Gymrat's journey to the bodybuilding stage

[Ben0]

I'm not sure I approve of the language in your new phase rat

[AZIDE]

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.

pls use this one

[FellowshipOfTheRon]

that new phrase screams "come at me bro". sounds badass indeed but remember you are famous star, whatever you say all the kids in the gym will copy so keep that in mind

 

[Gym rat]

Shoulders and hamstrings

Hammer shoulder press 2x15 50kg,60kg,2x8-12 80kg,90kg,2x4-6 110kg,115kg spoted on the last two sets

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 5x15 30 pounds for the five working sets 30 seconds rest between sets

Lyning hamstring curls 3x15 64kg,71kg,81kg

Seated leg curls 3x15 73kg,84kg,100kg

BB stiff legged deadlifts 3x15 100kg,110kg,115kg

Had a hard out train this morning plus a few moments of in the pain zone and when I did thought fucken kill me Gym Rat style,Sweat was pouring into my eyes as well.Had to stop and wep the sweat off my forehead..Was planing on getting my plane ticket for my assult on the 2014 NABBA/WFF pan pacific champs including hoilday as well which I will need one after months of hard work.Got served by a hottie in flight center when I was getting my plane ticket.Thought afterwords she must have felt hounred to serve  a famous good looking film star.Came up with phrase for when I do start cutting which is time to get cutt gym rat style when I was biking home from work..

 

[Michael Knight]

Great new phrase gymrat.

 

That would make a great tattoo....

[Pseudonym]

I'm not sure I approve of the language in your new phase rat

I know! Think of the impressionable young children who'll start using this language now!

[Gym rat]

Arms today

Ezy bar curls 2x15 19kg,25kg,3x12 43kg,45kg,48kg

Db hammer curls 3x15 28kg's,30kg's,32kg's

Seated biceps cable curls 3x15 66kg,75kg,84kg

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

Triceps push down 2x15 80,90 3x15 150,165,180 pounds

Triceps cable pushdown 3x15 150,165,180 pounds

Db triceps doinkey kickbacks

Training was good this morning and arrived at the gym very wet after getting hammered in the rain biking from home to the gym.Was planing on doing squat cable woodchops as to do some core work as well but all the cable machines were being used as well oh well.When I was leaving work had a thought which was.Since I am playing on having awesome routine for the pans I am going to look into trying get some to help me with my routine for the pans Thats if i can find someone Dunedin and can afford it as well .If not plan B get ideas off diffrent posing rountines from diffrent shows off youtube.

[Gym rat]

Quads today

Leg press 1x15 4pps,3x15 10pps,11pps,12pps

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

Hack squats 3x15 150kg,160kg,170kg

Leg extenions 3x15 138kg,145kg,156kg

Took me a while to bike to to the gym this morning because of the wind and the rain.Had a strange thing happen to me while I was training which was my Ipod went off after I charged it up overnight.Tryed turning my Ipod no such luck bugger.but there was good music playing while I was training so that helped.Had to wait until i got home from work.Checked my ipod out when I got home from work it was fine which was good.Will be seeing my trainer tomorwo to get skin folds done etc to see how things are going.

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x12-15 90kg,95kg,100kg pb

BB bench press 3x10-12 95kg,100kg,110kg

Pec fly 3x15 84kg,95kg,102kg

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

Roatary calf press 3x15 138kg,145kg,156kg

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

Seated calf raise 3x15 90kg,100kg,105kg

Before I trained met with my train to get skin folds down and measurements taken including my height and weight checked as well.Droped 1% of body fat last month and gained one kg of muscle which is good and I am happy about that weight 99.3kg and for body fat is 12.3% body fat which is good.Hope to get up to 100kg before I start cutting for the Pan's .Learnt  a new thing today while I was getting my skinfolds done which is bone grith which the measurements  between one's knee and other bones as well.Stoked about smashing 100kg bb incline when I was starting to fail thought fucken kill me Gym Rat style.Got ten reps for 110kg which was spoted.Slept like a log last night so would be rested for smashing chest and calfs

 

[Gym rat]

back today

Chin ups 3x12

Close grip pull ups 3x12

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

Superset

Lat pulldown 4x12 66kg,75kg,83kg,93 

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

Seated mid row 3x15 138kg,145kg,156kg

One arm lat pull down FST-7 7x15 29kg for the seven working sets

Had a good hard out back train this morning which took a hour to train.Notice last week my form was bit slopy when I was doing one arm lat pulldown with 45 pounds per each working set.Thought I be best to drop the weight down instead and work on form instead.When I was done training notice I forgort to bring the wrong colour of track paints for work which were light blue opps.So had to rush home from the gym and have a quick shower before heading work

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 2x15 50kg,60kg,2x8-12 80kg,95kg,2x4-6 110kg,115kg spoted

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 5x15 25kg for the five working sets 30 seconds rest between sets

Lyning hamstring curls 3x12-15 64kg,71kg,81kg

Seated leg curls 3x15  84kg,91kg,100kg

Reverse hyperextension 3x15

Had a good train this morning despite my mind thinking of Christchurch after there flood yesterday.Felt sorry for Christchurch and thought they did not a flood given what they went through with the quakes..Just about needed a zimmer frame after I smashed 15 reps with 100kg stack for seated leg curls.Was planing on doing stiff leged dead lifts to dust off hamstrings but the power rack was being used so I opted for reverse hyperextensions instead

[Gym rat]

Arms today

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

DB hammer curls 3x15 each arm 28kg's,30kg's,32kg's

Seated biceps cable curls 3x15 66kg,75kg,84kg

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

Triceps cable pushdown 2x15 60,90,3x15 150,165,180, pounds

Triceps overhead cable extensions 3x15 150,165,180 pounds

Db triceps donkey kickbacks  3x15 22kg's,24kg's,26kg's

Training was good this morning and had better train as well.Took a hour to train arms plus had time to do core work as well which took 15 minutes to do.Thought today hope I will be able to get my order from Eat me after the flood in Christchurch on Wednesday after I had enough for my post workout shake..

[Gym rat]

Had lunch today with my orgianl trainer at Nandos.Went to Snap fitness to have a look after words and I liked the set up for it.Will be joining up there on Monday since I had enough of a Les Mills given what happen with my comp prep being stuffed up by my former trainer.When I was in town I thought Snap Fitness the new home of Gym Rat baby  has nice catchy ring to it.Note the profile pic of me with Ms Samoa at the sevens parade

[FellowshipOfTheRon]

you hitting it off with some models now ay? no doubt one of the perks of being gymratnations hottest male member

[Gym rat]

you hitting it off with some models now ay? no doubt one of the perks of being gymratnations hottest male member

Cheers bro when I got my photo taken with Miss Samoa after the sevens parade they must have flet hourned to get there photo taken with gymratnations hottest male member

[Dinahlady]

Looking forward to having you at the gym gymrat! 

[Gym rat]

Looking forward to having you at the gym gymrat! 

Thanks Dinah it was nice to finaly meet you on Saturday

[Gym rat]

Quads today

Leg press 1x15 4pps,3x15 8pps,10pps,11pps

Walking lunges with plates 3x35 paces 20kg's,20kg's,20kg's

Smith machine squats 3x15 140kg,150kg,160kg

Leg extensions 3x15 80kg,92kg,108kg stack

Today was my first train at Snap it was a good talked to a member who was amazed about the weights that I had on the leg press speaking of took me a while to load up the leg press plus took most the 20kg plates at the gym..One thing I notice today is that I have more space to do walking lunges which is a plus.Got told that I will be getting a Snap fitness singlet .Had a idea that came to mind which is when come August 9th I am going to wear my Eat me hat Eat me t shirt.Got told about a few other  quad excersie since Snap dose not have a hack squat like having bb between my legs just what Kai green dose or holding db between the  legs just like what the X man Toney Freeman dose

[Gym rat]

Chest and calfs

Smith machine incline press 1x15 60kg,3x15 90kg,95kg,100kg

spine bench press 3x15 80kg,100kg,120kg

Flat bench flys 3x15 30kg,35kg,37kg

Cable cross overs FST-7 7x15 41kg per seide for the seven working sets

calf press 3x15 7pps,8pps,9pps

one leg calf press 3x15 2pps,3pps,4 pps

Had a good train this morning and it was my first time using a spine bench where one could load plates on each.Thought I will use that for bench press and for Incline I am going to alternate between smith machine and db's for the upper part of my chest since I am at Snap.Speaking of which I was having look at the Snap fitness web site the other night to see where the diffrent Snap Fitness are in Auckland and there far away from where I will be staying .Figure that I am going train at diffrent gyms when  I am up there for my deload week after the Pans  like Wolfs,Auckland uni rec center city fitness

[Gym rat]

Back today

Chin ups 3x12

Close grip  chins 3x12

Lat pulldown 4x10-12 66kg ,73kg,75kg,80kg

Super set

Reverse Pulldowns 4x10-12 66kg,73kg,75kg,80kg

Close grip cable row 3x12 73kg,80kg,100kg

One arm DB 3x12 40kg,42.5kg,45kg

One arm lat pulldown FST-7 7x15 30kg,for the seven working sets

 

Training was good this morning was planing on doing bent over BB rows but the cage was being used so went for one arm DB rows instead..Thought today for when I do start working on my routine for the pans I am going have it a minute not minute and half which I had last year.Discovered and learnt which was a bit to long for being my first comp.MIght do that when I get a few more shows under my belt

 

[Gym rat]

Back today

Chin ups 3x12

Close grip  chins 3x12

Lat pulldown 4x10-12 66kg ,73kg,75kg,80kg

Super set

Reverse Pulldowns 4x10-12 66kg,73kg,75kg,80kg

Close grip cable row 3x12 73kg,80kg,100kg

One arm DB 3x12 40kg,42.5kg,45kg

One arm lat pulldown FST-7 7x15 30kg,for the seven working sets

 

Training was good this morning was planing on doing bent over BB rows but the cage was being used so went for one arm DB rows instead..Thought today for when I do start working on my routine for the pans I am going have it a minute not minute and half which I had last year.Discovered and learnt which was a bit to long for being my first comp.MIght do that when I get a few more shows under my belt

 

[Gym rat]

Yesterday was Shoulders and hamstrings

Shoulder press 2x15 50kg,60kg,2x8-12 85kg,95kg,2x4-6 100kg,115kg

Db lateral raise 3x15 15kg's,17.5kg's,20kg's

Db front raise 3x15 20kg's,22.5kg's,25kg's 30 seconds rest 

Single arm cable lateral raise 5x15  30 pounds for the five working sets

One legged kettlebell deadlifts 3x15  with a 20kg kettlebell

BB stiff legged deadlifts 3x15 100kg,110kg,115kg

 

Training was good yesterday got some randome dude spot me on shoulder press while I was going through the pain zone thought FUCKEN KILL ME GYM RAT STYLE.Was going to do seated leg curls but the the machine was diffrent going to think of another hamstring exercise during the weekend.Had to stop off at the bike shop on the way back to get my broken pedal on my bike fixed after I notice it was broken while i was biking to the gym.Thought of a phrase for when I do start cutting which is time to knockout the competion gym rat style.

[Gym rat]

Friday was arms

Ezy bar curls 2x15 20kg,25kg,3x12 43kg,45kg,48kg

Db hammer curls 3x15 25kg,27.5kg,32kg

seated biceps cable curls 3x15 53kg,66kg,73kg

Reverse curls 3x15 20kg,25kg,30kg

Triceps cable pushdowns 2x15 50,60,3x15 70,80,110 pounds

Ezy bar skull crushers 3x130kg,35kg,40kg

Dips 3x50 body weight

Forgot to update on Friday any way training was good.Tryed doing triceps overhead cable extensions being first week at snap notice that they don't work well there so had go to skull crushers instead.Forgot to mention this when I was filling out the membership form for Snap put my normal name followed by Gym Rat.Was going to the gym yesterday to virtual palates but was fealing a bit coughy instead just went for a light walk down my street to the fish n chip shop for cheat meal which was a plan burger and $1.50 chips as well.By making the most of it while I can before I start cutting

[Gym rat]

Quads today

Leg press 1x15 4pps,3x15 8pps,10pps,12pps

Walking lunges with plates 3x40 steps 20kg's,20kg's,20kg's20kg's

Smith machine squats 3x10-15 140kg,150kg,158kg

Leg extenions 3x15 99kg,104kg,108kg

Training was good this morning which took a hour to smash quads.Was finding it a bit hard to sit down afterwords.Saw my trainer and asked will need to bring anything on Wednesday just my workout clothes.Will be getting my battle plan for August from Joe Ulgberg soon.Been wondering what my battle plan will look like.Not long until I start cutting soon .Thought today when I watch any movation vid on youtube while I am cutting will think now is the time to FUCKEN KILL ME GYM RAT STYLE,

[Gym rat]

Chest and calfs

Smith machine incline press 1x15 60kg,3x15 90kg,95kg,100kg

Spine bench press 3x15 120kg,130kg,140kg

Flat db bench press 3x15 30kg's,32.5kg's,35kg's

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

calf press 3x20 6pps,7pps,8pps

one leg calf press 3x20 50kg,60kg,,70kg

Standing calf  raise on a plate with Db;s 3x12 40kg's,42.5kg's,45kg's

Training was good this morning  and give my calfs a good ass kicking as well..When I was walking uo the stairs at work they were fucken screaming and I was thinking f*ck I hate walking up the stairs after giving my calfs a good ass kicking thought I was there was lift in the building that I work in lol