Demon Embraces the Inner Monster - Path to MASSiveness in 2014

[therockap1]

Great workout today!

Get better BTW, colds are no bueno

[demonwareltd]

Great workout today!

Get better BTW, colds are no bueno

Thanks Rock - feeling a bit better regarding cold. DOMs in shoulders and lats (from benching) are pretty strong.

Was up till 2 AM helping my wife wrap Christmas presents and my son slept over my Inlaws so I slept until 10 . Tomorrow going to hit the gym for some arms/calves/shoulders.

[demonwareltd]

So while sitting around last night, after my gym session, I got in my head that I really want to get a 585 lb deadlift by April 1st. My current PR is 500 lbs and that was over a year ago and at 235-240 lbs. I want 585 at no more than 210 lbs.

Going to stick with the sheiko routines so long as progress continues. I am beyond excited for the week after next and doing some rep max testing - see where things stand

[demonwareltd]

So yesterday was an off day and well, today will be as well. Cold is racking me again and still sore from Friday's Sheiko. Also celebration my father-in-law's 60th bday today. Days like this make me happy it's offseason and I don't have to force myself in for cardio and lifting.

I am thinking that my body will adjust to the Sheiko like volume after this first iteration and then I can hopefully add a consistent 4th workout a week next go round.

Macros for yesterday were close but over in fat because of a burger for dinner. Today is off to a good start but will see where we end up

238.5 P
307.7 C
103.5 F

~3200 calories

[NaturalPursuit]

So while sitting around last night, after my gym session, I got in my head that I really want to get a 585 lb deadlift by April 1st. My current PR is 500 lbs and that was over a year ago and at 235-240 lbs. I want 585 at no more than 210 lbs.

Going to stick with the sheiko routines so long as progress continues. I am beyond excited for the week after next and doing some rep max testing - see where things stand

in for CRAZY deadlifts!

[TakedaShingen]

in for CRAZY deadlifts!

Def in for this!

I'd love to get just 500 off the floor. Get on it man. I don't doubt you can do that one bit.

[demonwareltd]

in for CRAZY deadlifts!

Def in for this!

I'd love to get just 500 off the floor. Get on it man. I don't doubt you can do that one bit.

Thanks guys, it'll be some work considering my estimate 1RM was only 440 3 weeks ago. That was post contest though and I'm hoping it will be a bit higher once I retest in a week!

[demonwareltd]

So I was sitting on the couch with the family after having a doughnut and ice cream to celebrate my father-in-law's birthday, and I was feeling like a slug. I said, F- IT, I'm going to the gym!

So out I went and I got in my first accessory workout of this sheiko cycle. Felt good doing movements like curls and lateral raises that I haven't done in weeks and weeks. Kind of weak but great pump and pace was wicked, keeping the sweat going full force!

Barbell Curls - 65x15, 75x12, 80x10, 85x8, 90x6
Side DB Laterals - 25x12, 25x12, 25x12, 25x12
Barbell Shrugs - 225x10, 225x10, 225x10
Standing Calf Raise - 180x20, 180x18, 200x15, 220x12, 240x10, 270x8, 320x6
Incline DB Curls - 30x10, 30x10, 30x8
Forearm DB Curls - 15x12, 20x12, 20x12
Reverse Forearm DB Curls - 15x12, 15x10, 15x10

Back on the sheiko train tomorrow - can't wait for Wednesday, first time I get to deadlift from the floor in 3.5 weeks!

[Stncldsnake]

Great workout Stan, throwing around some good weight!!

[NaturalPursuit]

nice workout and way to get to the gym! sheiko is great!

[Ccm644]

Well done for hitting another workout
585lbs deadlift, nice, i like the way you got it in your head
Lets hope it not a early April fools :P

[demonwareltd]

Thanks guys - workout today was killer and will post full details shortly.

All I have to say is this Sheiko character is a bastard for putting heavy front squats in Sheiko 29 only 2 times. This was my second go at them and they were tough as hell yet I came out on top!

[demonwareltd]

WEIGHT: ??? (???)

SUPPLEMENTS:

All American EFX - Nytric EFX Pro
Optimum Nutrition - Optimen
Universal - Animal Flex
Driven Sports - Craze
Optimum Nutrition - Micronized Creatine Monohydrate
Nature's Something - Fish Oil
BSN - EvoTest
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein


NUTRITION:

Protein - 262.4 / 250
Carbs - 212.2 / 300
Fat - 67.3 / 80

Diet Deviations: Macros excluding my bedtime snack, probably yogurt, whey and almonds

WORKOUT:

Sheiko #29 - Week 4/Day 1

Barbell Squat - 170x5, 205x4, 240x3, 240x3, 270x3, 270x3, 270x3, 270x3, 270x3

Barbell Bench Press - 135x5, 155x5, 180x4, 180x4, 180x4, 180x4, 180x4

DB Flyes - 35x10, 35x10, 35x10, 40x10, 40x10

Dips - BWx8, BW+25x8, BW+25x8, BW+25x8, BW+25x8

Front Squat - 135x5, 135x5, 170x4, 170x4, 205x3, 205x3, 205x3

Good Morning - 135x5, 135x5, 135x5, 145x5, 145x5



CARDIO:

NONE


THOUGHTS:

Battling a wicked sore throat, but stuck it to my workout tonight. Front squats took all I had to get through those last sets with 205. Was successful though and a better man for it instead of wussing out and skipping them. Rest day tomorrow and then deadlifting (FROM THE FLOOR!) on Wednesday. Cannot wait! Going to weigh myself tomorrow since I was 100% on my diet today and should get a realistic reading of how poorly my reverse is actually going I also had some fat free yogurt with a little splenda, almonds and a packet of Syntha 6 mixed in from BSN. Wow that tasted like straight up chocolate pudding!

Motivational Pic of the Day

I am thinking if Tom Platz can use the puss pad for his front squats, I may try it next time and save my throat and shoulders

[therockap1]

Enjoy your rest day, hope you get better soon!

[demonwareltd]

Enjoy your rest day, hope you get better soon!

Thanks rock - sore throat is still hanging on strong. Nothing to do today though except work and then my wife is heading out of town later this afternoon for work so my son and I will get to spend some quality time together watching Thomas, playing trains and playing Borderlands 2 for PS3 (yes, he actually asks me on a daily basis if we can play!) He sits and watches

[NaturalPursuit]

Nice workout yesterday man!

as for the platz comment...I used to put a 10lb plate under my heals when I would do close stance squats in order to hit parallel...worked amazingly!

[fltallpaul]

Skeiko is a great program if you can deal with the monotony. It works! Good work on those front squats.

[demonwareltd]

Nice workout yesterday man!

as for the platz comment...I used to put a 10lb plate under my heals when I would do close stance squats in order to hit parallel...worked amazingly!

Thanks Alex - definitely agree with you on the effectiveness of the plate under the heels!

Skeiko is a great program if you can deal with the monotony. It works! Good work on those front squats.

I am starting to see that, now being in my 4th week. The hardest part for me is on days like today when I'm off from the gym. I have gotten so used to being in there 6 to 7 days a week that it's hard to stay away. I also know that I need the rest though because honestly, those Sheiko workouts leave me drained to hell by the time I'm done. At a minimum I am going to run Sheiko 30 after this one and then will evaluate my plans from there...

[Stncldsnake]

Have a great rest day Stan, solid work and feel better!!

[demonwareltd]

After a good day of dieting yesterday, I fell off a bit with pizza for dinner. Blah! I think in my next iteration of Sheiko I am going to need to commit to cardio (and abs) at least 2 of my 3 off days. I feel like I am just getting fat sitting around on my off days.

I had to be up and on a 7 AM conference call with Romania and India this morning so I was rushed for time and forgot to hop on the scale. Kinda scared, but will do so tomorrow, even though a post Pizza Hut weigh in always puts me up like 5 lbs because of 30,000 mg of sodium

Deadlifts tomorrow baby! Program has me going up to 385x2x3, but if it feels mad easy I may throw some more weigh on the bar and push it a bit. We will see, there are 12 work sets of deads for tomorrow. Crazy!

[demonwareltd]

So 192.2 lbs on the scale today. Which actually has me down 1 pound week over week. Of course my weight has been all over the map due to my inconsistent eating. However, I can still get the tightest notch on my belt when squatting, so that is a positive (albeit it is tight now and wasn't when I started)

[NaturalPursuit]

So 192.2 lbs on the scale today. Which actually has me down 1 pound week over week. Of course my weight has been all over the map due to my inconsistent eating. However, I can still get the tightest notch on my belt when squatting, so that is a positive (albeit it is tight now and wasn't when I started)

Long term bro! offseason and you gotta gain some fat! I love how after a big unscheduled "cheat" you wake up lighter...funny stuff haha

[demonwareltd]

WEIGHT: 192.2 (+5.4)

SUPPLEMENTS:

All American EFX - Nytric EFX Pro
Optimum Nutrition - Optimen
Universal - Animal Flex
Driven Sports - Craze
Optimum Nutrition - Micronized Creatine Monohydrate
Nature's Something - Fish Oil
BSN - Aromavex
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein


NUTRITION:

Protein - 267.3 / 250
Carbs - 276.3 / 300
Fat - 78.6 / 80

Diet Deviations: NONE

WORKOUT:

Sheiko #29 - Week 4/Day 2

Barbell Bench Press - 120x5, 145x4, 170x3, 170x3, 195x3, 195x3, 205x2, 205x2, 205x2

Barbell Deadlift - Prescribed: 225x3, 270x3, 315x3, 315x3, 360x3, 360x3, 385x2, 385x2, 385x2, 360x2, 360x2, 360x2

Barbell Deadlift - Actual: 225x3, 270x3, 315x3, 315x3, 360x3, 360x3, 385x2, 385x2, 385x2, 425x2, 430x3(video), 385x2


Barbell Bench Press - 120x5, 145x5, 170x5, 170x5, 170x5, 170x5

DB Flyes - 35x10, 35x10, 35x10, 35x10, 35x10


CARDIO:

Elliptical 15 minutes @ level 7


THOUGHTS:

Destroyed this workout in just over an hour (not including cardio). Went in with a plan to push the last few sets of deads to see how they felt and they felt good. The 430x3 puts my 1RM at 455, which is 15 lbs higher than 4 weeks ago. This was also after doing 10 sets, many of them heavy, so no doubt I can get even more. With one more Sheiko workout left in 29 I'm feeling good about how it has gone and looking forward to testing out all 3 core lifts again over the weekend![/size]

Motivational Pic of the Day

[HARRYBEAST]

Nice work in there my man. Heavy Pulls for sure

[demonwareltd]

Nice work in there my man. Heavy Pulls for sure

Thanks Harry - very happy to be pulling 400+ for reps at 190 lbs. great accomplishment for me. I am coming for you!

[TakedaShingen]

Doesn't look like you even broke a sweat. I think you had 5 ; )

[HARRYBEAST]

Thanks Harry - very happy to be pulling 400+ for reps at 190 lbs. great accomplishment for me. I am coming for you!

Well you can be sure I will never be pulling 400+ for reps at 190

[Rypt1]

Man, them deads at 430 looked really easy. Way to kill it. Still looking pretty lean as well.

[Ccm644]

Nice workout, strong deadlifts well on your way for your goal in April!!

May we see some progress pictures soon?

[demonwareltd]

Doesn't look like you even broke a sweat. I think you had 5 ; )

Thanks, I had only planned on hitting a double and maybe if I took a couple seconds I could have grinded out at least one more. Wasn't trying to prove anything though so just stopped once it got pretty hard

Well you can be sure I will never be pulling 400+ for reps at 190

True, even with low bodyfat you probably have more than enough muscle to stay about 190!

Man, them deads at 430 looked really easy. Way to kill it. Still looking pretty lean as well.

I'm decently lean, though my abdominals wouldn't have you think so They weren't too tough but I was pretty fatigued from all the other sets leading up to it.

Nice workout, strong deadlifts well on your way for your goal in April!!

May we see some progress pictures soon?

Thanks Dean! Once I have some progress worth sharing I'll be sure to post them up. It's only been 4.5 weeks since my contest so I haven't really made many improvements except maybe increasing my waistline