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  1. #211
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    Saturday: Calves

    28/08

    Freezing today

    89.0kg

    6 sets of rowing: In the zone

    Hack Calves:

    3x10 4x20 5x20
    6 x 15

    +10kg 1x15 wow strong.. Sudden release

    7 plates/side
    [b ] 5 sets wow I worked hard today

    1/ 1x12
    2/ 1x11
    3/ 1x12
    4/ 1x12
    5/ 1x12 6x15 5x15

    Leg Raises: 1x35

    2/ 1x35
    3/ 1x35
    4/ 1x35
    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. #212
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    Saturday: Arms 28/07

    Felt good warm ups no pain

    Barbell curls

    10kgx10

    11.25kg x10

    12.5kg x 10

    13.75kg x 10 rested

    15kg: 1x7 struggle but ok


    Rope 28kg: 1x40 1x28

    Underhand pulldowns;

    38.5kgx20

    42kg 1x12
    1x12
    1x15 finally feel it

    Low Inclines: 14kg x 12
    16kg x 11

    18kg:
    1/ 1x11 right tune inspired.

    2/ 1x11 another great tune

    3/ 1x10 maybe 11

    45kg MTS Tricep

    1x10
    1x10
    1x10

    don't know why not much volume 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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  3. #213
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    Sunday: Legs

    Cannot find notes
    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. #214
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    Monday: Shoulders 30/08

    40kg x 50

    60kg x 15 left shoulder still locked up

    65kg x12 Shoulder better

    70kg: 1x10 easy no pain at all

    1x9 lost it on 10th\

    3/ 1x9 still fail and felt good.

    Front Cable raise:
    21kg PR accidentally on one pin higher
    1x10
    1x10

    drop to 17.5kg 1x18-20

    21kg: 1x11 nice


    Try Shoulder Press forwards for a change

    67x12
    74x12
    81x12
    88x12

    95kg full stack
    1x12
    2/ 1x15 so smooth. Never ends

    Side Laterals 40.5 + 0 1x10
    1x13
    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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  5. #215
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    Tuesday: Back: 31st August: Last day of Winter

    90.1kg

    Wide Chins:
    1/ 1x20 really let body drop

    2/ 1x16 right tune. Not as full reps

    3/ 1x14 50 reps


    Seated Rows:
    97kg x20

    107kgx15

    117kgx9 slow but feel weak

    3/ 1x10 explode at start

    Wide Grip Chins

    77kg x 21

    87kg x 9

    rest

    1x13

    3/ 1x12 not as full reps.

    DC Shrugs: 40x20
    50 x 12

    skip 52.5kg

    55kg 1x12/14/15

    57.5kg 1x11/13/14/15

    skip 58.75

    60kg/side: 1x8 then 2 more for 10 reps. catching on hooks bad

    Low Rows:

    60kgx20
    65kgx12
    65kgx15
    rest
    60kg x 20

    Underhand pinweight
    124kg
    1x12
    1x11
    1x10

    Straight Arms
    25kg
    1x12
    1x12
    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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  6. #216
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    Wednesday: Arms rushed

    Preacher: 40kgx20
    50kgx12
    55kgx11

    60kgx11
    62.5kgx10
    65kg x10

    67.5kg x 10
    70kg x 8
    72.5kg x 6

    French Overhead Press
    10kgx20
    15kgx15
    20kg x20

    22.5kgx8-10

    25kg:
    1x9
    1x9 brutal at limit.

    MTS Concentration curls 35kg
    1x15
    1x15
    1x16/17 no more time.

    Amazing atmosphere and good looking people here always on the Wednesday I rush.
    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. #217
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    Friday: Chest.

    Hammer Bench: 40x30
    60kgx20
    65kgx12

    70kg x 10
    2/ 1x10
    3/ 1x12

    Incline Hammer 60kg
    1x15
    1x15
    1x15 numbers never this low. Not happy.

    Flat Flyes
    24kg
    1x20
    1x17
    1x17

    cAble crossover in corner
    21.25kg
    1x13
    1x16
    1x15
    1x15
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  8. #218
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: Rowing and Calves

    Notes to follow
    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. #219
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Saturday: Arms 4/09

    4th September

    Barbell warm up

    10kgx20

    Preacher: 15kgx12

    17.5kg
    1/ 1x12
    2/ 1x12 then pause for 13th rep
    3/ 1x12 pause at 10th full arm extension


    Eugene Pressdowns
    42kg
    49kg

    56kg x15

    63kg: 1x8 brutal
    2/ 1x7
    3/ 1x9 all out

    Low Incline dumbbell curls

    14kg x10
    16kg x10

    18kg:

    1x10
    1x9
    1x10 love these reps.

    Tate Press
    30kg
    1x17
    1x13 gay
    1x15

    Atlantic Preacher
    34kg
    1x11
    1x10
    1x12
    1x12

    Overhead extensions

    38.5kgx15

    1x15
    1x16

    45kg x 12

    Cable curls one arm 13.75kg x 3 sets of 12 per arm on Weird machine.
    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. #220
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    Sunday Legs: 5th

    5th September

    Leg X all fine

    Adductors

    58.5kg
    1x12
    1x12
    1x13

    Watson Hack Squats

    20kgx20
    40kgx15

    50kg: 1x10 fine

    55kg 1x8

    60kg:
    1x6

    1x7 went for 7th .leave it at bottom if have too.

    3/ 1x8 push for 8th with right tune

    4/ 1x8 now feel better

    5/ 1x8 almost failure at the bottom.

    MTS Squats

    4x12
    5x15
    +10kg 1x13

    6 plates:
    1x9
    2/ 1x9

    3/ 1x10

    Leg X
    110x15
    117x15
    124x15

    131x12
    138x12

    2/ 1x15
    3/ +2.5kg 1x12-15

    4/ +5kg 1x12
    5/ 1x12

    Sissy Squats
    20kg
    1x21
    1x21
    1x21

    23 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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  11. #221
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    Monday: Shoulders 6/9

    6th October

    90.1kg

    usual prep
    20x212
    22.5kgx12

    25kgx12

    26.25kg x 12 fail on 13th rep. Perfect

    27.5kg 1x98 fail on 9th. Quality set

    28.75kg 1x5 fail on 6th


    Smith: 40kgx17 rusty as

    45kg 1x15

    1x13 failure.. not flow

    `12.5kg front raise
    1x20
    1x21
    1x21

    rear delts
    82kg

    1x22/23 reps

    +2.5kg x 19

    +5kg x 14

    82kg x 19

    Side laterals

    40.5
    1x15
    1x15
    1x15

    30kg rear delts

    1x15
    1x15
    1x12

    20 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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  12. #222
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    Tuesday: Back 7/09

    notes missing
    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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  13. #223
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    Wednesday:Hamstrings and Calves 8/09

    Atlantic standing curls

    Left: 27x20 34x15
    41x11

    48x10
    2/ 1x10
    3/ 1x15
    4/ 1x12
    5/ 1x12

    Right: 34x15
    41x12
    48x12

    55x12 nice

    2/ 1x12
    3/ 1x12
    4/ 1x12
    5/ 1x11

    Seated Leg curls

    54x20 75x20

    skip 82

    89kgx12

    96kgx12

    103kg x 13

    110kgx7

    Donkey Calf raise:
    20x20
    40kgx20
    60kgx20

    80kgx12= 160kg crushed me every set.
    2/ 1x12
    3/ 1x13

    Seated Calf:
    40kgx20
    45kgx20

    47.5kgx15
    50kgx12

    52.5kg x 12

    55kg x 10
    Last edited by NeCrOmAnCeR; 10-04-2021 at 03:44 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. 10th September

    10th September

    90.6kg

    Smith Incline Bench: 20kg x 80-100

    30kg x 15 35kg x 10

    40kg x 20

    45kg x 12

    47.5kg x 10-12 lower to chest reps as sets progressed.

    50kg 1x8

    52.5kg x 8 hard but got it done.

    52.5kg 1x4 chair slipped. Lost it.


    Push Press:
    30kg x 20

    32.5kg x 15

    35kg x 10

    37.5kg x 10

    40kg 1x6 failure.

    Flat Flyes: 22.5kg Watson
    1x20 full stretch

    25kg 1x15

    1x17

    Pullovers: 28kgx30

    54kg

    1x14

    1x12

    1x12

    Push Press: 117kg
    1x12


    Cable Crossovers

    17.5kg

    1x16
    1x15
    1x15

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

    4 sets of Rowing

    Hack Calves:

    3x20 4x20 5x20
    6x20

    +10kg 1x15

    7 plates: 1x12
    1x120

    1x13 drop 6x15 5x15

    [b] Leg Raises:

    1/ 1x37

    2/ 1x35

    3/ 1x35

    4/ 1x38
    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 12/09

    12th september 89.5kg

    Adductors: 58.5kg 1x11
    1x13

    +0.5 1x10 hard

    Squats Barx20

    20kgx20

    40kgx13

    50kgx10 fine

    55kg x8 very nice

    60kg x 8 all fine.

    62.5kg x6

    65kg x 6

    67.5kg x 5 test... 1st rep started high. then get deeper. Want to stop at 4 but made extra rep happen.

    Leg Press:

    6 plates x 20

    7 x10 harder

    8 plates x 8 strong

    2/ 1x10

    unsure if doing damage or ok.. No pain 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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    Monday: Shoulders

    89.7kg

    Viking Shoulder Press

    40kgx50

    60kgx17

    65kg x 15

    70kg x 11 heavy

    65kgx14

    Pinweight: 60x10
    67x10
    74x10

    88kgx12

    Full stack
    1x13
    1x12
    1x15 All out.. Wanted it more

    Side laterals: 34kg
    1x17
    1x17
    1x20 just amazing

    Rear delts: 82kg x 12-15

    2/ 1x12 ache too much/ Stop

    Front raise: 17.5kg
    1x13
    `1x15
    1x17
    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

    90.6kg

    Bent Over rows: 20kg x20 30kgx15
    35kg x 12
    2/ 1x10
    3/ 1x11

    Dumbbell Rows: 52kg
    1x11 r
    1x12 left

    54kg 1x10 right

    1x12-13 unstoppable

    56kg 1x8-10 Left 1x10 still so strong

    58kg 1x8 just right

    1x9 rest pause after 8th rep. tried 10th rep and not move.

    Close grip pulldowns
    77kgx20
    87kgx14
    3/ 1x15

    +2.2kg x14

    +4.4kg x14 strict

    +6.6kg 1x15 rested now heavy.

    Low rows: 124kg 1x12
    1x11
    1x12

    Straight Arm Pulldowns
    25kg
    1x16

    28.75kg x 8 brutal took everything

    25kg 1x16

    17 working sets.. No 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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    Saturday: Arms

    11/09 missed writing 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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    Wednesday:Hamstrings and Calves

    missing
    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.17.09

    17th September


    89.5kg 2 weeks out

    Flat Smith 20kgx60-80 reps

    30kgx20

    40kgx15

    45kgx15

    47.5kg x 12

    50kg x 10 full touch chest

    52.5kg x 7 felt good

    53.75kg x 7 full quality reps

    55kg x 3 fail on 4th rep


    Incline Hammer

    60kg
    1x15

    65kg x 9
    2/ 1x9\3/ 1x7 drop 60kgx 1



    Cable 21.25kg 1x15 1x16 1x16

    Chest Press: 124kg x 15
    1x12
    1187x15

    Pec dec 124x10

    117x10

    100x10 103x4 96x4

    and chest press 117x15 supersets/giant 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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