Gym rat Posted August 17, 2015 Author Report Share Posted August 17, 2015 Chest,calfs and cardio DB incline press 1x15 15kgs,4x10 30kgs,32kgs,35kgs,40kgs Flat dB bench press 4x10 30kgs,32kgs,35kgs,40kgs DB decline press 4x10 30kgs,32kgs,35kgs,40kgs Flat bench Flys 4x10 20kgs,22kgs,25kgs,27kgs Standing calf raise 3x20 124kg,130kg,150kg Calf press 4x20 5pps,6pps,7pps,8pps Treadmill 30 minutes Week ten and four weeks out When I got up this morning and weighed myself before breakfast to see what my weight was four weeks out and my weight was 83kg thought sweet . I am one kg away from being the same weight as when I did the pans and Nats which was 82kg for both shows. Got 19 more sessions of cardio to go in the gym until peak week and was thinking of changing the times of cardio from 30 minutes to 25 minutes as I get closer. Thought will just stick with what I am doing and has the saying goes if it ant broke don't fix it. Thinking of having a refeed meal for my afternoon tea on Saturday and not to sure what that will be Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 18, 2015 Author Report Share Posted August 18, 2015 Back,hamstrings and cardio Assisted chin ups 5x10 45kg,39kg,35kg,28kg,22kg Seated row 5x10 86kg,92kg,98kg,102kg,108kg Lat pull down 5x10 60kg,66kg,72kg,78kg,84kgDB pullovers 4x10 30kg,32kg,35kg,40kgSeated leg curls 4x10 51kg,55kg,57kg,59kgBb stiff legged deadlifts 4x10 60kg,80kg,85kg,90kgBike 30 minutes Sleep was farly average last night and woke up at 20 to six this morning and managed to have a good session this morning. Things are starting to become more clear training wise I will use for the final four remaining sessions in the gym before I fly up to Wellington on September 17th . Will be using back workout one but it will be high reps ranging from ten to 15 reps with modrate weights being used. Went over town after I was done training to get my phone topped up since it was getting low on data and pay for a order of sugar free candy and from what I have heard there addictive and pretty good as well. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 19, 2015 Author Report Share Posted August 19, 2015 Quads and cardio Leg extension 3x20 39kg,45kg,51kg Leg Press 5x20 5pps,5pps,6pps,7pps,8pps Hack squats 5x20 70kg,80kg,90kg,100kg,115kg Leg extensions 4x10-15 85kg,91kg,95kg,101kg Treadmill 30 minutes Today marks one month until my comp in Wellington which is exciting and today was the first day of using the quad workout that I got off flexonline after decideding to ditch bb squats for the for the rest of my prep. Noticed today while I was training there was no stress on my knees since I have ditched barbell squats which was good . Quads were a bit shaking after I was done doing cardio and felt tired or out of it when walking from the men's changing room to the staff room where I rested until my engery levels were good which would include having a strong black coffee as well to help make me feel more aware Quote Link to comment Share on other sites More sharing options...
Skeletor Posted August 19, 2015 Report Share Posted August 19, 2015 Shit you have good back strength there Gymrat. Nice work man. Quote Link to comment Share on other sites More sharing options...
Michael Knight Posted August 19, 2015 Report Share Posted August 19, 2015 Shit you have good back strength there Gymrat. Nice work man.It is even more impressive when you see bibby train and witness his flawless technique Realtalk 1 Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 20, 2015 Author Report Share Posted August 20, 2015 Shoulders,calfs and cardio Military press 1x15 22kg,4x10 49kg,54kg,59kg,64kgDB lateral raise 4x10 12kgs,14kgs,15kgs,17kgsDB front raise 4x10 12kgs,15kgs,17kgs,20kgs DB shoulder press 4x10 20kgs,25kgs,27kgs,30kgsCalf press 3x20 5pps,6pps,7pps Standing calf raise 3x20 124kg,130kg,150kgCross trainer 30 minutes Had lots of engery this morning when I trained after sleeping like a log last night since I was pretty tired after my hard and heavy high rep quad train yesterday . Was going to work on my routine last night but when 9:29 last night came around thought bugger it to tired to do anything plus my body and mind was both thinking sleep at 10pm . Slept for 8 and half hours last night. Paid for my membership and entry fee for my comp in Wellington and soon will be posting off my membership form and entry form including music off to nabba/wff Auckland . Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 20, 2015 Report Share Posted August 20, 2015 Shoulders,calfs and cardioMilitary press 1x15 22kg,4x10 49kg,54kg,59kg,64kgDB lateral raise 4x10 12kgs,14kgs,15kgs,17kgsDB front raise 4x10 12kgs,15kgs,17kgs,20kgsDB shoulder press 4x10 20kgs,25kgs,27kgs,30kgsCalf press 3x20 5pps,6pps,7ppsStanding calf raise 3x20 124kg,130kg,150kgCross trainer 30 minutesHad lots of engery this morning when I trained after sleeping like a log last night since I was pretty tired after my hard and heavy high rep quad train yesterday . Was going to work on my routine last night but when 9:29 last night came around thought bugger it to tired to do anything plus my body and mind was both thinking sleep at 10pm . Slept for 8 and half hours last night. Paid for my membership and entry fee for my comp in Wellington and soon will be posting off my membership form and entry form including music off to nabba/wff Auckland .sounds like a an epic and loose sleep op well done Quote Link to comment Share on other sites More sharing options...
Boosting Posted August 20, 2015 Report Share Posted August 20, 2015 Were you stimming this morning? If so what were you stimming on? Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 20, 2015 Author Report Share Posted August 20, 2015 Were you stimming this morning? If so what were you stimming on?Yes I was stimming with supersize Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 20, 2015 Author Report Share Posted August 20, 2015 Arms and Cardo Ezy bar curls 1x15 19kg,4x10 39kg,43kg,45kg,48kg DB hammer curls 4x10 20kgs,22kgs,25kgs, 30kgs Overhead cable curls 4x12 35pps, 45pps,55pps,65pps Triceps push down 1x20 65,4x10 125,135,155,165 pounds Dips 4x10 Triceps rope push down 4x12 65,75,85, 105 pounds Treadmill 30 minutes Last night before I headed off to bed was thinking of away to apporuch my cardio for the week of September 7th to the 11th before the start of peak week. Was planning on doing five cardio seasons for that week instead will be doing three sessions of cardio for that week . Which will be Monday, Wednesday and Friday and have 13 sessions of cardio before game day in Wellington. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 23, 2015 Author Report Share Posted August 23, 2015 Had case of bad luck last night while I was enjoying my steak with my tea. Discovered a pice of string in my steak and was not pleased or impressed. Wrote a note explaining the problem and stopped of at new world on the way back from posing practise this morning and got a free steak with out any extra charge which was nice . Noticed that my legs are bigger this year compare to last year. Posted off my music and entry form off after tea tonight . Got lots of engery after my refeed meal which had 101g of cArbs in it and thinking of having a refeed meal when I am two weeks out not to sure what that will be. Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 23, 2015 Report Share Posted August 23, 2015 Had case of bad luck last night while I was enjoying my steak with my tea. Discovered a pice of string in my steak and was not pleased or impressed. Wrote a note explaining the problem and stopped of at new world on the way back from posing practise this morning and got a free steak with out any extra charge which was nice . Noticed that my legs are bigger this year compare to last year. Posted off my music and entry form off after tea tonight . Got lots of engery after my refeed meal which had 101g of cArbs in it and thinking of having a refeed meal when I am two weeks out not to sure what that will be.Bro was it scotch fillet steak? its not uncommon to find string wrapping a steak in supermarket steak. They didnt give you a free one because they were in the wrong, they gave you a free one because itd be an inconvenience arguing with you Quote Link to comment Share on other sites More sharing options...
Boosting Posted August 23, 2015 Report Share Posted August 23, 2015 Why did you write a note and take it to gardens new world rather than just saying it to them when you went there? Skeletor 1 Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 24, 2015 Author Report Share Posted August 24, 2015 Chest, calfs and cardio three weeks out DB incline press 1x15 15kgs, 4x10 30kgs, 32kgs, 35kgs, 37kgs,40kgs Flat dB bench press 4x10 30kgs, 32kgs, 35kgs, 40kgs Incline Flys 4x10 20kgs, 22kgs, 25kgs, 27kgs Cable cross over 4x12 55pps,65pps,75pps,85ppsCalf press 4x20 5pps,6pps,7pps,8pps Standing calf raise 3x20 124kg,130kg, 150kg Treadmill 30 minutes When I got up this morning and weighed myself before breakfast to see what my weight was and weighed in at 82kg three weeks out. Thought sweet on track and looking at dropping another 3kg which would include having a refeed meal on the 5th not to sure what that will be. Posted off my music and entry form off to nabba/wff nZ last night. It was a porter house steak that I found a pice of string in Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 25, 2015 Author Report Share Posted August 25, 2015 Back,hamstrings and cardio Bent over bb row 1x15 20kg,4x10 100kg,105kg,105kg, 110kg T bar row 4x10 100kg, 105kg, 108kg,110kg Arm dB row 4x10 40kg,42kg, 45kg,50kg DB pullover 4x10 30kg,32kg,35kg,40kg Lying hamstring curls 4x10 42kg,48kg,50kg, 54kg Standing leg curl 4x10 24kg, 30kg, 36kg,42kg Bike 30 minutes Before I headed off to bed last night did some research online what methods that people who have competed for when it comes to carbing up the day before the show. One method and food that came across is bagles since that has 42g of carbs in one bagle. Thought sounds good to me and will be having a bagle for one of my carb up meals which is three weeks on Friday until I carb up. Figured I write up my carb up plan now rather then towards the end of my prep and will be using the same carb up plan that I used for carbing up the day before Nats and having ice cream with my last meal of the day and drinking a combo of strong black coffee and herbal tea while I am dropping water . Got four more sessions of cardio this week in the gym and for next week will be doing four sessions of cardio in the gym. Haven't decided on which days that I will use them and will probably think about that tomorrow or towards the end of the week. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 26, 2015 Author Report Share Posted August 26, 2015 Quads and cardio Leg extensions 2x20 39kg,45kg 4x10 85kg,91kg,95kg,101kg Bulgarian squats 5x10 12kgs,15kgs,17kgs,20kgs,22kgs Leg press 4x10 6pps,7pps,8pps,9pps Hack squats 4x10 120kg,130kg,135kg,140kgTreadmill 30 minutes Today was the third last quad train on my prep and it was a bit hard at times and had to rest a bit longer then I normally would which is a minute or minute and half . Came up with a plan for cardio for the remaining two weeks of prep before peak week. Which is week 13 four sessions of cardio and no cardio when I train quads and for week 14 three sessions of cardio in the gym. They will be on Monday , Tuesday and Friday by doing that will be persevering muscle mass that way. Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted August 26, 2015 Report Share Posted August 26, 2015 So you're guna drop off cardio coming into a competition where you need to be as lean as possible ?Are you peaking too early Ratty ?Don't want to come in too shredded huh.. Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 26, 2015 Report Share Posted August 26, 2015 jesus christ ratty you are going to be too lean you might end up at negative bf% if you dont stop doing cardio are you worried about reaching -10% bf Quote Link to comment Share on other sites More sharing options...
Skeletor Posted August 26, 2015 Report Share Posted August 26, 2015 Have you looked into hiring a personal trainer Gymrat? Having somebody experienced laying out a set plan for you in the weeks leading up to competition can be the difference between 1st and 4th place. Probably to late now but maybee when you next compete it could be a good idea. What music will you be using for the show out of curiosity? Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 26, 2015 Author Report Share Posted August 26, 2015 So you're guna drop off cardio coming into a competition where you need to be as lean as possible ?Are you peaking too early Ratty ?Don't want to come in too shredded huh..That's what most people when they get close to show by cutting back on there cardioHave you looked into hiring a personal trainer Gymrat? Having somebody experienced laying out a set plan for you in the weeks leading up to competition can be the difference between 1st and 4th place. Probably to late now but maybee when you next compete it could be a good idea. What music will you be using for the show out of curiosity? thought about hiring a trainer and given I that I went through three trainers last year rather do my prep on my own and that's what most of my mates in Auckland did which was before trainers,coaches etc. for my music will be using linkin park what I have done from transformers . Planing peaking for Wellington that's the plan Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted August 26, 2015 Report Share Posted August 26, 2015 That's what most people when they get close to show by cutting back on there cardioI guess I better get on the horn and tell Phil Heath he's doing it wrong.Needs to come get some Bibby Gains. Rat Style. Rebel101 1 Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 27, 2015 Author Report Share Posted August 27, 2015 Shoulders, calfs and cardio Ohp 1x15 25kg,4x10 40kg,43kg,45kg,48kg Arnold press 4x6-10 20kgs,20kgs,22kgs,25kgs Rear delt Flys 4x10 30kg,33kg,35kg,40kg Bb shrugs 4x10 120kg,130,135kg, 138 kg Calf press 4x10 5pps,6pps,7pps, 8ppsStanding calf raise 3x20 124kg,130kg,150 Cross trainer 30 minutes Before I got ready to head to work spent some time by making up my food list that I will be buying for when I carb up and game day. Will give you guys a example what foods that are on my list such as rice cakes,red kumara, gummy bears, power aid just in case if I cramp up. Thinking of doing Donuts as well after I got that idea off a comp food video that I watched on YouTube. Had good sessions thus morning . Next week will be doing four 25 minute sessions of cardio and for the last three sessions 20 minute sessions. Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted August 27, 2015 Report Share Posted August 27, 2015 Dialling back cardio and a list of carb up foods that is a mile long.You must be shredded and hyyooggee this time around Ratty. Hopefully you don't food coma on stage.I'll be there at Nationals for sure. Wouldn't miss this for anything. Photo opportunity with a hot film star, I'm in Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 27, 2015 Report Share Posted August 27, 2015 dorian yates said donuts make you look soft on stagephil heath said gummy bears shrink your deltskai greene choked on a rice cake and nearly diedred kumara promote stomach fati would be mr olympia 2016 but i eat too much carrots stay safe ratty and take the pro's advice into consideration because you are very similar to them so should completely copy what they do. Quote Link to comment Share on other sites More sharing options...
HarryB Posted August 27, 2015 Report Share Posted August 27, 2015 Be good to see what condition you bring to this show. You looked decent at your last comp so if you show an improvement then that's awesome progress. Quote Link to comment Share on other sites More sharing options...
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