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
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10-23-2019, 06:04 AM #271
Tuesday Back( no pain during workout or 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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10-24-2019, 01:32 AM #272
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 01:57 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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10-26-2019, 10:34 PM #273
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; 10-26-2019 at 11:12 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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10-26-2019, 11:45 PM #274
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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10-27-2019, 12:19 AM #275
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 pumpedThe 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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10-29-2019, 09:31 PM #276
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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10-29-2019, 11:33 PM #277
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 workingsetsThe 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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11-01-2019, 02:40 AM #278
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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11-01-2019, 10:30 PM #279
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 painThe 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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11-01-2019, 10:38 PM #280
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 theseThe 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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11-05-2019, 10:20 PM #281
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 weekThe 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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11-08-2019, 01:39 AM #282
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
40kgx10The 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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11-08-2019, 10:48 PM #283
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; 11-08-2019 at 11:04 PM.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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11-08-2019, 11:18 PM #284
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 1x15The 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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11-08-2019, 11:54 PM #285
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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11-09-2019, 05:15 AM #286
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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11-09-2019, 05:34 AM #287
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 8.10pmThe 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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11-15-2019, 01:56 AM #288
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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11-15-2019, 02:05 AM #289
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 repsThe 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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11-15-2019, 02:09 AM #290
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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11-18-2019, 02:12 AM #291
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 110x8The 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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11-23-2019, 09:58 PM #292
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
1x19The 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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11-23-2019, 10:03 PM #293
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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11-23-2019, 10:26 PM #294
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 1x10The 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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11-23-2019, 10:42 PM #295
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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11-23-2019, 11:28 PM #296
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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11-23-2019, 11:37 PM #297
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. DepressingThe 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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11-28-2019, 12:54 AM #298
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
1x10The 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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11-30-2019, 04:47 AM #299
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 15The 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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11-30-2019, 05:44 AM #300
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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