Fitness Contest - Any Advice

L

Lourob

0
Here's the Contest:

Next Thursday (6/25/06):

Event 1: (Bench Press - How many times can you bench your body weight)
For me this will be around 175. I can currently bench maybe 3 or 4 times.
Event2: Dips - (1x - How many total can you do.)
Event 3: Core Exercise (same machine as dips - where you turn around back on pad- forarms on the pad holding the vertical handles and then pulling legs up to abdominal muscles (1x - How many total can you do)
Event 4 - Calf Raises (1x - How many)
Event 5 - Push Ups (How many)
Event 6 - Tread Mill - 6.0 - No incline - Go as long as you can go! :eek:

My question is this? What can I do between Now and NEXT Thursday to Maximize my performance in the above Events? I'm competiting agains 2 other guys that are a total of 20 Years my Junior ;).

Thanks in advance for any tips!

LouRob -
Knoxville, TN.
 
Do you currently exercise or are you looking for some one week miracle? If you do no current exercise, then you're pretty much SOL. If you do exercise, I would just do some cardio along with strength training of your body to help prepare.
 
Yes Sir

Oh Yes.... I've been working out usually 3 x a week since Mid - January.
(That has actually been part of the contest.)

This event next week is the TieBreaker.

I'm pretty fit right now. I just didn't know if the type of results I was looking for during the contest was somehting that could be maximized by doing (name these type of exercises)... (ie.- Bench - do more reps than weight. Maybe a % of my body weight x number of times. Dips - This dip machine will give you best results or Do tricep exercises focusing on qty. of reps over amount of weight.) (ie. --- Eat this type of food 2 hrs. before comp., etc.)

Thanks for the feedback!
 
The best thing to do, would be eat the best you can. You wont be able to get much training done by than, but you can help your body by eating proper foods.
 
Foods

when you say "Proper" foods... Here's what I have in mind:

Mainly foods rich in complex carbohydrates, such as whole-grain pasta, rice, and bread, and fruits and vegetables.

Grilled/Baked Fish, Chicken or Pork.
Sandwiches on Wheat, Rye, Oat - Ham, Turkey, Roast Beef.

Does this sound right?
 
What can be done to improve Push Up Stamina?
Dips Stmina?
Let Pull Ups?

I think these events are going to be KEY to winning this and the $250.00


Thanks!
LOUROB
 
Lourob said:
Grilled/Baked Fish, Chicken or Pork.
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I think it would probably best, to leave the pork out. Mainly because it may add some unwanted weight. Fish is very lean, and also has a ton of protein. Chicken is lean, and is very healthy for you.

I'm not a great person to suggest foods, I'm quite new to fitness, I have been working out for a few years, but only recently have I decided to start bulking.

For push up stamina, would push ups not be the best? You would be working all the muscles that you will need to be using. Push ups are too easy, so try and add some weight onto your back, such as a 10 pound weight, or a little more, if you can.


Also: Are the push ups normal pushups? Or will there be wide ones, normal ones, and the ones where both hands touch?
 
I think you should rest a good amount this week, not doing two days in a row of lifting, and not lifting the day before as well.
 
AJP said:
I think you should rest a good amount this week, not doing two days in a row of lifting, and not lifting the day before as well.
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I personally think you should completely rest the ENTIRE week.
 
I wouldn't change your diet at all over the next week...changing your diet now won't help you and it may screw you up performance wise. Unless that includes throwing some extra veggies in your diet.

1 week isn't enough to improve performance. I think you might get your ass taken on the bench. I was involved in a reps-for-weight bench contest. Everyone got at least 18+reps at their bodyweight.

Soooo...where ever you are at now is pretty much how you will fair for the comp. Take 4 days off before competition except some light walking and stretching but stay away from the gym. A bit before the comp, do some light warm up and do the best you can.

Good luck.
 
My friend won one of these. Did his own bodyweight (155) 32 times:eek: . Hope your competition is a little less intense.
 
Klipse said:
My friend won one of these. Did his own bodyweight (155) 32 times:eek: . Hope your competition is a little less intense.
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That sounds right. I got fourth and I punched out ~29 reps@180 or 185. The guy that took 1st had to do 225 and he ended up reppin' out with like something in the mid-40s. Damn Marines are machines.
 
Yeah... I can of imagined that my ass is kicked on the bench.. One of the contestants is a shoe in for that one, but I am thinking I have a shot at 2nd.

On Dips I think I can pull off 25 maybe 30 if I'm feeling Froggy.

Push Ups -- Maybe 75 -100

PUll UPs - 50-60

CAlf raises - I think I can do 35-40 @ 180lbs.

Running -- I ran last night for 3o minutes at 6.1 - 6.4 (total distance 3.17 miles) OH ONE OTHER QUESTIN HERE:.....

I was planning on swimming tonight for about 30 minutes... DO YOU Think this is ok since I ran last night???



Thanks for all the feedback... I wasn't thinking about resting that much, but it does seem like the right thing to do.
 
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If you feel up to it, do it. Just keep yourself a bit rested 3-4 days out from the comp.
 
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