contest prep 2013 - training/diet/pics

[Arvid Beck]

Snapshot of my back...

[Arvid Beck]

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

[Arvid Beck]

Another back snapshot in relaxed pose...

[Arvid Beck]

Snapshot...

[Arvid Beck]

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

[Arvid Beck]

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!

[Arvid Beck]

Biceps shot

[Arvid Beck]

I think i slightly improved... what ya think?!

[mrbear666]

i want some guns like yours i only have water pistols definately improving all the time mate! big difference in relatively short time!

[Arvid Beck]

*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]

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

[mrbear666]

strong benching there mate, do you have a spotter or just hope for the best like me?

[Arvid Beck]

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... :/

[Arvid Beck]

So...finally my bodyweight went down to 88,6kg this morning! Jesus...thought it would stuck between 89 and 90 forever!

[Arvid Beck]

Had a good total body workout yesterday... feeling well, bodyweight at 87,7kg this morning. Hope it will continue this way...