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  1. #151
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Wednesday:Hamstrings and Calves

    Finish work 5.30pm home 6.15-6.30pm

    Workout 9pm-10pm plus get fuel=home 10.30pm

    so tired and really not want to go. But need to get it done

    5 sets of Lying Leg curls:

    1/ 53kg 1x15 1x10 pause 1x5 46x15

    2/ same sets

    3/ 1x15 1x10/5 46kg 1x10/5

    4/ 1x15 1x15 pushed thru 46x15

    5/ same better quality sets: 1x15 1x15 46x15

    Hack Calves:

    40x30 60x20 80x20 100x20

    120x20

    7 plates: 1x14

    +10kg 1x12 strong

    8 plates 1x9
    2/ 1x10

    3/ 1x10 drop 1x10 6 plates x 15
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  2. #152
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Friday: Chest. 18th June

    Hammer Chest Press

    40kg x 50
    60kgx20
    65kgx12

    70kg x10
    72.5kg x 10
    75kg x 8 strong

    77.5kgx 9

    80kg x 5 gah! So weak!

    Incline Hammer: 60kg x 19-20 easy

    65kg x12

    67.5kg x 8-10 reps

    70kg x 9-10 reps

    Pec Dec
    124kg
    1x15
    1x15

    131kgx8 harsh

    Chest Press:
    124x15

    131x12
    138kgx10 2/ 1x10 1x10
    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. #153
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: RPm and Calves

    92.1kg fasted

    More people in RPM class.. nice cold morning fog too.

    Leg Press Calves: 6x30 8x20

    9 plates; 1x18

    +10kg 1x16

    +15kg 1x12

    10 plates: 1x12 incredible

    +10kg 410kg x9 brutal heavy

    +15kg 1x6 limt

    400kg x 12 8.55-9.35pm doing these

    Leg raise:

    1/ 1x33/ 34 strong

    2/ 1x33

    3/ 1x34 burning.... such higher reps.

    Ball crunches:

    1x42 just knew it was something special.

    2/ 1x33

    3/ 1x24 rp to 27 last 3 very hard reps.

    Reverse crunches:
    1x28 die easy
    1x26

    1x25 rest pause 5 reps all out.

    10.10am too late.. Should be 9.45am. However it was finally full of good people like last week. Make you want to train and stay.
    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. #154
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: Arms: Not great. Too much talking 19/06

    Jake talked my ear off.. 1 hour of not working out.

    Always awesome but good to get hard work in too. Followed by lots of awesome conversation with Michaela

    93.2kg

    Lifestyle Preacher: 40kgx25 50kgx18
    55kgx12-15

    60kgx12 skip 2.5kg
    65kg x 12

    67.5kg x 10

    70kg x 8 not a full 9th rep.

    72.5kg x 8

    75kg x 6 and hold but not move

    Underhand Pulldowns: 38x20
    42x18

    Full stack: 1x12
    +2.2kg
    1x12
    1x12

    Drag curls: 10kg/side Ez Bar.

    1x10
    1x10
    1x12 long rest.

    Concentration curls: 16kg

    1x12 1x12 : 2 sets per arm then rest 3rd and 4th sets: 1x12 1x12

    cannot stay any longer... 7.20pm. Burned through all my food.
    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. #155
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Sunday Legs: Going so well till injury

    93.9kg never this heavy on Sunday night

    Leg X all fine

    Adductors: 31.5kg x 20

    40.5 +5 1x15

    +10 1x10

    +15 1x11

    49.5kg 1x8 PR?


    Squats: 0x20 20kgx20
    40kgx15 deep and hold

    50kgx7
    55kgx8 not feel great.. Indigestion

    60kg x 8 deep smooth reps with belt on early.

    65kg x 7 all fine

    67.5kg x 6 solid perfect reps.

    70kg: 1x5 such a different set. drop in to 3rd rep and almost lose it.

    72.5kg 1x4 felt really good. but not feel can go pass this for more weight and reps.

    Leg Press

    6x16
    7x12
    8x10 smooth minimum hamstrings discomfort... took reps slow and full.

    9 plates: 1x10 perfect

    +10kg 1x7 lower slowly for 7th rep

    3/ 1x7 something popped in Hamstring. Like I could hear it..even though headphones in at full volume.

    4/ Thought ok keep going 1x6... then not feel good.

    Planned to do 15 minutes on Leg extensions...


    Had to fake walking out ok

    by time I got home could not walk. Excruciating 10/10

    barely function all night.. Had to grab on to things.

    and scream noises..

    Monday.. Not leave the house. Same pain all day.

    new job I could not go to.

    then

    Tuesday woke up and pain gone..Can walk... 75% improved.

    Probably should have gone to work
    Last edited by NeCrOmAnCeR; 06-25-2021 at 01:04 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  6. #156
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    Tuesday: Back

    94.26kg

    Medium grip Pulldowns: 77kgx25
    87kg
    1x12
    1x12
    1x13

    Dumbbell Rows: 52kg: 1/ 1x11 easy

    2/ 54kg 1x10 each side then tweaked my hamstring picking up someone else's left out dumbbells.. f@#$%


    3/ 1x10 much harder now leg so tender.


    Shrugs.. Also made it hard with leg being tender had to move around slowly.

    40x15 45x15

    50kgx12
    52.5kg x 10 tweak is so bad

    53.75kg: 1x8/10/12

    55kg: 1x8/10/11 fired up for this set.

    56.25kg 1x6/1/1/1/1 kept getting caught. Gave up but close to failure

    Seated rows
    97x20
    107x15

    117kg
    1x10
    1x10
    1x10 hamstring made it harder being just on the edge

    Low rows: 140kg
    1x12
    1x12
    1x12

    Straight Arm Pulldowns: 21.25kg 1x20

    try

    25kg

    1x10 brutal

    1x10 squeezed it out..


    16 working sets.

    Leg ok after.
    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. #157
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    Wednesday: Shoulders

    94.36kg heaviest yet

    Military Press:

    20kgx12

    22.5kg x 12

    25kg x 10 strong

    skip 26.25kg

    27.5kg x5 fail... not happy

    try again

    1x3


    Rear delts dumbbells

    30kg

    1x17

    1x16

    1x15

    Side laterals

    40.5+0
    1x15

    +5 1x12

    1x12

    +10 1x12 proving can do heavier

    Rear delts

    89kg way too heavy

    1x10
    1x10
    1x10
    1x10 could not improve

    Incline front raise with pre set 15kg

    1x12 very hard to hold at top

    1x13

    1x16 went all out very happy.

    Leg still ok

    Thursday/ Friday... hamstring....more glutes.... Agony. 8/10 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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  8. #158
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    Saturday: RPm and Calves

    Katie last RPM class....I got there so late too.

    93.3kg fasted so heavy. Amazing

    Heavy last night too.

    3x20 4x20 5x20

    6 plates x 17

    +10kg 1x4

    7 plates 1x10
    2/ 1x11
    3/ 1x12
    4/ 1x11 drop 6x12 5x12

    Leg raises so strong

    1x35

    2/ 1x30-32

    3/ 1x32 can stop and squeeze out more.

    Ball crunches:

    1/ 45 reps just in the zone and reps just kept on coming. Amazing!

    2/ 1x20 rp 5/2= 27

    3/ 1x30 pause and squeeze out more.

    Reverse crunches: 3 sets of 30
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  9. #159
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    Friday: Chest. 25/06

    Incline Smith: 20kgx70/10/10
    30kgx20
    40kgx12

    45kgx12
    47.5kg x 10

    50kg x 10 strong

    52.5kg x 6 reps higher not to Chest

    50kg x8 lower to chest.

    Squeeze Press: 35kgx12

    2/ 37.5kg x 11 smooth

    3/ 40kg x 7 right feels unstable

    4/ 35kg x 10 fail on 11th

    Low Incline Flyes: 26kg

    1/ 1x18 slow n smooth

    2/ 1x16 failing

    3/ 1x17

    Flat Flyes:

    1/ 1x15

    2/ 1x14

    3/ 1x14

    Chest Press: 124kg x 15

    131 x 9

    3/ 1x10

    17 working sets.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  10. #160
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    Saturday: Arms

    94.3kg heaviest yet

    Warm up barbell curls

    Ez Bar Preacher curls: 10kgx10

    15kgx12

    17.5kg/side

    1/ 1x12 limit. Full stretch reps.

    2/ 1x10 die

    3/ 1x11 fail on 12th on purpose.

    4/ 20kg: Not think strong enough 1x7

    5/ 1x6 for lowering 7th rep.

    Close grip Smith:
    20kg x 10-15
    30kg x 15
    40kg x 12

    45kg x 12

    47.5kg x 12

    50kg x 10 full Chest reps.

    52.5kg x 5 lower but die on 5th....Skipped 51.25kg thinking be stronger

    Had to stop and move along otherwise do descending sets.

    Lifestyle Preacher: 81kg

    1x9
    1x9
    1x9

    Overhead Extensions: 38x20

    Full stack: 1/ 1x21
    2/ 1x21

    3/ +2.2kg x 16 47.7kg

    4/ +4.4kg 1x16 49.9kg

    5/ +6.6kg 52.1kg 1x16 same set.. PR!~! cannot fit anymore on.

    7.15-8.40pm...
    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. #161
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    Monday 28th: Shoulders

    Got ready to go Sunday night after dying hair and failed to go. As Leg injury just ok. Should have trained another bodypart though.

    As hindsight with Lockdown.


    93.28kg

    Hammer Shoulder Press: 60kgx15 65kgx15
    70kg x 10
    72.5kg x 8
    3/ 1x8 not move for 9th.

    Pinweight: 81kg 1x11 fail 12th\

    +2.5kg 1x7 strong
    1x7

    Side Laterals: 40.5 x 10
    1x11

    not write anymore down.. Think it was very late and I stopped?
    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: 6pm lockdown workout

    Underhand Laterals: 60kgx25
    80kgx12

    85kg:
    1x11
    1x11
    1x11

    Seated Rows: 97kgx20
    107kg x 15

    117kg x15

    2/1x15
    3/ 1x15
    4/ 1x16 perfect full reps.

    Shrugs on trap bar:
    40kgx20
    60kgx20
    70kgx12
    75kgx12

    80kg/side
    1x12
    1x12
    1x12

    No more time to do anything
    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: Gym re-opens. Biggest crowd ever

    Gym re opens at 6pm

    Got there 7.30pm.. Nothing available.. Biggest crowd ever seen. Maybe January lockdown was as big.

    Moisture dripping off weights and plates. Weird and not nice.

    Flat Smith

    Incline Hammer

    Dumbbell Pullovers: 54kg
    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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  14. #164
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    Saturday: Arms

    93.4kg

    Preacher: 40kgx25 50kgx15

    55kgx12
    60kgx12
    62.5kg x 12
    65kgx11

    67.5kgx10

    70kg x 10
    72.5kgx8

    75kg x 7 Quality full reps

    Eugene Pressdowns:
    42kgx20
    49kgx15

    53kgx20

    63kg: 1x10 2/ 1x11 3/1x11 took every ounce of me to get these reps done

    Low Incline Dumbbell curls: 14kgx15
    16kg 1x10-12

    18kg:
    1/ 1x9 killed me but pumped.

    2/ 1x10 hold 10th rep.

    3/ 1x12 all out extra reps



    Get here early then talk too much day? Not enough done.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  15. #165
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    Sunday: Test :Leg workout. ALL FINE 4/07

    4th July

    94.18kg

    Leg X all fine reps.

    33kg singles non stop. No failure. went forever. Usually i can only do 3 sets of 10 per leg and done.

    Adductors: 31.5kg x 20

    40.5+0 1x15
    +5 =1x15
    +10= 1x15
    +15 =1x15

    49.5 x 15 PR reps

    2/ 1x15

    3/ 1x15


    New! Hammer Glute Drive: 20kgx20
    30kgx15
    35kgx11 heavy max
    30kgx15

    MTS Squats:
    2x20
    3x15
    4x12

    5 plates per side x 12
    2/ 1x15
    3/ 1x12

    8.30-10pm+ had to leave.. SO late.

    But no pain!! And fine the next day too! Like 100% good. Should have gone for longer.

    Cut off hoodie on as was very cold but then sweating too much at the end.
    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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  16. #166
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    Monday 5/07 Shoulders

    Need a big warm up.. Freezing by the window.

    Standing Military Press: 22.5kg 1x12

    25kg x 11 unsure of 12th but strong

    26.25kg x 8 real smooth and strong. Stood in close.

    27.5kg x 4 fail on 5th


    SMith Seated Military Press: 40kgx15
    45kgx12
    47.5kg x 10 strong

    48.75kg x 8 awesome

    50kg x 7 Actually really strong..Amazed

    Break

    Another set : 1x7


    Side Laterals: 34kg
    1x14
    1x14
    1x14

    Rear delts:
    82kg
    1x18
    1x18
    1x18 weaker than normal.


    Front raise Cable.
    17.5kg
    Nice no pain
    1x14
    1x14
    1x14. very happy.
    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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  17. #167
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    Tuesday: Back

    94.6kg heaviest yet

    Wide Grip Chins: Had to dig deep to fire myself up today.

    1/ 1x23 wow so good

    2/ 1x17

    3/ 1x12 = 52 reps


    Dumbbell Rows: 52kg 1x12

    54kg x 10 can do comfortably

    56kg: 1x9 felt strong

    58kg: 1x10 R 1x9L came from nowhere.

    60kg

    1x7 right

    1x6 left struggle [5 working sets Put the effort in today [/b]

    Medium grip Palms facing pulldowns
    77kg: 1x16

    87kg: 1x14
    2/ 1x14
    3/ 1x12
    4/ 1x13 77kg x 332.

    Underhand: 110kgx15
    117kgx10
    117kgx12 better

    Incline Dumbbell Rows: 32.5kg
    1x12
    1x11
    1x11

    Straight Arm Pulldowns:
    25kg brutal heavy
    1x11-12
    1x11
    1x11 drop 21.25kg x5\

    22 working sets....turned into a solid 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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  18. #168
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    Originally Posted by NeCrOmAnCeR View Post
    94.6kg heaviest yet

    Wide Grip Chins: Had to dig deep to fire myself up today.

    1/ 1x23 wow so good

    2/ 1x17

    3/ 1x12 = 52 reps


    Dumbbell Rows: 52kg 1x12

    54kg x 10 can do comfortably

    56kg: 1x9 felt strong

    58kg: 1x10 R 1x9L came from nowhere.

    60kg

    1x7 right

    1x6 left struggle [5 working sets Put the effort in today [/b]

    Medium grip Palms facing pulldowns
    77kg: 1x16

    87kg: 1x14
    2/ 1x14
    3/ 1x12
    4/ 1x13 77kg x 332.

    Underhand: 110kgx15
    117kgx10
    117kgx12 better

    Incline Dumbbell Rows: 32.5kg
    1x12
    1x11
    1x11

    Straight Arm Pulldowns:
    25kg brutal heavy
    1x11-12
    1x11
    1x11 drop 21.25kg x5\

    22 working sets....turned into a solid workout.
    23 chins @94kg+ , assuming good form, is very solid. Good work.
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    Friday: Chest.

    94.6kg

    Barx200 till burn out.

    Hammer Bench: 40kgx30 60kgx20
    65kgx15

    70kg; x 12

    72.5kg x 10 solid

    75kg x 8

    77.5kg x 8 strong

    80kg x 10 stop at 8 then push out 2 more.

    82.5kg x 7 still strong... lots of sets


    Incline Hammer: 60kg x 20

    65kgx10 weird

    2/ 1x16 much better

    3/ 1x15

    Incline Cable Flyes:
    1x12
    1x12

    1x15 all to failure.


    Chest Press: 124kgx12

    2. 1x12

    3. 131x10 so strong...

    4. 138 x 6 die..

    17 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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  20. #170
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    Saturday: Arms: 10th July

    93.36kg

    Barbell curls x 50: 5x20 7.5kgx15
    10kgx12

    11.25kg x 12
    12.5kg x 12

    13.75kgx10 very happy reps kept coming.

    15kg x 10 WOW bump up last reps.

    French Press: 10kgx25 15kgx20

    20kgx20
    22.5kgx16

    25kg: 1/ 1x10 2/ 1x10

    Atlantic Preacher: 61x10 68x9 75kgx8 +2.3kg 1x5 got nothing

    Tate Press: 30kg

    1x19
    1x16
    1x16

    Drag curls: 10kg/side ez bar

    1x14

    1x14

    1x15 3 PR sets

    Overhead Extensions: 38.5x20

    Full stack: 1x20

    +2.2kg 1x16
    +4.4kg x 15

    Concentration curls: 16kg 1x16 per arm

    18kg: 1x10

    3/ 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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  21. #171
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    Sunday: Legs 11/07

    11th July

    Leg x all fine

    Adductors

    49.5

    1x15
    1x15
    1x15

    +10 1x9

    Try Leg Press 2 plates ok

    Squats:0x20 20kgx20 40kgx10 deep

    50kgx10 unsure if pain is good or not

    55kg x 9

    60kg 1x6 no belt just really unsure.. form is fine


    Work with Atlantic standing curls and lying leg curls

    Squat Press: 3x10 4x10 5x10

    [b] 6 plate x 3 unsure. Stop.

    Glute drive 30kg/side
    1x11
    1x11
    1x11

    Sissy Squats: 1x20
    10kgx20

    20kgx25


    No bad pain after 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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  22. #172
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    Monday: Shoulders

    12th July

    94.10kg


    Hammer Shoulder Press: 40kgx50
    60kgx16 left impinged needs warming up.
    65kgx12

    70kg/side
    1/ 1x8
    2/ 1x9
    3/ 1x12 wow Like something released and now. Warm. Perfect reps.

    72.5kg x 8 not move for 9th


    Pinweight:67x12 74x10

    81kg
    1x10 solid but no more

    2/ 1x8 failing

    3/ 1x8 want more

    Rear delts: 82kg 1x16 rusty
    1x16
    1x15

    Incline front raises: :Love these!

    17.5kg:
    1x12
    1x12
    1x16 fast and explosive

    4th bonus set: 1x12/2/2/2 look so amazing doing these.
    Last edited by NeCrOmAnCeR; 08-01-2021 at 03:15 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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  23. #173
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    Tuesday: Back

    13/07

    94.5kg

    Bent over rows: 20kgx30 30kgx15
    35kg
    1x12
    1x12
    1x12

    TBar rows: 60kgx20
    80kgx12

    90kgx10 solid

    2/ 1x11 improved

    3/ 95kg 1x7 left hand let go

    4/ 1x8 better start

    5/ 100kg 1x7 wow so easy

    6/ another 1x7 felt like 8 reps

    7/ 105kg 1x5 still strong / Test[/b] can improve on 105kg too

    Wide grip Pulldowns

    77kgx16
    +2/2kg x 15 full reps

    +4.4kg 1x16

    +6.6kg 1x16

    87kg 1x16 felt so good

    +2/2kg 1x15

    +4.4kg 1x14 so strong

    Underhand laterals
    117kgx14

    124x10 124x10

    Straight arm pulldowns

    25kg

    1x12

    1x14

    all out 1x19 no words

    1x16 die


    24 working sets.
    Last edited by NeCrOmAnCeR; 07-24-2021 at 10:07 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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    Wednesday:Hamstrings and Calves

    Huge 2 hour workout...Strong and no pain afterwards/ Just good soreness.

    94.2kg

    Seated Leg curls: 54x25
    75x20
    82x15 not feel the best
    89x12 unsure to push. Stop

    Atlantic Standing Leg curls

    Left: 27x25
    34x15
    41x8
    41x12
    41x12

    4/ 48kg 1x8 slow n bit weird but no pain. Full reps.

    5/ 1x10 stop at 8 then push 2 more

    Right

    34x20
    41x15
    48x15

    3/ 48kgx14

    5/ 55kg 1x8 strong reps

    6/ 1x10

    6/ 1x12 all out and 2 more

    Hack Calves: 40x35 60x25 80x20 120x20

    7 plates 1x15 strong full reps

    +10kg 1x12 heavy now

    +15kg 1x10

    8 plates x 10 happy

    next: +10kg 1x7

    drop: 7x10 6x10 5x15=32 reps Jelly after.

    Lying Leg curls
    56x12
    60x12

    67x11
    74x12

    81kg

    1x8

    1x8 cannot lower it seems risky.
    Last edited by NeCrOmAnCeR; 07-25-2021 at 12:00 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. 16th July

    16th July.

    94.8kg

    Bench x 200

    Flat Dumbbell Press:
    22kgx30
    30kgx20
    36kgx20 all fine

    40 & 42kg in use.

    44kg x 15 Full depth reps

    46kgx12 strong

    48kg x 9 Heavy

    50kg x 6 fail on 7th sit down awkward and could not recover.

    2/ 1x6 with spot right side getting away from me instead of locked in. Was hoping for 3 sets of 8.Been so long


    Incline Bench: 30kgx20

    35kgx15

    37.5kg x 15 felt great

    40kg/side not done since prior to August 2019 injury 1x10 So happy!@

    2/ 1x9 still good.
    3/ 1x6 die. but feel great and no bad pain after


    Incline Flyes: 26kg

    1x20
    1x20
    1x20

    Flat Flyes:

    1x20
    1x18
    1x17

    Pec Dec
    124kg

    1x12
    1x12
    1x12 so heAVY and extreme today. Usually much smoother.

    19 working sets and soreness next day was incredible. Super smashed.
    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:Abs and Calves

    93.1kg

    Leg Press calves: 6x20 7x20 8x20

    9 platesx 16
    +10kg
    1x14

    +15kg x12

    10 plates:

    1x10
    \
    1x10

    1x15 Coone: Dedication on Youtube inspired me.

    4/ 1x10 drop 9pl x 10 8x 12= 42 reps.

    Hanging Leg raises:

    1x35 slow n strong
    1x32
    1x34 burn to 35

    Ball crunches

    1x46 wow fast n strong. Only die after 40

    1x32 24/29/32

    3/ 1x25 20/22/25 again burn like hell. Last 5 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: Arms 17.07

    17th July

    95.22kg wow.. Heaviest yet

    Close grip smith: 20kgx40 30x25 40x15
    45kgx12
    47.5kgx12

    50kgx10-12 to chest no failure

    52.5kgx7 liked it so much another set: 1x9 then need to move on

    Underhand Pressdown:
    Full stack x15
    +2.2kg x 12
    +4.4kg x 8 at limit got weaker.

    +2.2kg back off.1x12

    Lifestyle Preacher 81kg
    1x10
    1x10
    1x10

    mTS Tricep extensions
    Full stack
    1x9
    1x9
    1x9

    Concentration curls: 18kg

    1/ 1x13/1x13 wow so good

    20kg: 1x10 both arms wow.. Yet this is max standing up

    another 3/ 1x11 squeezed out one extra rep
    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. #178
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Sunday Legs: 18/07

    18th July

    94.0kg

    Leg X all fine warm ups

    Adductors: 31.5kgx30
    40.5kg x 15-20
    49.5kgx15
    +15
    1x16

    58.5kg x 10 new PR!

    2/ 1x10 maxium. No point 3rd set


    Glute Drive: 30kg
    1x15
    1x15
    1x15

    Atlantic front Squats

    4pl x 10- some pain
    5 pl x 10 felt heavy but pain not as bad

    6 plates x 8 full depth. no bad pain or fear of injury
    +10kg
    1x6 weird twinge. down left side of back.. Turned out to be very bad and left me in pain for 24hours

    rolled it out Monday night and never thought of it again. But agony all day Monday.
    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. #179
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    Monday: Shoulders 19th July

    19/07

    94.0kg

    Standing Military Press

    20kgx12-15

    22.5kgx10 feel rusty

    25kg x12 now feeling good.

    26.25kg x 8 perfect

    27.5kg x 7 heavy but ok

    28.25kg x 3 could have started off better.

    Seated Military

    40kgx17
    45kgx12
    47.5kg x 10

    48.75kg x 8

    50kg x 7

    1x7

    9.30pm need to go home
    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. #180
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    Tuesday: Back 20/07

    20th July
    94.28kg

    Hi rows

    60kgx30

    70kgx15

    75kgx10

    80kg/side:
    1/ 1x8
    2/ 1x8
    3/ 1x8

    Smith DC Shrugs 40kgx20
    45kgx15

    50kgx15

    52.5kgx12 straight up

    55kg feel strong 1x10/12/14

    57.5kg 1x10/12/14 so strong

    58.75kg 1x8/10/11/12 extremely good

    ' 60kg/side 1x5/7/8/9/10 all out catching but okay.. PR? Unsure.

    Seated Row: 107x20
    117x10

    2/ 1x10
    3/ 1x9


    Underhand rows 124kg
    1x10
    1x10
    1x10

    [b]try 28.75kg on straight arm pulldowns


    1x10 use to struggle on 21.25kg

    2/ 1x9 hard asf

    3/1x8

    13 Back

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