Journey to UFE Showdown 2013! (First comp)

[tripleh210]

Hey everyone, so after much thought and deliberation, I have decided that I want to compete. I have been working out since I was 13 years old and I have hit many high's and low's in my progress. I have never gotten anywhere close to stage lean and I want to prove to myself that I can get there. I know this will not only be a physical game, but a mental game as well, and I am ready for it!

For this contest prep I will be working with Team DEMON, so far he is great and I am looking forward to working with him for the next 8 months.

Before I begin any prep, I as well as my coach thought it would be best to bulk for a couple months to bring up some lagging bodyparts. Sadly I do have to bring up my legs and I can only blame myself for that, but rest assured I will be KILLING my legs! I also have a symmetry issue with my arms, the right one is noticeably bigger than my left. On top of this will just try to get strength up a bit more and will be aiming to start prep in Jan/Feb.

For those that are interested the show is in London, Ontario and it is a natural bodybuilding association. I chose this organization because their presentation for stage is amazing and they give great exposure.

Anyway's, it is off to the gym! I will be doing Legs today, will report back after I get back from the gym.

[Ccm644]

Good Luck on your journey to UFE

Enjoy the bulk while you can

Team demon will sure be a great help along the way

[tripleh210]

Good Luck on your journey to UFE

Enjoy the bulk while you can

Team demon will sure be a great help along the way

Thanks man! Good luck to you as well!

[tripleh210]

Weight: 195 lbs

So just got back from my Leg workout, I have to say I havn't hit legs this hard in a long time! After the squats I was feeling pretty much dead but I trucked on till the end, here is my routine:

BARBELL SQUATS

Set 1: 185lbs for 12 reps - Felt a little light so will go up on pounds next time
Set 2: 195lbs for 10 reps
Set 3: 205lbs for 7 reps - just missed the 8th rep
Set 4: 210lbs for 6 reps

HACK SQUATS

Set 1: 135lbs for 10 reps - I thought for sure I could go heavier but these are a lot harder then I thought!
Set 2: 135lbs for 8 reps
Set 3: 135lbs for 8 reps

STIFF LEGGED DEADLIFT

Set 1: 135lbs for 10 reps - Felt really light, however wanted to make sure form was good
Set 2: 185lbs for 8 reps
Set 3: 185lbs for 8 reps

LYING LEG CURLS

Set 1: 80lbs for 10 reps
Set 2: 80lbs for 10 reps
Set 3: 70lbs for 10 reps

STANDING CALF RAISES

Set 1: 100lbs for 15 reps
Set 2: 120lbs for 12 reps
Set 3: 120lbs for 12 reps
Set 4: 130lbs for 10 reps
Set 5: 130lbs for 10 reps

SEATED CALF RAISES

Set 1: 90lbs for 15 reps
Set 2: 115lbs for 12 reps
Set 3: 115lbs for 12 reps
Set 4: 140lbs for 10 reps
Set 5: 140lbs for 10 reps

After the workout I could barely walk, my thigh's, hamstrings and calf's are going to be hurting tomorrow for sure!

Next leg workout I hope to increase on all lifts even by a small amount, I think that they will grow the most due to being neglected in the past, my legs aren't used to workouts like this.

Anyway, I will post later with macros for the day, starting pics can be seen on my profile.

[curjo]

Good luck! I'll be following along, I'm gonna start working with Stan in about a month. Looking forward to seeing your progress.

[tripleh210]

Good luck! I'll be following along, I'm gonna start working with Stan in about a month. Looking forward to seeing your progress.

Thanks a lot!

[tripleh210]

So today was first day on bulk in a loooong time and I hit the following macro's:

Calories - 3520 Protein - 290g Carbs - 361g Fat - 95g

Here is what my macros are currently set at:

Calories - 3520 Protein - 273.6g Carbs - 363.6g Fat - 99.6g

I was a little over on protein and under by couple calories on carbs and fat, due to my whey protein having a larger amount of protein and no carbs, but calories are dead on and the carbs and fat are only a couple calories off, so today was a success!



Tomorrow is back day, excited to be doing some deads!

[tripleh210]

Today was back hypertrophy workout, I was a little tired coming in to it because of people above my apartment having a loud ass party all night. I live in an old building so I hear everything .

The beginning of the workout started alright and then I just died towards the end, I am going to be picking up a pre-workout soon, as I could definitely use that extra boost.

Here was my workout:

PULLUPS

bw x 10
bw x 7
bw x 8


ONE ARM DUMBELL ROWS

75 x 12
80 x 10
80 x 10


CABLE SEATED ROW

120 x 12
140 x 8
140 x 8


STRAIGHT BAR PULLDOWN

170 x 12
170 x 8
155 x 12


DEADLIFT

225 x 10
245 x 8
295 x 6
295 x 4


CHIN UP

bw x 8
bw x 8
bw x 8


DUMBELL ALT CURL

45 x 6
40 x 8
30 x 12


Overall I thought the workout went pretty good, by the time I got to deadlifts I was sooo beat and wasn't able to lift what I normally do, hopefully that will change though, as i am not used to a higher volume workout.

Tomorrow is an off day and I am going back to my parents till Monday, will get some cardio in before I leave and then hit gym when I get back to Toronto Monday.

[UFE]

I look forward to welcoming you to UFE! I thank you for the kind words about our shows and I will definitely work hard with the rest of the team to make sure your first show is an awesome experience!

Good luck with your training and I'll see you in 2013!

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

[tripleh210]

I look forward to welcoming you to UFE! I thank you for the kind words about our shows and I will definitely work hard with the rest of the team to make sure your first show is an awesome experience!

Good luck with your training and I'll see you in 2013!

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

Thank's a lot! I can't wait to step on stage

[tripleh210]

So today I was in Stratford at my parents, it sucks cause I had to take train down and I didnt have any of my protein shakes or meals. I just had to eat what they had so I made it as clean as possible. Oh well just one day I am not gonna stress it.

I hit up the local YMCA with my bro today and hit a chest hypertrophy workout. It was pretty decent but I kept running in to people I know ( gotta love small towns) so that took away from the workout by stopping to talk and what not.

Anywayyys, here is what I did:

FLAT DB FLYES
50lbs x 15
55lbs x 12
60lbs x 12

INCLINE BB BENCH
185lbs x 12
195lbs x 10
205lbs x 8
205lbs x 8

WEIGHTED DIPS
Bw+25lbs x 12
Bw+25lbs x 12
Bw+25lbs x 8 - had to finish out rest with just bodyweight, my chest was cooked at this point

INCLINE DB FLYES
3 sets of 60lbs x 10

CHEST PRESS MACHINE
3 sets of 150lbs x 12

Didnt have time to do up the last 2 sets of cable crossovers but overall workout was great! Tommorrow is shoulder/arm hypertrophy.

[tripleh210]

So today was shoulders and arms, I was a little tired when I woke up and took 400mg of caffeine to give me some energy after my pre-workout meal. The gym session was great! I am still not used to the higher rep's so on some lifts I was using too much weight, I got it all figured out for next time though

On the way to the gym they had the street blocked off because a gigantic tree fell sideways on the road, blocking the entire length and then some, a car was underneath the tree as well...goddamn Sandy!! At least I was walking and could go another way.

So here was my workout:

STANDING SHOULDER PRESS

135lbs x 7 - didnt warm up enough on this set
135lbs x 10
135lbs x 7

DUMBELL LATERAL RAISE

35lbs x 10
30lbs x 12
25lbs x 12

DUMBELL REAR LATERAL RAISE

20lbs x 12
25lbs x 10
25lbs x 10

DUMBELL SHOULDER SHRUG

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

SPIDER CURL (first time doing these!)

80lbs x 8
60lbs x 8
60lbs x 8

INCLINE DUMBELL CURLS

40lbs x 10
30lbs x 12

REVERSE EZ BAR CURL

50lbs x 15
50lbs x 15

LYING DUMBELL EXTENSIONS

30lbs x 10
35lbs x 10
37.5lbs x 10

WEIGHTED DIP

bw + 45lbs x 10


V-BAR TRICEP EXTENTION

90lbs x 12
100lbs x 12

By the end of this workout I was pumped! I went down to the supplement store beside my gym and got a serving of Xtend (I forgot mine at home) then went and did 15 minutes of moderate cardio.

After the gym I went down to popeyes and got myself some 1MR and some micronized creatine monohydrate. Will be gaining some water weight from the creatine but that will go away once I stop using and start prep.

One thing I saw a lot of at the gym today was people doing partial reps, it bugs the hell out of me when someone goes for a heavy weight and then they don't use full range of motion, they do a half ass version of a dumbell press or a squat...grrrrrrrrrr...oh well, they will be the ones experiencing no results not me

I feel a lot better today with my macro's, back to my normal routine!

Tomorrow is my off day/ cardio. Will be aiming to get 1 hour of moderate intensity cardio in the AM after weigh in, I will report back Thursday after my Upperbody POWER day!!! Will be lifting some madddd weight

[demonwareltd]

Duuuuuuude! How did I not know you started up a log!? No matter, I found it now!

Workouts looking solid and seems like you are having a great time of it. Couple of comments based on what I read so far:

* I put deads later in the workout because many people do them first and while they are able to move more weight, the remainder of the exercises suffer as a result. From a mass building perspective, I feel it's better to have more energy to devote to things like heavy rows and pull-ups rather than blowing your load on deadlifts right out the gate. You will get used to it though and be pulling some heavy weight on deads even at the end of your workout!

* Glad to see you picked up some creatine, though we will not be dropping it during contest prep. Very common misconception that creatine needs to be dropped when getting ready for a show because it causes "bloat". Lean is lean and creatine helps keep your muscles full regardless of whether you are cutting or bulking.

Keep up the great work in here, will be stalking from now on

- Stan

[NaturalPursuit]

always in!!! KILL THIS BRO! glad ur making the decision to compete!

[tripleh210]

Duuuuuuude! How did I not know you started up a log!? No matter, I found it now!

Workouts looking solid and seems like you are having a great time of it. Couple of comments based on what I read so far:

* I put deads later in the workout because many people do them first and while they are able to move more weight, the remainder of the exercises suffer as a result. From a mass building perspective, I feel it's better to have more energy to devote to things like heavy rows and pull-ups rather than blowing your load on deadlifts right out the gate. You will get used to it though and be pulling some heavy weight on deads even at the end of your workout!

* Glad to see you picked up some creatine, though we will not be dropping it during contest prep. Very common misconception that creatine needs to be dropped when getting ready for a show because it causes "bloat". Lean is lean and creatine helps keep your muscles full regardless of whether you are cutting or bulking.

Keep up the great work in here, will be stalking from now on

- Stan

haha exactly!

Yeah that makes sense, I also feel it a lot more because my back is already pumped up.

Alrighty, yeah I never thought of it like that, sounds good! Will mean hopefully I can hold on to a bit more muscle mass while I am cutting down. Glad I picked it up then!

Will do

[tripleh210]

always in!!! KILL THIS BRO! glad ur making the decision to compete!

Thanks bro! Been thinking about it for a long time and finally just decided to do it

[tripleh210]

So yesterday was an off day. I did 45 minutes cardio in the am and my weigh in was about 196-197. Weight is goin up!

Today was upper body power day and I had an amazing workout. I was a little tired when I woke up but after I took some 1MR I was feelin ready to go!

Here was my workout:

BARBELL BENCH PRESS

275lbs x 3
255lbs x 5
255lbs x 5

BARBELL BENT OVER ROW

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

BARBELL CLOSE GRIP BENCH PRESS

205lbs x 5
225lbs x 3
205lbs x 5

T-BAR ROW

135lbs x 8
135lbs x 8
180lbs x 8

DUMBELL SHOULDER PRESS

80lbs x 8
90lbs x 6

BARBELL SHRUG

275lbs x 6
275lbs x 6
275lbs x 6

BARBELL CURL

90lbs x 8
100lbs x 7
100lbs x 8

That was that! I felt that I could go longer on certain lifts, which I attribute to the added creatine as well as 1MR. I am happy with the workout and oddly enough I didn't feel as drained as I do with the hypertrophy workouts. Tomorrow is legs! Can't wait to do some squats

I have attached some pictures I took after my workout, you can see the arm size difference as well as the lagging legs. I hope to bring these both up in the next couple months!

[demonwareltd]

STRONG benching. Even before I strained my pec I wasn't pushing close to that kind of weight. Keep up the strong workouts!

[tripleh210]

STRONG benching. Even before I strained my pec I wasn't pushing close to that kind of weight. Keep up the strong workouts!

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!

[tripleh210]

So today was my second leg day, killed sooooo much! My legs were weak and shaky by the end of it.

Here was my workout:

BARBELL SQUAT

205lbs x 12
215lbs x 8
215lbs x 8
225lbs x 6

HACK SQUAT

140lbs x 10
140lbs x 8
140lbs x 8

STIFF LEGGED DEADLIFT

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

LYING LEG CURLS

70lbs x 10
70lbs x 10
90lbs x 10

STANDING CALF RAISES

130lbs x 15
130lbs x 12
130lbs x 12
140lbs x 10
150lbs x 10

SEATED CALF RAISE

170lbs x 15
135lbs x 12
135lbs x 12
135lbs x 10
135lbs x 10

My legs were pooched after that workout! I also lifted more than my last leg day, hope is to make improvements every week so that they will build up in the couple months I am bulking.

On a side note I have also starting studying for Can-Fit-Pro PTS. I have the test scheduled for Dec. 30 but will prolly be able to do it sooner as there is not a lot of content to cover.

Macro's are still the same, will report back after back hypertrophy tommorrow!

[tripleh210]

So today I did my back hypertrophy workout, was supposed to do it yesterday but I got crammed with stuff before work and had to move it to my off day. Anyways I went in and checked my weight and was around 200-201, so about a 5lb increase from last Friday. I just finished loading creatine so that is probably why

So here was my workout:

PULL UPS

bw x 10
bw x 10
bw x 10

ONE ARM DB ROW

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

CABLE SEATED ROW

140lbs x 8
160lbs x 8
160lbs x 8

STRAIGHT BAR PULLDOWN

200lbs x 12
185lbs x 12
155lbs x 12

DEADLIFT

255lbs x 10
265lbs x 8
295lbs x 6
305lbs x 6

CHIN UP

bw x 8
bw x 8
bw x 8

DUMBELL CURL

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


I was glad to see that everything went up from the previous week, hopefully the rest of the week is this successful!!

[demonwareltd]

Strong workouts this weekend and it's always encouraging and motivating to see increases session over session regarding the weights. Here's to a productive week and some solid gains. Keep on killing it!

- Stan

[tripleh210]

Strong workouts this weekend and it's always encouraging and motivating to see increases session over session regarding the weights. Here's to a productive week and some solid gains. Keep on killing it!

- Stan

Thanks man!

[tripleh210]

Weight: 200.8lbs ( finally got me a digital scale! )

So today I woke up around 10:30 am, working late nights suck! One of the fall backs of working mobile security. Luckily I will be done in December and hopefully won't be working nights again till I get on a police service somewhere

Anyway's, today was a chest hypertrophy workout. One thing I have realized is that my body is NOT used to higher rep ranges, I mean ever since January I have been training low reps high weight, now I am adding in higher rep ranges and my muscles give in quite quickly. I take this as a good thing though because my muscles will get really shocked and should experience some new growth!

Here was my workout, last chest hypertrophy day I didn't hit a lot of my rep targets cause I was lifting too heavy, so today I lowered my weight and just concentrated on getting the proper rep ranges, some of them I struggled to get the last rep and some were pretty easy, but I have a pretty good clue where to start next week now

DUMBELL FLYES

50lbs x 15
60lbs x 12 (barely got last one in)
55lbs x 12

BARBELL INCLINE BENCH PRESS

135lbs x 12
165lbs x 10
185lbs x 8
175lbs x 8

DIPS (no weight belt at my gym, will have to find one!)

bw x 12
bw x 12
bw x 12


INCLINE DUMBELL FLYES

50lbs x 10
50lbs x 10
60lbs x 10

CHEST PRESS MACHINE

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

CABLE CROSSOVERS

60lbs x 15
60lbs x 15

Overall it was a good workout, I was glad that I was able to hit my rep targets, now it will only progress from here!

[tripleh210]

Weight: 198.4 lbs (This was taken right in the morning)
..
So today, woke up an jumped on the scale...sitting at 198.4lbs. Not too bad considering I was around 195 couple weeks ago. I am also feeling a lot more full then I was a couple weeks ago.

I wanted to make a note that I have not been this dedicated and motivated in the gym (and outside the gym) in a long time. When I first started working out at 13 I didn't lose my drive till I was around 18, then I started taking time off, losing size, getting back into it, and kept repeating that cycle. Since January I have been going non stop and my drive keeps getting stronger and stronger. All I think about is the gym and what I am going to eat and spend hours online on the forums and reading articles.

One thing I love about bodybuilding is that you can fit it into any lifestyle if you really want to. Going to school, having a career, spending time with friends and family doesnt have an impact as long as you get in the gym when you are supposed to and eat what you need to grow/cut. Making smart decisions and having fun with it. Anyway's, that's my rambling for the day! On to the workout..

STANDING BB SHOULDER PRESS

135lbs x 10
135lbs x 8
135lbs x 6 ( I was disappointed I couldn't get 10 reps for all sets, but that is something to work to!)

DB LATERAL RAISE

30lbs x 12
25lbs x 12
25lbs x 12

DB BENT OVER DELT RAISE

25lbs x 10
25lbs x 10
25lbs x 10

DUMBELL SHOULDER SHRUG

90lbs x 10
100lbs x 10 (Had to use a bench press machine, as dumbells at my gym only go up to 90 lbs ...it felt lighter so I went back to the dumbells)
90lbs x 10

SPIDER CURL

80lbs x 10
80lbs x 10
80lbs x 8

INCLINE DUMBELL CURL

35lbs x 12
30lbs x 12

REVERSE EZ BAR CURL

50lbs x 15
50lbs x 15

DB LYING EXTENSIONS

40lbs x 10
42.5lbs x 10 (barely got the 10th rep)
40lbs x 10

WEIGHTED DIP (used the tricep dip machine)

90lbs x 10
90lbs x 10

CABLE TRICEP EXTENSIONS

100lbs x 12
100lbs x 12

After the gym I went down to popeyes and picked up another pail of I-Plex and Animal Pack. Here is my stack as of right now:

Morning - Fish Oil
Animal Pak

Pre - Workout - 1MR

Pre-Cardio - Scivation Xtend

Post-Workout - Micronized Creatine

Whey - I-Plex (blend of different proteins)

That is it for now, tomorrow is off day/ cardio, aiming to hit 30-45 min. Will report back Thursday after my Upper Body Power Day!

[demonwareltd]

Weight: 198.4 lbs (This was taken right in the morning)
..
So today, woke up an jumped on the scale...sitting at 198.4lbs. Not too bad considering I was around 195 couple weeks ago. I am also feeling a lot more full then I was a couple weeks ago.

I wanted to make a note that I have not been this dedicated and motivated in the gym (and outside the gym) in a long time. When I first started working out at 13 I didn't lose my drive till I was around 18, then I started taking time off, losing size, getting back into it, and kept repeating that cycle. Since January I have been going non stop and my drive keeps getting stronger and stronger. All I think about is the gym and what I am going to eat and spend hours online on the forums and reading articles.

One thing I love about bodybuilding is that you can fit it into any lifestyle if you really want to. Going to school, having a career, spending time with friends and family doesnt have an impact as long as you get in the gym when you are supposed to and eat what you need to grow/cut. Making smart decisions and having fun with it. Anyway's, that's my rambling for the day! On to the workout..

STANDING BB SHOULDER PRESS

135lbs x 10
135lbs x 8
135lbs x 6 ( I was disappointed I couldn't get 10 reps for all sets, but that is something to work to!)

DB LATERAL RAISE

30lbs x 12
25lbs x 12
25lbs x 12

DB BENT OVER DELT RAISE

25lbs x 10
25lbs x 10
25lbs x 10

DUMBELL SHOULDER SHRUG

90lbs x 10
100lbs x 10 (Had to use a bench press machine, as dumbells at my gym only go up to 90 lbs ...it felt lighter so I went back to the dumbells)
90lbs x 10

SPIDER CURL

80lbs x 10
80lbs x 10
80lbs x 8

INCLINE DUMBELL CURL

35lbs x 12
30lbs x 12

REVERSE EZ BAR CURL

50lbs x 15
50lbs x 15

DB LYING EXTENSIONS

40lbs x 10
42.5lbs x 10 (barely got the 10th rep)
40lbs x 10

WEIGHTED DIP (used the tricep dip machine)

90lbs x 10
90lbs x 10

CABLE TRICEP EXTENSIONS

100lbs x 12
100lbs x 12

After the gym I went down to popeyes and picked up another pail of I-Plex and Animal Pack. Here is my stack as of right now:

Morning - Fish Oil
Animal Pak

Pre - Workout - 1MR

Pre-Cardio - Scivation Xtend

Post-Workout - Micronized Creatine

Whey - I-Plex (blend of different proteins)

That is it for now, tomorrow is off day/ cardio, aiming to hit 30-45 min. Will report back Thursday after my Upper Body Power Day!

Solid work! Very true about your comments related to bodybuilding and life. There most certainly can be a balance - you just need to make it a point to maximize your available time and not waste it. I was the same way with working out for months at a time and then taking a month off here or there. Once I got in my mind to do my first show, I haven't taken more than 1 week off a at a time I don't think. That is over the last 4 or 5 years! Keep at it and good things are bound to happen!

[tripleh210]

Solid work! Very true about your comments related to bodybuilding and life. There most certainly can be a balance - you just need to make it a point to maximize your available time and not waste it. I was the same way with working out for months at a time and then taking a month off here or there. Once I got in my mind to do my first show, I haven't taken more than 1 week off a at a time I don't think. That is over the last 4 or 5 years! Keep at it and good things are bound to happen!

Thanks!

That is awesome!! I think the number one reason people fail at their fitness goals is because they lose motivation and just stop what they are doing. Going at it non stop for 4-5 years is very impressive! I won't be stopping and plan to continue till I can't lift anymore.

[curjo]

Thanks!

That is awesome!! I think the number one reason people fail at their fitness goals is because they lose motivation and just stop what they are doing. Going at it non stop for 4-5 years is very impressive! I won't be stopping and plan to continue till I can't lift anymore.

Loss of motivation is definatly the reason most fail, it's why I've failed every other time I've tried to accomplish what I'm going to accomplish this time. Competing is great motivation, I mean its something 99.99% of the population will never do. Win, lose, or draw its a victory in my eyes just to step on stage. You'll be there before you know it with the kind of focus your displaying now. Keep crushing!

[tripleh210]

Loss of motivation is definatly the reason most fail, it's why I've failed every other time I've tried to accomplish what I'm going to accomplish this time. Competing is great motivation, I mean its something 99.99% of the population will never do. Win, lose, or draw its a victory in my eyes just to step on stage. You'll be there before you know it with the kind of focus your displaying now. Keep crushing!

Exactly man, the outcome doesnt matter, what matters is what you were able to accomplish. Thanks for the encouragement!

[demonwareltd]

Loss of motivation is definatly the reason most fail, it's why I've failed every other time I've tried to accomplish what I'm going to accomplish this time. Competing is great motivation, I mean its something 99.99% of the population will never do. Win, lose, or draw its a victory in my eyes just to step on stage. You'll be there before you know it with the kind of focus your displaying now. Keep crushing!

Competing is great motivation to be sure, but don't fool yourself into thinking it will be a smooth road. You will have times of extreme self doubt and lack of motivation. The key is to have a solid support system to help you through those moments and not let you give up. I know if it wasn't for my wife and the guys here on the boards, I would have quit my prep 3 times over already. It gets really hard at times, but know it's not forever and eventually you get to the top of that mountain and man, the view is EPIC!