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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,120kg

BB Squats 3x8-12 140kg,150kg,160kg

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

Leg presses 3x8-12 350kg,370kg,410kg

Hack squats FST-7 7x12 130kg,130kg,130kg,130kg,130kg,130kg,130kg

When I got up to Hack squats I thought stuff 120kg what I did last week and up it to 130kg for FST-7 :twisted: when I finshed there was some heavy breathing quads smashed :grin: :twisted:

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Gym rat Veteran member

Gym rat

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Today was chest and calfs

Smith machine incline press 1x15 60kg,5x12-6 90kg,95kg,98kg,100,103kg

Seated chest press 5x12-8 103kg,107kg,117kg,120kg,124kg

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

Calfs

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

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

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

While was training calfs I came up with phrase for when I am training calfs which is time blast my calfs :twisted:

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Gym rat Veteran member

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Today was back

Chin up's 3x8-12

One arm DB row 3x10-12 47.5kg,52.5kg,55kg

Lat pulldown 3x10-12 70kg,77kg,84kg

Single arm Iso lateral row 3x10-12 60kg,65kg,70kg

Straight arm pulldown with ropw FST-7 7x10-12 100,100,100,100,100,100,100 all in pounds

Back smashed

While I was at work I thought suff doing 4x25-35 for calfs on Tuseday I am going to FST-7 for calfs instead :twisted: :grin:

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Today was back

Chin up's 3x8-12

One arm DB row 3x10-12 47.5kg,52.5kg,55kg

Lat pulldown 3x10-12 70kg,77kg,84kg

Single arm Iso lateral row 3x10-12 60kg,65kg,70kg

Straight arm pulldown with ropw FST-7 7x10-12 100,100,100,100,100,100,100 all in pounds

Back smashed

While I was at work I thought suff doing 4x25-35 for calfs on Tuseday I am going to FST-7 for calfs instead :twisted: :grin:

Nice GR. I am now seeing a very wonderful an exciting relationship between you an FST-7. :P :twisted:

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Gym rat Veteran member

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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

cable upright row 3x8-12 140,160,170 stack :twisted: all in pounds

DB lateral raises FST-7 7x12 15kg's,15kg's,15kg's,15's,15kg's,15kg's,15kg's

Hamstrings

Standing leg curl 4x10-12 100,113,121,135 all in pounds

Seated leg curls 4x10-12 73kg,80kg,83kg,89kg

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

shoulders and hamstrings both smashed

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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

cable upright row 3x8-12 140,160,170 stack :twisted: all in pounds

DB lateral raises FST-7 7x12 15kg's,15kg's,15kg's,15's,15kg's,15kg's,15kg's

Hamstrings

Standing leg curl 4x10-12 100,113,121,135 all in pounds

Seated leg curls 4x10-12 73kg,80kg,83kg,89kg

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

shoulders and hamstrings both smashed

Man that must burn. :twisted: :clap: :clap:

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Gym rat Veteran member

Gym rat

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Today was arms

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

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

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

Tricpe pushdown 4x8-12 81,92,103,111 PB

Db tricep kickbacks 4x8-12 15kg's,17.5kg.20kg,25kg

Tricep overhead rope extenions 4x12 60,80,100,110 all in pounds

Starting Monday I will be using FST-7 four times for quads,calfs,back and shoulders :twisted: kids please try this at home :twisted: .

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Today was arms

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

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

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

Tricpe pushdown 4x8-12 81,92,103,111 PB

Db tricep kickbacks 4x8-12 15kg's,17.5kg.20kg,25kg

Tricep overhead rope extenions 4x12 60,80,100,110 all in pounds

Starting Monday I will be using FST-7 four times for quads,calfs,back and shoulders :twisted: kids please try this at home :twisted: .

lmfao!!! good one GR

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Gym rat Veteran member

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How is FST-7 going for you? seeing much in the way of physical gains?

The FST-7 is going good and from what I have notice it made my training more intense plus when I have finshed I have come close to :puke: at times and work my co workers have notice that I am getting big since I have been using FST-7

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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,160kg

DB walking lunges 3x8-12 35kg's,37.5kg,42.5kg's

Leg presses 3x8-12 350kg,370kg,400kg

hack squats FST-7 7x8-12 133kg,133kg,133kg,133kg,133kg,133kg,133kg

Quads smashed :twisted:

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Gym rat Veteran member

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Today was chest and calfs

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

Seated chest press 5x12-8 103kg,110kg,117kg,120kg,125kg

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

Calfs

Standing calf raise 4x12 210,225,245,255 all in pounds

Seated calf raise 4x12 70kg,80kg,85kg,88kg

Calf press FST-7 7x12 240kg,240kg,240kg,240kg,240kg,240kg,240kg :twisted: kids please try this at home

Chest and calfs both smashed

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Gym rat Veteran member

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Today was back

Chin ups 3x8-12 body weight

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

Lat pulldown to the front 3x8-12 70,77kh,84kg

Single arm iso lateral row 3x8-12 65kg,68kg,70kg

Stright arm pulldown with rope FST-7 7x10-12 110,110,110,110,110,110,110 PB

back smashed :twisted:

While I was doing chin ups I notice a guy doing dead's with very bad fourm and I thought no my problem if he stuff his back up.On Friday I am thinking of doing a FST-7 tricep train when I do arms.

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Gym rat Veteran member

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Today was shoulders hamstrings

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

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

Cable upright row 3x8-12 150,160,170 all in pounds

Standing Db lateral raises FST-7 7x8-12 15kg's,15kg's,15kg's,15kg's,15kg,15kg,15kg's

Hamstrings

Standing leg curls 4x10-12 100,109,113,135 all in pounds

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

RDLS 4x10-12 140kg,150kg,160kg,170kg

I left the gym looking like some old dude who lost there mobilty scooter and nice burn in my ass :P

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Gym rat Veteran member

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:clap: :clap: :clap:

O shit GR!!!! you've been killing the FST-7. I might have to try some tonight. Assuming I don't wimp out. :oops: What is a good quad exercise to use FST-7 on? :)

a good quad excerise for FST-7 is hack squats :twisted: might to do FST for hamstrings next week :shifty:

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