This means war Gym Rat style

[soundsgood]

dont use me as an example bro. I went from 89kg to 100kg in 6 weeks :pfft:

But seriously you could aim for 1kg gain a month

[Gym rat]

I am going to start posting my measurements which I do each mounth

Upper chest 44 inches

lower chest 39 inches

Hips 36 inches

waist 35 inches

Quads 26 inches

Calfs 16 inches

arms 16 inches

[Gym rat]

I am starting posting my measurements which I do each mounth

Upper chest 44 inches

lower chest 39 inches

Hips 36 inches

waist 35 inches

Quads 26 inches

Calfs 16 inches

arms 16 inches

[GreekAdonis]

You must be getting close to 100kg?

[Gym rat]

I am still at 97kg GA I hope to hit 100kg before I go up Auckland in July :pray: and also for the filming of Gym Rat 2 the assult on Auckland.

[Gym rat]

I trained legs today

Leg press 1x10 200kg, 4x6-8 310kg,350kg,410kg,460kg

Hack squats 4x6-8 120kg,160kg,190kg,203kg new PB

DB walking lunges 4x6-8 60kg,65kg,70kg,80kg new PB

Super seated leg curls with leg extensions 4x6-8 seated curls 80kg,93kg,100kg,107kg New PB,Leg extensions 114kg,114kg,114kg,114kg

Calf press 4x6-8 270kg,290kg,300kg,310kg

I am rapt with getting three PB's for legs.After I finished training legs I was man I could use a zimmer frame right about now :pfft: .I will be getting a new program on Wednesday not to sure what will be on it in the mean time I will continue on with my current program that I am on roll on chest and biceps. GYM RAT BABY!!! Question for you guys would you like to see a photo of Gym Rat and Jonah?

[1day]

Question for you guys would you like to see a photo of Gym Rat and Jonah?

is it one of him tackling you? that would be cool to see!

:pfft:

[Gym rat]

I trained chest an biceps today started off with

BB incline bench press 1x10 60kg,4x6-8 83kg,85kg,90kg,93kg

BB bench press 4x6-8 90kg,100kg,103kg,105kg

BB decline bench press 4x6-8 90kg,100kg,103kg,105kg

Flat bench fly's 4x6-8 40kg,50kg,55kg,60kg

BB biceps curls 4x6-8 30kg,35kg,38kg,43kg

standing DB's biceps curls 4x6-8 20kg's,22.5kg's,25kg's,27.5kg's

Standing bicpes cable curls with straight bar 4x6-8 69,69,69,69 all in pounds

also I have a case of TAS from doing legs yesterday.I had go at trying to upload the photo of me and Jonah on to this site but no such luck plus I don't have any software to make the photo of me and Jonah smaller so I can upload it on to this site sorry guys.Roll on cardio or time terminate the extra body fat.GYM RAT BABY!!!!

[AgentOrange]

gym rat go into microsoft paint and go [image] thn [sketch/skew] and reduce siz that way...

or google image resizer

[Gym rat]

I just had this cool idea for Gym Rat 2 the assult on Auckland which is video footage of me walking up North head.When I do walk up North head I could yell out time to feel the burn in my ass.What do guys reckon? That would be the G rated version not the X rated version :puke: :puke: .

[1day]

:doh: rekon it gettin a bit old :?

[Gym rat]

Or when I do walk up North head or Mt Victoria Devenport I could yell out time to terminate the extra body fat.

[AgentOrange]

:doh: rekon it gettin a bit old :?

dude, im so over it.

[Gym rat]

No weights just half hour on the bike level seven.I will be doing regular sets for shoulders tomorrow instead of tri sets which would be hard do because of I will be off creatine until the 23rd roll on shoulders and triceps.GYM RAT BABY!!

[GreekAdonis]

Why are you off creatine until the 23rd? :-s

[Gym rat]

I like to cycle creatine so it last longer for me meaning being on creatine six weeks and three off.

[gazza]

some cycle if they do a load(5 days)/maintenance with creatine 6 weeks or so then off for around the same.others take smaller amounts all the time.

horses for courses :wink:

[Gym rat]

I got my new program which I am going to start up next also put in into my training log book as well and for the rest of the week I am going to stick with my currnet progam that I have.

[Gym rat]

I trained shoulders and triceps today started off with set of light db shoulder press before moving on to heavy weights

DB shoulder press 4x6-8 60kg,60kg,60kg,60kg or 30kg in each hand for all of the four sets

Standing Db lateral raise 4x6-8 30kg,30kg,30kg,30kg

Bent over DB lateral raise 4x6-8 30kg,30kg,30kg,30kg

Hammer shoulder press 4x6-8 70kg,70kg,75kg,78kg new PB

Body weight dips 4x10

Skull crushers with ezy bar 4x6-8 44kg,44kg,44kg,44kg

Straight bar triceps push down 4x6-8 51kg,51kg,51kg,51kg

When I went into to New world after training to pick up five cans of Pams keta salmon I found out that it is $2.79 a can and I was :shock: and thinking as well what a load bull crap when pams is a non brand roll on back,abs,and cardio.GYM RAT BABY!!!

[gazza]

go to pak + sav big guy its $2.29 for pams

[Gym rat]

I trained back and abs started off with

Body weight chin up 4x6-8

close grip cable row 4x6-8 91kg,93kg,98kg,105kg

one arm DB row 4x6-8 42.5kg,45kg,50kg,55kg

Bent over BB row 4x6-8 90kg,95kg,98kg,105kg

Super set reverser crunches with crunches 4x15 with 30 seconds rest between set.I was going to do cardio as well but I had case of bad luck my shorts split on me and I was thinking bugger and other various thoughts were running through my mind as well plus I was :oops: roll on cardio.GYM RAT BABY!!!

[autechre]

I was going to do cardio as well but I had case of bad luck my shorts split on me

That's what happens when you feel the burn in your ass!!

:pfft: :pfft:

[1day]

I was going to do cardio as well but I had case of bad luck my shorts split on me

That's what happens when you feel the burn in your ass!!

:pfft: :pfft:

well it sure as hang wasnt from his squats :wink:

[AgentOrange]

I was going to do cardio as well but I had case of bad luck my shorts split on me

That's what happens when you feel the burn in your ass!!

:pfft: :pfft:

well it sure as hang wasnt from his squats :wink:

haha

[gazza]

That's what happens when you feel the burn in your ass!!

:pfft: :pfft:

well it sure as hang wasnt from his squats :wink:

haha

about time you got a new look anyway :clap: