Gymrat's journey to the bodybuilding stage

[Depleted]

Watch it man it's the best one pretty slick training technique !

[Gym rat]

quads today

five minutes on treadmill fat burn

Kick stand squats 8x20 20kg's,for the eight working sets

Smith machine hack squats 7x15 80kg for the seven working sets

Single leg press 6x15 72kg for six working sets

Leg extensions 5x10 81kg,81kg,81 kg,81kg,81kg

Before I trained this morning had a short chat to my trainer and told him how things are going since I started cutting on Monday..Told my trainer that I am thinking of having Burger King or a easter egg for my cheat meal on Saturday got told to have both.Which I will be doing.Asked about the video of me  trainer arms.Will be coming next week when my trainer has more time since he at Uni doing year one commerace as well.Quads were fryed after words but not as bad compare to last week.Was finding it bit hard sitting down afterwords almost needed a zimmer frame to help me to sit down lol.Will have to watch the Kai Greene grapefruit video some time on youtube some time.

[Gym rat]

Shoulders and hamstrings today

Five minutes stairmill

Y press 5x15 10kg's,10kg's,10kg's,10kg's,10kg's,

Arnold press 5x15 15kg's,15kg's,15kg's,15kg's,15kg's

Db lateral raise 3x30 10kg's,10kg's,10kg's

Ezy bar upright row 4x12 22.5kg's,27.5kg's,32.5kg's

High delt row 1x5 drop set 39,35,23,18,10 pounds

Seated single leg curls 5x15 23kg,23kg,23kg,23kg,23kg

Seated leg curls 3x20, 41kg,45kg,50kg

Walking lunges 60 reps

High leg press 3x30 4pps,4pps,4pps

Single leg press 5x15 60kg,60kg,60kg,60kg,60kg

Training was good this morning and awesome pump in my delts from doing Arnold's which lasted a few hours including a doing high delt rows as well.which made things a bit hard for when I had to single right when I was riding my bike into town from the gym.Thought I brst to upgrade to a bigger jair of multis while I am cutting  since I am taking two multis a day while I am cutting for the Pans.Bought a 60 cap jar of Swiss multis from Health 2000 including a copy of Wrestlemaina eight on DVD.

[Realtalk]

Mate when is gym rat 5 or 6 (whatever number we up to) gonna be made and Realeased. Put videos up man

[Gym rat]

Arms today

Warm up five minutes treadmill  fat burn

Ezy bar curls 8x8  43kg, for the eight working sets

Superset

Ezy bar skull crushers 8x8 43kg for the eight working sets

Triceps cable pushdowns 8x8 59kg for the eight working sets

Super set

Biceps cable curls 8x8 59kg for the eight working sets

Assisted dips 8x8 39kg for the eight working sets

Super set

Assited chins 8x8  39 kg for the eight working sets

ezy bar curls 100 reps no weight 

Superset

close grip pushups 100 reps

 

Training was good this morning arrived at the gym very wet after I got nailed in the rain biking from home to the gym.Came up with a phrase for the reamaining 15 weeks of my 16 week cut for the Pan's.I am on the road to the Pans gym rat style and rempation in mind as well.Checked out to see how are things are going after I was done training.Thought coming along good but will probley get some feed back when I see my trainer on Monday at half past nine.Not sure at this stage will be getting skin  folds done..Had to get off my bike when I was biking home from the gym since it was very windy.Had to walk my bike up Clyde St to the lookout point on Love lock ave so I would have a enough space to change to my lowest speed for biking up Lovelock ave in the rain 

[AZIDE]

Came up with a phrase for the reamaining 15 weeks of my 16 week cut for the Pan's.I am on the road to the Pans gym rat style and rempation in mind as well. 

thats an intredasting phrase gym rat

[Gym rat]

 

Came up with a phrase for the reamaining 15 weeks of my 16 week cut for the Pan's.I am on the road to the Pans gym rat style and rempation in mind as well. 

thats an intredasting phrase gym rat

Thanks bro

[Michael Knight]

 

 

I had images of Kai Greene using one  in diffrent Kai Greene videos that I have watched on youtube.etc

have you watched the grapefruit one?

No I have not seen the grape fruit one

Its inspirational bro

 

[maccaz]

 

Came up with a phrase for the reamaining 15 weeks of my 16 week cut for the Pan's.I am on the road to the Pans gym rat style and rempation in mind as well. 

thats an intredasting phrase gym rat

iv got a lot of rempation in mind about this phrase for the gym rat style pans road as well

[Gym rat]

Chest and calfs today

Warm up five minutes treadmill fat burn

Dips 5x10's,

DB decline press 4x15 37.5kg's,40kg's,42.5kg's,40kg's

Cable cross overs 3x20 60pps,70pps,80pps 

DB floor press 2x8 22.5kg,27.5kg's 

Incline flys 1x5 drop sets 30kg's,27.5kg's,,22.5kg's,20kg's,15kg's

Smith machine standing calf raise 10x25 100kg for the ten working  Bronesets 

Calf press 10x6 7pps for the ten working sets

Was going to see my trainer this morning but got a text from my trainer saying that he was not well.was looking forward to my trainer killing my chest and calfs.Instead will be seeing my trainer tomorwo same time..to get my back killed.training was good this morning which took a hour ten to train chest and calf's.Got a amazing pump in my chest when I was doing cable cross overs.Notice today that I am starting to lean up since I started cutting last Monday not to sure what my BMI is at.Got a text from my mate who works for Wellington rugby asking me for my postal addrese and will be getting more Lions gears in the mail.sweet.Was planing on buying a Steven Adams jersery  when I am up in Aucks for the Pan's instead went to Reble  after the gym plus they were having a sale 40% off all NBA jersery's.Thought a trip to Rebel would be a good idea.Thought of other options if I couldn't find a Steven Adams jersery like Durant etc

[Gym rat]

Back today

Before I trained I weighed myself weight is down to 96kg which good since I started cutting last Monday.Did five minutes on the tread mill on fat burn mode.Before my trainer put me through a 1000 rep back train which killed my back.Was feeling it in the shower.Got told that I will be on 2400 calories a for when I am ten weeks out which is 1200 more then last time around plus it will give me more engery.I will be using Vitman C when I am more closer to the time to help figh off any colds etc.

[jimmybro1]

Reading your journal I just realized who you remind me of.... Jason Genova the Sith Lord himself 

[Gym rat]

Quads today

Five minutes treadmill fat burn warm

Kick stand squats 8x20 20kg's, for the eight working sets

Smith machine hack squats 7x15 60kg for the seven working sets

Single leg press 6x12 80kg for the six working sets

Leg extensions 5x10 81kg for the five working sets

Training was good this morning and slept like a log after yesterday 1000 rep back train.Was limping a bit after training quads thought a zimmer frame would be useful right about now.Forgot to mention yesterday told a few of my co workers about my 100o rep back train.There faces turned pale..Looking at using magaziume and zink as well after a member told me about yesterday.Looked it when I got home yesterday on the Red Seal website and read about the health benefits to it .Thought sounds good will be using that when I am ten week outs including vitmin c as well.Which I went looking for after I was done training this morning to see what brands that are out there in the way of vitmin c.Something to think about which brand that I want to buy when it comes to ten weeks out

[Gym rat]

Shoulder hamstrings today

Treadmill 5 minutes fatburn

Y press 5x15 10kg's for the five working sets

Arnold press 5x15 15kg's for the five working sets

DB lateral raise 3x30 10kg's for the three working sets

Ezy bar upright row 4x12 22.5kg's,.27.5kg's,32.5kg's,37.5kg's

Seated high row  1x6 drop set 45,39,29,25,18,11 pounds

Seated single leg curl 5x15  23kg,for the five working sets

Seated leg curl 3x20  31kg,36kg,45kg

Super set

DB RDL's 3x20 20kg's,20kg's,20kg's

DB walking lunges 60 steps

High leg press 3x30 3pps,3pps,4pps

Single leg press 5x15 95kg for the five working sets

Training was good this morning and took a hour and bit to train shoulders and hamstrings.Had chat to my trainer when he arrived at the gym.My trainer thought that I looked good at the Pans and I was not flat or smooth all was laxing mass on me since I went overboard on my cardio lession learnt.Told my trainer that I am looking around at the diffrent brands that are out there in the way of vitmin c brands that are out there..Got my trainer to esmate my body fat on me which was 13%  body fat and abs are slowly coming through,Caring some fat still around my waste but that will go away over a period of time.Told my trainer that I am enjoying doing five minutes of cardio before I train which sure beats the fasted cardio that I had to do last year and getting extra hours sleep which is plus as well.Thinking about what I am going have for my cheat meal on Saturday afternoon leaning towards something small like a moro bar something along those lines

[Ben0]

Training was good this morning and took a hour and bit to train shoulders and hamstrings.Had chat to my trainer when he arrived at the gym.My trainer thought that I looked good at the Pans and I was not flat or smooth all was laxing mass on me since I went overboard on my cardio lession learnt.

[Gym rat]

 

Training was good this morning and took a hour and bit to train shoulders and hamstrings.Had chat to my trainer when he arrived at the gym.My trainer thought that I looked good at the Pans and I was not flat or smooth all was laxing mass on me since I went overboard on my cardio lession learnt.

Are you going to apologise to your old trainer after you blamed him for the carb up, when now it seems he was right?

[Gym rat]

Arms today

Warm up five minutes treadmill fat burn

Ezy bar curls 8x8 45kg for the eight working sets

Super set

Ezy bar skull crushers 8x8 45kg for the eight working sets

Triceps cable pushdown 8x8 64kg for the eight working sets

Super set

Biceps cable curls 8x8 64kg for the eight working sets

Chin ups 8x8

Superset 

Dips 8x8

BB curls no weight 100 reps

Close grip pushups 100reps

Had a good train this morning plus the gym was quite as well not many people in being ANZAC day today.Took a hour to train arms.Went over to Queens Garden after words to have a look at the ANZAC reafs.Thought of the people who lost there lifes in the wars was a bit moving seeing the diffrent reafs.Saw a war vet being intervied not to sure if it was someone from the Otago Daily times.Took some  photos as well.Got a phone call from JB,hi,fi when I was biking home saying that my copy of Wrestlemaina 6 has arrived and will be picking it up tomorow  which will mean I will have 21 of the 29 Wrestlemaina's on DVD sweet

[Gym rat]

Chest and calfs

Warm up five minutes treadmill fat burn

Dips 5x10 body weight

DB decline press 4x15 37.5kg's,40kg's,42.5kg's,45kg's

Cable cross overs 3x20 60pps,70pps,80pps

DB floor press 2x8 22kg's,32.5kg's

DB incline flys 1x5 drop sets 30kg's,27.5kg's,22kg's,20kg's,15kg's

Smith machine standing calf raise 10x25 100kg for the ten sets

Calf press 10x6 190 kg for the ten working sets

Before I trained weighed myself 95kg and I was amazed that I have lost five kg since I started cutting and I just starting my third week.Thought after words wonder what my weight will be when come comp time.Got showed a easy way for DB floor press by another member.By putting the Db's on my quads when I sit down on the floor will have to try that next time around..Stocked up on Fish oilf from Unichem Chemest after I notice a sale on Thompson fish oil 200 caps down from 43 dollars to 12 after one of the clerks told me about it.Normaly don't buy Thompson fish oils because of the cost of them since they were on sale thought might as well buy two jars since they are on speical.overall this would be the second time this year that I have manged to find fish oils on speical.Last time was when I bought two Red Seal   200 cap jars from New World Wills St when I was in Wellys for the sevens..Got my trainer to look for someone to help me with my posing routine.Notice the last time around had to make my own routine up which caused me to feel bit lost on stage last year

[Realtalk]

Fish oils eh... Ever thought about Tren oil?

[Gym rat]

Fish oils eh... Ever thought about Tren oil?

I rather go natural bro instead

[Gym rat]

Back today

Stairmill five minutes fat burn level 9

100 rep rubber band pulls

Seated close grip cable row 10x15 66kg for the ten working sets last drop set

Lat pulldown 10x10-15 90kg for the first five sets,115kg for the last five working sets

Close grip pull down 4x15 45kg,52kg,59kg,66kg

One arm t bar row 4x15 40kg,45kg,50kg,55kg

Training was good this morning took just over a hour to train back this morning.Stayed for a bit after to do some posing with another member who doing the NABBA Counties show this weekend and his condationing was amazing his back looked like a road map with good deatail and thickness as well.Got some good feedback about the wedith on my back which is good.Hope I can maintain that for the remaining 13 weeks starting on Monday.Happy with the way that things are going so far plus having more time to do my washing on Monday and Wednesday night.Compare to last year Thursday and Friday night were the only days that I had time to do washing.Got quads with my trainer at 9:30 wonder what my trainer has planed hello zimmer frame lol

[Gym rat]

Quads today

Warm up five minutes treadmill fat burn

Kick stand squats 8x20 22.5kg's for the eight working

Smith machine hack squats 7x15 80kg for the eight working sets

Single leg press 6x12 80kg for the six working sets

Leg extensions 5x10 108kg for the five working sets

Today was going to have a session with my trainer today but had to change to next week due to a family medical emergency..Was looking forward to getting my quads smashed by my trainer that can wait until next week...Had a good session on my own went to JB after words to buy a copy of Wrestlemaina 12 on DVD thought sweet 22 of the 29 Wrestlemaina's pn DVD.right hip felt a bit stiff while I was at work kind of looked like some old walking around.Thought back to last year when my right hip got  stiff while I was cutting.Figured that would be normal since I am not having much calcium in my diet while I am cutting..Tryed to pribe one of my coworkers by making to them to start supporting the Canes instead of the Highlanders didn't work oh well.

[Gym rat]

Yesterday was shoulders and hamstrings

Five minutes cross trainer

Y press 5x15 10kg's for the five working sets

Arnold press 5x15 15kg's for the five working sets

Db lateral raise 3x30 10kg's the three working sets

Up right row 4x12 22.5kg's,27.5kg,32.5kg,37.5kg

Rear delt row 1x6 drop set 45kg,39kg,33kg,25kg,11kg

Single seated leg curl 5x15 23kg for the five working sets

Seated leg curls 3x20 31kg,36kg,45kg

Super set

RDLs 3x20 20kg's,20kg's,20kg's

High leg press 3x30 190kg,190kg,190kg

Single leg press 5x12 80kg for the five working sets

Training was good yesterday until when I was leaving the gym felt a tight feeling in my right hip when I was bending down to pick my bags up off the floor.Thought oh shit I hope I have not pulled anything inside my right hip.Tryed riding my bike which was painful to Center city.Thought I best to get my hip checked out right away by one of the phyisos at Sports med.Got booked in at one.Got told by one of the physios that I have tight muscle in right hip and no lower body training for a week including no bike riding for a week as well..Have to go back and see them on Monday at 12 noon to start getting the area strenghend.When I was walking my bike home yesterday from work now my right hip bugger oh well

[Gym rat]

Didn't get to the gym on Friday because of my right hip was feeling tight plus it was sore when bending down took things easy by resting it.Looked like some old dude walking around .Can't train lower body for a week.Oh well plus biking it is out for a week instead will be do walking .Got phyiso on Monday not to sure what the next step is probley get the area strengthend.Instead will be using the bus and walking for week.Will be doing a four day split for upper body this week.Going ask about the best way for easy back into lower body training.At least a did the right thing to do by getting it checked out right away so I wont run into any problems or doing and major damage to my right hip

[ngapuhi strong]

were can we see your pan pics?