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Rookie: Road to rippedness and first comp

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Rookie Senior member

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Today was arms, felt a bit flat since I was so fucked from quads last night.. Still got some PB's and got an alright pump

Intensity: 4- Work rate was ok, didn't feel all that strong today and wasnt as pumped usual, as I said a bit tired. Everything done in roughly 45mins

Planning: 4- Nutrition was ok, goals were set clearly too. Was going to go for feel/reps on some things that were too heavy last week and go for weight on things that I felt like were light ish

Execution: 4- Did everything as planned, just wanted a better pump... Time for some supersets again me thinks.

Arms: Incline extensions: bar+25x6 PB, bar+20x9, bar+ 17.5x10, bar+15x10- These were mean, elbows were a bit tender/sore on the first set though :? Ok pump too

Dips: BWx12 PB, BWx10, BWx8- Good pump on these, really felt the tri's burning hard :twisted:

Over head cable extensions: 25x10, 25x9, 25x7-20x6-15x6, Last two sets were strip sets all to failure :shock: INSANE feeling and cramping in the tri's

CBHC: 20x12, 20x10, 20x9, 20x8-17.5x6-15x7, strip sets killed me big time! Bi's were somewhat pumped

Ez curls: bar+20x11, bar+20x8, bar+20x6- all reps 3sec descent! Felt a bit weak on these too..

I think the carb up on legs days (quads) as mentioned by Soundsgood in a recent thread makes sense.. I usually have a rest day between quads and arms.. Will try that next week, coz training quads like I did yesterday left me smashed hard!

All in all it was an ok session and will change things as I go. Not sure what the elbows were tingling from, might need to warm up more thoroughly next time!

Tomorrow is pchain/delts

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Rookie Senior member

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Extra carbs on legs and back days!

Cheers bro! Sweet, so that would mean a Mon- Chest/back and Tuesday-Quads for me. How many more grams would you add in compared to a usual day like I wrote bro?

LOL at Nate! I'll have to get that top one day, but as Doc would say a few Summer cuts and I'll be well on my way!

Update: Quads feel like there's bits of glass in em, so does chest/lats.. Triceps aren't as sore as usual :? I think that extra rest day between quads and arms helps big time!

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Rookie Senior member

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Well I am a pansy so I didn't want to be the only one... lol.

haha over head cable extensions are pansy enough for me mate :shifty:

Today was pchain/delts, still rooted from quads!!!!

Intensity: 4.5- Good work rate and pump, felt a bit fatigued/weak on deadlifts even though it was still a deload.. was straining a bit, only a day in between heavy squats and de load deads are not ideal lol

Planning: 4.5- Knew the goals I had on other things, going for more tension and weight/reps. Nutrition was solid, time to start upping cals slowly... Esp on quads and chest/back day

Execution: 4.5- Happy with what was done, did better than last time and smashed the target muscles even more.. Got help from the coach to fine tune some form and fark did it work :shock: Esp on hammer presses and the side raise machine

Pchain/delts: DL: 60x10, 100x5,　140x3, 170x5- was straining a bit on here, unusual.. I know it woulda been those max squats! Bloody Nervous system!

RDL: 100x10, 135x6 PB, 135x5 PB two solid sets and mean feeling in the hams, knees bent arse out :shifty: (no homo) lol

Seated hammy curls: 76.5x11 PB, 76.5x9, 76.5x8- kept the tension on the whole time, without straightening legs fully and a hard as squeeze at the bottom :shock: Hammys were pumped!

Reverse pec deck: 50x10, 55x10, 55x8- No PB's on here, cut the weight back and going for feel/tension... 55 is enough to get to failure and gives the rear delts a hella pump 8)

DB Hammer press: 22.5x11 PB, 22.5x7, 22.5x6- Happy with these, the coach got me to go down to where the tension was still on/starting in the ROM and pressing just before lockout- kept pressing in that range till full failure :shock: INSANE PUMP!

Seated machine laterals: 6x11 PB, 6x10 PB for a 2nd set, 6x8- same thing again, coach got me starting from where the tension started from the bottom and kept going to the top with a slow ish negative till I couldnt do anymore... :shock: PUMPED!!!!!!!!!!!!!

That was it for today, and happy with what was done! Interesting methods/input BBers have, kills the muscle I tell ya!

Back on Monday with Chest/Back...

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Rookie Senior member

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Today was Chest/Back, another good session with some PB's happening.

Intensity: 4.5- Was pumped in the chest and lats hard... Form was a lot better than previous sessions and strength is on the up too!

Planning:4.5- Had a plan of what I was going to do differently, with form and with changing things around. Nutrition pre w.o wasn't great since work was flat out so break got delayed... Post w.o was better and added some extra carbs/sugars in as advised by SG and HarryB

Execution: 5- Didn't quite get some things I'd hoped for but close enough. Form was really good this time, chest and back got pumped very quickly! DB rows were also way better, thanks to TT telling me about doing it on the bench- way better stretch in the lats! Sorry Harry lol but don't punch me in the face :shifty: Getting closer to that 100x6-8 on the incline with BB form (flared elbows and not arch/leg drive)

Chest/Back:

Incline BB: 60x8 (Warm up), 90x6 PB with BB form, 80x7, 70x8-

Chest was superpumped after these, nice strict negative and exploded on the positive, flared elbows and not much arch hits the chest way better I find.

DB rows: 25x10, 25x10, 22.5x10, 22.5x9- MEAN SETS, awesome stretch and squeeze on most reps! Just getting used to keeping the tension on the lats the whole time

Hammer Strength Wide chest: 35x10, 35x10, 35x10, 35x9-30x8- stripset, insane pump!

UHPD: 85x12, 90x10 PB, 90x8 PB, 90x7- felt everything in the lats! Everything is going according to plan \:D/

Flat DB flyes: 20x10, 20x8, 20x7- :shock: Chest was fried from everything else, so just went for an insane stretch and squeeze on these! Pumped to bits

Seated rows: 80x11, 85x7, 85x6- Very good sets, mean stretch and tension was good, mid back and lower lats were feeling it!

All in all it was a mean session, very good pump and happy with strength

Bit on the side: May 3 lift is a no go since it costs over $100 NZ with comp fees and rego... Gym owner is trying to pull me into doing his BBing show in August which I am unsure of, he said I'd be ripped around 70kgs :roll:

Then went to say that I'll lose the desire to get on stage unless I compete soon, and that it'd be a good learning experience. This goes against what I think is BBing (being big and freaky) and just want to devote the rest of the year to getting stronger and bigger (no movement in waist while limbs increase in girth). He said its up to me, but seemed eager to get me on stage...

WHY THE F ARE THERE NO POWERBUILDING COMPS????? LOL

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Rookie Senior member

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OMG competition talk?!!!!!? WTF lol

It's a big decision, be good to do just to see what you look like ripped and know where you have to go from there, but I understand not wanting to get so skinny so soon...

Yeah bro personally I reckon its too soon but the guy reckons its better now than to hold it off lol.... I don't wanna be lighter than Rakich WTF?!

OMG competition talk?!!!!!?

Hmmmm now what was it you were saying to me Rook? LOL

Haha I think this is karma MG :shifty: Hopefully there's no more pressure from the coach here, I do wanna compete but in sacrifice of most of my strength and to be that light/skinny!

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morattigirl Senior member

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Haha I think this is karma MG :shifty: Hopefully there's no more pressure from the coach here, I do wanna compete but in sacrifice of most of my strength and to be that light/skinny!

Lol funny that :pfft:

Meh you've got heaps of time to compete Rook, as you've said it's something you wanted to pursue down the track.... Stick to your game plan I say :grin: :salute:

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HarryB Veteran member

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Bro you shoulnd't lose much strength until the very end! If you are dropping strength then you are losing muscle which definitely isn't what you want. If you can stay close to strength your number will look more impressive at the lighter bw ha ha ha ha ha

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Rookie Senior member

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Bro you shoulnd't lose much strength until the very end! If you are dropping strength then you are losing muscle which definitely isn't what you want. If you can stay close to strength your number will look more impressive at the lighter bw ha ha ha ha ha

Haha so both a positive and a negative lol.

Haha I think this is karma MG :shifty: Hopefully there's no more pressure from the coach here, I do wanna compete but in sacrifice of most of my strength and to be that light/skinny!

Lol funny that :pfft:

Meh you've got heaps of time to compete Rook, as you've said it's something you wanted to pursue down the track.... Stick to your game plan I say :grin: :salute:

Cheers MG! Yeah, I just don't wanna lose that hunger by putting it off for a year or two.... Time to get stronger and bigger (with no waist movement) lol with limbs on the up!

It's not how heavy you are, it's how heavy you look
Haha bro I've never been below 15% bf in my life, could not imagine what I'd look like in single digits.. let alone comp ready 4-5% :shock:
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tinytraps Veteran member

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I think itd be a good idea for you to do it bro. Nobody says that you have to lose muscle and get weaker while dieting. Sure youll lose strength when your depleted, but the rebound effect that you get after being calorie restricted for so long is huge, gains in muscle and strength.

Besides..........Gives me a chance to catch up :pfft: :pfft:

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Rookie Senior member

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Haha BJ and TT!

BJ: Chur bro, yeah I've decided to start prep asap and start cutting up eh

TT: Cheers mate, yeah sounds like it'll be a good experience eh since I wanna do BBing seriously in the future. So will see what its all about!

LOL at giving you a chance to catch up, haha yeah I'll be looking to still hit PB's on SQ/B/DL when I'm dieting!

Yesterday was quads:

Intensity: 4- Work rate was ok, felt a bit flat but did an ok job to hit the quads. Felt weird since I haven't done LP in so long! As expected the weight on squats dropped since they were 2nd exercise

Planning: 4- Goals weren't set clearly, but had a fair idea of what I wanted to be achieved.

Execution: Could have taken less rest on squats, but still got the quads pumped! Will be looking to do some more volume on quads as I start prepping for this show

Quads: LP: 3.5x12, 3.75x8 PB, 3.75x7, 3.75x6- Quads were nice and pumped, did a few self forced reps soon as I reached complete failure.

Squats: 120x6, 100x10, 90x10, 80x10- 120x6 was a just, quads were thrashed from LP but still got the reps and on all the other sets too.

Leg extensions: 80x10, 80x10, 80x10

All in all it wasn't a bad session. Will be going to see the coach here shortly and talk about diet, training and cardio etc for my comp prep. Today is my off day so going to chiropractic and will be doing some shopping for comp food!

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