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Rookie: Road to rippedness and first comp

Rookie

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Rookie Senior member

Rookie

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Today was back and tri's

Intensity: 4.5- Insane pump in the back on every exercise! UHPD was the best with a mean stretch at the top, just the tension on the lats hard!

Did everything quick, hit some PB's which was 8) and smashed tri7s too, elbow was playing up after skullcrushers so just did pushdowns/dips and left it there- mean pump though

Planning: 5- Was going to go by how I felt in the gym, so increased the weight on a few exercises and increased reps on some others. Nutrition was good, hydration was a tad underdone but still an awesome train regardless

Execution: 5- Very happy with how today's session went because I was able to feel my back 100% on every rep through a full ROM and made sure the intensity was as high as possible

Back/tri's:

Db rows: 30x10 PB, 30x9 PB, 27.5x9, 25x10- very good feeling in the back, big stretch and just kept rowing till I couldn't do any more

UHPD: 95x10 PB, 95x9, 95x8 :shock: pumped to bits here

SUPERSET!

SAPD: 35x8, 35x7, 30x9- Good stretch and these but need to get a better squeeze without tri's coming in too much

Seated rows: 85x10, 90x9 PB, 90x7- awesome tension on these, stretch+squeeze in that order and pulled my elbows as far back as possible! Felt good

Incline extensions: 30x8 PB, 25x9, 20x8-15x7 DROPSET!

Mean pump in the tri's but my elbow was starting to play up on the first two sets even though I warmed up.. maybe needed to warm up more

Dips: BWx13, BWx10, BWx7

SUPERSET!

Pressdowns: 40x12, 40x10, 40x8- good pump

Dips were awesome too, expected it to go down after the onslaught on the incline skullcrushers but happy with how it felt

All in all it was a good session, felt really good and very happy with my performance!

On another note, waist has already come down over 2cm and some fat has dropped off, with only a slight change in diet and the addition of cardio. Will be interesting to see how I'll look in 12 weeks time (mid cut)

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OnlyHuman Senior member

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On another note, waist has already come down over 2cm and some fat has dropped off, with only a slight change in diet and the addition of cardio. Will be interesting to see how I'll look in 12 weeks time (mid cut)

Rookie

:clap: :nod:

Good for you!

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Rookie Senior member

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On another note, waist has already come down over 2cm and some fat has dropped off, with only a slight change in diet and the addition of cardio. Will be interesting to see how I'll look in 12 weeks time (mid cut)

Rookie

:clap: :nod:

Good for you!

Cheers bro! Slowly getting there, time to ramp things up a bit I think!

Yesterday was hams/delts:

DL: 100x5, 140x10 for 2 sets- Went light again this week, was just doing every rep explosively and will gradually work up again- cycling heavy deads/squats

RDL: 100x10, 125x10, 125x6- These were very good, bent the knees and got my arse right out, the burn made me feel :shifty:

Ham curls: 63x10, 67.5x10, 67.5x8- These were very good, kept the tension on the hammys and they are feeling it today!

RPD: 50x10, 60x9, 60x8- These felt good, rear delts were very pumped!

Db Hammer presses: 17.5x8, 25x10 PB, 25x5- delts were pumped

DB laterals: 12.5x10, 15x10, 17.5x8- DROPSET! 12.5x8- :shock: side delts were on fire

All in all it was a good session! Will check in with the coach on Monday as to our next game plan since things are slowing down. Body is sore which means something is right, hams, delts, lats, tri's are :shock:

Back on Monday with Chest/bi's

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Rookie Senior member

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Today was chest/bi's: Strength was a bit low on BB Incline, felt stale so switching to Flat BB next week. Had a tiny bit of simple carbs before training, coach was saying do it every now and then when I'm feeling flat/ low in energy.. What an insane pump :shock:

Intensity: 4.5- BB Incline was a bit :? after that it was on like donkey kong though, insane tension and a few DROPSETS! All done in under 45mins

Planning: 4- Was aiming for reps/weight on exercises, will switch up the main exercise next week! Nutrition was good, that insulin spike before training was gooooooooooooooood! Pumped as anything

Execution: 4- Did well on most things except BB incline, felt a tad low on energy but will keep fluids up and sleep earlier

Incline BB: 90x4, 85x6 :? , 75x8- DROPSET-65x6- Good pump on the last two sets

HSWC: 40x8- warm up, 45x10 PB, 45x8-40x7- Happy with this

Flat flyes: 22.5x10, 22.5x8-17.5x8 DROPSET!

Machine preacher curl 21's 20kgx2 rounds

40 sec break

BB curl: 25x10 :shifty: :shock: A bit :oops: with the drop in weight but damn were my bi's pumped!!!!

All in all it was a good session, coach thinks everything is going to plan and says will notify me when things need changing (as I see him 4 days a week). Would estimate I'm below 20% now :pfft: prob 18%, a few veins coming through and officially 3cm off waist. Will use the mirror as the indicator of progress and not the scales!!!

Started biking to gym so that should help a bit

Tomorrow is quads

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Rookie Senior member

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Today was quads HIT style :shock:

Intensity: 5- Was collapsed and picking up my nuts in under 10mins

Planning: 5- I knew I wanted to get more reps/weight on the first exercise and maintain/exceed the things I did last time

Execution: 5- Legs were crazily pumped in one round of HIT! Gave it everything and some more, lungs felt like they were going to come out of my mouth :shock: :oops:

Quads:

HIT:

Leg extensions: stack(200lbs)x 17 reps to failure and 3 slightly assisted (20reps total) squeezed each rep at the top

SUPERSET!

Nautilus 45 degree leg press: 4.25PPSx7 reps to full failure and 3 reps slightly assisted 10 reps total and pushed through heels, except on last rep where I just pushed hard to get it up

45sec rest:

Squats: 100x10 Full failure, dropped to the floor and was fucked hard.. saw stars for a few minutes after that!

Basically what we did was increase the weight on the extension and went mental on that, literally couldnt walk straight to the LP machine :shifty:

Went all out on LP, and managed to get 1 more rep by myself compared to last week then a few slightly assisted. Squats were good, just drained that last bit of energy out of me... Will decide what I'll do next week for quads, either HIT or heavy squats and 3 sets of extensions

I'm finding that if I'm fully prepared, sleep, hydration and food wise, my training is always on point and am able to give it 110% even though I'm in a calorie deficit

Tomorrow is cardio only and will be training Thurs with Back/tri's

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Ronin Senior member

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Nautilus 45 degree leg press: 4.25PPSx7

How much does this work out to be, weight-wise? Sorry if it seems like a bit of a bone question, but at my gym you just throw 20kg plates on the LP machines. I'm assuming this isn't what you're menaing

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Rookie Senior member

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Today was my favourite day: Back and tri's

Intensity: 4.75- :shock: Talk about an insane pump.... was very happy with form and ROM on the back exercises, focused on really squeezing the lats, especially on the seated row. Did things a bit different today, which was good though! Everything was done in under 50mins

Planning: 4.5- Was planning on doing things a bit different today and really going for a good pump.. Did a HIT superset/pre fatigue at the start and knew the lats would be a bit tired, but with the weight I did on the rowing movements I focused on really stretching and squeezing the crap out of the lats which got them really burning! Nutrition was good, kept the fluid up and the sodium too which helped with a good pump I think

Execution: Happy with how I went, was a bit pissed off with the sore sternum during dips which meant I could only do two all out sets :cry:

still gave it everything. The superset after that was good for the tri's too, overhead cables and close grip push ups.

Back/Tri's:

SAPD: 40kgx11

SUPERSET!

UHPD: 110kgx10 PB with a 30second negative at the end

These were awesome, was supervised by the coach for this and he corrected my form on the SAPD which got my lats on fire :shock: 8) also he told me to let the weight bring me up and get a full stretch on the UHPD and pull down explosively with the lats and we held it at the bottom for a sec on each rep... 30sec negative at the end :shock: LATS were on fire!!!! Damn that was a good set

DB rows: 25x10, 25x9, 20x10, 20x10- Mean sets, good form on all sets and reps, really stretched the lats and squeezed them hard, they were already pumped to bits though

Seated rows: 85x10- good tension on these, just kept stretching and squeezing on each rep

85x8- lats were fatigued hard at this point but kept rowing

80x8- Insane pump but lowered the weight so I could get the reps needed

Tri's: Dips: BW+10kgsx10, BW+10kgsx9- felt good except for my sternum which was hurting really bad on these :?

Overhead cables: 30x11, 30x7, 25x10

SUPERSET!

Close grip push ups: BWx6, BWx5, BWx5- :shock: PUUUUUMMMMMPPPPEEEDDD!

All in all it was a very productive session, very happy with how I'm able to use my back a lot better! Hope it reflects once I'm fully dieted down :shifty: tri's were good too, except for the sternum pain....

Tomorrow is deadlifts, hams and delts!!!!! Cheat meal tomorrow after training aw yeyeye!

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Rookie Senior member

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Nice training Rook, keep it up bro!

Thanks bro, I'll try my best to! Won't be getting small and weak, well that's the aim!

Good job mate. Love the detailed write up too! :clap:

Cheers bro, I like to pay close attention to my form bro and reflect on sessions. I'm always looking on ways to improve from the previous session

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Dr Squat Senior member

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What's with all of the supersets bro?

Good question bro, the aim was to create as much tension/pump on the muscles as possible and an effective way to train/get things done since I'm on a calorie deficit.

It's interesting. I'm no expert here. I would have thought your tried and true method was working fine. I would be interested in what the likes of Harry, Hamish and Lee have to say. Do you need to be this depleted at this stage? So much so that you can't train heavy like you were when you made all of your progress.

Not being negative at all bro. I think your efforts are inspirational. But interested to know what the best approach here is?

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Rookie Senior member

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All good bro, volume was good but my strength exploded when I started doing 4 days a week. I was able to keep breaking new ground as I took my rest.

As for going heavy, still doing it bro- cycling heavy squats and deads, with weekly heavy bench pressing. I don't find it possible to go to max on all the big 3 in one week bro hence why I alternate SQ/DL with HIT.

Yeah will be good to have the boys input on my training

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Rookie Senior member

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"People with small legs have small hearts... To train the legs hard takes a strong heart and an even stronger mind"

So by your logic you have a small heart :lol:

lol I never said they were big but they're not exactly twigs..... Don't get me started on you bro :roll:

I smash my quads, they will be where I want them to be with time

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