Comeback of the Classic

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Re: Comeback of the Classic

Postby julesm on Sun Mar 11, 2012 12:31 pm

why chicken?
you leaving the turkey for closer to the show?
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Re: Comeback of the Classic

Postby kp1512 on Sun Mar 11, 2012 1:09 pm

he likes chicken - go old chicken aint nothing to it but to do it..yaaay buddy!

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Re: Comeback of the Classic

Postby Rab on Sun Mar 11, 2012 3:23 pm

I get chicken for 4 quid per kg good quality stuff

Turkey is closer to double that

I'll have more White fish tbh if I need to lean it out more
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Re: Comeback of the Classic

Postby julesm on Sun Mar 11, 2012 4:01 pm

i knew you been taking mt2 but wasnt aware you'd turned into a fried chicken sort
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Re: Comeback of the Classic

Postby Rab on Mon Mar 12, 2012 12:02 pm

Tough day yesterday. Low energy but got a good back volume workout in. just took a wee while to get my sluggish ass movinng and the motivation of ricicles at the end if i busted my arse

5 sets BB rows
3 sets of cg pulldowns
3 sets sw pullups
3 sets partial deadlifts
3 sets hammer str rows
4 sets of stiff arm pulldowns
2 sets db rear delt raise
2 sets seated face pulls (focused on traps squeezing more so than rear delts)

*******
Really trying to squeeze the life out my back. Mind muscle connection is much better now and tbh i prefer more volume on back i think. Hopefully it transpires into good deep detail on stage. skin still quite thick across back. will be last place to come in

feeling good today. good sweat on during cardio this morning. Gonna try and keep my chin up, stay positive and aim for a good 1-1.5lbs loss this week again. Make the loss in teh right way by busting my ass in the gym and cardio rather than dropping a tonne of food and it being pure glycogen loss.
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Re: Comeback of the Classic

Postby Rab on Tue Mar 13, 2012 3:22 pm

Low carb and double cardio day yesterday. today...i can see the tendons at the top of quads as they leave the muscle and tie into the hip/pelvic area. good for me as the very top of quads is a stubbourn place. Good progress being made

down to 197.4lbs today. face really drawing in now and had a few concerned comments form work colleagues. again. excellent progress. know you are getting very lean when the chops sink in and you look like sh!t

Sleep was poor last night. quite warm...tren. bit of a respiratory infection i picked up from soemone i car share with bugging me too. nothing serious so wont complain too much!

Feeling very good. Energy is high and feeling really determined to keep up the food, training intensity, cardio level of effort and come in much bigger and in skinless condition.
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Re: Comeback of the Classic

Postby Rab on Wed Mar 14, 2012 1:28 pm

Biceps Hams Calfs and HIIT skipping last night

Bicep workout provided by Dave Crossland aka Big Bear. guy knows his stuff on training and has helped alot

Seated EZ Curls
20k x12
30k x12
40k x12
45k x12
47.5k x10
drop set
40k x6

Standing alt DB Hammer curls
17.5k x12
20k x12
22.5k x12
25k x7 plus 4 forced negatives

BB Curl
1 set of 50 full reps and 25 partials - rests between some of the reps but didnt put bar down.

Leg curls alt
10k x15
20k x14
20k x10
20k x8
10k x15
60k x static squeeze

Calf raise machine
100k x18ish

150k x15
200k x12
230k x10 plus 5 pump-out reps

10 min interval skipping

******

Cracking bicep workout. wnet really well the seated curls i found superb. strict slow n hard
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Re: Comeback of the Classic

Postby kp1512 on Wed Mar 14, 2012 1:54 pm

thats a tuff Bi workout biff....well done!
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Re: Comeback of the Classic

Postby Rab on Wed Mar 14, 2012 4:13 pm

Was a good 'un mate. got a nice pain right in the middle of the bicep belly today rather than just the tie in to the elbow

Delts tonight. might do 10 min HIIT on the stepper to finish if i have the time

Delt workout will be very much volume and intensity based with side and front laterals. not too much pressins, particularly not heavy pressing as although my injuries have cleared up, its not worth the risk at this point.
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Re: Comeback of the Classic

Postby Rab on Wed Mar 14, 2012 10:15 pm

Brutal shoulder session tonight. Jim Pettigrew took time out to put me through it.

Side laterals standing
11k x15
18k x12
25k x20 (10, 5, 5)
25k x15 (5, 5, 5) drop set 14k x10 (5, 5)

Plate front raises "sterling wheels
20k x15 appx plus 5 fast raises
20k x10 appx plus 5 fast raises

Standing db press super slow
11k x10 + 10 more per side nonrest
X2

Hammer Ayr press
20k x8
40k x6
50k x6
40k x6 drop set reverse torso on machine 20k x10

Db laterals (hunched traps, thumbs in pinkeye up)
7.5k x60 reps (5 sec rests as needed)

5 min hiit on stepper

Done

*********

Unusual and far higher reps than I'm used to but enjoyed that once the pain wore off! All very slow and precise stuff in the whole

Got a nasty DavenCrossland aka big bear quad workout to do tomorrow! Be glad of my Friday rest day from weights after this weeks efforts in the gym :lol:
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Re: Comeback of the Classic

Postby Rab on Tue Mar 20, 2012 8:55 am

well weight landed on 195 on Saturday. Stage ready condition by most peoples standards but i still have a bit to go for my own. 195 is my class limit so ill be comfortably under it as i push on to get off the alst few lbs nice n slowly

Had Sunday off diet. Was great. feelign it big time now though as i crash back down to earth. Also taking a few days off all stims. didnt reaise how much i was relying on them
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Re: Comeback of the Classic

Postby Rab on Mon Mar 26, 2012 11:33 am

Getting there

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Re: Comeback of the Classic

Postby Gym-pig on Mon Mar 26, 2012 12:21 pm

Looking good pal . Very very good calves !!
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Re: Comeback of the Classic

Postby simon m on Tue Mar 27, 2012 10:45 am

Excellent condition as always Rab. You should do very well mate!
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Re: Comeback of the Classic

Postby GymBunny on Tue Mar 27, 2012 8:32 pm

Superb condition! very sharp cuts there. Your underwear I see is getting more and more appalling as the prep progresses I see.
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Re: Comeback of the Classic

Postby cleaver on Tue Mar 27, 2012 9:56 pm

post up your manflap picture :!:
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Re: Comeback of the Classic

Postby julesm on Wed Mar 28, 2012 10:10 am

you cannot deny miggs has left such an impression on the boy
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Re: Comeback of the Classic

Postby Rab on Wed Mar 28, 2012 11:42 am

Felt like death yesterday and had all but folded and given up. Days like that inremember now....all about surviving without cheating and it will be alright. Feel better today and back on the ball

Decided to do the nabba 2 weeks on sat. Gonna get done as it's class 1 and big big seasoned competitors but feck it.

The manflaps pic cleaver spoke of from not that satu but the previous. Legs a touch tighter and mid section considerably tighter now

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Re: Comeback of the Classic

Postby Rab on Thu Mar 29, 2012 8:18 am

Not posted a workout in a while. they have been mostly good sessions. aimingn for good volume around 20 sets of 10-12 reps per session and keepign intensity. old school approach to prep. more work in the gym and less CV

SHoudlers last night. Fella at my gym who is a veteran competitor and really handy at training inparticular has been takign me through a slightly different workout each shoudler night. working on me where he feels i need to keep bring it out and up

Machine press (arnie press almost)
warmup 15
moderate weight x x15
half stack x8 plus forced negatives plus 5 partials
heavy set x8 plus forced negatives plus 5 partials
heavy set plus forced negatives plus 5 assisted partials

SIngle arm standing side laterals into single arm standing DB press
17.5k x10 + 10 presses
17.5k x10 + 5 partials + 10 presses
11k x15 slow side laterals + 10 partials no presses

Hammer Str Press (facing into seat to hit side delts & traps more)
20k x8
30k x8
30k x6 drop set 20k x8

Cable behind back side laterals
15 rep set
10 rep set

Cable with Rope front raises between legs
set of 15
set of 10 plus 5 partials
set of 10 plus 5 partials

10 min HIIT on the stepper to finish - 1 min easy 30 sec all out

*******

TOugh session. lots of reps, good volume and good intensity. by forced negatives i mean id get the weight raised and Jim would push down on it making me fight back. extremely painful and tough
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Re: Comeback of the Classic

Postby simon m on Thu Mar 29, 2012 3:14 pm

I'm actually emotional scared by that photo rab - I'm relapsing! :lol: :lol: :lol:
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Re: Comeback of the Classic

Postby GymBunny on Fri Mar 30, 2012 2:43 am

Well fuck me sideways with a 10ft bargepole! I am actually gobsmacked at how fantastic you look. Do you have any idea how annoying it is for me to tell you that? Obviously the mangina thing is worrying, but damn dude!
Mens sana in corpore sano
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Re: Comeback of the Classic

Postby Rab on Fri Mar 30, 2012 7:32 am

Thanks GB. As my mood darkens its uplifting to get the odd nice comment. s you can imagine you get them but at the Scottish Contingent HQ we deal firstly in whats still sh!t and needs fixing

That pic was the best part of two weeks ago now.

2 weeks tomorrow till the NABBA Mr Scotland. I dont want it to be TOO much of a distraction from the primary goal of the Classic class at the UKBFF but ive heard alot of the Class 1 Mr's are struggling for condition this year all be it far biggter than me...which makes we think maybe next week a bit of suffering and peeling myself up freaky is in order to then dry right up and fill out into the show another week later.

Problem is....im afraid if i push hard ill burn out as there is another 4 weeks after NABBA till the UKBFF. If im in shape though 2 or 3 days rest would be possible to screw the ehad back on before pushing onward i think
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Re: Comeback of the Classic

Postby Alex on Fri Mar 30, 2012 11:38 am

Not been on in ages and then I see THAT photo...

:o
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Re: Comeback of the Classic

Postby Rab on Fri Mar 30, 2012 11:55 am

Surprise mangina Attack for you temper :lol:
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Re: Comeback of the Classic

Postby Alex on Fri Mar 30, 2012 12:05 pm

Giraffe looks interested...
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