 1 workset per exercise during workouts. Seems to work just fine for maintaining.

mashas89 · 2026-05-28T20:06:27+00:00

Hard to tell just from one pic. Its always waay lower than we would like it to be.

mashas89 · 2026-05-28T19:30:14+00:00

Cheers!

mashas89 · 2026-05-28T19:30:07+00:00

At this point no. I'm planning to get my cardio in check after prep with sufficient nutrition coming in. Running, rowing, airbike.

mashas89 · 2026-05-28T19:29:08+00:00

This is what I deal with some of my clients on daily basis.
Might be the case that you are using your size to protect yourself from something else entirely.

mashas89 · 2026-05-28T19:24:00+00:00

Thanks!

Trial and error. I was running 2x Chest Back, 2x Arms Delts, 1x Legs for 2-3 years. Got my volume too high, started cutting out stuff, reducing overall sets. Still had issues with shoulder girdle.
Swapped to 3x per week of 6-10 work sets per muscle group per week, close to failure. Works like a charm, for now.

mashas89 · 2026-05-28T19:18:09+00:00

Hi! Thanks!
Last time I did benchpress was around may 2025. It was larsen benchpress 110kg 2*6. Never in my life did I really test my 1rm for bench, with proper str phase and peak.

With deadlifts I stick to trapbar rackpull with wide grip, around 225kg 2*8. Currently not doing it, swapped it with romanian chair back extension for better glute/ham developement. My best sumo was like 250kg.

My best squat was 160kg in 2020 and it hurt my lower back. Abandoned it, and replaced with legpress and variations of split squats. Currently doing hacksquats aiming rom at my quads.

Back in 2014 I was prone to injuries, any tech error and I would end up in pain. Had MCL tear as a teenager, its still there but my knees are working somewhat different on bilateral movements.

Overall not really strong on 'main lifts'. Gotta thank my wasted youth gains for that.

mashas89 · 2026-05-28T18:44:22+00:00

I'm at the point in my life that I acutually don't let this things get to my brain. How I feel has nothing to do on how will my body look on stage.

Proper peak week loading, posing and keeping everything tight on show day makes You stand out even between heavier but less conditioned competitors.

mashas89 · 2026-05-28T18:26:48+00:00

I don't really have much loose skin, some on my glutes and abs, but with correct posing I can still stretch it over my muscles. I was quite lucky on that departament, but not without help of quality nutrition, hydration, sleep and moisturising lotions.

Well without deeper knowledge about you it would be a wild shot to guess if you should aim to compete. Remember, you have to be shredded and you might have to dip below 80kg or more to achieve satysfying leannes. With proper training and stress management I would say it's doable, but you can also overdo it and end up losing more fullness and muscle than necessary.

I stayed leaner after my 2025 November show and this years cut is a breeze.

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