This means war Gym Rat style

[gazza]

have you booked your flights yet gym rat? make sure and let us all know when you fly out, i'll put the rubber gloves in the freezer special :nod: if it's monday you get a choice, the finger or the fist :pfft:

[GreekAdonis]

[Gym rat]

I have got my flights booked.

[boostinggtir]

Sounds cool GR, I look forward to watching the movie. Be sure to give 1day a crack for always been a smarty ass when you see em. :pfft:

[1day]

Sounds cool GR, I look forward to watching the movie. Be sure to give 1day a crack for always been a smarty ass when you see em. :pfft:

ahahahahahahahah, now now. i just wana b a movie star too, '1DAY BABY!!!!

[boostinggtir]

lol, watch him GR, I've got a feeling he's going to try an steal your shine.

[1day]

ahahahaha, na bro im just gona b a fart in the wind up there, 'no1 will see me theyl all just wonder wot that hi-protien toxic smell is' :pfft:

[boostinggtir]

haha you an GR should have fart off competition. It would be very :pfft: :pfft: :pfft: or in other words

[1day]

[Gym rat]

haha you an GR should have fart off competition. It would be very :pfft: :pfft: :pfft: or in other words

Good idea :pfft: :pfft: I will be getting a new training split from trainer not to sure what it will be just now I am getting bored with my current training split that I have.

[Gym rat]

Shoulders

DB shoulder press 1x10 12.5kg's,3x8 27.5kg's,30kg's,30kg's

Alternating Arnold Press 4x6 22.4kg,22.5kg,25kg,27.5kg

Super set DB front raises with side lateral raises 4x8 12.5kg's,12.5kg's,12.5kg's,12.5kg's,15kg's,15kg's,15kg's,15kg's

Rear delt fly's 4x10 50,60,70,70 all in pounds

Triceps

DB Triceps extensions 3x12 37.5kg,40kg,42.5kg

Triceps press 3x12 60,70,85 all in pounds

Dips 3x25

A new female member at my gym asked me what are some good exercise's abs? I told crunches or prone holds afterwords I was thinking what I am a Personal trainer :roll: roll on back abs and cardio.GYM RAT BABY!!!

[boostinggtir]

she probably just wanted a root from a good looking movie star.

[Gym rat]

she probably just wanted a root from a good looking movie star.

bloody good one :pfft: :pfft: :pfft: :pfft:

[Gym rat]

Back

Body weight chin ups 5x10

Wide lat pull down to the front 5x8 77kg,77kg,77kg,84kg,84kg

Seated wide grip cable row 4x8 72kg,79kg,84kg,91kg

Iso lateral low row 4x10 100kg,110kg,118kg,120kg

ABS Super set reverser crunches with crunches 4x20

Cardio 30 minutes on the bike level 8

I got a pay rise yesterday at work happy about that .I will be getting paid $ 15.50 per hour now which will be nice go me I rock or :rockout: roll on cardio.GYM RAT BABY!!!

[boostinggtir]

good looking an rich :shock: Man you wont be able to keep the girls off you. :pfft:

[Gym rat]

I might have use Soundsgood and 1day to be my body guards for when I am in Aucks because of me being a good looking flim star or might get a bit :shifty: with all the hot women including the Warriors cheerleaders.

[boostinggtir]

Yea don't worry, 1day will have the girls running away. And it wont be because he's intimidating. :pfft:

[Gym rat]

No weights today just cardio for half hour on the bike level eight.Shit about the league last night I missed it but I saw the score in the Otago Daily times when I got up.GYM RAT BABY

[Gym rat]

Rest day today no weights no cardio it is bloody cold in Dunedin today. I am going to have nice lazy day and stay warm roll on legs.GYM RAT BABY!!!!

[1day]

Yea don't worry, 1day will have the girls running away. And it wont be because he's intimidating. :pfft:

who told u about my huge penis bro?? yea unfortunately its to big for most of the girls to handle. :roll:

oh bro ,by the way i know a cuple of chicks that say 'size doesnt worry them' ,so il send them ur way mate :wink:

[boostinggtir]

cheer bro we'll spit roast them.

[Luigi]

Yea don't worry, 1day will have the girls running away. And it wont be because he's intimidating. :pfft:

who told u about my huge penis bro?? yea unfortunately its to big for most of the girls to handle. :roll:

oh bro ,by the way i know a cuple of chicks that say 'size doesnt worry them' ,so il send them ur way mate :wink:

lol dreamer~!

[Gym rat]

dreamer is right :pfft: :pfft:

[Gym rat]

Legs

BB Squats 1x10 60kg,3x8 130kg,138kg,140kg

Hack squats 4x8 160kg,180kg,190kg,200kg

deadlifts 1x10 100kg 3x6-8 120kg,130kg,130kg

seated leg curls 4x8 86kg,93kg,100kg,100kg

leg extensions 4x8 100kg,107kg,114kg,114kg

DB lunges 4x10 30kg's,32.5kg's,35kg's,37.5kg's

Standing calf raise 4x10 255,255,255,255 all in pounds

I asked my trainer about would be hard for me to get to 110kg it would take me a while to do because of my size.I think I best to get up to 100kg instead roll on chest and biceps.GYM RAT BABY!!!

[Nane']

I asked my trainer about would be hard for me to get to 110kg it would take me a while to do because of my size.I think I best to get up to 100kg instead roll on chest and biceps.GYM RAT BABY!!!

Your trainer is very wise Gym rat...get to 100kgs first before attempting to reach 110.