gym rat 3 good looking film star powerhouse

[M.T]

Solid training GR let us know what you think of battleship aye? not sure if I was going to check that out but doing Avengers next week f*ck yeah :rockout:

[Gym rat]

Today was arms

BB curls 4x8-10 40kg,45kg,58kg,52kg

Seated alternating DB curls 4x8-10 25kg,27.5kg's,30kg's,32.5kg's

Over head cable curls 4x8-10 90,100,120,140 pounds

Tricep pushdown 4x8-10 95,99,111 pounds

One arm cable pushdown 4x8-10 45,50,60,70 pounds

Dips 4x10 bodyweight

Look forward to seeing Battleships on Saturday and I will let you guys know what I think of Battleship.Got myself a copy of the Money pit on DVD off trade me last night.

[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,120kg,123kg,126kg

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

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

Standing calf raise 4x8-10 255,270,285,309 pounds

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

Seated calf raise 4x8-10 80kg,95kg,100kg,110kg

On Saturday I went to see Battleships which I thought was wicked and wall to wall for the entire film it worth seeing also I saw the preview for the Avergers which looks fucken wicked planing on going to see that when that comes out.Got myself a new back light for my bike off trade me also Any given Sunday and David Beckham on DVD off trade me as well.

[Gym rat]

Today was quads

Leg extenions 2x15 59kg,66kg,4x8-10 114kg,120kg,122kg,124kg

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

DB walking Lunges 4x8-10 32.5kg's,35kg's.37.5kg's,42.5kg's

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

Looking forward to starting my new five day split on Monday.While I was biking home from work yesterday I was thinking I might need to but out the leg caillpers or a zimmer frame on quads for when I have major DOMS :shifty: :pfft: .

[Gym rat]

Today was back

Chin ups 4x8-10 body weight

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

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

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

Single arm Iso lateral row 4x8-10 65kg,68kg,75kg,76kg

Getting out of bed this morning was a bit of a strugle after training quads yesterday I thought I could do with a walking stick or a zimmer frame to help me get out of bed

[Gym rat]

Today was shoulders,hamstrings

Smith machine shoulder press 1x15 40kg,4x8-10 55kg,60kg,63kg,70kg

Db lateral raise 4x8-10 17.5kg's,20kg's,22.5kg's,25kg's

Db front raise 4x8-10 17.5kg's,20kg's,22.5kg's,25kg's

Single arm cable lateral raise FST-7 7x10 40,40,45,45,45,45,45 pounds

Lying hamstring curls 4x8-10 59kg,62kg,69kg,76kg

BB stiff legged deadlifts 4x8-10 110kg,120kg,130kg,140kg

Seated leg curls FST-7 7x10 80kg,80kg,80kg,80kg,80kg,80kg,80kg,80kg

I got my new back light for my bike in the mail which I got off trade me during the weekend.It also came with a front light as well.I am going to upgrade my bike to more power :twisted: .

[Gym rat]

Today was arms

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

Seated alternating DB curls 4x8-10 25kg's,27.5kg's,30kg's,32.5kg's

Overhead cable curls 4x8-10 90,100,120,140 pounds

Tricep pushdown 4x8-10 95,98,101,115 pounds

One arm cable pushdown 4x8-10 45,50,60,70 pounds

Dips 4x8-10 bodyweight

When I watching TV last night I heard of strange name for a town in the States called Chicken which I thought was and I wonder where that is in the States.I looked it up on google and it is in Alaska

[Gym rat]

Today was quads

Leg exentions 1x15 59kg,3x8-12 114kg,120kg,123kg

Smith machine squats 3x8-12 130kg,135kg,140kg

Db walking lunges 3x8-12 35kg's,37.5kg's,42.5kg's

Leg press 3x8-12 7PPS,8PPS,9PPS

Hack squats FST-7 7x8-12 140kg,140kg,140kg,140kg,140kg,140kg,140kg

Squat depth was good after taking four weeks off from doing smith squats.Went to see avengers on Saturday which I thought was wicked and just as good as battleships.Notice on Go figure that Ronnie Coleman and Flex Lewis are coming to Aucks and they will be having a seminar at Body pro and Evolutions systems,Nutrition plus in Auckland this week I thought buger I wish that was happening when I am there in August which would be cool getting my photo taken with Ronnie and Flex.

[Luigi]

gym rat no one writes in your journal anymore because you are rude and dont reply to them.

Its not very polite to ignore people.

[Gym rat]

Today was Chest and calfs

Db Incline press 1x15 25kg's,3x8-12 35kg's,37.5kg's,40kg's

Flat bench flys 3x-12 30kg's,35kg's,37.5kg's

Seated chest press 3x8-12 114kg,120kg,123kg

Cable cross overs FST-7 7x8-12 160,160,160,160,160,160,160 pounds

Standing calf raise 3x8-12 270,285,300 pounds

Seated calf raise 3x8-12 80kg,90kg,105kg

Calf press FST-7 7x8-12 7PPS,7PPS,7PPS,7PPS,7PPS,7PPS,7PPS

When I arrived at the gym I notice in my bum bag that my head phones for my Ipod were broken I thought oh well I will have to make a trip to JB,HI,Fi after the gym ,There were was good dance music playing while I was training which was good.

[Gym rat]

Today was back

Chin ups 3x8-12

Bent over BB row 3x8-12 120kg,125kg,130kg

Lat pulldown 3x8-12 73kg,80kg,84kg

Single arm iso lateral row 3x8-12 70kg,72kg,75kg

One arm DB row 3x8-12 50kg,52.5kg,55kg

Close grip cable row Fst-7 7x8-12 84kg,84kg,84kg,84kg,84kg,84kg,84kg

When I fisnhed training the lock for my bike was playing up I thought the lock for my bike was broken so I took my bike to R&R Sport and thought showed one the clerks the lock for my bike it need some CRC which is good news

[hhhh1]

*so close* to 6000 posts gymrat. got something good lined up for #6000?

[Gym rat]

*so close* to 6000 posts gymrat. got something good lined up for #6000?

Not to sure at this stage what that will be for my 6000 post

[Gym rat]

Today was shoulders and hamstring

Smith machine shoulder press 1x15 40kg,3x8-12 55kg,58kg,68kg

Db from raises 3x8-12 17.5kg's,20kg's,25kg's

Cable upright row 3x8-12 150,160,170 stack :twisted: pounds

Db lateral raise FST-7 7x8-12 17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg's,17's,17kg's

Lying hamstrings curls 3x8-12 59kg,69kg,76kg

Seated leg curls 3x8-12 80kg,86kg,93kg

Stiff legged deadlifts with Db's FST-7x8-12 45kg's,45kg's,45kg's,45kg's,45kg's,45kg's,45kg's

If any of guys have any suggestions on what should I do for my 6000 post by all means feel to post it in my journal

[Gym rat]

Today was arms

Seated alternating DB curls 3x8-12 25kg's,27.5kg's,32.5kg's

Ezy bar curls 3x8-12 45kg,48kg,52kg

Db hammer curls 3x8-12 30kg's,32.5kg's,35kg

Bicep cable curls FST-7 7x8-12 52kg,52kg,52kg,52kg,52kg,52kg,52kg

Smith machine close grip bench press 3x8-12 70kg,75kg,78kg

Tricpe pushdown 3x8-12 95,101,115 pounds

Tricep kick backs 3x8-12 20kg,22.5kg,25kg

Triceps overhead cable extenions FST-7 7x8-12 130,130,130,130,130,130 pounds

Last night I was checking on the Vector arena web site to see if there is anything good on at Vector when I am in Aucks for the NABBA/Wff Pan pacific champs and no there isn't

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,3x8-12 114kg,120kg,125kg

Smith machine squats 3x8-12 130kg,140kg,145kg

DB walking lunges 3x8-12 35kg's,37.5kg's,42.5kg's

Leg press 3x8-12 7PPS,8PPS,9PPS

Hack squats FST-7 7x8-12 150kg,150kg,150kg,150kg,150kg,150kg,150kg

I had thought today which was when I am in Aucks if I see any Navy girls if I make it over Devenport on this trip to Aucks I might give a salute and if they give me one back that might make me feel a bit :shifty: .Got myself a couple of DVD's in the mail during the weekend which are Unforgiven 2004 and Armageddon from 2004.

[Gym rat]

Today was chest and calfs

Db Incline press 1x15 25kg's,3x8-12 35kg's,37.5kg's,40kg's

Flat bench flys 3x8-12 30kg's,32.5kg's,35kg's

Seated chest press 3x8-12 114kg,120kg,125kg

Cable cross overs FST-7 7x8-12 160,160,160,160,160,160,160 pounds

Standing calf rasie 3x8-12 275.285,300 pounds

Seated calf raise 90kg,95kg,110kg

Calf press FST-7 7x8-12 7PPS,7PPS,7PPS,7PPS,7PPS,7PPS,7PPS

Spent about five minutes talking to a gym instrocer and telling him about my training also what supplements that I am taking made for lost time with good intense training.Forgot to bring clean underwear with me to the gym so I had to rush home and have a shower before going to work.

[Gym rat]

Today was Back

Chin up's 3x8-12 body weight

Lat pulldown 3x8-12 70kg,77kg,84kg

Bent over BB row 3x8-12 120kg,125kg,130kg

Single arm iso lateral row 3x8-12 65kg,70kg,75kg

One arm DB row 3x8-12 50kg,55kg 60kg

Close grip cable row FST-7 7x8-12 84kg,84kg,84kg,84kg,84kg,84kg,84kg

While I was doing close grip cable I heard this funny grunt from another member it sounded it like a heard of cows and I just about laughed so hard I almost needed a zimmer frame to get me off the floor :pfft:

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,3x8-12 58kg,63kg,68kg

Db front raise 3x8-12 20kg's,22.5kg's,25kg's

Cable upright row 3x8-12 150,160,170 pounds

DB lateral raise FST-7 7x8-12 17.5kg's,17.5kg's,17.5kg's,175kg's.20kg's,20kg's

Hamstrings

Seated leg curls 3x8-12 83kg,89kg,96kg

Lying leg curls 3x8-12 62kg,69kg,76kg

BB stiff legged deadlifts FST-7 7x10-12 110kg,110kg,110kg,110kg,110kg,110kg,110kg

I had good intense train which took a hour to due and last night I got some Hurricanes shoelace off trade me last night looking forward to wearing them when I do get them.

[Gym rat]

Yesterday was arms

Seated alternating Db curls 3x8-12 27.5kg's,30kg's,32.5kg's

Ezy bar curls 3x8-12 45kg,48kg,52kg

Alternating DB hammer curls 3x8-12 32.5kg's,35kg's,37.5kg's

Bicep cable curls FST-7 7x8-12 130,130,130,130,130,130,130 pounds

Smith machine close grip bench press 3x8-12 70kg,80kg,90kg

Triceps pushdown with stright bar 3x8-12 95,101,115 pounds

DB tricep kickbacks 3x12 22.5kg,25kg,27.5kg

Dips with feet on bench FST-7 7x12 body weight

I planing on doing triceps overhead cable extenions as my FST-7 until my Ipod went flat me :doh: .I thought be best dips with feet on bench and being hear a clock so I can keep track of 30 seconds between sets.

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,3x8-12 114kg,120kg,123kg

Smith machine squats 3x8-12 140kg,145kg,160kg

DB lunges 3x8-12 40kg's,42.5kg's,45kg's

Leg press 3x8-12 7PPS,8PPS,9PPS

Hack squats FST-7 7x8-12 150kg,150kg,150kg,150kg,150kg,150kg,150kg

Left the gym with a good pump in legs.Stopped off at Kiwi bank on Moray place and while I was waiting in line to make the payment for Twins on DVD which I got off trade me on Sunday after the power went off so I had to go to Kiwi Bank by the Cook which had power which was good.

[Gym rat]

Today was chest and calfs

Db Incline presses 1x15 25kg's,3x8-12 35kg's,37.5kg's,40kg's

Flat bench flys 3x8-12 30kg's,32.5kg's,40kg's

Seated chest press 3x8-12 114kg,120kg,123kg

Cable cross over's FST-7 7x8-12 160,160,160,160,160,160,160 pounds

Standing calf raise 3x8-12 275,285,300 pounds

Seated calf raise 3x8-12 90kg,95kg,110kg

Calf press FSt-7 7x8-12 7PPS,7PPS,7PPS,7PPS,7PPS,7PPS,7PPS

My chest was screaming by the hit cable cross overs after giving my chest a good ass kicking :twisted: Calf were screaming when I was walking up the stairs at work also riding my bike to work as well.

[Gym rat]

Today was back

Chin up's 3x8-12 body weight

Bent over BB row 3x8-12 120kg,130kg,135kg

Lat pulldown 3x8-12 73kg,79kg,86kg

Single arm iso lateral row 3x8-12 65kg,75kg,80kg

One arm DB row 3x8-12 50kg,55kg,60kg

Seated close grip cable row FST-7 7x8-12 84kg,84kg,84kg,84kg,84kg,84kg,84kg

It was a bit cold in the gym this morning and I had to keep moving with 60 second rest between sets and for FST-7 30 to 45 second rest rapt about doing ten reps with four plates per side on the last set for single arm Iso lateral row.

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,3x8-12 58kg,63kg,68kg

Db front raise 3x8-12 20kg's,22.5kg's,25kg's

Cable upright row 3x8-12 150,160,170 pounds

Db lateral raise FST-7 7x10-12 17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.5kg's,17.kg's,17.5kg's

Seated leg curls 3x8-12 83kg,89kg,96kg

Lying leg curls 3x8-12 62kg,69kg,76kg

Stiff legged deadlifts with DB's 7x10-12 40kg's,42.5kg's,45kg's,47.5kg's,50kg.52.5kg,55kg's

training was very intense and it just took me under hour to train shoulders and hamstrings.Happy about Tom leaving NZBB and thank god he is gone \:D/ \:D/

[Gym rat]

Today was arms

Seated alternating DB curls 3x8-12 27.5kg's,30kg's,32.5kgs's

Ezy bar curls 3x8-12 45kg,48kg,53kg

Alternating DB hammer curls 3x8-12 32.5kg's,35kg's,37kg's

Standing bicep cable curls FST-7 7x8-12 45kg,45kg,45kg,45kg,45kg,45kg,45kg

Smith machine close grip bench press 3x8-12 70kg,75kg,85kg

Tricep pushdown 3x8-12 95,98,115 pounds

Tricep kickback 3x8-12 20kg,22.5kg,25kg

Dips with body weight FST -7 7x12

Strengh has good been good halfway through my four week break of being off creatine