Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Rookie: Road to rippedness and first comp

Rookie

By Rookie
in Workout journals

 Share

Recommended Posts

  • Replies 835
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Rookie Senior member

Rookie

Posted
  • Author
Posted

Thanks mate,

I could not have done it without.. If I didn`t join the house I`d probably be small, 70kgs and weak as tits..

Very happy that I joined, trained, ate every 2-3 hours and never looked back.

Today was quads:

Nautilus 45 degree leg press:

2pps for 5x10- really really different to normal leg press, the plane of movement is a lot diff so makes it way harder- my quads were pumped quickly

1.25 pps for 5x15- quads were burning at this point

High bar squats:

60x10, 60x10, 70x10, 70x10- all ass to grass, not used to doing close stance squats, powersquats are where my strength is compared to these.. Well I gotta start somewhere, my quads were burning and I got two more no matter what.

Nautilus Leg ext:

45x20, 45x20, 60x15, 60x12- complete failure on 12th rep couldnt do any more.

All in all was a good quad session- the hack squat at the gym is really awkward to use so I ditched it. Might do some extra sets of high bar squats, they were good- hamstrings and calves touching... Sucks how the changing rooms are upstairs!!

Rookie

Link to comment
Share on other sites
Dr Squat Senior member

Dr Squat

Posted
Posted
BOOOOOOOOMMM!!

Saw this blog about Rookie thought would be good to share what kind of achievements u can expect with the right attitude and hard work

...... and a good coach of course :wink: lol

http://biggerstrongersmarter.wordpress. ... ryn-ealey/

top effort bro keep it up.

Mint!!

It's a pretty simple formula. It wasn't until I looked at his results and gains that I realised how good they actually were.

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Yeah simple things work: Best advice I reckon was `never miss a meal` `never miss a training session` `carbs and protein at each meal` `get adequate sleep`

And to build on what I said about ESBB teaching me things I can apply to daily life: People often complain about `no time to train`.... I trained 6 days a week and had exams the week of the meet, I passed all of my exams and exceeded my goals I had for the meet.

ESBB taught me:

Time management/structure- we trained at roughly the same time every night, which allowed me to study before and after training

People skills- Listening was a big part of my gains to this date- I was never a good listener to start with, it developed with time.

Comraderie- the family environment is where everyone knows each other, people will ask how your training is going and keep you motivated.

Just a great bunch of people and I will never forget my time there, I will def be back at ESBB..

I know that if I employed a PT for 16 weeks, my strength would be nowhere near where it is today..

I am still a beginner and dont know much, but I have learned some valuable lessons through my 4 months at the house of ESBB

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Today was a good session- alright pump and strength is slowly climbing which is a good sign!!

Flat bench press:

60x10, 60x10, 75x10, 75x10, 85x6, 85x6- last reps of last two sets were to failure, flat bench PB- our strategy of doing incline bench def works to bring up the flat bench..

Incline DB press:

22.5x10, 25x10, 27.5, 30x9

Flat DB flyes:

20x10, 22.5x10, 25x8- good stretch and tension on pecs, shoulders felt a bit dodgy- could have been form, will see next week

Hammer strength wide chest:

30x12, 35x10, 35x9, 35x8- very good pump on this machine, hits the lower pec very well.

All in all was a good chest session, happy about how strength is going with flat bench, couldn`t do tris since things were being shifted around in the gym when I finished up with training my chest.

The first part (main compound exercise) is where I focus on shifting heavier weight, and the second part is tension and well high intensity bodybuilding.

I`ve found as my weight climbs, strength follows and vice versa

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

:nod: :D

Today was an awesome back session!!!!!

Intensity 4

Planning 4

Execution 4.5

Intensity- did my whole session in around 45-50min

Planning- I knew I wanted to hit more on the lat pulldown, hammer row and with the t-bar the main focus was to use full range of motion, and use the lats without swinging.

NGPD:

75x10, 75x10, 85x8, 85x8, 120x6, 120x5 (kgs)- full r.o.m and used lats as best as I could, felt every rep in my lats.. The last two sets were hard and heavy powerbuilding style

Nautilus pullover (Lbs/pounds)

80x10, 80x10, 90x10, 90x10- this is an awesome machine, full stretch and awesome squeeze of the lats, slow up and fast down- tension was good

T-bars:

3plx10, 3plx10, 3.5plx8, 3.5plx8- just focused on using my lats as much as possible without going heavier, next time will add the weight since I was able to maintain good form and full r.o.m

Hammer row:

45x10, 45x10, 55x8, 55x8- last two reps of last two sets were to complete failure, very good machine- full squeeze in the lats and just kept the focus on lats the whole time

BNPD:

70x12, 70x12- again just full r.o.m and squeeze on each and every rep

Bi curls:

15x10, 15x10, 17.5x8, 17.5x7- good rhythm and pump- last set was very very hard since bi`s felt quite taxed

Nautilus machine curls:

60x10, 60x10, 60x8, 60x8- awesome pump and constant tension

All in all was a very good session imo, one of my best back sessions to date. Hopefully this will bring up my back and take me towards getting a thick and wide back. Enjoying this new routine!!!!

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted
Is the NGPD easier than the one over here? Cause that is alot of weight to be using, especially compared to the rest of your weights.

Not calling BS though just so you know

Yeah it feels way easier, the thing said kgs and I was thinking hold on.....

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

PD: I don`t really see the point in putting pics up here till I feel like I`ve built a good base of muscle. If I ever decide to hit the stage I aim to be 80kg+ on stage and win, don`t wanna be another guy who goes on stage to get his ass handed to him- I`ve seen it time and time again. Will want to nail both size and conditioning!! I see a lot of people talking about symmetry, proportions etc before they`ve built a solid base of muscle- to me BBing is about being big/freaky as you possibly can. Even the gym owner here, ex bber and a national level bbing judge said to me just focus on lifting heavy and making the muscle work, build some decent size and go from there. Here is a link of national level bbers (all shows are tested/ natural):

The guy at the top is the newly crowned MR Japan: http://bodybuilding-fitness.jp/JBBF/JBB ... Nihon.html

Today was Posterior chain:

Intensity: 3.5- all kind of went down hill after ME deads, 3x180 got me dizzy and I saw some stars

Planning: 4- pre w.o nutrition was solid, I knew I wanted to hit 180x3

Execution: 4- hit my goal of 180x3 on deadlifts

The plan now is to slowly and steadily add weight to my triples.

Deadlifts:

100x5, 140x3, 160x3, 180x3- PB: Was flippin hard, no chalk too, grip woulda gave way if I went for a 4th rep.. On my way to hitting 220kg raw by 1/1/2011.

Straight legged deads:

60x10, 80x10, 100x10, 120x5- these were good, felt them in the hammys hard, grip was pretty gone from the preceding sets of DLs

Seated hammy curls:

54x10, 54x10, 58.5x10, 58.5x10- good contractions and tension, diff to lying leg curls, calves seem to get involved a lot!!

That was it for today, a short and sweet posterior chain session.

Shoulders tomorrow, will add in a few extra sets on my right side with Db laterals and cables, my right side seems to be lagging quite a bit- most likely due to prior injury and cortisone shots.

Rookie

Link to comment
Share on other sites
PeterDolan Veteran member

PeterDolan

Posted
Posted

I know what you are saying Rook but even without pics, you need someone casting a honest eye on you cause if you do decide that you wanna get on stage but have a lot of glaring weaknesses, it'll be hard to correct in 8 or so months. I'm getting my brother to do the same as you, add muscle on there before worrying about making everything nice and pretty, but I still want him to be conscience of what's growing better than other things and what needs work.

But for what you are doing now, you're right, no need for picks

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Yeah I know what you`re saying. If I do need help on symmetry etc there are plenty of good bodybuilders who can help me, but yeah still too early now. What you`re doing with your bro sounds good, I think its always good to have a second pair of eyes watching of training etc.

If do ever need any help with BBing etc there people who can help me but since that`s not my main concern atm, will just stick to power-building (strength/size)

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted
Good to see that you still working out, thread was becoming like a soap story :lol: all talk no action.

Thanks for the link to Mr japan, damn those women got pretty ripped

:lol: Soap story lmao!! I`ll always train, don`t know what I`d do if I couldn`t.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...