gym rat 3 good looking film star powerhouse

[soundsgood]

Cool GR! I will see you at the NABBA WFF pan Pacifics in August. I am doing that show.

Im very busy at the moment but have Been working on gym rat 4. Hopefully be ready by the weekend?

[Gym rat]

Today was arms

Seated Db curls 3x10-12 25kg's,27.5kg's,30kg's

db conceration curls 3x10-12 17.5kg's,20kg's,22.5kg

cable curls 3x10-12 120,130,140 all in pounds

DB hammer curls FST-7 7x8-10 35kg's,35kg's,35kg's,35kg's,35kg's,35kg's

Tricep pushdown 4x8-10 90,95,99,101 all in pounds

DB donkey kickbacks 3x8-10 22.5kg's,25kg's,27.5kg's

Dips 3x10-12 body weight

Tricep overhead cable extenions FST-7 7x10-12 120,120,120,120,120,120,120 all in pounds

If any of you guys are competing are competing the Pan pacific champs your then welcome to get your photo taken with Gym Rat no problem.Hopefuly I will be able to watch Gym rat 4 this weekend :pray:

[Gym rat]

Today was Chest and calfs

Flat DB bench press 1x15 25kg's,4x8-10 42.5kg's,45kg's,47.5kg's,50kg's

Incline db press 3x8-10 37.5kg's,40kg's,42.5kg's

Pec deck 3x8-10 59kg,66kg,73kg

Seated chest press FST-7 7x8-10 120kg,120kg,120kg,120kg,120kg,120kg,120kg

Standing calf raise 3x10-20 240,255,270 all in pounds

Seated calf raise 4x10-12 80kg,90kg,95kg,100kg

Calf press FST-7 7x10-12 7pps,7pps,7pps,7pps,7pps,7pps,7pps,7pps

Got my flights booked for when I come to Aucks for the Pan Pacific show and hopefuly the warriors game that I am planing on going to will be on Sunday :pray: also I got two WWE DVD's in mail coming one coming down from Wellys which is the Hart and Soul and antholgy and WWE 2008 The Bash and I got the 2003 Royal rumble in the mail today

[Gym rat]

Today was quads

Smith machine squats 1x15 100kg,3x12-15 140kg,150kg,155kg

Leg press 3x12-15 6pps,7pps,8pps

Leg extenions 3x12-15 114kg,117kg,122kg

Hack squats FST-7 7x12 150kg,150kg,150kg,150kg,150kg,150kg

I had a average quad train today with little insnty dont why must have had off day today.

[Gym rat]

Yesterday was back

Chin ups 4x10 body weight

Reverse pulldowns 3x8-10 72kg,79kg,86kg

Single arm iso lateral row 5x8-10 63kg,65kg,68kg,70kg,76kg

Bent over BB row 3x8-10 110kg,120kg,130kg

Lat pulldown 3x8-10 72kg,79kg,86kg

Close grip pullups 3x10 body weight back extenions

Today was Shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,4x8-10 55kg,58kg,60kg,68kg

Reverse Pec deck 4x8-10,70,80,90,100 all in pounds

Db front raise 3x10 17.5kg's,20kg's,22.5kg's

Super set

DB shrugs 52.5kg's,55kg's,60kg's

Single arm cable lateral raise FST-7 7x8-10 45,45,45,45,45,45,45 all in pounds

Stiff legged deadlifts 4x10 40kg's,42.5kg's.45kg,50kg's

Seated leg curls 3x8-10 80kg,83kg,86kg,93kg

Lying leg curls FST-7 7x10-12 59kg,59kg,59kg,59kg,59kg,59kg,59kg

Strengh levels have been good during my break from taking creatine and stilling waiting to hear back from the gyms in Wellys hopefuly that will be soon.

[AgentOrange]

Good workouts there Gymrat. Great stuff!

[Gym rat]

Today was arms

Seated alternating DB curls 3x10-12 25kg's,27.5kg's,30kg's

DB Concertion curls 3x10-12 17.5kg's,20kg's,22.5kg's

Bicep cable curls 3x10-2 120,130,140 all in pounds

Alternating DB Hammer curls FST-7 7x8-10 35kg's,35kg's,35kg's,35kg's,35kg's,35kg's,35kg's

Tricep pushdown 4x10-12 90,95,99,101 all in pounds

DB donkey kickbacks 3x10-12 22.5kg's,25kg's,27.kg's

Dips 3x10-12

Tricpe overhead cable extenions FST-7 7x10-12 130,130,130,130,130,130,130

When I was training some slow shit came on while I was listing to my I pod.I thought right away listing to anything slow while training is a sin I opted for some good heavy shit which I thought was a better option.

[Gym rat]

Today was chest and calfs

Flat db bench press 1x15 25kg's,4x8-10 42.5kg's,45kg's,47.5kg's,50kg's

Incline DB press 3x8-10 37.5kg's,40kg's,42.5kg's

Cable cross overs FST-7 7x8-10 160,160,160,160,160,160,160 all in pounds

Pec deck 3x8-10 59kg,66kg,73kg

Standing calf 3x10-20 240,255,273 all in pounds

Seated calf raise 80kg,90kg,95kg,100kg

Calf press FST-7 7x10-12 7pps,7pps,7pps,7pps,7pps,7pps,7pps,

I was looking at the Warriors draw during the weekend and I notice that the Warriors are away when I come to Aucks bugger oh well gusse I will I have to do something else when I am up there in August.

[Gym rat]

Today was quads

Smith machine squats 1x15 100kg,3x12-15 140kg,145kg,150kg

Leg press 3x12-15 7pps,8pps,9pps

Leg extenions 3x12-15 114kg,120,122kg

Hack Squats FST-7x12-15 150kg,150kg,150kg,150kg,150kg,150kg,150kg

When I got home from work yesterday I emailed Supplement me to put in a order for Gaspari creatine hopefuly I will be able to pick it up at the end of week or the beging of next week since I am due to start at new cycle of creatine.

[M.T]

Intense leg press GR good work man.

[Gym rat]

Today was back

Chin ups 4x10-12

Reverse pulldowns 3x8-10 72kg,79kg,86kg

Single arm Iso lateral row 5x8-10 65kg,68kg,70kg,73kg,76kg

Lat pulldowns 3x8-10 72kg,77kg,84kg

Bent over BB row 3x8-10 110kg,120kg,130kg

Close grip pulldowns 3x8-10 72kg,79kg,86kg

Back extenions 3x10-12

Intense leg press GR good work man.

Cheers M.T

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 4x8-10 55kg,58kg,60kg,65kg

Reverse Pec deck 4x8-10 70,80,99,109 all in pounds

Db front raise 3x8-10 17.5kg's,20kg's,22.5kg's

Super set

DB Shrugs 3x8-10 52.5kg's,55kg's,60kg's

Single arm cable lateral raise FST-7 7x8-10 45,45,45,45,45,45,45 all in pounds

Stiff legged deadlifts with DB's 4x8-10 42.5kg's,45kg's,47.5kg's,50kg's

Seated leg curls 3x8-10 80kg,86kg,100 kg PB

Lying hamstring curls FST-7 710-12 59kg,59kg,59kg,59kg,59kg,59kg,59kg

Thinking of doing Db step as one of the excirses that I am going to do for hamstrings when I make up my new program during the weekend.

[Gym rat]

Today was arms

Alternating DB curls 3x10-12 25kg's,27.5kg's,30kg's

DB coneration curls 3x10-12 17,5kg,20kg,22.5kg

Cable curls 3x10-12 120,130,140 all in pounds

DB Hammer curls FST-7 7x8-10 35kg's,35kg's,35kg's,35kg's,35kg's,35kg's,35kg's

Tricep pushdown 4x8-10 90,94,99,101 all in pounds

DB donkey Kickbacks 3x10-12 20kg;s,22.5kg's,25kg's

Dips body weight 3x10-12

Tricpe overhead cable extenion FST-7 7x8-10 130,130,130,130,130,130,130,130 all in pounds

Stop by supplement me after the to see if had Gaspari creatine in no.The girl who served me said we only have Inner armour creatine which I have used once and over all I thought it was average.I am going to stop by supplement me on Monday to order Gaspari Creatine guess I will have to wait another week or two go back on creatine.

[Gym rat]

Today was Chest and calfs

DB incline flyes 1x15 20kg's,4x12 25kg's,27.5kg's,30kg's,32.5kg's

Flat DB bench press 3x12 40kg's,42.5kg's,47.5kg's

Smith machine incline press 3x12 90kg,93kg,95kg

Cable cross over FST-7 7x12-15 160,160,160,160,160,160,160 all in pounds

Standing calfs raise 3x12 270,285,300 all in pounds

Calf press 3x12 6pps,7pps,8pps

Seated calf raise 3x12 80kg,95kg,100kg

I was going to drop by supplement me after the gym this morning I be best to go to the bike shop to get new brake pads on my bike since the ones that I were get old plus I was finding it hard to stop.

[Gym rat]

Today was quads

leg extenions 1x15 3x8-10 120,122kg,124kg,125

Smith machine squads 3x8-10 150kg,153kg,155kg

Hack squats 3x8-10 160kg,165kg,170kg

Leg press FST-7 7x8-10 7PPS,7PPS,7,PPS,7PPS,7PPS,7PPS,7PPS

After the gym I picked up a tub Gaspari creatine and starting on Wednesday I will be back on creatine again sweet.

[Gym rat]

Today was back

Lat pull down to the front 1x15 63kg,3x8-10 77kg,84kg,91kg PB

Reverse pulldown 3x8-10 77kg,84kg,91kg

Close grip cable row 3x8-10 91kg,98kg,105kg

Bent over BB row 3x8-10 115kg,125kg,135kg pb

Top deadlifts 3x8-10 140kg,170kg,180kg

Stright arm pulldowns FST-7 7x10-12 130,130,130,130,130,130,130,130 all in pounds

It was being back on creatine after starting my new cylce of taking creatine today orginly planned for Monday oh well at least I bought a new tub of creatine yesterday from Supplement me.

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,3x8-10 60kg,63kg,70kg

DB lateral raise 3x8-10 17.5kg's,20kg's,22.5kg's

Alternating DB front raises 3x8-10 20kg's,22.5kg's,25kg's

Reverse Pec deck FST-7 7x10-12 100,100,100,100,100,100,100 all in pounds

Stiff legged deadlifts FST-7 7x10-12 45kg's,45kg's,45kg's,45kg's,45kg's,45kg's,45kg's

Standing leg curl 3x15 100,109,133 all in pounds

Seated leg curls 3x10-12 80kg,86kg,93kg

When I finshed giving my hamstrings a good ass kicking I thought f*ck walking up the stairs at work should be fun I looked like some old due who lost there walking stick and walking around work I thought need a zimmer frame asp

[Gym rat]

Today was arms

Ezy bar curls 3x10-12 39kg,45kg,48kg

Seated db curls 3x10-12 25kg's,27.5kg's,30kg's

Coneration curls 3x10-12 17.5kg,20kg,22.5kg

Cable curls FST-7 7x10-12 130,130,130,130,130,130,130,130 all in pounds

Triceps pushdown 3x10-12 93,100,115 all in pounds

One arm DB tricep extenion 3x10-12 20kg,22.5kg,25kg

Tricep overhead cable extenions FST-7 7x10-12 130,130,130,130,130,130,130,130,130 all in pounds

My arms were starting to faituge and I was leaving the gym my bags for my bike they lead in it got Spaceballs on DVD in the mail today sweet/

[Daz69]

Hey Gym-Rat, I took your idea on zimmer-frames onboard plus I've added the leg callipers, for that Forest Gump look... Like you do..!!

Can't say I'm too impressed by the range of motion on squats & leg-press... Although I recon I've just got the edge on squat depth having compared to your video.... :grin:

[Gym rat]

Today was chest and calfs

DB incline flys 1x15 15kg's,4x12 25kg's,27.5kg's,30kg's,32.5kg's

Flat DB bench press 3x12 42.5kg's,45kg's,47.kg's

DB incline press 3x12 35kg's,37.5kg's,40kg's

Cable cross overs' FST-7 7x12 160,160,160,160,160,160,160 all in pounds

Standing calf 3x12 255,270,300 all in pounds

Calf press 3x12 6pps,7PPS,8pps

Seated calf raise 3x12 80kg,90kg,100kg

Training was average because I did not have much carbs for breakfast and when I finshed training I was feeling bit mody or :x

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,3x8-10 120kg,123kg,125kg

Hack squats 3x8-10 150kg,170kg,175kg

Smith machine squats 3x8-10 140kg,150kg,155kg

Leg press FST-7 7x8-10 7PPS,7PPS,7PPS,7PPS,7PPS,7PPS,7PPS

I had a much better train today and having extra carbs for breakfast which helped unlike compare to yesterday when I had a average train at some stage there will be a photo of me coming wearing my new gym rat gears.May be later on today I might have bust the zimmer frame or leg caillpers :shifty: :pfft: .

[Daz69]

Today was quads

Leg extenions 1x15 59kg,3x8-10 120kg,123kg,125kg

Hack squats 3x8-10 150kg,170kg,175kg

Smith machine squats 3x8-10 140kg,150kg,155kg

Leg press FST-7 7x8-10 7PPS,7PPS,7PPS,7PPS,7PPS,7PPS,7PPS

I had a much better train today and having extra carbs for breakfast which helped unlike compare to yesterday when I had a average train at some stage there will be a photo of me coming wearing my new gym rat gears.May be later on today I might have bust the zimmer frame or leg caillpers :shifty: :pfft: .

Can't wait to get out of mine Gym-Rat, they are awfully restrictive on squats & leg-press......

[Gym rat]

Today was back

Lat pulldown to the front 1x15 63kg,3x8-10 73kg,84kg,91kg

Reverse pulldown 3x8-10 77kg,84kg,91kg

Close grip cable row 3x8-10 91kg,98kg,105kg

Bent over BB row 3x8-10 115kg,125kg,135kg

Top dead lifts 3x8-10 145kg,150kg,175kg

Straight arm pulldown FST-7 7x10-12 130,140,150,150,160,170,170

When I got home from work I checked on Trade me to see if they have any leg caillpers and no bugger.

[Daz69]

Today was back

Lat pulldown to the front 1x15 63kg,3x8-10 73kg,84kg,91kg

Reverse pulldown 3x8-10 77kg,84kg,91kg

Close grip cable row 3x8-10 91kg,98kg,105kg

Bent over BB row 3x8-10 115kg,125kg,135kg

Top dead lifts 3x8-10 145kg,150kg,175kg

Straight arm pulldown FST-7 7x10-12 130,140,150,150,160,170,170

When I got home from work I checked on Trade me to see if they have any leg caillpers and no bugger.

You can have mine when I'm done with em..... should be in about 3 months... If you can wait that long..

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,3x8-10 60kg,65kg,68kg

Db lateral raise 3x8-10 17.5kg's,20kg's,22.5kg's

DB front raise 3x8-10 20kg's,22.5kg's,25kg's

Rear delt flys FST-7 7x10-12 100,100,100,100,100,100,100,100 all in pounds

Hamstrings

Stiff legged deadlifts with DB's FST-7 7x12-15 40kg's,42.5kg's,45kg's,47.5kg's,50kg's,52.5kg's,55kg's

Standing leg curls 3x12 109.119,133 all in pounds

Seated leg curls 3x12 80kg,86kg,93kg

When I finshed I might need bust out the zimmer frame and the leg caillpers :shifty: .After the gym made payment for Kindergarden cop which I got off trade me early on in the week.