Rapz - Getting it in!

[FellowshipOfTheRon]

holy crap you are still progressing at a good rate, quality everything

[rapz]

 

thanks bro, happy with the progressions at the moment

 

anyway trying to decide if il jump in this summer comp on the board, would like to enter the bodybuilding novice as ive never competed and still learning a boat load, i just wish i could upload my pictures from 3-4 weeks ago as my physique has literally changed a heap from then until now.

 

anyway hit a back session last night, training partner didnt show but i like training by myself better i think, session was intense and ive been hitting some PBs while in calorie deficit which im stoked with, weigh in is tommorrow morning and get my cheat meal tommorrow night, should be epic.

last nights back session....

 

Lat pulldowns (widegrip)

did 2 warmup sets then into 3 workig sets of 10-12 reps, didnt go as heavy as usual as i didnt have my partner there to do some assisted/forced reps.

1/2 stack x 15

2/3 stack x 12

3/4 stack x 12

3/4 stack x 12

3/4 stack x 10

 

BB rows (underhand grip)

switched my grip up on this movement tonight, i felt strong and got a PB in the last set which im pleased with. did 2 warmups again then into 3 working.

60 x 12

100x 12

140 x 12

160 x 10 

180 x 8 (PR)   *yahoo*

 

Hammerstrength pulldown (unilateral)

nothing special to report on this just went into 3 working sets and got a good stretch and squeeze.

2pps x 12

3pps x 12

3.5pps x 10

 

DB row

again straight into 3 working sets, i wish there were some heavier DBs, im pretty confident i could get at least the 80s up for a good 10 reps if there were some.

60 x 12 

60 x 12

60 x 12

 

Seated cable row

forgot the exact weight used?? just did one warmup then 3 working sets.

1/3 stack x 12

2/3 stack x 12

3/4 stack x 10

3/4 stack x 10

 

Machine pulldown (underhand grip)

didnt go crazy heavy on this movemnst, just wanted to get some good reps out, the last set was pretty heavy though lol

1/2 stack x 15

2/3 stack x 15

3/4 stack x 12

stack x 9

 

Back extensions

BW x 20

30 x 15

30 x 15

30 x 15

 

was going to do some abs as well, but was pretty tired by this point and still had 20min of cardio i had to do.  havnt trained abs in like 2 months lol gonna start them pretty soon cos as i get leaner i want them to pop!!  burnt 250cals on the cross trainer for cardio, went home had shake with eeg whites and pineapple then dinner and striaght to bed as i was stuffed!!

 

 

 

 

[rapz]

yuss just chucked up photos for summer challenge, most imporved and overall bodybuilding.  give me a goal to stick with for now anyway.

had weigh in yesterday 127.0kg, so down another 1.2kg from last week. still doing cardio 3 times per week at the moment post workout, it seems the drop in calories have helped with fat loss.  going to look at adding in one more cardio session per week soon as calories are at 3300 and wanna keep them there for as long as possible.

had my cheat meal last night which consisted of 2 x sushi/chicken rice trays, 1 pack oreo biscuits, 1 packet of lollies and a memphis meltdown!! hahaha shit was sooo good, i shared the biscuits ad lollies with my partner as she has been dieting as well and is going to do the most improved aesthetics for a personal challlenge.

trained twice over the last 2 days, did an arm session on friday then trained delts yesterday.  having a rest today then legs are on the menu 2mrw, time to get these mothers shredded!!!

here are my before photos anyway for the challenge for whoever isnt following it.

 

my befores *biggrin*

 

 

 

 

[jimmybro1]

What an epic cheat meal!

 

[rapz]

What an epic cheat meal!

 

was the goods bro!! lol allowing myself one cheat meal per week makes dieting a bit easier, though if i was preping for comp the approach would be a lot different.

[rapz]

legs lastnight...

 

a bit of a mixed session with some heavy movements and throwing in drop sets and higher reps at times, all about time under tension last night..... well thats what i told myself  *biggrin*

 

Leg extension

began with single leg to warm up knees and get the muscles nice and warm did 2 sets of 20.

1/4 stack x 20

1/3 stack x 20

then went onto double legs and did a few more sets and ready to go after these.

1/2 stack x 20

3/4 stack x 15

stack x 17

stack (+5kg) x 15

 

Smith Machine squat

it has been a long time since i have done a free bar squat, i have only been doing hacks, smith machine and v-squats, and my back has been thanking me for it, strength is still there as well.

1pps x 20

2pps x 15

3pps x 12

4pps x 12

5pps x 6 drop set  --> 3pps x 8 ---> 2pps x 10

 

Leg press

didnt do as much as usual tonight on the press, just did a few sets of 20 that had my quads on fire.

5pps x 20

7pps x 20

10pps x 20

 

DB walking lunges

nothing special to report on these except i hate doing thm but they have been great for my leg development.

20 x 24 paces

30 x 20 paces

30 x 20 paces

 

Lying hamstring curl

started off unilateral (single leg) for 2 sets then did 3 sets with both legs.

1/4 stack x 20 (unilateral)

1/3 stack x 15 (unilateral)

2/3 stack x 15

3/4 stack x 12

stack x 10

 

DB stiff leg deadlifts

since my back has been feeling better i have been increasing the load weekly on these and getting a really good stretch.

25 x 12

35 x 12

40 x 12

40 x 12

 

Seated hamstring curl

training partner had left after lunges as he had enough lol i was feeling pretty energetic so finishd on these suckers, think i did 3 working sets in total.

1/2 stack x 20

3/4 stack x 15

stack x 12

stack x 12 drop set --> 1/2 stack x 10

 

all up about 90min session tonight, its always a long one with legs. chest and cardio up tonight and i promised myself i would do some core.  im notcing im tighteninig up most places except my core which i have not trained most of the year lol *blush*

 

 

 

 

 

[rapz]

got me some chest hairs lastnight and like i promised myself i did a bit of core

 

flat BB press

60 x 20

100 x 15

140 x 12

180 x 8 (2 assisted)

200 x 6 (3 assisted, add elbow wraps) and a personal best *new_russian*

 

DB incline press

40 x 12

55 x 10

60 x 10

40 x 15 (did these really slow negatives, got a massive burn)

 

DB incline flye

35 x 12

42.5 x 10

42.5 x 10

 

Pec deck

1/2 stack x 20

2/3 stack x 15

3/4 stack x 12

3/4 stack x 12

 

Ab chair

5 sets of 15-20 reps of the stack

 

reverse crunches/leg raises

5 sets of 12-20 reps just my bodyweight

 

finished off with 20min incline treadmill walk, done in 90mins.

 

 

 

[Leeroid]

got me some chest hairs lastnight and like i promised myself i did a bit of core

 

flat BB press

60 x 20

100 x 15

140 x 12

180 x 8 (2 assisted)

200 x 6 (3 assisted, add elbow wraps) and a personal best

 

 

Absolutely ridiculous bro! You might give SG a run for his money on the bench. You gonna do the Powerlifting challenge?

 

[rapz]

 

got me some chest hairs lastnight and like i promised myself i did a bit of core

 

flat BB press

60 x 20

100 x 15

140 x 12

180 x 8 (2 assisted)

200 x 6 (3 assisted, add elbow wraps) and a personal best

 

 

Absolutely ridiculous bro! You might give SG a run for his money on the bench. You gonna do the Powerlifting challenge?

 

 

i would get killed at powerlifting bro lol, the most i can dead is 260 and thats with wraps and belt, form is a bit iffy as well....

squat isnt the best as well, would have to bring them both up, might concentrate on a bit more strength in off season to bring em up.

il have a look at it though, could be fun

 

[HarryB]

Man you are a beast when it comes to power and development. Impressive numbers!!

[rapz]

Man you are a beast when it comes to power and development. Impressive numbers!!

thanks harry, i think if i took more of a methodological approach to things i could be stronger.  i sort of dont think things through to often and just go "yup thats what im gonna do/try today" lol seems to be working atm

[Gym rat]

nice cheat meal bro

[rapz]

nice cheat meal bro

yea bro loved it, gonna back it up again this weekend!

 

Did a back session with a friend who is competing in nationals in 2 weeks, she asked to train with me cos she was feeling tired and needed the motivation, wasnt a huge workout as she was feeling quite depleted but intensity was there.

also stopped taking pre workout and instead been mixing 7 teaspoons coffee, 2 teaspoons creatine with a low carb monster *diablo* haha stuff does the trick for sure.

 

lat pulldowns (widegrip)

1/3 stack x 20 (warmup)

1/2 stack x 15 (warmup)

2/3 stack x 15

3/4 stack x 12

stack x 9 drop set 1/2 stack x 10

 

Bent over row (underhand)

60 x 12 (warmup)

100 x 12

140 x 12

180 x 8

 

Seated Cable row

1/2 stack x 15 (warmup)

2/3 stack x 15

3/4 stack x 12

stack x 10

 

stiff arm pulldown

1/2 stack x 12 x 7

 

DB one arm row

60 x 12 x 3

 

bit of a swolfie post workout lol

 

 

pretty quick back session done in just over an hour, did 20min incline treadmill walk post workout which make for the 3rd cardio session this week, got shoulders and arms tonight, hopefully i would have drooped another kg this week although im a bit hesitant as ive had to change some food sources, the chicken i usually buy has sky rocketed in price so turn have been buying rump steak and lean mince, hopefully hasnt affected too much.

 

 

[Section]

Mate you are an absoulte beast!!! so lean at that size its incrediable!!

 

[rapz]

Mate you are an absoulte beast!!! so lean at that size its incrediable!!

 

thanks man, to be honest im no where near happy.  once i get sub 10% bodyfat i will feel a bit better then come comp time get really peeled *biggrin* 

[rapz]

been a bit of a mixed bag over the weekend so updates....

Training

trained delts and biceps of friday, and end up training chest again on saturday because i caught up and trained with a mate and thats what he wanted to train.  we did german volume training which ive never done, 10 sets of 10 on flat i think i maxed out on 110kg, felt like a pussy lol however im pleased with my strength this far havnt managed to lose any, Db shoulder pressing the 60s and early in the week flat BB bench 200kg for reps so happy in that area.

 

Weight loss / Shredding

In terms of weight loss im down to 125.8kg since last week (127.0kg) so thats a 1.2kg drop which im happy with, after my cheat meal saturday was up around 127-128 *blush*  thats what 7 burritos, block of choc, pack of skittles and ice cream will do to ya haha anyway definitely leaner than 2 weeks ago took some progress pics on sunday, woke up tighter cos of cheatmeal and defnitely noticing more seperation etc and not losing any mass at this point, also can start seeing slight sight of abs *dance4*

 

Diet

I have once again reduced calories slightly changing up a few things so now eating around 3000-3200 cals depending on the day.  have also changed to fish for all my meals this week just to see what sort of change to my physique it might have, every now and again i throw in a red meat meal.  carbs are still about 300g, protein about the 350, and the rest fats.

diet has been really tight through the week until saturday where i have my one cheat meal, which basically turns into a 2 hour window of whatever the f**k i want. will have to control this later on down the line when i start to get into lower bodyfat levels.  

 

Doing this summer competition for a bit of fun is a good motivator, pic i took yesterday, was nice feeling full instead of flat land which is most of the time during the week

[Terrymundo]

GET THE f*ck ON ME!!!

[rapz]

GET THE f*ck ON ME!!!

gobbies brah? no homo

 

[OnlyHuman]

Swolle as *good*

[rapz]

Swolle as

cheers bro! Hope you do well in the summer comp

 

anyway had a hard leg session last night, at times i felt dizzy and a bit sick which was unusual, didnt really do anything out of the ordinary, maybe the lowering of my calories i was feeling it a bit??? lol did a it of voume lastnight, legs were aching last night, had a rough sleep and feel tired today.

 

Seated hamstring curl

1/2 stack x 20

3/4 stack x 15

stack x 15

stack x 16

 

BB squats

have not done a free squat in a while now so decided we would give them a go, realised just how crap my flexibility in my hips are, got out a few good sets though.

60 x 15

100 x 15

140 x 12

180 x 12

200 x 10

 

Hack squats

this is when i started to feel a bit sick and dizzy, sweating like crazy too, just did 3 sets of these pyramid up in weight

4pps x 15

6pps x 12

7pps x 10

 

Leg press

legs are feeling pretty fried at this point so didnt need to go very heavy, just kept the reps high, try bring out some good conditioning in the legs, done 3 sets of 20 reps.

6pps x 20 

7pps x 20

10pps x 20

 

Lying hamstring curl

started off with unilateral for 2 sets then went with both legs for 2 sets pyramid up in weight every set.

1/4 stack x 15 (unilateral)

1/3 stack x 15 (unilateral)

3/4 stack x 12

stack x 10

 

Db stiff leg deadlift

again didnt need to go very heavy, hamstrings were already pre exhausted.

30 x 12

35 x 12

40 x 12

 

Leg extensions

finished off the quads with extensions, same old routing pyramid up in weight for 4 sets.

1/2 stack x 20

2/3 stack x 15

3/4 stack x 12

stack x 10

 

all up over 25 sets today, definitely feeling some deep doms coming on, i misse triceps and calfs last week, so might do a lighter session today with tris, calfs and core and finish with some cardio.

 

[rapz]

this week i have been feeling a bit tired and lethargic, it hasnt affected my training too much just my mood mainly.

i had a mid week weigh in like i usually do to see if things were tracking well, i seem to have put on almost a kg (no biggie) probably water but while being in deficit.

anyway im not too concerned about this, im defnitely waking up leaner day by day so at this point and time im happy with the progress.

trained arms on tuesday, just a light session as i was f***cked from legs and rested weds, and got in a back session yesterday.

 

Lat pulldowns (reverse grip)

1/3 stack x 15 (warmup)

2/3 stack x 15 (warmup)

3/4 stack x 12

3/4 stack x 12

3/4 stack x 9 (fail) drop set 1/2 stack x 8

 

Bent over BB row (reverse grip)

60 x 12 (warmup)

100 x 12 (warmup)

140 x 12

160 x 10

180 x 7

 

Seated cable row

2/3 stack x 15

3/4 stack x 12

stack x 10

 

Bent over DB row

35 x 12 (warmup)

45 x 12

50 x 12

60 x 8

 

Hyper extensions

BW x 20

20kg plate x 12

20kg plate x 12

20kg plate x 10

 

 

Assisted Chin up machine

very slow negatives and holding contraction for 1-2 seconds

3/4 stack x 12 

3/4 stack x 12

3/4 stack x 10

 

finished off with 20min cardio on the bike burnt 300 cals.

 

 

 

 

 

 

 

[rapz]

bit slack on the update side....

 

so traning how been going along nicely, started to see first sign of strength loss in the weekend, felt weak as shit in the chest, had a strong leg session monday and hit arms yesterday.

only lost .5kg compared to last week, but noticably leaner.  i think i went a bit hypoglycemic last friday as hands were shaky and had cold sweats, so went out and brought a bunch of sugary lollies and chowed down, followed up by my regular cheatmeal on saturday.

 

calories atm are between 3100-3300, im hungry all the damn time lol, getting in around 350g protein a day, about 300g carbs and the rest fats, i have been buying whatever meat has been on special as im limited on funds at the moment, so last week was fish, this week is the premium beef mince, but hope to switch back to chicken breast as of next week.

 

i have been taking photos every week since the beggining of my cut, and happy with the small progressions i have made with fat loss, im in no rush and want to do things the right way.  attached a couple of photos, the left is from 3 weeks ago where i uploaded pics to summer comp and the right hand side was taken on sunday.

waist has gotten smaller, and week by week, im getting more seperation and detail in legs, hamstrings are slowly starting to make an appearance which you cant really teall cos of the lighting lol and week by week my abdominal wall is slowly coming out, just want dem abs for the beach baby!! haha

 

 

 

[Leeroid]

Fuarkk! Looking beast, way leaner. Once that initial water weight has dropped, you should be happy with a steady loss of 0.5-1kg a week.

[jimmybro1]

Looks like your back has improved a lot and separation is coming in!

 

[Pseudonym]

^ Wot they say.