First Contest Prep- Illinois State 2010

[Dunkelheit23]

Age: 19
Height: 6'2 3/4"
Weight: 220
Training: 1 year 8 months
Goal: Currently cutting down a little because I got pretty out of shape around 235, kicking it back into off season mode soon though. Trying to add enough lean mass to hold my own in the heavies

Training: Mix of DC and Fst-7
(I do full on DC when "bulking")

(at 205)
http://img207.imageshack.us/img207/650/picture022e.jpg
http://img25.imageshack.us/img25/6065/picture017.jpg
(at 230)
http://img269.imageshack.us/img269/872/picture028i.jpg

Psyched for Chest/Delt/Tri tomorrow. Aight I'm out for some chicken.:D

[vboissiere]

Good luck! Time to get that work in!!!

[indianamonster1986]

Good luck. look great for only a year and 8 months. I know guys in my gym that have been training 3 times that and look like shit. I'm thinking about doing that show next year too hopefully.

[GottaGetLean]

good luck, wat diet r u following?

[buster12]

good luck bro!

[Dunkelheit23]

Thanks errrbody

Diet right now is around 3900 cals, 40%p/40%f/20%c. Real simple. Starting my gain phase again around the first of Aug

[Dunkelheit23]

BTW workout today sucked, my strength is finally digressing

[Dunkelheit23]

Back

Sorry haven't updated in a while
Today's workout was awesome, I'm finally building a good connection with my back

Underhand Pulldowns ss/w Hammer Pullovers- 100x10/2px6, 120x10/3px6, 150x10/3px6, 150x10/3px4, 120x12/3px4 These hurt like hell
BB Rows- 135x10, 135x10, 185x6, 135x6
DB Rows- 100x6, 80x8, 80x8
DB Pullover 7's- 70 about 6 reps
DB Curls- 40x6, 50x6, 60x4
Machine curls- 60 3x10

[ANADROLicfreak]

good job.keep it up.

[Dunkelheit23]

Just took this lat spread pic, really shows me what I need to work on. Middle back and traps FTL. You can see my upper spine lol. I need them Coleman tubes running up my back!
http://img268.imageshack.us/img268/5643/picture044v.jpg

[Dunkelheit23]

Legs
Donkey Calves- 380x9 (DC PR)
Seated Leg Curls- 150x37RP (DC PR)
Front Squats- 225x2 wut fail
Leg Extensions ss/w Hip Adductor- 3 sets

Good workout except for the squat fail

[Dunkelheit23]

Strong Hair
http://img119.imageshack.us/img119/4439/picture046y.jpg

[Dunkelheit23]

Chest/Delt/Tri
Just pretty much going through the motions at this point, just dying to get back into gain mode
Incline Hammer Press- 3P+25 x 4(was supposed to get 9rp lol)
Machine Delt Press- 180x10, 210x10, 240x6
Machine Lateral- 90 3x15
Skullcrushers-80 3x8
One Arm Overheads- 30 2x10

[Dunkelheit23]

High V Delts
Quick sets, cardiovascularly intense workout
DB Press
DB Laterals
Underhand BB Front Presses Seated- These hit the front delts really well!
Rear Pec Deck
Standing Presses

[Dunkelheit23]

Back/Bi
Same as last workout with BB Rows swapped for Deads and no DB Rows. Quick workout again followed by 20 mins on the stairmaster.

[Dunkelheit23]

Legs
Seated Calves- 4p+25 x 15 (DC PR)
SLDL- 215x6, 235x6, 255x6, 275x2 (DC PR)
Leg Press- 2px10, 3px10, 4px8
Seated Leg Curls ss/w BW Lunges- 80x12/20(steps), 100x12/20, 120x12/20
Leg Extensions- 75 3x15
30 Mins cardio
Great workout

[Dunkelheit23]

Yesterday's workout
chest/delt/tri
Incline DB Press- 80x10, 90x6
Incline Flyes- 70x6
Hammer Shoulder Press- 2px12
Cable Laterals- 30 3x12
Rear Pec Deck 7's
Pushdowns- 100 3x12
Skullcrushers 7's


Started carb loading slightly getting ready to start bulking again monday. Taking it slower this time, I have until at the earliest January, maybe Feb if I stay lean before I start dieting.

[Bekim Rizvani]

are you doing the teen class?

[Dunkelheit23]

are you doing the teen class?
No, my birthday is in March, so I'll be 20 at the show

[Bekim Rizvani]

ah ok Ill see yo there in the HW class

[Dunkelheit23]

ah ok Ill see yo there in the HW class
Well, thanks for killing my hopes lololol:(

Anyways, todays workout was High Volume Delts, don't remember weights
Smith BNP's
Side Laterals
Face Pulls
Rear Pec Deck

[Dunkelheit23]

ah ok Ill see yo there in the HW class
You aren't already a national competitor?

[Dunkelheit23]

High V Back
Underhand pulldowns
BB Rows
Hammer Strength Row
Seated Row 7's
DB Curls
Spider Curls
Hammer Curls

[Dunkelheit23]

Yetserday's workout
Legs
Calf Raises- 160 x 10(DC PR), 75 x 12
Ham Curls- 135 x 17RP(DC PR), 60x15
Squats slow negs- 225 2x4, 245x3
Leg Ext. 7's


Today
Chest/Delt/Trizepticals
incline DB- 85x8, 95x4, 80x8
Incline Hammer Press- 2p 3x12
Crossover 7's
Hammer Delt Press- 2p 3x10
Rear Raises
Pushdown (sets of 20)- 100/100/80
Overheads- 50 3x12
Skulls
Rope 7's