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Recent Updates

30 Jun
Rappa D added a photo:
What's up all. Hope you all reached that summer body we are working towards! Keep your eyes on the goals. They are not so far out of reach as you...
30 Jun
Wow Rappa!! You look amazing! πŸ‘πŸ‘πŸ‘
30 Jun
you did a great job Rappa, congratsπŸ‘πŸ‘
01 Jul
Thanks Heiko and Dimitra!
01 Jul
πŸ™ŒπŸΌπŸ™ŒπŸΌπŸ™ŒπŸΌ Looking fit Rapa
01 Jul
**Rappa ☺️
22 Mar
Rappa D is now following:
19 Mar
via Android
Rappa D posted a status update:
Guys, I don't want to brag but I did so many booty excersises today πŸ”₯
19 Mar
Well done! 😁
20 Mar
well too late you bragged.πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚...you could use a skimble workout you know.which exercises
20 Mar
Haha but I wouldn't finds any skimble workouts with whats available to me probably. And if I had to make one. I would be halfway trough my workout before I would be done waking it. And I didn't brag Heidi. I merely shared this important part of information πŸ€·β€β™€οΈ
26 Mar
grapje, hombre, maar ik ben zeker dat je dat weet 🀣🀣🀣🀣
29 Mar
Haha natuurlijk maar moet mijn booty gains altijd verdedigen :-). Anders verlies ik ze waarschijnlijk hehe
15 Mar
Rappa D added a photo:
Progress pic. I'm sitting at arround 82.5 KG now. Dropping weight is getting hard now. Takes patience, which I have none off!
16 Mar
Stay on track Rappa, your success is visibleπŸ‘πŸ‘
16 Mar
Woohoo! Stay on track and post more pictures πŸ”₯
16 Mar
nice work there !!!!!πŸ˜‰πŸ˜‰πŸ˜‰πŸ’ŽπŸ’ŽπŸ’Ž
18 Mar
πŸ‘πŸ‘πŸ‘πŸ‘
08 Mar
Rappa D is now following:
04 Mar
via Android
Rappa D posted a status update:
What's up Skimble. Cutting update #2. I ended februari at 83.7 KG. That is 4.4 KG lower than my Januari starting point. After the first 7 weeks I planned a break from dieting for 10 days. In those break days I didn't gain any weight back. Which is great! Back on the grind now for 4 weeks. After those 4 weeks another break :-). Will try to shoot an progress picture. Which I suck at so no promisses. Oh the most importsnt part. My end goal is 81KG (Which is lowwwwww as hell for me). Wish my luck!
04 Mar
Well done Rappa! πŸ‘πŸ‘Š
05 Mar
CongratsπŸ‘πŸ‘ŠπŸ‘ (i guess it was goid cutting lol)
05 Mar
Haha thanks. Yeah Heiko, went pretty good. Kept kcal at arround 2100 kcal. Which is not that hard to do. Specially first few weeks weight went of pretty fast. Last 3 weeks I needed a bit more patience. I guess I am at arround 15% body fat now. Now real abbs but pretty flat stomach overal. I guess I might need to do a bit of cardio in the next or following phase though hehe
07 Mar
πŸ‘πŸ‘πŸ‘πŸ˜Š
08 Mar
Hi Dimitra!
31 Jan
Rappa D is now following:
31 Jan
via Android
Rappa D posted a status update:
Cutting update after first month. Dropped 3.2KG. From 88.1 to 84.9KG. So quite pleased with the first month. Strenght has been holding up. Now up to next 4 weeks phase. Training is still lower body/upper body split. Bit higher intensity. And lowering training volume when dieting longer. Oh and I almost passed out doing heavy as hell hip thrusters yesterday. Got myself some weird looks that time haha.
01 Feb
Well done Rappa! And please be careful and take care πŸ‘Š
02 Feb
Haha thanks and I will try. Can't make too much promises of course!
01 Mar
how have you been killah???
02 Mar
Hi Heidi. Iv been doing just fine! Training wise iv cut another 1.5 KG this month. And I think I even became a bit stronger by good programming! So that's cool. And personal life, bit busy but nothing I can't handle so far. How bout you? Have you traveled to Mars yet?
03 Mar
well too bad we can't follow your progress on here. Your smartassiness is being missed hahahahha🀣🀣🀣 I am fine,boppin around in Southern Indian Ocean and man,it's so flippin beautiful here...anyhow.no, not Mars yet hahaha
18 Jan
via Android
Rappa D posted a status update:
The amount of people who still get their friends to buy BCAA is really staggering!! When people have zero idea of what they are doing, why get your friends in on the rip off aswell πŸ€·β€β™€οΈ
19 Jan
I think people in general want results fast and if companies can make money out of it, then you have a win-win situation, or at least that is what they think. I do not know much about BCAA and other things, but I guess marketing works?
19 Jan
how so?
19 Jan
Yeah marketing for sure works. And also the bodybuilding mindset. Of focusing on very small details and acting like those make the difference. While the diffetrnce is usually drug usage. The idea behind BCAA is that it contains the amino's which the body doesnt produce. The thought behind it was, since the body can't produce these, it's the most effective amino's to supplement. The research shows that this idea isn't really valid. BCAA's main amino is leucine. Which is the signaling amino for the body to start protein synthesis. Which basicly is the proces or recruiting proteins towards the building...
19 Jan
Damn that answer is way to long haha
19 Jan
It is long, but explains things for dumbs like me πŸ˜„ Thanks a lot Rappa for the explanation! Very helpful!!!
08 Jan
Rappa D is now following:
06 Jan
via Android
Rappa D posted a status update:
What's up all! It's that time of the year again. Cutting down after December!! I weighed in at 88KG. My goal is to go down to atleast 82KG. I'm planning to do two cutting phases. First one of 8 weeks. Then 2/3 weeks of. Then another 4 to 6 weeks. Let's do this!! Expect my some more active here. Now that i will stave myself again haha
06 Jan
Hey Rappa! All the best! πŸ‘Š Keeping my thumbs up for you! πŸ‘Š
07 Jan
Hi Patricie! Thank you. I'm gonna do my best to starve myself haha
07 Jan
Go Rappa goβ˜Ίβ˜Ίβ˜ΊπŸ‘
07 Jan
πŸ‘πŸ˜Š
07 Jan
Hahaha πŸ˜„ You will do well! I myself do intermittent fasting, actually is the only thing that works for me ☺
06 Jan
Rappa D is now following:
Image_thumb
Shew Fleur
From Iraq
17 Dec
Rappa D added a photo:
Hello there Skimble friends. Hope all is well and the gains are plenty. I need some help from all you yoga gurus. How do I increase the ROM arround the...
17 Dec
Hip flexor stretch, inchworm, foam rolling this area?
17 Dec
Hip flexor stretch hits a bit. But not in 'deeper' way if that makes sense. What I use now is put my feet against the wall with the Legg sideways and kind of dip into it. But it's a bit of an awkward stretch tbh. Foamrolling I do only when I feel tight, I know it can help temporary get into better position so can perhaps use it some more indeed...
18 Dec
yes i know what you mean. You can try to use a thera band, google core performance by Mark Verstegen. Maybe ypu find his exercises on google or youtube
18 Dec
Dont get confused by the name, there are some good stretching/activating exercises
18 Dec
Thanks for sure will look into it. Wonder what kind of looks I will get when i start using stretch equipment haha! They are bad enough already!!!
18 Jul
Rappa D is now following:
18 Jul
Rappa D added a photo:
In the French Alpes. Watching the tour for a few days and walking some great trails. Hope you all have a good time aswell!
18 Jul
Make yourself a great time Rappa
26 Jul
Hey Rappa! πŸ‘‹πŸ˜Š
27 Jul
Hi there Dimitra
30 Jul
Heyyy Rappa!πŸ‘‹πŸ‘‹πŸ˜ŠπŸ˜ŠπŸ˜Š
30 Jul
Whatsuppppp B!
06 Jul
Rappa D added a photo:
What's up skimble. I'm in Spain at the beaches of Malaga. My best friends are San Miguel and my crazy buddies. Hope you all are well Y'all
07 Jul
Oh and BTW I suck at these selfies in the sun and shit. Whoever gives me tips is a life safer haha
07 Jul
Have a great time Rappa and send my best regards to San MiguelπŸ˜‰ best wishes also from my buddy Ouzo
07 Jul
Haha I hear so many good stories from him! I sure it will all work out well in the end ;)
07 Jul
nice one mate. happy hanging with your buddies there. love how you got those chicks jn your selfie too. haha
07 Jul
Haha Duncan. I was aiming for the Malaga letters, pinky swear! Haha
01 Jul
Rappa D added a photo:
Dortmund pic for Heidi πŸ’ͺπŸ’ͺ
01 Jul
No comment lol
01 Jul
Haha! That's the spirit. But to be fair. I also have one up from me at the veltins!
01 Jul
lol...you know i have to say it: POST ☺☺☺
01 Jul
It's still here on Skimble. From last year when I went to schalke - Ajax game. It's from the outside. So this one is clearly better haha
02 Jul
Oh yes I remember! And no pic can be better than the Veltins Arena☺☺☺☺
02 May
via Android
Rappa D posted a status update:
PR'D on hip trusts today with 160KG sets. Soo many #Bootygains you should all call me Cardi B!!!!
03 Jun
Hahhahaahhahahahhahaha!!! Cardi wohoooo, my girl!
27 Jun
Heyyy Rappaaa!!πŸ‘‹πŸ‘‹πŸ‘‹πŸ‘‹πŸ˜ŠπŸ˜ŠπŸ˜Š
30 Jun
What's up B! πŸ’ͺ
06 Apr
Rappa D added a photo:
What's up Skimble! I've been cutting for the last 2/3 weeks. Going pretty damn hard at it. Trying to prepare for a lighter me! Hope you all are doing good...
06 Apr
well done Rappa, your cutting has workedπŸ‘πŸ‘Š
07 Apr
Looks like you've not been slackin' after all! πŸ‘πŸ˜‰
10 Apr
Good job Rappa! Keep it up!πŸ‘πŸ‘πŸ’ͺπŸ’ͺπŸ’ͺ
11 Apr
How can I slack Heidi. When I know you will get mad at me when I do haha. And thanks all. Will take a few weeks of and do another small heavy cut for a week or two.
12 Apr
Nice! Good to know you've not abandoned ship 😊
07 Jul
lookin great
02 Dec
Rappa D is now following:
29 Nov
Rappa D added a photo:
OK upload for Heidi. To show her how these dutch farmer boys own these stretches hahaha. And maybe she can stop telling me those awesome yoga moves she does are...
30 Nov
lol!! might have to put together a collage showing my inflexibilty too!!
30 Nov
Haha I would advice against it. The stretch rooms. The place where ego's shatter since as long as human kind can remember.
30 Nov
Whoa!!!! Wait a minute that's not bad at all!!!!!! Good sport and well done and hilarious altogether Hahhahahaha!!!!! You GO man!!!!!
30 Nov
Dude, that foot is pretty darn close to going behind your head!!!
30 Nov
And Peter, that's a great idea!!! Lol!!!!
27 Nov
Rappa D is now following:
25 Nov
Rappa D added a photo:
Nothing like a shopping spree to make them quads pop! Been hitting them hard lately! Oh and why does under Armour clothes look cool but are when you try it...
25 Nov
lol Rappa same thing happens with fancy dresses! Your quads are just aaaamaaaaazing!!!πŸ‘πŸ‘πŸ‘πŸ‘β˜Ίβ˜Ίβ˜Ί
26 Nov
Haha well B then I'm glad I rarely try on any dresses! I wouldn't have the patience for it.
26 Nov
lol right! Im sure you're not keen to try high heels either! lolπŸ˜‰πŸ˜‰πŸ˜ΉπŸ˜ΉπŸ˜Ή
26 Nov
That would a good challenge. It always looks so difficult with all those girls struggling to walk haha
26 Nov
True, they're a feet killer!😹😹😹
19 Nov
via Android
Rappa D did a workout:
Workouts
Time_16x16 00:56    Intensity_intense_16x16 Intense
I did so many squats I cramped my arms haha. For anyone learning squatting or just wants to get better at them. Do paused eccentric squats and see the improvements on the spot! Happy Sunday all.
25 Nov
Hi there Heidi!
06 Nov
Rappa D is now following:
06 Nov
Rappa D added a photo:
Travel picture as requested by Heidi. At a nice shooting range in some bunker. Afterwards I had the strongest homemade rakija in my life haha
08 Nov
Oh goodness hahaha!!! I was thinking more of some scenic landscape pics or so lololol
08 Nov
I'm not the kind of person to make those kind of pictures haha. There is Google for those
14 Nov
Happy Tuesday Rappa!☺☺☺
15 Nov
Thank you B. You too (even if it's Wednesday by now haha)
15 Nov
Haha yes Rappa, so happy almost Thursday!πŸ˜‰πŸ˜‰πŸ˜œπŸ˜œπŸ˜œ
04 Nov
via Android
Rappa D posted a status update:
What's up party people. Just came back from 10 days of Serbia. And have to say, surprisingly pleasant country. Really nice people and enjoyed it a lot. Just weird as hell to see literally everyone smoking and all those young girls with ridiculous plastic surgery. Hope everyone else is enjoying themselves enough :-)
04 Nov
wow sounds interesting. Glad you had fun.
04 Nov
It's really easy to make some 'friends' there. They are really helpful and genuinely want you to have a good time. Downside of the country is you have to drink raikja everywhere you go haha. Especially the homemade stuff is soo strong!
04 Nov
Oh i could only imagine. I'm a bit of a light weight so wouldn't make it there lol
05 Nov
Good to know Rappa!! Looking forward to go there :))
05 Nov
And no travel pics??! Welcome back glad you enjoyed!!
12 Oct
Rappa D is now following:
05 Oct
Rappa D added a photo:
Steady wins the race. I have to remind myself of that. Dropped over 20KG in 2 years. Reminding yourself that's it is never all or nothing makes it easier to...
05 Oct
Oh and next to dropping bodyweight. All my lifts dropped immensely as well. And I still cry myself to sleep over that ;)
06 Oct
Great job!!
06 Oct
Well done RappaπŸ‘
12 Oct
You don't need to go that low in BF% to get that schexApack just cut out the Oliebollen hahhahah! Hey Killah, looking fierce!!! Mad props to your success, hope to see you more on here though. Miss your wicked sense of humor poppin up on my wall to give me the occasional eeesh. πŸ˜ΉπŸ˜ΊπŸ˜ΊπŸ˜„πŸ˜„πŸ˜„πŸ˜ŒπŸ˜ŒπŸ˜‰πŸ˜‰
12 Oct
I'm arround 16/17 now I reckon. I'm now on a complete break of tracking / diet. Just training and eating what ever for some time. Will start dieting in the new year. And yes, one needs to get arround 12/13 to consider themselves a bit shredded. Which is still a goal haha