Shane's Contest Prep: Road To The 2008 NPC Arizona Open (Part 1)

I am currently preparing for the 2008 NPC Arizona Open. Here’s my exciting new training plan that includes great detail about diet, supplementation, and training. See the plan and learn what obstacle has already complicated the prep.

Part 1 | Part 2 | Part 3 | Part 4 | Part 5

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Shane Giese Contest Prep
10 Weeks Out

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My last and only competition countdown series for Bodybuilding.com took place four years ago as I dieted down for the 2004 INBF Wisconsin Championships. At age 16, I took first place in the men's open lightweight division with four other competitors.

Shane Giese Shane Giese Shane Giese
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Shane Giese At The 2004 INBF Wisconsin Championships.

From there I competed in the 2005 & 2007 NPC Teen Nationals at age 17 and 19 and placed 2nd and 3rd, respectively. My first showing I weighed 173 in the middleweight class, and in my second showing I weighed 190 in the light-heavyweight class. Both competitions had around 10 other competitors in my class and around 40 total at the show.

I considered competing in the NPC Collegiate Nationals this summer, but the very low turnout of competitors last year made me want to compete where there was more competition. The NPC Arizona Open takes place three weeks before the NPC North Americans so I'll be against national men's competitors using this show as their warm-up for their chance at winning a pro card three weeks down the road.

Shane Giese Shane Giese
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Shane Giese, 10 Weeks Out - 195 lbs.
I Will Hopefully Learn A Lot From This
Experience As Well As You The Reader.

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Leg Injury
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I'm beginning my diet now at 10 weeks out from the competition. I usually begin my preparation with at least six weeks of consistent diet and training prior to the time the diet starts. This year I wasn't as fortunate to have this opportunity. Three weeks before my diet began I hurt my left hip squatting in Gold's Gym.

I usually train at La Fitness, but joined Gold's Gym after I found out that many local competitors train there. I don't like their equipment at all compared to La Fitness. I found this out while squatting when the bar would keep hitting the supports in the squat rack.

The squat rack was a problem because the supports are permanently set too high so I was unable to squat to my normal depth without the bar hitting the supports. The left side of the bar hit during my last set and bounced up off the support sending my body sideways to the right. I had to try to regain my balance by adjusting my feet and in the process I pulled something in my right hip/glute.

I've been resting my leg up until this point and I will begin my contest prep with my injury still recovering. The recovery process will take place throughout the first part of my prep until my leg is fully healed and ready for normal training.

I'm not worried about my legs by the time the show comes around because currently they aren't a weak point and they have caught up quickly after injuries I faced in the past. Starting my contest prep with an injury is something new to me. I will hopefully learn a lot from this experience as well as you the reader.

RELATED VIDEO


Shane Giese's Bodybuilding Show
Episode #3: Leg Training, Pt. 1

Teen bodybuilding fans, check out this new video series by teen writer, Shane Giese. Shane and his training partner, Trevor Walborn, are both preparing to compete in upcoming NPC Teen Nationals competitions. Watch them train, and learn some proper form from these teen bodybuilding experts!

Click The Play Button To Start The Video.
[ Main Page ]

With all of this said, let the diet begin!

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10 Weeks Out Diet
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At this point I still allow condiments in my diet. I put teriyaki sauce on my chicken and rice and a couple tablespoons of fat free milk in my coffee. Water is at 1 gallon a day. Crystal light can be added to the water. The chicken and steak is cooked on the grill with seasoning and the rice is cooked plain on the stove. The spinach is fresh and eaten raw or cooked.

At this point in my diet I'm still using protein shakes, fruit/fruit juice, and condiments. These things will be taken out or replaced as I get closer to the show. On Sundays when I don't train, I keep the same diet, but I don't have my pre, during, or post workout meals.

Shane Giese Shane Giese
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Shane Giese, 10 Weeks Out - 195 lbs.
At This Point I Still Allow Condiments In My Diet.

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10 Weeks Out Supplementation
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10 Weeks Out Training Routine
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I'm using a different training split than I've used in the past while dieting down for this show. I'll be doing a push, pull, legs routine. I'll repeat the routine twice from Monday through Saturday and Sunday will be my rest day.

I'm starting out with my training without cardio. This is because my workouts currently last over two hours and I don't need to do cardio at this point in my competition prep for additional fat loss.

During my preps for both NPC Teen National competitions, I did pullups after every workout and before every back workout. This helped bring up my back greatly. During my prep for the 2007 NPC Teen Nationals I also incorporated back extensions with pullups. Since that also helped me greatly, I'll be doing pullups, back extensions, and also an ab routine after every workout for this competition prep.

Here is my current routine:

  • Monday/Thursday: Chest, Shoulders, Triceps, pull-ups/back extensions/abs
  • Tuesday/Friday: Back, traps, biceps, pull-ups/back extensions/abs
  • Wednesday/Saturday: Quads, hamstrings, calves pull-ups/back extensions/abs

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arrow Monday, April 21st - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
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arrow Tuesday, April 22nd - Back, Traps, Biceps, Pullups/Back Extensions/Abs:
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arrow Wednesday, April 23rd - Leg Recovery:
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    Today I was unable to train legs with weights. I rode the bike and treadmill for 10 minutes each. After that I did about 20 minutes of stretching. I tried doing bodyweight squats and I was unable to because my leg was hurting me. I thought it would be a lot more healed by now. This is very depressing and not good news at all.

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arrow Thursday, April 24th - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
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arrow Friday, April 25th - Back, Traps, Biceps, Pullups/Back Extensions/Abs:
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arrow Saturday, April 26th - Quads, Hamstrings, Calves, Pull-ups/Back Extensions/Abs:
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arrow Sunday, April 27th - Rest
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Shane Giese
+ Click To Enlarge.
Shane Giese, 10 Weeks Out - 195 lbs.
The Faster I Heal, The Faster I Can Be
Back In The Squat Rack Making progress.

Part 1 | Part 2 | Part 3 | Part 4 | Part 5