2017:My Future Destiny: Necro is here to change the future

[NeCrOmAnCeR]

Chest extremely sore( still sore on Monday as I write this)

9/10 sore
Joints too! Feel like need a rest day.

93.9kg weight has been normal now for over a week. Stopped 2-3kilo fluctuations

Giant set: 3 drop set pressdowns 10-12 reps per drop. Overhead extensions 15-20 reps. Dips to failure.

4 warm up sets starting very light,then have a break getting music ready. Joints ok after.

1/ 42kg: 1x10 1x15 1x12 ( been doing too many reps last time 3 sets of 20 :O no wonder the pump was out of control)

2/ Full stack: 1x11 1x10 1x10 last 10 reps very hard.

3/ 1x10 1x10 1x10 last set extreme. Start to shorten reps to get done.

Overhead Extensions

1/ 35kg: 1x20 easy; joint pain on this set

2/ 35kg 1x20 should have increased weight

3/ 38.5kg 1x20 strong. No issues. 2 off full stack...which is amazing!

Dips:
1x30 bottom out reps
2/ 1x21 pump is too much
3/ 1x23+ 3 extra. [b] Chest feels re-activated/ Sore and full again.

Downstairs Biceps with Watson dumbbells
Still unsure of program
I know it does not say 3 drop sets of Incline dumbbells. But wants Giant sets. Only giving Inclines and Spider curls. Which is not enough volume
So I do it my way: 3 drop sets+ Spider= 65 reps per set

12.5kg
1/ 1x20 1x15 1x15
2/ 1x20 1x15 1x15
3/ 1x20 easy 1x15 1x15 rest on knees between sets.

4/bonus: 15kg: 1x20 and pause to go again. No chance. Not even 1 rep.

Spider curls. Super sets with inclines
7kg
1/ 1x15 1x5
2/ 1x14 1x8
3/ 1x14 1x6

Bonus round: Gym empty: 6pm workout. Should be out by 7.. Stayed till 7.30+

Twists with Ez Bar
5kg/side
1x20 1x8
1x20 1x10
1x20 1x10

Reverse cable curls
17.5kg x20
24kg too heavy: 21kg x 20 not feel as nice as lower weight
17.5kg x 20

Downstairs cable curls on machine
53kg
1x20
1x20
1x20
60kg rested x20

Looking amazing Jacked all over.

[NeCrOmAnCeR]

93.7kg

Rolled Itb's/Quads and Hams before workout and stretch lower back over it too.

Giant set week 3:
Leg press: 40 reps normal. 20-25 reps wide
Leg Extension: 3 drop sets of 10-12
Squats: One set of 10-12

Leg Press: 4 plates/side
1/ 1x20 1x20 pause not rack. 1x10/5/5 killed me
2/ 1x20/20 Wide: 1x10 1x10 1x5 just
3/ 1x20/20 easy after adequate rest. Wide: 1x10 1x5 1x5 could not do 5 more reps.
4/ 1x20/10/10 lower back pump agony with Belt on. felt constricted. Not help at all Wide 1x5/5/5/

5/ 1x20 1x20 easy Wide: 1x10 1x5 1x5 1x5 determined to get 25 reps. Lower back fine now.

Leg Extensions: 33x40/54x15 75x12
1/ 89x10 82x10 68x10
2/ 89x10 82x10 68x10
3/ 89x10 75x10 61x10 last two sets killed me
4/ 89x10 75x10 61x12 smashed
5/ 89x10 75x10 61x10 wanted to go heavier/ but failure was on every set.

Squats:Barx30 20kgx10
1/ 30kg/side: 1x12 no belt
2/ 1x10 slow reps. concentrate on form. Shattered and hot at the end. No back pump yet. Just tight
3/ 1x10 brief sit down to relieve back/ reps felt good
4/ 1x9 with belt / agony from lower back.So hard to do these reps

5/ 1x10 no belt. Legs look so amazing! back pump went away for this set. Normalise.

65 minutes instead of 50 due to pump.

Took forever to put weights away.

Came home and just sat for half hour. Then I felt fine. Like it never happened. Not crippled in any way from workout.

[NeCrOmAnCeR]

Parkview ride fasted: 40 mins 13km's Before Leg soreness hit. I did this ride probably best in weeks up hills. Never any hunger pains once had Oxyshred. And can get through with water too. If not for this fat burner. Think I would not have the energy to be awake 90 minutes before ride and keep hunger at bay.

Legs extremely sore during the day.Lower back very tight too. Not usually happen.

Thinking I would workout early or at least 6pm. Ha! No. Finish 8.45pm

94.1kg

Giant sets:
Seated side laterals
Seated front raises
Rear delts
Shoulder Press

Side laterals: 12kg: thought about going heavier.
1x20 stiff
1x20
1x20 first 10 easy and next 10 push through

Front raise: 12kg
1x20
1x20
1x20

Rear delts. Had approriate bench beside me to stand up and put head on. Shattered when got to these. Thought I needed heavier weight
but failure reached at end everytime
12kg
1x21
1x21
1x20

Shoulder press: 26kg( last time 24kg) 28kg I remember last year before prep
1/ 1x20
2/ 1x20 left arm not smooth and not staying with same pace as right arm
3/ 1x20 much better reps. Perfect control in unison. no sign of failure before 20th rep.

Pump so painful at end of the 3 sets had to walk downstairs to weigh in and come back still not gone away. Just train through it.

Choose Machine press over Plate loaded hammer press: Left arm still weird pain.
1/ 45kg: 1x20 1x20 1x20
2/ 1x20 1x20 1x20.. brief pauses. Not rack just hold in air.\
3/ 50kg thought I might fail on third set. but going heavier was fine: 1x20 1x20 1x20
with
Plate side laterals
Could not pick up 10kg

5kg: 1/ 1x20
2/ 1x20 pump is full on now
3/ 10kg x 10 awkward 5kg 1x10

Smith Shrugs
30kg/side
1x20
1x20
1x20
35kg x 20
40kg x 15 easy usually hard
45kg 1x8 killed me

35kg x 17 also awesome reps
30kg x 27

Face Pulls
17.5kg x 20
15kg x 20
15kg x 23.. not have to use bodyweight and lean back so much with less weight.. trying to activate rear delts. Not feeling it like last time

3 weeks ago when did these.

[NeCrOmAnCeR]

No cardio: Job interview

Quads very sore. Cannot walk properly which is a problem in public and Shoulders look enormous right now. Cannot fit in my hand. Upper body feels sore.
Like I need a rest day. Once at gym though. Great intensity and got the work done

93.9kg

Giant set x 3( like to do 4 rotatations. But shattered after 3)
Bent over rowsx20
Underhand Laterals x 20
Iso lateral front raise x 20
Straight arm pulldowns x 20 ( only because I don't believe Pullovers is for back. They are for Chest.[/b]

Bent over rows:
1/ 20kg x 21
2/ 25kg sets: 1x20
3/ 1x20

Underhand Laterals: 40kgx40
120kg x 20
140kg x 20
140kg x 15 shattered

Iso Lateral front raises
40kg x 20 too easy
45kg x 15 so much harder
45kg x 9 drop to 40kg x 6

Straight Arm pulldown
35kg
1x21 just right

then thought I could handle heavier weight. And I could not

2/ 38.5x10 35x5 31.5x5

3/ Different cable pulled from top: 42kg x 15 30kg x 5

Seated rows Superset
Close grip x 20 Wide x 20

Close grip
77kg x 20 too easy
87kg x 20
87kg x 20

Wide:
77kg x 20
67kg x 16 fail hard
67kg x 20 took every ounce of me to get past 16 reps

Pumped and Shattered in half hour or so

Rollouts
1x25 easy
1x23 fail
1x20 killed me to get to 20th

Planks
1/ 100 seconds
2/ 90 seconds
3/ 90 seconds.

[NeCrOmAnCeR]

Parkview ride:38 minutes 12kmwith sore legs. And did hills in higher gear. which was very very hard. But much better than spinning in first gear and getting nowhere.
No hunger ever with Oxyshred and just ok with no water bottle.If I have Oxyshred before I go.

93.7kg

Glute Hame Raise:
1/ 1x25 PR?
2/ 1x22
3/ 1x22
4/ 1x22 combination of full let out reps with short squeeze ones.

Lying leg curls: 32x20 pause 1x20 very stiff
15-20 rep drop sets x 3= one set
53x15
46x10/5
39x10/5

2/ 53x20 46x15 32x15
3/ 53x15 46x15 39x15
4/ 53x15 46x10/5 39x5/5/5
5/ 53x15 46x15 39x15 4th set struggled to get done. 5th set was fine. 225 reps total+ 91 reps from glute hams= 316 reps

[NeCrOmAnCeR]

Back to work and timed lunch breaks. Not nice. Hard to fit all food in and read. Up at 5am and home at 5pm=tired.

94.45kg


Flat bench dumbbell press( last time Low Incline)
24kgx50-70 reps
Barbell bench 5kg/side x 40-50 reps

30kg x 20
36kg x 15 left tricep fine once warmed up

42kg x 12
46kg x 10 heavy but full control
48kg x 8 save reps in me for next lift
50kg x 8 just getting reps. Right arm going wide for no reason. Also noticed going down to far . Rectified

50kg x 7 still not perfect. feels like weight falls down rather than controlled Should be doing 52kg and 54kg easily now

Incline Bench: 20kg x 20
30kgx15
35kg x 10+
37.5kg x 8 shoulders not feel warmed up. Binding. Definitely warmed up. Need to roll out more on golf ball

40kg/side 1x7
2/ 1x6 not feeling strong. cancel third set. Not feel as good as last time. Pushing through weird pain.

Incline flyes
22kg x 15 easy
24kg x 15
24kg x 15 tight but better quality reps. to failure.

Flat flyes:
22kg
1x15
1x15
1x15

Pec dec
89x20
96x15
110kg x 10
110kg x 12 at limit.. When use to be able to do full stack plus more with ease.

[NeCrOmAnCeR]

Moderate RPM class. Never need to wipe brow or wish it was over. Proving it to be too easy. Still soaked.

Over doing Calves I tell myself.. Going to change exercises.
then
Do a blistering 5 sets with 50kg which I not think was up for. Turns out very strong and higher reps than all previous weeks. Back to where I was start of January before shoulder injury. So 3 months to get back to it

Stretches and 25-30 reps per leg bodyweight shows that I am strong. did a quick set on Standing calf raise with plates loaded.

Not rush in. Prepare mind and body.

[b] 50kg dumbbells. 5 sets:[b]

1/ 1x15 smooth and hold last rep hold/ lots of warm ups really helped. Focussed.
2/ 1x17 decide to leavbe dumbbells on platform. Step up and take them. Less strain on me. A much better start. Take rings off too
3/ 1x16 nearly lost it but recovered fine. And hold last rep at top
4/ 1x17 smooth full reps.
5/ 1x20 Even did 1 extra rep to make sure got 20 done

Seated calf raise
20kg x 25

25kg
1x20
1x20
1x20

27.5kg
1x20 breathrough finally getting higher reps. Instead of 14 every week
1x20

30kg:
1x16
1x14


Pinweight
130x15
160x15
180x15
200kg x10-12 felt good compared to last week

160kg x 15

10.20am at gym too long.. Near 2.5 hours dying of hunger..

7 weeks going to 8 weeks post show and never had Hotcakes yet. Today I needed them( no pizza yet either post show

[NeCrOmAnCeR]

Love strong week. Instead of debilitating pumps.
94.8kg
Raining in morning. Then Sunny in afternoon. Could have gone Coast. Been too many weeks. No point going as as a Pauper. No fun.

Daylight workout in my head. 6.30-8.00.. never made food shopping either.

Standing dumbbell curls

Warm up barbell: x 30
12kg x 20

then downstairs for dumbbells. Only had to put plates under feet to brace self against Incline bench[b] Y3T program never has Standing curls. And I miss them. Substitute for Seated today.

15kg: 1x10-12
17.5kg x 10 easy

20kg x 8
22.5kg: 1x8 feels very heavy
2/ 1x8 strong reps and not feel ready for 25kg- out of practice
3/ 1x8

Upstairs

Wide Ezbar curls: 15kg x 8 max last time

15kg
1/ 1x8
2/ 1x10
3/ 17.5kg x 7 to failure very extreme reps.

Close Grip Smith
40kg x 20
50kg x 12
52.5kg x 10
55kg x 10 fast and strong

57.5kg x 8 now heafvy

3 Plates: 120kg: 1x6 same as last time. Full to Chest reps. 100% all I got. No chance of another descent set in me :/

Hammer curls: 22kg x 11
24kg:
2/ 1x10 felt too heavy then pushed through it and got work done! Want to grow? then get through the pain threshold.
3/ 1x10 absolute failure.

Tricep pressdowns: warm up sets: full stack x 12

Full stack+3 on top: 1x10 smooth reps.
2/+4 1x10 : Stand back and still easy reps. Cannot add any more weight on.
3/ 1x10

Overhead Extensions: prep sets to make sure good at this.
42kg x 12
Full stack[b] PR sets
45.5kg
1x10-11
3/ 1x12 once started very strong reps. ( still extreme to get started.) Amazing when use to struggle with 35kg

sore lower back for no reason. Needs to be undone and shoulders also getting knotted up

[NeCrOmAnCeR]

94kg exactly

Sunday: Back killing me and got to gym too late due to not doing food prep earlier in the day. Got there at 8pm and walked in and out. Too late.
3 Squat racks in use. No one cool there. But good conversation before leaving made it worth coming.

Dumbbell Press
Barbell x 55

22kg x 40
30kg x 12
34kg x 12 skip 32kg

36kg x 10 fine

38kg x 10 strong.. balance on Shoulders fine and get reps

40kg: Tried to do it by myself. Not go up. Got Steven to help get up. Then assist me: 1x6 and throw on floor. says all me.

Hammer Machine Press: 20kg/ 40kg prep
50kgx10
52.5kg x10
55kg x 8
57.5kg x 8

60kg x 6 same ole story. Not progressing at all

Side Laterals
12kg: x12

14kg
2/ 1x11
3/ 1x10+
[b] 1x12 RP 1x3 RP 1x2.. felt great tp exhaust muscles.

Front raise:
18kg
1x10
1x10
1x10+

Shrugs
40kg 1x25
50kg x12
40kg x 20

Soaked and here 8.45-10,00pm. Should not take this long.

[NeCrOmAnCeR]

94.3kg

Cable high rows
33x50
54x20
54x20
75kgx12 all warm up sets

Dumbbell Rows:50kg x 12 prep

52kg: 1x10 fine smooth reps
54kg: 1x10 strong. Both arms working well
56kg: 1x10 brutal now.Quality though
58kg: 1x8 each arm pulling the same. At limit Going to get back to 70kg this year: 54kg limit last time

T Bar rows
60x15
80x10
90x10 no arm issues. All warm ups

100kg
1/ 1x9 very hard
2/ 1x9
3/ 1x9
4/ 1x9

Rack Deads
120kg
1x10
1x10
1x10 same as always at limit reps. Need to get a plate a side on this during next 6 months.

Wide grip Pulldowns
145 x 10

160kg
1x9
1x9
1x8 very slow and purposeful reps Almost going to walk out and not even do these as nearly 9pm. Worth the effort to stay.

[NeCrOmAnCeR]

94.0kg

Lying Leg curls: 32x20

32x20
25x10 each leg

60x12
74x12
81x10 strong
88x10 keep in working zone. not fully lower

95kg full stack
1x8 hits hard, maximum reps
2/ 1x8 strong
3/ 1x10 much improved from last time

Romanian Deadlifts
15kg x 15

30kg: 1x12
35kg:= 70kg/ 90kg total= 10kg increase
2/ 1x10
3/ 1x10 strong but smashed me too.

Suppose to do Walking Lunges. Which i would be stronger on and start getting back to 20kg/side which is a warm up really.
9.24pm and
much to do before work tomorrow. Now have to set alarm for 5am to beat traffic.

[NeCrOmAnCeR]

Shattered and tired from only 3 days of work Took forever to get basic stuff done and get to gym. No cooking either. Bought lots of Sushi for tonight and to get me motivate to suffer at work on Saturday.

4 sets of 14-18 reps
Smith Machine:

Shoulder press barbell warm up. 1x50-70 reps

20kg x 50

30kg x 14
35kg x 14

40kg x 14
42.5kg x 14
45kg x 14 tight strong reps in range of motion: no shoulder issues.
47.5kg x 14
50kg x 14 just getting last rep.. Hoping for an increase. but after shoulder hurting to extreme pain on Tuesday. Happy I can train today


Incline cable flyes
15kg
1/ 1x20
2/ 17.5kg: 1x18
3/ 1x14
4/ 1x18 could not get 20 reps.

Hammer Decline Press
60kg: 1 x20...legs floating= shoulder pain: Legs to floor..No pain at all.
2/ 1x
3/ 70kg/140kg: 1x15 just right. Nice reps
4/ 1x15 max effort/reps.

Cable crossover.
15kg:
1x18
1x18
17.5kg: 1x15 done. felt great.

[NeCrOmAnCeR]

Work 7.30-5pm..come out gets dark.

Home full of energy. Happy work day is over and get 2 days off. Then tiredness hits

Still made it to gym.. way too late for a Saturday night.

7.45-8.45pm. cool people leaving as I start leaving me with no one inspiring.

Barbell curls was supposed to be warm ups.. then realise how much I miss them.

Doing super strict looks and feels amazing.
5kg x 15
10kg
1/ 1x15
2/ 1x15 tight perfect reps.
3/ 1x15 max

Cable curls: 28kg x 20
31.5kg: 1x14 much harder
3/ 1x14

French press
20kg/side
1/ 1x14 right elbow grief
2/ 1x14
3/ 1x18 finally found some strength.. so much stronger last time though.

Pressdowns on hard side for a challenge.. Should have done this a year ago
42kg
1/ 1x14\
2/ 1x14
49kg
1x14 easy now. can definitely do more of stack next time.

Hammer curls
20kg
1x11
1x11


Not shattered.
Not soaked. But arms look great. and I did not fail on consistency. Getting the work done!

[NeCrOmAnCeR]

Parkview ride first up 12.4km 36 minutes.. Just right temperature.. feels good to get fresh air. Went up hill in high gear.

Squats 6 working sets

7.20-8.45pm

No one good here. On public holiday weekend. But I am in the zone and care not for those training beside me.

Bar x 50
20kg x 25 deep as possible no knee issues.
30kg x 15 straight up after 20kg

40kg: 1x14
45kg: 1x19

50kg: 1x8

55kg: 1x8 perfect deep
3/ 1x8 solid set everything fine
4/ 1x9 extra reps to make sure
5/ 1x9 very happy
6/ 57.5kg: 1x8 start higher on first 3 reps then go deep. So good have to do extra 3 plates set

7/ 60kg: 1x4 good depth but higher than usual.. More lack of strength than being crushed.

Gave it all I could, not up for another set.

No back issues at all after Aspro clear stopped back pump. No back issues at all. Wanted to train for 3 hours and would have if others working out inspired me.

Leg Press:
4Plx 15
5pl x10

6 plates x 10
7 plates x 8 crush me

8 plates per side: 1x6 Was hoping to get to 9 plates for a few sets
2/ 1x6 still no improvement

Would have been here till gone 9pm doing these.. Then need to do 5 sets Hack Squats.. 9.45pm finish no. Not today.

[NeCrOmAnCeR]

10.30am

Standing Calfs

50kg: Dumbbells

1/ 1x20 and hold 20th forvever

2/ 1x20 stumble on 15th recover and got reps done. Hold 20th

3/ 1x19 destroyed me on last reps

4/ 1x16 losing strength : No ring bite today

5/ 1x16 losing grip

Seated Calf

20kg x 25

25kg:
1x20
1x20
1x20

27.5kg
1x15
1x15\
1x15

30kg
1x10
1x10 got nothing

130x20
160x20
180x13
200kg x 10

[NeCrOmAnCeR]

Bar x 50
95.0kg
Smith Machine Seated press:
20kg x 45
30kg x 15
35kg x 15

40kg: 1x14
42.5kg 1x14
45kg : 1 x14 right shoulder telling me it not like this. So I did another set
4/ 45kg: 1x16 did extra reps to push to failure.

25 minutes to do all these.. One of my favourites. Slowly get back to 50kg a side which is where I should be minimum requirement.

Side laterals downstairs
12.5kg
1x14+
1x14+
1x14+ such perfect reps

15kg: 1x14 great form.. all sets should have been 50kg

Face Pulls
17.5kg
1x20
1x20
1x20

21kg x 15.. read journal.. was doing 21kg easy last time. All sets should have been 21kg

Shrugs: Smith
30kg: 1x25
1x25

35kg 1x15

40kg: 1x12
1x12 no where near as good as 2 weeks ago.. much higher reps

[NeCrOmAnCeR]

95.32kg

Legs very sore today. Hamstrings worse than Quads hard to walk at normal pace.

High Cable rows: 47kg: 1x150
54kg x 30

Seated V bar rows:
77kg x 20 warm up

97kg:
1/ 1x18
2/ 1x16 hard reps despite long rest.
3/ 1x16

Underhand Lateral rows: 40kg x 15
70kg/side=140kg
1/ 1x16
2/ 1x17
3/ 1x18

Dumbbell Rows
50kg:
1/ 1x14 really let swing away from body. Brutal reps.

2/ 1x14 out of breath end of set. left arm dying towards end

3/ 1x14 normal form..No energy of strength for Kai style set.

V Bar close grip pulldowns downstairs

115 prep

145: 1x16

2/ 1x16

3/ 160x14 rest pause 1x3. so heavy but so good.

[NeCrOmAnCeR]

Back quite sore in a good way from last nights workout.

Last night time management was perfect.

Today. I failed. Well I left 7.30ish.. by time started first working set it was 8.05. Finish 8.45. Need to be home eating 8.30. Giving 1 hour or leisure. before trying bed 9.45am
Which have been successful at getting 7 hours sleep before 5am alarm. Which can't ignore. To be out the door at 5.50am. Work 6.30am.

Lying leg curls downstairs
32x30
32x20
20kgx singles for 2 sets of 5

1/ 53kg: 1x15 too easy despite being really sore at work in hamstrings today.
2/ 60kg : slow tempo after rest. reps just right to failure
3/ 67kg: 1x14 killed me.. Yet can do full stack for 3 sets of 8?
4/ 1x15
5/ 1x14

Seated Leg curls
\47kgx15

61kg
1/ 1x14
68kg x 14
75kg x 14
82kg x 14
89kg x 10 max

6/ back off 75kg x 15

Needed alot more volume today.. Standing leg curls/ Glute ham raises./ walking lunges

[NeCrOmAnCeR]

Trying for 7.00-8.00pm

7.40pm remember stopped RBT on way to gym

too much talking meant 8.45pm by time finished. As said would work Saturday,meaning 5am wake tomorrow..

Warm up bar x 91 reps.

Shoulders feel almost normal. Strong and better condition than last week.

Giant set x 5:

Incline Smith: 3 drop sets of 10 for one set.
20kg x 20
30kg x 10+
35kg x 10+

1/ 35kg: 1x10 1x10 1x10.. Not want to go straight for 40kg. Which i wrote in journal last time that I must increase the weight.

2/ 40kg: 1x10 1x10 1x10 strong full reps. Very happy. Could go heavier if had partner for proper drop sets.

3/ 1x10 1x10 1x10 much harder despite alot of rest

4/ 1x10 1x10 1x10 every set was extreme. Very close to failure on 3rd set but got reps done. Without reducing weight.

Incline Flyes: 20kg( up from 18kg:
1/ 1x15 smooth
2/ 1x15
3/ 1x15
4/ 1x12 got nothing

Flat Flyes: 20kg
1/ 1x15
2/ 1x14
3/ 1x14
4/ 1x12

forgot to put Prototype 8. Pump not really appear at all. That whole chest tightening to feel painful feeling on 2nd sets just not there.
However
felt nice and full after workout. Perfectly dry. No sweat tonight. Stronger yet no pump? Best weights yet on Week 3 :/

Cable crossovers: 15kg

1/ 1x15 1x15 1x10

2/ 1x15 1x15 1x12

[NeCrOmAnCeR]

Work in morning. Ruined me. So tired for rest of the weekend. Could not get motivated to go down coast for workout.

Went to Goodlife. Empty.

Worlds:

Standing dumbbell curls: Barbell curl warm up.
12.5kg x 20
15kg x 12
17.5kg x10
20kg x 10

22.5kg:
1/ 1x8
2/ 1x8
3/ 1x8

Dips:
1x35

20kg x 15
30kg x 15

40kg:
1x14
1x15 hold 14th rep deep then push out 15th to prove strength.
1x14

Preacher curls: Standing. Have not done in such a long time.

10kg x 15

15kg
1/ 1x10
2/ 1x10
3/ 1x10

Reverse Grip Smith:
20kg x prep

40kg x 10
45kg x 10
47.5kg x 8
47.5kg x 10
50kg x 10 slow and strong

downstairs cable curls
53x15
60x15
67x10
74x5 test.. too heavy
60x5 drop set

Hammer curls: 22kg.. 24kg feels too heavy
1x10
1x10
1x10

One Arm cable kickbacks
12.5kgcx15-20
15kg x15
15kgx 15
17.5kg x 12 slow strong tension

Reverse curls:
17.5kg x 15
24.5kg x 12 max strength not like reps.
21kg x 15

10kg sets of cable curls 2 sets non stop

1x12
1x12
pause
1x12

No enthusiasm to go gym.. got there well before 6pm and left after 7.30pm

Great conversation with Ben made it all worthwhile. Bodybuilders never quit a day. I got the job done.

[NeCrOmAnCeR]

No cardio and did intend on going gym for Calves. Got dressed to go. Too hungry. Stayed home. French toast. It was not good. Should have gone gym

Tired and cannot get it together. to get out of house.

Excellent late Sunday afternoon. Have not done one of these in months.

Meal prep made me late for gym when I thought had it under control

Leg X: 33 x 50 54x20 75x20

Good conversation with Steven after not seeing him all week.

Hack Squats: 20kgx20
40kg x 15+

60kg/ 120kg which use to be working sets in 2014. Now should be warm up

1/ 1x16 trying not to bottom out and give back grief.

2/ 65kg. 130kg: 1x16 mich harder

3/ 1x16 smooth and deeper. till full failure.

4/ 1x15 killing me. Was going to do 6 sets. But this set pushed me to limit.

Leg Press:
3Plx25
4PLx15
5Plx14

6 Plates/side
1/ 1x18
2/ 1x18 so perfect both sets.
3/ +10kg=130kg/260kg:: 1x18 pause at 16. Really into it Loving high reps with perfect form.
4/ 1x18 back soaked.
5/ 1x18 done like 10/12/14 then singles..[b] minimum back discomfort 3/10

No more time for Legs: 8.40pm

Moderate soreness on Monday; ok Tuesday

[NeCrOmAnCeR]

Keen for workout. Headphones would not sync. Fuming. I was ready to throw phone across the room and leave.

Persevered. Only just. Got to see Tim briefly which was rad

Side Laterals
12kg:
1x20
1x20
1x20


Front raise: 12kg
1x20
1x20
1x20

Rear Delts
12kg
1x20
1x20
1x20

Dumbbell press:
26kg:
1x20
1x20
1x20 all fine. 28kg felt too heavy;


Machine Press.Plate loaded: 30kg/side
1/ 1x20 1x20 1x20 felt too easy

2/ 1x20 1x10/10 1x10/5/5 extremely hard.

3/ 1x20 1x20 1x10/1x10

Side laterals: 5kg
1x20

2/ 10kgx10 5kg x 10

3/ 10kgx10 5kg x 10....5kg too easy and 10kg could not grip right to feelt comfortable.

Still done by 9pm

[NeCrOmAnCeR]

Warm ups on Cable High rows: 47kg x 50
53 x 20+

Chins: Wide:
1/ 1x18 very nice slow and perfect controlled reps
2/ 1x15
3/ 1x13

Bent over rows
20kg x 15
25kg x 10+
30kg x 8 felt good
35kg x 8 still quality

40kg/side x 6 very heavy

Plate loaded High rows
40kg prep
60kg x 15
70kg x 8
65kg x 10
60kg x 15

Downstairs:
Wide grip Pulldowns: 115 prep

145kg felt very heavy
1x10
1x10

160kg x 8-10 strong at limit reps.

4 exercises only. As now 9.30pm and have to get bed by 10pm

[NeCrOmAnCeR]

94.0kg

Glute ham raise being used forever and ruined my workout.

Standing leg curls
30kg/per leg: 1x20 1x20 pause 1x20 1x20 warm up

40kg: 1x20 quality slow reps.
45kg: 1x15

50kg: 1x9 each leg

After talking and waiting. Then take forever to set it up correctly

Hands on hips. Like I seen Luke do. Creates a connection as can feel hamstrings under your hands. Also makes it look stronger

1/ 1x20 easy as fresh. Let reps right out.

2/ 1x20 did extra reps to make sure 20 done. Excruciating last reps.

3/ 1x20 again did extra reps. To make sure not cheated myself.

4/ 1x20 Keep tight and not let out as far. Fatigued. Last 5 reps extremely hard.

Lying single leg curls:
25kg x 15 each

32kg 1x12 max

32kg x 13 left 1x10 right drop set to 25kg: 1x6 each leg

[NeCrOmAnCeR]

No work: Tell myself training calves instead of going for bike ride. When should do both.


Goodlife for Saturdays calf session that I missed.

50kg dumbbells

1/ 1x20 smooth full reps/ tight at first/then really easy and hold 20th rep fine.

2/ 1x20 much harder. failure coming at 15th and losing grop

3/ 1x17 started fine with extremely deep reps as stood back further

4/ 1x16 just getting it done. No carbs in me

5/ 1x15 grip loss. and dying

Seated calf raise
20kg x 25

25kg:
1x20
1x20
1x20

27.5kg:
1x15
1x15

1x18

No time for more.

[NeCrOmAnCeR]

Barbell x 100 reps

Low Incline: 22kgx30 back to back with 100 reps. Can
30kg x 20
38kg x 15 easy

42kg x 10 keep right side shoulder out.

46kg x 10

48kg x 10 perfect. No issues. Quality every rep.

50kg: 1x8 max effort. funny how limit all of the sudden reached. > eyes on 52kg. Should be doing 60 easy this year

Incline Barbell: 20kgx15 felt like bar only
30kg x 8
35kg x 8

40kg:
1/ 1x10shoulder agony;push through
2/ 1x8
3/ 1x8

Flat flyes : 22kg
1x20
1x15
1x20

Dumbbell Pullovers:
50kg
1x21
big chat to BT all about show prep. Was the best

come back to do PR!~! 1x35

and dumbbell rolled off bench which crunched my headphone case >.< still works

[NeCrOmAnCeR]

RPM class was hard. Just right. 2 failed bikes later. No fun/ conversations at gym. Not stay for Calves today.

Rainy weekend. Meant no Coast trip.. Also Stomach on edge. Okay for Arms session. Just.

Sunday: Could not leave house all day. Stomach so bad. Very keen on Legs Sunday too. Was going to do Week 3 session.

Barbell curls:
10kg/side
1x12
1x12
1x12 1x2 1x1 1x11=15 reps max effort.

Close grip Smith: 30kg x 40
\40kgx20

50kgx12
55kgx8
3/ 1x8
4/ 1x8

57.5kg: 1x3 struggled. Nothing like 3 weeks ago when this was easy and 120kg for 6 was normal

Downstairs cable curls
53x20
60x15
67x15
74x10 max
67x15


Pressdowns on heavy side
35x20
49x12

56kg
1x10
1x10
1x10 very hard reps. 63kg next step up not possible today.

Concentration curls: Not done in years
14kg x 15
16kg x 10-12

18kg x 10
20kg x 8 max today....to think I use to do 25kg at Goodlife

7.40pm. No one good here. Not atmosphere. Time to leave

[NeCrOmAnCeR]

Sunday: could not leave the house. Stomach in maximum distress. Really wanted to do Leg workout today. As all the time was mine with no work tomorrow. Going to do a really intense Week 3 workout. Rainy day. No chance of cardio anyway

Still think Alpha Mars and Alpha Prime started this. As with Hindsight lasted a week from start of using them

Tried wearing belt and caused too much discomfort.

Bar x 50

22kg x20 to burn out. As did with Barbell press=less reps now
30kg x 15 tried to get off knees. No. Right shoulder still has pain.

34kg x 12 only way is both at once. right shoulder not like... then

36kg: 1x10 up fine and otherwise better set. Shoulder not aggravated.

38kg: Sat on shoulder. Moved up. Caught at sticking point. Frustrated!!

Pin weight Press: ( plate loaded taken by phantom lifter who never returned. )
30 x 20
50 x 20
65 x 15
75 x 12

75+2.5= maximum stack:
2/ 1x12 smooth controlled reps.
3/ 1x15
4/ 1x15 need more weight

Side Laterals downstairs
12.5kg x 15 easy/ Pain stays away.

15kg
1x10 perfect heavy reps
1x10
1x10

17.5kg would have to change form.

Face Pulls
21kg
1x12
1x12

17.5kg
1x12 drop down one notch to do better reps.

Front raise cable: 10kg: 3 sets of 10 superset. Right shoulder hated these.

4/ 21kg x 12 still have to lean back even with set lower.n >> 4th set front raises too.

[NeCrOmAnCeR]

Giant sets x 4

Bent over Rows: Barx30
1/ 20kg x 20
2/ 25kg/side x 16
3/ 20kg x 20

Underhand laterals:
120kg x 20 easy
130kg x 16
120kg x 20

Iso Laterals: 40kg/side
1x20
1x16
1x18 tried hard for 20 reps.

Straight Arm pulldowns.
35kg: 1x20
2/ 1x16
3/ 1x20

Seated rows: Close grip
77kg
1x20 Wide 1x18
2/ 1x20 Wide 1x16 1x2 1x2
3/ 1x22 Wide: 1x10 drop 67kg 1x10

Smith Shrugs
30kg
1x20
1x20

35kg
1x20
1x17

40kg
1x13

45kg
1x10
drop
30kg 1x12

[NeCrOmAnCeR]

Parkview ride Tuesday: 38 mins 11.8km

Wednesday: Lyndale loop: 25 mins 7.6km

Lying leg curl warm up: 32kgx20 1x20/ single legs: 1x10 each leg twice

Romanian Deadlifts 15kgx20

30kg:
1x12
1x12 forgot left ham feels strained for an unknown reason

35kg
1x8
1x8 form perfect

40kg
1x8
1x8 8th rep killed me but pushed for another set.

1 set walking lunges. Knees not like at all.. Stop.

Standing Leg curls: 30kg:
1x25
1x25

40kg
1x15
1x15 slow concentrated reps.

45kg
1x12 cannot do more with Hamstring not being right. Tim says my form is perfect
2/ 1x12


Seated leg curls
54xprep
61x10
68x10
75x10
82x9 max
89x6 strong ultimate failure.


End up being here till 9.45pm. Solid workout with some good conversations.