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  1. #211
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: Arms

    So hot I put off going till Late.

    Liams shop for new Chocolate biscuit Rule 1 Protein and Nutrition Warehouse for Gro Pronto. 2.45-3.30pm

    6pm-7.40pm gym. Wanted to go for 1 hour

    Spent time and not rush on Barbell curls and Closegrip Triceps. Plus nice catch up with Carlos.

    96.8kg

    Barbell curls: Lots of warm up reps felt good.

    10kgx12

    11.25kg x 10
    12.5kg x 10

    13.75kg x 9 all out now

    15kg: 1x8 FINALLY

    16.25kg x 4
    happy to get this. Been years since getting 15kg+ curls. Thinking 2017?

    Close Grip Smith: 20kgx20 30kgx15 40kgx15-20

    45kgx12-15 felt good

    47.5kg x 10 strong but heavy now.

    48.75kg x 12 Fired up! Went all out.

    50kg/side:

    1/ 1x8 dam hard.

    long rest talking

    2/ 1x8 lower reps to Chest

    3/ 1x7 die. Still good progress. As went backwards last time did these.

    Lifestyle Preacher curls
    60x12
    74x10

    81x9
    2/ 1x10

    74x15

    Underhand Pulldowns: 35kg prep

    Full stack
    1x12
    1x12
    1x13 fatigued so every set was all out.

    Cable curls:
    38.5kg
    1/ 1x10 so extreme
    2/ 1x10
    3/ 1x10 drop 31.5kgx7

    Nice solid Arms. Missed this feeling.
    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. #212
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Sunday: Squats:extra reps gained. Which is great

    96.6kg

    Usual too late start. Take far too long on Squats.

    Leg X in other room. Right still tight and cannot do easy reps.

    Squats: Felt better than previous weeks.

    Barx20 20kgx20 40kgx10
    50kgx6
    55kgx8

    60kgx8<< pushed hard for it.
    65kgx6

    70kg x 6

    72.5kg x 6

    75kg x 6 try to go faster for better reps.

    77.5kg x 6 music missing due to txt during .. grrrr.

    80kg: 1x6 1 extra rep. Not crushing me

    82.5kg x 5 1 extra rep.. <means the world to me just to get these.


    Squat Press

    7x12
    8x10
    9x10

    10 plates: 1x8 1x8 so awful.. abductor not let me do these properly.. Hate not being able to do 5 sets plus a back off set.

    So I stopped after 2 sets.. 10 plates normally easy for me.

    No soreness.
    Last edited by NeCrOmAnCeR; 10-23-2020 at 03:00 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. #213
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    Monday: Shoulders: PR Viking press

    Viking Press


    40kgx40 60x20 70kgx20

    75kgx15

    80kg x 10 finally PR and control last 2 reps

    82.5kg x 7 beating 4 reps

    83.75kg x1 not move


    Sitting forward on Pinweight.

    60kg/67 prep

    74kgx15 hard to start then smooth.

    +2.5kg x 15 better than I thought

    +5kg 1x9 Limit

    Rear pec dec 75x15

    89x15
    1x15
    1x12

    Side laterals: stronger!! injury improved

    31.5+0 1x20
    +5 x`12
    +10 x12

    +15kg x 15

    5/ 40.5 1x11 fail

    6/ + 0.5 1x7 fail hard... Still so much better than last 6 weeks

    Not sleep last night. So dead.. Leave now.. ANd first day back to work. Feel ruined.
    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. #214
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    Tuesday: Back: Feeling weak

    Bent over Rows: 20kgx15 30kgx15

    40kgx10

    42.5kgx9

    45kg x 9

    47.5kg x 8

    48.75kg x 6 struggling

    50kg x 5 just

    Wide grip Pulldowns. Not feeling it. Then found my drive and went all out.

    87kg x 15

    +2.2kg x 15 +4.4kg x 15 +6.6kg x 12

    97kg x 10 pause partial 11th

    +2.2kg x 6 ( not write it down.. unsure.)

    Trap Bar Shrugs: 40kgx40 60kgx20

    70kg x 15

    75kg x 12

    80kg/side:

    1/ 1x8
    2/ 1x8
    3/ 1x10 Wild night.. Conversations and girls... Never know what going to gym and life is going to bring.

    Hi rows: 75kgx15
    x12
    x12
    Last edited by NeCrOmAnCeR; 10-24-2020 at 01:49 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. #215
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    Wednesday:Hamstrings and Calves

    Seated Leg curls: Weak

    54x20 75x20 89x20

    103x20

    110x15

    117x10 weak

    124 x 8

    131 x 4 gay


    Atlantic Standing Leg curls: 41x20 48x20

    55kg: 1x15L unsure right reps felt strong

    +2.3kg 1x12 rested.

    +4.6kg: 1x8 partial 9

    4/ 1x8 still no improvement

    STOP

    5/ 55kg: back 1x15 Left 1x12 right.

    Dumbbell Calf raise: 54kg in each hand. Brutal farmers walk:

    every set a PR!~!

    1/ 1x12
    2/ 1x15
    3/ 1x15 even after long rest.

    4/ 1x15 smooth.
    5/ 1x15 still not move.
    Still same reps as 52kg

    Seated Calf: Wanted to leave: No one good here.

    45kgx21

    47.5kg x16
    3/ 1x16

    50kg 1x9

    no back off sets today.. Somehow here 2 hours by time finished talking to Darryl
    Last edited by NeCrOmAnCeR; 10-24-2020 at 01:34 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  6. #216
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    Friday: Chest. Weaker: Favourite strength day too.

    97.6kg

    Hammer Chest Press: 40kg x 80/10/10

    60kgx25-30 easy

    70kgx15
    75kgx12

    80kgx8 maxed out
    2/ 1x8
    3/ 1x6 all out

    Incline Hammer : 60kgx15 65kgx15 take it easy

    70kgx6 gay fail on 7th.

    Chest Press: 110x12
    124x12

    131x10 heavy no failure.

    138x8

    Pec Dec

    124x15

    131x12

    138 full stack x 8 maxed out

    124 x 19

    7.00-8.30pm
    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. #217
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: RPm and Calves

    RPM on time.. And up the front ugh! Hot and full on.. Wishing for it to end.. Abductor strain holding me back.

    Full class! New people I think.

    Leg Press Calves:

    6x25
    7x20
    8x15

    +10kg 1x12
    +15kg x12

    9 Plates: 1x12 wow strongafter being generally weak this week.
    2/ 1x12
    3/ +5kg 1x8
    390kg 9 plates+5kg
    4/ +10kg 1x8
    5/ 1x10 quality reps.
    6/1x10

    8 plates x 25 back off set.

    Leg Raise:
    very strong smooth reps every set.
    1x30
    1x30
    1x30
    1x30

    Ball crunches:
    1x21

    1x21 19+ rest pause 2

    1x23 21 + rest pause 2 reps agony to complete. New soundtrack helped

    Reverse crunches
    1x30
    1x30
    1x30

    Planks
    2.00
    2.00
    2.00 abs cramped lots after this all day

    10.11am finish...

    Amazing people here. Live for days like this... And finally got to speak to girl who use to train at Worlds. She recognised me and was lovely <3

    Happy times
    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. #218
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    Saturday: Arms

    Lifestyle Preacher Curls: Barbell curls

    40kgx40 60kgx10 65kgx8

    67.5kgx8

    70kgx8

    72.5kg x 6

    75kg x 6 all out still a strain

    Eugene Pressdowns today was PR I always dreamed of

    42kg/49kg warm ups..

    56kg x 15

    63kg x 15

    2/ 1x14

    3/ +2.2kg x10

    4/ +4.4kg x 6 thought was going to fail at 4-5 but strength kept coming..

    5/ All out

    70kg: 1x2 Not move for 3rd rep. Remember when 63kg was impossible and now it is easy.

    Done. Wanted to leave. 2 PR!~! sets


    Preacher lifestyle: 75x15

    81x12
    2/ 1x12
    3/ 1x12

    75x15

    Cable kickbacks: 17.5kg

    1x18
    1x15
    1x15

    98.0kg finally no words..Not want to come... and good things happen.Beautiful conversations had Tim was just leaving as I got here. 1 hour earlier would be perfect.
    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. #219
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    Sunday: Y3T: No enthusiasm: Soaked through

    Storms in afternoon. Humid after. Soaked soon as started working.

    Leg Press: 6 plates all sets: 1x20

    1/ 1x20 1x20 eyes closed : 1x10 1x10 1x5 all a struggle.

    2/ 1x10 1x10/10/5/5 on the easy part too... Wide 1x10/5/5/5 die... never this hard... No one in here to inspire me.

    3/ 1x20 1x20 Wide: 1x10/8/4 =23?

    4/ 1x20 1x20 1x10 1x10 1x5..long rest and the right tune.

    Leg X: Prep felt better than last week.

    1/ 110kg x10 89x10 75x10

    2/ 110x10 96x10 82x10

    3/ 110x10 96x10 82x10

    4/ 110x10 96x10 82x10

    Squats: Bar x20 20kgx20

    35kg:

    1/ 1x12
    2/ 1x12
    3/ 1x12
    4/ 1x12 awful flow. Made it happen.

    No soreness on Monday.
    Last edited by NeCrOmAnCeR; 10-28-2020 at 11:33 PM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  10. #220
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    Monday: Shoulders

    7pm and feeling dead.. Even though slept solid last night.. Gym empty though.

    Standing Military Press.

    10kg x 20 15kgx15

    20kgx12

    22.5kgx10 right not flowing

    23.75kg x 8 heavy

    25kg x 8

    26.75kg x 6 stop before 7th.

    27.5kg x 3 higher reps.

    Smith Machine seated: 40kgx12

    42.5kg x 12 nice quality reps.

    45kg x 10

    46.25kg x 8 all out

    47.5kg x 5 and fail

    Rear delts: 75x15 felt so tight

    89x15

    +2.5kg 1x12

    Sure I did back off set... 89x12

    Side laterals:
    40.5+0 x10
    +5 x 10
    + 0 x12

    then no one good here. Leaving.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  11. #221
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    Tuesday: Back

    Decide not to start with Bent over rows today. As time consuming

    Underhand Laterals: 60kg x 40 80kg x20

    [b] 90kg x 15

    100kg/side: 5 plates. Not done these since 2017/18??

    1x6 lose grip first set.

    long rest talking to Eddie.

    1x7 PR!~! Hope so!

    Dumbbell Rows:

    54kg: 1x10 slow n perfect.

    56kg: 1x8

    3/ 58kg: 1x12 1x10 left.

    4/ 60kg: 1x10 all out right... 1x9 left.. beating 2 weeks ago by 1 rep on each side.


    DC Shrugs: 30x20 40x20

    45kg x 15

    1/ 50kg: 1x10 1x2 1x2

    2/ 52.5kg x 10 1x2 1x2

    3/ 53.75kg 1x9/2/1/1/1= 14

    4/ 55kg 1x8 1x2 1x1=11

    WIde grip

    87x12
    +
    2.2 1x12 + 4/4 1x12 + 6/6 1x11

    97kg x 8 got nothing... right side was all weird and strained. At the start.

    MTS 75kg x 14

    2/ 1x10 gay.. Stopped.

    Soaked.. Everything was going great.. Still left too late.. near 8pm

    When Clutch went on way home and not get home till 10pm
    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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  12. #222
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    Wednesday:Hamstrings and Calves

    Lying Leg curls: usual slow warm ups:

    1/ 95kg full stack 1x20
    2/ 1x20

    3/ +2.5kg 1x15
    4/ +5kg 1x15
    5/ 1x14
    6/ 1x13 No music with headphone missing on left side.

    Hack Calves so weak not even want to write about

    Usual prep

    6x20
    7 plates x 18

    +10kg
    1x12
    1x12

    took 10kg off 1x12

    then drop sets

    7x12
    6x15
    5x16= 43 reps

    Seated Leg curls Average 54x20 75x20

    103x16
    110x11

    117x18 drop 103x6

    Seated Calf

    45x17

    47.5kg x 17

    50kg x 12 all out

    2/ 1x12

    3/ 1x12

    52.5kg x9-10

    45kg x 20 40kg x 12
    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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  13. #223
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    Friday: Chest:PR 60kg Dumbbell Pullover

    Flat Bench Smith: 20kg x 150 approx. Rest pause at the end.
    30kgx20
    40kg x 12

    45kg x10

    47.5kg x10

    50kg x 10

    52.5kg x 7 push hard for 7th.

    53.75kg: 1x6 really liked these. after my set back and stuck at 52.5kg

    55kg all out test. Left leg cramps. Very happy.

    Incline Hammer: 60kg: x 20 70kg x 8 72.5kg x 3 horrible

    Pullovers: So want to go home/ 9.30pm

    Start heavy:

    54kg x 16

    56kg x 14

    58kg x 12 …. 11 last time

    60kg x 7 Equal PR!~! I think. wanted 8 reps.


    10pm:
    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

    Very hard RPM class. Soaked. Got a good seat. Almost full class.

    Not as fun as last week. People that were here. Hoping to see nice girl again.

    95.9 at start. 95.5 after

    Hack Squat Calves

    3x20 4x20 5x20

    6 x18

    +10kg 1x15

    7 plates: 280kg
    1x12
    1x12
    1x12 6 plates x 20

    Hanging Leg raises
    1x30
    1x30
    1x30
    1x30 all strong sets.

    Ball crunches
    1x3/19/1x1= 23

    1x20 fail

    1x21

    Reverse crunches
    1x30
    1x30
    1x30
    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

    Had to Vote Annererly after wild storms passed. 6pm
    Gym 6.30pm

    Then talk to Jake and Seb followed by introducing them to Tim

    7.15pm start. 8pm finish.

    Best Hardstyle ever played tonight. Well actually Monday night when Sefa got played was the best.

    Barbell curls

    10kgx12

    12.5kg x 10

    13.75kg x 8 bump up last rep

    15kg x 6 all out... Did 16.25kg last time.

    Close Grip Bench: 20kg x 40 30kgx20

    40kg x 12 -15

    45kg x 10

    47.5kg x 10 smooth full to chest

    50kg x 8 harder but full reps

    51.25kg x 7 lower to chest

    52.5kg x 6 all out leg cramp

    53.75kg x 3 failure... Want 55kg

    96.7kg

    Not staying any longer. 8.20pm when got home. Far too late
    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: Strain mostly gone: No time for Leg Press.

    Leg X Felt no strain this time. All strong reps.

    Squats: Bar x 20 20kgx20 40kg x 14 last rep bottom out.
    50kg x 8 felt no strain

    55kg x 8 went deep. long rest.

    60kg x 8 belt on

    65kg x 8 strong/ Easy smooth low reps.

    70kg x 6 feel strain now

    72.5kg x 6 deep last 2 reps.

    75kg x 5 rest too long. Weaker today. Yet less injury.

    77.5kg x 5

    80kg x 4 Limit

    82.5kg x 2 possible 3 but heavy.

    103x12
    117kgx10
    124 x 10

    131 x 15

    138 x 10 gay. Stop 8pm.
    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

    Viking Press: 40kgx40 60kgx20

    70kg x 15

    75kg x 15 all out. Easy

    Skip 77.5kg

    80kg: 1x12 PR by 2 reps

    82.5kg 1x8 extreme. Should be easier. PR by 1 rep

    83.75kg x 2
    fail on 3rd rep. PR!~! As last time I tried. Could not move it.

    Pinweight Shoulder Press: 60kgx20 67kgx15

    74kg x 15

    +2.5kg x 25

    +5kg 1x10 crush me

    Talk to Darryl/ long rest.

    81kg x 8 PR for this year and since injured Shoulder..... Nicely done. No struggle up

    Plan was to leave by 7.30pm.. but talking.. left later..

    Not feeling it. Tired
    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: Jason and Prue turned up: SO happy.

    Bent Over Rows: 20kgx20 30kgx15 40kgx12

    42.5kg x10
    45kg x 8 die early

    47.5kg x 7

    48.75kg x 5 struggle

    50kg 1x3 going well then die.

    Wide grip Pulldowns: 87kg x 20 never done before.

    skip 2.2 for >> 4.4kg: 1x15

    Skip 6.6kg

    97kg: 1x15 PR by 4 reps

    +2.2kg 1x9 beating 6 reps

    +4.4kg 1x6/// not write it down. Strongest ever been


    Trap Bar Shrugs: 60kg x 25
    70kg x 15
    75kg x 12

    80kg
    1x10
    1x10
    1x10 beating 8 rep sets Prue and Jason walked in and total shock and surprise. I lost it.. So extremely happy to see them

    Incline Dumbbell Rows:

    35kg
    1x15
    1x15
    1x15 felt strong

    Low Rows:
    80kg x 12

    85kg : 1x8
    3/ 1x8 really hard

    80kg x10
    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

    Seated Leg Curls: 54kg x 40 75kgx20

    103kg x20
    110kg x20

    117kg x 15

    124kgx11

    131x8

    138kg x 2

    Atlantic Standing curls: Not keen

    41x15 48x10 too easy

    55kg: 1x15 Left 1x12R

    2/ +2.3kg 1x12L 1x11 R push hard.

    3/ +4.6kg 1x8L 1x7R

    4/ 1x11L 1x9-10 right

    5/ Inspired: 1x12 L 1x10 R

    Standing Dumbbell Calf raises:

    Took into Dumbbell area.. But not enjoy it in the hot corner. Save having to carrying them so far into Leg room.

    54kg:
    1/ 1x10
    2/ 1x16 perfect
    3/ 1x15 feet too far in

    56kg every set a PR!~!

    4/ 1x10
    5/ 1x15
    6/ 1x15
    amazing. Heavier dumbbells. Same reps as last time. Very Brutal. But okay once at home.

    96.8kg
    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.

    Hammer flat bench
    40kg x 80/10/10

    60kgx22
    70kg x 20

    75kg x15

    80kg x 12

    82.5kg x 6

    2/ 1x4

    3/ 80kg x 8

    Incline Hammer: 60kgx20

    65kgx15

    67.5kg x 12

    70kg x 8

    72.5kg x 3 gay

    Pec Dec

    117x15-20

    124kg x 15 easy

    131kgx10

    138kg x 8 fail but strong.
    Last edited by NeCrOmAnCeR; 11-21-2020 at 12:25 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: RPm and Calves

    Most brutal RPM class.. Wanted to end and it never did. Rare for me as I think they are too short and not hard enough.

    Hack Calves: 3x30 4x20 5x20

    6 plates x 15

    +10kg 1x12

    7 plates:
    1x9
    1x10
    1x11 drop 6 plates x 10

    Leg raises
    1x32 slow and perfect
    1x30
    1x30
    1x30

    Ball crunches:
    1x26+ r/p 1 rep

    1x21 die

    1x23 burn like hell.

    Reverse crunches
    1x30
    1x30
    1x30
    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 7th of November

    Leg X all fine< no strain at all. Did lots of extra sets.

    Squats: barx25 20kgx20m 40kgx15

    50kgx8
    55kgx8
    60kgx8 no belt

    65kg x 7

    70kg x 6

    72.5kg x 5

    75kg x 5

    77.5kg x 5 awful form

    80kg x 4 limit

    Squat Press

    6x15
    7x12
    8x10

    9x8

    10 plates:
    1x9
    1x9

    not feel good. Stopped.

    89kg 1x14
    2/ 1x15
    +2.5kg: 3/ 1x11

    Side laterals 40.5 1x12
    +5 1x12
    +10 1x10 limit... long rest too
    Last edited by NeCrOmAnCeR; 11-21-2020 at 11:50 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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    Shoulders Monday: 9/11

    Talk to Sarah today on her birthday and it was wonderful to reconnect.

    Military Press

    10kgx20 15kgx20 20kgx15

    22.5kg x 10

    25kg x 9 strong push through

    26.25kg: 1x7 super perfect.

    27.5kg x 4 4th felt risky.


    Jason and Prue turned up at the end of these sets. Always push harder when they are here.

    Seated Smith Machine Military Press:

    40kgx15

    42.5kg x 11 easy 45kgx10 so easy and deep

    47.5kg x9 perfect

    48.75kg x 7 proper reps

    50kg x 7 so strong with great depth. <Mind blown>

    seems like limit was so far away

    51.25kg x 5 still quality.. Thanks to Prue and Jason being here. Strongest in since early 2019?
    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 10/11

    Underhand Laterals: 60kgx40 80kgx20

    90kgx12

    100kg x 8
    2/ 1x8 wanted a 3rd set but fried.

    Dumbbell Rows: 54kg 1x12 easy like 50kg

    56kg: 1x12 proper rows.. 11 on left

    58kg 1x10 each normal rows. Very taxing.

    60kg 1x11 right 1x9 left. grip failure.


    Wide grip Pulldowns: pain in right Lat

    87kg: 1x15

    +4.4kg 1x15

    97kg x 12

    +2.2kg 1x8

    +4.4kg 1x8 r/p 1x1 beating 6 reps.

    DC Shrugs

    50kg 1x11/14

    52.5kg 1x9/12/13

    53.75kg 1x9/12/14 really strong.

    55kg 1x8/11/12/13 felt great

    57.5kg 1x6./8/9 catching non stop on pins. Had to do this strength test.
    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 Y3T Stronger than last time.

    Wednesday not train on birthday

    Too late as always. Plan was to dye hair before going. Never happened.

    Low Incline Smith Machine
    20kg x 100lk
    30kg x 15

    1/ 37.5kg 1x10 1x10 1x10 all fine..

    2/ 40kg: 1x10 1x10 1x8 perfect form.

    3/ 1x10 1x10 1x8 fail at 8 maybe push for 9th.

    4/ 1x10 1x10 1x8 all out last 2 reps/ Not want to drop weight

    Incline Flyes:
    22kg
    1/ 1x12
    2/ 1x12
    3/ 1x12
    4/ 1x12 just fine.



    Flat Flyes: 1x20 prep

    1/ 1x12
    2/ 1x12
    3/ 1x12 limit
    4/ 1x12+1 extra

    Cable crossovers 21kg super heavy

    1/ 1x12 1x12 1x12

    2/ 1x12 1x10 1x3 drop 17.5kg x7

    3/ 17.5kg x 12 1x12 1x10 15kg x 12 =22 reps.

    Pec Dec: 96kg
    1/ 1x16
    2/ 1x16 easy
    3/ 1x16 struggle
    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: Strain bicep really badly.

    Went so late. But was worth it.To see cool people.

    Lifestyle Preacher: 40kg x20-30

    50kg x 10
    60kg x 10

    65kg x10 fine

    70kg x 8 weird strain super painful all week after and physio cancelled on me

    72.5kg no. PAIN

    Eugene Pressdown

    42x20/49x20

    56kgx15

    63kg x 15 easy

    +2.2kg x 10 not failure.

    +4.4kg 67.4kg 1x6 brutal

    70kg 1x5 WOW NO WORDS wanted to celebrate there and then.

    Tricep kickbacks 17.5kg
    1x15
    1x15
    1x17

    96.7kg

    Squats:
    35kg

    1 1x12 last 2 deep

    2/ 1x12 pushed past 10 and last ones deep

    3/ 1x12

    4/ 1x12

    Soaked 2 t'shirts only... 1 hour workout.
    Last edited by NeCrOmAnCeR; 11-22-2020 at 12:30 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: Very late.

    Went home after shopping did all prep.
    7.30pm Let heat die down.

    Perfect.. As Jason and Prue appeared on my first set. And I trained so hard because of them. Just like old times.

    Leg Press: 6 plates per side

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

    2/ Long rest: 1x20 1x20 too easy Wide 1x10 1x10 1x5< only this part hard.

    3/ 1x20 1x20 die Wide 1x8 1x8 1x5

    4/ 1x20 1x20 wide 1x5/5/5/5/5 better.

    Leg X

    1/ 103x10 89x10 75x8

    2/ 110x10 96x10 82x8

    3/ 110x10 96x10 82x10

    4/ 110x10 96x10 82x10
    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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    17.11:Back.. Too hot for Shoulders yesterday

    Humid and dripping all day at work. Worst day in all 6 weeks of work so far.

    Bent Over Rows:
    20x30 30x15 40x12

    42.5kgx10

    45kgx10
    47.5kgx6
    48.75kg x 4

    Short width Pulldowns. Cannot find my bar.

    87kg x 20
    +4.4kg x 11

    feels weird
    turn bar around 1x7 not right either.

    97kg 1x9
    =2.2kg
    1x7 both sets strong.

    Shrugs: 60x20 70kgx12

    75kg x 12

    80kg x 10
    2/ 1x10
    3/ 1x10

    Low rows: Weak
    75kg
    1x12
    1x12
    80kg:
    1x8
    1x8

    Still hot. Get here way too late. No chance doing normal volume.
    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.. Lots of slow warm ups

    80x10
    88kgx15

    Full Stack:

    1/ 95kg x 25 reps. PR!~! 20 easy and last 5 reps all out

    2/ 1x20
    3/ 1x12 weird

    +2.5kg 1x15 amped. Wanted it so much.

    +5kg 1x10

    6/ 1X12

    Hack Calves:
    40kg x 30

    60kgx20

    80kg x 20

    100kgx20

    6 pl x 20

    +10kg 1x15

    7 plates x 12

    2/ 1x12
    3/ 1x12 too heavy

    6 plates x 15

    Seated Calf

    45kg
    1/ 1x15
    2/ 1x20

    3/ 47.5kg 1x12 struggle

    then they released and became strong

    4/ 1x15

    5/ 1x18-20

    6/ 50kg: 1x12

    7/ 52.5kg x 9

    8/ 1x9

    9/ 55kg 1x6

    10/ 1x6 PR sets [/b]
    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.

    Too late as always. Plan was to dye hair before going. Never happened.

    Low Incline Smith Machine
    20kg x 100lk
    30kg x 15

    1/ 37.5kg 1x10 1x10 1x10 all fine..

    2/ 40kg: 1x10 1x10 1x8 perfect form.

    3/ 1x10 1x10 1x8 fail at 8 maybe push for 9th.

    4/ 1x10 1x10 1x8 all out last 2 reps/ Not want to drop weight

    Incline Flyes:
    22kg
    1/ 1x12
    2/ 1x12
    3/ 1x12
    4/ 1x12 just fine.



    Flat Flyes: 1x20 prep

    1/ 1x12
    2/ 1x12
    3/ 1x12 limit
    4/ 1x12+1 extra

    Cable crossovers 21kg super heavy

    1/ 1x12 1x12 1x12

    2/ 1x12 1x10 1x3 drop 17.5kg x7

    3/ 17.5kg x 12 1x12 1x10 15kg x 12 =22 reps.

    Pec Dec: 96kg
    1/ 1x16
    2/ 1x16 easy
    3/ 1x16 struggle
    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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