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Rookie: Road to rippedness and first comp

Rookie

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Rookie Senior member

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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!

Yeah bro, I wasn't allowed to bounce eh.. Had to focus on using quads at all times. Its different to PL training but should be a good change in the long run.

nicccccccce :twisted:

Cheers bro! Just getting using to BBing training haha

Good work rookstar :D

Thanks MG, getting there :D Wanna see the results in 8-10 weeks time

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Rookie Senior member

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PL training builds the mass. BB training sculpts it. It's good to mix it up Rook. Progress is measured in physique changes not strength increases or bodyweight changes. Look forward to seeing progress pics :pfft:

Yeah of course mate. Just changing things for now and see how I go on a full BBing routine. Being honest, my ability to use certain muscles is shit.. The coach here could tell when I was training. I mean look at guys like Evan Centopani BB rowing 140 for reps and using his back properly and not shrugging, and his flat bench 180 for reps while using the chest. :oops: No pics yet mate, but can comfortably say waist has come down 4cm since Jan even though I'm, not dieting.. and strength is on the up.

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Rookie Senior member

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Yeah bro, I know the hard part will be bringing my numbers down and focus on using the muscle but I know in a few weeks times they'll be back up and I'll be able to use the muscle the right way. Quads are sore from those 7sets lol... Its just good having a BBer correct things that I wouldn't have known on my own. I'm sure going ATG on squats will produce good gains in the long run too. 140x6 soon I hope!

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Rookie Senior member

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Today was arms:

Was a bit different since I did tri's first and bi's after.. Good pump though. Not as much as supersets, but good training none the less

Tri's: Incline skullcrushers: 20+barx10 PB, 17.5x10 PB, 15x10, 15x9 :shock: Insane pump on here with reverse pyramids... kept the rest short and sweet, awesome stretch on these too

Dips: BWx8, BWx8, BWx7- Tri's were pumped as, extensions did their job beforehand.. Slower negative on these, damn killer

Overhead cable ext: 25x10 PB, 25x10 PB, 20x9- Just did this last set to get out the reps

Bi's: CBHC: 22.5x10 PB, 22.5x10 PB, 22.5x8 PB

21's: bar+20x21 for 2 sets

Good pump in the bi's, will keep rest a bit shorter next time. Will be aiming for three sets of 10 on dips next week and add weight on extentions too. Tomorrow is hams/delts..

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Rookie Senior member

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140x6 soon I hope!

youll get it no sweat

hey i notice you never do bb flat but do incline instead.

whats the reasoning behind this and what do you estimate your flat 1rm to be amt ?

Cheers bro. Its something we did at Eastside, Incline is just a good change from flat bench and I find as my incline goes up so does my flat. I'd prob estimate a 115-120 I think- we'll see when it gets closer to the 3 lift as I'll prob do some 1 rms before then.

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Luigi Veteran member

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140x6 soon I hope!

youll get it no sweat

hey i notice you never do bb flat but do incline instead.

whats the reasoning behind this and what do you estimate your flat 1rm to be amt ?

Cheers bro. Its something we did at Eastside, Incline is just a good change from flat bench and I find as my incline goes up so does my flat. I'd prob estimate a 115-120 I think- we'll see when it gets closer to the 3 lift as I'll prob do some 1 rms before then.

yea thats decent !

i have trouble with incline, every time i get to a inch or two within touching chest my left shoulder clicks, its not painful just worrying.....

i was focusing on incline for a while and went from 80x5 to 110x8 (touching chest) in 2-3 months.... then switched back to flat bench for a while, the next time i gave incline a shot i was struggling to do 90x5 :? and have never been strong on it since..... needless to say its pretty #$@#%$ annoying.

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Rookie Senior member

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Cheers for caring brothers!!!!

Yeah TT is right was in Honshu, another island.. we felt small quakes though.

Was training Pchain/delts when it happened

Pchain: 100x5, 140x3, 160x5 Deadlifts were light today since I'm de0loading before I smash it heavy again

RDL: 100x10, 130x10, 130x8- These were mean, hammy were pumped, grip prevented me from hitting 10 reps on last set.

Ham curls: 72x8, 72x8, 72x7- These were mean, went way slower on eccentric and felt it a lot more, squeezed the shit out of the hammys too=MEAN

Reverse pec dec: 60x10, 65x8, 65x8- Last two sets= PB's, good feeling the rear delts

Hammer presses DB: 17.5x10, 20x10, 20x8- bit different but a lot easier on the joint and gives a good burn in the delts

Lateral raise machine: 4sets of 10 at 5pl... Mean pump, slow eccentric and kept pumping out each rep. Might crank up the volume next week

All in all it was a good session, RDL's were good.. getting deeper this time and getting my arse out more (no homo)

This kind of training for hams is different, as in focus a lot more on using the muscle, but ends up in a great pump so nothing wrong with that.

Back on Mon with Chest/Back

Stay safe peeps and wishes go out to all the people affected by the quake.

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Rookie Senior member

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It's a crazy mess over there man... can't even watch it. Good you still ok, now if that reactor goes try and stand close enough to get some godzilla like development but not so close you get fried!

Yeah man, just hope it doesn't go other wise the whole country is gonna be ruined. Haha will do, the place I stay isn't much of an industrial town so luckily we don't have any gas factories/plants which have a risk of blowing up like Sendai.

Today was chest/back:

Intensity: 4.5- Different approach today, cut the weights back and focused on using the proper muscles= mean pump and was smashed in a short amount of time

Planning: 4- Was aiming on feeling things in the muscles a lot more, and leaving the ego behind. Also planned on straining the muscle a lot more/ have better rhythm on reps. Sleep was prob a bit underdone, felt a tad tired in the gym. Nutrition was ok, time to bump my protein intake me thinks

Execution: 4.5- Achieved basically what I set out to do, very good pumps and way better ROM than before, just kept things in a fluid motion. Had more emphasis on the negative, especially on the incline and was able to feel my chest way more on that

Chest/Back:

Incline BB: 60x8, 80x11- TOO EASY, 75x7, 70x7, 60x7- Reverse pyrmaids with incomplete rest intervals... Will aim to do a 85, 75, 65 format next time. These were way better because I was able to control the weight properly and emphasize the negative instead of lowering it straight away, this caused the chest to be insanely pumped... rest intervals were about 45secs. I know my weights will climb back up quick and the fact that I'll be able to feel the muscles with a heavier weight will be an advantage

DB rows: 27.5x10x3- These were good sets, felt hard to get a full stretch but still got good squeezes in the lats. Will be upping things on these on goig a tad lighter on the later sets as form was becoming a bit sloppy towards the end

Flat DB: 30x10, 30x7, 30x6- :shock: Mean pump in the pecs, big stretch and pushing downwards definitely makes a difference! Felt things a lot less in the delts which is a good sign. Will aim to get all 10 reps on all sets before moving up

UHPD: 80x10, 80x10, 80x10- Did one set of 85 at the start but wasnt using the back well enough since arms started to kick in.. 80 was perfect in taking me to failure and also feeling all the reps with proper ROM

Incline flyes: 20x10, 20x8- Prob went a bit heavy on these, my chest was ruined by this time so will bring this down next time.

Seated rows: 80x8, 80x7, 80x7- Very good sets, full ROM and elbows went right back- will aim to get all 10 reps on this before moving up.

Chest/Back=PUMPED

Training alone is actually good atm, gets a bit annoying sometimes for spots etc on bench and squats (heavy sets) but I think training alone makes you mentally tough as you start to learn to push yourself and not rely on others for motivation etc. Would be interesting to hear some of the top BBers' opinions on here.

Tomorrow is quads

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