This means war Gym Rat style

[1day]

i think wat hes trying to say is ,hamiltons a dump why would i want to go there when i can stay in auckland

:doh: ohhhh, i c now! lucky i dont live in hamilton ahe!

[Gym rat]

I would come down to the Tron if I was in Aucks for a longer time like a week for example.

[BainTrain]

lol he found god i think

and your in brisbane? good, now you can stop biting my fucken ankles and annoying me.

[auck_builder]

na not yet. Be there pretty soon thou.

just after i get some cash for my flight... :pfft:

[Gym rat]

Back

Body weight chin ups 5x8

Wide lat pull down tothe front 5x8 77kg,77kg,77kg,80kg,84kg

Db row 4x8 45kg,47.5kg,52.5kg,55kg

Single arm Iso lateral row 4x8 55kg,58kg,63kg,65kg PB

Biceps

Seated DB curls both arms together 4x15-20 20kg,25kg,30kg,30kg

Over head cable curls 4x8 100,120,140,140 all in pounds

Hammer curls 4x8 30kg's,32.5kg's,32.5kg's,32.5kg's

forgot to post up my food from yesterday will post up later on today roll on cardio.GYM RAT BABY!!!

[Gym rat]

Yesterday food intake

Meal 1 one cup of oats with one egg,2tsp of flaxseed,1egg,150ml of yogart,one banana,protein shake,multi

meal 2 handfull of raisons,500ml of milk,creatine

meal3 two corn wafers with a tsp of jam ,protein shake with creatine

meal 4 one cup of basmit rice with 2 cups of mixed veggies,one cup of beans,200g of salmon,1tbl of lite soya sauce 500ml of water

meal 5 two rice cakes toped with peanutbutter,2tbl of tuna,one apple,500ml of water

meal 6 chicken enchiladas with red pepper,avacado,400ml of milk

meal 7 150ml of yogart,200ml of milk

Food for today

meal 1 one cup of oats with one egg,2tsp of flaxseed,150ml of yogart,one banana,multi,protein shake

meal 2 handfull of raisons,500ml of milk,creatine

meal 3 two corn waffers with a tsp of jam and creatine

meal 4 one cup of basmit rice two cups of mixed veggies,one cup of beans,200g of salmon 500ml of water,one tbl of lite soya sauce

meal 5 two rice cakes with peanutbutter ,two TBL of tuna,one apple, 500ml of water

meal 6 2 chicken enchiladas with 400ml of milk

meal 7 150ml of yogart,200ml of milk

[Gym rat]

Legs

BB squats 1x10 60,4x8 135kg,138kg,140kg,141kg failure

Hack squats 4x8 160kg,170kg,190kg,200kg

leg press 4x8 320kg,360kg,380kg,400kg

leg extenions 4x8 114kg,114kg,114kg,114kg

BB lunges 4x8 100kg,103kg,105kg,108kg

Standing calf raise 4x8 255,270,285,300 all in pounds

I had a bit of scare with my Ipod before I went to the gym thius morning which I thought my I pod crashed on and I thinking oh crap I will have to put with shit music while I am training legs.Diet has been good for the last couple of days roll on chest,abs and cardio.GYM RAT BABY!!!!

[gazza]

big day out there buddy! when do you do your hammies? failure on squats, was it a faceplant or a bang down on your arse?

[Gym rat]

I am going hammies next week I will do seated leg curls.

[boostinggtir]

lmfao.

[Gym rat]

Come to think I will do hamstrings on Wednesday.

[total_gym1000]

I had a bit of scare with my Ipod before I went to the gym thius morning which I thought my I pod crashed on and I thinking oh crap I will have to put with shit music while I am training legs.

Gym rat, what bands do you have on your Ipod that you listen to while training? :rockout:

[Gym rat]

Chest

BB incline bench press 1x10 60kg,4x8 83kg,85kg,88kg,90kg

Db bench press 4x8 40kg's,42.5kg's,45kg's,50kg's PB

BB decline bench press 4x8 100kg,103kg,105kg,110kg

Pec deck 4x8 59kg,66kg,73kg,80kg

abs

Crunches 4x20 with 20kg plate across my chest

Hanging leg raise 4x20

Cardio 30 minutes on treadmill level eight

Total_gym1000 In the way of band that I listen to on my Ipod while I am training ranges from ACDC,Kron,Pantera,Disturpbed,GNR,Rock 2008 and what ever I feel like listen to on my pod what ever that may be ie Beastie Boys etc roll on hamstrings.GYM RAT BABY!!!

[1day]

i love Kron :wink:

[gazza]

some decent music there GR, i'm impressed. was picking you as more of a boyzone-atomic kitten fan

[Gym rat]

some decent music there GR, i'm impressed. was picking you as more of a boyzone-atomic kitten fan

Cheers Gazza that type of music has me :rockout: :rockout: while I am training hard out.

[total_gym1000]

some decent music there GR, i'm impressed. was picking you as more of a boyzone-atomic kitten fan

Cheers Gazza that type of music has me :rockout: :rockout: while I am training hard out.

:rockout: is good for those neck muscles :nod:

just look at Corey Taylor from Slipknot...

:shock:

[Luigi]

yea huge neck shame about the rest of him though !

[1day]

:shock: man theres gota b sumthing wrong wit his neck, theres no way the singing has done that.

[Luigi]

:shock: man theres gota b sumthing wrong wit his neck, theres no way the singing has done that.

maybe, im sure all the headbanging has helped a lot

[Gym rat]

Also bad neck problems for Corey Taylor later on in life.

[Gym rat]

Hamstrings

BB stiff leaged deadlifts 1x12 60kg,4x8 90kg,100kg,103kg,108

seated leg curls 4x8 86kg,93kg,100kg,100kg

Lying leg curls 4x8 66kg,73kg,80kg,80kg,failure started off 52kg going down 7kg going to failure

standing leg curls 60,70,80,80 all in pounds

When I finshed giving my hamstrings a good ass kicking I looked like some old person who lost there wheelchair or zimmer frame :pfft: :pfft: when I was leaving the gym I was thinking man I could use moibilty scooter just like the one in the lotto add with crome wheels roll on shoulders and triceps.GYM RAT BABY!!!!

[Gym rat]

Shoulders

DB shoulder press 1x10 20kg's,3x8 27.5kg's,30kg's,32.5kg's

Smith machine shoulder press 4x8 80kg,83kg,85kg,90kg

Hammer shoulder press 4x8 60kg,75kg,78kg,80kg

Rear delt fly's 4x10 50,60,70,80 all in pounds

Superset Db front raises with standing lateral raises 4x8 12.5kg's,12.5kg's,12.5kg's,12.5kg's,15kg's,15kg's,15kg's,15kg's

Triceps

Straight bar triceps pushdown 1x10 55,3x8 85,90,95 all in pounds

Single arm Db triceps extions 3x8 15kg,17.5kg,20kg

Dips 3x25

Sleep wasnt all that great last night because I got woken up by my cat at 1:40am :x which I was not all that pleased aboutMy hamstrings are bit sore today plus I am walking funny like some old person who lost there zimmer frame roll on back and biceps.GYM RAT BABY!!!

[Gym rat]

Back

Body weight chin ups 5x10

Close grip cable row 4x8 84kg,91,98,105kg

Deadlifts 4x8 120kg,130kg130kg,140kg

close grip pull ups 4x8

Biceps

Over head cable curls 4x8 100,120,140,150 all in pounds

Standing DB biceps curls 4x8 22.5kg's,22.5kg's,25kg's,25kg's

Standing biceps cable curls 4x8 51,57,63,63 all in pounds

roll on cardio.GYM RAT BABY!!!

[auck_builder]

must be cold down your ways GR?