By: Mr. Shane Giese

Shane Giese Contest Prep
8 Weeks Out

Click To Enlarge.
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:

• 1 AST multivitamin
• 1 vitamin C
• 1 vitamin B
• 1 vitamin E

Before Bed:

• 4 PrimaForce ZMA
• 1 packet Animal Flex
• 2 USPlabs Cissus RX

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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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

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

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

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

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.

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

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.

Click To Enlarge.
Hopefully I'll Fully Heal Up
And I Won't Get Sick The Rest Of My Prep.

My weight at the end of the week was 195.

shanegiese@cox.net

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