Targets - 230lb & Classic Bodybuilding Champion Journal

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Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Thu May 05, 2011 10:13 pm

As per title....TIme to move on from the rebound and recovery phase and get the serious head back on for nesxt year.

Target is 230lb and to take a top 6 place at the Brits. Tme to start really working towards that now. I have 7 or 8 month of good growing to do then its prep timew again. the next 2-3 month though are going to be at a modest pace as im on a bit of a leash due to my upcoming wedding. After that all hell is gonna break free

Current weight is about 211lb dry, nekkid first thing in the morning.

Intend to get to the weight by eating an awful lot of food, 90% clean and doing things in short spells of say 6 weeks...blasting high intensity DC training and upping food and AAS for that period before laying off slightly and recuperating with a little less food, little more cardio and little less intensity and more volume....just keep chipping away at it hopefully.

So started today. No ime like a thursday night :lol:

***********

Squats ATG
160k x10

Leg Curls
67k x11...rest pause + 6..rest pause + 4

Cable Preachers straight bar
120lb x 9..rest paused + 4....rest paused +3 + 12 second static

Seated DB Hammer Curls
25k x13 - straight set last 3 reps were pretty much partials all forearm

Calf Raises on Leg Press
12 plates x10 reps - 5 sec static at top and 5 sec stretch at bottom

Stretching all worked muscle groups

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

Happy wih that. squats went well and felt strong. was really tough dishing out that level of intensity with RP.
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rilla on Thu May 05, 2011 10:16 pm

Are you serious?
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 Thu May 05, 2011 10:26 pm

Rilla wrote:Are you serious?


Your damn right mate

In with that ill get some targets strength wise too.

something like a 160-170k bench, 220k deadlift for reps, 200k squats.....few others
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby julesm on Thu May 05, 2011 10:29 pm

at the risk of being rude...........wedding pics- surely you dont want a head like a buffalo on them?
an intensive diet and cardio period before then to remove any facial timber
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Thu May 05, 2011 10:31 pm

julesm wrote:at the risk of being rude...........wedding pics- surely you dont want a head like a buffalo on them?
an intensive diet and cardio period before then to remove any facial timber


Rude is a language i sepak :lol:

True mate. i drop weight like shit off a stick. 1 or 2 weeks pre wedding i just need to drop 1 meal per day and up a bit of cardio and ill drop bloat no problem.
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rilla on Thu May 05, 2011 10:40 pm

Nono I mean ARE YOU SERIOUS?!?
Another log?!
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 Fri May 06, 2011 6:40 am

Rilla wrote:Nono I mean ARE YOU SERIOUS?!?
Another log?!


Mate. You would be gutted if i just kept one log running. You know thats not how i roll

New chapter, new journal. You know the rules :lol:

ANyways fuck off and stop hating on me just cos i banged out 10 atg with 160k
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby simon m on Fri May 06, 2011 7:46 am

Go Forest, Go!
Have YOU kissed your guns today?!
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Fri May 06, 2011 7:49 am

Watch yourself Si. A lean cold 18 inch gun is another of the targets
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby kp1512 on Fri May 06, 2011 9:06 am

good plan Rab

drop cable preachers - there for girls when you want to start getting serious.

hammer - do them standing and when R/P get a little heavier and use ever so slight momentum but still work the muscle...if you do it right after the 3rd rest paused you shouldnt be able to feel your bicep or brachs as theyll be pretty much fired
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Fri May 06, 2011 9:42 am

the 3 bicep exercies i have scheduled is cable preachers, bb/ez curls and db curls.

Whats your logic in dropping the cable? they let you get a brilliant rp and static set in with the constant tension?

Will do with the hammer curls. Usually what ill do is start seated, hit failure, then stand up and do more with a bit of swing....on side laterals too.

Thats my only issue. side laterals i feel i get a hell of a lot from. considerign factoring in a set right after pressing of them?
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby kp1512 on Fri May 06, 2011 10:05 am

Rab wrote:the 3 bicep exercies i have scheduled is cable preachers, bb/ez curls and db curls.

Whats your logic in dropping the cable? they let you get a brilliant rp and static set in with the constant tension?

Will do with the hammer curls. Usually what ill do is start seated, hit failure, then stand up and do more with a bit of swing....on side laterals too.

Thats my only issue. side laterals i feel i get a hell of a lot from. considerign factoring in a set right after pressing of them?


there just crap mate - good for maybe pre comp if you beleive that part but overall - more of a finish offer / im bored let me do something for them. Rem you got one rest paused set - break the body part hard,heavy and intense.

I would do

EZ/Straight Bar BB
Hammer
Single Arm DB Curls off a bench with a good spot

I get one well with side laterals as well....tough call on adding them in. Id anything - add them before the main set for shoulders? or affter and either done ONE straight set - heavy and fast - or lighter slow and steady...
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Fri May 06, 2011 10:12 am

I think so re the shoulders. Statics dont lend themself as well to shoulder movements so the rest paused sets then drop straight into a set of side laterals. I dont think id want to rob delts of the weight drop that doing side laterals superset pre press would cause though...or not as the standard way forard at least.

i have Hammer Str Press, military BB Press and Arnie DB press as my 3 exercises. no smith machine press as its something that i dotn get on well with/hurts me for wghatever reason. Arnie press as it destroys shoudlers and is easier to rest pause than a big heavy standard press.. Hammer strength rpess as its a cracking machine and lends perfectly tro rest pausing and high intensity
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby kp1512 on Fri May 06, 2011 10:42 am

cool - what three for back?

Id be looking at

Rack Chins, Deads, Yates Rows
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Fri May 06, 2011 10:47 am

Ive tried a few times on rack chins and i just feel it all across traps and rear delts.

Thickness wise - Rack deads - but done Dorian yates style without the rack ( so partial deads really. Much harder and fry your back), deadlifts and tbar rows.

"width" wise. sh width palms facing pulldowns, seated cable rows (the old school machine) and undecided between rack pulls or single arm db rows. Inbetween pullups and pulldowns but for the purpose of rest pause and a spotter to get forced ones,....pulldowns are more suitable i think
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby simon m on Fri May 06, 2011 1:20 pm

Rab wrote:Watch yourself Si. A lean cold 18 inch gun is another of the targets



Same for me matey, same for me
Have YOU kissed your guns today?!
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Alex on Fri May 06, 2011 4:38 pm

<yawn>
Already there...
</yawn>
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

'Be effective: do what works...and keep doing it.'

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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby simon m on Fri May 06, 2011 7:47 pm

Alex wrote:<yawn>
Already there...
</yawn>

Alex, sometime you can be a cvnt :lol:
Have YOU kissed your guns today?!
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Sat May 07, 2011 8:01 am

Man i hate that Temper guy :lol:
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Gym-pig on Sat May 07, 2011 12:07 pm

Rab wrote:the 3 bicep exercies i have scheduled is cable preachers, bb/ez curls and db curls.

Whats your logic in dropping the cable? they let you get a brilliant rp and static set in with the constant tension?



I think cables are awesome for arms and allow constant tension, isolation and you to squeeze . I always use cables !
I would like to see db curls incline seated and then the shoulders are out of the movement
ez to finish !

Sorry Kp dont like your suggestion and would be looking for more isolation

Temper and his 18 cold - :(
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby kp1512 on Sat May 07, 2011 12:26 pm

GP - its contextual - he is doing DC for 6 weeks - you dont want half arsed iso when you are looking to pack on the most with least.......Iso Cable are good if you are a girl and 7 years old - when you grow up you need real power and movements. :lol:
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Sat May 07, 2011 4:13 pm

Workout today

Few teething issues. chest niggle is making me have to work round things. incline was ok on it but to be safe i used an extra slow tempo to keep the weight down and not risk injury

Incline BB
100k x8, rp +3, RP +1 and 6 seg negative to finish. (set tempo - 3 seg neg, 1 sec pause at bottom)

Hammer Str Shoulder Press
45k x9, rp +3, rp +1 and a 5 sec negative to finish
..quick breather...set of 18k seated laterals 11 reps to failure

Pushdowns
8 blocks x11, rp +5, RP +3 + 5 sec static hold

Pulldowns- wide grip palms facing
Stack x8, rp +4, rp +1 +7 sec static hold

Partial Deadlifts (below knee)
160k x7 +3 more to kneecap to failure

***********

Tough going that. first ive done the rest paused sets and statics and fcuk me that was torture! Those partial deadlifts really hit the spot like i never feel deadlifts do. SUperb! the extra partials just above the knee when you know failure is nigh is a great way to get some extra intensity out them. totally fried back.

Forgot to do the bastard stretches today!
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby kp1512 on Sat May 07, 2011 4:46 pm

you cant be forgetting them man! they are so key!
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Rab on Sat May 07, 2011 4:47 pm

Totally forgot. was fcuked after that workout and just hit the changing rooms and fell on my ass :lol:
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Re: Targets - 230lb & Classic Bodybuilding Champion Journal

Postby Alex on Sat May 07, 2011 11:29 pm

For Biceps...

EZs
Hammers
Palms Out DB Curl and really squeeze that pinkie round at peak contraction.
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