Gymrat's journey to the bodybuilding stage

[Gym rat]

Arms today

bb curls 6x failure 10kg,15kg,20kg,25kg,30kg,35kg

Triceps rope pushdown 2x20 in,20 out,20overhead 23kg,27kg

tricep rop pushdown 3x12 41kg,54kg,59kg

Triceps pushdown 4x12 130,140,150,160 pounds

super set 

DB hammer curls 4x12 22.5kg's for the four working sets

Close grip bench press 3x8-12 60kg,70kg,75kg

seated alternating DB curls 3x12 12kg's,15kg's,17.5kg's

Seated alternating DB curls 4 drop sets 17.5kg's to 9kg's

close grip push ups to failure 

close grip push ups to failure

stairmill 20 minutes fat burn 

Had a good session this morning and took forty minutes to train arms. Got a person to spot me on the last set for close grip bench plus the person did a good job at spoting me much better then that person who spotted me last week who did a shit job. Did 20 minutes on the stairmill after I was done training arms played around with diffrent levels ranging from level 5 to level 10 . Was starting to feel it as I got up to the 17 minute mark but I thought of you guys cheering me on to help keep me going. Was buggered afterwords and climbing 97 stories or the height of the sky tower . Had to spend a few minutes after words to get my composer back before having a shower. Will be making one change to my training fornthe rest of my prep which is. Will be changing from DB declines to smith machine declines because of the short rest periods  that I am having now figured that would make things a bit more easy for me and save time as well. Had a look on the Burger King website last night before heading off to bed notice it is coupon month with lots of good deals until august 11th thought sweet something to look forward to after I get back from the warriors game

[Gym rat]

Emailed my trainer my food plan for august 8th and will be getting my trainer to go over it. Won't say what that will be. Asked my trainer today see if I will have to do anything diffrent training wise for the rest of my prep got told to keep it as it is. Wrote out my split for the last five sessions in the gym for when I go to the gym next Sunday. Which will be 

Sunday quads,

Monday chest and calfs

Tuseday back

Wednesday shoulders and hamstrings

Thursday arms 

No cardio in the gym as well which was one the things that I hated from last year including the seven day carb up. Speaking of which my current trainer thinks what happen to me last year was stupid and dumb by carbing up seven days out from the show.

[pyro]

Emailed my trainer my food plan for august 8th and will be getting my trainer to go over it. Won't say what that will be. Asked my trainer today see if I will have to do anything diffrent training wise for the rest of my prep got told to keep it as it is. Wrote out my split for the last five sessions in the gym for when I go to the gym next Sunday. Which will be 

Sunday quads,

Monday chest and calfs

Tuseday back

Wednesday shoulders and hamstrings

Thursday arms 

No cardio in the gym as well which was one the things that I hated from last year including the seven day carb up. Speaking of which my current trainer thinks what happen to me last year was stupid and dumb by carbing up seven days out from the show.

I think I might just be starting to see a pattern here, not sure though.

[Hitro]

Emailed my trainer my food plan for august 8th and will be getting my trainer to go over it. Won't say what that will be. Asked my trainer today see if I will have to do anything diffrent training wise for the rest of my prep got told to keep it as it is. Wrote out my split for the last five sessions in the gym for when I go to the gym next Sunday. Which will be 

Sunday quads,

Monday chest and calfs

Tuseday back

Wednesday shoulders and hamstrings

Thursday arms 

No cardio in the gym as well which was one the things that I hated from last year including the seven day carb up. Speaking of which my current trainer thinks what happen to me last year was stupid and dumb by carbing up seven days out from the show.

I think I might just be starting to see a pattern here, not sure though.

I am seeing pattern also but will not say what it is until after the pans.

 

 

[Gym rat]

I won't be talking about my food plan for august 8th after the Pans. Notice on go figure twitter profile that lisa Menzies will be away for three weeks and won't be at the pans. Wonder who will be doing the photos etc for go figure. Notice that the weather this week for Dunedin is going to mild that's good won't have to put lots of warm clothes on including when I go out in the mornings and for work as well that's good news.

[Realtalk]

Why won't u be talking about your food plan?

dork.

[crazyfacials]

Gymrat , please tell me your food secrets and I promise you to name my first born "Jim-Rhat"

[Gym rat]

No I wil not tell you guys my food secrets it may not work for some guys since everyone is diffrent. You don't see Steve Hansen coach of the all blacks  talking about his game plan to the media or any other rugby coach ie super 15, itm cup etc

[Realtalk]

No I wil not tell you guys my food secrets it may not work for some guys since everyone is diffrent. You don't see Steve Hansen coach of the all blacks  talking about his game plan to the media or any other rugby coach ie super 15, itm cup etc

Ok firstly you ain't the all blacks lol.

secondly that's a game plan and if the opposition knows it it will obviously give them an advantage... It doesn't work that way in bodybuilding there are no tactics and counter tactics etc, not even a sport.

Tell me your good secrets or I'll stop reading your journal. You know how many kudos I give you? If I leave your fucked... Ain't never gonna win potm... So what u eating?

[Gym rat]

What you guys saying that need a passport to visit the north island that is load of fat fucken bull shit plus it would have been in the news by now. No I wil not tell you my food secrets.

[Rxx]

Have some carbs, Bibby....... You mad!

[Rebel101]

What you guys saying that need a passport to visit the north island that is load of fat fucken bull shit plus it would have been in the news by now. No I wil not tell you my food secrets.

Good on you Gym rat, stick it to them, they deserve all you give them!

[AZIDE]

gymrat are you worried about travelling by jet from dunedin to auckland in light of the recent aircraft crashjes/incidents e.g mh370 mh17 etc?

[Gym rat]

chest and calfs

Dips 3x10

Cable cross overs 3x12 60pps,70pps,80pps

Smith machine decline press 3x10 80kg,90kg,94kg

Spine bench 3x12 100kg,110kg,120kg

Seated chest press 1x5 drop sets 70kg to 36kg

Calf press 5x25 6pps for the five working sets

Seated calf raise 5x25 1pps for the five working sets

Cross trainer 20 minutes fat burn level 12 

Had a good session this morning  which took a hour  and 20 minutes to do which would include 20 minutes on the cross trainer.Being the second last cardio session in the gym thought I increase the intensty from level ten to 12 will be doing that the same on Wednesday for my last cardio session.My trainer is happy with my food plan that I wrote out for next Friday.The good news is I dont have to do any salt loading or any other of that crazy shit which I am not a fan of.

 

gymrat are you worried about travelling by jet from dunedin to auckland in light of the recent aircraft crashjes/incidents e.g mh370 mh17 etc?

No I am not worried about flying up by jet from Dunedin to Auckland with recent crashes overseas since Air NZ is very safe airline plus they look after Gym Rat well when I fly them

[Michael Knight]

Gym rat for your cardio sessions have you been playing for the England 7's team?

http://www.rfu.com/squadsandplayers/englandsevens/danbibby

[Realtalk]

Well at "the pans" we will see if these food secrets are secrets... I thought only steroid users have secrets in bodybuilding? Your food secrets a few dbol candys?

[Gym rat]

I am amazed how well my engery levels are today being a low carb today and did not find it hard going for the bike ride home from work which was all up hill. Must the excitement of the pans. Got my trainer doing food plan for comp day not to sure what will be on it.

[maccaz]

I am amazed how well my engery levels are today being a low carb today and did not find it hard going for the bike ride home from work which was all up hill. Must the excitement of the pans. Got my trainer doing food plan for comp day not to sure what will be on it.

gym rat do you follow your trainers instructions 100%?

If he told you for comp day you have to eat a bowl of spiders and beetles would you do it?

 

[AZIDE]

was reading about Air NZ flight 901 killing all 257 people on board today when it crashed into Mt Erebus at low altitude and the alleged cover up by air NZ claimed by the Mahon report and wondering about that. hopefully the cloud isnt a similar colur to mt eden and one tree hill etc on the day before the pans so you avoid a 'sector whiteout' situation.

if the people werent in pic be impossible to differentiate the ground/mountains covered in snow from the overcast sky

[Gym rat]

 

I am amazed how well my engery levels are today being a low carb today and did not find it hard going for the bike ride home from work which was all up hill. Must the excitement of the pans. Got my trainer doing food plan for comp day not to sure what will be on it.

gym rat do you follow your trainers instructions 100%?

If he told you for comp day you have to eat a bowl of spiders and beetles would you do it?

 

Yes i listen to my trainers advice

[Realtalk]

 Got my trainer doing food plan for comp day not to sure what will be on it.

ok right! Gotcha! It's a secret because you don't know lol *facepalm*

 

[Hitro]

Are you still planning to come over to devonport ratty? The frozen yoghurt shop I mentioned (yoghurt story) is closed for renovations so we can't go there. Maybe we could go a curry instead which would be better choice instead for winter. What time will you be here? I can order ahead for the special windaloo. Do you like garlic or plain naan?

 

 

[Realtalk]

Are you still planning to come over to devonport ratty? The frozen yoghurt shop I mentioned (yoghurt story) is closed for renovations so we can't go there. Maybe we could go a curry instead which would be better choice instead for winter. What time will you be here? I can order ahead for the special windaloo. Do you like garlic or plain naan?

 

 

Bro he busy at para games in Glasgow, 11am over there right now... Right in the peak time of the competition day in the pool. He reply you later.

first playing for England at 7s (bibby) then at the para games as a side show to the commonwealth games... I mean it's just brilliant, bloody brilliant! You know it's so great when you come to Auckland I wanna buy you a sausage roll... You still coming to my metal welding, fabrication and heat treatments workshop ratty? Remember I pmed you saying I want to to help me and my team design a custom Zimmer frame for you.

do you remember that private message? And you said you would check your schedule and the bus timetable... Well have you checked them?

Or bro... I can just pick u up in my Lexus and we can listen to chingy and cruise out to the shop. #up2u

[Gym rat]

Back today

100 rep rubber band pulls

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

Hammer strengh lat pull down 5x15 115kg for the five working sets

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

Bent over bb row 4x15 60kg for the for working sets

Had a good hard back session this morning with not much rest in between sets .With the time between sets was forty seconds.For the last drop set while I was doing seated row took it failure to make the session more hard core gym rat style.Smashed back in 45 minutes.When I was leaving the gym I texed my trainer and asked about adding in some triple drop sets for are session tomorwo which will be quads.Thinking of visting mass nutrition when I am in Auckland since I will be out that way when I go on the tour of Eden Park.Notice on there website that it is close by and with in walking distance from Eden Park that's good to know.

[maccaz]

Back today

100 rep rubber band pulls

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

Hammer strengh lat pull down 5x15 115kg for the five working sets

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

Bent over bb row 4x15 60kg for the for working sets

Had a good hard back session this morning with not much rest in between sets .With the time between sets was forty seconds.For the last drop set while I was doing seated row took it failure to make the session more hard core gym rat style.Smashed back in 45 minutes.When I was leaving the gym I texed my trainer and asked about adding in some triple drop sets for are session tomorwo which will be quads.Thinking of visting mass nutrition when I am in Auckland since I will be out that way when I go on the tour of Eden Park.Notice on there website that it is close by and with in walking distance from Eden Park that's good to know.

gr do you ever sext your trainer?