Rapz - Getting it in!

[DCYPL]

You feel like an idiot? I wonder if Thor feels like an idiot being the only one able to lift his hammer

So strong man...great job

[Terrymundo]

hey buddy....Look i think honest is an important thing so I am going to try to be as honest possible here. Now  I have read your journal briskly and seen your photos and well...................I don't think this bodybuilding or lifting thing is for you mate. I am sure you're dedicated but you will always be held back your genetics. It must frustrating to try and try and try and till look the way you do and struggling to lift the small weights you handle. Look it maybe tough to do, but I think you need to just pull the pin on this. If I was you I would take up long distance running, possible skateboard or what ever else the skinny keents are doing these days. I feel like a dick saying all this but I feel we are thinking it, am I right guys????

[rapz]

hey buddy....Look i think honest is an important thing so I am going to try to be as honest possible here. Now  I have read your journal briskly and seen your photos and well...................I don't think this bodybuilding or lifting thing is for you mate. I am sure you're dedicated but you will always be held back your genetics. It must frustrating to try and try and try and till look the way you do and struggling to lift the small weights you handle. Look it maybe tough to do, but I think you need to just pull the pin on this. If I was you I would take up long distance running, possible skateboard or what ever else the skinny keents are doing these days. I feel like a dick saying all this but I feel we are thinking it, am I right guys????

fuarrkk so many lols in that post *lol*

skateboarding is a no go, the skinny jeans and my joocy thighs just dont mix, i look like a penguin.  long distance running??? GTFO! il stick to my sit down stationary bike cardio 1 x 20min per week, that plus humping is enough cardio.  i wish i had big black genitics, bastards with their huge 3 foot cocks.

i will attain, big thick fisique, many pins will be pulled *yahoo*

[rapz]

got mortaled with chest & calves yesterday

 

Hammerstrength Incline press

2pps x 12

3pps x 12

4pps x 12

5pps x 11 ( 3 assisted reps)

5pps x 8   ( 3 assisted reps)

 

Db incline press

40 x 12

60 x 12

60 x 12

60 x 10

 

Db flat flyes

30 x 12

40 x 12

45 x 12

50 x 10 *dirol*

 

Pec dec flyes

1/2 stack x 12

3/4 stack x 12

stack x 12

stack x 12

 

Seated calf raise supersetted with Standing single leg calf raise

1pps x 30 SS Bodyweight x 20

2pps x 20 SS Bodyweight x 20 x 6 sets

 

Done in 1hr 15min, tits were pumped as, today they sore as feeling full of milk. biceps/triceps today, measured the guns cold last night just over 20.5", babies have grown 1/2 inch in a few weeks, must be dat dere olive oil.

 

 

[AZIDE]

hey buddy....Look i think honest is an important thing so I am going to try to be as honest possible here. Now I have read your journal briskly and seen your photos and well...................I don't think this bodybuilding or lifting thing is for you mate. I am sure you're dedicated but you will always be held back your genetics. It must frustrating to try and try and try and till look the way you do and struggling to lift the small weights you handle. Look it maybe tough to do, but I think you need to just pull the pin on this. If I was you I would take up long distance running, possible skateboard or what ever else the skinny keents are doing these days. I feel like a dick saying all this but I feel we are thinking it, am I right guys????

 

That's not very nice. being some of the smaller guys on this forum you should both be helping each other out. obviously not in terms of sharing bodybuilding knowledge, as its clear from your physiques, which are reminiscent of circa ww2 images of POWs just released from Japanese camps that you both know f*ck all on this subject. however I know everyone's gotta start from somewhere..and while you can't offer sound bodybuilding/strengh advice you should definitely be encouraging and motivating each other, and recognising and commending any progress no matter how small it is. That's what pseudonym and john lennon always wanted.

[Terrymundo]

@azide Mate you're probably the smallest keeent on here. Im surprized you had the strength and endurance to type up that last post. I see you made your own steroids now, to be honest mate im sure a doctor would just perscribe that shit to you to start your puberty. Like you said I may not know much about BBing PLing but I still have some advice for you: have the occassional sandwich and buy a dumbset from the warehouse and hopefully you will no longer look a gender reassignment gone horridly wrong.

[kiwicannon]

@azide Mate you're probably the smallest keeent on here. Im surprized you had the strength and endurance to type up that last post. I see you made your own steroids now, to be honest mate im sure a doctor would just perscribe that shit to you to start your puberty. Like you said I may not know much about BBing PLing but I still have some advice for you: have the occassional sandwich and buy a dumbset from the warehouse and hopefully you will no longer look a gender reassignment gone horridly wrong.

LMFAO!! Thats some funny shit right there cuzy! God dang just spat my coffee out all over me fracken keyboard!

[rapz]

lolol you funny keints!!!

 

anyway...... training has been good and consistant the past few months, strength has slowly gone up since lowering my volume a bit and eating a bit more.  so i plan to start my diet to lose a bit of bodyfat in 2 weeks.

 

weight is hovering around 132kgs, and a guess at bodyfat would be about 13%.  going to start off dieting at 3600 calories and go from there.  Il start cardio right off the bat, just on rest days for 20min.  I lift 5 days per week and rest 2.  so with the 2 rest days il do one cardio session and the other will be left for complete rest, il keep adjusting things every 2-3 weeks if i need to.

 

playing around with my diet at the moment but this is what im looking like going with, just keeping things basic and what affordable.

 

Meal 1- Zeagold eggwhites 500ml, 1.5 cups rolled oats, can of pineapple, brown sugar

 

Meal 2- chicken breast 300g, 1.5 cups of rice, sauces

 

Meal 3 (pre workout)- chicken breast 300g, 1.5 cups, veges, sauces

 

Meal 4 (post workout)- Zeagold eggwhites 500ml, can of pineapple

 

Meal 5- Chicken breast 300g, 2 cups rice, veges, sauces

 

after plugging this all im myfitness pal app, works out to be 3500cals.  i havent accounted for the calories within the sauces but if i feel im not progresing fast enough i will drop them out.  lots of room to move and chop things.

the macro breakdown is roughly P- 400 , C-450, F-20

 

[rapz]

leggings yesterday...  focus on today was a slow controlled negative and full ROM and get some decent TUT.

 

Seated Hamstring Curl

 

1/2 stack x 20 (warmup)

3/4 stack x 12 (warmup)

stack x 12

stack + 5kg x 12

stack +10kg x 12

 

V-Squats

80 x 12 (warmup)

160 x 12 (warmup)

240 x 10

280 x 10

320 x 11

 

Leg Extensions

1/2 stack x 12 (warmup)

3/4 stack x 12

stack x 12

stack x 12

 

Leg Press

5pps x 20 (warmup)

10pps x 12

11pps x 10

12pps x 10

 

Lying hamstring curl (unilateral)

1/4 stack x 12 (warmup)

1/3 stack x 12

1/2 stack x 12

1/2 stack x 10

 

DB Walking Lunges

BW x 24 paces (warmup)

22 x 24

22 x 24

22 x 24

 

bit of a longer session last night at least 90min long, took some decent breaks between the heavier comound movements.  today left knee is a bit sore but nothing major.  chest is up tonight looking forward to killing it. *crazy*

 

 

 

 

 

[Leeroid]

weight is hovering around 132kgs, and a guess at bodyfat would be about 13%. 

 

Going by the pic you posted last Tuesday, I would say you're closer to 18% or so plus you're holding a lot of water. You've got an insane amount of muscle mass which gives you good shape despite having quite a high bodyfat percentage which can be a bit deceiving. If you were 13%, with the amount of muscle you have I think there would be a lot more definition showing. May just be bad lighting and shitty camera though.

[rapz]

 

weight is hovering around 132kgs, and a guess at bodyfat would be about 13%. 

 

Going by the pic you posted last Tuesday, I would say you're closer to 18% or so plus you're holding a lot of water. You've got an insane amount of muscle mass which gives you good shape despite having quite a high bodyfat percentage which can be a bit deceiving. If you were 13%, with the amount of muscle you have I think there would be a lot more definition showing. May just be bad lighting and shitty camera though.

 

[rapz]

 

weight is hovering around 132kgs, and a guess at bodyfat would be about 13%. 

 

Going by the pic you posted last Tuesday, I would say you're closer to 18% or so plus you're holding a lot of water. You've got an insane amount of muscle mass which gives you good shape despite having quite a high bodyfat percentage which can be a bit deceiving. If you were 13%, with the amount of muscle you have I think there would be a lot more definition showing. May just be bad lighting and shitty camera though.

maybe i was too kind to myself, i know i wont be over 15%, a few months ago when i was around 130kg, holding much more fat and less muscle i was 16% and my body comp is much different now, but il have to get measured just to make sure, and try get some better photos in decent lighting.

 

 

[rapz]

chest and calfs lastnight..

 

Flat BB bench press

started off on flat bench which i have no done in a long while, sometimes i get shouler issues when i do this movement. did a couple of warmups per usual, lots of stretching then a few working sets with no issues.

60 x 15 (warmup)

100 x 15 (warmup)

140 x 12

160 x 10

180 x 7

 

DB incline press

didnt realise how fatigued my chest was after the flats, did one warmup set then into 3 working sets, last set had to get spotted by the humongous Terrymundo (cheers bru) *kiss3*  so i could do a few forced reps.

40 x 12 (warmup)

60 x 10

60 x 7

60 x 8 or 9 (2 forced reps) cant remember??

 

DB incline flyes

30 x 10 (warmup)

37.5 x 10

42.5 x 10

45 x 10

 

Pec dec

1/2 stack x 12 (warmup)

3/4 stack x 12

stack x 11

stack x 10

 

Seated calf raise SS standing calf raise (unilateral)

1pps x 20 SS BW x 20 for 5 sets

 

Standing calf raise

1/2 stack x 20 for 5 sets

 

done 1hr 20min

 

[Terrymundo]

didnt realise how fatigued my chest was after the flats, did one warmup set then into 3 working sets, last set had to get spotted by the humongous Terrymundo (cheers bru) so i could do a few forced reps.

all you brah*biggrin*

please get weaker, I am having self-esteem issues.

[rapz]

Hit delts and traps yesterday as i had the day off on saturday...

Smith machine press

1pps x 15 (warmup)

2pps x 12 (warmup)

2.5pps x 10

2.5pps x 10

2.5pps x 9

 

DB side raise

15 x 12 (warmup)

20 x 12

22.5 x 12

25 x 12

 

Front raise (EZ bar)

25 x 12 (warmup)

37.5 x 12

37.5 x 12

37.5 x 12

 

Db rear laterals

15 x 12 (warmup)

20 x 12

25 x 12

27.5 x 12

 

Cable real laterals

1/4 stack x 12 x 3

 

Machine shoulder press

1/2 stackx 12

3/4 stack x 12

stack x 8

stack x 8

 

Shrugs

100 x 15 (warmup)

140 x 15 (warmup)

180 x 15

220 x 12

260 x 10

 

done 1hr 15min....

 

started dieting today, reshuffled diet a bit and starting out at 3500cals, weighed in this morning at 133kgs, will see how fat loss goes for a couple of weeks like this then will reaseess, goal by december is to single digit bodyfat, ideally 6-7% and the maintain a good condition until i compete next year at the chch grand prix.

 

[rapz]

Legs....

 

Leg extensions

decided on startuing the workout with a couple of isolation movements to get the muscles nice and warm.

1/2 stack x 15 x 2 (warmup)

stack x 15

stack + 5kg x 15

stack + 5kg x 12

 

Seated hamstring curl

1/2 stack x 15 (warmup)

stack x 15

stack + 5kg x 15

stack + 5kg x 12

 

V- squats

wanted to keep most of my reps between 10-15 today, so didnt go as heavy as last week but pumped out some good reps and still put up some decent weight.  havnt been doing a lot of BB squats as i have been giving my lower back a break from the heavy movements like deads and squats, back was still hell pumped after theis movement, i usuallty add belt and knee wraps when i go above 4 plates.

2pps x 15

4pps x 12

6pps x 15

7pps x 12

7pps x 11

 

Leg press

5 pps x 20

8 pps x 15

11 pps x 15

11 pps x 12

 

Lying Hamstring curl (single leg)

1/3 stack x 12 x 3

 

SLDs

cos i have been having lower back issues i havnt done this movemnts in a few weeks so i went very light and just made sure i got a good stretch out, i used the hammerstrength deadlift machine, back felt good and hammies are sore today.

1pps x 12 x 3

 

90mns in the gym yesterday, day 1 of dieting down. feelsgoodman *blum3*

 

 

 

 

 

 

[DCYPL]

100kg x 15 (warmup)

...

I know you posted that lastweek...but dayum brah...100kg warm up!?! hahahaha

Then 180kg x 7. UP TO MAN!!! thats ridiculous.

 

 

do you live near a nuclear silo? Ever dropped into a vat of nuclear waste?

 

Did a radioactive spider bite you on a school science trip? 

[rapz]

lol that post cracked me up! na bro, chest is probly my strongest area in terms of strength, back when i was playing league it was almost all i did for a year lol chest shoulders and arms haha *dirol*

[rapz]

.

[rapz]

back session yesterday...

had a random guy come up and introduced himself to me and wanted to team up for the session, it was good actually, he was a big boy and strength was pretty much the same, so was a good hard session.

 

Lat pulldowns (underhand grip)

changed up grip last nights, really felt it hit the lower lats and haing a spotter ment i go could heavier and get a few forced reps in.

1/2 stack x 15

1/2 stack x 15

3/4 stack x 12

3/4 stack x 12 (3 forced reps)

stack x 11 (4 forced reps)

 

BB rows

didnt go crazy heavy today, just enough to smash out soe decent reps and back was hell pumped after this.

60 x 12

100 x 12

140 x 12

140 x 11

140 x 11

 

Hammerstrength pulldown

worked up to a couple of heavy sets nothing special really.

1pps x 12

2pps x 12

3pps x 12 (2 forced reps)

3pps x 11 (3 forced reps)

 

DB one arm rows

went straight into 3 working sets, one of my favorite movemnts at the moment, just wish there were heavier DBs to row.

60 x 15

60 x 13

60 x 12

 

Seated cable row

didnt need to go very heavy for this as my back was gassed lol just did nice slow reps and got a good stretch and squueze every rep.

1/2 stack x12

2/3 stack x 13

2/3 stack x 12

2/3 stack x 11

 

smashed it 1hr 15min, back is full of all kinds of DOMS today. ouch *sad*

into the 5th day of my diet, just jumped on scale for a laugh, it looks like i have almost dropped 2kgs of what would be water.  definitely feeling a lot flatter but strength and energy is right up there so all goods cant complain yet *ok*

 

[Leeroid]

back session yesterday...

had a random guy come up and introduced himself to me and wanted to team up for the session, it was good actually, he was a big boy and strength was pretty much the same, so was a good hard session.

 

Wut

[DCYPL]

rapz wrote:

back session yesterday...

had a random guy come up and introduced himself to me and wanted to team up for the session, it was good actually, he was a big boy and strength was pretty much the same, so was a good hard session.

 

[rapz]

first week of dieting down *dash1* bodyweight weight was 130.4 compared to 133.1 last week, so almost 3 kgs in a week with next to no cardio on 3500 calories.  i feel a lot flatter but strength is still there and im feeling good, a lttle hungry at times but nothing major.

have been taking photos, so will probably throw them up later down the line when i can see some decent changes..

 

hit a decent leg session lastnight, did a bit of a mix of heavy and moderate weights with low and high reps...

 

Seated hamstring curl

1/2 stack x 20

3/4 stack x 15

stack x 15

stack (+5kg) x 15

stack (+10kg) x 13

 

Hack squats

2 pps x 10

4 pps x 10

6 pps x 10

8 pps x 11 ( 3 assisted reps)

 

Smith machine squats

1 pps x 10

2 pps x 10

4 pps x 10

4.5 pps x 8 (2 assisted reps)

 

Leg press

5 pps x 20

7 pps x 20

8 pps x 20

9 pps x 20

 

Lying hamstring curl (unilateral) Superset with BW lunges

1/4 stack x 15 SS 20 lunges

1/3 stack x 15 SS 20 lunges

1/2 stack x 11 SS 20 lunges

 

Db stiff leg deads

25 x 12

30 x 12

30 x 12

 

after this legs absolutely fried *bad* traininig partner actually had to stop a bit earlier as he was spent, but i took pre workout and a sample of that detonate so i was buzzing!! lol actually wanted to do some leg extensions but i called it a day, bit of a longer workout today all up 90 mins in the gym, got a chest session up tonight and gonna start cardio 2-3 times a week.

 

 

 

 

[rapz]

chest and calfs......

 

hammerstrength incline press

1pps x 12 (warmup)

2pps x 12 (warmup)

3pps x 12 (warmup)

4pps x 12

4.5pps x 10

5pps x 10 (3 assisted)

 

BB incline press

60 x 10 (warmup)

100 x 10

140 x 10 (2 assisted)

160 x 8 (4 assisted)

 

DB incline flye

25 x 12 (warmup)

35 x 12

45 x 11

50 x 10 (2 assisted)

 

cable flye

1/3 stack x 20 x 3 (burrrnnnnnnn) *diablo*

 

standing calf raise

cant remember exact weights just did 5-6 sets of 20 reps increasing the load every set until we got the full stack

 

seated calf raise

pussys on this only 1pps 4 sets of 20 reps and thats about it lol

 

finished off with 20min cardio on the crosstrainer, all up 90min spent in the gym lastnight, legs are sore as hell, went home ate dinner then was in bed my 9pm, scheduled rest day today, if i dont do light cardio, gonna go for a spa and sauna.

 

 

[rapz]

thought i would chuck a photo up, trying to guess bodyfat is a mish im guessing between 15-20% @ 130kg