gym rat 3 good looking film star powerhouse

[greemah]

Do you have any recent pics gym rat?

[Gym rat]

Today was back

Lat pulldown to the front 3x20-30 52kg,52kg,52kg

Reverse pulldowns 3x20-30 52kg,52kg,52kg

One Arm Db row 3x20-30 22.5kg,25kg,27.5kg

Smith machine bent over 3x20-30 40kg,50kg,55kg

Single arm iso lateral row 3x20-30 30kg,35kg,38kg

Stright arm pulldown FST-7 7x20-30 50,50,50,50,50,50,50,50 all in pounds

Do you have any recent pics gym rat?

No I dont have any recent pics of me because I am keeping everything under wraps for Gym Rat 4.I am going to high reps for the next six to seven week when January comes around back to doing 10 to 12 reps per set which would include all muscle groups.

[Gym rat]

Today was shoulders and tricpes

Smith machine shoulder press 4x20-30 30kg,33kg,35kg,38kg,40kg

Alternating DB front raises 4x20-30 10kg's,10kg's,10kg's,10kg's

Single arm DB lateral raise 4x20-30 10kg's,10kg's,10kg's,10kg's

Rear delt flys FST-7 7x20-30 40,40,40,40,40,40,40 all in pounds

Triceps

Tricep pushdown FST-7 7x20-30 50,50,50,50,50,50,50,50 all in pounds

Donkey kick backs 3x20-30 10kg's,12.5kg's,15kg's

Dips with feet on bench 3x20-30 body weight

Tricep were nice and pumped also the same with shoulders as well.

[Gym rat]

11/11/11

Yesterday was hamstrings a calfs or feeling the burn in my ass

Lying leg curls 3x20-30 46kg,46kg,46kg

Stiff legged deadlifts with DB's 3x20-30 30kg's,32.5kg's,35kg's

Seated leg curls FSt-7 7x20-30 52kg,52kg,52kg,52kg,52kg,52kg,52kg

Calfs

Standing calf raises 4x20-30 180,180,180,180 all in pounds

Calf press 4x20-30 180kg,180kg,180kg,180kg

Seated Calf raies FST-7 7x20-30 50kg,50kg,50kg,50kg,50kg,50kg,50kg

When I was gym I saw a old war plane fly over which I thought was very cool.

[Gym rat]

Today was chest and biceps

Db incline press 3x20-30 25kg's,25kg's,25kg's

Flat bench flys 3x20-30 17.5kg's,17.5kg's,17.5kg's

Seated chest press 3x20-30 59kg,66kg,73kg

Cable cross overs FST-7 7x20-30 80,80,80,80,80,80,80 all in pounds or 40 pounds each side

Biceps

Ezy bar curls FST-7 7x20-30 19kg,19kg,19kg,19kg,19kg,19kg,19kg

DB hammer curls 3x20-30 17.5kg's,17.5kg's,17.5kg's

Over head cable curls 3x20-30 30,30, 60 pounds total

I had bit of tramatic experince when I was biking to the gym this morning which was.When I was getting near the Dunedin train station I notice that the road was closed off I could not figure out way until a guy told me that a cyclist got killed by a truck and I thought shit that was scary and when I got to work I heard on the radio it was a 54 year male that got killed and I was in shock.A few people at my gym have made comments to me that I am getting thicker across my chest .

[Gym rat]

Today was quads or feeling the burn in my ass

Leg extenions 4x20-30 52kg,52kg,59kg,66kg

Smith machine squats ass to the ground 4x20-30 60kg,70kg,80kg,98kg

Smith machine lunges 4x20-30 40kg,40kg,43kg,45kg

Leg press 4x20-30 220kg,200kg,200kg,200kg

Leg extenions FST-7 7x20-30 52kg,52kg,52kg,52kg,52kg,52kg,52kg

While was going smith machine lunges I thought I am getting a nice deep burn in my ass .I was going to hack squats but I notice big crack in it I thought I will change things around and do leg extenion as my FST-7

[Gym rat]

Today was back

lat pulldown to the front 3x20-30 41kg,41kg,41kg

Reverse pulldowns 3x20-30 41kg,41kg,41kg

One arm DB row 3x20-30 25kg,25kg,25kg

bent over bb 3x20-30 60kg,60kg,60kg

back extenion 3x10-12

Straight arm pulldown FST-7 7x20-30 50,50,50,50,50,50,50 all in pounds

I am halfway through my second week of doing high reps and DOMS in quads is not as bad compare to last week.I thought last week I need a zimmer frame to be on the safe side of things.

[Gym rat]

Today was shoulders and tricpes

Smith machine shoulder press 4x20-3030kg,35kg,37kg,40kg

Single arm db lateral raise 4x20-30 10kg,10kg,10kg,10kg

Db front raise 4x20-30 10kg's,10kg's,10kg's,10kg's

Rear delt flys FST-7 7x20-30 40,40,40,40,40,40,40 all in pounds

Triceps pushdown FST-7 7x20-30 70,70,70,70,70,70,70 all in pounds

Donkey Kickbacks 3x20-30 10kg's,12.5kg's,15kg's

Dips 3x20-30

Today I thought increase the intensty of training shoulders and triceps with the rest time between sets were 30 to 45 secends plus I was getting a good sick nasty and mean pump aswell.Thinking of doing the same for tomorwo if I thing I know all ready there will be some major ass burning

[Gym rat]

Today was hamstrings and calfs or feeling the burn in my ass

Lying leg curls 3x20-30 46kg,46kg,46kg

Stiff legged deadlifts with dbs 3x20-30 25kg's,30kg's,32.5kg's

Seated leg curls Fst-7 7x20-30 52kg,52kg,52kg,52kg,52kg,52kg,52kg,52kg

Standing calf rasies 4x20-30 180,180,180,180 all in pounds

Calf press 4x20-30 180kg,180kg,180kg,180kg

seated calf rasie FST-7 7x20-30 50kg,50kg,50kg,50kg,50kg,50kg,50kg

I thought of a good song for Gym Rat 4 which is WWE hall of famer Shawn Michales music Sexy boy when I am walking past lots of hots chicks which would make feel a bit :shifty: .When I do go back to heavy training Iam going easy back which will be in three to four weeks.

[Gym rat]

When I arrived at the gym I thought f*ck it after two weeks of high reps I will go back to 10-12 reps and today was chest and biceps

DB incline press 1x15 25kg's,3x10-12 32.5kg's,35kg's,37.5kg's

Flat bench flys 3x10-12 22.5kg's,25kg's,27.5kg's

Seated chest press 3x10-12 100kg,107kg,114kg

Cable cross overs FST-7 7x10-12 120,120,120,120,120.120,120 all in pounds

Ezy bar curls 3x10-12 39kg,41kg,43kg

Seated db curls 3x10-12 20kg's,22.5kg's,25kg's

DB hammer curls FST-7 7x10-12 25kg's,25kg's,25kg's,25kg's,25kg's,25kg's,25kg's

Bought a copy Commando off trade me on Sunday looking forward to to watching it, sweet.

[Gym rat]

Today was quads 0r feeling the burn in my ass

Leg extenions 1x15 59kg,4x10-12 100kg,107kg,114kg,117kg

Smith machiine squat 4x10-12 120kg,130kg,135kg,140kg

DB Walking lunges 20kg's,22.5kg's,25kg's,27.5kg's

Leg press FST-7 7x10-12 five plates per side 250kg

When I was biking through town on the way to work I saw John Key I thought :roll: :banging: :computer: :puke: also shit Key is in Dunedin.Finaly got my Waterboy DVD in mail after I won the auction for it three weeks ago and I thought about bloody dam time.Thinking of making home made pre work supps which will be milk,mixed with one tsp of cofffie with one tsp of creatine and I am going to call it Gym Rat's pre work out boost.

[tomsammce]

So your gonna have instant coffee powder with milk with creatine... Mind = blown!

[Gym rat]

Today was back

Chin up's 3x10-12

Reverse pulldown 3x10-12 70kg,77kg,80kg

One arm DB 3x10-12 50kg,52.5kg,55kg

Bent over BB row 3x10-12 90kg,100kg,110kg

Back extenions 3x10-12

Straight arm pulldowns FST-7 7x10-12 90,100,110,120,130,140,150 all in pounds

After doing weeks of high reps so far strengh levles seem to be good.When I am doing back extenions my hamstrings get a good pump in them also I get a very nice burn in my ass .Today was trying to figure out on how many DVD's that I have gotten this year which is 133 DVD's and brings my DVD collection up to 223 DVD's plus I got Commando on DVD which i got off trade me on Sunday.Question for you guys How many of guys use honey in yours when you are bulking?

[Paul]

Why the hate on John Key gym rat?

[Gym rat]

Why the hate on John Key gym rat?

The reason being I hate John Key is because I am a labour supporter and I hope labour wins the election on Saturday :pray: .

[crazyfacials]

Did you watch the rock on monday GR? I saw an add about it on the weekend he was wrestling 3 dudes I think?

and GJ on supporting labour :clap:

[Gym rat]

Did you watch the rock on monday GR? I saw an add about it on the weekend he was wrestling 3 dudes I think?

and GJ on supporting labour :clap:

Missed it plus I dont have sky.

[tomsammce]

Why the hate on John Key gym rat?

The reason being I hate John Key is because I am a labour supporter and I hope labour wins the election on Saturday :pray: .

y do u support labour?

[Gym rat]

Today was shoulder and triceps

Smith machine shoulder press 4x10-12 40kg,60kg,63kg,68kg

Db lateral raise 4x10-12 12.5kg's,15kg's,17.5kg's,20kg

Db front raises 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's

Rear delt flys FST-7 7x10-12 60,60,60,60,60,60,60 all in pounds

Triceps over head extenions 3x10-12 80,90,110 all in pounds

Donkey kickbacks 3x10-12 20kg's,22.5kg's,25kg's

Dips FST-7 7x10-12 body weight

When I arrived at the gym this morning I notice on the wall on the door of the mens changing room saying that there person taking photos for the Les Mills web site .I thought I will say yes to that plus there might be a photo of me feeling the burn in my ass that would be the G rate verson not the x rated vereson :puke: .Yes I support labour

[Gym rat]

Today was hamstrings and calf or feeling the burn in my ass

Before I started training I thought I will do four sets 10-12 reps for hamstrings plus I thought that could do some ass major ass buring

Lyining leg curls 4x10-12 52kg,59kg,66kg,73kg

Stiff legged deadlifts with DBs 4x10-12 35kg's,37.5kg's,40kg's,45kg's

Seated leg curls FST-7 7x10-12 66kg,66kg,66kg,66kg,73kg,73kg,73kg

Calfs

Standing Calf raise 4x20-30 180,180,180,180 all in pounds

Calf press 4x20-30 200kg,200kg,200kg,200kg

Seated calf raise FST-7 7x20-30 40kg,40kg,40kg,40kg,40kg,40kg,40kg

[Gym rat]

Today was chest and biceps

DB incline press 1x15 25kg's,3x10-12 35kg's,37.5kg's,40kg's

Flat bench flys 3x10-12 30kg's,32.5kg's,35kg's

Seated chest press 3x10-12 114kg,117kg,120kg

Cable cross overs FST-7 7x10-12 120,120,120,120,120,120,120 all in pounds or 60 pounds each side

Ezy bar curls 3x10-12 43kg,45kg,48kg

Seated alternating db curls 3x10-12 25kg's,27.5kg's,30kg's

Db hammer curls FST-7 7x10-12 25kg's,25kg's,25kg's,25kg,25kg'sm25kg,25kg's,25kg's

I am bit gutted about Labout getting owned in the election and National winining dam you National :x

[Gym rat]

Today was quads or feeling the burn in my ass

Leg extenions 1x15 59kg,4x10-12 107kg,114kg,117kg,120kg

Smith machine squats 4x10-12 120kg,125kg,130kg,140kg

Hack squats 4x10-12 120kg,150kg,160kg,165kg

DB Walking lunges 4x10-12 20kg's,22.5kg,25kg's,27.5kg's

Leg press FST-7 7x10-12 270kg,270kg,270kg,270kg,270kg,270kg,270kg

I was happy to see the Hack squat back to working after last week it was out of order.I left the gym with a very nice burn in my ass .

[samuelNZ]

Nice training Gym Rat. No barbell squats though?

[Gym rat]

Today was back

Chin up's 3x10-12

Reverse pulldowns 3x10-12 70kg,77kg,84kg

One arm DB row 3x10-12 50kg,52kg,55kg

bent over bb row 3x10-12 100kg,110kg,115kg

Back extenions 3x10-12

Straight arm pulldown FST-7 7x10-12 90,100,110,120,130,140,150 all in pounds

Before I went to the gym I had a shot of six hour power it give a good caffine buzz

Nice training Gym Rat. No barbell squats though?

Cheers

SamuelNZ I do bb squats once and while that if the smith machine is being used.

[Gym rat]

Today was shoulders and triceps

Smith machine shoulder press 1x15 40kg,4x10-12 50kg,55kg,63kg,70kg

DB front raises 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's

Db lateral raises 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's

Reverse pec deck FST-7 7x10-12 80,80,80,80,80,80,80 all in pounds

Overhead tricep cable extenions 3x10-12 90,100,110 all in pounds

Db donkey kickbacks 3x10-12 20kg's,22.5kg's,25kg's

Dips with feet on bench FST-7 7x10-12

rapt about smashing ten reps 75kg on the bar for smith machine shoulder press.I hope I get job in Wellington in the new year because I am starting to find living in Dunedin the pits and borning like hell at times.