Pre-Contest Workout

[LSUMuscle]

Ok, I've got 2 1/2 weeks left until my first competition. I'm curious as to opinions on what type of workouts I should do until then. Any ideas would be appreciated.

 

[Valdez]

I'm assuming a bodybuilding contest?

No less than 4 lifting days and 3-4 cardio days. I would say:
mon- chest, cardio
tue- delts, traps, cardio
wed- back
thur- legs, cardio
fri- arms, cardio
sat- off
sun- off

OR:

mon- chest, tris, cardio
tue- back, bis, cardio
wed- off, cardio optional
thur- delts, traps, cardio
fri- legs, cardio

lifting with moderate to light weights failing in the 12-20 rep range and lots of supersets. 5 lifting days is also to keep your mind on the diet so you don't cheat @2.5 weeks out you CANNOT cheat at all. lifting about 30min-45min a session it should not be so intense that you get too sore but you do need to push yourself hard. cardio sessions should be at 45-60 minutes

btw: you should be at 5-6.5% bf right now, and you should be tan!

 

[LSUMuscle]

I'm just taking a guess. I didn't get my bf test this week, but last Monday it was at 5.9%. I really don't feel like I've come down much sense then, but of course I see myself everyday too. I'm gonna get it done again this coming Monday to see how low, calorie wise, I should go next week. Right now, I'm at about 2200 calories (400 protein, 60-70 fats). I'm guessing that I'll probably phase out the fats. Also, if this helps, I'm 5'9", 200lbs. I'm pretty cut, but being that I have never been this low before, I've got a decent amount of loose skin. That's my main problem right now is tightening the skin up.
thanks

 

[LSUMuscle]

Ok, I've got 12 days until the contest. I'm just looking for another, updated opinion on workout schedule, routine etc...How much cardio and when? If I need to cut some more, would 2 hours/day be too much? What about weights? 35-45 minutes of weights/day sound ok? High reps/low weight supersets?

 

[Maximum Intensity]

This is what I have done and I am very happy with the results. The week before the show, continue performing the same training routine that you have been performing. The final week:
1. I continue to perform cardion if I need to -- generally I don't need to because my bodyfat is already where it needs to be by then.

2. Training -- I perform full body workouts on Monday Tuesday and Wednesday -- nothing to strenuous, light exercises, medium to light weight, around four to six sets per bodypart.

3. I stop doing all ab exercises.

4. Flex for at least an hour a day -- trust me, you will be thankful when you are on stage. You must building your endurance up.

5. Thursday and Friday -- no training. Pose for at least and two hours each day. Does not have to be all at once, break it up into several sessions throughout the day.

Hope this helps -- this has worked well for me and other I have trained. Just my 2 cents.