Prep for First Show 2013 with Team Demon

[Ccm644]

Hopefully no more accidents

Back to training today was exciting

Cardio
5 mile ride
30 minute treadmill - 4.03 miles, average speed 8.07 mph (7.30 minute a mile)

Squats 3x5
60kg (132lbs) - 8, 5
80kg (172lbs) - 5, 5
100kg (220lbs) - 4, 5,

Leg press 3x8
170 (374lbs) - 8, 8, 10

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

Lunges 3x5
60kg (132lbs) - 5, 5, 5

Standing Calve raises 5x12
20 - 5x12

Sitting calve raise 5x12
120kg (262lbs) - 12
125kg (275lbs) - 12
130kg (286lbs) - 3x12



On my first set at 220lbs my balance on the 2nd rep was not good but it got better, squats felt hard and are a weak point which i will keep hitting until i am happy with them many many years
The treadmill went well and made me sweat loads but it felt good
Happy with the session back and cant wait to hit my chest tomorrow

Had my first refeed today being 150p 400c 72f
Hit it pretty much spot on and was nice, it amazing how 50grams less protein makes a different for hitting macros as everything has protein lol.

[Gym God]

Nice work with getting back to training.

[The Solution]

Very nice 400g of carbs for a refeed! Any good eats?

[TakedaShingen]

My man is back on it! Damn straight.

[curjo]

Welcome back to the iron! Glad it went well, you're doing a great job Dean!

[Ccm644]

Nice work with getting back to training.

Thanks mate

Very nice 400g of carbs for a refeed! Any good eats?

To be honest no not like you guys a simple refeed
I did have mackerel - that was nice
a Plain cake - flour, egg, milk
oats, pasta and rice

My man is back on it! Damn straight.

I am back to kill it

Welcome back to the iron! Glad it went well, you're doing a great job Dean!

Thank you, lets kill the next 12 weeks together

Cardio
5 mile ride
1 HIIT - Crosstrainer, 9 intervals (lvl 12) for 30 seconds with 1 minute rest(lvl 7) 1.9miles

V sit ups with 6 kg
21, 21, 20

Bench 3x5
60kg (132lbs) - 10, 5
80kg (172lbs) - 5
100kg (220lbs) - 4, 5, 5

Row 3x5
60kg (132lbs) - 5
76kg (167lbs) - 5
78kg (171lbs) - 5, 5

Close grip bench 3x5
80kg (176lbs) - 5, 5, 5

DB bench 2x8
38kg (87lbs) - 5
34kg ( 75lbs) - 8, 6

Barbell shrugs 3x8
100kg (220lbs) - 8
110kg (242lbs) - 2x8

Standing Dumbbell curls
16kg (35lbs) - 8, 6
14kg (31lbs) - 8


Well i was happy with this session,bench was exactly the same as squat yesterday lol
DB has gone down a little from a few weeks ago but i will get it back up there

Well last night was the first time in ages i did not wake up for a wee, must of been all the carbs from yesterday soaking up the water
But also this morning i woke up to a real pain on my right foot the outside of it, i think this was yesterday when i was running must of run abit funny, anyway after walking funny/with a limp all day and pushing through hiit i hope it goes asap


Really struggled revising today, hopefully I've done enough for tomorrow

Weigh in tomorrow!!! really want to see these numbers go, its needed

[Rypt1]

Some nice numbers on the bench. Hope the weight keeps moving in the right direction. Keep up the hard (and good) work.

[Ccm644]

Some nice numbers on the bench. Hope the weight keeps moving in the right direction. Keep up the hard (and good) work.

Thanks for stopping by!

I love the motivation from everyone


On a side note - My stitches are out

[demonwareltd]

Thanks for stopping by!

I love the motivation from everyone


On a side note - My stitches are out

Good to hear! Take it easy on the foot. My last prep I had hurt my foot a bit and it made cardio very difficult and HIIT next to impossible.

[tripleh210]

That's awesome your stitches are out dude, and that scar is pretty bad ass if you think about it, not many people can say they poured blood and sweat into the gym...literally!!

Keep up good work bro

[Ccm644]

Good to hear! Take it easy on the foot. My last prep I had hurt my foot a bit and it made cardio very difficult and HIIT next to impossible.

Still hurting today so will do cardio tomorrow, trying to sit down as much as possible

That's awesome your stitches are out dude, and that scar is pretty bad ass if you think about it, not many people can say they poured blood and sweat into the gym...literally!!

Keep up good work bro

Very true, thanks for stopping by

T bar rows 3x10
40kg (88lbs) - 10
65kg (143lbs) - 10
70kg (154lbs) - 9, 7
60kg (132lbs) - 10

Bodyweight wide grip pull ups 4x10
10, 9, 8, 8

Dumbbell rows 4x12
38kg (84lbs) - 4x12 - Right arm
34kg (75lbs) - 4x12 - Left arm

Straight bar pulldown 3x12
24kg (53lbs) - 12
26kg (57lbs) - 2x12

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

This was a solid workout and a success except for a few reps.
Back feeling it which is nice

Long day today.


Weight... well ... it sucks
68.7kg (151.5lbs) today

Up from Saturday, did have a refeed on Monday but overall weight is really been crap this 6.5 weeks of prep
Hopefully the extra cardio is going to help and also by riding so much 25 - 30 miles a week is not helping as no doubt body is used to it

But this weight will be flying off soon !!!

[Ccm644]

Cardio
5 mile bike ride
30minutes. Crosstrainer - 3.72miles 1059metres climbed
Average speed 7.5mph

Front squats 3x12
40kg (110lbs) - 8, 5
65kg (143lbs) - 12, 12
68kg (149.6lbs) - 7, 5

Hack squats 3x12
95kg (209lbs) - 12
100kg (220lbs) - 10, 10

Leg Extensions 3x15 with pauses at the top
13 - 15, 15
14 - 15

Sitted calve raisies 4x20
105kg (231lbs) - 4x20

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

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

Calve raises 4x20
17 - 4x20

Afternoon session today front squats were hard, hack squats went well, got a PR at 220lbs, felt good.
Curls and extensions are always a killer and feel the burn, then hit cardio straight after doing cross trainer making my legs feel like jelly but afterwards felt great. Really enjoyed this cardio apart from the time taking ages! The cycle home was certainly not easy

The foot Feels a lot better but still feeling it there.

Weight was better today going to get an update today which am looking forward to as I don't know what to expect....

[Rypt1]

Nice job on the leg session! Way to go on the hack squat PR, too.

[HARRYBEAST]

subbed but only because you convert your metric crap to lbs for my lazy ass

[The Solution]

Hitting PR's in prep = Winning.

[TakedaShingen]

Those are some good lookin front and hack squats.

[Ccm644]

Nice job on the leg session! Way to go on the hack squat PR, too.

Thank you, leg sessions are always a killer

subbed but only because you convert your metric crap to lbs for my lazy ass

Made me laugh, thanks for subbing

Hitting PR's in prep = Winning.

Was a bonus but only a PR as i have not done them much in the past

Those are some good lookin front and hack squats.

Thanks, really want to improve my legs killer style after prep




Cardio
5 mile bike ride
HIIT sprints 8 x 100 meter sprints followed by 100 meter walk

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

BB press 12, 10, 8, 8
68kg (149lbs) - 12
75kg (165lbs) - 7
72kg (158lbs) - 7
70kg (154lbs) - 10

Dips 3x12
14 (31lbs) - 12, 12, 12

Leg raises
16, 16, 16

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

Chest machine 3x12
30kg (66lbs) - 11, 12, 11

Cable crunches
39kg (86lbs) - 16, 14, 13

Cable crossover 2x15
12kg (26lbs) - 15, 15


Good session flies were hard but solid and bench felt very easy the first set but then was seriously hard
Cable crunches gives you some head rush for sure
Again i forgot my dip belt

My HIIT was outside today, bit cold and wet but went well, was hard 100 meters taking anywhere from 15 - 18 seconds then 1 minute to walk back

Its alot nicer outside then inside







On another note got a update plan last night

202P / 191C / 66F - Macros down by 4P / 30c / 2F

Also another HIIT session put in - By the end i will be cardio king

[The Solution]

Time to grind brother, macro drop and cardio increase! Stay focused.

[Ccm644]

Time to grind brother, macro drop and cardio increase! Stay focused.

Certainly time to grind only 13 weeks left

Still just over 2000 calories

[Gym God]

Certainly time to grind only 13 weeks left

Still just over 2000 calories

13 weeks and just over 2000 calories... You're going to be sliced and diced! Nice....

[Ccm644]

13 weeks and just over 2000 calories... You're going to be sliced and diced! Nice....

Thanks I'm excited.


Ok I have a question

If me and my girlfriend was to cook a meal (for dinner and for lunch) so let's say four portions and I know the macros for it all would it be ok to divide by four and divide macros by four in prep
My concern is that one portion of 100g may have more carbs then another 100g which may have more protein

Or am I over thinking

As my girlfriend made dinner and spilt it in half and I refused to eat it as one bit may of had more carbs etc

Opinions please?





On a side note went out for dinner with the girlfriend with my packed dinner whilst she had a nice looking meal :d

[TakedaShingen]

I cook for my kids every night. We eat the same stuff.

However, I weigh my portions out separately and cook them in a separate pan. That's just me though. We eat well at my house. Plus, majority of my food is pre-cook weight.

Maybe it's overkill, but it works and other than a couple extra dishes it's no more work.

[demonwareltd]

subbed but only because you convert your metric crap to lbs for my lazy ass

I think he did this at my request. I gave him a hard time in the beginning about having to read that metric stuff. At least he doesn't report his weight in stonnes (sp?). I still have yet to figure that one out

[demonwareltd]

Thanks I'm excited.


Ok I have a question

If me and my girlfriend was to cook a meal (for dinner and for lunch) so let's say four portions and I know the macros for it all would it be ok to divide by four and divide macros by four in prep
My concern is that one portion of 100g may have more carbs then another 100g which may have more protein

Or am I over thinking

As my girlfriend made dinner and spilt it in half and I refused to eat it as one bit may of had more carbs etc

Opinions please?





On a side note went out for dinner with the girlfriend with my packed dinner whilst she had a nice looking meal :d

If it's only once in awhile then I would just go with it and not stress. However, if it's an everyday thing, I would probably cook and weigh out the proteins and carb separate and then combine them. This way I know exactly how much of everything I'm getting in one serving. I know during prep I basically cook and eat by myself and my wife and son got to enjoy whatever they wanted. It worked though. I also tended to eat lots of pre-measured foods. Things like egg whites and chicken sausage so I didn't weight or measure anything. Some people weigh out their egg whites, but I refuse to get that anal.

[Ccm644]

I cook for my kids every night. We eat the same stuff.

However, I weigh my portions out separately and cook them in a separate pan. That's just me though. We eat well at my house. Plus, majority of my food is pre-cook weight.

Maybe it's overkill, but it works and other than a couple extra dishes it's no more work.

Thats what i have bee doing i think il stick to that, nothing wrong with a few extra dishes

I think he did this at my request. I gave him a hard time in the beginning about having to read that metric stuff. At least he doesn't report his weight in stonnes (sp?). I still have yet to figure that one out

Very true, i dont even get Stones and now i use my brain to convert kg to lbs rather than google which i did for months lol

If it's only once in awhile then I would just go with it and not stress. However, if it's an everyday thing, I would probably cook and weigh out the proteins and carb separate and then combine them. This way I know exactly how much of everything I'm getting in one serving. I know during prep I basically cook and eat by myself and my wife and son got to enjoy whatever they wanted. It worked though. I also tended to eat lots of pre-measured foods. Things like egg whites and chicken sausage so I didn't weight or measure anything. Some people weigh out their egg whites, but I refuse to get that anal.

Thanks

What was that..... Who weighed egg whites out yesterday? ... .. ME but that is only because it was a egg white bottle


Weight today is 67.7kg (149.3lbs) NEW LOW
I did have to weight myself about ten times around the kitchen and bathroom as once it said 68.4kg but the other 9 times it said 67.7kg

Military press 3x10
40kg (88lbs) - 5
50kg (110lbs) - 8, 6, 5
46kg (103lbs) - 9

Side laterals 3x12
12kg (26lbs) - 9
10kg (22lbs) - 12, 12

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

Dumbell shrug 3x10
44kg (97lbs) - 3x10

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

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

Lying DB curls 3x12
12kg (26lbs) - 8
10kg (22lbs) - 14, 12

Lying DB extensions 3x10
12kg (26lbs) - 3x10

Skullcrushers 2x10
25kg (55lbs) - 11, 11

V bar pulldown 2x12
22kg (48lbs) - 12, 12

So from doing chest yesterday my arms and shoulders where aching today and it did show in the workout, really struggled through most of it
I did skullcrushers, once my mind lets me get the first one done there ok

Last Night took the other half to a Student comedy night
Nice night, but unlucky, we parked in a car park put £5 in got no ticket
Lucky a car park warden was behind us and said im sorry about that i cant refund your money but i will call the office and tell them your reg and you will be ok to park until 12.30am so showed him the car he called told them the situation and reg then said ok its all fine

Walk back to the car with a f ing parking fine for £60 or £30 if paid within a certain time, so i am challenging it as all they need to do is see the cctv


Cardio for the week
25 miles cycling
1 x 30 min treadmill
1 x 30 min crosstrainer
1x HIIT crosstrainer
1x HIIT sprints outside

[demonwareltd]

Congrats on the new low - way to persevere! Time to get after the rest of that there bodyfat!

[Ccm644]

Congrats on the new low - way to persevere! Time to get after the rest of that there bodyfat!

I agree




Had a nice email from ^^ Stan today, sounds like i am on track

Had a nice day doing work for uni etc and took these picture








May do a HIIT session tomorrow but debating it as its legs on Monday

[pman3255]

Great log! Hey I don't have any personal experience, but I think you should stick with education. It's something that will be harder to go back to later in life if you are unhappy. Keep up the good work.

[Ccm644]

Great log! Hey I don't have any personal experience, but I think you should stick with education. It's something that will be harder to go back to later in life if you are unhappy. Keep up the good work.

Thanks for stopping by, great advice!




Cardio
5 miles
HIIT Sprints x 8

Squats 3x5
60kg (132lbs) - 8
80kg (172lbs) - 5
100kg (220lbs) - 5
104kg (229lbs) - 5
107kg (236lbs) - 5

Leg press 3x8
170 (374lbs) - 9
175kg (385lbs) - 8, 8

Straight leg deads 3x5
115kg (253lbs) - 5, 5, 5

Lunges 3x5
60kg (132lbs) - 5, 5, 5

Standing Calve raises 5x12
20 - 5x12

Sitting calve raise 5x12
125kg (275lbs) - 12
130kg (286lbs) - 4x12

HIIT 100m sprints went like this (times)
17.2 secs
16.1 secs
16.6 secs
16.0 secs
15.8 secs
16.8 secs
16.4 secs
16.9 secs


Was a really good session, i have not felt that good doing squats in a long time if was very hard but i felt strong and tight (solid structure) so was happy with this. Legs felt fresh when i got in the gym and all stretched out Would like to up my lunges but my balance is not very good at all on them.
HIIT was 3 hours after my workout and was really hard because legs were tired and the wind was against me but i enjoyed it outside, it was not too cold. I walked back 100 meters taking a minute and then sprint back. Also it was a refeed today.

Cycling home was hard

Tomorrow will be chest and 30 minutes cardio

[Gym God]

Damn! Nice detail on the HIIT.