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  1. #301
    Inner Builder Ccm644's Avatar
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    Thumbs up Contest Prep begins Page 11

    Inner Builder… Prep for 2013 with Team Demon

    Hi everyone

    For those who have been following know I am working with Stan to complete at least 1 competition in 2013.
    My bulk has now finished.

    I understand that it is nearly Christmas so not the best time to start but I will be eating with family on Christmas.
    During my 12 week bulk I have gained 10.5lbs just under 0.9lbs a week weighing now 69.4kg (153lbs)

    This is a first controlled bulk which I personally think has gone well starting at 2000calories finishing at 3100 calories with about 6 meals that I have eaten out in restaurants.

    I have enjoyed learning how much you need to slowly increase calories depending on bodyweight, whereas before it is the normal to eat so much over maintenance. I feel as though this has helped me not pile on too much fat, just enough to keep me warm over winter
    Over my bulk I have rode an average of 25 to 30 miles a week, this has been nice that it is my only cardio but could be a little problematic as my body is getting or is used to this. It is something I am going to have to maintain over my prep. Even though it is fine now I think in the last few weeks it will be hard.

    During the 12 weeks I hit PR'S of
    Deadlift – 170kg
    Bench – 113kg (before accident it was 117.5 but well on my way to killing that)
    Squat – 115kg – 5 reps



    My prep starts Saturday 15th December (Today)
    2 weeks before we was originally going to start but am pleased to start earlier

    My shows
    NABBA - West Area Show 2013 Exeter – Under 21 - 5th May – 20 weeks – 141 days
    UKBFF – London & S.E. Championships – Under23 - 12th May – 21 weeks – 148 days

    Cardio will be starting out with
    Cycling 25-30 miles per week
    1 HIIT session
    Diet – 2900
    P – 230 / C – 340 / F – 85

    Stats – In inches

    Waist 31
    Neck 14
    Hips 33
    Chest 39
    Shoulders 45.5
    Biceps R-14 L-13.5
    Forearm R-11.5 L-11
    Thigh R-23 L-22.5
    Calve R-14.5 L-14

    I have not measured my body parts for well over a year but it is something I would like to do on a monthly basis.

    From my own judgement – I am 69.4kg (153lbs) at 16% bodyfat (24.5lbs)
    Hopefully will get down to around 5% meaning a loss of about 17lbs needed

    Start out posing Video


    Starting Supplements
    Optimum Nutrition - Micronized Creatine Monohydrate
    My Protein – Whey Protein Powder
    My Protein – Omega 3

    I hope to complete this prep coming in the best that I can and completing at least one competition, hopefully more. I am going at my prep with none of my family knowing, support from you guys and the girlfriend is all I have at the moment.
    During my prep I hope to learn a lot about Bodybuilding, myself and how I can change my body to look the best it can be, and to be in the best shape so far!

    I hope to learn how to pose properly and overcome the problem of tensing my left bicep, it is somehow a lot harder than my right and is soft when I tense
    After prep I really want to kill deadlifts and squats making my legs bigger and overall strength.

    Let the fat be burnt
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


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    Fat is temporary, strength and muscle is not
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  2. #302
    Inner Builder Ccm644's Avatar
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    Intensity hit a new level today

    Workout time - 55 minutes
    Cardio - 30 minutes ride

    Military press 3x10
    40kg (88LBS) - 5
    46kg (101LBS) - 10, 6
    44kg (97LBS) - 9, 6

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

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

    Dumbbell shrug 3x10
    38kg (84LBS) - 12
    40kg (88LBS) - 2x10

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

    Lying DB curls 3x12
    10kg (22lbs) - 2x11
    10kg (22lbs) - 9

    Lying DB extensions 3x10
    10kg (22lbs) - 12
    12kg (26lbs) - 7
    10kg (22lbs) - 11

    Skull crushers 2x10
    24kg (53LBS) - 2x10

    V bar pulldown 2x12
    21kg(46LBS) - 13
    24kg (53LBS) - 11

    Gym was empty today, just me for most of it.
    Made my rest time minimal today which did affect some reps but made me feel the burn, really enjoyed it

    Day 1 Complete

    141 DAYS TO GO
    Last edited by Ccm644; 12-17-2012 at 11:16 AM.
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


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  3. #303
    Banned The Solution's Avatar
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    Ever considered using a multi brother? you know im in for the ride! Starting out very lean, lets see where it takes ya do work!
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  4. #304
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    Ever considered using a multi brother? you know im in for the ride! Starting out very lean, lets see where it takes ya do work!
    Thanks for commenting, Glad i have you in

    is a multi a multi vitamin? (stop laughing at me)
    ___Growing Mentally and Physically ___
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  5. #305
    Banned The Solution's Avatar
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    you just asked if a Multi is a MULTI vitamins..

    hmmm


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  6. #306
    Demon Fitness - Owner demonwareltd's Avatar
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    Loving the intro Dean, I can feel the energy and motivation bursting off the screen with your update!

    I'll send you an email with some feedback on your posing video but glad to see you are already starting to shoot vids of yourself doing so.

    Also, you will want to pick up a multi-vitamin if you aren't taking one already. My favorites are Animal PAK, Optimen or Orange Triad. Orange Triad has a joint complex included in it which is nice as it's not necessary to take yet another supplement for joint health.
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  7. #307
    Registered User curjo's Avatar
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    Looking good Dean. I'm excited for you! I got a long ways before I start a real prep, it's going to be fun seeing the changes. Keep killin it!
    TEAM DEMON
    Follow my Journey here: http://forum.bodybuilding.com/showthread.php?t=
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  8. #308
    Inner Builder Ccm644's Avatar
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    Originally Posted by The Solution View Post
    you just asked if a Multi is a MULTI vitamins..

    hmmm


    At least i made you smile , to tell you the truth i am so bad at taking tablets e.g. Muti and omega's its not good

    Originally Posted by demonwareltd View Post
    Loving the intro Dean, I can feel the energy and motivation bursting off the screen with your update!

    I'll send you an email with some feedback on your posing video but glad to see you are already starting to shoot vids of yourself doing so.

    Also, you will want to pick up a multi-vitamin if you aren't taking one already. My favorites are Animal PAK, Optimen or Orange Triad. Orange Triad has a joint complex included in it which is nice as it's not necessary to take yet another supplement for joint health.
    I am glad you enjoyed the Intro.

    Start off the way i want to end

    I need to read how to pose properly, my video is based on watching everyone's that competed this year

    I should be taking a multi-vitamin but im useless at being consistent with it. The ones you named are normal shop multi vitamins not the same?

    Originally Posted by curjo View Post
    Looking good Dean. I'm excited for you! I got a long ways before I start a real prep, it's going to be fun seeing the changes. Keep killin it!
    Thanks for dropping in, im excited too. Your prep will come around before you know it, keep pushing hard








    16/12/12

    Day off
    No Cardio

    Diet yesterday - 239P/314C/77F/60 FIBRE
    Diet today - 215P/319C/79F/60 FIBRE

    Went to a American shop today (not many around)

    You all seem to like these never tired one... one day


    5lbs chocolate for 82 dollers

    Anyway my girlfriends brought me some sugar free jello pudding (O shh thats a Christmas present )
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


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    Fat is temporary, strength and muscle is not
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  9. #309
    Demon Fitness - Owner demonwareltd's Avatar
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    I think the normal multi-vitamins you see at the store are better than nothing, but it's my understanding that the vitamins I recommended are more complete and suitable for the rigorous activities we put our bodies through. You really should be taking one though. If you can't remember to take it in the morning each day, just take it everyday along with your post workout shake.

    Don't even try those pop-tarts man, because there is no turning back once you get a taste!

    I can't believe how expensive that 5lb Hershey's bar was! We have them here too and are about $20. Of course, Hershey, PA (where they are made) is about 30 minutes from my house, so that has something to do with the lower cost
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  10. #310
    Banned The Solution's Avatar
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    Pumpkin Pie = Must pick up
    If you can find gingerbread they are even better!

    Get a pill case, and leave out by your scale where you weigh your food, and you wont forget!
    Or when you get your plates out to eat put them on your plates. Cant forget!
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  11. #311
    Registered User tripleh210's Avatar
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    Sick man! I start my prep soon as well...killlll it
    On the Gain Train!

    TEAM WILSON
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  12. #312
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    I think the normal multi-vitamins you see at the store are better than nothing, but it's my understanding that the vitamins I recommended are more complete and suitable for the rigorous activities we put our bodies through. You really should be taking one though. If you can't remember to take it in the morning each day, just take it everyday along with your post workout shake.

    Don't even try those pop-tarts man, because there is no turning back once you get a taste!

    I can't believe how expensive that 5lb Hershey's bar was! We have them here too and are about $20. Of course, Hershey, PA (where they are made) is about 30 minutes from my house, so that has something to do with the lower cost
    Are pop tarts really that good
    All American stuff where i live is soo expensive, i need to move to America

    Originally Posted by The Solution View Post
    Pumpkin Pie = Must pick up
    If you can find gingerbread they are even better!

    Get a pill case, and leave out by your scale where you weigh your food, and you wont forget!
    Or when you get your plates out to eat put them on your plates. Cant forget!
    Great idea, thanks
    I have not seen a Pumpkin Pie for sale but there was a Christmas gingerbread man for sale

    Originally Posted by tripleh210 View Post
    Sick man! I start my prep soon as well...killlll it
    Thanks mate, Prep will be good bet you cant wait to start






    Lower power day

    Cardio - 5 mile ride
    Session time 70 minutes

    Was meant to be upper body power day today, but had a slight pain in my bicep, so gave it a miss... regretting it once I started.


    Squats 3x5
    60kg (132lbs) - 2x8
    110kg (243lbs)- 2, 3
    100kg (220lbs)- 5
    105kg (231lbs)- 5, 5

    Leg press 3x8
    165kg (364lbs) - 8
    170kg (375lbs)- 8
    175kg (386lbs) - 8

    Straight leg deads 3x5
    90kg (198lbs)- 6
    100kg (220lbs) - 5, 5, 5

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

    Standing Calve raises 5x12
    Stack - 5x12

    Leg press sitting 5x12
    85kg (187lbs)- 12
    95kg (209lbs)- 12
    100kg (220lbs)- 3x 12

    Had a bad squatting session, started off with a decent number but wasn't getting the depth, so dropped the weight. Still was not great and felt uncomfortable, was close to walking out

    Been quite a few a weeks now, but been ignoring it. Have got a pain in the left groin area, and it affected my squats today, regardless of a decent warm up. After the squats, the session was good

    Was not as intense as I wanted it, but nevertheless got the work done
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  13. #313
    Registered User TakedaShingen's Avatar
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    Originally Posted by Ccm644 View Post
    Are pop tarts really that good
    All American stuff where i live is soo expensive, i need to move to America



    Great idea, thanks
    I have not seen a Pumpkin Pie for sale but there was a Christmas gingerbread man for sale



    Thanks mate, Prep will be good bet you cant wait to start






    Lower power day

    Cardio - 5 mile ride
    Session time 70 minutes

    Was meant to be upper body power day today, but had a slight pain in my bicep, so gave it a miss... regretting it once I started.


    Squats 3x5
    60kg (132lbs) - 2x8
    110kg (243lbs)- 2, 3
    100kg (220lbs)- 5
    105kg (231lbs)- 5, 5

    Leg press 3x8
    165kg (364lbs) - 8
    170kg (375lbs)- 8
    175kg (386lbs) - 8

    Straight leg deads 3x5
    90kg (198lbs)- 6
    100kg (220lbs) - 5, 5, 5

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

    Standing Calve raises 5x12
    Stack - 5x12

    Leg press sitting 5x12
    85kg (187lbs)- 12
    95kg (209lbs)- 12
    100kg (220lbs)- 3x 12

    Had a bad squatting session, started off with a decent number but wasn't getting the depth, so dropped the weight. Still was not great and felt uncomfortable, was close to walking out

    Been quite a few a weeks now, but been ignoring it. Have got a pain in the left groin area, and it affected my squats today, regardless of a decent warm up. After the squats, the session was good

    Was not as intense as I wanted it, but nevertheless got the work done
    Man, I hear ya. Sometimes I just don't have it. Today was one of those days. It feels like the last week, other than Power Leg day on Saturday, has been garbage.

    Did you do your cardio ride before lifting?
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  14. #314
    Registered User Rypt1's Avatar
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    Sorry to hear about the squat session. Hopefully your groin heals and your workouts hit the intensity you want. Squats are a tough one for me as well in terms of feeling comfortable. If you don't already have one, get a foam roller. Seems to have helped quite a bit. Groin injuries can be tough, might be worth backing off of squats for a few weeks to let it fully heal.
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  15. #315
    Prep Coach NaturalPursuit's Avatar
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    Sorry to hear that bro...hope things heal up quickly!
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  16. #316
    Inner Builder Ccm644's Avatar
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    Originally Posted by TakedaShingen View Post
    Man, I hear ya. Sometimes I just don't have it. Today was one of those days. It feels like the last week, other than Power Leg day on Saturday, has been garbage.

    Did you do your cardio ride before lifting?
    Yer just one of those things that is annoying hopefully we will both have better sessions this week

    I do 2.5 mle ride to the gym then 2.5 mile ride home afterwards

    Originally Posted by Rypt1 View Post
    Sorry to hear about the squat session. Hopefully your groin heals and your workouts hit the intensity you want. Squats are a tough one for me as well in terms of feeling comfortable. If you don't already have one, get a foam roller. Seems to have helped quite a bit. Groin injuries can be tough, might be worth backing off of squats for a few weeks to let it fully heal.
    Thanks for the support
    A foam roller is on the Christmas list cant wait

    Originally Posted by NaturalPursuit View Post
    Sorry to hear that bro...hope things heal up quickly!
    Thanks for the support


    A little bit more info on it


    Probably my own fault, have been on a 8 day routine (2 days lifting 1 day off 4 days lifting 1 day off)
    But as i like to go out at the weekend to my girlfriends or have a weekend day off i have been doing 6 days lifting one day off

    lets see how it goes
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  17. #317
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    Ready to see you get shredded to pieces!

    Hope the groin heals up soon man.
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  18. #318
    Inner Builder Ccm644's Avatar
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    Originally Posted by offroadatv200 View Post
    Ready to see you get shredded to pieces!

    Hope the groin heals up soon man.
    Thanks

    You said you come in small, im going to come in tiny ha hopefully not in the 130s



    Cardio
    5 mile cycle
    Treadmill HIIT (7 intervals)
    Weights workout time - 55 minutes

    6kg Medicine ball v sit ups
    20, 17, 18
    Plank 1 min x 3

    Bench 3x5
    60kg (132LBS)- 2x8
    95kg (209LBS) - 4
    93kg (205lbs) - 5, 4
    90kg (198lbs) - 4

    Row 3x5
    60kg (132lbs)- 5
    82kg (181lbs) - 5
    80kg (176lbs)- 5, 5

    Close grip bench 3x5
    75kg (165lbs) - 5, 4
    73kg (161lbs) - 5

    DB bench 2x8
    38kg (84lbs) - 8 (PR)
    40kg (88lbs) - 4 - my left arm went really quickly

    Bb shrugs 3x8
    100kg (220lbs) - 8
    105kg (231lbs) - 2x 8

    HIIT session
    13.21 mins in total
    1.60 miles in total
    7 intervals at 12mph (19.3kph)
    Followed with 1 minute at 6mph (9.6kph)

    Today I have bicep curls 3x8 a miss. I hit a lot of 4 reps today that 5th was just not there. Pleased with the weight on my bench though
    HIIT was a killer, I was truly killed after that then had to cycle home.
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  19. #319
    Banned The Solution's Avatar
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    You did HIIT before and after your session? or am i reading that wrong?
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  20. #320
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    Originally Posted by The Solution View Post
    You did HIIT before and after your session? or am i reading that wrong?
    After

    Sorry I put it up the top just say Stan can see it clearly so we can keep an eye on the cardio I do.
    So I put it at the start to make it start out

    Then explained it at the end
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  21. #321
    Demon Fitness - Owner demonwareltd's Avatar
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    Thanks Dean and good job with the HIIT. You will learn to love it and hate it at the same time. It's one of those things that suck to do but once you are finished you feel amazing.
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  22. #322
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    Ill be following along from here...we are competing relatively close to each other date wise but in different divisions...do work man!!
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  23. #323
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    Doing work, Nice! Keep over coming those obsticles
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  24. #324
    Prep Coach NaturalPursuit's Avatar
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    wait till 4 weeks out HIIT...post session you feel insane! haha great work!
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  25. #325
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    Thanks Dean and good job with the HIIT. You will learn to love it and hate it at the same time. It's one of those things that suck to do but once you are finished you feel amazing.
    I agree totally, it kills you as you do it but makes you happier for doing it
    Hopefully i think like that during my whole prep.

    Originally Posted by mmafighterskiba View Post
    Ill be following along from here...we are competing relatively close to each other date wise but in different divisions...do work man!!
    Thanks mate, we can hit the good and bad times together

    Originally Posted by Emekaokammor View Post
    Doing work, Nice! Keep over coming those obsticles
    Thanks for stopping by. Nothing is going to stop me hitting this goal. It is going to be a first proper goal achieved within this sport. I also hope to learn lots

    Originally Posted by NaturalPursuit View Post
    wait till 4 weeks out HIIT...post session you feel insane! haha great work!
    I bet you do, i cant wait





    Cardio
    5 mile ride
    Workout time - 70 minutes

    5-10 minute stretch

    Front squats 3x12
    65kg (143lbs) - 12
    67kg (148lbs) - 2x12

    Hack squats 3x12
    70kg (154lbs) - 12
    80kg (176lbs) - 2x12

    Leg Extensions 3x15
    16 - 3x15

    Sitting calve raisies
    90kg (198lbs) - 4x20

    Leg Curls 3x15
    12 - 15
    13 - 15, 11

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

    Standing Calve raises 4x20
    15 - 20, 16, 17, 18

    Stretching certainly helped my groin but i find only back squats really affect it, hopefully it goes soon.
    Good session, i really dont do very well with my breathing on front squats. Legs felt it good today

    Rode home in the rain and got soaked.. fun times

    Diet yesterday: 222P/326C/75F
    Diet today:220P/290C/79F

    Dropping carbs tomorrow by around 30, i dropped some today as i could since i got a email before dinner.

    No affects yet but i sure know that there is alot more cardio to come
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  26. #326
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    Cardio
    5 mile ride
    Workout time - 60 minutes

    Abs
    Hanging leg raises
    20
    1 min Plank
    Sit ups
    20
    1 min rest
    repeat x 3

    Chest

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

    Incline BB press 12, 10, 8, 8
    30kg (66lbs) - 11, 10, 8, 8

    Dips 3x12
    Bw+14kg (31lbs) - 12, 10, 10

    Incline flys 3x10
    16kg (35lbs) - 10, 10, 8

    Chest machine 3x12
    32.5kg (72lbs) each arm - 9 dropped weight to 30kg (66lbs) to get 4 more reps
    30kg (66lbs) - 12, 8
    20kg (44lbs) - 12

    Cable crossover 2x15
    11kg (24lbs) - 11, 13
    9kg (20lbs) - 17

    There was a sign on the gym door saying half will be closed today until 5pm so i wanted until 6.30pm to go to the gym, cant remember last time i worked out that late, i didnt mind it though.
    Anyway got to the gym and half is still shut until it re opens in January's so no barbells just dumbbells.
    Making the gym more and more intense, making it alot harder to get all the reps but making me work harder
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  27. #327
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    Leg day 19/12/12



    This video took forever to load

    Sorry for those that have children the song has swear words in

    Thanks for watching
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  28. #328
    Demon Fitness - Owner demonwareltd's Avatar
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    Originally Posted by Ccm644 View Post


    This video took forever to load

    Sorry for those that have children the song has swear words in

    Thanks for watching
    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
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  29. #329
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    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!
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  30. #330
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    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)
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