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chuckles_345 07-09-2010 07:53 PM

Chuckles Training Journal
 
Name: Peter Fitschen

Height: 5'8" - 5'9"

Weight: 190-191 (current), 162-163 (contest)

Contest History:
2004 NANBF 10,000 Lakes: 2nd Teen, 4th Novice-Medium
2006 NANBF Eagle's Wings: 1st Novice-Medium, 2nd Open-Medium, Best Poser
2006 NANBF Best of the Midwest: 2nd Open-Medium (lost by 1 point)
2008 OCB 45th Parallel: 2nd Open-Tall (shortest person in the tall class)
2008 NANBF Mr. Natural Minnesota: 1st Open-Medium, 2nd Collegient (lost by 1 point)

Goals: Get up to 195lbs with somewhat visible abs (they are somewhat visible now still) and compete in 2-3 contests in 2012.



Split:
Monday: Upper
Tuesday: Lower
Wednesday: HIIT Cardio
Thursday: Back/Chest
Friday: Shoulders/Arms
Saturday: Legs
Sunday: Off


Diet: 4-5 meals per day
Lifting: 200gP, 525gC, 85gF
Cardio: 200gP, 475gC, 85gF
Off: 200gP, 450gC, 85gF



Pics from early June:
http://forum.bodybuilding.com/showth...hp?t=125072381

Pics from photoshoot between 2008 contests:
http://good-times.webshots.com/album/563165057rVPjyD



Thanks to anyone who takes the time to follow along.


Chuckles

chuckles_345 07-09-2010 07:55 PM

6-28 Monday: Upper

Diet: 193.5gP, 519gC, 81.5gF, 3585cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 70x5
2. 70x5
3. 70x5
4. 70x5
5. 70x5

Pec Deck:
1. stack x15 (PR)
2. stack x12

BW Chins:
1. 5
2. 5
3. 5
4. 5
5. 5

T Bar Row:
1. 4 plates x8
2. 4 plates +25 x8
3. 4 plates +25 x8

Hammer Row:
1. 2 plates +25 per side x10
2. 3 plates x8 (PR)
3. 3 plates x8 (PR)

Machine Pulldown:
1. stack x10 (PR)
2. stack x8
3. stack x8

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x10 (Tied PR)
3. 40x10 (Tied PR)
4. 42.5x7 (PR)
5. 42.5x5 drop to 30x7

DB Curl:
1. 50x6
2. 45x7
3. 40x8

Preacher Curl Machine:
1. 80x12
2. 80x10

Overhead DB Extension:
1. 100x10 (PR)
2. 100x8
3. 100x8

Cable Pressdown:
1. stack x8
2. stack x8

Workout Time: 75min






6-29 Tuesday: Lower

Diet: 209.5gP, 504.5gC, 87gF, 3640cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower

Squats:
1. 225x5
2. 225x5
3. 225x5
4. 225x5
5. 225x5
6. 225x5
7. 225x5 (7 sets of 5 in under 10 min, super light but am building up to heavy weights over the next few weeks)

DB Walking Lunges:
1. 60x15 (PR)
2. 70x10 (PR)
3. 70x8

Leg Extension:
1. 180x12
2. 200x12
3. stack x10 (PR)
4. stack x10 (PR)
5. stack x10 (PR)

Glute/Ham Raise (done backwards on lat pulldown, much harder):
1. 5
2. 4
3. 3 (not pretty, I may do assisted for a couple weeks to get used to this harder way of doing these)

Ham Curl:
1. 120x10
2. 120x8
3. 105x10

1 Leg Ham Curl:
1. 40x10
2. 40x10

Donkey Calf Raise:
1. 150x12
2. 180x12
3. 210x10
4. 225x10

Seated Calf Raise:
1. 3 plates x10
2. 3 plates x10
3. 3 plates x8
4. 3 plates x8

Standing Calf Raise:
1. 210x10
2. 210x10
3. 210x8
4. 210x8

Workout Time: 80min






6-30 Wednesday: Cardio

Diet: 190gP, 472gC, 87.5gF, 3435cal
Water: 1.5 gallons
Sleep: 6 1/2hrs
Cardio: Stairmill Sprints: 20min (only fell off once, this requires way more coordination than I have espeically since I did these at 5:30am)





7-1 Thursday: Back/Chest

Diet: 192.5gP, 516gC, 88.5gF, 3360cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

Incline DB Bench:
1. 105x8 (PR)
2. 105x8 (PR)
3. 95x8
4. 80x12

Pec Deck:
1. stack x10
2. stack x9
3. 180x12

Pull Ups:
1. 25x12 (Tied PR)
2. 25x10
3. 25x8
4. bw x10

DB Row:
1. 100x10
2. 100x10
3. 100x10

V Bar Pulldown:
1. 180x12
2. 180x10
3. 180x10

Row Machine (not a good machine):
1. 225x10
2. 190x10
3. 190x10

Lying Rope Pressdown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Cable Crossover Pulldown:
1. 60x15
2. 70x15
3. 80x15 (PR)

Workout Time: 75min




Busy 1st week in the lab. Working at least 8hrs every day is completely different than the sitting around doing nothing I was doing for the past 6-8 weeks or so. Some nights when I got to the gym I was exhausted, but I still managed some good workouts. I'll be doing shoulders/arms tonight, legs tomorrow, and then taking the 4th of July off.

Chuckles

chuckles_345 07-09-2010 07:56 PM

7-2 Friday: Shoulders/Arms

Diet: 201.5gP, 519.5gC, 82gF, 3620cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Bodymasters Biangular Military Press:
1. 2 plates per side x12 (PR by default)
2. 2 plates per side x12 (PR by default)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x10

Cable Side Raise:
1. 30x10
2. 30x10

DB Shrugs:
1. 120x12
2. 130x12 (PR)
3. 140x10 (PR)

Seated DB Curls:
1. 45x10
2. 45x8
3. 35x12
4. 35x10

Spider Curls:
1. 65x12
2. 65x12
3. 65x10

1 Arm DB Preacher Curl:
1. 25x12
2. 25x12

Skull Crushers:
1. 115x10
2. 115x8
3. 95x12
4. 95x10

Overhead Rope Extension:
1. 120x12
2. 120x12
3. 120x12

Reverse Grip Pressdowns:
1. 130x12
2. 130x12
3. 130x12

Workout Time: 75min






7-3 Saturday: Legs (with Gabe Wilson)

Diet: 200gP, 526.5gC, 80.5gF, 3630cal
Water: 1.5 gallons
Sleep: 6 1/2hrs


Workout: Legs

Hammer Strength V Squat:
1. 5 plates x10
2. 5 plates x10
3. 5 plates x10 (PR 3 for 3 sets of 10!! Really pumped about this)
4. 4 plates x15 (PR)

Powerlift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10 (PR)
4. 12 plates per side x8

Leg Extension:
1. 150x12
2. 150x10
3. 110x12
4. 110x10

Seated Ham Curl:
1. 130x12
2. 130x10
3. 110x10
4. 110x10

Standing Calf Raise:
1. 250x12
2. 275x10
3. 300x10
4. 300x10

Tibialis Machine:
1. 100x5 with 5 more assisted
2. 70x10
3. 70x10
4. 50x12

Cybex Calf Raise Machine:
1. 250x10
2. 250x10
3. 210x10
4. 170x12

Workout Time: 90min






7-4 Sunday: Off Day

Diet: 212gP, 449.5gC, 79.5gF, 3360cal
Water: 1 gallon
Sleep: 9hrs






7-5 Monday: Upper

Diet: 195.5gP, 528gc, 83.5gF, 3645cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

DB Bench:
1. 80x5
2. 80x5
3. 80x5
4. 80x5

Pec Deck:
1. stack x12 (Tied PR)
2. stack x12 (Tied PR)

Weighted Chins:
1. 15x5
2. 15x5
3. 15x5
4. 15x5

Bodymasters Hammer Row:
1. 3 plates and a 25 per side x7 (PR)
2. same x7 (PR)
3. same x6

Bodymasters Hammer Pulldown:
1. 3 plates x10 (Tied PR)
2. 3 plates x10 (Tied PR)

T Bar Row:
1. 4 plates x10
2. 4 plates x10

Upright Row:
1. 115x8
2. 115x8
3. 115x8

Seated Side Raise:
1. 35x10
2. 35x10

Hammer Curl:
1. 45x10
2. 45x8

Curl Machine:
1. 100x9
2. 100x8

1 Arm DB Preacher Curl:
1. 25x12

Overhead DB Extension:
1. 105x8 (PR)
2. 105x8 (PR)

Cable Pressdown:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)

Reverse Grip Pressdowns:
1. 150x12

Workout Time: 80min






7-6 Tuesday: Lower

Diet: 207.5gP, 526gC, 86.5gF, 3715cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower

Squats:
1. 255x4
2. 255x4
3. 255x4
4. 255x4
5. 255x4
6. 255x4

Leg Extension:
1. 210x10
2. 210x10
3. 210x10
4. 210x8
5. 180x12
6. 180x10
7. 180x8

SLD:
1. 245x5
2. 245x5
3. 245x5
4. 245x5

1 Leg Kneeling Ham Curl:
1. 80x8
2. 60x10
3. 60x8

Seated Calf Raise:
1. 3 plates x10
2. 3 plates x10
3. 3 plates x10
4. 3 plates x10
5. 3 plates x10

Donkey Calf Raise:
1. 180x10
2. 180x10
3. 180x8

Standing Calf raise:
1. 210x8
2. 150x12

Workout Time: 80min






7-7 Wednesday: Cardio

Diet: 204.5gP, 469gC, 81.5gF, 3430cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Stairmill Sprints: 20min (and didn't fall off this time)






Chuckles

chuckles_345 07-09-2010 07:57 PM

7-8 Thursday: Back/Chest

Diet: 193.5gP, 519.5gC, 81.5gF, 3585cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

Incline DB Bench:
1. 105x8 (Tied PR)
2. 105x8 (Tied PR)
3. 105x6
4. 85x10

Pec Deck:
1. stack x10
2. stack x10
3. 180x12

Weighted Pull Ups:
1. 35x10
2. 35x10 (PR for multiple sets of 10)
3. 35x9
4. bw x10

Cable Rows:
1. 180x10
2. 180x10
3. 180x10
4. 180x10

Bodymasters Hammer Pulldown:
1. 2 plates and a 25 per side x12 (Tied PR)
2. same x10
3. same x10
4. 2 plates per side x15

Chest Supported DB Row:
1. 65x8 (back was shot at this point)
2. 55x12
2. 55x12
3. 55x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Workout Time: 75min




Chuckles

will-work4andro 07-09-2010 08:08 PM

you train with Gabe now...i am jealous.

chuckles_345 07-09-2010 08:14 PM

Quote:

Originally Posted by will-work4andro (Post 909672)
you train with Gabe now...i am jealous.

During the week I train by myself, but on Saturdays I train legs with Gabe. It has been a blast so far. Round 3 of legs with Gabe will be tomorrow.

Chuckles

will-work4andro 07-09-2010 08:18 PM

Quote:

Originally Posted by chuckles_345 (Post 909673)
During the week I train by myself, but on Saturdays I train legs with Gabe. It has been a blast so far. Round 3 of legs with Gabe will be tomorrow.

Chuckles

that man knows more about training than anybody else i have ever met

Ben2285 07-10-2010 11:58 PM

Pete! Just saw you joined my man... Welcome!

Commander 07-11-2010 12:55 AM

Welcome to ABC, I'll be following along.

will-work4andro 07-11-2010 02:06 PM

Quote:

Originally Posted by Ben2285 (Post 909687)
Pete! Just saw you joined my man... Welcome!

the army is growing


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