Austrian Aesthetics: The Road To Vienna Npc Show

Discussion in 'Training Logs' started by SkiJunkie90, Apr 10, 2020.

  1. SkiJunkie90

    SkiJunkie90 Full Member

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    Hi everyone,

    I hope everyone is well. I used to come on the forum many years ago. Life has been hard the last few years, but I'm in a really good place atm. Thought I'd start reposting in a lead up to my next competition.

    I suffer with bipolar, which invariably brings good and bad days, however forces me to appreciate the good I have in my life.

    Training was going well (pre lockdown) however I'm aiming to compete in December, if the show goes ahead that is. I'll be travelling to Vienna to compete in classic physique.
     
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  2. SkiJunkie90

    SkiJunkie90 Full Member

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    Current upper
    IMG_20200407_165210_997.jpg IMG_20200407_165121_736.jpg
     
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  3. phani tikkala

    phani tikkala Alotta Fagina Top Contributor

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    Good luck. Hope you are coping OK under the current circumstances.
     
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  4. SkiJunkie90

    SkiJunkie90 Full Member

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    Yes mate, it is hard (isolation wise) but I've learned to cope well last few years and don't want this to set me back, after all is tough for everyone and puts things into perspective. I hope you are well also!
     
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  5. SkiJunkie90

    SkiJunkie90 Full Member

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    Photos from last prep 2018, I put a lot into it but depleted too much last two weeks and couldn't fill out (last photo shown two weeks prior after a massive carb load). I feel my potential to do well in shows hinges on filling out well in the last few days (providing imxlean enough)!!

    IMG_20200409_091439_755.jpg IMG_20200407_164009_424.jpg IMG_20200407_163920_719.jpg IMG_20200406_173636_062.jpg
     

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  6. SkiJunkie90

    SkiJunkie90 Full Member

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    20200410_095544.jpg Currently im just training with a set of moderate weight dumbbells and some bands, trying to keep a steady influx of good calories.
    My weight limit for classic is 220lb or 100kg, so I have some filling out to do over the next couple of months off-season. Legs/back thickness and upper chest are my main targets to improve, I think with a denser look I could do ok in the category.

    Was v lean last show, but the lack of fullness, plus poor presentation killed it I think!
     
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  7. SkiJunkie90

    SkiJunkie90 Full Member

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    Thanks man, I have been forced to grow up a lot in the intervening years lol, being arrogant and offhand (not taking jokes) is no way to be, I just used to overreact to everything anyone ever said, no matter how constructive. I hope your doing well yourself mate x
     
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  8. flash

    flash Top Contributor

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    Cheeky fucker forgetting the rest of us pros
     
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  9. SkiJunkie90

    SkiJunkie90 Full Member

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    Thanks man, I love this sport and was really enjoying my off-season pre lockdown. It's pretty ambitious atm, I am always v lean so aiming to get 4500 cals in a day, around 280g+ protein, high carbs and mod fats. TRAINING is centred round the basics, trying to increase my incline bench, barbell rows, deadlifts and military presses; always watch the old vids of Levrone and Yates and there is something to be said bout that style of training.

    My back and hams need thickening up the most so started to incorporate squats back in, as well as heavy hacks, Romanian rdls etc
     
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  10. flash

    flash Top Contributor

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    Good luck with this

    A serious bodybuilding thread on a bodybuilding forum, what ever next


    How do you usually train split wise?
     
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  11. SkiJunkie90

    SkiJunkie90 Full Member

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    Hey man here is current split
    Monday Back* weaker body part hence more volume
    Tuesday Chest
    Wednesday Legs* used to split this up but just go for it in one all out session
    Thursday Shoulders
    Friday back
    Saturday arms

    Calves are trained most days as improving but still a weakness, abs usually just pre contest
     
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  12. flash

    flash Top Contributor

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    Wow lots of work there.

    Don’t you ever get a burn out by doing 6 days?(in the end like?)

    Do you need to have a few days off etc here and there?
     
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  13. SkiJunkie90

    SkiJunkie90 Full Member

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    I love to train first of all, but I feel I need an extra day for my back (which is starting to improve I feel), i think Sunday is sufficient rest. Ive tried lesser volume but i always feel I can handle more, especially warranted with such a surplus of calories.
     
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  14. SkiJunkie90

    SkiJunkie90 Full Member

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    A bit of an insight into my prep for off-season pertaining to split and diet. I've tried to overcomplicate things in the past, but training heavy on a 'bro" split with emphasis on heavy compound movements seems optimal and not trying to reinvent the wheel, so to speak.

    Back is (as mentioned before) 2 x per week, this increased frequency + more intensity, emphasis on compound lifts and form seems to be working well. Legs I find if you annihilate in one session, the doms and intensity warrant only 1 x per week, think Platz/Branch who just left no stone unturned every session, rather than two average workouts.

    Everything is just pretty basic, diet setup and training. I think knowing your own body is the key thing really. Saying this is a blueprint of the diet and training I'm gonna follow for the foreseeable few months. 20200410_113215.jpg
    *5 mins warmup
    Calves trained at start of most sessions

    Monday Back
    • Wide grip Pull ups
    • Deadlifts
    • Single-arm DB rows
    • Lat pulldown (wide grip)
    • Seated cable v-bar rows
    • Hyperextensions

    Tuesday Chest
    • Incline barbell press
    • Flat barbell press
    • Incline dumbbell press
    • Flat dumbbell flyes
    • Chest dips (leaning forward)
    • Cable flyes

    Wednesday Legs
    *warmup bike x 5 mins + 3/4 sets light leg extensions
    • Barbell squats
    • Romanian BB deadlifts
    • Hack Squats
    • Lying leg curls
    • Standing leg curls
    • Leg press
    • Leg extensions superset lunges

    Thursday Shoulders
    • Barbell/dumbbell military press
    • Machine military (smith/hammer strength)
    • Rear delt dumbbell flyes
    • Rear delt high cable flyes
    • Dumbbell lateral raises
    • Cable front raises superset face pulls
    • Barbell shrugs
    • Dumbbell shrugs

    Friday Back
    • Close grip chins
    • Barbell Rows
    • T-bar rows
    • Hammer strength low rows
    • V-bar pulldowns
    • Dumbbell pullovers
    • Rope straight arm pulldowns

    Saturday Arms
    • Rope pushdowns
    • Close-grip decline press
    • EZ extensions
    • Hammer strength pushdowns
    • Single arm reverse pushdowns
    • Barbell curls
    • Dumbbell hammer curls
    • Lying cable curls
    • Barbell reverse curls
    • Barbell wrist curls

    Sunday off
     
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  15. Robbie

    Robbie Top Contributor

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    You’ve added a good amount of thickness, as has been said on the multiple times you’ve been here before though - stop using filters and stand back from the camera. If you’re serious about bodybuilding then you need to make your progress pictures as honest as possible. No point looking big in pictures if you’re small on stage.

    No more meltdowns please ;)
     
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