This means war Gym Rat style

[Gym rat]

That just give me a good idea which is I will use time to feel the burn in my ass when I do hamstrings and calfs as well as cardio.I be best not yell it out in the gym if I am the only guy in the gym when there is lots of hotties around or might get a bit :shifty: since I am hot good looking film star.

[boostinggtir]

lmfao!!

[Gym rat]

Today was shoulders and triceps started off with

Smith machine shoulder press 1x15 60kg 4x12,6,6,8 80kg,85kg,88kg,90kg

BB upright row 3x8,8,10 40kg,50kg,43kg

Rear delt fly's 3x10,10,12 80,70,60

Standing lateral raises 3x10,10,12 12.5kg's,15kg's,17.5kg's

Triceps

Triceps pushdown 4x12,6,6,8 37.5kg,52.5kg,52.5kg,47.5kg

Dips 3x10

Skull crushers 3x10,10,8 39kg,45kg,49kg

When I was biking past the train station on the way to the gym I biked past a very hot chick which made me a :shifty: going out for tea tonight and I will be having japness to sure what I will be having roll on Back and biceps.GYM RAT BABY!!!

[Gym rat]

Today was back and biceps and there was all out war Gym Rat style meaning a good shit load of gruting started off with

Back

BB bent over row 1x15 60kg 4x8-12 108,115kg,120kg,105kg

Pulldown to the front 4x8-12 84kg,79kg,77kg,70kg

close grip cable row 4x8-12 105kg,98kg,93kg,84kg

One arm Db row 4x8-12 60kg,55kg,50kg,47.5kg

Biceps

Ez bar curl 3x8,6,4 39kg,45kg,48kg

Seated db curls 3x8,6,4 20kg's,25kg's,27.5kg's

Cable hammer curls 4x8-12 63,57,51,45 all in pounds

I will be turning 33 tormorow it makes me feel old just even thinking about.GYM RAT BABY!!!!

[autechre]

I will be turning 33 tormorow it makes me feel old just even thinking about.GYM RAT BABY!!!!

Happy birthday for tomorrow GR! \:D/

[rose]

Strong guy 8) Happy Birthday for tomorrow Mr Rat :grin:

[biggurl27]

Indeed Happy Birthday for tomorrow GR, I'll take some pics of Jona for you at the Wellie Champs :grin:

[Gym rat]

Thanks guys for the birthday wishes.

[runveerun]

Happy birthday to you! Happy birthday to you! Happy birthday dear GR! Happy birthday to you!!!!!!!!

[Gym rat]

Happy birthday to you! Happy birthday to you! Happy birthday dear GR! Happy birthday to you!!!!!!!!

thank you V for the birthday wishes

[Lazarus]

Happy Birthday Gym rat! Another year gone by!

[TheGus]

Happy Birthday Gym Rat. Keep training hard. :grin:

[Gym rat]

I hope the All Blacks win tonight and give the Wallabies a good :smackbottom: which would be a nice birthday present

[steak]

I reckon!

Happy Birthday GR

Hope you got a puncture repair kit or a film star contract

[becbec]

Happy birthday GR :grin:

[Gym rat]

Happy birthday GR :grin:

That just give a good :idea2: I might ask for a zimmer frame for xmas :shifty:

[GreekAdonis]

Gym rats favourite shop

[Gym rat]

Today I trained quads and there was a all out war in the gym rat style

while I was listing to ACDC live on my Ipod started off with

Leg extenions 5x35-20 59kg,59kg,59kg,59kg

Leg press 4x50-35 210kg,210kg,210kg,210kg

Db walking lunges 4x15-12 25kg's,25kg's,25kg's,25kg's

Smith machine squats 4x15-12 120kg,120kg,120kg,120kg last set with five force reps.

Gym rats favourite shop

If you guys are wondering wear that Zimmer frame shop it is not all that far from CP Te Atatu and good spot for a zimmer frame shop and ideal for when one has a hard quad and leg train roll on chest and abs.GYM RAT BABY!!!!

[rose]

Did you have a good birthday Mr Rat? 8)

[Gym rat]

Did you have a good birthday Mr Rat? 8)

I did have good birthday plus it was nice not work on my birthday which was nice for a change compare to previous years when Ive had to work on my birthday.I will be getting more presents from my dad tonight \:D/ \:D/

[Gym rat]

Today was a all out war on chest and abs started off with

Db incline press 1x15 20kg's,4x10-4 35kg's,37.5kg's,40kg's,40kg's

incline flys 3x15-20 17.5kg's,17.5kg's,20kg's

db bench press 3x8-4 42.5kg's,45kg's,47.5kg's

Cable cross over 2x20-25 100,140 all in pounds

Abs

hanging leg raise 3x20

bench leg raise 3x20

crunches 3x20

I got a hurricanes hat from my old man for my birthday plus the hurricanes hat has good gym rat colours yellow and black.Monday when I do quads again I am going to try had do a 510 rep quad train roll on hamstrings and calfs.GYM RAT BABY!!!!

[Gym rat]

Today was hamstrings and calfs started off with

Smith machine romanian deadlifts 1x15 60kg 5x12,6,6,8,10 130kg,145kg,150kg,143kg,135kg

Lying hamstrings curls 4x8,8,10,10 77kg,71kg,66kg,59kg

reverse hamstring extenions 3x10 using bodyweight

Calfs

Standing calf raise 4x12,10,10,15 270,250,225,210 all in pounds

calf raise 3x15,15,20 260kg,280kg,300kg

seated calf raise 3x15,15,20 80kg,100kg,90kg

Just as I am getting ready to go the gym my shaker leaks on me which I was pissed off about it :evil: while I was biking to the gym I get caught in a heavey down pour and I was thinking I wish there was there was small windsheild wipers for bike hemlets roll on shoulders and triceps.GYM RAT BABY!!!

[Gym rat]

Today I trained shoulders and triceps started off with

Smith machine shoulder press 1x15 20kg,4x12,6,6,8 80kg,90kg,90kg,85kg

bb upright row 3x8,8,10 45kg,50kg,43kg

rear delt flys 3x10,10,12 80,70,60 all in pounds

Db lateral raises 3x10,10,12 12.5kg's,15kg's,17.5kg's

Triceps

tricpes pushdown 1x20 50,4x12,6,6,85,115.5,115.5,90 all in pounds

Dips 3x25

ezy bar skull crushers 3x10,10,8 39kg,47kg,53kg

I am going slowy start putting together a new programe which I will I be starting up when I go back on creatine next monday not to sure what I will have it roll on back and biceps.GYM RAT BABY!!!

[Gym rat]

Today I trained back and biceps started off with

Bent over BB row 1x15 60kg,4x8-12 120kg,118kg,115kg,110kg

Lat pulldown 4x8-12 84kg,80kg,77kg,70kg

Close grip cable row 4x8-12 105kg,98kg,93kg,84kg

One arm Db row 4x8-12 60kg,55kg,50kg,45kg

Biceps

Ezy bar curls 3x8-4 39kg,45kg,48kg

Seated db curls 3x8-4 27.5kg's,25kg's,22.5kg

Cable hammer curls 4x8-12 69,63,57,45 all in pounds

Started putting together my new program which I will be starting up next Monday when I will be taking a new creatine. Plaining on going for a ride on Saturday hopefully the weather will be nice :pray: .GYM RAT BABY!!!

[Gym rat]

Today I trained quads started of with

Leg extenions 5x35-30 59kg,59kg,59kg,59kg,59

Leg press 4x50-35 240kg,240kg,240kg,240kg

Walking lunges 4x15-12 25kg's,25kg's,25kg's,25kg's

Smith machine squats 4x15-12 130kg,130kg,130kg,130kg

The last set for smith machine squats I did ten force reps. I walked out the gym like some old dude who lost there zimmer frame :pfft: :pfft: roll on chest and abs.GYM RAT BABY!!!