Moving forward in Reverse: Devils post-show recovery thread

[ms_mac]

Got me some wheat bran today - gonna bake up some of those fibre muffins.....using a red velevet cake mix

So let me get this right - a box of cake mix, 2 eggs, 1-2 c bran, and pp.....no other liquid? I have this mixed up, but it looks sooooo dry! Am I missing something?

[Devils]

So let me get this right - a box of cake mix, 2 eggs, 1-2 c bran, and pp.....no other liquid? I have this mixed up, but it looks sooooo dry! Am I missing something?

the cake mix obviously says to add water. Mix in water until soft and easier to stir, but not too runny.

[ms_mac]

the cake mix obviously says to add water. Mix in water until soft and easier to stir, but not too runny.

LOL!!! I added some diet soda.....that did the trick

[Devils]

Day 58, Week 8 / Upper Body / Morning Weight = 77.5kg

Training

in BOLD are PR's

Keiser Spin Bike Warmup 5 minutes @ level 12 to 15

Bench Press 20kg x 30, 40kg x 15, 60kg x 5-5, 92.5kg x 12-12, 107.5 x 6-6
Incline Bench Press 30kg x 12-12, 36kg x 8-8
Pullups 10 reps, 5 reps, 30kg x 10-10
Lat Pulldowns 97kg x 10-8
High Machine Row 45kg x 12-8

Nutrition

Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's

Baked beans on toast,
Two Tuna Rolls and chocolate,
Two Hungry Jacks Whoppers, Two Grilled Chicken Burgers,
Popcorn, almond dark chocolate, coconut chocolate + sultana mix,
WPC Shake.

Thoughts

Workouts are going quite well considering. Had a bit of an interesting moment before beginning my workout. While I was warming up I spied a old guy sitting on one of the bench presses doing various seated shoulder movements with light dumbbells. He was on there for the 5 minutes of my warmup and continued to sit there during his rest sets. I came over and asked if he was using the bench press and he said yes, then proceeded to continue with his dumbbell workout. I waited a good 2 minutes and it was apparent that he was just using the bench to sit on. I didn't want to continue wasting time so I "politely" asked him if he could move to one of the several free benches over in the dumbbell area. He started complaining so I made it clear that this was a bench press he was sitting on, and if he's not going to do the bench press then he should move. After disgusted look he agreed to move and I began my warm up.

This session I decided I would increase my hypertrophy set. I added 2.5kg and while difficult, still managed to clear 12 reps across both sets. For the following strength sets I didn't have a spot so I just used 107.5, which I completed quite easily.

Moving onto dumbbells I also started with the 30's and struggled a bit to get out the two sets but still completed each lift. I still felt strong moving onto the 36's and managed to get my extra reps out there too. I'm looking forward to getting the 40's up soon, depending ony how my lower back feels while picking them up. Incline barbell bench is no longer an option as I cannot adjust the bench to go lower. I don't like pressing on a 45 degree angle due to my shoulder so I prefer about 30 degree's or less. I could use the smith machine I guess but I've never liked the feel.

My back has been pretty tight so I didn't go hard with my back training. The pullups felt good and gave me some decompression and release but I didn't have the energy to make all the reps. I still feel it was effective enough. I didn't do any lower back or unsupported training and made sure I stretched post workout.

I had some coupons for Hungry Jacks (burger King) so me and the misses went there and got some post workout eats, was pretty good I haven't had HJ's in a while. Later on in the evening we went to see Pacific Rim, which I enjoyed. Had some popcorn and various chocolates to snack on during. All in all good day, felt nice to de-stress a bit.

Comments

Need more comments!

[Ccm644]

Eats looking very nice, workouts are certainly looking solid with all the PR's, bloke on the bench sounds silly

hope the stress you said your feeling lately has pasted

Keep going strong

[bunnybuilder]

Devils...interested in your take on rate of muscle gain. I think I remember you saying your long term goal was to put on 30 lbs or so...is that correct?

How much of that would you estimate would end up being muscle? Obviously you can't really be sure, just wondering what your educated guess would be? Essentially what would your goal stage weight be once you cut after this long bulking phases?

[Devils]

Eats looking very nice, workouts are certainly looking solid with all the PR's, bloke on the bench sounds silly

hope the stress you said your feeling lately has pasted

Keep going strong

Thanks mate, you too.

Devils...interested in your take on rate of muscle gain. I think I remember you saying your long term goal was to put on 30 lbs or so...is that correct?

How much of that would you estimate would end up being muscle? Obviously you can't really be sure, just wondering what your educated guess would be? Essentially what would your goal stage weight be once you cut after this long bulking phases?

Honestly I would be happy with 4-5 lbs of stage weight. So around 170-172 lbs at 5'11" would be my end goal, I'm not expecting any more gains than that, we'll see what happens.


Also I've been sick the last few days, I didn't work Monday and I'm not training for a few days. Hope to feel better soon.

[ms_mac]

Oh man! Sorry to hear you are not feeling good. Rest up, my friend

[bunnybuilder]

Thanks mate, you too.



Honestly I would be happy with 4-5 lbs of stage weight. So around 170-172 lbs at 5'11" would be my end goal, I'm not expecting any more gains than that, we'll see what happens.


Also I've been sick the last few days, I didn't work Monday and I'm not training for a few days. Hope to feel better soon.

Very realistic goal. Makes you wonder about people putting on 30 lbs and thinking 90% of that is muscle.

[Devils]

Oh man! Sorry to hear you are not feeling good. Rest up, my friend

Thanks, it's flu season here and there's obviously a lot of bugs going around.

Very realistic goal. Makes you wonder about people putting on 30 lbs and thinking 90% of that is muscle.

That's my lifetime goal too.

[jpfaherty]

Get better my friend!

Ain't no body got time for being sick

[Devils]

Day 59, Week 8 / Lower Body / Morning Weight = 77.9kg

Training

in BOLD are PR's

Keiser Spin Bike 15 minutes total, 6 x 30 seconds @ Level 21

Leg Extension 55kg x 20, 95kg x 20-20, 100kg x 12, Single Leg 40kg x 10-10
Lat Raise 4kg x 20, 8kg x 20-20-20
Tri Pushdown 25kg x 15, 38.5 x 15, 45 x 15-15
Leg Curl 35kg x 15, 65kg x 10-10, 70kg x 8-7
Calf Extension 75kg x 20, 90kg x 17-15
Bicep Curl Cable 24kg x 15, 28kg x 10
Rear Delt Fly 5kg x 12-12-12

Nutrition

Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's

Thoughts

Comments

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

Day 60, Week 8 / Rest / Morning Weight = 78.4kg
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Day 61, Week 8 / Rest / Morning Weight = 77.9kg

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Day 62, Week 8 / Upper / Morning Weight = 77.9kg

Training

in BOLD are PR's

Keiser Spin Bike 4 x 30 seconds, 12 minutes

Bench Press 20kg x 30, 40kg x 12, 60kg x 5-5, 92.5kg x 12-12, 107.5kg x 6, 110kg x 6 (PR sets all together)
Incline DB Press 30kg x 12-10, 34kg x 6-6
Lat Pulldown 87kg x 12-12, 97kg x 5
High Machine Row 40kg x 12-10, 50kg x 6

Nutrition

Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's

Thoughts

Been sick the last few days, didn't feel like recording anything, ate the same things and didn't train 100%, so I put on a bit of weight. Been back in the gym today and didn't lose any strength I just felt more fatigued than usual. Hope to get back into things soon. I'll try to take some progress shots too as I'm into the 78's now.

Comments

[Devils]

Fat pics at 78kg





This was just after doing legs in the morning.

[JPlevell]

Fat pics? lol! Not even once.

Looking amazing bro. I know you said this and I remembering reading it, but how slow are you gaining?

[IK9]

Fat pics at 78kg





This was just after doing legs in the morning.

If this is fat, I am morbidly obese. Good sh*t yo!

[Rypt1]

Definitely reversing right, looking phat in them fat pics.

[Devils]

Fat pics? lol! Not even once.

Looking amazing bro. I know you said this and I remembering reading it, but how slow are you gaining?

About 3 kg in the last 60 days

If this is fat, I am morbidly obese. Good sh*t yo!

When you get shredded, you change your perspective lol

Definitely reversing right, looking phat in them fat pics.

Thanks mate, I think if I had 2 weeks I could tighten up significantly, a shave would also help.

[The Solution]

Average a pound every 10 days dude.. your on point and look SICK

[Devils]

Day 63, Week 8 / Lower Body / Morning Weight = 78.4kg

Training

in BOLD are PR's

Keiser Spin Bike 4 x 30 seconds @ Level 21, 90 seconds rest

Leg Curl 35kg x 15, 65kg x 10-10, 70kg x 8-8, 60kg x 10-6
Calf Extension 55kg x 20, 75kg x 20-20, 90kg x 15-19
Leg Extension 55kg x 20, 95kg x 20, 100kg x 20-20, Single Leg 40kg x 10, 45 kg x 10-10

Nutrition

Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's

Omelet and raisin toast,
Salad and homemade burger and chips,
Bowl of ice cream and chocolate cookies,
4 hungry jacks burgers.

Thoughts

Comments

--------------------------------------------
Day 64, Week 8 / Rest/ Morning Weight = 77.7kg
--------------------------------------------

Day 65, Week 8 / Upper / Morning Weight = 78.7kg

Training

in BOLD are PR's

Keiser Spin Bike 5 minutes @ level 15

Bench Press 20kg x 30, 40kg x 15, 60kg x 4-4, 92.5kg x 12-12, 112.5kg x 6-6
Incline DB Press 30kg x 12-12, 36kg x 8-8
Pullups 30kg x 12-10, 40kg x 5
Lat Pulldown 87kg x 10
High Machine Row 40kg x 12-12, 50kg x 8-6
Seated Row 40kg x 15-15-12
Back Extensions 4kg x 12-12-10

Nutrition

Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's

Omelet, spoon of pb and a slice of cheese,
1 Papa Giuseppe's Mexican pizza,
1 Papa Giuseppe's BBQ Chicken Pizza,


Thoughts

Going by my morning weight I'd better start getting strong! New PR's on the bench yet again, had a spotter this time just in case but I ended up getting it up fine, was bloody hard though. Incline bench was strong as well, things are going good. Back's still recovering so didn't do too well on the back training but better than last time. Really happy with chest training though, turning my weak point into one of my strongest, only 2.5 kg away from my all time best and I'm around 12 kg lighter

Comments

Average a pound every 10 days dude.. your on point and look SICK

Yeah about that I guess, thanks. How do you weigh the same as me, do you have lead bones?

[SPARTAAAAA]

nice work on the PR mate & keeping it lean.

[The Solution]

I weigh around 171-170 right now I was around 186ish top of my offseason

Good update mate

[chickeneater]

Your delts and arms are remarkable.

[demonwareltd]

Latest pics are looking really good. Admiring your shape and structure in your upper body to be sure.

Maybe u touched on this earlier and I missed it but is there a reason u are sticking primarily to extensions and curls for lower body workout and aren't doing such things as squats(and variations of such) and things like stiff legged deads? I seem to think maybe it was a back issue but hard keeping everyone's logs straight these days.

[Devils]

nice work on the PR mate & keeping it lean.

Thanks brother!

I weigh around 171-170 right now I was around 186ish top of my offseason

Good update mate

Good mini cut!

Your delts and arms are remarkable.

Thanks mate, we're all blessed with some good bodyparts, I'm happy they've become a strength.

Latest pics are looking really good. Admiring your shape and structure in your upper body to be sure.

Maybe u touched on this earlier and I missed it but is there a reason u are sticking primarily to extensions and curls for lower body workout and aren't doing such things as squats(and variations of such) and things like stiff legged deads? I seem to think maybe it was a back issue but hard keeping everyone's logs straight these days.

Yeah I have a bulging disc. I would say my legs were bigger back when I was squatting, but I was also much heavier so I don't actually know how my legs can improve this offseason using machines. I guess I'll see in time.

[DICE20]

Great work in here. Very inspiring.

I want to see a pic of you unflexed, just standing there.

[demonwareltd]

Yeah I have a bulging disc. I would say my legs were bigger back when I was squatting, but I was also much heavier so I don't actually know how my legs can improve this offseason using machines. I guess I'll see in time.

Sorry to hear that - do u have any hopes to rehab your back in the near future or a gameplan to do so? I would agree that the inability to handle really "heavy" loads on things like extensions and curls could limit the amount of development but I suppose anything is possible.

[jpfaherty]

Yeah I have a bulging disc. I would say my legs were bigger back when I was squatting, but I was also much heavier so I don't actually know how my legs can improve this offseason using machines. I guess I'll see in time.

That sucks bro

Sorry to hear that - do u have any hopes to rehab your back in the near future or a gameplan to do so? I would agree that the inability to handle really "heavy" loads on things like extensions and curls could limit the amount of development but I suppose anything is possible.

This! Hope you can figure something out man.

[DiamondMaker]

Yeah I have a bulging disc. I would say my legs were bigger back when I was squatting, but I was also much heavier so I don't actually know how my legs can improve this offseason using machines. I guess I'll see in time.

Occlusion time... really suprised you haven't been going hard with that yet.

[Devils]

Sorry to hear that - do u have any hopes to rehab your back in the near future or a gameplan to do so? I would agree that the inability to handle really "heavy" loads on things like extensions and curls could limit the amount of development but I suppose anything is possible.

Well rehab for me is being able to walk around and sit without pain, for the most part I've achieved that. I don't see myself doing barbell squats or deadlifts in the future but who knows, maybe I will build up the confidence to do them in the future.

These things happen and I always try to be positive nowadays, having the injury gives me a chance to show that you can still make gains even when you are injured and to not give up. I hope to show that I can improve my legs by simple progressive overload and steady weight gain, for without these how do we gain muscle at all??

That sucks bro

This! Hope you can figure something out man.

All good, I think my training's going well. My legs are the leanest and biggest they've ever been so I'm pretty happy.

Occlusion time... really suprised you haven't been going hard with that yet.

I've never looked into it, at this stage I don't see it turning me into an anabolic monster. If I stop progressing I might try something different.


--
Thanks for the comments, I've got another day off today but back into upper body tomorrow.

[Devils]

Day 66, Week 9 / Lower Body / Morning Weight = 78.9kg

Training

in BOLD are PR's

Keiser Spin Bike 5 minutes @ 15

Leg Extension 35kg x 40, 45kg x 30, 55kg x 20, 75kg x 10, 95kg x 20, 100kg x 20-20-20, Single Leg 50kg x 10-10
Leg Curl 55kg x 15, 65kg x 12-12-9
Seated Calf Raise 60kg x 20-20-17
Backward Lunge 14kg 12, 16kg x 10
Seated Squat 18kg x 15
Step Ups 18kg x 15

Nutrition

Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's

Thoughts

Comments

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Day 67, Week 9 / Rest/ Morning Weight = 79.2kg
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Day 68, Week 9 / Rest/ Morning Weight = 78.1kg
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Day 69, Week 9 / Upper / Morning Weight = 78.1kg

Training

in BOLD are PR's

Keiser Spin Bike 5 minutes @ level 15

Bench Press 20kg x 30, 40kg x 15, 60kg x 5-4, 92.5kg x 12-12, 112.5kg x 6-7
Incline DB Press 30kg x 12-12, 38kg x 6-6
Pullups 30kg x 12-12, 40kg x 6
High Machine Row 40kg x 12, 42.5kg x 12, 50kg x 6-6
Seated Row 40kg x 12-6
Back Extensions 12-12-12

Nutrition

Approx ____ calories, ___p, ___c, ___f / Meal Breakdown's

Thoughts

Felt nice and strong after 2 days off, ready to hit some upper body. Yet again another PR for the chest, also got a PR on the incline dumbbells too, 40's not too far away. Pullups were slightly stronger but the 40 still felt hard, so only did 1 set. Lower back was sore so I stopped the rows early.

Food has been good, usual pizza's, ice cream, burgers, ice cream, lots of veggies/salad and bread. I've been a bit lazy with the photo's.

Comments