This means war Gym Rat style

[Gym rat]

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

Chin up's 4x10

Top deadlifts 4x10 140kg,150kg,160kg,165kg PB

Single arm iso lateral row 4x10 60kg,63kg,65kg,70kg

Close grip cable row 4x10 84kg,91kg,98kg,100kg

Calfs

Standing calf raise 6x30 165,165,165,165,165,165 all in pounds

When I was biking through town after giving my back and calfs a good ass kicking.I notice that Champions of the world was having a Super 14 sale.I thought I wonder if they have any canes jerserys on sale and they did.I bought one for $110 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,90kg

Alternating db front raises 4x10-12 12.5kg's,15kg's,17.5kg's,20kg's

Standing single arm cable lateral raise 4x10-12 20,30,35,40 all in pounds

bent over cable lateral raise 4x10-12 20,25,30,35 all in pounds

Triceps

Dips 4x10

Tricep overhead rope extenions 4x10-12 60,70,90,100

Single cable tricep pushdown 4x10-12 35,45,50,70

There some wicked photos of Flex Lewis on Go Figure including his tricep train as well. and also there is video of Flex Lewis tricep train which is very 8) to watch plus it worth watching roll on biceps and hamstrings.GYM RAT BABY!!!!

[steak]

Dont they have Nandos down your way GR?

[Gym rat]

Dont they have Nandos down your way GR?

No there isnt but there is one over Queenstown but not in Dunedin which sucks big time.

[Gym rat]

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

Lying hamstring curls 4x8-10 59kg,66kg,73kg,80kg

seated leg curl 4x8-10 66kg,73kg,86kg,93kg

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

Biceps

Seated alternating DB curls 4x8-10 22.5kg's,25kg's.27.5kg's,30kg's

BB curls 4x8-10 35kg,38kg,40kg,43kg

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

When I am in Aucks I might try a pick a Warriors chearleader or two :shifty: since I am a good looking filmstar 8) .GYM RAT BABY!!!!

[Gym rat]

I didn't make it the gym today which sucks ass and just I was getting ready go to the gym I came down with a sore tummy and I have no I idea I got it

[Gym rat]

In the world of going Hard core Gym Rat style today today was chest in the morning a quads after work 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

BB incline press 5x10-6 80kg,83kg,85kg,88kg,90kg

Db decline press 4x10-12 40kg's,42kg's,45kg's,45kg's

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

Cable cross over 3x10-15 100,120,140 all in pounds

Quads Pm

Leg extenions 5x20-30 42kg,59kg,66kg,73kg,80kg

Leg press 5x10 300kg,350kg,370kg,380kg,390kg

hack squats 4x8-10 120kg,160kg,165kg,174kg

DB walking lunges 3x10 30kg's,32.5kg's,35kg's

It is be back at the gym after not being able to go the gym on Monday tuseday since I had a flu bug which sucked donkeys roll back and calfs in the morning and after work shoulders and triceps.GYM RAT BABY!!!

[Gym rat]

In the world of going hard core Gym Rat style today was back and calfs in the morning and after was shoulders and triceps

Back am

Chin up's 4x10

Top deadlifts 4x10 140kg,150kg,160kg,165kg

One arm iso lateral row 4x10 60kg,63kg,65kg,68kg

Close grip cable row 4x10 84kg,91kg,98kg,100kg

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

Shoulder triceps pm

Smith machine shoulder press 1x15 60kg,4x12-6 80kg,83kg,85kg,93kg

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

Standing single arm cable lateral raise 4x10-12 25,30,35,40 all in pounds

bent over cable lateral raise 4x10-12 20,25,30,35 all in pounds

Triceps

Dips 4x10

Tricep over head rope extenions 4x10 50,60,80,100 all in pounds

one cable tricep pushdown 4x10 30,35,40,50 all in pounds

Sleep was shit house thanks to my cat wanted in after I had to go for leak at some odd hour. and then my cat wanted to go back so I just left my cat outside for the night roll on hamstrings and biceps.GYM RAT BABY!!!

[Beef]

hey mate gud stuff, why are u training twice a day?

[Gym rat]

hey mate gud stuff, why are u training twice a day?

I was making up for Monday and tuseday when I was not well but next week it will be back to normal training once a day.

[Gym rat]

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

Lying hamstring curls 4x8-10 59kg,66kg,73kg,80kg

seated leg curls 4x8-12 66kg,73kg,80kg,86kg

RDS 4x10-15 130kg,135kg,140kg,150kg

Biceps

Seated alternating Db curls 4x8-10 20kg's,22.5kg's,25kg's,30kg's

BB curls 4x8-10 35kg,38kg,40kg,45kg

Standing coneration curls 4x8-10 20kg,22.5kg,25kg,25kg

When I arrived at the gym I forgot to bring my chalk with me to the gym :doh: and I thought note to self bring chalk with me to the gym which will help my grip on the bar when doing any type of deadlift.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,5x10-6 40kg's,42.5kg's,45kg's,47kg's,50kg's

Smith machine incline press 5x10-6 100kg.103kg,105kg,108kg,110kg

DB decline press 4x10-12 40kg's,40kg's,42.5kg's,37.5kg's,

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

Cable cross overs 3x10-15 100,140,160 all in pounds

When I was biking home from work today I just about had crash thanks to three dumb ass people in there cars who couldn't be bother to put there indercator by the time I got I was feeling :evil: :madman: or in other pissed big time roll on quads.GYM RAT BABY!!!!

[Gym rat]

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

Leg extenions 5x20-30 52kg,59kg,66kg,73kg,80kg

Smith machine squats 5x10 140kg,160kg,170kg,180kg,190kg

hack squats 4x8-10 120kg,160kg,165kg,175kg

DB walking lunges 3x10 30kg's,32.5kg's,35kg's

Roll on back and calf GYM RAT baby!!!

[Gym rat]

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

Chin ups 4x10

Single arm iso lateral row 4x10 60kg,63kg,65kg,70kg PB :grin:

Top deadlifts 4x10 140kg,150kg,165kg,168kg PB :grin:

Close grip cable row 4x10 84kg,91kg,98kg,100kg

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

I was rapt about getting two pb's today for single arm iso lateral row and for top dead's as well.I got checked out by a couple of hotties at my gym which made me a :shifty: roll on shoulders and triceps.GYM RAT BABY!!!

[Gym rat]

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

Smith machine shoulder press 1x15 60kg,4x12-6 80kg,83kg,85kg,93kg

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

Standing single arm cable lateral raise 4x10-12 25,30,35,40 all in pounds

bent over cable lateral raise 4x10-12 20,20,20,20 all in pounds

Triceps

Dips 4x10

Tricep overhead rope extenions 4x10 60,70,90,110 all in pounds

One arm tricep pushdown 4x10 30,40,45,50 all in pounds

After I was doing some reading on caffine on what the bennefits what caffine dose for training and thought that give a good :idea2: which is I will have some coffee for my pre training supps and for when I train quads or hamstrings I can take feeling the burn in my ass to a whole new level roll on hamstrings and biceps.GYM RAT BABY!!!

[Gym rat]

In the world of going hardcore Gym Rat style todays was hamstrings and biceps started off with

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

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

Standing leg curl 4x10 70,80,100,110 all in pounds

Biceps

seated db curls 4x8-10 20kg's,25kg's,27.5kg's,30kg

bb curls 4x8-10 35kg,38kg,45kg,48kg PB 8)

standing coneration curl 4x8-10 20kg,22.5kg,25kg,25kg

While I was training I notice the the caffine that I had before I went to the gym to train hamstrings and biceps the caffine sure helped my strengh and also I got a nice burn in my ass as well .GYM RAT BABY!!

[Gym rat]

In the world of going hard core Gym Rat style today was chest started off with

Db incline press 1x15 20kg's,4x8-10 32.5kg's,35kg's,37.5kg's,40kg's

Flat flys 6x8-10 20kg's,22.5kg's,25kg's,27.5kg's,30kg's,32.5kg's

Flat DB presses 3x8-10 40kg's,45kg's,47.5kg

Cable crossovers(FST-7) 30-45 seconds rest between sets 7x8-10 140,140,140,140,140,140,140 all in pounds

When I was having a read of the latest issue of Flex mag I came across this training method what Jay Cutler use's called FST-7 and thought that sound wicked or :twisted: which is high volume training it is very hard plus you get a wicked a mean pump in your chest KIDS PLEASE TRY THIS AT HOME VERY :twisted: 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 2 x15 52kg,52kg,4-5 x12 100kg,107kg,114kg,117kg,120kg,124kg

Leg presses 4x15-20 300kg,310kg,320kg,340kg

Hack squats 3x10 160kg,165kg,175kg

Smith machine squats 5x6-10 140kg,170kg,180kg,185kg,190kg

DB lunges 3-4 x8 40kg,42.5kg,45kg,47.5kg

I thought about using the 50's for the last set for lunges my quads my ass was getting a very nice burn in my ass today .I left the iron room looking like some old dude who lost there zimmer frame 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 with

Reverse pulldowns 1x15 63kg,4x8-10 70kg,77kg,84kg,91kg PB

Top deadlifts 4x8-10 140kg,150kg,165kg,173kg PB

One arm Db row 3x8-10 45kg,47.5kg,52.5kg

Bent over BB row 90kg,100kg,120kg PB

Calfs

Standing calf raise 3x10-12 270,280,300 all in pounds

seated calf raise 3x10-12 80kg,90kg,100kg

Before I started to do top deadlifts I yelled out GYM RAT BABY which I thought was 8) .When I arrived at the power when out off some odd reasion and I like WTF and twenty minutes later the power went back which was good 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,4x10-6 80kg,85kg,88kg,93kg

Db lateral raise 4x10 12.5kg's,15kg's,17.5kg's,20kg's

Front DB raise's 3x10 15kg's,17.5kg's,20kg's

bent over db raises 4x10 12.5kg's,15kg's,17.5kg's,20kg's

Triceps

Pushdowns 3x8-12 90,95,101 all in pounds

One arm cable pushdown 3x8-12 45,50,60 all in pounds

Overhead rope extenions 3x8-12 90,100,110 all in pounds

When I arrrived at the gym to lock my bike up my lock for my bike didn't want to unlock so I had to make a mad dash to the nearest bike shop to buy a new lock for my bike by that time I was feeling very fired up or :madman: .When I hit the gym there was lots of going to war Gym Rat style roll on hamstrings and biceps.GYM RAT BABY!!!

[Gym rat]

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

Lying hamstring curls 3x10-12 59kg,66kg,73kg

standing leg curl 3x10-12 90.100,122 all in pounds

Stiff legged deadlifts 3x10-12 130kg,140kg,150kg

Biceps

BB curls 3x8-12 35kg,40kg,48kg

seated Db curls 3x8-12 25kg's,27.5kg's,30kg's

hammer curls 3x8-12 30kg's,32.5kg's,35kg's

While I was doing bb curls in the power rack some skiny dude walk's in front while I was doing curls which I thought was a bit rude.I have got some excting news for you guys which is while I am in Auckland I am going meet Wolf how cool is that.GYM RAT BABY!!!!

[bakebeans]

Your doing some crazy volume bro. Keep it up.

[Gym rat]

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

DB incline press 1x15 20kg's,4x8-10 32.5kg's,35kg's,37.5kg's,40kg's

flat flyes 6x8-10 20kg's,22.5kg's,25kg's,27.5kg's,30kg,32.5kg's

flat db bench press 3x8-10 40kg's,42.5kg's,47.5kg's

Cable cross over 7x10 FTS-7 30 second rest between sets 140,140,140,140,140,140,140 all in pounds

biceps

BB curls 3x8-12 35kg,43kg,48kg

alternating DB curls 3x10-12 25kg's,27.5kg's,30kg's

hammer curls 3x8-12 30kg's,32.5kg's,35kg's

This week I have had rerange my training this week because off I will be training hamstrings with Mike K in Auckland on Friday which I am looking forward to 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 2x15 52kg,59kg,5x12 100kg,107,114kg,117kg,125kg

leg presses 4x15-20 300kg,310kg,320kg,340kg

Hack squats 3x10 160kg,165kg,175kg

Smith machine squats 5x6-10 140kg,170kg,180kg,190kg

DB lunges 4x8 40kg's,42.5kg's,45kg's,50kg's PB :grin:

I left the iron room looking like some old bugger who lost there wheelchair :pfft: .I weighed myself at the gym that I work at and I now weigh 101kg which I thought was cool and I finaly cracked the 100kg mark 8) 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 with

Revers pulldowns 1x15 63, 4x8-10 77kg,84kg,86kg,91kg

top deadlifts 4x8-10 140kg,150kg,160kg,180kg PB

one arm db row 3x10 47.5kg,50kg,52kg

bent over bb row 3x10 100lg,110kg,125kg PB

calfs

Standing calf raise 3x10 270,290,300 all in pounds

seated calf raise 3x10 80kg,100kg,110kg

When I got up to the fourth set for top deads I thought 170kg or 180kg and I thought f*ck it I will do 180 :twisted: and manged to get eight good reps out 180 for top deads roll on shoulders and tricpes or one last train before Gym Rat comes to Auckland.GYM RAT BABY!!!