This means war Gym Rat style

[Gym rat]

Todays jouney took me to the land of shoulders and biceps started off with

Db lateral raises 5x20-8 7.5kg's,10kg,12.5kg's,15kg's,17.5kg's

Smith machine shoulder press 3x15-6 70kg,80kg,93kg

Smith machine upright row 3x15-6 60kg,63kg,65kg

braced hammer raises 3x15-6 10kg's,12.5kg's,15kg's

Biceps

bb curls 3x10 35kg,38kg,40kg

seated db curls 3x12 20kg's,22.5kg's,25kg

standing conceration curl 3x12 20kg,22.5kg,25kg

While I was doing biceps I came up with a phrase for biceps which is.It is time to go to war gym rat style on my guns.What do you guys reckon? Roll on triceps and hamstings.GYM RAT BABY!!!

[steak]

Todays jouney took me to the land of shoulders and biceps started off with

Db lateral raises 5x20-8 7.5kg's,10kg,12.5kg's,15kg's,17.5kg's

Smith machine shoulder press 3x15-6 70kg,80kg,93kg

Smith machine upright row 3x15-6 60kg,63kg,65kg

braced hammer raises 3x15-6 10kg's,12.5kg's,15kg's

Biceps

bb curls 3x10 35kg,38kg,40kg

seated db curls 3x12 20kg's,22.5kg's,25kg

standing conceration curl 3x12 20kg,22.5kg,25kg

While I was doing biceps I came up with a phrase for biceps which is.It is time to go to war gym rat style on my guns.What do you guys reckon? Roll on triceps and hamstings.GYM RAT BABY!!!

reckon you could use that in the movie 8)

good delt train :nod:

[Big john]

good delt train :nod:

ditto that and nice phrase lol 8)

[boostinggtir]

good delt train :nod:

ditto that and nice phrase lol 8)

i am also thinking this

[Gym rat]

Todays journey took me to the land of triceps and hamstrings started off with

Tricep puish down with v bar 1x15 50,3x10 80,85,101 all in pounds

skull crushers 3x8 43kg,47kg,54kg

db triceps extenions 3x12 20kg,25kg's,27.5kg

Hamstrings

lying leg curls 3x8-12 66kg,73kg,80kg

stiff legged deadlifts 3x8-12 105kg,110kg,120kg

seated leg curls 7x8-12 52kg,59kg,66kg,73 ,80kg,86,89kg

While I was giving my hamstrings a good as kicking I thought I am getting a very lovely burn in my ass .I left the Iron room looking like some old dude who lost there mobilty scooter :pfft: :pfft: .When I left the gym I notice that the brake pads on my bike had woren down so I had walk my to cylce surgey and I told one of the clerks that I am having problems with my front brake on my bike also I got told that my back brake pad had worne down as well it got worse and I got told that my back axle on my bike is broken so they were not able to fix my bike so I had walk my bike to the shop whare I bought my bike from in June.I told them that my back axel is broken they are going to fix it for me and I have to go down on Monday to pick it up.I will have to another form of feeling the burn in my ass this weekend since I can not go for a ride on my bike I will have to go for a walk instead.I had a thought yesterday which is when I hit wellys for the sevens I be best not to yell out I am feeling the burn in my ass when I am walking benide a hot chick ie on Courtney Place etc or I might get very :shifty: since I am a hot good looking filmstar.GYM RAT BABY!!!

[Gym rat]

Todays journey took me to the land of chest and abs started off with

Smith machine incline bench press 1x15 60kg,5x12-6 90kg,93kg,95kg,100kg,103kg PB

Flat db bench press 5x8-12 40kg's,42.5kg's,47.5kg's,37.5kg's,35kg's,

Incline flys 5x8-12 25kg's,27.5kg's,32.5kg's,22.5kg's,20kg's

Abs

Crunches 3xfailure

Hanging leg raise 3x failure

Question for you guys When I am at the sevens if the camera is on me which poses should I hit? roll on back and calfs.GYM RAT BABY!!!!

[Gym rat]

12 of jan

Yesterday journey was to the land of back and calfs started off with a couple of warm up sets to warm up back before moving on to

Wide lat pull down 4x15-18 63kg,63kg,63kg,63kg

one arm db row 4x15-18 30kg,30kg,30kg,30kg

close grip cable row 4x15-18 63kg,63kg,63kg,63kg

top deadlifts 4x15-18 80kg,80kg,80kg,80kg

Calf

calf press 6x30 200kg,200kg,200kg,200kg,200kg,200kg

It was a hard out back calfs train with lots of going to war Gym Rat style meaning lots of grunting and resting 60 seconds in between sets.I came close to being sick or :puke: because of the level that I was going to war Gym Rat style roll on Quads.GYM RAT BABY!!!!

[Grover]

goodstuff GR

So you are not going to be costumed at the 7's otherwise we know its you that is posing

I think just leap up flex everything and yell "GYM RAT BABY"

then we will all know it was you.

Who knows may turn into a type of mexican wave, just imagine the whole stadium leaping up and yelling

"GYM RAT BABY"

[Big john]

looks like yr firing on all cyclinders m8 KUTGW 8)

[Gym rat]

Todays journey took me to the land of quads started off with

Leg extenions 3x20 52kg,59kg,66kg

Leg press 5x10-20 200kg,250kg,270kg,300kg320kg

hack squats 5x10-20 80kg,90kg,100kg,110kg,125kg PB

Leg extenions 4x10-15 66kg,72kg,80kg,86kg

I left the iron room looking like some old dude who lost there mobilty scooter :pfft: :pfft:.I have got sevens costume already plained .I will tell you guys about my sevens costume which is black sevens beer hat,black sevens mask with one sliver fern on each side,black sun glasses,NZ sevens jersery,sevens shorts,black anckle socks.When guys see me on TV plus I will be wearing my famous black bumbag as well roll on shoulders and biceps.GYM RAT BABY!!!

[Gym rat]

Today's journey took me to the land of shoulders and biceps started off with

Braced standing db lateral raises 5x20-8 7.5kg's,10kg's,12.5kg's,15kg's,17.5kg's

Seated smith machine shoulder press 3x15-6 70kg,80kg,93kg

Smith machine upright row 3x15-6 60kg,63kg,70kg

braced db hammer raises 3x15 7.5kg's,10kg's,15kg's

Biceps

BB curls 3x10 30kg,35kg,43kg

Seated DB curls 3x12 20kg's,22.5kg's,25kg's,

Standing conceration curl 3x12 20kg,22.5,25kg

While I was training shoulders I came up with phrase for training shoulders which is time to go to war on my shoulders.What do guys think of my new phrase?I finaly got around to measureing my chest I have a 40 inch chest.While I was leaving the gym I saw a 1959 ford across the Street from my gym at the time I was thinking I wish I had a camera on me.Roll on triceps and hamstrings.GYM RAT BABY!!!!

[Grover]

1959 ford prefect ???

Good workout GR, keep it up

[jonafat]

Today's journey took me to the land of shoulders and biceps started off with

Braced standing db lateral raises 5x20-8 7.5kg's,10kg's,12.5kg's,15kg's,17.5kg's

Seated smith machine shoulder press 3x15-6 70kg,80kg,93kg

Smith machine upright row 3x15-6 60kg,63kg,70kg

braced db hammer raises 3x15 7.5kg's,10kg's,15kg's

Biceps

BB curls 3x10 30kg,35kg,43kg

Seated DB curls 3x12 20kg's,22.5kg's,25kg's,

Standing conceration curl 3x12 20kg,22.5,25kg

While I was training shoulders I came up with phrase for training shoulders which is time to go to war on my shoulders.What do guys think of my new phrase?I finaly got around to measureing my chest I have a 40 inch chest.While I was leaving the gym I saw a 1959 ford across the Street from my gym at the time I was thinking I wish I had a camera on me.Roll on triceps and hamstrings.GYM RAT BABY!!!!

Could you put up some pics GR

[Gym rat]

Just wait untill the next Gym Rat movie comes out and then you will be able to see the size of me.

[Gym rat]

Todays journey took me to the land of triceps and hamstrings started off with

Tricep pushdown with V bar 1x15 50,3x10 80,90,95 plus a six pound block on top of the stack all in pounds

Db tricep kickback 3x12 22.kg,25kg,27.5kg

ezy bar skull crushers 3x8 42kg,47kg,54kg

Hamstrings

lying leg curl 3x8-12 59kg,66kg,73kg

BB stiff legged deadlifts 3x8-12 110kg,115kg,120kg

standing leg curl 7x8-12 50,60,70,80,90,100,100 plus two 3kg blocks on top of the stack which made it 113 pounds.

When I finshed giving my hamstrings a good ass kicking I thought I got a very nice burn in my ass .GYM RAT BABY!!!!

[Gym rat]

Todays journey took me to the land on chest and abs started off with

Smith machine incline bench press 1x15 60kg,5x12-8 90kg,93kg,98kg,100kg,103kg

seated bench press 5x12-8 100kg,107kg,114kg,117kg,120kg

incline flys 5x8-12 25kg's,27.5kg's,30kg's,22.5kg's,20kg's

crunches 3xfailure

hanging leg raies 3xfailure

While I was doing crunches I over heard a fat chick to tell the person next to me to harden up which I thought was bit :roll: and I was thinking at the time what a muppet by that overweight fat chick.Question for guys bet you guys are looking forward to watching the next Gym Rat movie? Roll on back and calfs.GYM RAT BABY!!!

[startinfromscratch]

Question for guys bet you guys are looking forward to watching the next Gym Rat movie?

im puckering in anticipation! GYMRAT for life!!

[Gym rat]

Todays journey took me to the land of back and calfs started off with a couple of sets of chin up to warm up back before moving on to

Lat pull down 4x15-18 63kg,63kg,63kg,63kg

One arm db row 4x15-18 30kg,30kg,30kg,30kg

Close grip cable row 4x20 63kg,63kg,63kg,63kg

top dead lifts 4x20 80kg,80kg,80kg,80kg

Calf

Calf press 6x30 200kg,200kg,200kg,200kg200kg,200kg

When did seated cable row and top deadlifts instead of doing 4x15-18.I thought what the hell I will do 4x20 for seated cable row and top deadlifts very :twisted:in total came up to 342 reps for back.I am thinking of coming to Auckland to watch the NZFBB Auckland champs in June not sure at this stage I am :think: about it roll on quads.GYM RAT BABY!!!

[Gym rat]

Today's journey took me to the land of quads started off with

Leg extenions 3x20 52kg,59kg,66kg

Leg press 5x10-20 200kg,250kg,270kg,290kg,300kg,320kg

Hack squats 5x10-20 80kg,90kg,100kg,110kg,120kg

leg extenions 4x10-15 66kg,73kg,80kg,86kg

After I finshed giving my quads a ass kicking I went and got myself a number one cut so I would look very 8) for the filming of the next Gym Rat movie.I am thinking of doing a 350 to 400 rep shoulder train tomorwo.I came up with phrase for when I am training back which is time to feel the burn in my lats.What do guys reckon of my phrase that I am came up with?Roll on shoulders and biceps.GYM RAT BABY!!!!

[GreekAdonis]

While I was doing crunches I over heard a fat chick to tell the person next to me to harden up which I thought was bit :roll: and I was thinking at the time what a muppet by that overweight fat chick.

Maybe we could get a fat chick to guest star in your movie?

[Gym rat]

I was thinking try and get a hot chick like one of the speights girls to be guest in my movie not a fat chick

[Gym rat]

Todays journey took me to the land of shoulders and biceps started of with

Db lateral raises 5x20 7.5kg's,7.5kg's,7.5kg's,10kg's,10kg's

Smith machine shoulder press 5x20 40kg,40kg,40kg,50kg,50kg

Smith machine upright row 5x20 40kg,40kg,40kg,50kg,50kg

Db front raise 5x20 7.5kg's,7.5kg's,7.5kg's,10kg's,10kg's

Biceps

BB curls 3x10 30kg,35kg,40kg

Seated Db curls 3x12 20kg's,22.5kg's,25kg's

Standing coneration curl 3x10 20kg,22.5kg,25kg

By the time that I finshed doing a 400 rep shoulder my delts were buring also while I was doing my 400 rep shoulder train there was lots of going to war Gym Rat style or lots of grunting.Kids please try this at home very :twisted: roll on triceps and hamstrings.GYM RAT BABY!!!!

[Gym rat]

Today's journey took me to the land of triceps and Hamstrings started off with

V bar tricep pushdown 1x15 50,3x10 80,90,101 all in pounds

skull crushers 3x8 43kg,49kg,55kg

Db kickbacks 3x12 20kg,22.5kg,27.5kg

For hamstrings today I decided to high reps for hamstrings instread of doing eight to 12 reps

Lying hamstring curls,3x20 46kg,46kg,52kg

BB stiff legged deadlifts 3x20 80kg,80kg,90kg

seated leg curls7x20 52kg,52kg,52kg,52kg,59kg,59kg

Question for you guys what was I thinking while I was doing high reps for hamstrings?GYM RAT BABY!!!!

[Grover]

Question for you guys what was I thinking while I was doing high reps for hamstrings

I wish I was lying on the afore said fat chick?

:pfft:

[Gym rat]

wrong answer dude the right answer is I am getting a very nice burn in my ass while I am doing a 280 rep hamstring train