Gymrat's journey to the bodybuilding stage

[Wolffenbuttel]

Sorry for the delay guys and girls but here are the new GR Pics from Tuesday

[Gym rat]

Rest day today and my weekly cheat meal during my four week bulk cycle

Went into town just after half past two today and for my cheat meal that I bought from Burger king I had the summer stunner which was a small burger,small fires,small Sunday small drink didn't have soft drink .While I was in town I booked my flight for when I go to Aucks for the Pan's pacific and flexed my right bicep for a hottie who served me in Flight center and she said good luck to me.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flaxseed,one banana,multi,protein shake,two toast with peanut butter,one cup of yoghurt,proetin shake with two olive oil caps

Morning tea handful of raisons,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 cheat meal the summer stunner

Tea home made pizza,beans and milk

Before bed protein shake with olive oil caps/posing practise

[Ninja]

flexed my right bicep for a hottie who served me in Flight center

Is this real life

[Gym rat]

Rest day today and six months until game day :twisted:

Went down to the Uni oval after lunch to watch the afternoon session of day four the Plunket shield game between the Volts and the Aces plus the Volts won as well.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flaxseed,one cup of yoghurt,multi,two toast with peanut butter,protein shake 2 olive oil caps

Morning tea 500 ml of milk,handful of raisions

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

Afternoon tea BSC protein balls

Tea two burgers with out the bun,one cup of brown rice,salad, glass of milk

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Quads today

Leg extensions 1x15 59kg,3x10-12 93kg,100kg,107kg

Smith machine squats 3x10-12 110kg,120kg,140kg

Power bag walking lunges 3x15 10kg,15kg,25kg

Leg press 3x12 5pps,6pps,7pps

Smith machine squats FST-7 7x15 105kg for the seven working sets

Had good train today plus it was a start of new creatine cylce after being of creatine for three weeks.Ran into coach just for a short time after I was done training and give a note about my posing routine that I will be working until I hit stage at the Pan Pacific show .Thought about using the King of Kings for my routine and thought nah I will The game which sounds a bit more bad ass :twisted: plus I am planing on having a wicked routine which will wow the crowd and the judges.On Saturday I was reading article about waxing on the Ruby wax website about waxing and the recommend taking a pain killer pill for waxing and thought that sounds like a good idea before I get a full body wax plus given the amount of hair that I got on me in certain areas which should be fun when it comes to that time.Eats for today are

Breakfast One cup of oats with two eggs,one banana,one cup of yoghurt,multi,protein shake with two olive oil caps,two toast with peanut butter

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

Post protein shake with two table spoons of dextrose

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 stuff pasta

Before bed posing practice, protein shake with two olive oil caps

[Gym rat]

Chest and calfs

DB incline press 1x15 20kg's,3x10-12 34kg's,36kg's,38kg's

Flat bench fly's 3x10-12 24kg's,26kg's,28kg's

Flat DB bench press 3x10-12 36kg's,38kg's,40kg's

Pec deck FST-7 7x15 42kg, for the seven working sets

Calf press 3x10-12 4pps,5pps,6pps

Standing calf raise 3x10-12 195,225,255 in pounds

Seated calf raise FST-7 7x15 60 kg for the seven working sets

Had good train this morning and smashed chest and calfs got the blood pumping through my chest leaving it with a good pump ran out of my whey from Eat me this morning just had enough for one serving but my order is on it's way after I order a new bag on Sunday night and paid for it on Monday I will mange for a couple of days with out any whey.Thinking of making a comp check list in the back of my training log book by writing down what needs to be done before I hit the stage on August 17th.Eats for today are

Breakfast one cup of oats with two eggs,one banana,two tsp of flaxseed,one cup of yoghurt,two toast with peanut butter,multi,protein shake with two olive oil caps

Pre training handful of raisons,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 stuffed pasta with pasta sauce,milk

Before bed posing practise.

[Hitro]

.Thought about using the King of Kings for my routine and thought nah I will The game which sounds a bit more bad ass :twisted: plus I am planing on having a wicked routine which will wow the crowd and the judges.

Please ensure someone videos this magic.

[Gym rat]

Back today

Chin up's 3x12 body weight

Bent over BB row 3x12 100kg,105kg,108kg

One arm DB row 3x12 34kg,38kg,40kg

Single arm iso lateral row 3x12 45kg,55kg,65kg

Back extensions 3x15 body weight

Straight arm pulldowns FST-7 7x15

I had a good train and I changed over to Vogles bread for my second week of my four week bulk cycle after having budget brown bread with my breakfast plus the taste of it and over all it taste like ass or like crap in other words thinking of having my cheat meal on Saturday for tea so I can listen to the Canes and Blues game live from the Cake tin plus I will be wearing my Canes gears including my Flying Squadron T shirt underneath my Canes jersey.My order of Whey from Eat me is in Chch just now hopefully I will be able get it by the end of the week.That's a good very good idea Hitro about someone getting to film me on stage and stick up on youtube.My routine wont be anything like Kristina Bray routine which wowed me when I watched it live at last years Pan Pacific. but I will give it my best.Eats for today are

Breakfast one cup of oats with two egg's,two tsp of flax seed,one cup of yogurt,banana,two toast with peanut butter,multi

Pre training handful of raisins ,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 red pepper penaie with broccoli and ham

Before bed posing practice

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 1x15 30kg,3x10-12 55kg,65kg,75kg

Db lateral raise 3x12 14kg's,16kg's,18kg's

DB front raise 3x12 16kg's,18kg's,20kg's

Reverse Pec deck 3x12 60,70,90 in pounds

Single arm cable lateral raise FST-7 7x15 20 pounds for the seven working sets

Lyining hamstring curls 3x12 46kg,59kg,66kg

Seated leg curls 3x12 46kg,59kg,66kg

Standing leg curls FST-7 7x15 70 pounds for the seven working sets

Had a good train this morning after I slept like a log last night which helped.When I got home from work yesterday I made a training plan up for my prep for the Pan Pacific champs by each month I will be alternating my training by doing one month of normal training then rest and pause training including when I am dieting down for the show.When I am three weeks out I am going change to high rep training not to sure if that is the right way to go but I am going show my coach my training plan if I see him on the floor or when I see him next.Eats for today are

Breakfast one cup of oats,two eggs,handful of raisions,two tsp of flaxseed,one cup of yoghurt,two toast with peanut butter,mult

Pre training appel,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 half chicken with rice from Nandos

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Arms today

Reverse curls 3x10-12 30kg,33kg,35kg

Overhead Cable curls 3x10-12 35pps,40pps,50pps

BB curls 3x10-12 35kg,40kg,45kg

DB hammer curls FST-7 7x15 26kg's for the seven working sets

Triceps cable push downs 3x10-12 60,70,80 in pounds

Triceps overhead cable extensions 3x12 90,100,110 in pounds

Dips 3x15 body weight

DB triceps donkey kickbacks FST-7 7x15 18kg's for the seven working sets

Had good train this morning plus it was nice having my first serving of Dextrose since last Friday which helped me recover from my hard train this morning looking forward to having a cheat meal thinking of having Burger king again as my weekly cheat meal which will be second cheat meal of my four week bulk cycle.Eats for today are

Breakfast One cup of oats with two eggs,raisions,two tsp of flaxseed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps,multi

Pre training 500ml of milk,apple,creatine

Post training protein shake with two table spoons of dextrose

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

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

Tea coucous with two cups of mixed veggies,185g of tuna

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Rest day today

Was planing on having burger king for my second cheat meal thought nah and had a Big ben steak pie which was nice.I have two more cheat meals to go in this first of three four week bulk cycle before I have to do two week week cut plus it was busy in town.Planing on having a nice lazy Sunday which will be nice for a change eats for today are

Breakfast One cup of oats with two eggs,one chopped apple,two eggs,two tsp of flaxseed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps,multi

Morning tea one apple,creatrine

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

Afternoon tea Big ben steak pie

Tea Stuffed pasta,milk and two carrots

Before bed posing practise,protein shake with two olive caps

[Gym rat]

Rest day was planing on having nice quite Sunday at home until it came time to make my afternoon and I notice that my can opener was stuffed but good thing I had a protein bar left over from my trip to Wellys.So I had that instead at least it better the nothing.I had to go to down to New world and buy a new can opener.Made some changes to my training by putting my weights and this will be my final week of doing normal training and starting next Monday Rest and pause training \:D/.While I was watching my Jay Cutler DVD Jay mention he like carrot cake for when he has a cheat meal.I thought that not a bad idea when I have a cheat meal on Saturday.Eats for today are

Breakfast one cup of oats with two eggs,banana,two tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps,multi

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

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

Afternoon tea protein bar and apple

Tea chicken,broccoli,kumara,milk

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Quads today

Leg extensions 1x15 59kg,3x10-12 93kg,100kg,107kg

Smith machine squats 3x10-12 110kg,120kg,130kg

Power bag walking lunges 3x15 with a 25kg power bag

Leg press 3x10-12 5pps,6pps,7pps

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

Had a good train this morning before I went to the gym I made a bulk/Cut cycle plan which will be I will be cutting for two weeks starting on Marth 13th,Bulk for four weeks starting on the 27th of March,cut on the 24th of april,cut for two weeks,bulk for four weeks and start diet for comp on June 5th.I showed my coach my bulk cut cyle plan including my training plan for the Pan Pacific champs but for three weeks out instead of doing high reps change to heavy duty training between now and then I am going look a good website that dose have heavy duty training or if any of you guys know a good webisite that dose heavy duty style feel free to post the URL for it.I weighed myself when I got up to see what my weight was since I have started this for four week bulk cycle 93.3kg flat very happy hope it will be like that until the 13 of March when I do cut for two weeks :pray: .Eats for today are

Breakfast One cup of oats with two eggs,one cup of yoghurt,two tsp of flax seed,two toast with peanut butter,protein shake with two olive oil caps,banana

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

Post training protein shake with two table spoons of dextrose

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 apple

Tea pasta with chicken and mushrooms

Before bed protein shake with two olive oil caps and posing practise.

[Gym rat]

Chest and calf today

DB incline press 1x15 20kg's,3x10-12 34kg's,36kg's,40kg's

Flat DB bench press 3x10-12 24kg's,26kg's,28kg's

Flat DB bench press 3x10-12 34kg's,36kg's,40kg's

Flat bench cable flys FST-7 7x15 50 pps for the seven working sets

Calf press 3x10-12 4pps,5pps,6pps

Standing calf raise 3x10-12 210,225,255 in pounds

Seated calf raise FST-6 7x15 60kg for the seven working sets

Had a good train this morning told my coach that my posing is good and also I have started working on my rountine as well including looking for trunks when I do hit the stage.Had a look at to see what the other colours are like green thought nah black would be better.Plus my coach is going to help me look for a place that is cheap when it comes time waking which be a fun experenice for me when it comes to that time.At work one my co workers notice that I had jelly legs when I was standing up from sitting down.Eats for today are

Breakfast one cup of oats with two eggs,one banana,two tsp of flax seed,one banana,one cup of yoghurt,two toast with peanut butter,multi,protein shake with two olive caps

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

Post training protein shake with two table spoons of dextrose

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

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

Tea stuffed pasta with two carrots,milk

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Back today

Chin up's 3x10-12 body weight

Bent over bb row 3x12 90kg,100kg,110kg

One arm DB row 3x12 36kg,38kg,40kg

Single arm iso lateral row 3x12 45kg,55kg,60kg

Back extensions 3x15 body weight

Straight arm pulldowns FST-7 7x15 90 in pounds for the seven working sets

Had a good train this morning which took a hour to smash back after I was done training.I went up stairs to the circuit room to work on my posing rountine for ten minutes plus it was nice having the extra space compare to my small bedroom when do my posing practise before go to bed.My doms from yesterday has gone away thank god plus yesterday trying to get out of bed was a bit of strugle I looked like some old dude trying to get out of bed :pfft: .Before I got ready for the gym I watched a video on youtube about carbing up plus I thought it would be a good way for me to learn about carbing when I am week out from my comp.Eats for today are

Breakfast one cup of oats with two eggs,two tsp of flaxseed,two toast with peanut butter,banana,one cup of yoghurt,multi,protein shake with two olive oil caps

pre training handful of raisions,500ml of milk creatine

Post training protein shake with two table spoons on dextrose

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

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

Tea not sure yet but will add later on

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Shoulders and hamstrings today

DB shoulder press 1x15 16kg,3x10-12 26kg's,28kg's,30kg's

DB lateral raise 3x10-12 14kg's,16kg's,18kg's

DB front raise 3x10-12 14kg's,16kg's,20kg's

Reverse pec deck 3x10-12 70,80,90 in pounds

Single arm cable lateral raise FST-7 7x15 20 pounds for the seven working sets

Lying hamstring curls 3x10-12 52kg,59kg,66kg

Seated leg curls 3x10-12 52kg,59kg,66kg

Standing leg curls FST-7 7x15 60 pounds for the seven working sets

Had a good train this morning was planing on doing hammer shoulder press but that was being used when I was starting my workout instead I opted for DB shoulder press which took me 65 minutes to train shoulders and hamstrings also I worked on my routine for ten minutes as well.Since I have started first of three bulk cycles including the one that I am on now is when I am watching TV.When see a add for Burger king or Pizza hut etc I think dam it hurry up Saturday so I can have a cheat meal.Eats for today are

Breakfast One cup of oats with two eggs,banana,two tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oli caps,multi

Pre training 500ml of milk,raisons,creatine

Post training protein shake with two table spoons of dextrose

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

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

tea omelet with salad,corn on the cob

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Arms today

Reverse curls 3x10-12 25kg,30kg,35kg

Overhead cable curls 3x10-12 35pps,40pps,50pps

BB curls 3x10-12 35kg,40kg,45kg

DB hammer curls FST-7 7x15 26kg's,for the seven working sets

Triceps cable push downs 3x10-12 60,70,80 in pounds

Triceps over head cable extensions 3x10-12 90,100,110 in pounds

Dips 3x15 bodyweight

DB triceps donkey kick backs FST-7 7x15 18kg's for the seven working sets

Had a good train this morning when I was done training I spent 20 minutes on working on my routine that I am going to use when I hit the stage in Aucks.While I posing in front of the mirror in the circuit room at my gym I get checked out by a very hot blond who was doing group training with some other hotties plus the blond give me the full look which made me feel a bit :shifty: and started to look for a place to stay when I come to Aucks in August.Will be meeting up with my coach sometime this month not to sure to when that will be.The things that I have notice so far on this first bulk cycle that I have more engery which is good.I wonder how my engery levels will be when I start to diet down to 85kg.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flaxseed,two toast with peanut butter,one cup of yoghurt,banana,protein shake with two olive oil caps,multi

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

Post training protein shake with two table spoons of dextrose

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 table spoons of tuna,one apple

tea cocous with peas,beans,cherry tomatoes,185g of tuna

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Rest day today and second last cheat meal of my first of three bulk cycles.Starting Monday will be doing rest and pause training for a month.I wrote in my training book my rest and pause training cycles including when I am dieting down.When I was at work yesterday when sports students came in to enroll I had thought which was I hope the students don't get me a foul mod when I am low on carbs plus I will probley end up having a melt down or in other words :banging: :computer: :evil: and other various words as well.Was planing on having Maca's has a cheat meal though nah Burger king.Started working on my new program that I will be doing for this rest and pause training cycle thinking of doing smith machine Bicep curls after reading about them in Androids Journal and after I just watched a video of smith machine biceps curls on second thought I will do ezy bar curls or cable curls instead of doing smith machine curls.Eats for today are as

Breakfast one cup of oats with two eggs,banana,two tsp of flax seed,one cup of yoghurt,two two with peanut butter,protein shake with two olive caps,multi

Morning tea handful of raisons,creatine

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

Afternoon tea Summer stunner Burger king

Tea home made pizza

Before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Rest day today and looking forward to getting my signed Dorian Yates photo in the mail and I made space for it in my bedroom for when I do get in the mail which is very kind of Nate for doing that thanks dude.Early on today I was watching a video on youtube on how to get dreamtan off after the comp baby oil plus I was wondering about the other day on to get it off.Enjoy my first lazy Sunday in a while.Added a few things to my training log for when I do have start my two week cut which I will be starting next Wednesday also I will be doing carido after training quads zimmer frame please or leg calipers :shifty: :pfft: plus I will be on my normal diet.Eats for today are.

Breakfast One cup of oats,two eggs,banana,two tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps,multi

Morning tea apple creatine

Lunch One cup of brown rice with two cups of beans,handful of low fat ham

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

Tea chicken,kumara,beans,milk

before bed posing practise protein shake with two olive oil caps

[Gym rat]

Quads today

Leg extensions 1x15 46kg, 3x15 52kg,59kg,66kg paused for 15 seconds then 15 reps to make 30 reps for each set

Smith machine squats 3x15 70kg,75kg,80kg plus 15 reps per set

Power bag walking lunges 3x15

Leg press 3x15 200kg,240kg,260kg plus 15 reps per set

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

Training was good this morning ran into my coach in the circuit room while I was doing power bag walking lunges and my coach asked are free for tomorwo morning at I sad that will be fine plus I thought that was well timed and I was going to text my coach and asked when I would be a good time to come and see you ?Next step on my journey will be posing to music.I have got a place to stay when I go up to Aucks for my comp.Hope my body fat is the same as the last time when it got checked last month.Was planing on starting my two week cut next Wednesday and thought since I will be seeing my coach on Tuesday morning thought be best to start my two week cut next Monday instead.While I was talking to my coach my coach said to me that my shoulders are looking massive.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps,multi

Pre training 500ml of milk,creatine and rasions

Post training protein shake with two table spoons of dextrose

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 two table spoons of tuna,one tablespoon of peanut butter one apple

tea red pepper pennaie with ham

Before bed posing practise and protein shake with two olive oil caps

[Gym rat]

Chest and calfs today

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

Flat db flat bench fly's 3x15 14kg's,16kg's,18kg's including 15 reps per set

Flat DB bench press 3x15 22kg's,24kg's,28kg's including 15 reps per set

Flat bench cable fly's FST-7 7x15 50pps, for the seven working sets

Calf press 3x15 3pps,4pps,5pps, plus 15 reps per set

Standing calf raise 3x15 135,150,160 plus 15 reps per set

Seated calf raise FST-7 7x15 30kg for the seven working sets

Met with my coach before I trained and I got my body fat checked which came to 7.3% plus I have zero fat on my chest also I got my stats done for this month which are chest 38 inches,left and right arm 17 inches,waste 30 inches,quads 26 inches for left and right leg calfs 17 inches also my coach asked me where is that body fat ? good question plus we started working on my routine including the complusary poses as well not to sure if there will be any progress pic coming this time around but can we please get the ball rolling?Starting Monday will be the start of my two week cut and for when I go into town on Saturday which will be sushi or a protein bar including anything else that is clean food.While I was with my coach this morning I said to my coach for when I am three weeks out from the show I am going to Blood and guts training plus my coach that I was a good idea between now and then I am going to read up on it like on bodybuilding.com etc and watch videos of it on youtube eats for today are

Breakfast one cup of oats with two eggs,two tsp of flax seed,one cup of yoghurt,one banana,two toast with peanut butter,protein shake with two olive oil caps,multi

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

Post training protein shake with two table spoons of dextrose

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

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

Tea spaghetti bolognese and salad

before bed protein shake with two olive oil caps,posing practise

[Gym rat]

Back today

Chin ups 3x10-15 body weight

Bent over BB row 3x10-15 60kg.65kg,70kg plus 15 forced reps

One arm DB row 3x10-15 26kg,28kg,30kg plus 15 forced reps

Single arm iso lateral row 3x10-15 35kg,40kg,45kg plus 15 forced reps

Back extensions 3x15

Straight arm pulldown FST-7 7x15 90 pounds for the seven working sets

Before I got ready to go the gym I watched blood and guts back train video on youtube plus I figured it would be a good way for me to learn about it before I use it 20 weeks time also reading about it as well.Had a good train after I was done training went upstairs to the circuit room and some posing in front of the mirror like side chest etc just now I will be spending a minute on working on my routine forgot to mention yesterday a few people that I know at my gym have mention to me that I am looking good 23 weeks out or 163 days out hitting the stage and I am happy about the way I am making progress on my journey to the Pan Pacific show.One last cheat meal on my first bulk cycle then time to cut for two weeks starting Monday by doing cardio in the gym as well which should be fun after doing quads on Monday zimmer frame please lol.Eats for today are

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

pre training 500ml of milk,handful of raisons creatine

Post training protein shake with two table spoons of dextrose

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 apple

tea pasta with shrimp and peas milk

before bed posing practise and protein shake with two olive oil caps

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 1x15 30kg,3x15 40kg,43kg,,45kg plus 15 forced reps each set

DB front raises 3x15 12kg's,14kg's,16kg's plus 15 forced reps each set

DB lateral raise 3x15 12kg's,14kg's,16kg's plus 15 forced reps each set

Reverse pec deck 3x15 40,50,59 plus 15 forced reps each set

Single arm cable lateral raise FST-7 7x15 10 pounds each set

Lying hamstring curls 3x30 32kg,39kg,46kg

Seated leg curls 3x30 32kg,39kg,46kg

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

Had amazing training this morning got lots of blood pumping into my delts plus my eyes came close to getting blood shot when I was doing lying hamstring curls.Did a couple of rounds of posing in the circuit room which went well talked to one of gymees that I know and told him about my prep which is full on but fun also told him that I am not looking forward to the waxing part given the amount of hair that I have on my legs ouch and other areas as well.Eats for today are

Breakfast One cup of oats with two eggs,banana,one cup of yoghurt,two toast with peanut butter,two tsp of flax seed,protein shake with two olive caps,mulit

pre training 500ml of milk with raisions,creatine

post training protein shake with two table spoons of dextrose

lunch one cup of brown rice with 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 Thai various Thai dishes milk

Before bed protein shake with two caps of olive oil,posing practise

[Gym rat]

Arms today

BB reverse curls 3x15 plus 15 forced reps 23kg,25kg,28kg

Over head cable curls 3x10-15 15 forced reps 25pps,30pps,35pps

Bicep cable curls 3x15 15 forced reps 60,70,80 pounds

DB hammer curls FST-7 7x15 26kg's for the seven working sets

Triceps cable pushdowns 3x15 plus 15 forced reps 50,55,60 pounds

Triceps over head cable extensions 3x15 plus 15 forced reps 50,55,60 pounds

Dips 3x15 body weight

DB triceps donkey kick backs FST-7 7x15 18kg's for the seven working sets

Had a good train this morning took me just over a hour to train arms plus I came up with a new phrase for when I am training triceps which is pump up my triceps baby and my triceps were pumped and full of blood.When I was leaving the gym I was thinking of making a chart on how many trains that I have left for each muscle group before my comp in August.Last night I was watching a video on youtube about interval training when doing cardio and thought while I was watching that I thought when I am doing interval training while doing cardio after I am done training during my two week cut I will think of the rowers when the Kiwis kicked ass in the rowing during the London Olympics plus doing interval training should be fun after training quads.One last cheat meal in this bulk cycle before starting a two week cut on Monday.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive caps,multi

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

Post proetin shake with two table spoons of dextrose

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 long grain rice with mixed veggies,185g of tuna

Before bed posing practise,protein shake with two olive caps

[Gym rat]

Rest day today and last cheat meal for this current bulk cycle went into town for my afternoon tea was planing on having the summer stunner from Burger King until I notice they didn't have it on the menu bugger. So I went for the whooper meal deal instead which was just nice also enjoyed and made the most it until the next time around when I can have cheat meal on the 30th and when I go into town when I am cutting it will be anything clean like sushi etc.Bought myself a set of page markers to make my training log book a bit more organised so I can keep track of my normal training,rest and pause training etc instead of trying to find what I am looking for and thinking what the hell am I am looking for.Eats for today are

Breakfast one cup of oats with two eggs,one cup of yoghurt,two tsp of flax seed,banana,two toast with peanut butter,protein shake with olive oil caps,multi

Morning tea handful of raisons,500ml of milk creatine

Lunch one cup of Brown rice two cups of beans,handful of low fat ham

Afternoon tea whooper meal deal with large coke zero

Tea home made pizza with milk

Before bed posing practise,protein shake with two olive oil caps