Rookie: Road to rippedness and first comp

[drizzt]

Happy bornday bro

[becbec]

Happy Bday

[Rookie]

Cheers peeps

LOL at Becbec, was expecting Pamela Anderson or something....

[Rookie]

Today was quads:

Intensity: 5- Farken insane 15mins of training :shock: Hardcore work rate and really pushed hard, wanted to give myself a good bday present so killed it on the squats. Almost spewed up a few times, dry wrenching etc and fell under the rack like a zombie

Planning: 4.5- Was planning on repping 140 but didnt think I'd get over 5 tbh. I'm learning to take my body to places it doesnt wanna go to.. power of the mind

Execution: 5- Smashed big PB's and all done and dusted in 15mins. Starting to lean towards the Yates ideaology of doing as much work as possible in the least amount of time. No way could I have done over 15mins

Quads: Squats: ATG hi bar squats: 60x10, 140x7 PB, 120x10, 100x10, 80x10 :shock: FARK this killed me! Took a bit of rest on heavier sets and had incomplete rest on the lighter sets... Got way harder as the onslaught continued... The coach here just says to try and lift more each session which I am doing and as intense too (shorting rest periods on lighter sets

Leg extensions: 75x10, 75x10, 75x10 All PB's :shock: Felt like quads were gonna explode on this one! Limped from the rack to this machine and started extending... As Gymrat would say I needed a zimmer frame after that :shifty:

Stay safe, off to eat some grizzly bear and whale lol just sayn

Rookie

[Rookie]

Today was arms:

Intensity: 4.5- mean work rate and was pumped as

Planning: 5- Proper goals outlined, I knew fatigue will set in so aimed to hit more weight/reps on the main sets and chucked in a dropset for fun :twisted:

Execution: 4.5- Did very well, and arms were mega pumped :shock: tri's were sore as during training

Arms:

Tri's: Incline extensions: 22.5x9 PB, 20x9, 17.5x9, 15x9+10x8 (drop set)

Farken pumped :shock: Kept rest a bit shorter this time, tri's were cramped hard

Dips: BWx10, BWx9, BWx7 Overhead Cable ext: 25x8, 25x7, 25x7

Insane pump: Skulls and dips are up from last week, well main set/amount lifted for that exercise. Not too fussed about reps dropping on the cable extension, since the main exercises were all good

Bi's: CBHC: 22.5x10, 22.5x10 PB's, 20x10, 20x10- dropped the weight a bit since 22.5's werent going high enough on the 2nd set. Pumped hard :shock:

Now for the fun part :twisted: Ez bar curls: 20+barx10, 20+barx9, 20+barx7 PB's These were hard because I included a 3second negative on each rep :shock: Farken killer pump!

Tomorrow is pchain and delts

Rookie

[thatwaslight]

Trainings looking great bro pb's falling all over the place, keep smashing it :twisted:

[soundsgood]

That radiation is mutating your genes and turning you into a beast! (too soon?)

Keep up the good work bro!

[Rookie]

Trainings looking great bro pb's falling all over the place, keep smashing it :twisted:

Cheers bro! Lifting from a to b and focusing on using the muscle are two different kettles of fish! Getting there though!

That radiation is mutating your genes and turning you into a beast! (too soon?)

Keep up the good work bro!

Hahaha fair call bro! Thanks Tom Platz Jnr, means a lot coming from someone of such high calibre.

[HarryB]

Good work Rook!!! You'll be a bodybuilder yet! ha ha ha ha

[Rookie]

Good work Rook!!! You'll be a bodybuilder yet! ha ha ha ha

Haha all I need is a few more kgs of muscle a Summer cut and I'll be well on my way

Yesterday was pchain/delts:

Intensity: 4.5- Good work rate, starting to slowly build up the deadlifts again..

Felt things in the muscle way more, will cut the reverse pec dec weights down and keep focus on using the rear delts, anything over 60lbs was turning into a gymrat workout :pfft:

Planning: 4.5 Clear goals set to either hit more weight and or reps while improving form. Nutrition was prob a tad underdone since I woke up late, but still managed to fuel well enough

Execution: 4.5- Very pleased with the pump and the use of both the delts and the pchain. Was pressing in a more deliberate manner, slowish negative and exploding on the positive, machine lateral raises were good too- slow negative, fast positive and hold it for a second at the top then repeat for each rep= MAD PUMP

Pchain/Delts:

Deadlifts: 60x8, 100x5, 140x3, 160x6- Prob didnt take enough rest between the 140x3 and this set, but still got all 6 reps. Good feeling in the back

RDL: 130x10, 130x9 PB on a second set Funny how I couldnt get more than 10 reps on the first set, both sets were mean since I'm going deeper on all reps and really hammering the hamstrings!

Hamstring curls: (seated): 76.5x10, 76.5x7, 76.5x6- These were good, slowish negative and squeeze the crap outta them on the positive :twisted:

Reverse pec deck: 60x10, 60x10, 60x8- All good sets, might even bring it down to 55 and try and isolate the rear delts more.

Hammer press: 22.5x10 PB, 22.5x7 PB These were mean, really hits my delts well and doesnt hurt my a/c joint that much.

Lateral raise machine: 6x10 PB, 6x8 PB, 6x8 PB

:shock: these were pumped hard, side delts I mean! Really makes a difference when you emphasize the negative and use the proper muscles... DAMN!

Was running a bit short on time so would've done an extra set but this got me good enough, so all in all a very good session and looking forward to building back up to heavy deads soon... Am thinking about cycling weeks of heavy deads with "lighter squats (feet very close together)" where LP will be the main quad exercise. Then doing weeks where I'll be smashing the squats and going lighter on the deads... Any thoughts from the big boys?

Rookie

[Rookie]

Gym was closed yesterday, so doing a 4on 3 off training schedule this week

Started the week with Chest/Back:

Intensity: 4.5- Very happy with how I'm feeling the muscles atm.. Am able to use back way more effectively than before. I know BBing training is about using the muscle so focusing on that for now. Work rate was good too, everything done in under 50mins, very pumped.. lats especially

Planning: 4.5- Well planned in terms of goals, and knew I was going ot cut some things back if form/feel wasn't good. Had to cut the DB rows back a bit since they were turning into Gymrat rows :shifty:

Execution: 4.5- Very good pump, and strength is on its way up with even better feel/form!

Incline BB: 85x8+1 spotted rep, 75x7, 65x7- Chest was farken pumped :shock: Flaring elbows a bit more and getting more ROM compared to tucking etc.. Can't wait to get to 100x8 with BB form!

Db rows: 30x8- too heavy, turned into gymrat rows, 25x9, 25x8, 20x9- perfect! Will use a bench for support this time, instead of holding the DB rack. Good pump nonetheless!

Flat DB: 30x11, 30x8, 30x7-20x8 (dropset) Insane pump on these, mean stretch and good squeeze. Will switch these to hammer strength wide chest as of next week.

UHPD: 80x10, 85x10, 85x8- :shock: MEAN PUMP!

Incline flyes: 17.5x10, 17.5x10- A LOT better, full stretch with arms wider this time, insane pump.

Seated row: 80x9, 80x8- Very good, good stretch and squeeze

All in all it was a good session! Will be increasing cals of next week, very slightly though. Just adding some more carbs to post w.o meals

Tomorrow is quads \:D/ Bring the pain :twisted:

Today's training session was brought to you by:

[PeterDolan]

Why you gonna use a bench next time? If it's because you find yourself twisting too much try lying face down on an incline bench.

Also do you pull your elbow up or sweep it back?

[Rookie]

Why you gonna use a bench next time? If it's because you find yourself twisting too much try lying face down on an incline bench.

Also do you pull your elbow up or sweep it back?

Well there is the twisting factor, but I think I'm too upright (when holding the DB rack, and find I can't get an effective stretch of the lat). Wouldn't lying on an incline bench be harder to stretch the lat?

Sweep it back, the contraction is good- just the stretch that is lacking

[HarryB]

Don't put your knee on the bench as well or I am going to post you a punch in the face lol...

[PeterDolan]

Try lying on a bench, saw Ruhl doing it a while back and I find it feels soo much better on the lats

[HarryB]

Jay Cutler does them like that as well... the problem I personally find with it is that you can't get a full enough contraction but if it works then do it.

[PeterDolan]

Jay Cutler does them like that as well... the problem I personally find with it is that you can't get a full enough contraction but if it works then do it.

I find that too but my view is that if every other exercise is full ROM then one exercise wont hurt as long as you are trying to do full ROM(not providing an excuse for half squats :pfft: )

[Rookie]

Don't put your knee on the bench as well or I am going to post you a punch in the face lol...

LOL, nah bro! I was meaning putting my hand on a bench for support, so I'm more parallel.

Will try the incline bench thing one time PD,

Cheers

[tinytraps]

I use a bench for db rows as support, and really let the scaps stretch out at the bottom then sweep it back for an awesome contraction.

PD, you can do them on lying a bench and have them full rom...its easy when your arms are 2 foot long :pfft:

Rook I think itll be good to cycle heavy deads with heavy squats, as heavy squatting earlier in the week may have more of an impact on your deads than LP might.

[PeterDolan]

PD, you can do them on lying a bench and have them full rom...its easy when your arms are 2 foot long :pfft:

My TP is about 5"8' and has no problem

[Rookie]

I use a bench for db rows as support, and really let the scaps stretch out at the bottom then sweep it back for an awesome contraction.

PD, you can do them on lying a bench and have them full rom...its easy when your arms are 2 foot long :pfft:

Rook I think itll be good to cycle heavy deads with heavy squats, as heavy squatting earlier in the week may have more of an impact on your deads than LP might.

Sweet bro, yeah I've seen Dorian Yates do them on a bench and get a mean stretch! Will try one thing at a time lol.

Yeah bro, chur sounds good! I'm aiming for a chalkless/strapless 180x10 next time I do heavy deads... Doing heavy squats fucks me though, so will do some "light" narrow stances at the end of the quad session.

[Rookie]

:shock: Today was quads!

Intensity: 4.75- Insane session today, squats too a bit longer since I was training with the coach today. Very stoked about the pump and the depth/weight used... PB's=smashed :twisted:

Planning: 4.5- Didn't really have a plan of weights, the coach asked me what weight and reps, he'd always put them higher than I said lol. Nutrition was solid. Changed post w.o nutrition up a bit, noticed all that orange juice had over 20g of fructose :oops: :shifty:

Execution: 5- Did very well with reps, depth was very good.. ATG on all sets. Some reps werent hitting it so I had to extra deep reps to make up for it

All in all was smashed, and hit a new 160x4 PB with no belt or wraps, 100% raw FTW \:D/

ALL 100% RAW, NO BELT OR WRAPS

Quads: Squats: 60x10x2- warm up sets, 160x4 PB- 4 reps myself and got a 5th which was spotted, 140x5, 120x8, 100x10, 80x10

:shock: HOLY f*ck, legs were pumped and I was on the floor trying to catch my breath between each set. Squats were done in around 20mins with me and the coach, included changing weights etc

Extensions: 75x10, 80x10 PB, 80x10 PB

Insane lactic acid build up here :shock: was limping hard after these....

Quads= Smashed! ATG makes me feel :shifty: lol all in all was a mean session and stoked with strength and depth on them! Make me an SG Jnr lol

Tomorrow is arms, chest and back are farken sore!

Today's eats were:

M1: 200g lean red salmon, 1 cup of rice

M2: 200g broiled beef+ spinach

M3: 250g rice+ 200g chicken breast

M4: 35g protein+ 250ml orange juice- just using whats left and will change to a banana

M5: 200g lean beef steak, 1 cup rice

Got two more meals to go, which will be some form of protein and some fats.

Just having carbs at breakfast, and around training as you guys can see.

Will make changes as neccessary

Rookie

[soundsgood]

f*ck yeah! Nice squatting bro! Not many dudes are squatting 3 and a half plates to real depth for reps at your weight :nod:

Post workout I like to have quick absorbing carbs like a tin of creamed rice, or fruit. Play around and see what works for you. What are you doing with diet at the mo? U secretly cutting? :shifty:

[morattigirl]

Very nice leg sess there Rook, well done :clap:

[Rookie]

f*ck yeah! Nice squatting bro! Not many dudes are squatting 3 and a half plates to real depth for reps at your weight :nod:

Post workout I like to have quick absorbing carbs like a tin of creamed rice, or fruit. Play around and see what works for you. What are you doing with diet at the mo? U secretly cutting? :shifty:

Cheers big fella! Yeah reverse pyramids seem like the way to go for me atm, 2 warm up sets and into it! The BBing coach here says full ROM with a good weight is much better than partial ROM with huge weights, which I'm getting used to.

Thanks for the advice mate, unfortunately I have never seen any cans of creamed rice here lol, and yeah gonna start using bananas post w.o.. Haha well more of a lean gain bro, I've changed my outlook on just gaining weight for the sake of hitting a number, when I can be just as strong and look a lot better, by only gaining a few kgs.

Was planning on adding a few more cals in, just feel like I could do with some more eh. Where do you think I should add in more cals based on my current diet?

Cheers

Very nice leg sess there Rook, well done :clap:

Cheers MG! 25 minutes of torture :shifty: You gonna send me a zimmer frame? lool