Photos by Bill Comstock Date of entry: 4/12/10 Written by Seth Sandler My name is Seth Sandler. I'm 19 years old and was born and raised in Los Angeles, California. Bodybuilding has been my passion for the last four years, and I am currently preparing for the NPC California State Teen Bodybuilding Championships on Saturday, May 29th in Culver City, California and the Teen Nationals on July 24th. I train 4 times a week and I split my training routines into two main body parts per day to ensure that the other body parts are getting sufficient rest. I also train calves 4 times a week because they tend to be a stubborn body part. Today, I completed 25 sets in an hour. I definitely feel like I targeted the right areas and gave 100 percent. I followed the training with 40 minutes of cardio.Advertisement
I train 4 times a week and I split my training routines into two main body parts per day to ensure that the other body parts are getting sufficient rest. I also train calves 4 times a week because they tend to be a stubborn body part.
The training is different in the off season then pre-contest. Pre-contest my trainer Ofer Samra has increased the workout intensity and focused on specific exercises to target weaker areas and bring out muscle separation.
Today Ofer and I trained chest and biceps. We started with incline dumbbell press. I like starting this exercise because I feel that with dumbbells I can get a full stretch of the muscle at the bottom and a full contraction at the top. We did 5 sets of 12-15 reps. The first 2 sets I warm up with a 15-20 rep weight. The purpose of this is to get blood into the muscle and prevent injury. The next 3 sets, I increase the weight until failure. If I am attempting a heavier weight, and do only 8-10 reps I will immediately follow with a drop set of a lighter weight for an additional 5 reps.
My second exercise was the seated chest press machine which I also supersetted with alternate dumbbell curls.
Dumbbell curls are a great exercise for both size and shape because they stress the entire bicep and allow you to twist at the top which greatly improves bicep shape and peak.
Next we did dips and preacher curls.
Dips are a great exercise for lower chest because the allow for a full stretch and the squeeze at the top really brings out lower pec definition.
Preacher curls are an excellent exercise for lower biceps because the biceps stay isolated through the whole movement and this particular exercise doesn't allow you to cheat.
Next up were incline cable flyes and incline dumbbell curls.
The cables are great to do especially before a show because they allow you to contract at the top better than dumbbells, which increase the striations in the muscle. Lastly we did stranding cable crossovers. This exercise targets lower pec definition.
MORE FROM SETH
The Teen California will be my first show and as of this week I'm 6 weeks out. I started contest prep Jan 1st this year gradually shifting my diet, increased cardiovascular exercise and pushing harder in the gym. In the off season I usually eat more red meat but for my contest prep I have switched to leaner sources of protein like fish and egg whites. During the week I have 4 low carb days where I keep the carbs at about 250 grams and the protein at about 500 grams. I also incorporate 3 high carb days a week to make sure I keep my size and energy levels up for the grueling workouts during the week. My main goal is to stay full and keep muscle size while leaning out. I feel this system has helped me keep my size and get more conditioned at the same time. This week, I have increased my cardio sessions to 40 minutes 5 times a week. I do the treadmill at a speed of 3.3 miles and hour on a full incline. The incline has helped me bring out separations in the quads glutes and hamstrings.