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  1. #1
    Registered User bohenrique's Avatar
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    Arnold Classic Amateur

    Whats up everyone!

    My name is Boas Henrique Oliveira, I am an IFBB Men's Physique Competitor from Brazil.
    Gonna step on stage at the AC Ohio, the overall winner gets a Pro Card!

    I'll be happy to share my training, dieting, and supplementation info with anyone intersted

    We are already 6 weeks out!

    10914153_564536533683533_544173867_n.jpg
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  2. #2
    80/20 Leo NVious's Avatar
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    Muito bem, boa sorte no Arnold
    I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their conduct, will pursue their principles unto death- Leonardo Da Vinci
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  3. #3
    Registered User bohenrique's Avatar
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    Originally Posted by NVious View Post
    Muito bem, boa sorte no Arnold
    Thanks man!

    Prep a todo vapor XD
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  4. #4
    80/20 Leo NVious's Avatar
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    Originally Posted by bohenrique View Post
    Thanks man!

    Prep a todo vapor XD
    Where in Brazil are you from (assuming location in your profile)? I have an interest in going and visiting there one day, how do you like it?
    I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their conduct, will pursue their principles unto death- Leonardo Da Vinci
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  5. #5
    Registered User pyrolee's Avatar
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    Originally Posted by NVious View Post
    Where in Brazil are you from (assuming location in your profile)? I have an interest in going and visiting there one day, how do you like it?
    Dorian Yates says GTFO...and that Mentzer has more thickness than you do...derp.
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  6. #6
    Registered User bohenrique's Avatar
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    Originally Posted by NVious View Post
    Where in Brazil are you from (assuming location in your profile)? I have an interest in going and visiting there one day, how do you like it?
    Im from Curitiba-PR. It's South Brazil, just below Sao Paulo.
    But Im currently living in Orlando, Fl.
    Going back to Brazil just after de Arnold
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  7. #7
    Registered User bohenrique's Avatar
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    Just entered the last 6 weeks. My workout schedule is looking like this:

    sun - chest/anterior delts
    mon - back/posterior delts/traps
    tue - calves n abs
    wed - medial and anterior delts
    thu - back/post delts
    friday - quads n hams
    sat - calves n abs

    I'm currently doing 60min low intensity cardio + 15min HIIT in the morning, everyday.
    My macros are 350gp 150gc 30gf

    Killed some back today:

    Wide grip lat pulldown 4x
    reverse grip lat pulldown 3x 2s isometric holds every rep
    Hoist pulldown 4x super slow
    hammer pulldown + cable pullover 3x
    neutral grip machine rows 3x
    hammer strenght reverse grip unilateral rows 3x
    revesre flies 4x
    reverse pec deck 4x
    cable shrugs FST7

    YFIQlSpvkuOBYpyBBxWdytouzlCymYlujksa-610xh.jpg
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  8. #8
    U avin a giggle m8? spillmouse's Avatar
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    great stuff , will you continue to post workouts etc as you become closer to show.

    Entering my first comp in late july
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  9. #9
    Registered User bohenrique's Avatar
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    Originally Posted by spillmouse View Post
    great stuff , will you continue to post workouts etc as you become closer to show.

    Entering my first comp in late july
    Sure man! I'll try to post as much as I can

    Killed delts today, pretty basic:

    dumbell shoulder press 4x
    side laterals 4x
    frontal barbell raises 3x
    unilateral cable raises 4x
    Standing side lateral machine FST7
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  10. #10
    Registered User WolfBeast's Avatar
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    I will keep an eye out for you, good luck!
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  11. #11
    Registered User bohenrique's Avatar
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    Here's the pump:

    [IMG]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/01/28/26924621/gallerypic/WmdCdSTRXQRSKgAPwWXMFouytGpWKGszpiEZ-610xh.jpg[IMG]

    Ok idk how to put the image on the text, but the link is here: http://imagecdn.bodybuilding.com/img...piEZ-610xh.jpg
    Last edited by bohenrique; 01-28-2015 at 08:35 PM.
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  12. #12
    Registered User bohenrique's Avatar
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    Originally Posted by WolfBeast View Post
    I will keep an eye out for you, good luck!
    Thanks
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  13. #13
    Registered User Berget93's Avatar
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    Good luck with your prep, and competition. gonna look out for you.
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  14. #14
    Registered User bohenrique's Avatar
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    Whats up guys!

    Let me update the stats here for you, been hard these last few days, 21 days out today!

    this was last friday, 4 weeks out:

    http://bodyspace.bodybuilding.com/ph...photo/65052692

    Was really flat and depleted from the low carbs and cardio, weighting 74kg/163lbs

    Saturday I had a refeed day, ate everything I could and wanted:

    http://bodyspace.bodybuilding.com/ph...photo/65052702

    As expected, Sunday had a great pump and was full and round at 78kg/171lbs:

    http://bodyspace.bodybuilding.com/ph...photo/65052712


    Training is pretty much the same, but macros are down to 350gp 80gc 15gf, and cardio is 60min morning and 40min before bed.
    Yesterday weight was back to 163, probably gonna take some progress pics tomorrow as we hit 3 weeks out! XD
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  15. #15
    Registered User Scruffy77's Avatar
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    "I'm currently doing 60min low intensity cardio + 15min HIIT in the morning, everyday."....

    I need to step up my cardio game, damn.
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  16. #16
    Registered User acandales001's Avatar
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    Originally Posted by Scruffy77 View Post
    "I'm currently doing 60min low intensity cardio + 15min HIIT in the morning, everyday."....

    I need to step up my cardio game, damn.
    Yep, this works well....doing something similar myself right now. 45 mins. speed walk (15min/mile pace) right into 100 squats (over 5-6 sets) for the next 15-20 minutes.
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  17. #17
    Registered User bohenrique's Avatar
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    Originally Posted by Scruffy77 View Post
    "I'm currently doing 60min low intensity cardio + 15min HIIT in the morning, everyday."....

    I need to step up my cardio game, damn.
    Not that I need this much of cardio to get lean, but I need to get really slim for this content, the IFBB amateur Physique looks a little different from the NPC and IFBB Pro
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  18. #18
    Registered User bohenrique's Avatar
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    Originally Posted by acandales001 View Post
    Yep, this works well....doing something similar myself right now. 45 mins. speed walk (15min/mile pace) right into 100 squats (over 5-6 sets) for the next 15-20 minutes.
    Damn, 5-6 sets of 100 squats!
    I alternate with sprints, home stairs or bike for the HIIT, depending of how sore are my legs
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  19. #19
    Registered User bohenrique's Avatar
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    Updating things here!

    3 weeks out today, and looking like this:

    http://bodyspace.bodybuilding.com/ph...photo/65133042

    http://bodyspace.bodybuilding.com/ph...photo/65133052

    Weight is down to 73kg/160lbs, still doing the same things for the next 5 days, then checkin in with my coach to see what changes
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  20. #20
    Registered User mike8190's Avatar
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    Originally Posted by bohenrique View Post
    Here's the pump:

    [img][/img] just need the / at the end

    good luck bro, looking good!
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  21. #21
    Registered User acandales001's Avatar
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    Originally Posted by bohenrique View Post
    Damn, 5-6 sets of 100 squats!
    I alternate with sprints, home stairs or bike for the HIIT, depending of how sore are my legs
    No, 100 total....5 sets of 20 with light weight (about 135). I just stepped it up to 120 total today.
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  22. #22
    Registered User bohenrique's Avatar
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    Originally Posted by mike8190 View Post
    [img][/img] just need the / at the end

    good luck bro, looking good!
    Thanks man!
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  23. #23
    Registered User bohenrique's Avatar
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    Originally Posted by acandales001 View Post
    No, 100 total....5 sets of 20 with light weight (about 135). I just stepped it up to 120 total today.
    Oh nice! 5x20 is doable, 5x100 is crazy. Did something similar yesterday, 10x20 reps deadlifts, lightweight
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  24. #24
    Registered User bohenrique's Avatar
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    Almost there guys!

    From now on, everyday wake up with a different look:


    18 days out:


    16 days out:



    Today, 15 days out:



    I'm looking my best ever, and excited about about the look I'm gonna bring to the stage XD
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  25. #25
    Registered User JARV1S's Avatar
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    Posts: 201
    Rep Power: 435
    JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250) JARV1S has a spectacular aura about. (+250)
    JARV1S is offline
    Hey bro, do you think you could explain the reasoning behind your macros?

    " 350gp 150gc 30gf"

    Why so high protein? Low fat?.

    Thanks and Good Luck in the Competition.
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  26. #26
    Registered User Pump129's Avatar
    Join Date: Jun 2013
    Location: New Jersey, United States
    Age: 22
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    Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50) Pump129 will become famous soon enough. (+50)
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    looking great man, best of luck!
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