Prep for First Show 2013 with Team Demon

[B]135 days to go [/B]
[B]Cardio [/B]
[B]5 mile ride [/B]

Dumbbell shoulder press 3x10
28kg (62lbs) - 10, 10
30kg (66lbs) - 8

Side laterals 3x12
12kg (26lbs) - 12, 10, 11

Rear laterals 3x10
8kg (18lbs) - 10, 10, 11

Dumbbell shrug 3x10
40kg (88lbs) - 3x10

Machine Shoulder press
40kg (88lbs) each arm - 12
50kg (110lbs) each arm - 10, 9

Spider curl 3x10
12kg (26lbs) - 10
10kg (22lbs) - 10, 10

Lying DB curls 3x12
10kg (22lbs) - 11, 12, 11

Lying DB extensions 3x10
12kg (26lbs) - 10,
10kg (22lbs) - 11

Skull crushers 2x10
24kg (53lbs) - 10

V bar pulldown 2x12
24 (53lbs) - 12, 8

Happy with my dumbbell shoulder press, Triceps were very hard didnt go too well.
Session took 60 minutes
Enjoyed my session.
Hopefully can get in another gym for tomorrow

The gym is now closed until January :(

Have a nice weekend all

[QUOTE=demonwareltd;997315093]Awesome video Dean, making me proud and killing that leg workout. I thought you were going to infinite front squats in that first section of the video :) What do you use to edit your videos? Maybe I can hire you to put one together for me during my next contest prep. Always wanted a kick ass training montage for myself to have and look back on when I'm old and gray. Keep up the great work!

Stan[/QUOTE]

I am glad you enjoyed it.
I use Windows movie maker, same as Paul i never heard of it until Paul mentioned it
You got many contest to come yet :D

[QUOTE=Shazriki;997425493]Couldn't watch the video for some reason but you are doing some serious work Dean. Macros are looking great for the beginning of the diet too!

Gyms are always funky around christmas time, just get in and do what you can, the iron will be fully available soon enough![/QUOTE]

Shame you couldnt watch the video, on youtube i cant watch it from my mobile :S who knows why
I think my macros are a bit higher because of the cardio i have not choose but have to do but are great to start on
There is one gym in Taunton which is open every day of the year even Christmas Day :D

Thanks for stopping by


[QUOTE=The Solution;997451803]After seeing the video i would suggest a few things
- Getting a touch lower on squats if possible (seems like you are just touching parellel and maybe going a touch higher as the reps go on)
- Make sure to complete the full motion on your leg curls and extensions and try adding a slight pause or slower negative on them to get better TUT (time under tension)[/QUOTE]

Thanks for stopping by
Especially with some suggestions :D

I totally agree, i know i get lower on my front squats than my normal squats which proves im just not getting low enough. Also viewing back on a squats my ankle come up on every rep... any suggestions

With curls and extensions i saw when looking back it was more of a swing motion. Slow it down and add a slight pause i will try.

Thanks

Ankle is elevating, then you are not focusing on pushing with your heels or sitting back enough in your squats (pushing hips back)

[QUOTE=The Solution;997475723]Ankle is elevating, then you are not focusing on pushing with your heels or sitting back enough in your squats (pushing hips back)[/QUOTE]

Agreed. I would also add to the parallel comment that depending on how you feel and your body structure, go as deep as you can with good form, stretch out a lot, and you'll be great. I've found that just to parallel feels better to me than any lower...in the past I've always over exaggerated my range of motion and this offseason I worked on sticking within a full but not over extended ROM. For me, i do not feel it in my lower body as much when i begin going beyond parallel...hope that helped some!

[QUOTE=The Solution;997475723]Ankle is elevating, then you are not focusing on pushing with your heels or sitting back enough in your squats (pushing hips back)[/QUOTE]
[QUOTE=NaturalPursuit;997487333]Agreed. I would also add to the parallel comment that depending on how you feel and your body structure, go as deep as you can with good form, stretch out a lot, and you'll be great. I've found that just to parallel feels better to me than any lower...in the past I've always over exaggerated my range of motion and this offseason I worked on sticking within a full but not over extended ROM. For me, i do not feel it in my lower body as much when i begin going beyond parallel...hope that helped some![/QUOTE]

Thanks guys! Will improve then posy a video


Today....

[B]Cardio[/B]
6-7 mile ride


Hammering down outside, got to ride to find a gym about 3 miles.... Arrive at gym, hmmm those waterproofs did jack s***

A proper gym with loads of eqipment bit wired set out but did have some great stuff there
65kg dumbells :O nice

Anyway i was training back today and because its not ever day you go to a different gym i didnt stick to my back routine.

Lat pulldown
50kg (55lbs) - 12
77kg (170lbs) - 8, 8, 6

Dumbbell row
Right - 35kg (77lbs) - 4x12
Left - 32.5kg (72lbs) - 4x12

Front lat pulldown
35kg (77lbs) each arm 12
40kg (88lbs) each arm - 8, 7

Lateral low row - wired machine
25kg (55lbs) each arm - 10
30kg (66lbs) each arm - 12, 10

Seated row
63kg (139lbs) - 10, 8, 10

Lateral row
25kg (55lbs) each arm - 10
35kg (77lbs) each arm - 10, 10

Pull ups
5, 3, 4 - joke

Deads
100kg (220lbs) - 8, 8, 8

Lat pulldown
50kg (110lbs) - 16, 9


The ride home, o yes sweaty clothes with wet waterproofs then rain :)
Asked someone for the quickest way home (regret) just keep riding and riding and riding....... i got home finally, wet little pissed off with drivers but all in the past now

Good workout :), enjoyed doing something different
Didnt enjoy asking the man behind the counter to fill my bottle up with water, would have thought they would have a water fountain

Day off tomorrow :)

[B]Cardio this week[/B]
32 miles ridden
1 HIIT session with 7 intervals

Weight
69kg (152.1lbs)

Merry christmas dude, hope you enjoy the family time and get some good eats in!

Have a great holiday buddy!!!!

Merry Christmas brotha! Hope that food treated ya well! ;)

[QUOTE=Shazriki;999315483]Merry christmas dude, hope you enjoy the family time and get some good eats in![/QUOTE]

[QUOTE=The Solution;999337993]Have a great holiday buddy!!!![/QUOTE]

[QUOTE=NaturalPursuit;999774003]Merry Christmas brotha! Hope that food treated ya well! ;)[/QUOTE]

Thank you all, was nice to be with the family again, got some great presents which i will take a picture and show

Eat breakfast and dinner with family (make my own dessert :)

Weight was 70.1kg (154.5lbs) Boxing day, hopefully by Saturday it will all be better

26/12/12

[B]Cardio [/B]
[B]1km row warm up 4.30 mins
HIIT - 12 minutes - 8 intervals at 12mph for 20 - 30 seconds [/B]

Squats 3x5
60kg (132lbs) - 2x8
100kg (220lbs) - 3x5

Leg press 3x8
200kg (440lbs) - 3x8

Straight leg deads 3x5
100kg (220lbs) - 6,
110kg (242lbs) - 5, 5

Lunges 3x5
55kg (121lbs) - 3x5

Standing Calve raises 5x12
80kg (176lbs) - 3

Sitting calve raisie 5x12
50kg (110lbs) - 12, 12, 12, 11, 10

This was a late workout, at about 7-8pm have been struggling to get in the gym, in one for a week now so all is ok.
First workout after three days off and it was bad, squats are crap 50lbs over body weight is a bit of a joke, groin still is not right but i think i have figured out the problem of me struggling to go deeper and my heal coming up. My shoes!! took then off and felt so much more solid and better.

HIIT was hard again but felt great ten minutes after i did it



27/12/12

[B]Cardio [/B]
[B]10 mins on bike 3.6km
170 calories 10 mins on Cross trainer
10 mins on bike 3.6km
1km row 4.30 minutes[/B]

Bench 3x5
60kg (132lbs)- 2x8
92.5kg (204lbs) - 5, 5, 5

Row 3x5
60kg (132lbs) - 5 ,5
80kg (176lbs) - 5, 5, 5

Close grip bench 3x5
72.5kg (160lbs) - 5, 5,

DB bench 2x8
38kg (84lbs) - 8, 6

Dumbbell shrugs 3x8
40kg (88lbs) - 10, 9
42.5kg (97lbs) - 8

Bb curls 3x8
30kg (66lbs) - 10, 8, 9

Leg raises
18, 17, 16

Sit ups with 10kg (22lbs)
23, 24, 22

Better session today, enjoyed it and the cardio felt great :)

Weight will be back in no time brother.

[QUOTE=The Solution;1000403583]Weight will be back in no time brother.[/QUOTE]

Thank you, think im going to be happy with form then weight comes after

[B]Cardio
260 calories 15 minutes crosstrainer
10 minutes bike 3.5km[/B]

T bar row 3x10
40kg (88lbs) - 10
60kg (132lbs) - 10
70kg (154lbs) - 6
65kg (143lbs) - 8, 7

Lat pulldown
Setting 11 - 10
Setting 12 - 10
Setting 13 - 9, 8

Wide grip pull ups
Bodyweight 7, 7, 5

Dumbbell row 4x12
Left
32kg (71lbs) - 12
34kg (75lbs) - 12, 12, 12
Right
36kg (79lbs) - 12
38kg (84lbs) - 12, 12, 12 (PR)

Seated cable row
100 (lbs i think) - 9, 11, 11

Straight arm pulldown 3x12
45kg (99lbs) - 12
50kg (110lbs) - 12, 12

Deadlifts
60kg (132lbs) - 10
105kg (231lbs) - 12, 9

65mins session without cardio

Good overall session, really enjoying the cardio (a good change from cycling every day)
I really enjoyed just having my own music in the gym, it was a early start which i like (just too lazy to always get up)


My Christmas presents :)
[IMG]http://i1034.photobucket.com/albums/a429/dean--1992/Photo28-12-2012121116_zps425a909e.jpg[/IMG]
Food and Creatine, cant wait to try but saving it for when i am more into prep
[IMG]http://i1034.photobucket.com/albums/a429/dean--1992/Photo28-12-2012122055_zps026d6637.jpg[/IMG]
Foam roller :D
A massive book

[B]Cycling - 15 mins - 5.4km [/B]

Military press 3x10
45kg (99lbs) - 11
47.5kg (105lbs) - 9, 8
50kg (110lbs) - 6

Arnold press 3x8
20kg (44lbs) - 9, 8, 8

Lat raises
12kg (26lbs) - 12
14kg (31lbs) - 8, 7

Front raises
12kg (26lbs) - 10, 10, 9

Incline barbell press
60kg (132lbs) - 15
65kg (143lbs) - 12
70kg (154lbs) - 8

Incline flys 3x10
14kg (31lbs) - 12
16kg (35lbs) - 10, 10

Chest press machine 3x12
Setting 11 - 12
Setting 15 - 12
Setting 18 - 8

Fly machine
Setting 10 - 8
Setting 8 - 12
Setting 9 - 8

Did a bit of a mix today and then having a day off tomorrow and starting my normal routine Monday back to having two days off as this is what i should have been doing.
Also next week cardio will be back to cycling etc, i was meant to cycle to the gym this week but with family around and bad weather i did cardio in the gym for the week and really enjoyed it

Decent solid session for arms and chest, nice to have different equipment to use

Nice looking volume.

[QUOTE=The Solution;1001324053]Nice looking volume.[/QUOTE]

Yes I did really enjoy the volume, it was not planned and was just about 80 minutes with cardio, should of done more cardio

[QUOTE=Ccm644;1000852133]Thank you, think im going to be happy with form then weight comes after

[B]Cardio
260 calories 15 minutes crosstrainer
10 minutes bike 3.5km[/B]

T bar row 3x10
40kg (88lbs) - 10
60kg (132lbs) - 10
70kg (154lbs) - 6
65kg (143lbs) - 8, 7

Lat pulldown
Setting 11 - 10
Setting 12 - 10
Setting 13 - 9, 8

Wide grip pull ups
Bodyweight 7, 7, 5

Dumbbell row 4x12
Left
32kg (71lbs) - 12
34kg (75lbs) - 12, 12, 12
Right
36kg (79lbs) - 12
38kg (84lbs) - 12, 12, 12 (PR)

Seated cable row
100 (lbs i think) - 9, 11, 11

Straight arm pulldown 3x12
45kg (99lbs) - 12
50kg (110lbs) - 12, 12

Deadlifts
60kg (132lbs) - 10
105kg (231lbs) - 12, 9

65mins session without cardio

Good overall session, really enjoying the cardio (a good change from cycling every day)
I really enjoyed just having my own music in the gym, it was a early start which i like (just too lazy to always get up)


My Christmas presents :)
[IMG]http://i1034.photobucket.com/albums/a429/dean--1992/Photo28-12-2012121116_zps425a909e.jpg[/IMG]
Food and Creatine, cant wait to try but saving it for when i am more into prep
[IMG]http://i1034.photobucket.com/albums/a429/dean--1992/Photo28-12-2012122055_zps026d6637.jpg[/IMG]
Foam roller :D
A massive book[/QUOTE]

AWESOME Christmas presents! Love both Arnold's book and Pumping Iron. Cant' tell you how many times I've watched that DVD!

awesome presents and SICK volume! You know how much i love my volume! ;) great work!

[QUOTE=demonwareltd;1001482413]AWESOME Christmas presents! Love both Arnold's book and Pumping Iron. Cant' tell you how many times I've watched that DVD![/QUOTE]

Its going to be a mission to read it!

[QUOTE=NaturalPursuit;1001723403]awesome presents and SICK volume! You know how much i love my volume! ;) great work![/QUOTE]

You do love volume, cheers for stopping by



[B] Cardio
10 mile ride 50-55 minutes [/B]

Bench 3x5
60kg (132lbs)- 2x8
92.5kg (204lbs) - 5
95kg (209lbs) - 6
97.5kg (215lbs) - 5

Row 3x5
60kg (132lbs) - 5
80kg (176lbs) - 5, 5, 5

Close grip bench 3x5
72.5kg (160lbs) - 5
75kg (165lbs) - 5, 5

Incline DB bench 2x8
38kg (84lbs) - 8, 7

Incline barbell press
85kg (187lbs) - 4
80kg (176lbs) - 4, 3

Dumbbell shrugs 3x8
40kg (88lbs) - 10, 10, 10

Bb curls 3x8
30kg (66lbs) - 10, 9, 8

Happy with my bench press with no spotter (not wise i know) my arm is hurting tonight though. Mum wants me to go back to the doctors or hospital.
I had a long bike ride there in the wet, when i got to the gym i was dripping wet. Taking 3 layers off and still wet, but all good fun

Have a great day and night everyone

Happy new year!!!!

Take Care and enjoy yourselves



Tomorrow i am going to take squats very slow and begin from the start, weight right down and form spot on.

I would like to be in control with walking the weights out
The weights on my back
The depth
The squeeze
Hopefully this will make my squats stronger and my confidence better

So that my squat can leave my bench behind instead of my bench nearly overtaking my squat

[QUOTE=Ccm644;1002308463]


I had a long bike ride there in the wet, when i got to the gym i was dripping wet. Taking 3 layers off and still wet, but all good fun

[/QUOTE]

You're an animal. Keep up the good work brah :D

[QUOTE=jpfaherty;1002322843]You're an animal. Keep up the good work brah :D[/QUOTE]

This ^^ Some very strong lifts. Keep up the hard work!

That's determination right there! I don't like walking to my car when it's raining out!

Someone got HOOKED UP!!! Nice!!!

I wish more people would start thinking about their squats like that. None of these half-reps, and borderline dangerous form. Good job right there. Sometimes it's hard to put the ego aside and stop worrying about the number of plates, and start worrying about the technique.

Good looking routine you got goin here. I like seeing this kind of dedication.

[QUOTE=TakedaShingen;1002368453]I wish more people would start thinking about their squats like that. None of these half-reps, and borderline dangerous form. Good job right there. Sometimes it's hard to put the ego aside and stop worrying about the number of plates, and start worrying about the technique.

Good looking routine you got goin here. I like seeing this kind of dedication.[/QUOTE]


YES!!! Great work man

[QUOTE=Ccm644;1002308463]
I had a long bike ride there in the wet, when i got to the gym i was dripping wet. Taking 3 layers off and still wet, but all good fun
[/QUOTE]

That's some dedication right there, man.

WOW guys thank you

What a start to 2013 with all these replys :D

[QUOTE=jpfaherty;1002322843]You're an animal. Keep up the good work brah :D[/QUOTE]

Thanks for stopping by, hopefully the hard work will show in May

[QUOTE=Rypt1;1002329583]This ^^ Some very strong lifts. Keep up the hard work![/QUOTE]

Thanks, My bench never lets me down

[QUOTE=curjo;1002333773]That's determination right there! I don't like walking to my car when it's raining out![/QUOTE]

My only way to get to the gym unless i ask for a lift, once your wet when your soaked it makes no difference ha

Thanks Curjo

[QUOTE=The Solution;1002362203]Someone got HOOKED UP!!! Nice!!![/QUOTE]

Thanks for stopping by

[QUOTE=TakedaShingen;1002368453]I wish more people would start thinking about their squats like that. None of these half-reps, and borderline dangerous form. Good job right there. Sometimes it's hard to put the ego aside and stop worrying about the number of plates, and start worrying about the technique.

Good looking routine you got goin here. I like seeing this kind of dedication.[/QUOTE]

This is soo true, many people think if they squat half or quater reps with lots of plates there strong but once you get them to do a proper squat the plates soon fall off

Thanks for commenting

[QUOTE=NaturalPursuit;1002678623]YES!!! Great work man[/QUOTE]

Thank you

[QUOTE=red_cat;1002705843]That's some dedication right there, man.[/QUOTE]

Thanks, nice to have you stopping by

[B]HIIT
8 intervals at 20 seconds[/B]

Squats 3x5
40kg (88lbs) - 8, 6, 5 - Low bar
40kg (88lbs) - 7, 5 - High bar

70kg (154lbs) - 6 - Low bar
70kg (154lbs) - 6, 6 - High bar

90kg (198lbs) - 5 - Low bar
90kg (198lbs) - 5 - High bar

60kg (132lbs) - 3, 12 -High bar

Leg press 3x8
200kg (441lbs) - 5, 7, 7
100kg (220lbs) - 15, 15, 15

Straight leg deads 3x5
100kg (220lbs) - 5, 5
110kg (243lbs) - 5

Standing Calve raises 5x12
80kg (176lbs) - 5x12

Sitting calve raisie 5x12
50kg (110lbs) - 5x12

HIIT
8 intervals at 20 seconds
1.6mikes
190 calories
12 min
Set a interval timer up on my phone, one minute rest 35 second intervals (the treadmill takes 10-15 seconds to get to the speed i want)


A long session today i was not too worried about a intense workout, just took my time to work on my form
Il write more on my squats later, they were ok

HIIT was good, i enjoyed doing it, each time is an achievement


Last night was good, went out to my girlfriends friends house and played some games and watched the London fireworks, it was good. Had my salmon and rice while they all eat there bits.

Hope you all enjoyed yours!!

Probably one of the best New Years I've ever had was five years ago in London watching the fireworks. We were directly across from the Eye...sweet stuff. You Brits know how to party. :D

Here are some video clips from today, trying to check my form

Hope its not too long

[youtube]hWH5RJMmLaw[/youtube]

Personal thoughts/comments
1. My right foot is abut a inch infront of my left (always had this)
2. When i do a squat to get lower it seems to be me lowering my back more than my leg (especially on low bar)
3. I walk out to far (have been told this before)
4. Flexibility or my body is struggling to get lower
5. I used to do high bar then switched to low bar but today doing both i think high bar the form was better


Please write any thoughts

New youtube channel - [url]http://www.youtube.com/channel/UCGUSoml81SMCNgoYZkjKfVw?feature=mhee[/url]

Or search - Inner Builder

5 min row warm up

T bar row 3x10
40kg (88lbs) - 8
60kg (132lbs) - 10
65kg (143lbs) - 10, 10

Wide Grip Pull ups
10, 8, 8

Lat pulldown
Setting 11 - 9
Setting 12 - 10, 9

Dumbbell row 4x12
34kg (75lbs) - 12, 12, 12,12
38kg (84lbs) - 12, 12, 12, 12

Seated cable row
100 - 11
120 - 10, 8

Straight arm pulldown 3x12
45kg (99lbs) - 12
50kg (110lbs) - 9
45kg (99lbs)-11

Was having today as a day off to spend with family as was meant to be home today but now going today, bit of a late decision so workout was a late one which i not very used to.

I do want a lat pulldown in the gym i am at home.

No training today

Going to be travelling for about 6 hours or more :(

Going out with the family back past where I live then all the way back tonight to then go back tomorrow with my girlfriend couple of fun days travelling