12 weeks out routine

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Chest
2 sets x 5-8 heavy BB/DB bench
2 sets x 5-8 heavy BB/DB incline bench
3 sets x 10-12 hammer strength bench (works lower chest hardcore)
3 sets x 10-12 hammer strength close grip bench (works entire inner chest)
3 sets x 12-15 incline DB flyes
3 sets x 12-15 DB pullovers
1 set extreme stretching

Back
3 sets x 5-8 BB rows
2 sets x 5-8 heavy seated hammer strength rows
3 sets x failure dropset seated hammer strength rows
2 sets x 5-8 heavy hammer strength lat pull downs
3 sets x failure dropset hammer strength lat pull downs
3 sets x 10 slow controlled db rows (both lats at the same time each set)
1 set x failure rack chins/extreme stretching between reps

Hams/calves
3 sets x 5-8 SLDL
3 sets x 8-10 lunges
4 sets x 12-15 ham curl
3 sets x failure leg press calve raises
1 set extreme stretching

Shoulders
3 sets x 5-8 BB/DB press
3 sets x 8-12 front raises
3 sets x 8-12 side raises
3 sets x 8-12 reverse flyes
1 set extreme stretching

Arms
3 sets x 5-8 close grip bench
3 sets x 8-12 hammer strength seated dips
3 sets x 8-12 overhead extensions
3 sets x 8-12 rope pull downs
1 set extreme stretching
3 sets x 8-12 incline db curls
3 sets x 8-12 standing ez bar curl
3 sets x 8-12 machine preacher curl
3 sets x 8-12 hammer curl
3 sets x 8-12 BB wrist curl
3 sets x 8-12 rope hammer curl
1 set extreme stretching

Quads/calves
3 sets x 8-12 hack squats
3 sets x 12-15 leg press
4 sets x 15-20 leg extensions
1 set extreme stretching
3 sets x 8-12 standing calf raises
3 sets x 8-12 seated calf press
1 set extreme strething

Off

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Also abs are done everyday. Alternating rope crunches, leg raises, and other various abdominal exercises. Cardio is done everyday on the treadmill postworkout for 20-30 minutes, slight inclined walk at 3.2-4mph. Heart rate at 135-140.

[meateater]

Looks good.....but only 1 set of chins? IMO, nothing better than chins for overall back.....I do 6 sets of 3 reps every back workout....used to alternate with pulldowns but as of several weeks ago, I only do chins ..much better results.

[OLYMPIAN]

It looks good to me but i hardly advice peeps on training anymore..why? because i found out what really works for me hardly works on other..also every plan or routines work to some degree if you follow it correctly and consistenly...pre contest is more about diet than anything,the hard work was done offseason..but again your covering each muscle group well, hitting them from every angles which is needed when getting ready for compettion when details count the most.

train hard, be consistent and you will reach your goal.

from Olympian.


p.s .Meateater stop lying about the chinS..your Fatass cannot do a single pull up much less 6 sets..

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I do them a lot in the off season, usually 50 reps. I mainly use the rack chins for the extreme stretch.

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Olympian, what are your thoughts on this precomp diet from week 12-8 out?


08.00 12 egg whites, 1 apple, protein shake

10.00 100g rice, 1 apple, protein shake

12.00 red meat, salad (tomato, lettuce, cucumber), protein shake with 10g flax seed oil

14.00 100g bread, 1 apple, protein shake

16.00 tuna or chicken or fish, protein shake

18.00 100g maltodextrin, 1 apple

18.30 training

20.30 chicken or turkey or fish, salad, protein shake

21.30 run (20 - 30) minutes

[meateater]

I do them a lot in the off season, usually 50 reps. I mainly use the rack chins for the extreme stretch.

Gotcha, bro.

[OLYMPIAN]

again, this is also personal..I eat complex carbs ( oatmeal and sweet potatos) with every meal except last 2 of the day..and decrease them by 2 oz (each meal)every 2 weeks or so as i get closer or if i hit a wall ( fat loss)..i also never have fruits nor simple carbs even at 12 weeks out nor PWO.


i see your following BigA's contest diet for dummies..,ima call you Apple pie,..bitch..

Olympian, what are your thoughts on this precomp diet from week 12-8 out?


08.00 12 egg whites, 1 apple, protein shake

10.00 100g rice, 1 apple, protein shake

12.00 red meat, salad (tomato, lettuce, cucumber), protein shake with 10g flax seed oil

14.00 100g bread, 1 apple, protein shake

16.00 tuna or chicken or fish, protein shake

18.00 100g maltodextrin, 1 apple

18.30 training

20.30 chicken or turkey or fish, salad, protein shake

21.30 run (20 - 30) minutes

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Yeah I decide to do this contest rather late. So I didnt have to much time to get a trainer or a diet prep together, so Big A's article seemed to be ok. Im a big fan of whole grain wheat bread and brown rice, oatmeal is ok, and sweet potatos are gross unless I load them with cinnomin and butter, which probably doesnt qualify for precomp dieting Im a big eater in the chicken dept, and have about 45 steaks left in the freezer aswell as tilapia/salmon/tuna. How many oz/g's do you shoot for when 12 weeks out if youre cutting them by 2oz every 2 weeks? And how many meals are you getting in?

[OLYMPIAN]

i start at 8-9 0z of carbs for my first 4 meals of 6...but thats me ..i know my body and i dont automatically decrese 2 oz of carbs per meal every 2 weeks..lets say if i keep losing fat at 6oz per meal i keep that until i hit plateau.then and only then i'ld go down to 4 oz .another thing i do i never go below 100g of carbs per day ever, thats my bottom..after that i increase my cardio time or definitly rest less between sets ,work harder,,let my physical activities take care of the fat loss instead of my diet..you dont want to go too low on cals..i did it once ,got ripped but small in my book..eat big just work harder is my concept..

[OLYMPIAN]

Looks good.....but only 1 set of chins? IMO, nothing better than chins for overall back.....I do 6 sets of 3 reps every back workout....used to alternate with pulldowns and my patner holds my ass and legs, but as of several weeks ago, I only do chins butt nakeD while he caresses my hole with broomstick....much better results.

WTF.???????

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i start at 8-9 0z of carbs for my first 4 meals of 6...but thats me ..i know my body and i dont automatically decrese 2 oz of carbs per meal every 2 weeks..lets say if i keep losing fat at 6oz per meal i keep that until i hit plateau.then and only then i'ld go down to 4 oz .another thing i do i never go below 100g of carbs per day ever, thats my bottom..after that i increase my cardio time or definitly rest less between sets ,work harder,,let my physical activities take care of the fat loss instead of my diet..you dont want to go too low on cals..i did it once ,got ripped but small in my book..eat big just work harder is my concept..

Thanks, thats exactly what I was looking for. Youre small is probably my big

[meateater]

WTF.???????

You turned on?

[rippedfreak]

Olympian, what are your thoughts on this precomp diet from week 12-8 out?


08.00 12 egg whites, 1 apple, protein shake

10.00 100g rice, 1 apple, protein shake

12.00 red meat, salad (tomato, lettuce, cucumber), protein shake with 10g flax seed oil

14.00 100g bread, 1 apple, protein shake

16.00 tuna or chicken or fish, protein shake

18.00 100g maltodextrin, 1 apple

18.30 training

20.30 chicken or turkey or fish, salad, protein shake

21.30 run (20 - 30) minutes

i like big A's diet except with the apples but wat?? are you running right before you sleep??

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Yeah I run post workout.