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  1. #31
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    Friday: Chest: Y3T

    5pm-7.30pm

    Low Incline Bench 20kg/side 1x80. 30kgx15

    35kg/side

    1/ 1x12 1x12 1x12

    2/ 37.5kg 1x10 1x10 1x8

    3/ 35kg 1x10 1x10 1x8

    4/ 1x10 1x8 1x3 30kg x 5.

    Incline Dumbbell Flyes: 20kg down from 22kg

    1/ 1x15
    2/ 1x12
    3/ 1x12
    4/ 1x11

    Flat Bench

    1/ 1x15
    2/ 1x12
    3/ 1x12
    4/ 1x12

    Cable machine 25kg
    1x11
    1x12

    Cable crossovers: 17.5kg

    1/ 1x12 1x12 1x12

    2/ 1x12 1x12 1x12

    3/ 1x12 1x12 1x3 15kgx7

    Pec Dec; 89kg
    1x12
    1x12

    89kgx5 82kgx6
    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. #32
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    Sunday: Y3T: Oh gawd. Tried to talk self out of it.

    Got dressed never made it out the door for Springwood Stairs. Enjoyed my time with Emily. Well overdue. Sacrifice willing to make this week.

    No change in Waist Measurement this week

    Tried 4-6pm plus Stairclimber...

    no 6.30-7.45pm


    Trained next to Tarah but we not make eye contact or say a word. but it makes my day that she is here.

    Thanks to her. I trained balls to wall. Not let myself off the hook. Which my attitude was upon arriving.

    Leg Press no warm up set/s. Waited for Leg press by the window

    5 plates instead of 6 plates.

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

    2/ 1x20 1x20 Wide 1x10 1x10 1x5

    3/ real quality set: 1x20 1x20 Wide 1x10 1x10 1x5 no failure on any set

    4/ 7.30pm: 1x20 1x20 1x10 1x5 1x5 1x5 Wanted to stop at 20 reps.. but got it all done

    5/ 7.40pm 1x10 1x20 Wide 1x13 1x5 1x3 1x2 for 25 reps.

    Leg extensions
    : same every set

    110x10 89x10 75x10

    110x10 89x10 75x10

    110x10 89x10 75x10

    : Dizzy and feel sick: 110x10 89x10 75x10

    5/ Same again on this set... Never felt this before. 110x10 89x10 75x10

    Squats: 0x20 20kgx20 hold down bottom many reps.

    1/ 1x12
    2/ long pause 1x12

    3/ 1x11 now fatigued. Still deep.

    4/ 1x10-11 not as deep

    5/ Long rest to feel ready: 1x12

    Soaked so badly. Sweat stinging eyes.

    Totally destroyed by this workout. 10/10
    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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  3. #33
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    Tuesday: Back 190kg

    Monday: :Legs sore but can deal/ Tuesday Quads so sore 10/10 can barely walk. Cannot bend down without holding on to something
    Agony on factory floor tryhing to work

    90.0kg

    Chins: 1x25 best in long time.

    1x17 with long rest.

    1x12 gah! Thought I improved after last time reps were so much more.

    54 reps total.


    Bent Over Rows: SO pathetic but grinded them super sore Lats for days.Mayb these are why

    20x20
    30x12

    35kg/side
    1x8
    1x8
    1x9

    Close Pulldowns:87kg
    1x19
    +2.2kg
    1x14

    3/ 1x17 2 rest pause

    +4.4kg 1x9

    Low Rows: 70kg
    1x12
    1x12
    1x12 drop 60kgx5

    Trap Bar: 40kgx20
    60kg/side
    1x17
    1x16
    1x16

    MTS front Pulldowns
    65kgx12
    70kgx8 too heavy

    65kgx12

    16 sets..

    <Machine wanted next taken.. Nothing else want to do.

    Rubbish workout.. yet so much soreness

    21 mins to unlock legs on Stairclimber. Went fast Watching The Dig
    Last edited by NeCrOmAnCeR; 02-11-2021 at 10:56 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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  4. #34
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    Wednesday:Hamstrings and Calves

    Quads still ridiculous 10./10 soreness / Should not be here.

    not finish work till 5pm.

    7.30pm get here. Proceed to not talk to Michaela./Inevitable we have quality long conversation.

    Seated Leg curls: 54x20 75x20

    103kg is max today. The pad killed my legs

    1x15
    1x15
    1x15
    1x15
    1x15 all I can do to failure.

    8pm Atlantic Standing curls. Was broken now fixed.

    34x15 41x20
    48kgx15 still fine

    55kgx8 totally got me;extreme . Quad soreness too much.

    48+2.3kg perfect
    1x12 left 1x11 right.

    1x12 both legs.

    5/ 48kg: 1x18 left 1x15 right.

    Smith Standing Calves to rush it.

    20x20 40kgx20
    50kg x 16

    55kgx16

    60kgx20

    65kgx15

    70kgx10 140kg/ close to max.

    Seated Calf: 40kgx20
    2/1x20

    45kg
    1x17
    1x18

    47.5kgx13

    1x13

    Had a guy ask me about Calf training. Which was nice

    near 9pm finish. Not doing Stairs. Fail of a week for cardio

    Thursday: Quads still extremely sore.Friday finally ok...so rare to get it lasting this long

    Also Lats still tender to touch on Friday too.
    Last edited by NeCrOmAnCeR; 02-11-2021 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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  5. #35
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    Friday: Chest.

    7pm-8.40pm
    Quality conversation with Michaela before going in

    Finally get see Steven and say Congratulations on getting Married
    Bench x 150
    Flat Bench: 22kgx30 30kgx20

    36kgx20
    40kgx15

    42kgx12
    44kgx10 keep right tight to avoid injury
    46kgx8
    48kgx7 right failing. Ego says try 50kg brain says not risk it.

    Incline Hammer: 60kg: 1x10 forgot to help right arm lift off.c

    2/ 1x15
    3/ 65kg x 9
    4/ 1x10
    5/ 1x7 60kgx5



    Low Incline Bench Flyes: 22kg x 25

    24kg
    1x20
    1x20
    1x21

    Flat Bench Flyes:
    24kg
    1x20
    1x20
    1x19

    Chest Press: 103x20
    110x10
    117x15

    124x12

    131x8 limit
    Last edited by NeCrOmAnCeR; 02-13-2021 at 07:48 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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  6. #36
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    Saturday: RPm and Calves

    Finally a really descent hard RPM class. LOved it.

    Good people too

    Hack Calves
    60x20
    80x20
    100x20

    6 plates killed me
    1x12
    1x10
    1x11
    1x11
    1x11 5 plates x 10 drop set

    Cable crunches
    70kgx25
    80klg
    1x20
    1x20

    Hanging Leg raises
    1x25
    1x25
    1x25


    Not seeing my regulars lately. But two amazing females training today.

    Ball crunches
    1x25
    1x25
    1x25

    Reverse crunches
    1x35
    1x35
    1x35
    Last edited by NeCrOmAnCeR; 02-13-2021 at 07:50 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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  7. #37
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    Saturday: Arms

    Got NEXUS Red frog amino's today. Not had since March 2019 Missed them

    Hot day..

    Usual gym too late except really dead tonight/ Not one good person here\

    Barbell curls

    1x30
    5kgx15
    7.5kgx12 pain free

    8.75kg
    1x11

    10kg 1x8
    1x7 YES 4 months later to get to here.

    Eugene Pressdowns 42x20 49x20

    56kg
    1x10
    1x11
    1x12

    Preacher curls
    67kg
    1x10
    1x10
    1x11

    MTS Tricep
    40kg x 12-15
    45kg
    1x10
    1x10
    1x10

    reverse curls 20kg pre set
    1x20
    1x20
    1x20

    Concentration MTS curls 30kg
    1x15 nice pump
    1x15
    1x15
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  8. #38
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    Sunday Legs

    Never made it out for Springwood Stairs. Despite it being a very cool day.

    Waist made significant drops this week on only one Stair session on Tuesday.

    Try for 4pm get there AFTER 5pm till 7.30pm

    Jake talk too much but it was good. Very empty gym

    Strength still not there. And Squat form is alot better just wish for more Coaching on it.

    Claudia was fun today too.

    Adductor warm ups so much stronger.

    22.5kg x2
    31.5kg x2 alot more reps

    Leg X no strain.

    Squats: 0x20 20kgx20 40kgx12 deep

    50kgx8
    55kgx8

    60kgx6 unstable

    65kgx6 tight. Perfect

    67.5kgx6 heavy but good tune

    70kg x 5 not feel failure like last time

    72.5kg x 3 long rest. Feels limit

    WANTED SQUAT PRESS should have waited. The better workout

    Atlantic Leg Press
    6x10
    7x8
    8 plates x 6

    7 plates
    1x10
    1x12
    1x12 6 working sets.

    Karla on my Leg extension and been here 2 hours. Not enthused 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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  9. #39
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    Monday: Shoulders 15/02

    64 min bike ride at 10am.. After left work to come home

    Viking Press: 40kg x 20 45kgx18
    50kg/side
    1x10
    1x12
    1x12 failure reached everytime. 5kg more than last time. Per side I think

    Hammer SHoulder Press 50kgx20 55kgx12
    60kg/side
    1x9
    1x10
    1x11 extreme reps.

    Rear delts on Pec so much stronger and huge pump.

    61kgx20
    +5kg
    1x20
    67kg 1x15/5

    68kg+/2.5kg felt amazing 1x15/5 assumed.

    Atlantic side raises
    34kgx19
    +2.3kg x 15
    +4.6kg x 9 drop 34kgx8

    Front raise cable 15kgx20

    17.5kg x 14
    3/ 1x14 failure/limit.

    Rear delts: Watson 27.5kg
    1x15
    1x15
    1x15

    Front raise pre sets
    20kg x 20
    20kg x 20

    25kg unsure if ever done this weight..1x12 hard drop to 20kgx8 fried. Loving how Shoulders feel.. Full and destroyed.

    Still no weight gain

    22 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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  10. #40
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    Tuesday: Back 190kg Deadlifts

    40kg x 12
    60kg x8 no wraps/140kg

    70kg x5 smooth with straps

    80kg/ 180kg x 3 wanted it to feel easier.

    85kg/190kg x 1 just not move when picked it up.

    Medium grip:87kg x17
    +/2.2kg x 12

    +4/4kg 1x12

    +6/6kg 1x10

    97kg x 7 happy with

    smith dc Shrugs: 30kgx22 40kgx20
    45kgx12

    50kg: 1x9/4/1

    52.5kg x 8/3/1 12 reps

    53.75kg 1x8/3/2/1 14 reps

    Wide 75kg 1x15 1x15 1x15

    Underhand 103kg x 19

    13 sets+ Shrugs

    Not get home till 5pm from West End ruined my timing for gym.
    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. #41
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    Friday: Chest.

    Wednesday: Finish late again. Home 5pm When needed 3.30/4pm. Gym at 5. Home by 6pm

    Kirsty for 1 hour massage. Not made it to gym on one of these days yet. Ruining my own life. 4 workouts missed.


    Friday:

    Hammer Bench 40kgx80-100
    60kgx25

    70kg x 12

    75kg
    1x8
    1x8
    1x9

    70kg x 10

    Incline Hammer: 60kg x 13

    65kg x 9

    65kg x 12

    67.5kgx7

    65kg x 12

    65kg x 12


    Pullovers: 28kg x 30

    54kg
    1/ 1x16
    2/ 1x16
    3/ 1x15

    Pec Dec: 110kgx21
    117kg x 20

    124kgx12

    Chest Press: 117kg x 15
    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: Rowing and Calves

    3 sets of 2000m: 10.30/11.00/12.00 times= 33mins of rowing

    Leg Press Calves:
    6x20
    7x20
    8x18

    9 plates x 16
    +
    10kg x 12

    10 plates x 8 not really have it today

    9+10kg 1x16

    9 plates x 16
    8 plates x 18

    Leg raises
    1x28
    1x28
    1x30 finally stronger.

    Ball crunches:

    1x30 found 2nd gear

    2/ 1x30 grinded out 25-30

    3/ 1x25

    Reverse crunches
    1x26
    1x25
    1x26

    Planks

    2.00

    2.00

    2.30 pushed hard

    Gym went empty at 9.30pm but then 2 lovely regulars came and made me stay longer.[/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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    Saturday: Arms

    Barbell curls: 0x30
    2.5kg x20
    5kg x 14

    7.5kg x 15

    [b]10kg x 15 wow flew up.

    11.25kg x 11 fail

    12.5kg x 7

    another: 1x10 fail on 11th truly amazing

    Underhand Pulldowns: 28x10 35x15-20

    42kg x 15 felt heavy

    French Press: 10kgx20

    15kgx15

    20kg x 15

    22.5kg x10 limit

    3/ 1x10

    Dumbbell curls: 12x20
    16kgx12

    18kg x 10 no pain

    20kg x 9 test. Feels great.

    another 1x9 saME Quality. Love being able to do these again with strength.

    MTS tricep extensions
    40kgx11

    45kg x 10

    3/ 1x10

    8pm: Quality conversation with Jade and Steven. Made it worthwhile coming. No one else here.
    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: Springwood Stairs

    Waist Measurements dropped really well last week.

    Having missed 2 Sunday stair sessions determined to get there today. Overcast and not hot.

    Not done Stairs after cardio since last Tuesday=- no waist change in 7 days. Not putting in the work.

    Too many late days at work last 2 weeks. Not worth it. Ruins my life.

    Way too late. 12.15pm> Actually consistent fast laps. 2.35mins average both ways.

    Guy doing same as me. Saw a baby brown snake. I never saw it. He was smashing 20 laps like me. 1 family and 2 other females only.

    Listen to ATP podcast and Brennan Heart made it much better workout. Soaked.
    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

    Furious at self for going so late. Totally fked it up. No time to train.

    Adductor training: 22.5k x 3 sets of 15-20

    30.5 x 3 sets of 10

    MTS Squats 3 plates x 16
    4 plates x 12 put belt on

    +10kg 1x10 felt good.

    5 plates: 200kg 7 reps to beat.

    2/ 1x9

    3/ 1x10 rested after big talk to James.

    4/ 1x9 destroyed me. Took everything to get last 2 reps. Dizzy after.

    5/ 1x9 better reps. Challenged myself.. Bottom out reps too.. Pure Quad strength.

    45mins to get these done. Now 8.30-8.40pm. Have to leave

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

    So looking forward to Shoulders on Monday. Not realise how hot it was. Soaked mess at work. Ruined me.
    Looked too awful to go gym

    Tuesday not as hot. But still soaked all day.

    90.5kg

    Left Lat keeps locking up as I driving. Stretch it hard.

    Wide Grip Chins

    1/ 1x19

    1x16

    1x12
    + hold. WANTED a lot more reps than this.. 25/20/15 example.

    Bent Over Rows: horrible as so weak.

    20kgx15 30kgx15 35kgx15

    40kg

    1x6
    1x6
    1x8 drive thru pain.

    Underhand Laterals 80kgx10
    85kg/side
    1x8
    1x10
    1x10

    Medium grip :Pulldown. SO weak. This never happens

    87kg
    1x12
    +2/2kg 1x10

    87 x 11 so gay!

    Shrugs: 40x20

    60kg
    1x16
    1x15
    1x16

    Incline Dumbbell Rows:
    30kg

    1/ 1x16
    2/ 1x16
    3/ 1x16 love these

    BACK MACHINE: 75kg

    3 sets of 15

    Underhand 103kg x12 ? 3 sets? did more./ Pencil broke


    Straight Arm Pulldowns.. 3 sets unsure of weights.. 35kg// 38.5kg


    25 working sets. Soaked and moderately shattered. A proper Back 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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    Wednesday:Hamstrings and Calves

    FINALLY getting back to these. Ironically I miss this day. Being super strong on Calves.

    Hack Calves: 3x35
    4x20
    5x21

    6 plates; 1x18

    2/ 1x17

    3/+10kg 1x15 rested. At limit

    4/ 1x14

    5/ 1x12 drop 5x10 4x20.

    Lying Leg curls: 39x20 46x15 53x10 60x10

    67x12
    74x8

    81kgx10
    88x9

    Keep tight and slow.

    95kg

    1/ 1x8
    2/ 1x10 push for extra 2 reps.
    3/ 1x10 kill me

    4/ 1x10 weird left glute strain

    Seated Leg curls taken when try I could not move it... In pain

    Pronate Leg curls
    31x15
    40x10

    49x10
    2/ 1x10
    3/ 1x10 got nothing. In pain

    Seated Calf: 40kg 1x17 1x17

    45kg/side 1x15 1x15

    47.5kg x12 lost it.

    1x14

    6.30-7.45pm Too late for a great crowd of people.
    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 Y3T

    Lowest setting for Incline bench on Smith and for flyes

    20kgx80

    30kgx15



    35kg/side

    1/ 1x10 1x10 1x10

    2/ 1x10 1x10 1x8

    3/ 1x10 1x10 1x4 drop 30kg x 4

    4/ 1x10 1x10 30kg x 10

    Incline Flyes:

    20kg: 22's felt way too heavy
    1x12
    1x12
    1x12
    1x12

    Flat Bench

    1x12
    1x12
    1x9 die
    1x12

    Cable crossovers: 17.5kg

    1x10 1x10 1x10

    1x12 1x12 1x12

    1x12 1x12 1x12

    Pec Dec

    89kg 1x15 1x15

    96kg x 13
    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:27th Feb: Check in day: Arms

    Logan every 3 weeks: Dropped 7mm for total of 23.1mm now.

    8 weeks of coaching: Huge transformation

    Low 50's is a good place to be.. 45mm be great though.

    Up carbs now.

    90.8kg


    Barbell curls

    Bar x 30
    5kgx20
    7.5kg x 15

    10kg x 12

    11.25kg x 11

    12.5kg:
    1x11

    1x11 will not move past 11 reps

    Eugene pressdowns: 49x20 42x15

    56kg super hard sets. Really took alot to move it

    1x11
    1x11
    1x11

    Preacher curls:

    67kgx15
    +2.5kg x 11
    +5kg x 10

    74kg x 8
    +2.5kg x8

    +5kg 1x6 limit: Inredible now finally got strength.

    Hammer Triceps Machine:40kgx20 60x15

    70kg/side=140kg
    1x10
    1x10
    1x10 brutal limit everytime

    MTS concentration curls: 35kg
    1x12
    1x12
    1x15

    Reverse curls pre set 20kg

    1x25 WOW so easy

    next sets much harder
    1x25
    1x25

    Cable kickbacks
    17.5kg

    3 sets of 15 per arm

    Cable curls:
    31kg x 15

    35kg
    1x8
    1x10
    1x10 super pumped and very soaked.
    Last edited by NeCrOmAnCeR; 02-27-2021 at 06:58 AM.
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    Sunday: Springwood Stairs

    Extreme heat. Soaked with humidity

    Lap timer not working. SO annoying unsure if did 20 laps
    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: Fresh and FLag nor Fail Order arrived

    Could not train Legs on Sunday due to Hamstring Glute strain. Humid as hell too.
    Thought about another bodypart.

    March 1st: Tarah's 21st birthday and her Flag nor Fail t'shirt arrived. Destroys my heart that I cannot give it to her.

    In shock at how beautiful the fit is.GFlag nor fail is perfection.. Makes me look tapered with big Shoulders and Arms.


    Loving tonights workout. Fresh as missed Monday last week.

    Standing Military Press:

    Barx50 10kgx20 15kgx15 20kgx10-12

    22.5kg x 10 strong

    23.75kg x 8



    25kg 1x7 failure. Solid and perfect 2/ 1x6 Out.

    seated ,military Press.
    40kgx12 heavy as fkk

    42.5kg x 12 perfect felt great

    43.75kg x 8 near limit.

    45kg x 6 all out. Maybe 7 reps

    Atlantic side laterals

    41kg
    1x14
    1x12
    1x12

    Rear Delts
    61x20
    68x20
    +2.5kg 1x15
    +5kg 1x15-18

    Side Laterals
    10kg 3 sets of 15 7.5kg x 15

    Front raise cable:
    15kg 1x20
    17.5kg
    1x12
    1x12
    1x12 love these feel so strong

    Rear delts 25kg
    1x22
    1x17
    1x18

    Front raise 25kg 1x7 too heavy

    20kg
    1x22
    1x21

    29 working sets: Overdoing it and Loving it
    Last edited by NeCrOmAnCeR; 03-04-2021 at 05:28 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Back: Extreme humidity and heat

    3 shirts at work = day of horrendous heat.

    Gym was boiling. Want to leave soon as go in

    Hi rows: 60kg x 30
    70kgx15
    75kgx12
    1x12
    1x10

    Underhand Laterals
    80kgx15
    85kg x 10
    3/ 1x10

    DC Shrugs: 40x20 45kgx15

    50kg x 12

    52.5kg x12/3

    55kg x9/12/14

    2/ 1x9/12/14
    At limit. Should be easier.

    Seated Rows: 97x15
    107x12
    117x12
    127x7 too heavy

    Low rows: 70kg
    1x13
    1x14
    1x14

    Straight row 75kg
    1x20
    1x20
    1x20

    103x15
    103x15

    18 working sets
    Last edited by NeCrOmAnCeR; 03-05-2021 at 12:47 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday:ARMS+ fix my injury

    Rushed like hell get to gym. Still 5.40 to 6.20pm

    Barbell x 50

    Preacher curls: 40x20 50kgx15
    55kgx15 controlled squeeze

    60kg x 10

    62.5kg x 9 quality not let out as far.

    65kg x 9

    67.5kg x 8 lower more than normal.

    70kg x 7 test and hold

    Dips: 1x41

    1x31

    1x26

    MTS concentration curls: 35kg
    1x18
    1x15
    1x15

    Reverse 20kg
    1x25
    1x25
    1x26

    91.16kg

    Arms huge today+ White Flag nor fail t'shirt is heaven to wear and make look 10kg bigger.
    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.

    Try my hardest to leave work on time. 2.30ish Leave dead on 3. Traffic bad. Get home and use phone less. Do more

    Want 5.30pm . Go at 6pm. But it was fantastic in daylight and good people.

    Should have been out by 7.45pm. But Cam talked alot. Always worthwhile to give up time for.

    8.40pm leave

    91.2kg heaviest yet

    Flat Dumbbell Press: Barx170 22x30 30x15

    42kg x 20 so easy

    44kgx12

    46kgx9
    sit down wrong and right falling on me.
    48kg x 9 much stronger

    50kg 1x5 Trembling right just get it.

    Incline Smith: 20x15 30x15 35x15

    40x12

    45x8

    45x8

    47.5kg x 6 fail so hard drop set 40kgx6

    7.35pm: Flat flyes: 26kg

    1x26
    1x16
    1x20

    Incline flyes
    1x25
    1x25
    1x25

    too much talking ruined another 6-9 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: Rowing and Calves

    Excellent quality sleep

    Still get to gym 15 min late for bike class.

    3 sets of 2000 m rowing= 36 mins

    Hack Calves

    6 plates/240kg
    1x12
    1x12
    1x12 drop 5x12 4x15

    Hanging Leg raise
    1x30
    1x30
    1x31 finally stronger. Slowed right down too. from 25 on I could hold then push out reps.

    Ball Crunches: today was absolute heavenly btw.
    1x36
    1x27 rp 2
    1x29 rp 2

    Reverse crunches
    1x25
    1x30
    1x30

    Planks
    2.00
    2.00
    2.00 only last one took forever.
    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

    Arnolds replacement show on today at Chandler.

    Barbell curls 1x50 5x20 7.5x15

    10kgx15

    11.25kgx12

    12.5kg x 9

    2/ 1x11 stronger last week

    Underhand Pulldowns: 42kg
    1x15
    1x20
    1x20

    Close Grip Smith: 20x20 30x15 40x15 warm ups

    45kgx8

    46.25x10 full to chest

    47.5kg x 9

    48.75kg x 7

    50kg x 6 Loved these. Been months(since first met Tarah at start of December last did them)

    Dumbbell curls no prep
    20kg
    1x11
    1x11
    1x12 maybe 13

    Tate Press: 27.5kg x 15

    30kg x 13
    3/ 1x14

    Cable curls 35kg x 15

    38.5kg x 12 usually struggle cannot do. This time curled so hard hit myself in the head

    1x12

    10 set Biceps

    13 set Triceps

    Cable kick backs 2 sets of 15 x 17.5kg

    2nd Bathroom pose down of the day. Looking so ridiculously Jacked

    Got 2 Rule 1 Proteins./ Choc Biscuit and Birthday cake today.
    Last edited by NeCrOmAnCeR; 03-06-2021 at 06:04 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:Legs: Amazing no injury stop me training

    Adductors 22.5x20
    31.5
    1x11
    1x11
    1x12

    Leg X Usual sets felt awesome. Adductor feels 100%

    Squats very wary of

    Barx20

    20kgx20
    40kgx12 deep

    50kgx8 felt awesome
    55kg x8
    60kgx6 so deep perfect Deep as Tarah

    65kgx6 belt on not feel need for it. Now feels heavy

    67.5kgx6 better.. Steven says get knee wraps

    Stuart puts Knee wraps on. AMAZING!

    Super tight 1x5 awkward but full reps.

    72.5kg x 3 with me putting wraps on. Very loose.

    Took half hour these 2 sets I felt

    Squat Press:
    6x15
    7x10
    8x9

    9 plates x 10

    10 plates x 8
    +10kg
    1x6=220kg

    10 plates x 8

    9 plates x 10 With Stuart and Eugene training besides me. Inspired

    7.40pm. Need to leave. More volume though.

    Was in worst mood when arrived. Left on Cloud 9

    Took Shirt off and Eugene gasped and was impressed. Stuart said should have competed yesterday.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Monday: Shoulders: Huge strength increases

    Legs sore but ok

    No pain issues

    So keen to train tonight. Still way after 6pm

    Hammer Shoulder Press: 40kgx30 then not think to warm up

    60kg x 13

    2/ 1x17

    3/ 65kgx10

    4/ 67.5kg x 8 Beautiful reps.. Only 15kg PR over normal haha!

    Viking Press:
    60kgx16

    65kgx12

    70kg x 10 feels close to limit. Not strong on these.

    Rear delts
    61x20
    68x20
    +5kg x20

    75kg x 20 PR!~! Stuart talk to me lots= longer workout.

    Incline front raise pre set bar 15kg
    1x15
    1x15
    1x14 these feel great the more you do.

    Front raise Cable 17.5kg
    1x12
    1x12
    1x12

    Side Laterals cable.. Usual sets of 10kg left 7.5kg right

    then gym busy and could not do dumbbell rear delts
    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

    91.87kg

    Chins:

    1x23 and hold perfect!

    1x16 hang on 17th not as strong

    1x15
    visualised and held forever.

    Bent over rows still awful
    20kgx15 30kgx10
    35kgx10

    40kg
    1x7
    1x8
    1x7

    Short grip Pulldowns: Weak
    87kg
    1x11 heavy
    1x13
    1x13 gay.. stopping this

    Shrugs: 40kgx20
    50kgx12

    60kg/side
    1x16
    1x18 squeeze and concentrate. Like these reps more.

    MTS front pulldown: 65kgx12

    70kg x 10
    3/ 1x9

    Incline Rows: 30kg
    1x15
    1x12
    1x14 still got nothing. Should be heavier and easier.

    Wide rows: 75kg
    1x15
    1x20
    1x230

    103KG underhand
    1x14
    1x14
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday:Hamstrings and Calves

    Strain still very bad.. I made it worse after this workout.. But then seem to have healed somewhat. in the following days

    Atlantic Standing curls( Seated was taken)

    27kgx20 left 1xvery tender

    34kg feels better. 1x20R 1x15=L

    41kgx12 left 1x15R

    1x14 left 1x20right

    48kg: 1x15 right 1x4left

    55kg x 10 right perfect 48x15 left

    5/ 1x10 left 48x14

    Seated leg curls
    54x20 75x15
    96x12

    103x11

    110x5 gay

    96kgx19

    Leg Press Calf: 195kg..... Multiple sets before this.
    1x19
    1x15
    1x16

    Seated calf
    40kgx20
    1x20

    45kg x 15
    1x15

    47.5kg
    1x10
    1x15 a struggle.

    91.7kg
    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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