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  1. #61
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    Saturday: RPm and Calves

    Big Class/Boring music.. All regulars here. Was just getting good when it stopped.

    One of the best days in gym today. Good people. Great conversation.

    Leg Press Calves: 5/6/7

    8 plates: 1x12
    2/ 1x12
    3+10kg 1x12
    4/ 1x12

    9 plates: 1x8

    6/ 1x8

    200kgx20

    +3: 1x20
    2/ 1x21
    3/ 1x22 drop 200kg x 10

    Leg raises:
    1x30
    1x28
    1x28
    1x26

    Reverse Crunches:
    1x20
    1x21
    1x21

    Swiss Ball Rollouts: 1x20 1x22 1x21

    Wheel Rollouts: 1x25 1x25 1x25

    Planks:

    1:40
    1:40
    2:00 each set was agony.

    Jane Calf program:

    1x10
    1x9 could not do anymore Brutal/ Feet ached rest of the day.

    Finished 10.30am.. Stayed on till 11.15am.. Stomach in agony.
    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. #62
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    Saturday Arms

    Preacher: 40x20 50x10 55x8

    60kg: 1x7 1x7 1x7 maybe 8.

    Did French Press warm ups with new bar pronated: 10kgx20... 15kgx10 not like

    Ez bar: 15kgx10 20kg: 1x10 1x10 1x10 a real struggle to get up . And to push past 8 reps. Feeling weaker.

    Atlantic Preacher: 34kg
    1/ 1x15
    2/ 1x15
    3/ +2.3kg: 1x10
    4/ +4.6kg: 1x8
    5/ 1x8

    Tate Press: 28kg
    1x12
    1x12
    1x12

    MTS concentration curls: 35kg
    1x15
    1x15
    1x15

    Reverse curls: 20kg: 1x25 1x25 1x30-32 rest pause from 25 reps till could not move.

    Kickbacks: 17.5kg
    1x15 1x13
    1x15 1x13
    1x15 1x13
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  3. #63
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    Sunday: New Legs workout

    Leg X usuals no knee pain Back very tight

    Hack Squats: 20kgx20 40kgx15 50kgx13

    60kg: 1x10
    65kg: 1x8

    70kg: 1x8

    75kg: 1x6
    3/ 1x8
    4/ 1x8
    5/ 1x8 deep. Feels like perfect failure.
    6/ 1x8

    3 prep sets
    5 heavy sets:

    Squat Press: 6x12 7x10 8x10 9 plates x 8

    10 plates: 1x7 1x7 right leg a bit weird at the start of these. 3/ 1x8 extra long rest.

    Back off: 9 plates/side: 1x12 easy.

    Leg X : 75/103

    110x12 117x12 124x12

    131x12
    138x10 ouch.

    +2.5kg: 1x10 felt good.
    +5kg
    1x10
    1x10
    1x10

    Sissy Squats: 1x40

    20kg; 1x25 1x25 1x25 all PR sets: Never done 25 reps before. Or 3 sets in a row with more than 20 reps.

    Got here 4.30ish: New girl on reception : Leg room almost to self most of the time.

    Girl that was here 2-3 weeks ago. that trained Legs with enough volume(rare) Was doing Hip thrusts off the ground and never seen before. Had to ask why. She was nice.
    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. #64
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    Monday: Shoulders

    Parkview ride : In heavy rain: With raincoat: Soaked through. Streams flowing thick and fast. Found dead snake: 65 mins: 13.7km


    Viking Press: 20kgx50 pronate x10 but only 4 reps on 40kg

    40kgx10-15
    50kgx10
    55kgx10

    60kg: 1x7 1x7 1x7 struggle.

    Back to Pad: 60kgx10 67x10
    74x10 can do 12.

    81kg: 1x10 struggle to start.

    +2.5kg: 1x7 same limit. Forward: 60kgx10 67x6 failure.

    Side Laterals: 22.5kg+10
    1x12 pause 1x2
    1x12 1x3
    1x12 1x3 1x3

    Rear delts: 61x12 68x10 2/ 1x10 3/ 1x10 drop 61x3

    Front raise: 20kg 1x12 1x12 1x12
    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. #65
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    Tuesday: Back: Nice and cool. Packed. But not as bad like last week.

    Too late for cardio after going to Mt Gravatt: Home 11.30am too hungry.

    Hi rows: 60kgx30 70kgx15 75kgx10 80kg: 1x8 1x8

    Smith Shrugs: 30kg 1x25 35kgx15 40kgx15 45kgx12

    50kg:: 1x12 1x3 1x2 1x2..=19 reps.

    47.5kg: 1x13 1x3 1x2 1x2 : 20

    3/ 1x12 1x3 1x2 1x2 1x2=20

    Medium grip: 87kg: 1x14
    2/ 1x14
    +2.2kg: 1x10

    4/ 1x7

    Low rows: 70kg
    1x14..1x14
    75kg
    1x10 1x10

    Iso Lateral front raise: 50kgx12
    55kgx10
    60kg x 8

    1x8

    Dumbbell Inclines with Watson: 30kg
    1x13
    1x14
    1x15 stop reps at bottom and swing back.

    MTS never free.

    Straight Arm Pulldowns: 49kg: 1x15
    +2.2kg
    1x9
    1x10

    49x11 42x4=15 weaker for no reason.

    20 working sets.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  6. #66
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    Wednesday:Hamstrings and Calves

    Headphones not work after testing at home. Fuming.. BUT got workout done ok.. Just not interested in doing Lying leg curls or RDL's
    Music on was horrid! >.<

    Venmans walk: New streams to follow. Now ground is soaked. Amazing to follow through forest into the main stream. Can walk through all the way. Found more plastic. Km's in.. A full wheel. Unbelievable :/ 1.15 mins..4.0km instead of usual 45-50 mins. Main road has 5 waterfalls

    Atlantic Leg curls: 27x20 34x15... Now right hamstrings smooth and left one is locking up.

    41x15
    48x15
    +2.3kg 1x15L 1x14r

    +4.6kg: 1x13L 1x12 max

    55kg: 1x8 both legs
    2/ 1x8
    3/ 1x10 left.. stretch left leg.. lots of pain. then do right. Extremely tight.

    4/ +2.3kg: 1x6 left 1x5
    5/ +4.6kg: 1x5 L 1x2 drop 55kgx3


    Seated Leg curls: 61x20 75x10 89x10 96x4 89x6 gay 82x10

    Hack Calves: 40x20 60x20 80x20
    100kgx19

    120kg x 16
    130kgx 16

    140kg: 7 plates: 1x12 1x12 1x12 drop 6 plates: 1x16 then talk: 5/ 1x20

    Seated Calf: 40kgx19

    45kg:
    1x11
    1x11
    1x12
    1x11
    1x12 drop 1x12.
    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. #67
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    Friday: Chest

    47 mins 3.4km: Walk Chay ravine fast up.. Collect rubbish on way down. Streams all flowing perfectly. Fell over in small waterfall. Soaked. Rushing to pick up rubbish and stay ahead of family walking behind me. Lucky not hurt myself. Not want to be at Hospital this time of year. Sprained middle finger.. But all okay.

    Hammer Bench Press: 20kg : 1x95 then 10 reps full failure and burn.
    40kgx20
    50kgx15
    55kgx15

    60kg x 15
    65kg x 10 WOW failure beating 7-8 reps.

    67.5kg: 1x7 so strong

    70kg: 1x3 wanted 5 drop 60kg x 5

    Incline Hammer: 40kgx15 45kgx15 50kgx10 55kgx8

    57.5kg: 1x7
    2/ 1x8
    3/ 1x9 awesome sets

    60kg: 1x5 WOW so good. Want to do more sets but is late.


    Dumbbell Pullovers: 26x25

    52kg:

    Thought I did 15 reps last week.. so today that is what I did in my first set.( without checking this journal)

    1/ 1x15 turns out 12 reps is my best so far... AMAZING


    2/ 1x12

    3/ 1x13

    Pec Dec

    110kg
    1x12
    1x10


    Crossovers: 17.5kg
    1x17
    1x14
    1x14
    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. #68
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    Saturday: RPm and Calves

    Awful RPM class.. No Jane... No one nice here today/ After last weeks was so good.

    8.45 finish. 91.1kg: Low volume music. Transitions to quick.. All sprints. Could not hear instructions.

    Had to wait forever for my Leg Press..

    Leg raises:
    1x30
    1x30
    1x30
    1x30

    Leg Press calves

    5x20
    6x20
    7x20

    8x15
    2/ +10kg: 1x13

    9 plates per side: 1x2
    1x10
    1x10

    Pinweight Calves 200x20
    +3
    1x25
    1x25
    1x25 1x10 drop to 200kg

    Rollouts with Swiss ball
    1x30
    1x30
    1x30

    Reverse Crunches
    1x30
    1x30
    1x30 everything so much stronger by 10 reps per set now

    Wheel Rollouts:
    1x29
    1x29
    1x32 AMAZING

    Planks:

    Again felt so easy

    2:00

    1:40 fatigued

    2:00 forced self to make it.

    10.30am finish.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  9. #69
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    Arms Saturday; Elbow pain finally better.

    Barbell: x forever reps. 5kgx15 elbow less pain I think tried dumbbell curls with 12.5kg.. right in pain and not lift.

    Lifestyle Preacher: 40kgx20 50kgx15 55kgx10

    60kg
    1/ 1x8 wow feel so much better than last weeks struggle.
    2/ 1x8
    3/ 1x8

    French Press: 10kgx20 15kgx15
    20kg/side
    1/ 1x11
    2/ 1x10
    3/ 1x12 Little goals ticked

    Atlantic: 34kg
    1/ 1x15
    2/ +2.3kg 1x15 strong
    3/ +4.6kg 1x10

    41kg first time: 1x8 strong: Convincing reps too

    5/ 1x9 no half reps.


    Underhand Pulldowns
    42kgx15
    45kg 1x12 extreme reps.
    42kg x 15

    MTS concentration curls: 35kg:
    1x15
    1x20
    40kg
    1x10
    1x10
    1x10

    Reverse curls
    1x29
    1x32
    1x29

    Tricep Kickbacks: 17.5kg

    1x15 each

    1x17L 1x15

    1x17L 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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    Sunday: Legs : With Tim

    Leg X usuals: No pain.

    Got here 6.30. Leave 8.25pm

    Squats: Barx20 20kgx20 40kgx15
    50kgx10
    55kgx8 heavy

    60kgx6
    62.5kgx5 thought it was 65. Crushed to failure
    65kg x 4.. getting worse. Weak.

    Leg Press: 5x12 6x10 7x10

    8 plates x 9

    9 plates: 1x6 not good reps.
    2/ 1x5 more gay

    8 plates:
    1x10 easy fast and deep. Loved it.
    4/ 1x10
    5/ 1x10 all last reps 8/9/10 are the best.

    Tim not really helping me push hard today. With wicked conversation.

    Leg X 75/103

    110x15
    117x15
    124x12
    131x14
    138x10
    +2.5kg 1x10
    +5kg 1x10 not feeling strong. To do 3 sets

    Sissy Squats: 1x40

    20kg:
    1x30 PR!~!
    1x25
    1x26 rest/pause to get done. Very cool weather now.. Still soaked 3 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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    Monday: Shoulders

    Parkview ride: 49mins 13.5km

    Military Press: Bar x 50 5kgx0 7.5kgx15 10kgx15
    12.5kgx15

    15kgx9 cannot bring down to nose like previous sets.

    17.5kg x 5 wanting to beat 6. Should 22.5kg by now.

    Then extremely long conversation

    Viking Press: 50kgx15 55kgx10

    60kg: 1x7.
    2/ 1x7 felt so strong. Still not move.
    3/ 1x9 AMAZING charged by music


    Back to Machine:
    60kg x10
    74 x 10
    81x10
    +2.5kg 1x8 strong
    +5kg 1x8 WOW so good. Nearly can go up a pin. PR!~!

    yet totally weak on my favourite way around.

    60x10 67x5 very gay

    Side Laterals: 22.5kg +10
    1x12
    1x12
    1x12/3/2/2/ for 19

    Rear delts 61x10

    68kg
    1x12.
    1x12
    1x12 amazing usually weak and fail at 10.

    Front raise usuals.
    3 sets of 12.

    Empty gym: Felt jacked all night.
    Last edited by NeCrOmAnCeR; 03-21-2020 at 01:16 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Back

    Venmans loop. Amazing how many streams still running. Trying not to go off the path: Thought would get out early to it...no still 11am
    57mins. 3.85km

    Hi rows: 60kgx32 70kgx15 75kgx10 : 80kg 1/ 1x9 2/ 1x8 elbow less pain. Just weak.

    Shrugs: Much stronger:

    30kgx20 35kgx15 40kgx15 45kgx12

    50kg: Dante Trudel Shrugs:

    1/ 1x12 1x3 1x2 1x2 1x1=20

    2/ 1x12/3/2/2/1=20

    3/ 1x12/2/2/2/2 kept sticking on hooks. amazing to do 3 sets with 50kg.. Very hard.

    Medium Grip: 87kg
    1/ 1x13
    2/ 1x14
    3/ 1x15

    97kg x 7.. 8th not fully down.

    MTS front pulldown:
    60kg x 12
    65kg x 10
    70kg x 10

    Low rows: 70kg: 1x15 1x15 75kg: 1x12 1x12 failure.

    Dumbell Incline rows: 30kg: 3 sets of 15... Been here for 75 minutes.. Not want to stay any longer.
    Last edited by NeCrOmAnCeR; 03-21-2020 at 01:17 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

    Lyndale loop: 27 mins: 8.0km Nice and fresh.

    IGA Rochedale 3.15pm then onto gym.

    Atlantic leg curls: stretch twice. Still left so tight that it is stopping me being strong.

    27x20 34x15

    41x15
    48x12 +2.3kg: 1x14 +4.6kg 1x14

    55kg: 1x8 left feels to tight.. Not feel I could go on.

    Lying Leg curls: 5 drop sets

    1/ 60kg x15 1x15 53kgx15

    2/ 1x15 1x15 53kgx15

    3/ 1x15 1x15 1x10 fine 53x5

    4/ 1x15 1x15 1x9 53x6

    5/ 1x15 1x15 1x10 53x5 Hamstrings destroyed and fatigued for rest of the night.

    Hack Calves: Same as last week

    6 plates x 15

    7 plates: 280kg:
    1x12
    1x12
    1x12 drop 6 plates x 15

    Seated Calf: 40kg: 1x15 1x15
    45kg
    1x10
    1x10
    1x10 drop 1x15
    Last edited by NeCrOmAnCeR; 03-21-2020 at 01:14 AM.
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    Friday:Chest stronger again on Bench :D

    Hate that I have to work all day till 5pm and it destroyed me.. Heavy lifting all day. Left me with no energy when I got home.

    Missing my bike ride Thursday and my walk Friday...Need to wake up too early to get them in.

    Go to shops 7.45pm as now close at 8pm. Then onto gym.

    Hammer Bench: 20kg x 100 reps. pause 1x10 failure.

    40kgx20 50kgx15 55kgx15

    60kgx14
    65kgx9 fail at 9th

    67.5kg x 7
    another set
    1x7 try for 8th rep.

    70kg 1x3 felt good. smooth and strong. Just not move for more.

    Warm ups on Incline btw sets.

    Incline Hammer Press: 40kgx15 45kgx15
    50kgx12
    55kg x 9

    57.5kg/side
    1x7
    2/ 1x9
    3/ 1x9 both sets awesome.

    60kg: 1x5 same as last week. No shoulder pain ,or even think of it anymore.... Just weak.

    Pullovers:26kgx25 very tight.

    52kg

    1x14
    1x13
    1x15 rested. Felt like more reps coming. Higher reps than last week only by 3 reps. Still felt great

    Flat Flyes: 24kg
    1x12
    1x12
    1x12 still right does not stabilise well.

    17.5kg: Cable crossovers
    1x17
    1x17
    1x17 took everything to get 2 more reps on each set.

    110kg: Pec Dec
    1x8
    1x8
    1x8 real struggle.Every set.
    Last edited by NeCrOmAnCeR; 03-21-2020 at 11:25 PM.
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    Saturday: RPm and Calves

    Get to class 7.37pm to secure bike. very tired. 6 hours sleep. No need to get there this early after all 17 ppl max

    Good class.

    Leg Press calves: 5x20 6x20 7x20 8x15

    +10kg 1x15

    9 plates: 1x12 1x12 1x12 max

    Pinweight calves: 200x25

    +3
    1x25
    1x25
    1x28 drop 200kg x 14

    Leg raise
    1x30-
    1x30
    1x30
    1x30

    Rollouts: 1x25 1x32 1x30

    Reverse crunches: 1x30 1x30 1x30

    Planks:
    2.00
    1.30
    2.00 had to really push for this.

    No rollout wheel to be found. and totally forgot to do when got home.

    Sigh** no Andrea here for 2nd week. Sad.... 2 other amazing girls here though. But not as good as 3 weeks ago.
    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 x 50 5kgx20 7.5kgx8 limit

    10kg dumbbell x 14 right arm only felt good.

    Preacher: 40x20 50x10
    55kgx10

    60kg:
    1/ 1x9 lower for 10th on both sets.
    2/ 1x9
    3/ 1x10 getting better with less pain

    Pre set bar Overhead Triceps Extension

    20kg x 20-

    30kg x 16

    40kg: 1x15... 50kg too heavy.

    2/ 1x16

    3/ 1x17

    Atlantic Preacher: 34kg 1x15

    41kg straight to it
    1x8
    1x8
    +2.3kg 1x5 new PR!~!


    Underhand Tricep Extensions: 42kg
    1x14
    1x14
    1x14

    Concentration curls: 35kg 1x15
    1x15
    1x15

    40kg x 10/11

    Reverse curls: 20kg
    1x25 burning

    1x20 fail 1x5 1x2=27

    3/ not go past 90 degrees 1x19/5/5= 29

    Cable extensions 17.5kg

    usuals
    1x17 left 1x15

    1x17 1x15

    1x17 1x15 not want to do these. Get them done anyway.
    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: 22nd March Legs: Last workout as gyms in the World shut.

    Very hot all day. And needed to dye hair. Wait to do when cooler. Made me excessively late for gym. But determined to go.

    About 10 people in gym. Blake and Elyian in the Leg room.. Miss Leg extension by talking too much.

    Back all locked up.. Lots of grief. and Left hamstring.. Not want to do Squats.

    Squat Press

    6x20
    7x12
    8x10 Limit

    2/ 1x12
    3/ 1x15 in the zone

    4/ 1x14 burning. Had to stop

    5/ 1x13 burning again. Full reps though.


    8.55pm

    Leg X 75/103
    110x15
    117x15
    124x15
    131x15
    138x15

    +2.5kg x 15
    +5kg 1x13

    Sissy Squats: 1x41 PR by 1 rep. Soaked.

    Went into gym joking about gym shutting... Thinking it was only Sydney getting shut. Gyms Australia Wide shut as of Midday tomorrow.

    Monday not want to go gym.

    Tuesday: Kmart and Rebel Sport completely sold out of dumbbells and weights. Nothing reasonable on Gumtree either.

    Parkview ride unfasted. Cloudy and trying to rain. 1 hour 5 minutes. 13.9km
    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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    First week of closures: Cardio only

    Monday: Work in shop all day. So no cardio and usually not always train. Plus wearing gloves all day. Made hands white. Not hurt yet.

    Tuesday: Parkview ride: 104 mins 15 km Craving going to gym.

    Wednesday: Venmans afternoon walk. 51 mins 3.2km

    Thursday: Parkview ride: 56 mins 13.8km

    Friday: Chay ravine: Fast. No look at phone. 47 mins.. 3.3km

    none on weekend. Suppose to be lots of rain. Which would make me do Forest walks. Never happened.
    Last edited by NeCrOmAnCeR; 04-02-2020 at 12:23 AM.
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    Wednesday April 1st: Small workout at home for first time.

    Wednesday April 1st

    Like everyone. Missing the social connection and purpose Bodybuilding gives.. I never taken weeks off in 25 years of training. Never hear me say " I am getting back into it." I hate that... Unless broken wrist or torn Shoulder. Even then I found ways to train.

    No need to eat much at all. No need to fuel workouts or recover from them... Wearing 3 sets of clothes per day. Always making sure look your best when go out.

    Should have bought weights when Canada and USA shut their gyms 2 weeks before ours. Be prepared. Now cannot get for love or money.


    After not being able to source any weights in retail stores or in second hand marketplaces online.
    Work with what I have > 1997 > 16kg dumbbells.

    Dumbbell curls

    1/  1x10 right struggles but no pain. Just not smooth.
    2/  1x10
    3/ 1x10 force last rep on right.

    Did one set of Tricep Extensions and Shoulder Press. Feels weird without a mirror to study what I am doing.

    Hammer curls out to front. Not across body

    1/ 1x10 fail
    2/ 1x10
    3/ 1x10 fail each time.


    Try front raises for Shoulders:   1x3 right...  1x4 left  but cannot get up past 75%

    Shrugs with dumbbells tipped to floor.
    1x25
    1x25
    1x30

    Wrist curls:  on edge of table.
    1x5 left  1x4 right1x7 left  1x6 right

    Rear delts
    Head perfect on edge of seat.
    1x20
    1x25
    1x25  feels good. 
    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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    Gyms closed 23 March till 5th June. 11 weeks

    Goodlife open first: World gyms charging $10 for 55 mins.. Mine not open. till 13th.

    Been doing Dana Linn Bailey workouts. Managing with 2 16kg dumbbells/ Bands and Acro prop.

    No train Legs at all.. Just once after gyms closed.

    Cardio 5 days a week.. Excessive bodyfat gained. I think rebelling against fasted cardio for too long. Need to do unfasted for a few weeks.

    Plus 15 hours less activity every week from no gym minus home workout time of usually 1 hour. 4-5 times per week....so 10 hours missing.

    Not even going near scales.
    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 5th June

    Bench x 100+ but not 150 reps
    20kgx20

    Incline Bench 20kgx20-25

    Flat dumbbell Press:

    25kgx30

    30kgx15 no pain

    35kgx15

    37.5kg: 3 sets : Max lift:

    1/ 1x8 not start well
    2/ 1x11 smooth
    3/ 1x11 Last rep was near failure and go for it. Not done any since August last year

    Squeeze Press: 25kg
    1x11
    1x11
    1x11 failure each time.

    15kg Flyes:1x25

    17.5kg x 20

    20kgx20 2/ 1x20-25
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    Saturday: Calves

    RPM class on max of 10... Jane not take it. But only allowed one class per day.

    Chest soreness getting bad.. Very tender to touch.. Shoulders worse. Cannot get anything above parallel. Worse on Sunday. 10/10 and still tender on Monday....BUT Looks full!

    9am 35 mins only surprising that not get agony for days after.

    Leg Press

    3 Pl x 25 5 x 20

    6 plates:
    1x20
    1x20
    1x21
    1x20
    1x20

    Try hanging leg raises by arms 2 sets of 10 fail easy.

    Pinweight Calves: 110x20 150/160 170kg x 10-15 Take it easy

    Seated Calves: 20kg/side
    3x20-25
    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: Abs:; First day fat burning properly.

    late: so only 30 mins

    Hanging Leg raises:
    1x31 impressive
    2/ 1x28
    3/ 1x28 strong


    Reverse crunches:
    1x30 WOW really good.
    1x28
    1x28 yes!!

    Swiss Ball rollouts:
    1x28
    1x20
    1x20

    Ball over head crunches with swiss
    1x10
    1x10
    1x10
    1x9

    Home and did 3 sets of 20 using wheel for Rollouts... Was going to do Planks too.. But need to eat.
    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: Back

    Bent Over Rows: 1x50

    20kg: 1x17 2/ 1x15

    25kg 1x12

    4/ 1x12

    30kg:

    1x8

    6/ 1x8

    Shrugs: 20kg x 25 2/ 1x25

    40kg: 1x15

    45kg: 1x12 Limit. 1x10

    Dumbell rows both arms at once.

    25kg

    Towel on end of bench: 1x8

    Then Incline is better.
    1x12
    1x12

    no time for more

    Seated row: 70kgx10 80kgx10 80kgx10 4/1x10

    Wide grip Pulldowns:
    60kg
    1x10
    1x10
    1x10

    Close grip 70kg
    1x10
    1x10
    1x10
    Last edited by NeCrOmAnCeR; 06-08-2020 at 02:23 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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    Monday: Shoulders: Strong

    Parkview ride unfasted to change it up. Body get very fat and is to use to fasted cardio. Pleasant ride. Lots of tomatoes. 1.03 hrs/mins. 13.75km.

    BUT! Finally a dream came true.. I got to see Sam! She is the best. Always full of life and we had 15 minutes of quality conversation. Not see her since 2018 down shops I think and briefly once leaving gym in last 2 years.


    Lats very more sore after this workout than before. Chest still ridiculous sore. Shoulders healed.

    Standing Military Press: Bar x 40
    10kgx20
    15kgx15

    17.5kgx10

    [b] 20kg x 6 approx... I not been able to get past 17.5 since Shoulder injury. This was special. And untrained too. Strong!

    15kgx10 5/ 1x10

    Shoulder Pinweight 60x20

    80kg x10

    90kg x8 too heavy. 100kg is max

    80kg x 10
    80kg x 11

    Rear delts
    25kg
    1x10
    1x11
    1x12

    Front raise barbell only
    1x10
    1x10
    1x10

    Side lateral cable

    left 20kg one pin in
    1x15
    1x15
    1x15

    right found pain
    pin out
    1x15
    1x15
    1x15 not nice.

    rear delt machine not great movement

    46x25
    59x15
    66x10
    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: 9: 06 : first time LegsL

    Venmans walk: Got the most full on numbers when I finished: 35:35 mins: 3.35 Km and 10.35 pace.... 14.14 average. wow... All numbers match And I think I waked to half way point in fastest time yet. Not take a screenshot.

    No time for my usual Leg X warm ups

    Squats

    Barx50
    20kgx20
    30kgx15
    40kgx12
    45kgx8
    50kgx8 Solid deep.

    52.5kg: 1x8 Solid not failure but close... Last time struggling 65kg= 25kg down.. But really 45kg down from 75kg/side=170kg versus 125kg

    Leg Press

    5 plate x 18

    6 plates aside.. Oh the humiliation.
    1x10
    1x8
    1x8 no surely not... but yes.. Failure everytime.

    Leg X
    60kg x 12-15
    70kg x 15

    80kg x 15

    90kg x 10

    100kgx11
    2/ 1x10 no more time

    struggling to walk soon as got home. They locking up.
    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: Arms: 10/06 Legs excruciating pain

    As expected.. Cannot walk.. Eating standing up to avoid sitting down. Walking down gym stairs one at a time and stopping.
    Had to drive to gym
    Lucky because it was pouring rain... But would have had to anyway. 11/10 for sure.. Getting worse as the day goes on.

    Abs really sore too. Yet not done them since Saturday.< From bracing during exercises.

    Barbell curls: 0x50
    5kgx15

    7.5kg x 12
    2/ 1x12

    3/ 8.75kg x 10 felt good.

    4/ 10kg: 1 x10 perfect. scroll up and last time in March right elbow was in so much pain. Could not get past 7.5kg... Healed now

    Overhead French Press.

    10kgx20
    15kg x 15

    20kg:
    1x9 limited movement as so heavy. Still great form.

    1x8 really heavy.

    Standing dumbbell curls: Last session in gym: 12.5kg max and giving grief.. Use to be 10kg for weeks/ Left arm could do a lot more. Just not both together.

    12.5kg x 10

    15kg x 10 right has pain and have to lean into it.

    2/ 1x11

    3/ 17.5kg 1x6? seem odd

    4/ 1x10 felt amazing. In the zone and smashed reps out.. Big achievement to do this. Back to 26kg in no time. My normal.

    Tricep Pushdown Machine

    77x15

    86x15

    95kg x 10
    104x10

    Full stack! 113kg
    1x9
    1x10 drop set 95kg x 8 and..... no more time.. Pushed hard too. To get more in.
    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: Abs in morning

    Friday: Still cannot walk. Calves ridiculously sore. Went for my Chay ravine walk: 30 mins But realise it was not going to be worthwhile.
    Agony both ways. Worse trying to come down. Just went to the peak and turned around

    Heart appointment today. Not as great as last time. Reception girls loved me. Nothing new to share. Stay on low dose meds. Make sure Aortic valve does not get bigger. 3.5 is normal.. 5.5mm need a replacement.

    Saturday: 30 mins Abs.. Worthwhile: Nice people here.

    Hanging Leg Raises: so strong
    1x34
    1x31
    1x31


    Reverse Crunches:
    1x29
    1x30
    1x30


    Ball rollouts
    1x30
    1x31
    1x30

    Ball crunches
    1x15
    1x10
    1x9

    Planks
    1.30
    1.30
    Last edited by NeCrOmAnCeR; 06-14-2020 at 03:14 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: 13th June: WORLD GYM RE-OPENS: ARMS

    12 weeks since shutdown: As Tom Platz says: Gym is home and it always feels good to come home

    Walk in get to see Courtney but no time to talk with new procedures.

    Then Jodie and talk to Ben and Mitch before starting.

    Bar x 50

    Lifestyle Preacher curls: 40kgx20 50kgx15
    52.5kg x 15
    55kg x 15
    57.5kg x 10

    60kg x 9 not too weak at all. 67.5kg max?

    Overhead French Press: 10kg x 20 15kgx15
    20kg/side
    1x11
    1x11
    1x11 failing hard every time.

    Standing dumbbell curls: 16kg
    1x11
    1x11( 22 reps)
    1x12

    Hammer Tricep Dips:
    40kgx20
    60kgx15
    65kg x10
    65kg x10 limit.

    Atlantic Preacher: 34x20
    41kg
    1x12
    1x12
    1x12

    Tate Press: 25kg x 17
    27.5kg x 15
    30kg x 10

    MTS concentration curls: 35kg
    1x16
    1x16
    1x16

    Reverse curls: 20kg preset.
    1x22
    1x22

    Cable kickbacks
    17.5kg
    1x12
    1x12
    1x12 15 reps left arm I think..

    Felt amazing Shattered for 1-2 hours after...But seeing so many good people.Cornerstone of life.
    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: Hamstrings

    Quads almost okay from Tuesday. Not feel 100% for Squats and Leg Press: But not staying away..

    Arms so sore. Triceps tender. Actually unpleasant to drive!


    Atlantic Standing curls: 27x20 2 sets of for 40 reps.

    34x15-20

    41kgx15

    48kg: 1x8
    2/ 1x9
    3/ 1x9
    4/ 1x9
    5/ 1x9 take it easy: More warmed up the better it felt.

    Lying Leg curls: 39x20 46x20 53x20 60x15 nonstop
    67x12
    74x10
    81kgx7
    2/ 1x7
    74kgx15

    Seated Leg curls:
    47/54/61/68x12
    75x12
    82x9 Limit? Not push

    Hack Calves: 2 plates x 40 3x20 4x20 5x20
    6 plates per side
    1x15
    +10kg= 150kg per side.
    1x10
    1x10 max... tragic.

    Seated Calf

    Put 40kg on not thinking would be able to do it.
    Easy!
    1/ 1x15
    2/ 1x10
    3/ 1x15
    4/ 1x15
    5/ 1x15

    Not feel shattered afterwards
    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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