[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.
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…
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
[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]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.
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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.