Gymrat's journey to the bodybuilding stage

[Gym rat]

Back am ,sh'bam pm

Chin ups 3x12 body weight

One arm DB row 3x10 15 second rest,9,15 second rest,6 38kg,40kg,46kg total 25 reps each set

Bent over BB row 3x 10 15 second rest,9 15 second rest,6 100kg,110kg,115kg total 25 reps each set

Single arm Iso lateral row 3x10,15 second rest,9 15 second rest,6 total 25 reps each set 55kg,,65kg,75kg

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

45 minutes posing pratcise

For this cycle of rest and pause training I thought I will take a break from doing back extensions plus I was getting bored them as well and I will do five exersises for back this time around instead of doing 6 what I normaly do.Had a good train this morning.When I was arriving at the gym I saw my coach leaving and asked him rest and pause 10,9 and 6 reps .My coach told me it overloads the muscle and asked if every thing is good and I said expect for when I did quads on Monday plus my quads were pumped as and thinking ZIMMER FRAME PLEASE.Eats for today are

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

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

Post training protein shake with two table spoons of dextrose

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

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

Tea pizza,left over chicken and ice cream cheat meals

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

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 1x15 3x10.15 seconds.9,15 seconds,6 60kg,70kg,80kg total 25 reps

Db lateral raise 3x10 15 seconds,9 15 seconds,6 14kg's,16kg's,18kg's 25 reps each set

DB front raise 3x10 15 seconds,9 15 seconds,6 16kg's,18kg's,20kg's 25 reps total

Reverse Pec deck 3x10 15 seconds,9 15 seconds,6 60.70,90 pounds 25 reps total

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

Lying hamstring curls 3x10 15 seconds,9 15 seconds,6 59kg,66kg,73kg 25 reps total

Seated leg curls curls 3x10,15 seconds,9 15 seconds,6 59kg,66kg,73kg

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

Had a good train this morning plus I got a blood good dam pump in my hamstrings also had to use half reps in the last part of each and I used a phrase which I picked on Monday when I was watching a BB movation video on youtube cant recall the name of the video off hand I like the phrase of kill me baby plus there was lots of grunting as well.Had a chat to coach about me getting on stage in Sh bam last night.I thought it was a good way for me to getting being used to being in front of people plus I had images of the judges and the crowd watching me on stage hope I can do that some more between now and then which would be a good way to help with my prep.I also talked to one of my work mates about that as well I left the gym on a big high and thinking roll on August 17th :twisted: .When I was leaving the gym I had thought plus something tells me I am going to be a shocker at work on Friday after training arms rest and pause heavy hope I dont drop anything on me fingers crossed :pray: .Eats for today are

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

Pre training handful of rasions,creatine and 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 cups of beans,185g of tuna

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

Tea Korean dish binap

Before bed protein shake with one cup of milk,two olive oil caps,posing practise

[Gym rat]

Arms today

Reverse curl 3x10 15 seconds,9 15 seconds,6 30kg,35kg,38kg

Overhead cable curls 3x10 15 seconds,915 seconds,6 40pps,45pps,50pps

Biceps cable curls 3x10 15 seconds,9 15 seconds,6 120,130,140 in pounds

Db hammer curls FST-7 7x15 28kgs for the seven working sets

Triceps cable push downs 3x10 15 seconds,9 15 seconds,6 70,90,95 in pounds

Triceps overhead cable extensions 3x10 15 seconds,9 15 seconds,6 130,140,150 in pounds

Dips 3x15 body weight

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

Had a good train this morning and over the moon about me being a sponsored athlete from Eat me and my phone has been going hot flat with text messages from people that I know after I told them the news about me getting sponsorship from eat me which I hope it will be a sign of things to come from other sponsors that I have contact like Les Mills NZ also thinking of contacting the Mad Butcher as well see if they can take me on board as a sponsored athlete :pray: .Did 45 minutes posing when I was done training also I got some more pointers from my coach who was close by while he was talking some of the other trainers at my.Today when I got up I notice on my phone it is a month today until I start cutting full time which is getting closer all the time.I was thinking today since this is my last bulk cycle and for second cheat meal which will be BURGER KING and I am going splash out on Burger king and the other my coach was tell me what he has for a cheat meal which is extra large meat lovers pizza from Pizza Hut I thought nice I might have to try that sometime as cheat meal.Looking forward to doing body balance on Saturday plus it will be nice to losein any type muscle that I have after the first week of heavy rest and pause training.Eats for today are

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

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

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 mixed veggies,185g of tuna

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

tea stuffed pasta with tomato based pasta sauce,milk

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

[Gym rat]

Body balance today also it was a team teach as well with two instructors teaching 10 am body balance also did some of the new body balance CD which will be coming out soon not to sure when that will be.Did 45 minutes posing afterwords.Went to Burger King for my second cheat meal this week was planing on having whopper meal deal until I notice coupon deal for this month and thought might as well make the most of while I can this month before I start cutting full time.Still finding it out to bealive that I am sponsored athlete from Eat me supplements.Got some more text message and emails from people that I know saying that's awesome.Eats for today are

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

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

Lunch 1xchicken Grabbea,1 creamy mayo cheese burger,2 small fries,1 small diet coke,sundae

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

Tea basmati rice with two cups of peas,185g of tuna,

Before bed protein shake ,250ml of milk,2 olive oil caps,posing practise

[Gym rat]

Rest day today

Just had a nice lazy Sunday but had to go the pet shop to get more food for my cat.Wrote in my food log my cheat meals that I had from my last two bulk cycles including my cheat meal that I had on Wednesday night which was meat lovers pizza.Thinking of having something else to have with my cheat meal on Wednesday night not to sure what that will be something to pounder between now a Wednesday.Thought about using the Mad Butcher as sponsor until I notice on there web site that one has to write to them when asking for sponsorship instead of email thought nah thinking of contacting bodybuilding bikinis as sponsor and one other NZ based Bodybuilding clothing firm but will have to go through the thread on Bodybuilding clothing hear in NZ to get some ideas on who to contact.I hope to hear back from Les Mills NZ after I contact them on Thursday to see if they can take me on board as a sponsored athlete I could see myself looking very cool in Les Mills clothing.Eats for today are

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

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 two table spoons of peanut butter,two table spoons of tuna,one apple

Tea chicken breast with one cup of brown rice,two cups of mixed veggies

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

[Gym rat]

Quads am and 6:50 Sh'bam

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

Smith machine squats 3x10 15 seconds,9 15 seconds,6

Power bag walking lunges 3x15 with 25kg power bag

Leg press 3x10 15 seconds,9 15 seconds,6 6pps,7pps,8pps

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

Had a good train this morning also a chat to my coach plus my coach thought that was awesome about me getting sponsorship from Eat me Supplements also me asking around for diffrent bodybuilding clothing or supplement firms like EAT me etc.When I was biking home from Sh'bam a thought crossed my mind which since now a sponsored athlete from Eat me I am going to ask Eat me to see if they can send some bourchers to me so I can market there products at work and haven't asked yet to see if I can get VIP treatment at work now since I am a sponsored athlete hope the answer to that will be yes :pray: also did 45 minutes posing practise after I was done training and 45 minutes posing before sh bam as well. .Eats for today are

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

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

Post training Protein shake two table spoons of dextrose

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

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

Tea large salmon sushi

Before bed protein shake with 250ml of milk and two olive oil caps

[Gym rat]

Chest,calves and 10:40 body combat

Smith machine incline press 1x15 60kg, 3x10 15 seconds,9 15 seconds,6 70kg,80lg,90kg

Flat bench flys' 3x10 15 seconds,9 15 seconds,6 24kg,28kg,30kg's

Seated chest press 3x10 15 seconds,9 15 seconds,9 15 seconds,6 100kg,113kg,120kg

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

Calves press 3x10 15 seconds,9 15 seconds,6 5pps,6pps,7pps

Standing calves raise 3x10 15 seconds,9 15 seconds,6 225,255,270 pounds

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

Had a good hard train this morning before doing 10:40 Body combat and I was the only guy in the class and rest all hot chicks which made me feel a bit :shifty: didn't drink much water during combat since I was full of water after I was done training chest and calves.Notice today doing rest and pause on the smith machine for incline press was a bit quicker for racking it compare to when I am doing rest and pause incline with DB's and the same for seated chest press.Was looking at the Warriors draw and notice that there game against the Panthers in on August 16 gutted oh well got plan B lined up which will be just has good when I go to Eden Park to watch Auckland play Harbour the day after the comp.Had a pit of peve last night when I got home from the gym last night which I notice broken glass in the blue bin and note from the DCC saying don't put broken glass in the blue bin and which I didn't I was not pleased :x .Eats for today are

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

Pre training handful of raisons,creatine and 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,two table spoons of tuna,one apple

Tea lamb,carrots,spuds and milk

Before bed protein shake with two olive oil caps posing practise

[Gym rat]

Back am,sh bam pm

Chin ups 3x12 body weight

Bent over BB row 3x10 15 seconds,9 15 seconds,6 100kg,110kg,118kg 25 reps

One arm DB row 3x10 15 seconds,9 15 seconds 6 40kg,44kg,46kg

25 reps total

Single arm iso lateral row 3x10 15 seconds,9 15 seconds,6 55kg,65kg,80kg 25 reps total

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

Had a good hard train this morning and sweat was pouring off me from the start of the work out right to the end also sweat was going into my eyes as well including going on to the gym floor as well.Before I did 45 minutes posing after when I was done training I had a bit of a question of queary about next Saturday being workshop at my gym when the new music comes out for all the group fitness classes that my gym has.I asked my coach about what would be a good option given that body balance is at 11:10 and Sh bam is at 1:10 in between I will wait for sh bam plus I will be doing a double next Saturday plus it will be open day as well sweet.Did half the new Sh bam Cd tonight and loved it plus it was awesome looking forward to doing the rest next Saturday \:D/ which will mean that I will have move my second cheat meal for week three to my afternoon tea and figure between 11:10 body balance and 1:10 sh bam will be a HPLC bar.Got my Eat me supplement t shirts in the mail this morning just as I was heading out the door which was well timed I thought.Eats for today are

Breakfast One cup of oats two eggs,one banana,two tsp of flax seed,two toast with peanut butter and jam,protein shake and multi

Pre training handful of raisons,creatine,500 ml 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

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

Tea meat lovers pizza,600ml coke zero and moro bar

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

[Gym rat]

Shoulders and hamstrings

Iso hammer shoulder press 1x15 30kg 3x10 15 seconds,9 15 seconds,6 60kg,70kg,80kg total 25 reps

Db lateral raise 3x10 15 seconds,9 15 seconds.6 14kg's,16kg's,18kg's total 25 reps

Db front raise 3x10 15 seconds,9 15 seconds,6 14kg's16kg's,22kg's total 25 reps

Revers pec deck 3x10 15 seconds,9 15 seconds 6 70,90,100 in pounds total 25 reps each set

Lying hamstring curls 3x10 15 seconds,9 15 seconds,6 59kg,69kg,73kg 25 reps total each set

Seated leg curls 3x10 15 seconds,9,15 seconds 6 59kg,69kg,73kg 25 reps total

Had good train this morning despite leaving my Ipod at home which had a minor problem could figure why what the problem was so I had a to use the stop watch on my phone to keep track of my rest time in between sets also the music was good at the gym as well which help lots as well which kept me in the zone :twisted:.Back to my Ipod when I got home from work it was fine which is good for when I smash arms :twisted: .Ordered myself a Eat me Shaker and used my discount code as well.Eats for today are

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

Pre training 500ml of milk creatine,handful of rasions

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 peanut butter,two table spoons of tuna,one apple

Tea Bin hap Korean

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

[Gym rat]

Arms today

Reverse curls 3x10 15 seconds,9 15 seconds,6 30kg,35kg,38kg total 25 reps each set

Over head cable curls 3x10 15 seconds,9 15 seconds,6 40,45,50 in pounds total 25 reps each set

Biceps cable curls 3x10 15 seconds,9 15 seconds,6 120,130,150 in pounds 25 reps total each set

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

Triceps cable push downs 3x10 15 seconds,9 15 seconds,6 80,90,95 25 reps total each set

Triceps overhead cable extensions with straight bar 3x10 15 seconds,9 15 seconds,6 130,140,150 in pounds total 25 reps each set

Dips 3x15 body weight

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

Got to the gym at 8:40 this morning plus I had to take a longer way to the gym this morning because the city is putting in new pips in one of the streets in the area that I live in Dunedin.Before I went to the gym I use of the samaples of curse that I used when I got my T shirts in the mail from Eat me on Wednesday which give me a huge buzz before I hit the gym.Happy where things are at being three months out from the Pan's in Aucks.Plus I was thinking today this time in three months I will be at the show.Posing is going plus getting a few tips as well when I coach see me posing in the circuit room also do the three group fitness classes that I am doing helps as well.Have got to visit to burger king before taking a good long break from Burger King for a while which brings me to eats for today are

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

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

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 peanut butter,one table spoon of tuna one apple

Tea stuffed pasta with chicken mixed in with a tomato based pasta sauce

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

[AZIDE]

.

[Leeroid]

":d9uf0s75]so was the eatme sponsorship 2 tshirts + free samples + a discount code?

When will it be my turn?

[nzmusclemonster]

Must be time for some more progress pics gym rat

[Gym rat]

Body balance today had a good class this morning also I got some feed back from the instructor who was taking body balance saying that I am improving which I thought good and I am improving with each Body Balance that I go to each Saturday.Had a quick chat to my trainer before I went to body balance saying that I will be getting my new diet soon plus it will be top secret and not say a word what will be in my diet but will tell you guys about my training and general life's issues etc.Did 45 minutes posing after words which went well.Went to burger king after words to have my fourth cheat meal in my last bulk cycle.Progress pics will be coming this time around not to sure when I will be seeing my trainer

":23u8r0nm]so was the eatme sponsorship 2 tshirts + free samples + a discount code?

Yes the Eat me Sponsorship was free samples,discount code two t shirts speaking of Eat Me got a email from Eat me saying that my 600 ml shaker is on it's way.Eats for today are

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

Pre training handful of raisons,500ml of milk creatine

Lunch two small fries with whopper,BK chicken large coke zero

Afternoon tea two rice cakes topped with two table spoons of peanut butter,hadful of low fat ham one apple

Tea basmati rice chicken and peas

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

[Gym rat]

Rest day today

Went to the Nuggets game which they won 95 to 66 against Southland and that was there seventh win on the trot.Manged to get my photo taken with Nuggets Cheerleaders as well also I was wearing my Eat me Supplements T shirt as well which I thought was a good way to market Eat me Supplements.Didn't do any posing practise last night felt dam tired plus and no engery in the tank as well.Eats for today are

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

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

Lunch Chicken bento

Afternoon tea Protein bar

Tea Soup of some sort don't know the name and salad

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

[Gym rat]

Quads am and Sh bam pm

Leg extensions 1x15 59kg 3x10 15 seconds,9 15 seconds,6 100kg,113kg,120kg

total 25 reps each set

Smith machine squats 3x10 15 seconds,9 15 seconds,6 130kg,140kg,150kg

total 25 reps each set

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

Leg press 3x10 15 seconds 9 15 seconds 6 7pps,8pps,9pps

Smith machine squats 120kg for the seven working sets

Did 45 minutes posing afterwords which went well hard to belive only 12 weeks to go until I step on stage for the first time and looking forward to it as well.Plus a few people at my gym have mention to me that I am looking sharp 12 weeks which well help later on down the road like when I am three weeks out.I am booked to see my trainer next Wednesday plus I will be getting a my new program also new diet as well and I have been wondering what my new diet will look like which brings me to eats for today are

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

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 peanut butter,two table spoons of tuna apple

Tea large salmon sushi

Before bed protein shake with two olive oil caps and 250 ml of milk

[rapz]

bro thats awesome bout the sponsorship, whatever it was, i would be thankful :nod:

whens the comp mate? sorry you probably mentioned it early on in your diary i just cant be fudged scrolling through pages, i remeber seeing your last pics awhile back, time for some more eh? :grin:

[Gym rat]

Chest,calfs and Body Combat

Smith machine incline press 1x15 60kg,3x10 15 seconds,9 15 seconds,6 80kg,85kg,90kg total 25 reps each set

Flat bench fly's 3x10 15 seconds,9 15 seconds 6 26kg's,28kg's,32kg's total 25 reps each set

Seated chest press 3x10 15 seconds,9 15 seconds,6 107kg,115kg,122kg total 25 reps each set

Pec deck FST-7 7x15 52kg for the seven working sets

Calf press 3x10 15 seconds ,9 15 seconds,6 5pps,6pps,7pps total 25 reps each set

Standing calf raise 3x10 15 seconds,9 15 seconds,6 225,240,255 in pounds 25 reps each set

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

Had a good train this morning despite getting 6 and half hours sleep last but it effect me later in the way when I was work which made me feel a bit moody also my right calf was tight as well plus I was limping around at work and I looked like some old dude lost there zimmer frame also when walking down the stairs it hurt like hell and later when I went into Gardens New world to get my food after having tea at my dad's house my pulled right calf was fine which is good news.Early on today when I was reading my journal on my phone and notice Rapz comment saying that's awesome about the sponsorship and thought I should email Eat me and thank them for giving me sponsorship.Speaking of sponsorship I heard back from Bodybuilding biknis and they only sponsor athletes at the start of the year and thought that is good to know for next year

bro thats awesome bout the sponsorship, whatever it was, i would be thankful :nod:

Thanks bro

whens the comp mate? sorry you probably mentioned it early on in your diary i just cant be fudged scrolling through pages, i remeber seeing your last pics awhile back, time for some more eh? :grin:

My comp is on August 17 th the NABBA/WFF Pan Pacific champs which is 84 days and counting this coming Saturday or 12 weeks away.Eats for today are

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

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 cups of mixed veggies,one cup of beans,185g of tuna

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

Tea rice,yams,lean mince and pumpkin soup

Protein shake with 250ml of milk two olive oil caps

[Gym rat]

Back am,Sh bam pm

Chin ups 3x12 body weight

Bent over BB 3x10 15 seconds,9 15 seconds,6 100kg,110kg,118kg 25 reps total each set

One arm DB row 3x10 15 seconds,9 15 seconds,6 40kg 44kg,46kg 25 reps total each set

Single arm Iso lateral row 3x10 15 seconds,9 15 seconds,6 65kg,70kg,75kg 25 reps total each set

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

45 minutes posing practise

Had a good train this morning also my right calf is better today as well plus figured it was something minor thank good plus walking down the stairs at work also including at the gym this morning for going up the stairs for 5am Sh'bam no pain which I thought was good news.Got a bit wet biking to the gym this morning also the same for when I had to go back to the gym for Sh bam after work had a good class looking forward to doing the new body balance CD and the same for Sh 'bam on Saturday which will mean a early night for me on Friday night.I was thinking today starting on Monday will be 11 weeks to go plus those 11 weeks will be fun,exciting and crazy times ahead plus it will be a good mission for me double :twisted: :twisted:

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

Meal two handful of raisons,500ml of milk,creatine

Meal three Protein shake with two table spoons of dextrose

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

Meal five two rice cakes topped with two table spoons of tuna,two table spoons of peanut butter one apple

Meal six cheat meal Hawaiian Pizza ,600ml of coke zero and Moro bar

Meal seven Protein shake with 250 ml of milk,two olive oil caps

Posing practise

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 1x15 30kg,3x10 15 seconds,9 15 seconds,65kg,70kg,80kg 25 reps total each set

Db lateral raise 3x10 15 seconds,9 15 seconds 6 14kg's,16kg's,18kg's

Db front raise 3x10 15 seconds,9 15 seconds 6 14kg's,18kg's,22kg's

Reverse pec deck 3x10 15 seconds,9 15 seconds 6 60,80,100 pounds total 25 reps each set

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

Lying hamstring curls 3x10 15 seconds,9 15 seconds,6 59kg,66kg,73kg 25 reps total each set

Seated leg curls 3x10 15 seconds,9 15 seconds,6 59kg,66kg,73kg

Single leg hamstring curl FST-7 7x15 70 pounds for the seven working sets

45 minutes posing

Had a good train today feeling good 12 weeks out this coming Saturday and I have notice since I am having two cheat meals a week on Wednesday and Saturday and making the most of it while I can planing on splashing out on Burger King for my afternoon tea after workshop at my gym not to sure at this stage what I will be having something pounder between at Saturday afternoon will go for anything.Posing is going good and started to think of some good pharses that I will use when I started cutting full time and I will post them up when I do think of them not to sure at this stage what they are.Eats for today are

Meal one one cup of oats with two egg,two tsp of flax seed,one banana,one cup of yoghurt,two toast with lots of peanut butter,jam,protein shake with two olive oil caps,multi

Meal two Handful of raisons,500ml of milk,creatine

Meal three Protein shake with two table spoons of dextrose

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

Meal five two rice cakes topped with two table spoons of tuna,two table spoons of peanut butter,one apple

Meal six Big bowl of pasta with chicken,two cups of peas

Meal seven Protein shake with 250ml of milk,two olive oil caps and posing practise

[Gym rat]

Arms today

Reverse curls 3x10 15 seconds,9 15 seconds,6 30kg,35kg,38kg 25 reps total each set

Biceps cable curls 3x10 15 seconds,9 15 seconds 130,140,150 in pounds 25 reps total each set

Bicep overhead cable curls 3x10 15 seconds,9 15 seconds,6 40pps,50pps,60pps 25 reps total each set

DB hammer curls FST-7 7x15 30kg's for the seven working sets

Triceps cable push down 3x10 15 seconds,9 15 seconds,6 80,95,101 in pounds 25 reps total each set

Triceps overhead cable extensions 3x10 15 seconds,9 15 seconds,6 130,140,150 in pounds 25 reps total each set

Dips 3x15 body weight

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

Training was good this morning.While I was doing biceps cable curls for rest and pause last set I had to say to trainer with there client I am about use both of them shortly for overhead bicep cable curls.Also my trainer notice me posing in the circuit room and I asked did you get my text what I sent you on Saturday about asking one of my friends in Auckland to help me back stage at the Pan pacific show.Thought about asking on hear thought instead I sent a text to Jo Stewart asking to see if Jo or her partner can help me back stage at the Pan Pacific show and I got a text back saying yes and when I was biking home from work I thought I will be in very good hands back stage also I will learn lots as well.Bought myself new sunnies today which I will be wearing when I go to the realease of Sh bam 12 so I will look very 8) plus I might get checked out by lots of hotties :shifty:

Eats for today are

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

Meal two 500ml of milk creatine,handful of raisons

Meal three protein shake with two table spoons of dextrose

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

Meal five two rice cakes topped with two table spoons of peanut butter,two table spoons of tuna,one apple

Meal six big bowl of pasta with two cups of mixed veggies,one cup of peas,chicken

Meal seven protein shake with two olive oil caps,250ml of milk posing practise

[Pseudonym]

I will be getting my new diet soon plus it will be top secret and not say a word what will be in my diet

Ooh, exciting!

You should try and take some pics before you start the new diet. That way, you'll be able to see your progress on it.

[Gym rat]

Today I went to work shop at my and Body balance 61 and Sh bam 12 which is the new cd which comes out every three months by Les Mills and there were some good tracks on both also good numbers as well.Was planing on working on my routine for my comp in Aucks until I notice in my bum bag that I left my Ipod at home :doh: and thought oh well I just sat on one of the bikes and watched some golf on Sky.Mental note to self bring I pod to the gym.Had a protein bar for lunch was feeling very hungry after Sh'bam which was at 1:10 .My body and mind was thinking burger king hear I come

I will be getting my new diet soon plus it will be top secret and not say a word what will be in my diet

Ooh, exciting!

You should try and take some pics before you start the new diet. That way, you'll be able to see your progress on it.

Yes pics will be taken on Wednesday when I do see my trainer and also getting my new diet which I am excited about including my new program to get me in top shape for the stage.Started to think of two phrase that I will use when I do start doing early morning cardio when I do start cutting full time which is it is time to kill the fat Gym Rat style :evil: and the other one it is time feel the burn in my ass which made me thinking I best not yell that if I walk past any hotties when I am out power walking or I might feel a bit :shifty: like if it is like at 5am or what ever time my trainer will get me doing early morning cardio which brings me to eats for today are

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

Meal two handful of raisons,500ml of milk creatine

Meal three protein bar

Meal four two BK chicken,2 small fires and large coke zero

Meal five steak with basmati rice with two cups of peas and one cup of peas

Meal six protein shake and posing practise

[Gym rat]

Rest day today just had a nice lazy Sunday on the sofa and spent the time watching the 10 th anniversery of Smackdown and Kai Green overkill both on DVD.Monday will be the start of my last week of bulking and two more cheat meals for a while and hard to belive that there is 11 weeks to go until I hit the stage.Posing is good and well the same for working on my routine as well not long to go until I get my new diet and be wondering at times what I will be eating also what my new program will look like as well :think: .One more week of rest and pause training which is going good.Eats for today are

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

Meal two handful of raisons,500ml of milk,creatine

Meal three One cup of brown rice with two cups of mixed veggies,one cup of beans,180g of low fat ham

Meal four two rice cakes topped with two table spoons of peanut butter,two table spoons of tuna,one apple

Meal five one cup of brown rice with two cups mixed veggies,one cup of peas

Meal six protein shake with 250ml of milk with two olive oil caps

Posing practise

[Gym rat]

Quads am sh'bam pm

Leg extensions 1x15 59kg 3x10 15 seconds,9 15 seconds,6 100kg,113kg,120kg

total 25 reps each set

Smith machine squats 3x10 15 seconds,9 15 seconds 6 130kg,140kg,150kg 25 reps each set

Power bag walking lunges 3x15 with a 25kg power bag for the seven working sets

Leg press 3x10 15 seconds,9 15 seconds,6 6pps,7pps,9ppss

Smith machine squats FST-7 7x15 120kg for the seven working sets

45 minutes posing practice

Had a good train this morning and I chat to my trainer as well who was passing though the Olympic gym at my gym and told him that I workshop was awesome on Saturday also my trainer has got me going deep now for smith machine squats and I will be thinking hello zimmer frame .When I was leaving the gym left a message in the suggestion box saying that the new Sh 'bam and body balance CD is awesome was planing on doing that on Saturday when I was leaving the gym but the suggestion box was being used for something else.Posing went well after I was done training will be doing more posing before sh'bam also today is the last time that I will be able to have sushi for tea which brings me to eats for today

Meal One one cup of oats with two eggs,one banana,tsp of flax seed,one cup of yogurt,two toast with peanut butter and jam,protein shake,multi

Meal two handful of raisins,500ml of milk,creatine

Meal three Protein shake with two table spoons of dextrose

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

Meal five two rice cakes topped with two table spoons of peanut butter,two table spoons of tuna,one apple

Meal six large sushi

Meal seven Protein shake with 250ml of milk