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  1. #271
    Top Secret Nutrition Rep demonwareltd's Avatar
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    U and those deadlifts . Throwing them in for fun every other workout it seems!
    Stan Beres Jr. - NABBA Competitor

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  2. #272
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    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.
    ___Growing Mentally and Physically ___
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  3. #273
    Inner Builder Ccm644's Avatar
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    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
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  4. #274
    Registered User Rypt1's Avatar
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    That Zaza Bazaar sounds enticing! Workouts looking good. Starting to get real exciting in here with prep around the corner. Keep it up!
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  5. #275
    Inner Builder Ccm644's Avatar
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    Originally Posted by Rypt1 View Post
    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
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  6. #276
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Ccm644 View Post
    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!
    Stan Beres Jr. - NABBA Competitor

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  7. #277
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    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
    ___Growing Mentally and Physically ___
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  8. #278
    Inner Builder Ccm644's Avatar
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    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.
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  9. #279
    PURE INSANITY NaturalPursuit's Avatar
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    way to macgyver that workout! Great mindset man
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  10. #280
    Inner Builder Ccm644's Avatar
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    A bad weekend

    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
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  11. #281
    Inner Builder Ccm644's Avatar
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    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!!
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  12. #282
    Inner Builder Ccm644's Avatar
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    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
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  13. #283
    Top Secret Nutrition Rep demonwareltd's Avatar
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    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!
    Stan Beres Jr. - NABBA Competitor

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  14. #284
    Approaching Infinity Shazriki's Avatar
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    Good depth on those squats. Seems to be right at the hip crease, nicely done!
    [If It Fits Your Macros Crew] - Reversing on foie gras and oreos

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  15. #285
    Inner Builder Ccm644's Avatar
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    Originally Posted by Shazriki View Post
    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

    Originally Posted by demonwareltd View Post

    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.
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  16. #286
    Inner Builder Ccm644's Avatar
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    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
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  17. #287
    Registered User TakedaShingen's Avatar
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    Originally Posted by Ccm644 View Post
    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?
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  18. #288
    Inner Builder Ccm644's Avatar
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    [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.
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  19. #289
    Registered User TakedaShingen's Avatar
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    [QUOTE=Ccm644;993584263]
    Originally Posted by TakedaShingen View Post
    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.
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  20. #290
    Inner Builder Ccm644's Avatar
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    [QUOTE=TakedaShingen;993595543]
    Originally Posted by Ccm644 View Post

    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
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  21. #291
    Inner Builder Ccm644's Avatar
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    A video of my Gym



    The lifting platforms are good but noting like your gyms
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  22. #292
    Inner Builder Ccm644's Avatar
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    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
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  23. #293
    Inner Builder Ccm644's Avatar
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    Deadlifts

    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
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  24. #294
    Inner Builder Ccm644's Avatar
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    Sorry all, posting this post to get to page 11

    Where prep has started

    Thanks for following during my bulk
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  25. #295
    Inner Builder Ccm644's Avatar
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    Sorry all, posting this post to get to page 11

    Where prep has started

    Thanks for following during my bulk
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  26. #296
    Inner Builder Ccm644's Avatar
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    Sorry all,
    To page 11

    Where prep has started

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    Inner Builder Ccm644's Avatar
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    Sorry all,
    To page 11

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  28. #298
    Inner Builder Ccm644's Avatar
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    Page 11
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  29. #299
    Inner Builder Ccm644's Avatar
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    and again
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  30. #300
    PURE INSANITY NaturalPursuit's Avatar
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    New log for prep!? Still with team demon!?! DETAILS!!!!
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