Time To Grow (pics pg16)

Nothing to really up date today. I'm going to be on a combi-lift refresher today so will be nice and cold outside!!!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK

I'm going to be on a combi-lift refresher today so will be nice and cold outside!!!

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Hi Rack,

Sorry I have not been in often of late.

Your training looks to yeild some magic, the gains look great and your recent picture as per my facebook comment, shows quality mass on display!

It seems to me you are on the right path and that it will take you all the way to your first comp aslong as you fend off the mind games/selftalk.

I believe next year will be your best yet.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

@Jedi, If something like that happened on this course I'd get shot lol

@Valhalla, I'm pretty sure there should be a decent frame under all the mass.  I'm far bigger now than I was last time this weight was reached.  There's a lot to be carved away though so the next 7 and a bit weeks an't come fast enough.  It's strange as I'm now very very curious to see just what does lay beneath all the extra padding.  Also what weight I'll be just before the prep starts is anyone's guess.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

now then mate, hows it going?  whats the weight now?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Things are going ok cheers buddy.  Need to get cardio going again though (see below)  Weight on monday morning was 17st 6lb but there was a lot of water and bloat from the bday weekender.  Got 7 and a bit weeks until prep starts now so god only knows what weight I'll end up at, I'm not even eating that much LOL!

Another night of broken sleep and silly dreams. I kept waking up wet through with sweat. It was like I was on DNP......
Gotta pick my cardio back up too, have let it slack the last week and a bit so need to get right back on it.

Chest and bi's later although due to it turning cold my elbow has a little ache/cramp in it, shouldn't affect performance though.

Also been doing a little posing practice as of late, and not the kind I usualy do on a night out. My left shoulder always sits slightly higher than my right (from years of carrying a ruck sack on one shoulder thinking I was cool), so really looking to keep them flat. After only a few mins of keeping everything tight and trying to fid how best to stand I was starting to feel drained, hats off to those who have done it as I never realised just how much effort it takes. I'm glad I've started touching on it now as the more practice I get the better I'll be!
Been trying to pick out posing music for my show, got 3 in mind at the min;
Prodigy - Omen
Prodigy - Warriors Dance
Sub Focus - Rock It

The last one is a little out there but it starts off pretty slow and I think could work well. With all the tunes they have really solid beats and I keep going through where to hit poses and how the transition them. Not the safest way to drive though lol.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Hey RACK,

I must say I love your song choices, The Prodigy have been a firm fave of mine since I was a snot nosed little wanderer listening to Experience and Music for the Jilted..  I would advise checking out the Invaders must Die Remixes + Bonus Trax CD. It contains some cracking Remixes of the tunes you listed! A must for any Prodigy fan!

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Those highlight beats on the subfocus would work well if you time the poses to match.

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Thanks mate, I'll check them out later at home.  The omen is still a firm fave at the min as the beat in it comes in 3's (if that makes sense...) so I can hit poses in stages, showing every bit of the transition.
Also with warriors dance, it has kind of sub-beats then the big "BOOM" where a pose would be hit.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

@Jedi, my thoughts exactly mate.  I was thinking of using the slow section of the tune to walk onto and start then putting in a rewind/spin back effect or possibly a transformers noise before going into the fast part of it.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

hmmmm thought of pendulum's remix of voodoo people?

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That was another one I'd thought of.  Also Pendulum's Propane Nightmares or possibly Slam.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Not sure if Pendulum do a remix of "Smack my b1tch up" too.  It's good whoever does it as there's a part with no beat what so ever just to woman doing vocals then it builds up and goes mad.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Chest and Bi's
Pec deck 85kgx8,8,8
Smith Incline press 70kg x 10, 80kg x 8, 90kg x 6, 40kg x failure
Flat DB press 27.5kg x 10,10,10,10
Dips - BW x 6,5,5

Seated incline DB curl 17.5kg x 10,9,8
Standing EZ curl - 40kgx8,8,8
30's on cable - 30kg

Well pleased with the session, got a lot of comments about looking "massive" in the gym too, this pleased me!!! Elbows were aching on the dips but not bad enough to give in after the first set.
Feeling a little drained now but got an easy afternoon at work. As soon as I get home I'll be walking the beast know as Murphy, I'm sure he's been in my "special draw" as he's filling out more than me!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK


Not sure if Pendulum do a remix of "Smack my b1tch up" too.  It's good whoever does it as there's a part with no beat what so ever just to woman doing vocals then it builds up and goes mad.

That sounds wicked, is it on youtube??

Glad to hear you're more positive now pal, you have added some great mass, keep at it and you'll be a monster in 7 weeks.

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What about Rob D - Clubbed To Death?? Or would that be too slow?

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big weight there mate, id love to hit that kind of of season weight, wonder how quick you would balloon if you ate the same diet as me!

me and you are total opposites in terms of gaining and losing weight!  if i had a heavy weekend (which i dont anymore, i vary rarely even drink) i would probably be 6-7lbs lighter not heavier! 

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Mate what BF% you at now?

You have some good weight buddy just remain focused as everyone has said and it will all come good.

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@ Tuffy, I think it was on one of the minsitry mash-up albums, either 2007 or 2008, it's one of the last tracks on disc 1.
I'll have a listen to clubbed to death when I get home.
 
@ Dazc, I can put weight on stupidly fast, still not sure if it's a blessing or a curse????  I prob had an intake of 4000kCals when I first got back from holiday and put 8lb on in about 10days.  It's as soon as I have carbs, I've got proper moonface at the min.  God only knows how much I'd swell if I was eating the same as you lol

@ Taz,  I had my bf% checked for my works medical the other week and it said about 17%, I know for sure this is BS.  I'm prob mid 20's or there abouts.
The focus is getting easier now as I'm counting down each day to prep starting.
 
I'm going to be mailing Paul soon to see what things I'll be needing for the prep so I can get everything in order to hit the ground running.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

@Tuffy, search for "smack my bitch up" sub-focus remix.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

As to putting weight on stupidly fast ,i am in the same boat its taken me 2 week to put on 10 kgs ,so i am were i was when i started cutting up 14 weeks ago.

I think you will have to stick to your man's plan like glue ,you will be in for a shock as to how little and what your body actually needs  food wise to loose wight.

Remember when cutting,You have a mind set ,you mind is telling you one thing, (eat you need food ,go on feeeeed me!!! ) this is were the battle is .

You start having a little pic here and there or a little blow out of an evening when you feel like hitting the sweet tin.

You look for a reason to eat, i need some sugar because 
I am getting small.
I am going hypo (which can happen for real).
I have been good all day its ok ,just one.
There is a whole list of ways you will think.
And don't go hitting the beers!!! You have been told

Daz

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

Thanks for the pointers mate.  I'm a lot better when I'm cutting, far more focussed.  It's when I'm eating more that I want more, and then the beers flow too, although only had a proper drink last weekend so not too bad.

I intend to do everything Paul says, I've seen the results he's had with other people and I'm not going to let myself, him or all those supporting me down.  Once I see results coming I'm like a man possessed.  I can count on one hand the amount of alcohol units I had before holiday this year when cutting, so for the show I'll be even more strict.  I want everyone to look and know I've put the work in

Woke up earlier with a mahoosive shock, brown all over the bed! After the initial split second WTF!!! I remember the VIP had a spray tan. Morning Cardio was done, and was far better than walking the dog, although he wasn't too impressed when I told him to get out. I didn't want to warp his fragile little mind lol!

There must have been a draft or something last night as I have a very stiff upper left side of my back, not good as it's getting trained at lunch. Hopefully it'll loosen off.

On another note, just booked Tiesto tickets for when he's in Sheffield! I'm well excited!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Tiesto ,you lucky man, i am an old school and new school raver.
Daz

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

Read on this next post mate, might have some spare tickets lol

Back/Rear delts and traps and calf’s:
Wide grip pull downs - Pg16 x8,8, P19x4 Pg14xfailure
Bent over BB row - 90kgx8,8,8,8
Partial dead lifts - 120kgx8,8,8 (had to leave it there)
Close grip pull downs – Pg14x10,10,10

Bent over DB raise - 12.5kgx10,10,10,10
Reverse peck deck - 55kgx10,10,10,
Seated DB shrugs - 35kgx10,10,10,10,10,10

Standing Calf Raises - P14x10,10,10,10,10

Ok session but ended in a fit of rage at my brother and vip. Turns out I now have 2 lots of Tiesto tickets and I'm going to have to front a good few £100 out to get it sorted. Not sure if the VIP is talking now and to be honest not too fussed! Looks like I picked the wrong weekend to stop drinking!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

its only a few tickets mate, im sure you will be able to sell them on, no big deal! 

drinking at weekend wont help, so stay off the booze and stick to the diet!  If the arguments or whatever are doing your head in, then do something totally different, get up early on sunday, head out somewhere with the dog and do a load of miles! 

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Where in Sheff is Tiesto playing mate and when??

Oh and also how much are the tickets?

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Rack your as bad as me for drinking the pop.........

Those reverse peck deck look strange.
 
Why you do the seated db shrugs as opposed to standing bb? Does it hit slight different muscle groups or do you just prefer them? 

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@Dazc, no drink was done mate, was far too ill.  As for the ticket I think I've already got rid of them.
 
@Tuffy, not sure about the spare tickets as someone got them for me so gotta wait and see where they are in the arena.  It's in march at the sheffield arena, so should be a good big show.
 
@Taz, I must admit I've got a thirst for the pop again but managing to keep it under control. 
The pec deck looks strage but you can really feel it on the rear delts.
As for the shrugs, I'm not sure, it's just what Paul told me to do.
 
Bit of bad news I'm afraid.  Been taken quite ill so won't be on much in the next week or so til I'm recovered.  I'm trying to keep as much food down as possible but there's defo no training going to be happening.  In a way I'm glad it's happened now before prep has started.  The bloat from my bday weekender has gone and so has all the water, weight back down to the 16st 11lb mark (although I'm still saying I was over 17st for end of Nov lol).  Here's a quick pic of how I'm looking, not too bad to say a good 3-4 stone has got to come off

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ignore how much has to come off mate, it just messes with the head!
 
hope you feel better soon

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Weight is just a number mate, the few lb's I put on last week were just water.  Just going to take it easy and get all recovered for the prep

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

i hope you feel better soon mate.

Is the VIP looking after you?

thats a proper bruise on your arm mate!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Hi RACK

I read in one of your old journal you tried Gaspari Mitotropin.

What did you think of it? Is worth trying?Did you get any side effects?

Appreciate any advice you can give.

Cheers

Feeling human again, Mr Rack?

Yep.....I'd also not worry TOO much about unwrapping that parcel come cut time......there's always the 5am cardio for nutters club to assist you!!!

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@Westy, I've sent the VIP away as I don't want her getting poorly too.  I get full sick pay where as due to her having her own business is she's off, she's skint
 
@Dazc, oh yeah it hurts like foooook to, did it while hard at work.
 
@DC77, Mito is a very good supp.  If you follow the diet it comes with too expect some decent results.  Side were loss of apetite and very bad goitre (swollen thyroid) which is very annoying.
 
@Chrissie, still feeling like I've had the stuffing knocked out of me Miss G, better than the other day but a long way from 100%
I seriously can't wait to get my membership card back for the crazy cardio club

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Sorry to hear you've been struck down mate.
Not that it is a massive amount of consolation but December is definitely the best month to lose if you've got to lose one. All that d1cking about with gym times and juggling with night's out usually means at least 2 weeks get lost anyway.
Get well soon.
sexy nursey : )

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

RACK
 


@Taz, I must admit I've got a thirst for the pop again but managing to keep it under control. 
The pec deck looks strage but you can really feel it on the rear delts.
As for the shrugs, I'm not sure, it's just what Paul told me to do. 
 

Its never easy controlling the pop drinking lol!!!! Iv got a works doo on Friday and although I have the best intensions Im sure they will al go out the window at around 9pm ish.
 
Ya it looks like its gona work some funny muscles.
 
Im gona give them a bash tomorrow and see how I get on with them.
 
Ps get well soon and lmao at ninja's nurse.

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Hope you're back to 100% soon mate

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hope u start t feel better soon fella!
get it out of ur system and then get back to the grind matey! :-)

  

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Hi mate, though I'd better pop in and cheers for the links. Hope your feeling better soon theirs some nasty stuff going around. Josh has been mega ill.

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