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Rookie: Road to rippedness and first comp

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Rookie Senior member

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Good work man! Coming up!!

Cheers bro! Loving the style of training atm! Quads are still sore :shock: Tri's too :shock: Just doing lots of rotator cuff work too since I got a history of shoulder probs, so gotta keep that in check so it doesn't get in the way of my training.

Very happy with my back and grip strength too! If I get any trophies for this comp I won't be throwing them away haha :pfft:

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Today was chest/back: A better session since I had someone spotting/giving me a lift off for bench

Intensity: 4- Was wiped after inclines and tbars- will move to DB rows next week, I think I've had enough time on tbars for now. Work rate was good, technique on flat DB needs to improve, wasn't hitting chest as much I'd like it to.

Planning: 4- Had proper goals either weight or rep related. Nutrition was good, and hydration was ok.

Execution: 4.5: Happy about hitting more PB's, stoked about inclines. Will get that 100x6 I'm hoping. Everything was good except Flat DB, got told I need to press downwards instead of straight up, and tuck elbows a bit more

Chest.back:

Incline BB: 40x15, 60x8, 80x1, 92.5x7 PB, 92.5x6 PB

Tbars: 3plx10, 4.5plx10 PB, 4.5plx9 PB

Flat DB: 30x8, 37.5x10 PB, 37.5x9 PB- form on here wasnt the best, got it checked and will fix next time I press

Superset:

FPD: 90x12 PB, 90x10PB, 95x9 PB, 95x7 PB

these were good, insane pump in lats, elbows at side and huge squeeze.

Mean stretch too! FULL R.O.M FTW!

Incline flyes: 17.5x10, 17.5x9, 17.5x8- Fark :shock: these sets were insane, chest was pumped to bits. Chest was so fatigued from BB incline

Superset:

Seated row: 90x11 PB, 90x8 PB, 90x6, 95x5- these were awesome, full stretch and mean squeeze, elbows went further back this time. Was fucked by the time I got to the 95x5

That was it for today, all done in dusted in around 50mins. Inclines took the most time, found I need more rest when going "heavy". Makes a huge diff when having a lift-off and a spot, easier to get as many reps as poss til full failure. Will either go up in weight or increase reps next week, all depends on how I feel.

Inclines felt good, chest was pumped. Changing a few things around but by bit.

This style of training is good for me atm, get in smash it and leave.

So far all sessions are under an hour and not affecting strength negatively which is the main thing

Quote of the day: "The exercises people hate to do, give the most results"

People laugh when I say I love training quads.. purely because its the bodypart that drains me the most and when I train it hard I am so fucked I can barely walk :D

Quads tomorrow YEAH BUDDY!

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Nice work on the inclines bro! Bring on the 100 club! :)

:shock: Your grip must be awesume. Deadlifting 180 x 5 with no straps or chalk. You should get a missus :pfft: :pfft: :pfft:

Thanks bro! Hopefully it keeps going up (no homo) lol. Haha, I did judo for 8years so built some decent grip from that and yeah since training without chalk or straps for since Nov. my grip has gone up heaps, lololololol I hope so mate, my only issue is I'm too shy round the sluzzas

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Nice work on the inclines bro! Bring on the 100 club! :)

:shock: Your grip must be awesume. Deadlifting 180 x 5 with no straps or chalk. You should get a missus :pfft: :pfft: :pfft:

lol.....

:pfft: a work in progress mate

Awesome training Rook, keep it up :clap: 8)

Thanks for the support MG! lats and chest are sore today so happy to know something is working :nod:

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Today was quads:

Intensity: 4.5- Good work rate, a bit startled since I got a call about the quake just before training but tried to soldier on.. Glad that fam was ok but surprised to hear city was in pieces and people died etc

Planning: 4.5- Goals were set and nutrition was good. Knew I wanted to hit more reps on the LP and take more rest on squats (heavier sets)

Execution: 4.5- All went well, 130x7 was a but rugged form wise, after about 5 reps knees started to come in so pushed them out as best I could and quads were working hard. All in all was smashed after 40mins and had to stretch and cool down lots since legs were so pumped

Quads: Squats: 60x15, 130x7 PB, 120x10 PB, 115x12 PB, 110x12 PB, 110x12 PB

These were good, 120x10 was better than 130x7 in terms of feel, so gotta keep cues in my head.. set up has got to improve.. depth was all good

Leg press (nautilus 45 degree): 3PPSx15 PB, 3PPSx15PB, 3PPSx13 PB, 3PPSx12 PB, 3PPSx12 PB

These were mean, pushed through heels hard and quads were full as

Extensions: 70x20, 70x15- farken pumped.. didnt do as much volume on LP today since I wanted to hit higher reps so extensions didnt kill me as much

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P.S Heart and thoughts go out to all the fams affected by the CHCH quake.

Especially my ESBB family Doc and the rest of the boys

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Today was arms:

Intensity: 4.5- All done in 40mins, took some rest on dips- about 90seconds between sets. Everything else after was 60sec rest and man what an insane pump :shock:

Planning: 5- Very organised goals, and changed the program up and knew what exercises I was gonna do etc. Nutrition was good

Execution: 4.5- hit some more PB's and happy about that, very stoked with the pump.. what an amazing feeling (no homo) lol

Arms: Dips: BWx10, 12.5x12 PB, 12.5x10 PB, 12.5x7 PB, BWx8- insane pump here in the tri's, need to make sure elbows are at sides always, will go narrower next time

Incline skullcrushers: bar10x10, bar15x12 PB, bar15x10 PB, bar15x8 PB

Superset with:

Cross body hammer curls: 15x10, 17.5x12, 17.5x12, 17.5x10- Time to move up to the 20's me thinks.. this SS was mean, huge stretch on incline skulls! Feels good to change things around and smash things from a different angle

Overhead cable extensions (kneeling): 10x20, 15x15, 15x15, 15x12- :shock: Insane pump on these, huge stretch in the tri's, felt mean as!

ez bar 21's: barx15x21 for four sets... Farken insane pump in the bi's, they were screaming :shock:

Another good session!!!! Tomorrow is pchain/delts... will be aiming for a 180x6 strapless/chalkless deadlift Woooooooooo!

Also very good news, got told by the gym owner we're getting an incline bench in next week :D Stoked about that, so I won't have to set up in the squat rack any more! It'll be getting used quite a lot!

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ha ha haha don't know if you have noticed but I hardly train arms. Just one exercise usually. I might have to lift my game now!!

Haha yeah bro, but surely you gave them lots of attention back in the day?

lol I gotta lift my game to catch up to you cuz!

How find dips with your shoulder bro?

Mean arm session, who wants tickets to the gun show? :grin:

All good for now bro, I just gotta warm up the rotator fully otherwise they give me grief. Will see how they affect the shoulder once I start attaching more and more weight!

Haha I just go all out and get out cuz, I won't be happy till I've got 18inch stage ready arms :nod:

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Today was pchain/delts.. FUCKING STOKED!!!! 180x7 strapless chalkless deadlift AW YEYEYE!!!! \:D/

Deadlift: 60x10, 100x5, 140x3, 180x7 PB- Farken mean, stoked as about this, grip was all good, had a mate yelling at me and told me I could get some more reps... Can't believe it, feels like I won lotto lol. 180x8 next week!

RDL: 130x10 PB- Grip was gone from deadlifting, lower back was insanely pumped. So went all out on one set

Seated Hammy curls: 54x10, 72x10, 76.5x10 PB , 81x8PB

These felt really good and stoked about how hammys are getting a lot stronger!

Reverse pec deck: 50x10, 55x10, 55x10, 60x8 PB

Arny press: 17.5x10, 27.5x5 PB, 27.5x5 PB

Lateral raises: 12.5x10, 12.5x10, 17.5x10, 17.5x9, 20x6, 20x6, 10x15

:shock: INSANE pump in the delts, did the last random dropset just to go light and get some more blood in there, farken mean feeling!

Rest the weekend and will be back on Monday with Chest/Back LETS GOOOOO!

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Fark your training looks dialled in bro. Looking forward to seeing what you accomplish this year!

Chur bro! Same here, just taking each training and each meal as they come! Good to see you back on the forum mate, keep at it and train hard and eat well, sleep well!

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Good work man, saw the vid, good deadlifting!!

Chur bro, yeah happy my grip was all good and my form wasn't bad either I don't think. I wanna hit a 200x10 deadlift before I get back to CHCH. Who knows maybe a 220x3? Just setting goals and smashing them as they come.

Once again thanks for the support brother!

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Today was chest/back:

AWESOME SESSION \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/

Intensity: 5- Farken insane pump and work rate, chest and lats were screaming :shock: Everything done in around 45mins

Planning: 5- I knew what I was gonna do differently.. DB rows ans UHPD, also did something diff for last two sets on DB press. Goals were clearly outlined, 95x5-6 on incline BB. Nutrition was good, and hydration also

Execution: 5- Smashed my goals, and got form checked on UHPD and DB rows, they hit the lats just the way I wanted. Also chest was very pumped and technique was better

Chest/Back:

Incline BB: 40x15, 60x8, 80x1, 95x6 PB, 95x5 PB- stoked and a very good pump with these, smashed up every rep.

DB rows: 30x8- too heavy, 25x8 PB, 20x10 PB, 20x10 PB

DB rows were mean, got a bit ahead of myself on the first set.. will start on 25 next week and work down, sort of like a reverse pyramid. Weak as tits on these atm, so will keep smashing these and aiming for a 35x8-10 by the end of this training cycle.

Flat DB: 30x8, 37.5x9, 2sets of press/fly combo- got a spot.. used a weight I could do 6reps flyes with and went to full failure around 8reps and did flat presses till I couldnt do anymore, about 3-5 and did a few dropsets etc. Flat DB form was a lot better on heavier set hence why weight/reps is the same as last week, felt it a lot more in the chest and way less in delts.

Owner suggested the last two sets, and said I should do that sort of training once in a while.

UHPD: 80x10 PB, 80x10, PB, 85x8 PB, 85x8 PB

These were good, got help on form also.. big stretch in lats and huge squeeze. Lats were already pumped hard from DB rows.

Seated rows: 90x10, 95x6- lats were fucked at this point.. Just got the last amount of work out of them.

All in all it was a very very good session, happy with performance! Also happy with strength: bring on the 100x6 incline \:D/

Prob the best work I've done on my back ever, insane pump and hurt when I would turn.

Tomorrow is quads... bring the pain :twisted:

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