Rapz - Getting it in!

[jimmybro1]

In the big 300LB club now! :-O

[rapz]

In the big 300LB club now!

lol aka big fat c**t club

[maccaz]

jesuss christ man that weight is outrageous lol.

what is your height ?

bodyfat guess?

when is it my turn? haha

[rapz]

jesuss christ man that weight is outrageous lol.

what is your height ?

bodyfat guess?

when is it my turn? haha

even im amazed maccaz lol

height: 187cm, 6ft 1 or 2"

bodyfat: 13-15% (probably latter) got photos on previous page taken just over a week ago

 

 

 

 

[rapz]

chest & abs

hammerstrength incline press

2pps x 15

3pps x 12

4pps x 12

5pps x 10 (3 assisted)

5pps x 10 (3 assisted)

 

Db incline press

30 x 12

50 x 12

60 x 10

60 x 10

 

Cable flyes

set 1- 20 reps

set 2- 15 reps

set 3- 12 reps

set 4- 12 reps

set 5- 25 reps

 

Db flat flyes

22 x 12

42 x 10

42 x 10

 

Leg raises

4 sets 12-15 reps

 

Seated ab chair

4 sets 12-20 reps

 

cardio 20min post workout, consumed 5000 cals.

 

[whiterhyno]

Your progress is incredible well done and keep it up.

just a q that I've noticed in your pics your middle back lacks compared to the lats and thickness.

 

Not being a dick just thought I'd ask, when doing cable rows middle back work do you focus more on the weight and pull with arms or worry more about the scapula contraction and less arm.

 

may be a lean or genetic thing.

overall looking great especially at that weight be good to see you tear it up on stage

[Leeroid]

The back tends to look flat when all the undulations are covered in fat. Saw a vid of Phil Heath posing off season and was surprised at how flat his back looked. Makes a big difference.

[rapz]

Your progress is incredible well done and keep it up.

just a q that I've noticed in your pics your middle back lacks compared to the lats and thickness.

 

Not being a dick just thought I'd ask, when doing cable rows middle back work do you focus more on the weight and pull with arms or worry more about the scapula contraction and less arm.

 

may be a lean or genetic thing.

overall looking great especially at that weight be good to see you tear it up on stage

hey mate thanks for the feedback,  to be honest my back alongside my hammies are areas that are severely lacking compared to the rest.  I think they have come leaps and bounds in just a year.  In regards to the weight pulled, once before i opted for more weight and probably used more arms than anything, however now i really focus on contractions and stretching the muscle.

also im not very lean so the illusion could change once i drop a bit of bodyfat??  cheers bro for the feedback good to see ya back on the forum.

anyway speaking about back, had a great back session lastnight, worked in a pyramid fassion lastnight usually ending in 1 or 2 heavy working sets.

Lat pulldowns (underhand grip)

1/3 stack x 20

1/2 stack x 15

3/4 stack x 12

3/4 stack x 12

stack x 10 drop set 1/2 stack x 20

 

rack pulls (knee height)

100 x 12

180 x 12

220 x 12

280 x 7

last set of rack pulls, shitty camera angle 

 

Lying t-bar row

2 plates x 12

3 plates x 12

4plates x 10 (2 assisted)

4.5plates x 8 (2 assisted) drop set 1 plate x 10

 

Close grip pulldown

1/2 stack x 15

3/4 stack x 12

3/4 stack x 12

stack x 10

 

1 arm DB row

60 x 12 x 3

 

Compound seated row

1/2 stack x 15

3/4 stack x 15

stack x 12

stack x 12

 

Assisted pull up machine

3 sets of 12

[rapz]

morning weigh in 135.1 kgs 

tweaked my back last week, feels like lower spine, im pretty sure ity was from rack pulls on back day last week, anyway manged to train friday and did legs on saturday and felt crippled on saturday and sunday, hurt the most when i got up and down, the pain has subsided ever since but im just takling it easy for the next few days and popping some anti flams, managed to train chest and arms lastnight with no stress.

talked to coach and plan is to start my 20 week prep on Jan 6th. decided to get off the tren last week and just stay on 700mg test per week until the prep starts. i can already tell the difference in my physique, i feel heaps softer and gaining weight quite fasta also i feel appetite has taken a bit of a dip.  i have backed right off cardio and probably wont do any until needed for for fat loss, still consuming roughly 5000 cals daily, just enjoying my food while i can really.

photos while posing lastnight, taken with a potato.

 

[rapz]

hamstrings and calfs

back felt good, dint go too heavy on SLDs or Goodmornings

Seated hamstring curls- 4 sets

Good mornings - 4 sets

Lying hamstring curls- 4 sets

Db SLDs- 4 sets

Standing calf raise - 5 sets

seated calf raise - 4 sets

 

really struggling to eat! merp

[rapz]

morning weight still sitting at 135kgs

 

trained back yesterday, had to keep an eye on my lower back injury, it felt pretty good, afterwards i was a bit stiff but nothing to worry about.

Hammerstrength pulldown

1pps x 15

2pps x 15

3pps x 12

3.5pps x 10 (2 assisted)

4pps x 8 ( 2 assisted)

 

Smith machine rows

1pps x 12

2pps x 12

3pps x 12

4pps x 8

4pps x 6 drop set 2pps x 10

 

Lat pulldown (widegrip)

1/3 stack x 15

3/4 stack x 12

3/4 stack x 12

 

Lying T-bar row

2 plates x 12

3 plates x 12

4 plates x 10 (2 assisted)

4 plates x 8 (2 assisted) drop set 2 plates x 8

 

Assisted chin up machine (narrow grip) - 1 second squeeze at top

12 reps

10 reps

10 reps

 

Seated machine row

1/2 stack x 15

stack x 10

stack x 10

 

no cardio, 5000 cals consumed

 

 

[Gym rat]

mean rack pulls

[rapz]

a late mery xmas and happy new year to everyone

 

been a bit slack to update the last 2 weeks, but i promised myself i would put everything BBing related on the back pedal over the festive season and let myself relax and refresh a bit more before my prep begins, so basically i have barely trained since for 2 weeks, my diet...... what diet? lol just been eating as i please, lots of treats and pissed up a few times and lived like a "normal human" it felt bloody good!, on top of all that i got engaged to my partner on xmas day, the good thing is she said yes! haha, the holidays have been good, time to knuckle down again and i have set goals for myself this year.

 

as a result of the above, my physique has suffered a bit, im still weighing 133kgs, but ive definiately put on some fat and look soft as f*ck.  in terms of hormones  ive just been bridging on test prop for the last 2-3 weeks until contest cycle begins, freshen myself up a bit. contest prep begins on the 16th Jan, recieved my diet and directions from my coach this week.  calorie wise its not too bad, carbs are way lower than what im used to between the 200-300g mark, however this is compensated by extra fats.  he also wants me to do 45min cardio daily 20 weeks out!! :-O   bit of a scary thought, bt im ready and cant wait to get things moving.

 

first real training today, trained some delts and triceps Dorian Yates HIIT style, no impresive weights lifted, but i fel in love with this style of training, going to failure then inorporating forced reps, partials and forced negatives.

smith machine press - 2 warmup sets, 1 working set

Db side raise- 1 warmup, 1 working set

Cable side raise- 1 warmup set, 1 working set 

EZ bar front raise- 1 warmup, 1 working set

DB rear laterals- 1 warmup, 1 working set

Cable real laterals- 1 warmup, 1 working set

shrugs- 2 warmups, 1 workig set

cable pressdown- 1 warmup 1 working set

Skullcrusher EZ bar- 1 warmup, 1 working set

cable overhead extension- 1 warmup, 1 working

tricep pushdown- 1 warmup, 1 working set

 

[rapz]

update time

so competition preperations begin in 2 days, ive just been pounding back the calories, sleeping a f*ck load (stil on holiday) and happily training.  physique is looking very soft but not too worried, stood on scale just before and weighed in at 138kgs, so true weight is probably a good 2-3kgs lighter in the am.

im thinking of starting a new log in the steroid forum for contest prep and adding in compounds and experiences i go through during the 20 weeks as well as documenting comparison pics.  at the moment have bumped up test and added EQ, will add other goodies as the weeks go by.  undecided if i will log here or steroid part yet but i will use these picutures as a before set, taken yesterday, wish me luck.

 

[Leeroid]

Lats look like they have come up heaps. Swole as always

[Ben0]

Looking huge man! Cant wait too see you cut up in 20weeks!

[jimmybro1]

Time to get peel! 

If you do regular comparison pictures will definitely be an interesting thread to follow! 

 

[Gym rat]

Looking forward to seeing what you will look like  in 20 weeks time.

[Skeletor]

Jesus christ!!! Mate your fricken massive. Good work.

[rapz]

thanks bros have started a new lo in steroid section, check it out if you want. ------> http://www.gymnation.co.nz/forum/steroids-prescription-meds/cycle-logs/let-it-begin-first-competition-log