Gymrat's journey to the bodybuilding stage

[startinfromscratch]

post your pics in the pics area gymrat - you could win some protein powder which would help you get your protein intake up a bit!

[Gym rat]

Rest day today and looking forward to doing FST-7 squats on Monday and the same doing walking lunges with a power bag when I train quads.That's a good idea startinfromscratch but the only problem to that is I don't know how transfer my progress pics over to post my pics.When I do the hertz sevens fashion parade I am going to some posing doing few compulsary pose which are side chest,triceps, back double biceps and abs pose as well plus it would be a good way for me to get ready for the bb stage hopefully Sky sports will be filming it :pray: ,Yesterday I was thinking when I am at the sevens and when I do get my photo taken with hot chicks I am go to strike a pose of some sort not to sure at this stage what that will be.Eats for today are

Breakfast One cup of oats,two eggs,one banana,one cup of yoghurt,two tsp of flax seed,multi,protein shake

Morning tea handful of raisions,500ml of milk,creatine

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,handful of low fat

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea chicken,beans and kumara

Before bed protein shake

[Gym rat]

Quads today

Leg extensions 1x15 46kg,3x10-15 59kg,62kg,66kg then 20 reps per set

Smith machine squats 3x10-15 70kg,75kg,80kg

Walking lunges with a power bag 3x15 15 up and 15 back

Leg press 3x10-15 200kg,240kg,260kg then 20 reps per set

Smith machine squats FST-7 7x15 70kg for the seven working sets

Had a good train this morning plus it was my first time doing walking lunges with a power bag had to go up stairs to the circuit room to use the power bag since they are kept in that part of my and I used a 10kg power bag.I did three lengths of the circuit room by going 15 steps up and 15 steps back when I left the circuit room I thought hello TAS on Tuesday or Hello Tight ass sydrome .Also did FST-7 squats for the first time and my quads were pumped and full of blood afterwords.Eats for today are

Breakfast one cup of oats with two eggs,two tsp of flax seed,one banana,one cup of yoghurt.protein shake,multi

Pre training handful of raisons,500ml of milk,creatine

Post training protein shake

Lunch one cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna one apple

Tea one cup of pennie pasta with chicken,cummber,carrots and milk

Before bed protein shake and posing practice

[Gym rat]

Chest and calfs today

DB incline press 1x15 20kg's,3x10-15 22kg's,24kg's,26kg's then 20 reps per set

Flat bench fly's 3x10-15 16kg's,18kg's,20kg's then 20 reps per set

Flat db bench press 3x10-15 22kg's,24kg's,26kg's then 20 reps per set

Flat bench cable fly's FST-7 7x15 40pps for the seven working sets

Calf press 3x10-15 3pps,4pps,5pps, then 20 reps per set

Standing calf raise 3x10-15 135,150,160 in pounds then 20 reps per set

Seated calf raise 3x10-15 2pps,2.5pps,55kg then 20 reps per set

I had a good train this morning plus it was my last train before I have to go back to work on Wednesday but I wont plus I will be back at work for 14 days of work then I will be on holiday again sweet and of course training when I am in Wellys for the sevens.I was telling one of my friends in states about the progress that I am making in email and they were amazed about my BMI 12% with abs as well.I have set a date for when I do start to cut for the Pan Pacific show in Auckland which is May the 7th.Not to sure what type of diet what my coach will have me but that's a while away still fun and exciting times ahead for me when I do start to cut.Eats for today are

Breakfast one cup of oats with two eggs,one banana,two tsp of flax seed ,one cup of yogurt,multi,protein shake

Pre training handful of raisins ,500ml of milk,creatine

Post training protein shake

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of flax seed ,one apple

tea chicken noodle stry fry with veggie stry fry and milk

Before bed protein shake and posing practise

[DIANABOL]

Chest and calfs today

DB incline press 1x15 20kg's,3x10-15 22kg's,24kg's,26kg's then 20 reps per set

Flat bench fly's 3x10-15 16kg's,18kg's,20kg's then 20 reps per set

Flat db bench press 3x10-15 22kg's,24kg's,26kg's then 20 reps per set

Flat bench cable fly's FST-7 7x15 40pps for the seven working sets

Calf press 3x10-15 3pps,4pps,5pps, then 20 reps per set

Standing calf raise 3x10-15 135,150,160 in pounds then 20 reps per set

Seated calf raise 3x10-15 2pps,2.5pps,55kg then 20 reps per set

I had a good train this morning plus it was my last train before I have to go back to work on Wednesday but I wont plus I will be back at work for 14 days of work then I will be on holiday again sweet and of course training when I am in Wellys for the sevens.I was telling one of my friends in states about the progress that I am making in email and they were amazed about my BMI 12% with abs as well.I have set a date for when I do start to cut for the Pan Pacific show in Auckland which is May the 7th.Not to sure what type of diet what my coach will have me but that's a while away still fun and exciting times ahead for me when I do start to cut.Eats for today are

Breakfast one cup of oats with two eggs,one banana,two tsp of flax seed ,one cup of yogurt,multi,protein shake

Pre training handful of raisins ,500ml of milk,creatine

Post training protein shake

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of flax seed ,one apple

tea not sure but will add later

Before bed protein shake and posing practise

Dude I'm pretty sure there is no show on here in Auckland on May 7th...

[Gym rat]

Back today

Chin up 3x10-15

Bent over BB row 3x10-15 65kg,68kg,70kg then 20 reps per set

One arm DB row 3x10-15 26kg,28kg,30kg,then 20 reps per set

Single arm IS0 lateral row 3x10-15 35kg,40kg,42.5kg then 20 reps per set

Back extensions 3x15

Straight arm pull down FST-7 7x15 70 pounds for the seven working set

Had a good train this morning with good instenty which took just over a hour to do.Yesterday on the way home from the gym stopped by a friends house to to show a friend of mine the first lot of my progress pics and my friend was amazed at my back devloment also I showed my old man wen I went around to his house for tea last night and my old man thought the photos of me looked good.I was having a read about the Pan Pacific show on the NABBA/WFF web site last night and found out more about it which cost 80 dollars to enter plus you get a T shirt and DVD as well that's good to know.I am going to wait until I find out which venue in Auckland will be hosting the show.For yesterdays post that ment to be August 17 th not May 7th when I do start to cut for the Pan Pacific show my mind must have been day dreaming :doh: .Eats for today are

Breakfast One cup of oats with two eggs,2tsp of flaxseed,one banana,one cup of yoghurt,multi,protein shake

Pre training Handful of raisions,500ml of milk,creatine

Post training Proetin shake

Lunch One cup of brown rice,One cup of beans,two cups of mixed veggies,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoon of tuna,one apple

Tea salmon,one cup of brown rice,peas and milk

Before bed proetin shake and posing practise.

[Gym rat]

Shoulders and hamstrings today

Iso shoulder press 1x15 20kg,3x10-15 40kg,43kg,45kg then 20 reps per set

DB lateral raise 3x10-15 12kg's,14kg's,16kg's then 20 reps per set

DB front raise 3x10-15 12kg's,14kg's,16kg's, then 20 reps per set

Reverse pec deck 3x10-15 40,50,56 in pounds then 20 reps per set

Single arm cable lateral raise FST-7m 7x15 10 pounds for the seven working sets

Lying hamstring curls 3x15 32kg,39kg,46kg, then 20 reps per set

Reverse hamstrings curls 3x15 body weight

Standing leg curl FST 7x15 50 pounds for the seven working sets

Had a good train this morning with a good pump as well plus the DOMS in my quads has gone away from giving them a good blasting on Monday.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one banana,one cup of yoghurt,multi,proetin shake

Pre training handful of raisions,500ml of milk,creatine

Post training protein shake

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes,topped with one table spoon of peanut butter,two table spoons of tuna one apple

tea pasta with corn on the cob and milk

before bed proetin shake and posing practise

[Gym rat]

Arms today

Reveres curls 3x10-15 19kg,21kg,26kg then 20 reps per set

Overhead cable curls 3x10-15 25pps,30pps,35pps the 20 reps per set

Biceps cable curls 3x10-15 60,70,80 in pounds then 20 reps per set

DB hammer curls FST-7 7x15 22kg's for the seven working sets

Triceps pushdowns 3x10-15 50,55,59 in pounds then 20 reps per sets

Triceps overhead cable extensions 3x10-15 60,70,80 in pounds then 20 reps per set

Dips 3x15

DB triceps donkey kickbacks FST-7 7x15 14kg's, for the seven working sets

I had good train this morning and when I arrived at the gym with my game face on meaning ready to kick some arse in the gym gym rat style :twisted: and had a much better ride to the gym this morning on my bike and no wind to bike into which was good.Eats for today are

Breakfast one cup of oats with two eggs,2tsp of flax seed,one cup of yoghurt,multi,protein shake,multi

Pre training Handful of raisions,500ml of milk,creatine

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea basmati rice with pasta sauce mixed in with a can of chop chop chicken

Before bed proetin shake/Posing practise

[Gym rat]

Rest day today

I watched WWE in Japanes for the first time and I did not have a clue what they were talking about in Japanes but the footage was from March 30th 1991 when WWE went to Tokyo and it was the Rockers VS the Hart Foundation which is one of the matches on the Bret Hart VS Shawn Michales DVD that I got on Boxing day with my vouchers from JB,HI,FI. Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one banana,one cup of yoghurt,,multi,protein shake

Morning tea one apple and creatine

Lunch One cup of mixed veggies,two cups of beans,handful of low fat ham

Afternoon tea Half chicken and salad from charcoal chicken

Tea Pizza

Before bed Protein Shake and posing practise

[Gym rat]

Rest day today and eats for today were good forgot to get to New World yesterday.Eats for today are

Breakfast One cup of oats with small handful of raisons,one cup of yoghurt,two tsp of Flax seed,protein shake,multi

Morning tea Apple and creatine

Lunch one cup of brown rice with two cups of beans and handful of low fat ham

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea chicken with beans,kumara,milk

Before bed Protein shake and posing practise

I had to change the date on my phone from August 17th to the 11 of August and put the same thing which Pan Pacific game day :twisted:

[Gym rat]

Quads today

Leg extensions 1x15 42kg,3x10-15 61kg,62kg,66kg then 20 reps per set

Smith machine squats 3x10-15 70kg,75kg,80kg then 20 reps per set

Walking lunges with a power bag 3x15,15 steps and back

Leg press 3x10-15 200kg,240kg,260kg then 20 reps per set

BB squats FST-7 7x15 60kg for the seven working sets

I had good train this morning and before I went to the gym I had a thought which was when I hit the pain zone while I am training I will think I want to to win my class at the Pan Pacific and the same for wining the Novice Athletic class at the NABBA South Islands as well also I came up with a another goal as well which is I want to have a knockout routine which will wow the judges and the crowd but I will keep that in mind when I pick a song that I am going pose to but that's a while down the road.Eats for today are

Breakfast One Cup of oats with two tsp of flax seed,one banana,one cup of yoghurt,two eggs,multi,protein shake

Per training handful of raisions,500ml of milk,creatine

Post training protein shake

Lunch One cup of brown rice,two cups of mixed veggies,one cups of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea one cup of brown rice with egg salad,two burgers with out the bun,500ml of milk

Before bed Proetin shake and poseing practise.

[Gym rat]

Chest and calfs today

DB lncline press 1x15 20kg's,3x10-15 22kg's,24kg's,26kg's then 20 reps per set

Flat bench fly's 3x10-15 16kg's,18kg's,20kg's then 20 reps per set

Flat DB bench press 3x10-15 22kg's,24kg's,26kg's then 20 reps per set

Flat bench cable flys FST-7 7x15 40pps for the seven working sets

Calf press 3x10-15 3pp,4pps,5pps then 20 reps per set

Standing Calf raise 3x10-15 135,150,165 in pounds then 20 reps per set

Seated calf raise 3x10-15 40kg,50kg,55kg then 20 reps per set

Had a good train this morning and let out a few grunts as well while I was getting a good pump.Last night I tryed to set up account with Shotgun Supplements and no such luck which I thought was a bit strange so I thought stuff that soI had no promlems by seting up a account with eat me.I emailed my coach explaning that I had major problems by seting account with shotgun supplements what coach told me to and I told my coach that I have set a account with Eat me,told my coach that they have cheap protein plus I will be using Eat me when I start to cut.Had a average posing pracitise last night and felt tired while I was doing posing not sure why I was tired must be getting use to being back at work after the hoildays.Eats for today are

Breakfast One cup of Oats with,banana,two tsp of flax seed,one cup of yoghurt,multi,protein shake

Pre training Handful of raisions,500ml of milk,creatine

Post training Protein shake

Lunch One cup of brown rice with two cups mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea pasta,mince and veggie pasta sauce,salad,trim milk

Before bed protein shake and posing practise.

[M.T]

Trainings looking awesome GR.

[FellowshipOfTheRon]

Photo's of a Film Star

mate, why are you uploading photos of hulk hogan on mr. rattys progress log?

[startinfromscratch]

Good to see more protein in your diet gymrat.

[Gym rat]

Back today

Chin ups 3x10-15 body weight

Bent over BB row 3x10-15 65kg,68kg,70kg then 20 reps per set

One arm DB 3x10-15 26kg,28kg,30kg then 20 reps per set

Single arm Iso Lateral row 3x10-15 35kg,40kg,42.5kg then 20 reps per set

Back extensions 3x15 body weight

Straight arm pulldown FST-7 7x15 70 pounds for the seven working sets

I had good train this morning and caught with my coach just brefly and my coach told me that I should fly up to Auckland on the 10th of August and be there in plenty of time for regestion etc and have a hoilday as well which I am planing on doing after the show.I was reading a article on Go figure about waking when getting ready for a show which would be the best way to go.I figured what I am going to is before I get to that time I am going to email around to the diffrent beauty thearpys in Dunedin and ask about the cost for a full body wax but I will be doing that when it get's a bit more closer to the time.

Trainings looking awesome GR.

Cheers M.T Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one banana,one cup of yoghurt,multi,proetin shake

Pre training handful of raisions,500ml of milk,creatine

Post training Protein shake

Lunch One cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna, one appel

Tea stuff pasta with chicken breast,milk

Before bed Protein shake and posing practise

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 1x15 30kg,3x10-15 40kg,43kg,45kg then 20 reps per set

DB lateral raise 3x10-15 12kg's,14kg's,16kg's then 20 reps per set

DB front raise 3x10-15 12kg's,14kg's,16kg's then 20 reps per set

Reverse Pec deck 3x10-15 40,50,56 then 20 reps per set in pounds

Single arm cable lateral raise FST-7 7x15 10 pounds for the seven working sets

Lyning hamstring curls 3x10-15 32kg,39kg,46kg, then 20 reps per set

Reverse hamstring curls 3x15 body weight

Standing leg curls FST-7 7x15 50 pounds for the seven working sets

Had a good train this morning and yesterday I was thinking when I do start getting my whey off eat me I am not going to order Strawberry flavour because I can remember years ago when I did get some samaples from Eat me I thought Strawberry was very sweet or :puke: plus overall it taste like arse.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flaxseed,one cup of yoghurt,multi,protein shake

Pre training handful of raisions,500ml of milk,creatine

Post training Proetin shake

Lunch One cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one tablespoon of peanut butter,two tablespoons of tuna,one apple

Tea salmon.one cup of brown rice,beans,milk

Before bed Posing practise and protein shake.

[Gym rat]

Arms today

Reverse curls 3x10-15 21kg,24kg,26kg then 20 reps per set

Bicep cable curls 3x10-15 60,70,80, in pounds then 20 reps per set

Overhead cable curls 3x10-15 25pps,30pps,35pps,then 20 reps per set

Db hammer curls FST-7 7x15 22kg's for the seven working sets

Triceps cable push downs 3x10-15 50,55,59 in pounds then 20 reps per set

Dips 3x15 body weigh

Triceps overhead cable extensions 3x10-15 60,70,80 in pounds then 20 reps per set

DB donkey kickbacks FST-7 7x15

Had a good train this morning and starting to get the hang of doing reverse curls.Was planing on doing reverse curls with a ezy bar but it was being used so I had to do reverse curls with a bar bell instead.Normly I would do triceps overhead cable extensions but one of the cable cross overs was being use so I had to do dips instead.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one cup of yoghurt,one banana,multi,proetin shake

Pre training handful of raisions,creatine,500ml of milk

Post training protein shake

Lunch One cup of brown rice with two cups of mixed veggies,one cup of beans,185g can of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea basmati rice with two carrots and chop,chop chicken,milk

Before bed Posing Practise and protein shake

[Gym rat]

Rest day today

Went to Briscoes to buy myself a new lunch box in including a new jar for putting my tuna for when I am making my afternoon tea at work including a bigger note book for putting my training and the same for putting my goals that I have when I am cutting etc.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flaxseed,one cup of yoghurt,multi protein shake

Morning tea handful of raisons,creatine,500ml of milk

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,handful of low fat ham

Afternoon tea pro active protein bar

Tea not sure but will add later on

Before bed posing practise,protein shake

I forgot to mention early today I figured out the the new cost of supplements when I do change from taking Super quad to Eat me which came to 89 dollars which would including the cost of a 1kg bag of whey from Eat me at 44 dollars,Gaspari creatine at $25 dollars from Supplement me,red seal men 's multi $12 from New World,2kg of flaxseed from health 2000 cost $6.00 plus I will have more money to spend on food when I do start to cut on the 29th of April.

[Gym rat]

Rest day today

Spent most the morning copying my current training into my new and bigger note book which more space to put the weights in as well.One more week of doing rest and pause training.When I do go back to my normal training next Monday I am going to use modrate weights in the 10-12 rep range and using good form as well so I wont end up putting much wear and tear on my joints while on my road to the Pan Pacific show in August.Eats for today are

Breakfast One cup of oats,2 egg,one cup of yoghurt,two tsp of flaxseed,multi,banana,protein shake

Morning tea one apple,500ml of milk,creatine

Lunch One cup of brown rice,one cup of bean,two cups of mixed veggies,handful of low fat ham

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea chicken,peas,brocilie and milk

Before bed posing practise,protein shake

[Gym rat]

Quads today

Leg extensions 1x15 42kg,3x10-15 61kg,62kg,66kg then 20 reps per set

Smith machine squats 3x10-15 70kg,75kg,80kg then 20 reps per set

Walking lunges with power bag 3x15 10kg,15kg,25kg

Leg press 3x10-15 200kg,240kg,260kg then 20 rep per set

Smith machine squats FST-7 7x15 80kg for the seven working sets

Had a good train this morning by getting good deapth of smith machine squats and walking lunges with a powerbag.I did three lengths of the circuit room by doing 15 up and 15 back with a powerbag.After I was done training spend some time doing streaching did 30 to 45 seconds.Last night before I went off to bed I emailed my coach and told him my plan of attack for the Pan Pacific champs in Auckland wont give the full summary it was a long email.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flaxseed,one banana,protein shake,multi

Pre training handful of raisions,500ml of milk,creatine

Post training Protein shake

Lunch One cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea Two rice cakes topped with one table spoon peanut butter,two tablespoons of tuna one apple

Tea steak,beans,kumara and milk

before bed Posing practise and protein shake

[Gym rat]

Chest and calf's today

DB incline press 1x15 20kg's,3x10-15 22kg's,24kg's,26kg's then 20 reps per set

Flat bench flys 3x10-15 16kg's,18kg's,20kg's then 20 reps per set

Flat DB bench press 3x10-15 22kg's,24kg's,26kg's then 20 reps per set

Flat bench cable fly's FST-7 7x15 40pps for the seven working sets

Calf press 3x10-15 3pps,4pps,5pps, then 20 reps per set

Standing calf raise 3x10-15 135,150,165 in pounds then 20 reps per set

Seated calf raise 3x10-15 40kg,50kg,55kg then 20 reps per set

Had good train this morning caught up with my coach just for a short time and did some poses in front of the minore and my coach notice that my chest is getting thicker and I am leaning up around my abs plus they are starting to show as well.I will be meeting with my coach on the Wednesday when I get back from the sevens or Thursday.My posing is going good as well.I had a case of bad luck today which was when I was leaving the gym I notice that my shorts for work were inside out :doh must been thinking of other things.Eats for today are

Breakfast One cup of oats two eggs,2tsp of flax seed,one banana,one cup of yoghurt,mult,protein shake

Pre training handful of raisions,500 ml of milk,creatine

Post training protein shake

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea noodle,chicken,veggie stry fry,milk

Before Bed posing practsie,protein shake

[Gym rat]

Back today

Chin up's 3x10-15 bodyweight

Bent over bb row 3x10-1565kg,68kg,70kg then 20 reps per set

One arm DB row 3x10-15 26kg,28kg,30kg then 20 reps per set

Single arm Iso lateral row 3x10-15 35kg,40kg,45kg then 20 reps per set

Back extensions 3x15 body weight

Straight arm pulldown FST-7 7x15 70 pounds for the seven working sets.

Had good train this moring despite getting seven hours sleep last night.Found out where the NABBA/WFF Pan Pacific champs are being held when I was on the NABBA/WFF website the show will be held at Kings School Remuera that's good to now for me and I have to change my leave around with my boss at work since the show will be on the 17th of August not August 11th and thank god just now I dont have any flights or any bookings for where I am staying when I head up to Aucks for the show.Eats for today are

Breakfast One cup of oats,two eggs,one banana,one cup of yoghurt,two tsp of flaxseed,multi,protein shake

Pre training handful of raisions,500ml of milk,creatine

Post training

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna and one apple

Tea basmati rice,two cups of mixed veggies,left over chicken and milk

Before bed posing practise and protein shake.

[Gym rat]

Shoulder and hamstrings today

Iso hammer shoulder press 1x15 30kg,3x10-15 40kg,43kg,45kg then 20 reps per set

DB lateral raise 3x10-15 12kg's,14kg's,16kg's then 20 reps per set

DB front raise 3x10-15 12kg's,14kg's,16kg's then 20 reps per set

Reverse Pec deck 3x10-15 40,50,59 in pounds then 20 reps per set

Single arm cable lateral raise FST-7 7x15 10 pounds for the seven working sets

Lying hamstring curls 3x10-15 32kg,39kg,46kg then 20 reps per set

Reverse hamstring curls 3x15 body weight

Single leg curls FST-7 7x15 50 pounds for the seven working sets

Had a good train today after the gym I went to the bank to make payment for my whey that I got off Eat me last night but forgot to put the order number in.Been having a bit of a rough week after one of my mum's co workers died from cancer on Tuesday at least I got my training and other things to keep my mind busy during this rough time also told a few of my co workers at work the news and they were sorry to hear that.Eats for today are

Breakfast one cup of oats,two eggs,2tsp of flaxseed,one cup of yoghurt,one banana,multi,protein shake,

Pre training handful of raisions,500ml of milk

Post training Protein shake

Lunch One cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes,one table spoon of peanut butter,two tablespoons of tuna one apple

Tea Thai beef curry with rice, 2 cherry tomatoes ,cumber and milk

Before bed protein shake and posing practise.

[Gym rat]

Arms today

reverse curls with ezy bar 3x15 21kg,24kg,30kg then 20 reps per set

Overhead cable curls 3x15 25pps,30pps,35pps, then 20 reps per set

Bicep cable curls 3x15 60,70,80 in pounds then 20 reps per set

DB hammer curls FST-7 7x15 22kg's, for the seven working set

Triceps cable pushdowns 3x15 50,55,59 in pounds then 20 reps per set

Triceps over head cable extensions 3x15 60,70,80 in pounds then 20 reps per set

Dips 3x15 body weight

DB triceps donkey kickbacks FST-7 7x15 14kg's for the seven working set

Had a good train this morning also it was my last day of doing rest and pause training overall I enjoyed doing rest and pause training it was fun but the first week was hard back to normal training on Monday by doing three sets of 10 to 12 reps and using a modrate weight including using good form plus getting good muscle contraction as well.I had a short talk to my coach this morning and I told my coach that I want to get a good V taper plus getting my wast down to 28 inches plus I will be starting to cut in mid may since I am lean already.I will be getting my whey from East me shipped down on Monday hopeful it will arrive before i fly up to Wellys if not I will have to buy a small tub of whey when I arrive not sure what brand that will be including one that's not all that expensive to buy also my coach asked are you excited? :nod: or in other words bring it on. Eats for today are

Breakfast One cup of Oats with two eggs,two tsp of flaxseed,one banana,one cup of yoghurt,multi,protein shake

pre training handful of raisons,500ml of milk,creatine

Post training protein shake

lunch one cup of brown rice,one cup of beans,two cups of mixed veggies,185g of tuna

afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea one cup of brown rice with 160g of chop chop chicken in spring water,one cup of beans and tomatoes