Rapz - Getting it in!

[rapz]

quads lastnight.....

had some extra calories yesterday around 5000, i think for my size and activity levels 3500 was too less of calories so gonna bump to 4000 and see how recomp goes at this amount.

 

smith machine squats - 3 sets of 20 upto 3 pps

Hack squats - 5 sets of 10-15 upto 8 pps

leg extensions - 4 sets of 10-20 upto the stack

walking lunges- 3 sets of 12 just used 30kg Dbs

 

sounds like an easy session but quads are hammered today, having a rest day and will just do cardio, did some posing, heres a pic, looking a bit softer than 2 weeks ago but fuller. trying to get between 10-12% BF then hold it there through the xmas period until prep, anyone wanna take gueses of where im at now?, holding buckets of water lolol

 

 

 

[HarryB]

God damn you're  beast!!!

Bring on showtime!

[Leeroid]

Abs starting to show, you're not far off!

[rapz]

God damn you're  beast!!!

Bring on showtime!

bro i cant wait to get up on that stage, counting down the months now.... hopefully i shall be ready!

 

 

[rapz]

Abs starting to show, you're not far off!

my abs are crap tbh, last thing to come out, fat is stubborn.... maybe the lollies dont help lol

[Gym rat]

Same I am also counting down the mounths until I step on stage again your a big unit bro

[rapz]

Same I am also counting down the mounths until I step on stage again your a big unit bro

what show you doing bro? i want to do the chch grand prix.

[Gym rat]

 

Same I am also counting down the mounths until I step on stage again your a big unit bro

what show you doing bro? i want to do the chch grand prix.

I will be doing the Pan Pacific show again since I loved every minute of just being there

[Optimass]

Gains are huge bro - much respect.  You are going to scare a few guys on stage with that thickness welldone

 

[rapz]

Gains are huge bro - much respect.  You are going to scare a few guys on stage with that thickness welldone

 

Thanks opti means a lot coming from you

just gonna keep truckin, eat at maintanence, slowly cut back the fat and add more muscle to the weaker areas, comr prep time, get some knowledgable folk to help me out to get that next level shredded!

[Gym rat]

It will be game over for some in your class with your size and thickness

[rapz]

It will be game over for some in your class with your size and thickness

i hope so ratty, thats the plan, just got to get that conditioning spot on, thats where im gonna need help i think

 

anyway back session last night, one of the quicker ones ive had but intense as ever.

 

hammerstrength pulldowns -

2pps x 15

2.5pps x 12

3pps x 12

4pps x 8 drop set 2pps x 12

 

Bent over BB rows

60 x 15

100 x 12

140 x 12

140 x 12

 

Machine pulldown

1/2 stack x 15

2/3 stack x 12

3/4 stack x 12

stack x 12 (2 forced)

 

Seated row

1/2 stack x 15

2/3 stack x 12

3/4 stack x 12

stack x 10 (2 forced)

 

Hammerstrength row (unilateral)

2pps x 15

4pps x 12

5pps x 12 (3 forced) drop set 2pps x 10

 

Pullup machine

3/4 stack x 12

2/3 stack x 12

1/2 stack x 10

 

done in just over an hour, lats pumped as hell finihsed off 20min cardio on crosstrainer, would have consumed over 4000 cals counted everything on my fitness pal except for post workout meal, i have extra cals on back and leg day, gotta grow them bastards!! lol

heres what i ate yesterday...

breakfast - 840 cals

1.5 cups rolled oats

chicken tenderloin 200g

2 tablespoon honey

 

mid morning - 340 cals

chicken tenderloin 200g

pumpkin 600g

 

lunch - 600 cals

teriyaki rice cup 125g

corn thins rice cake x 5

half can pineapple

1 tablespoon sweet chilli sauce

200g chicken tenderloin

 

pre workout - 800 cals

teriyaki rice cup 125g

corn thins rice cake x 5

half can pineapple

tandem cereal bar x 1

200g chicken tenderloin

1 tablespoon sweet chilli sauce

monster low carb

 

post workout - ??? cals

just went to the mall....

royal roast - half chicken with 4 bits kumara, corn and peas, gravy

salmon sushi x 10 pieces

piece of crunchy chicken from sushi place

small teriyaki chicken tray w/rice

$2 mixture from dairy *crazy*

and $40 later that was my post workout meal FTW!!! i actually had about 1300 calories left after pre workout meal, then burnt 300 cals in cardio so made sure i had a feasty post workout meal, could of easily eaten more to be honest lol

 

 

 

 

 

 

 

 

 

 

 

 

 

 

[Gym rat]

Nice post training eats bro that sounds like  a good plan to get someone to help you with your prep

[rapz]

damn havnt logges in a while...

 

so whats been happening??? well the last week i have increased to calories to a minimum of 4000 per day, and doing so my energy levels and recovery rates have been awesome, so good that ive trained the last 7 days in a row, all with good intensity as well, and daily cardio post workout for 20min.

probably gonna have a rest today, did quads lastnight and knees are a bit sore, been having a few problems with knees after leg day, both i injured while playing league so they are no good anyway.

 

in almost 4 weeks, have gone from 125kgs to 130kg as of this morning, not as lean as a few weeks ago but much fuller and feeling better and getting stronger.  ive come to a point where im fairly happy with pysique as far as cutting goes and hence the bump and calories, i will just try to maintain what i have now until prep time, this was only 2 photos i could compare from 4 weeks ago to now.

 

 

trained quads yesterday

 

leg extension

2 warm up sets just to warm up knees

1/2 stack x 20 x 2

 

Smith machine squat

1pps x 20

2pps x 15

3pps x 12

4pps x 10

5pps x 10 (4 assisted) drop--> 3pps x 6 drop--> 1pps x 12

 

Leg press

5pps x 20

7pps x 15

9pps x 15

11pps x 12

13pps x 12

 

Hack squat

3pps x 10

4pps x 10

5pps x 10

6pps x 10

 

Leg extension

1/2 stack x 20

3/4 stack x 15

stack x 12

stack x 12

 

DB walking lunges

16 x 30 paces

20 x 24 paces

20 x 24 paces

 

DEAD!! *wacko**wacko**wacko*

 

 

 

 

 

 

 

 

 

[rapz]

whoah complete day of rest yesterday, had the shittiest of weeks with personal stuff, cant wait to train tonight!

changed name of journal as now im on the 'road to mass' as i have completely finihsed my short cutter im just gooing into more of a recomping mode now, calories are at a minimum of 4000 per day, actually had close to 5000 yesterday and will monitor weight and physique to make sure i keep fat gains to a minimum.

gonna keep cardio in post workout 4-5 times a week just for 20min, i find it really helps with recovery and the ability to keep the intensity up in workouts.

training 5 to 6 days per week depending on how my body feels, really want to bring up the hams and both back and shoulder width.

I was thinking that other than Leeroid that there isnt much journals or logs that talk about their hormone/aas usage openly and are consistant, i remember i used to love reading the logs of Android and IDW for those that remember...

so i will now log my compound usage for those interested, not advocating use at all just wanted to keep things interesting and feedback from others would be great.

 

now i have chosen to stay on year round, or blast and cruise and most would call it, i have serious bodybuilding ambitions in the coming years so without going into any long explanations this is why i have chosen this route.

 

so at the moment im running test, tren and 2nd week into winny.  i absolutely love the recomposition effects of tren and those that have used will know exactly what im talking about.  keeping test in there for functioning sake and the oral winstol i recieved for free from a friend so though would give a whirl.

 

heres what protocol looks like....

tren-e 100mg ED (700mg p/week)

test prop .3ml ED (210mg p/week)

winny 50mg ED (350mg p/week)

aromasin as needed

now with the tren-e being a longer esther some will question the frequent pinning schedule.  i was told it was ace when i began it about 4-5 weeks ago so got use to pinning ED and i actually dont mind pinning every day, so when i found out it waa enanthate, i just doing what i was use to do, i did run 150mg ED for a bit, but lowered as i felt just as good on 100mg ED.

im lucky as far as side effects go, in the past when running tren the first 2-3 weeks seems to be the worse with insomnia and mild sweats etc however sides seem to dissipate after a while.

appetite is insane, i could eat eat and eat and not feel full, hence the 5000 calories easily consumed lastnight and because of the nutrient partitioning effects of tren im finding as long as i keep the dietary fat reltively low and estrogen in control the fat gains are very minimal to non existant, even being ina slight surplus.

oh well enough ranting from me, will check in again later, any questions or input from anyone is welcome, happy days team *drinks*

 

 

 

 

 

[Ben0]

Awesome rapz! Will be following your progress!

[rapz]

right calf has been killing me for the last 2 days, pinned 1.5mls in one of the heads and it feels tight as hell, limping around at work, i blame it on leg day lol

 

big back session last night got in some good volume

 

Lat pulldowns (reverse grip) - 4 sets

Db one arm rows- 4 sets

Lying t-bar row- 3 sets

Hammerstrength pulldowns- 3 sets

compound row- 3 sets

Assisted pull up machine- 3 sets

staright arm pulldown- 4 sets

 

post workout done 20min cardio on the crosstrainer.

 

would have consumed over 4000 cals easily yesterday, leading upto the workout i had already eaten something like 3300, then went to the mall for  post workout eats, but heres what yesterday looked like.

 

bfast- 1 cup rolled oats, 1T honey, 1 serving special k cereal, banana, 250ml trim milk, chicken tenderloin 250g, fish oils

 

m2- 250g basmati rice, 200g chicken tenderloin, 7 corn thins, carbless protein bar, bit of sweet chilli sauce

 

m3- 8 corn thins, 200g chcken tenderloin, 400g pumpkin and greens

 

m4 (pre workout)- 200g chicken tenderloin, 250g basmati rice, can of pineapple, milo, fish oils

 

dinner (post workout)- 8 strips salmon on rice (sushi), Royal roast dinner: 300g beef, peas and corn, kumara and gravy YUMMM!! then for dessert went to the coffee shop had a chai latte with and shared some red velvet cake! tasted amazing!!

 

sleep was average lastnight, hitting delts tonight, contemplating in my head changing my compound stack to add on some lean mass through summer while staying in condition, so watch this space!

 

 

 

[Dinahlady]

I dont even... how can you eat that much... why do you need gear you're already like completely massive? nt srs but srsly what is this???

You seem consistent and chilled about everything which is awesome good luck for your gains. 

[rapz]

I dont even... how can you eat that much... why do you need gear you're already like completely massive? nt srs but srsly what is this???

You seem consistent and chilled about everything which is awesome good luck for your gains. 

lol i think overtime the increased calories get a bit hard to keep chugging down but at the moment its pretty easy, the trenbolone just kicks my appetite into another gear.

in regard to the gear usuage, i think for me it was a matter of when not if..... the only reason why i didnt start any earlier is because bodybuilding wasnt something i really aspired to, more of a hobby.

thanks dinah for the wishes

[rapz]

anyway have trained everyday since wednesday, friday i hit delts and really smashed the lateral head as width is what im really focusing on... my v-taper is slowly getting better just trying to balance things out week by week. i also notice my right hand sight of my back is slightly more developed than my left (see below), so gonna be throwing in more unilateral work in the future.

 

 

 

 

very short rest periods coupled with a mix of high and low reps and slow negatives and my delts felt like they were going to fall off my body lol  yesterday trained hamstrings and a bit of glutes and today im stil contemplating going in and hitting arms.  slowly everything is balancing out and coming together.

 

 

 

 

in terms of my food, i just cook up about 800g of chicken in the morning and that does me good for 4 meals, and the carb sources vary.  yesterday it was mainly rice and oats and had a bit cereal pre and post workout.  oh and also went out for chinese lastnight and had some lollies at the movies *blush* but pretty much i just cook a bunch of meat to last the day until after the workout and dinner time.

almost run out of winstrol so will be stopping that soon, dont really rate it to be honest, maybe cos im not lean enough to see its full benefits.  will check in later if i go smash arms today.

 

 

 

[Pseudonym]

Jeeeeeesus!

[OnlyHuman]

 

Jeeeeeesus!

x 2 *good*

 

All jeans are skinny jeans?

[jimmybro1]

Looks like you have similar lat insertions as Dennis Wolf.

Looking crazy thick man! :-O

[rapz]

 

 

 

Jeeeeeesus!

x 2

 

All jeans are skinny jeans?

lol pants are an effort, actually measure them the other day and just over 30 inches, once they are conditioned i think they will come down a bit though.

[rapz]

Looks like you have similar lat insertions as Dennis Wolf.

Looking crazy thick man!

wow great photo!!

 

i actually thought wolf had the one of the best backs at this years olympia, sooo wide!!! i would love that width!

cheers bro good motivation to keep pushing