Gym rat Posted October 10, 2011 Author Report Share Posted October 10, 2011 Today was chest and bicepsDb incline press 1x15 25kg's,3x10-12 35kg's,37.5kg's,40kg'sFlat bench fly's 3x10-12 30kg's,32.5kg's.35kg'sSeated chest press 3x10-12 114kg,117kg,120kgCable crossover FST-7 7x10-12 160,160,160,160,160,160,160 or 80 pounds each sideBicepsCable curls 7x-10-12 130,130,130,130,130,130,130 all in poundsDB hammer curls 3x10-12 30kg's,32.5kg's,35kg'sOver head cable curls 3x10-12 100,120 160 all in poundsManged to have a good despite going to bed after 11u lovr your FST dont you gym rat I love my FST and I get a nice burn in my ass when doing FST for quads or hamstrings,might post some photos of me up. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 11, 2011 Author Report Share Posted October 11, 2011 Today was quads or feeling the burn in my ass Leg extenions 1x15 59kg,4x10-12 114kg,117kg,120kg,123kgSmith machine squats 4x10-12 120kg,130kg,140kg,145kgHack squats 4x10-12 160kg,165kg,168kg,170kgLeg press FST 7x10-12 7 plates per side or 350kgI dramatic day yesterday at work which was female member had a seziure on one of the rowers and thought of that dramatic Tuseday .I hold the door open for the paramedics the and the person who had the seziure was being helped carred down the stairs the person who had the sezuire was taken away to A&E and they were ok which was good news. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 12, 2011 Author Report Share Posted October 12, 2011 Today was backChin ups 3x10-12 body weightReverse Pulldowns 3x10-12 72kg,79kg,86kgOne arm DB row 3x10-12 50kg.52.5kg,55kgSingle arm Iso lateral row 3x10-12 60kg,65kg,68kgBack extenions 3x10-12 body weightStraight arm pulldown FST-7 7x10-12 150,150,150,150,150,150,150 all in poundsI have set myself a couple of goals for what is left of the which to get up to 200 DVD's by the end of the year I hope :pray: and to keep my cost of bike repairs under 100 dollars Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 14, 2011 Author Report Share Posted October 14, 2011 13/10/11 shoulders ,tricepsSmith machine shoulder press 1x15 40kg,4x10-12 50kg,55kg,60kg,63kgDb lateral raise 4x10-12 15kgs,17.5kgs,20kgs,22.5kgsDb front raise's 4x10-12 15kg's,17.5kg's,20kg's,22.5kg'Rear delt flys FST-7 7x10-12 70,70,70,70,70,70,70 all in poundstricpe pushdown FST-7 7x10-12 80,80,80,80,80,80,80 all in poundsSkull crusher 3x10-12 39kg,43kg,45kgDips 3x10-12 body weightToday was hamstrings and calfsLying leg curls 3x10-12 59kg,66kg,73kgStiff legged dead lifts with db's 3x10-12 35kg's,40kg's,45kg'sSeated leg curls FST-7 7x10-12 66kg,66kg,66kg,66kg,66kg,66kg,66kgCalfsStanding calf raise 4x20-30 180,180,180,180 all in poundsCalf press 4x20-30 4x20-30 4 plates each side for the four sets 160kgSeated calf raise FST-7 7x20-30 40kg,40kg,40kg,40kg,40kg,40kg,40kgWhen I finshed doing a 240 rep calf train I thought man I need zimmer frame just now also I thought f*ck walking up the stairs at work are going to fun and when I did my calfs were screaming. Quote Link to comment Share on other sites More sharing options...
Luigi Posted October 14, 2011 Report Share Posted October 14, 2011 mean training session damien keep up the good work mate. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 17, 2011 Author Report Share Posted October 17, 2011 Today was chest and bicepsDB incline press 1x15kg's,3x10-12 35kg's,37.5kg's,40kg'sFlat bench flys 3x10-12 30kg's,32.5kg's,35kg'sSeated chest press 3x10-12 114kg,117kg,120kgCable cross overs fst-7 7x10-12 80,80,80,80,80,80,80 or 160 pounds BicepsCable curls fst-7 7x10-12 130,130,130,130,130,130,130 all in poundsdb hammer curls 3x10-12 30kg's,32.5kg's,35kg'soverhead cable curls 3x10-12 100,120,140 all in poundsI had major doms in my calfs on Saturday after my 240 rep calf train and thought I need a zimmer frame . Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 18, 2011 Author Report Share Posted October 18, 2011 Today was quads feeling the burn in my ass Leg extenions 1x 15 66kg,4x10-12 114kg,117kg,120kg,122kgSmith machine squats 4x10-12 120kg,130kg,140kg,145kgHack squats 4x10-12 160kg,165kg168kg,170kgLeg press FST-7 7x10-12 seven plates per side or 350kgI left the gym with my quads nice a pumped also my ass was buring as.When I had a to use the loo at work man I thought I could use raise loo seat :shifty: plus sit was a bit of strugle to sit down on the loo after giving my quads a good as kicking. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 19, 2011 Author Report Share Posted October 19, 2011 Today was backChin up's 3x10-12 body weightReverse pulldown 3x10-12 72kg,79kg,86kgOne arm DB row 3x10-12 50kg,52.5kg,55kgSingle arm Iso lateral row 3x10-12 61kg,65kg,70kgBack extenions 3x10-12 Stright arm pulldown FST-7 7x10-12 100,100,100,100,150,150,150 all in poundsMade payment for WWE 2003 The great amercan bash on DVD which got off trade me last night today I got off trade me the 6th day and WWE Survior series which brings my DVD collection up to 186 DVDS. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 22, 2011 Author Report Share Posted October 22, 2011 20/10/11 Shoulders and tricepsSmith machine shoulder press 1x15 40kg,4x10-12 55kg,60kg,61kg,65kgDb front raises 4x10-12 15kg's,17.5kg's,20kg's,22.5kg'sDb lateral raise's 4x10-12 15kg's,17.5kg's,20kg's,22.5kg'sRear delt flys FST-7 7x10-12 80,80,80,80,80,80,80 all in poundsTriceps pushdown FST-7 7x10-12 90,90,90,90,90,90,90 all in poundsSkull crushers 3x10-12 39kg,43kg,45kgDips 3x10-12 body weight21/10/11Hamstrings and calfs or feeling the burn in my ass Lying hamstring curls 3x10-12 59kg,66kg,73kgBB Stiff legged deadlifts 3x10-12 110kg,120kg,130kgSeated leg curls FST-7 7x10-12 73kg,73kg,73kg,73kg,73kg,73kg,73kgCalfsStanding calf raise 4x20-30 180,180,180,180 all in poundsCalf press 4x20-30 4x20-30 180kg,180kg,180kg,180kgSeated calf raise FST-7 7x20-30 all in pounds 50kg,50kg,50kg,50kg,50kg,50kg,50kgI had case of bad luck when I was doing tricep pushdown for FST-7 the cables on the machine broke on me :oops: and I thought that was first for me while doing FST-7.I was fine but as for the machine was stuffed. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 24, 2011 Author Report Share Posted October 24, 2011 Today was chest and bicepsDb incline press 1x15 25kg's,3x10-12 35kg's,37.5kg's.40kg'sFlat bench fly's 3x10-12 30kg's,32.5kg's,35kg'sSeated chest press 3x10-12 114kg,120kg,123kgCable cross over FST-7 7x10-12 80 pounds each or 160 pounds for the seven sets of 10-12Bicep cable curls FST-7 7x10-12 130,130,130,130,130,130,130 all in poundsDb hammer curls 3x10-12 30kg's,32.5kg's,35kg'sOver head cable curls 3x10-12 100,120,140 all in poundsBefore I went to the gym this morning I thought I was going to have a average train since I went to bed at midnight and I had a good train also I left my log book at home :doh: note to self bring log book with me to the gym.I got checked by five hotties last when I was walking over to a friends house to watch the final which made me feel a bit :shifty: . Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 25, 2011 Author Report Share Posted October 25, 2011 Today was quads or feeling the buring in my ass Leg extenions 1x15 66kg,4x10-12 114kg,117kg,120kg,123kgSmith machine squats 4x10-12 130kg,140kg,150kgHack squats 4x10-12 160kg,165kg,168kg,170kgLeg press FST-7 7x10-12 seven plates per side or 350kgWhen I arrived at the gym to lock my bike I notice some DUMB arse parked there car in the bike area in the car park over the road from the gym which ment I had to lock my bike else where :x also I thought that was a bit rude.Also I got a couple of wrestling DVD's of trade me which are WWE 2006 Survior series and Cyber Sunday slowy get in my goal 200 DVD's for the year which should be no problem for me. Quote Link to comment Share on other sites More sharing options...
thatwaslight Posted October 25, 2011 Report Share Posted October 25, 2011 in on second page Quote Link to comment Share on other sites More sharing options...
tomsammce Posted October 25, 2011 Report Share Posted October 25, 2011 Today was quads or feeling the buring in my ass Leg extenions 1x15 66kg,4x10-12 114kg,117kg,120kg,123kgSmith machine squats 4x10-12 130kg,140kg,150kgHack squats 4x10-12 160kg,165kg,168kg,170kgLeg press FST-7 7x10-12 seven plates per side or 350kgWhen I arrived at the gym to lock my bike I notice some DUMB arse parked there car in the bike area in the car park over the road from the gym which ment I had to lock my bike else where :x also I thought that was a bit rude.Also I got a couple of wrestling DVD's of trade me which are WWE 2006 Survior series and Cyber Sunday slowy get in my goal 200 DVD's for the year which should be no problem for me.where did you end up parking the beast at?as for the dvd collection... its a numbers game... a mathematical equation, ya know how many more dvds have you got to collect divided by the number of weeks left in the year, using pythagras and pie r squared, also taking into account any possibilities of courier delays and public holiday in the last days of the year we should be able to give you a estimated percentage of the probability or reaching your dvd collection by the end of this year.also gymrat, youve gotta register yourself as a dealer once you carry over 184 dvds in a collection or 162 dvds if they are all the same genre. you would come under the 162 dvd law because yours are all wrestling... mmmmk..its just a precautionary bill brought in by the national lead government to protect all these dvds of the national past time that is 'dat dere wwf'also this raleigh 10 speed of yours, you need a owners maintenaince manual??got one lying around id be keen to trade with you for one your dvds, if ya keen? your probably in bed by now and this will probably be deleted and ill probably be banned by the time you wake up also but just some how get hold of me man i got a space for u on a film... need your voice recordings for finishing touches... ill even pay in money or wef dvds whatever man u tell me!good luck with your dvd goals in 2011 Quote Link to comment Share on other sites More sharing options...
mike27 Posted October 25, 2011 Report Share Posted October 25, 2011 fst 7 leg press 350kg.... yet only 150kg smith squat?? :-s :^o Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted October 25, 2011 Report Share Posted October 25, 2011 fst 7 leg press 350kg.... yet only 150kg smith squat?? :-s :^o2" ROM Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 26, 2011 Author Report Share Posted October 26, 2011 Today was backChin ups 3x10-12 body weightReverse pulldowns 3x10-12 72kg,79kg,86kgOne arm DB row 3x10-12 50kg,52.5kg,55kgSingle arm iso lateral row 3x10-12 60kg,65kg,70kgBack extenions 3x10-12Straight arm pulldown FST-7 7x10-12 150,150,150,150,150,150,150 all in poundsBefore I go up to Wellys in Feb I am going to email around to the diffrent gyms in the CBD area and ask for a interview and I hope one of the gyms up there will have a job for me :pray:.I got given the look by a hottie who came out of zumba at the gym that I work at which made me feel a bit :shifty: .Came a step closer today on reaching my goal after I won the auction for WWE Judgement day 2006 and best of all I was the person bidding on the DVD on trade me and hopefuly later on tonight I will win the auction for Happy Gilmore on DVD :pray: Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 27, 2011 Author Report Share Posted October 27, 2011 Today was shoulders and tricepsSmith machine shoulder press 1x15 40kg,4x10-12 55kg,58kg,60kg,65kgDb front raise 4x10-12 15kg's,17.5kg's,20kg's,22.5kg'sDB lateral raises 4x10-12 15kg's,17.5kg's,20kg's,22.5kg'sRear delt flys FST-7 80,80,80,80,80,80,80 all in poundsTricep pushdown FST-7 7x10-12 110,110,110,110,110,110,110 all in poundsSkull crushers 3x10-12 39kg,43kg,45kgDips 3x10-12 body weightWhen I was biking to work through town I was biking behinde a red corvet and I was thinking at the time man I wish a had camera on me. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 28, 2011 Author Report Share Posted October 28, 2011 Today was hamstrings and calfs or feeling the burn in my ass Lying hamstring curls 3x10-12 59kg,66kg,73kgStiff legged deadlifts 3x10-12 110kg,120kg,130kgSeated leg curls FST-7 7x10-12 73kg,73kg,73kg,73kg,73kg,73kg,73kgCalfsStanding calf raise 4x20-30 180,180,180,180, all in poundsCalf press 4x20-30 180kg,180kg,180kg,180kgSeated calf raise FST-7 7x20-30 50kg,50kg,50kg,50kg,50kg,50kg,50kgI had the week from hell at work because of having one breaking down and two treadmills breaking down as well :x by the time I finshed work for the week I was feeling a bit hacked off. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted October 31, 2011 Author Report Share Posted October 31, 2011 Today was chest and bicepsDb incline press 1x15 25kg's,3x10-12 35kg's,37.5kg's,40kg'sFlat bench fly's 3x10-12 30kg's,32.5kg's,35kg'sSeated chest press 3x10-12 114kg,120kg,122kgCable cross overs FST-7 7x10-12 80 pounds each side for the seven sets of 10-12 repsBicepsStanding cable curls 7x10-12 130,130.130,130,130,130,130 all in poundsDB hammer curls 3x10-12 30kg's,32.5kg's,35kg'sOver head cable curls 3x10-12 100.120,130 all in poundsI might be having a interview at City fitness willeston st when I come to wellys in feb but I am going to email a week or two before I fly up. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted November 1, 2011 Author Report Share Posted November 1, 2011 Today was quads or feeling the burn in my ass Leg extenions 1x15 66kg,4x10-12 114kg,117kg,120kg,123kgBB sqauts 120kg,130kg,135kg,140kgHack squats 4x10-12 160kg,165kg,168kg,170kgleg press FST-7 7x10-12 320kg,320kg,320kg,320kg,320kg,320kg,320kgI had a good quad train plus it was very warm in the gym as well also it cranked the heat for feeling the burn in my ass . Quote Link to comment Share on other sites More sharing options...
Gym rat Posted November 2, 2011 Author Report Share Posted November 2, 2011 Today was back Chin up's 3x10-12 body weightReverse pulldowns 3x10-12 72kg,79kg,86kgOne arm db rows 3x10-12 50kg,52,5kg,55kgSingle arm iso lateral row 3x10-12 65kg,67kg,70kgBack extenions 3x10-12 3x10-12Stright arm pulldown FST-7 7x10-12 150,150,150,150,150,150,150 all in poundsI havent done payments yet for DVD's that I won off trade me this hopefuly that will change for remainder of the week I hope :pray: .Been thinking what I am going to do when I arrive in Wellys in Feb I am going go job hunting by droping copies of my CV around to the diffrent gyms in the CBD area. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted November 3, 2011 Author Report Share Posted November 3, 2011 Today was shoulders and tricepsSmith machine shoulder press 1x15 40kg,4x10-12 55kg,58kg,60kg,63kgDb front raises 4x10-12 15kg's,17.5kg's,20kg's,22.5kg'sDb lateral raises 4x10-12 15kg's,17.5kg's,20kg's,22.5kg'sRear delt fly FST-7 7x10-12 80,80,80,80,80,80,80 all in poundstricep pushdown FST-7 7x10-12 80,80,80,80,80,80,80 all in poundsDonkey kickbacks 3x10-12 20kg's,22.5kg's,25kg'sWhen I finshed training my joints were feeling a bit sore after going heavy for a while.I thought I am going to some high rep training for a while for all muscle groups with the rep range ranging from 20-30.I was thinking about it at work and the ass burning damage it could while doing 20-30 reps for quads and hamstring. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted November 5, 2011 Author Report Share Posted November 5, 2011 Friday was a high rep train for hamstrings and calf with reps ranging from 20-30 starting Monday will also being doing high reps for everything else.I will be doing high reps for the next ten weeks.I will also being doing high reps for lunges as well not sure at this stage what type of lunges that I will be doing plus it depends on floor trafic at the gym. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted November 7, 2011 Author Report Share Posted November 7, 2011 Today was chest and bicepsSmith machine incline press 3x20-30 55kg,58kg,60kgFlat bench fly's 3x20-30 17.5kg's,17.5kg's,17.5kg.17.5kg'sSeated chest press 3x20-30 52kg,59kg,66kgPec deck FST-7 7x20-30 39kg,39kg,39kg,39kg,39kg,39kg,39kgStanding cable curls FST-7 7x20-30kg, 50,50,50,50,50,50,50 all in poundsDB hammer curls 3x20-30 17.5kg's,17.5kg's,17.5kg'sOver head cable curls 3x20-30 60,60,60 all in poundsMy chest was getting a sick nasty pump while was doing high reps for chest and biceps looking forward to doing high reps for quads.While I was having my post training shake I herd a song at the gym called time to burn or time to feel the burn in my ass when I am training quads tomorwo. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted November 7, 2011 Author Report Share Posted November 7, 2011 Today was quads or feeling the burn in my ass Leg extenions 4x20-30 52kg,52kg,52kg,52kgBB squats 4x20-30 90kg,95kg,95kg,98kgDB lunges 4x20-30 15kg's,15kg's,15kg's,15kg'sHack Squats 4x20-30 90kg,90kg,90kg,90kgLeg press FST-7 7x20-20 200kg,200kg,200kg,200kg,200kg,200kg,200kgWhen I finshed each set of the videos of Dexter Jackson being trained by Charles Glass and the word shit came to mind lots while I was feeling the burn in my ass .I left the gym thinking I thought riding my bikeshould be fun after a 640rep quad and If worse comes to worse I might need to get some old dude with a mobilty scooter just like the one in the lotto add :pfft: . Quote Link to comment Share on other sites More sharing options...
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