Rapz - Getting it in!

[nate225]

Solid volume on back Rapz!

i love high volume in general nate, dont know if its a mind thing but i feel i dont do enough if ive still got plenty of energy left.  on top of that my back is whats lagging, so i make sure i hit it hard.

 

I did heaps of high volume (20 working sets per body part) in the off season and found it great. Just prior to dieting I started a HIT type approach based on Yate's style of training, which I also got good results from. Good to mix up and change I reckon. Currently with dieting I do a hybrid of the two, hard n heavy with limited working sets on initial exercises then into more volume for latter exercises.

[rapz]

 

Solid volume on back Rapz!

i love high volume in general nate, dont know if its a mind thing but i feel i dont do enough if ive still got plenty of energy left.  on top of that my back is whats lagging, so i make sure i hit it hard.

 

I did heaps of high volume (20 working sets per body part) in the off season and found it great. Just prior to dieting I started a HIT type approach based on Yate's style of training, which I also got good results from. Good to mix up and change I reckon. Currently with dieting I do a hybrid of the two, hard n heavy with limited working sets on initial exercises then into more volume for latter exercises.

yea fully!, i love yates HIT type training, i throw it in every now and again as well.  sounds like we train similar styles, always mixing it up *biggrin*

 

 

[rapz]

Hit some delts and abs yesterday, 

 

started off with some DB presses, worked up to the 60kg DBs which is a PB for me. did a couple of warm up sets then into it.

20x12

30x12

50x12

55x12 ( 2 forced reps)

60x8 9 (2 forced reps)

 

moved onto hammerstrength press, worked upto 3pps.

2pps x 12

3pps x 10 (spotted for 1)

3pps x 10 (spotted for 2)

3pps x 10 (spotted for 4) feeling fatigued *blush*

 

next up we did DB lateral raise, did 1 arm (side) at a time.

15 x 12

20 x 12

20 x 12

20 x 10

 

Rear DB laterals ( incline bench) used the bench yesterdeay so i could concentrate on just hitting the rear head instead of trying to blance myself etc.

15 x 12

20 x 12

20 x 12 drop set --> 15 x 10 drop --> 12 x 8

 

Pec deck (rear delts) super set with seated lateral raise machine, i love trying out all these new machines since shifting gyms, the variety is great. did some higer reps and chsed the pump lol

1/3 stack x 20 SS 1/3 stack x 20

2/3 stack x 15 SS 2/3 stack x 12

3/4 stack x 12 SS 3/4 stack x 12

 

DB front raises on incline bench, by the time i got to this exercise my delts were fried, didnt need to go too heavy to feel it

10 x 12

15 x 10

15 x 10 drop set 10 x 10

 

To finish off did about 8 sets of abs that included the ab chair thing and some hanging leg raises, energy levels were good, consumed about 4500 cals yesterday so i wasnt short of energy.  weighed myself yesterday morning and sitting @ 133.2kgs.  was going to do a bit of light cardio, but the workout was very intense and i sweated like a pig so i told myself that was my cardio hahaha

Arms session tonight, havnt hit arms directly for almost 2 weeks now.

 

 

[Terrymundo]

pressing 60kg DBs!? STFU*shok*

 

yeah-ya arms day. what absurb weight you going to curl?

[rapz]

pressing 60kg DBs!? STFU*shok*

 

yeah-ya arms day. what absurb weight you going to curl?

lol my arms are weak *cray2* my elbows start to get too niggly if i go too heavy.  you be there blasting guns as well?

[Terrymundo]

ARMS DAY BABY!!!! yup me and young fulla going to smash out bis and tris today. im looking forward to tricep vascularity*dirol*

[rapz]

making another return *aggressive*

 

ive been stuck on that gh15 forum so posting between 2 forums got tiring, but have decided to stick here for now.

 

so i have decided i will give cutting another go in 2-3 weeks.  lately i havnt been counting calories, macros etc.  just eating when im hungry which is usually every 3-4 hours and eating until im satisfied.  usually il get in 4-5 meals a day and im more comfortable with this approach opposed to force feeding.

this morning i weighed in at 131.6kgs, in the day its not unsual for my weight to fluctuate by 3-5kgs.

come diet time il tighten things up a bit, but just going to go with a slower approach this time, i have no time frames or deadlines to meet, but it would be nice to get 6-7% BF come december.

took a few pictures after dinner lastnight

 

[nate225]

UNIT!!!!!

Looking swole as Rapz! KUTHW

[Terrymundo]

How funny is 21 jump street?

[Leeroid]

Mean pics bro! Looking massive

[Gym rat]

very mean pics bro and looking massive

[jimmybro1]

Looking really thick Rapz and your legs are monstrous! *shok*

 

[rapz]

UNIT!!!!!

Looking swole as Rapz! KUTHW

thanks nate bro means a lot coming from you, mirin the progress by the way your looking sick!!

How funny is 21 jump street?

21 jump street is the goods bro cant get enough of it lol

 

Mean pics bro! Looking massive

 

very mean pics bro and looking massive

thanks bros, you can never get too massive right?*wink*

 

 

Looking really thick Rapz and your legs are monstrous!

 

thank brother, theyve probably the most improved bodypart of this bulk/off season, although finiding a decent pair of jeans is now a mission in itself lol

[Pseudonym]

Daaaammn!

finding a decent pair of jeans is now a mission in itself

Not that my legs are anywhere near yours, but I can sympathise. I recently discovered the joys of stretchy denim. Finally I have pants that can fit my waist AND my quads. I'd always thought that this material was what fat old ladies wore, but now I'm totally a convert... 2% elastic FTW!

[DCYPL]

O.O

broooooooo....

A work collegue of mine peeped over my shoulder. I said, "this dude is 130Kg +"

He looked like someone punched him in the face.

*shok*

 

Good job man...dayum

[rapz]

Daaaammn!

finding a decent pair of jeans is now a mission in itself

Not that my legs are anywhere near yours, but I can sympathise. I recently discovered the joys of stretchy denim. Finally I have pants that can fit my waist AND my quads. I'd always thought that this material was what fat old ladies wore, but now I'm totally a convert... 2% elastic FTW!

damn i hear ya Pseu, denim stretchys are my new favorite, alothough i still look pretty silly in tight ass jeans lol

 

 

O.O

broooooooo....

A work collegue of mine peeped over my shoulder. I said, "this dude is 130Kg +"

He looked like someone punched him in the face.

 

Good job man...dayum

lol cheers brother, i even stun myself sometimes with how far ive come, onwards and upwards ay!

[rapz]

killed a decent back session lastnight

 

lat pulldowns

did 4 working sets with these basically working up to the full stack for 10 reps, didnt really want to do anything less than 10 reps, ensures a mean pump as well.

BB rows

did 1 warm up set 60kg x 10, then 3 working, 130 x 10, 140 x 10, 160 x 8, was happy with the 160kg especially after my lower back has been giving me grief lately, could have gone one more set but left it there.

Hammerstrength reverse pulldown (unilateral)

did 1 arm at a time, did 3 working sets and worked up to 3 1/2 plates per side could have gone heavier but wanted to keep decent form and didnt have a spotter.  did a huge drop set at the end from 3.5 plates down to 2 plates then 1 plate until failure.

DB row

went straight for the 60kgs which is our heaviest DB, did 3 working sets of 12 reps.

Seated row

completed 3 working sets of 6-15 reps, last set was a bit too heavy and only got out 6 reps of the full stack.

Stiff arm pulldown

nothing special here and no crazy heavy weight. i just like this exercise to really isolate the lats, 4 working sets 12-15 reps.

hyper extensions

just did 3 working sets to work the lower back a bit more, just used a 20kg plate and repped out.

done and dusted in just over an hour, off to hit delts soon.*new_russian*

[rapz]

got in a decent leg session last night, i usually prefer high volume and higher reps with legs (12-20) range as i feel they respond quite well to this sort of training.  but once a every few weeks, il have a heavy session and lower the reps (8-12) a bit and work on strength and hypertrophy, and last night was that night *crazy*

 

Seated hamstring curl

started off on this to get the hammys going, did a couple of warm up sets then 3 heavy working sets.

1/2 stack x 20 (warmup)

2/3 stack x 15 (warmup)

3/4 stack x 12

stack x 12

stack + 10kg x 10

 

Hack squats

moved onto hack squats, like the seated curl, did 2 warmups then into heavy working sets.  stoked that i got a personal best for the hacks, got more reps out than i usually would.  i always add wraps when i get to 6 plates just cos of my dodge knee.

2pps x 10 (warmup)

4pps x 10  (warmup)

6pps x 10

7pps x 10

8pps x 10 PB

 

SLD

used dumbells for this movement, did a warmup with the 25kgs then moved to 35kgs and my back started to get a bit sore which pissed me off so i left it after 2 sets.

25 x 12

35 x 10

35 x 10

 

Leg press (unilateral)

havnt done a single legged leg press in ages so thought i would give it go and it was tough.  did one warm up set, then 3 working.

1pps x 12 (warmup)

3pps x 12

4pps x 12

5pps x 10

 

Lying hamstring curl (unilateral)

im enjoying doing one leg at a time with this movement, ensures im working both hammies equally. i sort of forgot the weight i did, but did 1 warmup, then 3 working again.

1/4 stack x 12 (warmup)

1/3 stack x 12

1/2 stack x 10

1/2 stack x 8

 

Walking Lunges

I just grabbed the 22.5kgs DBs and strided out till it burnt *biggrin* did this for 3 sets and i was begging to die.

22.5 x 24 paces x 3 sets

 

Leg extensions

finished off blasting my quads with some heavy leg extensions.

1/2 stack x 12 (warmup)

3/4 stack x 12

stack x 12

stack + 10kg x 11

 

decentsession lastnight, all up took just under 90mins, on the way home brought some of those liquid egg whites from Zeagold which are awesome!! had 500mls of that with a can of pineapple all blended up nom nom nom *good*

 

 

 

 

 

[AZIDE]

ive been stuck on that gh15 forum so posting between 2 forums got tiring, but have decided to stick here for now.

what subforums you reading there? i go on but mostly just to read the "Questions and answers about whores" one

[rapz]

 

ive been stuck on that gh15 forum so posting between 2 forums got tiring, but have decided to stick here for now.

what subforums you reading there? i go on but mostly just to read the "Questions and answers about whores" one

Lol yea i saw your name somewhere there, didnt know  if you were active very much, i read a bit of everything bro.  When i posted pics of me natty, lots of people got butt hurt and said i was bullshitting, dunno why cos i wasnt lying lol

They all seem to lick gh15's arse and no one really has a mind of their own, what he says goes.  Anyway still some interesting reads on there which is helpful info.

[rapz]

chest & calves lastnight

 

Hammerstrength incline press

since moving gyms ive been taking advantage of all the hammerstrength machines and really enjoying them, something different from doing barbell and Dbs all the time.  worked upto 5pps which i havnt done before i dont think?? i had a spotter so having a bit of an assist was handy.

1pps x 12 (warmup)

2pps x 12 (warmup)

4pps x 12

4.5pps x 10 (2 reps assisted)

5pps x 6 (2 reps assisted)

 

DB incline press

decided to stick with incline movements for today, i usually get problems with my rotator cuff with flat movements on chest.

35 x 12 (warmup)

50 x 12

60 x 11

60 x 8

 

DB incline flyes

feeling strong today, got upto the 45s for flyes which i i dont hink i have done before on the incline so i was stoked *dance4*

25 x 12 (warmup)

35 x 12

40 x 12

45 x 10

 

Pec Dec

finished up with 4 sets with minimal rest just to get a huge pump and fill the chest up with bloodness lol

2/3 stack x 12

3/4 stack x 12

stack x 12

stack x 10

 

finished chest in about 40min, then moved onto some calfs.

seated calf raise

1pps x 20

2pps x 20

2pps x 20

2pps x 15

2pps x 15

1pps x 20

 

Standing calf raise

1/2 stack x 20

3/4 stack x 20

stack x 15

stack x 15

1/2 stack x 20

 

completed the workout just over an hour, went and did 20min of light cardio on that seated bicycle thing, went home smashed 500ml egg whites with can of pineapple and 2T of honey, dinner was 2.5 cups of rice with 400g of chicken and sauces and was in bed by 9.30am - feeling awesome *i-m_so_happy*

 

[Shutupandsquat]

That's a god damned strong chest *shok*

[rapz]

That's a god damned strong chest

thanks bro! love the chest! lol

anyway another update for a week....

Overall ive lowered the volume a bit on each of my workouts with the exception of legs and back which i like to hit pretty hard.  my body is thanking for it and recovery is heaps better and strength gains are decent as well.

some of my strength increases i was happy with lastweek.... managed to get 170kg for 8 reps on BB rows, 60kg DB shouder press for 8.  getting stronger in a lot of my isolations as well which just compliments the big compounds imo, managed to hammercurl the 45kg DBs fro 10, lateral raise 27.5kg DB for 10 and usually usimg the full stacks on hammie curls and leg extensions etc.

Ive got about 2 weeks until i start my cut, still sitting around 130-132kg, so plan to keep it here until i cut.

lastnights workout killed me, what didnt help is i went out and drank on a fricken sunday, and i hate drinking lol oh well gotta live sometimes.  one thing i did realise though is lifting and drinking definitely dont mix.

legs lastnight....

 

Lying hamstring curl

1/3 stack x 15 (warmup)

1/2 stack x 15 (warmup)

3/4 stack x 12

3/4 stack x 12

stack x 10

 

Smith Machine squats (narrow stance)

1pps x 12 (warmup)

2pps x 12 (wamrup)

3pps x 12

4pps x 12

5pps x 5 drop set --> 4pps x 5 --> 3pps x 6 --> 2pps x 6 --> 1pps x 8 *diablo* (felt like a badass after this set, legs were on fire, back was hella pumped lol)

 

Seated Hamstring Curl

1/2 stack x 12 (wamrup)

3/4 stack x 15

stack x 13

stack + 10kg x 12

 

Leg press

5pps x 20

7pps x 20

9pps x 20

11pps x 15 drop set --> 9pps x 6--> 7pps x 6 --> 5pps x 8 --> 3pps x 8 *wacko* (just about to vomit/cry/die) lol

 

Leg extension

1/3 stack x 12 (wamrup)

2/3 stack x 12

stack x 12

stack + 10kg x 11

 

absolutely wrecked after this, soaked in sweat, limped to my car and home to a feast!!

took this pic last week of current condition..

 

[DCYPL]

....

 

Curling the 45's....

 

.....

 

Is this real life?

[rapz]

....

 

Curling the 45's....

 

.....

 

Is this real life?

lol i feel like a bit of an idoit doing it actually, like i should be on one of those gymmeme videos...

i dunno i just like the challenge i suppose *biggrin*