Rookie: Road to rippedness and first comp

[Rookie]

Delts:

Tried the seated barbell shoulder press- shoulder wasnt handling it well, the plane of movement maybe- Arny press felt better.

Seated BB shoulder press:

20/12, 20x12, 30x10, 30x10

Seated side laterals:

8.5x15, 8.5x15, 10.5x12, 10.5x12

Cable laterals:6 sets of 12kg with 12-15reps, couldnt go heavier since that would've compromised reps and form.

rear delts: 8.5x15, 8.5x15, 10.5x12, 10.5x12- felt a good contraction and tension throughout the whole movement

Face pulls:

24x15, 30x12, 36x12, 42x10- felt good on the rear delts- good squeeze

All in all wasn't a bad session, need to make sure I don't do anything that screws with the a/c joint- def going back to arny presses and build up slowly. Joint just felt tiny bit niggly and irritating.

Rest day tomorrow as I have a bench comp on Sat :nod:

Rookie

[Rookie]

:shock: Today was a mind f*ck and a half!!

Had a bench comp on Sat and trained chest today- felt depressingly weak, the boys were saying that happens after maxing out.. :?

Incline bench:

70x10, 70x10, 75x8, 75x8, 75x5, 75x5, 70x8, 70x8- awesome pump but strength was super low

Incline machine press:

40x12, 40x12, 45x8, 45x8, 45x7

Flat DB press:

20x12, 20x12, 22.5x10, 25x8, 25x8

Cable crossovers:

18x12, 18x12, 24x10, 24x10

Tricep pushdowns:

4 sets of 15-20 with 70lbs

Overhead extensions with a band: 15-20reps

That was it for today, felt drained as- didn't have much to eat either, appetite was a bit low.

Hopefully tomorrow will be a good back session, onwards and upwards from here!! :pray:

Rookie

[Rookie]

:? Today was back, pump and tension was awesome but strength was like yesterday- felt depressingly weak, oh well gotta keep at it.

NGPD:

140x10, 140x10, 150x8, 150x8, 160x6, 160x6

Seated rows:

66x10, 66x10, 72x8, 72x8, 90x6, 90x6- these were hard as, lats were pumped and felt insane. Focused on having good rhythm and tension on the lats

T-bars:

3plx10, 3plx10, 4plx8- form was all over the show, did them fine last week but felt very weak on these. 3.5plx10- these were better since form wasn't as bad.

Straight arm pulldowns:

120x12, 120x12, 130x8, 130x8

Close grip pulldowns:

120x10, 120x10, 130x8, 130x7- these were hard, was so taxed from everything else and rest was minimal.

Biceps:

4sets of DB curls:

12.5kgx10-12reps- biceps felt as if they were gonna explode :shock:

Rope curls:

24x20, 24x15, 30x15, 30x12- forearms/biceps were so pumped!!!!

All in all it was not a bad session in terms of tension and rhythm but def looking forward to bouncing back from this weak week. 2 bench comps in the space of 2 weeks and a PL comp next week..

Posterior chain tomorrow with some powersquats \:D/

Rookie

[morattigirl]

2 bench comps in the space of 2 weeks and a PL comp next week...

Rookie

Whoa it's all go aye Rook

[Rookie]

2 bench comps in the space of 2 weeks and a PL comp next week...

Rookie

Whoa it's all go aye Rook

Thanks MG, sure is.. Can never turn down comps, next week is the big one!! The Eastside open!! This much maxing out is quite taxing but young enough to cope with it. Appreciate the support, hope your training is going well :nod:

Rookie

[tomsammce]

rookie what lifts u going for at the eastside open?

im gonna come watch, you gonna put on a pb performance for me?

[Rookie]

Tom, I'll be looking to hit a 200kg + deadlift, 105kg+ bench and not sure on the squat since I haven't done squats with an oly bar in ages. Should be a good one though, deloading next week which should be good for the body.

Rookie

[morattigirl]

2 bench comps in the space of 2 weeks and a PL comp next week...

Rookie

Whoa it's all go aye Rook

Thanks MG, sure is.. Can never turn down comps, next week is the big one!! The Eastside open!! This much maxing out is quite taxing but young enough to cope with it. Appreciate the support, hope your training is going well :nod:

Rookie

Swt as rook & yup training all good Look forward to seeing your results! Get some footage if ya can :nod:

[Rookie]

Good to hear all's well MG!! Awesome work on the front squats!!

Pretty sure there'll be a cameraman there so a vid sounds like a possibility.

:nod: Yeah looking forward to it, just hoping to exceed my goals.

Very grateful to have the support I do, if it wasn't for the people who helped me there would be no way I'd be where I am now!!

Rookie

[Rookie]

Today was the first time I've had in oly bar on my back in who since around June/July.

Powersquats: Low bar, wide stance and below parallel

60x5, 100x5, 140x3, 140x3- Felt really good and depth was awesome. Only weird thing was the oly bar on my traps felt a lot different to the cambered bar. Made sure chest was up and back was tight at all times.. This will be my opener for squats next week

Reverse hypers:

35x12, 35x12, 40x10, 40x10

Reverse hacks:

1PPSx10, 2PPSx10, 3PPSx10, 3PPSx10

Hammy curls:

4sets of 48kgx8- hammys were gone and lower back was ridiculously pumped.

Calves:

4sets of seated calves 20reps at 20kg

4sets of leg raises 15-20 reps

All in all it was a good session, first half is always "heavy" weight on core movements and the rest is bbing

Tomorrow is off and Friday arms

Appetite has been shithouse today :? I usually eat about 4-5 cups of rice a day and today was only 3 cups.. Most of time I'm hungry every 2hrs.. Dont know what the deal is with that

Lesson of the day "Never tell people you lift weights, wait for them to ask"

This lesson comes from a time where I met a guy who was a "bber"- competed at 63kg and got offended when I said bbing is about building not shrinking

Rookie

[tomsammce]

shot mate! think my plane gets in like 12 noon so ill cab over and might catch some of ur lifts.

Listen to Coach... lol

[Mike Zero]

Appetite is irrelevant... Just man up and eat.

[Rookie]

Appetite is irrelevant... Just man up and eat.

A kg of pasta? Will do Mike, Man vs Food...

shot mate! think my plane gets in like 12 noon so ill cab over and might catch some of ur lifts.

Listen to Coach... lol

Mean bro, haha I will listen to him coz I wont go wrong if I do :nod:

[Rookie]

:pfft: Today was arms, since I had yesterday off..

Close Grip bench:

60x10, 60x10, 70x8, 70x7, 80x4, 80x5- Just need to focus on rhythm and making sure I hit roughly the same spot on my chest when I come down- the bar is going all over the place. Strength was ok, will change it to a new exercise after the meet since I've started to plateau on this.

Overhead rope ext's:

30x15, 30x15, 36x12, 36x12, 42x10, 42x10

Pushdowns:

5sets of 15 on 36kg- tri's were ultra pumped at this point, focusing on full r.o.m

Biceps:

DB curls:

12.5x12, 15x10, 15x10, 15x10- quite happy with getting the 15's up and all 10 reps out with good tension and rhythm

Rope curls:

30x15, 36x12, 36x12, 36x12- these were good, kept elbows in and squeezed at the top with as much tension throughout the whole movement

High pulley cable curls:

4sets of 10 on 18kg- these were good to finish with, once again full r.o.m and as much tension and squeeze as possible.

Awesome arms session today, felt like my arms were about to explode :shock:

Will take tomorrow off, Monday will train chest and go through technique on Tues for the 3 lifts and Wed-Fri will be off...

And damn its hot down here :shock: was sweating like a rapist!!

Rookie

[Rookie]

Quite stoked with today's chest session today- strength has come back up which is def a positive thing!! :nod:

Incline:

60x10, 60x10, 70x8, 70x8, 80x6, 80x6- was told to take bigger jumps with the weight so it doesnt hinder my performance on the last two "heavy" sets

Flat DBs:

25x10, 27.5x10, 30x8, 32.5x8, 37.5x5, 40x4- last two sets were insane.. Need to make sure I don't go overboard with the weight since the meet is only a few days away.

Incline machine press:

40x12, 40x12, 55x10, 55x8+2- chest was well pumped, got TP to help me up on the last two and did negatives

Cable crossovers:

18x12, 18x12, 24x10, 24x10

Tricep pushdowns:

5x15 with 30kgs- man the volume catches up quick!! Though iut'd be piece of piss on the first set but def wasnt after 2sets.. Tri's were burning

Overhead cable ext's

5x15 with 30kgs- awesome stretch and constant tension..

All in all it was a good session, had a bit more rest since I need it and I'm not that conditioned to doing continuous sets like my training partner is.. A good quote "It's about a balance between lifting heavy and constant intensity" Hopefully my endurance goes up though.

Tomorrow is posterior chain with special attention on openers for the meet

Rookie

[Rookie]

:nod: Today was a good mixed session:

Powersquats:

100x3, 120x1, 140x1

Deadlifts:

100x5, 120x6x1

NGPD:

150x10, 150x10, 160x8, 160x8

Seated rows:

72x10, 72x10, 78x8, 78x8

BNPD:

3 sets of 120lbs at 12 reps

All in all was a good session, mean back pump and tension on all sets. Felt really good and should be sweet for the 3 lift this Sat.. Upwards and onwards

Last session of the week till Sat, should be a good w.e since I will be meeting infamous Tomsammce

Rookie

[morattigirl]

Good luck for tomorrow Rook!! SMASH IT :twisted:

[Rookie]

Thanks for the support MG!! Already mentally prepping for tomorrow, just keeping up the eating and having a few naps for recovery. Will be good to go!!

A few quotes that'll get me going "All the way Louis, all the way"

"aint nothing to it but to do it"- Ronnie Coleman

"TOO EAAAAASSSSYYYYYY"- Tom

"Big chest, tight back" - TP

Now just kicking back till comp time!!

Rookie

[tomsammce]

LOL at the quotes and the sweating like a rapist comment.

all the best for tommrow. best you PB's. failure is not an option.

[Rookie]

Cheers bro, yeah beat my pb is the goal!! Gonna give it my all...

Quote of the day: "Get a small chick so your cum shot looks bigger"- from a mate of mine when discussing builds and female bodies

[Rookie]

Today was judgement day:

Feelings: Felt nervous but excited at the same time, first up was squats- opener was 140kg, when too fast down and couldnt get back up, all or nothing on 2nd attempt- 140kg again, took my time and it flew up with ease. 3rd attempt, 160kg as planned, took time with set up and calls- just got the depth- 3 white lights again.. So instead of 140, 150, 160 I did 140- miss, 140, 160

Bench:

95, 105- miss, 105- miss: just felt weak on bench today, I've hit 105kg before, could be because this was my 3rd time doing 1rm bench in a month. I will be back to press another day!! Need to make sure I focus on pushing towards the rack, but now the focus is to get bigger and stronger- big arse bench physique.

Deadlift:

Was awesome

Opened on 180- felt good, almost forgot to pull shoulders back, 190- felt good, was planning to do 200 on the next attempt but a mate who was there challenged me to do 210 and said I'll get it- the fact someone else believed in me motivated me to the core... Got psyched up and rip grip and pull- got it up and got the three white lights..

All in all was a good day, also met the big huhuhu man himself!! Big dude all the way big dude haha

Rookie

[mike27]

great effort

[Dr Squat]

Great effort and plenty to work with. Capable of hitting some big numbers once you fill out that frame. Your focus now should be to get into the gym and get into some volume and put on some muscle. 10 kg in the last three months has been a great effort. It will get harder now so you will have to keep getting smarter.

Well done bro. Take some time out to celebrate your efforts. :nod:

[steak]

way to go Rookie :clap:

[Rookie]

Great effort and plenty to work with. Capable of hitting some big numbers once you fill out that frame. Your focus now should be to get into the gym and get into some volume and put on some muscle. 10 kg in the last three months has been a great effort. It will get harder now so you will have to keep getting smarter.

Well done bro. Take some time out to celebrate your efforts. :nod:

Thanks mate!! Yeah stoked with the deadlift especially, bodyweight has definitely helped with strength!! Yeah I'll continue powerbuilding even when I depart the house, will have a play round with the toys they'll have at my temporary residence