Last Precomp. workout before Saturday show

[jungleland]

I could use your input for my last workout before the show on Saturday. I have to workout today and I'm not really sure what routine to follow.

Also what workout routine I should follow for backstage in the pump room before prejudging.

And should I take my super pump 250 today before I workout and before the pump room or not.

Can you tell I'm a little stressed out about this?

So far this morning I did

50 weighted sit ups
50 leg raises
50 knee ups

and then road the recumbent bike for 45 minutes.

i had to get home since wife had to leave for work early today (which really sucks because I am really stressed out about not finishing my workout.)

For my abs I was planning on
3 sets 50 reps
50 weighted sit ups
50 leg raises
50 knee ups

5 sets 10 reps chin ups
supersetted with dips

then 3 sets 25 reps dumbell bench presses
supersetted with flyes

5 sets 21's reps ez- bar curls
supersetted with 5 sets/25 reps skull crushers

5 sets/ 25reps leg presses
supersetted with calve presses

5 sets/ 25 reps leg curls
supersetted with leg extensions



Jungleland

[amcrnilovic]

I could use your input for my last workout before the show on Saturday. I have to workout today and I'm not really sure what routine to follow.

Also what workout routine I should follow for backstage in the pump room before prejudging.

And should I take my super pump 250 today before I workout and before the pump room or not.

Can you tell I'm a little stressed out about this?

So far this morning I did

50 weighted sit ups
50 leg raises
50 knee ups

and then road the recumbent bike for 45 minutes.

i had to get home since wife had to leave for work early today (which really sucks because I am really stressed out about not finishing my workout.)

For my abs I was planning on
3 sets 50 reps
50 weighted sit ups
50 leg raises
50 knee ups

5 sets 10 reps chin ups
supersetted with dips

then 3 sets 25 reps dumbell bench presses
supersetted with flyes

5 sets 21's reps ez- bar curls
supersetted with 5 sets/25 reps skull crushers

5 sets/ 25reps leg presses
supersetted with calve presses

5 sets/ 25 reps leg curls
supersetted with leg extensions



Jungleland


I heard you weren't supposed to work legs the week before the show? I could be wrong. I know my last leg workout was this past weekend for a show Sunday. I am doing depletion workouts (3). Lower weights, higher reps, little rest to try and deplete glycogen coupled with a low carb diet. My training stops tomorrow and I will slowly add carbs back in until I eat mostly carbs the day before the show. thats just my plan. Its my first show so I have no idea if it will work.

[jungleland]

I found this precontest workout at this website but everybody and workout form is different and they include legs on the last day.
http://www.abcbodybuilding.com/precontestweek.php

Wednesday

This is your last session and you will perform it in the morning and sleep the rest of the day! It is meant to hit the entire body.

Phase One: Two sets of on no weight, feet wide out, toes pointed at 45 degree angle squats, a bit lower then parallel. The first set of explosive for 30 seconds, and the second is rhythmic for 50 reps. Reps should be rhythmic for leg extensions, and you should spend little time on the eccentric portion of the rep. Superset this with 2 sets of leg extensions

Phase Two: Two sets of 40 reps of hamstring work

Phase Three: Three Sets of Lat Pulldowns supersetted with Dumbbell Flat Bench at 20 reps a piece

Phase Four: Two sets of upright rows supersetted with side laterals 20 reps a piece first set, and 15 a piece second

Phase Five: Seated dumbbell curls supersetted with Rope pressdowns at 40, 30, 20, 10 repetitions a piece

Phase Five: 50 crunches supersetted with 50 leg lifts

Down Your Post Workout Meal and get ready to carb up! You will rest the entire day after this

That is what they had to say and I just wanted another opinion.

Jungleland

[TJ_Strong]

-When pumping up you should perform exercises in a circuit fashion starting with delts, then chest, then back, then biceps and repeat. Use higher repetitions (10-15) with lighter weights and go at a moderate pace. Do not pump the legs, triceps or abs as pumping these body parts may make them difficult to flex.

From laynes article

[jungleland]

TJ I take it you mean when I'm pumping up before the prejudging back stage in the pump room? or today when I workout?

Jungleland

[TJ_Strong]

Pumping up back stage...

did you mean working out days before the show?

[Vadim Beliaev]

Bro, dont workout legs on the last week. It will do more harm than good.
As for the pumping up, u dont need a routine for that. Just do a few light sets for shoulders, back, bis, tris and chest. Make sure youre really feeling the muscle work, but dont overexhaust yourself, you will want that energy onstage for the posing.

[IRON FREAK]

try to relax and have fun.thats what its all about.good luck

[jungleland]

Met with my trainer tonight after my workout and he told me to continue riding the bike in the morning for 45 minutes and only do 1-2 sets of my workout below he said it should only take about 20 minutes so I'll do only 1 set of each of my ab workout

Abs 1 set 30 reps each before riding the bike
30 weighted inclined sit ups (10lb dumbell behind head) inclined
30 leg raises
30 knee ups

2 sets 10 reps chin ups (assist 30#) superset these with no rest between
2 sets 10 reps with dips (no assist0

2 sets 25 reps dumbell bench presses 25lbs
supersetted with flyes 20lbs

2 sets 21's reps ez- bar curls 15lb bar 20lb plates
supersetted with 2 sets/25 reps skull crushers

2 sets/ 25 reps leg presses 225lb
supersetted with calve presses

2 sets/ 25 reps hammer strength leg curls 20 lb
supersetted with hammer strength leg extensions 50lb .


What do you guys think of taking a diuretic like Shredded by San or Xpel?

I have both and tried them a few weeks ago to see how I felt and had no problems just peed alot.



Jungleland