On target for my long term goals so far.
Cycle 4 Goals;
Newest picture and avi really shows you’re filling out, looking good. Especially your delts.
And word back from the Men’s Health contest yet?
[quote]Spidey22 wrote:
Newest picture and avi really shows you’re filling out, looking good. Especially your delts.
And word back from the Men’s Health contest yet?[/quote]
Thanks and no, no word yet.
I’m not holding my breath though…
x2 on the delts. Looking good Rattle. Seems like you’re doing something similar to Mountain Dog shoulder training?
[quote]Ripsaw3689 wrote:
x2 on the delts. Looking good Rattle. Seems like you’re doing something similar to Mountain Dog shoulder training? [/quote]
Thanks and yeah I try and stick to Mountain Dog stuff for my accessory work.
Gonna try and make my delts, especially rear delts as stupidly big as possible this gaining phase.
1/8/2013 Back Workout
Attached pic from check in thread, feel free to critique what I need. Legs will always need to get bigger cause I’m so lanky so no need to post them.
Skipped Deads cause my lower back was sore from travelling all morning, it’s a deload so fuck it anyway.
Meadows Rows
35k x 10 reps, 40k x 10 reps, 40k x 10 reps, 40k x 12 reps
Dumbbell Deadstop Rows
24k x 15 reps, 24k x 12 reps
SUPERSET 1 (chins/ rear delt swings & face pulls)
6 reps / 5k’s x 25 reps & light band x 15 reps x 3 sets
SUPERSET 2 (dbell shrugs/ face pulls)
20k’s x 10 reps/ light band x 20 reps x 3 sets
Looks like you’ve made some pretty drastic progress, especially in the upper back and delts, great job! I see on the first page you say you want to get to 85kg (let’s skip this pounds nonsense) by 2014. What are your longer term bodyweight goals and how do you plan to achieve them? Is it your intention to keep gaining weight slowly and “cleanly” for the whole duration or go through phases of faster, dirtier bulking? All the best with your goals!
[quote]furo wrote:
Looks like you’ve made some pretty drastic progress, especially in the upper back and delts, great job! I see on the first page you say you want to get to 85kg (let’s skip this pounds nonsense) by 2014. What are your longer term bodyweight goals and how do you plan to achieve them? Is it your intention to keep gaining weight slowly and “cleanly” for the whole duration or go through phases of faster, dirtier bulking? All the best with your goals![/quote]
Haha, dem americans making me use lbs all the time.
I definitely plan to go as slow as possible for as long as possible, but when it just starts getting way too slow and stalling I do plan on getting dirtier and dirtier. I would like to reach 90K as it’s the magical number that I have never reached lol but I don’t want to get too involved in chasing numbers and sacrifice too much lean ness.
Saying that though, dieting doesn’t phase me and I wouldn’t find it a hassle. I’m definitely more of a diet guy, jus like the struggle for some reason.
My long, long term goal. LIke early 30’s would be 95K - 100K (210-220lbs) shredded but not glutes ripped.
I’m basing that weight off what I assume Arnold weighed in 1980 when he had my ideal physique. Obviously I plan to have at minimum 5 years of PED usage to get to that. Ambitious i Know lol
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
Looks like you’ve made some pretty drastic progress, especially in the upper back and delts, great job! I see on the first page you say you want to get to 85kg (let’s skip this pounds nonsense) by 2014. What are your longer term bodyweight goals and how do you plan to achieve them? Is it your intention to keep gaining weight slowly and “cleanly” for the whole duration or go through phases of faster, dirtier bulking? All the best with your goals![/quote]
Haha, dem americans making me use lbs all the time.
I definitely plan to go as slow as possible for as long as possible, but when it just starts getting way too slow and stalling I do plan on getting dirtier and dirtier. I would like to reach 90K as it’s the magical number that I have never reached lol but I don’t want to get too involved in chasing numbers and sacrifice too much lean ness.
Saying that though, dieting doesn’t phase me and I wouldn’t find it a hassle. I’m definitely more of a diet guy, jus like the struggle for some reason.
My long, long term goal. LIke early 30’s would be 95K - 100K (210-220lbs) shredded but not glutes ripped.
I’m basing that weight off what I assume Arnold weighed in 1980 when he had my ideal physique. Obviously I plan to have at minimum 5 years of PED usage to get to that. Ambitious i Know lol[/quote]
That’s awesome, thanks for sharing. Those are great goals, and I’m confident you’ll reach them. It seems that we both have similar frames/genetics and goals which is cool (I plan on staying natural though - the idea is to end up at a lean, but not shredded, 95kg). I actually initially went about my goals the opposite way to you - I dirty bulked up to 104kg and have spent the last 6 months or so slowly leaning down. I definitely don’t think that was the ideal way to do it, and I find it interesting to compare approaches. All the best!
[quote]furo wrote:
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
Looks like you’ve made some pretty drastic progress, especially in the upper back and delts, great job! I see on the first page you say you want to get to 85kg (let’s skip this pounds nonsense) by 2014. What are your longer term bodyweight goals and how do you plan to achieve them? Is it your intention to keep gaining weight slowly and “cleanly” for the whole duration or go through phases of faster, dirtier bulking? All the best with your goals![/quote]
Haha, dem americans making me use lbs all the time.
I definitely plan to go as slow as possible for as long as possible, but when it just starts getting way too slow and stalling I do plan on getting dirtier and dirtier. I would like to reach 90K as it’s the magical number that I have never reached lol but I don’t want to get too involved in chasing numbers and sacrifice too much lean ness.
Saying that though, dieting doesn’t phase me and I wouldn’t find it a hassle. I’m definitely more of a diet guy, jus like the struggle for some reason.
My long, long term goal. LIke early 30’s would be 95K - 100K (210-220lbs) shredded but not glutes ripped.
I’m basing that weight off what I assume Arnold weighed in 1980 when he had my ideal physique. Obviously I plan to have at minimum 5 years of PED usage to get to that. Ambitious i Know lol[/quote]
That’s awesome, thanks for sharing. Those are great goals, and I’m confident you’ll reach them. It seems that we both have similar frames/genetics and goals which is cool (I plan on staying natural though - the idea is to end up at a lean, but not shredded, 95kg). I actually initially went about my goals the opposite way to you - I dirty bulked up to 104kg and have spent the last 6 months or so slowly leaning down. I definitely don’t think that was the ideal way to do it, and I find it interesting to compare approaches. All the best!
[/quote]
Lean 95K is a very attainable goal for you, you seem to put the weight on better than me whilst mine trickles in lol.
And thank you, best of luck to you too. I have been and will be continuing to follow your log, congrats on reaching the lunge target. Should have filmed it tho… 
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
Looks like you’ve made some pretty drastic progress, especially in the upper back and delts, great job! I see on the first page you say you want to get to 85kg (let’s skip this pounds nonsense) by 2014. What are your longer term bodyweight goals and how do you plan to achieve them? Is it your intention to keep gaining weight slowly and “cleanly” for the whole duration or go through phases of faster, dirtier bulking? All the best with your goals![/quote]
Haha, dem americans making me use lbs all the time.
I definitely plan to go as slow as possible for as long as possible, but when it just starts getting way too slow and stalling I do plan on getting dirtier and dirtier. I would like to reach 90K as it’s the magical number that I have never reached lol but I don’t want to get too involved in chasing numbers and sacrifice too much lean ness.
Saying that though, dieting doesn’t phase me and I wouldn’t find it a hassle. I’m definitely more of a diet guy, jus like the struggle for some reason.
My long, long term goal. LIke early 30’s would be 95K - 100K (210-220lbs) shredded but not glutes ripped.
I’m basing that weight off what I assume Arnold weighed in 1980 when he had my ideal physique. Obviously I plan to have at minimum 5 years of PED usage to get to that. Ambitious i Know lol[/quote]
That’s awesome, thanks for sharing. Those are great goals, and I’m confident you’ll reach them. It seems that we both have similar frames/genetics and goals which is cool (I plan on staying natural though - the idea is to end up at a lean, but not shredded, 95kg). I actually initially went about my goals the opposite way to you - I dirty bulked up to 104kg and have spent the last 6 months or so slowly leaning down. I definitely don’t think that was the ideal way to do it, and I find it interesting to compare approaches. All the best!
[/quote]
Lean 95K is a very attainable goal for you, you seem to put the weight on better than me whilst mine trickles in lol.
And thank you, best of luck to you too. I have been and will be continuing to follow your log, congrats on reaching the lunge target. Should have filmed it tho… ;)[/quote]
Thanks a lot, I really appreciate it! Haha I considered it, but thought it would make for a pretty long, drawn-out and boring video lol.
[quote]RATTLEHEAD wrote:
[quote]Ripsaw3689 wrote:
x2 on the delts. Looking good Rattle. Seems like you’re doing something similar to Mountain Dog shoulder training? [/quote]
Thanks and yeah I try and stick to Mountain Dog stuff for my accessory work.
Gonna try and make my delts, especially rear delts as stupidly big as possible this gaining phase.[/quote]
I’ve been hitting rear delts on back and shoulder days, as well as doing pull ups for active rest between sets. I recommend increasing the frequency that you hit those. My shoulders are getting too big for the rest of my body…
Damn, looking a LOT thicker in the the newest pics. Hope I look halfway as good post-diet.
Keep it up man, serious progress being made in here.
[quote]Spidey22 wrote:
Damn, looking a LOT thicker in the the newest pics. Hope I look halfway as good post-diet.
Keep it up man, serious progress being made in here.[/quote]
Thanks dude and I’m sure you will do better than I, you have Jake to guide you and a popular thread to kick your ass and motivate you!
[quote]Ripsaw3689 wrote:
I’ve been hitting rear delts on back and shoulder days, as well as doing pull ups for active rest between sets. I recommend increasing the frequency that you hit those. My shoulders are getting too big for the rest of my body…[/quote]
That’s what I want lol, I want to walk around and have people think i’ve got kettlebells stored under my shirt.
Yeah I plan on doing rear delts now with back like I did yesterday and also put shrugs in my shoulder as well to increase their frequency.
Depending on how my shoulders feel I may try and do some L Raises on back day also.
2/8/2013 AM 5/3/1 Bench and Chest
Will be doing arms tonight because I only had 3 days to fit in 4 workouts.
Deload Bench
40K x 5 reps, 50K x 5 reps, 60K x 5 reps.
Banded Bench (looped under bench)
50k x 10-12 reps x 3 sets
decided to put these back into my training, the contraction you get at the top is just disgusting
Incline Bench
60k x 8 reps x 3 sets
40k x 12 reps x 3 sets
Ring Dips
10 reps, 8 reps, 8 reps
Stretch Pushups
2 sets to failure
2/8/2013 PM Arm Training
Kept it light and short because I needed to do M Press work on 3/8/2013
SUPERSET 1 (pushdowns/incline curls)
Light band x 25 reps / 8k’s x 15 reps x 2 sets
Medium band x 15 reps / 8k’s x 15 reps x 2 sets
Heavy Band x 10 reps / 8k’s x 15 reps x 2 sets
SUPERSET 2 (cgbp/hammer curls)
50k x 15 reps / 8k’s x 15 reps x 3 sets
3/8/2013 Legs
Tend to avoid posting pics of my legs, not only because they are shit but because of the muscle wastage I suffered on my right one which used to be significantly larger than the left. But might as well see what I have!
Hamstring Curls
Light Bands - 25 reps x 3 sets
Medium Bands - 12 reps x 3 sets
Front Squats
50k x 12 reps x 2 sets
55k x 10 reps x 2 sets
60k x 8 reps x 2 sets
Stiff Legged Deads
60k x 10 reps x 3 sets
Walking Lunges
4 x 40 yards
Doing Shoulders and M Press 5/3/1 tonight, 2 a day training is rooooough.
3/8/2013 PM 531 M Press and Shoulders
First session of Cycle 4. Hit my first cycle target of 60k for 5 reps.
M Press
75% T Max - 52.5k x 5
80% T Max - 55k x 5
85% T Max - 60k x 5 (PR at this bodyweight)
L Raises
5k’s x 15 reps x 3 sets
M Press
35k x 12 reps x 3 sets
SUPERSET (wide grip presses / rear delt swings)
25k x 12 reps / 10k’s x 25 reps x 3 sets
4/8/2013 Off days
Will be away and resting until Wednesday for my birthday, have been slacking with cardio past couple of weeks because the belt snapped on my bike.
Have been relying on playing tennis and hiking for my cardio.
I am hurting all over, need to remember to keep barbell stiff legged deads in my leg days and even do three sets on deadlift day.
Not gonna lie, I’ve not trained calves and abs for about 6 weeks? When I get some head way with getting my stupidly big rear delts and traps I will start some high frequency calve training to see if I can escape the genetic horror of 13 inch calves.
I also need to finish creating my meal plan for the macros I outlined earlier. Meals will consist of pro powder and oats, chicken/tuna and rice and eggs. A usual no thrill affair for me.
7/8/2013 Lulz
Had a good motivation boost, one of the guys I trained laughed at me when I estimated my M Press max as 70K.
Smoked it with no warm up lol.
Will be training deads and back tonight.
