Demon Embraces the Inner Monster - Path to MASSiveness in 2014

[IK9]

dangggg sickkk pr'sssss... deadlifts looked smooth as fck toooo... 5 hundo sooon

[demonwareltd]

Bumping from previous page...

As fun as it is to post pics of all the bros hitting that same retarded hand clasp, bicep flex (you know the one) - we got to work at Metro Fitness - Worthington tonight. What ensued was a 2 hour back workout which consisted of:

Deadlifts
Barbell Rows
Hammer Strength Rows
Lat Pulldowns
SLDLs

Everyone's back is torched. PRs were set. Friendships were made. Without further delay, here it is in all it's RAW glory:

Thanks Inna - so much fun!

[Vanguard1965]

Saw the video earlier but finally getting a chance to respond. Great stuff all three of you! So jealous of you guys getting together and doing some lifting and then at the Arnold on top of it! Great job on the PR's!

[demonwareltd]

Saw the video earlier but finally getting a chance to respond. Great stuff all three of you! So jealous of you guys getting together and doing some lifting and then at the Arnold on top of it! Great job on the PR's!

Thanks Dean - was a very good weekend indeed!

Just got back from the Arnold Classic finals, where Dennis Wolf finally got what was coming to him - a 1st place at the Arnold! Show was very entertaining between the bikini finals, strongman finals, a couple acrobatic acts and of course the Arnold Classic itself.

Would have loved to head out to Hollywood Casino to "party with the pros" but need to get on the road by 6 AM tomorrow morning to stay ahead of a winter storm heading through Ohio. Gonna hit us back home in PA though for 8-12 inches of snow, so that's rad


On contest prep news, I have reached out for a coach for the remaining 14 weeks of prep. Once I get things finalize I'll reveal more details

[IK9]

I'm glad he won.. he's a really nice guy.. he was doing a photo shoot the day after the Olympia at Gold's and I got to say wsup to him and he gave me a thumbs up and smiled lol

[demonwareltd]

I'm glad he won.. he's a really nice guy.. he was doing a photo shoot the day after the Olympia at Gold's and I got to say wsup to him and he gave me a thumbs up and smiled lol

Yeah, I'm a huge fan of his ever since I saw him at the 2008 Arnold and got to get my picture taken with him

[demonwareltd]

So after a 6 hour drive taking 9.5 yesterday and fish tailing countless times on the highway due to snow, it is good to be home

14 weeks to go and it is time to buckle down hard, crank up the intensity and kick some ass. What better way to do this than during a leg workout later today.

Game on.

[jpfaherty]

Glad you made it back alive bro

[demonwareltd]

Leg day today went quite well all things considered. Felt a little dehydrated today after the long weekend at the Arnold and my hips and low back were not 100% after hitting deads and SLDLs with the bros on Friday. That being said....

Squats - 225x5, 275x4, 315x6, 335x3, 355x1, 365x1, 375x1, 275x6

SLDLs - 135x8, 225x8, 275x6, 325x5, 345x5 (PR - VIDEO!!!)

Leg Press - 400x10, 600x10, 620x8, 640x8

Leg Extensions - 130x15, 140x12, 150x12, 160x10

Seated Calf Raise - 135x15, 170x15, 170x12, 170x12, 170x11



My weight has been sitting around 230 the last several days but I was able to EASILY tighten my belt another notch leaving I think 4 more holes until contest shape


And on the news front.... I have decided to bring on Paul Revelia from Pro Physique to finish out these last 14 weeks. Why does a coach need a coach? For several reasons in this case:

1. Want to spend more time focusing on my current clients, several of who are competing this summer and don't want to worry about making my own adjustments.

2. I find myself show after show going the same route to get on stage and while it has brought me varied success, I know I can bring another level to the stage and wanted a fresh approach to contest prep.

Never had a coach in the 6 years I have competed so I am very excited about this show.

As if it wasn't real enough - things have gotten really real

[brbarrett]

Leg day today went quite well all things considered. Felt a little dehydrated today after the long weekend at the Arnold and my hips and low back were not 100% after hitting deads and SLDLs with the bros on Friday. That being said....

Squats - 225x5, 275x4, 315x6, 335x3, 355x1, 365x1, 375x1, 275x6

SLDLs - 135x8, 225x8, 275x6, 325x5, 345x5 (PR - VIDEO!!!)

Leg Press - 400x10, 600x10, 620x8, 640x8

Leg Extensions - 130x15, 140x12, 150x12, 160x10

Seated Calf Raise - 135x15, 170x15, 170x12, 170x12, 170x11



My weight has been sitting around 230 the last several days but I was able to EASILY tighten my belt another notch leaving I think 4 more holes until contest shape


And on the news front.... I have decided to bring on Paul Revelia from Pro Physique to finish out these last 14 weeks. Why does a coach need a coach? For several reasons in this case:

1. Want to spend more time focusing on my current clients, several of who are competing this summer and don't want to worry about making my own adjustments.

2. I find myself show after show going the same route to get on stage and while it has brought me varied success, I know I can bring another level to the stage and wanted a fresh approach to contest prep.

Never had a coach in the 6 years I have competed so I am very excited about this show.

As if it wasn't real enough - things have gotten really real

Man Paul is just out there killing it... Glad to see the group grow. Congrats on the sick workout too.

[demonwareltd]

Man Paul is just out there killing it... Glad to see the group grow. Congrats on the sick workout too.

That's the truth! Paul is where I would love to be in 5 years. I too am an IT guy so I have paid close attention to his progress and growth over the last few years.

[Vanguard1965]

Can't go wrong Paul! Its always good to get a different perspective especially with your own prep.

[IK9]

I'm excited for the next 14 weeeksss!!

[domingochavez]

In for Paul's magic touch!

[demonwareltd]

WEIGHT: 229.0 (-14.3)

I knew there was some truth to my belt fitting better yesterday!

Should receive plan from Paul today and will keep y'all abreast of the direction this prep is going.

[IK9]

Awwww sickkk.. new prep lowww.. must feeeel gooood yeah.

[HARRYBEAST]

Good call getting a coach!

[offroadatv200]

WEIGHT: 229.0 (-14.3)

I knew there was some truth to my belt fitting better yesterday!

Should receive plan from Paul today and will keep y'all abreast of the direction this prep is going.

Hell yeah! Nice job with the low.

In4update!

[demonwareltd]

Hi guys,

I got my plan from Paul earlier today. Couple of big changes worth noting. First off is the macro changes. As of Wednesday they will be:

Protein - 255
Carbs - 280
Fat - 75

This a 10 gram drop to fats and a 90 gram drop in carbs. There is a feeling that we need to get aggressive off the bat and see how I respond. No problem.

Seconly, is cardio changes. A 4th cardio session (2nd HIIT) has been added for the week. The biggest difference will be in the way I perform my HIIT sessions. Historically I would do a 5 minute warmup and then do 15 second ALL OUT sprints followed by 60 seconds of recovery. Rinse. Repeat. Now I will be doing a 5 minute warmup and then a 30 second sprint followed by 2:30 at 50% intensity. Rinse. Repeat.

Just the thought of a 30 second all out interval makes my palms sweat. My cardiovascular level is still pretty crappy from not doing any over the 1.5 year off season. The positive side of that is just adding in a few cardio sessions has a pronounced effect on weight loss and how I was able to drop 14+ lbs relatively easy.

Will keep you posted on how this goes. If I die during one of my HIIT sessions, I leave all my protein powder to Inna so he can reach 200 lbs.

[demonwareltd]

As previously mentioned, weighed in at 229.0, a new prep low and my official starting point with Pro Physique. I hit shoulders and MISS today - don't have the details in front of me but went something like:

Seated DB Press: 3 sets
Side DB Laterals: 4 set
Front DB Raise: 3 sets
OHP/Push Press: 3 sets
Rear DB Flye: 3 sets
Side Cable Laterals: 3 sets

25 minutes on elliptical @ level 7, 300 calories burned.

Tomorrow the plan is to hit arms as well as hit HIIT on the stationary bike. May god have mercy on my glutes and quads...

[domingochavez]

Good to see Paul follows closely to what Layne / Ben Esgro do, Esgro had me on similar macros this far out with 2 MISS and 2 HIIT per week.

Man I actually prefer the 30 second sprints, the 2.5 minute rest break is great where as I felt the 45 second rest break was not enough with the shorter sprints.

Any idea on refeeds as yet?

[offroadatv200]

Hi guys,

I got my plan from Paul earlier today. Couple of big changes worth noting. First off is the macro changes. As of Wednesday they will be:

Protein - 255
Carbs - 280
Fat - 75

This a 10 gram drop to fats and a 90 gram drop in carbs. There is a feeling that we need to get aggressive off the bat and see how I respond. No problem.

Seconly, is cardio changes. A 4th cardio session (2nd HIIT) has been added for the week. The biggest difference will be in the way I perform my HIIT sessions. Historically I would do a 5 minute warmup and then do 15 second ALL OUT sprints followed by 60 seconds of recovery. Rinse. Repeat. Now I will be doing a 5 minute warmup and then a 30 second sprint followed by 2:30 at 50% intensity. Rinse. Repeat.

Just the thought of a 30 second all out interval makes my palms sweat. My cardiovascular level is still pretty crappy from not doing any over the 1.5 year off season. The positive side of that is just adding in a few cardio sessions has a pronounced effect on weight loss and how I was able to drop 14+ lbs relatively easy.

Will keep you posted on how this goes. If I die during one of my HIIT sessions, I leave all my protein powder to Inna so he can reach 200 lbs.

LOL!

update looks grimy, time to put in that work! I have thought about using Paul for my next prep ( in 20 years ) so im curious to see how this turns out.

[demonwareltd]

Good to see Paul follows closely to what Layne / Ben Esgro do, Esgro had me on similar macros this far out with 2 MISS and 2 HIIT per week.

Man I actually prefer the 30 second sprints, the 2.5 minute rest break is great where as I felt the 45 second rest break was not enough with the shorter sprints.

Any idea on refeeds as yet?

Refeed once per week at this point. The shorter break is harder but you get your cardio done with faster . I can tell you there is no way in hell I will be able to go 100% for 30 seconds, at least at first, but will push as hard as possible.

[IK9]

lmaooooo Stan.. you crack me uppp..

Are you guys gonna raise the carbs back up if needed?

[TakedaShingen]

Damn, serious changes in here.

I think Paul is a great choice. He's on his game.

And, I remember you used to rag on my 30sec M.E./90-120sec 50% intervals way back when lol. Welcome to hell

Those will be shedding fat and building up oxygen volumization like a CHAMP!!!

Let's go, Stan.

[demonwareltd]

Damn, serious changes in here.

I think Paul is a great choice. He's on his game.

And, I remember you used to rag on my 30sec M.E./90-120sec 50% intervals way back when lol. Welcome to hell

Those will be shedding fat and building up oxygen volumization like a CHAMP!!!

Let's go, Stan.

Come on Chris - you know I care not about oxygen volumization - what is this,
Crossfit?!

I am all about the shreds though.

[demonwareltd]

lmaooooo Stan.. you crack me uppp..

Are you guys gonna raise the carbs back up if needed?

It is definitely a possibility. We will see at what rate the fat comes off. I have never increased calories going into a show. Being ready early is apparently not my style

[TakedaShingen]

Come on Chris - you know I care not about oxygen volumization - what is this,
Crossfit?!

I am all about the shreds though.

More O2 means more endurance, which means heavier and more brutal training.

Big picture, young one

More than just weights on the bar.

[red_cat]

Excited to see where Paul takes you in the coming weeks! He seems to know a thing or two about contest prep.

[Blazed]

Excited to see how you look in Pauls hands. He is a fantastic coach who continues to deliver some insane athletes.