Prep for First Show 2013 with Team Demon

[Ccm644]

Welcome to my log, thanks for taking the time to look at my log

I am working towards one day competing a bodybuilding competition, be nice to be able to do one in 2013. This will be a personal achievement for me. Another long term goal is being able to deadlift 200kg. Short term goals are to cut and then slowly bulk until ready for contest preparation.
I have been training since 16/17 but as a noob never trained properly etc until about a year ago.

I have stopped lifting since June 9th 2012 (except legs and cardio) since breaking my ulnar on my left arm having a plate put in place, getting back into training today 18.8.12. So i am going to try and do my best getting to the weights I lifted before my break (alot of getting spotted at silly weights).

To help me get started on my goals i am having help from Team Demon, many of you would have seen his contest log. A very helpful and knowable man and already i have to give him a big thanks.

About me
20 years old
Height: 165cm
Weight: 65-70kg? Will weigh myself tomorrow
I am currently eating 223 protein / 172 carbs / 63 fat

Below is what i am going to do each day of the week
Day 1 - Lift
Day 2 - Lift & Cardio
Day 3 - Lift
Day 4 - Cardio
Day 5 - Lift & Cardio
Day 6 - Lift
Day 7 – Cardio

[Ccm644]

18.8.12
Warm up – Treadmill at 6.5mph
10 minutes, 1.08 mile

Dumbbell flat bench press
12kg – 15 20kg – 10 26kg – 10 x 3

Decline barbell press
60kg – 10 70kg – 10 x 2

High cable crossover
20kg – 8 15kg – 10 x 2

Low cable crossover
10kg – 9 x 3

Dumbbell pullover
18kg – 8 22kg – 10 x 3

3 rounds of planks
Front plank 1 minute
Side plank 45 seconds
Other side plank 45 seconds
30 seconds rest

On crossovers it put some pressure on my arm especially low cable so did my best. It was nice to get back into the gym and be able to do some upper body work. Tomorrow is a legs day and cardio

[demonwareltd]

18.8.12
Warm up – Treadmill at 6.5mph
10 minutes, 1.08 mile

Dumbbell flat bench press
12kg – 15 20kg – 10 26kg – 10 x 3

Decline barbell press
60kg – 10 70kg – 10 x 2

High cable crossover
20kg – 8 15kg – 10 x 2

Low cable crossover
10kg – 9 x 3

Dumbbell pullover
18kg – 8 22kg – 10 x 3

3 rounds of planks
Front plank 1 minute
Side plank 45 seconds
Other side plank 45 seconds
30 seconds rest

On crossovers it put some pressure on my arm especially low cable so did my best. It was nice to get back into the gym and be able to do some upper body work. Tomorrow is a legs day and cardio

I bet after such a long lay off with the arm being hurt it felt good just to move some weight around Really looking forward to working with you on this and hopefully brush up on my lbs to kgs conversions so I can follow your weights a little easier

[Ccm644]

I bet after such a long lay off with the arm being hurt it felt good just to move some weight around Really looking forward to working with you on this and hopefully brush up on my lbs to kgs conversions so I can follow your weights a little easier

Thank you for the reply, the chest hurt today but it feels good to have DOMS
Looking forward to working with you to

It will no doubt be easier to put it in lbs for everyone on the forum, one day

[Ccm644]

Legs

Warm up 5 mins, 0.66 mile at 8mph

Squat
60kg - 10
105kg - 6 x 2
100kg - 6

Leg press
150kg at 6
170kg at 6
180kg at 6 x 2

Sldl
80kg - 6
90kg - 6 x 2

Leg press
160 - 6
170 - 6 x 2

30 minute run
3.12 miles
At speed 6mph for 15 minutes then 6.5mph for the rest

Today was a enjoyable session, I joined a new gym where the leg press has no cables which is so much better in my opinion

After sldl I was meant to do split squats but my left hand felt the 90kg so I dd some more leg press

[NaturalPursuit]

TEAM DEMON log....you know i'm in!

[Power_Strike92]

I'm up in this dude!!!

[Ccm644]

Thanks all means alot would you prefer weights in lbs?

[NaturalPursuit]

thanks all means alot would you prefer weights in lbs?

yup

[Ccm644]

20.8.12

Back/biceps/abs

Warm up
5 minutes 0.62mile at speed of 7.5mph

Wide grip pulldown
45 kg - 12 (100lbs)
82.5 kg - 12 x 3 (182lbs)

Barbell row underhand grip
35kg - 10 and 11 (77lbs)
40kg - 10 (88lbs)

Straight bar pulldown
45kg - 10 (100lbs)
50kg - 10 (110lbs)

1-arm seated cable row
Left arm 40kg - 12 x 2 (88lbs)
Right arm 45kg - 12 x 2 (100lbs)

Incline db curls 2x10
Left arm 8 kg (18lbs) Right arm 12kg (26lbs) both at 10 x 2

Barbell curls 3x10
27kg - 7 (60lbs)
23kg - 9 x 2 (50lbs)

reverse ez bar curls 2x10
20kg - 10 x 2 (44lbs)

Decline sit ups
20 reps x 3
Hanging leg raise
15 reps x 3
Cable crunch
50kg - 12
65kg - 10
65kg - 9


I enjoyed my session today, I found it a hard session especially after back exercises.
I was very disappointed with my biceps work out but the pressure on my forearm was not great so did what i could because of this for this week only i may skip heavy arm work but will see how i am on the day.

Hope the conversion helped

[Rypt1]

Good luck and I'll be following!

[demonwareltd]

yup

I'll second this.

Great job so far and you will definitely benefit from the added motivation of keeping a log, knowing that others want to see how well you do. Gonna kill it!

- Stan

[demonwareltd]

20.8.12

Back/biceps/abs

Warm up
5 minutes 0.62mile at speed of 7.5mph

Wide grip pulldown
45 kg - 12 (100lbs)
82.5 kg - 12 x 3 (182lbs)

Barbell row underhand grip
35kg - 10 and 11 (77lbs)
40kg - 10 (88lbs)

Straight bar pulldown
45kg - 10 (100lbs)
50kg - 10 (110lbs)

1-arm seated cable row
Left arm 40kg - 12 x 2 (88lbs)
Right arm 45kg - 12 x 2 (100lbs)

Incline db curls 2x10
Left arm 8 kg (18lbs) Right arm 12kg (26lbs) both at 10 x 2

Barbell curls 3x10
27kg - 7 (60lbs)
23kg - 9 x 2 (50lbs)

reverse ez bar curls 2x10
20kg - 10 x 2 (44lbs)

Decline sit ups
20 reps x 3
Hanging leg raise
15 reps x 3
Cable crunch
50kg - 12
65kg - 10
65kg - 9


I enjoyed my session today, I found it a hard session especially after back exercises.
I was very disappointed with my biceps work out but the pressure on my forearm was not great so did what i could because of this for this week only i may skip heavy arm work but will see how i am on the day.

Hope the conversion helped

Don't be too hard on yourself - it's going to take time for you to get your arm strength back along with being able to do a high volume of work without it killing you. Use the frustration of your arm to fuel your leg workouts and cardio sessions, bringing 110% intensity. Will definitely make you feel better about your current limitations regarding your arm.

[Ccm644]

Good luck and I'll be following!

Thank you

I'll second this.

Great job so far and you will definitely benefit from the added motivation of keeping a log, knowing that others want to see how well you do. Gonna kill it!

- Stan

Its a nice motivation that people can see and reply to my log

Don't be too hard on yourself - it's going to take time for you to get your arm strength back along with being able to do a high volume of work without it killing you. Use the frustration of your arm to fuel your leg workouts and cardio sessions, bringing 110% intensity. Will definitely make you feel better about your current limitations regarding your arm.

Cardio day tomorrow, need to decide what to do may get the push bike out or a run
Its worked out well that is a cardio day as my upper body is dead already, also got a busy day with insurance coming over to view my bike after my accident (2.5 months later well done insurance)


Thanks all

[Ccm644]

Hi

Today was cardio day
I went for two bike rides doing the same route, one in the morning and one in the evening.
The route was 7 miles
Morning time was 31.45 minutes
Evening time was 32.00 minutes



I also went out with my mum and sister for dinner i just had a diet coke then eat when i got home
Also today is the first full week i have gone without tomato ketchup, i cant remember the last time i went 2 days without it, bit strange i know

Hope all your training is going well, looking forward to my chest session tomorrow

[demonwareltd]

Hi

Today was cardio day
I went for two bike rides doing the same route, one in the morning and one in the evening.
The route was 7 miles
Morning time was 31.45 minutes
Evening time was 32.00 minutes



I also went out with my mum and sister for dinner i just had a diet coke then eat when i got home
Also today is the first full week i have gone without tomato ketchup, i cant remember the last time i went 2 days without it, bit strange i know

Hope all your training is going well, looking forward to my chest session tomorrow

Nice bike rides and great job on sitting back and watching while others stuff there face. This is very hard to do, I know and many people don't have the will power to pull it off. Props to you sir!

[Ccm644]

22.08.12

Weight today - 65.25kg (my start weight was 65.5kg i cant edit my first post)

Warm up
5 minutes 0.62mile at speed of 7.5mph

Barbell Bench press
60kg - 8 x 2 (132lbs)
80kg - 5 (i had help on the last rep right at the top) (176lbs)
77.5kg - 5 x 2 (171lbs)

Incline DB press
24kg - 10 (53lbs)
28kg - 8 (62lbs)
28kg - 5 then left arm just went so stopped for a quick break then did 3 more (62lbs)

DB Flys
12kg - 10 (26lbs)
Left 12kg right 14kg - 10 x 2 (26lbs) and (31lbs)

1-arm cable extensions
Left 10kg - 10 x 2 (22lbs)
Right 15kg - 12 (33lbs)
Right 17.5kg - 10 (39lbs)

Bent over rope extensions went wrong i did one arm bent over extensions :S dont ask
Right 15kg - 10 (33lbs) Left 10kg - 12 (22lbs)
Right 15kg - 12 (33lbs) Left 10kg - 12 (22lbs)
Right 15kg - 12 (33lbs) Left 10kg - 12 (22lbs)

Skull crushers was on the list but could not do any the pressure on my forearm was too much

Dips instead
10, 9, 9

Today i was going to have a carb up day but decided not to and to have it tomorrow on shoulders and cardio. I would prefer it on a leg or back day but i had then at the start of the week when I was starting the program so didn't want one too soon.

Anyway my training today i was very pleased with my chest workout, i was very wobbly at the start but on the dumbbells getting up to 28kg on my left was great news. Triceps was hard work i cant believe i got rope extensions messed up with another exercise, on the exercises i could really feel how weak my left arm is.


The scales i use at the gym are basically like a big clock with 0kg 0.5kg 1kg etc etc
Does anyone recommend any good home ones to be used on carpet?

[Ccm644]

23.8.12

Cardio
30 minutes 3.74 miles at 7.5 mph


Db press 3x10
22kg - 10 (49lbs)
22kg - 10 (49lbs)
22kg - 6 then a quick rest to get another 4 out (49lbs)

Db shrugs 3x12
Left 28kg (62lbs) Right 30kg - 12 reps (66lbs)
Left 28kg (62lbs) Right 32kg - 12 reps (71lbs)
Left 28kg (62lbs) Right 32kg - 12 reps (71lbs)

Side cable flyes 3x10
Left 10kg (22lbs) Right 12.5kg - 10 reps (28lbs)
Left 10kg (22lbs) Right 12.5kg - 10 reps (28lbs)
Left 10kg (22lbs) Right 12.5kg - 10 reps (28lbs)

Reverse cable flyes 3x10
Left 8kg (13lbs) Right 10kg (22lbs) to 7 then added went left 6kg
Left 6kg (13lbs) Right 8kg (18lbs)
Left 6kg (13lbs) Right 8kg (18lbs)
Left 6kg (13lbs) Right 8kg (18lbs)
Left 6kg (13lbs) Right 8kg (18lbs)

Standing Calf raises 5x12
70kg - 12 reps (176lbs)
70kg - 12 reps (176lbs)
70kg - 12 reps (176lbs)
70kg - 12 reps (176lbs)
70kg - 12 reps (176lbs)

Seated calf raises 2x12
45kg - 12 reps (99lbs)
50kg - 12 reps (110lbs)


I did cardio first i was warming up then just carried on.
Today is a carb up day (i have never had one) well its alot of carbs is all i can say :P
Was happy with my DB press getting the weight up put a little strain on the arm so didnt up the weight
Calves hurt as they were stiff from the cardio but it was a good pain

[Rypt1]

22.08.12

The scales i use at the gym are basically like a big clock with 0kg 0.5kg 1kg etc etc
Does anyone recommend any good home ones to be used on carpet?

I think any inexpensive digital scale (think Walmart) should do. I probably wouldn't use it on carpet, though. Does the bathroom or kitchen have tile or linoleum?

[Ccm644]

I think any inexpensive digital scale (think Walmart) should do. I probably wouldn't use it on carpet, though. Does the bathroom or kitchen have tile or linoleum?

My doorstep is a good flat surface but i am leaving for uni in a few weeks so I imagine that there will only be carpet in the halls

Thanks for the reply

[demonwareltd]

Keep us posted on how you make out with the high carb day today. As for the scale, I wouldn't sweat it. Maybe your university will have a digital scale. If not, it's not a big deal. I tend to modify plans based on appearance more so than the scale.

Keep up the good work in here!

[Ccm644]

Just done a ride to my Nan and Grandads in 32minutes 6.4miles

[Ccm644]

Keep us posted on how you make out with the high carb day today.

The high carb day was different i felt full of energy at gym and before.
After i started to feel sluggish and tired but then i went for a ride which was nice to get some fresh air
I personally think it would be better to have a carb day on legs or back and maybe train in the afternoon instead of the morning.
Dont know how you all feel when you have a carb up day

today is a cardio day and at 3.30pm i still have not done it il get my arse in gear soon

[Ccm644]

Today was a cardio day, i went to the gym late today.

16 mins run
2 miles
7.5mph speed

cable ab crunches
60 at 20 reps
70 at 11 reps
60 at 12 reps
50 at 20 reps
ab roll out 3x10

8 min*run
1 mile
7.5mph speed

leg up machine
3x10
oblique twist*
4x20

My arm was aching alot last night and today, think it was the twisting getting the dumbbells up for incline press and shoulder press.
it swells up alot where my scar is but goes back down normally within a hour after training but yesterday it didnt and was still swollen today.

I went to get it checked the docter said it is not infected but ..
the tissue that has been cut and sewn back together. So when under stress the tissue gets forced into the gap under the scare.
so i have to live with it


now if that makes any sense to anyone that is a bonus haha

[demonwareltd]

You are right on with your assumption on when to have a high carb day and like I told you, typically you want to do legs or your weakest body part. For you, I think having it when training legs is the best plan for now. As you get leaner you will be able to have more than 1 high carb day (REJOICE!).

As for the arm, has the doctor prescribed anything to deal with the inflammation? Either OTC anti-inflammatories or something a bit stronger like Naproxen or other prescriptions?

[Ccm644]

The docter gave me nothing. Just said it is the way it is going to be.
It feels like a sponge when it swells.

[Ccm644]

A ride to the gym which i have not done in a while

4.7 miles in 24.20 minutes

Chest (Hypertrophy)

Flat Db press 3x10
Left 26kg (57lb) Right 28kg (62lb) - 10
Left 28kg (62lb) Right 30kg (66lb) - 10
Left 28kg (62lb) Right 30kg (66lb) - 8 then dropped left to 26 for 3 more reps

Decline barbell press 3x10
70kg (154lb) - 9
70kg (154lb) - 6
65kg (143lb) - 6
60kg (132lb) - 9

Cable crossover low 2x10
Left 10kg (22lb) - 10x2
Right 12.5 kg (28lb) - 10x2

Cable crossover high 2x10
17.5kg (39lb) - 10
Left 17.5kg (39lb) Right 20kg (44lb) - 10

Flat DB flys 2x10
Left 12kg (26lb) Right 14kg (31lb) - 10
Both 14kg (31lb) - 10

Db pullovers 2x10
28kg (62lb) - 10 x 2

2x10 press ups to finish

Then a ride home in the ran 4.7 miles taking 29 minutes

Todays session i was not happy with decline bench press was a joke to be honest especially as the other day i did 70kg at 10 reps twice
Maybe as i am starting to ride to the gym i should buy some pre workout stuff which i have been advised could help
My sessions seem to be going downhill but i dont see why as my diet is pretty etc but it may just be a feeling low few days

Hope your training is going well

[NaturalPursuit]

workouts have been lookin solid man! keep pushin HARD!!!! no worries on that decline...just keep pluggin away!

[demonwareltd]

A ride to the gym which i have not done in a while

4.7 miles in 24.20 minutes

Chest (Hypertrophy)

Flat Db press 3x10
Left 26kg (57lb) Right 28kg (62lb) - 10
Left 28kg (62lb) Right 30kg (66lb) - 10
Left 28kg (62lb) Right 30kg (66lb) - 8 then dropped left to 26 for 3 more reps

Decline barbell press 3x10
70kg (154lb) - 9
70kg (154lb) - 6
65kg (143lb) - 6
60kg (132lb) - 9

Cable crossover low 2x10
Left 10kg (22lb) - 10x2
Right 12.5 kg (28lb) - 10x2

Cable crossover high 2x10
17.5kg (39lb) - 10
Left 17.5kg (39lb) Right 20kg (44lb) - 10

Flat DB flys 2x10
Left 12kg (26lb) Right 14kg (31lb) - 10
Both 14kg (31lb) - 10

Db pullovers 2x10
28kg (62lb) - 10 x 2

2x10 press ups to finish

Then a ride home in the ran 4.7 miles taking 29 minutes

Todays session i was not happy with decline bench press was a joke to be honest especially as the other day i did 70kg at 10 reps twice
Maybe as i am starting to ride to the gym i should buy some pre workout stuff which i have been advised could help
My sessions seem to be going downhill but i dont see why as my diet is pretty etc but it may just be a feeling low few days

Hope your training is going well

Honestly, I don't know how you can ride 5 miles to the gym and expect to have a killer session to begin with. As your calories and carbs get lower, your workouts are going to get more difficult. Is riding your bike the only option you have to get to the gym? If so, then I guess you have to deal with it.

If you want to continue riding to the gym, I would do this: Buy a pre-workout (if you want I can recommend a few I've had good results with), mix up a drink and take it with you. Once you get to the gym, chug it down, maybe cooldown 5-10 mins from your ride and then hit the weights.

[Ccm644]

Legs (Hypertrophy)

Leg extensions 3x15 each leg
15kg (33lbs) - 15
20kg (44lbs) - 15
22.5kg (50lbs) - 15

Leg curls 3x15
75kg (154lbs) - 15reps x 3

Barbell lunges 2x10
50kg (110lbs) - 10reps x 2

single leg leg press 4x12
60kg (132lbs) - 12reps x 4

The leg day was hard as it was a higher rep range then i am used too. The leg extension machine is single leg where you put weights on but you could also use it to do them together. Lunges was hard to
Overall i think it was a good session.

Cardio was good today 4 miles at 7.45 minutes per mile
30.58 minutes
4 miles
16 minutes at 8mph
15 minutes at 7.5mph

I was happy with this and sweating really badly after

Thanks for looking