gym rat 3 good looking film star powerhouse

[Gym rat]

Yesterday was back

Chin ups 3x8-12 bodyweight

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

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

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

Back extenions 3x12

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

Had good train yesterday and when I was reading the NABBA rule book when I read about bad sportsman ship it made me think of last years NABBA South island during the overalls for the men's.I forgot to mention that I am member of the Les Mills Dunedin bodybuilding club not to sure at this stage on how often will be meeting.

[Gym rat]

Yesterday was shoulders and hamstrings

Hammer shoulder press 1x15 50kg,3x8-12 70kg,75kg,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 behind the back cable lateral raise FST-7 7x12 15pounds for the seven working sets

Lying hamstring curls 3x8-12 66kg,73kg,80kg

Stiff legged deadlifts 3x8-12 120kg,130kg,135kg

Standing leg curls FST -7 7x10-12 100 pounds or stack :twisted:

Had good train yesterday and felt a good pump in my delts also my hamstrings.When I was walking over to the stretch area at my gym I looked like some old dud lost there zimmer frame.Spent about five minutes stretching which would also include stretching my shoulders at different various angles also I have started my xmass shopping as well.

[Gym rat]

Yesterday was arms

BB curls 3x8-12 40kg,45kg,58kg

Standing DB curls 3x8-12 28kg's,30kg's,32kg

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

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

Triceps pushdown 3x8-12 97,101,110 pounds

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

Dips 3x12 body weight

Triceps donkey kickbacks FST-7 7x10-12 26kg's for the seven working sets

Had good train yesterday was planing to do overhead cable curls but at the one of the cable cross overs were being used so I had to standing db curls instead.At work yesterday found out one of my co workers partners was in a car crash they just have cut's etc nothing life threating which is good news it is a bit a shock for myself and the rest of my co workers.

[Gym rat]

Yesterday was arms

BB curls 3x8-12 40kg,45kg,58kg

Standing DB curls 3x8-12 28kg's,30kg's,32kg

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

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

Triceps pushdown 3x8-12 97,101,110 pounds

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

Dips 3x12 body weight

Triceps donkey kickbacks FST-7 7x10-12 26kg's for the seven working sets

Had good train yesterday was planing to do overhead cable curls but at the one of the cable cross overs were being used so I had to standing db curls instead.At work yesterday found out one of my co workers partners was in a car crash they just have cut's etc nothing life threating which is good news it is a bit a shock for myself and the rest of my co workers.

[Gym rat]

Quads today

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

Smith machine squats 3x8-12 140kg,150kg,158kg

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

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

Hack squats FST-7 7x8-12 150kg, for the seven working sets

I had a epic quad train today also each time that I train I will think September 7th 2013 also I have started to look around for nutritionist in my area what Soundsgood suggest that I do also including one that I trust not one that suffs me around.Any way back to my training today took me while to leave the gym because of quads were pumped also riding my bike to work was fun as well also walking around at work when I was on the floor putting weights away at work I was thinking I need a zimmer frame asp :shifty: :pfft:

[Gym rat]

Chest and calfs today

Db incline press 1x15 26kg's,3x8-12 42kg's,44kg's,46kg's

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

Flat db bench press 3x8-12 44kg's,46kg's,50kg's

Pec deck fst-7 7x8-12 59kg for the seven working sets

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

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

seated calf raise 3x8-12 80kg,90kg,110kg

I had a good train also reading about IDW chest train which got me fired up to hit chest hard smashed out 12 reps with the 46kg db might have to try the 48kg's db's next week for when I am doing incline press. My calfs were screaming when I was walking up the stairs at work plus some DOMS in my quads as well. Hopefully I will be able to get sevens tickets tomorwo if I will have to go to plan B which is the Canes and the blues game :pray:

[Gym rat]

Back today

Chin up 3x8-12

Bent over bb row 3x8-12 125kg,130kg,135kg

One arm db row 3x8-12 52kg,60kg,60kg

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

Back extensions 3x12

Straight arm pulldowns FST-7 7x10-12

I had good hard train with not rest in between sets only resting for 60 to 90 seconds before having a quick shower so I could get my photo taken with Valire Adams she how I was which I was very cool also I saw her gold medal from London which I thought was cool.

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 1x15 50kg,3x8-12 80kg,85kg,90kg

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

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

cable upright row 3x12 140,150,160 pounds

behide the back cable lateral FSt- 7x12 25 pounds for the seven working sets

Lying leg curls 3x8-12 66kg,73kg,80kg

Seated leg curls 3x8-12 80kg,89kg,93kg

Standing leg curls FST-7 7x12 100 pounds for the seven working sets

I had a good train today and thought I five excerises for shoulders instead of doing four .Had a good pump in my delts plus I was feeling it when I was singleing to turn right while I was biking to work.Yesterday I emailed the NABBA rep for my area to a range a time to talk about my plan for competing in the new year also my prep for the NABBA south island show as well like some good ways for me to buy food with out digging big hole since I am on a tight budget while I am dieting for the show.Not to sure what time that will be.

[Gym rat]

Yesterday was arms and forgot to update plus I had other things on my mind and the workout was

BB curls 3x8-12 40kg,50kg,58kg

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

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

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

Tricpes pushdown 3x8-12 99,101,110 pounds

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

Dips 3x12 body weight

DB donkey kickbacks FST-7 7x12 28kg's for the seven working sets

Had good train yesterday which was good and also good intense train which took me just under a hour to do and the plan now is to get nice buff for the sevens and when I am in Wellys for the sevens.When chicks see how buff I will plus they will check me and they will be thinking is that the Gym Rat which will make me feel a bit :shifty:

[Gym rat]

Yesterday was quads

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

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

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

Smith machine squats 3x8-12 140kg,150kg,158kg

Single leg extensions FST-7 7x12 45kg for the seven working sets

I had a good train yesterday and I was thinking,question for you guys instead of doing another Gym Rat movie when I am in Wellys for the sevens how about photos of Gym Rat in front of famous Wellington land marks?

[Gym rat]

Chest and Calf today

DB incline press 1x15 26kg's,3x8-12 42kg's,44kg's,40kg's

Flat bench flys 3x8-12 34kg's,36kg's,40kg's

Flat DB bench press 3x8-12 44kg's,46kg's,50kg's

cable cross over FST-7 7x8-12 80pps for the seven working sets

Calf press 3x8-12 7pp,8pps,9pps

Standing calf raise 3x8-12 270,290,300 pounds

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

Had good train today couldnt get the 46kg DB 's up for incline press since the Olympic area at my gym was quite so I use the 40's instead for the last set and smashed out 12 reps.

[Gym rat]

Yesterday was back

Chin up's 3x12

Bent over BB rows 3x12 120kg,130kg,135kg

One arm DB row 3x12 54kg,58kg,60kg

Single arm Iso lateral row 3x12 3x12 70kg,75kg,85kg

Back extensions 3x12

Straight arm pulldowns FST-7 7x12 150 pounds for the seven working sets

I had a awesome train yesterday when I got up to the third set for single arm Iso laertal row I was thinking 80kg or 85kg,I thought stuff 80 and go for 85kg. Before I started the last set I got some random dude to give me a spot smashed out 12 reps and when I was done training back my back was pumped plus trying getting my top off after words was bit of a mission plus I had to bent over to get it off.

[greemah]

Nice job on the rows, heavy as hell. You able to get a vid?

[maccaz]

hey gymrat how much do you weigh?

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 1x15 50kg,3x12 80kg,85kg,90kg

Db lateral raise 3x12 22kg's,24kg's,26kg's

DB front raise's 3x12 24kg's,26kg's,28kg's

Cable upright row 3x12 140,150,160 pounds

Behide the back single arm cable lateral raise FST-7 7x12 30 pounds for the seven working sets

Lying 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 for the seven working sets

Had awesome train today despite going to bed at 10:52pm after I stayed up for a bit because of a item that I was biding on trade me.Found out at work today there will be cross fit gym opening next door to the gym that I work in Feb.

hey gymrat how much do you weigh?

My weight is 98kg not to sure what my body fat % is

Nice job on the rows' date=' heavy as hell. You able to get a vid?[/quote'] Cheers Greemah might be able to get a vid of me doing heavy hell rows Gym Rat style :twisted:

[Gym rat]

Yesterday was arms

BB curls 3x12 40kg,50kg,58kg

Overheard cable curls 3x12 50pps,60pps,70pps

bicep cable curls 3x12 140,150,160 in pounds

Db hammer curls FST 7x12 40kg's for the seven working sets

Triceps pushdowns 3x12 99,101,110 pounds

DIPs 3x12 body weight

Triceps overhead cable extenions 3x12 140,150,160 pounds

DB donkey kick backs FST-7x12 28kg's for the seven working sets

Had awesome train yesterday while I was training one of the trainers that I know give me the up tumbs also like the way that I was training or going to war gym rat style :twisted: :twisted: .Stopped off at Supplement me on the way to work and bought a tub of creatine since I am dude to start a fresh cycle next Monday also I asked about when Super Quad will be in and I got told soon just now they are waiting on fresh stock to arrive.

[Gym rat]

Quads today

Leg extensions 1x20 66kg,3x8-12 120kg,123kg,126kg

Smith machine squats 3x8-12 140kg,150kg,160kg

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

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

Single leg extensions FST-7 7x12 45kg for the seven working sets

Had a good train today and got a good pump in quads also let out a good grunt when I was on the last few rep and last set for leg press.When playing on stopping off at the library checking my trade me account to see if I won the bid on Die Hard 4 but I had to go to a internet cafe which was close because the fire alarm went and I did get Die Hard 4 off trade me sweet.

[Gym rat]

Chest and calfs today

Smith machine incline press 1x15 60kg,3x8-12 100kg,105kg,110kg

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

Flat db bench press 3x8-12 44kg,46kg's,50kg's

Cable cross over FST-7 7x12 80pps for the seven working sets

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

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

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

Had good train despite of not getting not much sleep last night because of yesterday's events what I saw when I was biking to work which was a male on his bike got killed by a truck outside the Dunedin hospital.Got my accomadtion booked for when I go to Wellys for the sevens.

[Gym rat]

Yesterday was back

Chin ups 3x12 body weight

bent over bb row 3x12 120kg,130kg,140kg Pb

One arm DB row 3x12 56kg,58kg,60kg

Single arm iso lateral row 3x12 75kg,80kg,85kg

Back extensions 3x12

Close grip cable row FST-7 7x12 84kg for the seven working sets

Had a good train yesterday was stoked about smashing 12 good reps out by doing 140kg bent over bb row.

[Gym rat]

Shoulders and hamstrings today

Hammer shoulder press 1x15 50kg, 3x8-12 80kg,85kg,90kg

Db lateral raise 3x12 22kg's,24kg's,26kg's

DB front raise 3x12 24kg's,26kg's,28kg's

Cable upright row 3x12 140,150,160 pounds

Single cable lateral raise FST-7 7x12 30 pounds for the seven working sets

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

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

Standing leg curl FST 7x12 100 pounds or stack for the seven working sets

Had a good train today some old dude mention to me in the mens changing room that I am looking massive and I thought when I when i hit Wellys for the sevens the thousands of hot chicks will be thinking is that the Gym Rat which will make me feel :shifty:

[nzmusclemonster]

What 7's costume you going for this year bibby?

[Gym rat]

What 7's costume you going for this year bibby?

my 7's costume will be the same has years gone by or in other words I will be back in black at the cake tin :rockout: :rockout: :rockout: :rockout:

[greemah]

Nice job on the rows PB. Get a vid! Keen to see

[Gym rat]

Yesterday was arms and can't be bothered to write what I did but over all had a good train yesterday also looking forward to being back on creatine on Monday.Went for nice ride out to St Leonards on the new cycle path was playing on listing to my Ipod just as when I was starting out by the yacht club but my Ipod went flat on me :doh: .I forgot to mention no wind coming off the harbour as well which was good

[Gym rat]

Quads today

Leg extenions 1x20 66kg,3x10-12 120kg,123kg,125kg

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

DB walking lunges 3x10-12 40kg's,46kg's,50kg's

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

Single leg extensions FST-7 7x10-12 46 for the seven working sets

I had a good train today plus it was nice to be back on creatine after being off for four weeks.Yesterday I was looking at the NABBA/WFF web site and notice they have mens classsic class and I am kind of thinking of doing the Pan Pacific show in Aucks plus that's if I get enough funding to do both shows.