Gymrat's journey to the bodybuilding stage

[Gym rat]

Had a good fasted cardio which was walking Single hill road which took me near the look out.While I was out next time around when I am out and walking where there isn't any street lights I be best to wear my yellow vest which is the vest for when I am out biking so traffic can see me.Plan for the last fasted cardio before I fly to Aucks for my comp there is push myself to the limted big time that would also included when I am doing Sh'bam and combat as well.Got some good feed back about my posing when I went to posing practise everything else is sweet just have to work on a few small things then I will be sweet as.Will be getting progres pics done tomorwo and I figured at this stage since I am two weeks out from the Pan Pacific show be best to keep them private.For the week leading up to the show for when I do bike to the gym I will bike at normal pace and for when I arrive in Auckland will walk at leasury pace while I am carbing up.

[Gym rat]

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

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

reverse peck deck 5x5 90,90,90,90,90 pounds

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

triceps cable pushdown 5x5 95,95,95,95,95 pounds

triceps overhead cable extensions 5x5 170,170,170,170,170 pounds

eight minutes on cross trainer fat burn

Before I trained met with my trainer and got my measurements  taken will post them up later on in the week when I have more time.Cracked a funny joke to my trainer which been finding it strange being in the 80's and my mind at times has been thinking something is not right shouldn't we be in the 90's not 80's weight wise and WTF which my trainer thought was funny*ROFL*. also got weighed as well which is 84.7kg and 5% body fat two weeks out from the Pans.Got progress pics done with my phone but will keep them for private use only like showing my mates and co workers instead.Thought about using spray tan thought will use dream tan instead bought a tub of dream tan from ASN after the gym.

[Michael Knight]

Got progress pics done with my phone but will keep them for private use only like showing my mates and co workers instead.

Good thinking, there might be people you are competing against that read your journal.

 

Way to go on getting to 5% bodyfat. You might just get pretty close to the 0.0% Flex Wheeler was before the 1993 Mr Olympia, as measured by Jim Quinn and witnessed by Billy Smith.

 

[Gym rat]

Lat pulldown 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

10:40 combat

Had a good train this morning despite only getting seven and hours sleep last night was busy asking my trainer about questions for my carb plan which I got and I am looking forward to having more carbs in me.When I was done training today I thought that's what I dont have in my three day break from cutting any good fats so I sent a text to my trainer and asked what are some good nuts for me to have.When i got up this morning I was thinking if I do get some progress pics done the week before the Dunedin I am going to keep them private and just show to people that I know like my mates co workers etc.Speaking of which one my co workers at work mention to me that I have lost lots of weight and they are going to come and watch me at the Dunedin show .I have officaly started counting down the days until I will be able to start having carbs in me sweet

[Gym rat]

Had a good fasted walk this morning up Single Hill and walked to near the look out before turning back which took me 40 minutes to do only saw one person when I was coming back.Told one of my friends in the States that I have got 5% body fat and they were like only crap.Had a good posing practise at the gym this morning when I was done.Notice in my bag that I forgot to bring my shorts for work with me.Had to rush home from the gym and have quick shower also was going to buy a nice thank you card for Jo but that can wait another time.Five more fasted cardios to go or 200 minutes of fasted cardio to go bring it on.Because of me forgeting to put my shorts for work in my bag I will blame the diet for that.Hope to have a better sh bam class tonight unlike compare to Monday night when the class started ten minutes late due to problems with the sound system oh well plus I was tempeted to do balance which was on at the same time.

[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 pounds

Reverse pec deck 5x5 90,90,90,90,110 pounds

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

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

Cross trainer eight minutes fat burn

45 minutes posing practise

Had a good train this morning and I was going hard which took me 52 minutes to train and eight minutes cardio.Had a talk to one of the trainers and told him that I am two weeks out from the Pan Pacific show also showed him my abs he was amazed and told him my weight.When I was done posing practise the fire alarm went so had to go out side.Thank god it was not raining second time this has happend since I have been preping for my comps.Had a couple of cases of bad luck today first case of bad luck which was when I turned my light in my bedroom after breakfast my light blows on me bugger thought at trip to the wareshouse after the gym was a good idea more bad luck today which was when I went to cycle world to get a new yellow vest to replace the one that I had the back refecoral light falls bugger so had to get a new one and hope I don't have any more bad luck between and August 17th fingers crossed and pray

[Gym rat]

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

Seated one arm cable row 5x5 63kg,63kg,63kg,63kg,63kg

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

 

I was going to add my stats  that I got done on Monday on second thought I best not to add them to my journal just incase if there is anyone who will be in my class at the Pan Pacfic champs reading my journal.or any Pt's of clients who are competing in my class since I am two weeks out this Saturday.Bought myself a small note book to put my training into for the week leading up to the Pan Pacific champs.For my small cardios that I have been doing after my weights on Monday and Thursday.I am going to bring them  to Thursday and Friday of next week.Had lots of engergy today at work unlike comapre to yesterday where my engergy levels felt flat and feeling pissed off for no reason must been the diet oh well.Had a much better day today which was good.

[Gym rat]

Cardio was good this morning it was a bit windy when I was out for my walk and getting near the lookout for Single hill.Saw a couple of people when I was coming back down the hill.While I was out I was thinking when I have to spend long time frames of doing cardio in the gym on the week of the show and hope there is something good on Sky sport while I am doing cardio like the Ashes or what ever that may be.Been getting cravings for carbs of any type like sushi,subway etc and when I do I just think of next Friday when I am carbing up in Auckland which isn't to far away.Last night added my training that I have to do for the week of the show including my long sessons of cardio after training which will get shorter as I get closer to the show.Had a good posing practise after doing Body balance.Got four more classes to go at  the gym which are two sh'bam one combat and one balance before having normal Monday and Wednesday night which will be nice for a change and mor time to do my washing as well instead of doing washing on Thursday and Friday which I have been doing which is the only time  of the week that I have time for.

[Gym rat]

Had a good walk this morning  before going to posing  practise a few hours  went to posing practise which was good.When I was coming back from posing practise I deciaded to pull the plug on the Dunedin NABBA show do to personal reasons.After my comp in Aucks I am going start bulking again and doing FST-7 training which I am starting to miss.Will become a member of  NABBA/WFF when I go to weigh in next Friday night.I don't care if I am leting my co workers down about not doing the Dunedin show.I rather do my comps outside Dunedin instead like in Aucks plus I dont give a stuff it is Dunedin lost.

[Michael Knight]

Had a good walk this morning  before going to posing  practise a few hours  went to posing practise which was good.When I was coming back from posing practise I deciaded to pull the plug on the Dunedin NABBA show do to personal reasons.After my comp in Aucks I am going start bulking again and doing FST-7 training which I am starting to miss.Will become a member of  NABBA/WFF when I go to weigh in next Friday night.I don't care if I am leting my co workers down about not doing the Dunedin show.I rather do my comps outside Dunedin instead like in Aucks plus I dont give a stuff it is Dunedin lost.

Oh my *shok*

 

[Pseudonym]

Heheh... sounds like that diet is making you grumpy, Gymrat! Oh well, not long to go now.

[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 pounds

Reverse pec deck 5x5 90,90,90,110,110 pounds

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

Triceps cable pushdown 5x5 95,95,95,95,95 pounds

45 minutes posing practise

My trainer was sorry to hear that I am not doing the Dunedin show plus my trainer thought  that was fair since the diet was doing my head in as well and my trainer asked me what are your plans for after Auckland.I said I am going start bulking again and train for a NABBA/WFF show in the new year not to sure which one that will be but I will cross that path when I do.I will be getting a bulking meal plan from my trainer  when I get back from Auckland but I have to pay for that.Told two of my co workers at work today that I am not doing the Dunedin show plus they thought that fair and told them that the diet was making me grumpy and I needed to go back to having a normal life for a while which will be nice for a change plus having more carbs and good fats in me etc so I can be normal again.When I do go back to training five times a week I figured that I am going to ease back into things for the first week but I am going ask my trainer about to see if that is a good way to go.I was thinking about for next week instead of doing 75 minutes posing practise when I am done on the week of the show I am going to alternate by doing two 45 minute complsary days  on Monday and Thursday also two 45 minute sessions on my routine on Tuesday and Wednesday after I am doing training and cardio which would be a better option

[Gym rat]

assisted chin ups 5x5 15,15,15,15,15 

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

Back extenstions with DB  5x5 40kg,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

Before I went to the gym I text my trainer and asked about what is the best way to go about post comp training and eating.My trainer give me two options which take break or dealod. While I was training asked about  doing high reps with modrate to light weights which was fine by trainer.Before easy back into heavy training the week after doing light to modrate training.Did half of combat this morning before pulling the plug since I was getting bored of doing combat.When after my show I am going to eat clean again by having the foods that I have been missings like brown rice,sushi,bentos etc and having a cheat meal in the middle of the week.Was going to have a cheat meal at the Warriors game next Sunday and thought today since I am coming of a show I be best to post phone my cheat to Wednesday instead with out the risk of putting on to much body fat right away which isnt a good thing

[Gym rat]

Had a good fasted cardio this morning was out for 45 minutes while I was out for my walk.I thought I am going to have normal Wednesday night for a change plus it will be my first normal Wednesday night in ages.Felt a bit grumpy when I got home from work yesterday must have been having low engery level and thought long until I start to carb up which will nice to have more engery in me.Started to think about what I else I am going to do when I am in Aucks after my comp like Sky tower,Warriors next Sunday sweet,Wolfs gym,tour of Eden Park again and Newmarket.My other friends that I have in Aucks will problely be amazed about how much weight that I have lost since I started to cut for the Pan's only ten days to go sweet until operation NABBA/WFF Pan pacific champs.Posing went well this morning as well.

[Pseudonym]

Gym rat wrote:

Breaking News Gym Rat is a member of NABBA/WFF

Last night i filled out the membership form for NABBA/WFF and will be sending it off to Chch today including paying for my membership today.Looking forward to getting my membership card in the mail .I image that NABBA/WFF will be very horned to have a good looking film star as one of there members.Being a part of NABBA/WFF getting to know lots of world class athlets like the Orton brothers,Lisa Bailey,Mark Anderson etc which I hope to meet at the Pan Pacific show next Staurday and from what I make of the videos that I have watched of Mark Anderson looks a down to earth guy

I've just moved this into your log, Gymrat. As exciting as it is, we probably don't need a new topic for it.

[Gym rat]

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

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

Single arm cable 5x5 40,40,40,40,40 pounds

Reverse pec deck 5x5 90,90,90,110,110

Triceps cable pushdown 5x5 95,95,95,95,95

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

Bike for ten minutes level 5

45 minutes

Had a good train this morning also today notice that my engery levels were better today unlike like compare to last Thursday since I am getting closer to carbing up in three days time on Monday.Started to look at the option of getting waxed instead of using Nads what I was going to use which made me think when I was younger when I shaved my head which didn't work well.Thought I be best to get my body waxed instead of using Nads..Last night made up my list of food that I have to buy for my comp.Wont go into to much deatail about it has some foods which I am looking forward to having like rice cakes for examaple which I have not had thoses in ages which was when I was bulking before I had to start cutting

[Michael Knight]

 

[Gym rat]

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

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

Back extension 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

ten minutes cardio on bike

Over slept by a hour and forgot to set the arlam on my phone and looked at the clock on my phone thought shit I better get up.rushed around like crazy including when making breakfast as well.Had a good train this morning and good ten minutes cardio was going to 45 minutes posing practise and thought I will post phone it to Saturday after balance.Got waxed for the first time which was not painful it took two hours rushed from the beauty place to work and thought hope I am not the crap with my my boss and said to my boss I got waxed which was fine.Plan for comp week is will be getting up at six each day including week day's as well and wont be checking my emails etc until later on in the day when I get home from work.Been keeping a eye on the long range forcast for Auckland when I arrve there including good weather for comp day as well with rain at night the same as last year when I attended last years Pan Pacific show

[Gym rat]

Had a good fasted cardio this morning while I was out for my walk I got a major craving for pasta and that would be any type of pasta that is might do that when I ease back into normal eating.Feeling good about next Satuday and looking forward to it.One more posing practise to go to on Sunday morning.Monday I will be on the home starit to Satuday plus having a normal Monday night which will be very nice for a change just a sign of things to come with off season not to far way as well.A few things that I have notice is since this is my first year of competing is one not to concerate on doing three shows  which can be a tough thing to do.Not to get up at half past five which can take it's toll on me later on in the day and make me feel grumpy like hell and last have Ipod fully charged when doing fasted cardio.

[Gym rat]

Had a good fasted cardio this morning and was out for just under 55 minutes walked up to the  the Single hill look out .But it was a bit windy figured that the wind was blowing 30 KPH made things a bit slow going in places but it wasn't to bad for the walk down.When I was  walking back down single hill I thought next Sunday I will be able to have a nice normal Sunday which will be very nice for a change instead of getting up at six to do fasted cardio which I didn't mind doing.Was talking to member at gym while I was waiting for posing practise to start this morning.One thing about this is it a  good learning experinces finding what dose work and what dosen't.Found out on AucklandNZ.com that there is a Korean Restaurant on Lorne st and looking forward to having a binhap which I have not since sometime in May and looking at the nice healthy food options that have lots of meat  and veggies yum.

[Pseudonym]

Hahah! Planning your post-competition meals already? Yep, that's the mark of a true bodybuilder!

Hang in there, Gym rat. Not long now.

[Gym rat]

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

50 minutes on bike level 5 30km

45 minutes posing practise

Had a good train this morning  and while I was on the bike for 50 minutes it remind of when I use to go for  long bike rides on  my cycle.Got to watch some of the cricket between England and Aussie not to sure which day it was.When I was watching the food truck last night while I was doing the dishes there was a item on about Thai food and thought just one of the many lovley foods that I will be able to enjoy during offseson and maybe when I am up in Aucks that's if I am near a Thai cafe my mouth was just drolling  when I saw diffrent Thai dishes on on the Food truck.Been having a look to see what food options are for me after I have a train at a Wolfs gym next Monday morning it wont be Nandos plus starting to get bord of chicken since I am have been having it lots for the past ten weeks probley will have Subway not to sure at this stage what that will be.Started carbing up today plus my body is loving that I can have extra carbs and thinking carbs where have you been plus happy joy more carbs sweet and thank god.Six days to go until show time lets get ready to rumbel  on Saturday

[Michael Knight]

6 day carb up? One of the longer carb ups I've heard of. Is this your trainers advice?

[Gym rat]

Seated chest press 1x15 63kg,5x5 123kg,123kg,123kg,123kg,123kg

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

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

40 minutes on bike level 5 including 5 minute warm down as well

45 minutes working on posing routine

Had a good train this morning also a good 40 minutes cardio as well on the bike for the last two cardios that I will be doing before flying up Aucks on Friday morning  will be doing treadmill and cross trainer.Happy with that the way that things are going with Wednesday being three days out.One thing that I have enjoyed this week is looking at all the diffrent options that I have to chose from  after my comp on Saturday and have already got my post comp meal  planed which is a nice salmon sushi with rice.Thinking of having steak as well for one of my meals when I am in Aucks but trying to find a good steak house with a good price range and not to expensive.Did nice  compo for my last meal of the day yesterday which  was roasted 200g kumara with mashed poateo both mashed together which tasted  very nice.For the rest of the week I can have three coffees a day which will be nice for a change.

6 day carb up? One of the longer carb ups I've heard of. Is this your trainers advice?

Yes it is from my trainer advice

 

[Gym rat]

Single arm cable lateral raise 5x5 21,21,21,21,21

Reverse pec deck 5x5 90,90,90,110,110,

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

Assisted dips 5x5 15,15,15,15,15 pounds 

cardio cross trainer 30 minutes plus the five minute warm down

45 minutes on routine for comp

Today was my first train at the gym on Wednesday and it felt nice training on Wednesday compare to the other times leading up to my comp.One of the people that I know who works at my asked are you looking forward to bulking I said yep and few of my co workers have asked me that as well with the same answer.Was going to bring a cold coffee with me to the gym  and thought bugger it will buy a long black before training and imaged that the cold coffee would taste like crap.Was going to update my jouranl after the gym until I notice that my front tyre on my bike was down oh well plus had no I idea on how that happend so I had go the bike shop to get it replaced cost me ten dollars to get it done and only 48 dollars on bike repairs.plus making a payment for a new bag of whey from Eat me..A few of my co workers wished me luck.They asked me will you bring any trophys back hope to that's the plan if not just happy to be there since I have been busting my ass in the gym including the hard yards for cardio as well.One more cardio to go in Dunedin after my 40 minutes circuit train plus 20 minutes cardio as well and 45 minutes posing practise just mostly the complusary poses.Will be competing again in the new year since I loved every minute of it like learning what works and what dosen't like having veggies in my diet when cutting full time so I dont run into medical problems etc.