Inner Builder… Prep for 2013 with Team Demon
Hi everyone
For those who have been following know I am working with Stan to complete at least 1 competition in 2013.
My bulk has now finished.
I understand that it is nearly Christmas so not the best time to start but I will be eating with family on Christmas.
During my 12 week bulk I have gained 10.5lbs just under 0.9lbs a week weighing now 69.4kg (153lbs)
This is a first controlled bulk which I personally think has gone well starting at 2000calories finishing at 3100 calories with about 6 meals that I have eaten out in restaurants.
I have enjoyed learning how much you need to slowly increase calories depending on bodyweight, whereas before it is the normal to eat so much over maintenance. I feel as though this has helped me not pile on too much fat, just enough to keep me warm over winter
Over my bulk I have rode an average of 25 to 30 miles a week, this has been nice that it is my only cardio but could be a little problematic as my body is getting or is used to this. It is something I am going to have to maintain over my prep. Even though it is fine now I think in the last few weeks it will be hard.
During the 12 weeks I hit PR'S of
Deadlift – 170kg
Bench – 113kg (before accident it was 117.5 but well on my way to killing that)
Squat – 115kg – 5 reps
My prep starts Saturday 15th December (Today)
2 weeks before we was originally going to start but am pleased to start earlier
My shows
NABBA - West Area Show 2013 Exeter – Under 21 - 5th May – 20 weeks – 141 days
UKBFF – London & S.E. Championships – Under23 - 12th May – 21 weeks – 148 days
Cardio will be starting out with
Cycling 25-30 miles per week
1 HIIT session
Diet – 2900
P – 230 / C – 340 / F – 85
Stats – In inches
Waist 31
Neck 14
Hips 33
Chest 39
Shoulders 45.5
Biceps R-14 L-13.5
Forearm R-11.5 L-11
Thigh R-23 L-22.5
Calve R-14.5 L-14
I have not measured my body parts for well over a year but it is something I would like to do on a monthly basis.
From my own judgement – I am 69.4kg (153lbs) at 16% bodyfat (24.5lbs)
Hopefully will get down to around 5% meaning a loss of about 17lbs needed
Start out posing Video
Starting Supplements
Optimum Nutrition - Micronized Creatine Monohydrate
My Protein – Whey Protein Powder
My Protein – Omega 3
I hope to complete this prep coming in the best that I can and completing at least one competition, hopefully more. I am going at my prep with none of my family knowing, support from you guys and the girlfriend is all I have at the moment.
During my prep I hope to learn a lot about Bodybuilding, myself and how I can change my body to look the best it can be, and to be in the best shape so far!
I hope to learn how to pose properly and overcome the problem of tensing my left bicep, it is somehow a lot harder than my right and is soft when I tense
After prep I really want to kill deadlifts and squats making my legs bigger and overall strength.
Let the fat be burnt
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12-15-2012, 08:13 AM #301
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
Contest Prep begins Page 11
___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-15-2012, 01:32 PM #302
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
Intensity hit a new level today
Workout time - 55 minutes
Cardio - 30 minutes ride
Military press 3x10
40kg (88LBS) - 5
46kg (101LBS) - 10, 6
44kg (97LBS) - 9, 6
Side laterals 3x12
12kg (26LBS) - 12, 11, 11
Rear laterals 3x10
8kg (18LBS) - 10, 9, 10
Dumbbell shrug 3x10
38kg (84LBS) - 12
40kg (88LBS) - 2x10
Spider curl 3x10
10kg(22lbs) - 10
12kg (26lbs) - 8
10kg (22lbs) - 10
Lying DB curls 3x12
10kg (22lbs) - 2x11
10kg (22lbs) - 9
Lying DB extensions 3x10
10kg (22lbs) - 12
12kg (26lbs) - 7
10kg (22lbs) - 11
Skull crushers 2x10
24kg (53LBS) - 2x10
V bar pulldown 2x12
21kg(46LBS) - 13
24kg (53LBS) - 11
Gym was empty today, just me for most of it.
Made my rest time minimal today which did affect some reps but made me feel the burn, really enjoyed it
Day 1 Complete
141 DAYS TO GOLast edited by Ccm644; 12-17-2012 at 11:16 AM.
___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-15-2012, 01:34 PM #303
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12-15-2012, 01:41 PM #304
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
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12-15-2012, 01:59 PM #305
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12-15-2012, 06:34 PM #306
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Loving the intro Dean, I can feel the energy and motivation bursting off the screen with your update!
I'll send you an email with some feedback on your posing video but glad to see you are already starting to shoot vids of yourself doing so.
Also, you will want to pick up a multi-vitamin if you aren't taking one already. My favorites are Animal PAK, Optimen or Orange Triad. Orange Triad has a joint complex included in it which is nice as it's not necessary to take yet another supplement for joint health.
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12-15-2012, 07:10 PM #307
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12-16-2012, 09:24 AM #308
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
At least i made you smile , to tell you the truth i am so bad at taking tablets e.g. Muti and omega's its not good
I am glad you enjoyed the Intro.
Start off the way i want to end
I need to read how to pose properly, my video is based on watching everyone's that competed this year
I should be taking a multi-vitamin but im useless at being consistent with it. The ones you named are normal shop multi vitamins not the same?
Thanks for dropping in, im excited too. Your prep will come around before you know it, keep pushing hard
16/12/12
Day off
No Cardio
Diet yesterday - 239P/314C/77F/60 FIBRE
Diet today - 215P/319C/79F/60 FIBRE
Went to a American shop today (not many around)
You all seem to like these never tired one... one day
5lbs chocolate for 82 dollers
Anyway my girlfriends brought me some sugar free jello pudding (O shh thats a Christmas present )___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-16-2012, 09:39 AM #309
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
I think the normal multi-vitamins you see at the store are better than nothing, but it's my understanding that the vitamins I recommended are more complete and suitable for the rigorous activities we put our bodies through. You really should be taking one though. If you can't remember to take it in the morning each day, just take it everyday along with your post workout shake.
Don't even try those pop-tarts man, because there is no turning back once you get a taste!
I can't believe how expensive that 5lb Hershey's bar was! We have them here too and are about $20. Of course, Hershey, PA (where they are made) is about 30 minutes from my house, so that has something to do with the lower cost
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12-16-2012, 11:34 AM #310
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12-16-2012, 12:43 PM #311
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12-17-2012, 11:16 AM #312
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
Are pop tarts really that good
All American stuff where i live is soo expensive, i need to move to America
Great idea, thanks
I have not seen a Pumpkin Pie for sale but there was a Christmas gingerbread man for sale
Thanks mate, Prep will be good bet you cant wait to start
Lower power day
Cardio - 5 mile ride
Session time 70 minutes
Was meant to be upper body power day today, but had a slight pain in my bicep, so gave it a miss... regretting it once I started.
Squats 3x5
60kg (132lbs) - 2x8
110kg (243lbs)- 2, 3
100kg (220lbs)- 5
105kg (231lbs)- 5, 5
Leg press 3x8
165kg (364lbs) - 8
170kg (375lbs)- 8
175kg (386lbs) - 8
Straight leg deads 3x5
90kg (198lbs)- 6
100kg (220lbs) - 5, 5, 5
Lunges 3x5
60kg (132lbs) - 3x5
Standing Calve raises 5x12
Stack - 5x12
Leg press sitting 5x12
85kg (187lbs)- 12
95kg (209lbs)- 12
100kg (220lbs)- 3x 12
Had a bad squatting session, started off with a decent number but wasn't getting the depth, so dropped the weight. Still was not great and felt uncomfortable, was close to walking out
Been quite a few a weeks now, but been ignoring it. Have got a pain in the left groin area, and it affected my squats today, regardless of a decent warm up. After the squats, the session was good
Was not as intense as I wanted it, but nevertheless got the work done___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-17-2012, 11:30 AM #313
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12-17-2012, 11:37 AM #314
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 731
Sorry to hear about the squat session. Hopefully your groin heals and your workouts hit the intensity you want. Squats are a tough one for me as well in terms of feeling comfortable. If you don't already have one, get a foam roller. Seems to have helped quite a bit. Groin injuries can be tough, might be worth backing off of squats for a few weeks to let it fully heal.
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12-17-2012, 12:44 PM #315
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12-17-2012, 02:07 PM #316
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
Yer just one of those things that is annoying hopefully we will both have better sessions this week
I do 2.5 mle ride to the gym then 2.5 mile ride home afterwards
Thanks for the support
A foam roller is on the Christmas list cant wait
Thanks for the support
A little bit more info on it
Probably my own fault, have been on a 8 day routine (2 days lifting 1 day off 4 days lifting 1 day off)
But as i like to go out at the weekend to my girlfriends or have a weekend day off i have been doing 6 days lifting one day off
lets see how it goes___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-17-2012, 02:11 PM #317
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12-18-2012, 08:38 AM #318
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
Thanks
You said you come in small, im going to come in tiny ha hopefully not in the 130s
Cardio
5 mile cycle
Treadmill HIIT (7 intervals)
Weights workout time - 55 minutes
6kg Medicine ball v sit ups
20, 17, 18
Plank 1 min x 3
Bench 3x5
60kg (132LBS)- 2x8
95kg (209LBS) - 4
93kg (205lbs) - 5, 4
90kg (198lbs) - 4
Row 3x5
60kg (132lbs)- 5
82kg (181lbs) - 5
80kg (176lbs)- 5, 5
Close grip bench 3x5
75kg (165lbs) - 5, 4
73kg (161lbs) - 5
DB bench 2x8
38kg (84lbs) - 8 (PR)
40kg (88lbs) - 4 - my left arm went really quickly
Bb shrugs 3x8
100kg (220lbs) - 8
105kg (231lbs) - 2x 8
HIIT session
13.21 mins in total
1.60 miles in total
7 intervals at 12mph (19.3kph)
Followed with 1 minute at 6mph (9.6kph)
Today I have bicep curls 3x8 a miss. I hit a lot of 4 reps today that 5th was just not there. Pleased with the weight on my bench though
HIIT was a killer, I was truly killed after that then had to cycle home.___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-18-2012, 01:19 PM #319
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12-18-2012, 01:30 PM #320
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
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12-18-2012, 07:15 PM #321
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12-19-2012, 10:29 AM #322
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12-19-2012, 11:06 AM #323
Doing work, Nice! Keep over coming those obsticles
Emeka "The MenAce" Okammor - All American EFX Rep
Phil. 4:13
********: www.********.com/AllAmericanEFX
Twitter: @AllAmericanEFX
Instagram: @AAEFX
http://www.aaefx.com
My comments do not necessarily reflect the opinions of All American EFX and they are my own.
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12-19-2012, 11:12 AM #324
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12-19-2012, 02:21 PM #325
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
I agree totally, it kills you as you do it but makes you happier for doing it
Hopefully i think like that during my whole prep.
Thanks mate, we can hit the good and bad times together
Thanks for stopping by. Nothing is going to stop me hitting this goal. It is going to be a first proper goal achieved within this sport. I also hope to learn lots
I bet you do, i cant wait
Cardio
5 mile ride
Workout time - 70 minutes
5-10 minute stretch
Front squats 3x12
65kg (143lbs) - 12
67kg (148lbs) - 2x12
Hack squats 3x12
70kg (154lbs) - 12
80kg (176lbs) - 2x12
Leg Extensions 3x15
16 - 3x15
Sitting calve raisies
90kg (198lbs) - 4x20
Leg Curls 3x15
12 - 15
13 - 15, 11
Split squats 2x12
14kg (31lbs) - 2x12
Standing Calve raises 4x20
15 - 20, 16, 17, 18
Stretching certainly helped my groin but i find only back squats really affect it, hopefully it goes soon.
Good session, i really dont do very well with my breathing on front squats. Legs felt it good today
Rode home in the rain and got soaked.. fun times
Diet yesterday: 222P/326C/75F
Diet today:220P/290C/79F
Dropping carbs tomorrow by around 30, i dropped some today as i could since i got a email before dinner.
No affects yet but i sure know that there is alot more cardio to come___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-20-2012, 02:25 PM #326
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
Cardio
5 mile ride
Workout time - 60 minutes
Abs
Hanging leg raises
20
1 min Plank
Sit ups
20
1 min rest
repeat x 3
Chest
Flat flys 15, 12, 12
16kg (35lbs) - 15, 12, 10
Incline BB press 12, 10, 8, 8
30kg (66lbs) - 11, 10, 8, 8
Dips 3x12
Bw+14kg (31lbs) - 12, 10, 10
Incline flys 3x10
16kg (35lbs) - 10, 10, 8
Chest machine 3x12
32.5kg (72lbs) each arm - 9 dropped weight to 30kg (66lbs) to get 4 more reps
30kg (66lbs) - 12, 8
20kg (44lbs) - 12
Cable crossover 2x15
11kg (24lbs) - 11, 13
9kg (20lbs) - 17
There was a sign on the gym door saying half will be closed today until 5pm so i wanted until 6.30pm to go to the gym, cant remember last time i worked out that late, i didnt mind it though.
Anyway got to the gym and half is still shut until it re opens in January's so no barbells just dumbbells.
Making the gym more and more intense, making it alot harder to get all the reps but making me work harder___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-20-2012, 02:27 PM #327
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
Leg day 19/12/12
This video took forever to load
Sorry for those that have children the song has swear words in
Thanks for watching___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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12-20-2012, 07:35 PM #328
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Awesome video Dean, making me proud and killing that leg workout. I thought you were going to infinite front squats in that first section of the video What do you use to edit your videos? Maybe I can hire you to put one together for me during my next contest prep. Always wanted a kick ass training montage for myself to have and look back on when I'm old and gray. Keep up the great work!
Stan
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12-21-2012, 12:32 AM #329
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12-21-2012, 02:46 AM #330
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
After seeing the video i would suggest a few things
- Getting a touch lower on squats if possible (seems like you are just touching parellel and maybe going a touch higher as the reps go on)
- Make sure to complete the full motion on your leg curls and extensions and try adding a slight pause or slower negative on them to get better TUT (time under tension)
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