Rookie: Road to rippedness and first comp

[Rookie]

Today was a mean back session! Good pump and strength wasn`t too bad

Intensity: 4- very short and got all 20sets done in under 45mins

Planning: 4- Pre w.o nutrition was solid, had clear goals outlined

Execution: 4- Accomplished goals, and form was all good, best session in terms of contractions- left my ego at the door

Back:

Tbars:

3.5x10, 3.5x10, 4x7, 4x7- strength hasn`t dropped much here, still felt really good

Wide grip pull ups:

4, 4, 4, 3, 3- All BW- haven`t done them since I was 76kg :pfft: half as many reps as I used to be able to do, but lots of room for improvement and will keep chipping away.

Seated rows:

65x10, 65x10, 70x8, 70x8, 80x5, 80x5- very good contractions on all sets, good balance between feel/weight

Nautilus pullovers:

110x10, 110x9, 110x8, 110x7- good stretch and squeeze

Nautilus Bi: 70x15, 70x10, 70x8, 70x8- all good, mean pump

Cable curls:

18x10, 18x10, 18x9, 18x8

All in all it was a very good session, look forward to the next session :nod:

Tomorrow is delts, will give them a good go- they are lagging lots

Anyways off to work

Rookie

[tinytraps]

I know what you mean bout the jeans bro I can fit a 36 waist but anything less than a 40 is too tight on my quads! Better than being twiggy legged!

[Ronin]

I know what you mean bout the jeans bro I can fit a 36 waist but anything less than a 40 is too tight on my quads!

STOP!! Hammer Time

[Rookie]

I know what you mean bout the jeans bro I can fit a 36 waist but anything less than a 40 is too tight on my quads! Better than being twiggy legged!

:pfft: Yeah bro, quads are only gonna get bigger Agree, rather have tree trunks than toothpicks 8)

I know what you mean bout the jeans bro I can fit a 36 waist but anything less than a 40 is too tight on my quads!

STOP!! Hammer Time

Not just yet, gotta wait till I feel the burn in my arse :shifty: :rockout: :rockout: :rockout: :rockout:

[Rookie]

Mean delts session, hit some PB`s and strength is where it was meant to be!

Intensity: 3.5- work rate was a bit slow, but delts were full and pumped!

Planning: Pre w.o nutrition was solid, and had goals in mind. Basically told myself I was going to smash a PB. A good mate of mine said "Using the same weight is like going to shooters and rooting the same girl from last weekend, you dont get the same satisfaction"

Execution: Did well and delts were burning, I find I respond a lot better to higher volume on the side delts, 10sets today was good, 10sets of DB lateral raises is best IMO, but I like to use the machine since it hits the side delts hard too!

Delts:

DB rear delt raises (seated):

10x15, 10x15, 12.5x15, 12.5x15, 15x10, 15x10- I find this a lot better than the standing version, since I don`t swing as much and feel it way more in the rear delts

Arny press:

17.5x10, 17.5x10, 22.5x8

PB

, 22.5x7 PB

These were awesome, focused on not bouncing the weight, controlled eccentric and exploded up, front delts were on fire :twisted:

DB front raise:

17.5x15, 17.5x15, 20x12, 20x11- these were awesome, fronts delts were screaming, made sure I wasn`t swinging and squeezed the delts hard

Machine lat raise:

3x12, 3x12, 4x10, 4x10- these were all good, good burn on these, will go heavier next time I do them, might end up doing 10sets of DB lat raises instead, see how I go.

All in all it was a mean session, and very pleased with strength! Will train quads tomorrow! Gym is closed on Monday :roll: , so I`ll go to a diff gym for chest- farken sore pecs today :shock: feels like someone ripped them to bits

Notes

I feel at the moment my training is going well, size is increasing and all in all volume seems to be working for me. 5-6 days seem to be just right for me, if I eat and sleep enough, training will be awesome. Just making BBing/PBing a priority so I can eat to perform/recover.

Also heard today that Hide Yamagishi deadlifted 260, no straps or chalk when he was 21 and around 80-85kgs :shock:

Rookie

[PeterDolan]

Don't take this as an insult but how do you know size is increasing when you are so fat?

[thatwaslight]

Don't take this as an insult but how do you know size is increasing when you are so fat?

olololoolololol! :pfft:

[Dr Squat]

Don't take this as an insult but how do you know size is increasing when you are so fat?

Pretty dificult to take this any other way wouldn't you think Pete? Unless the boy has gone to seed badly in the past few weeks then I doubt he is "fat". But I suppose it all depends on what you are trying to achieve.

[PeterDolan]

20% is fat

[Dr Squat]

20% is fat

Lol, I'm fat, Rookie is not fat. In your view 20% BF is fat. Doesn't mean you are right. For a young guy who is trying to get big and strong it's realistic. I actually suspect he's more than 20%.

Rookie is trying to gain size and strength. He's got no interest at getting on stage and weighing 70 odd kg. So why would he be TOO concerned with his bodyfat. Pete, we all know that if our belt is no tighter and we are heavier and stronger then we have probably gained muscle.

The issue is the personal nature of your comment. You know as well as I do that you will get a reaction and a war will follow. That achieves?

[PeterDolan]

I'm not trying to get such a reaction. I'm being genuine, I wanna know how he know's he is gaining size when he is over 20% body fat and can't see his muscle mass

[Rookie]

I'm not trying to get such a reaction. I'm being genuine, I wanna know how he know's he is gaining size when he is over 20% body fat and can't see his muscle mass

LOL, I knew someone "BBer" was comment something like that. You`ve never seen me, I may not have abs like you but I want to be a BBer not a damn beach body :nod: If a former IFBB Pro told me under 80kg is not BBing I wonder what you are :think: I don't say I'm a BBer coz I'm not, PLing is what my current goals are for :roll:

As to answer your question, measurements, and clothes. I am a bit over 20% not 30%

Anyways I would not listen to someone who calls them self a BBer and got owned on stage. I don't need to lie about my weights to get respect, as long I smash my strength goals I'm happy. You are the old me, I was so caught up with wanting to have abs and was weak as tits, am still weak but a lot stronger than I used to be.

So what if I'm fat, if I get stronger and don't gain as much as fat that's fine by me. If your weights you write were real, you`re stronger than the under 70kg PLing World Masters champ from ESBB

So to clarify that, my long term goal is to be on stage at 80kg+ and for now get as strong as I possibly can, not to be a leprechaun/gnome who is not a BBer :grin:

[Rookie]

Moving on.... Today was quads

Intensity: 4.5- farken insane pump/panting, hit some PB's today and did the ESBB special (10x10 on Leg press). Had some guy talking to me but didn't let that get in the way and just kept going on with my session

Planning: 4.5- Well planned, pre w.o nutrition was awesome, had a black coffee at work to get me going, session was well planned, goals too

Execution: 4.5- Did everything I set out to do and more, legs were fucked by the time I hit leg presses with such high volume, almost fainted on the squats: got very dizzy and had to hold to the rack :shock: sweating like a rapist without my bottle of bourbon

Anyway here is legs:

Squats high bar:

60x15, 60x15, 80x10, 80x10, 90x10, 100x20 PB, 100x16 PB

first set of 100 was 12reps out straight, then 2reps breathe, 2reps breathe and so on, till I couldn't do any more, this set killed me, almost fainted here.

2nd set was insane too, got about 8 out straight and just kept banging and breathing :pfft:

Nautilus 45 degree leg press:

10x10 on 2.5PPS- this is a machine that requires very little weight compared to the normal leg press, plane of movement is killer for quads, first 5 sets felt ok, after that was farken hard! Rest was 60sec between sets to get the GH moving round the body

Leg extensions:

65x18, 65x15, 55x20, 55x16- These were insane, legs were pumped and cramping up hard. Sine this was the last exercise I knew it was gonna be down, all that preceding volume killed me, I loved every set of the session.

I love training quads now, since I love volume, doing 10x10 and other volume methods seem to work, feel the burn in the quads a lot more.

Each to their own but I love volume and don't think I could train any other way

Rookie

[Grover]

:clap: on the PB

You have the right mindset, its all about you not what others think.

Stick at it and you will get there

[Dr Squat]

I'm not trying to get such a reaction. I'm being genuine, I wanna know how he know's he is gaining size when he is over 20% body fat and can't see his muscle mass

Suggest we show Rookie some respect and move this debate away from his thread.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=3&t=10746

[tinytraps]

Good effort on the squats old school 20 repper must of seen jesus a few times? :pfft: :pfft: :pfft:

[Rookie]

:clap: on the PB

You have the right mindset, its all about you not what others think.

Stick at it and you will get there

Cheers Grover, there will always be haters: I used to be 93kgs and 35%+ bf so 20%+ makes me look way different even at 90kgs.

Good effort on the squats old school 20 repper must of seen jesus a few times? :pfft: :pfft: :pfft:

Cheers bro, yeah you're right blood rush to my head was insane and saw lights haha. The 10x10 on Leg press was better in terms of contractions though, targets the quads better, well for me. With high bars I gotta get the stance just right otherwise my pchain gets the hit

[Grover]

Thats a good result though dropping 15% bf and only 3 kg so obviously serious amount of muscle growth happening.

35% scary though Please don't post a pic

[Rookie]

Thats a good result though dropping 15% bf and only 3 kg so obviously serious amount of muscle growth happening.

35% scary though Please don't post a pic

Haha thanks mate, I dropped to 76kg and went from there. Had to clean myself up, 35%+ was a health hazard, bro I looked like the michelin man.

Yeah I made a lot of progress from76-90kgs with a bit of fat gain. LOL no pics mate, that was then this is now :nod:

[justhell]

Yeah I made a lot of progress from76-90kgs with a bit of fat gain. LOL no pics mate, that was then this is now :nod:

hey Rookie,

shit thats a lot of weight to gain,

how long did that take ya?

[Rookie]

Yeah I made a lot of progress from76-90kgs with a bit of fat gain. LOL no pics mate, that was then this is now :nod:

hey Rookie,

shit thats a lot of weight to gain,

how long did that take ya?

With the right guidance and training, took about 20 weeks.

Took me 16 weeks to get from 76-87kgs, I just focused on getting stronger each week and with the right training method. I also ate A LOT better than I used to, never force fed or anything like that, my body was just always hungry (from the volume I reckon).

I went from 76-82/83kgs quickly then it got slower from there, just kept adding more food in (breakfast and post w.o mainly)

[Dr Squat]

Yeah I made a lot of progress from76-90kgs with a bit of fat gain. LOL no pics mate, that was then this is now :nod:

hey Rookie,

shit thats a lot of weight to gain,

how long did that take ya?

Here's a profile we did at Eastside on Rookie last year. I have posted this before but feel it's worth sharing again. Not saying this is the only approach. But it is one that works and is worth sharing. If you have read it, I apologise.

http://biggerstrongersmarter.wordpress.com/2010/11/27/eastside-profile-bryn-ealey/

[justhell]

good stuff Rookie,you have gained well in a fairly short time. :nod:

and cheers for that read Dr Squat,i havnt seen that before.

i guess your young age has a bit to do with your gains aswell as food consumption.

keep up the gains Rookie

Justin

[Rookie]

good stuff Rookie,you have gained well in a fairly short time. :nod:

and cheers for that read Dr Squat,i havnt seen that before.

i guess your young age has a bit to do with your gains aswell as food consumption.

keep up the gains Rookie

Justin

Cheers mate, just doing my best to achieve the goals I have set out.

Anyway here is today's chest session, at a "health club" since our gym was closed.

Intensity: 4- Chest was pumped to bits, I could feel it under all my fat :pfft: Work rate wasn't bad, worked in with another guy who using one of the benches- surprise surprise its Monday and all the benches were taken up What gym does not have DB's over 30kg WTF!!!! Incline DB's were good, didn't feel heavy but kept reps higher and rest shorter

Planning: 4- I wanted to hit 5-6 reps on what I failed on last week, pre w.o nutrition was ok. Used a machine chest press since they didnt have any hammer strength stuff. What gym does not have a cable station??!! They only had a tri ext machine which was taken up so had my shake and left

Chest:

Bench:

40x15, 60x8, 80x1, 97.5x6 PB, 97.5x5 PB

Incline DB's:

28x12, 30x12, 30x10, 30x10- rest was around 45secs, kept it shorter to get a better pump since there weren't any heavier DB's, chest was pumped, under my fat :pfft:

Flat DB flyes:

20x12, 22x10, 22x9, 22x8- these were mean, awesome stretch and squeeze, made sure it was a fly and not a press.

Machine press:

38x12, 43x12, 47x8, 47x7- farken mean machine, able to get a mean stretch and contraction :nod:

I was a happy chap after hitting a few PB's, bench is going how I want it to, 100x5-6 will be on the cards next week. In order for my lifts to be 100% I've found rest/food/hydration need to be near perfect.

Quote of the day: "People hate when you on top lololololololol"

Rookie

[Rookie]

Today was a mean back session, got help from the gym owner with lifting technique: Awesome lat action, helped me to focus on using my lats more effectively

Intensity: 4.5- insane pump in the lats, they felt really good. Good work rate, was so fucked by the end, couldnt do bi's. Felt like every bit of energy was drained

Planning: Changed things up and will stick to this programme for a while since my form is a lot better. Made sure my tbar rows werent shrugs and my pulldowns werent pushdowns. Nutrition was ok, only had time to have one meal at work since I worked a short shift.

Execution: Was stoked to feel EVERYTHING in the lats, if they aint sore tomorrow I will be pissed. Next week will step up the weights

Back:

Tbars: 3plx10, 3plx10, 4plx10, 4plx9- these were good, reps slowly getting back to where they were, these will be my core exercise for a while (till I stop progressing)

FPD:

70x10, 70x10, 75x10, 75x10- these felt good, lats were pumped to bits and fel tthe lats working and stretching

Seated row:

70x10, 70x10, 75x10, 75x10, 80x6, 80x6- I focused on feel for the first four sets and was able to hit an extra rep from last week, time to move the weight up!

DB pullovers:

17.5x10, 20x10, 22.5x10, 22.5x10- These were awesome, really felt them hit the lats hard.

Was awesome to get help with form and the small things made a huge difference.

Quote of the day: "NOT RIPPED AND NOT CONCERNED!!!!"

Negativity always seems to come around, just about keep chipping away and focusing on my goals. People hate and that's just the nature of the game :pfft:

Rookie