Prep for First Show 2013 with Team Demon

[TakedaShingen]

No training today

Going to be travelling for about 6 hours or more

Going out with the family back past where I live then all the way back tonight to then go back tomorrow with my girlfriend couple of fun days travelling

Like I say in my log all the time...without my fam, kids, and gf, none of this would be possible. Spend the time with them...it's way more important than training. It builds the spirit : )

[Ccm644]

Like I say in my log all the time...without my fam, kids, and gf, none of this would be possible. Spend the time with them...it's way more important than training. It builds the spirit : )

This is very true especially as I go months without seeing family

Phoned my friend while I was home trying to meet up, the answer I got was can we speak another time the films on pause

I haven't spoke to him in ages but **** it!! can't be that important

[Ccm644]

Cardio
10 mile bike ride

Flat flys 15, 12, 12
16kg (35lbs) - 15
18kg (40lbs) - 12, 11

BB press 12, 10, 8, 8
65kg (143lbs) - 12
70kg (154lbs) - 10
72.5kg (160lbs) - 8, 8

Dips 3x12
15kg (33lbs) - 11, 10, 9

Incline flys 3x10
16kg (35lbs) - 3x10

Chest machine 3x12
Setting 16 - 12, 11, 10

Cable crossover 2x15
15kg (33lbs) - 15
20kg (44lbs) - 10

45 mins my session took, in and out. Should of done abs but today I was finally travelling home should of been home on Wednesday

Going up nicely on the weights on this chest day enjoyed the gym I attended for a week now back to riding daily and normal gym.

My mum and dad said why I was home I should go to the doctor to be referred about my arm which I will do but I won't let them do surgery until end of year not that I even want that.

[The Solution]

How severe is the arm injury and what exactly is the injury? do you think laying off the surgery or aid may cause longer term problems?

[tripleh210]

Hey man, good luck with the doctors! Training has been lookin great!

You loving prep so far or what?

[Ccm644]

How severe is the arm injury and what exactly is the injury? do you think laying off the surgery or aid may cause longer term problems?

The injury is a broken ulnar on my left arm, being fixed with a plate and six screws

It does ache and gives a little pain every now and again but the main problem is the soft tissue on the scare is always expanded even when i wake up in the morning. It used to get a little bigger after training but now it is 24/7

I did go to a orthopedic in the center of London but he couldn't tell me anything

My arm just after waking up:

Hey man, good luck with the doctors! Training has been lookin great!

You loving prep so far or what?

Thanks for stopping by! Hope your back gets better

Prep is going fine, i am still eating lots and cardio is not to bad, cycling gets abit boring ha

[The Solution]

Your going to try and prep through a broken arm?
Seems insane to me man, but if you can do it more power to you. I would hate to see you make it worse than it already is and then cause longer injury

[Ccm644]

Your going to try and prep through a broken arm?
Seems insane to me man, but if you can do it more power to you. I would hate to see you make it worse than it already is and then cause longer injury

No it broke in June 9th, Operation June 11th

Plaster and everything come on August 1st

All fixed but since then soft tissue swells and comes out more and more

Do you get me?

[The Solution]

No it broke in June 9th, Operation June 11th

Plaster and everything come on August 1st

All fixed but since then soft tissue swells and comes out more and more

Do you get me?

if it continues to swell and swell as you state something is up, and its not getting better.. Thats just my obversavation. I have delt with a broken elbow and i know how the tissue can swell and how it can impact in the future. Be cautious.

[Ccm644]

if it continues to swell and swell as you state something is up, and its not getting better.. Thats just my obversavation. I have delt with a broken elbow and i know how the tissue can swell and how it can impact in the future. Be cautious.

Thanks i will defo get it checked out

Broken bones suck

[Ccm644]

Cardio
5 mile bike ride

Front squats 3x12
50kg (110lbs) - 7
64kg (141lbs) - 11, 10
60kg (132lbs) - 10 ATG

Wow ATG is seriously hard but feels great

Hack squats 3x12
70kg (154lbs) - 12
75kg (165lbs) - 2x12

Had my feet on weight plates and it felt a lot better for my form

Leg Extensions 3x15 with pauses at the top
14 - 13, 12, 12

Leg Curls 3x15 with pause
12 - 15,15, 15

After being advised to take a pause these were hard and killed my legs totally

Split squats 2x12
14kg (31lbs) - 2x12

Balance after the above was hard

Sitted calve raisies 4x20
90kg (198lbs) - 20
95kg (209lbs) - 20, 20, 20

Calve raises 4x20
15 - 4x20

Overall a good workout was sweating and it was a hard workout. I enjoyed it all. My workout was a late workout in the afternoon as girlfriend is quiet ill so stayed home

17 weeks out
119 days left

[Ccm644]

Weight today - 150.8lbs hopefully see 140s soon
No changes to diet or cardio yet


Today I had warden farms strawberry jam
Texture is different but I didn't think it tasted too bad

I also have some pancake syrup which I can't wait to try but will try when I think I deserve it in my prep

[curjo]

I have the walden farms pancake syrup on my oatmeal everyday, I love the stuff! Strong workout today, on the hack squats do you just have your heels on the plates or your whole foot?

[Ccm644]

I have the walden farms pancake syrup on my oatmeal everyday, I love the stuff! Strong workout today, on the hack squats do you just have your heels on the plates or your whole foot?

Wow on oats I wouldn't of thought to do that

I have the heels of my feet on the plates

Thanks for stopping by

[Ccm644]

Short session

Cardio
5 miles

Military press 3x10
47kg (104lbs) - 10
48kg (106lbs) - 10, 8

Side laterals 3x12
12kg 26(lbs) - 12, 12, 12

Rear laterals 3x10
8kg (18lbs) - 10
10kg (22lbs) - 10, 9

Dumbell shrug 3x10
42kg (93lbs) - 10, 10, 10

Spider curl 3x10
Right 12kg (26lbs) - 10, 10, 8
Left 10kg (22lbs) - 10, 10, 8

Lying DB curls 3x12
10kg (22lbs) - 12, 10, 11

V bar pulldown 2x12
24kg (53lbs) - 2x10

I missed out these exercises
Lying DB extensions 3x10
Skull crushers 2x10

I dont know what happened on the exercises i tired at my normal weight then stopped before even 1 rep dropped the weight right down and still couldnt do it, i think it was me stopping myself (my mind) as it was like my arm was locked strange

Anyway
Come on 50kg (110lbs) military press im getting you next time!!

Military press was good today and side laterals i did 3x12 which is the first might up it next week, curls were hard but completed them and it felt good

[Ccm644]

Personal thoughts/comments
1. My right foot is abut a inch infront of my left (always had this)
2. When i do a squat to get lower it seems to be me lowering my back more than my leg (especially on low bar)
3. I walk out to far (have been told this before)
4. Flexibility or my body is struggling to get lower
5. I used to do high bar then switched to low bar but today doing both i think high bar the form was better

Bump for opinions on form

[demonwareltd]

I think your squat form looks fine. Good depth and I think the high bar position I that first set of 5 looked really solid.

I think too many people get overly concerned with squat depth. The important thing in my opinion is do your legs really feel it when u r squatting. Are they doing most the work and not your low back? If so, then u are simulating the muscle like u want to.

The exception to this would be training for strength or powerlifting contests. Then it's imperative you get deep enough so as to have a good lift. I never powerlifter but when I run programs like Sheiko, 5x5 or any other power routines where the goal is upping your 1RM, I place and adjustable bench behind me in the rack and I am sure to squat down until my butt barely touches it. This ensures I'm getting deep enough with each rep. When the weights get heavy people have a tendency to not go as deep, so this solves that problem.

I think u r in good shape though.

[Ccm644]

I think your squat form looks fine. Good depth and I think the high bar position I that first set of 5 looked really solid.

I think too many people get overly concerned with squat depth. The important thing in my opinion is do your legs really feel it when u r squatting. Are they doing most the work and not your low back? If so, then u are simulating the muscle like u want to.

The exception to this would be training for strength or powerlifting contests. Then it's imperative you get deep enough so as to have a good lift. I never powerlifter but when I run programs like Sheiko, 5x5 or any other power routines where the goal is upping your 1RM, I place and adjustable bench behind me in the rack and I am sure to squat down until my butt barely touches it. This ensures I'm getting deep enough with each rep. When the weights get heavy people have a tendency to not go as deep, so this solves that problem.

I think u r in good shape though.

Thank you, good to hear
Hit some squats today, went well. I put a step so i could hit it each time and i think it well




Squats 3x5
60kg (132lbs) - 5, 5
80kg (176lbs) -5, 5
100kg (220lbs) - 5, 5, 5

Leg press 3x8
150kg (331lbs) - 8
160kg (353lbs) - 8
170kg (375lbs) - 8

Lunges 3x5
60kg (132lbs) - 5, 5, 5

Straight leg deads 3x5
100kg (220lbs) - 7
120kg (265lbs) - 4, 4

Standing Calve raises 5x12
19 - 12
20 - 5x12

Sitting calve raisie 5x12
110kg (243lbs) - 12
120kg (265lbs) - 4x12

I felt my session today was a good strong session. With the Straight leg deads my grip just went, hands were sweaty (nice)
Squats and lunges felt good

Tonight i did the Mandatory poses and held then for 30 seconds each

Was alot harder than it looked

[Ccm644]

Cardio
5 mile bike ride

HIIT
8 intervals at 13mph
13 mins
1.8 miles
154 calories

Bench 3x5
60kg (132lbs) - 5, 5
80kg (172lbs) - 5
100kg (220bs) - 5, 4, 3, 2 (Rep PR

Row 3x5
60kg (132lbs) - 5
80kg (172lbs) - 5, 5, 5

Close grip bench 3x5
75kg (165lbs) - 5, 5
78kg (172lbs) - 5

DB bench 2x8
38kg (84lbs) - 6
36kg (79lbs) - 7

Barbell shrugs 3x8
100kg (220lbs) - 8, 8
110kg (243bs) - 8

Bb curls 3x8
30kg (66lbs) - 8, 8

Session took 1 Hour not including cardio.

HIIT is always a killer but love the fact i achieved another session.

Now for the good but bad .... I am benching 220lbs which is great and i think quiet strong i could have got more reps if i used a spotter but 220lbs is what i was squatting yesterday how crap is that. My legs seriously need to improve i would be happier with reping 3x5 265lbs at least

COME ON LEGS

[TakedaShingen]

Cardio
5 mile bike ride

HIIT
8 intervals at 13mph
13 mins
1.8 miles
154 calories

Bench 3x5
60kg (132lbs) - 5, 5
80kg (172lbs) - 5
100kg (220bs) - 5, 4, 3, 2 (Rep PR

Row 3x5
60kg (132lbs) - 5
80kg (172lbs) - 5, 5, 5

Close grip bench 3x5
75kg (165lbs) - 5, 5
78kg (172lbs) - 5

DB bench 2x8
38kg (84lbs) - 6
36kg (79lbs) - 7

Barbell shrugs 3x8
100kg (220lbs) - 8, 8
110kg (243bs) - 8

Bb curls 3x8
30kg (66lbs) - 8, 8

Session took 1 Hour not including cardio.

HIIT is always a killer but love the fact i achieved another session.

Now for the good but bad .... I am benching 220lbs which is great and i think quiet strong i could have got more reps if i used a spotter but 220lbs is what i was squatting yesterday how crap is that. My legs seriously need to improve i would be happier with reping 3x5 265lbs at least

COME ON LEGS

Just keep going man! Everything takes time. Just keep killing workouts and following the plan and you'll build those numbers. I have my eye on 405x2 squats soon, but it's taken me quite some time and a TON of squats to get here : ) We are never happy where we are, and that is exactly why we keep pushing to be better. Keep on it man.

[NaturalPursuit]

Great session and great attitude! NEVER SETTLE...always pushing...keep it up!

[red_cat]

Patience, my man! Rome wasn't built in a day and massive legs aren't either (unfortunately...wouldn't that be nice, though?).

[The Solution]

Patience, my man! Rome wasn't built in a day and massive legs aren't either (unfortunately...wouldn't that be nice, though?).

Especially during prep!

[Ccm644]

Just keep going man! Everything takes time. Just keep killing workouts and following the plan and you'll build those numbers. I have my eye on 405x2 squats soon, but it's taken me quite some time and a TON of squats to get here : ) We are never happy where we are, and that is exactly why we keep pushing to be better. Keep on it man.

That will be me at the end of 2013 tons and tons of squats

Kill the 405x2

Nope were never happy with were we are and sometimes what we got in life

Great session and great attitude! NEVER SETTLE...always pushing...keep it up!

Totally agree, push through everything

Patience, my man! Rome wasn't built in a day and massive legs aren't either (unfortunately...wouldn't that be nice, though?).

Made me laugh but it is true, it would be very nice but then everyone would look great.
It amazes me that people were i train are a little taller and slimmer built but man they can squat

Especially during prep!

Very true

Cardio
5 mile cycle

T bar rows 3x10
65kg (143lbs) - 10
70kg (154lbs) - 8, 9

Bodyweight wide grip pull ups 4x10
10, 10, 9, 9

Deadlifts
100kg (220lbs) - 10
120kg (264lbs) - 6, 7

Dumbbell rows 4x12
Right - 38kg (84lbs) - 4x12
Left - 34kg (75lbs) - 4x12

Straight bar pulldown 3x12
22kg (48lbs) - 12
24kg (53lbs) - 12, 12
26kg (57lbs) - 12

Bodyweight Chin ups 4x8
8, 8, 8, 8


Leg raises
18, 17, 18
Medicine ball raise with 6kg (13lbs)
16, 16, 17
Plank
1 min x 3


Great session today, it felt good intense and hard!

I am reading Arnold building book, first book that i have really really enjoyed were i want to read it not were i have to read. What a great book so far!!

New Macros
213p / 267c / 79f - 2631

[TakedaShingen]

Bump for opinions on form

Squat form looks pretty solid.

My only critiques would be that sometimes it looks like the weight is controlling you. You must be in control of the weight at all times. This becomes very relevant when the weights get heavier. The only other thing is that it seems like sometimes you aren't keeping your weight in your heels and it looks like you're moving forward a little. Both easy fixes.

Form looks good, and I am certainly looking forward to seeing some hefty weights out you : )

[Ccm644]

1.My only critiques would be that sometimes it looks like the weight is controlling you. You must be in control of the weight at all times. This becomes very relevant when the weights get heavier.

2.The only other thing is that it seems like sometimes you aren't keeping your weight in your heels and it looks like you're moving forward a little. Both easy fixes.

Thank you

1. This is very true, i need to show the weight im boss but atm i am not and if you saw it, it tells me it shows

2. Yer others have commented on this and im working on it, first big improvement was taking my shoes off

[demonwareltd]

Glad you are liking Arnold's Encyclopedia. It was responsible for me getting into bodybuilding. I was fascinated by the content, even though it was quite outdated. I read the entire book twice and it opened me to a world that I didn't even know existed.

All because a friend from college had it lying on his coffee table. Life changing moment for sure

[Rypt1]

Man, keep up the great work in here. I'm like you when it comes to squats. In fact, my benching is just a tad stronger than my squatting right now (working hard to fix that). I think your form looks pretty decent, like Takeda said, stay in control of the weight and push through the heels. Takes lots of practice, that's for sure.

[jpfaherty]

Great stuff as usual in here.

Scary stuff with the arm! Stay safe OP

Squat looks pretty good - we could all use form work, just stick with it and practice!

[Ccm644]

Cardio
5 mile bike ride

Flat flys 15, 12, 12
16kg (35lbs) - 15
18kg (40lbs) - 12, 10

Incline BB press 12, 10, 8, 8
67kg (147lbs) - 12
73kg (1161lbs) - 10
75kg (165lbs) - 8, 8

Dips 3x12
14kg (31lbs) - 12, 12, 9

Incline flys 3x10
16kg (35lbs) - 3x10

Chest machine 3x12
30kg (61lbs) - 10, 10, 11

Cable crossover 2x15
14kg (30lbs) - 11
12kg (26lbs) - 15

Cable crunches
39kg (86lbs) - 17, 15, 14

Great session, nice and early (well my kind of early not yours ha)
I got a dip belt for Christmas and forgot to take it next time
Incline press and flys are getting stronger