Rabie72' Official log [The Road To NewComers Sept 2015]

[Rabie72]

I decided to make a new log since the other log I made was kinda outdated and had a missleading title.

A short summary about myself:

I started of with doing parkour, and soccer on my sparetime at the age of 14, started doing abit weightlifting also, but that was absolutely crap, it was at a youthclub, and our coaches didn't care at all.. Sometimes we even just sat there and watched tv, we only did biceps/pullups lol. At the age of 15 I decided to get a gym membership but I had no knowledge about traning or diet whatsoever.. I went there and workout with my mates, I started getting abit serious later on, no knowledge about diet still, but abit about workout routines. but then I broke my leg horribely during soccer I had to do a sugery twice, gettign screws in there to hold my foot together, couldn't workout for 4-6 months, lost all my gains and felt demotivated as hell. I turned 16 and trained again, the first months I only wanted to get cut to show my six pack to everyone, I mean girls liked it, yeah sure, but I was skinny kid weighed in 160lbs at 9-10%bf and I thought carbohydrates were the reason you gained and lost weight.. It was first on december-january 2012-2013 I finally decided to take my chit serious, jump on a real diet and program. Around 1.3 year from now.

I plan to compete at the age of 19, on the danish competing show NewComers '15.

I'm currently running Layne Nortons PHAT, keep in mind I'm cutting atm for 2-3 months, I'm planning to drop around 4-5% bf

Layne Nortons channel; Probably the most knowledgeable guy out there when it comes to bodybuilding.

www.youtube.com/user/biolayne?feature=watch

Stats:

Age: 17
Morning Weight: 190lbs
Bodyfat: 15%
Height: 6'0

Current:





will upload more pictures when I get some.

[Rabie72]

Lower body Hypertrophy day

Squat

140kg x 3
145kg x 3
150kg x 3
155kg x 3
160kg x 3
170kg x 3 (PR!!)

Hack Squats

110kg x 9
110kg x 8
110kg x 12

90 Degree Leg Press

220kg x 15
260kg x 15

Leg Extension (+Leg Resistence from my mate)

85kg x 17 (+Leg Resistence from my mate)
85kg x 17 (+Leg Resistence from my mate)
85kg x 17 (+Leg Resistence from my mate)

Romanian Deadlift

120kg x 10
120kg x 10
120kg x 10

Lying Leg Curls

#7 x 12
#7 x 13
#7 x 8 - Dropset - #5 x 8

Standing Calf Raises (Squeeze at the top, full stretch at the bottom)

130kg x 15
140kg x 15
140kg x 15
140kg x 13

Seated Calf Raises (Squeeze at the top, full stretch at the bottom)

50kg x 15
50kg x 20
50kg x 20

NOTE: new PR while cutting, phucking stoked right now, feeling stronger and better.

[jackm7]

was subbed to your old log, subbing to this one now. Good luck with your cut and goals

[Rabie72]

was subbed to your old log, subbing to this one now. Good luck with your cut and goals

Thanks mate!

Chest and Arms Hypertrophy day

Incline Bench Press

80kg x 3
82.5kg x 3
85kg x 3
87.5kg x 3
90kg x 3
95kg x 3

Flat Dumbbell Press

34kg x 12
35kg x 12
40kg x 8

Machine Chest Press

130kg x 15
130kg x 12
125kg x 10

Incline Cable Flies

25kg x 17
25kg x 17

Preacher Curls

40 kg x 12
42.5kg x 10
42.5kg x 12

Concentration Curls

15kg x 14
15kg x 13

French Press

60kg x 12
62.5kg x 8
60kg x 10

Triceps Pushdowns

65kg x 12
65kg x 14

Triceps Kickbacks

25kg x 15
25kg x 14
dropset:
15kg x 15
15kg x 15
dropset:
5kg x 18
5kg x 18


NOTE: Weighed in 85.9kg this morning, not much water weight left, still no sign of strength loss, feeling stronger.

[cdimpact]

Huge quads! Definately in.

*edit*
i see you're using myfitnesspal good choice!

[GROSO]

I think I may neg you m8

Lookin cut bro

[Rabie72]

Upper Powerday

Bench Press

102.5kg x 5
102.5kg x 4
102.5kg x 4

Bent Over Rows

100kg x 5
100kg x 5
100kg x 4

Weighted Pull Ups

BW + 15 kg x 10
BW + 15 kg x 8

Lat Pulldowns

#15 x 10
#16 x 10

Weighted Dips

BW + 25kg x 10
BW + 30kg x 9

Seated OHP

34kg x 6
30kg x 10
30kg x 10

Barbell Curls

50kg x 8
50kg x 9
50kg x 8

Skullcrushers

45kg x 9
45kg x 9
45kg x 9

Abs + HIIT -300Calories


NOTE: Still feeling strong(er) remember struggling on bench 100kg x 5 the first cycle, it's feeling goooooood. New macros aswell today, started of by eating 23g fat over -.- .. Anyways face has gotten MUCH leaner, mom started telling me I look skinny, not sure if srs.

Huge quads! Definately in.

*edit*
i see you're using myfitnesspal good choice!

Cheers mate, myfitnesspal all the way

I think I may neg you m8

Lookin cut bro

Thanks bro, 3% to go, and starting on bulk again.

[Rabie72]

The first 3 weeks.

[Rabie72]

Back and Shoulders Hypertrophy Day

Standing OHP

60kg x 3
60kg x 3
65kg x 3
65kg x 3
-----------
70kg x 3
70kg x 3
^(PR!)

Pendlay Rows

90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3

Chin Ups (Full ROM)

BW x 12
BW x 12
BW x 12

Cable Rows

#16 x 12
#17 x 12
#19 x 10

Shrugs

100kg x 15
110kg x 15

Close Grip Pulldowns

#14 x 20
#14 x 15

Upright Rows

52.5kg x 15
52.5kg x 15


Side Laterals (CHEAT)

19kg x 18
19kg x 16
18kg x 17

Abs + 14min HIIT



NOTE: Yesterday was refeed day, after 3 weeks without a refeed, I felt I needed one.. after that refeed day I felt more focused and energetic at the gym, all my carbs came from: oats, rice, pasta, fruits etc.. got a 2 sets of 3 with 70kg, never thought I would be able to get that, where last week I struggled horrible on one setx3.. Felt easier today.

Refeed Day:

[Bronzzi]

Will be following again dude, go hard!! =)

[hostelmaniac]

lookin sick bro

[Rabie72]

Will be following again dude, go hard!! =)

Thanks bro!

lookin sick bro

Cheers mate!

Lower hypertrophy

Squat

160kg x 3
160kg x 3
165kg x 3
165kg x 3
-----------
170kg x 3
170kg x 3
^(PR!!!)

Hack Squats

120kg x 9
120kg x 10
120kg x 10

Leg Extension (Paused)

100kg x 20
100kg x 20
100kg x 17

RDL

130kg x 10
130kg x 12
130kg x 9

Lying Leg Curls

#8 x 12
#7 + 2.5kg x 12
#7 x 10

Superset Standing + Seated calf raises

140kg x 15 > 40kg x 15
140kg x 15 > 40kg x 15


NOTE: Fuaaaark 2x170kgx3, phucking insane PR's I'm hitting atm.. last week I also struggled one set of 170kg x 3 was like falling to the left on the set, gotta try to tape those PR's.. Weighed 85.2kg today, think I'm sitting at around 14% bf atm, all my fats goes straight to the stomach..

[Rabie72]

Chest and Arms Hypertrophy day

Incline Bench Press

82.5kg x 3
82.5kg x 3
87.5kg x 3
87.5kg x 3
92.5kg x 3
95kg x 3

Flat Dumbbell Press

37kg x 11
37kg x 10
37kg x 9

Incline DB Flies

16kg x 20
16kg x 20

Preacher Curls

45 kg x 12
45kg x 9
42.5kg x 9

Seated Hammercurls

15kg x 20
16kg x 20

Spider Curls

32.5kg x 20
32.5kg x 16

French Press

55kg x 12
55kg x 10
50kg x 10

Triceps Pushdowns/rope

40kg x 15
45kg x 13

Triceps Kickbacks

15kg x 20
15kg x 20

14min HIIT

NOTE: the 95kg x 3 incline definelty felt easier than last time, gonna add more weight next week.

[Rabie72]

Lower body Hypertrophy day

Squat

150kg x 3
155kg x 5
155kg x 3
160kg x 3
165kg x 3
172.5kg x 3 (PR!!)

Hack Squats

120kg x 10
120kg x 12
120kg x 8


Leg Extension (Paused)

105kg x 20
110kg x 20
110kg x 17

Romanian Deadlift

120kg x 12
130kg x 10
130kg x 10

Lying Leg Curls

#7 x 15
#7 x 12

Standing Leg Curls

20kg x 20
25kg x 17


NOTE: Haven't been posted in awhile because of school and such, but FUARK, another pr on squat, hitting pr on squats every week, it's insane, squats is the only thing progressing so good. 10 days has pasted and decided to do another refeed, ate a chit ton of fat then I had to.. Weighed in 84.5kg recently, only 1.5month to go, can't wait to get this cut over with..



current - Took the pic last week though (Starting getting veins on the abs):

[Rabie72]

Lower Power day

Deadlift

180kg x 5
180kg x 5
180kg x 4

Hack Squats

125kg x 10
125kg x 10

Leg Extension (Paused)

130kg x 10 Dropset > 100kg x 10 > 70kg x 10
130kg x 10 > Dropset > 100kg x 10 > 70kg x 10

SLDL

100kg x 8
110kg x 8
115kg x 8

Leg Curls

#8 x 10
#8 x 9 > Dropset > #5 x 10 > #3 x 10

Standing Calf Raises

160kg x 10
160kg x 10
160kg x 10


Seated Calf Raises

60kg x 10
60kg x 10
60kg x 10

NOTE: My deadlift form has been improved once again, I decided to stop sumo because I realized I did a awkward stiffed legged sumo lol, I tried doing convention Stan Efferding style, most more suitable for me.

Update pic, I look much more shredded on pics than in real life.. Current; 84kg @ 13% bodyfat.

[geneswest]

You actually think you are 13%? you are 9-10% easily

[Rabie72]

You actually think you are 13%? you are 9-10% easily

That's the thing, I look much more ripped on pics than real life, I'm between 12-13. If I'm lower, we'll nevertheless still cutting 3-4 weeks more

[geneswest]

That's the thing, I look much more ripped on pics than real life, I'm between 12-13. If I'm lower, we'll nevertheless still cutting 3-4 weeks more

lol. you're very very delusional buddy. you are definitely in single digits. I'd say about 8-9% tbh. in 3-4 weeks you could be around 7% if you do it right

[Bronzzi]

You look amazing on the latest photo! Wtf at 12-13 that's 10 or under! Keep going man!

[Rabie72]

I'm done cutting, I've reached the point where I'm statisfied with my bf, gonna maintain for around 8-12 weeks while gaining strength, and then start the bulk again after summer to gain some mass



Current split - Johnny Canditio Linear Program:

Strength/Control Program
(Increase 0-4.5kg each week on: Upper back exercise, Bench, Squat, Deadlift)
(Increase 0-4.5kg every 4 week on: Biceps and Shoulder exercises)

Monday Heavy

Lower Day

Squat 3 sets x 6 reps 80% of 1 of RM
Deadlift 2sets x 6 reps 80% of 1 of RM
Leg Extension 3 sets x 15 reps < Can change every workout to optional lift
SLDL 3sets x 8-12 reps < Can change every workout to optional lift
Calf Raises 5 x 15

Tuesday Heavy

Upper Day

Bench Press 3 sets x 6 reps 80% of RM
Bent Over Rows 3sets x 6 reps
Standing OHP 1set x 6
Barbell Curls 1set x 6
Lateral Raises 3sets x 8-12reps < Can change every workout to optional lift
Incline Dumbbell Flies 3 sets x 8-12 reps < Can change every workout to optional lift

Thursday Control

Lower Day

Pause Squat 6 sets x 4 reps 70% of 1 RM
Pause Deadlifts 3 sets x 4 reps
Single Legged Leg Press 3 sets x 8-12 reps < Can change every workout to optional lift
Lying Leg Curls 3 sets x 8-12 reps < Can change every workout to optional lift
Calf Raises 5 x 15

Friday Control

Upper Day

Spoto Press 6 sets x 4 reps 70% of 1 RM
Incline Dumbbell Rows (pause at full contraction) 6 sets x 4 reps
Standing OHP 1 set x 10
Dumbbell Curls 1 set x 10
Weighted Pullups 3 sets x 8-12 reps < Can change every workout to optional lift
Face Pulls 3 sets x 8-12 reps < Can change every workout to optional lift
Hammer Curls 3 sets x 8-12 reps

[Rabie72]

Lower Heavy

Squat

155kg x 6
155kg x 6
155kg x 6

Deadlift

165kg x 6
165kg x 6

Leg Extension (Controlled&Paused)

100kg x 15
100kg x 15
100kg x 15

Lying Leg Curls

#7 x 12
#7 x 12
#7 x 10

Standing Calf Raises

160kg x 12
170kg x 12
170kg x 17

NOTE: I had been having a flue for the past few days and still had it during the workout, sore throat and headache, was about to pass out litarally, during the first set on squat, took my like 1:10 hour to do deadlift and squat alone.. The workout is good nevertheless.

[Rabie72]

Upper Heavy

Bench Press

95kg x 6
95kg x 6
95kg x 6

Bent Over Rows

100kg x 6
105kg x 6
105kg x 6

Barbell Curls

52.5kg x 8

Side Raises

15kg x 12
18kg x 12
18kg x 12

Incline Flies

20kg x 12
22kg x 12
22kg x 12

NOTE: Great session, flue is gone.

[Rabie72]

Lower Control Day

Pause Squat

135kg x 4
135kg x 4
135kg x 4
135kg x 4
135kg x 4
135kg x 4


Pause Deadlift

150kg x 4
150kg x 4
150kg x 4

90* Leg Press

300kg x 12
300kg x 12
300kg x 12

RDL

130kg x 12
130kg x 12
130kg x 12


NOTE: Awesome session, the weight was a bit easy, so I might add 2.5-5kg on squat and deadlift next time, looking really forward to see the progress in this routine.

[Rabie72]

UpperControl Day

Spoto Press

85kg x 4
85kg x 4
85kg x 4
85kg x 4
85kg x 4
85kg x 4

Incline Dumbbell Rows (Pause At Full Conctraction)

20kg x 4
20kg x 4
20kg x 4
20kg x 4
20kg x 4
22kg x 4

Overhead Press

50kg x 9 (**** me..)

BB Curls

50kg x 10

Facepulls

50kg x 12
80kg x 12
80kg x 12

Dumbbell Hammer Curls (Both Arms)

20kg x 12
20kg x 12
20kg x 12


NOTE: Spoto press felt awesome, awesome pump on the chest aswell, definetly needed more kg on the dumbbell rows, gonna add like 2.5kg - 5kg next session on spoto press, missed 1 rep on ohp.. Gonna also start try to remember to film my sessions.

[Rabie72]

Lower Heavy

Squat

157.5kg x 6
157.5kg x 6
157.5kg x 5 (bullchit..)

Deadlift

167.5kg x 6
167.5kg x 6

^Easy

Front Squat (Light)

80kg x 12
80kg x 12
80kg x 12

Leg Extension (Slow and Paused)

100kg x 12
100kg x 12
100kg x 12

Standing Calf Raises

170kg x 12
170kg x 12
170kg x 12
170kg x 12

NOTE: cotdamn the squat was freaking exhausting, worse than freaking HIIT.. my heart rate was insane.. felt like I was gonna pass out, tried going for the 6th rep on the last set on squats, I had to drop the bar while at the bottom, so freaking exhausting. Deadlift felt easy though, much easier than last time, could probably do 170kg.

[Rabie72]

UpperControl Day

Spoto Press

87.5kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4

Incline Dumbbell Rows (Pause At Full Conctraction)

30 x 4
30 x 4
30 x 4
30 x 4
30 x 4
30 x 4

Overhead Press

55kg x 10

BB Curls

50kg x 10

Facepulls (Paused)

75kg x 12
75kg x 12
75kg x 12

Pinwheel Curls (Paused)

20kg x 12
20kg x 12
20kg x 12


NOTE: Strong progress.. got 50kg x 9 on OHP last time, got 55kg x 10 today, spoto press felt way to easy on 87.5kg, had to do a longer pause and only rested 60 - 90 sec between set, doing 92.5kg next time. Lets hope it will continue like this.

[Rabie72]

Lower Heavy

Squat

157.5kg x 6
157.5kg x 6
157.5kg x 6

Deadlift

170kg x 6
170kg x 6


Front Squat

90kg x 10
90kg x 10
90kg x 10

Leg Extension

100kg x 12 (Slow and Paused)
65kg x 45
70kg x 40

Standing Calf Raises

180kg x 12
180kg x 12
180kg x 12
180kg x 12

NOTE: felt MUCH easier than the last time on squat, gonna try to upload one of the sets, installing sony vegas atm.

[Rabie72]

[QUOTE=Rabie72;1223055771]Upper Heavy

Bench Press

97.5kg x 6
97.5kg x 6
97.5kg x 5.9999

Bent Over Rows

110kg x 6
110kg x 6
110kg x 6


Overhead press

62.5kg x 5

Barbell Curls

55kg x 6
55kg x 6
50kg x 6

Side Raises strict

12kg x 12
12kg x 12
12kg x 12

Incline Flies

22kg x 12
22kg x 12
22kg x 12


tricep pushdowns

60kg x 12
65kg x 12

one arm tricep pushdowns

20kg x 40

NOTE: so close on the last set on bench, I unfortunately also hit the side bars on the bench on the fifth set making me lose balance

[Rabie72]

[]Lower Control Day

Pause Squat

142.5kg x 4
142.5kg x 4
142.5kg x 4
142.5kg x 4
142.5kg x 4
142.5kg x 4


Pause Deadlift

140kg x 6
140kg x 6
140kg x 6

RDL

115kg x 12
115kg x 12
115kg x 12

[b] leg curls/b]

#7 x 12
#8 x 12
#3 x 85 lolwot


NOTE: mistakenly did 6 reps on deadlift instead of 4 like an idiot, don't know why I did 85reps leg curls

[Rabie72]

Upper Heavy

Bench Press

98kg x 6
98kg x 6
98kg x 6

Bent Over Rows

110kg x 6
110kg x 6
110kg x 6


Overhead press

62.5kg x 6

Barbell Curls

55kg x 6

Close Grip Bench

70kg x 12
75kg x 11
70kg x 8

Incline Flies

20kg x 12
22kg x 12
24kg x 8


NOTE: Great session, got stronger in everything, I was supposed to do 2 iso-tricep exercise, but I'll do that tomorrow on my rest, gonna hit some biceps, triceps and calves.