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

[NeCrOmAnCeR]

Saturday and Sunday was dipping toes back in. Today was full immersion! It feels real to see gym back in full swing.

See Tash and Eliyan back to work. No one to talk too.

Parkview ride unfasted: Warm and clear skies: Nice to make it to tomatoes and get back home after Thursday:
AND
get to see Sam again I was going to keep on riding. But she wanted to talk. Not as long as last week. But full of life,laughter and talking about deep subjects.
No barriers.. Day made once again... This threw the time out like last Monday: 1.12hr/mins 13.5k

2.20-3.30pm gym.. Just right amount of people.. Troy landscaper was here to say Hello too.

Viking Press: 20kg x 40 40kg x 20
50kg x 12
55kg x 10
57.5kg x 10 okay
60kg 1x9
62.5kg x 6 extreme>. Only 5kg under max I think.

Pinweight Shoulder Press: Facing front in
46x20 53x15 60x10
60kg x 10 all easy.
67kgx7 failure

Back to Pad
67x12
74x10
81kgx10
+2.5kg x 8

+5kg 1x6 Impressive! Almost close to my PR... 88kg and 95kg to go for full stack

Side Laterals: 22.5kg prep
31.5kg:
1x15 on 0.... tried on 10 too hard
2/ 1x12
3/ 1x15

Rear delts on Pec: 53x20 61x15
68kg
1x15
1x15
1x15

17.5kg pre set front raises
1x15
1x15
1x15

Rear delts: 25kg like Goodlife.
1x15
1x15
1x15 at my limit.

[NeCrOmAnCeR]

Venmans walk: Unfasted: 44 mins 3.9km After rain streams full. Not flowing. Back soaked.[/b]

2.40-3.40pm.

Hi rows: 40kgx40 60kgx20
70kgx13
75kgx8
75kgx8 want to reduce but went on.

Smith Shrugs: 30kgx20
40kgx15
45kgx12
1x12
40kg 1x15

Underhand Laterals: 60kgx20 70kgx15
75kgx10
2/ 1x10
3/ 1x10

Medium grip Pulldowns
77kgx20
87kgx10
3/ 1x10
77kg x 18

MTS front pulldowns
60kgx15
65kgx12
3/ 1x12
4/ 1x10 fail early.

Low rows:
60kg x 20
70kg x 12
3/ 1x12 felt hard.

Straight Arm Pulldowns
42kg x 20
49kg x 11
2/ 1x11
3/ 1x10 usually 20 reps.

19 working sets.

[NeCrOmAnCeR]

3 months of not being able to be my best for Friday night. Great conversations and a Chest pump followed by that nice Square look at home and the next day. Heaven! And not rushed.

Work today.First time this year . And it was easy too. No tools. Cut hands. Finished early.

Favourite Hammer Bench

20kgx60 40kgx20
60kgx15

65kgx8
2/ 1x8
3/ 1x8 every set was really hard. No shoulder problems or right lifting different.
4/ 1x7 hard fail.

Incline Smith: 20kgx20 40kgx8 heavy at limit...2/ 1x8 3/ 1x8... light shoulder pain. Fun atmosphere in Leg room.

Incline Hammer: 40kgx15 45kgx12
50kgx12..55kg on left accident
55kgx8
57.5kgx 2 nothing.. Limit. Almost same as March.. 60kg touched once? Use to do 70kg before injury.

Squeeze Press: 27.5kg Watson.
1x15
2/ 1x15 smoother
3/ 1x12 fail

Chest Press: 82x20 96x12 103x10 103x12 110x8 hard/ no time for more

Pec Dec 89x15 103x12 103x12 110 x10... Unsure if only one set.. But same as in March.

Mum and Dad's 49th Wedding Anniversary. So could not stay any longer.

However! Wiped out all night from this workout. Hard to function. Plus tired from 4-5 hours sleep

[NeCrOmAnCeR]

So tired.. Sleep as much as possible.. Showers. Cold but no jumper to gym.

No where near as great as last week. People here. Plus shops dead too.

Leg Raises:
1x30
1x28
1x26 abs sore from last night.

Reverse crunches:
1x31
1x30
1x30

Rollouts on ball
1x32
1x32
1x31

Ball crunches
1x15
1x10
1x10 push for 10th rep each time. so harsh.

Plank: 1.30: Not keen with sore abs... No time for anymore.

[NeCrOmAnCeR]

Too late... Spose to be there 3.30-4.00. Got there 5pmish.

91.8kg amazing!

Bar x40
5kgx20
7.5kgx10

10kg x 10
2/ 1x11
11.25kgx8 nice After being so weak in March with elbow pain. Good to get back to 15kg.

Eugene Presdowns: 42x30
49kgx18
2/ 1x20
+2.2kg x 15
+4.4kg x 15

56kg x 12 my normal
+2.2kg
1x5 really hard..... 63kg x 7 being max average.

Lifestyle Preacher: 50kg x 15 55kgx12
57.5kg x 10 smooth and easy
60kg x 10
62.5kg x8
65kg x 7 test.. amazing. In the zone with these heavy sets. Expecting 3 plates max... so close to 67.5kg personal best.. 70kg soon!

Smith Reverse grip: 20kgx20
30kgx10
40kg/side
1x10
1x10
1x10 wary of shoulder health: Also not strong..55kg normal

Bicep curls
16kgx15 amazing + tune

18kgx11 test. wow. Quality! hesitated last week

20kg x 8 at limit... Have to really lean in on right. Hard. 26kg normal.

Hammer Dips 60kgx15
65kgx12
70kg x 10
75kg x 8 limit found


Atlantic Preacher:
41kg x 10
1x12
1x12

Kickbacks 15kg

3 sets of 15 each

15 triceps
15 biceps.

6.50pm finish

[NeCrOmAnCeR]

5.30pm

Leg x usual warm ups. No knee pain/grief.

Squats Bar x 30 20kg x 20
40kgx15

50kg 1x8
52.5kg x 10 into it.

55kg x 8
57.5kg x 6 felt heavy.

60kg x 4. Not deep. Good test. 10kg more than Goodlife.

Leg Press

5x15
6x10

7 plates x9

8 plates:
1x8
1x8
1x8 same failure everytime.

Leg X 75/103

110kg x10
117x 12
124x10
131x12

138kg: 1x8 1x8 1x8.. extreme reps. Not like 20 reps normally do.

Not sore Monday.. soreness Tuesday. Peaked. Still feel it on Wednesday. nothing like last time. Nice adaption
Not rating to give

[NeCrOmAnCeR]

Viking Press: 20kg x 50 40kgx20
50kg x 12
55kg x 12
60kg x 12
62.5kg x10 strong
65kg x5 failure

Pinweight Shoulder Press: Back to pad
60kgx10
67x12
74x10
81x10
+2.5kg 1x10
+5kg x 10
88kg x 8 amazing!
+2.5kg 1x7 limit.. PR!~! Only 5kg to go and 96kg for full stack

Rear Delts:
61kg x 20
68kg x 12
2/ 1x12
3/ 1x15

Side laterals
31.5kg
1x15
1x15
1x15

Rear delts:
25kg
1x15
1x15
1x15

Front raises:17.5kg 1x15-20

20kg
1x12
1x12
1x12 no pain.

[NeCrOmAnCeR]

92.2kg

Chins!!! Keen to start doing again now Shoulder fine

1x18 very nice 1x16

Close grip Pulldowns(weak)
40kgx15
45kgx11

Hi rows: 60kgx16
70kg x 9
2/ 1x9
3/ 1x9 each set extreme

Smith Shrugs: 30kg x 25
40kgx15

45kg Dante Shrugs trying to remember how they go.

1/ 1x13
2/ 1x10
3 1x10 1x3 1x2 destroyed me

Medium grip Pulldowns
77kgx15
87kgx10
1x9 hard
77kgx12

Incline Dumbbell Rows
26kg
1x12
1x13
1x15

Bent Over Rows
20kg x 15

30kg: 1x8 1x9 1x9

Underhand Laterals 70kg: 1x10 1x12 1x12

Gave up due to everything being used.

Bent over rows:

[NeCrOmAnCeR]

Back is extraordinary;ly sore. 10/10. So tired. :Lay on floor not want to go. Have nap
Dragged myself to out.

Lying Leg curls:39x20 46x20 53x12 60x12

67kgx15 74kgx12 slow n smooth

81kg
1x9
1x9
1x10+ hold last rep.
1x9
88kg test 1x7 max

Hack Calves: 40kgx30 60kgx20 80kgx20 100kg x16

6 plates: 1x12 1x12 1x13 hard reps to failure... Use to be so easy warm up set.

Seated Leg curls:
47x20
61x15
68x12
75x124

82kg
1x12
1x10
1x10
88kg x 7 test.
2/ 1x7

96kg 1 rep only

Seated Calf: 40kg side
1x15
1x15
1x15
1x15
1x15

sore on Thursday and Friday

[NeCrOmAnCeR]

Still sore Lats and Hamstrings

Smith Machine: 20kgx 60/10/10/10=90reps till burned

40kg: 1x12 actually heavy and should be warm up
2/1x12
3/ 42.5kg x 8
4/ 1x8
5/ 43.75kg x 6 out

Hammer Incline: 40kgx12 45kgx12
50kgx12

57.5kg x12 ( only 2 reps last week.)

60kg x 6 wow!! 2/ 1x5 this was hard. first set was smooth.]

Dumbbell Pullovers: First time
26kg x 30

50kg:
1x20
1x20 perfect quality
then
1x12 fail hard.

Flat Flyes:
20kgx20-22

22kgx20

24kg: 1x18 in the zone with music
2/ 1x18

Left arm felt like pulled muscle badly for rest of the night. Could not pick up or use it.. Sleep did heal though.

Chest Press
103x15
110x12
110x12


Pec dec 103x15 110kgx12 110x12.. Not count either of these set.. ie not write it down.

Had first amazing conversation with Tim since March.. Gave up a lot of information that shocked me and glad to know. I should have stayed for more.

and

so good to see Jade. Told me all about the difficulty of trying to teach kids online at school.

Great conversations like these make Friday nights always the best to look forward too.

[NeCrOmAnCeR]

Abs at 11am morning Goodlife.


Arm.. nooo..... Went to gym picked up Barbell.. it ached.. Walked out again.

[NeCrOmAnCeR]

Leg X usual warm ups all fine. No knee pain

Squats: Bar x20 20kg x 20 40kgx15
50kgx8
52.5kgx8
55kgx8 belt on.
57.5kg x 6 not as deep. Stil

60kg x 5 max


Atlantis Leg Press
5pl x 20
6pl x12
7pl x 9

8 Plates max today. 3 hard sets.
1x8
1x8
1x8

Leg X 75/103kg prep

110x20
117x15
124x13
131x13

138kg full stack
1x8
1x8
1x8

Sissy Squats
1x20
10kgx20

20kg
1x25
1x25
1x25

[NeCrOmAnCeR]

Parkview ride unfasted... Not get to see Sam today( school holidays) And after being at work last week.

47 minutes Parkview:13.1km

Viking Press:40kgx20 50kgx12 55kgx12
60kg x 12
62.5kg x 10 strong
63.75kg x 9 nice!

65kg x 7 beating 5 reps last week

66.25kg x 7 solid!

67.5kg 1x6 PR!~~! or equal to before shutdown. Nice 5kg increase from last week.

Rear delts:
61x15
68x15
1x15
1x17
with
Side Laterals 31.5kg on 0 1x15 1x15 1x20 1x20.. right twinges to start with.

Pinweight Back to pad: Start with higher weight warm ups.
74kgx12
81kgx12 no belt
88kg x 11
+2.5kg x 9

+5kg 1x7 PR sets: extreme to start

95kg Full stack never done before: 1x7 not the struggle I expected. WOW.. Blown away. +2.5kg test: Not move.

Rear delts with Watson:
1x23
1x25

27.5kg 1x16 in the zone.

Had loveliest long conversation with Michaela in middle of dumbbell area.. Lucky it not get busy. Not seen her in months.. Truly wonderful person to talk too.

Front raise: 20kg pre set
1x15
1x15
1x15

Got here 2.45 left 4.15pm I think... Goal was to leave before 4pm

Paul getting smashed at gym everyone talking to him... See at shops after and said he was over it and how I leave him alone. Said I looking great and had watched me train.

Went to Peter Alexander after and got PB shorts. Most wonderful American girl served me.. Lovely to talk too... 3 wonderful people made my day enriched.

[NeCrOmAnCeR]

Venmans loop unfasted 36.36 mins 3.25km.. One wallaby and see 2 people.

92.88kg

Chins: 1x20 1x16

Underhand Laterals [b] gym extremely busy... Peaked hard everything being used. So had to adapt.
60kgx20
70kgx12 max last week
75kgx8 limit..
1x9

80kg test 1x8 5/ 85kg 1x8 nice we close to 90kg now

Trap Bar shrugs weak
40kgx20
50kgx15
55kgx12
60kgx8 limit
55kgx9
50kgx12

Medium grip Pulldowns: 77kgx20
87kg x 12
1x12
1x11
77kg +4.4kg 1x13

MTS Front rows: 60kgx15
65kg x 12
1x12

Bent over rows:
20kgx12
30kg/side still kills me
1x8
1x8
1x8
25kg 1x12.

Low rows:70kg: 1x12 easy
75kg: 1x8 heavy not smooth.
70kg 1x12

Incline Dumbbell rows: 30kg
1x10 failing
1x12
1x12 minimal rest.

Straight Arm Pulldowns:
49kg 1x16
+2.2kg 1x14
1x13

49kg 1x12 drop 42kg 1x3=15. 29 working sets. Could not function for hours after.. totally destroyed.. 7/10 soreness next day

Low rows: 70kg/side

[NeCrOmAnCeR]

Back is sore but okay. No rating to give.

No cardio missed the opportunity

5pm-/6.30pm

Lying Leg curls: 39/46/54/60/67

74x12

81kg:
1x10
1x10
1x10 max

88kg x 9
5/ 1x9

95kg full stack x 4 out.. got nothing

Atlantic Standing Leg curls:
41kg x15
48kg x 12
+2.3kg x10
+4.6kg 1x10

55kg x 8 heavy 1x7 right... 2nd set 1x5 r 1x4 left got nothing

Hack Calves:
40kg x 20
60kg x 25 80kgx20 100kg x 14 110kg x 14

120kgx15
1x11
1x12

140kg/ 7 plates: 40kg increase 1x12 1x12 Feeling good about these.


Seated Leg curls
75x20
82x15
89x12

96kgx8 1 rep last week

103x 1 rep test

Other seated calf due to use 40kgx20 60kgx15 70kgx12 80kgx12 still not like it

Swap to my regular

40kg
1x15

45kg
1x11
1x10

40kg x 17

very sore hamstrings on Thursday afternoon.

[NeCrOmAnCeR]

Thursday: Parkview ride 50mins 13.0km

Bench Press 150 reps approx.

Hammer Bench Press: 40kgx20
60kgx15
65kgx14 smooth

70kg: 1x6 not positioned right.
2/ 1x6 better
3/ 1x4 gay even left arm failing

Incline Hammer: 40kgx12
50kgx12
55kgx12

60kg: 1x7
2/ 1x8 really nice.
3/ 1x8 felt more reps and weight in me.. Just no 2.5kg nearby.

Dumbbell flat bench: last time here.. 22-28kg max.. no strength in right arm

22x30
30kgx15
36kgx12

38kgx12

40kgx9

42kg x 7 really nice Getting close to 50kg again. Thinking would not get it up. But did it well.

Chest Press:
103kgx12-15

110kg: 1x10 1x12 1x12

Pec Dec: 103kgx12-15
110kgx10
2/ 1x12
3/ 1x10

Cable crossovers: 17.5kg : 1x15-20

21kg: Strong
1x13
1x13
1x13 excellent well controlled reps.

No soreness the next day: Looking nice and full and waist seems have reduced. 3 weeks of training here giving results.

27 working sets.

[NeCrOmAnCeR]

Hack Squat Calves: 11.45am.

40kgx20 60kgx15
80kgx15

100kgx12
110kgx10
115kgx8 down from 200kg

110kgx11
110kgx5-16

Pinweight: 130kgx20 160kgx20
180kgx20

200kgx15
2/ 1x15
3/ +1 1x14f
+2 1x15
+3 1x15

Leg raise
1x25
1x25
1x25 failure every time

Reverse crunches:
1x35
1x34
1x35 all PR sets

Rollouts
1x25
1x25
1x25

49 minutes workout

Way too late. Need to be 8-10am not 12-1pm.

[NeCrOmAnCeR]

Barbell curls: Barx20 5kgx15 10kgx12
11.25kgx8
12.5kg x 5 guessing

Lifestyle Preacher: 50kgx12
55kgx10
57.5kgx9

60kgx9
62.5kg x 5 fail weak today

Eugene Pressdowns
42kg x 20
49kg x 15

56kg
1x12
1x12
1x14 in the zone

63kg x 3 test

Standing Dumbbell curls: 18kgx8

2/ 1x10

20kg 1x6 max 8 reps last time. ached more this time.. Bend into it.

Hammer tricep Pressdown
60kgx12
70kgx10

75kg:
1x8
1x8

Atlantic Preacher
41kg
1x10
1x9
1x9

Tate press
25kg
1x12
1x12
1x15

Concentration curls
35kg
1x16
1x16
1x16

Reverse curls: 20kg
1x20
1x20
1x20

MTS tricep:
35kg
1x12
1x15
1x15

Cable kickbacks
15kg
Left 1x17 1x17 1x17

Right: 1x16 1x15 1x6

35kg:
1x10
1x10 max
1x10
drop 31.5kgx5 28kg x 5=20 reps.


Awesome conversation with Cam at the end. Really long. Made gym worthwhile
and
See Steven for first time since March outside and have a small catch up. Made life good.

[NeCrOmAnCeR]

Extremely cold night.. RARE! 10 degree's Keep hoodie on for 3 rounds

Leg Press:

5 plates: 1x20 1x20 1x15 1x5 1x5

2/ +10kg: 1x20 1x20 1x10 1x5 1x5 okay

3/ 1x20 1x20 die! 1x10 1x5 1x5 got nothing... 1x20 wide only

4/ 1x20 20 Wide 1x10 1x5 have to stand to reduce lower back pain btw sets. 1x5 1x5

5/ 1x20 1x20 1x10 5/5/5 take time determined to overcome fatigue to get 25


[b]Leg X: Warm ups no pain and easy

1/ 103x10 89x10 75x10

2/ 110x10 96x10 82kgx10

3/ 110x10 96x10 82x10

4/ 110x10 96x10 had to walk it out before> 82x10

5/ 110x10 96x10 82x10 all fine

Squats: Ox20 20kgx20

1/ 30kgx12

2/ 35kg x 1x11 hard

3/ 1x10

4/ 1x12 getting hard to get depth/

5/ 1x11 count in 3's felt risk of failure.

[NeCrOmAnCeR]

Parkview unfasted 53 mins 13.0km

4.30-5.30pm

Legs sore but okay. No rating

Viking Press: 40kgx20 50kgx12-15
55kgx12

60kgx12
62.5kg x 10

65kg x 8 solid

67.5kg: 1x8 solid

68.75kg: 1x8

70kg>> well actually 75kg right 70kg left.. 1x3 ..nooo

70kg: 1x6 really nice 3 PR's Not move for 7th rep.

Pinweight Back to pad

74kg 1x12

81kgx10
88kgx10

+2.5kg 1x8 struggle to get started.

+5kg 1x8 better start

95kg: 1x8 solid! = last weeks.

Rear delts: 61kg x15
68kg
1x14
1x15
+2.5kg 1x15

side laterals 1x20 1x20 1x20

Rear delts: 25kg
1x15

27kg x 15
3/ 1x15

Front raise: 17.5kg
1x22
1x25 20kg being used.

[NeCrOmAnCeR]

Venmans unfasted with sore legs: 38.54: 3.2km[/b]

Dentist.. Been looking forward to this day for many years. Get treatment plan. Heavy though.. Cost of nice second hand car.

Go gym late: Avoid crowds. Not atmosphere 7.30-8.30pm

Wide Chins:
1x20 solid and hold
1x16

Underhand Laterals: 60kgx20 70kgx12-15 75kgx10-12
80kg: 1x8
2/ 1x8 strong

DC Shrugs on Smith: 30kgx20 35kgx15
40kg x 12
2/ 1x12 1x3

3/ 42.5kg 1x10 1x2 1x2 1x1=15

Bent over rows: 20kgx15
25kgx12

30kg
1x8
1x8
1x8

Low Rows: 70kg
1x12
1x11
1x12

MTS front pulldowns
60kgx13
65kgx9
3/ 1x9 hard

Medium grip pulldowns:
77kgx13
87x7
3/ 1x8

77kgx14

Incline rows: 30kg
1x11
1x11
1x11

[NeCrOmAnCeR]

No cardio

Back was sore but not smashed as hard as last week.. Quad soreness still very much present. Expected it to be much much worse. Still 6/10

Got new Rule 1 Chocolate Biscuit protein today. Taken months to get rid of the last awful one.
Blackcurrant: Redcon 1 : Fade out for sleep.
2 awesome deep grey and green M&M t'shirts. 2XL best colours.

5.30pm-7pm

Lying Leg curls: 39x30 46/53/60/67 non stop. 74kgx10

81kg:
1/ 1x11
2/ 1x10

88kg:
3/ 1x9
4/ 1x9
5/ 1x9

95kg:
6/ 1x6
7/ 1x6 3 reps last week.

Hack Calves: 40kgx30
60kgx20
80kgx20 inspired by music smashed out supersets minimal rest.
100kgx20

120kgx12 heavy
130kgx14

140kg felt heavier than last week.
1x9
1x10
1x10 drop 120kgx10 100kg x 10 =30

Atlantic standing leg curls: forgot to write down last week. Was much stronger. Without feeling tight as today

27x10
34x10

41kg 1x12 left is an issue.
48kg x 10
+2.3kg
1x10
+4.6kg
1x8 Left 1x7 right Weak.. not feel 55kg possible.

Seated Leg curls
75kgx20
89x12

96kg:
1x8
1x8
1x8

103kgx3 one rep last week.

Seated Calf: 40kg. Not feel 45kg
1x15
1x15
1x15
1x15
1x15

[NeCrOmAnCeR]

Never made it out for walk today. Had to go Mt Gravatt first thing. Which turned out could have been a phone call.. Took too long to eat and missed my window for walking.

95.0kg tonight... A lot of water.. But still muscles haver size plus holding more glycogen.. And waist feels smaller.Looks it too

Incline Smith Machine: triple drop sets]

20kg x 30 30kgx12-15

1/ 35kg: 1x10 1x10 1x8 heavy fail

2/ 1x10 1x8 1x5 die

3/ 32.5kg: 1x10 1x8 drop 30kgx8

4/ 30kg: 1x10 1x10 1x8 pumped as hell

Incline flyes

18kg

1x12
1x12
1x12
1x12 all fine sets

Flat flyes:
1x12
1x12
1x12
1x12 fail on 12th every set.

Cable crossovers:

1/ 17.5kg: 1x12 1x12 1x11 failing

2/ 1x12 1x10 drop 15kg x12

3/ 15kg: 1x12 1x10 1x12

4/ 1x12 1x10 1x8

Super set with

[b] Pec Dec

89kg: 1x25

96kg: 1x14 hard

1x11 drop 89kgx4

4/ 89kgx11 hard 82kgx 7

7.15pm finish..

then shattered for rest of the night.. Struggle to go shopping at 8.20pm

[NeCrOmAnCeR]

Up 7.40 gym at 9.55... too late so hungry... fasted.

92.3kg if trust scales here.

One of those heavenly days to be here.. Reason to make this effort.

Hack calves: 40kgx30 60x20 80kgx15

100kgx15-20
110kgx12
115kg x 12
120kgx11 heavy

125kgx8 limit
120kg x 11 [b] up 20kg on last week.

Leg raises:
1x30
1x30
1x39
1x30 better than 25's last week

Pinweight: 130x20 `160x20

200kgx20 +1 1x20 +2 1x25

+3: 1x20 1x25 1x25 incredible here today...

Reverse crunches
1x35
1x30
1x35
1x35

Rollouts
1x30-35
1x35
1x35

Reverse crunch with ball
1x12 push hard for
1x10
1x10

Planks:
2.00
2.00 only 2 of. Pushed for this time … Soaked and shattered.....slightly cold and rainy out.. Yet gym way too warm

[NeCrOmAnCeR]

94.4kg

Barbell curls: 0x20 5kgx20 7.5kgx15

10kg: 1x11
2/ 1x11
3/ 11.25kg x9
4/ 12.5kg 1x5

Underhand Pulldowns: 24/28/31/35 very sore from last night but getting better.
42kg 1x15

45.5kg full stack
1x12
1x12
1x12 max

Lifestyle Preacher:
50kgx12
55kgx10
57.5kgx8

60kgx8
62.5kg 1x5 struggling with left in pain. Weakness.

1x25 dips no pain. Just uncomfortable.

Hammer Dips: 60kgx15
70kgx11
75kgx8
4/ 1x8

Atlantic 41kg.. killed me. Left in pain
1x9
1x8
1x8 drop 34kgx4

Tate Press 27.5kg
1x15
1x15
1x16 improved on last week

Concentration curls: 35kg 3 sets of 15 got nothing more. In pain

Reverse curls: 20kg
1x22
1x22
1x22

MTS Tricep 35kg
1x12
1x12
1x15 still in pain


Cable kickbacks: 17.5kg
1x17
1x17
1x17 left

15 reps x 3 sets right.

12.5kg bicep cable curls
3 sets of 12 reps per arm

[NeCrOmAnCeR]

6.00-8.00pm

Leg usuals no pain

Squats: 0x20 20kgx20
50kgx15
52.5kg x 8 with belt on.
55kgx8
57.5kgx8 deep finally progress instead of 6 reps.

60kg x 6 real nice deep reps.

62.5kg: 1x4 nice form: 5kg increase.

Squat Press:
6x12
7x10
8 plates x 8

9 plates x 8
+10kg 1x8

10 plates x8
+10kg
1x8

11 plates: STRONG

1x6-7

long rest

1x7-8 amazing

7.30pm to 7.50pm

Leg X 75/103kg prep
110kgx15
117x12
124x12

131x15

138kg: 1x15
+2.5kg 1x15

+5kg
1x15
1x15
1x15... 2 weeks ago.. Only full stack for 3x8 max.. Now with 5kg on. AMAZING! in the zone and loving these.. Back soaked all night.. Not bring extra shirts.. Raining so warmer.

Leg room to myself mostly. Could have just kept going and going

Should have finished with Sissy Squats.

[NeCrOmAnCeR]

48 mins 13.5km Parkview ride

93.kg.. Legs sore as is Chest and arms still.. But no rating for Quads. After heavy session. Excellent recovery.

Military Press: Barx20 10kgx22-25
15kgx12
17.5kgx10

20kg/side: 1x7 2/ 1x8 limit. But felt great

Viking Press: 60kgx15 65kgx12 now warm ups
70kg x 9 super strong( 6 reps PR last week)
72.5kg 1x6 heavy
73.75kg x 4 extreme to failure : 7kg increase on last week. 20kg increase in 2 weeks.

Smith Machine seated Military Press: 30kgx10 35kgx10
40kg x 10 strong and deep reps
42.5kg x8 just right

45kg test: 1x5 very extreme>> 50kg being my normal. Getting close. Not done these this well since injury August last year.

40kg x 12 back off set.. nice depth.

Side laterals:

31.5kg x 20
+10
1x10 hurts.. Back to 0
1x20
1x20

Rear delts: 68.5kg x15
+2.5kg x12
+5kg x 12

75kg x 10.. still strong and not failing.

+2.5kg x 10
+5kg x 10 so many sets. Not try 81kg. Want to move on/.

Rear delts with dumbbells
26kgx15
28kg x 12
3/ 1x12 heavy

Front raise Barbell only... pre set 20kg missing.

1x15
1x16
1x20 really nice


extremely busy but worth being here.. Micayla got her license.. SO happy for her. Quick chat as she left.

26-30 working sets.. Pushed hard for fast paced workout.

[NeCrOmAnCeR]

Likely coldest day of the year for us. 12 degree's at 9am 15 degree's at Midday.23 mins 1.6km

Not allow enough time for full Venman's loop. Just walked into first stream and returned. Perfect timing for The Current Wars at Victoria Point.

Wide Chins:
1x19 and hold
1x12???????? could feel got nothing.

Hi rows. Also feel weak
60kgx15
70kg x 8
2/ 1x8
3/ 1x9-10

Trap Bar Shrugs: 40kgx20
50kgx15
55kg
1x16
1x12
1x15 and hold.. 15kg/side under..=30kg which is a lot.

Underhand Laterals
70kgx15
80kgx8
85kg x 8 awesome
85kg x 8 thought about 90kg.. left arm now feels not pulling.. Like pain in biceps on Saturday.

Bent over rows: Coldest wind coming through.
20kgx12
25kgx12

30kg x 8
2/ 1x8
3/ 1x9

Low rows
70kg
1x10
1x12
1x12

Gave up on waiting for Medium grip Pulldowns

Mts Front Pulldowns
60kgx15
65x12
70kgx10
4/ 1x9

Straight Arm Pulldowns:
49kgx20

56kg: WOW... I am sure this a huge PR!~!
1x9
1x8
1x7 drop 49kgx 3. Took everything to move this weight.

Incline Dumbbells with Watson
1x12
1x14
1x15

24 working sets. Not feel as smashed as last 3 weeks. Sore next day..6/10

[NeCrOmAnCeR]

Lying Leg curls: 39/46/53/60 rest 67x12
70kgx12
81x12

88kgx 12
2/ 1x12
3/ 1x14

95kg

4/ 1x8
5/ 1x8 lower slowly
6/ 1x9 really pushing hard

Georgie training here. I was so pleased to see her upgrade for the best gym.

Also seeing Nicole train Legs made my day.. Always wanted to meet her in gym. Looking very impressive. Nice to finally meet and quick chat.

Hack Calves: 40kgx30 60x20 80x20 100kgx20

6 plates x 20
7 plates: 280kg
1x14
2/ 1x13
3/ 1x15 very hard reps.
4/ 1x14 drop 6x10 5x10

Atlantic standing leg curls
34x15 x 2

41x13 left 1x15

48kg x 12 wanted 15 weak
+2.3kg
1x9 both weak
+4.6kg 1x7 struggling. no chance of 55kg

Seated Leg curls: No pad for feet.

82x12
89x12
96kg
1x8
1x8
1x8 killed me each set.

Seated Calf: 40kgx16 easy
45kg
1x9
1x10
1x10
1x10 drop 1x10

[NeCrOmAnCeR]

Chay ravine: 42 mins.

Smith Flat Bench: last time struggle with 40kg

20kg 1x100 60/10/10/10/10

30kgx15 35kgx15

40kg x 15 felt like 30kg

[b]45kgx12 like a warm up easy

47.5kg:
1x8 heavy perfect reps.
1x8
1x8 no more reps in me.. Keen on 50kg but form would suffer.

Incline Hammer: 40x15 50kgx15

[b] 60kgx10-12 easy

62.5kg 1x6 at limit hoped for 65kg today....70kg being my heaviest I think

60kg x 8 to failure.[]/b]

Pullovers: 26kgx30

50kg
1x15
1x15 feel failure so early on both sets
1x17 stronger!

Incline flyes: low:
22.5kgx20
25kg
1x15
1x15.


Chest Press: 103x15
110kg
1x12
1x12
1x12 limit

Pec Dec:
103x15
110kg
1x12
1x12
1x12

Cable crossovers 21kg
1x15
1x15
1x15

93.88kg