This means war Gym Rat style

[Gym rat]

Today journey took me to the land of quads plus I thought I go back to heavy quad training a week early instead of waiting until next week.Started off with

Leg extenions 1x15 59kg,4x8-12 100kg,107kh,114kg,121kg

Leg press 4x8-12 340kg.350kg.380kg,410kg

hack squats 4x8-12 140kg,160kg,165kg,170kg

DB walking lunges 4x8-12 32.5kg's,35kg's,37.5kg's,37.5kg's

I left the gym looking like some old bugger who lost there zimmer frame :pfft: :pfft: .I got my body fat checked my one of co workers at which came to 18% \:D/ \:D/ roll on shoulders and biceps.GYM RAT BABY!!!

[Gym rat]

Today's journey in going hardcore Gym Rat Style 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

Db shurgs 4x15-8 40kg's,42.5kg's,45kg's,55kg's

Db standing lateral raise 5x20-8 10kg's,12.5kg's,15kg's,17.5kg's,20kg's

rear delt flys 3x15-8 80,90,100 all in pounds

Biceps

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

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

standing alternating hammer curls 3x8 32.5kg's,35kg's,35kg's

Tomorow I am going to high rep train for hamstrings and give my hamstrings a good shock as well plus this will the first time for me doing a high rep train for hamstrings plus I will be feeling the burn in my ass big time roll on triceps and hamstrings.GYM RAT BABY!!!

[Gym rat]

In the world of going hardcore Gym Rat style today was triceps and hamstring started off with

Tricep pushdown 1x15 50,4x10 85,90,95,101 all in pounds

skull crushers 4x10 42kg,45kg,48kg,54kg

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

Hamstrings

Smith machine Romaina deadlifts very :twisted: 6x50 70kg,70kg,70kg,70kg,70kg,70kg

Lying leg curls very :twisted: 4x50 39kg,39kg,39kg,39kg

standing one legged curl very :twisted: 4x50 40,40,40,40 all in pounds

When I finshed doing a 800 rep hamstring train I thought I got a very nice burn in my ass also I left the iron looking like some old bugger who lost there wheelchair.While I was having shower afterwords I thought f*ck riding my bike should be fun I might need get some old bugger with a mobilty scotter :shifty: .When I arrived at work to carry my bike up the stairs my legs were like jello after feeling the burn in my ass .GYM RAT BABY!!!

[Beef]

wow 5 days in a row of training! solid stuff GR

how many days a week do you train?

[startinfromscratch]

Gymrat, are you still keeping it real?

[Gym rat]

Gymrat, are you still keeping it real?

I am still keeping it real and I go hardcore Gym Rat style in the gym five times a week

[Gym rat]

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

Smith machine incline press 1x15 60kg,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 over 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 1x130

hanging leg raise 1x80

Made myself a new programe which I will be starting next Monday and it will have a combo of high and low reps.bring on back and calfs.GYM RAT BABY!!!

[Gym rat]

Today journey of going hardcore Gym Rat style took me to the land of back and calfs started off with

Lat pulldown to the front 1x15 63kg,4x8-10 70kg,73kg,77kg,82kg

One arm db row 4x8-10 42.5kg,45kg,47.5kg,52.5kg

Close grip cable row 4x8-10 70kg,77kg,84kg,91kg

Top deadlifts 4x8-10 119kg,145kg,150kg,159kg PB

Calfs

Calf press 6x30 200kg,210kg,240kg,280kg,300kg,310kg

I was rapt about getting get good reps when I top deadlift 159kg roll on quads or feeling the burn in my ass .GYM RAT BABY!!!

[steak]

PB :clap:

[Gym rat]

In the world of going hardcore Gym Rat Style today was quads started off with

Leg extenions 1x15 52kg,4x8-10 100kg,107kg,114kg,121kg

Leg press 4x8-10 350kg,370kg,380kg,410kg

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

Smith machine lunges 4x8-10 80kg,90kg,95kg,100kg

I left the iron room with a nice ass buring feeling after giving my quads a good ass kicking also looking like some old dude who lost there mobilty scooter 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 upright row 4x15-8 63kg,65kg,68kg,75kg

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

machine rear delt flys 3x15-8 80,90,100 all in pounds

Biceps

ezy bar curls 3x8-10 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

I was feeling the burn in my ass last night after my hard quad train that I had yesterday.I have got my work function for the year on Satuday and it is going be a potluck dinner and I will be making a pasta salad with pasta,one big can of tuna in spring water,chick peas and beans =P~ roll on triceps and hamstrings or feeling the burn in my ass .GYM RAT BABY!!!

[Beef]

gymrat i think you deserve mod status!

[Gym rat]

In the world of going hardcore Gym Rat style today was triceps and hamstrings or feeling the burn in my ass started off with

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

skull crushers 4x10 39kg,45kg,48kg,54kg

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

Hamstrings

Smith machine RDL 6x50 60kg,60kg,60kg,70kg,70kg,70kg

lying hamstring curls 5x50 39kg,39kg,39kg,39kg,39kg

standing leg curl 5x50 plus 20 force reps on the last set 40,40,40,40,40 all in pounds.

When I finshed giving my hamstrings a very nice ass kicking. I was rapt about doing a 820 rep hamstring train.I left the Iron room looking like some old bugger who lost there wheelchair :pfft: :pfft: .GYM RAT BABY!!!

[Gym rat]

In the world of going hardcore Gym Rat style today was chest and abs started off with

BB bench press 1x15 60kg,4x10-6 70kg,80kg,90kg,100kg

Db incline bench press 32.5kg's,35kg's,37.5kg's,40kg's

Flat db flys' 4x8-10 20kg's,22.5kg's,25kg's,30kg's

Cable cross over 3x10-12 140,160,190 all in pounds

Abs

Cruches 130 reps

reverse crunches 60 reps

I manged to have a good train despite my cat wanting in at some bloody odd hour :twisted: roll on back and calfs.GYM RAT BABY!!!

[Gym rat]

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

Reverse grip pulldown 4x15,12,10,8 63kg,70kg,73kg,80kg,87kg

One arm Db row 4x10-12 42.5kg,45kg,47.5kg,52.5kg

Bent over BB row 4x10-12 100kg,105kg,110kg,115kg

top deadlifts 4x10-12 140kg,145kg,150kg,159kg

calf press 4x10 280kg,300kg,320kg,340kg

I removed Moe from my friends page on Facebook given the way that Moe is making the NZFBB go down the hill and I thought today when I go to Auckland for the Auckland champs I am going stay while away from Moe that include his shop as well roll on quads.GYM RAT BABY!!!

[Big john]

good consistant training GR keep it going brah

[Gym rat]

In the world of going hardcore Gym Rat style today was quads started off with

Leg extenions 5x25-6 59kg,73kg,107kg,114kg,125kg

hack squats 4x15-6 100kg,140kg,150kg,170kg

Smith machine squats 4x15-6 140kg,150kg,160kg,170kg

DB lunges 4x20 20kg's 22.5kg's,25kg's,27.5kg's

I got up this morning I threw out my to signed photos that I got from Moe because of the way that Moe is making the NZFBB go down hill that would also include the xtreame nutrition t shirt that I got from Moe.There was rummor going around at my gym which is that I am on the roids which is not true.I bought myself some chalk and hopefully that I will help improve my grip when I am doing top deads and stiff legged deadlifts :pray:

good consistant training GR keep it going brah

thanks bro roll on shoulders and biceps.GYM RAT BABY!!!

[Gym rat]

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

Arnold press 1x15 10kg's,4x8-10 20kg's,22.5kg's,25kg's,22.5kg's

Standing Db lateral raise 4x10-12 12.5kg's,15kg's,17.5kg's,,17.5kg's

Standing alternating DB front raise's 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's

Standing DB bent over lateral raise 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's

Biceps

ezy bar curls 4x12-15 39kg,39kg,39kg,39kg

Seated alternating DB curls 4x12-15 20kg's,22.5kg's,25kg's,25kg's

Standing conceration curls 3x15 20kg's,22.5kg,25kg

I was rapt about getting 15 good reps with the 25's when i was doing seated db alternating curls plus there was lots of grunting as well.Question for you guys Which supplement shop that I wont shop at when I come to Auckland in June? Roll on triceps and hamstrings.GYM RAT BABY!!!

[AgentOrange]

i think you should check out d.vice on ponsonby rd gymrat, they have some supplemnts that would be right UP your alley :pfft:

[Gym rat]

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

lying tricep extenions 1x15 29kg,4x10-12 39kg,45kg,48kg,54kg

tricep pushdown with elbows pointing out 4x10-12 80,90,95,101 all in pounds

overhead rope triceps extenions 4x10-12 27,33,39,39 all in pounds

hamstrings

lying leg curls 3-4x10-12 52kg,59kg,66kg,72kg

standing leg curl 3-4x10-12 80,90,100,106 all in pounds

stiff legged deadlifts 3-4x10-12 110kg,130kg,135kg,144kg

While I was giving my hamstrings a good ass kicking I thought I am getting a very nice burn in my ass on a good friday morning .I used my chalk that I bought on Wednesday for the first time and I thought good vaule for money well spent and no more losing my grip on the bar when doing any form of deadlifts.GYM RAT BABY!!!

[startinfromscratch]

nice training gymrat.

did you notice that agentoranges signature is a quote of a famous filmstar?

[Gym rat]

nice training gymrat.

did you notice that agentoranges signature is a quote of a famous filmstar?

I did notice Agent Orange signature

[Gym rat]

In the world of going hardcore Gym Rat style today was chest and abs started off with

BB bench press 1x15 60kg,4x10-6 90kg,93kg,95kg,100kg

DB incline press 4x10-6 32.5kg's,35kg's,37.5kg's,37.5kg's

flat bench flys 4x8-10 20kg's,22.5kg's,25kg's,30kg's

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

Abs

crunches 1x130

seated leg raise 1x60

Last night before I went to bed I was having a read through one of my flex mags and I notice a photo of Chris Cormier doing fly's as one do flat db bench press.I thought just give me a good :idea2: which is I will do flys with DB's facing out which give my pecs a wicked mean pump roll on back and calfs.GYM RAT BABY!!!

[startinfromscratch]

nice bro

[Gym rat]

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

Underhand grip pulldown 1x15 63kg,4x15x12,10,8 70kg,73kg,80kg,87kg

One arm Db row 4x10-12 42.5kg,45kg,47.5kg,52.5kg

BB bent over row 4x10-12 100kg,105kg,110kg,115kg

Top deadlifts 4x8-10 140kg,145kg,150kg,159kg

Calfs

Standing calf raise 4x8-10 240,270,280,300 all in pounds

That just give a good :idea2: I will use time to feel the burn in my ass when I am doing any type of deadlift in the gym and be best not to yell it out if I am the only guy in the gym and there a bunch of hotties or I might get very :shifty: since I am good looking filmstar.Roll on quads.GYM RAT BABY!!!