This means war Gym Rat style

[soundsgood]

Ahh Gymrat in the third person. You're always good value Damian :pfft:

[Gym rat]

I trained shoulders and triceps today started off with

DB shoulder press 4x4 65kg,65kg,65kg,65kg or one 32.5kg DB in each hand

Bent over lateral raises 4x4 45kg,45kg,45kg,45kg or one 22.5kg DB in each hand

Standing DB lateral raises 4x4 45kg,45kg,45kg.45kg or one 22.5kg DB in each hand

close grip bench press on smith machine 4x4 100kg,100kg,100kg,100kg

Assisted dips 4x4 15,15,15,15 four and five down.

straight bar triceps press down 4x4 52kg,52kg,52kg,52kg

Training was good roll on back and abs.Friday will be the last of power lifting training one thing I have notice it is harder compare to my normal training what I do but hey that's cool GYM RAT BABY.

[Gym rat]

Today was the last day of power lifting training trained back and abs plus I came up with a new Gym Rat phrase which is feel the power of gym rat. What do guys think of my new phrase that I thought of? Started off with

One Arm DB row 4x4 60kg,60kg,60kg,60kg

Close Grip cable row 4x4 112kg,112kg,112kg,112kg

Iso lateral low row 4x4 150kg,150kg,150kg,150kg

BB row with knuckles facing down 4x4 94kg,94kg,94kg,94kg

hanging leg raise 3x20

Next week will be back to normal training which will be nice after doing power training which was hard and challenging at times roll on cardio on Saturday or time to feel the burn in my ass GYM RAT BABY.

[laurasaur]

i like "time to feel the burn in my ass" better

[GreekAdonis]

Stick with "Time to feel the burn in my ass". If it aint broke, dont fix it.

[Gym rat]

Come to think of it will flag phrase what I thought of at the gym this morning and I will stick with phrase that I all ready have.

[Gym rat]

No weights today just cardio for half on the bike on level six plus I was the only guy at my gym wearing a Santa hat in the cardio area and cardio was good today later on today I have a Christmas function to for work plus it will be the first work function that I have been to this year.GYM RAT BABY!

[Paul]

I think that is funny and hilarous gym rat

[soundsgood]

You were wearing a santa hat on the cardio bike?

I would have paid to see that, you really need to get a camera Gymrat!

[Gym rat]

I was wearing my Santa hat while I was doing cardio on the bike plus I am going to wear my Santa hat when I train leading up Christmas as well.

[Gym rat]

No weights today and the same for no cardio today as well the plain for this week is leg on Monday,Chest/bicpes tuseday shoulder tricpes wednesday can't train on Thursday because of Christmas back and abs on Friday and on cardio on Saturday.This week it will be four sets of ten until I get my first program for 2009 roll on legs GYM RAT BABY time to smack this hevey ass weight.

[soundsgood]

Do you find it hard to have Rest days bro?

What will Gymrat be doing for New Years?

[Gym rat]

No I don't find it hard on rest days I just find other stuff to do like post on this site and other non gym stuff. As for New Years I am going just have quite night at home.What are you doing for New years Soundsgood?

[soundsgood]

Same thing as everyone else up north.

Hit the beaches and party it up! :rockout:

[Gym rat]

I have got one day left of work for the year on Monday then I am on hoilday until the 12 of January \:D/ \:D/ :jive: :rockout: .

[runveerun]

I was wearing my Santa hat while I was doing cardio on the bike plus I am going to wear my Santa hat. I train leading up Christmas as well.

Good on you Gym Rat very festive!! Does it get hot though wearing a hat while doing cardio?

[Gym rat]

Yes it was hot wearing my Santa hat doing cardio yesterday on the bike but it is not as hot when I am wearing of my normal hat's

[runveerun]

Oh you wear a hat anyway huh? then you will be used to it.

[GreekAdonis]

Yes Gym rat wears the famous backwards yellow cap.

[Gym rat]

I trained legs today and I was wearing my Santa hat started off with

BB Squats 1x12 100kg, 4x10 140kg,150kg,155kg,158kg

Stiff leg Deadlifts 4x10 70kg,80kg,85kg,88kg

Lying hamstring curls 4x10 46kg,52kg,59kg,66kg

DB lunges 4x10 40kg,45kg,50kg,55kg

leg extensions 4x10 80kg,87kg,93kg,114kg

Standing Calfs raise 4x10 195,210,225,255 all in pounds. Training was good today despite from being up late on Saturday because of my Christmas function for work which was good.Tomorrow I am off creatine for three weeks which reminds me I need buy me new tub of creatine shortly.Roll on chest and biceps Gym rat baby.

[AgentOrange]

Yes Gym rat wears the famous backwards yellow cap.

its always good to have a handy cap on hand if need be...

[soundsgood]

Nice leg train Gymrat, good to see you do Barbell squats, not all on the Smith machine.

I see you wore your santa hat to the xmas do as well :grin:

You work with a few hotties, what your thoughts regarding 'Dont Screw the Crew'? :shifty:

[Varven]

What do you do for a job gym rat... ?

[Gym rat]

My Varven is a gym maintances at world fitness center but I work part time and train at Les Mills.

[auck_builder]

gym rat - you have to ask santa for a camera!!!!