|
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 everything is progressing.
Shane Giese Contest Prep
5 Weeks Out
 Click To Enlarge.
Shane Giese, 5 Weeks Out, 197 lbs.
5 Weeks Out Diet
Meal 1:
Meal 2:
Meal 3:
Meal 4 (pre-workout):
Meal 5 (post-workout):
Meal 6:
Meal 7:
Meal 8:
I took steak out of meal 7 and replaced it with chicken. Water is still at 1 gallon a day.
Click To Enlarge.
Shane Giese, 5 Weeks Out, 197 lbs.
5 Weeks Out Supplementation
Before Meal 1:
Pre-Workout:
Post-Workout:
Before Bed:
I took out the VPX Meltdown because it made my stomach upset. I think it made my stomach upset because I am already taking coffee and Irwin Naturals Advanced Yohimbe-Plus, which contain lots of stimulants and caffeine.
5 Weeks Out Training
 Monday, May 26 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
- Dumbbell bench press: 100X11, 100X9, 100X8
- Incline dumbbell bench press: 90X10, 90X9, 90X9
- Dumbbell flyes: 75X8, 75X7, 75X7
- Reverse cable flyes: 40X12, 50X10, 40X12
- Dumbbell press: 65X10, 65X9, 65X8
- Machine side laterals: 100X10, 110X8, 100X9
- Dumbbell tricep extension: 35X10, 35X8, 35X8
- Rope tricep pressdowns: 50X10, 50X10, 50X8
- Assisted pullups: 12X10, 12X10, 12X10
- Back extensions: 25X8, 25X8, 25X8
- Ball crunches: 15, 12, 12
- Lying down leg raises: 20, 20, 20
- Cardio: 30 minutes on stair stepper
 Click Here For A Printable Log Of Monday.
This was a solid workout even though my chest pressing exercises decreased in weight. I tried the stair stepper for my cardio this workout and it was very challenging compared to the treadmill.
Tuesday, May 27 - Back, Traps, Biceps, Pullups/Back Extensions/Abs:
- Assisted pullups: 12X10, 12X10, 12X10, 12X10
- Front pulldowns: 180X10, 190X8, 180X9
- Pullovers: 90X12, 140X10, 140X10
- Back extensions: 25X8, 25X8, 25X8
- Dumbbell shrugs: 100X10, 100X10, 100X10
- Incline curls: 30X10, 35X10, 35X9
- Dumbbell preacher curls: 30X11, 30X9, 30X8
- Cable crunches: 130X12, 130X12, 130X10
- 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.
My lower back was really sore before my workout. I think it was from the stair stepper yesterday but I'm not completely sure. I still had a great workout.
Wednesday, May 28 - Legs:
- Leg extensions: 75X12, 75X12, 75X12
- Lying hamstring curls: 100X10, 110X10, 120X10, 130X8
- Seated Hamstring curls: 240X12, 255X10, 255X10, 255X10
- Hip adductor: 125X12, 125X10, 125X10
- Hip abductor: 60X12, 70X12, 80X12
- Seated calf raises: 170X12, 170X10, 170X10
- Assisted pullups: 12X10, 12X10, 12X10
- Back extensions: 25X8, 25X8, 25X8
- Incline leg raises: 10, 10, 10
- Ball crunches: 12, 12, 12
- Cardio: 30 minutes on treadmill speed 3.2 on incline 4.0
Click Here For A Printable Log Of Wednesday.
This leg workout was about as good as it will get without my leg being 100%. Will have to continue to do the best I can and heal my leg completely after my show.
Thursday, May 29 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
- Incline dumbbell bench press: 100X12, 100X10, 100X7
- Incline barbell bench: 185X11, 185X9, 185X7
- Flyes: 70X8, 70X8, 70X8
- Dumbbell side lateral raises: 30X11, 30X10, 30X10
- Reverse cable flyes: 40X15, 50X12, 40X12
- Dumbbell press: 65X12, 65X9, 65X8
- Dumbbell tricep extension: 35X10, 35X10, 35X9
- Rope tricep pressdowns: 80X10, 80X10, 80X10
- Assisted pullups: 12X10, 12X10, 12X10
- Back extensions: 25X8, 25X8 25X8
- Cable crunches: 130X12, 130X12, 130X10
- Broomstick twists: 25, 25, 25
- Cardio: 30 minutes on treadmill speed 3.2 on incline 4.0
Click Here For A Printable Log Of Thursday.
I did incline barbell bench after incline dumbbell bench to hit my upper chest even more than usual. My upper chest is lagging slightly behind my lower chest.
Friday, May 30 - Back, Traps, Biceps, Pullups/Back Extensions/Abs:
- Assisted pullups: 12X10, 12X10, 12X10
- Front pulldowns: 180X10, 190X8, 180X10
- Pullovers: 140X12, 160X12, 180X10
- Back extensions: 25X8, 25X8, 25X8
- Dumbbell shrugs: 100X10, 100X10, 100X10
- Incline curls: 35X10, 35X8, 35X7
- Preacher 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.
This was a good back workout. The pullovers felt great and didn't bother my left tricep like in the past.
Saturday, May 31 - Legs:
- Lying hamstring curl: 110X12, 120X12, 130X10
- Seated hamstring curl: 225X12, 240X10, 255X10
- Adductor: 140X10, 150X10, 160X10
- Abductor: 60X12, 70X12, 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 chose not to do any squat movements again this workout. I'll try them next leg workout. This was a solid workout considering my situation.
Sunday, June 1 - Rest
Conclusion
I went to the water park today on my day off. It was great to just be able to relax without worrying about having to workout. I brought food with me in Tupperware containers. You can still enjoy life and do things during your contest prep. I took pictures this week and I'm right on schedule. I'll make additional changes next week to increase my fat loss even further.
Click To Enlarge.
I'm Right On Schedule.
My weight at the end of the week was 197.
shanegiese@cox.net
Recommend this article to a friend by e-mail here!
Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review
 Back To Mr. Shane Giese's Main Page
Back To The Articles Main Page.
Related Articles
Alex Stewart's 20 Week Contest Prep Main Page!
Shane's Contest Prep: Road To The 2008 NPC Arizona Open (Part 4)!
Shane's Contest Prep: Road To The 2008 NPC Arizona Open (Part 5)!
|
|
Discounts & Deals - Sign Up!
(5 characters minimum)