A Training Raggamuffin

[raggamuffini]

Todays Chest, Delts and triceps (pump) workout:

1.DB shoulder press
-27,5kg x 6
-27,5kg x 5
-25kg x 8
-25kg x 7 (drop set) + 22,5kg x 5

2.DB incline bench press
-35kg x 6
-35kg x 6
-35kg x 6 (drop set) + 30kg x 6

3.Decline bench press macine (plates)
-90kg x 10
-90kg x 10
-90kg x 10

4.DB flyes (don't know how to spell it)
-22,5kg x 6
-20kg x 7
-20kg x 7

5.Back delt row in cable
-45kg x 10
-45kg x 10
-45kg x 10
-45kg x 10

6.DB side delt raises
-15kg x 8
-15kg x 8
-15kg x 8
-15kg x 8 (drop set) + 10kg x 6 + 8kg x 6

5.Cable pushdown (rope)
-??? x 12
-??? x 12
-??? x 12

The workout felt good enough.. Not great but enough to keep me satisfied
There was really no need for those tricep pumps after those presses.. Had great pump already, but still decided to do them just for fun :music:
PS. Tomorrow is well earned and needed off-day!

 

[raggamuffini]

What an awful morning.. My lady decided to wake me up at 6.15 AM and drag me to a near by indoor swimming pool.. (got to hate living 100 meters away from one)
So we did 40 minutes of HIIT swimming..

Seriously speaking I feel lucky to have found such a dedicated trainer-girl :music:
The swimming felt good and woke me up

BTW a question:
I ate a meal (snack) consisting of 25grams of protein, 6 grams of carbs and 0 fats before this morning HIIT session.. After the workout I ate my real breakfast..
So the question is, what should i eat before this kind of morning cardio? Or should I eat at all..?
(I have read some studies with conclusions that an empty-stomach morning cardio is'nt afterall any more fat-burning than if you eat something (carbs) before the session... Is this true?)

Maybe some one has an answer to this and even some references?

 

[PrinceVegeta]

If you are really in the fat burning mode, i would suggest not to eat anything, but if u are just doing it for cardiovascular health and maintain the good weight i say some bcaa's or one scopp whey is good maintaining muscle, especially after 40 HIIT cardio

Nice session btw!

 

[raggamuffini]

Thank you man!
I have heard many people take BCAA's in stead of whey before morning cardio, but found no convincing enough evidence of the benefits so far.. I think that I will take your advice and take a scoop or two of whey before my next this kind of session

 

[raggamuffini]

Todays workout: Biceps, Back (pump) and Abs

1.Pull-ups (very close grip and super clean)
-BW x 10
-BW x 10
-BW x 9

2.Z-bar curls in scott
-45kg x 10
-45kg x 10
-40kg x 10

3.Incline bench DB curls
-15kg x 12
-15kg x 12
-15kg x 12

4.Pull-overs with rope (in cable)
-70kg x 12
-70kg x 12
-70kg x 12
-70kg x 12
-70kg x 12

5.Abdominal machine (seated)
-90kg x 15
-90kg x 15
-90kg x 15

6.Abdominal machine (lying)
-80 kg x 12
-65kg x 12
-65kg x 12

7.Leg raises
x 20
x 20
x 20

The workout was not really good at all.. The pump in my biceps was huge, but I had just a little bit sore lats which affected the back (pump) workout..
This is probably my least favourite workout of the week so at least I got it done..

 

[Lionheart]

Nice work RM.Curls looking good.You got some strenght for your age.Where you from anyways?

 

[PrinceVegeta]

Great session Ragga!

 

[raggamuffini]

Nice work RM.Curls looking good.You got some strenght for your age.Where you from anyways?

I appreciate these words alot coming from a really strong bodybuilder like you
I myself feel that my strenght is lacking, but I'm working hard to change that!

Oh and I'm from Finland.. Thats why strenght is not the only thing lacking (hence my english skills )

 

[PrinceVegeta]

You are pretty strong for your age man!

 

[raggamuffini]

You are pretty strong for your age man!

Thank you so much! These words really courage me to push on (and pull, if taken literally)

 

[raggamuffini]

Todays workout: Triceps, delts and chest (pump)

1.Dip
-25kg x 10
-25kg x 10
-25kg x 10

2.French press (lying)
-50kg x 10
-50kg x 10
-50kg x 8

3.Z-bar CG bench press (first time test with z-bar)
-70kg x 10
-70kg x 8
-70kg x 7
These felt awfully heavy for some reason

4.DB side delt raises
-12,5kg x 12
-12,5kg x 12
-12,5kg x 12

5.Side delt raises in cable
-15kg x 10
-15kg x 10
-15kg x 10

6.DB front delt raises
-15kg x 12
-15kg x 12
-15kg x 12

7.Pec dec
-??? x 12
-??? x 12
-??? x 12

8.Bench press machine pump (not even close to a full motion - pumping with the chest)
-80kg x 15
-80kg x 15
-80kg x 15

The weights or the feeling weren't the best, but for some reason I felt good and happy for just being able to train
I always do rear delt exercises but for some unexplainable reason my rear delts are sore as hell from yesterdays session

 

[L91]

Nice workout Raggamuffini

 

[raggamuffini]

Nice workout Raggamuffini

Thanks L91

 

[PrinceVegeta]

Solid session man!

 

[raggamuffini]

Solid session man!

Thanks! The session (especially the weights) wasn't anything special, but had a happy feeling..

Today it's time for LEGS! hell-yes!

 

[raggamuffini]

Todays Legs and Abs workout:

1.Squat
-120kg x 10
-120kg x 10
-120kg x 10 ( 1-2 second hold at the bottom for these )

2.Bulgarian Squats with DB's
-25kg's x 10 (both legs)
-25kg x 10
-25kg x 10

Haven't done this for a while.. Got the insanest pump on my quads and the most horrible feeling ever.. Got a mouthfull of chicken chunks back to my mouth from my stomach, which I'm glad tasted like cherry because of my pre-workout drink..

3.Leg extensions/ Leg curl (lying) - Supersets
-80kg x 10 + 65kg x 10 (had too big of a pump already)
-80kg x 10 + 65kg x 10
-75kg x 10 + 65kg x 10

4.Leg curl (seated) / Calf raises (seated) - Supersets
-85kg x 10 + 80kg x 10
-85kg x 10 + 80kg x 10
-85kg x 10 + 80kg x 10
-80kg x 10 (just calf raises)
-80kg x 10
-80kg x 10

5.Seated Abs machine
-90kg x 15
-90kg x 15
-90kg x 15

6.Leg raises
- x20
- x20
- x20

I don't remember the last time I had as horrible feeling while training as I did today.. I was pale, seeing stars and puking
Now I feel like I need 10 hours of sleep tonight..
So it was a successful workout and I'm pretty much sure that I can't walk tomorrow

 

[PrinceVegeta]

Awesome session man!

 

[raggamuffini]

Awesome session man!

Thank you for the support!

 

[tim290280]

I envy your leg session

Bulgarians are always hard work! Nice stuff.

 

[raggamuffini]

I envy your leg session

Bulgarians are always hard work! Nice stuff.

Thank you, much appreciated! Always nice to get the really sick vomiting feeling..at least afterwards you can say it was great fun