woot woot, body pump represent!!
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12-17-2011, 04:07 PM #31
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12-17-2011, 04:29 PM #32
- Join Date: Apr 2007
- Location: Illinois, United States
- Posts: 1,019
- Rep Power: 7157
Go time my friend... 'One day at a time'
If there's any one skill that I've seen in champions- people who have really achieved their highest desires- it's an unbelievable level of persistence. They'll change their approach as necessary, but they won't abandon their ultimate vision.
Team Norton
ONE DAY AT A TIME
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12-17-2011, 04:36 PM #33
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12-17-2011, 06:48 PM #34
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
Thanks for following along.
Reply sent.
Thanks guys! I'll do my best to represent the Illini Bodybuilding Club. I figured there had to be a at least a few people in the club that would venture outside of the misc and find my training log.
Thanks for the support! Looking forward to see if I can get close to your conditioning this time around.
Thanks!Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-17-2011, 07:57 PM #35
- Join Date: Jul 2011
- Location: Illinois, United States
- Age: 36
- Posts: 5,096
- Rep Power: 3237
lol you are well worth venturing out of the misc for. you need to start venturing to our program's holiday party/social events so i have someone to talk protein and weights with. everytime i go to one of those things all anyone ever says to me is "sorry we dont have oatmeal here"
friends of the guys now
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12-18-2011, 07:17 AM #36
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
Yea I missed the one Thurs night because I was lifting back/chest with a buddy of mine and Fri night I needed to go have a big steak before prep started so I was unable to attend. So I didn't miss much then?
On a prep related note, I'll try to get this thing updated later today.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-18-2011, 07:32 AM #37
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12-19-2011, 06:50 AM #38
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
Yea people just don't get it, especially during prep. I get so frustrated when people try to accomidate me and make foods I can fit into my macros becasue then I have to bust out a food scale and do some math in order to be able to eat it which brings up a whole other series of questions I typically don't feel like answering.
Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-19-2011, 06:56 AM #39
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
Thursday: Back/Chest
DB Bench:
1. 100x12
2. 100x9
3. 100x7
Weighted Pull Ups:
1. 25x12
2. 25x9
3. 25x7
Incline DB Bench:
1. 85x10
2. 85x8
3. 75x12 (chest was incredibly shot at this point)
Chest Supported DB Row:
1. 85x12
2. 85x12
3. 85x10
Cable Crossovers:
1. 90x12
2. 90x12
3. 90x10
Bodymasters Hammer Pulldown:
1. 3 plates per side
2. same
3. same x8
4. 2 plates +25 x12
Pec Deck for Lower Pecs:
1. 120x15
Wide Neutral Grip Pulldown superset Lying Rope Pulldowns:
1. 180x10 ss stack x12
2. 180x8 ss stack x10
3. 180x8 ss stack x8
Cable Crossover Pulldowns:
1. 80x12
2. 80x12
3. 80x12
Assisted Pull Ups: 1 high rep drop set to failure
Friday: Legs
Hack Squat:
1. 4 plates per side x10
2. same
3. same
4. same
5. same
Leg Press:
1. 6 plates per side x12
2. same
3. same
Seated Ham Curl: (hamstrings extremely sore from Tues, so I opted out of RLDs or Glute Hams)
1. stack x12
2. stack x10
3. stack x10
4. stack x8
Standing Calf Raise:
1. 240x12
2. 240x10
3. 240x10
4. 240x8
Leg Extension:
1. 225x10
2. 225x10
3. 225x10
4. 225x10
1 Leg Kneeling Ham Curl:
1. 60x12
2. 60x10
3. 60x10
4. 60x10
Seated Calf Raise:
1. 3 plates +25 x10
2. same
3. same x8
4. same x8
Donkey Calf Raise:
1. 180x12
2. 180x12Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-19-2011, 07:00 AM #40
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
Start of Prep: 27, 29 and ? weeks out.
Weight: 195lbs
Saturday: Shoulders/Arms
Bodymasters Hammer Military:
1. 2 plates +25 x12
2. 2 platse +25 x10
3. 2 plates +25 x8
Upright Row:
1. 115x12
2. 115x10
3. 115x10
Cable Side Raise:
1. 30x12
2. 30x10
3. 30x10
Cable Rear Delts:
1. 40x12
2. 50x10
3. 50x10
BB Curl:
1. 105x10
2. 105x8
3. 95x10
Skull Crushers:
1. 115x10
3. 115x10
3. 115x10
Cable Preacher Curl:
1. 100x12
2. 100x12
3. 100x10
4. 100x10
5. 100x8
6. 100x8
Cable Pressdowns:
1. 180x12
2. 180x10
3. 180x10
Overhead Rope Extension:
1. 120x12
2. 120x12
3. 120x12
12-18 Sunday: HIIT (very difficult because 1) I hadn't done cardio in ~4 months and 2) my quads were still sore as hell from Friday)
Only a couple of days in, but things are going well so far. No real hunger, energy and strength are still fine. Hopefully I can ride this as long as it lasts.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-19-2011, 07:30 AM #41
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12-19-2011, 09:36 AM #42
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
Thanks! As far as standing OHP's, I don't really do them because they are one of the lifts that cause my SI joint and lower back to flare up so I try to stay away. I've injured my SI joint enough times, I try not to risk it with lifts that hurt. With that being said, I still squat and deadlift heavy.
Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-19-2011, 10:51 AM #43
- Join Date: Jul 2011
- Location: Illinois, United States
- Age: 36
- Posts: 5,096
- Rep Power: 3237
i remember you were having issues with it last year when i first moved here. i wonder if thats the joint that flares up whenever i "injure my back". just did a google search and thats the exact area that always flares up (left side for me).
i just started doing my standing OHP with a belt, and will never go back.
i hope you dont mind, im going to be hanging out in your log alot we will keep this **** at the top of the pagefriends of the guys now
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12-19-2011, 11:16 AM #44
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Yes very solid numbers. Just out of curiousity do you have a ball park weight you think you will be down to by the end of your cut?
"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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12-19-2011, 11:57 AM #45
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
I'm a right-sider myself. Feel free to hang out in my log. Hopefully I won't disappoint.
I don't know what I'll weight and as long as I'm lean enough I don't really care. Last time I was 162-163 or so onstage. However, I am carrying more mass than I was back then, but I also plan to get leaner. Who knows?Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-19-2011, 01:58 PM #46
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12-19-2011, 03:40 PM #47
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12-19-2011, 06:08 PM #48
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12-20-2011, 08:30 AM #49
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
Thanks! I hope so.
Thanks for the support and venturing out of the misc.
Thanks man! However, you have made a tun of improvements in the past few years. I think it is me trying to catch up with you at this point.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-20-2011, 09:03 AM #50
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12-20-2011, 09:48 AM #51
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
I plan to stick to macros through the holidays. I'll just either eat my own food or a weighed out portion of their food, assuming I know how it is prepared and can fit it in my macros. Typically, it is just much easier to bring my own food than deal with having to ask everyone what exaclty is in their food, figure out how much I can fit into my marcos, and weigh it out so that is usually the route I have gone with in the past.
Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-20-2011, 02:27 PM #52
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
12-19 Monday: Upper
DB Bench:
1. 115x8
2. 115x6
3. 115x5
Rack Chins:
1. 125x8
2. 125x8
3. 125x6
4. 125x6
DB Shoulder Press:
1. 80x8
2. 80x6
Chest Supported DB Row:
1. 100x8
2. 100x7
3. 100x6
Seated Side Raise:
1. 40x10
2. 40x8
3. 40x8
V Bar Pulldown:
1. 200x10
2. 200x10
3. 200x8
Weighted Dips:
1. 90x8
2. 90x8
3. 90x8
Standing EZ Bar Curls:
1. 110x8
2. 110x6
Seated DB Curl:
1. 50x6
2. 40x10
Skull Crushers:
1. 115x8
2. 115x8
Preacher Curl Machine:
1. 10 plates x10
12-20 Tuesday: Legs/Refeed
Weight: 193.8lbs -1.2lbs so far
Squats:
1. 315x5
2. 345x3
3. 365x2
4. 370x4
5. 380x2
6. 315x5
7. 315x5
8. 315x5
Assisted Glute/Ham Raise off Ground: 4 sets of 6
Seated Calf Raise:
1. 4 plates +35 x8
2. 4 plates +35 x6
3. 4 plates +25 x7
4. 4 plates +25 x6
5. 4 plates x8
Leg Extensions:
1. stack x8
2. stack x8
3. stack x8
Seated Ham Curls:
1. stack x8
2. stack x8
3. stack x8
Donkey Calf Raise Machine:
1. 240x10
2. 240x10
3. 240x10
So far so good. Dropped 1.2lbs in 3 days so far, don't really feel like I'm dieting. Best part is I hit a couple of PR's in the last couple of days. Leg day was a little tough because I was still somewhat sore from sprints on Sunday, but I still managed to put up some decent weights. I'm planning to pull deads on my heavy leg day next week. As for the rest of this week, because of the holiday this weekend, I'm planning to do back/chest wed, shoulders/arms thurs, legs fri, and then just do cardio sat and sun.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-20-2011, 05:37 PM #53
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
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12-24-2011, 12:02 PM #54
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12-27-2011, 06:37 AM #55
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
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12-27-2011, 06:38 AM #56
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
Pics from 26/28/? wks out, 192.8lbs (-2.2lbs in 1 wk of dieting).
http://sports.webshots.com/album/582051166vnpnVXPeter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-28-2011, 11:52 AM #57
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
12-21 Wednesday: Back/Chest (6am workout, I'm not a fan of morning workouts)
Incline DB Bench:
1. 100x10
2. 100x8
3. 100x6
Chest Supported DB Row:
1. 85x12
2. 85x12
3. 85x12
4. 85x12
DB Bench:
1. 100x8
2. 100x7
3. 80x10
Weighted Pull Ups:
1. 25x8
2. 25x6
3. bwx10
Cable Crossovers:
1. 90x12
2. 90x12
3. 90x12
Neutral Grip Pulldowns:
1. 200x10
2. 200x8
3. 200x8
Bodymasters Hammer Row:
1. 2 plates +25 x12
2. same
3. same
Lying Rope Pulldowns:
1. stack x15
2. same
3. same
4. same
12-22 Thursday: Shoulders/Arms (At Gold's Gym in Green Bay)
Hammer Strength Military Press:
1. 2 plates per side +25 x9
2. 2 plates per side+35 x5
3. 2 plates per side x10
Seated Side Raise:
1. 35x12
2. 35x10
3. 35x10
Lying Rear Raise:
1. 30x10
2. 30x10
3. 30x10
Upright Rows:
1. 115x10
2. 115x10
3. 95x12
Hammer Strength Preacher Curls:
1. 2 plates x10
2. 2 plates x10
3. 2 plates x8
4. 2 plates x8
Skull Crushers:
1. 115x10
2. 115x10
3. 115x8
3. 115x8
DB Curls:
1. 35x12
2. 35x10
3. 35x10
Dip Machine: (the mechanics of this machine worked really well for me and I was really able to kill my tris)
1. stack x12
2. stack x12
3. stack x12
Lying Cable Curl:
1. 50x15
2. 50x12
3. 50x12
Overhead Rope Extension:
1. 50x15
2. 50x15
3. 50x15
12-23 Friday: Legs (At Gold's Gym in Appleton)
Hack Squat (Much steeper than the one I'm used to):
1. 2 plates + 25 per side x10
2. 2 plates + 35 per side x10
3. 3 plates per side x6
4. 2 plates +25 per side x8
Leg Press: (I'm not a huge fan of leg pressing, but I really liked this leg press):
1. 6 plates per side x15
2. 7 plates per side x12
3. 8 plates per side x8
4. 6 plates per side x15
Assisted GHR off ground: 4 sets of 6
Mini Hack Squat Calf Raise:
1. 3 plates per side x12
2. same x12
3. same x10
4. same x10
Hammer Strength Plate Loaded 1 Leg Extension:
1. 50 per leg x10
2. 50 per leg x8
3. 50 per leg x7
4. 35 per leg x12
Hammer Strength 1 Leg Plate Loaded Lying Leg Curl:
1. 35 per leg x10
2. same
3. same
4. same
Seated Calf Raise:
1. 3 plates x12
2. 3 plates +25 x12
3. 3 plates +25 x12
4. 3 plates +25 x10
Strength still feeling good and I managed to get a few good workouts in while traveling for the holdiays. I always enjoy training at other gyms and trying out some equiptment I don't get to use on a regular basis.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-28-2011, 12:02 PM #58
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
12-26 Monday: Upper (at an anytime fitness)
DB Bench:
1. 120x5
2. 120x4
3. 110x7
Hammer Strength Pulldown:
1. 2 plates +25 per side x8
2. 2 plates +25 per side x8
3. 2 plates +25 per side x6
Hammer Strength Incline Press:
1. 2 plates per side x10
2. 2 plates per side x10
Chest Supported Row Machine:
1. 3 plates x8
2. 3 plates +25 x6
3. 3 plates +25 x5
Hammer Strength Shoulder Press:
1. 2 plates +25 x7
2. 2 plates +25 x5
3. 2 plates x10
Hammer Strength Low Row:
1. 2 plates per side x8
2. 2 plates +25 per side x8
V Bar Pulldown:
1. 200x10
2. 200x10
Seated DB Curls:
1. 45x8
2. 45x8
3. 45x8
Skull Crushers:
1. 115x8
2. 115x8
3. 115x8
Preacher Curls:
1. 95x7
2. 95x6
Cable Pressdowns:
1. 150x8
2. 150x8
Did a few more machines than normal during this workout, but it was an anytime so my exercise selection was limited. However, they did have a full line of hammer strength equipment so I figured I'd take advantage of it.
12-27 Tuesday: Lower
Weight: 191.6lbs right away in the morning
Deadlifts:
1. 405x5
2. 405x5
3. 405x5
4. 405x5
5. 405x5
6. 405x5
7. 405x5
8. 405x5
9. 405x5
10. 405x5 (YEA BUDDY! 10 sets of 5 with 405 on deads = PR)
Leg Extension:
1. stack x10
2. stack x10
3. stack x8
4. stack x8
5. stack x8
Seated Ham Curl:
1. stack x12
2. stack x12
3. stack x12
Seated Calf Raise:
1. 4 plates +35 x8
2. 4 plates +35 x6
3. 4 plates x8
4. 4 plates x8
Standing Calf Raise:
1. 225x12
2. 225x12
3. 225x10
Seated Calf Raise:
1. 4 plates x6 drop to 3 plates x8 drop to 2 plates x12
Was back home at my normal gym and had one of my best deadlifting workouts ever. I have gotten 455x5 before so I told myself I was going to do 405 for as many sets of 5 as I could. It was actually fairly easy until sets 6-7 and by the last 2 sets I was grinding out the last rep or 2, but I managed to get it. Pretty sore from this one. 25.5 wks left to improve.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-30-2011, 01:59 PM #59
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1019
12-29 Thursday: Back/Chest
DB Bench:
1. 105x10
2. 105x8
3. 105x7
4. 105x7
5. 105x6
Chest Supported DB Row:
1. 90x12
2. 90x12
3. 90x10
4. 90x10
Cable Crossovers:
1. 100x12
2. 100x10
3. 80x15
Lat Pulldown:
1. 220x10
2. 220x8
3. 200x10
4. 200x8
Pec Deck:
1. stack x12
2. stack x12
Bodymasters Hammer Row:
1. 2 plates +25 per side x12
2. same
3. same
4. same
Moto Row:
1. 50x12
2. same
3. same
Lying Rope Pulldown:
1. stack x15
2. same
3. same
12-30 Friday: Legs
Hack Squat: (felt really heavy today, I think the combo of having been dieting for a couple wks and not being fully recovered from Tuesday's deadlift craziness affected me)
1. 4 plates +25 per side x8
2. 4 plates +25 per side x6
3. 4 plates per side x10
4. 3 plates +25 per side x12
Leg Press:
1. 6 plates per side x12
2. 7 plates per side x10
3. 7 plates per side x8
Assisted Glute/Ham Raises off Ground:
1. 7
2. 6
3. 6
Donkey Calf Raise:
1. 240x12
2. 240x12
3. 240x12
4. 240x10
Leg Extension:
1. 225x12
2. 225x10
3. 225x10
4. 180x15
1 Leg Kneeling Calf Raise:
1. 60x10
2. 60x10
3. 60x10
4. 40x15
Seated Calf Raise:
1. 3 plates +25 x10
2. same
3. same
Standing Calf Raise:
1. 225x10
2. 225x8
3. 180x15
Found out recently that contest I had been targeting for a 3rd contest is at a different time next yr than it was this yr. I'm hoping to still do a 3rd show, but I'm going to have to travel. More info on that when I decide my 3rd show, but I am for sure doing the NGA Titan Classic on June 23 and NANBF St. Louis Natural on July 7.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-30-2011, 04:52 PM #60
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
10. 405x5 (YEA BUDDY! 10 sets of 5 with 405 on deads = PR)"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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