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This means war Gym Rat style


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In the world of this mean war Gym Rat style today was quads started off with

Leg extensions 2x15 59kg,66kg,5x12 103kg,110kg,117kg,120kg,125kg

Leg presses 4x12 300kg,320kg,330kg,340kg

Hack squats 3x10 165kg,170kg,178kg

Smith machine squats 5x6-10 140kg,180kg,185kg,188kg,190kg

DB 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 :P roll on back and calfs.GYM RAT BABY!!!
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In the world of the means war Gym Rat style today was back and calfs started off with

Reverse pulldowns to the front 1x15 63kg,4x8-10 77kg,84kg,86kg,91kg

Top deadlifts 4x8-10 150kg,170kg,180kg,200kg

Bent over bb row 3x8-10 110kg,125kg,128kg PB :grin:

One arm Db row 3x10 47.5kg,50kg,55kg

Calfs

Standing calf raise 3x10-12 270,280,300 all in pound

Seated calf raise 3x10-12 80kg,100,110kg

When 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!!!

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In the world of this means war Gym Rat style today was shoulders and triceps started off with

DB shoulder press 1x15 17.5kg's,4x10-6 22.5kg's,25kg's,27.5kg's,32.5kg's

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

Alternating front raises 3x10 15kg's,17.5kg's,20kg's

bentover lateral raise 4x10 12.5kg's,15kg's,17.5kg's,20kg's

triceps

Triceps pushdown 3x8-12 92,114,118 all in pounds

One arm cable tricep pushdown 3x8-12 50,60,70 all in pounds

Tricep overhead rope extenion 3x8-12 90,100,110 all in pounds

When 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 :P roll on hamstrings and biceps.GYM RAT BABY!!!

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In the world of this means war Gym Rat Style today was hamstrings and biceps started off with

Seated leg curls 3x8-12 73kg,80kg,89kg

Standing leg curl 4x12 90,100,114,120,139 all in pounds :twisted:

Stiff legged deadlifts 5x12 140,150,155,158,160

Biceps

BB curls 3x8-12 38kg,43kg,48kg

Seated alternating DB curls 3x10 25kg's,27.5kg's,30kg's

hammer 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!!!

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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's

flat flyes 6x8-10 20kg's,22.5kg's,25kg's,27.5kg's,30kg's,32.5kg's

flat db bench press 3x8-10 40kg's,42.5kg's,45kg's

cable cross FTS-7 7x8-10 120,120,120,120,120,120,120 all in pounds

On 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!!!

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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,125kg

Leg presses 4x15-20 300kg,320kg,330kg,340kg

Hack squats 3x10 165kg,175kg,178kg

BB squats 5x10-6 130kg,140kg,145kg,148kg,154kg

BB 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!!!

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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,86,91kg

Top deadlifts 4x8-10 150kg,170kg,180kg,200kg

Bent over bb row 3x10 120kg,125kg,128kg

One arm db row 3x8-10 47.5kg,50kg,55kg

Calf

Standing calf raise 3x10-12 270,280,300 all in pounds

Only 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!!!

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