Gymrat's journey to the bodybuilding stage

[tomleegolf]

I had to get bar off a female member who had a hard time to get it back up while she was doing bb incline press plus she give me the look after words which made me feel a bit :shifty:

:grin:

[tomsammce]

U should get someone in ur gym to show u how to do the lifts properly so u are working the muscle the lift is intended to work instead of working every other muscle apart from the one it's meant to

[FellowshipOfTheRon]

U should get someone in ur gym to show u how to do the lifts properly so u are working the muscle the lift is intended to work instead of working every other muscle apart from the one it's meant to

i reckon someone who lives in dunedin should just go down and help him out with a proper non-joke gymrat progress movie and double check his lifts. make sure he's on the right track and all :pray:

[Gym rat]

I use good form and get some random person to spot me that would also include a Gym Instructor to help spot me.I forgot to mention on Friday is my Xmas work do and I hope there will be lean meats and veggies which I will be eating plus writing down what I am into my food journal.

[nzmusclemonster]

[MOD EDIT: Not helpful.]

Don't worry about the weights. Your not entering a powerlifting comp.

[soundsgood]

Merry Xmas Gymrat

Keep up the hard work :clap:

[Gym rat]

Arms today

Ezy bar curls 3x10-12 45kg,48kg,53kg

Overhead cable curls 3x10-12 50pps,60pps,70pps

Biceps cable curls 3x10-12 140,150,160 in pounds

DB hammer curls FST-7 7x10-12 42kg's for the seven working sets

Triceps cable pushdown 3x10-12 99,101,110 in pounds

Triceps overhead cable extensions 3x10-12 140,150,160 in pounds

Dips 3x12 bodyweight

DB triceps donkeykick backs FST-7 7x10-12 28kg's for the seven working sets

Had a good hard train also I am done with work for the year as well sweet.I set myself a few rules for my Xmas work do for work later on eat clean and write in my food journal plus I just thought of a good name for my food log book which is Gym Rat's food journal.Eats for today are

Breakfast protein shake,one cup of oats,one egg,one banana,2tsp of flaxseed,one cup of yoghurt,multi

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

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

Afternoon tea lean meats,veggies,pickles and pickled onions

Tea pasta with a veggie sauce diet bunaberge lemon and lime bitters

Before bed protein shake.

[FellowshipOfTheRon]

hey also just wondering, have you had someone with comp experience help you out with your diet? was thinking that since your contest is so far away that you'd be treating right now as off-season rather than trying to fixate on how clean & green you're gonna eat at the work do (is such a thing even possible?).

[Gym rat]

No I havent got someone with comp experience helping me with my diet and I did eat clean at my Xmas work do had a good time and I work 20 dollars from work to help go towards my funding.In other news I have entered the Hertiz sevens fashion parade.Question for you what pose should I hit when I am on the cat walk?

[FellowshipOfTheRon]

hahah sounds interesting.. fashion parade, does it have to be some kind of fashion pose/cat walk thing or can you walk in with some bb routine?

[maccaz]

whatever pose you do, yell gym rat baby as loud as you can

[nzmusclemonster]

Question for you what pose should I hit when I am on the cat walk?

[I Declare War]

I'm gonna throw up nzmm

[FellowshipOfTheRon]

wtf nzmm.... here gymrat, here is some catwalk inspiration vid. also, it will help unsee what has been seen.. looking forward to seeing you hit some of these signature poses

[Gym rat]

Rest day today eats for today

Breakfast One cup of oats with one egg,banana,one cup of yoghurt,2tsp of flax seed,protein shake

Morning tea One apple and creatine

Lunch One cup of brown rice with two cups of beans and handful of low fat ham

Afternoon tea one cup of brown rice with 185g can of tuna mixed in

Tea home made pizza with same toppings as last Saturday 500ml of milk

Before bed Protein shake

That's not a bad idea Fellowship of the Ron I might do a posing rountine in the fashion parade plus I would probley getting lots of chicks watching me plus it would make me feel a bit :shifty: also it would be a good way for me to get ready when I hit the bodybuilding stage.Was planing on having a lazy Saturday at home instead I went into town to get some items for my mum's stocking including my cat as well.

[maccaz]

im not exactly a wizard when it comes to nutrition., but from the look of it i'd say you're getting nowhere near enough protein for a 98kg guy.. you might wanna get it looked at count your macros for a day and post it up would be keen to see

[Gym rat]

Rest day today and eats for today

Breakfast One cup of oats with one egg,one banana,cup of yoghurt,two tsp of flaxseed,one multi and protein shake

Morning tea handful of raisions,500ml of milk and creatine

Lunch One cup of brown rice with,two cups of mixed veggies,one cup of beans,handful of low fat ham

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

Tea roast chicken,asperigush,spuds and milk

Before bed protein shake

Looking forward to doing a month of high reps starting on Monday.Last night I was having a look at the traxbar menu on there website to see what there lunch options are for when I go to the sevens and I notice they dont have any clean food and I thought I will stop off and pick some sushi for lunch instead.Thinking of adding rest pause when I do FST-7 when I am doing high reps in the 10-15 rep which will give me a sick pump.If any of you guys are who are going to the sevens and planing on watching the hertz sevens fashion parade I will be in the Friday parade

[Gym rat]

Quads today

Leg extensions 1x15 42kg,3x15 59kg,62kg,66kg

Smith machine squats 3x15 70kg,75kg,80kg rest pause 20 reps per set

Walking lunges 3x15 15 up and 15 back

Leg press 3x15 200kg,240kg,260kg rest pause 20 reps per set

Single leg extensions FST-7 7x15 27kg for the seven working sets

I had a good hard today plus I did rest pause first I did my normal 15 reps with good form rest for 15 seconds before doing 20 reps .The exercises I did rest pause training for was smith machine squats and leg press.I saw a guy walking through the gym wearing a Santa suit I was tempted to go over and ask him for a zimmer frame for Xmas :shifty:.My quads were pumped and full of blood plus I thought riding my bike home should be fun.Eats for today are

breakfast One cup of oats with one egg,2tsp of flax seed,banana,one cup of yoghurt,protein shake and multi

Pre training handful of raisins with 500ml of milk,creatine

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

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

Tea pasta with chicken.couple of raw carrots and milk

Before bed protein shake

Xmas day cheat day

[I Declare War]

Good stuff with dropping the weights bro. I bet you'll feel sore as this week

[tomleegolf]

Question for you what pose should I hit when I am on the cat walk?

The moon pose, banned because the judges were getting hard-ons in public

[Gym rat]

Had a good Xmas day today had lots of junk like waffels topped with whip cream etc got 125 dollars from my old man going towards my comp funding including the 20 dollars from work which brings my total up to 237 dollars which is pretty good going since my page came on at the begin of this month.Got 145 dollars worth of vouchers from JB = lots of WWE dvd's which I will be buying after the gym including my 25 dollar gift voucher from Marbecs not sure what I am going to buy with that probley a CD or DVD of some type

[tomsammce]

Who is jb?

[tomleegolf]

Who is jb?

Jimrat Bibby

[Joaquim]

Who is jb?

I Think it's the JB-HiFi store

[Gym rat]

Chest and calfs today

DB incline press 1x15 20kg's,3x10-15 22kg's.24kg's.26kg's plus reps 20 reps after doing 15 reps per each set

Flat bench fly's 3x10-15 16kg's,18kg's,20kg's pltrainus 20 reps per set

Flat db bench press 20kg's,22kg's,24kg's plus 20 reps per set

Cable cross overs FST-7 7x15 40 pps for the seven working sets

Calf press 3x15 3pps,4pps,5pps including 20 reps per set

Standing calf rasie 3x15 140,150,165 including 20 reps per set

Seated calf raise 2pps,2.5pps,55kg including 20 reps per set

Had good a awesome train today plus I was getting awesome pump which felt like a air pump pumping up a tire.When I was leaving the gym I was thinking I might need a zimmer frame by the end of the week :shifty: but I will see how I go. Went into town after the gym went into JB,Hi,Fi or JB which is my nick name for JB,Hi,FI and with my vouchers got eight WWE DVD from there including I bought a copy WWE Summerslam 2007 from Marbecs as well back to eating clean again after yesterday.Eats for today are

Breakfast one cup of oats,one egg,banana,2tsp of flaxseed,one cup of yoghurt,multi,protein shake

pre training handful of raisons,500 ml of milk

Post training protein shake

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

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

Tea ham,carrots,beans,spuds

Before bed protein shake