Nice leg work ^5
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01-12-2012, 04:23 AM #91
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01-12-2012, 07:24 AM #92
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Sometimes we just have to put in the work, let the boss make the macro changes and go with the flow. I also was having some issues with losing weight (mentally) than anything the first 2 weeks. I checked my weight daily and would freak from 2-3lb fluctuations after all time lows. Even though I know it would stil bother me now, I quit jumping on the scale so many days in a row because I realized that was not helping me overall. Now I am just taking in week and bi weekly weigh ins and that helps a lot. I can see the changes from my pictures that I am doing pretty well moreso than judging solely by the scale.
Team Norton
The Strength Guys
It's time to bring V2.0
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01-12-2012, 12:47 PM #93
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
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01-13-2012, 10:20 AM #94
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-12 Thursday: Back/Chest
DB Bench:
1. 105x10
2. 105x8
3. 90x11
4. 90x9
Chest Supported DB Rows:
1. 90x12
2. 90x12
3. 90x10
4. 90x10
Bodymasters Hammer Bench:
1. 2 plates per side x12
2. same
3. same
Bodyweight Pull Ups:
1. 12
2. 10
3. 10
Pec Deck:
1. stack x12
2. stack x12
3. 180x15
V Bar Pulldown:
1. 200x10
2. 200x8
3. 170x12
Moto Row:
1. 50x12
2. 50x12
3. 50x12
Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
Nothing too spectacular with this workout, but it was decent especially considering I worked out in the morning and I typically don't get good workouts in the morning.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-15-2012, 11:02 AM #95
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
23/25/26 wks out
Weight: 189.2lbs
Current Pics: http://sports.webshots.com/album/582172059KZQcBp
Really disappointed with this set of pics. They still look like I haven't lost any size; however, I feel like I still look really smooth. Layne has also made some adjustments so I'm optimistic I will see some solid improvements heading forward.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-15-2012, 11:19 AM #96
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01-17-2012, 06:48 AM #97
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01-17-2012, 06:56 AM #98
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-13 Friday: Legs
Hack Squats:
1. 4 plates per side x12
2. 4 plates per side x12
3. 4 plates per side x12 (Volume PR!)
Leg Press:
1. 7 plates per side x10
2. 7 plates per side x10
3. 7 plates per side x10
Leg Extension superset Walking Lunge:
1. 225x12/50x10
2. 225x19/50x10
Standing Calf Raise:
1. 240x12
2. 240x12
3. 240x10
4. 240x10
Assisted Glute/Ham Raise off Ground:
1. 6
2. 6
3. 5
4. 5
Donkey Calf Raise:
1. 210x12
2. 210x12
3. 210x10
1 Leg Keeling Ham Curl:
1. 60x10
2. 60x10
3. 60x8
4. 40x15
Seated Calf Raise:
1. 3 plates rest paused until 50 reps were reached
1-14 Saturday: Shoulders/Arms
DB Military:
1. 85x5
2. 85x5
3. 85x5 (Volume PR)
Cable Side Raise:
1. 30x15
2. 40x10
3. 40x10
4. 30x15
Lying Rear Raise:
1. 30x12
2. 30x12
3. 30x10
Barbell Curl:
1. 115x8
2. 105x10
3. 105x8
4. 95x12
Skull Crusher:
1. 125x10
3. 125x8
3. 115x10
4. 115x10
Cable Preacher Curl:
1. 120x12
2. 120x10
3. 120x8
Overhead Rope Extension:
1. 140x12
2. 140x10
3. 140x10
Curl Machine:
1. 50x15
2. 50x15
3. 50x15
Board Pressdowns on dip machine:
1. 285x15
2. 285x15
3. 285x15
1-16 Monday: Upper
Weighted Neutral Grip Pull Ups:
1. 55x7 (Think this may also be a PR or pretty close to it)
2. 55x6
3. 55x6
Chest Supported DB Row:
1. 95x8
2. 95x8
3. 95x8
Rack Chins:
1. 120x8
2. 120x8
3. 120x8
Incline DB Bench:
1. 115x4 (Tied PR)
2. 115x3
3. 105x7
4. 105x5
Upright Row:
1. 125x8
2. 125x8
3. 125x6
4. 115x10
Preacher Curls:
1. 105x8
2. 105x8
3. 105x6
4. 105x6
Skull Cruhers:
1. 125x8
2. 125x8
3. 125x8
4. 125x8Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-17-2012, 06:57 AM #99
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
22.5/24.5/25.5 wks out
Bodyweight: 188.6lbs (-1.2lbs since last Tuesday)
Looks like I'm still making good progress in the weight loss department and strength is still doing really well. Hoping this continues.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-17-2012, 07:12 AM #100
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
I think their is definition change especially around the midsection from what I see. You are still at the beginning of prep, I am right thier with you on worrying about weight loss even though i've done it plenty times before. I am just thinking we are really just fine tuning things before things get deep, so why worry now when this is the easy part.
Team Norton
The Strength Guys
It's time to bring V2.0
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01-19-2012, 01:21 PM #101
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
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01-19-2012, 01:25 PM #102
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-17 Tuesday: Legs
Defecit Deadlifts:
1. 365x3
2. 385x3
3. 405x3
4. 425x3 (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. 5
Leg Extension:
1. stack x10
2. stack x8
Seated Ham Curl:
1. stack x10
2. stack x8
Seated Calf Raise:
1. 4 plates +25 x8
2. 4 plates +25 x8
3. 4 plates +25 x7
4. 4 plates +25 x6
5. 4 plates x8
6. 4 plates x8
7. 4 plates x8
8. 4 plates x8
Great leg workout. Felt really strong on the defecit deadlifts today. Hope I can keep the string of solid workouts up.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-20-2012, 09:41 AM #103
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-19 Thursday: Back/Chest
Bodyweight Pull Ups:
1. 10
2. 10
3. 10
4. 10
5. 10
6. 10
7. 10
8. 10
9. 10
10. 10 (Century mark! Volume PR)
DB Bench:
1. 90x10
2. 90x10
3. 90x10
4. 90x10
5. 90x10
6. 90x10 (this has got to be a volume pr also)
Cable Crossovers:
1. 80x15
2. 80x15
3. 80x12
4. 80x12
Chest Supported DB Row:
1. 70x10
2. 70x10
3. 70x10
4. 70x10
5. 70x10
Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
Great high volume workout. I've had put in 12hr days the past couple of days and was running on less than optimal sleep. That plus the gym being really cold inside was making it difficult for me to warm up and get into my workout so I decided to mix things up a bit. Really happy with this workout. Alternated bw pull ups with db bench then crossovers and had a pump everywhere. Did a couple more lifts to get some more volume for my crappy back and called it a night. Really kept things moving also. Got 28 sets done in just under 1hr and 10min, however, it was cold enough in the gym I really wasn't sweating much, but I still had a really great pump.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-20-2012, 02:44 PM #104
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
10x10 on pullups that's awesome, Pete! I think part of the non sweating thing is prepping. Wait till you're that dude in 80 degree weather lifting while wearing a hoodie, complaining that it's cold
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-21-2012, 08:12 AM #105
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01-24-2012, 12:26 PM #106
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-20 Friday: Legs
Speed Squats with Orange Bands:
1. 225x3
2. 225x3
3. 225x3
4. 225x3
5. 225x3
6. 225x3
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
Assisted Glute/Ham Raise:
1. 6
2. 6
3. 5
4. 5
5. 5
Standing Calf Raise:
1. 240x12
2. 240x12
3. 240x10
4. 240x10
5. 240x10
Leg Extension:
1. 225x12
2. 225x12
3. 225x10
4. 225x10
5. 225x10
6. 225x10
1 Leg Kneeling Ham Curl:
1. 60x12
2. 60x10
3. 60x8
Seated Calf Raise:
1. 3 plates x15
2. 3 plates x12
3. 3 plates x12
4. 3 plates x12
5. 3 plates x12
Solid workout to end a long, stressful, and frustrating week.
1-21 Saturday: Shoulders/Arms
Smith Military Pres:
1. 70 per side x12
2. 70 per side x10
3. 70 per side x8
Seated Side Raise:
1. 35x12
2. 35x12
3. 35x12
4. 35x12
Rear Delts on Pec Deck:
1. 130x12
2. 130x12
3. 130x12
Preacher Curl:
1. 85x12
2. 85x12
3. 85x12
Skull Crusher:
1. 115x12
2. 115x10
3. 115x10
Spider Curl:
1. 60x15
2. 60x12
3. 60x12
Cable Pressdowns:
1. 180x12
2. 180x12
3. 180x12
Lying Cable Curl:
1. 100x20
2. 120x15
3. 120x12
Overhead Rope Extension:
1. 120x15
2. 120x15
3. 120x15
1-23 Monday: Upper
Weighted Neutral Grip Pull Ups:
1. 57.5x7
2. 57.5x6
3. 57.5x6
Chest Supported DB Row:
1. 95x8
2. 95x8
3. 95x8
Lat Pulldown:
1. 230x10
2. 230x8
DB Bench:
1. 110x7
2. 110x6
3. 110x6
4. 110x5
Seated Side Raise:
1. 42.5x10
2. 42.5x10
3. 42.5x8
4. 42.5x8
Barbell Curls:
1. 115x7
2. 115x6
3. 115x5
4. 95x10
Weighted Dips:
1. 90x8
2. 90x8
3. 90x8
4. 90x8
Still feeling fairly strong in the gym. Stress/work levels have picked up and sleep levels have gone down over the past week, but I'm still hitting all my macros and workouts.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-24-2012, 12:29 PM #107
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
22/24/25 wks out:
Weight: 189lbs (weight was up slightly since Tues, however, I weighed in at 188.0lbs today so I still seem to be heading in the right direction. I'm down 7lbs in 5.5 wks.
Pics from Saturday:
http://sports.webshots.com/album/582203118SPadYGPeter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-24-2012, 12:41 PM #108
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
I can see a difference, most notably in the side shots, from your previous set of pics. On the right track, Pete
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-24-2012, 01:00 PM #109
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01-24-2012, 01:29 PM #110
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01-24-2012, 07:39 PM #111
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01-25-2012, 10:55 AM #112
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
Thanks! I see myself in the mirror every day (trust me, I pose in the mirror multiple times daily) so I don't notice much change. It is always reassuring that others are seeing my progress.
Thanks Rich!
Thanks again for the interview. Hope things are going well with the website.
I have been really impressed with the way I have maintained strenght this prep. Other than some of the lifts where I can tell my waist is smaller and I have less stability, my strength really hasn't gone anywhere.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-25-2012, 10:59 AM #113
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-24 Tuesday: Legs
Squats:
1. 365x3
2. 365x3
3. 365x3
4. 365x3
5. 365x3
Assisted Glute Ham Raise off Ground:
1. 6
2. 6
3. 6
4. 5
5. 5
Seated Calf Raise:
1. 4 plates+35 x8
2. 4 plates+35 x6
3. 4 plates +35 x5
4. 4 plates+25 x8
5. 4 plates +25 x6
Leg Extension:
1. stack x10
2. stack x8
3. stack x8
Lying Ham Curl: (heaviest lying ham curl on earth I swear)
1. 120x8
2. 120x8
3. 120x8
Standing Calf Raise:
1. 270x10
2. 270x8
3. 270x8
4. 270x8
5. 270x8
Really pumped about this workout. Squats weren't even that terrible. All sets were done with good form and I wasn't really even grinding out reps. Really pumped with where my strength is right now. 21.5 weeks to improve.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-25-2012, 11:06 AM #114
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
It's good that strength is still up! You're much stronger at this weight versus last prep from what I remember. Wait till you're about 2-3lbs away. That's when even db work is daunting because carrying the damn things to the bench is like the hardest thing ever
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-25-2012, 11:55 AM #115
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
I feel like I am much stronger this time around:
Start of 2008 Prep (190lbs):
Squat: 365
Bench: 275
Dead: 455
Start of 2012 Prep (195lbs):
Squat: 425
Bench: 320
Dead: 515
Hopefully the strength continues to stay up and hopefully my increases in strength will show onstage.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-25-2012, 02:16 PM #116
- Join Date: Jul 2011
- Location: Illinois, United States
- Age: 36
- Posts: 5,096
- Rep Power: 3235
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01-27-2012, 06:12 AM #117
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
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01-27-2012, 06:17 AM #118
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-26 Thursday: Back/Chest
Weighted Pull Ups:
1. 25x12
2. 25x11
3. 25x10
4. 25x8
DB Incline:
1. 100x9
2. 100x8
3. 100x8
Chest Supported DB Row:
1. 85x10
2. 85x10
3. 85x9
4. 85x8
DB Bench:
1. 100x8
2. 100x7
3. 80x11
V Bar Pulldown:
1. 200x10
2. 200x8
3. 170x15
Cable Crossovers (lighter cables):
1. 100x12
Bodymasters Hammer Row:
1. 2 plates +25 per side x12
2. 2 plates +25 per side x12
3. 2 plates +25 per side x12
Pec Deck:
1. stack x12
2. stack x10
3. 180x15
Lying Rope Pulldown:
1. stack x15
2. stack x15
Straight Arm Pressdowns:
1. 50x15
2. 50x15
Solid workout considering I had put in a 12+hr day and cardio Wed and wasn't too far off of that before this workout on Thurs. I ended up not getting to the gym until after 7pm and it was fairly dead so I did my thing and got a good workout in. Legs Friday and then I'll be taking my next round of progress pics on Saturday and doing shoulders/arms.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-29-2012, 09:24 AM #119
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-27 Friday: Legs
Hack Squats:
1. 4 plates +10 per side x10
2. 4 plates +10 per side x10
3. 4 plates +10 per side x8
4. 4 plates +10 per side x8
5. 3 plates+25 per side x12
Assisted Glute/Ham Raise off Ground:
1. 6
2. 6
3. 5
4. 5
5. 5
Standing Calf Raise:
1. 240x12
2. 240x10
3. 240x10
4. 240x10
5. 240x10
Leg Extension superset DB Walking Lunges:
1. 225x12/50x10
2. 225x10/50x10
Donkey Calf Raise:
1. 225x12
2. 225x10
3. 225x10
4. 225x8
Leg Extension:
1. 225x10
2. 225x10
3. 225x8
Seated Ham Curl:
1. stack x12
2. stack x10
3. stack x8
Seated Calf Raise:
1. 3 plates x15
2. 3 plates x15
3. 3 plates x15
Ended a really long and stressful week with the killer Friday night leg workout. Still moving the same weights I could move at 195-197lbs, but it takes a hell of a lot of effort these days. This workout took a lot out of me, but I killed it for well over 1.5hrs.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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01-29-2012, 09:29 AM #120
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1017
1-28 Saturday: Shoulders/Arms
Smith Military Press:
1. 75 per side x10
2. 75 per side x8
3. 75 per side x8
Cable Side Raise:
1. 40x10
2. 40x10
3. 40x10
Lying Rear Raise:
1. 30x12
2. 30x12
3. 30x12
High Rep front raise superset side raise: 1 set with 20lbs to failure
Seated DB Curls:
1. 40x12
2. 40x12
3. 40x10
4. 40x10
Skull Crushers:
1. 115x12
2. 115x12
3. 115x10
4. 115x8
Barbell Curls:
1. 95x10
2. 95x10
3. 95x8
4. 95x8
Cable Pressdowns:
1. 180x12
2. 180x10
3. 180x10
4. 180x10
Lying Cable Curl:
1. 100x20
2. 120x12
Overhead Rope Extension:
1. 120x15
2. 120x12
Really long day on the research side of things. Things aren't going too well for me on that side of things right now. I just keep making stupid mistakes and kicking myself afterwards. I got to the gym in time to get this one in before it closed and actually had a really good workout and got a really huge pump. 21 weeks until I hit the stage.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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