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  1. #331
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
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    135 days to go
    Cardio
    5 mile ride

    Dumbbell shoulder press 3x10
    28kg (62lbs) - 10, 10
    30kg (66lbs) - 8

    Side laterals 3x12
    12kg (26lbs) - 12, 10, 11

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

    Dumbbell shrug 3x10
    40kg (88lbs) - 3x10

    Machine Shoulder press
    40kg (88lbs) each arm - 12
    50kg (110lbs) each arm - 10, 9

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

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

    Lying DB extensions 3x10
    12kg (26lbs) - 10,
    10kg (22lbs) - 11

    Skull crushers 2x10
    24kg (53lbs) - 10

    V bar pulldown 2x12
    24 (53lbs) - 12, 8

    Happy with my dumbbell shoulder press, Triceps were very hard didnt go too well.
    Session took 60 minutes
    Enjoyed my session.
    Hopefully can get in another gym for tomorrow

    The gym is now closed until January

    Have a nice weekend all
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  2. #332
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    Awesome video Dean, making me proud and killing that leg workout. I thought you were going to infinite front squats in that first section of the video What do you use to edit your videos? Maybe I can hire you to put one together for me during my next contest prep. Always wanted a kick ass training montage for myself to have and look back on when I'm old and gray. Keep up the great work!

    Stan
    I am glad you enjoyed it.
    I use Windows movie maker, same as Paul i never heard of it until Paul mentioned it
    You got many contest to come yet

    Originally Posted by Shazriki View Post
    Couldn't watch the video for some reason but you are doing some serious work Dean. Macros are looking great for the beginning of the diet too!

    Gyms are always funky around christmas time, just get in and do what you can, the iron will be fully available soon enough!
    Shame you couldnt watch the video, on youtube i cant watch it from my mobile :S who knows why
    I think my macros are a bit higher because of the cardio i have not choose but have to do but are great to start on
    There is one gym in Taunton which is open every day of the year even Christmas Day

    Thanks for stopping by


    Originally Posted by The Solution View Post
    After seeing the video i would suggest a few things
    - Getting a touch lower on squats if possible (seems like you are just touching parellel and maybe going a touch higher as the reps go on)
    - Make sure to complete the full motion on your leg curls and extensions and try adding a slight pause or slower negative on them to get better TUT (time under tension)
    Thanks for stopping by
    Especially with some suggestions

    I totally agree, i know i get lower on my front squats than my normal squats which proves im just not getting low enough. Also viewing back on a squats my ankle come up on every rep... any suggestions

    With curls and extensions i saw when looking back it was more of a swing motion. Slow it down and add a slight pause i will try.

    Thanks
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  3. #333
    Chef Bob The Solution's Avatar
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    Ankle is elevating, then you are not focusing on pushing with your heels or sitting back enough in your squats (pushing hips back)
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  4. #334
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by The Solution View Post
    Ankle is elevating, then you are not focusing on pushing with your heels or sitting back enough in your squats (pushing hips back)
    Agreed. I would also add to the parallel comment that depending on how you feel and your body structure, go as deep as you can with good form, stretch out a lot, and you'll be great. I've found that just to parallel feels better to me than any lower...in the past I've always over exaggerated my range of motion and this offseason I worked on sticking within a full but not over extended ROM. For me, i do not feel it in my lower body as much when i begin going beyond parallel...hope that helped some!
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  5. #335
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
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    Originally Posted by The Solution View Post
    Ankle is elevating, then you are not focusing on pushing with your heels or sitting back enough in your squats (pushing hips back)
    Originally Posted by NaturalPursuit View Post
    Agreed. I would also add to the parallel comment that depending on how you feel and your body structure, go as deep as you can with good form, stretch out a lot, and you'll be great. I've found that just to parallel feels better to me than any lower...in the past I've always over exaggerated my range of motion and this offseason I worked on sticking within a full but not over extended ROM. For me, i do not feel it in my lower body as much when i begin going beyond parallel...hope that helped some!
    Thanks guys! Will improve then posy a video


    Today....

    Cardio
    6-7 mile ride


    Hammering down outside, got to ride to find a gym about 3 miles.... Arrive at gym, hmmm those waterproofs did jack s***

    A proper gym with loads of eqipment bit wired set out but did have some great stuff there
    65kg dumbells :O nice

    Anyway i was training back today and because its not ever day you go to a different gym i didnt stick to my back routine.

    Lat pulldown
    50kg (55lbs) - 12
    77kg (170lbs) - 8, 8, 6

    Dumbbell row
    Right - 35kg (77lbs) - 4x12
    Left - 32.5kg (72lbs) - 4x12

    Front lat pulldown
    35kg (77lbs) each arm 12
    40kg (88lbs) each arm - 8, 7

    Lateral low row - wired machine
    25kg (55lbs) each arm - 10
    30kg (66lbs) each arm - 12, 10

    Seated row
    63kg (139lbs) - 10, 8, 10

    Lateral row
    25kg (55lbs) each arm - 10
    35kg (77lbs) each arm - 10, 10

    Pull ups
    5, 3, 4 - joke

    Deads
    100kg (220lbs) - 8, 8, 8

    Lat pulldown
    50kg (110lbs) - 16, 9


    The ride home, o yes sweaty clothes with wet waterproofs then rain
    Asked someone for the quickest way home (regret) just keep riding and riding and riding....... i got home finally, wet little pissed off with drivers but all in the past now

    Good workout , enjoyed doing something different
    Didnt enjoy asking the man behind the counter to fill my bottle up with water, would have thought they would have a water fountain

    Day off tomorrow
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  6. #336
    Inner Builder Ccm644's Avatar
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    Weight and Cardio

    Cardio this week
    32 miles ridden
    1 HIIT session with 7 intervals

    Weight
    69kg (152.1lbs)
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  7. #337
    Approaching Infinity Shazriki's Avatar
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    Merry christmas dude, hope you enjoy the family time and get some good eats in!
    [If It Fits Your Macros Crew] - Reversing on foie gras and oreos

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  8. #338
    Chef Bob The Solution's Avatar
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    Have a great holiday buddy!!!!
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  9. #339
    PURE INSANITY NaturalPursuit's Avatar
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    Merry Christmas brotha! Hope that food treated ya well!
    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. #340
    Inner Builder Ccm644's Avatar
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    Originally Posted by Shazriki View Post
    Merry christmas dude, hope you enjoy the family time and get some good eats in!
    Originally Posted by The Solution View Post
    Have a great holiday buddy!!!!
    Originally Posted by NaturalPursuit View Post
    Merry Christmas brotha! Hope that food treated ya well!
    Thank you all, was nice to be with the family again, got some great presents which i will take a picture and show

    Eat breakfast and dinner with family (make my own dessert

    Weight was 70.1kg (154.5lbs) Boxing day, hopefully by Saturday it will all be better

    26/12/12

    Cardio
    1km row warm up 4.30 mins
    HIIT - 12 minutes - 8 intervals at 12mph for 20 - 30 seconds


    Squats 3x5
    60kg (132lbs) - 2x8
    100kg (220lbs) - 3x5

    Leg press 3x8
    200kg (440lbs) - 3x8

    Straight leg deads 3x5
    100kg (220lbs) - 6,
    110kg (242lbs) - 5, 5

    Lunges 3x5
    55kg (121lbs) - 3x5

    Standing Calve raises 5x12
    80kg (176lbs) - 3

    Sitting calve raisie 5x12
    50kg (110lbs) - 12, 12, 12, 11, 10

    This was a late workout, at about 7-8pm have been struggling to get in the gym, in one for a week now so all is ok.
    First workout after three days off and it was bad, squats are crap 50lbs over body weight is a bit of a joke, groin still is not right but i think i have figured out the problem of me struggling to go deeper and my heal coming up. My shoes!! took then off and felt so much more solid and better.

    HIIT was hard again but felt great ten minutes after i did it



    27/12/12

    Cardio
    10 mins on bike 3.6km
    170 calories 10 mins on Cross trainer
    10 mins on bike 3.6km
    1km row 4.30 minutes


    Bench 3x5
    60kg (132lbs)- 2x8
    92.5kg (204lbs) - 5, 5, 5

    Row 3x5
    60kg (132lbs) - 5 ,5
    80kg (176lbs) - 5, 5, 5

    Close grip bench 3x5
    72.5kg (160lbs) - 5, 5,

    DB bench 2x8
    38kg (84lbs) - 8, 6

    Dumbbell shrugs 3x8
    40kg (88lbs) - 10, 9
    42.5kg (97lbs) - 8

    Bb curls 3x8
    30kg (66lbs) - 10, 8, 9

    Leg raises
    18, 17, 16

    Sit ups with 10kg (22lbs)
    23, 24, 22

    Better session today, enjoyed it and the cardio felt great
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  11. #341
    Chef Bob The Solution's Avatar
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    Weight will be back in no time brother.
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  12. #342
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    Weight will be back in no time brother.
    Thank you, think im going to be happy with form then weight comes after

    Cardio
    260 calories 15 minutes crosstrainer
    10 minutes bike 3.5km


    T bar row 3x10
    40kg (88lbs) - 10
    60kg (132lbs) - 10
    70kg (154lbs) - 6
    65kg (143lbs) - 8, 7

    Lat pulldown
    Setting 11 - 10
    Setting 12 - 10
    Setting 13 - 9, 8

    Wide grip pull ups
    Bodyweight 7, 7, 5

    Dumbbell row 4x12
    Left
    32kg (71lbs) - 12
    34kg (75lbs) - 12, 12, 12
    Right
    36kg (79lbs) - 12
    38kg (84lbs) - 12, 12, 12 (PR)

    Seated cable row
    100 (lbs i think) - 9, 11, 11

    Straight arm pulldown 3x12
    45kg (99lbs) - 12
    50kg (110lbs) - 12, 12

    Deadlifts
    60kg (132lbs) - 10
    105kg (231lbs) - 12, 9

    65mins session without cardio

    Good overall session, really enjoying the cardio (a good change from cycling every day)
    I really enjoyed just having my own music in the gym, it was a early start which i like (just too lazy to always get up)


    My Christmas presents

    Food and Creatine, cant wait to try but saving it for when i am more into prep

    Foam roller
    A massive book
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  13. #343
    Inner Builder Ccm644's Avatar
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    Cycling - 15 mins - 5.4km

    Military press 3x10
    45kg (99lbs) - 11
    47.5kg (105lbs) - 9, 8
    50kg (110lbs) - 6

    Arnold press 3x8
    20kg (44lbs) - 9, 8, 8

    Lat raises
    12kg (26lbs) - 12
    14kg (31lbs) - 8, 7

    Front raises
    12kg (26lbs) - 10, 10, 9

    Incline barbell press
    60kg (132lbs) - 15
    65kg (143lbs) - 12
    70kg (154lbs) - 8

    Incline flys 3x10
    14kg (31lbs) - 12
    16kg (35lbs) - 10, 10

    Chest press machine 3x12
    Setting 11 - 12
    Setting 15 - 12
    Setting 18 - 8

    Fly machine
    Setting 10 - 8
    Setting 8 - 12
    Setting 9 - 8

    Did a bit of a mix today and then having a day off tomorrow and starting my normal routine Monday back to having two days off as this is what i should have been doing.
    Also next week cardio will be back to cycling etc, i was meant to cycle to the gym this week but with family around and bad weather i did cardio in the gym for the week and really enjoyed it

    Decent solid session for arms and chest, nice to have different equipment to use
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  14. #344
    Chef Bob The Solution's Avatar
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    Nice looking volume.
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  15. #345
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    Nice looking volume.
    Yes I did really enjoy the volume, it was not planned and was just about 80 minutes with cardio, should of done more cardio
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  16. #346
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Ccm644 View Post
    Thank you, think im going to be happy with form then weight comes after

    Cardio
    260 calories 15 minutes crosstrainer
    10 minutes bike 3.5km


    T bar row 3x10
    40kg (88lbs) - 10
    60kg (132lbs) - 10
    70kg (154lbs) - 6
    65kg (143lbs) - 8, 7

    Lat pulldown
    Setting 11 - 10
    Setting 12 - 10
    Setting 13 - 9, 8

    Wide grip pull ups
    Bodyweight 7, 7, 5

    Dumbbell row 4x12
    Left
    32kg (71lbs) - 12
    34kg (75lbs) - 12, 12, 12
    Right
    36kg (79lbs) - 12
    38kg (84lbs) - 12, 12, 12 (PR)

    Seated cable row
    100 (lbs i think) - 9, 11, 11

    Straight arm pulldown 3x12
    45kg (99lbs) - 12
    50kg (110lbs) - 12, 12

    Deadlifts
    60kg (132lbs) - 10
    105kg (231lbs) - 12, 9

    65mins session without cardio

    Good overall session, really enjoying the cardio (a good change from cycling every day)
    I really enjoyed just having my own music in the gym, it was a early start which i like (just too lazy to always get up)


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  17. #347
    PURE INSANITY NaturalPursuit's Avatar
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    awesome presents and SICK volume! You know how much i love my volume! great work!
    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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  18. #348
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    AWESOME Christmas presents! Love both Arnold's book and Pumping Iron. Cant' tell you how many times I've watched that DVD!
    Its going to be a mission to read it!

    Originally Posted by NaturalPursuit View Post
    awesome presents and SICK volume! You know how much i love my volume! great work!
    You do love volume, cheers for stopping by



    Cardio
    10 mile ride 50-55 minutes


    Bench 3x5
    60kg (132lbs)- 2x8
    92.5kg (204lbs) - 5
    95kg (209lbs) - 6
    97.5kg (215lbs) - 5

    Row 3x5
    60kg (132lbs) - 5
    80kg (176lbs) - 5, 5, 5

    Close grip bench 3x5
    72.5kg (160lbs) - 5
    75kg (165lbs) - 5, 5

    Incline DB bench 2x8
    38kg (84lbs) - 8, 7

    Incline barbell press
    85kg (187lbs) - 4
    80kg (176lbs) - 4, 3

    Dumbbell shrugs 3x8
    40kg (88lbs) - 10, 10, 10

    Bb curls 3x8
    30kg (66lbs) - 10, 9, 8

    Happy with my bench press with no spotter (not wise i know) my arm is hurting tonight though. Mum wants me to go back to the doctors or hospital.
    I had a long bike ride there in the wet, when i got to the gym i was dripping wet. Taking 3 layers off and still wet, but all good fun

    Have a great day and night everyone

    Happy new year!!!!

    Take Care and enjoy yourselves



    Tomorrow i am going to take squats very slow and begin from the start, weight right down and form spot on.

    I would like to be in control with walking the weights out
    The weights on my back
    The depth
    The squeeze
    Hopefully this will make my squats stronger and my confidence better

    So that my squat can leave my bench behind instead of my bench nearly overtaking my squat
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  19. #349
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by Ccm644 View Post


    I had a long bike ride there in the wet, when i got to the gym i was dripping wet. Taking 3 layers off and still wet, but all good fun
    You're an animal. Keep up the good work brah
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  20. #350
    Registered User Rypt1's Avatar
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    Originally Posted by jpfaherty View Post
    You're an animal. Keep up the good work brah
    This ^^ Some very strong lifts. Keep up the hard work!
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  21. #351
    Registered User curjo's Avatar
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    That's determination right there! I don't like walking to my car when it's raining out!
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  22. #352
    Chef Bob The Solution's Avatar
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    Someone got HOOKED UP!!! Nice!!!
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  23. #353
    Registered User TakedaShingen's Avatar
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    I wish more people would start thinking about their squats like that. None of these half-reps, and borderline dangerous form. Good job right there. Sometimes it's hard to put the ego aside and stop worrying about the number of plates, and start worrying about the technique.

    Good looking routine you got goin here. I like seeing this kind of dedication.
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  24. #354
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by TakedaShingen View Post
    I wish more people would start thinking about their squats like that. None of these half-reps, and borderline dangerous form. Good job right there. Sometimes it's hard to put the ego aside and stop worrying about the number of plates, and start worrying about the technique.

    Good looking routine you got goin here. I like seeing this kind of dedication.

    YES!!! Great work man
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  25. #355
    Operation: Stupid Lean red_cat's Avatar
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    Originally Posted by Ccm644 View Post
    I had a long bike ride there in the wet, when i got to the gym i was dripping wet. Taking 3 layers off and still wet, but all good fun
    That's some dedication right there, man.
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  26. #356
    Inner Builder Ccm644's Avatar
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    WOW guys thank you

    What a start to 2013 with all these replys

    Originally Posted by jpfaherty View Post
    You're an animal. Keep up the good work brah
    Thanks for stopping by, hopefully the hard work will show in May

    Originally Posted by Rypt1 View Post
    This ^^ Some very strong lifts. Keep up the hard work!
    Thanks, My bench never lets me down

    Originally Posted by curjo View Post
    That's determination right there! I don't like walking to my car when it's raining out!
    My only way to get to the gym unless i ask for a lift, once your wet when your soaked it makes no difference ha

    Thanks Curjo

    Originally Posted by The Solution View Post
    Someone got HOOKED UP!!! Nice!!!
    Thanks for stopping by

    Originally Posted by TakedaShingen View Post
    I wish more people would start thinking about their squats like that. None of these half-reps, and borderline dangerous form. Good job right there. Sometimes it's hard to put the ego aside and stop worrying about the number of plates, and start worrying about the technique.

    Good looking routine you got goin here. I like seeing this kind of dedication.
    This is soo true, many people think if they squat half or quater reps with lots of plates there strong but once you get them to do a proper squat the plates soon fall off

    Thanks for commenting

    Originally Posted by NaturalPursuit View Post
    YES!!! Great work man
    Thank you

    Originally Posted by red_cat View Post
    That's some dedication right there, man.
    Thanks, nice to have you stopping by

    HIIT
    8 intervals at 20 seconds


    Squats 3x5
    40kg (88lbs) - 8, 6, 5 - Low bar
    40kg (88lbs) - 7, 5 - High bar

    70kg (154lbs) - 6 - Low bar
    70kg (154lbs) - 6, 6 - High bar

    90kg (198lbs) - 5 - Low bar
    90kg (198lbs) - 5 - High bar

    60kg (132lbs) - 3, 12 -High bar

    Leg press 3x8
    200kg (441lbs) - 5, 7, 7
    100kg (220lbs) - 15, 15, 15

    Straight leg deads 3x5
    100kg (220lbs) - 5, 5
    110kg (243lbs) - 5

    Standing Calve raises 5x12
    80kg (176lbs) - 5x12

    Sitting calve raisie 5x12
    50kg (110lbs) - 5x12

    HIIT
    8 intervals at 20 seconds
    1.6mikes
    190 calories
    12 min
    Set a interval timer up on my phone, one minute rest 35 second intervals (the treadmill takes 10-15 seconds to get to the speed i want)


    A long session today i was not too worried about a intense workout, just took my time to work on my form
    Il write more on my squats later, they were ok

    HIIT was good, i enjoyed doing it, each time is an achievement


    Last night was good, went out to my girlfriends friends house and played some games and watched the London fireworks, it was good. Had my salmon and rice while they all eat there bits.

    Hope you all enjoyed yours!!
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    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


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  27. #357
    Operation: Stupid Lean red_cat's Avatar
    Join Date: Jan 2009
    Location: United States
    Stats: 6'2", 205 lbs
    Posts: 6,534
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    red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000) red_cat has reached the pinnacle! Best possible rank! (+1000000)
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    Probably one of the best New Years I've ever had was five years ago in London watching the fireworks. We were directly across from the Eye...sweet stuff. You Brits know how to party.
    *Liquid Sun Rayz Competition Tanning - Sponsored Athlete* - www.liquidsunrayz.com - Instagram: @liquidsunrayz and @red_cat03 -

    Continuing Off-Season Log (Latest Reboot): http://forum.bodybuilding.com/showthread.php?t=135668431&p=1260246531&viewfull=1#post1260246531

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  28. #358
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
    Stats: 5'5", 146 lbs
    Posts: 1,683
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    New Year, time to retrain form

    Here are some video clips from today, trying to check my form

    Hope its not too long



    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


    Please write any thoughts

    New youtube channel - http://www.youtube.com/channel/UCGUS...w?feature=mhee

    Or search - Inner Builder
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  29. #359
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
    Stats: 5'5", 146 lbs
    Posts: 1,683
    Rep Power: 356
    Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000)
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    5 min row warm up

    T bar row 3x10
    40kg (88lbs) - 8
    60kg (132lbs) - 10
    65kg (143lbs) - 10, 10

    Wide Grip Pull ups
    10, 8, 8

    Lat pulldown
    Setting 11 - 9
    Setting 12 - 10, 9

    Dumbbell row 4x12
    34kg (75lbs) - 12, 12, 12,12
    38kg (84lbs) - 12, 12, 12, 12

    Seated cable row
    100 - 11
    120 - 10, 8

    Straight arm pulldown 3x12
    45kg (99lbs) - 12
    50kg (110lbs) - 9
    45kg (99lbs)-11

    Was having today as a day off to spend with family as was meant to be home today but now going today, bit of a late decision so workout was a late one which i not very used to.

    I do want a lat pulldown in the gym i am at home.
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  30. #360
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
    Stats: 5'5", 146 lbs
    Posts: 1,683
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    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
    ___Growing Mentally and Physically ___
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