Rapz - Getting it in!

[rapz]

hit chest, triceps & abs yesterday.

mood was a bit off in the gym yesterday, tried that leverone pre-workout yesterday, it was shithouse. pumps were ok but thats about it. felt a bit weaker today as well :evil:

BB incline bench

60x20

100x12

140x10

160x6 (2 assisted reps)

160x6 (2 assisted reps)

DB incline bench

50x12

50x12

50x10

havnt done DBs in a few weeks and these felt heavy! breaks were short as, just tryna get the muscle under as much tension as possible.

DB incline flye

35x12

35x10

35x10

Machine cable flye

1/4 stack x 15 x 4

Went on to do a superset on rope pulldowns and one arm cable extensions for triceps i kept changing backwards and fourth with no rest for 4 sets, triceps felt pumped as after this, no heavy work on triceps today, il leave that for arm day.

rope pull downs

1/2 stack x 12 x 4

SS

1 arm extensions

1/4 stack x 15 x 4

Lastly just finished off with 15min core work. then did 20min light cardio straight after. aiming to do cardio EOD at the moment then will ramp it up as needed. has to be done if i wanna be stage ready in 13 weeks.

BF sitting at 16% (guesstimate) will be seeing a BBing coach on Friday to get measurements etc.

[rapz]

Last night big session on quads, has to be one of my hardest leg sessions yet. lots of reps mixed up with some heavy work. today my legs feel sweet as, even after my 30min incline walk on the treadmill this morning, feeling these extra supplements definitely helping my recovery alot :nod: meanwhile my training partner is crippled with DOMS

Leg extension (single leg)

just did 3 warm up sets of 20 reps each leg, really light about 1/4 stack just while we waited for a squat rack to become free.

1/4 stack x 20 x 3

Smith Machine squat

so every man and his dog was on the squat rack last night so couldnt be fucked waiting around so jumped on the smith, kept my stance much more narrow than usual and repped out. started off 1pps then 2 right up until i got to 4pps, probably could have gone heavier but was really going for reps and squeeze the shit out of my quads. finished off with a huge drop set.

1pps x 12

2pps x 12

3pps x 12

4pps x 8

4pps x 5 drop 3pps x 4 drop 2pps x 5 drop 1pps x 10 :puke:

Leg press

legs were pumped as after squats so did 1 warm up set of 5pps x 20 then into working sets of 10pps x 20 x 3, wanted to change things up a bit when usually i like to go heavy as on leg press ive been trying the more reps less weight approach, the grind to 20 reps was like no other, lots of grunts and groans :oops:

5pps x 20

10pps x 20

10pps x 20

10pps x 20

Walking lunges

nothing out of the ordinary here, a love hate relationship with this exercise

27.5 x 20 paces x 3

Leg extensions (single leg)

went back and finished off on these bad boys. did 2 sets of 20 reps, 2 sets of 12 then one sets of 10 reps getting progressively heavier.

1/3 stack x 20

1/3 stack x 20

1/2 stack x 12

1/2 stack x 12

3/4 stack x 10

mean workout lastnight, took 90mins . and like i said recovery is awesome, legs feel great today. as far as diet goes, finding pretty easy at this stage not missing a meal. will weigh myself on Thursday and determine whether or not i will drop a bit more carbs out (only slightly less). doing early morning cardio EOD at this point for 30mins.

Rest day today, hitting delts and traps 2mrw.

[rapz]

4got to log delt/trap session.

weighed in this morning 129.0kg so 1kg down from last week.

DB shoulder press

warmed up for 2 sets then grabbed the 50s and went raging, the misus pissed me off something wild before the gym so every c*nt that got in my way got the evils

20x15

30x12

50x14

50x12

50x11

DB side raises

straight into 3 working sets

20x15

22.5x12

25x12

Cable lateral raises (singe arm)

threw on about 1/4 stack (felt heavy as) and went into 3 working sets

1/4 stack x 12 (each arm) x 3

DB front raises (drop set)

22.5 x 12 drop--> 12x8 x 3 sets

Db rear lateral raises Super set cable rear laterals

17.5 x 12 SS 1/4 stack x 12 for 3 sets

Shoulder press machine

finished up with 4 sets on this machine, sat with my chest facing the bench, felt it more in my rear delts.

Full stack x 10

Full stack x 10

3/4 stack x 12

1/2 stack x 15

Smith machine shrugs

all the racks were taken so jumped on the smith

2pps x 15

3pps x 12

4pps x 10

5pps x 8

4pps x 10

3pps x 15

shit now that i look at my workout there was a bit of volume, but we got through it fairly quickly and good intensity, it was my 4th day in the gym as well. got arms tonight had a full days rest yesterday so feeling awesome!! did 30min fasted cardio at 6am this morning.

[rapz]

quick update..

training has been solid over the weekend, trained friday and saturday and just did cardio yesterday.

saw the BBing coach on friday, got measurements done etc.bodyfat is at 16% :oops: so i got some hard dieting and cardio to do in 13 weeks :nod:

she reckons if i can an average just over 1kg per week of fat/weight loss i should be on track, that shouldn't be too hard for me.

for some strange reason last thursday when i weighed myself on thursday i was 129kg and then just for a look i weighed yesterday morning (always weigh mornings upon waking) and i was down to 126kgs, sort of weird either a huge amount of water loss or something????

anyway threw up my measurements for anyone wanting to look :grin: going back every 2 weeks to make sure im on track.

[jimmybro1]

Your scales might not be so good or your sodium and water intake fluctuate a bit.

When dieting you want to get your sodium and water intake as regular as possible makes it easy to track progress on the scales IMO. Although that being said you should also track progress in the mirror.

[Leeroid]

Nearly 20 inch arms Dann!

[rapz]

Your scales might not be so good or your sodium and water intake fluctuate a bit.

When dieting you want to get your sodium and water intake as regular as possible makes it easy to track progress on the scales IMO. Although that being said you should also track progress in the mirror.

yea was thinking this, i drink tonnes of water everyday just cos i like water but with sodium it can vary, some days i will have quite a bit and others very minimal.

Nearly 20 inch arms Dann!

gunning for the 20s bro, then onwards and upwards :grin:

[Gym rat]

What show are you doing Rapz?and keep up the good work

[rapz]

What show are you doing Rapz?and keep up the good work

Hey GR im wanting to do the chch classic bro if i can lean up enough, if im still not in optimal condition then maybe the south islands?? congrats on yuor sponsorship as well bro, inspired me to approach some companies and try and get some as well, quite difficult being a novice, its all good though not to fussed by it all, if it happens it happens

Trained legs last night (quads)

am liking the higher reps and lots of volume mixed up with a bit of heavy work.

BB squats

60x20

100x20

140x15 (should have gone for 20 :doh: )

180x8 (2 reps spotted)

180x7 (2 reps spotted)

Hammerstrength horizontal legpress (single leg)

6ppsx20

8ppsx15

10ppsx6 (thought i would get 10 reps but this felt heavy as f*ck!!!, had to be spotted for 3 reps as well, probably too heavy)

DB walking Lunges

30 x 22paces x 3

Jefferson squats

20x12

25x12

25x12

Leg extensions

1/4 stack x 15 (warmup)

after the warmup we did 3 triple drop sets, started with basically the whole stack for until failure (usually between 8-10 reps) then droped down to 1/2 stack banged out another 6-8 reps or failure then dropped down to 1/4 stack and another 6-8 reps, really emphasizing the squuze at the top portion, quads were fire :twisted:

that was it basically. was gonna do calves but i was stuffed gonna do em tonight with delts and traps. day by day im feeling a bit tighter. diet is right on par, cardio 5-6 times a week. when i do cardio in the AM its fasted LISS for 30min and if i dont do mornings i usually do 20min LISS straight after my workout.

as the weeks go by looking to incorporate 1 or 2 HIIT cardio sessions.this will be dependent on what condition im in and energy levels etc. feeling good at the moment. sleep is a bit off and could be better.

[jimmybro1]

Strong squats :clap:

Wheres the progress pics!

[rapz]

Strong squats :clap:

Wheres the progress pics!

cheers bru!

il try and get some tonight with some decent lighting after gym, i got some pictures while pissing around but nothing special.

[rapz]

hit biceps and triceps last night.

i always mix it up when it comes to arms, depends how i feel on the day.

triceps rope pushdowns

1/4 stack x 20

1/3 stack x 20

1/2 stack x 15

3/4 stack x 10

Incline skull-crushes (EZ bar)

40x20

50x15

60x15

70x10

Dips

BWx20

BW+20kg plate x 12 x 3

Single arm cable pullldown SS overhead rope extensions

1/4 stack x 12 SS 1/3 stack x 10 for 3 sets.

Standing Bicep curls (EZ bar)

30x20

50x15

60x10

70x6

DB alternating curls

22.5 x 10 x 3

Concentration curls

17.5 x 12 x 3

Single arm cable curls

1/4 stack x 10 x 3

finished off there, didnt work till complete failure on every set, mainly just the heavier sets, got a good pump on. coming up the end of the 3rd week of dieting am down over 5kgs, starting to get more vascular and can see some outlining of abs \:D/

[jimmybro1]

Shoulders are massive.

Only thing I think you need to work towards is more thickness and width of your back.

More detail will come in when your dieting down though.

Waist will also come in giving more of a V taper. Definitely made some improvements. :clap:

[rapz]

Shoulders are massive.

Only thing I think you need to work towards is more thickness and width of your back.

More detail will come in when your dieting down though.

Waist will also come in giving more of a V taper. Definitely made some improvements. :clap:

cheers bro!

yea still trying to work on my back, im just putting together a couple of photos from my last bulk from last year and compare with recent photos when im done il chuck em up.

[rapz]

[jimmybro1]

Your arms, shoulders and chest have improved noticeably IMO. You look a little leaner in your previous bulk so better back definition.

Will see the improved areas better when you compare your last cut with this cut.

[rapz]

Your arms, shoulders and chest have improved noticeably IMO. You look a little leaner in your previous bulk so better back definition.

Will see the improved areas better when you compare your last cut with this cut.

yea i was leaner in my last bulk, wasnt holding as much mass though, think i was 118kg maybe less??

yea this cut should be heaps better this time round, fucking craving some cake right now damnnnnnnnnn

[Rxx]

Farrrr bro :shock:

Back, arms, chest.... It's all improved a lot! Nice work man, looking forward to seeing the result when your cut to pieces.

[rapz]

Farrrr bro :shock:

Back, arms, chest.... It's all improved a lot! Nice work man, looking forward to seeing the result when your cut to pieces.

thanks bro

yes im looking forward to seeing what i look like once i shed the fat, hopefully the legs will come better than last time round as well.

[rapz]

been a big week of training and eating and all the rest, last week weighed in just over 125kgs, if i can lose just over a kg each week i should be on track, usually weigh in every Thursday morning, had a sneak peek today and was hovering around 123-124kg this morning so pretty happy, only thing ive changed diet wise is dropped the post-workout simple carbs.

changing my diet next week to Dave Palumbos keto sort of diet, i think i react well in terms of fat loss oh these sorts of diet, will be interesting to see.

managed to get some pics after training last night, felt a bit rushed taking these photos as my photographer was being a c*nt

just over 11 weeks out...

[jimmybro1]

Your quads look massive, definitely some good mass their.

Going to look crazy when you diced and your waist comes in. How many more weeks until the show you are aiming for?

[rapz]

just over 11 weeks until the comp bro, going to see BBing coach on friday to see if im on track. i just hope i can get lean enough within the time frames, im pretty focused at the moment so let hope everything goes to plan :pray:

[Android]

just over 11 weeks until the comp bro, going to see BBing coach on friday to see if im on track. i just hope i can get lean enough within the time frames, im pretty focused at the moment so let hope everything goes to plan :pray:

you have great mass for a novice or open class mate, and like jimmybro1 says when your waist comes in if you still have that size will scare the crap out of the others in the line-up :pfft:

11 weeks out, plan for 0.5-1kg fat loss each week. If you don't make a drop then you just do twice as much cardio the following the week to get back on track. I think 11 weeks out is plenty to get you down to a decent level.

Great journal to follow :clap:

[genetic freek]

just over 11 weeks until the comp bro, going to see BBing coach on friday to see if im on track. i just hope i can get lean enough within the time frames, im pretty focused at the moment so let hope everything goes to plan :pray:

you have great mass for a novice or open class mate, and like jimmybro1 says when your waist comes in if you still have that size will scare the crap out of the others in the line-up :pfft:

11 weeks out, plan for 0.5-1kg fat loss each week. If you don't make a drop then you just do twice as much cardio the following the week to get back on track. I think 11 weeks out is plenty to get you down to a decent level.

Great journal to follow :clap:

Disagree.

The harsh truth is you're not going to make it -10-11kg drop you are dreaming more like 15+ I see this all the time big guys thinking big and not lean. You Will get beaten by a guy much smaller and leaner than you.

I'm not here to troll of be a dick im just telling you how it is. You need to kill yourself from here on in if you want to be in shape.

[jimmybro1]

Could get lean in that time frame but shredded???

I don't know if its the same for everyone but it was reasonably easy to get to 8-7% and took another 3-4 weeks to get to 5-4%.

If your committed enough to kill yourself on cardio and be smart about your diet you will be able to get lean but weather you get shredded is another thing. You might drop the weight easy, the next 11 weeks are going to be hell!