Gymrat's journey to the bodybuilding stage

[Gym rat]

Chest and calfs today

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

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

Seated chest press 3x10 15 seconds,9 15 seconds,6 107kg,113kg,120kg

Flat bench cable flys FST-7 7x15 60 pps 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 225,240,255 in pounds 25 reps total each set

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

Had good train this morning also was planing on doing 10:40 body combat as I normly would do on Tuesday since I had to walk to the gym from home because of the snow plus it was strange seeing snow in late May in Dunedin and thought body combat that can wait for me another time since I don't have my bike on me today and for this week I will be doing three group fitness classes this week which would be two sh bam and one body balance

on Saturday as would each Saturday.One more sleep until I get my new TOP diet and new program as well and guys please don't ask me what the the carb's,protein and fats ratio are in my new diet plus I don't want to get in the crap house with my trainer which would not be good.Which brings me to

eats for today are

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

Meal two handful of raisons,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 with two table spoons of peanut butter ,two table spoons of tuna left apple at home :doh:

Meal six Binhap Korean dish

Meal seven protein shake with 250ml of milk

[Wolffenbuttel]

photos pre diet

[Gym rat]

Back am and Sh bam pm

Chin ups 3x12 body weight

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

One arm DB row 3x10 15 seconds,9 15 seconds,6 44kg,46kg,50kg

Single arm iso lateral row 3x10 15 seconds,9 15 seconds 55kg,65kg,75kg

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

Before I trained I met with my trainer to get my body checked and measurements check as well plus my top secret diet as well.When I do start cutting full time I will be doing 5x5 training which I have not done before also it will be a good learning curve for me and also this week I can have lots of cheat meals.While I was training I thought stuff my normal lunch instead I will have Burger King for the rest of the week and pizza for tea plus coke zero and moro bar and for lunch on fish chip not to sure at this stage what will be for my afternoon tea cheat meal on Sunday will be something to think about between now and then.Got stats taken which are chest 38 inches, left and right arm 17.5 inches,quads 28 inches for left and right leg,wast 29 inches,calf 16 inches and for body fat 7.23%,weight 98kg overall I have put on 5kg of muscle in the last five months very happy about that.Progress pics will be coming each month now.Which brings me to eats for today are

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

Meal two apple and creatine

Meal three protein shake with two table spoons of dextrose

Meal four whooper meal deal with large diet coke

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

Meal six meat lovers pizza,600ml coke zero and moro bar

Meal seven protein shake with milk

[Gym rat]

Shoulders and hamstrings today

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

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

DB front raise 3x10 15 seconds,9 15 seconds,6 14kg's,16kg's,22kg's 25 reps total each set

Revers pec deck 3x10 15 seconds,9 15 seconds 6 70,80,100 in pounds 25 reps total each set

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

Lying hamstring curls 3x10 15 seconds,9 15 seconds 6 59kg,63kg,73kg 25 reps total each set

Seated leg curls 3x10 15 seconds,9 15 seconds,6 59kg,63kg,73kg

Standing single leg curl FST-7 7x15 70 pounds for the seven working sets

Had good train this morning also had chat to my trainer while I was in doing posing in front of the mirror and asked him diffrent questions about my top secret diet like when I am out also some good ways for like when I walk or bike past places like KFC etc when I am cutting etc also including like cooking programes on tv like Hells kitchen etc.Had to rush around like crazy after the gym like doing banking and paying for order whey from Eat me also including having Burger king for lunch thinking of having Nandos and bring that to work me since Nandos is close by where I work.Not to sure what I will have to take away probley my fave Nandos dish half chicken =P~ which brings me to eats for today are

Meal one 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,multi

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

Meal three Pro fit

Meal four double whopper meal deal with large coke zero

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

Meal six pizza and bowl of ice cream

[Gym rat]

Arms today

Reverse curls 3x10 15 seconds,9 15 seconds,6 30kg,35kg,40kg, 25 reps total each set

Overhead cable curls 3x10 15 seconds,9 15 seconds,6 45pps,50pps,60pps 25 reps each set

Bicep cable curls 3x10 15 seconds,9 15 seconds 6 130,140,160 pounds 25 reps each set

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

Triceps cable push downs 3x10 15 seconds,9 15 seconds,6 81,105,133 in pounds 25 reps total each set

triceps overhead cable extensions 3x10 15 seconds,9 15 seconds,6 130,140,160 in pounds 25 reps total each set

Dips 3x15 body weight

45 minutes posing

Today being the last day of doing rest and pause training before starting 5x5 training on Monday including when I start cutting full time or the main event in other words thought I go hard out and I did also did 45 minutes posing went well.Stopped off at Nanados on the way to work and asked for a half chicken with rice to take away.I was surprised how will Nandos is easy to transport in my saddle bags.I thought it would be messy which it wasn't but that's good to know for after my comps.Happy with things are going and when I got home from work I notice that the Eat me gods have been with my order of whey from them.Plus I will be able to have whey during the long week end which is good news and while I was at the gym I was thinking looking forward to starting my cutting diet on Monday which reminds me have to some shopping after balance including Burger king for lunch as well.Which brings me to eats for today are

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

Meal two handful of rasions,creatine and 500ml of milk

Meal three profit

Meal four half chicken with rice

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

Meal six meat lovers pizza with 600ml mountain dew and moro bar

Meal seven protein shake with 250ml of milk,posing practise

[Gym rat]

Body balance today had a good class also good 45 minutes posing as well which went well.Before I did do 45 minutes posing I sent a text to my trainer asking about if I have to come to the gym on Wednesday morning to do 45 minutes posing and working on my routine as well and the answer to that was yes also I thought that's good and I don't have to be board out of mine mind at home.Stopped by ASN to pick some more creatine after I notice that I was starting to get low on creatine.I have one more day of normal eating before I start cutting full time or the main event.Thinking of going out for lunch and having a cheat meal for my afternoon tea as well.Which brings me to eats for today are

Meal one 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,multi

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

Lunch double whopper meal deal,small onion rings large coke zero

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

tea fish n chip with orange mountian dew 600ml

before bed protein shake

[Gym rat]

Today was my last day of normal eating for a while went into to pick up some last minute items for when I do start cutting full time on Monday for ten week or what I like to call it the main event in other words.Was thinking of having a pie for lunch thought nah instead had Maca's .The next ten week should be a good mission for me and when I was out I thought I will have to be extra care full when I am out biking.Looking forward to doing my early cardio and hope it is not frosty or no black ice :pray: and fingers crossed as well including other limps.Eats for today are

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

Morning tea handful of raisons and creatine

Lunch Kiwi burger meal deal with large coke

Afternoon tea Moro bar

Tea last roast chicken meal for a while roast chicken,kumara and peas

Before bed protein shake and posing practise

[Gym rat]

Db incline press 1x15 22kg's,5x5 44kg's,44kg's,44kg's,44kg's,44kg's

Flat DB bench press 5x5 48kg's,48kg's,48kg's,48kg's,48kg's

Hammer shoulder press 5x5 85kg,85kg,85kg,85kg,85kg

Reverse peck deck 5x5 110,110,110,110,110 in pounds

Dips 5x5

Skull crushers 5x5 48kg,48kg,48kg,48kg,48kg

Today was the first day of doing 5x5 training and it went well also I will be training each muscle group twice a week which will be a good learning curve also exciting times a head for me as well.Made myself a countdown timer on time and date for the Christchurch classic including for the NABBA South islands in Dunedin as well only 67 days until I step on stage bring it on baby.When I was biking home from the gym I was thinking with my biking that I will help me get extra lean for my comps.

[Gym rat]

Chin ups 5x5

One arm DB row 5x5 60kg,60kg,60kg,60kg,60kg

Back extensions 5x5

Leg press 5x5 8pps,8pps,8pps,8pps,8pps

Leg extensions 5x5 122kg,122kg,122kg,122kg,122kg

Seated leg curls 5x5 100kg,100kg,100kg,100kg,100kg

Did 30 posing mostly working on my rountine before doing 10:40 combat also I did two laps of studio one as well during combat looking forward to doing fasted cardio at half past five in the morning which will one of many to come while I getting ready for my comps.When I was biking to the gym this morning I had a thought which was when I filling out my enter forms for my comps which was will put my real and and Gym Rat and NZBB's hottest male member and if I did that could get lots of female members in the crowd make them a bit:shifty: or me :shifty: after I am done on stage

[Gym rat]

Am cardio and sh bam pm

This morning I got up at 5:30 am to do my first ever fasted cardio before breakfast.It was bloody dam cold also it was -4 as well.While I was out doing early morning cardio .I thought of you guys who live the North island place like Auckland ,the Tron etc and thought it must be not so bad doing early morning cardio when one dose not half to put up with frost at half past five in the morning and it was bit frosty in place.Went the gym at 8:20 to work on my posing and my routine also I had to take my biking to the gym it was also very cold as well.But not so bad when I biking home from the gym after doing Sh'bam.

[Gym rat]

DB incline press 1x15 22kg's,5x5 44kg's,44kg's,44kg's,44kg's,44kg's

Flat DB bench press 5x5 48kg's,48kg's,48kg,48kg's,48kg's

Hammer shoulder press 5x5 85kg,85kg,85kg,85kg,85kg

Reverse Pec deck 5x5 110,110,110,110,110 in pounds

dips 5x5

Skull crushers 5x5 48kg,48kg,48kg,48kg,48kg

45 minutes posing

Had a good train this morning after sleeping like a log last and when 9:30 rolled around last my body and mind was thinking sleep just chilled in bed for half a hour before crashing out cold.Hopefuly it wont be frosty when I do my fasted cardio at half past five on Saturday and Sunday I hope.Wrote up some ideas for uniform ideas my comp and the team that my gym is sending for my comp in Christchurch wont say what the ideas are will keep that under raps until it becomes offical.

[Gym rat]

Chin ups 5x5

One arm DB row 5x5 60kg,60kg,60kg,600kg,60kg

Back extensions 5x5

Leg press 1x15 4pps,5x5 9pps,9pps,9pps,9pps,9pps

Seated leg curls 5x5 100kg,100kg,100kg,100kg,100kg

Leg extensions 5x5 122kg,122kg,122kg,122kg,122kg

Had good train this morning despite leaving my Ipod at home and when I was biking to the I thought I best to a warm up set for legs since next week I will eight weeks out and counting.When I started my top secret diet on I am amazed that I have lots of energy to help me work at my normal pace when I am at work and for biking home from work.Hope my energy will be like that as I get closer to the Christchurch Classic as week go by :pray: including fingers and limbs crossed

[Gym rat]

Had a good fasted cardio this morning also it was not frosty which was good news and this time around I had my phone on me so I could time myself by using the stop watch on my phone.Saw one person out when I was doing my fasted cardio which was the paper boy besides from that it was dead quiet at 5:40am.Had a good body balance class this morning also plus I thought the abs track easy hope that is of sigh of things to come.One thing I notice was when I was bulking the abs track was a bit hard since I had lots of food in me.Had a case of bad luck just I was going into countdown step in some dog crap so had to go to a excer loo to clean my left shoe off before going back to Countdown to pick something up.Bought myself a couple of CD's from Marbecs for seven dollars which were Mims Gult and club Bangers.

[Gym rat]

Had a good power walk this morning and there was no frost which was nice for a change.While I was out for my fasted cardio or fasted ass burn .I figured out on how many cardios that I have for my comps for Christchurch 21 fasted cardios,Auckland 24 and for the South islands 36 cardios.In the afternoon watched the replay of the first test between the All Blacks and France On Prime and overall I thought it was a bit average.

[jimmybro1]

What's your reasoning behind doing fasted cardio?

Noticing much body composition change?

[Gym rat]

Db incline press 1x15 24kg's,5x5 44kg's,44kg's,44kg's,44kg's,44kg's

Flat DB bench press 5x5 48kg's,48kg's,48kg's,48kg's,48kg's

Hammer shoulder press 5x5 85kg,85kg,85kg,85kg,85kg

Reverse pec deck 5x5 110,110,110,110,110 in pounds

Dips 5x5

Skull crushers 5x5 49kg,49kg,49kg,49kg,49kg

45 minutes posing

Before I had breakfast a weighed myself to see what my weight was guys you will be very amazed about this which I lost 3kg in the first week of cutting full time by going from 98kg to 95kg in a week.I had to do reweigh just to make sure and I was amazed and thought sweet I am off to a good start and go me.I text my trainer and my trainer thought that was awesome since I started to cut last Monday.My trainer check out my physique in the circuit room to see how things are going also notice a big difference from last Monday last things are starting to show like my lower back muscles etc.Also had a go at the one rep max challenge for bench press at my gym try ed 110kg but failed since I am cutting oh well and thought if I was bulking I would do good

What's your reasoning behind doing fasted cardio? The reason for me doing fasted cardio is it is good to start the day off and this what needs to be done during the day

Noticing much body composition change?

Yes my waste is getting small and things are starting to show like my quads and slowly getting a tear drop in my quads which develop as a get closer to my comp in Christchurch including for the Pan Pacific champs in Auckland also the same for the NABBA South islands in Dunedin

[Gym rat]

Chin ups 5x5

One arm DB row 5x5 60kg,60kg,60kg,60kg,60kg

Back extensions 5x5

Leg press 1x15 4pps,5x5 9pps9pps,9pps,9pps,9pps

Seated leg curls 5x5 100kg,100kg,100kg,100kg,100kg

Leg extensions 5x5 122kg,122kg,122kg,122kg122kg

30 minutes posing just working on my routine

10:40 body combat

Before I went to the gym sent a email to NABBA/WFF and asking about which bank to go for paying for my enter fee and when I got home from work there was email saying that my details have been forward on the Vice present about payment details.Talked to two females at my gym told them that I am doing three comps and they thought wow.Had a good combat class as well.Had a average ride from the gym to work as after going hard in combat which was good cardio.

[Gym rat]

Am fasted cardio and 75 minutes posing and PM Sh bam

Had a good power walk this morning and plus it was heaps better compare to last Wednesday when it was -4 at half past five.Had a chat to my trainer while was posing in the circuit room about waxing and when I get my trunks.When I do wax I will be using Nads which will be more cheaper then going to any of the beauty places in Dunedin which would be very expensive.While I was talking to my trainer my weight got checked which 93.5kg and I was amazed and thought sweet I am on track since I started to cut last Monday.Made my payment for the Pan Pacific show next up on the list for my comp in Aucks send the enter form in with my music and I heard back from NABBA Canterbury after I emailed them last night and I asked about how do I make payment for the Christchurch classic which is I pay on the day that's good to know.

[Gym rat]

Db incline press 1x15 22kg's,5x5 44kg's,44kg's,44kg's,44kg's,44kg's

Flat DB bench press 5x5 48kg's,48kg's,48kg's,48kg's,48kg's

Hammer shoulder press 5x5 85kg,85kg,85kg,85kg,85kg

Reverse pec deck 5x5 110,110,110,110 in pounds

Dips 5x5

Skull crushers 5x5 49kg,49kg,49kg,49kg,49kg,

45 minutes posing

Had a good train this morning also the 45 minutes posing went good.Had a brain fog moment while I was in New world picking up some items just about put a can of tuna in oil in basket that I was using and thought that's off seasons stuff not contest.Felt a bit tired after lunch when I had lunch work and felt like having a 30 minute power nap :shifty: .Took me 40 minutes to bike home from Work and figured that it would take me a bit longer to do when I start cutting full time compare to what it normaly dose which is 25 to 30 minutes depending on traffic

[Gym rat]

Chin up 5x5

One arm DB row 5x5 60kg,60kg,60kg60kg,60kg

Back extensions 5x5

Leg press 5x5 1x15 4pps,5x5 9pps,9pps,9pps,9pps,9pps

Seated leg curl 5x5 100kg,100kg,100kg,100kg,100kg

Leg extensions 5x5 122kg,122kg,122kg,122kg,122kg

45 minutes posing

Had a good train this morning and spent five minutes talking to a member about training and told him what shows that I am doing which was off putting while I was training.When I got up this morning I thought I will get up at 6am instead of getting up at 5:30 am for my walks on the weekend.Bought myself a copy of Wrestlemaina 29 on DVD was planing on it when I am up in Aucks for the Pan Pacific show and nah I will buy it Dunedin instead plus it was on sale at Jb'hi'fi down from 25 to 20 and thought sweet and saved five dollars as well.Slept like a log last night which helped my energy for today also a better ride home from work today.

[Gym rat]

Had a good fasted cardio this morning including a good Body balance class as well.While I was out for my fasted cardio a idea came to mind which was a move about my first bb comp at the NABBA Christchurch classic.Before I went out the door I wrote down some idea's like footage of pumping up back stage and my routine and any funny stuff as well including staring Gym Rat sponsored athlete from Eat me supplement.I am going to give the list of ideas to my trainer when I see him next or I see him walking past me.When I was out for my fasted walk I will be getting up at 6 instead of 5:30 which I learnt it took it's toll on my engery levels later on in the day like this past Wednesday when I was biking home from the gym after doing Sh bam where I felt pissed off for no reason at all or :x

[Gym rat]

Had a good fasted walk this morning in the rain had to put on Hurricanes rain parka before going for my fasted cardio.Happy with the way that things are going also keeping friends mine in the states update on my prep is going and hope to book in to see my trainer soon to get my body fat checked etc including new pics as well.This coming Saturday will be seven weeks until Christchurch and eight weeks until Auckland roll on week three of cutting full time.

[Gym rat]

DB incline press 1x15 22kg's,5x5 44kg's,44kg's,44kg's,44kg's,44kg's

Flat DB bench press 5x5 48kg's,48kg's,48kg's,48kg's,48kg's

Hammer shoulder press 5x5 85kg,85kg,85kg,85kg,85kg

Reverse peck deck 5x5 110,110,110,110,110 in pounds

Dips 5x5

Over head triceps cable extensions 5x5 170,170,170,170,170

45 minutes posing

Had good train this morning also booked in to see my trainer next Monday also I give my the list of ideas that I mention in my post and including staring NZBB's Gym Rat sponsored by Eat me Supplements also including the idea about bloopers or in other words a classic crack up.My trainer is going to speak to other team members about my awesome idea which came into my mind when I was out for my fasted walk on Saturday before breakfast and I will let you guys know.My weight is down to 92kg and I have lost 6kg since I have started to cut on Queens birthday.

[Gym rat]

DB incline press 1x15 22kg's,5x5 44kg's,44kg's,44kg's,44kg's,44kg's

Flat DB bench press 5x5 48kg's,48kg's,48kg's,48kg's,48kg's

Hammer shoulder press 5x5 85kg,85kg,85kg,85kg,85kg

Reverse peck deck 5x5 110,110,110,110,110 in pounds

Dips 5x5

Over head triceps cable extensions 5x5 170,170,170,170,170

45 minutes posing

Had good train this morning also booked in to see my trainer next Monday also I give my the list of ideas that I mention in my post and including staring NZBB's Gym Rat sponsored by Eat me Supplements also including the idea about bloopers or in other words a classic crack up.My trainer is going to speak to other team members about my awesome idea which came into my mind when I was out for my fasted walk on Saturday before breakfast and I will let you guys know.My weight is down to 92kg and I have lost 6kg since I have started to cut on Queens birthday.

[Gym rat]

Yesterday training was  

Chin ups 5x5

One arm DB row 5x5 60kg,60kg,60kg,60kg,60kg

Back extensions 5x5

Leg press 1x15 4pps,5x5 9pps,9pps,9pps,9pps,9pps

Seated leg curls 5x5 100kg,100kg,100kg,100kg,100kg

Leg extensions 5x5 122kg,122kg,122kg,122kg,122kg

10:40 body combat

Had a good train yesterday was planing on spending 30 minutes working on my rountine before 10:40 combat until my I pod went flat on me instead I just chilled for a bit.When i was biking home from the gym on Monday night after doing sh'bam I was amazed how quite the roads were and not much traffic on the roads because of rain including the roads out of Dunedin going north were closed because of the heavy .Had a good fasted cardio this morning.Yesterday I was thinking since I am half way through my third week of cutting full and I have notice my form on hammer shoulder press has been poor which made me think I might be better off replacing hammer shoulder press with DB lateral raise instead from hear on so I can get better range of moation,