Preparing for first Men's Physique contest

[alexxb]

Hy,

my name is Alex and I'am new at this forum.
Now I'am prepering for my first men's physique contest that will be in october (FBZS-IFBB Maxximum Open 2013)

I have a dayli intake of 180g Protein 190g Fat 30g Carbohydrates (someone like keto diet)

my training schedule is like this:
- monday : upper chest - middle/rear delt - calves
- tuesday : quads-hams - lower abs
- wedneday : arms
- thursday : delt - calves
- friday : chest - triceps - upper abs
- saturday : back - biceps
- sunday : off

I'am 6'1" for 176lbs

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[David Lees]

Good luck with your training goals and with prep...congrats on making the decision to compete!

[alexxb]

thank you. It's take me too many time do decide for compete, but now I'am motivated to do it.

Today: upper chest/rear-midel delt/calves
1. incline bench 3x8
2. incline hammer 3x8
3. incline flyes 3x8
4. one arm bent-over lateral raise 3x8 (3 drop series)
5. one arm lateral raises 3x8 (3 drop series)
5. TRISET: standing calf raises + seates calf raises (press machine) + seated calf raises 2x15 (each exercises)

[RickRock13]

I've got my first MPD show in a month myself. Good luck buddy. I will follow!

[Gym God]

Best of success to you. I'm 7 weeks out from MP debut as well. Nice to see so many taking a step to the stage.

[alexxb]

thank you, I will do my best :)

[alexxb]

today leg day. I was thinking, that i will die in the gym

1. leg extension 1 warm up 2x8 1x8 (3 drop set)
2. squat 3x8
3. hack squat 3x21 (7 drop set, every third repetition one weight down)
4. leg press 3x10
5. lunges 2x10
6. lying leg curl 1x warm up 2x8 (3 dropset)
7. romunian deadlifts 3x8
8. leg raise 3x8

[alexxb]

barbell curl 3x8
triceps pushdown 3x8
concentration curl 2x8
reverse triceps pushdown 3x8
peacher curl 3x8
triceps pushdown with roke 3x8
hammer 2x32 (4 dropset)
dips 2x45 (9 dropset)

[alexxb]

Shoulders/calves

seated dumbbell presses 2x8 1x8 (3 dropset)
lateral raises on machine 2x12
reverse pec-deck 2x12
lateral raises with dumbbell 2x12
high-pulley lateral extension 2x12
low-pulley lateral raises 2x12
low-pulley bent-over lateral extension 2x12
SS: upright rows + front raises 3x8
standing calf raises 3x8 (3 dropset)

[alexxb]

friday: chest/triceps/upper abs

inclince dumbbell 3x8
flat dumbbell 3x8
decline dumbbell 2x8
laverage chest press 2x8
cable crossover 3x8
triceps pushdown with rope 5x5
1 exercises for upper abs 3x8

[alexxb]

saturday: back/biceps/lower abs

deadlifts 3x8
wide pulldown 3x8
close-grip pulldown 3x8
rows 3x8
straight arm pulldown 2x8 (3 dropset)
hyperextension 2x25
exercises od ronny coleman for biceps 21 (7/7/7) 4x
leg raise 3x8

[alexxb]

hy,
This week I didn't write nothing, because i begin with different training.
I start with GIANT SET, but I see that this type of training on a keto diet ( low or no carbs) kill your body, because my body need carbohydrates for push myself in this type od training. From the first training i have headache, I become sick, so I rest all the week.

this week I will try do GIANT SET, but i will drink during the training carbohydrates and I will do 60% weight. (pump). Will see the difference

[alexxb]

tuesday: quads/hams
This week i do like giant sets, but with 40-50% of my max

1.first cycle: leg extension/squat/hack squat/leg press
2.second cycle: squat(smith)/sumo deadlifts/hack squat(wide)/leg press (wide)
3.lunges 1 set without weight 30(per leg)
4.lying leg curl 2x24(3dropset)
5.romunial deadlifts 3x8
6. leg raise 2x8

[alexxb]

I'am back :)

i was doing some experiment with food and training, now I'am 13 weeks out.
now i will do semple dieting:
from mondaz to friday : 200g protein / 100g carbohydrates/50-60g fat
from saturday to sunday: 200g protein / 200-300g carbohydrates (depends of the weeks) / 50-60 g fat

training tip
monday: shoulders/arm
thesday: legs
wednesday: cardio
thursday: chest/calves
friday: back/abs
saturday: cardio
sunday: cardio

picture will be very soon

[ntroupe]

Best of luck with your prep for the show! I know prepping for my first show was a learning experience. Do you have a coach or are you going alone?

Subd for the journey to stage!

[ToddinWC]

WAY TOO many training days in there! You have a lean physique but you need to put on a lot more mass...You're hitting shoulders not even 24 hours after arms and then chest after that..I used to follow a similar protocol when I started lifting almost 7 years ago and was just chronically overtraining (which I still continue to overtrain and I'm not natural) ...not to sound like a dick, but it looks like you've been training for only 6 months tops with a good diet at least, but you are just lacking the size, even in physique....good luck, but you have a lot of work to do I a few months!

[alexxb]

thank you
i know that i have a lot work to do :) I have a coach that he decide that we must change the way to train, so now I'am doing the WSB training system - lower/upper

i see that everyone who want to compite, it's like impossible if you are alone, you always need some coach, that can judge you, help with training, diet, ecc

[EmiliaWalker]

Try some calisthenic workout. It will help your muscle in the definition.

[Ashop]

thank you
i know that i have a lot work to do :) I have a coach that he decide that we must change the way to train, so now I'am doing the WSB training system - lower/upper

i see that everyone who want to compite, it's like impossible if you are alone, you always need some coach, that can judge you, help with training, diet, ecc


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