Peter Fitschen - Contest Prep 2012

[chuckles_345]

19/20/22 Weeks Out:

Weight: 184.2lbs


Current Pictures:
http://sports.webshots.com/album/582316429kxrzEp

[triplewhammy]

Anticipated stage weight?

[chuckles_345]

Anticipated stage weight?

Layne thinks upper 160's and leaner than I was in 2008 when I was 162-163lbs. I'd be extremely happy if I'm able to pull that off.

[triplewhammy]

Layne thinks upper 160's and leaner than I was in 2008 when I was 162-163lbs. I'd be extremely happy if I'm able to pull that off.

That's basically what I'm shootin for as well...good stuff

[Frankdaddy]

You will def be a lil heavier I do believe, but if not you will look bigger/fuller/leaner I would almost bet. Especially after a successful offseason with the improvements I think you have made.

[chuckles_345]

That's basically what I'm shootin for as well...good stuff

When are you competing? Are you doing the Midwest States again?

You will def be a lil heavier I do believe, but if not you will look bigger/fuller/leaner I would almost bet. Especially after a successful offseason with the improvements I think you have made.

Yea I'm starting to actually see some improvements from where I was at this bodyweight during my 2008 prep.

[triplewhammy]

When are you competing? Are you doing the Midwest States again?

Shhh...

[Bnizzle163]

You know I'll be there supporting both you guys .

Looking awesome in the new set of pics, Pete!

[Quelly]

your shape is really taking...er....shape now lol and you definitely have a fuller, rounder looking physique than last go, you're doing great man!

[RichKnapp]

your shape is really taking...er....shape now lol and you definitely have a fuller, rounder looking physique than last go, you're doing great man!

Good changes. Now if I could get him back to The Valley again so I can show him the proper way to work legs. lol

Pete. Looking good bro.

[chuckles_345]

Shhh...

Awesome! You are looking huge in some of your most recent pics. Looking forward to seeing the final product. Hopefully I'll be able to get to the show.

You know I'll be there supporting both you guys .
Looking awesome in the new set of pics, Pete!

Thanks! 19 more weeks to improve. I'm not doing the midwest states though. I'm doing the NGA Titan Classic, NANBF show in St. Louis, and NGA Alabama Open

your shape is really taking...er....shape now lol and you definitely have a fuller, rounder looking physique than last go, you're doing great man!

Thanks! I think running multiple sheiko's over the last year of my offseason and really focusing on moving some heavy weights and getting stronger did me some good physique-wise.

Good changes. Now if I could get him back to The Valley again so I can show him the proper way to work legs. lol

Pete. Looking good bro.

Thanks Rich!

[chuckles_345]

2-11 Saturday: Shoulders/Arms

DB Military:
1. 80x8
2. 80x8
3. 80x6

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

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

Rear Delts on Pec Deck:
1. 130x12
2. 130x12
3. 130x10

Seated DB Curl:
1. 40x12
2. 40x12
3. 40x10
4. 40x10

Skull Crushers:
1. 115x12
2. 115x12
3. 115x12
4. 115x10

BB Curls:
1. 95x12
2. 95x10
3. 95x8

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

Cable Preacher Curls:
1. 120x12
2. 100x12
3. 80x15

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





Solid shoulder and arm session. I was feeling pretty beat up from Friday night's leg workout, but I still managed a really good workout and had a really good pump going by the end of it. I'm starting to feel a little beat up, but I'd like to go 1 more week before a deload; however, I'm going to base if I'm deloading this week on how I feel Monday night when I get to the gym.

[chuckles_345]

2-13 Monday: Upper

Weighted Neutral Grip Pull Ups:
1. 65x6
2. 65x6
3. 65x5
4. 65x5

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

Lat Pulldown:
1. 200x10
2. 200x10
3. 200x10

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

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

Barbell Curl:
1. 115x8
2. 115x8
3. 115x7
4. 115x6

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





Long day to begin what is going to be an extremely long week. I will most likely be on campus for 10-12hrs+ each day this week and probably all day each day this weekend. Still managed a solid workout. Nothing spectacular, but I'm still moving basically the same weights I was prior to starting prep; however, it does take a little more grinding and effort to get it done these days.

[chuckles_345]

18.5/20.5/21.5 wks out:

Weight: 183.2lbs

[LoganCL]

That last set of pics look great man! Workouts look nice too. Good luck on your upcoming competitions! I'll make sure to check back in.

[chuckles_345]

That last set of pics look great man! Workouts look nice too. Good luck on your upcoming competitions! I'll make sure to check back in.

Thanks! Glad to have you following along!

[chuckles_345]

2-14 Tuesday: Lower

Below Parallel Paused Box Squats:
1. 315x3
2. 335x3
3. 345x3
4. 345x3
5. 345x3

RDL:
1. 365x5
2. 375x5 (PR)
3. 385x3 (PR)

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

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

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

Standing Calf Raise:
1. 270x8
2. 270x8
3. 270x8





Really solid workout. Was on campus from 7am-6pm and then headed in for legs. Really happy with how below parallel paused box squats went, but then I looked back through my book and realized I had gotten 365x3 before on these which pissed me off so I proceded to destroy RDL's and actually set a PR. Finished up with some auxillary work and all in all I had a solid workout. 3 more hypertrophy workouts later this week and then a much needed deload.

[acm807]

deloads do wonders my man.

nasty leg workout.

[chuckles_345]

deloads do wonders my man.

nasty leg workout.

Thanks! I'm hoping to make it through 6 month prep with only 2 deloads. I can usually go about 8-10wks between deloads. Today will be the end of 10 weeks of training since my last deload and I am 18 wks out so I think I'll probably have 1 more in the 8-10wk out range depending on how I feel and I should be able to train hard the rest of prep.

[chuckles_345]

2-16 Thursday: Back/Chest

Weighted Pull Ups:
1. 35x11
2. 35x10
3. 35x8
4. 35x8

DB Bench:
1. 100x12
2. 100x10
3. 100x8

Chest Supported DB Row:
1. 80x12
2. 80x12
3. 80x10
4. 80x10

Incline DB Bench:
1. 80x10
2. 80x10
3. 80x9

V Bar Pulldown:
1. 200x10
2. 200x10
3. 200x8
4. 200x8

Pec Deck:
1. stack x15
2. stack x15
3. stack x15

Moto Rows:
1. 50x12
2. 50x10
3. 40x12

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

[chuckles_345]

2-17 Friday: Legs

Squats:
1. 275x8
2. 275x8
3. 275x8
4. 275x8
5. 275x8
6. 275x8
7. 275x8
8. 275x8
9. 275x8
10. 275x8 (Volume PR!!!)

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

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

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

Donkey Calf Raise:
1. 210x12
2. 210x12
3. 210x12
4. 210x12

Seated Ham Curl:
1. 240x15
2. 240x15
3. 240x15





I had 3 straight 12+hr days on campus to end the week and I was low on sleep and exhausted by the time I got to the gym. However, I was able to flip the switch and make things happen. Squats did not feel as comfortable or as easy as they did at when I was ~10-15lbs heavier; however, I told myself this was my last heavy leg workout for over a week since I'm deloading next week and I needed to make the most of it. Completely shot after this one, but really happy with this workout. Shoulders/Arms Saturday and then a deload next week.

[chuckles_345]

18/20/21 Weeks out:

Weight: 183.6lbs

Current Pictures:
http://community.webshots.com/album/582358500bOsCoD

[chuckles_345]

2-18 Saturday: Shoulders/Arms

Arnold Press:
1. 65x8
2. 65x7
3. 65x5

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

Cable Side Raise:
1. 40x12
2. 40x12

Rear Delts on Cables:
1. 50x15
2. 50x15

Straight Bar Preacher Curl:
1. 75x12
2. 85x12
3. 85x10

PJR Pullovers:
1. 100x12
2. 100x12
3. 100x12

Barbell Curls:
1. 95x10
2. 95x10
3. 95x10

Decline Skull Crushers:
1. 115x11
2. 115x9
3. 115x8

Spider Curls:
1. 60x15
2. 60x12

Overhead Rope Extensions:
1. 130x12
2. 130x12

1 Arm Preacher Curl Machine:
1. 40x12
2. 30x15

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






Decent last workout to end 10 solid weeks of training. Today (Monday) I'm still sore as hell from the 10 sets of 8 on squats on Fri night. Sprints were pretty tough yesterday, but it was a really nice day outside so it felt good to not be in the gym for my HIIT. I'm deloading this week so all workouts will be the same; however, I'll be training at ~75 percent intensity for the week which means everything will be way sub-failure. Looking forward to getting some active recovery in this week and then hitting it hard again next week.

[chuckles_345]

17.5/19.5/20.5 weeks out:

Weight: 182.4lbs (down ~13-14lbs in 9.5 wks)

[Bnizzle163]

I'm wondering if you're ever going to hit a stick point, Pete! Seriously. Some serious progress going on in here. Keep on rollin.

[chuckles_345]

I'm wondering if you're ever going to hit a stick point, Pete! Seriously. Some serious progress going on in here. Keep on rollin.

I actually have hit a couple of sticking points early on. I went from 195-197ish down to ~191 really quick and then just stayed there for nearly 2 wks so Layne dropped carbs slightly. I started dropping pretty quickly after this, but then got to 189lbs and started to plateau. I was 189-190 for 3 straight weigh ins and Layne was about to make some changes, but then weight just started falling off and up until this past week I had been dropping on average 1.5lbs/wk. This past week was very stressful, I had long days and little sleep and my weight was up Saturday. Luckily, it was back down today and I have lost 0.8lbs in the past week. Hopefully the trend continuous; however, I know that once I get to the upper 170's/low 180's things start to get a little more difficult. Then once I'm below 170, its usually just pretty miserable.

[chuckles_345]

Training at roughly 70-80 percent of 1rm this week during my deload for some recovery.



2-20 Monday: Upper Deload

Bodyweight Pull Ups: 4 sets of 8
Chest Supported DB Rows: 75 x 3 sets of 8
V Bar Pulldown: 150 x 3 sets of 10
DB Bench: 90 x 4 sets of 6
Seated Side Raise: 30 x 4 sets of 10
Barbell Curl: 95 x 4 sets of 8
Weighted Dips: 45 x 4 sets of 8






2-21 Tuesday: Lower

Squats: 275 x 5 sets of 5
Deadlifts: 315 x 5 sets of 5
Seated Calf Raise: 3 plates +25 x 4 sets of 8
Occluded Extensions superset Occluded Seated Ham Curls: 3 supersets taking each set to failure with a few partials (absolutely miserable)
Occluded Standing Calf Raise: 4 sets to failure and some partials





A couple easy workouts to start the week. Just kept the pace moving and got in and out of the gym in ~60 min including warm up and stretching both days. Just trying to use enough weight that I'm still doing something, but going light enough that I recover. Also, I discovered that if you don't think occlusion training is bad, try supersetting occluded body parts. It was absolutely terrible. I have sprints wed, 3 more light workouts Thurs-Sat, sprints Sun, and then I start lifting heavier again Monday.

[bieberhole69]

what is your BF% at now? you are really looking ripped... single digits yet?

http://sports.webshots.com/photo/278...59329605zVSPbp

[chuckles_345]

what is your BF% at now? you are really looking ripped... single digits yet?

http://sports.webshots.com/photo/278...59329605zVSPbp

Nope, still way too fat, but making a lot of progress according to my dxa measurements......

[chuckles_345]

2-23 Thursday: Back/Chest Deload

BW Pull Ups: 4 sets of 8
DB Incline: 75 for 3 sets of 10
Chest Supported DB Row: 65 for 4 sets of 12
DB Bench: 75 for 3 sets of 10
V Bar Pulldown: 150 for 3 sets of 12
Cable Crossovers: 60 for 2 sets of 15
Moto Rows: 30 for 3 sets of 12
Pec Deck: 160 for 2 sets of 15
Lying Rope Pulldown: 150 for 4 sets of 15




2 more deload workouts Friday and Saturday, sprints Sunday, and then back to the heavy stuff Monday. The deload has been nice, but it is getting to the point where I'm am getting sick of training light and feeling like I'm not really doing much of anything.