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

[NeCrOmAnCeR]

7.45am start was harsh. Made it. Fasted.

No fans=death.. not think that hot till get home and find shirt very heavy.

Good fresh music. Small class.. Great intensity. Different stretches at the end. Overall enjoyed it.
But crave the original crew plus Jane's humour.

Hack Squat taken

Leg Press Calves:
5x30
6x20
7x15

8 plates x 15
2/ 1x15

+10kg
3/ 1x13
4/ 1x13
5/ 1x13 could not improve on these.

Pinweight Calves.

200x20
+1 x25
+2 x20

+3
1x20
1x25
1x25

Leg rasies
1x29
1x29
1x25
1x24 weak today.. Maybe from bracing during Dumbbell Pullovers last night.

Reverse crunches
1x35
1x35
1x35

Ball Crunches:
1x12
1x12
1x12 amazing to get these reps.. over 9 reps.. Finally break the barrier

Swiss ball rollouts
Not count
but think 3 sets of 35

Here till 9.45am too hungry to stay longer. Was very good today. Not as great as last week. But that is ok. Still worthwhile.

[NeCrOmAnCeR]

Super sore Chest from last night. No effect today on workout.

Barbell curls: Barxforever 5kgx15 7.5kgx15
10kgx12

2/ 1x12
3/11.25kg x 9
4/ 1x9 fast n strong

12.5kg x 6 1 more rep than normal.

Eugene Pressdowns
49kgx20

54kg x 18 crazy

talk/rest

63kg; 1x10 WOW 7 is my max till now.. Felt super strong.

2/ 1x7
3/ 1x7 need to check.. but think 3 sets are a PR!~! crazy strong

Dumbbell curls: 18kgx10 pumped now

20kg
1x8
1x8 in pain on right and not want to do these.
1x9 finally improvement

Hammer Triceps: 70kgx12
75kgx8
3/ 1x8

77.5kg x 8

80kg: 1x8 : 10kg increase

Atlantic still painful
41kg
1x10
1x9 STOP

Tate Press:
27kgx16

30kg test
1x12
1x12 best in a long time

Concentration MTS 35kg
1x15
1x15
1x15

Reverse
1x25
1x20
1x20.. pain

MTS Triceps: 35kg
1x15
1x15
1x15


Way too late again. Still here 90 minutes.

[NeCrOmAnCeR]

Very late.. 3 t'shirts tonight. Gym to self mostly.

Unstoppable. Golden night where could have done more Squats and Leg Press sets: weak on Leg Xtensions

Leg X all fine.. 7.30pm start

Squats: Barx20 20kgx20 40kgx15 50kgx8 back tight

55kgx8 no belt: rest waiting to get belt out of car

57.5kg x 8 belt on

60kg x 7 felt good.. Lower back locking up. Almost lost it on 4th rep too deep

62.5kg x 6 super strong reps. 4 last week.

65kg x 6 deeper at end of set. Could have done 67.5kg today.. But already been here too long. 5kg increase

Leg Press:
6x12
7x10
8 plates x 8

9 plates
1/ 1x8
2/ 1x8
3/ 1x8 solid

4/ +10kg 1x6
5/ 1x6 loved both sets. Deeper at end. 30kg per side added to 8 plates last time 3-4 weeks ago.=60kg

8.50pm

Leg X

Usuals 75/103 and every pin up to 131 x 12-15

131x12
138x12

+2.5kg: 1x2

+5kg
1x12
1x12
1x12

9.20pm leave.. Could have got Sissy Squats in too

Wrecked for rest of the night. HOWEVER fine the next day!





''

[NeCrOmAnCeR]

Parkview ride: 50 14km mins

94.9kg

Quads sore but fine. No rating.

Early workout. Still no sign of Paul.. Not as fantastic as last week. But still best day of the week

Bar x 60 2.5kg right shoulder warm ups

Viking Press: 40kgx60 60kgx15 65kgx12-15
70kgx12
72.5kg x 8 to failure.
73.75kg x 7 3 reps max last week

75kg x 4... 2.5kg PR!~! 3 goes to get it started

Pinweight Shoulder Press: 74x12 81x10 88kgx10

no stuffing around with 2.5kg add on's

95kg full stack: 1x9 1 more rep than time.

+2.5kg 1x8 WOW so good!

But wait!! +5kg 1x5 then not move.. PR's that I have always dreamed of..

Rear delts on Pec Dec
68x15
75x10
82kgx10
+2.5kg x9

+5kg x 9 still not failure.

89kg x 8 PR!~!? Think so and still not at my limit

Side Laterals: 1x25
+5 1x20 in pain
+10 1x12 hard to get reps.

Front raise Barbell
1x19
1x18
1x17

1.25kg 1x12

2.5kg 1x13 more amazing progress.. cannot call it PR's but awesome

30kg Rear Watson delts
1x12
1x12
1x12? forgot to write down.. but was very heavy.

[NeCrOmAnCeR]

95.5kg WOW from 89.5kg in 4 weeks..

Wide grip Chins 1x24
2/ 1x15 and hold

Finally get to see Steven here. Was so good.

Gym packed.. No choice but to go

Bent over rows: 20kgx15 25kgx12
30kg
1x10
1x10
1x10 fresh first exercise.

DC Smith Shrugs 30kgx20 40kgx12 lower back grief

42.5kg
1/ 1x10/2
2/ 1x12/ 1x3
3/ 45kg 1x9/3/3 should have done 4th set.

Underhand Laterals
70kg x 15
80kg x 10
85kg x 9
4/ 1x9

90kg x 4 left hand lose grip

Medium grip pulldown on other machine near Pec Dec.
190kgx8 too hard
175kg
1x12
1x12
1x15

MTS Front Pulldowns
65kgx15
70kg x 10
2/1x12
3/ 1x11

Incline Dumbbell rows
30kg
1x15
1x15
1x17

Straight Arm Pulldowns.

56kg
1/ 1x10
2/ 1x10
3/ 1x9 drop 1x4 drop 1x4

23 working sets.

[NeCrOmAnCeR]

Venmans loop overcast with Jumper on. 39mins 3.2km

95.2kg

So late after doing Stair handrail... Was keen to go earlier.. No fun going late.. Everyone seem to leave as got there.

6.30-8.15pm

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

88kg: 1x13
2/ 1x14

3/ [b] 95kg 1x10 beating 8 reps last week
4/ 1x10
5/ 1x10

6/ +2.5kg 1x6 would do another set. but been on it forever.

Hack Calves: 40kgx30 60kgx20 80kgx20 100kg x20

120kgx20 6 plates

7 plates: 280kg crushing me today.
1x14
1x14
1x12 drop 6 plates 1x11 drop 5 plates 1x12

Seated Leg curls: 82x12 89x12
96kg
1/ 1x10
2/ 1x13 ridiculous strong smooth reps. after 8 max last 2 weeks.
3/ 1x15 WOW

4/ 103kg: 1x8 a proper set/ not struggle,like last 2 weeks for 3 reps.
5/ 1x10

6/ 110kg x 4 Limit! Move up a pin.

Seated Calf had to wait forever:

40kg x 20

45kg: 10 rep sets last week

1/ 1x15
2/ 1x16
3/ 1x15
4/ 1x15
5/ 1x16 drop 1x12 40kg

Destroyed for rest of the night. Could not move so much fatigue/soreness. And no appetite at all!

[NeCrOmAnCeR]

Chay ravine walk: Super slow. 6 mins off pace.. WHy? 45.45 3.2km

95.6kg

5.45pm gym.. Get new Go Proto ordered from Nutrition Warehouse at 5.30pm

Unstoppable tonight.. Should be out by 7pm.. No.. 7.30-7.40pm.. Solid 2 hours. Could not stop with this many PR's

Hammer Bench

40kg x 100
60kgx20
65kgx15

70kg x 9 really nice.. (6 reps max last time)

2/ 1x0
3/ 72.5kg x9 full easy reps.
4/ 75kg: 1x6/ crazy!
5/ 1x6...……………………….10kg more than last time.. Feels so good!

Incline Hammer
50kgx20
55kgx15

60kgx15 wow... 10-12 reps before

62.5kg x 10 solid.... 6 reps last week.

65kg: 1x6

REST

1x9 so perfect. Wow!

67.5kg x 4 now at limit. 10kg more than last week.. 2 PR's

Flat Dumbbell Press: 22kgx20 30kgx20 36kgx12 all done fast no rest

42kg: 1x9 right shoulder twinge....Over confident. Need to slow down.

44kg x 8 solid. Up fine too.

46kg x 3 feel right go one me.. Still up 2 dumbbell sizes![/b]

3 PR's but wait there is more

Flat flyes: 24kg
1x15
1x16
1x15... hard failure every time.

Chest Press: 110kgx16 easy

[b] 117kg 1x14 and hold

124kg 1x8 found limit.
another
1x8

Pec dec 110kgx12 got taken off me.

Cable crossovers: 21kg
1x12
1x12
1x12

25 working sets.

[NeCrOmAnCeR]

RPM class late and up the front soaked.. Not hard for me.. Hard for everyone else.

Heavy rain today. And a chill in air.

94.2kg wow 2kg increase from last week??

Hack Calves:
40kgx20
60kgx20
80kgx20
100kg x 15

110kgx110-12

120kgx12

125kgx10

130kg: 1x8
1x8
1x8 extreme. Crushed me every set.

Pinweight not strong today

200kgx21
+1 1x22
+2 1x21

+3 1x23
5/ 1x23

Leg raises:
1x29
1x30
1x30
1x30

Swiss ball crunches
1x12
1x12
1x11 so hard.. Abs already sore from last night.

Reverse crunches
1x29
1x30
1x30

over it.. to stay any longer.. No where near as good as previous 2 weeks. Dead today.

[NeCrOmAnCeR]

5pmish still too late.

Barbell curls: Barxforever 5kgx20 7.5kgx12+
10kgx12

11.25kgx9
3/ 1x9 hard. Should be easy.

12.5kg x 8 took everything to get past 6 reps.Did last week

Underhand Pulldowns: 28/35/42 want to do Eugene Pressdowns. But think best to rest it this week.

Full stack
1x12
1x12
1x12


Lifestyle Preacher.. Hurts left arm and cannot lower all the way down.
50kgx10
55kgx10
60kgx8
62.5kg x8
65kg x 5 crushed me.


Close grip Smith:
40kgx12
42.5kg x 10 fine
45kg 1x10 smooth full reps.

47.5kg 1x8 8th at limit to failure.
Long rest
still
1x8 could not increase by 1.25kg.

Tried low incline both arms dumbbell curls: too much pain 15kgx10
12.5kg....no.. just stop.

Atlantic Preacher in the corner: Hurt but pushed through
61x12
68x10
75x10 left more pain.

82kgx8 one off full stack
2/ 1x7 so much pain

Tate Press: 30kg
1x15
1x13
1x14 extreme failure.... 32.5kg dumbbells too big to use.

Cable kickbacks
17.5kg
1x17
1x15 right arm ok now. Does same reps as left.

3/ 1x17

Cable curls: 15kg
1x12
1x12
1x13..... Been here so long...

13 sets Triceps
15 sets Biceps.

[NeCrOmAnCeR]

Leg x: Usual prep had to wait.. 5.45pm

96kgx20 33kg singles x 3 sets of 20.. just wanted too.

Squats
Bar x20
20kgx20 40kgx12
50kgx8
55kgx8 no belt.. Always feel so heavy these 2 sets when they are easy

skip 57.5kg

60kg: 1x7 belt on. Perfect!

62.5kg x 6 took it out of me. Determined not to stop till 6 reps done

65kg x 6 long rest. Went deep at the end. very happy

67.5kg: 1x5 nice depth tight.. No failure till 5th rep

Steve doing 200kg Squats beside me and had the most wonderful conversation.. Not seen him since January for descent chat.

Rest way too long.

70kg: Almost thinking should not do it. 1x3! full depth.. Not too high.. Finally feels good to have real weight on the bar.

Extremely busy leg room today..Made a change.

Squat Press: ( Should be Atlantic Press but never feels like does anything. However in hindsight I should have. As was weak on this today.

6x12
7x10
8x8
9x8

10x8 heavy

+10kg x8 felt hard.. but not give in

11 plates
1x6
1x6 crush me both sets and not feel as good like last time.

10 plates

1x11
1x11.

6 working sets

7.10pm

Leg X 75/103
110kgx12
117x12
124x12
131x12

138kg:
1x12
+2.5kg: 1x12
+5kg 1x12 solid
2/ 1x12

3/ 1x15

7.45pm finish

Took me 2 hours plus to eat. No appetite.

No Leg soreness on Monday.. I mean NONE..

[NeCrOmAnCeR]

Parkview ride: 53 mins 13.3km no leg soreness.

Standing Military Press: barx forever
10kgx20
15kgx12

20kg:1x9
2/ 1x9
3/ 22.5kg x 4 extreme.. could stay and do another or back off set.. But wanted Viking

Had to wait for it. Biggest jump in warm ups today
40kgx20
60kgx20
70kgx10

72.5kgx9

75kg: 1x7 beating 4 reps PR last week. I thought this was awesome..but wait!

76.25kg: 1x8 unexpected

77.5kg x7.. no hesitation.... Been here forever and wanted to move on. So got Smith Machine then came back

to test myself. Thinking not even move it

80kg: 1x3 PR!~!~ ONLY 10kg more than last week! No wonder I could not move when I got home for hours. Totally destroyed.

Seated Smith Machine Military press
30kgx10
40kgx10-12

42.5kg 1x8 heavy.. 8 last time

43.75kg crush me 1x6

42.5kg x9 perfect

next set 1x5.....for 5 sets.. die hard from giving so much already

Rear delts:
68x15
82x14 felt like all these sets super difficult.
+2.5kg x14
+5kg x 12 so fatigued
89kg x 8 still same limit

Side Laterals
31.5kg x20
+5 1x14
+10 1x15
+15 1x15 never got this far without pain.

40.5kg 1x12

+5 1x6 found limit.... All huge PR improvements

Still more to come. Every Squat rack being used. SO no Barbell available

25kg pre set never touched before.

1x9
1x10
1x10 extreme reps. Pushed hard to get these... Gym packed to the rafters. Could not move.

Rear delts:

27.5kg: 30kg was taken... But think too far gone to do that weight.

1x16
1x15
1x15

28 working sets. Could not eat or do anything for 3 hours.

[NeCrOmAnCeR]

95.72kg.. always peak on Tuesday nights. Hoping for 96kg.

Courtney was here. O<M<G! so happy to see her and have conversation.. Not since February/March. Showed me her new business name and card. New gym equipment to train people from home. So inspired and happy for her.. To think we use to talk about doing HPC course and she has gone and got it all done. Now on her way to living the dream of teaching people. What I need to do.

4pmish.... 4.20-4.30pm start. Wish got here earlier now.For more conversation. No sign of Paul.

Chins
1/ 1x19
2/ 1x17 and hold... Less reps first set. More reps second set.

Medium grip Pulldown
77kgx15
left arm ache
87kg x 12
3/ 1x12 full reps till last 2 stretch and pulldown.

Dumbbell Rows: first time in over a year plus

40kg 1x12 easy

46kg: heavy.. right arm smooth. left arm struggled.
3/ 1x12
got nothing else to give

Trap bar: 40kgx20 50kgx15
55kgx12 still limit

57.5kg x10 maybe 12. Felt better than 55kg

60kg: 1x8 up 10kg
2/ 1x9 smooth then fail. Actually want to do more.
3/ 1x9 and hold

Underhand Laterals
80kgx12
85kg
1x8
1x8 left in pain

90kg x 5 4 reps last week.. At limit.

Bent over rows:
20kg x15
25kgx12
30kgx12
2/ 1x12
3/ 1x11 actually more reps than week.. by 2. Big improvement for me.

MTS front Pulldowns
65x12
70kgx10
3/ 1x10

Straight Arm Pulldowns

56kg: 1x12 PR by 2 reps!
2/ 1x10 lose it
3/ 1x10
drop
49x4
42x6 fail on each

23 working sets... 5.30pm finish. Just in time. Maximum capacity like last night. Happy to be leaving

Both nights have been amazing quality.

Not shattered from Back today.. Like every other week

[NeCrOmAnCeR]

Venmans loop 11.30am... Very hot but nice. Huge amount water been through first stream. Still flowing on second one.. Middle one dry.
49.49 4.3km

Wanted to go 3-4.30pm.

End up 4.40-6.30pm.. Would have left earlier if not for Romanians and excessive Seated Calf raises Would have left 5.50pm

95.52kg Even ate lots before still weight is low.

Lying Leg curls: All usual warm ups perfect

1/ 88kgx15
2/ 1x12 slow pace down

3/ 95kg 1x12 keep tight. 12th rep hard.

4/ 1x10 but awful. rested for it too. 1/2 reps at the end.

5/ 1x10 full and faster reps. Then would not move past 10

6/ 1x10+hold at top. stronger set.

7/+2.5kg 1x8 WOW how??

8/ +5kg 1x5 very strong

Hack Calves: 40x30 60x20 80x20 100kgx15 then slow 5

120kgx20 now heavy.

7 plates:
1/ 1x16
2? 1x14 not take a breath.
3/ 1x15

4/ +10kg=300kg 1x12 strong.. Not expecting to feel this good.

5/ 8 plates: 320kg 1x7 wow

6/ 1x7 drop 7x7 6x10 5x10.. 34 reps added 40kg today!! last week killed me on 280kg.

Seated Leg curls:
89x12
96x12
103x8
2/ 1x9
110kgx5 all out.. ideally this should have been 8 rep sets.. But not there yet.

Romanian Deadlifts.

Finally feel not shattered from Back that I can do these. Plus prefer to Standing curls with constantly being bound up hamstring/s

40kg x12

50kg x 8
2/ 1x8
3/ 1x8 Amazing girls here doing Squats/ training hard. Inspired me to do more. They did so many sets.

set up calf raise then came back

4/ 55kg x 6 solid..... 18 working sets for Hamstrings

6.15 now

Seated Calf raise
45kg x 15
2/ 1x15 felt good.. slow and full reps.

[b] 47.5kg: 1x12 real nice
4/ 1x12 so perfect

5/ 50kg: 1x10 WOW
6/ 1x9 still not crushed.

7/ 52.5kg: 1x7 not kill me.
another.
8/ 1x8 fail on 9th: Only 7.5kg per side increase.Never touched anything over 45kg= 15kg increase PRT sets. AMAZING

Then not even smashed like last week for rest of the night. Makes no sense.
Calves mildly sore the next day.

in LOVE with training so much now.

[NeCrOmAnCeR]

Chay ravine walk: too late as always.

43 mins 3.2km

Went to gym really late... Shops just before 8pm... As need all the benches for myself.
Worked out perfectly.

95.2kg

Increased dumbbell size and Weight up on Smith quite a lot. But still felt like easy workout/not enough volume/ Wrecked me that night and so
much pain on Saturday.. 10/10 got me good. Not even want to train Arms on Saturday

Low Incline Smith: 20kgx40-60 right shoulder has a twinge but went away. Flat flyes 20kgx15

4 sets of: 30 reps. Drop sets.

1/ 35kg 1x10 1x10 1x10 all easy. Keep shoulder out.

2/ 37.5kg: 1x10 1x8 1x5 die so hard/ over ambitious

3/ 35kg: 1x10 1x10 1x8 die but okay.

4/ 35kg: 1x10 1x8 1x6 really dead.

Low Incline flyes: 20kg up from 18kg felt just right in my hands. No pains or signs of failure on these sets.

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

Flat Flyes:

1/ 1x13
2/ 1x11
3/ 1x12
4/ 1x12 took everything to get

[NeCrOmAnCeR]

RPM class full. As try to book night before instead of days before.

94.5kg here. Not fasted

11.30-12.30pm. soooo late.. Empty. But worth it.

to be continued

Leg Press Calves
5x30
6x20
7x20
8 plates x 15
+10kg
1x12
1x12
1x13 just

Pinweight Calves

200kg x 20
+1
1x20
+2 1x20
+3 1x22
1x25
1x25

Leg raises
1x30
1x30
1x30
1x30

Reverse leg raises
1x30
1x35
1x35

Ball crunches:
1x12
1x11
1x11

Rollouts
1/ 1x33
2/ 1x35
3/ 1x35

Planks:
1/ 2.00
2/ 2.00

Empty but still small glimmer of awesome beauty.

[NeCrOmAnCeR]

Totally wrecked and felt like not going to train Arms.

However. Triple sets made a huge pump. Like muscle tearing hurting pump.. Agony all night and next day as if they were forced to grow!

[b]96.1kg.. WOW :a lot of water. But finally did it!!

Triple Pressdowns: Followed by overhead extensions: No way can do Dips as per Y3T Protocol

Full stack:

1/ 1x12 1x12 1x10 too hard.

2/ 1x12 1x12 1x8 drop 38.4kg

3/ 42kg 1x12 1x12 1x12

Overhead Press:
38.5kg
1/ 1x20
2/ 1x20 took everything
3/ 1x20

Unsure what to do..

Decide on Ez bar curls: 10kg x20 15kgx10
15kgx13 strict

17.5kg x 9 nice
1x6 can feel die......facing back to Preacher

Decide normal Preacher curls
10kg x15
12.5kg x 15 left in pain. Now gone at the bottom.
15kg x 12

17.5kg: 1x10 at limit
2/ 1x10
3/ 1x10 loved I can pull these off. Normal weight to use.

<MTS Tricep Extensions
40kg x 12

45kg: 1x9
1x10

50kg

1x8
1x7 WOW... 15kg increase. SO BIG

[NeCrOmAnCeR]

7pm: Suppose to go 4pm with Jason and Prue. But Prue injured.
and
Nat was so awesome today. She took hours out of my afternoon that was 100% worth it.

Leg X: all easy and no pain.

Squats:Barx20 20kgx20 40kgx14 deep
50kgx8-10
55kg x 8

60kg x 8 belt on

62.5kg x 8 yes. beating 6 reps.

65kg: 1x7 strong

67.5kg : 1x6 heavy.. 7.42pm

70kg: 1x5 beating 3 reps last week. Good but need to be deeper. Felt extremely heavy.

8.05pm

Leg Press:
6x12
7x8
8 plates x8

9 plates x 8

+10kg: 1x6 crushed me

1x8
1x8
1x8: 5 sets of heavy.. But just cannot progress to 10 plates

Leg X

75/103

110kgx12
117x12
124x12

131x12
138x12

+2.5kg:
1x12

+5kg
1x11
[b] 1x15
1x17 struggle

[NeCrOmAnCeR]

NO LEG SORENESS At all today. Weird

Parkview ride all fine 50 mins

Aim for 4.30. Talk outside to gone past 5pm. Well worth it though. Saw Jade for first time in my gym

Viking taken

Pinweight Shoulder Press: 60kgx50
81kgx20

95kg full stack: 1x15
skip
2.5kg

+5kg: 1x10 beating 8 reps last time.

2/ 1x9 limit. Not like can get anymore.Once get 15-20 reps.

Viking Press: 60kgx15-20

70kg: 1x12-15

75kg: 1x10

77.5kg x 9

80kg: 1x4 felt strong then failed before 5th rep.. May have been too ambitious or fatigued from first set.

Rear Delts:

75kgx15 now warm ups what use to be my PR

82kg x 14

89kg:
1/ 1x9
2/ 1x9
3/ 1x10 brutal sets.

Side Laterals: 40.5 x 15

+5kg 1x10
+10kg 1x9 never touched this before.
=15: 1x7 at limit... 3 PR's

Front Raise Barbell

Bar x 20

+2.5kg: 1x15

+3.75kg: 1x8 extreme

+2.5kg : 1x15

1x15 5 hard sets with 1 PR!~!

Rear Delts:

27.5kg

1x15
1x15
1x15

23 working sets.

[NeCrOmAnCeR]

No walk today: Shoulders not destroyed last night. But feel sore and full caps.
95.64 my high weight day too
Chins
1/ 1x22 and hold
2/ 1x14 die

Wide Grip Pulldowns on cable.. Not used this attachement in forever. But actually felt awesome when done strict to Chest.

1/ 77kg x 18 smooth
2/ 87kg x 9 but not full reps
3/ 77kg+2.2kg 1x15 full reps now
4 +4.4kg= 81.4kg 1x12 nice

Smith DC Shrugs 15kg increase and they sore the next day

30kgx40 40kgx20

1/ 45kg 1x13
2/ 47.5kg 1x13 10 then 3. First 10 very smooth.

50kg: 1x9 1x3 heavy

52.5kg: 1x7/9 then singles to 12.. rack catching everytime.. Was too heavy. But need to push the limit.

Dumbbell Rows

48kg
1/ 1x10 right does smooth and got more in me.. Left struggles and fails at 10
2/ 1x10
3/ 1x10

MTS front pulldowns: Unsure what to do
65kg x`12
70kg x 10
long rest
3/ 1x12-15

Rack Deads first time in a very long time.. Before injury finally got to 4 plates 180kg: Now 130kg my max

40kg x 15
50kg x 10
55kg x 8 so hard
3/ 1x7
4/ 52.5kg x 8 much better reps.
5/ 50kg x 12

Straight Arm Pulldowns
56kg
1x12
1x12
1x11

Low rows:
70kg
1x14
1x13
1x13 drop 60kgx 8 reps

21 working sets. Not as busy like previous 2 weeks.

[NeCrOmAnCeR]

Venmans walk: 45 mins 3.3km

Lying Leg curls: All the usuals + 88kgx12 2/ 1x13

Full stack: 95kg
1/ 1x12 and hold fight for last 2 reps.
2/ 1x12
3/ 1x11 die on 11

4/ +2.5kg 1x10 so strong after full set above
5/ 1x12 WOW

6/ +5kg 1x8 beating 5 reps last week

7/ 1x9 rest pause for 2= 11 reps: It actually moved! never usually does.... Could not stop on here today.

Hack Calves:

7 plates x 16
2/ 1x16
3/ 1x16

+10kg= 300kg
4/ 1x11-12

5/ 8 plates: 320kg: 1x8

6/ 1x8
7/ 1x8 7x5 6x6 5 plates x 10 =29 reps

Seated Leg curls. Had to wait 10-15 mins for.

82x12 89x12

96kg:
1/ 1x15
2/ 103kg x 10
3/ 1x13

4 110kgx8 beating 5 reps last week.. really nice

5/ 1x7 to failure

Seated Calf

45kg x 17 easy

47.5kg x 10 hard

50kg x 9 killed me

1x10 nothing like last weeks sets.. Not good

47.5kg x 10-12

45kg x 20 WOW easy

6 sets:

Room was dead tonight.. As got here later. No inspiration to stay longer or do RDL's plus weaker than last week. AND Rack deads last night.

[NeCrOmAnCeR]

Gah Up the front with UV lights on in bike class.. Unpleasant. Soaked hard. Cannot see who is here.

Packed gym but no one good here. Plus Pinweight calf is broken 93.9kg fasted 94.6 last week unfasted

Hack Calves
40kgx30 60x20 80x20 100x20

120kgx12
125kgx10

130kg
1x8
1x8
1x9 crush me like last time.

Hanging Leg raises
1x30
1x30
1x31

Ball crunches
1x13 fast n strong... then die for next sets
1x12
1x12 abs burn like hell.. I am sure it is from Dumbbell Pullovers last night. As happened before.

Reverse crunches
1x30
1x30
1x30...

No incentive to stay longer. And been here for 1 hour after cycle class. Need to eat.

[NeCrOmAnCeR]

Chay ravine in pouring rain.. Stream ran hard in stormwater run off part on way back. Not soaked. Much slower with umbrella. 45 mins 3.25km... 8 mins slower with umbrella

96.2kg very happy!


Smith Flat Bench: 20kg 1x60/10/10/10/10 for 100 reps burning.
30kgx20

40kgx15
45kgx12 heavy but full reps
47.5kg x 8 no failure

48.75kg x 8 higher reps. but no failure.

50kg:
4/ 1x8 solid and touch chest last rep.= 5kg more

5/ 51.25kg 1x7 last rep failiure but not as low.

6/ 1x6 quality but fail harder. 12.5kg more PR than last time.

Incline Hammer had to wait for it.. I should move on and do something else. Incline dumbbells now I can

40kgx20 50kgx15 55kgx15
60kgx 10
2/ 1x10

62.5kg x 8 at limit?

63.75kg x 8 solid

65kg x 8 not failure

67.5kg x 3 started strong but failed hard early.. Want to get 8 reps and on to 70kg

Dumbbell Pullovers: dreading these.. Area was packed but then all cleared out.

26kgx30

52kg x 22 so smooth

54kgx15 again perfect to the end

56kg x 10 perfect reps. Wow so good.. Up 3 dumbbell sizes

Chest Press

117kgx15

124kgx15 peak last time?

131 x10

138kg x 10? Last time touched this was July 2017

+2.5kg x 9

+5kg this is crazy

1x9

1x8

1x10 long rests between... Totally blown away.. 110kg always my limit >> UNSTOPPABLE

23 WORKING SETS

6.15-8.15pm.. Not even talk during workout till the end.

[NeCrOmAnCeR]

Extremely sore from last nights epic Chest session.. but still went to gym anyway..Was not any weaker. But not fresh enough to push through plateau's and break 2020 PR's....and weight was way down

Barbell curls: usual preps
10kgx12
2/ 1x15 with belt and right tune.

3/ 11.25kg 1x10 took everything
4/ 1x10

5/ 12.5kg x 7 nice then fail..

Eugene Pressdowns:
42kg x20
49kg x20

56kg x 20 WOW so easy

63kg
1/ 1x9
2/ 1x9 PR???

3/ 1x7 die...….if not so sore I am sure would do more reps.. No way can jump up to 70kg but 2.2kg add ons. Just one be nice.

Tried 18kg dumbbell curls.. right hurt so much.. Need another bicep exercise to be more warmed up for them.

Atlantic Preacher killed me too
75x10
82kg x 8
82kg x 8.. so much pain in left arm. Nothing in right.


Aim for 5pm-6pm... think it was 5.15 here.. Ended up 6.45pm and done all of the above. Needed another 45mins here at least.. want to get more meals in.
:Like last night. Train too long/late= 1 meal in only. Got 3 in tonight.. Last one a real grind.

Doing Pressdowns: Benn came up to me. Not seen in 10 years so was a big compressed catch up... Wild and so good.. Losing momentum not matter
too sore to go hard. But was really good

[NeCrOmAnCeR]

Leg X usual prep no issue No one good in here tonight. Mostly empty.


Leg Press: 5 plates x 20 prep

1/ 5 plates+10kg: 1x20/20 Wide 1x10/10/5 all fine

2/ 1x20/20 1x10/10/5 fine

3/ 1x20 1x20 feel better. 1x10/10/5 very good.[b] wanted to increase to 6 plates. But the fatigue makes Squats so hard.

4/ 1x20 1x20 1x10 1x10 1x5 perfect

5/ 1x20 1x20 harder going 1x10/10 1x5 make sure to get all done.

[b] Leg Extensions:

1/ 103x10 89x10 75x10

2/ 110x10 96x10 82x10 fine

3/ 110x10 96x10 82x8 fail.. locked up

4/ 110x10 96x10 82x10 super strong these.

5/ 110x10 96x10 82x10 very strong again.

Squats barx20 20kg20

35kg/side

1/ 1x12 perfect

2/ 1x11 sweating hard.. on cold night

3/ 1x11 die..soaked

4/ 1x11 felt easier

5/ 1x12 after longer rest. Locking up. Get deeper through out set.

6.20-7.20pm.. Weight was way down. Not too locked up after.. Feel okay on Monday. Soreness more prominent on Tuesday 7/10

[NeCrOmAnCeR]

Parkview ride: Finally and I mean FINALLY GOT TO SEE PAUL O'Brien.. Who wrote my first program to put on serious size in 1997/98.
Always ride past his house for years
and been wanting to see him outside. Has the best stories.. Great catch up 51 mins 13.5km


95.6kg

Standing Military Press: right hurts till 2.5kg warm ups: 10kgx20 15kgx15

20kg/side

1/ 1x12 very nice
2/ 1x10
3/ 1x11 almost stuck on 10th... better reps than last time

4/ 22.5kg x 5 would have got 6..hesitated... Improved on last time

Seated Military Press: ( had cool chat with Owen who was doing amazing Squats beside me.)

40kgx12 easy

42.5kg x9

43.75kg x 8 no failure ( 6 reps limit last time)

45kg x 8 just above nose.

46.25kg x4 very extreme last rep; = 2.5kg/5kg increase total

Viking Press

60kgx20

70kg x 9 ouch pushing too hard and not rest long enough

75kg x 9-10 much better

77.5kg x 4 die... Not good at all.. As previous weeks 8 reps.

Side Laterals: 40.5+10 wanting to go up a pin today. But very weak

1x10 too much

40.5+0
1x12
1x12
1x12 limit

Rear delts:
75x12
82x12

89kg:
1x9
1x10
1x10

Barbell front raise in rack

Barx17

1.25kg x 15

2.5kg x 15

3.75kg 1x9 sort of hurt/ sort of ok

2/ 1x9 better with belt.. is good

3/ 1x10 Improved!

Rear Delts:
27.5kg
1x15
1x15
1x15

28 working sets: 4.20-5.45pm. Wanted to get out earlier.. Annoyed underground car park closed.. No spaces anywhere.

Not wiped out by workout after

[NeCrOmAnCeR]

No cardio

95.3kg


Wide Grip Chins:
1/ 1x19
2/ 1x15.. not as good.

Underhand Laterals: 60x20
70kgx15
80kgx10-12

85kg:
1/ 1x10
2/ 1x10

90kg
1x10 WOW>> Use to be 5 reps.
so easy
another
1x10 SHame cannot do 95kg

Trap Bar shrugs
40kgx20 50kgx12+
55kg x 10

60kg/side
1/ 1x8
2/ 1x11
3/ 1x12 been struggling with reps on these for 2 months.. 3 plates should be easy.... 4 plates should be where it is.

Wide grip Pulldowns

77kg x15
87kgx9

81.4kg: 1x12.. then next set rest and do full stretch reps.... 1x15 awesome

Bent Over rows': 20kgx15

30kg/side

1/ 1x13 felt so good
2/ 1x13
3/ 32.5kg x10 really nice
4/ 1x9

5/ 35kg x 7 still perfect form

6/ 37.5kg x 5 still quality : 15kg increase... back very sore next day

MTS Front pulldowns
65x15
70x10
70x10 still at limit.. Should be full stack for 10

NOW

Incline dumbbell rows on the weird bench

30kg x 15 felt good

32kg test 1x12 wow
another
1x12 same goodness

34kg x 9 Amazing.. PR!~! sets could have tried 36kg too.

24 working sets... Feel like done less this week... Yet smashed it too..

[NeCrOmAnCeR]

Venmans walk : Late: saw one Kangaroo and a stunned Frilly Neck Lizard.. Put him to side of the road and hope he is ok.
soaked back on return: Stream full from rain on weekend.
Found out that tree near the other stream is 294 years old. 1726...50 years of growing before any white man came here.

49 mins 3.5km


All set to go 4.20pm. Went to Chemist. Start driving to gym. Realise not seen headphones. Which I must have picked up before my walk.
Came home and looked for an hour.\
Even drove up to Venman's to see if dropped when I got out of the car. No... drive to gym just as getting dark.

End up 6pm start.. 7.45pm finish.

Weight was way down today. No reason for it.

Awesome chat with Cam as he looking Jacked as walked in and had to find out how/why.. Such a nice guy. Set me up for workout.

Gym more packed today than previous 2 days.

Lying Leg curls: Slow and lots of usual warm ups/ 32 to 67 non stop.
74x12
81x12
88x12

95kg full stack
1/ 1x12 hard but full reps.
2/ 1x11 die early
3/ 1x12 better

4/+2.5kg 1x9 die
5/ 1x8

+5kg

6/ 1x9 I am sure would have done another set? Not written down.. Hmmmm

Hack Calves: 40kgx30 60x20 80x20 100x20 120x20

7 plates: 1x16 strong
300kg x 15 slow and full reps.

8 plates
1x10 not move for 11th
1x9
1x9

6th set
8x8
7x6
6x6
5x10 drop sets=30 reps.

Seated Leg curls: 75x15 82x12 89x12
96kg x15

2/ 103x10
3/ 103x15 too long rest.

4/ 1x12 forgot to change pin.. Annoyed

5/ 110kgx8 solid.. but been here too long.

Romanian Deadlifts.. Leg room was packed and so many females training legs was awesome. Inspired

40kgx10
50kgx12 tight

55kgx10 with straps no belt

57.5kg x 10 lower back grief

60kgx 10 really nice

62.5kg x 8 limit.. 15kg increase over 2 weeks ago

Seated Calf raise

40kgx20
45kgx17 all easy

47.5kg x 12 felt good

50kg x 9 not quality. Struggled.

47.5kg x 12 better.

another 1x12

45kg x 20 to prove how easy it is. drop 40kgx10 = 30 reps

6 sets.

Lower back locked up from Heavy Bent over rows and RDL's got worse through the night. Hot shower not help.
Agony asleep and extremely sore when woke up. Went away during bike ride Thursday morning. Then came back afterwards.

[NeCrOmAnCeR]

Never made it for Friday walk.. Annoying. Felt very hot even though was only 22 degree's

Gym 6.15pm-8.15pm WAY too much talking. Would have lifted heavier and got more volume in.

165 reps with tiny pauses on bench

Hammer Chest Press
40kgx20-25
60kgx15-20 very very easy

70kg x 12 brave to put big jump up weights in.

72.5kg x 10

75kg x 8

77.5kg x 4 fail trying to get 5th Beating last time by 5kg

Hammer Incline Press 40kgx15 50kgx10 55kgx12.. rapid warm ups.. then rest

60kg x 15 so easy

65kg x10 beating 8 reps previous best.

67.5kg 1x8 Wrote it down these are the reps I wanted. Beating 4 reps : 2020 PR

2/ 1x6 harder. Yet still Improved. took a long time on these.

Flat Dumbbell Press: 22x30 30x15 don't have to do these.. Just feels like way to set up for big lifts
36kgx12-15

42kg x 15 easy

44kg x 14 WOW Blew my mind

46kg x 8 felt limit and not laying on bench properly.. Worried right not pushing as smooth.
Could have looked at
48kg for test with a spot

Flat flyes:

24kg x 20

26kg
1x16

3/ 1x16 up on dumbbell size felt easy.

Pec Dec: Normal 110kg limit.. Today up 2 pins ( hoping for full stack miracle but no.)

103x15
110x13
117x12

124 x 8

Cable crossovers: 21kg first set amazing..Next 2 sets extreme 10/10 pain in left arm. so awful

1x14
1x12
1x12

95.5kg

19 working sets. Should be 25. Aches but okay as I write this. Say 5/10.. Nice n full

Back last week: Got waxed.. perfect skin.. this week... Absolute mess... Not been like this in a long time.

[NeCrOmAnCeR]

Actually have solid sleep Friday night. Usually always awfu;; Think Redcon 1 Fade out helps

Made class just on time and with better seat than last week.

94.2kg fasted

Good class.. Soaked but never use towel.

Much better today than last week.. Busy with good people.. Tell myself get in and get out by 9.30 to eat.
End up
enjoying it so much could have stayed till 10.30am. Left at 10.05.

Leg Press Calves.
5x20 6x15 7x15 all easy

8 plates
1/ 1x19
2/ +10kg x 15 easy

3/9 plates x12 solid been a long time since touched this. October last year?
4/ 1x11
5/ 1x13 stronger

6/ +10kg 1x12 still full reps.

7/+15kg 1x8 limit.
back off
9x12
8x15 all one set.

Leg raises
1x31
1x30
1x27 then taken off me

4th as leaving. 1x21 to play/test fatigue

Pinweight
200x15

+3
1x22
1x25
1x25/26 ultimate limit.

Ball crunches

1 x14-15 fast and explosive.

2/ 1x12 killed me

3/ 1x12 stronger

Reverse crunches
1x35
1x32
1x30 unsure.

[NeCrOmAnCeR]

15th August.

Got here daylight.. Aim to be out by 6.30. Enjoying workout.. Went till 6.45 then extra set.. Plus long chats to Fence guy then about to leave. Quality with Steven.Rare opportunity
and
Paul just came in on way out..Another great conversation with no time limit. End up 7.45pm

95.5/6kg

Lifestyle Preacher curls: so much pain.. Barbell warm up
40kg x 15
50kg x 10
55kg x 10

60kg x 9
62.5kg x 8
65kg x 8

67.5kg x 4 limit

Close grip Smith: Wonderful in here. Inspired by those around me. No messing around.. Short rests and hit it hard.

20kgx25
30kgx20
40kgx15 all warm ups

45kg x 12 smooth

47.5kg x 8 heavy but push

50kg x 6 hoped for 8 5kg increase over last time

48.75kg x 7 felt easier to lower

47.5kg x 7 wanted 9 reps.

5 hard sets.

Preacher bench with Ez Bar

15kg x 15 warm up

17.5kg x 15

20kg/side
1/ 1x9
2/ 1x10
3/ 1x10 pushed hard to get these. And lower all the way too. Strong!!

Talked to the loveliest girl..Who I have been wanting to for many week. And she was so awesome. Day made. Love watching her train.

Tate Press:
30kg
1x15
1x13
1x15 all strict to failure.

Spider curls: 9kgx20
10kgx 16

12kg x 11
4/ 1x11
5/ 1x12 pushed hard for extra 1 rep.. Also dropped 12kg on right big toe. but somehow all fine.

MTS Tricep Machine
35x10
40x10 warm ups now

45kg x10 heavy

50kg: full stack
1x8
1x8
1x8 extremely hard.