Rookie: Road to rippedness and first comp

[Dr Squat]

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

I don't think so mate. Your approach has been successful. But you haven't had a break in 12-14 weeks. Plus you have moved countrys and have to deal with all the stress that brings. I still don't think things are broken?

[Rookie]

Yeah that`s true. Nothings broken yet, still keeping volume high and using a few different machines, that`s about it. Things over here a very fast paced and really different- just house next to house etc

Will start a new cycle on CGBP next month and looking to break some PB`s- since I plateaued, just doing skullcrushers for now.

Rookie

[Dr Squat]

Yeah that`s true. Nothings broken yet, still keeping volume high and using a few different machines, that`s about it. Things over here a very fast paced and really different- just house next to house etc

Will start a new cycle on CGBP next month and looking to break some PB`s- since I plateaued, just doing skullcrushers for now.

Rookie

Look after those elbows bro.

[Rookie]

Felt ok today so decided I could go to the gym, and had just enough energy to train a small body part like arms..

Arms:

Intensity 4.5- all sets were to complete failure and gave it everything I had, supersets and short rest periods were good, had just enough rest to be able to increase weight on later sets which was good- I know I gave it my all which needs to be done on all sessions. My muscles were completely fucked and I knew I couldn`t have done anymore- very good feeling

Planning 4- Planned what I wanted to do and knew how I was going to go about it, pre w.o nutrition was solid however I got to the gym and saw that I forgot my shaker at home- epic fail.. had to settle with a 10g protein drink from the gym. I had goals to increase weight on things I had done before, or get more reps which I accomplished

Execution 4.5- did everything I had planned to do, arms were very pumped and strength is going up slowly which is a good sign. I`ll be doing this style of training for arms from now on as it is a good intensity booster and allows me to lift "reasonable" weight. New goals for next arms session are to either increase weight on exercises or increase reps.

Skulls:

bar+15x12, bar+15x12, bar+17.5x8, bar+17.5x7- good tension and squeeze, focused on keep elbows in and flexing tri`s hard

superset with bb curls:

30x12, 30x12, 35x9, 35x8- These were very good, awesome pump and squeezed every rep hard at the top

Alt DB curls

15x12, 15x12, 17.5x8, 17.5x8- these were awesome, arms were pumped to bits and squeezed bi`s hard at top once again.

superset with:

over head db ext:

7.5x12, 7.5x12, 10x10, 10x10- these were good however since I have very tight delts it was a limiting factor in getting my arms close to my head- just did 1 DB/arm at a time. Considering switching to rope exts

Nautilus triceps:

60x10, 60x10, 60x9, 60x8- these were awesome, full stretch and squeeze. These are very good in that the tension is on the tri`s the whole time and they burn like crazy

superset with nautilus biceps:

60x15, 60x15, 70x8, 70x8- all sets were done in a constant tension style- flex one arm and curl, back and forth- a trick I learned from a mate and this pumps ups the bi`s very well- arms felt very full and could barely straighten them

All done in about 45mins which is good and was very happy with how I performed, in and out very quickly- pleased about that.

Next session will be chest- look forward to it as I have a plan of hitting 90x6 on the bench.

Rookie

[Rookie]

Good chest session, accomplished my goals of hitting 5-6 reps on 90kg on the bench. This completely ruined me for the rest of the session but had a good pump.

Intensity 4- as I finished my ME bench, the intensity went up and down- I was pumped to bits and performed everything quickly however I was becoming a bit exhausted and couldnt go much heavier with some exercises

Planning 5- I knew I wanted to hit my goal of 90kgx5-6 reps on the bench and also to hit more weight/reps on low incline DB. Pre w.o nutrition was solid, had 3 cups of rice with protein portions to match all before 12pm and trained not too long after. Post w.o nutrition was all good, prepared my shake and took it this time.

Execution 4- I did what I set out to do and in good fashion.

BB bench:

60x10, 60x10, 70x10, 70x10, 90x6, 90x5- went lighter in the middle sets because I knew if I went heavier/ to complete failure I would not have got the reps at 90kg

Low incline DB:

27.5x10, 30x10, 32.5x8, 32.5x6- these were awesome, big stretch and big squeeze at the top, increase weights in the earlier sets which was good but need to make sure I get 8-10reps at 32.5kg, pecs were full of blood.

Flat flyes:

17.5x10, 17.5x10, 20x10, 20x10- these were good, also decided to lighten the weights since delts and tri`s were kicking in.. Huge stretch and squeeze, tension was on hard

Hammer Strength Wide Chest:

35x8, 35x8, 35x7, 35x7- this killed me, well everything before this killed me here too. Good contractions and pleased with how my chest/strength is coming along.

All in all it was a good session, left delt was ridiculously tight- used to get weekly massages for this issue so need to get that sorted asap. I`m progressing fairly well with strength, the 2.5kg weekly increase seems just about right. I`d have to say since I started actually giving my delts a decent blast my bench has shot up- this and my training partner`s incline bench theory we used at ESBB.

Tomorrow is back and should be a cracker, have goals to smash and lats to bash.

Rookie

[Rookie]

Awesome back session today.. Lats were pumped to bits.

Today was a volume day- usually have one every few weeks in which we go over 20 sets.

Intensity 4.75- Very good but not a 5, lats were pumped and work rate was nice and quick. Was shagged by the end, whole session was just over 50min

Planning 4.5- Clearly outlined what I wanted to achieve and hit 4pl on the t-bar a PB- with good form, could do more and swing like a see saw but using the lats are of utmost importance for now. Workout nutrition was good, had 3 solid meals before training, trying to keep carbs as high as possible.

Execution 4.5- Did what I planned and felt almost everything in my lats which is a relief and shows that all is going according to plan. My back still lags but is leaps and bounds beyond what is was when I turned up at ESBB.

Back:

FPD:

80x10, 80x10, 85x8, 85x8, 90x6, 90x6, 85x8, 85x8, 80x10, 80x10- awesome 10 sets, got my lats very very pumped- working in the full r.o.m and focusing on getting a full stretch at the top and a good contraction at the bottom, rhythm is becoming a lot better, in turn increasing tension on lats

T-bars:

3.5plx10, 3.5plx10, 4plx8 PB, 4plx8 PB- these were good, big stretch and focusing on using lats- pumped again, finally able to do 4pl without swinging and actually feel every rep in the lats.

Hammer rows:

50x10, 50x11, 55x9, 55x8- these were very good, lats were very pumped and fatigued by this time, still managed to get more reps than last week which is good. My right side is still weaker but doing my best to use my lats without body english

Nautilus pullover:

90x10, 90x10, 100x9, 100x8- these were good and expected a drop in strength since I put it last. Lats were pumped to the extent it was damn hard to contract them on these but still managed to get a pump out of them

BNPD:

75x12, 75x12- these were good and just used them as a finisher

All in all it was an awesome back session, intensity was up and the change of order in exercises helped big time. On my way to creating a thick/wide bad reminiscent of Franco Columbu. I know that as my form has improved my back has gotten wider/stronger- full range=full development

Rookie

[Rookie]

Felt like I`d been hit with baseball bats yesterday- was f---ing shattered, drained like cows udders.. All I did was sleep ALLLLLL DDDDAAAAAAAYYY.

Anyway, resumed with Posterior chain today..

Intensity- Good compact session, deadlifts got me good, esp the last set of 185x2. Once those were done I pushed the pace a bit more and got everything done in around 45-50mins

Planning- I knew I wanted to hit 185x3- original goal, ate plenty beforehand. Also made it my goal to step it up a notch in terms of eating- woke up round 7am and started a meal every 2hrs.

Execution- Didn`t quite get 185x3- couldn`t quite lock it out, also grip was failing, the disadvantage of no chalk however this will make me improve on grip and hopefully help in the long run.

Posterior chain:

Deadlifts:

100x5, 140x3, 160x3, 185x2.5- failed on 3rd rep before lockout.

Stiff legged deads:

60x12, 80x10, 110x8, 120x7- an improvement from last time, lower back was pumped and hammys were feeling it.

Seated Hammy curls:

58.5x10, 58x5x10, 63x6, 63x8- last two sets were weird, 3rd set was screwed coz seat was too far and was able to do more on last set when seat was close- good squeeze in hammys, felt nice and pumped.

Short session today, absolutely took it out of me.. Will either do abs and or calves with post chain next week. Will also do calves with quads this Sat.

Delts/arms tomorrow, not ideal but will smash them hard.

Quote of the day: "I don`t play up, I play around" Big Tomsammce

Rookie

[Rookie]

Awesome delts/arms session today. There was more of a focus on delts, since more volume was done on that bodypart in relation to arms, however delts were pumped and side delts esp were on fire which is def a good sign.

Intensity- 4.5 All sets were hard and delts were pumped, arms at the end was good as well, a few quick supersets and soon enough became swole. Work rate was rather quick considering I had a lot of work to do.

Planning- 4.5 Exercises/goals were all pre planned, aimed to hit lot more sets on the lateral raises today which I did and would def recommend it to anyone who has a hard time using/developing side delts.

Execution- 5 Everything was done well, very very happy about the feel the muscles are getting- side delts in particular. All target body parts were full of blood and felt like they were gonna explode.

Delts/Arms:

Rear delt raises DB: 12.5x15, 12.5x15, 15x12, 15x12- good to see strength coming up and delt felt it in my rear delts.

Arny press: 17.5x12, 17.5x12, 20x10, 20x10- good and felt them hard in front delts as expected, good with no pain in a/c joint

Front raises: 17.5x14, 17.5x14, 20x12, 20x12- Also a goodie, front delts were on fire :twisted: and just kept going till I couldnt raise the DB`s

Lateral raises:

10x15, 10x15, 12.5x10, 12.5x10, 15x6, 15x6, 12.5x8, 12.5x8, 10x10, 10x10

Side delts were burning insanely, strength started to drop after the set of 6`s however not too worried since the muscle was being strained as much as poss.

Skulls:

12.5+barx12, 12.5+barx12, 15+barx10, 15+barx8

Superset with BB curls: 30x12, 30x13, 35x11, 35x9- These were awesome, better than last week and both exercises smashed target muscles, arms were pumped.. superpumped!

Over head rope ext:

30x15, 30x15, 40x10, 40x8- these were awesome, finally got it- kept arms still, big stretch and squeezed the crap outta the tri`s

DB curls: 15x12, 15x10, 17.5x8, 17.5x8- was good since arms were pumped and expected a drop in performance since this was one the last exercises and just felt completely exhausted. Good though coz I knew I gave it everything I had.

All the excitement over here atm is about the New Year, food is mental at this time of year, so time to get animal with the good food

Planning on switching my ME post chain exercise soon and my main tricep exercise. Can`t wait to go back to box squats, just loved them- should be interesting to do with an oly bar.

Rookie

[Rookie]

Today was a mean session of quads:

Intensity: Good, and was able to do a good amount of work/weight in limited time

Planning: Not too bad, but could`ve gone to gym a bit earlier. Workout nutrition was on point, except post w.o meal was a bit late. Had goals to increase weight on high bars and LP which was done, also extensions

Execution: Did everything hard and fast, legs were pumped. Happy with performance today but will make sure I step it up again next week

High bar squats:

60x10, 80x10, 90x10, 100x10- these were awesome, up and down non stop, piston like rhythm, quads were burning and last rep almost sat me on my ass.

Nautilus 45 degree leg presses: Took time getting on here since a guy had a few sets to go once I finished my high bars:

2.5PPSx15x4 sets- these were insane, quads were burning like mad!! almost got crushed under it on last few reps of last few sets. Plane of movement is awesome.

Leg extensions:

65x15, 65x15- only did two as I was running short of time, had a chiropractors appt to go to but still got em done, burning like crazy

That was it for today, all done in under 40mins, mental intensity.. quads were full of blood, the wait for the LP got me a bit :x since the pump started to go away

Went to chiropractor right after who did a full body assessment and had few interesting things to say:

Muscle imbalances: Said my delts, chest, traps are imbalanced- slouch forward to much which causes forward head syndrome. Told me my left hip is lower and lower back on left is less muscular than right. Pretty much said all my muscles were tighter than a virgins pussy.

Solutions: told me to do foam roller before training and to stretch after. He said if I continue the way I am, might be the next hunch back of notre dame a few years down the track :roll:

Rookie

[tomsammce]

Nice bro! Have u ruined many jap girls yet? lol

Mint!

[rimma]

hey Rookie,

How are you finding the diet side of things?

Packing in some whale protein, tofu and whole baby octopi? :grin:

[Rookie]

Nice bro! Have u ruined many jap girls yet? lol

Mint!

lololol ^^playing up. Not yet bro, Rookie`s rampage is in the making... So many hot girls here its insane though :shock:

hey Rookie,

How are you finding the diet side of things?

Packing in some whale protein, tofu and whole baby octopi? :grin:

Hey bro, diets all good. I reckon as long you make it a priority then it`ll always be good. No tofu for me mate, don`t want high levels of estrogen whales hard to find since the govt has made a crack down on public sales. No baby octopi yet lol

A usual days eats:

M1 1 cup rice with 150g salmon

M2 300g sweet potato and 150-200g chicken breast

M3 1 cup rice with 150g mackerel

M4 35g protein with 500ml fruit juice (about 50g carbs)

M5 1 cup rice with 150g-200g chicken breast

M6 150-200g fish or beef burgers (home made) with spinach/salad

The above diet is what I eat day in day out from Monday to Saturday, have a few sweets here and there but not going too crazy. When I can`t get sweet potato on time I`ll chuck in another cup of rice in M2.

Also doing a bit of moderate cardio for general health, 3x15 min a week

[Rookie]

Today was Chest:

A few mixed thoughts about today`s session but strength has improved which is the main thing.

Intensity: 3- Lifted more than last week but fucked around a bit too much in terms of talking etc, no excuses just gotta get my ass into gear and SFW with less talk. Pump was almost non existent due to not having enough food and having too much rest

Planning: 2- Although I pre-planned goals of what I was aiming to achieve today, I was lazy as shit and piss poor in terms of nutrition/organisation. Had f all to eat and I usually have 3 solid meals in before I lift, but today was shit and like I said no one else to blame but myself, can`t let these small things affect my performance.

Execution 4- Completed everything in but not as I hoped, even though goals were achieved and PB`s were attained this simply was not enough, also I`ve been a slack arse and haven`t been doing the usual tricep work at end of chest which usually gets done, no excuses but just spent too much time fucking around at the start and spent a lot of time in the gym.

I won`t talk about next time this and next time that, I`ll do what I`ll do, not say what I`ll do.

Chest:

60x10, 60x10, 70x10, 70x10, 92.5x6- PB, 92.5x5- PB

Low incline DB:

30x10, 32.5x10- PB, 35x9- PB, 35x8- PB- These were awesome, full stretch and squeeze at top without locking out, chest was feeling it.

Flat DB flyes:

Shoulders were screwing up with the heavier weights+ chest wasnt feeling it so did 4 sets on:

20x10, 20x9, 20x8, 20x8- these were good in terms of stretch/tension, elbows flared and squeezed pecs hard- need to get shoulders in right position so they dont keep clicking.

Hammer Strength Wide Chest:

37.5x10, 37.5x9, 37.5x8, 37.5x7 (All PB`)- These were all good, got the seat in the right position for pecs to be able to do their thing and squeezed every rep, chest was feeling it hard

Did a few sets of overhead rope ext but fucked around and wasn`t productive. Need to use time wisely :doh:

Was happy with how strength is coming along, but just need to focus on constant flow and good work ethic, can`t let it get me and only upwards from here.

Quote of the day: "Quitters never win and winners never quit"

Back tomorrow which should be good

Rookie

[Rookie]

Today was a mean back session:

Weight has been fluctuating between 88/89kg so going as planned. Not rushing things and if my body wants to grow it will at its own pace, I`m just providing it with the goods it needs to do so, good food, training and sleep.

Intensity: 4.5 Was awesome and picked up the pace today, made up for yesterdays shit performance. Put headphones in, and SFW :nod:

Took shorter than normal rest periods and was still able to lift more so endurance is improving too.

Planning: 4 Goals weren`t clearly outlined but had in mind what I wanted to achieve. Got a few PB`s with good form which was relieving. Nutrition was spot on, had 3 meals before I trained, good pump in the lats \:D/

Execution: 5 Did everything in good fashion, even did the extra bicep work- making sure I don`t slack off even if the bit of bicep work doesnt tickle my fancy.

Without further a do:

Back:

FPD:

85x10, 85x10, 90x8, 90x8, 95x6, 95x6- these were awesome, form was good and had a good consistent flow of opening/stretching lats and getting a full squeeze at the bottom. Obviously can`t keep upping the weights every week for each set but so far so good.

Tbars- My fave exercise atm

3.5plx12 PB, 3.5plx12 PB, 4plx10 PB, 4plx10 PB- awesome and minimal swinging, full stretch and hard contraction of lats

Hammer rows:

55x10, 55x9, 57.5x7, 57.5x7- These were all good, first two sets were best in terms of contractions, last two sets werent bad and cheated on last two reps of each set, the hard thing is holding the weight in a static contraction but feels good.

Pullovers:

90x12, 90x11, 110x9, 110x8- very good and love this machine, was gone by the time I was doing these, lats were obliterated.

Nautilus bi`s:

70x15, 70x11, 70x10, 70x10- these were awesome and kept rest short, good to see strength aint too bad even after a hard back sesh

Cable curl:

18x12, 18x12, 18x12, 18x12- these were all good, any heavier and delts start kicking in, aiming to keep the reps higher than usual to flush out the bi`s

Happy with today`s performance. Good thing is I`m focusing more and more on using the lats effectively. Strength is improving which is a plus, the goal is just to get stronger week to week.

Rookie

[Rookie]

Had Wed off and gym was closed yesterday (Thurs).

Deadlifts/arms.shoulders today:

Deadlifts:

100x5, 140x3, 185x3 PB- good but damn grip was falling apart on last rep. Be a good switch to box squats next Wed.

Anry press:

20x12, 20x10, 20x9, 20x8- all good sets, good to see strength going up, front delts were pumped, delts getting bigger which is good, about time I say. Should help bring my bench up nicely

Skulls:

bar+12.5x12, bar+12.5x12, bar+15x10, bar+15x10- these were good tri`s were worked and good to see strength/reps coming up

superset with

BB curls:

35x14, 35x12, 35x10, 35x9- all good sets, last set was hardest, had to fight for all the reps, fatigue was kicking in hard and cheated a bit.

Overhead rope extensions:

40x10, 40x10, 40x10- good and felt it on tri`s but not as much as I would if I did a bit of pre fatigue with lighter sets, still all good though

superset with

DB curls: 17.5x12, 17.5x10, 17.5x10- all good sets, strength def going up, good flow and squeeze, only used a tad swinging to get last few reps out on last set but all sets were hard and had to really fight

Merry Xmas NZBB peeps, tomorrow will be quads/hams/calves for me and plenty of good food

Rookie

[Rookie]

Today was ok:

Intensity: 4- wasn`t the best but legs got a bit pumped and strength was good. A lot of easier to just do quads, and not mix them up esp with SLDL

Planning: 3- didn`t plan that much but had a rough idea of what I wanted to achieve. W.O nutrition was solid, need to get on top of cardio, getting unfit as hell :pfft: :doh:

Execution: 3- Did alright, went way too heavy on LP, even though it was a small increase it felt huge

Legs:

High bar squats:

80x12m 90x12, 90x12, 100x12- first 3 sets were best in terms of contractions but the last one was the hardest, just kept pumping them out and quads were burning.

SLDL:

100x10, 100x10, 110x9- hammy cramped up badly, 120x10- happy bout this

Nautilus 45 degree Leg Press:

3PPSx9, 3PPSx8, 3PPSx6, 2.5PPSx12- 3PPS was way too heavy, only a small change from last week but damn felt way heavier. So next time I`ll keep it on 2.5PPS but increase reps and total volume :twisted:

Was quite short, hamstring curl machine was taken up couldnt wait so left it there. The calf raise is fucked, wooden shoulder placements with budget sponge/foam covering- tried to use a weight that was challenging but digged the shit out of my traps- will switch to seated calf raise

Met a few diff guys today, an amatuer BBer who competed recently in the states at the Ironman/Excalibur- used to be a PLer, thick as f*ck and big for a Japanese dude. Said he always did PLing in the off season, and loved lifting heavy while packing on weight.

He informed of a PLing comp next May and said he`ll help me out which is good, happy about having something to work towards and should be in the under 100kg class by then. Aiming for a 240kg box squat by May during my next cycle of heavy box squats, and CGBP should be good too.

Also another comp in Oct/Nov next year but will come back with a decision once I make my mind up. Don`t want it to affect my big comeback for the 2011 ESBB open :pfft:

Monday is a new day with Chest/tri`s

Rookie

[soundsgood]

Nice work on the stiff legs!

Shit 240 box squat will be mean. Have you done much in the way of box squatting yet? I'm not too much taller than you, 5'9, and I don't usually come across boxes that are low enough for me. Feels like half reps going down onto benches etc. Or maybe I just have short legs :shifty: :pfft:

[steak]

set up a stack of plates to the right depth if you're short...you may only need 5 or so :wink:

[Rookie]

Nice work on the stiff legs!

Shit 240 box squat will be mean. Have you done much in the way of box squatting yet? I'm not too much taller than you, 5'9, and I don't usually come across boxes that are low enough for me. Feels like half reps going down onto benches etc. Or maybe I just have short legs :shifty: :pfft:

Cheers bro, yeah I found when my box squat went up, my deadlift did too even though we didn`t do heavy deads. Yup, PB box squat is 210 late Oct/early Nov- just getting back into doing them. :pfft: the box I used back at ESBB was low enough- around parallel if not a bit below. Haha I know what you mean about benches too, way too high for me eh, should be interesting coz the height of the box at the gym here is higher than the one back at ESBB.

set up a stack of plates to the right depth if you're short...you may only need 5 or so :wink:

LOL Steak, :pfft: were under 6ft not under 5ft Good suggestion though. You done much box squatting bro?

[tinytraps]

5 20kg plates should roughly equal 10" 6 would be Ideal. 12" box squat is below parallel for me at 5'11 so should be good for you.

[Rookie]

5 20kg plates should roughly equal 10" 6 would be Ideal. 12" box squat is below parallel for me at 5'11 so should be good for you.

Cheers bro, I`ll compare the box height at the gym with 5-6 plates. Should be a good cycle though, can`t wait to get back into heavy singles 8) When`s your raw quest to 140 start?

[tinytraps]

very soon.I guess once all the alcohols outta my system :pfft:

[Rookie]

Haha lucky I don`t have that issue. Raw strength is where its at 8)

[steak]

LOL Steak, :pfft: were under 6ft not under 5ft Good suggestion though. You done much box squatting bro?

yeah...but for speed work only through my last cycle. kept it at around 50% and added green bands (I guess lockout would have been 200-220 or so...8 sets of triples and doubles as fast as I could with minimal rest between sets) and deloaded on to 40kg chains then 30kg chains then just bar weight of 160. All to depth on our lowest box. Got the LPC fired up good and I''ll do them again on the next cycle but will deload earlier.

[Rookie]

Today was a mean session! Accomplished goals and after BB bench the pumps were insane :shock:

BB flat bench:

60x10, 60x10, 75x12, 75x12, 95x6 PB, 95x5 PB These were all good, speed is improving (off the chest) so far so good, 2.5kg per week on BB bench, 10kg on my bench in 4 weeks.

Incline DB:

35x10 PB, 35x8, 35x8, 35x7- a PB as a set, heaviest I`ve ever gone on these, insane stretch at the bottom and squeeze at the top, just kept going till I couldnt do any more and had a tiny bit of spotting on sets

DB Flyes:

20x10, 20x10, 20x10, 20x8- These were all good, very good stretch and squeeze, kept the tension on without locking out- Got more reps than last week, every set was to failure so time to increase weight. The feel is good which is the main thing

Hammer Strength Wide Chest:

37.5x10, 37.5x9, 37.5x8, 37.5x6- These were all good, chest was gone by the time I started these, good pump and will aim to hit 10 reps on all sets next time.

Overhead rope extension:

35x15, 35x15, 35x11, 35x11, 35x10- These were all good and felt awesome, pump was mean and tri`s were cramping up- LOVE IT!!!!

Pushdowns:

40x14, 40x12, 40x11, 40x10, 40x9- these were awesome too, just kept pumping the reps out, full R.O.M and squeeze at the bottom.

All in all it was a mean chest session and very pleased with how my lifts are improving, I`ve had people say 5-6 days is too much etc, you use way too much volume blah blah. Well, I`m able to improve on a weekly basis which is the main thing and keep coming back stronger. Loving the volume and the "heavy" work at the start.

On another note, one of my good mates would`ve loved the session today- Pumping Iron was on the big screen in the gym and the part where Arnold goes to the prison and the guy says "big dude all the way big dude" "man gotta beautiful body, never seen a man with 23 inch arms" :pfft:

So far so good 8)

Oh and a shout out to boosting, he`s having a boosting JNR thats what I heard.. I thought not another boosting "realtalk" :roll: but sorta happy for him :pfft:

Rookie