Dmitry Golubochkin: “There is no need to mix everything into one pile”

Dmitry Golubochkin (bodybuilder)[edit | edit code]

Dmitry Golubochkin
Dmitry Golubochkin “Goluba”

(born September 26, 1969) - professional bodybuilder, absolute champion of Russia in bodybuilding (2006), multiple champion of Moscow, vice-champion of Europe in bodybuilding. Known for his expressive criticism of Men's physicist, fitness bikini, FBFR judging, Alexander Nevsky.

• Old School - Youtube channel of Dmitry Golubochkin

He starred in the films “Zero Kilometer” (2007), “Flint. Liberation" (2013), "Rocking Chair" (2015).

Best quotes[edit | edit code]

Golubochkin is known for his loud statements. Selected quotes and gems from Dmitry Golubochkin:

• “Mens physicist is a bunch of fagots”
• “They’re all whores in bikinis... The herd sucks.”
• "Breakfast lunch and dinner. The rest of the time I was rocking."
• “She would be a junior in the off-season”
• “When you scream dick, the majority of people pay attention.”
• About Nevsky (Kuritsin): “A dishonest person. Complete scum. But something, the creature, does not come to the competition. I want to smash his head with a bottle, maybe he’ll wise up.”
• “And Sakovich came out so full, parchment-like, unrealistically scary... and he won me.”
• “Why is everyone so eager to go on stage, I don’t understand? If you are not ready to compete in bodybuilding, then sit at home, work out, eat. Prepare seriously"
• “A large percentage of young people and girls go to the gym to change visually. Guys train to please girls, girls train to have nice asses and to please boys. This is absolutely normal. I welcome this. It’s better to spend time in the gym and change than to sniff glue in the basement.”

Biography[edit | edit code]

Dmitry Golubochkin, Moscow Cup 2014

Born in Moscow. As a teenager, he led an active lifestyle, went swimming, played hockey quite seriously, and played in the Moscow Torpedo among juniors.

At the age of 17 he began bodybuilding. After a year of focused training, in 1988 he made his first successful start at the Moscow autumn championship, where he competed in the junior heavyweight category and won second place. Then in 1989 at the Cup named after. Dikul" he won his category. In the spring of 1989, he was drafted into the army, where he continued bodybuilding, and even competed in the city of Pskov, in the super heavy category he took an honorable 3rd place.

“Old School” with Dmitry Golubochkin

After completing his service, Dmitry, together with weightlifting coach Yuri Kuchin, decides to prepare for the autumn Moscow championship in the adult +90 kg category. At this championship he takes 3rd place, the first in his category is the well-known Viktor Kharkov. Subsequently, there were several more competitive tournaments in which Golubochkin took prizes. The real test for him was the first Russian Cup, in the spring of 1995, which took place in Moscow at the Izmailovo sports complex. In the +90 kg category. 27 participants entered the competition podium, Dmitry makes it to the final (5th place), beating his competitors Sergei Shelestov and Yuri Melnikov.

Next in the Goluby career there was a 3-year break associated with the birth of his son Ilya. His return to the competitive podium took place in the spring of 1999; in Moscow he took 2nd place in a trio with Oleg Makshantsev and Yuri Melnikov. From his junior period to the present day, he was always in the top three in Moscow, and in the last years of his competitive career he became the Absolute Champion of Moscow four times.

In 2005, he was offered cooperation by the coach of the champions, Fidel Sedykh; the fusion of these two factors, combined with the tenacity of the “Goluba” to go towards the intended goal, met the expectations of his many fans. The 2006 Spring Cup was triumphant for Dmitry; he won all the official tournaments under the auspices of the FBI, becoming the Absolute Champion.

And in 2009 he returns. The triumph took place in the spring season. Dmitry starts from the Moscow Open Cup, where his main rival is the young promising athlete Leonid Istomin, who was unattainable. Golubochkin becomes second in his category. Next, a rematch follows at the Russian Cup, Dmitry beats Leonid and becomes third, Istomin gets fourth place. Sergey Zebald wins the category, Pavel Kirilenko comes second. A rematch is taken, but the two rivals are going to the European Championships in Serbia. Where, in an unequal battle with strong rivals, Dmitry deservedly becomes second, and Leonid third.

At the Amateur World Championships in 2012, he took 13th place in the over 100 kg category.

Son of Dmitry

Ilya Golubochkin is also involved in bodybuilding. On social networks, father and son have many photos together in the gym.

Personal life

Dmitry Golubochkin does not show off his family and personal life. It is known that the bodybuilder is married. In 1996, the couple had a son, Ilya, who followed in his father’s footsteps and took up bodybuilding.

Training principles

During preparation for the championships, Dmiry Golubochkin worked out every day, sometimes even twice. On average, an athlete spent 3-6 hours in the gym. Frequent and regular training brought good results in the form of numerous medals and titles.

After leaving big-time sports, Dmitry Golubochkin practices freely. The frequency of training is 3-4 per week in the “2+1” mode: two days of training and a day of rest. The athlete listens sensitively to his body and, if the muscles have not yet recovered, then Dmitry takes a day or two breaks. Each workout is devoted to a separate muscle segment: quadriceps and lower leg, back and abs, chest and arms, back of the thigh and calves.

The strongest part of a bodybuilder is the back and abs. Weaknesses: lower leg. It is the calves that the athlete pays the most attention to. Although, according to Dmitry, specialization did not bring the desired success, so Golubochkin focused his efforts on creating ideal proportions.

Dmitry Golubochkin's training program[edit | edit code]

1 DAY

: Front thigh, lower leg.

• Squats with a barbell 6x12,10,8,10,15,20
• Leg extensions in the simulator 2x16.18
• Shin sitting on the simulator 7x12,10,8,6,10,15,20
• Standing shin in Smith 2x15.20

DAY 2

:Back width, biceps.

• Pulldowns from above the block to the chest 6x12,10,8,10,15,20
• Hyperextension 1x20
• Pull-ups 2x12.8
• Standing biceps with barbell 6x12,10,8,10,15,20
• Biceps sitting alternately with dumbbells 1x20
• Rest, bending with a barbell 1x12

DAY 3

: Upper chest, anterior deltoid.

• Incline barbell press 6x12,10,8,10,15,20
• Incline bench fly 1x15
• Incline Dumbbell Press 1x12
• Standing barbell chest press 6x12,10,8,10,15,20
• Swing dumbbells in front of you 1x12

DAY 4

: Back thigh, middle deltoid.

• Barbell row on straight legs 7x12,10,8,10,15,20
• Lying leg curls 2x16.18
• Standing leg curls 1x20
• Pulling to the chest in Smith 6x12,10,8,10,15,20
• Swing dumbbells through the sides while sitting 2x15.12

DAY 5

: Back thickness, rear deltoid.

• Bent-over barbell row 6x12,10,8,10,15,20
• Bent-over dumbbell rows alternately 2x15.12
• Horizontal block pull 1x20
• Shrugs in Smith behind the back 6x12,10,8,10,15,20
• Bent-over dumbbell swings 1x15
• Back swings in the 1x20 simulator

DAY 6

: Medium chest, triceps.

• Bench press 6x12,10,8,10,15,20
• Lying fly 1x15
• Dips 1xmax
• Pullover in the simulator 1x20
• Close grip bench press 6x12,10,8,10,15,20
• French press 1x12
• Triceps on a 1x20 block

Principles of nutrition

Dmitry Golubochkin follows a blood type diet. Depending on the time of preparation for competitions, the bodybuilder’s nutrition includes a drying period or mass gain. During preparation for championships, the diet is strict, with strict calculation of calories and macronutrients. At the same time, the amount of fats and carbohydrates is reduced as much as possible. Dmitry enters the diet smoothly, gradually removing excess foods from the diet. In the last 10 - 14 days before the competition, the menu is strictly limited.

The entire daily diet is divided into 5-7 parts. Each meal includes proteins: scrambled eggs, chicken, turkey and white fish or a protein shake. The meat goes well with green beans, cauliflower and broccoli. When eating mass as a dessert, Golubochkin prefers fruits, nuts and dried fruits as a snack.

The basis of the diet is chicken, eggs, pasta and jasmine rice. As desserts, the athlete often prepares cottage cheese casseroles and cookies with protein. You can make fruit drinks and compotes from frozen fruits. The diet of bodybuilder Dmitry Golubochkin completely excludes alcohol and sugar, fast food, and baked goods.

Sports nutrition

Supplements are an essential part of a bodybuilder’s diet, according to Golubochkin. Sports nutrition serves as a source of energy and protein for building new muscle fibers. Vitamin and mineral complexes help support joint health and immune system activity.

» Protein » BSSA » Vitamin-mineral complexes » Glutamine » Creatine » Fish oil » Glucosamine with chondroitin

Instagram muscle: Denis Gusev – Zozhnik

We continue to focus on the topic of guys in stupid shorts. Today we’ll look at Denis Gusev, the first Russian athlete to win the Arnold Classic Europe in the “Men’s Physique” category.

The photographs will be accompanied by quotes from Denis’s personal website, revised to a digestible form.

On the subject “Investment Analysis” with Professor Askinadze V.M.

Gusev was born in the small town of Tikhoretsk, in the Krasnodar Territory. Since childhood, he was active and was fond of various sports.

While still at school, Denis achieved good results in athletics. He won the championship of the Krasnodar Territory in his age category and was included in the national team.

After school, Denis entered the State Academy of Physical Culture and Sports at the Faculty of Education, from which he graduated with honors. But he didn’t stop there and spent another two years getting his master’s degree.

At the age of 26, Denis moved to Moscow and went to work as a personal trainer at the World Class club.

Denis participated in fashion shows, and also starred for Maxim, GQ, Wedding, Optika Magazine, and Queer magazines (wtf?!!!) and for some reason he is not shy about this fact.

Denis did not hesitate to turn to Dmitry Yashankin for help in preparation.

The coveted pro card. Denis became the first Russian athlete to win the Arnold Classic tournament in the Men's Physique category.

A little self-irony never hurt anyone.

Yes, Denis is married. What did you think?

Denis and Dmitry Golubochkin are glad that they attended such a significant tournament as the Arnold Classic.

And we already wrote about this big guy on the left here.

It is, of course, immodest to walk around in such attire. But maybe this is the custom among them, physicists?...

That's what they are, champions.

Denis's height is 186 cm. Competitive weight is 91-93 kg, in the off-season 95-100 kg. shoulders 138 cm, chest 120 cm, buttocks 108 cm, thigh 67 cm, lower leg 40 cm, biceps 43 cm.

His nickname on Instagram is @denisgusev_com

Yulia Kuderova Thursday, 01/30/2014

Interesting Facts

At school, the athlete played football, but did not make the team. Hannibal was kicked out for poor attendance. One of the main principles of Hannibal's training is concentration on those muscles that need to be pumped up

You need to pay attention to the muscle segment every day until the results are satisfactory. Hannibal tries every day to surpass himself yesterday. The athlete’s motivation for further achievements is the opportunity to inspire and help others in calisthenics. Hannibal works as a personal instructor, video blogger, model and actor. Athlete by unknown reasons I was forced to take a break and did not train for 4 years. Fortunately, his sister contributed to his return to street sports. Hannibal has four children: three daughters and a son

Brand "Road to the Dream"

RD is a community of like-minded people for whom sport is religion and life. Road to the Dream includes a brand of fitness clothing, several sports programs, a YouTube channel with 500 thousand fans dedicated to workout, and motivational texts for athletes.

Today, the brand offers several types of training programs: “Warriors of Sparta”, “Path of Hercules”, “Street Warrior” and “Abs”. Each program includes video tutorials, detailed exercise instructions, meal plans with recipes, an interactive calendar and a workout diary.

In August 2022, Road to the Dream held a championship, the winners of which had the opportunity to sign a contract with RD. A competitive video selection was held on the site. Each participant had to send a video of the exercises performed. The competition jury selected the best and strongest athletes.

YouTube channel: history of creation

Russian hero Dmitry Klokov

In 2014, Alexey Klakotsky posted his first video on YouTube entitled “How to be shredded for everyday.” Schroeder's channel is dedicated to training, sports and natural bodybuilding. The vlogger uploads videos about the correct technique for performing exercises, the principles of nutrition and the choice of sports nutrition. Often, to popularize his channel and motivate fans, Schroeder participates in hacks and battles with other popular athletes and sports vloggers. Among the athletes with whom Alexey collaborated: Denis Semakhin, Grigory Skurakhin, Victor Blud, Yuri Spasokukotsky and others. In 2022, 200 thousand fans were subscribed to Alexey Klakotsky’s channel.

Biography of Igor Voitenko

The path to the dream of a novice athlete was not easy or pleasant. For Igor Voitenko, sport has become the basis of motivation and survival in difficult conditions. A video channel on Youtube is an excellent opportunity for a bodybuilder to share with others his experience of developing his body and character and inspire other fans of sports and a healthy lifestyle.

Childhood and school years

The famous fitness blogger Igor Voitenko was born in a small town with the telling name Shakhtersk in the Donetsk region, Ukraine. In childhood and adolescence, the boy was not distinguished by any outstanding talents or successes. The guy was distinguished by extreme shyness and modesty. After 9th grade, Igor, on the recommendation of his parents, entered a technical school and received an education as a gas welder.

There was a catastrophic lack of work in the small town. Voitenko, in search of happiness and a better life, was forced to move to Poland. Ignorance of the language and lack of start-up capital forced Igor to agree to work at the MacDonalds fast food restaurant chain. According to the bodybuilder himself, it was the need to survive that contributed to the rapid accumulation of knowledge, experience and the ability to create and use any opportunities.

Work in Poland: McDonald's and handing out leaflets

The first time after moving to Poland, Igor Voitenko was forced to share one room with five other guys. There was a catastrophic lack of money for food, not to mention travel. Every day Voitenko spent 3-4 hours on the road to work and home.

Not knowing the language, the bodybuilder was forced to agree to any job. At first, Voitenko got a job handing out advertising leaflets. After some time, having learned the language a little, Igor agreed to work at McDonald's. The bodybuilder worked in a fast food cafe for about a year. It took about this long to promote the brand and YouTube channel. Voitenko soon moved to Moscow, which provides much more opportunities for self-realization than Igor’s small hometown.

Biography of Victor Blud

Childhood and school years

An athlete rarely talks about his childhood and adolescence. It is known that Victor Blud was born in the northern cultural capital of Russia, St. Petersburg, on March 13, 1991. Victor is not the only child in the family; the hero has a sister, Zinaida, and a brother, Dmitry.

In 2009-2011 Blud studied at the Art Restoration Professional Lyceum No. 11. After graduation, he entered the National State University of Physical Culture, Sports and Health. P. F. Lesgaft. Victor received a bachelor's degree, graduating from the coaching faculty.

Student years and youth

Viktor Blud came to big-time sports at the age of 17. At first, the guy became interested in oriental martial arts, especially karate. In 2005, the guy won silver at the St. Petersburg karate competition. Over time, Blud became interested in juggling weights, which subsequently led Victor to weightlifting. The guy’s idol was Alexander Zass, nicknamed Iron Samson, who is famous for easily bending nails and coins with his fingers, and also hammering nails with his bare palm.

What is a porch and why is it needed?

A porch is an essential element of a private house, its architectural addition. The structure emphasizes the beauty and integrity of the entire building.

Main components of the structure:

• steps;
• railings;
• visor;
• area.

The entrance extension performs two main functions: practical and decorative.

The practical one is as follows:

1. Protecting the entrance from bad weather is the main purpose of the structure.
2. If the house has a basement floor, the entrance door is placed higher than the ground level. In this case, a person’s exit from the building to the ground is excluded. The building must be equipped with steps and handrails for convenient and safe movement from indoors to outdoors.
3. The design allows you to build an additional storage room under the stairs, which is never superfluous. Setting up such a room with your own hands is very practical.

Non-professional career

But already at the stage of adulthood, he realized that he was obliged to direct all his strength to improving his own body shape. After some time of exhausting training, Dmitry achieved success and became a nineteen-year-old silver champion in Moscow in the heavy category. A year later, he took revenge and was already standing at the top of the award podium. At the same time, by order of the military commissariat, he began to undergo military duty. But this did not stop the young bodybuilder from keeping in shape. On the contrary, while in the army he took part in some competitions, where he won prizes. Upon returning home, Dmitry began to devote more time to training. In addition, an agreement was concluded with a coach who immediately began to prepare the bodybuilder for the upcoming competitions, held in the heavyweight category. And then again Golubochkin takes bronze. Over the next few years, the athlete has been active in sports. The next serious test was participation in the Russian Federation Cup, where Dmitry took fifth place, leaving his main rivals behind.

Brief biography of Yuri Spasokukotsky

Bodybuilding champion, creator of the author's training system and successful businessman Yuri Spasokukotsky was born in the capital of Ukraine, Kiev, on July 31, 1975. The boy attended secondary school No. 112 named after. T. Shevchenko.

Yuri first entered the gym at the age of 24, and four years later he was invited to work as a coach at a sports club.

At the age of 16, the bodybuilder was diagnosed with bronchial asthma. Exercise causes severe shortness of breath and significantly impairs the ability to participate in sports. Despite his illness, Yuri managed to reach the top of his skill.

Spasokukotsky began his bodybuilding career quite late - at the age of 29. Thanks to hard work and patience, Yuri managed to win the title of Ukrainian champion three times, as well as the world championship. The athlete competes in the categories “Classical bodybuilding over 175 cm”, “Bodybuilding – pairs”.

In 2008, Spasokukotsky opened his own fitness room, which became a well-known chain called “Biceps.” Today, Sposokukotsky continues to take part in championships and competitions, and performs at various sports festivals. Yuri often conducts distance training and develops individual nutrition systems.

User comments

Only 2 pages 1

Dmitry Olegovich Golubochkin

(born September 26, 1969 in Moscow) - Soviet and Russian bodybuilder, absolute champion of Russia in bodybuilding in 2006 according to the FBI, multiple champion of Moscow, silver medalist of the 2009 European Championship. Master of Sports of Russia of international class (February 9, 2010).

Champion Approach

Based on the results, three participants with the best progress for the project will be selected.

The winners will receive: 1. T-shirt and personal training2. T-shirt and consultation3. T-shirt

Second competition in the middle of the project with a prize of 10,000 rubles

Instagram (124,000 subscribers) - talks about his life, sports and training

Youtube (80,000 subscribers) - shows his life, workouts

From an early age, my father invested in me a huge amount of his knowledge regarding the training process and the basics of a bodybuilder’s diet. I started taking my first steps in bodybuilding at the age of 15, and having crossed the threshold of the gym for the first time, I already had the idea that I needed to train wisely, and not just waste my time, exercising mindlessly.

After 3 years of hard training under the clear guidance of my dad, I competed in my first bodybuilding competition, unquestioningly following all his recommendations and managed to get into good shape at the 2015 Moscow Championships. From that day I decided for myself that I would continue the Golubochkin dynasty! Having moved to the more adult category of juniors, after 1.5 years of persistent mass gain and working on weak points under the guidance of my father, my debut followed in a new category for me.

I had 4 starts, all of which were in prizes, and I even managed to win my first regional tournament! In such a difficult sport as bodybuilding, you can’t do without a competent mentor and coach, in this regard I was very lucky! My father always knows and will tell me how best to train, how and when to eat, to achieve maximum results.

We are constantly working on our weak points in order to show good results in serious men’s categories in the future.

Source

Vitaly Ugolnikov about farming

Sportspit Vitaly Ugolnikov

Ugolnikov is one of the few bodybuilders who do not hesitate to speak openly on this topic. Moreover, in his interviews and posts, he names the dosages that he considers most effective for himself. In total, during the off-season he consumes from 1400 to 1600 grams. with strict supervision by an endocrinologist and constant monitoring of blood, heart and liver parameters.

But at the same time, he emphasizes that he does not recommend that amateurs get involved in chemistry. He is firmly convinced that pharmaceuticals should only be used by professionals, and only for competitive purposes. But along with this, strict control and constant remedial measures are required - this is what, in his opinion, should be present on a regular basis.

Interesting facts and answers to questions

Igor Voitenko’s playlist: what he listens to during training

Igor Voitenko posted a selection of his favorite songs for training in a separate video. We move actively to energetic music.

How does it dry?

Drying is a short diet to remove excess fat and water. This diet helps to emphasize muscle definition. Igor Voitenko prefers cyclic fasting. All food is consumed from 14:00 to 20:00 hours. This approach increases the early peak of growth hormone and the body breaks down fat for energy.

Car model: Volkswagen Passat C6

Favorite haircut or hairstyle: short hair

How much money does he earn?

Igor Voitenko’s sources of income include advertising and income from subscribers on YouTube and Instagram platforms, the sale of training programs, an online clothing store and the RD gym. On average, as fans have calculated, an athlete’s annual income is about 85 thousand US dollars.

Life goals, motivation and philosophy

Every year a bodybuilder sets new goals for himself and does everything and more to achieve them. Igor Voitenko’s goal is to become the top workout athlete in the world. Among his tasks, the athlete highlights the promotion and popularization of sports, his brand and building a strong marriage. A bodybuilder wants to go to New York to study with Patrick-Beth-David.

Voitenko's motivation and philosophy are intertwined. The key to success is to be obsessed with your goal and see it as a mission rather than a task. Constantly searching for ways to achieve a task, albeit small, but daily steps towards a dream. According to Igor, the goal should be grandiose and large-scale, everything else is routine.