to break up any small adhesion, small scar tissue in there,
but is then, you know, you get little traumas in there,
and your body repairs it with scar tissue, so it's like glue.
So now it's not quite as flexible as it used to be,
maybe change the motion a little bit, put stresses elsewhere, right.
I'm here.
You're here?
Yeah.
Slow it down.
Slow it.
A little bit less ground on your left shoulder, yeah?
Yeah.
When you touch it, it hurts.
Since the early 90s, when weight training came along,
next to hockey and athletics,
Mr. Yates has been like a superhero to me.
Learning from the best is a key factor on my journey this year.
Today, our main focus was on my sometimes stubborn shoulders
and ways to make them function also in the future.
Come on, let's go, let's go.
Push, push, push.
Good job, good job.
Keeping constant focus on the movement helps you prevent injuries
and for a very experienced trainer like myself,
that's basically the only way to go if you want to improve.
Slow, no, no, no, slow, slow.
Slow, very slow, very slow, very slow, very slow.
One more like that, to the top.
Okay, pull it.
To the top, hold it, and slow.
You're going to bend the arms like that,
and then imagine they're stuck like this.
So you're just pulling from here.
Pull, no need to go.
Yeah.
Just keep like that.
Especially the chest exercises Mr. Yates picked
were meant to improve my mobility and shoulder stability.
One more.
Dig in.
Perfect.
One more.
One more.
One more, one more, one more.
One more, one more, one more.
Power.
Drive, drive, drive, drive, drive it up, drive it up.
Okay, you're on.
Next, two more.
I'm with you, come on.
Push, push, push.
One more.
Every climber.
Drive, drive, push, push, push.
Okay, down.
Shoulder width, shoulder height.
Nothing, that's better for you.
That's what we want, man.
Yeah.
Negative empty.
Shit.
No.
Pull up, pull up, pull up, pull up, pull up.
Let's get the form correct.
Empty tank.
One more.
Texas has to go.
How many sets did we do?
We did three or four on the decline.
Yeah, three or four.
Two on the bench first.
Mm-hmm.
Two on the flies.
Two shoulder first.
Okay, now in two lateral raised dumbbells.
11 and 200.
Okay.
13, 14 sets.
13, 14 sets.
How do you feel?
Exhausted.
Yeah.
Exhausted.
The shoulders are exhausted.
Yeah.
And we did it in 40 minutes.
40 minutes, yeah.
That's correct, yeah.
Well done.
Thank you, sir.
It's up to all the people in that land, Finland.
I was there in 92 first Mr. Olympia, Helsinki.
Yeah.
I like Finland.
It's good.
Okay.
This is my gift for you.
Have you ever seen one of these?
I don't know, but I guess you drink something out of it, right?
Yeah.
What do you drink?
Alcohol.
Alcohol?
Hard liquor.
Not like any red wine or anything.
Just use it for alcohol when you have your money.
Ah!
And these are little lapis treats.
It's hard to say, but I lost my father when I was 13.
I left home when I was 16.
Okay.
I had, you know, no real family supports.
Because you haven't got through my father.
No real education, things like that.
And I found something that I really, really loved.
And it seemed that I was naturally good at it to start with.
And I thought this is something that I can change my life, you know?
In one way or another.
I didn't know that I could be Mr. Olympia at the start, but I knew this is something positive
I can do.
I was in jail when I was 18 years old for a few months.
Okay.
Things like that.
And I found this thing.
And I said, I'm just going to put absolutely everything into this.
When I was a British champion, I opened a gym.
So now I had a gym and I had a nice income.
You know, I was okay.
So already the sport had paid me back.
Already.
When I was a few years, I was British champion.
And then I wanted to give everything to this and to see if realistically I could be a good professional.
Right.
For instance, before I competed, so we're talking 70s, 80s.
80s, yeah.
You'll see the guys who were training a lot more often, especially for competition.
Often twice a day, you know, chest in the morning, biceps at night or something like that.
Right, right.
And I felt this is detrimental, too much volume to get maximum muscle mass.
Right, right.
And I was training probably a maximum one hour workout four times a week.
Yeah, about four hours with weights.
Okay.
But for competition, I was doing more things like cardio, mosing practice, things like that.
So these take more time.
I think cardio, I was doing up to an hour and a half a day, like 45 minutes in the morning,
45 minutes in the evening, but it's not very intense.
Yeah.
It was more like fast walking, cycling and keep the heart rate, you know, moderate, like 120 or something.
So it wasn't very intense part of it.
Yeah.
So recovery from the weights.
So I think had a big influence on everybody that was in the sport.
Everybody started realizing they should do less, they should train more intensely, more
heavier, have more recovery.
So of course, not everybody trained exactly like me, but I think generally across the board,
everybody, you'll see they're doing less volume than previous like, you know, 80s and so on.
It's very different now.
I have a shoulder injury, I have a torn roto cuff, which I had surgery on, but it was not,
it didn't take.
So I have a permanently torn roto cuff, which very limits my upper body training.
So really now I'm doing more flexibility and mobility work.
I do yoga, I do cardio and I do a little bit of weights.
I don't do anything for lower body because I do cycling and I do different things.
My legs are already, they're staying big enough anyway.
I do a little bit of weights really now is just to maintain some muscle mass.
And my priority in life at 53 years old, an ex-bodybuilding champion is not to have massive
muscles anymore.
It's not really important to me.
Now as far as training goes, is to avoid any further injuries, to have good flexibility
and mobility as I get older, especially around the spine, which has taken a lot of weights
over the years.
And yoga is great for that and cardiovascular fitness and the quality of life.
And even with the cardio I do intense intervals, not hours and hours of cardio.
So I probably do once a week in the gym with weights, a couple of days cardio and a couple
of days stretching and yoga.
So that's where I'm at now.
I'm not competing to be a professional bodybuilder anymore.
I'm at 25 years old.
I want to have the huge muscles.
People are totally different and sometimes it's confusing for people.
Oh, don't you feel bad now that you're not huge?
And I'm like, I have no interest in that.
People of my age that are still trying to have huge muscles and doing all the training
for this, I think it's almost some kind of insecurity that they feel they have to have
this image all the time.
I don't care about this.
I care about my health, my fitness and my quality of life.
Those are my goals now.
Of course, when I was 30 years old, I wanted to be the most muscular man in the world.
That was my goal then, but it's 20 years on.
So I have different goals.
