Rapz - Getting it in!

[rapz]

Inb4 leg workout tonight

lol took day off bro! finally!! haha

back into it today...

morning weight: 132kgs

starting from next week chaging my compunds slightly to suit more lean gains up until prep time, basically lowering the tren, adding another slow lean mass builder and an oral kickstarter to get things moving, wont adjust test, i like the dose im currently at.

so for the next 12 weeks at least it will look like this.

 

350mg test prop (just cos i have a lot on hand otherwise i would use longer ester)

350mg tren-e

800mg boldenone undecylenate

oral for 4-6 weeks havnt decided on anadrol, superdrol, tbol or dbol yet, still researching what would suit my goals, but superdrol is sounding pretty good

want to run the EQ for at least 20 weeks so will probaly run it into prep for next year then drop and up the tren, lower test and introduce masteron, we will see how things pan out over the next few months, will adjust things according to how my physique looks.

diet wise will keep calories at least 4500 per day, 300-400 protein, 600-700 cho, 50 fat and can adjust things if im not feeling it or gaining too much moosh.

[Optimass]

carrying 132 very well bro - going to mean as on stage.  Well done

[rapz]

carrying 132 very well bro - going to mean as on stage.  Well done

thanks opti just counting down the weeks now, cant bloody wait

 

back session last night, trained by myself, intensity was through the roof, sweated like a pig

Lat pulldowns - 2 warmup and 3 working sets

Rack pulls- 1 warmup, 3 working sets

BB rows- 3 working sets

Hammerstrength row- 2 warmup, 3 working sets

Hammerstrength Pulldown- 3 working sets

Compound row- 1 warmup, 3 working sets

Assisted pull ups- 3 working sets

 

a beastly pump from the rack pulls, can just feel my back getting thicker lol i like to set the below the knees and really controll the negative, also hit a PB with 6pps for 6 reps and it felt pretty easy.

food wise, would have smashed back 5000 cals easy

breakfast- 1.5cups rolled oats, .5 cup trim milk, 1T jam, 200g chicken

m2- Can of baked beans, 200g chicken

m3- 350g kumara, 200g chicken, Oh yeah protein bar

m4- 1.5 cups oats, .5 cup milk, 1T jam, 2 biscuits, 250g chicken

30min pre wokout- 500ml monster

post workout- whey shake 45g protein

m5- roast chicken, hot chips, 2 bits bread, spinach, tomatoes, red onion, mc flurry *blush*

 

Delts & core tonight, then off to the movies to see the new Hunger Games, Yeah buddy!!!

 

[rapz]

felt strong yesterday, had a good delt session, skipped core, ran out of time after cardio.  back is tight as fuark from rack pulls.

 

Db shoulder press

20 x 20

30 x 12

55 x 10

60 x 10 (3 assisted)

 

Db lateral raise

15 x 20

22 x 12 x 3

 

Hammerstrength shoulder press

2pps x 12

3pps x 12

4pps x 10 (4 forced reps)

 

Pec deck (rear delt flyes) superset with Lateral raise machine

set 1- 20 reps each machine

set 2- 15 reps each machine

set 3- 12 reps each machine

set 4- to failure each machine

 

Db rear delt flyes

15 x 20 x 3

 

BB shurgs

100 x 20

140 x 15

140 x 15

180 x 12

220 x 12

 

cardio 20min cycle.

 

 

[rapz]

this morning weigh in - 132.9kg, ran out of tren a week ago so just been pinning prop ED, its enanthat ester anyway so will still be in system, should get some other goodies today.

had a good weekend of training and ate lots (not all good) lol, rested on friday and ended up trainning quads and hams on saturday, right knee is still giving me a bit of grief, but i was still able to get a good workout in just didnt go heavy heavy with the weights and used some pre exhaustion methods.

Yesterday trained arms, was a quickfire session, did 12 sets for both bis and tris finished off with some core, backed off on cardio a bit more so down to 3 sessions a week post workout and il keep it there as i feel its beneficial for the ticker.

saturday i had a 21st, lots of salmon, salad and good bodybuilding foods were consumed, followed by a generous amount of dessert *blush*  yesterday i had a crook gut, hadnt washed my george foreman in a few days and cooked the chicken up on it, was on the toilet all day and lost my appetite, end up force feeding most of the day.

appointment with bodybuilding coach 2mrw to discuss prep for next year, looking forward to it.

[rapz]

update bros....

weight still hanging just over 132kg.

due to a couple of issues couldnt run with planned compunds so just had to stik with tren and test, trying a 1:1 ratio at the moment and so far im loving it, strength wise things have just shot up, this week have managed a 200kg BB incline press for reps and last night 300kg rack pull for reps, both of these attempts were after 3 or 4 other heavy sets so im stoked strength wise.

visited a bodybuilding coach yesteday and discussed goals and prep for next year, so plan is to start dieting in the new year for the show on may 17th

training wise ive been forcing myself to take regular rests and im feeling a lot better for it, still eating like a truck as well lol

took some photos last night while posing practice but on a mates phone so when i get them il update.

 

[rapz]

progress pics, focus is still width and hamstrings, holding steady at 132kgs gonna up calories to 5000 daily next week.

 

 

[Leeroid]

FUUUUUCCCCKKKK looking MASSIVE BRO

[rapz]

FUUUUUCCCCKKKK looking MASSIVE BRO

ohhh churr bro!

lots of food + tren & test + lifting + island genes

[Gym rat]

HOLLY FUUUUUUUUUUUUUUUCK BATMAN looking huge bro

[rapz]

went out and had a few brews in the weekend, first touch of alcohol for about 4 months would have downed close to 12 standards, mainkly drank the new sugar free jim beam RTDs, so easy to drink end up coming home about 1.30am, had a feed, popped a multi, drank a liter of water before bed and woke up feeling good as gold.

trained both days in the weekend, legs on sat and arms sunday.  My right knee is still sore at times, i think its tendonitis, so the last 3 leg session have been lighter in terms of the weight ive used but increased rep range, pre exhaustion sets and TUT all made up for that.

saturdays leg workout..

leg extensions- 6 sets of 20, increase wight every set

leg press- i did 3 working sets with different variations, set 1 was an escalating press, start with a weight you can get 10 reps out usually 60-70% max, complete 5 reps then lockout and add a 20kg plate each side, continue this until you add 4 plates or reach  maximal effort, and then work backwards to where you started, all up about 40 reps.

 

set 2- 30 rep set with foot placement variation, again start with 60-70%, start with feet positioned at very bottom of leg press, complete 10 reps with a 2 second emphasis on the negative or eccentric phase, lock out after 10 reps, move feet to middle platform and so on until you finish with feet at the top of leg press.

 

set 3- is a se to complete failure with a big emphasis on the negative (eccentric phase), basically load up with 60-70% max effort, complete reps with a 5 second eccentric phase without fully locking out at the top, good to have a spotting partner for each of these sets.

Smith machine squat- 2pps x 12, 2pps x 12, 3pps x 10, 3pps x 15

Lying leg curls- 5 sets of 8-10 reps

Seated curls- 3 sets- 8-10 reps

Glute ham raise- 4 sets of 12

 

 

[rapz]

Weigh in this morning - 133kg

 

Back & Calfs

decided to hit back & calfs yesterday, really focused on going heavy heavy with my rowing movements and focused on stretch and contractions with the pulldown movements, usually always begin with 1 or 2 warm up sets to get a feel for things.

 

Widegrip lat pulldown (overhand grip)

1/3 stack x 20 (warmup)

1/2 stack x 15 (warmup)

3/4 stack x 12

3/4 stack x 12

3/4 stack x 10

 

BB row (overhand grip)

60kg x 12 (warmup)

100 x 12 (warmup)

140 x 12

180 x 8

180 x 8

 

Narrow grip pulldown (underhand grip)

1/2 stack x 12 (warmup)

3/4 stack x 12

3/4 stack x 10

3/4 stack x 10

 

Seated cable row

1/3 stack x 15 (warmup)

3/4 stack x 10

stack x 8

stack x 6

 

Assisted chin up machine

stack x 12

3/4 stack x 10

3/4 stack x 8

 

Seated low row (widegrip)

1/2 stack x 12 (warmup)

3/4 stack x 10

stack x 10

stack x 8

 

Standing calf raise - 6 sets of 15-30 reps

Seated calf raise- 5 sets of 20

 

Post workout cardio- seated cycle 20min

 

 

 

 

 

[rapz]

chest....

BB incline press

60 x 15

100 x 10

150 x 6

180 x 6 (1 assisted)

180 x 6 (2 assisted)

 

Db incline press

very slow 3-4 second eccentric (negative) phase

45 x 12

55 x 10

60 x 10 (2 forced)

 

Pec dec flyes

slow eccentric phase again

1/2 stack x 20

2/3 stack x 15

3/4 stack x 12

3/4 stack x 12

 

Machine flat press

1/2 stack x 20

stack x 8

stack x 12 (3 forced reps)

 

5min core work, no cardio, consumed 5000 calories.

 

 

 

 

 

 

 

 

[FellowshipOfTheRon]

holy shit 132 kilos in that condition, massive everything do you compete man?  looking like legit 20" arms, super hero style width taper

[rapz]

First comp next year may 2014, just lean gaining for now.

[jimmybro1]

First comp next year may 2014, just lean gaining for now.

Nice! What competition is that? 

 

[rapz]

 

First comp next year may 2014, just lean gaining for now.

Nice! What competition is that? 

 

Chch grand prix, coach wants me to start prep 20 weeks out! Ouch lol 

[jimmybro1]

Thats a good show to do do, normally pretty competitive. 20 weeks prep is normally for a lot of coachs especially if your wanting to come in peeled. The first couple of weeks won't be that bad in terms of calorie intake. 

Will be following with interest. You should take photos like Leeroid does to document the cut if you can. 

[rapz]

Thats a good show to do do, normally pretty competitive. 20 weeks prep is normally for a lot of coachs especially if your wanting to come in peeled. The first couple of weeks won't be that bad in terms of calorie intake. 

Will be following with interest. You should take photos like Leeroid does to document the cut if you can. 

yea i will document it better than what i have been with the pictures etc, 20 weeks come at meh

[rapz]

a better leg session yesterday, kness were defnitely feeling better.

 

leg extensions - pre exhaust - 6 sets of 20 reps

 

BB squats- havnt done free bar squats in about 2 months, they felt better on my knees than hacks or smith, no crazy weights lifted just got in some good reps.

60 x 20

100 x 15

140 x 12

160 x 12

180 x 12 (knnes wrapped)

 

hack squats- coached advised me to keep feet very high on platform to take stress away from knees, started with high reps finished with one heavy set.

 

2pps x 20

3pps x 20

4pps x 15

6pps x 8

 

Leg extensions- went back and done some heavy extensions.

3/4 stack x 15

stack x 12

stack x 10

 

Leg press- opted for some heavy controlled reps yesterday- no less than 10 reps per set.

8pps x 12

10pps x 12

12pps x 10

14pps x 10

 

Walking Db lunges- finhsed off with some heavy lunges, used the 30kg DBs for 8 reps on each leg.

30 x 8 x 3

 

no cardio, consumed 5000 cals.

 

 

 

 

 

 

[jimmybro1]

14pps! It would a workout taking loading and unloading the leg press alone!

Impressive! 

[rapz]

14pps! It would a workout taking loading and unloading the leg press alone!

Impressive! 

lol yea bro its a mission unloading that shit especially dragging my heavy ass round after a set

morning weigh 133.8kgs

anyway, i went out again last night and enjoyed a few drinks with mates, im making the most of it in the next few weeks for come january my full focus will be on prep for 20 weeks!!!, no regrets.  its good going out and socialising a bit more with mates over the festive month, learning to balance these things is important to ensure i dont go insane from the same old.

trained arms on friday and delts and traps yesterday, rested today as im hungover lol 

still got a bit of food to pile in before bed so might have to throw in a bit of shit to make up some calories, not ideal but gotta do what i have to only doing 2-3 cardio sessions a week now up until prep will slowly taper off.

crossing my fingers i win the protein for a year prize i will be stoked and will save some $$$ for prep.

 

[rapz]

super happy i won the free protein for a year, thanks to the team at Gymnation and the sponsors, such a great idea.

Anyway hit hamstrings and calfs lastnight, went pretty hgeavy on hammies, lower back got super pumped and almost killed my workout so had to break more between sets.

Lying leg curl- 4 sets 6-10 reps

BB romainian deadlifts- 4 sets 6-12 reps

Seated leg curl- 4 sets- 8-20 reps

Good mornings- 2 sets- 10-12 reps (back got too pumped so i stopped)

Standing calf raises- 6 sets 20-30 reps

seated calf raise- 6 sets 20 reps

weighed myself after gym last night, thought to myslef maybe the B.K on sunday didnt help lol  controlling diet a bit more as i can feel im getting a bit loose haha lighweight bebe!!

 

 

 

[OnlyHuman]

You just about weigh the same in kilos as I do in pounds lol #firstworldskinnyguyproblems 

Tank! 

[rapz]

You just about weigh the same in kilos as I do in pounds lol #firstworldskinnyguyproblems 

Tank! 

lol all that water retention