This means war Gym Rat style

[autechre]

When I finshed doing a 450 reps for quads

That's a whole lotta quad work there big fella! Well done!

[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!!

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

It is a film star thing

When I finshed doing a 450 reps for quads

That's a whole lotta quad work there big fella! Well done!

nice work on thwe weights tho :clap:

cheers autechere I forgot to mention when I was leaveing the gym I was :shifty: to put in a suggestion for the hire of zimmer frames for people who have hard time leaving the gym after doing hard quad train or leg train

[Gym rat]

Today was chest and abs started off with

Incline db press 1x20 20kg's,4x10-4 32.5kg's,35kg's,40kg's,40kg's

incline flys 3x15-20 15kg's,15kg's,15kg's

Db bench press 3x8-4 42.5kg's,45kg's,47.5kg's

cable crossover 2x20-25 80,120 all in pounds

Abs

Hanging leg raise 3x20

bench leg raises 3x20

crunches 3x20

Last night while I was talking to Luigi on Facebook I came up with this good idea which is it should be compluary to have zimmer frames for hire in gym which would be ideal for people who have a hard to walk out the gym after they have a hard quad train or leg train :pfft: :pfft: roll on hamstrings and calfs.GYM RAT BABY!!!!!

[steak]

Nice work on the DB bench :clap:

[Gym rat]

Nice work on the DB bench :clap:

Cheers dude

[rose]

Did you get out for an arse burning ride at the weekend GR?

[Gym rat]

Did you get out for an arse burning ride at the weekend GR?

I did get outfor a ass buring ride on the weekend twice since the weather was very nice during the weekend.

[rose]

Do you ride a road bike, mountain bike, unicycle...?

[Gym rat]

Do you ride a road bike, mountain bike, unicycle...?

I ride 21 speed mountain bike I use for going to the gym,work and genral biking around or feeling the burn in my ass on the streets of Dunedin

[Gym rat]

Today was hamstrings and calfs started off with

Smith machine romanian deadlifts 1x20 60kg, 5x12,6,6,8 10 90kg,110kg,135kg,135kg,120kg,100kg

lying leg curls 4x8,8,10,10 66kg,68kg,61kg,59kg

reverse hamstrings extenions 3x10 useing body weight

standing calf raises 4x12,10,10,15 270,250,225,165 all in pounds

calf press 3x15,15,20 240kg,260kg,270kg

seated calf raises 3x15,15,20 80kg,90kg,95kg

Last night I went around tomy dad's for tea and I was telling my dad about my 495 rep quad train that I did on Monday and my dad was :shock: and he notice me limping and I was thinking I wish had a zimmer frame on me :pfft: :pfft: .I am not has sore compare to yesterday which is good roll on shoulders and triceps.GYM RAT BABY!!!

[rose]

What kind of distances are you riding GR? Do you do any track riding on your MB? It's pretty hilly in parts of Dunedin, yeah?

[Gym rat]

What kind of distances are you riding GR? Do you do any track riding on your MB? It's pretty hilly in parts of Dunedin, yeah?

In the way of distances I would be doing 8 or 9 km no I do not do any track riding.

[Gym rat]

Today I trained shoulders and triceps started off

Smith machine shoulder press 1x15 60kg,4x12,6,6,8 70kg,90kg,90kg,85kg

bb upright row 3x8,8,10,36.5kg,31.5kg,26.5kg

rear delt flys 3x10,10,12 80,70,50 all in pounds

Db lateral raises 3x10,10,12 12.5kg's,17.5kg's,15kg's

Triceps

Triceps pushdown 4x12,6,6,8 70,103,103,80 all in pounds

Dips 3x12

skull crushers 3x10,10,8 39kg,45kg,48kg

I am back to walking normaly after giving my quads a good blasting on Monday. While I was in countdown I notice they sell double D for $3.50 =P~ and I bought a bag roll on back and biceps.GYM RAT BABY!!!

[steak]

90kg shoulder press :clap: You must have delts like melons and legs like some dude with big legs Must be about time for pic eh?

I haven't seen any of your movies either But I'ved heard that some woman scream out your name during sex and when they go past a bike shop

[Daniil]

Yeah Gym rat, everyone wants another Gym rat movie :-)

[Gym rat]

Today I trained back and biceps started off with

bent over bb row 1x15 60kg, 4x8-12 90kg,100kg,105kg,108kg

lat pulldown 4x8-12 72kg,79kg,82kg,84kg

close grip cable row 4x8-12 84kg,93kg,98kg,103kg

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

Biceps

EZ bar curls 3x4-8 39kg,45kg,48kg

seated db curls 3x4-8 27.5kg's,25kg's,25kg's

hammer rope curls 4x8-12 45,51,57,63 all in pounds

There will be another Gym Rat film when go to Wellys in Feb my last Gym Rat film got postphoned because Soundsgood could not make up to Aucks when I was there in July roll on the weekend.GYM RAT BABY!!!!

[rose]

Go Gym Rat Baby! 8)

[Gym rat]

I trained quads today started off with

Leg extentions 4x35-20 52kg,52kg,52kg,52kg

Smith machine lunges 4x15-12 60kg,60kg,60kg,60kg

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

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

For the last set for smith machine squats I did five force reps which made the total reps 500.When I was leaving the gym I was thinking I wish my bike could transform into a zimmer frame or a wheelchair :pfft: :pfft: riding my bike should be fun I might need some old bugger with a mobilty scooter to toe me :shifty: roll on chest and abs.GYM RAT BABY!!!!!!

[rose]

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

Wowsers, 4 x 50-35 reps? You're a machine :nod:

[jono]

go gym rat!! 8)

[Gym rat]

go gym rat!! 8)

cheers dude

[Gym rat]

Today was chest and abs started off

Db incline press 1x15 20kg's,4x8-10 32.5kg's,35kg's,37.5kg's,40kg's

Incline flys 3x15-20 17.5kg's,17.5kg's,20kg's

3x6-8 42.5kg's,45kg's,47.5kg's,

Cable cross over 2x20-25 100,120 all in pounds

Abs

hanging leg raise 3x20

bench leg raises 3x20

crunches 3x20

With all this hype about Jonah competing in the NZFBB Wellington champs on Saturday man I wish I lived in wellys so I would be able to attend the show roll on hamstrings and calfs.GYM RAT BABY!!!!

[steak]

47.5kg flys :nod: good work that man/rat

[Gym rat]

Today I trained hamstrings and calfs started off with

Smith machine romanian deadlifts 5x12,6,6,8,10 90kg,130kg,140kg PB,135kg,140kg,110kg

lying leg curl 4x8,8,10,10 73kg,69kg,66kg,59kg

reverse hamstring extenions 3x10 useing bodyweight

standing calf raise 4x12,10,10,15 270,225,225,195 all in pounds

calf press 3x15,15,20 240kg,280kg,220kg

seated calf raies 3x15,15,20 100kg,110kg,80kg

roll on shoulders and triceps GYM RAT BABY!!!!

[boostinggtir]

Man, I am feeling the burn in my ass just looking at this work out. Good work.