This means war Gym Rat style

[Gym rat]

thats a huge squat gym rat have you considered giving powerlifting a go ?

no I haven't considered giving power lifting a go

[Gym rat]

Today's journey in the iron room at Les Mills Dunedin the home of Gym Rat Bady took me to the land of shoulders and biceps started off with

Db shoulder press 1x15 15kg's,3x12 22.5kg's,25kg's,30kg's PB :grin:

Db bent over lateral raise 3x10 12.5kg's,15kg's,17.5kg's

Db front raises 3x8-10 12.5kg's,15kg's,17.5kg's

Db lateral raise 3x10 12.5kg's,15kg's,17.5kg's

Biceps

Ez bar curls 4x10 29kg,39kg,41kg,43kg

Seated db curls 4x6-8 20kg's,22.5kg's,25kg's,27.5kg's

machine preacher curls 8x10 decending sets with no breaks very :twisted: 23kg,21kg,18kg,15kg,13kg,11kg,9kg,7kg

Roll on hamstrings and triceps.GYM RAT BABY!!!

[Gym rat]

Today journey took me the land of triceps and hamstrings or feeling the burn in my ass in the iron room at Les Mills Dunedin the home of GYM RAT BABY started off with

Tricep pushdown 1x15 50,4x10 80,85,90,101 all in pounds

Skull crushers 4x10 39kg,44kg,47kg,51kg pb

Donkey kickbacks 4x10 15kg's,17.5kg's,25kg's

hamstrings

Standing one legged leg curl 3x10 50,70,80 all in pounds

Rd's 5x12,6,6,8,10 40kg's,50kg's,52.5kg's,45kg's,42.5kg's

Seated leg curls 4x8 73kg,80kg,86,90kg

On the last set for seated leg curls did two force reps or a nice way to feel the burn in my ass.Saturday I have got my christmas work function and thank god it will be at a pub which I will mean I will be able to watch the All Whites sweet.GYM RAT BABY!!!

[steak]

and you can get all lagered up GR \:D/ Nice PB on the skullcrushers :grin:

[Gym rat]

I dont drink when I go out

[holdenman]

I dont drink when I go out

Strictly A class for you GR?

[Gym rat]

I dont drink when I go out

Strictly A class for you GR?

Yes that would be right I am strictly A class when I go out

[Roidzilla]

I dont drink when I go out

Strictly A class for you GR?

Yes that would be right I am strictly A class when I go out

ah, so thats your secret ratboy, your on the meth!

[Gym rat]

Strictly A class for you GR?

Yes that would be right I am strictly A class when I go out

ah, so thats your secret ratboy, your on the meth!

No I dont do drugs I just eat well and get lots of sleep including taking my supps

[Gym rat]

Today journey in the Iron room at Les Mills Dunedin the home of Gym Rat Baby took me to the land of chest and abs started off with

Db incline press 1x15 20kg's,5x12,6,6,8,8 35kg's,40kg's,40kg's,37.5kg's,37.5kg's

Flat db bench press 4x8,8,10,10 47.5kg's,42.5kg's,40kg's,30kg's

Db decline press 3x8,8,10 47.5kg's,45kg's,40kg's

Incline flys 3x10 20kg's,22.5kg's,25kg's

Super set

Push up with feet on bench 3x20

Abs

Crunches 4x20

hanging leg raise 3x20

reverse crunches 3x20

I was sure feeling it in my abs after having lots of pasta salad,salad,chicken and steak including a couple of jugs of water and coke at my christmas function for work which was wicked or :rockout: roll on back and calfs.GYM RAT BABY!!!

[Gym rat]

Today journey took me to the land of back and calfs in the iron room at Les Mills Dunedin the home of Gym Rat baby started off with

Lat pulldown to the front 1x15 63kg,5x12,6,6,8,8 77kg,91kg,91kg,86kg,84kg

Close grip cable row 4x8,8,10,10 91kg,105kg,84kg,77kg

One arm db row 3x8,8,10 55kg,50kg,47.5kg

Iso lateral row 3x12-15 80kg,100kg,115kg

Calfs

Calf press 4x35 250kg,250kg,250kg,250kg

Seated calf press 4x35 80kg,80kg,80kg,80kg

Standing calf rasie 4x35 180,180,180,180 all in pounds

When I was leaving the car park across the ST that my gym is on I saw a guy listing to his Ipod while biking I thought what a total dumb ass and not my problem if get knocked of his bike roll on quads.GYM RAT BABY!!!

[Gym rat]

Today journey took me to that land of quads or the land of feeling the burn in my ass in the iron room at Les Mills Dunedin the home of Gym Rat baby started off with

BB squats 1x15 60kg's,5x12,8,8,6,10 145kg,158kg,168kg,170kg,143kg

Leg press 6x8,8,20,20,20,20 350kg,400kg,310kg,290kg,270kg,250kg

Hack squats 4x8,8,8,8 160kg,165kg,168kg,170kg

Leg extenions 4x8,8,8,8 100kg,107kg,114kg,120kg

Db walking lunges 3x10 25kg's,27.5kg's,32.5kg's PB

I had a thought the other which I am out rideing my bike in the country when I bike past a hot farm chick I be best not to yell out time to feel the burn in my ass or I might get a bit :shifty: since I am a hot good looking filmstar roll on shoulders and bicpes.GYM RAT BABY!!!

[Gym rat]

Todays journey in the iron room at Les Mills Dunedin the home of Gym Rat Baby took me to the land of shoulders and biceps.Started off with

Db shoulder press 1x15 10kg's,3x12 22.5kg's,25kg's,30kg's

Db bent over lateral raise 3x10 12.5kg's,15kg's,17.5kg's

Db front raise 3x10 12.5kg's,15kg's,17.5kg's

Db lateral raise 3x10 12.5kg's,15kg's,17.5kg's

Biceps

Ez bar curls 4x10 39kg,39kg,43kg,45kg

Seated db curls 4x6-8 22.5kg's,22.5kg's,25kg's,27.5kg's

machine preacher curls with no breaks between sets 8x10 23kg,21kg,18kg,15kg,13kg,11kg,9kg,7kg

Bought myself copy of the latest issue of flex which has lots of good idea's for me when I put together my next programe.Question for you guys in the next Gym Rat movie would guys like to see footage of me feeling the burn in my ass? roll on triceps and hamstrings.GYM RAT BABY!!!

[holdenman]

Yip we wanna see those huge 170kg squats! Ass to the grass! Bring on the movie

[steak]

:ditto:

[Gym rat]

Todays journey took me to the land of tricpes and hamstrings in the iron room at Les Mills Dunedin the home of Gym Rat baby started off with

Triceps pushdown 1x15 50 4x10 70,75,80,101 all in pounds

Skull crushers 4x10 39kg,43kg,47kg,54kg PB

Donkey kickbacks 4x10 20kg's,22.5kg's,25kg's,27.5kg's

Hamstrings

Standing one leg curl 3x10 60.80,100 PB all in pounds

RD's with db's 5x12,6,6,8,10 40kg's,52.5kg's,60kg's,45kg's,47.5kg's

seated leg curls 4x8 73kg,80kg,86kg,92kg

I left the gym the leg some old dude who lost there zimmer frame and back to the gym on Monday for more pain :twisted:.GYM RAT BABY!!!

[orange]

54kg PB on the skull crushers! Nice work

[boostinggtir]

I bet u needed to call an ambulance after feeling the burn in your ass?

[Gym rat]

I bet u needed to call an ambulance after feeling the burn in your ass?

LMFAO

[GreekAdonis]

Question for you guys in the next Gym Rat movie would guys like to see footage of me feeling the burn in my ass?

:shock:

I dont know if people really want to see that sort of thing. :?

[Gym rat]

meaning doing cardio in the gym ie footage of me on a spin bike

[steak]

NO...we want squats, rows, presses...a few scenes with some hotties draped all over the power rack and some hard out rock soundtrack

[Gym rat]

and there might be some farting in the gym as well,hotties draped over the power rack I might get very :shifty: since I am a hot good looking film star

[Gym rat]

Today's journey in the iron room at Les Mills Dunedin the home of GYM RAT BABY took me the land of chest and abs started of with

Db incline press 1x15 20kg's,5x12,6,6,8,8 35kg's,40kg's,42.5kg's,37.5kg's,37.5kg's

Flat db bench press 4x8,8,10,10 45kg's,42.5kg's,40kg's,37.5kg's

Incline flys 3x10,10,8 20kg's,25kg's,27.5kg

Super set

Push ups with feet on bench 3x20 :twisted:

Abs

hanging leg raise 4x20

crunches 3x20

reverse crunches 3x20

My chest is fryed after giving my chest a good blasting .I was plaining on going 10k ride on bike on Saturday but it was to windy roll on back and calfs.GYM RAT BABY!!!

[Gym rat]

Today journey in the iron room at Les Mills Dunedin the home of Gym Rat baby took me to the land of back and calfs started off with

Chin up's 5x12-10

Close grip cable row 4x8,8,10,10 91kg,105kg,77kg,84kg

One arm db row 3x8,8,10 52kg,55kg47.5kg

Iso lateral row 3x12-15 80kg,100kg,115kg

Calf

Calf press 4x25-35 250kg,250kg,250kg,250kg

seated calf raise 4x25-35 80kg,80kg,80kg,80kg

Standing calf rasie 25-35 180,180,180,180 all in pounds

I just thought this funny idea for my film which is I could yell out Gym Rat baby when I walk past some tourist outside Te Papa plus there looks on there faces would :? plus it would good for a laugh what do you guys reckon? roll on quads.GYM RAT BABY!!!