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  1. #1
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    2020: Past to the Present:Become a Visionary. The world never saw him coming

    12th year of writing journals on here:

    2019: https://forum.bodybuilding.com/showt...hp?t=176630551

    Last 4 years have been in middle of prep at this time of year. August 31st 2019: Snapped Supraspinatus tendon in right shoulder. Still recovering. 7 kilo's lost.
    =
    No chance of doing a February/March show: Vowed never to compete again after being the best guy on stage in 2019.

    As always titles of my journal are Dj Promo Track titles. This year is the same. Added with my own version of Miss K8 Masters of Hardcore lyrics

    Another fantastic Dj Promo Track: Work Ethic: Sampled from Will Smith motivational speeches.

    The separation of talent and skill
    Is one of the, the, the greatest misunderstood concepts
    For people who are trying to excel
    Who have dreams, that want to do things
    Talent you have naturally
    Skill is only developed by hours and hours and hours
    Of beating on your craft

    Where I excel is ridiculous sickening work ethic
    You know, while the other guy is sleeping, I'm working
    While the other guy is eating, I'm working

    I realized that
    When you take to handle the level of success that I want to have
    It's difficult to spread it out and do multiple things
    It takes such a desperate, obsessive focus
    And you got to focus with all of your fiber and all of your heart
    And all of your creativity

    There's a certain delusional quality
    That all successful people have to have
    He who says he can, and he who says he can't
    Are both usually right
    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: 3rd January: 1st Workout

    New years eve on Tuesday: Plan was to train in afternoon. Never made it.
    Wednesday: New Years Day is for relaxing. 2 missed Hamstring sessions now.
    Thursday: Always my rest day

    I never have a week off. But 4 days off is a good break

    Smith: Flat Bench: 1x70 done as 20kg/side 40/10/10/10

    40kg x 12 to chest
    45kgx10
    47.5kgx8

    50kg : retract Lats. made for better reps.Less pain
    1x7
    1x7
    1x7 no strength.

    picked up 28kg dumbbells and instantly feel injury coming.. Put down

    Hammer Incline plate loaded: 45kg/side
    1x8
    struggled
    1x9
    1x9
    1x8
    1x10

    Flat Bench Flyes first time doing since injury 14x10 16x10 18x10
    20kgx16
    2/ 1x20
    22kg x 15 no issues
    24kg 1x12 felt strong. slightly unstable. My normal is 26kg. Chest felt big after

    Chest Press:
    103x10
    110x9
    2/ 1x9
    3/ 1x9

    Pec Dec
    103x10
    110x10
    +2.5kg
    1x10
    1x10
    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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    Saturday: RPm and Calves: With extra Abs

    Good class with Saddle drop. Not hot

    Hack Squat Calves

    60/80/100 x12

    110kg 1x13

    120kg
    1x11
    1x12
    1x11

    Leg raises:
    1x28
    1x28
    1x28
    1x28

    Pinweight 200x20
    +3
    1x20
    1x20
    1x20
    1x20

    Rollouts 1x20
    1x20
    1x20

    Planks
    1:30
    1:30 then had huge talk with Nick. Not seen since last April?
    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: Heavy

    Leg X.. right knee better today during warm ups.

    Squats: bar x 20 20kgx20
    40kgx15
    50kg x 8
    55kgx8

    60kg x 6 crushed me

    65kg x 6 belt on
    67.5kg x 6

    70kg x 5
    72.5kg x 3. Not my usual 5 reps. Lost strength.

    Leg Press
    6x10
    7x10
    8x10

    9 plates:
    1x7
    1x7
    1x7.. no improvement past failure at 7 reps on every set.

    Leg X:

    75/103 10/10

    110x15
    117x15 smooth
    124x15
    131x15

    138x17 Awesome Full stack
    +2.5kg
    1x17

    +5kg
    1x14
    1x12
    1x12 nothing left in me.

    Sissy Squats 1x20
    20kg
    1x18
    1x24 amazing then walked up stairs and took to long

    1x17 not feel good.

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

    Bar x 20
    5kgx15 n7.5kgx112
    10kgx10
    2/1x12 smooth

    11.25kg x 7
    4/ 1x18 amped

    5/ 12.5kg x 5 reps. PR of sorts attempt. Not done since injury. Really nice

    Tricep Pressdown
    68x20
    73x15
    82x15
    86x15

    Full stack: 1x15 smooth
    +2/3kg
    1x14
    +4.6kg
    1x12 fail

    Preacher curls
    77x20
    81x15
    88x12
    +2.5kg 1x9
    +5kg 1x7

    Full stack: [b] 91kg x 7 beating 5 reps last time

    Hammer Triceps 80kg/ 4 plates per side
    1x9
    1x8
    1x8

    Ab rollouts
    1x20
    1x20
    1x15

    Reverse crunches
    1x15
    1x15
    1x15
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Monday: Shoulders

    Late and interrupted. Would have got more done if not working in with Tiler friend.

    Amazing improvements though. So much stronger on pressing.

    Standing Military Press:

    5kg x 20
    10kgx15
    12.5kgx12
    15kgx12 really nice
    17.5kgx6 ; took 3 goes to press up
    then hard reps
    Could not lower to nose. Higher reps.

    Pinweight Shoulder Press: Did so many sets.. 67/74 all 12 reps+ amazing.
    no 2.5kg increments
    Just went for it

    81x10 back PR? One off full stack!

    Face front.. Still neutral grip to get up
    67x12
    74x10 Best yet I think.

    rear delts: 61x20
    67x 15
    75x11
    75x11 failure

    Front raise:
    17.5kg
    1x12
    1x12
    1x12 in pain
    Last edited by NeCrOmAnCeR; 01-08-2020 at 01:24 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. #7
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    Tuesday: Back: Average

    Underhand Laterals: 40x20
    45x12

    50kg: 1x8 struggled. so heavy
    2/ 1x9 still extreme
    3/ 1x15 like it was 25kg.. really weird. Unstoppable. Hand of God helping

    T bar rows:
    80kgx10
    95kgx8 heavy
    100kg x 8 actually okay.

    Shrugs: 30kgx20 40kgx20 45kgx12 47.5kgx10
    50kg
    1x8
    1x8
    1x8

    Wide Grip Pulldowns
    87kg 1x15
    97kg 1x6-7
    87kg
    1x10
    1x12

    MTS front pulldowns
    60x12
    65x12
    70kgx9
    4/1x8

    Incline Dumbbell rows
    30kg
    1x12
    1x12
    1x12

    Straight arm Pulldowns
    49kg
    1x18
    1x17
    +2.2kg
    1x8
    1x8 drop 1x9
    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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    Red face Friday: 10th January: Started supplementation to heal. Not getting anywhere.

    Smith Flat Bench. Very weak and in pain

    20kg x 60/10/10/10

    30kgx15
    40kgx12
    45kgx10

    47.5kg x 8

    50kg x 6 in pain and very weak.. Cannot lower to chest.
    2/ 1x5

    47.5kg x 8 no choice to back off. Never had to do this.

    Incline Hammer Machine Press: 40kgx12
    45kg
    1x8
    1x9
    1x10
    1x9
    1x9 in pain trying to get these reps.

    Flyes: 22kg x 15(guess)
    24kg
    1x12
    1x12
    1x13 right arm not in control.Can feel it wants to drop and at risk of injury Still keep going.

    Chest Press machined 103kgx12
    110kg
    1x10
    +2.5kg
    1x10
    1x10
    1x10

    Pec Dec: 103kg x 12?
    110kgx9
    2/ 1x9
    3/ 1x9
    4/ 1x9? Unsure if added 2.5kg....[b] lost all notes written in phone and never took screenshot. Annoyed.

    HOWEVER: Very sore Saturday and still very sore Sunday afternoon as I write this. Barely feels like enough volume.

    Realise also can do Pullovers. Which will make me super sore.
    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 not hard but lovely scenery. Not soaked

    Hack Calves in new Nikes. Think they are better suited Red and Black 2017 Airmax with less air at front.

    60x20 80x20 100x15
    110x12
    2/ 1x12
    3/ 115x12
    4/ 120 x 10 felt good
    5/ 125 x10 strong
    6/ 130kg x 7 failure.. Found limit.

    Leg raises
    1x30
    1x27
    1x32
    1x30

    Pin Calves: 200kgx25
    +3
    1x20
    1x20
    1x20
    1x20
    1x20

    Rollouts:
    1x20
    1x20
    1x20

    Reverse crunches: 1x20 only one set.

    Planks
    1:25
    1:20
    1:30

    Real nice talking with Chris... End of 10.30am leaving.
    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

    2 weeks missed due to Christmas Day and New Years Day.

    Atlantic Standing Hamstring Curls: 27x20 34x15 not mean to start so light

    41kg x 15
    +2.3kg
    1x15
    +2.3kg
    1x15

    48kg x 12
    +2.3kg 1x10 quality
    +4.6kg 1x8 almost 9
    Brutal
    55kg
    1x8 left leg smooth. 1x7 right. Would do more sets as left leg loves these.. Right leg needs treatment. Months of not being right(pun)

    Standing Calf raises
    50kg
    1x17
    1x17
    1x16
    1x15 lost concentration. Thinking how not seen Santiago for over a year.(use love watching me train Calves at Goodlife with 50's)

    Seated Calf felt weaker
    40kg
    1x13 ouch
    1x13
    45kg x 8 crushed me.
    40kg
    1x13
    1x15

    very fatigued all night and could feel it the next day too. Been forgetting to write cardio in on journal.

    Thursday: Parkview ride: 55 mins.
    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: No improvements.

    Extreme thick hot air day; Huge rain at gym

    Suppose to be 5pm. End up 6pm+ till 8.30pm

    Barbell curls: Not count warms up properly

    10kg x 10
    2/ 1x12

    11.25kg 3/ 1x9 amazing
    4/ 1x9

    5/ 12.5kg x 5 same as last week. Can feel right side lagging[/b]

    Tricep Pressdowns : 42x20 49x15
    56kg
    1x12
    1x15
    1x16 pain in right elbow and pain in left elbow

    63kg x 6

    Atlantic Preachers
    68x15
    75x10
    +2.3kg
    1x8
    +4.6kg
    1x7

    82kg 1x7 same limit hit everytime. Cannot get past 8 reps.

    Hammer Triceps Pressdowns. 80kg
    4 plates per side
    1x8
    1x8
    1x8

    MTS concentration curls: 40kg Elbows in pain.
    1x12
    1x12
    1x12 usually get 16 reps.

    Reverse curls: 20kg
    1x20
    1x20
    1x20. failing hard every set. Again weak.

    MTS Tricep Extensions
    40kg
    1x12
    1x12
    1x12.

    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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    Sunday: Heavy Legs. Going backwards

    Lost 10kg off Squats now. From 3 weeks ago. 29th December.

    Leg X usuals

    Squats: 1x20 20kgx20 40kgx15
    50kgx15
    55kgx8
    60kgx7 usually 8. Felt limit.

    Lower back grief: went away

    65kg 1x6 belt on.

    67.5kgx5 crush me at 2nd rep.

    70kg x 3 Absolute limit. These have felt easy for months. Always 5 reps.

    Leg Press

    5x12
    6x10
    7x8

    8 plates x 8

    9 plates: Still limit
    1x7
    1x7
    1x7 felt good. Maybe 8/ no progress though.

    Back off: 8 plates

    4/ 1x10 much deeper with less weight. Short rest before next set. Amped from music.
    5/ 1x10

    Leg X: 75/103

    117x15
    124x15
    131x15
    138x15 limit..Not feeling able to add the extra 2.5kgs.

    Sissy Squats 1x20

    20kg

    1x20
    1x20 slowed reps right down for form.
    1x22

    Suppose to rain all day and failed. But much cooler weather. Still soaked two t'shirts..
    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: 93.9kg. Not been this heavy since August.

    Tuesday Venmans loop: 46 mins overcast. 3.2km

    First time seeing Cameron in my gym. He thought I looked amazing at my smallest. Made my day Long chat with Mick about injuries too. Put me in good mind to workout.

    93.9kg Heaviest since August I ti

    Close grip Pulldowns: 40x20 45kgx12-15
    50kg
    1x12
    1x10
    1x10

    Hi rows 60kgx15
    70kgx10
    75kgx8
    80kgx8

    Trap bar shrugs: forgot to warm up: 60kg
    1x15
    1x12
    1x10 gay these felt heavy.

    Rack Deads: Not done these for months as always feel they take away from Romanian deadlifts on Wednesday
    HOWEVER
    I was sore and did both back to back fine!

    40kgx10 50kgx8 60kgx8 65kgx8 no straps or belt

    67.5kgx 6 fail

    70kg x 5 Limit with straps and belt.

    Medium grip Pulldowns: 87kg
    1x12
    1x14
    1x14 so light.. gay weight.

    MTS Front Pulldowns: 65kg 1x10 1x10 1x10 failing each set.

    Dumbbell rows: 30kg
    1x12
    1x12
    1x12.... First time seeing Brock in the gym for months= not really rest/ count reps properly.

    Straight arm pulldowns:
    49kg
    1x18
    1x16
    +2.2kg
    1x10
    1x10 hard

    1x20- WOW see think everything is weak and then this happens.
    Last edited by NeCrOmAnCeR; 01-16-2020 at 01:10 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:Hamstrings and Calves

    No cardio; Went to see 1917 movie: Rain heavy today twice.

    Atlantic Hamstring curls:
    34kgx20 then 15 reps.

    41kg x 16
    48kg x 15
    +2.3kg
    1x15
    +4.6kg 1x15 1x14r

    55kg full stack: 1/ 1x8 1x7

    2/ 1x11 left nearly 12 1x8 fail 9th on right

    3/ 1x12 1x8 right.. gay.. still first time pushing 3 heavy sets.. About time.


    Romanian Deadlifts:
    40x10 50x8 60x8 quality form

    65kgx7 with straps no belt

    67.5kg x7 strong

    70kg x 6-7

    72.5kg x 5 considering not done for weeks and Rack Deads last night.

    Dumbbell Calf raises
    50kg
    1x15
    1x15
    1x15
    was going to do 4th set.. but no progress.

    Seated Calf raise
    45kg

    1x8 crush me
    1x11 better
    1x11
    1x11
    1x12 drop 40kg 1x15

    92.6kg

    2 hours lots of volume..No talking.. Yet not look much written down.
    Last edited by NeCrOmAnCeR; 01-16-2020 at 01:34 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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    Friday: 93.1kg Try different exercises.

    Hammer Bench; In pain with 40kg last time I tried.

    20kg x 60
    40kgx12
    45kgx10 no pain

    50kgx10 still okay
    55kgx7 Limit
    57.5kg x 4 found failure.( 70kg Is usually easy on my weakest days)

    55kgx5
    50kgx7
    40kgx10 in pain after doing heavy sets

    Incline Hammer: Lots of pain. After when first did these in December could do 50kg
    40kgx12

    45kg:
    1x8
    1x8
    1x8
    1x8
    1x9

    Dumbbell Pullovers: 26x20
    50kg
    1/ 1x11 no issues
    2/ 1x9?? why??
    3/ 1x14 in the zone. Happy now. Feels so good.


    17 sets

    Flyes; 22x14
    24kg
    1x11
    1x10
    1x10 right arm have to control how far down it goes.

    Pec Dec: 103 x10
    110x9
    1x9
    1x9

    17.5kg: Cable crossovers: Wanted to walk out. But got these done. Hard weight to use. 15kg be easier
    1x10
    1x12
    1x12
    Last edited by NeCrOmAnCeR; 01-18-2020 at 10:54 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: No strength

    After amazing class and workout last week. SO strong.
    this
    Was a fail

    Short 45 min class. As 2 on today. No sweat

    Heavy heavy rain all night 171mm then fine today. Suppose to be raining all weekend. Never did

    Hack Calves: 100x18
    110x15
    120x12
    120x12 crushing me . Stop

    Pinweight Calves: 200kg 2 sets of 20 so gay I stopped.

    Leg raises
    1x27
    1x25
    1x20
    1x20 worse results ever.

    Stopped and left gym.. Still good conversations were had.
    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: Suppose to go Mt Gravatt: 93.5kg

    Cooler weather go local;

    Right elbow in pain. Hoping will cure with Shoulder.

    Barbell : 1x20 5x20 guess
    7.5kgx13
    10kgx10 stomach and balls in pain. Never ending all day. Wearing belt made worse. Time finish gym had mostly gone away.

    11.25kg 1x7.. Killing me. Pain going up. strength going down.

    Lifestyle Preacher: 50kgx15
    55kgx10
    57.5kgx9

    60kgx8 best form yet.
    2/ 1x8

    62.5kg 1x5 failure( was up to 67.5kg before in November)

    Eugene Pressdowns: 42x20 49x20

    56kgx16
    2/ 1x17
    63kg
    1x6 took everything to get reps down.

    56kg+2.2kg 1x12 real nice

    Stuart talk for 15 mins.

    Atlantic Preacher : Usuals: 68x12
    75x10
    +2.3kg
    1x8
    +4.6kg 1x8

    82kg x 8 really strong after adjust seat up.. Wanted to do more sets. But been here 1 hour by now

    MTS Tricep extensions
    40kg
    1x12
    1x12
    1x12

    MTS concentration curls:
    35kgx14
    40kg
    1x12
    1x12
    1x12
    35kgx12

    Reverse curls: 20kg
    1x20
    1x20
    1x20 failure each time.

    Cable kickbacks 15kg
    3 sets of 15

    Lots more talking. Sure I got here at 6pm. Home 8.30pm... Not soaked.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: Week 3 workout. Amazing. Endurance. Not die at the end.

    5 full rotations. No lock up pump at the end. No issues apart from heat.

    Leg Press : 5 plates: 1x20 warm up

    1/ 1x20 1x20 Wide10/10/5 killed me

    2/ 1x20-1x20 hold not lock out. Wide 1x10/10/5 easier

    3/ add 10kg 1x20 1x20 easy 1x10 1x10 1x5 hard but okay.

    4/ 1x20 1x20 10/10/5 could have done 6 plates.

    5/ 1x20 1x20 1x10/1x10 1x5


    Leg X Usual warm ups

    1/ 103x10 89x10 75x10

    2/ 110x10 96x10 75x10

    3/ 110x10 96x10 75x10

    4/ 110x10 96x10 75x10

    5/ really strong 1x10 96x10 75x10

    Squats
    Barx20
    20kgx15

    1/ 30kg x 12

    2/ 35kg fatigued but okay

    3/ 1x12 deep

    4/ 1x12 not locked up./ Usually pump so bad on this set.

    5/ 1x15 WOW no pump lock up

    Sissy Squats 1x20

    20kg
    1/ 1x21
    2/ 1x20 faster and fail
    3/ 1x21

    Then Tim here. So talk for hour after. Plus 2 laps of pulling sleds.. 50kg: Flushed Quads with blood


    Note Quads extremely sore on Tuesday: Worse than Monday
    Last edited by NeCrOmAnCeR; 01-21-2020 at 02:19 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: BacK: Late: Very hot day. Not want to go earlier.

    2 hours: 6.0Km walk: Venmans: After torrential downpour yesterday and 171mm on Friday night. Streams flowing everywhere. Not seen before. 2 metres wide over riverbanks at Plateau end.

    Flowing over all roads.... Bubbling waterfalls along the road to the main one. Then walk down the side and could not stop. SO might as well walk over to Venmans main park and found everything full and flowing. 15 min chat to Park Ranger. I knew more about the area than him. Soaked so hot. But not feel the hunger. Just so happy to see this finally back to normal. 2 years waiting it feels like.



    Close grip Pulldowns on other side: As my one being used.
    77kgx20
    87kgx15

    97kg
    x10
    2/ 1x10 strict perfect but no further progress.

    Medium grip Pulldowns; 87kg 1x14
    +2.2kg
    1x12
    +4.4kg 1x11 real nice reps

    Underhand Laterals: 80kg
    1x14
    1x14 right elbow pain bad.
    1x12

    MTS Front Pulldowns: 65kg
    1x12
    1x12
    1x12

    Incline Dumbbells: 30kg
    1x12
    1x12
    1x12

    2 hands pulldown: Not done in forever.

    110kgx15
    120kg 1x12
    1x12
    130kg x 8 Limit.

    Straight Arm Pulldowns
    49kg
    1x15
    +2.2kg 1x11
    3/ 1x11 very hard

    4/ 1x18 trying to get 20 reps like last week.
    Last edited by NeCrOmAnCeR; 01-22-2020 at 12:01 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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    Wednesday: Extremely sore Quads. Canno train hamstrings

    No cardio

    Quads tender as hell 10/10 all week

    Lying leg curls

    46kg: 3 sets of 15 per set. Y3T

    1/ 1x15 1x14 1x10 burns like hell

    2/ 1x15 1x12 1x12 die

    3/ 1x15 1x15 1x13 easier

    4/ 1x15 1x15 1x15 finally got it.

    5/ 1x15 1x15 1x15 sore hamstrings for 2 days just from this

    Hack Calves
    100x20
    120kg : 1x17 2/ 1x20

    3/ 7 plates x 13 ouch use to do 20 reps easy
    4/ 1x13

    Seated Calf 45kg/side

    1x12
    1x12
    1x12
    1x13
    1x14 drop 40kg x 12.

    Had awesome long conversation with Nathan from Northlakes.. Huge impressive lifts. Doing 7 plates T bar row.. Think we talked just before my show last year or after.
    Great guy. Talked for too long. Ruined his workout.

    Made it worthwhile.
    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: Ft Courtney: Much stronger this week

    Chay court walk. still with water in streams. Flowing on lower part. 47 3.17km mins

    Liams at 4.30pm.. Had best conversation with Grant from ATP. Got all the inside information. Was fantastic to learn so much. Finally get my White XL T'shirt
    and
    $15 for Black 2XL M&M shirt. Cinnamon Ghost.. As Liam sent all Blueberry toast back. Devastated.

    Took me 2 hours to come home and get to gym after 7pm.

    92.3kg 1 kilo lighter than last week.

    Courtney training Legs. Dripping sweat. We got to have a half descent catch up since 7 weeks ago. A rare occurrence to see her train at night. And not in a rush.

    Never got to talk again after Smith Machine.

    Smith Machines: 1x80 with 20kg
    40kgx15

    45kgx12

    47.5kg x 8
    2/ 1x9
    3/ 1x8 every set was a struggle.

    Incline Hammer Machine. 40kg: 1x15
    45kg 1x12 no pain
    47.5kg 1x15 speechless how easy
    50kg 1x12 easy
    52.5kg 1x10 still no failure
    55kg x 8 now limit.
    57.5kg x4 to test absolute limit.


    Pullovers: 26kgx25
    50kg
    1x15
    1x15
    1x15 fail on 16 everytime.

    Flat Flyes: 24kg
    1x12
    1x13
    1x12

    Pec Dec: 110kg
    1x10
    1x10
    1x10

    17.5kg Cable crossovers
    1x10
    1x10 pain but okay
    1x10

    Too much talking and finish 9pm
    Last edited by NeCrOmAnCeR; 01-27-2020 at 05:52 AM.
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    Saturday: RPm and Calves

    Full class just missing 75% regulars/ Not much fun.

    Hack Calves:
    60x20
    80x20
    110kgx110
    2/ 1x12
    3/ 1x12
    4/ 1x12
    5/ 120kg x 8 max

    Pinweight: 200kg
    1x20
    1x25
    1x25
    +3 1x12
    1x15

    200x25

    Rollouts: 1x24 1x24 1x24

    Reverse crunches: 1x20 1x20 1x20. Amazed when usually 15 is max.

    Leg raises:
    1x30
    1x29
    1x30
    1x30

    Planks
    1.25
    1.25
    1.30
    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: World gym Macgregor

    Very Humid day. Not wet at all in lovely airconditioned.

    Barbell curls: Barx40 5kgx20
    7.5kg x15
    Lots of elbow pain. Did put dragons breath on before.. Not feel it working

    10kgx10 lots of pain
    1x10 felt better
    1x10

    Underhand Pulldowns:
    59x15
    1x20
    68x9
    then
    1x15 smooth
    73kg: 1x8 now limit

    Preacher: 81kgx10
    88kgx8
    +2.5 1x8
    +5kg 1x7 one off full stack: every set in pain.

    Tate Press: 20kgx20
    22.5kgx16
    2/ 1x19
    3/ 25kg x 11 Shoulder unsafe.

    try 12.5kg dumbbell curls. Not move.

    Cable curls:
    50kg x 10
    2/ 1x10
    3/ 1x10

    One hand kickbacks: 23kg x 15 no pain
    27kg
    1x12
    1x12
    1x12
    1x13
    1x13

    Reverse ez bar
    1x20
    1x25
    1x25
    1x25

    Concentration curls
    35kg
    1x16
    1x16
    1x16
    1x16

    7pm finish.. then talk for an hour to Ahmed for his amazing boxing. Which turned into a great discussion.
    then
    talk to Cameron for ages. Which was great.
    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: Near 3 hours. Humid and soaked.

    6.30-8.45 I think.

    Squats: Wanted to talk Elyian about coaching. Previous shows. But wanted to get work done first. Otherwise Squats never get done.

    Room to self almost.

    Barx20
    20kgx20
    40kgx15
    50kgx8
    55kgx8 felt heavy(always does)

    60kg: 1x6 no belt
    62.5kg 1x6 with belt. felt fine.
    65kg x 6

    67.5kg long rest talk to Dean. 1x6 very heavy and after last time 70kg was not quality. Would have tried if not talked so much

    Squat Press: Shirt change
    6x12
    7x10
    8x10
    9x10

    10 plates: Crushing me.. Losing 30kg/side from December: 60kg total and now 15kg off Squats too.
    1x8
    1x8
    1x8 failure every time

    9 plates x 10 much nicer.

    Shirt change: Stuart appeared. Kiss of death.. Now 15 mins took 30 mins+ But always worth talking too.

    He thought I looked lean still.. Haha! What with Courtney saying I looked good Friday night. aNd Cameron and friend yesterday.. When at your smallest and everyone still thinks look good.

    Leg X: Usuals 75/103
    110x15
    117x15
    124x15
    131x15
    138x15
    +2.5kg: 1x15

    +5kg:1x15 nicely done.
    1x15
    1x15 pushed hard for these. And I thought I was weak 2 weeks ago for not being able to get these numbers. Ironic weight was below 92kg tonight.

    Sissy Squats: 1x20
    20kg
    1x12
    1x24
    1x25

    Legs destroyed. Could really feel all night and in bed.

    Sore as hell on Monday: But not hobbling or leg giveway like last week: 7/10 say.
    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

    Legs very sore. But nothing like last week. 7/10 say.

    Keen to go Shoulders on Monday. Never made it.

    Monday: Parkview ride:58 mins 13.6km

    Tuesday: Venmans loop: 54mins. 4.3km
    Main stream running.

    Tried Close grip Pulldowns. It would not move like it is suppose too.

    Hi rows: 60kgx20
    70kgx15
    75kg
    1x10
    1x10
    1x11< ELBOW PAIN

    Rack Deadlifts
    60x10
    70kg
    1x7 no straps
    1x8 felt good.
    1x6 adjust grip 1x3=9 reps.

    Medium grip Pulldowns
    87kg x 18
    elbow pain
    97kg 1x12 strong.
    1x10

    80kg Underhand Laterals:
    1x10
    1x11
    1x12 gay weights..

    MTS Front Pulldowns
    65kgx1o
    1x11-12

    70kg x 12 fine
    75kg x 8 failure.

    Dumbbell Incline rows: 30kg
    1x12
    1x14
    1x15

    Straight Arm Pulldowns
    49kg
    1x19

    +2.2kg
    1x11
    1x11

    1x19 wanted 20 reps so bad.

    23 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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    Wednesday:Hamstrings and Calves

    Lyndale loop. Very hot.: 30 mins.

    Had to rush back for Antenna fix.

    2.30pm Appt: Stop in Rochedale for topping and chicken.. AMAZING. Get fuel

    Get to see Paul at gym.. Not seen since July/August/ Great catch up: Courtney came in as we talked,to start work. Great day

    92.3kg.. why so light??


    Atlantic standing leg curls : 27kgx20 34kgx20 right so much pain

    41x20 push through pain
    48kg
    1x16 to failure.

    +2.3kg x12
    +4.6kg 1x9L 1x7R

    55kg full stack: 1x7r 1x8 L
    +2.3kg
    1x7 L
    1x6 R

    3/ +4.6kg 1x6 Left 1x4 right

    Lying Leg curls:

    46kg: 1x15/15/14 die

    2/ Add 2.5kg: 1x15/15/14

    3/ +5kg 1x15/15/14 51kg

    4/ 53kg: 1x15 1x15 1x9 die drop 46kg x 6

    5/ 1x15 1x15 1x10 drop 46x5

    Standing Calf Dumbbells
    50kg
    1/ 1x15
    2/ 1x15
    3/ 1x14
    4/ 1x14

    Seated Calf raise: 45kg/side
    1x10
    1x10
    1x12
    1x10
    1x12 drop 40kg 1x12

    New ATP White shirt debut: Very hot. See through after. 1hr 45 mins. Bought Blueberry Cobbler bar after.
    Last edited by NeCrOmAnCeR; 02-02-2020 at 03:22 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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    Friday:Chest stronger again on Bench :D

    Thursday: 53 mins: 14km Parkview ride. Hamstrings felt sore for 2 days.

    Friday: 51 minutes: 3.3km Chay ravine overcast during walk

    Hammer Bench: Less pain and 10kg increase

    20kg x 60/10/10 burning after. Filled with blood.
    40kg x 15
    50kg x 12
    55kg x 12

    60kg x 8 slight twinge
    2/1x8
    3/ 1x8
    4/ +2.5kg 1x4 test 10kg increase. No where near the pain of 2 weeks ago

    Incline Hammer
    40kg x 15
    50kg x 12
    52.5kg x 8
    55kg x 8
    57.5kg 1x4 same as last week.


    Dumbell Pullovers: 26x20
    50kg
    1x17
    1x17
    1x18

    Flat Flyes: 24kg
    1x12
    1x14
    1x14

    Cable crossovers: 17.5kg
    1x10
    1x10
    1x10 very heavy reps.

    Pec Dec
    110kg usually can crush me/ This week felt very strong.

    1x10
    1x10
    +2.5kg
    1x10
    1x8

    92.7kg

    23 working sets.
    Last edited by NeCrOmAnCeR; 02-02-2020 at 04:24 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: RPm and Calves

    Good class. Full. Not soaked.

    Hack Calves:
    110kg
    1x15
    1x15
    115kgx10
    120kgx8

    Leg Raises:
    1x30
    1x30
    1x29
    1x30

    Pinweight stronger

    200kg 1x25
    2/ 1x25

    +3
    1x20
    1x25
    1x25

    Rollouts: 1x25 1x25 1x25

    Reverse crunches: 1x19 1x19 1x19

    Planks
    1.30
    1.35
    2.00 brutal.
    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. Elbow pain very bad now

    Barbell curls: 7.5kg 1x15 agony want to stop
    10kg x 2 too much pain.
    STOP

    93.0kg

    Preacher curls: 50kgx12
    55kgx10
    57.5kgx10
    60kgx8 now hard
    62.5kgx5 fail 6th

    Underhand Triceps extension: 24.5x30 31.5kgx15
    38.5kg x 15

    Full stack: 1x7 too heavy

    42kg
    1x10
    1x10
    1x10

    Atlantic preacher: 68x12 75x10 elbow pain holds me back
    +2.3kg
    1x10
    +4.6kg
    1x7
    1x8 no chance of 82kg

    Tate Press
    22kg
    1x12
    1x12\1x14

    MTS tricep pushdowns 40kg
    1x11
    1x10
    1x12 lots of pain

    Concentration curls: 35kg
    1x15
    1x15
    1x18

    reverse curls
    20kg
    1x20
    1x20
    1x20

    17.5kg tricep kickbacks
    1x10
    1x10

    1x12L
    1x10 r

    1x10
    1x10

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

    Extreme heat Sunday. Never made it to gym on Sunday: Burning hot and thick humid air. Monday: All aircons on after Midday and all night.
    Wanted to go gym afternoon. Just ridiculous. 8.30pm; Not too soaked.


    Military press: Usuals Barx50
    5kg x 20
    7.5kg x 20
    10kgx15

    12.5kg x15

    15kg x 10 failure

    16.25kg x 6

    17.5kg 1x3 not good.. High reps.

    Back to front Shoulder Press
    53x12
    60x10
    67kgx5 gay

    Normal siting against pad
    60x10
    67x10
    74x10

    Rear delts
    61x12
    68x8
    1x8
    1x9
    1x9

    Side Lateral machine for first time
    22.5kg
    1x10
    1x10
    1x10 max each time

    Front raise: 15kg preset
    1x12
    1x12
    1x12 painful but strict.
    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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