Gymrat's journey to the bodybuilding stage

[Gym rat]

Shoulders and hamstrings today

Iso shoulder press 2x15 40kg,60kg,2x8-12 75kg,80kg,2x4-6 90kg,100kg

DB lateral raise 3x12 14kg's,16kg's,20kg's

DB front raise 3x12 22kg's,24kg's,26kg's

Single arm cable lateral raise 5x12 

Lyning hammstring curls 3x12 150,180,200 pounds stack

Kneeling hamstring curl 3x12 each leg 40,60,80 pounds

DB stiff legged dead lifts 3x12 44kg's,46kg's,48kg's

Before I trained  had a session with Joe Ulberg   first we talked about my diet got told to have pasta once a week and add some type of meat to it like chicken,fish steak etc.Got my skin folds done which is 19% body fat which is good for off season my quads are back up to there normal size of 26 inches.Thought it would take two month to get back up to 26 inches from 24 inches,biceps 17 inches.Today being a public hoilday it was hard me to fine something that was open and sold clean food after not having not much luck had to go to Subway in a 24 hour dairy on Wills St.Caught up with my mate last night got some cool Lions gears like a jacket,shorts,Got to see the Lions Gym as well which was very cool as well seeing where the lions train.Thought today had a much better train compare to yesterday afternoon slept like a log last night after being up since half past five.Will be going to see Robcob tonight not to sure if I will have to update my journal on Friday will have to do that.Saw a multi million dollar yacht in Wellington harbour.It was the first time that I have seen one on my trips to Wellys.

[Gym rat]

Yesterday was arms

BB curls 2x15 20kg,25kg,3x10-12 3x10-12 43kg,45kg,48kg

Db hammer curls 3x12 26kg's,28kg's,30kg's

Reverse curls 3x10 20kg,25kg,30kg

Over head bicep cable curls 3x12 15kg's,25kg's,30kg's

Tricpes press down 2x14 25kg,30kg, 3x12 45kg,48kg,50kg

Db donkey kick backs 3x12 22kg's,24kg's,26kg's

Dips 3x50

Had a good train before making my way to the sevens which took a hour to train arms.Saw lots of werid and strange costumes including lots of  fine hotties as well which made me feel a bit anxious/Shiffty.Had to watch some of yeterdays games on one of the TV in the councourse while it was pissing down with rain but it was fine for most of the time.Manged to get on the big screan at the cake tin last night which I thought was very cool.Hope I can to that again today.Hope the Kiwis can win the sevens.In the way of food manged to find some healthy options like chicken curry which is very nice had couple of servings.Notice that I can do effpos at the cake tin which is diffrent compare to pervous years that I have been to sevens when I had to pay by cash when buying food.Hope the weather is fine for today and for the after party on Courtney palce as well

[Skeletor]

Sounds like fun Gymrat. Have never been to the sevens myself but is definitely on my to do list. Nice shoulder strength from your shoulder workout to. Enjoy the final day at sevens . Will watch out on t.v for ya.

[Gym rat]

Had a wicked time at the sevens yesterday bugger about the weather being shit for both days oh well.Manged to find a seat under cover in the rugby zone when the weather turned to crap.I was giving strangers high fives all part of the fun.Forgot to mention in journal when I went up the cable car.Talked to guy from Boston told him that I am a Pats fan.The guy from Boston told me that he saw Tom Brady at the gym which I thought was very cool.Looking forward to watching the Phoenix from NewCastle later on today on Sky was going to watch the game from Four Kings since that is closed and being fixed after the quake.Guse I will have to find another bar to watch the game.

[Gym rat]

Quads today

Leg press 1x15 4pps,3x12 6pps,8pps,10pps

Walking lunges with plates 3x15 20kg's,20kg's,20kg's

Smith machine squats 3x15 130kg,140kg,150kg

Hack squats 3x10-12 130kf,140kg,160kg

Leg extenions 3x12 70kg,80kg,85kg

Training was good this morning and smashed quads when I was walking down the stairs at Les Mills extreame thought I could do with a walking stick right about now lol.Had a session with Joe Ulberg after words to talk about mind set on the sport and got given some other stuff that I have to add in to my training like jack knife and cable wood chops etc.Enjoyed watching the Phoenix last night from NewCastle .Slept like a log last night after being up late on Friday and Saturday  because of the sevens.Yesterday was going to watch some cricket at Karori Park between the Firebirds and the Knights but didn't look good when I arrived at the ground with the covers still on.Had lunch at the cafe there walk around for a bit before heading back to the city.

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x12 85kg,88kg,90kg

Flat DB bench press 3x12 44kg's,46kg's,40kg's

Pec fly 3x12  75kg,84kg,93kg

Cable cross overs FST-7 7x12 80pps for the seven working sets

Standing calf raise 3x12 3pps,4pps,5pps

Rotary calf raise 3x12 135kg,142kg,156kg

Seated calf raise 3x12 80kg,90kg,100kg

Had a good train this afternoon despite being up since half past six and in recovery mode from the sevens.When I was flying back from Wellys this morning I thought I am glad that I didn't have to stop in Christchurch like what I had to do last year.Had engery to go the gym.Manged to use the 46's for the second last set of flat db bench press was going to use the 48's but that can wait for for next week .Will be seeing my trainer on Wednesday not to sure if I will be getting progress pics done or talking about the food that I have posted on my fitness while I was in Wellys for the sevens.

[Gym rat]

Back today asstited chin ups 3x12 54kg,46kg,30kg

Assted close grip chin ups 3x12 54kg,46kg,30kg

Reverse pulldown 4x10-12 75kg,,83kg,93kg,102 kg

Super set 

Lat pulldown 4x10-12 75kg,93kg,102kg

Bent over bb row 5x12 115kg,118kg,110,,105kg

Seated mid row 3x12 135kg,142kg,156kg

Straight arm pulldown FST-7 7x12 120 pounds for the seven working sets

Before I trained met with my trainer got my skin folds which came to 13% talked about when I should start cutting for the Pans 16 weeks out which would be early April.Asked about see if I have to do any group fitness calsses like Sh'bam etc and this time around I don't have to and  be able to have a normal Monday night.I can recall the last time  around left the gym feeling pissed for no reason at all which would also include biking home from the gym at night feeling pissed and having drivers telling me to hearing up while I am low carb while I am biking.Didn't put much weight on when I was in Wellys for the sevens since I kept my food clean apart from having a couple of red bulls and and carrot cake from Star bucks on Courtney Place

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 2x15 50kg,60kg,2x12 70kg,80kg,2x4-6 90kg,100kg

Db lateral raise 3x12 16kg's,18kg's,20kg's

Db front raise 3x12 22kg's,24kg's,26kg's 30 seconds rest between sets

Single arm cable lateral raise 5x12 30 pounds ,30 seconds rest between sets

Lying hamstring curls 3x12 66kg,73kg,80kg

Reverse hyper extensions 3x10

BB stiff legged deadlifts 3x12 110kg,115kg,118kg

Training was good this morning which took a hour to train shoulders and hamstrings.Arrived at the gym looking very wet because of the heavy rain .Still got very wet with my rain gear on..Had a look at the progress photos on my phone today which my trainer took yesterday notice that my left lat is lagaing and looking a bit small.When I got home from work emailed my trainer with the changes to my back training.Came up with one change by replacing staight arm pulldown with one arm lat pulldown to work on my left lat but first I am going to wait to see what my trainer has to say in the email that I sent

 

[Gym rat]

Arms today

Ezy bar curls 2x15 19kg,25kg,3x10-12 43kg,45kg,48kg

Db hammer curls 3x12 28kg's,30kg's,32kg's

Seated biceps cable curls 3x12 54kg,66kg,84kg

Reverse curls 3x10 20kg,25kg,30kg

Triceps cable pushdowns 2x15 60,80 3x12 150,165,180 pounds

Triceps overhead cable extenions 3x10 150,165,180 pounds

Db triceps donkey kick backs

core work 

Squat cable wood chops 3x15

Jack knifes 3x20

Had a good train this morning got some random dude to spot me on the last set for ezy bar curls took a hour to train arms including doing core work as well..Helped some guy a work today with posing since he need some help give him some pointers like doing side chest for examaple .Did not feel tired today at work which was good since I am just about recovered from the sevens.Thought about buying a comp training programe off my trainer today instead I will better off to to save 60 dollars .Got Joe Ulberg to do my training and diet for the Pans but that will be happing after Joe dose his two show in March.Texted my trainer that news which my trainer thought that was great news

[Gym rat]

Quads today

Leg press 1x15 4pps,3x12 9pps,10pps,11pps

Walking lunges with plates 3x20 steps 20kg's,20kg's,20kg's

Hack squats 3x12 140kg,160kg,170kg

Leg extensions 3x12 136kg,142kg,156kg

Core work

Squat cable wood chop 3x15

Jack knifes 3x20

Training was good this morning took just under a hour to train quads.was going to bb squats as well thought no I will wait until the smith machine is fixed who knows when that will be.Doms was starting to kick in at work and was strugleing to sit down on the loo.Thought I could do with a raised toilet sit lol.Thought not looking forward to the ride home from work.Fully recovered after the sevens.Couple of my co workers asked me today did you see any of the nines during the weekend.?Only footaged of it on the news .At times I thought I wish there was coverage of the nines on Prime.

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x12 85kg,90kg,95kg

Flat DB bench press 3x12 44kg's,46kg's,42kg's

Flat bench cable flys 3x12 70pps,80pps,90pps

Cable cross overs FST-7 7x12 80pps

Rotary calf raise 3x12 136kg,142kg,156kg

Standing calf raise 3x12 3pps,4pps,5pps

Seated calf raise 3x12 80kg,90kg,105kg

Training was good this morning starting get back to the weights that I was using failed to get the 48's up for the second week in row thought oh well I well get them up one day.Was going to use the internet after words at the libary before heading off to work.Until I notice some people watching the test from the Basin.I watched some of the test before heading off to work.I was glad that chosed to watched some of the test from the Basin including Brendon McCullm getting a triple. centuryThought when I was biking to work.  that will be on the front page of every single news paper through out the country on Wednesday

[Gym rat]

Back today

Chin ups 3x12

Close grip chin ups 3x12

Reverse pulldown 4x12 66kg,75kg,83kg,92kg

Super set 

Lat pulldown 4x12 66kg,75kg,83kg,92kg

Bent over bb row 5x12 95kg,105kg,110kg,115kg,120kg

Seated mid row 3x12 136kg,143kg,156kg

One arm lat pulldown FST-7 7x12 39 kg for the seven working sets

It was a warm one in the gym took a hour to smash back and thought of some good plans between now and when I have to start cutting which are each time I train I will train like a mad man and I don't give a shit  if I pass out or feel sick when I leave the gym.Put my leave for when I do the Pans in August.I will do things a bit diffrent this time around which are I will go back to work when I get back to Dunedin instead of being back at work for one day.Which I thought was waste of time the last time around  being back at work for one day then being the weekend

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 2x15 40kg,50kg,2x8-12 70kg,80,85kg,90kg,100kg

DB lateral raise 3x15 16kg's,18kg's,20kg's

DB front raise 3x15 22kg's,24kg's,26kg's 30 seconds rest between sets

Single arm cable lateral raise FST-7 7x15 15kg's for the seven working sets

Seated leg curls 3x10-15 73kg,83kg,93kg

Lyning hamstring curls 3x10-15 64kg,73kg,81kg

BB stiff leggeed deadlifts 3x10-15 100kg,110kg,115kg

When I was looking at the text that I got from Mike K yesterday about training into the ground before cutting thought I am going to use high reps with heavy weights since it is about six or seven weeks before I have start cutting for the Pan's.The plan of attack between now and then is do high reps with heavy weights. which will lead to lots of muscle growth.When it comes time for me to start cutting I will find the diet easy or a walk in the park.Notice the last time around found the diet a bit hard at times but I  manged since it was my first time cutting.

[Gym rat]

Arms today

Ezy bar curls 2x15 19kg,25kg,3x10-12 43kg,45kg,48kg

DB hammer curls 3x15 26kg's,28kg;s,30kg's 15 reps each arm

Seated biceps cable curls 3x10-15 66kg,75kg,84kg

BB reverse curls 3x15 20kg,25kg,30kg

Triceps cable pushdown 2x15 70,,80 3x15 150,160,185 pounds

Triceps overhead extensions 3x15 150,160,185 pounds

DB donkey kickbacks 3x15 22kg's,24kg's,26kg's

Before I got up this morning I sent a text to my trainer asking why you got me to carb up on Monday that the week of the Pan's were on.Got a text back while I was having breakfast which said It was your first time carbing up which my trainer said didn't want me to come in flat also I did not follow the carb up plan which I thought was a load bull shit what my trainer said.When I did. follow the carb up plan.I said I am  going look for a more experince trainer and thanks for your time.When I look back I got scrwed by my trainer today I was feeling pissed off about what happen in August.I am thinking now of putting a complant in about that..

 

[FellowshipOfTheRon]

it was your first time, all a learning experience man just finding what works and what doesn't. don't look for things to blame, look for things to fix!

who's your trainer anyway? I thought you said he was someone with a proven track record conditioning people. i reckon if you find an experienced trainer you need to trust him 100% and follow his advice dot the i's, cross the T's be a sponge-like student. don't go asking your mates, training partners or even other trainers unless you have reason to beleive you're being mucked around (unlikely if it's someone with proven track record for success). too many hands in the pot spoil the sauce

[Gym rat]

I can remember talking to Jo Stewart about what my former trainer got me to do about having six day carb up on the Monday after the Pan's last year .Which Jo thought that  was way to early and I agreed with Jo on that.Yesterday I text Jo and said in the text I fired my trainer plus Jo thought that was the right move.I feel that I made the right move as well given that I got mucked around or scrwed.I am thinking of making a complant to my gym about given I got mucked around or screwred.

[Gym rat]

Wrote a email to the Pt manger at my gym this morning explaning what happend with my former trainer suffing up my comp pred  when I was six days out from the Pans  and I asked about getting my money back as well if that is possiable.I will let you guys know the out come.Contacted one of the other trainers at my gym and asked about see if I can come and see them sometime.They have got a good track record of ten years personal training and one of there clients is a 2x masters 50 plus NABBA South island champ.

[FellowshipOfTheRon]

how much do these trainers charge you? maybe you should find yourself a good female trainer she would probably do you for free being gymratnations hottest male member and all /wink

[maccaz]

I hope you're taking the piss about asking for your money back.

how is this trainer possibly going to know how your body is going to respond to carbing up?

please post exactly what your trainer told you to eat, and exactly what you actually did 

[Gym rat]

how much do these trainers charge you? maybe you should find yourself a good female trainer she would probably do you for free being gymratnations hottest male member and all /wink

My trainer was charging 20 dollars a session up until when I saw my trainer when I got back from Wellys which was 25 dollars for the half hour session.No I am not taking the piss of asking for my money back

[Gym rat]

Found myself new trainer last night one that is very smart plus has better idea on what they are doing plus I will be in very good hands.Booked into to see them on Tuesday at 9am for my first session.Emailed my new trainer my stats last including which supplements that I take etc.Feel in better mood plus manged to sleep well last night because of getting a new trainer.Will update later on in the day work out today being quads = hello zimmer frame*WRITE**clapping**ROFL*

[Gym rat]

Quads today

leg press 1x15 4pps,3x10-15 8pps,10pps,12pps

Walking lunges with plates 3x20 steps for coming and going 20kg's,20kg's,20kg's

Hack squts 3x10-15 140kg,150kg,170kg

Leg extensions 3x10-15 138kg,142kg,156kg

Since I am about seven weeks away from cutting I am going to go hard  build much muscle as possiable so I will come in bigger and better at the Pan's this year.Thinking of having  rap theme routine and the song will be John Cena basic thuganomics .Not to sure at this how I am going to pose to something to think about between now and when I start cutting .When I will be working on my routine to get it down spot on..Quads were feeling it later on in the day by walking up and down the stairs at work.A member at work was asking me  do you find it hard biking up hills after training quads said don't mind since I am use to it which is all part of the fun.

[Gym rat]

Chest and calfs

BB incline press 1x15 60kg,3x10-15 85kg,90kg,98kg

BB bench press 3x10-15 90kg,95kg,100kg

Pec fly 3x10-15 83kg,95kg,102kg

Cable cross overs FST-7 7x15 80pps for the seven working sets

Rotary calf press 3x15 136kg,142kg,156kg stack

Standing calf raise 3x15  3pps,4pps,5pps

Seated calf raise 3x15 90kg,95kg,100kg

Before I trained met with my new trainer talked about what I would like done when I see him each month which skin folds,measurements and progress pics as well.Told him which class that I will be do for  the Pans in August which is Masters over 35 given that was a small class last year with one person in that class.Smashed chest this got a couple of random people to spot me as well.Came up with a phrase that I will use before I start cutting which I don't care if I pass out in the gym while I am training myself into the ground gymrat style while I am dreaming of glory at the Pan's

[FellowshipOfTheRon]

thats a long phrase gymrat, think more along the lines of Ronnie Coleman how he would say YEAH BUDDY or NOTHIN BUT A PEANUT try find a Gymrat style short phrase and maybe soon enough eeryone will be yelling that out in nz gyms before tough sets

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups 3x12

Reverse pulldowns 4x12 66kg,75kg,83kg,93kg

Super set

Lat pulldown 4x12 66kg,75kg,83kg,93kg 

Bent over BB row 5x12 95kg,100kg,105kg,110kg,115kg,120kg

Seated mid row 3x12 136kg,143kg,156kg

One arm lat pulldown FST-7 7x12 39kg 

Before I went out the door this morning thought of my plan of attack for when I start cutting this time around which is 1 when I do start cutting will be getting up at six each day and going the gym at eight.2 posing practise after training for 45 minutes,get first coat of spray tan hear in Dunedin before I fly up to Aucks on Thursday or up there something to think about between now and then.Not to sure what else I will add to my list when between now and when I do start cutting.Did come up with phrase for when I do enter the pain zone while I am training which is fucken kill me Gym Rat style not to sure which phrase that I wll use when I do start cutting one used by a famous sports person or one that I have come with.Smashed back and was going hard for the hole session finshed off with some core work