Gymrat's journey to the bodybuilding stage

[Gym rat]

Rest day today and last day of my two week cut.Looking forward to starting my second bulk cycle starting Monday.Added some more stuff like going to the gym on Saturday for posing practise since I am 20 weeks out from stepping on stage.When I got up this morning I thought I am going to wear sun glasses when I am posing on stage plus after all I am good looking film star.Started working on my routine for the NABBA South islands as well.One more week of rest and pause training plus this week no cardio in the gym \:D/ which will give me more time pose in the circuit room when I am done training.Eats for today are

Breakfast one cup of oats with two eggs,one banana,one cup of yoghurt,two tsp of flaxseed,protein shake,multi

Morning tea handful of raisons,500ml of milk,creatine

Lunch one cup of brown rice with one cup of beans,two cups of mixed veggies,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 with two small kumara,beans,milk

Before bed protein shake and posing practise

[Gym rat]

Quads today and first day of bulk cycle two

Leg extenions 1x15 46kg,3x15 59kg,62kg,69kg plus 15 forced reps each set

Smith machine squats 3x15 80kg,90kg,100kg plus 15 forced reps each set

Power bag walking lunges 3x15 with a 25kg power bag

BB squats 3x15 80kg,90kg,100kg plus 15 forced reps each set

Leg press FST-7 7x15 280kg for the seven working sets

Had a good train this morning ran to my coach and had a chat with him.I showed my coach my plan that I will be using between now and August 17th.My coach wants me to do sh' bam which will help me to get ready for when I step on stage plus I will be able check out any hot chicks :shifty: when I am doing sh' bam which I will be doing on Monday at 6:50pm and Wednesday at 5pm also I will be doing body Balances as well .It is going to feel strange for me doing group fitness classes oh well guess it has to be done.Plus I was thinking when I was leaving the gym I figured that must be normal for any bodybuilder weather they are getting ready for there first show at any level amuter or Pro.I asked my coach to see if he can take photos of me training and including videos of me training and the answer to that will be yes so I can get the ball going on page and I am booked in to see my coach for next Tuesday.When I got up this morning I was thinking 20 weeks to go and bring it on :twisted: and eats for today are

Breakfast One cup of oats with two eggs,tsp of flax seed,one banana,one cup of yoghurt,two toast with peanut butter,protein shake with two olive caps,multi

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

Post training Protein shake with two table spoons of dextrose

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

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

Tea red pepper pennie with handful of left over chicken from last night's tea and milk

Before bed protein shake with two olive oil caps,posing pracites

[Gym rat]

Chest and calfs today

Db incline press 1x15 20kg's,3x15 22kg's,24kg's,26kg's plus 15 forced reps each set

Flat DB bench fly's 3x15 16kg's,18kg's,20kg's plus 15 forced reps each set

Flat DB bench press 3x15 24kg's,26kg's,28kg's plus 15 forced reps each set

Flat bench cable fly's FST-7 7x15 500ps for the seven working sets

Calf press 3x15 3pps,4pps,5pps, plus 15 forced reps each set

Standing calf raise 3x15 135,150,165 plus 15 forced reps each set

Seated calf raise FST-7 7x15 60kg for the seven working sets

Had a good train this morning while I was walking down the stairs in the mens changing room my legs just about give out me since my calfs we pumped also I thought I be best to stop going to work do's since I am 20 weeks out from my comp also given that I am very busy these days.Looking forward to doing Sh' bam for the first time plus some hot chicks might check me out which would make me feel a bit :shifty: or give me the look as well :shifty: .Did a few rounds of posing after I was done training which went well.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 with two olive oil caps,multi

pre training 500ml of milk,creatine,handful of raisons

post training 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

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

tea lasagna,salad and milk

before bed posing practise and protein shake with two olive caps

[Gym rat]

Back today and first ever sh'bam class or the Les Mills version of Zumba as well

Chin up' 3x15 body weight

Bent over bb row 3x15 65kg,70kg,73kg plus 15 forced reps each set

One arm DB row 3x15 26kg,28kg,30kg plus 15 forced reps each set

Single arm iso lateral row 3x15 35kg,40kg,47.5kg plus 15 forced reps each set

Back extensions 3x15

Straight arm FST-7 7x15 100 pounds for the seven working sets

Had good train this morning also I was looking forward to doing Sh'bam for the first time as well which well help get me use to moving around when I am stage notice a few hotties in my class also I had a good time and enjoyed.When I arrived at the gym after work I thought just the start of going to the gym twice on Wednesday and Monday after work.Saw my coach in the circuit room and showed him a photo of Aron Noble plus and I told that's what I want to look when I diet down which will be easy also I have to find photo of recent Novice Athletic class from NABBA as well.I have to 40 minutes of posing on Saturday by holding the poses for a minute plus my routine as well which I will be doing after Body Balance on Saturday's.Looking forward to doing Body balance for the first time on Saturday should be and as the saying goes always a first for everything and a good learning curve for me as well. 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 with two olive oil caps,multi

Pre training handful of raisions,500ml of milk creatine

Post protein shake with two table spoons of dextrose

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

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

tea pud Thai with pork and milk

Before bed protein shake with two olive oil caps,posing practise

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 1x15 30kg,3x15 40kg,43kg,45kg plus 15 forced reps each set

Db lateral raise 3x15 12kg's,14kg's,16kg's plus 15 forced reps each set

Db front raise 3x15 12kg's,14kg's,16kg's, plus 15 forced reps each set

Reveres pec deck 3x15 40,50,60 plus 15 forced reps each set

Single arm cable lateral raise FST-7 7x15 15 pounds for the seven working sets

Lying hamstring curls 3x15 32kg,39kg,46kg plus 15 forced reps each set

Seated leg curls 3x15 39kg,46kg,52kg plus 15 forced reps each set

Standing leg curl FST-7 7x15 50 pounds for the seven working sets

Had a good train this morning while I was doing posing the circuit room one of the trainers that I know at my gym did something funny plus I was posing I cracked up laughing it was a classic crack up plus it was hard to describe as well.Shocked to hear about what happen to Jesse Ryder outside a bar in CHCh.When I got home from work today I wrote on Twitter Thinking of Jesse Ryder,Wellington cricket,family and friends at this time.I hope Jesse pulls through.Eats for today are

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

Pre training handful of raisions with 500ml of milk creatine

Post training 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

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

Tea basmati rice with two cups of mixed beans,two carrots,185g of tuna,milk

Before bed protein shake with two olive oil caps,posing practise

[Gym rat]

Arms today

Reverse Curls 3x15 25kg,28kg,30kg plus 15 forced reps each set

Overhead cable curls 3x15 25pps,30pps,35pps plus 15 forced reps each set

Bicep cable curls 3x15 60,70,80 in pounds plus 15 forced reps each set

DB hammer curls FST-7 7x15 26kg's for the seven working sets

Triceps cable pushdown's 3x15 50,55,60 in pounds plus 15 forced reps each set

Triceps overhead cable extensions 3x15 60,70,80 in pounds plus 15 forced reps each set

Dips 3x15 body weight

DB triceps donkey kick backs FST-7 7x15 16kg's for the seven working sets

Had a good train this morning plus the gym was dead quiet as well being Good Friday as well did 45 minutes of posing the circuit room.While I was training I thought of new plan of attack for my comps which I want to rule my class on August 17th and September 7th 100% pure and very :twisted: since I will be 19 weeks out.Was planing on having a cheat meal afterwords I be best to have one on Saturday since I am coming in on doing ten am Body Balance and posing as well.Went to Subway for lunch.I was looking at my training plan for the Pan pacific show I notice that I will be bulking when I do rest and pause training in May also will be doing rest and pause training while I am dieting down or cutting full time.I figured for that when I am cutting full time there will be lots of going to war Gym Rat style or lots of grunting in the gym :twisted: :twisted: .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 with two olive oil caps,multi

Pre training 500ml of milk,handful of raisions creatine

Post training protein shake with two table spoons of dextrose

Lunch foot long chicken teriyaki sub on whole wheat

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

tea one cup of basmati rice shrimp,two cups of peas

before bed bed protein shake with two olive oil caps,posing practise

[Gym rat]

Body balance and posing practise today

Today I did body balance today for the first time and I was good.For those who don't know what body balance is it is a combo of Thai chi,yoga and pilates during the last ten minutes of class were spent doing yoga and I imaged August 17th.After the class was done I got a stage and spent 40 minutes posing by doing a few rounds of complusay posese and holding them for a minute for each pose that I did which will help get me ready for the day also I did a few rounds of my routine for August 17th :twisted: and Sept 7th :twisted: .Had my first cheat meal for lunch which was whopper meal deal from burger king also planing on having burger king three more times for a cheat meal in this second bulk cycle which brings me to eats for today are

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

Pre training handful of raisons and creatine

Lunch whopper meal deal

Afternoon tea two rice cakes topped with one table spoon of peanut butter,handful of low fat ham apple

Tea stuffed pasta,salsa based tomato sauce and glass of milk

Before bed protein shake and posing practise

[Hitro]

how come no saturday night home made pizza this week ratty? :shock:

Everything all right at home?

[whiterhyno]

how come no saturday night home made pizza this week ratty? :shock:

Everything all right at home?

Maybe put off his routine as there were some hotties giving ratty the look :oops: in body balance 8)

[Gym rat]

Rest day today

I thought that was awesome news about Jesse Ryder being moved from the ICU to a ward in CHCH hospital looking forward to starting normal training on Monday also I will be seeing my coach on Tuesday to get my body fat checked and see how things are going as well and this coming Saturday I will be 19 weeks out or 133 days out and counting.When I start back to normal training on Monday I am going to get stuck into right away.There were mostly middle age people in Body Balance yesterday but that's fine with me but no hotties but I can check out hotties in Sh'bam which I have not told you guys what sh' bam is set to the latest dance topping hits that are in night clubs through out the world and I love it what it says in the poster what I have seen around my gym it leaves you as a star.When I saw that for the first time I thought I am already one like a good looking film star :grin:

how come no saturday night home made pizza this week ratty? :shock: Yes everything is fine at plus I felt like having something diffrent for a change.Which brings me to eats for today are

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

Morning tea handful of raisons,500ml of milk,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,apple

Tea chicken with beans corn on the cob and milk

before bed protein shake with two olive oil caps and posing practise

[Gym rat]

Quads today

Leg extensions 1x15 59kg,3x12 93kg,100kg,107kg

Smith machine squats 3x12 110kg,120kg,130kg

Power bag walking lunges 3x15 25kg power bag for the three working sets

Leg press 3x12 5pps,6pps,7pps

Smith machine squats FST-7 7x15 105kg, for the seven working sets

Had good today also today I moved into the teens on journey to August 17th which is 19 weeks away.Had a case of bad luck while I was power bag walking lunges in the circuit room which was my Ipod went flat on me dam it oh well plus I was planing on doing a few rounds of my routine after I was done training instead I did a 20 minutes of posing just by holding each pose for a minute and had to use the stop watch on my phone so I could keep track.Bought myself a couple of plank CD's from Bond and Bond so I can put my music for my comps on to them.Hope my body fat is still the same when I get it checked.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 with two olive oil caps,multi

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

Post training protein shake with 2 table spoons of dextrose

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

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

tea pasta with salmon,peas and milk

Before bed protein shake with two olive oil caps and posing practise

[Gym rat]

Chest and calfs today

DB incline bench press 3x10-12 34kg's,38kg's,40kg's

Flat bench fly's 3x12 24kg's,26kg's,30kg's

Flat DB bench press 3x12 34kg's,38kg's,42kg's

Pec deck FST-7 7x15 52kg for the seven working sets

Calf press 3x12 4pps,5pps,6pps

Standing calf raise 3x12 225,255,270 in pounds

Seated calf raise FST-7 7x15 60kg for the seven working sets

Had a good train this morning before I trained I meet up with my coach and got my stats taken for this month which chest 40 inches ,left and right arm 17 inches,left and right quads both 26.5 inches,waste 30 inches,left and right calfs 17 inches I was stoked about adding two inches two my chest also my body fat went up to 9% and weight 96kg.My coach and thought about doing training videos of me instead there will be training photo of me coming Wednesday night.For when do start my next cut cycle for in the way of cardio when I am done training I am going to mix it up from what I notice the last time when I was using the rowing machine for cardio in my first cut cycle and learned that I was a bit boring plus I notice it was like watching paint dry or a boring game of rugby like 06 Super 12 final which has to be one of the most boring games of rugby that I have watched of all time because of the fog.Also I asked about how long should be posing for a night since I am 19 weeks out just for half a hour each night.Eats for today are

Breakfast One cup of oats with two eggs,one banana,one cup of yoghurt,two tsp of flax seed,two toast with peanut butter,protein shake with two olive caps ,multi

Pre training handful of raisons,creatine

Post training protein shake with two table spoons of dexrose

Lunch one cup of brown rice with 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 two meat patties with pasta zucchini and milk

Before bed protein with two olive caps and posing practise

[Gym rat]

Back and 5pm Sh' bam

Chin up's 3x12 body weight

Bent over BB row 3x12 905kg,110kg,115kg

One arm DB row 3x12 36kg,38kg,42kg

Single arm iso lateral row 3x12 50kg,60kg,70kg

Back extensions 3x15

Straight arm pulldown FST-7 7x15 120 pounds for the seven working set

Had a good hard back train this morning plus it was smashing some heavy tin after last week when I was doing rest and pause training for back also I did ten rounds of posing in the circuit room mostly working on my routine for Aucks and the NABBA South island.When I was posing in the circuit room I overheard and member that I looked like a monster :twisted: and when I was done had a thought crossed my mind for my next cut cycle which was I about increasing the time for cardio to from eight minutes to ten minutes and I text my coach plus my coach thought that was a good idea.When I was at work today started thinking of difrent modes of cardio when I start my next cut cycle ie hill mode and fat burn etc also having the treadmill on incline on incline 10 ten.When I was biking home from Sh'bam I thought I best not to use the rower when after training quads which I learnt the last time around when I was on my first cut cycle plus it was a bit of a strugle getting off the rower and this time around I will use the bike when doing cardio after training quads.Eats for today are

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

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

Post training 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

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

Tea chile

Before bed posing practise and protein shake

[Gym rat]

Shoulder and hamstrings today

Iso hammer shoulder press 1x15 3x12 55kg,60kg,70kg

Db lateral raise 3x12 14kg's,16kg's,18kg's

DB front raise 3x12 14kg's,16kg's,18kg's

Reverse pec deck 3x12 60,70,80 in pounds

Single arm cable lateral raise FST-7 7x15 25 in pounds for the seven working sets

Lying hamstring curls 3x12 52kg,59kg,66kg

Seated leg curls 3x12 52kg,59kg,66kg

Standing leg curls FST-7 7x15 60 pounds for the seven working sets

Had a good train this plus shocking my body after doing rest and pause training last week.Walking up the small stairs from the mixed gym to the Olympic area was a bit strugle .Couple of people that who work at my notice me strugle up the small stairs and I said yeah mate hamstrings smashed :twisted: .Before I went out the door I thought when Monday comes around I will be up to my third week in my second bulk cycle.One thing I have notice since I have stared this journey is the weeks go by very quick before I know August 17th will be hear before I know it.I forgot to mention the other day I asked my coach about using creatine when I am cutting full time and I can use it when I am cutting full time.Which left me thinking it will be good to use when I am low carb.Eats for today are

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

pre training handful of raisons,500ml of milk,creatine

post training protein shake with two table spoons of dextrose

lunch one cup of brown rice with two cups of mixed veggies,one cup 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 left over chile with one cup of brown rice

before bed posing practise,protein shake with two olive oil caps

[Gym rat]

Arms today

Reverse curls 3x12 25kg,30kg,35kg

Overhead cable curls 3x12 40pps,45pps,50pps

BB curls 3x12 35kg,40kg,45kg

DB hammer curls FST-7 7x15 28kg's for the seven working sets

Triceps cable pushdowns 3x12 70,75,95 stack in pounds

Triceps overhead cable extensions 3x12 110,120,140 in pounds

Dips 3x15 body weight

Db triceps kick backs FST-7 7x15 20kg's for the seven working sets

Had a good train this morning despite having a average sleep last night.Showed my coach my cardio plan that I have for my next cut cycle while I was at work thought about what speed and levels that I will use when I am cutting.When I was biking home from work I was thinking I will use that when it comes time for me to diet down.I was talking to older member that I know at my gym about my prep one thing about this it is like a full time job and thank god I work part time which gives me time to spend a fair bit of time in the gym before going to work.Looking forward to having my second cheat meal on Saturday after body balance not to sure what that will be probley something from Burger King again =P~ which brings me to eats for today are

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

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

Post training protein shake with two table spoons of dextrose

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,apple

tea pasta with cooked frozen shrimp,two cups of mixed veggies

Before bed protein shake with two olive oil caps,posing practise

[Gym rat]

Body Balance today

This morning I did my second body balance class manged ok expect some of the poses where I had to put one leg on top of each.Which was a pit of a mission since I have got big wheels.One thing I have notice so far since I have started doing Body Balance is it hard.Did 40 minutes posing after the class just mostly working on my routine for the Pan Pacific champs.One of the rounds of my routine I tryed doing a ab and thigh pose with my Canes hat thought nah bugger that thought .Had my second cheat meal in my second bulk cycle.Which brings me to eats for today are

Breakfast One cup of oats with two eggs,banana, 2 tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps

and multi

Pre training handful of raisons,creatine

Lunch Whopper meal deal large coke zero

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

Tea red pepper pasta glass of milk

Before bed protein shake with two olive oil caps and posing practise

[Gym rat]

Rest day today

Spent the afternoon increasing my weights in my training log book also adding what I will be doing for cardio when I start my second cut cycle in two weeks time which will be ten minutes fat burn level 6 on bike when done training quads,Tuseday chest and calfs cross trainer ten minutes fat burn,Wednesday treadmill incline 6 speed seven,Thursday rower ten minutes interval training and for Friday same as Wednesday.When it dose come for me cutting full time not to sure at this stage what that will be got plenty of to think about that before it comes time for me start cutting full time and increasing my cardio and also I reading about diffrent types of cardio when cutting full time on bodybuilding.com or any other website that is out there added 6:50 Sh'bam on Monday also 5pm Sh'bam on Wedesday extra cardio.When I got this morning a thought crossed my mind which was I know that I am going have major DOMS in my Quads with me doing quads on Monday morning then 6:50 Sh' bam then the ride home from the gym on my bike ZIMMER FRAME PLEASE :shifty: :pfft: :pfft:.Eats for today are

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

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

Lunch one cup of brown rice with two cups of mixed veggies,one cup of beans,180g 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 chicken,kumara,beans and glass of milk

Before bed protein shake with two olive oil caps and posing practise

[Gym rat]

Quads AM and 6:50pm Sh bam

Leg extensions 1x15 59kg,3x12 93kg,100kg,107kg

Smith machine squats 3x12 120kg,130kg,135kg

Power bag walking lunges 3x15 with 25kg power bag for the seven working sets

Leg press 3x12 5pps,6pps,9pps

BB squats FST-7 7x15 80kg for the seven working sets

Had a good train this morning before I went to the gym I watched a few Bodybuilding movation videos on youtube before going to the gym which got me in the zone for smashing quads also I weighed myself this morning before Breakfast weight is still at 96kg and happy with plus today is the start of my third week in my second bulk cycle.Did 30 minutes of posing when I was done training.I am surprised that I dont have bad DOMS after smashing quads and doing Sh' bam speaking have Sh' bam I starting to get the hang of compare to Body Balance which will take me a while to get use also a bit more harder then Sh' bam. Which brings me to Eats for today are

Breakfast One cup oats with two eggs,one banana, 2 tsp of flax seed,one cup of yoghurt,two toast with peanut butter,protein shake with two olive oil caps,multi

Pre training handful of raisons,500ml of milk creatine

Post training protein shake with two table spoons of dextrose

Lunch One cup of brown rice with two cups of mixed veggies,one cup of mixed 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 large chicken Sushi

before bed Protein shake with two olive oil caps

[Gym rat]

Chest and calfs today

DB incline press 1x15 20kg's,3x10-12 34kg's,38kg's,42kg's

Flat bench flys 3x12 24kg's,28kg's,30kg's

Flat DB bench press 3x10-12 38kg,40kg's,42kg's

Flat bench cable fly's FST-7 7x15 50pps for the seven working sets

Calf press 3x12 4pps,5pps,6pps

Standing calf raise 3x12 225,255,270 in pounds

Seated calf raise FST-7 7x15 60kg for the seven working sets

Had a good train today also my calfs were pumped saw my coach in the circuit and showed him my cardio plan which is at difrent speeds and levels as well for the difftent types of cardio that I will be doing when I start cut cycle two on the 22,Guys if you are wondering where the new set of progress pics of me are my coach has been busy and I was thinking during the weekend since the 2013 contest season has started it must be a very busy time trainers etc writing out diets for the clients .When I was biking up Dowling St after the gym I got this insane pump in my calfs I thought wow holly shit batman that was nasty that pump and walking around work was fun plus it felt like I had weights around my calfs and ankles as well.Eats for today are

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

Pre training 500ml of milk,creatine,raisons

Post train protein shake with two table spoons of dextrose

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 home made baked beans and coleslaw glass of milk

Before bed posing practise

[Gym rat]

back am and sh'bam 5pm

Chin up 's 3x12 body weight

Bent over BB row 3x12 90kg,110kg,115kg

One arm DB row 3x12 34kg,38kg,42kg

Single arm iso lateral row 3x12 50kg,60kg,70kg

Back extensions 3x15 body weight

Straight arm pull down FST-7 7x15 120 pounds for the seven working sets

Today was start of getting up at 6am because of now I have to 45 minutes of posing practise when I am done training which would include holding each pose for a minute and it went well.Had a quick coffee before I started work so I would crash since being up at six stopped off at Supplement me to see if they have any Gaspairi Creatine stock.Which got me thinking which I be best to keep on using creatine since I am 18 weeks out from my comp.Had a awesome Sh' bam class and heard Gangnam style for the first time and thought cool and sweet song also I was busting a move as well.Question for you guys would you like to see video footage of in Sh'bam?

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,two olive oil caps multi

pre training 500 ml of milk,handful of raisons,creatine

Post training protein bar

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 pud Thai

before bed posing practise

[maccaz]

Question for you guys would you like to see video footage of in Sh'bam?

silly question mate im extremely keen to see Sh'bam

[Gym rat]

Shoulders and hamstrings today

Iso hammer shoulder press 1x15 30kg,3x10-12 55kg,65kg,75kg

Db lateral raise 3x12 14kg's,16kg's,18kg's

DB front raise 3x12 14kg's,16kg's,18kg's

Reverse pec deck 3x12 60,70,80 in pounds

Single arm cable lateral raise FST-7 7x15

Lying hamstring curls 3x10-12 52kg,59kg,66kg

Seated leg curls 3x12 52kg,59kg,66kg

Standing leg curls FST-7 7x15 60 pounds for the seven working sets

Had a good train this morning before I trained,I sent a text to my coach asking see if he could film me doing Sh'bam.Speaking of Sh'bam I am thinking of doing Sh'bam when I come to Aucks for my comp up there but after my comp of course.Not to sure at this stage where I will do Sh'bam at Les Mills Victoria St or Les Mills Britomart plus the female members would feel horned to have a good loooking flim star in Sh'bam.I will let you guys know what my coach says and I hope the answer to that is yes.Eats for today are 100g of oats with two eggs,three toast with peanut butter,2 tsp of flaxseed,one cup of youghurt,two olive oil caps,mult

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

Lunch one cup of brown rice with 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 pasta,ham and brocclie

Before bed posing practise

Breef not ran out of oats but will be getting more today also waiting on order of whey from Eat me to come in the mail.

[Gym rat]

Arms today

BB reverse curls 3x12 25kg,30kg,35kg

Over head cable curls 3x12 40pps,45pps,50pps

BB curls 3x12 35kg,40kg,45kg

DB hammer curls FST-7 7x15 28kg's for the seven working sets

Triceps cable push down 3x12 70,75,95 in pounds

One arm overhead db triceps extensions 3x12 22kg,24kg,26kg

Dips 3x15

Db triceps donkey kickbacks 7x15 20kg's for the seven working sets

Had a good train this morning and I am starting to get use to going to the gym early and getting up at 6:10am plus by getting up early which gives me more time to spend at the gym since I have to 45 minutes posing practise as well.Next Saturday since I will be 17 weeks out I thought the other day I be best to keep my cycle of creatine going compare to what I have done in the past by taking a three week break.Stopped off at Supplement me to get a new tub of micronised creatine and had a chat to one of the people who work there about my prep which is going good also bought myself a copy of the April/May issue of Flex from Paper plus after I was wondering when the next issue would be coming out.Talked to one of my co workers about me getting up early plus my work mate thought it is very intense.One thing about this journey thank god I work part time which gives me plenty of time to spend in the gym.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,multi

Pre training handful of raisons 500ml of milk,creatine

Lunch one cup of brown rice,two cups of mixed veggies,one cup of beans,one apple

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

Tea basmati rice with two cups of mixed veggies

Before bed posing practise

[Gym rat]

Body balance today

This morning I did my third body balance class and starting to get the hang of it plus I had only one moment when I thought :shock: and WTF are kidding me also did 40 minutes posing after words also had to make the mad dash to the loo when nature was calling while I was posing also had my third cheat meal which was burger king again which is my fave cheat meal when bulking.Got my order from Eat me this morning.Stopped by a mates house on the way home and told him about how my training is going plus he was amazed about that I added two inches to my chest in one month.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,multi

Pre training one apple,500 ml of milk,creatine

Lunch Whopper meal deal from Burger King

Afternoon tea two rice cakes topped with one table spoon of peanut butter,handful of low fat ham,one apple

Tea home made pizza

Before bed protein shake with two olive oil caps,posing practise

[Gym rat]

Rest day today

Had a nice lazy Sunday today and talked to one of friends who lives in the states and told them how big my chest is and including the two inches which I put on my chest last month plus the size of quads they were :shock:.When I was in town yesterday after doing body balance while I was have look through this month issue of Muscle and fitness.I came across a good tip for FST-7 what Phil Heath uses resting 20 to 30 seconds between sets when using FST-7 .I thought since I am 17 weeks out this coming Saturday I am going to use that tip when doing FST-7 and for the rest of my prep :twisted: eats for today are

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

Morning tea apple,500ml of milk,creatine

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

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

Tea roast chicken with beans and kumara,milk

before bed protein shake with two olive oil caps,posing practise