This means war Gym Rat style

[Gym rat]

Stink about the rugby last night I will blame Peter Chin for the lost .I had a look my calander on phone today I have three more weeks on creatine until I take a three week break from creatine also I finshed my new programe which I am going to start up in three weeks time.My new programe will be a combo of high and low reps which I got from difffrent pro and NPC athlets in my flex mags that I have roll on quads.GYM RAT BABY!!!!

[boostinggtir]

yea I'm a bit temped to start training low rep for chest. let us know how you go.

[Gym rat]

Quads

BB Squats 1x10 60kg, 4x8 135kg,138kg,140kg,150kg PB, failure

Hack squats 4x8 160kg,190kg,195kg,200kg

Leg press 5x8 310kg,340kg,360,385kg,405kg

Leg extenions 4x8 114kg,114kg,114kg,114kg

DB walking lunges 4x10 20kg's,22.5kg's,25kg's,27.5kg

When I was doing DB walking lunges on my last set a trainer walked in front of me which I thought was a bit mindles and rude as well :roll: .When I was leaving the gym I thought man I could use a mobilty scooter right about now :pfft: :pfft: roll on chest,abs and cardio.GYM RAT BABY!!!

[Gym rat]

Chest

BB incline bench press 1x10 60kg,4x8 85kg,88kg,90kg,93kg

Db bench press 4x6-8 40kg's,42.5kg,45kg,50kg

decline bench press 4x8 100kg,103kg,107kg,113kg

Flat bench fly's 4x6-8 22.5kg,25kg's,27.5kg,32.5kg

Abs

Crunches 4x25 with 20kg plate across my chest

Hanging leg raise 4x25

Cardio walked to the gym because of the snow in Dunedin today plus it freezing cold roll on hamstrings and calfs.GYM RAT BABY!!!

[Gym rat]

Hamstrings

Stiff leagged deadlifts 1x10 60kg,4x8 90kg,100kg,108kg,110kg PB

Seated leg curls 4x6-8 86kg,93kg,100kg,107kg

lying leg curls 4x6-8 66kg,73kg,80kg,80kg

Standing leg curl 4x8 60,70,80,90 all in pounds

Calfs

Calf press 4x8 300kg,310kg,315kg,320kg

seated calf rasie 4x8 100kg,105kg,110kg,115kg

I tryed a new grip today when I was doing stiff legged deadlifts which was the same grip as when one dose normal deadlifts.Which helped me to have a better grip on the bar when I was doing stiff legged deadlifts roll on shoulders and triceps.GYM RAT BABY!!!

[Gym rat]

Shoulders

DB shoulder press 1x10 10kg's,Superset DB Shoulder press with DB shurgs 4x8 27.5kg's,30kg's,32.5kg's,32.5kg's DB shurgs 42.5kg's,45kg's,47.5kg's,60kg's,

Smith machine shoulder press 4x8 80kg,83kg,85kg,90kg

Hammer shoulder press 4x8 70kg,75kg,78kg,85kg

Super set Db lateral raises with bent over lateral raises 4x8 15kg's,15kg's,15kg's,15kg's. bent over lateral raises 17.5kg's,17.5kg's,17.5kg's,17.5kg's

Triceps

Triceps push down with stright bar 1x10 45,4x8 63,69,75,105 all in pounds

ezy bar skull crushers 4x8 39kg,45kg,47kg,49kg

Dips 3x25

Training was good it took just over an hour to do shoulders and triceps with the rest time ranging from one miunte to two minutes I have got doms in my calfs after yesterday giving my calfs and good ass kicking roll on back and biceps.GYM RAT BABY!!

[Gym rat]

Back

Body weight chin ups 5x10

Close grip pull down 4x8 68kg,72kg,78kg,86kg

One am DB row 4x8 45kg,47.5kg,52kg,55kg

Bent over bb row with knuckes facing down 4x8 90kg,100kg,103,108kg,113kg

Biceps

Ezy bar curls 4x8 39kg,43kg,45kg,48kg

Seated db curls 4x8 20kg's,22.5kg's,25kg's,25kg

Over head cable curls,4x6-8 100,120,140,160 all in pounds

Five weeks until my big train at Les Mills Aucks and I can not wait to train there.Bet you Auckland folk are looking forward to seeing Gym Rat live and in action at Les Mills Aucks roll on cardio.GYM RAT BABY!!!

[Gym rat]

Did cardio yesterday on the treadmill level eight.I was plaining on staying up to watch the delayed coverage of the Ab's vs France from the Cake tin on Prime but I taped instead because I felt dam tired thanks to my cat getting me up at 4am :x which made my engery levels later on in the day were shit plus I couldn't be bothred to do much.I have thought out the plan for the week that I go to Auckland for my assult when I am up there which is quads,shoulders,triceps,Hamstrings calfs,back,abs,chest and biceps at Les Mills Aucks roll on quads.GYM RAT BABY!!!

[gazza]

nothing wrong with pussy getting you up at 4am :pfft: :pfft: \:D/

[Gym rat]

Quads

BB squats 1x10 60kg,4x8 138kg,140kg,145kg,150kg failure 100kg

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

Leg press 5x8 340kg,360kg,380kg,400kg,415kg

Leg extenions 4x8 114kg,114kg,114kg,114kg

Db walking lunges 4x10 22.5kg's,25kg's,27.5kg,30kg's

Training was good and four quad work outs until my assault on Auckland which is coming closer all time back in late Feb it seamed ages way now it is coming closer all the time roll on Chest,abs and cardio.GYM RAT BABY!!!

[Gym rat]

Chest

BB incline bench press 1x10 60kg,4x8 85kg,88kg,90kg,93kg

DB bench press 4x8 40kg's,42.5kg's,45kg's,50kg's

BB decline bench press 4x8 100kg,105kg,108kg,113kg

Flat bench fly's 4x8 22.5kg's,25kg's,27.5kg's,32.5kg's

Abs

crunches with 20kg plate across chest 4x25

Hanging leg raise 4x25

cardio 30 minuteson cross trainer level eight

I had this idea for my film which I could yell out Gym Rat baby when there is lots of tourist around plus there looks on there faces would be :? .What do you guys reckon? Roll on hamstrings and calfs.GYM RAT BABY!!!

[laurasaur]

I had this idea for my film which I could yell out Gym Rat baby when there is lots of tourist around plus there looks on there faces would be :? .What do you guys reckon? Roll on hamstrings and calfs.GYM RAT BABY!!!

fkn great idea GR love it!!

[Gym rat]

I had this idea for my film which I could yell out Gym Rat baby when there is lots of tourist around plus there looks on there faces would be :? .What do you guys reckon? Roll on hamstrings and calfs.GYM RAT BABY!!!

fkn great idea GR love it!!

Cheers Laurasaur.

[boostinggtir]

I had this idea for my film which I could yell out Gym Rat baby when there is lots of tourist around plus there looks on there faces would be :? .What do you guys reckon? Roll on hamstrings and calfs.GYM RAT BABY!!!

fkn great idea GR love it!!

Cheers Laurasaur.

haha this is going to be a classic crackup or in other words :pfft: and plus :? not to mention :shock: .

[Gym rat]

I was thinking that plus it would be good for a laugh or in other words :pfft: :pfft: :pfft: :pfft: .

[Monopoly Man]

I reckon you should go to the German Consulate office and mention the Nazi's when you are up in Auckland.

[boostinggtir]

Just don't mention the war what ever you do.

[Gym rat]

I dont intened to visit the German consulate office when I am in Aucks for my assault in Auckland.

[startinfromscratch]

I dont intened to visit the German consulate office when I am in Aucks for my assault in Auckland.

man, this shit still cracks me up!

Gymrat, are you going to do any cardio up in aucks?

[Gym rat]

In the way of cardio that I will be doing is when I am in Aucks will be lots of walking around.I was talking Soundsgood on facebook and Soundsgood likes my idea of yelling out GYM RAT BABY when I walk by some tourist.Soundsgood he will get the tourist to yell out Gym Rat Baby which will make this film very funny or in other words :pfft: :pfft: :pfft: :pfft: :pfft: .

[auck_builder]

lol is soundsgood going to follow u around for the day? sorta like ED tv?

[Gym rat]

lol is soundsgood going to follow u around for the day? sorta like ED tv?

I think so but I am not sure I have to ask Soundsgood the next time that I am talking to Soundsgood on facebook

[Gym rat]

Hamstrings

Stiff legged deadlifts 1x10 60kg,4x6-8 90kg,100kg,113kg,118kg PB

seated leg curls 4x6-8 86kg,93kg,100kg,107kg

lying leg curls 4x6-8 66kg,73kg,80kg,80kg

standing leg curls 4x8 60,70,80,90 all in pounds

Calfs

Calf press 4x8 290kg,330kg,350kg,360kg

seated calf raises 4x8 90kg,100kg,110kg,115kg

Left the gym with my calfs feeling pumped and the same for my hamstrings aswell.When I do yell out GYM RAT BABY with the tourist when I am in Aucks that way I can become famous in which ever country that the tourist is from and become famous through out the world :grin: just like Borat :pfft: roll on shoulders and triceps.GYM RAT BABY!!

[nemesis]

In the way of cardio that I will be doing is when I am in Aucks will be lots of walking around.I was talking Soundsgood on facebook and Soundsgood likes my idea of yelling out GYM RAT BABY when I walk by some tourist.Soundsgood he will get the tourist to yell out Gym Rat Baby which will make this film very funny or in other words :pfft: :pfft: :pfft: :pfft: :pfft: .

like it! But you gotta try and get German tourists! :pfft:

[boostinggtir]

When I do yell out GYM RAT BABY with the tourist when I am in Aucks that way I can become famous in which ever country that the tourist is from and become famous through out the world

Cool, your fame will spread like swine flu.