2019:Moments of Clarity: Necro's Journal of Muscular Perseverance

[NeCrOmAnCeR]

Jane at wedding. Plan was to do cardio if pouring rain. It was not.

12pm gym for Calves: Worth it.

94.8kg

Leg Press

3x30 4x20 5x20 6x18

7 plates:

1/ 1x12 max

2/ 1x12
3/ 1x12
4/ 1x12
5/ 1x12

6/ +10kg 1x8

Pinweight
130x20

170x20
180x15
190x12

200kg
1x10
1x10
1x10
1x10
1x10

Hanging Leg raises
1x20
1x20
1x20
1x20 strong reps.

[NeCrOmAnCeR]

96.2kg

5.40pm

66x20 79x12 86x12 93kgx12

Hi rows: 120kg
1x15
1x16
1x16

Dumbbell rows
50kg x 8
2/ 1x12
3/ 1x15 6pm

52.5kg x 7.... 4 weeks ago 93.7kg last here.. and did better dumbbell rows.

Low rows
120kg
1x15
1x15
1x17

Bent over rows: 20kgx20 25x12
30kg
1x10
1x10
35kg x 6 useless

6.25pm

110kgx10
117x1-
124x8
131x9

Incline rows: 25kg
1x15
1x16
1x17

45kg straight arm pulldowns
1x12
1x12
1x12

7pm finish

then cheap 7-11 fuel..
McD
for finally my wish of Hotcakes and hashbrown..Wanted during prep so bad... Now 8 weeks after prep I finally have it.
and
2 Norco strawberry shakes) only drink 1 tonight..

[NeCrOmAnCeR]

95.3kg

Lots of warm ups

Leg X : was going to do warm up sets.. But no need

5 plates:

1/ 1x20 1x20 Wide: 1x10 1x10 easy sets

2/ 1x20 1x120 1x10 1x5 1x5 1x5.. hard

3/ 1x20 1x20 pause at top and contine on 3 and 4 sets 1x10 1x5 1x5 1x5 strong

4/ 1x20 1x20 1x10 1x5 1x5 1x5 agony

Leg X

1/ 89x10 82x10 75x10

2/ 94x10 89x10 82x10

3/ 103x10 89x10 82x10

4/ 103x10 89x9 75x8

Squats:
bar x 30
20kg x 20

1/ 30kg 1x12

2/ 35kg 1x10

3/ 1x10 feel failure. Can always get 12 reps.

4/? Rested and tried and could not do it.. Legs so full of fluid. Would not bend. Tried again after unloading Leg press and still could not do.

Sissy Squats

1x20
10kg x 20

20kg
1x20
1x20
1x25 all out

5.45 leave home.. 7.13 finish.

Legs brutally sore on Tuesday.. Still sore on Wednesday: 9/10 for sure.

[NeCrOmAnCeR]

Parkview ride:
43 mins 12.2km
96.4kg

Bar x 50

Standing Military press

10kgx20 15kgx15

20kg
1/ 1x14
2/ 1x14
3/ 1x12

4/ 22.5kg 1x12 nice perfect reps.

5/ 1x12

6/ 25kg 1x6 fail on 7th

53kgx15
60x12
67x10
+2.5kg x10
+5kg x11

74kg
1x8
1x8

Side Laterals
1x23
1x20
1x20
1x30

Rear delts
61x20
68x15
74x12
74x12

Trap Bar shrugs
40kg 1x30

50kg 1x16 1x16

55kg 1x12 1x16

60kg 1x10 1x12

7.20 arrive.. Leave 9.20pm.. Tim here plus others. Not think I talk that much.. 70 min workout took 2 hours. Not happy.

[NeCrOmAnCeR]

Venmans walk with amazing small blue birds.. Walked in bush to see them. 55 minutes.. 4km

96.5kg

24.5kgx30 28x30

35kgx20

42kg: Pressdowns: Triples

1/ 1x12 1x12 1x12..struggle last reps

2/ 1x12 1x12 1x6 38.5kgx6

3/ 1x12 1x12 1x12 stronger.. with long chats to reduce insane pump.

4/ 1x12 1x12 1x12 no failure.

Overhead: 35kg

1x20
1x18
1x22
1x22

Dips:
1x22
1x20
1x22
1x24

Downstairs for biceps

15kg.. High incline was wrong

1 x 12 1x12 1x10

2/ 1x12 1x12 1x10 not struggle with lower incline

3/ 1x12 1x12 1x12 real nice

Spyder curls: 7kg

1x20

1x14/6 pump insane. 10/10

1x15/5/5 for 25 reps.

Preacher

32kg x 12 Left 39kgx15

2/ 1x15 1x15

3/ 1x15 1x15

4/ 39kg 1x12 left 1x12 right.. no pain this tme

3 sets of 25kg pre set reverse curls

5.30 finish.. Should have been out 4.45pm

[NeCrOmAnCeR]

Lyndale loop Not done in since last year: added some extra. 37 mins 9.8km

Thursday: Parkview fasted: 50 minutes 14km.. lots of nice detours in perfect weather.. No sweating. Warm: Quads still sore: 7/10

Quads still feel 8/10 sore. Meant to foam roll before..

4.15-5.30pm

95.5kg 1kg less yet ate more today.

Donkey Calf raises Eugene Teo style 5sec negative 2 sec squeeze... Use Stopwatch.
40kg/side
and... It killed me every set...After 220kg consistent Hack Calves.

1/ 1x7
2/ 1x8
3/ 1x7
4/ 1x7
5/ 1x7

Lying Leg curls
53x20 60x12 67x12 74x10

81x10

88kg:
1x10
1x11
1x10

95kg:
1x9
1x9
1x9

+2.5kg 1x8 Awesome!

+5kg 1x4.. wanted 5

Seated Calf 20kg/side

1x25
1x25
1x25
1x25 with pause at 20 to reset feet.

Tried to do Seated Leg curls. And could barely do any weight.. So I stopped and left.

[NeCrOmAnCeR]

Chay ravine closed. Hot day.. Too late to walk in Sun. Otherwise would have done a road walk.

Late: 7pm leave. Courtney here. but not much time to chat
However!
Ben here at end of his workout and we had long conversations overdue

8pm start.

Bench: 215 reps burning hard.

95.2kg.. yet all meals in. And over 1kg+ lighter.

Hammer Bench: 40kg x 20
60kg x 16

70kg:
1/ 1x12
2/ 1x12
3/ 1x12 strong perfect reps.

4/ 72.5kg: 1x10
5/ 75kg x 10 killing it!

6/ 77.5kg: 1x6 fail. No chance 7th rep.

Flat dumbbell press

30kg x 15
36kg x 15

42kg x 12
44kg x 12

46kg x 10 felt heavy

48kg x 7 at limit.. Hard reps to complete.

High Incline Smith
40kgx10

42.5kg x10
45kg x 10

47.5kg
1x7 fail hard on what should be warm up
1x7 same again

Chest Press:
103x12

110kgx12
117kg x 12 all felt light

124kgx10

131x10

138x8 fail hard.

19 working sets... Super sore the next day.8 to 9 out of 10 as I write this good soreness.

[NeCrOmAnCeR]

On time : Quality bike class.. Not soft not too hard and full..
Still soaked.

first taste of mild cold.. 14 degree's.. Rained before bed then super windy..Like bring the cool change through. Almost need a jumper.. 1 hour earlier. Yes.
Not need or want to carry one.

94.0kg fasted weight

Leg Press Calves: 3 plates on for warm ups
6x15
7 plates
1/ 1x12
2/ 1x12
3/ 1x12
4/ 1x12
5/ 1x12

+10kg
6/ 1x10 fine
7/ 1x10

8/ 8 plates: 1x9 PR of sorts

Pinweight
170x20
180x20
190x20

200kg:
1x13
1x13
1x15
1x16

Hanging Leg raises
1x22
1x20
1x21
1x23

10.05pm.. Super hungry.. Hot fresh cinnamon donuts was the reward.

[NeCrOmAnCeR]

96.5kg

Plan was 4pm. Means 5pm..

Diana now works here. Lovely catch up chats.

5.13pm start. 6.50pm finish.

66x20
73x12
79x12
86x12

93kg: 1x10
1x10.. Could not get any more reps. Should be more progress.

Hi rows: 120kg
1x15
1x15
1x16... left side aches. not pulling same. agony all night after workout.

Dumbbell rows:
50kg
1x10
1x13 nice to fail

52.5kg
1x8
1x8

5/ 55kg 1x6 extreme.

Low rows: 120kg
1x15
1x15
1x15

Bent over rows: 20kg x 20 25kg x 12
30kg
1x8
1x8
1x8 nice quality reps.

35kg x 6

Machine laterals
110kgx12
117x12
124x12
131x8
138x8 both sets very hard to failure.

Incline dumbbell rows: 25kg
1x15
1x15
1x20 went harder and not let reps stretch out.

Straight Arm Pulldowns
45kg
1x12
1x12
1x12

28 sets. Not shattered after.

[NeCrOmAnCeR]

96.0kg

No cardio

Lots of Leg x warm ups.

6.45-8.15pm

Bar x 20+
20kg x 20+

40kg x 15 deep

45kg x 12

50kg x 10 belt on .. tender back lately..

52.5kg x 10 fine.... > tune helped

55kg x 10 smooth; perfect

57.5kg x 8 start high then real deep reps at the end.

60kg: 1x6 absolutely perfect. At limit.

7.40pm light back pain after..Need to do Leg Press.. But not want to spend another 40 minutes on it.


Leg x: 75kg/ 103kg warm up again
110kg x 12
117 x 12

124x12
131x10
138 x 10

8.03pm

Sissy Squats: 1x20
10kg x 20

20kg
1x20
1x22
1x22

15 sets

Sore on Monday... But not effect normal tasks, so no rating out of 10 needed.

left arm agony... in tricep/ sHoulder caused it Friday night. Made worse Saturday.. Lots of pain Sunday

[NeCrOmAnCeR]

Parkview ride: 42 mins.. 12.5km cut short for episode 5 Game of Thrones..

Left arm in so much pain... roll out on ball before going to gym all left side.. and neck

Thought it was going to be a hopeless day..

However it was great!

Later workout... 5.30pm

Barx 60

Seated Smith: 20kg x 35

40kg x 15 deep. No issues.
42.5g x 12

45kg x 12 heavier still good rep numbers

47.5kg x 10 belt on. Strong deep reps.

50kg:

1/ 1x8 no failure

2/ 1x8

3/ 1x6 fail hard.

Side Laterals 31.5kg

1x30
+10 on band 1x17 3/ 1x19

4/ 1x20 band on 5

53x15 like nothing

60x12

67x12

skip 2.5kg and 5kg

74kg

1x9
1x9 extreme every time.. Want 10th rep and to move past this road block

Rear delt: 61x20
68x20
75kg
1x12
1x12 same as always at limit

Rear delts 25kg dumbbells upgrade from 22.5kg only cos no choice as being used
1x20
1x20
1x20

Shrugs on trap bar

40kg x 25
50kg x 16

55kg x 13
55kg x 13

60kg: 1x10
60kg: 1x13

[NeCrOmAnCeR]

Venmans walk with sore lower back.. Only just felt pain before walk and made pace very slow. Legs ok for it.

Beautiful yellow breasted bird in front of me. Only one I saw today.. But lots of birds singing.. Stopped to check how bad white ants are killing big
brushbox like trees. Need to be stopped. 59 minutes: 3.3km


left arm in so much pain.. Went gym late not do much.. More biceps than triceps. HOWEVER next day hardly any pain Weird!

96.5kg

Gym was dead! 7.40pm

Tricep pressdowns

39kgx30
42kgx20

49kg x 12

56kg:
1x12
1x12 perfect slow reps.

63kg:
1x7
1x7 not in pain.. Normal reps for this extreme weight.

Hammer machine two arm curls
40kg
1/ 1x15
2/ 1x10 with super slow negatives
3/ 1x10 dying.

gay weight to use. Barely warm up.. Should be doing 50kg+ for reps.

Preacher curls

39kg x 15 32kgx15 felt too light

39kg x 15 left 1x8 then drop to 32kg x 4 to failure

3/ 1x15 1x12 both with 39kg. Felt strong No pain this set in left

Dumbbell curls standing
20kg
1x10
1x10
1x10... Loved these... left still light pain.

Reverse curls: 20kg
30kg too heavy
Need 25kg

1x25
1x27
1x27

8.35pm.. Need shops.. But now actually enjoying workout....

[NeCrOmAnCeR]

Lyndale loop ride: 32 minutes: 10km

96.0kg


No carbs before workout.

3.10pm-5.10pm


Seated Leg curls: 96kgx10
103x10

110kg x 8 strong felt good. Just wanted food and fluids to digest. Before laying down.

Lying Leg curls:
39/46/53/60/67 pause 74x10... all done without moving.

81kg x 11

88kg:
1/ 1x11
2/ 1x10
3/ 1x10

95kg
4/ 1x9
5/ 1x9
6/ 1x9

Hack Calves:
100kg
1x17
1x17

110kg
1x16
1x16
1x15 squeeze out at top. Nice and slow negatives.

120kg: 6 plates
6/ 1x13
7/ 1x13 fail on 12th but squeeze out 13th on both sets.

Standing leg curls: 35kg: 1x15 warm up

40kg: 1x12 1x13L

2/ 1x15 1x16L

3/ 1x16 each: set of seated calves between

4/ 1x16R 1x19 left.. PR set.

Seated Calf
2/ 30kg/side=60kg:: Another 20kg really felt it. But nailed these reps.

3/ 1x16

4/ 1x16 rest pause 5/5=26 reps

5/ 1x16 5/7=28 reps.

Calves shattered for 2 hours after from drop sets? Going to be sore tomorrow

[NeCrOmAnCeR]

Thursday ride 50 mins 13km Parkview ride.

Friday Chay ravine walk 48mins 2.8km. Best streams flowing yet and white ants all gone.[b]


Dropped M&D at train for Airport to Italy 5pm. All I needed to do was have freedom cereal and go to gym

Leave home 7.15.. Food shop first then fuel= gym 8pm... Idiot!

Then talk Ben for half hour... so real workout not start till 8.30pm. After warm ups..

9.45pm leave.

96.0kg

1x70 shoulder press bar

SMith Flat Bench

20kg x 40
40kg x 20

50kg: 1x12

52.5kg 1x9 full depth to chest reps.

55kg

3/ 1x8 felt good very very deep

4/ 1x7
5/ 1x7 to failure.. 8.55pm

Low Incline dumbbell

30kg x 20

40kgx12 easy warm up

42kgx10 no pain
44kg x 8 felt heavy

46kg x 6 to failure... Wanted to do more reps then get to 48kg. Had to throw dumbbells.

No issues with these..No pain or pressing issues.

Saw during the week.. Cable Flyers using an Incline bench in reverse..

for main pecs

12.5kgx20
15kgx15

17.5kgx12 felt right... pain in left with the stretch

2/ 1x14

3/ 1x15

Proper Incline cable flyes

17.5kg

1x15
1x15
1x15 with nice conversations with Jason and Prue.

9.45pm finish... 10pm.. Had to cook prep and cook chicken.. despite being shattered.

arm was agony after workout. And had to hold it still to get to sleep.. SO MUCH PAIN..However. Woke up in no pain

[NeCrOmAnCeR]

Quality bike class on time too! Soaked. full class..Worked hard.

Use belt to do Donkey calf raises on back of Incline

20kg warm ups

40kg

1x8
1x8
1x8
1x8
1x9 see if brings more soreness.

130x20
170x20
180x20
190x20

200kg
1x15
1x15
1x15 really nice reps

talk too much with Ben before next set.

1x15?/ not good.

Hanging leg raises
1x20
1x20... people in the way.. and finish so late. Not home till 10.30am

[NeCrOmAnCeR]

Had to go city to vote. then 9 weeks later post comp wish

EAT STREET.... Drive past my units at Hamilton that made me so happy last year. I miss working there. Good times.

Parked in middle of car park.. No one near me. Come back and packed in around me. And people wanting my space

Oknomiyaki was heaven! Should have got French onion soup too.. Instead OF dOUGHnut bar Nachos and ice cream.. Too much and made me feel sick. Well to train

wanted to do Rack deads.. but stomach not handle them after big dessert.. Brought lots of Nachos home.. Had no choice to finish 3 ice creams.Before driving.

96kg

Close grip pulldowns
66x20
73x12
86x12

93kg:
1x10
1x10
1x10 very heavy to fail each TIME

Hi rows: 120kg
1x15
1x18
1x18

Underhand Laterals.. Which found out Dorian Yates invented for Hammer Strength. Thanks to Mutant on a Mission video this week.
140kg
1x15
1x15
1x15

26kg dumbbell Incline rows
1x15
1x18
1x20 nice

Straight arm pulldowns
47kg
1x15
1x16
1x17

amazing music playing. Not put headphones in once. Loud too.. About to leave. Courtney encouraged me to do one more exercise

Underhand Pinweight
110x12
117x12
124x10

131 x 8
138x8... usual sets I do at Coomera.

21 working sets. Start 8pm.. Finish 9.10pm. Leave 9.30pm.. After awesome conversations... ALMOST going to drive past.. Digestion of dessert killing me

Just goes to prove why should always go and give it a try

[NeCrOmAnCeR]

No cardio
and
no pain in left arm after Back day.

7.30-9.15pm

Finally cooler tonight. Not need to change shirts. Though still feel soaked through.

Not go on scales.

Leg X 33x50 54x20 75x20 96x20 33kgx50 singles... all felt nice reps.

Squats: Bar x 20 20kgx20
40kgx14 deep

50kg: 1x10 belt on.. 7.45pm
52.5kg x 10 now feel warmed up

Solid set up. Lock in.. Real depth. Just pause with weight. Let bar down back and lock in Lats.

55kg x 8 should have gone for 10

57.5kg 1x8 solid.. 8pm

60kg: 1x6 no issues.

62.5kg 1x4 test set and the reps were good quality 8.15pm

Back in pain after .. Always same. Had to endure through warm up sets Leg press till it let go by 8 plates

Jason and Prue turned up perfect time to push me on to do more. Busy gym but empty of anyone descent.

Leg Press

5x20
6x10
7x10 all done non stop

8 plates x10
+10kg
1x10

9 plates= 360kg

1/ 1x8 felt extreme.

2/ 1x8 better now/ Nice slow deep reps.

3/ 1x8 solid. No failure. 9.05pm.... took 45 minutes from end of Squats till end of Leg press.. Even though should be quickly done..

Leg X 75x20

110x12
117x12
124x12

131x8 expected more reps.

138x10.. felt easier than 131kg pushed hard.

9.15pm done..

Not shattered after or crippled in pain.. Sleep fine. No throbbing legs.. And as I write this Monday afternoon. No rateable pain

[NeCrOmAnCeR]

Barx40-50
96.62kg

10kg x20 15kgx20 no pain
20kgx15

22.5kg/side

1/ 1x12 fine
2/ 1x12
3/ 1x12

4/ 25kg: 1x9 real nice. This was limit last time,2 weeks ago.

5/ 27.5kg 1x3 extreme reps.

27.5kg rear delts heavy.. UPGRADE
1x15
1x15
1x15

53kgx15
60kgx12
67kgx12

74kg
1x9

1x10 finally break through barrier.

Side laterals
1x25
+5 1x16
3/ 1x16

Rear delts
61x20
68x20
75kg 1x12 1x13 finally break barrier here too.
Parkview fasted: 46 mins 12.8km

Shrugs on Smith
30kgx25
35kgx20

40kg/side
1x15
1x15
1x15

45kg 1x10

5/ 1x11 good quality reps. no pains arm or shoulder... Leg soreness okay too.

[NeCrOmAnCeR]

Packed gym.. But emptied out after starting.

Barbell curls was only thing I could get on

1x20 5kgx20 7.5kgx12

10kg/side
1x10- tight no left in pain

2/ 1x10
3/ 1x10

Underhand warm ups
24x30
28x20
35x20

42kg
1x10
1x12
1x12

Ez bar T-nation curls
10/10/10

10kg

1/ 1x10/1x10/1x5

2/ 1x12 1x12 1x8 fail

3/ 1x12 1x12 pause. Still 1x8 to failure.

Tricep Hammer
60kgx15
65kgx14

70kg 1x11

2/ 1x12 no pain

3/ 1x12

Rows: 500m with Tim 2.00 mins

Alternate incline dumbbell curls
18kg
1x8
1x8
1x8 extreme all reps. very very hard

Rope Pressdowns:
38.5kgx12
Venmans 47 mins 3.2km.. fast pace.. no back pain or sore legs
42kg
1x10
1x12
1x12

Cable curls both arms;
35kg
1x11
1x10
1x11

5.25-7.20pm Not talk that much I thought.

[NeCrOmAnCeR]

No cardio

About to ride and it poured of rain .


39kgx20 46x20 53x15 67x12 pause 74x10 All done as one set

81kgx10

88kg

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

95kg

4/ 1x8
5/ 1x8 maybe 9
6/ 1x10

+2.5kg:
7/ 1x7 really strong

8/+5kg 1x5 awesome.

Donkey calf downstairs 40kg
25kg+15kg plate

1/ 1x9 easy

2/ 1x8 fail

3/ 1x8 feet burning not calves

4/ 1x8 faster to get done

5/ 1x8 brutal burning

Romanian deadlifts

20kgx12

30kg
1x12
1x11
1x12=13

Seated calf 20kg/side 1x30 easy

30kg/side=20kg increase

2/ 1x15/5/5

3/ 1x15/5/5

4/ 1x15/6/5

5/ 1x17/5/5


4pm-5.40pm.

[NeCrOmAnCeR]

Thursday: Parkview ride: 50 mins 13.5km

[b] Friday: Chay ravine: Fastest walk 108 step per min. 43 mins 3km


98.0kg! Only had Oats and rice and mince. no freedom before.

215 bench press

Smith Low Incline 20x30 30x15 35x10

40kg:

1/ 1x10 1x10 1x10 all fine

2/ 1x10 1x10 1x10.. hard last set

3/ 1x10 1x10 1x10 solid after talking rest break

4/ 1x10 1x10 1x10.. squeeze out last 2 reps.. Should have done 42.5kg.. As did 40kg easy last time.


no left pain at all now. Amazing that has slowly fixed in last 2 weeks. thought made it worse doing flat dumbbell press 2 weeks ago.

Low Incline 20kg: Should be 22kg increased

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

Flat Flyes 20kg
1/ 1x15
2/ 1x15
3/ 1x15
4/ 1x15

Cable crossovers
15kg
1/ 1x15 1x15 1x15 easy

2/ 17.5kg back to where I was before prep.. strong

1x12 1x12 1x12

3/ 1x12 1x12 1x9 15kg 1x5

Pec Dec taken

82kgx 20 super easy

89kg x 15 PR of sorts

1 hour workout Not brutal soreness the next day.. Only can just feel it.

[NeCrOmAnCeR]

Really hard RPM class. soaked.. Empty class compared to last week was full

96.0kg heavy weight fasted.

Leg Press calves: 4 x20 5x15 6x15

7 plates x
1/ 1x12
2/ 1x13
3/1x14

+10kg

4/ 1x12 felt well controlled.
5/ 1x12

8 plates
6/ 1x10
7/1x10
8/ 1x10 PR sets.. crushing me

Pinweight.. 130 prep
170
180
190

200kg:
1x15
+1 1x12
+2 1x10
+3 1x10

Hanging Leg raises
1x22
1x20
1x20
1x20

[NeCrOmAnCeR]

96.8kg.... 7pm? only 0.8kg more than fastest weight??

Local gym.. As last workout can get in to see Courtney and gym will be closed next weekend. Meaning have to go Coomera.

77x20
87x12

97kg
1x12
1x12
1x12 good progress

Steven, Jason and Prue here.. Quite busy too. Made it good to be here.

Hi rows: 120kg

1x20
1x16
1x15

Rack Deads

40kgx12
50kgx12 easy

55kg x10

60kg: 1x8
2/ 1x8
3/ 65kg 1x5 10/10 extreme.. Want to be stronger at these.

75kg/side
underhand iso laterals

1x12
1x11
1x12 very heavy

28kg Incline dumbbells
1x13
1x13
1x14

Straight Arm pulldowns.
47kg
1x13
1x12
1x12

Pinweight underhands
110x12
117x12
124x10
131x10

138x8

Should have been 8pm finish... but do these extra sets and watch formula 1 Monaco practise Then talk to Ash.

End up 8.30pm+ leave.. soaked..still very warm and really really hungry.

Courtney thought I was out of sorts and not being myself today.. Which was very sweet of her.. But nothing wrong with me..

[NeCrOmAnCeR]

No cardio;

33kgx50
54x20
74x20 33x singles.. no pains at all in knees.. No rusty feeling

Squats
Barx20
20kgx20
40kgx12

50kgx12

55kgx10 belt on.. deep strong reps.
57.5kgx 8 perfect.. Extremely deep reps.

Met James and Will and they thought I had excellent hip mobility with Squat form

60kg: 3 plates per side: 1x8 2 more reps than last week was the goal

62.5kg: 1x6 2 more reps than last week.

Back in lots of pain after

5x10
6x10
7x10

8 plates x 10

+10kg x 8 reps. Felt really heavy

9 plates: 1x6 crushed me . Almost going to stop

2/ 1x8 amazing quality reps.8.15pm

3/ 1x8


Leg X: 75 prep

110kgx12
117x10
124x10

131x10

138 x 10 super strong! Loved these.. Do another set

138 x 7 not as good.

3 t'shirts.. Soaked! Compared to last week. One shirt. 6.50-8.35pm.. Almost 2 hours... Felt okay after. No legs locking up

and

Next day as I write this Monday night. No real leg soreness to rate. Amazing!

[NeCrOmAnCeR]

Parkview ride.. Still no tomatoes ready. Vine is loaded. Back soaked and running sweat. Before cold change happens in two days

53 mins 13.2km

3.30pm after planning for 2.30pm... Highway blocked.


Bar x 50

Smith Military Press 20x30 30x10 35x10 40x12
45kgx12 no need to do 42.5kg
47.5kg x 10 heavy belt on

50kg: 1/ 1x8 at limit
2/ 1x8 much better.
3/ 1x7 fail hard

53x15
60x12
67x12

74x8
74x8 same every week.. FRUSTRATED!!!

Side laterals PR improvement 40kg
1x10 fail
1x12
1x10
1x11

Rear
68x17
75x12
75x12

27.5kg rear delts
1x15
1x15
1x15

Trap bar
40kgx25
50kgx20

60kg:
1x13
1x13
1x13 fail hard everytime.

No pain anywhere. AND Quads not sore. No rating to give.

[NeCrOmAnCeR]

Venmans walk. This time go over in Shailer property and walk tracks with logging done. To Power easement and beyond...Then find way back
past more logging x 2 I did not know exist and back on my original track.. Back up the steep hill

38 mins 2.7m

and ride to drop car off for extra cardio 6 mins.

Again try gym 2.30pm. Still end up 3.30pm to 4.40pm: Only one meal + Fruit loops before going. Though was a very big first meal Eggs Florentine plus protein bread and poached egg.

Overhead French Press
10kg x 30
15kgx15

20kg x 20 felt so easy

22.5kg x 15

25kg/side: 1x9

3/ 1x10 extreme..dropped it and weights fell off.

Standing dumbbell curls 12.5kgx20

20kg:
1/ 1x10 lots of left pain
2/ 1x10 then on pain and perfect reps
3/ 1x10 nice slow precise squeeze reps.

Eugene Pressdowns
63kg
1/ 1x9
2/ 1x9
3/ 1x9 every set huge failure to get 9th done and hold.

Preacher curls

39kg x 20 left x 15

+2.5kg for right 1x20
left 1x15

+2.5kg 1x15 left 1x15

4/ +5kg 1x15 1x16

17.5kg kickbacks
1x17
1x15
pause
1x15

15kg bicep curls
1x15
1x15
1x15

[NeCrOmAnCeR]

Sweat Monday on ride. Back soaked. Today jumper on. LUSH Finally season change. Usually happens at start of May. Only 1 mild day when Tim and Ruth was here.

Lyndale loop 32 mins 7km


2.30pm Pushed hard to go earlier and worth it Aim was 1.50-2pm.

Get to see Courtney on my first exercise.

Seated Leg curls; 54x50 75x20 89x20
103x12
110x10
117x7 failure.

Lying Leg curls 54x20 60x12 67x12 74x10
81x10
2 sets of 81kg

88kg:
1x10
1x10 both easy and smooth.

No need for a 3rd

95kg 1x8 real slow and perfect
4/ 1x9
5/ 1x9

6/+2.5kg 1x9 killed it.

7/ +5kg 1x7 amazing quality.. wanted to do more sets. Best music on at gym.. Hardy use headphones.

Donkey Calf on Step
1/ 1x10 normal pace

2/ 1x8 going slow makes failure at 8 everytime

3/ 1x8 reset at 4

4/ 1x8 got to 6 reps then reset.. Feet on fire

5/ 1x8 done without reset.. Push through extra reps.

Seated calf
30kg/side

1/ 1x15/5/5
2/ 1x15/5/5
3/ 1x15/5/5
4/ 1x15/5/5 could not get more reps..

Leave 3.40pm. No fans on.. Lush cool workout... Shorts still soaked.. T'shirt ok.


Not want to be here for 2 hours..Needed Romanian deadlifts.

[NeCrOmAnCeR]

No workout Friday: Gym closed. Could not bring myself to go to Goodlife.

94.4kg fasted

Empty: bike class.. But still get hot and soaked.

Pinweight calves.. Waiting for Leg press

130x20
170/180/190/

200kgx15
+2 1x16

+3 1x12

2/ 1x12
3/ 1x12 very very strong

Leg Press 5x15 6x15 7x12

8 plates: 1x12
2/ 1x12
3/ 1x12 get easier

4/ +10kg 1x9 PR of sorts
5/ 1x8
6/ 1x8... still no soreness after

Leg raise
1x24 nice

1x21

1x15 fail very weird.. Always ways get 20 reps.. so did 6 knee raises.

[NeCrOmAnCeR]

96.5kg

6.30pm arrived..Talk to Darryl for half hour. Warm tonight.

7pm

66x20
73x12 79x12
86x12

93kg: 1x10 1x9 fail

Hi rows: 120kg
1x17
1x17
1x19

Low rows
120kg
3 sets of 15

Dumbbell rows: 52.5kg
1x8
1x8
1x9

7.45pm

Incline rows: 27.5kg
1x13
1x15
1x15

110x10
117x10
124x10

131x8
138x8

Straight arm pulldowns
45kg
1x12
1x13
1x14

8.13pm finish.

[NeCrOmAnCeR]

No cardio

Gym re-opened after polished floors closed it

3pm open.

Waiting for digestion. Leave at 4.10pm

Courtney on. Very happy. Got to see photo's from photoshoot this morning. 6 days out from Spain Amateur Pro card show
NO words!
SO amazing.. Torso and arms shredded.. Best conversation.. Made it worthwhile to train early in daylight..
AND
made it to Coles and Aldi after workout. Which is always the plan. But happens less 5 times in 4 years.

Thought gym was going to be too busy to do Week 3 workout.. But I got all my stations without anyone in the way.
4.40pm
Leg Press
5 plates

1/ 1x20 1x20 1x10 1x10

2/ 1x20 1x20 1x10 1x10 1x5

3/ 1x20 1x20 1x10 1x10 1x5

4/ 1x20 1x20 1x10 1x5 1x5 1x5 Wide reps killed me.But pushed through and got them done

Leg extensions

96x10 82x10 75x10

2/ 103x10 89x10 75x10

3/ 103x10 89x10 75x10

4/ 103x10 89x10 75x5 68x2 58x3

Squats: Bar x20 20kg x 20

30kg:: 1x12

35kg:
2/ 1x11
3/ 1x11 reached failure everytime at 11 reps. On 4th set Legs were jelly and worried could do the reps. But did fine.
4/ 1x11

5.16pm cannot do a 5th set.. Did intend too.

Sissy Squats 1x20
10kg x20
20kg x19
20kg x 20

5.30pm leave... [b] Not even shattered leg soreness/fatigue....Monday. Mild soreness and no rating to give.