This means war Gym Rat style

[Gym rat]

Rest day today no weights,no cardio. I am thinking of trying the Balanace 100% pure micronised creatine after I finshed useing the efferscent creatine.If any of guys have used micronised creatine I would be keen to hear your thoughts on it roll on legs GYM RAT BABY.

[diamond]

Hey Gym Rat good journal. Some of your posts are hardcase.

I have taken the balance micronised cretaine before. It is pretty good but it gave me really really bad water bloat. My mate took it as well and he got so many comments on his puffy face he flagged it.

PM me if you want and i will send you a couple of samples of different creatines to try.

BTW what sounds have you got on your mp3 at the mo?

You strike me as a nickleback/def leppard fan

[Gym rat]

Hey Diamond in the way of sounds that I have on my Ipod ranges from a bit of everythingh rap,hip hop,house,dance,rock etc.

[Gym rat]

Training was not good Monday when i started to train legs came down with a tummy bug as just as I was started to train legs .

[Gym rat]

Training was good plus it was nice to be back at the gym after that tummy bug that I had this week will be all weights.I trained legs today started off with

BB Squats 1x12 100kg 4x10140kg,150kg,153kg,159kg

BB stiff leg deadlifts 4x10 70kg,80kg,83kg,85kg

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

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

leg exentions 4x10 73kg,80kg87kg,107kg,114kg

Standing calfs raise 195,210,225,255 all in pounds

roll on Chest and biceps.GYM RAT BABY!

[soundsgood]

Nice leg train Gymrat!

Did too much turkey give you stomach ache bro? :pfft:

[Gym rat]

I think it might have been to much turkey plus that was the first time in ages that I have been sick plus everything is back to normal.

[runveerun]

I'm glad everything is back to normal! Glad you're feeling better! Happy New year! :grin:

[Gym rat]

Plus I missed being away from the gym for two days I got to listen to South Africa giving Aussie a good :smackbottom: from the MCG on radio sport.HAPPY NEW YEAR GUYS.

[soundsgood]

Yep I support anyone playing Aussie too! :pfft:

Happy New Years Gymrat!

Try and take it easy big guy :grin:

[Gym rat]

Same to you Soundsgood and when I go to sevens I support three teams which are NZ,Kenya and any one playing OZ.I hope South Africa can give Aussie a very good :smackbottom: in the third test from SCG.

[Gym rat]

First work out of the new year and the gym was very quiet.I trained chest and bicpes today started off with

Incline bench press 4x10 60kg,70kg,75kg,80kg

Decline bench press 4x10 70kg,75kg,78kg,85kg with two forced reps

bench press 4x10 70kg,73kg,78kg,80kg

Press ups 3x15,failure

DB curls 4x10 15kg's.17.5kg's.20kg's,22.5kg's

ezy bar curls 4x10 29kg,31kg,35kg,37kg

hammer curls 4x10 15kg,'s,17.5kg's,20kg,22.5kg's

training was good today roll on shoulders and tricpes also my new programe will be coming tormorow \:D/ \:D/ .GYM RAT BABY!

[Gym rat]

I trained shoulders ans tricpes today started off with

DB shoulder press 4x10 40kg,45kg,50kg,55kg

DB bent over lateral raises 4x10 20kg,20kg,20kg,20kg

DB lateral raises 4x10 20kg,20kg,20kg,20kg

Close grip bench press 4x10 60kg,63kg,70kg,75kg

Assisted dips 4x10 60,50,40,30 all in pounds

straight bar tricpes press down 4x10 57,63,69,81 all in pounds

I got my new program yesterday I thought it would be coming sometime and this time I am tri sets just for shoulders.It will be a first for me doing tri sets roll on back and abs.I am going post my goals up for this year which bigger,leaner,stronger,look extra very SPUNKY in my gym gear when I train with biggurl and compete for the first time depending what my trainer thinks when I get my body fat checked when I am in Wellington next mounth for the sevens. For my new program that I will be starting on Monday it will be all five sets which would include small muscle groups for the likes of tricpes but standing calfs raise and ez bar 21's four sets.When I saw that I will be doing five sets for legs two thoughts came to my mind which are I think I will need a zimmer framer :pfft: and for with all those walking lunges that I will be doing which will lead to a extrame case of TAS.Roll on back and abs GYM RAT BABY!

[soundsgood]

Has your diet been changed as well Gymrat? :grin:

Are you doing 5 working sets? Or a couple of warmup sets and then 2-3 working sets? 5 working sets seems like alot :-s

[GreekAdonis]

look extra very SPUNKY in my gym gear when I train with biggurl

You better make sure you look your extra very spunky best because I hear Biggurl has high standards in her training partners :nod:

[soundsgood]

look extra very SPUNKY in my gym gear when I train with biggurl

You better make sure you look your extra very spunky best because I hear Biggurl has high standards in her training partners :nod:

Whats the matter GA, did Biggurl reject you? :pfft:

[GreekAdonis]

look extra very SPUNKY in my gym gear when I train with biggurl

You better make sure you look your extra very spunky best because I hear Biggurl has high standards in her training partners :nod:

Whats the matter GA, did Biggurl reject you? :pfft:

Haha many many times! :pfft:

[Gym rat]

Soundsgood my diet has not changed.For my new program it will one warm set for any muscle group for legs for example the rest will be five sets the only time I will be doing four sets when I am doing ezy bar 21' and standing calfs raise.Soundsgood look at most of the top pro's guys like Dexter etc they do five sets for any muscle group.

[soundsgood]

Yeah but look at what 'supplements' they are taking to be able to support that much volume

[Gym rat]

Soundsgood in the way of supplements that I am taking are balance 100% whey,Balance effervvescent creatine and red seal men's multi and flaxseed as well.

[AgentOrange]

Soundsgood in the way of supplements that I am taking are balance 100% whey,Balance effervvescent creatine and red seal men's multi and flaxseed as well.

i hate to break it to you dman but they prob using abit more than creatine, whey and multis

[Gym rat]

I have notice that myself when I have watched my Ronnie DVD that Ronnie takes alot more supplements then me also the same for when I have read about any pro in Flex when they mention which supplements that they take.I trained back and abs when I arrived at the gym notice in bag that I forgot my training log book plus I remebered what I do for back started off with one arm DB row 4x10 30kg,32.5kg,35kg,37.5kg

Close grip cable row 4x10 63kg,73kg,80kg,87kg

Iso lateral low row 4x10 80kg,100kg,115kg,118kg

BB row with knuckles facing down 4x10 70kg,80kg,85kg,87kg

hanging leg raise 3x20. Gym Rat baby!

[AgentOrange]

WOW look out big girl sounds like gym rats gonna own the gym!

[Gym rat]

That's what I plain on doing when I train with Biggurl next mounth.Question for you guys. Would guys likes like see a photo of Gym Rat on Courtney place in my gym gear looking very 8) ?

[soundsgood]

Im sure we'd all love to see that Dman 8)