gym rat 3 good looking film star powerhouse

[Luigi]

35kg db hammer curls gymrat ? your arms must be 20 inches if your shifting that sort of weight. bro.

[olympia]

Epic strength GR. Youve been on the roids havent you?

[Gym rat]

Epic strength GR. Youve been on the roids havent you?

No I am not on roids cheers guys

[Mike Zero]

Good training GR. Have fun at the 7's.

[Gym rat]

Today was chest and calfs

BB incline press 1x15 60kg,4x10-12 80kg,85kg,90kg,95kg

Incline flys 4x10-12 22.5kg's,25kg's,30kg's,32.5kg's

Flat DB bench press 3x10-12 40kg's,42.5kg's,45kg's

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

Calfs

Standing calf raise 4x15-20 255,270,285,289 all in pounds

Calf press 4x15-20 4pps,5pps,6pps,7pps

Seated calf raise FST-7 7x12-15 80kg,80kg,80kg,80kg,80kg,80kg,80kg

I had a good train came away with a good pump in my chest.

[Gym rat]

Today was quads

Leg extenions 1x15 59kg, 4x8-12 114kg,120kg,123kg,126kg

Smith machine squats 4x10-12 140kg,145kg,150kg,158kg

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

Hack squats FST-7 7x5-7 4pps

Before I went to bed I mixed 250ml of low fat cottage chesse with 100ml of yoghurt I thought it taste nice to sure on the protien ratio though.

[southernsamurai]

4PPS on hack squats, that is respectable GR but how deep do you go?

Good to see you havent mentioned a burn in your ass for once!

[Gym rat]

Today was back

Wide chin ups 3x10

Chin up's 3x10

Iso lateral row 4x10-12 120kg,125kg,128kg,133kg

Bent over bb row 4x10-12 110kg,115kg,125kg,133kg

One arm DB 3x10-12 50kg,52.5kg,55kg

Stright arm pulldown FST-7 7x12 100,100,100,100,100,100,100 all in pounds

Looking forward to training back at Les Mills in the Hutt when I arrive in Wellys next Wednesday.Question for you guys what should I yell out when I arrive in Wellys?

4PPS on hack squats, that is respectable GR but how deep do you go?

I go half way plus I have the platform at a high level.

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 40kg,4x10-12 55kg,58kg,63kg

Db front raise 4x10-12 15kg's,17.5kg's,20kg's,22.5kg's

DB shrugs 4x10-12 50kg's,52.5kg's,55kg's,60kg's

Db lateral raises FST-7 7x12 15kg's,15kg's,15kg's,15kg,15kg's,15kg's,15kg's

Standing leg curl 4x10-12 100,109,111,120 all in pounds

Lying leg curls 4x10-12 62kg,69kg,73kg,75kg

Seated leg curls FST-7 7x5-7 93kg,93kg,93kg,93kg,93kg,93kg,93kg

Three more trains in Dunedin before I head up to Wellys for the sevens and filming of the next Gym Rat movie which will be filmed on Sunday after the sevens.I hope I dont lose my voice at the sevens :pray:

[GreekAdonis]

Due to an impending hangover, we will be keeping the gym rat movie short this year. So we are going to see some max lifts on squats, Bench press and deadlifts. Also two more exercises, any ideas? I wouldn't mind seeing some of these.

Stiff legged deadlifts 4x10-12 110kg,120kg,130kg,140kg

Thinking of having a train at Les Mills in the hutt when I come up to Wellys for the sevens.

Don't bother, poor aircon and its stinking hot and humid in summer.

[nzmusclemonster]

Thinking of having a train at Les Mills in the hutt when I come up to Wellys for the sevens.

Don't bother, poor aircon and its stinking hot and humid in summer.

Not to mention all the ILS sufferers out there....

[Gym rat]

Today was arms

Ezy bar curls 2x10-12 39kg,45kg,48kg,

Db hammer curls 3x10-12 30kg's,32.5kg's,35kg's

Db conceration curls 3x10-12 17.5kg,20kg,22.5kg

DB preacher curl FST-7 7x5-7 22.5kg,22.5kg,22.kg,22.5kg,22.5kg,22.5kg,22.5kg

Tricpe pushdown with straight bar 3x10-120,130,140 all in pounds

Dips 3x10-12 body weight

Smith machince close grip bench press 3x10-12 75kg,78kg,80kg

Overhead tricep cable extenion FST-7 7x12 120,120,120,120,120,120,120 all in pounds

Dosent worry me if the air con is poor at Les Mills in the hutt that's cool with me.

[Tinguerilla]

. Also two more exercises, any ideas?

Hack squats FST-7 7x5-7 4pps :nod: :nod:

[southernsamurai]

. Also two more exercises, any ideas?

Hack squats FST-7 7x5-7 4pps :nod: :nod:

This. Full ROM or it doesnt count! Start at the bottom and no locking out.. or would GR even be able to get up

[tomsammce]

I'd love to see even 1 rep of the famous 180kg smith machine squat that he some how manages to do 10 of.

[Luigi]

Due to an impending hangover, we will be keeping the gym rat movie short this year. So we are going to see some max lifts on squats, Bench press and deadlifts. Also two more exercises, any ideas? I wouldn't mind seeing some of these.

.

i want to see this.

Today was arms

Ezy bar curls 2x10-12 39kg,45kg,48kg,

Db hammer curls 3x10-12 30kg's,32.5kg's,35kg's

Db conceration curls 3x10-12 17.5kg,20kg,22.5kg

DB preacher curl FST-7 7x5-7 22.5kg,22.5kg,22.kg,22.5kg,22.5kg,22.5kg,22.5kg

Tricpe pushdown with straight bar 3x10-120,130,140 all in pounds

Dips 3x10-12 body weight

Smith machince close grip bench press 3x10-12 75kg,78kg,80kg

Overhead tricep cable extenion FST-7 7x12 120,120,120,120,120,120,120 all in pounds

Dosent worry me if the air con is poor at Les Mills in the hutt that's cool with me.

[GreekAdonis]

i want to see this.

Db hammer curls 3x10-12 30kg's,32.5kg's,35kg's

Good call.

What do you reckon gym rat? Are you ready to step up and provide video of this?

Dosent worry me if the air con is poor at Les Mills in the hutt that's cool with me.

Was that a pun gym rat? :pfft:

[Gym rat]

Today was chest

BB incline press 1x15 60kg,4x10-12 80kg,83kg,85kg,88kg,93kg

DB incline flys 4x10-12 25kg's,27.5kg's,30kg's,32.5kg's

Db bench press 3x10-12 40kg's,42.5kg's,45kg's

Cable cross overs FST-7 7x12 140,140,140,140,140,140,140 all in pounds or 70 pounds each side

Standing calf raise 4x15-20 240,255,270,285 all in pounds

Calf press 4x15-20 5pps,6pps,7pps,8pps

Seated calf raise FST-7x12-15 80kg,80kg,80kg,80kg,80kg,80kg,80kg

Good call.

What do you reckon gym rat? Are you ready to step up and provide video of this?

Yeah I am ready to step up

Dosent worry me if the air con is poor at Les Mills in the hutt that's cool with me.

Was that a pun gym rat? :pfft:

[Gym rat]

Today was quads

Leg extenions 1x15 59kg,4x8-12 114kg,120kg,123kg,126kg

Smith machine squats 4x10-12 140kg,145kg,150kg,155kg

Leg press 3x10-12 6pps,7pps,8pps

Hack squats FST-7 7x5-7 4pps

It was early quad train for also few hours early compare to what I am norlmly use to and one more sleep until Gym Rat comes to Wellington for the sevens and the filming of the next gym rat movie on the Sunday after the sevens.

[M.T]

GR awesome to meet you today bro. Your looking pretty swole keep up the good work. Thanks for your help on deads and good form on the banded deads. Have a blast at the 7's :rockout:

[runveerun]

Good to see you again today GR! 8) Maybe we can turn you into a Powerlifter? :grin: Have fun at the sevens sir :salute:

[teamfatboy]

Nice to meet you today GR - Dunedin produces a lot of quality people :nod: - hope you have fun at the Sevens.

[Chillicat]

Dunedin produces a lot of quality people :nod: -

It sure does (I am originally from there too :nod: )

[drizzt]

Nice to meet you yesterday GR! I dropped a good word in for you at the film set down the road from the House bro 8)

[Gym rat]

Like wise good meet you meet you Mt,Drizzt TFB.Cheers Drizzt for puting in a good word me for the film set down the road from the house thanks mate and nice to see you again Vee.