This means war Gym Rat style

[Gym rat]

Dale would be to scared of me because me being a film star.I would win by default.

[startinfromscratch]

Dale would be to scared of me because me being a film star.I would win by default.

fuk thats classic bro!!!! :pfft:

[Varven]

LOL

Miada Fail !

Gym Rat.. I hope you are not getting lazy on those hack squats!

... keep going down till your ass hits your calves !

[Gym rat]

Speaking of Miada I was reading this article about the recession on Dales web site last night and I was thinking after words what load of rubbish by Dale or :roll: .I am going to post the link for you guys to have a read of

http://www.miadasport.com/2009201196/Fi ... /recession plus I thought the article was good for a :pfft: .No I am not getting lazy on squats or hack squats I am getting my ass to the grass Gym Rat style.

[Gym rat]

No weights today just cardio did half hour on the treadmill on level seven forgot to bring my Ipod with me to the gym but good thigh I had my I pod head phones with me and I got to listen to the rock on the treadmill roll on shoulders and triceps.GYM RAT BABY!!!!

[Gym rat]

I trained shoulders and triceps started off with

smith machine shoulder press 1x10 50kg, 3x6 70kg,70kg,70kg

Arnold press 4x6 25kg's,25kg's,25kg's'25kg's

Super set lateral raise with bent over lateral raise 4x6 17.5kg's,17.5kg's,17.5kg's,17.5kg's bent over lateral raise 17.5kg',17.5kg's,17.5kg's,17.5kg's

DB skull crushers 4x6 22.5kg's,22.5kg's,22.5kg's,22.5kg's

One arm cable press down 3x6 35,35,35 all in pounds

Close grip bench press 4x6 75kg,75kg,60kg,60kg felt weak for last two sets or :disgusted:

One thing I have notice since I started to drop extra body fat and doing cardio three times a week my energy levels vary from time to time most of the time I have lots of energy and also no energy were I can not be bothered or stuffed to do anything and I feel moody or like :madman: roll on back,abs and cardio.GYM RAT BABY!!!

[Gym rat]

Back

Body weight chin up 5x8

Bent over DB row both arms together 4x6 85kg,85kg,90kg,90kg

Wide grip BB row 4x6 100kg,100kg,100kg,100kg

One arm cable row 3x6 42kg,49kg,56kg

Back extensions 4x15

Abs reverse crunches 4x15

Cardio half hour on the bike level seven

When I arrived at the gym to train I saw one of the locks from the cheetahs he was scarded of me he must have watched my film and know 's the star of Gym Rat the movie trains at Les Mills Dunedin.While I was doing one arm cable row a member cell rang which I thought was off putting or it pissed me off and I was thinking god dam it roll on cardio. GYM RAT BABY!!!

[gazza]

alot of rowing movements there big guy, great for thickness but what about back width only one exercise for this which looks more like a warm up with just bodyweight.

just my 2 cents

[Gym rat]

No weights today just cardio I did half hour on the cross trainer plus there were a couple of hotties on my left and right and which me feel very :shifty: .GYM RAT BABY!!!

[1day]

there were a couple of hotties on my left and right and which me feel very :shifty:

u tryin to say 'happy in pants'? :pfft:

[gazza]

RAGING BULLS ROMP THROUGH THE EYE OF THE HURRICANE! hahahaahaha

go the HIGHLANDERSthey're gonna make a floor covering out of the cheetahs.

can't believe the hurricanes lost to a 14 man team, most overated underachieving side in the comp :clap:

[GreekAdonis]

When I arrived at the gym to train I saw one of the locks from the cheetahs he was scarded of me he must have watched my film and know 's the star of Gym Rat the movie trains at Les Mills Dunedin.

You are a funny sucker gym rat! :pfft:

[Gym rat]

I know I am a funny sucker :pfft: :pfft: .

[GreekAdonis]

can't believe the hurricanes lost to a 14 man team, most overated underachieving side in the comp :clap:

What happened when the highlanders played the hurricanes?

[Gym rat]

GA and I both know the answer when the Canes played the Highlanders.The Canes won 22 to 17 \:D/ \:D/ :rockout: .

[buck002]

hey gym rat do you have any pics and are you doing the nats this year? your lifting sum big weights good going :clap:

[Gym rat]

No I am not ready to compete yet Buck002 I have to put more peak on my biceps and bulk to 100kg while take me a while to do because of me having lean built plus it is a good goal for me to aim for.

[gazza]

GA and I both know the answer when the Canes played the Highlanders.The Canes won 22 to 17 \:D/ \:D/ :rockout: .

never claimed the highlanders were going to set the world alight, merely pointing out the shortcomings of the 'canes. as for that particular game, just another example of the highlanders choking when it counts and snatching defeat from the jaws of victory :clap:

a bonus point win to the highlanders tonight \:D/

[gazza]

oh.... and just stiring the pot a bit :pfft:

[Gym rat]

Rest day today no weights,no cardio roll legs and start taking creatine again \:D/ \:D/ .GYM RAT BABY!!!!!!!!!!

[Gym rat]

Legs

BB squats 1x10 60kg,4x6 125kg,125kg,125kg,125kg Ass to ground GYM RAT STYLE

Hack squats 4x10 125kg,125kg,125kg,125kg ASS TO GROUND GYM RAT STYLE

Single one legged leg press 4x10 100kg,100kg,115kg,130kg

DB lunges on to a step 3x6 40kg's,40kg's,42.5kg's

Seated leg curls 4x6 107kg,107kg,107kg,107kg

Standing calf raise 4x6 270,290,300,300 all in pounds

It was nice be back on the creatine again after being off creatine for three weeks.Roll on chest and biceps.GYM RAT BABY!!!!!

[boostinggtir]

Im not sure ass to the ground, an gymrat style squats can go together. :pfft:

I bet you needed a zimmer frame after that work out. :pfft:

[Gym rat]

That would be right and I was thinking man I could use zimmer frame

[biggurl27]

Nice one legged Gym Rat, you were doing only 80kgs per leg when you trained with me and now 130kgs :shock: Nice to see you have dropped down your weights a bit so you are going ATG with your squats :grin:

[Gym rat]

That was a one leged leg press using a 45 degree leg press not the one that we used I trained with you.