Rookie: Road to rippedness and first comp

[Rookie]

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.

True, sounds interesting bro! I miss the chains and the GC bar, will have to make do with oly bars for now! Yeah I wanna build a LPC of steel, want big numbers for both squat and dead.

[tinytraps]

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

Beer is 120% more anabolic than burgerking

[Rookie]

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

Beer is 120% more anabolic than burgerking

Is that what you keep telling yourself bro :pfft: I know beer is estrogenic though

[rimma]

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.

Rookie

You might be onto something there bro, some people reckon that "overtraining" is pretty difficult to achieve.

For example the bulgarian Olympic lifting team lifting for 3-4 hours a day, six days a week, with 85%+ of their 1RM :shock:

If you ever have a spare moment this blog is a pretty funny read: http://www.chaosandpain.blogspot.com

[Rookie]

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.

Rookie

You might be onto something there bro, some people reckon that "overtraining" is pretty difficult to achieve.

For example the bulgarian Olympic lifting team lifting for 3-4 hours a day, six days a week, with 85%+ of their 1RM :shock:

If you ever have a spare moment this blog is a pretty funny read: http://www.chaosandpain.blogspot.com

Cheers bro, yeah John Berardi said in an article he`s only ever seen overtraining, real signs and symptoms etc in olympic/elite athletes who train 20hrs+ a week at a high intensity. The key is to listen to your body, thats what I got told and it makes a huge difference

[Rookie]

Today was back:

Had to rush it since had a job interview not long after.

Intensity: 4.5- work rate was mean and lats were pumped, went hard

Planning: 3- Didnt have clear goals but made sure I came back stronger.

Execution 4- Achieved most of what I wanted to achieve, but had to switch exercise order since Tbar was taken up- was fucked by the time I hit these so strength was a bit off- might even make them first exercise on next back cycle.

Back:

FPD:

90x10, 90x10, 90x10, 90x10, 95x8 PB, 95x8 PB These were hard, but good- went hard on all sets, bit of body english on last two sets but last rep or two so wasnt swinging from rep one

Hammer rows:

50x12, 50x12, 50x10, 50x9- My left side is way stronger than my right so I had to bring the weight down to make sure my right side got the feel too. Right lat was contracting better at this weight and pumped to bits

Tbars:

4plx8, 4plx8, 3plx12, 3plx12- thought I could`ve gone up in weight, but def not after the hammer rows, so decided to take a plate off and go for the reps, very good pump in the lats with the lighter weight. Still feel it with 4pl but since I was fucked by this time, contractions weren`t the best, a bit of swinging (last rep)

Nautilus Pullover:

100x12 PB, 100x12 PB, 110x10 PB, 110x9 These were mean, awesome stretch and squeeze, got the last bit of energy out of the lats. Kept tension on and rhythm was good.

Didn`t have time to do bi`s, hammy`s still wrecked from Sat :shock: So wont be doing p chain tomorrow hurts to walk up stairs. Will do arms, and will see how I go on CGBP tomorrow.

Looking forward to the change in programme, will do the PBing type format with the CGBP. The gym closes tomorrow and re opens on the 4th :evil:

On the 4th of Jan, Rookie`s rampage will begin :gunfire:

Quote of the day: "Where there`s a will, there`s a way"

Rookie

[Rookie]

Yesterday was arms:

Intensity 3.5: After doing tri`s I was wrecked, maybe bi`s were weak coz of back the day before?

Planning 4: I initially knew what was going to be done in the gym, one of the boys BBers was doing tri`s at the same time so I joined him for tri`s, he did the same set up to me (6sets with CGBP- but he went all in the 8-10 range).

Had goals to hit more reps on the BB curl and DB curls

Execution 4: Did everything well, felt a bit flat on bi`s and hit a few more PB`s. Aim is to get CGBP up, it is currently at the same as where I left off weight and reps.

Arms:

CGBP: 60x10, 60x10, 70x10, 70x10, 80x6, 80x5

Pushdowns: 40x21, 50x14, 50x13, 50x12

superset with

Overhead rope extensions (kneeling): 25x10, 25x8, 25x7, 25x6

BB curls: 35x15 PB, 35x13 PB, 35x12 PB, 35x10

DB curls: 17.5x10, 17.5x10, 17.5x10, 17.5x9- these were ok but def felt weak since I did back on Tues.

Nautilus Bi`s: 70x13, 70x10, 70x10, 70x8- weren`t the best I`ve done before, bi`s felt flat/weak.

All in all was a good session and it was good to do some training with one of the boys from the gym. I know where my weak links are, aim to get my CGBP up to scratch with my flat bench. Going to a diff gym, nearby and a 10 buck casual since our gym is closed. Shoulders/chest are still wrecked from Mon :shock: and hammys are still tender from Sat :shock: being wise quads will be on the menu.

There was a skinny guy in the gym yesterday, lacks guidance but is very keen on getting bigger/stronger, now I`m no expert- still a novice/rookie :pfft: had a chat with him and invited him to join some of my trainings- will give him the advice/things I was taught like how to eat properly etc. He goes through the motions without any intensity so will do my best to help him out. Another PBer in the making :pfft: Simple things like learning how to eat every 2-3hrs will take his progress to diff places

Off for quads

Roookie

[Rookie]

Trained quads this morning:

Intensity: 4.5- Was sweating like a rapist and panting like a mofo, had around 45-60sec rest between sets. Stayed on the squat rack for a while, good to see reps are coming up- was limping after 30mins on the rack :shock:

Planning: 4- Morning sessions I find hard because I`ve only had one meal and don`t feel as energetic, still managed to have a good breakfast beforehand to get me going.

Execution: 4.5- Did everything well, squats were below parallel, not as deep as I`d like since the squat rack had fixed supports :evil:

Managed to crank out 14reps of 100kgs which is a PB- quads were so fucked..

Quads:

High bar squats:

60x15, 60x15, 80x12, 80x15, 90x15, 90x12, 100x10, 100x14 PB

These were awesome, the reps were all over the show at the start since I shorter rest for some sets, compared to others. Quads were very pumped and pleased with being able to feel it in the target muscle at a higher weight. 2nd to last set on 100kgs was non stop just kept going and could only get 10, the last one was non stop till about rep 8 and I just banged out 2reps, caught my breath and kept going.

Barbell static lunges- the gym didn`t have a proper leg press so I decided to do these in the rack :pfft: another 10 min in there

30x20, 40x12, 40x15 all good sets, rest was short and sweet and just kept smashing the reps out, good feeling when legs are full but not so good when you look like you got a carrot up your arse :shifty:

Leg extensions:

56x20, 63x15-DS-56x8, 63x15-DS-x5, 63x12- these were mental, felt diff to the one I`M used to but similar weights were used, slowish eccentric and big squeeze at the top.

All in all it was a mean session! Since it was my last session of 2010, I would like to thank a few people who`ve had a lot to do with my progress this year. The boys at ESBB, Doc and the rest of the boys, they know who they are :nod:

Would have never dreamed to have come this far in 4months.

Just a few stats from this year:

July PB`s: (76kgs BW)

Squat: 120kgs

Bench: 85kgs

Deadlift: 155kgs

November: (87kgs BW)

Squat: 160kgs

Bench: 105kgs

Deadlift: 210kgs

I would`ve never thought to get these improvements in such a short time.

My goals for my next 3 lift meet May 2011 are:

190-200kg squat

120-125kg bench

230-240kg deadlift

Would be good to get a 500+ total, thanks to everyone on here who has given me valuable advice, and glad to have a made some new friends on here too. Loving training at the moment and just focusing on doing my yards in the gym and getting stronger.

All the best wishes for training and have a mean New Years!

Rookie

[soundsgood]

Nice work on the squats. I do the same thing on my top sets. Rep as many as I can, stop take a breather for a second, do another rep, breather for another second, another rep etc. Those are the reps that do the damage. I think if more people trained like that instead of just racking it when they were fucked they'd get more gains.

[Rookie]

Nice work on the squats. I do the same thing on my top sets. Rep as many as I can, stop take a breather for a second, do another rep, breather for another second, another rep etc. Those are the reps that do the damage. I think if more people trained like that instead of just racking it when they were fucked they'd get more gains.

Cheers SG, means a lot coming from you bro! Yeah I could barely walk after the top sets, body was saying no but I knew I thought nah got a few more left. They sure did do some damage, felt good coz I know I did my best on them. Next goal is to do 100x20 :shock: One day I wanna get to 180x10-12 :pfft: and be able to say its "light" LOL

[teamfatboy]

Would have never dreamed to have come this far in 4 months.

Just a few stats from this year:

July PB`s: (76kgs BW)

Squat: 120kgs

Bench: 85kgs

Deadlift: 155kgs

November: (87kgs BW)

Squat: 160kgs

Bench: 105kgs

Deadlift: 210kgs

I would've never thought to get these improvements in such a short time.

My goals for my next 3 lift meet May 2011 are:

190-200kg squat

120-125kg bench

230-240kg deadlift

Would be good to get a 500+ total, thanks to everyone on here who has given me valuable advice, and glad to have a made some new friends on here too. Loving training at the moment and just focusing on doing my yards in the gym and getting stronger.

All the best wishes for training and have a mean New Years!

Rookie

Wow, nice gains in four months :clap: , guess it's true that if you reach for the stars, you might get to the moon! I'd put good money on you making a 500+ total if you carry on with that focus and commitment.

Onward and upward \:D/

[Rookie]

Would have never dreamed to have come this far in 4 months.

Just a few stats from this year:

July PB`s: (76kgs BW)

Squat: 120kgs

Bench: 85kgs

Deadlift: 155kgs

November: (87kgs BW)

Squat: 160kgs

Bench: 105kgs

Deadlift: 210kgs

I would've never thought to get these improvements in such a short time.

My goals for my next 3 lift meet May 2011 are:

190-200kg squat

120-125kg bench

230-240kg deadlift

Would be good to get a 500+ total, thanks to everyone on here who has given me valuable advice, and glad to have a made some new friends on here too. Loving training at the moment and just focusing on doing my yards in the gym and getting stronger.

All the best wishes for training and have a mean New Years!

Rookie

Wow, nice gains in four months :clap: , guess it's true that if you reach for the stars, you might get to the moon! I'd put good money on you making a 500+ total if you carry on with that focus and commitment.

Onward and upward \:D/

Cheers mate, I haven`t found a magic bullet and don`t believe there is one, but when you prioritize gym/diet things start to fall into place, well that`s what I found. All about balance in life I reckon, and setting goals of course- achieving small things motivates you to come back stronger

Rookie

[PeterDolan]

Cheers mate, I haven`t found a magic bullet and don`t believe there is one

Isn't that a blender?

I'm jusy saying

[Rookie]

Cheers mate, I haven`t found a magic bullet and don`t believe there is one

Isn't that a blender?

I'm jusy saying

LOL, it may be to you PD :pfft: When it comes to training etc people wanna hear one thing that`ll make them grow (magic bullet). The magic formula I believe is smart/intense training, eating right and proper recovery just sayn

[PeterDolan]

I think you mean a magic pill? :think:

[Rookie]

Cheeky leprechaun :pfft: You know what I mean :roll:

[Rookie]

:shock: Damn compulsory week off seemed like a year :shock:

Today was chest/tri`s:

Intensity: 3.5- Wasn`t able to push it today, felt weak- strength has dropped a tiny bit, very unmotivating. Eats were down, time to pick it up and plan ahead some more.

Planning: 3- Had goals in mind, pre w.o nutrition wasn`t great- ended up getting hungry on way to gym even though I had a meal not long before :roll:

Execution: 3- Hit some PB`s but didn`t do as planned. Usually hit chest on Mondays and the two day drag out was not good. Will evaluate eating and make sure I`m eating like I was before I got the job, although we get 15min breaks and usually takes me 20mins to finish a cup of rice and some chicken lolol

Chest/Tri`s:

Bench: 60x12, 60x12, 75x8, 75x8, 97.5x4 PB, 97.5x3 PB

Farken hard set, last two sets felt like eyes were gonna pop out :shock:

Was hoping for the usual 5-6 reps. The 75x8 felt damn heavy :?

Incline DB press:

35x8, 35x7, 35x6, 35x5- This felt very very heavy, not much pump today either- again most likely my eats. Will aim to smash 8-10 reps on every set next week and onwards and upwards from there.

Flat DB flyes:

20x11, 20x11, 20x10, 20x9- these were good, since strength was down today went for a few extra reps, chest felt ok.

Hammer Strength Wide Chest:

35x8, 35x7, 35x6, 35x6- Had a go with 37.5 as I did last week but felt way too heavy, strength has def dropped during the week off.

Pushdowns:

45x15, 45x15, 45x12, 45x12,

Overhead ropes: 35x10, 35x10, 35x9, 35x9

All in all a bit pissed off that strength dropped, so hoping to get back to normal next week on chest and hit PB`s from there. Hopefully back tomorrow won`t be too bad, will be a bit diff tomorrow.

Rookie

[tinytraps]

Its pretty hard to lose strength in a week period I think you were just having an off day. I would suggest doing another set between 75 and your top set, gets your body ready for your money sets.

[Rookie]

Its pretty hard to lose strength in a week period I think you were just having an off day. I would suggest doing another set between 75 and your top set, gets your body ready for your money sets.

Yeah, the only time this sorta thing happened is after my bench comps.

Cheers bro, will keep that in mind- all the other times I`ve done 75 and been fine.

[PeterDolan]

I think it's a mental thing. For guys like us, 1 week can feel like a month so when you go back we train as if we haven't in a month

[Rookie]

I think it's a mental thing. For guys like us, 1 week can feel like a month so when you go back we train as if we haven't in a month

Cheers bro, yeah sure felt like ages. Onwards and upwards from here, and making sure my eats are up too.

[Grover]

:shock: Damn compulsory week off seemed like a year :shock:

Today was chest/tri`s:

Intensity: 3.5- Wasn`t able to push it today, felt weak- strength has dropped a tiny bit, very unmotivating. Eats were down, time to pick it up and plan ahead some more.

Planning: 3- Had goals in mind, pre w.o nutrition wasn`t great- ended up getting hungry on way to gym even though I had a meal not long before :roll:

Execution: 3- Hit some PB`s but didn`t do as planned. Usually hit chest on Mondays and the two day drag out was not good. Will evaluate eating and make sure I`m eating like I was before I got the job, although we get 15min breaks and usually takes me 20mins to finish a cup of rice and some chicken lolol

Chest/Tri`s:

Bench: 60x12, 60x12, 75x8, 75x8, 97.5x4 PB, 97.5x3 PB

Farken hard set, last two sets felt like eyes were gonna pop out :shock:

Was hoping for the usual 5-6 reps. The 75x8 felt damn heavy :?

Incline DB press:

35x8, 35x7, 35x6, 35x5- This felt very very heavy, not much pump today either- again most likely my eats. Will aim to smash 8-10 reps on every set next week and onwards and upwards from there.

Flat DB flyes:

20x11, 20x11, 20x10, 20x9- these were good, since strength was down today went for a few extra reps, chest felt ok.

Hammer Strength Wide Chest:

35x8, 35x7, 35x6, 35x6- Had a go with 37.5 as I did last week but felt way too heavy, strength has def dropped during the week off.

Pushdowns:

45x15, 45x15, 45x12, 45x12,

Overhead ropes: 35x10, 35x10, 35x9, 35x9

All in all a bit pissed off that strength dropped, so hoping to get back to normal next week on chest and hit PB`s from there. Hopefully back tomorrow won`t be too bad, will be a bit diff tomorrow.

Rookie

Where are you working in Japan? doing what?

15 min breaks is a bit severe or is that am & PM snack breaks?

[Rookie]

:pfft: working at an Indian restaurant, I get the choice of more regular 15min breaks, usually if I work under 4hrs or two 30min breaks and a 15 if I work a full day. Since I need to eat every 2-3hrs, I opt for the more regular 15min breaks coz it allows me to eat to the clock, so just making sure I`m getting in enough food.

[thatwaslight]

rookie what are your stats atm?

[Rookie]

rookie what are your stats atm?

Weight: Just under 90kg

Bf%: Not too sure but slightly over 20%- (Hasn`t changed too much since I was 87kg but has gone up a tad)

Arms: R: 16.8" (Flexed) (Both were 16" when I was 87kg)

L: 16.6" (Flexed)- (Sorry Deano I can`t curl 60kgs yet )

Waist: 96cm- was 95 when I was 87kg.

I know bf has gone up a tad but not sure how much, strength is going up which is good.

Buying jeans over here is gonna be hard, my waist is all good for the pairs I brought over, but my quads are farken tight :roll: