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  1. #1
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    2022:I Paid My Dues. Necro's journal of Eternal Sacrifice.

    14th Journal since 2008

    Old Journal link here.

    https://igoodies.000webhostapp.com/?viagra=showt...post1653578323

    Starting off with Chest on New Years Day. Heavy Rain most of the day. Cool weather.

    Staying injury free I hope this year. After Hamstring went very bad in June last year and stopping me from Heavy Squats and Leg Press
    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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    January 1st

    92.0kg low food day too.

    160 reps Bench

    Hammer Bench: 40kgx30
    60kgx15
    65kgx12

    70kgx12 super strong

    75kgx10
    77.5kgx7-8 reps.

    80kg: 1x4 fail on 5

    Incline Hammer:
    60kg: 1x17
    65kg x 12
    67.5kg x 8
    4/ 1x8
    5/ 1x5

    Incline Cable Flyes:
    17.5kg still difficult
    1x12
    1x11

    drop 15kg
    1x15

    Been here 1 hour.. 9.30pm late and gym dead. No enthusiasm 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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  3. #3
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    Sunday: January 2nd: Legs: ( soreness for days after)

    91.5kg

    Leg X prep right side weird on singles at the end.

    Adductors
    40.5x20
    49.5x15
    58.5x14

    67.5kgx10 no time for more.

    Watson Pendlum Squats:
    20x20
    40x20
    60kgx15
    70kgx13

    skip 75kg jump to 80kg 1x10 solid


    85kgx8 destroyed me

    90kg; 1x8 took it deep and slow

    92.5kg PR 1x12 in the zone...inspired by music and those around me

    95kg test..1x6 definitely at my limit


    Upside down Leg Press:

    3x10
    4x10
    +10kg: 1x9

    5 plates: 1x8 still destroyed me [/b] can still feel left hamstring twinge.. annoying it still exists.[/b]

    3/ 1x8

    4/ back off to 4 plates+10kg 1x10
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Monday: No workout. Just cardio

    Leg soreness incredible after Boxing day was last Sunday and not training on that day.

    Missed how good this feels.

    Was keen to do Shoulders.. early.. but never got there.

    1 hour Parkview ride fasted. Super late.. 11.45am.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  5. #5
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    4th January: Back: Tuesday

    04/01/22

    Went early: Forgot headphones and it was hell but big conversation with Jake at the end made it worth it.

    92.6kg.. NO WAY

    Hi Rows

    40kgx25
    60kgx18
    70kgx12

    75kg:
    1x12
    2/ 1x11
    3/ 1x12

    T Bar rows

    80kgx10
    90kgx10
    95kgx10

    100kgx8

    105kgx5 die

    Low rows: 70kg
    1x10
    1x10
    1x10

    Isolateral front rows

    50kgx16
    55kgx13
    60kgx8
    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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    Wednesday:Hamstrings and Calves

    5th January

    Skincare first near Mikayla.

    92.0/ 91.5kg after bathroom

    Atlantic Standing curls:

    usual warm ups

    Left

    48kgx12-15

    55kg:

    2/ 1x6 restricted.
    3/ 1x8 better
    4/ 1x8 really not feeling strong

    Right:

    48x15
    55kg
    1x10
    1x15 tune

    1x10 die.. lots of rest and get music ready and focused.

    Watson Calves.. Stretches first.

    20kgx20
    40kgx20
    60kgx12

    skip 65kg

    70kg:
    1/ 1x12 still crushing me

    2/ 1x12

    72.5kg 1x9

    4. 75kg 1x8

    5. 77.5kg x 9 =15kg weight increase. PR


    Seated Hamstrings:
    54kgx 15 75kgx15

    96kgx11
    103kgx8

    110kg x 8

    117kg x 6 Test...

    Ended up way too 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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  7. #7
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    Friday: Chest. Solid workout. Sore for days after.

    Thursday: 1 hour Parkview ride fasted
    Hamstrings ridiculously sore. really needed this ride.

    Chay ravine with some heavy rain and streams flowing. on Friday: 40 mins

    Went to gym with no enthusiasm... but Shayleene was on and played awesome Hardstyle.. I never wanted to leave.

    Worked hard.. and got a very good workout in. Super sore for next 2 days.

    91.5kg

    Flat Smith: 20kgx80-100
    30kgx15
    40kgx15
    45kg x 15

    47.5kgx10
    48.75kgx8
    50kg x 5

    45kgx12

    Dumbbell Pullovers: 26kgx35.

    54kg

    1/ 1x18 never ends

    2/ 1x14 die hoping for 15

    3/ 1x14

    Incline Flyes: 26kg

    1x20 perfect

    1x15

    1x16
    Push Press

    124kg
    1x15

    131kg x 9

    3/ 1x10

    Pec Dec.. 2 sets of 12 @ 124kg
    Last edited by NeCrOmAnCeR; 01-09-2022 at 08:59 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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  8. #8
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    Saturday: Abs and Calves

    Turned alarm off at 6.30 and forgot to wake up. 7am did and so tired.. not get it together

    5 sets of rowing.


    Hack Calves: Extremely strong

    3x20
    4x20
    5x20

    6 plates x 15

    +10kg 1x20

    7 plates: 280kg

    1/ 1x13

    2/ 1x14

    3/ 1x14

    4/ 1x14 drop 1x12 1x15

    Leg Raises
    1x35
    1x35
    1x35
    1x35
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  9. #9
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    Saturday: Arms

    soreness 10/10 from Pullovers; Knew it would be hard to do any kind of arm workout.

    Strict Ez Bar 10kg x15

    15kg x 13

    17.5kg x 8

    2/ 1x10 rested...

    3/ 1x11 with belt on much needed.

    Overhead Tricep cable extensions: 2 sets of pressdowns to warm up.. can really feel elbows lack fluid. Ache and feel dry

    31.5 x 20

    42kg x 20/ 23 RP

    1x20

    45.5x 16 fail hard.

    Atlantic: 41kg.. losing it.. Again feels like dry joints as I curl.. Pain

    1x10

    1x11
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  10. #10
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    9th January Legs

    8.35pm so late.

    Leg X all fine. No time for Adductors

    Atlantic Front Squats.. Not warming up joints.. Felt unpleasant

    3x20
    4x10
    5x8
    6x8

    +10kg 1x9

    7 plates:

    1/ 1x6 wow so weak.. Warmed up now

    2/ 1x6 brutal.

    3/ 1x6 better. very deep on 6th rep every time.

    4/ 1x6

    5/ 1x6

    6/ 1x6 left hamstring not feeling good. Needs releasing.. Missing the session with Kirsty not good

    Left at 9.40 to get fuel before price rise.

    Needed to do Squat Press or Leg Press...20-40 mins
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  11. #11
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    Monday: Shoulders

    Burning hot Parkview ride 1 hour

    8.45pm workout.

    Food shopping first.

    Just wanted to do Smith Machine really

    20kgx40
    30kgx15

    40kgx15
    42.5kgx15

    45kgx5.. why?"?

    45kgx 10 still weak

    1x15 more like it.

    47.5kg x 7 hard but quality.. not feeling going more



    Side Laterals:
    40.5+0 1x15

    +5 1x10

    +15 1x8

    +10 1x13

    Rear Delts
    68x15

    1x15

    61x20
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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  12. #12
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    Tuesday: Back

    Walk along ridge of Plateau 30 minutes. rushed for time.

    92.5kg

    Seated rows 97kgx20

    107kg x 10
    2/ 1x12

    3/ 1x20 like a switch flicks when warmed up

    117kg

    1x16

    1x16.... so strong.. found my drive to workout.

    127kg full stack 1x9 beautiful reps.... tune!


    Shrugs. 40x25
    60x15
    65kgx15

    70kg
    1x10
    1x10 limit.. 3rd set?

    Close grip proper pulldown

    1x15

    +2.2kg x 10

    1x10 weak

    Underhand

    124x12
    1x12
    1x12

    Straight Arm Pulldown
    25kg +4.4kg 1x10

    +2.2kg x12

    1x15

    1x17

    20/ not write down
    Last edited by NeCrOmAnCeR; 01-20-2022 at 10:34 PM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday:Hamstrings and Calves

    Lyndale loop/ 30 mins.. Hot but loved it.

    12th January

    Lying Leg curls: 39/46/53/60.

    break

    74x12
    81x12
    88x12... after feeling Hamstring gotten worse from 6th week of no massage. On Sunday. I expected to take a step back and

    maybe not do full stack today [b] However I was wrong.. there was no pain issues and it worked very well.

    95kg full stack

    1/ 1x12 fast n strong. No tightness or pain

    2/ 1x15

    3/ 1x15 full stretch out reps. till the end. Hold and squeeze.

    4/ 1x15 still quality.

    5/ 1x13 Wide and full reps. Just not have it in me for last two.

    Hack Calves: Usual warm ups

    6x15

    7 plates x 20

    +10kg 1x20

    8 plates 1x13

    +10kg 1x15

    +15kg 1x12

    drop sets

    1x12
    1x10
    1x20

    Someone using Seated Leg curls...

    7pm-8pm..No incentive to stay.
    Last edited by NeCrOmAnCeR; 01-17-2022 at 10:30 PM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday: Chest.

    Hammer Bench Press..

    Phone goes blank.. no music loads.. very frustrating.. or works extra slow... ruined my workout as took forever

    92kg

    Bench x 150+

    Hammer Bench: 40kgx25
    60kgx20
    70kg x 15

    72.5kg x 8

    75kg x 6

    75kg x 7....80kg done last time

    70kg x 9.... 9th rep was extreme to failure.

    Incline Hammer:

    60kgx8
    65kg x 8

    1x8

    4/ 1x7

    5/ 60kg x 12

    Cable 25kg in corner

    1x15

    28.75kg
    1x12
    1x12
    1x12

    Chest Press
    124kg
    1x12
    1x15

    131kg
    1x10
    1x12
    Last edited by NeCrOmAnCeR; 01-20-2022 at 10:47 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: Rowing and Calves

    woke up early..Well not go bed early enough..

    but could not make it out the door for 7.45am... 8.15am yes

    5 sets of rowing.. Earliest in a long time... Katie was pleased to see me after she finished the class and looked amazing post partum.

    Leg Press Calves.. Not strong at all


    4 sets of Hanging Leg raises all the same reps.

    1x36
    1x36
    1x36
    1x36
    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

    Barbell curls: struggling to warm up. ( I wanted EZ bar Preacher..being used though)

    10kgx14

    11.25kgx10

    12.5kg x 8 stop not feeling progress

    Tricep Pushdowns warm up.

    Hammer Triceps: 40kgx20...thought I should start lighter
    60kgx20

    70kg/side
    1x12
    1x12
    1x12

    Preacher Lifestyle...not used in forever.
    67x12
    74x12
    81x9
    2/ 1x9
    3/ 1x8

    Eugene Pressdown
    49x15

    56x15
    56x15

    63kg
    1x9
    1x9...

    Cable curls 28kg: 1x12
    1x20
    31.5kg
    1x15
    35kg x 7
    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

    Super late. more than last week. 92.46kg

    Leg X all fine.

    MTS Squats

    3x25
    4x10
    5x10 all done non stop.. feeling very rusty.. as these are easy normally

    +10kg

    1/ 1x8
    2/ 1x12 long rest
    3/ 1x12
    4/ 1x12
    5/ 1x12 20kg less than normal

    Leg Press

    6 plates x 18 finding new Warface album on Spotify made this workout so pleasurable.

    7 plates x 15 hamstring tight

    +10kg 1x10

    8 plates: 1x10 start high every set.. and finish deep to prove I have strength. Hamstring feels like it wants to snap.

    +10kg 1x10

    6/ 9 plates... unsure to push it. 1x9 still quality....

    if left hamstring was normal.. this would be easy and be doing lots of working sets this weight plus more

    8.30+ to 10pm... Not talk to one person.. but it was amazing anyway.
    Last edited by NeCrOmAnCeR; 01-20-2022 at 10:40 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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    Tuesday: Back 18/01

    Monday missed Shoulders

    18th January.

    Bent Over rows: 20kgx25 30kgx15
    37.5kg x 10
    2/ 1x10

    3/ 38.75kg x 9

    Wide Grip Pulldowns.
    77kgx20
    87kgx12
    +2.2kg x15

    =4.4kg x 14

    +6.6kg x 10

    97kg x 8 very good.


    Smith DC Shrugs: 40kgx20 50kgx15
    55kgx12 r/p 2/ should do 2 more

    57.5kkg x 10/12/13

    58.75kg x 8/10/11 max today. Still felt good.

    Incline dumbbells/ Not done with new Dumbbells.. Always use Watson.

    28kg x 14
    30kg x 13

    3/ 1x14 full stretch rest pause reps to the end. Wanted to do another set heavier.

    Underhand
    124kg
    1x10
    1x12
    1x12

    Straight Arm
    25kg
    1x15
    1x15
    1x20
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday:Hamstrings and Calves

    19th

    91.9kg

    Atlantic Standing curls

    Left: 27x30 34x15 41x15-20

    48kg x 12

    2/ 55kg x 7
    3/ 1x10 so happy to improve

    4/ 1x12 stronger set.

    5/ 1x15 maybe 16 right tune...considering this hamstring is still not fixed from June.. its keeping up with the right

    Right:
    34x20
    41x15
    48x15



    55kg x 9
    2/ 1x9
    3/ 1x10
    4/ 1x13
    5/ 1x15 WOW.. beautiful reps

    Watson Calves

    20kgx30 40kgx20 60kgx15

    70kg/side
    1x12

    72.5kg x 12

    75kgx10 feels like crushing me

    1x10

    1x10 no chance of more.

    Seated Leg curls/ No prep sets As I was going to leave without doing these

    96kgx12
    103x10-11

    110kgx6 not move for 7th

    117kg x 5 nice.. very extreme.
    Last edited by NeCrOmAnCeR; 01-24-2022 at 10:44 PM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday: Chest. Y3T.... Soreness was incredible for days after

    Get to gym earlier.. Huge conversation with Jake.. just what I needed.. Feel inspired for bodybuilding again.. talking about

    posing and we both doing the same show....

    Gym was packed... And the stars aligned. Everyone left.. and I got all Smith Machine area to myself.

    92.8kg

    4 sets of Y3T Giant set

    Incline Smith: Bench x 150 bar only... 20kgx15 30kgx15

    1/ 35kg/side: 1x10 1x10 1x8

    2/ 1x10 1x8 1x5 die

    3/ 1x8 1x8 30kgx7.. no choice but to drop weight

    4/ 1x8 1x8..drop 30kgx 8.. better than 3rd set.

    Incline Flyes: 20kg

    1x11
    1x11 all fine

    1x10 got nothing
    1x10

    Flat Flyes: 1x20 warm up

    1x11
    1x11
    1x10 pause on 9th and get it
    1x10

    Cable crossovers:
    15kg

    1x15 1x15 1x15

    17.5kg 1x15 1x15 1x15

    1x15 1x15 1x15

    4/ 1x15 1x15 1x10 die drop to 15kg x 5

    Pec Dec: 96kg

    1x15

    1x15

    1x14

    1x14 really strong sets.

    super shattered all night.. hard to function... Agony all day Saturday and hurt to drive.
    Last edited by NeCrOmAnCeR; 01-24-2022 at 11:59 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: Rowing and Calves

    So shattered from Chest. Not get to bed early.. Never sleep well on Friday. Snoozed 40 mins. Which could have got me to class on time

    8am leave home.

    5 sets of rowing.. not much intensity.

    Hack Calves: right shoulder is an issue taking the weight..feeling this for last few weeks.

    6 plates x 12 weak

    +5kg=250kg

    1x12
    1x12
    1x12

    5/ drop back to 6 plates 1x15 5x15 4x20

    Leg Raises

    1x36
    1x38/39
    1x36 die

    1x40.. rest pause

    Trying to get out 9.30am.. more like 10am.
    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

    92.0kg

    Chest Soreness 10/10/ hurts to drive.

    Preacher: 40kgx21 55kgx15 60kgx12

    tune.. zone past the pain

    62.5kg x 10

    65kg x 10

    67.5kg x 9

    70kg x 9 still strong. could do 72.5kg

    Underhand Triceps Pushdowns

    28x20 2/ 1x20 prep

    35kg x18
    38.5kgx15

    42kgx12

    45kgx8 extreme. when this is usually high rep normal sets

    Atlantic Preacer in the corner

    61x5
    68x14

    75x8 too much
    68+2.3kg x =70.3kg 1x10

    68kg x 15

    MTS tricep extension... a struggle.

    40kg x 10
    1x11
    1x10

    was going to leave.

    Cable curls: 31.5kgx12

    2/ 1x15

    3/ 35kg x 12 hold at top was quality.

    4/ 1x12
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Sunday: 23rd

    Almost 93kg

    Leg X all fine. Still singles unpleasant

    Watson Squats:

    40kgx15
    60kgx15

    70kg x16

    75kg? No Brave... Jumped to 80kg x 9 tune!

    85kg x 8 brutal... 80kg was easy

    87.5kgx 8

    long rest

    90kg x 8

    92.5kg x 7 strong!

    95kg x 5 to rest. crushed me. 5kg PR!~!

    Squat Press:
    6x20
    7x15
    8x10
    9x10

    10 plates x 9

    +10kg

    1/ 1 x 8

    2/ 1x7 extreme

    not feel could 3rd set. Hamstring said no.

    9 plates x 12 back off set. felt 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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    Monday: Shoulders

    Hammer Shoulder Press being fixed.

    So sitting normal way in Pinweight Shoulder Press it is.

    54/61/ 74

    81x20
    88x20

    95kgx15

    + 2.5kg x 15

    +5kg 1x10 took 100% effort to get it up... 1x10 dead

    Side Laterals: 41kg 1x10... straight after last set
    1x18
    1x17
    1x16

    Front raises on Atlantic...27x20
    34kg
    3 sets of 15

    Rear delts: 68kg x 4 sets of 15.

    45 minutes... Wanted to do more.... but unsure what else... Unmotivated.
    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: 25/01

    92.6kg

    Hi rows:
    40kgx50
    60kgx20

    70kg x 10-12

    75kg: 1x8
    1x8
    1x8

    Underhand Laterals no prep

    80kg x 10
    2/ 1x12
    3/ 1x12... no strength

    Medium grip Pulldowns
    87kg x 18

    +2.2kg x 11

    +4.4kg x 10

    +6.6kg x 9

    97kg x 9 wow... usually this weight is at my peak

    2/ 1x8


    Shrugs: 40kgx20 60kgx12

    65kgx14

    70kg 1x12
    1x12
    1x12

    Underhand
    124x12

    131x12 funny how strong I can be on these.
    131x12
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Wednesday:Hamstrings and Calves

    26th Australia day.

    1 hour of intense training.

    Neil Hill Y3T Hamstrings... I not remember being this strong. I had to drop sets alot in the past.

    1/ 60kg: 1x15 1x15 1x10 53kg x 5

    2/ 1x15 1x15 1x15

    3/ 1x15 1x15 1x15

    4/ 1x15 1x15 1x15

    5/ 67kg 1x15 1x15 1x15 so amazing.. PR sets.. I decided to do a 6th set

    6/ 1x15 1x15 60x10 53kgx5


    Hack Calves

    6plates x 20

    +10kg x 18

    7 plates

    1x18

    +10kg x18

    8 plates x 12

    6/ 1x12

    7x12
    6x12
    5x20


    Lovely to see Mikayla and Damien for the first time in 4-5 months. Talk just the right amount and not ruin workout.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
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    Friday: Chest.

    Super late today.

    93.34kg heaviest yet since before my show

    Hammer Bench Press... very weak

    40kgx60
    60kgx15

    70kg/side

    1/ 1x12

    2/ 1x11
    3/ 1x11
    4/ 1x11

    5/ 75kg 1x10 but 10kg heavier

    Incline Hammer:
    60kg
    1x11
    1x11
    1x11
    1x10 5 sets

    Chest Press: 124kg
    1x10
    1x10

    Still got sore off lots of volume
    Last edited by NeCrOmAnCeR; 02-07-2022 at 10:15 PM.
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    Saturday:Finally made bike class

    10 mins late. but still got in class... very full

    Good to properly sweat again... Been a long time since felt I been pushed

    91.1kg fasted.

    Leg Press Calves.. Stronger than 2 weeks ago

    6x20 7x20 8x20

    9 plates: 1x18

    +10kg 1x15 felt good.

    +15kg 1x15

    +20kg 10 plates... 1x12 quality

    1x12 rest too long and hard to re rack

    drop to 9 plates +10kg: 1x15 9x15-20 8x20 7x25 = 60-65 reps.


    Hanging Leg Raises:

    1x40 slow and got a second wave

    1x30-40 lost count

    1x35 r/p to 40 reps

    4/ 35/ to 40 rest paused.


    Ball crunches first time in a year it feels like..Maybe since last April

    1x40 still strong and felt amazing

    1x40 guessing

    1x25/ 27/28
    Last edited by NeCrOmAnCeR; 02-07-2022 at 10:28 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: Arms

    92.4kg

    Preacher curls: 17.5kg x 16

    2/ 1x16

    20kg: 1x8

    1x9 could not get it up for both sets.

    Close grip Smith

    20kgx25-30

    30kgx15
    40kg x12

    42.5kgx12-15 push through soreness

    45kgx10 actually painful

    47.5kgx8 felt like 55kg

    Low Incline dumbbell curls:
    14kgx12

    16kgx12 rusty

    18kg

    1x10
    1x10
    1x11 start high then full reps. Notice have no forearm veins like I use too.. and bracelet

    drives me insane sliding up and down.. never use too..


    Eugene Pressdown


    42x20
    49x15

    56kgx15

    63kgx10

    2/ 1x10

    3/ 1x10 put the work in

    MTS concentration curls 35kg 1x14
    1x14
    1x14

    Triceps: cable 15kg 3 sets of 15 kickbacks

    12.5kg for extra set...i wrote
    Last edited by NeCrOmAnCeR; 02-07-2022 at 11:34 PM.
    The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
    Reply With Quote

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    Bigger than Ever NeCrOmAnCeR's Avatar
    Join Date: Jul 2006
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    Sunday Legs: Finally Squat again.. unpleasant

    Determined to push through pain and Squat again.. left hamstring felt bad today. Holding me back alot

    Leg X all fine.. except singles.. really grind.. only 2 sets of 8 reps

    Adductors:



    Squats: bar x20 20kgx20 30kgx10.... 40kgx10

    50kg x 10

    55kg/side

    1x6

    1x6

    1x6



    Upside down Leg Press
    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.
    Reply With Quote

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