Peter Fitschen - Contest Prep 2012

[chuckles_345]

5-15 Tuesday: Lower

Deadlifts:
1. 405x5
2. 405x5
3. 405x5

Hack Squats:
1. 4 plates per side x8
2. 4 plates per side x8
3. 4 plates per side x6

Assisted Glute/Ham Raise off Ground:
1. 8
2. 8
3. 8
4. 8

Seated Calf Raise:
1. 4 plates x10
2. 4 plates x8
3. 4 plates x8
4. 4 plates x6

Leg Extension:
1. stack x8
2. stack x8

Seated Ham Curl:
1. stack x8
2. stack x8

Standing Calf Raise:
1. 240x10
2. 240x10
3. 240x8
4. 240x8






Really pumped about this workout. Yes I've hit 405x10 and I've also hit 405 for 10 sets of 5. However, that was at about 30lbs heavier. I went in at 166-167lbs and pulled 405 for 3 sets of 5 and was super pumped. The rest of the workout was alright also. Overall, I may not be the biggest person and I may not be the leanest person, but I have learned a lot about how hard I can push myself during this prep.

[adamjohn32]

nice deads man, keep beasting in the gym Pete.

[Crazyups]

yeah, no sh*t, strength is hella' impressive!! Keep pushin' Pete!!! Glad to see weight is bein' somewhat more agreeable with ya'!!

[chuckles_345]

nice deads man, keep beasting in the gym Pete.

yeah, no sh*t, strength is hella' impressive!! Keep pushin' Pete!!! Glad to see weight is bein' somewhat more agreeable with ya'!!

Thanks guys! The scale was running out of time to start going down again as I don't have that long until I step onstage so I'm glad it started moving once again.

[chuckles_345]

5-17 Thursday: Back/Chest

Weighted Pull Ups:
1. 55x10
2. 55x8
3. 45x8
4. 45x8

DB Bench:
1. 100x10
2. 100x7
3. 90x10

Bodymasters Hammer Row:
1. 3 plates per side x10
2. 3 plates per side x10
3. 3 plates per side x10
4. 3 plates per side x10

Bodymasters Hammer Bench:
1. 2 plates per side x12
2. 2 plates per side x12
3. 2 plates per side x12

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. 2 plates +25 per side x12
3. 2 plates +25 per side x10
4. 2 plates +25 per side x10

Pec Deck:
1. stack x15
2. stack x12

Reverse Grip Row Machine:
1. 180x12
2. 180x12
3. 180x12

Cable Crossovers:
1. 80x15
2. 80x12

Lying Rope Pulldowns:
1. stack x15
2. stack x15
3. stack x15





Early morning workout this morning. Took me a little while to get going, but I managed to have a solid workout. My strength is still holding fairly strong. I'm still within ~3 reps on everything basically from offseason strength and stronger than I was when I STARTED my last prep in 2008. I was looking really lean and dry this morning for some reason, particularily in my mid-section. I'm planning to do a run through with the dream tan at 3 weeks out and hopefully some of the nastyness and detail will be able to be captured by camera once I get leaner. I (and others that have seen me pose in person recently) feel that the pictures I've been taking don't reflect my current level of leanness becasue the light just reflects off of my white-ness. Don't get me wrong, I still need to get leaner, but that is always good to hear.

As for the next couple of weeks, life is going to be pretty hectic. I have HIIT in a few minutes and then am heading out of town Thurs-Sun for a wedding. I'll be be back all day Monday, but then will be out of town again Tuesday for research training in Indy. I'll have normal days Wed and Thurs next week and then will be out of town Fri-Mon to the in-laws. So basically I'll be gone at least part of 9 of the next 12 days. However, I will be packing my food and getting all of my meals and workouts in so I don't expect to miss anything and continue to make progress.

[chuckles_345]

I've been out of town the past few days back in La Crosse, WI where I lived for 6yrs. Trained at my old gym, "Iron Physique Gym" on Fri and Sat. Here are some pics from the gym. It is truly the most hardcore, best gym I've ever trained at. I really missed this place:

http://community.webshots.com/album/582826861dMwmWE





5-18 Friday: Legs

V Squat:
1. 4 plates per side x12
2. 4 plates +25 per side x10
3. 4 plates per side x10
4. 3 plates per side x15

Leg Press:
1. 6 plates per side x12
2. 5 plates per side x20

Glute/Ham Raise (actual GHR Machine):
1. bw x12
2. 10x10
3. 20x8
3. bw x12

Leg Extensions:
1. 225x12
2. 225x12
3. 225x10
4. 200x12
5. 175x15
6. 150x15

Standing Calf Raise:
1. 600x10
2. 600x10
3. 600x8
4. 480x12
5. 480x12
6. 480x10

Lying Ham Curl:
1. 140x10
2. 140x10
3. 120x15
4. 120x15

Seated Calf Raise:
1. 140x12
2. 140x10
3. 90x20
4. 90x20








5-19 Shoulders/Arms

Military Press (with a really badass bar that wraps around your head so you don't have to go in front or behind your head on these):
1. 135x10
2. 145x10
3. 155x8

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x10

Rear Delts on Pec Deck:
1. 125x15
2. 125x12
3. 125x12

Side Raise Machine:
1. 80x12
2. 80x12
3. 80x12

Barbell Curl:
1. 95x12
2. 95x12
3. 95x12

Skull Crushers:
1. 115x10
2. 115x10
3. 115x8

Seated DB Curls:
1. 35x12
2. 35x12
3. 35x12

V Bar Pushdowns:
1. 144x12
2. 144x10
3. 120x15

Cable Preacher Curls:
1. 80x15
2. 90x12
3. 100x10

Overhead Rope Extension:
1. 96x15
2. 96x15
3. 96x15






2 great workouts the past 2 days. Overall, my trip has been nothing but problems (car, camera, computer, food scale all had issues the same day), but everything is fixed now. Despite that, I've just been crushing it in the gym and had 2 great workouts. It is really hard not to have a good workout in a gym atmosphere like this. I really miss this gym. I've said it many times and I'll say it again I'm sure, I trained at this gym for 6yrs while living in La Crosse and it is to this day the best gym I've ever trained at. I hope to get back at some point in the future for another workout soon.

[chuckles_345]

5/7/8 Weeks Out:

Weight: 165.2lbs


Current Pics (Dif lighting due to being out of town in a hotel):
http://sports.webshots.com/album/582823673eVByVv




Crushed my weight loss plateau this week losing 2.8lbs. Weight loss has been anything but linear lately. I lose 2-3lbs, get stuck for 1-2 weeks, then lose 2-3lbs, etc. lately. Hopefully I'll be able to keep this going and lose the last little bit over the next 5 wks.

[triplewhammy]

GHR Machine??? That is relevant to my interests.

P.S. U R Shredded...

[chuckles_345]

GHR Machine??? That is relevant to my interests.

P.S. U R Shredded...

Roughly this:

http://www.google.com/imgres?imgurl=...d=0CJEBEPUBMAQ


Check out the pics of the gym above. i'm sure if it is visible in any of the pics though....

As for being shredded, I get pissed off every week because I am so white and the camera is so old and crappy it just does not show the detail. I have cross striations on my outer quads and my serratus is rediculous these days and I'm more vascular than I've ever been, but I can't seem to get any of those things to show up in pics. Regardless, I still don't think I'm lean enough. I guess that is why I still have 5 wks to get leaner. There are going to be some really really good bodybuilders doing the shows I'm doing (NGA Titan Classic super pq, NANBF St. Louis Natural, and NGA Alabama Open super pq). I personally don't know that I am at the level to actually win a pro card at this point in my bodybuilding journey, I'm just hoping to hold my own and not get blown away. I'm only 26, most naturals are at there best 38-43ish from what I've seen so my best days are still ahead. With that being said, I'm just going to work my ass off, get leaner, and see where the chips fall.

[Vanguard1965]

I think you look fantastic and if its even better then the pictures then its going to show on the stage and that's where it matters. I can't wait to see pictures when you are all tanned up! I think you have a great outlook on your long term focus in the sport. All any of us can do it try and come better then the last time.

[triplewhammy]

Roughly this:

http://www.google.com/imgres?imgurl=...d=0CJEBEPUBMAQ


Check out the pics of the gym above. i'm sure if it is visible in any of the pics though....

As for being shredded, I get pissed off every week because I am so white and the camera is so old and crappy it just does not show the detail. I have cross striations on my outer quads and my serratus is rediculous these days and I'm more vascular than I've ever been, but I can't seem to get any of those things to show up in pics. Regardless, I still don't think I'm lean enough. I guess that is why I still have 5 wks to get leaner. There are going to be some really really good bodybuilders doing the shows I'm doing (NGA Titan Classic super pq, NANBF St. Louis Natural, and NGA Alabama Open super pq). I personally don't know that I am at the level to actually win a pro card at this point in my bodybuilding journey, I'm just hoping to hold my own and not get blown away. I'm only 26, most naturals are at there best 38-43ish from what I've seen so my best days are still ahead. With that being said, I'm just going to work my ass off, get leaner, and see where the chips fall.

Ah ok yeah yeah I use that machine at Gold's Bloomington...didn't know if you were referring to something different. As far as the show goes, I could see you being a tad leaner and 5 weeks is PLENTY of time to get there. I'm pretty much in the same boat as you, I'm going to make my best run at a pro card this fall but I won't step on stage unless I have glute striations.

[chuckles_345]

I think you look fantastic and if its even better then the pictures then its going to show on the stage and that's where it matters. I can't wait to see pictures when you are all tanned up! I think you have a great outlook on your long term focus in the sport. All any of us can do it try and come better then the last time.

Ah ok yeah yeah I use that machine at Gold's Bloomington...didn't know if you were referring to something different. As far as the show goes, I could see you being a tad leaner and 5 weeks is PLENTY of time to get there. I'm pretty much in the same boat as you, I'm going to make my best run at a pro card this fall but I won't step on stage unless I have glute striations.

Thanks guys! I question if I will be able to get lean enough to have glute striations at this point. In reality, other than my hams/glutes and tad in my lower back/quads, there isn't a tun of fat left on me so hopefully it will come off in those areas. Either way, I got probably 5-7lbs heavier than I should have in the offseason. In reality, I didn't lose any strength until I got down to the 180-185 range which tells me most everything above that was pretty much all junk. I probably should have stayed 185-190 last offseason instead of pushing it up to 195ish by the end of the offseason. Either way, I gave myself 27wks to the first contest and am leaner than I've ever been at this point and will continue to push for the next 5 wks to see just how lean I can get.

[triplewhammy]

Hey it could be worse, you could've ballooned up to 220 like me LOL!

[Crazyups]

Thanks guys! I question if I will be able to get lean enough to have glute striations at this point. In reality, other than my hams/glutes and tad in my lower back/quads, there isn't a tun of fat left on me so hopefully it will come off in those areas. Either way, I got probably 5-7lbs heavier than I should have in the offseason. In reality, I didn't lose any strength until I got down to the 180-185 range which tells me most everything above that was pretty much all junk. I probably should have stayed 185-190 last offseason instead of pushing it up to 195ish by the end of the offseason. Either way, I gave myself 27wks to the first contest and am leaner than I've ever been at this point and will continue to push for the next 5 wks to see just how lean I can get.

LOL, dude I think you are in a GREAT place. Whereas, at 6 weeks out I felt REALLY comfortable, now that Layne and I have also decided on a show which is just 3(!) weeks away as well, some of my doubts have started to creep in as well. We just gotta' keep pushin. At the end of the day, as long as we busted ass, you can leave nothing on the table. Really though, I think you're sittin' pretty!

[FATHER FLEX]

Here we go! You have to get about this lean once you have been at it for a while to see the changes that the offseason has brought, and it surely has. Even with the way "flatness" distorts symmetry you are showing big improvements in that department.

[chuckles_345]

Hey it could be worse, you could've ballooned up to 220 like me LOL!

I think that when you are relatively young like us, you need to put on enough weight to be able to move some heavy weight and make progress. I think this is moreso important for younger guys in their 20's than more experienced competitors in their late 30's and 40's. The trick is to just to find the happy place where you have gained enough weight in the offseason to move heavy weight and make progres, but stay lean enough to make prep easier.

LOL, dude I think you are in a GREAT place. Whereas, at 6 weeks out I felt REALLY comfortable, now that Layne and I have also decided on a show which is just 3(!) weeks away as well, some of my doubts have started to creep in as well. We just gotta' keep pushin. At the end of the day, as long as we busted ass, you can leave nothing on the table. Really though, I think you're sittin' pretty!

Thanks! You were shredded at 8 weeks out and I am sure you will be just fine in 3 weeks. I'm hoping to come in as lean as you are currently.

Here we go! You have to get about this lean once you have been at it for a while to see the changes that the offseason has brought, and it surely has. Even with the way "flatness" distorts symmetry you are showing big improvements in that department.

Thanks! That really means a lot coming from someone at your level. Glad to see busing my ass in the gym during my extended 4yr offseason has paid off. Layne has told me he thinks I put 5lbs solid muscle on. I'm currently about 5lbs over what I bottomed out at last time before filling back out and am as lean if not leaner than I was last time. I may not compete any heavier, however, I will be leaner that is for sure.

[Frankdaddy]

GREAT changes bro. I think it is just your camera mostly, but looking closely I can see a big change in your hammies and back + everything else as well. I think if you took some pics outside in very early morning or late evening then you would have some better lighting to showcase some pleasing pictures that you are looking for + show anything you are looking for that you may need to fix.

[Quelly]

dude youre very close to being all the way there my man, tuck those glutes under on the back shots and I bet you'd see some more detail there, also those lats are looking good, lean back a bit more in the back relaxed and lat spread shot and that taper would improve a touch too, dude, HUGE changes from last time

[chuckles_345]

GREAT changes bro. I think it is just your camera mostly, but looking closely I can see a big change in your hammies and back + everything else as well. I think if you took some pics outside in very early morning or late evening then you would have some better lighting to showcase some pleasing pictures that you are looking for + show anything you are looking for that you may need to fix.

Thanks! Yea my camera is pretty crappy and I'm really white so its not the ideal combo. However, in 2 weeks I plan to do a test run with the dream tan and plan to take some pics outside. It will be interesting to see how I look when I'm actually tan.

dude youre very close to being all the way there my man, tuck those glutes under on the back shots and I bet you'd see some more detail there, also those lats are looking good, lean back a bit more in the back relaxed and lat spread shot and that taper would improve a touch too, dude, HUGE changes from last time

Thanks! I'll def work on those couple of posing tweaks. Just under 5 more weeks to get even leaner.

[chuckles_345]

5-21 Monday: Upper

Weighted Pull Ups:
1. 70x7
2. 70x7
3. 70x6
4. 70x5

Chest Supported DB Row:
1. 90x8
2. 90x8
3. 90x8

V Bar Pulldown:
1. 220x8
2. 220x8
3. 220x8

DB Bench:
1. 110x5
2. 110x5
3. 100x8

Lying Shoulder Press Machine:
1. 240x8
2. 240x8

Seated Side Raise:
1. 40x10
2. 40x8

Preacher Curls:
1. 95x10
2. 95x9
3. 95x8
4. 95x8

Weighted Dips:
1. 115x6
2. 115x5
3. 90x8
4. 90x8





Really dragging today. The combo of the weekend and being on campus working from 6:30am-4pm took it out of me, but I got some caffeine in me and got it done. Strength is still fairly solid and better than what it was when I started my 08 prep. I weigh in tomorrow morning and will be doing heavy legs. I plan to see what I have in the tank these days for squats. Just over 1 month to go....

[chuckles_345]

4.5 / 6.5 / 7.5 Weeks Out:

Weight: 165.2lbs


Well my weight hasn't moved since Saturday. Layne still wants me to lose a little more and has give my cardio a pretty good bump. Cardio and diet are now pretty much where they were at the end of my last prep; however, I'm ~5lbs heavier and as lean if not leaner at this point than the last time I competed. 4.5 weeks to keep getting leaner.

[chuckles_345]

5-22 Tuesday: Legs

Squats: (these felt terrible mechanically speaking)
1. 315x3
2. 325x3
3. 335x3
4. 275x8

Hack Squat:
1. 4 plates per side x8
2. 4 plates per side x8

Assisted Glute/Ham Raise off Ground:
1. 8
2. 8
3. 8
4. 8

Seated Calf Raise:
1. 4 plates x10
2. 4 plates x8
3. 4 plates x8
4. 4 plates x7

1 Legged Extension:
1. 120x10
2. 120x10
3. 120x10

1 Leg Kneeling Ham Curl:
1. 60x10
2. 60x10
3. 60x10

Mini Hack Squat Calf Raise:
1. 5 plates per side x10
2. 5 plates per side x10
3. 5 plates per side x10
4. 5 plates per side x10





This was quite possibly my worst workout of my entire prep. Nothing felt overly heavy, I just mechanically did not feel like things lined up for me on squats. With that being said, I still got 2x bw squat for a triple at 4.5wks out so I can't complain too much, however, I am officially lean enough that my squat blows because I have no stability in the hole to stay upright. In other news, Layne has upped my cardio so I am now up to 4 HIIT sessions and 2 LI sessions per wk. Heavy leg day (tuesdays) will be the only day I don't do cardio at this point. It is going to be a miserable last 4.5 wks, but it will be worth it in the end when I'm leaner than most everyone else onstage.

[Crazyups]

Keep Killin' it Pete!! You strong Sumunagun!!! Almost there!!

[chuckles_345]

Keep Killin' it Pete!! You strong Sumunagun!!! Almost there!!

Thanks! Strength isn't quite what it used to be when I was ~30lbs heavier, but it is what it is. I just have to keep pushing so I can try to get 1/2 as lean as you. Your latest pics are insane!

[Crazyups]

Thanks! Strength isn't quite what it used to be when I was ~30lbs heavier, but it is what it is. I just have to keep pushing so I can try to get 1/2 as lean as you. Your latest pics are insane!

Pete, give yourself some credit man!! I honestly think you're bein' overcritical on your latest pics...I mean, you are in a PERFECT place, your latest pics show DEFINITE "lean" than two weeks prior. I think the changes have been very impressive and your in the right direction, undoubtedly!!

[chuckles_345]

Pete, give yourself some credit man!! I honestly think you're bein' overcritical on your latest pics...I mean, you are in a PERFECT place, your latest pics show DEFINITE "lean" than two weeks prior. I think the changes have been very impressive and your in the right direction, undoubtedly!!

Thanks for the support! Are you competing in St. Louis or just attending?

[Crazyups]

Thanks for the support! Are you competing in St. Louis or just attending?

Haven't mentioned it to Layne yet, but we'll see how the shows on the 9th and 30th of June go, but more than likely..competing.

[chuckles_345]

Haven't mentioned it to Layne yet, but we'll see how the shows on the 9th and 30th of June go, but more than likely..competing.

Awesome! Glad I'm a short guy so I won't have to deal with you in my class haha. Best of luck in your upcoming contests. I'd be shocked if you weren't the most conditioned guy onstage espeically since both shows are smaller non-pq's.

[chuckles_345]

5-24 Thursday: Back/Chest

Weighted Pull Ups:
1. 55x10
2. 55x8
3. 45x8
4. 45x8

DB Bench:
1. 100x8
2. 90x10
3. 90x8

Chest Supported DB Row:
1. 85x10
2. 85x8
3. 75x12
4. 75x10

Incline DB Bench:
1. 70x12
2. 70x12
3. 70x10

V Bar Pulldowns:
1. 180x12
2. 180x10
3. 180x10
4. 180x10

Bodymasters Hammer Bench:
1. 2 plates per side x12
2. 2 plates per side x10

Reverse Grip Row Machine:
1. 180x12
2. 180x12
3. 180x12

Cable Crossovers:
1. 80x15
2. 80x15

Lying Rope Pulldowns:
1. stack x15
2. stack x15
3. stack x15





Busy day as I will be out of town Fri-Mon and when I get back basically the rest of my lab will be gone Tues-at least Sun so I will be covering a lot of things on my own. Went to the gym early for HIIT, spent most of the day straightening out what I need to cover for everyone else next week. Went back to the gym for back/chest. Not the greatest workout. Strength has really taken a hit over the past week or so since Layne made the last series of changes, but all I can do is this point and get in the gym and move what I can move. At this point I need to just bust my ass and try to get as lean as possible.

[Crazyups]

Awesome! Glad I'm a short guy so I won't have to deal with you in my class haha. Best of luck in your upcoming contests. I'd be shocked if you weren't the most conditioned guy onstage espeically since both shows are smaller non-pq's.

Man, I'm honestly not even thinking about it. I just need to keep pushin' and bring MY best package and be as naive as possible. On that note, can't wait to see your progression pics this week! I was where you are last week, felt like total ass!! Keep killin' it Pete!!