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

[NeCrOmAnCeR]

RPM class on time. Small class too easy. Not hot.

Chest sore but not as bad as previous weeks..

Not feeling keen for 5 sets of dumbbell calf raises


Leg Press calf raises( lost notebook.._) Pyramid up from 2 plates to 6 plates

5 plates was super easy

6 plates/side= 120kg each=240kg

1/ 1x15
2/ 1x13
3/ 1x13
4/ 1x12
5/ 1x12/.. trying to get stretch and full extension... Ridiculously sore after walking through shops

Pinweight.. started with
130x30
170x20
180x20
190x20
200x10
+1
1x8? cannot remember.. All I know as fresh these were super strong.. and did another set or two


2 or 3 sets 20kg x 20 seated calf raises

Hanging leg raises? 3 x20.. Unsure


45 minutes posing.. dying of hunger at 10am. Had to have shake first before posing.. Pushed it to limit. In terms of time.

Not home till 11.15am


2pm Logan appointment on time: 3.75mm.. all abs. Lower back and Subscap.. Wanted 6 to 7mm... Says can see Subcut breaking up the fat.
Still 40mm not good this far out. Adjust diet.. lose banana and post workout shake. Make Freedom cereals into 2 only ingredients. With water..

Logan saved me with helping out financially. As $5000 plus out of pocket from no work in January. otherwise prep be over.

[NeCrOmAnCeR]

66kg x 12
73kg x 12
79kg x 12
86kg x 12 hold reps down.
felt stronger than last two weeks.

93kg 1x7 WOW Impressive.. Said last week I wanted to acheive this

T Bar row

60kg x 12
70kg x 12 like nothing

80kg: x 9. Heavy but quality.

82.5kg x 8

85kg x 8 hard
then
87.5kg x 8 super strong

90kg x 7 same as last week. Hoping this would be easy move on to 92.5kg.. Killed me doing 7 reps.

Hi rows: 1x12
1x12
1x15

Underhand Laterals
117x10
124x10
131x10

138kg x10 nice

+2.5kg 1x10

+5kg 1x10 solid.. very happy

Low rows:
120kg
1x12
1x12
1x15

Dumbbell rows:
45kg
1x8 easy

47.5kg 1x8 right.. 1x9 left

Straight arm pulldowns
45kg
1x10
1x10
1x10.. destroying me on every 10th rep

25 working sets

4pm to 5.30pm.. soaked but not feel it

No posing.

Shake

Drive to Burleigh: 6.30pm.. ok on way there. Dark on way back 53 minutes" 15.5km..First ride for 2019

.. Ridiculous scenery 10/10.. Fast laps on way there.

Dying on way back: No carbs after workout....Only had Meal 1 after gym. then Salmon and brocolli.1pm.. Oats and protein 3.30pm

Not have any rice or sweet potato made.

[NeCrOmAnCeR]

Usual Sunday: Up at 9am Take till 11.30 to leave
35 min Treadmill.
45 min posing. Look amazing today
New lines since last week.
Chest in two. Back looks better.
More full upperbody

No routine practise. Not feel like it fasted

Eat 1.45 :O after food shopping

8.30-10.40 gym

Should have got here early. Courtney,Jade&Steven here

Not humid

Hack Squats
20kgx30
40kgx 20
60kgx20 push for last 5 reps.

70kg x 15 wearing belt

80kg x 10 killed me at start

85kg x 8 brutal

90kg x 7 heavy and destroyed me

Would have done 2 more sets if not taking so long.

Squat Press
6x12
7x12
8x12

9x10
10 plates x 10
2/ 1x9

3/ 9 plates x 12

Leg X

117x10
124x10 knees hating. Then came good

131x15 Tune!!

138x11 strong! No pain

Even wanted to do cardio after!!

Lots of fun.. But whole reason not do Squats and Leg Press was to save time

Less volume.Not sore on Monday&Tuesday= not
good workout.

[NeCrOmAnCeR]

Venmans loop: 43.30 min. 3.2km death by mozzies. Overcast and just rained.

Smith Shoulder Press
Bar x 60

20kgx50
30kgx20
40kgx15

45kg
1x12 strong no pain
1x12
1x13

Trap bar shrugs
40kg x20

50kg
1x16
1x15
1x15 drop 40kg x 16

Side laterals
22.5/20 reps

31.5kg
1x15
1x17
1x17

Shoulder press machine
46x20
53x10-12
2/1x12
3/1x13 super strong today

Rear delts
40kgx20
47x20

54kgx15
2/1x15

61kgx14
5/1x14 last week struggled on 47!! :0

25 mins treadmill to 11pm.. Way too late.

[NeCrOmAnCeR]

Parkview up in forest: 41 mins: 2.8km

Y3T workout

Underhand warm ups
24.5x30
28x20

35x20 pressdown

31.5x20 extensions

Dips 1x20 warm ups

prototype 8 on at home

Pressdowns: Triples: 4 sets

38.5kg:
1/ 1x12 1x12 1x15

2/ 42kg 1x14 1x12 1x12

3/ 42kg 1x13 1x12 1x12 perfect tempo. slow.

4/ 42kg 1x12 1x12 1x12 precise reps.

Overhead Extensions

38.5 x20

rest were 35kg
1x20
1x20
1x20

Dips

1x20

1x24!

1x22

1x17 focus on rep quality. Slow&low!

Triple Incline dumbbell curls

16kg

1x15 1x12 1x12

2/ 1x15 1x12 1x12

3/ 1x15 1x12 1x10/13/15 rest pause briefly

Spyder curls
7kg
1x15 fried

1x16 1x4

1x12/15/20

Reverse 20kg preset
1x22-24 reps

1x20

1x20

left shoulder pop out only now talking to ppl. Agony!

So pumped could not put headphones back in

Waited for preacher curl 10 mins. Snatched from me
End losing 15 mins.

60 mins treadmill!! : D make up for last nights short one

[NeCrOmAnCeR]

Venmans loop again. After heavy rain= stream flowind. Did walk and rain came back at end.
No energy today. Lethargic. Walk took so much longer.
50 mins 3.37km

40 minutes Treadmill at night.

oh and Thursday: Parkview ride in morning was awesome once going
Super sore hamstrings!! Legs full of power!
41 mins 11.5km

Went to Cleveland. Cold call on units for work.
On to Victoria Point Cinema for
Bohemian Rhapsody
Very overcast when I came out.

Driving past Sandy Creek Conservation Reserve: Been wanting to do this all year.
Nothing there!
Kept walking to find the creek.. Gave up
40 mins 3.0km
Had no food in me. Meal 1 and a protein bar at 3.30pm.. Still had energy to do this
First time ever done Thursday afternoon cardio

[NeCrOmAnCeR]

Less warm up sets
47kg/ 54kg / 75kg

96kgx12
103x12
110x12

117x11

124x 9 : ) Finally beating 7 reps for 2 weeks

131kg x 5 Proper reps Beating 2 reps PR

Wow. Getting closer to full stack now!

Glute Ham

1x26 east

1x20

1x19 pause 1x6

Standing leg curls

30kg

1/ 1x12
2/ 1x12

35kg
1x12 strong

4/ 1x15 left maybe 16 reps

Lying leg curls

81x10

88kg
1x5
1x5 Gay sets!! nothing in me
1x8 pumped!

95kg x4 not good quality

Hack Calves

240kg 6 plates : Struggling hard

1x13
1x13
1x11

[NeCrOmAnCeR]

Chay court walk. 40 min 2:8km. Not soaked. Overcast. Streams trying to flow

Shoulder press bar x60
then
into bench; no rest

180 reps!! Thought had 100 in me at most!

Hammer Bench
40x20
60x20
70x12

72.5kg x13 strong no pain.

75kg x 12 Wow these were awesome

77.5kg 1x10 beautiful strong reps
txt
book! Heaven!: Finally here!

80kg: 1x6 Been too long! I missed you!

Right side not want to push up after 6th. Odd
Considering left has the problem

7th&8th rep felt possible.

Smith High Incline:
40kg x10

45kgx10 felt good

50kg x 8 strong; heavy; perfect form.

52.5kg x 8 brutal

55kg x 7 trying to go extra low

57.5kg x 5 fail on 6th
proving
was amazing session when did 3 plates last time.

Chest press
103x20
117x15
131x10+ 2.5kg broken won't stay up.
138 x9
+5kg 1x8

wanted Incline flyes and flat flyes.,No talking
8.15 start
now 10pm..

Pec Dec
103kg
1x15
1x15
1x20

Made sure to get 40 mins cardio in

Not eat first rice cake till 11.05pm.

[NeCrOmAnCeR]

Bed too late. Sleep too good
Also
Back wax 10.30. Not want to arrive soaked.
So
got bread. Then 40 mins of posing at gym.
Looking
Awesome

1.30< 2pm Check in

Dropped nearly same amount in one week as
did
in 2 weeks previously. Finally in the Game
Huge
drops on Abs/ Subscap/Obliques& Quads
But
2kg drop in weight too! Not good 90kg now

21 days of Subcut. 14 days E3. Full course Amp V till today

[NeCrOmAnCeR]

Furnace outside.
So waste time from 2.30 finish Ashmore till 5.30pm. Just right. Still thick humid air. Ugh!

Pacific Fair for Myers. Return Calvins. Instead end up with 2 pairs.

Resist going to Grill'd> But I really should have gone in hindsight.

52 mins 18km. Perfect amount of daylight

Forgot Freedom cereal. No protein bar in car.
Dying of hunger at end of ride

McD Bought Mocha chocolate iced drink. Really wanted hotcakes.
Vending machine at Gym not take coins for Lenny&Larry's.

Decide have to push through. GET WORK DONE.
Have post workout meal with me.Incentive<

7.45pm start

Close Grip Pulldown
66x12 73x12 79x12 86x12 all normal
then
93kg x 9 super strong: 7 reps last week PR
100kg x 6 PR!~! Brutal lift. 2 pins in 2

weeks!! : D

T Bar Rows

70kg like nothing. Feels like 2 plates 1x12
80kgx10
85kgx 9
Put 87.5kg on. Took it off. Never get progress.

90kg 1x9!! finally beat 7 reps..
All
PR sets now.
92.5kg x 7 no failure. This was special
95kg x 7 like nothing;So Strong!

97.5kg 1x5 still strong

100kg: 1x5 WOW. Just added 10kg PR!~!
money can't buy
this feeling. Had tears in my eyes!

Hi rows: 120kg
3 sets of 15

Pinweight underhands
Start high
124kgx10
131x10
138x10
+2.5kg 1x8
+5kg 1x8

Low Rows: 120kg
1x12
1x12
1x15

45kg Straight Arm Pulldowns
1x12
1x12
1x12 these extra 2 reps took deep down determination to
get done. Destroyed me everytime.

27 working sets

7.45-9.30pm

Told myself. No way would I pose at the end
Well
I did pose for 20-25 mins. No photo's taken


Eat in carpark. Leaving just after 10pm due to lightning.
Just made it in driveway and rain was extremely heavy!

[NeCrOmAnCeR]

1 inch off Waist tight= 28 inches now

Glutes smaller too!

12.00: 35 min Treadmill

then posing till 1.40pm. Felt faint at one stage.
Came good and the more I posed. Better it was. Always look better on Sunday over Saturday.
Very happy with Quads&Back detail coming out. : D

Dream of Hotcakes.. Instead have protein pancakes as Meal 2!

Fruit shop trip: Paid $15+ for sweet potato in last week. 1kg seems to make 400g cooked.
Got
10.5kg for $5! Which translates to $32 would pay local or $52 in Coles!

8.15pm start ..Promised self go at 7pm
10.35 walk out.

Leg x . usual preps felt good
33x100
54x20
75x20

Hack Squats

20kgx30
40kgx20
60kgx15

70kg x 12

80kg x 10 eyes closed,smash out last 2 reps

85kg:

1/ 1x7 brutal. Fail hard. Adjust to weight and try again

2/ 1x8 much stronger. Smooth deep reps.

3/ 1x10 all in. Leave it at the bottom if needed

Not up for 90kg like last week. Was hoping 95kg possible today
Would like to get to 110kg before show in 4 weeks.

Squat Press:

8 PL x 12. Hard at start. Then deep

9 PL x 12. Felt limit. Add 10kg? no full plate!

10 plates=200kg

1/ 1x8 not to failure. Stop early.

2/ 1x10 smashed it

3/ 1x10 :Strong: Put everything in!

Ab cramps so bad trying put weights away. Had
to resist the cramp. Would not go away.
Worse
during Leg X. Threw phone. Can see Abs bulge.
Serious pain!!!

Leg X

117x10
124x10

131x15 oh yes!!

138 x20 full stack. Unstoppable

Legs super sore on Monday
and
Agony on Tuesday= did much better work than
last Sunday with Tim.

[NeCrOmAnCeR]

Parkview ride with sore legs
Very hot
39 mibs 11.5km

Fkn late as ever!! not happy

Seated Miltary Smith
Barx50+

20x30
30x20

40kgx15

45kg: 1x12

47.5kg: 1x8

3/ 1x10
4/ 1x10

Shrugs on Smith:
30kgx20

35kgx15
40kgx14
40kgx12
35kgx14
30kgx22

Machine Press 46kgx15
53kgx12
53kgx12
+2.5kg x 12
+ 5kg 1x10 extremely heavy.

No chance move up a pin: 60kg too heavy!

Side laterals
31.5kg

4 sets of 15 cannot get anymore reps!

Rear delts on Pec
47x20
54x15
54x16
61kg
1x12
1x12 very very heavy!

43 minutes Treadmill with super sore legs

[NeCrOmAnCeR]

Pressdowns
35kgx30
42kgx20
49kgx15-20

56kgx12 solid and hold

63kgx6. Killed me

56kg x 11
56kg x 10

Barbell curis: easy warm ups 15 reps+

10kg

1x12 finally perfect strong. No pain. Both arms fine.
2/
1x11

Stop

Hammer Tricep pressdown
140kg
1x10
2/ 1x10

3/ 1x12 tight and perfect.

Wide Ez Bar
10kgx20
15kgx15

17.5kg
1/ 1x8
2/ 1x10 force out last 2 reps
3/ 1x11 maybe 12. Smashed it

Rope pressdown
full stack
1x10
1x10 struggled

one arm kickbacks
17.5kg 1x12 right. Left will not do
15kg x 20

2 more sets of 20 reps.

Preacher
32kg x20

39kg

2/ 1x10 intense.. left not nice
3/ 1x10

32kg 1x12 left 1x15 right.

40 mins cardio. Arms fried.

[NeCrOmAnCeR]

30 mins 2.3km Fasted walk through Shops in aircon. Up and out the door. No touch phone. Needed another 15 minutes.
But have to go outside around Homemaker centre. Just had no time.
Thick air. Scorching hot day. 35 degree's
&
Funeral at 10am. Funny that trousers and full length shirt=not soaked.

Seated Leg curls:
54x30
75x20
96x14
skip 103

110kgx11
117kgx8

124kgx 8 strong (9 last week)
131kg x 5 same as last week..Tried to rest pause for 2 more. Would not move.

Glute Ham Raise: ugh! the air was super hot and thick. Felt like 30 degree's at 9pm
Then brief storm hit.

1x28 : D Super flat too!!

1x20

1x26 Awesome! Should have foam rolled before to get better reps.Quads still sore from Sunday.

Lying Leg Curls
53x20
67x12
74x11

81x10

88x7
2/ 1x8 better
3/ 1x8

95kg 1x5 not great

Again too sore and too tight for good quality sets.

Hack Calves
40kg x30
60kg x20
80kg x17

100kg/side

1x15
1x20
1x20 Felt weak today. 9.45pm. Over it and

not want to do more sets/increase weight. When cardio has to be done.

40 mins Treadmill. Went hard at the start.
Last 10 minutes had to reduce speed to get done.

[NeCrOmAnCeR]

Thursday: Rest: Pushed for 2 cardio sessions

Parkview bike ride fasted 47 mins 13.5km

5.30pm: Lush cool 26 degree day. Overcast.
Parkview forest up to top of Plateau.
Kangaroo's everywhere. Take shortcuts over looping paths

44 minutes 3km: before dark.

8.00-9.10pm workout
10pm leave after cardio.

220 reps bench: Proper counted. No rest. Just amazing can squeeze out this many

Smith Flat Bench; 20kg x 40
50kgx10
52.5kg x 9 extreme

55kg/side:

1/ 1x7 trying to go late
2/ 1x7
3/ 1x7 killing me to get it done
4/ 1x7
5/ 1x7 just fail on 7th

All amazing reps done! : D

Hammer Incline: 50kg
1x18
1x18
1x14 dying..Should be easy

Incline Flyes
24kg
1x20
1x15
1x19 squeeze hard to failure

Flat Flyes: 24kg
1x15
1x14 out. Got nothing

Chest press
110 x 12
117 x 10
124 x 8 wow! at limit. Is fatigued.
117 x 12
110 x 16

Pec Dec
103 x 10
1x10
Drop to
96kg 1x15
89kg x 15 never this weak/fatigued

23 working sets..Soreness next say was beyond 10/10.. Hard to get t'shirt oh sore!!

[NeCrOmAnCeR]

Soaked from Rpm class. Packed. Not hard

50kg Standing dumbbell calf raises:

1/ 1x22 till stop on 23rd rep PR!~! : D

2/ 1x17 killed me

3/ 1x15 fail hard

4/ 1x18 strong!

5/ 1x20! Comeback! : D

Pinweight calves

170x17
180x15
190x17

200kg full stack
1x16
1x18
1x17

then time for posing
10.00-10.45pm

Huge difference. Loving the changes!

2pm check in: 3 weeks out: Almost 3mm drop this week.
Not as big on area's as last week.

Finally we did posing in Aerobics room : O

WoW!! I have Hamstrings that hang&carved in

Shoulder and Chest striations out of sight

Obliques&Abs super dry&tight

Logan says Quads are bigger and look amazing when hold them on!

He says improved on last year's physique!

Two rounds of posing=shattered&soaked.
Legs felt like done a workout

[NeCrOmAnCeR]

Broadbeach into wind. On return wind was with me . Going faster than the cars with 30km speed limit!! Exactly same happened this time last year 44 mins 17km.

Km 11: 31.32km
Km 12: 33.22km PR!!
followed by
Km 13: 29.73 and Km 14: 24.52 Km 15 28.58

When 26km is fastest normally. Even downhills!!

So many people in bike lane in the way. Took no prisoners today. Move or collide!!

8.15 start. 9.50pm finish

Close grip Pulldowns

66x12 full stretch reps
Chest so sore!!!
73x12
79x12-15
86x12 full range reps

91kgx10

100kg x6 no chance of anymore.

T Bar
60x12 like nothing
70x12 easy

80x10
85x10 now heavy.

90kg x 9 strong!

92.5kg x 8 killed it!!

95kg x 7 destroyed me

97.5kg x 8! one rep better

100kg x 7super confident reps on both sets.
Beating 5 reps last week

102.5kg 1x3 but not quality. So not counting them.

9.08pm to here

Dumbbell rows: 50kg
1x8

1x8

1x10 pushed hard.

Pinweight underhand Laterals

110x12
117x10

124x8
131x8 all sets +2.5kg killed me today.

Straight arm pulldowns
45kg

1x10
1x10
1x10 ridiculous in posing room after

Not take any photo's

Shattered. All meals in properly but dying of hunger

6.30pm had cereal

[NeCrOmAnCeR]

Usual: Prep all food before going to gym:
And clean up.
12.00 Treadmill 35 mins

12.50-1.35pm Posing. Cannot stop towards the end.
If had food with me. Could keep on going

Not dying of hunger either when got home.

8.00pm- 10.05pm

Leg X downstairs lots of warm ups

Squats: 20kgx15
40kgx15
50kgx10 felt like a ton

52.5kg x 8 felt really good
then
Stop to talk and made next set awful
55kg x 9 crush me. Bad form

57.5kg: 1x8 brutal. Form still suffering. Cannot increase weight

2/ 1x8 rested. did extra reps to cover final reps. Much better form

3/ 1x8 solid yell at 3rd rep and get better form

4/ 1x9 maybe 10.. Was going to do 5 sets

Leg Press: 5 sets: 1x12 1x12
6 PL x 12
7 PL x 12 easy

8 PL x 8 strong. Now heavy

+10kg: 9 plates felt too heavy

5 sets: 340kg

9.25pm now is insane

1/ 1x8
2/ 1x8
3/ 1x8 better quality
4/ 1x8 full failure
5/ 1x8 9.40pm soaked

Change shirt.

Leg X

54 x30 warm up knee's again

110x15
117x15
124x15

131x10 abs trying to cramp like last week

138 x 15 really nice

Legs very sore on Monday.

[NeCrOmAnCeR]

Parkview Fasted ride: 52 minutes: +
13.4km

Quads very sore 6/10 say


Smith: 20kgx30
skip 30kg

40kg x 10 killed me

45kg
1/ 1x12
2/ 1x12

47.5kg
1x8
1x8 killed me both sets

Trap bar Shrugs
40kg x20

50kg
1x20
1x20
1x20 too much talk. Not concentrate on increasing weight.

Shoulder Press
46kg x 20

53kg x 8
x12
x15+ amazing reps.

Side laterals 31.5kg

4 sets of 15 reps max

Rear delts on Pec dec

47x16
54x15

54x15

61x15
61x15 Love these sets

Shoulders feel huge after session.

40 minutes Treadmill. Too late drive to Goodlife Stairclimber.

[NeCrOmAnCeR]

44 mins walk shops

Underhand pressdowns
24.5 x 20
28kg x 20

38.5kg x 20 not feel it

Full stack: 1x15

+2.5kg on top 1x14

3/ +5kg 1x14 determination to smash these sets out hard.

Standing Dumbbell Curls:

No pains in left shoulder anymore. Both arms lift equally.
Only rolled on blue ball before every session.
Released in back/Shoulder.

18kg felt easy: slow and squeeze every rep.
Let
down controlled.

1/ 1x12 perfect

2/ 1x12 much harder

3/ 1x13 push hard.Arrive at 8pm. 8.40pm now.

Overhead Tricep Ez bar press
10kg x20
15kg x 20

20kg per side. At limit
1/ 1x13

2/ 1x14 kill me last reps

3/ 1x14 push till 100% failure.

Wide Grip Ez Bar curls

10kg x15
15kg x15

17.5kg:

1/ 1x10 full reps

2/ 1x12

3/ 1x12 Limit both times with long rests

Rope pressdown:
38.5kg
1x12
1x12
1x11
1x11 Could not do full stack

One arm kickbacks: 15kg

3 sets of 12 limit

One arm bicep curls
15kg
1x12
1x12

3/ 12.5kg 1x15 then 8 reps both sides.

Reverse curls 20kg preset
1x22
1x20
1x20

Preacher curls

32kg: 1x20 easy

1x15

3/ 39kg x 10 each left arm has pain.

4/ 32kg x 14 then 1x6 each arm

9.45pm

15 biceps 14 Triceps: 3 forearms= 32 sets

[NeCrOmAnCeR]

Stairclimber 35 minutes.. SoAKED.. bRUTAL. plus walking shops for fish and avocado's. Huge cardio session


8.40pm to 11pm

Seated Leg curls; Had to wait for machine

54kgx30 75kgx20 96kgx20

110kg x 14
117kg x 12
117kg x 12 forgot to change to 124kg.. Mitch came and talked to me.. So skipped 124kg

131kg x 8 PR!~! by 3 reps..

then had to go for it. Promised myself to do Full stack before end of prep

138kg FULL STACK : 1x3 full quality reps BEST Extremely happy!

Glute Ham Raise

1x25 nice reps

1x20
1x20

talk too much.. and then had to wait for all machines.. lost so much time

Now no time for Calves

Standing Leg curls

30kg x 12

35kg:

2/ 1x9 1x10 Left

3/ 1x12 1x13 left

4/ 1x15 1x16 left...Not a pr..but huge increase in sets and reps

Lying Leg curls

53x20
67x12
74x12

81kg x 8

88kg

1/ 1x8
2/ 1x8
3/ `1x10 really strong reps.

95kg full stack: 1x5.. good reps. but 5 is hopeless

FUMING it was so late... and no time for Calves. Still did 40 minutes Treadmill.. Eating at 11.15pm

[NeCrOmAnCeR]

Thursday: 13.8 km 47 minutes ride; Not back it up with afternoon cardio

Friday: 6.07km: Got lost In Venmans.. 1 hour and 20 minutes. Made up for yesterday.Hot but ok. Dead with hunger.

225 reps WOW>> I thought was going to die at 150. made sure to count each rep and make them slow reps.. Never thought I would get this. PR by 4 reps?

Smith warm ups
20kg x 30
30kg x 10-15
35kg x 10
40kg x 10


8.15 start.

Low Incline Smith: 3 drop sets of 10 for 4 sets

1/ 40kg: 1x10 1x10 1x10

2/ 42.5kg: 1x10 1x10 1x7 not strong.

3/ 40kg: 1x10 1x10 1x6 pause 1x 2 just killed me

3/ 1x8 1x8 1x6/2/2/ then fail


Incline Flyes: 22kg


1x14 easy and smooth

1x10
1x10
1x10

Flat Flyes: 22kg

1/ 1x12 agony

2/ 1x10
3/ 1x8 stop then 3 reps=11
4/ 1x6 stop 1x2 stop 1x2 stop 1x2 brutal reps.


Cable crossovers: 15kg 1x10 1x10 1x8 too heavy for quality.. very gay

2/ 12.5kg 1x10 1x10 1x10

3/ 10kg 1x15 1x12 1x12… never gone this low before

Pec Dec.. weights were hopless.

82kg x 10

75kgx10

68kg x 8 61kg x 4 never been this weak... Yet pump was solid and super super sore the next day.. Very weird


51 minutes cardio 300 calories 4.7km.. do extra.

[NeCrOmAnCeR]

RPM class was easy and not as hot

Leg Press:

2 PL x25
3PL x 20
4 PL x 20
5 PL x20

6 plates a side=240kg

1/ 1x12
2/ 1x12
3/ 1x12
4/ 1x12
5/ 1x12
6/ 1x15 Calves ridiculously sore Saturday afternoon.. Even worse trying to walk on them for beach cardio

Hanging Leg raises:
1x15
1x15
1x15 slow purposeful reps.

Pinweight calves

170kg x 20
180 x 15
190 x 12

200kg x 10 2. 1x9 3. 1x12

30-40 minutes posing.. Now not have to buy bread. save time. As always never want to stop.. No food till get home.

[NeCrOmAnCeR]

1.30pm check in.. was more like 2.30pm and not leave till 3.45 I think

Only 1ml drop.. Frustrated.. Way too fat in glutes and hams.. But posing was amazing.. Looking really good.. Or rather I would if skin

on face and chest being worse ever! Def not want to take photo's at Ashmore. Where as last week I really did

Left bike at home.. As Strong winds forecast.

Park at Nobby's 45 minutes: 4km... Poured rain on return. Was keen to do 60 minutes. But had to dash to car.

Loved walking Albatross Ave.. Always see so many new things. Even though been doing this walk/ride route since 2012.


Coomera: Almost 2 hour workout.. 8pm staert

Close Grip
66x15
73x12
79x12

86kgx12

93kg x 10 strong

100kg 1x8 6 reps last week AMAZING!

Bent Over rows
20kg x 20

25kg: 1x12 1x12 1x12

Hi rows: 120kg

3 sets of 15

T Bar

80kg x 10 easy

90kg x 8

92.5kg x 8 killed it

95kg x 7 got me

97.5kg x 7 good quality

100kg x 5 average

Low rows: 120kg
1x15
1x15
1x15

Dumbbell Incline rows
25kg
1x12
1x17
1x20 very nice

Iso Lateral

117x8
2/ 1x8

3/ 124kg x8

Straight Arm Pulldowns
45kg
1x12 PR sets
1x12
1x12 fail hard every set


10 min look in posing room.

9.40pm finish.

Tease myself with $4 quarter pounder.. I didn't have it... Egg sandwich instead at home was heavenly!

[NeCrOmAnCeR]

Usaul Sunday: 35 mins treadmill; 3 rounds of posing.. Definitely improved in last 7 days. some great photo's taken shared with a girl practising dancing

8.00 leave for gym:: Not eat any rice or sweet potato before gym.. no complex carbs at all..= Leg workout not go well

Should have known better.. Meals squished together with cutting carbs made for bad outcome.. Usually rice and oats before legs.

No one in my way.. Doors all shut.. 3 t'shirts.

Leg X warm ups; 33x50 then 30 singles
54x20
75x20
103x10

Leg Press 40 reps normal 25 reps wide

5 plates per side:

1/ 1x20 10/5/5 wide 1x5/5/5/5 killed me

2/ 1x20 1x20 Wide: 1x9/4/4/2 normal was smooth.. Wide was brutal

3/ 1x20 1x20 easy 1x10/4/4/2 much better

4/ 1x20 1x20 Wide 1x8/4//4/3=19 reps.


Leg X

1/ 103x10 89x10 75x10.. fail at 8 then2 reps

2/ 103x10 89x10 75x5/5 just

3/ 103x10 89x10 75x8 68x2 dead

4/ 103x8 not move for me. 89x5 75x5 68x8 61x78 50x5 to compensate
feel like huge quad pump.. they not want to move


Squats: Barx20-25 20kgx12 30kgx10


1/ 35kg/side: 1x12 killed

2/ 1x12 shattered

3/ 1x12 start fatigued. then came good and go deep at end reps.

4/ 1x7.. rested and form was bent over and not feel safe.. Too fatigued! felt dangerous


STOP! Plan was to do 5 sets. 8.54pm end here

Sissy Squats

1x20

1x20

10kg x 20

20kg x 18

20kg x 18 9.05pm


Treadmill : Legs like jelly. Had to hang on.. Could not use phone. Never do after legs.. ever.. Specially GIant sets.

45 minutes 3.6km 190 calories.. 9.55pm finish

[NeCrOmAnCeR]

Legs 10/10 extreme soreness. and not even get 5 rotations done! Not been in this much pain for months:

Parkview ride: 51 mins : 13.2km

Too late workout. Awesome chat with Brock before starting

Bar x forever.

Smith Seated shoulder press: 20kgx30 30kg x 10 40kgx10

45kg/side:

1/ 1x9
2/ 1x10
3/ 1x10 play safe instead of increasing weight.. as this normally is warm up
4/ 1x12 all out to get last 2 reps.

Shrugs on Smith: 30kg x 17
35kg x 14

40kg
1x10
1x10
1x15 5 working sets

Machine Press
53kg x 12
+2.5kg 1x10
+5kg 1x10

60kg 1x10 fine.. Huge PR But wait!!

67kg x 7 WOW PR!~! use to struggle with 46kg and shoulder injury

Side Lateral machine 31.5kg

4 sets of 15 to failure.

Rear delts

61kg
1x10
1x14
1x14
1x14

Arm was going weird on Sunday.. Left in pain again.. Neck tight. Rolled it before gym and all was fine!!

50 minutes treadmill with legs in agony. can barely walk. 226 calories. 4.2km... Only eat carb meal post workout. All others gone

[NeCrOmAnCeR]

Walk Venmans in hope of rain.. Could barely walk. Took 10 mins longer than normal 51.46 3.4km

4.30pm Start. Got to talk lots of people. Everyone notice ready to compete.

Underhand Warm ups:

Pushdowns:

1/ 42kg: 1x12 1x10 1x10

2/ 1x12 1x12 1x9

3/ 42kg 1x12 1x10 38.5kg x 10 failure

4/ 38.5kg 1x12 1x12 1x10 total failure.

Overhead Extensions:

1/ 38.5kg killed me.. 1x18 usually easy

2/ 35kg 1x18 fail hard

3/ 1x17 Brutal

4/ 31.5kg 1x21

Dips

[b] 1x20 warm up

1/ 1x20 slow and tight

2/ 1x20 no failure

3/ 1x22 destroyed now

4/ 1x20

Busy but found an incline bench

High Incline
16kg

1/ 1x15 1x15 1x15 easy

2/ 1x15 1x15 1x15 only last reps torture

3/ 1x15 1x12 1x6/8/11/13/15

Spyder curls
7kg
1/ 1x20
2/ 1x19
3/ 1x10/5/5 35 minutes to get to here all this volume

Reverse curls 20kg pre set
1x20
1x20
1x22 look absolutely amazing.. thick vascularity.. without carbs too!

Preacher curls

32kg
1/ 1x18
2/ 1x18

3/ 39kg: 1x10 right smooth.. left struggled

4/ 32kg: 1x15 then drop 28kg 1x10


16 Biceps

19 Triceps

3 forearms

Kickbacks: 15kg :


1/ 1x17

2/ 1x17

3/ 1x17 strong precise reps.


1 hour Treadmill: Talking to Rodney and Darryl helped pass the time.. Netflix would not work due to so many people here. Also took forever to load

[NeCrOmAnCeR]

Even cooler day than yesterday:[b] Parkview ride due to legs so sore 46 mins 13km.. got wet at half way

Decide to go 2pmish..Except calls kept me delayed. Need payout from Bert to go Arnolds and they want to tax half of it. Leaving me with not enough money to go

3.40pm leave.. Finally get to see Paul.. We had awesome catch up till 4.30pm.. Then so hungry. Made it hard to train. Needed a fish and vegetable meal in

Trying for carbs post workout only.

Start with Lying leg curls. As usually everyone wants it.

39kgx20 46kgx20 53kgx15 60kgx15 67kgx10 74kgx10

81kgx9

88kg: Now legs are extremely sore.. Not even want to train hamstrings because of deep soreness. YET Amazing sets were done

1/ 1x8 slow and tight reps> quality!

2/ 1x9

3/ 1x10.. also need perfect form with gym so busy

95kg: 1x6 hoped for more

Seated Leg curls

53x20 75x20 96x20

110kg: 1x10 easy.. thought be too sore

117kg x 5 too sore

110kg 1x7


Standing Leg curls: 30kgx15 easy

35kg: 4 working sets.. Only ever done 3

1/ 1x14 1x15

2/ 1x14 1x16Left

3/ 1x15 1x16

3/ 1x14 1x17left

Hack Calves: 40kgx30 60kgx20 80kgx17 100kgx17

110kg:

1/ 1x12 struggle
2/ 1x10
3/ 1x16 smooth

120kg: 240kg : 6 plates

1x10 maybe 12..

Treadmill.. Killing me.. time dragging.. Get to 40 then push to 45 with cool down to 50 minutes 251 calories 4.24km

running on fumes.. finish 6.36.

Had 150 g rice and sweet potato.. Needed to recover from 3 low carb days. Go low again next 3 days

[NeCrOmAnCeR]

Walk Chay court: Heavy showers= storm water flowed through stream. Then stopped by time I got back.
51 minutes 3.2km

Aim was for 2-3pm workout
became
2.50- 4.15!! 30 minutes Treadmill+ 15 mins to walk to gym.

Standing Military Press

Bar x 50
10kgx50

12.5kg x 20

15kgx15
2/ 1x15
3/ 17.5kg 1x15 easy as it should be.
4/ 20kg 1x10
5/ 1x12 at limit

Shrugs: 40kg 1x25

2/ 45kg 1x16
3/ 1x20
4/ 1x21
5/ 1x25

Rear delts: 25kg
1x20
1x15
1x14

Rear delts on Pec was weird
59kg
1x15
1x16
1x16

Front cable raise
14.7kg
1x15
1x19
1x19
1x18

20 working sets.. very nice.. Made food work for me.

[NeCrOmAnCeR]

Venmans walk: Bitten too pieces. Made for awful walk
Heavy showers between this walk

Bench x 150/20/185/200 had to pause.. and then would not move. Pump solid

Hammer Bench: First did lots of posing by front window and look absolutely ridiculous. Huge changes made

40kg x 45
60kg x 15
70kg x 12
2 1x12 no pain anywhere

3/ 72.5kg 1x11 failed

4/ 75kg: 1x8 too far back

5/ 1x8 fail.. Was hoping this would be more reps and do a 6th set heavier.

High Incline Smith..

Making sure bar comes down low.. Meant weight severely reduced.

20kg prep

40kg x 12
45kg x 12

47.5kg
1x9
3/ 1x8
4/ 1x9
5/ 1x10 then drop to 40kg 1x5 nice slow full reps.

4.06pm
24kg Incline:

1/ 1x20
2/ 1x15
3/ 1x18


Flat Flyes
1x20
1x20 No pain anywhere.

Chest Press
103x15
110x12
117x10
124x15
131x12 now heavy

138x10....

2.50pm leave home.. Now 4.45.....1 hour cardio.. Leave 5.50pm. running on fumes. Did have rice before workout at 2pm..
Lucky I did.. Never make it on fish and greens