Gymrat's journey to the bodybuilding stage

[Gym rat]

Pec deck 3x20 40kg,40kg,40kg

Seated one arm cable row 3x20 26kg,26kg,26kg,

Rear delt flys 3x20 50,50,50 pounds

triceps cable pushdown 3x20 45,45,45 pounds

leg extensions 3x20 66kg,66kg,66kg

Seated leg curls 3x20 66kg,66kg,66kg

25 minutes on bike

45 minutes posing practise

Today was my last train before my comp on Saturday and when I was leaving the gym and thinking of having pizza now for my post comp meal.Came across Eduardos pizza in Newmarket on menu maina.I was surprised it it still around after all these years and I can remeber going there a far bit years ago when I use to live in Auckland and I loved there pizza.Was going to have salmon sushi for my post comp meal thought naha will go to Eduardos pizza instead plus I havent been there in years.Hope to catch up with Moe when I arrive in Aucks hopefuly Moe will be at his shop.Sent a text to one of my co workers  while I was doing cardio after I was done training and said will be thinking of World Fitness on Saturday and thanks for your support while I have been puting the long hard yards in for my comp in Aucks.

[Pseudonym]

In case you're offline while you come up to Auckland, I thought I'd better say this now.

You've done really well to make it all the way to the comp, Gym Rat. Plenty of people don't last the distance, so a big congrats to you. The hard part is over now - just get up on stage and enjoy it!

Good luck!

[Gym rat]

Thanks very much Pesudo for the kind words yes I am planing on being online when I am in Auckland.Looking forward to having a few cheat meals on Sunday after I texted my trainer and asked about see if I can have a few cheat meals and my trainer said feel free but dont over do it.Thinking of having Burger King as well when I get back from the Warriors game on Sunday and cheat meal on Wednesday not to sure what that will be.Thought of few things for my offseson plan which is one get my body fat up to 12 or 13% 2 add more size ie 98 or 99kg and lastly cycly my training by doing rest and pause including normal training and adding FST-7 training in at some stage not sure when that will be.

[nate225]

It's your time bro - go get em! Will see you back stage and when I see you on stage I'll be sure to yell Gymrat baby!! *lol* 

Have a great time GR and congrats for sticking it out!

[Gym rat]

Just got back from weigh 35 minutes ago and weighed in at 84.2kg very happy with that.Had nice footlong rosted chicken sub for lunch when I arrived in Aucks and it tasted so good plus it sure beat the hell out of what I have been living on for the past 11 weeks.Got a spray on tan done before getting my food for the Pans from Ruby waxed.Thanks very much guys for your support and it means a lot to me.Been exchanging text messages with my co workers back in Dunedin and they have been telling me to give it heaps.Had a talk to Wendy Wiperia when I stopped by Evoulation was going to catch up with Moe but he had to go off and do something that's cool.Looking forward to meeting you Nate.Was shitting myself when  when I was standing near Kristian Bray at weigh in which I thought was cool.Saw Grant and Ses it was nice to see them.The plan for after the show is I am going to talk to one of the judges and ask them which areas I need to work and I hope to get good feed back from the Judges.It was to finaly meet Leanne Simays in person after I have been exchanging emails with her and and asking diffrent questions about the show.Wrote up my high rep training into my new log book when I was flying up going to email that to my trainer at some stage when I have time while I am up hear.

[Michael Knight]

Good luck tomorrow bibby. Own the stage, be confident and enjoy it.

[Gym rat]

Had a hard to sleep last night and I was like a kid on Xmas eve kept on checking the clock on my phone every now and then to see what the time was.When five came around thought bugger it will get up now instead of getting up at six.Had my comp breakfast wont say that just in case if anyone in my classe is reading this site while they are having there comp breakfast.When I was sleeping last night a last minute idea came to mind which was to wear sunnies when I am on stage today not to sure what time that will be.Forgot to mention yesterday when I went to weigh in got a Pan Pacific t shirt and a punch supplement  singlet as well.Thinking of buying a mass gainer  from Supplements NZ after my train at wolfs on Monday which will be a high rep quad train.When I was cutting  and on the home streach seeing members at work doing lunges or a at Les Mills Dunedin doing lunges thought I am looking forward to doing lunges since I love them.Saw a few people yesterday having pizza and thought that will be me soon after my comp will have a nice coke with my pizza as well yum.Cheers Michale Kight

[Gym rat]

Had a wicked time at the Pan Pacfic show came 5th in class happy with that.Got to meet Steve Ortan and got my photo taken with him as well which I thought was very cool. and the same for talking to Mark Anderson as well.Got some good feed back from him and the other athletes I looked good on stage.Got my photo taken by Lisa Menzies from Go figure when I was back stage after I was on stage.Texted my co workers  that I came 5th in my class  and they thought that was awsome.Before I went on stage got a second coat of spary tan put on.Caught up with Mike K and Oomps it was nice to see them.Spoke to the head judge after the show for some feed back and got told that I looked good on stage but looked flat  and need more size in my back.I know why I looked flat because I carbed up early and I look back to that text that I got back from Jo  to early to carb up on a Monday.I will know the next time around  to carb up when I am two days out from the show.Manged to score lots of Samaples of diffrent supplements like Horleys,Magum and mass nutration as well.Looking forward to having breakfast at the Lorone St cafe  walked by this morning when I was killing time before getting a taxi to the show and a look at the menue.Had a nice large seafood pizza from Edurwdos for my post comp meal with a coke.Forgot to meet Savage after the show it was nice to meet him.Looking forward to seeing the pics of me on Stage.Roll on next year for me loved every minute of my first year competing and  back to having a normal life again which is going to be nice for a change.Like a I will be able to go work functions with my co workers etc.I am going to keep this Journal going during off season and posting my eats.Like what I will be having for breakfast at Lorne St cafe and the Warriors.Notice on the Burger King website early today  when I was thinking about what to have when I get back from the Warriors game notice it is coupon month and thought problem solved for tea and Burger King hear I come after the Warriors game not to sure what I am going have from Burger King but it will be dam nice to have Burger King for the first time in ages and hope to get a good view of Aucks when I go up Sky Tower after breakfast before having a nice bento for lunch the getting the train out to Penrose.

[Hitro]

Well done GymRat. You should be pretty happy with that result. Looking forward to seeing the pics.

[Gym rat]

Slept like a log last night and plus it is very nice for a change to have normal Sunday for a change.Was very amazed how easy the spray on tan comes off in the shower after  getting my second coat put on yesterday at the show I thought I would have to spend a fair bit of time getting it off in the shower.Was going to have breakfast at the Lorne St cafe until I notice on the sigh it dosen't open until 8:30 oh well instead went to Mcdonalds for brekfast.Send a email last night to my grandparents etc told them that I came 5th in my class and they said well done.When I got up this morning I thought I did you guys very proud,my co workers proud speaking of which I wonder if I will get any VIP treament at work now and I did Les Mills Dunedin the home of Gym Rat baby proud as well.It was a good learning curve yesterday and being on minal water leading up to the show.Forgot to mention yesterday that I got checked out by a few female athletes at the show when I was back stage they must have knew that Gym Rat was doing the Pan Pacific show will add my eats later today when I get back the Warriors game.

[Leeroid]

Awesome stuff Gymrat, I'm very impressed that you stuck to it.

[AZIDE]

Awesome stuff Gymrat, I'm very impressed that you stuck to it.

this. nice one!

[Gym rat]

Today was the first day of normal eating and thought buger it I will eat what ever I want  and eat for today were 

Breakfast Big kiwi breakfast with a blue berry muffan

Morning tea at Sky tower also today was the Sky Towers 16th birthday small ice cream large hot chochlate,blue berry muffan

Lunch bento with green tea two small squid ring one fried rice ball and gree tea

Food at Warriors game was fish n chips,450 ml coke,chips,donuts water

Tea Double whopper  with large chips,small onions rings, 1L of trim milk

Had a good time today  bought myself some Warriors gears which are Warriors soxs,Warriors mask,track pants .Will be going back to eat clean again and one more cheat meal on Wednesday when I go out to Newmarket and Parnell as well not to sure what that will be kind of leaning towards a Kebab of some short.Ran into one of the helpers back stage at the Warriors game and a talk about the show yesterday and told him that I will be back next  year.A few of the things that I did was when it got hard going in my prep was watched a few Kai Greene vids on youtube and pumping Iron which kept me going 

 

Awesome stuff Gymrat, I'm very impressed that you stuck to it.

Cheers Leeroid  plus I dont give up when it get's tough going 

[HarryB]

Great effort and condition GYMRAT, well done mate!

[Hitro]

Are you in Auckland for few more days ratty? What're the plans for training?

[Gym rat]

Quads today

Leg press 3x20 4pps,4pps,4pps,

Body weight walking lunges 3x20

Leg extensions 3x20 150,150,150

Smith machine squats 3x20 100kg,100kg,100kg

It was very nice to be training quads after doing 5x5 training  while I was cutting full time since this my first week of get back to my old training split  and coming of my first comp will be doing high reps before going back to ten to 12 reps.I am going to see my trainer some time  when I get to Dunedin to have post comp breafing like carbing up to early.Had a awesome train at Wolfs one of the people who work there made coment  that I have a good size and told them I did my first show  and did well which I am very proud of that.Caught up with big Garth while I was waiting for Jo and bought bag Gaspari mass gainer  which I am looking forward to using .Weighed myself at Wolfs to see what my weight was after the show gone from 84.2kg to 88.6kg with carbs and water getting into the muscle.Did half a Body Balance class when I got back to the city.Saw where the Food truck TV series is filmed which I thought was cool while I was waiting for xtreame nutriotin to reopen bought NPC pants from there.Plan for Tuesday is train chest and calfs  modrate to light since I have not train calfs in two months.Was talking to Jo while I was out in Henderson and Jo thought me carbing up early would be right up there with guys like Jay,Phil Heath and Kai Greene etc .

Are you in Auckland for few more days ratty? What're the plans for training?

I am in Auckland until Thursday afternoon and that's when I have to fly back home and as for plans for training gose do high reps with modrate to light weights since I am coming off my first comp.One things that crossed my mind was when I was out for my fasted cardio was I wonder what my condation will look like?When I was looking at the pics of me from the show on Go figure I thought my condation looked great  Eats for today are

Breakfast oats with banana,rasberry,two pouched eggs,long black coffee protein shake,two fish oil,multi

Pre training creatine carbless bits

Post training protein shake

Lunch sushi  two fish oil

Afternoon tea two fish oil pud thai

Tea Kiwi Joker desert  with cookies and cream ice cream

Before bed protein shake

 

 

Great effort and condition GYMRAT, well done mate!

Cheers Harry and nice to see you back

[crazyfacials]

good stuff bro for actually doing what you said you would do , I for one need to take a chapter out of your book *good*

[Gym rat]

Chest and calfs today

Hammer bench press 3x20 50kg,50kg,50kg

Hammer incline press 3x20 50kg,50kg,50kg

Wide hammer chest press 3x20 50kg,50kg,50kg

Pec deck 3x20 50,50,50,50 pounds

Calf press 3x20 4pps,4pps,4pps

Calf roatary 3x20 175,175,175

Seated calf raise 3x20 40kg,40kg,40kg

I used the strangest looking pec deck that I have ever seen or used ever when I trained chest and calfs  in the morning  before getting the train out to Kingsland in the afternoon for the 2pm tour of Eden Park.I was the only english person on the tour and rest were French  which made me think to the test series durring the three week break for the Super 15 when the mighty All Blacks kicked some French ass.Bought myself a Breakers Jersery  and few DVD's which I posted later on when I got back from the tour of Eden Park.Was feeling a bit hungry still  after I had a protein bar and a apple while I waiting for the train back to Britomart from Kingsland.Been having a wicked time in Aucks since my comp and loving every minute of having a normal life again.Still finding it a bit cold at times but that will change when I slowly put some body fat back on when I am back to normal training next week and eating clean as well.When I get back to Dunedin I image that I am going to be a very popular person at my gym or where I work because me placing 5th in my first comp and my moto is for offseson is build a wider back plus more size as well and roll on next year.Hey guys I will give you a good tip if you are guys are going out for breakfast and you bring your shaker with you to cafe they will be happy to fill it up for you with any extra charge been doing that while I have been having breakfast at the Lorne St cafe  which brings me to eats for today are

Breakfast porrage with rasberrys,banana,cinamin,two pouched eggs,protein shake,long black coffee,two fish oil,multi

Pre training creatine and banana

Post training/Morning tea protein shake and banana a cinamin muffan

lunch prawn and tempura undon

Afternoon tea protein bar and apple,cashews and raisons

Tea crumb hoki fish,carrrot cake and hot chochlate 

Before bed protein shake

 

[Gym rat]

Back today

Assisted chin ups 3x20

bent over bb row 3x20 60kg,60kg,60kg

One arm db row 3x20 27.5kg,27.5kg,27.5kg

Single arm iso lateral row 3x20 30kg,30kg,30kg

Back extensions 3x20

Straight arm pulldown 3x20 50,50,50

Had a good modrate back train this morning  and using good from after coming off my first comp which has gotten me very hunrgy  for next year.I was thinking today when I was out walking Newmarket next time around I am going to try find someone to help me with my routine and I notice on Saturday when I was on stage I got bit lost at times must have been the nerves and the excitment of being on stage for the first time image that must be normal for first timers reguardles of level amuture or pro.Had a good time in Newmarket was planing on going to the movies and thought bugger it instead went to the musume for a bit to have a wonder around .Text everyone that I know and thanked them for there support on Saturday looking forward to having a nice lazy Sunday which will be very nice for a change.Bought myself a couple of new tops for the gym to go along with my punch supplements t shirt that I got at the show on Saturday  and posted them down to Dunedin including  a DVD about the Big show as well.Looking forward to training shoulders and hamstrings tomorwo morning before flying back home.I will be writing a report about my comp to put on the world fitness website after I texted one of my co workers  this morning and asked about that.Plus I am going to add my post comp eating the day after the show not to sure what the total macros for that were on Sunday but every mouth full of the food that I had sure tasted very nice after being low carb for 11 weeks.Which brings me to eats for today are

Breakfast poraged served with dried apricots,dusted,banana cinnamon,free range eggs,coffee,protein shake.2 fish oil,multi,long black coffee

Pre training banana and creatine

Post train/morning tea veggeis fertia,pear muffan and protein shake

Lunch cheat meal Big mac meal large diet coke

Afternoon tea cheat meal steak sandwhich with hot chochlate

Tea sea weed salad,beef tako,large frozen yoghurt blue berry muffan for desert

Before bed protein shake

 

[Gym rat]

Shoulders and hamstrings yesterday 

Hammer shoulder press 3x20 40kg,40kg,40kg

Db la60kg,60khteral raise 3x20 10kg's.10kg's,10kg's

DB front raise 3x20 10kg's,10kg's,10kg's

Bent over DB lateral's 3x20 10kg's,10kg's,10kg's

Single arm lateral raise 3x20 10kg,10kg,10kg

Seated leg curls 3x20 100,100,100 pounds

BB stiff legged deadlifts 3x20, 60kg,60kg,60kg

Lyining hamstring curls 3x20 100,100,100 pounds

Had a good train yesterday before I had to fly back to Dunedin after my awesome time in Aucks bugger about the rain overall still had a awesome time.Will be doing the same show next year plus I came up with a moto for next years Pan Pacific show is  bigger and better for next year.Since I am in off season mode I am planing on doing some major bulking and growing as well while maintaning a good body fat level and having a cheat meal every second fornight.I am going to book in some time to see my trainer to have a post comp breafing to talk about what I learnt like not to carb up to early which only works for Jay,Phil Heath,Wolf,Kai etc since they are bigger then me and they have more muscle mass as well.Will be going back to FST-7 training on Monday.Was planing on go back to it next month sometime since I want to get bigger for next years show I be best to go back to it starting Monday eats for yesterday were

Breakfast Porrage with banana,brown sugar,two pouched eggs on toast long back coffee,multi,two fish oil

Morning tea/Post training 700ml protein shake with almond muffan

Lunch mixed box with spring roll and small frozen coke two fish oil

Afternoon tea muscle to go protein bar,apple,crips,two fish oil,black coffee

Tea pasta with two cups of mixed veggies,185g tuna in brine two fish oil and milk

Before bed protein shake

[Gym rat]

Arms today

Biceps cable curls 3x20, 60,70,80 pounds

Reverse curls 3x20 15kg,15kg,15kg

Over head cable curls 3x20 25pps,25pps,25pps

DB hammer curls 3x20 20kg's,20kg's,20kg's

Triceps cable pushdown 3x20 45,45,45 pounds

Triceps overhead cable extensions 3x20 60,70,80

Dips 3x20

Db donkey kick backs 3x20

A few members at Les Mills Dunedin were asking me how I went in my comp in Aucks told them that I came 5th and they were happy for me and told one of the trainers  as well that I know .Was going to tell a few other people that I know but nature was calling me and thought telling other people that I know at Les Mills Dunedin another time.After the gym got a  some food that I need for bulking and will be buying dexrose on Saturday after balance plus I will have more laid back balance class unlike compare to the person who took balance when I did balance at Les Mills Aucks who pushed me hard since  I was just coming off  my first comp which was  the main reason that I left half way through.Had my normal lunch that I have each day bulking which went through that no problem.Booked in to see my trainer for next Monday at 9 for a post comp breafing like what my plans are for during the off season like adding more size to my back. and most off all reaming injury free  during my 12 month plan off attack for next years Pan Pacific champs.Wrote out my programe for when I am bulking will talk about that when I start training heavy on Monday.Eats for today are

Breakfast one cup of oats with two eggs,tsp of flax seed,protein shake,two fish oil,multi

Pre training creatine and 500 ml of milk

Post training protein shake

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,two fish oil

Afternoon tea protein bar two fish oil and black coffee

Tea one cup of basmati rice with two cups of mixed veggies,185g of salmon,two fish oil

Before bed protein shake

 

[Michael Knight]

Great debut gymrat. Thought you could have snuck in a place or 2 higher, but thats the way it goes sometimes. Quads looked mean.

[Gym rat]

Had a much better body balance this morning unlike compare to Monday when I did half a balance class in Aucks plus I didn't like the person who was taking it who bossed me around which I thought was a bit rude since I was coming of my first comp.I thought my quads looked mean on stage when I had a look at the photos from the Pan Pacific show on Go figure.Leading up to the show I thought I would have the advantage in my class because of my mean quads oh well hope place higher for next years show.Spent sometime yesterday looking for building more size on my back which is week point for me and something to work on during the off season.I forgot to mention yesterday when I was talking to a couple of members who still cutting for the NABBA South islands told them about that what I had for my post comp meal which was pizza and first bite into pizza thought mmmm off season and they said I dont want to know.When I was biking to New World after blance to pick of Dexrose to add to my post training shake.I had to think hard what the amount that I had to put in so I had to go through my journal to find the amount to put in which was two table spoons in.Cheers Michale Knight.Not to sure if I have mention this or not with my spray on tan coming off I have thought at times it looks like that I have got some bad skin problem.Eats for  today are

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

Morning tea banana and creatine

Lunch steak pita from pita pit which was nice

Afternoon one cup of oats with two fish oil protein shake

Tea home made pizza milk two fish oil

Before bed Protein shake

[Gym rat]

Rest day today and first lazy Sunday in a while made my first batch of banana rolled oat muffans which turned out ok but they were a bif of a misson to get them out of the muffan tray.Looking forward to doing heavy training starting on Monday plus it will sure beat doing 5x5 training when I was training for the Pan Pacific show.Signed up to get Pizza hut speicals sent to my gmail account.Looking forward to having Pizza hut sometime during the off season when I have a cheat meal.

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

Morning tea handful of raisons,500ml of milk creatine

Lunch one cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna in brine,two banana rolled oat muffans,two fish oil

Afternoon tea two rice cakes topped with two table spoons of peanut butter,two table spoons of tuna,two banana rolled oat muffans,,one apple,two fish oil

Tea 300g steak,kumara,two cups of mixed veggies,three muffans,milk and two fish oil

Before bed protein shake

 

[Gym rat]

Quads today

Leg press 1x15 4pps,3x10-12 7pps,8pps,9pps

Power bag walking lunges 3x15 25kg,25kg,25kg

Smith machine squats 3x10-15 140kg,145kg,150kg

Leg extensions 3x10-12 114kg,118kg,122kg

Today was the first day of normal heavy training and started off with Leg press after one of the helpers at the Pans told me it best to do leg extensions last instead of doing them first plus it get's more blood rushing into the muscle when doing them last.From now on I will be doing them last.When I do get my copy of the Pan's on DVD I am going to go over my routine and take notes so I will know the next time around not to get lost on stage.At some stage during the week I am going to write a list up of things that I have notice since coming off the diet like having more engery  and now.Since I am bulking now I can think when I see adds for Burger King or Pizza Hut etc on TV I can have those foods with out keep track of the macros etc or when I have a pie which I am thinking of doing when I have a cheat meal on Saturday.Eats for today are

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

Pre training handful of raisons with 500ml of milk creatine

Post training mass gainer 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 in brine,two fish oil

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

Tea phud Thai,Thai soup,rice milk,two fish oil

Before bed protein shake