gym rat 3 good looking film star powerhouse

[Gym rat]

Today was arms

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

EZY bar curls 3x10-12 43kg,45kg,48kg

Db conceration curls 3x10-12 17.5kg,20kg,22.5kg

Bicep cable curls FST-7 7x10-12 130,130,130,130,130,130,130 pounds

Triceps push down 3x10-12 93,98,114 pounds

Dips 3x12 body weight

DB donkey kick backs 3x12 20kg's,22.5kg's,25kg's

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

Made the payment for WWE Backlash on the way to work and I will be getting two dvd's in the mail soon .

[Gym rat]

Today was chest and calfs

DB incline Flys 1x15 17.5kg's,4x12 25kg's,27.5kg's,30kg's,32.5kg's

Flat DB bench press 3x12 42.5kg's,45kg's,47.5kg's

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

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

Standing calf raise 3x12 270,285,300 pounds

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

I was going to pick up a new bag of Superquad today from Supplement me after the gym but they were closed for the day being Otago Anniversery day.I had blinder on my picks for the Virtual Super 15 got 50 points which puts me third on my mates list.

[Android]

Big DB incline flyes there GR! You're lifting the same poundage as Optimass :pfft:

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,3x8-10 120kg,122kg,125kg

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

Hack squats 3x8-10 160kg,165kg,173kg

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

Found out today Nandos is coming soon to Dunedin which is good news for me and I will be able to Nandos more often which will be nice for a change.I have got my accomadtion booked for when I come to Aucks in August.

[drizzt]

Awesome on the Nandos front, my favourite meal! Get the Chicken+Cheese+Avocado burger Grande Meal (coke zero of course, who needs the extra calories :shifty:), up size to jumbo peri peri chips, and get a whole chicken. Get it all "hot"

Standard, thank me later GR! :salute:

[Gym rat]

Today was back

lat pulldown to the front 1x15 63kg,3x8-10 77kg,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 deadlifts 3x8-10 145kg,165kg,175kg

Straight arm pulldown FST-7 7x10-12 120,130,140,140,150,160,170 all in pounds.I made a big mistake on trade me which I bid the 2006 royal rumble which I already own :doh: .

[Gym rat]

Today was shoulders,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

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

Rear delt fly's FST-7 7x10-12 100,100,100,100,100,100,100 all in pounds

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 curl 3x12 100,124,134 all in pounds

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

When I finshed training my shoulders were nice and pumped also my shirt for work feeling a bit tight plus I was thinking I might need to upgrade from size large to XL f*ck yeah

[Gym rat]

Today was arms

Ezy bar curls 3x10-12 43kg,45kg,48kg

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

Db conceration curl 3x10-12 17.5kg,20kg,22.5kg

Bicep cable curls FST-7 7x10-12 130,130,130,130,130,130,130 pounds

Triceps pushdown 3x10-12 95,101,115 pounds

Dips 3x10-12 body weight

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

Tricpes overhead cable extenions FST-7 7x10-12 130,130,130,130,130,130,130 pounds

Got 2007 WWE backlash in the mail sweet with three more DVD's coming in the mail which Jame Bond Die another day special edition,WWE Judgement day 2004 and WWE Arageddon from 2006.

[Gym rat]

Today was chest and calfs

Incline Flys 1x15 17.5kg's,4x12 25kg's,27.5kg's,30kg's,32.5kg's

Flat DB bench press 3x12 40kg's,45kg's,50kg's

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

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

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

Calf press 3x12 7PPS,8PPS,9PPS

Seated calf raise 3x12 80kg,90kg,110kg

I went to great rugby road trip yesterday after got to the World Cup,tri nations trophy,The Hillary Sheild,The Under 20 world cup,Women world cup,IRB sevens trophy and the Bledisloe cup in person forgot to bring my camera with me but still it was cool seeing the World cup up close.

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,3x8-10 117kg,123kg,125kg

Smith machine squats 3x8-10 140kg,145kg,150kg

Hack squats 3x8-10 160kg,165kg,173kg

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

I had a off day for my squats plus squat deapth was average oh well next week I am going have go at doing FST-7 squats.Question for guys What will be thinking when I have finshed doing FST-7 squats?

[nzmusclemonster]

Today was quads

Leg extenions 1x15 59kg,3x8-10 117kg,123kg,125kg

Smith machine squats 3x8-10 140kg,145kg,150kg

Hack squats 3x8-10 160kg,165kg,173kg

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

I had a off day for my squats plus squat deapth was average oh well next week I am going have go at doing FST-7 squats.Question for guys What will be thinking when I have finshed doing FST-7 squats?

No way.... that can't be true gym rat!

:pfft:

[Gym rat]

Today was Back

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

reverse puldowns 3x8-10 73kg,84kg,91

close grip cable rows 3x8-10 91kg,98kg,105kg

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

top dead lifts 3x8-10 145kg,160kg,180kg

straight arm pulldowns FST-7 7x10-12 110,120,130,140,150,160,170 pounds

Bought myself new charger for my camera from Harvey Norman to replace the charger for my camera which I miss placed at home .

[Gym rat]

Yesterday was modrate train for shoulders and hamstrings and unable to to train on Thursday because of having a flu bug or :puke: which I came down with on the early hours of Thursday morning.Today was arms

Ezy bar curls 3x10-12 43kg,45kg,48kg

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

Db conceration curls 3x10-12 17.5kg.20kg,22.5kg

Bicep cable curls FST-7x10-12 50kg,50kg,50kg,50kg,50kg,50kg,50kg

Triceps pushdown 3x10-12 95,99,101 pounds

Db donkey kickbacks 3x10-12 20kg's,22.5kg's,25kg's

Dips 3x10-12 bodyweight

Triceps overhead cable extenions FST-7 7x10-12 130,130,130,130,130,130,130 pounds

Found out today while I was on the ACDC website there will be new ACDC album coming out sometime this year sweet :rockout: :rockout: :rockout: not to sure when it will be coming out.

[James@...]

I think you need to eat more

[nzmusclemonster]

Today was Back

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

reverse puldowns 3x8-10 73kg,84kg,91

close grip cable rows 3x8-10 91kg,98kg,105kg

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

top dead lifts 3x8-10 145kg,160kg,180kg

straight arm pulldowns FST-7 7x10-12 110,120,130,140,150,160,170 pounds

Bought myself new charger for my camera from Harvey Norman to replace the charger for my camera which I miss placed at home .

Why do you do top deads and not full deadlifts?

[Daz69]

Today was Back

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

reverse puldowns 3x8-10 73kg,84kg,91

close grip cable rows 3x8-10 91kg,98kg,105kg

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

top dead lifts 3x8-10 145kg,160kg,180kg

straight arm pulldowns FST-7 7x10-12 110,120,130,140,150,160,170 pounds

Bought myself new charger for my camera from Harvey Norman to replace the charger for my camera which I miss placed at home .

Why do you do top deads and not full deadlifts?

I think he means rack-pulls...... :oops:

[Gym rat]

Today was chest and calfs also start of new programe

DB Incline press 1x15 25kg's,4x8-10 35kg's,37.5kg's,40kg's,40kg's

Seated chest press 4x8-10 114kg,116kg,118kg,120kg

Flat bench Flys 4x8-10 30kg's,32.5kg,35kg's,37kg's

Cable cross overs FST-7 7x8-10 180,180,180.180,180,180,180 pounds

Standing calf raise 4x8-10 255,270,285,300 pounds

Calf press 4x8-12 6PPs,7PPS,8PPS,9PPS

Seated calf raise 4x10-12 80kg,90kg,100kg,110kg

Had good train for chest and calfs also the gym was quite being Easter Monday stoped in JB HI,Fi after the gym to check out the new ACDC DVD that is out might buy it when I get paid next or buy when I go to Aucks in August.

[Gym rat]

Today was quads

Leg extenions 1x15 4x8-10 114kg,120kg,123kg,126kg

Leg press 4x8-10 6PPS,7PPS,8PPS,9PPS

DB Walking Lunges 4x8-10 30kg's,32.5kg's,35kg's,37kg

Hack Squats FST-7 7x20 120kg,120kg,120kg,120kg,120kg,120kg,120kg

Found out at work today a few of my co workers are leaving and moving up to Aucks and I thought I wish that was me as well and moving to Wellys so I can get out of borning Dunedin,Missed out on ACDC cushion that I was biding on Trade me for oh well next time around I hope.

[Gym rat]

Today was back

Chin ups 4x8-10 body weight

Close grip cable row 4x8-10 91kg,93kg,100kg,107kg PB

Bent over BB row 4x8-10 110kg,115kg,125kg,135kg

One arm DB row 4x8-10 50kg,52.5kg,55kg,60kg

Single arm Iso lateral row 4x8-10 61kg,65kg,68kg,75kg

When I was finshing work for the day I started to get bad DOMS in my quads I thought when I got home I might need to bust out the zimmer frame or the Leg calippers :shifty: :pfft: which would come in handy right about now

[Gym rat]

Today I trained shoulders and hamstrings

DB shoulder press1x15 17.5kg's,4x8-10 20kg's,22.5kg's,25kg's,27.5kg's

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

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

Rear delt flys FST-7 7x8-10 100,100,100,100,100,100,100 pounds

Lying leg curls 4x8-10 59kg,62kg,69kg,73kg

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

Seated leg curls FST-7 7x10-12 66kg,66kg,66kg,66kg,66kg,66kg,66kg

Was planing on doing single arm cable lateral raise FST but the cable cross over was being used hopefuly next week it will be free I hope.Looking forward to doing four sets for when I doing biceps and triceps plus it has been a while since I have done four sets for biceps and triceps.

[Gym rat]

Today I trained arms

Ezy bar curls 4x8-10 43kg,45kg,48kg,52kg PB

Db preacher curl 4x8-10 20kg,22.5kg,25kg,25kg

Over head cable curls 4x8-10 90.100,120,140

Tricpes push down 4x8-10 95,97,100,110 pounds

One arm cable push down 4x8-10 30,35,40,45 pounds

Dips 4x8-10 body weight

Before I trained I watched a vid of Phil Heath training arms 11 days out from last years Olympia on youtube which was very movating before I trained.Rapt about doing a 52kg ezy bar curls which beat my preavious PB of 48kg.

[Gym rat]

Today was chest and calfs

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

Seated chest press 4x8-10 114kg,117kg,120kg,123kg

Flat bench Fly's 4x8-10 30kg's,32.5kg's,35kg's,37.5kg's

Cable cross overs FST-7 7x8-10 180,180,180,180,180,180,180 pounds

Standing Calf raise 4x8-10 255.275,300,309 pounds

Calf press 4x10-12 6PPS,7PPS,8PPS,9,PPS

Seated calf raise 4x10-12 80kg,90kg,95kg,105kg

I had a epic cheat meal at work on Friday for my afternoon tea which was a double chocolate cake with bits of chochlate both my bosses were surprised to see me eat something sweet it was very nice.

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,4x8-10 114kg,120kg,123kg,126kg

Leg press 4x8-10 6PPs,7PPs,8PPs,9PPs

Db walking lunges 4x8-10 32,5kg's,35kg's,37.5kg's,40kg's

Hack squats FST-7 7x20 125kg,125kg,125kg,125kg,125kg,125kg,125kg

At beging of next month I will be starting a new five day split which will be

Monday quads,Tuseday chest and calfs,Wednesday back,Thursday Shoulders,hamstrings Friday arms in the mean I am going to carry on with my currnet split until May rolls around which isn't to far away.

[Gym rat]

Today was back

Chin ups 4x8-10 body weight

Close grip cable row 4x8-10 91kg,93kg,98kg,107kg

Bent over BB row 4x8-10 115kg,125kg,130kg,135kg

One arm DB row 4x8-10 50kg,52.5kg,55kg,60kg

Single arm ISO lateral row 4x8-10 65kg,68kg,70kg,78kg

Before I went out the door this morning I thought f*ck it I am going to start my new five day split on the 30 th instead which isnt to far away/

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,4x8-10 58kg,60kg,63kg,68kg

Db lateral raise 4x8-10 15kg's,17.5kg's,20kg's,22.5kg's

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

Single arm cable lateral raise FST-7 7x10 40,40,40,40,40,40,40 pounds

lying hamstring curls 4x8-10 59kg,62kg,69kg,75kg

Stiff legged deadlifts with DB's 4x8-10 42.5kg's,45kg's,47.5kg's,52.5kg's

Seated leg curls FST-7 7x10 73kg,73kg,73kg,73kg,73kg,73kg,73kg

When I arrived at the gym and notice in my bag that I lost my log book thought oh well plus I know what I was I training today which was shoulders and hamstrings.Thinking of going to see Battleships on Saturday and from what I make of the ads for it from what I have seen on TV it looks wicked.