Daywalker's contest preparation log

[Daywalker]

Nice heavy shrugs! I love to feel that much weight pulling on my traps.

Thanks, but you're not fooling me, Michael! I know for you that's easy weight!
And actually i don't like shrugs that heavy. I like to stay at least at 6 reps, more weight is ... uncomfortable and i don't feel the traps. But that's always with low reps, in any exercise
Next cycle is going to be slightly adapted in the weights, some exercises heavier, some easier. I can't wait

Nice! Take a swim and feel the water gliding over your skin. It's a very unusual feeling for a man who is used to being hairy.

I'm not exactly hairy, but that's a good idea anyway
From now on i'll shave every week until after the last show, so i guess some of my cardio can be swimming.

[michaelhobson]

I'm not exactly hairy, but that's a good idea anyway

Ah yes, I was speaking for my hairy self!

[Daywalker]

Day 18:

Busy day

Workout:
Dumbell bench press: 36.5kg for 8 reps, then 40.5kg for 8 (no shoulder pain! Hooray!) .
Inclined Flies: 5, 5 reps with 28kg.
Dips: 2 reps with 50kg and then 10x1 with 52.5kg.
Barbell press: 45kg for 5 and 50kg for 5 reps - shoulders alright!
Upright row: 55kg for 4, 4 reps.
Squats: 140kg for 3, 3, 3, 3 reps.
Calves: Standing machine, 140kg for 6 and 6 reps, loaded stretching between each rep for 5, and between the sets for 30 seconds.
Abs: Crunches, side crunches mainly.

While i was at work, K-oz took some pics:

Pull up:


Dips:


Between the Dips:


Speaking of veins: Bench press:

Dips bare chested: Dips front:

Now get away with that camera!



I think i'm becoming thin thin flat me in this diet...



And we took some pics for the calendar... they did not came out as we had intended, but still okay, i hope...



Day 19:

REST

[jonathan]

wow! huge improvements on the photos that you posted a while back! you are ripped to shreds, pretty damn big and in fine shape to compete - how long til the competition?

also, where are the leg shots, eh?!

jonathan

[Daywalker]

You can see improvements?

I've lost some fat, right, but i don't think i'm big
But i guess so i'll have to impress the judges by being ripped

There are no leg shots because i didn't want to drop my pants in the gym And because there has to be something new to post after the competition

[Daywalker]

Day 20:

~40 minutes on the bike. I wanted to go longer, but i was just too fast, so i was home early


Day 21:

90 minutes posing routine. Hard work, that.
~20 minutes on the bike.

[robert]

Awesome Alex!

You are way more ripped than I am and my contest is 2 weeks before yours!

I love the back, the arms, and abs!

Thanks for posting photos, I'll get some taken soon too. In Canada (traveling in general this week) I've been Off my diet a little bit and haven't done nearly the cardio I had hoped.

Great update shots and keep on pumping hard!

-Big Big Fat Him

[Daywalker]

Thanks Robert

Day 22:
60min posing. ~60min on the bike.

Day 23:
~60min on the bike. Rotator cuff exercises.

[willpeavy]

Those are huge dips, the work really shows off in your tris.

[Daywalker]

Thank you Will

Day 24: 45min posing.
Day 25: Unvoluntary rest day
Day 26: Rotator cuff exercises, 25min on the bike.

Now i'm heading for the gym It's the first day of my next weight cycle
Pretty much the same as before, i only change the grips in pull ups and barbell rows. I'll report in three hours

[Daywalker]

Day 27:

Pull ups, supinated grip: 25kg for 6, 6 reps.
Barbell row, pronated grip: 95kg for 6, 6 reps.
Stiffed leg deadlift: 130kg for 6, 6 reps.
T-Bar, pronated grip: 85kg for 4, 4 reps.
Dumbell curls on incline bench: 14,5kg for 8 reps.
Barbell shrugs: 140kg for 10 reps.
Pullovers, Z-Bar: 45kg for 10 reps.
Calves, seated: 100kg for 12 reps.
Abs (machine): 55kg for 12 reps.

Stretching, Sauna afterwards

[Gorilla]

Great to see those training photos.

I've found Werdau on my map of Germany and it seems to be due east from Bonn.

It would be cool to come along and support you.

I will definitely look into it once I've got myself sorted in Bonn

[Daywalker]

That'd be awesome, man!

It's quite far from Bonn, that's true. If it's hard for you to get there, i'll be competing in November also, in cities nearer to Bonn.
Alsfeld, Northeim and hopefully (=if i qualify) Arnstadt/Erfurt.

Would be cool if some vegans cheered for me

[lelle]

i seriously would rip myself off a leg to look like that. Don't know it this saying exists in english, but i guess you know what i mean
wish you good look for your contest but i guess you don't need it!

[SeaSiren]

You look incredible!