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  1. #181
    Registered User antevans007's Avatar
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    Originally Posted by demonwareltd View Post
    Great workouts to kick off prep! Keep that positive energy and mindset flowing!!
    will do! this is gonna be a fun ride

    Originally Posted by tripleh210 View Post
    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!
    that's great man! yea im gonna keep intensity high to try and maintain my strength.
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  2. #182
    Registered User antevans007's Avatar
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    3/12/13

    weight: 182


    Back:
    Wide Grip Lat Pulldowns: 1x10 150 2x10 160
    Seated Row: 3x10 150
    Underhand Lat Pulldown: 3x10 170
    Straight Bar Pulldown: 1x10 80 1x10 90 1x10 110
    Deadlift: 1x6 225 1x3 275 1x3 315 1x2 365 1x1 405 1x10 225 2x6 275 1x4 315
    Incline DB Curls: 3x12 30lb


    Deadlifts were intense today. The gym ive been at has no AC and ****ty fans so I was sweating buckets doing them ha. It was great though I love gyms like that.
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  3. #183
    Registered User antevans007's Avatar
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    3/13/13

    Weight: 181.4

    Back was really sore/tight from the workout yesterday which made squats and sl dl more painful than usual but i didnt let it effect my numbers.

    Legs:
    BB Squat: 225x10 255x8 295x6 315x3
    Sl DL: 165x10 175x8 175x8
    Standing calf raises: 15,12,12,10,10
    seated calf raises: 15,12,12,10,10
    DB Lunges: 3x10 40lb
    Bulgarian Split Squats: 3x8 95lb

    I am absolutely beat and the off day will be very nice but I cant wait to get back at it friday
    IG: antevans007

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  4. #184
    Registered User antevans007's Avatar
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    3/15/13

    weight: 183.2

    hit chest today after not hitting it in a few weeks(letting my shoulder rest). I was really cautious and went very light on the weights. I didnt feel any pain which was a HUGE relief. Im still gonna take it really slow as far as weight progression but being able to hit chest again was a nice boost mentally


    Chest Hypertrophy:
    BB Bench: 135x12 145x10 165x8x2 185x6
    Seated Chest Press: 3x12
    Cable Crossovers: 2x15
    Incline Db Flyes: 15,12,12 20lb
    Incline Machine: 12,10,8,8
    DB pullover: 3x10 55lb
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  5. #185
    Demon Fitness - Owner demonwareltd's Avatar
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    Thumbs up

    Originally Posted by antevans007 View Post
    3/15/13

    weight: 183.2

    hit chest today after not hitting it in a few weeks(letting my shoulder rest). I was really cautious and went very light on the weights. I didnt feel any pain which was a HUGE relief. Im still gonna take it really slow as far as weight progression but being able to hit chest again was a nice boost mentally


    Chest Hypertrophy:
    BB Bench: 135x12 145x10 165x8x2 185x6
    Seated Chest Press: 3x12
    Cable Crossovers: 2x15
    Incline Db Flyes: 15,12,12 20lb
    Incline Machine: 12,10,8,8
    DB pullover: 3x10 55lb
    Great news on the no pain!!
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  6. #186
    Registered User tripleh210's Avatar
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    Thats awesome the pain is gone!
    On the Gain Train!

    TEAM WILSON
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  7. #187
    Registered User curjo's Avatar
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    I have no idea how I missed a member of team demons for so long! In for the ride, great to here there was no pain. I'm in the middle of an injury right now and it sucks physically and mentally. Keep pushing!
    TEAM DEMON
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  8. #188
    Registered User antevans007's Avatar
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    Originally Posted by demonwareltd View Post
    Great news on the no pain!!
    Originally Posted by tripleh210 View Post
    Thats awesome the pain is gone!
    yea im just hoping it stays this way and doesnt revert back

    Originally Posted by curjo View Post
    I have no idea how I missed a member of team demons for so long! In for the ride, great to here there was no pain. I'm in the middle of an injury right now and it sucks physically and mentally. Keep pushing!
    ha no worries man Im glad your in here now. Ive been following along your journal just havent posted much. Injuries are the worst and like u said u just have to keep pushing.
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  9. #189
    Demon Fitness - Owner demonwareltd's Avatar
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    Originally Posted by curjo View Post
    I have no idea how I missed a member of team demons for so long! In for the ride, great to here there was no pain. I'm in the middle of an injury right now and it sucks physically and mentally. Keep pushing!
    I know, right!? Keep your eyes open for another log or two to pop up in the next week or so
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  10. #190
    Registered User antevans007's Avatar
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    antevans007 is offline
    Today is an off day so ill just focus on hitting my macros and making my way back to school now that spring break is over…yesterdays workout posted below

    3/16/13 19 weeks out

    Weight: 182.1 (-5.7lb

    Shoulders/Arms:

    DB Shoulder Press: 3x10 65lb (shorter rest)
    Cable Lateral Raises: 2x12 20lb 1x12 25lb
    Rear DB Flyes: 3x10 20lb
    Behind Back Shoulder Shrugs: 3x10 185
    Hammer Curls: 3x10 45lb
    Iso Curls: 2x15 25lb
    Reverse EZ bar Curls- 2x15 55lb
    French Press: 3x12 75lb
    Rope Pushdown: 2x12
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  11. #191
    Registered User antevans007's Avatar
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    3/18/13

    Weight: 182.2

    Upper Body Power:
    DB Shoulder Press: 2x8 70lb
    BB Bench: 1x5 135 1x5 185 2x5 205 1x5 215 (still taking it easy and ive changed up my form to put less stress on my shoulder)
    Skullcrusher: 3x8 25 each side
    BB Row: 3x5 185
    BB Curl: 3x8 95lb
    BB Shrug: 3x6 245,255,245
    BB Shrug Behind: 3x8 135
    Seated Low Row: 3x8 165lb

    Cardio:
    16 min stair stepper
    15 min stationary bike

    Other: During the middle of my workout a kid who I always see in the gym came in bearing trophies from his first show. It was nothing but motivation seeing firsthand someone whose hard work paid off. That was my first time seeing a bodybuilding trophy. Im gonna do what it takes to collect some hardware this Summer.
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  12. #192
    Registered User tripleh210's Avatar
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    Originally Posted by antevans007 View Post
    3/18/13

    Weight: 182.2

    Upper Body Power:
    DB Shoulder Press: 2x8 70lb
    BB Bench: 1x5 135 1x5 185 2x5 205 1x5 215 (still taking it easy and ive changed up my form to put less stress on my shoulder)
    Skullcrusher: 3x8 25 each side
    BB Row: 3x5 185
    BB Curl: 3x8 95lb
    BB Shrug: 3x6 245,255,245
    BB Shrug Behind: 3x8 135
    Seated Low Row: 3x8 165lb

    Cardio:
    16 min stair stepper
    15 min stationary bike

    Other: During the middle of my workout a kid who I always see in the gym came in bearing trophies from his first show. It was nothing but motivation seeing firsthand someone whose hard work paid off. That was my first time seeing a bodybuilding trophy. Im gonna do what it takes to collect some hardware this Summer.
    Thats awesome! You will have that in back of your mind the whole prep
    On the Gain Train!

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  13. #193
    Registered User antevans007's Avatar
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    Originally Posted by tripleh210 View Post
    Thats awesome! You will have that in back of your mind the whole prep
    youve got that right


    3/19/13
    Weight: 181.2lb

    Back:
    Wide Grip Lat Pulldowns: 1x10 150 1x10 160 1x10 165
    Seated Row: 3x10 145
    Underhand Lat Pulldown: 2x10 180 1x10 185
    Straight Bar Pulldown: 3x10 50
    Deadlift: 1x6 225 1x3 275 1x3 315 1x2 365 1x1 405 1x10 245 1x8 275 1x6 315 1x6 325
    Incline DB Curls: 3x12 30lb
    High Row Machine: 3x10 205

    Felt really focused in the gym today, even more so than usual. Bring on legs tomorrow!
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  14. #194
    Registered User antevans007's Avatar
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    3/20/13

    Weight: 182.0

    Legs:
    BB Squat- 12,10,8,6- 225,245,275,295
    Leg Press(heels together toes out)- 15,12,9
    SL DL- 10,8,8- 175,185,185
    Bulgarian Split Squat- 3x10- 115
    BB Lunges- 3x10- 95
    Seated Calf extensions- 15,12,12,10,10- 210 up to 290
    Standing Calf Raises- 15,12,12,10,10- 3 plates up to 4

    HIIT with 7 intervals 15 minutes total

    Workout today was no joke. Upper body was very cold after squats until the end of my workout. Im assuming its because of all the extra blood flow to the legs? Cardio on leg day is probably my least favorite thing to do lol.
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  15. #195
    Registered User offroadatv200's Avatar
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    I will be following along!
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  16. #196
    Registered User antevans007's Avatar
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    Originally Posted by offroadatv200 View Post
    I will be following along!
    Thanks for the support!



    3/21/13

    Weight: 181.0

    Today was supposed to be an off day but my class and lab were cancelled so I moved my usual Friday workout to today and will move my saturday workout to tomorrow

    Chest Hypertrophy:
    Db Pullovers: 3x10 60lb
    BB Bench:12,10,8,8- 155,165,185,185(feels like im learning how to walk again lol)
    Narrow Grip Chest Press: 3x12- 130,130,140
    Incline Db Fly: 15,12,12- 20,25,25 (will go up next time)
    Cable Crossovers: 2x15- 17.5
    Decline Machine:3x20- 135

    Shoulder started to ache towards the end but seems fine now
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  17. #197
    Demon Fitness - Owner demonwareltd's Avatar
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    Originally Posted by antevans007 View Post
    Thanks for the support!



    3/21/13

    Weight: 181.0

    Today was supposed to be an off day but my class and lab were cancelled so I moved my usual Friday workout to today and will move my saturday workout to tomorrow

    Chest Hypertrophy:
    Db Pullovers: 3x10 60lb
    BB Bench:12,10,8,8- 155,165,185,185(feels like im learning how to walk again lol)
    Narrow Grip Chest Press: 3x12- 130,130,140
    Incline Db Fly: 15,12,12- 20,25,25 (will go up next time)
    Cable Crossovers: 2x15- 17.5
    Decline Machine:3x20- 135

    Shoulder started to ache towards the end but seems fine now
    Keep an eye on that shoulder my friend - definitely want to be cautious since you are just getting over the worst of it.

    Make sure you post up a pic when you get your shirt (if you haven't already).

    You are also killing prep so far. Keep up the great work and continue to make my job easy
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  18. #198
    Registered User antevans007's Avatar
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    Originally Posted by demonwareltd View Post
    Keep an eye on that shoulder my friend - definitely want to be cautious since you are just getting over the worst of it.

    Make sure you post up a pic when you get your shirt (if you haven't already).

    You are also killing prep so far. Keep up the great work and continue to make my job easy
    yea im gonna listen to my body more closely this time. If my shoulder hurts tomorrow then I'm gonna push the workout back to saturday….and a pic will def be posted once i go pick it up tomorrow
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  19. #199
    Registered User antevans007's Avatar
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    getting ready to crush some shoulders/arms in my new team demon apparel

    IG: antevans007

    TEAM DEMON

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    2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight

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  20. #200
    Registered User antevans007's Avatar
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    antevans007 is offline
    3/23/13

    Weight: 180.6 (weekly loss: -1.5lb)(Net Loss: -7.2lb)


    Shoulder/Arms:
    DB Shoulder Press: 3x10 65lb (shorter rest)
    Cable Lateral Raises: 2x12 17.5
    Rear DB Flyes: 3x10 22.5lb
    Behind Back Shoulder Shrugs: 4x10 135 155 165 165
    Hammer Curls: 3x10 45lb 50lb 50lb
    Lying Incline Curls: 2x12 25lb
    Reverse EZ bar Curls- 2x15 50lb
    French Press: 3x10 80lb
    Straight Bar Pushdown: 2x12 50-55

    Cardio: Treadmill 30 min 2.9 miles- worked my way up to 8.0 speed
    IG: antevans007

    TEAM DEMON

    2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
    2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight

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  21. #201
    Registered User antevans007's Avatar
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    3/25/13

    Weight: 181.0

    starting to see some mirror progress

    Upper Body Power:
    DB Shoulder Press: 2x8 70lb
    BB Bench: 1x5 135 1x5 185 1x3 205 3x5 225 (feels good to finally be back at 2 plates lol)
    Skullcrusher: 3x8 30 each side
    BB Row: 3x5 190
    BB Curl: 3x8 95lb
    BB Shrug: 3x6 245,255,260

    Cardio:
    15 min stair stepper
    15 min stationary bike
    IG: antevans007

    TEAM DEMON

    2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
    2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight

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  22. #202
    Registered User antevans007's Avatar
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    3/26/13

    Weight: 181.4

    Back:
    Wide Grip Lat Pulldowns: 1x10 160 2x10 165
    Seated Row: 3x10 145
    Underhand Lat Pulldown: 1x10 180 2x10 190
    Straight Bar Pulldown: 3x12 50
    Deadlift: 1x5 225 1x5 315 1x1 405 1x10 255 1x8 285 1x6 325 1x6 335
    Incline DB Curls: 3x12 30lb
    High Row Machine: 3x10 205

    cardio: 10 min stationary Bike, 20 min treadmill on incline 8.5
    Last edited by antevans007; 03-26-2013 at 03:35 PM.
    IG: antevans007

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    2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
    2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight

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  23. #203
    Demon Fitness - Owner demonwareltd's Avatar
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    demonwareltd is offline
    Originally Posted by antevans007 View Post
    3/25/13

    Weight: 181.0

    starting to see some mirror progress

    Upper Body Power:
    DB Shoulder Press: 2x8 70lb
    BB Bench: 1x5 135 1x5 185 1x3 205 3x5 225 (feels good to finally be back at 2 plates lol)
    Skullcrusher: 3x8 30 each side
    BB Row: 3x5 190
    BB Curl: 3x8 95lb
    BB Shrug: 3x6 245,255,260

    Cardio:
    15 min stair stepper
    15 min stationary bike
    Mirror progress is my favorite kind of progress!
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  24. #204
    Registered User jdgaines's Avatar
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    jdgaines is offline
    Found ya! I'll be watching your progress. I haven't been able to read your whole journal from the beginning but from what I've read. You have been killing it man. Keep it up! I developed SLAP tears in my rotator cuff a few years ago and impingement. You definitely have to be careful with your shoulders.
    ___Contest Prep Log to my first show in August___
    http://forum.bodybuilding.com/showthread.php?t=152619743&p=1041358283#post1041358283

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  25. #205
    Registered User antevans007's Avatar
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    antevans007 is offline
    3/27/13

    Weight: 181

    Calories have been cut to just over 2800 and a second HIIT session has been added.

    LEGS:

    BB Squat: 12,10,8,6 230,250,280,300
    SL DL: 10,8,8,- 175,185,185
    Leg Curl: 3x10 130
    Bulgarian Split Squat: 3x10 90lb
    BB Lunges: 3x10 95lb
    Calf Extensions: 15,12,12,10,10- 220,260,280
    Calf Raises: 15,12,12,10,10

    Cardio: 15 min HIIT, stationary bike level 10, six 15 second intervals

    This took every bit of effort/energy I had in the tank. My limits were def pushed today and I feel I responded well. Soreness tomorrow is gonna be interesting.


    Originally Posted by jdgaines View Post
    Found ya! I'll be watching your progress. I haven't been able to read your whole journal from the beginning but from what I've read. You have been killing it man. Keep it up! I developed SLAP tears in my rotator cuff a few years ago and impingement. You definitely have to be careful with your shoulders.
    I'm glad you made it in here ha. I'm gonna send you a PM about your injuries.
    IG: antevans007

    TEAM DEMON

    2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
    2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight

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  26. #206
    Registered User antevans007's Avatar
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    antevans007 is offline
    3/28/13

    Weight: 180.6


    Chest Hypertrophy:

    BB Bench: 12,10,8,8- 160 170 195 195
    Db Pullovers: 3x10 60lb
    Chest Press: 3x12- 140,155,155
    Incline Db Fly: 15,12,12- 25,35,35 (will go up next time)
    Cable Crossovers: 3x15- 17.5,22.5

    15 min HIIT treadmill, 5 25 second intervals at about 85%
    Legs were really fatigued going into this and with my prior hamstring troubles I didnt want to risk injury by going 100%
    IG: antevans007

    TEAM DEMON

    2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
    2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight

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  27. #207
    Registered User jdgaines's Avatar
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    jdgaines is offline
    I hope your hammy is okay. Way to push through in spite of your hamstrings.
    ___Contest Prep Log to my first show in August___
    http://forum.bodybuilding.com/showthread.php?t=152619743&p=1041358283#post1041358283

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  28. #208
    Registered User antevans007's Avatar
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    antevans007 is offline
    4/1/13

    Weight: 179.0

    Back from an Easter weekend with my girlfriend and family. Didn't have all my food with me but I managed to eat relatively clean and still lose some weight, which I am happy about.

    Upper Body Power:
    DB Shoulder Press: 2x8 70lb
    BB Bench Press: 3x5 235 (+10lb)
    BB Row: 3x5 195 (+5lb)
    BB Shrug Forward: 3x6 255
    BB Shrug Backward: 3x10 165(+10lb)
    Skullcrusher: 3x8 85lb
    BB Curls: 3x8 95lb

    Cardio: 32 min treadmill, 2.7 miles, started at speed 3 worked up to speed 8




    Originally Posted by jdgaines View Post
    I hope your hammy is okay. Way to push through in spite of your hamstrings.
    hammy felt good today. It did seem a little bothersome once i got to a higher speed but I backed off again just to be safe
    IG: antevans007

    TEAM DEMON

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    2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight

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  29. #209
    Registered User antevans007's Avatar
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    4/2/13

    Weight: 179.4lb


    Back:
    Wide Grip Lat Pulldowns: 3x10 165
    Seated Row: 2x10 145 1x10 150
    Underhand Lat Pulldown: 3x8 185
    Straight Bar Pulldown: 3x12 50
    Deadlift: 1x3 225 1x3 315 1x1 365 1x1 415 1x10 260 1x8 290 1x6 335 1x6 335
    High Row Machine: 3x12 185

    cardio: HIIT on stationary bike, 1:15 min breaks, 5 15 sec intervals and 1 30 sec interval

    Hit back hard today. Im happy with how my deadlifts are coming along. I'm am getting stronger every workout.
    IG: antevans007

    TEAM DEMON

    2013 NPA Mr/Ms. North Carolina - 1st Place Junior and 1st Place Novice Overall
    2013 INBF Natural Atlantic Coast Championship - 3rd Place Open Bantamweight

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  30. #210
    Registered User tripleh210's Avatar
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    Originally Posted by antevans007 View Post
    4/2/13

    Weight: 179.4lb


    Back:
    Wide Grip Lat Pulldowns: 3x10 165
    Seated Row: 2x10 145 1x10 150
    Underhand Lat Pulldown: 3x8 185
    Straight Bar Pulldown: 3x12 50
    Deadlift: 1x3 225 1x3 315 1x1 365 1x1 415 1x10 260 1x8 290 1x6 335 1x6 335
    High Row Machine: 3x12 185

    cardio: HIIT on stationary bike, 1:15 min breaks, 5 15 sec intervals and 1 30 sec interval

    Hit back hard today. Im happy with how my deadlifts are coming along. I'm am getting stronger every workout.
    Nice man keep it up! Gotta love when lifts are going up while you are on deficit
    On the Gain Train!

    TEAM WILSON
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