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

[NeCrOmAnCeR]

RPM class.. went quick.. Moderate soaked.. As rain heavy overnight and on way to gym.

3 rounds it felt like and done.

No chest soreness today

Calves on Leg Press

3x25
4x20
5x15
6x15
+10kg x 11
2/ 1x15
3/ 1x15
4/ 1x15

7 plates: 1x12

6/ 1x15...Calves were agony during posing with Logan and in afternoon at Coomera

No pinweight today.

Talk too much

Hanging Leg raises

3 sets of 15 were tough to get to 15th rep. each. time

Went to posing room and had a quick look 10.10pm Leave.... Have to get Ashmore 12.30. and was flat out getting food in and
cooking done.

[NeCrOmAnCeR]

12.30pm Logan. Was 12.40pm.. Watch Brock pose and my session was rushed.. No Calipers.

Look absolutely insane!! Hard work transformed me this week. Logan very very impressed striations over Triceps and forearms
Hamstrings hang more defined. Back coming in.. Shoulders off the charts.. Chest the same

Keep doing same low carb work all week he says



2pm finish with Logan..

Genesis Nerang… Had two boxes of Oatein cookies for me. $50 and I had no money.. plus new NEXUS> want so bad.

then drive straight to Coomera

3pm:

Nice chat with Jon Davie helped this workout.

Underhand Pulldowns:
66x12
73x12
79x12
86x12

93kg x 8

100kg x 8. just miss full pull to bottom rep..
80% good

T bar rows

60kg x 17

80kg x 10

90kg x 8
92.5kg x 8
95kg x 8
97.5kg x 7 lost 8th rep.. see stars after.

Hi rows: 120kg
smooth
1x15
1x15
1x15

Bent Over rows: 20kg x20
25kg
1x12
1x12
1x12

Dumbell Incline rows
25kg
1x15
1x16
1x17

Low rows
120kg
1x15
1x15
1x15

Underhand Laterals
110kgx12

117x10
117x10

124x10

131x8
138x8 strong!

45kg Straight Arm Pulldowns
1x12
1x12
1x8.. fatigued

3.15-5.10pm 33-36 sets/ 28 hard working sets.

Posing looking amazing!! But have nothing in me to pose for very long. And need to get cardio done

5.40pm: Raining moderate.. Wanted to walk to shops and around.. Rain got so heavy had to turn back

did one loop around main building.. 8 minutes.. Then come back and walk around 75% of building. Then pace up and back till time.

No energy at all.. Could barley function 41 minutes: 3km.. excellent pace

[NeCrOmAnCeR]

30 minutes treadmill STOP then 20 minutes Treadmill+ 20 minutes walking shops and gym= 70 minutes cardio. Unfasted.

Arnolds Ohio on Livestream.. Watch at home. Had to eat eggs before leaving. So could pose my ass off

Posing 40 minutes. Looking amazing!!

Meal 2: 2.30-3.30pm. Lots of carbs

Aim to leave 4pm End up 4.50pm.... Aldi for fish and asparagus.. Awesome conversation with Jade outside.

Gym 5.45pm then talk Steven... 6.20pm by third set.. 7.03pm end of Squat Press. 7.10-7.25 Leg extensions

1 hour on Treadmill till 8.30pm== 3.5 hours gym

86.6kg

Leg X: 33x100 54x20 75x20 96x12 etc


Hack Squats

20kg x 30

40kg x 20-25

60kg/side 1x15

2/ 1x18

3/ 65kg 1x12

4/ 1x13 deeper reps

5/ 70kg 1x8 strong and loved it!

6/ 75kg 1x7 could do more but taking too much time.

Squat Press: 7 plates: 1x13

8 plates: 1x10

3/ 9 Plates 1x8 heavy WTF

4/ 1x7 felt 90% failure light headed. Reduce to 8 plates

5/ 8Pl 1x12 so much nicer.. Still light headed.

6? No too late at 7pm and takes forever to unload.

[b] Ab cramp was brutal on Leg extensions.. Not take magnesium before.

Leg X

110x15
117x15
124x12

131x10 solid

138x10 strong reps drop set 103x10... loved this.

Wobbly on Treadmill.. Not as bad as last week though. > Soreness lasted till Thursday!!

[NeCrOmAnCeR]

Hammer plate loaded press
20kgx50
40kgx20

50kg/side
1x15
1x15
1x15 all felt heavy and put any more on would risk injury.
still feel pinch in left

Shrugs on Smith: 30kgx20
35kg x 19
40kg:
1/ 1x14
2/ 1x14
3/ 1x14
4/ 1x15
5/ 1x16 drop 30kgx15

Downstairs shoulder press

53kg x 20
60kg x 12
3/ 1x15
4/ 1x15
5/ 1x15 to failure.. not want to push it this week.. Just nice strong sets.

Side Laterals: 31.5kg.. 4 sets of 15 to fail everytime

Rear delts: 53kgx15

61kg: 4 sets of 15

Front raise cable: 4 sets of 20 at 15kg.. fail everytime.. Awesome.. Quick pose in daylight corner with shirt off

47 minutes on Treadmill

3.00 to 4.45pm... Got best news: BERT money approved to send me.. Had no money at all.. SAVED

Cardio Session 3: Waist Trainer on : SHops for more veg and Asparagus. 36 minutes: 2.5km

[NeCrOmAnCeR]

Walk to Chemist for Fluid away: Very very hot: Plus shops: 42.45 3.7km

3pm start

Underhand pulldowns: 28.5 x 30

38.5x15-20

Full stack: 45.5kg
1/ 1x10
2/ 1x12
3/ 1x12

Standing dumbbell curls

18kg: 1x12.. strong and deliberately slow to squeeze reps.

20kg

1x10

3/ 1x10 just 10/10 amazing quality

Standing Overhead French press

10kgx20
15kgx15

20kg:

1/ 1x12 pumped hard

2/ 1x16 inspired

3/ 1x16

Wide grip ez bar curls

10kgx20
15kgx15

17.5kg/side

1/ 1x9
2/ 1x10 excruciating last 2 reps everytime
3/ 1x10

Rope pressdowns: 38.5kg
1x15
1x15
1x12
1x15

Reverse curls: 20kg preset

1x22
1x20
1x20

Cable kickbacks
15kg
1x15
1x12
breAK
1X15

Cable one arm curls; 12.5kg.... 3 sets of

Preacher downstairs

[b] 39kg: SUper strong. NO PAIN:
1x12
1x12
1x12 with drop to 32kg x10

4.25pm finish


Treadmill: 52 minutes: finish 5.15pm... Nice chat with Eliyan about NXT LVL on way out

Cardio session 3: 33 minutes: 2.4km

Session 4: ride to Chemist for Vitamin C: 13 minutes

[NeCrOmAnCeR]

CANNOT SLEEP>. in between 4 bathroom visits last 2 nights. Wanted to get up at 5am.

[b] Plateau walk to West Mt Cotton road side: Along the peak..Till go no more. 40 minutes. 2.8km

Hot.. but not soaked. Met rad MTB riders.

Go to Genesis Yatala for Nexus. and it has been foreclosed.. Fuming! As really wanted Sour worm today

Go to M&M:: Liam gave me Aminos to get me through this week.. Absolutely delicious And $30 for Melatonin tablets. As ran out yesterday.

Very happy... Then Steve was in awe of how Shredded my Abs were.

2pm home and only eaten Eggs.. So loaded up on carbs for high carb day before workout then no carbs post workout.

Prep Zuchinni and Sweet Potato. Even though I not need it. End up not leaving till 4pm.

86.3kg

Lying Leg curls: 39x20 46x20 53x20
60x12
67x12

74x12

81x8
88kgx10
2/ 1x10
3/ 1x10 all strong... 95kg x 6.. expected a lot more... 4.50pm end of sets.. Rad chats with Courtney between sets

Hack Calves 40kgx30 60x20 80x20

100kg

1/ 1x20

2/ +10kg 1x18

3/ 1x18

4/ 100kg x20

5/ 1x18

Standing Leg curls.. 35kg no prep

1/ 1x12 keep tight

2/ 1x12 1x14

3/ 1x15 1x16

Glute Kickback machine
70kg

1x18

1x20
1x20 failing on each set

Seated Leg curls taken twice.. Gave up waiting..

50 minutes Treadmill..Absolutely soaked..

Worst Stomach: When got home.. And hurt like hell to walk.. Still push self to do Shops cardio

37 mins.. 2.8km

too hot for waist trainer.. plus stomach very upset

Hard work no carbs after training..

[NeCrOmAnCeR]

Thursday: Parkview ride: 49 minutes: 16km: Way too hot.. No carbs post workout yesterday= no brain today. Felt truly awful

Plan was to go Goodlife 1-3pm for workout.. Spent 7 hours tearing rooms apart looking for birth certificate.. Never found it. But huge tidy up. Lots put in bin.
Very stressful.. Not ideal in days before show. Never made workout.

Friday

Fasted workout: As no cardio on schedule. Looking ridiculous.. Huge vascularity all over.

Courtney thought I looked amazing every day this week.. But today she was really in awe.. Hey I could not see it.

Lots of people want to talk me and ask questions today.

Shoulder press:

10kg/side:: 3 sets of 25

Barbell curls 5kg: 3 sets of 15

Reverse curls: 20kg: 3 x 25

Hammer Bench: 40kg
1x50
1x50
1x50

Preacher curls downstairs

32kg

3x20

Shoulder Press machine: 53kg
1x18
1x18
1x18

Chest Press: 103kg
1x20
1x20
1x20

Lat Underhand Lateral rows
103kg
x20
x20

Hammer curls
15kg
12.5kg . Look unbelievable.

Just over an hour done.

Home get 2 meals in

before leaving 12pm:
On time
12.45 Surfers for first coat of tan.

1.30pm Ashmore. See Logan at 2pm... Tan looked absolutely awful.. red colour.. Not look good posing..

Only did for diet advice as well.. Legs flat.


Genesis: Get Nexus Red frog and Sour worm Aminos.. Wanted these for so long.. And 2 boxes of Salted Caramel Oatein cookies: for $50..
Extremely happy

[NeCrOmAnCeR]

Saturday: Liams 12.30; So much fun: Practise Posing in shop and try out the new clothing range..

Liam was a master of fine tuning posing.. Lots and lots of fun.

1.45pm. Long cue to weigh in : 85.8kg

Look ridiculous Posing with Logan in main posing room.. Upper body nailed condition.. Quads no where near as good as last Saturday..

Glutes and Hams coming in.

Next coat of Tan at 3pm..Mad house today

Home.. Prep more food.. Pose out on Deck... Big chat with Kirsty.

7.30-9.15pm.. Goodlife for Posing.. Was lots of fun. Even if dying of hunger. Push as hard as I could till needed to go home for last meal

We put Salmon and Avocado as last meal.. Something to look forward too.

Bed 10.30

Up 4.30:

Eat 5am.. Chicken and rice.

Leave 5.30am

Paddock 6.15am.. They GOT NOTHING IN Cabinet.. fuming!!

Bam Bams the same.. Had to wait for Nutella Cruffin.. That was not that good late Sunday night.. Should not have bothered

6.50am at Venue

Tan on 7.30am

Then shop in Markets: Get sourdough organic loaf.. 5 avocadoes for $5 and 2 of the biggest Jam donuts ever for $8

Athletes meeting 9.15... Rest up with Brock

On Stage 12.00-12.30

Drink 2 Gatorades after. Bloated.

Wait till they digested.. Photoshoot with Charles Lowthian

Leave 2pm ish


Shell Ashmore for coffee(fail) 2 Cinnamon donuts >>LUSH.... Nutrition Warehouse.. UNREAL huge store. In love

Redcon1 MRE bar.. Blue Cobbler.. Absolute Heaven.. 2 bites and stopped.

Stopped by Renault after Highway was awful .. Had to get off.. Lush Megane RS.. In Yellow. I need

Miss Kays 4pm. for Poutine Burger only.. Was HEAVENLY... Logan said no Puff Daddy> salted caramel shake.. Dairy ruin prep if go Arnolds net week

Cappucino at Shell on way home

Looked 10/10 awful. should not be in public.. tan all mess on face.

Did want to go food shopping.

8pm; Ordered Thai soft shell crab and coconut rice.. Absolute heaven!!
And
2 cheeseburgers/ fries/drink..

10.30pm Stomach very upset

3.30am.. Up for half hour with pains

6.30am.. Had to get up and stay up.. Such was the discomfort... Eat clean. Body loves you. Works efficiently.. Introduce processed food..

Will hit you with lots of pain

[NeCrOmAnCeR]

After so much upset stomach pain.. Wanted to fast for a long time to clear out the calories.

Very angry all day about pathetic Judging.. 13 guys paid to get Judged. Not brought out in 2 lines.. With No comparisons done between the 2 lines
First and second place had no upper body compared to me.. Awful choices.. Ruined my chance of going to Melbourne
Completely fked Pro League rush through.. Courtney got lots of comparisons.. Brock got lots of comparisons..We got none.

Workout 10.00-11.45am.... Even though up early.. Chores seemed never ending.

Courtney here to talk too.Was super rad.. She thought I looked amazing ... However she got 3rd out of 50 girls.

Bent over Rows: 20kg:
1x20
1x20
1x21
1x17

Wide Grip Chins: 1x21 slow and amazing!! then 1x12 got nothing..... Not been able to do these for a year due to Shoulder pain.

High rows 120kg
3
sets of 15+ nice slow reps.

Underhand Laterals.. Have missed these.
120kgx20
140kg
1x15
1x15
1x15

Seated rows: 97kg
3 sets of 15 slow reps.

Close grip:
66kgx20
77kgx19

87kg
1x12 WOW super strong 1x12

Incline Dumbbell rows: 22.5kg
1x20
1x17
1x17

Arm curls/ Hammer curls

Shrugs on Machine plate loaded.
40kg
1x25
1x25
1x25

27 sets... Was hot but okay.

Home and eat eggs.

Then drive to see Liam. Steve and nice to see Jo for first time in a lot of months.

Give sample of Oatein cookies.. They still not keen... And Nexus aminos.. Give Liam to try. And order in me.

On to Woolworths Cornubia.. Can finally buy nice things

Coles and Aldi.. BIG W for Gas... Home 2.30pm... Dying of hunger.. Have Salmon meal this late.

Then finish off Soft shell crab and Coconut rice at 5pm.

[NeCrOmAnCeR]

8.30-10.30pm... tAN weird colour.. but okay.. Face is patch asf. and in all pores.

WAY too much talking. Not really do any work till 9.30. talk to Steven and Mitch and Sharnae.. show them photos

GOT STAGE PHOTOS DURING WORKOUT AND THEY ARE SERIOUSLY GOOD.

Shoulder Press machine
53kgx20
60kg x 15
67kg x 15
67kg x 15
67kg x 15

5/ +2.5kg 1xun

6/ +5kg: 1x12

74kg: HUGE PR!~! 1x10 AMAZING>>. never even got close to this before!


Rear delts
61x20
68x15

75kg x10-12 reps. PR!~!

82kg x8..Never ever touched this weight before.


30 minutes on Treadmill

[NeCrOmAnCeR]

Donut King: 5pm for my favourite Strawberry Éclair.. Post comp heaven in my mouth
then
came across screenshot of Miss Kays Shake:

Salted Caramel Shake= absolute heaven

6pm gym: Extremely hot.

Lying leg curls: felt stiff.
53x20
46x15
39x10
60x20
67x20

Break

74kgx15
81kgx12

88kg: 1x8 2/ 1x10 3/1x10

95kg: Full stack
1x10
1x10
1x10 Beautiful clean strong reps. Just Amazing!!!

+2.5kg 1x10 easy

+5kg 1x9 and hold 9th rep With all the talking I was on here for 1 hour..Hahaha

Hack Calves:

40kg: x30 pause 1x20 feel tight.

60kg: 1x21

80kgx22 full stretch

100kg x 21

110kg: 7.10pm: 5 working sets:

1x19
1x17
1x19
1x20
1x18....7.30pm

90 minutes.. 2 exercises.. Not eaten since last big meal was 1.30pm... Decided enough is enough. Not doing cardio in thick hot air

[NeCrOmAnCeR]

87.7kg
Barbell curls: barx50 5kgx20 7.5kgx15

10kg x 12

12.5kg: 1x10 2/ 1x10.. very heavy.. strict reps

Close grip smith: 30kgx50 40kgx20..
50kg
1x10
1x10.. felt limit.. which is odd

Incline dumbbell curls: 16kg
1x15
1x15
1x15

56kg Sandow pressdowns
1x12
1x12
1x15

Awesome long conversation with Paul.. Went through all my photo's.. He says every bodypart is good. Very calf dominant. Need to smile more and open up on side chest shot.
Next time he will help me pose and smile at the same time.. Nice that he took time out to talk and critique

Preacher curls downstairs


39kg+5kg...
1x20 1x18L Wow PR by a mile sets

2/ 1x18 each
3/1x12
Drop
32kg 1x10

Reverse curls: 30kg preset too heavy

20kg
1/ 1x25-30
2/ 1x25+
3/ 1x25+

Hammer curls 16kg( so light)
1x10
1x8 not really count reps

Tricep Kickbacks on cable 15kg
1x15
1x12
12.5kg x 15

Enormous arms during cardio

50 minutes treadmill

[NeCrOmAnCeR]

Wednesday: Tan was horrid all day. Scrubbed off in half hour 9.30pm.. Got 90% off..Suprised. Had bath Thursday night also. But could have got away with not.
Ready for Melbourne and new tan applied.. Only no one lend me money after **** judging.. Or rather no judging happened. If placed, would have been able to go.
Hindsight
Book flights and accommodation in November when times are good. Missing this weekend is killing me... Royals Stacks and Formula 1.. Hot jam donuts at the race
Oh
and Walkers donuts.

Thursday: Venmans walk after super high carb day. Fasted till 1pm.. Hot but not soaked.. Aeroguard and Sunscreen on.. Fast walk
44.30min 13km

Friday: Chay court walk after heavy rain overnight. 47 minutes; 3.2km

7.50pm

Bench x 100 + not count

Flat Smith Bench: 20kg: 1x30/20/20
40kg x 20
45kg x 12

50kg/side: Concentrate on lowering bar to chest over increasing weight.

5 working sets
1/ 1x10
2/ 1x9
3/ 1x10
4/ 1x10
5/ 1x11

8.16pm

Low Incline Smith: 20kg ease in
40kg
45kg x 10

50kg
1/ 1x8 fail
2/ 1x8 fail at the top of 8th rep
3/ 1x8..weird/ not good reps.

Pullovers: 22kg x 50

40kg
1/ 1x25
2/ 1x20 pump is nice
3/ 1x20 fail this time

8.45pm

Chest Press
103x120
110x12
117kgx8 ouch.. was heavy

Pec Dec
103kg
1x16
1x16
1x16

18 working sets

30 minutes Treadmill... no fan.. Hot day. huge storms and rain.. Cooled down to 21 degree's with 100% humidity.

[NeCrOmAnCeR]

Best Bike class. Jane was on fire with non stop humour.. And worked us hard.. soaked.
9/10

Standing Calf raise
50kg dumbbells

1/ 1x25 and hold perfect reps..PR? !~!

2/ 1x20

3/ 1x18

4/ 1x20

Pinweight Calves: 130x20

180x20
190x18

200kg:Full stack

1x20
1x20
1x18

Calves look ridiculous.. Big and thick veins running everywhere... Perfect colour after 2 coats of tan on

4 sets of Hanging leg raises

19 reps max each

Then way past 10am Already streaming Arnolds Mens Juniors and Masters during workout.

Grab shopping from Woolworths..and….FINALLY.... 6 hot fresh cinnamon donuts from Donut King.. Walked past whole prep every weekend since October
wanting to be able to buy here ]

[NeCrOmAnCeR]

First time this year training at Daisy Hill on Saturday.. Also been a long time since not have to go Ashmore. Which I love doing.

Not want to train here.. But cannot watch Arnolds and make it to Coomera.

5.10-7.30pm

89.5kg

Arnolds already started at gym.. Pro show Judging. end up watching whole show during training.. till battery 38%

Close grip pulldowns. Underhand
77kgx20
87kgx12

97kg? PR sets 3 sets of 8 hard reps. Fail at 8 every set.

Plate loaded Hammer rows
60kgx20
80kg:
3 sets of 8-10 hard

Underhand Laterals: 140kg. no prep

3 sets of 15

Dumbbell Rows: 50kg

3 sets of 8 hard to failure.

Straight Arm Pulldowns: 100kg downstairs. Very very heavy

3 sets of 8 to failure.

2 arm pulldowns/ single handle near rowers
lots of prep sets

120kgx15
130kg x 10
140kg/ PR? 1x5 feet barely on ground

20 working sets

[NeCrOmAnCeR]

Drove over to Venmans: Poured down heavy rain> Get back to car and drive out.. Only place it seems to be raining:

35 minutes: 2.0[/b

Was going to stop Parkview and pick rubbish up. But Arnold streaming already started. Missed 70kg/80kg and 90kg classes

3G area here is useless. Race home to watch. Till 12.30pm.. Then Formula 1 on 3pm to 5pm.

7pm

Leg X warm ups 33x100 singles.. 54x20 75x20

Squats: Not done in 4 week? After prep was 2 weeks of Hack Squats followed by not train on Show day last Sunday.

Bar x 25 20kgx20 30kgx20 40kgx15 45kgx12

50kg x 8-10[ b] not one knee issue or lower back issue today: ie: back pump from weight gain of 5kg-6kg in one week

52.5kg: 1x8 solid no belt

55kg x 8 no belt <

57.5kg x 8 Belt on

60kg: Feel Strong 1x6 nice reps.. Not hunched over.. 6th was an extra rep to push past failure. Very happy

35 mins to get Squats done though

Leg X
7.55pm..talking to Prue and Jason.. Jason gave me video of my routine

Had to start again warm ups.. 110kg felt too heavy

75kg x 20
96kg x 20
103kg x 12
110kg x 12

117kgx10
124kgx12
Long break
131kgx9
138kgx9

[NeCrOmAnCeR]

Parkview ride: 49 minutes 13km

Egg white and one egg

French toast:: And no other meals before training.

90.0kg on one meal

Fuel 1.30pm: Drop bottles and cans off $10.40

Nutrition Warehouse: No MRE in stock:

Downstairs:
53kgx20-25
60kg x 12
+2.5kg: 1x10
+5kg: 1x9 felt extreme

74kg: 1x8 Huge lift... Max out at 8 reps. Did 10 reps last week.

Smith: 30kg x 15 35kg x 12
40kgx12
2/ 1x12 deep reps

3/ 45kg 1x10 quality and smooth.
4/ 47.5kg 1x7 hard reps

Trap Machine Shrugs

40kgx25
45kgx20
50kg x 15
55kg x 8 max
drop
40kg x 15




Front raise: 15kg: 3 sets of 12 to failure every time.>> yet 20 reps on sets 1 week before show.

side Laterals 31.5kg
1x15
1x20
1x20

Rear delts 47kg prep
61x12
68x8
68x15

75kg x 11 failure on11th

82kg x 8

3.42pm finish.

Eat rice and chicken in car and drive to IGA Rochedale… Heaven!!

This store has Lenny and Larry cookies. Core superfoods. Biggest cake range.. Huge Gluten Free range.. Products never see anywhere else.
Just want to spend $100+ right now.

Coles on way home to get back on diet. Pork mince.. No fat when cook with 5 star lean mince.. Sweet and sour sauce is heaven!

Actually wanted a Cronut from Sweet Nation. But gone home early.

[NeCrOmAnCeR]

Venmans loop feat LARGE Goanna. Never seen one here before.. He crawled into a Tree hollow.. Stream still running perfectly. Extremely hot towards the end. 46 mins.. 3.2km. Legs sore.. Pace not 100%.. But okay.

Egg whites 11.20pm followed by Pancakes with Blueberry compote.. Only 2.. very full.

2.30pm: Salmon and Avocado/Vegetables. Coffee and creams. Very full

4pm gym, 5pm walk out.. Wanted another 10-15 minutes.. Wanted to go Sweet Nation for Cronut. Shut again! 2 days in a row!

Barbell curls: Barx50 5kgx20 7.5kgx15

10kg: 1x12
2/ 1x15.. timer came on. Cut off music and my reps.
Very heavy

Underhand Triceps: 24.5kg/20/ 28.5>30 reps.

42.5kg
1x12
1x12
1x12 wrong bar made it hard on the wrists.

Standing Dumbbell curls: 20kg.. beautiful strict reps. Very happy with these. Unsure if 22kg possible

1/ 1x12 so smooth

2/ 1x10

3/ 1x11 push

Hammer Tricep pressdown:

60kg: 1x20 easy

70kg/140kg:

1/ 1x10 hard

2/ 1x10 slow reps.

3/ 1x12 give all for extra 2

[b] Preacher Downstairs curls: HUGE PR

46kg: up a whole weight.. finally!!!

1/ 1x12 each

2/ 1x12 1x10 L.... still right is perfect and left kinda struggles.

3/ 1x13 r 1x12L

Went upstairs to do tricep kickbacks and every cable in use. Give up..

Soaked

Food shopping.. Home 5.40...

Carolyn and Alan over for Cheese and crackers> Another food bucket list item ticked off.. Lots of different cheeses

7.30pm eat Chicken and Sweet Potato

9.30pm. Finish off Pancakes.With Blueberry... Oh and Blueberry Muffin so light melt in your mouth.


Having big issues sleeping.. So so tired though.. Wake up 3am and cannot go back to sleep.. driving me insane.. then when alarm goes off. very tired.
But not want to sleep in..So remain forever tired.

[NeCrOmAnCeR]

No cardio today. Over it.. 6 days out of 7 is good enough.

91.0kg

Way too much talking.. ruined workout. Wanted to get Seated Leg curls and Stiff legs in.. Would have easily with no conversations

Brutally hot too.

Lying Leg curls: 39x20 46x20 53x10 60kgx10 67kgx10
74kgx12
81kgx110 strict slow reps.

88kg: 1x10

95kg full stack

1/ 1x10 nose started bleeding for no reason. Also pass pure blood in toilet before leaving home.

2/ 1x9

3/ 1x9

4/ +2.5kg: 1x6

Standing Leg curls" 30kgx12

35kg:
1/ 1x14 1x16L

2/ 1x16 1x20 :

3/ 40kg: PR of sorts 1x11r 1x15left

4/ 1x11 1x15

Hack Calves: 40x30 60x20 80x20

100kg x 15

110kg: 220kg total

1/ 1x13
2/ 1x13
3/ 1x12
4/ 1x13

5/ 100kg x 20

6.45-8.15pm

[NeCrOmAnCeR]

Thursday: Parkview ride:54 mins : 13.4km

Friday: Chay Ravine. Not hot: 52 mins 3.4km


Was going to gym 3pm.. but then never get meals in required.

5.40pm start.

Bench x 230 reps. PR? by 10 reps

Hammer bench: 40kgx30 60kgx20

70kg:

1/ 1x10 very heavy
2/ 1x10
3/ 1x9 smooth and slow
4/ 1x8 failing

Flat dumbbell Press:
22kg x 30
30kg x 15
36kg x 12

40kg x 10 smooth

42kg 1x12... left side needed blue ball today.. Could feel it was out.

44kg:

1x8

1x9..9th was unstable

1x6 losing it.

Flat Flyes: 24kg
1x20
1x16
1x16

Incline Cable Flyes: 15kg

1/ 1x12
2/ 1x15
3/ 1x15
4/ 1x15 fail hard each time.

Pec Dec
103kg
1x10
1x12
1x12

Chest Press

103x12
110x10
117x10
117x12
124x10

Reverse curls with straight bar 25kg
1x10
1x10
20kg x 15

Ez bar works so much better. 1x20 approx.

7pm finish. Absolutely soaked.. Overheating furnace in here.[b] No soreness next day but left hard feels weird.

[NeCrOmAnCeR]

Sit up front of Bike class.. Not very hard.
91.3kg fasted empty.. No hunger at all either.

Leg Press calves:

6 plates: 1x15
+10kg 1x14 hard

7 plates:
1x10
1x9
1x10

Hanging leg raises:
1/ 1x19
2/ 1x19
3/ 1x15
4/ 1x15

Pinweight Calves: 130x20

170x15
180x12-15

190kgx12

200kg: full stack:

1x12
1x12
1x15
1x15 Calves look amazing.. Full and with a cool split of definition.. Nice colour too after Minetan 2nd coat last night..
1x12

[NeCrOmAnCeR]

8.34pm

92.2kg

Close grip.. Ouch no strength
66kgx12
73kgx12
79kgx12
86kg x 8 WTF Gay!

Hi rows: 120kg
1x14
1x14
1x14
1x14 8.50pm

Dumbbell rows: 50kg
1/ 1x10 right is smooth.. Left has pain in back from last night.

2/ 1x10 left good now

3/ 1x15 R 1x12 left//

Low rows: 120kg
1x15
1x15
1x15 9.10pm

Bent over rows: 20kg x 20
25kg
1x12
1x12
30kg
1x8
1x8.. Want to concentrate on getting a 3 plate Bent over row in this Offseason.. Never make it past 2 plates.
Also
5 plate Rack Dead is the goal

Usually not enjoy Bent over rows.. But loved these after feeling warmed up.

Underhand Laterals I never knew we had one at Daisy Hill. Mainly because we have the real deal> Plate loaded one is much better.

110kg x 12
117kg x 10
117 x 10

Straight Arm pulldowns: 39kg x 16

45kg

1x8
1x8
1x8? felt great. Fail hard.. Went In posing room between sets.. Arms look amazing.. Lots of cuts.. Quads have lots of cuts too.

9.40pm finish.

[NeCrOmAnCeR]

No cardio.. Think I have done every Sunday since October.

Wanted to do cardio.But it was brutally hot outside. Almost walk to gym for it.
Instead
Make Ginger biscuits
then
Make roasted zucchini. Pasta.. Oats...are heaven.
and
Ginger Cake After going Mt Cotton IGA(heaven) Getting more flour and Turkish Delight

So hot.. 90% not want to go gym.. Worn out from being in Kitchen all day

But I did get dressed and go. Despite the thick humid air.

92.1kg.. Ate pasta and Oats.. No choice but to use these carbs for leg workout. Abs looked awesome at night.

9.20pm Start..

10.50pm finish sooo 90 minutes of hard training. No one to talk to or in my way.. Breeze through main door flyscreen area.. Still use 3 t'shirts.

Leg x 33kgx50 real slow..singles.. not many
54kgx20
75kg x 20

Hack Squats
20kgx20
40kg x 12
60kgx10
65kg x 10

70kgx 8 nice n strong

75kg x7 slow n perfect. Limit today

90% to failure on 7th rep.

Squat Press

7 plates x10

8 plates x10 fast rep

9 plates per side

1/ 1x8 heavy.. 10pm now

2/ 1x7

3/ 1x8 not to failure

Leg X

103x12.. rusty

110kgx15..left knee grief

117kg x 12

124kg x 9 fine

131kgx 10 bang on! loving these
then
talk too much and last set became very hard

138 x 10 full stack

[b Legs not very sore next day.. Much soreness last week[/b]

[NeCrOmAnCeR]

Looking so good and jacked in White ATP shirt.. Arms huge with post comp re-bound.. Always love this
then
go to gym and soaked through.. T'shirt so heavy at the end

4.45-5.45pm.. very efficient workout.. Packed hardcore.. Could not get a Smith or cable to use.

Parkview ride: Legs not very sore.. 47.5 mins 13.3km hot but not soaked at all

Hammer SHoulder press:: Bar x 60
40kg x 20
50kg x 15
2/ 1x15
3/ 55kg x 10
4/ 57.5kg x 8 smooth

92.1kg...2 meals..No complex carbs. just fast acting sugar cereal before workout.

DOwnstairs shoulder press
53kg x 20
2/ 60kg 10 felt heavy.. it was not

67kg x 10 solid
+2.5kg
1x8
+5kg
1x8

6/ 74kg x 7 fail. Attacked it and went up smooth. Where previous sets felt like crushing me.

Pec dec rear delts
61kg x 20
68kgx15
75kg x 12
75kg x 12

Shrugs on trap bar. Really wanted Smith machine
40kg x25
45kg x 17
50kg x 13
55kg x 10 limit

50kg x 12 drop 40kg x 15

Front raise: Pre set straight bars: In sunlight.. Looked ridiculous vascularity and size

17.5kg x 20 to light

20kg x 19 felt great

3/ 1x20

Rear delts: downstairs with real dumbbells
20kg x 25
22.5kg
1x20
1x20

Side Laterals: 31.5kg
1x17
1x20
1x20
1x20
+ 10kg on dial
1x20.... could not stop....

29 sets in 1 hour

[NeCrOmAnCeR]

Venmans walk 46.46ins..4.7km

93.0kg.. no carbs.. Decide to go on 2 meals + cereal before.. Have Salmon meal as last at night. Instead of getting 2 meals in and training at
7pm or later

Pressdowns: 24.5x30 28x20 35x20 warm ups

1/ 42kg: 1x12 1x12 1x12

2/ 1x15 1x12 1x11 fail.

3/ 1x12 1x12 1x6 drop 38.5kgx3 35kgx3=12 reps

Overhead Extensions: 31.5kg prep

1/ 35kg x 20 easy

2/ 38.5kg x 18 fail hard on 18th

3/ 1x18 at 35kg still brutal and failing

so hot and dripping.. Not do 4 working sets like normally I do

Dips
1x20 prep

left shoulder/back has pain in it. Doing these.. Started from Chest on Friday night.. And I not use blue ball to roll out. When I should.

1x20
1x20
1x20.. bottom out.. but want for 25-30 reps

Seated Incline dumbbell curls Tricep pump so full on.. had to wait it for it to go down

Barbell x 60

16kg:

1/ 1x15 1x15 1x12.. left arm not working smoothly

2/ 1x15 1x12 1x10

3/ 1x15 1x12 1x10

with

Spyder curls: Only 6kg left in rack

1x20
1x19

1x15 pause 1x8-23 reps


Kickbacks: 15kg
3 sets of 12

Cable curls: 12.5kg
3 sets of 12 to failure... So much pain from the pump

Preacher curls: Not have the strength of last week.. Not even close.

39kg:
2 sets of 12.. left arm agony.. right arm did easy.

Try 46kg.. no chance.. Last week.. 3 sets of 12 with it.

32kg 3rd set: 1x12.. should be so easy I not feel it.


Reverse curls:20kg preset 3 sets of 25

Hammer curls: 16kg
1x10
1x8? Not write down.. Super pumped and soaked to the bone

4.30 finish

2 serves left of Muscle Milk Blueberries n Crème.. very sad.. Hope Redcon MRE blueberry/ Ghost Blueberry are just as good.

Put real blueberries in too.. Drink Shake after gym: IGA protein bread $6 instead of $7.50 Go Vita.. principle of the matter.

Home 5.15pm after bad traffic. Starving.. Soaked all through shorts.. THis time eat first. Then jump in Pool.

[NeCrOmAnCeR]

Parkview walk in rain.. Always finding new things.. New stream.. New trees and figs.. retrieve rubbish out of water... Push for bit extra walk

48mins 2.9km

Rain all day. Very heavy in afternoon.. Nice n cool.. Want more meals in before gym.. Instead of rushing to get there on 2 meals in daylight.

But! Then end up leaving it too late

93.58kg heaviest yet

Arms super jacked today. Left shoulder area/back. Has an issue.. feels weak and in pain.

8.20pm start

Lying leg curls: 39x30 46x20 53x12 60x12 67x12
74kgx12

81kg x 12

foam roll out back and quads/hamstrings. found lots of pain in legs... Lower back killing me. Made for a weak workout tonight... Last

2 weeks have been super strong...Annoyed to go backwards.Not even sure what caused back pain..Made for hard walk today.. That I wanted to stop
where normally I can keep on going for 1 hour plus and loving it..

88kg: 1/1x10 lower back not like

2/ 1x10 hard

3/ 1x8 losing it

4/ 1x10

5/ 1x10+_ felt so light this set. Thought weight was wrong.

95kg: 1x5

Hack Calves: 40kgx30
60kgx20
80kg x 20

100kg:
1x18
1x18
1x18
1x18
1x18... calves were extremely tight foam rolling before gym.. Locked up.. No wonder not improving strength.

Seated Hamstring curls/ Started well. Then became hard.. pre-fatigued.

54x20
82x12

96kgx12

103kg x 10 felt heavy
2/ 1x8
3/ 1x8 very gay..
4/ 1x9 not improving. Was going to do a 5th set.

9.50pm

[NeCrOmAnCeR]

Lower back still agony

2 flat tyres= no bike rides. But really needed too. As walk slow in pain.

Thursday Venmans walk to see water filled Tingalpa creek. Alas no change
Main stream flowing nicely.
Extra 20 mins+ means pays for cereal calories
107 minutes: 5.5km( runkeeper recorded it as less than a 45 mins

Friday: 49 minutes: 3.48km Chay court:
pain not so bad in back

[NeCrOmAnCeR]

94.0kg!

Humid as fk,despite 27 degree day.

250 rep bench WoW! 20 rep PR haha

Smith flat 20x40
40x20

50kg
1x12
1x15
1x15
1x15
1x12 Talk so much to Ben and Rodney. Get no work done.

Pullovers: 26x30 nice stretch

46kg: 1x21
talk more
1x30!!

Then had to leave for food shopping be urgent!
Was only just getting into it too!
But
pain worse in left shoulder/arm :/

[NeCrOmAnCeR]

NO Bike class.. Was going to do Stairclimber..

Up 7.30. Eat 10am.. Workout 10.45am

92.1kg

Leg Press Calfs

3 x20
4 x 20
5 x 20
6 x 20

7 plates: 6 working sets of> last week.. only 3 sets this heavy

1/ 1x12
2/ 1x12
3/ 1x12
4/ 1x12
5/ 1x12 still cannot improve on longer rest.
6/ 1x12

Pinweight

170x20
180x15
190x12

200kg full stack

1x10
1x12
1x13

4 sets Hanging Leg raises of 15 reps.. max could do.

Seated Calf 20kg/side 1x21 1x20

[NeCrOmAnCeR]

Sore left shoulder. Upper back.. Had to roll out.. Lower back killing me all week too.. Roll out too.. FINE during workout

Felt in agony all day.. Actually all week lower back in grief. And left side has been in grief since last Friday. And made worse by Arms on Tuesday


2.6 litres> 21 minutes to get Coomera.. 2.4 litres on way home: 18 minutes

Could not deal going Daisy Hill.. Humid as fk day. Aircon and fans on.. Soaked at 3pm. Had to change clothing to cool down. Go super late to Coomera.
Just need the aircon

then on last day of March: Sunday we get Autumn cool change.. And 23 degrees 28 percent humidity. Doors open and no fans. Finally the weeks of humid 33 degree days over.

9.15pm start>>10.45pm finish.. Would have got out 10.30pm if not talked. As always love working out once here.. 60 minutes never enough time.

94.5kg

Close grip:
66x12
73x12
79x12

86kgx12 Felt much better than last week

93kg x 7 brutal to full failure.Finally strong again

Hi rows: 120kg

3 sets of 15

Low Rows
120kg
1x15
1x15
1x20!!

Dumbbell rows; 50kg
1x10

1x12 pumped! Tune!

1x15 new drive and energy Killed it!

Bent Over rows: 20kgx16

25kgx12

30kg

1x8
1x8
1x10 sweating: Overheating

Underhand laterals

110x12
117x10
124x10 heavy

22.5kg dumbbell inclines
1x15 not trying

1x24 nice

45kg Straight arm pulldowns

1x8

1x10
1x12

Still look magnificent in Posing room.. Quads huge with separation

Arms and shoulders look amazing. Particulary Triceps are huge!

Pizza to celebrate dedication of post show. Not had one yet. Reef/beef/bacon& hollandaise sauce. Was heaven.