startinfromscratch Posted December 31, 2011 Report Share Posted December 31, 2011 keep up the hard work gymrat! Quote Link to comment Share on other sites More sharing options...
Luigi Posted December 31, 2011 Report Share Posted December 31, 2011 hey gymrat please stop going on about the burn in your ass, im not sure if this is a gay term to try entice others ??? or if you geniunely like having a burning feeling in your ass either way it seems pretty homosexual bro. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 2, 2012 Author Report Share Posted January 2, 2012 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'sFlat Db bench press 3x10-12 40kg's,42.5kg's,45kg'sCable cross overs FST-7 7x10-12 140,140,140,140,140,140,140,140 all in pounds 70 pounds each sideBiceps Standing bicep cable curls 3x10-12 110,130,140 all in poundsSeated alternating db 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'sStarting next Monday I will be starting a new training split which will beMonday chest and calfsTuseday quadsWednesday BackThursday Shoulders and hamstringsFriday arms Quote Link to comment Share on other sites More sharing options...
olympia Posted January 2, 2012 Report Share Posted January 2, 2012 Good effort on the FST hammer curls GR. No way i could handle the 37.5s on the 7th set for 10-12 with good form at the end of an arm workout. You should post a video of your training. A lot of chicks look at this forum. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 2, 2012 Author Report Share Posted January 2, 2012 Good idea Olympia but that might be bit of a hazard for me with lots of hot chicks checking me out while doing hammer curls with the 37.5's which would make me feel a bit :shifty: Quote Link to comment Share on other sites More sharing options...
tomsammce Posted January 2, 2012 Report Share Posted January 2, 2012 Good idea Olympia but that might be bit of a hazard for me with lots of hot chicks checking me out while doing hammer curls with the 37.5's which would make me feel a bit :shifty:you hammer curls with 37.5kg dumbell in each hand... thats difficult to believe ratty.are you sure your telling the truth? Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 3, 2012 Author Report Share Posted January 3, 2012 Today was quadsLeg extenions 2x15 59kg,66kg,3x10-12 114kg,120kg,122kgLeg press 3x10-12 7pps,8pps,9ppsSmith machine squats 3x10-12 130kg,140kg,145kgDB walking lunges 3x10-12 35kg's,37.5kg's,42.5kg'sHack squats FST-7 7x10-12 140kg,140kg,140kg,140kg,140kg,140kg,140kgWhen I was biking home from the gym I biked past a old dude was riding a black moblity scooter.I thought excuse me may I use your moblity scooter please? :shifty: which I thought was good for a laugh Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 4, 2012 Author Report Share Posted January 4, 2012 Today was backChin up's 3x10-12Lat pulldown 3x10-12 73kg,80kg,84kgBent over bb row 3x10-12 110kg,120kg,130kgOne arm DB row 3x10-12 50kg,52.5kg,55kgClose grip cable row 3x10-12 94,98kg,105kgStright arm pulldown FST-7 7x10-12 100,110,120,130,140,150,160 all in poundsWhen I was leaving home to go to the gym I notice in my bum bag I forgot to put my pod and thought that would be a sin forgeting to brin my I pod with me to the gym. Quote Link to comment Share on other sites More sharing options...
nzmusclemonster Posted January 4, 2012 Report Share Posted January 4, 2012 Good effort on the FST hammer curls GR. No way i could handle the 37.5s on the 7th set for 10-12 with good form at the end of an arm workout. You should post a video of your training. A lot of chicks look at this forum.Are you saying, "video or it's not true"? Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 5, 2012 Author Report Share Posted January 5, 2012 Today was shoulders and tricepsDb shoulder press 1x15 20kg'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 poundsDb front raises FST-7 7x10-12 17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg's,17kg'sTriceps overhead cable extenions 3x10-12 100,110,120 all in poundsDb donkey kick back's 3x10-12 20kg's,22.5kg's,25kg'sDips with feet on bench FST-7 7x10-12For my new progame I will be doing for exercises for biceps and triceps which will be a first for me and looking forward to it :twisted: Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 6, 2012 Author Report Share Posted January 6, 2012 Today was hamstrings and calfsLying hamstring curls 3x10-12 62kg,69kg,76kgStiff legged deadlifts 3x10-12 120kg,130kg,143kgSeated leg curls FST-7 7x10-12 80kg,80kg,80kg,80kg,80kg,80kg,80kgCalfsStanding calf raise 3x10-12 255,270,285 all in poundsSeated calf raise 3x10-12 80kg,90kg,100kgCalf press FST-7 7x10-12 6PPS 280kgI left the gym think I could use a moblity scooter with a indy car motor built in Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 9, 2012 Author Report Share Posted January 9, 2012 Today was chest and calfsDb incline press 1x15 25kg's,4x10-12 35kg's,37.5kg's,40kg's,40kg'sDb incline flys 4x10-12 20kg's,22.5kg's,25kg's,27.5kg'sSeated bench press 3x10-12 116kg,118kg,122kgPec deck FST-7 7x10-12 52kg,52kg,52kg,52kg,53kg,52kg,52kgStanding calf raise 4x15-20 255,270,285,288 all in poundsCalf press 4x15-20 240kg,250kg,260kg,280kgSeated calf raise FST-7 7x12-15 80kg,80kg,80kg,80kg,80kg,80kg,80kgMy calfs were feeling it at work after words by walking up and down the stairs at work.While was vacuming the stairs at work a hottie asked to come to her house to do vaccum which made me feel a bit :shifty: Quote Link to comment Share on other sites More sharing options...
nzmusclemonster Posted January 9, 2012 Report Share Posted January 9, 2012 Today was hamstrings and calfsLying hamstring curls 3x10-12 62kg,69kg,76kgStiff legged deadlifts 3x10-12 120kg,130kg,143kgSeated leg curls FST-7 7x10-12 80kg,80kg,80kg,80kg,80kg,80kg,80kgCalfsStanding calf raise 3x10-12 255,270,285 all in poundsSeated calf raise 3x10-12 80kg,90kg,100kgCalf press FST-7 7x10-12 6PPS 280kgI left the gym think I could use a moblity scooter with a indy car motor built in LOL!Oh brother. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 10, 2012 Author Report Share Posted January 10, 2012 Today was quadsLeg extenions 1x15 59kg,4x8-12 114kg,120kg,123kg,126kgSmith machine squats 4x10-12 130kg,138kg,140kg,150kgLeg press 3x10-12 7pps,8pps,9ppsHack squats FST-7 7x5-7 4ppsToday I did low for FST-7 with reps ranging from 5 to 7 reps by the time I finshed my quads were fucked big time plus I was think I man I could use a zimmer frame :pfft: Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 11, 2012 Author Report Share Posted January 11, 2012 Today was back Wide grip chin up's 3x10 body weightPower grip chin up's 3x10Iso lateral row 4x10-12 120kg,125kg,128kg,130kgBent over bb row 4x10-12 110kg,120kg,125kg,130kgOne arm db row 3x10-12 50kg,52.5kg,55kgStright arm pulldown with rope FST-7 7x12 100,100,100,100,100,100,100 all in poundsIt was another warm one in the gym this morning and it was very hot.Next Wednesday I am going to email the owner of city fitness willeston St to arange at time for a interview and I hope there will be something there for me so I can get the hell out of borning Dunedin :pray: Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 12, 2012 Author Report Share Posted January 12, 2012 Today was shoulders and hamstringsSmith machine shoulder press 1x15 40kg,4x10-12 50kg,55kg,58kg,62kgDb front raises 4x10-12 15kg's,17.5kg's,20kg's,22.5kg'sCable upright row 4x10-12 140,150,160,170 poundsDb lateral raise FST-7x12 15kg's,15kg's,15kg's,15kg's,15kg's,15kg's,15kg'sStiff legged deadlifts 4x10-12 110kg,120kg,130kg,140kgLying leg curls 4x10-12 59kg,62kg,69kg,75kgSeated leg curls FST-7 7x5-7 93kg,93kg,93kg,93kg,93kg,93kg,93kgFound out today WWE wont be coming to NZ this year sucks big time looking forward to tomorw when I will be doing for exercise for biceps and triceps :twisted: :twisted: Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 13, 2012 Author Report Share Posted January 13, 2012 Today was armsEzy bar curl 3x10-12 39kg,43kg,48kgDb hammer curls 3x10-12 30kg's,32.5kg's,35kg'sConceration curls 3x10-12 15kg,17.5kg,20kgDb preacher curl FST-7 7x5-7 20kg,20kg,20kgm20kg,20kg,20kg,20kgTricep press down with rope 3x12 60,70,75Dips 3x12 body weightSmith machine close girp bench press 3x10-12 70kg,75kg,80kgTricep overhead cable extenions FST-7 7x10-12 110,110,110,110,110,110,110 all in poundsBefore I trained I yelled out it is time to go to war baby after giving my arms a nice good ass kicking my arms pumped plus carring my saddle bags felt like caring lead in them. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 15, 2012 Author Report Share Posted January 15, 2012 Today was chest and calfsBB incline press 1x15 60kg,4x10-12 80kg,85kg,88kg,85kgIncline flys 4x10-12 22.5kg's,25kg's,27.5kg's,30kg'sFlat db bench press 3x10-12 40kg's,42.5kg's,45kg'sPec deck FST-7 7x10-12 59kg,59kg,59kg,59kg,59kg,59kg,59kgCalfsStanding calf raise 4x15-20 240,255,270,280 poundsCalf press 4x15-20 240kg,250kg,260kg,280kgSeated calf raise FST-7 7x12-15 80kg,80kg,80kg,80kg,80kg,80kg,80kgFound out last night Blanket man past on which is a shame and when I am there in Feb it is going to feel diffrent without seeing Blanket man on Courtney Place. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 16, 2012 Author Report Share Posted January 16, 2012 Today was quadsLeg extenions 1x15 59kg,4x8-12 114kg,120kg,123kg,126kgSmith machine squats 4x10-12 140kg,143kg,150kg,153kgLeg press 3x10-12 7pps,8pps,9ppsHack squats FST-7 7x5-7 4pps for the seven setsWhen doing FST-7 hack squats my legs gave out on me and I quickly grabed on the smith machine which was close by thank god.I left the iron room thinking I need a zimmer frame asp . Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 17, 2012 Author Report Share Posted January 17, 2012 Today was backWide chin up's 3x10Chin up's 3x10iso lateral row 4x10-12 120kg,123kg,125kg,130kgSmith machine bent over row 4x10-12 100kg,110kg,120kg,130kgOne arm db row 3x10-12 50kg,52kg,55kgStright arm pulldown with rope FST-7 7x12 100,100,100,100,100,100,100 all in poundsLooking forward to having Nandos when I come to Wellys for the sevens and two more weeks until I come up.Goals for this sevens trip are getting photo taken with lots of very hot women which inclide air girls,speights girls,zm girls and stack loads of hotties :shifty: . Quote Link to comment Share on other sites More sharing options...
samoan_muscle Posted January 17, 2012 Report Share Posted January 17, 2012 Looking forward to having Nandos when I come to Wellys for the sevens and two more weeks until I come up.Goals for this sevens trip are getting photo taken with lots of very hot women which inclide air girls,speights girls,zm girls and stack loads of hotties :shifty: . Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 18, 2012 Author Report Share Posted January 18, 2012 Today was shoulders and hamstringsSmith machine shoulder press 1x15 40kg,4x10-12 50kg,55kg,58kg,60kgDb front raises 4x10-12 15kg's,17.5kg's,20kg's22.5kgDb shurgs 4x10-12 50kg's,52.5kg's,55kg's,60kg'sDb lateral raises FST-7 7x10-12 15kg's,15kg's,15kg's,15kg's,15kg's,15kg's,15kg'sStiff legged deadlifts 4x10-12 110kg,120kg,130kg,140kgLying leg curls 4x10-12 59kg,62kg,69kg,75kgSeated leg curls FST-7 7x5-7 93kg,93kg,93kg,93kg,93kg,93kg,93kgThinking of having a train at Les Mills in the hutt when I come up to Wellys for the sevens. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted January 20, 2012 Author Report Share Posted January 20, 2012 Today was armsEzy bar curls 3x10-12 39kg,45kg,48kgDb hammer curls 3x10-12 30kg's,32.5kg's,35kg'sDB conceration curls 3x10-12 20kg,22.5kg,25kgDb precher curl FST-7 7x5-7 22.5kg,22.5kg,22.5kg,22.5kg22.5kg,22.5kg,22.5kgTricep rope pushdown 3x12 60,75,80 all in poundsDips 3x12 body weightSmith machine close grip bench press 3x10-12 70kg,75kg,78kgTricep overhead cable extenions FST-7 7x12 120,120,120,120,120,120,120 all in poundsIn Gym Rat 4 there be a trubute Blanket man with footage of me siting in Blanket man spots on Courtney Place. Quote Link to comment Share on other sites More sharing options...
Luigi Posted January 21, 2012 Report Share Posted January 21, 2012 In Gym Rat 4 there be a trubute Blanket man with footage of me siting in Blanket man spots on Courtney Place. Quote Link to comment Share on other sites More sharing options...
I Declare War Posted January 21, 2012 Report Share Posted January 21, 2012 Shifting some good weights there Gym rat! Quote Link to comment Share on other sites More sharing options...
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