Gymrat's journey to the bodybuilding stage

[Gym rat]

Shoulders and hamstrings 

cross trainer five minutes fat burn

y press 5x15 10 kg's for the ten working sets

arnold press 5x15 15kg's for the five working sets

db lateral raise 3x30 10kg's for the three working sets

ezy bar up right row 4x12 32.5kg,32.5kg,37.5kg,37.5kg

high delt row 1x6 drop set  45,39'32,25,18,11kg

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

seated leg curls 3x20 32kg,36kg,45kg

super set 

rdls 3x15 15kg's for the three working sets

db walking lunges 1x60 steps

high leg press 3x30 3ppps for the three working sets

single leg press 5x12 100kg for the five working sets

When I got up this morning was thinking what could I use my music for the Auckland champs after the pans. While I was. Training  thought  will use triple h my time for the Auckland champs. Notice on the nzifbb website they have the classic class still that's good news for me so I won't have to be in a class with big boys who have more size and mass then me

[Wolffenbuttel]

Looks like a nice train there Ratattack,

 

I think you need to stop worrying about the other people that may be in your class and if  they have more mass than you.

 

Our big goal is to get you looking better than you did last time that is all you can't control where you place or who turns up on the day. We are gonna make sure the 2014 version of Ratzilla is better than the 2013 version of Ratzilla!

[Gym rat]

Cheers mate forgot to mention that I came up with a good name for my trip to Auckland since I am doing two comps up there in august .Which is Ratzilla bodybuilding assault on Auckland .

[Terrymundo]

Cheers mate forgot to mention that I came up with a good name for my trip to Auckland since I am doing two comps up there in august .Which is Ratzilla bodybuilding assault on Auckland .

na i dont like it. sounds lame. What about "Ratzilla vs Auckland, unfinished business"

[Wolffenbuttel]

What about aucklands double penetration gymrat style?

[AZIDE]

What about aucklands double penetration gymrat style?

lmao

[Gym rat]

Arms today

treadmill five minutes fat burn

ezy bar curls 8x8 45kg for the first four sets,48 kg for the last four sets

super set

skull crushers 8x8 45kg for the first four sets,48 kg for the last four sets

tricep cable push down 8x8  59kg for the first four sets,64kg for the last four sets

super set

bicep cable curls 8x8 59kg for the first four sets ,64kg for the last four sets

dips 8x8 36kg for the first four sets,36kg for the last four sets

ezy bar curls 100 reps just the bar

close grip push-ups 100 reps

today thought I do something different today be starting off with using a weight heavy weight for the first four working sets and doing the same four the last four working sets. After. What happen to me for the past two Fridays . Thought I be best to do that from hear on in to my comps in Auckland . Notice on YouTube last night that pumping iron two the woman on there . Been meaning to watch that film after seeing bits of footage hear and there will have to watch it sometime. Come to think of it  what I came up with for my comps in Auckland  sound lame but I do like terry mondo' suggestion sounds better and like it

[Gym rat]

Made my posing routines for the pans and ifbb Auckland champs. Was going to use a Dennis wolf style posing routine from when Dennis wolf competed in the New York pro but was finding it hard to keep up with by writing down the different poses. Since Wolfs posing routine was fast pace. Had to think for a couple  of minutes for who else I could use for some ideas Phil Heath came to mind. Thought that was a bit more easy to write down the different poses that the gift uses. Will be posing to thunderstruck at the pans. For the ifbb Auckland champs will be posing to Jimmy superfly music to a kagan Ortan style posing routine.

[Gym rat]

Chest and calfs 

treadmill five minutes fat burn

dips 5x10 36kg for he five working sets 

 Db decline press 4x15 35kg,37.5kg,42.5kg,45kg 

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

db floor Press 2x8 25kg,40kg

incline flys 1x5 30kg,25kg,20kg,15kg,10kg

smith machine standing calf raise 10x25 125kg for the ten working sets

calf press. 10x6 5pps for the ten working sets 

When I got up this morning there was snow down to sea level thought I be best to get the bus to the gym. Walked some of the way before getting the bus to the gym which was dead quite. Had a good session before I had to walk to the bank to put my order in for my whey from eat me. Saw a few people out on there bikes while I was walking fro the bank to work thought stupid on day like to today with the weather being cold. Started taking vitamin c and later on for my last meal of the day magnesium and zinc will let you guys what I think of it later on in the week. The plan for the next weeks is to lose another eight or ten kg to come in rip for both comps in Auckland 

 

[Michael Knight]

Chest and calfs 

treadmill five minutes fat burn

dips 5x10 36kg for he five working sets 

 Db decline press 4x15 35kg,37.5kg,42.5kg,45kg 

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

db floor Press 2x8 25kg,40kg

incline flys 1x5 30kg,25kg,20kg,15kg,10kg

smith machine standing calf raise 10x25 125kg for the ten working sets

calf press. 10x6 5pps for the ten working sets 

When I got up this morning there was snow down to sea level thought I be best to get the bus to the gym. Walked some of the way before getting the bus to the gym which was dead quite. Had a good session before I had to walk to the bank to put my order in for my whey from eat me. Saw a few people out on there bikes while I was walking fro the bank to work thought stupid on day like to today with the weather being cold. Started taking vitamin c and later on for my last meal of the day magnesium and zinc will let you guys what I think of it later on in the week. The plan for the next weeks is to lose another eight or ten kg to come in rip for both comps in Auckland 

 

you not a fan of Internet banking? 

[ngapuhi strong]

Made my posing routines for the pans and ifbb Auckland champs. Was going to use a Dennis wolf style posing routine from when Dennis wolf competed in the New York pro but was finding it hard to keep up with by writing down the different poses. Since Wolfs posing routine was fast pace. Had to think for a couple  of minutes for who else I could use for some ideas Phil Heath came to mind. Thought that was a bit more easy to write down the different poses that the gift uses. Will be posing to thunderstruck at the pans. For the ifbb Auckland champs will be posing to Jimmy superfly music to a kagan Ortan style posing routine.

do you really think its a good idea to be basing your routine on that of a pro who possibly is 60kg heavyer then you?

some of the poses they do look good when they do it but not so good when a rat tries to pull off same power poses, not bashing you just giving you something to think about,

a guy i know who has won multipul comps wouldnt even consider trying to follow a pro

[Gym rat]

Back today 

cross trainer five minutes fat burn

100 rep rubber band pulls

Seated row 10x10to15 73kg for the ten working sets last set drop sets

lat pull down 10x15 90kg for the for first five sets,  115kg for the last five working sets

close grip pull down 4x15 45,52,59,66 kg

one arm t bar row 4x15 40,50,55,57 

When I got up this morning was pondering bike to the gym today or bus. thought bike took my time biking to the gym had to get of my bike in one spot since it was very frosty in places. Not to mention freezing on my bike. Had to get off my bike when I got to the gym car park and walked around the frosty parts with my bike. Session was good expect. For towards the end strength was a bit average oh well . Was going to see a person to help me with my posing routine but that was going to cost me 50 a session . Yes I think that is good idea to copy a pro posing routine and that's what my trainer suggested plus it is cheaper that way instead of hiring someone to help me with my posing routine

 

 

[Terrymundo]

Wow, cant believe you biked, I personally would have taken the bus. Biking in the best conditions is still risky, throw in some ice and you are rolling the dice of death my friends. Please stay safe gymrat.

[Gym rat]

Quads today

cross trainer five minutes fat burn

kick stand squats 8x20 17.5kgs for the eight working sets 

smith machine hack squats 7x15 80kg for the seven working sets

single leg press 6x12 95 kg for the six working sets

leg extensions 5x10 90,95,99.100,108 kg

 Had much better weather this morning for biking to the gym plus it was not as cold compare to yesterday which was good. Was going to see my trainer today but decicade to move it forward to Monday being queens birthday. Session was good . Was thinking today for my music for the pans which is thunderstruck by acdc thought I will use acdc live at river plate thunderstruck live pluse figured that would be a good way to get the crowd going while I am posing on stage. Email my cheorgphy that i made up on the weekend to my trainer  

 

[Gym rat]

Shoulders and hamstrings today 

treadmill five minutes fat burn

y press 5 x15 10kg's for the ten workings sets

arnold press 5x15 15kg's for the first three working sets ,17.5kg's for the last two working sets 

cable upright row 4x12 58kg,62kg,66kg,72kg 

Db lateral raise 3x30 10kg's for the three working sets

high delt row 1x6 45kg,39kg,31kg,25kg,18kg,11kg six drop sets

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

seated leg curls 3x20 32kg,36kg,45kg

super set

db rdls 3x15 17.5kg's for the three working sets

walking lunges 1x60

high leg press 3x30 3pps for the three working sets

single leg press 5x12 95 kg for the five working sets

Before I went to the gym tyred one of the samples of pre workout that I got on Saturday from open day.didn't like it thought it was a bit yuck or not all that nice. Overall thought that would be one of the worst pre workout samples that I have tyred. Session was good which took a hour a bit to get through . Got my order of whey fro. Eat me when I got home from work after I had to go two days with out it.

 

 

[Gym rat]

Arms today 

cross trainer five minutes fat burn

ezy bar curls 8x8 45kg for the first four working sets,48kg for the last four working sets

super set

skull crushers 8x8 45kg for the first four working sets,48kg for the last working sets

triceps cable push down 8x8 59 kg for the first four working sets,64kg for the last four working sets

super sets

bicep cable curls 8x8 59kg for the first four working sets,64kg for the last four working sets

dips 8x8

super set 

chin ups 8x8

ezy bar curls 100 reps. No weight

super set 

close grip push ups

Before I went out the door this morning notice that I was getting low on creatine thought I be best to order some now rather then later. Checked on eat me to see if they have any of the creatine that I started to use in February and no out of stock thought bugger oh well. Went on to sports fuel and ordered a tub of gaspari micronised creatine instead. Session was good and listened to pantera while I was smashing arms.

[Gym rat]

Chest and calfs today 

cross trainer five minutes fat burn

dips 5x10

Db decline press 4x15 30kg's,35kg's,40kg's,45kg's

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

db floor press 2x8 30kg,45kg

db flys 1x6 30kg,25kg,20kg,15kg,10kg drop sets

Smith machine standing calf raise 10x25 120kg for the ten working sets 

calf press 10x6 6pps for the ten working sets

 before I trained this morning weighed myself lost  0.8 last week thought what the f*ck not to sure if I should be happy with that or not. Must have had off week oh well hopefuly will have a better week weight lost wise. Session was good had a look in the mirror after words to see how things are doing abs are starting to show and coming through . Thought back to last year when started to cut for the pans last year and the questions that I got asked like how are you finding in the diet etc.  With being my second time around not finding the diet hard since I can have foods that I enjoy which are clean and my weekly cheat meal as well

 

[Rebel101]

0.8 a week is good not too fast u should be happy well done.

[AZIDE]

0.8 a week is good not too fast u should be happy well done.

are you two going to meet up in august?

[Gym rat]

 

0.8 a week is good not too fast u should be happy well done.

are you two going to meet up in august?

Not sure bro hope to when I am up there in august

[Gym rat]

Back today 

cross trainer five minutes fat burn

100 rep rubber band pulls

seated row 10x15 73 kg for the ten working sets last drop sets

lat pull down 10x15 90kg for the first five working sets,115kg for the last five working sets

close grip pull down 4x15 45,52,59,66

one arm t bar row 4x15 40,45,55,57

this morning was going to see my trainer at half past nine this morning .Got a text from my trainer saying sorry something has come up and can't make it. The text also said that he will be leaving snap thought now what. Manged to get a new trainer which is good news to help me with rest of prep for my comps in Auckland which is good news. Felt a bit gutted that my trainer is leaving and I am booked in to see my new trainer tomorrow at half past nine which is good news. Session was good and solid as well

[Gym rat]

Quads today

treadmill five minutes fat burn

kick stand squats 8x20 first four sets body weight and non stop,last four with 17.5kg's DBS 

smith machine hack squats 7x15 80kg for the seven working sets

single leg press 6x12 95kg for the six working sets

Before I trained this morning met with my new trainer to talk about the plan of attack for he next eight weeks starting Monday will be getting skin folds done and progress pics etc also I will be getting new excercise for the one that I have . Will be doing diffrent styles of posing as well something old school Arnold posing etc.Will be expermanting with diffrent pre comp methods mid July to see how I go with them. Sleep was average last night not to sure why but overall had a good session

[Terrymundo]

Did you mentally break your previous trainer? I can only imagine this trainer is huddled in a corner somewhere rocking himself in the fetal position whilst his phone constantly vibrates. 

All the best with your prep, I think we are all holding our breath to see the final result.

[Wolffenbuttel]

......the texting.....always....the texting.......

[maccaz]

......the texting.....always....the texting.......

lol