This means war Gym Rat style

[steak]

How about some "Jackass" style bike stunts

[samoan_muscle]

I think you should do a porno. Being a hot good looking film star and all...you should cross over to the dark side.

[boostinggtir]

I think you should do a porno. Being a hot good looking film star and all...you should cross over to the dark side.

GR doesn't believe in porn an other sinful past times. You wanna see naked bodybuilders? go check out Kai Greene homie.

[samoan_muscle]

I think you should do a porno. Being a hot good looking film star and all...you should cross over to the dark side.

GR doesn't believe in porn an other sinful past times. You wanna see naked bodybuilders? go check out Kai Greene homie.

Gym rat is a bodybuilder?? :shock:

[boostinggtir]

Gym rat is a bodybuilder?? :shock:

listen to this dude, hating on gymrats celebrity status.... :pfft:

[AgentOrange]

as read on page 80

I had a hard getting out of bed this morning

:shock:

[samoan_muscle]

Lmao....that must have been a 1st...

[steak]

as read on page 80

I had a hard getting out of bed this morning

:shock:

you sure it was yours

[Gym rat]

Today was hamstrings and calfs or feeling the burn in my ass started off with

Smith machine RD's 1x15 60kg,5x12,6,6,8,10 140kg,150kg,150kg,148kg,130kg

seated leg curls 4x12,8,8,8 66kg,80kg,86kg,90kg

reverser hamstring extenions 3x10

Calf

Standing calf raises 4x10 255,275,285,300 all in pounds

Seated calf raises 4x10 80kg,100kg,110kg,115kg

calf press 4x10 240kg,260kg,300kg,310kg

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

[GreekAdonis]

as read on page 80

I had a hard getting out of bed this morning

:shock:

Dont worry about it gym rat. One day you will need pills to get those.

[startinfromscratch]

easily fixed gymrat, just add in some fapping sets. but make sure you have a zimmer frame to be on the safe side of things.

[steak]

^

Good volume work outs GR

[Gym rat]

That might be a problem with zimmer frame since I ride a bike I could always get some old bugger with a mobilty scooter and a trailer on the bike for by bike and myself :pfft: :pfft:

[Gym rat]

Today was shoulders and tricpes started of with

Arnold shoulder press 1x15 15kg's,4x6-8 20kg's,22.5kg's,25kg's,25kg's

Single arm cable lateral raise 4x10 12,15,18,21 all in pounds

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

Db front rasies 4x8-12 12.5kg's,15kg's,17.5kg's,10kg's

Triceps

Tricpes pushdown5x10-15 70,75,80,85,110 all in pounds

One arm db triceps extenions 4x12-15 10kg's,12.5kg,15kg's,17.5kg's

skull crushers 4x8-10 39kg,45kg,53kg,35kg

I got a email today from the person that I bought tickets for the sevens off trade me saying that the tickets will being couried down \:D/ \:D/ looking forward to recvieing them in the mail sweet roll on back and biceps.GYM RAT BABY!!!

[Gym rat]

Today was back and biceps started off with

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

Wide grip cable row 4x8-10 91kg,98kg,100kg,77kg

One arm iso lateral row 4x8-10 60kg,65kg,68kg,72kg

close grip pulldown 4x6-8 66kg,72kg,76kg,86kg

Biceps

Seated db curls 4x20 10kg's,12.5kg's,15kg's,17.5kg's

machine preacher curls decending sets with no breaks between sets 5x10 23kg,21kg,18kg,15kg,11kg

one arm cable curls 2x25 30,40 all in pounds

While I was doing assisted chin up I notice a guy doing close grip cable rows with bad form and thought what a total dumb ass and not my problem if he hurts himself.While I was streaching I notice a hot chick which made me a bit :shifty: .GYM RAT BABY!!!

[Gym rat]

After doing high reps for quads for the last six weeks I thought I go back to doing low reps for quads ranging in the six to eight rep range

[boostinggtir]

Nice work GR, to you prefer high rep or low rep when training legs? It might be a good idea to keep an zimmer frame, mobility scooter an bucket handy when training legs.

[Luigi]

well done gym rat keep up the hard training

[Gym rat]

Nice work GR, to you prefer high rep or low rep when training legs? It might be a good idea to keep an zimmer frame, mobility scooter an bucket handy when training legs.

I prefer low reps but every now then I do high reps.Will do thanks sounds like a good to have a zimmer frame,mobilty scooter and bucket on stand by.Also I will be training glutes as well when I do quads as well or feeling the burn in my ass.That just give a very good idea I will use time feel the burn in my ass when I am training glutes with quads I be best not to yell it out in the gym if I am the only guy in the gym and there lots of hotties around or I might get very :shifty: since I am a hot good looking filmstar.

[boostinggtir]

lmfao, your classic bro

[Gym rat]

lmfao, your classic bro

Cheers bro I am a very funny sucker :pfft: :pfft:

[steak]

^

[Gym rat]

Today was quads, glutes or feeling the burn in my ass also it was to be back doing low reps for quads as well started off with

BB squats 1x15 60kg,5x12,6,6,8,10 145kg,165kg,165kg,150kg,140kg

leg press 4x8,8,10,12 345kg,385kg,300kg,280kg

Db reverser lunges 3x10,10,12 22.5kg's,25kg's,27.5kg's

leg extenions 3x10,10,12 114kg,107kg,86kg

I walked out like some old dude who lost there zimmer frame :pfft: :pfft: I got my flights booked for when I go up to Wellys for the sevens in Feb.I paid 188 return which would be the cheapest airfair that I have ever paid in the years that I have been going to Wellys and Gym Rat will be landing in Wellington at 10:25am on Feb 3rd 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

Db incline press 4x8-12 35.5kg's,37.5kg's,40kg's,30kg's

Db decline press 4x10-12 30kg's,32.5kg's,35kg's,37.5kg's

Pec deck 4x10 52kg,59kg,59kg,59kg

Abs

Crunches 3x20

Hanging leg raies 3x20

reverse crunches 3x20

When I finshed training I notice that the chain for my bike had come so I had go at trying fix it.I did not have much luck so I had to walk my bike to Cycle surgery which is not all that far from my gym.I told them that the chain had come off .I had to wait a few minutes to get it fixed they oiled up my chain and there was no charge for it roll on hamstrings and calfs.GYM RAT BABY!!!!

[AgentOrange]

someones been yanking ya chain gym rat!