218 lb, 12.5 Wks Out from First Show

3/4 back workout

  1. Lat pulldowns 20x200, 15x220, 12x240, 4x8 at 260, 12x220
  2. One arm pulldown 3x8 at 120, 10x100
  3. seated rows 12x200, 10x220, 10x240, 3x8 at 260, 10x240, 15x220
  4. bent over row (reverse grip) 4x12 at 135 with 2-3 second hold
  5. straight arm pulldown 4x12 at 150
  6. v-bar pulldown 12x160, 10x180, 10x200, 8x200
  7. high cable row 4x15 at 150
  8. one arm row 3x12 at 170 (cable machine)
  9. wide grip pull ups 4x8

diet
wake up 40 grams whey proetin, 3 cytolean pills
breakfast 3/4 cup egg whites, 3/4 cup oatmeal, 1/4 cup feta cheese, 1 whole egg, 4 BCAA pills
900 am 8-10 oz chicken, wasa cracker, 4 omega pills, 4 flaxseed oil pills
noon 12 oz chicken, 1/2 cup rice, 1 cup broccoli, 4 BCAA pills
300 pm 2 cans tuna, 4 omega pills, 4 flaxseed pills
530 pm 10 oz chicken, 1/2 cup almonds
postworkout 6 BCAA pills, 40 grams whey
dinner 3/4 cup egg whites, 1/4 cup feta cheese, 1 whole egg, small bowl fruit

[quote]drmzappas wrote:
DC: I wish i had a prep guy. There is no one at my gym that has done shows before, or are capable of trying them for that matter. I go to a small no name gym just because all the others around ar fufu gyms. So needless to say i am one of the biggest and strongest. Not that matters, or is something to brag about.

Most of what i am doing is from what i know being a doctor, and studied, and read in many types of magazines, and from what i read on here. [/quote]

Shelby Starnes @ troponin nutrition. His work is top notch.

[quote]drmzappas wrote:
yesterday 3/3 chest workout:

  1. flat bench 15x135, 12x225, 12x275, 10x300, 8x315, 5x335
  2. incline bench 12x135, 10x185, 10x205, 8x225, 6x245, 10x185
  3. incline dumbbell press 10x80, 10x9, 4x8 at 100
  4. pec deck flies 4x8 180, 10x165
  5. flat bench with 225 4x10
  6. cable flies 4x8 80
  7. decline bench 4x8 225
  8. hammer strength machine presses 3 sets to failure 90 pounds[/quote]

Holy volume batman! I just added all reps, out of curiosity, and it comes out to 316! 36 sets!

I have nothing constructive to add; good luck with your show!

ok so i had my first show this past weekend in st augustine florida. I got second in heavyweight class. Weighed in at 205lbs. here are some of the evening show pics…

evening show pics…front double bicep

side chest

side tricep


rear double bi…i know i just cant get my hamstrings to pop out, was still holding alot of water.

just random pose

another random

front lat spread

abs and thigh


here is the top three of heavyweight class

Good job, you look like you could have dropped quite a bit more fat though. I guess you will learn for your next comp. Also, you look 100% better without the facial hair, never grow it back.

[quote]drmzappas wrote:
i am a past soccer player, goalkeeper to be exact. i have dislocated both knees numerous times, broke my neck, shattered forearm, countless broken fingers and toes, shattered left foot.

for legs i warm up with 3 light sets of double leg extension (3x10-15 at 165), then squats either free or smith machine. if i do free back squats i do 1x15 at 135, 3-4x10 225, 1x8-10 at 255, 1x8 at 275, 1x68 at 295, then 1x5-6 at 315. then go back to doulde leg extension 3-4 sets of 8-10 at 225. then go to single leg squats on smith machine of 4x8-10 at 135 to 185. then leg press of 2 drop sets starting at 8-10 plates per set til i get to 3-4 plates with 10 reps each set. then double leg seated ham curl 5-10 at 150. then stiff leg dead lifts of 3-4x10 at 225-275. then calf raises. [/quote]

Honestly, if you can train quads, hams and calves all in the same workout, your not training any of them hard enough. If you train quads, that should be it for the day. A half assed ham workout wouldnt even be possible. If sheer size is the goal, i would change that split immediately after the contest.

Even for your prep, id look into Milos giant sets for quads and hams(but not in same workout). Very heavy weight is not required and they work great for fat loss. Come off season, it might be your best bet for size considering your prob with heavy squats.
Whats going on here is the same as training chest and back in the same workout when both are extremely weak bodyparts. Its makes no sense.
But best of luck with your prep.

Edit
Didnt even check the length of the thread. Well done on your contest. I agree you could have been leaner but its your first. Now go bring up thse weak points

You looked great onstage. Impressive. : )

Good stuff man

[quote]lock_solid wrote:

[quote]drmzappas wrote:
i am a past soccer player, goalkeeper to be exact. i have dislocated both knees numerous times, broke my neck, shattered forearm, countless broken fingers and toes, shattered left foot.

for legs i warm up with 3 light sets of double leg extension (3x10-15 at 165), then squats either free or smith machine. if i do free back squats i do 1x15 at 135, 3-4x10 225, 1x8-10 at 255, 1x8 at 275, 1x68 at 295, then 1x5-6 at 315. then go back to doulde leg extension 3-4 sets of 8-10 at 225. then go to single leg squats on smith machine of 4x8-10 at 135 to 185.

then leg press of 2 drop sets starting at 8-10 plates per set til i get to 3-4 plates with 10 reps each set. then double leg seated ham curl 5-10 at 150. then stiff leg dead lifts of 3-4x10 at 225-275. then calf raises. [/quote]

Honestly, if you can train quads, hams and calves all in the same workout, your not training any of them hard enough. If you train quads, that should be it for the day. A half assed ham workout wouldnt even be possible. If sheer size is the goal, i would change that split immediately after the contest.

[/quote]

DCers can do it !

As others have said, you looked good but I think 2-4 weeks more for prep wouldve helped you a lot

[quote]zraw wrote:

[quote]lock_solid wrote:

[quote]drmzappas wrote:
i am a past soccer player, goalkeeper to be exact. i have dislocated both knees numerous times, broke my neck, shattered forearm, countless broken fingers and toes, shattered left foot.

for legs i warm up with 3 light sets of double leg extension (3x10-15 at 165), then squats either free or smith machine. if i do free back squats i do 1x15 at 135, 3-4x10 225, 1x8-10 at 255, 1x8 at 275, 1x68 at 295, then 1x5-6 at 315. then go back to doulde leg extension 3-4 sets of 8-10 at 225. then go to single leg squats on smith machine of 4x8-10 at 135 to 185.

then leg press of 2 drop sets starting at 8-10 plates per set til i get to 3-4 plates with 10 reps each set. then double leg seated ham curl 5-10 at 150. then stiff leg dead lifts of 3-4x10 at 225-275. then calf raises. [/quote]

Honestly, if you can train quads, hams and calves all in the same workout, your not training any of them hard enough. If you train quads, that should be it for the day. A half assed ham workout wouldnt even be possible. If sheer size is the goal, i would change that split immediately after the contest.

[/quote]

DCers can do it ![/quote]

And so could i at one point. Im speaking in terms of the most effective routine. Personally, i do not believe DC is it. Splitting quad and hams has had better results 100% of the time for anyone ive trained. Regardless of DCs effectiveness, id bet my life on better gains from splits.