Time To Grow (pics pg16)

RACK
I'm bigger now than at 17st at the start of the year, so some size must have been put on.

Good times.

I always wondered why you trained at lunch. Good move if the gym gets packed later. It has been getting increasingly busy at ours lately and it is only then that you realise how shat this is. Having to stand and watch whilst someone takes 3min between sets of squats with this sort of depth  \  -can make you want to start punching people. On the other hand the recent influx has also boosted cardio perving opportunities so you know; every cloud etc

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


Link to training partner's blog
Mark Jackman and The Great Right Hope

Good times in that progress has been made mate yes

bad times I look like this


I used to train after work but it's the same at every gym around here, as soon as it hits 5pm they just get rammed.  I like to have as little rest as poss between sets/exercises to keep intensity up and at lunch time I just about have the gym to my self/

I do miss the perving though as the only bit of flesh I see in my gym is theough the rips in the ball sack area of my work jeans!

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u train in jeans???
keep it up fella.. dont let the head drop..

My Youtube Vids

The MRM Way

It depends on what ever I'm working in.  Usual work get up is either jeans or cargo trousers and a black polo shirt.  I put a clean shirt on every day so swaeting in the gym isn't really an issue.  Plus it saves me a good few mins not messin in a changin room.

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RACK
 

but it's the same at every gym around here, as soon as it hits 5pm they just get rammed. 

 
Err Bruno's

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

LOL!!  Not drove near it for a while.  I know a fair few who went there go to Steelworks now.

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It seems like you're reaching the same stage I did a few months ago. I too got fed up of carrying fat, I had never cut before, just tried to get bigger without gaining too much fat which led to little progress.

I have been carb cycling for about 6 weeks now but I have been doing am CV and dropping fat slowly without losing any muscle all year and I must admit I am a lot happier with my physique. I am nowhere near how trim I want to be and will keep going until I get there and then the plan is to lean bulk and never let myself get fat again.

By the way you talk / post on here, it does seem like you feel the same about your physique as I did with mine. With that in mind I think you should go for condition. Lose the fat until you are happy and then build some muscle, keeping yourself in good condition.

You may lose strength but the goals change and progress is seeing the fat drop off to reveal the muscle you have underneath. Plus you then get to build your lifts back up over time

My Progress Journal

PB's:
Squat - 160kg x 6
Deadlift - 220kg x 4
Bench - 140kg x 6

Good post tuffy, yeah my head goes all over with how I look at the min. It's a necesary evil though to get a bit fatter.

Good news has come tonight as I've managed to get someone to cover sunday so me and the VIP are off to the finals on sunday where I'll be meeting up with Paul for a chat.

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Up late again this morning but cardio was done this time. Will be training chest and bi's later.

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westy19


Hello mate i know how you feel, after getting as lean as i did for my holiday, i don't like the fact i am getting fatter, i am just keeping in mind that in 6.5 weeks i will be starting to cut for my comp, so i am just going to enjoy the food, and i can handle the fact i know i am fatter than i want to be.

It may be worth asking Paul when you will start cutting as then yopu know how long you have to put up with the extra fat!!

forddee
 
Dam thats a lovely per of 28's .
Going back a few posts, 5.9 so am i ,but i was sure you and IB was taller than me? or am i getting old
Daz

Sorry chaps as I missed your posts.
@Westy, I'm meeting up with Paul on sunday so will let you know what gets said as soon as I get back from the finals.
 
@Forddee, I was prob wearing my CAT boots that day mate so they gave me that extra inch lol
 
Right, I'm off to train Chest and Bi's, how lucky for this session to drop on a friday

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Chest and Bi's
Pec deck 90kgx10,10,10 (same)
Smith Incline press 75kg x8,8, 80kg x 4, 40kg x failure (less weight and reps)
Flat DB press 35kg x 8,8,8,8 (same)
Dips - BW x 8,8,8 (same)

Seated incline DB curl 20kg x 8,8,8 (up weight)
Standing BB curl - 35kgx10,10,10 (up reps)
30’s - with 30kg on cable (same)

Really not sure what to say about the chest???? Every other body part is making decent progress apart from this. I just seem to have no strength to it? I'm still working it hard and it feels great right now, but just lacking strength. I'll have a word with Paul about it.

Will be training tomorrow as I'll be at the finals sunday so won't be back at the gym til tuesday to restore the usual training order.

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Surely the idea behind doing the pec deck first is as a pre-exhaust?
This means the rest of the workout is bound to be a bit down if judged purely for strength
...which doesn't mean it doesn't do the job on your chest.

I'd ditch the pec deck personally, just because I don't rate the pec deck. Then I'd try and smash those inclines and flat dumbells up a lot more, then do some variation of dumbbell fly to give the triceps a breather before cracking into the dips.
Not that you were asking

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


Link to training partner's blog
Mark Jackman and The Great Right Hope

I hear you loud and clear mate.  Paul put the pec dec first purely to pre-exhaust and it defo does the trick.  Who know's what will be changed after our chat sunday.

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RACK


Nice!!!  I've still got the 323i coupe.  Just looking for a 325i manifold for it though as it adds 20bhp at the wheels, keeping it for a while as I'm wanting an E46 M3.

Do it 20bhp for a nice easy bolt on mod sounds a good idea to me.
 
Iv played with my Scoob a little netting me around 350bhp and 390lb torque. Big grins is what I get when I driving it lol!!!

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Hi Rack, had a good read through, good journo mate.

I'm bulking at the moment and it is a nightmare getting past the excess fat round the belly, I think you just got to keep it in check best as you can, but don't stress about it.  I got fitted for a suit in March, got to wear it again next month, tried it on last night..not a hope in hell, couldn't get my arms past a crucafix postion and could bearly get the trousers on my missus was going mental! I couldn't stop laughing, don't think it helped.
 
Oh just a comment on the fasted cardio my missus goes out at 05:30 and her weight/fat loss has been unbelivable.

IN THE MIDDLE OF DIFFICULTY LIES OPPORTUNIY

Journo

Last word from me on this fasted cardio thing as it's so unfair for me to spam the lads Journo with this topic.  Yes I dare say your Mrs weight loss as been unbelievable but note the term "weight loss", what RACKS after is fat loss and even when James was advocating this form of cardio he used to stress "fasted but with whey in water" or you could even use branch chain amino's as this would also have the same effect. Below is a quote from Will Brink who's had article after article published in all the leading Magz and frequently writes for Muscular Development:

I'm not generally a fan of fasted cardio personally and see it often cost too much LBM. At the very least, getting some LBM sparing protein before exercise - in the form of BCAA rich whey - regardless of exercise type, is essential in my view for maintaining the all essential LBM; assuming losing fat while maintaining LBM is the goal, which is always should be....

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

@Taz, that thing must fly mate!  I must admit I do miss the rush of the Imprezza and for the money is was a fantastic car!!
 
@Crying Freeman, thanks for popping in mate.  I think the cardio thing is really person specific, it works for some and not for others.  See below about how I've got on this last week and you'll be as confused as me lol
 
@Oasis, good point mate, many people do say to add a little whey in water before to spare LBM.
 
Onto today, got up early and did a bit of a half assed session at the gym, not felt well since yesterday afternoon and felt rough today.  Sooooo glad I drove last night.  Thought I'd get weighed to see what the results of a full week's added cardio did.  The result was a 6lb gain, so I'm now sitting dead on 16st.  This didn't have the usual spitting of the dummy out reaction though, instead I just had to chuckle about it
 
Back/Rear delts and traps and calf’s:
Wide grip pull downs - Pg15 x10,10, P16x8 Pg12xfailure (up reps)
Bent over BB row - 85kgx10,10,10,9 (up reps)
Partial dead lifts - 125kgx8,8,8,8 (up reps)
Close grip pull downs – Pg14x8,8,8 (same)

Bent over DB raise - 12.5kgx10,10,10,10 (same)
Reverse peck deck - 50kgx10,10,10, (same)
Seated DB shrugs - 37.5kgx10,10,10,10,10,10 (up weight)

Standing Calf raise Pg16x20,20,20,20,20 (same)
 
Can't wait to see Paul tomorrow and see what he says

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nice to meet you today mate, shame i didnt spot you again, but i had to get off pretty sharpish after the show to pack my things at my lasses before the drive home

bicep reattatchment surgery recovery journal
no shows this year :-(

Ditto that meeting Rack in the flesh does not disappoint.
Forgot the thumbs-up-gunz pic though
...gutted

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


Link to training partner's blog
Mark Jackman and The Great Right Hope

@Dazc, was a pleasure mate.  I saw you outside during the break but think you were talking to Kitty so I went off for a cheeky subway.  You're still looking in fantastic shape too.

@Jedi, I did give the thumbs up when I spotted you lol.  Was great to finally meet you after all this time buddy and you are indeed a top chap!  And still say you look bigger than 12 and half st!
 
Went to tha finals yesterday and had a top day out. The VIP was jumping out of her seat cheering, she actually has the quote of the day with "God damn! I fooking love muscles!" She's all fired up about seeing IB on stage as she gets to cheer for someone up there LOL!!!

Met up with Paul right at the end of the show and he's completely put my mind at ease. Told me not to worry and let him handle it. My pre-comp prep is starting mid January and I'm well excited about it. Rest day today and back into the gym tomorrow.

NABBA NE Comp Journal
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