Rapz - Getting it in!

[rapz]

So i thought i would start a journal, never really started to track progress up until the begining of this year, where diet and training became part of my lifestyle. Have played league most of my life but giving it a miss next year and wanting to concentrate on other things alongside lifting. Have been in and out the gym for the past 5 years but 2012 i decided to get my A into G and get serious. So far i have had some good results.

At the begining of the year i was weighing 118kg at around 18-20% BF, i dieted down for a few months to around 12% and decided to bulk up for a bit. At the moment im attempting to lean up a bit for summer, started dieting in september and currently in week 11 of 16.

Current stats:

107kgs @ 10%BF

189cm

24yrs

Male

My goal by January was to lean up and cut down to single digit BF%, 7-8% would be ideal. Carbs are very low at this point of my diet so refeeding every 4 days at the moment. Have been having thoughts on doing some newby/entry level comps in the future, at the moment just getting the handle of training and dieting is the focus, until then....

UPDATE!!

ive been slack at logging progressm, will continue to log progress through my bulk, sitting at 116kgs at the moment, would like to get 120kg+ without putting on too much fat. back into it tommorrow! :grin:

...watch this space... :wink:

[rapz]

My 1st entry, was for yesterday (sunday 19/11/12)

Eats for the day

m1 10 egg whites,2 whole eggs, 20g grated cheese

m2 250g chicken, beans, handful of mixed nuts

m3 250g chicken, beans, handful of mixed nuts

m4 2.5 scoops whey protein

m5 200g chicken, 5 egg whites, mixed veg (free)

m6 200g chicken, mixed veg, small handful of nuts or protein sludge (2 scoops whey, table spoon PB, table spoon of splenda, bit of water)

Snacks:

2 x low carb monsters (lifesavers)

green tea

10-12L water

Supps:

Creatine 5g (pre & post workout)

Pre workout of my choice

Whey protein of my choice

Fish oil 8g per day

multivitamin 1 per day

Leg Day (quads & hams)

warm up exercises

BB squats

142.5kgs x 12

162.5kgs x 10

182.5kgs x 6

100kgs x 17(volume set)

Leg press

410kgs x 10

420kgs x 10

420kgs x 8

425kgs x 7

Hack Squat

120kgs (3 plates per side) x 10

120kgs (3 plates per side) x 9

120kgs (3 plates per side) x 8

Leg extension

80kgs x 12

86kgs x 10

86kgs x 10

86kgs x 7 drop set 60kgs x 5

Stiff Leg deads

100kg x 10

110kg x 10

120kg x 8

Lying leg ham leg curls

58kgs x 12

63.5kgs x 12

74kgs x 10

79kgs x 7 drop set 58kgs x 4

seated leg curls

54kgs x 12

54kgs x 12

60kgs x 10 drop set 40 kgs x 6

Workout was not as intense as usual today tried to keep to 60-90 sec breaks, a few interuptions didnt help, none the less got it done :nod: squats were going good, the last set of 182.5kgs i didnt feel i was going deep enough compared to the previous two sets so i added in a volume set to really blast the legs.

Overall energy was good and was limping out of the gym (always a good sign on leg day) :pfft:

[maccaz]

nice will follow this one. amen to the low carb monsters haha

[rapz]

Back day

Eats for the day

m1 10 egg whites,2 whole eggs, 20g grated cheese

m2 250g chicken, beans, handful of mixed nuts

m3 250g chicken, beans, handful of mixed nuts

m4 2.5 scoops whey protein

m5 200g chicken, 5 egg whites, mixed veg (free)

m6 200g chicken, mixed veg, small handful of nuts or protein sludge (2 scoops whey, table spoon PB, table spoon of splenda, bit of water)

Snacks:

2 x low carb monsters (lifesavers)

green tea

10-12L water

Supps:

Creatine 5g (pre & post workout)

Pre workout of my choice

Whey protein of my choice

Fish oil 8g per day

multivitamin 1 per day

WORKOUT

Deadlifts

160kg x 10

180kg x 10

200kg x 7

200kg x 4 (feeling gassed) lol

BB rows underhand grip

105kg x 12

115kg x 10

125kg x 8

135kg x 6

Back feeling hell pumped!!

T-bar rows

100kg x 10

110kg x 9

115kg x 9 (spotted)

Pull ups wide grip

4 sets bodyweight until failure, usually spotted until i least reach 10 reps.

narrow grip pull downs

90kg x 12

100kg x 8

100ks x 8

Stiff arm pull downs (lats)

Performed FST-7 for this to really hammer my lats, as by the time i got to pull ups etc, my grip was giving way before my lats.

7 sets x 54kgs x 10-12 reps.

Cardio 20min HIIT cycle & rowing machine

Overall a generally good workout, switched up the order of exercises today. usually start off with pull ups and leave deads towards the end. Felt a bit light headed at times, especially after deads and rowing movements, got a hell back pump :nod: energy levels are pretty good, day off tomorrow, will be doing some HIIT uphill sprints :grin:

[rapz]

HIIT cardio session today.

HIIT flat 100m sprints

16 x 100m sprints all up

10 x 100m sprints @ 30 seconds rest

6 x 100m sprints @ 20 seconds rest ( fekkin hard!!!!)

Session only lasted 20min, eats for the day were the same as the last two days, sleep has been average lately, always waking up to piss is a pain in the arse!! I suppose thats the downside of drinkin lots of water energy levels have suffered a bit as well, low carbing is taking affect, looking forward to refeed on thursday, shoulders 2mrw!! Cant wait!

[rapz]

Shoulders & traps day.

warm up exercises performed

DB press

40kg x 12

45kg x 10

45kg x 8

45kg x 8 (assisted using spotter)

DB side lateral raises

20kg x 12

25kg x 8 drop set 20kg x 5

25kg x 7 drop set 20kg x 4

25kg x 7 (assisted with spotter) drop set 20kg x 4

i tried to go heavier after 20kg, the only DB up available was 25kg so i gave it a whirl, had to check my form a couple of times and in the last set used a spotter to assist with that squeeze.

Front raises using machine & camber bar

36kg x 12

42kg x 12

48kg x 10

48kg x 10

DB rear delt bent over raises

4 sets @ 15kg DB's x 12 reps

i try to go a bit lighter on this exercise to really engage my rear delts, in addition i can get some good reps out and blood flowing into that area.

BB shrugs

200kg x 12

220kg x 10

240kg x 8 (PB)

240kg x 6

I had to check my form in the last two sets as i have not done this weight before, so getting the feel of actually handling and holding this sort of weight is an experience in itself. i wont go any heavier on shrugs until i can perfect my form using this weight and get some good reps out. :nod:

rope pulls

35kg x 12

45kg x 10

45kg x 10

I dont usually perform this exercise, but have decided to add it in every other week to hit the upper back/traps a bit more.

Cardio

15 min HIIT performed

30secs on 30 secs off on crosstrainer and alternating with burpees (killer!!!) :shock:

10mins bicycle to warm down

WORKOUT COMPLETE

in the gym for 90mins today, good session and intensity. Eats for the day have been exactly the same as the past two days, looking very flat and feeling slightly hazy (if thats even a word haha), however energy levels are not too bad at this point. was suppose to have a carb up day 2mrw but i might leave this until Saturday until i do legs. Chest and triceps 2mrw then friday is a day of complete rest, looking forward to hammering my tits! wahoooo!!! \:D/

[I Declare War]

Some good weights being lifted!

[maccaz]

bloody strong mate!

[rapz]

Some good weights being lifted!

bloody strong mate!

thanks guys, although my form is not 100% at times, trying to push myself is key! :wink:

[rapz]

Biceps & Triceps

decided to do my arms day yesterday as i worked out with the missus :shifty: will do chest on sat or sunday.

Performed warm up exercises.

BICEPS

EZ bar curls

50kg x 12

55kg x 10

57.5kg x 8

60kg x 7 (PB) :grin:

DB alternating Incline curls

20kg x 10

20kg x 8

20kg x 8 (got that pump on!!) \:D/

Hammer curls

32kg x 10

32kg x 10

32kg x 9

Machine camber bar curls

3 triple drop sets same weight

72kg --->48kg--->36kg

not sure if this machine measured in lbs or kgs cos i dont think it would have been 72kgs lol.

TRICEPS

Triceps dips on bench (weighted)

60kgs x 10

60kgs x 10

60kgs x 9

Rope pull/push down

36kg x 12

48kg x 10

48kg x 10

Triceps camber bar pushdown

78kg x 12

84kg x 10

84kg x 10

92kg x 8

Again this is the same machine i wasnt sure measured in lbs or kgs, same for the rope exercise.

Incline skull crushers

40kg x 12

40kg x 10

40kg x 10

CARDIO

15min HIIT 30 seconds on 30 off alternating between crosstrainer, rower and burpies (oh my life :oops: )

WORKOUT COMPLETE

Good sesh yesterday, took the misus along, shes no gym newby so was good to workout alongside someone. Intensity was good right throughout the workout, kept breaks to strictly 1min. the whole session including warmup and cardio would have gone for about 90mins. I was suprised at the intensity i could do HIIT at considering i have been on less that 30g of carbs for the last week, i will refeed on saturday when i hit legs should give me a good boost. :nod:

Eats during the day were identical to every other day, except we went out for tea at the mall last night, so i went to KFC ordered 3 grilled chicken breasts and destroyed them within minutes hahaha :pfft: loving the idea of the grilled breast though, i will be back for sure! Went home and slept like a baby.....

Feeling rather good today, almost like i could lift again tonight, however i will welcome my full day of rest and prepare for legs tomorrow, and better yet some dem carbs!!! yeyaaaahh!!! :dancing:

[rapz]

jeez havent written anything since Friday....so update.

FRIDAY 23rd NOV 2012

I didnt end up resting on friday, just listened to my body, went and performed 15-20min of HIIT cardio, i did go home and scoff dinner, then three carb-less protein bars and a handful of nuts :oops:

will continue update on seperate posts....

[rapz]

SAT 24th NOV 2012

Carb up day!!! weighed myself first thing in the morning, came in at 103.7kg, my scales are fairly accurate, this is the lightest i have been since i was 16!! i ate like a monster today, on carb up days i dont count any calories, just drop protein a bit, and as much fat as possible. i try to hit between 700-1000g carbs :shock: eats went like this.

m1, 100g nutrigrain, 500ml trim milk with 2 scoops whey protein

m2, subway footlong double meat chicken teriyaki, white chocolate macdamia cookie pie :twisted: 250ml trim milk 1 scoop whey.

m3, post workout shake 500ml trim milk with 2 scoops whey, 100g nutrigrain.

m4, chicken rice ball, grilled chicken breast from KFC.

m5, 1 & 1/2 cups of basmati rice, 200g chicken, bagel, bbq sauce.

snacks: went out to a 21st didnt drink but consumed 4 sugar free V's, 2 small club sammies with egg, came home around 3am smashed another bowl of 100g nutri grain and 2 scoop protein shake with 500ml trim milk.

I dont even wanna think of the calories!! haha but i run no carb usually for 6-8 daya straight so needed a good refeed, felt bloated, but i felt like i needed the energy. weighed myself later that day, 108kgs!!! yussss!!!!

did a legs session today, always do legs on carb up, helps me hammer dem hard! :nod:

Legs (quads and hams)

BB Squats

145kg x 10

162.5 x 10

162.5 x 8

162.5 x 8

Leg extension single leg

45kg x 12

45kg x 10

45kg x 10

45kg x 9

Leg press

400kg x 8

400kg x 8

400kg x 7

400kg x 6

Lunges

50kg x 10

50kg x 10

50kg x 8

Lying hamstring curl

56kg x 12

60kg x 12

66kg x 10

66kg x 10

Seated hamstring curl

70kg x 12

80kg x 10

80kg x 10

80kg x 8

SLDs

115kg x 10

120kg x 8

120kg x 8

WORKOUT COMPLETE

did not perform cardio, i rarely do on leg and carb up days. I didnt go as heavy as i could on squats today i really wanted to get the reps out today so i stayed a bit lighter. I do legs at different gyms week to week so this week 400kg on the leg press felt a bit different and i didnt rep out as much as i would like, maybe it wasthe fact that my quads would have been quite fatigued from squats and leg extensions... i dunno?? One of the usual hamsring machines was broken today so i just up the sets in the other exercises to make up for it.

Overall good session, sweated like fuaarrk! had an awesome pump in the legs and energy levels were awesome! walked out of the gym legs shaking hehehe

[rapz]

Sunday 25th NOV 2012

chest and calves

flat DB press

50kg x 12

56kg x 8

56kg x 7 drop set to 30kg x 5

Incline DB press

40kg x 10

40kg x 8

40kg x 8

40kg x 8

Incline DB flys

30kgs x 11

30kgs x 9

30kgs x 8

30kgs x 7

cable flys

36kgs x 8

36kgs x 8

36kgs x 7

pec dec flys

75kg x 10

75kg x 9

75kg x 8

standing calve raises

166.5kg x 11

166.5kg x 10

166.5kg x 9

166.5kg x 7

seated calf raises

50kg x 12

50kg x 12

50kg x 11

50kg x 11

CARDIO

15min HIIT on bicycle 30seconds on 30 off

10min steady state cardio

WORKOUT COMPLETE

Eats for the day, went back to normal diet, was mums bday dinner and we went to this asain place, ordered a straight pork dish and a steamed chicken, smasehd the pork and a bit of the chicken, couldnt measure or weigh it, just ate enough til i was satisfied but not full, this was my post workout meal, didnt eat any rice just a bit of veges on the plate.

Big session on chest today, sleep was a bit shit lastnight due to getting home late etc etc. had to get it done though, stamina was awesome throughout workout, i thank the carbs for that lol, cardio was intense, sweated like a pig again today, all in a days work, rest day tommorrow

[rapz]

MONDAY 26th NOV 2012

so today is tuesday the 27th and finishing the last of my updates since friday, i have freaking huge DOMS in my chest and a bit in my calves :boohoo:

anywho monday was rest day (from lifting) so just did cardio, 20 min HIIT alternating between crosstrainer and rower, 30 seconds on 30 seconds off, the finishd off with 5-10min steady state.

Crazy cardio session was short and intense, managed to almost have a heart attack...but i survived! lol

eats for the day are back to no/low carb as per usual getting in 5-6 meals per day. happy days

[rapz]

TUE 27th NOV 2012

Back day

Completed a back session today, went to my old league gym, has a good assortment of machines they dont have at the other one so i mixed up my back workout a bit today, shock the body a bit and adds in some variety.

I used the Super Anabololic Workout pre-workout formula today from the new suppplement shop in town, whom are the only supplier of european produts in the southern hemispehere, so it was my first time trying this, and i was quite impressed with my stamina throughout the workout and felt strong, no comedown either which was a bonus.

Workout went like this.....

performed warmups

Lat Pulldowns

110kg x 12

120kg x 10

130kg x 8

130kg x 8 (spotted)

Narrow underhand grip pulldown (camber bar)

110kg x 10

110kg x 8

110kg x 8

DB One arm rows

50kg x 12

65kg x 10

65kg x 10

65kg x 9

Machine seated row

110kg x 12

120kg x 8-10 (couple of forced reps spotted)

120kg x 8-10 (couple of forced reps spotted)

Deadlifts

180kg x 8

180kg x 6

180kg x 5

Hyper extensions

20kg plate + bodyweight x 12reps

20kg plate + bodyweight x 12reps

CARDIO

20min HIIT 30 seconds on 30 seconds off, alternating between crosstrainer and burpees.

WORKOUT COMPLETE

spent about 1.5hrs including cardio in the gym today, again felt strong, mixed up the workout a bit, i left deadlifts until the end today and again my lifts were not as strong as last week compared to starting the workout with deads. Threw in some hyper extensions at the end to really hit lower back as im lagging in this area. Loved being able to use lat pulldown machine again, have been doing pull ups for the last feew months so a good change, lats are DOMSland today.

Eats were really good yesterday still dieting down, at times i snacked on a few extra almonds, i know these are calorie dense so i have to watch this :nod: Hitting delts and traps today, feeling amped and cant wait to finish work!! yehhhhh :computer:

[rapz]

ive been a slack C**T and not filling this out, tommorrow i will once again log my progress and eats. bulking at the moment sitting at 116kgs. Felt like i hurt my back a bit yesterday while doing hammies and calves, in particular on SLD's. every time i hunch over or round my back i get a sudden pain, taking today off lifting, see how it feels tommorrow. :nod:

[rapz]

weighed in this morning 117.0kg on the dot weight is going up :grin:

I did delts and biceps on tuesday

DB seated press

32x12

40x12

50x8

50x8 two forced reps

50x6 two forces reps

Smith machine behind the neck press

60x12

80x10

82.5x10 two forced reps

85x8 two forced reps

DB side raises

15x12

20x12

20x12

20x10

DB rear delt raises

15x12

15x12

17x10

17x10

BB bicep curl

30x12

40x12

50x10

60x8 with 2 negatives

60x7 with 3 negatives

DB incline curl (single arm)

17.5x12

20x10

20x10

DB hammer curl

27.5x10

30x10

30x10

Workout was about 90 mins today not as quick as i would like my training partner is still learning and we like to go through the movements before jumping into it. Biceps were pumping after the first exercise, overall a decent workout.

eats...... im consuming 4500+ cals per day at the moment each day is fairly similar, i wont post up each meal but rather what i consumed over all.

BFast

500ml banana milk

2 scoops whey

1 tablespoon PB

handful frozen berries

1 cup oats

1T honey

LUNCH and MID ARVO

600g chicken breast

300g mixed veg- peas carrots corn beans

3 cups basmati rice

bbq sauce

pre workout

3 weetbix

2 eggs

1 scoop whey

banana

300ml trim milk

post workout shake

2 scoops whey

500ml trim milk

60g simple carbs

dinner

250-300g meat

200g carbs usually potato/kumara/rice

salad or greens

before bed

1 cup cottage cheese

1T PB

works out to be over 4500 cals, i track all of my foods via myfitneess pal on my iphone.

[rapz]

Yesterday i did chest and triceps

BB incline bench

60x15

100x12

130x8 1 forced rep

132.5x6 1 forced rep

132.5x6 1 forced rep

DB incline bench

50x10

50x10 2 forced reps

50x 10 2 forced reps

DB flat flyes

30x12

32.5x10

32.5x10

32.5x10

Machine seated press

80x12

90x10

Cable flyes

17.5x12

20x10

20x10

20x8

tricep cable pushdown

40x12

50x10

50x8

single hand push down (assisted chin machine)

50x12

60x10

60x8

seated overhead extensions (tricep bar)

20x15

40x10

40x10

40x8

rope pulldowns

32x10

32x10

32x8

consumed 4500+ cals today similar eats to yesterday except i didnt have cottage cheese and PB and had a double whopper instead! :pfft: had a mad chest pump and tried something new with triceps i saw on a youtube vid, single arms pushdowns on the assisted chin machine, got an excellent contraction and enjoyed this exercise hard as fuark! :nod:

[jimmybro1]

Yesterday i did chest and triceps

consumed 4500+ cals today similar eats to yesterday except i didnt have cottage cheese and PB and had a double whopper instead! :pfft: had a mad chest pump and tried something new with triceps i saw on a youtube vid, single arms pushdowns on the assisted chin machine, got an excellent contraction and enjoyed this exercise hard as fuark! :nod:

I also like the single arm tricep extensions can focus on the contraction a little bit more IMO.

Good lifts on the incline btw.

[rapz]

Yesterday i did chest and triceps

consumed 4500+ cals today similar eats to yesterday except i didnt have cottage cheese and PB and had a double whopper instead! :pfft: had a mad chest pump and tried something new with triceps i saw on a youtube vid, single arms pushdowns on the assisted chin machine, got an excellent contraction and enjoyed this exercise hard as fuark! :nod:

I also like the single arm tricep extensions can focus on the contraction a little bit more IMO.

Good lifts on the incline btw.

Yeah i really enjoyed that exercise, will be doing it again in the future. Have been focusing on my incline bench to bring up the upper pec region, in the past all i have done is flat , i have a more developed lower chest if that makes sense?? lol just tryna balance things out.

[DIANABOL]

I also like the single arm tricep extensions can focus on the contraction a little bit more IMO.

Good lifts on the incline btw.

Yeah i really enjoyed that exercise, will be doing it again in the future. Have been focusing on my incline bench to bring up the upper pec region, in the past all i have done is flat , i have a more developed lower chest if that makes sense?? lol just tryna balance things out.

How the hell do you do single arm dips on the assisted Chin up machine?

[rapz]

Yeah i really enjoyed that exercise, will be doing it again in the future. Have been focusing on my incline bench to bring up the upper pec region, in the past all i have done is flat , i have a more developed lower chest if that makes sense?? lol just tryna balance things out.

How the hell do you do single arm dips on the assisted Chin up machine?

Sorry man, i didnt word it right. What i do is use the foot placement area on the assisted chin up machine, place one hand on it and press down, the momentum from the weight stack brings it back up as if you were doing assisted chins.

[tomleegolf]

Nice shoulder presses man! 50s are baws

[rapz]

Nice shoulder presses man! 50s are baws

50s got me grunting :shifty:

Hit quads yesterday..

I think i hurt my back last sunday after i did hamstrings and calves, certain positions would send me in pain, felt like muscle spasms, had a couple days rest.

Yesterday i didnt go as heavy on legs as i usually would i just kept the reps up, still a good workout.

Leg extensions

60x15

70x15

80x12

90x12

100x10

110x8

BB squats

60x15

100x15

140x12

140x12

140x12

Leg press (narrow stance)

200x15

400x12 (knees wrapped)

440x10 (knees wrapped)

490x8 (knees wrapped)

Smith machine squat (narrow stance)

60x12 (legs are feeling gassed at this point )

100x8

100x8

100x8

Lunges Superset with Jefferson squats

30x12

30x12

Jefferson squats

20x12

20x12

Overall a good workout even though weight wasnt as heavy as usual, was still able to work hard :nod: . Extended our rest periods during squats and leg press to 2 min, i felt this more beneficial as ive recovered a bit more by then. Back felt pretty good throughout the workout i was pleased :grin:

Managed to consume 4500+ calories today, meals stay pretty consistent most days and if i chooose to have an extra meal or takeaway i dont say no 8)

[rapz]

Did Back last friday forgot to update...

Wide grip pull ups

BWx10

BWx10 (spot for 2)

BWx10 (spot for 4)

BWx10 (spot for 5)

Wide grip lat pulldowns

80x12

105x10

110x10 (2 forced reps)

100x10 (2 forced reps)

Narrow Grip pulldown

80x12

100x10

100x10

105x8

T Bar rows

3 plates (60kg)x 12

5 plates (100kg)x 12

6 plates (120kg) x 10

6 plates +10kg (130kg) x 8

Wide grip seated row

70x12

80x10

90x8

90x8

FST-7 stiff arm pull downs

25x12

25x12

25x10

25x10

25x10

25x10

25x10

Primary forcus was width today, i usually do at least one more rowing movement but decided to go with FST-7, massive pump from this and have been feeling the DOMS the last two days :nod: still didnt go too heavy today as my back is not yet 100%, im doing posterior chain tonight so will do some deads and hypers to work my lower back a bit.

got 4500+ cals in for my eats, this is my 4th day in a row, took the whole weekend off lifting, got pissed for the first time in a while in the weekend, felt like shit yesterday and ate pretty shit on the weekend as well, i would have got 4500 cals in both days, however the food i consumed with shithouse,

back on the horse today, wont be drinking for a long time