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  1. #1
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Default Prep for fall season 2012

    I gotta a lot of shows in mind. Will see where I end up. Being a European I can only do locals and no pro qualifier so it doesn't really matter how I do, but nevertheless would like to place the best I can obviously.

    Something about me. 6'6" and today 250lbs. Kinda blew up after last shows so gotta bring it down again.

    Today's training: Chest, shoulders, triceps, abs

    Incline barbell press: 5x6-10
    Flat machine press: 3x12
    Incline fly: 3x12
    Cable crossover: 4x12-15

    Shoulder giant set rotation:
    Seated side laterals 4x10-12
    Seated bent over laterals 4x10-12
    Seated dumbell front raises 4x10-12
    Seated behind the neck smith press 4x6-12

    EZ bar pullover and press 4x8-12
    Bent over high pulley cable tricep press 3x12
    superseted with
    Triceps pushdown 3x12

    Cable crunches 4x10
    Lying side crunches 2x20 each side
    Crunches 3x15

  2. #2
    Editor-In-Chief: MensPhysique.com
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    good shoulder and tri routine. Keep it up!

  3. #3
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Thanks. I like to mix it up and go by feel a lot.

  4. #4
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Yesterday evening 60 minutes cardio before bed.

    Today's training: Back and biceps

    Wide grip chins 3xmax
    Close grip pull downs 3x10 last one drop set
    Bent over barbell rows 3x6-10
    Barbell shrugs 3x12 last one drop set of about 40 reps

    Back giant rotation 3x10 of each exercise back to back
    Standing (20 degree angle bent forward) dumbell row/shrug
    Standing dumbell shrug
    EZ bar high pulls all the way above the head
    Seated rope rows
    Dumbell pull over across the bench

    Paralel grip pull ups 1xmax plus couple of negatives.

    EZ bar 21's 4 sets
    Preacher bench EZ bar curls 3x10-12
    Standing alternate hammer curls 3x8
    superset with
    Seated incline dumbell curls 3x6


    I'll have 30 minutes cardio before bed.
    Last edited by Daniel Minarsky; 05-20-2012 at 08:39 AM.

  5. #5
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Today leg training. Not really most important bodypart in physique but still like to do them, cause I might do a BB class too, plus I like to train my whole body. My legs are twigs anyway cause I am such a skyscraper. 30 minutes cardio before bed today.

    Legs
    45 degree legpress 10x15-25
    Leg extension 3x20-25
    superset with
    Squat 3x10

    Leg extension 3x10 peak contraction and 1 burout set of 100 reps
    Adductor machine 3x12

    Stiff leg deadlift standing on a box 3x10-12
    superset with
    45 degree legpress feet high on platform 3x12

    Lying leg curls 5x6-10 last set drop set

    Calf raises on legpress 5x10-12

    Abs
    Incline crunches 3x20
    Lying leg raises 3x10

  6. #6
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    No weight training today. Currently I train 3 on 1 off.

    So today only 60 minutes morning cardio on empty stomach and 30 minutes cardio before bed.

  7. #7
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Chest, triceps and abs today. Will do 30 minutes cardio before bed.


    Smith Gironda neck press 5x8-12
    Incline dumbell press 3x6-8
    Incline dumbell fly 3x10-12

    Dips 3xmax
    superseted with
    Seated chest press 3x12

    Pec-dec 5x12

    Pullover and press 5x6-12
    One arm underhand across the body tricep pull down 3x10
    Tricep pushdowns 4x8-12

    Standing weighted cable crunches 5x8-12
    Lying leg and hip raises 3x10

  8. #8
    Editor-In-Chief: MensPhysique.com
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    Glad to see you're still hitting the legs! I hate the "but they're covered up" excuse to avoid training them

  9. #9
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Quote Originally Posted by ianlauer View Post
    Glad to see you're still hitting the legs! I hate the "but they're covered up" excuse to avoid training them
    Yup, gotta be complete. Even though I might not compete in BB (prob will though), I still want to train like one.

  10. #10
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Back and biceps today (I train about 8am about an hour after meal 1). I like training in the morning better then any other time. I feel it suites me better to get it done in the morning and then eat all day. I feel I recover better that way than if I would be training in the afternoon and have maybe just 2 meals after. Again 30 minutes cardio before bed.

    Wide grip chins 4xmax
    Bent over barbell rows 5x6-12 last set drop set

    Chest supported dumbell rows to the chest 3x10-12
    superseted with
    Chest supported dumbell rows to the waist 3x8-10

    Triset 3x10 of each exercise
    Close grip pull downs
    Seated wide grip rows
    Seated underhand rows

    Paralel grip chins 1xmax to squeeze whats left plus 3 negatives

    EZ bar close grip preacher curls 5x6-10
    EZ 21s 3 sets
    Spider hammer curls 3x10

  11. #11
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Shoulders, traps, little legs and abs today. 30 minutes cardio before bed will follow.

    Seated dumbell press 5x6-10
    Side laterals 4x10-12 last 2 sets drop sets
    Rear delt machine 4x12

    Giant set of 3x12 of each
    Close grip EZ bar upright rows above the head
    Wide grip EZ bar upright rows
    Dumbell shrugs

    Leg curls 10x10
    Leg extensions 10x20
    Seated calve raises 5x15

    Weighted incline crunches 4x10 last set drop set
    Incline crunches 2xmax

  12. #12
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    60+60 morning and evening cardio

  13. #13
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Chest, shoulders, triceps today. 30 minutes cardio before bed

    Smith machine Gironda neck press 5x8-12 last 2 sets drop sets

    Chest triset
    Pec-dec 3x12
    Incline dumbell press 3x6-8
    Incline dumbell fly 3x10-12

    Chest giant superset. All seven sets done back to back to back
    Cable crossovers 4x12-15
    Flat dumbell press 3x6-8

    Giant set shoulder rotation (4 sets back to back then break. 4 rotations)
    Seated side laterals 4x12
    Bent over seated laterals 4x10-12
    Seated dumbell front raises palms up 4x10-12
    Seated dumbell press 4x6-8 last set drop set

    Pull over and press 5x8-12
    Tricep push downs 3x8-12 last set drop set
    One arm underhand across the body tricep pull down 3x8-10 last set drop set

    Standing weighted cable crunches 5x8-12
    Incline crunches 3x15 very slow reps

  14. #14
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Back and biceps. 30 minutes cardio before bed will follow...

    Wide grip chins 3xmax

    Back compound triset (3 exercises back to back without any rest holding on to the same bar)
    Bent over barbell rows 5x5-12
    Partial deadlift 5x5-12
    Barbell shrugs 5x5-12

    Close grip pull downs 3x10-12 last set drop set (2 drops)
    superseted with
    Seated cable close grip rows 3x10-12 last set drop set (2 drops)

    Incline bench chest supported one arm dumbell rows 3x12 (very slow)
    Paralel grip chins 1xmax plus 3 negatives

    EZ bar preacher bench curls 4x7-12
    Standing alternate hammer curls 2 giant sets of 5 actual sets up and down the rack back to back
    Low incline seated dumbell curls

  15. #15
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Legs and abs. 30 minutes cardio before bed will follow

    Leg extension 10x6-20 last set drop set
    Sissy squats 3x12
    45 degree legpress 5x20 (10 reps super deep with legs wide, 10 reps legs close together little bit higher)
    45 degree legpress 1x100 one burnout set
    Leg extension 1x100 one burnout set

    Those 100 rep sets are killer. By rep 70-80 quads were full of burning lava it seemed...

    Adductor machine 3x12

    Stiff leg deadlift standing on a box 4x8-12
    Lying leg curls 5x6-10 last set drop set (4 drops)

    Ab triset (3 rotations)
    Lying crunches 3x20
    Left side crunches 3x15
    Right side crunches 3x15

    Had to do abs before calves cause my legs were shaking and hams burning I could not do calves straight after...

    45 degree legpress calve raises 5x15

    Hyperextensions 3x10-12

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