Shane Giese Contest Prep
6 Weeks Out

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

6 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

There are no changes in the diet this week. Water is still at 1 gallon a day.

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6 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
• 1 serving VPX Meltdown

Pre-Workout:

• 1 1/2 scoops Dymatize Elite Whey Protein
• 1 scoop MAN Body Octane
• 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

I took out the BSN NO-Xplode and replaced it with MAN Body Octane. There isn't a big reason for doing this. I like both products and just wanted to try something different for the time being as far as my NO2 supplements goes.

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I added in VPX Meltdown for my thermogenic. This is to speed up my fat loss. I'll be taking a thermogenic from 6 weeks out all the way until my show.

6 Weeks Out Training

Monday, May 19 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:

• Incline dumbbell bench press: 100X10, 100X10, 100X9
• Dumbbell bench press: 100X8, 100X7, 100X6
• Dumbbell flyes: 75X7, 70X7, 70X7
• Reverse Cable flyes: 40X12, 50X12, 50X10
• Dumbbell side lateral raises: 30X10, 30X10, 30X10
• Dumbbell press: 60X10, 60X10, 60X8
• Rope Tricep Pressdowns: 80X10, 90X10, 90X8
• Bodyweight dips: 15, 13, 12
• Assisted pullups: 12X10, 12X10, 12X10
• Back extensions: 25X8, 25X8, 25X8
• Incline leg raises: 10, 10, 10
• Lying down leg raises: 20, 20, 20
• Cardio: 30 minutes on treadmill speed 3.2 on incline 4.0

Click Here For A Printable Log Of Monday.

Reverse cable flyes work the rear delts. I like working rear delts before my front delts sometimes because it warms up my shoulders for presses and focuses on a muscle group that's often neglected. I'm increasing my cardio this week from 20 to 30 minutes. Cardio is done immediately following my workout.

Tuesday, May 20 - Back, Traps, Biceps, Pullups/Back Extensions/Abs:

• Assisted pull-ups: 12X10, 12X10, 12X10, 12X10
• Front pulldowns: 170X10, 170X10, 170X9, 170X9
• Dumbbell rows: 100X12, 100X12, 100X12
• Back extensions: 25X8, 25X8, 25X8
• Dumbbell shrugs: 100X10, 100X10, 100X10
• Alternate dumbbell curls: 50X10, 50X8, 50X7
• Dumbbell preacher curls: 30X10, 30X10, 30X9
• Machine crunches: 70X15, 70X15, 70X12
• Broomstick twists: 25, 25, 25
• Cardio: 30 minutes on treadmill speed 3.2 on incline 4.0

Click Here For A Printable Log Of Tuesday.

This back workout felt great. I increased my reps on both bicep exercises and my front pulldowns felt stronger than last workout.

Wednesday, May 21 - Legs:

• Walking lunges: 3 sets with 40 pounds
• Front squat: 135X12, 135X12, 135X12
• Lying hamstring curls: 110X10, 120X10, 130X9
• Seated Hamstring curls: 240X12, 240X12, 240X10
• Seated calf raises: 90X12, 90X12, 90X12
• Machine calf raises: 175X12, 175X12, 175X12
• Hip adductor: 120X10, 135X9, 120X10
• Hip abductor: 65X12, 65X12, 65X12
• Assisted pullups: 12X10, 12X10, 12X10
• Back extensions: 25X8, 25X8, 25X8
• Cardio: 30 minutes on treadmill speed 3.2 on incline 4.0

Click Here For A Printable Log Of Wednesday.

This was a good leg workout but I still felt my injury bugging me a bit. My leg was bothering me last week but felt better today. Hopefully it's ok tomorrow.

Thursday, May 22 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:

• Incline dumbbell bench press: 100X12, 100X10, 100X7
• Dumbbell bench: 100X8, 100X8, 100X7
• Cable Crossovers: 60X13, 60X12, 60X10
• Dumbbell shoulder press: 65X10, 65X8, 65X7
• Dumbbell side lateral raises: 30X10, 30X10, 30X10
• Cable flyes: 40X15, 50X12, 40X12
• Rope pressdown: 50X12, 50X10, 50X10
• Machine dips: 165X12, 180X10, 195X8
• Assisted pullups: 12X10, 12X10, 12X10
• Back extensions: 25X8, 25X8 25X8
• Cable crunches: 130X12, 130X12, 130X10
• Side crunches: 12, 12, 12
• Cardio: 30 minutes on treadmill speed 3.2 on incline 4.0

Click Here For A Printable Log Of Thursday.

Great workout but I felt my right hip bugging me. I'm going to keep icing it and hopefully it holds up until showtime.

Friday, May 23 - Back, Traps, Biceps, Pullups/Back Extensions/Abs:

• Assisted pullups: 12X10, 12X10, 12X10
• Front close/reverse grip pulldowns: 180X12, 180X10, 180X9
• Behind the neck pulldowns: 170X12, 170X10, 170X8
• Back extensions: 25X8, 25X8, 25X8
• Dumbbell shrugs: 100X10, 100X10, 100X10
• Alternate dumbbell curls: 50X10, 50X8, 50X6
• Incline curls: 30X10, 30X10, 30X10
• Ball crunches: 15, 15, 12
• Side crunches: 15, 15, 15
• Cardio: 30 minutes on treadmill speed 3.2 on incline 4.0

Click Here For A Printable Log Of Friday.

I'm continuing to not do any back movements that involve my hips. This is to help prevent hurting my hip any more and to let it rest and heal between leg days.

Saturday, May 24 - Legs:

• Lying hamstring curl: 110X12, 120X10, 130X10
• Seated hamstring curl: 225X10, 240X10, 240X10
• Adductor: 140X12, 150X10, 160X10
• Abductor: 60X12, 70X10, 70X10
• Leg extensions: 70X12, 70X12, 70X12
• Seated calf raise: 90X12, 90X12, 90X12
• Leg press machine calf raise: 175X12, 175X12, 175X12
• Assisted pullups: 12X10, 12X10, 12X10
• Back extensions: 25X8, 25X8, 25X8
• Cardio: 30 minutes on treadmill speed 3.2 on incline 4.0

Click Here For A Printable Log Of Saturday.

I didn't do any squatting movements for this leg workout. I think it's best to limit them to once a week given the current state of my leg/injury. I'm still able to get a decent leg workout. I want to train my legs the best I can up until the show within hurting myself even more. I can take off time to heal my leg for good after my show.

Sunday, May 25 - Rest

Conclusion

This was a pretty productive week. I made changes in my diet to start bringing my body fat down more. I'm going to take pictures next week and from that point on I'll be taking pictures every week. I chose not to take pictures every week initially because big changes in my physique didn't take place because I was ahead of schedule body fat-wise in my preparation for the show. Right now I'm right on schedule so I'll begin making small changes every week to bring myself into contest shape.

My weight at the end of the week was 198.

shanegiese@cox.net

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