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Gym Rat 2 the Journal,NZBB hottest male member

Gym rat

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Gym rat Veteran member

Gym rat

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Today was quads

Leg extenions 1x15 59kg,3x8-12 107kg,114kg,122kg

BB Squats 3x8-12 150kg,155kg,158kg

DB walking lunges 3x8-12 35kg's,40kg's,42.5kg's :twisted:

Hack squats 3x8-12 160kg,170kg,175kg

Leg press FST-7 7x10-12 310kg,310kg,310kg,310kg,310kg,310kg,310kg KIDS PLEASE TRY THIS AT HOME :twisted: :twisted:

When I finshed giving my quads a good ass kicking I thought f*ck the ride home from work should be fun after giving my quads a good ass kicking.Question for you Wellywood guys What is average price for a family DR?

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Gym rat Veteran member

Gym rat

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Today was shoulders and hamstrings

Db shoulder press 1x15 17.5kg's.3x8-12 25kg's.27.5kg's,30kg's

Db lateral rasies 3x8-12 15kg's,17.5kg,20kg's

Plate front rasies 3x12 10kg,15kg,20kg

Single arm cable lateral rasie FST-7 7x10-12 25,25,25,25,25,25,25 all in pounds

Hamstrings

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

Seated leg curls 3x8-12 73kg,80kg,86kg

Stiff legged deadlifts FST-7 7x10-12 100kg,100kg,100kg,100kg,100kg,100kg,100kg

Left the gym with a good pump in shoulders and hamstrings.60 more days I will be able to have Nandos when I come to Wellys for the sevens and the filming of Gym Rat 3 8) .

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Gym rat Veteran member

Gym rat

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Today was arms

Seated db curls 1x20 15kg's,3x8-12 25kg's.27.5kg's,30kg's

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

Cable curls FST-7 7x10-12 100,100,100,100,100,100,100 all in pounds

Skull crushers 3x8-12 39kg,45kg,48kg

DB Tricep kickbacks 3x8-12 22.5,25kg,27.5kg

Rope pushdown FST-7 7x10-12 120,120,120,120,120,120,120 all in pounds

For Gym Rat Rat 3 I could yell out Gym Rat baby when I walk by a tour bus and the look on the tourist face's :-s plus it would be good for a laugh :lol: what do guys reckon?

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Gym rat Veteran member

Gym rat

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Today was back

Chin ups 3x8-12

Lat pulldown 3x8-12 70kg,77kg,84kg

Bent over BB row 3x8-12 100kg,120kg,130kg

One arm Db row 3x8-12 50kg,52.5kg,55kg

Stright arm pulldown with rope 3x10-12 100,120,130 all in pounds

Seated cable row FST-7 7x10-12 79kg,79kg,79kg,79kg,79kg,79kg,79kg

back smashed :twisted:

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Gym rat Veteran member

Gym rat

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Today was chest and calfs

DB incline presses 1x15 22.5kg's,3x8-12 35kg's,37.5kg's,40kg's

Flat bench fly's 3x8-12 25kg's,27.5kg's,30kg's

Flat db bench presses 3x8-12 45kg's,47.5kg's,50kg's

Smith machine incline presses FST-7 7x8-12 93kg,93kg,93kg,93kg,93kg,93kg,93kg

Calfs

Standing calf raises 3x8-12 250,270,280 all in pounds

Seated calf raises 3x8-12 70kg,80kg,90kg

calf presses FST-7 7x10-12 280kg,280kg,280kg,280kg,280kg,280kg,280kg

Found out today England gave Aussie a good :smackbottom: in the second Ashes test by a innings and 71 runs which I am happy about :grin:

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Gym rat Veteran member

Gym rat

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Today was quads

Leg extenions 1x15 59kg,3x8-12 107kg,114kg,120kg

BB squats 3x8-12 140kg,150kg,163kg

Db walking lunges 3x8-12 37.5kg's,40kg,45kg's

Hack squats 3x8-12 160kg,170kg,178kg

Leg presses FST-7 7x10-12 310kg,310kg,310kg,310kg,310kg,310kg,310kg

I have been getting good depth on squats latley and none of that the three quater shit what I use to.I have started to think of some other emplyment options for Wellington that's if I can not get a job in one of the gyms in Wellys.

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drizzt Veteran member

drizzt

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Nice training GR!

For Gym Rat Rat 3 I could yell out Gym Rat baby when I walk by a tour bus and the look on the tourist face's :-s plus it would be good for a laugh :lol: what do guys reckon?

Do it mate that'd be awesome :nod: Can't wait for the next movie bro!

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Gym rat Veteran member

Gym rat

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Today was shoulders and hamstrings

Db shoulder press 1x15 17.5kg's,3x8-12 25kg's,27.5kg's,30kg's

DB lateral raise 3x8-12 15kg's,17.5kg's,20kg's

Front raise with plate 3x12 20kg,20kg,20kg

Single arm cable lateral raise FST-7 30,30,30,30,30,30,30 all in pounds

Hamstrings

lyining leg curls 3x8-12 59kg,66kg,73kg

Seated leg curls 3x8-12 73kg,83kg,89kg

Stiff legged deadlifts FST-7 7x10-12 100kg,100kg,100kg,100kg,100kg,100kg,100kg

Shoulders and hamstrings nice and smashed.I have started to watch Jay Cutler vids on youtube before I hit the gym which get me fired up for going to war Gym Rat Style :twisted:

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Gym rat Veteran member

Gym rat

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Today was arms

Seated DB curls 1x20 17.5kg's,3x8-12 25kg's,27.5kg's,30kg's

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

Cable curls FST-7 7x10-12 100,100,100,100,100,100,100 all in pounds

lying triceps extenions 3x8-12 39kg,48kg,50kg

Db tricep kickbacks 3x8-12 22.5kg,25kg,27.5kg

Tricep rope pushdown FST-7 7x12 60,60,60,60,60,60,60 all in pounds

When I was on my last set seated db curls with the 30's when I got up the 12 rep I did two forced reps to get a nice good pump.

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Gym rat Veteran member

Gym rat

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Today was back

Lat pulldown 1x15 63kg,3x8-12 70kg,77kg,84kg

BB bent over 3x8-12 100,120kg,130kg

Chin up 3x8-12

One arm Db row 3x8-12 50kg,52.5kg,55kg

Straight arm pulldown with rope 3x8-12 100,120,140 PB :grin:

Seated cable row FST-7 7x10-12 77kg,77kg,77kg,77kg,77kg,77kg,77kg

I have start wearing my Santa with another 12 more sleeps in untill xmass also I be wearing my Santa hat in the gym as well which will be called spereading the joy of xmass Gym Rat Style 8)

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Gym rat Veteran member

Gym rat

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Today was chest and calfs

Db incline presses 1x15 25kg's,3x8-12 35kg's,37.5kg's,42.5kg's PB

Flat bench flys 3x8-12 25kg's,27.5kg's,30kg's

Flat db bench presses 3x8-12 45kg's,47.5kg's,50kg's

Cable cross overs FST-7 7x10-12 140,140,140,140,140,140,140 all in pounds

Calfs

Standing calf raise 3x8-12 255,270,280 all in pounds

Seated calf raise 3x8-12 80kg,85kg,90kg

Calf presses FST-7 7x10-12 280kg,280kg,280kg,280kg,280kg,280kg,280kg,280

While I was training chest I saw guy looking at the wall for the hole time that I was training chest and I thought how boring.

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Gym rat Veteran member

Gym rat

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Today was quads

Leg extenions 1x15 59kg,3x8-12 110kg,114kg,120kg

BB squats 145kg,155kg,165kg

Db lunges 3x8-12 40kg's,42.5kg's,45kg's

hack squats 3x8-12 160kg,165kg,175kg

Leg presses FST-7 7x10-12 310kg,310kg,310kg,310kg,310kg,310kg,310kg

I have got five more days of work left for the year then I will be on hoilday \:D/ \:D/ :rockout: :rockout: :rockout:

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Gym rat Veteran member

Gym rat

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Today was shoulders and hamstrings

Db shoulder press 1x15 17.5kg's,3x8-12 25kg's,27.5kg's,30kg's

Db lateral raise 3x8-12 15kg's,17.5kg's,20kg's

Front raise with a plate 3x8-12 25kg,25kg,25kg

Single arm cable lateral rasie FST-7 7x10-12 30,30,30,30,30,30,30 all in pounds

Hamstring

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

Seated leg curls 3x8-12 73kg,80kg,96kg PB :grin:

Stiff legged deadlifs FST-7 7x10-12 100kg,100kg,100kg,100kg,100kg,100kg,100kg

I saw guy doing db lateral raises and upright row using very bad fourm I thought not my problem if he puts his back out .While I was doing single arm cable lateral raise a lady walked by I thought how stupid can one get get when she should have gone around me :roll:

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Gym rat Veteran member

Gym rat

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Today was arms

Seated db curls 1x15 17.5kg's,3x8-12 25kg's,27.5kg's,30kg's

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

Cable curls FST-7 7x10-12 100,100,100,100,100,100,100 all in pounds

triceps

Lying triceps extenions 3x8-12 39kg,45kg,50kg

DB tricep kickbacks 3x8-12 20kg,22.5kg,25kg

Rope pushdown FST-7 7x10-12 60,60,60,60,60,60,60 all in pounds

I overheard at work today that one of my co workers mention that I am getting musclay and thought when the AIR NZ girls,speights,zm girls see me how buff I look I might get =P~ =P~ :shifty:

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Gym rat Veteran member

Gym rat

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Today was back

Reverse pulldowns 1x15 63kg,3x8-12 77kg,78kg,86kg

bent over bb rows 3x8-12 110kg,120kg,130kg

Chin ups 3x8-12

One arm db row 3x8-12 50kg,52.5kg,55kg

Stright armpulldowns with rope 3x8-12 110,130,140 all in pounds

seated cable row FST-7 7x10-12 84kg,84kg,84kg,84kg,84kg,84kg,84kg,84kg

People that I know I have mention to me that I am looking massive from the time that I have been spending in the gym or from going to war gym rat style :evil:

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Gym rat Veteran member

Gym rat

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Today was chest and calfs

DB incline bench press 1x15 25kg's,3x8-12 37.5kg's,40kg's,42.5kg's

Flat bench fly's 3x8-12 25kg's,27.5kg's,30kg's

Flat db bench press 3x8-12 45kg's,47.5kg's,50kg's

Cable crossover FST-7 7x10-12 140,140,140,140,140,140,140 all in pounds

Calfs

Standing calf rasie 3x8-12 255,270,280 all in pounds

Seated calf raise 3x8-12 80kg,85kg,90kg

Calf press FST-7 7x10-12 280kg,280kg,280kg,280kg,280,280,280,280kg

I did 12 good reps with 40's for DB incline press I thought that cool plus I got a good pump as well

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Gym rat Veteran member

Gym rat

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Today was quads

Leg extenions 2x15 59kg,66kg,3x8-12 107kg,114kg,120kg

BB squats 3x8-12 150kg,155kg,160kg

DB Walking lunges 3x8-12 37.5kg's,40kg's,42.5kg's

Hack squats 3x8-12 160kg,170kg,178kg

Leg press FST-7 7x10-12 310kg,310kg,310kg,310kg,310kg,310kg,310kg

One thing I have while doing FST-7 while wearing my Santa hat in the gym it dose get very hot quickly.Ihave finshed work for the year \:D/ \:D/

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Gym rat Veteran member

Gym rat

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Today was shoulders and hamstrings

Db Shoulder press 1x15 17.5kg's,3x8-12 25kg's,27.5kg's,30kg's

DB lateral raises 3x8-12 15kg's,17.5kg's,20kg's,

Front raises with a plate 3x8-12 25kg,25kg,25kg

FST-7 Single arm cable lateral raise 7x10-12 35,35,35,35,35,35,35 PB :grin: all in pounds

Hamstrings

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

Seated leg curls 3x8-12 80kg,86kg,96kg

FST-7 Stiff legged deadlifts 7x10-12 110kg,110kg,110kg,110kg,110kg,110kg,110kg PB

Shoulder and hamstrings nice and pumped

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Gym rat Veteran member

Gym rat

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Today was arms

Seated db curls 1x15 17.5kg's,3x8-12 25kg's,27.5kg's,30kg's

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

Standing cable curls FST-7 7x10-12 110,110,110,110,110,110,110 all in pounds

Triceps

Lying triceps 1x15 29kg,3x8-12 39kg,45kg,54kg

DB tricep kickbacks 3x8-12 20kg,22.5kg,25kg

Tricep ropepushdowns FST-7 7x10-12 75,75,75,75,75,75,75

Looking forward to xmas day and I will able to eat what ever I want \:D/ \:D/

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