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  1. #181
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: Back: Huge PR's.. Really Amazing.

    New Cable rack: Life Fitness
    Close grip Pulldowns: 65kg max.. 4 off full stack. Very heavy.
    25x20
    45kg:
    1x10
    1x10
    50kg: 1x8 brutal limit.

    Hi rows: 60kg 1x20
    70kg x 10
    75kg x 10
    80kg: 1x8
    85kg: 1x6 5.25pm: Not PR's as did 90kg February 2018... But huge improvement over being stuck at 65kg for months.


    Rack Deads: 50kg x 12 55kg x10

    60kg x 8
    65kg x 8 lost grip at 6 doing double over.. Switch to one under. One over.

    67.5kg: 1x6 struggle to hold

    70kg: 1x7 easier than last set

    72.5kg 1x4 felt good. Unsure if 5.

    Incline rows:30kg
    1x15
    1x17
    1x18

    Underhand Lateral rows
    80kg 4 plates start 1x15
    85kg:
    1x12
    1x12
    90kg:
    1x8
    1x8 Huge improvements Not PR sets as have done 200kg fully loaded.


    Low rows: Not done for weeks.
    60kg 1x15
    70kg 1x12
    75kg 1x10 usually 65kg kills me
    80kg: 1x9 nice.. Not struggle.


    Hammer MTS front pulldown New machine
    50 x easy
    60x10
    70kg x 8
    Full stack: 75kg: 1x8 wiped out at end of workout. Hard to start then gets easier


    5.00-6.56pm.

    26 hard working sets.. Plus others up to 40 sets total.
    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. #182
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Sunday: Legs: Stagnant progress.. Still strong. Lower back ached

    Leave home 3.55pm

    Squats: 20x20 40kgx15 and hold last rep

    50kg x10 hold last rep
    4.21pm

    55kg x 10 full depth last rep

    60kg: 1x9 deep not count properly. Could be 10.

    62.5kg x 8 wait ages for back pain to go

    65kg x 8 pain not going away.

    67.5kg x5 6th rep not there.

    5pm

    70kg 1x5 to hard failure.

    Back excruciating. Load up Leg press and do warm up sets through the pain.

    5x8
    6x8
    7x8
    8 plates x 8... skip +10kg

    9 plates: finally no pain

    1x10 smooth.
    +10kg
    1x9 can pause and get last rep

    +15kg
    1x7 felt hard.

    10 plates 1x8 smooth. Pause and push out last rep.

    2/ 1x7 no more time.

    5.30pm

    Quick Leg X sets.... Not have leg area to myself.. Had to work with lots of others.
    then
    cool people were here as leaving. When usually is dead. Not want to leave.

    75kg/103kg
    skip
    110kg
    117x12
    124x10
    131x10 not try 138kg... Need to get out to shops

    First shirts absolutely soaked by time got to Leg press with fan on too.. Worse than last week.
    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. #183
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    Monday: Shoulders: Lots of PR's

    Parkview ride: Unfasted: 46.38mins 12.8km

    4.35pm

    Military Press in new area upstairs: Mirror to far away.. cannot see bar to my nose and lose balance with heaviest sets

    10kgx20 15kgx15
    20kg
    1x12
    1x12
    1x12 felt heavy

    25kg 1x6 5kg plate feels like weighs 1kg too.. There are no 2.5kg plates up here. Which I need
    next
    1x4 awful. No balance.

    Pinweight Shoulder Press
    Skip 53kg
    60kgx12 67x12 back to back

    74kgx12 warm up now
    +2.5kg
    1x8
    +5kg
    1x7

    81kg
    1x7
    2/ 1x9 amped.. made last rep happen

    +2.5kg 1x5

    Rear delts 26kg
    1x15
    1x18
    1x18

    Smith Shrugs 30kgx25 35kgx20
    40kgx16
    45kgx15
    47.5kgx15 felt good

    50kg: 1x11-12
    1x12
    1x12

    Rear delts
    75x12
    +2.5kg
    1x12
    +5kg
    1x12
    82kg x 12 with accidental 1x12 at 75kg.. still killed it non stop reps.

    +2.5kg PR 1x10 Awesome upgrade

    Side Laterals: Usual sets
    49.5kg
    1x15 like nothing HUGE PR +10 1x8 limit.
    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. #184
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    Tuesday: Arms: Huge lifts: New PR's 98.5kg

    No cardio.. Had to go Appt early.

    Barbell curls: Finally all rack were empty and loved it!

    Bar x 30
    5kg x15
    7.5kgx15

    10kg: 1x12 perfect

    12.5kg:
    2/ 1x10 heavy but controlled slow reps.
    3/ 1x10 quality
    4/ 1x10......…….then drop 10kgx3... no pain in any arm during these. Not feel can go heavier

    Warm up pressdowns on new stack 21.25x40

    Hammer Tricep Machine;
    60kgx20
    65kgx15
    70kg x 12
    75kgx10-12 easy
    80kg x 8 was extreme

    Ez Bar Strict 10kgx20
    15kgx15

    17.5kg: 1x10
    2/ 1x11
    3/ 1x11

    Eugene Pressdowns:
    21 warm up
    25kg easy

    32.5kg extreme.4 off full stack
    1x10
    1x10
    1x10

    MTS concentration curls: 25kg last week
    25x20
    30x20
    35kg 1x15 easy
    40kg too hard 1x10 50kg is stack
    35kg x 15

    New Tricep extension machine: 25kg last week
    25x20
    30kgx20
    35kgx20

    40kgx15
    45kg x 10 still not failure.. 1 off full stack 50kg.. Needed to move on before trying it. Then taken from me

    Preacher 39kg.. right arm aches today. Weird. Left is fine.
    1x15
    1x15
    1x17

    Cable kickbacks
    17.5kg
    1x12
    1x12 b2b sets
    pause
    1x12 1x12

    Bicep curls
    17.5kg x10 left ok.. right could not do
    15kg
    2 sets of 12
    pause
    1x12

    Reverse curls with pre set straight bar
    25kg
    1x12
    1x15
    1x15

    6.06pm.. start 4.30pm. After leaving home 4pm.

    No leg soreness on Monday or Tuesday:
    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. #185
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    Wednesday: Hamstrings. More PR,s! Calves and RDL's.

    Venmans walk: Just standard loop. With little green birds. And 4 Wallabies. 49.45mins 3.27

    Lying leg curls: 39 to 74 non stop.
    81kgx10 hard
    2/ 1x12 now easy. Warmed up

    3/ 95kg: 1x8 super slow form&hold
    4/ 1x8 same
    5/ 1x12 faster. Best feeling

    6/+2.5kg: 1x10 real nice reps.. 9 last week
    7/ 1x11 short rest.
    8/ 1x10
    9/ 1x10

    10/ +5kg: 1x8
    11/ 1x6

    Hack Calves
    40kgx30 60x20 80x20

    100kgx20
    Skip 110kg

    120kg: 1x18

    130kg: 1x15 hold last rep.
    no failure

    135kg: 1x11 hard
    2/ 1x13
    3/ 1x13 same
    4/ 1x13
    5/ 1x12

    6/ 280kg: 1x10 easy.. Not crush me.. PR sets

    so good. Need another.

    7/ 1x12 awesome reps.
    5.40pm

    Standing leg curls: 40kg

    1/ 1x10 1x11 L

    2/ 1x12 each this time right leg was smoother.

    3/ 1x14 each sink into reps

    Romanian Deadlifts

    40kg x 10
    45kg x 8
    47.5kg x 8

    50kg: 1x8
    2/ 1x8
    3/ 1x8

    4/ 52.5kg: 1x8 wpw easy. Only a test too

    5/ 55kg 1x6 found limit.


    6.10pm

    Seated calf Usual 30kg/side

    1/ 1x20/5/5

    2/ 1x20/5/5

    3/ 1x20/5/5

    4/ 1x20/5/5

    Prone Leg curls
    58.5kg
    +10 1x12
    +-0
    1x12
    1x12 drop 49x5 40x5

    Unstoppable... 6.30... Empty leg room mostly too. Not soaked for a change with window back in. And fan on.
    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. #186
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    Friday: Chest

    98.7kg

    Barx217 reps

    Low Incline Smith: 20x10 30x10 40x10

    50kg
    1/ 1x10 very low
    2/ 1x8
    3/ 1x8 max failure

    Flat Dumbbell Press.. did not feel right . Out of balance right to left.. Then big knots in back and left shoulder after.. Agony.

    30kgx15
    36kgx15
    42kgx10

    44kg x10 all fine deep reps.

    46kg 1x10 once start. I am fine.

    48kg x 7 felt limit.

    Incline fly's
    24kg
    1x21
    1x20
    1x25

    Flat Flyes
    1x21
    1x21
    1x21

    New Incline Pinweight Press
    25 and 35 warm ups

    45kg: half stack

    1x10
    1x10
    1x11 very extreme.

    Chest Press
    103x12 110x12
    117x12
    124x10

    131x10
    138x10

    Pec Dec
    103kg
    1x15
    1x20
    1x20

    24 working sets
    Last edited by NeCrOmAnCeR; 07-14-2019 at 08:01 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  7. #187
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    Saturday: RPm and Calves

    Very Small class.. Not over heat.. No one in my rows.
    Had to close eyes most of class to avoid the people with no tension on.

    97.2kg

    130/170/180/190

    Leg Press

    6x20 7x20
    8x20
    +10kg 1x15

    9 plates: 1x10
    +5kg
    1x9
    1x9

    +10kg
    1x6
    1x6 still very extreme.

    200kg
    1x20
    +1 1x20
    +2 1x20

    +3: 1x22
    4/ 1x21
    5/ 1x20

    Leg raises
    1x22
    1x20
    1x20
    1x20
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  8. #188
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    Saturday: Back: Pain rolled out.. Kept me from amazing PR workout.

    Arrive 4.30pm I thought... And Courtney finally returns .. ( Also lovely quick chat with Michaela as she rushed to leave

    Huge catch up chat about winning in Spain. Talk so much that felt like half a workout.

    Start workout 5.20pm

    Leave 7.15pm after more talking and dying of hunger.

    Close grip
    45kg x 12.. max last week

    50kg x10
    1x8 killing me

    High rows
    60x20
    75kgx10
    80kgx8

    Rack Deads 50kgx10 55kgx8

    60kgx8
    65kgx8

    67.5kgx8 real nice. tight perfect reps.

    70kg 1x8

    72.5kg x 6 felt strong

    75kg 1x3 extreme. 5kg increase over last week.. 72 for 4 reps.

    30kg incline rows
    1x17
    1x15
    1x15

    Underhand Laterals
    80kgx12
    2/ 1x12
    85kg12
    4/ 1x12
    90kg
    1x7
    6/ 1x7

    Low rows
    70kgx15
    75kgx15
    skip 80kg by mistake.

    [b] 85kg:1x12
    and
    1x12

    24 working sets.... Catch up with Ben. Darryl and Big guy from Yeronga Worlds.
    Last edited by NeCrOmAnCeR; 07-14-2019 at 08:36 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: Chay ravine unfasted. Legs different workout.

    Chay ravine after all chores and shower/food done. Then come home after walk for Meal 2

    Fasted walk yet! 35.40 mins 2.67km 110 step per min.. And this is on a hard incline. Better than Venmans walk

    After knots in back on Friday. need a back off sunday .. After hitting the wall on back pain with Squats last week.

    Not keen. But has to be done.

    4pm cereal. Try to get gym 4-5.30pm then shops... Got to 4.30.. Go Shops first. very busy. Leave 5pm for gym

    More great conversation with Courtney until Jason and Prue arrive Awesome.

    Empty Leg room on this freezing Sunday..

    Leg X warm ups felt fine

    Hack Squats:
    20kgx40-
    40kg x 20
    50kgx15-20
    60kgx12 Belt on

    6.15pm here.

    70kg x 11 still easy
    75kg x 10

    80kg: 160kg: 5 working sets: Every set was extremely hard. 6 reps easy. Last 2 reps are extreme.

    1/ 1x8

    2/ 1x8

    3/ 1x8

    4/ 1x8

    5/ 1x8 [b] 6.50pm by the end of these.. Ouch! Makes no sense.. Got there 5.15pm

    New Straight Ahead Leg Press: Plate loaded

    Start 4 plates per leg: 160kg

    1x16

    5 plates 1x14

    7.03pm

    6 plates x 10

    7 plates: 280kg

    4/ 1x8 extreme

    5/ 1x8

    Not smash whole legs. Feels like Quads only. Feel you have to give everything when on Leg press.

    Leg X

    75/103 prep

    117x12
    124x12

    131x10-12

    138 x8

    7.45pm dying of hunger. 3.5 hours since eaten Freedom meal.

    Raw food in car and home. No choice but get Burgers. Which did not fill me up.

    Then have proper meal 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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    Monday; Strong shoulder workout.

    Parkview ride: 58 mins 14.km

    5pm
    98.0kg no leg soreness at all

    Seated Smith: 30kgx30 35x10 40x12 all fine
    42.5kgx10

    Super strong and explosive reps today. All very deep too. Been waiting months for these to be this good.

    45kg x 11

    47.5kg x 11

    50kg/side
    1/ 1x8
    2/ 1x8
    3/ 1x8 every rep was awesome. Wanted 10-12 reps before adding 2.5kg

    Pinweight Press
    60/67kg is warm up sets of 12

    74kgx10
    +2.5
    1x8
    +5 1x8
    81kg
    1/ 1x7
    2/ 1x7
    +2.5kg
    3/ 1x4-5 reps.

    Rear delts 68x20 75x20 82x12
    89kg test
    1x10
    2/ 1x11 feels good. ANd I was stuck at 75kg for months.Now is warm up


    Side Lateral
    49kg
    1x10
    1x11
    1x10

    6.20pm

    Trap bar shrugs
    40x30
    50x25
    60x15
    65x12

    70kg/side
    1x10
    1x12
    1x13 crush me reps.

    Very long workout without front raises and dumbbell rear delts.. Use to get done in 70 minutes. This took 90 mins
    Last edited by NeCrOmAnCeR; 07-18-2019 at 11:22 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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    Tuesday: Arms: Very strong

    5.15pm first working set.. 6.45pm finish. Shattered for hours after.

    Was not going to do Barbell curls. But so busy in dumbbell area.. Leg area empty

    Bar x 30 5x20 7.5x16

    10kgx15 like nothing

    12.5kg/side
    1/ 1x12 super strong and perfect
    2/ 13.75kg
    1x9
    3/ 1x9

    15kg 1x6 Limit.. Been forever since 15kg done/ Should be normal use.


    Close grip Smith: 40kgx25
    50kgx10
    2/ 1x12

    52.5kg: 1x10

    55kg x 8 not to failure.

    57.5kg x3 gay.. 55kg x 5 also gay

    T nation Preacher triple
    10kg/side
    1x15 1x15 1x10

    1x15 1x15 1x10

    1x15 1x15 1x12

    Tate Press 30kg
    1x16
    1x15
    1x15

    Preacher

    39kgx20 leftx16

    +2.5kg 1x120 left 1x20

    +5kg 1x15 left x 20

    46kg 1x12 nice left 39kg+2.5kg 1x15

    Rope pressdown
    42kg
    1x16
    1x16

    45kg 1x12 1x12

    Hammer concentration curls
    35kgx14
    40kgx15
    45kgx10 limit
    40kg x 10

    MTS Tricep extension

    50kg x 8 too extreme
    45kg
    1x12

    40kgx16

    40kgx20
    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. More PR,s! Calves and RDL's.

    Parkview up to Plateau.. Unfasted and back down Resurrection track Loved it.. Time 1:30.. 5km plus amazing red head birds at waterhole..


    Had to wait for leg curl

    Prone leg curl warm ups 58.5kg x 15 2/ 1x15 Full stack 1x10 2/ 1x10

    Lying leg curls: 67x15 74x10 81x10 88x10

    95kg:
    1/ 1x7
    2/1x12 more like it/ perfect set
    3/ 1x12 10/10

    +2.5kg
    4/ 1x9
    5/ 1x11
    6/ 1x10

    +5kg
    7/1x7
    8/1x8
    9/ 1x7 dying.. 6.05pm.

    Hack Calves
    120kg x 20
    140kg x 20
    then forgot I was already at 280kg and added another 15kg per side=310kg.. HUGE PR SETS

    +10kg 1x15
    +15kg
    1x12
    2/ 1x12
    3/ 1x12
    Back off
    300kg
    4/ 1x15
    5/ 280kgx20
    6/1x20

    Standing leg curls 40kg
    1/ 1x10
    2/ 1x12R 1x13L
    3/ 1x16 super fast easy reps
    4/ 1x16 right...…...1x20 left

    Romanian Deadlifts

    50kg x12-15 not realise this is working weight..

    52.5kg 1x10 heavy but fine

    3/ 1x8 realise had 57.5kg on right.. 55kg on left/

    55kg 1x8 nice.. not kill me like last week

    57.5kg
    1x7 PR
    6.45pm Not crush me

    Seated Calf

    35kg per side.. Upgrade from 30kg and it not killing me 4 sets of 10kg PR sets of sorts Awesome progress.More reps too!

    1/ 1x20/5/5/

    1x20/5/5

    1x20/5/5

    1x20/5/5/
    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: Huge Lifts on Hammer Chest

    Chay ravine. Plus explore new streams. Amazing rock formations like Mt Tamborine... Followed up til split in two. Old disintegrated tent too.
    Would be great after raining.
    1 hour 5.25km

    221 reps Bench Press

    Hammer Bench Press
    40kgx25
    60kgx20

    70kgx15 left has pain. But went away after this.

    75kgx15
    2/ 1x15

    3/ 77.5kg 1x10 strong!

    80kg: 1x11 so smooth. best ever! Not failure.

    82.5kg 1x11 WOW So easy... usually destroys me.. And to think 70kg use to be my limit.


    85kg: 1x5-6 now extreme.. PR!~! I think.

    7/ Back off: 82.5kg 1x7

    8/ 80kg: 1x8 dying.[/b]

    High Incline Smith
    40kgx10-12
    42.5kgx10
    45kgx10

    47.5kgx10 now heavy

    50kg/side
    1/ 1x7
    2/ 1x7
    3/ 1x8 every set to failure.

    Pullovers
    26kgx25
    52kg
    1x16
    1x20 no failure. super smooth. Best yet.
    1x24 no sign of 25th rep...Huge progress... No pain anywhere


    Chest Press
    103x15

    117x12
    124x10
    131x12

    138x11

    +2.5kg 1x8

    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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    Saturday: RPm and Calves

    10 degree cold morning. Lush.. Still only think X2 jacket on

    RPM class empty. Very sad. Minimal regulars. Class way too easy.

    Amazing girl working out before entering class.. Mind blowing beauty with tight lycra showing body off.

    Decide have to stop Leg Press calves. Been doing for months now.

    95.8kg .. dry weight.. fasted.. Huge drop from previous 2 weeks

    Warm ups on Pinweight to 200kgx22

    50kg Dumbbell Calf raises: PR reps: Actually platform at Worlds now. That I could use heavier than 50kg dumbbell press on.

    1/ 1x25

    2/ 1x24 stumble on 19

    3/ 1x28 AMAZING

    4/ 1X25 flush with warm blood all over during set.

    5/ 1x25 stumbled on 26th and could not recover.


    Pinweight

    200kgx+1 1x20
    +2 1x20

    +3 1x16

    1x15

    1x22

    No Abs., someone in the 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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    Saturday: Back: Solid. But not as great previous two weeks.

    3.45pm Donut check in. then gym

    Nice talking to Ben.

    Then Jason here too! With a late Prue... And PT from Tweed had amazing body. Talked to her at end of workout. She was lovely. Thought she had
    seen me before. Never done at show/11 years training. Had amazing triceps/shoulders and Back detail.

    Close grip 45kgx12
    50kgx8
    2/ 1x10 still extreme.

    Hi rows: 60kgx20
    75kgx15

    80kg x 8 rest
    2/ 1x10
    85kg
    1x6 same as last week. Not feeling strong on this.

    Rack Deads
    50kgx10
    55kgx8
    60kgx8
    All easy
    Use end rack with bars set too high

    65kgx8 heavy
    skip 2.5kg
    70kg: 1x8 dame hard
    72.5kg
    1x6
    75kg
    1x4 grip failed badly. Need straps. Wanted more reps today. 170kg


    5pm

    Underhand Laterals
    80kgx15
    85kgx12
    left struggle with grip.. Like Rack deads damaged it.
    1x12
    max 3 sets today. Had to stop.

    Low Rows
    4 plates
    1x15 easy
    85kg
    1x12
    1x12 weight is just right.

    MTS front pulldown
    60kgx12
    65kgx12 Sets are hard to start then fine after first rep.
    70kgx12
    75kg full stack x8 extreme.

    Incline rows
    30kg
    1x16
    1x17
    1x16

    22 working sets.


    5.52pm
    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: No lower back pain. Strong workout.

    No cardio. Still have knots in upper back and neck. Not stop me today.

    My Squat rack taken and refuse to use any others. Long wait.

    Did lots of Leg X warm ups.. Busy room today. Stuart here. But not want to chat till hard work done.

    Talk to Will then Paul.. always awesome... and Michaela.. Super lovely

    then finally wait some more and I get my rack.

    Have Jason and Prue workout beside me. Always helps with motivation and keeping rest breaks short.

    Squats::

    Barx20
    20kgx20
    40kgx15
    50kgx10
    55kgx10... not tight or rusty in any way. Back fine

    60kg: 1x8 no belt

    62.5kg x 8 belt on

    65kgx8

    67.5kgx6

    70kg 1x5 limit. Want that 6th rep.

    72.5kg 1x3 felt strong. Not crush me. Deeper form than last weeks of doing these. Really liked these. Could do 5 with a spotter.


    Cold air coming through window. Still soaked... Go to car get pencil and change shirt.

    Jade and Steve here... All the cool people tonight

    Leg press: 6 x10 7x8 8x8
    9 plates x 9
    +10kg 1x8 strong.. 6.35pm

    10 plates:
    1x7
    1x7
    1x8 finally!

    Nice talk to Cam at the end.. Getting prepped by Dean.. 10 weeks out. Nice guy. Makes hard work all worthwhile talking to someone else who is smashing it.

    Leg X 75/103 did during leg press
    117x12-15 rested

    124x12 easy

    131x10 hard to start. Then flowed.

    7pm

    138x9 and hold.

    Sissy squats: 1x20 1x20
    20kg x25(no time for any more sets... drink bottle empty and need to leave.

    Awesome conversation with Carlos and Ashely. Rounding out this superb day... We talked for ages..

    Then brief chat with Steven on the way out..

    Soaked 3 shirts..Pushed to limit today. Very happy... 2 hours+ Still wish for more volume.
    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 56 mins 13.4km

    Barx50
    10kgx20
    15kgx15

    20kg: 1x12-15
    22.5kg x 12

    25kg/side: Brutal today:
    1x8
    1x8
    1x8 quality of reps got better as sets progressed.

    Pinweight SHoulder press

    67x12-15
    74x12

    81x8
    2/ 1x8
    +2.5kg 1x6 Strong. +5kg 1x3 test.. extreme limit.. WANT that 89kg One off full stack..

    Shrugs on SMith: 30kx25 35kgx20
    40kgx15
    45kgx15
    skip 2.5kg add

    50kg:
    1x12
    1x13
    1x15 best sets yet

    52.5kg 1x10 killed me.

    Rear delts on Pec felt very heavy today.

    75kg: had extra 5kg on. Not notice. =80kg prep

    82kgx15

    89kgx10
    2/ 1x10
    3/ 1x10 extreme sets.

    Side laterals crush me too

    49kg+0
    1x10
    1x12
    1x11

    Carlos and crew here tonight for legs. Already watched in disbelief as Alicia squatted 120kg perfectly.. Went back into compliment on this lift
    she
    was doing 140kg: in Awe Perfect ass to grass 2 reps.. Most males cannot Squat this. Made my night seeing this! Had to txt Jason to tell him.
    Last edited by NeCrOmAnCeR; 07-25-2019 at 01:15 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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    Tuesday: Arms: Lots of stress pain at end in inner elbows

    Unfasted West Mt Cotton walk: 4.06km 1 hour: Park down bottom of Parkview. Short road walk to path that takes me 40 mins from other end.
    Hot day
    Not think this would be.. long.. Huge walk. Massive trees. Lush green forest. Proper bridges. Then found myself at top of West Mt Cotton road. Powerline break. Amazing. On bend of road. Views of Southport and Gold Coast Highrises.


    Barbell curls: 5kgx20 7.5kgx15
    10kgx14

    12.5kg
    1/ 1x10
    2/ 1x10-12 stress pain in arms.. Struggle
    3/ 13.75kg x 9 to test. real nice
    4/ 1x9 best can do today. No chance try 15kg like last week.


    Dips: Left shoulder/arm has pain in it. Push through. But really weak.

    1x25

    20kg x 20

    30kg:
    1x13
    1x14
    1x15... should be warm up weight

    Proper Preacher curls: 10kgx20
    15kg x 17
    17.5kg:
    1x15 hard to start then get better
    2/ 1x17 real nice start high then full reps.
    3/ 1x16

    Tricep Pressdown 21 prep
    25x20
    32.5kg
    1x13
    1x14
    Test 36.25 would not move.

    Michaela came in to start Wide grip Chins.. I said to her" Try unassisted." She did 4 reps Never done before. It was beautiful to watch..
    Back muscles all in display with every rep..Smashed it!


    Preacher: 39x20 right sore.. left working fine. very odd
    +2.5kg
    1x15
    +5kg
    1x15
    Not strong on right today;. But strong on left.

    Overhead Xtensions on new side of stack
    63x20
    77x20
    84x16
    91kg full stack 1x12-13 Hard to start.. Stressed pain in elbows again.

    Concentration MT curls
    40kg
    1x16
    1x15
    35kg
    1x19
    1x19 pain in right.

    MTS Tricep extensions
    40kg
    1x16
    STOP

    Cable kickbacks
    17.5kg
    1x15
    1x17
    1x16

    Reverse curls pre sets 20kg
    1x23
    1x23
    1x23


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

    Venmans walk with 2m Goanna and found new path that goes to walking track off my U turn stream.. Walked partially down before. Never the full way. Comes to road width path.
    Axed my legs bad.. also walked off the path and found huge streams. Never knew existed.. full of water.. and big trees. Amazing

    59 mins 4.0km.. fasted.

    Lying Leg curls: 4pm
    Usual fast warm ups
    88x12

    95kg
    1/ 1x10
    2/ 1x8 slow and strong reps.

    3/ 1x14 fast reps.

    +2.5kg

    4/ 1x10
    5/ 1x11
    6/ 1x12 beating last week with one rep extra on each set.

    +5kg

    7/ 1x8 fast
    8/ 1x8 not focus enough
    9/ 1x9 drop 95kg x 3

    Hack Calves: 120x20
    140x20

    8 plates aside=320. 310kg last week... may have rushed too quickly from 280 to 320 as it was brutal

    1x12
    1x12
    1x13 can squeeze last rep at the top

    300kg
    x15
    280kg
    1x17
    1x18
    1x18 5.11pm

    Romanian Deadlifts
    50kgx10
    52.5kg x 10

    55kgx8
    57.5kg x7 felt like limit.. Thought test though with 60kg: Somehow took 20 minutes+ to do all these.

    140kg:
    1/ 1x7
    2/ 1x7
    3/ 1x7 3 PR sets


    Seated Calf: 35kg/side=70kg

    1x20/5/5 brutal doing the 5 reps.

    1x20/5/5

    1x20/5/5

    1x20/5/5

    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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    Friday: Week 3 Chest

    Thursday: Parkview ride: 52 mins 13.6km

    Friday: Chay ravine/recorded as bike. I sure turned it to walking.. Went down to explore new streams but legs got more cuts and so many on Wednesday
    Looking a real mess. Had to stop. Need shin guards or jeans on. Unfasted walk.. Tried to get out early.. Need to sleep an hour less. 38 mins 2.7km

    Wanted to do a heavy week. But has been 4 weeks since done this workout.. A de-load of sorts.

    Ate pre meal at 5.30pm. Not leave till 6.45pm. no reason and finished by 7.55pm. Courtney on.. So lots of talking before. And wanted to leave straight after.. Still talked for 45 mins. Woolworths and home after 9pm. Too late for meals and early bed.. Still 11.30pm. Should be 10.30pm so feel like waking up.

    Bench x 215

    Smith Incline felt too high at start...Unsure what was going wrong... Could feel it too high on Flyes also

    No one in my way tonight. Good crowd here. No one to talk too.

    20kgx20
    30x15
    35x15 22kg flyes flat x 15 warm up.

    1/ 40kg/side: All sets. Should be 45kg minimum up to 50kg by now.

    1x10 1x10 1x8 hard

    2/ 1x12 1x10 1x6 killed me

    3/ Reset: 1x10 1x8 1x8 all very strong and deep reps... No need to strip to 35kg

    4/ 1x10 1x8 1x8 very happy. Excellent quality too!

    Incline Flyes: 22kg
    1x15
    1x12-15
    1x15 on 5 notch
    4/ 1x15

    Flat Flyes:
    1x12 limit
    1x15 felt much better. Not to failure
    1x12 fail hard
    1x12

    no stupid pump like normal.. Which is very odd. No fatigue either.

    Cable 15kg

    1/ 1x15 1x15 1x12

    2/ 1x15 1x15 1x15

    3/ 1x15 1x15 1x15

    4/ 1x15 1x15 1x15

    Pec Dec

    82kg too light

    89kg x 15

    96kg x 12-15

    Tried on other Pec dec

    96kg x 13

    4/ 1x13 PR sets of such.. Super strong Good soreness for next 2 days
    Last edited by NeCrOmAnCeR; 07-27-2019 at 10:35 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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    Saturday: RPm and Calves

    Easy RPM class.. Half empty.

    96.1kg dry weight... 95.8kg last week.

    50kg dumbbell Calfs

    1/ 1x25 perfect

    2/ 1x22

    3/ 1x24

    4/ 1x25 sink deep into reps

    5/ 1x21 died on this set.

    Pinweight calves

    200kg x20
    +1 1x20
    +2 1x20

    +3 1x22
    1x23
    1x25 PR sets!! pushed for it


    Hanging Leg raises
    1x25 strong
    1x23
    1x22
    1x23


    No talking.. finished at 9.50am.
    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

    5.15pm

    Underhand: 30x50 40x20
    50kgx8
    1x10 much easier than first set then 10 reps hit me hard.

    Hi rows
    60x20
    75x12

    80kg:
    1x10
    1x10
    1x10 not strong at all.

    Rack Deads
    50kgx10
    55kgx8
    60kgx8 easy all sets

    65kgx8 fine

    70kg: 1x18 nice
    2/ 1x8

    72.5kg x 7 with straps on

    75kg x 4 had to use both hands overhand grip. Destroyed me.

    Underhand Laterals
    80kg x 12
    85kg x10
    3/ 1x10 12 reps both sets last week.

    Low rows: 80kg
    1x12
    1x12
    1x12

    MTS front pulldowns
    60kg x 12
    65kg x 11
    65kg x 10
    70kg x 9 hard sets... not as strong as previous weeks... No arm pain either like last week. Prep'd well in meals today too.

    Knots still bad in neck. But rolled out Thursday and Friday.

    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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    Sunday: New leg workout with Atlantis machines

    Belt Squat 20kg/40kg warm ups

    60kg/side killed me

    1x8

    1x8

    65kg x7 extreme

    back to 60kg

    1x8

    5/ 1x8

    Atlantis Front Squats Never done on the Hammer Strength version of this before.
    20kgx15
    40kgx10
    60kgx10
    70kgx10
    75kgx10

    80kgx8
    85kgx9

    90kgx10
    95kgx10

    100kgx8
    105kg test 1x7

    110kgx6= 220kg Nice deep reps on all 10 working sets.

    Atlantis Leg press:

    2 pl 20 4pl x 15

    6 plates per side 1x11

    7 plates x 10

    8 plates x8 limit today.

    7 plates

    1x12
    1x12.. Was going to do 3rd set but missed the rack and had to deload all weights

    Shattered.. Tim was here and we having so much fun.. Such excitement with all this new playground to enjoy.

    Been here since 6pm? Now 8.15pm


    Destroyed at for rest of the night.. Fine on Monday.. Odd.. Expected to be limping.
    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 ride unfasted 50mins 13.2km

    5.50pm:: stuffed around after getting home at 4pm from dr appt.. Need lump in arm cut out and no upper body training for 2 weeks.

    Seated Military Press: 20kgx20 Bar x 50
    skip small weights
    30kgx15
    40kgx12
    42.5kgx10
    45kgx10 never seemed to feel warmed up.. pain in shoulders. still push hard.. All deep reps too.

    47.5kgx10 still kill me

    50kg/side
    1/ 1x9
    2/ 1x8
    3/ 18

    6.20pm

    Pinweight

    74kgx10

    81kg
    1x8
    1x8
    1x8

    Atlantis side laterals

    41kgx20
    48kgx16....1/2 stack.. goes to 89kg
    55kgx12

    would do more sets.. but not want to hog it.

    Shrugs on trap machine

    50kgx25
    55kgx22

    60kgx15
    65kgx12

    70kg
    1x12
    1x15
    1x13 6.55pm... All Pec Dec's in use.. for rear delts.. So I 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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    Tuesday: Arms

    No cardio.. did too much before leaving and never made it out in time.

    5.13pm on warm ups.

    Lifestyle Preacher:
    40kgx25
    50kgx12
    50kgx16 warm ups

    Smith Close grip Bench( warm up on cable first)

    40kgx25 45kgx15

    50kg/side

    1/ 1x12
    2/ 1x12
    3/ 1x12
    4/ 52.5kg x 10 smooth and strong. No failure
    5/ 1x6 die.. same as 3 weeks ago. Lacking progress.

    Preacher Seated new Atlantis.. Never had a seated preacher before in Worlds

    10kgx20

    15kg 1x12 strict
    2/ 1x12
    3/ 1x12

    4/ 17.5kg x9 strict very hard.. could do 3 sets I suppose.

    Underhand Pulldowns

    full stack x 10 felt too much
    42kg
    1x14
    1x14

    Preacher no pains in arms like last week. These were strong today. rare occurrence.

    39kgx20
    +2.5kg 1x16/15
    + 5kg 1x15 each

    46kg 1x15 each.. LEFT ARM TOO PR!~! I think.

    +2.5kg 1x10 right 1x5 left.. got nothing.

    New Atlantis Preacher curl
    55kg
    1x16
    1x20
    1x20 way too easy

    61kg x 16
    68kg x 16 still easy. Been on way too long. Need to move on.

    MTS triceps extension.
    40kgx16
    45kg
    1x12
    1x15

    6.25pm

    Reverse curls: Ez bar 10kg
    1x18
    1x18
    1x18

    New Atlantis Tricep extension machine: Super easy full stack for 3 sets

    75kgx15
    82kgx15

    89kg full stack: 1x12 1x15 1x15

    Atlantis pressdown: Full stack: 89kg..
    1x25
    1x25
    not feel it..

    6.45pm 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. PR on Romanian deadlifts. Super shattered after

    Venman's loop: quick. No detours 42 mins: 3km

    4.20pm

    Lying Leg curls: One big warm up set

    88x16 fast

    95kg
    Best reps ever today
    1x12
    2/ 1x16 super fast and full reps
    3/ 1x15 stretch perfect.

    +2.5kg

    4/ 1x12 lower slowly
    5/ 1x13
    6/ 1x14 determined to get these.. huge reps Last week 10/11/12

    +5kg

    7/ 1x10
    8/ 1x10
    9/ 1x10 die

    Hack Squats 40kgx30 60kgx30 80x20 100x20

    6 plates x 20 easy

    7 plates x 20

    Add 10kg:300kg
    1x17
    +5kg: 310kg
    1x15
    4/ 1x15
    5/ 1x15

    take 5' off
    300kg
    6/ 1x17
    7/ 1x17
    8/ 1x17
    9/ 280kg x 20

    Romanian Deadlifts

    50kgx10 55kg x 10 warm ups

    Skip 57.5kg

    60kg 1x8 easy

    62.5kg x 7 not failure PR!!

    65kg: 1x6: Grip just not hold on.

    1x5 =10kg PR sets


    Seated Calf raises( new machine being used.)

    Upgrade to 40kg/ 2 plates per side.

    1/ 1x15
    2/ 1x15
    3/ 1x17
    4/ 1x17
    5/ 1x17

    Atlantis Leg curls: Full tension all the way: 55kg is full stack:

    34kg

    1x12 just nice.. 4 off full stack
    1x12
    1x12

    4/ 27kg 1x20 just to try.. way too light.

    5/ 41kg: 1x8 hard

    6pm finish... Legs destroyed for rest of the night.
    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: Really strong. Improved every lift today.

    Flat Smith Machine bench press

    7.15pm start

    20kg: 150 reps.. just did non stop....75 reps pause/20/20 etc.. not really count
    40kgx20
    rotate arms like Australian Strength Coach tutorial and NO PAIN>> stops Shoulders binding! Speechless how good this is.

    50kg: 1x14 strong deep reps.

    52.5kg 1x10

    3/ 1x10

    55kg: 1x8 awesome reps. So good.. Need to do more.. Last time 50kg was limit.. When it should be warm up.

    5/ 1x8

    6/ 57.5kg 1x5 strong. But definitely failure.. It has been 6 weeks since last done these.. Huge improvements and after months of pain

    No pain now.

    7.55pm? took so long between sets.. Amazing music though inspired me to work hard..

    Dumbbell Press:

    30kg x 20 then 40kgx16... both sets back to back

    42kg x 15

    44kg x 12

    46kg x 12 Super Strong.

    48kg x 10

    50kg x 8 shaky but ok. Could do another set.. 8.30pm... Talking between sets.

    Chest Press

    103x12/110x12

    124x12-15

    131x12 strong

    138kg full stack
    1x10
    1x10
    1x12! this has been killing me for weeks/months 8 reps max and felt painful to complete... Today... it is finally easy

    +2.5kg 1x10

    +5kg 1x8 finally Super Strong

    18 working sets.. Finish 9pm.
    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

    Friends today.. And she told the class I smell nice too! Good looking girl

    Full class and actually a workout!! Freezing cold this morning too.. Jacket very much needed 11 degree's

    Pinweight prep
    130x125
    up to
    200kg x 20 like nothing

    50kg: Dumbbell Calf raises.

    1/ 1x26 slow and deliberate reps. and squeeze out 25/26th. No stumbles.

    2/ 1x26

    3/ 1x22

    4/ 1x24

    5/ 1x26 losing grip

    Abs

    1x26
    1x24
    1x20
    1x22

    Pinweight:

    +1 1x20
    +2 1x22

    +3 1x22
    /////1x24
    ////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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    Saturday: Back: Finally super strong again like 3 weeks ago.

    Close grip warm ups.. Still weak.. Still same as last 3 weeks.

    Hi rows: 60kg x 20

    75kg x 15
    80kg x 10
    then
    85kg
    2/ 1x15 rest/reset + tune!
    3/ 1x12 awesome reps. Come from nowhere.

    Rack Deadlifts
    50kgx10
    55kgx8

    60kgx8 no belt

    65kg x 8 belt

    70kg: 1x8 belt undid during set.

    2/ 1x8 perfect

    3/ 72.5kg x 8

    4/ 75kg with straps 1x6 no grip slip. Super strong reps.

    5/ 77.5kg x 6 organs hurt

    6/ 80kg: 4 plates: 395 pounds: 1x4 Not done since 2017 I am sure= PR!!~ Never done anymore.. This has been my goal for weeks..

    SO happy! Now to get to 90kg/side: On here for long time.. half hour+


    Underhand Laterals

    80kg x 15
    85kg x 12
    3/ 1x12

    [b] 90kg test

    4/ 1x8

    5/ 1x8 finally where should be.. 10kg more than 2 weeks per side.[/b ]

    Low rows
    80kg
    1x12

    85kg
    1x11
    1x11
    1x12

    7pm

    Straight Arm pulldowns:

    47kg: 3 or 4 sets of 12.. not want to really.. Was soaked from deads. Good people here today.. Not dead and boring like usually is.

    Arms grip perfect.. Not one injury or niggle to get in my 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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    Sunday: Shoulders: As operation on Monday> No upper body allowed for 2 weeks

    6pmish start... Then Carlos and Ashleigh talk so long after first exercise....7.20pm it was... Workout ruined. Should be going home now.

    Jason and Prue here too... Lovely to see them first time in 2 weeks.. Never got time to chat anyone else.

    Dying of hunger... 8pm+ When talk to Kayla on her first reception shift... Who was super lovely to talk too! Another half hour here...


    Standing Military Press
    10kgx20
    15kgx20

    20kg 1x13

    22.5kg/side.. Max today. Last time 25kg 3 sets of 8
    1/ 1x10
    2/ 1x8
    3/ 1x10
    4/ 1x10
    5/ 1x10

    Pinweight Shoulder Press 60x12 67x12
    74x12

    81kg: 1x8
    2/ 1x10

    3/ 1x12 strong: strong
    +
    2.5kg 1x8 easy

    5/ +5kg would not move 1x3

    [b] Atlantis side laterals:41kg x20
    48kg
    1x13
    1x13

    55kg x 12
    5/ 1x12

    Rear delts:
    75kg x12

    82kg x 12

    89kgx12 4/ 1x11.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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