Big, Buff and Fit. Sound good?

[Varven]

Hhaha yeah... I always suspected you knew too much and had too mcuh experience for someone who'd been in the game for less than a year

Besides.. the rugby greatly contributes.. .. good foundation...

nonetheless... bring on 110kg baby !!!

[boostinggtir]

So he's really a veteran. :pfft:

[soundsgood]

TUES 10 FEB - CHEST / BICEPS

BENCH PRESS

20 x 20kg

20 x 60kg

12 x 100kg

8 x 130kg

6 x 130kg

INCLINE DUMBBELL PRESS

10 x 30kg

10 x 45kg

10 x 45kg

LYING CABLE FLIES

10 x 70lb

10 x 100lb

10 x 100lb

BARBELL BICEP CURL

20 x 20kg

10 x 50kg

10 x 50kg

10 x 50kg

CABLE BICEP CURL

10 x 70lb

10 x 90lb

10 x 90lb

DUMBBELL HAMMER CURLS

10 x 30kg

10 x 30kg NEW PB

DIET

Meal 1: Double Protein shake / Pear / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g chop chop chicken on brown rice w mixed veges

Meal 4: 160g chop chop chicken / 4 slices vogels w peanut butter

Meal 5: Double Protein shake / mandarins / cup rolled oats / cup yoghurt

Meal 6: 400g Scotch Fillet / potato / veges

Meal 7: 10 eggs scrambled / double protein shake

No Spotter so couldn't go all out on the bench. Didnt really push my biceps too hard today, still resting my right arm. Fortunately it wasnt actually too sore today, just a minor discomfort.

Seeing as everyone else is doing it, I may post up an update pic, but I'll be in my singlet lol

Got to love bulking :grin:

[boostinggtir]

Nice 130kg with out a spotter. I've moved that weight before, though I never was able to move it off the hooks by myself. Yea when I was bulking I looked good in a singlet, but not so much with it off, think I was like 20%bf :pfft: .

[soundsgood]

WED 11 FEB - SHOULDERS

DUMBBELL SHOULDER PRESS

10 x 25kg

10 x 32.5kg

10 x 40kg

4 x 45kg

10 x 40kg

DUMBBELL SIDE RAISES

10 x 15kg

10 x 15kg

DUMBBELL FRONT RAISES

10 x 22.5kg

12 x 22.5kg

BARBELL SHRUGS

10 x 100kg

10 x 180kg

10 x 220kg

8 x 240kg NEW PB

15 x 140kg

Quick shoulder workout this arvo

Diet as per normal.

Got all the videos from Gymrats training in Wellington but none from the sevens :cry: So the movie is strictly about him training. Preview available tonight!

[GreekAdonis]

When do you train abs? I usually do them on shoulder days. Although I can understand if you were keen to get home and start working on the gymrat movie! :pfft: Yeah sadly the yellow jackets go a bit ape if you start filming the sevens :evil:

[Gym rat]

Which I saw one of the yellow jackets go all ape shit at guy from C4 when I was at the sevens for filming.And for abs I do with back.

[soundsgood]

When do you train abs? I usually do them on shoulder days.

ummm not at all at the moment :shifty: See my other thread 'Abs in the offseason'

I will probably add them into shoulders day too

[two_phat]

Those are some massive weights - 130kg bench and 40kg shoulder press! :shock: :shock:

[Luigi]

Those are some massive weights - 130kg bench and 40kg shoulder press! :shock: :shock:

yea hes an animal :gunfire:

[soundsgood]

THURS 12 FEB - LEGS

SQUATS

20 x 20kg

20 x 60kg

12 x 100kg

10 x 140kg

8 x 180kg

8 x 180kg

LEG PRESS

10 x 250kg

10 x 400kg

10 x 450kg

10 x 500kg

LEG EXTENSION

10 x 80kg

10 x 105kg

10 x 105kg

10 x 105kg NEW PB

STANDING CALF RAISES

12 x 440lb

12 x 440lb

LYING HAMSTRING CURLS

10 x 110lb

8 x 145lb

8 x 145lb NEW PB

DIET

Meal 1: Double Protein shake / cup rolled oats / pear / cup yoghurt / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop Chop chicken on brown rice w mixed veges

Meal 4: 160g chop chop chicken / Mandarins

Meal 5: Double Protein shake / cup rolled oats / Banana

Meal 6: 400g Chicken breast on basmati rice

Meal 7: 10 eggs scrambled / double protein shake

Dropped the weight on my squats and focused on going deep and slow on every rep. Finished with a few grunts that Gymrat would be proud of :pfft:

The leg extensions absolutely nailed my legs, in so much pain after each set I had to walk it off for a good 30 secs before I could sit back down.

All in all a good quick leg workout over in under an hour. My legs were pretty pumped by the end, in fact my size XL Adidas training shorts were so tight they looked like Dan Carter jockeys clinging to my legs :shifty:

As I walked down the stairs I thought man I could do with a zimmer frame :pfft:

SOUNDSGOOD BABY!

[runveerun]

Stealing Gym Rats quotes huh? It's all gym rat, gym rat on this board at the moment!!! I did legs today too it feels like I'm walking in mud! Are you getting sick of the chop chop yet?

[GreekAdonis]

You forgot to say roll on chest and triceps. :pfft:

[Gym rat]

Stealing my quotes :naughty: Soundsgood that is a big no,no in my book.

[bambam]

I don't really feel adding BABY to the end of your name really qualifies as stealing a quote.....

[disasterpiece]

I suggest you get a zimmer frame or motorized wheelchair after that leg workout soundsgood

[soundsgood]

SUN 15 FEB - BACK / TRICEPS

WIDEGRIP CHIN-UPS

10 @ B/W

8 @ B/W

8 @ B/W

DEADLIFTS

20 x 20kg

15 x 60kg

12 x 100kg

8 x 140kg

4 x 200kg

SEATED CABLE ROWS

10 x 80kg

10 x 108.5kg

10 x 108.5kg

10 x 108.5kg

WIDEGRIP LAT PULLDOWNS

10 x 150lb

8 x 210lb

8 x 210lb

PRONE DUMBBELL FLIES

12 x 20kg

12 x 20kg NEW PB

TRICEP DIPS

10 @ B/W

10 @ B/W + 20kg

8 @ B/W + 20kg

DUMBBELL SKULLCRUSHERS

10 x 20kg

12 x 20kg

6 x 25kg NEW PB

CABLE PULLDOWNS W ROPE

10 x 60lb

10 x 84lb

18 x 84lb (rep out)

DIET

Meal 1: Double Protein shake / Cup rolled oats / Cup Yoghurt / Banana / 4 slices vogels w peanut butter

Meal 2: Pear / Orange

Meal 3: Double Protein shake / cup rolled oats

Meal 4: 160g chop chop chicken on brown rice w mixed veges

Meal 5: 300g scotch fillet / salad

Meal 6: 400g Chicken breast / potato / salad

Meal 7: 10 eggs scrambled

Meal 8: Double protein shake

Couple of days off plus an early train meant I wasnt feeling really strong today. Only one working set on the deads, didnt feel up to a second one. Funnily enough I have gained a little bit more weight over the rest break. Up to 105.4kg. Which is quite surprising considering how much Ive sweated out the last few days. Lets just say my job is not ideal for someone of my size :pfft:

I know Im supposed to plateau at 105kg but Grants got Truemass on sale for $89 for the big tub, it tastes so good. What am I supposed to do :doh:

[1day]

nice workout boss :clap:

Funnily enough I have gained a little bit more weight over the rest break. Up to 105.4kg. Which is quite surprising considering how much Ive sweated out the last few days. Lets just say my job is not ideal for someone of my size :pfft:

so im gona make u sweat on fri am i?................... :shock: umm thats not wot it sounds like :doh: :pfft:

[soundsgood]

TUES 16 FEB - CHEST / BICEPS

INCLINE DUMBBELL PRESS

12 x 25kg

10 x 35kg

10 x 45kg

10 x 45kg

BENCH PRESS

20 x 60kg

10 x 100kg

8 x 120kg

8 x 120kg

LYING CABLE FLIES

10 x 60lb

10 x 100lb

8 x 100lb

BARBELL BICEP CURLS

20 x 20kg

10 x 50kg

10 x 50kg

10 x 50kg

HAMMER DUMBBELL CURLS

10 x 30kg

10 x 30kg

STANDING CABLE BICEP CURLS

10 x 60lb

10 x 90lb

8 x 90lb

DIET

Meal 1: Double Protein shake / cup rolled oats / pear / cup yoghurt / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g Chop Chop chicken on brown rice w mixed veges

Meal 4: 160g chop chop chicken

Meal 5: Double Protein shake / cup rolled oats / Banana

Meal 6: 300g Lamb on white rice

Meal 7: 10 eggs scrambled

Meal 8: Double Protein shake

No spotter on the bench today again. Just went light, never as strong after incline dumbbells anyway. Its a shame the dumbbells only go up to 45kg at my gym :doh:

[1day]

ur benchings insane bud :clap: dnt want u cum do workout wit me, ul make me feel like a girl :oops: ,lol

[GreekAdonis]

so im gona make u sweat on fri am i?..................

ul make me feel like a girl :oops: ,lol

Your posts are full of innuendo bro! :pfft: Is there something you want to tell us?! :pfft:

[boostinggtir]

Nice work man. dam $89 is a nice deal for the true mass. Your goals change based on supplement prices. :pfft:

[1day]

:shock: ahahahaahahah :pfft:

naa im happily married(to a woman ) with 2kids

so sorry 'Greeky', u dont have a show :pfft:

[GreekAdonis]

:shock: ahahahaahahah :pfft:

naa im happily married(to a woman ) with 2kids

so sorry 'Greeky', u dont have a show :pfft:

Nice one bro! Only taking the piss! :pfft:

[soundsgood]

TUES 17 FEB - SHOULDERS

SEATED DUMBBELL SHOULDER PRESS

10 x 26kg

10 x 36kg

6 x 46kg NEW PB

4 + 2 x 46kg (spotted last 2)

SIDE DUMBBELL RAISE

10 x 15kg

10 x 15kg

12 x 15kg

FRONT DUMBBELL RAISE

10 x 23kg

10 x 23kg

12 x 23kg NEW PB

MILITARY PRESS ON SMITH MACHINE

10 x 40kg

4 x 80kg

8 x 70kg

8 x 70kg

REVERSE SEATED FLY MACHINE (not sure the name lol)

10 x 160lb

10 x 160lb

SHOULDER PRESS MACHINE

10 x 160lb

6 x 180lb

DIET

Meal 1: Double Protein shake / Cup oats / cup yoghurt / Pear / Banana / 4 slices vogels w peanut butter

Meal 2: Apple / Orange

Meal 3: 160g chop chop chicken on brown rice w mixed veges

Meal 4: 160g chop chop chicken / apple

Meal 5: Double protein shake

Meal 6: 200g fish / scallops / chips :shifty:

Meal 7: Double Protein shake

CARDIO

40 min game of basketball

Went and had a train at the Morrinsville Gym with 1day today. Unfortunately our splits clashed so we couldnt train together but still good to get a decent spot. \:D/

Impressed with the equipment at his gym, especially those 75kg dumbbells :shock:

Wandered around trying all the different pieces of equip, it was obviously I dont get away from my gym often :pfft: