This means war Gym Rat style

[Gym rat]

If there is ant hot female tourist when I do yell out GYM RAT BABY with tourist I might get a bit :shifty: .

[Gym rat]

Shoulders

Db shoulder press 1x10 10kg's

Super set Db shoulder press with DB shurgs 4x8 25kg's,27.5kg's,30kg's,32.5kg's,40kg's,42.5kg,45kg's,60kg's,

Smith machine shoulder press 4x8 80kg,85kg,88kg,90kg

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

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

Triceps

Triceps push down with stright bar 4x8 63,69,81,103 all in pounds

Ezy bar skull crushers 4x8 39kg,44kg,48.5kg,49kg

Dips 3x25

I bought myself 21 speed bike after the gym because of the bus fairs in Dunedin will be going up on July 1st.When I read in today's Otago Daily times that I will have to pay $2.50 to get the bus to the gym and home which came to $30 a week or 120 per mounth. I thought stuff that I am not paying $5.00 a day to use the bus.I think I be best to buy a bike instead.While I was at work I had a thought rideing my should be fun after doing quads and I think I might need some training wheels on bike after I do quads :pfft: :pfft: roll on back and biceps.GYM RAT BABY!!!

[boostinggtir]

haha training wheel after quads :pfft: I would have thought you'd need them regardless :pfft: (jokes) Hey you don't think biking every where will make it harder for your legs to grow?

[Gym rat]

haha training wheel after quads :pfft: I would have thought you'd need them regardless :pfft: (jokes) Hey you don't think biking every where will make it harder for your legs to grow?

I will have wait and see if my quads will grow with me bikeing every where.

[Luigi]

haha training wheel after quads :pfft: I would have thought you'd need them regardless :pfft: (jokes) Hey you don't think biking every where will make it harder for your legs to grow?

lmao !!! that was harsh boosting!

[Gym rat]

Back

Chin ups 5x10

Close grip pull down 4x6-8 62kg,68kg,72kg,86kg

One Arm DB row 4x8 42kg,45kg,50kg,55kg

Bent over BB row with knuckels facing down 4x6-8 93kg,100kg,108kg,113kg

Biceps

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

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

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

Looking forward to seeing Transformers 2 on Saturday and I can not wait to see it.I had my first case of road rage when I was bikeing from the gym to work a truck took ages to go on to the the road when I was in in the cycle lane on one of the way Street'S going north.GYM RAT BABY

[Gym rat]

Rest day today went to see the new Transformers movie which I thought was wicked and just as good as the first transformers movie.Since I bought my bike on thursday I wont be doing any more cardio in the gym it will be just all weights.Now that I have got my bike I can do some ass buring while biking the streets of Dunedin and I best not to yell out time to feel the burn in my ass if there is any hotties since I am good looking film star I might get a bit :shifty: .GYM RAT BABY!!!

[boostinggtir]

Rest day today went to see the new Transformers movie which I thought was wicked and just as good as the first transformers movie.Since I bought my bike on thursday I wont be doing any more cardio in the gym it will be just all weights.Now that I have got my bike I can do some ass buring while biking the streets of Dunedin and I best not to yell out time to feel the burn in my ass if there is any hotties since I am good looking film star I might get a bit :shifty: .GYM RAT BABY!!!

lmfao, good one GR.

[Gym rat]

Quads

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

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

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

Leg press 5x8 320kg,360kg,380kg,400kg,410kg

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

When I was bikeing to work I was thinking man I could I use some training wheels :pfft: :pfft: after giving my quads a good ass kicking roll on chest and abs.GYM RAT BABY!!!

[Gym rat]

Chest

DB incline bench press 1x10 20kg's,4x8 30kg's,32.5kg's,35kg's,37.5kg'sPB

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

DB decline bench press 4x6-8 40kg's,42.5kg's,45kg's,50kg'sPB

Flat bench fly's,4x6-8 22.5kg's,25kg's,30kg's,32.5kg's

ABs

Crunches 4x25 with a 20kg plate across chest

Lying leg raise 2x50

When I was bikeing to the gym from I got a flate tire on bike and the tube of the tire got tied up into the chain .So I had to walk my bike to the bike shop and told them that I got a flat tire on my bike.I was not all that pleased I got a flat tire I yelled out why dose this have to happen roll on hamstrings and calfs.GYM RAT BABY

[boostinggtir]

So did you end up getting your bike fixed? Has your chest gotten bigger now that your pressing big weights?

[Gym rat]

So did you end up getting your bike fixed? Has your chest gotten bigger now that your pressing big weights?

I did get my bike fixed on the way to the gym not sure how big my chest I am going measure my chest when I get home from work

[Gym rat]

Hamstrings

Stiff legged deadlifts 1x10 60kg,4x8 100kg,110kg,113kg,118kg

Seated leg curls 4x8 86kg,93kg,100kg,107

Lying leg curls 4x15 59kg,59kg,59kg,59kg

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

Calfs

Standing calf raise 4x8 280,285,290,300 all in pounds

seated calf raise 4x8 100kg,105kg,110kg,118kg

When I was bikeing to the gym from home I biked past people waiting for the bus. I thought :haha: suckers have fun paying $ 2.50 or more for the use of the bus roll on shoulders and triceps.GYM RAT BABY!!!

[boostinggtir]

Hamstrings

Stiff legged deadlifts 1x10 60kg,4x8 100kg,110kg,113kg,118kg

Seated leg curls 4x8 86kg,93kg,100kg,107

Lying leg curls 4x15 59kg,59kg,59kg,59kg

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

Calfs

Standing calf raise 4x8 280,285,290,300 all in pounds

seated calf raise 4x8 100kg,105kg,110kg,118kg

When I was bikeing to the gym from home I biked past people waiting for the bus. I thought :haha: suckers have fun paying $ 2.50 or more for the use of the bus roll on shoulders and triceps.GYM RAT BABY!!!

haha, though you might wish you were on the bus when your felling the burn in your ass after doing hams.

[Gym rat]

No I did not thought that I was on the bus after doing hamstrings.

[GreekAdonis]

When I was bikeing to the gym from I got a flate tire on bike and the tube of the tire got tied up into the chain .So I had to walk my bike to the bike shop and told them that I got a flat tire on my bike.I was not all that pleased I got a flat tire I yelled out why dose this have to happen roll on hamstrings and calfs.GYM RAT BABY

Sometimes life is pretty unfair gymrat :pfft:

[Android]

might be kharma for laughing at the suckers at the bus stop the other day GR...now you have to take the bus?

[gazza]

you get a mountain bike big fella?

cycling after legs sucks mate, i used to cycle everywhere for a while.

you keen for a train sometime?

[Gym rat]

Shoulders

DB shoulder press 1x10 15kg's,Super set DB shoulder press with db shurgs 4x8 25kg,27.5kg's,30kg's,32.5kg's,40kg's,42.5kg's,45kg's,50kg's,60kg's,

Smith machine shoulder press 4x8 80kg,85kg,88kg,93kg

Hammer shoulder press 4x8 70kg,73kg,75kg,80kg

Superset Db lateral raise with bentover lateral raises 4x8 ,12.5kg's,12.5kg's,12.5kg's,12.5kg's,15kg's,15kg's,15kg's,15kg's

Triceps

Stright bar triceps push down 80,85,95,100 all in pounds

Ezy bar skull crushers 4x8 39kg,44kg,45.5kg,49kg

Dips 3x25

When I was bikeing from the gym to work I biked into sewer cover :doh: when I did I thought note to self becarefull of sewer cover when biking

might be kharma for laughing at the suckers at the bus stop the other day GR...now you have to take the bus?

I wont be taking the bus hear in Dunedin anymore Android but the only time that I will be taking the bus is when I come to Auckland for my assault on Auckland roll on back and biceps.GYM RAT BABY!!!I did get a mountain bike Gazza because the cost of the bus going up 25% which I find a rip off plus I will be saving extra money as well.I am thinking of having a assault on Christchurch in late August on ealry september.

[auck_builder]

i think the 25% is going to help pay the new stadium

[gazza]

i think the 25% is going to help pay the new stadium

LMAO :pfft:

[Gym rat]

BACK

Chin up 5x10

Close grip pulldowns 4x8 63kg,70kg,77kg,86kg

One arm Db row 4x8 42.5kg,45kg,50kg,55kg

Bent over BB row with knucles facing down 4x8 100kg,103,108kg,115kg

BICEPS

Ezy bar curls 4x6-8 39kg,43kg,,45kg,45kg

Seated Db curls 4x6-8 20kg's,22.5kg's,25kg's,25kg's

Overhead cable curls 4x6-8 100,120,140,140 all in pounds

Got very wet biking to gym from home in rain.I have two more days being on creatine until I take a three week break from taking creatine starting on Monday until the 27th when I am up in Aucks for my assault and three more weeks until I my assault on Auckland plus my big train at Les Mills Aucks.GYM RAT BABY!!!

[Gym rat]

Quads

BB squats 1x10 60kg 4x8-12 150kg,145kg,140kg,130kg

leg press 4x8-12 410kg,380kg,335kg,300kg

Hack squats 4x8-12 200kg,160kg,140kg,120kg,115kg

Leg extenions 4x8-12 114kg,114kg,100kg,86kg

DB lunges 4x8-12 40kg's,37.5kg's,32.5kg's,25kg's

When I leaving the gym I was thinking I need to hire some old person with mobilty scooter to toe me to work :pfft: :pfft: .Roll on chest and abs.GYM RAT BABY!!

[boostinggtir]

nice work gr, but dont u usually legpress 440kg?

[Luigi]

im looking very forward to seeing these 150kg squats in your next vid gymrat :nod: