This means war Gym Rat style

[Gym rat]

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

Flat Db bench press 1x15 20kg's,4x8-12 40kg's,42.5kg's,45kg's,47.5kg's

Smith machine incline bench press 5x8-12 100kg,103kg,105kg,108kg,98kg

cable cross over 4x8-12 100,140,160,180 all in pounds

flat db bench flys 4x8-12 20kg's,22.5kg's,25kg's,30kg's

Abs

Crunches 3x faliure

hanging leg raise 3x faliure

I have been getting lots of great feed back about Gym Rat 2 the movie.I showed my old lady and my mum thought that cool and one of my friends on facebook that I rock which I thought was very cool.I will have be extra carefull when I go out in public now since I am a good looking flimstar so I dont mobed by thousands of hot chicks which would make me feel very :shifty: roll on back and calfs.GYM RAT BABY!!!!

[Gym rat]

Today's journey took me to the land of back and calfs started off with

Lat pulldown to the front 5x20 62kg,62kg,62kg,62kg,62kg

One arm Db row 5x20 30kg,30kg,30kg,30kg,32.5kg

Close grip cable row 5x20 70kg,70kg,70kg,70kg,70kg

Top deadlifts 5x20 110kg,110kg,110kg,110kg,110kg

Calfs

Calf press 6x30 200kg,200kg,200kg,200kg,250kg

While I was doing calf press I came up with phrase for my calfs which is time to feel the burn in my calf's .What do guys think of my new pharse that I came up with? roll on quads or feeling the burn in my ass .GYM RAT BABY!!!!

[Gym rat]

Todays journey took me the land of quads or feeling the burn in my ass started off with

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

leg press 5x20-30 200kg,200kg,200kg,200kg,200kg

hack squats 5x20-30 80kg,80kg,80kg,80kg,80kg

DB walking lunges 4x60 20kg's,20kg's,20kg's,20kg's

When I was doing walking lunges I was thinking I am getting a very nice burn in my ass while doing walking lunges across the floor.When I finshed I left the iron room and looking like some old bugger who lost there wheelchair :pfft: :pfft: :pfft:.I thought I did well at my first go at 690 rep quad train kids please try this at home :twisted: roll on shoulders biceps.GYM RAT BABY!!!

[Gym rat]

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

DB shoulder press 1x15 17.5kg's,4x15-8 22.5kg's,25kg's,27.5kg's,30kg's

Smith machine upright row 4x15-8 63kg,65kg,68kg,75kgPB

Standing db lateral raise 5x20- 10kg's,10kg's,12.5kg's,15kg's,20kg's

Rear delt fly's 3x15-8 60 ,70,90 all in pounds

Guns

Ezy bar curls 3x10 39kg,42kg,45kg

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

Alternating DB hammer curls 3x8 30kg's,32.5kg's,35kg's

When I was checking my email this morning I got a Facebook PM from a guy who lives in the UK and enjoyed the second Gym Rat movie which I thought that very cool also it made think I wonder if I will get any pms from female facebook viewers saying that they like my movie which will make me feel hard and very :shifty: since I am a good looking flimstar roll on triceps and hamstrings or feeling the burn in my ass .GYM RAT BABY!!!!

[Gym rat]

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

Tricep pushdown 1x15 45,4x10 80,85,90,95,101 all in pounds

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

One arm Db triceps extenions 4x8-10 12.5kg,15kg,17.5kg,20kg

Hamstrings

Smith machine RDL 1x15 90kg,5x8-12 110kg,130kg,140kg,145kg,154kg PB

lying hamstring curls 4x8-12 59kg,66kg,76kg,52kg

standing leg curl 4x8-12 70,80,100,100 plus two 3kg blocks on top of the stack.I came up with a phrase for when I am in Aucks which is I am feeling the burn in my ass in Aucks .What do you guys reckon?GYM RAT BABY!!!!

[Gym rat]

Yesterday I went on a epic 22km bike ride which envoled biking some very step hills.When I was biking up a step hill in town.I notice about 12 hot females as I was biking past 12 hot females while I was biking up the hill.I thought I be best not to yell out I am feeling the burn in ass or I would have gotten very :shifty: since I am a good looking filmstar 8)

[Beef]

if those weights are legit, YOU ARE A FUCKING BEAST! well done.

[Gym rat]

Today I had very early train so I could watch the men's ice hockey final between Canada and the states.It was chest and abs started off with

Smith machine incline press 1x15 60kg,5x8-12 93kg,95kg,100kg,103kg,108kg

Flat db bench press 4x8-12 40kg's,42.5kg's,45kg's,47.5kg's

Cable cross over 4x8-12 120,140,160,180 all in pounds

flat bench db fly's 4x8-12 20kg's,22.5kg's,25kg's,30kg's

abs

Crunches 3x failure

hanging leg raise 3x failure

That was epic and exciting final for the gold medal.I was very happy that Canada won being a expat Canadain. I came close to :puke: because the game being very tense roll on back and calfs.GYM RAT BABY!!!

[Gym rat]

Today's journey took me to the land of back and calfs started off with

Wide lat pulldown to the front 5x20 62kg,62kg,62kg,62kg,62kf

One arm db row 5x20 32.5kg,32.5kg,32.5kg,32.5kg,32.5kg

Close grip cable row 5x20 70kg,70kg,70kg,70kg,70kg

Top deadlifts 5x20 110kg,110kg,110kg,110kg,110kg

calfs

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

After giving my back and calfs a good ass kicking .I went to one the travel agents in Dunedin to my book my flight for Aucks and I will be arrving in Auckland at 2:10pm on June 4th roll on quads.GYM RAT BABY!!!

[Beef]

Today I had very early train so I could watch the men's ice hockey final between Canada and the states.It was chest and abs started off with

Smith machine incline press 1x15 60kg,5x8-12 93kg,95kg,100kg,103kg,108kg

Flat db bench press 4x8-12 40kg's,42.5kg's,45kg's,47.5kg's

Cable cross over 4x8-12 120,140,160,180 all in pounds

flat bench db fly's 4x8-12 20kg's,22.5kg's,25kg's,30kg's

abs

Crunches 3x failure

hanging leg raise 3x failure

That was epic and exciting final for the gold medal.I was very happy that Canada won being a expat Canadain. I came close to :puke: because the game being very tense roll on back and calfs.GYM RAT BABY!!!

you're an expat canadian?! :shock:

me too :nod:

[Gym rat]

Today I had very early train so I could watch the men's ice hockey final between Canada and the states.It was chest and abs started off with

Smith machine incline press 1x15 60kg,5x8-12 93kg,95kg,100kg,103kg,108kg

Flat db bench press 4x8-12 40kg's,42.5kg's,45kg's,47.5kg's

Cable cross over 4x8-12 120,140,160,180 all in pounds

flat bench db fly's 4x8-12 20kg's,22.5kg's,25kg's,30kg's

abs

Crunches 3x failure

hanging leg raise 3x failure

That was epic and exciting final for the gold medal.I was very happy that Canada won being a expat Canadain. I came close to :puke: because the game being very tense roll on back and calfs.GYM RAT BABY!!!

you're an expat canadian?! :shock:

me too :nod:

Yes that would be right Gymsta I am expat canadian but now a kiwi moved to NZ in 1990

[Gym rat]

Today's journey took me to the land of quads or feeling the burn in my ass started off with

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

leg press 5x20-30 210kg,210kg,210kg,210kg,210kg

hack squats 5x20-30 90kg,90kg,90kg,90kg,90kg

Db walking lunges 5x60 20kg's,20kg's,20kg's,20kg's,20kg's

I left the iron room looking like some old bugger who lost there mobilty scooter :pfft: :pfft: .I cracked new mile stone today was a 750 rep quad train and 60 more reps which I did last week 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

DB shoulder press 1x15 17.5kg's,4x15-8 22.5kg's,25kg's,27.5kg's,30kg's,

Smith machine upright row 4x15-8 63kg,65kg,68kg,75kg

Standing Db lateral raises 5x20-8 10kg's,12.5kg,15kg's,17.5kg's,20kg's

Rear delt flys 3x15-8 70,90,100 PB all in pounds

Biceps

Ezy bar curls 3x10 39kg,42kg,45kg

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

Alternating hammer curls 3x8 30kg's,32.5kg's,35kg's

When I arrrived at my gym I got checked checked out by one of the female sales staff members which made me a bit :shifty: and she must of know that star of Gym Rat 2 has entered the building roll on triceps and hamstrings.GYM RAT BABY!!!!

[Gym rat]

Triceps

tricep pushdown 1x15 45,4x10 80,85,90,101 all in pounds

skull crushers 4x10 42kg,45kg,49kg,54kg

One arm db tricep extenion 4x8-10 12.5kg,15kg,17.5kg,20kg

Hamstrings or feeling the burn in my ass

Smith machine RDL 1x15 90kg,5x8-12 130kg,135kg,138kg,145kg,155kg

lying hamstring curls 4x8-12 59kg,66kg,73kg,80kg

standing leg curl 4x8-12 70,80,90,125 all in pounds

I left the iron room with a nice ass buring feeling .I have got nice sporting weekend lined up with cricket on prime and I hope the black caps give Aussie a good :smackbottom: and on Sunday I will be going to a pub to watch the phoniex take on the jets.GYM RAT BABY!!!

[Gym rat]

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

Smith machine incline bench press 1x15 70kg,5x8-12 93kg,95kg,100kg,103kg,105kg,110kg PB

Flat Db bench press 5x8-12 40kg's,42.5kg's,45kg's,47.5kg's

cable cross over 4x8-12 120,140,160,180 all in pounds

Flat bench fly 4x8-12 20kg's,22.5kg's,25kg's,27.5kg's

Abs

Crunches 3x failure

hanging leg raise 3x failure

My engery levels were shit on Saturday and I couldn't be stuffed doing anythingh so I just vegged out on the sofa and watched the cricket on prime stink about the black caps losing to OZ by 12 runs roll on back and calfs.GYM RAT BABY!!!

[Gym rat]

Todays journey in going hard core Gym Rat style took me to back and calfs started off with

Lat pulldown to the front 5x20 plus three drop sets :twisted: 63kg,63kg,63kg,63kg,63kg drop sets 63kg,49kg,42kg

One arm db row 5x20 32.5kg,32.5kg,32.5kg,32.5kg,32.5kg

close grip cable row 5x20 plus 4 drop sets :twisted: 70kg,70kg,70kg70kg,70kg four drop sets 70kg,63kg,56kg,45kg

bent over bb row with knuckles facing down 5x20 73kg,73kg,73kg,73kg,73kg

Calf press 6x30 200kg,200kg,200kg,250kg,265kg,265kg

For the three and four drops that I did had 20 reps in them with no break in between and I was getting a wicked and mean pump in back .When finshed I added the reps that I did which came to 540 reps kids please try this at home very :twisted: .Tomorow I am going to try and do a 800 rep quad train when I do quads very :twisted: .I might need to have the fire deparment on stand by because my ass will be on fire big time bring on quads.GYM RAT BABY!!!!

[jono]

nice workouts gym rat 8)

[Beef]

Today I had very early train so I could watch the men's ice hockey final between Canada and the states.It was chest and abs started off with

Smith machine incline press 1x15 60kg,5x8-12 93kg,95kg,100kg,103kg,108kg

Flat db bench press 4x8-12 40kg's,42.5kg's,45kg's,47.5kg's

Cable cross over 4x8-12 120,140,160,180 all in pounds

flat bench db fly's 4x8-12 20kg's,22.5kg's,25kg's,30kg's

abs

Crunches 3x failure

hanging leg raise 3x failure

That was epic and exciting final for the gold medal.I was very happy that Canada won being a expat Canadain. I came close to :puke: because the game being very tense roll on back and calfs.GYM RAT BABY!!!

you're an expat canadian?! :shock:

me too :nod:

Yes that would be right Gymsta I am expat canadian but now a kiwi moved to NZ in 1990

wow. so were you born in canada? how come you moved to NZ?

[Gym rat]

Todays journey of going hard core Gym Rat style took me to the land of quads started off

Leg extenions 6x20-30 52kg,52kg,52kg,59kg,59kg,66kg

leg press 5x20-30 210kg,240kg,260kg,290kg,320kg

hack squats 5x20-30 80kg,90kg,93kg,100kg,117kg

BB squats 5x60-80 60kg,60kg,60kg,60kg,60kg

I when got up the 720 rep on my quad train I thought f*ck it I am going do 80 reps on the last set and I dont care if I have to crawl out of the iron room at my gym and I cracked out 80 reps.I was rapt on doing a 800 rep quad KIDS PLEASE TRY THIS AT HOME VERY :twisted: .It took me a while to leave the gym and I was sure feeling it biking to work.I thought when coming from work my ass will be burning after doing a 800 rep quad train.Yes I was Gymsta born in Canada and the reason being I moved to NZ my old lady got a job at Otago Uni.

nice workouts gym rat 8)

cheers jono bring on shoulders and biceps.GYM RAT BABY!!!

[Gym rat]

In the world of going hard core Gym Rat Style today was shoulders and biceps started off with

Db shoulder press 1x15 17.5kg's,4x15-8 22.5kg's,25kg's,27.5kg's,30kg's

Smith machine 4x15-8 63kg,65kg,68kg,75kg

db standing lateral raise 5x 20-8 10kg's,12.5kg's,15kg's,17.5kg's,20kg's

rear delt flys 3x15-8 70,90,100 all in pounds

Biceps

ezy bar curls 3x10 39kg,42kg,45kg

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

alternating db hammer curls 3x8 27.5kg's,30kg's,32.5kg'

I legs are bit sore for yesterdays epic 800 rep quad train plus I have got a small case of TAS meaning tight ass sindrome or my ass is still buring bring on triceps and hamstrings.GYM RAT BABY!!!

[Gym rat]

In the world of going hard core Gym Rat style today was triceps and hamstrings started off with

Triceps pushdown 1x15 45, 4x10 85,90,95,101 all in pounds

skull crushers 4x10 42kg,45kg,49kg,54kg

One arm Db tricep extenion 4x10 12.5kg,15kg,17.5kg,20kg

Hamstrings

Smith machine RDL 1x15 90kg,5x8-12 130kg,135kg,140kg,145kg,154kg

lying hamstring curls 4x8-12 59kg,66kg,73kg,52kg

standing one leg curl 4x10 80,90,100,125 all in pounds

Sleep was shit as last night because I got woken up my cat three times at some bloody time.GYM RAT BABY!!!

[Beef]

nothings worse than a shit sleep aye GR! maybe make the cat stay outside

[Gym rat]

Very true Gymsta nothing worse then a shit sleep and I feel grumpy the next day or :madman:

[Gym rat]

In the world of going hardcore Gym Rat style took me to the land of chest and abs started off with

Smith machine incline bench press 1x15 70kg,5x8-12 93kg,95kg,,98kg,105kg,108kg

flat db bench press 4x8-12 40kg's,42.5kg's,45kg's,47.5kg's

cable cross overs 4x8-12 120,140,160,180 all in pounds

flat bench flys 4x8-12 20kg's,22.5kg's,25kg's,30kg's

abs

crunches 3x failure

hanging leg raise 3x failure

There will be another Gym Rat movie being filmed when I come to Auckland in June bring on back and calfs.GYM RAT BABY!!!

[Gym rat]

In the world of going hard Gym Rat style today was back and calfs started off with

Lat pull down to the front 5x20 plus three drop sets 63kg,63kg,63kg,63kg,63kg, drop sets56kg,49kg,42kg

One arm db row 5x20 32.5kg,32.5kg,32.5kg,32.5kg,32.5kg

Close grip cable row 5x20 plus three drop sets 70kg,70kg,70kg,70kg,70kg,drop sets 70kg,63kg,56kg

Calfs

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

Tomorow I will be getting my body fat checked by one of my co workers hope it is good lean% of body fat :pray: .Next mounth for back I will be going back to heavy training for back and quads with reps ranging from eight to 12 reps in four working sets plus when I am doing eight to 12 reps for quads I can get a nice burn in my ass roll on quads.GYM RAT BABY!!!