Rookie: Road to rippedness and first comp

[Rookie]

Light weight! Yeah buddy!

WOOOOOOOOOOO! AINT NOTHING TO IT BUT TO DO IT!

Big Tom is back in da house, about F==ING TIME Pseudonym!

[HarryB]

Good workout man, what I would suggest and feel free to say whatever about this is that you don't double on exercises through the same plane. Example would be after you have done db lateral raises you needn't do machine laterals as well. After 10 sets of dumbell laterals your medial delts would have been fried so then doing the same movement again with a machine seems redundant.. especially in the growing phase you are in at the moment. Maybe if you were doing a much lower volume then hell yes do it but after 10 sets I would have called in quitting time on my delts lol

Definitely alternate exercises from week to week that affect the same plane though. I mean you wouldn't do bench press and flat db press in the same workout but you would definitely do one one week and the other the next.

[Dr Squat]

Good workout man, what I would suggest and feel free to say whatever about this is that you don't double on exercises through the same plane. Example would be after you have done db lateral raises you needn't do machine laterals as well. After 10 sets of dumbell laterals your medial delts would have been fried so then doing the same movement again with a machine seems redundant.. especially in the growing phase you are in at the moment. Maybe if you were doing a much lower volume then hell yes do it but after 10 sets I would have called in quitting time on my delts lol

Definitely alternate exercises from week to week that affect the same plane though. I mean you wouldn't do bench press and flat db press in the same workout but you would definitely do one one week and the other the next.

For what it's worth, I tend to agree. Forge as much as you can out of the 10 sets and then maybe hit rear delts? Or maybe do 6 dbs and 4 cables?

[Rookie]

Cheers HarryB and Doc! Yeah the 10 sets method fried them hard :shock: Get what you're saying, and totally understand since I wasn't able to do much on the machine since I was so screwed from the 10 sets..

I'll stick to the 10 sets method and bring the machine in later on, your method seems to work very well on the side delts in terms of pump and feel.

Yesterday was arms:

Intensity: 4- Work rate wasn't bad, strength has gone up a little (increased the weight). Just finding what works better for me in terms of feel etc. Straight bar BB curls- like them atm, very good hit on the bi's. DB curls too- hit a PB on them, and just everything else in general "felt" good.

Planning: 4- Didnt have clear goals in mind and was going to base my session on how I felt at the time. Nutrition was ok.

Execution: 4- Took a bit of time to get things done, but after the CGBP things went well (work ethic and flow wise).

Arms:

CGBP: 60x10, 70x8, 85x4 PB, 85x3 PB- these werent bad, my delts were quite rooted from Thursday and felt harder to press, but still happy with things.

Skullcrushers: bar+17.5x10, bar+17.5x10, bar+20x9, bar+20x8- these were good, doing 2 sets of 17.5 most likely impacted my top sets :doh: will keep that in mind for next time.. Might take bigger jumps

superset with:

BB curls: 35x10, 35x10, 40x10 PB, 40x9 PB on second set

Pushdowns: 50x12, 50x12, 60x8

superset with:

DB curls: 15x10, 20x8 PB, 20x8 PB

Nautilus tri ext: 60x12, 60x10, 60x10- these were awesome, just kept the weight lighter to allow for reps and better feel.

superset with:

Nautilus Bi curls: 70x15, 80x10 PB, 80x9- Insane pump on this superset, drained that last bit of energy I had left.

All in all it was a good session, might consider switching to rope pushdowns soon.. Will see how I go on the CGBP for the next month or two and will analyse progress as I go and change things as necessary..

Just focusing on getting stronger each week, especially on the movments that matter the most.

[Dr Squat]

CGBP: 60x10, 70x8, 85x4 PB, 85x3 PB- these werent bad, my delts were quite rooted from Thursday and felt harder to press, but still happy with things.

I think you should consider changing the movement bro. Gettng 3 or 4 reps is a bit low IMO. Time for a physical and mental break. Floor presses?

[Rookie]

CGBP: 60x10, 70x8, 85x4 PB, 85x3 PB- these werent bad, my delts were quite rooted from Thursday and felt harder to press, but still happy with things.

I think you should consider changing the movement bro. Gettng 3 or 4 reps is a bit low IMO. Time for a physical and mental break. Floor presses?

Yeah mate CGBP has been still for a while.. Yeah I need 5-6!! Would you say the same for flat bench then? Gonna try and set up incline in the squat rack.

Will def consider floor presses, not sure if the squat rack supports go that low but will check tomorrow!

[Dr Squat]

CGBP: 60x10, 70x8, 85x4 PB, 85x3 PB- these werent bad, my delts were quite rooted from Thursday and felt harder to press, but still happy with things.

I think you should consider changing the movement bro. Gettng 3 or 4 reps is a bit low IMO. Time for a physical and mental break. Floor presses?

Yeah mate CGBP has been still for a while.. Yeah I need 5-6!! Would you say the same for flat bench then? Gonna try and set up incline in the squat rack.

Will def consider floor presses, not sure if the squat rack supports go that low but will check tomorrow!

No incline bench? I don't think you should be going lower than 5-6 reps unless you get it wrong bro.

[Rookie]

I think you should consider changing the movement bro. Gettng 3 or 4 reps is a bit low IMO. Time for a physical and mental break. Floor presses?

Yeah mate CGBP has been still for a while.. Yeah I need 5-6!! Would you say the same for flat bench then? Gonna try and set up incline in the squat rack.

Will def consider floor presses, not sure if the squat rack supports go that low but will check tomorrow!

No incline bench? I don't think you should be going lower than 5-6 reps unless you get it wrong bro.

Yeah mate they've only got two flat benches :? True, will keep that in mind bro... This gym here is nothing like ESBB so hard to do all the things I did back at the house.. but where there's a will there' s a way right?

[tomsammce]

thats right bro... make do with what you got.

[Rookie]

thats right bro... make do with what you got.

AW YEYEYE! Did exactly that today bro!

Today was chest/back: MEAN session, was well pumped and happy with how strength/reps are coming along

Intensity: 4.5- After the incline bench it was on: (in terms of work rate and pace). Couldnt superset today since there were quite a few people in the gym. Still did the job and very happy with how I trained

Planning: 4.5- Wanted to hit 90x5 on the incline and get more reps on the back exercises etc, planned things well. Nutrition wasn't bad, had a meal 90mins before training (at work), ended up getting a bit hungry during training but that didn't stop me

Chest/Back:

Incline BB: 40x15, 60x10, 80x1, 90x5 PB, 90x4 PB- totally smashed on both sets, will aim to hit more reps at this weight next week and go from there. Haven't done these in over 2 months- and has gone up 5kgs= MINT!

Tbars: 3plx10, 4.5x7 PB, 4.5x6 PB Farken mean, full stretch and squeeze, got my back fired up for the onslaught ahead :twisted:

Flat DB: 30x10, 35x6 PB, 35x6 PB big stretch and constant tension, just kept smashing every rep, got a lot slower towards the end of the set. Funny how my incline DB was higher.. Well haven't done these in 2months + too, so should be interesting to see how I progress

Front Pulldowns:

75x10, 80x10 PB, 85x8 PB, 85x8 PB- These felt awesome, lats were very pumped, focused on keeping everything on the lats and full ROM

DB flyes: 20x10, 25x8 PB, 25x6- These were good, will switch them to inlcline flyes next week

Seated rows: 80x10 PB, 85x8 PB, 85x8 PB These were good, focused on full ROM, using the lats and getting elbows as far back as poss

DB pullovers: 25x10 PB, 25x10 PB These were mean, lats were farken fried by this time, so forged as much out of these as I could, good full ROM.

Different style of training, but damn it was hard, was able to go a lot harder too! Will superset everything next week, except Incline bench and Tbars.

So as you can see basically first set on most exercises were a warm up set and then I have 2-3 money sets where I smash it, felt good.

Goals as of this training cycle starting 24/01/2011:

Inlcline Bench: 100x5-6, 10kgs off today's performance

Tbar 5plx5-6, .5 pl off today's performance

Speed deadlifts: 160+x8-10 reps

Box squat 200+x1

High bar squat 140x6-8reps full ROM (no half squats)

Those are the main ones for now and I know as long I keep chipping away at things everything will go up. Look froward to the extra rest and will keep eats up and see how I go.

Quote of the day: "Everybody wanna be a BBer, nobody wanna lift this heavy ass weight" Ronnie Coleman

Rookie

[Dr Squat]

Nice work bro. Watch the low reps.

thats right bro... make do with what you got.

No such thing as the perfect gym.

[Phedder]

More PBs in one session than most get in a week, solid effort :clap:

[Rookie]

Nice work bro. Watch the low reps.

thats right bro... make do with what you got.

No such thing as the perfect gym.

Haha you've changed bro... you're sounding more and more like a BBer each time :pfft:

All good though, good get back into the incline!!

More PBs in one session than most get in a week, solid effort :clap:

Cheers Phed, I just found that having one lighter set makes it a lot easier to really smash it! Hope your training is going well bro. My goal is just come back stronger each time

[HarryB]

Good work man!

[Rookie]

Good work man!

Chur brother!

Today was quads: Diff way of doing things and lower in volume than usual. This will be a one off in terms of low volume

Intensity: 4.5- Good work rate and very high intensity, moving some better weight, always good to try something diff! All done in around 45mins

Planning: 4.5: Already planned how I was gonna train, good nutrition too. Body is demanding more (metabolism getting faster) so gotta eat more.

Execution: hit a PB of 120x6 on high bars, all to depth- would have got white lights on all reps \:D/

Quads:

Squats: barx20, 60x15, 120x6 PB, 110x8 PB, 100x10, 90x15

:shock: This was very diff to smashing high reps on two top sets!

The heavy weight hit the quads in a diff way and still got a good volume effect from the successive sets. All to depth, PLers ATG :pfft: No half squats in here :nod: Last rep of 120 was a mad grinder, felt like head was gonna explode :shock:

Nautilus 45 degree leg press: 3plx10 PB, 3plx10 PB , 3plx10 PB, 3plx10 PB, 3plx10 PB

Extensions: 65x20, 65x20, 70x15, 70x14 :shock: quads were so fucked by this time was cheating a bit to get the last few reps out, esp on last two sets.

All in all it was a very good session and happy with how everything is going.

Insane pump and happy with form!! On my way to building some tree trunks :nod:

[Rookie]

Yesterday was arms, smashed them so hard was way too fucked to do delts after :doh:

Intensity: 4- Very pumped and good work rate, took a bit of time to start since I tried to do the floor press but plates kept smashing into the pillars/supports of the building.. will change the plates to 10's next time.. should really done that in the beginning :doh:

Planning: 4- Didnt really have clear goals but knew what I wanted to do, but made sure things went smoothly when I got to the gym. Nutrition was on point, and was well hydrated

Execution: 4- Was able to do well on dips, even though havent done them in over 2 months.. Few reps stood still or dropped on some exercises after the first superset.. was well fucked to say the least

Arms:

Parallel bar dips: BWx10 PB, BW+5kgx8 PB, BW+5kgx8 PB

Superset with:

BB curls: 35x10, 40x10 PB, 40x9

Skullcrushers: 17.5+barx10, 20+barx9, 20+barx8

Superset with:

DB curls: 15x10, 20x8, 20x8

Rope pushdowns: 40x10, 40x9, 40x8

Superset with:

Nautilus curls: 80x10, 80x8, 80x8

this was a very good arms session, and yes some reps dropped since the first superset smashed me big time. Will keep dips in and do floor presses first next time, with 10kg plates. Was happy with the pump and the tension, happy with the dips and aim to hit some pb's on there and do my best to use as much tri's as possible.

triceps are a weak point for me in terms of strength, my bench has changed from being slow off chest and good lockout, to fast off chest and shit lockout.. Will train to make sure they are balanced..

Will train delts after pchain.hams

Rookie

[tomsammce]

niiiiiiiiiiiiiiiice!

good updates to read bro.

[Rookie]

niiiiiiiiiiiiiiiice!

good updates to read bro.

Cheers bro, just focusing on one goal at a time. Not chopping or changing things since I know what I wanna achieve and what needs to be done to get there.

Eat big, train big and live it up= TOOOOOOOOOOO EEEEEEEEAAAAAAAAASSSSSSSYYYYYYYYYY

[HarryB]

Good training man, maybe just throw in some incline db curls every now and then to work your biceps in the stretched position. With that kind of arm training volume you'll be a bb in no time lol

[Rookie]

Good training man, maybe just throw in some incline db curls every now and then to work your biceps in the stretched position. With that kind of arm training volume you'll be a bb in no time lol

Haha cheers bro! Which exercise would you use it instead of? Machine curls?

Always easy to get a good pump with arms, just need to bring tricep strength up. Priority as of now anyway.

lol being a bb is a long way away mate but yes still train like in one way or another

[HarryB]

Probably in place of either bb or regular db curls. Maybe google positions of flexion as a training system. Adopt what works for you as with all things.

[Rookie]

Probably in place of either bb or regular db curls. Maybe google positions of flexion as a training system. Adopt what works for you as with all things.

Thanks for that bro, will try them next time!

Today was hams/pchain/delts

Intensity: 3.5- was a bit slow at the start and took time with box squats after last weeks mishap was doing a few more practice runs with a lighter weight to make sure set up was on point. Really need to smash it, delts were nice and pumped, but will make sure I have enough time next time to smash them well.

Planning: 4- Knew I wanted to hit 185x1 on the box, was a bit nervous about it, but made sure I ate well before hand and kept telling myself I would get it, and visualised me getting it before I got to the gym

Execution: 4.5- Got 185x1 on the box and hit 155x8 on speed deads which are the goals I set. Tried something diff for hammys, delts were nice and pumped even though the usual amount of volume wasnt there.

Hams/pchain/delts:

Box squats: 60x5, 80x5, 100x5, 140x3, 185x1 PB All is going according to plan, May 3 lift is locked in and my BBing mate told me today that it'll be on the 15 of May, so will make sure I get off work that day and on Saturday. As soon as I sat back on the box, I exploded up- very happy with my speed \:D/

Speed deadlifts: 155x8 PB Emphasis was on speed, rip and grip and lower was pumped hard. I feel my quads are getting stronger etc and I'm able to drive hard through the heels

Ham curls: 49x7+7, 54x7+7, 58.5x7+7- These were something a BBer mate of mine suggested, do 7 partials, squeezing hams as hard as poss then full 7 reps squeezing as hard as poss. Gets the hams nice and pumped/cramped

Rear delt machine flyes: 45x10, 50x10, 50x9 (Lbs)- these were mean, very good tension and not about the weight, rear delts were nice and pumped

Arny press: 17.5x10, 25x8 PB, 25x7 PB These were awesome, front delts were very pumped

Db lat raises: 10x15, 10x15, 12.5x12, 12.5x12, 17.5x7 PB, 17.5x7 PB

All in all it was a good session, happy with the 185x1 and only 15kgs away from my end goal before May. I know things will only get harder so need to be smarter.

Will make sure I plan a lot better next week!!

Onwards and upwards... "HUHUHU"!!!!

Rookie

[Rookie]

Holy fark, today was an insane session :shock: Smashed it hard

Intensity: 4.75- Not quite 5 but fark this was an insane session, supersets were awesome and focused on form too, using the muscles. Bit pissed off about my 2nd set on incline bench. Work rate after incline was good, smashed tbars and went crazy on everything else (failure etc)

Planning: 5- I had very clear goals outlined re core exercises, wanted more reps on both incline and tbars and was planning and doing as much I could on other exercises, while either increasing weight or reps. Nutrition and hydration was very good

Execution: 4.5- Hit 90x6 PB on top set of incline and 4.5plx8 and 7 reps on both top sets of tbars. Very happy with today's session, insane pumps and awesome contractions

Chest/Back:

Incline BB bench: 40x10, 60x10, 80x1, 90x6 PB, 90x4 :? WTF this was farked up- Chest was very pumped, but this was weird, took enough rest in between sets but still failed madly on 2nd top set

Tbar rows: 3plx10, 4.5x8 PB, 4.5x7 PB- mean sets, could feel the lats working hard, and used full ROM, no shrugs in here

Flat DB bench: 30x10, 35x9 PB, 35x7 PB

superset with:

Front pulldowns: 80x10, 85x10 PB, 85x10 PB, 90x6 PB, 90x6 PB- insane pump on here, focus on stretching at top and squeezing at the bottom and keeping tension on lats through the negative

Incline Flyes: 15x10, 15x10, 15x10- I saw Soundsgood write in his journal about people using too much weight for flyes and not doing it properly, so I left my ego at home and went for the feel/stretch+squeeze and :shock: insane pump! Chest was crazily pumped, funny how doing an exercise for its intended use hits the muscle well :nod:

superset with:

Seated rows: 85x10 PB, 85x8, 85x7- This was an insane set, could've stretched lats out more, but focused on getting my elbows as far back as poss when I was squeezing the lats.... Was way too fucked to do pullovers, I need to train like this EVERY session. Lower in volume but WAY HIGHER in intensity

Tomorrow is quads and will be doing reverse pyramids to start and smash them hard :twisted:

Using the back muscles has always been an obstacle of mine, and slowly getting there by getting my muscles to function/perform the way I want and not just swinging the weight with momentum.. after all using muscles builds them right. Making sure diet is balanced and have included more red meat in my diet: So as follows:

M1: fillet of salmon and 1 cup of rice

M2: Steak and salad

M3: 2 beef patties (just over 100g, home made from lean beef) with 3/4 cup rice

M4: 500ml orange juice and 30g protein

M5: 1 cup of rice and 150-200g chicken breast

M6: either fillet of mackerel or beef patties (homemade, just over 100g) with salad

Basically a days eats, trying to vary my food sources. This is currently enough for me and will adjust as needed.

Rookie

[andrew1394]

"Not Ripped and Not Concerned!"

only a concerned person would name their journal this.

[Dr Squat]

"Not Ripped and Not Concerned!"

only a concerned person would name their journal this.

How do you figure that one out, brains?