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Gymrat's journey to the bodybuilding stage

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Hitro Member

Hitro

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Got a phone call from my trainer today saying that he can't reply to my text messages since he dosnt have any money on his phone.

 

You just call him ratty, and anytime. He's your trainer and it's business time. You don't need any more unfinished business.

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Gym rat Veteran member

Gym rat

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How did he ring you if hes got no credit on his phone? Seems unlikely. Maybe just txt him anyway throughout the day then he can ring you every evening or meet you and answer your questions

My trainer ring me from snap landline

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Hitro Member

Hitro

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How did he ring you if hes got no credit on his phone? Seems unlikely. Maybe just txt him anyway throughout the day then he can ring you every evening or meet you and answer your questions

My trainer ring me from snap landline

Best you just call the snap landline direct with each question. Nothing like a real time answer from your trainer to put your mind and body at ease for the pans

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Gym rat Veteran member

Gym rat

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Back today 

Wide grip chins

superset

close grip chins

bent over bb row

super set

underhand grip bent over row

seated row

seated mid row

super set

straight arm pulldowns with rope

reverse pulldowns

lat pulldowns 

deadlifts 

This morning had a session with my trainer and it was back won't bother to list the weights or the sets we did for the session which was a hard and intense with some drops sets as well including negative reps as well and some sets to failure. Did deadlifts for the first time in ages. My right hip started to cramp up when I was sitting down at the end of my session. Give my right hip a good streach afterwords did the trick to make things better for me. Talked to a couple of members about the remaking few weeks of my prep. One change to my diet won't say what that is. Thought this morning before going out the door for the rest of my prep will walk my bike down the hill to north road for the rest of my prep just to be on the safe side of things and don't want to have a repeat of what happen on Friday . My trainer thinks that I can do well at the pans this year since I look better  then last year with more mass then last year.

 

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Wolffenbuttel Member

Wolffenbuttel

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Too much bike + not enough stretch = cramping hip?

Maybe if one spends the majority of ones time biking around hip flexor stretches could be useful and a good idea aswell? Also if you do more flexihillbilly work you may not cramp your hip as much when doing exercises which use your hips like deadlifts and also deadlifts too? And stretching hips will stop cramping also doing more mobility will be better for your prep?

Glad to hear you're on the right track! I'm praying the gym god known as Gym rat in his infinite benevolence will bless us the faithful with a few preview pics before the pans! This could alter ticlet sales too...

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Gym rat Veteran member

Gym rat

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Quads today

leg extensions 2x20 23kg,41kg 5x10 90kg,95kg,99kg,104kg,108kg

single leg press 3x12 1pps,1.5pps,1.5pps 

smith machine hack squats 5x15 80kg for the five working sets

kick stand squats 4x20 20kg's,20kg's,20kg's,22.5kg's

walking lunges 2x20 steps 12kgs,15kg's

This morning I thought I reduce the rest time in between sets since I am getting closer to the pans and up the intensty in the gym as well. Took 40 minutes to train quads but it took me  20 minutes to leave the gym since I was buggered. Quads were feeling it when I was walking down the stairs at work after my intense quad session this morning . Herd Auckland get mention a few times on the radio thought not long until I go up there for the for my 2014 battle at the pans . Herd the start of U2 one tree hill on the radio at work  which I thought was ideal song for my battle or war when come august 9th and kings school remuera. Told one of my co workers about my hard quad train that I had this morning and my co worker thought hard.

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Gym rat Veteran member

Gym rat

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gym rat are you comfortable getting on a plane after all this talk of them dropping out of the sky?

What is your backup plan for the pans if your plane is shot down?

Yes I am comfortable with getting on a plane after recent events manged just fine with getting on plane flying up to wellington a month after 9/11

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Rxx Member

Rxx

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gym rat are you comfortable getting on a plane after all this talk of them dropping out of the sky?

What is your backup plan for the pans if your plane is shot down?

Yes I am comfortable with getting on a plane after recent events manged just fine with getting on plane flying up to wellington a month after 9/11

Wow i thought hard 

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Rxx Member

Rxx

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Quads today

leg extensions 2x20 23kg,41kg 5x10 90kg,95kg,99kg,104kg,108kg

single leg press 3x12 1pps,1.5pps,1.5pps 

smith machine hack squats 5x15 80kg for the five working sets

kick stand squats 4x20 20kg's,20kg's,20kg's,22.5kg's

walking lunges 2x20 steps 12kgs,15kg's

This morning I thought I reduce the rest time in between sets since I am getting closer to the pans and up the intensty in the gym as well. Took 40 minutes to train quads but it took me  20 minutes to leave the gym since I was buggered. Quads were feeling it when I was walking down the stairs at work after my intense quad session this morning . Herd Auckland get mention a few times on the radio thought not long until I go up there for the for my 2014 battle at the pans . Herd the start of U2 one tree hill on the radio at work  which I thought was ideal song for my battle or war when come august 9th and kings school remuera. Told one of my co workers about my hard quad train that I had this morning and my co worker thought hard.

Me too 

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Gym rat Veteran member

Gym rat

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Shoulders and hamstrings

rear delt shoulder press 5x15 1pps for the five working sets

arnold press 3x15 15kg's for the three working sets

db lateral raise 5x12 15kg's for the five working sets

ezy bar upright row 3x12 35kg for the three working sets 

rear delt row 1x6 drop sets 45kg to 11kg 

single seated leg curls 5x10 27kg for the five working sets

seated leg curls 3x10 50kg,54kg,59kg

super set

rdls with DBS 3x15 25kg's for the three working sets

walking lunges 1x20 25kg's

high leg press 3x20 3pps for the three working sets

single leg press 4x12 1.5 pps for the four working sets

Had a good session this morning with the rest time 30 seconds between sets. Which made the session go faster and quicker. Asked my trainer about the last two cardio sessions for next week will have to do cardio on Monday and Wednesday  not Monday  and Friday what I was going to do. Will be using the same approach as last year by not having any gum until after the show. Was finding it a bit cool on my bike even with lots of warm clothes when I was biking from the gym to work. Thought oh well just one of those things since I have got bugger all body fat on me

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