Gym rat Posted August 27, 2015 Author Report Share Posted August 27, 2015 Arms and cardio Ezy bar curls 1x15 19kg, 4x10 39kg,43kg,45kg,48kg Seatd alternating db curls 4x10 15kgs,17kgs,20kgs,22kgs Lying biceps cable curls 4x10 85,95,115,125 pounds Triceps cable pushdown 1x20 65,4x10 125,145,155,175 pounds Triceps overhead cable extensions with rope 4x10 65,75,85,95 pounds Db triceps donkey kickbacks 4x10 12kgs, 15kgs,17kgs,20kgs Treadmill 30 minutes Last night my energy levels were feeling flat despite being a medium carb day and had bugger all energy in the tank as well to work on my posing routine and was feeling a bit moody at times yesterday for no apparent reason. When I got up this morning made change to my diet by having a half cup of oats to 3/4 cup of oats for breakfast. Hopefully that will do the trick by giving me extra energy for the last couple of weeks before peak week. When I finshed doing cardio this morning after my weights. I had moment and thought seven more sessions of cardio to go in the gym or 160 minutes of cardio. Was very happy about that and knowing that I am on the home stretch with the finsh line in sight. Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 28, 2015 Report Share Posted August 28, 2015 i just noticed your signature has changed and you are the first ever national bodybuilder to visit hurricanes hq and you are sponsored by xplosive supplements, well done bro Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 28, 2015 Author Report Share Posted August 28, 2015 i just noticed your signature has changed and you are the first ever national bodybuilder to visit hurricanes hq and you are sponsored by xplosive supplements, well done broThanks bro Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted August 28, 2015 Report Share Posted August 28, 2015 Why do you specifically do 22 minutes and 51.6 seconds of Cardio per session Ratty ?Have you worked out the optimal time to spend doing Cardio off your BMI ? Boosting 1 Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 28, 2015 Author Report Share Posted August 28, 2015 Why do you specifically do 22 minutes and 51.6 seconds of Cardio per session Ratty ?Have you worked out the optimal time to spend doing Cardio off your BMI ?Yes did that at the start of my prep by doing research and read that 30 minutes of Cardio in the gym is the best way to preserve muscle mass when cutting. From what I have learnt in the past when I have gone overbord in my cardio I burn up to much muscle mass Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 28, 2015 Report Share Posted August 28, 2015 Yes did that at the start of my prep by doing research and read that 30 minutes of Cardio in the gym is the best way to preserve muscle mass when cutting. From what I have learnt in the past when I have gone overbord in my cardio I burn up to much muscle masswhat is 30 x 7? Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 28, 2015 Author Report Share Posted August 28, 2015 what is 30 x 7?Meaning four sessions of cardio next week which will be 4x25 minutes sessions and for the last week of prep before peak week will be 3x20 minute sessions Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted August 28, 2015 Report Share Posted August 28, 2015 So you read that 30 minutes is the best for preserving muscle mass but your doing no 30 minute sessions ?Do you listen to yourself ? Ever ? Quote Link to comment Share on other sites More sharing options...
Boosting Posted August 28, 2015 Report Share Posted August 28, 2015 30mins is too hard br0. Easier to just do shorter sessions and eat extra carbs etc Quote Link to comment Share on other sites More sharing options...
Realtalk Posted August 28, 2015 Report Share Posted August 28, 2015 How do you know you are first national level competitive bodybuilder to visit hurricanes HQ? Did they pull out the archives and take a look? Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 28, 2015 Report Share Posted August 28, 2015 How do you know you are first national level competitive bodybuilder to visit hurricanes HQ? Did they pull out the archives and take a look?also what about the hurricanes themself, thatd be a good bb comp, ratty vs the hurricanes Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 28, 2015 Author Report Share Posted August 28, 2015 So you read that 30 minutes is the best for preserving muscle mass but your doing no 30 minute sessions ?Do you listen to yourself ? Ever ? yes I listen to myself and towards the end of my prep for when I was preping for Nats I cut back on the minutes for cardio in the gym Quote Link to comment Share on other sites More sharing options...
Boosting Posted August 28, 2015 Report Share Posted August 28, 2015 yes I listen to myself and towards the end of my prep for when I was preping for Nats I cut back on the minutes for cardio in the gymDo you sometimes find yourself disagreeing with yourself when youre listening to yourself? Or are there are 2 minds inside your head and one is saying "go high carb and do no cardio and drop squats and any other exercise that's hard and grow into the show like arnold did" and the other is saying "eat no carbs and do 30 min of cardio and do squats, have can of tuna in spring water as cheat meal every 2nd fortnight on sunday etc" and youre listening to both? Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 28, 2015 Author Report Share Posted August 28, 2015 Do you sometimes find yourself disagreeing with yourself when youre listening to yourself? Or are there are 2 minds inside your head and one is saying "go high carb and do no cardio and drop squats and any other exercise that's hard and grow into the show like arnold did" and the other is saying "eat no carbs and do 30 min of cardio and do squats, have can of tuna in spring water as cheat meal every 2nd fortnight on sunday etc" and youre listening to both?I listen to myself and put safety first when I am cutting. There is one mind in my head my not having any carbs before I head off to to sleep. When I deciade to ditch the squats after my left knee was feeling a bit stiff thought bugger squats. I rather to have a clean cheat meal when I am cutting for a show instead of having process food. That's what Steve ortan dose and I did that last year when I was cutting for the pans. Didn't mind If I was missing Burger King etc since I class that type of food as offseason food when it comes to having a cheat meal. Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 28, 2015 Report Share Posted August 28, 2015 I listen to myself and put safety first when I am cutting. There is one mind in my head my not having any carbs before I head off to to sleep. When I deciade to ditch the squats after my left knee was feeling a bit stiff thought bugger squats. I rather to have a clean cheat meal when I am cutting for a show instead of having process food. That's what Steve ortan dose and I did that last year when I was cutting for the pans. Didn't mind If I was missing Burger King etc since I class that type of food as offseason food when it comes to having a cheat meal. edit, cant get post of the month in australia so no point (it was a clear winner)  Gym rat, having more than one brain inside your head is a serious medical concern Quote Link to comment Share on other sites More sharing options...
Michael Knight Posted August 28, 2015 Report Share Posted August 28, 2015 Gym rat is going to prove all of you haters wrong and will look like the most ripped, starving, malnourished, ugandan refugee on stage. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 29, 2015 Author Report Share Posted August 29, 2015 Yesterday spent some time by watching a Jose Raymond video on YouTube and it was about Jose Raymond having breakfast before pre judging of this years Arnold classic. His breakfast was bison and creamed rice. Thought that's a good idea but I will change one thing since one can't buy bision hear in nz.instead will do tin of salmon and can of creamed rice instead. Was going to do pancakes for my comp breakfast after I was looking at different cafes online that are close to wear I am staying and they don't open up until eight bugger that idea. Rebel101 1 Quote Link to comment Share on other sites More sharing options...
Boosting Posted August 29, 2015 Report Share Posted August 29, 2015 Yesterday spent some time by watching a Jose Raymond video on YouTube and it was about Jose Raymond having breakfast before pre judging of this years Arnold classic. His breakfast was bison and creamed rice. Thought that's a good idea but I will change one thing since one can't buy bision hear in nz.instead will do tin of salmon and can of creamed rice instead. Was going to do pancakes for my comp breakfast after I was looking at different cafes online that are close to wear I am staying and they don't open up until eight bugger that idea.Bro a bison is probably more similar to a cow (beef) than a fish. You can buy beef in nz. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted August 29, 2015 Report Share Posted August 29, 2015 Bro a bison is probably more similar to a cow (beef) than a fish. You can buy beef in nz.Yeah this. You should just get a nice eye fillet steak instead. Lean and high in protein just like bison. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted August 30, 2015 Report Share Posted August 30, 2015 Bison and salmon couldn't be any more different as a pre contest food for the morning of a show.That's one meal... If you're gonna copy that then at least copy the entire plan. You're not going to look like jose eating that the morning of the show.You need a plan! maccaz 1 Quote Link to comment Share on other sites More sharing options...
Gym rat Posted August 31, 2015 Author Report Share Posted August 31, 2015 Chest,calfs and cardio DB incline press 1x15 15kgs,4x10 30kgs,32kgs,35kgs,40kgs Flat dB bench 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 25 minutes Week 13 and two weeks out When I got up this morning and weighed myself to see what my weight was being two weeks out and weighed in at 81kg. Thought haven't been that weight since I was in the sixth form which was a while ages a go when I was at school. Happy with the way that things are going at this stage and feeling good and excited as well. One of my mates are going to train with me on the 13th which will be a high rep chest session and the last chest train before my comp. Happy with the plan that I have got and yes I am aware that I won't look like Jose Raymond since jose carry more muscle mass then me. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 1, 2015 Author Report Share Posted September 1, 2015 Back,hamstrings and cardio Assited chin ups 5x10 45kg,39kg,32kg,28kg,22kg Seated row 5x10 86kg,92kg,98kg,102kg,108kg Lat pull down 5x10 60kg,66kg,72kg,78kg,84kg DB pullovers 4x10 30kg,32kg,35kg,40kg Seated leg curls 4x10 51kg,55kg,57kg,59kg Stiff legged deadlifts 4x10 70kg,80kg,85kg ,90kg Bike 25 minutes Today being the second last time that I train hamstring with back before my comp and while I was biking to work this morning thought for next week being the last time that I train hamstrings with back going to use a modrate weight in the ten to 15 rep range . Going to the same for the last quad train as well which will be next Wednesday . Will be taking oxidane on Sunday after I realized when I was coming back from posing practice that I will be off my supplements for a week next Saturday which will include no gum for a week as well. Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted September 1, 2015 Report Share Posted September 1, 2015 Why do you come off all supplements, including gum for a week Ratty ?Aren't you scared you won't be stimming enough to make it through your posing routine and call outs ?Or are you stimmed out and guna be too shredded to handle the supplements ? Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 1, 2015 Report Share Posted September 1, 2015 Why do you come off all supplements, including gum for a week Ratty ?Aren't you scared you won't be stimming enough to make it through your posing routine and call outs ?Or are you stimmed out and guna be too shredded to handle the supplements ?he stims hard rat style which means both of the above are incorrect Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 1, 2015 Author Report Share Posted September 1, 2015 Why do you come off all supplements, including gum for a week Ratty ?Aren't you scared you won't be stimming enough to make it through your posing routine and call outs ?Or are you stimmed out and guna be too shredded to handle the supplements ? that would be next Saturday when I come off gum and supplements for a week so I won't look bloated on stage which not be a good look Quote Link to comment Share on other sites More sharing options...
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