Gym Rat 2 the Journal,NZBB hottest male member

[Gym rat]

Today was arms

Machine preacher curls 3x8-12 23kg,27kg,32kg

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

EZy bar curls FST-7 7x12 29kg,29kg,29kg,29kg,29kg,29kg,29kg

Triceps

Dips 3x8-12

Smith machine close grip bench press 3x8-12 90kg,95kg,98kg

Cable overhead tricep extenions FST-7 7x12 80,80,80,80,80,80,80 all in pounds

Starting Monday I will be doing more FST-7 kids please try this at home :twisted:

[lightscribe]

Nice GR, are you meant to always do FST-7 as the finishing exercise?

[Gym rat]

Nice GR, are you meant to always do FST-7 as the finishing exercise?

Yes do FST-7 as finshing exersise for which ever muscle group that you are training ie quads or chest etc

[Gym rat]

Today was quads and I am back on creatine after a two week break from taking it

Leg extensions 1x15 59kg,3x8-12 107kg,117kg,120kg

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

BB lunges 3x8-12 100kg,103kg,110kg

Leg presses 3x8-12 370kg,380kg,400kg

Hack squats FST-7x12 140kg,140kg,140kg,140kg,140kg,140kg,140kg :twisted: kids please try this at home I left the gym looking like some old dude who lost there zimmer frame.

[Gym rat]

Today was chest and calfs

DB incline presses 1x15 20kg's,3x8-12 35kg's,37.5kg's,40kg's

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

Incline Flys 3x8-12 25kg's,27.5kg's,30kg's

Pec dec FST-7 7x10-12 46kg,46kg,46kg,46kg,46kg,46kg,46kg

Calfs

Standing calf raise 4x12 210,225,255,280 all in pounds

Seated calf raise 4x12, 70kg,80kg,83kg,85kg

Calf presses FST-7 7x12 280kg,280kg,280kg,280kg,280kg,280kg,280kg

Chest and calfs nice and pumped

[Growth]

Good choice of pec deck for FST7 dood :grin:

[Gym rat]

Today was back

Chin up's 3x8-12

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

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

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

Stright arm pulldown with rop FST-7 7x10-12 110,110,110,110,110,110,110 all in pounds

Back smashed and nailed :twisted:

[Gym rat]

Today was shoulders and hamstrings

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

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

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

FST-7 Db lateral raises 7x10 to 12 15kg's,15kg's,15kg's,15kg's,15kg's,15kg's,15kg's

Hamstrings

Standing leg curls 3x10-12 100,119,135 all in pounds

BB RDLS 3x10-12 150kg,160,170kg

Seated leg curls FST-7 7x10-12 73kg,73kg,73kg,73kg,73kg,73kg,73kg

Question for you guys what I was thinking while I was doing a FST-7 hamstring train?

[Gym rat]

Today was arms

Machine curls 3x8-12 23kg,27kg,36kg

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

BB curls FST-7 7x10-12 30kg,30kg,30kg,30kg,30kg,30kg,30kg

Smith machine close grip bench press 3x8-12 95kg,98kg,100kg

Dips 3x8-12

Tricep cable overhead extenions FST-7x10-12 90,90,90,90,90,90,90,90 all in pounds

arms smashed :twisted:

[Riccardo]

Do a stretching exercise before FST-7 for hamstrings eg. SLDL then do some kind of machine curl for FST-7.

It pre-stretches the muscle and allows you to force more blood in there when you do your 7-sets of curls.

Watch out though you might be leaving the gym like some old guy who lost their zimmer frame :wink:

[Gym rat]

I have left the gym looking like some old dude lost there zimmer frame lots of times after doing FST-7 for quads and hamstrings

[Gym rat]

Today was quads

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

BB Squats 3x8-12 145kg,157kg,163kg

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

Leg presses 3x8-12 35kg,370kg,400kg

Hack squats FST-7 7x10-12 140kg,140kg,140kg,140kg,150kg,150kg,150kg

While I was doing FST-7 for Hack when I got to the final three sets I thought stuff 140 and up to 150kg, :twisted: and I don't care if I :puke: on the last three sets or while I am riding my bike afterwords.

[Growth]

lol, how the hell do you manage to hit all those leg exercises and then bike home :S

[Gym rat]

lol, how the hell do you manage to hit all those leg exercises and then bike home :S

I love pain in the gym :twisted: but when it comes to riding bike plus I when I have to ride my bike up hills after training quads I think I need some old dude with a mobility scooter to toe me.

[Gym rat]

Today was chest and calfs

Db incline presses 1x15 20kg's,3x8-12 35kg's,37.5kg's,40kg's

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

Flat bench flys' 3x8-12 25kg's,27.kg's,30kg's

Seated bench press FST-7 7x10-12 114kg,114kg,114kg,114kg,114kg,114kg,114kg

Calfs

Standing calf raise 4x12 210,225,240,255 all in pounds

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

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

Today I thought I do a compond movement for FST-7 instead of doing pec deck which give my chest a wicked a mean pump :twisted:

[Gym rat]

Today was back

Chin ups 3x8-12

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

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

Bent over bb row 3x8-12 120kg,125kg,128kg

Stright arm pulldown FST-7x10-12 120,120,120,120,120,120,120 all in pounds

I will be changing my training split around on Monday and my new training split will be

Monday back

Tuseday Chest and calfs

Wednesday Quads or feeling the burn in my ass

Thursday Shoulders hamstrings

Friday arms.

[Gym rat]

Today was shoulders and hamstrings

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

Db Front raises 3x8-12 15kg's,17.5kg's,22.5kg's PB :grin:

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

DB lateral raise FST-7 7x-10-12 15kg,15kg,15kg's,15kg,15kg,15kg's,15kg's

Hamstrings

Standing leg curls 3x8-12 100,135,141 all in pounds

RDS 3x8-12 150kg,160kg,180kg

Lying leg curls FST-7 7x10-12 52kg,52kg,52kg,52kg,52kg,52kg,52kg

Shoulders and hamstrings both smashed and nailed :twisted:

[Gym rat]

Today was arms

Machine preacher curls 1x20 21kg,3x8-12 23kg,27kg,36kg

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

Ezy bar curlsFST-7 7x10-12 33kg,33kg,33kg,33kg,33kg,33kg,33kg

Triceps

Smith machine close grip bench press 1x15 60kg,3x8-12 95kg,98kg,100kg

Dips 3x12 body weight

Tricep overhead cable extenions FST-7 7x10-12 90,90,90,90,90,90,90 all in pounds

Monday will be the start of my new training split for more pain :twisted:

[Gym rat]

Today was back

Chin up's 3x8-12

One arm Db row 3x8-12 50kg,52,5kg,55kg

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

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

FST-7 straight arm pulldown with rope 7x10-12 120,120,120,120,120,120,120 all in pounds

Last night when I reading the lastest issue of Flex I learnt this good tip for DB rows by doing them Charles Glass style by doing db rows with arm on 45 degree angle with out tenssing the otherside.

[Gym rat]

Today was chest and calfs

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

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

Flat bench fly's 3x8-12 325kg's,27.5kg's,30kg's

Pec deck FST-7 7x8-12 46kg,46kg,46kg,46kg,46kg,46kg,46kg,46kg

Calf's

Standing calf raises 3x12 210,255kg,280 all in pounds

seated calf raise 3x12 80kg,85kg,90kg

Calf press FST-7 7x8-12 280kg,280kg,280kg,280kg280kg,280kg,280kg

Chest and calfs both smashed and pumped,

[Gym rat]

Today was quads

Leg extenions 1x20 59kg,3x8-12 107kg,114kg,122kg

BB squats 3x8-12 145kg,150kg,160kg

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

Leg press 3x8-12 350kg,380kg,400kg

Hack squats FST-7 7x8-12 160kg,160kg,160kg,160kg,160kg,160kg,160kg

I left the gym with a nice burn in my ass and I thought the ride home from work should be fun after giving my quads a good ass kicking I might need to bust out the zimmer frame when I get home :pfft: .

[Gym rat]

Today was shoulders and hamstrings

Smith machine shoulder press 1x15 60kg,3x8-12 80kg,85kg,88kg

Db front raises 3x8-12 17.5kg's,20kg's,22.5kg's

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

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

Hamstrings

Standing leg curls 3x12 100,113,135 all in pounds

Stiff legged deadlifts 3x12 100kg,140kg,170kg

Seated leg curls FST-7 7x12 73kg,73kg,73kg,73kg,73kg,73kg,73kg

On the way to work I saw a 1930 Ford and thought man I wish had a camera on me.

[Gym rat]

26/11

Biceps

machine curls 1x20 21kg,3x8-12 23kg,27kg,32kg

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

Ezy bar curls FST-7 7x10-12 34kg,34kg,34kg,34kg,34kg,34kg,34kg

Triceps

Smith machine close grip bench press 1x20 60kg,3x8-12 90kg,95kg,100kg

Dips 3x8-12 body weight

Tricep overhead cable extenions FST-7 100,100,100,100,100,100,100 all in pounds

Overall thoughts for the week I thought it was hard at times to train at hard because of the Pike River mine tradgey.

[Gym rat]

Today was back

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

Bent over bb row 3x8-12 100kg,120kg,128kg

Chin up 3x8-12 body weight

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

Standing stright arm pulldown 3x8-12 110.120,130 all in pounds

Seated cable row FST-7 7x12 77kg,77kg,77kg,77kg,77kg,77kg

back smashed :twisted:

[Gym rat]

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 7x10-12 90kg,90kg,90kg,90kg,90kg,90kg,90kg

Calfs

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

Seated calf raise 3x12 70kg,80kg,90kg

Calf presses FST-7 7x12 280kg,280kg,280kg,280kg,280kg,280kg,280kg

When I finished training chest before moving on to calfs I came close to :puke: .