Shane's Contest Prep: Road To The 2008 NPC Arizona Open (Part 2)

I am currently 9 weeks out from the 2008 NPC Arizona Open and my exciting new training plan is working great! Here are more program details as I continue toward contest day!

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

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Shane Giese Contest Prep
9 Weeks Out
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Shane Giese Shane Giese
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Shane Giese Is On The Road To The 2008 NPC Arizona Open!

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9 Weeks Out Diet
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The only change I made in my diet from last week is that I took out the SciVation Xtend that was used during my workouts last week.

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9 Weeks Out Supplementation
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I'm using the same supplements as last week. The Animal Flex and USPlabs Cissus RX combination has worked GREAT for my joints!

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9 Weeks Out Training
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arrow Monday, April 28 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
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RELATED VIDEO


Shane Giese's Bodybuilding Show:
Episode #1: Chest Training!

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.
Or Download Here:
WMV (14.3 MB) - Video iPod (87.9 MB)
[ Main Page ]

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arrow Tuesday, April 29 - Back, Traps, Biceps, Pullups/Back Extensions/Abs:
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  • Assisted pullups: 12X10, 12X10, 12X10
  • Dumbbell rows: 100X15, 100X12, 100X12
  • Front pulldowns: 170X8, 160X8, 160X8
  • Behind the neck pulldowns: 1600X12, 160X10, 160X9
  • Back extensions: 25X8, 25X8, 25X8
  • Dumbbell shrugs: 100X10, 100X10, 100X10
  • Alternate dumbbell curls: 40X10, 40X8, 40X8
  • Incline curls: 25X10, 25X10, 25X9
  • Leg raises: 15, 15, 15
  • Broomstick twists: 25, 25, 25
  • Cable crunches: 130X12, 130X10, 130X10
  • print Click Here For A Printable Log Of Tuesday.

    This was another good workout. The dumbbell rows felt good when I did higher reps. At the gym I train with the dumbbells over 100 lbs; they have very large bars where you grip between the plates. This puts a lot more stress on your forearms, especially if you have small hands.

    I feel like I'm doing very well with the higher volume and higher frequency workouts. The key to having high volume while training each body part twice a week is to not train in a lower rep range.

    Lower rep range sets require more preparation between sets, generally more rest between sets, and tax your central nervous system much more than higher rep sets. I keep the lower rep sets in the off-season where I'm doing less volume overall and have more rest days between workouts.

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arrow Wednesday, April 30 - Leg Recovery:
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arrow Thursday, May 1 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
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arrow Friday, May 2 - Back, Traps, Biceps, Pullups/Back Extensions/Abs:
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arrow Saturday, May 3 - Quads, Hamstrings, Calves, Pullups/Back Extensions/Abs:
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arrow Sunday, April May 4 - Rest
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Conclusion
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This week was very productive and I was happy with all of my workouts. My leg continues to get better and I'm feeling better in the gym with every workout. During my contest prep when I was 16, I injured my left tricep three weeks out from the show. Instead of simply working around it for the past three weeks, I pushed it which was the absolute worst thing I could do.

I took off time after my show to heal it and ended up coming back too soon and hurting it even more. In total I was out of the gym for over 6 months and my injury still lingers to this day. That's why I've learned to be very cautious with my injuries. I still have injuries that I have to deal with that originally took place over 5 years ago.

Injury prevention is the most important thing in bodybuilding if you think about it. If you're injured, you can't train. If you do train injured, you'll tear your body up even more.

My weight at the end of the week was 198.

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