First Men's Physique Contest Prep "Through Hell and Back with Team Demon"

[jdgaines]

Sometime last year after watching a friend go through the process, I decided to give men's physique competition a shot. I started a bulking program in September 2012 with Stan, leader of Team Demon, which included diet and workout. I started at about 164-165 lbs. This weekend I received my prep plan. My starting weight for prep is 183.8 lbs. I'm new to these logs so if it's not what you are use to seeing, I apologize but thank you for coming anyway. Contest date: 8-24-13.

What's on tap today? Upper body

BB Bench press 3x5
BB Bentover Row 3x5
BB close grip bench press 3x5
T-bar row 3x8
Seated DB shoulder press 2x8
BB Shrugs 3x6
BB Curls 3x8

I'll update with weight lifted later. Motivation song for today. "Hungry" by Rob Bailey and The Hustle Standard

[curjo]

Always in for a fellow team demon log!

[jdgaines]

Always in for a fellow team demon log!

Thanks bro! I appreciate your support.

[TakedaShingen]

Always in for a fellow team demon log!

Yup!

In for greatness.

[antevans007]

Nice to meet another new team demon member! I just started my prep last week and around the same weight as you so ill be following along.

[jdgaines]

Yup!

In for greatness.

Thanks for tuning in for greatness hopefully.

[jdgaines]

Nice to meet another new team demon member! I just started my prep last week and around the same weight as you so ill be following along.

That's awesome man. Thanks for following. I'll follow your journey as well if you let me know your log link.

Here are today's workout numbers (lunch hour workout):

BB Bench press 3 sets, 5 reps, 225 lbs (need assist on the last rep of last set)
Bentover row 3 sets, 5 reps, (135, 155, and 175)
Close grip bench 3 sets, 5 reps (135, 155, 155) by far my weakest exercise. This doesn't not feel comfortable for my wrist.
Tbar row 3 sets, 8 reps, 2 plates + 35 lbs
Seated DB shoulder press 2 sets, 8 reps (45, 60 lbs for 6 reps than had a wtf moment finish up with 2 reps at 45)
BB shrugs 3 sets, 8 reps, 225
BB curls 3 sets, 8 reps (85 but felt tough on my wrist and forearms, dropped to 2 sets at 75 lbs)

back to work in an hour + or - 5 mins.

[TakedaShingen]

Thanks for tuning in for greatness hopefully.

Hopefully?

With hard work and good guidance, it is inevitable.

[Ccm644]

Welcome to contest prep

I would say welcome to Team Demon but you've been with him a while

Made some good gains since September

Have fun with prep and good luck

The support this log and Stan gives you will really help

[jdgaines]

Hopefully?

With hard work and good guidance, it is inevitable.

In that case, definitely inevitable.

[jdgaines]

Welcome to contest prep

I would say welcome to Team Demon but you've been with him a while

Made some good gains since September

Have fun with prep and good luck

The support this log and Stan gives you will really help

thanks man. I've been following your log, though I haven't been posting. I've check it everyday. You are killing it! Keep it up.

[jdgaines]

[QUOTE=demonwareltd;1041800893]Since Dewayne isn't at 50 posts yet, I am posting up his starting pic for him:

Thanks Stan! What's on tap today? Moderate Cardio on elliptical during lunch hour. Tonight, LEG Day:

BB Squat 135x12, 225x10, 275x8, 315x4
Hack Squat 1plate x10, 2plates x 8, 2plates x8
SLDL 135x10, 185x8, 185x8
Lying Leg Curl or Seated Leg curls (which is open) 3x65x10
Standing Calf Raise 2plates x 15, 2x 3plates x 12, 2x 3plates x 10
Seated Calf Raise 50x15, 70x12, 70x12, 90x10, 90x10

[jdgaines]

Weigh in: 182.6 lbs (-1.2 lbs)

Today's workout was brutal! I've been using Warpath preworkout. I feel it help me push a bit more weight but it doesn't have any of the normal preworkout feelings (tingling, itching, hyper, etc)

Wide Grip pullups 3 sets, 10 reps

DB Rows 3 sets, 40 lbs, 10 reps (used lower weight to concentrate more on the squeeze. Pulled the weight all the way back to my hip)

seated cable rows 3 sets, 120lbs, 10 reps

Lat Pulldowns 3 sets, 90 lbs, 12 reps

straight arm pulldowns 2 sets, 40 lbs, 8 reps (I just use these to stretch lats)

deadlifts 205 x 10, 255lbs x 8, 275 x 6, 275 x 6 (these really sapped my energy)

chinups 3 sets, 8 reps

DB curls 2 sets, 20 lbs, 12 reps (Didn't get 3rd set. It was taking me too long to recover between sets and I was already 15 mins past my lunch hour)

Hope everyone had a great day! Time for me to eat and recover for the next few hours before kid's soccer practice.

[offroadatv200]

Of course i am in!

[jdgaines]

Awesome! Considering your journey inspired me to consider doing this. I asked in your log back in August how to get start and that led to meeting Stan.

[offroadatv200]

Awesome! Considering your journey inspired me to consider doing this. I asked in your log back in August how to get start and that led to meeting Stan.

Awesome man, i love knowing that i can inspire people.

[jdgaines]

This evening workout.

Standing BB Shoulder Press 95lb x 10, 2 x 105lbs x 10

DB Side laterals 3 x 25lbs x 12

Rear Delt cable 3 x 12.5lbs x 10

DB Shrugs 3 x 70lbs x 10

Spider Curls EZ bar 70 x 10, 70 x 9, 60 x 10

Incline DB curls 2 x 25lbs x 12

Reverse EZ curls 2 x 40lbs x 15

Lying DB ext 3 x 25lbs x 10

Dips 2 x BW x 10

V bar pressdowns 2 x 60 x 12

[offroadatv200]

This evening workout.

Standing BB Shoulder Press 95lb x 10, 2 x 105lbs x 10

DB Side laterals 3 x 25lbs x 12

Rear Delt cable 3 x 12.5lbs x 10

DB Shrugs 3 x 70lbs x 10

Spider Curls EZ bar 70 x 10, 70 x 9, 60 x 10

Incline DB curls 2 x 25lbs x 12

Reverse EZ curls 2 x 40lbs x 15

Lying DB ext 3 x 25lbs x 10

Dips 2 x BW x 10

V bar pressdowns 2 x 60 x 12

Strong Shoulder presses brother!

[jdgaines]

Strong Shoulder presses brother!

Thanks bro. Knowing that I'll have to post lifts here has motivated me to push harder.

[offroadatv200]

Thanks bro. Knowing that I'll have to post lifts here has motivated me to push harder.

Yep I love/hate it.

Those days where you don't feel 100, but you know you have to log so you have to push that extra bit. Gotta love it!

[jdgaines]

Today's workout.

Cardio: 30 mins on bike.

Flat DB flys 3 x 50lb x 12

BB Incline Press 135lbs x 12, 155lbs x 10, 185lbs x 6, 175lbs x 8

Weighted Dips 3 x 25lbs x 10

Incline DB flys 3 x 40lbs x 10

HS Chest Press 3 x 1plate x 11, 10, 10

Cable Crossovers 2 x 17.5lbs x 15

Wasn't feeling motivated today.

[offroadatv200]

Don't sweat it man, we all have those days. Just keeping pushing forward! Tomorrow is a new day to destroy!!!

[jdgaines]

Thanks man! I appreciate that. I'm heading on a 4 day vacation with the family tomorrow. If I can find a gym and spare some time away from the family, I'll try to get a workout in or two. Else I'll just rest, recharge, and hit it hard when I return.

[offroadatv200]

Thanks man! I appreciate that. I'm heading on a 4 day vacation with the family tomorrow. If I can find a gym and spare some time away from the family, I'll try to get a workout in or two. Else I'll just rest, recharge, and hit it hard when I return.

Im jealous man!

A good vacation / rest will do the body good

[jdgaines]

Im jealous man!

A good vacation / rest will do the body good

Don't be jealous. It was one eventful vacation. Thought we were staying at a hotel but it turned out to be a lodge. I packed food so I can stick with my diet such as sweet pototoes, fruit, etc. Well the lodge didn't have a microwave in the room or lobby for use. Lucky my wife brought some whole wheat sandwich slims so I was able to savage my diet as best as I could. Being in the Smoky Mountains, the weather is unpredictable. Day 1 weather was okay, spent 6 hours driving and walking around site seeing with the wife and kids. Day 2 Severe thunderstorms basically all day. Day 3 Snowstorm. We left a day early as a precautionary measure in case the roads completely freeze over. Would have been tough navigating down the mountain with no tractions. Was good to get back home and get back on the grind.

Today's workout

9 mins HIIT exercise bike including 3 mins warmup on

Squat 135 lbs x 12, 225 lbs x 10, 275 lbs x 6, 275 lbs x 6

Hack Squat 1 plate x 10, 2sets 2plates x 8

SLDL 135 lbs x 10, 185 lbs x 8, 205 lbs x 8

lying Leg curls 50 lbs x 10, 60 lbs x 10, 65lbs x 10

seated calf raise 50 lbs x 15, 2 sets 90 lbs x 12, 2 sets 135 lbs x 10

Standing calf raise 2 plates x 15, 2 sets 3plates x 12, 2 sets 4 plates x 10

[jdgaines]

Today's weigh in

179.6 lbs (-2.0) Ugh!

[jdgaines]

Today's workout

Theme song: "Til I collapse" by Eminem.

Wide Grip pullups 3x10

DB Rows 3x 45lbs x10

close grip seated rows 3x 120lbs x 10

Lat Pulldowns 90lbs x 12, 100lbs x12, 110lbs x12

Deadlift 205lbs x10, 225lbs x8, 2x 255lbs x6

Chinups 3x8

DB curls (slow and controlled) 3x 20lbs x12

[jdgaines]

Yesterday's workout

Weight: 180.6 lbs

I did my usual Monday workout yesterday due to traveling on Monday and missed the workout.

BB Bench Press 185 lbs x5, 205 lbs x5, 205lbs x5

Bentover Rows 135lbs x5, 145lbs x5, 155lbs x5

Close Grip Bench Press 135lbs x5, 155lbs x5, 155lbs x5

BB Rows (no Tbar available) 3sets 3plates x8

seated DB Press 45 lbs x8, 55lbs x4

BB Shrugs 225lbs x6, 245lbs x6, 245lbs x6

BB Curls 65lbs x8, 75lbs x8, 85lbs x8

[jdgaines]

Today: Cardio and Chest

Cardio: Elliptical 30 mins level 4 resistance 2.54 distance.

Abs: 3 sets 10, Cable crunches 60 lbs
3 sets 10, Knee raises

Chest workout will be this evening. I will update later tonight. Retirement party today at work and they have CAKE with buttercream icing.

[Ccm644]

Mmmmm cake can we share but don't tell Stan

Well done for getting the work in the weight and cardio area

Have a nice party