Journey to UFE Showdown 2013! (First comp)

[tripleh210]

Today being a power day I was aiming to increase lbs on all lifts. Pretty much all of my lifts I went up in weight! So happy

Here was my workout

BB BENCH PRESS

265lbs x 4 (I was pissed I didn't get the 5th one so decided to try again...)
265lbs x 5 (barely got the last rep! I really need a spotter)
245lbs x 5 (felt nice an easy)

BARBELL BENT OVER ROW

245lbs x 4
225lbs x 5
225lbs x 5

BB CLOSE GRIP BENCH PRESS

215lbs x 5 (felt easy so thought i could go up)
225lbs x 4 (on the last rep I couldnt get it up, it literally came down on my chest so I was able to use the momentum and rack it, scared the **** out of me!
205lbs x 5

T-BAR ROW

180lbs x 8
190lbs x 8
135lbs x 8 (wanted to take it easy on last set cause the second set really did a number on me)

DUMBELL SHOULDER PRESS

85lbs x 8
90lbs x 7 (soooo close to get the 8th rep but it just wasn't happening today, next time

BARBELL SHRUG

295lbs x 6
295lbs x 6
225lbs x 6

BARBELL CURL

100lbs x 10
110lbs x 8
80lbs x 8

Overall I was very happy with my workout, the only thing that pissed me off really was failing on the close grip bench press, I think also adrenaline helped me get it back up cause I wasn't about to yell for help, next time I will ask someone to spot me when I do heavy lifts

Tomorrow is leg day and I am realllly hoping to increase on my squat, will update tomorrow!

[Ccm644]

Well done on getting the reps out!
Solid lifting
A spotter may be useful next time, I hate getting a spotter who don't know how to spot

[curjo]

USE A SPOTTER!!!! Most guys don't mind helping out for a set. I'm apprehensive about asking to but the consequences could be far worse by not asking. Nice lifts though, I'm so weak right now it makes me jealous seeing this weight moved. Keep it up!

[tripleh210]

haha yeah next time I will definitely grab a spotter, it could of been a lot worse, it's just when it came down I was thinking...no way in hell am I gonna get stuck under here! So it was pretty fast that I got it back up and racked. You will get there in time curjo, it's not so much about the weight being moved as it is about putting your all in to your lifts, which you are doing great at!

Also on a side note, I was asked by some buddies to take part in next years Tough Mudder event. The event is on May 11 and my show is June 22, which only leaves me 5 weeks before the show. I talked with Stan and then I looked more in to it, and the risk of getting injured is pretty high. The last thing I want to do is get injured right before the show and then not be able to compete. Even a minor injury could set me back. My buddy's think I should sit it out as well, as the competition is a lot more important to me then the Tough Mudder. My whole thing is that it could just end up being a fun cardio session, but then again with the risks of injury it might not be the best move. Curious as to what other people think, I have pretty much made up my mind that I won't be doing it though but still would like to hear some opinions.

[demonwareltd]

No shame in using a spotter like others have said and I really encourage it. Many times you will find that you will get even more reps with more weight when someone is spotting you because you know, you wanna show off your mad skills

[tripleh210]

No shame in using a spotter like others have said and I really encourage it. Many times you will find that you will get even more reps with more weight when someone is spotting you because you know, you wanna show off your mad skills

Exactly! I find it comes down to the mental game, you know you are safe and will push yourself harder...next time I will for suuuure

[tripleh210]

I was so pumped to get in to the gym today and DESTROY legs, was looking at upping my lifts and owning those squats! Needless to say, I was highly disappointed at my training session today. The only thing that really improved was my hamstring and calf strength, the squats...didn't make a PR. It was strange though, when I did my first set I felt great, I definitely thought I could get a PR today, but when it came down to it my legs just couldn't push anymore. Oh well, next week will be a different story!

Here was my leg day:

BARBELL SQUATS

185lbs x 12
205lbs x 10
225lbs x 4 (next time I will work my way up from 205, rather then jumping right to 225)
135lbs x 6

HACK SQUATS

115lbs x 11
135lbs x 8
135lbs x 8

STIFF LEGGED DEADLIFTS

185lbs x 10
205lbs x 8
225lbs x 8

LYING LEG CURLS

80lbs x 10
90lbs x 10
100lbs x 10

STANDING CALF RAISE

140lbs x 15
150lbs x 12
150bs x 12
150lbs x 10
150lbs x 10 ( the machine only goes up to 150)

SEATED CALF RAISE

135lbs x 15
145lbs x 12
145lbs x 12
155lbs x 10
155lbs x 10

So that was the workout and I realllllly hope that next leg day I do much better!!

Tomorrow is back hypertrophy day!

[tripleh210]

Weight: 198.6 lbs

Nothing really new to report so I will just get right in to it!:

PULL UPS

bw x 10
bw x 10
bw x 10 (Gotta pick me up a weight belt!)

ONE ARM DB ROW

90 x 10
90 x 12
90 x 10 (sucks that dumbell's only go to 90's

CABLE SEATED ROW

160lbs x 8
170lbs x 8
180lbs x 8

STRAIGHT BAR PULLDOWN

200lbs x 10
185lbs x 12
185lbs x 12

BARBELL DEADLIFT

225lbs x 10
275lbs x 8
295lbs x 6
295lbs x 6

CHIN UPS

bw x 10
bw x 8
bw x 8

DUMBELL CURL

42.5lbs x 12
45lbs x 12
40lbs x 12

That was it for the day! I felt I could of done more on the deadlift but for some reason my grip was realllly bad today. I might decide to get wrist wraps so I can lift the weight I need, I don't want my stupid grip holding me back!

Tomorrow is an off day and then back at er Monday Will just do some cardio tomorrow. Macros are still the same as day 1 annnd that's it!

[tripleh210]

So yesterday not much happened, just worked and ate. I got an update on my macro's, they are now the following:

Cals: 3640
Protein: 274.6 g
Carbs: 394.6 g
Fat: 99.6 g

Here was my workout:

DB FLYES

45lbs x 15
60lbs x 12
60lbs x 12

INCLINE BB PRESS

170lbs x 12
185lbs x 10
205lbs x 8
205lbs x 8

DIPS

bw x 12 (still no belt so concentrated on squeezing at the bottom and took less time between sets)
bw x 12
bw x 12

DB INCLINE FLY

60lbs x 12
60lbs x 12
60lbs x 12

MACHINE CHEST PRESS

180lbs x 12
180lbs x 12
180lbs x 12

CABLE CROSSOVERS

60lbs x 15
60lbs x 15

MACHINE AB CRUNCH

125lbs x 12
125lbs x 12

DECLINE WEIGHTED SITUPS (with twist)

35lbs x 10
35lbs x 11 ( I also dropped the weight and did just bodyweight for more reps)

HANGING LEG RAISE

bw x 10
bw x 10

Was a great workout, got a good pump in my abs and my chest. I took some pictures when I got home, I feel that I havn't gained too much fat since starting the slow bulk, perhaps even a little recomping but who know's. My legs are coming up since my first pictures, probably because they are responding to the extra work I have been giving them, as in the past I seemed to have neglected my legs . My arms are still not even, but I hope that when I cut down it won't be so noticeable.

[demonwareltd]

So yesterday not much happened, just worked and ate. I got an update on my macro's, they are now the following:

Cals: 3640
Protein: 274.6 g
Carbs: 394.6 g
Fat: 99.6 g

Here was my workout:

DB FLYES

45lbs x 15
60lbs x 12
60lbs x 12

INCLINE BB PRESS

170lbs x 12
185lbs x 10
205lbs x 8
205lbs x 8

DIPS

bw x 12 (still no belt so concentrated on squeezing at the bottom and took less time between sets)
bw x 12
bw x 12

DB INCLINE FLY

60lbs x 12
60lbs x 12
60lbs x 12

MACHINE CHEST PRESS

180lbs x 12
180lbs x 12
180lbs x 12

CABLE CROSSOVERS

60lbs x 15
60lbs x 15

MACHINE AB CRUNCH

125lbs x 12
125lbs x 12

DECLINE WEIGHTED SITUPS (with twist)

35lbs x 10
35lbs x 11 ( I also dropped the weight and did just bodyweight for more reps)

HANGING LEG RAISE

bw x 10
bw x 10

Was a great workout, got a good pump in my abs and my chest. I took some pictures when I got home, I feel that I havn't gained too much fat since starting the slow bulk, perhaps even a little recomping but who know's. My legs are coming up since my first pictures, probably because they are responding to the extra work I have been giving them, as in the past I seemed to have neglected my legs . My arms are still not even, but I hope that when I cut down it won't be so noticeable.

Solid progress so far for sure, and I'm not just saying that as your coach. Goes to show what a little hard work in the gym and eating properly and like a horse can do for you. Keep at it, the time to shred will soon be upon us!

[tripleh210]

Weight: 199lbs

Was happy to see I have gone up a bit from last week, on to the workout!

STANDING BARBELL PRESS

135lbs x 10
135lbs x 8
115lbs x 10

DUMBELL LATERAL RAISE

30lbs x 12
35lbs x 7 (jumped the gun there haha)
32.5lbs x 12

DUMBELL BENT OVER RAISE

30lbs x 12
32.5lbs x 10
32.5lbs x 10

DUMBELL SHRUGS

90lbs x 10
90lbs x 10
90lbs x 10

SPIDER CURL

90lbs x 8
90lbs x 8
90lbs x 8

INCLINE DB CURL

35lbs x 12
40lbs x 12
40lbs x 12

REVERSE EZ BAR CURL

50lbs x 15
50lbs x 15

DUMBELL SITTING EXTENSIONS (had to use sitting version as all the benches were being used)

40lbs x 10
45lbs x 10
50lbs x 10

WEIGHTED DIP

100lbs x 10
120lbs x 10

CABLE TRICEP EXTENSIONS

100lbs x 12
100lbs x 12

Afterwards I did some oblique machine twists and machine crunches.

I felt great after the workout, arms were nice and pumped. I was also happy to see that some lifts went up from my last workout, except for the military press, which is strange because when I did the dumbell shoulder press last power day I was able to use more weight then previous. Maybe it was due to front delts being tired from the pressing yesterday, not sure...oh well as long as SOMETHING goes up each workout I am happy

[TakedaShingen]

Thanks man! However it sucks that my bench is higher than my squat, oh well can't change the past, can only improve on the present!

That is certainly a solid bench. Lookin sharp on these workouts. I will be following this.

And I have found that most people in my gym can bench more than they can squat. But this is because most people are not overly concerned with legs. Good job on breaking that habit and realizing how important they are.

And yeah, Hack Squats are freakin' BRUTAL bro. They hurt like hell.

[tripleh210]

That is certainly a solid bench. Lookin sharp on these workouts. I will be following this.

And I have found that most people in my gym can bench more than they can squat. But this is because most people are not overly concerned with legs. Good job on breaking that habit and realizing how important they are.

And yeah, Hack Squats are freakin' BRUTAL bro. They hurt like hell.

Thanks man! Yeah I am glad I realized this, I see a lot of them at the gym too and there was this one guy I knew at my old gym, he had a huuuuge upper body and little chicken legs...he looked ridiculous.

[tripleh210]

So today I had a great day, all around feeling was great. Going in to the gym in a good mood knowing you are gonna work your ass off is the best feeling! Yesterday on my off day I felt ****ty and all I could think about was today's workout, which lived up to its hype! I even got another compliment at the gym which boosts confidence a lot! It is crazy what some nice words will do to your confidence and attitude.

Also tomorrow I start posing practice! I found a guy literally 2 minutes walk from my place that has done a bunch of competitions and agreed to help me out with posing till show date for a good price. Pumped about that because I was nervous about not being able to pose, walk and turn properly.

On with the workout!

BARBELL BENCH PRESS

255lbs x 5 (felt nice and easy!)
265lbs x 5 (had a spotter and again, nice and easy!)
265lbs x 4 (decided to not use a spotter and managed to get 4 out)

BARBELL BENT OVER ROW

245lbs x 5
245lbs x 4
225lbs x 5

BARBELL CLOSE GRIP BENCH PRESS

205lbs x 5
215lbs x 5
215lbs x 5 (wanted to go up but after last time, want to work my way up slowwwly

T BAR ROW

190lbs x 8
195lbs x 8
135lbs x 8

DUMBELL SHOULDER PRESS

85lbs x 8
85lbs x 8 ( these were easy so am gonna do the 90's next week!)

BARBELL SHRUG

295lbs x 6
295lbs x 6
225lbs x 6 (sqeezed at top of each rep)

BARBELL CURL

110lbs x 8
110lbs x 8
80lbs x 8

Pumped to hit up legs tomorrow!! I am aiming to hit some PR's!

[TakedaShingen]

So today I had a great day, all around feeling was great. Going in to the gym in a good mood knowing you are gonna work your ass off is the best feeling! Yesterday on my off day I felt ****ty and all I could think about was today's workout, which lived up to its hype! I even got another compliment at the gym which boosts confidence a lot! It is crazy what some nice words will do to your confidence and attitude.

Also tomorrow I start posing practice! I found a guy literally 2 minutes walk from my place that has done a bunch of competitions and agreed to help me out with posing till show date for a good price. Pumped about that because I was nervous about not being able to pose, walk and turn properly.

On with the workout!

BARBELL BENCH PRESS

255lbs x 5 (felt nice and easy!)
265lbs x 5 (had a spotter and again, nice and easy!)
265lbs x 4 (decided to not use a spotter and managed to get 4 out)

BARBELL BENT OVER ROW

245lbs x 5
245lbs x 4
225lbs x 5

BARBELL CLOSE GRIP BENCH PRESS

205lbs x 5
215lbs x 5
215lbs x 5 (wanted to go up but after last time, want to work my way up slowwwly

T BAR ROW

190lbs x 8
195lbs x 8
135lbs x 8

DUMBELL SHOULDER PRESS

85lbs x 8
85lbs x 8 ( these were easy so am gonna do the 90's next week!)

BARBELL SHRUG

295lbs x 6
295lbs x 6
225lbs x 6 (sqeezed at top of each rep)

BARBELL CURL

110lbs x 8
110lbs x 8
80lbs x 8

Pumped to hit up legs tomorrow!! I am aiming to hit some PR's!

Hell yes! That's a good lookin workout.

And...

[curjo]

Strong shoulder press bro! I agree about the rest days, I'm not really a fan. I feel like I'm eating to much when I don't workout. My family likes them though!

[offroadatv200]

I dont know how i keep missing everyones logs...anyways, I am in now!!

Strong lifts brother.

[tripleh210]

Hell yes! That's a good lookin workout.

And...

Strong shoulder press bro! I agree about the rest days, I'm not really a fan. I feel like I'm eating to much when I don't workout. My family likes them though!

Thanks guys! Yeah rest days suck! Especially when you get in to a nice groove

[tripleh210]

I dont know how i keep missing everyones logs...anyways, I am in now!!

Strong lifts brother.

Thanks man! Glad to have ya

[tripleh210]

So last night I went out with a buddy to Jack Astors, was just gonna get a grilled chicken breast and some mixed veggies, but then I realized I wouldn't be home to eat rest of meals so I would need something that could fill the gap, so I ordered a chicken parm, which after I calculated everything it fit in with my macros. I also endulged in a couple pints of coors light, I had to dd also and I wasn't even going to drink, but I hadn't seen my buddy in a long time and he understands what I am trying to do so he wasn't pushy with drinks.

I found I still had a good time and I didn't feel knocked off track, today I woke up and went right back to my normal diet plan. I guess there is a little more room to do this sort of thing now then there will be when I start dieting down, so its better I just get it out of my system! lol

So today going in to my leg workout I wanted to increase squat by 5 lbs, and thank god I did!

Here was the workout:

SQUATS

190lbs x 12
210lbs x 10
225lbs x 8
235lbs x 6

HACK SQUATS OF DEATH!

145lbs x 10
145lbs x 8
145lbs x 8

STIFF LEGGED DEADLIFT

135lbs x 10
225lbs x 8
225lbs x 8

LYING LEG CURLS

90lbs x 10
100lbs x 10
100lbs x 10

STANDING CALF RAISE

150lbs x 15
150lbs x 12
150lbs x 12
150lbs x 10
150lbs x 10 (for these I just cut the time in between sets, will have to use something else because this machine only goes to 150)

SEATED CALF RAISE

135lbs x 15
145lbs x 12
145lbs x 12
150lbs x 10
150lbs x 10

Finished up with some abs and then went home, ate an showered then went for first posing practice session! During the session just went over the front relaxed, turns side and rear relaxed...all I can say is to everyone that has competed on stage I applaud you!! It takes a lot out of you to hold those positions. So over next few weeks I will be practicing the relaxed position's and turns till I get them down pat, I want to look like a seasoned poser my first time on stage

[demonwareltd]

So last night I went out with a buddy to Jack Astors, was just gonna get a grilled chicken breast and some mixed veggies, but then I realized I wouldn't be home to eat rest of meals so I would need something that could fill the gap, so I ordered a chicken parm, which after I calculated everything it fit in with my macros. I also endulged in a couple pints of coors light, I had to dd also and I wasn't even going to drink, but I hadn't seen my buddy in a long time and he understands what I am trying to do so he wasn't pushy with drinks.

I found I still had a good time and I didn't feel knocked off track, today I woke up and went right back to my normal diet plan. I guess there is a little more room to do this sort of thing now then there will be when I start dieting down, so its better I just get it out of my system! lol

So today going in to my leg workout I wanted to increase squat by 5 lbs, and thank god I did!

Here was the workout:

SQUATS

190lbs x 12
210lbs x 10
225lbs x 8
235lbs x 6

HACK SQUATS OF DEATH!

145lbs x 10
145lbs x 8
145lbs x 8

STIFF LEGGED DEADLIFT

135lbs x 10
225lbs x 8
225lbs x 8

LYING LEG CURLS

90lbs x 10
100lbs x 10
100lbs x 10

STANDING CALF RAISE

150lbs x 15
150lbs x 12
150lbs x 12
150lbs x 10
150lbs x 10 (for these I just cut the time in between sets, will have to use something else because this machine only goes to 150)

SEATED CALF RAISE

135lbs x 15
145lbs x 12
145lbs x 12
150lbs x 10
150lbs x 10

Finished up with some abs and then went home, ate an showered then went for first posing practice session! During the session just went over the front relaxed, turns side and rear relaxed...all I can say is to everyone that has competed on stage I applaud you!! It takes a lot out of you to hold those positions. So over next few weeks I will be practicing the relaxed position's and turns till I get them down pat, I want to look like a seasoned poser my first time on stage

First off props to you for practicing your posing early. I definitely can't stress enough how difficult it is to hold poses for any length of time when you are dieted down and beat to hell. Great work.

Also you are right on the money with regards to enjoying yourself a bit now and then (within reason) as far as food choices go. Damn right that once contest diet starts there will be NONE OF THAT!

[UFE]

Looks like you have a solid plan in place and lots of determination. Some good intense workouts and good progress. I will look forward to welcoming you to the UFE stage and I wish you much success with this journey. We'll be sure to make sure this is an awesome show for you.

Cheers

Sean Everingham, President
Ultimate Fitness Events
sean@ufeshows.com

[demonwareltd]

Looks like you have a solid plan in place and lots of determination. Some good intense workouts and good progress. I will look forward to welcoming you to the UFE stage and I wish you much success with this journey. We'll be sure to make sure this is an awesome show for you.

Cheers

Sean Everingham, President
Ultimate Fitness Events
sean@ufeshows.com

That's what I'm talking about!!

[tripleh210]

First off props to you for practicing your posing early. I definitely can't stress enough how difficult it is to hold poses for any length of time when you are dieted down and beat to hell. Great work.

Also you are right on the money with regards to enjoying yourself a bit now and then (within reason) as far as food choices go. Damn right that once contest diet starts there will be NONE OF THAT!

Thanks! Yeah it is very difficult right now, but after a while hopefully my muscles get used to it and Ill be able to hold the poses without shaking

haha yeah no messing around come January!

[tripleh210]

Looks like you have a solid plan in place and lots of determination. Some good intense workouts and good progress. I will look forward to welcoming you to the UFE stage and I wish you much success with this journey. We'll be sure to make sure this is an awesome show for you.

Cheers

Sean Everingham, President
Ultimate Fitness Events
sean@ufeshows.com

Thank's, means a lot! I will work hard to make sure I belong on the UFE stage

[tripleh210]

So for some reason today was just one of those days, I felt very blah today and didn't have high energy. It may have been because I slept in or because I had my 1MR 15 minutes after eating breakfast, not sure....but it happens and I am still glad I went and put all I had in to my workout.

PULL UPS

bw x 10
bw x 10
bw x 10 (my birthday is coming up so hoping for a dip belt!!)

ONE ARM DUMBELL ROW

90lbs x 10
90lbs x 10
90lbs x 10

SEATED CABLE ROW

180lbs x 10
180lbs x 10
180lbs x 10

STRAIGHT BAR PULLDOWN

185lbs x 12
185lbs x 12
185lbs x 12

DEADLIFT

225lbs x 10
275lbs x 8
315lbs x 6
315lbs x 4

CHIN UPS

bw x 8
bw x 8
bw x 8

DUMBELL CURLS

40lbs x 12
35lbs x 12 (just did left arm)
37.5lbs x 12 (just left arm)

That was it, wasn't too impressed with workout and didn't hit any new PR's but it happens and I am just glad I got it in!

[TakedaShingen]

Looks like you have a solid plan in place and lots of determination. Some good intense workouts and good progress. I will look forward to welcoming you to the UFE stage and I wish you much success with this journey. We'll be sure to make sure this is an awesome show for you.

Cheers

Sean Everingham, President
Ultimate Fitness Events
sean@ufeshows.com

Awesome!

[tripleh210]

So weight today is 200lbs AND I decided to check measurments to see where I have gained, and my thighs have gone up 1 inch!! They were 24.5 a month ago and now they are 25.5 inches! Everything else is near the same, maybe .2-.3 difference but have had major improvements in my legs

[tripleh210]

So yesterday was a pretty chillaxed day, went and checked out the Santa Clause Parade with the girlfriend and then chilled rest of day.

Today was chest hypertrophy day and unlike saturday I felt GREAT going in.

FLAT DUMBELL FLYES

50lbs x 15
60lbs x 12
60lbs x 12

INCLINE BB BENCH PRESS

185lbs x 12
195lbs x 10
205lbs x 8
205lbs x 8

DIPS

bw x 12
bw x 12
bw x 12

INCLINE DB FLYES

60lbs x 10
60lbs x 10
60lbs x 10

MACHINE PRESS

140lbs x 12
140lbs x 12
140lbs x 12

CABLE CROSSOVERS

70lbs x 15
70lbs x 15

After I did some abs on the weighted crunch machine.

That is it, nothing new to report. Tomorrow is shoulder/arm hypertrophy day!

[tripleh210]

So, everything is still on track! My lifts went up again this workout which was nice, hopefully I keep the momentum going!

BARBELL OVER HEAD PRESS

135lbs x 10
140lbs x 10
140lbs x 7

DB LATER RAISE

32.5lbs x 12
35lbs x 12
35lbs x 10

BENT OVER DB RAISE

32.5lbs x 10
32.5lbs x 10
32.5lbs x 10

DUMBELL SHRUGS

90lbs x 10
90lbs x 10
90lbs x 10

SPIDER CURLS

90lbs x 8
100lbs x 8
100lbs x 8

INCLINE DB CURL

40lbs x 12
40lbs x 12

REVERSE EZ BAR CURL

60lbs x 15
60lbs x 11

LYING TRICEP EXTENSION

40lbs x 10
40lbs x 10
35lbs x 10

WEIGHTED DIPS

120lbs x 10
120lbs x 10

STANDING V-BAR EXTENSIONS

80lbs x 12
80lbs x 12

Feeling pretty good so far, diet has been going well and it is becoming very natural, I don't really have to think about it anymore. Also in a couple more weeks I will be done work till I start school and find a part time job, so that is exiting! I will be going home for a week or so for christmas holidays, and with my mom's cooking it will be hard to resist all her yummy treats! I will have to portion my self I guess