Gymrat's journey to the bodybuilding stage

[Gym rat]

Quads today

Leg press 1x15 4pps, 3x12 7pps, 10pps, 12 pps

Walking lunges with plates 3x15 15kg's,20kg's, 20kg's

Smith machine squats 3x10-15 140kg,150kg,155kg

Hack squats 3x12 160kg,165kg,170kg

Leg extenions 3x12 116kg,120kg,122kg

Before I trained quads met with my trainer and got my body fat checked which is 10% and weight is 99.3kg put  a kg and half  last month every else is much the same the good news is that my back is getting bigger.Used the new leg extenions it felt strange in a way flet like I was in  rocking chair since it rocked  back and forward.Thought about doing Top of the south in Nelson after the Pans until I notice the cost of flying from Dunedin to Nelson thought expensive came to mind.Thinking of doing one other show as well not to sure which other show that will be ie NABBA/WFF,NABBA or IFBB something to think about and I am going to have a good look at the list of shows for the other Feds that I  mention when they do come out.My quads were pumped hard and walking around work I was think could someone get me a zimmer asp.Had to hold on to the handrail  when I was walking down the stairs a few times.Will be adding my new stats tomorwo when I have more time.

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 one fish oil, multi

Pre train handful of raisons,creatine

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 one apple

Tea baked beans with rice aspergish,salad,milk,one fish oil,milk and zelch

Before bed one spud and protein shake

[FellowshipOfTheRon]

wow 99kilos at 10% bodyfat you are getting massive now almost at a lean 100 good one gymrat and hit us back with progress shots once you hit that 100kg milestone, ti's a big one!

[Gym rat]

Chest and calfs today

DB incline press 1x15 24kg's,3x10-12 44kg's,46kg's,48kg's

Flat db bench press 3x10-12 46kg's,48kg's,50kg's

Pec fly 3x10-12 15,16,17 not to sure if was in pounds or kg but there will be conversion rate chart coming from the states from what my trainer told me yesterday

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

Rotary calf press 3x12  16,17,18 

Standing calf raise 3x12 3pps, 4pps, 4.5pps 

Seated calf raise 3x12 90kg,100kg,105kg

When I was leaving home this morning it started to rain so I had to turn around and go back to get my rain gear so I could stay dry.Training was good this morning manged to get the 48's up and smashed ten reps out on my own.A member thought that impresive that I am using the 46's for incline and hitting 12 reps.Showed one of the gym instructors that I know my stats that got done yesterday he thought I looked lean at 99kg with only 10% body fat..While I was training I thought 100kg hear I come.Sleep was average last night had to get up a couple of times to go to the loo.Forgot to mention yesterday that I got a phone call from house of travel saying that my flight has been changed to 9:40 for when I come back from Wellys.Will be posting progress pic when I do get them from my train by email not to sure when that will be.

Eats for today

Breakfast one cup 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,creatine,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

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

Tea penie pasta with two cups of mixed veggies,one carrot,ham,milk,one fish oil

Before bed protein shake one spud

[Michael Knight]

Impressive gym rat! I don't think even the legendary nate has ever been 100kg at 10% body fat. Looks like you'll be a contender for overall titles next year.

 

 

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups 3x12

Reverse pulldowns 4x12 10,11,12,13 not to sure if it is pounds or kg

Superset

lat pulldown 4x12 10,11,12,13

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

Mid row 3x12 10,15,18 stack

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

Training was good this morning and rapt about smashing 12 reps with the stack for mid row which got me thinking after words if that was a rugby game the score would have been Gym Rat 35 mid row 0 .I had a big massive sud for my post training meal and the spud was about the size of  normal size rock it tasted very nice.Sent a text  to a few of my mates and told them I am getting close to triple figures weight wise including having 10% body fat as well they thought that was awesome.After reading Michale Knights post about me being a contender for the overalls thought that will be one of my goals for the new year comp wise plus come in bigger and beter what I came in at this years Pan' plus looking cut and hard.Eats fot today are

Breakfast one cup of oats with two eggs,one banana,one cup of yoghurt,2 tsp of flax seed,one cup of yoghurt,two toast with peanut butter,fish oil,mult

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

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 one fish oil

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

Tea spuds,salmon aspergish,milk,one fish oil

Before bed protein shake one spud

[FellowshipOfTheRon]

which got me thinking after words if that was a rugby game the score would have been Gym Rat 35 mid row 0

that's the way gymrat, don't let 'em get a single point in there get used to anihilating the competition for your next years show

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 2x15 50kg,60kg,2x8-12 80kg,90kg,2x4-6 110kg,120kg spoted on the last two sets

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

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

Lying hamstring curls 3x12 64kg,73kg,81kg

Reverse hamstring extenions 3x10

BB stiff legged deadlifts 3x12 100kg,110kg,115kg

Training was good this morning and increased my weights and using good form as well took just under a hour to train shoulders and hamstring.Left the gym with my hamstrings nice a pumped.Stopped of at ASN to pick up a bag of micronsied creatine by Inner armour thought I use a diffrent brand of creatine for a change.Got started on my Xmass shopping before things get to mental and crazy.Last night when I was watching the video of LL Cool J Mamma said knock you out on youtube.I thought  when I am killing in the gym on my journey to the 2014  it will be knowen as Mamma said knock you Gym Rat style.I am amazed about  how quckly it has taken me to get up to the 99.3kg, I thought it would take me a while to get up where I am just now about four or five months. Hamstring  were fryed and fucked when I was walking up the back stairs at work today.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

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 cup of mixed veggies,one cup of beans,185g of tuna in brine 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 beans,carrot,chop chop chicken,spot sweet chille sauce,milk one fish oil

Before bed Protein shake and one spud

[Wolffenbuttel]

which got me thinking after words if that was a rugby game the score would have been Gym Rat 35 mid row 0

 

3x 12 = 36.....

 

Strong lifts! congrats on almost cracking 100!

[Gym rat]

Arms today

Ezy bar curls 2x15 25kg,28kg,3x12 41kg,45kg,48kg

Db hammer curls 3x12 reps each arm 26kg's,28kg's,30kg's

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

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

Triceps cable push down 2x12 70,80,3x12 150,160,185 pounds

Overhead cable extenions 3x10 150,160,185 pounds

Dips with feet on bench 3x50

It was a warm one in the Olympic gym area at my gym and I was thinking could someone please open the big windown please? One of the gym instructors who was on duty at the time did plus it was nice having some fresh air. flowing through the Olympic gym.One of the trainers  talked to me while I was resting between sets asked like do you find body balance helpful said it dose like when I am feeling tight in my quads,hamstrings etc and it helps my recovery as well.Had to get my phone topped up afterwords and more xmass shopping as well.Saw Lady Gagas new CD in Jb had a look at it.Thought will have to watch a few videos of her new album on tube to check it out first before I buy it or ask for Xmass

which got me thinking after words if that was a rugby game the score would have been Gym Rat 35 mid row 0

 

3x 12 = 36.....

 

Strong lifts! congrats on almost cracking 100!

Cheers mate

Eats for today are

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

Pre train handful of raisons,creatine,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,one table spoons  of tuna,one apple

Tea one cup of brown rice with one cup of mixed veggies,one cup of beans,handful of shrimp,one fish oil,milk,

Before bed one spud protein shake

 

[Gym rat]

Body blance today felt nice for change not put a jacket before going to body blance had a nice ride to the gym and good class as well.Wondered around town for a bit after words.Went into Sterling sports to ask about when Steven Adams Jerserys will be coming out got told in the new year thinking of buying one at some stage.Speaking of body balance when I was looking on the Les Mills website last night notice that there is virtual body balance at Les Mills Britomart thought might have to try that when I come to Auckland next.Was planing on having Subway for lunch instead went to Savory Japan.Had a nice lazy Saturday afternoon when I got home watch the thrid disk of WWE Best of Raw from 2010 on DVD.Came close to dozing off to sleep.Filled in the form for the Sevens fasion parade when I am in Wellys for the sevens plus I figured it would be a good way for me to build up for the Pans later in the year didnt put down gym nations hottest male member since there will be thousands of hotties watching which would make me feel bit anxious/shiffty but I put Gym Rat besides my real name.Which brings me to 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,one fish oil,multi,protein shake

Morning tea apple and creatine

Lunch crispy chicken one fish oil

Afternoon tea carrott cake with 4 small packets of gummie bears

Tea American burger with $1.50 chips with no salt one fish oil

Before bed protein shake one supd

[Gym rat]

Rest day

Watched the replay of the Ab's and England test on Prime thought it was good game and heaps better then last weeks test when the Ab's played the French.Thought today when I am training quads tomorwo I am going to use the stack on the new leg extension to finshes off quads and I dont care if I crawl out of the gym .

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,proetin shake one fish oil,multi

Morning tea one apple,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 with kumara,brocclie,milk,one fish oil

Before bed protein shake and one spud

 

[Gym rat]

Quads today

Leg press 1x15 4pps, 3x12 8pps,10pps,12 pps

Walking lunges with plates 3x15 20kg's,20kg's,20kg's

Smith machince squats 3x10-15 140kg,150kg,155kg

Hack squats 3x12 160kg,170kg,175kg

Leg extenions 3x12 16,17,18 stack

Had a good hard quad train this morning and I was feeling it in my quads when I was leaving the Olympic gym area at my gym and was finding it hard to sit down when I was having my post training meal since my quads were pumped and full of blood.Came close to feeling sick thought I wish I had a bucket on the front of my bike.Had a thought this morning when I was leaving for the gym which was thinking of doing maters over 35 for next years Pan Pacific show and thought wonder what the height and weight ratio is going to email NABBA/WFF and ask about that.Was finding it hard walking up the stairs at work thought a few times could someone please put a lift in please lol.Will  be updating my training log book soon with the changes for the increase of weights for my off season training. 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

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

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

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

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

Tea low fat pizza and pasta,milk one fish oil

Before bed protein shake and one spud

[Gym rat]

Chest and calfs today

DB incline press 1x15 24kg's,3x12 44kg's,46kg's,48kg's spoted on last set

Flat DB bench press 3x12  46kg's,48kg's,50kg's

Flat bench cable flys 3x12 70pps,80pps,90pps PB

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

Rotary calf press 3x12 16,17,18 stack

Standing calf raise 3x12 4pps,5pps, 5.5pps

Seated calf raise 3x12 90kg,100kg,105kg

Training was good this morning and it was a warm one as well and the gym was very quite as well.Took just over a hour to train chest and calfs.When I got to the last set for standing calf raise wasn't sure if I would get the 5kg plates on each side plus I thought  they might fall off on the last set and they didn't thank god which was good news.Emailed NABBA/WFF to ask about the height and weight ratio when I got home and I am planing on doing that class and I can recall when I was back stage at the Pans looking at the list of the athletes names in the diffrent classes thought that is a small class since there was one person in that class.At work spend about ten minutes talking to a member about who is thinking of competing told the person it is fun sport like learning what works and what dosent including the cost of enrty for a show and other topics like the diet etc.Had a case of bad luck last when I was making my  bed last night which was my packet of dextrose gose flying off my dresser and on to the floor and some of it fell out.Which ment I only had engough for today .Thought oh well will have to stop off at New world on the way to work to pick up a new packet.

Eats for today are

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

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

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

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

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

Tea rice,brocclie,meatballs,milk one fish oil

Before bed protein shake and two small spuds

[Gym rat]

Back today

Chin ups 3x12

Close grip pull ups 3x12

Reverse pulldowns 4x12 75kg,83kg,95kg,102kg

Superset

Lat pulldown 4x12 75kg,83kg,95kg,102kg

Bentover bb row 5x12 115kg,118kg,120kg,110kg,100kg

Mid row 3x12 135kg,142kg,156kg 

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

Training was good this morning notice for all the new machines  have stickers on the  stacks with pounds or Kg's on them thought that will make things a bit more easer for me and other members trying to figure out the converson rate.Found out more about what the height ratio is for the masters over 35 class for NABBA/WFF for someone like my height who is 179 cm and over with the weight ratio is under 87kg that's good to know since I am thinking of doing that class next year but first Iam going to ask my trainer about to see if that is good option or stick with the same class that I was in for this years Pans..When I was doing lat pulldown on the last set with 102 thought I would find it hard  if  I did that on the old lat pulldown Eats for today are

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

Pre train handful of raisons with creatine,

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

Lunch one cup of brown rice with two cups 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 water and one fish oil

Before protein shake one spud

[AZIDE]

1 kg =2.2 pounds

1 pound = 0.45kg

 

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 2x15 60kg,70kg,2x8-12 85kg,95kg,2x4-6 110kg,125kg spoted on last two sets

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

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

Single arm cable lateral raise 5x12 30 pounds for the five working sets 30 seconds rest between sets

Lying hamstring curls 3x12 60kg,73kg,81kg

reverse hamstring curls 3x12

DB stiff legged deadlifts 3x12 44kg's,46kg's,48kg's

Training was good this morning  and got a good pump in my delts and while I was doing reverse hamstring curls I notice two letters from a goverment deparment one about craze saying that it will being taken off the self in supplements shops through out the country which I thought is a good move and the other one was about Oxy elite pro which made me think of doh' Supplement Spiked with hepatitis thread.Went into Countdown on the way to work to pick up a can of pink wild salmon for tea and while I was in there one of the check out girls windged about me going into another cue which I thought was bit rude.When I left countdown thought what ever I can ques  if I want to plus it is a free country and I have got my rights.When I was at work thought I will listen to Gun's and Roses while I smash arm on Friday  instead of listing to ACDC and had a idea as well for tomorwo which super seting triceps cable push down with triceps over head cable extensions same set and rep range as well including the same weight as well for both exercises*diablo*. 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

Pre train handful of raisons,creatine,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 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 185g of wild pink salmon,cup of beans,milk one fish oil

Before bed protein shake one spud

[Gym rat]

Arms today

Ezy bar curls 2x15 25kg,28kg, 3x10-12 41kg,45kg,49kg

Db hammer curls 3x12 reps each arm 26kg's.30kg,32kg's

Over head cable curls 3x12 50pps,60pps,80pps

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

Triceps cable push down  2x12 80,90,3x12 150,165,180 pounds

Triceps overhead cable extensions 3x10 150,165,180 pounds

Dips 3x50

Had a good hard train this morning which took a hour to smash arms was planing on doing super setting triceps cable pushdowns with over head  cable extenions which I mention yesterday in my journal had second thought no which would hard to keep track given that I am doing warm up sets to kick off training triceps with lots of grunting as well or going to war gym rat style on Friday morning.Was planing on going to the Derby with work tomorowo night thought I am going have a quite night instead.Looking forward to having Burger king for lunch after balance hope they still got the stunner meal deal if not will have to go for something else.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,one fish oil,multi

Pre train handful of raiosns,creatine 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 one fish oil

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

Tea pasta with chop chop  chicken in sweet chille sauce,two cups of beans one fish oil,milk

Before bed protein shake one spud

[Gym rat]

Body balance today thought I do body balance at the back of the class for a change to see what it was like,Thought it was bit diffent compare to what  I am use to.Wen to Jb after words to see what the name of Lady Gaga's DVD are after I tryed to google them last night with no such like,Was planing on having a nice lazy afternoon but my cat was being a royal pain in the ass which was driving me nuts or*dash1* .Was planing on having the stunner for lunch from Buger king and they didnt have it any more bugger instead went to Savory Japan instead had Chicken Curry for lunch which was very nice.Had to go down to New world to pick up a bag of spuds and went out for tea which brings me to eats for today are

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

Morning tea apple,creatine 500ml of milk

Lunch chicken curry one fish oil

Afternoon tea banana cake

Tea combo Sayta one fish oil

Before bed protein shake and one spud

[Gym rat]

Rest day today Spent the morning updating my food log book by adding the food that I have had to eat when I have eaten out and while I was watching best of the Footy show from 2003 spent some time by updating my training log book   and just having a nice lazy Sunday.

Eats for today are

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

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 with kumara,brocclie,milk one fish oil

Before bed protein shake and one spud

[Gym rat]

Quads today

Leg press 1x15 4pps, 3x12 8 pps,10pps,12 pps

Walking lunges with plates 3x15 20kg's,20kg's,20kg's

Smith machine squats 3x10-15 140kg,150kg,155kg

Hack squats 3x12 160kg,170kg,175kg

Leg extensions 3x12 136kg,1142kg,156kg

Training was good this morning and had to wait for a couple of minutes to use the hack squat.Notice some the Ab's game on Sky when I was training..Thinking of bring my camera with me when I see my trainer in two weeks time.When I was  at work today game up with a good phrase for next year which is 2013 was a learning curve for me when 2014 rolls around I am planing on doing some major damage on stage.Notice today since I was wearing t shirt and shorts for work today since it was a bit cold today and didnt feel a thing today I it is nice having the extra body fat by keeping me warm when it is cool.Knees feel a bit stiff must be from yesterday when I was cleaning the drain out. and sweeping the drive as well in my slippers.Question for you guys when I am in Wellys for the sevens and if get my taken with some random hottie which pose should I hit for the photo? Eats for today are

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

Pre train handful of raisons,creatine,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 one apple

Tea pasta with tomato cherrys,tuna,milk one fish oil

Before bed protein shake and one spud

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x12 90kg,95kg,98kg

Flat db bench press 3x12 46kg's,48kg's,50kg's

Flat bench cable flys 3x12 70pps,80pps,90pps

Cable cross overs FST-7 7x12 90pps for the seven working sets

Roatary calf raise 3x12 136kg,142kg,156kg

Standing calf raise 3x12 4pps,5pps, 5.5pps

Today I was going to started things off with smith machiine incline press for a changed until I notice that thee smith machine was not working all that well.Thought I might be best to change to bb incline instead which would be a better option manged to smash out 12 good reps for the three working sets,Found using the 50's easy for flat db bench press,which took  just over a hour to train chest and calfs.Found out at work what the work do is for Xmass which is Tokyo Garden which is very a nice Japanesses Resturant in Dunedin and looking forward to eating there haven't been there in a while.This will be second work that I have been to since I am in off season mode I can go to work do's and we also be doing secret Santa not to sure at the this stage what the limted is cost wise.I was thinking today after that phrase what I thought of yesterday I imaged that it must be like for lots of atheltes when they have done there first year of competeing by learning what works and what dosent work.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 one fish oil,multi

Pre train handful of raisons,creatine,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 one fish oil

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

Tea beet root salad,mashed mixed with spenich,beef stewe,milk one fish oil

Before bed protein shake and one spud

[maccaz]

 I can go to work do's and we also be doing secret Santa not to sure at the this stage what the limted is cost wise.I was thinking today after that phrase what I thought of yesterday I imaged that it must be like for lots of atheltes when they have done there first year of competeing by learning what works and what dosent work.Eats for today are

Gymrat, for secret santa you should give a collection of signed photos of yourself on stage.

 

[Gym rat]

Back today

Chin ups 3x12

Close grip grip pull ups 3x12

Reverse pulldowns 4x12 75kg,83kg,95kg,111kg

Superset

Lat pulldowns 4x12  75kg,,83kg,95kg,111kg

Bent over BB row 5x12 115kg,118kg,130kg,140kg,110kg

Seated mid row 3x12 135kg,143kg,156kg stack

Straight arm pulldown FST-7 7x12 122 pounds for the seven working sets

Training was good this morning with good instety as well.When I was doing bent over BB row thought about 130kg, on the thrid set thought f*ck it 130 for 12. which was easy ,had one of the gym instructors that know and watched  me told me after words 130kg, is the weight what the gym  instructor that I know squats and did 140kg for 12 dropped it down to 110kg, nice and slow for the last set.Had a older member watch me on the last set for me row .When I left the gym thought if that was a cricket game ie 20/20 cricket the score would have been Gym Rat 11 156 mid row all out for 29

Gymrat, for secret santa you should give a collection of signed photos of yourself on stage.

 Good idea Maccaz but the if draw one of my female co workers names from a hat I dont want cause any problems if they have a partner plus it would make me feel a bit anxious/shiffty.One of my co workers who havent seen me in a while were amazed at the size of me

Eats for today are

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

Pre train handful of raisons,creatine,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 one apple

Tea stuffed pasta,milk one fish oil

Before bed protein shake and one spud

 

[Gym rat]

Shoulder and hamstrings today

Iso hammer shoulder press 2x15 60kg,70kg,2x8-12 95kg,95kg,2x4-6 110kg,125kg spoted on last set

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

Db front raises 3x12 22kg's,24kg's,26kg's 30 second rest between sets

Single arm cable lateral raise 5x12 30 pounds for the five working sets 30 seconds rest 

Lyning hamstrings 3x12 60kg,73kg,81kg

Reverse hamstring extenions 3x12

BB stiff legged deadlifts 3x12 100kg,110kg,115kg

When I was biking to the gym this morning notice that my front brake pads were making strange sound like when one is using sandpaper and thought that dose not sound good and was thinking a trip to the bike shop after the gym would be a good idea.Found what esle was wrong my chain was falling a part  including the chain wheel as well .Thought  it was going to cost me 165  but only 106.Training was good this morning manged four good reps with 110kg on the second last set for iso hammer shoulder press. before asking some random dude for a spot.In other news I have entered the region of training like a madman for next years Pans and I have come close to feeling sick when leaving the gym.Got my progress picks from my trainer today not to sure how to transfer them from email to my journal.Was going to do some xmas shopping today thought that can wait until Friday after the gym.

Eats for  today are

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

Pre train handful of raisons,creatine 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 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 stuffed pasta with a tomato based sauce,milk,one fish oil

Before bed protein shake one spud

[Gym rat]

Arms today

ezy bar curls 2x15 25kg,28kg,3x10-12 43kg,48kg,49kg

db hammer curls 3x12 reps each arm 28kg's,30kg's,32kg's

over head cable curls 3x12 50pps,60pps,80pps

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

triceps cable push down with straight bar 2x12 80,90,3x12 150,165,180 pounds

triceps over head cable extenions 3x10 150,165,180 pounds

dip 3x50 with feet on bench

Train was good today took me 65 minutes to train arms with lots of grunting plus training like a madman*crazy* hardcore gym rat style .The gym was flat dead quiet as well not many members in as well.Did one bit of xmas shopping  after words .Got big surprised when I was biking past Mcdonlds notice a sign that says Georgie pie is back.Thought problem sloved for lunch after balance .I can remember having Georgie pie when I was use to live in Auckland years ago plus it will be cool to have Georgie pie again for the first time in ages.One of the treadmills at work deciaed to act up on me while I was cleaning it thought bugger and shit when it happend..Cooked up some more spuds when I got home from work.

Eats for today are

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

Pre train handful of raisons,creatine,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,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 undon noodles with two cups of mixed veggies,185g of tuna in brine,two carrots,milk one fish oil

Before bed protein shake one spud