Gymrat's journey to the bodybuilding stage

[Gym rat]

Body balance today small class today and figured it would be small today with the weather being nice and sunny including  the test as well.Saw tv programe being filmed when I was walking through the Octagon with my bike stopped to have a look and got asked a few question like do I live in Dunedin etc plus it was cool  being filmed should have mention the name of the tv programe is liked not to sure if is on Sky or normal tv ie tv one etc.Was going to have burger king for lunch but had Subway instead which brings me to eats for today are

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

Morning tea handful of raisons,creatine 500ml of milk

Lunch footlong chicken sub with sweet chillie sauce,honey mustard sauce,BBq sauce soft cone one fish oil

Afternoon tea banana cake

tea Salmon asgergish brown rice milk one fish oil

Before bed protein shake one spud

[Ninja]

You still going gymrat? Congrats on your first show

[Gym rat]

Rest day today updated my food log by adding the food that I had to eat when having lunch in town after body balance including when having tea at my dad's house.Added in hack squats to my log book and one arm db row to hit my inner back when I am training back on Wednesday.Saw the highlights from last night Ab's win thought it was a good game and looking forward to watching the end of year tour on Prime

You still going gymrat? Congrats on your first show

No I didnt go because it was at Dunedin new stadium which I am against still.Thanks Ninja hope it will be a sign of things to come.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 and multi

Morning tea handful of raisons,creatine 500ml of milk

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

Before bed protein shake and one spud

[Gym rat]

Quads today

Smith machine squats 1x15 100kg,3x10-15 130kg,135kg,140kg

Leg press 3x10-12 7pps, 9pps,,10 pps

Walking lunges with two 10kg plates 3x15

Hack squats 3x12 130kg,140kg,150kg

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

Had to start things with smith squats today since the leg press was being used at the time my depth was good and thought for smith machine squats  I will have the weight in that range and work on good rom  plus it was a warm one.Quads were nice a pumped after words plus it was a bit of a strugle when I was walking down the stairs in the mens changing and thought right about now I could do with a zimmer frame or leg calibers.When I got to my bike scooter please just like the one in the lotto add.Walking down the stairs at work was bit of strugle at times and thought shit I hate walking down stairs after a nasty quad train.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,one cup of yoghurt,protein shake,fish oil and mulit

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 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 two burgers,pasta,salad,milk one fish oil

Before before bed protein shake one spud

 

[Gym rat]

Chest and calfs today

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

Flat db bench press 3x10-12 44kg's.46kg's,48kg's

Flat bench cable fly's 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 240,255,270 pounds

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

Training was good this morning and a case of bad luck scraped the lower part of my middle finger on the leg press just a small cut had to make  trip to the front desk to get plaster to stop the bleading.Finshed my  tub of curse which I got from Eat me and thought I enjoyed using it and it was easy to mix in my shaker before going to the gym.Slept like a log last night after smashing quads yesterday.Bit a  strugle getting out of bed this morning  just about needed a zimmer frame.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,one fish oil,multi

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

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 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 apple

Tea rice,carrots,beef stew,spinich,milk one fish oil

Before bed protein shake with one spud

[Gym rat]

back today

Chin ups 3x12

Close grip pull ups 3x12

Reverse pull downs 4x10-12 70kg,77kg,80kg,84kg

Superset

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

Close grip cable row 84kg,91kg,98kg

Bent over bb row 5x10-12 115kg,118kg,120kg,105kg,100kg

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

Had a good hard train this morning had wait a few minutes so I could use the power cage for bent over rows which was cool with me.Started to think of some ideas for my nine month plan for the 2014 Pan Pacific champs in Auckland like keeping my body fat at  a good constent level between and when I have to start cutting full time and going to posing practise when that starts up again so I can lots of posing practise in not to sure what else I will add to the list but when the movation levels are feeling a bit average when I need a bost .They way I am going over come that is by going on to youtube and watch any bodybuilding movation video that would include any movation by kai Greene including Pumping Iron on DVD.I am going to write it up and show my trainer when I see my trainer  next Monday.Cooked up some more spuds when I got home from work after I notice things were looking a bit low.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 one fish oil,multi

Pre training creatine,500ml of milk,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 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 one spud

[Gym rat]

Shoulders and hamstrings today

Iso shoulder press 2x15 50kg,60kg,32x8-12 80kg,90kg,2x4-6 100kg,110kg

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

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

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

Lying leg curls 3x10-12 59kg,66kg,73kg

BB stiff legged deadlifts 3x12 90kg,100kg,115kg

Standing leg curl 3x12 100,110,120 pounds

Training was good this morning and the workout took a hour to do.Looking forward to listing to the ITM cup final and I hope Wellington beats Canterbury and bring the Itm cup to Wellys.At work today one sports students asked when is your next comp said August and not to sure which week in August when the Pans will be in the new year.It was a warm plus slow going on the bike when I was biking home from work wasnt so bad for when I was biking up Opoho road did see a few hotties which made me feel a bit anxious shiffty.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,one fish oil,multi

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

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

Lunch one cup of brown rice 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 Thai dishes rice,chicken larguy,prawn soup,fish oil milk

Before bed protein shake one spud

[Gym rat]

Arms today

Ezy bar curls 2x15 25kg,28kg,3x10-12 43kg,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 20kg,30kg,35kg

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

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

Dips with feet on bench 3x50

Train was good this morning which took a hour to train arms.When I was leaving the gym some clown parked there car near the bike rack on bad angle which ment I had bugger all space to get my bike out with my saddle bags on my bike.Had to put my saddle bags off to the side to get my bike out from the bike rack.Had to put my saddle bags on my bike.Found out when the list of shows for NABBA/WFF in the new year and they will be out soon with dates so I can start planing my journey to the 2014 Pan Pacific champs.Which will be another thing that I will be adding to my ten month plan list which I will be working on tonight before dropping it off at the desk to pass on to my trainer.Eats for today are

Breakfast one 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 train 500ml of milk,creatine 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,600 ml  mountan dew one fish oil

Before bed protein shake one spud

 

[Gym rat]

Body balance today class was good dropped my ten month plan at front desk to pass on to my trainer for my trainer to go over.Few of the points which I wrote on my ten month plan  which were injury free,eat and drink clean when I am at the sevens when I am in Wellys,if movation levels feel flat or average will watch pumping iron including any bodybuilding movation video on youtube and the same for any Kai Green philosohy video as well.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 one fish oil,multi

Morning tea handful of raisons,creatine

Lunch stunner from burger king one fish oil

Afternoon tea one can of choclate creamed rice,chochlate bar

Tea one cup of brown rice with two cups of mixed veggies,chop chicken ine lyte mayo one fish oil

Before bed protein shake one spud

[Gym rat]

Rest day today  today felt a bit depressed about the Lions losing the ITM cup final to Canterbury last night still proud of the Lions on having a awesome year.sent a text  one of my mates  in Wellys who is the strengh trainer for the Lions and said well done on a awesome year bugger about the final.The Lions did me proud love my lions win or lose roll on 2014.Came close to falling asleep while I was watching Transformers dark moon on DVD with the sun coming through the kitchen window. watched Girdiron gang afterwords which were both good.Had a look at the sevens website today and notice that there will be fashion parade  thought that would be a good way to build up for the Pans later on in the year.Eats for today are

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

Morning tea handful of raisons,creatine 500ml of 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,two table spoons of tuna one apple

Tea pasta,roast chicken,aspergish,milk one fish oil

Before bed protein shake one spud

[Gym rat]

Quads today

Leg press 1x15 4pps, 3x12 7pps, 9pps, 10 pps

Plate walking lunges 3x15 10kg's,20kg's,20kg's

Smith machine squats 3x15 130kg,135kg,140kg

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

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

Training was good this morning was planing on doing power bag walking lunges in the circuit room but it was busy so I opeted for walking lunges with a plates instead which was doing lenghs of the Olympic gym instead.The gym was quite being Labour day.One of the TV 's at the gym were showing a replay of  the final from Saturday thought shit why dose that have to be on when i am getting over the Lions lossing to Canterbury.Was thinking of doing 20 reps for smith squats  on the last set might do that next week.Ran out of protein poweder on Sunday night and thought note to self  order a new bag of whey from Eat me before a public hoilday  like Labour day oh well mange a couple of days with out it.Had a lazy Labour day afternoon watched Twins  on DVD was going to watch 50 first dates but had other things to do.I will probley end up getting shit tomorwo at work about Wellys losing in the final dam you Canterbury .Came first on my mates list for the virtual heartland cup and beat everyone on my mates list by a big score which was good way to finshe off rugby for hear in NZ hopefuly I can do the same for the virtual rugby tours and  the same for the league world cup. Eats for today are

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

Pre training handful of raisons,creatine 500ml of milk

Post training one spud

Lunch one cup of brown rice with 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 steak and veggie stry fry,one fish oil milk

Before bed one spud

[Gym rat]

Chest and calfs today

Db incline press 1x15 24kg's,3x12 42kg's,44kg's,48kg's

Flat db bench press 3x10-12 44kg's,46kg's,48kg;s

Flat bench cable flys 3x12 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 240,255,270 pounds

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

Training was good this morning notice that my pecs were mega pumped  after smashing chest,Calfs were pumped as well plus they were screaming  when I was walking up the back stairs at work.Paid for for order of whey from Eat me hopefuly it will arrive and be waiting for me when I get home from work.I was thinking today it is going to feel very strange on Friday night with out any rugby for me to listen to on the radio will have to find something else for me to do like posting hear on Gym nation.Thought I was going to get given shit about Wellys losing to Canterbury at work today and I  didn't which was good.Eats for today are

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

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

Post train 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 meat sauce,salad,milk one fish oil

Before bed one spud

 

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups 3x12

Reverse pulldowns 4x1-12 70kg,77kg,80kg,84kg

Superset

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

Close grip cable row 3x10-12 84kg,91kg,98kg

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

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

Training was good this morning and it was my third day with out any whey in me hopefuly the Eat me gods will come to my rescue by having my order at my front door when I get home from work.Just about fell asleep before I had to start work at one must have been the weather plus I was thinking I was there was Plunket sheild cricket on at the Uni Oval  plus it would have been a good day for it sitting back on the embankment and watching the Volts.Had DOMS in my calfs this morning when i got up looked like Pengin *ROFL* when I was walking but it improved when I got moving around. Found out when new body balance CD  comes out  when I was leaving the gym next Saturday something to look forward to.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,multi fish oil

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

Post training 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  chips cooked on my grill,asprergish,two burgers with French mustard,milk one fish oil 

Before bed one spud

[Gym rat]

Shoulders and hamstrings today

Smith machine shouilder press 2x15 60kg,70kg,2x8-12 80kg,90kg,2x4-6 93kg,95kg

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

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

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

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

BB stiff legged deadlifts 3x12  90kg,100kg,115kg

Standing leg curl 3x12 100,110,120 pounds

When I arrived at the gym this morning notice that there was buger all space for me to get my bike in  and out so I had to lock my bike up to a no parking sign  down the road from the gym.Was going to start things off with hammer shoulder press put it was being used plus I couldnt be bothered waiting around for it be free so I went for smith machine shoulder press.Spent about five minutes talking to a gym instroctor about when I was cutting for the  Pans and go asked a few other questions as well wont go into much deatail about the questions that I got asked,Got waved at by some randome hottie when I went into Gardens New world on the way home from work which made me feel a bit anxious/shiffty still no whey from eat me boo hopefuly tomorwo which brings me to eats for today 

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

Pre train handful of raisons,creatine 500ml of milk

Post train 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 chicken kebab milk one fish oil

Before bed one spud

[AZIDE]

What specific questions did the gym instructor ask you?

[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

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

Reverse curls 3x10 20kg,30kg,35kg

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

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

Dips with feet on bench 3x50

Training was good this morning took just over a hour to train arms.Found out when the Pan Pacific show will be held in the new year in August not to sure at this stage which day in August but that's good to know.Sent a email off to my trainer when the Pan Pacific show is in August and told my trainer I will let you know when I find out the date.Notice that ASN is selling ASN t shirts when I biked past there after the gym.When I got home work today still no sigh of my order from Eat me called them up on my phone saying that I have not got my order of chochlate whey which I paid for on Tuesday and they are going to give me a ring on Monday after they speak with Fastway couriers not happy

What specific questions did the gym instructor ask you?

I got ask how many calories that I was on when I was cutting plus my weight on the day of the show and did you drop water etc

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,fish oil,multi

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

Post training 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 one table spoon of tuna apple

Tea surprime pizza,600ml mountian dew one fish oil

Before bed one spud

Before

 

[Gym rat]

Body balance today class was good did one of the new tracks from the new body balance cd and the song was winter core first time I have herd that song.Found out on the fastway courier website why my order from eat me is late there are holding it for no reason which is starting to piss me off and how dare fastway stuff a filmstar around.Got a number one haircut after the gym plus I need on since my hair was getting messy.Eats for today are

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

morning tea handful of raisons,creatine

lunch crispy chicken sushi,one fish oil

afternoon tea proctive bar apple

tea pizza,milk,one fish oil

before bed one spud

[Gym rat]

Rest day today just had nice lazy Sunday and watched the orginal transformers move ie the cartoon verson of it on DVD.Yesterday I when I was talking to one of my friends yesterday I got asked do you miss going for your walks and said at times I do and hurry up 2014 contest mode including doing posing practise when I am done training plus posing practise when i am done balance on Saturday and posing practise on Sunday morning's.Hope my body fat is still the same when I see my trainer on Monday and my back as gotten more width on it fingers crossed and pray.Was looking at the Calander on my phone today and thought 91 more sleeps until I fly up to Wellys sweet.Eats for today are

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

Morning tea handful of raisons,creatine 500ml of 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,two table spoons of tuna one apple

Tea roast chicken,aspergish,kumara,milk one fish 

Before bed one spud

[Gym rat]

Quads today

Leg press 1x15 4pps,3x12 7pps, 9pps, 10pps

Walking lunges with a plates 15kg's,15kg's,20kg's

Smith machine squats 3x15 130kg,135kg,140kg

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

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

Training was good this morning and while I was on on the last set for smith machine squats,when I got to the 15 rep thought f*ck it will go for 20 instead. Had to rest for a minute before moving on to hack squats.When I was done training thought I am not looking forward to the ride home from work after giving my quads a good ass kicking.When I arrived at work thought who put them stairs there.I looked like some old due walking up the stairs with my bike as well.Before I went out the door this morning rang up Fastway courier to see what the story is with my order from Eat me and told them the tracking number they told me it got delived on Saturday thought bull crap plus I did not see my package when I got home from the gym on Saturday plus they said it would be delivered today when I got home from work still no sign plus this starting to piss me off or*dash1*.Was going to see my trainer today but something came up for my trainer and I am booked in for next Monday.Eats for today are

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

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

Post train 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 ham,brocclie,milk one fish oil

Before bed one spud

[Gym rat]

Chest and calfs  today 

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

Flat db bench press 3x10-12 44kg's,46kg's,48kg's

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

cable cross over FST-7 7x12 80 ppps for the seven working sets

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

Training was good this morning plus the gym was a bit busy as well because my gym was getting brand new machines like plated loaded standing calfs,new leg press etc,Was planing on doing flat bench cable flys  as normly would on chest day thought best to wait unti next week instead and same for standing calf raise was like a kid in a candy store checking out the new machines while they were being instelled thought I can not to start using them .Rang up fastway this morning and they told me that they are going to send  me a replacemnet  and soon I will be able to have some whey in me thank god and yesterday I was thinking I am glad this did not happen while i was preping for the Pans thank god.I had chat to one of the trainers that I know at the gym notice big diffrence in me  since I am bulking and enjoying  peanutbutter ,pizza etc,

Eats for today are

Breakfast one cup of oats with two eggs,one banana,one cup of yoghurt,two toast with peanutbutter,one fish oil,multi

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

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 tuna ,two table spoons of peanut butter one apple

Tea rice ,brocclie,carrots,dail,one fish oil

Before bed one spud

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups

Reverse pulldowns 4x12 77kg,80kg,84kg,86kg

Superset

Latpulldown 4x12 77kg,,80kg,84kg,86kg

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

Seated mid row 3x12 84kg,91kg,98kg

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

When I arrived at the gym this morning notice that all the new machines what my gym got yesterday was set and thought pimped out my gym sessions.Before I trained went around to have a look to see what the new gear is which are two new lat pulldowns where one dose not have to change clips etc.two leg extensions with a bigger stack not to sure what the max what is but looking forward to using it,new seated leg curl,glute machine,plate loaed standing calf raise,seated lateral raise,new assted chin ups and dips,mid row,,45 degree leg press,machine leg press plus a few other things which I will mention later on.Got text message from eat me today saying that my order has arrived and thought sweet I am back to normal by having shake  before heading off to bed including having a shake with breakfast and post training which will help me recover faster from my training. Eats for today are

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

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

Post 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 mushroom sauce,ham,brocclie,milk one fish oil

Before bed one spud protein shake

[Gym rat]

Hammer shoulder press  2x15 50kg,60kg,2x8-12 80kg,90kg,2x4-6 100kg,120kg

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 

Db bent over laterals 5x12 14kg's for the five working sets 30 seconds rest between sets

Lying hamstring curls 3x12 59kg,63kg,74kg

Reverve hamstring extenions 3x12

BB stiff legged deadlifts 3x12 90kg,100kg,,115kg

Training was good this morning plus it was hot in the gym and when I arrived at the gym I was feeling a bit warm with my hodie .When I was training I thought I made the right move by putting my hoddie in my locker.Got checked out by a french hottie at work today which made me feel a bit anxious/shiffty speaking of work it was a warm one with sun blasting through the windows and came close to falling asleep because of the sun coming through the windows.Thought it was nice having  a protein shake after training unlike compare to last week when I had bugger all protein powder which sucked.Eats for today are

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

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

Post train protein shake with 2 table spoons of dextrose one spud

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,185g 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 cups of mixed veggies,180g of tuna,milk one fish oil

Before bed one spud protein shake

[Gym rat]

Arms today

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

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

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

triceps cable pushdown 2x15 50,60,3x12 90,110,130 pounds

triceps overhead cable extenions 3x10 150,160,185 pounds

Dips with feet on bench 3x50

Had good train this morning and got use one of the new cable cross overs for triceps cable pushdown and thought sweet I will have bigger weights stack to play with when I am smashing triceps.Did tricep overhead cable extenions on the same machine after I was done with tricep cable pushdown and changed to a stright bar overhead cable extenions .My arm were nice a pumped plus my carrrying my bags to my felt like they had bricks in them or lead.Looking forward to doing the new body balance cd when it comes out tomorwo and having cheat meal after words which will be buger king stunner for lunch and cheat meal for my afternoon tea as well not to sure what that will be something to ponder.Eats for today are

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

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

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

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

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

Tea one cup of pennae pasta,one cup of beans,180g of chop,chop chicken in mayo one fish oil

Before bed one spud protein shake

[Gym rat]

Body balance today and it was the relase of body balance 62 the class was big with 70 people in the class after the class I won  a packet of Dilmah tea wasnt' expect it which was cool still,Helped myself to some gummie bears when I was leaving the  gym wondered around town for a bit before having buger king for lunch.Stoked about Steven Adams getting a double today for the Thunder plus it makes me dam pround to be a Kiwi seeing a Kiwi doing well in the NBA might have to keep a eye out for a Steven Adam top ie in Rebel or Sterling sports or even better ask for one for xmass,Eats for today are

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

Morning tea handful of raisons,creatine

Lunch stunner meal deal one fish oil

Afternoon tea banana cake and gummie bears

Tea Pizza,milk apple one fish oil

Before bed one spud,protein shake

[Gym rat]

Rest day today had to go down to New World to pick something up for tea and when I was biking back.I biked past a house that was starting to built when I was out for my fasted cardio and notice a big changed when I biked pasted on one of the streets in my area .Watched the AB's and France test on prime thought it was average plus I thought the pitch looked shit house.Will be seeing my trainer tomorwo morning to get my body fat checked etc. eats for today are

Breakfast one cup of oats with two eggs,one banana,two tsp of flaxseed,one cup of yoghurt,two toast with 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 cup 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,beans and milk one fish oil

Before bed protein shake and one spud