contest prep 2013 - training/diet/pics
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- Arvid Beck
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- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
Snapshot of my back...
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- Arvid Beck
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Re: contest prep 2013 - training/diet/pics
Yesterday's workout:
Bench press: 107,5kg x 3 (6 sets)
Squats: 80kg x 10 (3 sets)
Pull Ups: bw x 10 / bw x 7 / bw x 5
Dumbbell curls: 17,5kg x 10 / 17,5kg x 6
Weighted sit ups: bw + 15kg x 15 / bw + 15kg x 10
Bench press: 107,5kg x 3 (6 sets)
Squats: 80kg x 10 (3 sets)
Pull Ups: bw x 10 / bw x 7 / bw x 5
Dumbbell curls: 17,5kg x 10 / 17,5kg x 6
Weighted sit ups: bw + 15kg x 15 / bw + 15kg x 10
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
Another back snapshot in relaxed pose...
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- Arvid Beck
- Manatee
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- Joined: Fri Nov 30, 2012 5:22 am
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Re: contest prep 2013 - training/diet/pics
Snapshot...
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- Arvid Beck
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Re: contest prep 2013 - training/diet/pics
had a good workout today... already motivated for the next one! 
squats: 100kg x 3 (6 sets)
romanian deadlift: 120kg x 10 (2 sets)
bent over row: 60kg x 10 / 60kg x 10 / 60kg x 7
bent over weighted dips: bodyweight + 35kg x 10 / bodyweight + 35kg x 7
seated dumbbell shoulder press: 25kg x 10 / 25kg x 6 / 25kg x 5

squats: 100kg x 3 (6 sets)
romanian deadlift: 120kg x 10 (2 sets)
bent over row: 60kg x 10 / 60kg x 10 / 60kg x 7
bent over weighted dips: bodyweight + 35kg x 10 / bodyweight + 35kg x 7
seated dumbbell shoulder press: 25kg x 10 / 25kg x 6 / 25kg x 5
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
Weight ranges between 89kg and 90kg at the moment... maybe i reached a little plateau and my metabolism needs a little push, not sure. Gonna vary my calories a bit between workout and non-workout days.
Right now i'm looking forward to my workout tonight!
Right now i'm looking forward to my workout tonight!

- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
Biceps shot
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- Arvid Beck
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Re: contest prep 2013 - training/diet/pics
I think i slightly improved... what ya think?!
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Re: contest prep 2013 - training/diet/pics
i want some guns like yours i only have water pistols
definately improving all the time mate! big difference in relatively short time!

"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
*lol* thx mate! xD well, i do my best... although i still have 3 months left, i'm always worried that i won't make it on time... silly ^^
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
My workout from yesterday:
Squats: 110kg x3 / 110kgx 3 / 90kg x 9 / 90kg x 6
Deadlift: 150kg x 3 / 150kg x 3
Romanian deadlift: 125kg x 10
Bent over barbell row: 60kg x 9 / 60kg x 7
Pull ups: bodyweight x 10
Dumbbell curls: 17,5kg x 9
Bench press: 112,5kg x 3 / 112,5kg x 3 / 90kg x 9
Close grip bench press: 70kg x 9
Bent over dips: bodyweight + 30kg x 8
Seated dumbbell shoulder press: 22,5kg x 10 / 22,5kg x 10
Dumbbell kickbacks: 8kg x 12
Seated calf raise: 35kg x 10
Squats: 110kg x3 / 110kgx 3 / 90kg x 9 / 90kg x 6
Deadlift: 150kg x 3 / 150kg x 3
Romanian deadlift: 125kg x 10
Bent over barbell row: 60kg x 9 / 60kg x 7
Pull ups: bodyweight x 10
Dumbbell curls: 17,5kg x 9
Bench press: 112,5kg x 3 / 112,5kg x 3 / 90kg x 9
Close grip bench press: 70kg x 9
Bent over dips: bodyweight + 30kg x 8
Seated dumbbell shoulder press: 22,5kg x 10 / 22,5kg x 10
Dumbbell kickbacks: 8kg x 12
Seated calf raise: 35kg x 10
Re: contest prep 2013 - training/diet/pics
strong benching there mate, do you have a spotter or just hope for the best like me? 

"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
I just hope for the best like you!! xD
Actually i always was a really bad benchpresser... so right now i try to improve that a bit. But most of all my squats have to become better again... :/
Actually i always was a really bad benchpresser... so right now i try to improve that a bit. But most of all my squats have to become better again... :/
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
So...finally my bodyweight went down to 88,6kg this morning! Jesus...thought it would stuck between 89 and 90 forever!
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
Had a good total body workout yesterday... feeling well, bodyweight at 87,7kg this morning. Hope it will continue this way...
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