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

[NeCrOmAnCeR]

NO sunday workout.. Lower back so sore. No money to fix and need to do Squats today. Will not be strong and cause more pain

Ironic coolest day of the year and cannot train.. Made meals very low to compensate for not training.

Also NO cardio on Saturday> never made it out door on Sunday.. despite amazing weather>> And none on Monday> 2 flat tyres and cannot afford patch kit

94.7kg only one 1 eggs meal and Salmon and greens. Never got in cereal before workout or coffee..Could be 96kg at 7pm???

Bar x 60

Smith Seated: 20kgx40 30kgx15 40kg x15

42.5kgx10-12

45kg x10 smooth

47.5kg x 8 still strong

50kg: 1x8 not done this weight since re-started doing these.

2/ 1x7 fail hard

Smith Shrugs: 30gkg x 20
35kg x 17

40kg; 1x14 1x14 1x15 drop 30kg x 15

SHoulder pinweight 53x15
60x10-12
67x10
=2.5kg 1x8
+5kg 1x8
rest
74kg 1x8 after long rest too..Since same as last 2 weeks.

Rear delts
54x15 tried to start heavy and it not work
61x12
68x12

75x8
75x10 extreme sets

Side Laterals:
1x16
1x18
1x18
1x20

Rear delts dumbbells 22.5kg
1x22
1x20

Front raise
20kg pre set

1x20
1x20
1x20 left shoulder has weird pain for first time today in it. roll knots in neck all Sunday night and tonight. No pain after.

27 sets

[NeCrOmAnCeR]

Venmans walk fast: No streams flowing. However rained heavy all afternoon and night. Then on Wednesday too.. So should be flowing again

46.25 3.4km

7.50pm start.. Get all the meals in. Then forgot pre coffee and cereal. So full from 6pm. Carmelised banana on crepe's.

Bar x 30
5kg x 15 7.5kg x 15

10kg/side
1x12
1x12
1x12 super strict sets.. Left side still in a lot of pain.

Overhead French Press
10kgx20
15kgx12

20kg:
1x15
1x15
1x20 more like it... Very hot and bored with current music

Standing Dumbbell curl 20kg 1x11
then
Seated 18kg
1x6 both arms followed by 6 reps singles each arm

3/ same. 1x24=12

Eugene Pressdowns 56kg
1/ 1x12
2/ 1x12
3/ 1x12

Reverse 20kg
1x25
1x25
1x25

Preacher: 39kg
1x15 1x12Left pain

1x15 1x13

1x15 1x10 lots of pain.. drop 32kgx 5 for 15 total reps.

Overhead rope extensions: Jay Cutler part of workout.. Squeeze long head of tricep. Really really like these.

28x20
2/ 1x21

31.5kg x 21

35kg x 15 now finding the limit.

9.25pm

one arm curls.. 12.5kg
1x15
1x15
pause
1x17 fail hard.

Arms enormous.

[NeCrOmAnCeR]

Chay ravine walk: After lots of rain. Main stream finally running.. Though talk to Mark the whole time so not a chore. Was going to make it a short one. Instead do full distance. 46.2 mins.. 3.5km

Shop first for Whipped cream wit $10 voucher for defective can bought= on special. Got to buy all 3 flavours+ half price Coco pops.
Bunning for patch kit.. So can ride my bikes again
and
Renault to look at Megane RS in Yellow.. Love! And stop in Hyundai to look at I30 N.

Instead of 7pm-8.30pm

7.50pm to 9.15pm.....Oh and then 1/2 price Cheeseburger and 1/2 price bacon and Egg Mc Muff...definitely not worth $4.80.. $2 is good.

Lying Leg curls
Usual lots of prep sets
74x12
81x10

88kg
1x/ 1x10 strong
2/ 1x12
3/ 1x11
4/ 1x12
5/ 1x11

6/ 95kg 1x7 felt good.. but been on here for half hour

Hack Calves
40kg x 20 60x20 80x20

100kg.. thought about adding 10kg for 220kg
1x20
1x20
1x18
1x18
1x18

Seated Calves: 20kg
1x20
1x25
1x22
1x25
1x25

[NeCrOmAnCeR]

Bike ride Parkview: On old bike.. Not done since Winter last year? Amazing. Soft seat is heaven. Grips are heaven.. Range of gears is awesome. Both brakes working strong is fantastic. 46mins 3.3km

5.30 start

93.6kg

Nice chat with Michaela at the start. And at the end of workout.

Hammer Bench: 40kgx30 60kgx12

70kg/side
1/ 1x10
2/ 1x10
3/ 1x10
4/ 1x12
72.5kg x 8 fail hard

6.05 pm to get these done.. way too long.

High Incline Smith: 40kgx12
42.5kg x 11

45kg x 10 reps

47.5kg x 8

50kg x 7 not quite full 8th rep.

45kg x 8 back off set. All reps deep to chest.

6.30pm

Chest Press

103x15
110x12
117x12
117x12
124x10

131x8 extreme. but like these reps.
138x6: Nice strong reps.

Pec Dec
103x20
103x20

110x15
110x15
110x20

117x16
117x12 usually left side is in pain.. Today.. SUPER STRONG.. yet last week was in pain on left side.

7.15pm finish. 25 working sets.

Agony for rest of the night.. Struggle to eat when get home and go out again to food shop..

Just destroyed after too.. Crawl into bed. Not too hot either at gym.

Bench: 230 reps

[NeCrOmAnCeR]

Awesome RPm class.. Good tracks and workout.. Full class.

50kg dumbbell Calf raises. Not want to do these.. But have too.. Killed my hands. strong reps and not one wrong rep.

1/ 1x19

2/ 1x18

3/ 1x18

4/ 1x17

5/ 1x16

Pinweight

130x25
170x22
180x20
190x18

200kg full stack
1x15
1x16
1x16

Hanging leg raises
1x20
1x18
1x18
1x15

[NeCrOmAnCeR]

93.7kg

8.20pm

Underhand Pulldowns

66x12
73x12
79x12
86x12

96kg x 9 beat 7 reps last week.

Hi rows: 120kg
1x13
1x15
1x15

8.41

Dumbbell rows

50kg

1/ 1x9
2/ 1x12
3/ 1x15 smooth quality reps.

52.5kg 1x8 grip comfortable.. nice reps.

5/ 55kg x 6 heavy



Bent over rows

20kg x18
25kg x 12

30kg x 8
30kg x 9
32.5kg x 5 got nothing

Low rows 120kg
1x11
1x17
1x18

underhand laterals
110x20
117x12
117x15
124x10 brutal< ha use to be easy!

Straight arm pulldowns
45kg
1x12
1x12
1x12 solid sets; amazing reps

26
workong sets

9.45pm finish.. 10 mins of posing

Legs still have cuts and
are huge
4 weeks post show
Still got serratus/obliques and chest striations
took photos on sunday to prove it

[NeCrOmAnCeR]

Sunday: Never made it to Leg workout... Back not sore. Just slack not going.. Not even that hot.

35 mins Treadmill+15 min walking.. ALso 4 weeks post show posing for 20 minutes.. Legs have cuts in them.. Back and abs lost detail. But still looking lean but really full.

Loving the posing. Could not stop. Thought entered my head maybe should do October shows.. 20th is Nationals in Melbourne.

28 weeks till then.. Should be a week before for Brisbane show. So could say 7 weeks till 20 weeks+4 weeks to 16 weeks

= 11 weeks offseason: 16 weeks of prep.


Monday: Plan was to do Shoulders fasted then Legs at 2pm.... Or eat 6am train 8am Legs then sHoulders in afternoon.

Got too hungry.. and plan failed.


3pm Shoulders: No fasted cardio this morning.

93.7kg

Standing Military Press: Bar x 60
10kg x 20
15kg x 15

20kg/side

1/ 1x10
2/ 1x12
3/ 1x15 smooth and easy after first sets felt heavy

4/ 22.5kg: 1x9 still strong.. With belt on to protect lower back.. Could do more sets

Pinweight shoulder Press downstairs

53x15
60x15
67x10
+2.5kg 1x10 heavy as always
+5kg 1x10

74kg: 1x10 all out.. Still 10th reps in 100% failure.

Trap machine
40kg x 22
2/ 1x25
45kg: 1x19
4/ 1x22
50kg: 1x15 real nice.. Usually struggle
6/ 1x15

55kg: 1x12
8/ 1x12

Rear delts with dumbbells Watson
22.5kg
1x25
1x25
1x25

side laterals 31.5kg
1x20
1x21
1x20

20kg Pre set front raise
1x15
1x16
1x20

18 working sets: + 8 sets of Traps.=26

Finish 4.30

but leave 4.45 after talking to Paul. No pain in left shoulder whole workout... Some grief on Tuesday though.

[NeCrOmAnCeR]

Parkview ride: 50 minutes: 13.2km

95.0kg at gym. On only 2 meals+ cereal before gym.. No Oats or rice meal.

4.10pm

Underhand Pressdowns: 24x30 28x20
38.5x20

42kgx15
45.5 full stack x 12

3/ 1x12 strong and focussed.. No messing around today. Timer on. Music. GO!

Had to train biceps downstairs

Barbell x 40.... 12.5kgx10

17.5kg;.. Unsure of Watson 20kg and left side has pain. Yet was no pain yesterday

1/ 1x11 strict.. dripping sweat

2/ 1x12 nice

3/ 1x13 real tight reps.

Hammer Triceps machine
60x16
65kg x 15

70kg x 12
4/ 1x12

4.48pm

Ez Bar curls: 10kgx20 15kg x 12

17.5kg

1/ 1x9
2/ 1x9
3/ 1x10 hold tight 10th rep. Need to get to 20kg

Overhead Incline tricep cable extensions

31.5x20
2/ 1x20

35kg x 20
4/ 1x20 Pumped as fk

Preacher: usual reps.. like last week.. left in pain
1x15/12
1x15/12

1x15/ 12 reps then 32kg x 6 for 19 reps. total

One arm kickbacks 15kg: 1x15/1x12 rest... 1x15

Cable curls 12.5kg
1x15
1x15

1x17 squeeze for extra

5.30pm. Absolutely soaked through.. ANd arms thoroughly engorged.. HUGE... Shattered till 7pm. Really knocked me hard.

As write this next day.. Can feel how fatigued arms are > IN A good way

[NeCrOmAnCeR]

Venmans loop: 50 minutes 3.2km

4.50pm really fast paced workout. Got lots of warm ups done fast...half workout done in 20 minutes.

Lying Leg curls: 32x20 39x20 46x10 53x10 60x10 67x10
74x10-12
Break.... all non stop above... 40kgx30 Calfs…. all done in 6 minutes.

81kg x 12

88kg: 1x12 2/ 1x12-13 super long stretch reps. dive into reps with music 3/ 1x12

95kg: 1x8 best full stack reps

5/ 1x8 solid smooth reps. then came back before leaving the floor for 6/ 1x5 fatigued.

Hack Calves: 60x20 80x20

100kg/ 200kg

1/ 1x17-18 reps
2/ 1x18
3/ 1x18
4/ 1x18
5/ 1x18 could have added 10kg for 220kg sets... felt good today.

Standing Leg curls

35kg: 1x15 warm up reps

40kg/side: 1x12r 1x15L

3/ 1x12r 1x15 unstoppable left.

4/ 1x13 each

5/ 1x12 fatigued. So 4 working sets of 40kg is solid work.. And done fast too!

5.35pm.... 3 exercises done in 45 minutes.. Huge amount of sets

Seated Leg curls.. WAY too fatigued for these.

75x15
96x10
103x10
103x5 no good. STOP

16 sets to here..

Seated calf: 5 sets of 25 reps.. 6pm... gym absolutely packed now.. Where 4.50pm was just nice

Home get meal in
Shower

Out to fuel and Rochedale IGA for bread.. And 8.20pm James St for French film festival

Sink of Swim....< Film … FINALLY 3 weeks later after French film festival opened. I got there.

Roadworks non stop on drive home

Save mInce and rice meal for 11pm.

[NeCrOmAnCeR]

Chay court walk... sleep in till 9.30am= very late walk.. push self to get chores done and out the door.. Still 11.30-12.20pm

48:48 mins... 3.3km... sunscreen on.. Not hot

Gym 5pm.. All done by 6pm... Talk till 6.20pm

94.5kg


Bench x 205


Incline Smith: 20kg x 30 30kg x10 35kgx10

1/ 35kg: 1x12 1x12 1x12

37.5kg

2/ 1x12 1x10 1x10

3/ 1x10 1x10 1x5 fail hard

4/ 35kg 1x10 1x10 1x8.. extremely hard.



Incline 20kg:
High incline

1x15

1x12

1x10 Low incline.. so much better.

1x10

Flat Bench: 20kg

1x15

1x15 pumped!!! Looking big and vascular thick arms.5.26pm/ so half way through

1x10

1x7 pause 1x3=10


Cable crossover: 12.5kg.. lower than neck

1x10 1x10 1x10

2/ 1x12 1x12 1x12 smooth reps.

3/ Move higher for Neck height 1x15 1x15 1x15

4/ 15kg<< How it should be: 1x10 1x10 1x10 nice clean reps. Before show 15kg was killing me.

Pec Dec
75kg
1x15
1x15
1x15

4/ 82kg: 1x12 still good

soaked.... then have long conversations with Nathan from Northlakes... Went downstairs to try Chest Press.. but had nothing to give..

Shattered after get home and rest of the night.. Felt beyond fatigued. Struggled to go shopping and do general things after..= excellent workout

[NeCrOmAnCeR]

Moderate Bike class.. Soaked.. but wanted more.

92.5kg fasted... Same as last week

[b] 7 plates/side Leg press

1x12
1x12
1x12
1x12
1x12
1x12 6 sets of 12... never felt that more reps available.

Pinweight: 130 like was nothing
170x20
180x20
190x20

200kg: full stack

1x15
1x19
1x20
1x20... Strong sets/reps

did Hanging leg raises in between.. Abs felt sore/ fatigued at end of each set.

Seated Calves: 20kg
1x25
1x25
1x25 way past 10am doing these.

[NeCrOmAnCeR]

8.15-9.15pm... 20 sets... Nice cool day. Could have gone to Coomera anytime... Fuel expensive and need to fill up. Left it so late..

Meals all wrong.. Still calories lower than needed. Dressed and ready to go since 4.30pm... Strong workout

Teased myself with Redcon Blueberry Cobbler protein bar... Which was delicious after workout. Inhaled.. $6 well spent instead of Shell donuts

Underhand Pulldowns: 67x20
77x12
87x12

97kg: 1x9
2/ 1x9
3/ 1x10 lots of noise to make these reps happen. Extreme heavy sets. 3 PR sets

Dumbbell rows

46kg; 1x10

2/ 1x15 1x13 pain in left... right is perfectly smooth.

3/ 48kg 1x15 1x13L

4/ 50kg: 1x10 each arm. Strong.

Hi rows: 120kg so much easier than Coomera

1/ 1x15
2/ 1x16
3/ 1x19

Bent Over Rows
20kg x 20
25kg x 12

30kg:
amped by music

1x10
1x10
1x10


Underhand Laterals:
140kg

1x12
1x15
1x20

20 working sets.

[NeCrOmAnCeR]

Parkview ride: 45 mins 17.2km

3.55pm

93.7kg:

Barx65

Seated Military Press : 20kg x 40 30kgx12 40kgx12

42.5kgx10

all hard sets then gets easy at 45kg x12
47.5kg x10 belt on

50kg:
1x8 limit
1x8 solid reps. No pain.
1x8 and lower for 9th to fail on purpose.

Shrugs on smith 30kgx25 35kgx15
40kgx12
2/ 1x12
3/ 1x12 drop 35x5 30x5

Shoulder Press 53x15
60x12
67x12
+2.5kg 1x10
+5kg x 12

4.38pm: 74kg x 12 long rest.. 1x10 crush me.. with belt on.. Nemesis weight to beat.

Rear delts
61x20
68x20
75x10
75x10 brutal every time.

Side laterals 31.5kg 4 sets of 20 awesome!

Rear delts dumbbells 22.5kg
1x23
1x20
1x20

Front raise 20kg
1x20
1x20
1x20

5.30pm: Shattered for rest of the night.. a real struggle to function.. Not have meals ready. Had to shop and do so much cooking. WHy should always do on Sunday or before gym.
Never feel like this after Shoulders.

[NeCrOmAnCeR]

Venmans loop. 44.25 3.25kmTalk to Mark. Made for good distraction as was at limit of being late. 10.40am

94.0kg

Pressdowns x drop sets.
28kg x30
35kgx20

1/ 38.5kg x 3 sets of 12

2/ 42kg 1x12 1x12 1x12

3/ 1x12 1x12 38.5kgx12 killed me.

4/ 38.5kg 1x12 1x12 1x12 no failure.

Overhead Extensions: 31.5kg x prep

35kg
1x20
1x20
1x20
1x20

Dips:
1x25 no prep

2/ 1x20 not really count

3/ 1x20 hard.. 4.36pm

4/ 1x20+ quality.

Pump was extreme. Had to wait for Incline bench. Which was fine. As 4 sets destroyed me..

Pain in left. real bad till 3rd set.

Incline dumbbell curls: 3 sets of 15 is the goal.

Barx50

16kg:

1/ 1x15 1x12 1x10

2/ 1x15 1x10 1x9

3/ 1x15 1x12 1x10-12

Spyder: 7kg
1x20
1x15/5

1x12/3/3/3/3 to 25 reps.

pump was ENORMOUS: then chat 15 mins till it went down.

Preacher:
39kg 1x15 right 32kg 1x15

2/ Same

3. Same.

Reverse pre set 20kg
1x25
1x25
1x25

5.15pm

Drive to 7-11 fuel and IGA.. took forever.. IN so much pain and just need to eat and sit for 90 minutes. soaked through.

[NeCrOmAnCeR]

Parkview fasted walk with Kirsty. 4.55km.. VERY FAST : excellent pace per km 50 minutes

Wake up late after Airport and 1.30am bed. Not oot walk till 11am: then Midday 1st meal

2nd meal 2.45pm.

= gym later;; finally got my Shell donut after workout.. Jam.. Give up on. Waiting for cinnamon to come in.

4.20pm

Not packed today. Well no one in my way

39x30 46x20 53x10 60x10 67x12 pause 74x15 felt good

81kgx12-15

88kg
1x12
1x12
1x12 full long stretch reps.. can lower slowly to full extension even on last reps and bring it back in.

95kg: Full stack:

1x9 amazing
1x8
1x8
=2.5kg 1x6
+5kg 1x3

8 super heavy working sets

Calves on Hack Squat
100kg x 20 4.45pm.... 20 minutes to get through warm ups and lots of Lying leg curl sets.

110kg: 220kg

2/ 1x16
3/ 1x16
4/ 1x16
5/ 1x17 excellent quality reps.

Standing leg curls: 35kg x 12/ 14 left

40kg: Fatigued from doing so many sets previously. Made this feel heavy

2/ 1x11 hard... Long rests not make easier

3/ 1x11

4/ 1x9 1x11L

5.25pm
Seated calf raise
20kg/side
1/ 1x30
1x25
1x25
1x27

Shattered for rest of the night. Eat 6pm and then have Salmon and green/avocado at 10pm

[NeCrOmAnCeR]

Chay ravine walk: With Kirsty.. Heavy rain all day after walk.. Got it in just right. 41.14 3.2km. done 9 minutes faster than normal

94.7kg

210 reps warm up Bench

Hammer Bench 40kgx30 60kgx20

70kg

1/ 1x10
2/ 1x10
3/ 1x10
4/ 1x1-0
5/ 1x9

High Incline SMith

40kgx11
42.5kgx10

45kg x 10

47.5kg x 98 heavier not touch chest

50kg:
1x7
1x6 failing hard
1x6 killing me

5.30pm

Chest Press: 89 prep

103x12
110x12
117x10
124x10

131x8 extreme

Pec Dec

103

4 sets of 12-15... not write down.. but fatigued.. Not as strong as 2 weeks ago

Not shattered afterwards

Big dinner at Tammy's 6pm.. Ate many many portions.

[NeCrOmAnCeR]

5.30am wake up for visit to Neptune Kiosk... been on bucket list for years it seems... Excellent location. 2 items in cabinet..
Wanted cream frosted Cinnabun. Would be amazing for location on sunny day..Only just around corner from Burleigh too.

6.40pm to gym.
Courtney here. Finally get to have proper uninterrupted conversation

7.10pm start.

95.10kg

Underhand Laterals: 77kgx20 87kg x12

97kg:
1x10
1x10
1x10 super strong and quality reps. Hating being here. But determination to kick ass in workout.

Hi rows
1x15
1x20
1x22

Bent over rows: 20kgx20 25kgx12 ish
30kg
1/ 1x10
2/ 1x10
3/ 1x10

Rack Deads
40kg x 12-15 warm ups

50kg x 10

55kg x 9

55kg x 10 to failure

60kg test: 1x7 felt good.. Want to do more sets.

Underhand Laterals 140kg
1x15
1x15
1x15
1x15
8.11pm.. 1 hour to here.

Straight Arm pUlldowns
47kg
1x12
1x15
1x15
1x16.. best reps ever!

22 working sets.

Finish 8.20pm.

Continue on with conversation. Leave 9pm.. Could have been done by 7.45pm.. 8pm latest. If pushed.

Finally getting to have quality catch up is priceless.. Having just seen each other in passing since January.

And got to see Jason and Prue too.. Which I have really missed. Training earlier means weeks of not getting to see them.

[NeCrOmAnCeR]

Venmans national park walk: 57 minutes. 4.5km Only one stream full.. Amazed after so much rain. that actual Tingalpa creek Not changed. Still dry creek beds.

SLeep in 9.40am. Walk 11.30-12.30pm with Kirsty. Lots of people also walking. No wildlife encounters.
Super sore Upper body from last two days
Gym 7.30-9.30pm

93.7kg

Leg x downstairs. lots and lots of warm ups Heavy then light. just made sure knees are full of warm blood.

Squats

Barx25
20kgx20
30kgx15

40kg x 12 stop at bottom.. Put belt on as back been tender for weeks and after Rack deads yesterday

45kg x 12

50kg x 10

52.5kg x 10 push for 10 not let mind stop at 8.... Only 2 people in here. Just let music play and rest and do sets.. Nice deep reps.

55kg x 10 almost stop at 9. Squeeze out reps or drop on bars.

Now really feel at limit next 2 sets and lower back not like them at all

57.5kg: 1x7

1x6 Would have kept going. But back says no... Semi soaked and forgot spare t'shirts.

Jason and Prue turned up at 3 heaviest sets. Helped me to work harder.

8.33pm

Leg X warm up sets again

110kgx15
117x12
124x10
131x12 find right music and smash these reps out.
138x10

1 set of Hack Squats then talk. Video Jason doing 75kg/side very impressive..

Sissy Squats

1x20
10kg x 20

20kg
1x15
1x15
1x20
1x20
1x22? All sets actual failure.

More talking to Prue and Jason.. End up leaving 9.30pm.. When not done 2 hours worth of work.
But still happy with
effort
Soaked.

[NeCrOmAnCeR]

Parkview fasted ride. Mildly wet. 47 mins 13km

94.5kg

4.45pm

Standing Military Press: 1x50
10kgx20

[NeCrOmAnCeR]

Walk shops fasted for Easter Eggs 1/2 price first with Kirsty. 9am.. Then 10 am ride before Game of Thrones Season 8 episode 2.

Parkview fasted ride. Mildly wet. 47 mins 12.1km

11/10? Legs that sore. Agony.. Hard to get up. Hard to walk.. Knees not work.. Excruciating to go toilet.

94.5kg

4.45pm

Standing Military Press: 1x50
10kgx20
15kgx15
20kg x 14
22.5kg x 12 nicely done.. 25kg x 6 barely able to unrack it. Brutal reps.

shoulder pinweight press
53kgx15
60kgx12
67kg x12
+2.5kg x 10
=5kg x 10
74kg
1x9
1x9 both sets extreme to get weight up.

Side Laterals: 31.5kg x 3 sets of 22 reps. Last set 20 reps.

Rear delts: 61x20
68x20
75kg x 10
75kg x 10

Shrugs: Trap bar: 40kg x 25 2/ 1x25 45kg x 20 2/ 1x20 50kg x 10 50kg x 12+ 55kg x 8 55kg x 8

Front delts cable: 15kg
1x15
1x15
1x15

6pm

[NeCrOmAnCeR]

No cardio.
Kirsty Airport 10.30am

Could not do cardio: Legs so extremely sore.. even bike ride would kill me

Took 2 hours to think about getting to gym. Soreness so debitating.12/10 Wednesday even worse. AGONY 15/10 pain. No cardio. Could not go gym Keen to go gym for hamstrings too... but back is hurting sore.. Knee's do not bend.

95.0kg

Not so bad once at gym.

5.00-7.20pm.. Not sure how.

Barbell curls: barx20 5kgx20 7.5kgx15 no pain

10kg:
1/ 1x13
2/ 1x13
3/ 1x15 really nice. No left pain

Overhead Triceps French press

10kgx20 15kgx15

20kg/side
1x16
1x16
1x16 fail hard everytime…. Could do 22.5kg

Preacher curls:
39kg r
32kg L

1/ 1x15
2/ 1x15 1x20
3/ 1x20/ 1x20

Hammer tricep pressdown

60kg x 20
65kg x 15

70kg: 140kg

1/ 1x15
2/ 1x15
3/ 75kg 1x10
4/ 1x10 great reps.

Standing Dumbbell curls: 20kg
1/ 1x10
2/ 1x13
3/ 1x15..aka 30 reps.

Tricep kickbacks
15kg 1x20 each

17.5kg 1x12

1x10

Too late to do anymore and way behind on meals.

[NeCrOmAnCeR]

No cardio for 3 days. Tuesday/Wednesday/Thursday. Quads too sore.

Quads 15/10 Agony on Wednesday.. Knee's would not work.. Whole day of absolute agony.. Walk to shops at night.. With knee's giving out.
As
no choice with public holiday on Thursday.

Foam roll out Hamstrings/quads/Calves. for over an hour. And small ball on shoulder and neck

Sat in car for ages. Thinking not really want to go gym.

And quads still 10/10 sore but workout was as good as last week.. Makes no sense

94.2kg

Lying Leg curls
39x30 46x20 53x12 60x12 67x12 74x11
81x10

88kg:
1x8
1x10 better
1x10+ long rest

95kg
1x8
1x8 super strong reps

+2.5kg 1x7 wanted to try +5kg.. but been on here forever.

Hack Calves

100kg

1/ 1x17
2/ 1x19

110kg
3/1x18
4/ 1x17
5/ 1x19
6/ 1x19 [b] calves so sore on Saturday could not do them again.. very tender.

Standing Leg curls
35kg
1x13 each

40kg
1x10r 1x12L stop start reps. perfect form

2/ 1x10 r 1x12L

3/ 1x14 on each leg right did easy.. left struggled this time

Seated calf
20kg/side
1x25
1x25
1x25
1x30 burn like hell

Very busy for Public holiday... Once started training. The fire was lit and went all out training hard.. Surrounded by others that cannot lift somehow
makes me train harder with shorter rest breaks.
Sore hamstrings on Friday morning.

[NeCrOmAnCeR]

Chay ravine walk with streams flowing. 50 minutes: 3.3km. Super slow pace compared to last week.


6.45pm leave. then chats.. 7.20pm after warm ups.. Leave 8.35pm.. Plan was 5-7pm..

95.0kg

Bar x 215 reps

Flat Smith Bench: 20kgx30 40kgx20

50kg:
1/ 1x10 struggling

2/ 1x9 trying to push past pain and lack of strength.

3/ 1x10 longer rest. +tune= felt a lot better about reps.

4/ 1x10

5/ 1x10

7.45pm...so 25 mins to do 5 sets.

High Incline 22kgx30

Low Incline: 30kg x 20

36kg x 15-20 reps

40kg x 13 smooth reps.

42kg x 10 maybe 12

44kg x10

46kg x 8 max: quality form. Left shoulder never caused an issue.. Just lack strength to go further.

Pullovers: 26kg x 30

50kg; 1x20 not fail

2/ 1x16 failure.

Pec Dec: 1x10
1x20
1x20 Lots of pain this time in left.
1x20

Get out to shops..Worthwhile. Could have stayed another half hour.

[NeCrOmAnCeR]

Hard bike class

Hanging Leg raises: 4x20

94.0kg empty

Rope crunches: 80kg
1x23
1x20
1x25

Rollouts swiss ball
1x25
1x20
1x20

Reverse crunches
1x20
1x20
1x20
1x20

PLanks

1.35
1:30
1:30 minutes

4kg medicine ball
Abs
1x9
1x9
1x9 fail hard everytime.

[NeCrOmAnCeR]

Went gym super late.... Again not do anything all day...And have money. Just 6 litres of fuel at ridiculous highest prices this year. Makes me not go.
However should go my gym early. Instead of procrastinate over meals in.

8.00 plan..

8.30 in.. Courtney on.. Which not expecting... Should have got here earlier. Jason and Prue leaving. Jade and Steven here.

Lots of opportunity for quality conversations. Missed.

Except awesome half hour with Courtney and Jade at the end.

9pm start. Listened to Metallica non stop then Sepultura...And inspired me to work very hard.( super sore the next 2 days.)

96.0kg on low meals

Close grip:
67x30
87x20

97kg
1x10
1x10
1x12

Hi rows: 120kg
1x20
130kg
1x14
1x16 excellent quality reps.

Bent over rows: 20kgx20 25kgx12
30kg
1x12
1x14
1x15-16< Improving

Rack Deads
40kgx12
50kg x 10

55kg x 8 felt good

57.5kgx8

60kg x 8 Quality

Underhand Laterals
140kg
1x15
1x15
1x20

Straight Arm pulldowns
47kg
1x12
1x12
1x13

19 working sets. Needed another 10 sets.

[NeCrOmAnCeR]

96.2kg

Upper body very sore.. Lower back ok

Prue and Jason said they would be here at 5pm.

Wanted to give Courtney sample of Red frog and Sour worms Amino's Set my target for 4pm,,left home 4.30pm.. No time for pre workout food.
Half easter egg instead.

Busy gym. No one good here.

Hack Squats
20kg x30
40kg x20
60kg x15
65kgx12

70kg 1x8 5.25pm

75kg
1x8
2/ 1x8
3/ 1x8
4/ 1x8
5/ 80kg 1x7 pushed to leave it at the bottom if had too.

Squat Press

7 plates 1x15 warm up
8 plates 1x12

9 plates 1x8

10 plates

1/ 1x10

2/ 1x10 stronger reps.

3/ Add 10kg =220kg: 1x7 brutal

4/ 1x8

5/ 1x8 6.32pm... WOw 1 hour to get from start of heavy Hack Squats to end of Squat Press

Leg X
warm up again 54/75
103x12
110x12

117x10
124kgx10 killing it

131kgx10 strong

138kg x 10
+2.5kg
1x10

6/ +5kg 1x8 strong

Sissy Squats
1x20
10kg x 20

20kg: 1x22
1x20
1x20

7.11pm finish. Made for good night after.


Quad sore on Monday 7/10 Tuesday. No soreness to rate. Much needed after last weeks pain.

[NeCrOmAnCeR]

Parkview fasted ride 45minutes 13km

95.3kg

4pm

Seated military press 20kgx40 40kgx10+ rusty
42.5kg 1x13
45kg x 12

47.5kg x 8 crushed me

50kg: 1x7 not low enough. Usually warm into reps.
2/ 1x6 worse. Had to STOP..... 2 weeks ago these were strong sets.

Shrugs: 30kg: 1x25 1x20

35kg: 1x17 1x17

40kg: 1x15 1x15 nice

45kg 1x9 1x10 quality. Usually weak.

Shoulder press 53x15 60x12

+2.5kg 1x12 strong reps
+5kg 1x9 fail

74kg 1x8

1x9

Side Laterals: 1x23
1x21
1x20
1x25

Rear delts
61x20
68x20
75x12
75x12

22.5kg rear delts
1x30
1x28
1x28

5.30 finish

[NeCrOmAnCeR]

Venmans walk with last talk to Mark. Then keep talking so drive to Aldi for low carb bread. No soreness in leg today.

50 minutes. 4km

5.10pm

96.5kg

Underhand warm ups

24.5kgx30 28x20 35x20

Close grip Smith.. Always lots of pain afterwards. All night in bed.. Left shoulder/ arm.. Aches. Use to love these.. Need to fix this pain.]

30kgx40
40kgx20
45kgx15

50kg 1x10
2/ 1x10
3/ 1x12 explosive reps. But no strength to add weight on. 50kg should be warm ups.

Ez bar T-nation curls

Lay against Preacher for 12 reps.. Standing normal for 12 reps.. Leaning forward 20 degree's for 12 reps

10kg/side.. I not believe it.

1/ 1x12 1x12 1x5 ouch! pain in left

2/ 1x12 1x12 1x9 warmed up. less pain

3/ 1x12 1x12 1x10 extreme at the end. Really liked these.

Rope Pressdowns
42kg
1x12
1x12
1x12

Preacher :
39kgx15 1x10 left drop 32kgx5

53x12
60kgx15

39kgx15 32kgx15

4/ 39x15 32x15 60x5 both to finish off.

6pm

Tricep Hammer machine: 60kgx20 65kgx12
140kg
1x12
1x12 not strong like last time

Incline Alternate dumbbell curls

18kg

1/ 1x10 left in pain

2/ 1x10 can hold and squeeze at top

3/ 1x13 maybe 14 reps.. 26-28 reps total.

Pre set 20kg reverse curls:
1x25
1x22
1x20

17.5kg kickbacks
1x12
1x12
1x12 pain in left.. pushed through it.

One arm curls
15kg
3 sets of 12 non stop

6.30 finish.

[NeCrOmAnCeR]

No cardio

Plan was 3pm... No cardio= meals all in earlier

Foam roll at 2.30pm. Back aching bad.. Legs ok

2.45 pre meal... then lack fuel... 3.30pm try to leave'

4pm start workout after warm ups

And! tIM was here.. Only work just as hard in time.. Minimal chat. Only Been 3 months since he last was here.
95.8kg
Start high rep standing leg curl warm ups 20kg x 40-50

Lying Leg curls

39kgx30 46kgx20 53kgx10 60kgx10 67kgx10 pause.. but lay down still.. 74kgx12

81kgx10

88kg
1/ 1x11 slow n smooth
2/ 1x10
3/ 1x11 slow n stretch

95kg
4/ 1x10 faster reps.
5/ 1x8 struggle
6/ 1x10 better reps.

7/ +2.5kg 1x7 extreme
8/ +5kg 1x6

Hack Calves

100kg x 22
110kg:
2/ 1x20
3/ 1x20
4/ 1x20
5/ 1x20

6/ +10kg= 220kg= 6 plates: 1x14 really nice.( not notice soreness next day as I write this.

4.41pm

Standing Leg curls: 35kgx15 prep

40kg:

1/ 1x10r 1x13L

2/ 1x14R 1x15 long rest before

3/ 1x15+ inspired

5pm

Seated calf 20kg/side

1x30

2/ 1x30
3/ 1x20 pause 1x5

4/ 1x22 pause 8=30 reps.

Thought about Seated leg curls

But soaked and shattered... Cool day too.. Not realise how soaked I was till got home.

[NeCrOmAnCeR]

Chay ravine walk 48 mins 3.25km.

95.5kg

Bar x 216

Low Incline Smith: 20kgx20 30kgx10 35kgx10


1/ 40kg: 1x10 1x10 1x10 no failure. Low reps every set.

2/ 1x10 1x10 1x10

3/ 1x10 1x10 1x10 never any failure

4/ 1x10 1x10 1x10 Good rests between sets.. But much better than 3 weeks ago.. 37.5kg.. Much stronger. And weird there is no pain in left.

Incline dumbbells

1/ first set high incline felt pain.. 1x10

2/ 1x15 low incline

3/ 1x12

4/ 1x15

Flat Inclines:
20kg
1/ 1x10
2/ 1x12 not to failure
3/ 1x12
4/ 1x12

Cable crossovers: Neck height on 8

15kg:

1/ 1x12 1x12 1x12.. no pain.. smooth strong easy reps.Every set the same.

2/ 1x12 1x12 1x12

3/ 1x12 1x12 1x12

4/ Unsure if did 4th set.. Pretty sure I did.Not write down.

Pec dec

75kg x 15

82kg
1x15
1x16
1x16

Thought left at 6.45pm.. However not get working sets started to 7.22pm.. Should have been finished by 8pm.. 2 long chats stopped this
8.30 very late though.

9/10 soreness the next day.. Killing me as I write this.