gym rat 3 good looking film star powerhouse

[dmcb]

this you gymrat?

[Gym rat]

Today was chest calfs

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

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

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

Push ups with feet on bench FST-7 7x10

Standing calfs raise 4x20 240,275,280,300 pounds

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

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

Started to think about what I want to have in my new program which I will be making up on Friday night.

this you gymrat?

No it is not me.

[Gym rat]

Today was back

Chin ups 3x10 body weight

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

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

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

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

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

Deciade not to rack pulls today and felt like doing close grip cable rows instead.When I was training caught up with a G,I and spent about 15 minutes talking about Jay Cutler etc.

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,4x8-10 63kg,65kg,68kg,73kg

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

Cable upright row 4x8-10 150,160,170,176 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 52.5kg's,55kg's,60kg's

Got a email today from Otago weightlifting asking me what times that I will be avaible for helping out at the Powerlifting nats when they are held in Dunedin and I will be helping out the womens, session three men's 83 to 93kg class and the 105kg class on Sunday morning.

[Gym rat]

Today was arms

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

Alternateing DB hammer curls 3x8-10 35kg's,37.5kg's,40kg's

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

Overhead cable curls 3x8-10 100,120,140 pounds

Triceps rope pushdown FST-7 7x8-10 90,90,90,90,90,90,90

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

Dips 3x10 body weight

Skull crushers 3x8-10 45kg,48kg,53kg

Sleep was shit house last night because of my nose was blocked up and when I got up I was grumpy as hell or mad :evil: :evil: :madman:

[drizzt]

Stink to hear about the sickness bro, rest up and smash those trainings hard when you're better mate :nod:

[Gym rat]

Today was quads

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

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

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

Hack squats FST-7 7x10-12 4PPS,4PPS,4PPS,4PPS,4PPS,4PPS,4PPS

It was a good hard tenses train had to rush home from the gym to have a quick shower after I forgot to put my work t shirt in my bag plus clean boxers and making payments for items that I got off trade me during the weekend which made me thinking why dose this have to happen to me on cold frosty morning.In other news on Saturday I got to Peter Leach the mad butcher when I went to the opening of the Mad Butcher store in South Dunedin

[Gym rat]

Today was chest and calfs 1x20 25kg's,3x10-12 40kg's,42.5kg's,42.5kg's

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

Flat bench Flys 3x10-12 35kg's,37.5kg's,40kg's

Cable cross overs FST-7 7x10-12 160,160,160,160,160,160,160 pounds

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

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

Standing calf raise FST-7 7x10-12 270,270,270,270,270,270,270 pounds

After work went along to the Otago weight lifting club rooms to learn how to spot for the nationals I got some good tips and I asked questions during the session .I will be helping spot at Sky fitness on Saturday for a Power lifting meet there given I have got a far bit to learn about spotting between now and the nationals in August.

[Gym rat]

Today was back

Chin ups 3x10-12

Lat pulldown 3x10-12 77kg,80kg,84kg

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

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

Close grip cable row 3x10-12 91kg,98kg,112kg

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

training was good but the ride home from work my left knee was feeling a bit stiff hopefuly it not nothing to major or I might need bust out the zimmer frame :shifty: :pfft:

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15,40kg,3x10-12 65kg,68kg,72kg

Db lateral rasie 17.5kg's,20kg's,22.5kg's

Super set 3x10-12

DB shrugs 52.5kg's,55kg's,60kg's

Rear delt flys 310-12 90,100,110 pounds

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

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

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

Standing leg curl FST-7 7x10-12 100,100,100,100,100,100,100 pound or stack :twisted:

When I finished my hamstring fryed and I was looking like some old dude who lost there zimmer frame.When I got to work I was thinking I wish there was a zimmer frame for me at work I could sure use one right about now :shifty: :pfft:

[Gym rat]

Today was arms

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

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

Overhead cable curls 3x10-12 100,120,140 pounds

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

Triceps push down 3x10-12 95,101,105 pounds

Ezy bar skull crushers 3x10-12 45kg,48kg,55kg

Dips 3x10-12 body weight

DB donkey kickbacks FST-7 7x10-12 25kg's,25kg's,25kg's,25kg's,25kg's,25kg's,25kg's

Saturday is going be a busy one with me helping to spot at Power Lifting comp at sky fitness in Dunedin hopefully that I be done early so I can head home and get ready for my work do which is the mid winter brawl at the Lion Area and I will be watching women 's roller derby \:D/ \:D/

[GreekAdonis]

In other news on Saturday I got to Peter Leach the mad butcher when I went to the opening of the Mad Butcher store in South Dunedin

[Gym rat]

Quads Today

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

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

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

Hack squats FST-6 4PPS,4PPS,4PPS,4PPS,4PPS,4PPS,4PPS

The depth on Hack squats what average today plus there was bit of pain in my left knee and it was fine when I was biking to work and biking home as well.I thought I am going back off from doing hack squats for while as from next Monday for quads will be Leg extenions,Smith machine squats,Lunges or walking lunges depending on how busy the gym is at the time.I went along to power lifting meet at Sky fitness on Saturday it was good watch and I enjoyed also I got that need more experince on spotting before I can help spot at nats that cool with me.

[Gym rat]

Chest and calfs today

DB incline press 1x20 25kg's,3x10-12 40kg's,42.5kg's,45kg's

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

Db flat bench press 3x10-12 45kg's,47.5kg's,50kg's

Cable cross over's FST-7 7x10-12 180,180,180,180,180,180,180 pounds or 90 pounds each side

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

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

Standing calf raise FST-7 7x10-12 270,270,270,270,270,270,270 pounds

While I was training one of the people that know who work at the gym that I got to mention to me that I am getting bigger and i said cheers.When I was walking up the stairs at work plus my calfs were screaming I thought you know when you are a bodybuilder you walking up stairs after one has had nasty calf train.

[tomsammce]

hi ratty, what is fst-7?

(if i changed my avatar would u think i was a different person and respond?)

[Gym rat]

Back today

Chin up's 3x12 body weight

Lat pulldown 3x10-12 77kg,84kg,86kg

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 93kg,100kg,112kg

Straight arm pulldown FST -7 7x10-12 80,80,80,80,80,80,80

I had good back this morning plus back was feeling pumped plus it was a bit of mission trying to get off because I had insane pump in my back.

[nzmusclemonster]

Back today

Chin up's 3x12 body weight

Lat pulldown 3x10-12 77kg,84kg,86kg

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 93kg,100kg,112kg

Straight arm pulldown FST -7 7x10-12 80,80,80,80,80,80,80

I had good back this morning plus back was feeling pumped plus it was a bit of mission trying to get off because I had insane pump in my back.

Oh my :shock:

[AgentOrange]

Back today

Chin up's 3x12 body weight

Lat pulldown 3x10-12 77kg,84kg,86kg

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 93kg,100kg,112kg

Straight arm pulldown FST -7 7x10-12 80,80,80,80,80,80,80

I had good back this morning plus back was feeling pumped plus it was a bit of mission trying to get off because I had insane pump in my back.

Oh my :shock:

[Gym rat]

Shoulders,hamstrings today

Smith machine shoulder press 1x15 40kg,3x10-12 65kg,68kg,73kg

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

Super set

DB shrugs 3x10-12 52.5kg's,55kg's,60kg's

Rear delt Flys 3x10-12 90,100,110 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 hamstring curls 3x10-12 86kg,93kg,100kg

Standing hamstring curl 3x10-12 100,100,100,100,100,100,100 pounds

Good productive train which took me a hour to get through my workout came close to getting blood shot eyes when I was doing lying hamstring curls but I don't mind all part of fun when training hard.

[Gym rat]

Arms today

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

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

Overhead cable curls 3x10-12 100,120,140 pounds

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

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

Tricep overhead cable extenions 3x10-12 120,130,140 pounds

Dips 3x10-12 body weight

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

Got given the look by a female trainer at my this morning including her female client give me the look as well which made me feel very :shifty:

[Gym rat]

Quads Today

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

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

DB Lunges 3x10-12 32.5kg's,40kg's,45kg's

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

Had average quad today plus I left my head phones for my Ipod at home :doh: .I had nice cheat meal on Saturday which two fish and two dollars sixty worth of chips.I work today I got checked out 12 times by 12 female students which made me feel very :shifty:

[Gym rat]

Chest and calfs today

Db incline press 1x20 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

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

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

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

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

I was planing on doing cable cross overs for FST-7 but it was being use instead I did seated chest press stack with two 3kg DB's on top of the stack which made it 120kg and it was intense.12 more days of work then I will be on holiday for two weeks \:D/ \:D/

[Gym rat]

Back Today

Chin ups 3x10-12 body weight

Lat pull down 3x10-12 77kg,79kg,86kg

Bent over BB row 3x10-12 120kg,130kg,35kg

One arm DB row 3x10-12 52,5kg,55kg,60kg

Close Grip cable row 3x10-12 91kg,98kg,112kg

Straight arm pulldown with straight bar FST-7 7x10-12 150,150,150,150,150,150,150 pounds

People that I know who work at the gym that I go have mention to me that I am getting bigger in all areas like my chest,arms,legs including my calfs as well and I have been getting checked out a few times some female members as well which has made me feel a bit :shifty: at times.

[Gym rat]

Smith shoulder press 1x15 40kg,3x10-12 65kg,68kg,73kg

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 3x10-12 93,103,112 pounds

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

over all training was good.

[M.T]

Good shit ratty working hard.