contest prep 2013 - training/diet/pics
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
contest prep 2013 - training/diet/pics
Well, as i promised, i'm gonna start my journal here and try to update it regularly concerning training and diet, including pictures of my shape... i hope you're all gonna enjoy it!
Tonight i'm gonna do a workout, after several days without any training but with lots of food! ;D
I'm gonna post my workout later on...
Greetings, Arvid
Tonight i'm gonna do a workout, after several days without any training but with lots of food! ;D
I'm gonna post my workout later on...
Greetings, Arvid
Re: contest prep 2013 - training/diet/pics
nice one pal, hope you had a good christmas! 

"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 had, thx!
i hope you too!

Re: contest prep 2013 - training/diet/pics
yeh a good one too thanx! glad you found the time to start a log, seems as tho everyone has been wanting to see it!
"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
Thanks mrbear... 
I guess a lot of people will be quite surprised...
i like the KISS method... keep it simple and stupid 

I guess a lot of people will be quite surprised...


- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
well, my weight is 96,4kg at the moment, and my goal is to lose about 1kg each week, for the next 16-18 weeks. i still have to create a concrete meal plan, but as usual the first step for me is to cut all bad food out of my diet. over the weeks and month i'm gonna lower my calories from time to time, depending on my fat loss...
for the beginning there'll be no cardio at all, and if everything works fine, i won't do any cardio up to my competition. cardio will only be added if really necessary in the last weeks. so it's all about weight training and diet for me.
this was my workout for today:
seated calf raise: 20kg x 10
leg press (narrow leg position): 170kg x 10
leg press (wide leg position): 170kg x 9
good mornings (straight leg position): 45kg x 9
seated one leg curl: 25kg x 9
chin ups (overhand grip): bodyweight (96kg) x 8
pull ups (close reverse grip): bodyweight (96kg) x 9
barbell bent over row: 55kg x 11
dumbbell bicep curls: 17,5kg x 11
barbell bench press: 100kg x 8
barbell incline bench press: 90kg x 8
weighted dips: bodyweight (96kg) + 30kg x 8
standing barbell press behind the neck: 50kg x 10
tricep dumbbell kickbacks: 10kg x 10
for the beginning there'll be no cardio at all, and if everything works fine, i won't do any cardio up to my competition. cardio will only be added if really necessary in the last weeks. so it's all about weight training and diet for me.
this was my workout for today:
seated calf raise: 20kg x 10
leg press (narrow leg position): 170kg x 10
leg press (wide leg position): 170kg x 9
good mornings (straight leg position): 45kg x 9
seated one leg curl: 25kg x 9
chin ups (overhand grip): bodyweight (96kg) x 8
pull ups (close reverse grip): bodyweight (96kg) x 9
barbell bent over row: 55kg x 11
dumbbell bicep curls: 17,5kg x 11
barbell bench press: 100kg x 8
barbell incline bench press: 90kg x 8
weighted dips: bodyweight (96kg) + 30kg x 8
standing barbell press behind the neck: 50kg x 10
tricep dumbbell kickbacks: 10kg x 10
Re: contest prep 2013 - training/diet/pics
nice workout, good to see someone doing whole bodyworkouts! how many times a week do you train mate?
impressive bench pressing!
mike
impressive bench pressing!
mike
"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
Thx mate! Actually i do total body workouts for years and years now... the first few years of my training career i did the usual split training. It worked pretty well for me and i built up a lot of muscle mass, but at some point i tried total body workouts and felt quite good with it...so i never really came back to split training.
I try to train three times a week, but i always listen to my body concerning recovery...
You think my bench press is good?? I think it could be better. But i never was a very good bench presser.
At the moment i try to build up some strength in my legs again. I had a really bad injury in july 2011, that almost destroyed my knee. I think it will never be 100% again, but i do my best to build it up again.
I try to train three times a week, but i always listen to my body concerning recovery...
You think my bench press is good?? I think it could be better. But i never was a very good bench presser.
At the moment i try to build up some strength in my legs again. I had a really bad injury in july 2011, that almost destroyed my knee. I think it will never be 100% again, but i do my best to build it up again.
Re: contest prep 2013 - training/diet/pics
i did whole body routines a few years ago, really enjoyed them..... yeah your bench press is good, did i read on your other post you weigh 85kg? if so 8 reps of 100kg is definately good in my book.
good luck with the knee, ive had a few injuries in the past and understand how much of a nightmare it can be!
good luck with the knee, ive had a few injuries in the past and understand how much of a nightmare it can be!
"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
At the moment i'm quite fat with my 96kg...very off-season. For the contest it'll probably be less than 80kg...
The thing is: never had a real injury from bodybuilding! But once i played football...and what happened? I fucked up my knee... damn... -.-
And i've got some probs with my lower back at the moment...sucks!
The thing is: never had a real injury from bodybuilding! But once i played football...and what happened? I fucked up my knee... damn... -.-
And i've got some probs with my lower back at the moment...sucks!
- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
my last workout for this year:
seated calf raise: 25kg x 15
leg press (narrow leg position): 180kg x 10
leg press (wide leg position): 180kg x 10
good mornings (straight leg position): 50kg x 8
seated one leg curl: 25kg x 12
chin ups (overhand grip): bodyweight (96kg) x 10
pull ups (close reverse grip): bodyweight (96kg) x 10
barbell bent over row: 60kg x 9
hammer curls: 17,5kg x 9
barbell bench press: 100kg x 8
barbell incline bench press: 90kg x 8
weighted dips: bodyweight (96kg) + 30kg x 9
standing barbell press behind the neck: 55kg x 8
tricep dumbbell kickbacks: 12,5kg x 10
seated calf raise: 25kg x 15
leg press (narrow leg position): 180kg x 10
leg press (wide leg position): 180kg x 10
good mornings (straight leg position): 50kg x 8
seated one leg curl: 25kg x 12
chin ups (overhand grip): bodyweight (96kg) x 10
pull ups (close reverse grip): bodyweight (96kg) x 10
barbell bent over row: 60kg x 9
hammer curls: 17,5kg x 9
barbell bench press: 100kg x 8
barbell incline bench press: 90kg x 8
weighted dips: bodyweight (96kg) + 30kg x 9
standing barbell press behind the neck: 55kg x 8
tricep dumbbell kickbacks: 12,5kg x 10
Re: contest prep 2013 - training/diet/pics
training looks good mate, shame that you have some injuries, theres nothing worse........good luck with everything for the new year!
mike
mike
"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
Yeah... injuries really suck. I hope my lower back won't get worse...
Thx mate, all the best for your next year!
Thx mate, all the best for your next year!

- Arvid Beck
- Manatee
- Posts: 207
- Joined: Fri Nov 30, 2012 5:22 am
- Location: Germany
Re: contest prep 2013 - training/diet/pics
I think i'll have to go to a doc in the near future since my lower back is givin me pain and trouble after every workout now...
Anyway... tonight i'll try to post my next workout, as well as my diet plan that i'm gonna follow the next time.
Anyway... tonight i'll try to post my next workout, as well as my diet plan that i'm gonna follow the next time.
- Mini Forklift Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
- Posts: 3900
- Age: 40
- Joined: Sat Jan 21, 2012 4:13 am
- Location: Christchurch, New Zealand.
- Contact:
Re: contest prep 2013 - training/diet/pics
Good to see you have finally started a log, I'll check in whenever I can.
Keep up the good work MF.
Keep up the good work MF.
Return to “Online Training Journals & Blogs”
Who is online
Users browsing this forum: No registered users and 4 guests