Gymrat's journey to the bodybuilding stage

[Gym rat]

Chest and calfs today

DB incline press 1x15 22kg's,3x10-12 36kg's,38kg's,42kg's

Flat db bench press 3x10-12 36kg's,38kg's,42kg's

Flat bench cable fly's 3x10-12 45pps,50pps,70pps

Cable cross overs FST-7 7x10-12 70pps,70pps,70pps,70pps,70pps,70pps,70pps,70pps

Calf press 3x10-12 6pps,7pps,8pps

Seated calf raise 3x10-12 75kg,80kg,85kg

Standing calf raise 3x10-12 225,240.255 pounds

Had a good train this morning and a few other people were asking me how I went in my comp in Aucks also I told them my plan for the off season as well which is to get bigger for next years pan pacific show.Looking forward to having a normal tea when I go to my dad's house for tea tonight and planing on having a big  bowl of zealch as well which will taste very nice.Found out yesterday when the Welly sevens are Feb 7-8 but not to sure when tickets go on sale I am going to email Welly rugby and ask about that.Hope to get tickets for the sevens again..Showed one of the people who work at Les Mills Dunedin my off season training program which I wrote up on Friday night he thought it looked very hard.Thinking of going along to the night show for the Nabba South island hopefuly there will be tickets still if not plan b I will have to go to bar to watch the All Blacks kick some arse against Argetina instead.Eats for today are

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

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,two cups of mixed veggies,one cup of beans,185g of tuna 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 beef stew,brussle sprouts ,milk,two fish oil and nice bowl of zelch

Before bed protein shake

[Hitro]

What is this 'zelch' you speak of ratty?

 

Tried to google it and all I got was http://www.urbandictionary.com/define.php?term=Zelch

I hoping its not that....

[AZIDE]

What is this 'zelch' you speak of ratty?

 

Tried to google it and all I got was http://www.urbandictionary.com/define.php?term=Zelch

I hoping its not that....

fcking lol

[maccaz]

how many zelchs does your dad normally dish up in a bowl full of zelchs?

[Gym rat]

Back today

Chin up's 3x10-12 body weight

Bent over bb row 5x10-12 100kg,105kg,110kg,115kg,118kg

Seated cable row 4x10-12 70kg,77kg,84kg,91kg

One arm DB row 3x10-12 54kg,56kg,58kg

Single arm iso lateral row 3x10-12 60kg,65kg,70kg

Straight arm pull down FST-7 7x10-12 120,120,120,120,120,120,120 pounds

Had a good back train this morning which took over a hour and my moto is for when I am training back during the off season is time to get more wedith on back which is the main area that I need to work during the off season by doing lots of chins etc which will help make my back grow and build more size to it.One thing that I have notice when I was looking at the photos from the Pan's on hear and Go figure that I should have had my hands lower down when I was doing a front lat spread rookie mistake oh well I will learn from the next time around.Guys if you are wondering where you can buy zelch it can be found at your local supermarket it taste very nice and yummy.I serve up my own bowl of zelch when I go to my dad's house for tea.Eats for today are

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

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

Post training Real mass shake with two table spoons of dextrose

Lunch one cup of brown rice,two cups of mixed veggies,one cup of beans,185g of tuna 2  fish oil

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

Tea stuffed pasta,milk two carrotts,two fish oil

Before bed protein shake

 

[Michael Knight]

What is this 'zelch' you speak of ratty?

 

Tried to google it and all I got was http://www.urbandictionary.com/define.php?term=Zelch

I hoping its not that....

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 2x15 1pps,1.5pps,2x8-12 60kg,80kg,2x4-6 90kg,100kg

Db lateral raise 3x10-12 30 seconds rest between sets 14kg's,18kg's,20kg's

Db front raise 3x10-12 30 seconds rest between sets 22kg's,24kg's,26kg's

Reverse pec deck 5x10-12 30 seconds rest between sets 5x10-12 60.70.80.90 100 pounds

BB stiff legged dead lifts 3x10-12 60kg,70kg,100kg

Lying hamstring curls 3x10-12 52kg,59kg,69kg

Seated leg curls 3x10-12 66kg,73kg,80kg

Had a good train this morning got some random person to spot me when I was doing 2x4-6 for the last two sets for hammer shoulder press.Got a good pump in my delts when doing db lateral raise with 30 seconds betwen sets or a mini FST-7 which had my delts buring.Since I have been back a few people at my gym I have asked me when is your next comp and told them next year and same show in the mean time will be doing some major bulking a growing as well so I  can do well next year.I was thinking yesterday since I am in offseason mode I am going to meet with my trainer each month to see how things are going like maintaining a steady body fat and measurements and progress pics every now and then.Cant be bothered to attend the NABBA South islands show next Saturday since it is a NABBA show.At work couple of my co workers have asked are you taking a break answer no bulking now sweet plus it is not to worry about keeping track of macros hail off season sweet.PIcked up my cheat meal for Friday tea from New World after work which is a meat lovers pizza,600ml pepsi and twisted chochlate bar yum.Strength so far after doing modrate training last week has been good.plus loving the extra carbs etc since I am in off season mode.Eats for today are

Breakfast one cup of oats with two eggs,one cup of yoghurt,2tsp of flaxseed,one banana,two toast with peanut butter,protein shake,two fish oil and multi

Pre training handful of raisons,500ml of milk creatine

Post training real mass shake with two table spoons of dextrose

Lunch one cup of bastmati rice with two cups of mixed veggies,one cup of beans,two fish oil,185g of tuna in brine

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

Tea two cup of  basmati rice with cups of mixed veggies,185g of tuna in brine,two fish oil

Before bed protein shake

[Hitro]

Can you describe that zelch stuff mate?

Went to my local supermarket but no one had even heard of it and google is pretty fruitless.

 

[Gym rat]

That was ment to zilch it has 270kj low calorie only 70 calories per serve and there three diffrent mouth watering flavours which are chochlate,vanilla and mango and passionfruit .Zilch is a low fat ice cream which is very nice it can be found at your local supermarket ie New World,Coutdown,Pack n save etc

[Gym rat]

Arms today

Ezy bar curls  2x10-12 29kg,35kg,3x10-12 39kg,43kg,45kg

DB hammer curls 3x10-12 each arm 22kg's,24kg's,26kg's

Over head cable curls 3x10 45pps,50pps,60pps

Reverse curls 3x10 30kg,33kg,35kg

Triceps cable pushdown 2x10-12 45,60,3x10-12 90,95,101 pounds

Incline cable skull crushers 3x10 60,70,79 pounds

Dips with feet on bench 3x30-50

Smashed arms today which took just over a hour to do and my arms were nice and pumped after words.Since I have started bulking again I am amzaed how quickly that I am gaining muscle again and at work a few of my co workers have mention to me that I am starting to get big again and bulking which I am loving.Today I notice on the back of my docket from New World free chips from Velvet burger thought I might have to that sometime when I have a cheat meal again.I thought it would take me a while to gain muscle back when coming off my comp.Since I have started to bulk again after cutting for 11 weeks my t shirts look normal on my compere to when I was cutting.Felt tired like shit yesterday when I got home from work and crashed  like a light when ten pm rolled around and slept like a log.Not to sure what my body fat is at this stage since I have started to bulk and building size.Eats for today are

Breakfast one cup of oats with two eggs,one banana,one cup of yoghurt,two tsp of flaxseed,two toast with peanut butter,two fish oil,multi

Pre training handful of raisons,500ml of milk creatine

Post train/Morning tea real mass shake

Lunch one cup of brown rice with two cups of mixed veggies,185g of tuna in brine,two fish oil

Afternoon tea two rice cakes topped with two table spoons of peanutbutter,two tablespoons of tuna,banana,two fish oil

Tea meat lovers pizza,600ml pepsi,twist 

before bed protein shake

[Gym rat]

Body balance this morning had a good class this morning .Stopped off at Countdown to pick up some more peanutbutter to keep my good fat's up.One thing I have notice since I have started to bulk again after my comp I flying through the peanut butter like crazy.Bought myself Breville Rice cooker from Nole Leamings and I got 40% off which will be getting delivered late on Sunday morning and looking forward to using it.Since I have started to get hopeles at cooking rice  and that will be a thing of the past when I do get my rice cooker sweet.Eats for today are

Breakfast One cup of oats with two eegs,two tsp of flax seed,one cup of yoghurt,banana,two toast protein shake,two fish oil,multi

Morning tea real mass shake,creatine

Lunch one cup of brown rice two cups of mixed veggies,handful of low fat ham,two fish oil

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

Tea 405g of salamon,five small spuds,two cups of peas,two table spoons of mint sauce,two fish oil glass of milk

Before bed protein shake

 

[Gym rat]

Rest day today Went around to one of my mates house and told him about my comp in Aucks and my trip as well including my post comp binge out..Got my rice cooker this morining and used it for the first time today.Looking forward to seeing my trainer tomorow morning and having a post comp prefing including like what I need to work on during  the offseason and building more size for next year.Eats for today are 

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

Morning tea real mass shake,500ml of milk,handful of raisons,creatine

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,handful of low fat ham,two fish oil

Afternoon tea pasta with 185g of tuna in brine one apple two fish oil

Tea roast chicken with kumara,beans milk,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 

Hack squats 3x10-15 140kg,150kg,160kg

Leg extensions 3x10-12 114kg,120kg,122kg plus drop set on the last set

Before I trained I had my post comp breafing  with my trainer we talked about my off season plan to build more size so I will do well at next years Pan pacific show like adding drop sets,My trainer thought my off season training plan looked very good after I emailed it to her.We talked about my week area which back like doing chin ups,reverse pulldowns etc.Before I train back I am going to rewrite me back train what I had which was mostly hitting the lower back in lats which I dont want and want outer lats.have start having extra cabs for breakfast like 1 and half cup of oats and having carbs with my post training shake.Will be seeing my trainer next month to get my body fat checked  including measurements done and progress pics. done as well for off season .Looking forward to having Thursday and Friday off from work.Today didn't feel like doing smith machine squats today not sure why. did hack instead.Eats for today are

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

Pre train handful of raisons with creatine

Post training/Morning tea real mass 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 chillie ,two fish oil milk

Before bed protein shake

[Gym rat]

Chest and calfs today

DB incline press 1x15 22kg's,3x10-12 38kg's,40kg's,42kg's

Flat db bench press 3x10-12 38kg's,40kg's,44kg's

Flat bench cabuilding ble fly's 3x10-12 50pps,60pps,80pps

Cable cross overs FST-7 7x10-12 80pps,for the seven working sets

Calf press 3x10-12 6pps,7pps,8pps

Seated calf riase 3x10-12 60kg,70kg,80kg

Standing calf raise 3x10-12 225,240,255 last drop set

training was good this morning smashed out ten good reps 80pps on the last set for flat bench cable flys.When I was leaving the gym my calfs were screaming after doing drop sets for standing calf raise as well.When I was walking uo  the stairs at work it felt like had rocks tied up to calfs and i was thinking zimmer please lol.Looking forward to doing more drop sets durring the off season..Got a nice email from my gym this morning saying congrats to me about me coming 5th in my class at the Pan's after I put a suggestion asking for a notice about me coming 5th in my class.At work a few of my co workers  are amazed about the amount  of peanut butter that I put on my rice cakes.Started having extra carbs today since I am bulking and building more size and having extra flax seed as well which brings me to eats for today are

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

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

Post training real mass shake with two table spoons of dexrose,one spud

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

Tea home made baked beans salad,,zelch two fish oil

before bed  protein shake and two spuds

[Gym rat]

Back today

Wide grip pull ups 3x10-12

Close grip pullups 3x10-12

Reverse pulldown 4x10-12 63kg,65kg,66kg,70kg

Super set

Lat pulldown 4x10-12 same weight as reverse pull downs

Bent over bb row 5x10-12  113kg,115kg,118kg, 100kg,90kg heavy to modrate

straight arm pulldown wide grip FST-7 7x10-12 120,120,120,120,120,120,120 pounds

Had good train this morning notice  that my form was bit average when I was superseting Reverse pulldown with lat pulldowns plus this was my first time in a while doing supersets can't recall the last time when I did super seting.Will be using this back train that I made for six to eight weeks before my trainer changes it.Got my dad to make  banana cake for my birthday which is in two weeks this coming Thursday.Since I am in off season mode  it will be topped with iceing of any kind jelly beans and gummy bears yumy.Flet tired later on in the day not to sure why must have been the weather  since yesterday was very nice.Learnt about the 90/10  rule from my trainer yesterday after I emailed my trainer a list of question that I had like about having a couple of cheat meals on my birthday which I am planing on doing like have Burger King  for my birthday lunch and not to sure at this stage what that will be.For the 90/10 rule that I will be using while I am bulking and building more size for next year 90% of my food will be clean during the week and the 10% cheal meals like what ever I fee like meat lovers pizza from New World or burger king etc yum which brings me to eats for today are

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

Pre train handful of raisons,creatine 500 ml of milk

Post train/Morning tea real mass shake with two table spoons of dextrose one spud

Lunch One cup of brown rice with two cups of mixed  veggies one cup of beans,185g of tuna,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 left over chille with a cup of brown rice, milk,two fish oil

Before bed protein shake and one spud

[Gym rat]

Shoulders and hamstrings today

Hammer50kg, shoulder press 2x15 40kg,2x10-12 70kg,90kg,2x4-6 110kg,110kg

DB lateral raise 3x10-12 30 seconds rest between sets  14kg's.16kg's,20kg's

DB front raise 3x10-12  30 second rest between sets 20kg's,22kg's,24kg's

Rear delt flys 5x10-12 30 seconds rest between sets 60,70,80,90,110 pounds

Lying hamstring curls 3x10-12 59kg,63kg,73kg

BB stiff legged deadlifts 3x12 80kg,90kg,100kg

Had a good train this morning and when I was about to do stiff legged dead lifts came across a black barbell it was the first time  that I have seen one and used for for stiff legged dead lifts.Got some randome person to spot me when I was doing heavy hammer shoulder press.Slept like a log last night  after I felt tired yesterday afternoon.Thinking of using icecream for when I have  my cheat meal on Friday and one Saturday.Since I will be going to a school far on Satuday after body blance that is the main thing on the list look for anything  that is bad like sausage sizzle or anything else that is high in calories etc plus I dont care what it is.Bought myself two meet lovers pizza's from Countdown  and frozed one for next Friday.Might bring some junk food into work when it is my birthday in two weeks time like burger king etc.Eats for today are

Breakfast one and half cup of oats with two eggs,one banana,three tsp of flaxseed,one cup of yoghurt,two toast with peanut butter,,multi,two fish oil

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

Post train real mass shake with two table spoons of dextrose,one spud

Lunch one cup of brown rice two cups of mixed veggies,one cup of beans,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 suffed pasta with cheese,milk and two fish oil

Before bed protein shake and one spud

[Gym rat]

Arms today

Ezy bar culrs 2x15 23kg,29kg,3x10-12 35kg,45kg,48kg last set spoted

DB hammer curls 3x12 reps each arm 24kg;'s,26kg's,28kg's

Reverse curls 3x10-12 30kg,35kg,40kg

Overhead cable curls 3x12 45pp,50pps,60pps

Triceps cable push down 2x15 45,50,3x12 90,95,101 pounds

Triceps overhead cable extensions 3x12 140,150,170 drop set

Dips with feet on bench 3x30-50

Training was good this morning got some randome  dude to spot me for  the last set of ezy bar curls so I could have good form.Went  to New World afterwords to pick up some food.While i was in New World it took me a while to make my mind up for my cheat meal for this afternoon and the options were a pack of chips any kind or a six pack of double chochlate chip muffans and went for the six pack of double chochlate chip muffans.While I was in New World I thought so many cheat meal options to chose from like anything from the bakery and other junk food options in the super market . also bought myself tub of goody gum drop tip top ice cream as well which well be going with my meat lovers pizza,600ml coke and twist.Hope to find some junk food when I go to the George St school fair after balance like what ever that may be.One thing I notice since coming off my comp which it is nice not to keep track of macros while eating lots of carbs etc .Planing on watching the Expenables 2 later on today while I am having my second cheat meal for today.Eats for today are

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

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

Post training/morning tea real mass shake with two table spoons of dexrose and one spud

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 six pack of double chochlate chip muffans,two fish oil

Tea meat lovers pizza,600ml coke,twist,bowl of goodie gum drop ice cream two fish oil

Before bed protein shake one spud

[Gym rat]

Body balance morning had a good class and it was packed saw a few hootties in the class.Went to the George St School far a for a bit bought myself a burger for lunch.Was planing on going to the night show for the NABBA South islands until I notice on the venue door sold out thought shit oh well was planing on taking lots of photo but did have  a look in the loby area which I thought was very small not much in the way of display only muscle imaging  and no sponser tables was planing on getting some diffrent samaples of supplements.Bought some more eggs and bread including more fish oil for work and when I am out crusing around.

Eats for today are

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

Morning tea real mass shake with handful of raisons

Lunch burger

afternoon tea two rice cakes topped with two table spoons of tuna,two table spoons of peanut butter,banana,two fish oil

Tea Kumara chips,two fish ,two slices of pizza,small bowl of ice cream,two fish oil

Before bed protein shake and one spud

[Gym rat]

Rest day today  Watched the race one and two of the Americas cup on TV one.I hope Dean and rest of Team NZ can bring the cup back to NZ.Later on in the day listend to Wellington VS Northland game with the LIons wining 30 to 10.During the game I wrote on twitter the Lions are on fire.Hope to get rugby zone tickets for the sevens when those type of tickets go on sale at Tuseday at 9 if not I will have to wait until the 27th when other tickets go on sale.Got other options lined up if I dont get tickets for the sevens like the Phoniex game or a Canes game but I will cross that path if I dont get sevens tickets.Eats for today are

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

Morning tea real mass shake,handful of raisons,creatine,500ml of milk

Lunch one cup of brown rice with three cups of beans,180g of low fat ham,two fish oil

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

Tea roast chicken with kumara,broclie,glass of milk,two fish oil

Before bed protein shake and one spud

 

[Gym rat]

Quads today

Leg press 1x15 4pps,3x10-12 7pps,8pps,10pps

Power bag walking lunges 3x15

Smith machine squats 3x10-12 140kg,145kg,160kg

Leg extension 3x10-12 114kg,118kg,122kg drop set on the last set

Went to the gym a 9:30 today because of the Americas cup plus I will be doing for the rest of the week,Had a case of bad luck today at the gym while I was doing power bag walking lunges sand started to come out  of the power bag so I  had to body weight walking lunges on the last set.Smashed out 12 reps on the last set with 10pps for leg press.One of the trainers that I know asked me how I went in the Dunedin   comp told him that I am off season mode or bulking.My qauds were screaming when I was walking up and down the stairs at work today plus I was thinking zimmer please or leg calipers.Getting out of bed should be fun with doms kicking..Since I am in off season mode now will be taking three fish oil day now starting on Tuesday.Will be doing drop sets from time to time but only when I feel like after I wrote a email to my trainer yesterday and asked a few questions like having extra carbs on the weekend and other questions which I wont go into full deatil about that.

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

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

Post train real mass shake,one spud

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g of tuna 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 salmon,potato salad,beans,milk,two fish oil

Before bed protein shake,one potato

 

 

[Gym rat]

For this years sevens  Gym Rat will be siting in the rugby zone where I will get free water served by water boys and Water girls including spot prizes as well.Guys and I have got some more cool news which is I will be having a train with IFBB pro Joe Ulberg when I am in Wellys for the sevens plus it will build the fire for  the Pans in 2014

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x10-12 85kg,90kg,95kg

Flat db bench press 3x10-12 38kg's,40kg's,42kg's

Flat bench cable flys 3x10-12 50pps,60pps,70 pps

Cable cross overs FST-7 7x10-12 70 pps for the seven working sets

calf press 3x10-12 5pps,6pps,7pps

seated calf raise 3x10-12  80kg,85kg,90kg

standing calf raise 3x10-12 225,240,255 pounds

Had a good train this morning was planing on doing db incline press to start the workout off but the incline benches were being use so I had to do bb incline press which I dont mind doing from time to time.Talked to a member which I have not see in a while plus it was nice to see him.Looking into finding a place to stay when I go to Wellys for the sevens and thinking this time around in the way of food instead of having Nandos when I am up there I am going to mix my food up like eating clean when I am up there meaning by having lots  of meat and veggies including when I am at the sevens plus this time around I  will get free water sweet and I will be looking into flights as well like checking on grap a seat as well.Eats for today are

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

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

Post train real mass shake with two table spoons of dexrose one spud

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

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

tea beef stew,mixed veggies,mashed spuds,milk,one fish oil

Before bed protein shake with one spud

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups 3x12

Reverses pulldowns 4x10-12 63kg,70kg,77kg,84kg

Super set

Lat pulldown 4x10-12  same weight as reverse pulldown

Bent over bb row 5x10-12 113kg,115kg,118kg,105kg,100kg

Straight arm pull down FST-7 7x10-12 120,pounds for the seven working sets

Got to the gym close ten was planing on watching  race six after race five  for the  Americas cup until Orcel pulled the pin on raceing today wimps.Had a good train this morning also got some random person to spot on the last super set of Reverse pulldowns with lat pull down after my form was a bit crap .One thing I have notice  since I have started to super set reverse pulldowns with lat pull down my biceps fatigue quickly on me.Thank god it wasnt windy today which made things a bit better for biking in which was good so I could bike at a normal pace.

Eats for today are

Breakfast One and half cup of oats with two eggs,one cup of yoghurt,three tsp of flax seed,one banana,two toast with peanut butter,one fish oil,multi,proetin shake

Pre train handful of raisons with 500ml of milk,creatine

Post training real mass shake with two table spoons of dextrose with one spud

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

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

Tea pasta with tomato based sauce,milk one fish oil

Before bed protein shake with one spud

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 2x15 40kg,50kg,2x8-12 80kg,90kg,2x4-6 100kg,120kg

Db lateral raise 3x10-12 16kg's,18kg's,20kg's

DB front raise 3x12 20kg's.22kg's,24kg's 30 seconds rest between sets

Bent over db laterals 5x12 16kg's for the five working sets 30 seconds rest between sets

Lying hamstring curls 3x12 59kg,63kg,73kg

BB stiff legged deadlifts 3x12  80kg,90kg,100kg

Standing leg curl 3x12 100,100,100 pounds

Smashed six good reps out with 120kg for hammer shoulder press and spoted as well which I asked some random person to spot,At work today one of my co workers mention to me that my arms are starting to get big again after coming off my comp.Since coming off my comp.A member that I know at my gym asked me how I went in my comp told him that went good and the member that I know said good on you.Was going to do reverse flys put it was being used so I opeted for db bent over laterals and figured that I mix things up as well for  seated leg  and standing leg curl by alternating them each week during off season so I dont get bored.Did my food prep when I got home from work today so I could listen to the Lions kicking some Bay of plenty arse from the cake tin,Eats for today are

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

Pre train handful of raisons with 500ml of milk,creatine

Post training/Morning tea real mass shake with two normal size spuds

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

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

Tea lamb kebab milk,one fish oil

Before bed protein shake with one large spud

[Gym rat]

Arms today

Ezy bar curls 2x12 29kg,33kg,3x10-12 39kg,43kg,48kg

Db hammer curls 3x12 24kg's,26kg's,28kg's 12 reps each arm

Overhead cable curls 3x12 45pps,50pps,60pps

BB reverse curls 3x10 25kg,30kg,35kg

Triceps cable pushdown 2x12 50,70,3x12,90,95,101 pounds

Triceps over head cable extensions 3x10 150,160,170 pounds

Dips with feet on bench 3x30-50

Had a good hard out arms train which took 55 minutes because I got to the gym just after ten so I had  pick up the pace and went hard with lots of grunting as well..When I was at work to today started to think about getting more spounsers for next year not to sure at this stage who I will ask something think about.I was talking to one of the peaople that I know about my plans between now and next year  like getting bigger and better for next year ,Thinking of bulking up to 100kg or 105kg with a lean BMI of 8% but first I will have to ask my trainer about that since I  have a lean built.Notice in New World today when I went in the after  the gym notice that Romons pizza's are 2.99 until October 6th thought sweet and quick cheat meal for Friday night.Eats for today are

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

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

Post training two normal spuds with real mass shake

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

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

Tea meat lovers pizza,600ml mountain dew,one picnic bar,one fish oil

Before bed protein shake,one spud