Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

This means war Gym Rat style

Gym rat

By Gym rat
in Workout journals

 Share

Recommended Posts

  • Replies 2.1k
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Gym rat Veteran member

Gym rat

Posted
  • Author
Posted

Todays journey took me to the land of chest and abs plus it was my first attempt at doing a 415 rep train for chest very :twisted: .Started off with

Smith machine incline bench press 1x15 60kg,5x20 70kg,70kg,70kg,70kg,70kg

Flat Db bench press 5x20 20kg's,20kg's,20kg's,20kg's,20kg's

Smith machine decline bench press 5x20 70kg,70kg,70kg,70kg,70kg

Cable cross overs 5x20 100,100,100,100,100 all in pounds

abs

crunches 3x failure

hanging leg raise 3x failure

When I finshed doing a 415 chest train for chest.I had to stop a rest for a couple of miuntes before moving on abs also I was thinking could some please get me a oxygen tank :pfft:.Question for you guys when I arrive in Wellys next Wednesday what should I yell out when I get off my flight? roll on back and calfs.GYM RAT BABY!!!

Link to comment
Share on other sites
Gym rat Veteran member

Gym rat

Posted
  • Author
Posted

Today's journey took me to the land of back and calfs started off with a couple of warm up sets of chin up's with 12 rep in the two warm up sets of chin ups before moving on to

Wide lat pulldown to the front 4x20 62kg,62kg,62kg,62kg

one arm Db row 4x20 30kg,30kg,30kg,30kg

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

Top deadlifts 4x20 90kg,90kg,90kg,90kg

Calfs

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

There will be a strengh comp between myself and GA in the movie.Which I will win the strengh comp roll on quads. GYM RAT BABY!!

Link to comment
Share on other sites
Gym rat Veteran member

Gym rat

Posted
  • Author
Posted

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

Leg extenions 5x20 52kg,52kg,59kg,59kg,66kg

Leg press 5x20 200kg,250kg,270kg,290kg,330kg

Hack squats 5x20 80kg,90kg,100kg,110kg,130kg

Leg extenions 5x20 52kg,59kg,66kg,73kg,80kg

I left the iron room looking like some old bugger who lost there wheelchair :pfft: :pfft: roll on shoulders and biceps.GYM RAT BABY!!!!

Link to comment
Share on other sites
Gym rat Veteran member

Gym rat

Posted
  • Author
Posted

I will let out Gym Rat Baby when I arrive in Wellys and I be best not to yell time to feel the burn in my ass to the speights girls or the zm girls when I am watching the sevens parade or I might get very :shifty: since I am very hot a good looking filmstar 8)

Link to comment
Share on other sites
Gym rat Veteran member

Gym rat

Posted
  • Author
Posted

Today's journey took me to the land of shoulders and biceps also it was back to heavy training as well after doing high reps for a week started off with

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

Db shoulder press 3x15-8 25kg's,27.5kg's,30kg's

Smith machine upright row 3x15-6 60,63kg,68kg

Alternating Db front raise 3x15x6 12.5kg's,15kg's,20kg's

Biceps

BB curls 3x10 33kg,35kg,43kg

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

standing DB conceration curl 3x10 20kg,22.5kg,25kg

Training was inteanse plus there was lots going to war Gym Rat style and I plain on going to war Gym Rat style when I am training at Les Mills extreame and CP when I am in Wellys roll on triceps and hamstrings or feeling the burn in my ass :P .GYM RAT BABY!!!

Link to comment
Share on other sites
Gym rat Veteran member

Gym rat

Posted
  • Author
Posted

Todays journey took me to the land of triceps and hamstrings or feeling the burn in my ass :P started off with

Triceps

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

Db kickbacks 3x12 22.5kg,25kg,27.5kg

Dips 3x20

Hamstrings or feeling the burn in my ass

Lying hamstring curls 3x8-12 52kg,66kg,73kg

BB stiff legged deadlifts 3x12-8 110kg,115kg,128kg PB

reverse hamstring extenions 7x10

While I was giving my hamstrings a nice ass kicking I was thinking man I getting a very nice burn in my ass also I was thinking I might have ring the fire deparment to ask them come and put the burn in my ass out :pfft: :pfft: .GYM RAT BABY!!!

Link to comment
Share on other sites
Gym rat Veteran member

Gym rat

Posted
  • Author
Posted

Today's journey took me to the land of chest and abs started off with

Smith machine incline bench press 1x15 60,5x12-6 90kg,93kg,98kg,100kg,105kg

Seated bench press 5x12-8 100kg,107kg,114kg,120kg,124kg

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

Abs

Crunches 3x failure

hanging leg rasies 3xfailure

One more train before I fly up to Wellys on Wednesday and I can not to have a good perve at all the hot chicks =P~ that I will be able to see when I am at the sevens and walking around Wellys.Roll on back and calfs and packing for Wellys :rockout: :rockout: :rockout:.GYM RAT BABY!!!!

Link to comment
Share on other sites
Gym rat Veteran member

Gym rat

Posted
  • Author
Posted

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

Lat Pull down to the front 4x20 62kg,62kg,62kg,62kg

One arm Db row 4x20 30kg,30kg,30kg,30kg

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

top deadlifts 4x20 90kg,90kg,90kg,90kg

Calfs 6x30 200kg,200kg,200kg,200kg,200kg,200kg

Looking forward to going to war Gym Rat style when I am in Wellys.Roll on quads at Les Mills Extreame :rockout: :rockout: :rockout: :rockout: .GYM RAT BABY!!!

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...