First Contest Prep- Illinois State 2010

**Dunkelheit23** · 07-09-2009, 09:43 PM

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)

(at 230)

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

**vboissiere** · 07-10-2009, 02:05 PM

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

**indianamonster1986** · 07-10-2009, 02:11 PM

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** · 07-10-2009, 03:20 PM

good luck, wat diet r u following?

**buster12** · 07-10-2009, 03:29 PM

good luck bro!

**Dunkelheit23** · 07-10-2009, 10:52 PM

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** · 07-10-2009, 11:02 PM

BTW workout today sucked, my strength is finally digressing

**Dunkelheit23** · 07-14-2009, 04:33 PM

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** · 07-14-2009, 05:23 PM

good job.keep it up.

**Dunkelheit23** · 07-15-2009, 01:11 AM

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!

**Dunkelheit23** · 07-16-2009, 01:51 PM

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** · 07-16-2009, 04:23 PM

Strong Hair

**Dunkelheit23** · 07-17-2009, 02:46 PM

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** · 07-20-2009, 10:25 PM

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