Rapz - Getting it in!

[jimmybro1]

132kg with 6-8 more weeks of bulking to go :shock:

[DIANABOL]

132 kgs :shock: hyooge! It's not like youre fat either.

You pretty tall? 6 ft?

[rapz]

132kg with 6-8 more weeks of bulking to go :shock:

lol tell me about it bro feel like a whale at times, cant fit any of my jeans that were loose at new years lolol

132 kgs :shock: hyooge! It's not like youre fat either.

You pretty tall? 6 ft?

yea bro about 6ft 1", aint never been this heavy either, around dec 2012 i was about 105kg, no doubt ive put on some fat and holding a ton of water but hopeful of LBM gains as well.

Seen your photos bro, looking awesome already for a few weeks out, be good to see some more pics come comp time :nod: , do you keep a journal? i hope to compete in my first show sometime this year just aint figured out which one yet

[DIANABOL]

132kg with 6-8 more weeks of bulking to go :shock:

lol tell me about it bro feel like a whale at times, cant fit any of my jeans that were loose at new years lolol

132 kgs :shock: hyooge! It's not like youre fat either.

You pretty tall? 6 ft?

yea bro about 6ft 1", aint never been this heavy either, around dec 2012 i was about 105kg, no doubt ive put on some fat and holding a ton of water but hopeful of LBM gains as well.

Seen your photos bro, looking awesome already for a few weeks out, be good to see some more pics come comp time :nod: , do you keep a journal? i hope to compete in my first show sometime this year just aint figured out which one yet

Cheers bro.

Looks like youve gained some serious LBM from 105 to 132 kgs, going off your vids/pics.

Nah I dont keep a workout journal, I tried when I first started bbing 7-8 years ago but I never had the discipline to update it everyday.

[rapz]

So i had the whole weekend off, havnt done this in sooo long, went away camping for a birthday, didnt really want to go but had no choice, but glad i did now as i feel more energised and rested.

my diet went out the window a bit, i took away 2kgs of chicken breast and mange to consume that over the 2 days along with my protein shakes, tuna cottage cheese steak, however the carb choices included, juice, lollies, cake, fudge and BK on the way home in summary lots of protein with some junk in the mix.

it actually felt quite nice to not have to stress over food 24/7, however back on the grind now, more focused if anything :nod:

trained hamstrings & calves on friday, nothing special to mention, however did glute ham raises for the first time and i loved them!! will be doing more and more as i go along.

As legs are my weak point ive split 2 days for hams and quads. took a pic from the front last night and compared it to last year when i was in the middle of my cut, i know they are full of water and some fat but are notably bigger which im pleased with :grin: im on a mission to get the hammie sweep :twisted:

[rapz]

shoulder, calves and trap workout yesterday.

started off on DB press again as the smith was busy. did some warm up sets, then went into 3 working set with the 50s all unassisted or spotted, these are feeling quite easy to shoulder press now, asked my gym for heavier DBs and they said no

20x12

30x12

40x12

50x12

50x12

50x12

next exercise was going to be the smith machine, but the same clowns were still on it pissing about, so just went to a seated BB military press, seem thing just warmed into heavier sets, havnt done this movement with the BB for yonks, really enjoyed it compared to the smith machine, felt more of a free range of movement.

60x15

80x12

100x10

120x6 ( 2 reps slight assist)

moved onto Db side raises, went straight into 3 working sets, got slightly heavier each set.

25x12

27.5x12

30x10

next was DB front raises (hammer grip), same principles as the side raises, went straight into 3 working sets, went a bit heavier on the last sets, shoulders were fried after this :evil:

30x12

32.5x10

35x8

hit the rear heads with DB rear raises for the last movement, did 4 sets of these.

17.5x12

20x12

22.5x10

22.5x10

we went to do shrugs but all the racks were taken, so we did about 7 sets of seated calve raises nothing majorly heavy,2 plates per side for 20 reps, absolutely burning after this.

2ppsx20

2ppsx20

2ppsx20

2ppsx20

2ppsx20

2ppsx20

2ppsx20

lastly finished off with shrugs, warmed into heavier sets. got to 310kgs. first set of 310 was shit and wobbly as f*ck as my grip was uneven and had to pause and reset, felt like an absolute douche cos everyone was staring second set was heaps better got out 6 clean reps.

100x12

140x12

180x12

260x12

310x6 (ugly set) :pfft:

310x6

finished off after this, all up just under 90mins in the gym, would have been quicker if we wernt waiting for equipment etc. got a leg session tonight, gonna get my squat on. \:D/

[jimmybro1]

You should try military press (standing OHP) I think its heaps better than seated or machine and a hell of a lot more difficult using a lot more muscle groups too.

I use to do a lot of smith machine pressing but after doing standing OHP I didn't go back I feel I had a lot of improvements and the movement was a lot more fluid and natural.

Moving in a direct up and down motion can restrict movement in the lower portion of the rep for me.

[rapz]

You should try military press (standing OHP) I think its heaps better than seated or machine and a hell of a lot more difficult using a lot more muscle groups too.

I use to do a lot of smith machine pressing but after doing standing OHP I didn't go back I feel I had a lot of improvements and the movement was a lot more fluid and natural.

Moving in a direct up and down motion can restrict movement in the lower portion of the rep for me.

cheers bro, next time round im gonna try these out.

ive done them in the past and your right, really engages the core :nod:

[Terrymundo]

have read your posts. have seen you photos. you sir a what we call in my circles 'A beast' well done

[rapz]

have read your posts. have seen you photos. you sir a what we call in my circles 'A beast' well done

lol cheers bro, dunno bout a beast though, feel like a fat hippo at the moment

So hit legs lastnight (quad focus), was a bit restricted on time due to my training partner finishing work late and the gym was closing earlier so we only had just over an hour.

started off on leg extensions as always, pre exhaust the quads and warm up the knees, did 3 sets of 20 reps with about 1/2 stack.

1/2 stack x 20 x 3

moved onto BB squats, worked my way up to my heaviest set which was 220kg for 6 reps (knees wrapped and belt), after 180x12 i was pretty fucked, cardio vascular wise im so unfit, gonna increase cardio to 2-3 times a week to build a good base, nothing major just want to able to keep my breath

60x12

100x12

140x12

180x12 PB \:D/

220x6

moved onto the angle leg press, did things a bit different today, did one leg at a time (single leg press), really felt the burn in my teardrop, last set moved my feet slightly higher and felt it more in the hamstring.

2ppsx12

3ppsx12

4ppsx12

5ppsx12

5ppsx12

next was DB walking lunges, i always dread these, the burn i get all over my legs is like no other, to up the intensity a bit kept my breaks at 30-45secsonds.

22.5x10x3

leg extensions (single leg) were up next, did 3/4 stack for 4 sets of 12-15 reps basically till failure, huge burn and build up of lactic acid, again breaks were really short as we were running low on time

3/4stack x 15 x 4

lastly we went over to the other leg extension (both legs) and did one double drop set. so 10 reps of the heaviest weight drop down to about 70% then go till failure, and then 20 partials of that same weight. fuaark my mind was playing tricks on me during this set

3/4 stack x 10 drop set --> 1/2 stack x failure ---> 20 partials

surprisingly my legs felt absolutely thrashed given the amount of volume we did, intensity was there so so that was good. went home had my post workout shake, dinner and then a casein shake before bed, legs were still shaking :cry:

[rapz]

had a rest on wednesday, hit me back for ANZAC day, trained with my chicky mate whos competing in a few weeks so just followed her routine.

weighed in yesterday 133.1kgs, so up 1kg since last week.

Wide grip pulldowns

did about 4 sets all up, last 2 were my heaviest just did the stack plus a few other weights that i could stack on top, probly another 10-15kgs worth and did 10 reps (2 forced)

Seated Row

moved to the cable seated row, pretty much same story here worked u to 2 heavy ass sets of the whole stack plus some, for a good 10-12 reps, loved the squeeze from his exercise

Deadlifts

didnt do as much as i wanted to do but still did them. warmed up on 100kgx12 then went straight into 2 working sets. 180kgx12, then 220kg x10, felt pretty gassed after this as my cardiovascular system sucks atm.

Stiff arm pull down (cables)

cant remember the weight for this i think i did just under 1/2 stack for around 12-15 reps until failure x 4 sets, really got a mean stretch in the outer lat.

DB one arm row

just grab the heaviest f*cker in the gym and rowed that shit until failure i think it was a 60kg dumbbell, had short as rest periods. 60x12,60x11,60x11

Machine low row

just wanted to finish on another rowing exercise, only did 3 sets, worked up to the full stack for 6 reps, slightly changing grips each set, felt like it hit different parts of the back.

in the gym for 90mins, pretty good considering we had 4 people all training together rotating on different machines etc

have booked in to see a PT that can assist me for my first BBing show this year, hes competed before and recommended by a mate 9 who also competes so im sure he will knwo his stuff :nod:

was thinking i could possibly do the CHCH classic in august, if so i would have to switch focus and would like to start dieting next week. this would give me 14 weeks from next Saturday to get shredded.

[rapz]

last couple of days have been a bit of a reshift for me...

i have decided i will do my first show in August, The CHCH classic i think with the NABBA fed. i will just compete in novice, to get a feel for things, have just finished putting together my diet which i will start tomorrow.

will be taking in 3200 cals split into 5-6 meals and will adjust things as i go.

macros roughly 410g protein, 230g carbs , 45g fats

this is basically what i will eat most days, some things will change as i go on.

MEAL 1 (BREAKFAST)

Wholegrain Oats

1.5 cups

Egg whites (70 less calories)

2.5 cups

or

Whey powder

3 scoops

MEAL 2 (MID MORNING/ LUNCH)

chicken breast

250g

Green Beans

2 cups

Meal 3 (LATE LUNCH/MID AFTERNOON)

chicken breast

250g

Green Beans

2 cups

Brown Rice or Kumara

1.5 cups or 250g

MEAL 4 (POST WORKOUT SHAKE)

Whey powder

2 scoop

50g (simple carbs)

MEAL 5 (DINNER)

Chicken breast

300g

Green beans/salad

3 cups

SNACK

Cottage cheese

1 cup

will be training 5-6 times a week, will be doing cardio at least 4-5 times a week for about 30min, preferably fasted in the morning.

got an appointment to see my BBing coach on Wednesday so he can refine things a bit more as needed.

[Leeroid]

Nice bro. Diet looks mint. You defo got the muscle, you're gonna look sickening once you get cut.

[jimmybro1]

You have drastically cut calories?

Want to be carefully that you don't cause metabolic damage.

NABBA-WFF is a good federation and the chch prix show is a big one! Or are you talking about NABBA-NAC?

Will do well in the novice class if you can bring the conditioning! Conditioning > Size especially on the stage all that muscle mass will go unnoticed got to get stupidly lean!

Good luck man.

[rapz]

You have drastically cut calories?

Want to be carefully that you don't cause metabolic damage.

NABBA-WFF is a good federation and the chch prix show is a big one! Or are you talking about NABBA-NAC?

Will do well in the novice class if you can bring the conditioning! Conditioning > Size especially on the stage all that muscle mass will go unnoticed got to get stupidly lean!

Good luck man.

yea bro, had a bit of a recap, added in another cup of brown rice with one of the meals, so cals will be about 3400. it is low going from a bulk to a cut, ideally i would have liked to go on maintenance for a couple of weeks but time is against me. i really i will lose a bit of size but i really want to get this conditioning aspect on the button and with 14 weeks to do it, its gonna be challenging :nod:

if im not 100% happy with conditioning i will just wait it out to the welly show. and to answer your question i think its NABBA-NAC christchurch classic.

[rapz]

started dieting today.

did 30min fasted cardio this morning

just finished delts and calves.

Db shoulder press

50x12

50x12

50x12

Smith machine behind neck press

1ppsx12

2ppsx8 (2 spotted)

2ppsx6 (1 spotted)

2ppsx6 (1 spotted)

Db seated side raise

15x12

20x12

22.5x12

22.5x12

EZ bar front raise

30x12

50x10

50x10 drop set 30x10

Upright row

30x12

40x12

50x10

50x10

Cable rear delt flyes

1/4 stack x 12 x 4

finished off with 20min calve work on seated raises and then standing calf raises on the smith, varying rep ranges and load from 10-30 reps.

good energy in the gym tonight, session was about 90mins long. breaks between isolation movements were minimal 30-45secs and took our time between compounds. did upright rows for the first time in yonks, have avoided these for ages due to my bung wrist but it felt good tonight.

diet was right on point today, can feel my body adjusting as im used to so much food! lol definitely felt less bloated and lighter.

[rapz]

did legs lastnight (quads)

started off on the leg extension did two warmup sets 1/2 stack x 20 then 3/4 stack x 12

went onto triple drop sets for 2 sets for a minimum of 30 reps total...

Fullstack x 10 drop --> 1/2 stack x 10 drop ---> 1/4 stack x 10

got my legs burning/pumped felt like they were full of concrete :cry:

moved onto squats, did a bit of these lastnight actually after thinking about it we did a ton, after the extensions though didnt need as much weight my legs were feeling every step i took. got up to 225 and on my first rep almost got stuck in the hole my training partner was trying to get a video had to come and spot i managed to get up ok but only did 2 reps total, finished off with a couple of 20 rep sets of 100kg

60x10

100x6

140x6

200x6

220x2 (1 assisted rep)

100x20

100x20

next up was walking lunges with Dbs, legs are alrerady screaming att his point so just just turned the music up and did 3 sets of 10-12 reps on each leg.

25x 10-12 x3

finished off the quads on the angled leg press, did a mixed rep range and weight.

5pps x 20

7pps x 20

10pps x 12

12pps x 12

aftre this felt like dying (srs) limped out of the gym like a baby

[rapz]

half way through first week of cutting, already feels like ive dropped a heap of water, weighed in at 130.0kg this morning, have been sleeping a hell of a lot better as well since the new diet regimen.

trained arms last night

DB alternating curls

started off with a couple of warmups then got into heavier working sets.

15x12

20x12

25x12

30x10

30x10

Machine cable curls

moved onto the cable through on a straight bar and again worked my way up the stack, started off with some higher reps, breaks were short as around 30 seconds between sets.

1/2 stack x 20

3/4 stack x 16

3/4 stack x 12

full stack x 8

DB hammer curls

moved onto hammers, did one warmup set then into working sets.

22.5x10 (warm up)

32x10

40x10

40x10

Incline straight bar curls

finished off with these bad boys, basicall lay front on the incline bench, let your arms hang down and curl :grin: went fairly light and chasing the pump, breaks wre ver short between sets

25x15

25x15

25x12

25x12

Moved onto Triceps

Rope pushdown

dis the usual warmups and worked upto heavier sets.

1/4 stack x 12

1/2 stack x 12

3/4 stack x 12

3/4 stack x 10

Incline skull crushes EZ bar

nothing seriously heavy with this movement just squeezed the heck out of my triceps and got a good stretch on the negative phase

30x12

40x12

50x12

60x10

One arm cable pushdown

1/4 stack x 10 x 4

Dips

BW x 12 x 4

finished off with 15 min of ab work.

photo of bis and tris at home last night, posing is crap, flexibilty is even worse

[genetic freek]

With all due respect that diet is rubish

[rapz]

With all due respect that diet is rubish

Help a brother out then GF, i just eat whats easy to prep and fits within my macros and is just under 500 cals below maintanance.

[rapz]

actually after reading my diet i listed it wrong. here it is after some adjusting (added more calories)

m1- 2.5 cups egg whites, 1 cup oats

m2- 250g chicken, salad/greens

m3- 250g chicken, 1 cup brown rice

m4- 250g chicken, salad/greens, 1 cup brown rice (pre workout)

m5- 3 scoops whey, 50g simple carbs (post workout shake)

m6- 300g chicken, salad/greens (post workout meal)

m7 (snack)- 1 cup cottage cheese

works out to be about 3500 cals 500g protein / 250g carbs / 50g fat

fats are being kept minimal.

if that is still a shitty diet, give me some recommendations.

[DIANABOL]

actually after reading my diet i listed it wrong. here it is after some adjusting (added more calories)

m1- 2.5 cups egg whites, 1 cup oats

m2- 250g chicken, salad/greens

m3- 250g chicken, 1 cup brown rice

m4- 250g chicken, salad/greens, 1 cup brown rice (pre workout)

m5- 3 scoops whey, 50g simple carbs (post workout shake)

m6- 300g chicken, salad/greens (post workout meal)

m7 (snack)- 1 cup cottage cheese

works out to be about 3500 cals 500g protein / 250g carbs / 50g fat

fats are being kept minimal.

if that is still a shitty diet, give me some recommendations.

Is this diet similar to what you used on your previous cut?

To be honest I dont really see anything wrong with it macro wise however my preference would be to consume the majority of your carbohydrates in the two meals before your workout and the meal after.

[rapz]

actually after reading my diet i listed it wrong. here it is after some adjusting (added more calories)

m1- 2.5 cups egg whites, 1 cup oats

m2- 250g chicken, salad/greens

m3- 250g chicken, 1 cup brown rice

m4- 250g chicken, salad/greens, 1 cup brown rice (pre workout)

m5- 3 scoops whey, 50g simple carbs (post workout shake)

m6- 300g chicken, salad/greens (post workout meal)

m7 (snack)- 1 cup cottage cheese

works out to be about 3500 cals 500g protein / 250g carbs / 50g fat

fats are being kept minimal.

if that is still a shitty diet, give me some recommendations.

Is this diet similar to what you used on your previous cut?

To be honest I dont really see anything wrong with it macro wise however my preference would be to consume the majority of your carbohydrates in the two meals before your workout and the meal after.

Pretty similar to the last cut. through the weeks i just cut the carbs until eventually i was on a keto sort of diet, and refed once a week. although i didnt really count calories or macros on the refeed day, nor was i prepping for a contest so i want to be more careful this time round :nod:

so you saying with carbs you wouldnt have any for your first meal? i was thinking of dropping the carbs in one of pre workout meals and having em post workout.

thanks again dbol for the feedback

[rapz]

4th day in a row at the gym today, i felt good and energy levels are good so i thought what the hell!

Hamstrings & calves

bit of a different rep range tonight in some of the exercises, took a leaf out of Kai Greene's book and did some sets of 20 reps,i consider kai having some of the best wheels in the business :nod:

Standing hamstring curl (single leg)

did warm up sets then worked up the stack.

1/4 stack x 20

1/2 stack x 20

3/4 stack x 15

3/4 stack x 15

SDL

60x12

100x12

100x12

100x12

lower back felt a bit better this week, didnt use a belt and movement was nice and controlled.

Lying hamstring curl

1/4 stack x 20 (felt heavy)

1/4 stack x 20

1/2 stack x 12

1/2 stack x 10

3/4 stack x 8

Glute ham raise

BW x 12 x 3

Seated hamstring curl

1/4 stack x 20

1/2 stack x 20

3/4 stack x 15

3/4 stack x 15

Standing calf raise (smith machine)

2pps x 20

3pps x 20

4pps x 12

5pps x 10

5pps x 8

2pps x 20

seated calf raise

2pps x 20

2pps x 20

2pps x 20

done and dusted 1hr 15min to be exact. diet is right on the money. off to make my dinner and prep meals for tommorow \:D/ might have a full days rest tomorrow and hit it hard in the weekend.

[rapz]

hit back yesterday, decided im gonna do deadlifts every other week and add in an extra rowing movement on the alternating weeks.

hammer strength lat pull down

never used this machine at our gym before so decided i would give it a whirl. the mechanics and movement on this felt very different to the conventional lat pulldown machine, i actually really enjoyed it and will do more of them in the future :nod: had lots of warmup sets and stretching then got into the heavier working sets.

1pps x 20

2pps x 15

3ppx x 12

4pps x 12

5pps x 8 ( 2 assisted reps)

5pps x 8 (2 assisted reps)

Closegrip pulldown

these felt hard yesterday, i usually do about 3/4 of the stack. so did 1 warm up sets of 1/2 stack went straight into it. only managed 10 reps for the 3 working sets.

3/4 stack x 10 x 3

Barbell rows

felt good with these today, usually im feeling it from deadlifts but didnt do em today. 1 warm up set then into it.

60x12

120x12

140x10

140x10

140x10

T bar rows

4 plates x 12

5 plates x 10

6 plates x 10

7 plates x 7

Seated row

1/2 stack x 12

3/4 stack x 10 (2 forced reps)

3/4 stack x 10 (2 forced reps)

1/2 stack x 15

just wanted to bust out as many reps as i could the last set, thought i could get to 20 but started using arms more than my lats so backed off at 15.

Stiff arm pull down

just went in chasing the pump on this one, always got a good squeeze and stretch.

1/2 stack x 15 x 5

hyper extensions

bw x 12

20 x 12

20 x 12

20 x 12

that was pretty much it for back, lots of volume, just the way i like it for back and even being at a calorie deficit my energy levels are really good.

slept in until 11am this morning, just got through my 2nd meal, htting gym in about an hour, chest & tricep and abs. gonna finish off with 20min of cardio then home to eat.

just preppin all my meals for the week in between typing this, feels good to be on track, have dropped a shit load of water weight and i can even see im getting slightly more vascular :pfft: