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

[NeCrOmAnCeR]

Seeing Jane before workout made it awesome!

Leg raises:
1x35
1x27
1x24
1x23


Pinweight Calves: 200kg:
1x28
1x24
1x25 gay

then
+2
1x25
+3
1x20
1x15

no time for more

Rush to get eyelashes done. Mikayla is the best

and then
Georgie and Kass made for a great afternoon. Finally get my Blueberry protein I wanted since March.

[NeCrOmAnCeR]

Barbell curls: 3 x 25
2.5kg x 14
5kg x 11
7.5kg x 4 huge improvement over last week

Preacher Lifestyle: 40x20 50x15 55x10 60x8 62.5kgx8[b] 65kg x7 beating 5 last week. 67.5kg x 4-5 keeping reps at the top. Loo6jgking forward to 70kg!

Eugene Pressdowns: 42/49kgx20

56kg:
1x16+
1x18
1x18 nicely done
63kg x 5 wow. finally can move it. Think 7 reps is my PR anyway

Atlantic: 68x15
75x12
82x7
2/ 1x7 limit

Reverse curls:
1x24
1x25
1x25 really wanted Hammer Tricep Machine: Guy on his phone forever. Not using it. stuffed my workout

Concentration curls: MTS 35kg 1x15 1x15 1x15

MTS tricep extensions: Super strong
3520
40kg x 14
3/ 1x14

45kg:Not been able to touch before: 1x8 and another maybe?? Use to be my best before injury. Maxed it out once I think 50kg

Cable curls:
31.5kg
1x12
1x10
1x12 drop 28.5kg x 5 24.5kgx8

One arm kickbacks: 15kg left 3x15

Right 10kg x 3x10

Atlantic Triceps: 82kg x 15 89kgx10 full stack. Use to do 20 reps

[NeCrOmAnCeR]

Very hot and want to go late. No work Monday= no rush.

Shop first: 5.15pm to 7.40pm

Squats: Bar x 20 Arms would not go back 20kgx20 40kgx14 deep.

50kgx10 55kgx8 60kgx8 62.5kg x 7 65kgx6 no belt deep reps. Soaked

67.5kg x 6 now crushing me.

70kg x 5 deep reps Proper form. Really good.

72.5kg: 1x4 beautiful would have gotten 5 reps with a spotter.

Squat Press: 6/7/8/9 all easy.

10 plates hard

11 plates per side: 220kg:

1/ 1x8 strong
2/ 1x8 want 9 but failure hits hard
3/ 1x9 YES 1 rep PR!~! Hell Yes!

Leg extensions start at 7pm

110x15
117x15
124x15
131x15

138x15 hard
+2.5kg: 1x15 smooth.
+5kg 1x15
2/ 1x15
3/ 1x15

Sissy squats: 1x20
skip 10kg

20kg: 1x20

3/ 1x25 PR!~! Legs looked amazing. Huge and vascular.

[NeCrOmAnCeR]

No work. Very hot. Way too late. And not into it at all.. Poor crowd here.

Monday: Parkview ride: Very hot but okay. Unfasted at Midday: 55 mins 13.9km

Tuesday: Venmans walk. So dry. Never seen stream so low. And that was after rain on Sunday too : 43 mins 3.2km

8.15-9.40pm

Close grip Pulldowns: 40kgx20 45kgx15

50kg:
1/ 1x12 wow.. never get past 8 reps
2/ 1x10
3/ 1x12 rested.

T Bar rows
80kgx15
90kgx15

100kg x 10
2/ 1x10
105kg
1x7-8 improved on all 3: 8 reps last week and 5 reps.

Shrugs SMith:
50kgx15
52.5kg x 10
then 55kg done wrong. less 2.5kg 1x10
55kg x 10
55kg x 10
57.5kg x 6 but not really good. Worse than last week.

Seated rows: 87x15 97x15
107x12
117x15
127x10 hard

Incline rows 30kg
1x12
1x12
1x12

Straight Arm Pulldowns
49kg
1x18
+2.2kg
1x10
1x10 so hard.

49kg x 15 Not soaked.

[NeCrOmAnCeR]

4.30pm

Standing Leg Curls:

34 x 20 slow reps.

41kg: 1x14 each;hard
2/ 1x14

3/ 48kg 1x11 left 1x10 right

4/ +2.3kg: 1x9 left 1x8 right.

5/ +4.6kg=52.6kg 1x9 each solid

6/ 55kg full stack 1x10 left 9.5 reps right.

Romanian Deadlifts

50kg x 10 55kgx8 60kgx8 65kg 1x8 with straps

70kg straps and belt 1x8 smooth

72.5kg x 8 really hard

75kg: 1x7

77.5kg: 1x6 extreme! Good people around pushed me to go hard

Dumbbell Calves! A first in,many years here.

30kgx25

35kg x 25

40kgx16
2/ 1x18
3/ 1x20 sweat in eye stopped me. Not been able to do these since Injury. so this was amazing to do

5.55pm

45kg calf raises: struggle as always
1x10
1x10
1x10
1x10
1x10 40x15

6.15pm

[NeCrOmAnCeR]

Gym earlier: 2 hours Loved it. Leg room full of hot girls. Best of times. Extremely hot day. But ok

Bar x 45

2.5kg x 25 5kgx19 7.5kg x 14 10kg x 12 12.9kg x 9 pain at start. But just advanced by 5kg per side. WOW. Huge improvement. After weeks
of only just being able to press the bar!

Seated Military Press 20kgx20 30kgx12
35kgx10
37.5kgx 12
40kg x 6 wow.. last week avoid it cos hurt so much. 3 reps best till now

Smith Flat: 20kgx20
30kg x 12
35kg x 12
40kg x 10
42.5kg x 8
45kg x 8 pain but okay

47.5kg x 8 not deep but good

50kg x 7 limit.. 10kg more than ever before!

Dumbbells 14/16kg/18kg 20kg x 10-12 nice.. 22kg could not move.

Hammer Strength SHoulder press 20kgx20 30kg x20
35kgx12

40kg x 10
42.5kg x 10

45kg x 8 no pain

47.5kg x8

50kg x 9. WOW Smooth 10kg more than previous

Shoulder press: Back to pad.. Usual sets.. then > 67kg+2.5kg 1x9 strong.. +5kg not move

Facing in: 60kg x 10 +2.5kg 1x7-9 +5kg 1x4 Huge improvements

Chest Press: 103x10
110kg
1x8
1x8
1x10

Pec Dec 103x10
110kgx8
3/ 1x8 hurts. Stopped.

Rear delts: Stronger
61x15
68kg
1x12
1x15
1x16
1x20 WOW

[NeCrOmAnCeR]

After 3 weeks of no classes. Felt good to go again for the routine of getting up early and going to shops early too. So much done by 10.30am.

Good hard RPM class. Extremely hot day. But not melt in here.. Half usuals turn out.

Leg Press Calves got weak: 5/6/7 plates easy

8 plates: 5 sets.
1x16
1x15
1x16
1x16
+10kg 1x10 too heavy.

Pinweight Calves: 200kgx25
+3
1x25
1x25
1x26 Killing me these sets. Cannot touch 30+ reps

Leg raises: Lost quality reps.
1x33
1x30 burning
1x30
1x28

[NeCrOmAnCeR]

Extreme heat day. Smoke everywhere. 38 degree's. All aircons on in house. Burning soon as walk outside.

No way wanted to train Daisy Hill

Went to Garden City. In JD Sports. Nike Airmax $260 to $100 Very happy. Not had new shoes since April last year. 3 Nike Air max all worn out.
5pm

Gym 5.30pm: Buy Redcon Blueberry Cobbler bar. Saved me from hunger at the end

Gym is huge and COOL.. Just needs more equipment. Some hot girls. Most guys were small. Rodney was here.

Then Tina And Cameron. Made it super awesome. As we never trained together before.

Barbell Curls: Huge improvement:

1x35-40
5kg x 14
7.5kg x 8 < 4 reps last week

2/ 1x9
3/ 1x10 felt great.

Matrix Tricep Pressdowns. Actually nice machine: Smooth!

66kgx20
77kgx15
86kgx15 smooth

91kg
1x14 full stack
+2.3kg add on 1x12
+
another 4.6kg:=95.6kg
1x12
1x15
1x16

Hammer plate loaded Preacher. really weird. 40x20 50kg x10 2/ 1x10 3/ 1x10 hated it.

Hammer pin Preacher:67/74 easy
81kg
1x10

[NeCrOmAnCeR]

Extreme heat day. Smoke everywhere. 38 degree's. All aircons on in house. Burning soon as walk outside.

No way wanted to train Daisy Hill

Went to Garden City. In JD Sports. Nike Airmax $260 to $100 Very happy. Not had new shoes since April last year. 3 Nike Air max all worn out.
5pm

Gym 5.30pm: Buy Redcon Blueberry Cobbler bar. Saved me from hunger at the end

Gym is huge and COOL.. Just needs more equipment. Some hot girls. Most guys were small. Rodney was here.

Then Tina And Cameron. Made it super awesome. As we never trained together before.

Barbell Curls: Huge improvement:

1x35-40
5kg x 14
7.5kg x 8 < 4 reps last week

2/ 1x9
3/ 1x10 felt great.

Matrix Tricep Pressdowns. Actually nice machine: Smooth!

66kgx20
77kgx15
86kgx15 smooth

91kg
1x14 full stack
+2.3kg add on 1x12
+
another 4.6kg:=95.6kg
1x12
1x15
1x16

Hammer plate loaded Preacher. really weird. 40x20 50kg x10 2/ 1x10 3/ 1x10 hated it.

Hammer pin Preacher:67/74 easy
81kg
1x10
1x10
1x12

Concentration curls : 40kg
1x16
1x16
1x16

Waiting for Tricep Hammer Pushdowns: Took forever

60kgx20
70kg x 15
75kg x 12

80kg:
1x8
1x8
1x8 limit

Reverse curls: 20kg x25
22.5kg x 18
25kg x 12? not write down

One arm kickbacks:
23kg 1x15
28kg 1x15 3 sets of left /right.

Cable curls: 50kg
1x15
1x19 rest pause of sorts

1x20 rested..

7.30pm finish.


Took the risk to message Sarah and we had wonderful conversation all night. Missed this from her so much . Made for a great evening.

Took forever to get home... Fuel and food.

[NeCrOmAnCeR]

Suprisingly. Very strong workout. Had to increase weights on everything. More than ever before. AND no excruciating soreness like normally happens
Just deep soreness for last 3 days.

Arrive 4.40pm... 45 min workout. Leave 5.35pm for shops.Home 6pm.

Reality: Arrived 4.40pm. Talk to Courtney till 5.20pm: Finish 6.10pm.. Talk more till get home. 7.50pm: Amazing conversations

WHOLE Leg room to myself for most of workout.

Leg Press: 5 plates

1/ 1x20/20 Wide 10/5/5
2/ 1x20/20 easy Wide: 1x15 non stop Felt good 1x5
3/ 1x20/20 1x15 1x5
4/ [b] =10kg: 1x20/20 1x15 1x5 1x3
5/ 1x20 1x20 1x15/5/5/5=25 reps.

Leg Xtensions

1/ 96kg: 1x10 1x10 1x8
2/ 103x10 89x10 82x10
3/ 110x10 89x10 82x10
4/ 110x10 89x10 82x10
5/ 110x10 96x10 82x9 fail

Squats: Prep x 20 20x20

30kg
1/ 1x12
2/35kg 1x12
3/ 1x12
4/ 37.5kg: 1x12
5/ 1x12 locked up with blood

Sissy squats: 1x20 20kg plates: 1x20 1x20 1x20

Soaked through one t'shirt only

[NeCrOmAnCeR]

Close grip pulldowns
40x20
45x15

50kg: 1x10
1x12
1x15

T Bar rows: 80kgx10 90kgx10
100kg x 8
2/ 1x10
3/ 1x8 not strong

Trap Bar shrugs:
40x25
50x12
60x12
65x12
70kgx9
70kgx9 killing me. Very weak.

Seated rows

97x15
107x12
117x15 amped and easy
127x10 really hard.

2/ 1x8 limit

Dumbbell Inclines: 30kg
1x12
1x12
1x12 a struggle.

MTS front pulldowns
60x11
65x12
70x10
75x10 heavy

Straight arm pulldowns
49kg x16
+2.2kg
1x10
1x10
1x10 drop 42x10

Back soaked.

[NeCrOmAnCeR]

Atlantic Standing Leg curls: 34x20 27x15 warm ups
[b] right leg very tight. Quads sore for 3 days. Not want to foam roll.

41kg 1x16 each

48kg: 1x12 1x11

+2.3kg 1x12 beating last weeks 9 reps. 10 reps right.

+4.6kg 1x13 smooth left 1x10

55kg: full stack: 1x11 awesome `1x8 right struggled.

RDL
40x10 50x10 60x8 65x8

70kg x 8
72.5kg x 7

75kgx6 extreme. Limit today.

Dumbbell calf raises: Need 50kg// too far to go get them

40kg:
1x25
1x25
1x23 all very smooth full negative reps.

Seated calf usuals
45kg/side
1x10
1x10
1x10.. these sets getting easier
1x10
1x10 drop 40x15

2 hours ! ANd soaked through. very sore Lats today

[NeCrOmAnCeR]

Unloaded a lot of timber and cabinets today at work. Aching shoulder on top and in muscle. Plus finger all arthritis like. Never had this before.. One more week of work. Then 2 weeks forced off.
=
more time to recover.


8.45 to 10.20pm... then come back for Septum ball at 11.30pm. By Smith machine

Standing Barbell press": Bar x 40
5kg x 20
7.5kg x 18
10kg x 15

12.5kg x 12
beating 9 reps last week maximum

13.75 kg x10
15kg x 6 Awesome

Seated Smith:
20x20
30x12
35x12
37.5kg x10
40kg x 5.. no good.
6 reps last week


Smith Bench: 20kgx15
30x15
35x12
40x10

42.5kg x 8
45kgx8
47.5kg x8
50kg x 8 struggle to get reps and pain on every set.

16kgx12
18kgx12
20kg x 12

22kg x 5/6 COULD NOT move 22kg last week.

Hammer SHoulder presss
40kg x 10
45kgx10
50kg x 7 failure... 50kg x 7 not move for 8

Chest Press 96x12 103x12
110kgx10
1x12
1x12

Pec dec
96x12
103x12
110kg
1x10
1x12
1x11

[NeCrOmAnCeR]

Solid RPM class less people not as hot.

Hack Calves

5 plates max: 200kg
1x12
1x12
1x12
1x12 failure every time

91.2kg

200kg x 20

+3
1x16
1x19
1x20
1x20


Hanging Leg raises
1x29
1x29
1x29
1x28

[NeCrOmAnCeR]

Prototype 8 Discontinued. Bought 2 and Dragons breath too. Fuming. Love these products.

Had shake at 2.30pm-3pm.. Needed to digest. But went too late.

Got new Strawberry Banana Tim Murrello Amino's at gym: $60 less 10% discount. $54 and free pair of World gym shorts that are lush! So was a good day.
Just forgot to get ATP Mallow bars.. Super cheap price on ATP products.

Barbell curls: Not write down/remember first reps..

Bar x 40
5kg x 20
7.5kg x 10

+1.25kg: 1x8 strong.

10kg: 1x8 Amazing

11.25kg x 5 Limit.


Eugene Pressdowns: Same reps.
42kg/49kg

56kg: 1x13
2/ 1x14
3/ 63kg 1x5 extreme reps.

Atlantic Preacher: 68kg: 1x12
75kg x12
+4.6kg 1x9 failed

82kg x 8 same as always

Hammer Triceps Pressdown
70kgx15
75kg x 12
80kg x8
+2.5kg: 1x7 Pushed limit: 5kg increase.. Not a PR:

Concentration curls: 35kg
1x16
1x16
+2.5kg 1x14

Reverse curls: 30kg test for 2 reps.

20kg: 3 sets of 20 which is weak

MTS Triceps extensions
40kg
3 sets of 12 to failure.

One arm cable kickbacks: 15kgx15 12.5kgx15

17.5kg x 15 15kgx15 right
3/ 1x15 1x12 right

Cable curls
31.5kg 1x15
35kg x 10 very heavy.
31.5kg x 12


Had to get to 7-11 for locked in fuel... Suprising that good people here tonight. Even as leaving. Which actually made me want to stay longer.

[NeCrOmAnCeR]

Extremely hot and left it too late as always. No time for Leg X and Sissy Squats:

Soaked but enjoying it. No one in my way.

Squats: 0x20 20kgx20
40kgx15
50kgx10
55kgx10

60kg x 8

Skipping 62.5kg

65kg: 1x6 no chance 8 reps. 4.44pm start 5pm now

67.5kg Belt on. 1x6

Back ached.

70kg: 1x6 amazingly good.

5.10pm

72.5kg: 1x5 strong! Near failure
75kg: 1x3 Best this year! and this was between doing warm ups on Squat Press too

Squat Press: 6/7/8/9

10 plates: 5.22pm very heavy 1x8 ALmost going to just add 10kg instead of another plate.

11 plates

1x6 crush me

1x7 determined to get this

1x7

5.35pm..: 2nd t'shirt.. 3rd shirt for shops: Got it all done.. Just wish got there at 3.30pm.

Intense soreness on Monday and Tuesday. No rating though.

[NeCrOmAnCeR]

Close grip: 40kg x 20 45kgx15

50kg: 1x11
2/ 1x12
3/ 1x20 WOW

T Bar rows: 90kg 1x12
100kg
1x8
1x10
1x10

Normal Bar Shrugs: All Smith being used. 40kgx13 45kgx12
50kg
1x10
1x10
1x10 failure everytime.

Seated rows: 97kg: x 15 107kgx12 117kgx15
127kg
1x12
1x11

Underhand Laterals 80kg x 15
85kgx12

90kg: Struggled:
1x10
1x8 got nothing

Incline rows: These were strong

1x13
1x15
1x15
1x16 Made happen. rest pause 3 reps kind of. Each of last sets

Super Wide grip Pulldowns with new bar.( MTS front pulldowns being used)

87kg
1x13
1x13
1x13

Straight Arm pulldowns:
49kg
1x16
+2.2kg
1x9
1x10
1x10 nice. to failure.

23 sets.. Sore Lats the next day.

[NeCrOmAnCeR]

Usuals

Atlantic: Standing Leg curls
34x20 27x15

41x15

48kgx13 reps. right still tight.

+2.3kg: 1x12

+4.6kg 1x13 left 1x11 right.

55kg: 1x11 so good. Want more. Right leg however drags 1x8. Not feel good enough for another.

Romanian Deadlifts: 40x10 50x10 60x10
65kg x8

70kg x 9 too long rest

Skip 72.5kg:

75kg:1x8 perfect strong reps.

77.5kg x 7 felt strong but brutal

PR!~! 80kg: Test: 1x5 Which is what I wrote down before and wanted. 5kg PR!~!

Sore lower back after. But went away

50kg Standing calf raises
1x21 smooth
1x18
1x18
1x15 failing hard. Was going to do 5 sets. But died. 5.10-6.40pm to here.

Calf raises
40kg
1x16 prep

45kg
1x10
1x10
1x13
1x12
1x13 drop 40kg15 nice improvements on reps.

[NeCrOmAnCeR]

92.9kg

1x20 2.5kgx20 5kgx20 7.5kgx20

10kg x12 All reps are a guess

12.5kgx10 maybe more.

15kgx9> 6 reps max last week and it was a real struggle.

17.5kg x 6 really nice. 5kg increase.

Smith Military Press:: 20x12 30x12 35x12

37.5kg x 8-10

40kg x 8 finally beating 5 reps and not being in pain[/b]

Smith Bench: 20kgx10 30kgx10 35kgx10

40kg x 10

45kg x 10

50kg x 8

52.5kg x 5 extreme But want to get past same sets for past 4 weeks.

14/16/18/20kg dumbbells.. then never got back to trying 22kg.. Which means wasted opportunity.

Hammer Shoulder Press: No more slow prep sets

40kgx10 45kg x 10

50kg: 1x8 1x8 1x8 beating 7 reps max previously

52.5kg x 5 extreme to failure. Getting back to 3 plates per side.

Chest Press: 103x11
110x10
1x10
1x12

with
Rear delts 61x15
68x15?
+2.5kg x 8 fail. Too heavy.
68x12'

with
Pec Dec
103x10

110kg
1x12
1x10
1x12

[NeCrOmAnCeR]

92.8kg not sure how

Xmas bike class. Not soaked. Fun class though and Jane gave me a water bottle which I really needed.

Hack Squat Calves:

40/60/80 hard

100kg: 1x15

+10kg 220kg 1x10
3/ 1x10
4/ 1x15 easy all of the sudden

5/ 240kg: 1x10: 6 plates:

Pinweight: 200x30

+3: 1x20
1x20
1x30
1x32

Leg raises:
1x30
1x30
1x26
1x27

[NeCrOmAnCeR]

Barbell curls: stronger

Barx40 5kgx20 7.5kgx15 10kgx12

11.25kg: 1x8

12.5kg 1x8 really strong. expected 5 reps.

Underhand Triceps: 54kgx15
59kgx15
64kgx15
68kgx12

73kg test: 1x8

77kg 1x6 hands and wrists ache.

Pinweight Hammer curls: Preacher

74x15
81x15 10 reps last time

+2.5kg 1x12
+5kg 1x12

88kg one off full stack 1x8 very heavy

+2.5kg 1x7 not expecting this to be easy

95kg: 1x5 fresh full stack.

Hammer Triceps Machine: No time for prep sets

80kg/side
1x10
1x9
1x9

22.5kg pre set ez bar Reverse curls

1x15
1x15
1x16 20kg x5 15kg x 7.

One arm kickbacks: 23kg
non stop
3 sets
1x20
1x20
1x20

1x20
1x20
1x15 right Nice big arms at the end. 6.00-7.40pm: Needed to get more done

[NeCrOmAnCeR]

Very fatigued: No enthusiasm. Sat there forever. But then found strong on Pinweight Shoulder Press.

Sitting facing forward: 39/46/53/60

67kg x 12

74kg: 1x12 1x8 wow super strong.

Standing Military Press 10kg x 15

15kgx12 9 reps on Friday.

17.5kg x 5 in pain.

Trap Bar shrugs. No strength: 40kgx20 50kgx15 55kgx15

60x12
65kgx8 2/ 1x8 3/ 1x9

Hammer Shoulder Press
40kg x 15
45kg x 10-12

50kg: 1x10
2/ 1x10 not move for 11
3/ 52.5kg: 1x8 no pain. PR sets since injury
4/ 1x8 perfect again.

Pre set bars for Front raises: 15kgx20 17.5kg x12 in pain 15kgx20

One arm Dumbbell Press 22kgx12 24kg x 6? PR

Rear Delts: 22x20 24x16 26x14 28kg x 11 strong!

Side laterals: Can do 3kg 4kg not move

Cable side laterals: 10kg x10-12 x 2 sets Pushing it : 12.5kg x 8

12.5kg x 2 sets of good reps. 15kg could move.

93.2kg

[NeCrOmAnCeR]

93.7kg

Underhand Laterals: 40kgx20 45kgx12
50kg
1x15 awesome
1x10 weak
1x15 inspired. Not as good as 20 reps last week.

T Bar rows 80x15
100kg
1x8
1x8
1x8 weak

Seated rows: 97x15
107x15
117x14 strong

127x8 stop. way too weak

MTS front pulldowns
60x15
65x12
70x10
75x8 fail

32kg dumbbell rows upgrade
1x12
1x12
1x10 drop 28 x 5-7 reps.

Straight arm pulldowns
49kg
1x16
1x16
1x16
1x16 drop 42x10 felt great/ pumped/fatigued.

[NeCrOmAnCeR]

Too late as always. But great intensity. Soaked. Forgot spare shirts.

Lots of fun Snaps with Annie. Kirsty arrived and came with. Rushed to make Coles.. Only to find open till 10pm for Xmas trading. Fuming.
Wanted
to go back to gym.. Instead did lots of walking during shopping. Rushed home to see Tammy and never came over. After saw here this morning for haircut.

Nothing outstanding. But solid work done.

Squats
Barx20 20kgx20 40kgx15 deep 50kgx10 55kgx8 60kgx8


65kg x 6 no belt

67.5kg x 6 Belt on. Not as hot/soaked.

4.33 arrived. 5.01pm : 70kg: 1x6 start high then get deep reps.


72.5kg: 1x5 extreme. No failure. Almost want to stop here.

75kg: 1x3 still strong. Not total failure. 95% 2 more reps are close.

Leg Press: 6 plates and 7 plates before Squats.

8 plates: x8

9 plates: 1x7
2/ 1x9
3/ 1x8 these sets felt super strong. After not doing for weeks. No where near 10 plates. Always lose strength when not consistent.

[NeCrOmAnCeR]

Week 12 of training post injury With Kirsty.. No stuffing around.. Train in 1 hour and out.

93.5kg

Soreness the next day is incredible.. Like 9/10 that tender!

Smith Flat : 20kgx70 reps. approx.
40kg x 15

45kg x10
47.5kg 1x8
50kg/side
1/ 1x7
2/ 1x7
3/ 1x6 struggled every set. After being really strong last week.

Flat dumbbell press: 22kg x 40 ok

26kg x 8 no stability.

Incline Bench 20kg no.. just cannot lower.

Hammer Incline press: 65kg my normal
20kgx20
40kgx11
2/ 1x12

3/ 45kg x 10 solid. really like

4/ 50kg x 5 limit

Low Incline flyes. First time doing these since injury

15kg
1x12
1x12
1x12 failure

Chest Press: 103x10-12

110kgx12

+2.5kg 1x10-12
+5kg x 8= Limit

+2.5kg x 10

Superset with

Pec Dec

103x10
110kgx12 strong
+2.5kg x 10-12

+5kg
1x9
1x9 amazing!

[NeCrOmAnCeR]

SO much pain and tender from Chest workout. Maybe should have rested. Made right arm weak. 9/10 soreness

Barbell curls: 1x40
5kg x 19 proper counted.
7.5kg x10 in pain. Stopping me.
10kg x 10 too much pain. Had to stop. Hoping for 13.75kg today.

Eugene Pressdowns
56kg
1x16
1x16 smooth

63kg: 1x7 Beating 5 last week and all time PR? Unsure. Close

4/ 1x5

Atlantic Preacher curls: usual 68kgx12-15

75kg x10
+2.3kg 1x8 limit
+4.6kg 1x8

82kg x8 actually good.

Hammer Triceps:70kgx12 75kgx10

80kg:
1x8
1x8
1x8 just cannot get past 8 reps.

Concentration MTS curls: 40kg
1x16
1x16
1x15
1x15

with

Ez bar 10kg/side. much harder than pre set: Should weigh the same.
1x12
1x12
1x10

MTS Triceps 40kg: 3 sets of 12 failure every time

6pm to 7.30pm.. Wanted more in that time.. Cables etc. Only talk to Troy. Otherwise.. Was no fun to be here today.

And talk to Ash at the end.

[NeCrOmAnCeR]

After 2 weeks of Solid Squats progress. Hoping a back off week will bring on some extra reps next week.

Leg Press: 5x20 prep

5 plates:

1/ 1x20/20 Wide: 1x15/10 easy
2/ 1x20/20 15/5/5

3/ +10kg : 20/20 Wide: 10/5/5/5 much harder

4/ 1x20/20 10/5/4 Wide sure I did 25 reps not written down

5/ 1x20/20 10/4/4/4 then add on 3 reps.

Leg X

1/ 103x10 89x10 75x10

2/ 110kgx10 96x8 82x10

3/ 110x10 82x10 75x10

4/ 110x10 96x8 75x8 fail/pumped.

5/ 110x10 89x10 75x10 got it done.

Squats: Barx20 20kgx20

1/ 30kg 1x12

2/ 35kg 1x12 fine

3/ 1x12 deep

4/ 37.5kg 1x10 too pumped. form suffers.

5/ 1x12 fatigue bad. Real deep by the end.

Sissy Squats 1x20 so much blood in Quads

10kgx20

20kg

1x20
1x20- umpump. Less stiff..

1x23 slower/controlled.

Soaked. One shirt.

Pretty sore at night..

Monday: Very sore. No rating to give though. Bearable.

[NeCrOmAnCeR]

https://forum.bodybuilding.com/showt...post1595083351

2020 new journal:

Started off a great year. Then cruised and months of doing well. Before injury ruined the last half.
What with worst year of work on record.
2019 was no fun.