This means war Gym Rat style

[boostinggtir]

yes GR anything in hamilton is great.

[Gym rat]

Today journey to took me to the land of quads in the iron room at Les Mills Dunedin the home of Gym Rat baby started off with

bb squats 1x15 60kg,5x12,8,8,6,10 140kg,158kg,168kg,170kg,148kg

Leg press 6x8,8,20,20,20,20 350kg,400kg,310kg,280kg,,260kg,240kg

Hack squats 4x8,8,8,8 160kg,163kg,168kg,175kg PB

leg extenions 4x8,8,8,8 100kg,107kg,117kg,120kg

Db lunges 3x10 25kg's,32.5kg's,40kg's

I left the iron room looking like some old dude who lost the zimmer frame :pfft: :pfft: roll on shoulders and biceps.GYM RAT BABY!!

[Gym rat]

Todays journey took me to the land of shoulders in the the Iron room at Les Mills Dunedin the home of Gym Rat baby started off with

Db shoulder press 1x15 15kg's,3x12 22.5kg's,27.5kg's,30kg's

bent over db lateral raises 3x10 12.5kg's,15kg's,17.5kg's

Db alteranting front raise's 3x10 12.5kg's,15kg's,17.5kg's

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

Biceps

Ez bar curls 4x10 39kg,39kg,42kg,45kg

Seated db curls 4x6-8 20kg's,22.5kg's,25kg's,27.5kg's

machine preacher curls 8x10 decending sets with no breaks 23kg,21kg's,18kg,16kg,14kg,11kg,9kg,7kg :twisted: kids please try this at home.I will be starting a new programe up on Monday which I am looking forward to roll on hamstrings and triceps.GYM RAT BABY!!

[steak]

love the drop set at the end 8)

[boostinggtir]

nice dropset GR

[Gym rat]

nice dropset GR

Thanks bro

[Gym rat]

Todays journey took me to the land of triceps and hamstrings in the iron room at Les Mills Dunedin the home of Gym Rat baby started off with

Tricep pushdown 1x15 50 4x10 63,69,81,102 all in pounds

donkey kickbacks 4x10 20kg's,22.5kg's,25kg's,27.5kg's

skull crushers 4x10 39kg,43kg,48kg,54kg

hamstrings

Standing leg curl 3x10 60,90,100 all in pounds

RD' s with db's,5x12,6,6,8,10 40kg's,52kg's,55kg's,47.5kg's,45kg's

seated leg curls 4x8,8,8,8 73kg,80kg,86kg,92kg

On the last of skull crushers I yelled out time to smack this heavy ass weight up baby which I thought was cool back for more pain in the iron room on Monday.GYM RAT BABY!!

[boostinggtir]

Very cool GR, I'm glad youve got a new catchphrase?

[Gym rat]

Today's journey in the iron room at Les Mills Dunedin the home of Gym Rat Baby took me to the land of chest and abs started off with

Flat db bench 1x15 20kg's,4x10-6 40kg's,42.5kg's,45kg's,47.5kg's

Db incline press 3x8-10 37.5kg's,40kg's,35kg's

Flat bench flys 3x8-10 25kg's,27.5kg's,30kg's

Cable cross overs 3x10-12 100,120,140 all in pounds

Abs

Crunches 4x20

hanging leg raise 4x20

reverser crunches 4x20

I was rapt about getting eight reps with the 40's for incline press six more until I am back on creatine again. roll on back and abs.GYM RAT BABY!!!!

[Gym rat]

Today's journey in the iron room at Les Mills Dunedin the home of Gym Rat baby took me to the land of back and calfs started off with

Chin ups 4x10

Bb row 4x10 100kg,103kg,108kg,115kg

decline ezy bar row 4x10 49kg,59kg,79kg,83kg

close grip cable row 4x10 84kg,91kg,98kg,100kg

Calfs

calf press 6x20 250kg,250kg,250kg,290kg,290kg,290kg

seated calf rase 4x10 70kg,90kg,100kg,110kg

Calf were nice and pumped plus I was sure feeling it when biking to work roll on quads.GYM RAT BABY!!!

[Gym rat]

Todays journey in the iron room at Les Mills Dunedin the home of Gym Rat baby took me to that land of quads started with

leg extenions 5x20-30 52kg,52kg,52kg,52kg,52kg

BB squats 5x10 140kg,150kg,158kg,168kg,170kg kids please try this at home :twisted: :evil:

Hack squats 4x8-10 160kg,163kg,168kg,170kg

Smith machine lunges 3x10 80kg,90kg,130kg

leg extenions 3x10 100kg,107kg120kg

When I did 170kg squat for ten reps after words I yelled out GYM RAT BABY

I forgot to put my shorts in my bag for work :doh: so I had rush home and have a quick shower at home before going to work roll on shoulders and biceps.GYM RAT BABY!!!!

[emmzies]

After months of trying to understand what everyone meant by the Gymrat movie, a kind nzbb member finally showed me it.

Twas entertaining, Good effort GR! 8)

[Gym rat]

After months of trying to understand what everyone meant by the Gymrat movie, a kind nzbb member finally showed me it.

Twas entertaining, Good effort GR! 8)

Cheers

[Luigi]

When I did 170kg squat for ten reps after words I yelled out GYM RAT BABY

I forgot to put my shorts in my bag for work :doh: so I had rush home and have a quick shower at home before going to work roll on shoulders and biceps.GYM RAT BABY!!!!

There is NO FUCKIN WAY that these squats are to at least parallel, time to put up a vid gym rat or stop claiming to squat huge numbers.

[Gym rat]

Todays journey in the iron room at Les Mills Dunedin the home of Gym Rat baby took me to the land of shoulders and guns started off with

Db shoulder press 1x15 15kg's,5x8-10 25kg's,27.5kg's,30kg's,30kg's,30kg's

Db lateral raise 4x8-10 10kg's,12.5kg's,15kg's,17.5kg

Rear delt fly's 4x12 50,60,70,80 all in pounds

Db front raise 3x10 12.5kg's,15kg's,17.5kg's

Biceps or guns

:gunfire:

machine preacher curls 5x8-10 21kg,23kg,27kg,32kg,36kg

BB curls 4x8-10 30kg,33kg,38kg,40kg PB

Alternating db curls 4x8-10 20kg's,22.5kg's,25kg's,25kg's

When I went into the chemest to buy new nail clipers a chick in ther called me hun which made me a bit :shifty: .When I left the chemest I thought she must have watch Gym Rat the movie and she knew that I am hot good looking filmstar :grin: roll on tricpes and hamstrings or feeling the burn in my ass.GYM RAT BABY!!!

[Gym rat]

Todays journey in the Iron room at Les Mills Dunedin the home of Gym Rat Baby took me to the land of triceps and hamstrings or the land of feeling the burn in my ass started off with

Tricep rope pushdown 1x15 50 4x10 75,80,85,101 all in pounds

Tricep kickback 3x10 22.5kg,25kg,27.5kg

Dips 3x20

Hamstrings

Lying hamstring curls 4x20 52kg,52kg,52kg,52kg

Standing leg curl 4x8-10 60,70,90,106 PB all in pounds

BB stiff legged deadlift 4x8-10 100kg,105kg,108kg,120kg

I left the iron room looking like some old dude who lost there zimmer frame or wheelchair :pfft: :pfft: .GYM RAT BABY!!!!

[nznomis]

hey gym rat, who is a good trainer at the les mills dunedin? I'm moving down there early next year and looking to start the year with a fresh program... you seem to know the place inside out so thought I'd ask.. churr

[Gym rat]

Yesterday I went for a 9km bike ride which envoled biking up some very step hills.While I was biking up the step hill I yelled out time to feel the burn in my ass and I had thought which was I best not to yell out time to feel the burn in ass when I am biking past some hotties while I am biking up a hill or I might get very :shifty: since I am a hot good looking filmstar

[GreekAdonis]

There is NO FUCKIN WAY that these squats are to at least parallel, time to put up a vid gym rat or stop claiming to squat huge numbers.

We are gonna film Gymrat doing these squats when he comes up to Wellington. Im keen to see gymrat the powerlifter.

[Gym rat]

There is NO FUCKIN WAY that these squats are to at least parallel, time to put up a vid gym rat or stop claiming to squat huge numbers.

We are gonna film Gymrat doing these squats when he comes up to Wellington. Im keen to see gymrat the powerlifter.

Plus the next Gym Rat movie will have stack loads of funny shit in it and not telling what the funny shit is.

[Gym rat]

Today's jorney in the Iron room at Les Mills Dunedin the home of Gym Rat Baby took me to the land of Chest and abs started off with

Flat Db bench press 1x15 20kg's,4x10-4 40kg's,42.5kg's,45kg's,50kg's

Incline Db press 3x10-8 37.5kg's,40kg's,32.5kg's

Flat bench fly's 3x8-10 22.5kg's,25kg's,32.5kg's

Cable cross overs 3x10-12 100,140,160

Abs

Crunches 4x20

hanging leg raises 4x20

reverse crunches 4x20

I went for a nice bike ride on Saturday out to Port Chalmers which is just outside Dunedin it took me a hour thirty to get out and a hour forty for coming back by biking up a very step and windy road.I when I was coming back I yelled out I am feeling the burn in my ass and I be best not to yell it out in the gym or when I am biking past some hotties when I am biking up a step hill or might get very :shifty: since I am a hot good looking film star.Question for you guys Would you like see footage of me training chest when I am in Wellington for the sevens and that can be the main event?Roll on back and calfs.GYM RAT BABY!!!

[Luigi]

i think everyone wants to see these huge squats of yours gym rat

[steak]

Squats bro and some cheerleaders

[Gym rat]

Squats bro and some cheerleaders

Squats it is plus footage of Hot Speights girls and ZM girls =P~ =P~ =P~ :shifty:

[GreekAdonis]

Its gotta be squats for the movie as its gonna be a sequel to the first gym rat movie. 8)