Ratzilla journey to the 2015 nabba/wff wellington show in September

[GyzzBrah]

Will do bro unlikey that I will be doing any 800lb deadlifts I would have to be on gear for doing that.

Bro creatine counts as being gear, which is why I needed to be hospitalised. Btw ppl have pulled 800 natty / half natty many times. So if you pull 800 anytime soon I wouldn't be surprised bro.

Creatine is a pretty big deal imo, and I feel you will definetly win the nabba wff 2015 if you stay on creatine till then br0. In this case, I think it's time to update your signature to say "Tuesday 28th October, the day Ratzilla hopped on ronnie coleman creatine to win the nabba wff 2015"

This way, everybody in your fanbase will know that you are upping your game and are on creatine and will admire you

[FellowshipOfTheRon]

do you never get enough of trying to confuse him? lol

[Realtalk]

Back today

Bent over bb row 2x15 60kg,70kg,3x12 80kg,90kg,100kg

T bar row 4x12 70kg,80kg,90kg,100kg

One arm db row 4x12 30kg,32kg,35kg,45kg

Pullovers 4x12 30kg,32kg,35kg,35kg

Had a good session this morning and while I was training back started to plan for when I do start preping for the Wellington show towards the end of the new year.This time around I will be mixing up my cardio.One thing I learnt from while I was preping for nationals it was a bit to late in the game for mixing up my cardio to help bring more cuts in my quads.Which will be my main plan of attack when I do start preping for Wellington.This time around I have a longer offseason which will be eight and half months of heavy training and being injury free as well.When I hit Wellys for the cricket in Feb I am going to shop around and buy some supps for when I do start preping for the Welly show.Hopefuly Gymeez or Isupps will have a sale on when I am there fingers crossed.If not I am going to go for brands that I can afford to buy like pre workouts etc.

 

let us know how the ronnie coleman creatine goes man.. light weight 800lb deadlifts coming up? 

Will do bro unlikey that I will be doing any 800lb deadlifts I would have to be on gear for doing that.

 

 

Get on it then, gotta do what you gotta do.

 

[Gym rat]

Quads today 

bb squats 2x15 bar,60kg, 4x12 80kg,90kg,100kg,110kg

leg press 4x12 5pps,6pps,7pps,8pps

walking lunges 4x30 10kg's,12kg's,20kg's,22kg's

Leg extensions 4x12 72kg,77kg,83kg,101kg

Had a good hard session this morning which left my quads fucked after words. Was thinking of going over town afters just to have wonder around . Thought will stay at work and chill. Got my skin folds checked by one of my co workers and results will be posting the overall % when I get them back tomorrow or on Friday . Started having a look online for different pre workout supplements just mostly on the gymeez website and I supps which will give me a idea what I want to buy when I am in wellys for the cricket in February and one that I can afford to buy and will be using when I start preping for the Welly show in September. Got some assult left over which I will be using for the first weeks when it comes to that time.

[Realtalk]

Why does it take a day or two to get your skin fold results back? You were right there, it takes like 2min to workout bodyfat % off them.

[Gym rat]

Why does it take a day or two to get your skin fold results back? You were right there, it takes like 2min to workout bodyfat % off them.

the reason being my co worker didn't have his laptop on him at the time 

[Hitro]

I hear that the rat is still very lean even after being on 10kcal a day since the nationals

[FellowshipOfTheRon]

yes i was rather excited to receive that txt saying the rat was still running lean and mean on the not so clean diet!

[Realtalk]

 

Why does it take a day or two to get your skin fold results back? You were right there, it takes like 2min to workout bodyfat % off them.

the reason being my co worker didn't have his laptop on him at the time 

reason being he want to look at your previous results and tell you you are leaner than before so u stay happy and return to him... tricks of trade bro. It's 2014 doesn't he have iPhone with Internet to look up chart of whatever formula he going off? There calculators on Internet brO.

[Realtalk]

hell if I was your trainer even I would lie to your face and tell you your leaner than you are. Iv seen the way persecute your trainers when you aren't happy... Reminds me of hitler and the Jews.

[FellowshipOfTheRon]

LOL realtalk knows it all. i remember one of the dudes at westwave was trying to pull that on me while trying to offer extra PT services haha..

[Realtalk]

LOL realtalk knows it all. i remember one of the dudes at westwave was trying to pull that on me while trying to offer extra PT services haha..

I used to do it with my 12 challenge people at club physical... Paul Richards made me do it and I wasn't even employee I was fucking contractor. So didn't even want to do it they pay me measley minimum wage for my time on 12 week challenge... So I earn $14/hr when I take those ppl and they depriving me of $40-$70 an hour. They don't follow diet and are unmotivated. I couldn't even be fucked with them so they all lost 0.5% bodyfat per week on average over the 12 weeks but stayed same weight cause they eat shit food and lie to me tell me they don't so I tell them they put on muscle and muscle weigh more than fat. Good going mate! Now get the f*ck out of my office I wanna fap then sleep then got real cash cow client.

[maccaz]

take GR bf% test each week

tell him it is going down 

give him 10kcal/day diet of pasta and sushi so he prefers you to other pt's

charge a premium

license to print money

[9762291220]

Put nutmeg in his shaker bottle and tell him its top secret diet formula and not to discuss it on forum

[Gym rat]

Put nutmeg in his shaker bottle and tell him its top secret diet formula and not to discuss it on forum

what ever

[Gym rat]

Shoulders and calfs

shoulder press 2x15 22kg,25kg,4x12 40kg,42kg,45kg,51kg 

db shoulder press 4x12 22kg's,22kg's,25kg's,25kg's

db lateral raise 5x12 15kg's for the five working sets 

db bent over laterals 5x12 10kg's for the five working sets 

standing calf raise 1x20 70kg 5x20 106,112,118,124,130 in kg

calf press 4x12 6pps for the four working sets

had good session this morning took a hour to train shoulders and calfs . Manged to score a couple of cookie time breakfast  cookies outside the student union when I was at the lights while I was biking to the gym. Thought will use them for Saturday being my cheat day. Got the results back from my skin fold test yesterday which came to 8.9% bodyfat which is good hopefuly I can stay that way during offseason fingers crossed. Was leaning towards having a bento for lunch on Saturday. Instead will be having a pams meat lovers pizza instead. Given that i was thinking that when I walked past the pizzas in new world when I had to go in there on Sunday to pick up a couple of items

[FellowshipOfTheRon]

you're still that lean? put up some pics ratty, the fans wanna see our lean beast in off season mode

[Gym rat]

you're still that lean? put up some pics ratty, the fans wanna see our lean beast in off season mode

or I might try jack up a photo shoot when I go to wellys in February that's if I can afford tondo that with a photo agency up there.

[9762291220]

he wasnt even that lean when he competed lol. him saying hes 9% is like rebel saying she 14% when was more like 30%. gymrat diet is like 80% carbs 10% fat 10% protein and cheat meals 30% of the time so no surprise hes currently 15-20% bodyfat.

[Gym rat]

he wasnt even that lean when he competed lol. him saying hes 9% is like rebel saying she 14% when was more like 30%. gymrat diet is like 80% carbs 10% fat 10% protein and cheat meals 30% of the time so no surprise hes currently 15-20% bodyfat.

piss off smart shit head

[Michael Knight]

 

you're still that lean? put up some pics ratty, the fans wanna see our lean beast in off season mode

or I might try jack up a photo shoot when I go to wellys in February that's if I can afford tondo that with a photo agency up there.

great idea! You should try and get a couple of hottys to do the photo shoot with you. 

[Gym rat]

 

 

you're still that lean? put up some pics ratty, the fans wanna see our lean beast in off season mode

or I might try jack up a photo shoot when I go to wellys in February that's if I can afford tondo that with a photo agency up there.

great idea! You should try and get a couple of hottys to do the photo shoot with you. 

even better idea like photo of me with canes cheerleaders 

[9762291220]

.

[FellowshipOfTheRon]

 

 

 

you're still that lean? put up some pics ratty, the fans wanna see our lean beast in off season mode

or I might try jack up a photo shoot when I go to wellys in February that's if I can afford tondo that with a photo agency up there.

great idea! You should try and get a couple of hottys to do the photo shoot with you. 

even better idea like photo of me with canes cheerleaders 

not a bad idea, who is cane? 

[Gym rat]

Good bye gym nation and go to hell gym nation