This means war Gym Rat style

[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,4x6-10 80kg,85kg,88kg,93kg

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

front Db raise 3x10 15kg's,17.5kg's,20kg's

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

triceps

Tricep pushdown 3x8-12 90,95,101 all in pounds

One arm cable pushdown 3x8-12 40,50,60 all in pounds

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

I was looking forward to training hamstrings with Mike Kingsnorth in Auckland untill I got a PM from Mike on Facebook saying 1:30 and I thought bugger only if I got a early flight up to Aucks oh well I will just go and have a nice hamstring train at Les Mills Aucks or feel the burn in my ass in Auckland roll on hamstrings.GYM RAT BABY!!!

[Gym rat]

June 4th

In the world of going hard core Gym Rat style on June 4th was hamstrings

started off with

Lying leg curl 6x8 160,160,160,160,160,160 all in pounds

seated leg curls 5x8-10 160,160,160,160,160 all in pounds

Stiff legged deadlifts 6x10 100kg,120kg,140kg,150kg,160kg PB

I was rapt about doing a 160kg stiff legged deadlifts or getting a nice burn in my ass in Auckland .When I was leaving Les Mills Aucks I got checked out by five hotties they must have knew Gym Rat was in the building which made me feel a bit :shifty: .I had a wicked time at the Auckland champs last night good times I saw NZ yougest pro which I thought was cool also I got to meet Grant and Ses in person which I thought was very cool roll on chest at wolfs gym on Monday.GYM RAT BABY!!!

[Beef]

did you go to the footy today buddy?

great game, too bad the warriors came up short!

not good news about brent tate though! broken jaw

[Gym rat]

did you go to the footy today buddy?

great game, too bad the warriors came up short!

not good news about brent tate though! broken jaw

I did go to the footy and I thought it was a good game I got checked out by one of the warriors cheerleaders when she walked past me which me a bit :shifty: .

[Beef]

got another Gym Rat movie coming out anytime soon?

you are a legend :nod:

do you still use a trainer?

[Gym rat]

In the world of going hard core Gym Rat style to was chest at Wolfs gym started off with

Db incline press 1x15 40 4x8-10 70.75,80,80 all in pounds

flat fly's 6x8-10 40,45,50,55,60,65 all in pounds

3x8-10 80,93,104 PB all in pounds

cable cross over 7x8-10 FTS7 120,120,120,120,120,120,120

I got the bus out to henderson from the britomart when I was walking from Henderson train Station it took me a hour to find Wolfs gym in the end I found it.When I arrved at Wolfs gym Wolf he was amazed at the size of me plus I got a free train I will be a getting a signed Wolf photo to add to to my signed pics that I got from Jo,Mike K and Mark Stewart roll on quads.GYM RAT BABY!!!

[Gym rat]

Yesterday I did quads started off with

Leg extenions 2x15 59kg,67kg,5x12 100kg,107kg,120kg,125kg,130kg PB

Leg press 4x15-20 300kg,320kg,340kg,360kg

lying squats 5x10 140kg,160kg,180kg,200kg,240kg

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

DB lunges 3x10 40kg's,42.5kg,50kg's

I left the iron room looking like some who lost ther zimmer frame.I had to spend two hours in Auckland airport for when I was coming because of strong winds through out the country and I got put on the 5:10 flight Wellys to Dunedin.While I was in in Auckland airport I discovered that they got free internet which I thought was good way to past the time so I would not get bored and a took some of wheelchairs and I thought may I take my wheelchair on bord please? :shifty: roll on back and calfs.GYM RAT BABY!!!

[Gym rat]

Yesterday I did back and calfs started off with

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

Top deadlifts 4x8-10 140kg,160kg,170kg,180kg

One arm Db row 3x10 47.5kg,50kg,52kg

Bent over BB row 3x10 100kg,110kg,125kg

calfs

Standing calfs raise 3x10-12 270,290,300 all in pounds

seated calf raise 3x10-12 80kg,100kg,110kg

Today I trained shoulders and triceps started off with

Smith machine shoulder press 1x15 60kg,4x6-10 80kg,85kg,88kg,90kg

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

Front Db raise 3x10 15.kg's,17.5kg's,20kg's

Bent over db lateral raise 4x10 12kg's,15kg',17.5kg's,20kg's

Triceps

triceps pushdown 3x8-12 90,95 101 all in pounds

single tricpe pushdown 3x8-12 30,45,50 all in pounds

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

I thought I change the name of my journal to this means war Gym Rat style since I train hard out.Question for guys what do you guys think of my new for my jouranl? roll hamstrings and biceps.GYM RAT BABY!!!

[Jigga]

Good title GymRat. You should come to Unipol and show up the boys there, your slingin some serious weights big fella :nod:

[Gym rat]

I might come Unipol with all those hotties when they me see since I am a filmstar I might get :shifty:

[Beef]

I might come Unipol with all those hotties when they see since I am a filmstar I might get :shifty:

u might get :kiss:

[Gym rat]

In the world of this means war Gym Rat style today was hamstrings and biceps started off with

Lying hamstring curls 3x8-12 59kg,66kg,80kg

Standing leg curl 3x12 90,100,122 all in pounds

Stiff legged deadlifts 5x10 140,150kg,155kg,158kg,160kg

Biceps

BB curls 3x8-12 38kg,43kg,48kg

Seated db curls 3x10 25kg's,27.5kg's,30kg's

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

I left the iron room looking like some old dude some old dude who lost there moblity scooter and I was sure feeling when I was biking from the gym to work.GYM RAT BABY!!!

[Gym rat]

In the world of this means war 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 flyes 6x8-10 20kg's,22.5kg's,25kg's,27.5kg's,30kg's,32.5kg's

flat db press 3x8-10 40kg's,42.5kg's,45kg's

Pec deck 7x8-10 FTS7 52kg,52kg52,kg,52kg,52kg,52kg,52kg,52kg

I saw all of the All Blacks at my this morning which I thought was very cool and wicked roll on quads.GYM RAT BABY!!!

[AgentOrange]

i love your jokes GR they never get old keep em coming brother!!!! :grin:

[Gym rat]

In the world this means war Gym Rat Style today was quads started off with

Leg extensions 2x15 59kg,66kg,5x12 100kg,107kg,114kg,117kg,125kg

leg presses 4x15-20 300kg,320kg,340kg,360kg

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

Smith machine squats 5x6-10 120kg,180kg,185kg,188kg,190kg

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

I left the iron room and the gym looking like some old dude who lost there zimmer frame and I walked over to the car park to unlock my bike and I thought I wish my bike could transform into a mobility scooter :pfft: and I was thinking man I need a mobilty scooter asp roll on back and calfs.GYM RAT BABY!!!!

[Gym rat]

In the world of this mean war Gym Rat style today was back and calfs started off with

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

Top deadlifts 4x8-10 140kg,160kg,180kg,190kg PB

Bent over bb row 3x10 100kg,120kg,125kg

One arm db row 3x10 45kg,47kg,55kg

Calfs

Standing calf raise 3x12 270,280 300 all in pounds

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

One thingh I have since the All Blacks have been training at my gym while I have been there training is heaps diffrent compare to mine training with clean presses.Today I saw one of the Franks brothers deadlifts 200kg and I was :shock: roll on shoulders and triceps.GYM RAT BABY!!!

[Gym rat]

In the world of thius means war Gym Rat style today was shoulders and triceps started off with

Smith machine shoulder press 1x15 60kg,4x6-10 80kg,85kg,88kg,90kg

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

Db front raises 3x10 15kg's,17.5kg's,20kg's

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

Triceps

Tricep pusdown 3x8-12 90,95.105 all in pounds

one arm tricep cable pushdown 3x8-12 45,50,60

Tricep overhead rope extenions 3x8-12 90,100,120 PB all in pounds

The other day when I was biking to the gym I thought I spice time to feel the burn in my ass to I am feeling the burn in my ass when biking to the gym roll on hamstings and biceps .GYM RAT BABY!!!

[Gym rat]

On Friday I trained hamstrings and biceps started off with

lying leg curls 3x12 59kg,66kg,73kg

standing leg curl 3x12 90,100,130 PB :grin:

Stiff legged deadlift 5x10 140kg,150kg,155kg,158kg,163kg PB :grin:

Biceps

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

Seated db curls 3x10 25kg's,27.5kg's,30kg's

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

I saw a few of the All blacks at the gym they were mostly doing speed.I left the gym with a nice burn in my ass .GYM RAT BABY!!!

[Gym rat]

Inthe world of this means war Gym Rat style today was chest started off with db incline press 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 press 3x8-10 40kg's,42.5kg's,45kg's

cable cross over 7x8-10 FTS-7 100,100,100,100,100,100,100 all in pounds

I had a good chest train and I was on high after the All white great draw against Italy in the wee hours of Monday morning roll on quads.GYM RAT BABY!!!

[Gym rat]

In the world of this means war Gym Rat style today was quads started off with

Leg extenions 2x15 59kg,66kg,5x12 103kg,117kg,120kg,123kg,125kg

leg press 4x15-20 300kg,310kg,340kg,350kg

Smith machine squats 5x10-6 140kg,180kg,185kg,188kg,190kg

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

DB lunges 4x8 42.5kg's,45kg's,47.5kg's,50kg's

I left the iron room and the gym looking like some old dude who lost there zimmer frame and when I got to my bike .I thought man I wish my bike could transformer into wheelchair with a built in 59 chevy engine in it roll on back and calfs. GYM RAT BABY!!!

[Gym rat]

Today was back and calfs started off with

Reverse grip pulldown 1x15 63kg,4x8-10 77kg,84kg,86kg,91kg

Top deadlifts 4x8-10 140kg,160kg,180kg,200kg PB :grin:

Bent over BB row 3x8-10 120kg,125kg,128kg

One arm db row 3x8-10 47.5kg,50kg,55kg

Calf

Standing calf raise 3x10-12 270,280.300 all in pounds

seated calf raise 3x10-12 80kg,110kg,115kg

I was very rapt about cracking the 200kg mark for top deadlifts which I thought was very cool roll on shoulders and triceps.GYM RAT BABY!!!

[Gym rat]

In the world of this means war Gym Rat Style today was shoulders and triceps started off with

Db shoulder press 1x15 17.5kg's,4x10-6 22.5kg's,25kg's,27.5kg's,32.5kg's

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

Db front raise 3x10 15kg's,17.5kg's,20kg's,

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

Triceps

Tricep pushdown 3x8-12 92,114,118 all in pounds

tricep overhead rope extenions 3x8-12 90,100,120 all in pounds

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

I left gym with a good pump in my shoulders and triceps plus I felt a bit tired my my hard session in the gym bring on hamstrings and biceps.GYM RAT BABY!!!

[Gym rat]

Today was hamstrings and biceps started off with

standing leg curl 4x10-12 90,100,110,130 all in pounds

seated leg curl 3x10-12 77kg,80kg,86kg

stiff legged deadlifts 5x10 140kg,150kg,155kg,158kg,163kg

Biceps

BB curls 3x8-12 38kg,43kg,48kg

Seated db curls 3x10 25kg's,27.5kg's,30kg's

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

I left the iron room with a nice burn in my ass after giving my hamstrings a good ass kicking.GYM RAT BABY!!!

[Gym rat]

In the world of this means war Gym Rat style today was chest started off with

DB incline press 1x15 20kg's,4x8-10 32.5kg's,35kg's,3.5kg's,40kg's

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

flat db press 3x8-10 40kg's,42.5kg's,45kg's

Cable cross overs 7x8-10 FTS-7 100,100,100,100,100,100,100

I had a good chest this morning while I was biking to the gym I came up with phrase when I am out biking in the fog which is I am feeling the burn in my ass in the fog roll on quads.GYM RAT BABY!!!

[steak]

youd be rugged up on the bike at this time of year wouldnt ya GR?