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  1. #61
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    Saturday: RPM and Calves

    RPM class.. went quick.. Moderate soaked.. As rain heavy overnight and on way to gym.

    3 rounds it felt like and done.

    No chest soreness today

    Calves on Leg Press

    3x25
    4x20
    5x15
    6x15
    +10kg x 11
    2/ 1x15
    3/ 1x15
    4/ 1x15

    7 plates: 1x12

    6/ 1x15...Calves were agony during posing with Logan and in afternoon at Coomera


    No pinweight today.

    Talk too much

    Hanging Leg raises

    3 sets of 15 were tough to get to 15th rep. each. time

    Went to posing room and had a quick look 10.10pm Leave.... Have to get Ashmore 12.30. and was flat out getting food in and
    cooking 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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  2. #62
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    Saturday: Coomera: Raining. 2 hours> 8 days till show

    12.30pm Logan. Was 12.40pm.. Watch Brock pose and my session was rushed.. No Calipers.

    Look absolutely insane!! Hard work transformed me this week. Logan very very impressed striations over Triceps and forearms
    Hamstrings hang more defined. Back coming in.. Shoulders off the charts.. Chest the same

    Keep doing same low carb work all week he says




    2pm finish with Logan..

    Genesis Nerang… Had two boxes of Oatein cookies for me. $50 and I had no money.. plus new NEXUS> want so bad.

    then drive straight to Coomera

    3pm:

    Nice chat with Jon Davie helped this workout.

    Underhand Pulldowns:
    66x12
    73x12
    79x12
    86x12

    93kg x 8

    100kg x 8. just miss full pull to bottom rep..
    80% good

    T bar rows

    60kg x 17

    80kg x 10

    90kg x 8
    92.5kg x 8
    95kg x 8
    97.5kg x 7 lost 8th rep.. see stars after.

    Hi rows: 120kg
    smooth
    1x15
    1x15
    1x15

    Bent Over rows: 20kg x20
    25kg
    1x12
    1x12
    1x12

    Dumbell Incline rows
    25kg
    1x15
    1x16
    1x17

    Low rows
    120kg
    1x15
    1x15
    1x15

    Underhand Laterals
    110kgx12

    117x10
    117x10

    124x10

    131x8
    138x8 strong!

    45kg Straight Arm Pulldowns
    1x12
    1x12
    1x8.. fatigued

    3.15-5.10pm 33-36 sets/ 28 hard working sets.

    Posing looking amazing!! But have nothing in me to pose for very long. And need to get cardio done

    5.40pm: Raining moderate.. Wanted to walk to shops and around.. Rain got so heavy had to turn back

    did one loop around main building.. 8 minutes.. Then come back and walk around 75% of building. Then pace up and back till time.

    No energy at all.. Could barley function 41 minutes: 3km.. excellent pace
    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. #63
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    Sunday Legs: Volume. Last workout before IFBB show

    30 minutes treadmill STOP then 20 minutes Treadmill+ 20 minutes walking shops and gym= 70 minutes cardio. Unfasted.

    Arnolds Ohio on Livestream.. Watch at home. Had to eat eggs before leaving. So could pose my ass off

    Posing 40 minutes. Looking amazing!!


    Meal 2: 2.30-3.30pm. Lots of carbs

    Aim to leave 4pm End up 4.50pm.... Aldi for fish and asparagus.. Awesome conversation with Jade outside.

    Gym 5.45pm then talk Steven... 6.20pm by third set.. 7.03pm end of Squat Press. 7.10-7.25 Leg extensions

    1 hour on Treadmill till 8.30pm== 3.5 hours gym


    86.6kg

    Leg X: 33x100 54x20 75x20 96x12 etc


    Hack Squats

    20kg x 30

    40kg x 20-25

    60kg/side 1x15

    2/ 1x18

    3/ 65kg 1x12

    4/ 1x13 deeper reps

    5/ 70kg 1x8 strong and loved it!

    6/ 75kg 1x7 could do more but taking too much time.

    Squat Press: 7 plates: 1x13

    8 plates: 1x10

    3/ 9 Plates 1x8 heavy WTF

    4/ 1x7 felt 90% failure light headed. Reduce to 8 plates

    5/ 8Pl 1x12 so much nicer.. Still light headed.

    6? No too late at 7pm and takes forever to unload.

    [b] Ab cramp was brutal on Leg extensions.. Not take magnesium before.

    Leg X

    110x15
    117x15
    124x12

    131x10 solid

    138x10 strong reps drop set 103x10... loved this.

    Wobbly on Treadmill.. Not as bad as last week though. > Soreness lasted till Thursday!!
    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. #64
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    Monday: Shoulders: 3 cardio sessions

    Hammer plate loaded press
    20kgx50
    40kgx20

    50kg/side
    1x15
    1x15
    1x15 all felt heavy and put any more on would risk injury.
    still feel pinch in left

    Shrugs on Smith: 30kgx20
    35kg x 19
    40kg:
    1/ 1x14
    2/ 1x14
    3/ 1x14
    4/ 1x15
    5/ 1x16 drop 30kgx15

    Downstairs shoulder press

    53kg x 20
    60kg x 12
    3/ 1x15
    4/ 1x15
    5/ 1x15 to failure.. not want to push it this week.. Just nice strong sets.

    Side Laterals: 31.5kg.. 4 sets of 15 to fail everytime

    Rear delts: 53kgx15

    61kg: 4 sets of 15

    Front raise cable: 4 sets of 20 at 15kg.. fail everytime.. Awesome.. Quick pose in daylight corner with shirt off

    47 minutes on Treadmill

    3.00 to 4.45pm... Got best news: BERT money approved to send me.. Had no money at all.. SAVED

    Cardio Session 3: Waist Trainer on : SHops for more veg and Asparagus. 36 minutes: 2.5km
    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. #65
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    Tuesday: Arms

    Walk to Chemist for Fluid away: Very very hot: Plus shops: 42.45 3.7km

    3pm start

    Underhand pulldowns: 28.5 x 30

    38.5x15-20

    Full stack: 45.5kg
    1/ 1x10
    2/ 1x12
    3/ 1x12

    Standing dumbbell curls

    18kg: 1x12.. strong and deliberately slow to squeeze reps.

    20kg

    1x10

    3/ 1x10 just 10/10 amazing quality

    Standing Overhead French press

    10kgx20
    15kgx15

    20kg:

    1/ 1x12 pumped hard

    2/ 1x16 inspired

    3/ 1x16

    Wide grip ez bar curls

    10kgx20
    15kgx15

    17.5kg/side

    1/ 1x9
    2/ 1x10 excruciating last 2 reps everytime
    3/ 1x10

    Rope pressdowns: 38.5kg
    1x15
    1x15
    1x12
    1x15

    Reverse curls: 20kg preset

    1x22
    1x20
    1x20

    Cable kickbacks
    15kg
    1x15
    1x12
    breAK
    1X15

    Cable one arm curls; 12.5kg.... 3 sets of

    Preacher downstairs

    [b] 39kg: SUper strong. NO PAIN:
    1x12
    1x12
    1x12 with drop to 32kg x10

    4.25pm finish


    Treadmill: 52 minutes: finish 5.15pm... Nice chat with Eliyan about NXT LVL on way out

    Cardio session 3: 33 minutes: 2.4km

    Session 4: ride to Chemist for Vitamin C: 13 minutes
    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. #66
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Wednesday: Hamstrings: 3 cardio sessions.. M&M visit..

    CANNOT SLEEP>. in between 4 bathroom visits last 2 nights. Wanted to get up at 5am.

    [b] Plateau walk to West Mt Cotton road side: Along the peak..Till go no more. 40 minutes. 2.8km

    Hot.. but not soaked. Met rad MTB riders.


    Go to Genesis Yatala for Nexus. and it has been foreclosed.. Fuming! As really wanted Sour worm today

    Go to M&M:: Liam gave me Aminos to get me through this week.. Absolutely delicious And $30 for Melatonin tablets. As ran out yesterday.

    Very happy... Then Steve was in awe of how Shredded my Abs were.

    2pm home and only eaten Eggs.. So loaded up on carbs for high carb day before workout then no carbs post workout.

    Prep Zuchinni and Sweet Potato. Even though I not need it. End up not leaving till 4pm.

    86.3kg

    Lying Leg curls: 39x20 46x20 53x20
    60x12
    67x12

    74x12

    81x8
    88kgx10
    2/ 1x10
    3/ 1x10 all strong... 95kg x 6.. expected a lot more... 4.50pm end of sets.. Rad chats with Courtney between sets

    Hack Calves 40kgx30 60x20 80x20

    100kg

    1/ 1x20

    2/ +10kg 1x18

    3/ 1x18

    4/ 100kg x20

    5/ 1x18

    Standing Leg curls.. 35kg no prep

    1/ 1x12 keep tight

    2/ 1x12 1x14

    3/ 1x15 1x16

    Glute Kickback machine
    70kg

    1x18

    1x20
    1x20 failing on each set

    Seated Leg curls taken twice.. Gave up waiting..

    50 minutes Treadmill..Absolutely soaked..

    Worst Stomach: When got home.. And hurt like hell to walk.. Still push self to do Shops cardio

    37 mins.. 2.8km

    too hot for waist trainer.. plus stomach very upset

    Hard work no carbs after training..
    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; Cardio only: Friday deplete workout/ ProTan/Logan/ Genesis.

    Thursday: Parkview ride: 49 minutes: 16km: Way too hot.. No carbs post workout yesterday= no brain today. Felt truly awful

    Plan was to go Goodlife 1-3pm for workout.. Spent 7 hours tearing rooms apart looking for birth certificate.. Never found it. But huge tidy up. Lots put in bin.
    Very stressful.. Not ideal in days before show.
    Never made workout.

    Friday

    Fasted workout: As no cardio on schedule. Looking ridiculous.. Huge vascularity all over.

    Courtney thought I looked amazing every day this week.. But today she was really in awe.. Hey I could not see it.

    Lots of people want to talk me and ask questions today.

    Shoulder press:

    10kg/side:: 3 sets of 25

    Barbell curls 5kg: 3 sets of 15

    Reverse curls: 20kg: 3 x 25

    Hammer Bench: 40kg
    1x50
    1x50
    1x50

    Preacher curls downstairs

    32kg

    3x20

    Shoulder Press machine: 53kg
    1x18
    1x18
    1x18

    Chest Press: 103kg
    1x20
    1x20
    1x20

    Lat Underhand Lateral rows
    103kg
    x20
    x20

    Hammer curls
    15kg
    12.5kg . Look unbelievable.

    Just over an hour done.

    Home get 2 meals in

    before leaving 12pm:
    On time
    12.45 Surfers for first coat of tan.

    1.30pm Ashmore. See Logan at 2pm... Tan looked absolutely awful.. red colour.. Not look good posing..

    Only did for diet advice as well.. Legs flat.


    Genesis: Get Nexus Red frog and Sour worm Aminos.. Wanted these for so long.. And 2 boxes of Salted Caramel Oatein cookies: for $50..
    Extremely happy
    Last edited by NeCrOmAnCeR; 03-13-2019 at 01:01 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 Weigh in. Sunday: SHow day. Arnold Qualifer 2019

    Saturday: Liams 12.30; So much fun: Practise Posing in shop and try out the new clothing range..

    Liam was a master of fine tuning posing.. Lots and lots of fun.

    1.45pm. Long cue to weigh in : 85.8kg

    Look ridiculous Posing with Logan in main posing room.. Upper body nailed condition.. Quads no where near as good as last Saturday..

    Glutes and Hams coming in.

    Next coat of Tan at 3pm..Mad house today

    Home.. Prep more food.. Pose out on Deck... Big chat with Kirsty.

    7.30-9.15pm.. Goodlife for Posing.. Was lots of fun. Even if dying of hunger. Push as hard as I could till needed to go home for last meal

    We put Salmon and Avocado as last meal.. Something to look forward too.

    Bed 10.30

    Up 4.30:

    Eat 5am.. Chicken and rice.

    Leave 5.30am

    Paddock 6.15am.. They GOT NOTHING IN Cabinet.. fuming!!

    Bam Bams the same.. Had to wait for Nutella Cruffin.. That was not that good late Sunday night.. Should not have bothered

    6.50am at Venue

    Tan on 7.30am

    Then shop in Markets: Get sourdough organic loaf.. 5 avocadoes for $5 and 2 of the biggest Jam donuts ever for $8

    Athletes meeting 9.15... Rest up with Brock

    On Stage 12.00-12.30

    Drink 2 Gatorades after. Bloated.

    Wait till they digested.. Photoshoot with Charles Lowthian

    Leave 2pm ish


    Shell Ashmore for coffee(fail) 2 Cinnamon donuts >>LUSH.... Nutrition Warehouse.. UNREAL huge store. In love

    Redcon1 MRE bar.. Blue Cobbler.. Absolute Heaven.. 2 bites and stopped.

    Stopped by Renault after Highway was awful .. Had to get off.. Lush Megane RS.. In Yellow. I need

    Miss Kays 4pm. for Poutine Burger only.. Was HEAVENLY... Logan said no Puff Daddy> salted caramel shake.. Dairy ruin prep if go Arnolds net week

    Cappucino at Shell on way home

    Looked 10/10 awful. should not be in public.. tan all mess on face.

    Did want to go food shopping.

    8pm; Ordered Thai soft shell crab and coconut rice.. Absolute heaven!!
    And
    2 cheeseburgers/ fries/drink..

    10.30pm Stomach very upset

    3.30am.. Up for half hour with pains

    6.30am.. Had to get up and stay up.. Such was the discomfort... Eat clean. Body loves you. Works efficiently.. Introduce processed food..

    Will hit you with lots of pain
    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: 2 sessions: Fasted Back workout

    After so much upset stomach pain.. Wanted to fast for a long time to clear out the calories.

    Very angry all day about pathetic Judging.. 13 guys paid to get Judged. Not brought out in 2 lines.. With No comparisons done between the 2 lines
    First and second place had no upper body compared to me.. Awful choices.. Ruined my chance of going to Melbourne
    Completely fked Pro League rush through.. Courtney got lots of comparisons.. Brock got lots of comparisons..We got none.


    Workout 10.00-11.45am.... Even though up early.. Chores seemed never ending.

    Courtney here to talk too.Was super rad.. She thought I looked amazing ... However she got 3rd out of 50 girls.

    Bent over Rows: 20kg:
    1x20
    1x20
    1x21
    1x17

    Wide Grip Chins: 1x21 slow and amazing!! then 1x12 got nothing..... Not been able to do these for a year due to Shoulder pain.

    High rows 120kg
    3
    sets of 15+ nice slow reps.

    Underhand Laterals.. Have missed these.
    120kgx20
    140kg
    1x15
    1x15
    1x15

    Seated rows: 97kg
    3 sets of 15 slow reps.

    Close grip:
    66kgx20
    77kgx19

    87kg
    1x12 WOW super strong 1x12

    Incline Dumbbell rows: 22.5kg
    1x20
    1x17
    1x17

    Arm curls/ Hammer curls

    Shrugs on Machine plate loaded.
    40kg
    1x25
    1x25
    1x25

    27 sets... Was hot but okay.

    Home and eat eggs.

    Then drive to see Liam. Steve and nice to see Jo for first time in a lot of months.

    Give sample of Oatein cookies.. They still not keen... And Nexus aminos.. Give Liam to try. And order in me.

    On to Woolworths Cornubia.. Can finally buy nice things

    Coles and Aldi.. BIG W for Gas... Home 2.30pm... Dying of hunger.. Have Salmon meal this late.

    Then finish off Soft shell crab and Coconut rice at 5pm.
    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: Session 2

    8.30-10.30pm... tAN weird colour.. but okay.. Face is patch asf. and in all pores.

    WAY too much talking. Not really do any work till 9.30. talk to Steven and Mitch and Sharnae.. show them photos

    GOT STAGE PHOTOS DURING WORKOUT AND THEY ARE SERIOUSLY GOOD.

    Shoulder Press machine
    53kgx20
    60kg x 15
    67kg x 15
    67kg x 15
    67kg x 15

    5/ +2.5kg 1xun

    6/ +5kg: 1x12

    74kg: HUGE PR!~! 1x10 AMAZING>>. never even got close to this before!


    Rear delts
    61x20
    68x15

    75kg x10-12 reps. PR!~!

    82kg x8..Never ever touched this weight before.



    30 minutes on Treadmill
    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. STRONGEST IN 16 MONTHS??

    Donut King: 5pm for my favourite Strawberry Éclair.. Post comp heaven in my mouth
    then
    came across screenshot of Miss Kays Shake:

    Salted Caramel Shake= absolute heaven

    6pm gym: Extremely hot.

    Lying leg curls: felt stiff.
    53x20
    46x15
    39x10
    60x20
    67x20

    Break

    74kgx15
    81kgx12

    88kg: 1x8 2/ 1x10 3/1x10

    95kg: Full stack
    1x10
    1x10
    1x10 Beautiful clean strong reps. Just Amazing!!!

    +2.5kg 1x10 easy

    +5kg 1x9 and hold 9th rep With all the talking I was on here for 1 hour..Hahaha


    Hack Calves:

    40kg: x30 pause 1x20 feel tight.

    60kg: 1x21

    80kgx22 full stretch

    100kg x 21

    110kg: 7.10pm: 5 working sets:

    1x19
    1x17
    1x19
    1x20
    1x18....7.30pm


    90 minutes.. 2 exercises.. Not eaten since last big meal was 1.30pm... Decided enough is enough. Not doing cardio in thick hot air
    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;; Strong some exercises.. Huge pump

    87.7kg
    Barbell curls: barx50 5kgx20 7.5kgx15

    10kg x 12

    12.5kg: 1x10 2/ 1x10.. very heavy.. strict reps

    Close grip smith: 30kgx50 40kgx20..
    50kg
    1x10
    1x10.. felt limit.. which is odd

    Incline dumbbell curls: 16kg
    1x15
    1x15
    1x15

    56kg Sandow pressdowns
    1x12
    1x12
    1x15

    Awesome long conversation with Paul.. Went through all my photo's.. He says every bodypart is good. Very calf dominant. Need to smile more and open up on side chest shot.
    Next time he will help me pose and smile at the same time.. Nice that he took time out to talk and critique


    Preacher curls downstairs


    39kg+5kg...
    1x20 1x18L Wow PR by a mile sets

    2/ 1x18 each
    3/1x12
    Drop
    32kg 1x10


    Reverse curls: 30kg preset too heavy

    20kg
    1/ 1x25-30
    2/ 1x25+
    3/ 1x25+

    Hammer curls 16kg( so light)
    1x10
    1x8 not really count reps

    Tricep Kickbacks on cable 15kg
    1x15
    1x12
    12.5kg x 15

    Enormous arms during cardio

    50 minutes treadmill
    Last edited by NeCrOmAnCeR; 03-13-2019 at 10:38 PM.
    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: nothing impressive.

    Wednesday: Tan was horrid all day. Scrubbed off in half hour 9.30pm.. Got 90% off..Suprised. Had bath Thursday night also. But could have got away with not.
    Ready for Melbourne and new tan applied.. Only no one lend me money after **** judging.. Or rather no judging happened. If placed, would have been able to go.
    Hindsight
    Book flights and accommodation in November when times are good. Missing this weekend is killing me... Royals Stacks and Formula 1.. Hot jam donuts at the race
    Oh
    and Walkers donuts.


    Thursday: Venmans walk after super high carb day. Fasted till 1pm.. Hot but not soaked.. Aeroguard and Sunscreen on.. Fast walk
    44.30min 13km

    Friday: Chay court walk after heavy rain overnight. 47 minutes; 3.2km

    7.50pm

    Bench x 100 + not count

    Flat Smith Bench: 20kg: 1x30/20/20
    40kg x 20
    45kg x 12

    50kg/side: Concentrate on lowering bar to chest over increasing weight.

    5 working sets
    1/ 1x10
    2/ 1x9
    3/ 1x10
    4/ 1x10
    5/ 1x11

    8.16pm

    Low Incline Smith: 20kg ease in
    40kg
    45kg x 10

    50kg
    1/ 1x8 fail
    2/ 1x8 fail at the top of 8th rep
    3/ 1x8..weird/ not good reps.

    Pullovers: 22kg x 50

    40kg
    1/ 1x25
    2/ 1x20 pump is nice
    3/ 1x20 fail this time

    8.45pm

    Chest Press
    103x120
    110x12
    117kgx8 ouch.. was heavy

    Pec Dec
    103kg
    1x16
    1x16
    1x16

    18 working sets

    30 minutes Treadmill... no fan.. Hot day. huge storms and rain.. Cooled down to 21 degree's with 100% humidity.
    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... Killer class and PR on 50kg calf raises. 16th March

    Best Bike class. Jane was on fire with non stop humour.. And worked us hard.. soaked.
    9/10

    Standing Calf raise
    50kg dumbbells

    1/ 1x25 and hold perfect reps..PR? !~!

    2/ 1x20

    3/ 1x18

    4/ 1x20


    Pinweight Calves: 130x20

    180x20
    190x18

    200kg:Full stack

    1x20
    1x20
    1x18

    Calves look ridiculous.. Big and thick veins running everywhere... Perfect colour after 2 coats of tan on

    4 sets of Hanging leg raises

    19 reps max each

    Then way past 10am Already streaming Arnolds Mens Juniors and Masters during workout.

    Grab shopping from Woolworths..and….FINALLY.... 6 hot fresh cinnamon donuts from Donut King.. Walked past whole prep every weekend since October
    wanting to be able to buy here ]
    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 Local.. first time in forever. Always have to go Ashmore.

    First time this year training at Daisy Hill on Saturday.. Also been a long time since not have to go Ashmore. Which I love doing.

    Not want to train here.. But cannot watch Arnolds and make it to Coomera.

    5.10-7.30pm

    89.5kg

    Arnolds already started at gym.. Pro show Judging. end up watching whole show during training.. till battery 38%

    Close grip pulldowns. Underhand
    77kgx20
    87kgx12

    97kg? PR sets 3 sets of 8 hard reps. Fail at 8 every set.

    Plate loaded Hammer rows
    60kgx20
    80kg:
    3 sets of 8-10 hard

    Underhand Laterals: 140kg. no prep

    3 sets of 15

    Dumbbell Rows: 50kg

    3 sets of 8 hard to failure.

    Straight Arm Pulldowns: 100kg downstairs. Very very heavy

    3 sets of 8 to failure.

    2 arm pulldowns/ single handle near rowers
    lots of prep sets

    120kgx15
    130kg x 10
    140kg/ PR? 1x5 feet barely on ground

    20 working sets
    Last edited by NeCrOmAnCeR; 03-17-2019 at 11:10 PM.
    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 Squats: Loved it!

    Drove over to Venmans: Poured down heavy rain> Get back to car and drive out.. Only place it seems to be raining:

    35 minutes: 2.0[/b

    Was going to stop Parkview and pick rubbish up. But Arnold streaming already started. Missed 70kg/80kg and 90kg classes

    3G area here is useless. Race home to watch. Till 12.30pm.. Then Formula 1 on 3pm to 5pm.

    7pm

    Leg X warm ups 33x100 singles.. 54x20 75x20

    Squats: Not done in 4 week? After prep was 2 weeks of Hack Squats followed by not train on Show day last Sunday.

    Bar x 25 20kgx20 30kgx20 40kgx15 45kgx12

    50kg x 8-10[ b] not one knee issue or lower back issue today: ie: back pump from weight gain of 5kg-6kg in one week


    52.5kg: 1x8 solid no belt

    55kg x 8 no belt <

    57.5kg x 8 Belt on

    60kg: Feel Strong 1x6 nice reps.. Not hunched over.. 6th was an extra rep to push past failure. Very happy

    35 mins to get Squats done though


    Leg X
    7.55pm..talking to Prue and Jason.. Jason gave me video of my routine

    Had to start again warm ups.. 110kg felt too heavy

    75kg x 20
    96kg x 20
    103kg x 12
    110kg x 12

    117kgx10
    124kgx12
    Long break
    131kgx9
    138kgx9
    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: early 2.30pm

    Parkview ride: 49 minutes 13km

    Egg white and one egg

    French toast:: And no other meals before training.

    90.0kg on one meal

    Fuel 1.30pm: Drop bottles and cans off $10.40

    Nutrition Warehouse: No MRE in stock:

    Downstairs:
    53kgx20-25
    60kg x 12
    +2.5kg: 1x10
    +5kg: 1x9 felt extreme

    74kg: 1x8 Huge lift... Max out at 8 reps. Did 10 reps last week.

    Smith: 30kg x 15 35kg x 12
    40kgx12
    2/ 1x12 deep reps

    3/ 45kg 1x10 quality and smooth.
    4/ 47.5kg 1x7 hard reps

    Trap Machine Shrugs

    40kgx25
    45kgx20
    50kg x 15
    55kg x 8 max
    drop
    40kg x 15




    Front raise: 15kg: 3 sets of 12 to failure every time.>> yet 20 reps on sets 1 week before show.

    side Laterals 31.5kg
    1x15
    1x20
    1x20

    Rear delts 47kg prep
    61x12
    68x8
    68x15

    75kg x 11 failure on11th

    82kg x 8

    3.42pm finish.

    Eat rice and chicken in car and drive to IGA Rochedale… Heaven!!

    This store has Lenny and Larry cookies. Core superfoods. Biggest cake range.. Huge Gluten Free range.. Products never see anywhere else.
    Just want to spend $100+ right now.

    Coles on way home to get back on diet. Pork mince.. No fat when cook with 5 star lean mince.. Sweet and sour sauce is heaven!

    Actually wanted a Cronut from Sweet Nation. But gone home early.
    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: 91.7kg: Preacher PR 46kg.. WOW

    Venmans loop feat LARGE Goanna. Never seen one here before.. He crawled into a Tree hollow.. Stream still running perfectly. Extremely hot towards the end. 46 mins.. 3.2km. Legs sore.. Pace not 100%.. But okay.

    Egg whites 11.20pm followed by Pancakes with Blueberry compote.. Only 2.. very full.

    2.30pm: Salmon and Avocado/Vegetables. Coffee and creams. Very full

    4pm gym, 5pm walk out.. Wanted another 10-15 minutes.. Wanted to go Sweet Nation for Cronut. Shut again! 2 days in a row!

    Barbell curls: Barx50 5kgx20 7.5kgx15

    10kg: 1x12
    2/ 1x15.. timer came on. Cut off music and my reps.
    Very heavy

    Underhand Triceps: 24.5kg/20/ 28.5>30 reps.

    42.5kg
    1x12
    1x12
    1x12 wrong bar made it hard on the wrists.

    Standing Dumbbell curls: 20kg.. beautiful strict reps. Very happy with these. Unsure if 22kg possible

    1/ 1x12 so smooth

    2/ 1x10

    3/ 1x11 push


    Hammer Tricep pressdown:

    60kg: 1x20 easy

    70kg/140kg:

    1/ 1x10 hard

    2/ 1x10 slow reps.

    3/ 1x12 give all for extra 2

    [b] Preacher Downstairs curls: HUGE PR

    46kg: up a whole weight.. finally!!!

    1/ 1x12 each

    2/ 1x12 1x10 L.... still right is perfect and left kinda struggles.

    3/ 1x13 r 1x12L

    Went upstairs to do tricep kickbacks and every cable in use. Give up..

    Soaked

    Food shopping.. Home 5.40...

    Carolyn and Alan over for Cheese and crackers> Another food bucket list item ticked off.. Lots of different cheeses

    7.30pm eat Chicken and Sweet Potato

    9.30pm. Finish off Pancakes.With Blueberry... Oh and Blueberry Muffin so light melt in your mouth.


    Having big issues sleeping.. So so tired though.. Wake up 3am and cannot go back to sleep.. driving me insane.. then when alarm goes off. very tired.
    But not want to sleep in..So remain forever tired.
    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

    No cardio today. Over it.. 6 days out of 7 is good enough.

    91.0kg

    Way too much talking.. ruined workout. Wanted to get Seated Leg curls and Stiff legs in.. Would have easily with no conversations

    Brutally hot too.

    Lying Leg curls: 39x20 46x20 53x10 60kgx10 67kgx10
    74kgx12
    81kgx110 strict slow reps.

    88kg: 1x10

    95kg full stack

    1/ 1x10 nose started bleeding for no reason. Also pass pure blood in toilet before leaving home.

    2/ 1x9

    3/ 1x9

    4/ +2.5kg: 1x6

    Standing Leg curls" 30kgx12

    35kg:
    1/ 1x14 1x16L

    2/ 1x16 1x20 :

    3/ 40kg: PR of sorts 1x11r 1x15left

    4/ 1x11 1x15


    Hack Calves: 40x30 60x20 80x20

    100kg x 15

    110kg: 220kg total

    1/ 1x13
    2/ 1x13
    3/ 1x12
    4/ 1x13

    5/ 100kg x 20

    6.45-8.15pm
    Last edited by NeCrOmAnCeR; 03-22-2019 at 11:45 PM.
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    Friday: Chest: 93.3kg heaviest yet 2 weeks later

    Thursday: Parkview ride:54 mins : 13.4km

    Friday: Chay Ravine. Not hot: 52 mins 3.4km


    Was going to gym 3pm.. but then never get meals in required.

    5.40pm start.

    Bench x 230 reps. PR? by 10 reps

    Hammer bench: 40kgx30 60kgx20

    70kg:

    1/ 1x10 very heavy
    2/ 1x10
    3/ 1x9 smooth and slow
    4/ 1x8 failing

    Flat dumbbell Press:
    22kg x 30
    30kg x 15
    36kg x 12

    40kg x 10 smooth

    42kg 1x12... left side needed blue ball today.. Could feel it was out.

    44kg:

    1x8

    1x9..9th was unstable

    1x6 losing it.

    Flat Flyes: 24kg
    1x20
    1x16
    1x16

    Incline Cable Flyes: 15kg

    1/ 1x12
    2/ 1x15
    3/ 1x15
    4/ 1x15 fail hard each time.

    Pec Dec
    103kg
    1x10
    1x12
    1x12

    Chest Press

    103x12
    110x10
    117x10
    117x12
    124x10

    Reverse curls with straight bar 25kg
    1x10
    1x10
    20kg x 15

    Ez bar works so much better. 1x20 approx.

    7pm finish. Absolutely soaked.. Overheating furnace in here.[b] No soreness next day but left hard feels weird.
    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

    Sit up front of Bike class.. Not very hard.
    91.3kg fasted empty.. No hunger at all either.

    Leg Press calves:

    6 plates: 1x15
    +10kg 1x14 hard

    7 plates:
    1x10
    1x9
    1x10

    Hanging leg raises:
    1/ 1x19
    2/ 1x19
    3/ 1x15
    4/ 1x15

    Pinweight Calves: 130x20

    170x15
    180x12-15

    190kgx12

    200kg: full stack:

    1x12
    1x12
    1x15
    1x15 Calves look amazing.. Full and with a cool split of definition.. Nice colour too after Minetan 2nd coat last night..
    1x12
    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 night: Coomera: BacK..extremely hot.. Wanted to train 3pm. Wait till cool> L

    8.34pm

    92.2kg

    Close grip.. Ouch no strength
    66kgx12
    73kgx12
    79kgx12
    86kg x 8 WTF Gay!

    Hi rows: 120kg
    1x14
    1x14
    1x14
    1x14 8.50pm

    Dumbbell rows: 50kg
    1/ 1x10 right is smooth.. Left has pain in back from last night.

    2/ 1x10 left good now

    3/ 1x15 R 1x12 left//

    Low rows: 120kg
    1x15
    1x15
    1x15 9.10pm

    Bent over rows: 20kg x 20
    25kg
    1x12
    1x12
    30kg
    1x8
    1x8.. Want to concentrate on getting a 3 plate Bent over row in this Offseason.. Never make it past 2 plates.
    Also
    5 plate Rack Dead is the goal


    Usually not enjoy Bent over rows.. But loved these after feeling warmed up.

    Underhand Laterals I never knew we had one at Daisy Hill. Mainly because we have the real deal> Plate loaded one is much better.

    110kg x 12
    117kg x 10
    117 x 10

    Straight Arm pulldowns: 39kg x 16

    45kg

    1x8
    1x8
    1x8? felt great. Fail hard.. Went In posing room between sets.. Arms look amazing.. Lots of cuts.. Quads have lots of cuts too.

    9.40pm 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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    Sunday Legs: extreme heat all day.. No cardio for this reason.

    No cardio.. Think I have done every Sunday since October.

    Wanted to do cardio.But it was brutally hot outside. Almost walk to gym for it.
    Instead
    Make Ginger biscuits
    then
    Make roasted zucchini. Pasta.. Oats...are heaven.
    and
    Ginger Cake After going Mt Cotton IGA(heaven) Getting more flour and Turkish Delight

    So hot.. 90% not want to go gym.. Worn out from being in Kitchen all day

    But I did get dressed and go. Despite the thick humid air.

    92.1kg.. Ate pasta and Oats.. No choice but to use these carbs for leg workout. Abs looked awesome at night.

    9.20pm Start..

    10.50pm finish sooo 90 minutes of hard training. No one to talk to or in my way.. Breeze through main door flyscreen area.. Still use 3 t'shirts.

    Leg x 33kgx50 real slow..singles.. not many
    54kgx20
    75kg x 20

    Hack Squats
    20kgx20
    40kg x 12
    60kgx10
    65kg x 10

    70kgx 8 nice n strong

    75kg x7 slow n perfect. Limit today

    90% to failure on 7th rep.

    Squat Press

    7 plates x10

    8 plates x10 fast rep

    9 plates per side

    1/ 1x8 heavy.. 10pm now

    2/ 1x7

    3/ 1x8 not to failure

    Leg X

    103x12.. rusty

    110kgx15..left knee grief

    117kg x 12

    124kg x 9 fine

    131kgx 10 bang on! loving these
    then
    talk too much and last set became very hard

    138 x 10 full stack

    [b Legs not very sore next day.. Much soreness last week[/b]
    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:Late: Packed: Extremely hot.. see through at end white t'shirt

    Looking so good and jacked in White ATP shirt.. Arms huge with post comp re-bound.. Always love this
    then
    go to gym and soaked through.. T'shirt so heavy at the end

    4.45-5.45pm.. very efficient workout.. Packed hardcore.. Could not get a Smith or cable to use.

    Parkview ride: Legs not very sore.. 47.5 mins 13.3km hot but not soaked at all

    Hammer SHoulder press:: Bar x 60
    40kg x 20
    50kg x 15
    2/ 1x15
    3/ 55kg x 10
    4/ 57.5kg x 8 smooth

    92.1kg...2 meals..No complex carbs. just fast acting sugar cereal before workout.

    DOwnstairs shoulder press
    53kg x 20
    2/ 60kg 10 felt heavy.. it was not

    67kg x 10 solid
    +2.5kg
    1x8
    +5kg
    1x8

    6/ 74kg x 7 fail. Attacked it and went up smooth. Where previous sets felt like crushing me.

    Pec dec rear delts
    61kg x 20
    68kgx15
    75kg x 12
    75kg x 12

    Shrugs on trap bar. Really wanted Smith machine
    40kg x25
    45kg x 17
    50kg x 13
    55kg x 10 limit

    50kg x 12 drop 40kg x 15

    Front raise: Pre set straight bars: In sunlight.. Looked ridiculous vascularity and size

    17.5kg x 20 to light

    20kg x 19 felt great

    3/ 1x20

    Rear delts: downstairs with real dumbbells
    20kg x 25
    22.5kg
    1x20
    1x20

    Side Laterals: 31.5kg
    1x17
    1x20
    1x20
    1x20
    + 10kg on dial
    1x20.... could not stop....

    29 sets in 1 hour
    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: Week 3 Y3T, 4 weeks since done this. Extreme heat

    Venmans walk 46.46ins..4.7km

    93.0kg.. no carbs.. Decide to go on 2 meals + cereal before.. Have Salmon meal as last at night. Instead of getting 2 meals in and training at
    7pm or later


    Pressdowns: 24.5x30 28x20 35x20 warm ups

    1/ 42kg: 1x12 1x12 1x12

    2/ 1x15 1x12 1x11 fail.

    3/ 1x12 1x12 1x6 drop 38.5kgx3 35kgx3=12 reps

    Overhead Extensions: 31.5kg prep

    1/ 35kg x 20 easy

    2/ 38.5kg x 18 fail hard on 18th

    3/ 1x18 at 35kg still brutal and failing

    so hot and dripping.. Not do 4 working sets like normally I do

    Dips
    1x20 prep

    left shoulder/back has pain in it. Doing these.. Started from Chest on Friday night.. And I not use blue ball to roll out. When I should.

    1x20
    1x20
    1x20.. bottom out.. but want for 25-30 reps

    Seated Incline dumbbell curls Tricep pump so full on.. had to wait it for it to go down

    Barbell x 60

    16kg:

    1/ 1x15 1x15 1x12.. left arm not working smoothly

    2/ 1x15 1x12 1x10

    3/ 1x15 1x12 1x10

    with

    Spyder curls: Only 6kg left in rack

    1x20
    1x19

    1x15 pause 1x8-23 reps


    Kickbacks: 15kg
    3 sets of 12

    Cable curls: 12.5kg
    3 sets of 12 to failure... So much pain from the pump

    Preacher curls: Not have the strength of last week.. Not even close.

    39kg:
    2 sets of 12.. left arm agony.. right arm did easy.

    Try 46kg.. no chance.. Last week.. 3 sets of 12 with it.

    32kg 3rd set: 1x12.. should be so easy I not feel it.


    Reverse curls:20kg preset 3 sets of 25

    Hammer curls: 16kg
    1x10
    1x8? Not write down.. Super pumped and soaked to the bone

    4.30 finish

    2 serves left of Muscle Milk Blueberries n Crème.. very sad.. Hope Redcon MRE blueberry/ Ghost Blueberry are just as good.

    Put real blueberries in too.. Drink Shake after gym: IGA protein bread $6 instead of $7.50 Go Vita.. principle of the matter.

    Home 5.15pm after bad traffic. Starving.. Soaked all through shorts.. THis time eat first. Then jump in Pool.
    Last edited by NeCrOmAnCeR; 03-28-2019 at 12:09 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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    Wednesday: Hamstrings: Weak

    Parkview walk in rain.. Always finding new things.. New stream.. New trees and figs.. retrieve rubbish out of water... Push for bit extra walk

    48mins 2.9km


    Rain all day. Very heavy in afternoon.. Nice n cool.. Want more meals in before gym.. Instead of rushing to get there on 2 meals in daylight.

    But! Then end up leaving it too late

    93.58kg heaviest yet

    Arms super jacked today. Left shoulder area/back. Has an issue.. feels weak and in pain.


    8.20pm start

    Lying leg curls: 39x30 46x20 53x12 60x12 67x12
    74kgx12

    81kg x 12

    foam roll out back and quads/hamstrings. found lots of pain in legs... Lower back killing me. Made for a weak workout tonight... Last

    2 weeks have been super strong...Annoyed to go backwards.Not even sure what caused back pain..Made for hard walk today.. That I wanted to stop
    where normally I can keep on going for 1 hour plus and loving it..


    88kg: 1/1x10 lower back not like

    2/ 1x10 hard

    3/ 1x8 losing it

    4/ 1x10

    5/ 1x10+_ felt so light this set. Thought weight was wrong.

    95kg: 1x5

    Hack Calves: 40kgx30
    60kgx20
    80kg x 20

    100kg:
    1x18
    1x18
    1x18
    1x18
    1x18... calves were extremely tight foam rolling before gym.. Locked up.. No wonder not improving strength.

    Seated Hamstring curls/ Started well. Then became hard.. pre-fatigued.

    54x20
    82x12

    96kgx12

    103kg x 10 felt heavy
    2/ 1x8
    3/ 1x8 very gay..
    4/ 1x9 not improving. Was going to do a 5th set.

    9.50pm
    Last edited by NeCrOmAnCeR; 03-28-2019 at 12:13 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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    Thursday/Friday cardio

    Lower back still agony

    2 flat tyres= no bike rides. But really needed too. As walk slow in pain.

    Thursday Venmans walk to see water filled Tingalpa creek. Alas no change
    Main stream flowing nicely.
    Extra 20 mins+ means pays for cereal calories
    107 minutes: 5.5km( runkeeper recorded it as less than a 45 mins

    Friday: 49 minutes: 3.48km Chay court:
    pain not so bad in back
    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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    Post Friday( useless workout) much pain in left side

    94.0kg!

    Humid as fk,despite 27 degree day.

    250 rep bench WoW! 20 rep PR haha

    Smith flat 20x40
    40x20

    50kg
    1x12
    1x15
    1x15
    1x15
    1x12 Talk so much to Ben and Rodney. Get no work done.

    Pullovers: 26x30 nice stretch

    46kg: 1x21
    talk more
    1x30!!

    Then had to leave for food shopping be urgent!
    Was only just getting into it too!
    But
    pain worse in left shoulder/arm :/
    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 Morning: Calves only

    NO Bike class.. Was going to do Stairclimber..

    Up 7.30. Eat 10am.. Workout 10.45am

    92.1kg

    Leg Press Calfs

    3 x20
    4 x 20
    5 x 20
    6 x 20

    7 plates: 6 working sets of> last week.. only 3 sets this heavy

    1/ 1x12
    2/ 1x12
    3/ 1x12
    4/ 1x12
    5/ 1x12 still cannot improve on longer rest.
    6/ 1x12

    Pinweight

    170x20
    180x15
    190x12

    200kg full stack

    1x10
    1x12
    1x13

    4 sets Hanging Leg raises of 15 reps.. max could do.

    Seated Calf 20kg/side 1x21 1x20
    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: Coomera : Back: Humid as hell 9.15-10.45pm 94.5kg

    Sore left shoulder. Upper back.. Had to roll out.. Lower back killing me all week too.. Roll out too.. FINE during workout

    Felt in agony all day.. Actually all week lower back in grief. And left side has been in grief since last Friday. And made worse by Arms on Tuesday



    2.6 litres> 21 minutes to get Coomera.. 2.4 litres on way home: 18 minutes

    Could not deal going Daisy Hill.. Humid as fk day. Aircon and fans on.. Soaked at 3pm. Had to change clothing to cool down. Go super late to Coomera.
    Just need the aircon

    then on last day of March: Sunday we get Autumn cool change.. And 23 degrees 28 percent humidity. Doors open and no fans. Finally the weeks of humid 33 degree days over.

    9.15pm start>>10.45pm finish.. Would have got out 10.30pm if not talked. As always love working out once here.. 60 minutes never enough time.

    94.5kg

    Close grip:
    66x12
    73x12
    79x12

    86kgx12 Felt much better than last week

    93kg x 7 brutal to full failure.Finally strong again

    Hi rows: 120kg

    3 sets of 15

    Low Rows
    120kg
    1x15
    1x15
    1x20!!

    Dumbbell rows; 50kg
    1x10

    1x12 pumped! Tune!

    1x15 new drive and energy Killed it!

    Bent Over rows: 20kgx16

    25kgx12

    30kg

    1x8
    1x8
    1x10 sweating: Overheating

    Underhand laterals

    110x12
    117x10
    124x10 heavy

    22.5kg dumbbell inclines
    1x15 not trying

    1x24 nice

    45kg Straight arm pulldowns

    1x8

    1x10
    1x12

    Still look magnificent in Posing room.. Quads huge with separation

    Arms and shoulders look amazing. Particulary Triceps are huge!

    Pizza to celebrate dedication of post show. Not had one yet. Reef/beef/bacon& hollandaise sauce. Was heaven.
    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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