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  1. #31
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    Saturday: RPM and calves... 45 min posing: 5 weeks out.. 2pm Logan

    RPM class on time. Small class too easy. Not hot.

    Chest sore but not as bad as previous weeks..

    Not feeling keen for 5 sets of dumbbell calf raises


    Leg Press calf raises( lost notebook.._) Pyramid up from 2 plates to 6 plates

    5 plates was super easy

    6 plates/side= 120kg each=240kg

    1/ 1x15
    2/ 1x13
    3/ 1x13
    4/ 1x12
    5/ 1x12/.. trying to get stretch and full extension... Ridiculously sore after walking through shops

    Pinweight.. started with
    130x30
    170x20
    180x20
    190x20
    200x10
    +1
    1x8? cannot remember.. All I know as fresh these were super strong.. and did another set or two


    2 or 3 sets 20kg x 20 seated calf raises

    Hanging leg raises? 3 x20.. Unsure


    45 minutes posing.. dying of hunger at 10am. Had to have shake first before posing.. Pushed it to limit. In terms of time.

    Not home till 11.15am



    2pm Logan appointment on time: 3.75mm.. all abs. Lower back and Subscap.. Wanted 6 to 7mm... Says can see Subcut breaking up the fat.
    Still 40mm not good this far out. Adjust diet.. lose banana and post workout shake. Make Freedom cereals into 2 only ingredients. With water..

    Logan saved me with helping out financially. As $5000 plus out of pocket from no work in January. otherwise prep be over.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  2. #32
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    Saturday : Back:.at Coomera/ PR on Close grip:

    66kg x 12
    73kg x 12
    79kg x 12
    86kg x 12 hold reps down.
    felt stronger than last two weeks.

    93kg 1x7 WOW Impressive.. Said last week I wanted to acheive this


    T Bar row

    60kg x 12
    70kg x 12 like nothing

    80kg: x 9. Heavy but quality.

    82.5kg x 8

    85kg x 8 hard
    then
    87.5kg x 8 super strong

    90kg x 7 same as last week. Hoping this would be easy move on to 92.5kg.. Killed me doing 7 reps.

    Hi rows: 1x12
    1x12
    1x15

    Underhand Laterals
    117x10
    124x10
    131x10

    138kg x10 nice

    +2.5kg 1x10

    +5kg 1x10 solid.. very happy


    Low rows:
    120kg
    1x12
    1x12
    1x15

    Dumbbell rows:
    45kg
    1x8 easy

    47.5kg 1x8 right.. 1x9 left

    Straight arm pulldowns
    45kg
    1x10
    1x10
    1x10.. destroying me on every 10th rep

    25 working sets

    4pm to 5.30pm.. soaked but not feel it

    No posing.

    Shake

    Drive to Burleigh: 6.30pm.. ok on way there. Dark on way back 53 minutes" 15.5km..First ride for 2019

    .. Ridiculous scenery 10/10.. Fast laps on way there.

    Dying on way back: No carbs after workout....Only had Meal 1 after gym. then Salmon and brocolli.1pm.. Oats and protein 3.30pm

    Not have any rice or sweet potato made.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  3. #33
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    Sunday: Legs with Tim. Fun but took way too long

    Usual Sunday: Up at 9am Take till 11.30 to leave
    35 min Treadmill.
    45 min posing. Look amazing today
    New lines since last week.
    Chest in two. Back looks better.
    More full upperbody

    No routine practise. Not feel like it fasted

    Eat 1.45 :O after food shopping

    8.30-10.40 gym

    Should have got here early. Courtney,Jade&Steven here

    Not humid

    Hack Squats
    20kgx30
    40kgx 20
    60kgx20 push for last 5 reps.

    70kg x 15 wearing belt

    80kg x 10 killed me at start

    85kg x 8 brutal

    90kg x 7 heavy and destroyed me

    Would have done 2 more sets if not taking so long.

    Squat Press
    6x12
    7x12
    8x12

    9x10
    10 plates x 10
    2/ 1x9

    3/ 9 plates x 12

    Leg X

    117x10
    124x10 knees hating. Then came good

    131x15 Tune!!

    138x11 strong! No pain

    Even wanted to do cardio after!!

    Lots of fun.. But whole reason not do Squats and Leg Press was to save time

    Less volume.Not sore on Monday&Tuesday= not
    good workout.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  4. #34
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    Monday: Shoulders despite weird left click in and out

    Venmans loop: 43.30 min. 3.2km death by mozzies. Overcast and just rained.

    Smith Shoulder Press
    Bar x 60

    20kgx50
    30kgx20
    40kgx15

    45kg
    1x12 strong no pain
    1x12
    1x13

    Trap bar shrugs
    40kg x20

    50kg
    1x16
    1x15
    1x15 drop 40kg x 16

    Side laterals
    22.5/20 reps

    31.5kg
    1x15
    1x17
    1x17

    Shoulder press machine
    46x20
    53x10-12
    2/1x12
    3/1x13 super strong today

    Rear delts
    40kgx20
    47x20

    54kgx15
    2/1x15

    61kgx14
    5/1x14 last week struggled on 47!! :0

    25 mins treadmill to 11pm.. Way too late.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  5. #35
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    Tuesday Arms: Prototype 8: Ridiculous pump!! Huge!!

    Parkview up in forest: 41 mins: 2.8km

    Y3T workout

    Underhand warm ups
    24.5x30
    28x20

    35x20 pressdown

    31.5x20 extensions

    Dips 1x20 warm ups

    prototype 8 on at home

    Pressdowns: Triples: 4 sets

    38.5kg:
    1/ 1x12 1x12 1x15

    2/ 42kg 1x14 1x12 1x12

    3/ 42kg 1x13 1x12 1x12 perfect tempo. slow.

    4/ 42kg 1x12 1x12 1x12 precise reps.

    Overhead Extensions

    38.5 x20

    rest were 35kg
    1x20
    1x20
    1x20

    Dips

    1x20

    1x24!

    1x22

    1x17 focus on rep quality. Slow&low!

    Triple Incline dumbbell curls

    16kg

    1x15 1x12 1x12

    2/ 1x15 1x12 1x12

    3/ 1x15 1x12 1x10/13/15 rest pause briefly

    Spyder curls
    7kg
    1x15 fried

    1x16 1x4

    1x12/15/20

    Reverse 20kg preset
    1x22-24 reps

    1x20

    1x20

    left shoulder pop out only now talking to ppl. Agony!

    So pumped could not put headphones back in


    Waited for preacher curl 10 mins. Snatched from me
    End losing 15 mins.

    60 mins treadmill!! : D make up for last nights short one
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  6. #36
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    Wednesday: Thursday Cardio

    Venmans loop again. After heavy rain= stream flowind. Did walk and rain came back at end.
    No energy today. Lethargic. Walk took so much longer.
    50 mins 3.37km


    40 minutes Treadmill at night.

    oh and Thursday: Parkview ride in morning was awesome once going
    Super sore hamstrings!! Legs full of power!
    41 mins 11.5km

    Went to Cleveland. Cold call on units for work.
    On to Victoria Point Cinema for
    Bohemian Rhapsody
    Very overcast when I came out.

    Driving past Sandy Creek Conservation Reserve: Been wanting to do this all year.
    Nothing there!
    Kept walking to find the creek.. Gave up
    40 mins 3.0km
    Had no food in me. Meal 1 and a protein bar at 3.30pm.. Still had energy to do this
    First time ever done Thursday afternoon cardio
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  7. #37
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    Wednesday Hamstrings: PR on Leg curls :D

    Less warm up sets
    47kg/ 54kg / 75kg

    96kgx12
    103x12
    110x12

    117x11

    124x 9 : ) Finally beating 7 reps for 2 weeks

    131kg x 5 Proper reps Beating 2 reps PR

    Wow. Getting closer to full stack now!


    Glute Ham

    1x26 east

    1x20

    1x19 pause 1x6

    Standing leg curls

    30kg

    1/ 1x12
    2/ 1x12

    35kg
    1x12 strong

    4/ 1x15 left maybe 16 reps


    Lying leg curls

    81x10

    88kg
    1x5
    1x5 Gay sets!! nothing in me
    1x8 pumped!

    95kg x4 not good quality

    Hack Calves

    240kg 6 plates : Struggling hard

    1x13
    1x13
    1x11
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  8. #38
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    Friday: Chest: Finally 4 plates Hammer Bench

    Chay court walk. 40 min 2:8km. Not soaked. Overcast. Streams trying to flow

    Shoulder press bar x60
    then
    into bench; no rest

    180 reps!! Thought had 100 in me at most!

    Hammer Bench
    40x20
    60x20
    70x12

    72.5kg x13 strong no pain.

    75kg x 12 Wow these were awesome

    77.5kg 1x10 beautiful strong reps
    txt
    book! Heaven!: Finally here!

    80kg: 1x6 Been too long! I missed you!

    Right side not want to push up after 6th. Odd
    Considering left has the problem

    7th&8th rep felt possible.


    Smith High Incline:
    40kg x10

    45kgx10 felt good

    50kg x 8 strong; heavy; perfect form.

    52.5kg x 8 brutal

    55kg x 7 trying to go extra low

    57.5kg x 5 fail on 6th
    proving
    was amazing session when did 3 plates last time.

    Chest press
    103x20
    117x15
    131x10+ 2.5kg broken won't stay up.
    138 x9
    +5kg 1x8

    wanted Incline flyes and flat flyes.,No talking
    8.15 start
    now 10pm..

    Pec Dec
    103kg
    1x15
    1x15
    1x20

    Made sure to get 40 mins cardio in

    Not eat first rice cake till 11.05pm.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  9. #39
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    Saturday: Posing: Check in:

    Bed too late. Sleep too good
    Also
    Back wax 10.30. Not want to arrive soaked.
    So
    got bread. Then 40 mins of posing at gym.
    Looking
    Awesome

    1.30< 2pm Check in

    Dropped nearly same amount in one week as
    did
    in 2 weeks previously. Finally in the Game
    Huge
    drops on Abs/ Subscap/Obliques& Quads
    But
    2kg drop in weight too! Not good 90kg now

    21 days of Subcut. 14 days E3. Full course Amp V till today
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: Broadbeach ride; Coomera. Huge T-Bar PR!

    Furnace outside.
    So waste time from 2.30 finish Ashmore till 5.30pm. Just right. Still thick humid air. Ugh!

    Pacific Fair for Myers. Return Calvins. Instead end up with 2 pairs.

    Resist going to Grill'd> But I really should have gone in hindsight.

    52 mins 18km. Perfect amount of daylight

    Forgot Freedom cereal. No protein bar in car.
    Dying of hunger at end of ride

    McD Bought Mocha chocolate iced drink. Really wanted hotcakes.
    Vending machine at Gym not take coins for Lenny&Larry's.

    Decide have to push through. GET WORK DONE.
    Have post workout meal with me.Incentive<

    7.45pm start

    Close Grip Pulldown
    66x12 73x12 79x12 86x12 all normal
    then
    93kg x 9 super strong: 7 reps last week PR
    100kg x 6 PR!~! Brutal lift. 2 pins in 2

    weeks!! : D


    T Bar Rows

    70kg like nothing. Feels like 2 plates 1x12
    80kgx10
    85kgx 9
    Put 87.5kg on. Took it off. Never get progress.

    90kg 1x9!! finally beat 7 reps..
    All
    PR sets now.
    92.5kg x 7 no failure. This was special
    95kg x 7 like nothing;So Strong!

    97.5kg 1x5 still strong

    100kg: 1x5 WOW. Just added 10kg PR!~!
    money can't buy
    this feeling. Had tears in my eyes!


    Hi rows: 120kg
    3 sets of 15

    Pinweight underhands
    Start high
    124kgx10
    131x10
    138x10
    +2.5kg 1x8
    +5kg 1x8

    Low Rows: 120kg
    1x12
    1x12
    1x15

    45kg Straight Arm Pulldowns
    1x12
    1x12
    1x12 these extra 2 reps took deep down determination to
    get done. Destroyed me everytime.

    27 working sets

    7.45-9.30pm

    Told myself. No way would I pose at the end
    Well
    I did pose for 20-25 mins. No photo's taken


    Eat in carpark. Leaving just after 10pm due to lightning.
    Just made it in driveway and rain was extremely heavy!
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  11. #41
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    Sunday: Usual day: Except finally huge differencebin tight waist measurement!

    1 inch off Waist tight= 28 inches now

    Glutes smaller too!


    12.00: 35 min Treadmill

    then posing till 1.40pm. Felt faint at one stage.
    Came good and the more I posed. Better it was. Always look better on Sunday over Saturday.
    Very happy with Quads&Back detail coming out. : D

    Dream of Hotcakes.. Instead have protein pancakes as Meal 2!

    Fruit shop trip: Paid $15+ for sweet potato in last week. 1kg seems to make 400g cooked.
    Got
    10.5kg for $5! Which translates to $32 would pay local or $52 in Coles!

    8.15pm start ..Promised self go at 7pm
    10.35 walk out.

    Leg x . usual preps felt good
    33x100
    54x20
    75x20

    Hack Squats

    20kgx30
    40kgx20
    60kgx15

    70kg x 12

    80kg x 10 eyes closed,smash out last 2 reps

    85kg:

    1/ 1x7 brutal. Fail hard. Adjust to weight and try again

    2/ 1x8 much stronger. Smooth deep reps.

    3/ 1x10 all in. Leave it at the bottom if needed

    Not up for 90kg like last week. Was hoping 95kg possible today
    Would like to get to 110kg before show in 4 weeks.

    Squat Press:

    8 PL x 12. Hard at start. Then deep

    9 PL x 12. Felt limit. Add 10kg? no full plate!

    10 plates=200kg

    1/ 1x8 not to failure. Stop early.

    2/ 1x10 smashed it

    3/ 1x10 :Strong: Put everything in!

    Ab cramps so bad trying put weights away. Had
    to resist the cramp. Would not go away.
    Worse
    during Leg X. Threw phone. Can see Abs bulge.
    Serious pain!!!


    Leg X

    117x10
    124x10

    131x15 oh yes!!

    138 x20 full stack. Unstoppable

    Legs super sore on Monday
    and
    Agony on Tuesday= did much better work than
    last Sunday with Tim.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Monday: Parkview ride: Shoulders( no pain)

    Parkview ride with sore legs
    Very hot
    39 mibs 11.5km

    Fkn late as ever!! not happy

    Seated Miltary Smith
    Barx50+

    20x30
    30x20

    40kgx15

    45kg: 1x12

    47.5kg: 1x8

    3/ 1x10
    4/ 1x10

    Shrugs on Smith:
    30kgx20

    35kgx15
    40kgx14
    40kgx12
    35kgx14
    30kgx22

    Machine Press 46kgx15
    53kgx12
    53kgx12
    +2.5kg x 12
    + 5kg 1x10 extremely heavy.

    No chance move up a pin: 60kg too heavy!

    Side laterals
    31.5kg

    4 sets of 15 cannot get anymore reps!

    Rear delts on Pec
    47x20
    54x15
    54x16
    61kg
    1x12
    1x12 very very heavy!

    43 minutes Treadmill with super sore legs
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday Arms. Venmans fasted: 50 minutes. Soaked

    Pressdowns
    35kgx30
    42kgx20
    49kgx15-20

    56kgx12 solid and hold

    63kgx6. Killed me

    56kg x 11
    56kg x 10

    Barbell curis: easy warm ups 15 reps+

    10kg

    1x12 finally perfect strong. No pain. Both arms fine.
    2/
    1x11

    Stop

    Hammer Tricep pressdown
    140kg
    1x10
    2/ 1x10

    3/ 1x12 tight and perfect.

    Wide Ez Bar
    10kgx20
    15kgx15

    17.5kg
    1/ 1x8
    2/ 1x10 force out last 2 reps
    3/ 1x11 maybe 12. Smashed it

    Rope pressdown
    full stack
    1x10
    1x10 struggled

    one arm kickbacks
    17.5kg 1x12 right. Left will not do
    15kg x 20

    2 more sets of 20 reps.

    Preacher
    32kg x20

    39kg

    2/ 1x10 intense.. left not nice
    3/ 1x10

    32kg 1x12 left 1x15 right.

    40 mins cardio. Arms fried.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday: Hamstrings

    30 mins 2.3km Fasted walk through Shops in aircon. Up and out the door. No touch phone. Needed another 15 minutes.
    But have to go outside around Homemaker centre. Just had no time.
    Thick air. Scorching hot day. 35 degree's
    &
    Funeral at 10am. Funny that trousers and full length shirt=not soaked.

    Seated Leg curls:
    54x30
    75x20
    96x14
    skip 103

    110kgx11
    117kgx8

    124kgx 8 strong (9 last week)
    131kg x 5 same as last week..Tried to rest pause for 2 more. Would not move.

    Glute Ham Raise: ugh! the air was super hot and thick. Felt like 30 degree's at 9pm
    Then brief storm hit.

    1x28 : D Super flat too!!

    1x20

    1x26 Awesome! Should have foam rolled before to get better reps.Quads still sore from Sunday.

    Lying Leg Curls
    53x20
    67x12
    74x11

    81x10

    88x7
    2/ 1x8 better
    3/ 1x8

    95kg 1x5 not great

    Again too sore and too tight for good quality sets.

    Hack Calves
    40kg x30
    60kg x20
    80kg x17

    100kg/side

    1x15
    1x20
    1x20 Felt weak today. 9.45pm. Over it and

    not want to do more sets/increase weight. When cardio has to be done.

    40 mins Treadmill. Went hard at the start.
    Last 10 minutes had to reduce speed to get done.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday: Chest

    Thursday: Rest: Pushed for 2 cardio sessions

    Parkview bike ride fasted 47 mins 13.5km

    5.30pm: Lush cool 26 degree day. Overcast.
    Parkview forest up to top of Plateau.
    Kangaroo's everywhere. Take shortcuts over looping paths

    44 minutes 3km: before dark.


    8.00-9.10pm workout
    10pm leave after cardio.

    220 reps bench: Proper counted. No rest. Just amazing can squeeze out this many

    Smith Flat Bench; 20kg x 40
    50kgx10
    52.5kg x 9 extreme

    55kg/side:

    1/ 1x7 trying to go late
    2/ 1x7
    3/ 1x7 killing me to get it done
    4/ 1x7
    5/ 1x7 just fail on 7th

    All amazing reps done! : D

    Hammer Incline: 50kg
    1x18
    1x18
    1x14 dying..Should be easy

    Incline Flyes
    24kg
    1x20
    1x15
    1x19 squeeze hard to failure

    Flat Flyes: 24kg
    1x15
    1x14 out. Got nothing

    Chest press
    110 x 12
    117 x 10
    124 x 8 wow! at limit. Is fatigued.
    117 x 12
    110 x 16

    Pec Dec
    103 x 10
    1x10
    Drop to
    96kg 1x15
    89kg x 15 never this weak/fatigued

    23 working sets..Soreness next say was beyond 10/10.. Hard to get t'shirt oh sore!!
    Last edited by NeCrOmAnCeR; 02-17-2019 at 02:00 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: Rpm/ Calves / posing then 2pm Check in: 3 weeks out

    Soaked from Rpm class. Packed. Not hard

    50kg Standing dumbbell calf raises:

    1/ 1x22 till stop on 23rd rep PR!~! : D

    2/ 1x17 killed me

    3/ 1x15 fail hard

    4/ 1x18 strong!

    5/ 1x20! Comeback! : D

    Pinweight calves

    170x17
    180x15
    190x17

    200kg full stack
    1x16
    1x18
    1x17

    then time for posing
    10.00-10.45pm

    Huge difference. Loving the changes!

    2pm check in: 3 weeks out: Almost 3mm drop this week.
    Not as big on area's as last week.

    Finally we did posing in Aerobics room : O

    WoW!! I have Hamstrings that hang&carved in

    Shoulder and Chest striations out of sight

    Obliques&Abs super dry&tight

    Logan says Quads are bigger and look amazing when hold them on!

    He says improved on last year's physique!

    Two rounds of posing=shattered&soaked.
    Legs felt like done a workout
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: Back: Coomera. Fastest ride ever Broadbeach

    Broadbeach into wind. On return wind was with me . Going faster than the cars with 30km speed limit!! Exactly same happened this time last year 44 mins 17km.

    Km 11: 31.32km
    Km 12: 33.22km PR!!
    followed by
    Km 13: 29.73 and Km 14: 24.52 Km 15 28.58

    When 26km is fastest normally. Even downhills!!

    So many people in bike lane in the way. Took no prisoners today. Move or collide!!


    8.15 start. 9.50pm finish

    Close grip Pulldowns

    66x12 full stretch reps
    Chest so sore!!!
    73x12
    79x12-15
    86x12 full range reps

    91kgx10

    100kg x6 no chance of anymore.

    T Bar
    60x12 like nothing
    70x12 easy

    80x10
    85x10 now heavy.

    90kg x 9 strong!

    92.5kg x 8 killed it!!

    95kg x 7 destroyed me

    97.5kg x 8! one rep better

    100kg x 7super confident reps on both sets.
    Beating 5 reps last week

    102.5kg 1x3 but not quality. So not counting them.


    9.08pm to here

    Dumbbell rows: 50kg
    1x8

    1x8

    1x10 pushed hard.

    Pinweight underhand Laterals

    110x12
    117x10

    124x8
    131x8 all sets +2.5kg killed me today.

    Straight arm pulldowns
    45kg

    1x10
    1x10
    1x10 ridiculous in posing room after

    Not take any photo's

    Shattered. All meals in properly but dying of hunger

    6.30pm had cereal
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: Heavy Legs

    Usual: Prep all food before going to gym:
    And clean up.
    12.00 Treadmill 35 mins

    12.50-1.35pm Posing. Cannot stop towards the end.
    If had food with me. Could keep on going

    Not dying of hunger either when got home.

    8.00pm- 10.05pm

    Leg X downstairs lots of warm ups

    Squats: 20kgx15
    40kgx15
    50kgx10 felt like a ton

    52.5kg x 8 felt really good
    then
    Stop to talk and made next set awful
    55kg x 9 crush me. Bad form

    57.5kg: 1x8 brutal. Form still suffering. Cannot increase weight

    2/ 1x8 rested. did extra reps to cover final reps. Much better form

    3/ 1x8 solid yell at 3rd rep and get better form

    4/ 1x9 maybe 10.. Was going to do 5 sets

    Leg Press: 5 sets: 1x12 1x12
    6 PL x 12
    7 PL x 12 easy

    8 PL x 8 strong. Now heavy

    +10kg: 9 plates felt too heavy

    5 sets: 340kg

    9.25pm now is insane

    1/ 1x8
    2/ 1x8
    3/ 1x8 better quality
    4/ 1x8 full failure
    5/ 1x8 9.40pm soaked

    Change shirt.

    Leg X

    54 x30 warm up knee's again

    110x15
    117x15
    124x15

    131x10 abs trying to cramp like last week

    138 x 15 really nice

    Legs very sore on Monday.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Monday: Shoulders

    Parkview Fasted ride: 52 minutes: +
    13.4km

    Quads very sore 6/10 say


    Smith: 20kgx30
    skip 30kg

    40kg x 10 killed me

    45kg
    1/ 1x12
    2/ 1x12

    47.5kg
    1x8
    1x8 killed me both sets

    Trap bar Shrugs
    40kg x20

    50kg
    1x20
    1x20
    1x20 too much talk. Not concentrate on increasing weight.

    Shoulder Press
    46kg x 20

    53kg x 8
    x12
    x15+ amazing reps.

    Side laterals 31.5kg

    4 sets of 15 reps max

    Rear delts on Pec dec

    47x16
    54x15

    54x15

    61x15
    61x15 Love these sets

    Shoulders feel huge after session.

    40 minutes Treadmill. Too late drive to Goodlife Stairclimber.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Amazing Arms.

    44 mins walk shops

    Underhand pressdowns
    24.5 x 20
    28kg x 20

    38.5kg x 20 not feel it

    Full stack: 1x15

    +2.5kg on top 1x14

    3/ +5kg 1x14 determination to smash these sets out hard.


    Standing Dumbbell Curls:

    No pains in left shoulder anymore. Both arms lift equally.
    Only rolled on blue ball before every session.
    Released in back/Shoulder.

    18kg felt easy: slow and squeeze every rep.
    Let
    down controlled.

    1/ 1x12 perfect

    2/ 1x12 much harder

    3/ 1x13 push hard.Arrive at 8pm. 8.40pm now.

    Overhead Tricep Ez bar press
    10kg x20
    15kg x 20

    20kg per side. At limit
    1/ 1x13

    2/ 1x14 kill me last reps

    3/ 1x14 push till 100% failure.

    Wide Grip Ez Bar curls

    10kg x15
    15kg x15

    17.5kg:

    1/ 1x10 full reps

    2/ 1x12

    3/ 1x12 Limit both times with long rests

    Rope pressdown:
    38.5kg
    1x12
    1x12
    1x11
    1x11 Could not do full stack

    One arm kickbacks: 15kg

    3 sets of 12 limit

    One arm bicep curls
    15kg
    1x12
    1x12

    3/ 12.5kg 1x15 then 8 reps both sides.

    Reverse curls 20kg preset
    1x22
    1x20
    1x20

    Preacher curls

    32kg: 1x20 easy

    1x15

    3/ 39kg x 10 each left arm has pain.

    4/ 32kg x 14 then 1x6 each arm

    9.45pm

    15 biceps 14 Triceps: 3 forearms= 32 sets
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday: Hamstrings.. PR FULL STACK Seated leg curls

    Stairclimber 35 minutes.. SoAKED.. bRUTAL. plus walking shops for fish and avocado's. Huge cardio session


    8.40pm to 11pm

    Seated Leg curls; Had to wait for machine

    54kgx30 75kgx20 96kgx20

    110kg x 14
    117kg x 12
    117kg x 12 forgot to change to 124kg.. Mitch came and talked to me.. So skipped 124kg

    131kg x 8 PR!~! by 3 reps..

    then had to go for it. Promised myself to do Full stack before end of prep

    138kg FULL STACK : 1x3 full quality reps BEST Extremely happy!


    Glute Ham Raise

    1x25 nice reps

    1x20
    1x20

    talk too much.. and then had to wait for all machines.. lost so much time

    Now no time for Calves

    Standing Leg curls

    30kg x 12

    35kg:

    2/ 1x9 1x10 Left

    3/ 1x12 1x13 left

    4/ 1x15 1x16 left...Not a pr..but huge increase in sets and reps

    Lying Leg curls

    53x20
    67x12
    74x12

    81kg x 8

    88kg

    1/ 1x8
    2/ 1x8
    3/ `1x10 really strong reps.

    95kg full stack: 1x5.. good reps. but 5 is hopeless

    FUMING it was so late... and no time for Calves. Still did 40 minutes Treadmill.. Eating at 11.15pm
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday: Week 3 Chest. Not strong at all

    Thursday: 13.8 km 47 minutes ride; Not back it up with afternoon cardio

    Friday: 6.07km: Got lost In Venmans.. 1 hour and 20 minutes. Made up for yesterday.Hot but ok. Dead with hunger.

    225 reps WOW>> I thought was going to die at 150. made sure to count each rep and make them slow reps.. Never thought I would get this. PR by 4 reps?

    Smith warm ups
    20kg x 30
    30kg x 10-15
    35kg x 10
    40kg x 10


    8.15 start.

    Low Incline Smith: 3 drop sets of 10 for 4 sets

    1/ 40kg: 1x10 1x10 1x10

    2/ 42.5kg: 1x10 1x10 1x7 not strong.

    3/ 40kg: 1x10 1x10 1x6 pause 1x 2 just killed me

    3/ 1x8 1x8 1x6/2/2/ then fail


    Incline Flyes: 22kg


    1x14 easy and smooth

    1x10
    1x10
    1x10

    Flat Flyes: 22kg

    1/ 1x12 agony

    2/ 1x10
    3/ 1x8 stop then 3 reps=11
    4/ 1x6 stop 1x2 stop 1x2 stop 1x2 brutal reps.


    Cable crossovers: 15kg 1x10 1x10 1x8 too heavy for quality.. very gay

    2/ 12.5kg 1x10 1x10 1x10

    3/ 10kg 1x15 1x12 1x12… never gone this low before

    Pec Dec.. weights were hopless.

    82kg x 10

    75kgx10

    68kg x 8 61kg x 4 never been this weak... Yet pump was solid and super super sore the next day.. Very weird


    51 minutes cardio 300 calories 4.7km.. do extra.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: RPM and Calves/ Posing lots of

    RPM class was easy and not as hot

    Leg Press:

    2 PL x25
    3PL x 20
    4 PL x 20
    5 PL x20

    6 plates a side=240kg

    1/ 1x12
    2/ 1x12
    3/ 1x12
    4/ 1x12
    5/ 1x12
    6/ 1x15 Calves ridiculously sore Saturday afternoon.. Even worse trying to walk on them for beach cardio

    Hanging Leg raises:
    1x15
    1x15
    1x15 slow purposeful reps.

    Pinweight calves

    170kg x 20
    180 x 15
    190 x 12

    200kg x 10 2. 1x9 3. 1x12

    30-40 minutes posing.. Now not have to buy bread. save time. As always never want to stop.. No food till get home.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: Back at Coomera. Walk Nobby's : Check in 2 weeks out

    1.30pm check in.. was more like 2.30pm and not leave till 3.45 I think

    Only 1ml drop.. Frustrated.. Way too fat in glutes and hams.. But posing was amazing.. Looking really good.. Or rather I would if skin

    on face and chest being worse ever! Def not want to take photo's at Ashmore. Where as last week I really did

    Left bike at home.. As Strong winds forecast.

    Park at Nobby's 45 minutes: 4km... Poured rain on return. Was keen to do 60 minutes. But had to dash to car.

    Loved walking Albatross Ave.. Always see so many new things. Even though been doing this walk/ride route since 2012.



    Coomera: Almost 2 hour workout.. 8pm staert

    Close Grip
    66x15
    73x12
    79x12

    86kgx12

    93kg x 10 strong

    100kg 1x8 6 reps last week AMAZING!

    Bent Over rows
    20kg x 20

    25kg: 1x12 1x12 1x12

    Hi rows: 120kg

    3 sets of 15

    T Bar

    80kg x 10 easy

    90kg x 8

    92.5kg x 8 killed it

    95kg x 7 got me

    97.5kg x 7 good quality

    100kg x 5 average

    Low rows: 120kg
    1x15
    1x15
    1x15

    Dumbbell Incline rows
    25kg
    1x12
    1x17
    1x20 very nice

    Iso Lateral

    117x8
    2/ 1x8

    3/ 124kg x8

    Straight Arm Pulldowns
    45kg
    1x12 PR sets
    1x12
    1x12 fail hard every set


    10 min look in posing room.

    9.40pm finish.

    Tease myself with $4 quarter pounder.. I didn't have it... Egg sandwich instead at home was heavenly!
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: Week 3 Legs

    Usaul Sunday: 35 mins treadmill; 3 rounds of posing.. Definitely improved in last 7 days. some great photo's taken shared with a girl practising dancing

    8.00 leave for gym:: Not eat any rice or sweet potato before gym.. no complex carbs at all..= Leg workout not go well

    Should have known better.. Meals squished together with cutting carbs made for bad outcome.. Usually rice and oats before legs.

    No one in my way.. Doors all shut.. 3 t'shirts.

    Leg X warm ups; 33x50 then 30 singles
    54x20
    75x20
    103x10

    Leg Press 40 reps normal 25 reps wide

    5 plates per side:

    1/ 1x20 10/5/5 wide 1x5/5/5/5 killed me

    2/ 1x20 1x20 Wide: 1x9/4/4/2 normal was smooth.. Wide was brutal

    3/ 1x20 1x20 easy 1x10/4/4/2 much better

    4/ 1x20 1x20 Wide 1x8/4//4/3=19 reps.


    Leg X

    1/ 103x10 89x10 75x10.. fail at 8 then2 reps

    2/ 103x10 89x10 75x5/5 just

    3/ 103x10 89x10 75x8 68x2 dead

    4/ 103x8 not move for me. 89x5 75x5 68x8 61x78 50x5 to compensate
    feel like huge quad pump.. they not want to move


    Squats: Barx20-25 20kgx12 30kgx10


    1/ 35kg/side: 1x12 killed

    2/ 1x12 shattered

    3/ 1x12 start fatigued. then came good and go deep at end reps.

    4/ 1x7.. rested and form was bent over and not feel safe.. Too fatigued! felt dangerous


    STOP! Plan was to do 5 sets. 8.54pm end here

    Sissy Squats

    1x20

    1x20

    10kg x 20

    20kg x 18

    20kg x 18 9.05pm


    Treadmill : Legs like jelly. Had to hang on.. Could not use phone. Never do after legs.. ever.. Specially GIant sets.

    45 minutes 3.6km 190 calories.. 9.55pm finish
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Monday: shoulders

    Legs 10/10 extreme soreness. and not even get 5 rotations done! Not been in this much pain for months:

    Parkview ride: 51 mins : 13.2km


    Too late workout. Awesome chat with Brock before starting

    Bar x forever.

    Smith Seated shoulder press: 20kgx30 30kg x 10 40kgx10

    45kg/side:

    1/ 1x9
    2/ 1x10
    3/ 1x10 play safe instead of increasing weight.. as this normally is warm up
    4/ 1x12 all out to get last 2 reps.

    Shrugs on Smith: 30kg x 17
    35kg x 14

    40kg
    1x10
    1x10
    1x15 5 working sets

    Machine Press
    53kg x 12
    +2.5kg 1x10
    +5kg 1x10

    60kg 1x10 fine.. Huge PR But wait!!

    67kg x 7 WOW PR!~! use to struggle with 46kg and shoulder injury


    Side Lateral machine 31.5kg

    4 sets of 15 to failure.

    Rear delts

    61kg
    1x10
    1x14
    1x14
    1x14

    Arm was going weird on Sunday.. Left in pain again.. Neck tight. Rolled it before gym and all was fine!!

    50 minutes treadmill with legs in agony. can barely walk. 226 calories. 4.2km... Only eat carb meal post workout. All others gone
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday Y3t Week 3 Arms: Finally cool weather. Train in afternoon

    Walk Venmans in hope of rain.. Could barely walk. Took 10 mins longer than normal 51.46 3.4km

    4.30pm Start. Got to talk lots of people. Everyone notice ready to compete.

    Underhand Warm ups:

    Pushdowns:

    1/ 42kg: 1x12 1x10 1x10

    2/ 1x12 1x12 1x9

    3/ 42kg 1x12 1x10 38.5kg x 10 failure

    4/ 38.5kg 1x12 1x12 1x10 total failure.

    Overhead Extensions:

    1/ 38.5kg killed me.. 1x18 usually easy

    2/ 35kg 1x18 fail hard

    3/ 1x17 Brutal

    4/ 31.5kg 1x21

    Dips

    [b] 1x20 warm up

    1/ 1x20 slow and tight

    2/ 1x20 no failure

    3/ 1x22 destroyed now

    4/ 1x20

    Busy but found an incline bench

    High Incline
    16kg

    1/ 1x15 1x15 1x15 easy

    2/ 1x15 1x15 1x15 only last reps torture

    3/ 1x15 1x12 1x6/8/11/13/15

    Spyder curls
    7kg
    1/ 1x20
    2/ 1x19
    3/ 1x10/5/5 35 minutes to get to here all this volume

    Reverse curls 20kg pre set
    1x20
    1x20
    1x22 look absolutely amazing.. thick vascularity.. without carbs too!

    Preacher curls

    32kg
    1/ 1x18
    2/ 1x18

    3/ 39kg: 1x10 right smooth.. left struggled

    4/ 32kg: 1x15 then drop 28kg 1x10


    16 Biceps

    19 Triceps

    3 forearms

    Kickbacks: 15kg :


    1/ 1x17

    2/ 1x17

    3/ 1x17 strong precise reps.


    1 hour Treadmill: Talking to Rodney and Darryl helped pass the time.. Netflix would not work due to so many people here. Also took forever to load
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday: HamstringS: Legs still 10/10. Catch up with Paul.

    Even cooler day than yesterday:[b] Parkview ride due to legs so sore 46 mins 13km.. got wet at half way

    Decide to go 2pmish..Except calls kept me delayed. Need payout from Bert to go Arnolds and they want to tax half of it. Leaving me with not enough money to go

    3.40pm leave.. Finally get to see Paul.. We had awesome catch up till 4.30pm.. Then so hungry. Made it hard to train. Needed a fish and vegetable meal in

    Trying for carbs post workout only.

    Start with Lying leg curls. As usually everyone wants it.

    39kgx20 46kgx20 53kgx15 60kgx15 67kgx10 74kgx10

    81kgx9

    88kg: Now legs are extremely sore.. Not even want to train hamstrings because of deep soreness. YET Amazing sets were done

    1/ 1x8 slow and tight reps> quality!

    2/ 1x9

    3/ 1x10.. also need perfect form with gym so busy

    95kg: 1x6 hoped for more

    Seated Leg curls

    53x20 75x20 96x20

    110kg: 1x10 easy.. thought be too sore

    117kg x 5 too sore

    110kg 1x7


    Standing Leg curls: 30kgx15 easy

    35kg: 4 working sets.. Only ever done 3

    1/ 1x14 1x15

    2/ 1x14 1x16Left

    3/ 1x15 1x16

    3/ 1x14 1x17left

    Hack Calves: 40kgx30 60kgx20 80kgx17 100kgx17

    110kg:

    1/ 1x12 struggle
    2/ 1x10
    3/ 1x16 smooth

    120kg: 240kg : 6 plates

    1x10 maybe 12..

    Treadmill.. Killing me.. time dragging.. Get to 40 then push to 45 with cool down to 50 minutes 251 calories 4.24km

    running on fumes.. finish 6.36.

    Had 150 g rice and sweet potato.. Needed to recover from 3 low carb days. Go low again next 3 days
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Thursday: Shoulders Goodlife

    Walk Chay court: Heavy showers= storm water flowed through stream. Then stopped by time I got back.
    51 minutes 3.2km

    Aim was for 2-3pm workout
    became
    2.50- 4.15!! 30 minutes Treadmill+ 15 mins to walk to gym.

    Standing Military Press

    Bar x 50
    10kgx50

    12.5kg x 20

    15kgx15
    2/ 1x15
    3/ 17.5kg 1x15 easy as it should be.
    4/ 20kg 1x10
    5/ 1x12 at limit

    Shrugs: 40kg 1x25

    2/ 45kg 1x16
    3/ 1x20
    4/ 1x21
    5/ 1x25

    Rear delts: 25kg
    1x20
    1x15
    1x14

    Rear delts on Pec was weird
    59kg
    1x15
    1x16
    1x16

    Front cable raise
    14.7kg
    1x15
    1x19
    1x19
    1x18

    20 working sets.. very nice.. Made food work for me.
    Last edited by NeCrOmAnCeR; 03-02-2019 at 05:27 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday: Chest

    Venmans walk: Bitten too pieces. Made for awful walk
    Heavy showers between this walk

    Bench x 150/20/185/200 had to pause.. and then would not move. Pump solid

    Hammer Bench: First did lots of posing by front window and look absolutely ridiculous. Huge changes made

    40kg x 45
    60kg x 15
    70kg x 12
    2 1x12 no pain anywhere

    3/ 72.5kg 1x11 failed

    4/ 75kg: 1x8 too far back

    5/ 1x8 fail.. Was hoping this would be more reps and do a 6th set heavier.

    High Incline Smith..

    Making sure bar comes down low.. Meant weight severely reduced.

    20kg prep

    40kg x 12
    45kg x 12

    47.5kg
    1x9
    3/ 1x8
    4/ 1x9
    5/ 1x10 then drop to 40kg 1x5 nice slow full reps.

    4.06pm
    24kg Incline:

    1/ 1x20
    2/ 1x15
    3/ 1x18


    Flat Flyes
    1x20
    1x20 No pain anywhere.

    Chest Press
    103x15
    110x12
    117x10
    124x15
    131x12 now heavy

    138x10....

    2.50pm leave home.. Now 4.45.....1 hour cardio.. Leave 5.50pm. running on fumes. Did have rice before workout at 2pm..
    Lucky I did.. Never make it on fish and greens
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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