Prep for First Show 2013 with Team Demon

[demonwareltd]

U and those deadlifts . Throwing them in for fun every other workout it seems!

[Ccm644]

U and those deadlifts . Throwing them in for fun every other workout it seems!

I thought if i put them in every other you would not notice



Chest

Flat flys 15, 12, 12
14kg (31lbs) - 15
16kg (35lbs) - 12, 12

Incline BB press 12, 10, 8, 8
62kg (137lbs) - 12
65kg (143lbs) - 10
68kg (150lbs) - 8,8

Dips 3x12
Bw+12kg (26lbs) 3x12

Incline flys 3x10
14kg (31lbs) - 10
16kg (35lbs) - 10, 10

Chest machine 3x12
32.5kg (72lbs) each arm - 12, 12, 10

Cable crossover 2x15
11kg (25lbs) - 2x 15


3 rounds of

Plank 1 min
V sit ups with 6kg - 16 reps


Motivation has been good in the gym lately, hitting the weights well and increasing them slowly.
It snowed this morning and was freezing to ride
Not long until i start prep.

[Ccm644]

An update....

Going to be training 6 days out of 7 instead of 6 out of 8. Because this fits in with my plans around Christmas, I also plan to have a few days off The 24th until 27th.

The 27th is the day of my prep starting with my show being end of April, giving me 4 months to kill it with Stan!
Looking forward to this... I wonder what weight I will be at for contest day

Nearly finished my first term of Uni, has gone well just got my exams to do next week, Just trying to revise which is no ones strong point! It's truely amazing how much your body can do and how nutrition has an effect on it.. Can't wait to learn more


Last night had a rubbish nights sleep, sending emails at 3am and 6am! But once I received replies it settled everything and took a lot off my mind

Some lessons learnt from this....

1. Don't trust everyone, even if they have the qualifications to help you
2. I have a lot to learn
3. Someone told me to not be so hard on yourself
4. Do your own research



Other news, during my prep there are going to be some special occasions which being very close to contest day I don't think I will have much motivation. So going to have a little celebration before and after... one is this weekend going to a restaurant called Zaza Bazaar (near where Shazriki lives) which is an all you can eat world cuisine restaurant. And that could be one of my last cheat meals, except for Christmas!


Thanks for reading

[Rypt1]

That Zaza Bazaar sounds enticing! Workouts looking good. Starting to get real exciting in here with prep around the corner. Keep it up!

[Ccm644]

That Zaza Bazaar sounds enticing! Workouts looking good. Starting to get real exciting in here with prep around the corner. Keep it up!

It will be amazing especially as i have been waiting to go there for a while
Prep will be great, cant wait

Thanks for stopping by


Back

T bar rows 3x10
60kg (132lbs) at 10, 10, 10

Bodyweight wide grip pull ups 4x10

Dumbbell rows 4x12
Right - 36kg (79lbs) - 4x12
Left - 32kg (71lbs) - 4x12

Straight bar pulldown 3x12
26kg (57lbs) - 2x12
29 (64lbs) - 9

Bodyweight Chin ups 8, 8, 7

Cable Lat Pulldown
48kg (106lbs) - 10
52kg (115lbs) - 8, 5

Front pulldown
35kg (77lbs) each arm - 10


I struggled big time with pull ups and chin ups. Had a good session, arms really felt it afterwards
Rows were very hard too, but i kept with the weight i choose which is heavier than last week

Tomorrow is legs, lets see what i achieve

[demonwareltd]

It will be amazing especially as i have been waiting to go there for a while
Prep will be great, cant wait

Thanks for stopping by


Back

T bar rows 3x10
60kg (132lbs) at 10, 10, 10

Bodyweight wide grip pull ups 4x10

Dumbbell rows 4x12
Right - 36kg (79lbs) - 4x12
Left - 32kg (71lbs) - 4x12

Straight bar pulldown 3x12
26kg (57lbs) - 2x12
29 (64lbs) - 9

Bodyweight Chin ups 8, 8, 7

Cable Lat Pulldown
48kg (106lbs) - 10
52kg (115lbs) - 8, 5

Front pulldown
35kg (77lbs) each arm - 10


I struggled big time with pull ups and chin ups. Had a good session, arms really felt it afterwards
Rows were very hard too, but i kept with the weight i choose which is heavier than last week

Tomorrow is legs, lets see what i achieve

Nothing better than hitting legs on a Friday. Set the tone for your weekend and kill that workout Dean!

[Ccm644]

Nothing better than hitting legs on a Friday. Set the tone for your weekend and kill that workout Dean!

I hope i did that


Front squats 3x12
68kg (150lbs) - 3 x 12

Good gain from last week, was hard when getting above 9 to 10 reps

Hack squats 3x12
75kg (165lbs) - 3 x 12

These were ok, gwtting there still killing the calves on the way down

Leg Extensions 3x15
Setting 16 - 3 x 15

These sure kill the legs

Leg Curls 3x15
Setting 12 - 3 x 15

These kill the legs too!

Split squats 2x12
12kg (26lbs) - 12
14kg (31lbs) - 12

My balance is still not great but once i went up the weight it got easier which i found strange

Calve raises 8x20
16 - 8 x 20

Pain.... after 16 reps it kills and feels like my calves have locked up
Good finish to the week and i am looking forward to my day off on Sunday

I have a chicken shish with a pitta for my brothers birthday.... my fitness pal said 415 calories for a large... seemed too little i gave myself 800 for it

Hope you all had a good weekend

[Ccm644]

Yesterdays update

So this weekend i was home in Somerset with my girlfriend seeing my family. To go to the gym it was a little pricey and awkward because family wanted to see me etc. Anyway a few years ago i brought Olympic weights (125kg in weights then a bar) This was at my nans so i went and collected some, to be able to do a workout



EZ bar Military press 3x10
50kg (110lbs) - 9, 8, 7, 6

Side laterals 3x12
10kg (22lbs) - 12, 13, 12

Front laterals 3x10
10kg (22lbs) - 3x10

EZ bar shrugs
50kg (110lbs) - 25, 22, 23

ez bar curls 3x10
30kg (66lbs) - 10, 8, 8

DB curls 3x12
10kg (22lbs) - 10, 14, 14

Lying DB extensions 2x10
10kg (22lbs) - 2x10

EZ bar skull crushers
25kg (55lbs) - 13, 12, 12

With the equipment i had i thought it went well, better than missing a workout.
Also went out for a meal last night with grandparents, had a sirloin steak, few chips, veg and a cold meat starter. Gave myself 1500 calories for it, was no doubt more.

[NaturalPursuit]

way to macgyver that workout! Great mindset man

[Ccm644]

Some food from Sunday but time to move on and get back on track, enjoyed the eats. It could have been alot worse with pizza and deep fat fried things on offer







Some healthier eats from last week

Cheesecake, recipe from Adam



Homemade chicken pizza with no cheese


Avacardo pancakes - wont be doing again



Time to revise and train hard

[Ccm644]

Heavy upper day

Bench 3x5
70kg (154lbs)- 2x8
92kg (203lbs) - 3x5

Row 3x5
70kg (154lbs) - 6
80kg (176lbs) - 3x5

Close grip bench 3x5
73kg (161lbs) - 3x5

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

Bb shrugs 3x8
110kg (243lbs) - 3x8

Curls
32kg (71lbs) - 8, 7
30kg (66lbs) - 8

10 minutes spinning bike
1 minute gentle warm up followed by 8 x 20 second sprints with 40 seconds gentle cycle between each sprint


A hard session every exercise was hard, i upped the weight on everything and this was a struggle but i just made it, felt good after a weekend were my diet was not on track like it normally is.
Added in HIIT with 8 intervals, first few intervals i thought this is not too bad by the end of it i regretting thinking that!!

[Ccm644]

Squats 3x5
60kg (132lbs) - 10, 8
110kg (243lbs) - 5
112kg (247lbs) - 5
115kg (254lbs) - 5

Leg press 2x8
175kg (386lbs) - 2x8

deadlifts 3x5
100kg (220lbs) - 5
130kg (287lbs) - 5
140kg (309lbs) - 3, 3

Straight leg deadlifts
60kg (132lbs) - 3x8
Slow and steady to feel the stretch

Lunges
60kg (132lbs) - 3x5

Calve raises
Stack - 8 x 12
Went slow and steady, felt the burn


Today i had a late workout at 3pm, i do like my early workouts but revision was calling me anyway gym gave me a nice break and i hit the gym really well today, enjoyed it and felt it too.


My workout today
http://youtu.be/g5-u6wDZcig

P.S: i dont know how to put up a youtube clip like you all do. Sorry its a URL

[demonwareltd]

Here you go... Just have to put the last part of the URL, the g5-u6wDZcig and surround it with youtube and then /youtube with square brackets around both words...



By the way - nice video!

[Shazriki]

Good depth on those squats. Seems to be right at the hip crease, nicely done!

[Ccm644]

Good depth on those squats. Seems to be right at the hip crease, nicely done!

Thanks, hopefully there deep enough, I think they could be deeper. Need to get more flexible

By the way - nice video!

Thanks for telling me how. Glad you enjoyed it.

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

Incline BB press 12, 10, 8, 8
64kg (141lbs) - 12
68kg (150lbs) - 10
70kg (154lbs) - 8, 7

Dips 3x12
Bw+14kg (31lbs) - 3x12

Flat flys 3x10
16kg (35lbs) - 10, 10, 7

Chest machine 3x12
32.5kg (72lbs) each arm - 10, 9
30kg (66lbs) - 9

Cable crossover 2x15
11kg (24lbs) - 15
14kg (31lbs) - 8

Today I got flat flys and incline flys the wrong way round but at least I still did them
After flat flys my arms were pretty dead.
Progressed in incline bench

Had a exam today, first one in a long time. It was physiology and tomorrow I have introduction to nutrition.


Trying to do a video clip about my bulk but to be honest confidence in me is not great

Tomorrows back day... May add a few deadlifts practice makes perfect.

[Ccm644]

T bar rows 3x10
60kg (132lbs) at 10, 10, 10

Bodyweight wide grip pull ups 4x10

Dumbbell rows 4x12
Right - 36kg (79lbs) - 4x12
Left - 32kg (71lbs) - 4x12

Straight bar pulldown 3x12
26kg (57lbs) - 10, 12
29 (64lbs) - 10

Bodyweight Chin ups 3x8

Front pulldown
40kg - 10
45kg - 8


Pull ups and chins are a killer. Good session, gym was quiet. Had a early workout then headed to my exam

[TakedaShingen]

T bar rows 3x10
60kg (132lbs) at 10, 10, 10

Bodyweight wide grip pull ups 4x10

Dumbbell rows 4x12
Right - 36kg (79lbs) - 4x12
Left - 32kg (71lbs) - 4x12

Straight bar pulldown 3x12
26kg (57lbs) - 10, 12
29 (64lbs) - 10

Bodyweight Chin ups 3x8

Front pulldown
40kg - 10
45kg - 8


Pull ups and chins are a killer. Good session, gym was quiet. Had a early workout then headed to my exam

Any reason you use different weight for each arm?

[Ccm644]

[QUOTE=TakedaShingen;993573233]Any reason you use different weight for each arm?


in June i broke my arm and got a 10cm plate and 6 screws in my arm.

Since then I just can't lift as much, it had got a lot stronger and my confidence in my arm is a lot better but every single day it swells up massively like it needs draining, I thought it would have went down by now but I am wrong.

All good though.

[TakedaShingen]

[QUOTE=Ccm644;993584263]

Any reason you use different weight for each arm?


in June i broke my arm and got a 10cm plate and 6 screws in my arm.

Since then I just can't lift as much, it had got a lot stronger and my confidence in my arm is a lot better but every single day it swells up massively like it needs draining, I thought it would have went down by now but I am wrong.

All good though.

Well, that certainly is a good reason.

Good on ya for continuing to train. That's an excuse for many. Not for the real folks round here though. Keep it up. Can and will only get stronger.

[Ccm644]

[QUOTE=TakedaShingen;993595543]

Well, that certainly is a good reason.

Good on ya for continuing to train. That's an excuse for many. Not for the real folks round here though. Keep it up. Can and will only get stronger.

Very true
I was a little silly when I broke in as 5 hours before I hit a deadlift PR and was really into the gym so once the op was done

I rode my push bike one handed to the gym and back 10miles in total and did leg machines and front squats

No way did I want 3 months out

I did rest.... The left arm only

[Ccm644]

A video of my Gym



The lifting platforms are good but noting like your gyms

[Ccm644]

I enjoyed the last of 3130 calories today

Front squats 3x12
70kg (152lbs) - 12, 9, 8

Deadlifts instead of hack squats

Leg Extensions 3x15
Setting 16 - 15
Setting 17 - 15, 15

Leg Curls 3x15
Setting 13 - 15, 13
Setting 12 - 15

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

Calve raises 8x20
Setting 15 - 8 x 18-20


I did not have a very good start to the day, come back home after being with the girlfriends and the people i live with have gone away and left the place in a **** state.

Anyway went to the gym and had a good overall session

Update tomorrow

[Ccm644]

Deadlifts

My last PR was the day i broke my arm June 9th 165kg (364lbs)

60kg (132lbs)- 6
100kg (220lbs) - 3
130kg (287lbs) - 1
150kg (331lbs) - 1
170kg (375lbs) - 1 PR
60kg (132lbs) - 20

Went in the gym pissed off and wanting to hit a PR

Going up 20kg (44lbs) was a big jump



Please any comments on how to improve form from the start to be able to get stronger would be great

I know my PR was really bad form

[Ccm644]

Sorry all, posting this post to get to page 11

Where prep has started

Thanks for following during my bulk

[Ccm644]

Sorry all, posting this post to get to page 11

Where prep has started

Thanks for following during my bulk

[Ccm644]

Sorry all,
To page 11

Where prep has started

Thanks for following during my bulk

[Ccm644]

Sorry all,
To page 11

Where prep has started

Thanks for following during my bulk

[Ccm644]

Page 11

[Ccm644]

and again

[NaturalPursuit]

New log for prep!? Still with team demon!?! DETAILS!!!!