Peter Fitschen - Contest Prep 2012

[Bnizzle163]

Looked over your old and new pics and compared them. You have definitely added some quality size, Pete! Looking forward to seeing you peeled. Illinois represent! WUT

[Frankdaddy]

Wow 405 for 10 sets of 5 would suck. What would cause you to perform that madness my dude.

Happy holidays bro, good luck with the dieting. Luckily we are only a few weeks in, so no biggie I am sure on your end either.

[chuckles_345]

Grats man! Your moving some serious weight.

Thanks! I'm not the strongest guy in the gym, but I try to throw some heavy weight around.

[chuckles_345]

Looked over your old and new pics and compared them. You have definitely added some quality size, Pete! Looking forward to seeing you peeled. Illinois represent! WUT

Thanks for the support. Glad to hear the last 3.5yrs of offseason wasn't a waste. It has been so long since I've been lean, I'm curious to see what everything looks like. I haven't been stage lean since April of 2008, but I did get down to within 15lbs of stage weight during the summer/fall of '09; however, since then I've been hovering between 20-35lbs of stage weight.

Wow 405 for 10 sets of 5 would suck. What would cause you to perform that madness my dude.

Happy holidays bro, good luck with the dieting. Luckily we are only a few weeks in, so no biggie I am sure on your end either.

Yea those deadlifts were brutal, but I started pulling, felt really good so I just kept going. By the time I got to 6-7 sets, I told myself I was getting 10. I grinded a little on the last couple of sets, but I managed to get them. Dieting hasn't been too terrible so far, however, I'm sure Layne will be making plenty of changes throughout the process that will make things not quite as enjoyable. Glad to hear your prep is going well so far also.

[chuckles_345]

25, 27, and ? wks out

Weight: 191.4lbs

Current Pics:
http://sports.webshots.com/album/582088293SlQbHk

[RichKnapp]

Hey Pete when you up my way next?

[chuckles_345]

Hey Pete when you up my way next?

I was up there for about 3 days over xmas break, but was sharing a car so I just got to golds in green bay when I could because it was close. I probably won't be up there until summer, but we definately should plan a workout the next time I'm up there. How long until your pro debut?

[chuckles_345]

12-31 Saturday: Shoulders/Arms

DB Shoulder Press:
1. 75x10
2. 75x10
3. 75x8

Smith Upright Rows:
1. 45 per side x12
2. 55 per side x10
3. 70 per side x7

Seated Side Raise superset Twisting Rear Delt Raise:
1. 35x12/22.5x15
2. 35x10/25x12
3. 35x10/25x10

Straight Bar Preacher Curls:
1. 65x12
2. 75x12
3. 85x10
4. 90x8

PJR Pullovers:
1. 85x12
2. 95x12
3. 105x10
4. 105x10

Seated DB Curl:
1. 40x10
2. 40x8
3. 40x8

Smith Close Grip Bench:
1. 2 plates per side x10
2. same
3. same x8

Curls using blue bands: 3 sets to failure

Overhead Rope Extension:
1. 120x15
2. 140x12
3. 150x10








1-2 Monday: Upper:

Incline DB Bench:
1. 105x8
2. 105x6
3. 105x5

Neutral Grip Pull Ups:
1. 45x8
2. 45x7
3. 45x6

Weighted Dips:
1. 90x8
2. 90x8

Rack Chins:
1. 120x8
2. 120x8
3. 120x8

Upright Rows:
1. 115x10
2. 115x10
3. 115x10

Chest Supported DB Rows:
1. 100x6
2. 90x8

DB Shrugs:
1. 130x10
2. 130x8
3. 130x8

Reverse Grip Pulldown Machine:
1. stack x8

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

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8
4. 115x8







Tuesday: Lower

Band Squats with Orange Bands:
1. 275x3
2. 295x3
3. 315x3
4. 335x2 (Very disapoined here, i've gotten 345x3 before)
5. 315x3

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

RDL:
1. 315x8
2. 335x8 (Pretty sure that is a pr or at least matched a pr)

Leg Extension:
1. stack x8
2. stack x8
3. stack x8

Seated Ham Curl:
1. stack x10
2. stack x10
3. stack x10

Mini Hack Squat Calf Raise:
1. 5 plates x10
2. 5 plates +25 x10
3. 6 plates x8
4. 6 plates x6

Seated Calf Raise:
1. 4 plates x8
2. same
3. same
4. same





Nothing too spetacular in the gym as of late. Had a great pump on Saturday and still moving weight on my heavier days Monday and Tuesday. I was pretty disappointed with my heavy band squats. I think the fact I'm not bloated 24/7 from eating 3800kcal/day like I as in the offseason is already affecting my ability to stay upright on these. In other prep related news, I've decided my 3rd contest will be on July 14. I'm still up in the air between INBA Muscle Maddness in Missouri or traveling and going to the NGA Alabama Open, but it will be one of those 2 which makes me 24.5 wks out from NGA Titan Classic, 26.5 wks out NANBF St. Louis, and 27.5 wks out contest #3.

[RichKnapp]

I was up there for about 3 days over xmas break, but was sharing a car so I just got to golds in green bay when I could because it was close. I probably won't be up there until summer, but we definately should plan a workout the next time I'm up there. How long until your pro debut?

The Gold's on "OO" closed down. The one in Menasha I stopped going to because it became a social statment and meeting place for soccer moms. I just w/o at home now.

If things go as I hope my first pro show will be in 2013 eather in Ohio at the Buckeye or WI at the USA Central. They may do 2 cards at the Buckeye for w/c if there is a turn out like last year to build and get 3 mens then have a starter show in 2013 with the 3 guys. Looks like there will be 3 female w/c at the Buckeye this year, so the first female WNBF w/c pro may get crowned this year.

It would be great to w/o with you again. When you get a date for sure get ahold of me please. ^5

[chuckles_345]

The Gold's on "OO" closed down. The one in Menasha I stopped going to because it became a social statment and meeting place for soccer moms. I just w/o at home now.

If things go as I hope my first pro show will be in 2013 eather in Ohio at the Buckeye or WI at the USA Central. They may do 2 cards at the Buckeye for w/c if there is a turn out like last year to build and get 3 mens then have a starter show in 2013 with the 3 guys. Looks like there will be 3 female w/c at the Buckeye this year, so the first female WNBF w/c pro may get crowned this year.

It would be great to w/o with you again. When you get a date for sure get ahold of me please. ^5

Will do.....keep me updated on your contest plans.

[RichKnapp]

Will do. You keep pushing the iron. ^5

[chuckles_345]

1-5 Thursday: Back/Chest

DB Bench:
1. 105x10
2. 105x8
3. 105x8
4. 105x8 (volume pr for sure)

Weighted Pull Ups:
1. 25x12
2. 25x10
3. 25x9
4. 25x8

Incline DB Bench:
1. 85x9
2. 85x8
3. 70x10 (completely died on this set)

Chest Supported DB Row:
1. 85x10
2. 85x10
3. 85x9
4. 85x8

Pec Deck:
1. stack x12
2. stack x12
3. stack x12

Neutral Grip Pulldown:
1. 200x10
2. 200x8
3. 200x8

Lying Rope Pulldown:
1. stack x15
2. same
3. same
4. same

Cable Crossover Pulldown:
1. 100x12
2. 100x12

Assisted Pull Ups: 1 drop set to failure





Solid workout. It has been hit and miss lately with my training, but during this workout I felt like I was still in the offseason. Really moved some weight and got some good pumps.

[Vanguard1965]

Solid workout. It has been hit and miss lately with my training, but during this workout I felt like I was still in the offseason. Really moved some weight and got some good pumps.

Great workout Peter! I can only hope to one day move this kind of weight.

[Bnizzle163]

PR while dieting... way to get things rollin in the right direction, Pete!

[chuckles_345]

Great workout Peter! I can only hope to one day move this kind of weight.

Thanks! I'm sure you will get there.

PR while dieting... way to get things rollin in the right direction, Pete!

Thanks. Lately, I've had days where I've felt strong and days where everything feels heavy. That just happened to be a day where I felt strong. Unfortunately, weight loss is starting to slow which means there may be some adjustments coming soon which may make days like this less frequent.

[Quelly]

Hey dude, you get my text about biochemistry and metabolism last night?

[chuckles_345]

Hey dude, you get my text about biochemistry and metabolism last night?

Got it and reply sent. Sorry it took me so long to get back to you.

[Quelly]

Got it and reply sent. Sorry it took me so long to get back to you.

Hey its all good at least you got back to me...unlike a naughty Dr of nutritional science who has the time to set world deadlift records but not to teach me about alpha and beta receptors via texting!

[chuckles_345]

Hey its all good at least you got back to me...unlike a naughty Dr of nutritional science who has the time to set world deadlift records but not to teach me about alpha and beta receptors via texting!

What exactly are you wondering about alpha and beta receptors? That could turn into a crazy text explanation.

[chuckles_345]

1-6 Friday: Legs

Speed Squats: 6 sets of 3 with 225 and orange bands

Hack Squats:
1. 4 plates per side x10
2. 4 plates per side x10
3. 4 plates per side x8
4. 4 plates per side x8

Leg Press:
1. 6 plates per side x15
2. 6 plates per side x15

Assisted Glute/Ham Raise off ground: 4 sets of 6

Standing Calf Raise:
1. 225x12
2. 225x12
3. 225x10
4. 225x10

Leg Extension:
1. 150x20
2. 150x15

1 Leg Kneeling Ham Curl:
1. 40x15
2. 40x15

Donkey Calf Raise:
1. 180x15
2. 180x12
3. 180x12
4. 180x10









1-7 Saturday Shoulders/Arms

DB Shoulder Press:
1. 80x8
2. 80x6
3. 80x5

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

Cable Side Raise:
1. 40x12
2. 40x10
3. 40x8

Cable Rear Delts:
1. 50x15
2. 50x12
3. 50x10

Incline DB Curls:
1. 40x8
2. 35x10
4. 35x10

Decline Skull Crushers:
1. 95x12
2. 105x12
3. 105x10

Barbell Curls:
1. 85x12
2. 85x10
3. 85x10

Cable Pressdowns:
1. 180x12
2. 180x12
3. 180x12

Preacher Curl Machine:
1. 70x12
2. 70x12
3. 70x12

Overhead Rope Extension w/ heavier stack:
1. 50x15
2. 50x15
3. 50x15
4. 50x15

DB Curls: 1 giant drop set down the rack






Had a couple of solid workouts lately. Leg strength seems to be down a rep or 2, but I told myself I was going to kill my legs at all costs and that is exactly what I did. Shoulders and arms day had a decent pump and moved some weight also.

[chuckles_345]

24/26/27 wks out

Weight: 191.0 lbs

Pictures: http://sports.webshots.com/album/582132658nXXHME



As you probably have noticed, weight loss has slowed some. I only dropped about 1/2lb this week. Hopefully things get back on track this week or I'm guessing Layne will be making some adjustments.

[Quelly]

What exactly are you wondering about alpha and beta receptors? That could turn into a crazy text explanation.

Probably why he didn't text me back after the first "what?" text he sent back lol, but I was more hoping to get something over the phone, via email or something like that...BTW thanks for the link to the radio cast

and I was specifically wondering about the mechanism of action of caffeine

[ConLaV]

2011 You win the big screen TV... 2012 Pro Card? NANBF St. Louis Natural looks promising Pete haha, one day at at time my man.

[Frankdaddy]

PIcs are lookign awesome, you look tight, and I am jeaous of those lats from the front...Very appealing bro! I also feel ya on the weight loss slowing down, I have not had any changes for 5 weeks, I wish it could continue this way for a few months

[chuckles_345]

Probably why he didn't text me back after the first "what?" text he sent back lol, but I was more hoping to get something over the phone, via email or something like that...BTW thanks for the link to the radio cast

and I was specifically wondering about the mechanism of action of caffeine

No problem. Sorry I didn't really have an answer for you.

2011 You win the big screen TV... 2012 Pro Card? NANBF St. Louis Natural looks promising Pete haha, one day at at time my man.

Winning that 42 inch flat screen tv in a raffle at the st. louis contest was pretty awesome last yr, but if I somehow manage to walk out of there with a pro card, that would be so much better. I don't know if that will be doable this time around though. All I can do is get as lean as possible and see who shows up. My goal this year is to just be in contention at every show I do.

PIcs are lookign awesome, you look tight, and I am jeaous of those lats from the front...Very appealing bro! I also feel ya on the weight loss slowing down, I have not had any changes for 5 weeks, I wish it could continue this way for a few months

Thanks. I've always had pretty good lats from the front, but unfotunately they don't look as good from the back. Hopefully as I get leaner and my waste shrinks that will help some from the back. As far as weight loss slowing down, it seems to have picked back up again so I can't complain at this point. I actually did the math on what my macros add up to calorie-wise the other day and I'm still eating ~2800 on regular days and ~3300 on refeeds and with only 2 cardio sessions a week, I can't complain.

[chuckles_345]

1-9 Monday: Upper

Weighted Neutral Grip Pull Ups:
1. 50x8
2. 50x7
3. 50x6

Chest Supported DB Row:
1. 95x8
2. 95x7
3. 95x7

Rack Chins:
1. 120x8
2. 120x6

Incline DB Bench:
1. 110x6
2. 110x5
3. 110x5

Weighted Dips:
1. 90x8
2. 90x8

Seated Side Raise:
1. 40x10
2. 40x10
3. 40x10
4. 40x8

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

Skull Crushers:
1. 115x10
2. 115x10
3. 115x9
4. 115x9

[chuckles_345]

23.5/25.5/26.5 weeks out

Weight: 189.8lbs (-1.2lbs since Sat, -1.8lbs since last Tues, -5.2lbs in 3.5 wks of dieting)

Glad to see that weight loss has started again. I was getting a little nervous when I was stating to plateau so early on in my prep a week ago or so, however, I still appear to be losing so I can't complain.

[Bnizzle163]

23.5/25.5/26.5 weeks out

Weight: 189.8lbs (-1.2lbs since Sat, -1.8lbs since last Tues, -5.2lbs in 3.5 wks of dieting)

Glad to see that weight loss has started again. I was getting a little nervous when I was stating to plateau so early on in my prep a week ago or so, however, I still appear to be losing so I can't complain.

Right on the $$.

Keep it up

[chuckles_345]

Right on the $$.

Keep it up

Thanks!

[chuckles_345]

1-10 Tuesday: Legs

Band Squats with Orange Bands:
1. 275x3
2. 295x3
3. 315x3
4. 335x3 (I was determined to get this after last weeks disappointment)
5. 315x3

RLD:
1. 315x8
2. 345x8 (Probably a PR)
3. 365x6 (Definately a PR)

Leg Extension:
1. stack x10
2. stack x8
3. stack x8

Seated Ham Curl:
1. stack x10
2. stack x8
3. stack x8

Seated Calf Raise:
1. 4 plates +25 x8
2. same
3. 4 plates +25 x6
4. 4 plates x10

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




Dropped below 190lbs for the first time this prep and had a solid leg workout tonight. Hit some big weights on my squats and deadlifts including getting 335x3 with bands and 345x8 and 365x6 on RDL's. Hoping to keep continuing having workouts like this.