Daywalker's contest preparation log

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Daywalker
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#46 Postby Daywalker » Mon Oct 10, 2005 1:13 pm

Thanks a lot, lelle! We'll make you look like this or better, just wait ;) (you wouldn't think i was very unsportive when i was 15)

Thanks SeaSiren! :D

Day 28:

Bench Press: *Jawsmusicinthebackground* I was really anxious how this would turn out :? After warming up, i did two easy sets of 6 reps with 90kg. No pain. :D Great! 8) Although 90kg were easy, i think they should have been even easier :roll:

Incline bench flies: 22kg for 6, 4 reps (short break).

Dips: 35kg for 5, 3, 2 reps (very short breaks!)

Barbell press: 40kg for 8 reps - no pain! 8)

Upright row: 40kg for 8 reps.

Squat: Warming weights felt easy and comfortable, but the 120kg for 2x6 reps were harder than i thought, esp. in the lower back :? I hope the deconditioning of 9 days wasn't too long...

Calves, standing: 110kg for 6, 6 reps, loaded stretching after each rep for 5 seconds and stretching in between.

Abs: Crunches and side crunches.

Rotatorcuff: 4 sets each side, 3 exercises, 10 reps each.

The training was harder than expected, especially the dips and squats. But the upright row and bench were easy. I earned myself one of my precious Vega samples into my muesli 8)
Tomorrow back day again :)
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lelle
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#47 Postby lelle » Mon Oct 10, 2005 1:23 pm

you're welcome :)
i would already be the luckiest guy on earth if i had only half your physique...
hehe my muscles are still soaring, especially legs and back :lol:
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Daywalker
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#48 Postby Daywalker » Tue Oct 11, 2005 5:10 pm

Day 29:


Chin ups (as it's correct - i've learned from Will ;) ): 30kg for 6, 4, 2 reps. Easy 8)
Barbell row: 100kg for 4, 4, 4 reps.
SL Deadlift: 135kg for 6, 6 reps.
T-Bar: 90kg for 4, 4 reps.
Dumbell curls on incline bench: 16,5kg for 8 reps.
Barbell shrugs: 145kg for 10 reps.
Z-Bar pullovers: 50kg for 10 reps.
Calves, seated: 110kg for 12 reps.
Abs machine: 60kg for 6, 6 reps

It was a great workout, it felt all quite easy except the barbell row. Pronated grip is really harder on that exercise. I got a good feeling in the worked muscles, after the pullovers my triceps felt great for a minute :roll:
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#49 Postby Daywalker » Wed Oct 12, 2005 5:19 pm

Day 30:

Good day. Everything felt easier than on monday, though everything was 5kg heavier :)

Bench press: 95kg for 6, 6 reps.
Incline bench flies: 24kg for 5, 5 reps.
Dips: 40kg for 4, 3, 3 reps
Barbell press: 45kg for 8 reps
Upright row: 45kg for 8 reps
Squats: 125kg for 6, 4, 2 reps.
Calves, standing: 120kg for 6, 6 reps, loaded stretching as always.
Abs: crunches and side crunches.

Forgot the rotator cuffs afterwards :oops:
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#50 Postby Daywalker » Thu Oct 13, 2005 1:20 pm

Day 31:

Rotator cuff exercises in the morning, just a few sets.


Chin-ups: 35kg for 4, 4, 4 reps.
Barbell row: 102,5kg for 4, 4, 4 reps. I didn't increase to 105kg as planned, because the 100 on tuesday were quite heavy. But i noticed today the same as on tuesday: the first set is heavy, the second better and the third the easiest!
SL Deadlift: 140kg for 4, 4, 4 reps.
T-Bar: 95kg for 4, 4 reps.
Incline bench Dumbell curls: 18kg for 8 reps.
Barbell shrugs: 150kg for 5, 5 reps.
Pullovers: 52,5kg for 6, 4 reps.
Calves, seated: 120kg for 12 reps.
Abs machine: 65kg for 6, 6 reps.

And here are a few shots we did two days ago that didn't make it into the calendar.

Image

Image

Image

Please don't comment on the pants... :oops:
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#51 Postby SeaSiren » Thu Oct 13, 2005 1:41 pm

Wow! :D Your hard work shows.

What's a matter with the shorts? you have nothing to be ashamed of. :wink:
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Richard
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#52 Postby Richard » Thu Oct 13, 2005 1:57 pm

Excellent work, you have Action Man pectorals
Image
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#53 Postby willpeavy » Thu Oct 13, 2005 2:06 pm

Dude your ripped. You could look like you could take on Superman
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Richard
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#54 Postby Richard » Thu Oct 13, 2005 3:53 pm

Image
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#55 Postby compassionategirl » Thu Oct 13, 2005 3:58 pm

Richard wrote:Image


I luv it when ninja does that !! :lol:

:shock: Damn Alex, DAMN!!! That's all I could say.
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#56 Postby willpeavy » Thu Oct 13, 2005 5:17 pm

Haha Richard! :lol: :lol: :lol: Nice artwork.
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Daywalker
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#57 Postby Daywalker » Thu Oct 13, 2005 6:01 pm

:shock:

:lol:

Richard... i don't know what to say, man! :D Awesome!
How the... do you do that? :D

Thanks! I've always been a great fan of Superman, he's my favourite Superhero of all - by the way, where is his ninja card? ;-)
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Richard
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#58 Postby Richard » Thu Oct 13, 2005 6:23 pm

Image
Image
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Daywalker
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#59 Postby Daywalker » Thu Oct 13, 2005 6:28 pm

:shock:

Thanks! This step-by-step explanation is fantastic!

Wow, okay, i see.... i still don't know how the steps are done, but hey :lol:

Hooray to hijacked threads! :D

8)
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#60 Postby robert » Fri Oct 14, 2005 8:58 am

Alex,

You look awesome. Great shape, wide shoulders, big chest, lean, all awesomeness!

Richard,

You've done it again! Great work man! I love seeing these kind of photos :)

-Robert

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
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