Rookie: Road to rippedness and first comp

[drizzt]

Just caught up on your journal bro, loving how you are enthusiastic about all of your sessions :grin: Very motivating man, nice work :clap:

[Rookie]

Just caught up on your journal bro, loving how you are enthusiastic about all of your sessions :grin: Very motivating man, nice work :clap:

Thanks a lot bro! Appreciate the support. I just take every session as it comes and make sure I know what I want to accomplish before walking in the gym so I don't piss around thinking of what to do.

[Rookie]

Quads: Squats:

60x12, 130x8 PB, 125x10 PB, 120x12PB, 120x8+4PB- good squats, quads were fucked.. form was better- the last set was insane... just got 8reps and did a rest pause. :shock: was insanely pumped on the ground panting and limping after that

Nautilus 45 degree Leg Press:

10x10 at 3.25PPS PB was mean

Leg extensions: 70x20, 70x20 Fucking pumped to bits and was limping hard

All done in around 50mins, was giving a guy a hand since the owner was out. Just a spot on the incline, and told him to train harder.... Guys like this need guidance. I was very lucky to have guidance when I started late last year.

Tomorrow is a rest day and back on Thurs with arms...

Rookie

[Rookie]

Today was arms:

Very intense session:

Intensity: 5- everything done in 35mins, insane pump

Planning: 4.5- good clear goals and nutrition was good

Execution: 4.5 most goals were achieved and muscles were full of blood

Arms:

Dips: BWx10, 15x7 PB, 15x6 PB, 10x7-dropsetBWx8

Insane pump in tri's, went down to where bi's were touching forearms and mean squeeze at the top

Incline Skullcrushers: bar+20x6 PB, bar+17.5x10 PB, bar+17.5x7, bar+15x8

Superset with:

CBHC: 15x10, 20x12 PB, 20x10 PB, 20x8

Overhead cable ext: 20x15 PB, 20x15 PB, 15x15, 15x15

Superset with:

bar+17.5x21's for three sets

Farken insane session, skulls were mean and arms were superpumped :shock: 35mins of complete torture!!!!

happy with strength, once I get 20kg for 6-8reps on dips I will move to CGBP!

Tomorrow is war... gonna see how many reps I can get with 180kgs on deadlifts... no chalk and no straps!

SFW ALL DAY

Rookie

[HarryB]

Quads: Squats:

60x12, 130x8 PB, 125x10 PB, 120x12PB, 120x8+4PB- good squats, quads were fucked.. form was better- the last set was insane... just got 8reps and did a rest pause. :shock: was insanely pumped on the ground panting and limping after that

Rookie

Good work man, intensity plus! Nice reps with good weight!

[Rookie]

Today was :? Had the shittest sleep last night, had a bleeding nose halfway through and could barely get back to sleep.. Felt like in the morning to say the least... which in turn reflected on today's performance :evil:

Intensity: 4- Still went hard even though I felt sluggish and weak.

Planning: 3- Goals were outlined etc, woke up late so only had 3 meals before training.

Execution: 3- Was pissed off because the 140x3 warm up on DL felt heavy and 180 on deads felt a lot harder than last week... Everything else was ok

Pchain/delts:

Deadlifts: 60x8, 100x5, 140x3, 180x8 PB- but just barely got the 8th rep, really fucked off about this :evil:

RDL: 100x10, 135x4- Was fucked, lower back was pumped to bits from deads and grip was gone. Just felt generally drained

Hamstring curls: 72.5x10, 85x7 PB, 85x6 PB Hammys felt good and pumped on here

Reverse pec deck: 55x10, 60x10, 60x10- both PB since I did two sets of them at that weight. Good squeeze in rear delts, were nice and pumped

Machine hammer press: 36x10 PB, 49.5x10 PB, 58.5 PB

Tried these for a change, instead of arny presses, a lot more friendly on the shoulders (joint wise) and hits them hard! Front delts were insanely pumped

Db lateral raises: 12.5x10x2, 17.5x10x2, 20x8 PB, 20x7 PB

15x10

These were good, just got them a bit pumped.

All in all I wasnt happy with today's performance..... Need to recover/eat more. Keeping a close eye on those two and will see what happens next week

Rookie

[Rookie]

Quads: Squats:

60x12, 130x8 PB, 125x10 PB, 120x12PB, 120x8+4PB- good squats, quads were fucked.. form was better- the last set was insane... just got 8reps and did a rest pause. :shock: was insanely pumped on the ground panting and limping after that

Rookie

Good work man, intensity plus! Nice reps with good weight!

Thanks bro! That was a good session... couldnt say that about today though :evil:

[Shutupandsquat]

At least you set a few person bests on the bright side, eh? As long as you felt it, that's all that matter. But if you sold yourself short, well I 'oughta back hand you! Playin' up

[Rookie]

At least you set a few person bests on the bright side, eh? As long as you felt it, that's all that matter. But if you sold yourself short, well I 'oughta back hand you! Playin' up

Haha thanks mate, yeah I'll be de-loading next week just to give the body a break, seriously man 180 has never felt so heavy in my life :shock: . 2-3 weeks de loading then up for the big 180x10 I hope

[Shutupandsquat]

oooo weeee. Nice. I'm hoping to do that by the end of the year hahahahaha. Like that'll happen. I could probably only do 140 for 6 at the moment. (with a spot just in case)

[Rookie]

oooo weeee. Nice. I'm hoping to do that by the end of the year hahahahaha. Like that'll happen. I could probably only do 140 for 6 at the moment. (with a spot just in case)

Haha chur bro, its just over 2xBW for me. You doing well! I havent had access to any straps or chalk over here, so making do with what I got. 200x10 by the end of the year would be nice

[Shutupandsquat]

oooo weeee. Nice. I'm hoping to do that by the end of the year hahahahaha. Like that'll happen. I could probably only do 140 for 6 at the moment. (with a spot just in case)

Haha chur bro, its just over 2xBW for me. You doing well! I havent had access to any straps or chalk over here, so making do with what I got. 200x10 by the end of the year would be nice

Just buy some kids chalk and grind it up That's a nice goal. Keep going hard.

[Rookie]

Today was crap on strength, just did it quick since wasn't feeling strong.

Intensity: 4- was working quick, thinking about changing things up soon and doing more of a BB style approach on things like incline bench, reverse pyramids for deads etc (after this de load). Will bring the weight down a bit on the incline, since I barely feel it in my chest and just hitting it from point A to B.

Planning: 4- Had goals, food was good.

Execution: 3- Was weak on a lot of exercises, next time will focus more on smashing the muscle and bring the weights down- go from there.

Incline: Same weight as last week, but fewer reps... felt weak as and couldnt control the bar. Will reverse pyramid on these next week

DB rows: 25x10 PB, 25x10 PB, 25x9, 22.5x8

These were good, felt them in the lats well. strength wasnt bad on here

Flat DB press: 40x6, 37.5x9, 30x6- A bit mixed on this, will be changing all assistance work to 3-4sets of 8-10 to failure

UHPD: 85x10, 85x10, 90x8, 90x7- All sets were PB. Will be doing 4sets of 8-10 on here all times from now. lats were pumped hard on here

Incline flyes: 20x10 for 2 sets, both PB's, pecs were pumped.

Seated rows: 90x8, 90x8.. finished here since was quite drained.

All in all the pump wasn't bad, esp on back. So the change as mentioned before is because I feel I'm not using the proper muscles on the exercise, wanna get the most out of the exercises so will cut the weight back and strain muscles hard. Compounds will be reverse pyramid, and all other things will be BBing style 4sets of 8-10 to failure

Onwards and upwards...

Rookie

[HarryB]

Hey man, try not to attach a negative to your training. You were tired but you still had a good workout. Find some satisfaction in the fact you did some PBs and got a good strong pump! A change of focus for a short time will invigorate you when you got to power style training... and probably be good for filling in gaps in your musculature where sometimes just chasing numbers doesn't. Nice that you recognise that you aren't feeling some movements in the muscles you want to.

Going good Rookie! Apply your enthusiasm and positive energy to your change in focus and see it as a huge positive because it's taking care of things that your other training wasn't, making for better numbers and gains when you switch back!

[tinytraps]

Yea bro I agree with Harry. Yourve managed to hit PBs week after week, your bodys probablly a bit toasted. Change it up for the next while, instead of going heavy on some go light, instead of light go easy. Add in supersets, giant sets, drop sets, change all your exercises. After a few weeks youll be primed and ready to smash some new PBs :twisted: Keep it up brother!

[Grover]

every day in the gym is a good day!

keep it up

[Grover]

every day in the gym is a good day!

keep it up

[Rookie]

Hey man, try not to attach a negative to your training. You were tired but you still had a good workout. Find some satisfaction in the fact you did some PBs and got a good strong pump! A change of focus for a short time will invigorate you when you got to power style training... and probably be good for filling in gaps in your musculature where sometimes just chasing numbers doesn't. Nice that you recognise that you aren't feeling some movements in the muscles you want to.

Going good Rookie! Apply your enthusiasm and positive energy to your change in focus and see it as a huge positive because it's taking care of things that your other training wasn't, making for better numbers and gains when you switch back!

Cheers bro, yeah I gotta think positive eh.. Hard to when that sort of stuff happens. Yeah will be interesting to see how this training will go, gonna be straining the muscle hard. Damn straight not gonna get smaller or weaker with this training.. well I hope not :shifty:

Yea bro I agree with Harry. Yourve managed to hit PBs week after week, your bodys probablly a bit toasted. Change it up for the next while, instead of going heavy on some go light, instead of light go easy. Add in supersets, giant sets, drop sets, change all your exercises. After a few weeks youll be primed and ready to smash some new PBs :twisted: Keep it up brother!

Thanks bro, yeah I've got the BBing side of things sorted.. The coach here is gonna give me advice, really helpful on things like form etc. I never knew training for strength and BBing were so diff eh. Gotta change my mindset from pushing from a to b.. to using the muscle eh, well in this training cycle anyway.

every day in the gym is a good day!

keep it up

Cheers Grover!

[Rookie]

Farken stoked \:D/ Today was mean.. The BBing coach here put me through my paces.. Asked for help today. 7sets were quads and I was done :shock: lol. I'm starting to learn that its more about how hard you work during each set. All sets were to failure today, typical BBing style

Squats: 130x6 PB, 120x10 PB, 110x10 PB, 110x10 PB All PB's coz I had to go to ATG on all sets- way deeper than I've gone before, hamstrings and calves touching, had to do another rep if I didn't.. Was farken hard, was on the floor a few times, not much rest- just enough to catch breath and next set was up

Leg extensions: 3sets of 10 at 70kgs- slow eccentric and squeezed the shit out of the quads.. :shock: farken pumped and couldnt tense them...

The hardest 7sets for quads in my life. A nice intro to full BB style training lol

Rest up tomorrow and Thursday is arms

Rookie

[Shutupandsquat]

Farken stoked \:D/ Today was mean.. The BBing coach here put me through my paces.. Asked for help today. 7sets were quads and I was done :shock: lol. I'm starting to learn that its more about how hard you work during each set. All sets were to failure today, typical BBing style

Squats: 130x6 PB, 120x10 PB, 110x10 PB, 110x10 PB All PB's coz I had to go to ATG on all sets- way deeper than I've gone before, hamstrings and calves touching, had to do another rep if I didn't.. Was farken hard, was on the floor a few times, not much rest- just enough to catch breath and next set was up

Leg extensions: 3sets of 10 at 70kgs- slow eccentric and squeezed the shit out of the quads.. :shock: farken pumped and couldnt tense them...

The hardest 7sets for quads in my life. A nice intro to full BB style training lol

Rest up tomorrow and Thursday is arms

Rookie

Now you can't take the piss out of us. Hahaha. This is the plus side half dark half not dark. (Not in a racist sort of way).

[Rookie]

Farken stoked \:D/ Today was mean.. The BBing coach here put me through my paces.. Asked for help today. 7sets were quads and I was done :shock: lol. I'm starting to learn that its more about how hard you work during each set. All sets were to failure today, typical BBing style

Squats: 130x6 PB, 120x10 PB, 110x10 PB, 110x10 PB All PB's coz I had to go to ATG on all sets- way deeper than I've gone before, hamstrings and calves touching, had to do another rep if I didn't.. Was farken hard, was on the floor a few times, not much rest- just enough to catch breath and next set was up

Leg extensions: 3sets of 10 at 70kgs- slow eccentric and squeezed the shit out of the quads.. :shock: farken pumped and couldnt tense them...

The hardest 7sets for quads in my life. A nice intro to full BB style training lol

Rest up tomorrow and Thursday is arms

Rookie

Now you can't take the piss out of us. Hahaha. This is the plus side half dark half not dark. (Not in a racist sort of way).

Us? lol..... Yeah bro, I still hit depth when I squat normally (PLer ATG) but never this deep eh- calves touching hams I mean.. even with the 130x6 was fucking crazy, hits the quads way harder. Focusing on using the muscle, and happy weight isn't dropping much even though that's not the focus.

[Shutupandsquat]

Farken stoked \:D/ Today was mean.. The BBing coach here put me through my paces.. Asked for help today. 7sets were quads and I was done :shock: lol. I'm starting to learn that its more about how hard you work during each set. All sets were to failure today, typical BBing style

Squats: 130x6 PB, 120x10 PB, 110x10 PB, 110x10 PB All PB's coz I had to go to ATG on all sets- way deeper than I've gone before, hamstrings and calves touching, had to do another rep if I didn't.. Was farken hard, was on the floor a few times, not much rest- just enough to catch breath and next set was up

Leg extensions: 3sets of 10 at 70kgs- slow eccentric and squeezed the shit out of the quads.. :shock: farken pumped and couldnt tense them...

The hardest 7sets for quads in my life. A nice intro to full BB style training lol

Rest up tomorrow and Thursday is arms

Rookie

Now you can't take the piss out of us. Hahaha. This is the plus side half dark half not dark. (Not in a racist sort of way).

Us? lol..... Yeah bro, I still hit depth when I squat normally (PLer ATG) but never this deep eh- calves touching hams I mean.. even with the 130x6 was fucking crazy, hits the quads way harder. Focusing on using the muscle, and happy weight isn't dropping much even though that's not the focus.

yeah I know what you mean, my legs day today was insane. I did reverse pyramids too. 140 x 7 on my first set, ALLLLL the way down. Ended up puking after squats were done hahahaha. But all round, good intensity and control by the sounds of it haha

[Rookie]

140x7 is good money bro, especially if you going all the way down. Haha good to see another convert to reverse pyramids. They mean eh! I could only do 4sets today, was dizzy as f*ck after them. lol I coughed up a few times, not enough sets to puke but still was insane. Bro real bodybuilders train with a different kind of intensity man :shock: Full ROM kills ya!

[HarryB]

And when you go back to your normal training, you'll know how to put every bit of muscle you behind the motion! It's a good trade off!

[Big john]

nicccccccce :twisted: