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  1. #1
    Bigger than Ever NeCrOmAnCeR's Avatar
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    2018: Different Breed of Men..Necro's Advanced Journal of Muscle Recruitment

    7 weeks till the first NPC/ IFBB Pro League Show In Australia

    It's a New Order:

    32mm. 90kg... 4.4% if trust Parillo calculator.

    Journal titleJ Promo track: Different Breed of Men: " You lost your mind if you think I tossed my Iron!"

    New hat made this week: Promo: Never Compromise.. Which was my 2012 Journal title.

    42 mins Parkview cardio fasted today: 13 km.. Saw a small black snake..on Parkview drive..dead unfortunately


    10 years of Journals on BB. Com...

    Started with Product testing threads in 2006 on here. Before stopping Paper
    journals..Which I kept every year since I started. Not read any of the older journals in years. Going to start in 2018 to see where I come from.. As this is the best I have ever been at the start of 2018


    2017: My Future Destiny: https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173227971

    2016: Not Down with The Standard: https://igoodies.000webhostapp.com/?viagra=showth...post1414382793

    2015: Necro's New Era: Change the Game. Don't Let the Game change You: https://igoodies.000webhostapp.com/?viagra=showt...hp?t=165911261

    2014: Battling Ignorance: Determined to Succeed. Necro's Journal of Muscular Warfare:
    https://igoodies.000webhostapp.com/?viagra=showth...post1187077381

    2013: Underground Philosophy: Necro's Injury free Journal
    https://igoodies.000webhostapp.com/?viagra=showth...post1187077381

    2012: Never Compromise: Necro's time to Shine
    https://igoodies.000webhostapp.com/?viagra=showth...#post808381181

    2011: Necro Proves. Resistance is Futile:
    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=130479323

    2010: Rising Out Of The Dark : https://igoodies.000webhostapp.com/?viagra=showt...hp?t=121343661

    2009: Represent by Example : This Sculpture if Far From Done :https://igoodies.000webhostapp.com/?viagra=showt...hp?t=113084151

    2008: We're About to Reveal the True Meaning of Steel

    https://igoodies.000webhostapp.com/?viagra=showth...ro%27s+journal
    Last edited by NeCrOmAnCeR; 01-02-2018 at 12:04 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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    Monday: 1st January 2018: Week 3 Y3T

    Humid after failked storm not clear the air.

    Take ice pack for Leg Press and Leg Xtension.. to reduce heat and making lower back flare up with excruciating rash. AND it worked > like it has before.

    except icepack exploded on Leg press and had gel all over my shirt for whole of workout


    Leg Press:

    5 plates+ 10kg: 220kg

    1 set = 40 reps normal.. 25 reps wide

    1/ 1x20 1x20 1x10/10/5 no warm up which made set feel hard.. Foot okay at start.. Aching by 5th set.

    2/ 1x20 1x20 1x10 1x10 1x5 harder but got it done.

    3/ 1x20 1x20.. try to not go deep. Easy on Wide. Impossible to go deep. 1x10 1x10 1x5 Longer pauses.

    Change shirt here.. Soaked.. Made for refreshing 4th set.. but 5th set was much harder than expected..At limit on Leg press

    4/ 1x20 1x20 10/5/5/5

    5/ 1x20 1x10/10 1x5/5/5 agony had to stop.. was going to try for 20 reps.

    Leg X

    150 rep+ warm up

    1/ 103x10 89x10 82x10

    2/ 110x10 89x10 75x10 pump agony..Lower weight gave relief.

    3/ 110x10 89x10 82x10 take a few breaths before starting. Alot easier than 2nd set and no get the agony pump.

    4/ 110x10 89x10 82x10

    5/ 110x10 89x10 82x10 felt very heavy

    Squats

    20kg prep

    1/ 35kg/side: 1x12 smooth. No quad veins till 3rd set

    2/ 1x10 failing hard from the start.. Sweat stinging eyes

    3/ 1x12 perfect. And Quads looked ridiculous now

    4/ 1x12 felt tight and not flow till halfway then came good. Awkward. Made sure to get 11+12th done

    5/ 1x12 long rest then fine reps... could do 15..still failire worries me after finger incident.

    No way doing cardio 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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    Tuesday 2nd: Shoulders : PR Rear delts.. Gym cardio x 2

    Goodlife 35 mins fasted Stairclimber cardio... Minor foot pain for rest of the day( was 100% before )

    Got new Zinc and Courtney recommended Cinnamon powder to stop sugar cravings..Tastes amazing!

    Storm at night..delayed workout till.8.30+. finish 10.30pm..

    Barx 50 warm up

    Hammer Machine Press.. Plate loaded.

    40kgx 20-30 reps till totally warmed up.

    50kg: 1x15 strength fine

    55kg x 20 easy

    60kg x 20 .. Use to be 5 reps and a real struggle to get done.

    65kg x 10 hoping it would be easier... Unsure of Shoulder health..So instead of another or increasing weight.. I backed off

    60kg: 1x17

    60kg: 1x15 feels good these sets..

    Front cable raise
    17.5kg still the limit
    1x17
    1x15
    1x17

    Superset with Rear Delts

    24kg:

    1x20

    2/ 1x20
    3/ 26kg 1x15 PR!~!
    4/ 1x17.. Amazing sets


    Shrugs

    40kg x 21
    2/ 1x21

    50kg x 12+

    60kg/3 plates per side

    1x10
    1x10
    1x10.. at limit.. very heavy and hold last rep for as long as possible.

    50kg 1x15

    40kg x 20

    30 minutes on Treadmill.. Foot just okay.. Not put on much of an Incline. Time went fast but no fun being here this late..
    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. #4
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    Wednesday: Back: AMAZING CHINS;;

    Stairclimber. Fasted. Try not gohard. To limit damage tool foot.. However.. I was in agony for rest of the day.. BUT! soaked more today than yesterday or any previous time?? Go figure. Took it to Level.. Not 11 or 12.. And heart rate at 130-140.

    91.5kg yesterday fasted... 90.1kg leaving tonight.. Weird.

    Back At Worlds

    Then Goodlife again for 30 mins on Treadmill.. No incline.. Foot was agony!.. but get the work done!

    Legs agony from Monday..10/10..almost.. Cannot bend down.. or get up from sitting position.. However can walk to gym/shops ok

    Means ruins back workout. As cannot do Dumbbell Rows/Barbell Rows/Rack Deads.. Exercises need Leg stabilisation for.



    Chins: WOW

    1/ 1x27 smooth full reps.. .. Has been so long since got close to 30 reps/ Ashmore 2012/13/14.. Just beautiful to achieve.

    2/ 1x23


    T Bar rows
    80kg x10
    100kg x 8

    105kg x 7 struggling

    110kg x 8.. flowed.. Quality reps. And best set of the lot.

    . So use to using my belt for Back workouts now and could not find it.. Made me feel odd for T bar rows
    Also not want to use straps today.


    115kg x 5 harsh fail.. OUCH.. Still should be warm up weight.

    Seated rows

    Full stack

    1x9

    1x9

    1x8 struggled with every set compared to last time did these...

    Already soaked.. Humid conditions and Ironville shirts are too thick for a non aircon gym.
    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: Y3T Week 3 Chest:

    Thursday: Cardio only: Tried to make self go gym for Biceps and cardio at 3pm.. no motivation to go.. Boring Goodlife.. Foot not happy with all the cardio been doing.

    Parkview cardio: 13.4km.. 46 mins.. Amazing pace Top gear up hills..Saw teenage Goanna again.. just sitting on path.. Got photos this time.

    Friday: Over doing cardio. Never make it out the door.


    Too late as always. For no reason.. Wireless headphones earpiece fell off. Made workout a pain. As headphones fall out during Inclines.

    Smith: 20kg x 50-60 reps
    30kg x 15
    40kg x 12-15


    45kg/side.. PR sets!:

    1/ 1x10 1x1x10 1x10 forgot to put Prototype 8 on

    2/ 1x10 1x10 1x5 40kg.1x5 struggle last rep.. unexpected.. Should be easy... drop set.. have longer rest to make sure not fail hard.

    3/ 1x10 1x10 1x8 held back on depth of reps on last set. So not to drop set.

    4/ 1x10 1x10 1x3.. 40kg x 5 total failure. right shoulder to blame.. like it goes limp and stops pushing.


    Incline Flyes: 22kg.. PR? heaviest yet!!

    1/ 1x15 15th outstretched.
    2/ 1x10 :O agony..
    3/ 1x12 full reps.. 2nd wind. easy
    4/ 1x12.. shoulder not like


    Flat Flyes: 22kg

    1/ 1x15
    2/ 1x10
    3/ 1x12
    4/ 1x10 pause.. get up 1x5

    Cable crossovers:

    17.5kg: 1/ 1x15 drop 15kg 1x10 1x10-.. finding 17.5kg too heavy.. must be from increased weight on Incline Smith and Flyes.

    2/ 15kg 1x10 1x10: 1x8

    3/ 15kg: 1x12 12.5kg: 1x15 1x15

    with

    Pec dec:

    88kg: 1x11. too heavy. gay.
    82kg 1x10

    3/ 75kg 1x15...drop 61kg 1x5 for total of 20 reps

    9.15pm.. finish workout

    Posing.. looking grainy as f%@... Definite good changes made this week.

    30 mins Cardio on treadmill.
    Last edited by NeCrOmAnCeR; 01-08-2018 at 02:00 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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  6. #6
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    Saturday.. Calves and RPM>> Foot very sore.

    Calves on Leg Press

    1/20kg x 40

    2/ 40kg x 25

    3/ 60kg x 21

    4/ 80kg x 20

    5/ 100kg 1x15

    6/ 100kg 1x16

    7/ 1x16....

    pin weight.. 130kg

    1x20
    1x20

    30 mins.. no time. for more. Straight home.. Lots of prep done yesterday..

    Leave 11.40 for 12.30pm Logan

    SOLID whole way bumper to bumper

    Went all the way to Oxenford before getting on highway.. still 25 mins late.. GAY
    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. #7
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    Saturday: Check in 6 weeks/Burleigh Arms/Ride/ Robina Posing.

    30mm.. drop 2mm in one week..Compared to 1.75mm over 2 weeks with Christmas/Boxing day cheats. Finally something to look at First time posing with Logan. Suppose to have done it last 2 sesssions. But not keen. As too smooth.
    TODAY
    WOW.. Shoulders/Arms and Chest look full and amazing.. Logan would not stop talking about how much tighter my waist is from wearing Waist trainer for last 6 weeks
    (purchased at 14 weeks out.. Arrived at 12 weeks out..now loose.Use to kill me wearing it.)

    Logan says fat is gone. Just water left to disperse.. then the detail will show.. I thought Chest was lacking.. However everything looked really good in Ashmore posing room.

    Still 4kg heavier at 90.5kg compared to 86kg last October at 5 weeks out.

    2 meals in before consult.. Chocolate Orange Scitec is heaven! Drink Shake.. Get Coffee at Shell.. Then onto gym

    3.15-4.30 Burleigh Worlds.. worried about money.. so not buy pre workout today

    Very hot. Inspiration at the start. But none at the end. to keep training hard like last week

    Barbell curls: Barx 20
    5kg x 20
    7.5kg x 15

    10kg: 1x10
    2/ 1x12.. rest... seems better and tighter form.. strong/

    12.5kg: 1x10 no shoulder problem

    4/ 1x10


    Dips

    1x30

    20kg x 20
    30kg x 15

    35kg x 15

    40kg: 1x10..
    2/ 1x11. thought I would have more in me.. but these were heavy and hard sets..

    Standing dumbbell curls 12.5kg x20

    17.5kg x 10

    20kg x 8

    22.5kg 1x7 no 8th rep plus hard on shoulder.. Would be able to do more reps/sets/25kg if shoulder perfect.

    Overhead Cable extensions
    59kg.. start light due to foot pain.. but then worked out how to get it started without foot pain. Hence so many sets.
    1x25

    64kg x 25
    73kg x 22
    73kg x 16 finally working weight... 5 off full stack.

    Cable arm curls
    59kg
    1x12
    1x12
    1x12


    One arm kickbacks: 23kg... 3 sets of 20

    One arm bicep curls

    Hammer rope : 27kg 3x20

    Reverse cable: 27kg 3x15

    Pumped up nicely.. Last week definitely more fullness and ache

    Too hot to go for ride right now. Decide drive back to Robina... Plan was to talk about Jaybird headphones.. but then found all the extras and no need to ask/
    Got 2 Orphan Black Dvds
    and
    wished I could buy donut king or sushi... Logan said push hard this week and stay strict to plan.. After Xmas was cheat days.

    Never seen Burleigh esplanade so packed.. Usually spaces available after everyone leaves at 5pm.. not today.. Drove up and down/ Not one space.

    Peak holiday season
    Park out on highway and had to miss the Burleigh beachfront part of ride. Start at Nobby's.. Paths very busy as to be expected.

    Non stop gorgeous females everywhere.. Best I have ever seen it ....Great pace on return as stayed on the road at Nobbys with no cars giving me grief.
    Almost
    gave up on this ride.. Worth it to perserve and park. 43 mins 14.6km hit 28km.. on return .. 3 fast kilometres in a row.. ON point pace today!


    Robina:7pm-8.10pm Reasons why I love posing here.. I realised. Is that the aircon works best in Aerobics room.. Rest of the gym is hot.. But unlike Hyperdome and its sweltering aerobics room..
    I never sweat in here. ...... And really happy with photo's I took.. Best have looked yet and face finally smiling and looking good with the body.

    Decided to do more posing. Not use Stairclimber (need to get WW for food..which was perfect plan ,Sets me up for rest of the week with supplies till Wednesday
    Makes foot pain worse.. However.. My foot was agony to drive home and it throbbed the whole night till bed.Next day on Sunday:> No 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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    Sunday: Heavy Legs: 2.5 hours.. Stairs without foot pain

    Tried to get out early. Like 9.30am leave.. Not work at all... Then almost there 11.07am..when unsure if washing machine waste was plugged in..flood whole house..turned around...it was.. Back at 11.30

    No foot pain and good pace to start with..then slowed down.. 2 scoops Oxyshred..because of drive back.. 2 females also doing plenty of laps and park same place as me
    We all left the same time..No one tried to chat.. 46 mins


    Left home 7.45pm.. Return 10.30pm... Logan said put me in extra work now.. Do not have work to go for on Monday..No excuses

    Leg X lots and lots of warm ups.. Waiting for my favourite Rack.. never got it.

    Had to use Rack Number 4.. which was not so bad.. Horrible thick bar.. Also not that bad really. Just got on with it.

    Squats:

    20kg x 20
    40kg x 12>> 4 deep hold reps.
    50kg x 10 hold last rep down bottom.

    55kg x 10 smooth full depth. Non stop. No lock out reps.

    60kg/3 plates: 1x8 with belt. Tight and smooth. no failure

    62.5kg: 8 reps minimum wanted. 1x7.. fine till 7th was limit

    65kg: 7 reps wanted;same as last time or more: 1x6 ... again felt 7th would be 100% failure and ruin next set.

    67.5kg: 1x6 to beat.. 1x5 form not great. 5th rep very wobbly.. GAY>>NOT HAPPY>> no back pain or foot/other issues.. Should be smashing it!

    70kg/side: 160kg: 1x4 ugly form.. but 4th was definite max before failure.

    no reason to be weak.. Well rested.Food and supps in appropriately.

    Leg Press: Tried with solid icepack..after Gelpack exploded last week.. affected form.. Had to get rid of it on 8 plates + sets.. And just ice back between sets.


    5 Pl x 8
    6 Pl x 10
    7 Pl x 8

    8 plates per side 1x8 fine

    +10kg 1x8 very heavy

    9 plates: 360kg

    1/ 1x8.. dig deep after 6 to get it done

    2/ 1x8 higher reps or normal? Unsure.. got deeper as set progressed.

    3/ 1x7 got me good. Could not get 8th ... Now 10pm

    Leg Xtensions: So strong.. I never wanted to stop..

    103x12
    117x12
    131x15

    Full stack: 138 x 10

    +2.5kg 1x10 nice reps.

    3/ 1x109

    4/ +5kg 1x8 actually felt good.. Have to do another

    5/ 1x10...10.20pm.. Gym was empty then came 2nd wave of people after 10pm..

    Felt like workouts I use to do.. Always 2 hours for Legs Sunday...since 2005..when I last can remember.

    Soreness on Monday and Tuesday.. Quite moderate..Always heavy seems to do this..Yet light/Giant sets destroy me for days.. No chance Hamstrings..after..As per Logan suggestion
    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: Back: No compound sets.. Parkview cardio

    Parkview ride: 14.5km.. 46 mins/ very hot. Good pace.. top gear up hills extra ride to Darragee street to see if house pulled down.


    Too late workout.. No reason for it either.. 8pm.. to 9.30pm

    Hi rows.. cable warm ups x50
    61kg
    x20


    Hi rows: Plate loaded:
    3 plates x 25

    70kg x 15
    75kg x 12
    80kg x 9...liked it so much.. need to go heavier..see what I got.

    85kg/side: PR!~!! AMAZING... use to struggle with 70kg quite often.. 1x8 perfect quality reps.


    Downstairs: 2 hand pulldown
    130kg
    1x18
    1x16
    1x15.. nice and strict

    Iso Lateral front raises..50kg: 1x25

    55kg x 15

    60kg: 3 plates: 1x8.. ugly form.. Weird how this weight it usually easy

    50kg: 1x20

    1x17

    Awesome chat with Steven.. Has been many weeks since we had a catch up chat.

    Close grip Pulldowns

    77kg: 1x25

    87kg: 1x6.. Not like these reps. drop back to 77kg

    77kg: 1x25

    Straight Arm Pulldowns
    Love these

    39kg

    1x18
    1x18
    1x18 every set to failure.. 19 working sets


    Goodlife for 33 minutes Treadmill... Mildly soaked.10.20pm finish

    Deep sleep after. Lats sore.. but nothing like doing heavy compounds 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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    Tuesday: Shoulders: Suppose to be Chest too No time for Chest. Amazing Shoulder Press

    Lyndale loop fasted cardio. 9.3km 32 minutges..very hot .Leg soreness ok.

    Plan to go gym early.. which I kind of did.. then proceeded to have too many conversations..

    Seated Military press

    20kg x 60 no failure.. so stop
    40kg x 20
    50kg x 15

    55kg: Made these working sets. For volume

    1/ 1x9
    2/ 1x10
    3/ 1x10.... Best quality reps. perfection.. very happy.. considering was my max for 4 reps. 2 sessions ago

    57.5kg: 1x7 amazing as 4 reps was best last time.. 7th rep was hard failure

    60kg: 3 plates.. 1x2.. not really a set. Waste of time trying.. thought might have 4 reps in me


    17.5kg preset bar front raise

    1x20
    1x20
    1x20
    1x20 pause 1x5 pause 1x5
    with
    superset

    Rear delts 68kg
    1x20
    1x20
    1x20
    1x20

    Front cable raise..15kg/ less shoulder pain.. 1x20... plan was to more sets.. got taken off me

    Shrugs on Smith

    30kg x 20
    35kg x 20

    40kg x 15
    45kg x 12
    47.5kg x9.. no nice reps

    40kg x 15
    30kg x 20

    8.15-9.10pm

    Goodlife: 32 mins treadmill... Not as soaked..with heavier Ironville shirt on.
    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: Goodlife Fasted Cardio

    20 mins Stairclimber. 20 mins Treadmill for rest of the day and 10/10 pain at night. Enjoyed going to gym instead of bike ride though..

    Gym was a furnace tonight.. Spent an hour here... Adapted and got on with it.

    Bar x 50 stiff legs warm up

    Glute Ham raise

    1/ 1x45 non stop full reps. No failure. Even at 45 reps I could have done more.50?

    2/ 1x45.. got me at 39. pause for 6

    3/ 1x45 same.. 39 then 6

    5kg: 1x10

    5/ 1x10 drop plate 1x8.. =`18 reps.

    Lying Leg curls 32 x 20... 25kg x 20 singles.. feels good

    67kg x 20 tight reps

    74kg x 20

    81kg x14 now heavy

    88kg x 12.. Re-style: Keep the Vibes Alive.. providing inspiration.

    95kg full stack

    1/ 1x10
    2/ 1x10
    3/ 1x9

    Wanted to do Seated leg curls.. it was taken..

    8.20/25pm... If got gym earlier.. like should have.Then be doing cardio and walking out at 8.20pm

    Shopping..

    Then Goodlife 8.45pm... 32 minutes Treadmill.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Thursday: Back Heavy

    Parkview fasted cardio: Hamstrings soreness.. made it very hard 40 mins.. 11.9km.....SO over doing cardio today. BUT body looking oustanding

    After missing 2 Hamstring sessions. Was in agony today... To the point all wanted to do was sit or or lay down...

    After 2 missed Thursday sessions.. Never making it out the door...Today I told myself.. 3.30pm be at gym.. got close.

    NOT KEEN AT ALL... Feel destroyed all over.

    Well.. Seeing Paul as I entered made my day.. He thought I looked great and at looking so Jacked.. 5kg heavier than what I really am

    Peaking nicely..Low bodyfat. Everybody part is at maximum size. Vascularity 24/7.. the look you have to work hard for to enjoy for a few short weeks per year

    Underhand Lateral Rows

    40kg x 60

    60kg x 20

    80kg x 20

    90kg x 12 easy

    5 plates// full stack// 200kg

    1/ 1x9 grip not secure

    2/ 1x10.. tried without straps.. no go. Had to put them up. Then smooth full reps.

    3/ 1x10

    2 hand pulldown triangle downstairs

    160kg x 25
    175x15

    180kg x 11 hard

    185kg x 9 seemed extreme

    190kg x 5 max for test.. close to equal PR!~!

    Dumbbell rows.. 52kg too light

    start 58kg: 1x10 smooth

    60kg x 8 at limit. felt good

    65kg x 8 at limit.. with shattered legs and right foot pain.. Not up for 70kg


    Low rows 120kg

    nice slow and feel it reps

    1x21
    1x21
    1x21

    15 working sets... 3.50pm.. 5.15pm... very hot.. soaked.. but got work done.. and home earlier was actually good.. Foot too sore to do cardio

    In fact its a real problem that I cannot do Stairclimber every night now.. Should have got fixed when had money. Got no money after 3 weeks off work
    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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    mirin the commitment to 10 years of online logging. good job m9
    Powerliftercel log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=166151671&page=53
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    Friday; Chest:Heavy. No improvement in strength. Frustrating.

    No cardio this morning... Bed too late..Up early enough.. but could not wake up

    Wanted to be at Darkest Hour at 10am.

    Should be able to do 52kg for 8 reps and 54kg for 4 reps..But no..

    has to be same lifts as 2-3 weeks ago.. Not happy

    Bar x 150 .. PR if means anything :/

    22kg x 30
    30kg x 20
    36kg x 15

    42kg x 10
    46kg x 10
    48kg x 10

    50kg:
    1/ 1x10 can hold fine. just keep right side tight.

    2/ 1x9 then next set not get right arm in and fail early.. if Shoulder was 100% Would be able to lift more.

    3/ 1x10 perfect quality

    52kg: 1x5 maximum just like last time. Had really long break and visualised it.


    Incline Flyes: 22kg x 21.. too easy

    24kg: 1x18
    1x20.............best yet!


    Flat bench Flyes
    24kg
    1x21
    1x20
    1x18

    Incline Cable.. 15kg: Easier.. on shoulder than 17.5kg

    1x21
    1x21
    1x21

    16 working sets

    Looked ridiculous more so than last week. Downstairs posing.. Vascularity off the charts now.

    30 minutes.. Treadmill..suffered in heat here. Foot pain stops me from going fast.
    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: Calves/Cardio/ Foot still agony :(

    Missed a seat in bike class. Got in 2-3 minutes late

    40 minutes on Treadmill.. Watching cool BMW M2 video.. for 30 minutes.. Talking/catching up with Nick was rad too!

    Leg press calves.. Foot agony still and very much worse all through the day and night.

    20 x 30
    40 x 20
    60 x 20
    80 x 20

    100kg.. 5 plates per side
    1/ 1x16
    2/ 1x21

    110kg 1x16

    4/ 1x16

    5/ 120kg x 12.. Limit found

    3 sets of pinweights.. 130kg x 20


    See Tom on way out.. Best! Not seen since October 2016

    Home 10am.. When should have easily made it before 9.30pm
    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: Logan check in.. Burleigh workout.. Robina cardio: 5 weeks out

    1mm loss... BUT up 1 kilo On only one meal.. Makes no sense.... Last year at 5 weeks. Was 86kg at 30.5mm.. Today.. 91.5kg at 29.5mm

    Big changes made. Posed in Aerobics room with Natural light .. Looked really amazing.. Lots of new separation to see since last Saturday

    Drive to Labrador for fuel.. Then down highway to Bam Bams. As Logan said I could.. Nothing left in cabinet >> Eat rice in car park. Then drive to Burleigh..

    Stopping for free hotdog from Robina high school..fundraiser.. Was lush! Nothing in Donut King here.. Need to go Robina for better selection.

    So sore from Chest last night.. 8/10.. really got me.. What with Heavy back on Thursday..Upper body feels thrashed! Not want to get out of car.

    Burleigh Worlds.. However.. Once I started.. Fine .. Warmed up and got into it.. Heavy Ironville shirt.. really annoying me on hot day.. Then tuned out..

    Hot females training may have helped me like being here

    Cable pressdowns.. light weight. 2 sets of high reps.. 2 sets underhand pulldowns.... Dips x 30


    Wide grip pre set curls.27.5kg x 20
    42.5kg x 16
    2/ 1x16

    3/ 1x15

    Low Incline French press.. As seen On T-Nation. John Meadows workout

    10kg/side x 15

    20kg/side..

    1/ 1x15 very heavy.. but hit Triceps hard.

    2/ [b] 1x19.. pause at 17.. ..half way went more behind head.. Strict form.

    3/ 1x20 Straight up! Perfect!..

    2 arm Low incline dumbbell curls

    17.5kg x 20

    20kg x 15 hold 15th

    3/ 1x16

    22.5kg: 1x9.. quality.. but very heavy.

    One arm across body like Tate press on Low incline.. 17.5kg x 10 left..15kg.. right.. could not hold with shoulder issue.. had to help with left hand.. Not want to go any lighter.. Stopped..

    Cable curl machine like Daisy Hill. 53kg x20

    Single arm curls 25 too light

    32kg.. 1x19R 1x17 L

    2/ 1x19 each feels awesome. Thought I would have hated it!

    3/ 1x20 quality pump.. Can see nice bicep peak as do these


    Cable kickbacks.
    23kg:
    3x20

    Concentration curls with dumbbell:
    17.5kg
    3 sets of 15


    Ez bar twists
    superset
    with
    7kg
    Over bench. incline.. forgot the name
    1x19
    1x19
    1x19

    Massive pump!. agony to ride with swole arms.. Went straight.. from gym to bike ride..as 5.30 ish.... Protein shake came up in mouth twice :O during ride.. Never had this happen before.



    15.3km.. 42 minutes.. Into wind on way there. Very fast on return.. 4 great km times.. 27/26/28.45 / 25km/per hour... Rained already.. Plus thunder.. however never got heavy..

    Delayed ride as thought it was brutally hot before.. Not a patch on last week..Scenery.. Still very few parks available... Parked up halfway of esplanade.
    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: Posing and Cardio in gym due to heat

    34 degrees at 10am.. Foot still in pain.. No chance going to do Stairs even without heat.

    Still too late..

    Very tight all over.. From 3 days of training heavy.... Fading hard when got to gym after 11am totally fasted.

    HOWEVER!

    Forced myself to do compulsory posing moves. With music.. Looking so ridiculous ... that soon forgot about hunger and lack of energy

    20 minutes or so in room.. Not hot in here. Like normally is. Made it enjoyable.. now just need to get rid shadows with spotlights.

    45 minutes.. On treadmill.. Was going to use Elliptical cycle.. kinder on foot.. but stuck with treadmill.. Aircon perfect..<>Park undercover= arrived home so dry. Not need to change shirt all 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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    Sunday: Week 2; Heavy Legs

    8.40pm-10.40pm

    Leg X x many.. 150-200 reps..

    Train late in hope to see Tim.. No ... But cool change was insane... Not soaked through workout.. If not for icepack exploding. I would have drove home in same shirt I arrived in.

    Hack Squats

    20kg x 30
    40kg x 15
    60kg x 10
    70kg x 10... normally do more reps with these warm up sets.. Not feeling the need too.

    80kg// 4 plates per side
    1x10
    heavy. Bottom out last reps to get it up.Prefer to control it... Long enough rest before too.

    85kgL 1x8 solid.. determined to get it done.

    90kg/side.. 180kg: 1x8 close eyes. and beautiful reps was the result

    95kg: 1x6 beating 5 reps last time.. almost going for 7th rep.. but felt 6th was deep and threw me off. Could have done it,if was last set.

    100kg/ 5 plates per side.. 200kg.. Have wanted this since December 2016! To think.. 2014... 80kg per side was my PR limit..

    1x5 extremely happy!.. Start first two reps high.. then got into it and lower great form ... Stars and blurred vision at the end.. Disbelief that got so many reps done


    Squat press: 7 plates x 10 9 plates x 10 warm up

    10 plates per side. 200kg : 1x10

    +10kg= 220kg 1x10 push hard.. In the zone...

    add 5kg: 230kg: 1x8 heavy. Still going

    11 plates per side: 240kg: 1x7.. dam heavy.. felt 8th was going to fail.. crushing me from 5th rep onwards... Amazing.. WOW>>>BEST TWO PR!~!'s tonight


    Normally would walk out.. 10.20pm..

    Work harder

    Not move out of seat till finished on leg extension

    Leg X

    103x10
    117x10
    131x10

    138 full stack x 10
    +2.5kg
    1x9
    +5kg: 1x9... heavy sets.. maximum.. But still could do more if had time..

    Not smashed at all..Walking slow yes..

    Happy to get so much hard work done with an empty gym and no one good here at all.

    soreness next day.. not rateable either.. Just made bike ride slow and hills in less a gear
    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: Back: Machines over Freeweights day.

    []b Parkview ride with sore legs.. Lacking pace..39 minutes.. 12.2km.. Lovely with cool change came through last night.. ride was bliss.[/b]


    54kg x 50 prep

    Plate Loaded hi rows... No improvement over last week. As whole body aches with soreness. Inner arms hurt for basic tasks.. No rest day + heavy back= no recovery.

    60kg x 25
    70kgx 15

    75kg x 15

    80kg x 10.. 4plates per side. Smooth full reps.

    85kg x 8 Limit. Sure I would be able to do 90kg per side. If fresh

    2 hand pulldowns downstairs.
    130kg
    1/ 1x20 perfect/slow/control

    2/ 1x19

    3/ 1x18

    Iso lateral front raise.

    50kg/side.. actually 55kg on right..50kg left.. forgot to add 5kg

    1/ 1x18
    2/ 1x17
    3/ 1x20

    Close grip Pulldowns..
    77kg
    1/ 1x21
    2/ 1x20
    3/ 1x22.. trying for 25... did more reps last week.. felt easier too... Not today.. A real struggle to get up to 20 reps.

    Straight Arm pulldown.. My favourite .. such an easy exercise feels like Lats engage and work so hard.. Killer Ab workout too!
    39kg
    1x121
    1x21
    1x21

    16 working sets.

    Fans still not fixed. Not doing cardio here.

    Shopping then cardio at Goodlife.. Foot pain ok.. but cannot use Incline.. did 33 minutes treadmill....7.00-8.20 gym then 9.00-9.40pm cardio.


    Stop at BMW.. Now have 2 M2 's in stock... Then I notice Grey M4 with Orange wheels and roll cage.. Captivated how good it looks.. After research: Only 27 coming to Australia..
    So.. lucky to see it in person before going away in a collection..
    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: Shoulders and Chest..(not much)

    Lyndale loop: 35 minutes. 9.5km.. hard to make it longer for 40 minutes

    Legs sore..whole body aches.. should take a rest day.. But with all the time for me... I need to train( can't find any work..Which is bad.. more energy expenditure on same amount of food. Would get leaner.

    Got to gym early... 7.15pm.. everything taken..

    Downstairs Chest press.. then talk much and never got working sets in.. Seems to hurt shoulder\

    Upstairs for Hammer Bench

    40kg x 60

    60kg/ 3 plates/side x 21

    70kg:
    1x15
    1x15

    Hammer SHoulder Press: 40kg x 20

    50kg x 15

    55kg x 20

    3 plates: 1x15.. easy

    65kg/side=130kg

    1/1x12
    2/ 1x12.. maybe 15.. strong
    rest
    talk to Brock and coaching
    3/ 1x12.. felt worse for resting.. much harder reps to complete.

    Rear delts: 26kg
    PR sets

    1x24
    1x25
    1x26 in the zone to work hard

    No time for front delts or sides.. now 8.45 :/ don't get where time went.. Plan was to be done with cardio by 8.30pm

    Machine shrugs
    40kg
    1x25
    1x25
    50kg
    1x15
    1x15

    60kg: 3 plates per side.

    1x12

    1x15? unsure

    1x12 drop set to 40kg x 15

    34 minutes on treadmill >> Fans now working Left the gym dry and towel not need to be washed either

    9.35pm wtf? ? ?
    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: 15 sets. Parkview cardio

    Parkview ride.. Look amazing posing outside in full sunglight. Veins running down back of Calves... Arms look big and bronzed

    41 mins 13km.. perfect weather.. no clouds. Not hot. No sweat. Sore legs still.. No awesome wildlife to report on


    Early? Left home 7.20pm.. Food shopping first.. Gym 8pm? I thought.. By the time started first set. After talking 8.35pm :0

    9.30pm walk out.. cool enough to do cardio but over being here..

    Goodlife cardio till 10.15? dying of hunger.. seems ridiculous that a short workout ended up taking 3 hours. idontgetit


    Lying Leg curls: 32kg x 20/20... 25kg singles.. 10/10/10/10

    60kg x 23
    67kg x 20

    74kg working sets. Based on Week 2 Y3T: 5 sets of 14-18 reps,

    1/ 1x18 perfect tempo.. slow and squeeze

    2/ 1x18

    3/ 1x18

    4/ 1x18

    5/ 1x18

    32kg Single leg on lying leg curls

    1/ 1x14 1x14

    2/ 1x14 1x14.. max to fail everytime

    3/ 1x14 1x14

    4/ 1x14 1x14

    Seated Leg curls

    43kg prep

    54x15
    61x15
    68x15
    75x12
    82x12

    89x9 took everything to get these reps done.
    drop
    68x10
    54x10

    15 working sets.

    30 minutes treadmill at Goodlife..No need to change shirt.
    Dry 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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    Thursday: Back: PR T Bar rows!

    40+ Mins cardio treadmill..gym. Wanted to do posing.. but classes on.. Annoyed! As got here so early.. finished by 9.30am. Rare for me.

    Hamstrings not as sore as last week.

    Overall whole body not wrecked like last week.. day 14 in a row non stop training... no excuse not too. If was working.. then Thursday would be mandatory rest day..

    4.30-5.30pm gym...Not as soaked training at this time(no hat.. but singlet and belt on made for much better workout.)

    Would have liked to do Chins. All station taken.

    T Bar rows

    40kg x 30-40.. waste of time.. not feel
    60kg x 15
    80kg x 15

    100kg x 15.. still feel nothing .. being serious.. use to destroy me this weight

    110kg x 10 no straps. Strength fine as so fresh

    115kg x 10 smooth full reps

    120kg x 8 STILL NO STRAPS .. JUST RIDICULOUS!!!

    125kg x 8.. with straps.. Double the amount of reps from last PR!!

    130kg x 4 5th not move secretly hoping for more reps.. But still a huge PR!~! Slow and steady wins


    Bent Over Rows: 20kg x15

    30kg x 10
    35kg x 8

    40kg/side: 1x7 maximum.. Killed me in a good way.. Stayed at 90 degrees.. Obviously can lift more if cheat by standing upright.

    Seated Rows

    Full stack

    1/ 1x10
    2/ 1x10
    3/ 1x10 maximum everytime.


    No more time left to do more.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday: Week 2 I call it. Chest( destroyed me good)

    Parkview ride: First session Subcut cardio Finally going to be good to watch measurements drop as Glutes and Waist seem to be stuck!

    50 mintues.. 13.5km Perfect weather.


    Smith Machine Low Incline..

    20kg x 70 till warmed up

    40kg x25

    50kg x 15

    52.5kg x 9 Right shoulder letting me down again. Tried to keep tight and push through it.. Long breaks between sets. Means this was max reps everytime

    55kg x 10

    57.5kg x 6 very disappointed.. got 9 reps last time.. Failed without warning. No chance of 3 plates

    52.5kg x 10 back off set to make up for the above

    Pullovers

    26 x 30

    52kg x 20 easy

    54kg x 15 easy

    56kg x 10 not to failure

    58kg x 9 this got close to failure. Still thought.. 60kg for 8+ and maybe even touch 65kg. NO. Failed early on 60kg

    60kg x 5

    The pump and the pain: Shattered at home after.. Tight next day and progressively got worse...Still feeling tight and smashed as I write this Sunday morning
    From 3 exercises too! Proves it's not the volumer per se!


    Pec dec

    103 x 20

    117 x 15

    131 x 12 max

    131 x 15

    138 x 15

    [b] Looking more ridiculous than ever posing in mirror.. Transformation once again! Striations across chest. Tighter waist. More vascularity.. Actually want to show people in gym. For a reaction.

    7.15-9.30pm.
    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:Bike class and Calves

    Up earlier.. Not want to..As shattered from Chest last night. And longer awake fasted.. Hunger+ Need for Protein..
    BUT
    got to Bike class. 10 minutes early and secured my seat.. Soaked.. So it was a good class.

    Hack Squat Calves. Slow negatives. As cannot add weight....Foot being in constant agony.

    20kg/side

    1/ 1x16
    2/ 1x16
    3/ 1x16
    4/ 1x15
    5/ 1x15

    Seated calf 20kg

    1/ 1x20
    2/ 1x20
    3/ 1x17 RP 3... RP 3.. loved these.. Anyways.. Calves ached all afternoon/ into night/ driving/ And next day on Sunday.. Meaning slow negatives hit them good
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: Logan 4 weeks out. Burleigh workout.. Robina cardio

    Later appointment. Less traffic. Food prep all done.. Made more of an effort to get there early... 40-45 minutes..

    15 minutes early.. 12.45.. Brock made it to first consultation with Logan before me..1.10pm.. Then let him eat without rushing. So had 40 minute consult. Which is all we needed.

    1.5mm drop.. 28mm at 90.5kg.... Losing my Protein bread this week and Salmon..

    Again all drops are on Toro where Waist trainer goes..

    Posing in Aerobics room natural light.. Just ridiculous how much have changed in 7 days.. Legs have doubled in definition.. Side Chest and Side Tricep poses also
    looking completely different to last week.. Logan full of praise.. Hamstrings really started to come in.. Veins running over Shoulders and Lats... 2 rounds and totally destroyed.
    Out of breath.. Feels like 1 hour workout.


    Drive to Robina for posing.. As wanted to look at self with all these new changes.. HOWEVER..CANNOT SEE SAME DEFINITION IN ARTIFICIAL LIGHT.

    Dying of hunger. 3pm eat rice in car park.. Walk around shops.. Very much worth it

    Then drive to Burleigh. Hard to get out of the car... Sore Chest and Calves+ 2 weeks training. No rest.. Just want to go home and rest..But NO.. Put in the work..

    Barbell curls: Barx20...5kgx20..7.5kgx12

    10kg/side

    1/ 1x12
    2/ 1x12

    12.5kg/side

    3/ 1x10.. max reps
    4/ 1x12 hard perfect reps.

    Pushdowns
    45x20

    64kg x 15
    82kg x 12
    86kg x 16
    91kg x 11 full stack.. Very very hard!

    Machine curls
    53kg x 20

    32kg
    1/ 1x19L 1x20R
    2/ 1x20 1x21
    3/ 1x20 1x21..

    Overhead Extensions
    73kg x 15

    77kg

    2/ 1x15
    3/ 1x20..inner elbows ache.. then right arm went into bad pain :S

    One arm kickbacks 23kg

    3 sets of 20

    Kickbacks
    1x15 1x15

    21kg hurts right arm
    1x15 1x15

    No choice but to stop.. As pain too much..

    Not think about it after starting bike ride...In background for rest of the night.. in a good way

    5.30pm . Leave for bike ride.. Still packed and had to park half way along Esplanade.

    Perfect amount of daylight and very hot day.. Actually ok for ride... Footpaths not as busy with pedestrians as previous weeks.

    Fastest km ever down Hedges Ave.. going faster than cars.. 32.33km.. with the wind. Against the wind on return was hard work.

    15.6km.. 43.20mins


    Food shop Burleigh Woolworths to save rushing home.

    Robina.. removed vending machine. very annoyed.. Lenny and Larrys is the best. Broc**** chips/ Protein shakes.. cannot buy anywhere else at night.

    Push self to get 2 rounds of Posing done
    Pictures not as good as last week. And hard to get the right shots.

    Stairclimber: 35 mins done On Level 6. About 600 less steps done.. Only going to do 15 minutes to burn some Calories.. Level 6 slow..but no adverse foot pain caused.

    Leave 9.20pm.
    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: Waist Measurements.20/01: 4 weeks:Stuck.!Not changing. Plateau. Subcut! Help!

    Waist Measurements 21/01/18

    Normal: 32.75
    Abs........32.25
    Tight......28?..............27.25 last week?
    Expanded..34"

    Glutes: 37.25" but having to really hold tight to make it..



    NOW! Subcut needs to work its magic and get Waist to 30 inches and Glutes to 35.5 inches.


    Sunday cardio


    Really needed quality sleep last night.. But none was given. Whole body need to recover..

    Up 9am.. Thought do a journal entry and get out the door.

    Still 11.15am... Foot not hurting as bad.

    Like doing fasted posing over Springwood Stairs.. Overcast and getting hot.

    Girls in posing room..
    Cardio first.

    43 minutes Treadmill.. Best to use Oxyshred this way rather than pose first.

    Then tried to make a posing video without success.. Blurred/ Not record/ Storage full and did 3 great routines. All of them not recorded.
    So tight all over.. Arms/Chest/Calves.

    One round of poses. No quarter turns

    Look amazing though! In the dim Goodlife spotlights...makes it hard to see.

    Finish 1pm.. Light headed and barely able to function.. Unsure how to drive home.. However.. Made it ok... Pushed it too hard. Midday should be maximum thats 14 hours fasted.
    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: Week 3 : Y3T Legs

    Calves so sore from time under tension I guess. As use 20kg Hack Squats vs 200kg on Leg press.. 2 weeks in a row.. No soreness

    So sore it hurts to drive and reverse car in driveway ..

    Not want to train Legs with such sore Calves.. And overall Upper body feeling wrecked.. But having a rest day would upset the rest of the week.
    And
    cannot do Giant sets in gym with it being busy on Monday and Tuesday nights..
    So
    Off I went to after a relaxing Sunday.. Only got two meals in.. 1pm and 5.30pm.. train 9pm.

    Got to have lovely catch up chat with Megan when I got there. Eased me into getting ready to train.

    3-5 people in gym.. hot day but quite ok in gym.. Week 3 Legs makes you soaked no matter what.

    Leg press No prep

    5 and a half plates.

    1/ 1x20 1x20.. 1x10 1x10 tight and need warm up.

    2/ 1x20 1x20 1x10 1x10 1x5 much better reps

    3/ 1x20 1x20 Wide 1x10 1x10 1x5.. Moved safety up one notch.. Trick myself into easier reps and not go as deep.. Keep tension on rather bang against the stop.. Which I usually do on last reps of each section

    4/ 1x20 1x20 1x10 1x10 1x5... Right tunes and rest.. Still hit failure at each pause.

    5? Well coz so fatigued in general and so late.. i decided 4 sets is enough soreness next day says I was right.. can barely function with sore quads/calves/glutes/

    Leg Xtensions.. Lots of warm ups. Felt strong.

    1/ 103x10 89x10 79x10

    [b] 2/ 110kgx10 96kgx10 89 x10... New record never done this heavy before.. and 3 sets of too!!

    3/ 110x10 96x10 89x10

    4/ 110x10 96x10 89x10

    Squats: Barx20 20kg x10

    1/ 30kg/side easy for first set 1x12 easy. Smooth.. warmed up.. Quads look ridiculous.. Mass of muscle and vascularity.

    2/ 35kg: 1x12 easy.. Want to do more weight

    3/ 1x12 no rest from Leg extensions made harder.

    4/ 1x15.. rest and wait for music.. go for more reps..

    Soaked. Home 10.20pm..
    Shake
    Shower
    10.40pm Eat
    Bed 11pm.

    Could not move in bed. Shattered.. yet took forever to fall asleep
    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: Back(half a workout) Parkview ride fasted. Leg soreness intense.

    Quad soreness=barely walk or stand up ok. Plus glutes/ calves/tight lower back.. Hard going today

    Parkview ride with very sore legs. Took too long to get out of house. Despite being up early... Nothing to give on ride..Calves soreness not as bad today.

    45 mins.. 13km

    Wash car late.. Aim was to be there 7.20pm.. Got there 7.45pm.. what with talking.. nothing done.

    Need rest day. But hoping to see contact about work.. Reason to go.. Plus need too burn energy when doing nothing all day.. Some exertion plus cardio has to help shred.

    Pinweight Hi rows.. In no mood to load up Plate loaded machine.. And do same reps as previous 2 weeks. Need to be fresh.

    54x40
    68x22

    75kg x 15
    82kg x 12? Unsure

    89 x 10 max.. PR!~!

    96kg x 9 very heavy.. One off full stack. PR!~!... best I think to date was 75kg?


    2 hand pulldowns.. downstairs.

    130kg:

    1x22
    1x18
    1x20... felt great.. best reps done yet

    Wide grip pulldown 160kg

    think only got one set done before chatting more.

    8.45 Woolworths.. Very much worth my while.. for much needed food and company.

    Then see Ben (paramedic) at Goodlife.. Have big chat.. Instead of 9pm cardio.. End up 9.30pm

    30 minutes treadmill[b] foot agony.. had to keep pace down and watch The Team on Sbs on demand.. however time went eternally slow.

    Hope 10pm+ gasping for food... small workout and 30 mins cardio.. Should not have taken this long.
    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: Shoulders/ no Chest included.

    Homestead ride 33mins 8.5km


    7.30-8.45 gym

    Really wanted to do heavy Smith machine press.. Both Incline benches taken.. And I kept waiting for to be free.. Never happened

    Standing Military Press: Bar x 50
    10kg x 20
    15kg x 15

    20kg/side: 1x10 easy.. right shoulder in pain.. But strong and push through.

    [b] 22.5kg: 1x10 hard to the start then fine reps.

    25kg: 1x10 heavy but quality done.

    27.5kg: Just have too.. Always been my limit. No different today. 1x7 extreme.. But loved these reps!

    Side lateral machine downstairs. 40.5kg x 20.. got excited.. finally go heavier and pain free

    Next set was pain.. reduced weight. Still painful..

    Tried shoulder press machine downstairs.. Seems right takes the load more than left.. both times. Not like at all.

    Front raise Barbell only
    1x20
    1x20
    1x20

    Kai style rear delt barbell.. 10kg/side
    1/ 1x10-12
    2/ 1x15
    3/ 1x15

    Rear delts downstairs on Pec.
    68kg x 20
    68kg x 20
    61kg x lost count of reps.

    Smith Shrugs: 40kg x 20 tight and feel weak.. then remember Usually start at 30kg/side for 20+.. no wonder it felt hard.

    2/ 1x18

    3/ 45kg x 10

    4/ 47.5kg x 9

    5/ 40kg x 17 drop to 30kg x 20 + reps..


    Posed downstairs.. Look absolutely ridiculous in Shoulders and Traps department...Could not stop posing.. Wanted others to come watch .


    33 mins treadmill.. Not soaked today.. So can handle doing it here.

    First time been home before 9pm for meal.. Have two sugar free jellies to fill up.
    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. #30
    Bigger than Ever NeCrOmAnCeR's Avatar
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    Wednesday: Hamstrings

    Parkview ride: Shower and all creams in.. Today. Did 3 times. before fasted cardio/ Before gym/ SHower and before bed. Determined to get 7 days of change/results.

    90.5kg at gym.. 90.9kg at Goodlife.

    Stiff Leg warm up x 40

    Glute Ham Raise

    1/ 1x45...huge amount of definition.. cannot see it..But can really feel it. Deep grooves o fIron rods

    2/ 1x40 pause at 28..right feels tight in a bad way not really helpful... could not straighten out torso.

    3/ 1x50.. 40 reps pause then 10.

    4/ 5kg: 1x13 try 14th.. and drop it

    5/ 1x13 max fail.. drop 1x10 no 11th rep in me.


    4 sets of Standing Leg curls: 20kg
    21 reps on right leg
    20 reps on left leg... same everytime.. Perfect form maintained.

    Seated Leg curls
    61x15
    68x15
    75x15

    82x12
    89x5 right leg letting me down tightness and pain.

    75kg x 12. Back off.

    Soaked..

    Food shopping.

    Then 35 mins Treadmill. Goodlife.
    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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