2018: Different Breed of Men..Necro's Advanced Journal of Muscle Recruiment

[NeCrOmAnCeR]

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

It's a New Order:

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

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

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

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


10 years of Journals on BB. Com...

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

2017: My Future Destiny: https://forum.bodybuilding.com/showt...hp?t=173227971

2016: Not Down with The Standard: http://forum.bodybuilding.com/showth...post1414382793

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

2014: Battling Ignorance: Determined to Succeed. Necro's Journal of Muscular Warfare:
http://forum.bodybuilding.com/showth...post1187077381

2013: Underground Philosophy: Necro's Injury free Journal
http://forum.bodybuilding.com/showth...post1187077381

2012: Never Compromise: Necro's time to Shine
http://forum.bodybuilding.com/showth...#post808381181

2011: Necro Proves. Resistance is Futile:
https://forum.bodybuilding.com/showt...hp?t=130479323

2010: Rising Out Of The Dark : https://forum.bodybuilding.com/showt...hp?t=121343661

2009: Represent by Example : This Sculpture if Far From Done :https://forum.bodybuilding.com/showt...hp?t=113084151

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

http://forum.bodybuilding.com/showth...ro%27s+journal

[NeCrOmAnCeR]

Humid after failked storm not clear the air.

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

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

Leg Press:

5 plates+ 10kg: 220kg

1 set = 40 reps normal.. 25 reps wide

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

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

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

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

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

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

Leg X

150 rep+ warm up

1/ 103x10 89x10 82x10

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

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

4/ 110x10 89x10 82x10

5/ 110x10 89x10 82x10 felt very heavy

Squats

20kg prep

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

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

3/ 1x12 perfect. And Quads looked ridiculous now

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

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

No way doing cardio after.

[NeCrOmAnCeR]

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

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

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

Barx 50 warm up

Hammer Machine Press.. Plate loaded.

40kgx 20-30 reps till totally warmed up.

50kg: 1x15 strength fine

55kg x 20 easy

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

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

60kg: 1x17

60kg: 1x15 feels good these sets..

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

Superset with Rear Delts

24kg:

1x20

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

Shrugs

40kg x 21
2/ 1x21

50kg x 12+

60kg/3 plates per side

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

50kg 1x15

40kg x 20

30 minutes on Treadmill.. Foot just okay.. Not put on much of an Incline. Time went fast but no fun being here this late..

[NeCrOmAnCeR]

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

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

Back At Worlds

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

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

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


Chins: WOW

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

2/ 1x23

T Bar rows
80kg x10
100kg x 8

105kg x 7 struggling

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

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

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

Seated rows

Full stack

1x9

1x9

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

Already soaked.. Humid conditions and Ironville shirts are too thick for a non aircon gym.

[NeCrOmAnCeR]

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

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

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


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

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


45kg/side.. PR sets!:

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

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

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

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


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

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


Flat Flyes: 22kg

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

Cable crossovers:

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

2/ 15kg 1x10 1x10: 1x8

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

with

Pec dec:

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

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

9.15pm.. finish workout

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

30 mins Cardio on treadmill.

[NeCrOmAnCeR]

Calves on Leg Press

1/20kg x 40

2/ 40kg x 25

3/ 60kg x 21

4/ 80kg x 20

5/ 100kg 1x15

6/ 100kg 1x16

7/ 1x16....

pin weight.. 130kg

1x20
1x20

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

Leave 11.40 for 12.30pm Logan

SOLID whole way bumper to bumper

Went all the way to Oxenford before getting on highway.. still 25 mins late.. GAY

[NeCrOmAnCeR]

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

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

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

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

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

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

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

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

12.5kg: 1x10 no shoulder problem

4/ 1x10


Dips

1x30

20kg x 20
30kg x 15

35kg x 15

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

Standing dumbbell curls 12.5kg x20

17.5kg x 10

20kg x 8

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

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

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

Cable arm curls
59kg
1x12
1x12
1x12


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

One arm bicep curls

Hammer rope : 27kg 3x20

Reverse cable: 27kg 3x15

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

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

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

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

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


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

Decided to do more posing. Not use Stairclimber (need to get WW for food..which was perfect plan ,Sets me up for rest of the week with supplies till Wednesday
Makes foot pain worse.. However.. My foot was agony to drive home and it throbbed the whole night till bed.Next day on Sunday:> No pain..

[NeCrOmAnCeR]

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

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

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

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

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

Squats:

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

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

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

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

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

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

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

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

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

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

8 plates per side 1x8 fine

+10kg 1x8 very heavy

9 plates: 360kg

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

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

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

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

103x12
117x12
131x15

Full stack: 138 x 10

+2.5kg 1x10 nice reps.

3/ 1x109

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

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

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

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

[NeCrOmAnCeR]

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


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

Hi rows.. cable warm ups x50
61kg
x20


Hi rows: Plate loaded:
3 plates x 25

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

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


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

Iso Lateral front raises..50kg: 1x25

55kg x 15

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

50kg: 1x20

1x17

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

Close grip Pulldowns

77kg: 1x25

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

77kg: 1x25

Straight Arm Pulldowns
Love these

39kg

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


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

Deep sleep after. Lats sore.. but nothing like doing heavy compounds day

[NeCrOmAnCeR]

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

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

Seated Military press

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

55kg: Made these working sets. For volume

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

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

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

17.5kg preset bar front raise

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

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

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

Shrugs on Smith

30kg x 20
35kg x 20

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

40kg x 15
30kg x 20

8.15-9.10pm

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

[NeCrOmAnCeR]

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

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

Bar x 50 stiff legs warm up

Glute Ham raise

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

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

3/ 1x45 same.. 39 then 6

5kg: 1x10

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

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

67kg x 20 tight reps

74kg x 20

81kg x14 now heavy

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

95kg full stack

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

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

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

Shopping..

Then Goodlife 8.45pm... 32 minutes Treadmill.

[NeCrOmAnCeR]

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

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

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

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

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

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

Underhand Lateral Rows

40kg x 60

60kg x 20

80kg x 20

90kg x 12 easy

5 plates// full stack// 200kg

1/ 1x9 grip not secure

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

3/ 1x10

2 hand pulldown triangle downstairs

160kg x 25
175x15

180kg x 11 hard

185kg x 9 seemed extreme

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

Dumbbell rows.. 52kg too light

start 58kg: 1x10 smooth

60kg x 8 at limit. felt good

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

Low rows 120kg

nice slow and feel it reps

1x21
1x21
1x21

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

In fact its a real problem that I cannot do Stairclimber every night now.. Should have got fixed when had money. Got no money after 3 weeks off work

[JamesA1990]

mirin the commitment to 10 years of online logging. good job m9

[NeCrOmAnCeR]

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

Wanted to be at Darkest Hour at 10am.

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

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

Bar x 150 .. PR if means anything :/

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

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

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

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

3/ 1x10 perfect quality

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

Incline Flyes: 22kg x 21.. too easy

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


Flat bench Flyes
24kg
1x21
1x20
1x18

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

1x21
1x21
1x21

16 working sets

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

30 minutes.. Treadmill..suffered in heat here. Foot pain stops me from going fast.

[NeCrOmAnCeR]

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

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

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

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

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

110kg 1x16

4/ 1x16

5/ 120kg x 12.. Limit found

3 sets of pinweights.. 130kg x 20


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

Home 10am.. When should have easily made it before 9.30pm

[NeCrOmAnCeR]

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

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

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

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

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

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

Hot females training may have helped me like being here

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


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

3/ 1x15

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

10kg/side x 15

20kg/side..

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

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

3/ 1x20 Straight up! Perfect!..

2 arm Low incline dumbbell curls

17.5kg x 20

20kg x 15 hold 15th

3/ 1x16

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

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

Cable curl machine like Daisy Hill. 53kg x20

Single arm curls 25 too light

32kg.. 1x19R 1x17 L

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

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

Cable kickbacks.
23kg:
3x20

Concentration curls with dumbbell:
17.5kg
3 sets of 15


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

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



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

Delayed ride as thought it was brutally hot before.. Not a patch on last week..Scenery.. Still very few parks available... Parked up halfway of esplanade.

[NeCrOmAnCeR]

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

Still too late..

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

HOWEVER!

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

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

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

[NeCrOmAnCeR]

8.40pm-10.40pm

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

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

Hack Squats

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

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

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

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

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

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

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

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

10 plates per side. 200kg : 1x10

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

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

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

Normally would walk out.. 10.20pm..

Work harder

Not move out of seat till finished on leg extension

Leg X

103x10
117x10
131x10

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

Not smashed at all..Walking slow yes..

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

soreness next day.. not rateable either.. Just made bike ride slow and hills in less a gear

[NeCrOmAnCeR]

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


54kg x 50 prep

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

60kg x 25
70kgx 15

75kg x 15

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

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

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

2/ 1x19

3/ 1x18

Iso lateral front raise.

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

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

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

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

16 working sets.

Fans still not fixed. Not doing cardio here.

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


Stop at BMW.. Now have 2 M2 's in stock... Then I notice Grey M4 with Orange wheels and roll cage.. Captivated how good it looks.. After research: Only 27 coming to Australia..
So.. lucky to see it in person before going away in a collection..

[NeCrOmAnCeR]

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

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

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

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

Upstairs for Hammer Bench

40kg x 60

60kg/ 3 plates/side x 21

70kg:
1x15
1x15

Hammer SHoulder Press: 40kg x 20

50kg x 15

55kg x 20

3 plates: 1x15.. easy

65kg/side=130kg

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

Rear delts: 26kg
PR sets

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

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

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

60kg: 3 plates per side.

1x12

1x15? unsure

1x12 drop set to 40kg x 15

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

9.35pm wtf? ? ?

[NeCrOmAnCeR]

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

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


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

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

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


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

60kg x 23
67kg x 20

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

1/ 1x18 perfect tempo.. slow and squeeze

2/ 1x18

3/ 1x18

4/ 1x18

5/ 1x18

32kg Single leg on lying leg curls

1/ 1x14 1x14

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

3/ 1x14 1x14

4/ 1x14 1x14

Seated Leg curls

43kg prep

54x15
61x15
68x15
75x12
82x12

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

15 working sets.

30 minutes treadmill at Goodlife..No need to change shirt. Dry night.

[NeCrOmAnCeR]

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

Hamstrings not as sore as last week.

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

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

Would have liked to do Chins. All station taken.

T Bar rows

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

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

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

115kg x 10 smooth full reps

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

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

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

Bent Over Rows: 20kg x15

30kg x 10
35kg x 8

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

Seated Rows

Full stack

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


No more time left to do more.

[NeCrOmAnCeR]

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

50 mintues.. 13.5km Perfect weather.

Smith Machine Low Incline..

20kg x 70 till warmed up

40kg x25

50kg x 15

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

55kg x 10

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

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

Pullovers

26 x 30

52kg x 20 easy

54kg x 15 easy

56kg x 10 not to failure

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

60kg x 5

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

Pec dec

103 x 20

117 x 15

131 x 12 max

131 x 15

138 x 15

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

7.15-9.30pm.

[NeCrOmAnCeR]

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

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

20kg/side

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

Seated calf 20kg

1/ 1x20
2/ 1x20
3/ 1x17 RP 3... RP 3.. loved these.. Anyways.. Calves ached all afternoon/ into night/ driving/ And next day on Sunday.. Meaning slow negatives hit them good

[NeCrOmAnCeR]

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

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

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

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

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

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

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

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

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

10kg/side

1/ 1x12
2/ 1x12

12.5kg/side

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

Pushdowns
45x20

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

Machine curls
53kg x 20

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

Overhead Extensions
73kg x 15

77kg

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

One arm kickbacks 23kg

3 sets of 20

Kickbacks
1x15 1x15

21kg hurts right arm
1x15 1x15

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

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

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

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

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

15.6km.. 43.20mins

Food shop Burleigh Woolworths to save rushing home.

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

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

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

Leave 9.20pm.

[NeCrOmAnCeR]

Waist Measurements 21/01/18

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

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


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


Sunday cardio


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

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

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

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

Girls in posing room..
Cardio first.

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

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

One round of poses. No quarter turns

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

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

[NeCrOmAnCeR]

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

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

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

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

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

Leg press No prep

5 and a half plates.

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

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

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

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

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

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

1/ 103x10 89x10 79x10

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

3/ 110x10 96x10 89x10

4/ 110x10 96x10 89x10

Squats: Barx20 20kg x10

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

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

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

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

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

Could not move in bed. Shattered.. yet took forever to fall asleep

[NeCrOmAnCeR]

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

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

45 mins.. 13km

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

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

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

54x40
68x22

75kg x 15
82kg x 12? Unsure

89 x 10 max.. PR!~!

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


2 hand pulldowns.. downstairs.

130kg:

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

Wide grip pulldown 160kg

think only got one set done before chatting more.

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

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

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

Hope 10pm+ gasping for food... small workout and 30 mins cardio.. Should not have taken this long.

[NeCrOmAnCeR]

Homestead ride 33mins 8.5km


7.30-8.45 gym

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

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

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

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

25kg: 1x10 heavy but quality done.

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

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

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

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

Front raise Barbell only
1x20
1x20
1x20

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

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

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

2/ 1x18

3/ 45kg x 10

4/ 47.5kg x 9

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


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


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

First time been home before 9pm for meal.. Have two sugar free jellies to fill up.

[NeCrOmAnCeR]

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

90.5kg at gym.. 90.9kg at Goodlife.

Stiff Leg warm up x 40

Glute Ham Raise

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

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

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

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

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


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

Seated Leg curls
61x15
68x15
75x15

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

75kg x 12. Back off.

Soaked..

Food shopping.

Then 35 mins Treadmill. Goodlife.