Targets - 230lb & Classic Bodybuilding Champion Journal

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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Thu Oct 13, 2011 10:25 am

Weight has settled right now at 218.5. Appetite a bit sh!t and have had/have got alot on at home with DIY....new carpets, painting and a stupid dragon wanting stupid colours painted abotu the house.

Not going to junk feed the weight up falsely. ill keep it clean and steady as i can and see what happens. prob clear my feet and appetite will be back on track by the weekend

10 weeks till xmas anyways so 1lb per week from now till then steady as you like and keeping decent nic would be awesome anyways

Last few nights been gettign some sleep sweats almost like im using tren. Warm aswell so assuming im burning soem of the kcals off as heat and metabolism is tickign over well
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Thu Oct 13, 2011 8:57 pm

Right that prick training parnter mark fucked things up tonight. 3rd warmup on db shd press and boom. Shoulder rips. Now at a&e with a tesco bag with cold meat packs n rice cakes as inexpert a long night. Got 2 carpets with us on the van roof for my house and need to dismantle a bed n table tonight for fitting tomoro....oh and lift the old carpets. Not going good. No training, no food and a busted up tp
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Alex on Sun Oct 16, 2011 1:30 pm

Least it wasn't your Shoulder though, eh?
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby simon m on Sun Oct 16, 2011 3:25 pm

Alex wrote:Least it wasn't your Shoulder though, eh?

Yep, that would be much worse :lol:
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Mon Oct 17, 2011 9:37 am

True lol

Weight went up to 221 on sunday but woke up feelign very bloated with water retention. started adex yesterday and will run that for as long as necessary at as low a dose as i can possibly get away with. dropped good bit of water with it an pissed a fair bit last night so a harder 219.8 this morning which is where i wanna be. aim this week is to finish up a much harder 220lb than the end of last delay the search for the last 10lb of the target as if i dont skim off soem of the water just now, its just conna compound to me looking like a fukin sausage man

Chest and arms yesterday,. chest nice n sore today. all i doen was 3 sets with 40k on hammer str machine with 3-4 sec negs and 3 sets of slow pec dec. n shoudler injury was fine with that but incline and flat was a bit nippy so avoided still.

arms took a beating. EZ curls and seated DB hammer curls for biceps. Single arm pushdowns, v-bar pushdowns, overhead ext ont he cables for triceps with a couple of BW sets of dips to finish. Arms were swolen to hell and in alot of pain with the pump from excess ater, and everything else.
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Tue Oct 18, 2011 9:56 pm

Back n rear delts tonight

Tbar rows
20k x8
40k x8
60k x8
80k x8
100k x7 - ugly
60k x12 - super strict

Partial deadlifts
100k x8
140k x8
180k x8
200k x7

Pulldowns
3/4 stack x12
Stack +20k x12
Stack +20k x11

Set of 15 on stiff pulldowns to stretch off

Rear delt db raise
18k x10
25k x12
30k x10
12k x13 or so

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

Good session. Back felt properly worked and stronger. Hopefully keep adding some more depth and thickness to the fucker over the coming weeks.

Doing pulldowns off a high pulley sat on the floor as it's letting mengena better squeeze and better stretch at the top
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby simon m on Wed Oct 19, 2011 10:44 am

Looks good but I think you shoudl add in some DB rows as well
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Wed Oct 19, 2011 10:53 am

Your not the only person who has advised me that mate...but despite my best efforts to get into the movement, i can never feel it at all they way i should on my back.

I know its a great movement but for whatvener reason i just dont click with it mate.

seated cable rows which is simmilar i do get on better with or doign db tyope rows on a cable i also feel good
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Thu Oct 20, 2011 10:05 am

Physio last night. He see's improvements from last week and so do i, but the issue remains. right trap and delt is dropping and my scapula stability needs strengthening to bring it all up. to follow his instructions and give him a ring in a coupel of weeks again and see how its progressing. guy seems excellent.

weight hovering around the 219-221 mark still but a better look fro it. dropped a bti of the bloat. Heres how sad i haev bee. ket a record of my daily weight. progress has slowed down but i think this saturday will be slightly up on last and a tad dryer too so ill settle for that

204
205.6
207.6
208.8
210
210.6
209.8
210.4
212.4
211.4
211.6
213.6
214.6
212.8
212.8
217.2
217.4
214
215.8
216
216
216.4
219.2
220
218.6
218.4
219.8
219.6
221
219.8
220.4
219
220.6
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby simon m on Thu Oct 20, 2011 12:54 pm

Looks like well managed growth mate
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Thu Oct 20, 2011 1:24 pm

reasonably so mate. few big leaps in there but they corrected themself by the following day or two pissing some of it back out which is good.

i can sense though that the last 9lb to hit my target are going to be a severe uphill struggle. I dont think i can get there however as i said the other month...im workign on learning to be more positive and believe i can achieve goals. No reason i cant eat, train, rest and juice my way up to 230 in the next 8 or 9 weeks. Weeman will keep me right
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby julesm on Thu Oct 20, 2011 2:15 pm

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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Fri Oct 21, 2011 7:37 am

Shoudlers & triceps last night

Did my 10 min or so rehab work ive benn instructed to and by fcuk does tha t make yoru back burn

DB Press - done on the old school right angle fixed bench dbs and elbows to the front palms facing to ease impingement.
18k x15
25k x15
30k x12
35k x10
25k x15

DB Side laterals
18k x10 seated
25k x14 standing
30k x8 standing (ugly set)
11k x12 seated Tony Freeman style

CGBP
60k x12
80k x12
80k x12
4 sec negs, 1 sec pause

Pushdowns
3/4 stack x10
stack x12
stack x12 + few more cheats

Overhead Cable Ext
1 set slow with pauses and stretching till i was on fire
*********

DOne. little stretch off and home for mince n tatties. Good session. despite the niggle makign me go lighter, im gettign good stimulation in and fell fatigued to hell and good for it.

weight still floating around 221lb. Had RS take a look at me last night and he also puts me int he 20-30lb ball park of crap to come off. Recons ill need to be cautious of my weight limit if i grow a bit into diet aswell.
All seems good in the hood
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby simon m on Fri Oct 21, 2011 8:04 am

Good stuff Rab,keep the weights moderate and use your brain to avoid too much strain on the injury
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Fri Oct 21, 2011 8:23 am

Problem is mate...my brawn is outgrowing my brain and i much prefer traiing heavy...but if i can stay injury free, stimulate with a lighter weight smartly and get the results then thats how it will have to be!

30-35k on shoudlers is a poofy weight but it has me much sorer today with the slow poker straight reps than i get with 50-55k sets all out
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Alex on Fri Oct 21, 2011 10:25 am

Makes sense though. I'm going to do similar with Chest as I keep getting a small niggle back with the high volume using 50kg DBs where I'll at least slow the movement down or look to alternative movements that increase the load for less reps.

Like this but I'd hold at the bottom rather than the top:



Had to post this as I found whilst looking on youtube:

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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Fri Oct 21, 2011 11:10 am

cheers mate ill look later in the house. cant view in work

Only issue i had last night was i didnt get a good pump into side delts on press with the to the front grip. not a huge issue i dont think....knocked their pan in on side laterals and my front delts got a better workout than they usually!

see how it pans out over the coming months
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Alex on Fri Oct 21, 2011 12:54 pm

What about using a hammer grip instead bringing DBs down really low or will this aggravate the injury?
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Sun Oct 23, 2011 12:04 am

Hams and calfs today. Laid off quads. They grow easier than top half and I have ancew kg left of growing limit so.....

Sldl
60kx10
80kx10
100kx8
140kx8

Leg curls
Half stack x12
3/4 stack x8 plus drop ser and forced reps
1/4 stack single leg set super slow

One more set of sldl. 10 reps with 100 partial rom on sweet spot

Leg press calf machine
4 sets of 12 ish reps paused at top of each rep

Seated calf machine
2 sets with 40k x12 ish

Single leg body's ignt stretching and squeezing

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

Be interesting to see how legs react to a week about quads/hams.

Weight this week has stuck between 219 and 221 first thing in morning after a Piss
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Sun Oct 23, 2011 10:39 pm

Chest n biceps tonight. Training partners 30th last nigh so had a drink....or 12 then had one of my best friends daughters christenings this morning. Got a huge feed n dehydrate after than n went tiger the job done.

Shoulder is improving but still having to work round it.

Hammer str press
20kx12
30kx12
40kx12
50kx10 + few partials
All done 3+ sec negatives and pausing

Flat db press
25kx12
35kx12
45kx12
35kx12
3 sec negs 1 sec pause at bottom

Few sets of very light pec deck

Db curls
14kx10
18kx10
20kx8
25k x12 heavy cheaty set
18kx12

Mix n match after that as my forearms burned out and couldn't get the feeling into biceps. Bit of preacher machine and cable concentration curls.

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

Balky to get chest worked. Super slow and made it work. Biceps doing db first didn't work. Burned out forearms first
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rilla on Mon Oct 24, 2011 9:19 am

Are you ever gonna look 230? :D
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Mon Oct 24, 2011 11:16 am

look 230 or be 230?

Christ at the moment..things have slowed right down. weight gain wise. 1lb per week here to xmas is the target as good a weight as possibly. not gonna binge on utter crap to get there and lose the decent condition for bulking like this ive maintained.

Ive been gettign the food in, the super supps and the training hasd been good. only think ive lacked the last 2 weeks is good quality sleep as ive been realyl busy. I think that is a weak link right now and if i keep getting good food in, along with all the rest ill still moving foward all be it slowly now
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Wed Oct 26, 2011 9:32 am

Back & Rear Delts last night

Tbar Rows
20k x10
40k x8
60k x8
80k x10
90k x8

Hammer str Rows
40 a side x10 slow
60 a side x9
40 a side x12 slow
40k a side x15

Pulldowns Using rope (sat on floor usign high pulley)
stack x10
stack x10
stack +20k x8 + cheaty few more

Partial Deadlifts
100k x10
140k x8
180k x9
100k x10 Rows, quite cheaty but felt amazing at this point of fatigue

Seated bent over DB rear delt raises
18k x10
25k x13
14k x12 slower

bit of stretching

***********

Ok session. head wasnt fully in it for some reason but im defo defo improving the mind muscle connection into my back the physio rehab to scapula is helping activate it better so here is hoping for some improvement from this alteration and fixing broken stuff.

PB on tbars. been ehavier but the quality of that set at that weight and reps was a good PB.

lovign the pulldowns done seated on the floor. better stretch and can feel it a hundred times better on my lats.

hammer str rows at 60 a side was ok weight wise but again felt fuk all on my back so dropped abck to 40 a side and worked the muscle more effectively. Seems im learning and hopefully its gonna keep causing improvements
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Thu Oct 27, 2011 10:18 am

hard work last night. rest night...home from work for two lean mince beef burgers, whey and oats, glass of fruit smothie and a cuppa tea...pass out for an hour, get up and make the bint some dinner for gettign home for work....pork her for a while, wee nap...get back up about 10pm...have another meal of turkey and noodles with a shake and a small bag of milky way magic stars as a choccy chaser then back to bed for more kip

Hard work but part of the plan :D
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Gym-pig on Thu Oct 27, 2011 10:29 am

Rab wrote:hard work last night. rest night...home from work for two lean mince beef burgers, whey and oats, glass of fruit smothie and a cuppa tea...pass out for an hour, get up and make the bint some dinner for gettign home for work....pork her for a while, wee nap...get back up about 10pm...have another meal of turkey and noodles with a shake and a small bag of milky way magic stars as a choccy chaser then back to bed for more kip

Hard work but part of the plan :D



You have so much class I would have guessed you were scottish ;)
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