Rigit23's Journey to Mass, Strength, and ultimate power!

[meyer23]

Glad to have you on the boat meyer! Subbed to your log as well! Competing is a lot of fun but a lot of work at the same time. I think that anyone who starts bodybuilding at a young age (say, 15 or 16) has a great shot to do well in the teen divisions!

thanks man, yeah right now i am currently out of commission...hopefully will be back at it soon so i can put on another good 30 lean pounds on and figure out when i want to compete

[Rigit23]

I would love to use him. I want his advice when Im bulking and cutting. did you use him when you were bulking as well???

No, I don't like people telling me what to eat while bulking

thanks man, yeah right now i am currently out of commission...hopefully will be back at it soon so i can put on another good 30 lean pounds on and figure out when i want to compete

Out of commission?! What happened? (Yes, I'm new to your journal)

[meyer23]

knee and shoulder problems, for about a month and a half

doin physical therapy for almost a month., but not much improvement...goin to the orthopedic soon to get checked up on again

[Rigit23]

knee and shoulder problems, for about a month and a half

doin physical therapy for almost a month., but not much improvement...goin to the orthopedic soon to get checked up on again

Damn, that sucks. Good luck with the recovery bro. How long do they project it is going to take?

[meyer23]

thanks they havent really said

[141455675]

Hey mate, subbed for sure!

when I finish tri-Phase I'm gonna try your split

Hopefully, I'll be your size in a year - not looking to be a BB and I know it was your first show and aiming for pro, you'll be a monster when you're done.

Great Work on the transformation too!

[Rigit23]

Legs/Calves Hypertrophy

BB Squats
275x10
275x10
275x10
275x9

Walking Lunges
35x10
35x10
35x8

Leg Extension
110x10
110x8
95x10

Dumbbell SLDL
50x10
50x10
55x10

Leg Curls
155x10
155x8
160x8 PR!

Seated Calve raise
140x10
140x10
140x8

Standing Calve Raise
440x10
440x10
440x10

Comments:
Great and pump-filled workout. I decided to do the "Sporto" Method on extensions today to get a great pump and DAMN did it work. In this method, you do an explosive rep, hold for a second, and lower for 3 seconds and repeat. My legs were screaming after those.

Another PR was hit too, which was unexpected to me. None the less, I'm glad I hit it . One way I tell if I had a good leg workout is if my legs have involuntary spasms when I stand straight. You can be damn sure they did today!

[Rigit23]

Hey mate, subbed for sure!

when I finish tri-Phase I'm gonna try your split

Hopefully, I'll be your size in a year - not looking to be a BB and I know it was your first show and aiming for pro, you'll be a monster when you're done.

Great Work on the transformation too!

Thanks bro! Glad to have you along.

I really do enjoy this split. I feel that when you work more muscle groups in a single workout, you stimulate more growth than say, working one muscle group per workout. I really enjoy the splits too, especially the Upper power days.

Thanks for your kind words!

[The Solution]

Subbed, i think im a hop on a very similar split, but i got a few questions for you,

On your power days what is the significance of the Rest Pause sets? and how do you perform those, do you ever stray from your same exercises instead of BB inclines how about DB Inclines? or doing Decline benches, and throwing different things in there like Overhead Squats, Bulgarian Split Squats etc etc.

Are these Laynes outlined split?

And would you reccomend trying those complex exercises just doing 5 of them for 5x5 for a day or are those iso's necessary? very confused on this split so far, but thanx for the help so far bud, I think we can do a lot of work, me you and kthanxbye are all on a mission to bulk up

Lets get it done.

[Rigit23]

Subbed, i think im a hop on a very similar split, but i got a few questions for you,

On your power days what is the significance of the Rest Pause sets? and how do you perform those, do you ever stray from your same exercises instead of BB inclines how about DB Inclines? or doing Decline benches, and throwing different things in there like Overhead Squats, Bulgarian Split Squats etc etc.

Are these Laynes outlined split?

And would you reccomend trying those complex exercises just doing 5 of them for 5x5 for a day or are those iso's necessary? very confused on this split so far, but thanx for the help so far bud, I think we can do a lot of work, me you and kthanxbye are all on a mission to bulk up

Lets get it done.

I personally do the rest-pause sets to really over-drive the muscle and "finish it off" if you will. Me personally, I respond better to higher volume training. Rest-pause sets are about as ridiculous as it gets.

For example, dumbbell flys. You would take the weight and perform 8 clean reps. Bring the weight down to your chest/knees to rest for about 5-10 seconds, and then do 6, then do the same thing and do 4 reps.

Do I stray from same exercises? Yes and no. On power days, I focus on compound movements and moving the most amount of weight possible, for 5 reps with perfect form. I guess if you wanted too you could substitute say, DB incline press for barbell. Personally, I think Barbell work is more overbearing on the muscles and therefore more appropriate for power days. You can see I do inclines on hypertrophy days. You have to remember, power days focus on just that Power on your main lifts. The extra work can be added to hypertrophy days.

This is Layne's split for the most part, but I changed it around and incorporated things from different people. For instance, Sporto used Rest Pause sets and slow controlled reps on leg extensions.

The set and rep scheme is something you can change via trial and error. I mentioned somewhere that I originally did 5x5 on power days, but I found that it was WAY to overbearing on Upper Power days and my workouts were taking way too long. I would try for 4-5 sets of 5 reps for Power days. Just do one and see if your body likes it. Listening to your body is a major component of weight-lifting and a lot of people focus on following the book rather than listening to their bodies.

I think I answered your questions. Let me know if you have any others.

[meyer23]

nice workout man, those are some heavy numbers especially for a hypertrophy day

the extension idea sounds cool, will give it ashot when i am back

[Rigit23]

nice workout man, those are some heavy numbers especially for a hypertrophy day

the extension idea sounds cool, will give it ashot when i am back

Thanks Meyer!

My legs have always been pretty strong and grow pretty fast. I actually didn't train them in the beginning (Yes, I was one of "those" kids). I thought, because of that, I would never have a truly proportional physique. But lo and behold, they grew incredibly fast and I actually have considered toning down the training of them so they don't get too big and throw off my physique! lol

[zkid002]

As I told you...Im in...

your physique is killer right now bro...great Job, and dedication.
Quest for mass, it seems to be the thing right now, eh?(me, you, layzie, kthnxbye, meyer, Jman, etc.) lol.

[jman14]

oy, i'm in here. you're a strong mutherf*cker, 'specailly for 18. i like the rest-pause training.

[Dracoy]

Legs/Calves Hypertrophy

BB Squats
275x10
275x10
275x10
275x9

Comments:
Great and pump-filled workout. I decided to do the "Sporto" Method on extensions today to get a great pump and DAMN did it work. In this method, you do an explosive rep, hold for a second, and lower for 3 seconds and repeat. My legs were screaming after those.

Another PR was hit too, which was unexpected to me. None the less, I'm glad I hit it . One way I tell if I had a good leg workout is if my legs have involuntary spasms when I stand straight. You can be damn sure they did today!

Wow you have really strong calf raises and squats. I'm working my way up. Keep it up man, sick workout!

[Rigit23]

As I told you...Im in...

your physique is killer right now bro...great Job, and dedication.
Quest for mass, it seems to be the thing right now, eh?(me, you, layzie, kthnxbye, meyer, Jman, etc.) lol.

Haha Indeed so! Glad you can join! Subbed to yours as well

oy, i'm in here. you're a strong mutherf*cker, 'specailly for 18. i like the rest-pause training.

Thanks bro, appreciate your kind words. The rest-pause training is killer! Give it a shot!

Wow you have really strong calf raises and squats. I'm working my way up. Keep it up man, sick workout!

Thanks Dr. Dracoy! Put in the time and effort and you will get to your goals!

[Dracoy]

I don't know why, but I love doing calves. They don't really get crazy DOMS like hams/quads. Weird.

[zkid002]

I don't know why, but I love doing calves. They don't really get crazy DOMS like hams/quads. Weird.

Lol, totally opposite of me on that one there bud...

I dont do calves...I just walk to the gym, n walk/jog back.
n my calves are the most defined muscle on my leg..LMAO. lol
I guess what aint broke, dont fix it?...

[Dracoy]

Lol, totally opposite of me on that one there bud...

I dont do calves...I just walk to the gym, n walk/jog back.
n my calves are the most defined muscle on my leg..LMAO. lol
I guess what aint broke, dont fix it?...

Haha, true that.

I want huge, animal calves.

O_O

[141455675]

Haha, true that.

I want huge, animal calves.

O_O

I hate my calves, they're big

[Dracoy]

I hate my calves, they're big

Remember. Girls love big calves...

Last year,a kid who lifted on my dorm had the smallest calves. Girls called him chicken legs behind his back even though he had a huge upper body.

Sucked to be him, everyone made fun of his physique. He spent 100+ dollars on supplements PER month. Went through MM like candy.

Very misguided, has the structure to be godly, but lacks the knowledge.

[The Solution]

Sucked to be him, everyone made fun of his physique. He spent 100+ dollars on supplements PER month. Went through MM like candy.

Very misguided, has the structure to be godly, but lacks the knowledge.

Seems like he should of invested in Dat Dere CeLl TeCh

[Dracoy]

Seems like he should of invested in Dat Dere CeLl TeCh

He did.

That, no xplode, cell mass, and a bunch of other stuff.

[The Solution]

BSN n Nitro-Tech FTL

Rigit should be back pretty soon with his workout.. awaiting

[Dracoy]

Pants down. Hands out.




























JK, getting ready to workout as well. Digesting and hitting the gym in about 44 minutes.

[Rigit23]

I don't know why, but I love doing calves. They don't really get crazy DOMS like hams/quads. Weird.

Oh I love calve and ham "pumps" lol. Nothing can beat them.

BSN n Nitro-Tech FTL

Rigit should be back pretty soon with his workout.. awaiting

Haha Sorry for the short waiting period. I actually spent two days at the college I'm going to next year for orientation! I had a great time and met a ton of great people! I think I lost a little weight because of all the walking we did LOL. Weigh in tomorrow and tomorrow will also be my favorite day of the week. UPPER POWER!

YAH BUDDAY!

[The Solution]

Haha Sorry for the short waiting period. I actually spent two days at the college I'm going to next year for orientation! I had a great time and met a ton of great people! I think I lost a little weight because of all the walking we did LOL. Weigh in tomorrow and tomorrow will also be my favorite day of the week. UPPER POWER!

YAH BUDDAY!

there's the man, cant wait to see what you got in store bud, i threw up a progress update, maybe you can tell me where my weakpoints are, and i also threw up the new split i might attempt as well if you can get caught up in my journal as well, maybe well take it to PM's

what college are u planning on attending? and its good to see ur back.

[Rigit23]

there's the man, cant wait to see what you got in store bud, i threw up a progress update, maybe you can tell me where my weakpoints are, and i also threw up the new split i might attempt as well if you can get caught up in my journal as well, maybe well take it to PM's

what college are u planning on attending? and its good to see ur back.

Oh trust me, two days of rest and I am ready to get back in the gym. You can be damn sure one hell of a workout is going to result tomorrow!

I'll check your log to see what we got!

I'm not going to name the college, but It's a massive state school and it's going to be awesome. They have a sushi bar in 2 of the dining halls

[The Solution]

Where do you live again what state!?

Glad to hear, ive never had sushi but have only heard good things, im not a big fan of raw fish but to each his own

[Rigit23]

Where do you live again what state!?

Glad to hear, ive never had sushi but have only heard good things, im not a big fan of raw fish but to each his own

I live in MA

You should really try it. It's actually quite good. I used to hate it but now it's one of my favorite foods! It's damn good for you too!