Demon Embraces the Inner Monster - Path to MASSiveness in 2014

[demonwareltd]

Just got back from NABBA Nationals show here in Lancaster, PA - show I did last year and got spanked in the pro division.

Got video of the novice tall and open tall prejudging and will post shortly. Motivated as hell to start contest prep now. These guys were pretty big but I KNOW I can blow them away with drop dead conditioning even if I am out massed.

[demonwareltd]

Novice Tall Prejudging:




Open Tall Prejudging:

[demonwareltd]

Was motivated to get into the gym today but my gym doesn't open until 10 on Sunday and my wife is busy all day with work and other things so I will likely just spend the day with my son, eat pizza and watch football. Still a win in my book

[TakedaShingen]

Was motivated to get into the gym today but my gym doesn't open until 10 on Sunday and my wife is busy all day with work and other things so I will likely just spend the day with my son, eat pizza and watch football. Still a win in my book

Pizza and Familial Gainz...ultra win!!!

Get it, Stan.

[Vanguard1965]

Motivation AND Pizza? Win written all over it!

[demonwareltd]

Pizza and Familial Gainz...ultra win!!!

Get it, Stan.

Motivation AND Pizza? Win written all over it!

It's been a pretty busy and action packed day. Been up since 6 AM while the rest of the family slept in past 9 Used the time to work on client plans and watch the news. Ended up being able to get my bench session in at 10 AM and then it was over to the inlaws to help out with fall foliage clean up - they provided pizza. Came home later in the afternoon with my son while my wife went to work and we watched some football.

All in all a pretty sweet day. Back to the grind tomorrow.

[demonwareltd]

WEIGHT: 225.3

SUPPLEMENTS:

All American EFX - Karbolyn
All American EFX - Vitadrive
All American EFX - Joint Rehab
All American EFX - NF Pro Whey Protein
Controlled Labs - Purple Wraath
All American EFX - i-Rush
All American EFX - ZMA


WORKOUT:

Wendlers (2nd Phase) - Week 1 / Bench

Barbell Bench Press - 220x5, 240x5, 255x5 (Rep PR!)

Pullups - BWx8, BWx8, BWx8

Incline Barbell Press - 135x10, 185x8, 185x6, 205x4

DB Rows - 90x10, 90x10, 90x10

V-Bar tricep extensions - 110x12, 110x12, 110x10, 110x10



CARDIO: Leaf cleanup at the inlaws




THOUGHTS:

The 5s week of Wendlers always worries me, especially on bench, which is my weak compound lift. Got through the set of 255 without much trouble though. Feeling STRONG! Tomorrow is either off or deadlifts - will see how I feel as the day progresses :

[demonwareltd]

So yesterday was a pretty solid day until the evening rolled around. Being on my feet all day really aggravated my foot (still battling a stress fracture). So much so that I resolved myself to put my boot back on and leave it on all week with the exception of sleeping and when at the gym. I still can't do anything cardio related because of it and am likely going to miss our family outing at a 5K run on Thanksgiving Day. Add to that I was missing my mom more than normal last night and well, I just was thinking I can't wait to go do some deadlifts.

Feeling a bit beat up this morning, but am going to plan on hitting deadlifts after work. I got some aggression that needs released!!!

[jpfaherty]

So yesterday was a pretty solid day until the evening rolled around. Being on my feet all day really aggravated my foot (still battling a stress fracture). So much so that I resolved myself to put my boot back on and leave it on all week with the exception of sleeping and when at the gym. I still can't do anything cardio related because of it and am likely going to miss our family outing at a 5K run on Thanksgiving Day. Add to that I was missing my mom more than normal last night and well, I just was thinking I can't wait to go do some deadlifts.

Feeling a bit beat up this morning, but am going to plan on hitting deadlifts after work. I got some aggression that needs released!!!

Some days are harder than others brotha. Stay strong and power through it! You got this.

[demonwareltd]

Some days are harder than others brotha. Stay strong and power through it! You got this.

Thanks JP - one day at a time!

[demonwareltd]

WEIGHT: 225.3

SUPPLEMENTS:

All American EFX - Karbolyn
All American EFX - Vitadrive
All American EFX - Joint Rehab
All American EFX - NF Pro Whey Protein
Controlled Labs - Purple Wraath
All American EFX - i-Rush
All American EFX - ZMA


WORKOUT:

Wendlers (2nd Phase) - Week 1 / Deadlift

Deadlifts - 395x5, 425x5, 450x4

Barbell Shrugs - 135x10, 225x10, 275x8, 275x8, 285x8

Lat Pulldown Machine - 160x10, 170x10, 180x10, 190x10

T-Bar Rows - 135x8, 180x8, 225x6 (PR)

Seated Leg Curls - 110x12, 115x12, 115x12, 125x12

Chins - BWx8, BWx6



CARDIO:




THOUGHTS:

I had Jay Cutler's training video "One Step Closer" on in the background while I worked today. Felt the motivation today and added extra exercises and sets to my typical deadlift workout. Deadlifts were so-so. I went in stiff and achy and likely should have taken a day off, especially after maxing squats just the other day. As such, I didn't try for the 5th rep with 450. Could I have gotten it? Maybe - but I wasn't feeling good and I prefer to not push it when feeling this way. Either way the rest of my workout was awesome. Felt great pumps, energy and strength all around.

Still sitting around 225 lbs or 35 lbs over my June 2012 show. Trying to force myself to eat more to get that scale moving since it's been relatively stagnant the last month or so.

[Vanguard1965]

Solid session for not feeling it. Tough spot mentally which is the hardest part to battle if you ask me. I have no doubt you will battle though as you always do!

[TakedaShingen]

Pulls 450x4 and says, "Deadlifts were so-so."

Dick lol.

[demonwareltd]

Thanks Dean - was happy I didn't let "failing" on deadlifts foul my mood for the rest of the workout.

Lol Chris - it's all relative, u know that. Nobody likes to miss the prescribed reps regardless of weight

[demonwareltd]

WEIGHT: 225.3

SUPPLEMENTS:

All American EFX - Karbolyn
All American EFX - Vitadrive
All American EFX - Joint Rehab
All American EFX - NF Pro Whey Protein
Controlled Labs - Purple Wraath
All American EFX - i-Rush
All American EFX - ZMA


WORKOUT:

Wendlers (2nd Phase) - Week 1 / OHP

OHP - 115x5, 125x5, 135x5, 150x2

DB Curls - 30x10, 40x10, 40x9, 40x8

DB Laterals - 30x10, 35x8, 35x9

Standing EZ Bar Curls - 85x10, 85x10, 95x8,
95x8

Front DB Raise - 30x10, 30x10, 30x10

DB Preacher Curls - 30x10, 30x10



CARDIO:




THOUGHTS:

I hadn't planned on hitting the gym today but motivation is running high so why not capitalize on it? Great pumps and felt good.

If legs and low back feel 100% tomorrow then I will go with squats, otherwise will take the day off.

[offroadatv200]

Pulls 450x4 and says, "Deadlifts were so-so."

Dick lol.

Yeah, ya Dick.

[demonwareltd]

Yeah, ya Dick.

Yeah, yeah, yeah


Taking today off. Honestly can't remember the last off day I've had and I don't think it's intended for you to run Wendler's day in and day out like I have been. Probably adding to the run down feeling I have. Will be back at it STRONG for 5s phase of squats tomorrow. 355x5 will go down!

[Vanguard1965]

Pacing yourself is a good idea and I hear the 5 waves are brutal!

[demonwareltd]

Pacing yourself is a good idea and I hear the 5 waves are brutal!

They are - I've failed all the major lifts in the 5s phase at one point or another except for squats. Hope to keep that going today when I get into the squat rack!

[demonwareltd]

Legs are feeling 100% today and low back is at about 80%. More than sufficient to crush today's squat session after work. Come on quitting time!!!

[Stncldsnake]

All kinds of great session's Stan!

[demonwareltd]

All kinds of great session's Stan!

Thanks Snake - day in day out, do what I can!

[demonwareltd]

WEIGHT: 225.8

SUPPLEMENTS:

All American EFX - Karbolyn
All American EFX - Vitadrive
All American EFX - Joint Rehab
All American EFX - NF Pro Whey Protein
Controlled Labs - Purple Wraath
All American EFX - i-Rush
All American EFX - ZMA


WORKOUT:

Wendlers (2nd Phase) - Week 1 / Squat

Barbell Squat - 315x5, 335x5, 355x4, 315x5

SLDL - 135x10, 225x8, 245x8, 265x8, 285x8

Leg Extensions - 120x15, 140x15, 140x15, 140x15

Leg Press - 400x10, 580x10, 630x10, 700x10









THOUGHTS:

Took Wednesday off which was nice. Took my son to see Santa while mommy did some shopping at the mall. Fun was had by all. Yesterday was 5s squat day, I knew it was gonna be tough. Add to it that my hips were extremely tight throughout the workout which really made things difficult. I stopped short of trying the 5th rep on my set of 355 because I wasn't sure I'd get it and I wasn't squatting in a power rack. I think from now on I will when working sets of 5 I did add in a bonus set of 315 to make up for it.

I also tackled the rest of the accessory work with an energy and determination I don't typically have. Did leg extensions for the first time in months (usually both my knees). Pretty sure I came close to a rep PR on SLDLs as well. Defintely hurting today, especially my right hip. Bench press tonight and likely will have to put off deads until Sunday until my hip is feeling rested.

[IK9]

Nice squatting, Stan!

Speaking of Santa.. There is already Christmas music being played on the radio right now... Pretty awesome!

[offroadatv200]

Don't go breaking hips grandpa

Strong squatting and a fun day with the family. Sounds like a good day to me!

[TakedaShingen]

Nice SLDLs. Hammies a burnin!!!

What you doin for your hip mobility? Seems to be a recurring theme with l these brutal periodized programs. I know you know your ish, but it's so easy to let simple things like mobility work fall to the wayside during our busy lives.

Just sayin that since I've added structured lower body mobility days on the consistent basis, my life has gotten better

[demonwareltd]

Nice SLDLs. Hammies a burnin!!!

What you doin for your hip mobility? Seems to be a recurring theme with l these brutal periodized programs. I know you know your ish, but it's so easy to let simple things like mobility work fall to the wayside during our busy lives.

Just sayin that since I've added structured lower body mobility days on the consistent basis, my life has gotten better

I am not the poster boy for mobility/stretching/etc. I do no stretching, but I can touch my hands flat on the floor in front of me anways. My warmups only ever consist of light sets leading up to the work sets. No foam rolling. None of that. Just hasn't been an issue for me. Even when I ran Sheiko for 3 months straight, my recovery and all was on point.

I honestly think the cold weather necessitates greater time warming up. Once I was done with squats and moved onto other exercises, I started feeling less tight and sore.

Again, I don't advocate my methods, but until my workouts are consistently hampered by this kind of thing, it doesn't warrant me spending the extra time in an already busy schedule

[TakedaShingen]

The cold weather is killing my joints too. It isn't even the cold, but the damn back and forth between warm and cold. Wish the weather would make up its mind in my town.

As for your mobility work, can't say I advocate either lol, but if it works for you then keep right on, brotha. I know I would be a mess if I didn't upkeep. You're a beast!!!

[klhowell2]

I am not the poster boy for mobility/stretching/etc. I do no stretching, but I can touch my hands flat on the floor in front of me anways. My warmups only ever consist of light sets leading up to the work sets. No foam rolling. None of that. Just hasn't been an issue for me. Even when I ran Sheiko for 3 months straight, my recovery and all was on point.

I honestly think the cold weather necessitates greater time warming up. Once I was done with squats and moved onto other exercises, I started feeling less tight and sore.

Again, I don't advocate my methods, but until my workouts are consistently hampered by this kind of thing, it doesn't warrant me spending the extra time in an already busy schedule

You sound like my coach, "I don't stretch but I definitely make my clients do it!" Hmm.....

I can't NOT stretch (it's the cheerleader in me). I always feel like something is going to pop if I just go straight into it. Even on low weights.

[demonwareltd]

Haha - like I said, I am not against stretching. I just have read too many articles about how static stretching isn't good for you, reduces your power output, etc. I have also heard stories of people
Tearing muscles when stretching (maybe they were doing it wrong)