Only on Esn do you get hints on how to shit an elephant!

LOL

Ill pick something up at tesco this morning. a wee flush through would do me good. Ive been bloated from not being able to stop eating and the 3 courser at the curry houselast night with the works aint helping!

Lost about 4lb down the toiled this morning so i didnt bother buying anything

Legs

Squats ATG
60k x8
80k x8
100k x6
120k x6
140k x6
100k x10
60k x12 (front squats)

Leg Ext
35k x12
40k x10
35k x13 rest pause +4

Walking DB Lunges
18k x12
12k x20
12k x20

quad facia stretching at this point as they were pumped to fuck and i could hardly walk

Calfs on Leg Press
120k x15
200k x12
280k x12
240k x12

Standing Calf Raise single leg
+20k x12 +10 more at bodyweight
+20k x12 +10 more at bodyweight
+20k x12 +10 more at bodyweight

Leg Curls Single Leg
20k x12
25k x12
25k x12

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

Feld decent on squats. strength right down but i can see it coming back very quick with a bang.

Getting crazy crazy pumps right now. I dont know the exact reason for this but i imagine it must have a lot to do with my muscle being super full and saturated to buersting with glcogen and water after being so depleted for so long.

kp1512 wrote:or rimming.

LOL KP, so ESN

Things properly on track now with diet. Currently going with 335g protein and about the same in carbs. Fats are moderate/low and mainly coincidental from red meat and eggs etc so its a stepping stone towards bigger eating as i have been advised that going straight into 400-500g carbs per day after the shows and then several days cheating is a recipe for getting fat as fcuk

Holding a bucket load of water especially in my lower half. have started uppin gmy water intake to flush it through and also using aquaban for a few days to help.

Ader wrote:

Craig wrote:

Richard wrote:You know its what you want to do Rab, so go for it.

Strong pullups, I'm surprised you're not getting big lats from them, maybe try experimenting with your grip - wide/narrow/pullups/chins etc.

maybe he's not using his lats to pull himslf up as they are the weakest link! Time to relearn how to do the exersize?

Good call - I think that was always my problem with pull ups - Am doing somewhat lighter pull downs atm and can really feel the lats being used - So hopefully am doing it right - I have already noticed a difference in my lats compared to when I used to do what I thought were pull ups with weights attached.

Also the mix it up idea is a good one - The guys at my gym were telling me they had some evil pull up combo - I'll find out what it was and let you know.

Ok now found out what their combo was:

1 - Medium Grip over hand
2 - Medium grip underhand
3 - Wide grip behind neck
4 - Narrow grip - hands touching - mixed grip
5 - Narrow grip - hands touching - mixed grip - The other way
6 - One hand on bar - Other hand on wrist - That's gotta be hard
7 - One hand on bar - Other hand on wrist - the other hand

And that's it - 7 exercises back to back

Did something like it tonight mate

Upper Back

Seated Cable Rows
80k x10
100k x8
120k x8
140k x8

DB Rows
45k x8
50k x8
55k x8
55k x8

Pullup Complex @ Bodyweight
WG x8
Shd width chins x8
V-Bar x8
WG x8
Shd width chins x8
V-Bar x8

Straight Arm Pulldowns FST-7
60k 7 sets of 12 with 30 sec rests appx

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

Really happy with that tonight. seated cable rows driving the neutral grip bar low into my gut really worked and stretched the lats out good

So so on the db rows but will stick with them

BW pullups but slower and focusing more on squeeze and using my lats. much better. insane pump by this point

FST-7 stiff pushdowns worked a treat and i found if you sit back into the movement it stretches out the lats and lets you pull down nto a good contraction and left this exercise bursting!

Feeling confident im going to gain some good size and thats mee well in the training hard zone again. looking forward to gettign the poundages up again

and the answer to my question?

Craig. My elbows flare out yes also slightly forward.

Shoudlers & Triceps

DB Press
30k x10
40k x6
45k x6
30k x12 (arnie press)
30k x11 (arnie press)

Heavy Alt DB Side Laterals
35lb x10
45lb x10
50lb x12

Cable Side Laterals
2-3 blocks for 7 sets of 12 reps

Pushdowns
2 heavy sets of 10
1 moderate set of 12

Dips
BW x12
+20k x12
+30k x12

Reverse arms out pushdowns
2 moderate sets of 15 reps

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

Good deltage tonigh. was on fire and crazy pumped. strength on its way back up.

Heavy cheat alternate side alterals had worked well for me. Not sure if the fst7 on them will add anything other than the feeling of sheer burning agony but will give it a few and decide

Dips wasnt happening byt at point. intention was to rpe exhaust triceps to keep the weight lower but productive to stop me going too heavy and ending up injured. was sore by this point

Strong on the DB pressing there

roadz wrote:Strong on the DB pressing there

Thanks mate. Still a fair bit to go to get back to where i was and maybe break some new ground. Thats the plan!

Crazy shoulders Rab, very impressed

Simon. Be expecting a set of 55kg db Shoudler pressing.

New ground will be broken and the delts will be bigger for October. This is a promise!

Rab wrote:Simon. Be expecting a set of 55kg db Shoudler pressing.

New ground will be broken and the delts will be bigger for October. This is a promise!

You should have huge delts mate

Ment to add. Was out last night for a wee while. My local country pub for one of there top notch home made burgers and a few cans of diet coke just...anyway. Met a fella who was right interested in my bodybuilding and all the work and dedication involved. He is a motivational coach for busineses and the management..

He was asking my ul;timate goal, and after consideration...i admitted that it was to place top 6 at the Britain. Was kinda hard for me to say that as i know its a tough goal and i hate to say too much about things like that

He told me to write it down and pin it up somewhere i will see it all the time to keep me focused on this goal. Ill be writing it down today and sticking it to my fridge door. Thats a place im at alot I quite like the idea of that. Wil help remind me every time i go into the fridge what im working towards when im pulling out the carton of milk for a bowl of honey nut corn flakes.

I may even go down the Dorian Yates route and pin up a picture of last years Brits Classic class top 6 to remind me every day of the standard and how hard i wil have to work to achieve this goal.

Rab wrote:Craig. My elbows flare out yes also slightly forward.

They should be going at about 30 degrees forward to activate the lats for example:

http://www.youtube.com/watch?v=FFeqGH3f ... re=related

Rab wrote:Ment to add. Was out last night for a wee while. My local country pub for one of there top notch home made burgers and a few cans of diet coke just...anyway. Met a fella who was right interested in my bodybuilding and all the work and dedication involved. He is a motivational coach for busineses and the management..

He was asking my ul;timate goal, and after consideration...i admitted that it was to place top 6 at the Britain. Was kinda hard for me to say that as i know its a tough goal and i hate to say too much about things like that

He told me to write it down and pin it up somewhere i will see it all the time to keep me focused on this goal. Ill be writing it down today and sticking it to my fridge door. Thats a place im at alot I quite like the idea of that. Wil help remind me every time i go into the fridge what im working towards when im pulling out the carton of milk for a bowl of honey nut corn flakes.

I may even go down the Dorian Yates route and pin up a picture of last years Brits Classic class top 6 to remind me every day of the standard and how hard i wil have to work to achieve this goal.

Good advice.

Written goals at proven to provide better results. The photo also works.

I

simon m wrote:

Rab wrote:Ment to add. Was out last night for a wee while. My local country pub for one of there top notch home made burgers and a few cans of diet coke just...anyway. Met a fella who was right interested in my bodybuilding and all the work and dedication involved. He is a motivational coach for busineses and the management..

He was asking my ul;timate goal, and after consideration...i admitted that it was to place top 6 at the Britain. Was kinda hard for me to say that as i know its a tough goal and i hate to say too much about things like that

He told me to write it down and pin it up somewhere i will see it all the time to keep me focused on this goal. Ill be writing it down today and sticking it to my fridge door. Thats a place im at alot I quite like the idea of that. Wil help remind me every time i go into the fridge what im working towards when im pulling out the carton of milk for a bowl of honey nut corn flakes.

I may even go down the Dorian Yates route and pin up a picture of last years Brits Classic class top 6 to remind me every day of the standard and how hard i wil have to work to achieve this goal.

Good advice.

Written goals at proven to provide better results. The photo also works.

I

Thirded. Thinking about your goals all the time, what its going to feel like when you achieve them etc is the surefire way to guarantee that you'll reach them.

I'm currently thinking about what Megan Fox will feel like when I 'reach' her

Spit wrote:I'm currently thinking about what Megan Fox will feel like when I 'reach' her

sloppy, as I've filled her

Chest & Biceps

Flat DB
25k x10
30k x10
35k x10
45k x10
50k x10
55k x11
45k x16

Hammer Str Press Machine
30k x8
40k x8
55k x9
40k x10

Cable Crunch
5 blocks x12
6 blocks x12
5 blocks x12

Heavy Yates Rows slightly more upright and cheaty
60k x10
80k x10
110k x10
130k x10
140k x10

DB Curls
18k x8
22k x7
18k x9
22k x10 (used straps as grip was failing)

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

Strength and weight have shot up. checked there...2 stone heavier than i was on the morning of the last show. still vascular and lean. little bit of shit on the lower abs where it comes first and goes last on me but still got vascularity running up a full set of abs.

Arms over the 17 inch mark and vascular

Strength banged up. Easy 11 reps with the 55k today. didnt want to push my luck and risk injury by going for the 60k but i recon theres some serious PBs to come! 55k x11 is still an anabolic blue pb for reps though

Experimenting with heavy very upright yates rows to really hammer my lower lats and back to try and force on the thickness and width. Looked like shit but the movement i was doing was really hitting the spot which is what matters.

Big steak and BBQ tonight. Bottle of red wine. Off on Holiday tomorrow to Cyprus for a week so i can relax and let my hair down for the first time in a while. Spend some quality time with Fiona as the last few month were testing and she was very supportive despite having her own issues.

Great work all round Rab. Also you're week away has come just at the right time. 17" guns, nice work as well,

Have a good holiday mate. I wish I had 17 inch gunzzzzzzzzzzzzzzzzzzzz lol

roadz wrote:Have a good holiday mate. I wish I had 17 inch gunzzzzzzzzzzzzzzzzzzzz lol

You'd then want 18" - I know!