gym rat 3 good looking film star powerhouse

[maccaz]

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

.

bingo!

which gym do you work at gymrat?

[Gym rat]

Yesterday was shoulders and hamstrings

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

DB front raise 3x10-12 34kg's,26kg's,28kg's

DB lateral raise 3x10-12 20kg's,22kg's,24kg's

Reverss Pec deck FST-7 7x10-12 80 pounds for the seven working sets

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

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

Standing leg curls FST7x10-12 100 pounds or stack :twisted: for the seven working sets Kids please try this at home :twisted:

Had a good train yesterday thinking of making a new program shortly not to sure at this stage what I am going have in it[quote="maccaz

bingo!

which gym do you work at gymrat?

[greemah]

What's your job there Gymrat? Do you get to workout there for free?

Need to update your sig its still showing Les Mills Dunedin

[tomsammce]

Our staff are all highly trained with either degrees from the University of Otago or diplomas from the Sports Institute of Otago all of whom have specialised in exercise prescription.

Ratty u an ex scarfie brah?

[Gym rat]

Arms today

Bicep cable curls 3x10-12 130,140,160 pounds

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

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

Db Hammer curls FST-7 7x10-12 40kg's for the seven working sets

Tricep pushdowns 3x10-12 99,101,110 pounds

Dips 3x12 body weight

Db tricep kickbacks 3x12 22kg's,24kg's,28kg's

Tricep overhead cable extenions FST-7 7x10-12 150 pounds for the seven working sets

I had awesome train today when I was doing I got massive blast of engery and I had know I idea where it came from.When I got to the 12 rep I thought stuff it might as well go for 20 instead.

What's your job there Gymrat? Do you get to workout there for free? My job at world is maintances.The only time that I have trained at work was in 2007 when the Olympic area at Les Mills the home of Gym rat baby was being done up.

Need to update your sig its still showing Les Mills Dunedin

[Gym rat]

Quads today

Leg extenions 1x20 59kg,3x8-12 120kg,123kg,125kg

Smith machine squats 3x8-12 140kg,150kg,165kg

Db walking lunges 3x8-12 40kg's,44kg's,50kg's

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

Hack squats FST-7 7x8-12 140kg for the seven working sets

I had good train today and looking forward to buy a new bag of super quad on Wednesday when Supplement me get's fresh stock of Super quad in .Finaly got 50 first dates in the mail which I got off trade me last month still got one more DVD to come in the mail which brings my DVD collection up to 383 DVD's

[Gym rat]

Chest and calfs

DB incline press 1x15 25kg's,3x8-12 42kg's,44kg's,46kg's

Flat bench flys 3x8-12 32kg's,34kg's,40kg's

Seated chest press 3x8-12 114kg,120kg,122kg

Cable cross over's FST-7 7x8-12 80 pps for the seven working sets

Calf press 3x8-12 6pps,7pps,8pps

Standing calf raise 3x8-12 270,280,300 pounds

Seated calf raise 3x8-12 80kg,100,110kg

Had good train today plus manged to get 8 good reps with the 46kg dbs happy about that.Calf were screaming when I was walking up the stairs at work. Hopefuly I will be able to get some super quad on Wednesday when I stop by supplement me after the gym

[greemah]

That's a hell of a lot of DVDs lol. What would you say your top few favourite movies are?

[AZIDE]

.

[AgentOrange]

":1owrmiwl]rainman is a good movie

[Gym rat]

Back today

Chin up 3x8-12 body weight

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

One arm DB row 3x8-12 54kg's,56kg's,55kg's

Single arm iso lateral row 3x8-12 70kg,75kg,80kg

Back extenisions 3x12

Straight arm pulldown FST-7 7x12 140 pounds for the seven working sets

Had good train today stopped by supplement me to see if fresh stock of super quad has arrived thought about buying a mass gainer which was on sale I thought nah I will wait until fresh stock of super quad has arrived which hopefuly that will be soon :pray: .Finally got Die hard with a Vengenance in the mail.

That's a hell of a lot of DVDs lol. What would you say your top few favourite movies are?

That's a very question and my answer is any WWE,DVD and the same or any action,comedy,ACDC, DVD including and bodybuilding DVD that I own.

[tomsammce]

So that's pretty much all ur DVDs isn't it?

He asked for ur top few favourites.

Show the man some respect. FFS!

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 1x15 50kg,3x8-12 70kg,75kg,90kgPB

Db lateral raise 3x8-12 22kg's,24kg's,26kg's

DB front raise 3x8-12 22kg's,24kg's,28kg's

Single arm cable lateral behind back FST-7 7x12 9 pounds for the seven working sets

lying hamsting curls 3x8-12 66kg,73kg,80kg

Reverse hamstings extensions 3x12

Standing leg curls Fst 7x12 100 pounds or stack for the seven working sets

Had good train today and tryed new cable exercise for shoulders after seeing a member at work doing behinde the back cable lateral rasie.I was feeling it when I was single to turn right when I was biking to work.Booked in for a bodybuilding talk at my gym on the 30th which will cover diet,when getting ready for a show etc.

[Gym rat]

Yesterday was arms

BB curls 3x8-12 40kg,45kg,55kg

Over head cable curls 3x8-12 50pps,60pps,70pps

Biceps cable curls 3x8-12 140,150,160 pounds

Db hammer curls FST-7 7x8-12 40kg's for the seven working sets

Triceps pushdowns 3x8-12 95,99,110 pounds

Overhead triceps cable extenions 3x8-12 140,150,160 pounds

Dips 3x12 body weight

DB donkey kickbacks FST-7 7x8-12 28kg's, for the seven working sets

Had a good train yesterday which took just under a hour to train with not much rest between sets and the average rest time was 60 seconds to 90 seconds between sets and for FST -7 was 30 to 35 seconds.Made payment for One hour on DVD which I got off trade me and only got two DVD's off trade me this week which I would class as average.

[Gym rat]

Quads today

Leg extenions 1x20 66kg,3x8-12 120kg,123kg,125kg

Smith machine squats 3x8-12 140kg,150kg,165kg

DB walking lunges 3x8-12 40kg's,44kg's,50kg's

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

Hack squats 3x8-12 FST-7 7x8-12 140kg, for the seven working sets

I had a good train and when I got up to the third set for DB walking lunges some dumb arse puts a mat in the middle of the area that I am using for walking lunges so I had to move it out of the way so I could get on to the the third set.Left the gym thinking I could use a zimmer frame right about now :pfft:

[Gym rat]

Chest and calfs today

DB incline press 1x15 26kg's,3x8-12 40kg's,42kg's,46kg's

Flat bench flys 3x8-12 32kg's,36kg's,40kg's

Flat db bench press 3x8-12 40kg's,42kg's,46kg's

Cable cross overs fst-7 7x8-12 80 pps for the seven working sets

Calf press 3x8-12 6pps,7pps,8pps

Standing calf raise 3x8-12 270,280,300 pounds

Seated calf raise 3x8-12 80kg,100kg,110kg

I had good train today also I talked to member competed in 40+ plus at the NABBA south island show last month and he mention to me that I have good size and good built as well.

[tomsammce]

Gymrat that's ur calling to get on stage.

[Gym rat]

Back today

Chin ups 3x12 body weight

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

One arm DB row 3x8-12 54kg,56kg,60kg

Single arm Iso lateral row 3x8-12 70kg,75kg,80kg

Back extenions 3x12

Straight arm Pulldown FST-7 7x8-12 140 pounds for the seven working sets

I had good train today and got a nice pump in my upper back area.When I was on the elite fitness web site last night.I notice that elite fitness make there own whey protein thought about buying a tub thought nah I will wait until Supplement me gets fresh stock of Super quad in.

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 1x15 50kg,3x8-12 75kg,78kg,90kg

Db lateral raise 3x8-12 22kg's,24kg's,26kg's

Db front raise 3x8-12 24kg's,26kg's,28kg's

Single arm cable behind back lateral raise FST-7x12 15 pounds for the seven working sets

Hamstring curls 3x8-12 66kg,73kg,80kg

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

Standing leg curls FST-7 7x12 100 pounds or stack :twisted:

I had good train today plus I let a few grunts on the last couple of reps for hamstring curls and also I got a good sick pump in my hamstrings as well plus I thinking man I need a zimmer frame right about now. Finaly got the sellers account number so I will be able to pay for Crank which I got off trade me during the long weekend.

[Gym rat]

Yesterday was arms

BB curls 3x8-12 40kg,45kg,55kg

Overhead cable curls 3x8-12 50pps,60pps,70pps

Biceps cable curls 3x8-12 140,150,160 pounds

DB hammer curls FST-7 7x8-12 40kg's for the seven working sets

Triceps pushdowns 3x8-12 97,99,110 pounds

Triceps overhead cable extenions 3x8-12 140,150,160 pounds

Dips 3x12 bodyweight

DB donkey kickbacks FST-7 7x8-12 28kg's, for the seven working sets

I had a good train yesterday had to rush home to have a quick shower after I forgot to put my t shirt for work in my bag :doh: .I forgot to mention I have got my back up option planed if I do miss out on tickets for the sevens which I am going come up to Wellys for the Hurricanes Vs Blues game also the Phoenix are at home that weekend as well in Feb plus I might be able to pick up the Canes cheerleaders as well :shifty: .

[I Declare War]

Holy mother those are some heavy Hammer Curls GR!

Any pics of your arms around?!

[Gym rat]

Holy mother those are some heavy Hammer Curls GR!

Any pics of your arms around?!

No bro I dont have any pics of my arms put I should put some pics up of my arms sometime.

[tomsammce]

Do u know Steven from Dunedin and Lockie?

[Gym rat]

Quads today

Leg extenions 1x20 66kg,3x8-12 120kg,123kg,125kg

Smith machine squats 3x8-12 150kg,155kg,160kg

DB walking lunges 3x8-12 40kg's,44kg's,50kg's

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

Hack squats FST-7 7x8-12 140kg for the seven working sets

Had good train and sleept like a log last night after being up late on Saturday because of my work do which was roller derby plus we were in box with lots nice fancy food like German bread,beef,pork,salmon veggies and free drinks as well.Went to the afterparty which good and I was there for a short plus I saw the hottie who served me when the Power lifiting nats plus she said hi to me which made me feel a bit :shifty: .

[Gym rat]

Chest and calfs today

Smith machine incline press 1x15 1pps,3x8-12 80kg,85kg,88kg

Flat bench flys 3x8-12 32kg's,34kg's,40kg's

Flat Db bench press 3x8-12 42kg,'s,44kg's,50kg's

Cable cross overs FST-7 7x8-12 80pps for the seven working sets

Calf press 3x8-12 6pps,7pps,8pps

Standing calf raise 3x8-12 270,280,300 pounds

Seated calf 3x8-12 80kg,90kg,110kg

I had a good train today strength was a bit flat first when I started being my first week off creatine until the end of next month .Went to bodybuilding talk at my gym is a good talk and learnt lots .I asked one of the trainers at my gym who was presenting the talk also I learnt something as well that NABBA has given the shows hear in Dunedin good thumbs which is great to hear about the reason being because of the quakes in CHCH and if I do comepte in the new year because of my height a built being a lean built and not having much muscle mass on me I would athletic class and be on ten week cut for the show.