Gym Rat 2 the Journal,NZBB hottest male member

[Gym rat]

Today was arms

machine preacher curls 4x10 23kg,27kg,32kg,36kg

BB curls 4x8-10 43kg,45kg,48kg,51kg PB

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

Triceps

Tricep pushdown 4x8-12 85,90,95,101 all in pounds

Triceps rope pushdown 4x6-8 80,85,90,91 all in pounds

Machine dips 4x12 30,25,20,15

Arms smashed big time :twisted:

[Gym rat]

Today was quads

Leg extenions 5x20-30 52kg,59kg,66kg,73kg,86kg

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

hack squats 4x8-10 160kg,165kg,170kg,175kg

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

DB walking lunges 3x10 32.5kg's,37.5kg's,40kg's

Quads blast it :twisted:

[Growth]

HEAVY

[Gym rat]

Today was Chest and calfs

Pec deck 5x20-12 39kg,45kg,52kg,59kg,66kg

Incline fly's 5x12-6 20kg's,22.5kg's,25kg's,27.5kg's,30kg's

flat db bench 5x12-6 37.5kg's,40kg's,42.5kg's,45kg's,47.5kg's

Cable cross overs 5x12 100,120,160,180,190 all in pounds

Calfs

Calf press 5x20-30 200kg,230kg,240kg,250kg,260kg

Chest and calf's smashed and pumped :twisted:

[Gym rat]

Today was back

Lat pulldown to the front 1x15 63kg,4x10,70kg,77kg,79kg,84kg

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

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

One arm Db 4x10 45kg,47.5kg,50kg,55kg

Back smashed and blast :twisted: :twisted:

[Gym rat]

Today was Shoulders and hamstrings

Smith machine shoulder press 1x15 60kg,4x10 73kg,75kg,80kg,85kg

Single arm cable lateral raise 4x8-10 35,40,45,50 all in pounds

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

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

Hamstrings

Seated leg curl 4x10,69kg,72kg,83kg,89kg

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

Standing leg curl 4x10 100.112,124,130 all in pounds

I left the gym looking like some old dude who lost there zimmer frame :pfft: and shoulders and hamstrings nice and pumped :twisted:

[Gym rat]

Today was Arms

Machine preacher curls 4x10 23kg,27kg,32kg,36kg

BB curls 4x8-10 40kg,43kg,45kg,48kg

Seated db curls 4x10 22.5kg's,25kg's,27.5kg's,30kg's

Triceps

Triceps push down with v bar and using diffrent grips close,medium,medium and wide 4x8-12 80,85,90,101 all in pounds

rope push downs 4x6-8 70,80,85,90

Machine dips 4x12 30,25,20,15

Left the gym with my arms nice and blasted it :twisted:

[Yeah-Buddy]

Today was quads

Leg extenions 5x20-30 52kg,59kg,66kg,73kg,86kg

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

hack squats 4x8-10 160kg,165kg,170kg,175kg

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

DB walking lunges 3x10 32.5kg's,37.5kg's,40kg's

Quads blast it :twisted:

Surely these are knee bends right not deep squats?? 190kg.. Really??

[Luigi]

Today was quads

Leg extenions 5x20-30 52kg,59kg,66kg,73kg,86kg

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

hack squats 4x8-10 160kg,165kg,170kg,175kg

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

DB walking lunges 3x10 32.5kg's,37.5kg's,40kg's

Quads blast it :twisted:

Surely these are knee bends right not deep squats?? 190kg.. Really??

i imagine the form is similar to back when he made this

*skip to 3:00 to see the squats

[Gym rat]

Today was quads

Leg extenions 5x20-30 52kg,59kg,66kg,73kg,86kg

Smith machine squats 5x10 140kg,170kg,180kg,185kg,190kg

Hack squats 4x8-10 160kg,165kg,175kg,178kg

DB walking lunges 3x10 32.5kg's,35kg's,42.5kg's :twisted: PB

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

Durring my hard quad train I came close to :puke: when I left the gym I thought I wish had a bucket on my bike :pfft:

[tomsammce]

Damien, you should half your weights on the smith machine squats and do full range of motion as in squat right down. you will get alot more benefit.

Do you think you will do this or continue with your way?

[Gym rat]

Today was chest and calfs

Pec deck 5x20-12 42kg,46kg,52kg,59kg,66kg

Incline flys 5x12-6 22.5kg's,25kg's,27.5kg's,30's,32.5kg'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 all in pounds

Calf press 5x20-30 210kg,230kg,240kg,250kg,260kg

Chest and calfs both smashed :twisted:

[Gym rat]

Today was back

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

Top deadlifts 4x10 160kg,170kg,190kg,205kg PB

BB bent over row 4x10 125kg,128kg,130kg,133kg PB

One arm Db row 4x10 42.5kg.45kg.50kg,55kg

When I arrived at the gym I notice some muppet parked there scooter in front on the bike :x and I was not all that pleased so I had to lock my bike up to a no parking sign instead.

[Growth]

bust out the zimmer frame man!

[Gym rat]

Good idea Growth that might be a bit of a problem since I ride a bike I could get some old dude with a mobilty scooter to toe me :pfft:

[Growth]

Good idea Growth that might be a bit of a problem since I ride a bike I could get some old dude with a mobilty scooter to toe me :pfft:

look forward to seeing this in gym rat 3! :grin:

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 60kg,4x8-10 73kg,78kg,80kg,85kg

One arm cable lateral raise 4x8-10 35,40,45,50 all in pounds

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

cable upright row 4x10,140,150,160,170 all in pounds

Hamstrings

seated leg curl 4x10 69kg,72kg,83kg,91kg

Stiff legged deadlifts with DB's 4x10 45kg's,50kg's,55kg's,60kg's

Standing leg curl 4x10 112,116,124,130 all in pounds

When I was giving my hamstrings a good ass kicking I thought I am getting a nice burn in my ass .I left the gym looking like some old dude who lost there zimmer frame :pfft: .

[Gym rat]

today was arms

machine preacher curls 4x10 23kg,27kg,32kg,36kg

bb curls 4x10 40kg,45kg,48kg,51kg

seated db curls 4x10 20kg's,22.5kg's,25kg's,30kg's

tricpe pushdown 4x8-12 80,95,99,101 all in pounds

triceps rope pusdown 4x6-8 80,85,90,95 all in pounds

One arm db tricep extenion 4x8-10 15kg,17.5kg.20kg,22.5kg

Arms pumped and smashed :twisted:

[AgentOrange]

THE BIG

34

TODAY GYMRAT!!

HIPHIP HOORAY HAPPY BIRTHDAY

[rose]

Happy birthday And many more happy liftings!

[runveerun]

Happy birthday sir :salute:

[Gasp]

Were the birthday Godesses generous to you today Gym Rat??

[Chillicat]

Happy birthday Gym Rat. How cool that you have your birthday on International Talk Like a Pirate Day - aaaaaaaaaaaarrrrrrrrrrrrrrr!

[morattigirl]

HAPPY BIRTHDAY GR!!!

[Old Bull]

Happy Birthday Gym Rat \:D/ \:D/