Hidetada Yamagishi

Contest Weight - 225 (anticipated)
Off-season Weight - 248

Training Split
  
Monday
Legs

Tuesday
Chest and calves

Wednesday
OFF

Thursday
Back

Friday
Delts and calves

Saturday
Arms

Sunday
OFF




Sample Off-Season Training Per Body Part:


Quads: Leg extensions, leg presses, hack squats, squats.

Chest: Incline bench presses, dumbbell bench presses, Hammer Strength decline
presses, cable crossovers.

Back: Lat pulldowns, T-bar rows, barbell rows, cable rows.

Hams and Calves: Lying leg curls, stiff-leg deadlifts, seated leg curls, lunges,
standing calf raises, seated calf raises.

Delts: Side raises, front raises, seated front presses, rear raises, upright
rows.

Arms: Barbell curls/cable press-downs, incline dumbbell curls/skull-crushers,
Scott curls/dumbbell French presses (super sets).



Contest Diet— 2 Weeks Out from 2012 Mr. Olympia*


4:00 a.m. One capsule Detonate

4:30 a.m. 40 minutes cardio

6:00 a.m. Protein pancakes made from the following mix: 10 egg whites, 1 cup
oatmeal, 1 scoop MyoFusion, 3 tablets Anavite

8:30 a.m. 6 oz. chicken breast, 5 oz. 99% lean ground turkey, 100 grams rice, 2
cups broccoli, 6 tablets Vasotropin

9:30 a.m. 2 scoops SuperPump MAX, 1 scoop Aminolast

10:30 a.m. Train; during workout, 1 scoop Aminolast, 1 scoop SizeOn Max
Performance

11:30 a.m. 2 scoops IntraPro (whey protein), 1 scoop GlycoFuse

12:00 p.m. 6 oz. chicken breast, 5 oz. 99% lean ground turkey, 100 grams rice, 2
cups broccoli

3:00 p.m. 6 oz. chicken breast, 5 oz. 99% lean ground turkey, 2 cups broccoli

4:30 p.m. One capsule Detonate

5:00 p.m. 40 minutes cardio

6:30 p.m. 6 oz. chicken breast, 5 oz. 99% lean ground turkey, 2 cups broccoli

9 p.m. 6 oz. chicken breast, 5 oz. 99% lean ground turkey, 2 cups broccoli, 3
tablets Anavite

* All supplements by Gaspari Nutrition