Gym rat Posted December 2, 2011 Author Report Share Posted December 2, 2011 Today was hamstrings and calfs or feeling the burn in my ass Lying leg curls 4x10-12 59kg,61kg,66kg,73kgStiff legged deadlifts with DB's 4x10-12 40kg's,42.5kg's,45kg's,47.5kg'sSeated 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 200kg,200kg,200kg,200kgSeated calf raise FST-7 7x20-30 40kg,40kg,40kg,40kg,40kg,40kgWhile I was doing seated leg curls a female trainer give me the full look which made feel a bit :shifty: while I was feeling the burn in my ass .After I finshed feeling the burn in ass I walked over to standing calf raise looking like some old dude who lost there zimmer frame also I left the gym with a nice burn in my ass Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 5, 2011 Author Report Share Posted December 5, 2011 Today was chest and bicepsSmith machine incline press 1x15 40kg,3x10-12 70kg,75kg,80kgFlat bench flys 3x10-12 30kg's,32.5kg's,35kg'sSeated chest press 3x10-12 114kg,117kg,120kgCable cross over FST-7 7x10-12 140 ,140,140,140,140,140,140,140 all in poundsEzy bar curls 3x10-12 41kg,43kg,45kgSeated db curls 3x10-12 25kg's,27.5kg's,30kg'sHammer curls FST-7 7x10-12 30kg's,30kg's,30kg's,30kg's,30kg's,30kg's,30kg'sAlso today was the first day wearing my santa hat in the gym on the countdown for xmass or spreading the joy of xmass Gym Rat style In Gym Rat 4 there is going to be some good funny shit in it which will be reaveled when the move comes out in Feb. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 6, 2011 Author Report Share Posted December 6, 2011 Today was quads or feeling the burn in my ass Leg extenions 2x15 59kg,66kg,4x10-12 114kg,117kg,123kgSmith machine squats 4x10-12 110kg,120kg,130kg,140kgDb walking Lunges 4x10-12 30kg's,32.5kg's,35kg's,40kg'sHack squats 4x10-12 120kg,130kg,140kg,165kgLeg press FST-7 7x10-12 290kg,290kg,290kg,290kg,290kg,290kg,290kgWhile I was training quads I came close a few times being sick.When I left the gym I thought f*ck walking down the stairs at work should be fun plus my was still buring three hours later Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 7, 2011 Author Report Share Posted December 7, 2011 Today was backChin up's 3x10-12 body weightreverse pulldowns 3x10-12 70kg,77kg,84kgone arm db row 3x10-12 50kg,52.5kg,55kgclose grip cable row 3x10-12 84kg,91kg.105kgback extenions 3x10-12straight arm pulldown fst-7 7x10-12 90,100,110,120,130,140,150 all in poundsToday I thought I do close grip cables instead of doing bent over bb rows for change.I got the history of wrestlemaina on dvd it is one that I have seen on video years go looking forward to watching it.Today at work I had wicked idea for Gym rat 4 which was having the movie in 3d which would be cool. Quote Link to comment Share on other sites More sharing options...
AgentOrange Posted December 7, 2011 Report Share Posted December 7, 2011 I had wicked idea for Gym rat 4 which was having the movie in 3d which would be cool. Quote Link to comment Share on other sites More sharing options...
Luigi Posted December 7, 2011 Report Share Posted December 7, 2011 I had wicked idea for Gym rat 4 which was having the movie in 3d which would be cool.some full depth squats would also be cool Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 8, 2011 Author Report Share Posted December 8, 2011 Today was shoulders and tricpesSmith machine shoulder press 1x15 40kg,4x10-12 55kg,58kg,60kg,70kgDb lateral raises 4x10-12 12.5kg's,15kg's,17.5kg's,20kg'sSuper setDb front raises 4x10-12 same weight as db lateral raisesreverse pec FST-7 7x10-12 80,80,80,80,80,80,80 all in poundsTricep overhead cable extenions 3x10-12 100,110,120 all in poundsDb donkey kickbacks 3x10-12 20kg's,22.5kg's,25kg'sDips with feet on a bench FST-7 7x10-12 body weightWhen I was doing db lateral raises by the end of the first I was going rest before moving on to the second set I thought f*ck it I will super set DB lateral raises with db front raises instead.I got given the look by a hottie while I was wearing my santa while I was training which made me feel a bit :shifty: . Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 9, 2011 Author Report Share Posted December 9, 2011 Yesterday was hamstrings and calfs or feeling the burn in my ass Lying leg curls 4x10-12 59kg,62kg,69kg,73kgStiff legged deadlifts 4x10-12 110kg,120kg,130kg,140kgSeated 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 240kg,240kg,240kg,240kg :twisted: Seated calf raise FST-7 7x20-30 40kg,40kg,40kg,40kg,40kg,40kg,40kgWhen I was leaving the gym I thought walking up the stairs at work should be fun plus my calfs were burning when walking up the stairs at work also biking from work as well. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 12, 2011 Author Report Share Posted December 12, 2011 Today was chest and bicepsDb Incline press 1x15 25kg's,3x10-12 35kg's,37.5kg',40kg'sFlat bench flys 3x10-12 30kg's,32.5kg's,35kg'sSeated chest press 3x10-12 114kg,117kg,120kgCable cross overs FST-7 7x10-12 140,140,140,140,140,140,140,140 all in poundsBicepsEzy bar curls 3x10-12 39kg,45kg,48kgAlternating DB curls 3x10-12 25kg's,27.5kg's,30kg'sDb hammer curls FST-7 7x10-12 30kg's,30kg's,30kg's,30kg's,30kg's,30kg's,30kg'sI was wrapt about buying a John Cena Duvet single set off trade for only a dollar :grin: Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 13, 2011 Author Report Share Posted December 13, 2011 Yesterday was quads or feeling the burn in my ass Leg extenions warm up 2x15 59kg,66kg,4x10-12 114kg,117kg,120kg,122kgSmith machine squats 4x10-12 110kg,120kg,130kg,140kgSmith machine lunges 60kg,70kg,80kg,85kgHack squats 4x10-12 120kg,130kg,140kg,165kgLeg extenions FST-7 7x10-12 73kg,73kg,73kg,73kg,73kg,73kg,73kgI got a nice xmass presents from gym yesterday which a couple hoyts movie passes,couple of RPM passes plus a few other goodies as well. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 14, 2011 Author Report Share Posted December 14, 2011 Today was backChin up 3x10-12 body weightReverse pulldowns 3x10-12 72kg,77kg,84kgOne arm db row 3x10-12 50kg,52.5kg,55kgClose grip cable 3x10-12 86kg,91kg,105kgBack extenions 3x10-12 Straight arm pulldown FST-7 7x10-12 90,100,110,120,130,140,160 all in poundsWhile I was training back today one of trainers at my gym asked me where are santa pants which I thought was funny plus it it was good for laugh Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 15, 2011 Author Report Share Posted December 15, 2011 Today was shoulders and tricepsDb shoulder press 4x10-12 20kg's,22.5kg's,25kg's,30kg'sAlternating Db front raises 4x10-12 12.5kg's,15kg's,17.5kg's,20kg'sRear delt flys 4x10-12 70,80,90,100 PB all in poundsSingle arm cable lateral raise FST-7 7x10-12 35,35,35,35,35,35,35, all in poundsTricep overhead cable extenions 3x10-12 100,110,120 all in poundsDb donkey kick backs 3x10-12 20kg's,22.5kg's,25kg'sDips with feet on bench FST-7 7x10-12Looking forward to xmass function for work on Friday \:D/ \:D/ Quote Link to comment Share on other sites More sharing options...
Calvin Posted December 15, 2011 Report Share Posted December 15, 2011 Bibby... dont forget to include this clip of you in the up coming moving. While i was filming you a saw a hottie looking at you. 8) Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 15, 2011 Author Report Share Posted December 15, 2011 Today was hamstrings and calfs or feeling the burn in my ass Lying leg curls 4x10-12 59kg,62kg,69kg,73kgBB Stiff legged deadlifts 4x10-12 110kg,120kg,130kg,140kgSeated leg curls FST-7 7x10-12 73kg,73kg,73kg,73kg,73kg73kgStanding calf raise 4x20-30 180,180,180,180 all in poundsSeated calf raise 4x20-30 50kg,50kg,50kg,50kgCalf press FST-7x10-12 240kg,240kg,240kg,240kg,240kg,240kg,240kgBefore the last set of lying leg curls I got one gym instorcors to give me a spot.When I got up to the 12 rep I thought f*ck it I will three more force reps which brought the last set up to 15 reps.I left the gym with a nice burn in my ass Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 19, 2011 Author Report Share Posted December 19, 2011 Today was chest and bicepsDb incline press 1x15 25kg'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-7x10-12 140,140,140,140,140,140,140 all in poundsBicepsBiceps cable curls 3x10-12 110,120,130 all in poundsSeated alternating DB curls 3x10-12 25kg's,27.5kg's,30kg'sDb hammer curls FST-7 7x10-12 30kg's,30kg's,30kg's,30kg's,30kg's,30kg's,30kg'sI went to my xmass function for and it was at Nanking palace in South Dunedin.I loving it was eight course chinese meal =P~.When I was leaving town on Saturday I notice that my front tire was down and I thought there goese my goal have only spending 85 dollars of bike repairs down the loo for this year only my third trip to the bike shop this which I thought was good unlike compare to last year when things got expensive at times. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 20, 2011 Author Report Share Posted December 20, 2011 Today was quads or feeling the burn in my ass Leg extenions 2x15 59kg,66kg,3x10-12 114kg,117kg,120kgLeg press 3x10-12 6pps,7,pps,8ppsSmith machine squats 3x10-12 120kg,130kg,140kgDb walking lunges 3x10-12 35kg's,37.5kg's,42.5kg'sBefore I hit the gym I came with phrase for xmass which is ho,ho, it's time to feel the burn in my ass Quote Link to comment Share on other sites More sharing options...
holdenman Posted December 20, 2011 Report Share Posted December 20, 2011 Before I hit the gym I came with phrase for xmass which is ho,ho, it's time to feel the burn in my ass :shock: Did you say that to any hotties at the gym? Could really be taken the wrong way! Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 20, 2011 Author Report Share Posted December 20, 2011 Before I hit the gym I came with phrase for xmass which is ho,ho, it's time to feel the burn in my ass :shock: Did you say that to any hotties at the gym? Could really be taken the wrong way!No I didn't but if I did it would have made me feel a bit :shifty: Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 20, 2011 Author Report Share Posted December 20, 2011 Today was backChin up's 3x10-12Lat pulldown to the front 3x10-12 70kh,77kg,84kgOne arm DB row 3x10-12 50kg,52.5kg,55kgBent over BB row 3x10-12 100kg,110kg,120kgClose close cable row 3x10-12 91kg,98kg,105kgStraight arm pulldown FST-7 7x10-12 100,110,120,130,140,150,160 all in poundsWhile I was waiting to use close grip cable a chick at my gym when all meatal at me and told me to move which I thought was a pit PC or :roll: and I can sit next to the close grip cable row. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 22, 2011 Author Report Share Posted December 22, 2011 Yesterday was shoulders,tricepsDb Shoulder press 1x15 15kg's,3x10-12 25kg's,27.5kg's,30kg'sSingle arm cable lateral raise 3x10-12 40,45,50 all in poundsReverse pec deck 3x10-12 80,90,100 all in poundsAlternating db front raises FST-7 7x10-12 17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.kg's,17.5kg'sTricepsTriceps overhead cable extenions 3x10-12 100,110,120 all in poundsDonkey kickbacks 3x10-12 20kg's,22.5kg's,25kg'sToday was hamstrings and calfs or Ho,HO feeling the burn in my ass Lying hamstring curls 3x10-12 59kg,69kg,76kgStiff legged deadlifts 3x10-12 120kg,130kg,140kgSeated leg curls FST-7 7x10-12 80kg,80kg,80kg,80kg,80kg,80kg,80kgStanding calf raises 3x10-12 270,280,300 stack :twisted: Seated calf raises 3x10-12 80kg,90kg,100kgCalf presses FST-7 7x10-12 six plates per side for the seven working sets.Merry xmas guys safe travels and bring on the bloting on xmas day Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 26, 2011 Author Report Share Posted December 26, 2011 Today was chest and bicepsDb incline press 1x15 25kg's,3x10-12 35kg's,37.5kg's,40kg'sFlat bench flys 3x10-12 30kg's,32.5kg's,35kg'sDb bench press 3x10-12 40kg's,42.5kg's,45kg'sCable cross overs FST 7x10-12 140,140,140,140,140,140,140 all in poundsBiceps cable curls 3x10-12 110,120,130 all in poundsDb alternating curls 3x10-12 25kg's.27.5kg's.30kg'sDb alternating hammer curls FST-7 7x10-12 25kg's,27.5kg's,30kg's,32.5kg's,35kg's,37.5kg's,37.5kg'sBefore I went to bed last I was thinking it would be a good idea to hit the gym hard after yesterday also go for nice ass buring on my bike as well Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 27, 2011 Author Report Share Posted December 27, 2011 Today was quads or feeling thr burn in my assLeg extenions 2x15 59kg,66kg,3x10-12 114kg,120kg,123kgLeg press 3x10-12 8pps,9pps,10 pps Smith machine squats 3x10-12 130kg,140kg,150kgDB walking lunges 3x10-12 35kg's,37.5kg's,42.5kg'sHack squats FST-7 7x10-12 140kg,140kg,140kg,140kg,140kg,10kg,140kgBought myself a copy of the 1959 guide book when the British Lions came out OZ and NZ off trade me last night and best of all I was the only person biding on the item Quote Link to comment Share on other sites More sharing options...
tomsammce Posted December 27, 2011 Report Share Posted December 27, 2011 Bought myself a copy of the 1959 guide book when the British Lions came out OZ and NZ off trade me last night and best of all I was the only person biding on the item lol Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 28, 2011 Author Report Share Posted December 28, 2011 Today was backChin up 3x10-12 body weightLat pulldown 3x10-12 73kg,77kg,84kgOne arm DB 3x10-12 50kg,52.5kg,55kgBent over BB row 3x10-12 110kg,120kg,130kgClose grip row 3x10-12 91kg,98kg,105kgStraight arm pulldown FST-7 90,100,110,130,140,150160 all in poundsI was plaining on going as John Cena to sevens when I was bidding on a John cena T shirt on trade me.Instead I will be wearing my black sevens beer hat with black zerro mask inluding my sevens jesery,black shorts and the black sunnies Quote Link to comment Share on other sites More sharing options...
Gym rat Posted December 30, 2011 Author Report Share Posted December 30, 2011 Yesterday was Shoulders and tricepsDB shoulder press 1x15 17.5kg's,3x10-12 25kg's,27.5kg's,30kg'sSingle arm cable lateral raise 3x10-12 40,45,50 all in poundsReverse pec deck 3x10-12 80,90,100 all in poundsAlternating DB front raise FST-7 7x10-12 17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg'sTricepsTricep over head cable extenions 3x10-12 100,110,120 poundsDB donkey kickbacks 3x10-12 20kg's,22.5kg's,25kg'sDips with feet on bench FST-7 7x10-12 body weightToday was hamstrings and calfs or feel the burn in my ass Lying hamstring curls 3x10-12 61kg,68kg,73kgBB stiff legged deadlifts 3x10-12 120kg,130kg,140kgSeated leg curls FST-7 7x8-12 80kg,80kg,80kg,80kg,80kg,80kg,80kgStanding calf raise 3x10-12 255,275,300Seated calf raise 3x10-12 80kg,90kg,100kgCalf press FST-7 7x10-12 280kg,280kg,280kg,280kg,280kg,280kg,280kgI left the gym with a very nice burn in my ass when I got to my bike I was thinking man I need a moblity scooter asp Quote Link to comment Share on other sites More sharing options...
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