gym rat 3 good looking film star powerhouse

[Gym rat]

Shoulders and hamstrings today

Iso front miltary press 1x15 40kg,3x10-12 65kg,68kg,76kg

Alternating DB front raises 3x10-12 20kg's,22.5kg's,25kg's

Rear delt flys 3x10-12 80,90,113 pounds

Single arm cable lateral raise FST-7 7x10-12 40,40,40,40,40,40,40 pounds

Lying hamstring curls 3x10-12 59kg,66kg,76kg

Reverse hamstring curls 3x10-12 bodyweight

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

Yesterday I stopped by Supplement and asked about when the tickets go on Sale for the NABBA South Island show and they told me at this stage there will be door sales but they might selling tickets when it get closer to the show plus I will be able to attend two shows this havent done that since 2007 when I attened the NZFBB Auckland champs and the 2007 NABBA South Island champs in Christchurch.

[greemah]

gym rat got any training vids? real training though not the movies

[Gym rat]

Arms today

Ezy bar curls 3x10-12 45kg,49kg,55kg

Seated alternating db curls 3x10-12 25kg's,30kg's,32.5kg's

Alternating 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.

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

Triceps overhead cable extenions 3x10-12 120,140,150 pounds

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

Dips with feet on bench FST-7 body weight

I had to spend half an hour fix the chain on bike because it was jamed up :evil: manged to get it fix then I rushed off to the gym to smash arms.Got my ticket booked for the NABBA South islands in three weeks time

gym rat got any training vids? real training though not the movies

No I havent Greemah but that's a good idea I will have to look into that.

[Gym rat]

Quads today

Smith machine squats 1x15 70kg,3x10-12 140kg,150kg,160kg

Leg press 3x10-12 6PPS,7PPS,9PPS

Hack squats 3x10-12 160kg,170kg,175kg

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

I got a ticket booked for the NABBA South island show all I have to is make payment for the my ticket into Suize Patricks bank account and I will be doing that on Thursday.Got myself a new digtal camera during the weekend after I discovered the screen on my camera was broken.

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x10-12 80kg,88kg,94kg

BB bench press 3x10-12 100kg,105kg,110kg

Peck deck 3x10-12 59kg,66kg,73kg

Cable cross overs FST-7 7x10-12 140,140,140,140,140,140,140,140 pounds

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

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

Calf press 3x10-12 FST-7 7x10-12 7PPS,7,PPS,7,PPS,7PPS,7PPS,7PPS,7PPS

manged smash out ten good reps on bench with 110 and with out the use of creatine as well plus I got some random dude to spot me while I was benching At some there will be a photo of my zimmer frame coming plus it took me about half a hour to build plus it was a brain game which give my mind a good workout.

[Gym rat]

Back today

Chin ups 3x10-12 body weight

Reverse pulldowns 2x10-12 73kg,80kg,86kg

Bent over BB row 3x10-12 120kg,130kg,138kg

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

Back extenions 3x10-12

Close grip cable row FST-7 7x10-12 84kg,84kg,84kg,84kg,84kg,84kg,84kg

I had a good train today and looking forward to paying for my ticket for the NABBA SOUTH ISLAND show tomorow which I will be going that after I smash delts and hamstrings

[Gym rat]

Delts and hamstrings today

Hammer shoulder press 1x15 40kg,3x10-12 70kg,75kg,80kg

Alternating DB front raises 20kg's,22.5kg's,25kg's

Reverse Pec deck 3x10-12 80,100,113

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

Reverse hamstring curls 3x10-12 body weight

Lying leg curls 3x10-12 66kg,73kg,79kg

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

I got given a 60 cap jar of Rip freak by one of the trainers at my gym when I was leaving the gym which made me think I am a walking supplement stack with my Super quad which I bought before I went up to Aucks,Flax seed,men's mulit,4 pound tub of Muscle Milk which bought from supplements NZ from the Henderson shop,tub Gaspair creatine from NZ Muscle on Queen St and from Moe before I flew back 120 cap jar of HMB made by pro fight.With NABBA South island show coming up I hope to score some samples of difffent various supps :pray:

[Gym rat]

Friday was arms

Ezy bar curls 3x10-12 45kg,48kg,55kg

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

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

Overhead cable curls FSt-7 7x10-12 70,70,70,70,70,70,70 or 140 pounds for the seven working sets with 30 seconds between sets

Tricep overhead cable extenions 3x10-12 130,140,150 pounds

Triceps pushdown 3x10-12 95,99,110 pounds

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

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

Got my tickets in the mail yesterday for the NABBA South island which is next Saturday hopefully there be good numbers just like last years show.

[Gym rat]

Quads today

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

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

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

DB walking lunges 3x10-12 35kg's,40kg's,45kg's

Single leg extenions FST-7 7x10-12 42kg,42kg,42kg,42kg,42kg,42kg,42kg

When I got up this morning I deciaded to go back on creatine a week early instead of next Monday.I good quad train today maybe later on I might need to use my zimmer frame when I get home from work :shifty: :pfft:

[Gym rat]

Yesterday was chest and calfs wont bother to post up what I did for chest only did three excerise for chest forgot to do a fourth excerise for chest :doh: overall still had a good chest and calfs train.Today back

Chin up's 3x10-12 body weight

Rack pulls 3x10-12 140kg,160kg,180kg

Bent over BB row 3x10-12 120kg,130kg,137kg

Single arm ISO lateral row 3x10-12 60kg,70kg,78kg

Close grip cable row 3x10-12 93kg,98kg,105kg

Straight arm pulldowns FST-7 7x10-12 120,120,120,120,120,120,120 pounds

Got a good pump in my upper back which lasted for a couple of hours and stoked about last night with Wellington beating Hawkes Bay 30-15 also puts Wellington at the top of the table in the ITM cup

[Gym rat]

Yesterday was shoulders and hamstrings

Hammer shoulder press 1x15 3x10-12 70kg,75kg,80kg PB

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

reverse pec deck 3x10-12 80,103,113 pounds

single arm cable lateral raise FST -7 7x10-12 45,45,45,45,45,45,45 pounds

reverse hamstring curls 3x10-12 body weight

stiff legged deadlifts with DB's 3x10-12 45kg's,47.5kg's,50kg's

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

happy about smashing out ten good reps for a 80kg hammer shoulder press plus I let out a few good grunts or going to war gym rat style. :twisted:.Will be starting up a new program on Monday not to sure what I am going to have it something to think about.

[Gym rat]

Arms today

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

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

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

Over head cable curls FST-7 7x10-12 120,120,120,120,120,120,120 pounds

Tricep pushdown 3x10-12 95,99,110 pounds

Triceps overhead cable extenions 3x10-12 140,150,160 pounds

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

Dips with feet on bench fst-7 7x10-12

Had a good train today just about finshed watching this years wrestlemaina on DVD which I bought while I was in Aucks

[Gym rat]

Quads today

Leg press 1x15 6PPS,3x10-12 7PPS,8PPS,9PPS

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

Smith machine squats 3x10-12 145kg,160kg,170kg

DB walking lunges 3x10-12 40kg's,45kg's,47.5kg's

Single leg extensions FST-7 7x10-12 45kg,45kg,kg,45kg,45kg,45kg,45kg,45kg

Made my new program up when I got home from work was going to make up my new program during the weekend but to busy doing other things.Started watching my Ronnie DVD that I bought when i was in Aucks.

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x10-12 85kg,88kg,95kg

BB bench press 3x10-12 100,110,115kgPB

Flat bench fly's 3x10-12 32.5kg's,35kg's,37.5kg's,

Cable cross overs FST-7 7x10-12 140,140,140,140,140,140140 pounds

Standing calf raise 3x12 270,290,300 pounds

seated calf raise 3x12 80kg,100kg,110kg

Calf press Fst- 7 7x12 6pps for the seven sets

rapt about benching 115 for ten good full reps and at work today I had to put up with boring 80's music plus I was feeling temped to put my Ipod so I would not have to put up with that boring crap

[GreekAdonis]

rapt about benching 115 for ten good full reps

Might have to video that. Zimmer frame photo at Gym rats request.

[Gym rat]

Back today

Chin up's 3x10-12 body weight

Rack pulls 3x10-12 150kg,170kg,180kg

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

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

Single arm ISO Lateral row 3x10-12 65kg,75kg,78kg

Straight arm pulldown FST-7 x10-12 120,120,120,120,120,120,120 pounds

I had good back after words I caught up with a person who works at my spent about five minutes chatting including the show on Saturday.Hope to pick up some figure girls at the show or get my photo taken with them :shifty: .

[Gym rat]

Shoulders and hamstrings

Hammer shoulder press 1x15 50kg.3x10-12 70kg,75kg,83kg

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

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

Reverse Pec deck FST-7 7x10-12 80,80,80,80,80,80,80 pounds

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

Stiff legged deadlifts with DB's 3x10-12 50kg's,52.5kg's,55kg

Reverse hamstring curls FST-7 7x10-12 body weight

Stoked about getting two PB's this week for bench and hammer shoulder press.Got myself two DVD's off trade me early this week which are Guy thing and she is out of my league and they will be coming down from Wellys.

[Gym rat]

Quads today

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

Smith machine squats 3x10-12 145kg,150kg,165kg

Hack squats 3x10-12 160kg,170kg,175kg

Smith machine lunges 3x10-12 80kg,100kg,110kg

Single leg extenions FST-7 7x10-12 45kg,45kg,45kg,45kg,45kg,45kg,45kg

The gym was very busy with All Blacks at my gym saw everyone expect for Richie and Conrad and I had a good quad train.I thought when I was done training I be best to go the gym early before things get very busy plus I will be doing that for the rest of the week while the AB's are in town.Highlight for when I trained arms on Friday was my gym has got new DB's which are very nice and flash.

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x10-12 88kg,95kg,98kg

BB bench press 3x10-12 110kg,113kg,115kg

Flat bench flys 3x10-12 30kg's,34kg's,40kg's

Cable cross overs FST-7 80 pounds per side for the seven working sets

Standing calf raise 3x10-12 270,290.300 pounds

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

Calf press FST 7x10-12.6PPS,6PPS,6PPS,6PPS,6PPS,6PPS,6pps

Found out what time the ALL Blacks will be in on Thursday at my gym which is 10 am so that will mean for me on Thursday I will have to go the gym nice and early on Thursday .When I was biking to work I notice that Nandos has opened up in Dunedin which is good news for me.When I did see people inside I thought thank you and sweet \:D/ \:D/ \:D/

[Ninja]

Which gym do you workout at in dunedin?

[Gym rat]

Which gym do you workout at in dunedin?

I train at Les Mills which is the home of Gym Rat baby

[Gym rat]

Back today

Chin up 3x10-12

Rack pulls 3x10-12 160kg,170kg,180kg

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

One arm DB row 3x10-12 54kg,56kg,60kg

Single arm ISO lateral row 3x10-12 65kg,70kg,78kg

Straight arm pulldown FST-7 7x10-12 120,120,120,120,120,120,120 pounds

Training was average today because of having a shit sleep plus I get a text from 2 degrees at 12:44am reminding me to renew my 19 dollar combo in two weeks by the time I get home from work I am feeling :madman: :-x

[justhell]

It sucks when vodafone text at midnight reminding ya that its time to renew bestmates ect.... :evil: nothing worse than a broken sleep and ya cant ger back to sleep cause ya so mad.

Good work on rackpulls gymrat,keep it up man.

8)

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 1x15 50kg,3x10-12 70kg,75kg,83kg

DB lateral raise 3x10-12 20kg's,24kg,26kg

DB front raise 3x10-12 20kg,24kg,26kg

Reverse Pec deck FST-7 7x10-12 80,80,80,80,80,80,80,80 pounds

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

Stiff legged deadlifts 3x10-12 110kg,120kg,130kg

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

Went to the gym early today before the All Blacks came had a good train but left my head phones for my Ipod at home :doh: .For hammer shoulder press did a combo of wide and close to get a good pump in my delts.Started to getting my problem with 2degrees sorted out and one of there reps was sorry to hear that hopeful this issue will be sorted out soon and the person at 2 degrees sent me that text what got at 12:44am get's fired or :jail: .Cheers Justhell

[Gym rat]

Arms today

Bicep cable curls 3x10-12 130,140,150 pounds

Standing DB curls 3x10-12 28kg's,30kg's,32kg's

Over head cable curls 3x10-12 50pps,60pps,70pps in 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 95.99.110 pounds

Dips 3x12 body weight

DB tricep kickbacks 3x10-12 24kg,26kg,28kg

Tricep overhead cable extenions FST-7 7x10-12 150,150,150,150,150,150,150 pounds

Went to the gym early so I could wait inline inside Champions of the world to get autographs from Andrew Hore ,Adam Thompson and Wyatt Crockett also the same from the Telecom shop as well got Tony Woodcock autograpgh also got my photo taken with Piri Weepu which will be on the back in black website later on not to sure that will be.