This means war Gym Rat style

[Gym rat]

Hamstrings

Stiff legged deadlifts 1x20 60kg 4x15 90kg,100kg,105kg,108kg

lying leg curls 4x15 52kg,59kg,61kg,66kg

seated leg curls 4x15 59kg,66kg,73kg,82kg

standing leg curls 4x15 50,50,60,70 all in pounds

calfs

seated calf raise 4x10-12 100kg,105kg,110kg,115kg

calf press 4x25-30 200kg,240kg,250kg,260kg

When I was biking past the universerty a couple of hotties were checking me when I was biking to the gym and I thought they must have watched Gym Rat the move and which made be a bit :shifty: also I saw some old bugger in mobilty scotter which I thought may I please use your mobilty scooter? which I thought was good for a laugh or in other words :pfft: :pfft: roll on shoulders and triceps.GYM RAT BABY!!!

[8]

you should sign your yellow hat and put it on trademe there may be alot of fans and hotties after it

[boostinggtir]

do you think I might get laid if I wore your yellow hat gym rat?

[Gym rat]

do you think I might get laid if I wore your yellow hat gym rat?

:roll:

[steak]

Some good work outs there GR :clap: Impressive :nod:

[gazza]

Chest

Db incline bench press 1x20 20kg' 3x8-10 32.5kg's,35kg's,40kg's, PB

Incline flys' 3x10-12 22.5kg's,25kg's,27.5kg's

DB decline bench press 3x8-10 42.5kg's,45kg's,47.5kg's

decline fly's 3x10-12 22.5kg's,25kg's,27.5kg's

ABs

Crunches 3x30

hanging leg raise 3x30

I been feeling hacked off when I heard yesterday that the appeale against the stadium was rejected by the court of appeal in Wellington.I feel very ashamed and pissed off to be cittzen of Dunedin will soon become one very poor city roll on Hamstrings and calfs.GYM RAT BABY!!!

your journal big guy but when you start paying rates etc then you can bitch about the stadium going ahead :evil: at the end of the day it was always going to happen even though we may not be thrilled about it :nod: who knows maybe some good will come of it :roll:

[boostinggtir]

do you think I might get laid if I wore your yellow hat gym rat?

Dam, even gym rats dissing me :cry:

[Gym rat]

Shoulders

light warm up set of Db shoulder press

Super set Db shoulder press with db shurgs 4x8 30kg's,30kg's,30kg's,30kg's,42.5kg's,45kg's,47.5kg's,55kg's

Tri set Db front raise,db lateral raises,bentover lateral raises 4x12-8 10kg's,12.5kg's,15kg's,17.5kg's

Triceps

cable push down 1x30 40,4x10-12 80,85,95,103 all in pounds

Dips 3x8-12

Triceps rope pulldown 4x10-12 39,45,63 all in pounds

A hot chick walk past me while I was resting in between sets which made me a bit :shifty: .I was thinking I should I mention to her that I am hot good looking filmstar roll on back and biceps.GYM RAT BABY!!!!

[boostinggtir]

A hot chick walk past me while I was resting in between sets which made me a bit :shifty: .I was thinking I should I mention to her that I am hot good looking filmstar roll on back and biceps.GYM RAT BABY!!!!

did you get an erection?

[Gym rat]

A hot chick walk past me while I was resting in between sets which made me a bit :shifty: .I was thinking I should I mention to her that I am hot good looking filmstar roll on back and biceps.GYM RAT BABY!!!!

did you get an erection?

No I did not

[steak]

A hot chick walk past me while I was resting in between sets which made me a bit :shifty: .I was thinking I should I mention to her that I am hot good looking filmstar roll on back and biceps.GYM RAT BABY!!!!

did you get an erection?

No I did not

he only asks GR cos he doesnt know whats it like

good work on the DB press superset...MAAAAAChine :clap:

[Gym rat]

Back

lat pulldown to the front 1x20 49kg,4x10-12 70kg,72,79kg,84kg

Chin up 4x10-12

bent over bb row 4x10-12 93kg,98kg,100kg,108kg

One arm db row 4x10-12 42.5kg,45kg,47.5kg,55kg PB

Biceps

BB curls 10x10 30kg,30kg,30kg,30kg,30kg,30kg,30kg,30kg,30kg,30kg

When I arrived at work to carry my bike up the stairs my bike flelt heavy and I was thinking man I wish there was a ramp in the front stairwell :pfft: after giving my biceps a good hideing.GYM RAT BABY!!!!

[rose]

You do chin-ups! 8)

[Gym rat]

Quads

BB squats 1x20 60kg,4x8-10 158kg,155kg,150kg,148kg

One legged leg press 5x7-12 120kg,130kg,140kg,150kg

Db walking lunges 4x10-12 22.5kg's,25kg's,27.5kg's,30kg's

hack squats 4x10-12 120kg,140kg,160kg,170kg

leg extenions 4x10-12 93kg,100kg,107kg,114kg

I have started putting together a new programe which will I be starting up next Monday it will have a 450 rep quad workout.I know what I will be like next Monday when I will be leaving the gym. I am going probley end up looking like some old bugger who lost there wheelchair :pfft: :pfft: roll on chest and abs.GYM RAT BABY!!!

[Gym rat]

Chest

Db incline press 1x20 20kg's, 4x8-10 32.5kg's,35kg's,37.5kg's,40kg's,

Db incline flys 4x10-12 20kg's,22.5kg's,25kg's,27.5kg's

Db decline press 4x8-10 40kg's,42.5kg's,45kg's,47.5kg's,

Db delcine flys 4x10-12 20kg's,22.5kg's,25kg's,27.5kg's,

Abs

Crunches 3x30

hanging leg raise 3x30

I had a hard getting out of bed this morning after giving my quads a good ass kicking I looked some old bugger who los there walking stick :pfft: :pfft: roll on hamstrings and calfs.GYM RAT BABY!!!!!

[Gym rat]

Hamstrings

Stiff legged deadlifts 1x20 60kg,4x15 95kg,100kg,105kg,108kg

lying leg curls 4x15 52kg,59kg,61kg,66kg

seated leg curls 4x15 66kg,75kg,80kg,86kg

standing leg curls 4x15 50,60,70,80 all in pounds

Calfs

Seated calf rasies 4x10-12 100kg,105kg,108kg,115kg

calf press 4x25-30 200kg,22kg,240kg,250kg,260kg

rest time between sets 90 seconds

Looking forward to starting my new programe on Monday including doing high reps for quads roll on shoulders and triceps.GYM RAT BABY!!!!

[Gym rat]

Shoulders

DB shoulder press 1x20 15kg's

Super set DB shoulder press with db shurgs 4x8 30kg's,30kg's,30kg's,30kg's,42.5kg's,47.5kg's,50kg's,55kg's,

Tri set4x10-12 front db rasies 10kg's,12.5kg,15kg's,17.5kg's

Db lateral raises 10kg's,12.5kg's,15kg's,17.5kg's

bent over lateral raises 10kg's,12.5kg's,15kg's,17.5kg's

Triceps

Triceps pushdown 1x20 45,4x10-12 80,85,90,103 all in pounds

Dips 3x8-12

rope triceps pushdown 4x10-12 45,53,59,63 all in pounds

When I finshed training I notice that there was puncher in the front tire of my bike and I thought bugger there gose my streak of having good luck so I had to walk my bike to cycle surgery to get it fixed and I had to wait a few minutes to get it fixed roll on back and biceps.GYM RAT BABY!!!

[rose]

Another puncture? That sucks! Has someone got it in for your tyres? :shock:

[samoan_muscle]

Have you considered the fact that some person may be slashing your tyres?

[Gym rat]

No my front tire did not get slashed I biked over pice of glass plus down my way the DCC is :crazy: when they can not be bothered to sepnd money on street cleaners condidering the amount of rubbish that there is on the streets of Dunedin.

[Gym rat]

Back

Wide lat pull down to the front 1x20 49kg,4x10-12 70kg,72kg,79kg,84kg

Assisted chin up's 4x10-12 40,30,25,20 all in pounds

bent over bb row 4x10-12 95kg,100kg,105kg,108kg

one arm db row 4x10-12 42.5kg,45kg,47.5kg,55kg

Biceps

BB curls 10x10 26.5kg,26.5kg,26.5kg,26kg.5kg,26.5kg,26.5kg,26.5kg,,26.5,26.5kg,26.5kg

Hope the weather will be good this weekend so I can for a nice ride on my bike or feel the burn in my ass.I have one more week being on creatine until I take a three week break from it.GYM RAT BABY!!

[Gym rat]

Today was the first day of my new progrome which I made up durring the weekend and today was quads.

Leg extenions 5x50-20 52kg,52kg,52kg,52kg,52kg

Leg press 4x50-35 200kg,200kg,200kg,200kg

Walking lunges 4x15-12 20kg's,20kg's,20kg's,20kg's

Smith machine squats 4x15-12 100kg,100kg,100kg,100kg

When I finshed doing a 450 reps for quads I was thinking I might need a mobilty scooter with a trailer on it :pfft: :pfft:. My new programe will be a combo of very high reps and low reps ranging in the four to eight area roll on chest and abs.GYM RAT BABY!!!!

[jono]

nice work bud :nod:

[Gym rat]

nice work bud :nod:

thanks mate

[steak]

Back

Wide lat pull down to the front 1x20 49kg,4x10-12 70kg,72kg,79kg,84kg

Assisted chin up's 4x10-12 40,30,25,20 all in pounds

bent over bb row 4x10-12 95kg,100kg,105kg,108kg

one arm db row 4x10-12 42.5kg,45kg,47.5kg,55kg

Biceps

BB curls 10x10 26.5kg,26.5kg,26.5kg,26kg.5kg,26.5kg,26.5kg,26.5kg,,26.5,26.5kg,26.5kg

Hope the weather will be good this weekend so I can for a nice ride on my bike or feel the burn in my ass.I have one more week being on creatine until I take a three week break from it.GYM RAT BABY!!

Must be a film star thing :shock: :shifty:

nice work on thwe weights tho :clap: