Peter Fitschen - Contest Prep 2012

[bieberhole69]

woot woot, body pump represent!!

[ConLaV]

Go time my friend... 'One day at a time'

[Vanguard1965]

I am in on this! Good luck Peter!

[chuckles_345]

In. Photoshoot shots are juicy

Thanks for following along.

Pete, sent you PM

Reply sent.

Illini Bodybuilding up in here!

Illini Bodybuilding represent. Subbed, Peter. Time to dominate!

Good luck Peter! IBBC

woot woot, body pump represent!!

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.

Go time my friend... 'One day at a time'

Thanks for the support! Looking forward to see if I can get close to your conditioning this time around.

I am in on this! Good luck Peter!

Thanks!

[bieberhole69]

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"

[chuckles_345]

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"

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.

[bieberhole69]

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.

lol yeah i skipped the thing friday (eff that) and got my lift in before the thing on thursday. my boss (M.B...) was like "im buying your beer" and im like ya just water...

[chuckles_345]

lol yeah i skipped the thing friday (eff that) and got my lift in before the thing on thursday. my boss (M.B...) was like "im buying your beer" and im like ya just water...

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.

[chuckles_345]

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. 180x12

[chuckles_345]

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.

[bieberhole69]

solid numbers bro.

just for curiosities sake do you ever implement standing OHPs?

[chuckles_345]

solid numbers bro.

just for curiosities sake do you ever implement standing OHPs?

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.

[bieberhole69]

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.

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 page

[Vanguard1965]

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?

[chuckles_345]

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 page

I'm a right-sider myself. Feel free to hang out in my log. Hopefully I won't disappoint.

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?

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?

[Vanguard1965]

Well here is hoping you come in heavier and leaner this time around.

[nemenetes]

In and subb'd. Gotta represent Illini BBC!

[triplewhammy]

Subbed to the dude who beat me back in '08

[chuckles_345]

Well here is hoping you come in heavier and leaner this time around.

Thanks! I hope so.

In and subb'd. Gotta represent Illini BBC!

Thanks for the support and venturing out of the misc.

Subbed to the dude who beat me back in '08

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.

[Frankdaddy]

Appears lifting is going well. Are you planning on gunning out the holidays with weighed out Macros or do you eyeball te food already made to eat with particular members of the family.friends, etc?

[chuckles_345]

Appears lifting is going well. Are you planning on gunning out the holidays with weighed out Macros or do you eyeball te food already made to eat with particular members of the family.friends, etc?

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.

[chuckles_345]

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.

[Vanguard1965]

So far so good. Dropped 1.2lbs in 3 days so far, don't really feel like I'm dieting.

I hope that's how my cut goes. The diet I did to get down to 9% was only 7 weeks long and I was finding it difficult at the end so the thought of going 16 weeks is not something I am looking forward too. Nice work on the PR's btw!

[TigerStealth]

damn 380 squats at 193 is pretty crazy. I also get sore from sprints, after doing them for a few weeks though i adapt and dont get too sore. First couple times i do them my traps even get sore haha.

[chuckles_345]

I hope that's how my cut goes. The diet I did to get down to 9% was only 7 weeks long and I was finding it difficult at the end so the thought of going 16 weeks is not something I am looking forward too. Nice work on the PR's btw!

Thanks! Good luck with your cut.

damn 380 squats at 193 is pretty crazy. I also get sore from sprints, after doing them for a few weeks though i adapt and dont get too sore. First couple times i do them my traps even get sore haha.

That really wasn't much of anything. My buddy was in the rack next to me working up to 550 to parallel for a couple of singles. Granted he is 240ish, but it was still some good motivation.

[chuckles_345]

Pics from 26/28/? wks out, 192.8lbs (-2.2lbs in 1 wk of dieting).

http://sports.webshots.com/album/582051166vnpnVX

[chuckles_345]

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.

[chuckles_345]

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.

[chuckles_345]

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.

[Vanguard1965]

10. 405x5 (YEA BUDDY! 10 sets of 5 with 405 on deads = PR)

Grats man! Your moving some serious weight.