This means war Gym Rat style

[Gym rat]

Todays journey took me the land of quads started off with

Leg extenions 4x20 65kg,70kg,75kg,80kg

Leg press 5x10-20 200kg,240kg,280kg,310kg,320kgkg

Hack squats 5x10-20 80kg,100kg,110kg,115kg,125kg

Leg extenions 4x10-15 80kg,85kg,90kg,100kg

I bought myself a belt before going to war Gym Rat Style on on quads not telling what brand my new weight belt is.It will be reavealed in the new Gym Rat movie.While I was going to war Gym Rat Style on my I came up with a new phrase which is I am feeling the burn in my ass in Wellys .I left the gym looking like some old bugger who lost there wheelchair :pfft: :pfft: roll on shoulders and biceps.GYM RAT BABY!!!!

[boostinggtir]

haha, nice work!!!!

[Gym rat]

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

Standing lateral raise 5x20-8 7.5kg,10kg,12.5kg's,15kg's,17.5kg's

Iso hammer shoulder press 3x15-8 60kg,70kg,80kg

Smith machine upright row 3x15-8 60kg,65kg,70kg

Standing alternating front raises 3x15-6 15kg's,17.5kg's,20kg's

Biceps

Standing bb curls 3x10 30kg,35kg,42.5kg

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

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

When I was walking down Lamberton Quy I got my photo taken with five very hot female dancers I was feeling very :shifty: .While I was thinking I am feeling burn in my ass .roll on triceps and hamstrings or feeling the burn in my ass in Wellys and most of all the sevens :rockout: :rockout: :rockout: :rockout: :rockout: :rockout: :rockout: .GYM RAT BABY!!!!

[steak]

you film stars have all the luck 8)

[boostinggtir]

I got my photo taken with five very hot female dancers I was feeling very :shifty: .While I was thinking I am feeling burn in my ass .roll on triceps and hamstrings or feeling the burn in my ass in Wellys and most of all the sevens :rockout: :rockout: :rockout: :rockout: :rockout: :rockout: :rockout: .GYM RAT BABY!!!!

When standing next to goodlooking females, your ment to feel hard in your pants, not burning sensations in your ass. :pfft: Nice train GR, show them how its done!!!!

[nzmusclemonster]

Gym rat will you be taking tupperware containers with a mixture of protein and carbs into the 7's so you don't go into a catabolic state?

[Gym rat]

Gym rat will you be taking tupperware containers with a mixture of protein and carbs into the 7's so you don't go into a catabolic state?

I will be bring protein bars with me to the sevens and I am going to try and get my photo taken with Air NZ girls or the speights girls.I do have luck with that I will be thinking I am feeling the burn in my ass at the sevens also feeling 150% :shifty: since I am good looking filmstar 8)

[Gym rat]

Feb 5th

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

Triceps pushdown 1x15 50,3x10 80,95,101

ezy bar skull crushers 3x8 39,44kg,54kg

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

Hamstrings

Standing leg curl 3x12 70,90,100 all in pounds

Db stiff leged deadlifts 3x12 29kg,31kg,31kg

lying hamstring curls 6x8-10 150,160,170,180,190 200 all in pounds

While I was giving my hamstrings a good ass kicking I thought.I am feeling the burn in my ass on the morning of the sevens .NZ is looking in the sevens and I hope they take it out :pray: .I saw some good funny shit when I was making my to the cake tin.While I was waiting to go up the cable car.I notice a Moblity scooter in the cable car area.I thought may I please take your moblity scooter for a ride down Lamberton Quy? :shifty: which i thought was good for a laugh or in other words .I am plaining on hiting courtney place hard the sevens and I will be thinking f*ck it I am going go hard on Courtney Place :rockout: :rockout: :rockout: :rockout: :rockout: :rockout: :rockout: :rockout: .GYM RAT BABY!!!!

[Beef]

whens the next gym rat movie out?

[runveerun]

Great to meet you sir! Thanks again for my signed photo it rocks! :grin:

Have a safe trip back down south!

[Gym rat]

The filming of the next Gym Rat movie went well today and the weather was good for filming outside the gym and I kicked GA's ass the strengh comp but not telling you guys the score of the strengh comp wou guys will have to find out the movie comes out.The Super bowl was wicked with the Saints wining 31 to 17 over the colts.I am not to sure when the move will be coming out.Soundsgood will be puting the movie together.It was also nice to meet as well Vee you are most welcome for the signed Gym Rat photo and thanks for wishes of my trip back south.

[Chillicat]

Great to meet you sir! Thanks again for my signed photo it rocks! :grin:

Have a safe trip back down south!

You got a signed photo? I didn't get one!

[runveerun]

Great to meet you sir! Thanks again for my signed photo it rocks! :grin:

Have a safe trip back down south!

You got a signed photo? I didn't get one!

Oh No! GR gave GA a pile of them maybe one is for you??....

[steak]

sounds cool GR 8)

[teamfatboy]

Safe travels Gymrat, sorry I couldn't be there... spent 11 hours in the office instead

But there'll be a next time, I'm sure.

[Beef]

cant wait to see the next movie!

[Gym rat]

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

Lat pulldown 4x20 60kg,60kg,60kg,60kg

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

close grip cable row 4x20 65kg,65kg,65kg,65kg

BB row with knuckles facing down 4x20 70kg,70kg,70kg,70kg

Calfs

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

When I was leaving the mens changing room there was a female PT checking me out when I was going down the stairs at Les Mills extreme and I was feeling a bit :shifty: she must have known that Gym Rat is in the building roll on quads.Gym Rat baby!!!!

[Beef]

When I was leaving the mens changing room there was a female PT checking me out when I was going down the stairs at Les Mills extreme and I was feeling a bit :shifty: she must have known that Gym Rat is in the building roll on quads.Gym Rat baby!!!!

:pfft: you're a funny man GR

[Gym rat]

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

Leg extenions5x20 52kg,59kg,66kg,73kg,76kg

Leg press 5x20 250kg,270kg,290kg,300kg,320kg

Hack squats 5x20 80kg,100kg,110kg,115kg,140kg

Leg extenions 5x10-15 73kg,80kg,86kg,93kg,100kg

While I was giving my quads a good ass kicking I thought it is nice to be feeling the burn in my ass again at Les Mills Dunedin the home of Gym Rat baby after feeling the burn in my ass in Wellys .I left the iron room looking like some old dude who lost there zimmer frame roll on shoulders and biceps.GYM RAT BABY!!!!

[boostinggtir]

haha, nice GR, can't beat feeling the burn in your ass. :pfft:

[Big john]

good to have the GR back in action!

[Gym rat]

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

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

Smith machine shoulder press 3x15-8 70kg,83kg,93kg

Smith machine upright row 3x15-8 60kg,68kg,73kg PB

Alternating Db front raise 3x15-10 15kg's,17.5kg's,20kg's

Biceps

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

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

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

Question for you guys would you like to see the photo of me with five very hot chicks when I was in Wellys for the sevens? roll on triceps and hamstrings or in other words feeling the burn in my ass .GYM RAT BABY!!!

[Beef]

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

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

Smith machine shoulder press 3x15-8 70kg,83kg,93kg

Smith machine upright row 3x15-8 60kg,68kg,73kg PB

Alternating Db front raise 3x15-10 15kg's,17.5kg's,20kg's

Biceps

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

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

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

Question for you guys would you like to see the photo of me with five very hot chicks when I was in Wellys for the sevens? roll on triceps and hamstrings or in other words feeling the burn in my ass .GYM RAT BABY!!!

yes i would GR!!! i would say post it in the Hot Chicks thread but it's been locked!!

[Gym rat]

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

Tricep pushdown 1x15 45,3x10 63,75,81x2 10kg's db's on top of the stack which made it 125 pounds

ezy bar skull crushers 3x8 45kg,48kg,54kg

Db triceps kickback 3x10 20kg,22.5kg,27.5kg

Hamstrings or feeling the burn in my ass

Lying hamstring curls 3x12-8 59kg,66kg,86kg

BB stiff legged deadlift 3x12-8 110kg,115kg,135kg

reverse hamstring extenions 7x10

While I was doing lying hamstrings curls there were a couple of hotties in the cardio area at my gym they were checking me out and I was feeling a combo of hard, :shifty: .I left the iron room and I was thinking that was a good seasion on feeling the burn in my ass.GYM RAT BABY!!!

[boostinggtir]

Nice GR, what supplements are you taking?