Prep for First Show 2013 with Team Demon

[Ccm644]

Chest 21/11/12

Weight - 67.1kg (147.9lbs)

Flat bench flys
12kg (26lbs) - 15
14kg (31lbs) - 2 x 12

Incline Barbell press
60kg (132lbs) - 12,
64kg (141lbs) - 10, 8, 8

Bodyweight Dips 3x12

Incline flys 3x10
12kg (26lbs) - 10
15kg (33lbs) - 2x10

Chest machine 3x12
30kg (66lbs) each arm - 12, 12
35kg (77lbs) each arm - 8

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

Legs felt dead yesterday from my workout before!! Still feeling them today but it is a good feeling
Todays session went well, was pleased with it by the end of it my arms were really feeling it

So far the change from low reps to higher reps is making me ache but its a good feeling

[Ccm644]

Have now got some Optimum Micronized Creatine Powder
At £14 i thought why not
May see my weight increase a little

[demonwareltd]

Have now got some Optimum Micronized Creatine Powder
At £14 i thought why not
May see my weight increase a little

Using the exact same creatine now. Cheap easy and effective

[Ccm644]

T bar rows 3x10
40kg (88lbs) at 8
50kg (110lbs) at 10
55kg (121lbs) at 10
60kg (132lbs) at 10

Bodyweight wide grip pull ups 4x10

Dumbbell rows 4x12
Right - 34kg (75lbs) - 4x12
Left - 30kg (66lbs) - 4x12

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

Bodyweight Chins 3x8

Felt like a back and arms workout. T bar row I just had my hands griping the bar as the gym doesn't own a .........

Lovely ride in the rain too

Have a great day with thanks giving
Could I ask what it is?

[Ccm644]

Half of the machines used today I don't know what weight they are and the staff don't either so I have put the number setting (the whole stack is number 20)

Front squats 3x12
60kg (132lbs) - 3x12

Hack squats 3x12
60kg (132lbs) - 12
70kg (154lbs) - 12
70kg (154lbs) - 12 (had my heels on some small weights)

Leg Extensions 3x15
13 at 15
15 at 15
16 at 15

There is not as much room on the extension machine as others I have used

Leg Curls 3x15
11 - 3x15

Split squats 2x12
12kg (26lbs) - 2x12

Calve raises 8x20
17 - 4x20
16 - 4 x 20

Balance on the split squats was pretty bad but will be improved. Overall not a bad session getting used to the exercises.
Hack squats are different. Also front squats at 12 reps the high reps were a killer.

[Shazriki]

High reps are always a killer, almost like cardio. Solid effort!

[NaturalPursuit]

LOVE LOVE LOVE high reps!!! nice work bro

[Ccm644]

High reps are always a killer, almost like cardio. Solid effort!

Thanks mate, what you said is true!

LOVE LOVE LOVE high reps!!! nice work bro

Hopefully il be a lover of high reps soon, they certainly make me feel like ive worked

[Ccm644]

Miltary press
45kg (99lbs) - 10
47.5kg (105lbs) - 9
45kg (99lbs) - 9

DB arnold press
17.5kg (39lbs) - 10, 9, 10

Side lateral raisies
10kg (22lbs) - 3x12

Front lateral raisies
8kg (18lbs) - 3x10

Dumbbell shrugs
37.5kg (83lbs) - 3x10

Spider Curls
10kg (22lbs) - 3x10

Lying DB curls
10kg (22lbs) - 12, 10
9kg (20lbs) - 10

Lying DB extensions
10kg (22lbs) - 3x10

Skullcrushers
20kg (44lbs) - 2x10

V bar extensions
Setting - 9 - 10 reps 8 - 2 x 12 reps

Dips
3x13



Did not ride to the gym today as home and went with my dad to the gym. Added a few exercises into today as dad wanted a few in.

Went well i was happy with my miltay press, haven't done it in a while and think i would be pressing less weight

A few exercises are a little different, i gave skullcrushers a go having someone their to spot me incase my left arm gave way went better than expected.

Tomorrow is a day off then training Monday

[demonwareltd]

Miltary press
45kg (99lbs) - 10
47.5kg (105lbs) - 9
45kg (99lbs) - 9

DB arnold press
17.5kg (39lbs) - 10, 9, 10

Side lateral raisies
10kg (22lbs) - 3x12

Front lateral raisies
8kg (18lbs) - 3x10

Dumbbell shrugs
37.5kg (83lbs) - 3x10

Spider Curls
10kg (22lbs) - 3x10

Lying DB curls
10kg (22lbs) - 12, 10
9kg (20lbs) - 10

Lying DB extensions
10kg (22lbs) - 3x10

Skullcrushers
20kg (44lbs) - 2x10

V bar extensions
Setting - 9 - 10 reps 8 - 2 x 12 reps

Dips
3x13



Did not ride to the gym today as home and went with my dad to the gym. Added a few exercises into today as dad wanted a few in.

Went well i was happy with my miltay press, haven't done it in a while and think i would be pressing less weight

A few exercises are a little different, i gave skullcrushers a go having someone their to spot me incase my left arm gave way went better than expected.

Tomorrow is a day off then training Monday

That's really cool you were able to get a workout in with your dad. Nobody in my family was ever into working out or lifting weights, so I had to blaze my own trail. Hope you had a nice day off and are ready to crush it in the gym tomorrow. I know I can't wait for work to be over and to get in there myself!

[Shazriki]

Working out with the pops is awesome. I had the pleasure of showing a few exercises to my dad a few months back and am pleased to say he became a bit of a gym rat. Getting the family involved makes it seem so much more rewarding eh?

[Ccm644]

Thanks guys

Upper body power

Bench 3x5
60kg (132lbs) - 2x8
88kg (192lbs)- 3x5

Row 3x5
70kg (154lbs) - 5
75kg (166lbs) - 2x5
78kg (172kbs) - 5

Close grip bench 3x5
60kg (132lbs) - 5
65kg (143lbs) - 2x5

DB bench 2x8
32kg (71lbs) - 2x8

Bb shrugs 3x8
70kg (154lbs) - 8
110kg (242lbs) - 3x8

Bb curls 3x8
30kg (66lbs) - 3x8

Enjoyed my session today, I lifted more weight than last week on some exercises

1 month left of a bulk, cant wait to start contest prep

[Ccm644]

Cycled 2.6 miles todays

At the start my groin was hurting when i was squatting, did some extra stretching and air squats made it better but still very tight.

Lower power day

Squats 3x5
60kg (132lbs) - 2x8
100kg (220lbs) - 5
103kg (227lbs) - 5

Leg press 2x8
155kg (342lbs) - 8
160kg (353lbs) - 8

Straight leg deadlifts 3x5
60kg (132lbs) 8
100kg (220lbs) - 5
107kg (236lbs) - 2x5

Lunges 3x5
57.5kg (127lbs) - 3x5

Calve raises 10x12
Stack - 2x12
Stack Plus 5kg (11lbs) - 8x12

Ended up being a nice session, Hopefully soon i will hit a PR on my squats for reps
Lunges are still hard with balance but a big improvement since last week

Hope everyone has had a good day

[demonwareltd]

Cycled 2.6 miles todays

At the start my groin was hurting when i was squatting, did some extra stretching and air squats made it better but still very tight.

Lower power day

Squats 3x5
60kg (132lbs) - 2x8
100kg (220lbs) - 5
103kg (227lbs) - 5

Leg press 2x8
155kg (342lbs) - 8
160kg (353lbs) - 8

Straight leg deadlifts 3x5
60kg (132lbs) 8
100kg (220lbs) - 5
107kg (236lbs) - 2x5

Lunges 3x5
57.5kg (127lbs) - 3x5

Calve raises 10x12
Stack - 2x12
Stack Plus 5kg (11lbs) - 8x12

Ended up being a nice session, Hopefully soon i will hit a PR on my squats for reps
Lunges are still hard with balance but a big improvement since last week

Hope everyone has had a good day

Glad to hear there has been some improvement on the lunges. You will definitely get the balance down after several weeks. I just started doing lunges again the last couple weeks and they are very tough indeed. Stick with it!

[Ccm644]

Weight today 68.6kg (151.2lbs) :O (welcome to the 150 stage lol)

3lbs in a week

But Stan reassured me as since last Sunday i have been creatine loading.

[offroadatv200]

Weight today 68.6kg (151.2lbs) :O (welcome to the 150 stage lol)

3lbs in a week

But Stan reassured me as since last Sunday i have been creatine loading.

Welcome to the 150's!

Packing on some good weight man, keep up the work.

[Ccm644]

Welcome to the 150's!

Packing on some good weight man, keep up the work.

Thanks mate, think it will soon go again might say hello to the 130's in prep (gulp)


Chest

Flat flys 15, 12, 12
14kg (31lbs) - 15, 12
16kg (35lbs)- 12

Incline BB press 12, 10, 8, 8
62kg (137lbs) - 12
64kg (141lbs)- 10
65kg (143lbs) - 8,8

Dips 3x12
Bw+10kg (22lbs) - 3x12

Incline flys 3x10
14kg (31lbs) - 2x10
16kg (35lbs) - 10

Chest machine 3x12
32.5kg (72lbs) each arm - 12, 12 left arm couldn't finish last rep so got 11 on left
30kg (66lbs) each arm - 12

Cable crossover 2x15
11kg (24lbs) - 15
14kg (31lbs) - 10

I really am feeling these sessions it great, upped the weight from last week which was nice
Asked for a dip belt for Christmas be nicer than a dumbbell in between my legs

Prep is coming on quick, going to go out with my girlfriend before i start as during prep their is anniversary and birthdays.

[offroadatv200]

How are you liking the higher reps?
I switched to higher reps the last two weeks and im feeling it 3 days later.

[Ccm644]

How are you liking the higher reps?
I switched to higher reps the last two weeks and im feeling it 3 days later.

Agree, i am liking it at the moment it is very hard getting used to the higher reps
To be honest i have never liked higher reps but certainly am starting to like them, i feel it big time and it feels great
Glad your still training lately i have seen more food than your training log :P

T bar rows 3x10
40kg (88lbs) at 10
60kg (132lbs) at 10, 8
55kg (121lbs) at 10

Bodyweight wide grip pull ups 4x10

Dumbbell rows 4x12
Right - 34kg (75lbs) - 4x12
Left - 30kg (66lbs) - 4x12

Straight bar pulldown 3x12
26kg (57lbs) - 2x12
29kg (64lbs) - 8

Bodyweight Chin ups 3x8

Front pulldown
30kg (66lbs) each arm 10
35kg (77lbs) each arm 2x10


Grow back grow
Wide pulls getting all reps were a killer
Found all of today pretty hard but got through it and pleased that i uped some weights

Cycling to and from the gym is getting cold, really cold but makes me move quicker to get warm and to the gym

Hope you all have a nice weekend

[offroadatv200]

Agree, i am liking it at the moment it is very hard getting used to the higher reps
To be honest i have never liked higher reps but certainly am starting to like them, i feel it big time and it feels great
Glad your still training lately i have seen more food than your training log :P

Yeah i think i get a better pump from the higher reps. Fun to mess around with!

Haha I have been slacking on the journals
Things are slowly starting to settle down though, they will be back up!

[Ccm644]

Yeah i think i get a better pump from the higher reps. Fun to mess around with!

Haha I have been slacking on the journals
Things are slowly starting to settle down though, they will be back up!

I agree, glad your thread will be back


Front squats 3x12
60kg (132lbs) - 12
65kg (143lbs) - 12
68kg (150lbs) - 12

Hack squats 3x12
70kg (154lbs) - 2 x 12
75kg (165lbs) - 12

Comments?

Split squats 2x12
12kg (26lbs) - 2x12

Half of the machines used today I don't know what weight they are and the staff don't either so I have put the number setting (the whole stack is number 20)

Leg Extensions 3x15
15 - 15
16 - 2x15

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

Calve raises 8x20
Number 16 - 8 x 20

Hack squats feel strange, dont know if i am doing it very well if im honest

Got front squat weight to my bodyweight just to keep on progressing
Enjoyed my session today! Was fun and i felt it
Spilt squats are painful

Had a **** day except for the gym
Someone i live with goes running alot hes about 5,8 slim build and i said to him i havent been running outside for a while

His response
At your size running is not very good for your joints its alot of weight on them, you should swim or cycle

Funny man, next thing we will see is rugby being played on push bikes

[NaturalPursuit]

BW front squats!!! NICE man!!!! lol at the runner...

[jpfaherty]

Agree, i am liking it at the moment it is very hard getting used to the higher reps
To be honest i have never liked higher reps but certainly am starting to like them, i feel it big time and it feels great
Glad your still training lately i have seen more food than your training log :P

Ugh, I know that feel bro. I'm def. a low rep guy and the hypertrophy stuff I'm doing now is torture lol.

PS- Loving the old school hack squats!

[Ccm644]

BW front squats!!! NICE man!!!! lol at the runner...

Ugh, I know that feel bro. I'm def. a low rep guy and the hypertrophy stuff I'm doing now is torture lol.

PS- Loving the old school hack squats!

Thank you both for stopping by
Low rep is fun

Shoulder and arm day

Military press 3x10
46kg (101lbs) - 10, 10, 8

Side laterals 3x12
12kg (26lbs) - 11, 10
10kg (22lbs) - 14

Front laterals 3x10
10kg (22lbs) - 3x10

DB shrugs 3x10
36kg (79lbs) - 11
40kg (88lbs) - 2x10

Spider curls 3x10
10kg (22lbs) - 10, 11, 10

Lying DB curls 3x12
10kg (22lbs) - 12, 11
12kg (26lbs) - 8

Lying DB extensions 3x10
10kg (22lbs) - 3x10

Triceps 2x10
20kg (44lbs) - 2x10

V bar extensions 2x12
21kg (46lbs) - 2x12

Felt like a waste of time with the weight i am doing for my shoulders and arms, i mean 22lbs, might as well get my little sister to train with!! I should be letting the dust go on the 22lbs!!

Dont know why just got to me so i hit up some deads for fun

Deadlifts
60kg (132lbs) - 15
100kg (220lbs) - 15, 11



Hope everyone has enjoyed there weekend!!

[tripleh210]

Thank you both for stopping by
Low rep is fun

Shoulder and arm day

Military press 3x10
46kg (101lbs) - 10, 10, 8

Side laterals 3x12
12kg (26lbs) - 11, 10
10kg (22lbs) - 14

Front laterals 3x10
10kg (22lbs) - 3x10

DB shrugs 3x10
36kg (79lbs) - 11
40kg (88lbs) - 2x10

Spider curls 3x10
10kg (22lbs) - 10, 11, 10

Lying DB curls 3x12
10kg (22lbs) - 12, 11
12kg (26lbs) - 8

Lying DB extensions 3x10
10kg (22lbs) - 3x10

Triceps 2x10
20kg (44lbs) - 2x10

V bar extensions 2x12
21kg (46lbs) - 2x12

Felt like a waste of time with the weight i am doing for my shoulders and arms, i mean 22lbs, might as well get my little sister to train with!! I should be letting the dust go on the 22lbs!!

Dont know why just got to me so i hit up some deads for fun

Deadlifts
60kg (132lbs) - 15
100kg (220lbs) - 15, 11



Hope everyone has enjoyed there weekend!!

Don't worry about the 22lb lateral's dude, that is solid! Laterals aren't supposed to be heavy anyway . Your military press is impressive so you should be proud of your shoulder strength!

[TakedaShingen]

I agree, glad your thread will be back


Front squats 3x12
60kg (132lbs) - 12
65kg (143lbs) - 12
68kg (150lbs) - 12

Hack squats 3x12
70kg (154lbs) - 2 x 12
75kg (165lbs) - 12

Comments?

Split squats 2x12
12kg (26lbs) - 2x12

Half of the machines used today I don't know what weight they are and the staff don't either so I have put the number setting (the whole stack is number 20)

Leg Extensions 3x15
15 - 15
16 - 2x15

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

Calve raises 8x20
Number 16 - 8 x 20

Hack squats feel strange, dont know if i am doing it very well if im honest

Got front squat weight to my bodyweight just to keep on progressing
Enjoyed my session today! Was fun and i felt it
Spilt squats are painful

Had a **** day except for the gym
Someone i live with goes running alot hes about 5,8 slim build and i said to him i havent been running outside for a while

His response
At your size running is not very good for your joints its alot of weight on them, you should swim or cycle

Funny man, next thing we will see is rugby being played on push bikes

Man, I love me some Hack Squats!

Good job man. This is a great log. Looks like you're doing some kick ass work in the gym. Keep that s**t up!

[NaturalPursuit]

at my old gym that had a hack squat machine it did take me a while to get used to...I always used to push with the wrong muscles...took about 8 sessions until I get hit my form where I was pushing using the right muscle groups...what seems to be your problem on them?

[demonwareltd]

Great workouts Dean - jealous of your form on those hack squats honestly, as you made them look easy. It is a bit of an "uncomfortable" movement. Ultimately you should be feeling a good bit of it in your quads when doing them. I imagine that after doing them for several weeks you will be able to add weight easily since it's a newer movement and then once you are working at a higher weight, you may start to "feel them" a bit more.

[Ccm644]

Lots of replys, thank you all!!! means alot

Don't worry about the 22lb lateral's dude, that is solid! Laterals aren't supposed to be heavy anyway . Your military press is impressive so you should be proud of your shoulder strength!

Thanks mate, 22lbs curls suck tho ha. I would like my miltary press to be 50kg (110lbs) soon soon

Man, I love me some Hack Squats!

Good job man. This is a great log. Looks like you're doing some kick ass work in the gym. Keep that s**t up!

Thank you, il do my best to keep it up

at my old gym that had a hack squat machine it did take me a while to get used to...I always used to push with the wrong muscles...took about 8 sessions until I get hit my form where I was pushing using the right muscle groups...what seems to be your problem on them?

They just feel awkward, hitting your hamstring then bum then backdown hitting the calves and also my back curves on the way up
Hopefully overtime form will come

Great workouts Dean - jealous of your form on those hack squats honestly, as you made them look easy. It is a bit of an "uncomfortable" movement. Ultimately you should be feeling a good bit of it in your quads when doing them. I imagine that after doing them for several weeks you will be able to add weight easily since it's a newer movement and then once you are working at a higher weight, you may start to "feel them" a bit more.

hmmm looks like my form is ok then thanks
i think i could go up with the weight here as well as deadlifts i just need more confidence





Upper body power
Bench 3x5
60kg (132lbs) - 2x8
90kg (198lbs) - 3x5

Sit ups with 15kg (33lbs
26, 24, 23, 22

Row 3x5
60kg (132lbs) - 8
78kg (172lbs)- 3x8

Close grip bench 3x5
70kg (154lbs) - 3x5

DB bench 2x8
34kg - 2x8

Bb shrugs 3x8
110 (242lbs) - 3x8

Bb curls 3x8
32kg (71lbs) - 8
31kg (68lbs) - 6

Good bench session today, up early and cracked on with it. Was debating to go after uni today but I prefer the early workouts.
happy with the weights i pressed today. Threw in the towel at curls because my left wrist was giving me trouble, thought i would stop before it was too late.

Looking forward to legs (except lunges) tomorrow hoping to kill the workout

[Ccm644]

Lower body power

Squats 3x5
60kg (132lbs) - 2x8
105kg (231lbs) - 5, 5
107kg (236lbs) - 5

Leg press 2x8
160kg (353lbs) - 8
170kg (375lbs) - 8

Deadlifts 3x5
100kg (220lbs) - 5
130kg (287lbs) - 3, 5, 5
150kg (331lbs) - 1

Lunges 3x5
60kg (132lbs - 3x5

Calve raises 10x12
Stack - 4 x 12
Plus 5kg (11lbs) - 6 x 12

Great session today, i still am having a little problem with my groin area the left side, just feels really tight even when i stretch out for a while. Still no stopping me.
Hit the squats well.
I decided to do deadlifts today and to actually put some weight on the bar! It was really hard. Form was not good on 150kg (331lbs)
Overall the whole session was tough but felt great.

Deadlift 130kg (287lbs)



Deadlift 150kg (331lbs)