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  1. #91
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    Monday: SHoulders: 4.20pm-5.30pm. Not packed

    NO sunday workout.. Lower back so sore. No money to fix and need to do Squats today. Will not be strong and cause more pain

    Ironic coolest day of the year and cannot train.. Made meals very low to compensate for not training.

    Also NO cardio on Saturday> never made it out door on Sunday.. despite amazing weather>> And none on Monday> 2 flat tyres and cannot afford patch kit


    94.7kg only one 1 eggs meal and Salmon and greens. Never got in cereal before workout or coffee..Could be 96kg at 7pm???

    Bar x 60

    Smith Seated: 20kgx40 30kgx15 40kg x15

    42.5kgx10-12

    45kg x10 smooth

    47.5kg x 8 still strong

    50kg: 1x8 not done this weight since re-started doing these.

    2/ 1x7 fail hard

    Smith Shrugs: 30gkg x 20
    35kg x 17

    40kg; 1x14 1x14 1x15 drop 30kg x 15

    SHoulder pinweight 53x15
    60x10-12
    67x10
    =2.5kg 1x8
    +5kg 1x8
    rest
    74kg 1x8 after long rest too..Since same as last 2 weeks.

    Rear delts
    54x15 tried to start heavy and it not work
    61x12
    68x12

    75x8
    75x10 extreme sets

    Side Laterals:
    1x16
    1x18
    1x18
    1x20

    Rear delts dumbbells 22.5kg
    1x22
    1x20

    Front raise
    20kg pre set

    1x20
    1x20
    1x20 left shoulder has weird pain for first time today in it. roll knots in neck all Sunday night and tonight. No pain after.

    27 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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  2. #92
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    Tuesday: Arms. Heaviest yet: 94.7kg

    Venmans walk fast: No streams flowing. However rained heavy all afternoon and night. Then on Wednesday too.. So should be flowing again

    46.25 3.4km

    7.50pm start.. Get all the meals in. Then forgot pre coffee and cereal. So full from 6pm. Carmelised banana on crepe's.

    Bar x 30
    5kg x 15 7.5kg x 15

    10kg/side
    1x12
    1x12
    1x12 super strict sets.. Left side still in a lot of pain.

    Overhead French Press
    10kgx20
    15kgx12

    20kg:
    1x15
    1x15
    1x20 more like it... Very hot and bored with current music

    Standing Dumbbell curl 20kg 1x11
    then
    Seated 18kg
    1x6 both arms followed by 6 reps singles each arm

    3/ same. 1x24=12

    Eugene Pressdowns 56kg
    1/ 1x12
    2/ 1x12
    3/ 1x12

    Reverse 20kg
    1x25
    1x25
    1x25

    Preacher: 39kg
    1x15 1x12Left pain

    1x15 1x13

    1x15 1x10 lots of pain.. drop 32kgx 5 for 15 total reps.

    Overhead rope extensions: Jay Cutler part of workout.. Squeeze long head of tricep. Really really like these.

    28x20
    2/ 1x21

    31.5kg x 21

    35kg x 15 now finding the limit.

    9.25pm

    one arm curls.. 12.5kg
    1x15
    1x15
    pause
    1x17 fail hard.

    Arms enormous.
    Last edited by NeCrOmAnCeR; 04-03-2019 at 09:04 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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  3. #93
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    Wednesday: Hamstrings 92.6kg

    Chay ravine walk: After lots of rain. Main stream finally running.. Though talk to Mark the whole time so not a chore. Was going to make it a short one. Instead do full distance. 46.2 mins.. 3.5km

    Shop first for Whipped cream wit $10 voucher for defective can bought= on special. Got to buy all 3 flavours+ half price Coco pops.
    Bunning for patch kit.. So can ride my bikes again
    and
    Renault to look at Megane RS in Yellow.. Love! And stop in Hyundai to look at I30 N.

    Instead of 7pm-8.30pm

    7.50pm to 9.15pm.....Oh and then 1/2 price Cheeseburger and 1/2 price bacon and Egg Mc Muff...definitely not worth $4.80.. $2 is good.

    Lying Leg curls
    Usual lots of prep sets
    74x12
    81x10

    88kg
    1x/ 1x10 strong
    2/ 1x12
    3/ 1x11
    4/ 1x12
    5/ 1x11

    6/ 95kg 1x7 felt good.. but been on here for half hour

    Hack Calves
    40kg x 20 60x20 80x20

    100kg.. thought about adding 10kg for 220kg
    1x20
    1x20
    1x18
    1x18
    1x18

    Seated Calves: 20kg
    1x20
    1x25
    1x22
    1x25
    1x25
    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. #94
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    Friday: Chest: 5.30-7.30.. Super shattered afterwards and sore on Saturday

    Bike ride Parkview: On old bike.. Not done since Winter last year? Amazing. Soft seat is heaven. Grips are heaven.. Range of gears is awesome. Both brakes working strong is fantastic. 46mins 3.3km

    5.30 start

    93.6kg

    Nice chat with Michaela at the start. And at the end of workout.

    Hammer Bench: 40kgx30 60kgx12

    70kg/side
    1/ 1x10
    2/ 1x10
    3/ 1x10
    4/ 1x12
    72.5kg x 8 fail hard

    6.05 pm to get these done.. way too long.

    High Incline Smith: 40kgx12
    42.5kg x 11

    45kg x 10 reps

    47.5kg x 8

    50kg x 7 not quite full 8th rep.

    45kg x 8 back off set. All reps deep to chest.

    6.30pm

    Chest Press

    103x15
    110x12
    117x12
    117x12
    124x10

    131x8 extreme. but like these reps.
    138x6: Nice strong reps.

    Pec Dec
    103x20
    103x20

    110x15
    110x15
    110x20

    117x16
    117x12 usually left side is in pain.. Today.. SUPER STRONG.. yet last week was in pain on left side.

    7.15pm finish. 25 working sets.

    Agony for rest of the night.. Struggle to eat when get home and go out again to food shop..

    Just destroyed after too.. Crawl into bed. Not too hot either at gym.


    Bench: 230 reps
    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. #95
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    Saturday: RPM and Calves

    Awesome RPm class.. Good tracks and workout.. Full class.

    50kg dumbbell Calf raises. Not want to do these.. But have too.. Killed my hands. strong reps and not one wrong rep.

    1/ 1x19

    2/ 1x18

    3/ 1x18

    4/ 1x17

    5/ 1x16


    Pinweight

    130x25
    170x22
    180x20
    190x18

    200kg full stack
    1x15
    1x16
    1x16

    Hanging leg raises
    1x20
    1x18
    1x18
    1x15
    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. #96
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    Saturday: Coomera:

    93.7kg

    8.20pm

    Underhand Pulldowns

    66x12
    73x12
    79x12
    86x12

    96kg x 9 beat 7 reps last week.

    Hi rows: 120kg
    1x13
    1x15
    1x15

    8.41

    Dumbbell rows

    50kg

    1/ 1x9
    2/ 1x12
    3/ 1x15 smooth quality reps.

    52.5kg 1x8 grip comfortable.. nice reps.

    5/ 55kg x 6 heavy




    Bent over rows

    20kg x18
    25kg x 12

    30kg x 8
    30kg x 9
    32.5kg x 5 got nothing

    Low rows 120kg
    1x11
    1x17
    1x18

    underhand laterals
    110x20
    117x12
    117x15
    124x10 brutal< ha use to be easy!

    Straight arm pulldowns
    45kg
    1x12
    1x12
    1x12 solid sets; amazing reps

    26
    workong sets

    9.45pm finish.. 10 mins of posing

    Legs still have cuts and
    are huge
    4 weeks post show
    Still got serratus/obliques and chest striations
    took photos on sunday to prove it
    Last edited by NeCrOmAnCeR; 04-07-2019 at 07:39 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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  7. #97
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    Monday: Shoulders: No cardio:: Missed Sunday Legs.

    Sunday: Never made it to Leg workout... Back not sore. Just slack not going.. Not even that hot.

    35 mins Treadmill+15 min walking.. ALso 4 weeks post show posing for 20 minutes.. Legs have cuts in them.. Back and abs lost detail. But still looking lean but really full.

    Loving the posing. Could not stop. Thought entered my head maybe should do October shows.. 20th is Nationals in Melbourne.

    28 weeks till then.. Should be a week before for Brisbane show. So could say 7 weeks till 20 weeks+4 weeks to 16 weeks

    = 11 weeks offseason: 16 weeks of prep.



    Monday: Plan was to do Shoulders fasted then Legs at 2pm.... Or eat 6am train 8am Legs then sHoulders in afternoon.

    Got too hungry.. and plan failed.


    3pm Shoulders: No fasted cardio this morning.

    93.7kg

    Standing Military Press: Bar x 60
    10kg x 20
    15kg x 15

    20kg/side

    1/ 1x10
    2/ 1x12
    3/ 1x15 smooth and easy after first sets felt heavy

    4/ 22.5kg: 1x9 still strong.. With belt on to protect lower back.. Could do more sets

    Pinweight shoulder Press downstairs

    53x15
    60x15
    67x10
    +2.5kg 1x10 heavy as always
    +5kg 1x10

    74kg: 1x10 all out.. Still 10th reps in 100% failure.

    Trap machine
    40kg x 22
    2/ 1x25
    45kg: 1x19
    4/ 1x22
    50kg: 1x15 real nice.. Usually struggle
    6/ 1x15

    55kg: 1x12
    8/ 1x12

    Rear delts with dumbbells Watson
    22.5kg
    1x25
    1x25
    1x25

    side laterals 31.5kg
    1x20
    1x21
    1x20

    20kg Pre set front raise
    1x15
    1x16
    1x20

    18 working sets: + 8 sets of Traps.=26

    Finish 4.30

    but leave 4.45 after talking to Paul. No pain in left shoulder whole workout... Some grief on Tuesday though.
    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. #98
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    Tuesday: Arms: 95.0kg! Finally made heaviest post show weight.

    Parkview ride: 50 minutes: 13.2km

    95.0kg at gym. On only 2 meals+ cereal before gym.. No Oats or rice meal.

    4.10pm

    Underhand Pressdowns: 24x30 28x20
    38.5x20

    42kgx15
    45.5 full stack x 12

    3/ 1x12 strong and focussed.. No messing around today. Timer on. Music. GO!

    Had to train biceps downstairs

    Barbell x 40.... 12.5kgx10

    17.5kg;.. Unsure of Watson 20kg and left side has pain. Yet was no pain yesterday

    1/ 1x11 strict.. dripping sweat

    2/ 1x12 nice

    3/ 1x13 real tight reps.

    Hammer Triceps machine
    60x16
    65kg x 15

    70kg x 12
    4/ 1x12

    4.48pm

    Ez Bar curls: 10kgx20 15kg x 12

    17.5kg

    1/ 1x9
    2/ 1x9
    3/ 1x10 hold tight 10th rep. Need to get to 20kg

    Overhead Incline tricep cable extensions

    31.5x20
    2/ 1x20

    35kg x 20
    4/ 1x20 Pumped as fk

    Preacher: usual reps.. like last week.. left in pain
    1x15/12
    1x15/12

    1x15/ 12 reps then 32kg x 6 for 19 reps. total

    One arm kickbacks 15kg: 1x15/1x12 rest... 1x15

    Cable curls 12.5kg
    1x15
    1x15

    1x17 squeeze for extra

    5.30pm. Absolutely soaked through.. ANd arms thoroughly engorged.. HUGE... Shattered till 7pm. Really knocked me hard.

    As write this next day.. Can feel how fatigued arms are > IN A good way
    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; Strong productive workout. Happy!

    Venmans loop: 50 minutes 3.2km

    4.50pm really fast paced workout. Got lots of warm ups done fast...half workout done in 20 minutes.

    Lying Leg curls: 32x20 39x20 46x10 53x10 60x10 67x10
    74x10-12
    Break.... all non stop above... 40kgx30 Calfs…. all done in 6 minutes.

    81kg x 12

    88kg: 1x12 2/ 1x12-13 super long stretch reps. dive into reps with music 3/ 1x12

    95kg: 1x8 best full stack reps

    5/ 1x8 solid smooth reps. then came back before leaving the floor for 6/ 1x5 fatigued.

    Hack Calves: 60x20 80x20

    100kg/ 200kg

    1/ 1x17-18 reps
    2/ 1x18
    3/ 1x18
    4/ 1x18
    5/ 1x18 could have added 10kg for 220kg sets... felt good today.

    Standing Leg curls

    35kg: 1x15 warm up reps

    40kg/side: 1x12r 1x15L

    3/ 1x12r 1x15 unstoppable left.

    4/ 1x13 each

    5/ 1x12 fatigued. So 4 working sets of 40kg is solid work.. And done fast too!

    5.35pm.... 3 exercises done in 45 minutes.. Huge amount of sets

    Seated Leg curls.. WAY too fatigued for these.

    75x15
    96x10
    103x10
    103x5 no good. STOP

    16 sets to here..

    Seated calf: 5 sets of 25 reps.. 6pm... gym absolutely packed now.. Where 4.50pm was just nice

    Home get meal in
    Shower

    Out to fuel and Rochedale IGA for bread.. And 8.20pm James St for French film festival

    Sink of Swim....< Film … FINALLY 3 weeks later after French film festival opened. I got there.

    Roadworks non stop on drive home

    Save mInce and rice meal for 11pm.
    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: Week 3 Y3T

    Chay court walk... sleep in till 9.30am= very late walk.. push self to get chores done and out the door.. Still 11.30-12.20pm

    48:48 mins... 3.3km... sunscreen on.. Not hot

    Gym 5pm.. All done by 6pm... Talk till 6.20pm

    94.5kg


    Bench x 205


    Incline Smith: 20kg x 30 30kg x10 35kgx10

    1/ 35kg: 1x12 1x12 1x12

    37.5kg

    2/ 1x12 1x10 1x10

    3/ 1x10 1x10 1x5 fail hard

    4/ 35kg 1x10 1x10 1x8.. extremely hard.



    Incline 20kg:
    High incline

    1x15

    1x12

    1x10 Low incline.. so much better.

    1x10

    Flat Bench: 20kg

    1x15

    1x15 pumped!!! Looking big and vascular thick arms.5.26pm/ so half way through

    1x10

    1x7 pause 1x3=10


    Cable crossover: 12.5kg.. lower than neck

    1x10 1x10 1x10

    2/ 1x12 1x12 1x12 smooth reps.

    3/ Move higher for Neck height 1x15 1x15 1x15

    4/ 15kg<< How it should be: 1x10 1x10 1x10 nice clean reps. Before show 15kg was killing me.

    Pec Dec
    75kg
    1x15
    1x15
    1x15

    4/ 82kg: 1x12 still good

    soaked.... then have long conversations with Nathan from Northlakes... Went downstairs to try Chest Press.. but had nothing to give..

    Shattered after get home and rest of the night.. Felt beyond fatigued. Struggled to go shopping and do general things after..= excellent 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: RPM and Calves

    Moderate Bike class.. Soaked.. but wanted more.

    92.5kg fasted... Same as last week

    [b] 7 plates/side Leg press

    1x12
    1x12
    1x12
    1x12
    1x12
    1x12 6 sets of 12... never felt that more reps available.

    Pinweight: 130 like was nothing
    170x20
    180x20
    190x20

    200kg: full stack

    1x15
    1x19
    1x20
    1x20... Strong sets/reps

    did Hanging leg raises in between.. Abs felt sore/ fatigued at end of each set.

    Seated Calves: 20kg
    1x25
    1x25
    1x25 way past 10am doing these.
    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: no excuses- Local... Instead of Coomera.

    8.15-9.15pm... 20 sets... Nice cool day. Could have gone to Coomera anytime... Fuel expensive and need to fill up. Left it so late..

    Meals all wrong.. Still calories lower than needed. Dressed and ready to go since 4.30pm... Strong workout

    Teased myself with Redcon Blueberry Cobbler protein bar... Which was delicious after workout. Inhaled.. $6 well spent instead of Shell donuts


    Underhand Pulldowns: 67x20
    77x12
    87x12

    97kg: 1x9
    2/ 1x9
    3/ 1x10 lots of noise to make these reps happen. Extreme heavy sets. 3 PR sets

    Dumbbell rows

    46kg; 1x10

    2/ 1x15 1x13 pain in left... right is perfectly smooth.

    3/ 48kg 1x15 1x13L

    4/ 50kg: 1x10 each arm. Strong.

    Hi rows: 120kg so much easier than Coomera

    1/ 1x15
    2/ 1x16
    3/ 1x19

    Bent Over Rows
    20kg x 20
    25kg x 12

    30kg:
    amped by music

    1x10
    1x10
    1x10


    Underhand Laterals:
    140kg

    1x12
    1x15
    1x20

    20 working 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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    Monday: Shoulders: obliterated. In a good way.

    Parkview ride: 45 mins 17.2km

    3.55pm

    93.7kg:

    Barx65

    Seated Military Press : 20kg x 40 30kgx12 40kgx12

    42.5kgx10

    all hard sets then gets easy at 45kg x12
    47.5kg x10 belt on

    50kg:
    1x8 limit
    1x8 solid reps. No pain.
    1x8 and lower for 9th to fail on purpose.

    Shrugs on smith 30kgx25 35kgx15
    40kgx12
    2/ 1x12
    3/ 1x12 drop 35x5 30x5

    Shoulder Press 53x15
    60x12
    67x12
    +2.5kg 1x10
    +5kg x 12

    4.38pm: 74kg x 12 long rest.. 1x10 crush me.. with belt on.. Nemesis weight to beat.

    Rear delts
    61x20
    68x20
    75x10
    75x10 brutal every time.

    Side laterals 31.5kg 4 sets of 20 awesome!

    Rear delts dumbbells 22.5kg
    1x23
    1x20
    1x20

    Front raise 20kg
    1x20
    1x20
    1x20

    5.30pm: Shattered for rest of the night.. a real struggle to function.. Not have meals ready. Had to shop and do so much cooking. WHy should always do on Sunday or before gym.
    Never feel like this after Shoulders.
    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: Destroyed me.

    Venmans loop. 44.25 3.25kmTalk to Mark. Made for good distraction as was at limit of being late. 10.40am

    94.0kg

    Pressdowns x drop sets.
    28kg x30
    35kgx20

    1/ 38.5kg x 3 sets of 12

    2/ 42kg 1x12 1x12 1x12

    3/ 1x12 1x12 38.5kgx12 killed me.

    4/ 38.5kg 1x12 1x12 1x12 no failure.

    Overhead Extensions: 31.5kg x prep

    35kg
    1x20
    1x20
    1x20
    1x20

    Dips:
    1x25 no prep

    2/ 1x20 not really count

    3/ 1x20 hard.. 4.36pm

    4/ 1x20+ quality.

    Pump was extreme. Had to wait for Incline bench. Which was fine. As 4 sets destroyed me..

    Pain in left. real bad till 3rd set.

    Incline dumbbell curls: 3 sets of 15 is the goal.

    Barx50

    16kg:

    1/ 1x15 1x12 1x10

    2/ 1x15 1x10 1x9

    3/ 1x15 1x12 1x10-12

    Spyder: 7kg
    1x20
    1x15/5

    1x12/3/3/3/3 to 25 reps.

    pump was ENORMOUS: then chat 15 mins till it went down.

    Preacher:
    39kg 1x15 right 32kg 1x15

    2/ Same

    3. Same.

    Reverse pre set 20kg
    1x25
    1x25
    1x25

    5.15pm

    Drive to 7-11 fuel and IGA.. took forever.. IN so much pain and just need to eat and sit for 90 minutes. soaked through.
    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: Strong! Quality Lying leg curls: double amount of sets.

    Parkview fasted walk with Kirsty. 4.55km.. VERY FAST : excellent pace per km 50 minutes

    Wake up late after Airport and 1.30am bed. Not oot walk till 11am: then Midday 1st meal

    2nd meal 2.45pm.

    = gym later;; finally got my Shell donut after workout.. Jam.. Give up on. Waiting for cinnamon to come in.

    4.20pm

    Not packed today. Well no one in my way

    39x30 46x20 53x10 60x10 67x12 pause 74x15 felt good

    81kgx12-15

    88kg
    1x12
    1x12
    1x12 full long stretch reps.. can lower slowly to full extension even on last reps and bring it back in.

    95kg: Full stack:

    1x9 amazing
    1x8
    1x8
    =2.5kg 1x6
    +5kg 1x3

    8 super heavy working sets

    Calves on Hack Squat
    100kg x 20 4.45pm.... 20 minutes to get through warm ups and lots of Lying leg curl sets.

    110kg: 220kg

    2/ 1x16
    3/ 1x16
    4/ 1x16
    5/ 1x17 excellent quality reps.

    Standing leg curls: 35kg x 12/ 14 left

    40kg: Fatigued from doing so many sets previously. Made this feel heavy

    2/ 1x11 hard... Long rests not make easier

    3/ 1x11

    4/ 1x9 1x11L

    5.25pm
    Seated calf raise
    20kg/side
    1/ 1x30
    1x25
    1x25
    1x27

    Shattered for rest of the night. Eat 6pm and then have Salmon and green/avocado at 10pm
    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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    Good Friday: 20th April: Fasted walk with Kirsty

    Chay ravine walk: With Kirsty.. Heavy rain all day after walk.. Got it in just right. 41.14 3.2km. done 9 minutes faster than normal

    94.7kg

    210 reps warm up Bench

    Hammer Bench 40kgx30 60kgx20

    70kg

    1/ 1x10
    2/ 1x10
    3/ 1x10
    4/ 1x1-0
    5/ 1x9

    High Incline SMith

    40kgx11
    42.5kgx10

    45kg x 10

    47.5kg x 98 heavier not touch chest

    50kg:
    1x7
    1x6 failing hard
    1x6 killing me

    5.30pm

    Chest Press: 89 prep

    103x12
    110x12
    117x10
    124x10

    131x8 extreme

    Pec Dec

    103

    4 sets of 12-15... not write down.. but fatigued.. Not as strong as 2 weeks ago

    Not shattered afterwards

    Big dinner at Tammy's 6pm.. Ate many many portions.
    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: Local.. No cardio

    5.30am wake up for visit to Neptune Kiosk... been on bucket list for years it seems... Excellent location. 2 items in cabinet..
    Wanted cream frosted Cinnabun. Would be amazing for location on sunny day..Only just around corner from Burleigh too.

    6.40pm to gym.
    Courtney here. Finally get to have proper uninterrupted conversation

    7.10pm start.

    95.10kg

    Underhand Laterals: 77kgx20 87kg x12

    97kg:
    1x10
    1x10
    1x10 super strong and quality reps. Hating being here. But determination to kick ass in workout.

    Hi rows
    1x15
    1x20
    1x22

    Bent over rows: 20kgx20 25kgx12 ish
    30kg
    1/ 1x10
    2/ 1x10
    3/ 1x10

    Rack Deads
    40kg x 12-15 warm ups

    50kg x 10

    55kg x 9

    55kg x 10 to failure

    60kg test: 1x7 felt good.. Want to do more sets.

    Underhand Laterals 140kg
    1x15
    1x15
    1x15
    1x15
    8.11pm.. 1 hour to here.

    Straight Arm pUlldowns
    47kg
    1x12
    1x15
    1x15
    1x16.. best reps ever!

    22 working sets.

    Finish 8.20pm.

    Continue on with conversation. Leave 9pm.. Could have been done by 7.45pm.. 8pm latest. If pushed.

    Finally getting to have quality catch up is priceless.. Having just seen each other in passing since January.

    And got to see Jason and Prue too.. Which I have really missed. Training earlier means weeks of not getting to see them.
    Last edited by NeCrOmAnCeR; 04-21-2019 at 02:06 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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    Sunday:Squats: Not done for weeks.: Proper Venman park walk

    Venmans national park walk: 57 minutes. 4.5km Only one stream full.. Amazed after so much rain. that actual Tingalpa creek Not changed. Still dry creek beds.

    SLeep in 9.40am. Walk 11.30-12.30pm with Kirsty. Lots of people also walking. No wildlife encounters.
    Super sore Upper body from last two days
    Gym 7.30-9.30pm

    93.7kg

    Leg x downstairs. lots and lots of warm ups Heavy then light. just made sure knees are full of warm blood.

    Squats

    Barx25
    20kgx20
    30kgx15

    40kg x 12 stop at bottom.. Put belt on as back been tender for weeks and after Rack deads yesterday

    45kg x 12

    50kg x 10

    52.5kg x 10 push for 10 not let mind stop at 8.... Only 2 people in here. Just let music play and rest and do sets.. Nice deep reps.

    55kg x 10 almost stop at 9. Squeeze out reps or drop on bars.

    Now really feel at limit next 2 sets and lower back not like them at all

    57.5kg: 1x7

    1x6 Would have kept going. But back says no... Semi soaked and forgot spare t'shirts.

    Jason and Prue turned up at 3 heaviest sets. Helped me to work harder.

    8.33pm

    Leg X warm up sets again

    110kgx15
    117x12
    124x10
    131x12 find right music and smash these reps out.
    138x10

    1 set of Hack Squats then talk. Video Jason doing 75kg/side very impressive..

    Sissy Squats

    1x20
    10kg x 20

    20kg
    1x15
    1x15
    1x20
    1x20
    1x22? All sets actual failure.

    More talking to Prue and Jason.. End up leaving 9.30pm.. When not done 2 hours worth of work.
    But still happy with
    effort
    Soaked.
    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 destroyed.

    Parkview fasted ride. Mildly wet. 47 mins 13km

    94.5kg

    4.45pm

    Standing Military Press: 1x50
    10kgx20
    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 destroyed.

    Walk shops fasted for Easter Eggs 1/2 price first with Kirsty. 9am.. Then 10 am ride before Game of Thrones Season 8 episode 2.

    Parkview fasted ride. Mildly wet. 47 mins 12.1km

    11/10? Legs that sore. Agony.. Hard to get up. Hard to walk.. Knees not work.. Excruciating to go toilet.

    94.5kg

    4.45pm

    Standing Military Press: 1x50
    10kgx20
    15kgx15
    20kg x 14
    22.5kg x 12 nicely done.. 25kg x 6 barely able to unrack it. Brutal reps.

    shoulder pinweight press
    53kgx15
    60kgx12
    67kg x12
    +2.5kg x 10
    =5kg x 10
    74kg
    1x9
    1x9 both sets extreme to get weight up.

    Side Laterals: 31.5kg x 3 sets of 22 reps. Last set 20 reps.

    Rear delts: 61x20
    68x20
    75kg x 10
    75kg x 10

    Shrugs: Trap bar: 40kg x 25 2/ 1x25 45kg x 20 2/ 1x20 50kg x 10 50kg x 12+ 55kg x 8 55kg x 8

    Front delts cable: 15kg
    1x15
    1x15
    1x15

    6pm
    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

    No cardio.
    Kirsty Airport 10.30am

    Could not do cardio: Legs so extremely sore.. even bike ride would kill me

    Took 2 hours to think about getting to gym. Soreness so debitating.12/10 Wednesday even worse. AGONY 15/10 pain. No cardio. Could not go gym Keen to go gym for hamstrings too... but back is hurting sore.. Knee's do not bend.

    95.0kg

    Not so bad once at gym.

    5.00-7.20pm.. Not sure how.

    Barbell curls: barx20 5kgx20 7.5kgx15 no pain

    10kg:
    1/ 1x13
    2/ 1x13
    3/ 1x15 really nice. No left pain

    Overhead Triceps French press

    10kgx20 15kgx15

    20kg/side
    1x16
    1x16
    1x16 fail hard everytime…. Could do 22.5kg

    Preacher curls:
    39kg r
    32kg L

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

    Hammer tricep pressdown

    60kg x 20
    65kg x 15

    70kg: 140kg

    1/ 1x15
    2/ 1x15
    3/ 75kg 1x10
    4/ 1x10 great reps.

    Standing Dumbbell curls: 20kg
    1/ 1x10
    2/ 1x13
    3/ 1x15..aka 30 reps.

    Tricep kickbacks
    15kg 1x20 each

    17.5kg 1x12

    1x10

    Too late to do anymore and way behind on meals.
    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: Hamstrings > sACriledge.. Never workout on Thursdays.

    No cardio for 3 days. Tuesday/Wednesday/Thursday. Quads too sore.

    Quads 15/10 Agony on Wednesday.. Knee's would not work.. Whole day of absolute agony.. Walk to shops at night.. With knee's giving out.
    As
    no choice with public holiday on Thursday.

    Foam roll out Hamstrings/quads/Calves. for over an hour. And small ball on shoulder and neck

    Sat in car for ages. Thinking not really want to go gym.

    And quads still 10/10 sore but workout was as good as last week.. Makes no sense

    94.2kg

    Lying Leg curls
    39x30 46x20 53x12 60x12 67x12 74x11
    81x10

    88kg:
    1x8
    1x10 better
    1x10+ long rest

    95kg
    1x8
    1x8 super strong reps

    +2.5kg 1x7 wanted to try +5kg.. but been on here forever.

    Hack Calves

    100kg

    1/ 1x17
    2/ 1x19

    110kg
    3/1x18
    4/ 1x17
    5/ 1x19
    6/ 1x19 [b] calves so sore on Saturday could not do them again.. very tender.

    Standing Leg curls
    35kg
    1x13 each

    40kg
    1x10r 1x12L stop start reps. perfect form

    2/ 1x10 r 1x12L

    3/ 1x14 on each leg right did easy.. left struggled this time

    Seated calf
    20kg/side
    1x25
    1x25
    1x25
    1x30 burn like hell

    Very busy for Public holiday... Once started training. The fire was lit and went all out training hard.. Surrounded by others that cannot lift somehow
    makes me train harder with shorter rest breaks.
    Sore hamstrings on Friday morning.
    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: Weak Smith/ Strong dumbbells

    Chay ravine walk with streams flowing. 50 minutes: 3.3km. Super slow pace compared to last week.


    6.45pm leave. then chats.. 7.20pm after warm ups.. Leave 8.35pm.. Plan was 5-7pm..

    95.0kg

    Bar x 215 reps

    Flat Smith Bench: 20kgx30 40kgx20

    50kg:
    1/ 1x10 struggling

    2/ 1x9 trying to push past pain and lack of strength.

    3/ 1x10 longer rest. +tune= felt a lot better about reps.

    4/ 1x10

    5/ 1x10

    7.45pm...so 25 mins to do 5 sets.

    High Incline 22kgx30

    Low Incline: 30kg x 20

    36kg x 15-20 reps

    40kg x 13 smooth reps.

    42kg x 10 maybe 12

    44kg x10

    46kg x 8 max: quality form. Left shoulder never caused an issue.. Just lack strength to go further.

    Pullovers: 26kg x 30

    50kg; 1x20 not fail

    2/ 1x16 failure.

    Pec Dec: 1x10
    1x20
    1x20 Lots of pain this time in left.
    1x20

    Get out to shops..Worthwhile. Could have stayed another half 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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    Saturday; RPM + Abs> calves too sore to train.

    Hard bike class

    Hanging Leg raises: 4x20

    94.0kg empty

    Rope crunches: 80kg
    1x23
    1x20
    1x25

    Rollouts swiss ball
    1x25
    1x20
    1x20

    Reverse crunches
    1x20
    1x20
    1x20
    1x20

    PLanks

    1.35
    1:30
    1:30 minutes

    4kg medicine ball
    Abs
    1x9
    1x9
    1x9 fail hard everytime.
    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

    Went gym super late.... Again not do anything all day...And have money. Just 6 litres of fuel at ridiculous highest prices this year. Makes me not go.
    However should go my gym early. Instead of procrastinate over meals in.

    8.00 plan..

    8.30 in.. Courtney on.. Which not expecting... Should have got here earlier. Jason and Prue leaving. Jade and Steven here.

    Lots of opportunity for quality conversations. Missed.

    Except awesome half hour with Courtney and Jade at the end.

    9pm start. Listened to Metallica non stop then Sepultura...And inspired me to work very hard.( super sore the next 2 days.)

    96.0kg on low meals

    Close grip:
    67x30
    87x20

    97kg
    1x10
    1x10
    1x12

    Hi rows: 120kg
    1x20
    130kg
    1x14
    1x16 excellent quality reps.

    Bent over rows: 20kgx20 25kgx12
    30kg
    1x12
    1x14
    1x15-16< Improving

    Rack Deads
    40kgx12
    50kg x 10

    55kg x 8 felt good

    57.5kgx8

    60kg x 8 Quality

    Underhand Laterals
    140kg
    1x15
    1x15
    1x20

    Straight Arm pulldowns
    47kg
    1x12
    1x12
    1x13

    19 working sets. Needed another 10 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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    Sunday: No cardio: 2.5hr workout. Solid and early too 4.45pm

    96.2kg

    Upper body very sore.. Lower back ok

    Prue and Jason said they would be here at 5pm.

    Wanted to give Courtney sample of Red frog and Sour worms Amino's Set my target for 4pm,,left home 4.30pm.. No time for pre workout food.
    Half easter egg instead.

    Busy gym. No one good here.

    Hack Squats
    20kg x30
    40kg x20
    60kg x15
    65kgx12

    70kg 1x8 5.25pm

    75kg
    1x8
    2/ 1x8
    3/ 1x8
    4/ 1x8
    5/ 80kg 1x7 pushed to leave it at the bottom if had too.

    Squat Press

    7 plates 1x15 warm up
    8 plates 1x12

    9 plates 1x8

    10 plates

    1/ 1x10

    2/ 1x10 stronger reps.

    3/ Add 10kg =220kg: 1x7 brutal

    4/ 1x8

    5/ 1x8 6.32pm... WOw 1 hour to get from start of heavy Hack Squats to end of Squat Press

    Leg X
    warm up again 54/75
    103x12
    110x12

    117x10
    124kgx10 killing it

    131kgx10 strong

    138kg x 10
    +2.5kg
    1x10

    6/ +5kg 1x8 strong

    Sissy Squats
    1x20
    10kg x 20

    20kg: 1x22
    1x20
    1x20

    7.11pm finish. Made for good night after.


    Quad sore on Monday 7/10 Tuesday. No soreness to rate. Much needed after last weeks 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: Shoulders

    Parkview fasted ride 45minutes 13km

    95.3kg

    4pm

    Seated military press 20kgx40 40kgx10+ rusty
    42.5kg 1x13
    45kg x 12

    47.5kg x 8 crushed me

    50kg: 1x7 not low enough. Usually warm into reps.
    2/ 1x6 worse. Had to STOP..... 2 weeks ago these were strong sets.

    Shrugs: 30kg: 1x25 1x20

    35kg: 1x17 1x17

    40kg: 1x15 1x15 nice

    45kg 1x9 1x10 quality. Usually weak.

    Shoulder press 53x15 60x12

    +2.5kg 1x12 strong reps
    +5kg 1x9 fail

    74kg 1x8

    1x9

    Side Laterals: 1x23
    1x21
    1x20
    1x25

    Rear delts
    61x20
    68x20
    75x12
    75x12

    22.5kg rear delts
    1x30
    1x28
    1x28

    5.30 finish
    Last edited by NeCrOmAnCeR; 05-01-2019 at 05:32 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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    Tuesday: Arms

    Venmans walk with last talk to Mark. Then keep talking so drive to Aldi for low carb bread. No soreness in leg today.

    50 minutes. 4km

    5.10pm

    96.5kg

    Underhand warm ups

    24.5kgx30 28x20 35x20

    Close grip Smith.. Always lots of pain afterwards. All night in bed.. Left shoulder/ arm.. Aches. Use to love these.. Need to fix this pain.]

    30kgx40
    40kgx20
    45kgx15

    50kg 1x10
    2/ 1x10
    3/ 1x12 explosive reps. But no strength to add weight on. 50kg should be warm ups.

    Ez bar T-nation curls

    Lay against Preacher for 12 reps.. Standing normal for 12 reps.. Leaning forward 20 degree's for 12 reps

    10kg/side.. I not believe it.

    1/ 1x12 1x12 1x5 ouch! pain in left

    2/ 1x12 1x12 1x9 warmed up. less pain

    3/ 1x12 1x12 1x10 extreme at the end. Really liked these.

    Rope Pressdowns
    42kg
    1x12
    1x12
    1x12

    Preacher :
    39kgx15 1x10 left drop 32kgx5

    53x12
    60kgx15

    39kgx15 32kgx15

    4/ 39x15 32x15 60x5 both to finish off.

    6pm

    Tricep Hammer machine: 60kgx20 65kgx12
    140kg
    1x12
    1x12 not strong like last time

    Incline Alternate dumbbell curls

    18kg

    1/ 1x10 left in pain

    2/ 1x10 can hold and squeeze at top

    3/ 1x13 maybe 14 reps.. 26-28 reps total.

    Pre set 20kg reverse curls:
    1x25
    1x22
    1x20

    17.5kg kickbacks
    1x12
    1x12
    1x12 pain in left.. pushed through it.

    One arm curls
    15kg
    3 sets of 12 non stop

    6.30 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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    Wednesday: Hamstrings; 1st of May. No soreness to hold back

    No cardio

    Plan was 3pm... No cardio= meals all in earlier

    Foam roll at 2.30pm. Back aching bad.. Legs ok

    2.45 pre meal... then lack fuel... 3.30pm try to leave'

    4pm start workout after warm ups

    And! tIM was here.. Only work just as hard in time.. Minimal chat. Only Been 3 months since he last was here.
    95.8kg
    Start high rep standing leg curl warm ups 20kg x 40-50

    Lying Leg curls

    39kgx30 46kgx20 53kgx10 60kgx10 67kgx10 pause.. but lay down still.. 74kgx12

    81kgx10

    88kg
    1/ 1x11 slow n smooth
    2/ 1x10
    3/ 1x11 slow n stretch

    95kg
    4/ 1x10 faster reps.
    5/ 1x8 struggle
    6/ 1x10 better reps.

    7/ +2.5kg 1x7 extreme
    8/ +5kg 1x6

    Hack Calves

    100kg x 22
    110kg:
    2/ 1x20
    3/ 1x20
    4/ 1x20
    5/ 1x20

    6/ +10kg= 220kg= 6 plates: 1x14 really nice.( not notice soreness next day as I write this.

    4.41pm

    Standing Leg curls: 35kgx15 prep

    40kg:

    1/ 1x10r 1x13L

    2/ 1x14R 1x15 long rest before

    3/ 1x15+ inspired

    5pm

    Seated calf 20kg/side

    1x30

    2/ 1x30
    3/ 1x20 pause 1x5

    4/ 1x22 pause 8=30 reps.

    Thought about Seated leg curls

    But soaked and shattered... Cool day too.. Not realise how soaked I was till got 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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    Friday: Y3T Chest: Week 3

    Chay ravine walk 48 mins 3.25km.

    95.5kg

    Bar x 216

    Low Incline Smith: 20kgx20 30kgx10 35kgx10


    1/ 40kg: 1x10 1x10 1x10 no failure. Low reps every set.

    2/ 1x10 1x10 1x10

    3/ 1x10 1x10 1x10 never any failure

    4/ 1x10 1x10 1x10 Good rests between sets.. But much better than 3 weeks ago.. 37.5kg.. Much stronger. And weird there is no pain in left.

    Incline dumbbells

    1/ first set high incline felt pain.. 1x10

    2/ 1x15 low incline

    3/ 1x12

    4/ 1x15

    Flat Inclines:
    20kg
    1/ 1x10
    2/ 1x12 not to failure
    3/ 1x12
    4/ 1x12

    Cable crossovers: Neck height on 8

    15kg:

    1/ 1x12 1x12 1x12.. no pain.. smooth strong easy reps.Every set the same.

    2/ 1x12 1x12 1x12

    3/ 1x12 1x12 1x12

    4/ Unsure if did 4th set.. Pretty sure I did.Not write down.

    Pec dec

    75kg x 15

    82kg
    1x15
    1x16
    1x16

    Thought left at 6.45pm.. However not get working sets started to 7.22pm.. Should have been finished by 8pm.. 2 long chats stopped this
    8.30 very late though.

    9/10 soreness the next day.. Killing me as I write this.
    Last edited by NeCrOmAnCeR; 05-03-2019 at 11:57 PM.
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