Gymrat's journey to the bodybuilding stage

[Gym rat]

Body balance today class was good.Was thinking of having a Bento for lunch or cheat meal.Went into JB,HI,FI when i was in there having a look came across the first ever Wrestlemaina on DVD thought I hope get some gift vouchers from there for my birthday.Went to burger king for lunch which brings me to eats for today

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

Morning tea real mass shake with handful of raisons,creatine

Lunch  stunner meal deal whopper jr small fires,small diet coke,chochlate sunday fish oil

Afternoon tea american burger,dollars chips

Tea stuffed pasta milk,ice cream one apple

Before bed protein shake with bowl of small spuds

 

[Gym rat]

Rest day today Watched race eight of the Americas cup this morning and when Team NZ came close to tipping over which scared the shit out of me and wrote on twitter shit that was close.I image that other people who were watching the race thought that as well.Got 39 points in the virtual ITM cup for the second week in a row happy with that but not to sure what my ranking will be after this round for the itm cup.Hope I dont have any bad luck tomorwo  when power bag walking lunges like sand coming out of the power bag opps fingers crossed.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,multi,fish oil

morning tea real mass shake with handful of raisons,creatine and milk

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

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

Tea roast chicken with kumara,brocile,milk,one fish oil

Before bed one spud and protein shake

[Gym rat]

Quads today

Leg press 1x15 5pps,3x10-12 7pps,8pps,10 pps

Db walking lunges 3x15 30kg's,32kg's,34kg's

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

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

Got to the gym just after ten this morning and got asked by one of the trainers that I know  why you didn't do the Dunedin show which I am getting tired of getting asked that question since I have been back plus I would have class that as boring question.Was going to do power bag walking lunges in the circuit room but it was being used for something else so I  had to do DB walking lunges instead.Was going to have Burger King for lunch on Thursday  and when I got home from work there was a bunch of coupons  from the Golden center  in the mail box one of  the coupons were New York style Brooklyn  buger company thought that's what I will be be doing for my lunch on Thursday a nice cheat meal. and thinking of bring one into work for my afternoon tea and this is why I love off season.Eats for today are

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

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

Post training real mass shake wiith one spud

Lunch one cup of brown rice with one cup of beans,two cups of mixed veggies,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 undon noodles mixed with chicken and salad,milk one fish oil

Before bed two spuds

[Gym rat]

Chest and calfs today

Db incline press 1x15 24kg's.3x10-12 38kg's,40kg's,44kg's

Db bench press 3x10-12 38kg's,40kg's,46kg's

Flat bench flys 3x10-12 30kg's,34kg's,40kg's

Cable cross over's FST-7 7x10-12 80pps for the seven working sets

Calf press 3x10-12 5pps,7pps,8pps

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

Seated calf raise 3x10-12 75kg,90kg,95kg

When I was biking to the gym this morning  I thought a month since the Pan's  have gone by fast and today I was thinking of last month like getting up at 5 etc.Had a good train this morning was planing on doing Flat bench cable flys was thinking of doing pec deck  to replace flat bench cable flys  since the cable cross over was being used at the time,Thought I will do flat bench flys instead.Got  nice surprise when I got home from work which was when I opened my order from eat me there was a free tub of the crurse with my order of cheaky chochlate  and thought that's a nice birthday present from Eat me.Got a couple of gift vouchers from my dad for my birthday which are from jb;hi'fi and Subway will be making could use of them.I know one DVD that I will be buying already which is the first ever Wrestlemanina which should be fun to watch and not to what I will spend the other half on another wrestling DVD or Lady Gaga;s first album that's if I  can find it in jb,Eats for today are

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

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

Post training 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 one fish oil

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

Tea Koren for tea one fish oil

Before bed protein shake one spud

 

[Gym rat]

Back today

Chin ups 3x12

Close grip chin ups 3x12

Reverse pulldowns 4x10-12 77kg,79kg,80kg,84kg

Super set lat pulldowns 4x10-12 77kg,70kg,80kg,84kg

Bent over bb row 5x10-12 110kg,115kg,118kg,100kg,90kg

Straight arm pulldown FST-7 7x12 120 pounds for the seven working sets

Caught  up with few members who competed in the Dunedin  while I was training  and they asked will you be competing next and said yes or in others I am hooked given that I had a awesome time being my first year of competing learing like what works etc.Went to JB after the gym about a copy of the first ever Wrestlemaina on DVD and Lady Gaga's first album.Got my birthday lunch planed which is a foot long steak and chesse sub with a coke and cooke from Subway and cheat meal as well like packet of double chochlate chip muffans for my afternoon tea at work,Hope team NZ can win the cup which would be a very nice birthday present.I was thinking today thank god my birthday is during off season which is nice not while when I was dieting down for the Pans.My boss notice that my face looked normal compare to when my boss last saw me which was last month before my boss went overseas.Anyway had a good last train of being 36.Eats for today are

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

Pre training handful of raisosn,500ml of milk,creatine and serving of the curse

Post training 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 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 Thai food milk one fish oil

Before bed protein shake one spud

[FellowshipOfTheRon]

what its your birthday today too?? happy birthday sept 19th birthday buddy !

[Gym rat]

Yesterday was shoulders and hamstrings

Hammer shoulder press 2x15 50kg,60kg,,2x8-12 80kg,90kg,2x4-6 110kg,125kg

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

Db front raise 3x10-12 20kg's,22kg's,24kg's 30 seconds rest beteeen sets

Reverse pec deck 5x12 70,80,90,100,110 pounds 30 seconds rest between sets

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

BB stiff legged deadlifts 3x12 90kg,100kg,110kg

Standing leg curl 3x12 100,120,130 in pouds

Had a good train yesterday and got to the gym just after ten was going watch race 12 of the Americas cup but it got called off dumb wind rule.Hopefuly team NZ can win the cup today given that it is my birthday on the otherside of the world.Got lots of cool gifts for my birthday which are 2 20 dollar gift vouchers from I tunes used them up yesterday by down loading wwe music on to my pod.Watched some Wrestlemaina one yesterday thought it looked strange with no big screen etc plus way before todays superstars for the like's of Triple H,,Undertaker,John Cena etc.Had a nice birthday lunch at Subway which was foot long steak and chesse sub with a 600ml coke and cooke while I was having lunch thought this is way I love off season.Brought in four packets of oreo cookies into work for afternoon tea a few of my co workers wiished me happy birthday.

what its your birthday today too?? happy birthday sept 19th birthday buddy !

Yes it was my birthday and thanks bro

 

Eats for yesterday were

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

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

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

Lunch one foot steak and chesse sub,600ml coke,,one choclate chip cookie

Afternoon tea five oreo cookies

Tea Indian food various dishes including Nan bread,bowl of ice cream

Before bed protein shake,one spud

[Gym rat]

arms today

Ezy bar curls 2x12 26kg,29kg,3x10-12 39kg,43kg,48kg

Db hammer curls 3x12 per arm 24kg's,26kg's,30kg's

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

Reverse curls 3x12 25kg,30kg,35kg

Triceps cable push downs 2x15 70,75,3x12 90,95,101 pounds

Triceps overhead cable extensions 3x10 150,160,170 pounds

Dips with feet on bench 3x30-50

When I was biking to the gym this morning I was thinking what type of chochlate bar to buy with my meat lovers pizza from New World and thought something to ponder during the day and that would include soft drink as well.Got to the gym just after ten to smash arms which took just a hour to do.Was thinking today for Body balance on Saturday morning be best to play it by year and hope team NZ can win the cup in the first race at 8 on Saturday morning fingers crossed so I can go to balance if not will have to go for a ride instead just into town for a cheat meal for a burger not to sure where at this stage Burger King  or Macas etc.Thinking of making a list up of things that I have notice a month after my comp in Aucks like having lots of engergy which helps when I am doing my jobs at work including genral  stuff etc.Eats for today are

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

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

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

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

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

tea meat lovers pizza,600ml mountain dew,Moro bar one fish oil

before bed protein shake one spud

 

[Gym rat]

Was going to ten am body balance  thanks to  the stupid time rule for the Americas cup so I had to take a rain check oh well.Called Wellingtonnz.com this morning told them that I a not having much luck on finding a place to stay when I am up there for the sevens.They booked in me into the Richmond Guest house where I stayed when I went to the sevens in 09,2010 and 2011.which will cost me 540 for six nights which is good.Been looking at air fairs for when I fly up there as well.Planing on catching up with one my mates in Wellys who is strength coach for the Lions and if anyone from chch is reading my journal  25-19 to the Lions  sweet and for Canterbury*lol*.Went into town for lunch had a burger from the Brooklyn Burger  with 420ml coke walked around for a bit.Stopped off in New World to pick up a  cheat meal which was a Mars bar was planing on getting some double chochlate chip muffans as well but Gardens new world didnt have any in oh well.Eats for today are

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

Morning tea real mass shake with creatine

Lunch Brooklyn burger with chips 420ml of coke fish oil

Afternoon tea mars bar and two chochlate biscuts

Tea red pepper pennie milk one fish oil,bowl of ice cream

Before bed protein shake one spud

[Gym rat]

Rest day today I was looking forward to Team NZ winning the America's cup today and waited from 8am to 9:40 am so I wrote on Twitter no racing today bugger and bumer.Put my new Cd on to my Ipod which I bought yesterday from JB.When 2;40 came around I felt the urge for a cheat meal  and went out for a American burger and a $1.50 chips. and picked up a couple of items from New World rice cakes and a large jar of peanut butter to bring with me to work plus given the rate that I am flying through peanut butter since I am bulking.Eats for today are

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

Morning tea real mass shake in milk with creatine and handful of raisons

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

Afternoon tea American burger,$1.50 chips

Tea roast chicken,kumara,broccoli,milk one fish oil

Before bed proetin shake and one spud

[Gym rat]

Quads today 

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

Walking lunges with two 10kg, plates 3x15

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

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

Had a good train  this morning and while I was doing smith machine squats notice that my form was bit crap and thought while I was at work thought I am going to work on my form for a bit by dropping the weight down for a couple of weeks and work on my ROM for smith squats.I was thinking today after using modrate weight for smith machine squats when I was coming off my comp I should have just slowy build up the weight,Got a place to stay when I am in Wellys for the sevens which is the Richmond Guest house next will be get my flights book for coming a going.Should do that soon like sometime during the week and I hope this time around I dont have any problems with my flights fingers crossed.I will be getting a discount where I will be staying when I am in Wellys.When i was in New World before going to work notice that Pam's meat lovers pizza are $2.80 thought mmm roll on Friday tea and notice on TV Burger king change range large frozen coke for a dollar thought Burger King hear I come for lunch on Saturday after balance.Eats for today are

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

Pre training handful of raisons,creatine and curse

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,one fish oil,

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

Tea red pepper peannie with chicken,one fish oil milk

Before bed protein shake one spud

[Wolffenbuttel]

Are you sure there was an issue with your form on the squats Rat Attack?

due to the fixed bar angle of the smith machine your mechanics will be different to normal squats.

[rapz]

i love smith squats GR, the movement is very different from just the normal BB squats, my flexibilty in my hips is crap so doing the smith allows me to go deep deep deep with a very narrow stance and hit the quads hard, where BB squats my stance is very wide and find my gluts get hit more.

[Gym rat]

Chest and calfs

DB incline press 1x15 24kg's,3x10-12 40kg's,42kg,46kg's

Flat DB bench press 3x10-12 40kg's,42kg's,46kg's

Flat bench cable flys 3x10-12 50pps,60pps,80pps

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

Standing calf raise 3x10-12 255,260,270 pounds

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

Seated calf raise 3x10-12 80kg,90kg,100kg

Smashed chest this morning nailed 12 good hard reps with 46's for incline which were spoted with lots of grunting as well.Took just over a hour to do.Woke up with a stiff right hip not to sure how I got that but looked like some old dude with a bad hip plus it was bit sore might have to that injury threed .Got my plane ticket booked for Wellys when I go to Wellys for the sevens so far got tickets,for the sevens tick,place to stay tick,plane ticket tick and 133 days until the sevens plus all the hot chicks that I will be able to check out.Eats for today are

Breakfast one and half cups of oats with one egg,one banana,three tsp of flaxseed,two toast with peanut butter,protein shake,one fish oil

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

Post training 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 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 beef noodle dish,banana cake milk one fish oil

Before bed protein shake and one spud

[Gym rat]

Chest and calfs

DB incline press 1x15 24kg's,3x10-12 40kg's,42kg,46kg's

Flat DB bench press 3x10-12 40kg's,42kg's,46kg's

Flat bench cable flys 3x10-12 50pps,60pps,80pps

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

Standing calf raise 3x10-12 255,260,270 pounds

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

Seated calf raise 3x10-12 80kg,90kg,100kg

Smashed chest this morning nailed 12 good hard reps with 46's for incline which were spoted with lots of grunting as well.Took just over a hour to do.Woke up with a stiff right hip not to sure how I got that but looked like some old dude with a bad hip plus it was bit sore might have to that injury threed .Got my plane ticket booked for Wellys when I go to Wellys for the sevens so far got tickets,for the sevens tick,place to stay tick,plane ticket tick and 133 days until the sevens plus all the hot chicks that I will be able to check out.Eats for today are

Breakfast one and half cups of oats with one egg,one banana,three tsp of flaxseed,two toast with peanut butter,protein shake,one fish oil

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

Post training 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 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 beef noodle dish,banana cake milk one fish oil

Before bed protein shake and one spud

[Gym rat]

Back today

Chin up 3x12

Close grip pull ups 3x12

Reverse pulldown 4x10-12 70kg,77kg,84kg,91kg

Super set

Lat pull down 4x10-12 70kg,77kg,84kg,91kg

Bent over bb row 5x10-12 115kg,118kg,120kg,110kg,100kg

Staright arm pulldown FST-7 7x10-12 130 pounds for the seven working sets

Got to the gym just after ten and had awesome back train and I was stoked about smashing 12 reps for bent over bb row and having ACDC turned up on my pod which were diffrent ACDC tracks like tunderstruck,Shoot to thrill etc and lots grunting and yelling as well to get myself fired up or in the zone Gym Rat style.Got one of the gym instructors to spot me for the last two sets for reverse pulldown and lat pulldown.People that I know at my gym have made comment to me that I am looking normal again with more colour and engery as well .Not to sure if I have mention this when I was in Aucks  and when I had a to make a few trips to the post office to send stuff back to Dunedin for one of the packets I wrote Gym Rat HQ,When I did that I imaged that the person at the mail place must thought WTF or what is a Gym Rat.Thinking of going to check out Eat me Supplements when I am in Wellys for the sevens might flick them a email to see if I can have a tour of Eat me Supplements which would be cool to see where my whey from Eat me is made, Eats for today are

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

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

Post training 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 in brine,one fish oil

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

Tea omletes smoked salmon,asperigush,milk one fish oil

Before bed protein shake one spud

 

 

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 2x15 50kg,60kg,2x8-12 80kg,90kg,2x4-6 110kg,120kg

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

Db front raise 3x12 22kg's,24kg's,26kg's 30 seconds rest between sets

Reverse pec deck 5x12 70,80,90,100,110 pounds 30 seconds rest between sets

Seated leg curls 3x12 59kg,66kg,80kg

Stiff legged dead lifts  with dbs 34kg's,40kg's,50kg's

Standing leg curl 3x12 100,120,130 pounds

Took out my anger on Team NZ losing the cup by going hard for a hour felt a bit gutted durring the day and text one of my co works and said this is like 07 when the AB's lost to France.Stopped off at a internet cafe on the way to work and wrote on Twitter Well done Team NZ you done the country proud keep your heads up high better luck next time around on bring thr cup home.Felt gutted still when I was biking home from work.When I get up tomorwo morning it is going to feel very strange with out any Americas cup on.Started to look at other sponsorship options for next year like the Halberg trust and  the Lion Foundation to see if they can Sponsor me for next year. for help covering the cost for the likes of seeing my trainer once a month,supplements etc.Eats for today are

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

Pre training handful of raiosns,500ml of milk,creatine and curse

Post training 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 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 proetin shake with one spud

 

 

[Gym rat]

Arms today

Ezy bar curls 2x12 25kg,30kg,3x10-12 41kg,45kg,48kg

Db hammer curls 3x12 24kg's,26kg's,30kg's 

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

Reverse curls 3x10 25kg,30kg,35kg

Triceps cable pushdown 2x12 70,75,3x12 90,95,101 pounds

Triceps overhead cable extensions 3x10 150,160,170 pounds

Dips with feet on bench 3x30-50

Had a good train this morning and asked guy wearing crossfitt T shirt to spot me on the last set for ezy bar curls. but the guy with crossfit T shirt did  a shit job on spoting me and thought note to self dont ask any one doing cross fit  to spot me  and be best to ask someone else to spot me next time around.It felt strange this morning while I was having breakfast it felt strange with out any Americas cup on and imaged that lots of other people thought that as well.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,protein shake fish oil,multi

pre training handful of raisons,500ml of milk,creatine and cruse

Post training 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 one fish oil

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

Tea pams meat lover pizza,600ml mountion dew,moro bar,bowl of ice cream one fish oil

Before bed protein shake one spud

 

[Wolffenbuttel]

How did he mess it up man? did he take too much? Bloody Crossfit.....

Had a good train this morning and asked guy wearing crossfitt T shirt to spot me on the last set for ezy bar curls. but the guy with crossfit T shirt did  a shit job on spoting me and thought note to self dont ask any one doing cross fit  to spot me  and be best to ask someone else to spot me next time around.

 

[maccaz]

isn't halberg for disabled athletes?

[Michael Knight]

lol a spot for curls? Thats hard core

[Gym rat]

Body balance today and did the new body balance Cd which was good with good tracks on it caught upo with a few members after words.I will be getting the DVD from the Pans sometime next week not to sure when that will be.

How did he mess it up man? did he take too much? Bloody Crossfit.....

 

Had a good train this morning and asked guy wearing crossfitt T shirt to spot me on the last set for ezy bar curls. but the guy with crossfit T shirt did  a shit job on spoting me and thought note to self dont ask any one doing cross fit  to spot me  and be best to ask someone else to spot me next time around.

 He kept on walking away when I told him the rep range that I was going for which was 10-12 rep Bloody crossfit is right and thought  today if that happend when I was low carb I would have lost the plot or had a meltdown

 

isn't halberg for disabled athletes?

Yes it is not to sure why Mike K suggested that to me when I texted Mike K the other day and asked for some suggestions on spounsors for next year,

Will be seeing my trainer next Monday to get my body fat checked and heard back from my trainer when I emailed my trainer and told my trainer about me getting hip cramps and the problem is nutrient deficenty plus my trainer will some me some hip streaches if we have time next Monday.Got Doms  in arms  after giving them a nice good ass kicking yesterday.Eats for today are

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

Morning tea real mass shake with creatine

Lunch whopper JR small fires,chochlate Sunday.large frozen coke,,small diet coke,fish oil

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

Tea pizza,one fish oil apple milk

Before bed protein shake one spud

 

 

[Gym rat]

Rest day today 

Had a nice lazy Sunday today and watched Iron man 2 before watching the AB's on prime also multi task which was talked to my brother on skype,watch the AB;s  and watch for Olympia  updates on Twitter.For the next few weeks I am going to work on my form for smith machine squats and slowy build up to the weight what I was using for smith squats  before I had to start cutting. 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 ,multi,fish oil

Morning tea real mass shake with milk,creatine and handful of raisons

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

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

Tea roast chicken with aspergish,kumara,milk one fish oil

Before bed proetin shake and one spud

[Gym rat]

Quads today

Leg press 1x15 4pps,3x12 7pps,8pps,10pps

Power bag walking lunges 3x15 with 15kg power bag

Smith machine  squats 3x15 130kg,135kg,138kg

Leg extensions 3x12 114kg,118kg,122kg

Training was good this morning and much better depath on my smith squats and thought I am just going going work on form instead of rushing up to 150kg, and just take my time working up to that weight.Had to rush home for a quick shower after I forgot to put cleaner boxers in my bag .The doms in my quads was  kicking in while I was walking up and down the stairs at work plus I was thinking zimmer frame please loz.Hope I dont wake up with hip cramp when I get up on Tuseday morning still being trying to figure why I got that problem might need to spend some time streaching my hips and watching videos of hip streaching on youtube including reading up on hip streaching .

Eats for today are

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

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

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 one fish oil

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

Tea pasta with a tomato based sauce,milk

Before bed protein shake and one spud

[FellowshipOfTheRon]

incase you are still looking for a sponsor http://www.punchsupplements.co.nz/maxs-brand-ambassadors