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  1. #1
    OLYMPIAN
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    Default Preparing for first Men's Physique contest

    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

    2013-02-21 10.51.04.jpg2013-02-21 10.50.22.jpg

  2. #2
    RX MEMBER David Lees's Avatar
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    Good luck with your training goals and with prep...congrats on making the decision to compete!

  3. #3
    OLYMPIAN
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    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)
    Last edited by alexxb; 02-25-2013 at 10:46 AM.

  4. #4
    RX MEMBER RickRock13's Avatar
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    I've got my first MPD show in a month myself. Good luck buddy. I will follow!

  5. #5
    GYM RAT Gym God's Avatar
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    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.

  6. #6
    OLYMPIAN
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    thank you, I will do my best

  7. #7
    OLYMPIAN
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    Default

    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

  8. #8
    OLYMPIAN
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    Default

    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)

  9. #9
    OLYMPIAN
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    Default

    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)

  10. #10
    OLYMPIAN
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    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

  11. #11
    OLYMPIAN
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    Default

    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

  12. #12
    OLYMPIAN
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    Default

    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

  13. #13
    OLYMPIAN
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    Default

    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

  14. #14
    OLYMPIAN
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    Default

    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

  15. #15
    OLYMPIAN ntroupe's Avatar
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    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!

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