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  1. #121
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: First RPM class since March sadly without Jane

    7.45am start was harsh. Made it. Fasted.

    No fans=death.. not think that hot till get home and find shirt very heavy.

    Good fresh music. Small class.. Great intensity. Different stretches at the end. Overall enjoyed it.
    But crave the original crew plus Jane's humour.

    Hack Squat taken

    Leg Press Calves:
    5x30
    6x20
    7x15

    8 plates x 15
    2/ 1x15

    +10kg
    3/ 1x13
    4/ 1x13
    5/ 1x13 could not improve on these.

    Pinweight Calves.

    200x20
    +1 x25
    +2 x20

    +3
    1x20
    1x25
    1x25

    Leg rasies
    1x29
    1x29
    1x25
    1x24 weak today.. Maybe from bracing during Dumbbell Pullovers last night.

    Reverse crunches
    1x35
    1x35
    1x35

    Ball Crunches:
    1x12
    1x12
    1x12 amazing to get these reps.. over 9 reps.. Finally break the barrier

    Swiss ball rollouts
    Not count
    but think 3 sets of 35

    Here till 9.45am too hungry to stay longer. Was very good today. Not as great as last week. But that is ok. Still 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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  2. #122
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: Arms: Ridiculous on Triceps

    Super sore Chest from last night. No effect today on workout.

    Barbell curls: Barxforever 5kgx15 7.5kgx15
    10kgx12

    2/ 1x12
    3/11.25kg x 9
    4/ 1x9 fast n strong

    12.5kg x 6 1 more rep than normal.

    Eugene Pressdowns
    49kgx20

    54kg x 18 crazy

    talk/rest

    63kg; 1x10 WOW 7 is my max till now.. Felt super strong.

    2/ 1x7
    3/ 1x7 need to check.. but think 3 sets are a PR!~! crazy strong


    Dumbbell curls: 18kgx10 pumped now

    20kg
    1x8
    1x8 in pain on right and not want to do these.
    1x9 finally improvement

    Hammer Triceps: 70kgx12
    75kgx8
    3/ 1x8

    77.5kg x 8

    80kg: 1x8 : 10kg increase

    Atlantic still painful
    41kg
    1x10
    1x9 STOP

    Tate Press:
    27kgx16

    30kg test
    1x12
    1x12 best in a long time

    Concentration MTS 35kg
    1x15
    1x15
    1x15

    Reverse
    1x25
    1x20
    1x20.. pain

    MTS Triceps: 35kg
    1x15
    1x15
    1x15


    Way too late again. Still here 90 minutes.
    Last edited by NeCrOmAnCeR; 07-20-2020 at 05:59 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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  3. #123
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    Sunday: Legs: 60kg added to Leg press

    Very late.. 3 t'shirts tonight. Gym to self mostly.

    Unstoppable. Golden night where could have done more Squats and Leg Press sets: weak on Leg Xtensions

    Leg X all fine.. 7.30pm start

    Squats: Barx20 20kgx20 40kgx15 50kgx8 back tight

    55kgx8 no belt: rest waiting to get belt out of car

    57.5kg x 8 belt on

    60kg x 7 felt good.. Lower back locking up. Almost lost it on 4th rep too deep

    62.5kg x 6 super strong reps. 4 last week.

    65kg x 6 deeper at end of set. Could have done 67.5kg today.. But already been here too long. 5kg increase

    Leg Press:
    6x12
    7x10
    8 plates x 8

    9 plates
    1/ 1x8
    2/ 1x8
    3/ 1x8 solid

    4/ +10kg 1x6
    5/ 1x6 loved both sets. Deeper at end. 30kg per side added to 8 plates last time 3-4 weeks ago.=60kg

    8.50pm

    Leg X

    Usuals 75/103 and every pin up to 131 x 12-15

    131x12
    138x12

    +2.5kg: 1x2

    +5kg
    1x12
    1x12
    1x12

    9.20pm leave.. Could have got Sissy Squats in too

    Wrecked for rest of the night. HOWEVER fine the next day!





    ''
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  4. #124
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    Monday: Shoulders: Ridiculous PR's

    Parkview ride: 50 14km mins

    94.9kg


    Quads sore but fine. No rating.

    Early workout. Still no sign of Paul.. Not as fantastic as last week. But still best day of the week

    Bar x 60 2.5kg right shoulder warm ups

    Viking Press: 40kgx60 60kgx15 65kgx12-15
    70kgx12
    72.5kg x 8 to failure.
    73.75kg x 7 3 reps max last week

    75kg x 4... 2.5kg PR!~! 3 goes to get it started


    Pinweight Shoulder Press: 74x12 81x10 88kgx10

    no stuffing around with 2.5kg add on's

    95kg full stack: 1x9 1 more rep than time.

    +2.5kg 1x8 WOW so good!

    But wait!! +5kg 1x5 then not move.. PR's that I have always dreamed of..


    Rear delts on Pec Dec
    68x15
    75x10
    82kgx10
    +2.5kg x9

    +5kg x 9 still not failure.

    89kg x 8 PR!~!? Think so and still not at my limit

    Side Laterals: 1x25
    +5 1x20 in pain
    +10 1x12 hard to get reps.

    Front raise Barbell
    1x19
    1x18
    1x17

    1.25kg 1x12

    2.5kg 1x13 more amazing progress.. cannot call it PR's but awesome


    30kg Rear Watson delts
    1x12
    1x12
    1x12? forgot to write down.. but was very heavy.
    Last edited by NeCrOmAnCeR; 07-22-2020 at 06:58 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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  5. #125
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    Tuesday: Back: Destroyed me again. Yet no PR's

    95.5kg WOW from 89.5kg in 4 weeks..

    Wide grip Chins 1x24
    2/ 1x15 and hold

    Finally get to see Steven here. Was so good.

    Gym packed.. No choice but to go

    Bent over rows: 20kgx15 25kgx12
    30kg
    1x10
    1x10
    1x10 fresh first exercise.

    DC Smith Shrugs 30kgx20 40kgx12 lower back grief

    42.5kg
    1/ 1x10/2
    2/ 1x12/ 1x3
    3/ 45kg 1x9/3/3 should have done 4th set.

    Underhand Laterals
    70kg x 15
    80kg x 10
    85kg x 9
    4/ 1x9

    90kg x 4 left hand lose grip

    Medium grip pulldown on other machine near Pec Dec.
    190kgx8 too hard
    175kg
    1x12
    1x12
    1x15

    MTS Front Pulldowns
    65kgx15
    70kg x 10
    2/1x12
    3/ 1x11

    Incline Dumbbell rows
    30kg
    1x15
    1x15
    1x17

    Straight Arm Pulldowns.

    56kg
    1/ 1x10
    2/ 1x10
    3/ 1x9 drop 1x4 drop 1x4


    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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  6. #126
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Wednesday:Hamstrings and Calves. Great PR's :D

    Venmans loop overcast with Jumper on. 39mins 3.2km

    95.2kg


    So late after doing Stair handrail... Was keen to go earlier.. No fun going late.. Everyone seem to leave as got there.

    6.30-8.15pm

    Lying Leg curls: 39x30 46x20 53x10 60x12 67x12 74x12

    88kg: 1x13
    2/ 1x14

    3/ [b] 95kg 1x10 beating 8 reps last week
    4/ 1x10
    5/ 1x10

    6/ +2.5kg 1x6 would do another set. but been on it forever.

    Hack Calves: 40kgx30 60kgx20 80kgx20 100kg x20

    120kgx20 6 plates

    7 plates: 280kg crushing me today.
    1x14
    1x14
    1x12 drop 6 plates 1x11 drop 5 plates 1x12

    Seated Leg curls: 82x12 89x12
    96kg
    1/ 1x10
    2/ 1x13 ridiculous strong smooth reps. after 8 max last 2 weeks.
    3/ 1x15 WOW

    4/ 103kg: 1x8 a proper set/ not struggle,like last 2 weeks for 3 reps.
    5/ 1x10

    6/ 110kg x 4 Limit! Move up a pin.


    Seated Calf had to wait forever:

    40kg x 20

    45kg: 10 rep sets last week

    1/ 1x15
    2/ 1x16
    3/ 1x15
    4/ 1x15
    5/ 1x16 drop 1x12 40kg

    Destroyed for rest of the night. Could not move so much fatigue/soreness. And no appetite at all!
    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. #127
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    Friday: Chest: Huge PR's(for this re-opening time)

    Chay ravine walk: Super slow. 6 mins off pace.. WHy? 45.45 3.2km

    95.6kg

    5.45pm gym.. Get new Go Proto ordered from Nutrition Warehouse at 5.30pm

    Unstoppable tonight.. Should be out by 7pm.. No.. 7.30-7.40pm.. Solid 2 hours. Could not stop with this many PR's

    Hammer Bench

    40kg x 100
    60kgx20
    65kgx15

    70kg x 9 really nice.. (6 reps max last time)

    2/ 1x0
    3/ 72.5kg x9 full easy reps.
    4/ 75kg: 1x6/ crazy!
    5/ 1x6...……………………….10kg more than last time.. Feels so good!


    Incline Hammer
    50kgx20
    55kgx15

    60kgx15 wow... 10-12 reps before

    62.5kg x 10 solid.... 6 reps last week.

    65kg: 1x6

    REST

    1x9 so perfect. Wow!

    67.5kg x 4 now at limit. 10kg more than last week.. 2 PR's


    Flat Dumbbell Press: 22kgx20 30kgx20 36kgx12 all done fast no rest

    42kg: 1x9 right shoulder twinge....Over confident. Need to slow down.

    44kg x 8 solid. Up fine too.

    46kg x 3 feel right go one me.. Still up 2 dumbbell sizes![/b]

    3 PR's but wait there is more

    Flat flyes: 24kg
    1x15
    1x16
    1x15... hard failure every time.

    Chest Press: 110kgx16 easy

    [b] 117kg 1x14 and hold

    124kg 1x8 found limit.
    another
    1x8

    Pec dec 110kgx12 got taken off me.

    Cable crossovers: 21kg
    1x12
    1x12
    1x12

    25 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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  8. #128
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: RPm and Calves

    RPM class late and up the front soaked.. Not hard for me.. Hard for everyone else.

    Heavy rain today. And a chill in air.

    94.2kg wow 2kg increase from last week??

    Hack Calves:
    40kgx20
    60kgx20
    80kgx20
    100kg x 15

    110kgx110-12

    120kgx12

    125kgx10

    130kg: 1x8
    1x8
    1x8 extreme. Crushed me every set.

    Pinweight not strong today

    200kgx21
    +1 1x22
    +2 1x21

    +3 1x23
    5/ 1x23

    Leg raises:
    1x29
    1x30
    1x30
    1x30

    Swiss ball crunches
    1x12
    1x12
    1x11 so hard.. Abs already sore from last night.

    Reverse crunches
    1x29
    1x30
    1x30

    over it.. to stay any longer.. No where near as good as previous 2 weeks. Dead today.
    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. #129
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    Saturday: Arms

    5pmish still too late.

    Barbell curls: Barxforever 5kgx20 7.5kgx12+
    10kgx12

    11.25kgx9
    3/ 1x9 hard. Should be easy.

    12.5kg x 8 took everything to get past 6 reps.Did last week

    Underhand Pulldowns: 28/35/42 want to do Eugene Pressdowns. But think best to rest it this week.

    Full stack
    1x12
    1x12
    1x12


    Lifestyle Preacher.. Hurts left arm and cannot lower all the way down.
    50kgx10
    55kgx10
    60kgx8
    62.5kg x8
    65kg x 5 crushed me.


    Close grip Smith:
    40kgx12
    42.5kg x 10 fine
    45kg 1x10 smooth full reps.

    47.5kg 1x8 8th at limit to failure.
    Long rest
    still
    1x8 could not increase by 1.25kg.

    Tried low incline both arms dumbbell curls: too much pain 15kgx10
    12.5kg....no.. just stop.

    Atlantic Preacher in the corner: Hurt but pushed through
    61x12
    68x10
    75x10 left more pain.

    82kgx8 one off full stack
    2/ 1x7 so much pain

    Tate Press: 30kg
    1x15
    1x13
    1x14 extreme failure.... 32.5kg dumbbells too big to use.

    Cable kickbacks
    17.5kg
    1x17
    1x15 right arm ok now. Does same reps as left.

    3/ 1x17

    Cable curls: 15kg
    1x12
    1x12
    1x13..... Been here so long...

    13 sets Triceps
    15 sets Biceps.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  10. #130
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    Sunday: Squats up 5kg :D Finally back to 160kg/ 70kg per side.

    Leg x: Usual prep had to wait.. 5.45pm

    96kgx20 33kg singles x 3 sets of 20.. just wanted too.

    Squats
    Bar x20
    20kgx20 40kgx12
    50kgx8
    55kgx8 no belt.. Always feel so heavy these 2 sets when they are easy

    skip 57.5kg

    60kg: 1x7 belt on. Perfect!

    62.5kg x 6 took it out of me. Determined not to stop till 6 reps done

    65kg x 6 long rest. Went deep at the end. very happy

    67.5kg: 1x5 nice depth tight.. No failure till 5th rep

    Steve doing 200kg Squats beside me and had the most wonderful conversation.. Not seen him since January for descent chat.

    Rest way too long.

    70kg: Almost thinking should not do it. 1x3! full depth.. Not too high.. Finally feels good to have real weight on the bar.

    Extremely busy leg room today..Made a change.

    Squat Press: ( Should be Atlantic Press but never feels like does anything. However in hindsight I should have. As was weak on this today.

    6x12
    7x10
    8x8
    9x8

    10x8 heavy

    +10kg x8 felt hard.. but not give in

    11 plates
    1x6
    1x6 crush me both sets and not feel as good like last time.

    10 plates

    1x11
    1x11.

    6 working sets

    7.10pm

    Leg X 75/103
    110kgx12
    117x12
    124x12
    131x12

    138kg:
    1x12
    +2.5kg: 1x12
    +5kg 1x12 solid
    2/ 1x12

    3/ 1x15

    7.45pm finish

    Took me 2 hours plus to eat. No appetite.

    No Leg soreness on Monday.. I mean NONE..
    Last edited by NeCrOmAnCeR; 07-27-2020 at 06:42 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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    Mopnday: Shoulders

    Parkview ride: 53 mins 13.3km no leg soreness.

    Standing Military Press: barx forever
    10kgx20
    15kgx12

    20kg:1x9
    2/ 1x9
    3/ 22.5kg x 4 extreme.. could stay and do another or back off set.. But wanted Viking

    Had to wait for it. Biggest jump in warm ups today
    40kgx20
    60kgx20
    70kgx10

    72.5kgx9

    75kg: 1x7 beating 4 reps PR last week. I thought this was awesome..but wait!

    76.25kg: 1x8 unexpected

    77.5kg x7.. no hesitation.... Been here forever and wanted to move on. So got Smith Machine then came back

    to test myself. Thinking not even move it

    80kg: 1x3 PR!~!~ ONLY 10kg more than last week! No wonder I could not move when I got home for hours. Totally destroyed.


    Seated Smith Machine Military press
    30kgx10
    40kgx10-12

    42.5kg 1x8 heavy.. 8 last time

    43.75kg crush me 1x6

    42.5kg x9 perfect

    next set 1x5.....for 5 sets.. die hard from giving so much already

    Rear delts:
    68x15
    82x14 felt like all these sets super difficult.
    +2.5kg x14
    +5kg x 12 so fatigued
    89kg x 8 still same limit

    Side Laterals
    31.5kg x20
    +5 1x14
    +10 1x15
    +15 1x15 never got this far without pain.

    40.5kg 1x12

    +5 1x6 found limit.... All huge PR improvements


    Still more to come. Every Squat rack being used. SO no Barbell available

    25kg pre set never touched before.

    1x9
    1x10
    1x10 extreme reps.
    Pushed hard to get these... Gym packed to the rafters. Could not move.

    Rear delts:

    27.5kg: 30kg was taken... But think too far gone to do that weight.

    1x16
    1x15
    1x15

    28 working sets. Could not eat or do anything for 3 hours.
    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

    95.72kg.. always peak on Tuesday nights. Hoping for 96kg.

    Courtney was here. O<M<G! so happy to see her and have conversation.. Not since February/March. Showed me her new business name and card. New gym equipment to train people from home. So inspired and happy for her.. To think we use to talk about doing HPC course and she has gone and got it all done. Now on her way to living the dream of teaching people. What I need to do.

    4pmish.... 4.20-4.30pm start. Wish got here earlier now.For more conversation. No sign of Paul.

    Chins
    1/ 1x19
    2/ 1x17 and hold... Less reps first set. More reps second set.

    Medium grip Pulldown
    77kgx15
    left arm ache
    87kg x 12
    3/ 1x12 full reps till last 2 stretch and pulldown.

    Dumbbell Rows: first time in over a year plus

    40kg 1x12 easy

    46kg: heavy.. right arm smooth. left arm struggled.
    3/ 1x12
    got nothing else to give

    Trap bar: 40kgx20 50kgx15
    55kgx12 still limit

    57.5kg x10 maybe 12. Felt better than 55kg

    60kg: 1x8 up 10kg
    2/ 1x9 smooth then fail. Actually want to do more.
    3/ 1x9 and hold

    Underhand Laterals
    80kgx12
    85kg
    1x8
    1x8 left in pain

    90kg x 5 4 reps last week.. At limit.

    Bent over rows:
    20kg x15
    25kgx12
    30kgx12
    2/ 1x12
    3/ 1x11 actually more reps than week.. by 2. Big improvement for me.

    MTS front Pulldowns
    65x12
    70kgx10
    3/ 1x10

    Straight Arm Pulldowns

    56kg: 1x12 PR by 2 reps!
    2/ 1x10 lose it
    3/ 1x10
    drop
    49x4
    42x6 fail on each

    23 working sets... 5.30pm finish. Just in time. Maximum capacity like last night. Happy to be leaving

    Both nights have been amazing quality.

    Not shattered from Back today.. Like every other week
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday:Hamstrings and Calves

    Venmans loop 11.30am... Very hot but nice. Huge amount water been through first stream. Still flowing on second one.. Middle one dry.
    49.49 4.3km

    Wanted to go 3-4.30pm.

    End up 4.40-6.30pm.. Would have left earlier if not for Romanians and excessive Seated Calf raises Would have left 5.50pm

    95.52kg Even ate lots before still weight is low.

    Lying Leg curls: All usual warm ups perfect

    1/ 88kgx15
    2/ 1x12 slow pace down

    3/ 95kg 1x12 keep tight. 12th rep hard.

    4/ 1x10 but awful. rested for it too. 1/2 reps at the end.

    5/ 1x10 full and faster reps. Then would not move past 10

    6/ 1x10+hold at top. stronger set.

    7/+2.5kg 1x8 WOW how??

    8/ +5kg 1x5 very strong


    Hack Calves: 40x30 60x20 80x20 100kgx15 then slow 5

    120kgx20 now heavy.

    7 plates:
    1/ 1x16
    2? 1x14 not take a breath.
    3/ 1x15

    4/ +10kg=300kg 1x12 strong.. Not expecting to feel this good.

    5/ 8 plates: 320kg 1x7 wow

    6/ 1x7 drop 7x7 6x10 5x10.. 34 reps added 40kg today!! last week killed me on 280kg.

    Seated Leg curls:
    89x12
    96x12
    103x8
    2/ 1x9
    110kgx5 all out.. ideally this should have been 8 rep sets.. But not there yet.

    Romanian Deadlifts.

    Finally feel not shattered from Back that I can do these. Plus prefer to Standing curls with constantly being bound up hamstring/s


    40kg x12

    50kg x 8
    2/ 1x8
    3/ 1x8 Amazing girls here doing Squats/ training hard. Inspired me to do more. They did so many sets.

    set up calf raise then came back

    4/ 55kg x 6 solid..... 18 working sets for Hamstrings

    6.15 now

    Seated Calf raise
    45kg x 15
    2/ 1x15 felt good.. slow and full reps.

    [b] 47.5kg: 1x12 real nice
    4/ 1x12 so perfect

    5/ 50kg: 1x10 WOW
    6/ 1x9 still not crushed.

    7/ 52.5kg: 1x7 not kill me.
    another.
    8/ 1x8 fail on 9th: Only 7.5kg per side increase.Never touched anything over 45kg= 15kg increase PRT sets. AMAZING


    Then not even smashed like last week for rest of the night. Makes no sense.
    Calves mildly sore the next day.

    in LOVE with training so much now.
    Last edited by NeCrOmAnCeR; 07-30-2020 at 12:32 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: Week 3 Y3T Felt easy 31st July. Destroyed me.

    Chay ravine walk: too late as always.

    43 mins 3.2km

    Went to gym really late... Shops just before 8pm... As need all the benches for myself.
    Worked out perfectly.

    95.2kg

    Increased dumbbell size and Weight up on Smith quite a lot. But still felt like easy workout/not enough volume/ Wrecked me that night and so
    much pain on Saturday.. 10/10 got me good. Not even want to train Arms on Saturday


    Low Incline Smith: 20kgx40-60 right shoulder has a twinge but went away. Flat flyes 20kgx15

    4 sets of: 30 reps. Drop sets.

    1/ 35kg 1x10 1x10 1x10 all easy. Keep shoulder out.

    2/ 37.5kg: 1x10 1x8 1x5 die so hard/ over ambitious

    3/ 35kg: 1x10 1x10 1x8 die but okay.

    4/ 35kg: 1x10 1x8 1x6 really dead.

    Low Incline flyes: 20kg up from 18kg felt just right in my hands. No pains or signs of failure on these sets.

    1/ 1x13
    2/ 1x12
    3/ 1x12
    4/ 1x12

    Flat Flyes:

    1/ 1x13
    2/ 1x11
    3/ 1x12
    4/ 1x12 took everything to get
    Last edited by NeCrOmAnCeR; 08-02-2020 at 12:30 AM.
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    Saturday: Calves n abs. No Rpm class.

    RPM class full. As try to book night before instead of days before.

    94.5kg here. Not fasted

    11.30-12.30pm. soooo late.. Empty. But worth it.

    to be continued

    Leg Press Calves
    5x30
    6x20
    7x20
    8 plates x 15
    +10kg
    1x12
    1x12
    1x13 just

    Pinweight Calves

    200kg x 20
    +1
    1x20
    +2 1x20
    +3 1x22
    1x25
    1x25

    Leg raises
    1x30
    1x30
    1x30
    1x30

    Reverse leg raises
    1x30
    1x35
    1x35

    Ball crunches:
    1x12
    1x11
    1x11

    Rollouts
    1/ 1x33
    2/ 1x35
    3/ 1x35

    Planks:
    1/ 2.00
    2/ 2.00

    Empty but still small glimmer of awesome beauty.
    Last edited by NeCrOmAnCeR; 08-04-2020 at 05:28 AM.
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    Saturday: Arms

    Totally wrecked and felt like not going to train Arms.

    However. Triple sets made a huge pump. Like muscle tearing hurting pump.. Agony all night and next day as if they were forced to grow!

    [b]96.1kg.. WOW :a lot of water. But finally did it!!

    Triple Pressdowns: Followed by overhead extensions: No way can do Dips as per Y3T Protocol

    Full stack:

    1/ 1x12 1x12 1x10 too hard.

    2/ 1x12 1x12 1x8 drop 38.4kg

    3/ 42kg 1x12 1x12 1x12

    Overhead Press:
    38.5kg
    1/ 1x20
    2/ 1x20 took everything
    3/ 1x20

    Unsure what to do..

    Decide on Ez bar curls: 10kg x20 15kgx10
    15kgx13 strict

    17.5kg x 9 nice
    1x6 can feel die......facing back to Preacher

    Decide normal Preacher curls
    10kg x15
    12.5kg x 15 left in pain. Now gone at the bottom.
    15kg x 12

    17.5kg: 1x10 at limit
    2/ 1x10
    3/ 1x10 loved I can pull these off. Normal weight to use.

    <MTS Tricep Extensions
    40kg x 12

    45kg: 1x9
    1x10

    50kg

    1x8
    1x7 WOW... 15kg increase. SO BIG
    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: Solid Legs..

    7pm: Suppose to go 4pm with Jason and Prue. But Prue injured.
    and
    Nat was so awesome today. She took hours out of my afternoon that was 100% worth it.

    Leg X: all easy and no pain.

    Squats:Barx20 20kgx20 40kgx14 deep
    50kgx8-10
    55kg x 8

    60kg x 8 belt on

    62.5kg x 8 yes. beating 6 reps.

    65kg: 1x7 strong

    67.5kg : 1x6 heavy.. 7.42pm

    70kg: 1x5 beating 3 reps last week. Good but need to be deeper. Felt extremely heavy.

    8.05pm

    Leg Press:
    6x12
    7x8
    8 plates x8

    9 plates x 8

    +10kg: 1x6 crushed me

    1x8
    1x8
    1x8: 5 sets of heavy.. But just cannot progress to 10 plates


    Leg X

    75/103

    110kgx12
    117x12
    124x12

    131x12
    138x12

    +2.5kg:
    1x12

    +5kg
    1x11
    [b] 1x15
    1x17 struggle
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    Monday: Shoulders: Backed off this week

    NO LEG SORENESS At all today. Weird

    Parkview ride all fine 50 mins

    Aim for 4.30. Talk outside to gone past 5pm. Well worth it though. Saw Jade for first time in my gym


    Viking taken

    Pinweight Shoulder Press: 60kgx50
    81kgx20

    95kg full stack: 1x15
    skip
    2.5kg

    +5kg: 1x10 beating 8 reps last time.

    2/ 1x9 limit. Not like can get anymore.Once get 15-20 reps.

    Viking Press: 60kgx15-20

    70kg: 1x12-15

    75kg: 1x10

    77.5kg x 9

    80kg: 1x4 felt strong then failed before 5th rep.. May have been too ambitious or fatigued from first set.

    Rear Delts:

    75kgx15 now warm ups what use to be my PR

    82kg x 14

    89kg:
    1/ 1x9
    2/ 1x9
    3/ 1x10 brutal sets.

    Side Laterals: 40.5 x 15

    +5kg 1x10
    +10kg 1x9 never touched this before.
    =15: 1x7 at limit... 3 PR's


    Front Raise Barbell

    Bar x 20

    +2.5kg: 1x15

    +3.75kg: 1x8 extreme

    +2.5kg : 1x15

    1x15 5 hard sets with 1 PR!~!

    Rear Delts:

    27.5kg

    1x15
    1x15
    1x15

    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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    Tuesday: Back

    No walk today: Shoulders not destroyed last night. But feel sore and full caps.
    95.64 my high weight day too
    Chins
    1/ 1x22 and hold
    2/ 1x14 die

    Wide Grip Pulldowns on cable.. Not used this attachement in forever. But actually felt awesome when done strict to Chest.

    1/ 77kg x 18 smooth
    2/ 87kg x 9 but not full reps
    3/ 77kg+2.2kg 1x15 full reps now
    4 +4.4kg= 81.4kg 1x12 nice

    Smith DC Shrugs 15kg increase and they sore the next day

    30kgx40 40kgx20

    1/ 45kg 1x13
    2/ 47.5kg 1x13 10 then 3. First 10 very smooth.

    50kg: 1x9 1x3 heavy

    52.5kg: 1x7/9 then singles to 12.. rack catching everytime.. Was too heavy. But need to push the limit.


    Dumbbell Rows

    48kg
    1/ 1x10 right does smooth and got more in me.. Left struggles and fails at 10
    2/ 1x10
    3/ 1x10

    MTS front pulldowns: Unsure what to do
    65kg x`12
    70kg x 10
    long rest
    3/ 1x12-15

    Rack Deads first time in a very long time.. Before injury finally got to 4 plates 180kg: Now 130kg my max

    40kg x 15
    50kg x 10
    55kg x 8 so hard
    3/ 1x7
    4/ 52.5kg x 8 much better reps.
    5/ 50kg x 12

    Straight Arm Pulldowns
    56kg
    1x12
    1x12
    1x11

    Low rows:
    70kg
    1x14
    1x13
    1x13 drop 60kgx 8 reps

    21 working sets. Not as busy like previous 2 weeks.
    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(not as epic as last week

    Venmans walk: 45 mins 3.3km

    Lying Leg curls: All the usuals + 88kgx12 2/ 1x13

    Full stack: 95kg
    1/ 1x12 and hold fight for last 2 reps.
    2/ 1x12
    3/ 1x11 die on 11

    4/ +2.5kg 1x10 so strong after full set above
    5/ 1x12 WOW

    6/ +5kg 1x8 beating 5 reps last week

    7/ 1x9 rest pause for 2= 11 reps: It actually moved! never usually does.... Could not stop on here today.

    Hack Calves:

    7 plates x 16
    2/ 1x16
    3/ 1x16

    +10kg= 300kg
    4/ 1x11-12

    5/ 8 plates: 320kg: 1x8

    6/ 1x8
    7/ 1x8 7x5 6x6 5 plates x 10 =29 reps

    Seated Leg curls. Had to wait 10-15 mins for.

    82x12 89x12

    96kg:
    1/ 1x15
    2/ 103kg x 10
    3/ 1x13

    4 110kgx8 beating 5 reps last week.. really nice

    5/ 1x7 to failure

    Seated Calf

    45kg x 17 easy

    47.5kg x 10 hard

    50kg x 9 killed me

    1x10 nothing like last weeks sets.. Not good

    47.5kg x 10-12

    45kg x 20 WOW easy

    6 sets:

    Room was dead tonight.. As got here later. No inspiration to stay longer or do RDL's plus weaker than last week. AND Rack deads last night.
    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

    Gah Up the front with UV lights on in bike class.. Unpleasant. Soaked hard. Cannot see who is here.

    Packed gym but no one good here. Plus Pinweight calf is broken 93.9kg fasted 94.6 last week unfasted

    Hack Calves
    40kgx30 60x20 80x20 100x20

    120kgx12
    125kgx10

    130kg
    1x8
    1x8
    1x9 crush me like last time.

    Hanging Leg raises
    1x30
    1x30
    1x31

    Ball crunches
    1x13 fast n strong... then die for next sets
    1x12
    1x12 abs burn like hell.. I am sure it is from Dumbbell Pullovers last night. As happened before.

    Reverse crunches
    1x30
    1x30
    1x30...

    No incentive to stay longer. And been here for 1 hour after cycle class. 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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    Friday:Chest: Silly amount of PR's: Unstoppable!

    Chay ravine in pouring rain.. Stream ran hard in stormwater run off part on way back. Not soaked. Much slower with umbrella. 45 mins 3.25km... 8 mins slower with umbrella

    96.2kg very happy!


    Smith Flat Bench: 20kg 1x60/10/10/10/10 for 100 reps burning.
    30kgx20

    40kgx15
    45kgx12 heavy but full reps
    47.5kg x 8 no failure

    48.75kg x 8 higher reps. but no failure.

    50kg:
    4/ 1x8 solid and touch chest last rep.= 5kg more

    5/ 51.25kg 1x7 last rep failiure but not as low.

    6/ 1x6 quality but fail harder. 12.5kg more PR than last time.


    Incline Hammer had to wait for it.. I should move on and do something else. Incline dumbbells now I can

    40kgx20 50kgx15 55kgx15
    60kgx 10
    2/ 1x10

    62.5kg x 8 at limit?

    63.75kg x 8 solid

    65kg x 8 not failure

    67.5kg x 3 started strong but failed hard early.. Want to get 8 reps and on to 70kg

    Dumbbell Pullovers: dreading these.. Area was packed but then all cleared out.

    26kgx30

    52kg x 22 so smooth

    54kgx15 again perfect to the end

    56kg x 10 perfect reps. Wow so good.. Up 3 dumbbell sizes


    Chest Press

    117kgx15

    124kgx15 peak last time?

    131 x10

    138kg x 10? Last time touched this was July 2017

    +2.5kg x 9

    +5kg this is crazy

    1x9

    1x8

    1x10 long rests between... Totally blown away.. 110kg always my limit >> UNSTOPPABLE

    23 WORKING SETS


    6.15-8.15pm.. Not even talk during workout till the end.
    Last edited by NeCrOmAnCeR; 08-08-2020 at 11:08 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: Arms( not do enough..way too sore.)

    Extremely sore from last nights epic Chest session.. but still went to gym anyway..Was not any weaker. But not fresh enough to push through plateau's and break 2020 PR's....and weight was way down

    Barbell curls: usual preps
    10kgx12
    2/ 1x15 with belt and right tune.

    3/ 11.25kg 1x10 took everything
    4/ 1x10

    5/ 12.5kg x 7 nice then fail..

    Eugene Pressdowns:
    42kg x20
    49kg x20

    56kg x 20 WOW so easy

    63kg
    1/ 1x9
    2/ 1x9 PR???

    3/ 1x7 die...….if not so sore I am sure would do more reps.. No way can jump up to 70kg but 2.2kg add ons. Just one be nice.


    Tried 18kg dumbbell curls.. right hurt so much.. Need another bicep exercise to be more warmed up for them.

    Atlantic Preacher killed me too
    75x10
    82kg x 8
    82kg x 8.. so much pain in left arm. Nothing in right.


    Aim for 5pm-6pm... think it was 5.15 here.. Ended up 6.45pm and done all of the above. Needed another 45mins here at least.. want to get more meals in.
    :Like last night. Train too long/late= 1 meal in only. Got 3 in tonight.. Last one a real grind.


    Doing Pressdowns: Benn came up to me. Not seen in 10 years so was a big compressed catch up... Wild and so good.. Losing momentum not matter
    too sore to go hard. But was really 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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    Sunday: Y3T Legs: Very cold night. Still sweat alot

    Leg X usual prep no issue No one good in here tonight. Mostly empty.


    Leg Press: 5 plates x 20 prep

    1/ 5 plates+10kg: 1x20/20 Wide 1x10/10/5 all fine

    2/ 1x20/20 1x10/10/5 fine

    3/ 1x20 1x20 feel better. 1x10/10/5 very good.[b] wanted to increase to 6 plates. But the fatigue makes Squats so hard.

    4/ 1x20 1x20 1x10 1x10 1x5 perfect

    5/ 1x20 1x20 harder going 1x10/10 1x5 make sure to get all done.

    [b] Leg Extensions:

    1/ 103x10 89x10 75x10

    2/ 110x10 96x10 82x10 fine

    3/ 110x10 96x10 82x8 fail.. locked up

    4/ 110x10 96x10 82x10 super strong these.

    5/ 110x10 96x10 82x10 very strong again.

    Squats barx20 20kg20

    35kg/side

    1/ 1x12 perfect

    2/ 1x11 sweating hard.. on cold night

    3/ 1x11 die..soaked

    4/ 1x11 felt easier

    5/ 1x12 after longer rest. Locking up. Get deeper through out set.

    6.20-7.20pm.. Weight was way down. Not too locked up after.. Feel okay on Monday. Soreness more prominent on Tuesday 7/10
    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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    Monday: Shoulders: Solid improvements

    Parkview ride: Finally and I mean FINALLY GOT TO SEE PAUL O'Brien.. Who wrote my first program to put on serious size in 1997/98.
    Always ride past his house for years
    and been wanting to see him outside. Has the best stories.. Great catch up 51 mins 13.5km



    95.6kg

    Standing Military Press: right hurts till 2.5kg warm ups: 10kgx20 15kgx15

    20kg/side

    1/ 1x12 very nice
    2/ 1x10
    3/ 1x11 almost stuck on 10th... better reps than last time

    4/ 22.5kg x 5 would have got 6..hesitated... Improved on last time

    Seated Military Press: ( had cool chat with Owen who was doing amazing Squats beside me.)

    40kgx12 easy

    42.5kg x9

    43.75kg x 8 no failure ( 6 reps limit last time)

    45kg x 8 just above nose.

    46.25kg x4 very extreme last rep; = 2.5kg/5kg increase total


    Viking Press

    60kgx20

    70kg x 9 ouch pushing too hard and not rest long enough

    75kg x 9-10 much better

    77.5kg x 4 die... Not good at all.. As previous weeks 8 reps.

    Side Laterals: 40.5+10 wanting to go up a pin today. But very weak

    1x10 too much

    40.5+0
    1x12
    1x12
    1x12 limit

    Rear delts:
    75x12
    82x12

    89kg:
    1x9
    1x10
    1x10

    Barbell front raise in rack

    Barx17

    1.25kg x 15

    2.5kg x 15

    3.75kg 1x9 sort of hurt/ sort of ok

    2/ 1x9 better with belt.. is good

    3/ 1x10 Improved!

    Rear Delts:
    27.5kg
    1x15
    1x15
    1x15

    28 working sets: 4.20-5.45pm. Wanted to get out earlier.. Annoyed underground car park closed.. No spaces anywhere.

    Not wiped out by workout after
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Back: WOW 15kg increase Bent over rows.

    No cardio

    95.3kg


    Wide Grip Chins:
    1/ 1x19
    2/ 1x15.. not as good.

    Underhand Laterals: 60x20
    70kgx15
    80kgx10-12

    85kg:
    1/ 1x10
    2/ 1x10

    90kg
    1x10 WOW>> Use to be 5 reps.
    so easy
    another
    1x10 SHame cannot do 95kg

    Trap Bar shrugs
    40kgx20 50kgx12+
    55kg x 10

    60kg/side
    1/ 1x8
    2/ 1x11
    3/ 1x12
    been struggling with reps on these for 2 months.. 3 plates should be easy.... 4 plates should be where it is.

    Wide grip Pulldowns

    77kg x15
    87kgx9

    81.4kg: 1x12.. then next set rest and do full stretch reps.... 1x15 awesome

    Bent Over rows': 20kgx15

    30kg/side

    1/ 1x13 felt so good
    2/ 1x13
    3/ 32.5kg x10 really nice
    4/ 1x9

    5/ 35kg x 7 still perfect form

    6/ 37.5kg x 5 still quality : 15kg increase... back very sore next day


    MTS Front pulldowns
    65x15
    70x10
    70x10 still at limit.. Should be full stack for 10

    NOW

    Incline dumbbell rows on the weird bench

    30kg x 15 felt good

    32kg test 1x12 wow
    another
    1x12 same goodness

    34kg x 9 Amazing.. PR!~! sets could have tried 36kg too.

    24 working sets... Feel like done less this week... Yet smashed it too..
    Last edited by NeCrOmAnCeR; 08-12-2020 at 07:27 AM.
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    Wednesday:Hamstrings and Calves: 15kg added to RDL's

    Venmans walk : Late: saw one Kangaroo and a stunned Frilly Neck Lizard.. Put him to side of the road and hope he is ok.
    soaked back on return: Stream full from rain on weekend.
    Found out that tree near the other stream is 294 years old. 1726...50 years of growing before any white man came here.

    49 mins 3.5km



    All set to go 4.20pm. Went to Chemist. Start driving to gym. Realise not seen headphones. Which I must have picked up before my walk.
    Came home and looked for an hour.\
    Even drove up to Venman's to see if dropped when I got out of the car. No... drive to gym just as getting dark.

    End up 6pm start.. 7.45pm finish.

    Weight was way down today. No reason for it.

    Awesome chat with Cam as he looking Jacked as walked in and had to find out how/why.. Such a nice guy. Set me up for workout.

    Gym more packed today than previous 2 days.

    Lying Leg curls: Slow and lots of usual warm ups/ 32 to 67 non stop.
    74x12
    81x12
    88x12

    95kg full stack
    1/ 1x12 hard but full reps.
    2/ 1x11 die early
    3/ 1x12 better

    4/+2.5kg 1x9 die
    5/ 1x8

    +5kg

    6/ 1x9 I am sure would have done another set? Not written down.. Hmmmm

    Hack Calves: 40kgx30 60x20 80x20 100x20 120x20

    7 plates: 1x16 strong
    300kg x 15 slow and full reps.

    8 plates
    1x10 not move for 11th
    1x9
    1x9

    6th set
    8x8
    7x6
    6x6
    5x10 drop sets=30 reps.

    Seated Leg curls: 75x15 82x12 89x12
    96kg x15

    2/ 103x10
    3/ 103x15 too long rest.

    4/ 1x12 forgot to change pin.. Annoyed

    5/ 110kgx8 solid.. but been here too long.

    Romanian Deadlifts.. Leg room was packed and so many females training legs was awesome. Inspired

    40kgx10
    50kgx12 tight

    55kgx10 with straps no belt

    57.5kg x 10 lower back grief

    60kgx 10 really nice

    62.5kg x 8 limit.. 15kg increase over 2 weeks ago


    Seated Calf raise

    40kgx20
    45kgx17 all easy

    47.5kg x 12 felt good

    50kg x 9 not quality. Struggled.

    47.5kg x 12 better.

    another 1x12

    45kg x 20 to prove how easy it is. drop 40kgx10 = 30 reps

    6 sets.

    Lower back locked up from Heavy Bent over rows and RDL's got worse through the night. Hot shower not help.
    Agony asleep and extremely sore when woke up. Went away during bike ride Thursday morning. Then came back afterwards.
    Last edited by NeCrOmAnCeR; 08-12-2020 at 10:15 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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    Friday: 14th August. Heavy Chest day( excellent progress)

    Never made it for Friday walk.. Annoying. Felt very hot even though was only 22 degree's

    Gym 6.15pm-8.15pm WAY too much talking. Would have lifted heavier and got more volume in.

    165 reps with tiny pauses on bench

    Hammer Chest Press
    40kgx20-25
    60kgx15-20 very very easy

    70kg x 12 brave to put big jump up weights in.

    72.5kg x 10

    75kg x 8

    77.5kg x 4 fail trying to get 5th Beating last time by 5kg

    Hammer Incline Press 40kgx15 50kgx10 55kgx12.. rapid warm ups.. then rest

    60kg x 15 so easy

    65kg x10 beating 8 reps previous best.

    67.5kg 1x8 Wrote it down these are the reps I wanted. Beating 4 reps : 2020 PR

    2/ 1x6 harder. Yet still Improved.
    took a long time on these.

    Flat Dumbbell Press: 22x30 30x15 don't have to do these.. Just feels like way to set up for big lifts
    36kgx12-15

    42kg x 15 easy

    44kg x 14 WOW Blew my mind

    46kg x 8 felt limit and not laying on bench properly.. Worried right not pushing as smooth.
    Could have looked at
    48kg for test with a spot


    Flat flyes:

    24kg x 20

    26kg
    1x16

    3/ 1x16 up on dumbbell size felt easy.


    Pec Dec: Normal 110kg limit.. Today up 2 pins ( hoping for full stack miracle but no.)

    103x15
    110x13
    117x12

    124 x 8

    Cable crossovers: 21kg first set amazing..Next 2 sets extreme 10/10 pain in left arm. so awful

    1x14
    1x12
    1x12

    95.5kg

    19 working sets. Should be 25. Aches but okay as I write this. Say 5/10.. Nice n full

    Back last week: Got waxed.. perfect skin.. this week... Absolute mess... Not been like this in a long time.
    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

    Actually have solid sleep Friday night. Usually always awfu;; Think Redcon 1 Fade out helps

    Made class just on time and with better seat than last week.

    94.2kg fasted

    Good class.. Soaked but never use towel.

    Much better today than last week.. Busy with good people.. Tell myself get in and get out by 9.30 to eat.
    End up
    enjoying it so much could have stayed till 10.30am. Left at 10.05.

    Leg Press Calves.
    5x20 6x15 7x15 all easy

    8 plates
    1/ 1x19
    2/ +10kg x 15 easy

    3/9 plates x12 solid been a long time since touched this. October last year?
    4/ 1x11
    5/ 1x13 stronger

    6/ +10kg 1x12 still full reps.

    7/+15kg 1x8 limit.
    back off
    9x12
    8x15 all one set.


    Leg raises
    1x31
    1x30
    1x27 then taken off me

    4th as leaving. 1x21 to play/test fatigue

    Pinweight
    200x15

    +3
    1x22
    1x25
    1x25/26 ultimate limit.

    Ball crunches

    1 x14-15 fast and explosive.

    2/ 1x12 killed me

    3/ 1x12 stronger


    Reverse crunches
    1x35
    1x32
    1x30 unsure.
    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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  30. #150
    Bigger than Ever NeCrOmAnCeR's Avatar
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    NeCrOmAnCeR is online now

    Saturday: Arms : Strong despite left elbow/bicep in pain

    15th August.

    Got here daylight.. Aim to be out by 6.30. Enjoying workout.. Went till 6.45 then extra set.. Plus long chats to Fence guy then about to leave. Quality with Steven.Rare opportunity
    and
    Paul just came in on way out..Another great conversation with no time limit. End up 7.45pm

    95.5/6kg

    Lifestyle Preacher curls: so much pain.. Barbell warm up
    40kg x 15
    50kg x 10
    55kg x 10

    60kg x 9
    62.5kg x 8
    65kg x 8

    67.5kg x 4 limit

    Close grip Smith: Wonderful in here. Inspired by those around me. No messing around.. Short rests and hit it hard.

    20kgx25
    30kgx20
    40kgx15 all warm ups

    45kg x 12 smooth

    47.5kg x 8 heavy but push

    50kg x 6 hoped for 8 5kg increase over last time

    48.75kg x 7 felt easier to lower

    47.5kg x 7 wanted 9 reps.


    5 hard sets.

    Preacher bench with Ez Bar

    15kg x 15 warm up

    17.5kg x 15

    20kg/side
    1/ 1x9
    2/ 1x10
    3/ 1x10 pushed hard to get these. And lower all the way too. Strong!!


    Talked to the loveliest girl..Who I have been wanting to for many week. And she was so awesome. Day made. Love watching her train.

    Tate Press:
    30kg
    1x15
    1x13
    1x15 all strict to failure.

    Spider curls: 9kgx20
    10kgx 16

    12kg x 11
    4/ 1x11
    5/ 1x12 pushed hard for extra 1 rep.. Also dropped 12kg on right big toe. but somehow all fine.

    MTS Tricep Machine
    35x10
    40x10 warm ups now

    45kg x10 heavy

    50kg: full stack
    1x8
    1x8
    1x8 extremely hard.
    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.
    Reply With Quote

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