This means war Gym Rat style

[boostinggtir]

nice work gr. how many rest days do you have?

[Gym rat]

nice work gr. how many rest days do you have?

I take the weekend off from the gym which would be two days off.

[steak]

someones been yanking ya chain gym rat!

sabotage :shock: tall poppy eh GR ...film star 'n all

[rose]

Free service, nothing wrong with that aye! 8)

[Gym rat]

Today was hamstrings calfs started off with

smith machine RD's 1x15,5x12,6,6,8,10 60kg,140kg,155kg,155kg,148kg,138kg

Seated leg curls 4x12,8,8,8 73kg,80kg,86kg,90kg PB

Reverse hamstring extenions 3x10 using body weight

Calf

Standing calf raises 4x10 255,285,290 300 the whole stack all in pounds

Seated calf raises 4x10 90kg,100kg,110kg,115kg

Calf press 4x10 250kg,290kg,300kg

While I was doing reverse hamstring extenions let off a nice protein fart or a reveser hamstring extenions fart :pfft: :pfft: roll on shoulders and triceps.GYM RAT BABY!!!!

[steak]

you munter

[Gym rat]

you munter

nothing like a good protein fart in the gym :pfft: :pfft:

[Gym rat]

Today was shoulders and triceps started off with

Arnold Press 1x15 15kg's,4x6-8 20kg's,22.5kg's,25kg's,27.5kg's

Standing single arm cable lateral raise 4x10 20,25,30,40 PB

bent over db 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 with three force reps

Triceps

Triceps pushdown 5x10-15 80,110,120,130,140 all in pounds

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

Dips 3x25

I have been thinking of changing around my curnet training split around which I will be starting up at the beging of next mounth.My new training split will be Monday chest,abs, Tuseday back ,calfs,Wednesday

quads,Thursday Shoulders, biceps and Friday Hamstrings and triceps roll on back and biceps.GYM RAT BABY!!!

[Gym rat]

Today was back and biceps started off with

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

seated wide grip cable rows 4x8-10 84kg,91kg,100kg,77kg

One arm iso lateral row 4x8-10 60kg,65kg,70kg,73kg PB

Close grip pulldown 4x6-8 68kg,72kg,78kg,86kg

Biceps

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

machine preacher curls decending sets with no break kids please try this at home :twisted: 5x10 23kg,21kg,18kg,14kg,11kg

One arm cable curl 2x20 35,40 all in pounds roll on the weekend.GYM RAT BABY!!!

[boostinggtir]

Nice work GR, gota love the preacher curls. :twisted:

[Gym rat]

Today was quads or feeling the burn in my ass started off with bb squats 1x15 60kg,5x12,6,6,8,10 140kg,165kg,165kg,145kg,138kg

Leg press 4x8,8,10,12 340kg,390kg, 320kg 290kg

Hack squats 3x8,8,10 160kg,165kg, 150kg

Reverse Db lunges 3x10,10,12 20kg's,25kg's,27.5kg's

Leg extenions 3x10,10,12 114kg,100kg,93kg

I have got my new training split made up which I will be starting on Monday once and while I will be doing high reps for any muscle group that I pick to do high reps with and this time around I will be doing high reps for calfs roll on chest and abs.GYM RAT BABY!!!

[Luigi]

how are you squatting 165 for 6 reps ? thats a LOT of weight or are you still doing partial squats ?

[Gym rat]

how are you squatting 165 for 6 reps ? thats a LOT of weight or are you still doing partial squats ?

I squat in the power rack and I have saftey catches at 11 I go parerale

[Gym rat]

Today was chest and abs started off with

Db incline press 1x15 20kg's,4x8-12 35kg's,37.5kg's,40kg's,32.5kg's

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

Seated chest press 4x10-12 93kg,100kg,107kg,118kg kids please try this at home very:twisted:

Incline flys 4x10-12 20kg's,22.5kg's,25kg's,25kg'

Abs

Crunches 3x20

hanging leg raise 3x20

reverse crunches 3x20

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

[boostinggtir]

160kg squat good number, thats when the real work begins. :twisted:

[Gym rat]

160kg squat good number, thats when the real work begins. :twisted:

also I might need to bring a bucket with to the gym the next time that I train quads so I dont puke on the floor

[Gym rat]

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

Started off with

Rd's with db's 1x15 20kg's,5x12,6,6,8,10, 40kg's,50kg's,52.5kg's,47.5kg's,45kg's

Seated leg curls 4x12,8,8,8 73kg,80kg,86kg,92kg

Reverse hamstring extenions 3x10

Calfs

Standing calf raise 4x10 255,270,285,300 all in pounds

seated calf rasie 4x10 90kg,100kg,110kg,115kg

calf press 4x10 265kg,285kg,300kg,310kg

After giving my calfs a good ass kicking I think I might need a zimmer frame roll on shoulders and triceps.GYM RAT BABY!!!!

[boostinggtir]

Nice work GR, I can feel the burn in my ass just reading that!!! :shock:

[Gym rat]

Nice work GR, I can feel the burn in my ass just reading that!!! :shock:

Cheers bro

[Gym rat]

Today was shoulder and triceps started off with

Db arnold press 1x15 15kg's,4x6-8 20kg's,22.5kg's,25kg's,27.5kg's

Standing single arm cable lateral raise 4x10 25,30,35,40 all in pounds

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

db alternating front raise 4x8-12 12.5kg's,15kg's,17.5kg',10kg's plus eight force reps on last set kid's please try this at home very :twisted:

Triceps

Triceps pushdown 5x10-15 80,100,120,130,150 all in pounds

skull crushers 4x8-10 39kg,44kg,47kg,51kg :twisted:

One arm Db extenions 4x12-15 10kg,12.5kg,15kg,17.5kg

When I was biking home from work the other day I some chicks say faster,faster and I was thinking at the time I best not yell out time the feel the burn in my ass and I would have felt :shifty: since I am a hot good looking filmstar roll on back and biceps.GYM RAT BABY!!!

[Gym rat]

Today was back and biceps started off with

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

bb bent over row 4x8-10 110kg,115kg,118kg,100kg

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

Close grip pull down 4x6-8 68kg,72kg,78kg,86kg

Biceps

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

machine preacher curls decending sets 5x10 23kg,21kg,18kg,15kg,11kg kids please try this at home very :twisted:

One arm cable curls 2x20 25,40 all in pounds

Roll on the weekend and Wellington is going to kick Southlands ass in the semi final \:D/ :rockout: .GYM RAT BABY!!!

[holdenman]

You seem to chuck some decent weight aroung there gymrat, must be time for a new movie??

[Gym rat]

You seem to chuck some decent weight aroung there gymrat, must be time for a new movie??

There will be a movie coming and it will be filmed when I am in Wellington for the sevens.

[Beowulf]

Those are some impressive weights GR god stuff :clap: :clap: :clap:

[Gym rat]

Those are some impressive weights GR god stuff :clap: :clap: :clap:

Thanks dude