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  1. #91
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    Monday: Shoulders: This felt so amazing to be back

    Saturday and Sunday was dipping toes back in. Today was full immersion! It feels real to see gym back in full swing.

    See Tash and Eliyan back to work. No one to talk too.

    Parkview ride unfasted: Warm and clear skies: Nice to make it to tomatoes and get back home after Thursday:
    AND
    get to see Sam again I was going to keep on riding. But she wanted to talk. Not as long as last week. But full of life,laughter and talking about deep subjects.
    No barriers.. Day made once again... This threw the time out like last Monday: 1.12hr/mins 13.5k

    2.20-3.30pm gym.. Just right amount of people.. Troy landscaper was here to say Hello too.

    Viking Press: 20kg x 40 40kg x 20
    50kg x 12
    55kg x 10
    57.5kg x 10 okay
    60kg 1x9
    62.5kg x 6 extreme>. Only 5kg under max I think.


    Pinweight Shoulder Press: Facing front in
    46x20 53x15 60x10
    60kg x 10 all easy.
    67kgx7 failure

    Back to Pad
    67x12
    74x10
    81kgx10
    +2.5kg x 8

    +5kg 1x6 Impressive! Almost close to my PR... 88kg and 95kg to go for full stack


    Side Laterals: 22.5kg prep
    31.5kg:
    1x15 on 0.... tried on 10 too hard
    2/ 1x12
    3/ 1x15

    Rear delts on Pec: 53x20 61x15
    68kg
    1x15
    1x15
    1x15

    17.5kg pre set front raises
    1x15
    1x15
    1x15

    Rear delts: 25kg like Goodlife.
    1x15
    1x15
    1x15 at my limit.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  2. #92
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    Tuesday: Back

    Venmans walk: Unfasted: 44 mins 3.9km After rain streams full. Not flowing. Back soaked.[/b]

    2.40-3.40pm.

    Hi rows: 40kgx40 60kgx20
    70kgx13
    75kgx8
    75kgx8 want to reduce but went on.

    Smith Shrugs: 30kgx20
    40kgx15
    45kgx12
    1x12
    40kg 1x15

    Underhand Laterals: 60kgx20 70kgx15
    75kgx10
    2/ 1x10
    3/ 1x10

    Medium grip Pulldowns
    77kgx20
    87kgx10
    3/ 1x10
    77kg x 18

    MTS front pulldowns
    60kgx15
    65kgx12
    3/ 1x12
    4/ 1x10 fail early.

    Low rows:
    60kg x 20
    70kg x 12
    3/ 1x12 felt hard.

    Straight Arm Pulldowns
    42kg x 20
    49kg x 11
    2/ 1x11
    3/ 1x10 usually 20 reps.

    19 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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  3. #93
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    Friday; Chest: 19th June. Finally! Favourite day returns.

    3 months of not being able to be my best for Friday night. Great conversations and a Chest pump followed by that nice Square look at home and the next day. Heaven! And not rushed.

    Work today.First time this year . And it was easy too. No tools. Cut hands. Finished early.

    Favourite Hammer Bench

    20kgx60 40kgx20
    60kgx15

    65kgx8
    2/ 1x8
    3/ 1x8 every set was really hard. No shoulder problems or right lifting different.
    4/ 1x7 hard fail.

    Incline Smith: 20kgx20 40kgx8 heavy at limit...2/ 1x8 3/ 1x8... light shoulder pain. Fun atmosphere in Leg room.

    Incline Hammer: 40kgx15 45kgx12
    50kgx12..55kg on left accident
    55kgx8
    57.5kgx 2 nothing.. Limit. Almost same as March.. 60kg touched once? Use to do 70kg before injury.

    Squeeze Press: 27.5kg Watson.
    1x15
    2/ 1x15 smoother
    3/ 1x12 fail

    Chest Press: 82x20 96x12 103x10 103x12 110x8 hard/ no time for more

    Pec Dec 89x15 103x12 103x12 110 x10... Unsure if only one set.. But same as in March.

    Mum and Dad's 49th Wedding Anniversary. So could not stay any longer.

    However! Wiped out all night from this workout. Hard to function. Plus tired from 4-5 hours sleep
    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. #94
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    Saturday: Abs in morning

    So tired.. Sleep as much as possible.. Showers. Cold but no jumper to gym.

    No where near as great as last week. People here. Plus shops dead too.

    Leg Raises:
    1x30
    1x28
    1x26 abs sore from last night.

    Reverse crunches:
    1x31
    1x30
    1x30

    Rollouts on ball
    1x32
    1x32
    1x31

    Ball crunches
    1x15
    1x10
    1x10 push for 10th rep each time. so harsh.

    Plank: 1.30: Not keen with sore abs... 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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  5. #95
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    Saturday: Arms

    Too late... Spose to be there 3.30-4.00. Got there 5pmish.

    91.8kg amazing!

    Bar x40
    5kgx20
    7.5kgx10

    10kg x 10
    2/ 1x11
    11.25kgx8 nice After being so weak in March with elbow pain. Good to get back to 15kg.

    Eugene Presdowns: 42x30
    49kgx18
    2/ 1x20
    +2.2kg x 15
    +4.4kg x 15

    56kg x 12 my normal
    +2.2kg
    1x5 really hard..... 63kg x 7 being max average.

    Lifestyle Preacher: 50kg x 15 55kgx12
    57.5kg x 10 smooth and easy
    60kg x 10
    62.5kg x8
    65kg x 7 test.. amazing. In the zone with these heavy sets. Expecting 3 plates max... so close to 67.5kg personal best.. 70kg soon!


    Smith Reverse grip: 20kgx20
    30kgx10
    40kg/side
    1x10
    1x10
    1x10 wary of shoulder health: Also not strong..55kg normal

    Bicep curls
    16kgx15 amazing + tune

    18kgx11 test. wow. Quality! hesitated last week

    20kg x 8 at limit... Have to really lean in on right. Hard. 26kg normal.

    Hammer Dips 60kgx15
    65kgx12
    70kg x 10
    75kg x 8 limit found


    Atlantic Preacher:
    41kg x 10
    1x12
    1x12

    Kickbacks 15kg

    3 sets of 15 each

    15 triceps
    15 biceps.

    6.50pm finish
    Last edited by NeCrOmAnCeR; 06-20-2020 at 11:44 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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  6. #96
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    Sunday 21st June First real leg session

    5.30pm

    Leg x usual warm ups. No knee pain/grief.

    Squats Bar x 30 20kg x 20
    40kgx15

    50kg 1x8
    52.5kg x 10 into it.

    55kg x 8
    57.5kg x 6 felt heavy.

    60kg x 4. Not deep. Good test. 10kg more than Goodlife.

    Leg Press

    5x15
    6x10

    7 plates x9

    8 plates:
    1x8
    1x8
    1x8 same failure everytime.

    Leg X 75/103

    110kg x10
    117x 12
    124x10
    131x12

    138kg: 1x8 1x8 1x8.. extreme reps. Not like 20 reps normally do.

    Not sore Monday.. soreness Tuesday. Peaked. Still feel it on Wednesday. nothing like last time. Nice adaption
    Not rating to give
    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. #97
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    Monday: Shoulders

    Viking Press: 20kg x 50 40kgx20
    50kg x 12
    55kg x 12
    60kg x 12
    62.5kg x10 strong
    65kg x5 failure

    Pinweight Shoulder Press: Back to pad
    60kgx10
    67x12
    74x10
    81x10
    +2.5kg 1x10
    +5kg x 10
    88kg x 8 amazing!
    +2.5kg 1x7 limit.. PR!~! Only 5kg to go and 96kg for full stack


    Rear Delts:
    61kg x 20
    68kg x 12
    2/ 1x12
    3/ 1x15

    Side laterals
    31.5kg
    1x15
    1x15
    1x15

    Rear delts:
    25kg
    1x15
    1x15
    1x15

    Front raises:17.5kg 1x15-20

    20kg
    1x12
    1x12
    1x12 no 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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  8. #98
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    Tuesday: Back: (destroyed after for 2 days.)

    92.2kg

    Chins!!! Keen to start doing again now Shoulder fine

    1x18 very nice 1x16


    Close grip Pulldowns(weak)
    40kgx15
    45kgx11

    Hi rows: 60kgx16
    70kg x 9
    2/ 1x9
    3/ 1x9 each set extreme

    Smith Shrugs: 30kg x 25
    40kgx15

    45kg Dante Shrugs trying to remember how they go.

    1/ 1x13
    2/ 1x10
    3 1x10 1x3 1x2 destroyed me

    Medium grip Pulldowns
    77kgx15
    87kgx10
    1x9 hard
    77kgx12

    Incline Dumbbell Rows
    26kg
    1x12
    1x13
    1x15

    Bent Over Rows
    20kg x 15

    30kg: 1x8 1x9 1x9

    Underhand Laterals 70kg: 1x10 1x12 1x12

    Gave up due to everything being used.

    Bent over rows:
    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. #99
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    Wednesday: Hamstrings and Calves

    Back is extraordinary;ly sore. 10/10. So tired. :Lay on floor not want to go. Have nap
    Dragged myself to out.

    Lying Leg curls:39x20 46x20 53x12 60x12

    67kgx15 74kgx12 slow n smooth

    81kg
    1x9
    1x9
    1x10+ hold last rep.
    1x9
    88kg test 1x7 max

    Hack Calves: 40kgx30 60kgx20 80kgx20 100kg x16

    6 plates: 1x12 1x12 1x13 hard reps to failure... Use to be so easy warm up set.

    Seated Leg curls:
    47x20
    61x15
    68x12
    75x124

    82kg
    1x12
    1x10
    1x10
    88kg x 7 test.
    2/ 1x7

    96kg 1 rep only


    Seated Calf: 40kg side
    1x15
    1x15
    1x15
    1x15
    1x15

    sore on Thursday and Friday
    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. Quality and pain. 26th June.

    Still sore Lats and Hamstrings

    Smith Machine: 20kgx 60/10/10/10=90reps till burned

    40kg: 1x12 actually heavy and should be warm up
    2/1x12
    3/ 42.5kg x 8
    4/ 1x8
    5/ 43.75kg x 6 out

    Hammer Incline: 40kgx12 45kgx12
    50kgx12

    57.5kg x12 ( only 2 reps last week.)

    60kg x 6 wow!! 2/ 1x5 this was hard. first set was smooth.]

    Dumbbell Pullovers: First time
    26kg x 30

    50kg:
    1x20
    1x20 perfect quality
    then
    1x12 fail hard.

    Flat Flyes:
    20kgx20-22

    22kgx20

    24kg: 1x18 in the zone with music
    2/ 1x18

    Left arm felt like pulled muscle badly for rest of the night. Could not pick up or use it.. Sleep did heal though.

    Chest Press
    103x15
    110x12
    110x12


    Pec dec 103x15 110kgx12 110x12.. Not count either of these set.. ie not write it down.

    Had first amazing conversation with Tim since March.. Gave up a lot of information that shocked me and glad to know. I should have stayed for more.

    and

    so good to see Jade. Told me all about the difficulty of trying to teach kids online at school.

    Great conversations like these make Friday nights always the best to look forward too.
    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: Extreme soreness from Chest day.. No arms can be done.

    Abs at 11am morning Goodlife.


    Arm.. nooo..... Went to gym picked up Barbell.. it ached.. Walked out again.
    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

    Leg X usual warm ups all fine. No knee pain

    Squats: Bar x20 20kg x 20 40kgx15
    50kgx8
    52.5kgx8
    55kgx8 belt on.
    57.5kg x 6 not as deep. Stil

    60kg x 5 max


    Atlantis Leg Press
    5pl x 20
    6pl x12
    7pl x 9

    8 Plates max today. 3 hard sets.
    1x8
    1x8
    1x8

    Leg X 75/103kg prep

    110x20
    117x15
    124x13
    131x13

    138kg full stack
    1x8
    1x8
    1x8

    Sissy Squats
    1x20
    10kgx20

    20kg
    1x25
    1x25
    1x25
    Last edited by NeCrOmAnCeR; 06-30-2020 at 09:51 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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    Monday: Shoulders: 29th June. Much Stronger.

    Parkview ride unfasted... Not get to see Sam today( school holidays) And after being at work last week.

    47 minutes Parkview:13.1km

    Viking Press:40kgx20 50kgx12 55kgx12
    60kg x 12
    62.5kg x 10 strong
    63.75kg x 9 nice!

    65kg x 7 beating 5 reps last week

    66.25kg x 7 solid!

    67.5kg 1x6 PR!~~! or equal to before shutdown. Nice 5kg increase from last week.


    Rear delts:
    61x15
    68x15
    1x15
    1x17
    with
    Side Laterals 31.5kg on 0 1x15 1x15 1x20 1x20.. right twinges to start with.

    Pinweight Back to pad: Start with higher weight warm ups.
    74kgx12
    81kgx12 no belt
    88kg x 11
    +2.5kg x 9

    +5kg 1x7 PR sets: extreme to start

    95kg Full stack never done before: 1x7
    not the struggle I expected. WOW.. Blown away. +2.5kg test: Not move.

    Rear delts with Watson:
    1x23
    1x25

    27.5kg 1x16 in the zone.

    Had loveliest long conversation with Michaela in middle of dumbbell area.. Lucky it not get busy. Not seen her in months.. Truly wonderful person to talk too.

    Front raise: 20kg pre set
    1x15
    1x15
    1x15

    Got here 2.45 left 4.15pm I think... Goal was to leave before 4pm

    Paul getting smashed at gym everyone talking to him... See at shops after and said he was over it and how I leave him alone. Said I looking great and had watched me train.

    Went to Peter Alexander after and got PB shorts. Most wonderful American girl served me.. Lovely to talk too... 3 wonderful people made my day enriched.
    Last edited by NeCrOmAnCeR; 06-30-2020 at 09:17 PM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Back: 30th June: Week 3 destroyed again

    Venmans loop unfasted 36.36 mins 3.25km.. One wallaby and see 2 people.

    92.88kg

    Chins: 1x20 1x16

    Underhand Laterals [b] gym extremely busy... Peaked hard everything being used. So had to adapt.
    60kgx20
    70kgx12 max last week
    75kgx8 limit..
    1x9

    80kg test 1x8 5/ 85kg 1x8 nice we close to 90kg now

    Trap Bar shrugs weak
    40kgx20
    50kgx15
    55kgx12
    60kgx8 limit
    55kgx9
    50kgx12

    Medium grip Pulldowns: 77kgx20
    87kg x 12
    1x12
    1x11
    77kg +4.4kg 1x13

    MTS Front rows: 60kgx15
    65kg x 12
    1x12

    Bent over rows:
    20kgx12
    30kg/side still kills me
    1x8
    1x8
    1x8
    25kg 1x12.

    Low rows:70kg: 1x12 easy
    75kg: 1x8 heavy not smooth.
    70kg 1x12

    Incline Dumbbell rows: 30kg
    1x10 failing
    1x12
    1x12 minimal rest.

    Straight Arm Pulldowns:
    49kg 1x16
    +2.2kg 1x14
    1x13

    49kg 1x12 drop 42kg 1x3=15. 29 working sets. Could not function for hours after.. totally destroyed.. 7/10 soreness next day

    Low rows: 70kg/side
    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. 1st July

    Back is sore but okay. No rating to give.

    No cardio missed the opportunity

    5pm-/6.30pm

    Lying Leg curls: 39/46/54/60/67

    74x12

    81kg:
    1x10
    1x10
    1x10 max

    88kg x 9
    5/ 1x9

    95kg full stack x 4 out.. got nothing


    Atlantic Standing Leg curls:
    41kg x15
    48kg x 12
    +2.3kg x10
    +4.6kg 1x10

    55kg x 8 heavy 1x7 right... 2nd set 1x5 r 1x4 left got nothing

    Hack Calves:
    40kg x 20
    60kg x 25 80kgx20 100kg x 14 110kg x 14

    120kgx15
    1x11
    1x12

    140kg/ 7 plates: 40kg increase 1x12 1x12 Feeling good about these.


    Seated Leg curls
    75x20
    82x15
    89x12

    96kgx8 1 rep last week

    103x 1 rep test

    Other seated calf due to use 40kgx20 60kgx15 70kgx12 80kgx12 still not like it

    Swap to my regular

    40kg
    1x15

    45kg
    1x11
    1x10

    40kg x 17

    very sore hamstrings on Thursday afternoon.
    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: July 3rd: Chest

    Thursday: Parkview ride 50mins 13.0km

    Bench Press 150 reps approx.

    Hammer Bench Press: 40kgx20
    60kgx15
    65kgx14 smooth

    70kg: 1x6 not positioned right.
    2/ 1x6 better
    3/ 1x4 gay even left arm failing

    Incline Hammer: 40kgx12
    50kgx12
    55kgx12

    60kg: 1x7
    2/ 1x8 really nice.
    3/ 1x8 felt more reps and weight in me.. Just no 2.5kg nearby.

    Dumbbell flat bench: last time here.. 22-28kg max.. no strength in right arm

    22x30
    30kgx15
    36kgx12

    38kgx12

    40kgx9

    42kg x 7 really nice Getting close to 50kg again. Thinking would not get it up. But did it well.


    Chest Press:
    103kgx12-15

    110kg: 1x10 1x12 1x12

    Pec Dec: 103kgx12-15
    110kgx10
    2/ 1x12
    3/ 1x10

    Cable crossovers: 17.5kg : 1x15-20

    21kg: Strong
    1x13
    1x13
    1x13 excellent well controlled reps.

    No soreness the next day: Looking nice and full and waist seems have reduced. 3 weeks of training here giving results.

    27 working sets.
    Last edited by NeCrOmAnCeR; 07-06-2020 at 03:59 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: Abs and Calves

    Hack Squat Calves: 11.45am.

    40kgx20 60kgx15
    80kgx15

    100kgx12
    110kgx10
    115kgx8 down from 200kg

    110kgx11
    110kgx5-16

    Pinweight: 130kgx20 160kgx20
    180kgx20

    200kgx15
    2/ 1x15
    3/ +1 1x14f
    +2 1x15
    +3 1x15

    Leg raise
    1x25
    1x25
    1x25 failure every time

    Reverse crunches:
    1x35
    1x34
    1x35 all PR sets

    Rollouts
    1x25
    1x25
    1x25

    49 minutes workout

    Way too late. Need to be 8-10am not 12-1pm.
    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 curls: Barx20 5kgx15 10kgx12
    11.25kgx8
    12.5kg x 5 guessing

    Lifestyle Preacher: 50kgx12
    55kgx10
    57.5kgx9

    60kgx9
    62.5kg x 5 fail weak today

    Eugene Pressdowns
    42kg x 20
    49kg x 15

    56kg
    1x12
    1x12
    1x14 in the zone

    63kg x 3 test

    Standing Dumbbell curls: 18kgx8

    2/ 1x10

    20kg 1x6 max 8 reps last time. ached more this time.. Bend into it.

    Hammer tricep Pressdown
    60kgx12
    70kgx10

    75kg:
    1x8
    1x8

    Atlantic Preacher
    41kg
    1x10
    1x9
    1x9

    Tate press
    25kg
    1x12
    1x12
    1x15

    Concentration curls
    35kg
    1x16
    1x16
    1x16

    Reverse curls: 20kg
    1x20
    1x20
    1x20

    MTS tricep:
    35kg
    1x12
    1x15
    1x15

    Cable kickbacks
    15kg
    Left 1x17 1x17 1x17

    Right: 1x16 1x15 1x6

    35kg:
    1x10
    1x10 max
    1x10
    drop 31.5kgx5 28kg x 5=20 reps.


    Awesome conversation with Cam at the end. Really long. Made gym worthwhile
    and
    See Steven for first time since March outside and have a small catch up. Made life good.
    Last edited by NeCrOmAnCeR; 07-06-2020 at 04:43 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: Y3T Legs: First since ? Jan/<March.

    Extremely cold night.. RARE! 10 degree's Keep hoodie on for 3 rounds

    Leg Press:

    5 plates: 1x20 1x20 1x15 1x5 1x5

    2/ +10kg: 1x20 1x20 1x10 1x5 1x5 okay

    3/ 1x20 1x20 die! 1x10 1x5 1x5 got nothing... 1x20 wide only

    4/ 1x20 20 Wide 1x10 1x5 have to stand to reduce lower back pain btw sets. 1x5 1x5

    5/ 1x20 1x20 1x10 5/5/5 take time determined to overcome fatigue to get 25


    [b]Leg X: Warm ups no pain and easy

    1/ 103x10 89x10 75x10

    2/ 110x10 96x10 82kgx10

    3/ 110x10 96x10 82x10

    4/ 110x10 96x10 had to walk it out before> 82x10

    5/ 110x10 96x10 82x10 all fine

    Squats: Ox20 20kgx20

    1/ 30kgx12

    2/ 35kg x 1x11 hard

    3/ 1x10

    4/ 1x12 getting hard to get depth/

    5/ 1x11 count in 3's felt risk of failure.
    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 unfasted 53 mins 13.0km

    4.30-5.30pm

    Legs sore but okay. No rating

    Viking Press: 40kgx20 50kgx12-15
    55kgx12

    60kgx12
    62.5kg x 10

    65kg x 8 solid

    67.5kg: 1x8 solid

    68.75kg: 1x8

    70kg>> well actually 75kg right 70kg left.. 1x3 ..nooo

    70kg: 1x6 really nice 3 PR's
    Not move for 7th rep.

    Pinweight Back to pad

    74kg 1x12

    81kgx10
    88kgx10

    +2.5kg 1x8 struggle to get started.

    +5kg 1x8 better start

    95kg: 1x8 solid! = last weeks.

    Rear delts: 61kg x15
    68kg
    1x14
    1x15
    +2.5kg 1x15

    side laterals 1x20 1x20 1x20

    Rear delts: 25kg
    1x15

    27kg x 15
    3/ 1x15

    Front raise: 17.5kg
    1x22
    1x25 20kg being used.
    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: 07/07

    Venmans unfasted with sore legs: 38.54: 3.2km[/b]

    Dentist.. Been looking forward to this day for many years. Get treatment plan. Heavy though.. Cost of nice second hand car.

    Go gym late: Avoid crowds. Not atmosphere 7.30-8.30pm

    Wide Chins:
    1x20 solid and hold
    1x16

    Underhand Laterals: 60kgx20 70kgx12-15 75kgx10-12
    80kg: 1x8
    2/ 1x8 strong

    DC Shrugs on Smith: 30kgx20 35kgx15
    40kg x 12
    2/ 1x12 1x3

    3/ 42.5kg 1x10 1x2 1x2 1x1=15

    Bent over rows: 20kgx15
    25kgx12

    30kg
    1x8
    1x8
    1x8

    Low Rows: 70kg
    1x12
    1x11
    1x12

    MTS front pulldowns
    60kgx13
    65kgx9
    3/ 1x9 hard

    Medium grip pulldowns:
    77kgx13
    87x7
    3/ 1x8

    77kgx14

    Incline rows: 30kg
    1x11
    1x11
    1x11
    Last edited by NeCrOmAnCeR; 07-08-2020 at 05:23 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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    Wednesday:Hamstrings and Calves 8/07

    No cardio

    Back was sore but not smashed as hard as last week.. Quad soreness still very much present. Expected it to be much much worse. Still 6/10

    Got new Rule 1 Chocolate Biscuit protein today. Taken months to get rid of the last awful one.
    Blackcurrant: Redcon 1 : Fade out for sleep.
    2 awesome deep grey and green M&M t'shirts. 2XL best colours.

    5.30pm-7pm

    Lying Leg curls: 39x30 46/53/60/67 non stop. 74kgx10

    81kg:
    1/ 1x11
    2/ 1x10

    88kg:
    3/ 1x9
    4/ 1x9
    5/ 1x9

    95kg:
    6/ 1x6
    7/ 1x6 3 reps last week.

    Hack Calves: 40kgx30
    60kgx20
    80kgx20 inspired by music smashed out supersets minimal rest.
    100kgx20

    120kgx12 heavy
    130kgx14

    140kg felt heavier than last week.
    1x9
    1x10
    1x10 drop 120kgx10 100kg x 10 =30

    Atlantic standing leg curls: forgot to write down last week. Was much stronger. Without feeling tight as today

    27x10
    34x10

    41kg 1x12 left is an issue.
    48kg x 10
    +2.3kg
    1x10
    +4.6kg
    1x8 Left 1x7 right Weak.. not feel 55kg possible.

    Seated Leg curls
    75kgx20
    89x12

    96kg:
    1x8
    1x8
    1x8

    103kgx3 one rep last week.

    Seated Calf: 40kg. Not feel 45kg
    1x15
    1x15
    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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    Friday: 10th July: Y3T Chest: First time since return.

    Never made it out for walk today. Had to go Mt Gravatt first thing. Which turned out could have been a phone call.. Took too long to eat and missed my window for walking.

    95.0kg tonight... A lot of water.. But still muscles haver size plus holding more glycogen.. And waist feels smaller.Looks it too

    Incline Smith Machine: triple drop sets]

    20kg x 30 30kgx12-15

    1/ 35kg: 1x10 1x10 1x8 heavy fail

    2/ 1x10 1x8 1x5 die

    3/ 32.5kg: 1x10 1x8 drop 30kgx8

    4/ 30kg: 1x10 1x10 1x8 pumped as hell

    Incline flyes

    18kg

    1x12
    1x12
    1x12
    1x12 all fine sets

    Flat flyes:
    1x12
    1x12
    1x12
    1x12 fail on 12th every set.

    Cable crossovers:

    1/ 17.5kg: 1x12 1x12 1x11 failing

    2/ 1x12 1x10 drop 15kg x12

    3/ 15kg: 1x12 1x10 1x12

    4/ 1x12 1x10 1x8

    Super set with

    [b] Pec Dec

    89kg: 1x25

    96kg: 1x14 hard

    1x11 drop 89kgx4

    4/ 89kgx11 hard 82kgx 7

    7.15pm finish..

    then shattered for rest of the night.. Struggle to go shopping at 8.20pm
    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 and Calves fasted

    Up 7.40 gym at 9.55... too late so hungry... fasted.

    92.3kg if trust scales here.

    One of those heavenly days to be here.. Reason to make this effort.

    Hack calves: 40kgx30 60x20 80kgx15

    100kgx15-20
    110kgx12
    115kg x 12
    120kgx11 heavy

    125kgx8 limit
    120kg x 11 [b] up 20kg on last week.

    Leg raises:
    1x30
    1x30
    1x39
    1x30 better than 25's last week

    Pinweight: 130x20 `160x20

    200kgx20 +1 1x20 +2 1x25

    +3: 1x20 1x25 1x25 incredible here today...

    Reverse crunches
    1x35
    1x30
    1x35
    1x35

    Rollouts
    1x30-35
    1x35
    1x35

    Reverse crunch with ball
    1x12 push hard for
    1x10
    1x10

    Planks:
    2.00
    2.00 only 2 of. Pushed for this time … Soaked and shattered.....slightly cold and rainy out.. Yet gym way too warm
    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

    94.4kg

    Barbell curls: 0x20 5kgx20 7.5kgx15

    10kg: 1x11
    2/ 1x11
    3/ 11.25kg x9
    4/ 12.5kg 1x5

    Underhand Pulldowns: 24/28/31/35 very sore from last night but getting better.
    42kg 1x15

    45.5kg full stack
    1x12
    1x12
    1x12 max

    Lifestyle Preacher:
    50kgx12
    55kgx10
    57.5kgx8

    60kgx8
    62.5kg 1x5 struggling with left in pain. Weakness.

    1x25 dips no pain. Just uncomfortable.

    Hammer Dips: 60kgx15
    70kgx11
    75kgx8
    4/ 1x8

    Atlantic 41kg.. killed me. Left in pain
    1x9
    1x8
    1x8 drop 34kgx4

    Tate Press 27.5kg
    1x15
    1x15
    1x16 improved on last week

    Concentration curls: 35kg 3 sets of 15 got nothing more. In pain

    Reverse curls: 20kg
    1x22
    1x22
    1x22

    MTS Tricep 35kg
    1x12
    1x12
    1x15 still in pain


    Cable kickbacks: 17.5kg
    1x17
    1x17
    1x17 left

    15 reps x 3 sets right.

    12.5kg bicep cable curls
    3 sets of 12 reps per arm
    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: SO much stronger!

    6.00-8.00pm

    Leg usuals no pain

    Squats: 0x20 20kgx20
    50kgx15
    52.5kg x 8 with belt on.
    55kgx8
    57.5kgx8 deep finally progress instead of 6 reps.

    60kg x 6 real nice deep reps.

    62.5kg: 1x4 nice form: 5kg increase.


    Squat Press:
    6x12
    7x10
    8 plates x 8

    9 plates x 8
    +10kg 1x8

    10 plates x8
    +10kg
    1x8

    11 plates: STRONG

    1x6-7

    long rest

    1x7-8 amazing


    7.30pm to 7.50pm

    Leg X 75/103kg prep
    110kgx15
    117x12
    124x12

    131x15

    138kg: 1x15
    +2.5kg 1x15

    +5kg
    1x15
    1x15
    1x15... 2 weeks ago.. Only full stack for 3x8 max.. Now with 5kg on. AMAZING!
    in the zone and loving these.. Back soaked all night.. Not bring extra shirts.. Raining so warmer.

    Leg room to myself mostly. Could have just kept going and going

    Should have finished with Sissy Squats.
    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: Huge strength improvement

    48 mins 13.5km Parkview ride

    93.kg.. Legs sore as is Chest and arms still.. But no rating for Quads. After heavy session. Excellent recovery.

    Military Press: Barx20 10kgx22-25
    15kgx12
    17.5kgx10

    20kg/side: 1x7 2/ 1x8 limit. But felt great

    Viking Press: 60kgx15 65kgx12 now warm ups
    70kg x 9 super strong( 6 reps PR last week)
    72.5kg 1x6 heavy
    73.75kg x 4 extreme to failure : 7kg increase on last week. 20kg increase in 2 weeks.


    Smith Machine seated Military Press: 30kgx10 35kgx10
    40kg x 10 strong and deep reps
    42.5kg x8 just right

    45kg test: 1x5 very extreme>> 50kg being my normal. Getting close. Not done these this well since injury August last year.

    40kg x 12 back off set.. nice depth.

    Side laterals:

    31.5kg x 20
    +10
    1x10 hurts.. Back to 0
    1x20
    1x20

    Rear delts: 68.5kg x15
    +2.5kg x12
    +5kg x 12

    75kg x 10.. still strong and not failing.

    +2.5kg x 10
    +5kg x 10 so many sets. Not try 81kg. Want to move on/.


    Rear delts with dumbbells
    26kgx15
    28kg x 12
    3/ 1x12 heavy

    Front raise Barbell only... pre set 20kg missing.

    1x15
    1x16
    1x20 really nice


    extremely busy but worth being here.. Micayla got her license.. SO happy for her. Quick chat as she left.

    26-30 working sets.. Pushed hard for fast paced workout.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Back: Bastille day.. First time back at movies(no pun)

    Likely coldest day of the year for us. 12 degree's at 9am 15 degree's at Midday.23 mins 1.6km

    Not allow enough time for full Venman's loop. Just walked into first stream and returned. Perfect timing for The Current Wars at Victoria Point.

    Wide Chins:
    1x19 and hold
    1x12???????? could feel got nothing.

    Hi rows. Also feel weak
    60kgx15
    70kg x 8
    2/ 1x8
    3/ 1x9-10

    Trap Bar Shrugs: 40kgx20
    50kgx15
    55kg
    1x16
    1x12
    1x15 and hold.. 15kg/side under..=30kg which is a lot.

    Underhand Laterals
    70kgx15
    80kgx8
    85kg x 8 awesome
    85kg x 8 thought about 90kg.. left arm now feels not pulling.. Like pain in biceps on Saturday.

    Bent over rows: Coldest wind coming through.
    20kgx12
    25kgx12

    30kg x 8
    2/ 1x8
    3/ 1x9

    Low rows
    70kg
    1x10
    1x12
    1x12

    Gave up on waiting for Medium grip Pulldowns

    Mts Front Pulldowns
    60kgx15
    65x12
    70kgx10
    4/ 1x9

    Straight Arm Pulldowns:
    49kgx20

    56kg: WOW... I am sure this a huge PR!~!
    1x9
    1x8
    1x7 drop 49kgx 3. Took everything to move this weight.


    Incline Dumbbells with Watson
    1x12
    1x14
    1x15

    24 working sets. Not feel as smashed as last 3 weeks. Sore next day..6/10
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday:Hamstrings and Calves

    Lying Leg curls: 39/46/53/60 rest 67x12
    70kgx12
    81x12

    88kgx 12
    2/ 1x12
    3/ 1x14

    95kg

    4/ 1x8
    5/ 1x8 lower slowly
    6/ 1x9 really pushing hard

    Georgie training here. I was so pleased to see her upgrade for the best gym.

    Also seeing Nicole train Legs made my day.. Always wanted to meet her in gym. Looking very impressive. Nice to finally meet and quick chat.


    Hack Calves: 40kgx30 60x20 80x20 100kgx20

    6 plates x 20
    7 plates: 280kg
    1x14
    2/ 1x13
    3/ 1x15 very hard reps.
    4/ 1x14 drop 6x10 5x10

    Atlantic standing leg curls
    34x15 x 2

    41x13 left 1x15

    48kg x 12 wanted 15 weak
    +2.3kg
    1x9 both weak
    +4.6kg 1x7 struggling. no chance of 55kg

    Seated Leg curls: No pad for feet.

    82x12
    89x12
    96kg
    1x8
    1x8
    1x8 killed me each set.

    Seated Calf: 40kgx16 easy
    45kg
    1x9
    1x10
    1x10
    1x10 drop 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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    Friday: Chest... so much stronger

    Chay ravine: 42 mins.

    Smith Flat Bench: last time struggle with 40kg

    20kg 1x100 60/10/10/10/10

    30kgx15 35kgx15

    40kg x 15 felt like 30kg

    [b]45kgx12 like a warm up easy

    47.5kg:
    1x8 heavy perfect reps.
    1x8
    1x8 no more reps in me.. Keen on 50kg but form would suffer.

    Incline Hammer: 40x15 50kgx15

    [b] 60kgx10-12 easy

    62.5kg 1x6 at limit hoped for 65kg today....70kg being my heaviest I think

    60kg x 8 to failure.[]/b]

    Pullovers: 26kgx30

    50kg
    1x15
    1x15 feel failure so early on both sets
    1x17 stronger!

    Incline flyes: low:
    22.5kgx20
    25kg
    1x15
    1x15.


    Chest Press: 103x15
    110kg
    1x12
    1x12
    1x12 limit

    Pec Dec:
    103x15
    110kg
    1x12
    1x12
    1x12

    Cable crossovers 21kg
    1x15
    1x15
    1x15

    93.88kg
    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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