Rapz - Getting it in!

[HarryB]

Less than 15 IMO and can I just say... what a beast! THose arms.. wtf?

[rapz]

Less than 15 IMO and can I just say... what a beast! THose arms.. wtf?

thanks Harry! trying to rep the big boys *biggrin*  i hate guessin bodyfat, mind games i tell ya..

yea im pleased with how my arms went over the off season, hopefully cutting down they wont lose too much size. i think its from the good old rugby league days, only trained chest and arms lol

[Pseudonym]

Yeah man, I'm with Harry - there's no way you're 20%. Arms are huge all right, but they're not over-dominant either... your shoulders and everything else are in proportion too. Good one!

[Gym rat]

I would pick 18% body fat dam bro your arms are massive

[Leeroid]

I can't believe you manage to wear jeans all the time lol. Looking tighter than before

 

[rapz]

thanks for the input team.... i would like to think im under 15% but only a bf test would tell..

 

leeroid, may lols at your comment, its either jeans or black trousers cos of work, and im not the trouser type of guy, so there are many minutes spent in the morning jumping up and down trying to put on a pair of jeans, they actually look pretty stupid but meh idgaf *nea*

[nate225]

Massive work Rapz - brothers be ducking for cover when you cut and hit a stage! 

Keep on truckin' *clapping*

[god-of-bodybuilding]

look around 13%

[jimmybro1]

Looking good Rapz !

I would guess around 15%, only a guess though. Are you planing to cut down? 

Jeans do look tight! 

[rapz]

Looking good Rapz !

I would guess around 15%, only a guess though. Are you planing to cut down? 

Jeans do look tight! 

Thanks jimmy

 

yea bro started my cut last week, so well into week 2 now just taking things slow.

Jeans are my enemy atm ftw!!! Lol 

[rapz]

back yesterday....

 

wide grip pulldowns

couple of warmup sets, then into 3 working sets, have limited my working sets to 2 or 3 at the most, and my body is thanking me for it, strength is also right up there.

1/4 stack x 20

1/2 stack x 15

2/3 stack x 12

stack x 10 (2 assisted)

stack x 10 (3 assisted)

 

T-bar rows

changed it up a bit last night instead of doing the usual bent over rows, did the ronnie coleman style T-bar rows which i havnt done in at least 2 months, felt good actually.

2pps x 12

4pps x 12

6pps x 12

7pps x 10

4pps x 15

 

Hammerstrength  Iso row

Did these unilateral rows, did 2 working sets all up.

3pps x 12

5pps x 12

5pps x12

 

Narrowgrip underhand pulldown

We actually wanted to do the hammerstrength pulldown machine but it was taken, didn’t go major heavy on thi just concentrated on getting a good squeeze and stretch.

1/2 stack x 12

¾ stack x 15

¾ stack x 12

 

Assisted chin up machine

By this time our grip and energy levels were pretty spent so having an assist was a blessing lol we used like ¾ of the stack and did 3 sets of really slow wide grip pull ups, felt awesome.

¾ stack (assisted) x 12 x 3

 

Back extension

Finished off working the lower back a bit, I was taxed by this point so did some lighter higher rep stuff

BW x 20

20kg x 20

20kg x 20

 

About 70mins in the gym tonight, I finished off with 20min light cardio on the crosstrainer, burnt something like 200 calories.

[HarryB]

YOu are going to kill it.. what a beast.. doesn't even count the weights.. just half stack then full stack... soon stack +20k ha ha ha ha

[rapz]

YOu are going to kill it.. what a beast.. doesn't even count the weights.. just half stack then full stack... soon stack +20k ha ha ha ha

lol every pulldown machine is different, some are in lbs and some in kgs, easier for me to "yup, 1/2 stack" lol

back is my weakest area, both in a bodybuilding aspect and strength, so its been something ive been grinding at in the off season.

[Gym rat]

Back is also a weak area for me  as well which is my number one plan to bring it up during off season by building more size to it

[rapz]

hit a delt session inthe weekend, nothing unsual just the ordinary really.  had my first cheat meal on saturday and also changed my weigh in day to saturday.  i was actually quite surprised weighing in because in only 5 days i went from 130.8kgs to 128.2kgs, so over 2kgs lost, lots of water i would say.

 

had steak, wedges and a bit of dessert for cheat meal, i was actually quite full and didnt feel like eating anymore which is weird for me.  sunday morning took some progress shots, am pleased with legs showing signs of seperation *new_russian*  got a leg session due tonight no doubt it will be intense, have also dropped 1 cup of rice from my daily total of calories, just doing 3 light cardio sessions per week for now 20min.

 

 

 

[rapz]

.

[Leeroid]

Fucking hell bro I reckon you'll be beach ready at 120. Quads looking beastly

[HarryB]

BRO!!!! Whatever you're doing on the swiss ball to look like that..... let me know

[rapz]

 

Leeroid wrote:Fucking hell bro I reckon you'll be beach ready at 120. Quads looking beastly

[Gym rat]

mean quads bro

[DCYPL]

O.O

Fuuaaarrrrr

[rapz]

thanks brosefs...

 

so i did just spend about 15mins typing out my leg workout then went to post and page didnt refresh, just about raged it in the middle of work *dash1*, so to sum it up i did about 25-30 sets for legs last night majority of which ranged in the 15-20 rep range, i screamed like a girl, had an uncomfortable sleep and feeling abit drained today lol

 

notice since cutting 200 cals from my diet the energy loss as they were all carbs, probably just a placebo/mind game thing.  got a chest session and cardio due tonight got to find my balls and get ready for a intense session.

[rapz]

chest, triceps and calfs last night....

 

smith machine incline press

1pps x 15

2pps x 12

3pps x 12

4pps x 10 (2 assisted reps)

4.5pps x 8 (3 assisted reps) drop set 2pps x 12

 

DB incline flyes

25 x 12

42.5 x 12

47.5 x 12

50 x 10

 

Hammerstrength incline press

2pps x 12

4pps x 12 (2 assisted reps)

4pps x 10 drop set 2pps x 12

 

Cable rope pulldowns

1/2 stack x 20

2/3 stack x 15

3/4 stack x 12

stack x 10

 

straight bar pushdowns (underhand grip)

1/2 stack x 15

2/3 stack x 12

2/3 stack x 12

 

Seated calf raise

1pps x 30 x 5

 

standing calf raise

cant remeber the weights just kept increasing load and keeping reps between 15-20 for about 5 sets.

 

finished off with 20min cardio on the crosstrainer, 200 cals burnt accordiing to the monitor thingy.  had a mid week weigh in was 128.0kg flat so down a couple hundred grams lolol

 

 

 

[HarryB]

Yeah just a casual 4.5 plates on the smith machine incline press.. you know like... for 8..

suddenly feeling very puny...

 

[rapz]

Yeah just a casual 4.5 plates on the smith machine incline press.. you know like... for 8..

suddenly feeling very puny...

 

lol i came across your instagram bro, well i think it was yours and saw the vid of those massive flyes whoahh *shok*