Hello,
here my newest pics 3 weeks before the german nationals!
More pics you find here
Serkan
www.serkan-cetin.de
http://www.serkan-cetin.de/vorbereit...7-0773_IMG.jpg
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Hello,
here my newest pics 3 weeks before the german nationals!
More pics you find here
Serkan
www.serkan-cetin.de
http://www.serkan-cetin.de/vorbereit...7-0773_IMG.jpg
looking very ready... good luck
All I can do is second that....WOW.Quote:
Originally posted by silverfox
looking very ready... good luck
:eek:
You beast! You animal! Good luck!
-SF
shit! :eek: oh shit!
yeah I'm guessing you're not gonna do to bad.
Dude great job!
Looking tight Bro, great job...good luck...XXL
Mr. Serkan
Go kick some ass!! You are definately on your way. Hell, in the US they have already chosen you to market suppliments.
Good Luck,
R
Your vascularity is awesome :eek: Best of Luck....not really sure you need it though :wg:
tell us how it goes
Thanks!
Here some Info´s about my training and diet.
Similar to my nutrition my training has continued to develop until today (medium heavy to heavy weights with reps between 6-12). I prefer to do at least two heavy exercises in every session in the range of 6-8 reps. For large muscles groups i do 8-10 sets (warm-up included) and for smaller ones i do six. As only given 100% in my workout gives me a good feeling and leaves me satisfied, i train with high intensity all year round. I have no problems with overtraining as i give my body enough time for recuction and the necessary nutrients. My pre-contest training differs from the current one only slightly. Fat reduction is achieved through cardio training and corresponding diet. When trying to gain mass as well as pre-contest i train between 4-5 days a week.
I train cardio 5 times a week also in off season.
A typical training routine before a competition:
Monday
Back:
Deadlift
Barbell rows
One-arm rowing machine
Pull-ups to the front
Lat pull-down (underhand grip)
Triceps:
Triceps pushdown(cambered bar)
Frensch press
Cable triceps pushdown
Abdominals: Crunch machine
30min Stairmaster
Tuesday:
Legs and calves
Legs:
Squat
Leg press
Leg extension
Standing leg curl
Lying leg curl
Calve raises, alterating standing and seated vesion
Wednesday: 30min Stationary bike
Thursday:
Chest
Biceps
Abs
Cardio
Chest:
Barbell bensch press
Dumbell incline press
Dumbell flys
Butterfly or pull over
Biceps:
Barbell curl (cambered bar)
Concentration curls
Hammer curls
Abs: Crunch machine
30min. Stairmaster
Friday: 30min Stationary bike
Saturday:
Shoulders
Hamstrings
Shoulder:
Dumbell press or machine
Lateral rises
Rear deltoid machine
Shrugs
Hamstrings:
Lying leg curl
Standing leg curl
30min.Stairmaster
I´m not one of this guys which looks only at the competition like a bodybuilder,
I will look every time like a bodybuilder and that my nutrion looks accordingly.
I eat always clean, except one day in a week i eat what i want.
You can book me everytime for guestposing or a photo shoot.
The first plan marks the start of the contest diest beginning with week 10 before a contest, the second plan starts in week 6. Every two weeks i reduce my carbohydrate uptake and simultaneously increase my protein consumptation. Dairy products are eliminated from menu 8 weeks befor the contest. Six week out i sustitute pasta for rice and i avoid protein powders. During this phase the only food i consume includes: Chicken breast, egg white, rice, oatmeal, nuts, tomatos, salad and some vegetable.
Due to the fact that i am only a few pound away from my contest weight and reduce my carbs only slowly, with still enough calories, i am able to keep my good mood and maintain strengh for the hard workouts.
10 weeks before contest:
1.Meal
Oatmeal
Apple Sauce (diet)
Protein Powder (with water)
Before training: BCAA´S an Glutamin
After training: BCAA´S,Creatin, Glutamin+ Dextrose
20min later: Whey Protein shake
2.Meal
Chicken breast
Pasta
Flaxseed oil
3.Meal
Protein Powder
Oatmeal
4.Meal
Chicken breast
Rice
Tomato
Gherkin
Flaxseed oil
5.Meal
Protein Powder
6.Meal
10 Egg white
7.Meal
Protein Powder
4 Weeks before the contest:
1.Meal
Egg white
Oatmeal
Apple Sauce
Before Training: BCAA´S+ Glutamin
After Training : BCAA´S+ Glutamin
2.Meal
Chicken breast
Rice
Tomato
Gherkin
Flaxseed oil
3.Meal
Chicken breast
Rice
Tomato
Gherkin
Thisle oil
4.Meal
Chicken breast
Salad
5.Meal
Chicken breast
Salad
6.Meal
Chicken breast
Salad
7.Meal
Chicken breast
Salad
Before sleeping: Glutamin
Serkan
www.serkan-cetin.de
Wow, That was a comprehensive thread. Thanks for the information.
Good Luck at German Nationals
R
Who did a link to the shop? To the shop owner: Are you interested in sponsoring me or using my pics for advertise? Please mail me!
Serkan