Moving forward in Reverse: Devils post-show recovery thread

[demonwareltd]

Found my training log Devils - I hit 205x8 (had no spot so probably could have gotten 9), two weeks ago, or 10 days after hitting 320 on Bench Press.

[Devils]

Update

I've been out for a while. I moved apartments last week and I'm getting stuffed around with the internet. So I'm on phone.
My back is sore from the move but otherwise training has been going well. I'm really trying to push the diet as I'm still around 87.4kg, which could quickly become 87.2 tomorrow, 87.0 the next day, and so on. I really need to be organized otherwise missing meals just causes me to fall behind. I'm going to start having some more milk or oat milk and blending shakes, because it's getting hard to eat big all the time.

My lower body training is moving slowly but my upper body is progressing well. Today I did 308 lbs on the bench press for 3 sets of 2 reps. My first time doing 3 plates ever. I also did a 52.5kg pullup for 3x6 reps a few weeks ago, which at this bodyweight, counts as another record.

I'm still considering competing this year, I'll have until May/June to decide. I'll see how I keep progressing, I may want to keep gaining weight to over 200 lbs to really put size on my legs.

I'll try to update more in the future and answer questions, so keep following.


Comments

I was around 335 a month ago but have since changed my workouts to not focus on increasing 1RM in core lifts. I will do some testing though and see where my current 1RM and 10RM is - something fun to do

Found my training log Devils - I hit 205x8 (had no spot so probably could have gotten 9), two weeks ago, or 10 days after hitting 320 on Bench Press.

Cool, I'm sure you can make 225 for more reps soon.

Good point!
A few preps ago I realized this.
That as my body weight drops so does the maintenance calories.

Wisdom

[The Solution]

Good to hear you are really serious about competing again later in the year man, Keep trying to down them kcals.

[deltpecx]

...
My lower body training is moving slowly but my upper body is progressing well. Today I did 308 lbs on the bench press for 3 sets of 2 reps. My first time doing 3 plates ever. I also did a 52.5kg pullup for 3x6 reps a few weeks ago, which at this bodyweight, counts as another record.

I'm still considering competing this year, I'll have until May/June to decide. I'll see how I keep progressing, I may want to keep gaining weight to over 200 lbs to really put size on my legs.
...

Congrats on settling into your new place.

Congrats on the 308 on the BP....feltgreatdidn'tit.jpg
When I was a much, much younger man I pressed 305 for 1 rep.
I doubt I'll see that happening again..LOL!


In for you possible contest prep.

[Devils]

Picking up the log after the 30th




30th January 2014 / Upper / Morning Weight = 88.2kg

Training

in BOLD are PR's

Spin Bike 5 minutes

Bench Press 20kg x 20, 40kg x 10, 60kg x 5-5, 100kg x 2, 120kg x 1, 135kg x 1, 140kg x 1-1-2-2, 100kg x 10-9
Lat Pulldown 66kg x 10, 97kg x 8, 107kg x 8-7-6
High Machine Row 40kg x 8, 60kg x 8-8
Rear Delt Cable Fly 6.25kg x 10, 7.25kg x 8-8-8
Straight Arm Pushdowns 13.75kg x 10-10-10

---------------------------------------------------------

1st February 2014 / Lower / Morning Weight = 89kg

Training

in BOLD are PR's

Spin Bike 5 minutes

Leg Extension 55kg x 20-20, 75kg x 20-20-20
Leg Curl 55kg x 75kg x 8-8-8-8, Single Leg 25kg x 8-8-8
Leg Press 120kg x 20, 200kg x 15-15-15-15
Calf Raise Machine 55kg x 20, 115kg x 15-15, 85kg x 20-20-20
Seated Calf Raise 65kg x 15-15-15

---------------------------------------------------------

2nd February 2014 / Upper / Morning Weight = 88.3kg

Training

in BOLD are PR's

Spin Bike 5 minutes

Bench Press 20kg x 20, 40kg x 10, 60kg x 5-5, 100kg x 2, 120kg x 3-5-5, 100kg x 5
Incline DB Press 32kg x 10-10
Pullups bw x 10, 20kg x 12-10
Tricep Pushdown 38.5kg x 15-10-9
Lat Pulldown 87kg x 8, 97kg x 8-8
High Machine Row 50kg x 12-10
Back Stretches 5 mins

Thoughts

This may as well have been a deload. Was getting tight front delts and pec tendon after warming up on the bench so I just went lighter and cut it short.



Comments

Good to hear you are really serious about competing again later in the year man, Keep trying to down them kcals.

Congrats on settling into your new place.

Congrats on the 308 on the BP....feltgreatdidn'tit.jpg
When I was a much, much younger man I pressed 305 for 1 rep.
I doubt I'll see that happening again..LOL!

In for you possible contest prep.

It was always the reason for training and bulking, it's just a matter of when I want to go next. I was thinking August/September or March next year if I get too heavy this bulk.

[The Solution]

Giving yourself ample time is never a bad thing, focus on sorting out your life and move from there.

[andyboi]

It was always the reason for training and bulking, it's just a matter of when I want to go next. I was thinking August/September or March next year if I get too heavy this bulk.

Love this idea. I'm aiming for INBA Vics in September. If I'm no where near good enough then I'll do March. No biggie, but I still have a good 15kg to go.

Your thinking is admirable. Very level headed.

[Beerculez]

Hey man, some pretty impressive lifts in your most recent posts, mirin dat 52 kg pullups for reps and the bench. How many years have you been training for now?

Also I was wondering, has your metabolism improved a lot from your first year or so of lifting to now, now that you have a lot more lean mass? Reason why I'm asking is because I'm cutting atm but I find that I have to keep it close to 2000 calories to lose a pound a week and i've only beencutting for about a month and I am still 13-14% bf. I don't have a ton of lean mass though, I'll probably have to get down to 165 to be 8-9%.

[Devils]

12th February 2014 / Lower / Morning Weight = 88.2kg

Training

in BOLD are PR's

Spin Bike 5 minutes

Leg Extension 55kg x 15-15, 75kg x 15, 95kg x 15
Leg Press 120kg x 15, 180kg x 12, 240kg x 10, 300kg x 10, 320kg x 10-10-10-10, 300kg x 10-10
Leg Curl 55kg x 15, 85kg x 6-6-6-6

---------------------------------------------------------

13th February 2014 / Upper / Morning Weight = 88.9kg

Training

in BOLD are PR's

Spin Bike 5 minutes

Bench Press 20kg x 20, 40kg x 10, 60kg x 6-6, 100kg x 3, 130kg x 1, 140kg x 3-3-2+1 (Aww Yiss), 120kg x 6-4
Pullups bw x 10, 20kg x 8, 40kg x 4, 50kg x 6-6
Lat Pulldown 107kg x 8-8
High Machine Row 70kg x 6-6-6
Rear Delt Cable Fly 3.75kg x 12, 6.25kg x 12-8-6

Thoughts

Another PR on the bench, still going up, 1 more rep than last time each set. The third set I pretty much got but spotter touched the bar with fingers so I don't really want to count that.

90kg/200 lbs bodyweight here I come!


Comments

Hey man, some pretty impressive lifts in your most recent posts, mirin dat 52 kg pullups for reps and the bench. How many years have you been training for now?

Also I was wondering, has your metabolism improved a lot from your first year or so of lifting to now, now that you have a lot more lean mass? Reason why I'm asking is because I'm cutting atm but I find that I have to keep it close to 2000 calories to lose a pound a week and i've only beencutting for about a month and I am still 13-14% bf. I don't have a ton of lean mass though, I'll probably have to get down to 165 to be 8-9%.

Thanks man, first time I went in a gym was October 2006.

I'm on around 3500 to keep weight on, more than that to start gaining weight slowly. 2000 calories is quite low, but makes sense if you're losing a pound a week. Make sure you incorporate re-feeds and you could always make your training more intense and bump up your calories. You may need to get to 165, is that your plan?

[The Solution]

How you feeling as you approach 200?

[Leo520]

hi devils,i wanto ask you some question and hope you give me some help
i was 155lb 7%bf at my teen contest,after show i was hurgry hell and get mad to eat junk every day for a month
now im about 171lbs and 15%bf, im very regret to being that fat,i want to cut back to 10%bf as fast as i can
so this my diet:3 lowcal day 1 high cal day cycle
p/c/f
low day 270/45/60
high day 300/150/66

hope some advice

[Devils]

How you feeling as you approach 200?

fat and great

hi devils,i wanto ask you some question and hope you give me some help
i was 155lb 7%bf at my teen contest,after show i was hurgry hell and get mad to eat junk every day for a month
now im about 171lbs and 15%bf, im very regret to being that fat,i want to cut back to 10%bf as fast as i can
so this my diet:3 lowcal day 1 high cal day cycle
p/c/f
low day 270/45/60
high day 300/150/66

hope some advice

Yeah you goofed there. A bit of damage control is fine but I would give yourself about 6 weeks max, then back to maintaining and bulking.

Your fats are too low, bump them up to 75 and just reduce your protein and carbs to compensate.

Your low days would look better at 160/100/75 and high days 180/300/70

[chickeneater]

It looks like the bulk of your chest, shoulder, tri work is just straight flat benching. AmIrite?

[Devils]

It looks like the bulk of your chest, shoulder, tri work is just straight flat benching. AmIrite?

Yes, I haven't seen many people bench 315 with a small chest, so that's what I was aiming for.

[IK9]

Dang.. 200 lbs is beastly.. Also.. 315.. Sick

[JulianBee]

Dang.. 200 lbs is beastly.. Also.. 315.. Sick

This...great work bro

[Devils]

15th February 2014 / Lower / Morning Weight = 88.6kg

Training

in BOLD are PR's

Spin Bike 5 minutes

Leg Extension 55kg x 10-11, 75kg x 10-10, 95kg x 10
Leg Press 120kg x 15, 180kg x 12, 240kg x 10, 320kg x 10-10, 325kg x 10-10-10-10-10
Leg Curl 55kg x 15, 90kg x 6-6, 85kg x 7-6
Seated Calf Raise 80kg x 12-12-12-12
Calf Extension 55kg x 10, 135kg x 10-10-10
Inner Thigh Cable 18.75kg x 10-10

---------------------------------------------------------

16th February 2014 / Upper / Morning Weight = 88.3kg

Training

in BOLD are PR's

Spin Bike 5 minutes

Bench Press 20kg x 20, 40kg x 10, 60kg x 6-6, 100kg x 3, 130kg x 1, 140kg x 3-3-3
Incline Dumbbell Press 50kg x 5-4
Pullups bw x 10
High Machine Row 35kg x 10, 70kg x 6-6-6
Single Arm Lat Pulldown 43kg x 8-8
Back Extensions

Thoughts

Got that extra rep on the bench unassisted, bringing it up to three sets of three, felt good. I cut out the sets after that as it's pretty hard and I didn't want to burn out.

Got someone to put the db's on my knees for the Incline Press, got a solid set of five then four on the last set. Again another lifetime record that I finally got. First time I attempted it and I got it respectfully, feeling very good about that. Looking back thinking I'll never be a good bencher seems far away now as I see I can keep improving through some good programming and a solid bulk.

Comments

Dang.. 200 lbs is beastly.. Also.. 315.. Sick

This...great work bro

Thanks.

[domingochavez]

Solid benching! Even I can't do 140 for that many triples at a bodyweight of 124kg... Bastard :P

[Devils]

Solid benching! Even I can't do 140 for that many triples at a bodyweight of 124kg... Bastard :P

I've had a pretty good bulk so far, at the moment I'm at 13.6kg(30 Lbs) increase in 11 months. Strength gains have pretty much been linear all the way through. At 75 kg bodyweight the most I could handle would have been 110 for 2-3 as a guess, so I've put on a good 30kg. Conveniently that's 1kg per LB of bodyweight, cool huh?

And as a comparison to my last big bulk, in December 2011 at 90 kg bodyweight my best was 120kg for 2-3. So I've gained some more lean mass between bulks there.

Thanks for the comments, I'm going to keep bulking till June and do a big update on what I've decided to do. I'll post some update pics as well.

[The Solution]

Really glad to see the continual improvements Devils. Hows life ?

[domingochavez]

Mate can't wait to see you hit this pose again with the added mass to your chest, going to be spastic!

[Devils]

Trained today with some mates at their local gym today. Shoulders and arms but I did a mix of things. My forearm and wrist were sore so It was rather a muted effort. I don't really train shoulders or arms directly so there's not much I can do really. I did get a new record, I did 140kg on the bench for 4-3-3-3, so one rep better and one extra set, that's all I did for chest. I did some pullups but was pretty sore in the forearm so I didn't go heavy.

Rest of the workout was just some laterals, 1 set of biceps, some upright row just with the bar and then some extra calf work, which I did yesterday. Good to get a change of scenery.

And it's time for a deload so for the next four workouts, two upper and two lower will be at 50% and 60%. It's time for a well needed rest.

Really glad to see the continual improvements Devils. Hows life ?

Yeah work is good, just chugging along saving money and trying to have fun along the way.

Mate can't wait to see you hit this pose again with the added mass to your chest, going to be spastic!

I agree, would make quite the handsome fellow

[IK9]

I like deloading at 50-60% too.. always worked well for me in the past...!!

[chickeneater]

You'll never be a good bencher?

You Aussies must be a delusional bunch.

Are you aware of how long it would take the average noobie to achieve 275 lbs for reps, much less be lean and natty at the same time?

Forget the general population, you're probably in the top 2-3% of gym goers that can bench that much.

Anyways, how often do you bench? It's hard for me to go back thru your log on smart phone, and how long will your deload take? 1 or two weeks?

Why deload if you're continuing to gain a rep every workout?

[Apollo365]

You've got some amazing delts Devlis. Mirin the way that they pop. What's your routine like and key to making them look like that? Or are they just naturally a genetic strong point for you?

How old are you and how long have you been training btw?

[Devils]

You'll never be a good bencher?

You Aussies must be a delusional bunch.

Are you aware of how long it would take the average noobie to achieve 275 lbs for reps, much less be lean and natty at the same time?

Forget the general population, you're probably in the top 2-3% of gym goers that can bench that much.

Anyways, how often do you bench? It's hard for me to go back thru your log on smart phone, and how long will your deload take? 1 or two weeks?

Why deload if you're continuing to gain a rep every workout?

Well it's taken me 7 years, and I'm not lean atm, about 14-15%.

I bench about two times per week. I usually deload for about a week.
Because my joints fall apart

anyway I am currently dealing with forearm tendonitis or something similar and my left shoulder injury flaring up. This is due to whacking my funny bone last week sometime and some awkward lifting in general. So I'm taking some time off from the gym, I will still train legs though.

You've got some amazing delts Devlis. Mirin the way that they pop. What's your routine like and key to making them look like that? Or are they just naturally a genetic strong point for you?

How old are you and how long have you been training btw?

Thanks man, I think it's just a combination of insertions and leanness. When you get low body fat you can see where the delts join to the humerus. All that and yes they've always been a genetic strong point.

However training wise they have got a lot of work flat benching, It took ages not to use them and focus on chest. Also I used to do pendlay rows and overhead press but can't anymore due to injuries.

I'm 27 and I started training at 20.

[deltpecx]

.... I usually deload for about a week.
Because my joints fall apart

anyway I am currently dealing with forearm tendonitis or something similar and my left shoulder injury flaring up. This is due to whacking my funny bone last week sometime and some awkward lifting in general. So I'm taking some time off from the gym, I will still train legs though.


... Also I used to do pendlay rows and overhead press but can't anymore due to injuries.

I'm 27 and I started training at 20.

Were all these injuries due to lifting?

That's a lot of injuries for seven years of lifting.

[chickeneater]

Beastly bench workout video ya got. Is that a typical 2x a week bench workout for ya or do you go less intensely the second workout?

[Devils]

Beastly bench workout video ya got. Is that a typical 2x a week bench workout for ya or do you go less intensely the second workout?

No the intensity is still high.

Were all these injuries due to lifting?

That's a lot of injuries for seven years of lifting.

I would say my previous work contributed the most to my back and shoulder.

[Devils]

Still haven't worked out upper body in 8 days, I've been doing legs ok. I want to give it till next week to try anything just to be sure. I'm doing foam roller on forearms and resting them, also completely resting my shoulder.