Seth Feroce - IFBB Pro

Ciekawy młody zawodnik więc pozwoliłem sobie wrzucić nieco bardziej obszerne info na jego temat :). Mam nadzieję, że kogoś zainteresuje :)

Full Name
Seth Feroce

Nickname
FEROCIOUS

Place of Birth
Pittsburgh, Pennsylvania

Date of Birth
November 21, 1984

Residence
Pittsburgh, Pennsylvania

Height
5'6"

Contest Weight
202 lbs.

Off-Season Weight
230-235 lbs.

PERSONAL FILE
As a talented athlete in high school, Seth excelled in both football and wrestling due in part to his extreme work ethic and determination. One year after wrestling season ended, Seth’s father took him to a local gym and changed his world forever. With pictures of local bodybuilders lining the gym walls and the feeling of a true hardcore gym pulsing through his body, it soon became apparent to Seth what he wanted to do with the rest of his life. After that day in the gym, Seth dedicated his life to the pursuit of becoming a professional bodybuilder.

In November of 2009, after only 2 prior competitions, this lifelong dream became a reality as Seth dominated the light-heavyweight class at the Nationals and earned his IFBB Pro card. What made this accomplishment even more astonishing is the fact that Seth won his pro card within the first year he started competing!

Sporting incredibly thick wheels, wide shoulders and massive arms, Seth’s potential for greatness is limitless. His sights are set on dominating the 202 ranks of the IFBB and judging by his contest history, he’s sure to make his mark in the very near future.


FAVORITES
Body part(s):* All of them Need Work!

Body part to train:* Legs or Chest

Exercise(s):* Front Squats for Quads, Spider Curls for Biceps, Incline Dumbbell Flyes for Chest, Rope Pressdowns for Triceps, Up-Right Rows for Shoulders, One Arm Dumbbell Rows for Back.

Cheat food(s):* Sushi and Doritos (rarely ever eat them but always been a favorite)

Movie(s):* Any Given Sunday, Count of Monte Cristo, Avatar

TV show(s):* Anything on the Food Network and Saturday Night Live

Actor(s):* Denzel Washington, Mel Gibson, Tom Hanks

Sport(s):* Football and Hockey

Music to train to:* Any Heavy Metal/Rock

Hobbies:* Spend time with Wife (Elise) and Daughter (Adaylnne), and Reading


COMPETITIONS
* NPC Northern Kentucky1st Place Heavyweight
* NPC Pittsburgh 1st Place Light-Heavyweight Winner and Overall Winner
* NPC Nationals 1st Place Light-Heavyweight Winner (Earned Pro Card)


TRAINING
Chest
* Incline barbell presses5 sets x 5 reps (60 second rest)
* Flat dumbell flyes 3 sets x 8-12 reps
* Incline machine press 4 sets x 6-12 reps
* Dumbell pullovers4 sets x 10-15 reps
* Cable crossovers4 sets x 15 reps

Back
* Bent-over barbell rows (reverse grip) 4 sets x 8 to 12 reps
* Quarter deadlifts (rack pulls) 5 sets x 5 reps (60 second rest)
* One-arm dumbell rows 4 sets x 12 reps (failure)
* Reverse grip pulldowns 4 sets x 10-15 reps
* Wide grip pulldowns 4 sets x 10-20 reps
* Hyperextensions 4 sets x failure

Quads
* Leg presses 4 sets x 10-12 reps
* Hack squats or front squats 5 sets x 5 reps
* Wide legged squats 4 sets x 10 reps
* Step ups (using bench) 4 sets x 10 reps (each leg with weight)
* Leg extensions5 sets x 10-15 reps (2 double leg, 3 single leg sets)

Shoulders
* Seated barbell presses5 sets x 5 reps (60 second rest)
* Standing side laterals4 sets x 8-12 reps
* Bent-over rear delt raises4 sets x 10-15 reps
* Upright rows4 sets x 8-12 reps
* Seated side lateral machine raises 4 sets x 10-20 reps
* Barbell shrugs 5 sets x failure

Biceps and Triceps
* Hammer curls4 sets x 8-12 reps
* V-bar pressdowns4 sets x 8-15 reps
* Preacher curls4 sets x 10-12 reps
* Close grip bench5 sets x 5 reps (60 second rest, heavy as possible)
* Reverse grip barbell curls 4 sets x 10-15 reps
* Dip machine 4 sets x failure

Hamstrings and Glutes
* Lying leg curls4 sets x 15 reps
* Stiff legged deadlifts4 sets x 20, 15, 15, 10 reps
* Jeffersons4 sets x 12-20 reps
* Glute kickback machine 4 sets x 12-20 reps
* Seated leg curls 4 sets x 10-15 reps

On my light bicep or tricep days I will pick 3 exercises, do 3 sets each exercise at a moderate to heavy weight with moderate rep ranges (8 - 12). These exercises are chosen on a weekly basis at my own discretion on what areas of my arms need the most improvement. Lately for biceps it has been, reverse grip barbell curls, hammer curls, spider curls, 90 degree preacher curls, thickening and peaking exercises. For triceps I have been doing a lot of one arm exercises, isolating the triceps.


NUTRITION
OFF-SEASON

Meal 1
(6 A.M.)
* 12 oz. of chicken
* 1½ cups of oats with raisins and blueberries
* 1 cup of coffee
* Anabolic VITAKIC

Meal 2
(9 A.M.)
* 12 oz. of red meat (lean (92/8) ground beef)
* 12 oz. sweet potato
* Medium size apple

Pre-workout supplements
(10 A.M.)
* GAKIC Hardcore
* Alpha Amino Prototype 216

During workout supplements
(10:30 A.M. - 12 P.M.)
* IntraVol


Post-workout supplements
(12 P.M.)
* 5 scoops of Mass-Tech
* 1 banana

Meal 3
(1:30 P.M.)
* 6 oz. of steak (London Broil)
* 6 egg whites
* 12 oz. of red potatoes

Meal 4
(4:30 P.M.)
* 12 oz. of chicken or ground turkey
* 1 cup of white rice
* ½ cup of cut pineapples

Meal 5
(7:30 P.M.)
* 10 oz. of red meat (lean (92/8) ground beef)
* 6 oz. of sweet potato

Meal 6
(10 A.M.)
* 6 egg whites
* 4 whole eggs

Meal 7
(12 A.M.)
* 2 scoops of Nitro-Tech Hardcore Pro Series (Cookies and Cream or Chocolate)
* 2-4 peanut butter and jelly rice cakes


PRE-CONTEST

Supplement #1
(5 A.M.)
* Hydroxycut Hardcore X

Meal 1 (6 A.M.)
* 12 oz. of chicken
* 1 cup of oatmeal
* 1-2 cups of coffee
* Anabolic VITAKIC

Meal 2
(9 A.M.)
* 12 oz. of red meat (lean (92/8) ground beef)
* 12 oz. sweet potato

Meal 3
(11:30 A.M.)
* 12 oz. of tilapia
* 50g of brown rice

Pre-workout supplements
(12:30 P.M. - 1 P.M.)
* GAKIC Hardcore
* Alpha Amino Prototype 216
* naNO Vapor Hardcore Pro Series

During workout supplements
(1 P.M. - 3 P.M.)
* IntraVol


Meal 4
(3 P.M.)
* 13 egg whites
* 40g of brown rice

Meal 5
(5:30 P.M.)
* 12 oz. of tilapia
* 2 cups of broccoli

Supplement #2
(8 P.M.)
* Hydroxycut Hardcore X
* Alpha Amino Prototype 216

Meal 6
(9 P.M.)
* 12 oz. of tilapia
* 6-10 stalks of asparagus

Meal 7
(12 A.M.)
* 8 egg whites
* 3 whole eggs


SUPLEMENTS
Pre-Workout
LEUKIC® Hardcore

Post-Workout
CREAKIC® Hardcore

Anator-p70™

All-Day
Nitro-Tech® Hardcore

*Seth Feroce uses all MuscleTech supplements, and alternates his MuscleTech supplement usage throughout his diet and training schedule.
































































Zmieniony przez - bart-j w dniu 2010-07-06 14:36:18

SKOŃCZYŁEM :) MOŻNA PISAĆ PANOWIE :)

Świetna sylwetka, ale obecnie nie namiesza pośród zawodowców. Prędzej za 3 lata, jak dorzuci mięsa. Ma na to czas, gdyż ma solidny atut - wiek.

Myślę, że koło trzydziestki będzie liczącym się zawodnikiem, gdyż zdaje się nie mieć słabych stron - duże uda, brylantowe łydki, kuliste bicepsy, szeroka wypukła klata, masywne plecy, podkowiaste tricepsy. Martwi mnie jedynie to, czy nie jest trochę za wąski w barach. Jego plecom też przydałoby się więcej szerokości. Uważam jednak, że zdoła tego dokonać w najbliższym czasie.

Namiesza i to szybko, on bedzie startowal w 202. Juz niedlugo debiut.

Zmieniony przez - scR w dniu 2010-07-06 20:01:29

Jeżeli przez "namiesza" rozumiesz "wystartuje", to może i namiesza %)

Zajmie miejsce w top3 i zakwalifikuje sie do 202 Showdown.. A niedlugo bedzie jednym z faworytow do najwyzszych laurow 202, o ile nie przejdzie do OPEN, k?

Zmieniony przez - scR w dniu 2010-07-07 06:32:21

zgadzam się z scr , ale mimo wszystko mam nadzieje ze zostanie w 202 ;]

Ten rok jest pierwszym i ostatnim rokiem Seth'a w 202. Po Mr. O 202 Showdown zaczyna robic mase do Open. I w sumie nie dziwie mu sie, ma 26 lat i juz limit wagowy kategorii, glupio by bylo w tym wieku skonczyc jakikolwiek progres w rozwijaniu sylwetki. Nie ma problemu z zadna partia, wiec bedzie kompletnym zawodnikiem. Nie jest najwyzszy, ale Branch i Dex jakos sobie radza, on tez sobie poradzi.












Zmieniony przez - scR w dniu 2010-08-18 06:40:07

Zmieniony przez - scR w dniu 2010-08-18 06:41:19

bardzo fajny zawodnik będe śledził jego poczynania

świetna sylwetka

Seth tydzien po swoim zwyciestwie w 202 w Dallas. Dobre 220-230 funtow.