Gymrat's journey to the bodybuilding stage

[Gym rat]

Chest and calfs today

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

Flat db bench press 3x10-12 40kg's,44kg's,48kg's

Flat bench cable flys 3x10-12 60pps,70pps,80pps

Cable cross overs FST-7 7x12 80pps for the seven working sets

Calf press 3x12 6pps,7pps,8pps

Standing calf raise 3x12 240,260,270 pounds

Seated calf raise 3x12 80kg,90kg,100kg

Had a good train this morning and got randome dude spot me on the last set of inclines with the 46's before I got them up I yellled out yeah baby plus a few grunts. while I was smashing out 12 reps.I had good read of the link what Fellowship of the Ron posted that sounds like me I am going to that send my CV plus photos of me from the Pan;s also thinking of asking Fitwear as well.The Doms was getting me today when I was walking up the back stairs at work I was think shit I hate walking up stairs after training quads and I need zimmer frame asp.Even sitting down the loo was still and I need a raised loo sit loz.

Eats for today are

breakfast one and half cups of oats with two eggs,three tsp of flaxseed,one banana,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 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 quice with beetroot salad milk one fish oil

Before bed protein shake with one carrot

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups 3x12

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

Super set

Lat pulldowns 4x10-12 70kg,77kg,84kg,91kg

Bent over bb row 5x12 115kg,118kg,120kg.110kg,100kg

Straight arm pull down FST -7 7x12 130 pounds for the seven working sets

Had a good train this morning and a few members that I know at the gym have mention to me that I am starting to fill out nicley which made me think while I was at work I am going to nice and steady lean bulk plus have a nice lean BMI eight or nine % including a couple of cheat meals on the weekend while I am clean bulking .Back to my training came close to puking in my month must have been to much water in between sets note to self sip water in between sets not lots of water in one go while resting between sets.Sent a email to punch supplements  after I thought about that link what fellowship of the Ron mention this morning including photos of me posing at Wolfs gym.I will let you guys how I get on hopeful I will have more sponsors on borad for next year.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 one 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 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 shrimp,salad,milk one fish oil

Before bed one spud and protein shake

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups 3x12

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

Super set

Lat pulldowns 4x10-12 70kg,77kg,84kg,91kg

Bent over bb row 5x12 115kg,118kg,120kg.110kg,100kg

Straight arm pull down FST -7 7x12 130 pounds for the seven working sets

Had a good train this morning and a few members that I know at the gym have mention to me that I am starting to fill out nicley which made me think while I was at work I am going to nice and steady lean bulk plus have a nice lean BMI eight or nine % including a couple of cheat meals on the weekend while I am clean bulking .Back to my training came close to puking in my month must have been to much water in between sets note to self sip water in between sets not lots of water in one go while resting between sets.Sent a email to punch supplements  after I thought about that link what fellowship of the Ron mention this morning including photos of me posing at Wolfs gym.I will let you guys how I get on hopeful I will have more sponsors on borad for next year.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 one 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 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 shrimp,salad,milk one fish oil

Before bed one spud and protein shake

[Wolffenbuttel]

Damien!

you should put links to your movies on your CV!!

Also can we expect a GR4?

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 2x15 50kg,60kg,2x8-12 80kg,95kg,,2x4-6 110kg,120kg

Db lateral raise 3x12 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

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

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

Standing leg curl 3x12 100,110,120 pounds

Training was good today came close to getting blood shot eyes oh well just all part of the fun on getting bigger for next year had to rest for minute then I countined on.Notice on muscle imaging that the DVD from the Pans is out thought sweet soon I will be getting my copy in the mail.Had shit day at work thanks to one of my co workers they walked acrossed my nice clean floor when I was still cleaning the area that I was cleaning.I thought if that happend when I was low carb I would have gotten pissed off big time.I was thinking today about doing another Gym rat movie when I am up in Wellys for the sevens.question for you guys would you like to see another gym rat movie?Eats for today are

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

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

Post training protein 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,185 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 one cup of brown rice with two beef patties,salad,milk one fish oil

Before bed protein shake one spud

[Mcmass]

Hi Ratty 

Would be good to see another gymrat vid. Just wanted to ask why you had a carrot with your bedtime meal instead of a spud? lower carb?

 

[Gym rat]

Arms today

Ezy bar curls 2x12 25kg,28kg,3x10-12 41kg,45kg,48kg

Db hammer curls 12 reps each arm 3x12 24kg's,26kg's,30kg's

Overhead cable curls 3x12 50pps,60pps,70pps

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

Triceps cable pushdown 2x12 50,60,3x12 90,95,101 pounds

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

Dips 3x50 body weight

Before I started to train arms I was thinking of starting the workout with biceps cable curls and thought I be best to stick with ezy bar curls since I am building more size for next year plus I would be hitting more muscle fibers.Had a good train which took just under a hour to train arms.Been wondering what my body fat is since I am bulking or in off season mode will be able to find that when I see my trainer on Monday and progress pics as well which will be getting done each month.Stopped of at New World on the way from work to pick up chicken stuffed pasta for tea on Saturday plus looking forward to Lions kicking some Auckland arse  in a replay of last years semi final.Thinking of having a cheat meal for my afternoon tea on Saturday not to sure what that will be something to ponder between now and then.Which brings me to eats for today are

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

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

Post protein 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 combo pizza,moro bar,600ml of mountain dew one fish oil

Before bed protein shake one spud

[Gym rat]

Hi Ratty 

Would be good to see another gymrat vid. Just wanted to ask why you had a carrot with your bedtime meal instead of a spud? lower carb?

 

did not have any spuds on me at the time and went for the carrot instead

[Gym rat]

Hi Ratty 

Would be good to see another gymrat vid. Just wanted to ask why you had a carrot with your bedtime meal instead of a spud? lower carb?

 

did not have any spuds on me at the time and went for the carrot instead

[Gym rat]

Body balance today

Had a chat to my trainer before body balance  about Monday like getting my body fat checked etc.Forgot to mention that my gym has got glute and hamstring raise now just notice that this week.Body balance was good bought myself a bigger note so I would have more space to put my weights in including measurement as well when I see my trainer each month.I have been counting down to half past seven today when Wellington beats Auckland.Was looking at the draw for round nine of the Itm cup notice that the Lions are playing on Thursday night and the same for the Breakers have there first game of the season and thought what to wear on Thursday when I get home from work my Lions gears or my Breakers jesery.Had beef bento for Lunch which was very nice which brings me to eats for today are

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

morning tea apple 500ml of milk,creatine

Lunch beef bento

Afternoon tea canjin bean mix with chop chicken bowl of ice cream

Tea chicken stuffed pasta with a tomato based sauce one fish oil

Before bed protein shake one spud

[Gym rat]

Rest day today Just had a nice lazy Sunday and watched the replay of the All Blacks vs Spring Boks on prime thought it was a good game.Stoked about the Lions giving Auckland a good ass Kicking last night to remain unbeaten and on top of the table as well.

Eats for today are

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

Morning tea handful of raisons,creatine,500ml of milk

Lunch one cup of brown rice,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 one apple

tea roast chicken with kumara,brocklie,milk one fish oil

Before bed protein shake and one spud

[Gym rat]

Quads today

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

Walking lunges with two ten kg plates 3x15

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

Hack squats 3x12 120kg,130kg,140kg

Leg extensions 3x12 114kg,118kg,123kg 

Before I trained I got my body fat and stats done my trainer my chest has gone up five inches since my comp from  35 inches to 40 inches quads 26 inches,calfs 16 inches,waste 32 inches,biceps 16 inches body fat 9% and weight is 97.8kg I said to my trainer  that my plan for off season is to keep my body fat between 6 and 9% body fat and for when it comes time to start cutting for the Pans I wont have to do much cardio not to worry about lossing to much muscle which I notice this time around I did lose some muscle when I was cutting.from doing to much cardio.I sent off my current split to my trainer to go over.Not to sure at this stage if there will be any changes to current split that I have or anything new to my training will probley find out sometime durring the week.Happy where things are at since it has been two months since the Pans.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 one fish oil and multi

Pre training handful of raisons,creatine and curse

Post training protein 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 pasta with prawns,aspergish,avacado,milk one fish oil

Before bed protein shake one spud

 

[Gym rat]

Chest and calfs today

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

Flat db bench press 3x10-12 42kg's,44kg's,48kg's

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

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

Calf press 3x12 6pps, 7pps, 8 pps

Standing calf raise 3x10-12 240,255,270 pounds

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

Training was good this morning showed one of the gym instructors  that I know my measurements that I know and was amazed how lean my body fat is  after my comp in Aucks.I thought it would be double digest my body fat since I have started bulking again.9% which is good and the plan is during the off season to keep things lean while I am building more muscle  and size for the new year.Went to the dog park with my dad plus it freaked me out plus I dont like being around dogs since I had bad experince when I was 14 with dog biting my anckle when I was walking down my street just minding my own issues.Which was boring like hell to watch.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 one fish oil

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

Post training protein 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 Pasta with a meat sauce,salad one fish oil milk

Before bed protein shake with one spud

[Wolffenbuttel]

Hey Damien

I was just wondering if your back width changed much in these new measurements since you changed up your back routine?

Nice leg smash BTW!!

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups 3x12

Reverse pull down 4x10-12 77kg,79kg,80kg,84kg

Super set

Lat pull down 4x10-12 77kg,79kg,80kg,84kg

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

Straight arm pull down FST-7 7x12 130 pounds for the seven working sets

Training was good this morning. and notice since I have been super seting  reverse pulldowns with lat pulldowns my biceps fatigue quickly and form gets a bit sloppy at times.Notice the other day when I was looking at WellingtonNZ.com notice that a new Japanees Resturant  has  open on Dixion St and thought I will have to check that out when I am in Wellys for the sevens along with the other Japanees Resturants that I have not been to when I have been to Wellys.I am very surprised that there tickets for the sevens still on sale which amazes me unlike compare to pervious years gone by when there sold out in a few minutes.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,one fish oil,multi

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

Post train protein hit one spud

Lunch one cup 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 two burgers,one cup of brown rice,salad,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 100kg,110kg

Db lateral raise 3x12 16kg's,18kg's,20kg's

Db fron raise 3x12 30 seconds rest between sets 20kg's,22kg's,24kg's

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

Lyning hamstring curls 3x10-12,59kg,66kg,73kg

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

Standing leg curl 3x12 100,110,120 pounds

Training was good today took just over a hour to get through talked to a couple of members that I know after words.It was raining when I left the gym forgot to bring my rain pants with me oh well got a bit wet biking from the gym  to New world to pick up my tuna for the week.While I was a work today I was thought I best to change from having one and half cups of oats to one cup of oats which would be cheaper cost wise while I am bulking.Bit my toung twice while i was chewing gum was tempeted to say shit  and thought best not to but my mind was thinking that at the time.Stopped off a Gardens New World on the way home from work to pick up my cheat meal for Friday and oats which brings me to 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,500ml of milk,creatine,curse

Post training protein 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 lamb kebab one fish oil milk

Before bed protein shake and one spud

 

 

[Gym rat]

Arms today

Ezy bar curls 2x15 25kg,28kg,3x10-12 41kg,45kg,48kg

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

Overhead cable curls 3x12 50pps, 60pps,  70pps

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

Triceps cable pushdown 2x12 45.50,3x12 90.95,101 pounds

Triceps cable push down 3x10 150,160,170 pounds

Dips with feet on bench 3x50

When I arrived at the gym and notice that my Ipod was still on which had me thinking hope I have enough battery power to last the work out and it thank god which was good news.Took me just under a hour to train arms.When I was biking to work from the gym thought I am going to get given huge shit about Hawkes Bay beating Wellington last night in the ITM cup and I did end up getting stick just wake up call and thank god it did not happen next when it is a home semi final.Thinking of having burger king for lunch in town after body balance not to sure what that will be hopeful they still of the stuner and some from the change range not to sure what that will be which brings me to eats for today are

Breakfast one cup 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 creatine ,500ml of milk,curse handful of raisons

Post training protein 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 surprime pizza,600ml of mountain dew,moro gold bar one fish oil

Before bed protein shake one spud

 

[Gym rat]

body balance today class was good plus I was feeling a bit tight in my lower back  before  balance  started must slept wrong oh well.Found later on today that David Cull got back in for the Mayor of Dunedin boo and which sucks.Had to go to World to pick up a bag spuds  after I ran out yesterday.Had buger king lunch was thinking of having sushi for lunch since I am bulking best to stick with burger king instead.Which brings me to eats for today are

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

Morning tea handful of raisons,creatine,500ml of milk

Lunch stuner with small onion rings from burger king two fish oil

Afternoon tea pinky bar

Tea homemade pizza milk

Before bed protein shake one spud

[Gym rat]

Rest day today

Just had a nice lazy Sunday today and watched a couple of Adam Sandler DVDs which are the longest yard and Big Dady which were very funny.Was going listen to the Phoenix game on Radio sport but the netball was on instead.Checked on flexonline for the results from the Europen Arnold  Classic stoked that Phil Heath won sweet.Eats for today are

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

Morning tea handful of raisons with 500ml of milk,creatine

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,one apple

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

Before bed protein shake and one spud

[Gym rat]

Quads today

Leg press 1x15 4pps, 3x10-12 7pps, 9pps, 10 pps

Walking lunges with two ten kg plates 3x15

Smith machince squats 3x10-15 130kg,135kg,138kg

Hack squats 3x12 130kg,135kg,140kg

Smashed quads this morning and it was bit strugle siting down in front my locker to have my post training meal including when I was leaving the gym as well including riding my bike as well.At work had to make a few trips to the skip which ment walking  down the back stairs a few times and thought I could do with a zimmer frame right about now.Biking home from work was fun plus it was pissing down with rain which made things  hard to see  with the rain come into my eyes.The Doms is starting to kick in might need to bust out the Leg calipers for getting out of bed lol.At work a few of my workers have mention to me that I recoverd well from my comp with more colour on my face .Carred a filing capent at work today and one of my female co workers were impresed about that.

Eats for today are

Breakfast one 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 creatine,500ml of milk,curse

Post training protein shake with two table spoons of dextrose one spud

Lunch one cups 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 dextrose,two table spoons of tuna one apple

Tea salmon,kumara chips,aspergish one fish oil milk

Before bed protein shake with one spud

[Gym rat]

Chest and calfs today

DB incline press 1x15 24kg's 3x10-12 42kg's,44kg's,48kg's PB

Flat db bench press 3x12 44kg's,46kg's,48kg's

Flat bench cable fly's 3x12 60pps,70pps,80pps

Cable cross overs FST-7 7x12 80pps

Standing calfs raise 3x12 240,255,270 pounds

Calf press 3x12 6pps, 7pps, 8pps

Seated calf raise 3x12 80kg,90kg,100kg

Had awesome train this morning was thinking of using the 46's for the last set for DB inclines thought f*ck it go for the 48's got some random dude to spot me and help get them up as well smashed 12 reps out easy which was a walk in the park for me.It was like for the rest of my chest and calf train which was easy.My calf's were screaming when I was walking up the back stairs at work felt like I had bricks in my shoes.Looking forward to seeing the Ab's in the gym which will be cool.Hope see Richie,Corey Jane etc and hope to get my photo taken with them.Notice a TV crew outside the libary when I was walking past and thought I wonder if they need me.Told my dad about me having carbs before going to bed including the benfits of having carbs before going to sleep which helps me sleep well including lower the blood sugrar levels as well which brings me to eats for today areh

Breakfast one 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

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

Post training protein shake with two tabler spoons of dextrose,one spud

Lunch one cup of brown rice with two cups of mixed veggies with 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 baked beans with rice carrots,broclie,milk one fish oil

[Gym rat]

Back today

Chin ups 3x12 30 pounds each set

Assisted close grip chin ups 3x12

Reverse pulldown 4x10-12 70kg,77kg,80kg,84kg

Super set

Lat pulldown 4x10-12 70kg,77kg,80kg,84kg

Single arm iso lateral row 5x10-12 60kg,65kg,70kg,55kg,50kg

Straight arm pulldown FST-7 7x12 130 pounds for the seven working sets

The gym was a busy this morning with All blacks being at my gym and saw everyone which was very cool and got to work in with one of the All blacks which was cool.Was going to bent over bb row today but the power cage was being used so I had to replace it with single arm iso lateral row instead.I got to see Riche as well which was cool plus that the first time that I have seen Richie in the gym which was awesome.Had to replace close grip pull ups with assited pull up and still got a good streach in my lats.Notice yesterday was feeling a bit hungry in between meals and thought when I got up this morning added in 100g of oats with one cup my one cup of oats which brings me to eats for today are

Breakfast one cup of oats with 100g of oats with two eggs,three tsp of flaxseed,one banana,one cup of yoghurt,two toast with peanut butter,protein shake,one fish oil,multi

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

Post train protein shake with two table spoons of dextrose one spud

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

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

Tea phud thai,rice,beef curry,milk one fish oil

Before bed protein shake with one spud

[Gym rat]

Shoulders and hamstrings today

Iso Miltary press 2x15 50kg,60kg,2x8-12 80kg,90kg,2x4-6 100kg,110kg

DB lateral raise 3x12 14kg's,16kg's,20kg's

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

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

Lyning hamstring curls 3x12 59kg,66kg,73kg

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

Standing leg curl 3x12 100,110,120 pounds

The gym was quite theo morning with out the All Blacks  being but it was cool training long side them yesterday.I forgot to mention yesterday seeing one of the Franks brothers bench 140 easy which was amazing to watch.Herd back from my trainer  and good  feed back about my current training split and have to add in one more excersie for back seated cable row or one arm DB row something for me to think about and I enjoy doing both to hit my inner back.Came close today wining a All Blacks jersery today and it was promo by the rock where I had throw a small rugby ball through a small hole three times but came a way with a chochlate bar instead and ideal for BULKING.As I am writing in my jouranl feels a bit strange with out any Thursday night ITM cup rugby on the radio.Eats for today are

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

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

Post training protein 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 tuna,two table spoons of peanut butter,apple

Tea pasta with achoive sauce,milk one fish oil

Before bed protein shake one spud

 

[FellowshipOfTheRon]

haha giving kudos for this log. gotta love it, not just workout log but the funny/interesting stories you put in here and there which make for good reading

[Gym rat]

Arms today

Ezy bar curls 2x15 25kg,28kg,3x10-12 41kg,45kg,48kg

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

Over head cable curls 3x12 50pps, 60pps,70pps

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

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

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

Dips with feet on bench 3x30,50

Training was good this morning and just I was leaving home on my bike it started to rain plus I couldn't be stuffed to go back and get my rain pants.While I was at the gym notice a add up on the notice borad saying models required I thought I wonder if they need Gym Nations hottest male member.When to Champions of the world to wait in line  to take some pics of the All Blacks were in store Ben Smith,Ma Nonu and Andrew Hore.Went into New World to pick up a 600ml of mountian dew to go with my pizza that I will be having with my tea.A few of my co wokers have mention to me that I am looking big  and huge since I am bulking .Saw some Wallabies supporters in town on the way to work and yelled out All Blacks  planing on doing that a few times this weekend.Eats for today are

Breakfast one cup of oats with two eggs,one banana,3tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake one fish oil,multi

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

Post training protein shake with two table spoons of dextrose one spud

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

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

Tea ham and pineapple pizza,600ml mountain dew one fish oil

Before bed protein shake  and one spud