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

Rookie Senior member

Rookie

Posted
  • Author
Posted

Today was a mean delts sesh!

Intensity 3.5- took a bit too much time

Planning 4- pre w.o nutrition was solid, and I knew my goals were to feel the muscle more and use heavier weights on the Arny press

Execution 4- Did as I planned, lateral raises were mean, so was the lateral raise machine- side delts were pumped!!

Arny presses:

15x12, 15x12, 17.5x12, 17.5x12, 20x10, 20x10- was damn hard, delts were getting pumped and last few reps of last few sets were very hard to pump out

Front raises:

17.5x10, 17.5x10, 20x10, 20x10- very good, felt the delt working and was pretty pumped

Lateral raises:

10x12, 10x12, 12.5x12, 12.5x12- all sets were awesome, felt every rep on the delts which was good and didn`t use much traps. Surprising what better form can do to make you feel it on the target muscle

Side raise machine:

3x10, 3x10, 4x10, 4x10- awesome machine, went slower on the eccentric today, which made it that much harder, awesome pump on the delts and will increase the weight next time

Rear delt raises:

12.5x12, 12.5x12, 15x10, 15x10- rear delts were getting pumped, and squeezed hard with them, need to make sure I don`t use as much traps next time

All in all was a good session and very happy with the feel/tension that was produced on the delts- cannot believe how pumped side delts were :D

Tomorrow is arms

Over and out

Rookie

Link to comment
Share on other sites
  • Replies 835
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Dr Squat Senior member

Dr Squat

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

Mate, I'm not a bodybuilder but I do think a lot of people jump on stage before they have any decent size. I call it the "NZ idol syndrome". You know the one where the whole family tells the dude that he/she is a great singer so they go on national tele and everyone cringes. Bodybuilding is about being big and freaky I think. The minor detail comes years down the track. All just my completely educated opinion of course.

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

Mate, I'm not a bodybuilder but I do think a lot of people jump on stage before they have any decent size. I call it the "NZ idol syndrome". You know the one where the whole family tells the dude that he/she is a great singer so they go on national tele and everyone cringes. Bodybuilding is about being big and freaky I think. The minor detail comes years down the track. All just my completely educated opinion of course.

While that can be a matter of opinion (always hearing people bitch about how people are too big and how we need more Frank Zaneish physiques) I agree.

Haha NZ idol syndrome haha Gold! I know what you mean

You say minor details but some times the minor things can be major if you know what I mean

This all doesn't matter a ya boy isn't looking to be on stage (not anytime soon atleast)

Link to comment
Share on other sites
Dr Squat Senior member

Dr Squat

Posted
Posted
:lol: you guys will always give me shit for that haha. That was my ideal 4 months ago mate, things have changed..

If I can do 11kgs in 3-4 months surely I can do more once I lift progressively heavier weights, time for me to grow.

Rookie

You will hit a point where it gets harder. But ride the easy gains while you can.

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Yeah, I`ll take advantage of what`s happening now..

Intensity: 4- I need to make sure I get the balance between using the right weight and having rest, however starting to understand around 45-60 seconds does me fine

Planning: 5- Pre w.o nutrition was very good, my goals were to feel it on the target muscle as possible and accomplished that. New goals will be to achieve that with increased weight

Execution: 4- Felt every rep on the target muscles, just need to make sure that all reps are generally the same and not in diff planes etc

Today was arms:

Tri`s:

Skullcrushers:

10+barx12, 10+barx12, 15+barx12, 15+barx10- these were awesome, elbows in and felt every rep on the tri`s, should be a good change from CGBP

Nautilus tri ext:

50x12, 50x12, 50x10, 50x10- this also was an awesome exercise, if I went up a weight it would been too heavy so I stayed at 50lbs and just went to failure on all sets

O.H Rope extensions:

25x15, 30x15, 30x15, 30x12- Tri`s were very very pumped and fatiguing quick, still got the reps within the range I was aiming for

Biceps:

BB Curls:

25x12, 25x12, 30x10, 30x10- these were awesome, keep the rhythm going and tension was on, bi`s felt like they were gonna explode.

Hammer curls:

12.5x10, 12.5x10, 15x10, 15x10- these were awesome also, P.A.F

Nautilus machine:

60x12, 60x12, 60x10, 60x10- could not go any heavier so just keep going to failure on all sets, bi`s were so pumped it was insane.

Today was a good arms day, I hate to sound like a chump but I do look forward to arms day because the pump/feel is awesome

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Today was a good quads session:

Intensity: 4.5- finished my whole quad session in around 40mins

Planning: 4- Pre w.o nutrition was ok, went a lot higher in carb then usual as it is a cheat day, helped out heaps in terms of energy and performance. I had goals of adding 5kgs to high bar squats and adding weight to leg presses too.

Execution: Smashed the goals I had in mind and train hard and did quite a bit of work in a short amount of time.

Quads:

Nautilus 45 degree Leg Press:

2.25PPSx10- 5 sets, 2PPSx15- 5 sets- these were very good, the sets of 15 were very hard since lactic acid was building up fast but had to power through and get the job done.

High bar squats:

65x10, 65x10, 75x10, 75x10- these were very deep, and just kept tension on the quads, felt very pumped- quads were heavy and full of blood.

Leg extensions:

45x20, 60x15- fell a bit short in time since I had to shoot off, so fell two sets short, so I did as much as I could in the time I had.

Will be recovering, and enjoying the food here.

Always need to remember that I just need to focus on the task at hand, which is training/eating because I tend to get distracted very easily with all the small details that don`t really matter.

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Intensity 4- spent a bit too much at the start, but once I got into it the flow was good

Planning 3- I knew I wanted to hit more numbers on things other than bench but didnt specify goals. Had a nap and woke up quite late to be able to have proper pre w.o nutrition

Execution 4- did what I set out to do

Chest:

60x10, 60x10, 70x10, 70x10, 87.5x6, 87.5x6- two solid sets, both sets were to failure, so far it has been a 2.5kg increase each week. Looking good to hit my goal of 90kgx6 soon

Low incline DB press:

25x10, 27.5x10, 30x10, 32.5x9- very good stretch and just kept banging the reps out, chest was very very pumped

Flat Db flyes:

20x10, 22.5x10, 25x9- very good stretch and squeeze

Hammer Strength Wide Chest:

35x10, 35x10, 35x8, 35x7- awesome machine, hits the low pec very well. Will keep it at 35 till I can hit 10 reps on all sets

Pushdowns:

5x15 at 30kg- tri`s were cramping up hard and felt them burning hard! Was good

Rope extension:

5x15 at 25kg- good stretch and contraction.

All in all was a good session, will keep plugging away and am looking to smash my goals I have set!!

Rookie

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Today was a good back session:

Intensity: 4- Good flow and lats were pumped.

Planning: 4- Good pre w.o nutrition and knew what I wanted to do but need to sit down and specify goals

Execution: Did what I set out- Next week I`ll be changing from NGPD to FPD since I feel them lot more in the lats

NGPD:

80x10, 80x10, 90x8, 90x8, 120x6, 120x6- was ok but will change to the regular front pulldowns next week as I had a play around with them at the end and felt them way more in my lats compared to NGPD

Nautilus Pullover:

90x10, 90x10, 100x10, 100x10- these were awesome, good stretch and good squeeze of the lats!!

T-bars:

3plx10, 3plx10, 3.5plx10, 3.5plx10- still need to focus on using the lats as much as possible which was done well today, and got 2 extra reps on last two sets. Will see how I feel next week about increasing the weight.

Hammer rows:

50x10, 50x10, 55x8, 55x8- these were very hard/good- good squeeze/tension on the lats. My right arm seems to be weaker so will sort that out

FPD:

75x10, 80x10, 80x10

Rookie

Link to comment
Share on other sites
Dr Squat Senior member

Dr Squat

Posted
Posted
Didn`t make it into the gym today :( , felt like I been hit by a train. Been quite drain for the past week, just thought I`d be ok but damn not this time.

Back to the drawing board and to change a few things around.

Rookie

Probably due for a few days off bro. You need to listen to the body. Maybe take the rest of the week off and rest up. Cheat on the diet and get your enthusiasm back. :)

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted
Didn`t make it into the gym today :( , felt like I been hit by a train. Been quite drain for the past week, just thought I`d be ok but damn not this time.

Back to the drawing board and to change a few things around.

Rookie

Probably due for a few days off bro. You need to listen to the body. Maybe take the rest of the week off and rest up. Cheat on the diet and get your enthusiasm back. :)

Thanks mate, yeah I`ll rest it up. Still even feel drained this morn, haha sounds like a good plan :nod:

Didn`t make it into the gym today :( , felt like I been hit by a train. Been quite drain for the past week, just thought I`d be ok but damn not this time.

Back to the drawing board and to change a few things around.

Rookie

Do ya need a rest Rook...

Yeah my body is telling me so, just wake up and all I wanna do is sleep. Haven`t had manys days off training for a while, so could be about time.

Why did you move?

Gap year

Link to comment
Share on other sites
Rookie Senior member

Rookie

Posted
  • Author
Posted

Yeah I remember you saying your mate was a big advocate of having a week off during training cycles. Haha, I`ve been having wild red salmon every morning and gonna have some salmon and tuna tonight.

Took your advice and had a few sweets just before, do you think it`d be a good idea to adjust training once I get back in the gym?

Rookie

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


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...