Journey to UFE Showdown 2013! (First comp)

[tripleh210]

So didn't update yesterday as I was super busy, but I nailed out a 30 minute cardio session with a buddy. First 10 minutes on the step climber which was harddd. Finished up the remaining 20 minutes on the treadmill, half jog and half brisk walk.
(
Last night I made some chicken breast, but forgot to make rice so today at school I was forced to have another chicken breast sub (taking away 2 of my chicken meals . Long story short I have been starving allll day. Just finished a meal and still hungry, my girlfriend is having poutine and all I wanna do is go nuts on the fries. So maybe tomorrow or something I will make sweet potato fries

Here was the workout

BENCH PRESS

280lbs x 5
265lbs x 5
245lbs x 5

BARBELL ROW

225lbs x 5
240lbs x 5
240lbs x 5

CLOSE GRIP BENCH

225lbs x 5
235lbs x 5
235lbs x 5

T-BAR ROW

205lbs x 8
205lbs x 8
180lbs x 8

DUMBELL SHOULDER PRESS

90lbs x 8 x 2

BARBELL SHRUGS

315lbs x 6 x 3

BARBELL CURLS

100lbs x 10
110lbs x 7
100lbs x 8

Was a good workout but felt it could of been better, I think the strength gains will cease now so I am just going to focus on maintaining my strength without trying to push PR's. Don't want to injure myself either.

Also wednesday's weigh in was 205.2lbs

I am also already feeling more tight and a lot less bloated, which I think is also due to eating so clean and not drinking lol

[tripleh210]

Little bit of a delay but no worries. Not much new to report, here was my workout:

SQUATS

225lbs x 12
235lbs x 10
240lbs x 8
265lbs x 6

HACK SQUATS

135lbs x 10 x 3

STIFF LEGGED DEADLIFT

225lbs x 8 x 3

LYING LEG CURLS

110lbs x 10 x 3

CALF RAISES (seated)

135lbs x 15, 12, 10, 10, 8

STANDING CALF RAISE

180lbs x 12, 10, 8, 8, 6

SEATED MACHINE AB CRUNCH

110lbs x 12 x 3

SEATED MACHINE OBLIQUE TWIST

80lbs x 12 x 3

[tripleh210]

So today I had my interview for the TPS auxiliary position. Was pretty nervous, however it wasn't as bad as I thought. Was there for about 2 hours, passed the eye test and waiting to hear back if I passed the interview or not. Normally they have the recruiter do the interview, but this time it was a PC and he just wrote everything I said word for word, which kind of made it weird, but as long as I pass...thats all that matters!

Went and hit up back today:

PULLUPS

bw x 10
bw x 9
bw x 8

ONE ARM MACHINE ROW

135lbs x 10
135lbs x 10
160lbs x 8

SEATED CABLE ROW

180lbs x 10
180lbs x 10
200lbs x 10

STRAIGHT BAR PULLDOWN

215lbs x 12
215lbs x 10
215lbs x 8

DEADLIFT

225lbs x 12
275lbs x 10
300lbs x 8
315lbs x 6

PULL UPS

bw x 12 x 3

DUMBELL CURLS

50lbs x 8
47.5lbs x 8
47.5lbs x 7

Afterwards went and did 30 minutes on the bike for 275 calories.

[Ccm644]

Good luck on the reply of the interview!Glad it went well

As for workouts, your doing great work

[tripleh210]

Yesterday was a HIIT day, cranked out 6 intervals of 20-30 seconds each then went and did some abs.

Today was chest hypertrophy day:

DB FLYES

65lbs x 15
70lbs x 12 x 2

INCLINE BENCH

185lbs x 12
205lbs x 10
215 lbs x 8
225 lbs x 5

DIPS

Bw x 12 x 3

MACHINE PRESS

160lbs x 12 x 3

CABLE CROSSOVERS

70lbs x 15 x 2

Had to finish up early as i was running late to meet the girlfriend. Was a good workout but like before, no prs. Which is ok, as long as i maintain this strength il be happy

[tripleh210]

Been realllly busy this week with school and other ventures, but here is a quick update, regular updates to come!

Tuesday I hit back, everything was good and pretty much the same as previous back workout, however I must of put wrist wrap on backwards as my grip was **** this time! I didn't realize it made a difference but next time I will wrap it over the bar, rather than under.

Wednesday was a rest day, no gym whatsoever, first time in a long time.

Today was my Upper Body Power...realllly disappointed with this workout, seems as if my lifts are going down

BARBELL BENCH PRESS

275lbs x 3.....
275lbs x 3
245lbs x 5

* not happy, what happened to 280 x 5?? perhaps I need more sleep, or maybe its cause of the day, not sure but something was definitely off today

BARBELL ROW

225 x 5
245lbs x 5
245lbs x 5

CLOSE GRIP BENCH

225lbs x 5
235lbs x 5
235lbs x 5 (hmm, this was same as last week, perhaps I needed more warming up for my bench?)

T-BAR ROW

4 plates x 8
4 plates x 8
4 plates + 10 x 8

DUMBELL SHOULDER PRESS

90lbs x 6 (grrrrrrrrrr)
80lbs x 8

BARBELL SHRUG

345lbs x 6 x 3

BARBELL CURL

100lbs x 8 x 3

Did about 50 reps of crunches and also did some hanging leg raises, then off for cardio!

Stationary bike
30 minutes
290 calories

Don't know if this has something to do with calories being in deficit or maybe I just worked out at bad time today, but was not impressed with my lifts. Oh well, will continue to keep pushing!

Also weigh in at Wednesday was 204lbs, calories dropped by 100 in the form of half a cup of oats in snack.

Tomorrow is leg/cardio day!

[TakedaShingen]

Dude, great work in here. You're pushing more weight than a columbian drug lord.

As for an off day.
They're going to happen. So many factors. Food, sleep, recovery. Just keep coming. You'll be surprised how even deep into prep, in a decent deficit, just how strong you'll be.

[demonwareltd]

Dude, great work in here. You're pushing more weight than a columbian drug lord.

As for an off day.
They're going to happen. So many factors. Food, sleep, recovery. Just keep coming. You'll be surprised how even deep into prep, in a decent deficit, just how strong you'll be.

Good advices. Don't sweat it. Rest
Becomes that much more important the deeper into prep u go. Keep the motivation and intensity high and your strength should remain for at least most of prep.

Also, u lift more on bench now than I ever have even during my offseason

[TakedaShingen]

Good advices. Don't sweat it. Rest
Becomes that much more important the deeper into prep u go. Keep the motivation and intensity high and your strength should remain for at least most of prep.

Also, u lift more on bench now than I ever have even during my offseason

Right? Kid is damn strong!

[Ccm644]

As above, you are strong and doing well

Dont worry about a day off your soon be back killing it

[tripleh210]

Dude, great work in here. You're pushing more weight than a columbian drug lord.

As for an off day.
They're going to happen. So many factors. Food, sleep, recovery. Just keep coming. You'll be surprised how even deep into prep, in a decent deficit, just how strong you'll be.

haha thanks! I guess I am just looking too much in to it. Talked with a buddy of mine that competes and he assured me that there will be more off days when you are prepping, so staying positive is key!

Good advices. Don't sweat it. Rest
Becomes that much more important the deeper into prep u go. Keep the motivation and intensity high and your strength should remain for at least most of prep.

Also, u lift more on bench now than I ever have even during my offseason

Thanks for stopping by, yeah I will make sure my intensity is revved up and not sweat the off days

As above, you are strong and doing well

Dont worry about a day off your soon be back killing it

Thanks man! I am not gonna let that one day bring me down, even if it happens again I know what to expect now. Just for a while there everything was going up, so I was shocked to see it go down. Oh well, all a good learning experience

[tripleh210]

Well yesterday was my leg day, decided to give the leg press a go.

LEG PRESS

5 plates x 12
6plates x 10
7 plates x 8
8 plates x 6

HACK SQUAT

135lbs x 10
145lbs x 10
155lbs x 8 (most i ever used for hack squat!)

STIFF LEGGED DEADLIFT

225lbs x 10 x 3

LYING LEG CURLS

110lbs x 10 x 3

SEATED CALF RAISES

135lbs x 15, 12, 10, 8, 8

STANDING CALF RAISES

180lbs x 12, 10, 8, 6,6

Today is Back Hyper, cardio and then some posing!

[tripleh210]

Weight: 203.6lbs

Received a new workout plan today as well as new macros! Will post the workout routine as I go but here are the new macros:

Calories: 2914
Protein: 259.3g
Carbs: 248.3g
Fat: 87.8g

Been a looooong time since I have been under 3000 calories! Noticed today my rice serving was much smaller All for a nice reward though

Here was my workout:

PULL UPS

bw x 10 x 3

ONE ARM ROW (machine)

135lbs x 10 x 3

SEATED CABLE ROW

190lbs x 10 x 3

STRAIGHT BAR PULLDOWN

215lbs x 12 x 3

DEADLIFT

225lbs x 12
275lbs x 10
315lbs x 8
335lbs x 6

CHIN UPS

bw x 12 x 3

DUMBELL ALT CURL

35lbs x 10 (slow, controlled)
45lbs x 8 x 2

Didnt have time to nail out cardio but got plenty of that goin to the farmers market!

Tomorrow is HIIT and Abs...can't wait

[tripleh210]

Yesterday I did a session of HIIT and some abs...today was Chest hypertrophy!

I also experimented and came up with recipe for Oatmeal Cookies!...here is the ingredient list

1 cup whole wheat flour
1/2 tsp salt
3/4 tsp baking soda
1/2 tsp cinnamon
1/4 cup margarine
1 cup splenda
2 egg whites
water ( didnt measure exactly just kept adding till dough turned right consistency)
3 cups of oatmeal (i used quick oats)

Mix everything together and measure out 42 grams a cookie. Cook at 375 for 20 minutes!

Here are the macros for a 42 gram cookie

Calories: 155
Fat: 3.5g
Carbs: 25.3
Protein: 2.9

So basically 2 cookies is the same as 1 cup of oatmeal!

Anyway's, on to the workout!

INCLINE FLYES

50lbs x 15
65lbs x 12
65lbs x 12

BARBELL BENCH PRESS

205lbs x 12
225lbs x 10
235lbs x 8
235lbs x 8

DIPS

bw x 12 x 3

DUMBELL PULL OVERS

60lbs x 10
70lbs x 10 x 2

MACHINE PRESS

160lbs x 12
180lbs x 12 x 2

CABLE CROSS OVERS

70lbs x 15
60lbs x 15

When I was doing the crossovers I noticed lots of striations in my inner chest, getting there!

[curjo]

Your chest days always make me feel like such a pussy, keep up the good work!

[TakedaShingen]

Your chest days always make me feel like such a pussy, keep up the good work!

^^This feel...I know it.^^

And now, kid's legs and back are comin up strong to bring the whole thing together. But those pushes!

[demonwareltd]

Your chest days always make me feel like such a pussy, keep up the good work!

Haha, I know. I was rocking some DB Flyes yesterday using the 35s. What, what?!

[tripleh210]

Your chest days always make me feel like such a pussy, keep up the good work!

thanks man! You are getting up there, that's all the matters, only reason my chest days are so good is cause I was an idiot when i was younger and did way too much benching lol, so you are on the right path!

^^This feel...I know it.^^

And now, kid's legs and back are comin up strong to bring the whole thing together. But those pushes!

Yeah I am working on it! can't wait till I have a nice squat and deadlift

Haha, I know. I was rocking some DB Flyes yesterday using the 35s. What, what?!

haha well you got me on your 405 deadlift!!

[tripleh210]

Not much new today, fairly busy but got my work done

DUMBELL SHOULDER PRESS

80lbs x 10
90lbs x 7
85lbs x 10

CABLE LATERAL RAISES

40lbs x 12
50lbs x 12
50lbs x 12

BB SHRUGS BEHIND NECK

270lbs x 10 x 3

SEATED REVERSE FLYS

35lbs x 10
27.5lbs x 10 x 2

HAMMER CURLS

45lbs x 10 x 3

INCLINE DB CURLS

37.5lbs x 12 x 2

REVERSE EZ BAR CURL

60lbs x 15 x 2

FRENCH PRESS

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

WEIGHTED DIPS (machine)

110lbs x 10 x 3

STRAIGHT BAR TRI EXTENSIONS

80lbs x 12 x 2

[tripleh210]

Hey everyone, just a quick update!

So yesterday was a rest/cardio day, it was also me and my girlfriends 6 year anniversary! We went out to jack astors and I got a steak with veggies . Jack Astors also offers a 5 ounce grilled chicken breast with veggies for just 7 bucks so it is one of my fav places to go if I wanna go out!

I have also been starting to train clients for free, got a couple of referrals as well and hoping to start charging in May so I can have the best summer job ever

Also my Demon-Fitness shirt and tank came in...picture is in avatar...it is very coool!!! And yes...I did get "No Pain No Gain" tatted on my arm next to my justice scale...my two passions in one! (prolly can't see it in avatar but i will post some updated pics this weekend)

Moving on to workout!

BARBELL BENCH PRESS

275lbs x 4 * after this I got pretty upset, about a month ago I did 180 x 5...I talked with a bro at the gym about it and he said it is nothing to worry about, but I wasn't convinced that my bench was going down that much...last week I did 275 x 4 as well) So I went and did it again..
275 x 5 ( the last one was assisted a bit at the end..so I dont know if I wanna call it 5...but it was hella lot easier then the first set! This pumped me up!

BARBELL ROW

225lbs x 5 x 3

CLOSE GRIP BENCH

225 x 5
235lbs x 5 x 2

T-BAR ROW

4 plates + 10 x 10 x 3

DUMBELL SHOULDER PRESS

80lbs x 10
70lbs x 10 ( made this nice and slow and held at bottom)

MACHINE BENCH SHRUG

8 plates x 6 x 3

BARBELL CURL

100lbs x 10 x 3

Finished up with some abs an that was it! Legs and cardio tomorrow!!

[TyJS]

Hey everyone, just a quick update!

So yesterday was a rest/cardio day, it was also me and my girlfriends 6 year anniversary! We went out to jack astors and I got a steak with veggies . Jack Astors also offers a 5 ounce grilled chicken breast with veggies for just 7 bucks so it is one of my fav places to go if I wanna go out!

I have also been starting to train clients for free, got a couple of referrals as well and hoping to start charging in May so I can have the best summer job ever

Also my Demon-Fitness shirt and tank came in...picture is in avatar...it is very coool!!! And yes...I did get "No Pain No Gain" tatted on my arm next to my justice scale...my two passions in one! (prolly can't see it in avatar but i will post some updated pics this weekend)

Moving on to workout!

BARBELL BENCH PRESS

275lbs x 4 * after this I got pretty upset, about a month ago I did 180 x 5...I talked with a bro at the gym about it and he said it is nothing to worry about, but I wasn't convinced that my bench was going down that much...last week I did 275 x 4 as well) So I went and did it again..
275 x 5 ( the last one was assisted a bit at the end..so I dont know if I wanna call it 5...but it was hella lot easier then the first set! This pumped me up!

BARBELL ROW

225lbs x 5 x 3

CLOSE GRIP BENCH

225 x 5
235lbs x 5 x 2

T-BAR ROW

4 plates + 10 x 10 x 3

DUMBELL SHOULDER PRESS

80lbs x 10
70lbs x 10 ( made this nice and slow and held at bottom)

MACHINE BENCH SHRUG

8 plates x 6 x 3

BARBELL CURL

100lbs x 10 x 3

Finished up with some abs an that was it! Legs and cardio tomorrow!!

Keep it up man, you're still pushing massive weight! The difference between 4 and 5 reps is often your mentality while you're under the bar.

Looking forward to seeing the tattoo

[tripleh210]

Keep it up man, you're still pushing massive weight! The difference between 4 and 5 reps is often your mentality while you're under the bar.

Looking forward to seeing the tattoo

Thanks for stopping in bro! Let me know if your starting up a log in here...highly recommend it! Yeah it is pretty sick, there is a also a dumbell, plan on getting a half sleeve in the summer to tie it all in.

[tripleh210]

Killlled my legs today! One of best workouts I had in a while.

BARBELL SQUATS

205lbs x 12
225lbs x 12
275lbs x 8 PR!!
275lbs x 5

FRONT SQUATS (first time)

135lbs x 12
185lbs x 10
185lbs x 10

STIFF LEGGED DEADLIFT

225lbs x 10 x 4

LYING LEG CURL ( was supposed to do split squats but forgot to write it down before i left)

120lbs x 8

STANDING CALF RAISE

270lbs x 15
360 x 10, 8, 6

SEATED CALF RAISE

135lbs x 15, 10, 10, 8, 8 ( very little rest between sets)

Finished up with some abs!

Was really happy with my 275 x 8 today, the past couple workouts been depressing. I hate seeing lifts go down, but this workout really pushed me. Must of been great sleep and good nutrition combo! I also went a bit later in day, so maybe that had something to do with it

[tripleh210]

Weight: 200.8

So far I am down 6.2lbs in a month, losing bout a lb and a half a week!

Here was workout

WIDE GRIP LAT PULLDOWN

185lbs x 10
205lbs x 10
205lbs x 10

T-BAR ROW

180lbs x 10
180lbs x 10
190lbs x 10

SEATED CABLE ROW

180lbs x 10
190lbs x 10
190lbs x10

STRAIGHT BAR PULLDOWN

115lbs x 12 x 3

DEADLIFT

225lbs x 12
275lbs x 10
315lbs x 8
365lbs x 6

UNDERHAND PULLDOWNS

205lbs x 12 x 3

INCLINE DUMBELL CURL

40lbs x 12 x 3

Was another great workout!

[Ccm644]

Hey everyone, just a quick update!

So yesterday was a rest/cardio day, it was also me and my girlfriends 6 year anniversary! We went out to jack astors and I got a steak with veggies . Jack Astors also offers a 5 ounce grilled chicken breast with veggies for just 7 bucks so it is one of my fav places to go if I wanna go out!

I have also been starting to train clients for free, got a couple of referrals as well and hoping to start charging in May so I can have the best summer job ever

Im Late

Happy anniversary, hope you enjoyed your meal

Great news about training clients and for free gives you and them experience


Great workouts and 1.5lbs a week i am very jealous

Your prep is going well

[tripleh210]

Im Late

Happy anniversary, hope you enjoyed your meal

Great news about training clients and for free gives you and them experience


Great workouts and 1.5lbs a week i am very jealous

Your prep is going well

Thanks for coming in man, everything is going great!

[tripleh210]

Hey guys, so Sunday I hit an intense session of HIIT on the treadmill then killed some abs after. Ended up doing 6 intervals at level 10.9

Monday I hit chest

INCLINE DUMBELL FLYES

60lbs x 12
65lbs x 12
65lbs x 12

BARBELL PRESS

225lbs x 12
235lbs x 10
245lbs x 8
245lbs x 5

DIPS

bw x 15 x 3

DUMBELL CHEST RAISE

80lbs x 10 x 3

CHEST PRESS MACHINE

160lbs x 12 x 3

CABLE CROSSOVERS

70lbs x 12 x 2

Was a nice intense workout then went and posed for half hour with a buddy who is also prepping for a show in May.

Then today was Shoulders/Arms

DUMBELL SHOULDER PRESS

70lbs x 10
80lbs x 10
90lbs x 8 (damn close to 10!!, which mean strength isnt going down too much at all)

CABLE LATERAL RAISE

50lbs x 12 x 3

BEHIND BACK SHRUGS

225lbs x 10 x 3

SEATED REVERSE FLYES

37.5lbs x 10 x 3

HAMMER CURLS

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

INCLINE DUMBELL CURL

40lbs x 12 x 2

REVERSE EZ BAR CURL

60lbs x 15 x 2

FRENCH PRESS

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

WEIGHTED DIPS

110lbs x 12 x 2

STRAIGHT BAR PUSHDOWN

90lbs x 12 x 2

During this workout I noticed a lot more definition and everything is definitely coming in nicely, will post some pics shortly

[tripleh210]

So these pics were taken yesterday and today, sitting around 200lbs. Long ways to go but getting there!!


photo (2).jpgphoto (3).jpgphoto (1).jpg

[tripleh210]

So yesterday I woke up and was at 201.8

Hoping it does down again for Saturday weigh in, would love to be at 199. Today is upper power day! Time to killll it

[tripleh210]

Today had to of been by far my best workout in a long time! Earlier I wrote the Can-Fit-Pro exam which was fairly easy, tomorrow morning meeting up with hopefully my future business partner! Want to make some good money for the summer so I can be in the gym all the time hehe

Here was my workout:

BARBELL BENCH PRESS

275lbs x 3
275lbs x 4
275lbs x 5

Felt weak going into it and again, had that shoulder pain and this time it got even worse, then again I am benching fairly heave twice a week so that may be it. Not losing any mobility and strength is still good so I'm sure it is fine. Was happy to hit 275 x 5 on my last set! I wanna keep this throughout my whole prep

BARBELL ROW

225lbs x 5
235lbs x 5
245lbs x 5

Felt nice and strong with this movement. I changed it up and used underhand grip, felt it a lot more in my lat's and gave me a nice back pump!

CLOSE GRIP BENCH PRESS

235lbs x 5 x 3

MACHINE ROW (someone was using the T-Bar and I didn't have time to waste!)

270lbs x 8
270lbs x 8
320lbs x 6

Felt really strong with this movement. Started off with 3 plates on each side, then said f*** it and added 50lbs on top of that

DUMBELL SHOULDER PRESS

90lbs x 6
80lbs x 8

SMITH MACHINE SHRUG

275lbs x 6 x 3

BARBELL CURL

100lbs x 10 x 3

Overall was a great workout and one of the best power days I have had in a while! Tomorrow is leg day!