maccaz Posted September 7, 2015 Report Share Posted September 7, 2015 Nice bro and that's right wellington will be smelling the rats cooking when I arrive there next Thursday afternoonwhat will the rat be cooking? Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 7, 2015 Author Report Share Posted September 7, 2015 what will the rat be cooking?The rat will be cooking game day mode when the rat arrives in Wellington Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted September 7, 2015 Report Share Posted September 7, 2015 I won't be at Wellington Champs but I wouldn't dare miss Nationals with Bibby present.Can confirm will film routine for the forum to see what they were missing out on.I can't wait to smell what the Rat is cooking.Time to bring it hard Rat Style. gazza and Pseudonym 2 Quote Link to comment Share on other sites More sharing options...
Wolffenbuttel Posted September 7, 2015 Report Share Posted September 7, 2015 it doesn't seem like the rat will be doing much cooking for wellington to be smelling given his 220gm low carb days.... Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 7, 2015 Report Share Posted September 7, 2015 it doesn't seem like the rat will be doing much cooking for wellington to be smelling given his 220gm low carb days.... i feel like i could coach gymrat to success with zero knowledge better than gymrat can coach gymrat to success Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 7, 2015 Report Share Posted September 7, 2015 gymrat would you say if i want to diet for a bodybuilding competition the best method would be high fat, high carb, low protein? low protein being 220gm is low always 220gm? what would you class 120gm as? super low? or more like ultra low/mega low? Quote Link to comment Share on other sites More sharing options...
Boosting Posted September 7, 2015 Report Share Posted September 7, 2015 it doesn't seem like the rat will be doing much cooking for wellington to be smelling given his 220gm low carb days.... Maybe he will be cooking tuna with oats in it mixed with nutella? Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 7, 2015 Report Share Posted September 7, 2015 Gym rat, i will coach you for free through this late stage of your prep if you want? Quote Link to comment Share on other sites More sharing options...
HarryB Posted September 7, 2015 Report Share Posted September 7, 2015 I think you're killing it Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 7, 2015 Report Share Posted September 7, 2015 I think you're killing itharry what adjustments would you recommend at this stage? should he reduce the carbs on low carb days ? or just continue as he is? Quote Link to comment Share on other sites More sharing options...
HarryB Posted September 7, 2015 Report Share Posted September 7, 2015 I have absolutely no idea he has a system by the looks of things and I guess he's leaner. He actually got into half way decent shape last comp so who knows... he's doing that thing where it seems completely random and without any reasoning or intelligent thought .... but actually.... oh.. hang on Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 7, 2015 Author Report Share Posted September 7, 2015 That is one which I have noticed this time around that I am leaner and managed to stay lean during offseason which would include by manging to stay at the last notch in my weight belt during offseason . Was planing on dropping water next Friday instead going to use the method that I used the day before the pans last year by sipping on a 1.5 bottle of water through out the day including drinking coffee and herbal tea. Quote Link to comment Share on other sites More sharing options...
Michael Knight Posted September 7, 2015 Report Share Posted September 7, 2015 One thing I'm having trouble understanding is the concept of a "refeed" and the frequency he's doing it. To me, refeed = excuse to cheat on diet. Rebel101 1 Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 7, 2015 Author Report Share Posted September 7, 2015 Back and hamstringsBent over bb row 1x15 bar,60kg,4x10 100kg,105kg,108kg,110kg T bar row 4x10 100kg,105kg, 108kg, 110kg with the last set being a drop setOne 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 Today being the second last back train before my comp next Saturday thought I make it a hard one. When I got up to the last set for the bar row and drop sets to smash my back got a person to strip the weights off until I was down to the last plate and 20 reps . Slamed the t bar down had to rest for a couple of minutes before moving on to one arm db row. My back was fried after I was done training. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted September 8, 2015 Report Share Posted September 8, 2015 Big weights there Gymrat. Outlifting me on that back work for reps man. Be good to see how it looks on show day. The question is..... Is Wellington ready for the Rat? Rebel101 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 8, 2015 Report Share Posted September 8, 2015 i wish i could bb row 100, 105, 108, 110 for 15 each one after the other loli could maybe get 2 reps @ 110 gr you should become a powerlifter with that insane strength Quote Link to comment Share on other sites More sharing options...
Boosting Posted September 8, 2015 Report Share Posted September 8, 2015 Id say the claimed t bar rows are the most questionable. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 9, 2015 Author Report Share Posted September 9, 2015 Quads Leg extensions 2x20 45kg,53kg 4x10 85kg,91kg,95kg,101kg Bulgarian squats 5x10 12kgs,15kgs,17kgs,20kgs,25kgs Leg press 4x20 4pps,5pps,7pps,8pps triple drop set on the last set Hack squats 4x20 80kg,90kg,100kg,115kg triple drop set on the last set Today being the last quad train before my comp thought I make it a very hard one and intense as well decided to do two triple drop sets instead of one triple drop set. When I got up to the last set for hack squats got some random person to spot me and told the person that I am doing triple drop sets. Smashed out 20 reps with 115kg on the first set for triple drop sets until it was down to 1pps for the last set . Manged 17 reps with the last set . When I was done fell on the floor since my quads were fryed and rest for a few minutes. While I was lying on the floor thought of that sceine in pumping iron were ed conney falls on the floor after doing squats with Arnold. Quote Link to comment Share on other sites More sharing options...
Boosting Posted September 9, 2015 Report Share Posted September 9, 2015 While I was lying on the floor thought of that sceine in pumping iron were ed conney falls on the floor after doing squats with Arnold.The main difference being that he didn't drop squats out of his routine because they were 'too hard'. Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 9, 2015 Report Share Posted September 9, 2015 The main difference being that he didn't drop squats out of his routine because they were 'too hard'.there were other differences Quote Link to comment Share on other sites More sharing options...
Boosting Posted September 9, 2015 Report Share Posted September 9, 2015 One of the several major differences* Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 9, 2015 Report Share Posted September 9, 2015 that you gr? Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted September 9, 2015 Report Share Posted September 9, 2015 Drama & Artistic Balance in spades. Sounds exactly like GR Quote Link to comment Share on other sites More sharing options...
Gym rat Posted September 9, 2015 Author Report Share Posted September 9, 2015 that you gr?That's one of my training methods that I use. Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 9, 2015 Report Share Posted September 9, 2015 That's one of my training methods that I use.what is? Quote Link to comment Share on other sites More sharing options...
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