2020: Past to the Present:Become a Visionary. The world never saw him coming

[NeCrOmAnCeR]

12th year of writing journals on here:

2019: https://forum.bodybuilding.com/showt...hp?t=176630551

Last 4 years have been in middle of prep at this time of year. August 31st 2019: Snapped Supraspinatus tendon in right shoulder. Still recovering. 7 kilo's lost.
=
No chance of doing a February/March show: Vowed never to compete again after being the best guy on stage in 2019.

As always titles of my journal are Dj Promo Track titles. This year is the same. Added with my own version of Miss K8 Masters of Hardcore lyrics

Another fantastic Dj Promo Track: Work Ethic: Sampled from Will Smith motivational speeches.

The separation of talent and skill
Is one of the, the, the greatest misunderstood concepts
For people who are trying to excel
Who have dreams, that want to do things
Talent you have naturally
Skill is only developed by hours and hours and hours
Of beating on your craft

Where I excel is ridiculous sickening work ethic
You know, while the other guy is sleeping, I'm working
While the other guy is eating, I'm working

I realized that
When you take to handle the level of success that I want to have
It's difficult to spread it out and do multiple things
It takes such a desperate, obsessive focus
And you got to focus with all of your fiber and all of your heart
And all of your creativity

There's a certain delusional quality
That all successful people have to have
He who says he can, and he who says he can't
Are both usually right

[NeCrOmAnCeR]

New years eve on Tuesday: Plan was to train in afternoon. Never made it.
Wednesday: New Years Day is for relaxing. 2 missed Hamstring sessions now.
Thursday: Always my rest day

I never have a week off. But 4 days off is a good break

Smith: Flat Bench: 1x70 done as 20kg/side 40/10/10/10

40kg x 12 to chest
45kgx10
47.5kgx8

50kg : retract Lats. made for better reps.Less pain
1x7
1x7
1x7 no strength.

picked up 28kg dumbbells and instantly feel injury coming.. Put down

Hammer Incline plate loaded: 45kg/side
1x8
struggled
1x9
1x9
1x8
1x10

Flat Bench Flyes first time doing since injury 14x10 16x10 18x10
20kgx16
2/ 1x20
22kg x 15 no issues
24kg 1x12 felt strong. slightly unstable. My normal is 26kg. Chest felt big after

Chest Press:
103x10
110x9
2/ 1x9
3/ 1x9

Pec Dec
103x10
110x10
+2.5kg
1x10
1x10
1x10

[NeCrOmAnCeR]

Good class with Saddle drop. Not hot

Hack Squat Calves

60/80/100 x12

110kg 1x13

120kg
1x11
1x12
1x11

Leg raises:
1x28
1x28
1x28
1x28

Pinweight 200x20
+3
1x20
1x20
1x20
1x20

Rollouts 1x20
1x20
1x20

Planks
1:30
1:30 then had huge talk with Nick. Not seen since last April?

[NeCrOmAnCeR]

Leg X.. right knee better today during warm ups.

Squats: bar x 20 20kgx20
40kgx15
50kg x 8
55kgx8

60kg x 6 crushed me

65kg x 6 belt on
67.5kg x 6

70kg x 5
72.5kg x 3. Not my usual 5 reps. Lost strength.

Leg Press
6x10
7x10
8x10

9 plates:
1x7
1x7
1x7.. no improvement past failure at 7 reps on every set.

Leg X:

75/103 10/10

110x15
117x15 smooth
124x15
131x15

138x17 Awesome Full stack
+2.5kg
1x17

+5kg
1x14
1x12
1x12 nothing left in me.

Sissy Squats 1x20
20kg
1x18
1x24 amazing then walked up stairs and took to long

1x17 not feel good.

3 t'shirts soaked.

[NeCrOmAnCeR]

Bar x 20
5kgx15 n7.5kgx112
10kgx10
2/1x12 smooth

11.25kg x 7
4/ 1x18 amped

5/ 12.5kg x 5 reps. PR of sorts attempt. Not done since injury. Really nice

Tricep Pressdown
68x20
73x15
82x15
86x15

Full stack: 1x15 smooth
+2/3kg
1x14
+4.6kg
1x12 fail

Preacher curls
77x20
81x15
88x12
+2.5kg 1x9
+5kg 1x7

Full stack: [b] 91kg x 7 beating 5 reps last time

Hammer Triceps 80kg/ 4 plates per side
1x9
1x8
1x8

Ab rollouts
1x20
1x20
1x15

Reverse crunches
1x15
1x15
1x15

[NeCrOmAnCeR]

Late and interrupted. Would have got more done if not working in with Tiler friend.

Amazing improvements though. So much stronger on pressing.

Standing Military Press:

5kg x 20
10kgx15
12.5kgx12
15kgx12 really nice
17.5kgx6 ; took 3 goes to press up
then hard reps
Could not lower to nose. Higher reps.

Pinweight Shoulder Press: Did so many sets.. 67/74 all 12 reps+ amazing.
no 2.5kg increments
Just went for it

81x10 back PR? One off full stack!

Face front.. Still neutral grip to get up
67x12
74x10 Best yet I think.

rear delts: 61x20
67x 15
75x11
75x11 failure

Front raise:
17.5kg
1x12
1x12
1x12 in pain

[NeCrOmAnCeR]

Underhand Laterals: 40x20
45x12

50kg: 1x8 struggled. so heavy
2/ 1x9 still extreme
3/ 1x15 like it was 25kg.. really weird. Unstoppable. Hand of God helping

T bar rows:
80kgx10
95kgx8 heavy
100kg x 8 actually okay.

Shrugs: 30kgx20 40kgx20 45kgx12 47.5kgx10
50kg
1x8
1x8
1x8

Wide Grip Pulldowns
87kg 1x15
97kg 1x6-7
87kg
1x10
1x12

MTS front pulldowns
60x12
65x12
70kgx9
4/1x8

Incline Dumbbell rows
30kg
1x12
1x12
1x12

Straight arm Pulldowns
49kg
1x18
1x17
+2.2kg
1x8
1x8 drop 1x9

[NeCrOmAnCeR]

Smith Flat Bench. Very weak and in pain

20kg x 60/10/10/10

30kgx15
40kgx12
45kgx10

47.5kg x 8

50kg x 6 in pain and very weak.. Cannot lower to chest.
2/ 1x5

47.5kg x 8 no choice to back off. Never had to do this.

Incline Hammer Machine Press: 40kgx12
45kg
1x8
1x9
1x10
1x9
1x9 in pain trying to get these reps.

Flyes: 22kg x 15(guess)
24kg
1x12
1x12
1x13 right arm not in control.Can feel it wants to drop and at risk of injury Still keep going.

Chest Press machined 103kgx12
110kg
1x10
+2.5kg
1x10
1x10
1x10

Pec Dec: 103kg x 12?
110kgx9
2/ 1x9
3/ 1x9
4/ 1x9? Unsure if added 2.5kg....[b] lost all notes written in phone and never took screenshot. Annoyed.

HOWEVER: Very sore Saturday and still very sore Sunday afternoon as I write this. Barely feels like enough volume.

Realise also can do Pullovers. Which will make me super sore.

[NeCrOmAnCeR]

RPM class not hard but lovely scenery. Not soaked

Hack Calves in new Nikes. Think they are better suited Red and Black 2017 Airmax with less air at front.

60x20 80x20 100x15
110x12
2/ 1x12
3/ 115x12
4/ 120 x 10 felt good
5/ 125 x10 strong
6/ 130kg x 7 failure.. Found limit.

Leg raises
1x30
1x27
1x32
1x30

Pin Calves: 200kgx25
+3
1x20
1x20
1x20
1x20
1x20

Rollouts:
1x20
1x20
1x20

Reverse crunches: 1x20 only one set.

Planks
1:25
1:20
1:30

Real nice talking with Chris... End of 10.30am leaving.

[NeCrOmAnCeR]

2 weeks missed due to Christmas Day and New Years Day.

Atlantic Standing Hamstring Curls: 27x20 34x15 not mean to start so light

41kg x 15
+2.3kg
1x15
+2.3kg
1x15

48kg x 12
+2.3kg 1x10 quality
+4.6kg 1x8 almost 9
Brutal
55kg
1x8 left leg smooth. 1x7 right. Would do more sets as left leg loves these.. Right leg needs treatment. Months of not being right(pun)

Standing Calf raises
50kg
1x17
1x17
1x16
1x15 lost concentration. Thinking how not seen Santiago for over a year.(use love watching me train Calves at Goodlife with 50's)

Seated Calf felt weaker
40kg
1x13 ouch
1x13
45kg x 8 crushed me.
40kg
1x13
1x15

very fatigued all night and could feel it the next day too. Been forgetting to write cardio in on journal.

Thursday: Parkview ride: 55 mins.

[NeCrOmAnCeR]

Extreme thick hot air day; Huge rain at gym

Suppose to be 5pm. End up 6pm+ till 8.30pm

Barbell curls: Not count warms up properly

10kg x 10
2/ 1x12

11.25kg 3/ 1x9 amazing
4/ 1x9

5/ 12.5kg x 5 same as last week. Can feel right side lagging[/b]

Tricep Pressdowns : 42x20 49x15
56kg
1x12
1x15
1x16 pain in right elbow and pain in left elbow

63kg x 6

Atlantic Preachers
68x15
75x10
+2.3kg
1x8
+4.6kg
1x7

82kg 1x7 same limit hit everytime. Cannot get past 8 reps.

Hammer Triceps Pressdowns. 80kg
4 plates per side
1x8
1x8
1x8

MTS concentration curls: 40kg Elbows in pain.
1x12
1x12
1x12 usually get 16 reps.

Reverse curls: 20kg
1x20
1x20
1x20. failing hard every set. Again weak.

MTS Tricep Extensions
40kg
1x12
1x12
1x12.

No time for anymore.

[NeCrOmAnCeR]

Lost 10kg off Squats now. From 3 weeks ago. 29th December.

Leg X usuals

Squats: 1x20 20kgx20 40kgx15
50kgx15
55kgx8
60kgx7 usually 8. Felt limit.

Lower back grief: went away

65kg 1x6 belt on.

67.5kgx5 crush me at 2nd rep.

70kg x 3 Absolute limit. These have felt easy for months. Always 5 reps.

Leg Press

5x12
6x10
7x8

8 plates x 8

9 plates: Still limit
1x7
1x7
1x7 felt good. Maybe 8/ no progress though.

Back off: 8 plates

4/ 1x10 much deeper with less weight. Short rest before next set. Amped from music.
5/ 1x10

Leg X: 75/103

117x15
124x15
131x15
138x15 limit..Not feeling able to add the extra 2.5kgs.

Sissy Squats 1x20

20kg

1x20
1x20 slowed reps right down for form.
1x22

Suppose to rain all day and failed. But much cooler weather. Still soaked two t'shirts..

[NeCrOmAnCeR]

Tuesday Venmans loop: 46 mins overcast. 3.2km

First time seeing Cameron in my gym. He thought I looked amazing at my smallest. Made my day Long chat with Mick about injuries too. Put me in good mind to workout.

93.9kg Heaviest since August I ti

Close grip Pulldowns: 40x20 45kgx12-15
50kg
1x12
1x10
1x10

Hi rows 60kgx15
70kgx10
75kgx8
80kgx8

Trap bar shrugs: forgot to warm up: 60kg
1x15
1x12
1x10 gay these felt heavy.

Rack Deads: Not done these for months as always feel they take away from Romanian deadlifts on Wednesday
HOWEVER
I was sore and did both back to back fine!

40kgx10 50kgx8 60kgx8 65kgx8 no straps or belt

67.5kgx 6 fail

70kg x 5 Limit with straps and belt.

Medium grip Pulldowns: 87kg
1x12
1x14
1x14 so light.. gay weight.

MTS Front Pulldowns: 65kg 1x10 1x10 1x10 failing each set.

Dumbbell rows: 30kg
1x12
1x12
1x12.... First time seeing Brock in the gym for months= not really rest/ count reps properly.

Straight arm pulldowns:
49kg
1x18
1x16
+2.2kg
1x10
1x10 hard

1x20- WOW see think everything is weak and then this happens.

[NeCrOmAnCeR]

No cardio; Went to see 1917 movie: Rain heavy today twice.

Atlantic Hamstring curls:
34kgx20 then 15 reps.

41kg x 16
48kg x 15
+2.3kg
1x15
+4.6kg 1x15 1x14r

55kg full stack: 1/ 1x8 1x7

2/ 1x11 left nearly 12 1x8 fail 9th on right

3/ 1x12 1x8 right.. gay.. still first time pushing 3 heavy sets.. About time.

Romanian Deadlifts:
40x10 50x8 60x8 quality form

65kgx7 with straps no belt

67.5kg x7 strong

70kg x 6-7

72.5kg x 5 considering not done for weeks and Rack Deads last night.

Dumbbell Calf raises
50kg
1x15
1x15
1x15
was going to do 4th set.. but no progress.

Seated Calf raise
45kg

1x8 crush me
1x11 better
1x11
1x11
1x12 drop 40kg 1x15

92.6kg

2 hours lots of volume..No talking.. Yet not look much written down.

[NeCrOmAnCeR]

Hammer Bench; In pain with 40kg last time I tried.

20kg x 60
40kgx12
45kgx10 no pain

50kgx10 still okay
55kgx7 Limit
57.5kg x 4 found failure.( 70kg Is usually easy on my weakest days)

55kgx5
50kgx7
40kgx10 in pain after doing heavy sets

Incline Hammer: Lots of pain. After when first did these in December could do 50kg
40kgx12

45kg:
1x8
1x8
1x8
1x8
1x9

Dumbbell Pullovers: 26x20
50kg
1/ 1x11 no issues
2/ 1x9?? why??
3/ 1x14 in the zone. Happy now. Feels so good.

17 sets

Flyes; 22x14
24kg
1x11
1x10
1x10 right arm have to control how far down it goes.

Pec Dec: 103 x10
110x9
1x9
1x9

17.5kg: Cable crossovers: Wanted to walk out. But got these done. Hard weight to use. 15kg be easier
1x10
1x12
1x12

[NeCrOmAnCeR]

After amazing class and workout last week. SO strong.
this
Was a fail

Short 45 min class. As 2 on today. No sweat

Heavy heavy rain all night 171mm then fine today. Suppose to be raining all weekend. Never did

Hack Calves: 100x18
110x15
120x12
120x12 crushing me . Stop

Pinweight Calves: 200kg 2 sets of 20 so gay I stopped.

Leg raises
1x27
1x25
1x20
1x20 worse results ever.

Stopped and left gym.. Still good conversations were had.

[NeCrOmAnCeR]

Cooler weather go local;

Right elbow in pain. Hoping will cure with Shoulder.

Barbell : 1x20 5x20 guess
7.5kgx13
10kgx10 stomach and balls in pain. Never ending all day. Wearing belt made worse. Time finish gym had mostly gone away.

11.25kg 1x7.. Killing me. Pain going up. strength going down.

Lifestyle Preacher: 50kgx15
55kgx10
57.5kgx9

60kgx8 best form yet.
2/ 1x8

62.5kg 1x5 failure( was up to 67.5kg before in November)

Eugene Pressdowns: 42x20 49x20

56kgx16
2/ 1x17
63kg
1x6 took everything to get reps down.

56kg+2.2kg 1x12 real nice

Stuart talk for 15 mins.

Atlantic Preacher : Usuals: 68x12
75x10
+2.3kg
1x8
+4.6kg 1x8

82kg x 8 really strong after adjust seat up.. Wanted to do more sets. But been here 1 hour by now

MTS Tricep extensions
40kg
1x12
1x12
1x12

MTS concentration curls:
35kgx14
40kg
1x12
1x12
1x12
35kgx12

Reverse curls: 20kg
1x20
1x20
1x20 failure each time.

Cable kickbacks 15kg
3 sets of 15

Lots more talking. Sure I got here at 6pm. Home 8.30pm... Not soaked.

[NeCrOmAnCeR]

5 full rotations. No lock up pump at the end. No issues apart from heat.

Leg Press : 5 plates: 1x20 warm up

1/ 1x20 1x20 Wide10/10/5 killed me

2/ 1x20-1x20 hold not lock out. Wide 1x10/10/5 easier

3/ add 10kg 1x20 1x20 easy 1x10 1x10 1x5 hard but okay.

4/ 1x20 1x20 10/10/5 could have done 6 plates.

5/ 1x20 1x20 1x10/1x10 1x5


Leg X Usual warm ups

1/ 103x10 89x10 75x10

2/ 110x10 96x10 75x10

3/ 110x10 96x10 75x10

4/ 110x10 96x10 75x10

5/ really strong 1x10 96x10 75x10

Squats
Barx20
20kgx15

1/ 30kg x 12

2/ 35kg fatigued but okay

3/ 1x12 deep

4/ 1x12 not locked up./ Usually pump so bad on this set.

5/ 1x15 WOW no pump lock up

Sissy Squats 1x20

20kg
1/ 1x21
2/ 1x20 faster and fail
3/ 1x21

Then Tim here. So talk for hour after. Plus 2 laps of pulling sleds.. 50kg: Flushed Quads with blood


Note Quads extremely sore on Tuesday: Worse than Monday

[NeCrOmAnCeR]

2 hours: 6.0Km walk: Venmans: After torrential downpour yesterday and 171mm on Friday night. Streams flowing everywhere. Not seen before. 2 metres wide over riverbanks at Plateau end.

Flowing over all roads.... Bubbling waterfalls along the road to the main one. Then walk down the side and could not stop. SO might as well walk over to Venmans main park and found everything full and flowing. 15 min chat to Park Ranger. I knew more about the area than him. Soaked so hot. But not feel the hunger. Just so happy to see this finally back to normal. 2 years waiting it feels like.


Close grip Pulldowns on other side: As my one being used.
77kgx20
87kgx15

97kg
x10
2/ 1x10 strict perfect but no further progress.

Medium grip Pulldowns; 87kg 1x14
+2.2kg
1x12
+4.4kg 1x11 real nice reps

Underhand Laterals: 80kg
1x14
1x14 right elbow pain bad.
1x12

MTS Front Pulldowns: 65kg
1x12
1x12
1x12

Incline Dumbbells: 30kg
1x12
1x12
1x12

2 hands pulldown: Not done in forever.

110kgx15
120kg 1x12
1x12
130kg x 8 Limit.

Straight Arm Pulldowns
49kg
1x15
+2.2kg 1x11
3/ 1x11 very hard

4/ 1x18 trying to get 20 reps like last week.

[NeCrOmAnCeR]

No cardio

Quads tender as hell 10/10 all week

Lying leg curls

46kg: 3 sets of 15 per set. Y3T

1/ 1x15 1x14 1x10 burns like hell

2/ 1x15 1x12 1x12 die

3/ 1x15 1x15 1x13 easier

4/ 1x15 1x15 1x15 finally got it.

5/ 1x15 1x15 1x15 sore hamstrings for 2 days just from this

Hack Calves
100x20
120kg : 1x17 2/ 1x20

3/ 7 plates x 13 ouch use to do 20 reps easy
4/ 1x13

Seated Calf 45kg/side

1x12
1x12
1x12
1x13
1x14 drop 40kg x 12.

Had awesome long conversation with Nathan from Northlakes.. Huge impressive lifts. Doing 7 plates T bar row.. Think we talked just before my show last year or after.
Great guy. Talked for too long. Ruined his workout.

Made it worthwhile.

[NeCrOmAnCeR]

Chay court walk. still with water in streams. Flowing on lower part. 47 3.17km mins

Liams at 4.30pm.. Had best conversation with Grant from ATP. Got all the inside information. Was fantastic to learn so much. Finally get my White XL T'shirt
and
$15 for Black 2XL M&M shirt. Cinnamon Ghost.. As Liam sent all Blueberry toast back. Devastated.

Took me 2 hours to come home and get to gym after 7pm.

92.3kg 1 kilo lighter than last week.

Courtney training Legs. Dripping sweat. We got to have a half descent catch up since 7 weeks ago. A rare occurrence to see her train at night. And not in a rush.

Never got to talk again after Smith Machine.

Smith Machines: 1x80 with 20kg
40kgx15

45kgx12

47.5kg x 8
2/ 1x9
3/ 1x8 every set was a struggle.

Incline Hammer Machine. 40kg: 1x15
45kg 1x12 no pain
47.5kg 1x15 speechless how easy
50kg 1x12 easy
52.5kg 1x10 still no failure
55kg x 8 now limit.
57.5kg x4 to test absolute limit.

Pullovers: 26kgx25
50kg
1x15
1x15
1x15 fail on 16 everytime.

Flat Flyes: 24kg
1x12
1x13
1x12

Pec Dec: 110kg
1x10
1x10
1x10

17.5kg Cable crossovers
1x10
1x10 pain but okay
1x10

Too much talking and finish 9pm

[NeCrOmAnCeR]

Full class just missing 75% regulars/ Not much fun.

Hack Calves:
60x20
80x20
110kgx110
2/ 1x12
3/ 1x12
4/ 1x12
5/ 120kg x 8 max

Pinweight: 200kg
1x20
1x25
1x25
+3 1x12
1x15

200x25

Rollouts: 1x24 1x24 1x24

Reverse crunches: 1x20 1x20 1x20. Amazed when usually 15 is max.

Leg raises:
1x30
1x29
1x30
1x30

Planks
1.25
1.25
1.30

[NeCrOmAnCeR]

Very Humid day. Not wet at all in lovely airconditioned.

Barbell curls: Barx40 5kgx20
7.5kg x15
Lots of elbow pain. Did put dragons breath on before.. Not feel it working

10kgx10 lots of pain
1x10 felt better
1x10

Underhand Pulldowns:
59x15
1x20
68x9
then
1x15 smooth
73kg: 1x8 now limit

Preacher: 81kgx10
88kgx8
+2.5 1x8
+5kg 1x7 one off full stack: every set in pain.

Tate Press: 20kgx20
22.5kgx16
2/ 1x19
3/ 25kg x 11 Shoulder unsafe.

try 12.5kg dumbbell curls. Not move.

Cable curls:
50kg x 10
2/ 1x10
3/ 1x10

One hand kickbacks: 23kg x 15 no pain
27kg
1x12
1x12
1x12
1x13
1x13

Reverse ez bar
1x20
1x25
1x25
1x25

Concentration curls
35kg
1x16
1x16
1x16
1x16

7pm finish.. then talk for an hour to Ahmed for his amazing boxing. Which turned into a great discussion.
then
talk to Cameron for ages. Which was great.

[NeCrOmAnCeR]

6.30-8.45 I think.

Squats: Wanted to talk Elyian about coaching. Previous shows. But wanted to get work done first. Otherwise Squats never get done.

Room to self almost.

Barx20
20kgx20
40kgx15
50kgx8
55kgx8 felt heavy(always does)

60kg: 1x6 no belt
62.5kg 1x6 with belt. felt fine.
65kg x 6

67.5kg long rest talk to Dean. 1x6 very heavy and after last time 70kg was not quality. Would have tried if not talked so much

Squat Press: Shirt change
6x12
7x10
8x10
9x10

10 plates: Crushing me.. Losing 30kg/side from December: 60kg total and now 15kg off Squats too.
1x8
1x8
1x8 failure every time

9 plates x 10 much nicer.

Shirt change: Stuart appeared. Kiss of death.. Now 15 mins took 30 mins+ But always worth talking too.

He thought I looked lean still.. Haha! What with Courtney saying I looked good Friday night. aNd Cameron and friend yesterday.. When at your smallest and everyone still thinks look good.

Leg X: Usuals 75/103
110x15
117x15
124x15
131x15
138x15
+2.5kg: 1x15

+5kg:1x15 nicely done.
1x15
1x15 pushed hard for these. And I thought I was weak 2 weeks ago for not being able to get these numbers. Ironic weight was below 92kg tonight.

Sissy Squats: 1x20
20kg
1x12
1x24
1x25

Legs destroyed. Could really feel all night and in bed.

Sore as hell on Monday: But not hobbling or leg giveway like last week: 7/10 say.

[NeCrOmAnCeR]

Legs very sore. But nothing like last week. 7/10 say.

Keen to go Shoulders on Monday. Never made it.

Monday: Parkview ride:58 mins 13.6km

Tuesday: Venmans loop: 54mins. 4.3km Main stream running.

Tried Close grip Pulldowns. It would not move like it is suppose too.

Hi rows: 60kgx20
70kgx15
75kg
1x10
1x10
1x11< ELBOW PAIN

Rack Deadlifts
60x10
70kg
1x7 no straps
1x8 felt good.
1x6 adjust grip 1x3=9 reps.

Medium grip Pulldowns
87kg x 18
elbow pain
97kg 1x12 strong.
1x10

80kg Underhand Laterals:
1x10
1x11
1x12 gay weights..

MTS Front Pulldowns
65kgx1o
1x11-12

70kg x 12 fine
75kg x 8 failure.

Dumbbell Incline rows: 30kg
1x12
1x14
1x15

Straight Arm Pulldowns
49kg
1x19

+2.2kg
1x11
1x11

1x19 wanted 20 reps so bad.

23 working sets.

[NeCrOmAnCeR]

Lyndale loop. Very hot.: 30 mins.

Had to rush back for Antenna fix.

2.30pm Appt: Stop in Rochedale for topping and chicken.. AMAZING. Get fuel

Get to see Paul at gym.. Not seen since July/August/ Great catch up: Courtney came in as we talked,to start work. Great day

92.3kg.. why so light??


Atlantic standing leg curls : 27kgx20 34kgx20 right so much pain

41x20 push through pain
48kg
1x16 to failure.

+2.3kg x12
+4.6kg 1x9L 1x7R

55kg full stack: 1x7r 1x8 L
+2.3kg
1x7 L
1x6 R

3/ +4.6kg 1x6 Left 1x4 right

Lying Leg curls:

46kg: 1x15/15/14 die

2/ Add 2.5kg: 1x15/15/14

3/ +5kg 1x15/15/14 51kg

4/ 53kg: 1x15 1x15 1x9 die drop 46kg x 6

5/ 1x15 1x15 1x10 drop 46x5

Standing Calf Dumbbells
50kg
1/ 1x15
2/ 1x15
3/ 1x14
4/ 1x14

Seated Calf raise: 45kg/side
1x10
1x10
1x12
1x10
1x12 drop 40kg 1x12

New ATP White shirt debut: Very hot. See through after. 1hr 45 mins. Bought Blueberry Cobbler bar after.

[NeCrOmAnCeR]

Thursday: 53 mins: 14km Parkview ride. Hamstrings felt sore for 2 days.

Friday: 51 minutes: 3.3km Chay ravine overcast during walk

Hammer Bench: Less pain and 10kg increase

20kg x 60/10/10 burning after. Filled with blood.
40kg x 15
50kg x 12
55kg x 12

60kg x 8 slight twinge
2/1x8
3/ 1x8
4/ +2.5kg 1x4 test 10kg increase. No where near the pain of 2 weeks ago

Incline Hammer
40kg x 15
50kg x 12
52.5kg x 8
55kg x 8
57.5kg 1x4 same as last week.


Dumbell Pullovers: 26x20
50kg
1x17
1x17
1x18

Flat Flyes: 24kg
1x12
1x14
1x14

Cable crossovers: 17.5kg
1x10
1x10
1x10 very heavy reps.

Pec Dec
110kg usually can crush me/ This week felt very strong.

1x10
1x10
+2.5kg
1x10
1x8

92.7kg

23 working sets.

[NeCrOmAnCeR]

Good class. Full. Not soaked.

Hack Calves:
110kg
1x15
1x15
115kgx10
120kgx8

Leg Raises:
1x30
1x30
1x29
1x30

Pinweight stronger

200kg 1x25
2/ 1x25

+3
1x20
1x25
1x25

Rollouts: 1x25 1x25 1x25

Reverse crunches: 1x19 1x19 1x19

Planks
1.30
1.35
2.00 brutal.

[NeCrOmAnCeR]

Barbell curls: 7.5kg 1x15 agony want to stop
10kg x 2 too much pain.
STOP

93.0kg

Preacher curls: 50kgx12
55kgx10
57.5kgx10
60kgx8 now hard
62.5kgx5 fail 6th

Underhand Triceps extension: 24.5x30 31.5kgx15
38.5kg x 15

Full stack: 1x7 too heavy

42kg
1x10
1x10
1x10

Atlantic preacher: 68x12 75x10 elbow pain holds me back
+2.3kg
1x10
+4.6kg
1x7
1x8 no chance of 82kg

Tate Press
22kg
1x12
1x12\1x14

MTS tricep pushdowns 40kg
1x11
1x10
1x12 lots of pain

Concentration curls: 35kg
1x15
1x15
1x18

reverse curls
20kg
1x20
1x20
1x20

17.5kg tricep kickbacks
1x10
1x10

1x12L
1x10 r

1x10
1x10

Bicep curls too much pain.

[NeCrOmAnCeR]

Extreme heat Sunday. Never made it to gym on Sunday: Burning hot and thick humid air. Monday: All aircons on after Midday and all night.
Wanted to go gym afternoon. Just ridiculous. 8.30pm; Not too soaked.

Military press: Usuals Barx50
5kg x 20
7.5kg x 20
10kgx15

12.5kg x15

15kg x 10 failure

16.25kg x 6

17.5kg 1x3 not good.. High reps.

Back to front Shoulder Press
53x12
60x10
67kgx5 gay

Normal siting against pad
60x10
67x10
74x10

Rear delts
61x12
68x8
1x8
1x9
1x9

Side Lateral machine for first time
22.5kg
1x10
1x10
1x10 max each time

Front raise: 15kg preset
1x12
1x12
1x12 painful but strict.