Gym Rat 2 the Journal,NZBB hottest male member

[Gym rat]

I thought start up a new journal since I havent been posting in current one since early last month.Current training split is five times a week with feeling the burn in my ass when I am out rideing my bike.I train very hard and I care if I pass out :twisted: current stats are 101kg hope to get up 104kg and lean out.The average sets I do four sets big muscle groups and three sets for small muscle groups like biceps and triceps.

Monday Chest

Tuseday quads or feeling the burn in my ass

Wednesday back and calfs

Thursday Shoulders ,triceps

Friday hamstrings and biceps

16/8Chest

DB incline press 1x15 20kg's,4x8-12 32.5kg's,35kg's,37.5kg's,40kg's

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

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

Dips 4x8-12 body weight

Cable cross over fst-7 7x8-12 120,120,120,120,120,120,120 all in pounds

17/8 Quads

Smith machine squats 1x15 60kg,4x8-12 140kg,170kg,180kg,190kg

Leg press 4x8-12 300kg,340kg,360kg,380kg

Leg extenions 4x8-12 100kg,107kg,114kg.120kg

Db lunges 4x8-12 40kg's,42.5kg's,45kg's,47.5kg's

Gym Rat baby!!!

[Bobsta]

How tall are you Gymrat? your weight is getting up there mate :nod:

Keep feeling that burn in the arse my man...

[knock knock]

When you gonna post a video of chest day?

[Pseudonym]

How tall are you Gymrat? your weight is getting up there mate :nod:

I reckon! Good stuff Gymrat! That's some impressive benching, too.

[Gym rat]

Today was back calfs

Reverse lat pulldown 1x15 63kg,4x15,12,10,8 70kg,77kg,80kg,84kg

One arm Db row 4x10-12 45kg,47.5kg,50kg,55kg

bent over BB row 4x8-12 120kg,125kg,128kg,130kg

Top deadlifts 4x8-10 160lg,180kg,190kg,200kg

Calfs

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

How tall are you Gymrat? your weight is getting up there mate :nod:

I reckon! Good stuff Gymrat! That's some impressive benching, too.

I am 6 foot 2

When you gonna post a video of chest day?

this video is from when I trained at Wolfs gym when I was in Aucks durring Queesnbirthday

hhttp://facebook.com/profile.php?id+112 ... v=44877078

[Gym rat]

Today was shoulders and tricpes

Db shoulder press 1x15 17.5kg's,4x15-8 20kg,22.5kg,s25kg's,30kg's

Db lateral raise 4x15-8 12.5kg's,15kg's,17.5kg's,20kg's,

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

Cable upright row 3x10-12 120,150,170 Stack PB 8)

triceps

Tricep pushdown 4x10-15 85,90,95,101 all in pounds

One arm cable pushdown 3x10-15 40,45,50 all in pounds

Dips Body weight 3x20-30

I will be changing my training split around shortley which will be

Monday quads or feel the burn in my ass ,Tuseday Chest,calfs,Wednesday back,Thursday shoulders,Hamstrings,Friday arms

[Gym rat]

Today was hamstrings and biceps

Lying hamstring curls 3x8-12 59kg,66kg,73kg

RDS 4x8-12 150kg,155kg,158kg,170kg

Seated leg curl 7x8-12 FST-7 66kg,66kg,66kg,66kg,66kg,66kg,66kg

Biceps

BB curls 3x8-12 43kg,45kg,48kg

Seated db curls 3x8-12 25kg's,27.5kg's,30kg's

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

I manged to have a good hamstring and biceps when last when I wasn't able to train because I was in bed with a feaver boo plus it was nice to be going to the gym five times this week.

[Jigga]

hhttp://facebook.com/profile.php?id+112 ... v=44877078

link no work please link vid direct from youtube (yes deleted extra h first)

[Gym rat]

Quads

Leg extenions 5x20-30 59kg,66kg,73kg,80kg,86kg

Smith machine squats 5x10 120kg,160kg,170kg,180kg,190kg

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

DB walking lunges 3x10 32.5kg's,35kg's,37.5kg's

Leg extenions 3x10 114kg,120kg,124kg

Quads smashed = I need a zimmer frame :pfft:

[Gym rat]

Today was chest,calfs

Pec deck 5x20-12 46kg,52kg,59kg,61kg,66kg

Incline flys 5x12-8 20kg's,22.5kg's,25kg's,27.5kg's,30kg's

flat db bench 5x12-8 37.5kg's,40kg's,42.5kg's,45kg's,47.5kg's

Cable cross 3-5x12 100,120,140,160,160 all in pounds

Calf press 5x20-30 200kg,210kg,240kg,250kg,260kg

By the time I hit cable cross over my chest screaming and plus getting a nice pump as well.I came up with new phrase for when I am biking to the gym which is I am feeling the burn in my ass on the way to the gym .

[Growth]

word

[Gym rat]

Today was back

Lat pulldown 1x15 63kg,4x10 70kg,77kg,80kg,84kg

Top deadlifts 4x10 160kg,170kg,180kg,200kg

bentover bb row 4x10 120kg,125kg,128kg,130kg

close grip cable row 77kg,84kg,91kg,98kg

When I was doing top deadlifts before the start of each set I let out a few grunt or going to war Gym Rat style :evil:

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 60kg,4x8-10 70kg,75kg,80kg,85kg

Standing cable lateral raise 4x8-10 25,30,35,40 all in pounds

Bent over lateral raise 4x8-10 12.5kg's,15kg's,17.5kg's,20kg's

Cable upright row 4x8-10 140,150,160,170 stack :twisted:

Hamstrings

Seated leg curl 4x10 66kg,73kg,80kg,86kg

Stiff legged deadlifts 140kg,150kg,160kg,170kg PB

Standing leg curl 4x10 80,90,112,124 all in pounds

I left the gym with shoulders pumped and looking like some old dude who lost there zimmer frame with a nice burn in my ass

[PeterDolan]

a nice burn in my ass

Hmmmm :naughty:

[Gym rat]

Today was arms

machine preacher curls 1x15 16kg,4x10 23kg,27kg,32kg,36kg

bb curls 4x8-10 43kg,45kg,48kg,48kg

Seated db curls 4x10 25kg's,27.5kg's,30kg's,30kg's

Triceps

Tricpe pushdown 1x15 55,4x10 80,90,95,101 all in pounds

Triceps rope extenions 4x6-8 55,70,80,85 all in pounds

DB triceps extenions 4x8-10 32.5kg,35kg,40kg,42.5kg

[Optimass]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 60kg,4x8-10 70kg,75kg,80kg,85kg

Standing cable lateral raise 4x8-10 25,30,35,40 all in pounds

Bent over lateral raise 4x8-10 12.5kg's,15kg's,17.5kg's,20kg's

Cable upright row 4x8-10 140,150,160,170 stack :twisted:

Hamstrings

Seated leg curl 4x10 66kg,73kg,80kg,86kg

Stiff legged deadlifts 140kg,150kg,160kg,170kg PB

Standing leg curl 4x10 80,90,112,124 all in pounds

I left the gym with shoulders pumped and looking like some old dude who lost there zimmer frame with a nice burn in my ass

:shock: nice one big guy. 170kg S/DL ... I'd probably shart! :grin:

[Gym rat]

Today was quads

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

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

Hack squats 4x8-10 120kg,140kg,165kg,170kg

Smith machine 3x10 100kg,110,112kg

leg extenions 3x10 107kg,114kg,124kg

Quads smashed :twisted:

[Luigi]

pushin some big weights gym rat you must be lookin solid !

[TonganTerror]

Today was quads

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

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

Hack squats 4x8-10 120kg,140kg,165kg,170kg

Smith machine 3x10 100kg,110,112kg

leg extenions 3x10 107kg,114kg,124kg

Quads smashed :twisted:

highlighted parts AMAZE ME gym rat you are a movie star top knotch actor :grin:

[tomsammce]

gym rat, put up a video of your 190kg smith machine squats for 10 reps.

i think your meaning pounds mate.

[Growth]

sick work going on in here :grin:

[Gym rat]

Today was chest and calfs

Chest

Pec deck 5x20-12 39kg,46kg,52kg,59kg,66kg

Incline flys 5x12-8 20kg's,22.5kg's,25kg's,27.5kg's,30kg's

Flat Db bench press 5x12-6 37.5kg's,40kg's,42.5kg's,45kg's,47.5kg's

Cable cross overs 5x12 100,120,140,160,180

Calfs

Standing Calf raise 5x20-30 165,165,165,165,165 all in pounds

Chest smashed and calfs smashed :twisted:

[Gym rat]

Today was back

Lat puilldown 1x15 63kg,4x10 70kg,77kg,80kg,84kg

Top deadlifts 4x10 150kg,170kg,180kg,200kg

Bent over bb row 4x10 120kg,125kg,128kg,130kg

Close grip cable row 4x10 77kg,84kg,91kg,98kg

Back nailed

[Beowulf]

Not much beats a heavy Back thrashing Well done keep it up

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 60kg,4x8-10 70kg,75kg,78kg,85kg

Standing single arm cable lateral raise 4x10 35,40,45,50 PB

bent over lateral raise 12,5kg,s,15kg,17.5kg's,20kg

Cable upright row 4x10 140,150,160,170 stack :twisted:

Hamstrings

Seated leg curl 4x10 66kg,73kg,80kg,86kg

Stiff legged deadlift 4x10 140,150kg,160kg,170kg

Standing leg curl 4x10 90,113,117,130 PB

Shoulders and hamstrings both smashed :twisted: