gym rat 3 good looking film star powerhouse

[dmcb]

What do you eat on a average day gymrat?

And whens the new gymrat movie coming out?

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,3x8-12 114kg,120kg,124kg

Smith machine squats 3x8-12 130kg,140kg,160kg

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

Leg press 3x8-12 7PPS,8PPS,9PPS plus a 10kg, plate on top the leg press :twisted:

Hack squats FST-7 7x8-12 155kg,155kg,155kg,155kg,155kg,155kg,155kg

What do you eat on a average day gymrat?

In the way off food that I eat through out the day is oats,egg,yoghurt,milk,brown rice,beans,mixed veggies,rice cakes,tuna,Super quad three shakes a day on the days that I train and for the weekend before breakfast and hour before bed,chicken or beef,cheat meal every second week also I drink 5L of water aswell

And whens the new gymrat movie coming out?

As for when the new gymrat will be coming out that is a very good question which I have been wondering about that myself and I hope that will be soon fingers crossed.Back to the food I would have pasta twice a week.

[Gym rat]

Today was chest and calf

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

Flat bench flys 3x8-12 32.5kg's,35kg's,40kg's,

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

Smith machine incline press FST-7 7x8-12 70kg,70kg,70kg,70kg,70kg,70kg,70kg

Standing calf raise 3x8-12 255,270,300 pounds

Seated calf raise 3x8-12 90kg,100kg,110kg

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

When I was doing DB incline press with the 40's by the I got up the 8th red I thought stuff it I will go for 12 and I did plus there was lots grunting or going to war gym rat style :twisted:.By the time I was done training my chest was screaming.

[Gym rat]

This morning I trained back

Chin ups 3x10-12 body weight

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

Lat pull down to the front 3x8-12 73kg,79kg,84kg

Single arm Iso lateral row 3x8-12 68kg,75kg,80kg

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

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

Found early this week that my gym is getting new hours which are 5:30 am to 9pm Monday to Friday get remember what the new hours are for the weekend.Question for you guys would like to see a photo of me with Otago Nuggets Cheerleaders?

[Gym rat]

Forgot to post up yesterdays training and it was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,3x8-12 58kg,65kg,70kg

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

Cable upright row with straight bar 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,17.5kg's,17.5kg's

Seated leg curls 3x8-12 86kg,89kg,96kg

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

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

Today was arms

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

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

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

Bicep cable curls with Straight bar FST-7 7x10-12 130,130,130,130,130,130,130 pounds

Smith machine close grip bench press 3x8-12 70kg,80kg,95kg

Tricep pushdown 3x8-12 95,99,115 pounds

Db tricep kickbacks 3x10-12 20kg,22.5kg,27.5kg

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

One more week of being off creatine until I go back on it next Monday.

[Gym rat]

Today was quads

Leg extenions 1x15 66kg,3x10-12 114kg,120kg,122kg

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

Smith machine lunges 3x10-12 80kg,90kg,100kg

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

Hack squats FST-7 7x10-12 150kg,150kg,150kg,150kg,150kg,150kg,150kg

Forgot to charge up my Ipod yesterday to bring with me to the gym :doh: but there was good sounds playing while I was training quads.The only change to my program will be is doing ten to 12 reps and using heavy weights as well :twisted:

[Gym rat]

Today was chest and calfs

Db Incline press 1x15 25kg's,3x10-12 35kg's,37.5kg's,40kg's

Flat bench flys 3x10-12 30kg's,35kg's,40kg's

Seated chest press 3x10-12 114kg,120kg,123kg

Pec Deck FST-7 7x10-12 59kg,59kg,59kg,59kg,59kg,59kg,59kg

Standing calf raise 3x10-12 270,285,300 pounds

Seated calf raise 3x10-12 90kg,100kg,110kg

Training was start and stop today when I trained before going to work when I finished my first set of flat bench flys the fire alarm went off which meant I had to go outside.After I came back inside and about 45 minutes later the power went off.I had to cut short my workout.When I went into the men's changing room to get my stuff from my locker it was very dark plus fun as well getting my stuff from my locker.

[Gym rat]

Been slack on the updates still training or going to war gym rat style.One of co workers at work yesterday that I my chest is looking massive.

[GreekAdonis]

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.

He ignored you bro. Maybe because gym rat is a good looking movie star he is too cool for you anymore.

[Gym rat]

Today was quads

Leg extenions 1x20 66kg,3x8-10 114kg,120kg,124kg

Smith machine squats 3x8-10 140kg,150kg,160kg

Hack squats 3x8-10 160kg,170kg,180kg

Leg press FST-7 7x8-10 8PPS,8PPS,8PPS,8PPS,8PPS,8PPS,8PPS

Before I started off I got lots blood going into the muscle with 20 good reps before moving on more heavy weight.Smashed out ten good reps with 125kg, leg extenion.When It came time for doing FST-7 my Ipod went flat but lucky for me I could see the clock from the Leg press which came in handy for the 45 second rest between sets.When I was leaving the gym and walking past the suggestion box I temped to put in a suggestion for Leg Cailpers :shifty: .

[Gym rat]

Today was chest and calfs

DB incline press 1x15 25kg's,4x8-10 35kg's,37.5kg's,40kg's,42.5kg's

Flat DB bench press 4x8-10 40kg's,42.5kg's,45kg's,47.5kg's

Flat bench flys 4x8-10 32.5kg's,35kg's,37.5kg's,40kg's

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

Standing Calf raise 4x20 255,270,285,300 pounds

Calf press 4x20 5PPS,6PPS,7PPS,8PPS

Seated calf raise FST-7 7x20 80kg,80kg,80kg,80kg,80kg,80kg,80kg

Walking up my hill this morning with my bike was a bit of a mission my quads having DOMS and I thought I might need to bust out the Moblity scooter . Thinking of doing a gym rat movie when I come to Aucks the only problem to that is I need someone to film it.

[Gym rat]

Today was back

Chin ups 3x10 body weight

Reverses pulldowns 3x8-10 73kg,84kg,93kg

One arm DB 3x8-10 52.5kg,55kg,60kg

Close grip cable row 3x8-10,91kg,98kg,112kg

Rack pulls 3x8-10 150kg,160kg,175kg

Straight arm Pulldowns FST-7 7x8-10 80,80,80,80,80,80,80 pounds

Left the gym with a good pump in back which lasted for a few hours bought new cross trainers after the gym since the ones that had were starting to fall a part and thought it was time for some new shoes and I bought white cross trainers made by Balance.

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,4x8-10 60kg,65kg,68kg,73kg

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

Cable upright row 4x8-10 150,160,170,170 pounds

Db lateral raise FST-7 7x8-10 20kg's,20kg's,20kg's,20kg's,20kg's,20kg's,20kg's

Lying hamstring curls 3x8-10 66kg,73kg,80kg

Stiff legged deadlifts with DB's 3x8-10 50kg's,52.5kg's,55kg's

Seated leg curls FST-7 7x8-10 93kg,93kg,93kg,93kg,93kg,93kg,93kg

left the gym looking like some old dude who lost there moblity scooter plus my hamstrings were fucked and fryed.

[Gym rat]

First up I forgot to update for arms on Friday good hard train plus my triceps were pumped until early Saturday afternoon.Today was quads and for the warm up set smashed out 20 reps with the weight at 66kg to get the blood into the muscle before moving on 3x8-10 reps with more heavy weight which was 114kg,120kg,124kg.Next was Smith machine squats 3x8-10 140kg,150kg,160kg,Hack squats 3x8-10 160kg,170kg,180kg.Last was Leg press FST-7 when I was loading up the leg press I was planing on doing 8PPS, for the seven sets I thought f*ck it I will do 9PPS instead.It was hard and intense

[Viking Power]

Training is looking strong there GR, keep smashing it buddy.... 8)

VP

[Gym rat]

Today was chest and calfs off with 25kg db for a warm set on incline DB press to get enough blood into the muscle before going on to more heavy weights which as folwos 4x8-10 37.5kg's.40kg's,40kg's,42.5kg's

Flat db bench press 4x8-10 42.5kg's.45kg's,47.5kg's,47.5kg's

Flat bench Fly's 4x8-10 32.5kg's,35kg's,37.5kg's,40kg's

Pec deck FST-7 7x8-10 59kg,59kg,59kg,59kg,59kg,59kg,66kg

Standing calf raise 4x20 240,255,275,300 pounds

Calf press 4x20,5PPS,6PPS,7PPS,8PPS

Seated calf raise FST-7 7x20 80k,80kg,80kg,80kg,80kg,80kg,80kg,

Cheers VP will do mate.

[Gym rat]

Today was back

Chin up's 3x10 body weight

Reverse pulldowns 3x8-10 84kg,86kg,93kg

One arm DB row 3x8-10 52.5kg,55kg,60kg

Bent over BB row 3x8-10 120kg,130kg,135kg

Rack pulls 3x8-10 160kg,170kg,180kg

Straight arm pulldown FST-7 7x8-10 160,160,160,160,160,160,160 pounds

In other news I forgot to mention Gym Rat is starting to become famous at my gym which is 8) .I wonder if I will become popular with any hot female members since I am a hot good looking film star :think: .

[Gym rat]

Today was Shoulders and hamstring

Smith machine shoulder press 1x15 40kg,4x8-10 60kg,65kg,68kg,72kg

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

Cable upright row 4x8-10 150,160,170,176 pounds

DB lateral raise FST-7 7x8-10 20kg's,20kg's,20kg's,20kg's,20kg's,20kg's

Lying hamstring curls 4x8-10 66kg,69kg,73kg,80kg

Stiff legged deadlifts with DB's 4x8-10 50kg's,52.5kg's,55kg's,60kg's

Seated leg curls FST-7 7x8-10 93kg,93kg,93kg,93kg,93kg,93kg

I got caught in sleet shower when I was biking to the gym before going to work and it was bloody dam cold on the bike plus my hands nearly froze.

[Gym rat]

Today was arms

Standing bicep cable curls FST- 7x8-10 130,130,130,130,130,130,130 pounds

DB hammer curls 3x8-10 32.5kg's,35kg's,37.5kg's

Seated alternating DB curls 3x8-10 27.5kg's,30kg's,32.5kg's

DB conceration curls 3x8-10 20kg,22.5kg,25kg

Tricep rope pressdown FST-7 7x8-10 69,69,69,69,69,69,69 pounds

Smith machine close grip bench press 3x8-10 80kg,90kg,95kg

Dips with body weight 3x8-10 body weight

Triceps over head cable extenions 3x8-10 120,130,130 pounds

[Gym rat]

Today was quads

Leg extenions 1x20 66kg,3x8-10 114kg,122kg,125kg

Hack squats 3x8-10 160kg,170kg,180kg

Smith machine squats 3x8-10 140kg,150kg,160kg

Leg Press FST-7 7x8-10 9PPS,9PPS,9PPS,9PPS,9PPS,9PPS,9PPS

I had a good train and the doms was starting to kick in a few hours later.I got myself a copy of Stand tall off trade me yesterday just got just barley while I was out bid 34 times while I was biding on Stand tall.

[Gym rat]

Today was chest and calfs

DB incline press 1x20 25kg's,4x8-10 37.5kg's,40kg's,42.5kg's.45kg's

Flat DB bench press 4x8-10 42.5kg's,45kg's,47.5kg's,50kg's

Flat bench Fly's 4x8-10 32.5kg's,35kg's,37.5kg's,40kg's

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

Standing calf raise 4x20 240,255,275,300 pounds

Calf press 4x20 5PPS,6PPS,7PPS,8PPS

Seated calf raise FST-7 7x20 60,60,60,60,60,60,60 kg

Used the 45kg DB's for the first time for incline DB press I had go for the first I thought best to get gym instrouctor to give me a spot smashed nine good reps with the 45.When I was leaving the gym I had a mean pump in calfs I thought man could a do a with zimmer frame right about now :pfft:

[Gym rat]

Today was back

Chin ups 3x8-10

reverse pulldown 3x8-10 84kg,86kg,93kg

One arm DB row 3x8-10 52.5kg,55kg,60kg

Bent over BB row 3x8-10 120kg,130kg,135kg

Rack pulls 3x8-10 160kg,170kg,185kg

Straight arm pulldowns FST-7 7x8-10 150,150,150,150,150,150,150 pounds

Just as when I was getting to FST-7 straight arm pulldowns my Ipod goes flat on me :doh: so I had to use the clock on the music player instead of counting 40 seconds between sets.When I do go back to doing three sets for chest I will be using the 40 kg DB's and to 45kg's for DB incline press also more grunting and going to war gym rat style.

[Gym rat]

Today was Delts and hamstrings

Smith machine shoulder press 1x20 40kg,4x8-10 60kg,65kg,68kg,72kg

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

Cable upright row 4x8-10 150,160,170,176 pounds

DB lateral raise FST-7 7x8-10 20kg's,20kg's,20kg's,20kg's,20kg's,20kg's,20kg's

Lying hammstring curls 3x8-10 66kg,76kg,80kg

Stiff legged deadlifts with DB's 3x8-10 52.5kg's,55kg's,60kg's

Seated leg curls FST-7 7x8-10 93kg,93kg,93kg,93kg,93kg,93kg,93kg

When went into Kiwi bank after I trained I got given the look by hot blonde who works at Kiwi Bank which made me feel a bit :shifty: after the hot blonde give me the look.

[Gym rat]

Yesterday was arms

Bicep cable curls FST-7 7x8-10 140,140,140,140,140,140,140 pounds

Seated DB curls 3x8-10 27.5kg's,30kg's,32.5kg's

Standing DB hammer curls 32.5kg's,35kg's,40kg's

Standing overhead cable curls 3x8-10 100,120,140 pounds

Tricep rope pushdown FST-7 7x8-10 89,89,89,89,89,89,89 pounds

Smith machine close grip bench press 3x8-10 80kg,90kg,95kg

Dips 3x10 Body weight

Tricep overhead cable extenions 3x10 120,130,140 pounds

While I was training arms I had look in the mimor and I notice that my eyes were starting to get blood shot I thought who cares all part of the fun when going to war Gym Rat style :twisted: :twisted:

[Gym rat]

Yesterday was quads

Leg extenions 1x20 66kg,3x8-10 120kg,123kg,126kg

Hack squats 3x8-10 160,180kg,190kg

Smith machine squats 3x8-10 150kg,160,170kg

Leg press FST-7 7x8-10 9pps,9pps,9pps,9pps,9pps,9pps,9pps

I had a good intense quad train and while I was work my legs came close to giving out on me.When I got home from work I had DOMS in my quads plus I was I thinking I need a zimmer frame right about :pfft: :shifty: .I forgot to mention I emailed my CV to Jetts in Wellington and hopefuly they will have job me I hope :pray: