Gym rat Posted June 29, 2010 Author Report Share Posted June 29, 2010 In the world of this mean war Gym Rat style today was quads started off withLeg extensions 2x15 59kg,66kg,5x12 103kg,110kg,117kg,120kg,125kgLeg presses 4x12 300kg,320kg,330kg,340kgHack squats 3x10 165kg,170kg,178kgSmith machine squats 5x6-10 140kg,180kg,185kg,188kg,190kgDB walking lunges 4x8 40kg's,42.5kg's,45kg's,47.5kg's :twisted: I got up nice and early for the Brazil and Chile round of 16 game and happy about Brazil giving Chile a good :smackbottom: 3-0 :rockout: youd be rugged up on the bike at this time of year wouldnt ya GR? Yes that would be right Steak I do have to be rugged up when I am out biking during the winter with lots of warm clothes on as well including gloves and a binne under helmet to keep my head warm while I am out feeling the burn in my ass roll on back and calfs.GYM RAT BABY!!! Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 30, 2010 Author Report Share Posted June 30, 2010 In the world of the means war Gym Rat style today was back and calfs started off withReverse pulldowns to the front 1x15 63kg,4x8-10 77kg,84kg,86kg,91kgTop deadlifts 4x8-10 150kg,170kg,180kg,200kgBent over bb row 3x8-10 110kg,125kg,128kg PB :grin: One arm Db row 3x10 47.5kg,50kg,55kgCalfsStanding calf raise 3x10-12 270,280,300 all in poundSeated calf raise 3x10-12 80kg,100,110kgWhen I was shaking up protein shake with creatine in my shaker after I finshed training it exploed on me it when every where in the men's changing room :oops: also some on me as well roll on shoulders and triceps .GYM RAT BABY!!! Quote Link to comment Share on other sites More sharing options...
Gym rat Posted July 1, 2010 Author Report Share Posted July 1, 2010 In the world of this means war Gym Rat style today was shoulders and triceps started off withDB shoulder press 1x15 17.5kg's,4x10-6 22.5kg's,25kg's,27.5kg's,32.5kg'sStanding Db lateral raise 4x10 12.5kg's,15kg's,17.5kg's,20kg's Alternating front raises 3x10 15kg's,17.5kg's,20kg'sbentover lateral raise 4x10 12.5kg's,15kg's,17.5kg's,20kg'stricepsTriceps pushdown 3x8-12 92,114,118 all in poundsOne arm cable tricep pushdown 3x8-12 50,60,70 all in poundsTricep overhead rope extenion 3x8-12 90,100,110 all in poundsWhen I was on flexonline last night I came across a article that the X man Toney Freeman dose 21's when I training hamstrings and I thought I might have to try that sometime or triple feeling the burn in my ass roll on hamstrings and biceps.GYM RAT BABY!!! Quote Link to comment Share on other sites More sharing options...
steak Posted July 2, 2010 Report Share Posted July 2, 2010 21s for hammies...good idea 8) Quote Link to comment Share on other sites More sharing options...
Gym rat Posted July 2, 2010 Author Report Share Posted July 2, 2010 In the world of this means war Gym Rat Style today was hamstrings and biceps started off withSeated leg curls 3x8-12 73kg,80kg,89kgStanding leg curl 4x12 90,100,114,120,139 all in pounds :twisted: Stiff legged deadlifts 5x12 140,150,155,158,160Biceps BB curls 3x8-12 38kg,43kg,48kgSeated alternating DB curls 3x10 25kg's,27.5kg's,30kg'shammer curls 3x8-12 30kg's,32.5kg's,35kg's When I started each set for stiff legged I let out a few grunts which was good and I was fired up today :twisted: .GYM RAT BABY!!! Quote Link to comment Share on other sites More sharing options...
Gym rat Posted July 5, 2010 Author Report Share Posted July 5, 2010 In the world of this means war Gym Rat style today was chest started off with Db incline press 4x8-10 32.5kg's,35kg's,37.5kg's,40kg'sflat flyes 6x8-10 20kg's,22.5kg's,25kg's,27.5kg's,30kg's,32.5kg'sflat db bench press 3x8-10 40kg's,42.5kg's,45kg'scable cross FTS-7 7x8-10 120,120,120,120,120,120,120 all in poundsOn Saturday since there wasn't any rugby on Tv while I was looking on trade me I came across a blow up zimmer frame and I thought that would be perfect for when I have a hard to walk out the gym after a hard quad train roll on quads.GYM RAT BABY!!! Quote Link to comment Share on other sites More sharing options...
Gym rat Posted July 6, 2010 Author Report Share Posted July 6, 2010 In the world of this means war Gym Rat style today was quads started off with Leg extenions 2x15 59kg,66kg,5x12 103,110kg,117kg,120kg,125kgLeg presses 4x15-20 300kg,320kg,330kg,340kgHack squats 3x10 165kg,175kg,178kgBB squats 5x10-6 130kg,140kg,145kg,148kg,154kgBB lunges 4x8 70kg,80kg,90kg,100kg The smith machine was being used by a couple of Indans which were taking for every so I did bb squats and it was the first that I did BB squats since the filming of Gym Rat 2 the movie roll on back and calfs.GYM RAT BABY!!! Quote Link to comment Share on other sites More sharing options...
Gym rat Posted July 7, 2010 Author Report Share Posted July 7, 2010 In the world of this measn war Gym Rat style today was back and calfs started off with Reverse pulldown 1x15 63kg,4x8-10 77kg,84kg,86,91kgTop deadlifts 4x8-10 150kg,170kg,180kg,200kgBent over bb row 3x10 120kg,125kg,128kgOne arm db row 3x8-10 47.5kg,50kg,55kgCalf Standing calf raise 3x10-12 270,280,300 all in poundsOnly had time to do one calfs excerise today because when I was biking to the gym one spokes on my back tire on me .When I got to the car park across the street from the gym I thought bugger I will have to take my bike to the bike shop to get my bike fixed.I have to go back to the bike shop next week to get new back brake pads put on roll on Shoulders and triceps.GYM RAT BABY!!! Quote Link to comment Share on other sites More sharing options...
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