Gymrat's journey to the bodybuilding stage

[Gym rat]

Smith machine incline press 1x15 60kg,5x5 90kg,90kg,90kg,90kg,90kg

Smith machine bench press 5x5 95kg,95kg,95kg,95kg,95kg

Db lateral raise 5x5 22kg's,22kg's,22kg's,22kg's,22kg's

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

Triceps push down 5x5 95,95,95,95,95 pounds

Triceps overhead cable extenions 5x5 170,170,170,170,170 pounds

45 minutes posing practise

Had a good train this morning saw my trainer  had a talk to him also I showed my plan for when I do start to three full body sessions,75 minutes posing practise on Monday,Tuesday ,Wednesday including when I carb up closer to the show which be for Christchurch and the Pan pacific show.While I was at work today.Figured I will use that  plan for the week leading up to the Nabba South islands as well.Found out which venue in Dunedin will be hosting the Nabba South islands  Dunedin collage of education  convente for me which means I dont have all that far to travel  which is good news since I live in North Dunedin.Weight is down 87kg.Since I am four weeks out from Christchurch thinking of getting my weight down to early 80's not to sure what that will be any where between 80 and 82 around that area.Looking forward to having a train at Wolfs gym on the Monday after the Pan Pacific then doing body balance in the  afternoon  at 4 am and I was thinking today that will be a first for me on my trips to Auckland by going to two gyms in one day
 

[Gym rat]

Chin ups 5x5

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

Back extensions with db 5x5 40kg,40kg,40kg,40kg,40kg

Hack squats 5x5 160kg,160kg,160kg,170kg,170kg

Lying leg curls 5x5 73kg,73kg,73kg,73kg,73kg

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

10:40 combat

Had a good train this morning while I was training I notice a out of order sigin on the leg press and thought guess doing leg press is out so I thought of doing hack squats instead.Before I did combat watched a couple of people that I know at my train before heading studio one.It was a bit a strugle walking up the stairs but later on in the day just about needed a zimmer frame to help me walking around work also I was thinking this would be the first time ever that I have experinced DOMS  since I have started to cutt fulltime.I image I will have later on when I full body/high reps leading up to my show.

[Gym rat]

My fasted walk was good this morning but I had to cut in short because there was some black ice after a lady who I saw  told me it was a bit icy I thought I be best to turn around and I had to take my time walking down Single hill road and came close a couple of times to sliping over and was out for 40 minutes  five minutes more then I am suspose to part of the reason to that was the roads were bit icy.Had a good 75 minutes posing and over heard the PT manger at my gym speaking to some year 12 students from Owaka about bread etc and I had a image of me going into any Subway after my comp in Aucks and having a nice footlong Tuna sub on any type of bread that I feel like at the time also including the other food that I am looking forward to having like Nandos hear me cockal gym rat style lol.Used the foam roller before doing Sh'bam at after I was feeling a bit tight in my quads and hamstring.I am looking forward to having a nice normal Sunday after my comps in Christchurch and Auckland.Will be upping the fasted cardio to 40 minutes when I am two weeks out.

[Gym rat]

Smith machine incline press 1x15 60kg,5x5 100kg,100kg,100kg,100kg,100kg

Smith machine bench press 5x5 110kg,110kg,110kg,100kg,110kg

Db lateral raise 5x5 22kg's.22kg's,22kg's,20kg's,20kg's

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

Dips 5x5

Triceps overhead cable extensions 5x5 170,170,170,170,170

Had a good train this morning and when I was doing db lateral raises with the 22's notice that my form was starting to slip so I dropped it down to the 20's for  the last two sets.Was planing on doing 45 minutes posing practise but had a minor medical problem so I took a rain check plus it freaked me out when it happend..When I got home I sent a urgent email to my trainer and asked for adjustment  to my top secret diet.After today minor medical problem I thought be best to write out  new list of healthy food also food that I like also food that is high in fiber that I am going to have during my three day break from my diet that I am going to have after  the Pan pacific champs not to sure what that will be something for me to think about.

[maccaz]

what was the minor medical problem GR?

[Michael Knight]

 

what was the minor medical problem GR?

Change to high fibre foods would suggest constipation?

[Gym rat]

Chin ups 5x5 

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

Back extensions with db 5x5 40kg,40kg,40kg,40kg,40kg

Hack squats 5x5 170kg,170kg170kg,170kg,170kg

Lying hamstring curls 5x5 73kg,73kg,73kg,73kg,73kg

Leg extensions 5x5 122kg,122kg's,122kg,122kg,122kg

45 minutes posing practise

Had a good train this morning didn't get to the gym until close to 9 because of the frost.When I got near the gym.I notice that the car park over the road from the gym looked a bit frost and thought I be best to lock up my bike else where to be on the safe side.Talked to my trainer about my minor medical problem that I had yesterday which has happend to my trainer a few times as well before my trainer had to see another cilent.Today when I was at work for my new list of foods that I will be having during my three day break. from my diet after the Pan Pacific I am going to have one cheat meal which will be when I go to the Warriors game and for the rest will be clean foods also full of fiber as well after yesterday.

what was the minor medical problem GR? The minor medical problem was  anal fissures

 

[Gym rat]

This morning I got a text from my trainer saying that he has left Les Mills.Which left  me thinking what should I do now since my trainer has left and thought bugger and other various thoughts as well.I contaced one of the other trainers at my gym to see  if they can help coach me.The good news is I have got one of the trainers at Les Mills to help coach  me which is good news.I am booked in to see them on Tuesday at 10.Was planing on going for a fasted walk before breakfast but took a rain check on that stupid frost also I had to take a rain check on balance instead will be doing going to the gym this afternoon to 45 minutes posing practise and combat at 4

[Gym rat]

Went into town after lunch to pick up a couple of items like Nads which I will be using to get my body hair removed when it comes to that time.Plan for three weeks out for my comp in Christchurch is go hard out and order my trunks as well and I will be using black trunks which will be more suited for me because of me having black hair.I forgot to mention yesterday when I see my new trainer on Tuesday at ten my first seassion will be free sweet.Spent last night sending emails to my old trainer to my new trainer didn't get out for my walks this weekend stupid crapy cold weather and frost as well.

[Gym rat]

Seated chest press 1x15 63kg,,5x5 122kg,122kg,122kg,122kg,122kg

Pec deck 5x5 80kg,80kg,80kg,80kg,80kg

Single arm cable lateral raise 5x5 30,30,30,30,30

reverse pec deck 5x5 110,110,110,110,110 pounds

Triceps cable push downs 5x5 95,95,95,95,95 pounds

Assisted dips 5x5 40,40,40,40,40 pounds

45 minutes posing practise 

Had a good train this morning  also today was the first day of using machines only since I am three weeks out.Was planing on doing triceps over head cable extensions  but the cable cross overs were being used so I opted for assited dips instead..Bought myself a new charger for my Ipod after the  changer that I have now was getting a bit old and thought it was time for a upgrade also thinking  of doing 75 minutes posing practise  when I am done training between now and my comps..When i see my new trainer tomorwo I wonder if there will be any changes to  my diet etc also will be getting my body fat checked to see where I am at now..Had a good Sh bam class when I had to go back to the gym later on.

[Gym rat]

Asstisted chin ups 5x5 15,15,15,15,15 pounds

Standing one arm cable row 5x5 120,120,120,120,120

Back extensions with DB 5x5 40kg,40kg,40kg,40kg,40kg

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

Standing leg curl 5x5 100,100,100,100,100 pounds

Leg extenstions 5x5 122kg,122kg,122kg,122kg,122kg

10:40 combat

Had a good train this morning before meeting with my new trainer we mostly went over skin fold which came 6.5 % body fat and 87kg  not 86 kg what I mention on Monday also I asked any changes for my diet at this stage.Have to start going to posing practise each Sunday which is being held the Dunedin collage of education gym dance hall plus it will be a good for me to get more stage ready for my comp in Aucks  and the Dunedin show three weeks after.The plan for my fasted cardio is now since I am not doing the Christchurch classic now do 35 minutes fasted cardio for but when I am two weeks out  from the Pan Pacific champs will be up to 40 minutes also will be making changes that I orginaly had put in my phone like carbing up the 8th and 9th of August I will have to delate them off my phone and cancel my leave for Chch at work.

[Michael Knight]

Getting lean gym rat.

 

Do you think you will be able to achieve 0.0% bodyfat like the legendary Flex Wheeler did prior to the 1993 Mr Olympia, as witnessed by Billy Smith and Jim Quinn?

[Gym rat]

Had  a awesome fasted cardio this moprning before breakfast and thought the weather was perfect as well unlike compare to last Wednesday when I had to cut short my fasted cardio because the frost including some icy spots as well .Saw one person out who was out for there run.Before I went out the door I sent a text to my trainer saying that I  have pulled the plug on doing the Christchurch classic.Which my trainer thought that was a fair call plus it gives me more time to prep for the Pan Pacific champs like going to posing practise on Sunday morning and my fasted cardios etc.I emailed one of friends in the states and told him that I haved pulled the pullg  on doing the August 10th comp in Christchurch my friend in the states thought I was very inspering and foucs as well.When I was biking to the gym I was thinking I made the right move by pulling the plug on Christchurch plus that way I will have more money for food etc when I am Aucks plus the other stuff that I have got planned for after the Pan Pacific champs like Warriors,Sky tower etc.

Getting lean gym rat.

 

Do you think you will be able to achieve 0.0% bodyfat like the legendary Flex Wheeler did prior to the 1993 Mr Olympia, as witnessed by Billy Smith and Jim Quinn?

No I was thinking about that after I read your comment and thinking if I did get down to zero body fat just like what Flex Wheeler did at the 93 Mr Olympia  and I know the answer to that would be I would have to up my cardio big time and being on fat burners which I am not  a fan of .

[jimmybro1]

 

 

Getting lean gym rat.

 

Do you think you will be able to achieve 0.0% bodyfat like the legendary Flex Wheeler did prior to the 1993 Mr Olympia, as witnessed by Billy Smith and Jim Quinn?

No I was thinking about that after I read your comment and thinking if I did get down to zero body fat just like what Flex Wheeler did at the 93 Mr Olympia  and I know the answer to that would be I would have to up my cardio big time and being on fat burners which I am not  a fan of .

LOL

[Gym rat]

Seated chest press 1x15 63kg,5x5 122kg,122kg,122kg,122kg,122kg

Pec deck 5x5 80kg,80kg,80kg,80kg,80kg

Single arm cable lateral raise 5x5 30,30,30,30,30 pounds

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

Triceps cable push down 5x5 95,95,95,95,95 pounds

Triceps over head cable extenions 5x5 170,170,170,170 pounds

eight minutes on the cross trainer fat burn 8 eight minutes

45 minutes posing practise

Before I went out the door  this morning I sent a text  to my trainer asking about when should I up my fasted cardio from 35 minutes to 40 minutes and starting Wednesday I will doing 40 minutes of fasted cardio which I am looking to doing plus I am starting to find the 35 minutes what I am doing just now easy..Today is one more month until I will be able to eat anything that I want for three days like subway speaking of which when I had to go back to the gym last night for sh 'bam there was car parked for the road from the gym with Subway on it and I had vesion of me having a nice foot long tuna sub on wheat  with all the nice yummy veggies on it.Was planing on doing  eight minutes sprits on the rower I thought  flag it I will go hard  on the cross trainer for eight minutes in fat burn mode instead.

[Gym rat]

Lat pull down to the front 5x5 84kg,84kg,84kg,84kg,84kg

Seated one arm cable row 5x5 56kg,56kg,56kg,56kg,56kg

Back extensions with db 5x5 40kg,40kg,40kg,40kg,40kg

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

Standing leg curl 5x5 100,100,100,100,100 pounds

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

cross trainer 8 minutes fat burn

45 minutes posing practise

Had  a good train this morning asked my trainer about if I should be taking more supplements  as a get closer  to my comps also asked about any ideas or suggetions that my trainer and I said come to think of it I will just leave it  as it is plus it will be cheaper for me with out the risk of putting a big hole in my wallet.Hope to make it Balance on Saturday that's if is not frosty if not combat later on in the day.Have to order my trunks this weekend and spend my entry form off to Auckland for the Pan's this week

[Gym rat]

Had a nice 37 minute walk this morning was planing on 35 minutes fasted cardio and figured it would be a good way to build for Wednesday when I have to started doing 40 minutes of fasted cardio.Manged to make it to balance this morning which was good unlike compare to last Saturday when I had to take a rain check on balance and do combat.Did 45 minutes posing practise after words which went well.Looking forward to doing posing practise on Sunday morning the Dunedin  at the collage of education

[Gym rat]

Had a nice 37 minute walk this morning was planing on 35 minutes fasted cardio and figured it would be a good way to build for Wednesday when I have to started doing 40 minutes of fasted cardio.Manged to make it to balance this morning which was good unlike compare to last Saturday when I had to take a rain check on balance and do combat.Did 45 minutes posing practise after words which went well.Looking forward to doing posing practise on Sunday morning the Dunedin  at the collage of education

[Gym rat]

When I was out for my fasted cardio this morning and when I got up to half hour.I thought stuff waiting until Wednesday for upping my cardio from 35 minutes to 40 minutes.Did 40 minutes which was easy for me.Few hours later went to posing practise at the collage of education got to meet a few other members from my gym after seeing them when I have been at the gym,Got a few tips as the session went along from the more experince people like what I was doing wrong.Heard that there will be a photo shoot in between the pre judging  and the night show for when I do the NABBA South islands not to sure of the cost off hand.When I was biking home from posing practise I wondered if there is any videos on youtube or articles about carbing up when traveling if not I will have to ask my trainer about that to see what the best way to go about that but I am going to ask about  that when it gets closer to the time like when I am week out from game day.

[Gym rat]

Seated chest press 1x15 66kg,5x5 122kg,122kg,122kg,122kg,122kg

Pec deck 5x5 80kg,80kg,80kg,80kg,80kg

Single arm cable lateral raise 5x5 30,30,30,30,30

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

Triceps cable push down 5x5 95,95,95,95,95 pounds

Triceps over head cable extensions 5x5 170,170,170,170,170

8 minutes on the rower

45 minutes posing practise

Had a good train this morning and three weeks to go until I step on stage.Yesterday afternoon I finaly got around to putting ACDC live at River Plate on my Ipod  which means now I have all 19 ACDC albums on my pod.Last Night I ordered  my trunks and few minutes ago I got a phone call from bodybuilding bikins saying that my trunks will be coming in the mail in ten days time not to sure if that it ten working days or ten normal days.When I got up this morning I notice that I was getting a bit low on my whey from Eat me and best to do that now rather then later on in the week also I was thinking of buying a small tub of whey from ASN because of the quake in Wellys  thought nah will order bag of cheeky Chochlate from Eat me instead of going to ASN.Will be getting progress pics done from my trainer when I go and see my trainer next Monday also this week will be posting my entry form and music to Transformation gym .The plan for this week will be to get the rest of my posing down flat tack or spot on in other words.Had crap day at work today when I arrived at work some dump arse puked all over one of the toilets in the mens and thought what a shit way to start Monday and droped the F bomb when I saw that.

[Gym rat]

Assisted chin ups 5x5 15,15,15,15,15 pounds

Seated one arm cable row 5x5 56kg,56kg,56kg,56kg,56kg

Back extensions with db 5x5 40kg,40kg,40kg,40kg,40kg

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

Standing leg curl 5x5 100,100,100,100,100 pounds

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

10:40 combat

When i was biking to the gym this morning I got stopped by the cops and thought oh crap what did I do wrong?They were checking to make sure peoples bikes were ok which was good news for me.Filled out my entry form last night for the Pan Pacific champs and iI wrote gym nation for your guys support in in my journey..Also wrote Gym Rat beside my real name thought about putting Gym nation hottest male member plus there wasn't enough space for that but might do that for when I fill out my entery form for the NABBA South islands,During the weekend I figured out how many minutes that I have left for my fasted cardio that I have for  the Pan Pacific champs which came to 360 minutes of fasted cardio and more fasted cardios as well plus I thought that's alot of major ass buring as well

[Gym rat]

Had a good fasted cardio this morning left my forgot to turn off my Ipod when I got back home after my 40 minute power walk.When I got to the gym notice that there wasn't much battery power left instead did 45 minutes  posing practise also forgot to bring my fish oil with me oh well guess I will have to stop off at New world to pick up a small jar of fish oil to bring with me to work.Will be getting my carb up plan from my trainer on Monday after early today text my trainer and asked about my carb plan and including what the best option to go about carbing up when I am flying up to Aucks on the 16th of August and I wonder what will be in my carb up plan while I am holding water not dropping water which sounds risky

[Gym rat]

Seated chest press 1x15 66kg,5x5 122kg,122kg,122kg,122kg,122kg

Pec deck 5x5 80kg,80kg,80kg,80kg,80kg

Single arm cable lateral raise 5x5 35,35,35,35,35 pounds

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

Tricep cable push down 5x5 101,101,101,101,101 pounds

Triceps over head cable extensions 5x5 170,170,170,170,170 pounds

Cross trainer eight minutes fat burn

45 minutes posing practise

Got to the gym at 8:40 and posted my entry form off to Auckland for the Pan Pacific champs.Finaly discovered what the problem was on my Ipod and why it kept going flat on me after I charged well over night and still going flat me.It was the battery  which was getting weak,Thought it was time for new Ipod and bought a new 16gb Ipod which holds up 4000 songs .Will be getting my food log book from my orginal trainer and will be bring that with me when I see my new trainer on Monday.Speaking of which my trainer she emailed me some links on carbing up like Lane Nortan videos from bodybuilding.com.Started to watch them before I had to go out the door and will be watching  the rest of them

[Gym rat]

Assisted chin ups 5x5 15,15,15,15,15 pounds

Seated one arm cable row 5x5 56kg,56kg,56kg,56kg,56kg

Back extensions with db 5x5 40kg,40kg,40kg,40kg,40kg

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

Standing leg curl 5x5 100,100,100,100,100 pounds

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

45 minutes posing practise

Before I went to the gym this monring there was a package from NZ couriers with my name on it.I was a bit puzzled what it was so opened it any way and it was my posing trunks from BB bikinis  thought that was fast also thought I would be getting them sometime during next week.Was planing on getting a hair cut on the way to work today thought will get one after body balance on Saturday instead plus I will have more time.Had a good train  had a memeber walk in front of me a few times while I was doing posing practise in the circuit room and I was thinking could you please go around me for god shake and other words as well

[Gym rat]

Covered a fair bit ground when I was out for my fasted cardio this morning which was all up hill for  forty minutes by going up Single hill road.While I was out for my walk I was thinking which will help me lots when I am out walking the streets of Aucks after my comp.Had a good balance class also good 45 minutes posing practise.Had a case of bad luck when I was leaving the car park after picking a couple of items from countdown the seat of my bike becomes lose and tryed to fix it with no such luck and thought a trip to cycle world sounds like a good idea.Went in and showed them the problem and they give me a tempory seat for my bike and told me to come back on Sunday which I will have to after posing practise.Got myself a hair cut as well which I was in need of one.Got my shuttle booked for when I go to Aucks for the Pans plus my hoilday in Aucks after the pans.Figured out how many fasted cardios that I have to do for the Dunedin show when I get back from Auckland which six fasted cardios which will go by quick.