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  1. #1
    serkan is offline New Member
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    New Pic´s 3 weeks before competition!

    Hello,
    here my newest pics 3 weeks before the german nationals!
    More pics you find here

    Serkan
    www.serkan-cetin.de

  2. #2
    silverfox's Avatar
    silverfox is offline Retired Moderator
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    looking very ready... good luck

  3. #3
    BigGreen's Avatar
    BigGreen is offline Anabolic Member
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    Originally posted by silverfox
    looking very ready... good luck
    All I can do is second that....WOW.

  4. #4
    WS6_KID's Avatar
    WS6_KID is offline Associate Member
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  5. #5
    Sigmund Froid is offline Associate Member
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    You beast! You animal! Good luck!

    -SF

  6. #6
    ripsid's Avatar
    ripsid is offline Senior Member
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    shit! oh shit!
    yeah I'm guessing you're not gonna do to bad.
    Dude great job!

  7. #7
    MIKE_XXL's Avatar
    MIKE_XXL is offline AR-Hall of Famer
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    Looking tight Bro, great job...good luck...XXL
    SOURCE CHECKS ONLY FOR USERS WITH OVER 100 POSTS.



    All of the Statements made by Mr. Mike_XXL are purely fictional and have absolutely no merit and are not meant to cure, prevent or diagnose any disease, please consult your Physician before starting any exercise and supplement regiment.


    Canadian proud, Northern muscle baby!

  8. #8
    BIG R's Avatar
    BIG R is offline Member
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    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

  9. #9
    ann's Avatar
    ann
    ann is offline Female Member
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    Your vascularity is awesome Best of Luck....not really sure you need it though

  10. #10
    wrstlr69sdnl's Avatar
    wrstlr69sdnl is offline Senior Member
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    tell us how it goes

  11. #11
    serkan is offline New Member
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    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
    Attached Thumbnails Attached Thumbnails New Pic´s 3 weeks before competition!-25.jpg  

  12. #12
    BIG R's Avatar
    BIG R is offline Member
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    Wow, That was a comprehensive thread. Thanks for the information.

    Good Luck at German Nationals

    R

  13. #13
    serkan is offline New Member
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    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

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