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

[NeCrOmAnCeR]

Finally got some sleep.. Bed 11pm Up at 7.30pm..could not stay in bed any longer

Rain heavy overnight..Humid all day..And not plesant on ride. 44 mins 15.41 km. No pace in me

2pm Liam get Melatonin tabs and fitted International shirt that made me look Super Jacked

7.30-9.00 gym

Hack Squats

20kg x 30
40kg x 20

60kg x 12
70kg x 12

80kg x 12 no issue

100% fine

90kg x 8 heavy now

95kg x 6 extremely heavy....then talk and do no more.... Waiting for Squat Press


Squat Press
7pl x 12
9 Pl x 12

10Pl x 10

+ 10kg : 1x9 now extreme

11 plates x 7 full failure

8.45pm...done..

[NeCrOmAnCeR]

Melatonin made me very drowsy.. took 2.. Still not able to sleep.

4.20am cardio; treadmill

88.8kg

Military SHoulder press;
20kg x 60
40kg x 20

50kg/side: 1x8...ouch.. use to be warm up/
2/ 1x10
3/ 1x12 smooth and strong

Close Grip Smith
40kg x 30

50kg/side: 1x7.. fail on 7th. Weird
45kg
1x12-15

Everything taken in dumbbell area: frustrated!!

Downstairs machine shoulder press
46kg
back to front
4 sets of 15-20 awesome! Pumped!

Rear delts on Pec

61kg: 3 sets of 20

Front raise cable: 15kg
1x15
1x15
1x15
1x15
1x20

SHrugs on Smith
30kg x 25
30kg x 20

35kg x 15
2/ 1x15

40kg x 15

[NeCrOmAnCeR]

Finally sleep: Properly in 13 days!! Beautiful perfect sleep.. refreshed.. less than 6 hours.. Cumulative effects of Melatonin and injectable B12.. Finally

Worked Wednesday and Thursday night too!!

Stairclimber: 15-20 mins.. Not want to/have time to shower when I get home.. So push intensity just enough to not be soaked.

4.30am


Hi rows: 54kg x 50.
75kg x 15-20

Plate loaded Hi rows:
60kg x 20

80kg: 4 plates per side

1/ 1x12
2/ 1x10


Wanted TBar rows


Reverse Wide grip pulldowns
Upstairs for a change.

Just like Ashmore on Saturday: 87kg too heavy.

77kg
1x20
1x15
1x15

Seated rows: 107kg
1x20
1x17
1x20


Straight Arm Pulldown
42kg
1x15
1x13
1x15

15 minutes treadmill
]
Fast and out the door at 8.30pm.. Got to get meals in and bed earliern to sleep better.

[NeCrOmAnCeR]

Thursday: No chance of workout.. too much to do.

Cardio: stairclimber 20 mins 4.30am

Friday: Up 3.30.. do bedding/washing hair/get fuel and dressed for cardio. Never made it.

4 hours waist trainer today. Awesome till have to work on floor at work. Then pinches hard and have to take off. ALSO cool weather finally means can wear for longer

Efficient afternoon evening. Gym 8.00 finished workout 8.38pm.. Pose.. 30 minutes Treadmill. Out 9.30am

Bench x not count reps today.

Smith: 20kg x 30
30kg x 15
35kg x 12

1/ 40kg/side: 1x10 1x10 1x10

2/ 1x10 1x10 1x10

3/ 1x10 1x10 1x6 failing

4/ 35kg: 1x15 1x15 1x10.. push out higher reps to fail harder on last set.

Incline Flyes: 20kg: Felt 22kg too heavy

1/ 1x15
2/ 1x12
3/ 1x12
4/ 1x12

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

Cable crossovers:
15kg
1/ 1x15 1x15 1x15
2/ 1x15 1x15 1x15

3/ 17.5kg: 1x15 1x15 1x10\

superset with
Pec Dec
75kg x 20 too light

82kg: 1x15
1x15

Enormous pump Have missed this. SHOULD Have put Prototype 8 on.

When not even thought about posing all week... Struggle through keeping on diet plan.. THEN You go and pose and Look more ridiculous than last week

GRAINY
VASCULARITY
DENSE
MUSCLE

[NeCrOmAnCeR]

Bored with bike class..
Raining.
Wait for it to clear up.. Got soaked half way through: Wrinkly hands and felt like got a chill.. Soaked hardcore and not see from the spray from front wheel.

40.3 mins " 11.3km

1pm Final check in: Write out full meal plan for next 7 days. Took full hour.. Plus quick pose.. I thought looked average.. Logan says better than last week and back improved.No bodyfat measurement taken.

88.3kg

Eat: Drive Robina. Digest. Total war pre did nothing today.

Chins:
1/ 1x25
2/ 1x22

Dumbbell Rows: 52.5kg
1x10
1x10
1x10.. at limit every time

Iso Lateral front raise: 50kg/sidee
1x15
1x15
1x15

Wide grip reverse pulldown
73kg

1x15
1x15
1x15

Close grip pulldowns
73kg
1x15
1x15
1x15

Straight bar pulldowns
32kg
3 x 20

Pre set ez bar bar 37.5kg
1x12
1x15
1x15

Hammer curls
17.5kg x 12
20kg x 10
22.5kg x 10

4.55-6.10pm..Had to get out.

Rain in air and have to get cardio done.. Drive straight from gym to Beach. No protein or food taken in>>> 55 mins Set timer 25 each way.. So unsure

How runkeeper only says 41mins.... dying of hunger by the end.. really dug deep to get this done.. No one else around either.. Unlike Summer when Hedges avenue is vibrant!
Notice alot more houses walking. Never seen before on ride.

70 min gym
55 min walk....Never did rain.. Just thought easier to stay dry with umbrella if it did. Not want my shoes ruined like this morning.

[NeCrOmAnCeR]

Waist Measurements: 7 days out from show. Wearing hardcore waist trainer every day since last Wednesday.

Normal: 32" exactly

Abs 31.5" 1/8th off

33 expanded. 1/2 off

27-26.5" cannot pull tight with sore fingers

36.5" Glutes

[NeCrOmAnCeR]

Leg X.. Lots of prep sets.

Front Squats:

20kg x20

30kg x 20

35kg x 15 dam heavy

37.5kg: Max weight today.. Hoping for 50kg/side.

1/ 1x12

2/ 1x12

3/ 1x15 not get any easier

Leg X Working sets

x 7 of these

110 x 15
Sunday: Springwood Stairs.. raining.. did one lap and useless with umbrella.. Walk down end of Dennis road and return.. 60 minutes.. perfect!

Sunday night: Posing and Stairclimber.




Monday: 4.30am... Stairclimber 20 minutes.

117 x 15

124 x 15

131 x 15

138 x 15

drop back

124 x 15

110 x 10

40 minutes treadmill.

[NeCrOmAnCeR]

Machine Shoulder Press:
65kg x15
1x15
70kg x 12

75kg full stack
1/ 1x25
2/ 1x30

Tricep Pressdown: 45kg x 25 full stack no challenge
Underhand
38.5kg
1x15
1x15
1x15

Quads really sore from front squats


Shrugs: 30kg: 1x25 1x25
35kg
1x15
1x19
1x19//// no time for anything else.
Posing: Took some photos


Cardio: 30? on treadmill.

Wednesday: Flat out meal prep mode.. Never made so much in my life.. Well maybe Arnold 2015.

For flight 8am...Leave home 6am.... Also had to scrub and tan on a Wednesday night.. So def no gym time.

[NeCrOmAnCeR]

Arrive Melbourne 11am: 12pm in city.... fuming could not drop bags off. Walk around the city overheating.. till found Doughboys donuts

After maps sending me the wrong way..
I had
Flat white
Affogato
Iced Chai.... Bought 2 French toast and 2 Maple donuts for Saturday.

Check in 2pm..

3.30 Registration. Walk straight in.. Beanne doing rego.. 87.1kg.. Get Arnold Medallion and Stage number.

See Logan on the way out for a quick chat

Home. Get first carb meal in.. Plan journey on tram to Brunswick.

Spectacular ride there.. Love Melbourne suburb.. terrace houses.. sporting fields and High streets.

7pm-8.30pm.. Got the right tram this time..

Eat post workout meal at Doherty's to get carbs shoved in.. Shop across road for towels and Steak

Stop Victoria Markets and walk to Raddison. First coat tan 10pm.. When appointment was 8pm

Hammer Shoulder Press:
20kg x 60
40kg x 15

50kg/side
1/ 1x15
2/ 1x15
3/ 1x15

Front raise: 25kg
1x20
1x20
1x20

Rear delts
22.5kg
1x20
1x20
1x15

pre set 25kg
1x15
1x15
1x15

Pre set curls 30kg
1x12
1x12

Tricep Machine pulldowns
40kg
1/1x16
2/ 1x19
3/ 1x19

Preacher cable curls
25kg
1x15
1x15
1x15

15kg cable kickbacks
1x20
1x20
1x15 finally pumped

Reverse curls
20kg
1x15
1x15 pump insane.

waist trainer on whole workout. Not hot or uncomfortable.

Breon Ansley training with Chris Cormier.. Otherwise lots of small regulars.


WAAAAYYYYY too much walking today.. Home 10.30... more carb meals.

[NeCrOmAnCeR]

Fly back Sunday night.. Was very keen to go gym.. Flat out doing food prep and putting suitcase of life away.. So tired had to go bed early too.

Monday: Got dressed for gym.. Again. Tiredness killed me and never made it out the door.

Tuesday: Started with some good Miltary press:

50kg/side

1/ 1x8
2/ 1x10
3/ 1x10

Shrugs..

Talking and 7.45pm arrival.. Wanted to be out 8.30pm.. Not much done at all.. Very dead gym.. no one cool here.

Wednesday: Got ready to go gym and not go.. Bright white hands with overtanned rest of body.. Look like an idiot. Not leave house.

Thursday: Got stuck in early and scrubbed off tan.. Took 90 minutes... Seemed to come off better this time. Still very raw all over the next day


Friday

Bench x 150

22kg x 30
30kg x 20
36kg x15
42kg x 10

46kg x 12
48kg x 10
50kg x 8 max reps.

Low Incline Smith
40kg x 15-20 reps

50kg/side 1x8
2/ 1x10
3/ 1x10... then talk too much and 52.5kg was gay.


Incline cable crossovers: 17.5kg
1x15
1x18\
1x18

24kg Flat Flyes 3 sets of 15-20 reps.

: Posing and awesome conversation with Jade about Arnold/ competiting/ Gutright.

Abs: 15 mins+

Rollouts
1x20
1x20
1x20

Planks
1.05
1.30
1.30

Reverse crunch
1x13
1x15
1x14

7.44pm-10.10pm

[NeCrOmAnCeR]

Parkview ride first up[b] 40 minutes.. 11.3km... no pace or endurance in me


Burleigh ride from Broadbeach.. before losing all daylight 48 mins.. 13.8km. 6.13pm had to ride before workout


7pm chips..

7.30 Food shop... Somehow this got me to 8.30-9.30 Burleigh World gym..

Amped with BSn pre workout.

92.2kg

12.5kgx20

Seated 17.5kg: dumbell curls alternate
1x20
1x20
1x20 Loved the bicep peak!Q

42.5kg. ez bar wide pre set
1x10
1x10
1x10

Preacher seated: 15kg/side
1x13
1x13
1x13

Hammer curls
20kg
1x10
1x10
1x10 then drop 15kg x 3.. 12.5kg x 3

Reverse curls 5kg side on ez bar
1x12
1x10
1x13

Cable curls
54kg x 10
50kgx10
45kg x10

25kg x10 one arm curls.. 3x15

9.32pm leave



Ate HJ Double pattie angus.. was too much. Not enjoyable at all.

[NeCrOmAnCeR]

Cardio? Ha! Got ready to go do Stairs.. Hang on.. Don't need too... Humid as hell.. Not keen..

Want to go David Jones for half price Nautica shirt instead. And can do all the cardio I want with 10 days off next week.

Late Legs. Knew they be weak after not having regular sessions

93.3kg

Squats.. No Leg X prep.. No time for it.. Needed though.. creaky first sets

Bar x20
20kg x 20

40kg x 11.

50kg x 10... waiting for the back pump.. Never arrived.

55kg x 8 smooth perfect reps

57.5kg 6 got me good.. Thought 60kg for 6 would be limit today

Leg X
103x20
117x20
131 x 10 max today

Sore on Monday

[NeCrOmAnCeR]

Chins
1/ 1x22

2/ 1x13

Underhand Laterals
40kg x20
60kg x 20
80kg x15

90kg/side.. Limit
1/ 1x11
2/ 1x10

Small Handle triangle pulldowns. Hands facing each other.. forgot the word

77kg
3 sets of 12

Close grip
77kg
1x19
1x19
1x17

Straight Arm Pulldowns
1x15
1x13
1x14

Late in,.. Late out..

Talk lots to Tim... No time for descent amount of sets.

[NeCrOmAnCeR]

Big Ball Pressdowns on the hard side of machine: 30kg x40

42kg x 20 easy. Expected it to be hard

49kg x 15 Strong

56kg x 10 PR!~!

2/ 1x10


Overhead Extensions
35x20
38.5x20
42kg x10 heavy.. max today

Reverse grip Smith: 40kg:
1x12
1x12
1x15

Close grip
45kg
1x10
2/ 1x15
3/ 1x16

Rollouts

1x25
1x25
1x26

Reverse crunch
1x15
1x15
1x15

8.35 time to leave.

[NeCrOmAnCeR]

92.5kg

Standing Military Press

Bar x 50
10kgx20
15kg x 12

20kg x 12 easy

22.5kg x 8 now limit
3/ 1x10

Reverse Shoulder Press downstairs
46x20
53x10-12

3/ 1x15 pump on these is awesome

Rear delts
24kg
1/ 1x16
2/ 1x17
3/ 1x15

Shrugs:
40kg
1x23
1x20

50kg
1x10 killing me when use to be easy
2/ 1x10 drop 40kg 1x14

[NeCrOmAnCeR]

40 minute unfasted walk Parkview. took too long to get out. 3km Been raining. So lush streams.

Big lunch over Tammy's took a long time to digest. and THEN up 3kg!

Feeling particulary Jacked at gym tonight.. Arms exploded.. feel like skin is stretched over muscles

95.2kg

4 drop sets

Smith Low Incline: 20kg x 60 30kg x 20 35kgx15

1/ 40kg per side:
1x10 1x10 1x10 Strong

2/ 1x10 1x10 1x7

3/ 1x10 1x10 drop set 35kg x 8

4/ 35kg: 1x10 1x10 1x10?? unsure 30kg drop set 1x5

Incline Flyes; 20kg... thought 22kg be too heavy and I was correct.

1/ 1x15
2/ 1x12
3/ 1x12 just
4/ 1x14

Flat Flyes:
20kg
1/ 1x14
2/ 1x12
3/ 1x10 no chance of 12.
4/ 1x13

Massive Pump!!

Cable cross overs
17.5kg
1/ 3 sets of 12-15 very heavy

2/ 15kg 3x12]

3/ 15kg x 3 x 12

superset with

Pec Dec
82kg
1/ 1x15
2/ 1x15
3/ 1x20

Pose after..Looks like back definition and abs disappeared... Chest arms shoulders are enormous.

[NeCrOmAnCeR]

RPM class half full and easy; Same boring music.. Missable

Calves On Leg Press 5 plates: 3 working sets after usual amount of prep

1/ 1x14
2/ 1x16
3/ 1x16

Seated Calves: 20kg 3x20

Pinweight:130kg 3x20

Take it easy and relax Saturday with No Logan appointment.. first one this year? Said come next week for Calipers and training plan.

But want to go Ashmore anyways. Robina shut for renovations.


95.7kg


Incline Dumbell rows

25kg

T bar rows: Awful T Bar row.. What happened to the old one
?
60kg x 20

80kg
1/ 1x12
2/ 1x12
85kg
3/ 1x8 very heavy... had to put feet on floor to brace myself

Wide Grip Pulldowns reversed
77kg
1x12
1x12
1x12

Seated rows
107kg
1x16
1x16
1x14

Close grip Pulldowns
77kg
1x15
1x15
1x15

Straight arm pulldowns

40kg:

1x15
1x15
1x15

Finally stop At Aston Martin to check out the McClarens.. AMAZING 570S in Green.

Park at Broadbeach.. 7.16pm.. very dark... into wind on way there.. very hard with soft tyres(pump parts missing)

12.8km... 41 minutes... fast return.. worried rear tyre going soft.

Easy Street: first time.. Royal cheeseburger too small a serve.. Expected a descent burger.. Got nothing on Melbourne ROYALE burgers for$14/ need 2 of these.
However
Maple shake was the bomb!! 8/10

Then Pacific Fair Woolworths.. I found parking right outside. As not have enough time to make it to my local one.. Happy

5.20pm

[NeCrOmAnCeR]

Sunday: Enjoying eating for pleasure instead of purpose. And doing things at home. What with humid weather.. the real reason that puts me off going to gym.
Why should I do Legs on Easter Sunday when everyone else is resting enjoying holiday?

Time to back off. Cleaed out back of car looking for valve parts for pump so can ride new bike.. Not found

Monday: Not keen either on gym.

Tuesday: Woolowin bike ride.. FINALLY... Not done since January last year.. NEVER done on new bike??? Tis a crime. Had to use old bike today as pump as fallen apart and cannot blow up special valves. Fuming

Cardio

Sunday: Springwood Stairs: 41 minutes: 6 laps. No go in me. Soaked!!

Monday: Raining. Non stop all day. Got bike ready Sunday night. Could not go. Very frustrating.. every day Since Friday has been raining

Tuesday: Kedron Brook.. so slow No pace in me.. Amazing how much development has happened since I not been here. Mouth full of bugs13.8km 41 minutes

Wednesday: Raining non stop all day. Then clear up. Unfasted walk between showers. Parkview: see two turtles: 50 minutes 4 km

Thursday: Unfasted Parkview ride: Cannot do without fat burners to curb appetite 13km: 49 minutes

Friday: No cardio.. Bored with it.

[NeCrOmAnCeR]

Late as always even on Holidays.. No enthusiasm? But once there.. I cannot stop..Wanted to do more.. However 2 months out of routine. Wanted to get to shops like I use to on Wednesdays.

94.5kg

T Bar Bar rows: 60kg x 30 80kg x 15

100kg x 15

110kg x 10

115kg x 7 heaviest can go

Dumbbell rows

52kg x 10

54kg x 10

56kg x 8

58kg x 8 at limit for today..



Triangle pulldowns

160x20

175kg

1/ 1x11
2/ 1x12
3/ 1x13

[NeCrOmAnCeR]

Sleep more important than bike class.. Take it easy morning. No enthusiasm for cardio.. Plan was go to Neptune Kiosk at Talle... Of course stuffed around and never made it..
Next
Plan was to go Harbourtown before Logan.. Never made it. Go after? Decided not make it either.

12.50-2.50pm Logan.. I was early and he was ahead of schedule too.. Lots of talking about what bodyparts need to improve. How I want to train.
More outer quad sweep
More lower back
More thickness.
Was a good day. Just here too long with no meals in me.. One meal plus oats shake.. Finally got my post show Bunnings hot dog

44mm yikes! 20mm on in 3 weeks?? and 8kg..

Worked out new training plan.. Logan going to write it up. As Y3T world never came to pass and not keen on buying another digital book from Neil Hill.. Feel let down.
After Y3T World offered such promised of many workout variations.

Wanted to see Robina Goodlife renovation. Completed on Wednesday Well new floor coverings don't make a renovation... Got rid of members area for eating.. Something that was warm,welcoming and very unique to Robina

The water wall screening the cardio area has been removed. No privacy now.. I thought this was rad... Shame. Real shame

Not one piece of new equipment.. Just a marked out track and Arena fitness area.Instead of female gym. Which was always well used everytime I seen it.

Walked out in disgust

Anyway.. Quick look in Robina shops. Always worthwhile.. Today especially! Checking out clothes and shoe shops... NIKE has my red FLY WIRES that city store had
last month. I hesistated purchase.. Then gone.. No stores have.. WELL; [b] Today Red FlyWires for Quads and Hams. Normally $150.. $ 80 45% off?
Better
than Rebel $120 offer 2 weeks ago.. Only had black.. Super super happy! No need for Harbourtown

Had to drive home feed cats.. Otherwise would have gone Burleigh Worlds and bike ride.

Home 5.15
Gym 8.30pm-9.30pm.

[b] 94.5kg

Dumbell curls Seated edge of bench... No room elsewhere

12kg x 20

18kg: 1x10 both arms then singles to 20 reps.. Unstoppable

2 sets of

Eugene Sandow Pressdowns

35kg warm up x 30-40 reps.

49kg x 20( use to be max)

56kg x 15.. PR last time

[b] 63kg PR!~!
1. 1x7
2. 1x8
3. 1x9 extremely heavy every set.

Wide grip 40kg pre set ez bar curls

1/ 1x12
2/ 1x14
3/ 1x12-14

Overhead cable extensions
38.5x20
42kg x 15

45.5x15 full stack

Downstairs: 32kg

3 sets of 20 single arm curls... left arm ached.

Cool chats with Steven.. made it ok to be here late on Saturday night.

[NeCrOmAnCeR]

Sunday: No cardio.. And never made it out the door to Legs. Was ready for it. Just overwhelmed with chores to do.Before work re-starts tomorrow

95.88kg

Incline dumbbell rows.
Mixture of fast reps n ot done to full extension and slow full reps letting arms go to the floor

24kg
1/ 1x20...10 then 5 pump.. then 3 full reps etc
2/ 1x20
3/ 1x20
4/ 1x20 all fast reps. Tune.. Pumped me and went for it.

2 hand pulldowns:
130kg
1x12
1x12

120kg
1x20
1x20

Iso lateral front raise

40kg x

50kg:
1/ 1x15
2/ 1x15
3/ 1x17

Close grip pulldowns
77kg
1x17 too easy


87kg

1x15

1x15 really strong reps.. pushing myself hard for these.. Have been stuck on 77kg for too long


Sore Lats next day

[NeCrOmAnCeR]

96.55kg

Incline Smith: 20kg x 60

40kg x 15

50kg/side

1/ 1x10
2/ 1x17
3/ 1x16.... shoulder pain? Not feel right.. Like not warmed up enough.

52.5kg x 10

Pullovers; 26kgx30

50kg x 25

52kg x 20.. smooth reps.

54kg:
1x12

1x12 limit both times... WHen use to be so easy.

Pec dec.. 103kg
1x15
1x15 shoulder pain in leftside.
1x15
1x20
1x20

Shoulder press machine to flush with blood/nutrients.. get pain solved.
1x50-
1x20\

1x10 heavier each time


[b] Smashed me this workout.. Hard to function at home hour later. ANd sore the next day too!

[NeCrOmAnCeR]

32x30 right hamstring still tight& not working. Been months now.

Singles: 4 sets of 14

1/ 20kg 0k for left leg. right struggle. Cannot hold and lower for 4 seconds.

2/ 15kg: so light. is ridiculous. for next 3 sets of 14.. still cannot hold the negative even with this weight

3/ 1x14/14

4/ 1x14/14

Glute Ham Raise Could not even do one proper reps.. Has been weeks since done real sets... Awful!

3 sets of 10. but hunched over reps. And never got any better on each set.

RDL upstairs

20kg/side x20

30kg x 10

35kg:

1x12

1x12

RDL's felt best part of workout. Accomplished something.. Paid the price though.

Lower back locked up bad Thursday night.: Agony at work... and bad on Friday too: Painkillers not help

[NeCrOmAnCeR]

95.3kg

Bar x 100 then shoulder press to failure.

Lower back ok

Low Incline Dumbbell press

24kg x 30
32kg x 15
38kg x12

42kg x 19

46kg x 12 heavy;controlled. no issues.

48kg x 10

50kg x 10 really awesome reps.. Had to throw on floor

2/ 1x9 absolute failure on 9th.. However felt strong and 52kg is not far away

Incline Flyes
26kg
1x14
1x15
1x16

Flat Flyes: 26kg

1x16..can hold outstretched for 2 reps.
1x18
1x15...

Incline cable flyes
17.5kg
1x15
1x15
1x15

Ab rollouts

1x30
1x25
1x20 dead

Medicine ball crunches
1x10
1x11
1x9 fail.. pause 1x2

[NeCrOmAnCeR]

Parkview ride proper fasted: Just before 2 hours of rain. Sleep needed instead of bike class.. 40 minutes.

Rain put me off driving coast.. Except it cleared up after midday

Warm ups on Pinweight hi rows

Bent over rows
20kg x 25
40 seconds then 1x15

2/ 25kg: 1x15

3/ 1x12

Rack deads: 40kg// back not feel tight.. but soon as first set done.. Knew it would get worse and worse. So i stopped.

Hi rows Plate loaded

60kg

1/1x19
2/ 1x19
3/ 1x19

70kgx 10? gay!

2 hand pulldowns downstairs. ruined by ziptied handles together...

120kg
1x19\
1x17
1x17 weak as.

Straight arm pulldowns\40kg
1x15
1x15
1x15-19 unsure.. thought was 19
drop 33x4
26x5
Was brutal. Torched the Lats.. Great feeling.

.

[NeCrOmAnCeR]

Not go Monday. Face looked a mess.

Good though on Tuesday

95.5kg

Barbell curls

Super strict form

Bar x 20-30 reps

5kg x 15-20/7.5kg x 15

10kg:

1/ 1x10 perfect

2/ 1x10

3/ 12.5kg 1x8 10/10 slow and controlled.. Full tension on

Hammer Tricep pressdown: turn the other way.. 40kg per side and feet hovering. Not like

3 plates/ 60kg per side

1/ 1x12
2/ 1x15
3/ 1x15... HA! normally would not even feel this weight.

Wide grip Ez bar pre set curls
40kg
1x12
1x10
1x12 at limit

Overhead cable extension

full stack

1/1x15 hard

2/ 1x19 easy

3/ 1x20 easy

Concentration curls: 3 sets of 12-15 with 16kg weight.

32kg downstairs.. 2 sets of singles..

7.30-8.40pm

[NeCrOmAnCeR]

Incline ddumbbell rows: 26kg

1/1x18
2/ 1x20 slow concentrate reps
3/ 1x25 fast reps UP TO 30 reps


2 hand pulldowns triangle

160x19
165x15

170kg x 10 170kg x 10.. max limit..(use to be up to 190kg)

Iso Lateral front raises

100kg
1x20
1x15
1x19

Close grip pulldowns
87kg
1x15
1x17
1x17

Straight arm pulldowns

42kg on heavy side of machine

1x16
1x16
1x16 drop 35kgx5 30kgx5

[NeCrOmAnCeR]

Waiting 2 weeks patiently for new program and the fire to train hard once again.

Hammer Machine Bench Press: 20kg x 100 40kg x 20-30 reps

60kg x 20 easy

70kg: 140kg
1/ 1x10
2/ 1x10
3/ 1x12
4/ 1x10-12 drop 60kg x 8 . now warmed up and chest feels nice and tight

Low Incline dumbbell Press
48kg
1/ 1x10
2/ 1x10

50kg
3/ 1x8 perfect
4/ 1x8 can hold 8th both times. But not lower to rack

Incline Bench Press: 20kg x 20 30kg x 20
35kg x 15

40kg x 12 easy...left shoulder needs warming up to take better.

12kg x 10 front raise.. then underhand barbell 1x10.. loved it. no strength in me for side laterals or front raises

got to gym 7.45.. talk till 8.00pm.. then 9.20 by time finish Chest.. too hungry and late to stay further for shoulders.

[NeCrOmAnCeR]

Parkview fasted ride.. Sleep in over bike class.. As train too late friday night as always

42 mins: 12.9km 43 minutes.. better pace.. no wildlife to see

12.45pm On time: See Logan to go through Program.. Not well worded.. Alot of questions needed.. Actually need an hour session to go through.

Then train at 1.30-3.00pm...

Close grip: 47kg x 50

4 sets of 12
77kg

1/ 1x12 strict
2/ 1x12
3/ 1x12
4/ 1x12

[b] One Arm Hammer Machine rows:
40kg:
Strict form
1/ 1x12
2/ 1x12
3/ 1x12
4/ 1x12 just getting reps to failure.


Hammer Pullover machine: 120kg
4 sets of 10
Should be 12 reps.. Not want to do less than 3 plates each side.

T Bar row
80kg
1x9
1x8
1x8
STOP.. Not like machine or the weight and reps.. Not even feel 80kg at Daisy Hill

Palms facing Hammer seated rows
57kg
Feels weird form
Got better by 3rd set can pull into stomach
1x12
1x12
1x12
1x12

Straight Arm pulldowns.. As don't know what Logan wants with V Bar

42kg.. One off full stack
1x12
1x12
1x12
1x11

3pm.. No carbs.. Another half hour to do Arm part of workout.. Needed to eat badly

Rice..rest of Oats shake.. Protein shake and Low fat bun Grill'd


Harbourtown.. Good prices on Nike Shorts and Skecher shoes.. Paid off Arnold Melbourne trip this week/Kirsty and Logan. Nothing left for clothes

Drive to Broadbeach.. Fading daylight 5.30.... Amazing females non stop on ride.. Always worth the effort.

13.1km 37 mins.. PR on how fast I went down Hedges Avenue? Flying: 31km and 32,27km. faster than cars and overtaking other cyclists like nothing

[NeCrOmAnCeR]

96.0kg

Leg X warm ups..Very rusty as been a while.. singles on 33kg were very hard. 5 mins of up and down the stack.. thorough warm up.
then
I read program properly and suppose to do 4 sets of 12 working sets.. Ah but first day back.. would ruin performance in Squats

Squats:: Again read towards the end of sets. Suppose to do Front Squats.. However back pain being extreme every day last week.. No chance doing Front

Bar x 20-30
20kg x 20
30kg x 12.2 dead stop reps.<< have to do this weight again.. as out of practice.

40kg x 8 + 2 dead stop reps.
45kg x 8.. pain free back so far

50kg x 7 full depth..Back now feels tight.

55kg x 8 with BELT ; Perfect depth

60kg: 3 plates:Perfect form and strong!: Half hour to get to this.. No time for more sets though was keen for,at this weight.

Hack Squats with Feet 2 inches apart. Means can only go Parallel. Interesting.

40kg/side

1/1x12
2/ 1x15
3/ 1x15
4/ 1x15
Inspired to do more.
50kg
5/ 1x10 tremble.. left calf cramping and locking up
6/ 1x13.. 15 possible without calf cramps.

Leg X not in program. cannot work out what next part of program is. Hack Slides?

103x13
117x12
124x12 feels at limit

131 x 12

5/ 138 x 10

Sissy Squats.. Already done one set before as a test.

1/ 1x15
2/ 1x15 smoother with tension kept on.

3/ 1x15 with 10kg plate.. still amazing perfect reps.

4/ 1x15 more tension.. no lock out... Non stop reps.. Very very happy with this effort

No back pain after or the next day!! Amazing.. really thought I would have to pay a price..Legs locking up as I write this..2pm Monday. But not unreasonable.