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  1. #91
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    Tuesday: Back

    94.46kg

    Underhand Laterals: 60x30
    80x15
    85kgx10
    90kg: 1x8 1x8 joints not feel good stop on 2nd set.

    Bored

    Shrugs: 40kgx20
    60kgx18
    65kgx12

    70kg x 10

    75kg x10-12

    80kg/side:
    1x9
    1x9
    1x9 amazing to get back to strength after losing it to 3 plates in February.

    Medium Grip Pulldowns on weird machine. As all others taken

    175kg
    1x13
    1x13
    1x12 drop 160x5 145x5 wow so warm feels good.

    PATHETIC AMOUNT OF SETS. Too late to stay 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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  2. #92
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    Wednesday: Arms: Heavy dips.. Jacked as.

    Should have finished work 1 hour earlier than I did.

    Pushed to go early and still failed.. 5.45-6.50pm

    93.5kg

    Dips

    1x55

    20kgx21

    30kg x 16

    40kg x 13

    42.5kg x10 stiff.

    45kg x 9 Amazing Whole body wrecked for rest of the night and next morning from these 10/10

    Tim here. Stuart. Claudia bounced on over and looked lovely. Troy gave me quite the compliment saying " I am always getting bigger." Said so genuinely I was very touched.

    Dumbbell Curls: 18kg x forever. 1x12 I say

    20kg: 1x11

    2/ 1x11 Arms look juicy and thick veins

    Atlantic Preacher:
    68x10
    75x10

    82x7 fail...2 off full stack.

    Way too late. Had to rush to be at Scout 7.45pm for massage. No bad knots found.

    But whole body so messed up. Needs urgent attention. Shoulders locking up. Glutes corked. Hamstring bad.

    She had trouble getting through to release all the muscles.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  3. #93
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    Friday: Chest.Strong

    235 reps Bench warm up

    Flat Dumbbell Press; Best session likely since August 2019 when tore Shoulder

    22x30
    30x15
    36kg x 17 unsure if 20

    42kgx15
    44kgx15 so smooth and hold. Just amazing.

    46kg: 1x10 now heavier

    48kg: 1x9 went for extra 1 rep

    50kg

    1/ 1x9 so gooood 10/10 perfect form

    2/ 1x9

    3/ 1x8 losing strength on this set.. but determined


    Finished work late and was going to do 45 min rush workout.. Decided to stuff shopping and train for 2 hours when this strong

    Pullovers: 26x35

    [b] 58kg Up from 56kg for 3 sets of 14

    1/ 1x10

    2/ 1x10

    3/ 1x10 fail on 11th rep everytime... Pump was enormous.

    Pec Dec

    124x13

    2/ 1x12
    3/ 1x14
    4/ 1x15
    5/ 1x15 talking to Nina between sets.

    Chest Press
    124kg
    1x10
    1x10
    1x10

    Cable crossovers:

    21kg

    1x12
    1x12
    1x13 ..... see Eddie and Andrie do these.... 7.5kg/ 10kg... Proves how strong I am in comparison

    10/10 Chest soreness all night and the next day.. Love training this good.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  4. #94
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    Saturday: Abs and Calves

    12pm.. a joke I know. Needed to sleep

    Hack Squat Calves

    3x30 4x20 5x20

    6 plates x 15
    +5kg
    250kg

    1x10
    1x10
    1x10 drop 6x15 5x10

    Leg Raises

    1x30
    1x32
    1x30
    1x34 long rest

    93.2kg

    Liams after: 2 protein( Choc biscuit Rule 1 and Banana) and fat burner: Alien Candy Crush...plus long conversation uninteruppted.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  5. #95
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: Arms

    93.3kg

    Barbell curls: arms in extreme pain.. thought should not be here.

    7.5kgx15

    10kgx10 too much pain

    11.25kg x 11

    12.5kg x10 strong/amped...... Arms looked so amazing.. Then Emily turned up behing me. Put up or shut up.

    Whether she is watching or not.

    13.75kg: 1x8 all out not move for 9th.

    15kg: 1x6 Same.. Want 8.. but need to be fresh for it.


    Overhead Tricep extensions

    31.5kg x 30

    38.5kg x12 easy.. Use to be my max?

    [b] 42kg

    1x12

    1x20 WHAT THE F..... crazy.. Huge PR!~!

    45kg full stack: 1x12 Mind blown

    Preacher: 67x12 74x10

    81kg
    1/ 1x8
    2/ 1x10
    3/ 1x10

    with Reverse Curls: 20kg
    1x25
    1x25
    1x25 + 5 for 30 reps PR set

    Now silly pumped.

    Good to see Mark here and long chat.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  6. #96
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    Sunday Legs: SPringwood stairs feat Geology girls

    Cool overcast day for Stairs. Lyndon pushed me to let him come join in.
    No need to stay up last night. Try go bed earlier and wake up earlier. Which I did.

    Get there 11.15am.. All going well. Stairs to ourselves. When busload of Geology students turn up to look at rock formations

    Now a Big bodybuilder in a white t'shirt starting to soak through must be an interesting sight for 18-20 yr olds
    Some really hot girls we had to walk past so many times. Day made

    Still took over an hour+ even though lap times were really good and Lyndon did keep up.

    Ate too late.

    6.30 start: Leg X usuals

    Adductor machine: 31.5kg x 8-15m reps.

    40.5kg x 7 PR set lol...


    Squats: With Pre workout from M&M but not really feel it.

    Barx20 20kgx20 40kgx12 and stop at bottom
    50kgx8
    55kgx8

    60kg x 8 very nice deep as.

    65kgx6 no belt

    skip 67.5kg rare for me.

    70kg: 1x6 beautiful reps belt on

    72.5kg x 4 brutal

    75kg x 2 failure.not feel safe reps. to do more

    Pendulum Squats. See if get strong on these

    20kgx10
    30kgx7
    35kgx7 truly awful

    40kg x 5

    45kg x 3 extreme. Never gets easier or feels like I am working.

    Was trying to use them to avoid Leg Press: No need to do it

    Leg Press:

    6x15
    7x11
    8x9

    9 plates. Per side

    1/ 1x8
    2/ 1x8
    3/ 1x8

    4/ +10kg x5 take easy. SLow reps as not to ruin hamstring.

    5/ 8 plates x 15

    8.15/20 should have stayed in Leg room. Worked harder. End up 9pm leaving talking to Stuart which was quality. Just not get any work done

    Leg X; All the usuals easily done

    131x15

    138kg

    1x16
    1x16

    +2.5kg x 16

    +5kg x 16 all easy superb reps. Wish got to do more sets.

    [b] No real sorness on Monday. Well not to rate anyways.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  7. #97
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    Monday: Shoulders

    Parkview fasted bike ride: 55 mins

    Hammer Shoulder Press: 40kgx40-50

    60kgx15

    65kgx11 rest

    67.5kg x 11

    70kg x 8 still my max. Flowed well

    72.5kg x 6 perfect

    75kg x 3.. just not there.. 4 reps PR last time

    Pinweight Shoulder press

    67x12 74x10

    81kg very very heavy

    1x9
    1x9
    1x9. 8 rep sets last time


    Front raise: 17.5kg
    1x12-15
    1x15
    1x12 went weak.

    Rear delts
    75x20+5

    +2.5kg 1x15+2


    82kg x 12 fail on 13th

    +2.5kg: 1x9 PR set!
    extremely heavy

    Then go talk to Claudia and push her to increase the weight on Upside down Press

    it was awesome to watch her dig deep and do PR sets after set

    Rear delts: 25kg Watson dumbbells
    1x15
    1x15
    1x15

    Front raise: 25kg bar pre set so heavy
    1x12
    1x12
    1x12

    Whole left side ached in a bad way. In Shoulder and Lat.. Weirdest pain

    93.5kg
    +5kg 1x15
    Last edited by NeCrOmAnCeR; 04-21-2021 at 09:55 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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  8. #98
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    Tuesday: Back

    93.5kg

    Early back: Except went shopping till 5.30pm first

    Wide grip Chins: Roll out left side for 15 mins at home//agony will not go away

    1/ 1x19
    2/ 1x15
    3/ 1x12 struggle all sets. Still good reps just want alot more

    Dumbbell rows:
    52kg x9 slow and ok

    54kg 1x8 nicely done

    56kg: 1x8 long rest. Left side struggling: Tried 58kg in hand feels too heavy

    2/ 1x9

    3/ 1x8 did an extra set thanks to Steve training beside me. Thats alot of work

    Shrugs on SMith: 40x15 45x12

    50kg x 12 dc style\

    52.5kg: 1x8/10/12 being careful with strain. Slower full reps

    53.75kg: 1x8/10/12

    55kg: 1x9/11/12

    56.25kg: 1x8/9/10/11

    77kg Wide grip Pulldowns

    87kg x11 nice

    +2.2kg x 7 too heavy

    87kg x11

    4/ 1x9 lose it.

    77kg rows:
    1x15
    1x18
    1x20

    110x12...

    End up staying too long talking till 7.45. Stuart and Caity..
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  9. #99
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    Wednesday:Hamstrings and Calves

    NO PAIN AFTER! Finally... not strong.. but next day fine. 8 weeks later finally on the mend

    34/46/53

    5 sets of 15 Lying Leg curls

    1/ 53kg: 1x15 1x15 46: 1x15

    2/ 53kg every set: 1x15 1x15 1x15

    3/ 53kg every set: 1x15 1x15 53x15

    4/ 53kg: 1x15 1x15 1x15

    5/ 1x15 1x15

    Hack Squats: 2x35 3x20 4x20 5x20

    6 plates x 15
    2/ 1x15-17

    3/ +10kg 1x15

    4/ 1x15

    Seated Leg curls: 54x20

    75x15
    82x12
    89x10

    82x15
    75x15

    8.15pm Waited forever to get Seated Calf and gave up.

    Last time I get to talk to Caity at work after workout. Always a pleasure.

    Thursday: I actually made the effort to buy her a going away card. So drove specially to gym just to give to her and find out how last check in with Logan went.
    Last edited by NeCrOmAnCeR; 04-24-2021 at 11:49 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. #100
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    Friday: Chest.Y3T: Late 7.10pm done by 8.10pm. No talking.

    93,6kg


    Low Incline Smith: 20kgx80-100 30x20 35x10

    37.5kg

    1/ 1x10 1x10 1x10 all fine. strong

    2/ 40kg finally: 1x10 1x8 1x8 solid quality

    3/ 1x10 1x8 1x8

    4/ 1x10 1x8 1x4 die drop to 35kg 1x4 love it.. Got so many more heavy sets in Ridiculously pumped : D


    Tried 2 sets low incline and not like on 5 so moved to 6.

    22kg
    1/ 1x12
    2/ 1x10
    3/ 1x10
    4/ 1x10 die on every set . no chance of 12

    Flat Bench: 22kg: Warm up 1x30

    1/ 1x12
    2/ 1x10
    3/ 1x10
    4/ 1x10

    Cable crossover:

    17.5kg: 1x12 1x12 1x12

    2/ 1x12 1x12 1x12

    3/ drop to 15kg: 1x15 1x15 1x15 and went neck higher

    4/ 1x15 1x15 1x15

    Pec Dec: 96kg a struggle
    1x12
    1x11

    89kg
    1x10-11

    4/ 1x12 drop 82x10

    Back soaked.. and while intense. Not as smashed as last time.. Coped better on Saturday
    Last edited by NeCrOmAnCeR; 04-25-2021 at 12:06 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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  11. #101
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    Saturday: Absand Calves

    91.8kg unfasted

    11.30-12.45pm

    Leg press Calves: 6x20 7x20 8x19

    9 plates

    1/ 1x15

    +10kg

    2/ 1x12
    3/ 1x12
    4/ 9 plates x 15 drop 8 x15

    Leg Raises
    1x35 slow and perfect
    1x34
    1x30 die

    no 4th set

    Ball crunches

    1x35

    1x25+1

    1x24+3 rest paused. Push hard

    Reverse crunches:
    1x29
    1x30
    1x30

    Posing room after.. Looking great.

    One lovely woman here plus 2 real bodybuilders otherwise dead.
    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

    Efficent workout.

    Preacher curls. Pain in right arm inner elbow.. Triceps still smashed from last night.

    40kgx15: 15x12 55kgx12 left feels tight and weird not notice till now.

    Overall chest soreness 7/10

    60x12 now no pain and go fast. Quality reps.

    62.5kgx11 fail on 12

    65kg x 12 full reps.

    67.5kg x10 solid but failing.

    70kg x 10 best yet


    Rope pressdown warm ups

    Hammer Triceps
    60x15
    70kgx12
    75kgx10 all out for 10th rep

    80kg: skip 77.5kg

    1x8

    1x9 extreme

    Low Incline dumbbell curls: 14x10 16kgx10

    18kg:

    1/ 1x9

    2/ 1x10

    3/ 1x10

    91.8kg

    Underhand pulldowns
    42x15
    45kg
    1x12
    1x12
    1x12

    35kg curls x10

    no time to stay longer.
    Last edited by NeCrOmAnCeR; 04-28-2021 at 12:46 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 with PR's on everything

    Never made it out the door for Springwood Stairs. No reason either. Could have done it.

    Adductor warm ups. Now heavy

    31.5kg x25

    40.5kg
    1x12
    1x12
    1x12 all PR sets strongest yet

    Leg X all fine. No tightness on either side.

    Hammer MTS SquatsL 3x15 4x12 5x12 no belt

    +10kg x 10 belt on

    6 plates per side:

    1x10 now working up a sweat

    2/ 1x12 fast and going for it.

    3/ 1x10 die.. Not feel the same. Lower back grief.

    4/ 1x15 PR by 3 reps. just came from nowhere no back pain before or after

    Atlantic Front Squats

    5x10

    6 x 9 belt on. Feet further back.

    7 plates/side 1x7

    +10kg 1x6= 300kg every set PR by 20kg

    2/ 1x7

    3/ 1x7 still solid after long rest. deep but still no 8th rep


    Leg x: 75/103

    skip ahead 117kgx12 131x12

    138kg:Full Stack
    1x20

    +2.5kg: 1x16

    +5kg: 1x12

    2/ 1x15

    3/ 1x15.. strong and legs look really amazing


    Sissy Squats: 1x20

    20kg plate 1x30 failure.

    6.15-8.15pm.. In such a good mood. No talking. Plus not take pre workout yet feel amazing
    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:

    93.0kg

    Standing Military Press: 10kgx20 15kgx15 20kgx12-15

    20kg x 12-15

    22.5kg x 15

    25kg x 10

    26.25kg 1x8 right arm still in place.Weird

    27.5kg felt so strong. 6th rep was coming then I failed. 1x5... really thought 6-8 reps possible


    Should be 30-32.5kg by now.


    Seated Smith Military Press: 40kgx20

    45kgx12 fast

    47.5kg x 10 solid. Neck wants to go out.

    50kg: 1/ 1x7 not as low still good.

    2/ 1x7 failure coming on at 6

    51.25kg 1x5 getting higher

    4/ 1x5

    5/ 52.5kg 1x4 beating 3 last time. Felt so good I wanted to another heavier set. Need Neck release to continue


    Rear Delts

    75kg 1x20/5

    82kg 1x16/2

    +2.5kg 1x15 dam heavy
    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. Mediocre workout.

    93.5kg

    New workplace today.. Home 2.30pm.. Still gym way too late.

    Seated Rows: 97x20
    107x15
    117x16 like nothing

    127kg x10 3 reps better than previous times.

    2/ 1x11
    3/ 1x11

    5 working sets.

    Incline Rows: 32.5kg
    1/ 1x10
    2/ 1x10
    3/ 1x10 rest pause 2 reps for 11.

    Shrugs: Trap Bar: 60kgx15
    70kg x 12
    75kgx12

    80kg/side:
    1x10
    1x10
    1x10 drop 60kgx15

    Underhand Rows: 65kg 1x11
    and
    1x10 always causing extreme pain in my left Lat. (which it really did). Should stay away from these.

    1x11

    Low rows: 70kg
    1x12
    1x12
    1x12
    1x12

    7.45-8.00 need to leave

    15 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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    Thursday:Workout instead of Wednesday with Kirsty. Wax Thursday too.

    Wednesday: Got ready for gym.. Could have made it if not stuff around. Gave up and did journal instead

    Kirsty found lots of issues with my Back.. Almost think not need to go. When really really did.

    Left arm Lat in agony. Super big knots in Traps/Upper back.. Says all imbalanced.

    92.5kg

    Atlantic Preacher curls: 34x30 48x20 inner elbows ache.

    61kgx15
    68x12

    75x12
    +2.3kg x 12
    +4.6kg x 10 limit lots of talking between sets.

    Atlantic one leg hamstring curls:

    Left:
    27x20
    34x20

    41kg 1x15

    48kg x10
    2/ 1x12
    3/ 1x12

    Right
    34x20
    41x20
    48x20 fast and easy

    55kg full stack
    1x12
    1x15
    1x12

    Decide need to leave as forgot house keys and highway blocked. Could have done alot more if actually went on time.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday: Chest.

    Bench x 250 reps

    Hammer Bench Press: 40x20 burnt out from doing 250 reps.

    60kgx15

    70kgx15 easy

    skip 75kg

    80kg/side 1x10 felt like 60kg

    2/ 82.5kg x 6 wanted 8 like last time

    3/ 1x4 fail. fight for every rep

    4/ 80kg x 4 just no strength there.. Did 85kg easy and 87.5kg x 2 ......3 weeks ago.

    Incline Hammer:
    60x15
    65x12 nice

    67.5kg x 10 nice too.

    70kg x 6 struggle.

    67.5kg x 4 gay

    Chest Press: 124x10

    131x10
    2/ 1x10

    138kg
    1x6
    1x6 rest

    Low Incline Cable crossovers. Love these.

    17.5kg
    1x12
    1x12

    21kg
    1x9
    1x9 very good 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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    Saturday: Check in number 5 with Logan: 1st of <May: Arms

    Early 8.15am check in.. Intense discussion on future plans for the year. Modified diet to suit.
    Logan really into it.. Was quality check in that went on for too long
    He always more than generous with his time. Spose to be half hour yet get 1 hour.

    47mm drop 2.2 mm amazing to be so low.. 25 mm to lose in 23 weeks for show.

    Lovely cool day. Still go gym late.


    92.6kg had energy drink

    Barbell curls:
    11.25kg x 12-13

    12.5kgx12 long rest

    13.75kgx8 inner right agony. Pushed through

    15kg x 7 bump up 1 rep


    Eugene Pressdown

    42x20
    49x15

    56x20

    63kg x 15 :

    65.2kg x 9

    67.4kg x5 plus 1 rep to cover. extreme

    65.2kg x 10 Fking amazing. 2 rest pause reps.


    Preacher Ez Bar: painful but pushed through it in inner arms

    10kgx15

    15kgx10

    17.5kg x 10 felt great
    2/ 1x8 unsure wow pumped
    3/ 1x10

    Tate Press:
    30kg
    1x12/15

    1x14

    1x15

    Preacher: 67x12 74x12
    81kg
    1x10
    1x9
    1x10

    MTS Tricep
    50kg full stack

    1x8
    1x10
    1x10

    17.5kg cable curls: 12- 15 reps non stop. 3 sets

    20kg Reverse curls
    1x25
    1x25
    1x25
    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: Failed on Stairs: Heavy Hack Squats and Squat Press so good.

    Hack Squats

    40kgx20
    60kgx15 smooth

    70kgx12 easy no belt

    75kgx10

    80kgx10 with belt

    85kgx6 all the sudden 5kg hits hard

    90kg skip 2.5kg increase: 1x6 felt solid push for 1 extra rep

    95kg Game on! 1x4 harsh to Limit

    100kg 1x4 Beating 2 reps last time


    Squat Press:
    6x12
    7x10
    8x10

    9x10

    10 plates x 10 working sets

    +10kg 1x8

    +15kg 1x7

    11 plates/240kg 1x7 smooth + ab cramp

    +5kg= 250kg 1x7 limit Maybe 260kg can do if had time

    Leg X 131x12

    138 x12-15

    +2.5kg 1x14

    +5kg: 1x16 determined.

    92.3kg... so low
    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: Labor day public holiday. too late

    Ride took 2 hours talking to Lisa the whole way.

    Shoulders late

    Hammer Shoulder Press:


    Cable front raises

    Side laterals

    Rear delts on Pec.


    Too late and not a fantastic 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

    5.45pm

    Day off forced.

    Springwood stairs fasted. Tried go early... 10 laps. Descent times up n down


    93.8kg always high on Tuesday


    Wide grip Pulldowns
    77kgx25
    87kgx16 smooth

    +2.2kg x 12
    +4.4kg x 11 smashed it

    +6.6kg x 12 wow

    97kg: 1x10 so strong

    +2.2kg 1x8 WOW 99.2kg.


    Hi rows: 60x20
    70x12
    75x10

    80kgx 8 2/ 1x7 3/ 1x7

    DC Shrugs
    50x12

    52.5kg x13 so smooth no rest pause reps. Flowed

    55kg: 1x8/10/12 strong

    56.25kg 1x8/2/2 just awesome.

    57.5kg 1x8/10/11/12 failure but still more in me.

    wanted more shrugs

    42kg 3 sets of Straight Arm pulldowns

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

    Lying Leg curls: 5 set of 15/15/15

    1/ 53kg: 1x15 1x15 1x10/5 rest paused

    2/ 1x15 1x15 1x15

    3/ 60kg 1x15 53x15 53x10/5 struggle 5 reps.

    4/ 60kgx15 2/ 1x10 drop 53x5 53x10/ 46x5

    5/ 60x15 60x10 53x5 53x10 46x5

    Hack Calves:

    6 plates x 15

    130/260kg: 1x12

    3/ 1x15

    4 7 plates 140/280kg:

    1x12

    5/ 1x12
    forgot to drop set

    Weight 92.6kg

    Seated Leg curls:too weak and stopped.

    Seated calf up to 50kg: 8 sets. Not strong today.
    Last edited by NeCrOmAnCeR; 05-15-2021 at 07:49 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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    Friday: Chest.

    Bar x 230

    22x30
    30x15

    36x20

    40kgx20 smooth but right has issues.
    44kgx15

    46kgx10

    48kgx6 shoulder unstable . Stopped

    Incline Smith: 30kgx15 35kgx17
    40kgx15
    45kgx10

    47.5kg 1x8

    50kg 1x4 bit gay...

    Low Incline Flyes: 24kg
    1x20

    26kg: 1x12 1x12

    Flat Flyes: 26kg
    1x13
    1x12
    1x15


    Chest Press: 124x12
    131x10

    138x8

    138 x 7 harsh

    18 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: RPm and Calves

    First RPM class in 10 weeks? And it was great. Nice to get hot and sweaty again.

    90.6kg


    Hack Calves: 3x20 4x20
    5x15
    +10kg
    1x15

    6 plates x12

    +10kg=260kg
    1x8
    1x8

    drop 240x10 200x15

    Leg raises
    1x34 nice
    1x31
    1x30

    Ball crunches
    1x35
    1x24
    1x21+ 5 rest paused

    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

    Preacher Curls: 40kg x20 50kg x 15 55kgx15
    60kgx15

    62.5kg x 12

    65kg x10 heavy

    67.5kg x 10

    70kg x 10 all out

    72.5kg x 7 WOW FINALLY GET PAST THIS . took everything to squeeze it out


    French Press: 10x20 15x15

    20kgx20

    22.5kg x17 easy

    25kg/side
    1x14
    1x14 brutally hard. Not think I can do A Third set.

    Lifetstyle
    67x12 74x12
    81kg
    1x12
    1x12
    1x12

    Tate Press

    30kg 1x15
    1x15
    1x16

    Low Incline Dumbbell Curls
    14kgx10
    16kgx12 felt so good to squeeze

    18kg x 10 lovely reps.

    2/ 1x12+hold

    3/ 1x12 + hold best sets yet.

    MTS tricep full stack
    1x10
    1x11
    1x11
    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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  26. #116
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    Sunday Legs

    Fail again on doing Stairs

    92.6kg

    Leg x usuals all fine

    Hammer V Squats: 3x20 4x15 5x115 no belt easy

    6 plates:
    1x10 eyes closed

    2/ 1x12 one rep extra to cover

    3/ 1x12

    4/ 1x12 no chance 15.... inspired by Mitch and Claire training/ I went hard

    Atlantic Front Squats: 5x12
    6x11

    7 plates: 1x7/8
    deep strong

    +10kg

    300kg

    1x7 strong and pumped for it.

    1x7 dig deep. Not easy

    1x7 wanted 8 but cannot

    75/103

    Leg X

    103x`15 117x12 131x15

    138x15

    +2.5kg 1x15

    +5kg 1x16.. No time for 3 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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  27. #117
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    Monday: Shoulders> Forgot notepad

    right arm not feel right

    Standing Military Press:

    22.5kg x15

    25kg x 10

    26.25kg x 8?

    27.5kg x 8 finally past 6 reps.

    Seated Smith: 40kgx20 45kgx15 47.5kg x 10

    50kg x 9

    51.25kg x8

    52.5kg x 6

    53.75kg x 3 harsh failure.. Wanted 55kg... In the zone for it.


    Rear delts: 5 sets: 82kg+5kg PR I think


    7.50pm needed to leave'/;
    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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  28. #118
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    Tuesday Missed back workout. Wednesday not much happen

    4am wake up. died at night felt awful. Could not go gym

    Wednesday rushed in brutal storm to gym 5.30. Had to leave by 6.10am to see Kirsty at 6.30pm

    Wide grip Pulldowns:
    77kgx20
    87kgx15
    +2.2kg 1x9

    +4.4kg 1x9 actually better than last set

    +6.6kg 1x8 heavy

    97kg: 1x8 awesome +1 rest paused

    Dumbbell Rows:

    52kg: 1x10 both arms smooth

    54kg: 1x10 normal rows

    56kg: 1x8 strong and feel good.

    58kg: 1x6 limit of grip.

    No time for any more.

    Drive straight to Kirsty... in fizzing storms. Water over road.
    Last edited by NeCrOmAnCeR; 05-21-2021 at 11:12 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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  29. #119
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    Friday: Chest. Y3T 15th May

    91.6kg

    1/ 37.5kg/side: 1x10 1x10 1x10

    2/ 40kg/side: 1x10 1x8 1x8

    3/ 1x9 1x7 1x6

    4/ 1x10 1x8 1x6 die drop 35kgx4 easy and smooth

    Incline dumbbell press
    22kg

    1x12
    1x12
    1x12
    1x12

    Flat Flyes:
    1x20 prep

    1x12
    1x12
    1x10
    1x9 die

    Cable crossovers: 17.5kg

    1/ 1x12 1x12 1x12

    2/ 1x12 1x12 1x12

    3/ 21kg 1x12 1x12 1x12

    Pec dec: 96kg

    1x15
    1x15
    1x15

    Good pump.. No soreness next day.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  30. #120
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    Saturday: RPm and Calves

    WOW RPM class I tried so hard to make and it was taken by Anita. Totally new and most difficult class. She walks around and tells you what to do intensity 10/10 loved it.. Everyone around me was struggling.
    Proper sweat on.

    Leg Press Calves: 6x20 7x20
    8 pl x 15

    9 PLATES x 15 nice
    +10kg
    1x15
    +5kg 1x12 not feel as full reps

    drop back to 10kg
    1x12

    9 plates: 1x12

    Last set : 1x15 drop 8 PL x 15=30 reps.

    Leg Raises:
    1x32
    1x32 slow n strict
    burning abs
    1x30

    Ball Crunches:
    1x37
    1x25/4/1

    1x30 die still better than last week

    Reverse crunches? Unsure..
    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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