Prep for First Show 2013 with Team Demon

[Ccm644]

Damn! Nice detail on the HIIT.

Thanks mate, had the other half with a stop watch

[fltallpaul]

Nothing like outdoor cardio.

[Ccm644]

Nothing like outdoor cardio.

Totally agree, alot nicer


A smoothie from the weekend


Refeed

Cake


homemade pizza base


Homemade Pizza mmmmmmmm was amazing

[TakedaShingen]

Lookin good in here. Comin back with a vengeance!

[Ccm644]

Lookin good in here. Comin back with a vengeance!

Thanks mate, hitting each week hard as it will soon go by


Cardio
5 mile cycle
30 minutes crosstrainer -
3.77 miles at 7.5mph
1407 meters climbed


Bench 3x5
60kg (132lbs) - 8, 6
80kg (172lbs) - 5
100kg (220lbs) - 5, 4
96kg (212lbs) - 4
80kg (172lbs) - 8

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

Close grip bench 3x5
78kg (172lbs) - 5
74kg (163lbs) - 5, 5

DB bench 2x8
36kg (79lbs) - 6.5
34kg (75lbs) - 5.5, 5


Barbell shrugs 3x8
110kg (243lbs) - 8, 8,9

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


So after a killer squat session yesterday and a great refeed i was ready to kill it today but i really struggled with the weight not hitting what i hit last week which was a shame but chin up and keep killing what i can

Cardio went well was going to use the treadmill but foot pain has not gone fully.

[The Solution]

You starting to lose strength?? How many weeks out are you?

[Ccm644]

You starting to lose strength?? How many weeks out are you?

12 weeks, 3 days

Hopefully it was just a off day

[Rypt1]

You'll notice that as you get deeper into prep, the pressing movements seem to be the first to go. Still putting up some nice numbers, though. Just keep pushing as hard as you can

[demonwareltd]

You starting to lose strength?? How many weeks out are you?

If I had to cycle both ways to the gym I would probably be putting up half the weight Dean has been He is one crazy, dedicated mofo though.

[Ccm644]

You'll notice that as you get deeper into prep, the pressing movements seem to be the first to go. Still putting up some nice numbers, though. Just keep pushing as hard as you can

Thank, il keep it up

If I had to cycle both ways to the gym I would probably be putting up half the weight Dean has been He is one crazy, dedicated mofo though.

Cyclying there is just cold, cycling home after HIIT or cardio is a killer

Thanks for the motivation

[offroadatv200]

Ive been lurking around here still, just little time to respond.

Hate to hear about the head injury and i hope it is feeling better. Head injuries are no fun and no joke.

How are you feeling with the prep? Leaning out nicely?

[Ccm644]

Ive been lurking around here still, just little time to respond.

Hate to hear about the head injury and i hope it is feeling better. Head injuries are no fun and no joke.

How are you feeling with the prep? Leaning out nicely?

Hi mate

Thanks for stopping by, i bet your busy with your new toy
Prep is feeling fine, alot of cardio this week and the next 12 weeks
Getting leaner still a way to go
Yesterday diet was a little harder because it was the day after a refeed.


Cardio
5 mile ride
1 HIIT session - 8 x 16-17 seconds sprints then 1 minute walk


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

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

Dumbbell rows 4x12
38kg (84lbs) - 2x12 40kg (88lbs) - 10, 10
34kg (75lbs) - 2x12 36kg (79lbs) - 12, 12

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

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

Cable crunches
39kg (86lbs) - 13
37kg (82lbs) - 13, 13

V sit ups 6kg (13lbs)
20, 20


Good session today by the end of it i was smoked, truly finished. Glad with how it went
Have not done to much work today as been trying to fix the other halfs car
No diet changes

67.2kg (148.15lbs) New Low -1.1lbs best loss yet

Was really tired this morning then weighed myself and boy i was buzzing

[tripleh210]

Congrats on new low man!

[Ccm644]

Congrats on new low man!

thank you mate


Cardio
5 mile bike ride
HIIT - 8 x 100 meter sprints followed by 1 minute walk

Front squats 3x12
40kg (110lbs) - 6
65kg (143lbs) - 12, 12, 12

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

Leg Extensions 3x15 with pauses at the top
14 - 15, 13, 12

Sitted calve raisies 4x20
105kg (231lbs) - 20
110kg (242lbs) - 3x20

Leg Curls 3x15 with pause
14 - 13
13 - 14, 12

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

Calve raises 4x20
18 - 4x 20

Great session today, really enjoyed it and was motivated
Had the girlfriend train and do HIIT with me today which was good
I had done all my cardio, gym workout and shower by 9am which felt good
Squats both front and split was killer

Needed to be back as had a bloke come to go through some software to help me

Diet going well, going to do lots of packing food as going to see family and stay in a hotel (all meeting up away from home)

Hope your all well

[Ccm644]

Cardio
5 mile bike ride
Crosstrainer - 3.56 miles, 1382 meters climbed, average speed - 7.15mph

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

BB press 12, 10, 8, 8
69kg (149lbs) - 12
75kg (165lbs) - 9, 7
73kg (161lbs) - 5
60kg (132lbs) - 8

Dips 3x12
14 (31lbs) - 12, 11, 12

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

Chest machine 3x12
30kg (61lbs) - 11, 10, 10

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

Not too bad session, cardio was hard. I was really tired last night and am still today, slept well and went abed early.
Had the choice to get a lift to the gym and back today but decided not to as i cycled and still got in the gym before my girlfriend

I wanted to do it tomorrow but i did it today instead ...... measurements and a posing video

[curjo]

Shoulders are looking real good in your rear double bi Dean! Keep pushing!

[tripleh210]

Shoulders are looking real good in your rear double bi Dean! Keep pushing!

Agreed!! Keep up good work bro you are in great shape so far!

[Ccm644]

Shoulders are looking real good in your rear double bi Dean! Keep pushing!

Agreed!! Keep up good work bro you are in great shape so far!

Thanks for watching guys, still got 12 weeks to kill it



Added a new contest prep section
http://innerbuilder.weebly.com/contest-prep.html

Just updates how i am finding it and also stats of my body measurements etc

[The Solution]

Shoulders and back stick out as your strong points IMO. Good work man.

[demonwareltd]

You have come along way since we started Dean - great work! Couple of quick pointers... On your side poses (side chest, side triceps, side relaxed), turn at your waist towards the camera (stage). It makes your waist look smaller. Also on the side relaxed poses, flex your arm closes to the stage straight down (like a side triceps pose).

Much improved over last time though - great job!

[TakedaShingen]

What Stan said ^^^

And don't forget about those legs. Start from the ground on each pose. That helped me a ton. Set the base and spread the floor with those heels.

Lookin good kid!

[Ccm644]

Shoulders and back stick out as your strong points IMO. Good work man.

Thank you, that is a bonus as I didn't think my back was a strong point

You have come along way since we started Dean - great work! Couple of quick pointers... On your side poses (side chest, side triceps, side relaxed), turn at your waist towards the camera (stage). It makes your waist look smaller. Also on the side relaxed poses, flex your arm closes to the stage straight down (like a side triceps pose).

Much improved over last time though - great job!

Great news, thank you. I will try that with the waist and send a picture

Great to know I have come along way

What Stan said ^^^

And don't forget about those legs. Start from the ground on each pose. That helped me a ton. Set the base and spread the floor with those heels.

Lookin good kid!

Thank you, I will keep at it!!



cardio
5 mile ride

Military
40kg (88lbs) - 8
55kg (120lbs) - 6, 5, 5, 3

Dumbbell press
28kg (59lbs) - 8, 6
24kg (53lbs) - 8, 8

Machine shoulder press
Each side
40kg (88lbs)- 8
50kg (110lbs)- 8
60kg (132lbs) - 5, 5

Side laterals
14kg (31lbs) - 3x7

Ez curls
34kg (75lbs) - 8, 7, 5

Skullcrushers
30kg (66lbs) - 8 , 8

Hammer curls
Right - 14kg (31lbs) - 8.
16kg (35lbs) - 6
Left - 12kg (26lbs) - 8, 8

Went in the gym today to do shoulders and arms. I didn't go by my normal routine or reps just wanted to go do what I wanted to do today and by the end I wanted to do more arm work but my arm was so swollen I called it a day.

With my family at a hotel with 2 days of food ha took me ages to get ready.

I also have to admit I am really not very good at do abs often I just find them a bit boring and its sort of like when I was training with friends at 16/17 all they ever wanted to do us abs abs abs and biceps

So any way to make it fun? Or just shut up and do it

Have a nice weekend

[demonwareltd]

Thank you, that is a bonus as I didn't think my back was a strong point



Great news, thank you. I will try that with the waist and send a picture

Great to know I have come along way



Thank you, I will keep at it!!



cardio
5 mile ride

Military
40kg (88lbs) - 8
55kg (120lbs) - 6, 5, 5, 3

Dumbbell press
28kg (59lbs) - 8, 6
24kg (53lbs) - 8, 8

Machine shoulder press
Each side
40kg (88lbs)- 8
50kg (110lbs)- 8
60kg (132lbs) - 5, 5

Side laterals
14kg (31lbs) - 3x7

Ez curls
34kg (75lbs) - 8, 7, 5

Skullcrushers
30kg (66lbs) - 8 , 8

Hammer curls
Right - 14kg (31lbs) - 8.
16kg (35lbs) - 6
Left - 12kg (26lbs) - 8, 8

Went in the gym today to do shoulders and arms. I didn't go by my normal routine or reps just wanted to go do what I wanted to do today and by the end I wanted to do more arm work but my arm was so swollen I called it a day.

With my family at a hotel with 2 days of food ha took me ages to get ready.

I also have to admit I am really not very good at do abs often I just find them a bit boring and its sort of like when I was training with friends at 16/17 all they ever wanted to do us abs abs abs and biceps

So any way to make it fun? Or just shut up and do it

Have a nice weekend

I am the same way with abs. I find them extremely boring and don't much care for them. I usually did mine along with my cardio in the early AM before work to get them out of the way. Then in the evening could focus solely on lifting hard.

Another option that I know works for some guys is to put them first in your workout. This way you have to do them before getting to your other bodyparts. If you leave them for the end, you are more likely to skip them and just go home

[Ccm644]

I am the same way with abs. I find them extremely boring and don't much care for them. I usually did mine along with my cardio in the early AM before work to get them out of the way. Then in the evening could focus solely on lifting hard.

Another option that I know works for some guys is to put them first in your workout. This way you have to do them before getting to your other bodyparts. If you leave them for the end, you are more likely to skip them and just go home

Very true words, it always leave to the end kind of thing


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

Leg press 3x8
170kg (374lbs) - 9
175kg (386lbs) - 8, 8

Straight leg deads 3x5
115kg (253lbs) - 6,
120kg (262lbs) - 5, 5

Standing Calve raises 5x12
20 - 12

Sitting calve raise 5x12
130kg (286lbs) - 4x12
135kg (298lbs) - 5x12


Slow squats with a pause
50kg (110lbs) - 5, 8
60kg (132lbs) - 5, 5, 5
70kg (154lbs) - 5


Woke up late jumped on the push bike and killed it to the gym
Happy with my workout, got the same squats as last week, it felt good and straight leg deads felt good except i felt my tricep pull but stretched it out and it all seems good

Didn't do lunges did pause squats instead never have done this before but it felt good and hard. Hopefully these will help my squats

I also was meant to have a refeed but didn't i am saving it for valentines day ... love is in the air lol

So that will be good

I made this


Thank you The Solution, great recipe and nice

[Ccm644]

I forgot cardio

Cardio
5 mile ride
HIIT Crosstrainer
12 minutes
1.43 miles
8 intervals 20 seconds at level 15
50 seconds rest

Didn't do HIIT outside in the wet/snow

[The Solution]

A lil bread pudding eh ?

[Ccm644]

A lil bread pudding eh ?

Yes

Yer i had all the ingredients next to me but didn't put in protein or baking powder

Why??? i dont know it was right there lol

[Ccm644]

Pancake Day!!


Got some walden farms pancake syrup for Christmas not opened or tried it

Might treat myself today

[red_cat]

Pancake Day!!


Got some walden farms pancake syrup for Christmas not opened or tried it

Might treat myself today

Don't get too crazy there with your syrup. lol

[Ccm644]

Don't get too crazy there with your syrup. lol

Love it, made me laugh

I did have some, very strong!! you only need a little bit as its soo sweet, i would like to try it with oats



Cardio
5 mile cycle
30 minutes run - 3.72miles, 7.5mph, 8 minute mile

Bench 3x5
60kg (132lbs) - 10
80kg (172lbs) - 6
96kg (212lbs) - 5, 5
94kg (207lbs) - 5

Row 3x5
60kg (132lbs) - 5
80kg (172lbs) - 5
76kg (171lbs) - 6 , 6
60kg (132lbs) - 10

Close grip bench 3x5
76kg (167lbs) - 5, 5, 5

DB bench 2x8
36kg (79lbs) - 8, 7
30kg (66lbs) - 10

Barbell shrugs 3x8
110kg (242lbs) - 8, 8, 8

Ez curls 3x8
32kg (70lbs) - 8, 8, 8


Lovely early session this morning, i do struggle eating before these sessions as dont feel very hungry but then other days in the morning i want to eat loads
Good session with the cardio too, when your running 30 minutes takes forever ha
I was the only one in the gym so asked the cleaner to spot me, he doesn't train but spotted me better than most people do who train