Prep for First Show 2013 with Team Demon

[Ccm644]

Cardio
5 mile bike ride
HIIT crosstrainer 8 intervals at 20 seconds, 50 second rest

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

Hack squats 3x12
100kg (220lbs) - 10, 8, 10

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

Sitted calve raisies 4x20
110kg (242lbs) - 20, 20
115kg (253lbs) - 20, 20

Standing calve raisies
17 - 4x20

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

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

[Ccm644]

No updates since Tuesday sorry all

- Wednesday workout went great until i hit Hiit were i was light headed and this stayed with me until Thursday night, was able to get through Thursdays workout and sweet most of it out.

- Sleep, well it really sh!t, last night about 3 hours
Nights before really bad
this worries me because i know that when i dont get enough sleep for so long i crash and get ill or something

- Prepped a whole weekend of food and it didn't even take me very long which was a bonus

- Weight has been going well hit 65.5kg (144.4lbs)
Weighed myself this morning too

- In a hotel tonight and hit the hardest time in my prep so far

[demonwareltd]

No updates since Tuesday sorry all

- Wednesday workout went great until i hit Hiit were i was light headed and this stayed with me until Thursday night, was able to get through Thursdays workout and sweet most of it out.

- Sleep, well it really sh!t, last night about 3 hours
Nights before really bad
this worries me because i know that when i dont get enough sleep for so long i crash and get ill or something

- Prepped a whole weekend of food and it didn't even take me very long which was a bonus

- Weight has been going well hit 65.5kg (144.4lbs)
Weighed myself this morning too

- In a hotel tonight and hit the hardest time in my prep so far

Shoot me an email Dean when u get some detail with more details on your sleep issues. We will see what we can do to improve that for you.

Sleep at this point is crucial to recovery and keeping yourself from getting sick.

[Ccm644]

At the weekend i pretty much crashed with no sleep, come really run down etc. I knew this was going to happen, i could just feel it. Anyway after 2 nights sleep which has improved where i slept for most of it

Alot better, still slightly tired but over it which is a bonus.

At the weekend i was away Friday until Sunday night with my grandparents, went out to restaurants 4 times and got very strange questions and remarks about my food , ordering salad or green vegetables.


Hit my workout on Monday, was pretty brutal as i was very light headed so doing squats and with my track record it was not a great idea

Cardio
5 mile ride
Crosstrainer HIIT - 10 intervals for 20 seconds with 50 seconds rest

Squats 3x5
60kg (132lbs) - 8
80kg (172lbs) - 5
90kg (198lbs) - 5
100kg (220lbs) - 5, 5, 2

Leg press 3x8
185kg (407lbs) - 8, 8, 8

Straight leg Deadlifts 3x5
110kg (242lbs) - 6
115kg (253lbs) - 5, 5

Sitting calve raise 10x12
135kg (297lbs) - 10x12

Slow squats with a pause
70kg (154lbs) - 4x5

With how i was feeling i was happy with the session i completed. I did have a refeed but didn't enjoy it to be honest just wanted the day to be over to go to bed so in a way i wish i had the refeed today because it feels like i didn't have one.


5/3/13 - today

Cardio
5 mile ride
30 minutes Crosstrainer - 4 miles, average speed 8mph

Bench 3x5
60kg (132lbs) - 8
80kg (172lbs) - 5
97kg (213lbs) - 4
95kg (209lbs) - 5, 5 (just)

Row 3x5
60kg (132lbs) - 5
78kg (171lbs) - 5
75kg (165lbs) - 6, 6

Close grip bench 3x5
78kg(171lbs) - 5, 5, 5

DB bench 2x8
36kg (79lbs) - 2x8

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

Ez curls 3x8
34kg (75lbs) - 8, 8, 8

Back on it today, good chest session. Great cardio session to go with it so all in all i am happy

Hitting posing again today and not happy that i have pretty much done none in a week.
I need to change this, no point in working hard if you cant show it (GET YOUR ARSE IN GEAR DEAN)

Hope everyone is well

[curjo]

Glad to hear you got through it Dean, you're doing a great job and it will all be worth it. I'm gonna hear all kinds of stuff this weekend at my buddies bachelor party I just know it. I'm not to the point where I'm telling people that I'm going to compete so it seems even weirder that I'm going to bring all my food for the weekend. I can handle it though, and you e proven that you can too.

[TakedaShingen]

My man Dean, gettin it done.

Stay the path. You're a beast!

And Jesus at those SLDLs.

[tripleh210]

Great job for getting through it man. I think pushing through all the negative stuff really shows you are truly dedicated and it will show come show day.

[Ccm644]

You guys are why i love this section!!!

Glad to hear you got through it Dean, you're doing a great job and it will all be worth it. I'm gonna hear all kinds of stuff this weekend at my buddies bachelor party I just know it. I'm not to the point where I'm telling people that I'm going to compete so it seems even weirder that I'm going to bring all my food for the weekend. I can handle it though, and you e proven that you can too.

Thank mate, it is all worth it, people will never understand

It doesn't help that no one knows about my show

My man Dean, gettin it done.

Stay the path. You're a beast!

And Jesus at those SLDLs.

Thank man

I will, im not a beast... yet

Thanks

Great job for getting through it man. I think pushing through all the negative stuff really shows you are truly dedicated and it will show come show day.

Thank you, it is great to just keep pushing through


Thank you all






I am very motivated at the moment looking at people who i am competing with (there big guys over 200lbs)

Going to kill prep just so i can come in a lean mother ucker

[The Solution]

Hows your energy as it keeps getting closer?

[Ccm644]

Hows your energy as it keeps getting closer?

Sleep is the only problem at the moment, getting up in the morning (no one wants to so that) but hopefully after a few more decent nights il be ok.

Energy I think it's just about holding up.

Am having more caffeine by a pre workout and a tea a day

I have never been one for caffeine as your body can rely on it.

Thanks for stopping by

[Ccm644]

Hi all

I am going to be 21 next month and I wondered what did you all do?

I want a day or present to remember.

No eating out!!

My family have in there mind throwing all my food out and taking me for a meal (haha good luck to them)

I don't want to

Eat out
Go to a nightclub


Any ideas or suggestions


Thanks all





Also.....


Considering for me and my girlfriend

In a month it is our anniversary and both of our 21st

So we are debating

Going camping (great uk weather haha)
Getting a caravan
Depends if affordable... Going to a cheap self catered holiday

Am thinking for a week at the end of May as this is the time possible for both of us
(Girlfriend finishes uni, she will have interviews in June etc)

What are your thoughts, I am worried about post contest diet. It would be about 2 weeks after the show

Too soon
Gain lots of fat?
I am more than happy to cook every meal and stick to my macros 100%

Thanks all

[The Solution]

LOL @ 21
I had 2 midterms the next day, not a drinker anyways my grandfather died over alcohol abuse, so i have not been a drinker much in my life...
School owned me on my birthday and i turn 25 the end of the month

[Ccm644]

LOL @ 21
I had 2 midterms the next day, not a drinker anyways my grandfather died over alcohol abuse, so i have not been a drinker much in my life...
School owned me on my birthday and i turn 25 the end of the month

Sorry to hear that, ive never been a drinker either whereas my parents and grandparents drink. Me and my brother have once or twice

21 or 25 ... just a number but i want to do something decent

[TakedaShingen]

What do you like to do for fun Dean? You and your lady should do something fun.

I actually was a drinker, and I spent the later part of the night and a good part of the following day in a cell at the police station cuz I'm a dumbass. It'll be 8yrs this March since I've had a sip of alcohol, and I've had a lot more fun since.

My lady and I like to just spend time together, it doesn't really matter what we do. Sometimes we will get a night or two at a bed and breakfast and then just stroll through shops and not even buy a thing. We are notorious people watchers, so we always have a good time. We like the zoo and aquariums. We are super nerds, so a museum is a possibility. A concert. A play. The opera. **** man, you're in England, go to a rave lol.

Take her out on a date. Plan everything. It doesn't have to be fancy, but you should both dress fancy. Sometimes my daughter (she's 10) and I will dress up in full on suit and tie and her in a dress, and go get cheeseburgers haha. It isn't about the event as much as it is about the person you spend it with.

Take a hot air balloon ride. Go golfing. Idk bud, I'm always gettin into stuff with my lady. One of the best times we had all Arnold weekend was going out for ice cream. We laughed and just sat there, and once again, people watched at a world class level.

Go get em bro : )

Oh, and I'm 30. You damn youngsters!

[curjo]

I don't even remember turning 21 that's how eventful it was. I was married and my wife was 6 months pregnant lol. Like Chris said just do something you love to do. Have as much fun as legally possible!

[Ccm644]

What do you like to do for fun Dean? You and your lady should do something fun.

I actually was a drinker, and I spent the later part of the night and a good part of the following day in a cell at the police station cuz I'm a dumbass. It'll be 8yrs this March since I've had a sip of alcohol, and I've had a lot more fun since.

My lady and I like to just spend time together, it doesn't really matter what we do. Sometimes we will get a night or two at a bed and breakfast and then just stroll through shops and not even buy a thing. We are notorious people watchers, so we always have a good time. We like the zoo and aquariums. We are super nerds, so a museum is a possibility. A concert. A play. The opera. **** man, you're in England, go to a rave lol.

Take her out on a date. Plan everything. It doesn't have to be fancy, but you should both dress fancy. Sometimes my daughter (she's 10) and I will dress up in full on suit and tie and her in a dress, and go get cheeseburgers haha. It isn't about the event as much as it is about the person you spend it with.

Take a hot air balloon ride. Go golfing. Idk bud, I'm always gettin into stuff with my lady. One of the best times we had all Arnold weekend was going out for ice cream. We laughed and just sat there, and once again, people watched at a world class level.

Go get em bro : )

Oh, and I'm 30. You damn youngsters!

What i like to do for fun.... Training, motorbikes, listening to music on my own mostly, holidays, films, cooking a nice meal

At least you remember the police station :P

Very true, its not what you do with the time its whos your with which is always taken for granted and the time your with the people you love can not be as good because of this

I think that is really nice with what you do with your daughter, i never dress up. I feel i never have a reason too which is bad

Thank you for all the ideas and good write up

I don't even remember turning 21 that's how eventful it was. I was married and my wife was 6 months pregnant lol. Like Chris said just do something you love to do. Have as much fun as legally possible!

At 21 you may of not remembered it but you certainly had your future set out which sounds like it has worked really well and that is the main thing!! Respect to you


Cardio
5 mile cycle
30 minutes cardio - Treadmill - 30 minutes, 4 miles, 8mph average


T bar rows 3x10
40kg (88lbs) - 10
70kg (154lbs) - 10
75kg (165lbs) - 10, 10

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

Dumbbell rows 4x12
Right -
42kg (92lbs) - 12, 12, 12, 11
Left -
38kg (84lbs) - 12, 12, 12, 12

Straight bar pulldown 3x12
31kg (68lbs) -10, 10, 8

Swiss ball twist
25, 21, 21

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

Crunches on gym ball x 3


Very happy with my session, back was feeling strong and everything went well, competed all pull up reps and added weight to tbar row

I did 30 minutes cardio today first time i have done it 2 days in a row and it killed me honestly was seriously hard.

Weight today 65.2kg (143.7lbs) + 0.7lbs

[demonwareltd]

I would plan something really awesome that both you and your girl enjoy and schedule it for after your show. Consider it a belated anniversary/turning 21 present to the both of you. As for what to do, typically people like to do things that you couldn't do before you turned 21, which is most cases is alcohol. I went out to a bar and had a beer or two with a good friend of mine and just talked. I spent just about every weekend from 19-22 drinking a ton - but there is alot more fun things to do than drink.

My advice though is to do something extra special. Save up money for a trip somewhere for the two of you. Something memorable. Then it would also be a reward for yourself for making it to your first contest. Also, don't worry about food after the show. Eat whatever the hell you want and enjoy yourself. Especially after your first show. Too many people stress over it and to be honest, you bust ass for months beforehand and you need a break mentally to just let loose and do whatever you feel like!

[Ccm644]

I would plan something really awesome that both you and your girl enjoy and schedule it for after your show. Consider it a belated anniversary/turning 21 present to the both of you. As for what to do, typically people like to do things that you couldn't do before you turned 21, which is most cases is alcohol. I went out to a bar and had a beer or two with a good friend of mine and just talked. I spent just about every weekend from 19-22 drinking a ton - but there is alot more fun things to do than drink.

My advice though is to do something extra special. Save up money for a trip somewhere for the two of you. Something memorable. Then it would also be a reward for yourself for making it to your first contest. Also, don't worry about food after the show. Eat whatever the hell you want and enjoy yourself. Especially after your first show. Too many people stress over it and to be honest, you bust ass for months beforehand and you need a break mentally to just let loose and do whatever you feel like!

Sounds like a good idea, thank you

I think eating after my first contest is going to be very hard to be honest, letting go. I dont have a clue what i would want to eat.

I like a few things in prep....

having macros that are very limited so that you have to work out to makes things fit into your macros (e.g. a meal for a special evening)

Also having one day which is a refeed makes you have a day where you look forward to it

[Ccm644]

No diet changes for yesterday Saturday may be a big change.

Found out today the NPA show dates, these shows are tested by drug-testing and poly-graphing programmes. The local one to me would be Sunday July 28th. (would be 11 weeks from my last show)

May be nice to see or compete in a show that is drug tested. But i am not sure about this yet.

[curjo]

I already know what I'm going to eat after my show and its still almost two years away lol!

[Gym God]

Hi all

I am going to be 21 next month and I wondered what did you all do?

I want a day or present to remember.

No eating out!!

My family have in there mind throwing all my food out and taking me for a meal (haha good luck to them)

I don't want to

Eat out
Go to a nightclub


Any ideas or suggestions


Thanks all





Also.....


Considering for me and my girlfriend

In a month it is our anniversary and both of our 21st

So we are debating

Going camping (great uk weather haha)
Getting a caravan
Depends if affordable... Going to a cheap self catered holiday

Am thinking for a week at the end of May as this is the time possible for both of us
(Girlfriend finishes uni, she will have interviews in June etc)

What are your thoughts, I am worried about post contest diet. It would be about 2 weeks after the show

Too soon
Gain lots of fat?
I am more than happy to cook every meal and stick to my macros 100%

Thanks all

Pointers with staying on track for your 21st birthday. Stay away from friends who are not on the same level as you right now. Enjoy the festivities after your show. 21?... OH Canada.... 19 years of age.

[Ccm644]

I already know what I'm going to eat after my show and its still almost two years away lol!

Wow, what do you have in mind?
Cant wait for you to compete, following you all the way!!

Pointers with staying on track for your 21st birthday. Stay away from friends who are not on the same level as you right now. Enjoy the festivities after your show. 21?... OH Canada.... 19 years of age.

Very good pointers That is what i think i will do


Cardio
5 mile bike ride
Crosstrainer intervals - 10 intervals 20 seconds with 50 seconds rest

Flat flys 15, 12, 12
16kg (35lbs) - 15
18kg - 12, 12

BB press 12, 10, 8, 8
70kg (154lbs) - 11
67kg - 9, 7
65kg (143lbs) - 8

Dips 3x12
16kg (35lbs) - 12, 12, 10

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

Chest machine 3x12
30kg (66lbs) - 12, 12, 6
25kg (55lbs) - 8

Cable crossover 2x15
14kg (31lbs) - 14, 10

Good session, wanted to do HIIT outside but weather was crap (as usual) but it was hard!

Chest felt good, i personally feel im getting leaner which is a good sign

[Ccm644]

Cardio
5 mile bike ride

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

Hack squats 3x12
100kg (220lbs) - 10, 11, 8

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

Sitted calve raisies 4x20
110kg (242lbs) - 20
115kg (253lbs) - 20, 20, 20

Standing calve raisies
17 - 20
16 - 3x20

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

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


No HIIT today, going to do it tomorrow which is unlike me normally do all my cardio before my weigh in

Did do some abs, the gym was very busy but still got on what i needed and did what i could

Been doing coursework all day and feels like it is taking forever.

[The Solution]

On point in here man

[Ccm644]

On point in here man

Thank you

Didn't feel like it the last few days,
People i live with being very lazy and taking the piss
Me and the other half going through a "ruff patch" think we both need to step back and enjoy the time together and listen to eachother.


Cardio
8 x 100 meter sprints with 1 minute rest

Military press 3x10
40kg (88lbs) - 5
50kg (110lbs) - 8, 5
47kg (103lbs) - 8
45kg (99lbs) - 8

Side laterals 3x12
12kg (26lbs) - 10, 11, 9

Rear laterals 3x10
10kg (22lbs) - 10, 10, 10

Dumbell shrug 3x10
44kg (96lbs) - 3x10

Single cable curls
Left - 9kg (20lbs) - 11, 12
Right - 11kg(24lbs) - 11, 11

Lying DB curls
Both 12kg (26lbs) - 11, 10, 9

Skullcrushers 2x10
30kg (66lbs) - 12, 12

V bar pulldown 2x12
24kg (53lbs) - 10, 12


Everything felt very weak today, cable curls were different and keep tension through all reps which felt good
Shoulders wasn't great, may of been as i didn't do shoulders last week.

Weight today 143.7lbs the same as Wednesday and up by .7lbs from last week

Going to be having a different diet, really excited to get my plan as it is a route i have never tried and am interested to see the results

Stan said my pictures are looking good which was good

8 weeks to go

[The Solution]

Whats the word on the new diet? What changes to be made?
Do you feel like you are seeing strength loss at 8 weeks out?

[Ccm644]

Whats the word on the new diet? What changes to be made?
Do you feel like you are seeing strength loss at 8 weeks out?

Carb cycling... Just waiting for the plan which is starting Monday

Something I have never tried so it is going to be interesting to see

Strength is going a little, not too much but certainly on some lifts I can feel it going

Keep pushing it!

It's very close and I am getting pretty excited with it all

No doubt going to hit some hard times in prep in the next 8 weeks

[Ccm644]

Today was a rest day... didn't seem to work, i feel dead, which is not a good way to start the week

Got my new plan

High protein, 40 carbs, moderate fat

Then on the third day before bed i have a high carb meal


Going to get harder with all this protein and then buying bits for the show, surprising how much it all adds up but you cant put a price on what you achieve at the end!





I did a posing video in a trunks (really i feel more naked then being naked) sorry guys



Lighting is great but it is getting better still need to practice lots!!

[jpfaherty]

8 weeks out is when I started losing strength, don't stress it too much man.

40 carbs? Welcome to zombie mode.

[Ccm644]

8 weeks out is when I started losing strength, don't stress it too much man.

40 carbs? Welcome to zombie mode.

Am i not in zombie mode already

I am looking forward to it, as i have never been this low and am interested to see what it does and how it feels

I think il be asking for another pre workout for a birthday present to give me a boost