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  1. #121
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    Saturday: Calves only

    Jane at wedding. Plan was to do cardio if pouring rain. It was not.

    12pm gym for Calves: Worth it.

    94.8kg

    Leg Press

    3x30 4x20 5x20 6x18

    7 plates:

    1/ 1x12 max

    2/ 1x12
    3/ 1x12
    4/ 1x12
    5/ 1x12

    6/ +10kg 1x8

    Pinweight
    130x20

    170x20
    180x15
    190x12

    200kg
    1x10
    1x10
    1x10
    1x10
    1x10

    Hanging Leg raises
    1x20
    1x20
    1x20
    1x20 strong 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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  2. #122
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    Saturday: Coomera : Back:Rain then finally the cool down under 20 degrees

    96.2kg

    5.40pm

    66x20 79x12 86x12 93kgx12

    Hi rows: 120kg
    1x15
    1x16
    1x16

    Dumbbell rows
    50kg x 8
    2/ 1x12
    3/ 1x15 6pm

    52.5kg x 7.... 4 weeks ago 93.7kg last here.. and did better dumbbell rows.

    Low rows
    120kg
    1x15
    1x15
    1x17

    Bent over rows: 20kgx20 25x12
    30kg
    1x10
    1x10
    35kg x 6 useless

    6.25pm

    110kgx10
    117x1-
    124x8
    131x9

    Incline rows: 25kg
    1x15
    1x16
    1x17

    45kg straight arm pulldowns
    1x12
    1x12
    1x12

    7pm finish

    then cheap 7-11 fuel..
    McD
    for finally my wish of Hotcakes and hashbrown..Wanted during prep so bad... Now 8 weeks after prep I finally have it.
    and
    2 Norco strawberry shakes) only drink 1 tonight..
    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. #123
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    Sunday: Legs Y3T ; May day long weekend.

    95.3kg

    Lots of warm ups

    Leg X : was going to do warm up sets.. But no need

    5 plates:

    1/ 1x20 1x20 Wide: 1x10 1x10 easy sets

    2/ 1x20 1x120 1x10 1x5 1x5 1x5.. hard

    3/ 1x20 1x20 pause at top and contine on 3 and 4 sets 1x10 1x5 1x5 1x5 strong

    4/ 1x20 1x20 1x10 1x5 1x5 1x5 agony

    Leg X

    1/ 89x10 82x10 75x10

    2/ 94x10 89x10 82x10

    3/ 103x10 89x10 82x10

    4/ 103x10 89x9 75x8

    Squats:
    bar x 30
    20kg x 20

    1/ 30kg 1x12

    2/ 35kg 1x10

    3/ 1x10 feel failure. Can always get 12 reps.

    4/? Rested and tried and could not do it.. Legs so full of fluid. Would not bend. Tried again after unloading Leg press and still could not do.

    Sissy Squats

    1x20
    10kg x 20

    20kg
    1x20
    1x20
    1x25 all out

    5.45 leave home.. 7.13 finish.

    Legs brutally sore on Tuesday.. Still sore on Wednesday: 9/10 for sure.
    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. #124
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    Monday: Shoulders

    Parkview ride:
    43 mins 12.2km
    96.4kg

    Bar x 50

    Standing Military press

    10kgx20 15kgx15

    20kg
    1/ 1x14
    2/ 1x14
    3/ 1x12

    4/ 22.5kg 1x12 nice perfect reps.

    5/ 1x12

    6/ 25kg 1x6 fail on 7th

    53kgx15
    60x12
    67x10
    +2.5kg x10
    +5kg x11

    74kg
    1x8
    1x8

    Side Laterals
    1x23
    1x20
    1x20
    1x30

    Rear delts
    61x20
    68x15
    74x12
    74x12

    Trap Bar shrugs
    40kg 1x30

    50kg 1x16 1x16

    55kg 1x12 1x16

    60kg 1x10 1x12

    7.20 arrive.. Leave 9.20pm.. Tim here plus others. Not think I talk that much.. 70 min workout took 2 hours. Not happy.
    Last edited by NeCrOmAnCeR; 05-09-2019 at 06:15 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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  5. #125
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    Tuesday: Arms Y3T: Quality workout. Not shattered after.

    Venmans walk with amazing small blue birds.. Walked in bush to see them. 55 minutes.. 4km

    96.5kg

    24.5kgx30 28x30

    35kgx20

    42kg: Pressdowns: Triples

    1/ 1x12 1x12 1x12..struggle last reps

    2/ 1x12 1x12 1x6 38.5kgx6

    3/ 1x12 1x12 1x12 stronger.. with long chats to reduce insane pump.

    4/ 1x12 1x12 1x12 no failure.

    Overhead: 35kg

    1x20
    1x18
    1x22
    1x22

    Dips:
    1x22
    1x20
    1x22
    1x24

    Downstairs for biceps

    15kg.. High incline was wrong

    1 x 12 1x12 1x10

    2/ 1x12 1x12 1x10 not struggle with lower incline

    3/ 1x12 1x12 1x12 real nice

    Spyder curls: 7kg

    1x20

    1x14/6 pump insane. 10/10

    1x15/5/5 for 25 reps.

    Preacher

    32kg x 12 Left 39kgx15

    2/ 1x15 1x15

    3/ 1x15 1x15

    4/ 39kg 1x12 left 1x12 right.. no pain this tme

    3 sets of 25kg pre set reverse curls

    5.30 finish.. Should have been out 4.45pm
    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. #126
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Wink Wednesday: hamstrings; Quads still sore from Sunday.

    Lyndale loop Not done in since last year: added some extra. 37 mins 9.8km

    Thursday: Parkview fasted: 50 minutes 14km.. lots of nice detours in perfect weather.. No sweating. Warm: Quads still sore: 7/10


    Quads still feel 8/10 sore. Meant to foam roll before..

    4.15-5.30pm

    95.5kg 1kg less yet ate more today.

    Donkey Calf raises Eugene Teo style 5sec negative 2 sec squeeze... Use Stopwatch.
    40kg/side
    and... It killed me every set...After 220kg consistent Hack Calves.

    1/ 1x7
    2/ 1x8
    3/ 1x7
    4/ 1x7
    5/ 1x7

    Lying Leg curls
    53x20 60x12 67x12 74x10

    81x10

    88kg:
    1x10
    1x11
    1x10

    95kg:
    1x9
    1x9
    1x9

    +2.5kg 1x8 Awesome!

    +5kg 1x4.. wanted 5

    Seated Calf 20kg/side

    1x25
    1x25
    1x25
    1x25 with pause at 20 to reset feet.

    Tried to do Seated Leg curls. And could barely do any weight.. So I stopped and left.
    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. #127
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    Friday: Heavy Chest: Week 1 I call it..

    Chay ravine closed. Hot day.. Too late to walk in Sun. Otherwise would have done a road walk.

    Late: 7pm leave. Courtney here. but not much time to chat
    However!
    Ben here at end of his workout and we had long conversations overdue

    8pm start.

    Bench: 215 reps burning hard.

    95.2kg.. yet all meals in. And over 1kg+ lighter.

    Hammer Bench: 40kg x 20
    60kg x 16

    70kg:
    1/ 1x12
    2/ 1x12
    3/ 1x12 strong perfect reps.

    4/ 72.5kg: 1x10
    5/ 75kg x 10 killing it!

    6/ 77.5kg: 1x6 fail. No chance 7th rep.

    Flat dumbbell press

    30kg x 15
    36kg x 15

    42kg x 12
    44kg x 12

    46kg x 10 felt heavy

    48kg x 7 at limit.. Hard reps to complete.

    High Incline Smith
    40kgx10

    42.5kg x10
    45kg x 10

    47.5kg
    1x7 fail hard on what should be warm up
    1x7 same again

    Chest Press:
    103x12

    110kgx12
    117kg x 12 all felt light

    124kgx10

    131x10

    138x8 fail hard.

    19 working sets... Super sore the next day.8 to 9 out of 10 as I write this good soreness.
    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. #128
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    Saturday: RPM and Calves

    On time : Quality bike class.. Not soft not too hard and full..
    Still soaked.

    first taste of mild cold.. 14 degree's.. Rained before bed then super windy..Like bring the cool change through. Almost need a jumper.. 1 hour earlier. Yes.
    Not need or want to carry one.


    94.0kg fasted weight

    Leg Press Calves: 3 plates on for warm ups
    6x15
    7 plates
    1/ 1x12
    2/ 1x12
    3/ 1x12
    4/ 1x12
    5/ 1x12

    +10kg
    6/ 1x10 fine
    7/ 1x10

    8/ 8 plates: 1x9 PR of sorts

    Pinweight
    170x20
    180x20
    190x20

    200kg:
    1x13
    1x13
    1x15
    1x16

    Hanging Leg raises
    1x22
    1x20
    1x21
    1x23

    10.05pm.. Super hungry.. Hot fresh cinnamon donuts was the reward.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  9. #129
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    Saturday:Coomera

    96.5kg

    Plan was 4pm. Means 5pm..

    Diana now works here. Lovely catch up chats.

    5.13pm start. 6.50pm finish.

    66x20
    73x12
    79x12
    86x12

    93kg: 1x10
    1x10.. Could not get any more reps. Should be more progress.

    Hi rows: 120kg
    1x15
    1x15
    1x16... left side aches. not pulling same. agony all night after workout.

    Dumbbell rows:
    50kg
    1x10
    1x13 nice to fail

    52.5kg
    1x8
    1x8

    5/ 55kg 1x6 extreme.

    Low rows: 120kg
    1x15
    1x15
    1x15

    Bent over rows: 20kg x 20 25kg x 12
    30kg
    1x8
    1x8
    1x8 nice quality reps.

    35kg x 6

    Machine laterals
    110kgx12
    117x12
    124x12
    131x8
    138x8 both sets very hard to failure.

    Incline dumbbell rows: 25kg
    1x15
    1x15
    1x20 went harder and not let reps stretch out.

    Straight Arm Pulldowns
    45kg
    1x12
    1x12
    1x12

    28 sets. Not shattered after.
    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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  10. #130
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    Sunday: Squats.. No soreness like last time. Train legs regular= painless

    96.0kg

    No cardio

    Lots of Leg x warm ups.

    6.45-8.15pm

    Bar x 20+
    20kg x 20+

    40kg x 15 deep

    45kg x 12

    50kg x 10 belt on .. tender back lately..

    52.5kg x 10 fine.... > tune helped

    55kg x 10 smooth; perfect

    57.5kg x 8 start high then real deep reps at the end.

    60kg: 1x6 absolutely perfect. At limit.

    7.40pm light back pain after..Need to do Leg Press.. But not want to spend another 40 minutes on it.


    Leg x: 75kg/ 103kg warm up again
    110kg x 12
    117 x 12

    124x12
    131x10
    138 x 10

    8.03pm

    Sissy Squats: 1x20
    10kg x 20

    20kg
    1x20
    1x22
    1x22

    15 sets

    Sore on Monday... But not effect normal tasks, so no rating out of 10 needed.

    left arm agony... in tricep/ sHoulder caused it Friday night. Made worse Saturday.. Lots of pain Sunday
    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: Lots of arm pain... Amazing workout.

    Parkview ride: 42 mins.. 12.5km cut short for episode 5 Game of Thrones..

    Left arm in so much pain... roll out on ball before going to gym all left side.. and neck

    Thought it was going to be a hopeless day..

    However it was great!

    Later workout... 5.30pm

    Barx 60

    Seated Smith: 20kg x 35

    40kg x 15 deep. No issues.
    42.5g x 12

    45kg x 12 heavier still good rep numbers

    47.5kg x 10 belt on. Strong deep reps.

    50kg:

    1/ 1x8 no failure

    2/ 1x8

    3/ 1x6 fail hard.

    Side Laterals 31.5kg

    1x30
    +10 on band 1x17 3/ 1x19

    4/ 1x20 band on 5

    53x15 like nothing

    60x12

    67x12

    skip 2.5kg and 5kg

    74kg

    1x9
    1x9 extreme every time.. Want 10th rep and to move past this road block

    Rear delt: 61x20
    68x20
    75kg
    1x12
    1x12 same as always at limit

    Rear delts 25kg dumbbells upgrade from 22.5kg only cos no choice as being used
    1x20
    1x20
    1x20

    Shrugs on trap bar

    40kg x 25
    50kg x 16

    55kg x 13
    55kg x 13

    60kg: 1x10
    60kg: 1x13
    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: in pain.. did less volume. Later workout.

    Venmans walk with sore lower back.. Only just felt pain before walk and made pace very slow. Legs ok for it.

    Beautiful yellow breasted bird in front of me. Only one I saw today.. But lots of birds singing.. Stopped to check how bad white ants are killing big
    brushbox like trees. Need to be stopped. 59 minutes: 3.3km


    left arm in so much pain.. Went gym late not do much.. More biceps than triceps. HOWEVER next day hardly any pain Weird!

    96.5kg

    Gym was dead! 7.40pm

    Tricep pressdowns

    39kgx30
    42kgx20

    49kg x 12

    56kg:
    1x12
    1x12 perfect slow reps.

    63kg:
    1x7
    1x7 not in pain.. Normal reps for this extreme weight.

    Hammer machine two arm curls
    40kg
    1/ 1x15
    2/ 1x10 with super slow negatives
    3/ 1x10 dying.

    gay weight to use. Barely warm up.. Should be doing 50kg+ for reps.

    Preacher curls

    39kg x 15 32kgx15 felt too light

    39kg x 15 left 1x8 then drop to 32kg x 4 to failure

    3/ 1x15 1x12 both with 39kg. Felt strong No pain this set in left

    Dumbbell curls standing
    20kg
    1x10
    1x10
    1x10... Loved these... left still light pain.

    Reverse curls: 20kg
    30kg too heavy
    Need 25kg

    1x25
    1x27
    1x27

    8.35pm.. Need shops.. But now actually enjoying 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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    Wednesday: Hamstrings. Big workout. 2 hours

    Lyndale loop ride: 32 minutes: 10km

    96.0kg


    No carbs before workout.

    3.10pm-5.10pm


    Seated Leg curls: 96kgx10
    103x10

    110kg x 8 strong felt good. Just wanted food and fluids to digest. Before laying down.

    Lying Leg curls:
    39/46/53/60/67 pause 74x10... all done without moving.

    81kg x 11

    88kg:
    1/ 1x11
    2/ 1x10
    3/ 1x10

    95kg
    4/ 1x9
    5/ 1x9
    6/ 1x9

    Hack Calves:
    100kg
    1x17
    1x17

    110kg
    1x16
    1x16
    1x15 squeeze out at top. Nice and slow negatives.

    120kg: 6 plates
    6/ 1x13
    7/ 1x13 fail on 12th but squeeze out 13th on both sets.

    Standing leg curls: 35kg: 1x15 warm up

    40kg: 1x12 1x13L

    2/ 1x15 1x16L

    3/ 1x16 each: set of seated calves between

    4/ 1x16R 1x19 left.. PR set.

    Seated Calf
    2/ 30kg/side=60kg:: Another 20kg really felt it. But nailed these reps.

    3/ 1x16

    4/ 1x16 rest pause 5/5=26 reps

    5/ 1x16 5/7=28 reps.

    Calves shattered for 2 hours after from drop sets? Going to be sore tomorrow
    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: Arm pain stayed away

    Thursday ride 50 mins 13km Parkview ride.

    Friday Chay ravine walk 48mins 2.8km. Best streams flowing yet and white ants all gone.[b]


    Dropped M&D at train for Airport to Italy 5pm. All I needed to do was have freedom cereal and go to gym

    Leave home 7.15.. Food shop first then fuel= gym 8pm... Idiot!

    Then talk Ben for half hour... so real workout not start till 8.30pm. After warm ups..

    9.45pm leave.

    96.0kg

    1x70 shoulder press bar

    SMith Flat Bench

    20kg x 40
    40kg x 20

    50kg: 1x12

    52.5kg 1x9 full depth to chest reps.

    55kg

    3/ 1x8 felt good very very deep

    4/ 1x7
    5/ 1x7 to failure.. 8.55pm

    Low Incline dumbbell

    30kg x 20

    40kgx12 easy warm up

    42kgx10 no pain
    44kg x 8 felt heavy

    46kg x 6 to failure... Wanted to do more reps then get to 48kg. Had to throw dumbbells.

    No issues with these..No pain or pressing issues.

    Saw during the week.. Cable Flyers using an Incline bench in reverse..

    for main pecs

    12.5kgx20
    15kgx15

    17.5kgx12 felt right... pain in left with the stretch

    2/ 1x14

    3/ 1x15

    Proper Incline cable flyes

    17.5kg

    1x15
    1x15
    1x15 with nice conversations with Jason and Prue.

    9.45pm finish... 10pm.. Had to cook prep and cook chicken.. despite being shattered.

    arm was agony after workout. And had to hold it still to get to sleep.. SO MUCH PAIN..However. Woke up in no 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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    Saturday: RPM and Calves

    Quality bike class on time too! Soaked. full class..Worked hard.

    Use belt to do Donkey calf raises on back of Incline

    20kg warm ups

    40kg

    1x8
    1x8
    1x8
    1x8
    1x9 see if brings more soreness.

    130x20
    170x20
    180x20
    190x20

    200kg
    1x15
    1x15
    1x15 really nice reps

    talk too much with Ben before next set.

    1x15?/ not good.

    Hanging leg raises
    1x20
    1x20... people in the way.. and finish so late. Not home till 10.30am
    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:Local... too much fuel go city and Coomera with highest priced fuel ever.

    Had to go city to vote. then 9 weeks later post comp wish

    EAT STREET.... Drive past my units at Hamilton that made me so happy last year. I miss working there. Good times.

    Parked in middle of car park.. No one near me. Come back and packed in around me. And people wanting my space

    Oknomiyaki was heaven! Should have got French onion soup too.. Instead OF dOUGHnut bar Nachos and ice cream.. Too much and made me feel sick. Well to train

    wanted to do Rack deads.. but stomach not handle them after big dessert.. Brought lots of Nachos home.. Had no choice to finish 3 ice creams.Before driving.

    96kg

    Close grip pulldowns
    66x20
    73x12
    86x12

    93kg:
    1x10
    1x10
    1x10 very heavy to fail each TIME

    Hi rows: 120kg
    1x15
    1x18
    1x18

    Underhand Laterals.. Which found out Dorian Yates invented for Hammer Strength. Thanks to Mutant on a Mission video this week.
    140kg
    1x15
    1x15
    1x15

    26kg dumbbell Incline rows
    1x15
    1x18
    1x20 nice

    Straight arm pulldowns
    47kg
    1x15
    1x16
    1x17

    amazing music playing. Not put headphones in once. Loud too.. About to leave. Courtney encouraged me to do one more exercise

    Underhand Pinweight
    110x12
    117x12
    124x10

    131 x 8
    138x8... usual sets I do at Coomera.

    21 working sets. Start 8pm.. Finish 9.10pm. Leave 9.30pm.. After awesome conversations... ALMOST going to drive past.. Digestion of dessert killing me

    Just goes to prove why should always go and give it a try
    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: Added Leg press back in today

    No cardio
    and
    no pain in left arm after Back day.

    7.30-9.15pm

    Finally cooler tonight. Not need to change shirts. Though still feel soaked through.

    Not go on scales.

    Leg X 33x50 54x20 75x20 96x20 33kgx50 singles... all felt nice reps.

    Squats: Bar x 20 20kgx20
    40kgx14 deep

    50kg: 1x10 belt on.. 7.45pm
    52.5kg x 10 now feel warmed up

    Solid set up. Lock in.. Real depth. Just pause with weight. Let bar down back and lock in Lats.

    55kg x 8 should have gone for 10

    57.5kg 1x8 solid.. 8pm

    60kg: 1x6 no issues.

    62.5kg 1x4 test set and the reps were good quality
    8.15pm

    Back in pain after .. Always same. Had to endure through warm up sets Leg press till it let go by 8 plates

    Jason and Prue turned up perfect time to push me on to do more. Busy gym but empty of anyone descent.

    Leg Press

    5x20
    6x10
    7x10 all done non stop

    8 plates x10
    +10kg
    1x10

    9 plates= 360kg

    1/ 1x8 felt extreme.

    2/ 1x8 better now/ Nice slow deep reps.

    3/ 1x8 solid. No failure. 9.05pm.... took 45 minutes from end of Squats till end of Leg press.. Even though should be quickly done..

    Leg X 75x20

    110x12
    117x12
    124x12

    131x8 expected more reps.

    138x10.. felt easier than 131kg pushed hard.

    9.15pm done..

    Not shattered after or crippled in pain.. Sleep fine. No throbbing legs.. And as I write this Monday afternoon. No rateable 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

    Barx40-50
    96.62kg

    10kg x20 15kgx20 no pain
    20kgx15

    22.5kg/side

    1/ 1x12 fine
    2/ 1x12
    3/ 1x12

    4/ 25kg: 1x9 real nice. This was limit last time,2 weeks ago.

    5/ 27.5kg 1x3 extreme reps.

    27.5kg rear delts heavy.. UPGRADE
    1x15
    1x15
    1x15

    53kgx15
    60kgx12
    67kgx12

    74kg
    1x9

    1x10 finally break through barrier.

    Side laterals
    1x25
    +5 1x16
    3/ 1x16

    Rear delts
    61x20
    68x20
    75kg 1x12 1x13 finally break barrier here too.
    Parkview fasted: 46 mins 12.8km

    Shrugs on Smith
    30kgx25
    35kgx20

    40kg/side
    1x15
    1x15
    1x15

    45kg 1x10

    5/ 1x11 good quality reps. no pains arm or shoulder... Leg soreness okay too.
    Last edited by NeCrOmAnCeR; 05-24-2019 at 03:06 AM.
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    Tuesday: Arms

    Packed gym.. But emptied out after starting.

    Barbell curls was only thing I could get on

    1x20 5kgx20 7.5kgx12

    10kg/side
    1x10- tight no left in pain

    2/ 1x10
    3/ 1x10

    Underhand warm ups
    24x30
    28x20
    35x20

    42kg
    1x10
    1x12
    1x12

    Ez bar T-nation curls
    10/10/10

    10kg

    1/ 1x10/1x10/1x5

    2/ 1x12 1x12 1x8 fail

    3/ 1x12 1x12 pause. Still 1x8 to failure.

    Tricep Hammer
    60kgx15
    65kgx14

    70kg 1x11

    2/ 1x12 no pain

    3/ 1x12

    Rows: 500m with Tim 2.00 mins

    Alternate incline dumbbell curls
    18kg
    1x8
    1x8
    1x8 extreme all reps. very very hard

    Rope Pressdowns:
    38.5kgx12
    Venmans 47 mins 3.2km.. fast pace.. no back pain or sore legs
    42kg
    1x10
    1x12
    1x12

    Cable curls both arms;
    35kg
    1x11
    1x10
    1x11

    5.25-7.20pm Not talk that much I thought.
    Last edited by NeCrOmAnCeR; 05-24-2019 at 03:06 AM.
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    Wednesday: Hamstrings; Different workout. RDL's/ Donkey calves.

    No cardio

    About to ride and it poured of rain .


    39kgx20 46x20 53x15 67x12 pause 74x10 All done as one set

    81kgx10

    88kg

    1/ 1x10
    2/ 1x10
    3/ 1x10

    95kg

    4/ 1x8
    5/ 1x8 maybe 9
    6/ 1x10

    +2.5kg:
    7/ 1x7 really strong

    8/+5kg 1x5 awesome.

    Donkey calf downstairs 40kg
    25kg+15kg plate

    1/ 1x9 easy

    2/ 1x8 fail

    3/ 1x8 feet burning not calves

    4/ 1x8 faster to get done

    5/ 1x8 brutal burning

    Romanian deadlifts

    20kgx12

    30kg
    1x12
    1x11
    1x12=13

    Seated calf 20kg/side 1x30 easy

    30kg/side=20kg increase

    2/ 1x15/5/5

    3/ 1x15/5/5

    4/ 1x15/6/5

    5/ 1x17/5/5


    4pm-5.40pm.
    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: Record weight increase!

    Thursday: Parkview ride: 50 mins 13.5km

    [b] Friday: Chay ravine: Fastest walk 108 step per min. 43 mins 3km


    98.0kg! Only had Oats and rice and mince. no freedom before.

    215 bench press

    Smith Low Incline 20x30 30x15 35x10

    40kg:

    1/ 1x10 1x10 1x10 all fine

    2/ 1x10 1x10 1x10.. hard last set

    3/ 1x10 1x10 1x10 solid after talking rest break

    4/ 1x10 1x10 1x10.. squeeze out last 2 reps.. Should have done 42.5kg.. As did 40kg easy last time.


    no left pain at all now. Amazing that has slowly fixed in last 2 weeks. thought made it worse doing flat dumbbell press 2 weeks ago.

    Low Incline 20kg: Should be 22kg increased

    1/ 1x15
    2/ 1x15
    3/ 1x15
    4/ 1x15

    Flat Flyes 20kg
    1/ 1x15
    2/ 1x15
    3/ 1x15
    4/ 1x15

    Cable crossovers
    15kg
    1/ 1x15 1x15 1x15 easy

    2/ 17.5kg back to where I was before prep.. strong

    1x12 1x12 1x12

    3/ 1x12 1x12 1x9 15kg 1x5

    Pec Dec taken

    82kgx 20 super easy

    89kg x 15 PR of sorts

    1 hour workout Not brutal soreness the next day.. Only can just feel it.
    Last edited by NeCrOmAnCeR; 05-26-2019 at 01:34 AM.
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    Saturday: RPM and Calves

    Really hard RPM class. soaked.. Empty class compared to last week was full

    96.0kg heavy weight fasted.

    Leg Press calves: 4 x20 5x15 6x15

    7 plates x
    1/ 1x12
    2/ 1x13
    3/1x14

    +10kg

    4/ 1x12 felt well controlled.
    5/ 1x12

    8 plates
    6/ 1x10
    7/1x10
    8/ 1x10 PR sets.. crushing me


    Pinweight.. 130 prep
    170
    180
    190

    200kg:
    1x15
    +1 1x12
    +2 1x10
    +3 1x10

    Hanging Leg raises
    1x22
    1x20
    1x20
    1x20
    Last edited by NeCrOmAnCeR; 05-26-2019 at 01:26 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: Back: Local

    96.8kg.... 7pm? only 0.8kg more than fastest weight??

    Local gym.. As last workout can get in to see Courtney and gym will be closed next weekend. Meaning have to go Coomera.

    77x20
    87x12

    97kg
    1x12
    1x12
    1x12 good progress

    Steven, Jason and Prue here.. Quite busy too. Made it good to be here.

    Hi rows: 120kg

    1x20
    1x16
    1x15

    Rack Deads

    40kgx12
    50kgx12 easy

    55kg x10

    60kg: 1x8
    2/ 1x8
    3/ 65kg 1x5 10/10 extreme.. Want to be stronger at these.

    75kg/side
    underhand iso laterals

    1x12
    1x11
    1x12 very heavy

    28kg Incline dumbbells
    1x13
    1x13
    1x14

    Straight Arm pulldowns.
    47kg
    1x13
    1x12
    1x12

    Pinweight underhands
    110x12
    117x12
    124x10
    131x10

    138x8

    Should have been 8pm finish... but do these extra sets and watch formula 1 Monaco practise Then talk to Ash.

    End up 8.30pm+ leave.. soaked..still very warm and really really hungry.

    Courtney thought I was out of sorts and not being myself today.. Which was very sweet of her.. But nothing wrong with me..
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: Heavy Legs: Improved on Squats. Last month of May.

    No cardio;

    33kgx50
    54x20
    74x20 33x singles.. no pains at all in knees.. No rusty feeling

    Squats
    Barx20
    20kgx20
    40kgx12

    50kgx12

    55kgx10 belt on.. deep strong reps.
    57.5kgx 8 perfect.. Extremely deep reps.

    Met James and Will and they thought I had excellent hip mobility with Squat form

    60kg: 3 plates per side: 1x8 2 more reps than last week was the goal

    62.5kg: 1x6 2 more reps than last week.


    Back in lots of pain after

    5x10
    6x10
    7x10

    8 plates x 10

    +10kg x 8 reps. Felt really heavy

    9 plates: 1x6 crushed me . Almost going to stop

    2/ 1x8 amazing quality reps.8.15pm

    3/ 1x8


    Leg X: 75 prep

    110kgx12
    117x10
    124x10

    131x10

    138 x 10 super strong! Loved these.. Do another set

    138 x 7 not as good.

    3 t'shirts.. Soaked! Compared to last week. One shirt. 6.50-8.35pm.. Almost 2 hours... Felt okay after. No legs locking up

    and

    Next day as I write this Monday night. No real leg soreness to rate. Amazing!
    Last edited by NeCrOmAnCeR; 05-28-2019 at 07:16 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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    Parkview ride.. Still no tomatoes ready. Vine is loaded. Back soaked and running sweat. Before cold change happens in two days

    53 mins 13.2km


    3.30pm after planning for 2.30pm... Highway blocked.


    Bar x 50

    Smith Military Press 20x30 30x10 35x10 40x12
    45kgx12 no need to do 42.5kg
    47.5kg x 10 heavy belt on

    50kg: 1/ 1x8 at limit
    2/ 1x8 much better.
    3/ 1x7 fail hard

    53x15
    60x12
    67x12

    74x8
    74x8 same every week.. FRUSTRATED!!!

    Side laterals PR improvement 40kg
    1x10 fail
    1x12
    1x10
    1x11

    Rear
    68x17
    75x12
    75x12

    27.5kg rear delts
    1x15
    1x15
    1x15

    Trap bar
    40kgx25
    50kgx20

    60kg:
    1x13
    1x13
    1x13 fail hard everytime.

    No pain anywhere. AND Quads not sore. No rating to give.
    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. This time go over in Shailer property and walk tracks with logging done. To Power easement and beyond...Then find way back
    past more logging x 2 I did not know exist and back on my original track.. Back up the steep hill

    38 mins 2.7m

    and ride to drop car off for extra cardio 6 mins.


    Again try gym 2.30pm. Still end up 3.30pm to 4.40pm: Only one meal + Fruit loops before going. Though was a very big first meal Eggs Florentine plus protein bread and poached egg.

    Overhead French Press
    10kg x 30
    15kgx15

    20kg x 20 felt so easy

    22.5kg x 15

    25kg/side: 1x9

    3/ 1x10 extreme..dropped it and weights fell off.

    Standing dumbbell curls 12.5kgx20

    20kg:
    1/ 1x10 lots of left pain
    2/ 1x10 then on pain and perfect reps
    3/ 1x10 nice slow precise squeeze reps.

    Eugene Pressdowns
    63kg
    1/ 1x9
    2/ 1x9
    3/ 1x9 every set huge failure to get 9th done and hold.

    Preacher curls

    39kg x 20 left x 15

    +2.5kg for right 1x20
    left 1x15

    +2.5kg 1x15 left 1x15

    4/ +5kg 1x15 1x16

    17.5kg kickbacks
    1x17
    1x15
    pause
    1x15

    15kg bicep curls
    1x15
    1x15
    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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    Wednesday: 29th May. 1st proper cold day. Hamstrings

    Sweat Monday on ride. Back soaked. Today jumper on. LUSH Finally season change. Usually happens at start of May. Only 1 mild day when Tim and Ruth was here.

    Lyndale loop 32 mins 7km


    2.30pm Pushed hard to go earlier and worth it Aim was 1.50-2pm.

    Get to see Courtney on my first exercise.

    Seated Leg curls; 54x50 75x20 89x20
    103x12
    110x10
    117x7 failure.

    Lying Leg curls 54x20 60x12 67x12 74x10
    81x10
    2 sets of 81kg

    88kg:
    1x10
    1x10 both easy and smooth.

    No need for a 3rd

    95kg 1x8 real slow and perfect
    4/ 1x9
    5/ 1x9

    6/+2.5kg 1x9 killed it.

    7/ +5kg 1x7 amazing quality.. wanted to do more sets. Best music on at gym.. Hardy use headphones.

    Donkey Calf on Step
    1/ 1x10 normal pace

    2/ 1x8 going slow makes failure at 8 everytime

    3/ 1x8 reset at 4

    4/ 1x8 got to 6 reps then reset.. Feet on fire

    5/ 1x8 done without reset.. Push through extra reps.

    Seated calf
    30kg/side

    1/ 1x15/5/5
    2/ 1x15/5/5
    3/ 1x15/5/5
    4/ 1x15/5/5 could not get more reps..

    Leave 3.40pm. No fans on.. Lush cool workout... Shorts still soaked.. T'shirt ok.


    Not want to be here for 2 hours..Needed Romanian deadlifts.
    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: Super freezing morning. June 1st

    No workout Friday: Gym closed. Could not bring myself to go to Goodlife.

    94.4kg fasted

    Empty: bike class.. But still get hot and soaked.

    Pinweight calves.. Waiting for Leg press

    130x20
    170/180/190/

    200kgx15
    +2 1x16

    +3 1x12

    2/ 1x12
    3/ 1x12 very very strong

    Leg Press 5x15 6x15 7x12

    8 plates: 1x12
    2/ 1x12
    3/ 1x12 get easier

    4/ +10kg 1x9 PR of sorts
    5/ 1x8
    6/ 1x8... still no soreness after

    Leg raise
    1x24 nice

    1x21

    1x15 fail very weird.. Always ways get 20 reps.. so did 6 knee raises.
    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:

    96.5kg

    6.30pm arrived..Talk to Darryl for half hour. Warm tonight.

    7pm

    66x20
    73x12 79x12
    86x12

    93kg: 1x10 1x9 fail

    Hi rows: 120kg
    1x17
    1x17
    1x19

    Low rows
    120kg
    3 sets of 15

    Dumbbell rows: 52.5kg
    1x8
    1x8
    1x9

    7.45pm

    Incline rows: 27.5kg
    1x13
    1x15
    1x15

    110x10
    117x10
    124x10

    131x8
    138x8

    Straight arm pulldowns
    45kg
    1x12
    1x13
    1x14

    8.13pm 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 Y3T Solid workout

    No cardio

    Gym re-opened after polished floors closed it

    3pm open.

    Waiting for digestion. Leave at 4.10pm

    Courtney on. Very happy. Got to see photo's from photoshoot this morning. 6 days out from Spain Amateur Pro card show
    NO words!
    SO amazing.. Torso and arms shredded.. Best conversation.. Made it worthwhile to train early in daylight..
    AND
    made it to Coles and Aldi after workout. Which is always the plan. But happens less 5 times in 4 years.

    Thought gym was going to be too busy to do Week 3 workout.. But I got all my stations without anyone in the way.
    4.40pm
    Leg Press
    5 plates

    1/ 1x20 1x20 1x10 1x10

    2/ 1x20 1x20 1x10 1x10 1x5

    3/ 1x20 1x20 1x10 1x10 1x5

    4/ 1x20 1x20 1x10 1x5 1x5 1x5 Wide reps killed me.But pushed through and got them done

    Leg extensions

    96x10 82x10 75x10

    2/ 103x10 89x10 75x10

    3/ 103x10 89x10 75x10

    4/ 103x10 89x10 75x5 68x2 58x3

    Squats: Bar x20 20kg x 20

    30kg:: 1x12

    35kg:
    2/ 1x11
    3/ 1x11 reached failure everytime at 11 reps. On 4th set Legs were jelly and worried could do the reps. But did fine.
    4/ 1x11

    5.16pm cannot do a 5th set.. Did intend too.

    Sissy Squats 1x20
    10kg x20
    20kg x19
    20kg x 20

    5.30pm leave... [b] Not even shattered leg soreness/fatigue....Monday. Mild soreness and no rating to give.
    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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