gym rat 3 good looking film star powerhouse

[Gym rat]

Quads today

Leg press 1x20 5PPS,3x10-12 7PPS,8PPS,9PPS

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

Smith machine squats 145kg,160kg,165kg

DB walking lunges 3x10-12 40kg's,44kg's,50kg's

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

I had a good train today and thought use 48kg's, dumbbells for the last set of walking lunges I thought nah will use the 50's instead :twisted: and manged to get ten good reps out.When I got home from work .I try on my new hoodie that I got off trade me it was a men's large but it was to small for me I thought note to self next time get a XL hoodie of trade me instead.

[Gym rat]

Yesterday was chest and calfs

BB incline press 1x15 60kg,3x10-12 90kg,95kg,98kg

BB bench press 3x10-12 110kg,115kg,118kg

Flat bench flys 3x10-12 32kg's,34kg,40kg's

Cable cross over's FST-7 7x10-12 80 pps for the seven working sets of FST-7

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

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

Calf press 6pps,6pps,6pps,6pps,6pps,6pps,6pps

Got some random dude to spot when bb incline bench press and the same for bb bench press stoked about bench 118kg, for ten reps when I left the gym I 118kg, hell yeah and sweet.Went to Nandos for the first time in Dunedin with my old man and I had to give my old some pointers because it was my old man first time having Nandos.

[tomsammce]

Ratty I see its your birthday today.

We havnt always seen eye to eye but nonetheless i hope you have a good day.

So 36 eh... Where to from here ratty? Any plans to get up on stage?

[justhell]

Happy Birthday Gymrat

Have a good one man,Cheat day for sure!

:dancing:

[drizzt]

Happy birthday mate, have a good one 8)

[M.T]

Happy Birthday GR \:D/

[Gym rat]

Back today

Chin up's 3x10-12

Rack pulls 3x10-12 160kg,170kg,183kg

Bent over BB row 3x10-12 125kg,135kg,138kg

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

Single arm Iso lateral 3x10-12 70kg,75kg,80kg

Straight arm pulldown FST-7 7x10-12 90,90,90,90,90,90,90 pounds

News about my birthday spreed around work and few of my co workers said happy birthday.Last night I wast watching a video of when Cathy Mullen competed at the NABBA worlds in 2000 on Youtube it was amazing to watch also very inspering as well.Hopefully this will be my year that I can afford to competed in saying that first I have to be working more hours :pray: .Planing on having a big bowl of custard or ice cream since I am going have Nandos for tea my half chicken with chips.Thanks guys for your birthday wishes.

[tomsammce]

How much money you need to compete ratty?

[AgentOrange]

How much money you need to compete ratty?

Why don't you sponsor him tomiice bibby

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 1x15 50kg,3x10-12 75kg,78kg,83kg

Db Lateral raise 3x10-12 24kg,26kg,28kg

DB front raises 3x10-12 24kg,26kg,28kg

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

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

BB stiff legged deadlifts 3x10-12 110kg,120kg,130kg

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

Had a good day yesterday and I chips with my half chicken from Nandos for dessert was 600ml of custard with ice cream which was bloody nice plus I had some gas while I was training this morning and thought nothing like a nice protein fart in the gym :pfft:

[Gym rat]

Arms today

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

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

Db conceration curls 3x10-12 22kg,24kg,26kg

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 97,101,110 pounds

Dips 3x10-12 bodyweight

DB triceps kickback 3x10-12 22kg,24kg,26kg

Overhead cable extenions FST-7 7x10-12

I had good train today and I had to a few things before going work like making payments for Ice t power which I got off trade me last night which will be coming down from CHCh

[Gym rat]

Quads today

Leg press 1x20 5pps,3x10-12 7pps,8pps,10pps

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

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

DB walking lunges 3x10-12 46kg,48kg,50kg

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

I had good train today had to rush home from the gym after I forgot to put my work t shirt in bag :doh: plus I had to make payments for items that I got off trade me during the weekend.

[Gym rat]

Havent been loging in training for the rest of the week but still training hard or going to war gym rat style :twisted: .Training has been good.When I was doing rack pulls on Wednesday one of the phyiso comment to that I have good form and poster when doing rack pulls.Found out in a email from my gym that there will be a bodybuilding talk on the 29th of October thinking of going but first I am going to find out more about it.

[AgentOrange]

GR, when do you plan to do your first comp?

[tomsammce]

How much money u need to do a comp u think bibby?

[Gym rat]

Yesterday was quads

Leg press 1x20 5pps,3x10-12 7pps,8pps,9pps

Smith machine squats 3x10-12 145kg,155kg,165kg

DB walking lunges 3x10-12 40kg's,44kg's,50kg's

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

Training was average yesterday with my body clock getting used to the clocks going forward one hour.Monday I will be taking break from doing smith machine squats and stick with doing four excercise for quads.Today Chest and calfs

BB incline press 3x10-12 90kg,95kg,100kg PB

BB bench press 3x10-12 110kg,115kg,120kg

Flat bench flys 3x10-12 34kg's,36kg's,40kg's

Cable cross overs FST-7 7x10-12 80pps for the seven working sets

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

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

Calf press FST-7 7x10-12 6pps,6pps,6pps,6pps,6pps,6pps,6pps

Stoked about benching 120kg for ten reps spotted and last night got myself a copy of Rocky on DVD off trade me last and WWE elimination chamber 2010 looking forward to watching that when I pay for it on Thursday.

[Gym rat]

Back today

Chin up's 3x10-12

Rack pulls 3x10-12 150kg,170kg,185kg

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

One arm DB row 3x10-12 52kg,56kg,60kg

Single arm Iso Lateral row 3x10-12 70kg,75kg,80kg

Straight arm Pulldown FST-7 7x10-12 90,90,90,90,90,90,90 pounds

I had good train today with good instenty as well expect for my Ipod going flat on towards the end of my workout :doh: .I had to stop off at petrol station to put my rain gear when I was biking to the gym and got caught out in shower when I was biking to the gym plus biking into a strong wind as well which was slow going as well.

[AgentOrange]

Gymrat you must have 1000's of DVDs by now!

[Gym rat]

Yesterday was shoulders hamstrings

Hammer shoulder press 1x15 50kg,3x10-12 75kg,78kg,83kg

Db lateral raise 3x10-12 22kg's,24kg's,26kg's

DB front raise 3x10-12 24kg's,26kg's,28kg's

Rear delt flys FST-7 7x10-12 80,80,80,80,80,80,80 pounds

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

Stiff legged deadlifts 3x10-12 120kg,125kg,130kg

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

I had good train yesterday plus my delts were nice pumped plus it was bit of a mission trying to get my tank top off afterwords.I had to do a few things going to work like making payments for three DVD's that I got off trade me also buying more flaxseed plus my tuna as well.

[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 or pounds per side

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

tricpe push down 3x10-12 97,99,101 pounds

Dips 3x12 body weight

DB kickbacks 3x10-12 24kg's,26kg's,28kg's

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

Went to the gym early because I had to work at 11 since the gym that I work was getting new bikes which are very flash and we got them ship down from Aucks.

[Gym rat]

Quads today

Leg extenions 1x15 66kg,3x10-12 114kg,120kg,125kg

Smith machine squats 3x10-12 140kg,150kg,165kg

Leg press 3x10-12 7pps,8pps,10pps

Db walking lunges 3x10-12 40kg's,42kg's,50kg's

Hack squats FST-7 7x10-12 130kg,130kg,130kg,130kg,130kg,130kg,130kg

Ran into a former co worker of mine at the gym this morning and bref chat before hitting quads hard.After seeing the photos from the NABBA WFF nats on go figure it got me fired up.Looking forward to going to work shortly so I can give all my co workers huge stick about Welligton giving Otago a good ass kicking on Saturday 49 to 22 \:D/ \:D/ .

[Gym rat]

Chest and calfs today

BB incline press 1x15 60kg,3x10-12 95kg,98kg,100kg

Flat bb bench press 3x10-12 110kg,115kg,120kg

Flat bench flys 3x10-12 32kg's,34kg's,40kg

Cable cross overs FST 7x10-12 80 pounds per side for the seven working sets

Standing calf raise 3x10-12 270,290 300 pounds

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

Standing calf rase FST-7 7x20 180 pounds for the seven working sets

Had a good train was planing on doing calf press for FST-7 but the same chick who went all ape crap at me in Feb I thought I will do a high rep FST-7 for standing calf raise instead plus I got a good pump which got my calfs burning.

[Gym rat]

Yesterday was back

Chin up's 3x10-12 body weight

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

Rack pulls 3x10-12 160kg,170kg,183kg

Bent over BB row 3x10-12 120kg,125kg,135kg

Single arm iso lateral row 3x10-12 70kg,75kg,80kg

Straight arm pulldown FST 7x10-12 140 pounds for the seven working sets

Had great back train yesterday smashed 12 reps when I was doing single arm iso lateral row with 4PPS on the last set plus there was lot grunting or Going to war Gym Rat style :twisted: .Stopped by Supplement me afterwords to see if they had and Super quad in stock had look at the other types of whey what they which out of my price so I will have to wait until Wednesday when they get more in stock.I had shit house day at work yesterday thanks to some dumb arse made a bad mess in the mens' loo which smelt like arse or :puke: :puke: by the time I got home from work I was feeling :madman: :banging: :computer:

[AgentOrange]

I had shit house day at work yesterday thanks to some dumb arse made a bad mess in the mens' loo which smelt like arse or :puke: :puke: by the time I got home from work I was feeling :madman: :banging: :computer:

No pun intended?

[tomsammce]

Probably a forum user who knows u work there ratty... When taking a shit they musta missed the bowl by accident...

Dnt worry ratty life can't always be sunshine and daisy chains.