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  1. #1
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    2021:Lifting is Suffering. Necro's Journal of Intent to Succeed!

    Change of DJ name I follow. Every journal has been named after Dj Promo tracks.
    But now in last 2 years.
    Sefa has been the main Dutch artist I listen too. His quote from Jordan Peterson. Life is Suffering.

    " The point is their are some games you don't get to play unless you are all in. And the interesting point of being alive. Is that you are all in. This is going to Kill you "

    2020 was the first year in 6 years I did not compete. Due to Supraspinatus tendon tore off in August 2019.

    Our Covid Shutdown. March 26 to June 13th. = 11 weeks to heal. Came back to gym with no Shoulder pain and strong.

    Every PR was surpassed that have been trying to get for many years. Regained all my lost muscle in Chest and Shoulders.


    Now starting 2021 with a goal to get lean with Team Sacrifice: Logan Robson's guidance. Maybe do a show in October?
    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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    Link to 2020 Journal and 12 years of Journals back to 2008

    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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    New Years Day : Chest: 01/01/2021

    94.1kg

    Bench bar only x 120-150 reps

    Hammer Bench Press: 40kg/side x 30
    60kgx20

    70kg/side 1x12
    72.5kg x 9
    75kg x 5 limit feel 6th rep but not want to push it.

    70kg x 10

    Hammer Incline:60kgx10
    65kgx8
    67.5kg x 8
    4/ 1x6
    65kg x 8 Listening to 4zzzfm Hot 100 amazing music and laughs.
    60kg x 11

    Watson Push Press 40kgx10
    50kg x 10
    55kg x 8
    60kg x 5 impossible to start
    55kg x 8
    55kg x 10 move hand position up. Much better.
    50kg x 12

    with

    Cable crossover new machine
    21.25kg x 15

    25kg
    2/ 1x13
    3/ 1x15
    4/ 1x15

    Chest Press
    117kg
    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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    Arms Saturday

    Barbell x 5 reps with 5kg still in pain

    Lifestyle Preachers: 40kgx17
    50kg x 15
    55kg x 11

    60kg x 9

    62.5kg x 8 long rest.

    67.5kg x 8 fine

    70kg x 5 too hard. But got it done.

    French Overhead Press: 10kg x20 15kgx15

    20kgx16
    22.5kg x 13 amped for this set.

    25kg x 8 extreme.

    Then talk to Prue.

    Lifestyle pinweight. 67kg
    1x12 same pain
    1x15
    12 r/p 1x3= 15
    4/ 1x12/ rest pause 1x3=15

    Rope pressdown

    31.5kgx15

    2/ 1x12
    3/ 1x15 felt great.
    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 02/01/21

    Check in with Logan not seen since March 2019 day of last show.

    77.5mm. Very fat abs and Upper back. As I already knew.

    Making a plan to get me to 50mm.. and train like ready for an October show.
    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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    Sunday: Y3T: Legs: 92.0kg today. After 94.0kg last night.

    Leg Press: 5plx25 warm up

    1/ 6 plates: 1x20 1x15 wide 1x10 1x8.. weight it killing me I should reduce it.

    2/ 1x20 1x20 Wide 1x10/5/5

    3/ 1x20 1x20 Wide 1x10/5/5

    4/ 1x20 1x20 1x10 1x10 still can't do the last 5 for 25 reps wide.

    5/ 5 plates: 1x20 1x20 1x10 1x5 1x5 1x5

    Leg X: warm ups still tight right leg.. and still no fun Squats

    1/ 103x10 89x10 75x10

    2/ 103x10 89x10 75x10

    3/ 103x10 89x10 75x10

    4/ 103x10 89x10 75x10

    5/ different: 110kgx8 96x8 75x11

    Squats: 35kg/side: Barx20 20kgx20

    1/ 1x10
    2/ 1x11
    3/ 1x11 push through pain/abductor
    4/ 1x10

    5th No give up on how much it effects me.

    [b] Monday 12/10 pain could not deal.. No gym: Tuesday: 11/10 legs locked up. Can't walk properly... Destroyed Quads and Hamstrings

    1/
    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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    Tuesday : Back 8pm Way too late. Worked hard though.

    Wide Grip Chins:

    1/ 1x20 and hold

    2/ 1x13 wanted 15

    3/ 1x10

    Seated Rows: 97kgx12
    107kg
    1x12
    2/ 1x12
    117kg x 10
    127kg x 7 extreme.

    Low Rows: 6
    60kg
    1x15
    1x15
    1x15

    Shrugs on Trap Bar suddenly gone weak on this
    60kg/side
    1x15
    65kg x14
    65kg x 12
    60kg x 15

    Seated machine next to Pec Dec
    Used Horizontal grip
    80kg x 10
    75kg x 15
    74kg x 15

    Incline Dumbbell Rows:
    30kg
    ( down from 37.5kg)
    1x12
    1x11
    1x11

    18 working sets + Traps> Super sore Lats on Wednesday. Thought I not do enough volume.

    93.68kg
    Last edited by NeCrOmAnCeR; 01-08-2021 at 01:31 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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  8. #8
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    Wednesday:Hamstrings and Calves

    Seated Leg curls: 54x20 75x20
    103x15
    110x15
    117 x 9
    117 x 9
    110kg x 14 rest pause single reps to failure.

    Atlantic Standing Leg Curls: 41x20 48x10 as one set

    55kg full stack

    1/ 1x15 each leg amazing

    2/ 1x12 need better tune
    3/ 1x12
    4/ 1x12
    5/ 1x12 getting it done but dying at 12th rep.

    54kg Standing Calf Raises

    1/ 1x19 stumble on 7 but got it back
    2/ 1x18
    3/ 1x19
    4/ 1x19
    5/ 1x19

    Over it and soaked. Need more time to eat.. 6.40-8.15pm.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday January 8th: Shoulders with Tarah.

    Standing Military Press: 10kgx20 15kgx20

    20kg/side
    1/ 1x12
    2/ 1x12
    3/ 1x12 unsure maybe more reps as not write down.

    Hammer Machine Shoulder Press. Forgot about this machine till Tarah said we should do it.

    40kg x20
    50kg x15
    55kg x18 own music= more reps.

    60kg x 10.. Right would not move to start it. Determined. Once up. I was fine.

    Dips:
    1x25
    1x30
    1x26 squeezed out till fatigued. Nicely pumped.

    Rear delts on Pec Dec:
    75kg x 20 my way

    Tarah teaches me her way. And it was a revelation :O Super pumped and smashed. Loved it so much!
    54kg
    1x12
    1x12
    1x12 and she gave me a surprise drop set of 31x10

    Side Laterals

    10kg: 3 sets of 10
    with
    7kg 3 sets of 10... 1 set = 20 reps drop set.

    Front Raise: 17.5kg pre set bar
    1x17
    1x18
    1x17

    Rope Pressdown: 31.5kg
    1x10
    1x10
    1x10

    Tarah 2 hand Pressdown
    24.5kg
    1x15
    1x15
    1x15

    Atlantic Side Laterals
    27kg
    1x20

    34kg x15

    34kg x 14 drop 27kgx5. =19.

    22 working sets Shoulders: Arms not work for a long time after.. Took a lot of effort to do life.

    9 sets Triceps.
    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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    Weekend lockdown. Cardio only

    Extremely sore on Saturday. Ok to rest.

    Bike ride= no fitness. Plus mask up hill was no fun. 65 mins 15km Amazing changes to be seen. Plus xmas decorations still up. Lovely and cool

    BSN Fat burners felt great in morning. Anxious in afternoon

    Was so keen on doing Springwood Stairs with Tarah. Never get cool days like this in January ever. Yet if we did it. Both of us would be breaking the local exercise only rule.
    No fun.

    Sunday: Venmans walk. Last done October 13th: 47 mins 3,8km BSN fat burner worked very well. No appetite. Energy. Not anxious.
    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: Gym reopens from lockdown at 6pm: 2 hour Leg workout.

    Got there dead on 6pm. Thinking it be a stampede. Only a few. 3 of us in Leg room. By 6.30pm it got full though.

    Leg X: Now right was good on warm ups. Left was tight.

    Squats: Bar x 20 20kgx20 40kg x 12 deep + stop reps.
    50kgx8
    55kgx8

    60kgx6
    65kgx6 felt good. no belt. No abductor strain
    then
    70kg: 160kg 1x5 it came on like it usually does. Awkward start.

    Tarah arrived just before this set and annoyed I not wait for her to do warm ups with. Just seemed easier to get it out of the way.

    145kg x 1 SHE GOT IT the set before I was unsure whether to spot & did not ask. Tarah was angry that I was not there for her

    65kg x 6 felt awful in strain and form

    65kg x 6 felt much better; deeper

    62.5kg x 6 deep too

    6 working sets say

    Atlantic Leg Press:
    5x20
    6x15

    7 plates aside 1x10 last two reps extremely hard.

    Tarah wanted to do drop sets

    6 pl x 15
    5 pl x 6
    4 pl x 5 = 26 reps. THEN She goes and blitzes all my sets with way more reps : D Truly Amazing

    MTS Squats:
    4 plates aside x 10

    5 plates x 4.. spose to 5. crushed me.

    5 plates x 7.. Pushed hard for these 3 extra. Again Tarah smashed these out. 12 REP SETS I THINK. <Must practise and get 7 plate sets.

    Wanted Glute machine taken.

    Upstairs to do walking lunges: All taken. Smith machines all gone.

    Lying Leg curls: 49.5 x 4 sets of 15 reps
    with
    Seated Leg extensions Super sets: Not take note of weight.

    20 working sets

    Seated Calf raises: 40kg/side
    1x20
    1x23
    1x24
    4th set? Unsure.

    7.50pm: Not change shirts when should have.. Soaked through. Badly.

    Gave Tarah my Grey: Lifting more than You Lie about t'shirt : And she wore it to bed this night.. Awww <3
    Last edited by NeCrOmAnCeR; 01-12-2021 at 04:29 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Shoulders with Tarah

    Legs destroyed last night. Swollen and look so big. Quality sleep. Throbbed all night

    Super sore this morning. Got better as day progressed. Wanted to train Back as per my program( but legs and back in consecutive days is a bad idea)

    Would have been able to do Deadlifts.

    Tarah said Shoulders at 5.30pm

    Suggested Seated Dumbbell Press. Scared of these since tendon snap. Not done since or even along time before in 2019

    Turns out right is stronger getting up. Left is weak due to bicep issue???

    18kg x 30

    26kg x 20

    32kg: Could not get them. A real struggle with Tarah helping on first set. SO grateful!! Once up can press fine

    1x15
    1x21
    1x21

    Hammer Shoulder Press:
    40kgx20
    50kgx20
    55kgx19 squeezed out. Not go for 60kg

    Viking Press. Neutral grip Another Tarah suggestion

    30kg x 20 easy

    50kg x 6 stopped me in my tracks too heavy

    45kg x 10 ded.. Limit

    Rear Delts Tarah style

    4 sets: 54kg

    1x15
    1x15

    1x15 +5 then she added a new variation in hands on side for 5 reps. Pump was insane and failure harsh

    1x15+ 5

    Cable side laterals: 7.5kg left 1x15 1x15 1x15

    right though: 5kg 1x15 1x15 1x15 so much weaker as it always has been.

    Atlantic side laterals

    34kg
    1x14
    1x16 unsure if other set was 16

    Tarah said 27kg for 2 second tempo reps... 1x8/9 hard failure.

    Then we did Front raises on this for 3 sets.

    20 working sets

    Followed by 15 minutes on Stationary Bike Upstairs.

    Realised we not do Triceps at end of the workout.

    Thought it was easy. Yet super soaked when got home. But not shattered like on Friday.
    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: Arms( rare) Massage with Kirsty @ Scout

    Missed arms on Saturday. Cannot do Back or Hamstrings before massage.

    Lifestyle PreACHer Curls: Feat <Mitch & Claire besides me.

    40kgx20 50kgx10 55kgx10
    60kg x8
    62.5kg x8
    65kg x 8
    67.5kg x 5 limit

    60kg x 8

    Close grip Smith( so weak unbelievable.)
    30kgx30
    40kgx12
    45kg/side
    1x8
    2/ 1x10 strong
    3/ 1x8 losing it.

    Other Preacher curl: 67kg
    1x15
    1x15
    1x15
    with
    Superset Reverse curls: 17.5kg Pre set. 3 sets of 20

    MTS Tricep Extensions: 40kg x 12 too easy
    45kg
    1 off full stack
    1x12
    1x12
    1x12

    No more time.. 6.15pm.. Home cook Stir fry Chicken.
    then no time to eat it at 7pm
    Bad
    plan as not get to eat 9.30pm../ too hungry..

    7.30-8.50pm First time in forever getting a proper massage by someone who knows Bodybuilders.

    Had 15 min introduction conversation. Before working on knots in Upper Back.. Hamstrings/ITB's/ Quads. Some very extreme pain that made me stop talking and wince.
    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.

    Fresh after missed Chest due to lockdown last week.

    Finish work 2pm.

    Smith: 20kgx100 reps +

    30kg x20
    40kgx12 all fine

    45kgx8
    47.5kg x 8

    50kg x 8 to failure.. 2nd set 1x6/ Nice chat with Stuart.

    So weak.

    Hammer Incline I know should do dumbbell Inclines.

    60kgx12
    62.5kgx9
    65kgx9

    67.5kgx5
    65kgx8
    60kg x12.

    Watson Push Press: 40kgx20
    50kgx20
    55kgx13 struggled to work out the handle positions so just used the posts to press on

    60kg x 13 fine

    65kg/130kg test.

    1x10 WOW January 1st/ 120kg killed me

    2/ 1x10


    25kg Chest Press crossovers

    1x15
    1x16
    1x18

    8.15pm no more time. Thought was an easy workout but absolutely back soaked as I left.

    92.27kg so low.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Saturday: RPm and Calves

    RPM class at the back. Solid not hard.

    Leg Press Calves:
    6x20
    7x20
    8x15

    9 plates
    1/ 1x15
    2/ +10kg x15
    3/ +20kg x12 380kg

    4/ 390kg x 12

    5/ 400kg/ 10 plates

    1x12 fine

    6/ 1x12

    7/ 1x12 drop 380x10 360x10


    Leg Raise:
    1x25
    1x27
    1x25
    1x25

    Ball crunches:
    1x25
    1x19
    1x27 so weak on number of reps. abs 10/10 sore on Sunday---> Awful! should not have stopped training them over Xmas break
    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 Y3T

    4 sets of triples

    Pressdowns:

    1/ 45kgx15 42x15 38.5kgx15

    2/ 42x15 42x15 38.5x15

    3/ 42x15 42x15 38.5x15

    4/ 42x15 42x14 38.5x10 35x5

    with

    Overhead extensions
    31.5kg
    1x20
    1x20
    1x20
    1x20

    Incline dumbbell curls
    12kg
    3 sets of 15 = 1 set of 45 reps

    1/ 1x15 1x15 1x15

    2/ 1x15 1x15 1x15

    3/ 1x15 1x15 1x15

    with
    Spyder curls superset

    7kg

    1x18
    1x15
    1x16

    Reverse curls 20kg ez bar preset

    1x21
    1x21
    1x21

    91.26kg weird so low Put Prototype 8 on before workout. but may have taken too long to get there.
    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/. Try different workout

    Trying to let Adductor strain recover. Not doing Squats

    Tarah already training before I got there. She said warm up on the Adductor machine and ….. it was AMAZING!

    Leg extensions usuals first.

    Tried 31.5kg for 2 sets but struggled

    22.5kg for 3 sets= really warmed up happy!

    MTS Squats to see if I can get good at them same weight/reps as last week. Cannot get past it.

    2x20
    3x12

    4 plates/side x 12

    +10kg 1x9

    5 plates/side 200kg

    1/ 1x7
    2/ 1x7
    3/ 1x7 Claudia playing the best music. Not need headphone in.

    every set crushed me <.<

    Atlantic Front Squats

    3x12
    4x8
    +10kg 1x8

    5 plates x 8
    +10kg
    1x8 220kg...…….

    Tarah came back in and taught me a Quad stretch that was epic. right leg cramped at first. Left needed the stretch more

    230kg x 7

    240kg/ 6 plates a side:

    1x6
    1x6
    1x6 fast reps I thought.. Loving these sets


    Leg Press/
    got ready to use it then too much talking lost 20 minutes and no time

    Leg X
    103x12
    110x10
    117x10

    124x12
    131x11
    138x8

    Sissy Squats:
    1x20
    1x20

    10kgx20

    20kg
    1x20

    5th set 1x20 pushed hard for these.

    Weight was extremely low like normal on a Sunday. High on Tuesday
    Last edited by NeCrOmAnCeR; 01-18-2021 at 12:21 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Monday: Shoulders

    Standing Military Press: Barx 50 10kgx20 15kgx15

    20kg: 1x12

    21.25kg x 13!

    22.5kg
    1x10
    1x10
    1x8


    Hammer: 40kgx15
    50kgx12
    55kgx16

    60kg
    1x10
    1x10
    1x10 limit everytime


    Side laterals: 7.5kg left 5kg right. 3 sets of 15

    Front raise on cable btw legs: 4 sets

    12.5kg
    1x15
    1x15

    15kg
    1x12
    1x12

    Rear delts On Pec: Tarah style

    54kg

    1x19
    1x19
    +2.5kg
    1x15 + 5 reps on bar
    1x15 +5 reps on bar.

    Rear delts 27.5kg Watson
    1x15
    1x15
    1x12

    Front raise pre sets 20kg 1x13

    20 working sets.
    Last edited by NeCrOmAnCeR; 01-20-2021 at 05:02 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Tuesday: Back 190kg Deadlift PR!~!

    Missed Back last week. Due to Lockdown Legs on Monday and Shoulders with Tarah on Tuesday. Then not want to train Back on Wednesday as appointment with Kirsty@ Scout.

    6pm; Deadlift Platform

    40kgx12
    50kg x 10 120kg
    60kg x 10 140kg

    70kg x 7 160kg

    75kg x 5 170kg fine

    80kg x 4 180kg took video of.

    90kg 1x2 =190kg Turned around for this video. Turned out well( hindsight form needs alot of work. Ego says try 200kg. Brain says save it.


    6.45-6.50pm finish.

    Neutral Hands pulldown as did with Tarah on 27/12/ Much stronger today as did it 2nd exercise

    77kgx21
    87kgx15 smooth
    +2.2kg 89.2kg....1x13 hard.

    +4.4kg 91.4kg : 1x8 failure

    Back off: 87kgx15

    Underhand Laterals

    80kg
    1x12
    1x12
    1x12

    4/ 85kg x 8.. Nice long informative chat with Stuart.

    Straight Arm Pulldowns trying to do Tarah style. But not feel nowhere near as good when she taught me.

    31.5kg x 15

    2/ 35kg ; 1x20
    3/ 1x16

    Rowing machine./ Arms parallel

    82kgx12
    77kgx15

    1x20 feels good.

    20 sets and soaked.

    [b] destroyed that night but okay at work the next day. But after work. Really feel the soreness.
    Smith Shrugs: 30kgx20 40kgx15 45kgx12

    DC style

    50kg 1x12

    52.5kg: 1x9/3=12

    55kg 1x8/10/12

    2/ 1x7/9/11/12

    Wanted to do more but now 7.35pm
    Last edited by NeCrOmAnCeR; 01-20-2021 at 04:44 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: Heavy

    Bench x 150
    then
    had to wait forever to get in dumbbell area at 6.30pm

    Incline: 22x30
    30x20
    36kgx15

    42kgx8 realise I never do Incline and it was very difficult to get them up/ Thought about a second set and not worth the risk without a spot.

    Flat Bench

    42kgx10

    44kgx12 after rest and chat with Alex

    46kgx10 smooth. Right got better at control during the set.

    48kgx8 no pain. Better than expected.

    50kg x 7 not done these since? Injury? Unsure.. Usually 48 is my max. But these felt great

    Dumbbell Pullovers: 26kgx30

    52kg:

    1x18
    1x18
    1x16
    all smooth sets.

    Flat Flyes: 24kg
    1x19
    1x15
    1x14

    then wanted to talk Michaela about which gym to to with Membership change/ How nice teachers are and of course Deadlifts.

    May have talked for 20 minutes and ruined our workouts. But worth it.

    Too many people to talk too.

    No time now:

    Cable Crossovers and leave

    15kgx20

    17.5kg x 15
    3/ 1x15

    21kg
    1x15

    1x15 impressive now as left bicep use to hurt trying to do these.

    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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    Saturday: RPm and Calves

    Class not very good at all.

    Hack Squat Calves:
    3x20
    4x20
    5x20

    6 plates
    1/1x18

    +10kg x 15

    7 plates: 280kg

    1x11
    1x10
    1x11 drop set 6 x 11 5x12

    Ball crunches: 1x20
    1x21
    1x20 so weak now

    Hanging Leg raises:
    1x25
    1x25
    1x25 weak all sets.

    No one fun here today but least no masks

    could not sleep. Chest sore as hell 9/10

    Fat burner work extremely well. But not feel high

    6.30am till eat close to 11.30am. Kept hunger at bay.
    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: First time Glute Bridges

    Springwood Stairs: 10 up 10 down.. very hot. Extremely gruelling. Soaked. Not as busy as last week.

    Up 9am. 11.45 start cardio. Eat 1 am. Only got breakfast and Oats shake+ banana in at 4pm. Trying for 5.30pm.

    6.30-8.45pm gym

    Tarah just finished Legs and walking out. She pushed me to do Glute Bridges after Squats to activate Glutes in Leg workout.

    2 sets of Abductors (got it wrong

    3 sets of Adductors 22.5kg

    Glute Bridges/ Thrust plate loaded machine. 1 plate per side 40kg 3 sets of 20

    Squats: Barx20 20kgx20 40kgx12 deep

    50kgx7
    55kgx7 felt good.

    60kgx6

    65kgx6 belt on. Feel it not flow as too long rest from talking

    67.5kgx5 felt not easy. Almost wanted to stop

    70kg x 5 fine actually. Better than last set. Limit.

    Glute Bridges machine: 40kg/side: MaX
    1x15
    1x16 even with long rest
    1x16

    Squat Press:
    6x15
    7x15
    8 x 12

    9 plates/side=360kg
    1x9
    1x9
    1x8 was going to do 4th set but this set not feel as strong as the first two.

    Leg X 75/103

    110x12
    117x12 smooth
    124x12

    131x12

    138x8

    Sissy Squats:

    1x20

    10kgx15

    20kg plate hold
    1x19
    1x20

    1x20 went very slow and my arms ached from holding the plate.

    As always feel fine at the end till go home then it smashes you.

    Agony(good) Waking up on Monday: All hamstrings and glutes ache.
    Last edited by NeCrOmAnCeR; 01-24-2021 at 02:52 PM.
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    Monday: Shoulders

    Legs 9/10 sore.. Fasted Parkview ride: Seemed to help unlock legs. Very hot at start then overcast and cool. Quite a few people out

    55 mins 13km


    Back at 4.40pm.. Minus had to sign up for new membership now not going to be a World gym anymore. So more 5pm start. Plus lots of talking before lifting first weight

    6.20 finish workout and being cooler day and no crowds here due to long weekend. I pushed myself to do 20 mins Stairclimber: Soaked white t'shirt through

    Pronated Viking Shoulder Press: 40kg x 19 45kgx13
    2/ 1x15
    3/ 47.5kg x 11

    4/ with belt 1x10 proves no different.

    5/ 45kg x 15

    Hammer Shoulder Press: 50kgx20 55kgx19

    60kg/side
    1x9
    1x9
    1x10

    Side laterals: Cable: 7.5kgx15 right side x 3 sets 10kg x 15 3 sets

    Rear delts on Pec:
    54kg

    1x15/5

    +2.5kg 1x15/5

    +5kg

    1x15/ 5 plus 4th set 1x15/5 felt so good. Pumped and full.

    Front raise bar 20kg x 15+ so strong

    Atlantic Side Laterals 34kg
    1x15
    1x15
    1x15

    Front raise cable
    15kg
    1x15
    1x15
    1x18
    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: Chins amazing today

    Did Chay ravine walk today: Shade + stairs. Dead empty on public holiday is weird
    38.38 mins 3.5km

    6.30- 8.10pm gym. Then drove to Goodlife 25 mins Stairclimber. Not end up eating till way 9-10pm

    Gym was dead due to Aus day. No one really here.

    Weight the same at Worlds and Goodlife

    Chins

    1x20 so smooth
    1x16
    1x18 WOW came from nowhere. Felt so good. Wanted to do a 4th set.


    Rack Deads: 20x10 40x10

    60kgx10 heavy grip at limit
    1x9\
    1x8

    Super close grip pulldowns
    87kg
    1x15
    1x19
    +2.2kg...1x12 hard
    back off
    87kg x 15 drop 77x4 = 19 reps.

    Low Rows: 70kg/side
    1x12
    1x12
    1x10 drop 60x3

    Shrugs on trap machine.. 60kg/side
    1x14
    1x14
    1x14 not fun. When use to do 80kg for sets.

    Straight Arm Pulldowns: Still never feel it like when Tarah first taught me.
    38.5kg
    1x15
    1x14
    1x15 hit failure everytime.

    Straight arm rows next to assisted Chin
    77kg
    1x15
    1x19
    1x18

    Underhand 110kg: 1x12 use to do full stack

    20 working sets. Mild soreness next day.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday: Hamstrings: 2 weeks off: Calves so much stronger

    Lyndale loop : 35 min 7.0km

    2 weeks of Massage with Kirsty at Scout. Never find time to re arrange training.

    Aimed for 4pm.

    Lying Leg curls: 36/46/53/60 all 12 rep sets

    calves; 67x12 74x12 81x10

    88x12

    95kg full stack
    1/ 1x8 lost left headphone
    2/. 1x11
    3/ 1x12
    4/ 1x12 then James wanted it.

    Hack Squat Calves: 2x40 60x20 80x20 100x20

    6 plates x 22
    +10kg
    1/ 1x18 strong

    7 plates:
    1x14
    1x14

    4/ +10kg 300kg up from 240kg last time

    1x11

    5/ 1x11 280x6 240x8 200x6=31 reps.

    Seated Leg curls: 56x20 82/89kg x 20 103x20 smooth.

    110kgx11
    117kgx8 and hold
    110kgx12
    110kgx12

    5 sets

    Seated Calves: 40kgx20
    45kgx20

    47.5kg x 15
    1x20

    50kg: feels perfect
    1x12
    1x12

    7/ 52.5kg x 7 at limit....Well actually been here too long and need to stop.

    20 mins Stairclimber even though was a hellish hot day.
    Last edited by NeCrOmAnCeR; 01-27-2021 at 07:21 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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    Saturday: RPm and Calves

    Thursday: Try Alien Fat burner for first time. Tasted good and stopped hunger. ' Parkview ride 55 mins

    Thursday afternoon 5pm try to do Friday's Chest workout.. But work pissed me off with underpayment and anxiety from dentist tomorrow.

    No one good in gym at all.. Annoyed me more. After yesterday everyone cool was here and smashing it out.

    Did SMith flat bench and Hammer Incline 5 sets and left.

    Friday: Dentist appointment and sedation. Not allowed to drive for 24hrs and out of it till 4pm.

    Saturday: RPM class very mediocre. Good people though

    Leg Press Calves:
    6x20
    7x15
    8x17

    9 plates x 15
    +10kg 1x15

    10 plates: 400kg

    1x10
    1x10
    1x10

    1x11 drop 9x10 8x10

    Hanging Leg raises. so weak

    1x23
    1x20

    Ball crunches
    1x25
    1x20
    1x25 all sets extremely hard

    Reverse Crunches:
    1x26
    2/ 1x30
    3/ 1x30

    10am finish. Busy but no one good here.. Well only one. Missing so many regulars. Look forward to seeing them.
    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 at Powerhouse gym( Worlds name gone.)

    Went to Rockhard Supplements for Redcon 1 t'shirt. Huge warehouse.

    then Elite Supps at Ormeau near Cardiologist. For Emarald Labs Sleep aid. Maple Donut.. They also have Fade out in Blackberry original formula.
    Also had my t'shirt for $5 less.

    5.30pm gym. Lovely and cool nice in daylight.

    Barbell curls: Bar x 30

    2.5kg/side for 2 sets of 12-15

    5kg/side for 4 sets.

    1x8
    1x10
    1x15
    1x15 finally can do descent reps. not just 5 reps and stop. Love doing these.

    Lifestyle Preacher curls
    40kg x 20
    50kgx15
    55kgx15

    60kgx10
    62.5kgx8
    65kgx8

    67.5kg x 7 failure

    70kg x 5 same limit. 60kgx5 drop set.

    Dips
    1x30
    1x30

    Overhead French Press
    10kgx20
    15kgx15

    20kg x 16

    22.5kg

    1/ 1x11
    2/ 1x11
    3/ 1x12

    Other Preacher curl
    67x15

    +2.5kg x 12
    +5kg x 12

    74kg x 12 finally stronger.

    MTS Tricep Extension

    45kg
    1x11
    1x11
    1x11
    Last edited by NeCrOmAnCeR; 01-30-2021 at 04:46 AM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday Legs: 4.15-6.30pm

    11.15 pm Springwood stairs 10 up 10 down 55 mins

    5 sets of Adductor machine on 22.kg

    3 sets of Glute Bridges 20kg/side

    Squats: Set bar lower at Tarah height to stop the stumbling

    0x20 20kgx20 40kgx12 50kgx8 55kgx8

    60kgx6
    65kgx6

    67.5kg x 5

    70kg x 4

    80kg Glute Bridges

    1x13
    1x15
    1x15

    Leg Press: 6x18
    7x12

    8 plates x 10
    +10kg 1x7 struggle at limit.. wtf

    8 plates:
    1x8
    1x8
    1x8
    1x8 6 working sets.

    Leg X 75/103/110x12

    117x15
    124x15

    131x15
    138x12
    138x10

    Sissy Squats 1x20
    10kgx15

    20kg
    1x15
    1x19

    1x20.

    4.15pm-6.30pm
    Last edited by NeCrOmAnCeR; 02-04-2021 at 10:27 PM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Monday Shoulders

    Standing Military Press

    Bar x 40
    10kgx20
    15kgx15

    20kg x 12

    22.5kg: 1x10
    1x12
    1x9

    Pinweight Shoulder Press;
    53x15
    60x12

    67x12

    74kg x 7 could not lift it second time

    67kg x 12


    Side Laterals
    10kg left
    7.5kg right 3 sets of 15

    Rear delts on Pec dec: Went heavier

    [b] 61kgx20
    +2.5kg x 1x15/5
    3/ +5kg 1x15/4

    Front raise:
    20kg x 19
    2/ 1x15
    3/ 1x20

    20 <mins Stair climber/ Soaked through.
    Last edited by NeCrOmAnCeR; 02-08-2021 at 03:04 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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    Tuesday: Back : Deadift practice form 140kgx5 sets

    Hi rows: 40x30 60x20
    65x12

    70kg
    1x8
    1x7
    1x8 all Platforms were taken

    Deadlifts: 140kg no prep just 3 plates

    1x8 heavy to start

    1x5 lost grip

    1x7 with straps;quality

    1x7 slow n perfect

    1x8 all out

    Dripping sweat the whole time

    Super close grip

    87kg
    1x15
    1x15
    1x14

    DC Shrugs: 40x20 45x15

    50kg : 1x12/15

    52.5kg x 10/13/15

    2/ 10/12/14

    55kg: 1x9/11/13/14

    20 mins Stairclimber. Work hard.
    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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