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

[NeCrOmAnCeR]

Venmans loop: Rain not happen as promised. Someone picked up all the rubbish I saved. Both streams not flowing . dry roads.
55 mins 4.0km

5pm-6.30pm; Packed gym: Lovely 24 degree day.

Hi rows: 60x15 70x15
75kg
1x12
1x12
1x16 long rest.

Smith Shrugs: 30x20 35x15
40x14
45x12 felt heavy

47.5kg
1x10
1x8
1x10

Rack Deads
60kgx8 smashed me: too heavy too soon.
65kgx8

70kg/side: 160kg
1x6
1x6
1x6 strong. Just nothing left to give. Lats ridiculously sore for 2 days after

Underhand Laterals: 80kg
1x10
1x10
1x10 right elbow grief.

Medium grief pulldowns 87kg
1x12
1x12
1x12

93.1kg

MTS front Pulldowns
65kgx12
70kgx8
75kgx8

Incline Rows: 30kg
1x12
1x12
1x15

Straight Arm Pulldowns
49kg
1x19
+2.2kg
1x10
1x11

1x16 drop 42kg x 3

[NeCrOmAnCeR]

No cardio today: No reason. Actually waiting for it to rain. SO could walk in it.

Atlantic Leg curls: 27x20 34x15

41kgx12

48kgx12
+2.2kg 1x10

+4.6kg: 1x10

55kg: 1x8 1x11L

+2.3kg 1x7 1x9L

1x8R 1x9L

+4.6kg 1x4 1x6 Left

Y3T Leg curls 3sets of 15 =1 set

53kg: 1x15 1x15 1x10 46x5

1x15 1x15 1x8 46x7

1x15 1x15 1x10 46x5

1x15 1x15 1x9 46x6

1x15 1x9 die 1x6 push through 46kgx7 39kgx8 did extra reps to cover.

Total devastation: Totally fried. No chance RDL's

50kg Calf raises

1/ 1x15
2/ 1x18
3/ 1x15
4/ 1x19
5/ 1x19 improved on last week.

Seated Calf 45kg
1x11
1x11
1x10
1x10
1x10 40kg 1x12

5pm-6.30pm

[NeCrOmAnCeR]

Chay ravine. Every stream flowing from non stop heavy rain all day and night Thursday: Biggest smile on my face.
Waterfalls everywhere/rush of water.: Climb up to old car wreck. Huge bag of rubbish I got out of creeks.

1.23mins...4.0km.... Lots of people on walk

Whole Smith Machine area to myself: Tried to go early: fail as always

6.30-7.30pm

Warm up 20kg: 1x80 [b] realise not done Incline flyes since injury and are quite painful/discomfort.

Low Incline Smith

30kg/side.. Limit. 35kg use to be normal when I started these.. 45kg max at peak

1/ 1x10 1x10 1x8

2/ 1x10 1x10 1x10

3/ 1x10 1x10 1x10

4/ 1x10 1x10 1x10

Incline Flyes: 18kg

1/ 1x10
2. 1x10
3/ 1x10
4/ 1x10 still limit; pain

Flat Flyes: 18kg

1/ 1x10
2/ 1x11
3/ 1x11
4/ 1x12 super pumped Love this feeling.

soreness was bad on Saturday: Even worse on Sunday: 10/10 pain.

Cable crossovers: 15kg

1/ 1x12 1x12 1x10

2/ 1x12 1x12 1x10

3/ 1x12 1x12 1x10

4/ 1x12 1x12 1x10

Pec Dec:

103x10 struggle

2/ 103x596x5 89x3

3/ 89x10

3/ 82kgx10 gay! Bonus set.

Chest always looks amazing after this and next 2 days

[NeCrOmAnCeR]

Full class.. I got the last bike. Lucky just on time. Very hard class too! Quite soaked and a good workout.

Hack Squat Calves:60/80/100kg x 20

110kgx12 2/ 1x12
115kg x 9
120kgx9

Pinweight: 200x25
+3
1x15
1x18
1x20

Leg raises: 1x30
1x31
1x29
1x29

Rollouts: 3 sets of 25

Reverse Crunches: 3 sets of 19

Planks
1:30
1:30
2:00 excruciating


Rollouts:
1x18
1x18
1x18 too fatigued for more reps

[NeCrOmAnCeR]

After missing last SUnday due to heat and humidity. After all heavy rain. Expected it to be a cool day. Not realise it would be this humid. 3 t'shirts. Extra soaked.

Squats: Barx20 20kgx15 40kgx15 50kgx10 fine 100%
55kgx8
60kgx6 Rest

62.5kgx6
65kgx5 Went very deep on 2nd rep. No 6th rep in me.

67.5kg x 4 die. 155kg/. Down from 170kg.


Leg Press: 5x12 6x10 7x10 8x8

9 plates: 1x7 solid
2/ 1x7
3/1x8
4/ 1x7
5/ 8 plates: 1x12

Leg X: 75/103
110x12
117x12
124x12
131x12
138x12
+2.5kg 1x12
+5kg 1x11

92.4kg Sissy Squat being used.


Soreness ridiculous. Cannot walk on Monday. Still sore as hell on Wednesday. 9/10

[NeCrOmAnCeR]

Parkview ride: First in a week: Overecast and humid. Soaked back. 62 mins: 14.27km.
Legs very sore. Slow ride

Monday: Never made it to gym.

Tuesday: New Walk : Bottom of Plateau. Rainforest like: Streams flowing everywhere. Waterfalls never seen before. Main one is huge. Wet feet many time crossing streams.: Full bag of rubbish. 1hr 25mins: 4.2km

Hi rows: Felt good today: 60kgx30 70kgx15 75kgx12 80kg: 1x8 2/ 1x8 3/1x8

Trap bar shrugs: 40kgx20
60kg: 1x13 1x12 1x12

Underhand Laterals: 80kg: 1x10 1x10 1x10

Medium Grip Pulldowns:
87kg x15
x15
97kg
1x7
1x7

MTS Front rows:
65kgx12
70kgx10 75kgx8

Incline Rows: 30kg:
1x12
1x14
1x15 pause at 12 then get extra reps

Straight Bar Pulldowns:

49kg 1x15 gay

+2.2kg
1x9
1x10

49kg 1x11 got nothing 42kg 1x6


93.0kg proper weight

[NeCrOmAnCeR]

Tried Barbell curls: Pain in elbow just with bar.

Hammer Preacher: 20kgx10 40kgx20 easy 50kgx10 feels odd. No consistent tension. STOP.

Lifestyle Preacher:
50kgx15 55kgx10-12
57.5kgx9

60kg: 1x8 1x8 1x8

Underhand Tricep Extension: 28x20 38.5kgx12

42kg:
1x10
2/ 1x10
3/ 1x10
4/ 1x10

Atlantic: 68x12
75x10 fail
+2.3kg: 1x8 +4.6kg 1x7
Back off: 75kgx10

Tate Press:
22kg: 1x16 easy
24kg 1x12 try 13th rep.
1x12

Reverse curls: 20kg preset: 1x25 WOW 1x25 1x25
Huge Improvement.

17.5kg Cable kickbacks: 12L 1x11R 1x12 1x11 1x12 1x11

92.94kg:

Concentration curls: MTS: 35kg 1x16 40kg 1x11 1x12

MTS triceps extension: 40kg: 1x11 11x12 1x12 1x12

[NeCrOmAnCeR]

Liams to get Vital Greens: Only quick chats.

Then car battery fail: Had to push over hill to clutch start. Then fine.

Extreme humidity followed by extremely heavy rain and traffic very bad.

Seated Leg curls: 47/54/61/68 warm up sets.

75x10 82x11
89x10 heavy
96x8
103x7 took everything to get these reps.

Courtney training Legs &got to meet Husband. Both dripping sweat.

Lying leg curls: 46x20
1/ 53kg: 1x15 1x15 1x15 easy
2/ 60kg: 1x15 1x15 1x11 53kgx4
3/ 1x15 1x15 1x10 53x5
4/ 1x15 1x15 1x9 53x6
5/ 1x15 1x15 1x9 53x6 cover with extra
reps.

Standing Calf raises: 50kg:
1/ 1x17
2/ 1x16
3/ 1x15
4/ 1x17
5/ 1x17


Seated Calf: 45kg:
1x10
1x11
1x11
1x11
1x12 drop 40kg x12

[NeCrOmAnCeR]

Venmans half walk to see flooding streams: Rained extremely heavy all day Thursday. Wanted to see floods in action. It never stopped 39 mins 2.7km

Hammer Bench: 40kg: 1x50/10/4 50kgx14

55kgx10 60kgx15 last time 8 reps.
2/1x14
65kg: 1x7 4/ 1x7
67.5kg x 4 10kg increase

Incline Hammer: 40kgx15 45kgx15

50kgx12
52.5kgx10
55kgx7
same as last time. Felt good though.

Dumbbell Pullovers: 26kgx25
50kg: 1x23 2/ 1x18 3/ 1x17

Incline Flyes: 24kg 1/ 1x16 2/ 1x12 time short.

Pec dec: 103x12 110kgx11 2/ 1x9 3/ 1x10

Cable crossovers: 17.5kg 1x14 1x14 1x14

92.0kg

[NeCrOmAnCeR]

Easy RPM class.. under half full...Barely sweat: Hot and humid day too!

Leg Press calves today:
5 x 20 6x15

7 plates max per side:
1/ 1x11
2/ 1x12
3/ 1x14
4/1x15
5/ 1x18

Leg Raises:
1x27
1x25
1x27
1x27 rp 1x3=30

Pinweight cavles 200kgx25
+3: 1x22 1x25 1x24

91.3kg

Swiss ball rollouts 1x24 1x24 1x24

Reverse crunches: 1x21 1x21 1x21

Wheel rollouts 1x20 1x21 1x21 fall flat on face

[NeCrOmAnCeR]

Preacher curls: 40kgx 30
50kgx15 55kgx11 57.5kgx9

60kg: 1x8 1x8 1x8

Underhand Triceps: 28/35
42kg:
1/ 1x12
2/ 1x12
3/ 1x14

Dumbbell curls:
12kg hurt... 10kgx5 out.. cannot do..

. 8kg: 1x10 1x12 1x10 1x12

4kg side laterals max. pain but can do. 1x8 1x9 1x10

MTS Concentration curls:
40kgx11 hurt...
35kg: 1x12 1x15 1x15

Reverse curls 3 sets of 25

Tate Press: 24kg 1x11 26kg: 1x14-15 1x12 f

Atlantic new preacher never used before. 27kgx15
34kg
1x10 2/ 1x12 3/ 1x12 hard sets.

Tricep Kickbacks: 17.5kg 1/ 1x10 2/ 1x10 1x11 3/ 1x10 1x11 drop on right 15kg x 2

7.00pm -8.20pm

Darryl talk ear off first 20 mins

[NeCrOmAnCeR]

Got ready to to 4.30/5pm.. Heat so brutal. Not want to go.

Squats:

Barx20
20kgx20
40kg x14

50kgx10 crush me
55kgx8 extra deep last reps.

60kgx7 lost count. Did extra reps.

65kgx6 heavy but not let it defeat me.

67.5kg x 3 same as last week

Squat Press

6x12 7x10 8x8

9 plates per side x 10 felt strong by the end.

10 plates felt like 11.5 plates:

1/ 1x8 destroy me same as last time

2/ 1x8

3/ 1x8


Not doing Leg X or Sissy Squats: 7.45pm to 9pm..

[NeCrOmAnCeR]

Parkview ride: 58 mins 13.5km

Military Press: barx50 5kgx25 10kgx15

12.5kg 1x11
15kg 1x10 almost fail

17.5kg: 1x15 fail on 6th same every week. Ready to improve from now on.

Back to Pad Pinweight Shoulder Press.

53kgx12.
60kgx12
67kgx10
74kgx9
+2.5kg 1x8
+5kg
1x6 max

Rear delts: 61x12 68kg: 1x10 1x10 1x10

Side Laterals: 22.5kg: 1x10 1x10 1x10

Viking Shoulder Press: Brand new : First time used: 20kg/30/40kg

50kg/side:

1/ 1x10

2/ 1x7 fail. 45kgx4

3/ 45kg 1x10

Front raises: Preset Bar bells

15kg: 1x20 fine
17.5kg: 1x15
3/ 1x15

20kg: no pain: finally great progress

1x9

1x13 WOW last time 15kg good.. 17.5kg cause me pain.

[NeCrOmAnCeR]

Venmans actual walk from West mt Cotton side: Very full streams: Can see where flooded. Paths very wet and muddy. Hot. Late. Unfasted.
39 mins: 3.0k


Late: 8.00-9.30pm. 92.6kg

Hi rows: 60kg x 30
70kg
1x15
75kg x 13

80kg: 1st set felt good. then Stuart talked ear off. 2nd set not as good 1x8 Stop. lost to much time.

Shrugs: 30kgx20 35kg x 20 40kgx15

45kg: Dante Shrugs: Safety set below knee's: 20 reps is the goal. reaching failure at 12 and push through the next 8 reps.
1x20
easy

50kg: 1x12/2/2/2/1=19 reps to failure

Medium grip pulldowns: 87kg
1x14.
1x13 slow and hold
1x12

97kg: 1x7 okay..

Underhand Laterals 80kg: 1x9 1x8 1x8 very weak sets

Dumbbell rows: 30kg: 1x12 1x12 1x12 elbow agony. Worse than last week.

Iso front Pulldowns: Weak on this too.

65kg:
1x12
1x11
1x11

[NeCrOmAnCeR]

Atlantic: 27x20 34x15
41x15

48x12 push thru pain
+2.5kg
1x12
+4.6kg
1x12

55kg: 1x8
2/ 1x8

+2.3kg 1x8L 1x7
4/ 1x8 1x7

5/ +4.6kg: 1x8L 1x5R struggle with lots of rest.

55kg: 1x8 each

Lying Leg curls:

1/ 60kg: 1x15 1x15 1x15 AMAZING

2/ 1x15 1x15 1x10 R/P 1x4

3/ 1x15 1x15 1x8 53x7

4/ 1x15 1x15 1x7 53x8

5/ 1x15 1x15 1x8 53x7

Seated Calf
40kg/side.

5 sets of 15 so easy

Pinweight Leg Press:

Full stack calf raises
1x12.
1x15
1x15

[NeCrOmAnCeR]

Chay ravine walk. Streams flowing and climbed down in to a new ravine. Hurt self and collected another full bag of rubbish. 40 mins turned into 1 hour + 1.05 3.0km

Hammer Chest Press: 40kgx45 1x5 1x10
50kgx15
55kgx15

60kg x 15

65kg
1x8
1x7
1x7

67.5kg: 1x5 1 rep more than last week.

Hammer Incline: 40kgx15

45kgx15 50kgx12

52.5kgx7

55kgx8 smooth and perfect.

57.5kg: 1x6 WOW so good.

60kg test: Felt so good. Had to try: 1x2

Dumbbell Pullovers: 26kgx25 needed that stretch

52kg

1x11

1x12 so good.

1x12

Flat Flyes: 24kg

1x13

1x12

1x12

Cable crossovers: 17.5kg
1x14.
1x12
1x12 not as strong as last week here

Pec dec: 103kg x10

110kg
1x8

[NeCrOmAnCeR]

RPM class solid workout. Not sweat a lot. All the regulars here.

Leg Press: 5x20 6x20 7x15

8 plates:
1/ 1x13
2/ 1x13
3/ 1x13
4/ +10kg: 1x12
5/ 9 plates: 1x10 Solid. real nice.

Pinweight Calves: 200kg+3

1x30
1x30
1x30 very strong today.

Leg raises: Weak
1x24
1x20
1x20

Rollouts: 1x25 1x25 1x25

Reverse crunches: 1x21 1x21 1x21

Rollouts: 1x20 1x20 1x20… Was going to do Planks. But forgot headphones

[NeCrOmAnCeR]

Chest and Triceps ridiculously sore 8/10

Lifestyle Preacher curls: 40kgx20
50kgx15
55kgx10 elbow pain

60kg:
1x8
1x8
1x8 failure everytime.

Rope Pressdowns: 31.5kgx20 35kgx12-15

38.5kgx12

42kg

1x12 good

45kg:
1x8
1x8
1x7

Atlantic Preacher curls
34kg
1x12
1x14
1x14

Tate Pressreally strong

26kg: 1x15

28kg: 1x12 1x12 perfect form.

MTS Concentration curls: 35kgx15

40kg: 1x11 too much pain

35kg: 1x15 1x15

Reverse curls 20kg: 1x25 1x25 1x25

Cable Kickbacks 17.5kg: 1x15 each

2/ 1x17 1x15

3/ 1x15 1x15

91.88kg


Felt amazing as forgot put Prototype 8 on all over before going. Pumped up

[NeCrOmAnCeR]

Usual Leg Press prep... Cool day with rain around all weekend.

Due to for a Week 3 workout with weights on Squats stagnant.

No drive to push through pain and fatigue. Like last time when Tim was here in January. Did this easy. and added weight.

Today no adding weight. Squats felt dangerous as so destroyed I could not get form good at the start. Too high for my liking.

Leg Press: Every set was the same.. last 5 reps killing me.

5 plates: Usually so easy

1/ 1x20 1x20 Wide 1x10 1x10 1x5 got me

2/ 1x20 1x20 1x10 1x10 1x5

3/ 1x20 1x20 1x10 1x10 1x5

4/ 1x20 1x20 1x10 1x10 1x5 had to push to get done. No cheats

5/ 1x20 1x20 1x10 1x5 1x5 =20 wide and die.. Could not find the 5 reps in me.

Leg Extensions

1/ 103x10 89x10 75x10 killed me

2/ 110x10 96x10 82x9 fail

3/ 110x10 96x10 82x9

4/ 110x10 96x10 75x8

5/ 110x10 96x10 75x10

Squats: Barx20 20kgx20

1/ 30kgx12

2/ 35kg all sets: Felt wobbly and dangerous for injury: 1x12

3/ 1x12 Long pause. SO fatigued.

4/ 1x10 got nothing

5/ 1x10 Rested a long time before feeling ready to do these.

[NeCrOmAnCeR]

Monday: Parkview ride: Heavy rain last night and this morning. Cleared for ride. very late. leg soreness : Extreme 10/10 for Monday and Tuesday
Slow ride: But okay. Don't know why took so long. Exact same path as always 1.11 hour 13.97km

Eat 1st meal. Shower then plan was get to gym 2.30-3.30pm... Went 3.15-4.15pm expecting it to be busy and see all regulars and Paul.. Empty and no on there I knew.

So good to get workout in. Go to Aldi. Get bread and post office. 2nd meal at 5pm and next meal at 7pm. Rained heavy at night. Well timed workout.

No need for Military Press; Same result every week.
t
Start on favourite Machine and so much stronger than last week 11 kilo's stronger

46/53/60/67/74 all easy then realise 2.5k is on top of all of these.

81kg: 1x10 strong+2.5kg:: 2/ +5kg 1x6 failure.. Last week 74kg was my limit.

Turned around. But weak

60x10
67x5 fail.. Wanted 74.

Viking Shoulder Machine: 50kg max last week

40kg: 1x10-12 50kgx11 52.5kg x8 55kgx8 2/ 1x8

57.5kg x 8 felt good. SO went on to 60kg.. Not expecting it to be more than one set.

60kg/side: 20kg increase
1x7
1x7
1x7

Side Laterals: 22.5kg
1x10
1x12
1x12
1x12

Rear delts: 61x15
68kg
1x11
1x11
1x11 failing hard on 11... gay When was up to 75kg and touched 82kg

Good to get workout done: 4.15 finish.. Get to Aldi for bread. Post office 5pm meal and 7pm meal. Heavy rain at night.
So good to get it done.

[NeCrOmAnCeR]

Venmans walk: 55 mins 3.0km Late walk: fasted. Bitten to pieces. Rain heavy overnight. Flowing streams. Hot.

7.00-8.30pm

92.9kg

Hi rows: 60kgx30 70kgx12 75kgx10
80kg
1x8
1x8
1x8

Shrugs: 30kgx25 40kgx15 45kgx12

50kg: Dante Shrugs: Destroyed me done properly today.

1/ 1x12 1x3 1x3 1x1=19

2/ 1x12 1x3 1x1 1x1 1x1=18 use legs to slide along. No choice. Racked itself on 18. not get option to keep going.

3/ 47.5kg: 1x15 1x3 then singles to 20 got it done easier with 5kg off.

Medium Grip Pulldowns: 87kg:
1x12
1x14
1x14

97kg: 1x8


Low rows: Not done for months
70kg/side
1x14
1x13
1x14 no chance 15th
75kg
1x9 felt good. Wanted to do more.

MTS pulldowns
65kgx14
70kg
1x8
1x8

Dumbbell Rows: 30kg
1x13
1x14
1x14 tried for 15

Straight Arm Pulldowns: 49kg
1x20 YAY

+2.3kg: 1x11

3/ 1x11

4/ 42kg x 15 fail could feel it coming. 42kgx4 pause 1x1

Shattered from this after.

[NeCrOmAnCeR]

Lyndale loop to help leg recovery: Still 10/10 pain 33 mins 8.3km

Standing Atlantic leg curls: Extremely hot. Early. Alas no awesome people like last week.

5.30pm

27x20 34x15.. 41x20 left 1x15 want to stop? still did 20 reps. Quads very tender to push against pads

48kgx15

rest

+2.3kg: 1x15

+4.6kg: 1x15 right not like and die at 12.

55kg: Full stack

1/ 1x10 1x9R

2/ 1x10 1x8

3/ 1x10 1x8

4/+2.3kg: 1x8 left easy. 1x6 right struggle.

Soreness really effects right leg more. No where near the good reps I got last week

5/ 55kg+ 4.6kg left leg only. 1x7 wanted 8. 55kg right 1x7

91.8kg

Lying Leg curls: suffering today with being so sore. More drop sets: Fatigued after 2 sets

1/ 60kg: 1x15 1x15 53x15

2/ 1x15 1x15 53x15

3/ 1x15 1x15 53x15

4/ 1x15 1x15 53x15

5/ 1x15 1x15 53x15.... really did not want to do 5 sets.. Agony for not being fresh. Pushed through anyway.

Seated Leg curls: too fatigued. Gave up
54/61/68/75x10
82x10
89x10 could not do 96/103 like last week.

talk with Darryl. SO many hot girls here tonight.

Seated Calves only: Elbow is in so much pain. Puts me off Standing dumbbell curls

Start with 40kg

1x15
2/ 1x15
3/ 1x15
4/ 1x19 feel so good. Increase weight. DO more sets.

5/ 45kg: 1x11
6/ 1x12
7/ 1x12 40kg 1x15

Sore hamstrings for 2 days after/ Quads still sore on Thursday

[NeCrOmAnCeR]

Thursday: Parkview ride: 51 mins 11.8km

Friday: Chay ravine walk: 51 mins 3.28km

Very packed gym Friday night.. All Smiths taken...

Warm up Bench Press 120 reps max to failure. Way off my usual 150 reps.

Then got my Hammer Bench Press back

40kgx35
50kgx15
55kgx15
60kgx10

62.5kg 1x10 felt good
65kg x 6 fail on 7th
2/ 1x8
3/1x9 almost 10

67.5kg x 5 strong almost 6th

Incline Hammer 40kgx15

50kgx12

52.5kg x 10 7 reps last week

55kg x 9 8 last week

57.5g 1x7 6 last week

60kg: 1x3 Felt really good. Hoped for 4 reps.

Pullovers: 26kgx25

52kg:

1x12 tight then smooth.

1x10

1x10 failing hard. 12 reps last week.

17.5kg Cable Crossovers:
1x15
1x15
1x15
1x12

Pec Dec no prep

110kg 1x12 strong
+2.5kg
1x8 struggle
.110kgx9
1x10 drop 103x5

[NeCrOmAnCeR]

Solid RPM Class Boring music. Everyone here..

Leg Press Calves: 5/6/7/

8 plates: 1x15

+10kg: 1x12

3/ 1x15
4/ 1x15

5/ 9 plates: 1x12 not crush 6/ 1x12

Leg Raises

1x27 1x25 1x26 1x25

Rollouts: 1x25 1x25 1x25

Reverse crunches: 1x25 1x25 1x25 took matt off Lovely girl doing Hip Thrusts.. She said 200kg was aiming for.

Wheel rollouts: 1x25 1x25 1x25

[NeCrOmAnCeR]

Lifestyle Preacher curls: 40kgx15 50kgx10 55kgx8 agony on elbow all sets.

60kg
1x8 1x8 1x8 felt okay.

Overhead French press: Ez bar: Not done these since injury?
10kgx20
15kgx20

20kg/side: 1x12 very hard. Hard to press it up and trust shoulder.
1x12
1x12 failure every time. Usually 20 reps.

Courtney here training Legs: Got a sweaty hug and a quick chat during her sets She went to IFBB show todayfirst time in 4 years I am not competiting.
As said to Jane. First time not putting my Pakistani suit on. She laughed. Feels very odd not to be in prep mode. Want to go Melbourne so badly.

Atlantic Preacher curls: 34kg
1x12
1x12
1x14 felt good.
+2.3kg
1x10
+4.6kg 1x8 but okay.

Tate Press: 28kg
1x12
1x10
1x13 Brilliant.

MTS Concentration curls: 35kg 1x12 1x14 1x14 1x15

Reverse curls: 20kg: 1x25 1x25 1x25 now normal

Rope Pressdowns: 38.5kg 1x10 1x10 failure on both.

Kickbacks: 17.5kg:

1x12L 1x10R

2/ 1x12 1x10

3/ 1x12 15kg x 5 Left Right 1x10 15kg x 5

Dumbbell curls right arm test: 10kg x 12 reps... 12.5kg x 5 limit..But not fresh.

[NeCrOmAnCeR]

7.30pm but not really start to 7.50pm till 9.15pm

Squats: Barx20 20kgx20 40kgx14 50kgx8 55kgx8

60kgx6 Belt on/ force self to go deeper on every rep.

62.5kg x 6 went too deep on 5th rep. Recovered. Eyes went blurry on 6th rep.

65kg x 6 very heavy. Use to be warm up. No belt on in the past. Today it is my max.

67.5kg x 3 not deep reps. Just a test. Ridiculous that it stops at 3... This use to be warm up set.

Leg Press

5x12 6x10 7x10
8x10..Bring deep last reps. . right leg lacking stability at the start.

9 Plates:

1/ 1x7 slow but perfect. Same failure point always.

2/ 1x7

3/ 1x7 deep on all sets last rep.

4/ 8 plates x 12... Whole leg area to myself with Eliyan behind me training Legs. Pushed me on.

Leg X: 75x15 103x15
110x12
117x12
124x12 sit down and do non stop these sets.

131x12 all fine.. But go no more reps in me.. Down from 15 warm ups not to failure.. to 20 rep full stack sets.

138kg: full stack x 12

+2.5kg 1x12

+5kg: 1x10 1x10 way down from 24 reps.

Sissy Squats: 1x40 amazing.

[NeCrOmAnCeR]

Parkview ride: Extremely hot.. Jump in pool after: 53mins 13.6km

New battery today. Last one October 2016: 40 months exactly... Racq: 24 months warranty $200. Autobarn: $160 40 months warranty.

Soaked putting battery in.. 34 degree's Wanted to go gym early.

Leave at 6pm:

Courtney here training and Husband.. Awesome quick chat. Impressive after she been HPC all day.

Viking Press: 20kgx40 40kgx15
50kgx10
55kgx8

60kg:

1x7
1x7
1x7

4/ 62.5kg: 1x5 What I expected. Right shoulder feels weak

Side laterals 22.5kg+0.5 setting
1x12
+10 setting
1x12-15
1x12
1x12 4 sets.. Superset with Viking.

Rear delts: Waiting for my machine
61x15
68kg
1x10
1x10
+2.5kg 1x8 die

Shoulder Press Machine
60x10
67x10
74x10
2/ 1x10 forgot to change pin

3/ +2.5kg 1x10
81kg 1x10 struggle
+2.5kg 1x6 Same as last week

Front raise: 20-kg
3 sets of 12

[NeCrOmAnCeR]

[b] Venmans walk: Hot with flies non stop: Streams not flowing. No detours: Fast: 41.33 mins 3.2km,

Close grip: Weak: 40kgx15 45kgx10 50kgx5 Stop: Hi rows taken: Could never get back to it.

Medium grip Pulldowns: 87kg
1x15
1x15
1x15

97kg: 1x8

Smith Shrugs: 30kgx20 40kgx15 45kgx10

1/ 50kg: 1x12/3/2/2 19 reps killing me.

2/ 47.5kg: 1x12/3/2/1/1/ keep getting caught on hooks. Gave up. Dante says use a band to keep tied off.

3/ 45kg: 1x12/3/2/2/1 got 20 reps. But weak. Soon will be 20 reps straight through and 60kg/side.

Low Rows: 70kg:
1/ 1x14
2/ 1x14
3/ 75kg: 1x10
4/ 1x10

Underhand Laterals: 80kg: 1x9
1x8
1x10 elbow grief and weak

Iso lateral front raise: Extreme heat and gym packed to rafters: No choice. Not done these in a 1 year/ 2 years?

40kgx20 50kg15 55kgx12 still easy

60kg: 1x11
2/ 1x10
3/ 1x8

Incline Dumbbells: Watson steel
1x15 smooth
1x15
1x15 then gave up... Too busy to go anywhere... 4.20pm start: 5.55pm finish..

22 working sets.

Extreme heat: Not want to be here.

[NeCrOmAnCeR]

Lyndale loop: 33 mins 8km

92.7kg always heavy on this day



Seated Leg curls: 54/61/74/81/89 x 10 reps each 96x10 103x8 after rest. Same as last time

Atlantic standing leg curls 34x20 41x15 48x15
+2.3kg: 1x15.
+4.6kg 1x15 1x13r

55kg: with 4.6kg 1x8 left. Accidentally left on. 55kgx8 right.
2/ 1x9 left 1x8 right..struggling

3/ 1x12 1x8 right


4/ +2.3kg: 1x8 right 1x7.5 close to 8

5/ +4.6kg: 1x6 left 1x3 right.. forgot to take off... 55kgx3 dropset.

Leg Press Calves: Full stack x 20
+5kg
1x18
1x19
1x18
1x17 no challenge at all. STOP.

Seated Calf: 40kgx20

45kg: 1x12
1x12
1x11
1x10
1x10 lost it on both sets getting back on rack:; drop 40kgx12

[NeCrOmAnCeR]

Overcast Chay ravine walk: No umbrella needed. Streams trickling along. Not pick up rubbish today. 45 mins 3.1km

Been 3 weeks since last done.

Incline Smith: 20kgx40-50

1/ 30kg: 1x10 1x10 1x10

2/ 32.5kg: 1x10 1x10 1x8 fail hard.

3/ 1x12 1x12 1x8 5kg increase.... 35kg next time which use to be normal.


Incline Flyes: 18kg : Very stiff.
1x10
1x10
1x10 cannot get the stretch and feel pain in right shoulder.

Flat Flyes: 18kg
1x10
1x10
1x10


Cable crossovers: 15kg

1x15 1x15 1x12

1x15 1x15 1x12

1x12 1x10 1x10 failing hard on each set.

4/ 1x12 1x12 1x12

Pec Dec..

89kg+2.5kg 1x15-20 why so easy

96+2.5kg 1x10 too hard

3/ 89.5kg+2.5kg 1x11 extreme

4/ 1x14-15 minimal elbow pain.

Solid pump.