This means war Gym Rat style

[jono]

gym rat always so consistant with your workouts.

nice work. :clap:

[Gym rat]

gym rat always so consistant with your workouts.

nice work. :clap:

Thanks dude

[boostinggtir]

nice quad work out GR, I bet u felt the burn in your ass wile biking home after that.

[Gym rat]

I did feel the burn in my ass biking to work after training quads

[steak]

Just about time for a new movie with workouts like that :clap:

[Gym rat]

Today was chest and abs started off with

Db incline press 1x15 20kg's 4x10-4 35kg's,37.5kg's,40kg's,40kg's

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

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

cable cross overs 2x20-25 100,120 all in pounds

Abs

hanging leg raise 3x20

reverse crunches 3x20

crunches 3x20

roll on hamstrings and calfs.GYM RAT BABY!!!

[Gym rat]

Today was hamstrings and calfs started off with Romainian deadlifts on the smith machine 1x15 60kg,5x12,6,6,8,10 130kg,150kg,150kg,147kg,140kg

lying leg curls 4x8,8,10,10 77kg,71kg,66kg,59kg

reverse hamstring extenions 3x10

Calfs

Standing calf raises 4x12,10,10,15 270,255,245,210 all in pounds

calf press 3x15,15,20 290kg,300kg,270kg

seated calf raise 3x15,15,20 80kg,110kg,90kg

Roll on shoulders and triceps.GYM RAT BABY!!!

[steak]

Good work on the 150 RDs cobber 8)

[Gym rat]

Good work on the 150 RDs cobber 8)

Thanks dude

[Gym rat]

Today was shoulders and triceps started off with

Smith machine shoulder press 1x15 60kg,4x12,6,6,8 80kg,90kg,90kg,88kg

Smith machine upright row 3x8,8,10 60kg,70kg,50kg

Rear delt flys 3x10,10,12 plus two force reps 80,70,60 all in pounds

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

Triceps

Triceps pushdown 1x15 55,4x12,6,6,8 80,103,103 ,85 all in pounds

Dips 3x12-15

Skull crushers 3x10,10,8 39kg,44kg,47kg

While I was doing skull crushers on the second last rep in the last set I let out a huge grunt which scared the heck out of a member when he walked past me.When I finshed I thought it was good for a laugh or in other words :pfft: :pfft: :pfft: :pfft: roll on back and biceps.GYM RAT BABY!!!

[Gym rat]

Today was back and biceps started off with

bent over bb row 1x15 60,4x8-12 120kg,118kg,115kg,110kg

Chin up's 4x8-12

Close grip cable row 4x8-12 105kg,98kg,91kg,77kg

One arm db row 4x8-12 60kg,55kg,50kg,47.5kg

Biceps

ez bar curls 3x8-4 39kg,43kg,47kg

seated db curls 3x8-4 20kg's,25kg's,27.5kg's

hammer rops cable curls 4x8-12 69,63,51,45 all in pounds

While I was biking to the gym from I past some old bugger in there wheelchair. I thought may please use your wheelchair? :shifty: which I thought was good for a laugh or in other words a classic crack up :pfft: .GYM RAT BABY!!!!

[Gym rat]

I trained quads today started off with

Leg extenions 4x35-20 59kg,59kg,59kg,59kg

Leg press 4x50-35 240kg,240kg,240kg,240kg

Smith machine squats 4x30-20 115kg,115kg,115kg,115kg

hack squats 4x15-12 120kg,120kg,120kg,120kg

When I finshed doing a 520 rep quad train I was thinking could someone please get me a mobility scooter with a trailer on the back for my bike :pfft: :pfft: roll on chest and abs.GYM RAT BABY!!!!!

[Gym rat]

Today I trained chest and abs today started off with

Flat db bench press 1x15 4x6-12 47.5kg's,45kg's,42.5kg's,40kg's

Incline press 4x8-12 40kg's,37.5kg's,35kg's,32.5kg's

Decline press 4x10-12 32.5kg's,32.5kg's,32.5kg's,32.5kg's

Pec deck 4x10-12 46kg,52kg,59kg,66kg

Abs

crunches 3x20

hanging leg raise 3x20

reverse crunches 3x20

I had good chest and abs train despite not having any carbs for breakfast :doh: because I forgot to pick up a bag of oats yesterday roll on hamstrings and calfs.GYM RAT BABY!!!

[Gym rat]

Today was Hamstrings and calfs started off

Smith machine Rd's 1x15 60kg,5x12,6,6,8,10 130kg,150kg,150kg,143kg,137kg

seated leg curls 4x10,8,8,8 66kg,73kg,80kg,89kg PB

reverse hamstring curls 3x10

calfs

Standing calf rasies 4x10 255,263,285,300 all in pounds

seated calf raises 4x10 100kg,105kg,108kg,110kg

calf press 4x10 250kg,270kg,290kg,310kg

i have started to bid on sevens tickets on trade me and there is still hope that I will be able to go to the sevens :pray: :pray: if not I have all ready got my back up option line up which is the phoniex game against the Central coast also I have ran out of proetin powder I will be getting tub shortley off one of my co workers roll on shoulders and triceps.GYM RAT BABY!!!

[Gym rat]

Today there was a all war gym rat style on shoulders and triceps started off with

Shoulders

Arnold press 1x15 12.5kg's,4x8 20kg's,22.5kg's,25kg's,25kgs

cable lateral raises 4x10 20,25,30,35 all in pounds

bent over lateral raises 4x8-12 12.5kg's,15kg's,17.5kg's,10kg's

db front raises 4x8-12 12.5kg's,15kg's,17.5kg's,10kg's,

Triceps

Triceps pushdown 5x10-15 70,77,80,86,90 all in pounds

skull crushers 4x8-10 39kg,43kg,45kg,53kg

one arm db triceps extenions 4x12-15 10kg,12.5kg,15kg,17.5kg

I got a good mean pump while I was leaving the super market after picking my food I saw a old lady with a zimmer frame.I thought may I please use your zimmer frame :shifty: ? I had good laugh afterwords or in other words :pfft: :pfft: roll on back and biceps.GYM RAT BABY!!!

[Gym rat]

Today was back and biceps started off with

Back

Assisted chin ups 1x15 60,4x8-10 30,25,20,15 all in pounds

Wide grip cable rows 4x8-10 84kg,86kg,91kg,98kg

single arm iso lateral row 4x8-10 60kg,63kg,65kg,70kg

Bicpes

Seated db curls 4x15-20 10kg's,12.5kg's,15kg's,17.5kg's

machine preacher curls decending sets with no rest in between 5x10 23kg,21kg,18kg,15kg,11kg kids please try this at home :twisted:

single arm bicep cable curl 2x15-20 30,35 all in pounds

Hopefully my tub of whey proetin that I ordered off one of my co workers will be along shortly I hope.GYM RAT BABY!!!

[Gym rat]

I thought I change the name of my journal from Gym Rat journal to GO TO WAR GYM RAT STYLE THE JOURNAL since I like grunt when I am training hard out in the gym.What do guys think of my new name for my journal?

[soundsgood]

If you were going to go to war with any country Gymrat, which country would you choose and why?

[Gym rat]

If you were going to go to war with any country Gymrat, which country would you choose and why?

I would chose NZ and because I am proud to be a Kiwi.

[soundsgood]

:doh:

[thatwaslight]

hahaha! your a classic crack up gym rat or in other words :pfft: :pfft:

[Luigi]

he loves his country so much he wants to kill us all

[Gym rat]

I knew you guys would find the new name for my journal funny or in other words a classic crack up :pfft: :pfft:

[Gym rat]

Today I trained Quads started off with

leg extenions 4x35-20 59kg,59kg,59kg,59kg

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

Smith machine squats 4x30 100kg,100kg,100kg,100kg

hack squats 4x15-12 120kg,120kg,120kg,120kg

When I was leaving the gym I was thinking could someone please get me zimmer frame with a oxygen tank on it :pfft: :pfft:

Sleep was crap during the weekend because of the excitment on bidding on tickets for the sevens roll on chest and abs.GYM RAT BABY!!!

[Gym rat]

Today was chest and abs started off with

Flat Db bench press 1x15 20kg's, 4x6-12 47.5kg's,45kg's,42.5kg's,40kg's

BB incline bench press 4x8-12 90kg,80kg,78kg,75kg

decline press 4x10-12 32.5kg's,35kg's,37.5kg's,40kg's

cable cross over 4x10-12 100,120,140,160 all in pounds

Abs

Crunches 3x20

hanging leg raises 3x20

reverse crunches 3x20

Last night I was talking to Ga on Facebook and started plaining for the next GYM RAT MOVIE and there is going be lots of good funny shit in it like footage of me wearing a gimp mask while walking down Coutney place I will end getting some strange looks plus it will be good for a laugh or in other words :pfft: :pfft: :pfft: :pfft: if you guys have any suggestion for the next gym rat moive feel free to post them up roll on hamstrings and calfs.GYM RAT BABY!!!