Rookie: Road to rippedness and first comp

[Rookie]

I like the sounds of that reverse pyramid! How many warm up set do you do before hitting the top set? Mean squatting by the way bro TOOOOO EASSSSSY :pfft:

Bro you do 1 warm up set, well I do with a bar and then 60kgs.. you hit top set first- max weightx6 reps on the first set (fresh), then decrease the weight and increase the reps as you go. Longer rest between first 2sets around 90secs. Then everything else is 60secs, insane burn bro.

Haha chur brother, I'm finding my weak point (quads) are getting stronger! Exactly what I need for PLing eh, want a huge power squat (I know pchain is heavily involved but quad strength will help). If you do reverse pyramids properly you should be on the ground panting hard halfway through (when the volume catches up :twisted:

[Rookie]

Today was arms:

Intensity: 4- not my best session, but did well. Work rate was ok, squat racks were full and gym was crowded so no floor presses today :evil:

Just dips and focusing on getting them up!

Planning: 4- Things were a bit diff today so had to adjust goals accordingly. Nutrition wasn't bad

Execution: 4- Hit the goals I wanted, few things dropped and learned a few lessons for next time

Arms:

Parallel Bar Dips: BWx10, 10kgx10 PB, 10kgx8, 10kgx9 PB

Superset with:

BB curls: 35x10, 40x12 PB, 40x10

These were good, got elbows closer to sides and was feeling the tri's more BB curls were good, more emphasis on the negative and an intense pump on each set!

Skullcrushers: 10+barx10, 15+barx10, 20x8, 20x8

Superset with:

Cross body hammer curls: 12.5x12, 15x10, 15x10, 17.5x10 PB on all sets since this is the first time doing these cross body

Felt awesome and good burn in the brachialis. Skulls were good, dips prob burned me out again but all good, tri's were hella pumped.

Rope pushdowns: 40x12, 45x8 PB, 45x8 PB

Superset with:

Cable curls: 23x10, 27x9 PB, 27x8 PB

Today was an ok session, really pissed me off since the squat rack was taken up!!!! Wanna keep smashing dips and get them up!

Still slow gaining/maintaining and making small changes as I go

Rookie

[HarryB]

Damn every time I read your workouts you are more and more like a bodybuilder! lol

Soon you'll be wearing string singlets and stripey baggies lol...

[Rookie]

Damn every time I read your workouts you are more and more like a bodybuilder! lol

Soon you'll be wearing string singlets and stripey baggies lol...

Hahaha bro I'm a BBer inside a PLers body (Powebuilder) :oops:

Yeah in a way it is, still keeping chest and Pchain max effort though.

Loving dips eh, really hitting the tri's hard and enjoying the progress I'm making! Since DB curls were stalling I'll be doing the hammers, and later on if things slow down might chuck in incline curls as you suggested too.

Just focusing my training cycle on making my weak points my strengths and just getting stronger each week!

[Rookie]

Today was pchain and delts at a shinyland gym since our gym was closed.... few of the boys from my gym were there so did some deadlifting with them before doing the rest of my training.

Intensity: 4.75- Went quite mental, disturbed on my ipod and hit a pb on the deads with no chalk/straps. Work rate was quick, was hard and fast.

Planning: 5- Since I couldnt do box squats here, I knew I wanted to do heavy deads. Goals were set to hit 180x5, I got 180x4.5... and did 125x10 on RDL's and hit the delts hard- need to get my tight delts sorted, so will see chiro/therapist asap. Nutrition was good.

Execution: 4.5- Didn't quite get the 180x5 I was hoping for, but close enough since I havent done these in ages. Box squatting has def helped my pchain, and speed is getting way better. Grip is improving too. Work rate was quick which was pleasing, very very pumped and dizzy after deads/RDL and smashed delts harder, side delts were screaming on the machine :shock:

Deadlifts: 60x10, 100x5, 140x5, 180x4.5- PB Will focus on strengthening pchain hard on the box :twisted: Grip is improving, hands were ripped up, calices swollen and red :twisted: HUHUHU! Stoked to be hitting PB's every week!

RDL's: 110x10, 125x10 PB- :shock: hams and lower back was farking pumped! Was limping after that set

Ham curls (lying): 30x10 45x8PB, 45x6 PB Havent done these since I was at ESBB, but was good, slow eccentric and squeeze at the top, hammys were pumped

DB rear delt flyes: 4sets of 10 with 10- just to get blood flowing

Arny press: 18x8, 26x7 PB, 26x5 PB These were mean, will change to hammer presses (semi supinated presses) if shoulder keeps playing up. Will go to therapist asap.

Machine lat raise (life fitness): 25x12, 30x10 PB , 30x10 PB,

35x8 PB- dropset 30x6, 35x8 PB- dropset 30x5... FUCKING INTENSE PUMP :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock: :shock:

slow eccentric and big squeeze at the top "using" the side delts.

That was it for today, fucking stoked with strength! keen to see how my dead will be after hitting that 200x1 on the box and getting some chalk too.

Quest for that 250-260 dead by Dec has begun :twisted: FUCKIN E E E E E LETS GOOOOOOOOOOOOOO!!!!!

Rookie

Quote of the day: "People will talk shit, and tables turn then they shut up"

THATS WHAT I HEARD

[Rookie]

Today was chest/back:

Felt a bit flat today since I didn't sleep enough in the w.e

Intensity: 4- Work rate wasn't bad, got everything done in around an hour.

Was pumped, need to make sure sleep is on point and won't let it affect training.

Planning: 4- I had clear cut goals of what was gonna be done. Nutrition was good

Execution: 4- good form, tbars were good, went a bit more upright to get a better contraction in the back. Wanna smash 10 reps on 4.5 next week :pray: Flat DB's were a bit weird, had to use the narrow arse bench coz the other one was being used :evil: . Form on back is getting better and better- same as usual and getting elbows far back poss on rows, and full ROM on everything, lats were pumped

few sets of external rotations with 2.5kg plate and scap pushups/foam roller to warm up rotator cuffs/ shoulders

Chest/back:

Incline BB: 40x10, 60x8, 80x1, 92.5x5 PB, 92.5x4 PB Need to watch the reps, will keep going with these and get reps higher till I move the weight up. Also need to remember pushing towards the rack, today was more straight up and down, huge pump in the pecs :shock:

Tbars: 3.5x10, 4.5x9, 4.5x8- 1 more rep on the 2nd set, will see how it is next week and if it doesnt move I'll go to BB rows.

Flat DB: 37.5x9 PB, 37.5x8 PB

Superset with:

Front pulldowns: 85x10, 90x10, 90x10, 95x8 PB, 95x8 PB

Need to adjust elbows on flat DB so it hits chest a lot more. Pulldowns were awesome, 90x10 was better than last week (form), emphasised the squeeze and less cheating. Last two sets were insane, will go up next week!

Incline flyes: 17.5x10, 17x5x10, 17.5x8

Superset with:

Seated rows: 85x10, 90x10 PB, 90x7 PB back was pumped and flyes were good too, big stretch and kept arms straighter than usual.

will stay with these for rows, and get more reps/get elbows further back!

All in all it was a good session, since feeling a bit flat/tired will keep in mind to get more sleep.

[Luigi]

Deadlifts: 60x10, 100x5, 140x5, 180x4.5-

did you get it to the top then leave it up there ? lol

nice work. looking strong

[Rookie]

Deadlifts: 60x10, 100x5, 140x5, 180x4.5-

did you get it to the top then leave it up there ? lol

nice work. looking strong

Is that what you did when you got 180x1? lol nah couldnt lock it out, so technically 4 reps. Looking forward to using chalk again and keen to hit that 230. Chur, happy with strength- Pchain is way stronger now. Just training "hard" and consistent since it means a lot to me

[tomsammce]

HUHUHU... what time in japan bro?

tell us about japan... what do you do all day and eat and whats the sluzzas like and whats it all like and shit??

[Rookie]

HUHUHU... what time in japan bro?

tell us about japan... what do you do all day and eat and whats the sluzzas like and whats it all like and shit??

It's 20 to 9 bro. LOL I'm a waiter in a turban and a traditional Indian outfit most days bro and SFW too since gym is 10mins from work by foot. Breakfast is usually wild salmon (pretty lean salmon) and a cup of rice, sweet potato and lean beef mine, lunch/ pre w.o is rice/mince, dinner is chicken/rice, and mackeral and veges pre bed meal. Just f*ck loads of rice and fish bro, the sweets here are mean too- have a few Japanese rice cakes for a cheat meal. Sluzzas bro... where to start... they wear short skirts in the snow/cold ass weather, tiny as so the cum shot looks bigger (no homo). They real good looking bro, cute faces etc.

Japan in general is mean bro, lots of places to go to. Night life is MINT! Lots of karaoke places, cheap All you can eat BBQ restaurants and buffets. Snow festival was kicking off here too. Sushi is fucking good, buzzy neon lights everywhere. At night its mint eh, sluzzas out and everything kicks off!

AW YEYEYE

[tomsammce]

very informative. thank you rookie. :nod:

sluzzas eh... like flies to shit... lol

[Rookie]

Today was quads :shock: very fast paced session, I timed myself and had appropriate rest.. everything done in 45mins with PB's too, will take a tad more rest for first two sets, I'm finding as the weight is going up I'm needing more rest between sets.

Intensity: 5- \:D/ Very intense session, panting hard, sweating like a rapist, quads were drained/pumped and I was fucked after the whole 45min onslaught.

Planning: 4.5- Had proper goals for squats and knew was gonna hit 10x10 on Leg press.. managed to get it... just

Execution: 4.5- Hit the goals, however form on squats could've been better, need to sit back a bit more and will keep toes pointing forward all the time instead of out. Legs were very heavy and pumped.. good feeling.. was so fucked I could barely do extensions.. quads were barely contracting, weight just wasnt going up

Quads:

Squats: 130x6 PB, 120x8 PB, 115x10, 110x11 PB, 110x11 PB everything was all good, quads were smashed, just need to focus on sitting back and pushing through heels and toes pointing forward

Leg press: 10x10 on 3PPS (Nautilus 45 degree)

Extensions: 70x15, 70x15- legs were barely extending, too fucked to do any more.

All in all it was a very good session and very intense.

Arms on thursday, should be good!

Rookie

Quote of the day: "Quality over quantity every time" referring to training sessions, people say they train for hours etc etc, I could not train like I did today for longer than 45mins... just a thought

Rookie

[HarryB]

Good training!

[Rookie]

Thanks mate, just trying to apply the: Most amount of work in least amount of time principle, intensity was high to say the least.. :shock:

[tinytraps]

Nice work brah! The race to 600 is heating up 8) Dont let the half assed fatty take you

[HarryB]

600k is a good total! Now all we need is a bit more trash talking lol

[Rookie]

600k is a good total! Now all we need is a bit more trash talking lol

haha plenty of that will be happening :pfft:

Nice work brah! The race to 600 is heating up 8) Dont let the half assed fatty take you

TT don't let the u90kg midget take ya LET THE RACE BEGIN :twisted:

Yesterday was arms:

Intensity: 4.5- Insane work rate, all done in 35mins :shock: arms were pumped.. super pumped! Just kept smashing them with supersets and shorter rest and they inflated quickly!

Planning: 5- I knew I was gonna add weight to the dips, and try get more reps on the other stuff. I had to change some things around weight wise as I was fatiguing to get more reps (pushdowns etc). Good feed before hand and well hydrated

Execution: 5- Hit some PB's and was very happy with how I performed, got in the gym, smashed arms and left. Way more intense than the longer sessions I've done- tri's are very very tender now. Loving dips atm \:D/

Arms:

Dips: BWx10, 12.5x11 PB, 12.5x7 PB, 12.5x5 PB, BWx7

Wanted to start these fresh and no superset with these since they'll be my main exercise from now on... Since the floor press is a bit hit and miss coz we only got two racks, this is a better option. Good burn in the tri's, elbows at sides and big squeeze!

Skulls: barx10, bar20x10 PB, bar20x7, bar20x5- Mean contractions, tri's were smashed form dips and these got pumped quickly :shock:

Superset with:

BB curls: 35x10, 40x13 PB, 40x10, 40x6- happy with these, bi's were screaming, will aim to hit more reps on all sets and find a new exercise once I hit higher reps.

Rope pushdowns: 40x12, 40x9, 40x8, 40x7

Superset with:

Cross body hammer curls: 15x12, 17.5x10, 17.5x8, 17.5x8

This superset was mean, insane pump... had to go a bit lighter on pushdowns since tri's were smashed and aimed to hit reps of 8-12

All in all it was a mean session, and happy with how sore the tri's are!

On a side note... quads are so fucked I can't even tense them.. and its been three days :shock: won't do box squats today since I can't tense legs :doh: Will be doing deads instead

Rookie

[Luigi]

what date is the plan to get 600 by ?

[Rookie]

what date is the plan to get 600 by ?

Not sure yet, just either Nov or Dec, no concrete date. Why do you ask Luigi?

[Luigi]

its a good goal, what your plan for the breakdown of it ie S,D,B numbers

you and TT got a wager on it ?

[Rookie]

its a good goal, what your plan for the breakdown of it ie S,D,B numbers

you and TT got a wager on it ?

Yeah I'm planning on a 250+ DL, 200-210 squat, 140+ bench. A 220 squat would be ideal, and I'm not saying I have to hit 600 etc, if I get 600+ would be ideal. Just taking each day as it comes and setting short term goals before I hit the big one.

We just doing it as a friendly thing bro, not sure if we gonna do the whole wilks thing etc given he's 17kg heavier but just a good challenge between mates eh

[tinytraps]

Nah no wager, just something to keep me honest and focused on training hard. At the end of the day if neither of us hit 600 this year we're both gonna be stronger at the end than we were at the start.

me 600 will be 220/140/240. LETS GOOOOOOOOOO!

[Rookie]

Nah no wager, just something to keep me honest and focused on training hard. At the end of the day if neither of us hit 600 this year we're both gonna be stronger at the end than we were at the start.

me 600 will be 220/140/240. LETS GOOOOOOOOOO!

Yeah bro same here, just something to train towards eh! Of course bro we both gonna be a lot stronger than the start, just be god to see where we're at. The good thing is you don't talk a big game bro, we'll do our talking in the gym and on the platform 8)

[Rookie]

FUCKIN E E E E E E!!!!

\:D/ stoked about hitting 180x5 on deadlifts today, no straps and no chalk!

Intensity: 4- took my time since I was DLing heavy with deads and lower back was playing up

Planning: 4- I knew I wanted to hit 180x5 on deads, and 130x8+ on RDL's. Nutrition was a bit low since I woke up late.

Execution: 5- Did everything in just under an hour, and stoked to hit 180x5! Pchain felt strong, and grip was too! Can't wait to see the damage I can do with chalk. Delts were strong, and pumped, will need to step up the pace next time so can do more for side delts if poss

Deadlift: 60x10, 110x5, 140x3, 180x5 PB tried for a 6th rep but barely got it off the floor.. my technique on deads was good, chest up and big leg drive!

RDL: 100x10, 130x9 PB

Seated ham curls: 54x10, 63x10, 72x8, 72x8- hams were gone from RDL's but still managed to squeeze the crap outta them on these

Reverse pec deck: 50x10, 50x10, 55x7- All PB's was mean feeling in the rear delts, pumped and full

Arny press: 17.5x10, 25x10, 25x8- these were good, warming up rotator cuffs before these are certainly helping!

Lat raises: 10x12, 10x12, 15x10, 15x10, 17.5x11, 17.5x10- insane sets, quite pumped, will add in a few more sets next time to pump them up even more :twisted:

All in all it was a mean session, and once again very very stoked to hit 180x5 on the deads with no chalk/straps! Wanna be hitting 190x5 by the May comp in order to hit that 230 :twisted: LETS GOOOOOOOOOO!

Quote of the day: "Aint wrong to be strong"

[HarryB]

Good work man! Coming up!!