Prep for First Show 2013 with Team Demon

[Ccm644]

I just want to commend you on the your decision to seriously pursue bodybuilding, especially while making the transition to college life. I'm sure anybody here who has been to college can recognize the amount of work and dedication it will take on your part to succeed and I no doubt believe you will. You have shown great maturity and dedication in our work the last couple months and am excited to help you reach your goal.

You will most definitely find that the act of stepping onto the bodybuilding stage, looking your best you ever have is truly an empowering experience. The feeling afterwards that you can do anything you want, will translate to other areas of your life and will empower you to achieve great things!

Not just saying this as your coach, but this is a true, no BS evaluation

Means alot, thank you

It is going to be hard but im doing it now so i can achieve more bodybuilding goals later on in life. It will show dedication and the achievement of it. Especialy if im the only one in university who has ever done it

Reading your log and seeing your pictures of transformations are truly inspirational!!!!

[Ccm644]

Sorry there so big!!!

Here are some progress photos in 4 weeks

Sorry about the bad posing, need pratice

Front



Back



Side



My weight has pretty much stayed the same but overall very happy with the progress i have made

[Ccm644]

Was meant to be a day off or some HIIT

Girlfriend woke me up at 6am so walked with her to the train station being about a 15 minute walk
Then got on my bike and rode to the gym along the canal being 4 miles (16 minutes )
On my way to the gym i did 8 20 second intervals of HIIT with a minutes gentle rest in between, this was fun but also a hard job for my legs.

Got to the gym and sat there for a good ten minutes was meant to have a pre workout but forgot it.

Chest/triceps

Bench press 3x5
60kg (132lbs) - 8 x 2
80kg (176lbs) - 5 x 3 (get in )

Incline DB press 3x6
Right 34kg (75lbs) Left 32kg (71lbs) - 6
Right 34kg (75lbs) Left 30kg (66lbs) - 6
Right 32kg (71lbs) Left 30kg (66lbs) - 5

Db flys 2x8
Right 16kg (35lbs) Left 12kg (26lbs) - 11
Right 16kg (35lbs) Left 14kg (31lbs) - 8 x 2

Close grip bp 3x6
60kg (132lbs) - 4
55kg (121lbs) - 6 x 2

Weighted dips 2x6
BW + 16kg (35lbs) - 6
BW + 18kg (40lbs) - 6

Straight bar tricep extensions 2x10
40kg (88lbs) - 10
50kg (110lbs) - 10

4.5 miles home 21 minutes

Overall a good session, feel dead after the ride home. Pleased with my bench press, after DB press my left arm was hurting (it just cant handle the twisting motion) but i coped through the workout.
The gym didnt have a dipping belt so had to put a DB in between my feet (balancing it was hard)

[Ccm644]

Going out for the day tomorrow so have prepped all my food for tomorrow

[offroadatv200]

Going out for the day tomorrow so have prepped all my food for tomorrow

Food planning is key! Fail to plan, plan to fail.

Log is looking good.

Im in!

[demonwareltd]

Going out for the day tomorrow so have prepped all my food for tomorrow

Very cool! I am a huge fan of ziploc bags, and usually carry my foods in there. Chicken breast, veggies, almonds, everything!

[NaturalPursuit]

screw ziplock! go buy a 6 pack cooler! best money you'll ever spend!

Been following the workouts and pics and lookin great man! keep up the good work! your in good hands with team demon!

[Ccm644]

Food planning is key! Fail to plan, plan to fail.

Log is looking good.

Thanks very much, i love planning my daily foods when i go out

Im in!

Very cool! I am a huge fan of ziploc bags, and usually carry my foods in there. Chicken breast, veggies, almonds, everything!

Bags would of been easier, thanks for the idea

screw ziplock! go buy a 6 pack cooler! best money you'll ever spend!

Been following the workouts and pics and lookin great man! keep up the good work! your in good hands with team demon!

6 pack cooler, sounds good. They look big too what are they like in real life?
Thanks for the kind words and i am in great hands with Demon

Yesterday i was on my feet all day walking around London etc and they were killing after. Brought some new gym shoes which i tried today and love, they are lightweight.

[Ccm644]

I had a lovely lay in today, Being a refeed today (my 2nd in 4/5weeks THANKS DEMON) i was going to train in the afternoon so i could have alot more carbs before the gym. Anyway come 1pm i was heading to the gym, was offered a lift but declined it.

4.3 mile ride to the gym 22 minutes

Did a bit of stretching and had my pre-workout then i was ready

Deadlifts 4 x 5
60kg (132lbs) - 10 x 2
110kg (243lbs) - 5
115kg (254lbs) - 6
122.5kg (270lbs) - 5 (maybe too much of a jump filmed it and my back was a bit bent so dropped weight again)
115kg (254lbs) - 5

Pull ups 3x 8
Bodyweight - 9, 8, 8

Db rows 3x8
Right 34kg (75lbs) Left 30kg (66lbs) - 8
Right 36kg (80lbs) Left 32kg (71lbs) - 8
Right 38kg (84lbs) Left 32kg (71lbs) - 8

Machine seated row
60kg (132lbs) - 8 x 2
55kg (121lbs) - 8

1 arm cable eztensions 4x12
Right 17.5kg (39lbs) Left 10kg (22lbs) - 12
Right 20kg (44lbs) Left 12.5kg (28lbs) - 12
Right 22.5kg (50lbs) Left 15kg (33lbs) - 10
Right 20kg (44lbs) Left 15kg (33lbs) - 12

Bent over rope extensions 3x12
55kg (121lbs) - 12
60kg (132lbs) - 12 x 2

v bar pulldown 3x10
45kg (99lbs) - 10 x 3

Incline db curls 3x10
Right 12kg (26lbs) Left 10kg (22lbs) - 8
Right 14kg (31lbs) Left 12kg (26lbs) - 8

Ez curls 3x10
22.5kg (50lbs) - 10 x 3

Reverse ez curls 2x12
17.5kg (39lbs) - 12 x 2

Medicine ball v sit up 6kg
16x3

Medicine ball twists 6kg
30 each x 3

4.3 mile ride home 18 minutes

Today i was really pumped and had a epic session i cant remember one like this i loved every minute, i was there for a long time. Really happy with my deads and my db rows, overall could of not asked for a better refeed session. Had a lovely post workout meal

Will post up my refeed day later.

I took some picture today aswell:




Very happy with my back picture

[demonwareltd]

I had a lovely lay in today, Being a refeed today (my 2nd in 4/5weeks THANKS DEMON) i was going to train in the afternoon so i could have alot more carbs before the gym. Anyway come 1pm i was heading to the gym, was offered a lift but declined it.

4.3 mile ride to the gym 22 minutes

Did a bit of stretching and had my pre-workout then i was ready

Deadlifts 4 x 5
60kg (132lbs) - 10 x 2
110kg (243lbs) - 5
115kg (254lbs) - 6
122.5kg (270lbs) - 5 (maybe too much of a jump filmed it and my back was a bit bent so dropped weight again)
115kg (254lbs) - 5

Pull ups 3x 8
Bodyweight - 9, 8, 8

Db rows 3x8
Right 34kg (75lbs) Left 30kg (66lbs) - 8
Right 36kg (80lbs) Left 32kg (71lbs) - 8
Right 38kg (84lbs) Left 32kg (71lbs) - 8

Machine seated row
60kg (132lbs) - 8 x 2
55kg (121lbs) - 8

1 arm cable eztensions 4x12
Right 17.5kg (39lbs) Left 10kg (22lbs) - 12
Right 20kg (44lbs) Left 12.5kg (28lbs) - 12
Right 22.5kg (50lbs) Left 15kg (33lbs) - 10
Right 20kg (44lbs) Left 15kg (33lbs) - 12

Bent over rope extensions 3x12
55kg (121lbs) - 12
60kg (132lbs) - 12 x 2

v bar pulldown 3x10
45kg (99lbs) - 10 x 3

Incline db curls 3x10
Right 12kg (26lbs) Left 10kg (22lbs) - 8
Right 14kg (31lbs) Left 12kg (26lbs) - 8

Ez curls 3x10
22.5kg (50lbs) - 10 x 3

Reverse ez curls 2x12
17.5kg (39lbs) - 12 x 2

Medicine ball v sit up 6kg
16x3

Medicine ball twists 6kg
30 each x 3

4.3 mile ride home 18 minutes

Today i was really pumped and had a epic session i cant remember one like this i loved every minute, i was there for a long time. Really happy with my deads and my db rows, overall could of not asked for a better refeed session. Had a lovely post workout meal

Will post up my refeed day later.

I took some picture today aswell:




Very happy with my back picture

Definitely some really good lean-ness going on in that back picture for sure (we'll get your posing squared away before your first show, don't worry Glad you were able to ride the high that is refeed level carbs and get a great workout in!

[Ccm644]

Definitely some really good lean-ness going on in that back picture for sure (we'll get your posing squared away before your first show, don't worry Glad you were able to ride the high that is refeed level carbs and get a great workout in!

Thanks, bet your thinking *hit i have alot of work to teach him to pose



My refeed which was soo much food and lovely, i had a few different things so kept track on a bit of paper and fitness pal

163p / 306c / 63f

One meal i wanted after seeing offroadatv200 post was a pizza (i still say his was better)

[offroadatv200]

Thanks, bet your thinking *hit i have alot of work to teach him to pose



My refeed which was soo much food and lovely, i had a few different things so kept track on a bit of paper and fitness pal

163p / 306c / 63f

One meal i wanted after seeing offroadatv200 post was a pizza (i still say his was better)

Haha trust me, after a while you will get creative with your food, just have to make sure you keep it clean and hit those macros

If you take a look back in my log you will see how shotty my posing was (still is but its slowly progressing). It takes time !

Great work so far man, keep it up!

[Rypt1]

Pics looking really good so far. Good job on the progress. Keep it up!

[Ccm644]

Haha trust me, after a while you will get creative with your food, just have to make sure you keep it clean and hit those macros

If you take a look back in my log you will see how shotty my posing was (still is but its slowly progressing). It takes time !

Great work so far man, keep it up!

Thanks, in time il be able to do it

Pics looking really good so far. Good job on the progress. Keep it up!

Thanks alot




Great to get motivation

[Ccm644]

22 minute ride to the gym (4.3mile)

Chest (Hypertrophy)

Flat DB press 3x10
Warm up - 14kg (31lbs) - 15
Left 28kg (62lbs) Right 32kg (71lbs) - 10
Left 30kg (66lbs) Right 32kg (71lbs) - 9
Left 30kg (66lbs) Right 34kg (75lbs) - 9

Decline DB press 3x10
both 26kg (57lbs) - 10
both 28kg (62lbs) - 9 then 8

Cable crossover low 2x12
15kg (33lbs) - 12 x 2

Cable crossover high 2x12
25kg (55lbs) - 12 x 2

Flat DB flys 2x12
Left 12kg (26lbs) Right 14kg (31lbs) - 11 x 2

Db Pullover 2x10
30kg (66lbs) - 10 x 2

Trx crunch
20, 16, 16

ab exercise legs up then someone pushes them back down (name???)
20, 18, 18


4.3 mile ride back 23 minutes

Another session in the basket

I am going to a gym that you pay £43 a month
only has 1 olympic bar, **** dumbbells, people doing curls with 10kg using deadlifts straps and look at this for a decline bench (i nearly feel off)


Anyway i move gyms again in 2 days

[Ccm644]

Last night i received my bulk plan and did a few exercises to see where to start with this plan. More details will be posted on this soon

Today i didnt ride to the gym as i am getting ready for uni and had stuff to do, all starting to dawn on me now. Tomorrow i think i will be missing the gym and then hopefully joining the gym uni asap to train Monday.

Today's session Back, i missed biceps out as was dead.

Deadlifts
60kg (132lbs) - 8
100kg (220lbs) - 5
115kg (254lbs) - 5

Barbell row
60kg (132lbs) - 5
70kg (154lbs) - 5

Barbell bench press
85kg (187lbs) - 3
82.5kg (182lbs) - 3
80kg (176lbs) - 5

Widegrip pulldown (i put my my weight on this to get it down as im short :P
60kg (132lbs) - 10 x 2
55kg (121lbs) - 10

Barbell row
52.5kg (116lbs) - 10 x 2
57.5kg (127lbs) - 10

One arm seated cable row
25kg (55lbs) - 12
Left 27.5kg (61lbs) - 12
Right 32.5kg (72lbs) - 11

Straight arm pulldown
52.5kg (116lbs) - 8
50kg (110lbs) - 10

Widegrip pull ups
5,5


Today i felt tired and felt as though my workout was not great but glad i got through it. I want so much more out of my deadlifts but my form just goes :@

A positive 1 month and 1 day since i have had any tomato ketchup Well done me

[Ccm644]

Macros - 220p / 152c / 61f

Starting weights 5rm (lower than what i want)
Squat - 105kg (231lb)
Bench - 80kg (176lb)
Row - 75kg (165lb)
Deadlifts -117.5kg (259lb)
Incline bench - 80 kg (176lb) (i do not have a incline bench press to test this)


Monday -all 5 sets at 5 reps
Squat
Bench
Row
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps


Wednesday - all 5 sets at 5 reps
Squat
Deadlift
Incline Bench
Assistance:
5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i.e. increase weekly to PR then lower volume and increase again)
3 Sets of Situps


Friday -all 5 sets at 5 reps
Squat
Bench
Row
Assistance
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Saturday - all 3 sets at 12 reps
Side DB Laterals
Barbell Shrugs
Standing Calf Raise 4x12
Seated Calf Raise
Weighted Chins
DB Preacher Curls


Also cardio 3 x 30 minute sessions a week

Its a bit different only 4 days a week, should be fun and interesting. As long as the new gym has all the equipment needed. I will hopefully start on monday, i am glad i am still doing some cardio

Looking forward to my first proper controlled bulk

Lets grow with team demon

[demonwareltd]

In for slow university bulk. Let's do this!

[Ccm644]

Just moved into uni

Already found out.....

cant join gym until Thursday earliest

sample dinner menu
curry with rice
meat feast pizza
fishcakes


not the start i wanted

[NaturalPursuit]

Just moved into uni

Already found out.....

cant join gym until Thursday earliest

sample dinner menu
curry with rice
meat feast pizza
fishcakes


not the start i wanted

eh just roll with the punches bro! do the best you can! IN for slow unviersity offseason!

[Ccm644]

In for slow university bulk. Let's do this!

eh just roll with the punches bro! do the best you can! IN for slow unviersity offseason!

Thanks both

i like the slow unviersity offseason.....

Can i change the thread name to slow unviersity offseason instead of ccm log?

[curjo]

Can't wait til I can bulk. I don't think I've ever lifted while on a surplus. Have fun at uni, keep killin it in the gym!

[offroadatv200]

Ready to see some BULKING go down!

I am jealous, very very jealous!

[demonwareltd]

Can't wait til I can bulk. I don't think I've ever lifted while on a surplus. Have fun at uni, keep killin it in the gym!

Ready to see some BULKING go down!

I am jealous, very very jealous!

Ah bulking. When you are dieting, it's all you can think about. Then when you are bulking, you can't wait to start shredding. At least that is always the case for me

[Ccm644]

Thanks all, your all be on a bulk soon and il be on a cut (but with eachother support we can do this)

I was enjoying the cut to be honest but need to give myself a chance in a comp by putting on a little more mass

Knowing i couldnt get in the gym until Thursday i got up early and went on the running track (400meters)

I did 5 laps then i put some HIIT into it being
5 rounds of 100 meter sprint, 100 meter walk, 200 meter jog


Come 1pm i was so bored i phoned a local gym and got a 2 day trail

So it was time to start my new routine

Started to walk there when found out i was heading the wrong way (a mile added onto the walk)

Walked to the gym (2miles)

Squat 5x5
Warm up 60kg 8 reps x 3
5 sets at 82.5kg (182lbs)

Bench Press (added 2.5 onto what was set so my new 5rm is 82.5kg) 5x5
52.5kg - 5 (116lbs)
57.5kg - 5 (127lbs)
60kg - 5 (132lbs)
65kg - 5 (143lbs)
67.5kg - 5 (149lbs)

Row (added 2.5 onto what was set so my new 5rm is 77.5kg)
50kg - 5 (110lbs)
55kg - 5 (121lbs)
57.5kg - 5 (127lbs)
60kg - 5 (132lbs)
65kg - 5 (143lbs)

4 sets of weighted sit ups with a 15kg (33lbs) plate (on a slight decline)
20 reps x 4 sets

2 sets of hypers with 10kg (22lbs) plate
16 reps x 2 sets
No weight 10 reps x 2 sets

Walked back from the gym (2miles)



Whilst at the gym i noticed someone in great condition doing some decent training anyway i met him in the changing room and started chatting
He is 54 and 6 weeks out from a competition, so it was interesting speaking to him and being cheeky by asking questions.
His advice was to look at the NPA contests because the NABBA does not test people and being my first time it may put me at a huge disadvantage. So this is something to bear in mind and think over


Other thing i think i am going to struggle with is 4 days weight lifting as for a few weeks i am not going to have much work to do and i dont want to sit in my room, i enjoy the gym :P (yes demon i know i should rest)

Trying to have a social life at the start of uni where everyone just wants to drink and be wasted is hard if you dont drink yourself. I know its only been 2 days but i am trying.

[demonwareltd]

Thanks all, your all be on a bulk soon and il be on a cut (but with eachother support we can do this)

I was enjoying the cut to be honest but need to give myself a chance in a comp by putting on a little more mass

Knowing i couldnt get in the gym until Thursday i got up early and went on the running track (400meters)

I did 5 laps then i put some HIIT into it being
5 rounds of 100 meter sprint, 100 meter walk, 200 meter jog


Come 1pm i was so bored i phoned a local gym and got a 2 day trail

So it was time to start my new routine

Started to walk there when found out i was heading the wrong way (a mile added onto the walk)

Walked to the gym (2miles)

Squat 5x5
Warm up 60kg 8 reps x 3
5 sets at 82.5kg (182lbs)

Bench Press (added 2.5 onto what was set so my new 5rm is 82.5kg) 5x5
52.5kg - 5 (116lbs)
57.5kg - 5 (127lbs)
60kg - 5 (132lbs)
65kg - 5 (143lbs)
67.5kg - 5 (149lbs)

Row (added 2.5 onto what was set so my new 5rm is 77.5kg)
50kg - 5 (110lbs)
55kg - 5 (121lbs)
57.5kg - 5 (127lbs)
60kg - 5 (132lbs)
65kg - 5 (143lbs)

4 sets of weighted sit ups with a 15kg (33lbs) plate (on a slight decline)
20 reps x 4 sets

2 sets of hypers with 10kg (22lbs) plate
16 reps x 2 sets
No weight 10 reps x 2 sets

Walked back from the gym (2miles)



Whilst at the gym i noticed someone in great condition doing some decent training anyway i met him in the changing room and started chatting
He is 54 and 6 weeks out from a competition, so it was interesting speaking to him and being cheeky by asking questions.
His advice was to look at the NPA contests because the NABBA does not test people and being my first time it may put me at a huge disadvantage. So this is something to bear in mind and think over


Other thing i think i am going to struggle with is 4 days weight lifting as for a few weeks i am not going to have much work to do and i dont want to sit in my room, i enjoy the gym :P (yes demon i know i should rest)

Trying to have a social life at the start of uni where everyone just wants to drink and be wasted is hard if you dont drink yourself. I know its only been 2 days but i am trying.

I would say you are off to a great start at University! I would never walk 2 miles each way to a gym, so you got me beat on that one. Motivation for sure!

As for NABBA - 'tis true most of their shows are untested. I compete in NABBA and don't use, but I do it because the shows are all located within 30 minutes of my house, it's cheaper than paying the extra money to get tested (and even tested shows undoubtedly have steroid users who show up, it happens), and in the end, it's a plastic trophy anyways. My drive is just to get into better shape than the time before and not necessarily be top dog in any federation.

Everyone's motivations are their own however and you will have to decide which route you wanna go.

[Ccm644]

Very true, i am motivated just from signing up to do a comp and having you as a trainer is great. It was just the first person that i met in person who actually competed.

Your motivation of getting in the best shape then ever before (i can tick that box already ) cant wait for round two


My comp of the NABBA is 36 weeks away soo long. At least i have a good amount of time to bulk and prep, seriously cant wait to see the end result.



i am trying to do as well with replacing some diet foods with uni foods, please tell me if i am underestimating etc

My diet from Sunday.... as i have to eat a meal at night i had...

Chicken (it had skin on) cooked with oil and a salad (took 2 bananas to my room)

I took the skin off and eat the decent bits (this meal replaced 2 shakes, 1/2tsp of oil (48p/6c/10f)


Today my full day here
Breakfast i just sat there with a tea (and took 2 bananas back to my room)
Then eat my normal stuff in the room
For dinner i had

Salad, white fish, greens, diet coke (took 1 banana to my room) (this replaced 100g chicken 1/2 tsp oil and greens)

Lets hope they have fish often hopefully not cold next time

Anyway Choices in the morning
Croissants, bacon, weetabix, sugar puffs, sausages (cheap), other cake bits

Things i may be able to put in my diet??? - baked beans, bread

In the evening it changes every night
things looked half decent..... chicken burger (processed) baked beans, sandwiches with all sorts in.

So hopefully i can keep up a healthy lifestyle whilst here


Any opinions on it all please comment

[demonwareltd]

Very true, i am motivated just from signing up to do a comp and having you as a trainer is great. It was just the first person that i met in person who actually competed.

Your motivation of getting in the best shape then ever before (i can tick that box already ) cant wait for round two


My comp of the NABBA is 36 weeks away soo long. At least i have a good amount of time to bulk and prep, seriously cant wait to see the end result.



i am trying to do as well with replacing some diet foods with uni foods, please tell me if i am underestimating etc

My diet from Sunday.... as i have to eat a meal at night i had...

Chicken (it had skin on) cooked with oil and a salad (took 2 bananas to my room)

I took the skin off and eat the decent bits (this meal replaced 2 shakes, 1/2tsp of oil (48p/6c/10f)


Today my full day here
Breakfast i just sat there with a tea (and took 2 bananas back to my room)
Then eat my normal stuff in the room
For dinner i had

Salad, white fish, greens, diet coke (took 1 banana to my room) (this replaced 100g chicken 1/2 tsp oil and greens)

Lets hope they have fish often hopefully not cold next time

Anyway Choices in the morning
Croissants, bacon, weetabix, sugar puffs, sausages (cheap), other cake bits

Things i may be able to put in my diet??? - baked beans, bread

In the evening it changes every night
things looked half decent..... chicken burger (processed) baked beans, sandwiches with all sorts in.

So hopefully i can keep up a healthy lifestyle whilst here


Any opinions on it all please comment

I will take a closer look at it tomorrow and shoot you an email with my recommendations. Gotta do the best we can with what we have

[curjo]

36 weeks away is a heck of alot closer than mine. I'm hoping I can compete sometime in 2014. Who knows though, I've got to finish this cut first (which is going to take a while) and then have a nice long clean bulk so I'm not a twig on stage. Being tall is going to make it more difficult, but I will get there and so will you!

[Ccm644]

Today was not a good start for my diet, didnt eat anything until 11am went to breakfast at 8.30am had a tea but there was nothing i was going to eat so went to a meeting until 10.30am headed back helped someone out then time i eat it was 11am.

2 mile walk to the gym

Had my preworkout which lately i am loving. Then did some stretching and was ready to hit the gym.

Incline bench 5x5
50kg (110lbs) - 8reps x 2
70kg (154lbs) - 5x5

Squat - Nice and slow
60kg (132lbs) - 8reps x 2
72.5kg (160lbs) - 5x5

Deadlifts
50kg (110lbs) - 8reps x 3
90kg (198lbs) - 5x5

Lat pulldown (nearly failed)
77kg (170lbs) - 5x5

Sit ups slight incline
38, 30, 25

2 mile walk back to prison life

Was a good session today, u have upped the incline number to 87.5kg. Squats was great as i could work on my form and depth whilst being really slow to get some pain in, followed by good set of deads then pulldown where i had to wrap my legs around the seat otherwise it just lifted me. Otherall a enjoyable session.

Tomorrow will be a off day

My dinner today was salad/greens/salmon (a descent meal) i put this down as (28p/8.5c/16.5f)


My shelf of food (oats, egg whites, bananas, protein powder, supplements)



Uni life.... Really struggling with the social side and not being busy. I am a person who needs to be busy otherwise i become negative....