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    Romp3L's Training thingy magicky

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    Romp3L

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    Romp3L's Training thingy magicky

    Post  Romp3L on Mon Mar 15, 2010 10:48 am

    Laughing
    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 Razz )

    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
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    Admin
    Admin

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    Re: Romp3L's Training thingy magicky

    Post  Admin on Mon Mar 15, 2010 11:35 pm

    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 Cool 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?
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    Romp3L

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    splitting

    Post  Romp3L on Tue Mar 16, 2010 2:34 pm

    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 Cool hahah. Very Happy
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    Brawn

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    Re: Romp3L's Training thingy magicky

    Post  Brawn on Tue Mar 16, 2010 3:32 pm

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

    Get some pics up were all dieing to see before and after.
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    Romp3L

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    Arigato

    Post  Romp3L on Wed Mar 17, 2010 5:21 pm

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

    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 Very Happy

    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 Shocked
    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!* Razz 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.

    Very Happy
    Thanks alot btw Brawn pirat respect
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    Romp3L

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    Wednesday nite training log

    Post  Romp3L on Thu Mar 18, 2010 12:53 pm

    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 Laughing
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    Brawn

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    Re: Romp3L's Training thingy magicky

    Post  Brawn on Thu Mar 18, 2010 10:10 pm

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

    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
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    Admin
    Admin

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    Re: Romp3L's Training thingy magicky

    Post  Admin on Fri Mar 19, 2010 1:33 am

    Great work RompL3. Keep up the good work.

    Have you got any goals or comps in the pipe line Question
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    Romp3L

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    Doubt that

    Post  Romp3L on Fri Mar 19, 2010 11:14 am

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

    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. Laughing
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    Romp3L

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    Took 3 days off...nice

    Post  Romp3L on Wed Mar 24, 2010 3:54 pm

    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
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    Romp3L

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    sigh

    Post  Romp3L on Thu Mar 25, 2010 10:07 am

    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.
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    Admin
    Admin

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    Re: Romp3L's Training thingy magicky

    Post  Admin on Thu Mar 25, 2010 4:29 pm

    Romp3L wrote:

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

    Love

    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!
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    Romp3L

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    lol

    Post  Romp3L on Fri Mar 26, 2010 9:52 am

    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
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    Romp3L

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    I see little people O_O rofl

    Post  Romp3L on Fri Mar 26, 2010 10:17 am

    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. .. lol!

    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. Twisted Evil

    Regards
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    Romp3L

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    Quads

    Post  Romp3L on Wed Mar 31, 2010 10:45 am

    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 punk

    johny rambo

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    Re: Romp3L's Training thingy magicky

    Post  johny rambo on Fri Apr 02, 2010 1:12 am

    Romp3L wrote:
    Brawn wrote:Looking at your calves session I doubt I would hack being your training buddy. Shocked

    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. Laughing
    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
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    Brawn

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    Re: Romp3L's Training thingy magicky

    Post  Brawn on Fri Apr 02, 2010 1:49 am

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

    johny rambo

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    Re: Romp3L's Training thingy magicky

    Post  johny rambo on Fri Apr 02, 2010 7:46 am

    its basically just plain dextrose
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    Brawn

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    Re: Romp3L's Training thingy magicky

    Post  Brawn on Mon Apr 05, 2010 12:46 pm

    Sorry if I'm being dumb but what is dextrose?
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    Romp3L

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    Re: Romp3L's Training thingy magicky

    Post  Romp3L on Tue Apr 06, 2010 11:13 am

    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


    Last edited by Romp3L on Tue Apr 06, 2010 11:17 am; edited 1 time in total
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    Romp3L

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    Here my friend

    Post  Romp3L on Tue Apr 06, 2010 11:16 am

    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
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    tommy21

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    Re: Romp3L's Training thingy magicky

    Post  tommy21 on Tue Apr 06, 2010 11:30 pm

    Cheers mate! I didn't have a clue either.
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    Romp3L

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    dietind down training

    Post  Romp3L on Wed Apr 07, 2010 10:17 am

    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
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    Romp3L

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    Re: Romp3L's Training thingy magicky

    Post  Romp3L on Thu Apr 08, 2010 4:26 pm

    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
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    Admin
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    Re: Romp3L's Training thingy magicky

    Post  Admin on Fri Apr 09, 2010 10:39 pm

    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.

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    Re: Romp3L's Training thingy magicky

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