gym rat 3 good looking film star powerhouse

[Gym rat]

Arms today

Ez bar curls 3x10-12 48kg,51kg,55kg

Seated DB curls 3x10-12 27.5kg's,30kg's,32.5kg's

Over head cable curls 3x10-12 100,120,140 pounds

DB hammer curls FST-7 7x10-12 40kg's,40kg's,40kg's,40kg's,40kg's,40kg's,40kg's

Triceps pushdown 3x10-12 95,101,110 pounds

Ezy bar skull crushers 3x10-12 48kg,51kg,55kg

Dip 3x12 body weight

Db donkey kick backs FST-7 7x10-12 25kg's,25kg's,25kg's,25kg's,25kg's,25kg's,25kg's,25kg's

Started to think of a new pressing movement to replace smith machine shoulder press thinking of doing but not to sure at the this stage something to think about during the weekend.

[Gym rat]

Quads Today

Leg extenions 1x20 66kg,3x10-12 120kg,123kg,126kg

Smith machine squats 3x10-12 140kg,150kg,160kg

DB walking lunges 3x10-12 40kg's,42.5kg's,45kg's

Leg press FST-7 7x10-12 9PPS,9PPS,9PPS,9PPS,9PPS,9PPS,9PPS,9PPS

I had good train quad train and when I was done doing walking lunges my leg nearly give out on me I thought I wish I had zimmer frame on stand bye :shifty: :pfft: .Started to look at the average cost of flats in Wellys if I do get that job at Habit Health and fitness on Willis St and one that I can afford and I hope I do get that job soon :pray: so I can get out of boring Dunedin.

[Gym rat]

Today was chest and calfs

DB incline press 1x15 25kg's,3x10-12 40kg's,42.5kg's,45kg's

Flat bench fly's 3x10-12 32.5kg's,35kg's,40kg's

Flat DB bench press 3x10-12 45kg's,47.5kg's,50kg's

Cable cross overs FST-7 7x10-12 160,160,160,160,160,160,160,160 or 80 pounds each side

Calf press 3x10-12 7PPS,8PPS,9PPS

Seated calf raise 3x10-12 80kg,90kg,110kg

While I was training chest before hitting calfs I came up with a new phrase which is time to go war baby :twisted: and I good train and bring on back on Wednesday

[Gym rat]

Back today

Chin ups 3x10-12 Body weight

Lat pull down 3x10-12 77kg,80kg,86kg

Bent over BB row 3x10-12 120kg,130kg,135kg

One arm DB row 3x10-12 52.5kg,55kg,60kg

Back extenions 3x10-12

Straight arm pulldowns FST-7 7x10-12 150,150,150,150,150,150,150 pounds

I was planing on doing close grip cable row but it was being use and thought about doing another row excerise before moving on to straight arm pull down for FST-7 instead I opted for back extenions instead.

[Gym rat]

Shoulders and hamstrings today

Rotary shoulder press 1x15 40kg,3x10-12 66kg,73kg,76kg

DB lateral raise 3x10-12 17.5kg's,20kg's,22.5kg's

Super set

DB shrugs 3x10-12 55kg's,60kg's,65kg's

Rear delt flys 90,100,113 pounds

DB front raise FST-7 7x10-12 25kg's,25kg's,25kg's,25kg's,25kg's,25kg's,25kg's

Lying hamstring curls 3x10-12 66kg,73kg,80kg

Seated leg curls 3x10-12 86kg,93kg,100kg

Standing leg curls FST-7 7x10-12 100,100,100,100,100,100,100

I got a few strange looks from other members when I was leaving the gym plus I looked like some old dude who lost there walking stick.

[Gym rat]

Arms today

Ezy bar curls 3x10-12 48kg,51kg,55kg

Seated alternating DB curls 3x10-12 27.5kg's,30kg's,32.5kg's

Over head cable curls 100,120,140 pounds

DB hammer curls FST-7 7x10-12 40kg's,40kg's,40kg's,40kg's,40kg's,40kg's,40kg's

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

Dips 3x10-12 body weight

Over head cable extenions 3x10-12 120,130,140 pounds

DB Donkey kickbacks FST 7x10 25kg's,25kg's,25kg's,25kg's,25kg's,25kg's,25kg's

I had good train today bought myself a new bum bag after work since the one that I had was starting to fall apart on me.In other I had a blinder on trade me last night got four DVD's in a four hour time frame.

[Gym rat]

Quads today

Leg press 1x15 5PP,3x10-12 7PPS,8PPS,9PPS

Smith machine squats 3x10-12 140kg,150kg,160kg

Hack squats 3x10-12 160kg,165kg,180kg

Single leg extenions FST-7 7x10-12 39kg,39kg,39kg,39kg,39kg,39kg,39kg

My quads were full of blood when I was done training plus riding my was bit a of a mission when biking up Dowling St which my gym is on.I was thinking I might need to bust out the mobilty scooter just like the one in the Lotto add :pfft:

[Gym rat]

Yesterday was Chest and calfs

DB incline press 1x15 25kg's,3x10-12 40kg's,42.5kg's,45kg's

Flat DB bench press 3x10-12 45kg's,47.5kg's,50kg's

Pec Deck 3x10-12 66kg,73kg,80kg

Seated chest press FST-7 7x10-12 120kg,120kg,120kg,120kg,120kg,120kg,120kg

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

Seated calf raise 3x10-12 80kg,90kg,100kg

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

Today back

Chin ups 3x10-12 body weight

Reverse pulldowns 3x10-12 77kg,84kg,91kg

Bent over BB row 3x10-12 120kg,130kg,135kg

One arm DB row 3x10-12 52.5kg,55kg,60kg

Close grip cable row 3x10-12 98kg,105kg,112

Straight arm pulldown with straight bar FST-7 150,150,150,150,150,150,150 pounds

Training was good and for today as well one of Versa grips are starting fall apart hopefuly they will last until I go to Aucks next Wednesday when I buy a new set.

[Gym rat]

Shoulders hamstrings today

Standing DB shoulder press 3x10-12 20kg's,22.5kg's,25kg's

Db front raise 3x10-12 20kg's,22.5kg's,25kg's

Rear delt flys 3x10-12 90,100,113 pounds

Single arm cable lateral FST-7 7x10-12 45,45,45,45,45,45,45 pounds

Reverse hamstring extenions 3x10-12

Lying hamstring curls 3x10-12 66kg,73kg,80kg

Standing leg curls FST-7 7x10-12 100,100,100,100,100,100,100 pounds

Looking forward to watching day one of the power lifting nats on Friday

[Gym rat]

Arms today

Ezy bar curls 3x10-12 48kg,51kg,55kg

Seated alternating DB curls 3x10-12 27.5kg's,30kg's,32.5kg's

DB hammer curls 3x10-12 35kg's,37.5kg's,40kg's

Overhead cable curls FST-7 7x10-12 140,140,140,140140,140,140 or 70 pounds each side

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

Overhead tricep cable extenions 3x10-12 130,140,150 pounds

DB tricep kickbacks 3x10-12 22.5kg,25kg,27.5kg

Dips with feet on bench FST-7 7x10-12 body weight

Ran into Drizzt and MT in town it was nice to see them looking forward to watching day one of the power lifting nats also I will be taking lots of pics as well.

[Gym rat]

Quads today

Smith machine squats 1x15 3x10-12 140kg,150kg,160kg

Hack squats 3x10-12 160kg,170kg,180kg

Db lunges 3x10-12 35kg's,42.5kg's,45kg's

Single leg extenions FST-7 7x10-12 39kg,39kg,39kg,39kg,39kg,39kg,39kg

I had a great time at the power lifting nats during the weekend it was nice to catch up with Mt,Drizzt Old bull also it was nice to meet Viking Power,Phedder Jono and Hayden as well.Saw Cathy Mullen on Sunday at day three when the heavy weights were on didn't get to meet her but the size of her amazed me she is massive.I had back to back cheat meals twice which was Burger King double whopper meal deal.Good food at the venue as well got checked out by a hottie from the cafe at the venue which made me feel a bit :shifty:.I forgot to mention I also got to meet a few other boys from the house Costas and Traps

[M.T]

Bro she was all "is that the gymrat"

MT be like "you better recognise"

[Viking Power]

Quads today

Smith machine squats 1x15 3x10-12 140kg,150kg,160kg

Hack squats 3x10-12 160kg,170kg,180kg

Db lunges 3x10-12 35kg's,42.5kg's,45kg's

Single leg extenions FST-7 7x10-12 39kg,39kg,39kg,39kg,39kg,39kg,39kg

I had a great time at the power lifting nats during the weekend it was nice to catch up with Mt,Drizzt Old bull also it was nice to meet Viking Power,Phedder Jono and Hayden as well.Saw Cathy Mullen on Sunday at day three when the heavy weights were on didn't get to meet her but the size of her amazed me she is massive.I had back to back cheat meals twice which was Burger King double whopper meal deal.Good food at the venue as well got checked out by a hottie from the cafe at the venue which made me feel a bit :shifty:.I forgot to mention I also got to meet a few other boys from the house Costas and Traps

Great to meet ya GR.... good onya for coming down keep training hard until next time bud stay the strongest champ 8)

VP

[Gym rat]

Still training and going to war gym rat style been having a good time hear in Aucks since I arrived in Auckland.I thought that was a bit sad when I found yesterday Victora Park market is being turned into a mall .Bought myself zimmer frame off trade me which is 56 cm high and 22 cm wide plus it will come in very handy when I have major DOMS in my quads.

[Gym rat]

Manged to score a ticket for the show at the last minute thank god after I turned up the venue for the show nice and early got to meet Soundsgood and Human Performen .Did get meet Android but hopefuly next time around caught with Grant and Ses after the show it was nice to see them also caught with Terry Hills as well .Before I went to the show walked up Mt Hobson for the first time in 25 years plus also had a nice cheat meal for breakfast which was hot cakes,hashbrown,hot chochlate and blueberry muffan from McDonalds.Also I caught up with Big Garth as well.Yesterday when I was at Les Mills Aucks I saw Sonny Bill Willams which I thought was very cool.

[soundsgood]

It was great catching up today Gymrat. My missus was like wow you look a lot bigger in real life compared to in your movies, especially your legs :oops: :shifty:

I hope you enjoy the rest of your time in Auckland, are you coming back up for the nationals?

[Gym rat]

It was great catching up today Gymrat. My missus was like wow you look a lot bigger in real life compared to in your movies, especially your legs :oops: :shifty:

I hope you enjoy the rest of your time in Auckland, are you coming back up for the nationals?

I would love to come back to Aucks for Nats but the only problem to that would be is getting cheap flight and time off work as well and image that there would be no cheap flights.It was nice to meet your missus bro cheers bro.I forgot to mention I was standing near Lisa Bailey during the break at the show didnt get to me but still it was cool seeing her also Steve Ortan's brother Kangan Ortaon he is one big boy :shock:

[Hitro]

Gym rat sighting in Devo this morning.

Good looking film star powerhouse indeed. It's all true.

It wasn't the hurricanes jacket or the signature bumbag that made him stand out, nor the :shifty: look on his face but immediately I could just tell it was gym rat, a man showing the benefits of his hard work and FST-7 training.

Dissapointed no zimmer frame though....

[HumanPerformance]

Hey nice to finally meet you yesterday buddy, keep training hard and if you need any training advice just send me a PM.

[Daz69]

Good to finally meet you Gym-Rat..... Glad you liked my girlfriends pair of trophy's...... :grin:

[Gym rat]

Checked out Just work out when I was in Devenport yesterday and thought that small gym.Since I have been in Aucks I have been checking the look from thousands of hot chicks when I have been walking along Queen St which has made me feel a bit :shifty: .I have seen a few old dudes with there zimmer frame including one old dude in Britomart with his zimmer frame planning on taking a photo of the old dude with his zimmer frame but missed out.

[Hitro]

Did you train at JWO gymrat or just go for a look?

I havent been to Devo one but heard its a bit small. Usually train at the takapuna or forrest hill one

[Gym rat]

Did you train at JWO gymrat or just go for a look?

I havent been to Devo one but heard its a bit small. Usually train at the takapuna or forrest hill one

I just went for a look.When I was in there having a look I thought I would hate to image what that gym must be like on a Monday night or at peak hour like after work.Which part of Devo did you see me in Hitro?

[Hitro]

On the main road about 11am.

Would have said howsit but wife gets :x when I always talk to randoms.

[Gym rat]

Back today

Chin ups 3x10-12

Reverse pulldowns 3x10-12 70kg,77kg,84kg

Bent over BB row 3x10-12 120kg,130kg,135kg

Close grip cable row 3x10-12 91kg,98kg,105kg

Back extenions 3x10-12

Straight arm pulldowns FST-7 7x10-12 110,110,110,110,110,110,110 pounds

When I was in Auckland I got checked out by a French chick from Greenpeace while I was talking to her on Queen St which made me feel a bit :shifty: