Rapz - Getting it in!

[rapz]

Did some posterior chain lastnight..

Deadlifts

60x15

100x12

140x10

180x8

200x6

I felt a slight pain in my anterior delt/trap area its hard to tell :-s i had a look at possibilities over the net and could be a possible SLAP tear?? sleeping was uncomfortable and today overhead movemnts are a bit sore at the moment, not unbearable, but i wont do any pressing movements for a couple of days and see how it feels, otherwise im off to see the physio :nod:

Lying Hamstring curls

10x15

15x15

20x15

20x12

Seated hamstring curls

60x15

70x15

80x12

90x10 (last two were forced reps)

SLDL

60x12

100x12

120x10

120x10

Seated calf raise

40x20

80x20

80x20

120x12

FST-7 seated calf raise 80kgsx12 reps x 7 sets with 20 seconds break

(Fuckin killer :oops: )

Standing calf raise (smith machine)

100x15

140x15

180x12

180x10

Hyper extensions

BWx12

BWx12

BWx12

Spent way too long in the gym lastnight, too much pissing about between sets, i told my gym partner we need to pick up the intensity. i dont lie to spend over 90mins otherwise i feel the intensity slowly goes. again im pissed about this shoulder injury, second time in a row after doing heavy deads ive come away with a niggle (last time was middle back). I definitely feeling it in my hams and calves today, will be doing biceps and triceps tonight and give my shoulder a rest :?

[rapz]

Smashed arms lastnight

Triceps

Rope pull downs

30x12

40x12

42x12

45x10

Machine cable pushdowns

40x15

50x12

60x12

70x12

70x10

Dips

BWx12

BWx12

BWx12

CG Bench

60x12

90x10

100x8

100x8 (2 spotted reps)

Biceps.....

standing curl (camber bar)

30x12

40x12

50x12

60x10 (2 spotted reps)

DB standing curl

20x10

20x10

20x10

DB Hammercurl

32x10

37x10

40x8

Machine concentration curl

20x12

20x12

20x12

Fnished off with a bit of core for 15min as i havnt done this in a couple of weeks. Overall the workout was boss today, had a chat to my training partner and basically said no more pissing about :twisted: breaks were kept realitively short and instensity was good through each set, really feeling it today, shoulder injury from deads felt sweet as through the workout which is a bonus.

Managed to eat 4500+ cals today, i think im growing quite nicely :grin:

[boltsmidgets]

Rapz - simply a beast

Your workouts are insane and full on. I incorporate two HIIT sessions in per week and find these extremely helpful. Will try your 100m sprints HIIT and see how this goes.

[rapz]

Rapz - simply a beast

Your workouts are insane and full on. I incorporate two HIIT sessions in per week and find these extremely helpful. Will try your 100m sprints HIIT and see how this goes.

My fav HIIT is hill sprints! When i cut again i will be sure to include these again :nod:

[rapz]

missed a couple days posting again :doh:

fuggit i hammered delts yesterday....

DB press

20x15

30x12

40x12

42.5x12

45x10

45x8

Smith machine seated press

60x12

80x12

100x10 (1 rep spotted)

105x9 (2 reps spotted) (PB) \:D/

Side raises

10x12

20x12

22.5x10

22.5x8 drop set 12.5x10

Front raises camber bar

30x12

40x12

40x10

40x10 drop set 22.5x8

Rear delt raises superset rope pulls

15x12 superset 15x12

15x12 superset 17x10

15x10 superset 17x10

BB Shrugs

100x15

140x15

180x12

200x12

220x10

smashed this workout!! just over an hour, gym was empty as, just the way i like it :grin: had to get the missus to spot me today as my training partner was away so didnt go as heavy as usual on the pressing movements. Felt pretty strong in the smith machine press and hit a PB. have had a week off delts as i injured my shoulder doing deads last week so i think the time off was good. I was sick as a dog on saturday, stayed in bed till literally 5pm thats when i started eating!!

however recovered well and overall had an awesome workout and got it done :nod: managed to down 4500 cals and scored some cheap venision patties from the butcher

[rapz]

dominated the tits yesterday along with triceps @ the new cityfitness in CHCH whoahh what a gym.

BB incline press

60x15

100x12

120x10

130x8

140x6 (1 forced rep)

140x6 (2 forced reps) PB \:D/

DB incline press

30x12

40x10

50x10

60x6 (1 forced rep)

60x6 (2 forced reps)

Db incline fly

22.5x12

30x12

35x10

40x8 drop set 22.5x5

After this chest felt pumped and gassed as f*ck, usually would do one more isolation movement but moved onto triceps

Dips

BWx12

BWx12 (2 spotted reps)

BWx10 (1 spotted rep)

Rope push downs

40x12

50x10

60x8

60x8

straight bar push downs

100lbsx15

140lbsx12

180x10

180x10

WORKOUT DONE

As mentioned above went to the new Cityfit in CHCH, by far the best gym ive seen come out of this place in a good while. Love the fact i could really push myself with the heavier DBs as most gyms here dont go past 50kg, hit a PB on BB incline which im pleased with. Triceps were already fatigued from chest so i didnt really need much more to hammer them :nod:

On a side note got to see Steve Orton training in the gym, never seen him before but feckin heck the guys a beast :shock: good way to keep me motivated.

[rapz]

Did some posterior chain stuff yesterday, decided i wouldnt do deads as this could aggrivate my shoulder instead i did rack pulls and it didnt feel too bad. I usually hit hamstrings and calves alongside some movement to work my lower back/spinae erector muscles.

Lying hamstring curl

30x12

40x12

45x8 drop set 30x8

45x8 drop set 30x8

Romanian DLs

60x12

100x12

120x10

140x7

Standing Hamstring curl (single leg)

30x12

40x12

50x11 (until failure)

50x11 (until failure)

Seated hamstring curl

60x12

70x12

80x10

Rack pulls (knee height)

100x12

140x12

180x10

220x8

240x5

240x3

Seated calf raise

40x20

80x20

80x20

80x20

Standing calf raise (smith machine)

100x20

140x15

180x12

210x10

140x20 (finished off with some high reps to fill the muscle with blood) :grin:

workout took about 90mins all up, rested a bit more between hamstring sets as sometimes i felt i had a lower back pump going on. hamstrings is definitely a very weak area as well as calfs so i like to incorporate both high and low rep exercises to hit the different fibres.

again eating was good today, ran out of freckin whey protein so had to stop off and that musashi shit which tastes like shit! still managed to consume 4500cals+ and weighed myself at the gym at night time which i dont usually do and scales read 121.1kgs :shock: :pfft:

[rapz]

weighed my self yesterday morning when i first got up was 118.6kg so since last thursday i have put on around 500g of mass

managed to hit a back session today again at cityfit in chch. did a range of movements to warm up until some machines i wanted became free.

widegrip lat pulldowns

105x12

120x10

140x8

140x6 drop set 90x6

hammer strength pulldowns

2ppsx12

2.5ppsx10

3ppsx8

3ppsx8

lying T-bar row

2platesx12

3platesx10

4platesx8 (1 forced rep)

4platesx8 (2 forced reps)

One arm DB row

45x12

60x11

60x10

60x8

BB bent over rows (underhand)

60x12

100x10

120x9

form was getting a bit shoddy in the last few reps, my back was pumped as f*ck from one arm rows :oops:

Rack pulls

100x12

140x12

180x10

220x8

260x3

gradually worked up to getting heavier and heavier on the rack pulls. i did not know whether to use a controlled bounce at the bottom of the movement or to lay the weight stationary again i used both techniques but as i got heavier used more of the bounce. ive read and viewed different arguments and videos. if anyone knows the correct tech please feel free to chime in :nod:

enjoyed todays workout saw an old friend who i use to play league with who is now bodybuilding and told me he won his class in south island. this made me get itches to want to compete. he told me ive got a decent base already. just enjoying training and the nutrition side of things at the moment but will be talking with him in the future when i wanna get serious about competing.

managed to get an an extra meal today so would have sent me well over 5000 cals. i always eat a bit more on back and legs day.

[maccaz]

Rack pulls

220x8

260x3

jeez mate thats intense!

what is your max deadlift from the ground?

[rapz]

Rack pulls

220x8

260x3

jeez mate thats intense!

what is your max deadlift from the ground?

Have never done a one rep max bro, doing 200kg for reps at the moment il try a max one day :wink:

[rapz]

Again I was lazy over the last 4 days not logging my progress, jut had trouble getting access to a computer..

Anyhow in the few days I managed to get in I hit delts/traps on Friday. Nothing out of the ordinary really. I’m getting stronger in both the compound movements as well as various isolations. Managing to push out some good reps and sets of seated press with the 50kgs DBs of around 6-10 reps.

Felt strong in both front and side raises where I managed to get upto 25kg DBs.

Did some shrugs to finish off slowly working up to a PB of 270kg for 8 reps \:D/.

Hit legs on Saturday (quad focus) again managed to get into City fitness in CHCH and made use of the different equipment. Did BB squats first, started off at 100kgx15 the 140kgx12 then up to 180kgs which were my heaviest sets. Last 2 sets did 6 reps of 180kgs (spotted for 2 reps).

Moved onto V-squats which ive never had the luxury to do and again worked my way up to my heaviest set which was 270kg for 6 (knees wrapped). Moved onto leg press, by then legs were really feeling it, didn’t break any records on here that day. Worked my way up to my last set in which I did a triple drop set like this… 480x4,360x5,280x8 :puke:

Moved onto walking lunges for three sets, and then really smashed the quads by finishing off on leg extensions for 3 drop sets.

I did extend my breaks a wee bit more between sets in the compound movements, I felt I re gathered enough energy to perform a maximal effort during the set :nod:

I rested from lifting yesterday managed to do 30min of light cardio which I will be doing more of since im finding it hard to tie my shoes hahahaha :oops:

I indulged a bit over the weekend, got me an Angus burger yesterday and went to this awesome sushi café and got loads of teriyaki chicken (was the goods). Nutrition seems to be a bit more relaxed in the weekend, but I always hit my macros and caloric requirement, still aiming for 4500+ cals per day.

Happy as, lookin joocy :grin:

[rapz]

Hit chest, biceps and triceps tonight as i missed biceps last week

Awesome session, short hard and intense....

DB incline press

30x15

40x15

50x12

60x10 (2 reps spotted)

60x8 (2 reps spotted)

Hammer Strength seated press

2 platesx12

2.5 platesx10

3 platesx8 (1 rep spotted)

3 platesx7 (1 rep spotted)

Incline DB fly

25x12

32.5x12

37x10

40x8

Dips (tricep focus)

BWx12

BW+20kg plate x10

BW+20kg plate x9

BW+20kg plate x8

Tricep pressdown machine

cant remeber the weight just went by feel really did three working sets, i think it was 130kgsx 12 reps with about the last 2 reps spotted.

Triceps extension machine

20kgx15

40kgx12

60x10

60x10

Biceps preacher curl machine

30x12

40x12

60x10

70x8

DB standing curls

20x12

22.5x10

25x8

Concentration curl machine

cant remember the weight on this either, just went by feel again we did single arm sets for around 10-12 reps i think my heaviest set was 72kgs??? although im not 100% sure.

Massive workout but it felt good and intensity was awesome, definitely one of our better workouts. manage to get in all of my macros and calories, just about to make my post workout meal for the day 350g chicken breast and some chili beans! \:D/

[rapz]

Got in a back session yesterday

Wide grip lat pulldowns.

performed 3 warmup sets and 2 working sets progressively getting heavier

working sets were 120kgx8 then 130kgx5 then drop set to 90kgx8

Hammer strength pulldowns

pretty much same deal as the pull downs, worked upto 4 plates per side on my working sets, fucking making faces like im constipated

Lying T-bar rows

Again same deal, getting heavier as i get to my working sets which i did 2 sets and again a drop set. working sets were 4platesx10 reps and 5platesx 6 reps drop set to 4 plates and dropped again to 2 plates :oops:

One arm rows DBs

50x12

60x10

60x10

Smith Machine Row

60x15

100x12

140x12

Rack pulls

By this time im feeling pumped as epecially in my lower back so i started off fairly light and worked up to my heavier sets.

100x12

140x12

180x10

220x8

260x1

i was feeling great with 220kgs, then jumped up too much (260kgs) and as soon as i picked the bar up i was like fuaarrrkkkkkk!!! ended the workout there with the 1 rep, overall felt pretty good, back was tight and got a little niggle in my lower back today, nothing too major, day off they gym, was supposed to do a light cardio but decided to rest :grin:

eats are on track smashing 4500+cals a day feeling full, i do feel like i have put on a bit of fat but that was expected, loving this bulk at the moment.

[rapz]

after a days rest got in some hamstrings and calves yesterday

started off the workout with SLDLs, lower back was still feeling a bit tight from the other day so throughout today's workout i decided to pyramid all of my weights, in addition keep my rep ranges just a wee bit higher than usual just to change things up for a week, this really got the blood flowing into the muscle.

SLDLs

Bar(20)xlots

60x15

80x15

100x12

120x10

140x8

Walking lunges (with DBs)

20x12

22.5x12

22.5x12

really tried to focus and squeeze my hams,glutes in this movement.

Lying hamstring curl (single leg)

10x15

15x15

17.5x12

17.5x12

Standing Hamstring curl

35x15

45x12

45x12

45x12

Standing calf raise (smith machine)

60x lots

100x20

140x20

180x12

200x10

Seated calf raise

40x20

60x20

80x15

100x10

120x8

Workout done....

as i said before kept the rep range above the usual today, felt more of a pump throughout the workout, hammies are feeling it today :nod: back at my usual gym for the next few weeks until my membership finishes then will most likely join Cityfitness.

I thought i would add, big things are planned for this year, a friend of mine doing BBing suggested his trainer that helped him prep. Shane Elsey from Fitness Canterbury, have heard some good stuff about him so i will be contacting him shortly and getting things on the road as i want to compete in my first novice show this year

I will also throw up some progress pics after tonights session, hitting delts tonight and cant wait.

Nutrition is on par at the moment, caloric intake hasnt changed just yet. however weight has not changed since last week, i will give it one more week, then might have to bump up the cals a wee bit.

[Leeroid]

Looking forward to seeing your progress this year man!

[rapz]

Looking forward to seeing your progress this year man!

cheers bro, shits gonna get serious soon, if you know what i mean :wink: , i cant wait!

Anyhow time to rant.......

again i didnt log in my journal in the weekend......

manage to workout arms on saturday......

also went to a wedding and got pissed which im really f**ked off at myself for doing......

sunday was hungover which didnt help.......

what follows with a hangover is shitty eating, although i would have manged to get some decent protein carbs an fats in i still felt the sources of foods were not good choices.....

was ment to throw some progress photos up which i will do today.

today still feeling like arse! and its legs day looking forward to punishing myself for my sins in the weeknd, i hardly ever drink anymore so just gotta get on with it and keep moving forward :nod:

rant over.......

[rapz]

[jimmybro1]

As you mentioned I think Quads and Back needs bring up. Hamstrings seems to have a good sweep on the side poses.

Also your posing needs a lot of work. When you do rear poses and spike your leg only bring your leg back 2-3 inch gives allows the sweep of the quad to be seen more.

Also on front double bicep don't bring your legs together makes you look narrow, flaring them gives illusion of width, also having a sight bend. It's hard to critique posing over text.

Over all looks like progress has been made, your bulk your gotta have a bit of a gut! I wouldn't be to worried about it at the moment.

[rapz]

As you mentioned I think Quads and Back needs bring up. Hamstrings seems to have a good sweep on the side poses.

Also your posing needs a lot of work. When you do rear poses and spike your leg only bring your leg back 2-3 inch gives allows the sweep of the quad to be seen more.

Also on front double bicep don't bring your legs together makes you look narrow, flaring them gives illusion of width, also having a sight bend. It's hard to critique posing over text.

Over all looks like progress has been made, your bulk your gotta have a bit of a gut! I wouldn't be to worried about it at the moment.

thanks JB, appreciate the constructive criticism :nod:

tbh bro i dont have a clue how to pose and wouldn't know where to start lol i suppose i should have a look on youtube and how to do these properly.

Ive split up my leg days with a quad and hamstring focus, so tonight is quads, something im trying desperately to bring up, hopefully in time i can balance this out.

been hitting my back really hard, only once per week, seeing small amounts of progress there so im happy.

[rapz]

so i hit legs tonight with quad focus,

warmed up on the bike for 5mins and did some stretching... then moved on to single leg leg extension for 4 sets to warm up my knees and pre-fatigue the muscles... i didnt work to failure, jsut so i was struggling by the 10-12 rep

single leg leg extensions

50x12

60x12

65x12

65x10

i moved onto back squats, i was going to do front squats but thought i would leave that unitl my 2nd movement, i progressively got heavier unitl i reached my working sets (sort of pyramiding up) which i have been doing with all of workouts for the last couple of weeks until i get to my heaviest weight and perform 2-3 working sets. again i dont go to complete failure until the working sets. knees were a bit sore today so i used the wraps during heavy sets.

Squats

60x15

100x15

140x10

160x8 (1 rep spotted)

180x8 knees wrapped (2 reps spotted)

180x6 knees wrapped (2 reps spotted)

moved onto front squats on the smith machine, i still havnt got the form down pact with this, feels like the bar is fucking choking me! i just need to get use of placing it in the right area, i got nice and deep with this exercise and really felt it hit the outer sweep.

front squats (smith machine)

60x12

100x10

120x8 (2 reps spotted)

120x8 (2 reps spotted)

160x8

onto the leg press, again pyramid my weight until the working sets, used knee wraps on my heavier sets, my legs were really feeling it by now and i felt all the alcohol i drank on sat (which wasnt much, bt enough to get me pissed! lol) pouring out.

leg press

210x12

330x10

410x10 knees wrapped

460x8 knees wrapped 1 rep spotted

500x6 2 reps spotted

lastly finished off back on the single leg leg-extension to really blast teh quads

single leg leg-extension

50x12

60x12

65x10

65x10

workout done!!!!! :cry:

workout was about 90mins long.....i was certainly crawling out of the gym tonight, felt all the shit from the weekend come back and hit me. im just glad i got through it, and back on track this week :nod:

eats and macros have been good, keeping up my 4500cal intake and im off to get some much needed zzzzzzzzz after a long day.

[rapz]

Yesterdays workout was quite a big one...

i promised myself i would work abs this week as i haven't done in almost two weeks, so i hit chest first for several exercises then did some ab work for about 15mins then went back and finished on triceps, was in the gym for just over 90mins in total, don't like spending that long in the gym but shits gotta get done.

My sleep hasnt been the best, im pissing like 5-6 times a night, probably cos im drinking about 12L of water a day!! i just love sipping on water however its causing me to have broken sleep patterns and i dont feel the best in the mornings.

Anyway chest was up first..

BB flat bench

60x20

100x15

120x12

140x10

160x6 (spotted 1 rep) PB \:D/

160x6 (spotted 2 reps)

In the past i have gone up to 180kg for flat bench for reps but i feel my form in the past was no where near as good as it is now so i consider the above a PB, i rarely do flat bench anymore i focus more on incline.

DB incline press

50sx12

50x10

50x8 (1 rep spotted)

50x8 (2 reps spotted)

since the DBs in this gym dont go heavier than 50s to increase the intensity i only breaked for about 30-45secs, shit it was hard :oops:

DB incline fly

27.5x12

32.5x12

32.5x10

32.5x10

Cable fly

20x12

20x12

20x12

Did my 15mins ab work......

...came back and punished triceps

close grip bench (smith machine)

60x12

100x10

120x8

140x6

Rope pulldown thingy

40x10

40x10 (2 reps spotted)

40x10 (2 reps spotted)

straight bar push downs

45x12

50x10

60x8

Triceps were already pre exhausted from chest so didnt need much more to really work them. decided to go heavier for triceps this week, where usually il try and go for more of a pump hitting 12-15reps unless its a compound movement in which stick to around 6-10.

i was really taxed after this workout, went straight to the BP station brought a Moro and a couple of musashi shakes which had about 60g of protein :evil: as i ran out of whey. had a huge dinner, went to pak n save brought a whole chicken almost downed it all and a can of chilli beans (weird fetish i have with these) and some coleslaw and that was that! :pfft:

[genetic freek]

Big & solid.

I have seen alot of big guys like yourself - wasted in my opinion by bad conditioning on stage.

I think you would struggle to bring in your legs come comp time.

[rapz]

Big & solid.

I have seen alot of big guys like yourself - wasted in my opinion by bad conditioning on stage.

I think you would struggle to bring in your legs come comp time.

Too true GF

i effin hate my legs, im really making a big effort to bring them up while im doing this bulk/off season stuff.

When i did my last diet, separation in my quads wasnt too bad, hamstrings were rubbish though, thats why ive split up my leg days.

When i eventually do my first comp i will need someone experienced to help me bring up these weaker points.

[rapz]

Got in a good back session last night, body is feeling pretty wrecked today, legs, chest and back are DOMS'd as f**k! will be resting for today and possibly tomorrow.

Started off....

Wide grip lat pull downs.

couldn't remember the weight, i know i just pyramided up until i did 2 working sets of the whole stack which is 130kgs i think? pumped out 8 reps on each set (2 forced reps).

Close grip underhand pulldowns.

I love this exercise, i really feel it hits my lower lats opposed to the wide grips. first set was 100kgx10 then 105x10x2, after this lats got a huge pump on :pfft:

T-bar rows.

same as before, i pyramid my weight, did 2 working sets all up first one was 6plates x 10 and last one was 7 plates x 8, one of my favorite rowing movements and felt strong.

Seated row (machine) wide grip

i only did this cos the machine we wanted was taken up by these 4 idiots just chatting and not really doing anything :evil: anyway did 3 working sets really focusing on squeezing the heck out of my middle back and lats. all sets were 80x10x3

Smith Machine row

watched a video of Darryn Onekawa doing this so decided to give it a whirl last week. absolutely loved it. it gives me the ability to really focus on contraction and controlling the weight while going heavy as possible, especially when your fatigued. worked up to two working sets of 140kg x8 reps, happy with that.

Rack pulls

because the supports don't go below the knees, they start at just above knee height i could go a bit heavier today, or more or less get more reps out. started off with 140kgx12 moved on to 180kgx10 the 220x8 then 260x6 for 2 sets.

Finished.

big workout yesterday, sleep aint been the greatest, so have decided to take 1-2 days off to recover my strength and eat harty :pfft:

[Android]

Big & solid.

I have seen alot of big guys like yourself - wasted in my opinion by bad conditioning on stage.

I think you would struggle to bring in your legs come comp time.

agree with GF

got a reasonably small waist though from side on....it's a start.

I kinda think your Legs are good for powerlifting, they're big and round. Would just try and get a bigger sweep, make the tear-drop stand out.

front lat pose looks....feminine. stand with your legs a little apart so judge can see how far down your inside leg your Hammies are developed.

follower +1 8)