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

[NeCrOmAnCeR]

2019: 11th year of writing Journals on here.

Link below to 2018 journal.. And all links to 10 years worth of journals on BB.Com.


https://forum.bodybuilding.com/showt...hp?t=175211411


10 weeks out from IFBB Pro League Gold Coast Classic.

11 weeks from Arnold Classic Melbourne.

Dropped 33.25mm in 8 weeks:


Fasted cardio: Gym 35 mins Treadmill. As too hot outside.

Pulled muscle in Upper left back: Killing me all day.

[NeCrOmAnCeR]

Treadmill Goodlife 1.00pm. No hunger pain 35 minutes


8pm-9.30pm

Barbell curls:
1x20
5kg x 15
7.5kg x 10-12 reps

10kg/side

1x8.. arms not pull together. very odd.. right shoulder/arm no strength. Knot in back left Rhomboid.. All messed up.
1x9 tried for 10 reps.

Tricep Pressdowns:

39kg x15///42kg x 15..pause 49kgx15 warm ups

56kg
1x10 not flow
56kg x 10 perfect

63kg
1x7 extreme

1x16 all out effort.


Dumbbell curls: Seated: Alternate
12kg prep

18kg:

1x7 struggle all reps.

1x7 pain in back is worse.

1x8 left 1x7 right would not move for extra 8th rep.

Rope Pressdown

42kg
1x12
1x12

45.5kg
1x8
1x8 max reps both sets.

Cable Preacher curls

32kg:

1x12 each

1x15 left 1x12 right

39kg left.. 1x12 32kg 1x12

4/ 1x12 > 1x12

One arm cable kickbacks

15kg: 1x20 left 1x15 right

2/ 1x20L 1x17R

17.5kg.. Strong!

3/ 1x12 both arms! Push hard

4/ 1x12

Cable curls for biceps

12.5kg kill me in bad pain.

3 sets of 12 per arm.. Pumped!

Back knot seemed to get better overnight. Still not fixed.Just less pain

[NeCrOmAnCeR]

Kangaroo Point. Walk to Capt Cook bridge. And around the point. 4.9km.. 46 minutes.. Awake 6.30 take car in... Cardio 9am. Eat 10.40am... Hot but okay. A real
mess from NYE> NYD.. not done for years in my former home.. Hottest scenery.. and my walking pace was not good. Got left for dead.

Seated Leg curls: 54x20 61x15 75kgx12 82x12 89x10

96kg x 10
103kgx10

[b]110kg x 10

117kg x 10

124kg x 5 PR!~! `1x5 for 117kg best last time

Glute Ham Raise:

1x30 WTF.. only 10 reps more than ever before (last quarter 2018)

2/ 1x29
3/ 1x25..pause 22 and 25.. nothing left to give. Was going to do 4 sets.

Standing Leg curls 30kg

1/ 30kg: no prep 1x10L 1x12R

2/ 1x10L 1x13 Right... when right side use to be weakest.

3/ 1x12L 1x12+2

Lying Leg curls : 46kg x 15 53kgx15 60kgx15 67kgx12.

74kg x10
81kg x 10

88kg x 8 fking hard. rested too

2/ 1x8

3/ 1x8

95kg: full stack..1x5 just like last time.. destorys me.

Hack Calves

100kg x 15

105kg x 12

110kg x 12

115kg x 11 >>10kg PR!~!

120kg: 240kg: 6 plates: 20kg PR!~! 1x9 fail: finally reached limit.. In zone hardcore tonight.

10.20pm...time to go home.

[NeCrOmAnCeR]

Thursday: Veneman's loop. Got out of car.Started raining. Got back in car stopped. Heavy heavy rain. Soaked through. But loved it .

Watched streams form. Not enough to start any of the main one's running. Worried phone would get so wet it would stop working. Could not use it during walk. Wet fingers and touchscreen

3.4km: 46 minutes Hard work with sore hamstrings. Only Toads to see.

Friday: Rain heavy overnight: Chay court gorge.Way too late. Hot and no hat= good chance of burn. No birds.. New bridges built. Streams running. Borers back in tree.

36 minutes: 3.6km..


Still go gym way too late. Was a hot day. And need gym to cool down.

8.20-10.20pm.. Had to wait for A smith machine.

Bench x 170 approx

Low Incline Smith:Went through journal and could not find any recorded workouts of starting this first. Odd.

20kg x 45

40kg x 20

50kg x 15 52.5kgx8 55kg x 8 strong. No pain.

57.5kg x 8 not failing. Strong till 8th rep.

60kg/ 3 plates per side:

1/ 1x5 short rest.

2/ 1x5 high first rep. then deep reps till 5th.Where can just rack it. without failing. Every set the same

3/ 1x5 Long rest. Not improve reps. Same every time... Still loved it.

Unsure of weird shoulders/arms.. to do Flat dumbbell Press. Have to stay away until get treatment.. Or cause injury

Incline Flyes: Low: 22kg 1x17-20 reps.

2/ 24kg: 1x15
3/ 1x20
4/ 1x20

Flat Flyes

24kg
1x15
1x19 nice: Right felt a bit weird.
1x20

unsure of 4th set with weird shoulder.

Chest press
103
110
117
124... all 15 rep sets

131x212.. now I know to adjust to make easier on Shoulders. Never knew this setting existed.

138 full stack
1x8
1x12
1x15
+5kg.. 1x9 PR!~!

Too much talking.. 20 mins here too long

Not allowed to pose in Boxing room apparently .O when really need to now

[NeCrOmAnCeR]

Could not sleep all night..

RPM class was hard/Packed/ totally soaked.

Abs: 4 sets of Hanging Leg raises: 20 reps each: Had to wait for my Incline to step on

Forgot Aspirin and Amp V.. dying of hunger. Protein shake consumed. Continue

Quite daunting picking up 50kg: Would I get the reps?

standing calf raise: 50kg: first one for 2019..

1/ 1x15 perfect

2/ 1x15

3/ 1x16 can hold last rep every time. Biting in hands more than calf failure.

4/ 1x14 fail

5/ 1x14 faikl

Pinweight:

180kg x15

190kg x 15

200kg full stack: 1x12

+2=1x11

+3= 1x12 Unsure if PR.. Such perfect reps

[NeCrOmAnCeR]

6pm: Very hot day: Not do anything after bike class.

Medium grip Pulldown. The weird one
66kg x 15
73kg x 12
79kg x 12
79kg x 12>> could do 86kg if more warmed up

T Bar row: 60kg x 12-15

70kg x 11.. WOW.. just skipped 3 lots of weights.. and straight here.

72.5kg 1x8 short rest.

75kg 1x8 smooth

77.5kg 1x8 strong.

80kg: 1x8 6 reps to beat last week! So 3 sets are PR's here.

82.5kg: 1x7 dam heavy

85kg: 1x4: 5kg PR!~! not get 5th rep I think.

Hi rows.. Hoped for improvement. Just as bad as last week. Right side just not pull at all
120kg
1/ 1x8

2/ `1x8
3/ `1x10
4/ 1x10 not move for 11th

Pinweight Underhand Laterals
103x10
Skip 110
117kg x 10
124kg x 8
131kg x 8

138kg x 6 still killing me.. Hoping to do full stack+5kg today.

Low rows:
120kg
1x12
1x12

130kg
1x8
1x8

45kg Straight Arm pulldowns:
1x12
1x12
1x12
1x12 not write down.. but still very heavy.. Might have been a 13th rep somewhere.. Talk lots to Mick from Daisy Hill

Posing room for 15-20 minutes.

Disappointed. Not as lean as hoped for.. Chest looks small and right Lat fails to come out when posed.. Feels like right side is smaller than the left.
Deleted most of photo's

[NeCrOmAnCeR]

35 minutes Treadmill... plus 15 minutes walking. Posing 15 minutes too.. Look so much better in dim lit Aerobics room.

Amp V No hunger pains.Was the best! Up 8.30. Not eat till 1.30pm and fine about it..

Glutes definitely dropped 1/2 inch.. Waist measurements seem to be all the same. Except Tight.Which is 1/2 inch smaller.

Extremely hot day. Made worse going to gym at night and all doors shut= Oven

1 shirt for Squats (soaked. very heavy)

1 shirt for Leg press

1 shirt to change into after Leg X....

Leg X downstairs: 33x10 singles x 50 75kg x 20 103x10-15

Squats: Always feel so hard and no flow to them. Until 52.5kg set..

Barx20
20kg x 15
40kg x 10
50kg x 8 extreme heavy.. but only at the time.. really this is light.

52.5kg x 10 now warmed up.
55kg x8 no belt

57.5kg x8 push deep.Strong

60kg: 1x8 solid Perfect reps>> Use to be able to do 3 plates regularly with no belt on.

62.5kg: 1x7 Quality reps. Only issue was racking on left side...

65kg: 1x6 maybe 7. 10/10 perfection. PR of sorts.. As last best was 5 reps for 62.5kg on Xmas eve.

67.5kg had to be done: 1x3.. not feel I could rack. Dropped it on the Safety bars. No issues at all.

155kg!

7.30 start.. 8.40pm doing leg press warm ups.

Leg Press:

5 x 10
6 x 10
7 x 10
8 x 10.. working set

8 plates +10kg 1x8.. almost not rack on right side. Was going to skip to 9 plates.. but hindsight. Not a good idea.

9 plates: 1x8 very heavy: Determined.

+10kg 1x8 brutal.. only just

2/ 1x7

3/ 1x6.. really wanted 10 plates today.. Strength not there.

Leg X:
103x10
110x10
117x10
124x10
131x8 kill me

138x7 not my usual full quality

110kg x 15 back off.

9.25pm.... Need half hour more on Hacks Squats and Sissy.. then 40 minutes cardio... Eat at 11pm?

[NeCrOmAnCeR]

Venmans: Finally drove there. As takes too long to walk from this side. Well.. Actually would be 45 mins+32 mins if did the short version.

10 min drive not seem too bad.

Straight away saw a medium sized Goanna crossing path and then a baby one.. So close to them.. Lush forest. Enormous tree's and such a variety. Tingalpa creek loop.. Was last filled up 18th October according to my pictures. Now very dry.

2.9k 42 minutes:


Shoulders first time in forever. No pain resulted from workout--yet.. As got 8 weeks to get them back to size.

7.30-8.30pm workout.. 8.30-9.00 cardio> 30 mins Treadmill.Was going to drive Goodlife for Stairclimber

Shoulder Pinweight Press: 30kg x30 45kgx20

55kg x20

60kg:
1x20
1x20
1x20
1x20
1x22 max.



Standing Military Press: 10kg/side:
1/ 1x12
2/ 1x15
3/ 1x17

Side Lateral machine: 22.5kg

4 sets of 15

Front raise: Pre set 15kg: Wanted 17.5kg. Missing

1/ 1x20
2/ 1x20
3/ 1x22

Rear delts: 22kg
1x12
1x12
1x12.. very heavy.

Smith Machine Shrugs
20kg x 30
30kg x 17
2/ 1x15
3/ 1x15 drop 20kg: 1x20

Rear delts
40kg: 3 sets of 12
46kg x10
5/ 1x10.. right side does not pull.

[NeCrOmAnCeR]

Parkview ride: Overcast: 39 minutes.. way too late.. at limit of hunger..
Really strong legs going up hills.. Have been weak for months and months now.

Walk to Shops before gym= 20 minutes of walking. Then 32 minutes on Treadmill


Could feel knot starting in left side of back.. and did not get away with Shoulder workout being 100% injury free. All antagonised again.. How many months does it take?.
6 months now+ of not being able to do Shoulders.

Still all fked up left to right.. weeks of this too. Cannot train arms properly again. And do not know who to see to fix this

Close Grip Smith: 30kg x40 40kgx15-20 45kgx10-12

50kg/side
1x8
1x10
1x8 varying depth and width to try get better result

Barbell curls:.. right does not want to lift at all.. Fighting it hardcore.

10kg: 3 x 8.. when should be 15kg easy Really messed up.

Hammer Tricep Pressdowns:
60kg x 12
65kg x 12
70kg x 8
70kg x 10

Wide Ez Bar
10kg 1x15

15kg
1x9
1x8
1x9 drop 10kg x 15

Rope 42kg
1x12
1x12
45kg
1x8
1x8

Preacher 32kg
1/1x12 then 2nd set 1x10R 1x8 L..[b] now left is struggling due to pain in back.

3/ 39kg x 8 left. 32kg x 12 r

4/ 32kgx12 32kgx15Leff

5/ 1x15r 1x16 left.

[NeCrOmAnCeR]

Venmans loop. Overcast. 3.2km 42 mins. Was going to gym. But so nice being overcast

4pm gym to 5.45pm> Meet up with Paul for conversations. Soaked by the end. No one in my way.

Seated Leg curls: 54x20/1x20/68x12 75x12 82x12 89x12

96kgx10
103kgx10
110kgx10

117kgx10

124kgx5 really wanted 8 reps.

Glute Ham raise: Nothing like last week's effort:
1x22
1x22
1x20

Lying Leg curls:

53kgx15 60x12 67x12 pause 74x12 felt strong

81kgx9 no failure

88kg: 1x8 heavy.. 2/1x8 3/ 1x8.. start hard then full reps. With last rep being extreme.

95kg: 1x6 long rest.. not want to hog it.

81kg x 12 back off set


Hack Calves:

100kg: 1x16
110kg: 1x15
115kg: 1x14

120kg 1x11
2/ 1x11-12
3/ 1x14? forgot to write down.


Goodife: Stairclimber 9pm: 35 mins: 2378 steps. 300 calories burned... Soaked> Worst ever

[NeCrOmAnCeR]

Plateau walk by water tower.. Burnt face. No hat or sunscreen and very hot. Just want to keep going and exploring. Walk MTB trails.
41 minutes: 2.7km

8.10-9.10 workout.. [b] 30+ minutes. Treadmill.. Leave 9.50pm.. left arm aches bad all night. and could not sleep. Thought this issue was gone now

Smith Machine: Low Incline: No bench press warm ups today.

20kg x 50 to 70 reps 30kgx20 35kgx12-15

1/ 40kg/side: 1x10 1x10 1x10 easy reps.

2/ 42.5kg: 1x10 1x10 1x8

3/ 45kg PR Sets: 1x10 1x8 1x8

4/ 1x10 1x10. no pause. 1x10.. count to 10 pause. Amazing how every set was strong. No failure till the end.


Low Incline: 20kg/ Same as last time.. Wanted to try 22kg

1/ 1x15 easy
2/ 1x13 failing
3/ 1x15
4/ 1x15

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

Cable crossovers: 12.5kg 1x15 x 3.. too light.

2/ 15kg 1x12 1x12 1x12

3/ 1x15 1x15 1x10 out

Pec Dec: 82kgx15 easy/solid

89kg struggle.. right arm again not smooth with left..

3/ 82kg x 15

Chest Press: 103x12 110x10.. felt hard.. and thought no need to push it after magnificent workout.

Stopped.

Had a quick pose. Then do cardio

Shattered at home.. Really did great work.

[NeCrOmAnCeR]

Could not sleep Friday night. And slept till 7am then not get it together for bike class and end up leaving house at 8.30am

35 minutes Treadmill..

50kg dumbbell raises. Not today. Head feels cloudy from no sleep/ could not focus.

Hanging leg raises.. 3x15

Seated calf raises: Still pain on 3rd set.. Left ankle

Pinweight calves: Not write down weights....

10.05am.. quick 5 minute pose in Aerobics room turned into 40 minutes.. Loving that there is changes now to be seen.

Some how made it home without food.

Nap 2-4pm..Felt awful still.

7.30 leave home for Coomera. Food shop first.

8.20pm start.

Proper close grip pulldowns

66kgx12
73kgx12
79kgx12
86kg x 10. finally got it. Been out of reach for so long.

T Bar row
60kg x 11
70kg x 10

75kg x 8
77.5kg x8 all fine

80kg x 8 rest and perfect.

82.5kg x 7 long rest

85kg x 7 super strong.. Maybe 8

87.5kg x 4 Extreme=30kg almost from when I started. On here forever.

Hi rows
Both arms now working it tandem. After last week was worse than ever.

120kg

1x12
1x12
1x12
1x15 YES

Pinweight underhand laterals

110x12

117x12
124 x 8

131x8...never done 8 reps before.. 6 has been best

138 full stack: 1x8 Fking exstatic finally got it.

Low rows
120kg
3 sets of 12.. struggle with these.

Straight Arm Pulldowns
45kg
1x12
1x10
1x10.. every rep was brutal.

26 working sets. 8.20-9.50pm.. quick look in posing room. Not really interested.. Rear double biceps looks good though. Before..too fat.

[NeCrOmAnCeR]

35 minutes Treadmill. Plus walking each way to gym.. Shattered from Chest and Back workouts

5 min look turned into 40 minutes.. Huge difference to last week. Back looks wide. Chest looks full.. Traps out.. Serratus and Obliques come out now.. 10 weeks ago.. So fat.Never thought see them again.

8.00pm to 9.45pm

Leg X.. Usual lots of prep sets... Extremely hot like last week. 3 t'shirts.

Squats: Bar x20 20kgx10-15 40kg x 10

50kg: 1x8-10 hold last rep down the bottom.

52.5kg 1x8 and hold

55kg no belt.. Overheating 8.20pm

57.5kg x 8 full depth.

60kg 1x8 felt really heavy. Belt on.

62.5kg: 1x7 brutal

65kg: 1x5 crushing me... Thought be same reps as last week.. Wanted 70kg for 3 reps today.. Lower back killing me for ages after.

8.50 start Leg press

5x12
6x10
7x10.. lower back in pain

8 plates/side: 1x8 strong.. No pain now.

+10kg: 1x8 smooth

9 plates 1x8 felt really heavy

+10kg: 1x5 not have it.

9 plates x 7 after long rest.

Hack Squat: 40kg: 1x9/3.. killer.

Sissy squats: 5 sets:
1x20
10kg x 20

20kg

1x20
1x20
1x20.. easy sets.

not finish eating till 11pm. Shattered from workout.. Hard to clean up kitchen.

[]b Legs very sore on Monday.. After getting throught the morning.[/b]

[NeCrOmAnCeR]

Venmans loop early: 8.45-9.20am... 45 min workout.

Tricep Pressdown: 39kg x 20 49kg x20 6kg x
56kg x10
56kg x10

63kg x 7
63kg x 6 pause 56kg x 3

Wide grip Ez bar curls
10kg x 20

12.5kg x1 5

15kg/side:
1/ 1x12 wow best yet! only 8 reps last week

2/ 1x11 better reps as set progressed.

3/ 1x11 drop 10kgx10

Rope Pressdown: 42kg x 12
45kg x 11
3/ 1x12
4/ 1x11 3 PR sets .... 8 reps best till now!

Standing Alternate dumbbell curls: 18kg

1/ 1x12 perfect.. right side not quite right in shoulder. Some discomfort.
2/ 1x10 maybe.. not count
3/ 1x10 Reverse curls 20kg preset x 15.

Tricep cable kickbacks 17.5kg
3 set of 12.. PR sets of sorts. As usually can handle 15kg.. Last time right arm would not do 17.5kg.

35 min treadmill. As someone took my preacher.

Cable preacher curls

32kg

1/ 1x20L 1x17R

2/ 1x19L 1x17R

Bad pain at start in both arms. Then got better

3/ 1x15 each... did 4 sets.. Only wrote down 3.

Arms looking huge and defined!.. Agony to sleep with. Really feel it next morning

[NeCrOmAnCeR]

Fasted cardio at gym: 35 min Treadmill.. Gym was packed asf! Nice catch up with Jane and Mikayla.

Looking amazing.. Arms huge.. Jane noticed

8pm-10pm

Seated Leg curls/ No improvements.
Maybe too many warm up sets.. did every pin from 54 to 96.
96x10
103x10
110x12
117x10
124 x 5.. but not full reps.

Glute Ham raise:
1x20
1x20
1x20 rp 1x5 fail everytime at 20 reps.. gay.

Standing leg curls 30kg/side

1/ 1x12 R 1x15L
2/ 1x16 each
3/ 1x16 ea
4/ 1x16

Lying leg curls; 46x10 53x10 60x10 67kgx12
74kg x 11

81kgx8

88kg: Struggle to start with
1x7
1x7
1x8.. best set of all

[b] 95kg full stack: 1x7 1 rep better every week.[b]

Hack Calves:
100kgx20

110kgx18

120kg/ 240kg
1x11
1x14
1x15 Hamstrings destroyed tonight and the next day.. super super sore!

Dripping soaked/. Still not change shirt

Treadmill: 32 minutes.

[NeCrOmAnCeR]

Chay ravine walk: Sunscreen on: Hat. No burn like last week. Kookaburra's x many: Eastern Rosella saw twice.. Borers made new home again. 33 mins: 2.6km

200 reps on Bench Press warm up Best till now is 170! So 30 more My test to see if workout is going to be good..

And to think only a few weeks ago I could only do 100 and rest pause the rest to get to 50. Which was gay.. 200 today.. Non stop!

Hammer Bench Press: 40kg x 40 pause move hands wide: 1x10

60kg x 15

70kg x 12

72.5kg: 1x10 not to failure. Strong confident reps.

75kg: 1x8 super heavy

77.5kg: 1x5 super heavy: Extreme! Hoping to do 80kg. No chance.

Incline high Smith

40kg x 12
45kg x 10
47.5kg x 10 smooth deep reps.

50kg x 10 light pain in right shoulder

52.5kg: 1x8 no failure

55kg: 1x8 double last time reps.( 4 only) Hitting the wall for so long. Finally breakthrough. Pain free! The best

57.5kg: `1x8 easy Full reps.

60kg: 3 plates per side:: 1x5 No failure. Excellent reps. Limit reached.>>> EXTREMELY Happy

24kg Incline Flyes: 22kg last time

1/ 1x20
2. 1x16
3. 1x16

Flat Flyes:
1x20
1x15.. felt some pain so stopped.

Chest Press downstairs:
103x10
110x10
124 x10
138 x 8 not feel nice.. Stop

30 mins Treadmill

8.10-10.10pm

In so much pain as try to sleep.. Good pain.. Arms hurt.. Stretch out.. Actually got to sleep.. 12.30-6.30.. Feel like hit by a Truck!!!

[NeCrOmAnCeR]

Hard and soaked RPM class with the best people.. small class. Hating how hot it was.

Chest in so much pain.. Good pain.. 10/10 for last nights workout. Not want to do 50kg dumbbell calves.. But man up and got them done.

50kg:
1/ 1x18
2/ 1x17
3/ 1x15 right hand struggling to hold.. dumbbells bite in so hard.
4/ 1x14
5/ 1x14


Pinweight
170x20
180x25
190x15
200kgx10
+1 1x8 felt extreme.. So I stopped.

Hanging Leg raises: 3 x 20


Posing: 40 minutes.. Pushed self to do alot.. Pictures were rubbish.. Not send or post any.

Walk with Tammy through shops talking. She wanted me to come to breakfast.. no room to cheat.. 10 mm too big compared to 2016 and 2017 preps

Home 11.00am. Plan was to leave 3pm for gym and then go Broadbeach ride.. Except like a furnace outside..

Too hot in gym if go early.

End up going 7pm. Which was too late.. No time for Cardio or posing.. Needed another hour for this.

Coomera

Close grip Pulldowns.. Standard ones
66kg x 12
71kg x 12
79kg x 12
86kg x 12.. stronger than last week

T Bar rows: 1st December: 60kg struggling.. 6 weeks later: 90kg

60kg x 12
65kg x 10
70kg x 10
75kg x 8

80kg x 8
82.5kg x 8
85kg x 8

87.5kg x 7

90kg : 1x5 PR!~! Best! 92.5kg no chance[/b]

Hi rows: 120kg
1x12
1x12
1x15

Pinweight Underhand Laterals
110kgx12

124x10
131x8
138x8 very hard.. cannot do anymore sets.

Low rows: 120kg
3x12

Straight Arm pulldowns
45kg
1x10
1x8
1x8... still extreme sets..(with chest being super sore..Makes these harder.)


24 working sets. Quick look in posing room. But really no time to do properly.. Arms looked impressive and abdominal area leaner.

[NeCrOmAnCeR]

Awesome sleep.. After being shattered from Back workout.. combined with soreness from Friday's Chest too!

9.15 up Ruth and Tim over.. Get ready and wait till they leave. Which is my normal leaving time anyway. 11.30

35 min Treadmill..plus walking to and from adds 15 minutes.

Posing yesterday was awful. In terms of none of pictures taken were any good.

Today! I could not stop: Compulsory turns. Then went through poses.. Trying to get photo's without flash on.. Make up a routine and it not record. Have to do in silence as cannot run 2 apps at once.
Set timer for 2 minutes
Pose. Try to get a flow of moves.. Hard on the fly.. Once know what to do. Can refine and make better. Also if music was playing. To know whe to transition.

End up posing till battery on phone almost flat 1.30pm :O.. Protein shake before leaving.. But still not in complete agony from being fasted.


Brutal hot day. Translated to Brutal hot gym.. Made workout that much harder.

Figured 8.15-9.00pm all done.. THEN Courtney was here.. Finally Not see her since 12 weeks out.. so 5 weeks ago.

We could not stop talking Comp prep and find out.. Her coach is overseas and does not do regular caliper check ins.. Plus no real fasted cardio.
WOW.. Showed her how I can help and she took my phone to msg herself,so we can talk later in the week. Rad!

Steven came and added to discussion which was perfect timing.

Lost will to start.. Luckily the doors were open till 9.45pm.. Past half way of workout to offer some relief.

Leg Press: 5 plates: Not feel up to increasing to 5.5 or 6 plates per side

1/ 1x20 easy 1x20 Wide: 1x11 1x10 1x5

2/ 1x20 1x20 1x101x10 1x5

3/ 1x20 1x20 So easy now.. no struggle. Love this. Wide 1x10 1x10 1x5 Change shirt

4/ 1x20 1x20 all fine.. 1x10 1x10 1x5

5/ 1x20 1x20 1x10 1x10 1x5 overheating bad

Leg X

1/ 110x10 89x10 75x10

2/ 110x10 89x10 75x10

3/ 110x10 89x10 75x10 every set hard.. but slow down to not smash the stack.

4/ 110x10 89x10 75x10 brutal

5/ 110x10 89x10 75x10.. wanted to use less weight on every drop. But resist to do so.

Squats

30kg/side: 1x11 no prep sets

2/ 35kg 1x11

3/ 1x12 deep Karla next to me.. Help push.. Her giant sets rotations are enormous compared to mine.

4/ 1x12 destroyed now.. fatigued bad.

5/ 1x15.. long rest before starting.. Not feel great at start.. Pushed through and got extra reps done.

Change shirt again

10pm..

Eat 10.30-11.10pm.. Eat first. shower after.

Shattered. Hard to think and move.

[NeCrOmAnCeR]

Parkview ride fasted 38 minutes: 11.4km...

Legs sore.. But nothing like normal. When Week 3 soreness lasts for 3 days.. Hardly notice today and ride was strong too

Seated Military Press:smith:.. No warm ups: 20kg x 50
30kg x 20-30 reps
40kg x 15

45kg/side: seemed very heavy: 1/ 1x12 2/ 1x12 3/ 1x12 resist adding more weight to cause injury.. This weight feels nice.

Front Raise: Stop. Unsure of injury. So not push it.

Trap Bar Shrugs: 40kgx25
50kg 1x15
3/ 1x15 extreme
4/ 40kg x 22

Side lateral machine: 22.kg 4 sets of 20... 31.5kg x 2 sets of 15.

Rear Delts: 54kg too heavy 5 sets of 41kg: 15 reps

40 minutes: Treadmill till 10.10pm.

[NeCrOmAnCeR]

Leg soreness gone.

Venmans loop: Sunscreen on. Overcast. Still 31 degree's and soaked back. 41 3.2km

Day 6 ATP Subcut.. Glutes feel smalller

8.15-10.40pm

Underhand pushdowns: 28kgx30 24.5kg x 20

38.5kg x 15

Full stack:

1x12
+2kg1x12
+5kg : 1x12 Prue and Jason back. After holiday. Had big chat Jason between sets.

Ez Bar wide grip curls: 10kg x 20
15kg x 12
17.5kg x 7 extreme.. So so heavy
3/ 1x6.. No chance of improving
4/ 15kg: 1x12.. No drop set.

Hammer Tricep Pressdown: 70kg/side=140kg
1x12
1x12
Add 10kg
1x10+
1x10+ very heavy.. Made feet hover.

Alternate Incline dumbbell curls
16kg:
1/ 1x16
2/ 1x14
3/ 1x14

Pressdowns(waiting for rope)
full stack
1x20
1x20.. waste of time.. too easy

Rope: full stack
1x12
1x12
1x12

Preacher cable curls
[b] Best ever!

no pain at all!

32kg: 1x20

39kg: 1x10 each arm

3/ 1x11R 1x12L

4/ 1x15

Tricep cable kickbacks
17.5kg
1/ 1x15 2/ 1x12 3/ 1x12

Bicep curls: 12.5kg 3x10-12 non stop

Arms agony overnight and the next day 10/10 good pain

40 minutes treadmill.

[NeCrOmAnCeR]

Arms very very sore!9/10..No bad pain though: Took too long to get to Gym: 35 mins Treadmill: Ok walking there.. extreme heat on way home and rest of day.

Seated Leg curls:
103x12
110x10
117x10

124kg: 1x7 Best yet! full reps..... 131kg x 2 test not good though.

Glute Ham:
1x20 not tight
just cannot go horizontal
1x20 better. Strong. Not to fail.
3/ 1x20

30kg: Standing Leg curl
1/ 1x12
2/ 1x12 both legs pull the same.
[b]
35kg: 1x10 each
4/ 1x9 right
1x10 left

Lying Leg curls: 67kg x12
77kg: x12
81kg: 1x10

88kg: 1x10 1x10 1x10 resting talking between sets... full stretch reps.

Full stack: 95kg: 1x8 strong nice clean reps.

Hack Calves:
100kg x18
110kg x 18

120kg x 15 solid

+5kg: 250kg: 1x12 partial 13th.

+10kg: 6 plates+10kg: 130kg=260kg.. 1x8 extreme.. but still good reps. 20kg PR!~!

40 minutes Treadmill..

8.00-10.30pm? Had to wait for Hack Squat.. No way not doing Calves.. Not as sore shatttered afterwards. BUT Absolutely soaked through.

[NeCrOmAnCeR]

Chay ravine walk.. Best sleep till 9am.. 2 solid nights of 9 hours now. No sunscreen on.. May have got burnt. Very dry. No wildlife at all
White ants back in force.1 week later. 32 mins Not see anyone else either.

Sit around all day.. When need food.Hair dye. E3 from Liam.

Then do 5pm and not do hair till 6.30.. Leaving home at 8.30pm.. Woolworths.. Gym 9.10pm. A joke.

Finish 10.40pm.. Had to get home and cook chicken.. No time for cardio= pathetic use of my day.

Barbell bench: 205 reps;.. though had mini pauses. Not as smooth as last week.


Smith Machine flat bench: 40kg x 30
50kg x 12
55kg x 10.. no pain. Warm up sets.. Make sure read this later on if fall backwards.. As these were max sets alot of the time in 2018.

57.5kg x8

60kg: 3 plates:

1/ 1x8 easy not to failure.

2/ 1x8 beautiful clean reps.

3/ 1x8 same set perfect.. Not even try to go failure.. When I should have seen if 9th&10th rep available.

62.5kg: 1x5 now extremely heavy. But still good reps.

5/ 1x5

Next set: Struggled with reps. Hoping for 65kg test. No chance... Then Steven says doing half reps. And wants me to do video next time to see my form
Might set up safety bars.. As trying not impinge shoulder and also loose power going too low.

Incline Hammer Machine: 50kg: 5 sets of 20.. smooth reps both arms.. Scared of this.. How right side got hurt before.

9.40pm.. too late for dumbbell progression sets.. And that is what I needed.. OR Incline Barbell Bench. Worried for injury too..
Always go too heavy.

Incline Low Bench Flyes: 24kg
1x20
1x20
1x20 real nice reps.

Chest Press: 103x12

117x10
124x10
131x10
138x10 very hard.. so not do another.

Pec Dec
103kg: NO PAIN.. Has been so long since could do this without grief

1x15
1x15
1x15

[NeCrOmAnCeR]

RPM class more full than last week and not as soaked. Easier.

4 sets of Hanging Leg raises: 4x20

50kg dumbbell calf raises

1/ 1x5
2/ 1x17
3/ 1x17
4/ 1x19
5/ 1x20 Unsure? Chest and Triceps brutally sore. Hands smooth and callous free.. No issue holding on today. Or fatigue like last week

Pinweight
180x20
190x15

200kg full stack
1x12
1x12
1x12.. actually not write down. so unsure. Strong though..

10.10am.. Start posing
10.45am finish.. Took socks off for first time ever. I MEAN EVER! Took fresh ones with me

Day 10 Subcut.. Looking much tighter.. Measurements on Friday. Are smaller.. Got E3 today.. NO money. But cannot risk it.

Missed Check in due to need to save money and Australia day traffic.. Not want to deal with.. Nor good for bike rides. As all car spaces be taken.

[NeCrOmAnCeR]

Close Grip Pulldowns
66kgx12
73kgx12
79kgx12
86kgx12 felt heavier than last week.. Next is 93kg.. could do if warmed up I think.

T Bar row:

60kg x 12
70kg x 10.. warm up sets now

75kg x 8-10

80kg x 8
82.5kg x 8

85kg x 7 brutal.. Yet next set was easier
87.5kg x 7 maybe 8 was good quality

90kg: 1x7.. last week 5. Determination won.

Hi rows: 120kg
1x12
1x15
1x15
1x15

Iso lateral underhand rows
110x10
117x10
124x10
131x10
138x10

Dumbbell rows: Knurling on these is very raw.

40kg: 1x10

45kg 1x10
3/ 1x10

4/ 47.5kg: 1x8 actually much harder.

Straight Arm Pulldowns
45kg
1x10
1x8-10
1x10 maybe.

26 working sets

20-30 mins of Posing.. Looking so much better than 2 weeks ago.. Not soaked at the end.

Did want to do cardio.. 10.05pm when finish posing. Not keen to do at all.

[jay283]

Admiring, not soaked at the end...but how? Impressive

[NeCrOmAnCeR]

Posing was awesome yesterday.. Today not feeling it at all.. Which I think was due to wearing white Calvin Klein Underwear.. Does not look good.
Blue looked rad yesterday.

Did lots of food prep before. Super productive 1 hour. Then let Subcut and E3 dry in.. 11.30-11.45 leaving

35 mins Treadmill..12.30 finish. 30 mins posing? 1.30pm eat.

Waist 1 inch off tight measurement 28.5" finally a big result 10 days of Subcut!

1/4 off Glutes: 1/4 off every other waist measurement.

8.00-10.30pm.. Home to home...

Leg X: 30kg x 50 singles 2 sets of 20

54kg x 20 75kg x 20

Squats: too high and bent over they feel. Knee's never like till done 50kg

Barx25 20kgx20 40kgx10 50kgx8

55kg: 1x10 with belt on. force deeper reps.

Now warmed up.

57.5kg: 1x8 not happy with form still Bar wants to roll on 7th and 8th rep.

60kg: 1x8

62.5kg: 1x7 unracking on left side was hard and to re-rack

65kg: 1x7 strong and rack better

67.5kg: 1x5 ONLY WANTED 3 REPS Not feel super strong... But after this 70kg x 2 would have been possible.

9.25pm finish and soaked to bone.

Leg Press
5x12
6x12
7x10

8 plates x 10
+10kg 1x8

9 plates

1/ 1x7 strong but felt at limit

2/ 1x7 slow and steady.. 7th feels 90% failure.

3/ 1x9 push for extra reps to fail at the bottom if need be.... Was hoping for 10 plates for sure today. Need more consistent practice.


Leg X
103x10
110kgx10
117kgx10
124kgx10
131kgx10
131kgx10 distracted by messaging and not get alot done

[NeCrOmAnCeR]

No cardio: Failed on getting out.. Too hot for ride... face looked a mess.
Over it.

Leg sore.. but no rating.. Actually can deal with ok.

8.30-10.30pm

Smith Seated Military press: Bar x 50 reps+ normal bar
20kg x40
30kg x 15

40kg x 12 deep

45kg x 8 ouch.. killing me.
2/ 1x10
3/ 1x12

Shrugs on Smith
20kgx25
30kg x 20

35kg/side
1x15
1x15
1x15
1x15
1x15

Shoulder Press reversed: downstairs
46kg
1x12
1x15
1x15

Side lateral Machine: 22.5kg x 20
2/ 1x20

3/ 31.5kg.. can finally do with no pain.. heavy
1x15

1x20
1x20

Rear delts
40kg ouch.. gay weight
1x20
1x20
47kg
1x15
1x15
1x15


40 minutes Treadmill. Back soaked

[NeCrOmAnCeR]

Venmans loop fasted.. No fun when so dry.. No animals/bird life to be seen.. 44 mins.. Legs must be sore.. dragging me around. Soaked. Sunscreen on..Good thinking time.

Barbell curls: 20-30 reps
5kgx20
7.5kg x 12
10kg: 1x10:No pain. Both sides pulling the same

2/ 1x10./. Stop.. due to being 8.45pm

Tricep pressdowns: Sandow bar
35x20
42x15

49kgx12

56kgx12 slow and purposeful reps. Hold 12th.

63kg:
1x8 7th slow and hold.. then come back with 8th? Best yet?

3/ 1x7
4/ 1x7 took everything I had to makes these reps happen.

Ez Bar wide grip curls: 10kg x 20
15kg x 12

17.5kg:
1x8 limit

long rest

1x8 weird burn in right bicep and forgot to get knots out of back before workout. Can feel them wanting to return.

Rope Pressdown
Full stack
1x12
1x11
1x11

Incline dumbbell curls: Both at once.
16kg x 12.. too easy

18kg for a test.... 1x10 YES! Good at these again.

3/ 1x10

Kickbacks: 17.5kg: 3 sets of 12+ more reps. Super strong.. Wanted another compound tricep exercise.. time against me.. own fault for getting gym so late.

Preacher downstairs

32kg: 2 sets of 12
39kg
3/ 1x10
4/ 1x12

5/ 1x15 determined to get same amount of reps as last week

40 minutes cardio

Soaked through.. but not realise how bad till got home.

[NeCrOmAnCeR]

Parkview walk: 50 minutes: Sunscreen on.. Not feel like washing hair and looking good to go to gym.

Meals in earlier. Still go gym late

8.11 start..10.30pm finish.


Seated Leg curls: 54/61/68/75/82/89/ all sets done. None skipped.

96kgx12
103kgx12
110kgx12

117kg x 10

124kg x 7 strong. Same as last week. 8.30pm No time to wait and test 131kg

Glute ham raise
1x20 too forward

1x20 can feel hamstrings more pronounced now. Thick rods

1x20

Standing Leg curls:
30kg

1/ 1x10-12 strict reps.. No momentum. Stop at each rep.
2/ 1x11 both legs. Hard work
3/ 1x11
35kg: 1x10 strong. Same as last week. Already soaked.


Lying leg curls 53x12 60kgx12 67kgx12 74kgx11
81kg x 10

88kg:
1x10
1x10
1x10 Hard sets.

95kg: 1x8 still max like last week. Great reps. Just not move any more after 8th.

Hack Calves:
40kgx20 60kgx20 80kg x 20 100kgx15+
skip 110kg

120kg: 240kg: 1x13

125kg: 250kg: 1x12

130kg: 260kg: 1x10:
2/ 1x10
3/ 1x12+ maybe 13.. perfect reps

40 minutes treadmill.. Hamstrings shattered..

[NeCrOmAnCeR]

Awful day at work.. Lost all my tools

In a very bad way and angry for hours after.. Gym fixed my mood. But somehow not as last time did Week 3.

8.00-10.00

Bench press: 220 reps+ Bench No pause...lost count. No pause... No burn.. Just pushed hard the whole way.

Smith Low Incline: 20kgx30.. straight after... 30kgx15.. 35kg x 12

40kg? No start at 42.5kg

Lost my notebook.

1/ 1x10 1x10 1x10

2/ 45kg: 1x10 1x8 1x6 struggling.

3/ 1x8 1x8 1x5 pause 1x1

4/ 40kg: 1x8 1x8 1x6... stilll smashed me

Incline Flyes: 22kg up from 20kg

1/ 1x15
2/ 1x13
3/ 1x13
4/ 1x10

Flat Flyes: 22kg: 1x25 stretch: 5 reps outstretched.

1x12
1x12
1x8 pause 1x2

1x6 pause 1x1.. destroyed


Cable: 15kg: 1x12 1x12 1x10

12.5kg: 1x15 1x15 1x12

1x15 1x15 1x12


Pec Dec
82kg
1x10
75kg x 12

75kg x 10 68kgx5 61kg x 5

40 minutes treadmill getting done earlier is much better.