Zraw's First BBing Show

Training
61

[quote]zraw wrote:

[quote]Spidey22 wrote:

[quote]zraw wrote:

[quote]Spidey22 wrote:
Can you go into your training? Or is that with a coach as well?[/quote]

I can discuss training as much as you guys want, without any problem so feel free to ask if you have any questions. I dont consider myself a training expert by any means but will be happy to tell you guys what Ive been doing training wise if you want [/quote]

Yeah, if you’re using DC, it would be cool if you went into exercise selection. You said that delts have always been a strong point. Lats as well, because they seem pretty stand-out? What parts did you REALLY have to work hard to see growth out of. And will you be changing the training (like upping your range on RP sets) for the diet?

And for someone who just started using iso movements for your delts, they look pretty balanced to me.

Sorry for the barrage of questions. lol[/quote]

I had been using DC training for something like 2 years. Was on the two way split for a long time. As far as exercise selection is concerned, I never did anything too fancy really but its kinda hard for me to tell you anything specific as I changed some exercises pretty much every blast. It was a pretty standard DC 2way split though

I also tried the 3way split for 2 blasts, I liked it but didnt see much improvements on it tbh.

A few months ago I decided I wanted to switch to some kind of bodypart split. I tried blood and guts (hated it) and 2 months ago (IIRC) I decided to switch to a 5days a week bodypart split being

  1. Back
  2. Chest
  3. Legs
    4.Off
    5.Arms
    6.SHoulders
  4. Off

Exercises selections and rep ranges have been pretty much what Meadows talks about in his tnation article. The only difference is I decided to split chest and shoulders with two different days. I plan on continuing with this thru the prep

As far as bodyparts are concerned, I think my most problematic bodypart was biceps. They really sucked and now I think they are good and would look very good if I didnt have big front delts. Ill try to find an older picture for you to see
[/quote]

Thanks for the lengthy write-up. It seems a lot of you bigger guys are really loving Meadows stuff. Do you do a lot of cardio to stay that lean? Or just watch your diet/macros well?

62

[quote]Spidey22 wrote:

[quote]zraw wrote:

[quote]Spidey22 wrote:

[quote]zraw wrote:

[quote]Spidey22 wrote:
Can you go into your training? Or is that with a coach as well?[/quote]

I can discuss training as much as you guys want, without any problem so feel free to ask if you have any questions. I dont consider myself a training expert by any means but will be happy to tell you guys what Ive been doing training wise if you want [/quote]

Yeah, if you’re using DC, it would be cool if you went into exercise selection. You said that delts have always been a strong point. Lats as well, because they seem pretty stand-out? What parts did you REALLY have to work hard to see growth out of. And will you be changing the training (like upping your range on RP sets) for the diet?

And for someone who just started using iso movements for your delts, they look pretty balanced to me.

Sorry for the barrage of questions. lol[/quote]

I had been using DC training for something like 2 years. Was on the two way split for a long time. As far as exercise selection is concerned, I never did anything too fancy really but its kinda hard for me to tell you anything specific as I changed some exercises pretty much every blast. It was a pretty standard DC 2way split though

I also tried the 3way split for 2 blasts, I liked it but didnt see much improvements on it tbh.

A few months ago I decided I wanted to switch to some kind of bodypart split. I tried blood and guts (hated it) and 2 months ago (IIRC) I decided to switch to a 5days a week bodypart split being

  1. Back
  2. Chest
  3. Legs
    4.Off
    5.Arms
    6.SHoulders
  4. Off

Exercises selections and rep ranges have been pretty much what Meadows talks about in his tnation article. The only difference is I decided to split chest and shoulders with two different days. I plan on continuing with this thru the prep

As far as bodyparts are concerned, I think my most problematic bodypart was biceps. They really sucked and now I think they are good and would look very good if I didnt have big front delts. Ill try to find an older picture for you to see
[/quote]

Thanks for the lengthy write-up. It seems a lot of you bigger guys are really loving Meadows stuff. Do you do a lot of cardio to stay that lean? Or just watch your diet/macros well? [/quote]

Yeah well Evan (ebomb) and Chris Aleno (waylander) talking so much about JM stuff made me want to try it. It works great imo

I do cardio 5x/week currently, steady state, not fasted as it doesnt fit my schedule but it should be fasted.

63

[quote]zraw wrote:
Yeah well Evan (ebomb) and Chris Aleno (waylander)
[/quote]
Got one name right lol.

Your shoulder are literally nuts, look like they belong on 300lb guy on that side shot.

64

[quote]ryanbCXG wrote:
Damn those shoulders are nuts. They make your whole body look small [/quote]The shoulder in that photo is bigger than his head…

65

[quote]zraw wrote:
Chris Aleno (waylander) [/quote]

Lol - Man, people love to call this guy Chris!

66

Lookin’ good, Z!

Although your delts look great, I’m more interested in what you did specifically to bring up your weak areas.

Can we turn this into a “Zraw, How Do You Train?” thread?

:slight_smile:

Anyway, I think looking to Waylander for bringing up parts the last minute would serve you well. Of course your following Meadows’ advice is probably already on track.

67

Why your shoulders so big mister ?

Lol; good luck with your show brother.

68

[quote]jake_j_m wrote:

[quote]zraw wrote:
Yeah well Evan (ebomb) and Chris Aleno (waylander)
[/quote]
Got one name right lol.

Your shoulder are literally nuts, look like they belong on 300lb guy on that side shot.[/quote]

hahah I know way’s real name im just fucking with him. he got the joke

69

[quote]Iron Dwarf wrote:
Lookin’ good, Z!

Although your delts look great, I’m more interested in what you did specifically to bring up your weak areas.

Can we turn this into a “Zraw, How Do You Train?” thread?

:slight_smile:

Anyway, I think looking to Waylander for bringing up parts the last minute would serve you well. Of course your following Meadows’ advice is probably already on track.

[/quote]

I really dont mind mixing what’s talked about in this thread tbh

For my biceps all I can really say ive changed is that I wasnt really squeezing as hard as I could all along the reps, I think. More like going thru the motion while still contracting but not as hard as I could

Now I just squeeze the actual handle as hard as possible while flexing my biceps as hard as I can also. I use much lower weights doing this. I also realized I wasnt doing this on hams and chest either, and they could both use some improvments. (This I realized yesterday)

70

those shoulders are so big they dont look like they belong on your body LOL. how many direct side and rear delt exercises do you do now? do you do them before of after pressing? do you do them in the same way you spoke of above for biceps, squeezing throughout the rep?

i ask so many shoulder questions because my shoulders are my freakin kryptonite.

71

[quote]wannabebig250 wrote:
those shoulders are so big they dont look like they belong on your body LOL. how many direct side and rear delt exercises do you do now? do you do them before of after pressing? do you do them in the same way you spoke of above for biceps, squeezing throughout the rep?

i ask so many shoulder questions because my shoulders are my freakin kryptonite.[/quote]

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

Then I do 4 sets of shrugs and now added some hams work

Yes I do them in the same fashion that I do my biceps, but in the case of my shoulder I do it naturally. I actually think some people strong bodyparts are sometimes genetics yes but sometimes just better because they, without realizing it, have a much better mmc with that bodypart

72

So it looks like I will be working with JM starting 20 weeks out (first week of july)

:slight_smile:

73

[quote]zraw wrote:
So it looks like I will be working with JM starting 20 weeks out (first week of july)

:)[/quote]

Sounds great, man, congrats. That’ll be an amazing experience. Looking forward to seeing some awesome gains on an already awesome physique. Best of luck.

74

so jealous! Keep us in the loop with as much as you can!

[quote]zraw wrote:
So it looks like I will be working with JM starting 20 weeks out (first week of july)

:)[/quote]

75

JM’s the man. Would love to get to a stage where I could justify working with him. Expecting silly progress for you.

76

[quote]zraw wrote:
So it looks like I will be working with JM starting 20 weeks out (first week of july)

:)[/quote]

Wow, intense training by Meadows combined with excellent nutrition from Skip? Looks like you will be entering full-on God Mode here very soon. lol

77

[quote]Spidey22 wrote:

[quote]zraw wrote:
So it looks like I will be working with JM starting 20 weeks out (first week of july)

:)[/quote]

Wow, intense training by Meadows combined with excellent nutrition from Skip? Looks like you will be entering full-on God Mode here very soon. lol[/quote]

Hahah well I’m trying to get the most out of those next 20weeks and be the best I can be come contest day :slight_smile:

I know ive never been this motivated for something… in my whole life… I think…

78

The progress/knowledge that is and will be obtained through skip and JM. WOW is about all i can say. The progress will be amazing. Does skip advise on the supps as well? (not sure if you can answer on the open board or not)

79

[quote]ryanbCXG wrote:
The progress/knowledge that is and will be obtained through skip and JM. WOW is about all i can say. The progress will be amazing. Does skip advise on the supps as well? (not sure if you can answer on the open board or not)[/quote]

yes

80

My skipload looked like this for this week

10 rice krispies, 6 low fat waffles with about 200ml of maple syrup (lol), one big bag of oven baked chips, 355g of gummies, 1 gatorade, 2 x 500ml energy drinka, 500ml of orange juice and I finished with 2 big slices of pizza with a lot of fat in them too hahah.

About 1100g carbs if I estimate correctly