Gymrat's journey to the bodybuilding stage

[Realtalk]

You're too needy Damien, that's why you left your last trainer in Dunedin actually they told you to get fucked cause you txt them 24/7 with stupid questions (google.com) and don't even pay them, then you come on here and rubbish people who have good reputations. 

What's all that shit about?

[Gym rat]

You're too needy Damien, that's why you left your last trainer in Dunedin actually they told you to get fucked cause you txt them 24/7 with stupid questions (google.com) and don't even pay them, then you come on here and rubbish people who have good reputations. 

What's all that shit about?

For the record I did so pay them when did see and they did not tell me to go go and get fucked,I asked some good question.I have every right to bag one of trainers at Les Mills Dunedin plus given that I got screwed by them after I made a complant about one of the trainers stuffing up my comp prep.Plus my recent fall out that I had with Joe Ulberg after he told me to stick with bodybuilding life style plus the sport is not for the faint hearted.Which made me think it is my health plus given that I learnt what happen last year with my guts getting blocked up from not having enough fiber.I just want some good luck for a change instead of being screwed around which I have had enough of latley.As for the diet that I got from Joe Ulberg that was free and done by mutal agreement as well,I have every right to expresse my view and bag people who screw me around

 

[Realtalk]

You just want people to tell you what you want to hear, if they tell you something different you think they are attacking you.

[maccaz]

gym rat

how could your last trainer have known how your body was gonna respond to the long carb up?

if you just gonna blame people and complain about not getting the result you want maybe you should figure it out on your own without a trainer so you have noone to blame.

if training yourself doesnt work out will you make a complaint about yourself to your work?

 

[Realtalk]

Exactly do your own prep if you know better than everyone else.

[AgentOrange]

Gymrat, let me get this straight. Your ass was bleeding, from shitting?

 

Maybe you should prep that too before you let Joe go deep inside your sugar walls

[Pseudonym]

Move on from Gymrat's bloody ass, guys. Let's not make it the butt of jokes. (Thankyou, I'm here all week.)

 

Gymrat, as I said to you in another topic, there are many ways to get someone ready for a show. And what's best changes from person to person. It's not fair to blame your trainer if the first thing they try doesn't work as well as you'd like. It can take competitors years of competing before they finally discover what works for them.

[Skeletor]

Move on from Gymrat's bloody ass, guys. Let's not make it the butt of jokes. (Thankyou, I'm here all week.)

Yes i agree.  He doesnt need to be on the Rear End of everyones butt jokes.

[Gym rat]

Chest and calfs today

Smith machine incline press 1x15 60kg,3x12 90kg,95kg,100kg

Spine bench press 3x12 120kg,130kg,140kg

Flat bench flys 3x12 30kg's,32..5kg's,35kg's

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

Calf press 3x20 5pps,7pps,9pps

One legged calf press 3x12 60kg,70kg,80kg

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

Training was good this morning  it was a good session.Notice today at Snap there starting maassges there thought .I might have to that every now and then while I am cutting this time around.From what I notice the last time around when I cutting my lower back was getting tight flelt like lower back spasuime and to use the foam roller a fair bait including lots of streathing for my lower back.I am also agree as well about putting a end to the jokes about my butt to rest which pissed me off while I was looking at my jouranl on my phone.Looking forward to smashing back with my trainer plus there will be lots of fucken kill me Gym Rat style.

 

[Gym rat]

Chest and calfs today

Smith machine incline press 1x15 60kg,3x12 90kg,95kg,100kg

Spine bench press 3x12 120kg,130kg,140kg

Flat bench flys 3x12 30kg's,32..5kg's,35kg's

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

Calf press 3x20 5pps,7pps,9pps

One legged calf press 3x12 60kg,70kg,80kg

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

Training was good this morning  it was a good session.Notice today at Snap there starting maassges there thought .I might have to that every now and then while I am cutting this time around.From what I notice the last time around when I cutting my lower back was getting tight flelt like lower back spasuime and to use the foam roller a fair bait including lots of streathing for my lower back.I am also agree as well about putting a end to the jokes about my butt to rest which pissed me off while I was looking at my jouranl on my phone.Looking forward to smashing back with my trainer plus there will be lots of fucken kill me Gym Rat style.

 

[Gym rat]

Back  today

Started off with 100 rep rubber band streach to warm up my lats before moving on to close grip cable row with drop sets which killed my back

Lat pulldown with 5x5 and more drop sets

T bar row 3x20 last set was drop set by this time by back was fryed

One arm t bar row 3x20 drop sets

back extensions 2x15

This time around will be living on 2000 calories for when I am cutting for the pans and I can have a weekly cheat meal unti I am ten weeks out which is good news.For in the way of cardio will slowy increase it by starting off with fasted cardio on Saturday and Sunday.From what I learnt the last time went overboard in cardio which made me look very small on stage.Happy about being 800 more calories this time around unlike comapre to the last time .When half past two and three came around thought f*ck hurry up three want coffee now dam it.

 

[Gym rat]

Shoulder and hamstrings today

Shoulder press 2x15 50kg,70kg,2x12 80kg,2x4-6,100kg,60kg drop set

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 between sets

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

single leg seated leg curl 5x15 23kg for the five working sets

seated leg curls 3x20  36kg,43kg,50kg

super set 

RDLS with dbs's 3x15 20kg's,20kg's,20kg's

60 reps walking lunges 

High leg press 3x30 140kg,150kg,160kg

1 leg press 5x15 80kg for the five working sets

Slept like a log last night after smashining my back yesterday . Notice last night while I was reading about Phil Heath shoulder training on bodybuilding.com notice on the last two sets were drop sets.Thought will do that from now  to save time.Took a hour and bit to smash shpulders and hamstrings.Was think hope I see some old lady in the supermarket with a zimmer frame so I could borowo it.Hated walking up the stairs when I got to work but wasn't so bad for later in the day..Found out when Sunday posing practise starts up on June 1st which will be when I am ten weeks out from the Pans

 

[Gym rat]

Arms today

Preacher curls 4x25,20,15,10 20kg,,25kg,25kg,25kg

hammer curls 4x20,15,10,25 15kg's,15kg's,15kg's,15kg's

bb standing curls  4x15,10,25,10 22kg 20kg,20kg,25kg,

BB seated curls 4x10,25,20,15 17kg,17kg,17kg,17kg

close grip spune bench 10x 80kg for the ten working sets

dips 3x6 23kg,23kg,23kg

superset

Dimond pushups 3x6,12,18

skull crushers 3x 10,12,20 25kg,25kg,25kg 

Last was planing on doing my normal arm training that I would on a Friday.Thought nah I will smash arms instead and use the workout what I did on Saturday with my trainer.Took just under a hour to kill arms.Arms didn't feel as sore compare to Saturday..Was planing on buying copy of Wrestlemania seven up in Aucks instead bought a copy of today and ordered wrestlemaina six on DVD.Hope to find the other Wrestlemaina's that are in the teens when I am in Aucks while I am up there for the Pan's

[Ben0]

 

This time around will be living on 2000 calories for when I am cutting for the pans and I can have a weekly cheat meal unti I am ten weeks out which is good news

 

2000cals? Seems low for 100kg guy?

[Gym rat]

 

 

This time around will be living on 2000 calories for when I am cutting for the pans and I can have a weekly cheat meal unti I am ten weeks out which is good news

 

2000cals? Seems low for 100kg guy?

Monday will be three weeks from when I start cutting got a new program from my trainer when I saw him at the gym on Saturday.When ran into him.Will be starting a new split which will have lots of high volume training with reps ranging from 10-15 reps and going has high as 30.Including 100 reps with out any weights for ezy bar curls.Will be doing a couple of exercises which I have not done before which are smith machine hack squats,Db y press,kickstand squats.My new split will be

Monday chest and calfs

Tuseday back

Wednesday Quads

Thursday Shoulders and hamstrings

Friday arms

There will be lots of drop sets as well including supersets.Which will lead to lots of FUCKEN KILL ME GYM RAT STYLE. That is what my trainer wants me to be on this time around which is good and I will have more engery.I can rembere the last time around was tempted at times to doze off for a 30 minute power nap while I was at work lol

[Gym rat]

Chest and calfs today

Dips 5x10 body weight

DB  decline bench press 4x15 32.5kg's,35kg's,40kg's,42.5kg's

Cable x overs 3x20 50pps,60pps,80pps

DB floor press 2x8 22.5kg's,25kg's

Incline fly's 5 drop sets 30kg's,27.5kg's,25kg's,22.5kg's,,20kg's

Standing calf raise 10x25 80kg for the ten working sets

Seated calf raise 10x6 80kg for the six working sets

It was a bit diffrent starting things off by doing dips first for chest got told why it will put less stress on my joints by doing dips first.Did floor press for the first time after I have seen people doing them at the gym that I work at.Took my time getting use to doing declines for the first time in six years and used the decline bench at setting that I happy with will set the decline bench higher as I get use to it over a peorid of time.Smashed calfs with not much rest time in between sets was feeling it in my calfs when I was walking up the stairs at work.Felt like I had weights in my calfs.Got checked by a hot model who came into work also she give me the look as well

[Gym rat]

Back today

100 rep rubber band streach

close grip cable row 10x10-15 79kg,last set drop set down to 25kg

Lat pulldown 10x10-15 90kg,90kg.90kg,90kg,90kg,115kg,115kg.115kg.115kg,115kg

close grip pulldown 4x15 42,42kg,42kg.42kg

One arm t bar row 4x15 40kg,45kg,50kg,55kg

Training was good this morning took a just over a hour to train back,Smashed 15 good reps out for each set when I was doing lat pulldown.Started to look around for cheap steak when I do start cutting.By checking places like the mad butcher etc.Might check the gardens butcher to see if they have any speicals .

[Gym rat]

Quads today

One legged squats 8x20 20kg's,for the eight working sets

Smith machine hack squats 7x15 80kg for the seve working sets

One legged leg press 6x12 72kg for the six working sets

Leg extension 3x50 which were a combo of drop sets 80kg,70kg,50kg

Today was the first time ever doing one legged squats  and smith machine hack squats as well.I showed my trainer what I looked 17 weeks out from the Pans and things are starting to look .After I was done training quads I just fell on the floor.I looked that scine in Pumping Iron where Ed Conney fell on the floor after doing squats.Got up after words.Looked like some old dude who lost there zimmer frame walking to get my shaker since my quads were fryed.took about 20 minutes for me to recover before having a shower.Got new diet which will make things cheaper for me cost wise while I am cutting which will be starting on Monday.Will be starting off at 3000 calories which is better comapre to the last time around .Wont go in much detail but will be use diffrent carb cycleing methods like high carb days  etc..Hated walking up the stairs thought shit who put them stairs there.

[Gym rat]

Shoulders and hamstrings today

Y press 5x15 10kg's,10kg's,10kg's,10kg's,10kg's

Arnold press 5x15 15kg's,15kg's,15kg's,15kg's,15kg's

DB lateral raise 3x30 10kg's,10kg's,10kg's

Up right row 4x12 37.5kg,37.5kg,37.5kg,37kg

Rear delt row 1x5 drop sets 50,40,30,20,18 pounds

Single seated leg curl 5x15 23kg,23kg,23kg,23kg,23kg

Seated leg curl 3x20 41kg,45kg,50kg

Super set

RDL 3x20 20kg's,20kg's,20kg's

60 rep walking lunges

High leg press 3x30 3pps,3pps,3pps

1 leg press 5x15 60kg,for the five working sets

Training was good this morning,took a hour a bit to train shoulders and hamstrings,Wasn't to sore when I got up this morning after yesterday when my quads got killed.But was feeling it today when walking up the back stairs at work..Thought about changing my music to the Ultimate Warrior for my routine for the Pans thought I will stick with what I have

 

[Gym rat]

Arms to

Ezy bar curls 8x8 45kg for the eight working sets

Superset

Skull crushers 8x8 same weight

Triceps cable pushdown 8x8 54kg for eight working sets

Super set

Biceps cable curls 8x8 54kg for eight working sets

Chin ups 8x8

Superset

Dips 8x8

Ez bar curls just the bar 100 reps

Superset

Close grip pushups 100

Smashed arms this morning and it was my last train before I have to start cutting on Monday.did half reps for grip pushups to make the 100 reps arms killed after I was done training..Asked my trainer about cardio for when I am cutting have to five minutes of the stair mill before I start training which comes to 25 minutes a week.One plus about this time around is.It wont take me long to make breakfast this time around which will be easy and quick

[AZIDE]

did half reps

is that a first for you?

[Gym rat]

I thought I say this now I am going to do Gym nation very pround on my long lonley journey to the Pan's in Auckland.I image just now that you guys in Auckland are looking forward to seeing me on stage on August 9th.In between now and then there will lots of FUCKEN KILL ME GYM RAT STYLE..

 

did half reps

is that a first for you?

Yes I do half reps when I do start to fail on what ever the excerise that I am doing at the time.

[Gym rat]

Chest and calfs today

Warm up 5 minutes stairmill

Dips 5x10

Db decline press 4x15 37.5kg,40kg,42.5kg,45kg

Cable cross overs 3x20 60pps,70pps,80pps

Floor db press 2x8 27,5kg,30kg

Db incline flys 1x50 five drop sets

Smith machine standing calf raise 10x25 80kg for the ten working sets

Seated calf raise 10x6 60kg for the ten working sets

Today was my first day of cutting for the Pans's and used a stairmill for the first time.While I was using the stairmill I had images of Kai Greene using one  in diffrent Kai Greene videos that I have watched on youtube.etc.Had a good train  this morning which took a hour and a bit to train chest and calfs.

[product001]

I had images of Kai Greene using one  in diffrent Kai Greene videos that I have watched on youtube.etc

have you watched the grapefruit one?

[Gym rat]

Back today

Five minutes cross trainer 

rubber ban 100 reps

seated close grip cable row 10x15 66kg for the ten working sets last drop set

Lat pulldown 10x10-15 90kg for the first five sets and for the last five sets 115kg

Close grip pulldown 4x15 45kg,52kg,59kg,66kg 

One arm t bar row 4x15 40kg,45kg,50kg,55kg

Was going to start things  off by warming up the stairmill but yhat was being used.So had to go on the cross trainer instead went hard on it for five minutes in fat burn mode.Had a good train this morning after I was done training back spent 30 seconds giving my lats a good streach.Had a couple of momments to where my stomach was feeling hungry and when it did just after a meal thought stomach shut up or the same approuch what I used last year.Forgot to mention yesterday that I will be getting skin folds done every two weeks while I am cutting.

 

I had images of Kai Greene using one  in diffrent Kai Greene videos that I have watched on youtube.etc

have you watched the grapefruit one?

No I have not seen the grape fruit one