Chuckles Training Journal - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1  
Old 07-09-2010, 07:53 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
Newbie
 
Join Date: Jul 2010
Posts: 73
Default 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
Reply With Quote
  #2  
Old 07-09-2010, 07:55 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
Newbie
 
Join Date: Jul 2010
Posts: 73
Default

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
Reply With Quote
  #3  
Old 07-09-2010, 07:56 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
Newbie
 
Join Date: Jul 2010
Posts: 73
Default

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
Reply With Quote
  #4  
Old 07-09-2010, 07:57 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
Newbie
 
Join Date: Jul 2010
Posts: 73
Default

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
Reply With Quote
  #5  
Old 07-09-2010, 08:08 PM
will-work4andro's Avatar
will-work4andro will-work4andro is offline
will-work4andro is beastmode!!!
Professor of Pain!!
 
Join Date: Apr 2008
Location: Oklahoma
Posts: 3,267
Default

you train with Gabe now...i am jealous.
__________________
TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
Reply With Quote
  #6  
Old 07-09-2010, 08:14 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
Newbie
 
Join Date: Jul 2010
Posts: 73
Default

Quote:
Originally Posted by will-work4andro View Post
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
Reply With Quote
  #7  
Old 07-09-2010, 08:18 PM
will-work4andro's Avatar
will-work4andro will-work4andro is offline
will-work4andro is beastmode!!!
Professor of Pain!!
 
Join Date: Apr 2008
Location: Oklahoma
Posts: 3,267
Default

Quote:
Originally Posted by chuckles_345 View Post
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
__________________
TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
Reply With Quote
  #8  
Old 07-10-2010, 11:58 PM
Ben2285's Avatar
Ben2285 Ben2285 is offline
Ben2285 is doing everything possible to progress
Lightweight
 
Join Date: Oct 2008
Location: PA
Posts: 382
Default

Pete! Just saw you joined my man... Welcome!
__________________
Ben Esgro, CISSN, CSCS
B.S. Nutrition/Minor Ex. Sci
Owner, De Novo Nutrition
www.denovonutrition.com
Reply With Quote
  #9  
Old 07-11-2010, 12:55 AM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

Welcome to ABC, I'll be following along.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #10  
Old 07-11-2010, 02:06 PM
will-work4andro's Avatar
will-work4andro will-work4andro is offline
will-work4andro is beastmode!!!
Professor of Pain!!
 
Join Date: Apr 2008
Location: Oklahoma
Posts: 3,267
Default

Quote:
Originally Posted by Ben2285 View Post
Pete! Just saw you joined my man... Welcome!
the army is growing
__________________
TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 12:43 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.