gym rat 3 good looking film star powerhouse

[Gym rat]

I thought start up new journal after my last journal went down the loo plus the smart arse comment that were made in it.In this new journal that I will be starting up.I would apprecate good comments not smart arse comments.My current split is

Monday chest

Tuseday back

Wednesday quads or feeling the burn in my ass

Thursday Shoulders,hamstrings or feeling the burn in my ass

Friday arms

Some of PB's to date are 110kg bench for eight and spoted which I was rapt about that.Training method that I use FST-7 for any muscle group and farly recently I have started doing FST-7 for when I start to train arms plus it helps to get the blood pumping through the muscle.

[Luigi]

In on epic jornal

Spot for sale

[Mike Zero]

2nd page

edit: shit, got in on 1st! spot for sale

[I Declare War]

lol at you fellas.

Looking forward to the journal!

[holdenman]

What are you other PB's? Good luck with the jornal

[Gym rat]

What are you other PB's? Good luck with the jornal

My other pbs are 49kg bb curl for ten reps spoted.I have started taking Gaspari micronized creatine bought a tub of two week ago from Supplement me since I have been using it mixes well.

[devil_911]

good to see you start another journal gym rat

[AgentOrange]

It is time to go to war Gym Rat Style, I am NZBB hottest male member so I must be hot,LES MILLS DUNEDIN THE HOME OF GYM RAT BABY!!!,Star of Gym Rat the movie,zimmer frames for life,Gym Rat 3:16,FST-7 training rocks,Never give up John Cena.RISE UP CHCH

[Gym rat]

Today was chest

Db incline press 1x15 25kg's 4x8-10 35kg's,37.5kg's,40kg's,42.5kg's

Flat db bench press 4x8-10 40kg's,42.5kg's,45kg's,47.5kg's

Smith machine incline press 3x8-10 70kg,75kg,80kg

Chest press 3x8-10 107kg,114kg,120kg

Cable cross overs FST-7 7x8-10 80 pounds each side

Today it felt strange with out the english team but I thought the memories of seeing the English at my gym will last for ever plus I thought it was cool seeing the likes of Jonny Wilkinson and English mangement nice and friendly as well.Might see some players from Ireland or Italy later on in the week which would be cool to see.

[Gym rat]

Today was back

Chin up 3x8-10

Reverse pulldown's 3x8-10 72kg,78kg,86kg

Iso lateral row 3x8-10 120kg,130kg,140kg

One arm DB row 3x8-10 50kg,52.5kg,55kg

Back extions 3x10

Straight arm pulldown FST-7 7x8-10 80,80,80,80,80,80,80 all in pounds

When I arrived at the gym I was surprised to see nine Irish players and I thought I would see them later on in the week and two of the Irish players said hi to me which I thought was cool.I saw mostly forwards and locks that I saw big boys.

[Gym rat]

Today was quads also I came up with new pharse before I trained quads which is what time is it is time to feel the burn in my ass

Leg extenions 1x15 59 kg,3x8-10 114kg,120kg,123kg

Smith machine squats 3x8-10 130kg,150kg,160kg

Hack squats 3x8-10 140kg,150kg,160kg

leg press fst-7 7x8-10 300kg,300kg,300kg,300kg,300kg,300kg,300kg

I left the gym with a nice burn in my ass .

[drizzt]

Good to hear you're still burning ass there GR :nod:

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,4x8-10 60kg,63kg,65kg,70kg

DB front raise's 4x8-10 15kg's,17.5kg's,20kg's,22.5kg's

Cable upright 4x8-10 140,150,160,170 all in pounds

DB lateral raise FST-7 7x8-10 17.5kg's,17.5kg's,17,5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg's

Lying hamstring curls 3x8-10 59kg,66kg,73kg

Stiff legged deadlifts 3x8-10 40kg's,42.5kg's,45kg's

Seated leg curls FST-7 7x8-10 73kg,73kg,73kg,73kg,73kg,73kg,73kg

When it was time to hamstrings I thought it is time turn the heat because it is time to feel the burn in my ass .Walking up the stairs at work were bit of strugle after giving my hamstrings a good ass kicking.

[mike27]

would it not be better to have a rest day between quads and hammies??

[Gym rat]

Today was arms

Triceps rope pushdown FST- 7x8-10 63,63,63,63,63,63,63 all in pounds

Dips 3x10 body weight

Smith machine close grip bench press 3x8-10 75kg,78kg,80kg

Bicep cable curls fst-7 7x8-10 130,130,130,130,130,130,130 all in pounds

Db hammer curls 3x8-10 30kg's,32.5kg's,35kg's

would it not be better to have a rest day between quads and hammies??

I dont mind and I say more ass burning more the marryer plus I like feeling the burn in my ass

[Gym rat]

Today was chest

Db incline press 1x15 25kg's 4x8-10 35kg's,37.5kg's,40kg's,40kg's

flat db bench press 4x8-10 40kg's,42.5kg's,45kg's,47.kg's

Flat bench fly's 3x8-10 30kg's,32.5kg's,35kg's

Seated chest press 3x8-10 114kg,117kg,120kg

Cable cross overs FST-7 7x8-10 80 pounds each side

I had to get a new back tyer for my back wheel for my bike after bike tyer brust on me yesterday .Which ment I had to walk my bike back from town yesterday which was borning as hell.Which ment the end of streak of 43 weeks with out a flat tyer.I got checked out lots yesterday by stack loads of Irsh and Italian chicks which made me feel very :shifty:

[Gym rat]

Today was back

Chin up's 3x8-10

Reverse pulldown's 3x8-10 70kg,77kg,86kg

Iso lateral row 3x8-10 120kg,130kg,140kg

One arm DB row 3x8-10 50kg.52.5kg,55kg

Back extenions 3x10

Straight arm pulldown FST-7 7x8-10 100,100,100,100,100,100,100 all in pounds

I had a good back train came away with a good pump in in lats bring on quads and time for some arse burring .

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,3x8-10114kg,117kg,122kg

Smith machine squats 3x8-10 120kg,130kg,145kg

Hack squats 3x8-10 160kg,170kg,175kg

Leg press FST 7x8-10 seven plates each side 300kg

Foud out today after I got a email from the richmond guest house they dont have room after my equire I thought bugger,I was looking forward to staying there this coming sevens trip oh well I have started to look at other accomadtion options for me.

[Gym rat]

On Monday I will be starting up a new training split after looking at calfs the are looking a bit small plus I thought it was time for a new training split which will be

Monday chest,biceps

Tuseday Quads or feeling the burn in my ass

Wednesday back

Thursday Shoulders,triceps

Friday hamstrings and calfs or feeling the burn in my ass

[tomsammce]

if your starting a new split because calves need work dont you think you should be doing them more than once a week in your new split?

[trainlikeafreak]

if your starting a new split because calves need work dont you think you should be doing them more than once a week in your new split?

agreed and why are calfs at the end of the week lol

[soundsgood]

Nice training there Gymrat!

I suggest you look at the calf workout that Steak posted in the workout planner's. It looks killer and your calves will have no option but to grow after it!

I don't see why you have to train a bodypart more than once a week for it to grow, or put it at the start of the week. Load up the intensity when you hit it and make sure you consume lots of pre and post workout carbs and you'll be good to go

[Gym rat]

Yesterday was shoulders hamstrings

Smith machine shoulder press 1x15 ,4x8-10 60kg,63kg,65kg,70kg

Db front raises 4x8-10 15kg's,17.5kg's,20kg's,22.5kg's

Cable upright row 4x8-10 140,150,160,170 all in pounds

Single arm cable lateral raise FST-7 7x8-10 40,40,40,40,40,40,40 pounds

Hamstrings

Lying leg curls 3x8-10 59kg,66kg,73kg

Stiff leggeed deadlifts with DB's 40kg's,42.5kg's,45kg's

Seated leg curls FST-7 7x8-10 73kg,73kg,73kg,73kg,73kg,73kg,73kg

Today was arms

tricep pulldown FST-7 7x8-10 63 pounds plus 2 5kg db's and 5kg db on to the stack :twisted:

Smith machine close grip bench press 3x8-10 70kg,75kg,80kg

Dips 3x10 body weight

Bicep cable curls FST-7 7x8-10 130,130,130,130,130,130,130 all in pounds

DB hammer curls 3x8-10 30kg's,32.5kg's,35kg's

Overhead cable curls 3x8-10 100,120,140 all in pounds

Might do three excireses from Steaks calf training :shifty: or stick with fst-7 calf training :twisted:

[trainlikeafreak]

u lovr your FST dont you gym rat

[I Declare War]

hey bro, your training is pretty good!

gonna post some pics?