Bodybuilding.com - Shane's Contest Prep: Road To The 2008 NPC Arizona Open (Part 3)

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Shane is training with an injury. Follow his progress here.

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 how feeling under the weather is effecting my prep.

Shane's Contest Prep: Road To The 2008 NPC Arizona Open (Part 3)

By: Mr. Shane Giese

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

Shane Giese Contest Prep
8 Weeks Out

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Shane Giese Is Currently Preparing For The 2008 NPC Arizona Open.

8 Weeks Out Diet

Meal 1:

8 egg whites
1 yolk
1 cup of oatmeal
1 cup of coffee

Meal 2:

10 oz chicken
1 cup jasmine rice
1/2 cup spinach, broccoli, or salad

Meal 3:

10 oz steak
1 cup jasmine rice
1/2 cup spinach, broccoli, or salad

Meal 4 (pre-workout):

1 1/2 scoops Dymatize Elite Whey Protein

Meal 5 (post-workout):

1 1/2 scoops Dymatize Elite Whey Protein
1 piece of fruit or 8 oz juice

Meal 6:

10 oz chicken
1 cup jasmine rice
1/2 cup spinach, broccoli, or salad

Meal 7:

10 oz steak
1 cup jasmine rice
1/2 cup spinach, broccoli, or salad

Meal 8:

1 serving of SAN Infusion

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There are no changes in the diet this week

8 Weeks Out Supplementation

Before Meal 1:

1 packet Animal Flex
1 AST multivitamin
1 vitamin C
1 vitamin B
1 vitamin E
1 serving Irwin Naturals Advanced Yohimbe-Plus
2 USPlabs Cissus RX

Pre-Workout:

1 1/2 scoops Dymatize Elite Whey Protein
1 scoop BSN NO-Xplode
1 serving Irwin Naturals Advanced Yohimbe-Plus

Post-Workout:

Before Bed:

There are no changes in the supplements from last week. The Animal Flex and USPlabs Cissus RX combination continues to support my joints!

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Universal Presents:
Animal Flex
Animal Flex won the Joint Supplement Of The Year award for 2006 and 2007! Animal Flex is a joint and ligament formula designed to help support the health of athlete's joints from the continuous wear and tear brought about by heavy weight training.
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8 Weeks Out Training

Monday, May 5 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:

Dumbbell bench press: 100X10, 100X10, 100X8
Incline dumbbell bench press: 90X8, 90X8, 90X7
Dumbbell flyes: 70X8, 70X8, 70X8

Dumbbell shoulder press: 60X10, 60X10, 60X8
Dumbbell side lateral raises: 30X10, 30X10, 30X10
Reverse pec deck: 130X11, 130X10, 130X8

Rope Tricep Pressdowns: 50X12, 50X11, 50X10
Bodyweight dips: 15, 13, 12

Assisted pullups: 12X10, 12X10, 12X10
Back extensions: 25X8, 25X8, 25X8
Leg raises: 20, 20, 20
Ball crunches: 15, 15, 12

print Click Here For A Printable Log Of Monday.

This was a very good workout. Everything felt great.

Tuesday, May 6 - Back, Traps, Biceps, Pull-ups/Back Extensions/Abs:

Close grip reverse grip front pulldowns: 190X10, 200X8, 190X9
Behind the neck pulldowns: 180X10, 180X8, 180X8
Cable rows: 150X12, 150X12, 150X10
Assisted pullups: 12X10, 12X10, 12X10

Alternate dumbbell curls: 45X10, 45X10, 45X8
Dumbbell preacher curls: 30X10, 30X10, 30X8
Dumbbell shrugs: 100X10, 100X10, 100X10
Back extensions: 25X8, 25X8, 25X8

Leg raises: 20, 15, 15
Broomstick twists: 25, 25, 25

print Click Here For A Printable Log Of Tuesday.

I decided to do traps and lower back after biceps. This allowed my biceps to be a little more fresh and I was able to use more weight than last time. Overall the workout was good.

Wednesday, May 7 - Leg Recovery:

Bodyweight squats: 20, 20, 20
Leg extension: 60X15, 60X15, 60X15
Lunges: 3 sets
Leg curls: 80X12, 90X12, 100X10
Seated calf raises: 90X12, 90X12, 90X12
Leg press calf raises: 215X12, 215X12, 175X12

print Click Here For A Printable Log Of Wednesday.

My leg continues to get better, but I'm not quite ready to jump back into things 100% yet. I'm going to see next workout if I can add more weight to certain exercises and see how my leg feels and reacts to it.

Thursday, May 8 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:

Dumbbell bench press: 100X10, 100X9, 100X7
Incline dumbbell bench press: 90X8, 90X7, 90X6
Dumbbell flyes: 70X7, 70X6, 70X6

Dumbbell shoulder press: 60X9, 60X7, 60X7
Dumbbell side lateral raises: 30X12, 35X8, 30X8
Reverse pec deck: 120X10, 120X10, 120X10

Weighted dips: 45X10, 45X9, 45X8

print Click Here For A Printable Log Of Thursday.

I have not been feeling well and decided to cut my workout short. I'm very fatigued and need to rest up for tomorrow. I don't want to work abs and do pullups every day while feeling like this because I'm not sure how they will recover.

RELATED VIDEO

Shane Giese's Bodybuilding Show
Upper Body Workout!

In this episode, watch Shane demonstrate proper form on various delts, traps, pecs, and tris movements as he works out in Peoria, Arizona.

Click The Play Button To Start The Video.
Or Download Here:
WMV (52.2 MB) - Video iPod (81.2 MB)
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Friday, May 9 - Rest (Sick)

I decided to rest today and not train back. I really had no choice as it took me about two hours just to eat breakfast and make my bed. I'm going to take medicine and rest up all day. Hopefully tomorrow I feel better.

Saturday, May 10 - Rest (Sick)

I chose not to workout today because I'm still feeling very bad. I might go ahead and do legs tomorrow judging by how I feel.

Sunday, April May 11 - Legs:

BW squats: 25, 25, 25
Leg extensions: 70X15, 70X15, 70X15
Leg press: 90X20, 90X20, 90X20
Hack squat: 0X15, 0X15, 0X15
Lunges: 3 sets
Straight leg deadlifts: 95X12, 95X12, 95X12
Hip Adductor: 100X12, 120X12, 140X10
Hip Abductor: 50X15, 60X12, 70X10
Lying leg curl: 90X12, 100X12, 110X12
Seated calf raise: 90X12, 90X12, 90X12
Leg press calf raise: 215X12, 195X12, 195X12
Assisted pullups: 12X10, 12X10, 12X10
Back extension: 25X8, 25X8, 25X8

Rope crunches: 120X15, 120X15, 120X15
Leg raises: 10, 10, 10

print Click Here For A Printable Log Of Sunday.

I felt better today so I decided to train legs. I went easy on the squatting type movements and added weight on movements that didn't involve my hip/glute as much.

Conclusion

This week started out well but I got sick halfway through. I was really disappointed because I was doing everything right and my prep was going so well. My immune system is struggling a bit and works even harder when I am not feeling well; especially when training.

I've had problems when I was younger and I even during my senior year of high school. I always seem to get something depending on the time of year and when the germs are going around. Hopefully I'll fully heal up and I won't get sick the rest of my prep. If I get sick deeper into my prep I'll most likely have to suck it up and train while sick. It will depend how far out I am.