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  1. #271
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Tuesday Back( no pain during workout or after.)

    Venmans loop: Stream finally full But not flowing. It would have been though over weekend. 42mins 3.25km ..


    Hi rows: 40kgx45 slow and perfect. 60kgx15 70kgx12 strong and smooth
    75kgx10

    80kg x 8 still a struggle.

    Smith Shrugs: 30kgx25 35kgx20 40kgx20 45kgx15

    50kgx12 2/ 1x12 3/ 1x12 extremely hard.

    77kg: Wide grip Pulldowns: 1x10 1x10 1x15 Rested. Nice clean full reps. As first ones caused pain.

    Underhand Laterals: 60x15 70x15 75x20 80kgx15

    85kgx12 easy

    90kg x 10 max out.. Limit. Still back to were I was without pain.

    Low Rows: 4 plates 1x10 1x10 1x10 a struggle.

    MTS front pulldowns: 60x15 65kgx10 3/ 1x11 4/ 1x12

    Straight Arm Pulldowns: On other side facing toilets. Different weights

    47kg: 1x20

    57kg too heavy

    2/ 1x15
    3/ 1x15

    Nice soreness in Lats the next day
    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. #272
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    Wednesday:Hamstrings and Calves: Huge RDL PR +Calves 400kg Hacks

    30 Mins: Lyndale loop. 8.4km


    5.25pm: Roll out Hamstrings and Calves 15 minutes + ball on Neck and back

    Had to wait forever for Lying Leg curls

    Smooth easy warm ups

    89kgx12-15


    95kg:
    1/ 1x18 awesome
    2/ 1x17 strong
    3/ 1x16

    +2.5kg
    4/ 1x14 not full reps
    5/ 1x12+ unsure

    +5kg
    6/ 1x9
    7/1x9
    8/1x10 I think. Felt extra. 6.30pm after calves too.

    Hack Calves:
    280kgx20
    320kg x20

    +10kg: 340kg 1x15

    9 plates: 360kg:
    1x13
    1x14

    +10kg: 9.5 plates
    1x11
    2/ 1x11
    3/ 1x11

    10 plates: 400kg

    1x9
    1x9 amazing strong reps Crush me but so good! Last week 9 plates? 350kg week before max out.


    Romanian Deadlifts:
    50kgx10 60kgx8 65kgx7/8 reps without straps and losing grip

    67.5kg: 1x8 smooth maybe 10

    70kg: 1x8 felt awesome. Usually get 6 reps max

    72.5kg 1x8 smooth no failure.. WOW

    75kg: 1x5 Limit to hard failure. 10kg increase PR!~! no words! No pain in arm or back either afterwords


    Seated calf raises
    45kg
    1/ 1x11
    2/ 1x10
    3/ 1x10
    4/ 1x11
    5/ 1x12 1x12 drop set not move.
    Last edited by NeCrOmAnCeR; 10-24-2019 at 02:57 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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  3. #273
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    Friday: : Week 4: Alot of pain in trying Chest

    Thursday ride: 58 minutes: 14.15km

    Friday: Chay ravine walk after Physio: 43.20mins 3.2km. Fast


    Cardiologist: Over 1 hour of pain waiting just to get a 3 minute talk about plaque on arteries.

    7 weeks since Physio: Feel like no need to go now. Knots all gone in Neck and back. Arm does not hurt. Just lacks strength.
    Lots of movement. Last free Medicare visit today.



    Shoulder Press 1x15 bar only

    Smith Military Press 5/10/15/20kg

    25kg x 10
    27.5kg x 8

    One arm Dumbbell Press: 7kg ok / 8kg hurt

    Smith Bench Press: 20kg x 15
    25kg x 15
    30kg x 10
    35kg x 10 both sets in pain. Had to stop.

    Hammer one arm Shoulder Press: 20kgx15 25kgx15 27.5kgx10

    30kgx10
    30kg x10 over 25kg last week Felt okay

    Cybex Chest Press: 90kgx20 110kgx10 130kgx14 okay.. 150kgx14 hurts

    170kg just no

    Shoulder Press machine by treadmills.32/39/46
    53x10
    60x12 in pain. Push through

    Chest Press: 75x10 82x10
    96x12 very painful

    103x3 max

    Pec Dec:
    75x15
    82x12
    89x12

    96x10

    103x4 hurts no strength.
    Last edited by NeCrOmAnCeR; 10-27-2019 at 12:12 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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  4. #274
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    Saturday: RPm and Calves

    RPM class not as good as last week. Still okay turn out. Most regulars missing and I had to sit one row forward.

    90.5kg today: Last week 89.5kg

    Leg Press Calf raise

    5x20
    6x15
    7x15

    8 Pl x 15
    +10kg: 1x12

    9 plates x 10 not failure..... Use to be stuck at 5 reps for weeks here

    +10kg 1x8

    10 plates: 1x8

    +10kg 1x8 strong

    [b]10 plates+15kg: 1x5 found limit 9 plates+35kg= 35kg PER SIDE increase over what I did last time: 70kg PR!!

    Leg Raises
    1x31
    1x30
    1x30
    1x30 very very good

    Pinweights: 200x30

    +3

    1x30 easy
    1x30
    1x30
    1x30 cannot get to 32 reps.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  5. #275
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    Saturday: Arms.. Not comfortable pain overnight. But can deal

    Barbell x 2 reps in pain Not move

    Dumbbells: 6kg/7kg/8kg all 10 reps. 9kg x 10 okay. 10kgx10 12kg x 4 too hard

    3kg side laterals ok.. 4kg too much

    Pre set bars: Barbell curls: 20kg fine. 25kg some pain.. 30kg test. Could not move.

    Preacher Lifestyle: 40kg x 20 45kgx15 50kg: 1x10 could do another.

    Eugene Pressdowns: 42x15 49x15

    56kg

    1x12
    1x10
    1x12
    1x12

    Atlantic Preacher Curls: 48x15 61x12 68x8 61x12 68x8

    Hammer Tricep Machine:

    60kg/side:
    1x11
    65kg x 9
    60kg x 12 very slow pc reps.
    4/ 1x12

    Reverse 20kg 1x12 1x15 1x15

    Concentration curls: Machine: 30kg: 1x16
    35kg x 14
    3/ 1x14 drop to 30kgx4

    Rope Pressdowns: 35kg: 1x15
    1x18
    1x18 not try heavier. Never seems to work/like it.

    One arm kickbacks: 15kg x 15 2/ 1x15 left arm; right arm: 12.5kg: 1x12+ 2/ 1x15 in a lot of pain.

    One arm curls: Left arm: 15kg: 1x15 2/ 1x15 10kg: 1x12-15 in pain... 2/ 1x15 such a light weight


    Arms felts nicely pumped
    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. #276
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    Sunday: First Squats workout in 4 weeks

    6.20pm

    Extreme pain all sets to 60kg: Swearing and have to ease bar down the post slowly and let recover. Almost bad enough to make me want to to stop. Just not want to leave these alone any longer.

    Squats: 20kgx20 40kgx10
    50kgx10 bar too high. but no choice. Makes shoulder less trapped. And have to unload on to one leg which is dangerous.

    55kgx8 better.

    60kgx6 not failure. Just weird. Less pain now.

    62.5kg: 1x6 6.56pm :

    65kg: 1x6 Good depth:

    Tim turned up. Which inspired me to train harder

    67.5kg: 1x6 no issues.

    70kg: 1x5 awesome! Less arm pain.

    72.5kg: 1x3 very strong.. 5kg more than before injury 7 weeks ago. Always stuck on 70kg:


    Leg Press
    5
    6
    7
    8 all easy

    9 plates: 7.38pm: 1x8

    +10kg: Max weight for today. Not getting more reps. 10 plates not feel achievable.

    1/ 1x7
    2/ 1x8 stronger plus great tune.
    3/ 1x8 same but determined.
    4/ 1x8 perfect. 8pm


    Leg X: 75/103

    Never done so many high rep sets in one go with Ultimate PR at the end.

    110x15
    117x15
    124x15
    131x15

    138x15( this is usually a PR and I leave.

    +2.5kg: 1x15

    +5kg

    1/ 1x18 Tim watching me. Slow perfect reps.
    2/ 1x17

    3/ 1x24 PR!~! just ridiculous. Beating 20 reps last week. Mind completely blown!
    8.32pm

    Sissy Squats
    1x20

    20kg
    1x20
    1x20
    1x20 max failure.


    Soreness quite mild on Monday and Tuesday: No rating. Did use 3 shirts though.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  7. #277
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    Tuesday: Back: Stronger

    Parkview ride:50 minutes 13.1km

    Venman loop 44 mins 3.15km

    6.20pm:

    Hi rows

    40kg x 40 60kgx15-20
    70kgx12
    75kgx11 fail
    80kg x10 still very hard to do.

    Smith Shrugs: was suppose to do trap bar
    30kgx25
    35kgx20
    40kgx15
    45kgx14

    50kg/side 1x15 1x15 1x15 tried to get 18 reps on last set. No Still 3x12 best before.

    Medium Grip Pulldowns Strong

    77kg x 20 easy
    87kgx15
    97kgx14 still easy
    107kgx6 too heavy

    Underhand Laterals
    70x15
    75x15
    80x12-15
    85x10+

    90kg x 10 strong.. 2/ 1x8 failing.


    Low rows
    80kg
    3 sets of 10 no progress

    MTS front raises

    60x15
    65x12
    70kgx12

    75kgx10 now heavy. NO PAIN

    Straight Arm Pulldowns

    47kg: 1x18 facing toilets

    56kg facing treadmills 1x4

    47kg with 3 on top =1x8 to hard>> 2,2kg each=6.6kg

    +1 = 1x10 still struggle. very odd.

    47kg
    1x18
    +1
    1x12

    24 workingsets
    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. #278
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    Wednesday:Hamstrings and Calves: No changes. Calves weak today.

    Tuesday Venman's s walk : 44mins 3.1km

    Wednesday: Ride from Caltex to Lyndale loop [b ] 31mins 9.0km[/b]

    Lying Leg curls: Nice warm ups.

    95kg:
    1/ 1x20 perfect. Fast n Smooth
    2/ 1x16
    3/ 1x14

    +2.5kg
    4/ 1x15
    5/ 1x15

    +5kg
    6/ 1x11
    7/ 1x11
    8/ 1x10 and hold last rep

    Hack Calves:

    8 plates x 20

    9 plates x 15
    Long rest
    1x12 crush me. no foam rolling before.

    3/ 1x12-15.. no chance of adding weight.. 40kg under from last week.

    drop to 340kg easier
    1x15 stronger. Positive reps.
    320kg
    1x19
    1x19
    dropset 300kgx10 280kgx20

    Romanian Deadlifts.: 50x8 55x8 60x8

    65kg 1x8 straps on

    67.5kg 1x8 Strong now.

    70kg: 1x8 solid;awesome

    72.5kg: 1x8 hand placement off.

    75kg: 1x5 failure. Felt so strong till 5th rep.

    7.30pm: Started 5.30pm

    Seated Calf raise

    45kg/side

    1x10
    1x10
    1x10
    1x10
    1x10 drop 40kg x12. Good soreness next day.
    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 5: Chest and Shoulder: SO much stronger!

    Chay ravine walk. Rain heavy before. But not during walk: 2 black face wallabies right near the entrance was cool: 45 mins 3.24km

    Bar only 3x20 Military Press. Pain at start. 8.10pm

    Smith Seated Military Press: 10kgx15 15kgx15 20kgx15
    25kgx15
    27.5kgx15
    30kgx10
    32.5kgx7 hurt.. 15kg more than last week

    Smith Bench: 10kgx20 20kgx15 25kgx15
    30kgx15
    35kgx10 strong
    37.5kgx10 fine
    40kgx10 test.
    42.5kgx8 still okay 15kg more than last week. In pain too at 35kg

    One arm dumbbell press: 9kgx9 10kgx9 12kgx8-10 14kgx5 NO > Pain

    Hammer Shoulder Press: Never done 2 arms yet. Much easier.
    20kgx10
    25kgx10
    30kgx10
    35kgx10
    37.5kgx10 no pain

    40kgx10
    42.5kg x 7 limit.. Close to normal 50kg which did for years...When times are good 60kg-65kg

    Shoulder press Machine. Tried sitting other way around: 25/32 okay 39kg hurt

    Done 39 up sitting back against machine.

    60kgx12
    67kgx10
    74k? no too much.. Which is very heavy.. Still 60kg hurt last week and was fine today.

    Pec Dec
    82kgx15
    89kgx15
    96kgx12

    103kgx9: Beating last weeks 4 reps with pain.. Painful still but okay

    Chest Press:
    82x15
    89x15
    96x10 okay

    103x9 okay
    110kgx5 now pain which is 110% effort anyway. Last week 103 was in 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 weak calves+ Strong abs.

    Easy RPM class: Packed to roof. Awful music too.

    No strength in Calves: Ankles ached.

    91.1kg fasted

    9 plates killed me 1x10 1x10-12 stopped.. Just not moving nicely.

    Pinweight: 200kgx20
    +3
    1x20
    1x20
    STOP

    200x20

    Leg raises
    1x35 PR!~!
    1x30
    1x29
    1x30 happy with these
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: Pain free arm for Squats:

    4pm workout: [b] No pain today: Huge jump in painfree: Bar x: 20 20kgx20 40kgx15

    4.28pm: 50kg x9
    super deep
    55kgx8

    60kg: 1x8 no belt felt amazing. Super strong. deep till 8th rep.

    62.5kg: 1x6 still strong.

    65kg: 1x6 rest.

    67.5kg: 1x6 belt on fine.

    70kg: 1x4 harder: Form suffers: Maybe 5 possible.

    72.5kg: 1x3 higher. same as last week.

    Squat Press

    6
    7
    8
    9 all easy

    10 plates x 8 heavy.

    +10kg 1x8 strong

    11 plates: 1x7 still at limit

    2/ 1x7

    5.22pm

    Leg X: 75/103
    110x15
    124x15

    131x15

    138x12

    +2.5kg: 1x15

    +5kg: 1x15

    Out 5.40pm. Soaked through 3 t'shirts.. Loved getting so much work done in 90 minutes and more people here.

    Very sore on Monday but okay. Much more 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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    Saturday: Arms: Bicep much stronger.FINALLY STRONG 2/11/19

    Way too late . Too much talking.. Tim here with Kirsten at 24 weeks. Awesome to see her.

    Lifestyle Preacher curls: 40kg x 20
    45kgx15
    50kgx12 usual failure point
    52.5kg x 12
    55kg x 10
    57.5kg x 8

    60kg x 7 strong then > 1x11 or 13 unsure. Just ridiculous increase of strength


    Eugene Pressdowns

    42/49kg

    56kg
    1x15
    1x15
    1x15

    63x4 still too heavy

    Atlantic Preacher usual warm ups:
    61x12
    68x12
    +2.2kg 1x10
    -2 of these: `1x10
    73kg x10
    75kg x 10... amazing! up two pins after weeks of stagnation.


    Underhand tricep pulldowns
    35kg
    1x15
    1x15
    1x15
    38,5kg x 10 limit.

    Concentration curls: 35kg
    1x16
    1x16
    1x16 Reverse curls 3x15 as per usual

    MTS Tricep Extensions

    30kgx15
    35kgx15
    40kgx10
    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: Back 4/11

    Full time work: Shoulder can cope now 9 weeks since injury: No cardio at all this week.


    Hi rows: 40kgx40 60kgx15-20
    70kg x 12-15
    75kg x 11
    80kg x 11 still same failure.

    Trap bar Shrugs: 40kgx25 50kgx20 60kg x 15 65kg x 15

    70kg/side:
    1x12
    1x12
    1x12

    Medium Grip Pulldowns
    87kg x15
    97kg x 8 struggle. WTF Last week 14 reps
    87kg x 15 weak

    Underhand Laterals
    80kg x 15
    85kg x 15
    90kg x 11
    2/ 1x10

    Low Rows: 80kg 3 sets of 10

    MTS Front Pulldowns:
    65kg x 15
    70kg x 12
    75kg x 15
    75kg x 15

    Straight Arm Pulldowns: 49kg
    1x18
    1x17
    1x19 56kg x 4 too heavy still. Use to just get 12 reps with this for months. SO 19 reps is ridiculous.
    Last edited by NeCrOmAnCeR; 11-09-2019 at 12:04 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday: Remember remember the 5th of November

    Lying Leg curls: 95kg:
    1/ 1x20 fine
    2/ 1x19
    3/ 1x20 best 3 in a row yet

    4/ +2.5kg
    1x15
    5/ 1x15

    +5kg

    6/ 1x10
    7/ 1x11
    8/ 1x10 small wins

    Hack Calves:
    240kg
    280kg

    320kg 1x18

    360kg:
    1x13
    1x13
    1x12 killing me

    drop to 340kg
    1x16
    1x16 better quality

    6/ 320kg x 20: 240kg x15 drop sets

    RDL

    50kg x 8 55kg x 8 60kg x 8 65kg x 4.. no grip

    67.5kg x 8 straps and belt for first time.

    70kg 1x8

    72.5kg: 1x8

    75kg: 1x5 still same failure as last 3 weeks.

    Seated Calf 45kg/side
    90kg
    1x10
    1x10
    1x10
    1x10
    1x10 drop 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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    Friday: Week6 Chest&Shoulders: 10 weeks since injury.

    2 x barbell press 18 reps.. light pain

    Smith Military Press: 10x20 20x20
    30kg x12 deep reps
    2/ 1x12
    3/ 32.5kg x 10
    4/ 35kg x 8 total failure.. up 5kg

    Smith Bench: 20kgx20 30kgx20 35kgx10-12
    37.5kg x 8
    40kg x 10 good with music on

    42.5kg x 8
    45kg x 8 some pain. Strong... 5kg more than last week.

    Dumbbell press

    14kg x 10
    16kg x 7
    18kg x 7 Hell yes 14kg x 5 last week max.

    Hammer Shoulder Press: 20kgx15
    30kg x 15
    35kg x 10
    40kg x 8
    45kg x 5 limit.. Huge improvements and skip warm ups/slow add ons

    Shoulder Press : 60kg x 12 painful 67kg x 10 hard to start. and painful

    Sit around the other way. 53kg x 10- max

    Chest Press: 75/82/98 painful push through

    103x10
    110x8 last week was 5 reps.

    Pec Dec: 82/89/96x12

    103x9 painful to start and then push through

    Triceps really sore as I write this.
    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

    RPM class average

    Nice talking to Brad about training and Worlds. No Jane chats today.

    90.2kg

    Leg Press calves: Still no strength... 9 plates: 3 sets of 12 limit... A real freak workout. 2 weeks ago.

    Hanging Leg raises
    1x31
    1x30
    1x30
    1x30 strong sets

    Pinweight: 200kg+3 4 sets of 25.. Not even close to 30 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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    Saturday Arms: Strong.. Need more volume

    Barbell x 6 reps all can do

    Lifestyle Preacher: 40kgx15 50kgx10 55kgx10 57.5kgx8 All guess work

    60kgx8
    62.5kgx7

    65kg x 5 test



    Eugene Pressdowns: 42/49 prep

    56kg:
    1x15
    1x16
    1x16
    1x17 not try 63kg today.

    Atlantic. WOW so good.. Closer to full stack

    48/55/61

    68kg: 1x12

    75kgx12 still easy

    +2.2kg 1x10 solid

    82kg x 7
    Up two pins.

    Hammer Triceps Pressdowns

    60kgx15
    65kgx15

    70kgx12
    75kgx10 nice. 10kg stronger than last time.

    Got here 6.40pm. Left 8.10pm
    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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    Sunday: Same workout. Less pain.

    Leg X warm ups

    Squats: 0x20 20x20 40kgx15

    50kg x 10 4.39pm
    55kg x 8
    60kg x 8

    62.5kg x 8 no belt 4.50pm

    65kg x 6 felt limit

    67.5kgx6 back sore

    70kgx 5 out.. Okay. Just running out of time. Next set not worth it.

    Squat Press

    usual sets 6/7/8/9/10 plates

    11 plates

    1x8
    1x8 failure every time.. but one more rep finally PR each set.

    No time for anymore.
    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: 12/11 Back

    USual Hi rows. No progress

    Smith Shrug: 50kg 1x12 2/ 1x12 3/ 52.5kg x 12 4 55kg x8 limit...10kg increase!

    Medium grip Pulldowns 87kgx15 97kg x 12 2/ 1x11 3/ 1x10 drop 87 x3-4 drop 77x 3-4 reps

    Underhand Laterals

    85x11

    90x12
    90x10

    Front raise Pulldowns 65x12 70x12

    75x12
    1x10

    Straight Arm pulldowns: 49kg
    1x15
    1x17
    1x18 PR's of sorts/ A lot of 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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    Wednesday:Hamstrings and Calves

    Lying Leg curls

    95kg

    1/ 1x22
    2/ 1x21
    3/ 1x20 WOW good high reps


    +2.5kg

    4/ 1x15 just
    5/ 1x15

    +5kg

    1x9
    1x9
    1x9


    Hack Calves

    320x18

    340kg
    1x12
    2/ 1x16-18
    3/ 1x17
    4/ 1x14

    320kg x 18

    1x18
    drop
    1x14 7 plates
    1x12 6 plates

    RDL

    usuals

    65kgx8 straps on

    70kg x 8 belt on light pain

    72.5kg x 5 ouch .. failure.

    Seated Calves: 45kg/side

    1x12
    1x10
    1x12
    1x12
    1x12 drop 1x15

    40kg: 1x17 fresh.

    Very sore next 2 days.. Yet Calves so weak.
    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 7 of recovery. Finally can press a Barbell

    Bar only: Standing Press: 1x26 1x25 1x26

    Smith Seated Military Press: 20kgx20
    30kgx15 skipping warm up now.qasw

    32.5kg: 1x12 35kg x 12 37.5kg x 10 40kg x 2 pain.. stop

    Flat Smith Bench: 20kgx20 30kgx15 35kgx12 37.5kgx12

    40kgx12 okay
    42.5kg x 10 light pain
    45kg x 10 not strong

    Hammer Shoulder Press: 20kgx20 30kgx15 35kgx12

    40kgx8 45kgx5.. Just like last week. still in a lot of pain.

    Dumbbell Press: 14/16kg 18kg x 10 nice.. 20kg x test... LIMIT

    Shoulder Press: 46/ 53 60kgx12 67kgx10 Limit

    Reverse: 39/46 53kgx10 60kgx4 limit.. using neutral hands to get up.


    Pec Dec: 82x20 89x15 96x12 103x8-10. 110kgx8 3/ 1x10 WOW the only improvement.

    Chest Press: 82/89/96 103x10 110x8
    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: Arms

    Barbell 3x15 so good. Pain free. How many weeks I could not even pick up the bar

    Lifestyle Preacher: 40kgx20 50kgx15 55x10 57.5kgx8
    60kgx8
    62.5kg x5 failure.

    Eugene Triceps: 42/49kg 20/20 Pumped.

    56kg:
    1x16
    1x16
    1x16

    63kg x 2 test

    Atlantic Preacher curls: 61kg x12 68kgx12
    75kgx9
    82kgx7
    +2.2kg x 2 1x2 not move. Should not have added 2 lots

    Hammer Triceps: 60kgx15
    70kg x 12-15
    75kg x 10-12 strong

    80kg x 8 wow

    Reverse curls: 3 sets of 20

    Concentration curls MTS machine: 35kg
    1x20
    1x19
    1x19
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: Squats and Leg X not enough time.

    Forgot Notebook

    Leg X warm ups

    Squats: 20x20 40kgx14 50kgx10 55kgx8 60kgx8 62.5kg x 8 no belt

    65kgx6
    67.5kgx6

    70kg x 5 strong But higher reps.

    Leg X: 75/103

    110x12-15

    124x15

    131x15

    138kg x 18: Just enough time to leave for shops. 1 hour 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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    Tuesday: Back: too late.Not into it.

    Hi rows: 40kgx40 60kgx20
    70kgx15
    75kgx12 hard
    80kgx8 still limit

    Trap Bar Shrugs : 40kgx25 50kgx20 60kgx12 65kgx12
    70kg
    1/ 1x10
    2/ 1x10
    3/ 1x10 drop 60kgx5

    Underhand Laterals:80kgx15 85kgx12
    90kgx10
    1x8
    3/ 1x8

    Medium grip pulldowns
    87kg x15
    97kg x 8
    97kg x 9 limit is gay
    87kg x 14

    MTS Front raise: 65kgx15 70kgx12 75kgx10 75kgx10

    Straight Arm Pulldowns: 56kg x 5 test.. way too heavy
    49kg
    1x16
    +2.2+2.2kg 1x2?

    + 2.2kg 1x8 drop off 1x10
    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

    Hate the program: Still do it anyway. But so late. 8.30pm finish without RDL's

    95kg:
    1/ 1x17
    2/ 1x19
    3/ 1x19

    +2.5kg:
    4/ 1x18 WOW!!
    5/ 1x19 killing it


    +5kg

    6/ 1x8
    7/ 1x8

    Hack Calves: so weak 280kg felt heavy
    300kg x 14

    really odd no strength. Need foam roll... But rested Calves on Saturday.

    1x151x15
    1x15

    5/ 280kgx18

    Seated calf raises.
    45kg
    1x10
    1x10
    1x10
    1x10
    1x12 pause 40kg x 15 Talked to Karen at the end of workout. To see where she has been. Use to be a regular and killing it! Was so lovely.
    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 8: No strength increases on Major lifts.

    Standing Press
    1x25
    1x26
    1x27

    Smith: Seated Military press
    20kgx20
    30kgx12
    32.5kg x 12 pain
    35kgx10 pain

    37.5kgx8 extreme

    40kgx3 high reps. Not nice. Fail on 4th rep

    Smith Flat Bench:20kgx20 30kgx15
    35kgx10 heavy
    37.5kg x 10 fine
    40kg x 10
    42.5kg x 8
    45kg x 7 failure

    Dumbbells 14/16 18kgx8 20kgx7 improved

    Flat dumbbell 22kgx8 barely could control. STOP

    Side Laterals: Cannot move Atlantic machine: and it clicks on 1kg dumbbells raises

    Shoulder Press 39/46/53
    60kgx12
    67kg x 8
    +2.5kg 1x7 Limit: A good increase though

    Reverse: 39/46 53x8 heavy 60kg: 1x6

    Chest Press: 89/96
    103x8-10
    110kgx8
    2/ 1x8
    3/ +2.5kg: 1x8

    Pec Dec
    103x10
    110x8 pain
    +2.5kg
    1x8 fine
    +5kg
    1x5 killed me. these are sets that not touched for years.. 103kg always the limit. SO this is very strong.

    Rear delts on Pec
    61kgx10
    No pain
    68kg 1x10
    +2.5kg
    1x8 Limit
    back off
    68kg x 12.

    Good session. Inspired by a female figure girl training hard+ great music.
    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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    Arms Saturday: Wasted time

    Barbell curls
    1x20
    1x25
    1x25

    5kgx5
    2.5kg x 9

    Preacher 40kgx40 50kgx15
    55kgx15
    57.5kgx15
    60kgx10

    62.5kgx8

    65kgx 5 increase of 5kg

    Hammer Triceps 60kgx20
    70kg x 15 easy

    75kgx12

    80kg x 8 limit. Well rested too. No one good here 8.30pm. Depressing
    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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  28. #298
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    Close grip Pulldowns: 40kgx20 45kgx12 50kgx8 2/ 1x8 still same limit

    T Bar rows: Now new bar is different geometry. 60kgx20 80kgx12 90kgx10
    100kg x8 nice
    for first try
    105kg x 5 limit

    Smith Shrugs: 40x20 45x15

    50kg: 1x12
    52.5kg 1x10
    3/ 1x12

    4/ 55kg x 12

    57.5kg: PR!~! 1x6 too heavy though.

    Seated Rows: not done forever

    87x15
    97x12
    107x12 smooth

    117kgx10-12 no failure.
    127kg x9 full stack: 1x9 smooth

    Incline dumbbell curls
    24kg x 20
    26kg x 16
    28kg x 14
    30kg x 12 really nice.

    MTS Front pulldowns: 65kgx10 70kgx10 s0re shoulder. Stop

    Straight arm pulldowns
    49kg
    1x15
    +2.2kg
    1x8
    1x8
    1x10
    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: New Hamstring workout.

    Atlantic Standing Leg curls
    27kgx25
    34kgx12-15

    41kg: 1x14 left 1x12
    2/ same
    3/ same

    4/ 48kg 1x8 perfect. 1 off full stack
    5/ 1x12 left. 1x11 right. amazing

    RDL
    40x10
    50x10 55x8 60x8

    65kgx7 lose grip

    70kg: 1x8 with straps and belt.

    72.5kg 1x8 heavy.

    75kg x 7

    77.5kg x5 failure. PR!~!??

    Seated Calf raises
    45kg
    1x10
    1x10
    1x10
    1x12 drop 40kg x 15
    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:

    Barbell press: 1x25
    1x35
    1x35+WOW 10 reps more than last week


    Smith Shoulder press: 20kgx20 30kgx12
    32.5kg x 11
    35kgx9 pain
    37.5kg x 10 stop

    Last week 40kg was too much

    Smith Flat bench
    20kgx20
    30kgx12
    35kgx12
    37.5kgx10
    40kgx10

    42.5kgx8 last rep was painful
    45kg x 8 just get it. Want to be up to 50kg by now.

    Shoulder Press machine 60kgx10 67kgx8 agony

    Reverse: 60kg x 7

    Chest Press: 110kgx10
    +2.5kg
    3 sets of 8

    Pec Dec: 110kg x 10
    +2.5kg
    1x8
    1x8
    1x8

    Rear delts
    61kgx14
    68kg x 8
    68kg x 8
    61kg x 15

    Shoulder in pain at work sometimes. And last week. Where as first 2 weeks at work it was ok.
    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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