Gymrat's journey to the bodybuilding stage

[Gym rat]

Quads am and Sh'bam 6:50pm

Leg extensions 1x15 59kg,3x12 93kg,100kg,107kg

Smith machine squats 3x12 120kg,130kg,135kg

Power bag walking lunges 3x15 with a 25kg power bag

Leg press 3x12 5pps,6pps,9pps

Smith machine squats FST-7 7x15 105kg for the seven working sets

Also 45 minutes posing practise

Had a good train this morning also a few people have mention to me at my gym that I am looking lean 17 weeks out.Which is good also my weight has been good by starting my final week of my second bulk cycle at 96kg.Had a coffee at work before I started work so I won't crash later on or feel tired when I am doing sh'bam.Had to stop off at the bike shop to get my front brakes on my bike adjusted after I was having problems with them and no charge as well.When I was leaving the gym I thought next week will be all go for me with the start of my second cut by doing cardio when I am done training plus posing practice when I am done training and cardio plus Sh'bam which I will class as extra cardio as well.Eats for today are

Breakfast One cup of oats with two eggs,two toast with peanut butter,two tsp of flax seed,one cup of yogurt,banana,protein shake with two olive oil caps,multi

Pre training apple,creatine and 500ml of milk

Post training protein shake with two table spoons of dextrose

Lunch One cup of brown rice two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

tea salmon sushi

Before bed protein shake and posing practise

[Gym rat]

Chest and calfs today

Db incline press 1x15 20kg's,3x10-12 34kg,38kg's,42kg's

Flat fly's 3x12 24kg's,28kg's,30kg's

Flat DB bench press 3x10-12 34kg's,38kg's,42kg's

Flat bench cable flys FST-7 7x15 7x15 50pps for the seven working sets

Calf press 3x12 4pps,5pps,6pps

Standing calf raise 3x12 225,255,270 in pounds

Seated calf raise FST-7 7x15 60kg for the seven working sets

45 minutes posing practise

Had a good train this morning which took just over a hour do to plus 45 minutes posing as well which is going good and slowly getting used to holding the poses for a minute.Was :shock: when I read about the bomb blast in Boston during the Boston Marathon on my phone it made me feel sick to my core and it made me think of America and the people who were effect by the events condolance to the victims of the tragic event.I am happy where things are at with me being 17 weeks out including my weight of 96kg being the same for each week during my bulk cycles.One of the people that I know at my gym tryed to get me to do body combat thought may be some other plus I had other things to do before going to work like getting new shoes sinces the one's that I had where starting to fall apart plus last night I had ok Sh' bam class last night plus my shoes were starting to fall apart bought Nike running shoes from the Shoe clinic on sale as well.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed one banana,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps,multi

Pre training handful of raisons,creatine,500ml of milk

Post training protein shake with two table spoons of dextrose

Lunch One cup of brown rice with two cups of mixed veggies,one cup of beans 185g of tuna

Afternoon tea two rice cakes topped with two table spoons of tuna,one table spoon of peanut butter,one apple,

tea chicken with roast veggies,broccoli

Before bed protein shake with two olive oil caps,posing practise

[Gym rat]

Back am and 5pm Sh'bam

Chin ups 3x12

One arm DB row 3x12 34kg,38kg,42kg

Bent over BB row 3x12 90kg,110kg,115kg

Single arm iso lateral row 3x12 55kg,65kg,70kg

Back extensions 3x15

Straight arm pull down FST-7 7x15 120 pounds the seven working set

45 minutes posing practise

I had good train this morning but half of it was spent training in the dark because the power went off for 15 minutes plus it made me think of last year when the same problem happen plus I was thinking of doing posing practise at work if worse came to worse but I didn't have to use that option which was good.Had awesome sh bam class and guys I have some cool news about tonight sh bam class which is I was the only guy in the class and rest were all females including the person who was taking it which made me feel very :shifty: when I was leaving the gym.Plus it was my first time using my new shoes what I bought yesterday for sh'bam and overall much better sh'bam compare to Monday night which was average.A people at my gym have asked me how many weeks until my comp 17 weeks to go also I have notice that the weeks are flying by fast also like lighting as well.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one banana,one cup of yoghurt,two toast with peanut butter,protein shake with 2 olive oil caps,multi

Pre training handful of raisons,500ml of milk,creatine

Post training protein shake with two table spoons of dextrose

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea basmati rice with broccoli and slamon,milk

Before bed protein shake with two olive caps,posing practise

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 1x15 30kg,3x10-12 55kg,65kg,70kg

Db lateral raise 3x12 14kg's,16kg's,18kg's

Db front raise 3x12 14kg's,16kg's,18kg's

Reverse pec deck 3x12 60,70,80 in pounds

Single arm cable lateral raise FST-7 7x15 25 pounds for the seven working sets

Lying hamstring curls 3x12 52kg,59kg,66kg

Seated leg curls 3x12 52kg,59kg,66kg

Standing leg curls FST FST-7 7x17x15 60 pounds for the seven working sets

Had a good hard train this morning before I went out the door I made up a posing practise plan chart which I am going to show my coach at some stage if I see him on the gym floor.Hold the poses for a minute is going good also I have notice the 45 minutes fly's by quick.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flax seed,two toast with peanut butter,one cup of yoghurt,protein shake with two olive oil caps,multi

Pre training handful of raisons,500ml of milk,creatine

Post training protein shake with two table spoons of dextrose

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea pasta with ham and broccoli glass of milk

Before bed protein shake and posing practise.

[Gym rat]

Arms today

BB reverse curls 3x12 25kg,30kg,35kg

BB curls 3x12 30kg,35kg,45kg

Overhead cable curls 3x12 40pps,45pps,50pps

Db hammer curls FST-7 7x15 28kg's for the seven working sets

Triceps cable push downs 3x12 70,80,95 in pounds

Triceps overhead cable extensions 3x12 110,120,140 in pounds

Dips 3x15 body weight

Db triceps donkey kick backs FST-7 7x15 20kg's for the seven working sets

Had a good train this morning had to wait five minutes for the cable cross over to be free so I could do overhead cable curls but that was fine with me.Picked up the pace after my five minute wait by resting for a minute between sets and 20 seconds for FST-7 which took me a hour to train arms.I have two more weeks of normal training before doing my next cycle of rest and pause training.Starting Monday will be my second two week cut cycle also cardio as well.Posing is going good also a couple of female members at my gym have mention to be that I am looking good.Haven't talked to any female staff members at my gym about my comps yet might do that sometime also did 45 minutes posing after training.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one cup of yoghurt,banana,two toast with peanut butter,protein shake with two olive oil caps,multi

Pre training handful of raisons,500ml of milk creatine

Post training Protein shake with two table spoons of dextrose

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of tuna,one table spoon of peanut butter,one apple

Tea basmati rice with mixed veggies,chop,chop chicken and milk

Before bed Protein shake and posing practise

[Gym rat]

Body Balance today

This morning I did body Balance and one thing that I came away with from this morning class which is my balance is starting to improve was planing on doing 45 minutes posing afterwords but studio two was being used for something else and thought that can wait before I go to bed.Had a quick chat to my coach before doing body balance and asked about if could film me doing Sh'bam and the answer to that is no because of the diffrence between Personal training group fitness classes at Les Mills that's cool with me.One thing came to mind yesterday which I was wondering about I wonder if there is any stages that would have to go through since I am competing in two feds in space of a three week space and the answer to that is no from what my coach told me plus I thought that was good to hear.When I was in town I had this cool idea came to mind when I am leaving the stage just a my music is done then my phrase of Gym Rat baby and it would be a good way to let the people know that Gym Rat is in the house or in the building,what do you reckon guys?

Eats for today are

Breakfast One cup of oats with two eggs,handful of raisons,two tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps,multi

Pre training 500ml of milk and creatine

Lunch whopper meal deal

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea home made pizza

Before bed protein shake with two olive oil caps,45 minutes of posing practise

[Hitro]

Question for you guys would you like to see video footage of in Sh'bam?

silly question mate im extremely keen to see Sh'bam

So where's the vid?

[Gym rat]

Rest day today and last of bulk cycle two looking forward to starting my second cut cycle on Monday also on Monday will be seven more weeks until I start cutting full time which will be a fun exciting journey for me also seeing what my engery levels will be like.I am happy with the way that things are going and starting to get use getting up at 6:10 each morning including on weekends as well.Sorry guys there will no video of me in Sh'bam but if any of guys are down my way your more then welcome to join me for Sh'bam on Monday at 6:50pm and Wednesday at 5pm also you can get your photo taken with Gym rat.Back to the cutting full time I have started to wonder about what my diet will look like and what are good options are for eating out when cutting full time which I am going to ask my coach about when it get's closer to the time like a week or two from cutting full time.Did 40 minutes posing last night before I went off to sleep and it went well.Eats for today are

Breakfast one cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,one toast with peanut butter,protein shake with two olive oil caps,multi

Morning tea handful of raisons,500ml of milk and creatine

Lunch one cup of brown rice two cups of mixed veggies,one cup of beans,180g of low fat ham

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea chicken with broccoli,mixed veggies and milk

Before bed protein shake with two olive oil caps and posing practise

[Gym rat]

Quads,cardio,posing practice am,Posing practice,sh bam pm

leg extensions 1x15 59kg,3x12 93kg,100kg,114kg

Smith machine squats 3x12 110kg,120kg,140kg

Power bag walking lunges 3x12 25kg power bag for the three working sets

Leg press 3x12 6pps,7pps,8pps

BB squats FST-7 7x15 80kg for the seven working sets

Bike level 6 fat burn ten minutes

Today was the first day of my my second cut cycle also doing cardio when I am done also doing Sh'bam on Monday and Wednesday which will bring it to seven cardio's a week.When I was leaving the gym I came up with a nick name for my second cut which is the under card for when I cut full time also for when I cut full time that can be the main event.Legs were a bit sore after smashing quads then doing cardio which made things fun when I was walking up the stairs to the circuit room to do posing practice but I manged.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yogurt,protein shake,multi

Pre training handful of raisins,500ml of milk,creatine

Post training protein shake

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes,topped with one table spoon of tuna,two table spoons of tuna,one apple

Tea 8 pices of salmon sushi

Before bed protein shake and posing practice

[Gym rat]

Chest,calfs and cardio today

Db incline press 1x15 20kg's,3x10-12 34kg's,38kg's,42kg's

Flat bench fly's 3x12 24kg's,28kg's,30kg's

Flat DB bench press 3x10-12 34kg's,28kg's,42kg's

Flat bench cable fly's FST-7 7x15 50pps for the seven working sets

Calf press 3x12 4pps,5pps,6pps

Standing calf raise 3x12 225,255,270 pounds

Seated calf raise FST-7 7x15 60kg for the seven working sets

Cross trainer level seven ten minutes fat burn

45 minutes posing

Had a good train this morning also I booked in to see my coach for next Tuesday and I said to my coach I will do body combat when i start cutting full time plus it would be a good way for to mix my cardio up so I wont get bord cardio wise and thinking I wish I had a portal DVD player with a RAW DVD in it :pfft: .When I was leaving the gym I asked my coach will I need to bring anything with me just my training log book and my food log book next week.Got nailed in the rain big time when I was biking from the gym to work even with my rain gear on.Told one of work mates that I will be doing a extra group fitness class when I start cutting full time and my work mate was like :pale: also my work mate asked me are you eat less and I said just normal diet just but that will change when June 10th rolls around.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one banana,one cup of yoghurt,protein shake ,multi

Pre training handful of raisons,creatine,500ml of milk

Post training protein shake

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea pasta with a meat a veggie sauce

Before bed protein shake and posing practise

[Gym rat]

Back,cardio posing practise am,5pm Sh' bam

Chin ups 3x12 body weight

Bent over bb row 3x12 90kg,110kg,115kg

One arm DB row 3x12 38kg,40kg,42kg

Single arm iso lateral 3x12 55kg,65kg,70kg

Back extensions 3x15

Straight arm pull down FST-7 7x15 body weight

Tread mill incline 7.5, speed 7.5 time ten minutes

Had a good hard train this morning also I went hard for the ten minutes on the treadmill after I was done training while still wearing my weight belt as well which helped burned a few extra calories as well when I was leaving the gym I the first week of my second cut cycle is just about done with two more cardio left.Did two tracks from Sh bam 12 but looking forward to doing the rest of Sh'bam 12 in two weeks time between now and then I might have look on google to see what other tracks on Sh bam 12.Left my food log book at the front desk for my coach to have a look through spend about 20 minutes last night updating by adding what I have had to eat when I have gone out for tea or lunch .Felt a bit tired when I arrived at work after spending some time doing posing practise had a quick coffee before I started work.Eats for today are

breakfast one cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,protein shake,multi

Pre training handful of rasions,500ml of milk creatine

Post training protein shake

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea Chicken larguy, beef curry,rice,milk

Before bed protein shake and posing practise

[Gym rat]

Shoulders,hamstrings,cardio and posing

Iso hammer shoulder press 1x15 30kg,3x10-12 55kg,65kg,75kg

Db lateral raise 3x12 14kg's,16kg's,18kg's

DB front raise 3x12 14kg's,16kg's,18kg's

Reverse Pec deck 3x12 60,70,80 in pounds

Single arm cable lateral raise FST-7 7x15 20 pounds for the seven working sets

Lyning hamstring curls 3x12 52kg,59kg,66kg

Seated leg curls 3x12 52kg,59kg,66kg

Standing leg curls FST-7 7x15 60 pounds for the seven working sets

rowing machine ten minutes

The gym was dead quite being ANZAC day got in a good shoulders and hamstring was planing on doing ten minutes interval training until I notice the maxiume it 9 for interval training oh well so I went to plan b just did normal ten minutes instead.One thing I have notice so far in this cut cycle is I am enjoying the cardio since I mixing my cardio up and not using the rowing machine which I use for the whole time in my last cut cycle and I learned it was like watching paint dry or a boring game of rugby.Did 45 minutes of posing when I was done training including cardio as well.Asked my coach about what are some good options for eating out when I am cutting full time mostly HPLC bar =P~ not to sure what else I can have when eating out while cutting fulltime. Eats for today are

Breakfast one cup of oats with two eggs,one banana,one cup of yoghurt,two tsp of flax seed,protein shake,multi

Pre training creatine with 500ml of milk,handful of raisons

Post training protein shake

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g tuna

Afternoon tea protein bar and apple

Tea salmon,peas and pasta

Before bed protein shake and posing

[Gym rat]

Arms,cardio,posing today

Reverse curls 3x12 25kg,30kg,35kg

Overhead cable curls 40pps,45pps,50pps

BB curls 3x12 35kg,40kg,45kg

DB hammer curls FST-7 7x15 28kg's for the seven working sets

Triceps cable push downs 3x12 70,90,95 in pounds

Triceps over head cable extensions 3x12 110,130,150 in pounds

Dips 3x15 body weight

DB triceps donkey kickbacks FST-7 7x15 20kg's for the seven working set

Treadmill speed 7,0 incline 7.0

Cardio is going good this time around also I weighed myself this which I forgot to do early in the week :doh: still at 96kg happy about that and the same weight has when I was bulking.Had sh*t day at work because of a treadmill kept on restarting by it's self after I pressed stop a few times also early in the week a member at work left a suggest that the gym that I work at sucks :x plus it made me think :banging: :computer: that as well.Two more days left of my first week in my second cut cycle.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one cup of yoghurt,banana,protein shake,muliti

Pre training handful of raisons,500ml of milk,creatine

Post training protein shake

Lunch One cup of brown rice with three cups of beans 185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea basmati rice with beans,185g of tuna

Before bed Protein shake posing practise

[maccaz]

gr how many calories are you getting in your "cut cycle" compared to your "bulk cycle"? diet looks the same in both or am i missing something? what do you different when you cut?

[Gym rat]

Body Balance today

When I was biking to the gym I biked over a small pice of glass outside the phyiso pool so I had to walk my bike to Cycle world which is near my gym .I had to make the mad dash from the bike shop to the gym also making the made dash to studio 2 from the men's changing room up to studio 2 had good class plus manged to make it through the abs track as well which was good also did 45 minutes posing after words

gr how many calories are you getting in your "cut cycle" compared to your "bulk cycle"? diet looks the same in both or am i missing something? what do you different when you cut?

I am getting 3000 calories for when I am cutting and for when I am bulking 3500 calories .The only diffrence is I dont have any bread,olive oil,dextrose when I am cutting which brings me to eats for today are

Breakfast One cup of oats with two eggs,banana,one cup of yoghurt,two tsp of flax seed,protein shake,mulit

Pre training handful of raisons,creatine,500ml of milk

Lunch seafood bento

Afternoon tea two rice cakes topped with one table spoon of peanut butter,handful of low fat ham,banana

Tea home made pizza

Before bed protein shake,posing practise

[Gym rat]

Rest today

Had a average sleep last night plus my nose was blocked up not to sure why.Just had a nice lazy Sunday and watched Transformers on DVD with the classic line when one of the transformers comes out of the pool and the kid says excuse me are you the tooth fairy? .Half way through my second cut cycle and happy the way that things are.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,protein shake,multi

Morning tea handful of raisons,creatine,500ml of milk

Lunch One cup of brown rice with two cups of mixed veggies,one cup of beans,handful of low fat ham

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea chicken with kumara,broccoli

Before bed protein shake and posing practise

[Gym rat]

Quads and cardio am/6:50 pm S'bam

Leg extensions 1x15 59kg,3x12 100kg,107kg,100kg

Smith machine squats 3x12 120kg,130kg,140kg

Power bag walking lunges 3x15 with 25kg power bag

Leg press 3x12 6pps,7pps,8pps

Smith machine squats FST-7 7x15 110kg for the seven working sets

Bike ten minutes fat burn level seven

Had awesome train this morning and when I was biking to the gym I thought I will go hard out being my last week of normal training before starting my second cylce of rest and pause training while I am bulking and my last bulk cycle as well did 45 minutes posing when I was done training also I will be doing 45 minutes posing before doing Sh'bam just mostly doing the complusary poses and holding them for a minute.Had a average posing practise last night not to sure why probley just a off night oh well.Cardio is going well which is good.One thing I have notice in this second cut cycle is by doing ten minutes of cardio when I am done training it helps later on in the day when I have got Sh'bam on Monday and Wednesday.Hopefuly my body fat will be the same when I see my coach on Tuseday morning :pray: also a increase for my measurements as well I hope.Eats for today are

Breakfast One cup of oats with two eggs,banana,two tsp of flax seed,one cup of yoghurt,protein shake,multi

pre training handful of raisons,creatine and 500ml of milk

Post training protein shake

Lunch One cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea salmon sushi

Before bed Protein shake and posing practise

[Gym rat]

Chest,calfs and cardio today

Db incline press 1x15 20kg's,3x10-12 38kg,40kg's,42kg's

Flat bench fly's 3x10-12 24kg's,28kg's,30kg's

Flat DB bench press 3x10-12 38kg's,40kg's,42kg's

Flat bench cable flys FST-7 7x15 60pps, for the seven working sets

Calf press 3x12 5pps,6pps,7pps

Standing calf raise 3x12 225,255,270 in pounds

Seated calf raise FST-7 7x15 60kg for the seven working sets

Cardio 15 minutes on the cross trainer level six fat burn 15 minutes

Before I trained I met with my coach and I got my stats taken for this month which are chest 40.5 inches,waist 30 inches,left and right arm 17 inches,left and right quads 27.5 inches,left and right calves 17 inches,weight 95.5kg and body fat 7.21% body fat which is good and I am on track .I asked my coach about going heavy for rest and pause training which I will be starting on Monday by going super heavy load that allows 25 reps at a time also I will be getting new program plus the diet as well when I see my coach plus I have find some people to sponsor me to cover the cost of food etc so I dont end going down the road to the poor house which would suck.Also I said to my coach that I am keeping my cycle of creatine going compare to what I have done in the past which is being on it for eight weeks and being off of it for a month.Was planing on doing 45 minutes of posing practise when I was done training but ran out of time.Instead will doing 30 minutes posing tonight which will be working on my routine for both comps which brings me to eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,protein shake,multi

Pre training apple and creatine

Post training protein shake

Lunch one cup of brown rice with cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea homemade baked beans

Before bed protein shake,posing practise

[Gym rat]

Back and cardio am,5pm Sh bam

Chin up s 3x12 body weight

Bent over BB row 3x12 100kg,110kg,115kg

One arm DB row 3x12 40kg,42kg,44kg

Single arm iso lateral row 3x12 55k,65kg,75kg

Back extensions 3x15

Straight arm pulldown FST-7 7x15 120 pounds for the seven working sets

Treadmill incline 7,speed 7.0 ten minutes

Posing practise

Had a good train this morning which took me a hour to train back.Had my worst cardio ever when I was watching some of Good Morning on one of the treadmills,Suzanne Paul was on Good morning and good god and other various thought were going through my mind as well and when I was done I thought only two cardio's left to go in this cut cycle.Sleep hasnt been all that great latley because of my nose is block up at night which makes things hard to breath through my nose at night must be the air oh well.Did 45 minutes posing when I was done training which went well also the same for cardio as well.

Breakfast One cup of oats with two eggs,one banana,two tsp of flaxseed,one cup of yoghurt,protein shake,mulit

Pre training handful of raisons,creatine,500ml of milk

Post training protein shake

Lunch One cup of brown rice ,two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea salmon,pasta with mushrooms,beans and milk

Protein shake with milk,posing practise felt tired

[Gym rat]

Yesterday was shoulders and hamstrings and cardio

Iso hammer shoulder press 1x15 30kg,3x10-12 65kg,75kg,80kg

DB lateral raise 3x12 14kg's,16kg's,18kg's

DB front raise 3x12 14kg's,16kg's,18kg's

Reverse pec deck 3x12 70,80,100 in pounds

Lying hamstring curls 3x12 59kg,66kg,73kg

Seated leg curls 3x12 59kg,66kg,73kg

Standing leg curls FST-7 7x15 60 pounds for the seven working sets

Rowing machine ten minutes

Had a good train yesterday morning didn't have time to yesterday to update my journal when I got home from work yesterday spent two hours replying back to ASN also I got a offer from Eat me Supplements as well after I emailed them yesterday as well but thinking of using eat me as a sponsor if my deal with ASN dosent fall through and I have also emailed not big enough as well see if the can take me on bord as well also few one as well not to sure at this stage something to think about ,Did 45 minutes posing yesterday when I was done training also put my order in for my whey from eat me.If you guys have any suggestions on other bodybuilding firms in NZ that could contact and ask about sponsorship plus the more sponsors that I can get more the better.Eats for yesterday

Breakfast one cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,protein shake,multi

Pre training handful of raisons,creatine,500ml of milk

Post training protein shake

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea Thai various dishes

[Gym rat]

Arms and cardio today

BB reverse curls 3x12 30kg,35kg,38kg

Cable curls 3x12 40,450,60 in pounds

BB curls 3x10-12 35kg,40kg,45kg

DB hammer curls FST-7 7x15 28kg's for the seven working sets

Triceps cable pushdown 3x12 80,90,95 pounds

Triceps overhead cable extensions 3x12 130,140,150 in pounds

Dips 3x15 body weight

DB triceps donkey backs FST-7 7x15 22kg's for the seven working sets

Cross trainer fat burn ten minutes level six fatburn

45 minutes of posing afterwords was planing on doing ten minutes on the treadmill could not read my heart rate which I thought was strange tryed one other one has well thought bugger it I will go on the cross trainer instead.Keeping my options open if I dont hear back from ASN after I spent sometime last night telling them about myself hope to hear back from the soon if not I will get eat me supplements to sponsor me plus they are happy to take on new athletes like myself as well also thinking of asking one of the New worlds hear in Dunedin Gardens New world or center city new world.Had a short chat to my coach while I was training and asked about what herbs and spices and sauces that I can use when I am cutting and the answer to that is herbs and spices are fine but for the the sauces area I have to be careful and look for sauces that low calories.Had to get new front brake put on for my bike after I find out what the problem was with my front brakes and finding it hard to stop and only 35 dollars spent on bike repairs this year. Looking forward to start my third and final bulk cycle on Monday plus I am going to make the most of normal eating before I start cutting full time or the main event plus it wont be fixed like the SBW and Botha fight :pfft: .Eats for today are

Breakfast one cup of oats with two eggs,two tsp of flax seed,one cup of yoghurt,one banana,protein shake,multi

Pre training creatine and handful of raisons

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea basmati rice with two carrots,185g of tuna

Posing practise

[Gym rat]

Body balance today

Had a good class today also good ride to the gym on my bike with my new front brake pads that got put on yesterday from the nice folk from cycle world and got to the gym with 40 minutes before ten am body balance.Talked to a older member that I who was on one the treadmills for a bit before I had to go to Body Balance was planing on doing 45 minutes posing but didnt have time instead I had to get my food for the week plus I can have couple of cheat meals as well this bulk cycle.Also I am thinking of getting Eat Me Supplements as one of my sponsors.One things that I got told about from the email that I got is and if I do get Eat me as one of my sponsors is I get discounts on my orders which leaves me thinking I wonder how much I do get of my orders :think: .Looking forward to doing rest and pause and heavy training for this cycle of rest and pause compare to the last two cycles of rest and pause when I have half of the weight that normaly would use.Eats for today are

Breakfast One cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,multi

Pre training handful of raisons,500ml of milk and creatine

Lunch Chicken curry

Afternoon tea two rice cakes topped one table spoon of peanut butter,handful of low fat ham,one apple

Tea pasta,shrimp,two cups of peas

[Gym rat]

Rest day today

Wrote a email from the New World web to be sent to Gardens New World and asked them to see if they can sponsor me also I sent a text message to Mike Kingsnorth to see if BSC could sponsor me and the answer to that was no because they don't sponsor BBers anymore only shows oh well and I contacted my gym to see if they can sponsor me after I sent a email to my coach and give him a update on trying to get sponsors for me and I took that idea on board plus I thought that I was a good idea to do that.My third and final bulk cycle starts on Monday plus having two cheat meals a week this time around and double peanut butter on my rice cakes and toast plus having jam on my toast has plus can't remember the last time around that I had jam on my toast also my order from Eat me will be coming on Monday :pray: .Eats for today are

Breakfast One cup of oats with two eggs,banana,two tsp of flax seed,one cup of yoghurt,multi

Morning tea 500ml of milk,creatine and handful of raisons

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,handful of low fat ham

Afternoon tea two rice cakes topped with one table spoon of peanut butter,two table spoons of tuna,one apple

Tea chicken with one cup of brown and two cups of peas,milk

[Gym rat]

Quads am and sh bam pm

Leg extensions 1x15 59kg, 3x10 15second rest,9 15 second rest,6 100kg,107kg,114kg

Smith machine squats 3x10 15 second rest,9 15 second rest,6 120kg,130kg,140kg

Power bag walking lunges 3x15 25kg power bag for the three sets

Leg press 3x10 15 second rest,9 15 second rest,6 6pps,7pps,8pps

BB squats FST-7 7x15 80kg for the seven working sets

Today was the first day of my last bulk cycle including doing rest and pause training heavy as well.I feel some good pumps coming it was hard but fun plus I had ACDC turned up nice a loud on my Ipod to keep me in the zone.It felt strange having jam on my toast for the first time in age plus I can't recall when I was the last time that I had jam on my toast.The way that I am going use this last bulk cycle is I am going to make the most of eating normal before June 10th comes around or what I like to call it the start of the main event cutting full time.Looking forward to doing my first ever body combat class in 11 years the last time I combat was early 02 can't recall which month that was.It will be like stepping back in time.Eats for today are

Breakfast one cup of oats with two eggs,one banana,two tsp of flax seed,one cup of yoghurt,multi,two olive caps,two toast topped with lots of peanut butter and jam

Pre training 500ml of milk,creatine and raisons

Lunch one cup of brown rice topped with two cups of mixed veggies,one cup of beans,185g of tuna

Two rice cakes topped with two table spoons of peanut butter,two table spoons of tuna,1 apple

Tea Large salmon sushi

Before bed Protein shake mixed with milk,two olive oil caps

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x10,9,6 70kg,80kg,84kg 15 seconds total 25 reps each set

Flat bench fly's 3x10,9,6 24kg's,28kg's,30kg's 15 second rest total 25 reps each set

Flat db bench press 3x10.9,6 38kg's,40kg's,42kg's 15 second rest between sets toatal 25 reps each set

Flat bench cable fly's FST-7 7x15 60pps for the seven working sets

Calf press 3x10,9 5pps,6pps,7pps, 15 second rest between sets total 25 reps each set

Standing calf raise 3x10,9,6 225,240,255 15 second rest between sets total 25 reps each set

Had a good train this morning also did my first ever body combat class since early January of 02 and I thought I did well for the first time in ages by doing lots of left and right jabs,left and right hooks etc the old DOMS kicked in later on also I am bit sore in the quads from yesterday as well and it was fun walking up the stairs to studio one at my gym and thank god for hand rails.Got email from the manger of the gym saying no they cant sponsor but it said good luck oh well I tryed there must be someone other who is willing to sponsor a good looking film star.Thinking of using Eat me as a sponsor plus I can test there new products before they come out and loads of the stuff as well which I will mention some other time.Eats for today are

Breakfast One cup of oats with two eggs,two tsp of flax seed,one cup of yoghurt,banana,two toast topped with lots of peanut butter and jam,protein shake with two olive oil caps,multi

Pre training handful of raisons,500ml of milk,creatine

Post training protein shake with two table spoons of dextrose

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna

Afternoon tea two rice cakes topped with 2 table spoons of peanut butter,two table spoons of tuna,one apple

Tea veggie pasta and steak

Before bed protein shake with 250 ml of milk,two olive oil caps,posing practise