Moving forward in Reverse: Devils post-show recovery thread

[SPARTAAAAA]

in on this you shredded kunt. got alot of reading to do.

[Devils]

Day 2, Week 2 Legs
Morning Weight - 75kg


Training

Keiser Spin Bike 5 minutes @ Level 16


Single Leg Extension Level 6 x 15, Level 7 x 15-15
Single Lying Leg Curl Level 3 x 15-15, Level 7 Both x 15-14-15
Sled Calf Raise 140kg x 25, 25, 25

Walking Lunges 35kg x 20, 20



Nutrition

Approx 3,340 calories, 267p, 309c, 119f

Breakfast was 2 whole eggs + 2 whites and jam on toast
Pre Workout 1 slice of cheese and a WPC shake
Lunch was KFC hot and spicy
Before work was a homemade burger with KFC in the middle, skin removed
Before bed was a tomato omelet


Thoughts

Cold is easing off, still very dry in the throat and nose. Was going to do intervals but decided against it due to my breathing. Found out my gym is getting over $300,000 worth of new equipment. Hammer strength, life fitness, power racks, I am excited! Perfect time for bulk training. I'm going to be like a kid in a candy shop.

Taking some studio photos today with the tan reapplied, should come out good. Stay tuned.

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[The Solution]

New gym improvements? hell yeah dude.
Interesting leg workout, extensions, curls and lunges... Was it like this all prep for you?

[Devils]

New gym improvements? hell yeah dude.
Interesting leg workout, extensions, curls and lunges... Was it like this all prep for you?

The lunges are new. Usual workout was bike sprints, Leg Ex, Leg Curl, Adductor machine, sled calf raise. Did this all through prep, only exercises that don't aggravate my discs.

[ShadowWolfe]

very simplistic style routine, interesting take on things.

Read so many complex 2+ hour long routines on logs here, yours must be in and out of the gym

[sculpt07]

Mate in for this!
Looking great in those recent pics. What show did you do bro?
Also what did you do to your back? No deads or squats I guess? Doesn't seem to effect dem gainzzz

[deltpecx]

The lunges are new. Usual workout was bike sprints, Leg Ex, Leg Curl, Adductor machine, sled calf raise. Did this all through prep, only exercises that don't aggravate my discs.

Do you have lower back problems?

[Devils]

very simplistic style routine, interesting take on things.

Read so many complex 2+ hour long routines on logs here, yours must be in and out of the gym

Takes 40 mins or so. Upper body takes around 60 minutes counting total time in gym.

Mate in for this!
Looking great in those recent pics. What show did you do bro?
Also what did you do to your back? No deads or squats I guess? Doesn't seem to effect dem gainzzz

I did INBA here in Australia.

Do you have lower back problems?

Sorry I thought I mentioned it, I injured myself in September last year with a bulging disc. I was bed ridden for 3 weeks and couldn't even tie my shoes for 8 weeks, went back to the gym regularly after 3 months.

I deal with it the best I can and only do the exercises that don't cause me pain.

[deltpecx]

Sorry I thought I mentioned it, I injured myself in September last year with a bulging disc. I was bed ridden for 3 weeks and couldn't even tie my shoes for 8 weeks, went back to the gym regularly after 3 months.

I deal with it the best I can and only do the exercises that don't cause me pain.

I was curious as I've had that since 1984. It got so bad that at times my right hip would go out.
I would actually look crooked from the front or rear views. It could go out on me at any time. Once I bent down to pick up a piece of paper. The next thing I knew I was on the floor in incredible pain. Each time I would be laid up for a week or two.

I could only train legs very rarely hence the reason they lag behind.
I found weight training helped immensely. It rarely flairs up anymore.


You got my respect!

[Devils]

Shots taken today, 11 days since competing, currently averaging 2800 calories a day. No water/sodium manipulation these we're taken as normal daily condition after pump









I can't fully express how happy I am on how these turned out, it was really important for me to take these as I wont be this condition again for another few years.

I couldn't thank this forum enough for all the knowledge, the lulz and the support it has given me. Thank you all.

[Balddude]

Looking absolutely amazing in those shots man...oneday.jpeg

As you said you are going to transition to a 1+ year long bulk, do you see yourself planning any short term cuts during that period already? Or will it be based on how you see yourself in the mirror etc...

[The Solution]

That upperbody is lights out man.. F'in LIGHTS OUT, if you could add some thickness to your legs it would complete your package IMO

[lukamura]

Upper body is top notch, lower body needs more hams and glutes development. Overall, sick physique and conditioning in upper body (dat tree).

[ThundaHorz]

subbed!

[Devils]

Day 3, Week 2 Rest


Training

No training today

Nutrition

Approx 3,378 calories, 254p, 362c, 109f

Usual stuff. A few more vegetables, last of the KFC, few chips with sauce.


Thoughts

Photos turned out great. I took a bunch in different lighting, I may post these up later if I can fix them up, they came out blurry. Just to let you know I had a mirror in front of me so my poses were spot on, I'm not that good on stage and I really need to work on it if I want to do better. Pretty easy day, I would have done bike sprints today but I'll give myself 1 more day rest then get back into it tomorrow.

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Looking absolutely amazing in those shots man...oneday.jpeg

As you said you are going to transition to a 1+ year long bulk, do you see yourself planning any short term cuts during that period already? Or will it be based on how you see yourself in the mirror etc...

No, bulking to at least 90kg / 200 lbs

That upperbody is lights out man.. F'in LIGHTS OUT, if you could add some thickness to your legs it would complete your package IMO

Legs is my biggest hurdle, I lost most of the thickness I had when I hurt my back and couldn't squat or leg press again. I hope to make dramatic improvements this bulk, taking a different approach to my leg training. I feel I have really improved on them so far from the front, now I just have to build abductors and adductors and keep working on hamstrings. Thanks man.

Upper body is top notch, lower body needs more hams and glutes development. Overall, sick physique and conditioning in upper body (dat tree).

Thanks, I had much better conditioning the day before if you see my previous leg photos, but I've already waited a while for the photo shoot so I just wanted to get in there and do it. If I had dropped water I would have much sharper but that's ok, I got there.

subbed!

Thanks man.

[Logie_Bear]

Also Sub'd, love this kind of stuff!

[ShadowWolfe]

must be tough to train legs if you cant squat/leg press or press heavy somehow.

Is there no way to rehab yourself back into these things? starting out mega light and slowly progressing.

[PaC-mAn8]

Subscribed.

Mirin so hard brah. I am no longer afraid to get down to 140-145.

How old are you, if you don't mind me asking mate?

[Zachary533]

Wow bro you look awesome! Good hustle. I recommend checking out Bulgarian squats for legs (with one leg placed on a bench), awesome Quad exercise with minimal lower back involvement

[jpfaherty]

Looking awesome in those pics bro! Conditioning is off the charts, but you already know that

[dumboldguy]

I was wondering if you knew whether you could rehab up to eventually be able to squat or deadlift again... or is it pretty much never again? that's too bad if it's the case but you still have great lower back development for not being able to do these. Are you able to do glute ham raise or reverse hyper?

[Devils]

Also Sub'd, love this kind of stuff!

Thanks for following

must be tough to train legs if you cant squat/leg press or press heavy somehow.

Is there no way to rehab yourself back into these things? starting out mega light and slowly progressing.

I'm sure I could do squats and leg press now, there's just a certain fear you need to overcome after injury. I'm not sure I'm ready to go back just yet. To clarify I can do leg press If I'm sitting upright and with reduced weight and I can do dumbbell squats holding them by my sides or on my chest. I will add them in slowly to my routine and see how it goes.

Subscribed.

Mirin so hard brah. I am no longer afraid to get down to 140-145.

How old are you, if you don't mind me asking mate?

Getting to the light weights is only needed if you're wanting to compete at a good level. For general health and fitness 8-10% is perfect. I'm turned 27 this year and I started lifting in Jan 2007.

Wow bro you look awesome! Good hustle. I recommend checking out Bulgarian squats for legs (with one leg placed on a bench), awesome Quad exercise with minimal lower back involvement

If it's leg behind on the bench, these give me discomfort as it still puts pressure on the discs. Step ups work better on a lower step.

Looking awesome in those pics bro! Conditioning is off the charts, but you already know that

Thanks mate, yeah there are times throughout the day when I get very dry/vascular but it's hard to slap the tan on and go and take pics. Happy with how these turned out so I'm ready to bulk and start increasing food (more :/ )

I was wondering if you knew whether you could rehab up to eventually be able to squat or deadlift again... or is it pretty much never again? that's too bad if it's the case but you still have great lower back development for not being able to do these. Are you able to do glute ham raise or reverse hyper?

If I knew? I believe that I can for sure. It's just I want to be very patient and make sure I do it right. At the moment reverse hyper and glute ham raise are out, I can do back extensions bodyweight laying on the floor, I will increase these over the next few weeks and see if I can strengthen enough to do short range hypers.

[PaC-mAn8]

Getting to the light weights is only needed if you're wanting to compete at a good level. For general health and fitness 8-10% is perfect. I'm turned 27 this year and I started lifting in Jan 2007.

140-145 would probably put me at 10% brah.

My display pic is me at 150 lbs, probably at 12-14%

[Devils]

Day 4, Week 2 Upper Body

Morning Weight = 75.4kg


Training

Morning
Spin Bike Warmup, 5 minutes @ Level 15.

Flat Dumbbell Press 16kg x 20, 24kg x 10, 36kg x 12-12, 42kg x 6-6
Incline Dumbbell Press 26kg x 12-12, 32kg x 6-6
Seated Lat Raise 7kg x 25-25-20

Pullups 25kg x 12-12, 40kg x 6-5
1 Arm Machine Row Level 13 x 12, Level 15 x 12-12

Cable Shrugs/Row Level 20 x 30-30
Back Extensions bodyweight x 14-15-12


At night
Spin Bike Windgates, 4x30 seconds interval, 90 seconds rest.

Nutrition

Approx 4,169 calories, 310p, 424c, 159f

Bran cereal and omelet, 1 WPC Shake
1 WPC Choc Shake
Meat sandwich with chips + salad
2 Meat sandwiches with salad
1 WPC Choc Shake
1 Piece Hot n Spicy KFC + Wendy's Ice Cream take home pack + Chinese buffet plate with vegetables and meat




Thoughts

As you can see another big day of eats, this should definitely make me put on weight. Training was stronger today so primed for some strength/muscle gain, hopefully the calories help out too and something sticks. This is not the sort of thing I would do so soon in the one week, but I'm just seeing the effect, prob 200-400 gain of fat, About 50% gain in enjoyment =)

Such a fatass

[Devils]

Day 5, Week 2 Lower Body

Morning Weight = 76kg


Training

Spin Bike Warmup, 7 minutes @ Level 15.

Leg Extension Single Leg, Level 6 x 15-15, Level 7 x 15, Double Leg, Level 15x15
Lying Leg Curl Single Leg, Level 3 x 15-15, Double Leg, Level 8 x 10-10-10
Sled Calf Raise 145kg x 25-25-22-25
Walking Lunges 35kg x 20-20, Stationary 32kg x 8
Hip Adductor Level 11 x 10, Level 10 x 10
Machine Abductor Level 5 x 15, Level 8 x 15, Level 10 x 12


Nutrition

Approx 2,637 calories, 213p, 348c, 67.6f

Bran cereal and a WPC Shake
1 WPC Choc Shake
Meat sandwich with chips + salad
1 Ground Beef pattie sandwich with 2 slices of peanut butter on bread
1 WPC Large Choc Shake
5 Lollies




Thoughts

Up a kg in the morning weigh in, as expected last night. Should be mostly food weight going through digestion and general water gains but I expect some to still be there tomorrow. Definitely put on some weight now. Been very cold here, probably take a rest tomorrow and just do some bike sprints and some core work.

[chickeneater]

Holy crap, I just stumbled on this log. I only read the first two posts, but subbing now. Devil's, I swear I had a PM to ya typed out yesterday but erased it (because I have a while to go with my cut yet and figured I'd get more experience) about how I should start a proper bulk when I'm done cutting. Crazy. What a gift.

[Devils]

Morning weight = 75.1kg, 900g lost overnight.

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Holy crap, I just stumbled on this log. I only read the first two posts, but subbing now. Devil's, I swear I had a PM to ya typed out yesterday but erased it (because I have a while to go with my cut yet and figured I'd get more experience) about how I should start a proper bulk when I'm done cutting. Crazy. What a gift.

Feel free to PM or ask questions mate, I'll try to answer them the best I can.

[jpfaherty]

Holy crap, I just stumbled on this log. I only read the first two posts, but subbing now. Devil's, I swear I had a PM to ya typed out yesterday but erased it (because I have a while to go with my cut yet and figured I'd get more experience) about how I should start a proper bulk when I'm done cutting. Crazy. What a gift.

Never be afraid to ask a question, especially through PM. Most of us are here to help and support others. Worst that can happen is your PM goes unanswered.

[ch3v3ll3]

Genetic shape is pretty damn awesome, mate.

[lukamura]

Devils, do you happen to agree with Lyle McDonald's philosophies of UD2? I haven't tried this yet but maybe you did?