The making of a IRON-ROCK LION

[MTLKATO]

MTLKATO (wats that name mean anyway?)

JUST THE NAME I GOT FROM THE FREEZER BOYZ

MTL = METAL, NOT TRYING TO BE BIG HEADED AY BROTHER BUT IT WAS GIVEN TO ME CAUSE I WORKED LIKE A MACHINE AND DID SOME CRAZY STUFF. (STACKED 30KG MEAT PACKS IN MINUS 10 DEGREES, USE TO DO ALOT OF DIPS BETWEEN THE RACKS TO KEEP WARM WHILE WAITING FOR CARTONS. DONE OVER 600R IN ONE 8HOUR SHIFT, ALOT OF THOSE SETS WERE 50R WITH 150KG BODYWEIGHT, ITS THE MAIN REASON WHY I HAVE REASONABLE UPPER BODY STRENGTH)

KATO = JUST MY MIDDLE NAME BROTHER

[2guns]

BAHAHHAHAHA!!!

[MTLKATO]

do u drink this MTLKATO

NOPE BUT I WANT SOME!!

GRAPE FLAVOUR, MEAN AZ

[2guns]

IV GOT SOME U CAN BUY.... $229.90

ITS COLA GRAPE FLAVOUR

ARE U INTERESTED?

[MTLKATO]

NOT FOR THAT PRICE AY, LEAVING WORK SO I CAN GO GET A JOB WITH LESS HOURS SO IVE GOTTA SAVE MY MONEY BRO.

[2guns]

WE COULD COME TO SOME KIND OF ARRANGMENT... WHAT DO U THINK IS A FAIR PRICE?

[disasterpiece]

WE COULD COME TO SOME KIND OF ARRANGMENT... WHAT DO U THINK IS A FAIR PRICE?

YOUR PRICE IS A RIPOFF. HE COULD PROBABLY GET THAT HIMSELF CHEAPER THRU HIS SUPPLEMENT BUSINESS

[2guns]

WE COULD COME TO SOME KIND OF ARRANGMENT... WHAT DO U THINK IS A FAIR PRICE?

YOUR PRICE IS A RIPOFF. HE COULD PROBABLY GET THAT HIMSELF CHEAPER THRU HIS SUPPLEMENT BUSINESS

MATE DONT FLAME MY SHIT! I JUST SAID HE CAN NAMKE PRICE AND I WILL WORK SOMETHING OUT FOR GRAPE COLA STUFF

[disasterpiece]

HEY SAM, ARE YOU STILL WITH ROTANGS_OFF?

[samoan_muscle]

HEY SAM, ARE YOU STILL WITH ROTANGS_OFF?

Your a try hard DP...

End of story .

[disasterpiece]

please turn off the water works samoan_muscle!

[MTLKATO]

BACK TRAINING AFTER MY LIL LAY OFF

MONDAY OCT 20TH

BACK

BENT OVER BARBELL ROWS

2X20R 60KG

1X12R 80KG

2X6R 100KG

1X10R 80KG

LPD

1X20R 50KG

3X10R 100KG

1X6HALF/R 130KG

CABLE ROW (NEUTRAL GRIP)

2X10R 100KG

1X8R 130KG

1X8R 100KG

LPD (PALMS FACING TOWARDS HEAD, FORGOTTEN THE NAME SORRY)

4X12R 70KG

WIDE GRIP INCH PULL UPS SS WITH STRAIGHT ARM PULL DOWNS

4X10R SS 4X20R 20KG

BODY IS FEELING GOOD AFTER MY BOUT WITH THE FLU, EASY TRAINING.

[MTLKATO]

TUESDAY 21ST OCTOBER

CHEST AND TRICEPS

FLAT BENCH BB

2X20R 60KG

2X20R 100KG (FULL PAUSE ON CHEST, EXPLOSIVE UP, EASY)

2X5R 160KG (WTF, NO EXPLOSIVE POWER AT ALL, GRINDED THESE MOFOS OUT)

1X4R+1R ASSIST 160KG

6X3R 120KG (FP, EXPLOSIVE UP, CLOSE, MED, WIDE GRIP)

INCLINE DB

4X12R 45KG

DECLINE BB

2X15R 100KG

2X6R 140KG (TRICEPS ARE DEAD)

CABLE FLYES

6X12R 70LBS (2DIFF ANGLES)

TRICEP PUSHDOWNS V-BAR

4X20R 100LBS (STRICT)

ONE ARM TRICEP PULLDOWNS D-BAR

4X10R 40LBS

ADDED TRICEPS IN AS AN AFTER THOUGHT. THE BROS WERE HAVING SOME FUN ON THE TREADMILLS 20KMPH, 6INCLINE, 2MIN BURSTS. QUICKLY FINISHED MY TRIS SO I COULD HAVE SOME FUN TOO

DONT KNOW WHAT WAS UP WITH MY BENCH TODAY, 2 POSSIBLE REASONS FOR MY LACK OF STRENGTH,

NUMBER 1. EXHAUSTED MY ENERGY ON THE EXPLOSIVE 20R HUNDYS

NUMBER 2. BEEN OFF MY CREATINE ALL OF LAST WEEK, BUT STARTED MY CYCLE AGAIN ON MONDAY.

[MTLKATO]

Been busy at work and long weekend in Hawkes Bay so just been chilling out. Have been throwing around some weights at work, overhead press for shoulders, traps, back = bent over rows, and curls for bis, and 350 push ups for chest 5x60 1x50. Shoulder shruging my bosses quad bike with my 2 work mates on it was a little bit of fun. Back at the gym tomorrow to lift some real weights!

[soundsgood]

Shot Bro! You found the Caps lock key! :pfft:

Good Journal, pity you cant hit your legs as hard as your upper body or you'd be an even bigger monster! Awesume Benches \:D/

[Luigi]

Shot Bro! You found the Caps lock key! :pfft:

Good Journal, pity you cant hit your legs as hard as your upper body or you'd be an even bigger monster! Awesume Benches \:D/

:ditto:

so your a bit of a bar-body then MTLKATO?

strong chest,tris and bis.

weak back and legs.

[MTLKATO]

Shot Bro! You found the Caps lock key! :pfft:

Good Journal, pity you cant hit your legs as hard as your upper body or you'd be an even bigger monster! Awesume Benches \:D/

Yep!! Took me a few weeks to find it ay.

Yeah I wish my leg and shoulder strength was up there with my chest and tri's, just taking it slowly on the legs though, deads are coming along nicely squats not so good :oops:

[MTLKATO]

so your a bit of a bar-body then MTLKATO?

strong chest,tris and bis.

weak back and legs.

Yep lol, its not that I want to be, I just have to work around the knee injuries. Calves are strong (have done 400kg + BW on standing calf raise and 400kg + 100kg training partner sitting on the leg press)

Back, whoa your the first to say I got a weak back but your right. I should be doing way more weight then I currently am.

So new goal for back will be Bent over row 120kg 6r in the next month, 140kg 6r by the end of the year.

[MTLKATO]

Wednesday 29th October

BACK

BENT OVER BARBELL ROWS

2X20R 60KG

1X12R 85KG

2X6R 105KG

1X10R 85KG

LPD

1X20R 50KG

3X10R 105KG

1x 8r 105kg

CABLE ROW (NEUTRAL GRIP)

2X10R 100KG

1X8R 130KG

1x10R 100KG

LPD (PALMS FACING TOWARDS HEAD)

4X12R 70KG (These burn my forearms, love them)

WIDE GRIP INCH PULL UPS SS WITH STRAIGHT ARM PULL DOWNS

4X10R SS 4X20R 20KG

Biceps

Ezy Bar Curls (Alt Close and Wide Grip)

10x12r 40kg (Everyone was hogging all the DB, still got a massive pump with the ezy curls)

Crusifix Cable Curls

3x12r 60lbs (Good finisher, arms are pumped, cant complain)

Wanted to throw in some Hammer Curls, cant get past 6 guys and one DB rack though. Next week for sure.

Chest tonight, going to have a bit of fun and see how many reps I can get at 100kg flat bench. Going for 30+ :pray: :pray:

[poos_n_wees]

Great workout! Strong rows :nod:

So new goal for back will be Bent over row 120kg 6r in the next month, 140kg 6r by the end of the year.

\:D/ ...and the deads will only help with the back thickness too

THE BROS WERE HAVING SOME FUN ON THE TREADMILLS 20KMPH, 6INCLINE, 2MIN BURSTS. QUICKLY FINISHED MY TRIS SO I COULD HAVE SOME FUN TOO

:pfft: You guys need to get out more

[MTLKATO]

Great workout! Strong rows :nod:

So new goal for back will be Bent over row 120kg 6r in the next month, 140kg 6r by the end of the year.

\:D/ ...and the deads will only help with the back thickness too

THE BROS WERE HAVING SOME FUN ON THE TREADMILLS 20KMPH, 6INCLINE, 2MIN BURSTS. QUICKLY FINISHED MY TRIS SO I COULD HAVE SOME FUN TOO

:pfft: You guys need to get out more

Thanks P dub!!

[Luigi]

yea your backs much stronger than most peoples (including mine) but in comparison to your chest strength its seriously lagging, how much do you deadlift ?

[MTLKATO]

Thursday October 30th

Chest

Flat Bench BB

2x100+R Bar warm up

1x50r 60kg

1x25r 100kg (Whoa I thought I couldve done more :oops: )

1x20r 100kg

3x15r 100kg

1x10r 100kg( Mean!! WICKEDLY FULL PUMP 8) )

Incline DB

6x15r 30kg

1x10r 30kg (Chee my triceps are dead!!)

Decline BB

2x10r 100kg (triceps are now DEAD and BURIED)

3x10r 100kg (um, I cut the triceps portion of the lift out)

5x10r 0kg :oops: :oops: :oops: Had NOTHING left to give

Cable Flyes

6x15r 60LBS

1x10r 60LBS (Nice and Easy)

Was trying to see how much I could bench the HUNDY for, thought I had at least 30r in me...NOT EVEN OWL!! Decided to try something a bit different, Im calling it Centurion Chest Training due to the 100r of Flat at 100kg (hope to get 100kg for 100r on the Incline and Decline, work in progress?)

This was the most massive workout ive ever had, lots of fun

[soundsgood]

A Hundy at a Hundy! Thats wicked strength and stamina mate!

You must have been shattered last night

[MTLKATO]

A Hundy at a Hundy! Thats wicked strength and stamina mate!

You must have been shattered last night

I was sweet until inclines, next time I do this I will hit incline first (I'll start at 100kg Incline BB), decline 2nd, finish on flat.

Luigi, My Deadlift is 150kg for 6r, with an increase of 5kg per week hoping to be pulling 200kg for 6r just after new years.