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  1. #151
    Registered User antevans007's Avatar
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    1/31/13

    Weight: 192

    I didnt have much time at all to lift today. I only had time for 3 chest exercises before I had to leave for my basketball game.

    BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x3 275
    Incline Machine Press: 1x15 1x12 2x8 (30 sec breaks)
    Dumbbell Pullovers: 4x15 55lb

    Bench has taken a hit from the time off, but I should get my groove back soon so im not worried.
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  2. #152
    Registered User antevans007's Avatar
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    2/4/13

    NEWS: I have decided on a show. It is called the "INBF 21st Annual Natural Atlantic Coast Bodybuilding and Figure Championship" and is on August 10th. For my 20 week contest prep I will be apart of Team Demon. I cant wait!

    weight: 186.6(morning)- All my weights from here on out will be morning and I may or may not include a mid day weight


    Chest:
    BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x4 275 1x8 225(slowly but surely getting it back)
    Incline Machine: 1x12 4x8
    Cable Press: 3x10

    Bicep:
    Hammer Curls: 3x10 50lb
    Cable Curls: 3x12
    Preacher curls: 3x10
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  3. #153
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Location: Ephrata, Pennsylvania, United States
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    Originally Posted by antevans007 View Post
    2/4/13

    NEWS: I have decided on a show. It is called the "INBF 21st Annual Natural Atlantic Coast Bodybuilding and Figure Championship" and is on August 10th. For my 20 week contest prep I will be apart of Team Demon. I cant wait!

    weight: 186.6(morning)- All my weights from here on out will be morning and I may or may not include a mid day weight


    Chest:
    BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x4 275 1x8 225(slowly but surely getting it back)
    Incline Machine: 1x12 4x8
    Cable Press: 3x10

    Bicep:
    Hammer Curls: 3x10 50lb
    Cable Curls: 3x12
    Preacher curls: 3x10
    Welcome aboard - no doubt gonna be doing some serious work in here!
    Stan Beres Jr. - NABBA Competitor

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
    www.demon-fitness.com
    //www.facebook.com/fitnessdemon

    2012 NABBA Keystone Classic - 1st Place (Open Tall)
    2012 NABBA Nationals - 4th Place (Pro Open)
    2014 NABBA Keystone Classic - 4th Place (Open Tall)

    2 Year Off Season Log: http://forum.bodybuilding.com/showthread.php?t=145723771
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  4. #154
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post
    Welcome aboard - no doubt gonna be doing some serious work in here!
    x2

    Welcome to team demon, your going to have fun
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


    My Blog - www.innerbuilder.weebly.com

    Fat is temporary, strength and muscle is not
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  5. #155
    Registered User antevans007's Avatar
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    Originally Posted by demonwareltd View Post
    Welcome aboard - no doubt gonna be doing some serious work in here!
    Looking forward to it!

    Originally Posted by Ccm644 View Post
    x2

    Welcome to team demon, your going to have fun
    Thanks man. I think so 2!
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  6. #156
    Registered User antevans007's Avatar
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    2/5/13

    Weight: 184.4

    Seated DB press: 3x10 55lb
    DB Shrugs: 3x15 80lb
    cable lateral raises: 3x10
    Wide Lat Pulldowns: 3x10 180
    Rear Delt Fly machine: 3x10 115
    Straight bar pushdown: 3x10 40lb
    Underhand Lat Pulldown: 3x8 180
    Tricep Rope pushdown: 3x12 80lb
    Rotator Cuff work

    Abs
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  7. #157
    Registered User antevans007's Avatar
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    2/6/13

    Weight: 184.0

    Legs:
    BB Squat: 1x5 135 1x5 225 1x5 255 1x5 275 1x3 295 1x3 315 1x3 335(PR) 1x1 355(PR)
    SL Deadlift: 3x10 185
    One Leg Leg Press : 3x10 280
    Calf Extensions: 3x30
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  8. #158
    Registered User antevans007's Avatar
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    2/8/13

    Weight: 185.7

    Chest:
    BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x5 275(only got 4 just like monday but it was easier)
    Db press: 3x10 90lb
    Cable Flys:3x12 30lb
    Incline Machine: 3x12 185

    Bicep:
    Incline DB curls: 3x10 35lb
    Iso Curls: 3x10 35lb
    Reverse EZ bar curls: 3x12

    Abs

    Solid lift. I'm really wanting my bench to get back up to where it was. Everything else is coming along nicely
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  9. #159
    Registered User antevans007's Avatar
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    2/9/13

    Weight: 185.0

    Deadlifts: 1x5 185 1x5 225 1x5 275 1x3 295 1x2 335 1x1 385 1x1 415(PR)
    Leg Extensions: 2x15 130lb
    Leg Curls: 2x15 125
    Shrugs: 3x15
    Front Raises: 2x15 20lb
    Machine Rows: 3x10 140
    Wide Lat Pulldowns: 3x10 140

    I was really happy about the PR. I could have gotten more if I would have used straps. Grip strength was def the limiting factor.
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  10. #160
    Registered User tripleh210's Avatar
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    That's awesome your apart of Team Demon, exited for your first show??

    As for your deadlifts, I had same problem then my buddy gave me some straps and now its wayyy better.
    On the Gain Train!

    TEAM WILSON
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  11. #161
    Registered User antevans007's Avatar
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    Originally Posted by tripleh210 View Post
    That's awesome your apart of Team Demon, exited for your first show??

    As for your deadlifts, I had same problem then my buddy gave me some straps and now its wayyy better.
    Beyond excited! I know its gonna be tough, but its gonna make it that much more rewarding in the end.


    I'm gonna try to start using them. I really wanted to put another 10lbs on but I knew I couldnt hold on during the lockout
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  12. #162
    Registered User antevans007's Avatar
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    2/11/13

    Weight: 184.6lb

    Chest:
    BB Bench: 1x5 135 1x5 185 1x5 225 1x3 255 1x5 275 (barely missed out on the 5th rep) 1x6 225(slow reps)
    DB bench: 4x6 100lb
    DB Pullover: 3x15 55lb
    Machine Chest Press: 3x10 170lb

    Bicep:
    Hammer Curls: 3x10 50lb
    Standing Curls: 3x10 30lb
    **Left bicep was really hurting so I decided to stop there**

    abs
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  13. #163
    Registered User antevans007's Avatar
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    2/12/13

    Weight: 184.9(.5lb gain since last week)

    Back:
    Wide Grip Lat Pulldown: 3x10 150
    Machine Rows: 3x10 140
    Deadlift: 1x5 135 1x5 225 1x5 275 1x5 315 1x1 385 1x1 425(PR) 1x8 275
    Underhand Lat Pulldown: 3x10 170
    Machine High Rows: 3x10 2plates

    my deadlift is getting better and better. I wish I would have tried one more heavy set, but all in all im happy.
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  14. #164
    Registered User antevans007's Avatar
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    2/16/13

    Weight: 185.4

    Deadlift: 1x5 135, 225, 275, 315 1x1 385, 1x1 405 1x1 435(PR) 2x5 315
    Underhand Lat Pulldown: 3x10 170
    Wide Lat Pulldown: 3x10 150
    Front Raises: 3x10 22.5
    Seated Rear db flyes: 3x10 20lb
    shrugs: 3x12
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  15. #165
    Registered User antevans007's Avatar
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    I also hit legs hard on 2/13 and then chest/tris/bis on 2/15
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  16. #166
    Registered User antevans007's Avatar
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    2/18/13

    Weight: 185.4(morning)


    BB Bench: 1x5 135 1x5 185 1x5 225 1x5 255 1x3 275(went a lot slower on each rep because my shoulder has been acting up again)
    Cable Flys: 3x10
    Machine Chest Press: 3x10 Full+half rep =1
    Machine Incline: 3x10 225
    BB Row: 3x12 135
    Concentration curls: 3x10 35lb

    getting closer and closer to contest prep
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  17. #167
    Registered User antevans007's Avatar
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    this past week has been rough with 4 midterms and dealing with a loss in the family… I was able to get pretty solid workouts in last wednesday and saturday which, but I did have to miss my Tuesday and Friday lifts…these next two weeks I will be off of any pre workout so wish me luck lol. I went hard today though and hit back and shoulders.
    11 DAYS UNTIL CONTEST PREP BEGINS!


    Back:
    Wide Grip Lat Pulldowns: 3x10 150
    Rack Pulls: 1x10 225 1x8 315 3x6 365
    Wide Grip Pullups: 3x8 (very strict)
    Barbell Rows: 3x10 155

    Shoulder:
    Barbell Shrugs: 1x10 200 2x10 250
    Seated Rear deltoid fly: 3x10 20lb
    Front Raises: 3x10 25lb
    Cable work
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  18. #168
    Registered User antevans007's Avatar
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    2/27/13

    Legs:
    ATG squats: 1x12 185 1x10 205 1x8 225 1x6 245
    SL Deadlift: 3x12 155
    Glute ham raise: 4x5
    Standing calf raises: 3x20
    Seated calf extension: 3x20 190

    First time doing the ATG squats and glute ham raises and they put a hurtin on me. It was nice to switch it up a little though. I'll be transitioning into my contest prep workout next week to get my starting numbers.
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  19. #169
    Registered User antevans007's Avatar
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    went to the Doctor today to get my shoulder looked at. Doc said he thinks its some type of injury to my labrum, but he scheduled an MRI on the 20th to see exactly what's wrong. Not particularly thrilled about the potential of a torn labrum considering my prep beings on the 9th. Im going to have to skip chest until the MRI but best believe every other body part will be getting hit HARD. I find it weird that actual shoulder exercises(excluding military press) do not bother me as much as pressing movements. I'm going to stay positive and hope that its nothing serious and a little rest/PT is all i need.
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  20. #170
    Registered User tripleh210's Avatar
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    Originally Posted by antevans007 View Post
    went to the Doctor today to get my shoulder looked at. Doc said he thinks its some type of injury to my labrum, but he scheduled an MRI on the 20th to see exactly what's wrong. Not particularly thrilled about the potential of a torn labrum considering my prep beings on the 9th. Im going to have to skip chest until the MRI but best believe every other body part will be getting hit HARD. I find it weird that actual shoulder exercises(excluding military press) do not bother me as much as pressing movements. I'm going to stay positive and hope that its nothing serious and a little rest/PT is all i need.
    Hey bro, I was getting the exact same pains when I was benching, didnt feel it when I did shoulder press though. After a while it just went away, I didn't stop benching either it just went away by itself.

    You must be pumped to start prep! I know I sure as hell was lol, I love it though every week I notice a change, the only down side is I get irritated a lot easier and I have grown an obsession with food it seems haha...I am always looking for killer new recipes and ways to cook my protein (so far made cookies, cake, crepes, ice cream and banana bread) let me know if you want some recipes dude!
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  21. #171
    Registered User antevans007's Avatar
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    Originally Posted by tripleh210 View Post
    Hey bro, I was getting the exact same pains when I was benching, didnt feel it when I did shoulder press though. After a while it just went away, I didn't stop benching either it just went away by itself.

    You must be pumped to start prep! I know I sure as hell was lol, I love it though every week I notice a change, the only down side is I get irritated a lot easier and I have grown an obsession with food it seems haha...I am always looking for killer new recipes and ways to cook my protein (so far made cookies, cake, crepes, ice cream and banana bread) let me know if you want some recipes dude!
    So you just kept lifting and it still went away without changing anything? Did your numbers suffer while the pain was there?

    lol I am ridiculously excited! I want to begin so badly. Cookies, cake, crepes, ice cream and banana bread are always good in my book. I am definitely going to have to hit u up for some recipes.
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  22. #172
    Registered User tripleh210's Avatar
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    Originally Posted by antevans007 View Post
    So you just kept lifting and it still went away without changing anything? Did your numbers suffer while the pain was there?

    lol I am ridiculously excited! I want to begin so badly. Cookies, cake, crepes, ice cream and banana bread are always good in my book. I am definitely going to have to hit u up for some recipes.
    Yeah i kept lifting and lifts werent effected too much really. Haha yeah bud anytime
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  23. #173
    Registered User antevans007's Avatar
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    3/4/13
    Im using this week to transition into my new workout and get some baseline numbers before prep starts saturday.


    Upper Body Power
    Skullcrushers: 3x8 85lb
    BB Row: 1x10 135 3x5 175lb
    Seated DB shoulder press: 2x8 70lb
    BB Shrugs: 3x6 250lb
    BB Curls: 3x8 65lb
    Narrow grip Chest press: 3x8 140

    Really good workout. I'll def be able to push it even harder next time now that I have some weights to go off of. I am supposed to have BB Bench on this day also but until my shoulder heals I am gonna pass on it.
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  24. #174
    Registered User antevans007's Avatar
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    im gonna post my tuesday workout in addition to today's workout.

    Tuesday:
    Wide Grip Lat Pulldown: 3x10 155lb
    Seated cable rows: 3x10 140
    T- Bar rows: 3x10 115lb (45lb(2) +25lb)
    Straight Bar Pulldown: 3x12 45-50lb
    Underhand Lat pulldown- 3x8 170-175
    Deadlifts- ran out of time, had to attend the last home game of the year especially with a #1 seed in the near future


    Today
    BB Squat: 12,10,8,6 215, 235, 255, 285
    SL DL- 10,8,8 165 175 175
    BB Lunge- 3x10 135, 105, 105
    Split squat- 3x10 110
    Seated calf raise: 15,12,12,10,10 210,240,240,260,260
    standing calf raise- 15, 12, 12, 10, 10


    Today was my last workout until Saturday which is DAY 1 OF PREP! ALMOST GO TIME!
    ill try to post some starting pictures by saturday
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  25. #175
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Thumbs up

    It's almost time - lets DO THIS!
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  26. #176
    Registered User antevans007's Avatar
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    And so it begins…

    20 Weeks out (Prep Day 1)

    Weight(morning)- 187.8

    Motivation was sky high, came into the gym ready to just destroy my workout. It was also my first time taking a pre workout in almost 3 weeks so that def contributed to the energy lol. I had a killer workout and was upset that I had to stop


    Shoulders/Arms Hypertrophy

    Db Shoulder Press: 3x10 65lb
    Side Cable Laterals: 3x12 12.5
    BB Shrugs: 3x10 250 (205 warmup)
    Seated Rear DB flyes: 3x10 20lb
    DB Hammer Curls: 3x10 45lb
    Incline DB curls: 2x12 25,20
    Reverse EZ bar curls: 2x15 15 each side
    French Press: 3x10 75,80,80
    Rope Pushdown: 4x12 57.5 3 sets and 65 1 set
    Narrow Grip Chest Press: 3x10 1 45lb plate per side

    other: does anyone know a good photo taking program for macbook pro? I use the photo booth but you only have the option for a 3 sec timer which makes things challenging to say the least.
    IG: antevans007

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  27. #177
    Inner Builder Ccm644's Avatar
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    Prep is here

    20 weeks sounds long but it will fly by

    Good luck and enjoy it

    Good workout to kick it off
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  28. #178
    Registered User antevans007's Avatar
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    Originally Posted by Ccm644 View Post
    Prep is here

    20 weeks sounds long but it will fly by

    Good luck and enjoy it

    Good workout to kick it off
    thanks man! I know this is going to be a memorable journey so I just want to kill my workouts and keep motivation high.


    3/11/13

    Upper Body Power:
    BB Rows: 1x8 135 3x5 175
    DB Shoulder Press: 2x8 70lb
    Behind Back BB shrugs: 4x6 135(never hit these before, dumb on my part I know)
    Skullcrushers: 3x8 75lb
    BB Curls:1x8 65 2x8 75lb
    T-Bar Rows: 3x8 3 plates

    Both my workouts have been in different gyms. I sort of feel like a bodybuilding nomad. Still no bench press though. I dont want to further injure my shoulder. Even with that I had a great workout and hit each workout really hard. 2 really strong workouts to start prep
    IG: antevans007

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  29. #179
    Registered User tripleh210's Avatar
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    Originally Posted by antevans007 View Post
    thanks man! I know this is going to be a memorable journey so I just want to kill my workouts and keep motivation high.


    3/11/13

    Upper Body Power:
    BB Rows: 1x8 135 3x5 175
    DB Shoulder Press: 2x8 70lb
    Behind Back BB shrugs: 4x6 135(never hit these before, dumb on my part I know)
    Skullcrushers: 3x8 75lb
    BB Curls:1x8 65 2x8 75lb
    T-Bar Rows: 3x8 3 plates

    Both my workouts have been in different gyms. I sort of feel like a bodybuilding nomad. Still no bench press though. I dont want to further injure my shoulder. Even with that I had a great workout and hit each workout really hard. 2 really strong workouts to start prep
    Nice momentum starting off bro, keep it up and you will keep it going! I have been prepping since Jan 7 and I am still lifting the same as when I was 13lbs heavier, so no doubt you will do the same!
    On the Gain Train!

    TEAM WILSON
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  30. #180
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Thumbs up

    Great workouts to kick off prep! Keep that positive energy and mindset flowing!!
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