Rattlehead's Virgin Contest Prep Thread

Training
161

You look good mate but they are definitely going for a certain commercial/ model look. Your chest looked weaker but it’s looking fuller now. You are much leaner than all of the pictures you have posted of past winners, but they have fuller abs for sure.

Here is a guy I know:

http://www.google.co.uk/imgres?q=kevin+dixon+men's+fitness+cover&hl=en&biw=1199&bih=668&tbm=isch&tbnid=TODjBs3RVAw3OM:&imgrefurl=http://www.elliottbrownagency.co.uk/portfolio.asp%3Fentrytype%3DMen%26ID%3D1426&docid=-1CqKnrsneW3cM&imgurl=http://www.elliottbrownagency.co.uk/portfolio/kevin%252520dixon/kevin_dixon6.jpg&w=152&h=228&ei=YdyTUe-DCo6r0AWMg4GQBQ&zoom=1&ved=1t:3588,r:2,s:0,i:84&iact=rc&dur=1940&page=1&tbnh=182&tbnw=121&start=0&ndsp=16&tx=57&ty=100

He has done the cover for Mens Fitness and a few other magazines I think. He has model looks seeing as he is a professional model so has that down to a T. He is normally much leaner than the cover photo as well so it was surprising to see him in that condition. He stays pretty lean all year around due to modeling and commercial work.

Good luck man!

Koing

162

Try stay positive man. I have also got my final exams for Uni this week. Don’t let the stress of fucking up a meal here or there get you down, not worth the extra cortisol haha!

163

[quote]Koing wrote:
You look good mate but they are definitely going for a certain commercial/ model look. Your chest looked weaker but it’s looking fuller now. You are much leaner than all of the pictures you have posted of past winners, but they have fuller abs for sure.

Here is a guy I know:

http://www.google.co.uk/imgres?q=kevin+dixon+men's+fitness+cover&hl=en&biw=1199&bih=668&tbm=isch&tbnid=TODjBs3RVAw3OM:&imgrefurl=http://www.elliottbrownagency.co.uk/portfolio.asp%3Fentrytype%3DMen%26ID%3D1426&docid=-1CqKnrsneW3cM&imgurl=http://www.elliottbrownagency.co.uk/portfolio/kevin%252520dixon/kevin_dixon6.jpg&w=152&h=228&ei=YdyTUe-DCo6r0AWMg4GQBQ&zoom=1&ved=1t:3588,r:2,s:0,i:84&iact=rc&dur=1940&page=1&tbnh=182&tbnw=121&start=0&ndsp=16&tx=57&ty=100

He has done the cover for Mens Fitness and a few other magazines I think. He has model looks seeing as he is a professional model so has that down to a T. He is normally much leaner than the cover photo as well so it was surprising to see him in that condition. He stays pretty lean all year around due to modeling and commercial work.

Good luck man!

Koing[/quote]

Thanks for chiming in man, pretty nuts how significantly softer he was on the mens fitness cover. Really reinforcing conviction for reverse dieting into the the comp!

And of course, thanks for the well wishes, greatly appreciated!

164

[quote]Vulpes Vulpes wrote:
Try stay positive man. I have also got my final exams for Uni this week. Don’t let the stress of fucking up a meal here or there get you down, not worth the extra cortisol haha! [/quote]

exams are shiiiiiiiiite, normally love studying but having horrendous DOMS (legs are still sore to touch from the weekend) and feeling depleted and tired from dieting is a bad mix

you are right about the stress, should chill out, especially cause im gettng psoriasis break outs and thats the last thing I need for a model style comp lol

165

ALSO

I am considering starting 5/3/1 again this Monday, thoughts?

I was always gonna go back to it once I was back to gaining (just got a major man crush on it and my best results from it) and now that I am starting to reverse diet I feel like starting my first cycle.

Workouts will pretty much stay the same but with the strength work first obv and the split will look like;

Bench

5/3/1 Bench
Dumbbell Bench (10,10,10,15,20 reps)
Ring Dips (3 sets to failure cause i dnt have a weight belt yet)
Stretch Pushups ( 2 sets to failure)
Band Pushdowns (5 sets 10-15 reps)
Abs

Deadlift

5/3/1 Deadlift
TrapBar Dead (10,10,10,15,20 reps)
Meadows Rows/Dumbbell Rows (5 sets of 10-15reps)
Chins (3 sets to failure)
Barbell Curls (5 sets 10-15 reps) & Hammer Curls
Abs

M Press

5/3/1 M Press
Lateral Raises (3 sets 10-15 reps)
M Press (10,10,10,15,20 reps)
Rear Delt Swings (2 sets 30/20/10 reps)
Tricep Extensions (5 sets 10-15 reps)

Squat (Probably going to be front

5/3/1 Squat
Hamstring Curls (6 sets of 20-25 reps)
Front Squats (10,10,10,15,20 reps)
Lunges (2 sets of 10-15 reps)
Calves & Abs

Will do fasted cardio on off days as norm

Interested in still doing 2 sessions per day like I have been doing, what would be best to do on this split? Do the 5/3/1 in the AM after my first meal and then accessories later on?

Time is a resource I won’t lack come Monday onwards since I train in my garage and my source of income is from training people in it.

166

[quote]RATTLEHEAD wrote:

[quote]Koing wrote:
You look good mate but they are definitely going for a certain commercial/ model look. Your chest looked weaker but it’s looking fuller now. You are much leaner than all of the pictures you have posted of past winners, but they have fuller abs for sure.

Here is a guy I know:

http://www.google.co.uk/imgres?q=kevin+dixon+men's+fitness+cover&hl=en&biw=1199&bih=668&tbm=isch&tbnid=TODjBs3RVAw3OM:&imgrefurl=http://www.elliottbrownagency.co.uk/portfolio.asp%3Fentrytype%3DMen%26ID%3D1426&docid=-1CqKnrsneW3cM&imgurl=http://www.elliottbrownagency.co.uk/portfolio/kevin%252520dixon/kevin_dixon6.jpg&w=152&h=228&ei=YdyTUe-DCo6r0AWMg4GQBQ&zoom=1&ved=1t:3588,r:2,s:0,i:84&iact=rc&dur=1940&page=1&tbnh=182&tbnw=121&start=0&ndsp=16&tx=57&ty=100

He has done the cover for Mens Fitness and a few other magazines I think. He has model looks seeing as he is a professional model so has that down to a T. He is normally much leaner than the cover photo as well so it was surprising to see him in that condition. He stays pretty lean all year around due to modeling and commercial work.

Good luck man!

Koing[/quote]

Thanks for chiming in man, pretty nuts how significantly softer he was on the mens fitness cover. Really reinforcing conviction for reverse dieting into the the comp!

And of course, thanks for the well wishes, greatly appreciated![/quote]

It is definitely odd they went with a much softer look for the cover photo. But hey, their magazine their choices :stuck_out_tongue:

When is closing entry for the comp? I"m off to body expo today, pretty excited about it. It’ll be my first one of this type of thing.

Koing

167

[quote]Koing wrote:

[quote]RATTLEHEAD wrote:

[quote]Koing wrote:
You look good mate but they are definitely going for a certain commercial/ model look. Your chest looked weaker but it’s looking fuller now. You are much leaner than all of the pictures you have posted of past winners, but they have fuller abs for sure.

Here is a guy I know:

http://www.google.co.uk/imgres?q=kevin+dixon+men's+fitness+cover&hl=en&biw=1199&bih=668&tbm=isch&tbnid=TODjBs3RVAw3OM:&imgrefurl=http://www.elliottbrownagency.co.uk/portfolio.asp%3Fentrytype%3DMen%26ID%3D1426&docid=-1CqKnrsneW3cM&imgurl=http://www.elliottbrownagency.co.uk/portfolio/kevin%252520dixon/kevin_dixon6.jpg&w=152&h=228&ei=YdyTUe-DCo6r0AWMg4GQBQ&zoom=1&ved=1t:3588,r:2,s:0,i:84&iact=rc&dur=1940&page=1&tbnh=182&tbnw=121&start=0&ndsp=16&tx=57&ty=100

He has done the cover for Mens Fitness and a few other magazines I think. He has model looks seeing as he is a professional model so has that down to a T. He is normally much leaner than the cover photo as well so it was surprising to see him in that condition. He stays pretty lean all year around due to modeling and commercial work.

Good luck man!

Koing[/quote]

Thanks for chiming in man, pretty nuts how significantly softer he was on the mens fitness cover. Really reinforcing conviction for reverse dieting into the the comp!

And of course, thanks for the well wishes, greatly appreciated![/quote]

It is definitely odd they went with a much softer look for the cover photo. But hey, their magazine their choices :stuck_out_tongue:

When is closing entry for the comp? I"m off to body expo today, pretty excited about it. It’ll be my first one of this type of thing.

Koing[/quote]

Around about late June I believe, I hope the body expo was good, meet anyone good?

168

[quote]RATTLEHEAD wrote:
Around about late June I believe, I hope the body expo was good, meet anyone good?
[/quote]

Cool.

Body expo was sweet! Definitely going next year as well.

I met Dorian Yates, Flexatron, Ronnie Coleman, Matt Ogus and the other Gym Shark guys. Everyone was really cool and friendly. Listened to a chat with Gregg Plitt and he seemed very smart and knowledgeable as well as being open to any question that was being asked. You can see why he is as successful as he is.

Koing

169

[quote]Koing wrote:

[quote]RATTLEHEAD wrote:
Around about late June I believe, I hope the body expo was good, meet anyone good?
[/quote]

Cool.

Body expo was sweet! Definitely going next year as well.

I met Dorian Yates, Flexatron, Ronnie Coleman, Matt Ogus and the other Gym Shark guys. Everyone was really cool and friendly. Listened to a chat with Gregg Plitt and he seemed very smart and knowledgeable as well as being open to any question that was being asked. You can see why he is as successful as he is.

Koing[/quote]

Lucky guy.

I just need to make sure I win this contest so I can get free ticket invites to expos like Bodypower :wink:

170

[quote]RATTLEHEAD wrote:

[quote]Koing wrote:

[quote]RATTLEHEAD wrote:
Around about late June I believe, I hope the body expo was good, meet anyone good?
[/quote]

Cool.

Body expo was sweet! Definitely going next year as well.

I met Dorian Yates, Flexatron, Ronnie Coleman, Matt Ogus and the other Gym Shark guys. Everyone was really cool and friendly. Listened to a chat with Gregg Plitt and he seemed very smart and knowledgeable as well as being open to any question that was being asked. You can see why he is as successful as he is.

Koing[/quote]

Lucky guy.

I just need to make sure I win this contest so I can get free ticket invites to expos like Bodypower ;)[/quote]

The physique models have this in common
-sick delts
-huge arms
-cuts
-commercial looks

That’s what immediately came to me when I met the physique models.

Koing

171

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Weighed in at 164lbs today, looking a little softer but that can be expected considering i’ve been eating whatever i’ve wanted when I wanted the past 9 days, will be doing the same again today :slight_smile:

Not trained since Monday, will be starting again tomorrow along with the diet. It’s the final countdown!

Will be doing a 4 day split of 531 with the strength work, neural charge work and 15 mins of LISS cardio in the morning and then accessory work in later afternoon. Rest days will be LISS fasted cardio.

172

[quote]RATTLEHEAD wrote:
ALSO

I am considering starting 5/3/1 again this Monday, thoughts?

I was always gonna go back to it once I was back to gaining (just got a major man crush on it and my best results from it) and now that I am starting to reverse diet I feel like starting my first cycle.

Workouts will pretty much stay the same but with the strength work first obv and the split will look like;

Bench

5/3/1 Bench
Dumbbell Bench (10,10,10,15,20 reps)
Ring Dips (3 sets to failure cause i dnt have a weight belt yet)
Stretch Pushups ( 2 sets to failure)
Band Pushdowns (5 sets 10-15 reps)
Abs

Deadlift

5/3/1 Deadlift
TrapBar Dead (10,10,10,15,20 reps)
Meadows Rows/Dumbbell Rows (5 sets of 10-15reps)
Chins (3 sets to failure)
Barbell Curls (5 sets 10-15 reps) & Hammer Curls
Abs

M Press

5/3/1 M Press
Lateral Raises (3 sets 10-15 reps)
M Press (10,10,10,15,20 reps)
Rear Delt Swings (2 sets 30/20/10 reps)
Tricep Extensions (5 sets 10-15 reps)

Squat (Probably going to be front

5/3/1 Squat
Hamstring Curls (6 sets of 20-25 reps)
Front Squats (10,10,10,15,20 reps)
Lunges (2 sets of 10-15 reps)
Calves & Abs

Will do fasted cardio on off days as norm

Interested in still doing 2 sessions per day like I have been doing, what would be best to do on this split? Do the 5/3/1 in the AM after my first meal and then accessories later on?

Time is a resource I won’t lack come Monday onwards since I train in my garage and my source of income is from training people in it.[/quote]

On one or both of the pressing days I’d do a much higher volume of direct tricep work such as 10x10 band pressdowns 20-30 secs rest, dont worry about the light weight just focus on tons of reps and a huge pump.

173

[quote]RampantBadger wrote:

[quote]RATTLEHEAD wrote:
ALSO

I am considering starting 5/3/1 again this Monday, thoughts?

I was always gonna go back to it once I was back to gaining (just got a major man crush on it and my best results from it) and now that I am starting to reverse diet I feel like starting my first cycle.

Workouts will pretty much stay the same but with the strength work first obv and the split will look like;

Bench

5/3/1 Bench
Dumbbell Bench (10,10,10,15,20 reps)
Ring Dips (3 sets to failure cause i dnt have a weight belt yet)
Stretch Pushups ( 2 sets to failure)
Band Pushdowns (5 sets 10-15 reps)
Abs

Deadlift

5/3/1 Deadlift
TrapBar Dead (10,10,10,15,20 reps)
Meadows Rows/Dumbbell Rows (5 sets of 10-15reps)
Chins (3 sets to failure)
Barbell Curls (5 sets 10-15 reps) & Hammer Curls
Abs

M Press

5/3/1 M Press
Lateral Raises (3 sets 10-15 reps)
M Press (10,10,10,15,20 reps)
Rear Delt Swings (2 sets 30/20/10 reps)
Tricep Extensions (5 sets 10-15 reps)

Squat (Probably going to be front

5/3/1 Squat
Hamstring Curls (6 sets of 20-25 reps)
Front Squats (10,10,10,15,20 reps)
Lunges (2 sets of 10-15 reps)
Calves & Abs

Will do fasted cardio on off days as norm

Interested in still doing 2 sessions per day like I have been doing, what would be best to do on this split? Do the 5/3/1 in the AM after my first meal and then accessories later on?

Time is a resource I won’t lack come Monday onwards since I train in my garage and my source of income is from training people in it.[/quote]

On one or both of the pressing days I’d do a much higher volume of direct tricep work such as 10x10 band pressdowns 20-30 secs rest, dont worry about the light weight just focus on tons of reps and a huge pump.[/quote]

Sound, do you recommend doing the same for biceps but less sets? LIke defranco 21’s for three sets at the end to just get an obnoxious pump?

174

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My motivation for the next 6 weeks ha

175

^^^ Motivation?
He appears to be sucking his gut there…

176

[quote]tolismann wrote:
^^^ Motivation?
He appears to be sucking his gut there…
[/quote]

Yeah, motivation cause he’s fucking shredded and my original goal when starting lifting was to look exactly like that.

177

[quote]RATTLEHEAD wrote:

[quote]RampantBadger wrote:

[quote]RATTLEHEAD wrote:
.[/quote]

On one or both of the pressing days I’d do a much higher volume of direct tricep work such as 10x10 band pressdowns 20-30 secs rest, dont worry about the light weight just focus on tons of reps and a huge pump.[/quote]

Sound, do you recommend doing the same for biceps but less sets? LIke defranco 21’s for three sets at the end to just get an obnoxious pump?
[/quote]

Sure you could try that, but do the bicep work just before triceps or superset it in, -basically make sure you finish with maximum tricep pump (this will also help your bis/overall arm)

178

[quote]RampantBadger wrote:

[quote]RATTLEHEAD wrote:

[quote]RampantBadger wrote:

[quote]RATTLEHEAD wrote:
.[/quote]

On one or both of the pressing days I’d do a much higher volume of direct tricep work such as 10x10 band pressdowns 20-30 secs rest, dont worry about the light weight just focus on tons of reps and a huge pump.[/quote]

Sound, do you recommend doing the same for biceps but less sets? LIke defranco 21’s for three sets at the end to just get an obnoxious pump?
[/quote]

Sure you could try that, but do the bicep work just before triceps or superset it in, -basically make sure you finish with maximum tricep pump (this will also help your bis/overall arm)[/quote]

x2 on that. I split my bi/tri work but I always pump biceps on triceps day and vice versa. Really maximizes the pump in the area to stretch the fascia more. I know zraw also advocates this.

179

How big are your arms? Just wondering.

Koing

180

[quote]Koing wrote:
How big are your arms? Just wondering.

Koing[/quote]

There are pictures up?

Or do you mean specific measurements?