My last bodybuilding show was in June of 2000. I won the men's light heavyweight division and placed second in the overall. My goal is to win the overall title in an NGA sanctioned contest in order to earn my pro card. I'm hoping to compete in the 2001 NGA Northwest Natural Bodybuilding Championship in Boise, ID.
Unfortunately, my progress has been slowed by a persistent shoulder injury. I have taken four months off since my last show to give my shoulder time to heal. I have also become a father for the first time, and have enjoyed spending my evenings with my son, Cole. I recently started training again. My stats are as follows:
- Body fat: 15%
- Weight: 212 lbs
- Biceps: 16.5"
- Waist: 33.5"
- Chest: 53"
- Quads: 26"
- Contest weight: 190 lbs
I like to rotate my daily workouts in the following manner:
- Day 1: Chest / Calve / Abs
Incline bench
Flat bench
Decline bench
Donkey calf raises
Seated calf raises
- Day 2: Quadriceps / Hamstrings / Abs
Squats
Leg press
Leg curls / Stiff leg deads
Smith lunges
- Day 3: Delts / Biceps / Abs
Front military press
Heavy shrugs
Lateral raises
Upright rows
DB rear delts
- Day 4: Calves /Forearms / Triceps / Abs
- Day 5: Lats / Abs
Pull-ups
Bent over rows
One arm rows
Front lat pull downs
- Day 6: Cardio / Abs
I haven't started dieting yet, but plan to begin in March. I will update you then on what I'm eating. I try and keep my eating decent in my off-season but it's hard around the holidays. So Nov. and Dec. I just pig out but I do keep my supplements going regardless. I'm taking Proxylon, MX7, Synthevol HP, Z-Mass-PM and Myoplex. Bodybuilding.com keeps me updated on the greatest and latest products so I'm never in the dark.
Check back often from now until June of 2001 to watch and learn as I train and diet toward becoming a pro! Tons of valuable information will be coming soon!
sganzinisftns@bodybuilders.com
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