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NAME: Ondřej Mlaka,
a representative of the Czech Republic in bodybuilding
Height: 175 cm
Off-season weight: 108-112 kg
Competition weight: 97 kg
Profession: bodybuilding and fitness trainer, instructor, fitness, nutritional consultant
competed in bodybuilding
coaching I am 15 years of age
actively since 2002 devoted the racing bodybuilding

The best sports results:

3. place in the World Cup 2012 Ireland - Dublin
1. instead of CR 2009
1. place the International Championship of the Czech Republic 2012 Absolute champion of the Czech Republic
1. place the International Championship of Austria in 2012 , Absolute Champion of Austria
1. place the International Championship of Austria in 2014 , Absolute Champion of Austria
2. placein the World GNC Musclepump WFF Universe 2014 Korea - Seoul
3. place in the World Cup 2014 Ireland - Belfast
3. place in the Mr. Universe 2014 England - Southport

Achievements:

2005 3. place Championship Czech Repubic
2006 1. place Championship Czech Republic
2009 1. place Championship Czech Republic
2011 1. place International Championship in Austria
2012 1. place International Championship of the Czech Republic, the absolute champion of the Czech Republic
1. place International Championship of Austria, Absolute Champion of Austria
3. place World Championship Ireland - Dublin
5. place Mr.Universe England
2014 1. place: International Championship of Austria and overall winner
2. place: World WFF Universe Korea
3. place: World Championship Ireland
3. place: Mr. Universe England
2015 2. place: World Championship Malta
2. place: World WFF Universe France
1. place: European Championship Italy

PRO CARD
3. place: PRO DIVISION European Championship 2015 Italy
3. place: PRO DIVISION World Championship 2015 JAR
2. place: Mr. Universe 2015 England

In 2016, I am preparing for the European Championship in PRO DIVISION WFF in Italy and after that in the autumn is Mr. Universe 2016 in England, there I will fight for a PRO CARD in NABBA.

Specialization:

- advice on bodybuilding and fitness, for beginners as well as advanced
- preparation of clients for competition in bodybuilding, fitness, bodyfitness
- shaping and firming the body
- the basics of exercise and posture while strengthening
- reduction of overweight
- exercise focusing on the problematic partie

Coaching is dedicated 13 year s and since 2002 I am active racing bodybuilding.
My goal is to win the title World Champion and reach the highest levels and to become a professional bodybuilder.



Training:

Monday

Bust: Series, repetition

- wiht one handed dumbbell pressures on an inclined bench 4 8-10
- arms out with dumbbell on flat bench
- peck - deck or Cable Crossover
- pullover

Biceps:

- dial - standing dumbbell 4 8-10
- pulls dumbbells standing
- Scott's bench
- pulls the lower pulley - rope

Tuesday

Back:

- pulldowns front of the head 4 8-10
- pulls the pulley sitting
- deadlift
- pulls dumbbell bent

Triceps:

- pulldowns , rope 4 8-10
- French pressure
- close grip bench
- Dips

Wednesday free

Thursday

Shoulders:

- pressures in the sitting position with a dumbbell 4 8-10
- dumbbell front raises
- dumbbell flyes
- throu back - bent dumbbell

Keystone:

- pulls dumbbells standing 4 8-10
- pulls barbell standing

Abdomen:

- sit-up - crunches 4 15-20
- throu back - feet - parallel bars
- dial - bar with standing , hips, abdomen

Friday

Feet: Series , repetition

- 4 - leg extension 10
- tripping
- squats with a free bar
- leg press or hack squat

Calves:

- Machine calf 4 10-15
- Standing calf raises

Abdomen:

- sit-up - crunches 4 15-20
- pre - feet - parallel bars

Dial - bar with standing , hips, abdomen

Saturday – off

Sunday

30-45 min cardio

Food:

breakfast:

- flakes with flavored cream cheese, raisins
- 10 Egg whites
- apple, banana

Supplements: BCAA Micron Superior 14, Vitamine C, Magnesium, Glutamine Warrior Superior 14

Snack:

- vegetable salad with tuna, rice - protein or 40 g

lunch:

- 300 G chicken, turkey or beef and 200 grams of rice, vegetables

Supplements: BCAA S14, Glutamine Warrior S14

Snack:

protein - 40 g

- or flavored curd

dinner:

-300 G fish meat or chicken, 150-200 g of rice, vegetables

Supplements: BCAA S14

Dinner 2:

protein- 40 g