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 Post subject: contest prep 2013 - training/diet/pics
PostPosted: Thu Dec 27, 2012 5:51 am 
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Manatee
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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

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Thu Dec 27, 2012 6:07 am 
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Elephant
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nice one pal, hope you had a good christmas! :D

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Thu Dec 27, 2012 6:15 am 
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Manatee
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I had, thx! ;) i hope you too!

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Thu Dec 27, 2012 6:20 am 
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Elephant
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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!

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Thu Dec 27, 2012 6:30 am 
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Manatee
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Thanks mrbear... ;)

I guess a lot of people will be quite surprised... :D i like the KISS method... keep it simple and stupid ;)

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Thu Dec 27, 2012 4:29 pm 
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Manatee
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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

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Dec 28, 2012 3:48 am 
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Elephant
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nice workout, good to see someone doing whole bodyworkouts! how many times a week do you train mate?

impressive bench pressing!


mike

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Dec 28, 2012 4:38 am 
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Manatee
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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.

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Dec 28, 2012 9:49 am 
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Elephant
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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!

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"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


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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Dec 28, 2012 9:59 am 
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Manatee
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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!

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Sun Dec 30, 2012 2:00 pm 
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Manatee
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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

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http://www.veganbodybuilding.com/?page=bio_beck


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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Sun Dec 30, 2012 5:15 pm 
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Elephant
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training looks good mate, shame that you have some injuries, theres nothing worse........good luck with everything for the new year!

mike

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"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


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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Mon Dec 31, 2012 12:14 am 
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Manatee
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Yeah... injuries really suck. I hope my lower back won't get worse...

Thx mate, all the best for your next year! :)

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 1:34 am 
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Manatee
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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.

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 3:42 am 
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VBB Moderator Powerlifter & Ultrarunner
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Good to see you have finally started a log, I'll check in whenever I can.

Keep up the good work MF.

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