This means war Gym Rat style

[runveerun]

Woot! Yay Welcome back GR! :grin:

[JoshVC]

Nice solid workout there.

[Optimass]

Nice one GR .... back to full intensity too

[Beef]

shit ur a beast mate. how much do u bench?

[Gym rat]

Tuseday I did back and calfs started off with a couple sets of chin ups to warm up back before moving on to

lat pull down 4x15-18 63kg,63kg,63kg,63kg

one arm db row 4x15-18 30kg,30kg,30kg,30kg

close grip cable row 4x15-18 63kg,63kg,63kg,63kg

top dead lifts 4x15-18 80kg,80kg,80kg,80kg

calfs

calf press 200kg,200kg,200kg,200kg,200kgWednseday

leg extenions 3x20 52kg,52kg,52kg

Leg press 5x20 250kg,270kg,290kg,300kg,320kg

hack squats 5x20 80kg,100kg,103kg,120kg

Leg extenions 4x10-15 72kg,72kg,72kg,72kg

I left the iron room looking like some old dude who lost there mobilty scooter :pfft: :pfft: roll on shoulders and biceps.GYM RAT BABY!!!

Todays journey took me to the land of shoulders and biceps

Started off with standing db lateral raises 5x20-6 7.5kg's,10kg's,10kg's,15kg's,17.5kg

Smith shoulder press 3x15-6 70kg,80kg,85kg

smith machine upright row 3x15-6 60kg,63kg,65kg

braced front Db hammer raises 3x15-6 7.kg's,10kg's,15kg's

Biceps

bb curls 3x10 30kg,35kg,40kg

seated db curls 3x12 20kg's,20kg's,22.5kg

conceration curls 3x10 15kg,17.5kg,17.5kg

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

[boostinggtir]

very nice train GR, your shiting on luigi lol

[PTinCHCH]

post deleted. CBF'd causing an argument by questioning someones workout.

all i can say is, YOU MUST BE MASSIVE!

[rose]

I left the iron room looking like some old dude who lost there mobilty scooter

Good man 8)

[Gym rat]

Today was the first train of the year and I did triceps and hamstrings started off with

Tricep push down with a v bar 1x15 50,3x10 80,90,95 plus a 3kg block which made it 101 pounds

ezy bar skull crushers 3x8 49kg,52kg,54kg

Db tricep kickback 3x12 22.5kg,25kg,27.5kg

Hamstrings

lying hamstring curls 3x8-12 59kg,66kg,73kg

bb stiff legged deadlifts 3x8-12 100kg,110kg,118kg

seated leg curls 7x8-12 52kg,59kg,66,72,80kg,86kg,89kg

When I was doing seated leg curls when I got up to the 5th set I thought I getting a very nice burn in my ass :-P .When I finshed giving my hamstings a good ass kicking I left the iron room looking like some old bugger who lost there mobilty scooter :pfft: :pfft: .GYM RAT BABY!!!!!!!!!

[boostinggtir]

I thought I getting a very nice burn in my ass :-P .When I finshed giving my hamstings a good ass\!

lmfao

[Gym rat]

I am a very funny sucker :pfft: :pfft: :pfft:

[Gym rat]

When I went out for a 18km ride on my bike yesterday afternoon after giving my hamstrings a good ass kicking I thought man I am getting a very nice burn in my ass today

[startinfromscratch]

you do a fair amount of cardio gymrat. hows your BF% bro? must be fairly lean id imagine!

[Beef]

hahaha ur a legend gym rat

[Gym rat]

I am not to sure what my body fat % is

[gazza]

geez big guy your weights are growing as fast as this journal,nearly 100 pages awesome stuff.

[Gym rat]

Todays's journey took me to the land of chest and abs started off with

Smith machine incline bench press 1x15 60kg,5x12-6 78kg,83kg,90kg,93kg,100kg

Flat db bench press 5x8-12 40kg's,45kg's,47kg,'s37.5kg's,35kg's

incline flys 5x8-12 25kg's,30kg's,32.5kg's,22.5kg's,20kg's

ABs

Crunches 3x failure

hanging leg raise 3x failure

While I was doing hanging leg raises I notice a hot chick on one the treadmills which made me a bit :shifty: roll on back and calfs.GYM RAT BABY!!

[steak]

While I was doing hanging leg raises I notice a hot chick on one the treadmills which made me a bit :shifty: roll on back and calfs.GYM RAT BABY!!

and sooooo...let me guess..a few extra sets just for her was it GR

[Gym rat]

Todays journey took me to the land of back and calfs started off with a couple of sets of chin ups to warm my back

Chin up's 2x10

wide lat pull down 4x15-18 63kg,63kg,63,63kg

one arm db row 4x15-18 30kg,30kg,30kg,30kg

close grip cable row 4x15-18 63kg,63kg,63kg,70kg

top deadlifts 4x15-18 80kg,80kg,80kg,80kg Kids please try this at home very :twisted:

Calfs

Calf press 6x30 200kg,200kg,200kg,200kg,200kg,200kg

Roll on quads.GYM RAT BABY!!!!!!

[Dr Squat]

Good stuff bro. Good to see you back posting.

[Luigi]

top deadlifts 4x15-18 80kg,80kg,80kg,80kg Kids please try this at home very :twisted:

what are these gym rat ?>

[Gym rat]

Top deadlifts are done in a power rack with safety bars at a low level there is a video of top deadlifts on youtube just type in top deadlifts were you will see a video of a person doing top deadlifts.

[Gym rat]

Today's journey took me to the land of quads started off with

Leg extenions 3x20 52kg,59kg,66kg

Leg press 5x10-20 250kg,270kg,290kg,300kg,320kg

Hack squats 5x20 80kg,85kg,90kg,108kg,120kg

Leg extenions 4x10-15 66kg,72kg,80kg,86 plus a 3kg db on top of the stack which made it 89kg.

While I was going very deep when I was doing hack squats I thought. I am getting a very nice burn in my ass .I left the iron room looking like some old dude who lost there mobilty scooter :pfft: :pfft: :pfft: roll on shoulders and biceps.GYM RAT BABY!!!!

[boostinggtir]

nice gr, this is a classic crackup :pfft: or

[Gym rat]

Cheers bro