Rookie: Road to rippedness and first comp

[PeterDolan]

Lunges over extensions any day of the week. That's like taking pec dec over a press in my opinion. Sure, they'll isolate the muscle but they wont over load it like a compound would. I use them off season too if I feel up to it but can just be too much sometimes after squatting and the preceeding exercises.

[bigskinny]

Lunges over extensions any day of the week. That's like taking pec dec over a press in my opinion. Sure, they'll isolate the muscle but they wont over load it like a compound would. I use them off season too if I feel up to it but can just be too much sometimes after squatting and the preceeding exercises.

Yes, an it's wise to always incorporate a isolation exercise in every workout imo. squats, legpress and extensions = staple

Given your quick to make inaccurate statements about Dorian. " He used too much weight" even though he was a stickler for good form. :? A reality regarding Dorian's opinion, is leg extensions over lunges for a quad WO. But yes, I agree that lunges are great.

[Shutupandsquat]

Lunges over extensions any day of the week. That's like taking pec dec over a press in my opinion. Sure, they'll isolate the muscle but they wont over load it like a compound would. I use them off season too if I feel up to it but can just be too much sometimes after squatting and the preceeding exercises.

Yes, an it's wise to always incorporate a isolation exercise in every workout imo. squats, legpress and extensions = staple

Given your quick to make inaccurate statements about Dorian. " He used too much weight" even though he was a stickler for good form. :? A reality regarding Dorian's opinion, is leg extensions over lunges for a quad WO. But yes, I agree that lunges are great.

That was actually me who said that and I said "too heavy". I used it in quotation marks when I said it also because when you watch his back workouts he doesn't have the common form. Now us Dolan brothers are getting confused for each other online. Fuckin' hell.

[bigskinny]

Lunges over extensions any day of the week. That's like taking pec dec over a press in my opinion. Sure, they'll isolate the muscle but they wont over load it like a compound would. I use them off season too if I feel up to it but can just be too much sometimes after squatting and the preceeding exercises.

Yes, an it's wise to always incorporate a isolation exercise in every workout imo. squats, legpress and extensions = staple

Given your quick to make inaccurate statements about Dorian. " He used too much weight" even though he was a stickler for good form. :? A reality regarding Dorian's opinion, is leg extensions over lunges for a quad WO. But yes, I agree that lunges are great.

That was actually me who said that and I said "too heavy". I used it in quotation marks when I said it also because when you watch his back workouts he doesn't have the common form. Now us Dolan brothers are getting confused for each other online. Fuckin' hell.

haha my bad.

[PeterDolan]

Lunges over extensions any day of the week. That's like taking pec dec over a press in my opinion. Sure, they'll isolate the muscle but they wont over load it like a compound would. I use them off season too if I feel up to it but can just be too much sometimes after squatting and the preceeding exercises.

Yes, an it's wise to always incorporate a isolation exercise in every workout imo. squats, legpress and extensions = staple

Given your quick to make inaccurate statements about Dorian. " He used too much weight" even though he was a stickler for good form. :? A reality regarding Dorian's opinion, is leg extensions over lunges for a quad WO. But yes, I agree that lunges are great.

Looks like you're the one making inaccurate statements you r-tard.

At which point did I say he should not do extensions? Dorian used extensions to pre-exhaust quads did he not? Yes he did, a thank you. I use extensions more often than lunges cause I tend to do 2 variations of a squat per workout and it is far too physically demanding to do lunges over extensions.

[bigskinny]

Lunges over extensions any day of the week.

implies...

Yea I said "my bad" for the misquoting.

[Rookie]

Big Skinny lol gotta be either Boosting or Ramy?

Sweet as PD, will keep them in for off season as well.

[Rookie]

Today was hams/delts... whole back is sore like nothing else :shock: all the doms from back (tuesday) kicked in today, chest is still sore from Monday and quads are gone from yesterday- it hurt to do morning cardio :shock: Haven't had my quads this sore in a long time.

Intensity: 4- Couldn't go too heavy on DL/RDL since back was gone but wasn't planning on maxing out on deads today anyway. Work rate was ok, hamstrings are feeling strong and delts were too since I hit some PB's I'm quite happy

Planning: 4- Was just planning on going for speed on the deadlifts since I wasn't maxing out and did the RDL's with a slower eccentric phase since I couldnt go too heavy. Was just planning to increase weight/reps on the things that I could. Nutrition was ok, still felt a bit low on energy/tired

Execution: 4- Hamstrings were superpumped, delts got their share too- pyramid up on lat raises and dropsets down worked really well to get a mean pump. Hit some PB's which was good too

DL's: Whole back was sore as (doms from Tuesday and lower back from squats last night)... Def not doing this split again lol one time only.

100x5, 140x10- stopped here since back was tender as a mofo

RDL's- same couldnt go too heavy on these either: 100x10, 125x9, 125x8, 125x7- did three work sets to failure since I couldnt lift heavy

Ham curls seated: 76.5x12+5 partials, 81.5x10+3 partials, 81.5x8+3 partials last two sets both PB's

Reverse pec deck: 55x10, 60x9, 60x8- rear delts were pumped as

Hammer press: 17.5x8, 27.5x9 PB, 27.5x8 PB, 27.5x6- PB last three sets were to complete failure, very happy about hitting these PB's.. delts were nice and pumped

DB laterals: 12.5x10, 15x12, 17.5x10+3 partials, 17.5x8+3 partials, 15x8+3 partials, 12.5x8 full reps :shock: PUMPED!!!!

All in all it was not a bad session, but need to be smarter when I think about arranging training sessions, next week will be chest, legs and back and upping cardio on rest days which should be good to get things burning some more.

Rookie

[bigskinny]

Nice. smashing body parts multiple times a weeks is a great way to grow IMO. Over training is often over hyped. Though maybe not so much when it comes to deads. Though you are eating to lean lean up right. So maybe not super productive in that case.

[Rookie]

Nice. smashing body parts multiple times a weeks is a great way to grow IMO. Over training is often over hyped. Though maybe not so much when it comes to deads. Though you are eating to lean lean up right. So maybe not super productive in that case.

Thanks Ramy,

The usual split I do is fine and allows me to hit PB's on deadlifts, I do them with hamstrings and not back... This week was the heaviest I've gone on DB rows which would've affected my back etc and squats last night.

[bigskinny]

Nice. smashing body parts multiple times a weeks is a great way to grow IMO. Over training is often over hyped. Though maybe not so much when it comes to deads. Though you are eating to lean lean up right. So maybe not super productive in that case.

Thanks Ramy,

The usual split I do is fine and allows me to hit PB's on deadlifts, I do them with hamstrings and not back... This week was the heaviest I've gone on DB rows which would've affected my back etc and squats last night.

You must not be locking if you're not using back. :wink: They're called stiff legged dead mate. 8)

Any time Rook.

[Rookie]

lol hmm you might not be familiar with powerlifting terms there Ramy, deadlifts are a part of posterior chain day which includes hamstrings.... :roll: Please don't post your own pics in my journal.....

[HarryB]

Gee Ramy your pic makes me wonder how I ever got the size I am taking one tenth of the gear you do.

Good work Rookie, you live and learn and your now dead lower back has taught you not to put those workouts one after the other!

[Rookie]

LOL Harry! Cheers bro, yeah this week is much better- Will be going heavy on leg presses tomorrow and will give heavy squats a break for a week since I'm aiming on going heavy with deads this week!

Today was chest/bi's:

Flat bench:60x8, 80x1, 100x5- PB, 90x6, 90x5, 80x9- Felt good on the 100 but was shagged on the last three sets, good pump coming out of it

Incline DB: 25x8, 37.5x6, 37.5x5, 30x7-25x6-20x8 DROPSET! Felt strong-ish on these, was surprised with the 37.5x6 didn't think I'd get it tbh.

HSWC: 40PSx8, 47.5PSx6, 45PSx6-DROPSET!-40x5- chest was screwed after first two exercises! Pumped as

DB flyes: 22.5x6, 20x8, 20x7-17.5x7-15x7 DROPSET! chest was fatigued as so was a bit weaker on these, pumped to bits though

Db hammer curls: 20x10, 20x9, 17.5x10-15x10- DROPSET!

Cable curls: 23x10, 23x9- bi's were pumped as!

DONE! Felt a bit flat since I've upped cardio on rest days as advised by the coach, eats haven't changed at all. Measured waist this morn and have lost 7cm off the waist in 4 weeks, stoked about that and can see some results in fat loss.

Tomorrow is legs

Rookie

[thatwaslight]

Mean bench bro!

[morattigirl]

Nice training here Rook

Measured waist this morn and have lost 7cm off the waist in 4 weeks, stoked about that and can see some results in fat loss.

Awesome dude, well done! Keep it up! :clap:

[bigskinny]

good work son

[Rookie]

Mean bench bro!

Cheers bro, can't wait till after the comp to really focus on building up the numbers!

Nice training here Rook

Measured waist this morn and have lost 7cm off the waist in 4 weeks, stoked about that and can see some results in fat loss.

Awesome dude, well done! Keep it up! :clap:

Cheers MG, dieting is a highly mental thing I reckon eh!

good work son

Cheers Daniel

[HarryB]

Awesome benching bro! Good to see the numbers going in the right direction even on a diet!!

[PeterDolan]

More than anything else, the weights you pyramided down with were what impressed me. I know that after my top set, my pecs are fried and staying with 90% of the last weight I used for the same reps can just be a no go some times

[HarryB]

Oh and in regard to your comment about dieting being highly mental... I think you have to be highly mental to diet!!!! ha ha ha day 2 of my pre comp diet and I am struggling already! Lucky I can read your journal so it will prompt me to keep things strict!

[Rookie]

More than anything else, the weights you pyramided down with were what impressed me. I know that after my top set, my pecs are fried and staying with 90% of the last weight I used for the same reps can just be a no go some times

Cheers PD, just trying to lift as heavy as possible for the first few exercises eh. Know what you mean though, it doesnt affect me much on the bench but on things like squats and deads it does.

Oh and in regard to your comment about dieting being highly mental... I think you have to be highly mental to diet!!!! ha ha ha day 2 of my pre comp diet and I am struggling already! Lucky I can read your journal so it will prompt me to keep things strict!

Ha ha ha! Yeah bro eating the same thing day in day out eh, look forward to seeing how you'll look at a "puny" 100kgs shredded lol

[Rookie]

Today was legs:

Went to a PLing gym since our gym was closed due to a public holiday, got some good advice on my squat

Did "heavy" leg presses pyramiding up and doing dropsets all the way down, squats, lunges and hammy curls after that.

LP: 3PPSx12, 4PPSx12, 5PPSx12, 6PPSx10+2- 10 non stop to full failure and 2 self forced reps- DROPSET! 5PPSx10, 4PPSx10, 3PPSx20, 2PPSx25, 1PPSx30

Quads were pumped to bits :shock:

Squat: 100x12, 100x12, 100x10- All to failure, quads were smashed from the LP, the PLer/owner said my squat is mostly quads and he told me to point my feet/knees out for better depth- reckons it'd be hard to lift good numbers with a BB narrow stance and get a white light in a PL comp. Stance remained around shoulder width but knees pointed out on the last set where he looked at my form more closely. Was a GC and asked why I'm not doing PL training :shifty: Strong guy too, u75kgs and pulls 220x8 raw and 295.5 equipped. Very interesting to hear about his training, said he barely uses BBing/accessory work- benches 2 x a week and DL/Sq 1x a week for both lifts and trains raw.

Lunges: Constant tension single leg: 15kg DB: 20reps per leg+20reps BW, 18reps per leg+20 reps BW, 18 reps per leg+ 19 BW- quads were pumped as

Hamstring curls: 45x10, 54x10, 60x8- felt good, nice and pumped..

Tried to make the most of the 2nd out of the 3 sessions I have this week...

Friday will be back/tri's

Talking to the PLer today made me think big time about what I should aim to train for after this BB comp.... Just got inspired to lift heavy by talking to a strong as PLer. On a side note: He said there's a 20yo RAW PLer in the country who has benched 210 at the nationals and is u75kgs :shock: WTF!

Rookie

[Rookie]

Yesterday was back, felt really low on energy but happy with how training went, keep the pace hard and fast.

DL: 100x5, 140x3, 190x3 PB- belt only- Was aiming for 5 reps but a pb nonetheless, really good to see my numbers going the right way even though I'm dieting and doing quite a bit of cardio

UHPD: 80x10, 90x10, 120x10, 125x8 PB,DROPSET! 100x6-90x7

Good pump in the lats, the weight pulled me right up and was able to get a good stretch. Volume increased a bit today and had a very good pump once everything was done

t-bar row: 2plx10, 3plx10, 4plx8, DROPSET!- 3.5plx6-3plx8- very good pump in the back, mid back and lats were on fire

Hammer Strength Iso row: 20x10, 30x10- hammer grip, 30x10 overhand grip,

40x8- this was good, focused on stretching the lats and getting a really good squeeze, no see saws here. Lats were pumped, loved it

Straight arm pull downs: 40x10, 40x9- just to finish off, lats felt really good considering I felt low in energy.

Had a cheat meal afterwards, was good

Will be sticking with these exercises from now, will introduce chin ups to see how I go with them since I'm getting lighter! Hopefully I see a 200x3 DL during the diet

Monday is chest/bi's and I'll do some HIIT today

Rookie

[Rookie]

Today was chest/bi's: Strength dropped a bit today so focused on smashing the muscle while going as heavy as my body allowed me to go.

Bench: 40x10, 60x8, 80x1, 100x4, 90x5, 85x7, 80x5- chest was pumped, felt a bit low in energy today

Incline DB: 25x8, 35x8, 35x6- good feeling in the pecs, was hoping for two sets of 10 with 35's

HSWC: 40x10, 45x9, 45x8- Chest felt good but wanted to hit 10 reps on both top sets

Pec deck: 60x10, 60x10, 60x8- really squeezed the crap outta the pecs, good machine

DB hammer curls: 17.5x10, 20x10, 20x9- forearms/bi's were pumped as

Cable curls: 27x10, 27x9, 27x8- fark these hit the bi's well

All in all the session wasn't bad in terms of feeling etc but strength dropped a bit, will be looking at sleep and everything else.

Diet is good, carbs are around 2-220g and protein would be around 180-200g, fats estimate around 40g.

Carbs sources are brown/white rice half and half, protein is chicken breasts, lean beef and lean salmon, whey protein post w.o and pre cardio at night on rest days

Things are slowly getting there, coach said today that he reckons I've got another 12kgs or so to go till I have full striations/ condition in all body parts etc

Just training as hard as I can, volume is up to around 16 sets for chest/back and more will be there for quads.

Tomorrow is quads

Rookie