Peak Austrian Physique Training

03/09/2013
Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!
FREE GIFT!
A NY OR D ER OV ER
75
24/7 Customer Service 1-877-991-3411
Contact Us
Need Help? in:
View Cart
Discounts & Deals - Sign Up!
Search
Like 1,714,721 people like this.
Whole Site
Find A Plan
Home Main Military
Store
For Sports
BodySpace
For Women
Workouts
Contests
Nutrition
Bodybuilders
Supplementation
Articles Videos
Motivation
Forum
More...
For Teens
Resources
More...
Bodybuilders
Amateur Bodybuilder Of The Week
Amateur Bodybuilder Of The Week: Peak Austrian Physique!
FREE
Customized Massive Online Track Your
Progress Community Content
JOIN NOW
Sign Up
Member Login
BODYBUILDERS Pro Bodybuilder Profiles Pro Website Listing Am ateur Bodybuilder Of The Week Fitness Am ateur Of The Week Over 40 Am ateur Of The Week USERNAME / EMAIL PASSWORD
Remember Me
Amateur Bodybuilder Of The Week: Peak Austrian Physique!

Mario was part of the Austrian Karate National Team and idolized Jean-Claude van Damme. See how his martial arts discipline transitioned to bodybuilding! by Amateur Bodybuilder Of The Week
Log In
Forgot Login Info?
BodySpace Activity
fshaner So after my weekend of eating like crap, I feel pretty good bc I just get asked if I was a trainer at my gym woot woot! Feeling great!!!
40
Tw eet
15
Like
EMAIL MORE
SHARE
Aug 20, 2013

1/18
www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-peak-austrian-physique.html
03/09/2013
How Did Your Bodybuilding Journey Begin?

Name: Mario Schafzahl E-Mail: marioschafzahl@gmail.com BodySpace: shrednumber Facebook: MarioSchafzahlFitness Location: Vienna, Austria Age: 23 Height: 6'0" (184 cm) Weight: 194 lbs (88 kg) Years Bodybuilding: 9
When I was 12 years old, JeanClaude van Damme was my idol. I admired his ripped body and his martial arts techniques. I started lifting at my home gym and training at a karate club and 2-3-hour training sessions became part of my daily routine.
VFR800 Just took about 10 weeks off. Getting back to it now before hunting season. Newly motivated. This site definitely helps. Stoneco|d updated his overall goal.
View All
At age 18, I became a member of the Austrian Karate National Team. I had a great time, trained religiously, and never quit lifitng. As a result, my body became ripped with little mass. At age 21, I stopped competing in karate and decided to put my full effort into fitness. That was the turning point. Fitness combined with a healthy lifestyle was my new passion.
What Workout Regimen Delivered the Best Results?

I tried on many programs throughout the years. For me, there's no offseason. My favorite routine is training one muscle group per day, five days per week. Every eight weeks, I change the reps, weight, or exercises and added supersets and dropsets to create intense workouts. I train my abs five days per week after each workout (three exercises each with 3 sets of 15-20 reps).
Day 1: Back/Calves
www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-peak-austrian-physique.html 2/18
03/09/2013
Push-Ups
2 warm-up sets of 15-20 reps
Lat Pull-Downs
4 sets of 8-10 reps
Deadlift
3 sets of 6-8 reps
V-Bar Rows
4 dropsets of 8-12 reps
Superset Seated Cable Rows
4 sets of 10-12 reps
Dumbbell Rows
4 sets of 8-10 reps
Hyperextensions
3 sets of 20 reps
Seated Calf Press
4 sets of 20 reps
Printable Page
PDF Document
Day 2: Shoulders/Abs/Cardio
3/18
03/09/2013
Seated Dumbbell Press
4 sets of 8-10 reps

Superset Upright Rows
3 sets of 8-10 reps
Shrugs
Superset Front Raise
3 sets of 8-12 reps
Military Press Behind The Neck
3 sets of 20 reps
Abdominal Workout
15 minutes (3 exersices of 15-20 reps each)
Steady-State Cardio
45-60 minutes
Printable Page
PDF Document
Day 3: Biceps/Triceps/Abs
Dumbbell Curls
4 sets of 8-12 reps
4/18
03/09/2013
EZ-Bar Curls
Superset Rope Pull-Ups
4 sets of 8-12 reps
Rope Pull-Downs
4 sets of 8-12 reps
Lying EZ-Bar Triceps Extensions
4 sets of 8-10 reps
Dips
2 sets to failure
Abdominal Workout
Printable Page
PDF Document
Day 4: Legs/Abs
Squats
4 sets of 8-10 reps
Leg Press
4 sets of 8-12 reps
Superset
5/18
03/09/2013
Leg Extensions
4 sets to failure
Leg Curls
4 sets to failure
Abdominal Workout
Printable Page
PDF Document
Day 5: Cardio/Abs
Steady-State Cardio
45-60 minutes
Abdominal Workout
Day 6: Chest/Abs
Incline Dumbbell Press
4 sets of 6-10 reps
Bench Press
Decline Bench Press
Chest Dips
3 sets to failure
03/09/2013
Abdominal Workout
Printable Page
PDF Document
Day 7: Cardio
Steady-State Cardio
45-60 minutes
Amateurs Of The Week Main Page

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What Nutrition Plan Fueled Your Body?

I eat every 2-3 hours and the majority of my food is protein-based. I keep my carbohydrate and fat intake low. I only eat carbs for breakfast and before and after training. When I'm unable to train I lower my carb intake. I've never counted calories. I make sure I eat a good amount of protein in every meal and eat 6-8 meals per day.
Meal 1
Oats 1 cup
Banana 1 banana
7/18
03/09/2013
Egg Whites 6 whites
Whey Protein 40 grams
Meal 2
Tuna 200 grams
Cottage Cheese 50 grams
Meal 3
Chicken Breast 300 grams
Broccoli 50 grams
Brown Rice 1 cup
Meal 4: Pre-Workout
Meal 5: Post-Workout
8/18
03/09/2013
Fish 300 grams
Green Salad 1 serving
Rice Cakes 4 cakes
Fruit 1 serving
Meal 6
Egg Whites 6 whites
Eggs 2 eggs
Vegetables 1 serving
Meal 7
Quark Cheese 500 grams
9/18
03/09/2013
Mario "Shrednumber" Schafzahl - Fitness Is My Passion

Watch The Video - 04:30
What Supplements Have Given You the Greatest Gains?

With Meal 1, 4, 5, & 7
Whey Protein
Pre-Workout
Creatine
10/18
03/09/2013
Why Do You Love Bodybuilding?

The feeling when I finish my workout is the best. I love the pump and vascularity in my body when I lift weights. It's nice to see my body grow throughout the years and receive positive feedback. I love challenging myself every day in the gym and setting new goals. Fitness and sports turned me into the man I am today.
What Motivates You to Follow a Healthy Lifestyle?

I love to eat clean and healthy. Without a good diet, it's impossible to improve your body. It's important for everyone who wants to get perfect proportions.
What Made You Want to Achieve Your Goals?

When I was younger, my goal was to become a member of the Austrian Karate National Team and look like my idol, Jean-Claude van Damme. Many people said I would never reach my goal, but I never stopped believing in myself and reached it. My attitude hasn't changed. It's motivating to inspire and motivate others.
What Are Your Future Bodybuilding Plans?

My dream is to be a fitness cover model and enter physique competitions.
What One Tip Would You Give Other Bodybuilders?

When you wake up in the morning, think about your goals first. Train hard and stay natural.
Who Are Your Favourite Bodybuilders?

My fellow Austrian Arnold Schwarzenegger.
How Did Bodybuilding.com Help You Reach Your Goals?

I love using my BodySpace to interact with other users and to track my progress. I read many articles on the site and use their advice to enhance my training and diet. The motivation on this site is amazing.
03/09/2013
Mario's Top 5 Gym Tracks
1. "Keep Control" by Sono 2. "There You Go" by DJ Hardwell 3. "Tomorrowland" by DJ Hardwell 4. "Numb" by Linkin Park 5. "Papercut" by Linkin Park
12/18
03/09/2013
REL ATED ARTICL ES
Amateur Bodybuilder Of The Week: Caylan Goodman Teen Amateur Of The Week: Ahmad Faiz Body Transformation: Sucker Punched
View All Workout Programs Articles
ABOUT THE AUTHOR
Amateur Bodybuilder Of The Week

VIEW AUTHOR PAGE
Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also...
View All Articles By This Author
RATE THIS ARTICLE

OVERALL RATING POOR
9 10
N/A
Out of 10
1 Ratings
EX C EL L ENT
14 Comments
Showing 1 - 14 of 14 Comments
1 Previous Next
Follow This Discussion by:

Email
13/18
03/09/2013
COMMENT ON THIS ARTICLE

Add a comment
Log In to Comment
(5 characters minimum) notify me when users reply to my comment
HeavenBeyond
Wow! Simply amazing, nothing else.
Aug 20, 2013 9:56pm | report
Body Stats
ht: 5'11" wt: 182 lbs bf: 14.0%
Rep Power: 848544
dchampisere
That's a very similar body structure and stats as mine. Would love to look like that in a couple of years. Great work, indeed!!!
Rep Power: -8571 Aug 21, 2013 12:13am | report
Body Stats
ht: 6'0" wt: 165 lbs bf: 7.0%
achilles123
same here dude , you're quite a bit smaller tho
Aug 21, 2013 7:23am | report
Body Stats
ht: 5'11" wt: 187 lbs bf: 8.0%
Rep Power: 10
14/18
03/09/2013
Dylan12690
Great
Aug 21, 2013 1:46am | report
Body Stats
ht: 5'10" wt: 159 lbs bf: 16.0%
Rep Power: 10
BumTHPS
Nice Work!
Aug 21, 2013 10:02am | report
Body Stats
ht: 6'2" wt: 196 lbs bf: 6.5%
Rep Power: 10
jwethall
JCVD all the way baby!!! Great Job!
Aug 21, 2013 12:28pm | report
Body Stats
ht: 5'9" wt: 222.3 lbs bf: 7.0%
Rep Power: -13689
NNobeen
INSANE man. Keep going! Physique to die for! Haha
Aug 21, 2013 12:53pm | report
Body Stats
ht: 6'1" wt: 152 lbs bf: 11.0%
Rep Power: 10
AlexisBT
Great physique (absolutely insane!), no doubt about it. I still can't undersand how people can look like this with lifts like yours though, sorry (I don't want to be rude or harsh with you).
Rep Power: 26281 Aug 21, 2013 9:19pm | report
Body Stats
ht: 5'6" bf: 9.0%
15/18
03/09/2013
atokad
diet is the most important part, and what do you mean lifts like his? he has a solid workout program. He even says " Every eight weeks, I change the reps, weight, or exersices and added supersets and dropsets to create intense workouts."
Aug 22, 2013 4:18am | report
Rep Power: 10
Shrednumber
AlexisBT what do you mean exactly with "lifts like this" ?
Aug 23, 2013 1:13am | report Rep Power: 391293
Body Stats
ht: 6'1" wt: 193.6 lbs bf: 5.4%
chiefgreybeard
Better body than van Damme. Just shows to go ya, the bar gets higher every year!
Aug 22, 2013 4:28pm | report Rep Power: -422
Body Stats
ht: 5'11" wt: 206 lbs bf: 10.0%
Shrednumber
Thanks a lot for the great feedbacks. Ill keep it going to improve myself more and more.
Aug 23, 2013 1:12am | report Rep Power: 391293
Body Stats
ht: 6'1" wt: 193.6 lbs bf: 5.4%
16/18
03/09/2013
GoingForward
Well I, for once, wouldn't like to look like him. I hope to look like a massive bear that could eat you alive. You know, the one with the big traps and shoulders that could crush you with his bare hands, the one you find in the mountain?
Rep Power: 10
Body Stats
ht: 6'2" wt: 167.2 lbs bf: 11.0%
Common knowledge: Van Damme is Flemish, AK Belgian, AK Nordic Warrior, AK massive bear, AK far from what he is.
Aug 23, 2013 9:37am | report
NLoeffler
Amazing physique! Pretty much my goal body.
Aug 24, 2013 10:47pm | report
Body Stats
ht: 5'6" wt: 143 lbs bf: 10.0%
Rep Power: 10
Showing 1 - 14 of 14 Comments
1 Previous
Next
F EATURED PRODUCT
BodySpace - Join FREE!

BodySpace is YOUR key to success! Create a profile, meet others, track your progress and much more!
Learn More about BodySpace - Join FREE!!
Infor m a tion. Motiva tion. Supple m e nta tion.

03/09/2013
Give Us Feedback: Report A Problem Site Feedback
Follow Us: Tw itter Facebook RSS Feeds
Bodybuilding.com New sletter Receive exciting features, new s & special offers from Bodybuilding.com
Enter your e-mail address
Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates 2013 BodyBuilding.com, LLC. All rights reserved. BodyBuilding.com sm and BodySpace are trademarks of BodyBuilding.com, LLC. Bodybuilding.com, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411
18/18

Peak Austrian Physique Training

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Peak Austrian Physique Training

Uploaded by

Copyright:

Available Formats

03/09/2013

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

24/7 Customer Service 1-877-991-3411

Need Help? in:

Discounts & Deals - Sign Up!

Amateur Bodybuilder Of The Week

Amateur Bodybuilder Of The Week: Peak Austrian Physique!

Amateur Bodybuilder Of The Week: Peak Austrian Physique!

Forgot Login Info?

Aug 20, 2013

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

How Did Your Bodybuilding Journey Begin?

What Workout Regimen Delivered the Best Results?

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

2 warm-up sets of 15-20 reps

4 sets of 8-10 reps

3 sets of 6-8 reps

4 dropsets of 8-12 reps

Superset Seated Cable Rows

4 sets of 10-12 reps

4 sets of 8-10 reps

Seated Calf Press

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

Seated Dumbbell Press

4 sets of 8-10 reps

3 sets of 8-10 reps

3 sets of 10-12 reps

Superset Front Raise

3 sets of 8-12 reps

Military Press Behind The Neck

15 minutes (3 exersices of 15-20 reps each)

4 sets of 8-12 reps

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

3 dropsets of 8-12 reps

Superset Rope Pull-Ups

4 sets of 8-12 reps

4 sets of 8-12 reps

Lying EZ-Bar Triceps Extensions

4 sets of 8-10 reps

15 minutes (3 exersices of 15-20 reps each)

4 sets of 8-10 reps

4 sets of 8-12 reps

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

15 minutes (3 exersices of 15-20 reps each)

15 minutes (3 exersices of 15-20 reps each)

4 sets of 6-10 reps

3 dropsets of 8-12 reps

Decline Bench Press

4 sets of 10-12 reps

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

15 minutes (3 exersices of 15-20 reps each)

Amateurs Of The Week Main Page

What Nutrition Plan Fueled Your Body?

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

Egg Whites 6 whites

Whey Protein 40 grams

Cottage Cheese 50 grams

Brown Rice 1 cup

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!

Whey Protein 20 grams

Fish 300 grams

Green Salad 1 serving

Rice Cakes 4 cakes

Bodybuilding.com - Amateur Bodybuilder Of The Week: Peak Austrian Physique!