Prep for First Show 2013 with Team Demon

[Ccm644]

Didnt know peas were starchy veggies

This is very true lately it's just been simple and cheap bulky stuff

45-50g daily

Ooo a pop tart have not had one ever yet

[Ccm644]

Cardio
HIIT - spin bike

Deadlifts
70kg (154lbs) - 13, 12
110kg (242lbs) - 6, 6, 7

Flat bench press (slow tempo)
60kg (132lbs) - 12, 10
80kg (176lbs) - 5, 5, 5

Low cable row (slow and pause)
60kg (132lbs) - 9, 8, 8, 6, 7

Dumbbell chest press (slow with a pause, power up)
28kg (62lbs) - 9, 8, 8

Lat pulldown
60kg (132lbs) - 8, 8, 8

Cable flys each arm
25kg (55lbs) - 15
30kg (66lbs) - 10, 10

DB pullovers
34kg (75lbs) - 6, 6, 6


Trying new types of training, as i have done the usual trainig for a while

So now i am trying tempo work, not put a plan together yet but something i will look at

Really enjoyed the tempo work and its hard and puts your muscles under alot more tension

Hopefully i can see and enjoy the training

As for the last few weeks my training has not been too fun but playing with tempo stuff i have really enjoyed



1 week since contest

Contest day - 63.6kg (140.3lbs)

Weight today - 63.2kg (139.2lbs)


Weight has been around 63.2 - 63.5kg but after a refeed it shot up but did come down nicely today

[offroadatv200]

Looks like you lack a ton of micronutrients in your diet,
Where are the fruits? Green veggies (not starchy veggies like peas)
If you get full off bread and pasta its probably because your so use to starving yourself towards the end of your prep
Rice may settle 100x easier on your body, maybe try and implement some cereal or a poptart post-workout as a quick hit to help take some stress off your stomach too.

How much fat are you consuming on normal days?

I agree with this. I try to get atleast 2 servings of veggies and fruits a day. The pop tarts and cereal will be good to knock out cals quick.

[Ccm644]

I agree with this. I try to get atleast 2 servings of veggies and fruits a day. The pop tarts and cereal will be good to knock out cals quick.

I do usually get decent fruit and veg in until lately, just a change

As of yet i dont need anything to knock my calories out or there wont be any left haha

[The Solution]

Better bump them kcals bro, your losing. take advantage of the rebound.
You should do some reason (as i have linked you) regarding rebounding with Lyle, Alan etc.. Layne Norton, Doug Miller etc... you need to take advantage of it because you need to really fill out your frame (and you know it) Man up

[Ccm644]

Better bump them kcals bro, your losing. take advantage of the rebound.
You should do some reason (as i have linked you) regarding rebounding with Lyle, Alan etc.. Layne Norton, Doug Miller etc... you need to take advantage of it because you need to really fill out your frame (and you know it) Man up

I have dropped cardio this week by 30 minutes and this week dropping more



From another poster ......

Trainee 1 and Trainee 2 have similar builds, they both competed at 160 lbs and were on 1800 calories in the final weeks for prep just to lose weight.

After the customary post contest eating, both T1 and T2 were 5-7 lbs above stage weight from bloating and regain.

Trainee 1 then continued to eat 2500-3000 calories daily, gaining rapid weight initially.
Trainee 2 started at 2000 calories daily and dropped a few cardio sessions, each week he increased his calories by 100 and reduced cardio by 20%

After 6 weeks both of the Trainees maintenance calories was back to around 2500-2700 calories, they were both equal in strength and felt recovered hormonally.

6 Weeks post comp T1 has a maintenance of 2700 and is 25 lbs above stage weight at similar strength.
T2 also has a maintenance of 2700, is 5-10 lbs above stage weight and similar strength and is still quite lean.

-----------

So the point I'm trying to make is that strength will increase and hormone levels will increase regardless of excessive calorie consumption, most of these things just take TIME on a small surplus. PATIENCE is the key, and if you look though many journals around here, it has been proven time and time again that reversing slowly is the superior method in all regards.



I want to be like trainer number 2, slow and steady all the way and once I am up there with calories then I want to keep pushing them in like Layne states in his videos

[The Solution]

I was not telling you to jack up your calories, but you can use a bump, you have to realize your hormones are destroyed after prep, and getting your health in an adequate state is the #1 factor that you should put into consideration. If you could get your bloodwork done i bet you would throw your arms in the air with red flags for how low your testosterone dropped from prep alone and probably under normal levels. That should be the #1 thing on your mind.

[Ccm644]

Yes, I know my hormones are low to be honest.

Testosterone is low

Libido is as good as a dead mans!

Cortisol is very up and down... As in my mood

Talking about testosterone, I have never taken supplements however lately it is something I am thinking about.

This week carbs upped by 10g a day and 15 mins less cardio per week.

[Ccm644]

Cardio
HIIT - Spin bike

1.5 rep Squats - These hurt
60kg (132lbs) - 7, 8, 8
70kg (154lbs) - 6, 5, 5

Last set


Leg press - slow and pause
80kg (176lbs) - 10
100kg (220lbs) - 10, 11, 8
130kg (286lbs) - 5, 5, 5

Standing calve raisies
60kg (132lbs) - 12, 12, 12, 12

Squats for reps
60kg (132lbs) - 15, 15, 12

Leg extensions - with a pause
40kg (88lbs) - 10, 10, 10

Leg curls - with a pause
40kg (88lbs) - 10
45kg (99lbs) - 9, 10


Loving the feel from slow tempo reps and these 1.5 rep squats

Great session, certainly enjoying them and feeling them alot which is good

Last weight session for a week

[Ccm644]

I hope you and your families are all okay
Keep safe and well

Take care

[demonwareltd]

I hope you and your families are all okay
Keep safe and well

Take care

You referring to the tornados that ripped through Oklahoma yesterday? Tragic what happened - I honestly don't know how anyone could live in that part of the US because these storms happen every year and there isn't anything you can do to protect your house or loved ones but to run and hide underground...