Zraw's First BBing Show

Training
262

[quote]JoabSonOfZeruiah wrote:

[quote]LoRez wrote:
Should have looked better before asking. Found this:

"Shoulder day

4 x 8-12 Front Dumbell press or Smith front press
4 x 35 partial lateral raises
4 x 35 rear delt machine "

Did you find that higher-rep sets worked better because of greater TUT? Did you try other approaches?

How high did you go with partial lateral raises?

Also, what’s your opinion on overhead presses?[/quote]
For a while I didn’t know you were making a parody in your shoulder thread even though me and a few others told you lol. He works with John Meadows so he would be doing something similar to this article.

Partial laterals and partner eccentric assisted machine lateral raises are great if you got a workout buddy. The key to the heavy swings is to hang them just right where the tension is kept on the appropriate delt whether doing lateral or rear delt swings.
If the rear delt machine sucks in your gym I just do the 4x35 with 10 pound dumbbells before finishing with this finisher.[/quote]

Thanks for the videos. I’d never seen partial laterals before. My mindset so far has been that John Meadows’ stuff is still too advanced for me. At this point I’m just trying to understand WHY it works, and it mostly seems to be heavy weights, explosive concentrics, slow concentrics, and high TUT.

I started with barbell overhead presses, then added a static hold at the top to increase the TUT (based on something I read), and now I’m temporarily out of commission with some shoulder pain. Not sure if it’s related. I’m just researching while I let it heal.

Based on the fact that this is a competition thread, I’m not sure whether this shoulder routine is “to focus on weak areas before competition”, or whether this is what built the mass in the first place.

So, zraw, if you were to just focus on building overall shoulder mass, would you even use overhead presses? Would you just stick to what you’re currently doing? Would you do something else?

(Sorry for the partial hijack. Also, sorry the parody wasn’t more obvious.)

263

[quote]LoRez wrote:

[quote]JoabSonOfZeruiah wrote:

[quote]LoRez wrote:
Should have looked better before asking. Found this:

"Shoulder day

4 x 8-12 Front Dumbell press or Smith front press
4 x 35 partial lateral raises
4 x 35 rear delt machine "

Did you find that higher-rep sets worked better because of greater TUT? Did you try other approaches?

How high did you go with partial lateral raises?

Also, what’s your opinion on overhead presses?[/quote]
For a while I didn’t know you were making a parody in your shoulder thread even though me and a few others told you lol. He works with John Meadows so he would be doing something similar to this article.

Partial laterals and partner eccentric assisted machine lateral raises are great if you got a workout buddy. The key to the heavy swings is to hang them just right where the tension is kept on the appropriate delt whether doing lateral or rear delt swings.
If the rear delt machine sucks in your gym I just do the 4x35 with 10 pound dumbbells before finishing with this finisher.[/quote]

Thanks for the videos. I’d never seen partial laterals before. My mindset so far has been that John Meadows’ stuff is still too advanced for me. At this point I’m just trying to understand WHY it works, and it mostly seems to be heavy weights, explosive concentrics, slow concentrics, and high TUT.

I started with barbell overhead presses, then added a static hold at the top to increase the TUT (based on something I read), and now I’m temporarily out of commission with some shoulder pain. Not sure if it’s related. I’m just researching while I let it heal.

Based on the fact that this is a competition thread, I’m not sure whether this shoulder routine is “to focus on weak areas before competition”, or whether this is what built the mass in the first place.

So, zraw, if you were to just focus on building overall shoulder mass, would you even use overhead presses? Would you just stick to what you’re currently doing? Would you do something else?

(Sorry for the partial hijack. Also, sorry the parody wasn’t more obvious.)[/quote]

Working with JM my program changes every week. Never the same exercises, never the same rep schemes, never the same order. Some weeks I do have overhead pressing, somedays I dont have any overhead pressing at all, somedays its mostly just overehead pressing. Remember that chest/shoulders are training together though and that incline and flat pressing will work front delt to some extent.

Before I was training DC and was ONLY overhead pressing for my shoulders (wether using dbs or machines or smith). My front delts were big… side and rear delts… not so much…

Even if im pre contest my current goal is to grow so im working out to grow. This will only change around 2-3weeks out, depending on where I am.

Ive had workouts where I was actually finishing with working the front delt and pre exausting side and rear first, some days I was doing side first then front then rear… it really depends…

Overall I’d say if you want big shoulders just make sure you hit all 3 heads. And doing front delt pressing DOES NOT hit the rear and side delt well enough.

And rowing DOES NOT hit the rear delt enough

264

[quote]zraw wrote:
Working with JM my program changes every week. Never the same exercises, never the same rep schemes, never the same order. Some weeks I do have overhead pressing, some days I dont have any overhead pressing at all, some days its mostly just overhead pressing.[/quote]

That’s interesting that it varies so much. That’s good to know. Does the overall volume seem to stay the same, or can you even tell with all the changes?

[quote]zraw wrote:
Overall I’d say if you want big shoulders just make sure you hit all 3 heads. And doing front delt pressing DOES NOT hit the rear and side delt well enough.

And rowing DOES NOT hit the rear delt enough[/quote]

Thanks for the info/insight.

265

Volume is pretty much the same every week but its separated in 3 phases

Phase 1 being lower volume
Phase 2 higher volume
Phase 3 will be lower volume with intensity sets on almost everything
Last 2weeks will be easier weeks to allow my muscles to fill up

266

[quote]yolo84 wrote:

[quote]zraw wrote:
So we upped my cals again a week after upping them lol… im still losing fat and gaining muscle… -_-

I was 193.6 last week on tuesday, im currently 196.2… I have more veins, they are bigger and overall im kinda leaner… lol[/quote]

Are you able to discuss your bicycle riding at all? Just ignore if no.
[/quote]

just so you know I sent you a pm… but it didnt go thru

267

720×960 65.5 KB

I just got done with my biggest Skipload ever…

8 poptarts (288g carbs)
355g gummies (325g carbs)
500ml monster (60g carbs)
260g low fat brownies (165g carbs)
6 oven baked panini white bread (200g carbs)
500ml monster (60g carbs)
4 low fat pancakes + 2 low fat waffles + 150ml maple syrup (225g carbs)
1 gatorade (40g carbs)
355g gummies (325g carbs)
1 mcdonal medium strawberry banana smoothie (Idk… 50-70 I guess)

~1750g carbs in 10 hours… lol

I feel so full now… my skin is tight around my muscles it seems

Sry for weird pic

268

so youe doing light heavies? good luck and you look fantastic!

269

[quote]zraw wrote:
I just got done with my biggest Skipload ever…

8 poptarts (288g carbs)
355g gummies (325g carbs)
500ml monster (60g carbs)
260g low fat brownies (165g carbs)
6 oven baked panini white bread (200g carbs)
500ml monster (60g carbs)
4 low fat pancakes + 2 low fat waffles + 150ml maple syrup (225g carbs)
1 gatorade (40g carbs)
355g gummies (325g carbs)
1 mcdonal medium strawberry banana smoothie (Idk… 50-70 I guess)

~1750g carbs in 10 hours… lol

I feel so full now… my skin is tight around my muscles it seems

Sry for weird pic[/quote]

Lol, nothing weird about that.
Just wanted to chime in regarding the delts > arms thingy: it adds to your overall aesthetics (and your arms aren’t small).

Once you got a handle on your hammies, it’s gonna be hard to beat you.

270

[quote]zraw wrote:
I just got done with my biggest Skipload ever…

8 poptarts (288g carbs)
355g gummies (325g carbs)
500ml monster (60g carbs)
260g low fat brownies (165g carbs)
6 oven baked panini white bread (200g carbs)
500ml monster (60g carbs)
4 low fat pancakes + 2 low fat waffles + 150ml maple syrup (225g carbs)
1 gatorade (40g carbs)
355g gummies (325g carbs)
1 mcdonal medium strawberry banana smoothie (Idk… 50-70 I guess)

~1750g carbs in 10 hours… lol

I feel so full now… my skin is tight around my muscles it seems

Sry for weird pic[/quote]
Looks like my breakfast! Great pic. Amazing physique.

271

Z, This thread gets 5 stars.

Please don’t drink diet soda. We want you healthy and sticking around here.

:wink:

272

[quote]Iron Dwarf wrote:
Z, This thread gets 5 stars.

Please don’t drink diet soda. We want you healthy and sticking around here.

;)[/quote]

Lol. x2 on both parts of that post.

273

[quote]myosaurus wrote:
so youe doing light heavies? good luck and you look fantastic![/quote]

Hey man! I was 197 this morning! Light heavies are 188-197 and middleweights are 176-187

Im really not sure where I will fall… I know ill be getting heavier as the prep goes… but i’ll still have water to drop

IN the end I dont care that much in which category im in I’ll just want to look my best cause the goal is to win the overall… not my class… (that sounds like im so full of myself, but really im not. Since its a novice show only the overall winner gets qualifier for the provincials 7 months later)

274

[quote]FattyFat wrote:

[quote]zraw wrote:
I just got done with my biggest Skipload ever…

8 poptarts (288g carbs)
355g gummies (325g carbs)
500ml monster (60g carbs)
260g low fat brownies (165g carbs)
6 oven baked panini white bread (200g carbs)
500ml monster (60g carbs)
4 low fat pancakes + 2 low fat waffles + 150ml maple syrup (225g carbs)
1 gatorade (40g carbs)
355g gummies (325g carbs)
1 mcdonal medium strawberry banana smoothie (Idk… 50-70 I guess)

~1750g carbs in 10 hours… lol

I feel so full now… my skin is tight around my muscles it seems

Sry for weird pic[/quote]

Lol, nothing weird about that.
Just wanted to chime in regarding the delts > arms thingy: it adds to your overall aesthetics (and your arms aren’t small).

Once you got a handle on your hammies, it’s gonna be hard to beat you.
[/quote]

Yeah I do think my delts being bigger than arms somewhat add to aesthetic on certain pose. But I think i’d need a bigger peak for me to look better on the back dbl biceps especially

My hammies have started growing pretty good since starting with JM im quite pleased with this, I honestly think they will catch up with the rest before the comp hah

275

[quote]ground control wrote:

[quote]zraw wrote:
I just got done with my biggest Skipload ever…

8 poptarts (288g carbs)
355g gummies (325g carbs)
500ml monster (60g carbs)
260g low fat brownies (165g carbs)
6 oven baked panini white bread (200g carbs)
500ml monster (60g carbs)
4 low fat pancakes + 2 low fat waffles + 150ml maple syrup (225g carbs)
1 gatorade (40g carbs)
355g gummies (325g carbs)
1 mcdonal medium strawberry banana smoothie (Idk… 50-70 I guess)

~1750g carbs in 10 hours… lol

I feel so full now… my skin is tight around my muscles it seems

Sry for weird pic[/quote]
Looks like my breakfast! Great pic. Amazing physique.[/quote]

Thats a big breakfast you are getting :open_mouth: I had a ~9K cal day

276

[quote]Iron Dwarf wrote:
Z, This thread gets 5 stars.

Please don’t drink diet soda. We want you healthy and sticking around here.

;)[/quote]

Thanks for the stars loll!

I dont get the diet soda part?! Did I write I was drinking that? I think I MAY be having 1/week :o

277

[quote]zraw wrote:

[quote]Iron Dwarf wrote:
Z, This thread gets 5 stars.

Please don’t drink diet soda. We want you healthy and sticking around here.

;)[/quote]

Thanks for the stars loll!

I dont get the diet soda part?! Did I write I was drinking that? I think I MAY be having 1/week :o[/quote]

Sorry.
It was a weak attempt at humor at the expense of our beloved Waylanderxx.

:-/

278

[quote]Iron Dwarf wrote:

[quote]zraw wrote:

[quote]Iron Dwarf wrote:
Z, This thread gets 5 stars.

Please don’t drink diet soda. We want you healthy and sticking around here.

;)[/quote]

Thanks for the stars loll!

I dont get the diet soda part?! Did I write I was drinking that? I think I MAY be having 1/week :o[/quote]

Sorry.
It was a weak attempt at humor at the expense of our beloved Waylanderxx.

:-/
[/quote]

OH LOLLL

I didnt make the connection

I wont drop out of the prep, even if I’m in the process of losing a kidney.

279

[quote]zraw wrote:

[quote]Iron Dwarf wrote:

[quote]zraw wrote:

[quote]Iron Dwarf wrote:
Z, This thread gets 5 stars.

Please don’t drink diet soda. We want you healthy and sticking around here.

;)[/quote]

Thanks for the stars loll!

I dont get the diet soda part?! Did I write I was drinking that? I think I MAY be having 1/week :o[/quote]

Sorry.
It was a weak attempt at humor at the expense of our beloved Waylanderxx.

:-/
[/quote]

OH LOLLL

I didnt make the connection

I wont drop out of the prep, even if I’m in the process of losing a kidney.
[/quote]

THAT’S THE SPIRIT!

280

720×960 58.3 KB

I think i gained a lot this week… my muscles look way more full/dense all over and it seems all my shirts are tighter lol… this will be fun.

Even if im growing, I think ill be able to make my waist look reallly small, esp on side shots

HEre is a quick mirror pic, ill be posting all mandatories like every week later today or tomorrow!!

281

Haven’t been here in a while… and then noticed this thread. You’re like human weed (in a good way, lol). Like the delts and small waist. Keep it up! =)