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  1. #241
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    Saturday: RPm and Calves: PR 410kg on Leg Press

    Great RPM class with perfect seating.. Just needed more fan on me. Not as hard as last week.

    Leg Press Calves:

    6x20
    7x20
    8x20 so easy

    9 plates x 20 so easy also.

    +10kg 1x14. 14th rep just.

    +5kg 1x12= 390kg

    10 plates: 400kg never done before.

    1x12 brutal but full reps.

    410kg: 1x10 Limit

    400kg x 20

    400kg x 16- rest too long-

    360kg x 15 drop set.


    Leg Raises:
    1x32-35

    2/ 1x32 so strong

    3/ 1x28 die

    4/ 1x30

    Ball Crunches

    1x30 OMG PR!~! just felt good and kept pushing

    1x27 rp/1 =28

    1x25 die.. keep going then not move.

    Reverse crunches: 1x30
    1x30
    1x30
    Last edited by NeCrOmAnCeR; 11-28-2020 at 02:17 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  2. #242
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    Saturday Arms( biceps in alot of pain)

    Smith Close Grip

    50kg x 10

    51.25kg x 6

    52.5kg x 5

    53.75kg x 3

    Rope Pulldown
    fullstack

    1x15

    +1 1x14

    +2 1x14

    +3 1x10

    Tricep Kickbacks 3 x 15

    Lifestyle Preacher: 67kg 3 sets of 12 painful but just ok

    Reverse curls with pre set 17.5kg

    3x20+

    Cable curls hurt like hell.. 31 hurt … 28 too light.
    Last edited by NeCrOmAnCeR; 11-28-2020 at 11:09 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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  3. #243
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    Sunday Legs: 8.30-9.30pm

    Extremely hot day. Did shopping. Came home and fluffed around not wanting to go

    Went

    Jason and Prue turned up. Went hard. Made it happen

    Hack Squats:

    40kg x 30

    60kg x 12

    next set got it wrong load only one side 1x9

    75kg x 7 crushed me

    80kg: 1x5 limit

    Atlantic Front Squats

    3x20
    4x10

    5 plates aside

    1x8 heavy

    +10kg 1x6

    5 plates x 8

    another 1x8

    back off: 4 plates x 15 fast then die last rep.

    Mild soreness next day

    One t'shirt workout.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  4. #244
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    Monday: Shoulders

    Super late. Strong. But Smith not as good as 2 weeks ago with Jason and Prue

    Standing Military Press: 20kg x 12

    22.5kg x 12 easy no failure

    25kg x 10 Strong full reps.

    26.25kg 1x8 limit.

    27.5kg x 5.. Beating 4 reps. So strong almost 6. Ego says try 28.75kg.. No.

    Smith:
    40kgx12

    45kgx10

    47.5kg x8 heavy

    48.75kg x 6 struggle. Last rep all out.

    50kg x 3 test.. <Lower for 4th.

    Rear delts: 75x15

    89x10 fail.. gay

    2/ 1x15 3/ 1x15.. Tried side laterals bicep pain.

    Out.
    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. #245
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Tuesday: Back

    Underhand Laterals 60x25
    80x20

    90kg x 12

    100kg x8 just

    2/ lost grip 1x7 need straps to get over bicep pain.

    Wide grip Pulldowns

    87kgx15

    +4.4kg x12

    +6.6kg x12

    97kg x 7 bicep pain too much

    Dumbbell rows: 54kg x 12

    56kg x 10 r 1x8 left

    58kg x 8 r 1x6left

    NO Chance 60kg

    DC Shrugs

    40kgx25 45kg x 20

    50kg x 12/15

    52.5kg x 12/15 easy

    55kg x 10/12/13/14

    57.5kg 1x5/6/7/8 PR !~! so hard.

    too late for more
    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. #246
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    Wednesday:Hamstrings and Calves

    Seated Leg curls

    53x20
    75x20
    103x20

    110x15

    117kgx15 rested

    124kg x10 partial 11th

    131kg x 4 struggle

    Atlantic Leg curls( wondered why struggled...2.3kg on top of every set >.<

    41x15
    48x10

    55kg x8 quality 1x7 right

    2/ 1x7 both then find 2.3kg on.

    3/ 55kg by itself 1x15 amazing 1x12 right. push hard past 10th rep

    56kg dumbbell calf raises in Leg room. Farmers walk was brutal/ roll them back.

    1. 1x15-16

    2/ 1x11 lost form

    3/ 1x10 stumble. felt good at start.

    4/ 1x10 pivots on left wrist causing pain. last time all 15 rep sets.

    Seated Calf raise

    45kg

    1/ 1x20
    2/ 1x20

    47.5kg x15

    4/ 1x15

    5/ 50kg x 10 fine.. very happy. Also very late... 9.30pm.
    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. #247
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Friday: Chest.

    Went to gym 7.45 talk too much. Decide go food shopping and come back. then very late.
    But
    Stuart training hard. And Jason and Prue turned up late making it a great session. So many good conversations made it all worthwhile.

    Smith Flat Bench: 20kg x 100 30kgx20 40kgx20
    45kg x 10

    50kg felt good 1x12

    52.5kg x 8 hard

    53.75kg x 6 strong. Stopped and lower right to Chest

    55kg: 1x5 again stop at 5 then get 6th

    56.25kg x 4 quality.. could have lowered for 5th and failure.

    57.5kg tempted to try.. but is it worth injury?

    Chest Press Machine: 117x12
    124 x 12

    131 x 10 strong and rested

    138 x 9 perfect

    Pec Dec

    124x10

    131x10

    3/ 1x8 too much pain

    117x15

    Still not enough volume done.
    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. #248
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    Saturday: RPm and Calves

    RPM class not as hard at all and not soaked very odd

    Hack Squat Calves

    3x25 4x20 5x20

    6 plates x15

    +10kg x 15

    7 plates/side=280kg

    1x10 max brutal

    2/ 1x10

    3/ 1x10 drop 6x12 5x12

    Leg raises
    1x35
    1x30
    1x30

    Ball crunches

    1x31 PR!~!

    1x25

    3/ 1x26

    Reverse crunches
    1x30
    1x35
    1x30

    Leg Press calf press by Stairclimbers

    40x30

    58x20

    77x20

    95x10

    113x10 toasted. max
    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. #249
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    Sunday Legs

    Late workout though not brutally hot

    7.30-9.15pm

    Squats: Next to a girl who could really smash it. Doing 120kg

    Just realised how abductor strain almost non existent now. Just feel massive stomach when Squatting.

    bar x20 20kgx20 40kgx13 3 reps total stop depth. 50kg x8 last rep very deep

    55kgx8 fast reps

    60kg x 8 no belt.Flowed

    65kg x 6 belt off. rare start high then go low

    70kg x 5

    72.5kg x 5

    75kg x 5

    77.5kg x 4?

    Leg Press: 6x12 7x10 8x8

    9 plates x 8 felt easy

    +10kg 1x8 felt fine

    +5kg 1x8

    10 plates crush me: Was only going to one set and rush home for tv..NO> WORK HARD FIRST

    1x8
    1x8
    1x8 every set extreme to failure.

    9 plates back off.. x10
    Last edited by NeCrOmAnCeR; 12-02-2020 at 02:05 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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  10. #250
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    Saturday one arm tricep exercise.

    No one good here at all..

    New girl was nice.. But really wanted to see Claudia.

    Went too late as always.

    Overhead French Press: 10kgx20 15kgx15

    20kgx13 nice

    21.25kg x 11 fine

    22.5kg x 10

    25kg x 7 possibility of 8.. super happy with these full reps.
    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. #251
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    Tuesday: Back

    Racks taken. Extremely hot day. Yet leg area super cool

    Wide grip Pulldowns 67x20 77x20
    87x15
    +4.4kg x12

    +6.6kg 1x12

    97kg x 8 hurts at 8

    Hi rows
    60x20
    70kgx15

    75kg
    1x12
    1x12
    1x12.. got nothing

    Bent over rows

    40kg
    1x12
    1x11
    1x11

    Shrugs 60x20 70x15 75x12

    80kg
    1x9
    1x9
    1x10

    Hi rows: Full stack
    1x12
    1x12
    1x12

    Straight arm Pulldowns
    49x12
    56kg x 15

    +2.2kg: 1x6 gay

    56x10
    49x5
    42x6

    8.00-9.30pm
    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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    Wednesday:Hamstrings and Calves

    Lying Leg curls: > lots of slow warm ups. 7.50pm.. Ready to finish at 9pm and still left at 9.30pm.. annoyed.

    Heavily distracted through out workout by Nat sending me photo of her new nose piercing.

    81x15 89x12

    Full stack: 95kg
    1/ 1x15
    2/ 1x16
    3/ 1x16

    4/ +2.5kg 1x12

    5/ +5kg 1x11

    6/ 1x11

    Back off 95kgx15

    Hack Calves: 40x30 60x20 80x20 100x20

    6 plates x 15

    7 plates
    1x13
    1x12
    1x12

    drop 6 plates x 10
    5 plates x 10

    Seated Calf

    45x20 / 1x15

    47.5kg x 15 2/ 1x15

    50kg x 10 strong

    52.5kg x 8 no time for back off sets

    [b] Hamstrings still sore on Friday. Suppose to fit seated curls in too.
    Last edited by NeCrOmAnCeR; 12-05-2020 at 12:35 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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  13. #253
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    Friday: Y3T December 4th

    Not as strong now

    Higher Incline than super low notch

    20kg x a 50-70... 30kg x 15-20

    37.5kg/side

    1/ 1x10 1x10 1x8

    2/ 1x10 1x10 1x8

    3/ 1x10 1x10 1x8

    22kg dumbbells: 1x20 flat warm up

    Incline
    1x12
    1x12
    1x10 die

    Flat Bench
    1x11
    1x12
    1x10 failure

    Tried to do cable crossovers but left bicep pain would not let me.

    HOWEVER

    NEW Life fitness seated Cable crossover machine

    15kg x 20-25

    21.25kg
    1x12
    1x12
    1x18... after long rest. Had to help left arm get started.

    Had the best conversation with Naz. Made it all worthwhile to be come train.

    WATSON Squeeze Press: Brand new:

    20kg x40

    40kg/side=80kg total

    1x12
    1x12
    1x15 rested
    Last edited by NeCrOmAnCeR; 12-05-2020 at 12:48 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: Calves

    Pushing it too hard all week with 11.30-4.45am sleeps

    Shattered and no early Friday night bed time

    Not want to wake up at 6.30am today. Sleep till 8.30pm and even then wanted more

    Gym so late and empty. Still worth it. Shops ridiculously packed.

    Leg Press Calves:

    6x30
    7x20
    8x15

    9 plates
    1/ 1x12

    2/ +5kg x 12 better and strong

    3/ +10kg 1x10 not good

    4/ 1x14 felt great

    5/ 390kg x12 amazing strength.

    6/ 400kg x 10 solid.. 10 plates only stop cos so late and been here so long.

    9 plates x 15

    92.4kg from 95.9kg

    Leg raises

    1x25 really slow

    1x20

    1x30 faster

    Ball crunches: 1x40 !~! PR 37 reps straight r.p 1x3 beating 31 reps.

    1x21/25

    1x20/ 26 burn me to failure.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday night: Arms. Not want to go. Turned out amazing

    Smith Close Grip Bench:

    20kg x 40 30kg x 20 40kgx10 Chest very sore. Only notice now from new machine last night.

    45kg x 8 good.

    47.5kg x 8 should be easy . Feels hard

    50kg: 1x6

    2/ 1x5 gay want more reps.

    Tried Bicep Barbell curls: Bar fine.. 5kg too much pain.

    THEN: Something amazing.. I got to meet Tara. Doing 140kg PR Squat. I said " I am staying for this." She said: " Well you can spot me!"

    Jumped from 130kg to get it. Sadly not happening. Not think I could spot to get it

    135kg for one but I was a bad spotter. Unforgiveable.

    Made my night meeting someone so lovely that can lift.

    MTS Tricep Extension

    40kg x 12

    45kg x 9-10
    2/ 1x10
    3/ 1x10

    Reverse curls: 17.5kg x20
    20kg x 10 pain/failure.

    17.5kg x 15

    Lifestyle Preacher pinweight: Painful
    67kg
    1x12
    1x12
    1x12
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: Legs:

    Made it fun others being there to push me and not stuff around. Warm ups done fast

    Leg X usuals all fine.

    Squats: Bar x20 20kgx25 40kg x 13 3 deep
    50kg x8
    55kg x8 funny Andrei thought I needed a spot

    60kg x 8

    65kg x 6

    70kg x 5

    72.5kg x 5

    75kg x 5

    Squat Press

    6 x 12 7x10 8x10 9x8

    10 plates:
    1x8
    1x8
    1x9-10

    +10kg 1x6? Felt strong

    7.30-9.00pm
    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:

    Arrive 7.40pm.. But then talk to Tara for a long time

    8pm

    Standing Military Press: 10kgx15 15kgx15

    20kg x 10 fatigued from non stop warm ups

    22.5kg x11 fresh

    25kg x 10 smooth

    26.25kg x 8 near limit

    27.5kg x 4 limit. Wanted 6 reps. To beat 5

    Smith Seated Military Press

    40kg x 12

    42.5kg x 8 felt heavy

    45kg x 8

    47.5kg x 6 fail on 7th and lose it. So weak

    Rear Delts
    25kg x 15

    27.5kg x 12
    1x12
    1x12
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Back

    Underhand Rows

    60x35 80kgx20 90kgx8 2/ 1x8 straps make no difference Neck muscle snapped so badly during set. Agony to sleep. Bit better next day


    Seated Row

    97kg x 15

    107kg x 10

    117kg x 9

    2/ 1x10

    3/ 127kg x 6

    Dumbbell Rows : 54kg x 12 smooth.. Normal rows

    56kg x 10r 1x9L

    58kg x 9 r 1x8 L

    DC Shrugs

    40kg x 20
    45kg x 15-20

    50kg: 1x12/3

    2. 52.5kg 1x12/3

    3/ 55kg 1x12/3

    4/ 57.5kg : 1x7/9/11/12

    5/ 58.25kg 1x6/2/1/1 = 9 fail.. PR??

    MTS Pulldowns

    70kg x 12 nice
    no pain and smooth

    75kg x 9 horrible

    70kg x 11

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

    Seated Leg curls:

    54x20-30 82x20

    103x15
    110kgx12

    117x10

    124kg x 6
    drop
    110x3
    103x3=12

    Standing Atlantic Curls 41x12 48x12

    55kg x 12 L x11 right inspired my music I went all out

    2/ 1x12R start 1x15 Left

    3/ 1x13 r 1x15 L

    4/ 2.3kg : 1x9

    5/ 1x12 strong


    Standing Calf raises in corner by Bench Press

    56kg

    1/ 1x16

    2/ 1x14

    3/ 1x14.. hard to get feet right on this mini platform. Stand too far forward

    9.20pm too late to do Seated Calf raise.
    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: First time in months doing Dumbbell Press

    Hammer Press taken.

    No choice but to try something been avoiding due to Shoulder Pain.

    Alex finally here Good times to train and chat at gym

    Flat Dumbbell. Press:

    22kg x 50
    30kg x 20
    36kg x 15

    40kg x 12

    42kg x 12

    44kg x 9 felt heavy

    46kg x 10 not expect to be so smooth.

    48kg x 8 felt limit. Unsure whether to do 50kg

    Dumbbell Pullovers: 26x30

    54kg:

    1/ 1x12

    2/ 1x17 awesome

    3/ 1x15

    left gym to go Food shopping then hardcore.. I came back to finish workout

    Flat flyes:
    1x24
    1x30
    1x30

    Chest Press

    110x15
    117x15
    124x15
    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

    The best RPM class.. Not the hardest but solid.. She made us sing.Stretch and painted vivid pictures of scenery for us to ride up.. IT WAS THE BEST! Made me so happy. Had to tell her afterwards.

    Hack Calves: 3x20 4x20 5x20

    6x15

    +10kg: 1x12

    7 plates
    1x10
    1x10
    1x10 drop 6x15 5x15

    Hanging Leg raises.
    1x30
    1x30
    1x30

    Ball Crunches

    1x37 r/p 39

    1x30
    1x31 die so hard.

    reverse crunches

    3 x 30
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday Arms:

    7pm to meet up with Tarah: But not train together.

    92.6kg

    Underhand Pulldowns:

    Barbell x 30 still in pain.

    Underhand tricep Pressdown: 24x20 31.5kgx20 42x20

    45.5kg

    1/ 1x12
    2/ 1x12
    3/ 1x15

    Lifestyle Preacher: 20kg lol!
    40kgx16

    45kgx10 47.5kgx10 better
    50kg x 10
    52.5kg x10

    right arm compensates

    55kg x 9 close to limit

    57.5kg x 8 unsure if should stop

    60kg x 5 really 100%

    Overhead French Press

    10kg x20
    15kg x15kg

    20kg x 12

    22.5kg x 10

    25kg 1x8 limit

    Preacher life fitness

    67x15
    1x15
    1x15

    with 17.5kg reverse curls

    1x20
    1x15
    1x15

    Tate Press
    27.5kg
    1x12
    1x15
    1x15

    17.5kg Kickbacks 3 sets of 17 reps controlled.

    bicep curls

    12.5kg left 3 sets of 12 too much pain./ Weak

    17.5kg 3 sets of 12
    Last edited by NeCrOmAnCeR; 12-18-2020 at 10:38 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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    Sunday: Y3T: 6pmish

    Was going to be heavy training with Tarah. Break 190kg. But she pulled out.

    Making it my Y3T day as per plan.

    Leg Press: 6 plates/side. No warm up. As could not get my machine.

    1/ 1x20/ 10-10

    2/ 1x20 1x17 Wide 1x10 1x5=15

    3/ 1x20 1x20 Wide 1x10 1x10\

    4/ 1x20 1x10/9 Wide: 1x5/5/3

    5/ 1x20 1x20 wide 1x10 1x10 1x4

    Leg X

    All sets: 110kg/96/82

    1/ 1x10 1x10 1x10

    2/ 1x10 1x10 1x10

    3/ 1x10 1x10 1x10

    4/ 1x10 1x10 1x10

    5/ 1x10 1x9 1x9

    Squats: 35kg/side

    1/ 1x12
    2/ 1x12
    3/ 1x12
    4/ 1x11
    5/ 1x12 all very deep ass to grass.
    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: 60kg x 20

    70kg x 13

    75kg x11

    77.5kg x 6

    72.5kg x 11

    Front in Pinweight Shoulder Press

    60x12 67x9

    74kg x 11

    2/ +2.5kg 1x9 all out

    3/ +5kg 1x7 maybe 8

    Side Laterals: 40.5
    1x10
    1x1-
    1x10

    93.1kg
    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: First time Chins in months

    <Left bicep in pain plus Shoulder pain.. And got bored with doing Chins every workout.Then switched it up to Bent Over Rows. Bored with them now too.


    Wide Grip Chins

    1/ 1x23 really nice clean reps and hold

    2/ 1x16 die


    Seated Rows. Enjoying these again

    97x12
    107x12
    117kg x 14 Full Stack: 127kg x 7 agony in left bicep

    117x12

    Trap Bar Shrugs: 60x20 70x15 75kgx10

    80kg
    1x8
    1x9
    70kg x 10 weird.

    Incline Dumbbell rows

    32kg
    1x14
    1x11
    1x15

    No where near the volume needed. Too late to do anymore.. 11 working sets??? + Traps
    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

    46-88kg easy 92.88kg

    Full stack: :Lying Leg curls

    1/ 1x20
    2/ 1x20
    3/ +2.5kg 1x13
    4/ 1x14 all out

    5/ +5kg 1x10......6/ 1x13 STRONG

    Hack Calves: 2pl x 35 3x20 4x20 5x20

    6 plates x 15

    +10kg 1x13
    2/ 1x13
    3/ 1x13 how weak are these. Usually 8 plates 320kg vs 250kg/side

    drop 6 plates 1x18

    5/ 1x20 on 6 plates

    Seated Calf

    45kg: 1x20 1x20

    3/ 47.5kg x 15


    4/ 55kg.. x 8? or wrote down 10? Accidentally forgot to take weights off and added more on. Making it a PR!~! set.. Best till now 6 rep sets.

    50kg x 15

    52.5kg 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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    Friday: Chest.

    Physio for Bicep 5.30pm. Made me push hard to be ready to go gym straight afterwards.

    Reward was got to see Tarah at the end of her Shoulder workout. Impressive Shoulders too. So pleased to see her

    Smith Flat Bench: 20kgx100 at a guess. 30kg x 20
    40kgx15
    45kg x 12

    47.5kg x 10 felt fine. Fast touch Chest reps.

    50kg x 8 solid

    51.25kg x 8 rotate shoulder in

    52.5kg x 7 stop before 8

    53.75kg x5 not quality

    Incline Hammer Machine: 60kgx10 65kg x 8 feeling like impingement on right shoulder.

    67.5kg
    1x6

    1x6 limit..( remember use to do 75kg)

    Watson Push Press: 40kgx12 50kgx12 55kg x 10

    60kg/side 1x7 Limit.. Up from 40kg/side

    Pec Dec: 124kg x 15

    131x8 too much

    124kg x 10 124kg x 11

    15 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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    Saturday: Last RPm class for the yearand Calves

    Small class and no where near as good as last week.. Still glad to get it done.

    91.2kg fasted. Not feel as high on BSN fat burners this week. Down from 95.9kg= 4.7kg

    Leg Press Calves: 6x20 7x20 8x15

    9 plates:
    1x15
    2/ +10kg 1x15

    3/ +15kg 1x12

    4/+400kg 1x12 solid quality

    5/ 1x13 amazing

    6/ 410kg x9

    7/ 1x8

    8/ 400kg x 1x2

    9 plates back off set x 18 8x16

    Leg raises

    1x32
    1x30
    1x30

    Ball crunches 1x40! fast and explosive then r/p 1 rep= 41 reps. and not move

    2/ 1x25 rp 1x1

    3/ 1x22 rp 1x3

    3 sets of Reverse crunches
    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: Y3T sort of program.

    Underhand Pulldowns:

    42kg

    1/ 1x15 1x15 1x15

    2/ 1x15 1x15 1x15

    3/ 1x15 1x15 drop 38.5kg x 14 die

    Overhead extensions

    1/ 31.5kg 1x20
    2/ 1x21

    3/ 35kg x 15 failure


    Incline dumbbell curls: goal Is 3 sets of 15

    12kg

    1/ 1x15 1x12 1x12

    2/ 1x15 1x12 1x12

    3/ 1x15 1x15 1x13

    with Spyder curls: 7kg

    1x15
    1x15
    1x15

    Reverse curls 17.5kg
    1x17
    1x15
    1x15 not move

    Concentration curls:

    12kg: 4 sets right arm 14 reps each set.. ;left arm 12 reps each set.

    Excellent pump.
    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: Leg workout with Tarah 190kg Squat PR!

    Extremely hot day. 3pm workout.

    Took Total War: Great idea at the time.( paid for it all night)


    Squats Working out side by side with Tarah. The best!

    Barx20 20kgx20 40kg x 13 . 3 deep explosive stop reps

    50kgx8 55kgx8

    60kgx6
    65kgx6 last rep ATG very deep.

    warm ups over.

    Belt on

    70kg: 160kg x 5 feel abductor new strain.

    75kg: 170kg x 3 at limit..

    With Knee wraps. Tarah lent me Not used these since first year in Bodybuilding. Amazing how much they helped!

    80kg: 180kg for 2 reps. Though feel first rep is just to set up. Depth just acceptable...But really need to get down more.

    85kg: 190kg 1x2 Extremely Happy! Thanks to Tarah being here and pushing me. So grateful. Lifetime goal reached!


    4pm. Took an hour to get to here.

    Squat Press:
    6x15
    7x15
    8x12

    9 plates per side: 1x10

    +10kg:
    1x8
    1x9
    1x10 very fast changeovers. With Tarah doing 8 plates/side( amazing )

    Smith Machine 1 leg Lunges:

    7.5kg/side 1x15

    12.5kg:
    2/ 1x15
    3/ 1x15

    4.30pm.. No more time to train... So wanted too. <.< Lost Key under Squat rACK...Painful.. Had to get Kirsty from airport asap.

    Right leg cramped whole way there and back.

    Legs destroyed that night and the next morning 10/10. However no soreness for rest of Monday. Abductor strain
    gone too!
    Last edited by NeCrOmAnCeR; 12-22-2020 at 11:28 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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