Gym-pig wrote:

simon m wrote:

Rab wrote:im hoping i can squeeze it in your direction on stage mate....and have it nice n tight with lines running across it. good clear striations across the arse now from the side shots but not quite how id like it from the back....prob never be happy right enough but the next leap forward is all ihave left so will have to do damn it

Tiket arrived - Row U - that's shit!!!

hat can yo do??? Have you got yours yet?

Do you means Tickets you dyslexic butt muncher ??

Row U !? How will we see wee Rab from row U ?

I expect you jumping in the crowd and running to row U Rabster !!!

not dyslexic, rushed off my feet, so idiot has effed up in a major way at work. No one's dead.......but I'd like to be a firearms officer.....

PMSL

Had a hairy moment earlier. did my thrd 30 min cardi osession, had a shower then headed out. just about keeled over an was hypo beyond anything ive ever been before. think ive pushed myself to my limit asof tonight with the low carbness.....at least whilst pushing 3 cardio and ashort weights session each day too. would prob be ok to deplete like that for another day or two if i didnt go so heavy on t workoad

anyway....had appx 400g of sugary carbs just there. gonna have a shake as im so bloated, my belly must be turning ghay and shrunken..can take a wee dose of jelly babies and choclate like a bloody man!

Not planned but im at the point tonight i couldnt have kept it going and well depleted so will be interesting to see how this effects me and how i look tomorro. ill keep an eye on things tomorra and see if it is still getting more dry as the insulin drives all that sugar into the muscle right now...as i type veins are popping again and i look like i have a pump. if looking good tomoro then i know this i the plan for the friday nigh beofre the brits.....shitload up later on fri night and a few hours prior to stage

Mentalist

havnt been able to sleep. went to bed with heart rate going at between 100-110 bm and veins popping everywhere. got up for a piss ther and im looking y best so far. if i get up n the day of the show lookin gliek this il be happy

so

just stuck another 50g of shit in.

took a pic last night. cant post from my phone but uploaded to facebook if anyone can link it to this thread?

Someone upload this pic... I need to add some more pics to my bank!

today all day its been prety much no carbs at all...just small protein and greens meals with a fish oil and a teaspoon or two of peanut butter for fats and sodium...along with several litres of water and vit c....wato keep it flushing and get me more dry and the sodium to keep the fullness from the carbs the night before.

seemed to stay dry and hard. dont know if the water, sodium and fats do this....dunno but something was working

Way home and after work today hour or two before "stage"

£1 bar galaxy caramel
big chocolat cookie
4 fingers shortbread
4 pancakes, 2 with caramel
banana
pack of mccoys (salty) crisps 30 min before stage
about 10 big jelly babies

wee pump up....felt muscle flood really quickly

BOOM

full, vascular and tighter again. Thats me ready to go and have it sorted for the carb up.

If being picky then ther is always scope o be tighter....but i aint gonna worry aout it. gonna keep doign the same as i have been thru to the show now and on the final 4 or 5 days ill do what ive done here.

Now...that me back on a deplete and will keep the water high. probably last till sunday on this deplete and then ill just keep it clean this time and refeed on a kinda half cheat meal like mash potatoes with peas and tuna....something my mum used to make me ....but ill use low fat philly rather than cream for the mash.

shit phone pics. camera died and im so skint right now between this competing and the wedding/honeymoon...spending £3 on batteries is too much











All gtting there. depleted and carbed up so went full quite quick and vasculr. dry looking but i think i should be dryer for the day after a weeks proper water manipulation.

All in all...not the best pics but gives an idea of where i am. everything is there now and any further improvements are just a bonus now

nice work senor
looking good

lean as fook bud.

You're looking very nice and dry baby.

thanks girls. that big carb up will have my mtabolism fired up again..so will go at it ahrd again for another 3 days and i do think ll get another little skim of actual shit off. starting monday its all over on that front and a matter of gtting as dry as possible. ry in the pics but could be better. lower half still not that grainy way like my upper

picky bastard but thats wat its all about i suppose

Look amazing mate.

Feel gash today.

2 points. has a little incident last night that prob aint helped and also i think some of the food i used for carb up didnt agree...pancakes are the only different thing...so i will be sticking to mostly chocolate raisins, biscuits and jelly sweets for that big sugar burst.

why does this "carb up" have to be a "sugar up"? It's no wonder you feel like shit.

I'm gonna dry hump you to death!

[quote="health4ni"]why does this "carb up" have to be a "sugar up"? It's no wonder you feel like shit.[/qoute]

ive found that carbing up is risky when done over the traditional 2-4 days with complex stuff. so unpredictable as you can easily end up spilling over and weatery...or maybe be not as sharp as you were when depleted despite the fullness

so...tried the "sh!tload" carb up....night before the show when very depleted and hypo almost....insert a few hundred g of simple sugars. with the rapid insulin responce its shot straight into the muscle. after than its left to the next morning ..ill have my breakfast of eggs and steak maybe and asses how im looking. if good, dry and hard ill leave it till 1 hour prior to stage and knock in another couple of hundreg g of sugars. if still quite flat but dry etc...then a hundred or so g of sugars every hour from maybe 3 hours from stage.

This is the way ive found so far works best.

I will be keeping carbs clean though from now through..so this sunday night when i have another refeed it will be complex carbs....few hundred gram wioth...so ill see how that has me looking the next day. Il have them later at night too as if the night before the show.

Bit of a mixed day.

Got am fasted cardio in but felt a bit gash. een boated feeling all of the morning and it came to a head in the afternoon. quite a lot of pain like trapped wind. hot water bottle and a tin of reduced salt n sugar baked beas with my chicken sorted me out.

Missed planned afternoon/tea time cardio with it but got in a sessio later when back on my feet.

Weights today

Chest & Triceps

Incline DB
25k x20
30k x15
40k x10
50k x8
60k x5 or 6

Hammer Str Press
40k x12
50k x12

Cable Cross
few sets really squeezing shit out of it for 12 ish reps

Pushdowns
Few sets heavy

Overhead cable ext
Few slow stretchy sets

CGBP
60k x12
80k x12
60k x12

*******************

Happy with the strength and how i felt with the db's. all good. That was the last time im gonna press so heavy though.

Will push hard tomorro with the deplete, cardio and traiinng. last few days fat loss before slowing it down and letting my body rest up and dry out. Gonna be a c*nt of a weekend not cheating. ot looking forward to it at all

Looking very good brother.

Will be catching up with me soon

Yep. I recon my biceps will have you soon although i hear i have nothing to worry about in the leg department twiggy

Feeling good n positive today. No cheating today and a LOT of work to be done. Wan to bring it in tighter agai over today and tomorro. DInner tonight is a rib eye and a fried egg. Would be nice with some chips but hey fuckin ho

40 min power walk this morning round my one horse town

trained upper back and rear delts at lunch

Yates Rows with squeezy pause
50k x15
90k x12
110k x12

Hammer Str Low Row
40k x12
55k x10
65k x8

V-Bar Pulldowns
3/4 stack x12
stack x12

WG Pullups
bw x12

Bent DB Rear Delt Raise
18k x12
25k x12
12k x12

************

20 min incline tread at 135bpm

gonna have a steak n egg and prob fuk off back out for another wee bit cardio. make it the last day f this brutality on almost no carbs.

dont think im gonna be capable of sittingin all night saturday night and not eating cheat food

Update

Today has been

20 min walk for paper - nothing harsh
15 min x trainer quite slow and at a height to squeeze glutes
shoulders, arms and leg training

workout was lighter. just used a machine for some pressing, 13k db's for rear, side and front raises and then cable work for arms. legs were only leg ext, partial reps at top end to squeezw teardrop and partials as lower end for the top of the quad. leg curls the same. focusing on squeezing and popping hams

that was the last time im gonna even do any leg work with weights.

Really full looking today. delts and arms have blew right up. glutes are much mroe stiated too because the muscle is full and pushing p tight againstthe skin

Finding it stressful not training as much and resting. i ust need to stay cool and remember that im lean enough...if i stay low carbs and low fat.....just mosey along now...and water manipi can only stay in the same condition or even get leaner..plus get nice and dry. just fucking relax the hard work is done.

but

thats easier said than done. i hate this part of it all.

because i carbed up yesterday ill keep fat and carbs low today. tomorro ill ceep carbs low/out all together and up he fats slightly for energy. ahve a steak and egg or two.

just gonna play it by ear with carbing up. if im getting very flat come wed ill stick in a couple of hundred grams of clean carbs then again...low carbs untill the morning.

all is under control

Hey Rab, you are doing good buddy... keep at it and you'll be fine.

This whole pre contest thing looks to be one hell of an emotionally and physically draining journey... not long now though and you'll be reaping the rewards, and big respect for doing it all!

Appreciate your message on facebook yesterday btw