Peter Fitschen - Contest Prep 2012

[chuckles_345]

21/23/24 weeks out:

Weight: 187lbs

Current Pics:
http://sports.webshots.com/album/582239141gCukNI

[Frankdaddy]

Starting to see those changes bro? I do and everything is tight as it can get bro. Keep up the good work and stay focused man, so far away but we will be done before you know it! Well you are down a good bit of weight and lean already so strength will be hard to come by sometimes. Try to stay focused with the school work man, you can do it. You did not make it this far because you couldnt do it

[chuckles_345]

Starting to see those changes bro? I do and everything is tight as it can get bro. Keep up the good work and stay focused man, so far away but we will be done before you know it! Well you are down a good bit of weight and lean already so strength will be hard to come by sometimes. Try to stay focused with the school work man, you can do it. You did not make it this far because you couldnt do it

Yea I'm really starting to see changes now. My upper body is leaning out nicely (especially my mid-section); however, as usual, my legs are slow to lean out. I really have to get a ways into prep before I really start seeing good leg seperation. As far as school goes, working on a PhD is no joke. I've told Layne numerous times that I am just amazed that he was able to start a buisness while in one of the top nutrition programs in the country (aka the program I'm currently in). Long story short, I have been fairly overwhelmed since the start of the semester. This is my last semester of required coursework so I have 3 classes, 2 of which are the most difficult classes I will take. In addition, I'm working on numerous reserach projects and was actually told by my advising committee that they were concerned I was doing too many progects. Add prep into the mix, and the combination of everything has left me extremely busy and has resulted in me missing some small details on things lately that have really pissed me off because I have no one to blame, except myself. Amazingly, things in the gym have been going great and I'm really determined bring my all time best to the stage this year.

Sorry for the long rant, but I want this journal to reflect everying happening to me during, good and bad because I really want to show people what a contest prep while being extremely busy working on a PhD is really like. Thanks again for the support.

[Bnizzle163]

I agree. You are definitely looking leaner in the upper body and your waist has gotten smaller. It's interesting to see where the fat comes off of people first. I am the opposite of you. My abs are the last to come in and the first to go! lol

Keep chippin' away. I know you're busy and I commend you on being able to keep pushing with so much on your plate right now.

[triplewhammy]

Keep it up! Lookin forward to see the classic Pete-style shred!

[chuckles_345]

I agree. You are definitely looking leaner in the upper body and your waist has gotten smaller. It's interesting to see where the fat comes off of people first. I am the opposite of you. My abs are the last to come in and the first to go! lol

Keep chippin' away. I know you're busy and I commend you on being able to keep pushing with so much on your plate right now.

I know exactly what you mean. I have a friend who had basically stage lean legs, but my abs were still better. Its amazing how differently people hold bodyfat. Thanks for the support!

Keep it up! Lookin forward to see the classic Pete-style shred!

Thanks! 21 more weeks to come in leaner than ever before.

[triplewhammy]

I know exactly what you mean. I have a friend who had basically stage lean legs, but my abs were still better. Its amazing how differently people hold bodyfat. Thanks for the support!



Thanks! 21 more weeks to come in leaner than ever before.

21 more weeks...oh sweet mother... I'm going for the glute striations this next competition too...

[chuckles_345]

21 more weeks...oh sweet mother... I'm going for the glute striations this next competition too...

I'm not taking any chances this year. I started prep at 27wks out from my 1st contest, 29 out from my 2nd and 30-31wks out from my 3rd. Haven't competed in 4yrs so I really want to make somre huge improvments this time around.

[chuckles_345]

1-30 Monday: Upper

Weighted Neutral Grip Pull Ups:
1. 60x6
2. 60x6
3. 60x5

Chest Supported DB Row:
1. 100x8
2. 100x7
3. 100x6

Lat Pulldown:
1. 220x8
2. 220x8
3. 220x6

DB Bench:
1. 110x8
2. 110x8
3. 110x6

Upright Row:
1. 135x8
2. 135x8
3. 135x7
4. 135x6

Preacher Curl:
1. 105x8
2. 105x8
3. 105x6
4. 95x8

Skull Crusher:
1. 125x8
2. 125x8
3. 125x8
4. 125x8




Solid workout. Strength is definately still there.

[chuckles_345]

1-31 Tuesday: Lower

Squats:
1. 375x3
2. 375x3
3. 375x2 (Tied volume PR)

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

Assisted Glute Ham Raises off Ground:
1. 6
2. 6

Seated Calf Raise:
1. 4 plates +25 x8
2. same
3. same
4. same x6
5. 4 plates x10

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

Standing Calf Raise:
1. 285x8
2. 285x8
3. 285x8





This was one of those how bad do you want it days. I was on campus from 7am-7:30pm and had 8 subjects in the lab throughout the course of the day. By 8pm when I rolled into the gym, I was shot, but I told myself I needed to do what others wouldn't so I proceeded to do heavy squats, fairly heavy deads (they felt heavy after the squats) and added in some glute/hams for some more fun. Really gave this one everything I had and I was shot by the end of it. Strength is still there desipite weight being down nearly 10lbs now and I'm pretty pumped about that. Going to keep giving this prep everything I have. 20.5 more weeks......

[Frankdaddy]

Just curious, how did you have said motivation to do a prep during this time, because Layne also stopped competing to finish up his PHD. On that note I really look up to that drive to even attempt a program like that, but don't let people tell you that youre doing too much, maybe for them, but nobody can determine you.

[chuckles_345]

Just curious, how did you have said motivation to do a prep during this time, because Layne also stopped competing to finish up his PHD. On that note I really look up to that drive to even attempt a program like that, but don't let people tell you that youre doing too much, maybe for them, but nobody can determine you.

I think my motivation comes from doing very well at my contests in 2008, having a long fairly successful offseason minus a few injuries along the way, and just really wanting to get back onstage and look better than 2008. Taking 4 years off, really makes you realize how much you miss this.

As far as working on a PhD and prepping at the same time, it can be tough. As you mentioned Layne won his pro card I believe in the summer following his 2nd yr of phd (same time I'll be competing) and then took a break from competing to finish up because it is really demanding and lot of work. For me, it isn't terrible right now. There are good days and bad days, but I'm not doing 2 a day workouts yet because my cardio is still only 2 sessions of HIIT per week. It may get more difficult once I start having to do more cardio, posing, shaving, etc. However, the reason I am competing in late June/early July is so that class will be over at about 5-6wks out and I will only have research during the worst part of prep and on the other side of things, I will be done competing by mid-July so I have a good month to start eating and focus on studying for my qualifying exam in late August. Because of this, I'm traveling to contests I may not have done if the circumstances were different, but I still will be hitting up 3 NGA/IFPA pro qualifiers so I can't complain.

As always, thanks again for the support and keep kicking ass with your own prep.

[bieberhole69]

awsome squats and deads!

how are your weak spots/potential injury areas doing? SI joint etc? do you think you will have any issues or flare ups ?

can i use your laptop to print something tomorrow morning?

[chuckles_345]

awsome squats and deads!

how are your weak spots/potential injury areas doing? SI joint etc? do you think you will have any issues or flare ups ?

can i use your laptop to print something tomorrow morning?

Thanks. The SI joint has been doing really well lately. It will get somewhat sore after heavy lower from time to time, but its been over a year now since I last had a major SI joint injury and it seems to be doing ok.

As far using my laptop, I probably won't be there until like 9 because I'm just about to head to the gym for back/chest right now since I have subjects until 7pm again tonight.

[bieberhole69]

Thanks. The SI joint has been doing really well lately. It will get somewhat sore after heavy lower from time to time, but its been over a year now since I last had a major SI joint injury and it seems to be doing ok.

As far using my laptop, I probably won't be there until like 9 because I'm just about to head to the gym for back/chest right now since I have subjects until 7pm again tonight.

good luck, KILL it! I will probably see you on my way out of freer

[bieberhole69]

updates? pics? what did u get for ur birthday?

[chuckles_345]

2-2 Thursday: Back/Chest (at ~6am)

Weighted Pull Ups:
1. 35x10
2. 35x9
3. 35x8
4. 35x7

DB Incline Bench:
1. 100x10
2. 100x8
3. 100x7
4. 100x5

Bodymasters Hammer Row:
1. 2 plates +35 per side x12
2. same
3. same
4. same

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

Reverse Grip Pulldown Machine:
1. 225x12
2. same
3. same

Cable Crossovers:
1. 80x15
2. 80x12
3. 80x10

Moto Rows:
1. 50x12
2. 50x10
3. 50x10
4. 50x10

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




Great workout considering it was at 6am. Had a really nice pump by the end of this one and put in a really long day afterwards.

[chuckles_345]

2-3 Friday: Legs

Hack Squats:
1. 4 plates +15 per side x10
2. 4 plates +15 per side x10
3. 4 plates +15 per side x8
4. 4 plates +15 per side x8 (pretty sure this is a volume pr, if not it matched one)

Leg Press:
1. 6 plates per side x15
2. 7 plates per side x10

Assisted Glute/Ham Raise off Ground:
1. 6
2. 6
3. 5
4. 5

Standing Calf Raise:
1. 240x12
2. 240x12
3. 240x10
4. 240x10
5. 240x10

1 Leg Extension:
1. 90x12
2. 90x12
3. 90x10

1 Leg Kneeling Ham Curl:
1. 60x12
2. 60x10

Donkey Calf Raise:
1. 225x12
2. 225x10
3. 225x10
4. 225x8
5. 225x8

Lying Ham Curl:
1. 90x12
2. 90x10
3. 90x10




Great leg workout. I'm pretty sure that was a volume pr on hacks, still moved some good weight on leg press after those, did glute hams and finished up with a bunch of volume on various extensions, curls, and calves. Hopefully I can keep this momentum going over the next 20 weeks.

[chuckles_345]

2-4 Saturday: Shoulders/Arms

DB Shoulder Press:
1. 80x8
2. 80x7
3. 80x6

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

Cable Side Raise:
1. 50x10
2. 50x10
3. 50x10

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

Barbell Curls:
1. 115x8
2. 115x7
3. 95x12
4. 95x10

Skull Crushers:
1. 125x10
2. 125x10
3. 125x8
4. 115x10

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

Overhead Rope Extensions:
1. 115x12
2. 115x12
3. 115x12

1 Arm Machine Curls:
1. 40x10
2. 30x12
3. 30x12

Board Pressdowns on Dip Machine:
1. 285x15
2. 285x15
3. 285x15




Another full day on campus before heading to the gym. This was my 6th straight day on campus 8+hrs and I'm pretty sure it was my first under 10hrs this week. Still got another solid workout. I'm not really sure where I keep pulling these workouts from considering I'm extremely busy and am dieting, but I'm not going to complain.

[chuckles_345]

20/22/23 wks out:

Weight: 185.6lbs (-1.4lbs this week, and -~10lbs in 7 wks)

Current Pictures:
http://sports.webshots.com/album/582279408GighCJ

[Vanguard1965]

Really starting come together. Still 20 weeks out ...crazy!

[chuckles_345]

2-6 Monday: Upper

Weighted Neutral Grip Chins:
1. 62.5x7 (this has to be a PR)
2. 62.5x6
3. 62.5x6

Chest Supported DB Row:
1. 100x8
2. 100x8
3. 100x8

Lat Pulldown:
1. 230x8
2. 230x8
3. 230x8

DB Bench:
1. 115x6
2. 115x6
3. 115x5

Seated Side Raise:
1. 42.5x10
2. 42.5x10
3. 42.5x8
4. 42.5x8

Preacher Curls:
1. 105x8
2. 105x8
3. 105x7
4. 105x7
5. 105x6

Weighted Dips:
1. 90x10
2. 90x10
3. 90x8
4. 90x8
5. 90x8




Solid workout to start the week. Funny story from the gym during this workout. I was sitting on the preacher curl bench between sets which happens to be located near the wall where all of the competitiors in the gym pictures are hanging. I overhear 2 guys talking. The first guy is telling the second who some of the people on the wall were and he gets to my picture and said it was his buddy so and so (aka not me). I was like actually that's me and the guy actually had the balls to argue that my picture wasn't me and I was like I can tell you who took it, when and where it was taken, and I brought it in here myself and he never admitted he was wrong. Some people are just full of ****.

[chuckles_345]

2-7 Tuesday: Lower

Bodyweight: 184.8lbs 1st think in the morning

Deadlifts:
1. 425x5
2. 425x5
3. 425x5
4. 425x5
5. 425x5 (Volume PR!)

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

Assisted Glute/Ham Raise off Ground:
1. 6
2. 6
3. 6

Seated Ham Curls:
1. 4 plates +25 x8
2. 4 plates +25 x8
3. 4 plates +25 x7
4. 4 plates +25 x6

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

Occluded Standing Calf Raise: 4 sets to failure






Had a really hard time getting into my workout and everything felt really heavy as I was warming up on deadlifts, but I told myself I just gotta do it. I got done with my 3rd set of 5, looked around and both the hack squat and both lat pulldowns that I use to do glute/hams were taken so I just kept deadlifting. Managed to get 5 sets of 5 with 425, but my lower back/hams/glutes are very sore today. Hopefully they will be recovered by Friday for legs again.

[chuckles_345]

2-9 Thursday: Back/Chest (at 6:30am aka not my best hour of the day)

Incline DB Bench:
1. 100x9
2. 100x8
3. 100x7

Weighted Pull Ups:
1. 35x10
2. 35x9
3. 35x9
4. 35x8
5. 35x7
6. 35x7

DB Bench:
1. 100x8
2. 90x8 (just dead at this point)
3. 80x11

Bodymasters Hammer Row:
1. 3 plates per side x12
2. same x12
3. same x10

Pec Deck:
1. stack x15
2. stack x12

V Bar Pulldowns:
1. 180x12
2. 180x11
3. 180x10

Low Pulley Cable Crossovers:
1. 40x15
2. 40x12

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





Feeling pretty beat up from Tuesday still. It has been nearly 9 weeks since my last deload and I think one is in order here fairly soon. Still managed an ok workout consdering the time of day and the fact that I was feeling pretty beat up. Legs and a refeed Fri, shoulders/arms a weigh in and progress pics Saturday.

[acm807]

midwestern brother, i am subb'd and in on this!


i'm doing the same two shows as you are my man. With the possibility of doing another one on May 12th. Honestly it would be just for fun, maybe use it as a little warmup for the next two shows. It's the NGA heart of America natural classic in Peoria Illinois.

[chuckles_345]

midwestern brother, i am subb'd and in on this!


i'm doing the same two shows as you are my man. With the possibility of doing another one on May 12th. Honestly it would be just for fun, maybe use it as a little warmup for the next two shows. It's the NGA heart of America natural classic in Peoria Illinois.

Awesome! Best of luck with your prep. Hopefully we will be able to meet up and chat at some point at one of the shows. One of my favorite parts of this sport is meeting people at shows. I really enjoy backstage at natural shows because everyone is so friendly and can realate to what I have been going through with prep. I'm really looking forward to getting back onstage after 4 yrs.

I may also be at the Heart of America, but just in the crowd. I plan to do the NGA Titan Classic, St. Louis Natural, and NGA Alabama Open this year. Look forward to meeting you.

[acm807]

Awesome! Best of luck with your prep. Hopefully we will be able to meet up and chat at some point at one of the shows. One of my favorite parts of this sport is meeting people at shows. I really enjoy backstage at natural shows because everyone is so friendly and can realate to what I have been going through with prep. I'm really looking forward to getting back onstage after 4 yrs.

I may also be at the Heart of America, but just in the crowd. I plan to do the NGA Titan Classic, St. Louis Natural, and NGA Alabama Open this year. Look forward to meeting you.

Yeah man it honestly is crazy how nice MOST of the people in this sport are. Everyone backstage is always willing to share some tips, carb up foods, and even oil and what not.

Best of luck to you too in your prep! i'll be following along, it's always really motivating watching fellow naturals get stage ready. I'm thinking about making a show prep log as well.

[Bnizzle163]

It's really coming together nicely for you, Pete! It's amazing how much difference 10lbs can make. Seeing those lines and separation in the quads, pecs are looking more chiseled and those side poses are really starting to shine. Keep doing your thing dude!

[chuckles_345]

Yeah man it honestly is crazy how nice MOST of the people in this sport are. Everyone backstage is always willing to share some tips, carb up foods, and even oil and what not.

Best of luck to you too in your prep! i'll be following along, it's always really motivating watching fellow naturals get stage ready. I'm thinking about making a show prep log as well.

If you start a log, let me know and I'll be following. Looking forward to meeting you.

It's really coming together nicely for you, Pete! It's amazing how much difference 10lbs can make. Seeing those lines and separation in the quads, pecs are looking more chiseled and those side poses are really starting to shine. Keep doing your thing dude!

Thanks! I am amazed how much of a difference the last 10lbs made. I'm thinking 165lb stage weight is def a possibility this time around.

[chuckles_345]

2-10 Friday: Legs

Hack Squats:
1. 4 plates +17.5lbs per side x10
2. same x8
3. same x6
4. 4 plates per side x8

Leg Press:
1. 6 plates per side x12
2. same
3. same
4. same

Leg Extension:
1. 225x12
2. 225x12
3. 225x10
4. 225x10

Standing Calf Raise:
1. 240x12
2. 240x12
3. 240x12
4. 240x10
5. 240x10
6. 240x10
7. 240x10
8. 240x10

Assisted Glute/Ham Raise off Ground:
1. 6
2. 6
3. 6
4. 6

Seated Ham Curl:
1. 240x12
2. 240x12
3. 240x12
4. 240x12

Seated Calf Raise:
1. 3 plates x15
2. 3 plates x12
3. 3 plates x12
4. 3 plates x12





Put in an 11hr day on campus that had very little breaks. I slammed oatmeal and protein for my meals in the small breaks I had and got all of my meals in. Still managed a solid workout. I was really shot after hacks and leg press so I did extensions to finish off the quads. Then I did a bunch of calves while waiting for the flat bench I use for glute/ham raises off of the back of the lat pulldown to open up and then finished up with hams and calves. I'm also starting to feel a little beat up, but I'm going to try to push for 1 more week before I deload.