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Gymrat's journey to the bodybuilding stage

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Gym rat Veteran member

Gym rat

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Arms today 

straight bar curls 5x failure

Triceps rope push down 2x20 in,20 together,20 in

triceps rope push down 3x12

db hammer curls 4x12

super set

triceps push down with triangle bar 4x12

close grip bench press 3x8-12

Seated alternating DB curls 3x12

DB curls 1x4 drop set

close grip push-ups to failure

close grip push-ups on step to failure

20. Minutes on treadmill fat burn

before i trained had a talk to my trainer approaching carbing up this time around unlike compare last year which I got screwed over by that stupid trainer what I had when I was at les mills. Said this I around thinking of carbing up a day before the show. Had a good session despite having average sleep which was better compare to the night before. When I was at work texted mike kingsnorth and asked him for some ideas about carbing up. Got told to stick with the diet all the way through which I thought was a much better option compare to last year which  I learnt from and notice at times getting bad gas from the six day carb up.  Was thinking when I was biking home from work today for the final four weeks I am going to mix up my cardio in the gym by have three 20 minute sessions on the treadmill and the week 20 minutes on the cross trainer might throw in the stair mill as well if I feel like doing that

 

 

 

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Realtalk Veteran member

Realtalk

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What qualifications and credentials does your 4th/current trainer have?

Why are you paying a trainer to do your nutrition if you're going to txt people who live in Auckland asking them what do to.... Sounds like complete non-sense to me. Surprised kingsnorth still has the same number after giving it to you, maybe he likes the attention lol.

Here is something to think about... If you are not Lean and don't have very much muscle, then a week out a carb up/deplete, water and sodium manipulation will do nothing. You just need to stick to the calorie deficit diet that I'm sure all of your trainers have given you and stop cheating and talking about it and just actually do it.

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Gym rat Veteran member

Gym rat

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What qualifications and credentials does your 4th/current trainer have?

Why are you paying a trainer to do your nutrition if you're going to txt people who live in Auckland asking them what do to.... Sounds like complete non-sense to me. Surprised kingsnorth still has the same number after giving it to you, maybe he likes the attention lol.

Here is something to think about... If you are not Lean and don't have very much muscle, then a week out a carb up/deplete, water and sodium manipulation will do nothing. You just need to stick to the calorie deficit diet that I'm sure all of your trainers have given you and stop cheating and talking about it and just actually do it.

My fourth trainer qualifications has a demploma in personal training from the otago polytechnic and one year of personal trainer under his belt and as for the water deplete and sodium manipulation not fan of it because it puts to much strees on one liver and kidneys. I can recall reading a article about it sometime last year can't recall which website .Thought that sounds very risky . My fourth trainer thought that was a good idea to text my friends in Auckland since they more experince under there belt by doing more shows then my current trainer who has done one which was last years nabba south islands

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Rebel101 Senior member

Rebel101

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Hi Gymrat I happen to agree with your trainer one day carb up is often correct but it also often depends on what your body fat comes down to in the last week, this is why it is critical that the personal trainer watches you on an almost daily basis in the last week. I will probably only get to load for one day before the Whakatane show.

Also mixing up the cardio is good it gives variety and the body never quite knows what it is going to be doing so it cannot adapt.

You are doing well keep at it.

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Gym rat Veteran member

Gym rat

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Notice this morning when I got up the veins are starting to show in my lower abs. Hopefully I will be able to get more veins showing in my abs.my cardio plan for the next four weeks will be.

week 12 three 20 minute sessions on the cross trainer

week 13 three 20 minute sessions on treadmill fat burn mode

week 14 three 20 minute sessions on stair mill fat burn mode

week 15 three 20 minute sessions on treadmill burn mode

week of pans not sure if I will have to do any cardio that week.

Using the stairmill after training quads should be fun might have to hold on to the hand rails extra tight just to be on the safe side of things. Thinking of using city fitness queen st for my Deload week since that close by to where I am staying when I am up for the pans. Might flick them a email closer to the time and ask about the cost for a weeks pass

 

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Gym rat Veteran member

Gym rat

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As it turns out now I will be able to go to a warriors game on the Sunday after the pans and there playing the sharks . Texted my trainer about the best way for aprouching cardio for the the last four weeks and got told to keep it the same this week. And for the last three weeks might have to more or less cardio depending on how I am looking.

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Gym rat Veteran member

Gym rat

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At the rate you're going You'll run out of trainers in Dunedin soon bibby

It is hard to  find bodybuilding trainers in Dunedin since there is not many down in Dunedin . Compare to main centres like Christchurch ,wellington and Auckland because of the bigger population 

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Gym rat Veteran member

Gym rat

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Chest and calfs

dips 3x10 36kg,32kg,27kg

db decline press 3x8 40kg's,42.5kg's,45kg's

cabe cross overs 3x12 60pps,80pps,100pps

db floor press 3x12 to failure 22.5kg's,27.5kg's,30kg's

incline flys drop set 1x5 30 kg's,27.5kg's,22.5kg,17.5kg's,12.5kg's

calf press 5x25 6pps for the five working sets

smith machine standing calf raise 5x25 80kg for the five working sets

cross trainer 20 minutes fat burn

Before I trained I weighed myself to see what my weight which was 84.2kg. Thought that is the same weight  what I came in at the pans last year. Hope to lose another 4kg between I fly up to Auckland on august 8th. Session was good took a hour to do. While I was doing cardio on the cross trainer was watching a music video on juice TV not to sure what the name of the song was or band put notice a shot of the  Auckland Cbd including the sky tower in the background . Thought four weeks to go and just bring it Auckland . Thought today while I was biking to the gym since I am four weeks when i am at home will watch my bodybuilding DVDs only for the rest of my prep. Was looking at the photos of back from last year and recent progress photos for my back. Notice a big difference size wise plus more width on my back this year compare to last year when there was bugger all width on my back

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Gym rat Veteran member

Gym rat

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Back today

100 rep rubber band pulls

seated row 5x15 79kg for the five working sets last set drop sets

lat pull down 5x15 110kg,115kg for the last four working sets

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

close grip t bar row 4x15 50kg,60kg,70kg,80kg

Had a good session this morning which took a hour to train back with good intensty. Started to map out my battle plan for when I fly up to Auckland on the eight the of august which would include when I arrive in Auckland . Since height check etc is at six for the pans will be using the same plan as last year by getting a taxi from queen st to kings school in remuera . Hopefuly rush hour traffic won't be to bad especially by the hospital etc fingers crossed. Starting to feel the cold more as I get closer and closer to the pans . 

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Realtalk Veteran member

Realtalk

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So you're only going to watch bodybuilding DVDs eh? You either got a shit tonne of them or it's gonna be pretty boring lol. 

a battle plan for Auckland you say... Have you taken I to account the altitude adjustment u will need? Your travelling up the country so that's higher up meaning harder to breathe etc... Like when the all blacks go to South Africa and the ball flys through the air easier... Well up here we do bigge weights, they fly through the air also.

include in your battle plan a humidity adjustment phase it's alot more humid up here... Adjust your water I take accordingly. 

allow for jetlag... Etc

realistically you should be arriving in Auckland 2 weeks before the show to acclimatise, desensitise (can't have you missing mommy when u up on stage), sleepitise (so getting used to jetlag), humiditise yourself to all the above.

traffic is sick in Auckland and your faggat left wing mate Len browns public transport ideas ain't gonna do jack to help you get to kings in remuera... There isn't even a kings school in remuera... Go on Facebook and go to the page 'humans of remuera' post on their about schools and general info on how to get from here to there... One of them might pick u up in their Lexus and drive you.

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