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.
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04-18-2021, 12:19 AM #91
Tuesday: Back
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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04-18-2021, 12:27 AM #92
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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04-20-2021, 05:25 AM #93
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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04-20-2021, 05:29 AM #94
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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04-20-2021, 05:44 AM #95
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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04-21-2021, 09:44 PM #96
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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04-21-2021, 09:49 PM #97
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 1x15Last 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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04-21-2021, 10:11 PM #98
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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04-24-2021, 11:33 PM #99
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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04-24-2021, 11:57 PM #100
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 SaturdayLast 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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04-25-2021, 12:24 AM #101
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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04-28-2021, 12:15 AM #102
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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04-28-2021, 12:22 AM #103
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 amazingThe 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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04-28-2021, 05:09 AM #104
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 heavyThe 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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05-03-2021, 10:14 PM #105
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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05-03-2021, 10:26 PM #106
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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05-03-2021, 10:45 PM #107
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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05-08-2021, 08:26 PM #108
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
1x25The 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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05-08-2021, 08:44 PM #109
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 lowThe 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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05-08-2021, 10:08 PM #110
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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05-08-2021, 10:14 PM #111
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
1x15The 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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05-15-2021, 07:36 AM #112
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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05-15-2021, 08:05 AM #113
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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05-15-2021, 11:55 PM #114
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
1x30The 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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05-16-2021, 12:02 AM #115
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
1x11The 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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05-16-2021, 12:14 AM #116
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 setsThe 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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05-16-2021, 12:27 AM #117
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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05-16-2021, 12:32 AM #118
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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05-18-2021, 05:15 AM #119
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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05-21-2021, 09:18 PM #120
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..
1x30The 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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