Prep for First Show 2013 with Team Demon

[senoner]

Pancake Day!!


Got some walden farms pancake syrup for Christmas not opened or tried it

Might treat myself today

Just bought some myself yesterday lol, can't wait to try it.

[fltallpaul]

Walden Farm's Pancake syrup is one of the greatest things every made!

[curjo]

Walden Farm's Pancake syrup is one of the greatest things every made!

This! Oatmeal + walden farms pancake or strawberry syrup is an everyday thing for me.

[Ccm644]

Just bought some myself yesterday lol, can't wait to try it.

Its very sweet but well worth it

Walden Farm's Pancake syrup is one of the greatest things every made!

Amazing how it tastes like syrup but no calories

This! Oatmeal + walden farms pancake or strawberry syrup is an everyday thing for me.

I tired it on oats, makes it taste like flapjack, nice


Yesterdays update (sorry its late)

Cardio
5 mile bike ride
HIIT sprints 8x100 meter taking 17-18 seconds each with 1 minute rest

T bar rows 3x10
40kg (88lbs) - 10
70kg (154lbs) - 10, 10, 10

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

Dumbbell rows 4x12
Right 40kg (88lbs) - 12, 12, 11, 11
Left 36kg (79lbs) - 12, 12, 12, 12

Straight bar pulldown 3x12
26kg (57lbs) - 11, 12,

Bodyweight Chin ups 4x8
8, 8, 7, 6

Great session was a killer, always is. HIIT outside was freezing but i completed it which was good, i then had a assessment within the gym showing someone around, which was nice and simple

[Ccm644]

Cardio
5 mile bike ride
Crosstrainer - 30 minutes, 3.25 miles, 1404 meters climbed

Front squats 3x12
40kg (110lbs) - 8
65kg (143lbs) - 12, 12, 12

Hack squats 3x12
100kg (220lbs) - 10, 10, 8

Leg Extensions 3x15 with pauses at the top
14 - 3x15

Sitted calve raisies 4x20
110kg (242lbs) - 5 x 20
115kg (253lbs) - 3 x 20

Leg Curls 3x15 with pause
13 - 15, 14, 14

Split squats 2x12
16kg (35lbs) - 12, 12

I hate but love this session, it is a killer and burns. I did all of my calve raises seated today, certainly felt everything
Did cardio straight after which was hard and i didn't get the distance i normally do but not far off. It was still hard!
Then cycle back home.

Today is a refeed going to cook a meal for me and the other half, starter main and dessert all about 1000 calories ... nice

A refeed is great but i like to train early in the morning as sometimes after eating alot i feel very sluggish.

[curjo]

My lungs would be burning so bad if I did my HIIT outside in the cold, props for getting it done. I can't wait to try it outside though since I've never done it before.

[offroadatv200]

HIIT outside this time a year sucks. I tried to do sprints the other day...that lasted about 3 sprints.

[Ccm644]

My lungs would be burning so bad if I did my HIIT outside in the cold, props for getting it done. I can't wait to try it outside though since I've never done it before.

I think outside is beneficial as you can really go for it, i didnt like for example the treadmill took 15 seconds to get up to speed then about 10 to slow down.
Its fun, keeps you cooler but can be freezing this time of the year

HIIT outside this time a year sucks. I tried to do sprints the other day...that lasted about 3 sprints.

Very true, it is cold but cyclying every morning gets me used to the cold as i am always cold, can sometimes be in bed with jumper may lead to jumpers soon haha

[The Solution]

Outside HIIT is absolutely brutal, Nice work!

[Ccm644]

Outside HIIT is absolutely brutal, Nice work!

Thank you anything to get the work done!

Cardio
5 mile bike ride
HIIT sprint 8x 100 metres then 1 minute rest
7.5 mile walk

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

BB press 12, 10, 8, 8
70kg (154lbs) - 12
73kg (161lbs) - 8, 7
70kg (154lbs) - 7
60kg (132lbs) - 8

Dips 3x12
16kg (35lbs) - 12, 8, 7

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

Chest machine 3x12
30kg (66lbs) - 12
27.5kg (61lbs) - 12, 10

Cable crossover 2x15
12kg (26lbs) - 15
14kg (31lbs) - 10, 5


Early session as had someone coming to help me with some software who turned up late!

Session was ok, took my dip belt but with my 2nd and 3rd set of dips my right elbow seemed like it wanted at about the 8th rep to click so stopped there.

Yesterday was a refeed which was really nice lots of food and a lovely 3 course meal for dinner (pictures to come)

Does anyone find there lifts improve of the day or day after of a refeed?

I know it's to restore glycogen and boost metabolism.

[The Solution]

Usually after due to the fact of more calories = increased t3, leptin, hormone, and metabolism from the refeed, but everyone differs.

[Ccm644]

Usually after due to the fact of more calories = increased t3, leptin, hormone, and metabolism from the refeed, but everyone differs.

As always thank you



Yesterday

Military press 3x10
40kg (88lbs) - 5
55kg (121lbs) - 8, 3
47.5kg (105lbs) - 10, 10

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

Rear laterals 3x10
8kg (18lbs) - 11, 11
10kg (22lbs) - 9

Dumbell shrug 3x10
38kg (84lbs) - 3x 15

Standing hammer curls 2x10
12kg (26lbs) - 3x15

Lying DB curls 3x12
Right 12kg (26lbs) - 10
Left 10kg (22lbs) - 10
Both arms 12kg (26lbs)- 12, 10

Skullcrushers 2x10
25kg (55lbs) - 12
27.5kg (61lbs) - 12

V bar pulldown 2x12
50kg?? (110lbs) - 12, 22


Went to my girlfriends gym and i dont like it dumbbells go upto 38kg (84lbs) and the cable weights are not very heavy, ita LA fitness so would have thought would be better.
Anyway starting do miltary press and had to clean it then press and i only got 8 and i went again and got 3 so i was getting pissed off until i realized it was 55kg (121lbs) so that made me happier

I sent Stan a picture of abs and thigh but i was not completing the pose properly so had another go with Stans help and i was happy with the result


Dropped a banana from diet - 200p / 168c / 66f

Got a good arm workout yesterday
one side

the other

[Ccm644]

I cooked for my girlfriend on Valentines day

A meat platter and cheese and homemade bread sticks


Sweet potato, chicken, carrots, garlic bread



Bread and butter, cheesecake, jelly



Bobs bnb




It was a lovely 3 course meal on a refeed day

[The Solution]

I see your loving the Bread pudding you can also do it with rice as well if you want to change it up!

[demonwareltd]

In regards to your arm - just tell the judges you have crazy forearm development in that arm. Maybe they'll buy it Looks crazy painful though to be honest...

Props to you for being a good boyfriend and cooking all of that wonderful food. My wife rarely lets me in the kitchen anymore (after being married 7 years), but she knows how to cook bodybuilder friendly meals as good as anyone.

Hope you guys enjoyed your day!

[Ccm644]

I see your loving the Bread pudding you can also do it with rice as well if you want to change it up!

It is nice
I have never tired rice pudding
Are the recipes you have posted in your supplement log? Or do you have another?

[Ccm644]

In regards to your arm - just tell the judges you have crazy forearm development in that arm. Maybe they'll buy it Looks crazy painful though to be honest...

Props to you for being a good boyfriend and cooking all of that wonderful food. My wife rarely lets me in the kitchen anymore (after being married 7 years), but she knows how to cook bodybuilder friendly meals as good as anyone.

Hope you guys enjoyed your day!

It was nice, my girlfriend is very helpful with prepping foods helping me

The arm if I honest is getting more of a ache and annoying, as when it swells up that big when there is no more skin that can go to it then it gets painful

Sounds messed up

Also I just can't flex my left bicep very well which will affect the show





Squats 3x5
60kg (132lbs) - 8
80kg (172lbs) - 5
105kg (231lbs) - 3x5

Leg press 3x8
175kg (385lbs) - 8, 9
185kg (407lbs) - 9

Deadlifts 3x5
60kg (132lbs - 10
100kg (220lbs) - 10
120 (262lbs) - 5
140kg (308lbs) - 4
130kg (286lbs) - 5

Sitting calve raise 5x12
135kg (297lbs) - 1 x 12
140kg (308lbs) - 9 x 12

Slow squats with a pause
60kg (132lbs) - 5, 6
70kg (154lbs) - 5, 5

Went well today, squats were strong and hard like always. I then did deadlifts today and that felt good being a nice change.
Pause squats are a killer and it may not be a lot of weight but they are hard and low

On leg press is it cheating to get the weight up putting your hands of your knees and pushing just to get the weight to the top (not counting it as a rep)

Refeed today and cardio to cone

[The Solution]

It is nice
I have never tired rice pudding
Are the recipes you have posted in your supplement log? Or do you have another?

Those are just for that protein that i used.. i have plenty more in other reviews i have done in the past.

[offroadatv200]

Dude that arm looks so painful!

How is prep going for you so far?

[Ccm644]

Dude that arm looks so painful!

How is prep going for you so far?

Prep so far is going very well since we have upped the cardio, no doubt cardio will be going up again soon
Calories are basically at the 2000 mark
After a refeed it is hard
My posing is improving even though this week i have been slacking

I think i am going to be near your weigh in at contest prep



Cardio
5 mile ride
HIIT sprints - 9 x 100 meter sprints followed by 1 min walk

Really pushed it today, 9th was a serious killer

Today was another refeed, lucky me

[Ccm644]

Those are just for that protein that i used.. i have plenty more in other reviews i have done in the past.

Thanks, i will do more research for your reviews

[Ccm644]

Cardio
5 mile cycle
30 minutes treadmill - 421kcals, 3.84 miles
average speed 7.69mph
pace - 7.48/mile


Bench 3x5
60kg (132lbs) - 10
80kg (172lbs) - 5
95kg (208lbs) - 5, 4
90kg (198lbs) - 6, 4

Row 3x5
60kg (132lbs) - 5
78kg (172lbs) - 5
74kg (162lbs) - 5, 5, 5

Close grip bench 3x5
76kg (167lbs) - 5, 5, 5

DB bench 2x8
36kg (79lbs) - 8, 8

Barbell shrugs 3x8
110kg (242lbs) - 8
114kg (251lbs) - 8, 8

Ez curls 3x8
24kg (53lbs) -3x13

Nice early session, legs were aching from yesterday

I did have a nice refeed yesterday, but it did not help my session today

Chest is for sure getting weaker, couldnt even do 208 3x5. I did et 2x8 at 79lbs when last week i got 8, 7

Took curls very easy today.

Cardio did go well

[TakedaShingen]

Cardio
5 mile cycle
30 minutes treadmill - 421kcals, 3.84 miles
average speed 7.69mph
pace - 7.48/mile


Bench 3x5
60kg (132lbs) - 10
80kg (172lbs) - 5
95kg (208lbs) - 5, 4
90kg (198lbs) - 6, 4

Row 3x5
60kg (132lbs) - 5
78kg (172lbs) - 5
74kg (162lbs) - 5, 5, 5

Close grip bench 3x5
76kg (167lbs) - 5, 5, 5

DB bench 2x8
36kg (79lbs) - 8, 8

Barbell shrugs 3x8
110kg (242lbs) - 8
114kg (251lbs) - 8, 8

Ez curls 3x8
24kg (53lbs) -3x13

Nice early session, legs were aching from yesterday

I did have a nice refeed yesterday, but it did not help my session today

Chest is for sure getting weaker, couldnt even do 208 3x5. I did et 2x8 at 79lbs when last week i got 8, 7

Took curls very easy today.

Cardio did go well

Just keep on it man. You're doing great. And keep that posing up. Working so hard for a physique and then not presenting it well, sucks.

[offroadatv200]

My chest definitely lost the most strength through my prep as well.

Gonna be looking shredded ~140!!!

[The Solution]

Supplement section
Product review help out sub forum

The solution reviews cellucor cor series whey

11 pages

http://forum.bodybuilding.com/showth...post1028182463

[Ccm644]

Just keep on it man. You're doing great. And keep that posing up. Working so hard for a physique and then not presenting it well, sucks.

Thank you mate, 10weeks out very soon and from then posing is going to a new killer level!!

My chest definitely lost the most strength through my prep as well.

Gonna be looking shredded ~140!!!

Thanks for stopping by. Going to be fun, looking forward to telling my family

Supplement section
Product review help out sub forum

The solution reviews cellucor cor series whey

11 pages

http://forum.bodybuilding.com/showth...post1028182463

I have been on that thread, really good reviews and recipes which i can see you put alot of work into it!

I put into google..... TheSolution recipes and your famous

http://forums.rxmuscle.com/showthrea...e-thread/page6

Chef Bob

[Ccm644]

Disappointing start

Weight up by 0.4lbs now at 147lbs

[demonwareltd]

Disappointing start

Weight up by 0.4lbs now at 147lbs

Focus on the mirror and not the weight my friend. 10 weeks to go and you are in a great spot!

[offroadatv200]

Disappointing start

Weight up by 0.4lbs now at 147lbs

Focus on the mirror and not the weight my friend. 10 weeks to go and you are in a great spot!

Yep, focus on the mirror and pictures. .4 pounds could be anything. Just stick to the plan and it will come through.

10 weeks is plenty of time, youre in a perfect spot!

[Ccm644]

Focus on the mirror and not the weight my friend. 10 weeks to go and you are in a great spot!

I think it was more of the lines i was thinking more cardio is too come!

Good to know im on track

Yep, focus on the mirror and pictures. .4 pounds could be anything. Just stick to the plan and it will come through.

10 weeks is plenty of time, youre in a perfect spot!

Thanks mate, i will stick to the plan all the way