Rapz - Getting it in!

[rapz]

thanks guys, yea im happy for now, like i said im in no rush with things just want to lean up a little and fit into some old clothes lol

anyway, diet went out the window last night, had a almost 5000 calorie day, everything was good, then post workout i felt absolutely flat and crappy so i thought i would fill up on some carbs *blush*

according to my fitness pal i managed to get in 650g of carbs yesterday, which is nothing amazing imo just 3 times more than im use to at the moment. so diet was steady up until after workout, went and got my post workout meal, 300g roast pork 250g kumara, 250g pumpkin, peas,carrots & corn, 8 pieces of sushi, few slices of salmon,then me and the misus went to the movies and i got 400g lollies hahaha and some rice crackers.

macros ended up being 430g protein, 650 carbs and 70 fat, i think i needed it, my mood was crap and was starting to feel drained all the time, filled up lie a balloon last night, was vascular as fuark and pumped. slept like shit cos i had the sweats most of the night and body felt like it was on fire.

back to diet today, probably skip cheat meal 2mrw or il do extra cardio to make up for it, did a back session last night followed by 20min cycling burnt 350 cals.

exercises were....

rack pulls

60 x 12

100 x 12

140 x 10

180 x 10

220 x 10

260 x 5

Lat pulldowns

1/2 stack x 15

2/3 stack x 12

3/4 stack x 12 (2 forced reps)

3/4 stack x 12 (2 forced reps)

Lying T-bar row

1 plate x 12

2 plates x 12

3 plates x 12

4 plates x 12 (4 forced reps)

Hammerstrength Pulldown

2pps x 12

3pps x 12

4pps x 10 ( 2 forced reps)

4pps x 12 (4 forced reps) drop set 2pps x 10

Hammerstrength row

2pps x 15

3pps x 12

3pps x 12

Machine pulldown

1/2 stack x 15

3/4 stack x 12

stack x 8

 

done and dusted 90min, think i deserved all those calories looking back at it lolol

lower back is feeling it from the rack pulls dont really do them often, delts are up tonight followed with posing and cardio.

 

 

 

 

 

 

[Gym rat]

Looking lean bro and same I dont do rack pulls all that offten as well

[rapz]

Looking lean bro and same I dont do rack pulls all that offten as well

thanks ratty i enjoy the odd rack pull, i should do more but il hold off till off season for that, awesome DP as well!

anyway, the whole weekend was a disaster with diet, saturday, i just had my cheat meal which was chinese, lollies and ice cream and sunday i had a wedding, and the dessert was to die for so i thought YOLO, both days i would have got in plenty of protein its just the "junk" that kills the diet, not gonna stress about it just back on the train this week,  weight is still steady at 125.7kgs so up a few hundrew grams since last week.

hit shoulders & abs friday and chest and calfs on saturday, did cardio post workout for 20min both days.  noticed my strength slowly declining on my big lifts but not too much, will just have to ease back on the heavy sets.  did some posing on friday,  uploaded a video of the last bit of my back double bi and lat spread, needs hella work so any input would be appreciated

http://www.youtube.com/watch?v=fz3_ZZGXYDofeature=youtu.be

 

if the video doesnt work here is a link for those interested

[jimmybro1]

Your posing is actually pretty good, foot placement is good and lat spread is good. 

Rear double bicep might need a little work with elbow posing will have to play around with how high you bring your elbows up and how forward you have them to bring out the detail. 

Looking a lot leaner. 

[rapz]

Your posing is actually pretty good, foot placement is good and lat spread is good. 

Rear double bicep might need a little work with elbow posing will have to play around with how high you bring your elbows up and how forward you have them to bring out the detail. 

Looking a lot leaner. 

thanks bro, i find the rear double bicep pose the hardest for me, being able to balance properly then squeezing and spreading the lats while keeping everything tight is hard work, just confirming a coach to help me prep for next year so hopefully whoever i can can perfect and critique the posing. if i was more strcit on my diet i probably would be leaner, but never mind.

 

Yesterday leg session..

training partner didnt show, so couldnt go as heavy as i intended, but still got in a decetn workout, started off with hammies, a lot of isolations and then moved onto extensions for quads, smith machine squats, lunges and machine leg press to finish as the normal leg press was broken.

was full of energy from the weekend of binging so made it a high volume sort of workout.

 

Seated hammie curl

1/2 stack x 20

2/3 stack x 15

3/4 stack x 15

stack x 15

stack x 12

 

BB Stiff leg deadlift

60 x 12

80 x 12

100 x 12 (back started to feel ify so stopeed there, might just stick to DBs in the future)

 

Lying hamstring curl

1/4 stack x 20 (unilateral)

1/3 stack x 15 (unilateral)

1/2 stack x 10 (unilateral)

3/4 stack x 12 (both legs)

2/3 stack x 15 (both legs)

 

Leg extension

1/2 stack x 20

2/3 stack x 15

3/4 stack x 15

stack x 12

stack x 12

 

Smith machine squat

1pps x 15

2pps x 12

3pps x 12

4pps x 10

4pps x 10

 

DB alternating lunges

started off lunging on an incline then just switched to normal lunges as i didnt like the feeling

16 x 24 (incline)

26 x 24 (incline)

26 x 20 superset 20 bodyweight lunges

26 x 20 superset 20 bodyweight lunges

 

Leg press Machine

because the normal plate loaded press was broken just jumped on the machine press, cant remember the stack weight, wasnt very heavy but that didnt matter as legs were toast by this point and it felt heavy as fuark!, just did 3 sets of 20 reps with a very narrow stance.

stack x 20

stack x 20

stack x 20

 

done in 90mins, consumed 3200 calories for the day.

 

 

 

 

 

 

 

 

 

 

 

[rapz]

did a mid week weigh in this morning, just over 127kgs!!!! gaiiinnns!!!! lolol

i think my sodium intake is a tad high and coupled with drinking at least 8L water a day is why my weight fluctuates so much, not looking any fatter though, consumed 3300 calories yesterday, had to add a bowl of ice cream just to make up calories for the day *blush*

 

did an arm session last night, cant be bothered writing it all up but biceps we did, machine preacher curl, DB incline curl, hammer curl and concentration curls to finish and triceps we did rop cable pushdowns, incline french press, and finished off on the dip machine, also did 20 min cardio post workout burnt 300 calories which is why i got my ice cream haha

 

im not too fussed with the scale weight at this point just as long as i can visually see im getting leaner and not gaining any fat, gonna be working out 4 days in a row this wek as im going away for the weekend on friday and return sunday, so will squueze in another session when i get back.

[Gym rat]

I also use Db's as well for stiff legged deadlifts  plus it's a good way to mix it up from time to time 

[rapz]

damn feeling a bit weaker *cray2*

 

did a back session last night, was actually a really good workout, biceps were a bit sore from arms the day before but all good, really focusing on lower lats the next few weeks i noticed i lack in that department

 

Lat pulldowns (Underhand grip)

1/2 stack x 15

2/3 stack x 12

3/4 stack x 12

3/4 stack x 12 (2 forced reps)

stack x 10 (3 forced)

 

BB row (underhand grip)

60 x 12

100 x 12

140 x 12

160 x 8 (feelin weak)

100 x 15

 

Assitsed chin machine (widegrip)

3/4 stack x 12

2/3 stack x 12

1/2 stack x 10 (3 assisetd)

 

DB one arm row

60 x 12

60 x 12

60 x 10

 

Compound row machine

1/2 stack x 15

3/4 stack x 12

stack x 10

 

Hammerstrength pullover

2 plates x 15

4 plates x 12

4 plates x 12

 

done in 70min, done 20min cardio post workout burnt 300 cals.

 

snapped a picture of lat spread last night after workout then compared to this time last year, happy with the growth *new_russian*

 

 

 

 

 

 

 

[Section]

damn feeling a bit weaker

 

did a back session last night, was actually a really good workout, biceps were a bit sore from arms the day before but all good, really focusing on lower lats the next few weeks i noticed i lack in that department

 

Lat pulldowns (Underhand grip)

1/2 stack x 15

2/3 stack x 12

3/4 stack x 12

3/4 stack x 12 (2 forced reps)

stack x 10 (3 forced)

 

BB row (underhand grip)

60 x 12

100 x 12

140 x 12

160 x 8 (feelin weak)

100 x 15

 

Assitsed chin machine (widegrip)

3/4 stack x 12

2/3 stack x 12

1/2 stack x 10 (3 assisetd)

 

DB one arm row

60 x 12

60 x 12

60 x 10

 

Compound row machine

1/2 stack x 15

3/4 stack x 12

stack x 10

 

Hammerstrength pullover

2 plates x 15

4 plates x 12

4 plates x 12

 

done in 70min, done 20min cardio post workout burnt 300 cals.

 

snapped a picture of lat spread last night after workout then compared to this time last year, happy with the growth

 

 

 

 FUK... That it insane bro!!!

 

 

 

 

[Pseudonym]

Hmm. Hard to see a difference. Which one's the before photo, Rapz?

*good*

[Clueless]

Massive improvement, nice 1

[majorflavazz]

Dam bro can definatly fly around with those wings!!!

 

[rapz]

thanks bros! yea stoked with progress with my back, just need to keep chipping away at it.

 

well i went away on friday for my anniversary with the misus, dis regarded diet the whole time, still ate my 1.2kg chicken breast each day, but also ate everything else on top, i was actually like a bottomless pit, dinner on saturday had 400g steak, a whole pizza, wedges, ice cream, whole pack of M&Ms and lollies!! haha managed to weigh in at 129kgs this morning so a 4kg gain in just over a week.  i actually didnt give a fugg, gotta enjoy tthe small things in life sometimes.

 

really gonna buckle down on my diet now, want to make some decent changes for this summer comp, got my food all prepped for the day while im at work, 600g chicken, carrots, asparagus, pumpkin and just gotta get my carb sources, probably 600g kumara.

 

 

because of all the binge eating over the few days, went in and thrashed legs last night.

 

lying leg curls (unilateral)

4 sets of 12-15

 

lying leg curl

2 sets of 6-10

 

Db stiff leg deads

4 sets of 10-12

 

Seated hamstring curl

3 sets of 10-12

 

Smith machine squat

5 sets of 10-15 

 

Leg press

3 sets of 20

 

Db lunges

3 sets of 8-12

 

Leg extensions

4 sets of 10-20

 

couldnt be bothered listing weights just did a range of mixed reps and heavy and lighter weights, its the way i like hitting legs from all angles *biggrin*  chest, calfs cardio tonight, gonna bump cardio sessions 5 per week starting this week just 20min post workout.

 

 

 

 

[rapz]

the weekend of junk food seemed to give me a nice boost strength wise, did a chest and tricep session last night.

 

BB incline bench

did lost of warmups then 3 working sets, last set did a drop set.

60 x 15

100 x 12

140 x 10

160 x 8 ( assisted for 2)

180 x 6 ( assisted for 2, elbows wrapped) drop set 100 x 15 ( 3 forced reps)

 

DB incline flys

again did some warmups then got into working sets.

27.5 x 10

35 x 10

42.5 x 10

45 x 10

50 x 10 ( 3 assisted)

 

Smith machine floor press

something new ive never tried but my training partner suggested we give it a go, althouh the movement is quite short it really isolates the chest.

1pps x 12

2pps x 12

3pps x 10

4pps x 6 drop set --> 3pps x 5 drop--> 2pps x 10

 

Tricep extension machine

1/2 stack x 20

3/4 stack x 15

stack x 10

stack x 10

 

reverse grip cable pushdown

1/2 stack x 20

3/4 stack x 15

stack x 12

stack x 10

 

quick session today done in about an hour, did 20min cardio post workout on the bike burnt 300 calories.

 

 

 

 

 

 

 

[rapz]

jeez my diet has been poos these last couple of weeks, il have like 2 good days then a day where i go over calories, its actually more or less recomping rather than a shred but all good, im feeling good and thats whats important, but the rate this is going there will be no abs in summer haha

weight is up around 127-128kg so up a few kegs from 2-3 weeks ago but no noticable fat gains lol have trained everyday since sunday this week with 3 cardio sessions so tonight il just do some cardio then might lift on satuday depending on how i feel.

was pretty tired last night i hit delts, nothing crazy heavy just lots of volume and really focused on the lateral head.  trying to focus on more width at the moment to match my frame.

 

pic of my delt pump *biggrin* aiming for boulder status 

 

 

 

[jimmybro1]

Jesus crazy thickness in arms, delts and chest! *shok*

[Leeroid]

You are getting bigger and bigger. You should just keep lean bulking and get to 140 LOL

[rapz]

 

Jesus crazy thickness in arms, delts and chest!

yea bro pleased with thickness overall really, just back thickness is what im working on and again width to even it all out

 

You are getting bigger and bigger. You should just keep lean bulking and get to 140 LOL

there this voice in my head that keeps saying, fuggit just go back to bulking lol il stick with the slow fat loss/ recomp phase through till summer, i just dont want to diet my self out and then come prep time feel like im over it all, next mass gain phase though 140 is the milestone *wink*

[OnlyHuman]

You're a monster *good* 

How do you fit run off the mills clothes *unknw* ?????

[rapz]

You're a monster

How do you fit run off the mills clothes ?????

lols, all of my jeans dont actually fit properly, neither do my dress pants

 

my favorite item of clothing are those fat pants from the warehouse!!! FTW!! *new_russian*

[OnlyHuman]

 

You're a monster

How do you fit run off the mills clothes ?????

lols, all of my jeans dont actually fit properly, neither do my dress pants

 

my favorite item of clothing are those fat pants from the warehouse!!! FTW!!

*clapping* earned it !!! Good stuff!!!

 

[Gym rat]

mean delts bro

[Ninja]

Mate i havnt been on this site in a while you have made some serious gains this year! Keep it up. Crazy delts!

[Pseudonym]

"Aiming for boulder status"? I'd say the boulders have been well and truly reached. You're going for mountain status now!

[rapz]

lol looking for them round cannonballs pseu *dirol*

 

did a weigh in this morning havnt checked weight in a while, scale read just over 127kg (279lbs).

chest,triceps and calfs lastnight,

CHEST

BB incline press

did a couple of warm ups, then 3 working sets, last set was a triple drop, il log my lifts in both lbs and kgs.

(60kg) x 15
(100kg) x 12
(140kg) x 12
(160kg) x 8 (2 assisted)
(180kg) x 5 drop set 140 x 5 drop 60 x 15

Db incline press

(45kg) x 12

(60kg) x 12 (2 assisted)

60kg x 11 (2 assisted)

Cable flyes

1/4 stack x 20
1/3 stack x 15
1/2 stack x 12
2/3 stack x 10

TRICEPS

Rope cable pushdowns

1/2 stack x 20
2/3 stack x 15
stack x 12
stack x 10

EZ bar french press

(40kg) x 15
(60kg) x 12
60kg x 12

Machine pushdown

1/2 stack x 20
stack x 15
stack x 15
stack x 12

 

CALFS

just did like 15 sets on standing and seated raises, varying rep ranges nothing special.

finished off workout with 20min cardio on the crosstrainer, consumed about 3700 calories yesterday.