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03-12-2013, 07:46 PM #181
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03-12-2013, 07:54 PM #182
3/12/13
weight: 182
Back:
Wide Grip Lat Pulldowns: 1x10 150 2x10 160
Seated Row: 3x10 150
Underhand Lat Pulldown: 3x10 170
Straight Bar Pulldown: 1x10 80 1x10 90 1x10 110
Deadlift: 1x6 225 1x3 275 1x3 315 1x2 365 1x1 405 1x10 225 2x6 275 1x4 315
Incline DB Curls: 3x12 30lb
Deadlifts were intense today. The gym ive been at has no AC and ****ty fans so I was sweating buckets doing them ha. It was great though I love gyms like that.IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-13-2013, 05:04 PM #183
3/13/13
Weight: 181.4
Back was really sore/tight from the workout yesterday which made squats and sl dl more painful than usual but i didnt let it effect my numbers.
Legs:
BB Squat: 225x10 255x8 295x6 315x3
Sl DL: 165x10 175x8 175x8
Standing calf raises: 15,12,12,10,10
seated calf raises: 15,12,12,10,10
DB Lunges: 3x10 40lb
Bulgarian Split Squats: 3x8 95lb
I am absolutely beat and the off day will be very nice but I cant wait to get back at it fridayIG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-15-2013, 04:09 PM #184
3/15/13
weight: 183.2
hit chest today after not hitting it in a few weeks(letting my shoulder rest). I was really cautious and went very light on the weights. I didnt feel any pain which was a HUGE relief. Im still gonna take it really slow as far as weight progression but being able to hit chest again was a nice boost mentally
Chest Hypertrophy:
BB Bench: 135x12 145x10 165x8x2 185x6
Seated Chest Press: 3x12
Cable Crossovers: 2x15
Incline Db Flyes: 15,12,12 20lb
Incline Machine: 12,10,8,8
DB pullover: 3x10 55lbIG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-15-2013, 05:19 PM #185
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03-16-2013, 08:23 AM #186
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03-16-2013, 10:23 AM #187
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03-16-2013, 01:42 PM #188
yea im just hoping it stays this way and doesnt revert back
ha no worries man Im glad your in here now. Ive been following along your journal just havent posted much. Injuries are the worst and like u said u just have to keep pushing.IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-17-2013, 06:54 AM #189
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03-17-2013, 08:42 AM #190
Today is an off day so ill just focus on hitting my macros and making my way back to school now that spring break is over…yesterdays workout posted below
3/16/13 19 weeks out
Weight: 182.1 (-5.7lb
Shoulders/Arms:
DB Shoulder Press: 3x10 65lb (shorter rest)
Cable Lateral Raises: 2x12 20lb 1x12 25lb
Rear DB Flyes: 3x10 20lb
Behind Back Shoulder Shrugs: 3x10 185
Hammer Curls: 3x10 45lb
Iso Curls: 2x15 25lb
Reverse EZ bar Curls- 2x15 55lb
French Press: 3x12 75lb
Rope Pushdown: 2x12IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-18-2013, 05:37 PM #191
3/18/13
Weight: 182.2
Upper Body Power:
DB Shoulder Press: 2x8 70lb
BB Bench: 1x5 135 1x5 185 2x5 205 1x5 215 (still taking it easy and ive changed up my form to put less stress on my shoulder)
Skullcrusher: 3x8 25 each side
BB Row: 3x5 185
BB Curl: 3x8 95lb
BB Shrug: 3x6 245,255,245
BB Shrug Behind: 3x8 135
Seated Low Row: 3x8 165lb
Cardio:
16 min stair stepper
15 min stationary bike
Other: During the middle of my workout a kid who I always see in the gym came in bearing trophies from his first show. It was nothing but motivation seeing firsthand someone whose hard work paid off. That was my first time seeing a bodybuilding trophy. Im gonna do what it takes to collect some hardware this Summer.IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-18-2013, 06:45 PM #192
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03-19-2013, 03:57 PM #193
youve got that right
3/19/13
Weight: 181.2lb
Back:
Wide Grip Lat Pulldowns: 1x10 150 1x10 160 1x10 165
Seated Row: 3x10 145
Underhand Lat Pulldown: 2x10 180 1x10 185
Straight Bar Pulldown: 3x10 50
Deadlift: 1x6 225 1x3 275 1x3 315 1x2 365 1x1 405 1x10 245 1x8 275 1x6 315 1x6 325
Incline DB Curls: 3x12 30lb
High Row Machine: 3x10 205
Felt really focused in the gym today, even more so than usual. Bring on legs tomorrow!IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-20-2013, 05:03 PM #194
3/20/13
Weight: 182.0
Legs:
BB Squat- 12,10,8,6- 225,245,275,295
Leg Press(heels together toes out)- 15,12,9
SL DL- 10,8,8- 175,185,185
Bulgarian Split Squat- 3x10- 115
BB Lunges- 3x10- 95
Seated Calf extensions- 15,12,12,10,10- 210 up to 290
Standing Calf Raises- 15,12,12,10,10- 3 plates up to 4
HIIT with 7 intervals 15 minutes total
Workout today was no joke. Upper body was very cold after squats until the end of my workout. Im assuming its because of all the extra blood flow to the legs? Cardio on leg day is probably my least favorite thing to do lol.IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-21-2013, 11:50 AM #195
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03-21-2013, 04:15 PM #196
Thanks for the support!
3/21/13
Weight: 181.0
Today was supposed to be an off day but my class and lab were cancelled so I moved my usual Friday workout to today and will move my saturday workout to tomorrow
Chest Hypertrophy:
Db Pullovers: 3x10 60lb
BB Bench:12,10,8,8- 155,165,185,185(feels like im learning how to walk again lol)
Narrow Grip Chest Press: 3x12- 130,130,140
Incline Db Fly: 15,12,12- 20,25,25 (will go up next time)
Cable Crossovers: 2x15- 17.5
Decline Machine:3x20- 135
Shoulder started to ache towards the end but seems fine nowIG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-21-2013, 08:52 PM #197
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
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03-21-2013, 09:10 PM #198
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03-23-2013, 11:20 AM #199
getting ready to crush some shoulders/arms in my new team demon apparel
IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-23-2013, 02:17 PM #200
3/23/13
Weight: 180.6 (weekly loss: -1.5lb)(Net Loss: -7.2lb)
Shoulder/Arms:
DB Shoulder Press: 3x10 65lb (shorter rest)
Cable Lateral Raises: 2x12 17.5
Rear DB Flyes: 3x10 22.5lb
Behind Back Shoulder Shrugs: 4x10 135 155 165 165
Hammer Curls: 3x10 45lb 50lb 50lb
Lying Incline Curls: 2x12 25lb
Reverse EZ bar Curls- 2x15 50lb
French Press: 3x10 80lb
Straight Bar Pushdown: 2x12 50-55
Cardio: Treadmill 30 min 2.9 miles- worked my way up to 8.0 speedIG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-25-2013, 04:55 PM #201
3/25/13
Weight: 181.0
starting to see some mirror progress
Upper Body Power:
DB Shoulder Press: 2x8 70lb
BB Bench: 1x5 135 1x5 185 1x3 205 3x5 225 (feels good to finally be back at 2 plates lol)
Skullcrusher: 3x8 30 each side
BB Row: 3x5 190
BB Curl: 3x8 95lb
BB Shrug: 3x6 245,255,260
Cardio:
15 min stair stepper
15 min stationary bikeIG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-26-2013, 03:27 PM #202
3/26/13
Weight: 181.4
Back:
Wide Grip Lat Pulldowns: 1x10 160 2x10 165
Seated Row: 3x10 145
Underhand Lat Pulldown: 1x10 180 2x10 190
Straight Bar Pulldown: 3x12 50
Deadlift: 1x5 225 1x5 315 1x1 405 1x10 255 1x8 285 1x6 325 1x6 335
Incline DB Curls: 3x12 30lb
High Row Machine: 3x10 205
cardio: 10 min stationary Bike, 20 min treadmill on incline 8.5Last edited by antevans007; 03-26-2013 at 03:35 PM.
IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-26-2013, 04:34 PM #203
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03-27-2013, 01:06 PM #204
Found ya! I'll be watching your progress. I haven't been able to read your whole journal from the beginning but from what I've read. You have been killing it man. Keep it up! I developed SLAP tears in my rotator cuff a few years ago and impingement. You definitely have to be careful with your shoulders.
___Contest Prep Log to my first show in August___
http://forum.bodybuilding.com/showthread.php?t=152619743&p=1041358283#post1041358283
Coach - "Team DEMON" - www.demon-fitness.com
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03-27-2013, 04:58 PM #205
3/27/13
Weight: 181
Calories have been cut to just over 2800 and a second HIIT session has been added.
LEGS:
BB Squat: 12,10,8,6 230,250,280,300
SL DL: 10,8,8,- 175,185,185
Leg Curl: 3x10 130
Bulgarian Split Squat: 3x10 90lb
BB Lunges: 3x10 95lb
Calf Extensions: 15,12,12,10,10- 220,260,280
Calf Raises: 15,12,12,10,10
Cardio: 15 min HIIT, stationary bike level 10, six 15 second intervals
This took every bit of effort/energy I had in the tank. My limits were def pushed today and I feel I responded well. Soreness tomorrow is gonna be interesting.
I'm glad you made it in here ha. I'm gonna send you a PM about your injuries.IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-28-2013, 02:45 PM #206
3/28/13
Weight: 180.6
Chest Hypertrophy:
BB Bench: 12,10,8,8- 160 170 195 195
Db Pullovers: 3x10 60lb
Chest Press: 3x12- 140,155,155
Incline Db Fly: 15,12,12- 25,35,35 (will go up next time)
Cable Crossovers: 3x15- 17.5,22.5
15 min HIIT treadmill, 5 25 second intervals at about 85%
Legs were really fatigued going into this and with my prior hamstring troubles I didnt want to risk injury by going 100%IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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03-29-2013, 01:16 PM #207
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04-01-2013, 04:44 PM #208
4/1/13
Weight: 179.0
Back from an Easter weekend with my girlfriend and family. Didn't have all my food with me but I managed to eat relatively clean and still lose some weight, which I am happy about.
Upper Body Power:
DB Shoulder Press: 2x8 70lb
BB Bench Press: 3x5 235 (+10lb)
BB Row: 3x5 195 (+5lb)
BB Shrug Forward: 3x6 255
BB Shrug Backward: 3x10 165(+10lb)
Skullcrusher: 3x8 85lb
BB Curls: 3x8 95lb
Cardio: 32 min treadmill, 2.7 miles, started at speed 3 worked up to speed 8
hammy felt good today. It did seem a little bothersome once i got to a higher speed but I backed off again just to be safeIG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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04-02-2013, 04:20 PM #209
4/2/13
Weight: 179.4lb
Back:
Wide Grip Lat Pulldowns: 3x10 165
Seated Row: 2x10 145 1x10 150
Underhand Lat Pulldown: 3x8 185
Straight Bar Pulldown: 3x12 50
Deadlift: 1x3 225 1x3 315 1x1 365 1x1 415 1x10 260 1x8 290 1x6 335 1x6 335
High Row Machine: 3x12 185
cardio: HIIT on stationary bike, 1:15 min breaks, 5 15 sec intervals and 1 30 sec interval
Hit back hard today. Im happy with how my deadlifts are coming along. I'm am getting stronger every workout.IG: antevans007
TEAM DEMON
2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight
Follow along on my journey! http://forum.bodybuilding.com/showthread.php?t=147591933
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04-02-2013, 06:37 PM #210
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