Romp3L's Training thingy magicky

Monday -Chest (this week)

5-6 sets bench press. 60kg(warmup),100kg,100kg,130kg,140kg,140kg,145kg.

4 sets incline fly's with 25kg dumb bells ,12 reps each

4 sets decline barbell presses. Slow negative and pause at the bottom.
50kg,80kg, 100kg ,120 kg.

5 sets maximum to get 100reps on cable fly's.
Light weight(but not too light )

Ill probably do some back tomomrow.


I am bulking now. Im on 11.8 % BF. My wieght is 220 lb or 101 kg.
-5:00-banana before training with no xplode before training.
Train
-after training- whey protein shake.
-7:30-200gram oats and 6eggs.
-12:00- 400gram steak and bread/pasta/rice/red and white beans.
-15:00- any carbs about a 100 grams and a whey shake.
-17:00- pure protein shake and whey shake with some carbs.
-20:00- 400gram steak and bread/pasta/rice/red and white beans.

That is my diet. I will take a pic of me now so u guys can see.
Will put up my training logness up 2moro.
Cheerz

Good on you RompL3 for getting the log up and running.

That's one pretty full chest work out. What does your split look like?

And as for the time you train I used to train in the morning not that early but early enough. Taking advantage of naturally high test levels or work comitments force you to hit the weights early doors?

Split meaning my resting and training days?

I go monday to saterday and rest Sunday. I dont like the 3 day or 4 day splits.

I sometimes train twice a day. To do traps and forearms and so on.

I train from 5:30 to 6:30 every morning and at night sometimes 19:00 to 20:00.

This works for me.
I picked up 29 kg in 2 months. Well i wieghed in at 71.2kg at the comp the 24/10/2009 and end December i was 100.1 kg's. Some Nice receptors i think i gots hahah.

You can say that again! How did you do in the comp? you look ace. Very ripped!!

Get some pics up were all dieing to see before and after.

Brawn wrote:You can say that again! How did you do in the comp? you look ace. Very ripped!!

Get some pics up were all dieing to see before and after.

I thinks me and u would make good training partners Brawn-a-saurus

My before is so bad man. I was gona put it up yesterday..had the flash in the hole and everything and i jus took a look again...was like
I really shy about that photo...
I will put it up tomorow.
I came 9th out of 16 guys i think. Wasnt too bad..My first year competing and coming 9th in WFF/WBBF in South Africa wasnt bad me thinks.
Im gona put a pic up of the morning before the show...FK i was Ripped. Dry like a bone. Even my six pack was vascular.

I liked call my gf over..*look there! Look THERE!* hehe.

But then sunday i was sooooo bloated OMG.

I trained legs last nite.
Leg press- Single leg press 12 reps left and then 12 right and then 12 togetha. about 180 kg.
Then single leg ham curls super setted with lunges 12 reps each leg.
Then Extensions- single leg 12 reps left and then 12 right and then 12 togetha.

Was enough for me. Saturday will be the squats and stiff leg deadlifts...argh gona be ROUGH.


Thanks alot btw Brawn respect

Calves
220kg standing calve raises- slow 12-15 ,then 60 fast reps. times 4 sets.

seated calve raises- 12 left leg,12 right leg; 10 together and then hold for 10 seconds,then 20 together and hold for 20 seconds.

superset'd seated with no weighted standing calve raises 30-40 reps fast.

Leg press machine toe preses drop set- start on 240kg 12 reps,then 200 12 reps,then 160kg 12 reps,then 120 kg 12 reps and then 80 kg 12 reps.

Cheers

Looking at your calves session I doubt I would hack being your training buddy.

9th out of 16 is great. I would love to compete one day but the way I'm going it would have to be in the over 50's. lol

Great work RompL3. Keep up the good work.

Have you got any goals or comps in the pipe line

Brawn wrote:Looking at your calves session I doubt I would hack being your training buddy.

9th out of 16 is great. I would love to compete one day but the way I'm going it would have to be in the over 50's. lol

No man i seriously doubt that. I got a comp 31 July or 31 June 2010. At a casino in Welkom south africa. Im gona start dieting start April.

Im gona compete in 4 or 5 competitions and then the SA Champs and hopefully World champs.
My Back workout last nite was:
Deadlift - set 1 - 200lbs 12 reps
set 2 - 330lbs 12 reps
set 3 - 374 lbs 8 reps
set 4 - 418 lbs 8 reps
set 5 - 440lbs 4 reps

Then chin ups. 4 sets 8-12 reps
Then lat pull downs 12 reps 4 sets.

Then home and raw egg and milk and banana mix. yummy o and some cinnamon.

The 3 days off this long weekend was nice.

Did chest yesterday with stomach.

5 sets cable flys: set 1 -warmup of 15 reps light
set2 - medium weight 12 reps
set3 - heavy weight 12 reps
set4 - heavy weight 12 reps
set5 - full stack 8 reps

flat dumb bell presses 4 sets superset with push ups of 12 reps. 40 kg db's.

Incline barbell presses start with 50kg 1 set,then 70kg 3 sets.
Then drop set of 70 to 50 to 30 to 10 kg going for 7 reps each.

My chest was finshed after that crazyness.
4 sets of cable pull downs crunches for stomach superset with leg raises 30 reps each.
Went home and had my 8 eggs,milk mix before a steak.

Regards

Im getn really over this whole bulking thing. Wana start the diet and jus go with it.
I feel tired and restless. Ok, anyway, Did biceps and Hammstrings last nite..

Preacher curls 110 lbs 4 sets with 1 warmup set before hand.

Then ulternating dumbell curls with first 44 lbs then 57 lbs 8 reps each of 4 sets. Then last set was a drop set to 33 lbs.

Cable curls. 4 sets full stack plates 12 reps ,pause then 8 reps.

Sinlge leg curls .heavy 12 reps.

Lying leg curls 4 sets 12 slow light weight reps.

Watching the girls do their pre competition posing and so on and then left.

Romp3L wrote:

Watching the girls do their pre competition posing and so on and then left.

Next time your in tell them to pop online and check out

www.truly-hench.com Bodybuilding forum

Its about time we had some female input!

Then im gona have to remove my before and after pics.lol.

But I will drop the sites name. See if they are interested. Jus beware they all have boyfriends or are already married.
They are fun so maybe they would join.

Salute

Told that too my friend at the gym yesterday..omg he laughed. He was standing ,doing a front lat spread(like he always does,very strong pose for him), and i said that behind him.he laughed so hard. ..

Did triceps yesterday.

Started off with a compound set:

tricep cable push downs; 12reps,hold 12seconds,8 reps,hold 12 seconds and then 4 reps. 4 sets
Compounded with:
Dips 15 reps each set.

Single arm tricep pull 4 sets,12 reps and super-seted with over-head extensions of 8 reps very heavy and 12 second pause after every set.

That was the short and sweet and my triceps still hurt like hell.

Regards

I thought i was gona take this week off,but i coudlnt...anyway,this is what i did.

Squat 6 sets
Start on 60kg 15 reps
then 100kg 12 reps
then 130kg 12 reps
then 160kg 12 reps
then 190kg 10reps
then 130kg 8 reps
then 60kg again 15 reps,legs close together
Then i got my peace and LEFT. xD
Just did that. For this week im going big compound movements because its my last week on the bulk.
Regards

Romp3L wrote:

Brawn wrote:Looking at your calves session I doubt I would hack being your training buddy.

9th out of 16 is great. I would love to compete one day but the way I'm going it would have to be in the over 50's. lol

No man i seriously doubt that. I got a comp 31 July or 31 June 2010. At a casino in Welkom south africa. Im gona start dieting start April.

Im gona compete in 4 or 5 competitions and then the SA Champs and hopefully World champs.
My Back workout last nite was:
Deadlift - set 1 - 200lbs 12 reps
set 2 - 330lbs 12 reps
set 3 - 374 lbs 8 reps
set 4 - 418 lbs 8 reps
set 5 - 440lbs 4 reps

Then chin ups. 4 sets 8-12 reps
Then lat pull downs 12 reps 4 sets.

Then home and raw egg and milk and banana mix. yummy o and some cinnamon.

hey hit me up with your diet and cycle I would love to try and help I am sure a committed guy like you would love some of the tricks me and my brothers use ( not trying to tell you what to do just want to help) I need your height and weight and how many weeks out are you and do you need to make a certain weight or is it open. plus two things i would start right away are waxy maise after workout then 20 min later protein shake and get some good BCAA supplement it is awesome for supporting muscle mass while dieting

What is waxy maise and is it avalibul in the uk? I've never heard of it.

its basically just plain dextrose

Sorry if I'm being dumb but what is dextrose?

hey hit me up with your diet and cycle I would love to try and help I am sure a committed guy like you would love some of the tricks me and my brothers use ( not trying to tell you what to do just want to help) I need your height and weight and how many weeks out are you and do you need to make a certain weight or is it open. plus two things i would start right away are waxy maise after workout then 20 min later protein shake and get some good BCAA supplement it is awesome for supporting muscle mass while dieting

Im gona drop in the elite form.

Regards

Brawn wrote:Sorry if I'm being dumb but what is dextrose?

Dextrose: Better known today as glucose, this sugar is the chief source of energy in the body. Glucose is chemically considered a simple sugar. It is the main sugar that the body manufactures. The body makes glucose from all three elements of food, protein, fat and carbohydrates, but in largest part from carbohydrates. Glucose serves as the major source of energy for living cells.

Regards

Cheers mate! I didn't have a clue either.

Yesterdays training as I am dieting down.

Shoulders-
cable side lateral raises 5 sets 12 reps
cable front lateral raises 4 sets 12 reps and 1 more set being a drop set
Shoulder presses barbell. 12 reps 4 sets and 1 more being drop set
Rear lateral raises 4 sets 12 reps

20 minutes on the treadmill 7 min jog,7 uphill walking and the rest normal walking

Regards

The diet is taking its toll today.. this is what i did yesterday.

quads and hammies.
free barbell squats starting at 80 kg and working my way up to 170kg.
did 7 or 8 sets.
Single leg ham curls.4 sets ,12 reps,pause for 12 secs,8 reps,pause for 12 secs,4 reps being an individual set.

I was so tired last nite...diet is wearing me thin. Need some energy pills..

Regards

Romp3L wrote:The diet is taking its toll today.. this is what i did yesterday.

quads and hammies.
free barbell squats starting at 80 kg and working my way up to 170kg.
did 7 or 8 sets.
Single leg ham curls.4 sets ,12 reps,pause for 12 secs,8 reps,pause for 12 secs,4 reps being an individual set.

I was so tired last nite...diet is wearing me thin. Need some energy pills..

Regards

Lol early days are hard graft as you well know! Give it a week and you will feel a bit better before the real hard work starts.

Keep us all posted.