Rookie: Road to rippedness and first comp

[Rookie]

Today was arms:

Intensity: 5- mean work rate and was pumped as, just went animal on all sets :twisted:

Planning: 5- Goals were either reps, weight and/or both. Nutrition was good!

Execution: 5- Did everything well and was pumped as, felt like I could do 50 sets lol. Very different when you have something to work towards

Arms: Incline skullscrushers: 25x9 PB, 20x9, 17.5x8, 15x8-10x8 DROPSET! Was pumped as on these, kept the tension on the whole time!

Dips: BWx12 PB, BWx9, BWx7- these were good, nice and pumped! Hurt my sternum for some reason :?

Overhead cable extensions: 25x11 PB, 25x10, 25x8-20x6-15x5 DROPSET! Mean tension on these, very very pumped! Cramped hard

Rope hammer curls: 23x15, 27x10 PB, 27x8-23x6-18x6 DROPSET!

Felt very very pumped, kept tension on the whole time and brachilalis was aching!

Db constant tension curls: 10x12, 12.5x10, 12.5x8- :shock: was using a light weight but fark these give a mean burn!

All in all it was a mean session and very stoked with how I went! Cardio tomorrow and will be doing Pchain/delts tomorrow

YEAH BUDDY

Rookie

[Rookie]

Today was pchain/delts:

Intensity: 4.5- Felt a bit tired but got the job done. 180x7 deadlifts, not too worried but understandable since my arms are farken sore from yesterday... Will still keep going hard on these well into the diet! Work rate wasn't too bad, just did what I had to do

Planning: 4- Had goals outlined, need to be more planned when it comes to training times.. Since I can't have my carbs too close to bed time... Today will be about over 4hrs between post w.o meal and bedtime

Execution: 4- Went hard on the DL's, I need to bring the weight down the hamstring curls though... Still feel like I'm going from a to b :shifty: with not much control

Pchain/delts:

DL: 60x10, 100x5, 140x3, 180x7- Was farked after this, still felt good though.

RDL: 100x10, 135x8 PB, 135x7 PB Hams were pumped hard, knees bent arse out (no homo lol). Really good feeling in the hamstrings, still feel like I need to bend the knees and stick arse out more

Hamstring curls: 76.5x10, 76.5x8, 62.5x8- Last set was way better, since I could control it and emphasize the negative while squeezing hams hard. A BB at the gym was saying I'm going a bit too heavy on these and need to go lighter to really feel it.. He was right, fark what a difference when you use the muscle!

Rear delts: 50x10, 55x10, 55x8- These were mean, just controlling it as much as possible while keeping all the tension on the rear delts... They were pumped!

Hammer Press: 17.5x10, 22.5x11 PB, 22.5x7 :shock: A lot harder when I keep the tension on them, start at about 90 degrees and keep pressing till I cant do anymore... Not a bad pump

Lateral raise machine: 6x11, 6x9, 6x8- These were mean, very good pump in the side delts! Kept the tension on the delts the whole time which is a lot harder than usual

All in all it was a good session, will take the BBers advice from the gym and focus on using the muscle on exercises which my form isn't so great on. Personally I think lying ham curl machines are better but will have to make do with what I have...

Have been advised to keep carbs the same on rest days except the post w.o ritual, so we have something to work off when things slow down. Noticed a slight drop in energy since some fats have been taken out of the diet but will get used to I'm sure...

Back on Monday with Chest/back!

Today's eats:

Cardio 30mins

M1:300g mixed rice and 180-200g salmon

M2: Chicken breast+ 1 tsp dijon seed mustard for flavour (f all cals) Spinach

M3: 250g mixed rice and 200g raw red tuna+ soy sauce and wasabi

M4: Protein shake and 1 banana

M5: 300g mixed rice and red tuna

M6: Haven't had this yet, but will be chicken breast and spinach... Off to get some steak tomorrow!

Rookie

[HarryB]

Good work Rook!! I have no idea how you do deads and then romanian deads and lift good numbers in both. Well done!

Don't let me read your doing the lateral raise machine every week either! There's dbs for that exercise.

Good eats too bro, still plenty of fuel in there so don't let your numbers slip.

[Rookie]

Good work Rook!! I have no idea how you do deads and then romanian deads and lift good numbers in both. Well done!

Don't let me read your doing the lateral raise machine every week either! There's dbs for that exercise.

Good eats too bro, still plenty of fuel in there so don't let your numbers slip.

Cheers bro! Haha my deads were 1 rep less than my best, and RDL's come down to grip. Hamstrings and lower back were pumped but was still able to do them.. Will most likely bring the weight down a bit on the RDL's since I know I can get a better feel if I don't go as heavy. Oh and yup, got ya on the laterals.. I just find that the machine targets them better but know what you mean! Don't skimp on the free weights eh

Yeah will be keeping the carbs up as advised.. Just need to sleep earlier so I don't get too tired during the diet

[Rookie]

Today was Chest/Back:

Intensity: 4- Felt quite tired today for some reason, still got things done.. flet flat too an ok pump..

Planning: Just wanted more reps and or weight... nutrition was ok, was dehydrated though :doh:

Execution: Wasn't a bad pump, not too happy with strength.. Will be back to go hard :twisted:

Chest/Back:

Incline BB: 60x8, 90x7 PB- felt farken heavy as :shock:, 80x8 PB, 70x8... Just felt tired in general, ok performance

DB rows: 27.5x10, 27.5x10, 25x9, 22.5x9- Good sets, still finding iot hard to stretch the lats properly

Hammer strength wide chest: 37.5x11, 37.5x9, 37.5x8, 37.5x6-35x6-30x8 DROPSET! Was a mean exercise, smashed the chest hard and got pumped quick... kept the tension on and slow negatives :shock:

UHPD: 90x10, 95x8 PB, 95x7, 95x6- mean sets, back was nice and pumped, gt a good stretch and the lats

Flat DB flyes: 20x10, 20x7- Holy shit what a pump, only did two sets coz I was tired and didn't feel like I could've done more on here

Seated rows: 85x9, 85x8, 85x7- Mean sets on here, lats were pumped..

All in all it was a good session, need to keep fluids up and make sure I dont get too tired for training

Tomorrow is quads

Rookie

[HarryB]

Good to see you still hit some PBs while feelingless than 100%. It's all about your attitude!

What I find useful as a motivator is something I read in Androids journal, where you think of your prep in terms of how many bodypart workouts you have left. When you work out how many it is it pushes you even harder to not waste even one!

[genetic freek]

Time for pics

[Rookie]

Good to see you still hit some PBs while feelingless than 100%. It's all about your attitude!

What I find useful as a motivator is something I read in Androids journal, where you think of your prep in terms of how many bodypart workouts you have left. When you work out how many it is it pushes you even harder to not waste even one!

Sweet, cheers Harry! Yeah will keep that in mind, gotta keep the motivation up to get through this eh!

Time for pics

lol pics will be up mid cut.. How about you post up a side chest pose?

[HarryB]

Good to see you still hit some PBs while feelingless than 100%. It's all about your attitude!

What I find useful as a motivator is something I read in Androids journal, where you think of your prep in terms of how many bodypart workouts you have left. When you work out how many it is it pushes you even harder to not waste even one!

Sweet, cheers Harry! Yeah will keep that in mind, gotta keep the motivation up to get through this eh!

Time for pics

lol pics will be up mid cut.. How about you post up a side chest pose?

Yeah bro one workout at a time!

[Rookie]

Cheers Big Harry!

Today was quads :shock: Mike Mentzer style...

Intensity: 5- Fucken intense, picked a weight which I could do 6 clean reps with and failed to 8 and light assistance till 10 reps! Quads felt like they were gonna explode

Planning: 5- Was actually planning on doing some heavy squats lol, one of my mates was going to do Heavy Duty under the supervision of the coach and asked if I wanted to join in, so I said ok why not... Nutrition and hydration were on point!

Execution: 5- Was very surprised at how much I could on the leg press when I pushed myself and went to complete and utter failure with 2 slightly assisted reps.. Collapsed at the end and was trying to catch my breath, quads were literally pumped for ages after that

Quads:

Leg extension: 85kgsx10 superset with:

Nautilus 45 degree leg press: 4.25PPSx10 last two reps slightly assisted...

Did this for two rounds, and added a set of BB squats on the last round: 30 sec rest between LP and squats....100x10 :shock: 100 felt farken heavy when I got deep!! Legs were pumped as ! 90 sec rest between the rounds

Quads done in dusted in 10mins lol

It was a farken mean session, collapsed after squats since quads were so fucked :shock: Different way to train, but if you have someone who knows about HIT helping you then by all means do it! I pumped out 6 reps then struggled for 2 and another 2 assisted... The reps past failure are what kills ya!

Cardio and rest up tomorrow and back on Thurs with arms...

Rookie

[Rookie]

Today was arms:

Intensity: 4.5- Felt good, and strong too... Happy with how strength is on things like dips and extensions

Planning: 4.5- Was planning on the same as usual, reps and or weight.. Nutrition was solid.. Also kept on eye on form, so I stayed within the ROM where the muscle was being worked the whole time :shock: Mean pump

Execution: 4- Could have been a bit faster, but got a good end result with a good pump and some PB's too

Arms:

Incline skullcrushers: 27.5x9 PB, 25x9 PB for a 2nd set, 20x9, 17.5x10- Good pump, forgot to do a friggin stripset :doh:

Dips: BWx14 PB, BWx10 PB for a 2nd set, BWx8

These were mean, was shocked at how I could pump them out on the first and 2nd sets, tension was on hard

OH extensions: 30x9 PB, 30x7, 25x8-20x7-15x7 DROPSET! mean pump

Rope Hammer curls: 27x16, 32x9 PB, 32x7-27x7-23x8 DROPSET!

Kept the tension on with these, first set was just to see what weight I could use lol thought 27 would be heavy and ending up pumping out hard reps to failure..

DB curls- constant tension:

15x8, 12.5x10, 12.5x8- these were good, kept 1 db down, but didnt lock the elbow, like the bottom part of a 21 curl

Tomorrow is hams/delts

Rookie

[thatwaslight]

bro is doc still on speaking terms with you? LOL

[Rookie]

bro is doc still on speaking terms with you? LOL

:oops: Not till I get a 600 total and get my "shelf" back lol

[soundsgood]

Getting the 600 with a full six pack would be more impressive :nod:

A real powerbuilder lifts big weights and looks good doing it :wink:

Keep up the good work, the transition into bodybuilding training and diet isn't always easy

[Rookie]

Getting the 600 with a full six pack would be more impressive :nod:

A real powerbuilder lifts big weights and looks good doing it :wink:

Keep up the good work, the transition into bodybuilding training and diet isn't always easy

lol cheers SG, yeah the plan is to rebound well after the comp and stay at a bf level that lets me maintain a good body composition while making good strength gains.

Yeah, only having one cheat meal a week and changing my diet is :? lol but I know I can have plenty of things I want to eat after the comp! Loving the training bro, dropsets and constant tension- insane pumps and really kills the muscle.

Just gotta keep at it til I reach the condition I'm after in the time I have!

[HarryB]

Nice work Rookie! Stay on track and do the work bro!

[Rookie]

Yesterday was pchain/delts:

Intensity: 4.75- very good work rate, focusing on keeping maximal tension on the muscle, so I cut the weight back a bit but :shock: what an insane pump in both muscle groups

Planning: 4.5- Had clear goals of either more weight, reps or making things more difficult (constant tension). Nutrition was good, so was hydration

Execution: 4.5- Had a mean pump in the lower back, hamstrings and delts

Hit some PB's which was good

Pchain/delts:

DL: Figured I'd go light since I'm planning on doing heavy squats on Tuesday. Did the DL's BB style/Dorian style, the bar was lowered to mid shin level and squeezed the back hard.

100x5, 160x9, 150x8- Mean pump and good feeling overall

RDL: Cut the weight back on these and did constant tension too, feels way different and a lot better

100x10, 120x10, 120x8

Hamstring curls- seated: 58.5x10, 63x9, 63x8 mean pump in the hammys.. good pump, kept full tension on hams and made a huge difference, feeling it today thats for sure

RPD: 50x10, 55x10, 55x9- mean pump in rear delts

DB HP: 17.5x8, 22.5x11, 22.5x8- time to move the weight up I think, good pump in the delts

DB laterals: 10x10, 12.5x10, 12.5x10- Kept the tension on the whole time, 3/4 of the range in stead of relaxing at the bottom what an insane pump! Weight doesnt matter on these, I don't get how people do 25kg laterals and 30kg laterals

Back on Monday with Chest/Bi's

Rookie

[Shutupandsquat]

So uhhh... when's mid cut...?

[HarryB]

Don't get so caught up training like a bodybuilder you forget to lift heavy bro ha ha ha !! And as to how "people" do 25 and 30 k db laterals? We just throw that shit up there lol find the line and range to hit where you want to hit and apply some power to it. Otherwise your secondary muscles dictate what you do. An example would be superstrict pulldowns or chins where your arms will quit way before your back will.

[Rookie]

So uhhh... when's mid cut...?

July

Don't get so caught up training like a bodybuilder you forget to lift heavy bro ha ha ha !! And as to how "people" do 25 and 30 k db laterals? We just throw that shit up there lol find the line and range to hit where you want to hit and apply some power to it. Otherwise your secondary muscles dictate what you do. An example would be superstrict pulldowns or chins where your arms will quit way before your back will.

Ha ha bro, I'm cycling my deadlifts to heavy and light weeks.. lol I can see how big guys like you do them!! I was using power with the laterals, and keeping tension- felt better than going heavier.

Don't get me wrong bro, training will still remain hard and heavy... It'll be for deads: light light heavy

squats: heavy, heavy/HIT, HIT

bench will still be heavy too

[Rookie]

Today was chest/biceps:

Changed my split to:

Chest/bi

Quads

Off

Back/tri

Hams/delts

Off

Off

Repeat

Intensity: 4.5- Chest was very pumped today, did everything in just under 45mins. All up about 9-10 sets for chest, 1 warm up on the Hammer strength machine and straight into it with 2 hard working sets, controlled negatives and huge squeezes

Planning: 5- Knew what was going to be different, had goals set out.. the usual reps and or weight increases.. Nutrition was good

Execution: Mean, hit some pb's and got everything done well/in good time.

I think it was a good change to do chest/bi's since I can attack the chest hard without big movements like back stuff getting in the way

Chest/bi's:

Incline BB: 60x8, 95x5 PB with BB form- last rep spotted, 85x7, 75x7

Good pump in the chest, lowered the bar just shy of my chest and exploded up with each rep

HSWC: 30x8, 40x11 PB, 45x8 PB- DROPSET! 40x5

Mean feeling, good negatives and squeezed hard on the way up

Just playing around with 2 all out sets, was able to go heavier and give it more!!

Flat DB flyes: 20x11, 20x10, 20x7- Mean stretch on these, a good squeeze too

21's on the preacher curl machine: 20kg platex21- :shock: Insane pump for 2 sets

BB curl shortly after 30x10- bi's were fatigued hard, so got to about 5 reps and did some cheating to get the rest out, could've done it with 25kgs

Was trained by the coach for the biceps part, his routine

All in all it was a good session, happy with progress and how insanely pumped my chest was... biceps too.

Moral of the story is its not x amount of sets we do but the effort we put into each rep of each set and make all of them count!

Tomorrow is quads

Rookie

[HarryB]

Good work man and you are 100% correct, it's intensity first and volume second!

[Rookie]

Good work man and you are 100% correct, it's intensity first and volume second!

Cheers bro, yeah hard... I'm finding this lower volume better coz I can train a lot harder than usual

Today was quads: Squats: 160x4, 140x6, 120x8, 100x10 :shock: quads felt like they were going to explode!!!!!!!!!

Extensions: 85x10, 85x9, 85x8- could barely extend my legs lol they were extremely pumped felt good but uncomfortable at the same time lolololol

Strength is not much different from last time... still felt good despite me being a few kgs lighter... Still did it to depth ATG with no belt, felt quite heavy though :shifty:

Resting up tomorrow/am cardio and back/tri's on Thursday

Quote of the day: "It doesnt matter what routine you do in the gym, Mentzers routine, Yates' etc.. what matter is that you give it everything on every set and as long as the end result is bigger muscles than you're doing well"

[tomsammce]

huck mate! good hucking training!

[Rookie]

huck mate! good hucking training!

thanks bro, was hucked as after that eh!!!!