Rapz - Getting it in!

[Dinahlady]

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.

 

 

  

 

 

Sometimes this isn't just development but can be differences in flexibility or rotator cuff/shoulder tighness in particular muscles around shoulder meaning you cant/it's difficult get your shoulder into the correct possition in the pose to spread/contract. If there is some tighness that can sometimes lead to it being used less/differently in training so doesn't grow as much as doesnt get stimulated/used as much. 

unilateral sounds like a good idea but i'd look into stretching/mobility and flexibility aswell on your own and massage or phsio just once just to check it out - you might find once you've had it released off it will just look more even when you pose. 

 

[OnlyHuman]

 

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.

 

 

  

 

 

Sometimes this isn't just development but can be differences in flexibility or rotator cuff/shoulder tighness in particular muscles around shoulder meaning you cant/it's difficult get your shoulder into the correct possition in the pose to spread/contract. If there is some tighness that can sometimes lead to it being used less/differently in training so doesn't grow as much as doesnt get stimulated/used as much. 

unilateral sounds like a good idea but i'd look into stretching/mobility and flexibility aswell on your own and massage or phsio just once just to check it out - you might find once you've had it released off it will just look more even when you pose. 

 

x 2

Nice *good*.

[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.

 

 

  

 

 

Sometimes this isn't just development but can be differences in flexibility or rotator cuff/shoulder tighness in particular muscles around shoulder meaning you cant/it's difficult get your shoulder into the correct possition in the pose to spread/contract. If there is some tighness that can sometimes lead to it being used less/differently in training so doesn't grow as much as doesnt get stimulated/used as much. 

unilateral sounds like a good idea but i'd look into stretching/mobility and flexibility aswell on your own and massage or phsio just once just to check it out - you might find once you've had it released off it will just look more even when you pose. 

 

x 2

Nice .

x3 :-D

 

damn sound advice dinah, reading a couple of the threads you posted in you mention flexibility a bit which made me start streching a bit more recently, also just brought this wicked massage thing from this asian shop in the mall really gets deep into the muscle been using it on back , calfs and hamstrings really loosens things up!

cheers for the advice once again

[Gym rat]

Jeeeeeesus!

x3

[AZIDE]

 also just brought this wicked massage thing from this asian shop in the mall really gets deep into the muscle been using it on back , calfs and hamstrings really loosens things up!

pics? wana know what kinda thing it is as i could use one

 

[Dinahlady]

rapz wrote:

reading a couple of the threads you posted in you mention flexibility a bit which made me start streching a bit more recently

[rapz]

 

 also just brought this wicked massage thing from this asian shop in the mall really gets deep into the muscle been using it on back , calfs and hamstrings really loosens things up!

pics? wana know what kinda thing it is as i could use one

heres the link bro http://www.osim.com/NZ/product/upamper-handheld-massager.aspx?category_id=3D810270-FF3C-471F-93F9-DDA6BC3B1492

 

it is a bit pricey but well worth it, because its handheld you might need a lovely lady to do your back or legs, the head of the massage thing really gets deep in the muscle and the heat settings are amazing!!

 

 

 

rapz wrote:

reading a couple of the threads you posted in you mention flexibility a bit which made me start streching a bit more recently

Aww, good to know I can be influential  - keep it up!  

 

You can also use a tennis ball, golf ball or cricket ball and roll against the wall or on the floor - just search all around traps/back for tight spots. if you do a big rolling sesh or using the massage tool and see if you can release some stuff you find around the lat trap and shoulder and then try the pose again straight afterwards you might see a difference. 

 

[rapz]

weigh in just over 132kgs this morning, weight has gone boom! lol lots of water retention i owuld say as i dont feel or look less leaner.

ended up hitting arms yesterday, didnt go to my usual gym, went into one of the snap fitness gyms so limited equipment but did the job.

worked in a pyramid fashion yesterday, increasing the weight and lowering reps each set.

EZ bar standing curls

25 x 20

30 x 15

50 x 12

60 x 10

70 x 8

 

DB standing curls

20 x 12

25 x 10

27 x 9

 

DB hammer curls

25 x 12

30 x 10

40 x 10

 

Concentraition curls

17.5 x 12

20 x 10

20 x 10

 

Tricep rope pushdown

1/4 stack x 20

1/3 stack x 15

1/2 stack x 12

2/3 stack x 12

 

EZ bar french press

30 x 20

40 x 15

50 x 12

60 x 10

 

Single arm cable reerse pushdowns

1/4 stack x 15

1/3 stack x 12

1/3 stack x 12

1/3 stack x 10

 

No cardio yesterday, just went home and ate my meals all day after that, ive got this chicken teriyaki recipe i love at the moment what i have for tea most nights..

300 g chicken

2T soy sauce

2T oyster sauce

2t garlic

2t ginger

1t fish sauce

4T splenda

pinch of cinnamon

 

basically mix all the sauces & cinnamon, pan fry chicken in garlic and ginger for a bit then add sauce and let thicken up, taste a treat *good*,  had this along side 2 cups of rice for dins.

 

chest and abs are up tonight, was going to rest but its a monday and i feel motivated to move some iron!!

 

 

 

 

 

 

 

 

 

 

[rapz]

ugghhh had such a crap sleep last night, was up and down pissing all night and had terible insomnia (possibly tren related) even got up at 4.30am and cooked my rice for the day lol

going to have at least a day or 2 off lifting i think to let the body and mind recover a bit, had a heavy session lastnight and feeling a bit drained today.

finished the winstrol yesterday and the results were..... so so, probably didnt run it long enough to see decent results and probably not lean enough, only thing i really noticed is it did dry me out a bit at times and i had a bit of joint pain in my elbows and kness, in particular after a heavy session.  i did feel a bit stronger on it though and my endurance in the gym went up a little.

 

chest and abs lastnight...

 

smith machine incline press

made sure we did plenty of warm ups, began with 1pps and went right upto 4pps, had to wrap my elbows on the last set and got my training partner to keep me going with assisted reps, ended up getting 11 reps out with about 4 assists then droped down to 2pps and repped out unitl failure.

 

Hammerstrength incline press

pretty similar to the first exercise, started off with 2pps then 3 then 4 and last set was 5pps and again got my training partner to give me a few assisted reps to really burn the chest out, last set ended getting 12 reps with about 5 slight assists.

 

Db flyes (flat bench)

one warm up set with the 20s then into working sets, started off with 30s (12) then upto 42.5s (10) then finished on 47.5s for 10 reps (2 assisted)

 

machine seated flyes

finished off on this seated flye machine, really gives a good squueze in the lower chest, started off with 20 reps then 15, 12 and finnaly 10 to finish off.

 

Abs

for abs we just done 4 sets of the seated ab machine then moved onto rope pulldowns for another 4 sets, pretty smashed after that.

 

post workout did 20min cardio, went home demolished dinner and even had an ice cream for dessert *man_in_love* consumed about 4500 cals yesterday.

 

[rapz]

wake up weight 131.8kgs, still consuimng 4500 cals per day and maintaining around that weight which is what i want for now.

 

had day off tuesday, sleep has been pretty crappy and felt like poos so took the day off, even had the day off work yesterday just stayed home and ate all day and went in for a leg session lastnight, energy wise things felt great.  however my right knee is feeling pretty sore today, the pain feels superficial, i had an ACL reconstruction on the same knee about 5 years ago so will keep an eye on it.

 

Lying hamstring curl

started off on here, few warmups then pyramid sets , last 2 were the heaviest with a few forced reps chucked in.

1/4 stack x 20 (warmup)

1/3 stack x 20 (warmup)

1/2 stack x 15

3/4 stack x 12

stack x 10 ( 2 forced)

stack x 10 (3 forced)

 

V-Squats

again did a couple of warmups, this is where my knee felt a bit niggly so had to watch it here, it felt better with a closer stance.

2pps x 15

4pps x 15

6pps x 12

7pps x 12

 

Leg press

moved onto leg press and kept reps fairly high for this exercise, legs were pumped as after the last set all up did 4 sets of 20 reps, managed to record my last set, probably could have gone one heavier but il save it for another time :-D

5pps x 20

7pps x 20

10pps x 20

10pps x 20

 

 

Smith machine squat

next up on the smith, again just to save the knees kept the reps high and didnt fully lock out on the movement just kept the constant tension on the quads using a very narrow stance.

2pps x 20

2pps x 20

3pps x 20

 

Leg extension

nothing really special here, just did pyramid sets.

1/3 stack x 20

1/2 stack x 20

2/3 stack x 15

3/4 stack x 12

 

Straight leg deadlifts

bit of a variation on this one, used the v-squat machine, stood on it reverse ways and mimicked the movement of a SLD, awesome stretch in hammies and takes pressure off lower back.

1pps x 12

2pps x 12

2pps x 12

 

Seated hamstring curls

last exercise to really blast the hammies, one warm up set then 3 working.

1/2 stack x 20

stack x 12

stack x 12

stack x 10

 

bit of volume there, took about 90min, no post workout cardio, back session up tonight, gonna have another high calorie day get those energy stores up *diablo*

 

[Gym rat]

Nice leg train bro

[rapz]

Nice leg train bro

thanks mate

 

feeling a bit tired yesterday even though i got some good eats in, fronted up with a failry hefty back session.

 

lat pulldowns (reverse grip) - 4 sets

BB row - 4 sets

Hammerstrength one arm row- 4 sets

machine pulldown- 3 sets

seated row (widegrip)- 3 sets

assisted pull up machine- 2 sets

post workout- 20min cardio

 

went to the mall and have my post workout feed, got a pita pit with triple chicken and ham, 8 piece pack of salmon on sushi rice, chicken satay skewer and topped off with a mc flurry from Mc Donalds, dunno the calorie content but damn it tasted good, leading upto the workout i consumed about 3000 cals during the day.

done a few measurements the other night,arms are just under 21" and quads are 30" calfs are 19.5", my right hand side of my body arm, leg and calf are all slightly bigger than my left. would love to bring my arms up to well over 21" and get my quads conditioned and stay around 30" and 20" calfs would be nice *i-m_so_happy*

[Leeroid]

 

done a few measurements the other night,arms are just under 21" and quads are 30" calfs are 19.5", my right hand side of my body arm, leg and calf are all slightly bigger than my left. would love to bring my arms up to well over 21" and get my quads conditioned and stay around 30" and 20" calfs would be nice

Jelly as f*ck, one day I'll get there.

[Gym rat]

I hope to have 30 inch quads one day and at present my quads are 26 inches only  four inches to go and one day I will get there.

[rapz]

morning weigh in just over 131kgs - food consumtion average of at least 4500 cals daily, so maintaining nicely as planned, have bumped test up slightly to see what affect this has in combo with tren, so test is now at 350mg per week.

HUGE weekend!!, na not really just trained and ate and watch some bodybuildng docos, took the day off everything friday and trained both saturday and sunday. trained delts,traps & triceps on satruday and hamstrings & calfs yesterday, been having a hard time engaging the hammies yesterday, but read up a few things about hamstring training and what they respond best to.

glad to say hamstrings are sore as f**k today *ok*

yesterdays workout...

lying hamstring curls - 5 sets

RDLs- 5 sets

Good mornings- 4 sets

Cable kickbacks- 3 sets

Standing calf raises- 10 sets

post workout cardio 20min cycle

 

Saturdays session..

Smith machine press- 4 sets

DB lateral raises- 3 sets

Cable lateral raise- 3 sets

Reverse Machine press- 4 sets

EZ bar front raise- 3 sets

DB rear laterals- 3 sets

Cable rear laterals- 3 sets

BB shrugs- 5 sets

One arm Db tricep extensions- 3 sets

Rope cable pushdowns- 3 sets

Overhead rope extension- 3 sets

post workout cardio 20min cycle

As you can see saturdays session was a big one, good volume there and i made sure i had extra food for the day to help with recovery, chest and bicep session up tonight then i will take 2mrw off and rest.

 

 

 

[rapz]

in for a quick session yesterday, chest and biceps, completed 3 exercises for chest and 3 for biceps, kept chest nice and heavy and short rest periods with biceps, massive pump on and can feel the doms settling in already, noticed as of a couple of days ago im struggling a bit to get all my food down, like im starting to feel full faster than usual and appetite is not firing as much, having a day off today and will rest up, its cup day in christchurch so no doubt will see some drunk bishes walking around town in their heels lol

 

Chest

Hammerstrength incline press

2pps x 12

3pps x 10

4pps x 10

5pps x 10 (3 assisted)

5.5pps x 8 (3 assisted)

 

Db incline flyes

30 x 12

40 x 10

45 x 10

50 x 10 (3 assisted)

 

Seated machine press

1/2 stack x 20

stack x 12

stack x 12

stack x 12

 

Biceps

DB standing curl

17 x 12

22 x 10

30 x 8 drop set 11 x 6

30 x 8 drop set 11 x 6

 

One arm preacher curl superset w/ cable curls

10kg x 12 SS 1/2 stack x 10

10kg x 12 SS 2/3 stack x 8

10kg x 12 SS 2/3 stack x 8

 

DB hammer curls

22 x 10

30 x 10

30 x 10

 

done in about an hour, completed 25min cardio post workout on crosstrainer.

 

 

[rapz]

morning weigh in 131.5kg, weight holding steady, decreased cardio to 4 times a week post workout for 20min.

 

complete rest day yesterday, did nothing, just came home from work and slept, appetite is back firing and have already consumed 3300 calories today, got a back session up tonight so smashing back the calories, hope to end the day with 5000.

 

feel like im getting a sort of GH gut or turtle belly and i dont even take GH lolol *blush*, dont know yet if its diet or drug related, i have read if IGF-1 levels are high its what can cause the look or feeling, also excess food consumption and water consumption could be a culprit, either way il look into it more as its not a nice feeling, below im sucking in and tensing as much as possible,  or maybe just maybe im just a fat guy making excuses haha yuck yuck yuck!!

[Dinahlady]

Maybe you just have several days worth of 5000 cals of food in your intestines? and are you getting any veges? 

[Pseudonym]

Doesn't look too bad to me, bro. You could try doing more stomach vacuums to strengthen the transverse abdominals. They're a muscle like any other, so if they're not strong enough to pull the tummy in, work them until they can!

Or perhaps as Dinah says, you just need to take a crap.

[Leeroid]

It's just a food gut bro srs. My waist measured 33inches before I started my cut and at the end of my cut, my waist was 28 inches so lost 5 inches off.the waist in a matter of 10 weeks. A lot of fat was lost around the midsection but the majority of the loss was simply from the fact that there was less food in my digestive system at any one time.

[rapz]

@dinah i probably dont eat enough veges to be honest maybe once or twice on a good day, adding in some more wont hurt is just extra food and im piling in a heap already, think i might go buy some digestive enzymes?

@pseu lol yes i was reading up on stomach vacuums and many reccomend them so im gonna give them a go.

@leeroid  that was my initial thinking, it hapened the last time i was bulkig but 10x worse! lol, now that i control my calories more and most of the food sources are clean its just an uncomfortable ugly look haha, i have no doubt it will tighten up when i diet later on.

[rapz]

anyway have had 2 big session in a row, trained back on wednesday and legs lastnight, so been eatng a fair bit the last 2 days.

i have been putting off leg training since my knee was still a bit sore last week, it felt better last night but as i went thrugh the workout it got a bit sore, so i didnt go as crazy with everything last night.

went to the university gym which was packed of students obviously and kept getting interupted my people asing to jump in between sets or ask why i do smith machine squats instaed of normal squats and why do i wear a belt when not going heavy etc etc.. started to get to me after a while haha dat roid rage

leg extensions - warmed up knees with 2 single leg sets of 20 reps then went into using both legs, 1st set was 20 reps, then just increased weight and less reps every set.  think in the end i did about 5 sets leading up to the whole stack for 12 reps.

smith machine squats- it was an older style smith machine and felt a bit awkard at first, started off with 1pps for 20 reps, moved on 2pps for 12, then 3pps for 12 then did 2 working sets of 4pps for 10 reps, kept my knees wrapped and could slowly feel my right knee getting a bit dodge.

Leg press- started off with some light weights and higher reps then worked up in a pyramid fassion, 4pps x 20, 6pps x 20, 8pps x 15, 10pps x 15, 12pps x 12, 14pps x 12.  added the wraps back in when i got 10pps started to feel it more in the knees.

Hack squat- tried a warm up set on hack squats and knees didnt like it so stopped.

DB lunges- did 4 sets of lunges, again started off with some lighter DBs and finished the last 2 sets with 30kg DBs.

Lying hamstring curl- 1 warm up set of 20 reps which got the hammies firing, then 3 heavier sets of 10 reps, kept the break to about 40 seconds between sets

DB Stiff leg deadlift- didnt need to go heavy at all, did 3 sets to finish off the hammies, didnt go  heavier then the 40kg DBs got a mean stretch and contraction and hammies felt burnt.

 

i had an awesome sleep lastnight and felt i ate plenty so i felt i recovered well from last night so will either go in and do arms or delts havnt decided yet, right knee is a bit sore today might throw some ice on it later.

 

 

 

 

 

[rapz]

morning weight - just over 132kgs

probably holding a bit of water from indulgiing a bit over the weekend, hit close to 5000 cals on friday and 6000 on saturday easy.

trained the last 5 days in a row, ive got to stop doing this, feels like im just going through the motions sometimes, im certainly eating and resting enough to keep up with training, its more a mental thing, so im gonna take today off and do nothing, also think i might give legs a rest (at least my quads) for a week so my knees can recover a bit, il just keep hitting hammies hard.

so last 5 days going back to wednesday this is what ive trained.

weds- back, cardio

thurs- quads and hamstrings

fri- shoulders & calfs

sat- arms, cardio

sun- hamstrings & abs, cardio

 

took some photos @ 24hr gym to compare from a month ago, defnitely look softer but a bit fuller as well, can sort of tell the effects of the winny a bit more comparing the photos, just dont look as hard/sharp.

 

 

[rapz]

said i would take the day off, ended up going in and doing chest and calfs lol

flat BB bench

aint done these in ages hit a personal best on last set got 205kgs for 5 reps (elbows wrapped), the first 3 were clean on my own and the last 2 slightly assisted, im keen to do a 1RM in the future i think without the pre exhaustion i would get 220kg.

60 x 20

100 x 12

140 x 12

180 x 8

205 x 5 (2 assisted & elbows wrapped) drop set 140 x 6

 

Incline hammerstrength

chest was pretty pumped by now worked upto 4pps and did 2 working sets

2pps x 12

4pps x 12 (3 assisted)

4pps x 10 (3 assisted)

 

Cable flyes

1/4 stack x 20

1/3 stack x 20

3/4 stack x 12 x 2

 

Pec deck flyes

1/2 stack x 20 x 3

 

standing calf raise

7 sets x 20 - 30

 

seated calf raise

7 sets x 20

 

no cardio yesterday, slept like dog poos the last 2 days, definetly taking tonight off.

 

 

[Leeroid]

Inb4 leg workout tonight