This means war Gym Rat style

[Gym rat]

Rest day today no weights no cardio.Updated the weights for week three in program.

[soundsgood]

Not long now to wellys now buddy!

I forget, what uniform are you wearing to the sevens?

If I was going I would be wearing an authentic gymrat costume and Id get you to sign my backwards yellow hat :pfft:

[Gym rat]

For my sevens costume Soundsgood I will be wearing my sevens beer hat,black mask with a sliver fern on each side,black sun glasses,sevens jersery, sevens shorts and sevens socks.Question for you guys when I am at the sevens if the camera is on me which pose should I hit

1 Side chest

2 double biceps

[soundsgood]

Most Muscular and yell 'GYMRAT BABY'!

[Gym rat]

Good idea bro I will have to keep that in mind for when I am at the sevens.

[GreekAdonis]

Are you going to yell "Time to feel the burn in my ass" at the sevens?

[Gym rat]

No I wont do that but I will yell out Gym Rat baby.

[GreekAdonis]

Do you want me to yell it out for you when you make your entrance?

[Gym rat]

Or I could yell out Gym Rat baby when I get off my flight when I arrive in Wellys :shifty: .

[GreekAdonis]

I could announce it like Michael Buffer. :nod:

[GreekAdonis]

Just had an idea Gym rat. Could I do the commentary on Gym rat the movie? I have a smooth and sulty voice like Barry White. :wink:

[Gym rat]

Good idea GA and yes that will be fine.

[startinfromscratch]

i hope this vid lives up to all the hype!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

:pfft: :pfft: :pfft:

[Gym rat]

I hope so as well show me the $$$$$$$$$$$$$$$$$$$$ baby.

[biggurl27]

Just had an idea Gym rat. Could I do the commentary on Gym rat the movie? I have a smooth and sulty voice like Barry White. :wink:

:pfft: who told you that GA? Or are you like one of the contestants on American Idol that are tone deaf and think they sound good? haha just jokes

[Gym rat]

I trained legs today started off with

BB squats 1x10 100kg,5x10-12 150kg,150kg,150kg,150kg,150kg

BB deadlifts 5x10-12 115kg,115kg,115kg,115kg,115kg

DB step ups 5x10-12 40kg,40kg,40kg,40kg,40kg or 20kg in each hand

DB walking lunges 5x10-12 45kg,45kg,45kg,45kg,45kg or 22.5kg in each hand

Super set seated leg curls with leg extensions 5x10-12 80kg,80kg,80kg,80kg,80kg,leg extensions 100kg,100kg,100kg,100kg,100kg

calf press 4x10-12 210kg,210kg,210kg,210kg

I was rapt with dead lifting 115kg for ten reps I thought that was cool that.Training was good today also sleep as been good as well.Roll on chest and biceps.GYM RAT BABY!

[GreekAdonis]

Just had an idea Gym rat. Could I do the commentary on Gym rat the movie? I have a smooth and sulty voice like Barry White. :wink:

:pfft: who told you that GA? Or are you like one of the contestants on American Idol that are tone deaf and think they sound good? haha just jokes

Haha yeah but not as bad as that "Na na na na na" guy! :pfft:

[Luigi]

I trained legs today started off with

BB squats 1x10 100kg,5x10-12 150kg,150kg,150kg,150kg,150kg

BB deadlifts 5x10-12 115kg,115kg,115kg,115kg,115kg

DB step ups 5x10-12 40kg,40kg,40kg,40kg,40kg or 20kg in each hand

DB walking lunges 5x10-12 45kg,45kg,45kg,45kg,45kg or 22.5kg in each hand

Super set seated leg curls with leg extensions 5x10-12 80kg,80kg,80kg,80kg,80kg,leg extensions 100kg,100kg,100kg,100kg,100kg

calf press 4x10-12 210kg,210kg,210kg,210kg

I was rapt with dead lifting 115kg for ten reps I thought that was cool that.Training was good today also sleep as been good as well.Roll on chest and biceps.GYM RAT BABY!

gymrat please video yourself doing squats, i dont see how you can be doing 150kg for 10 reps for multiple sets when your only deadlifting 115kg :?

[disasterpiece]

Gym rat has done 190kg squat before aswell :wink:

[Gym rat]

Every so offten Luigi I do multiple sets with the same weight after doing low reps with heavyer weights so that way I dont end up injuring myself down the road.For next week I will being doing four sets of six to eight with increasing the weight each set.

[Luigi]

Every so offten Luigi I do multiple sets with the same weight after doing low reps with heavyer weights so that way I dont end up injuring myself down the road.For next week I will being doing four sets of six to eight with increasing the weight each set.

yea, how low do you go ? and does anyone spot you ?

[disasterpiece]

Gym rat i found your twin LOL

http://bodyspace.bodybuilding.com/musclePavel/

[Gym rat]

I use the lifting cage when I do squats and have the bars at parerall.I train on my own.

[Luigi]

Gym rat i found your twin LOL

http://bodyspace.bodybuilding.com/musclePavel/

How I Stay Motivated: pumping iron and watching pictures of Arnold and Serge Nubret

gym rat, you have a twin ?

[Gym rat]

The way that I say motivate is by watching Pumping Iron,Arnold the Early years,Ronnie Coleman the cost of Redmation,reading Flex and posting on this site.