Operation getting massive

[maccaz]

Shoulders,calfs and cardio

Ohp 1x15 25kg,4x10 40kg,43kg,45kg,48kg

Arnold press 4x10 20kgs,20kgs,22kgs,25kgs

Rear delt Flys 4x10 30kg,33kg,35kg,38kg

Bb shrugs 4x10 100kg,110kg, 120kg, 130kg, 138kg

Calf press 4x10 5pps,6pps,7pps,8pps

Standing calf raise 3x20 124kg,130kg,150kg

Cross trainer 35 minutes

This morning had my first serving of ps whey glazed donuts which I ordered from xplossive supplements on Saturday after my comp. It tastes pretty good. Got my flights booked last night for when I head up to Christchurch on the 8th which isn't to far away and fast approaching as well . Yesterday I was having a look at a old thread on hear about what one eats for there comp breakfast. Noticed that flamer had chocolate rice cakes and coffee. When I was in new world checked out the macros for chocolate rice cakes only 19mg of sodium in them. Thought that's pretty good and better then the creamed rice what I had for my comp breakfast for wellington which didn't work well for me.leaning towards that option or if any of guys have any suggestions on what I could have for my comp breakfast feel free to post them on my journal.

 

 

what is the goal for comp breakfast? do you want high carb low fat low sodium?

pretty simple bro. dont need to worry about what other people ate 

[Gym rat]

what is the goal for comp breakfast? do you want high carb low fat low sodium?

pretty simple bro. dont need to worry about what other people ate

Leaning towards a combo of high carb,low fat and low sodium and something that I can eat right away without spending time cooking it or heating it up

[Gym rat]

Arms and cardio

Ezy bar curls 1x15 19kg,4x10 39kg,43kg,45kg,48kg

Seated alternating dB curls 4x10 15kgs,17kgs,20kgs,25kgs

Lying biceps cable curls 4x10 85,105,115,125 pounds

Triceps push down 1x20 65,4x10 115,125,155,175 pounds

One arm overhead cable extensions 4x10 45,55,55,55 pounds

DB triceps donkey kickbacks 4x12 12kgs,15kgs,17kgs,20kgs

Treadmill 35 minutes

This morning when I got up thought I be best to keep things at seady pace for when I do cardio on the treadmill after what happened to me on Monday by falling off the treadmill. Learnt from the other day when that happened which was had the speed to high at 7.0 . Had the speed at 6.0 which would be safer to do. Saturday being two weeks until Nats and going to use the same appourch for weekends when I was preparing for wellington by watching my bodybuilding dvds that I have got to remain focus while I am preparing for nats. Going to write up my carb up plan for Nats which will be pretty much the same as wellington and the food list for carbing up. At this stage figure that it won't be as expensive food wise this time around since I will be bring up my GameDay food with me to Christchurch.

[Skeletor]

What's the plan after nats Ratty? Will you take time off and concentrate on putting on mass or stay lean for another comp? You think you will catch up with BeastBuilder for dinner or anything while in Christchurch?

[Gym rat]

What's the plan after nats Ratty? Will you take time off and concentrate on putting on mass or stay lean for another comp? You think you will catch up with BeastBuilder for dinner or anything while in Christchurch?

the plan after Nats is concentrate on building mass and going to ease into having cheat days after what happened to me on Monday. Had stomach problems since my body was not use to having any sugar in me for the past 14 weeks .hope to catch up with beast builder in chch including hope to visit cathedral square and gymeez chch and I can remember the last time I visit gymeez chch which was my last visit to chch and I know already that I am going to see lots of changes when I am there. Like new buildings and some of the rebuilding of chch

[maccaz]

What's the plan after nats Ratty? Will you take time off and concentrate on putting on mass or stay lean for another comp? You think you will catch up with BeastBuilder for dinner or anything while in Christchurch?

quite likely because ratty will stay at beastbuilders house and sleep in his bed, beastbuilders gf has already approved this.

 

also beastbuilder will be waxing and tanning the rat, include back crack and sack.

 

gc beastbuilder for helping out a successful national level bodybuilder

[kingersman]

For your carb up plan. Have you thought about going by look rather than eat what by what youve written down?

Eg. Youve written down have 3 rice crackers or whatever the shit youve got but realisticly youre borderline spilling over so you shouldnt eat or eat less?

[Gym rat]

For your carb up plan. Have you thought about going by look rather than eat what by what youve written down?

Eg. Youve written down have 3 rice crackers or whatever the shit youve got but realisticly youre borderline spilling over so you shouldnt eat or eat less?

Yes I have thought about look and what I have written down. Not to sure if I have mentioned this or not since I have been back from my comp. got good feed back from the judges and improved lots since last year which is a plus and heading in the right track

[maccaz]

Yes I have thought about look and what I have written down. Not to sure if I have mentioned this or not since I have been back from my comp. got good feed back from the judges and improved lots since last year which is a plus and heading in the right track

have you heard of jason genova? he is competing soon hes on youtube he might have some ideas for comp day breakfast

[Gym rat]

have you heard of jason genova? he is competing soon hes on youtube he might have some ideas for comp day breakfast

I have herd of him but haven't watched his videos on YouTube

[Wolffenbuttel]

For your carb up plan. Have you thought about going by look rather than eat what by what youve written down?

Eg. Youve written down have 3 rice crackers or whatever the shit youve got but realisticly youre borderline spilling over so you shouldnt eat or eat less?

 

This!!! or is it too complex for you Ratman?

[BeastBuilder]

I am looking forward to the Rat's battle on Chch, Rumble in the Rubble.

Careful visiting Gymeez Bibby, the manager there is competing at Nationals here too and will likely be in same class as you.

He might see you as too much competition and sell you mass gainer instead of aminos to throw off your conditioning.

Also I will be keeping my gf at a distance far from Ratty as I don't want her to smell what the Rat is cooking and then she leaves me for Gymnation/NZBB's hottest male film star...

I can't wait to yell from the crowd with Bang Bang supporting the Rat, and all of Christchurch will know that we are the champs biggest fans.

[Gym rat]

Got up at six this morning to do fasted cardio before breakfast to go for a power walk up single hill right to the look out. It was my first time walking up Single hill since I use to do that a fair bit when I was prepping for the 2013 pans. Noticed this time around didn't have to take my time when I was coming back down. Since there was no frost or black ice which was good. While I was coming back down from the top of single hill. Thought of what I am going to have for my post nats meal which is pizza and don't care what type of pizza it is. Thanks for the heads up about the manger of gymeez when I do visit gymeez. Was thinking yesterday thus time around isn't as long compare to last year. At this time last year it felt very long and felt like a long time and during that time last year was thinking hurry up offseason .

[Rainbowdevil]

Go ratty!!

[Wolffenbuttel]

What are you going to focus on this offseason?

[Gym rat]

What are you going to focus on this offseason?

When offseason rolls around going to focus on building more mass and train for the Wellington show again since I had a great time at it. Plus the tanners back stage were friendly and easy to get to the venue as well. Looking forward to having a cheat and haven't planned it out yet probley do that after nationals or a week or two into offseason. The plan for this week is train hard in the gym which would include for cardio as well. Yesterday was reading a article by Lane Norton and Lane Norton mention to keep protein shakes during peak week. Going to do that this time around plus it will make things cheaper cost wise. But won't be using creatine or taking pre work out during peak week

[kingersman]

Unless youre getting bloat from the shakes i dont see any reason why you would? Also doesnt creatine store the extra water inter muscular not subtanious(sp?) so by dropping it could give the muscles a smaller look? Dunno if thats true, others can correct me if i am wrong.

[Realtalk]

What your chances of winning the class? You reckon you can destroy the competition?

Do you know who you are up against? Have you sussed them out?

[Gym rat]

What your chances of winning the class? You reckon you can destroy the competition?

Hope to that's the plan

Do you know who you are up against? Have you sussed them out?

not to sure how many people will be in my class guess I will have to find that out when I go to weigh in and height check next Friday

[Wolffenbuttel]

It's good to see you so focused and dedicated GR! Serious question though if you were married, do you think you would be thinking about cheating as much as you are with your diet? 

[Gym rat]

Chest,calfs and cardio

DB incline press 1x15 15kgs,4x10 30kgs, 32kgs,35kgs,40kgs

Flat db bench press 4x10 30kgs,32kgs,35kgs,40kgs

Cable crossovers 4x10 55pps,65pps,75pps,85pps

Flat bench Flys 4x10 20kgs,22kgs,25kgs,27kgs

Standing calf raise 3x20 124kg,130kg,150kg

Calf press 4x20 5pps,6pps,7pps,8pps

Treadmill 35 minutes

11 days out from nats

When I got up this morning weighed myself to see what my weight was back down to 81.5kg figured it didn't take long to get back down to wear my weight was when I did the wellington show. Got a place to stay when I fly up to Christchurch next Thursday which is good. Emailed the place that I am staying at this morning and asked about to see if they have a freazer in there kitchen and no unfortunately. Thought bugger guess ice cream is out with my last carb up meal of the day when I do carb up next Friday. Got four more sessions of cardio for this comp season which is nice.

[maccaz]

Chest,calfs and cardio

DB incline press 1x15 15kgs,4x10 30kgs, 32kgs,35kgs,40kgs

Flat db bench press 4x10 30kgs,32kgs,35kgs,40kgs

Cable crossovers 4x10 55pps,65pps,75pps,85pps

Flat bench Flys 4x10 20kgs,22kgs,25kgs,27kgs

Standing calf raise 3x20 124kg,130kg,150kg

Calf press 4x20 5pps,6pps,7pps,8pps

Treadmill 35 minutes

11 days out from nats

When I got up this morning weighed myself to see what my weight was back down to 81.5kg figured it didn't take long to get back down to wear my weight was when I did the wellington show. Got a place to stay when I fly up to Christchurch next Thursday which is good. Emailed the place that I am staying at this morning and asked about to see if they have a freazer in there kitchen and no unfortunately. Thought bugger guess ice cream is out with my last carb up meal of the day when I do carb up next Friday. Got four more sessions of cardio for this comp season which is nice.

should have told them you need a freezer to freeze the heads of all the people you destroy in the competition

[Gym rat]

should have told them you need a freezer to freeze the heads of all the people you destroy in the competition

Haha that's funny lol

[Gym rat]

Back,hamstrings and cardio

Assisted chin ups 5x10 48kg,42kg,35kg,28kg,22kg

Seated row 5x10 86kg,92kg,98kg,102kg,108kg

Lat pulldown 5x10 60kg,66kg,72kg,78kg,84kg triple drop set on the last set

DB pullovers 4x10 30kg,32kg,35kg,40kg

Seated leg curls 4x10 51kg,55kg,57kg,59kg

Bb stiff legged deadlifts 4x10 70kg,75kg,80kg,95kg

Bike 35 minutes

Yesterday manged to find a spray tan place in Christchurch not all that far from where I am staying called Gloucester cottage and I am booked in there to get spary tan next Friday at half past one. Will be paying $11 more than what I had to pay for when I got tanned in Wellington which was $29 and this time will be $40. Which was the price range that I was looking at and decideing on which spray tan place in Christchurch to use. Made a few bookings with blue taxi last night for the likes of going to weigh in and height check and other places on Christchurch that require a taxi to get to while I am in Christchurch next weekend. Hope the weather is going to be good while I am up there. Looking forward to be normal soon and being able to enjoy the foods that I have been missing while I have been cutting like roast chicken dinners, pizza etc . When I do get back to being able to enjoy those food's what I have mentioned it's going to taste very nice and well earned as well.

[Gym rat]

Quads and cardio

Leg extensions 3x20 39kg,43kg, 51kg

Leg press 5x20 4pps,5pps,6pps,7pps,8pps double drop sets to the last 2pps

Hack squats 5x20 80kg,90kg,100kg,105kg,110kg,115kg double drop sets on the last sets

Leg extensions 4x10-15 85kg,91kg,95kg,101kg double drop sets on the last set

Today being the last quad train for my comps for this year. Thought might as make it and very hard one with lots of double drop sets to hammer my quads by doing lots of double drop sets. By the time I got to doing cardio my quads were fryed and walking over to the bikes was a bit of a struggle. Still manged to grind out the 35 minutes on the bike by the time I got from doing my third last cardio session in the gym for my comps for this year was buggered and,mind my was thinking whey, glutamine, creatine, bcaas and strong dark coffee as well and a nice shower when I was done. Started to think of a plan for peak week which is two days away for in the way of carb cycling goes. Saturday will be high carb,Sunday to Wednesday low carb,Thursday medium carbs,Friday high carb or carb up while I am dropping water.