This means war Gym Rat style

[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

Hacks squats 4x15-6 110kg,120kg,140kg,170kg

Smith machine squats 4x15-6 110kg,120kg,140kg,172kg

Smith machine lunges 4x20 80kg,83kg,85kg,90kg

When I finshed giving my quads a good ass kicking I thought man my ass is on fire after feeling the burn in my ass .I left the iron room looking like some old bugger who lost there zimmer frame :pfft: :pfft: bring on shoulders and biceps.GYM RAT BABY!!!

[Luigi]

I

When I finshed giving my quads a good ass kicking I thought man my ass is on fire after feeling the burn in my ass .

have you ever stopped to think that maybe you feel a burn in your ass because your not actually working out your legs.... the burn in your ass is probably caused by poor form. just a thought :wink:

[Gym rat]

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

Db arnold press 1x15 12.5kg'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 bent over db lateral raise 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's

Biceps

BB curls 4x12-15 30kg,33kg,35kg,38kg

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

machine preacher curls 3x12-15 21kg,27kg,32kg

Three more untill I am going to start new cycle for being back on creatine which reminds I need to buy a new of balance effercent creatine

[Gym rat]

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

triceps extenions 1x15 29kg,4x10-12 39kg,44kg,48kg,54kg

tricep pushdown 4x10-12 69,73,81,101 all in pounds

overhead tricpe rope extenions 4x10-12 60,70,80,80 all in pounds

Hamstrings

lying hamstring curls 4x10-12 59kg,66kg,69kg,

Standing leg curl 4x10-12 80,90,100,119 all in pounds

Stiff legged deadlift 4x10-12 100kg,110kg,120kg,130kg

Was going to stiff legged dead's in the power rack but it was being used so I had to normal stiff legged deads plus get my ass burning .Got my ticket for the warriors game that I will be going to when I come to Aucks on June 4th.GYM RAT BABY!!

[Gym rat]

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

Flat db bench press 1x15 20kg's,4x10-6 42.5kg's,45kg's,47.5kg's,47.5kg's

Smith machine incline press 4x8-10 100kg,103kg,105kg,110kg

flat bench flys 4x8-10 20kg's,25kg's,27.5kg's,32.5kg's

cable crossover 3x10-12 120,180,190 all in pounds

abs

Crunches 1x130

seated leg raise 1x60

I went on a epic 35km bike ride on Saturday to Dowling bay which is one of the bays in the Otago harbour.I was feeling burn in my ass big time .When I was coming back I saw a mobilty scooter a couple of wheelchairs which I thought was good for a laugh :pfft: :pfft: .When I got home I thought man I could do with a zimmer frame roll on back and calfs.GYM RAT BABY!!!

[pantangliubao]

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[Gym rat]

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

reverser grip pulldown 1x15 63kg,4x15,12,10,8 73kg,80kg,84kg,87kg

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

bent over bb row with knuckles facing down 4x8-10 100kg,105kg,108kg,110kg

top deadlifts 4x8-10 140kg,145kg,150kg,155kg

calf's

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

My grip on the bar today was a bit average when I was doing top deads despite putting lots of chalk on my hands.Roll on quads or feeling the burn in my ass .GYM RAT BABY!!!

[Gym rat]

In the world of going hard core Gym Rat style today was quads or feeling the burn in my ass started off with

Leg extenions 5x25-6 52kg,73kg,100kg,114kg,125kg

hack squats 4x15-6 110kg,120kg,160kg,173kg

Smith machine squats 4x15-6 130kg,160,180,190kg

Smith machine lunges 4x20 80kg,83kg,85kg,90kg

I was going to buy a tub of effevcent creatine from one of my co workers at work today so I had bike up to health 2000 to buy a tub from and some old dude in a mobilty scooter which I thought was good for a laugh 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 15kg's,4x8-10 20kg's,22.5kg's,25kg's,25kg's

Standing db lateral raise 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's,

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

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

Biceps

BB curls 4x12-15 30kg,33kg,35kg,40kg

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

machine preacher curls 3x12-15 21kg,27kg,32kg

For machine preachers curls I hit the biceps from three diffrent angles which are wide, normal and close for the three working sets which give me a wicked a mean pump roll on triceps and hamstrings.GYM RAT BABY!!!

[Gym rat]

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

Lying triceps extenions 4x10-12 39kg,43kg,45kg,54kg

Triceps pushdown 4x10-12 120,130,140,150 all in pounds

overhead tricep extenions with rope 4x10-12 50,70,80,90 PB :grin:

Hamstrings

lying hamstring exentions 4x10-12 52kg,59kg,63kg,73kg

standing leg curl 4x10-12 80,90,100,122 all in pounds

Stiff legged deadlifts 4x10-12 110kg,120kg,130kg,145kg

When I got this morning and I notice on the front page of the Otago Daily times a photo of a bugger with a mobilty scooter which I thought it was good for a laugh and I was thinking may I please use your mobilty scooter to do a drive by on Chin and his losser hommies? :shifty: .I will post the link for you guys to have a read log on to http://www.odt.co.nz and click on where it says Dunedin and go to were it says mobilty scooter.GYM RAT BABY!!!

[Gym rat]

In the world of going hard core Gym Rat Style today was Chest started off with

Flat Db bench press 1x15 20kg's,4x10-6 42.5kg's,45kg's,47.5kg',47.5kg's

Smith machine incline press 4x8-10 100kg.103kg,105kg,110kg

Dips 4x10

Flat bench flys 4x8-10 20kg's,25kg's,27.5kg's,32.5kg's

Pec 3x8-10 52kg,59kg,66kg

Last night when I was having read of one of my flex mags I thought bugger training abs.I am going to do five excerises for chest roll on back and calfs.GYM RAT BABY!!!

[Gym rat]

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

under hand grip pulldown 1x15 63kg,4x15,12,10,8 70kg,77kg,81kg,88kg

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

Bent over bb row 4x10-12 100kg,103kg,108kg,115kg

Top deadlifts 4x8-10 130kg,140kg,145kg,159kg

Calfs

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

Been thinking about changing my training split around and I have to a conclusion which my new training split will be

Monday Chest,Tues,Back,Calfs,Wed Quads,Thurs Shoulders,triceps Fri biceps and hamstrings. Next week I am going try and crack the 160 kg :twisted: mark for top deads roll on quads.GYM RAT BABY!!!

[Gym rat]

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

Leg extenions 5x25-6 52kg,73kg,100kg,114kg,125kg

Hack squats 4x15-6 120kg,160kg,170kg,180kg

Smith machine squats 4x15-6 140kg,160kg,170kg,190kg

Smith machine lunges 4x20kg,60kg,70kg,90kg

When I arrived at gym I notice in my bag I forgot to pack my t shirt for work :doh: .I thought shit I will have to rush home and have a quick shower roll on shoulders and biceps.GYM RAT BABY!!

[Gym rat]

22 thrsday

Shoulder/Biceps

Arnold press 1x15 15kg's,4x8-10 20kg's,22.5kg's,25kg's,25kg's

Db lateral raises 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's

Db bent over lateral raises 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's,

Alternating Db front raise 4x10-12 12.5kg's,15kg's,17.5kg,20kg's

Biceps

Ezy bar curls 4x12-15 29kg,33kg,38kg,40kg

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

machine preacher curls 3x12-15 21kg,27kg,32kg

23 Friday

Triceps and hamstrings

lying triceps extenions 4x10-12 39kg,43kg,45kg,54kg

Triceps pushdown with stright bar 4x10-12 120,140,150,170 all in pounds PB :grin:

Triceps overhead rope extenions 4x10-12 60,70,90,100 PB :grin: all in pounds

Hamstrings

Lying hamstring curls 4x10-12 52kg,59kg,66kg,73kg

Standing one legged curl 4x10-12 80,90,100,122 all in pounds

Stiff legged deadlifts 4x10 130kg,135kg,140kg,150kg

While I was resting in between sets I had to help a hottie at my gym get the pin out the standing calf raise she said thanks to me which made me a bit :shifty: and I thought she must have watched the latest Gym Rat movie.Last night I made some changes to my training which are as follows Monday Chest,Tuseday,Quads,Wednesday back and calfs,Thursday Shoulders and Triceps,Friday hamstrings and biceps.GYM RAT BABY!!!

[Gym rat]

I trained chest today started off with

Flat db bench press 1x15 20kg's,5x10-6 40kg's,42.5kg's,45kg's,47.5kg's,47.5kg's,

Smith machine incline press 5x10-6 100kg,103kg,105kg,108kg,113kg PB 8)

Flat bench flys 4x10-12 20kg's,25kg's,30kg's,32.5kg's

DB decline press 4x10-12 40kg's,42.5kg',45kg's,45kg's

cable cross overs 3x10-15 120,140,160 all in pounds

It took me just over an hour to train chest and I left the Iron with a wicked a mean pump in my chest bring on quads.GYM RAT BABY!!!

[Gym rat]

In the world of going hardcore Gym Rat Style today was quads or feeling the burn in my ass started off with

Leg extenions 5x20-30 52kg,59kg,66kg,69kg,72kg

Smith machine squats 4-5x10 140kg,150kg,160kg,190kg

Hack squats 4x8-10 130kg,150kg,160kg,170kg

Smith machine lunges 3x10 100kg,110kg,113kg

I left the Iron room with a nice good ass buring feeling after giving my quads a good ass kicking roll on back and calfs.GYM RAT BABY!!!

[Jigga]

While I was resting in between sets I had to help a hottie at my gym get the pin out the standing calf raise she said thanks to me which made me a bit :shifty: and I thought she must have watched the latest Gym Rat movie.

:-s This journal is either an epic level or...

[Beef]

While I was resting in between sets I had to help a hottie at my gym get the pin out the standing calf raise she said thanks to me which made me a bit :shifty: and I thought she must have watched the latest Gym Rat movie.

:-s This journal is either an epic level or...

this journal is exceptional. look at some of the weight the man's pushing

[Gym rat]

In the world of going hardcore Gym Rat Style today was back and calfs

Started off with

Chin up's 4x10

Top Dead lifts 4x10 130kg,140kg,150kg,160 PB 8)

Single arm Iso lateral row 4x10 60kg,63kg,65kg,68kg

Close grip cable row 4x10 94kg,91kg,98kg,100kg

Calfs

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

Before I started top deadlifts I cam up with a new phrase which is time get dirty baby meaning get myself coverd in chalk :twisted:.I was rapt on getting 160kg PB for top deads.Roll on shoulders and triceps.GYM RAT BABY!!!

[Gym rat]

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

Smith machine shoulder press 1x15 60kg,4x12-6 80kg,83kg,85kg,88kg

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

Standing single arm cable lateral raise 4x10-12 12,15 15 all in pounds

bent over cable lateral raise 4x10-12 24,24,24,24 all in pounds

Triceps

Dips 4x10

Tricep overhead rope extenions 4x10-12 60,70,80 100 all in pounds

Single one arm tricep pushdown 4x10-12 35,45,50,60

When I was biking to New world I notice that my back tire on my bike was making strange and loud clicking sound.I thought that dose sound right.I was near a bike shop so I went in with my bike I told them that my back tire is making a lound clicking sound.I had to wait five minutes for my bike to be fixed and best of all it was free of charge roll on hamstrings and biceps.GYM RAT BABY!!!!

[Beef]

good stuff GR. when u next coming up to auckland?

[Gym rat]

good stuff GR. when u next coming up to auckland?

I will be coming up to Aucks on June 4th and I am going to annouce it when I arrive in Aucks

[Gym rat]

In the world of going hard core Gym Rat Style today was hamstrings or feeling the burn in my ass and biceps started off with

lying hamstrings curls 4x8-10 59kg,66kg,73kg,80kg

RDS 4x10-15 130kg,140kg,145kg 150kg

Seated leg curls 4x8-10 66kg,73kg,80kg,86kg

Biceps

Seated alternating db curls 4x8-10 22.5kg's,25kg's,27.5kg's,30kg's PB 8)

BB curls 4x8-10 33kg,35kg,40kg,43kg PB 8)

Standing conceration curl 4x8-10 20kg,22.5kg,25kg,25kg

I was rapt about getting eight good full reps with 30kg db's for seated alternating DB curls.GYM RAT BABY!!!!

[Gym rat]

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

Flat Db bench press 1x15 20kg's,5x10-6 40kg's,42.5kg's,45kg's,47.5kg's,50kg's

Smith machine incline press 5x10-6 100kg,105kg,108kg,110kg,113kg

Db decline press 4x10-12 40kg's,40kg's,42.5kg's,42.5kg's

Flat bench flys 4x10-12 20kg's,22.5kg's,25kg's,32.5kg's

Pec deck 3x10-15 52kg,59kg,59kg

When I was biking home from work in the rain.I came up with a new Gym Rat quote which is I am feeling the burn in my ass in the rain .Question for guys What do guys think of my new quote that I came up with?Roll on quads.GYM RAT BABY!!!

[Gym rat]

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

Leg extenions 5x20-30 52kg,59kg,59kg,80kg,83kg

Smith machine squats 5x10 140kg,180kg,183kg,185kg,188kg,190kg

Hack squats 4x8-10 160kg,165kg,168kg,173kg

Walking lunges with DB's 3x10 25kg's,32.5kg's,35kg's

One more mounth until I will be able to Nandos again when I come to Aucks next mounth and going to hardcore Gym Rat style at LM Aucks roll on back and calfs.GYM RAT BABY!!!