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  1. #121
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    Saturday: Arms

    Barbell curls:: Usual warm ups

    10kg x 12
    11.25kg x12
    12.5kg x 10

    13.75kg x 8

    15kg x 6 hoping for 8.. just not there.

    Close grip Smith: 20kgx10 30kgx10 40kg x 15 realised Jade was here training with her Dad

    45kg x 12
    47.5kg x 12
    50kg x 10

    52.5kg x 6

    53.75kg x 3 all out

    Standing Dumbbell curls: 20kg no warm ups

    1x12
    1x10
    1x10

    Underhand Pulldowns: 35kg prep

    42kg x 12

    45kg
    1x15
    1x12
    1x12

    Preacher
    81kg
    1x10
    1x10
    1x10

    MTS Triceps
    full stack: 50kg
    1x10
    1x10
    1x10

    Reverse curls: 3 sets of 25

    Cable curls 15kg

    4 sets of 12 reps per arm

    Such a good time talking to Shayleen. She has great musical taste.
    Last edited by NeCrOmAnCeR; 05-22-2021 at 11:34 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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  2. #122
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    Sunday Legs: Decide Y3T Workout to save time

    Got ready to do Springwood Stairs. Never made it.
    Was going to do after eating.. Which never happens.

    92.0kg at ate properly today too.

    Cold night not sweat at all./ Or rather not need 3 t'shirts.

    y3T workout to get done in 45 mins which I did. Plus Shayleen on so did alot of talking before and after.

    Leg Press

    5 plates/side:

    1/ 1x20/20 hamstring issue. take slowly. Wide 10/7/7=25

    2/ 20/20 Wide 10/10/5 fine.. Breathe

    3/ 1x20 1x20 1x10 1x10 1x5 fine

    4/ +10kg 1x20 1x20 1x10 1x10 1x5

    5/ 6 plates 1x20 1x20 10x5/5/5 got it done slow but surely 240kg

    Leg X:

    1/ 103x10 89x10 75x10

    2/ 110x10 96x10 82x5 pump so bad get up 1x6

    3/ 110x10 96x10 82x10

    4/ 110x10 96x10 walk it out. pump so bad 82x10

    5/ 110x10 96x10 75x10 pump not in the way.

    Squats: 35kg/side

    1/ 1x12
    2/ 1x12
    3/ 1x11
    4/ 1x3/3/3/1 = 10 i counted them in block of 3 to get through.

    5/ Pump so brutal I put all the weights away. So rested. Yet not feel safe to do this set.

    Hardly sore the next day. Normally this wipes me out till Wednesday. Especially think not done this since February
    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. #123
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    Monday: Shoulders: very late.

    Finish work Palm Beach at 4pm.. Home 5pm.

    Not get out to gym till 8pm. So annoyed.

    Hammer Shoulder Press

    40kgx25
    60x20

    65kgx12

    67.5kgx10 slow and perfect.

    70kg: 1x10 all out for extra 2 reps.

    72.5kg: 1x8 strong!

    75kg I thought had 5 reps in me for a PR 1x3 not have it.

    Pinweight Shoulders

    67x10
    74x10

    81kg: Very hard sets. Unsure if done this weight in 2021
    1/ 1x8
    2/ 1x8
    3/ 1x8

    Front raise {Presets

    25kg x 12 felt risk or injury not worth it

    20kg : 1x30 PR!~!

    3/ 1x31


    Side Laterals: Atlantic:
    34kg
    1x16
    1x16
    1x16

    Rear delts: 75x20

    82x15 no time for more sets 9.15pm
    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. #124
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    Tuesday: Back

    93.6kg Get to gym earlier

    So busy: Had to do facing toilets and felt like everyone watching me. Which was okay. As I looked amazing.

    1/ 1x23 + hold 2 reps.

    2/ 1x19 +2 hold reps.

    3/ 1x13 total; 55 reps


    Shrugs: 40kgx20

    60kgx15
    70kgx12
    75kgx10

    80kg/side
    1/ 1x9
    2/ 1x9
    3/ 1x9

    Wide Grip Pulldowns. Not feel as good as last Wednesday.

    87x15 should have done 77kg

    +2.2kg 1x12 not to Chest

    +4.4kg 1x10/ r/p 1x1

    +6.6kg 1x10/ r/p 1x1

    4/ 97kg 1x7 too high

    Low rows: 70kg
    1x10
    1x14
    1x12


    Incline Dumbbell Rows:
    30kg
    1/ 1x15
    2/ 1x14
    3 1x14

    Straight Arm Pulldowns: 42kg
    1x15/16
    1x15
    1x14

    Wanted to finish 7pm...

    7.35pm
    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. #125
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    Wednesday:Hamstrings and Calves

    92.38kg

    Atlantic Standing Leg curls:
    Right leg

    34x20
    41kg x 20

    48kg x 15

    55kg: 1x7 not feel 8th
    3/ 1x8 so different
    4/ 1x7
    5/ 48kg: 1x13
    6/ 1x13

    Left: 27x30
    34x20
    still pain
    41kg 1x12

    2/ 48kg 1x7 felt okay to push it.
    3/ 1x8
    4/ 1x7

    5/ 41kg 1x12 nicer

    6/ 1x12

    Standing Dumbbell Calf Raises:
    52kg

    1/ 1x15 perfect flawless balance

    2/ 1x15 same quality

    3/ 1x15 & hold better foot position.

    4/ 1x15 partial 17th quality of helps

    5/ 1x16 perfect.

    Seated Leg Curls: 54x25
    75x20
    82x15
    89x12
    96x10
    96x10

    103kg x 7 pause for 8th

    Seated Calf raise
    40kgx20
    45kgx15
    47.5kgx15

    50kg x 12-14

    52.5kg x 10 felt full quality

    53.75kg 1x10 no failure

    55kg 1x8

    56.25kg 1x6 crushed me.
    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. #126
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    Friday Chest: PR on Smith Flat of sorts

    Everything taken. Annoyed me.

    Quick chats with Tim.

    Flat Smith: 20kgx90 reps to failure

    30kgx20 40kgx15

    45kg: 1x10 no failure.
    easy

    47.5kg x 10

    50kg: 1x8

    52.5kg x 8 rested

    53.75kg 1x6

    55kg: 1x5 strong no struggle or failure.

    56.25kg x 5 WOW same quality as 55kg

    57.5kg : 1x4
    still very descent lower to Chest. But this was my limit.

    Been her too long and need to move on. No time for Hammer Incline

    Pullovers: 26kgx30

    56kg

    1/ 1x15 very slow and full reps.


    2/ 1x12

    3/ 1x12 could feel fatigue coming


    Pec Dec

    124x15 easy

    131x13 smooth

    138kg x 12 full stack. Tight reps very happy. Not been this strong on here for a long 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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  7. #127
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    Saturday: May 22nd: 6th Check in; Big drop Arms

    8am Check in. No time for gym in morning

    Expecting bodyfat to go up as big increase in carbs dropped twice the amount of last 2 check ins: 3ml drop

    Now 44ml is crazy! Hence more vascularity this week. And appearance of looking bigger. Hopefully I am.


    Preacher curls: 40kgx20 50kgx15 55kgx15
    60kg x 14
    62.5kg x 11
    65kg x 10
    67.5kg x10/11

    70kg x 10..

    72.5kg x 7

    Rope pressdown warm ups x 3 24.5kgx30

    Eugene Pressdown: 42x15 49x15
    56x15

    63kg x 11 all out
    65.2kg : 1x6 brutally hard every rep

    another : 1x6 solid reps. Loved the effort required.

    4/ 63kg: 1x10


    Atlantic Preacher curls:
    61x13
    68x10
    75x10

    brave I jumped to 82kg: 1x7 nice

    +2.3kg: 1x5 too heavy.. PR!~! set

    Overhead Tricep Extension
    35kgx20 prep

    42kg x 20

    2/ 45kg x 10 lose footing not braced... 1x10

    3/ 1x20 much cleaner reps. Best till now 12 reps. Every set is a PR

    4/ +2.2kg: 1x16 HUGE PR!~!

    Concentration curls: 12kg
    1x12
    1x14
    1x16 per arm done non stop. Loved these.

    Reverse curls:
    1x25
    1x25
    1x25

    Pose upstairs after but not look that good I thought.. lightning not great..or is it me?
    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. #128
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    Sunday: Squats and Leg Press

    Fail again on going to Stairs. But so lean I do not need too.

    92.6kg

    Adductors: 31.5kg x 16

    40.5kg: <My heavy sets
    1x11
    1x11
    1x11 to failuire.. 6.15pm

    Bar x 20 20kgx20 slow
    40kg x 11 g0t me

    50kgx8 felt good flow
    55kgx8 nice too

    60kgx8 long rest try to think about quality of form./Go slower
    indigestion bad

    65kg x 6 felt alot heavier than it should

    67.5kg with belt on. tight and weird the new belt

    70kg x 5 pushed through felt good.

    72.5kg x 5 limit.. Expected to get 75kg for reps. forearm pump and cramp at the end.

    Leg Press

    6x15
    7x10-12
    8 x 8-10

    left hamstring still holds me back have to go slow

    9 plates x 8 really nice

    +10kg 1x7 maybe 8

    3/ 1x8

    4/ 1x8

    5/ 8 plates x 15 reps. back off

    Leg X: 75/103
    117x15
    131x15

    138x15
    +2.5kg....1x17

    +5kg 1x15/16 drop to 138 x 5.....7.40pm done. 3 t'shirts today

    Sore on Monday but not extreme
    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. #129
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    Monday: Shoulders: PR sets!! SO much pain after this workout

    93.2kg

    Unsure about Shoulder health today. Left in grief next day... left arm was agony and did not work at all

    Standing Military Press: 10kgx20 15kgx15
    20kgx20

    22.5kg x 15 no belt. Felt good.

    25kg x 11 to far forward.

    26.25kg x 9 pushed through

    27.5kg 1x9 beating 8 reps

    28.75kg/side 1x4 got caught on Rack otherwise would have got 5th rep... Best sets in years!



    Smith Seated Military Press: 40kg x 16

    45kg x 11

    47.5kg x10

    50kg x 7 strong but still fail

    51.25kg x 5 fail on 6th..... had to take weights off and start again

    2/ 1x5 failure on 5th rep.

    Not have it today. Last time 53.75kg was strong. Expecting 55kg for 1 or 2 reps today.

    Rear delts

    75x25
    82x17
    +2.5kg x 15 smooth and slow

    +5kg x 12

    89kg x 11 PR!~!

    Front raise Cable

    17.5kg:
    1x18 slow n smooth.

    +2.2kg 1x16 quality

    3/ 1x16

    Side laterals on machine not done for a long time

    31x20
    41x15 easy
    +10 1x10
    +15 1x7 at limit. no more in me.

    Front raise: 20kg

    1x25

    1x30... tune all out.

    Rear delts 2 sets

    30kg
    1x15
    1x15

    could not move arms for rest of the night. Really bad fatigue.. Definitely did too much volume.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Back: extremely late

    Late home from Palm Beach.

    Dye hair makes me feel good.

    93.58kg always heavy on Tuesday

    Seated Rows:
    97kg x 28

    107kg x 16 slowed right down.

    117kg x 12
    rest
    117 x 14...[b] no left shoulder pain now.. Yet agony all day. Make me not want to come to gym.

    127kg full stack x 8

    Medium grip Bar( could not find Wide grip)
    77kg x 16

    87kg x 14
    +2.2kg x 9/10 reps.

    3/ 1x9/10 nothing to give today

    Hi rows: now in pain

    70kg x 12

    2/ 1x10

    3/ 60kg x 21

    Underhand Machine: 103kg x 12
    2/ 1x3
    3/ 1x14

    Straight Arm pulldowns: On heavy side near Watson dumbbells
    21.25kg
    1x15

    25kg x 8 too heavy

    21.25kg x15 failure

    17 working sets

    Wednesday.. not leave work on time. Instead 3.30pm.. Lost time.. then pushed hard.. Highway blocked both ways.

    45 min workout turned into no workout as lost time driving to gym..Then needed to get to Kirsty at 6.45pm
    which meant back roads to get there.

    Walked in gym. bought a bucket of carb powder and no choice but to leave... Looked like it was fun inside too.

    Got to have quick lovely chat with Shayleen.
    Last edited by NeCrOmAnCeR; 05-31-2021 at 08:03 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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    Friday: Chest.

    So keen to train after missing Wednesday night.

    Thursday: Had Patty Smith Burger/ sweet potato fries and Raspberry Swirl milkshake..10/10 devine.. Tiny but perfect size burger....I need some calorie relaxation after good results on Saturday
    Chips melt in mouth.. Lovely scenery in Palm Beach. If you could live this close.. the place would grow on me.

    Final day at Palm Beach..Not leave till 4pm.. Late home and took forever to get out the door when so tired.

    8pm gym.. then way too much talking ruined workout

    1 hour got two exercises done. Very annoyed.

    Was suppose to be flat dumbbell press day. But not feeling it with late home finish


    Ate rice at 5.30-6.00pm..( large serve of sweet potato fries on way home) Then wanting to get out the door I not eat my rice flakes. Which is a bad idea.

    My head felt warm and something not right.. Same happened last week too.. Was a cause for concern during Dumbbell Pullovers.
    Don't do this again!


    Bench x lost count 150-200 reps

    93.2kg...

    Hammer Bench: 40kg x 30

    60kg x 25 like nothing

    70kg x 15

    75kg x 10
    77.5kg x 10

    Actually heavy

    80kg/side

    1/ 1x9 all out

    2/ 1x7

    3/ 1x7 at limit every set.

    Hammer Incline: 60kgx20

    65kg x 13

    67.5kg x 11

    70kg 1x8 at limit

    3/ 1x9.. still this is very heavy and a descent weight.

    Pec Dec

    124 x12

    131 x 10 struggle.. last week? or week before.. I was ridiculously strong here. But today....weak.

    124x12
    124x12

    Chest Press

    117x15

    131x8 limit

    124x12

    124 x 12

    20 sets

    9.50pm finish...

    By time I got home and ate. I was deliriously tired.. 11pm hard to function.
    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

    Extremely cold morning. 10 degrees and Jacket mandatory before and and after class.( rare)

    Actually got to RPM class on time Katie took it and good to get sweat on. Moderate class.

    91.2kg

    Hack Calves:
    3x20
    4x20
    5x16

    +10kg x 16 reps

    6 plates: 240kg 1x13

    1x14 felt so good! Last time was very heavy

    +10kg 1x11 lovely

    1x12 quality

    7 plates: 280kg

    1x8 heavy but not crush me

    another

    1x8 perfect.

    [b] 290kg 1x5 now found limit.[b] drop 6x10 5x10

    Leg raises:

    1x32
    1x30
    1x30

    Ball crunches:
    1x30

    1x24/ rest pause for 25th

    3/ 1x26/27th r/p

    Reverse: 1x30 1x30 1x30.. stayed way too long 10.15am.... realise that everyone that use to run/stretch and train in the area.
    Never been for months anymore and has become very dead/ No incentive to be 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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    Saturday: Arms: 2 hours 5-7pm no talking

    Got to gym 5pm. Daylight. Talk to Michaela at start.. but music was brutally loud.. then we both into training and never talked again .
    Conversations with Jonathon. Otherwise it was hard training with short rests.

    Decide against taking forever with Barbell curls first...15-20 minutes also tweaked my left arm/shoulder again. After it went away on Wednesday and Kirsty could find nothing wrong.
    Yet the pain was really bad Friday night after Chest going to bed and Saturday morning.
    However it just went away during this training session. Amazing!

    Preacher curls: 10kgx20. 15kgx15-20

    17.5kg x 11
    2/ 1x11
    3/ 1x12 failing every time

    test 20kg/side 4/ 1x7 very nice.

    5/ 1x7 lower for 8th. Pumped hard.


    2x rope 24.5kg x 25 reps warm ups

    Underhand Pulldowns
    35kg x 20

    full stack: 45.5kg
    1x12 smooth

    +2.2kg 1x12

    +4.4kg 1x11/12

    +6.6kg 1x8 found limit.. 3 PR sets


    Low Incline Dumbbell curls:

    14kg x 16

    16kg x 12

    18kg dumbbells

    1/ 1x10
    2/ 1x10
    3/ 1x10 short rests between sets.

    Tate Press: 30kg
    1/ 1x17
    2/ 1x16
    3/ 1x17 unstoppable reps.. 32.5kg needed but dumbbell gets so much bigger.

    Lifestyle Preacher the usual boring sets

    81kg
    1x10
    1x9
    1x9

    17.5kg kickbacks:

    Left
    1x19
    1x17
    1x17

    Right
    1x17
    1x16
    1x15

    Concentration curls: 14kg

    1/ 1x17 each arm loved these.

    2/ 1x19 WOW killing it

    3/ 1x19 amazing.. could go 16kg..but need to feel it.

    Reverse curls: 20kg bent bar in corner

    1x20
    1x20
    1x20..

    Wanted to go upstairs and pose but feel eating fat this week has made me not look as good.

    Arms smashed but just ok all night.
    Last edited by NeCrOmAnCeR; 05-31-2021 at 10:15 PM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday Legs 30/05

    Leg X usuals forgot to do 33kg x singles at the end.

    92.8kg:

    Adductors: 31.5kg x 20

    40.5 +10 1x10
    +15
    1x10

    49.5kg test..1x9 PR!~! Impressed

    MTS Squats: 3plx20 4 plates x 15

    5 plates x 12 short rests.

    Skip adding 10kg

    6 plates:
    1/ 1x9 no belt
    2/ 1x10

    +5kg each side= 250kg 1x10

    +10kg= 260kg but one keeps falling off. So really 250kg:
    1x10

    5/ 1x12.. Emily training Legs in front of me. Made me keep rests short and not look at phone. Trained hard

    Was cold but still got hot and soaked back.


    Atlantic Squats:

    5plx10-12

    6 x 10

    7 Pl x 8 belt on
    +10kg
    1x8 all in 300kg

    9/ 1x7

    10/ 1x7

    11/ 8 plates: 320kg: 1x5 PR!~! so happy had to text Tim a picture.

    Leg X: 75/103
    117x15
    131x15
    138x15

    +2.5kg x 15

    +5kg 1x15

    2/ 1x16.. Legs look amazing.

    8.07 finish Atlantic SquaTS to 8.40pm leave seems weird.
    Last edited by NeCrOmAnCeR; 06-04-2021 at 09:25 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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    Monday: Shoulders

    Parkview ride early: 42 mins not full ride 11.45km. Frozen feet. Jumper on. Had to get back 9am to for Back wax 9.15am.

    92.9kg

    Hammer SHoulder Press: 40kgx50
    60kgx20
    65kgx15
    Skip 67.5kg

    70kg: 1x10 perfect

    2/ 1x9

    3/ 72.5kg x 7 really nice reps.

    4/ 75kg: 1x3 felt so good at start. 5 reps for sure. then lost it on 3rd rep.


    Pinweight SHoulder Press: 67x10 74x10

    81kg:

    1/ 1x10 easy to lift
    2/ 1x12 best yet. so full and flowing reps.

    3/ [b] +2.5kg 1x6 PR!~! much heavier. Getting closer to full stack.

    Front raise cable

    17.5kg

    1x15
    1x13
    1x17 higher reps then let tension pull down.

    Rear delts:
    75x20

    82x15
    +2.5kg 1x15

    15/ +5kg 1x12 felt good. Another

    16/ 1x11 PTR!~! sets


    Talk to James in other room waiting for Atlantic side laterals or a place to do rear delts.. all taken

    Need to do less. So walked out after this

    Was so good being there at 5.30, Packed. But had atmosphere. Good looking people everywhere u looked.
    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

    Springwood Stairs 10am 6 laps up 6 down 40 minutes Proper time to get here. Chill at start. Back soaked at the end.

    Bent over Rows: Slow and painful in lack of weight I can use.

    20kgx20
    30kgx15

    35kg/side
    1/ 1x12
    2/ 1x12
    3/ 1x12

    T Bar row: 60kgx10 waste of time

    80kgx10-12
    90kgx8
    95kgx7

    100kg x 6 test.. heavy. At limit.. Wish I was stronger on these.

    DC Shrugs: 40kgx10 45kgx15

    1/ 50kg x 13
    3/ 52.5kgx13

    3/ 53.75kg 1x7/9/11/12 slow reps down and squeeze.

    4/ 55kg 1x7/10/12

    5/ 56.25kg 1x6/2/2/2+1 1x13.

    Iso Lateral front raise..Sweating so much no fans on. Put 2 on.

    40kgx18
    50kgx13

    55kgx12
    60kg x 8 limit
    2/ 1x8

    3/ 55kg x 12

    Wide grip Pulldowns: 87kg
    1x10
    1x9
    1x8 got nothing. very weak.

    Underhand 103kg
    1x12
    1x12
    1x12

    Straight arm pulldowns on heavy side by Watsons
    21.25
    1x15
    1x15
    1x15

    21 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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    Wednesday:Hamstrings and Calves

    Lyndale loop: 28 mins:

    93.5kg

    Lying Leg curls: not as strong as last time did these. Way down. But no bad consequences after.

    1/ 53kg: 1x15 1x15 1x15 1x7 drop 46kgx7

    2/ 1x15 1x15 1x7 drop 1x8

    3/ 1x15 1x15 no strength 46x15

    4/ 1x15 1x15 46x15

    5/ 1x15 1x15 46x15

    Hack Calves:
    2x30
    3x30
    4x20
    5x20
    rest

    6 x20
    +10kg 1x17

    7 plates: 1x15 slow n strong..

    remembering only 4 weeks ago could not do more than 6 plates- 240-250kg max

    +10kg 1x14 full reps
    +15kg 1x15

    8 plates: 1x13 fine : 320kg

    +10kg 1x13 330kg

    +20kg: 1x9 still descent reps
    .. Been on here forever.. Like 1 hour plus
    need to stop.. But so strong!!

    then
    drop sets:
    7x10
    6x10
    5x10

    Seated Leg curls: 54x20
    75x16
    82x15
    89x14
    96x10-11

    103x5 long rest.. use to be warm up. Not like doing any of these sets. Painful in a bad way.

    Seated Calf end up being 30-40 mins.. so strong they never gave up

    40kgx20
    45kgx15
    47.5kgx15

    50kgx12 full smooth reps.

    52.5kg x 10
    53.75kg x 9 maybe 10

    55kg x 10 long rest.. usually it kills me if rest too long. but no.

    56.25kg x 10

    57.25kg x8 almost lost it but stills strong.

    58.75kg x 7

    60kg/ 6 plates x 6 i forgot to write down.. finally felt extreme

    11 sets haha

    Next day Hamstrings smashed in so much pain. Still feel on Friday and Saturday.
    Calves still tender on Saturday morning too.
    Last edited by NeCrOmAnCeR; 06-06-2021 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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    Friday: Chest.

    Smith Flat Bench:
    20kgx30
    30kgx20
    35kgx15

    40kgx12
    45kgx10
    47.5kg x 8 heavy

    50kgx8
    52.5kg x 7

    53.75kg x 6

    55kg x 3 3rd rep slow to get done

    Squeeze Press: 32.5kg x 15

    35kg x 13 easy reps and hold

    37.5kg x 13

    2/ 1x12

    40kg x 8 PR!~! ridiculously sore after this workout. I think these did it to me

    Flat Bench Flyes: 26kg

    1x20
    1x21
    1x20

    Incline flyes cable:

    21kg 1x10 pain in right\

    17.5kg
    1x12
    1x12 shoulder still in pain

    Chest Press:124kg
    1x12
    1x12
    1x13 drop 110x10

    20 working sets..destroyed for rest of the night 10/10 in pain.
    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

    Made it to class on time. Only 4 of us.

    Good to get a hot and sweaty

    91.9kg fasted weight.. after being heavy last night too

    Leg Press Calves

    6x20
    7x20
    8x20

    9 plates x 15
    +10kg 1x12

    +15kg x 1x8 can feel calves still sore from Wednesday

    9+10 1x12

    5/ 1x10 not have it today

    6/ 9 plates: 1x12

    7/ 1x14 8 x 15 7x15 44 reps

    Rope crunches: 80kg
    1x20
    1x20
    1x19

    Leg Raises
    1x31 slow n smooth

    2/ 1x30
    3/ 1x30

    Ball crunches: 1x24/26

    1x20/23 burning abs

    1x20/23/24 wanted 25

    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: 40x20 50kgx15
    55kgx15

    60kgx10

    62.5kg x12

    65kg x10

    67.5kg x10 really strong

    70kg x10

    72.5kg x 7

    75kg x 6 PR for this year.
    . Almost strong as September last year did 77.5k?

    French Press: 10kg x 20 15kg x 20
    20kgx20
    22.5kg x17

    25kg/side

    1/ 1x10
    2/ 1x10
    3/ 1x9 die... extreme sets. Takes everything to make these reps happen.

    Drag curls with Ez bar: 10kg aside

    1/ close grip 1x12

    2/ 1x10 tried medium grip tweaks arms into pain.

    3/ 1x10-12

    4/ try wide: Painful. Stop. Back to close. 1x10-12

    Overhead cable extensions: Full stack

    1/ 1x20 no prep

    2/ +2.2kg 1x16

    3/ 1x18

    Concentration curls:

    14kg: 1x18 2/ 1x16 3/ 1x16

    Cable kickbacks: 17.5kg 1x18 1x15 1x12 die

    Right: 1x17 1x15 1x12
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday Legs: HUGE PR on Squat Press: 12.5 plates/side

    93.8kg 7.35pm

    Leg X fine

    Hack Squats
    40kg x20
    60kg x20

    70kg x 12
    75kg x 12 really nice reps flowed no belt

    80kg x 8

    85kg/side: 1x8 beautiful

    90kg/side: 1x6 all out

    4/ 1x7 long rest

    5/ 1x7 all in.. Maybe 8 reps. felt so good. Could do more weights. 95kg for sure.

    Kept Sleeveless hoodie on. even though back soaked.. 12 degree's on 06/06. Favourite day

    Squat Press:
    6x12
    7x10
    8x10
    9x10

    10 plates x8 slow reps.

    +10kg x 10 strong.

    [b]11 plates: 1x8 so strong right tune

    +10kg to test. 1x8 so good.

    12 plates: 1x7 all out for 7th rep

    +10kg: 1x4 500kg

    Back tweaked badly on this set and ached all night. Had to use heat packs and hot water bottle to heal all night.
    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 PR on Standing barbell press

    93.44kg

    10kgx20 15kgx20 20kgx15 22.5kg x12

    25kgx12

    26.25kg x 11

    27.5kg x8

    28.75kg x 6

    and then

    30kg 1x5 Just amazing.. was only a test to move it. Not done since 2017!


    Smith
    40kgx16
    45kgx15

    47.5kg x 9

    50kgx5 failing...gay.... stop.

    Side laterals
    34kg
    1x18
    1x18
    1x18

    Rear delts: 75x20
    82x20
    =2.5kg 1x15
    =5kg 1x16

    89kg x 14

    =2.5kg 1x12 PR?

    Front raise 20kg
    1x25
    1x25
    Last edited by NeCrOmAnCeR; 06-16-2021 at 02:54 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 8th June

    93.8kg

    Chins

    1/ 1x20 on end Squat rack every other one taken.

    2/ 1x16 felt failure coming early.. Want more reps

    3/ 1x16 quality better than second set.

    Underhand Laterals: 80kgx10 left finger blood blister made hard to hang on

    2. 1x14
    3. 1x12 not strong on this today.

    Seated rows: 97kg x 20
    107kg x 15-16

    117kg x 12
    2/ 1x12
    3/ 1x15 decide not to do full stack in favour of more reps and better form.

    Wide grip: 77kgx15

    87kg x 12
    2/ 1x11
    3. 1x10

    Trap Bar shrugs: 60kg x 20
    70kgx12
    75kgx10

    80kg/side
    1x9
    1x10
    1x10

    Underhand pinweight
    103x20
    110kgx15
    117kgx11

    Straight Arm Pulldowns: 21.25kg
    1x15
    1x15
    1x19

    20 working sets... Quite sore the 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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    Wednesday:Hamstrings and Calves

    93.86kg

    Atlantic standing leg curls

    Left leg:

    27kgx20 killed me
    34kg x 15
    41kg x 8 better now warmed up

    4/ 1x10
    5/ 1x12
    6/ 1x15 just flowed...could not stop

    7/ 1x18 just so warmed up and shows I can be stronger.

    Right: 34x25
    41x15
    48kgx15
    3/ 1x12
    4/ 1x15 nice improvement
    5/ 1x15
    6/ 1x15
    7/ 1x14

    [b] Standing Dumbbell curls 52kg not done these regularly.. But still amazingly strong

    Late at night too.. Pulled it out.

    1/ 1x19 so smooth
    2/ 1x19 squeeze and hold 19th

    3/ 1x19 stumble on 14th and recovered.

    4/ 1x20 smooth
    5/ 1x19 fail on 20th rep.
    Last edited by NeCrOmAnCeR; 06-21-2021 at 05:21 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: 11th June: Y3T Chest

    93.8kg every day now

    Incline Smith: 37.5kg/side

    1/ 1x10 1x10 1x10 strong and all fine

    2/ 1x10 1x8 1x6 failing

    3/ 1x10 1x8 1x7

    4/ 1x10 1x8 drop 35kg x 7 maybe 8 reps.

    Thick Chest Pump


    Incline Flyes: 22kg too high at the start

    1x12

    change to 5 on bench

    2/ 1x10
    3/ 1x11
    4/ 1x11-12

    Flat Flyes: 22kg

    1x11
    1x10
    1x10
    1x10-11

    Cable crossovers:
    15kg

    1/ 1x15 1x15 1x15

    2/ 1x15 1x15 1x12 die

    3/ 1x15 1x15 1x14

    4/ 1x15 1x15 1x15 extra set after lots of talking.

    Pec Dec

    89kg

    1x15

    1x15

    1x15

    4/ 96kg x 16 wow! next level strength.
    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: Logan Check in June 12th: 17 weeks out

    Only 4 of us in bike class.. Got there on time

    Very good to get sweating.

    No time for much afterwards.. Gym was full and wanted to stay as thought I looked very jacked here.

    92.1kg fasted

    Hack CALVES

    4x20
    5x20

    6 x 15

    +10kg x 12

    +15kg x 10

    7 plates: 280kg

    1x9

    1x9 super strong. and full stack on machine.

    No time for anymore



    10.00am check in / Had to rush like hell to make it.. But was early. Plenty of time.

    Thinking ate too many foods to increase bodyfat to 50mm..... cream biscuits and Patty Smiths.

    No! got even leaner. Now 42 mm 2 mm drop from 44mm.. Crazy

    At low phase.. Heavier consistently . by almost 2kg and yet bodyfat is down

    Made game plan for next 4 weeks. And exciting times. Going to be a big transformation ^-^
    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 12th June

    93.3kg

    Barbell curls: 5x20 7.5kgx15
    10kgx12

    11.25kg x10-11

    12.5kgx11 now warmed up

    13.75kg x10 long rest. Then right tune to smash it.

    15kg x 7 struggle. Expected more.


    Eugene Pressdown: 42kg x20 49kgx15
    56kgx15

    1/ 63kg x 10 smooth not to failure

    2/ 65.2kg 1x6 great reps

    3/ 1x6 same set as last time

    4/ 63kg x 10

    Preacher EZ bar: 10kgx15 15kgx10

    17.5kg/side

    1/ 1x10
    2/ 1x10

    3/ 20kg: 1x6

    4/ 1x6 lower for negatives .... 7 rep sets last time.

    Tate Press: 30kg

    1x17
    1x20 WOW

    1x19 fail hard

    Concentration curls: 16kg

    Left: 1x15 1x15 pause 1x15 1x15

    Right: 1x15 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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    Sunday: 13th June: Huge Squat Press PR! Unstoppable

    Very cold train with cut off hoodie on the whole time

    Hack Squats: Always slow to warm up then feel great

    Need to find notes to write this in
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Shoulders 14th Monday: 94kg finally!

    94.0kg

    Got there early just before 6pm ready to get it done and home by 7pm.. then talk to Jake and game over.

    7.45pm and still not done enough volume.

    Hammer Shoulder Press: 40kgx50 60kgx20

    65kgx15 can hold and push out singles

    70kg: 1/ 1x9 slow and hold went for 10th rep and fail

    2/ 1x10
    3/ 1x10

    72.5kg x 8 maybe 9 strong as 70kg sets.

    not try 75kg been on this for way too long.

    Pinweight: 67x10 74x10

    81kg

    1/ 1x10

    +2.5kg 1x5 think got 6 reps last time?

    3/ 1x5 same but strong.


    Rear delts: 75x20 82x15

    +2.5kg x 16

    +5kg x 12( guessing)

    Front raises on cable: 4 sets not write it down the reps. Too much talking.
    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: 15th June

    Bent over Rows:

    35kg: 1/ 1x8 2/ 1x10 3/ 1x10 at max effort.

    Seated rows: 97kg x 20
    107kg x 15

    117kg:
    1x12
    1x12
    1x11

    Full stack: 1x6 weak!

    Neutral Grip Pulldowns 77kgx15
    87kg
    1x14 hold 2 reps.
    1x11

    77kgx15

    Low rows: 70kg: 1x11 1x11 1x11

    Incline rows:
    30kg

    1x17 2 full stretch reps.

    32.5kg 1x10 much harder

    1x12 wow so much stronger

    another! 1x12 super awesome quality reps

    110kg underhand machine
    1x12-15
    1x15
    1x16

    Straight Arm Pulldowns: 21.25kg
    1x17
    1x20
    1x20/22

    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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