Gym Rat 2 the Journal,NZBB hottest male member

[Gym rat]

Today was back

Reverse pulldowns 4x8-10 70kg,77kg,84kg,91kg

Top deadlifts 4x8-10 160kg,180kg,195kg,205kg

One Arm DB row 3x10 47.5kg,52.5kg,55kg

bent over bb row 3x10 125kg,128kg,130kg

Stright arm pulldown with stright bar FST-7 40,45,50,60,64,65 all in pounds

also I help unload five new cross trainers as well which my gym was getting

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 4x10-15 70kg,75kg,80kg,85kg

Incline lateral raise 4x10-15 7.5kg,7.5kg,10kg,10kg

Rear delt flys 4x10-15 40,50,60,70 all in pounds

Hamstrings

lying leg curls 3x10-12 59kg,66kg,73kg

Seated leg curl 3x10-12 73kg,80kg,86kg

Standing legcurl 3x10-12 119,123,131 all in pounds

I got given a couple of movie passes from gym saying thanks for helping out the unloading of the new cross trainers :grin:

[Gym rat]

Today was arms

ezy bar curls 4x12-15 39kg,32kg,45kg,48kg

seated db curls 3x10-12 25kg's.27.5kg's,30kg

hammer curls 3x10-12 32.5kg's,35kg's,37.5kg's

tricep rope extenions 3x10-12 60,65,70

Dips 3x10-12

tricep pushdown 3x10-12 81,92,104

arms smashed

While I was training arms my headphones for Ipod died on me so I had to buy new head phones.

[Luigi]

Today was arms

ezy bar curls 4x12-15 39kg,32kg,45kg,48kg

seated db curls 3x10-12 25kg's.27.5kg's,30kg

hammer curls 3x10-12 32.5kg's,35kg's,37.5kg's

tricep rope extenions 3x10-12 60,65,70

Dips 3x10-12

tricep pushdown 3x10-12 81,92,104

arms smashed

While I was training arms my headphones for Ipod died on me so I had to buy new head phones.

how did the headphones die gymrat ?

[Gym rat]

Today was arms

ezy bar curls 4x12-15 39kg,32kg,45kg,48kg

seated db curls 3x10-12 25kg's.27.5kg's,30kg

hammer curls 3x10-12 32.5kg's,35kg's,37.5kg's

tricep rope extenions 3x10-12 60,65,70

Dips 3x10-12

tricep pushdown 3x10-12 81,92,104

arms smashed

While I was training arms my headphones for Ipod died on me so I had to buy new head phones.

how did the headphones die gymrat ?

They were getting old my headphones

[Gym rat]

Today was quads

Leg extenions 2x15 52kg,59kg,4x12 100,107kg,114kg,120kg

Leg presses 4x15-20 290kg,330kg,340kg,3360kg

Hack squats 3x10 160kg,170kg,180kg

Smith machine squats 5x6-10 140kg,150kg,160kg,170kg,178kg

BB lunges 4x8 80kg,90kg,100kg,110kg

Soon I am going FST-7 training plus I will be doing some major ass buring plus I might need a bucket a mobilty scooter on stand by

[Gym rat]

Today was chest and calfs

Flat db bench press 1x15 25kg's,4x6-10 42.5kg's,45kg's,47.5kg's,50kg's

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

Flat flyes 4x8-10 22.5kg's,25kg's,27.5kg's,30kg's

cable cross overs 3x10-12 120,170,180 all in pounds

Calf press 4x30 200kg,220kg,230kg,240kg

Chest and calfs both smashed and nailed

[Gym rat]

Today was back

Reveser Pulldowns 4x8-10 70kg,77kg,84kg,94kg PB

One arm 3x10 47.5kg,50kg,55kg

Top deadlifts 4x8-10 160kg,180kg,200kg,205kg

bent over bb row 3x10 120kg,125kg,130kg

Straight arm pulldown FST-7 7x12 50,60,70,80,90,100,120

Back blasted :twisted:

Tomorwo I have to get new back wheel for my bike and hopefully no more broken spokes :pray:

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 60kg,4x10-15 70kg,75kg,80kg,85kg

Incline lateral raise 4x10-15 7.5kg,7.5kg,10kg,10kg

Rear delt flys 4x10-15 50,60,70,80 all in pounds

hamstrings

lying leg curls 3x10-12 59kg,66kg,73kg,

seated leg curls 3x10-12 73kg,80kg,86kg

standing leg curl 109,118,130 all in pounds

While I was doing rear delt flys I got checked out by a couple of hotties which made feel a bit :shifty:

[lightscribe]

Nice GR tear that ass up.

[Growth]

Tomorwo I have to get new back wheel for my bike and hopefully no more broken spokes :pray:

Dude WTF! You always have broken wheels / flat tyres LOL What the hell do you do with that thing! :grin:

[Gym rat]

Today was arms

BB curls 3-x12-15 30kg,33kg,35kg,45kg

Seated db curls 3x10-12 25kg's,27.5kg's,30kg's

hammer curls 3x10-12 30kg's,32.5kg's,35kg's

Triceps

Tricep rope pushdown 3x10-12 50,60,80

Tricpe pushdown 3x10-12 95,97,105 all in pounds

Dips 3x10-12

I had good arm train plus it my first time training arms at 6 in the morning plus I had to be at work 9 today since there was extra work for me to do plus more $$$ to earn as well.Yesterday I had to spend $180 on new wheel for my bike and hopefully no more broken spokes :pray:

[lightscribe]

damn, $180? You should have just got to the recycle centre, an got one for 20 cents.

[Gym rat]

Today was quads

Leg extenions 1x15 52kg,3x8-12 100kg,114kg,120kg

BB squats 3x8-12 140kg,150kg,158kg

DB walking lunges 3x8-12 32.5kg's,35kg's,40kg's

Leg presses 3x8-12 330kg,370kg,400kg

Hack squats FST-7 :twisted: 7x8-12 120kg,120kg,120kg,120kg,120kg,120kg,120kg kids please try this at home :twisted:

Today was the first time using FST-7 for quads and was feeling the burn in my ass big time when I finshed doing FST -7 for quads I thought riding my bike should be fun after giving my quads a good ass kicking .I left the gym looking some old dude who lost there zimmer frame.Thoughts so far using FST-7 for quads it is hard but fun plus I love pain in the gym :twisted:

[lightscribe]

Nice. I'm also doing a bit of FST-7.

I brought a copy off phil heath which he signed for me. He visited Darwin few weeks ago.

[Gym rat]

Today was chest and calfs

Smith machine incline press 1x15 60kg,5x12-6 90kg,93kg,95kg,98kg,101kg

Seated bench press 5x12-6 100kg,107kg,113kg,120kg,124kg

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

Calfs

Calf press 4x25-35 200kg,200kg,200kg,200kg

Seated calf raise 4x25-35 70kg,70kg,70kg70kg

Standing Calf raise 4x25-35 165,165,165,165 all in pounds

Chest smashed,Calfs smashed as well after doing a 420 rep calf train kids please try this at home :twisted: I left the gym looking like some old dude who lost there zimmer frame

[Growth]

I left the gym looking like some old dude who lost there zimmer frame

serious?

[lightscribe]

nice calf train GR. I find 8-15 rep range far better then higher reps like your doing. Have you gotten some good growth using high reps?

[Gym rat]

Today was back

Chin ups 3x8-12 body weight

One arm DB row 3x8-12 47.5kg's,52.5kg,55kg

Lat pulldown 3x8-12 70kg,77kg,87kg

Single arm iso lateral row 3x8-12 60kg,65kg,68kg

Straight arm pulldown with rope FST-7 7x8-12 51,57,57,57,57,57,57,57 all in pounds

nice calf train GR. I find 8-15 rep range far better then higher reps like your doing. Have you gotten some good growth using high reps?

I like doing high reps for calfs when bike or out feeling the burn in my ass on my bike plus when I am biking up hills I get a good pump in my calfs.Looking forward to using FST-7 for shoulders my shoulders will be buring.

[lightscribe]

Today was back

Chin ups 3x8-12 body weight

One arm DB row 3x8-12 47.5kg's,52.5kg,55kg

Lat pulldown 3x8-12 70kg,77kg,87kg

Single arm iso lateral row 3x8-12 60kg,65kg,68kg

Straight arm pulldown with rope FST-7 7x8-12 51,57,57,57,57,57,57,57 all in pounds

nice calf train GR. I find 8-15 rep range far better then higher reps like your doing. Have you gotten some good growth using high reps?

I like doing high reps for calfs when bike or out feeling the burn in my ass on my bike plus when I am biking up hills I get a good pump in my calfs.Looking forward to using FST-7 for shoulders my shoulders will be buring.

Nice GR, though I'm not sure how hitting calves would create a burn in ur ass? It's more likely a case of hemroids or something of that nature. :-s You should try FST-7 for calves. :grin: :twisted:

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 60kg,3x8-12 80kg,83kg,85kg

Db front raises 3x8-12 15kg's,17.5kg's,20kg's

Smith machine upright row 3x8-12 60kg,65kg,70kg

FST-7 7x12 12.5kg's,12.5kg,12.5kg's,12.5kg's,12.5kg,12.5kg's,12.5kg's

Hamstrings

Standing leg curl 4x10-12 100.109,117,135 all in pounds

seated leg curls 4x10-12 73kg,80kg,86kg,89kg

Stiff legged deadlifts 4x10-12 140kg,150kg,160kg,170kg

I am going the FST-7 for another 15 weeks until I head to Wellys for the sevens.When some hot chick see's me like the a Speights girl or Air NZ girl see's buff I look I might get :shifty: since I am a hot good looking filmstar 8)

[Gym rat]

Today was arms

BB curls 3x10-12 40kg,45kg,48kg

Seated db curls 3x10-12 25kg's,27.5kg's,30kg's

Over head cable curls 3x10-12 100,120,140 all in pounds

Tricep pushdown 4x12-90,95,99,105 all in pounds

Tricep kickbacks 4x12-8 15 kg,17.5kg,20kg,25kg

skull crushers 4x12-8 39kg,43kg,45kg,48kg

Arms smashed :twisted:

[lightscribe]

Today was arms

BB curls 3x10-12 40kg,45kg,48kg

Seated db curls 3x10-12 25kg's,27.5kg's,

Over head cable curls 3x10-12 100,120,140 all in pounds

Tricep pushdown 4x12-90,95,99,105 all in pounds

Tricep kickbacks 4x12-8 15 kg,17.5kg,20kg,25kg

skull crushers 4x12-8 39kg,43kg,45kg,48kg

Arms smashed :twisted:

that's like 20kg on my homie, damn!!! how big are your guns now days?

[Growth]

that's like 20kg on my homie, damn!!! how big are your guns now days?

Pics IMO Gymrat!

[Gym rat]