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

[NeCrOmAnCeR]

So hot I put off going till Late.

Liams shop for new Chocolate biscuit Rule 1 Protein and Nutrition Warehouse for Gro Pronto. 2.45-3.30pm

6pm-7.40pm gym. Wanted to go for 1 hour

Spent time and not rush on Barbell curls and Closegrip Triceps. Plus nice catch up with Carlos.

96.8kg

Barbell curls: Lots of warm up reps felt good.

10kgx12

11.25kg x 10
12.5kg x 10

13.75kg x 9 all out now

15kg: 1x8 FINALLY

16.25kg x 4 happy to get this. Been years since getting 15kg+ curls. Thinking 2017?

Close Grip Smith: 20kgx20 30kgx15 40kgx15-20

45kgx12-15 felt good

47.5kg x 10 strong but heavy now.

48.75kg x 12 Fired up! Went all out.

50kg/side:

1/ 1x8 dam hard.

long rest talking

2/ 1x8 lower reps to Chest

3/ 1x7 die. Still good progress. As went backwards last time did these.

Lifestyle Preacher curls
60x12
74x10

81x9
2/ 1x10

74x15

Underhand Pulldowns: 35kg prep

Full stack
1x12
1x12
1x13 fatigued so every set was all out.

Cable curls:
38.5kg
1/ 1x10 so extreme
2/ 1x10
3/ 1x10 drop 31.5kgx7

Nice solid Arms. Missed this feeling.

[NeCrOmAnCeR]

96.6kg

Usual too late start. Take far too long on Squats.

Leg X in other room. Right still tight and cannot do easy reps.

Squats: Felt better than previous weeks.

Barx20 20kgx20 40kgx10
50kgx6
55kgx8

60kgx8<< pushed hard for it.
65kgx6

70kg x 6

72.5kg x 6

75kg x 6 try to go faster for better reps.

77.5kg x 6 music missing due to txt during .. grrrr.

80kg: 1x6 1 extra rep. Not crushing me

82.5kg x 5 1 extra rep.. <means the world to me just to get these.

Squat Press

7x12
8x10
9x10

10 plates: 1x8 1x8 so awful.. abductor not let me do these properly.. Hate not being able to do 5 sets plus a back off set.

So I stopped after 2 sets.. 10 plates normally easy for me.

No soreness.

[NeCrOmAnCeR]

Viking Press


40kgx40 60x20 70kgx20

75kgx15

80kg x 10 finally PR and control last 2 reps

82.5kg x 7 beating 4 reps

83.75kg x1 not move

Sitting forward on Pinweight.

60kg/67 prep

74kgx15 hard to start then smooth.

+2.5kg x 15 better than I thought

+5kg 1x9 Limit

Rear pec dec 75x15

89x15
1x15
1x12

Side laterals: stronger!! injury improved

31.5+0 1x20
+5 x`12
+10 x12

+15kg x 15

5/ 40.5 1x11 fail

6/ + 0.5 1x7 fail hard... Still so much better than last 6 weeks

Not sleep last night. So dead.. Leave now.. ANd first day back to work. Feel ruined.

[NeCrOmAnCeR]

Bent over Rows: 20kgx15 30kgx15

40kgx10

42.5kgx9

45kg x 9

47.5kg x 8

48.75kg x 6 struggling

50kg x 5 just

Wide grip Pulldowns. Not feeling it. Then found my drive and went all out.

87kg x 15

+2.2kg x 15 +4.4kg x 15 +6.6kg x 12

97kg x 10 pause partial 11th

+2.2kg x 6 ( not write it down.. unsure.)

Trap Bar Shrugs: 40kgx40 60kgx20

70kg x 15

75kg x 12

80kg/side:

1/ 1x8
2/ 1x8
3/ 1x10 Wild night.. Conversations and girls... Never know what going to gym and life is going to bring.

Hi rows: 75kgx15
x12
x12

[NeCrOmAnCeR]

Seated Leg curls: Weak

54x20 75x20 89x20

103x20

110x15

117x10 weak

124 x 8

131 x 4 gay


Atlantic Standing Leg curls: 41x20 48x20

55kg: 1x15L unsure right reps felt strong

+2.3kg 1x12 rested.

+4.6kg: 1x8 partial 9

4/ 1x8 still no improvement

STOP

5/ 55kg: back 1x15 Left 1x12 right.

Dumbbell Calf raise: 54kg in each hand. Brutal farmers walk:

every set a PR!~!

1/ 1x12
2/ 1x15
3/ 1x15 even after long rest.

4/ 1x15 smooth.
5/ 1x15 still not move. Still same reps as 52kg

Seated Calf: Wanted to leave: No one good here.

45kgx21

47.5kg x16
3/ 1x16

50kg 1x9

no back off sets today.. Somehow here 2 hours by time finished talking to Darryl

[NeCrOmAnCeR]

97.6kg

Hammer Chest Press: 40kg x 80/10/10

60kgx25-30 easy

70kgx15
75kgx12

80kgx8 maxed out
2/ 1x8
3/ 1x6 all out

Incline Hammer : 60kgx15 65kgx15 take it easy

70kgx6 gay fail on 7th.

Chest Press: 110x12
124x12

131x10 heavy no failure.

138x8

Pec Dec

124x15

131x12

138 full stack x 8 maxed out

124 x 19

7.00-8.30pm

[NeCrOmAnCeR]

RPM on time.. And up the front ugh! Hot and full on.. Wishing for it to end.. Abductor strain holding me back.

Full class! New people I think.

Leg Press Calves:

6x25
7x20
8x15

+10kg 1x12
+15kg x12

9 Plates: 1x12 wow strongafter being generally weak this week.
2/ 1x12
3/ +5kg 1x8
390kg 9 plates+5kg
4/ +10kg 1x8
5/ 1x10 quality reps.
6/1x10

8 plates x 25 back off set.

Leg Raise:
very strong smooth reps every set.
1x30
1x30
1x30
1x30

Ball crunches:
1x21

1x21 19+ rest pause 2

1x23 21 + rest pause 2 reps agony to complete. New soundtrack helped

Reverse crunches
1x30
1x30
1x30

Planks
2.00
2.00
2.00 abs cramped lots after this all day

10.11am finish...

Amazing people here. Live for days like this... And finally got to speak to girl who use to train at Worlds. She recognised me and was lovely <3

Happy times

[NeCrOmAnCeR]

Lifestyle Preacher Curls: Barbell curls

40kgx40 60kgx10 65kgx8

67.5kgx8

70kgx8

72.5kg x 6

75kg x 6 all out still a strain

Eugene Pressdowns today was PR I always dreamed of

42kg/49kg warm ups..

56kg x 15

63kg x 15

2/ 1x14

3/ +2.2kg x10

4/ +4.4kg x 6 thought was going to fail at 4-5 but strength kept coming..

5/ All out

70kg: 1x2 Not move for 3rd rep. Remember when 63kg was impossible and now it is easy.

Done. Wanted to leave. 2 PR!~! sets

Preacher lifestyle: 75x15

81x12
2/ 1x12
3/ 1x12

75x15

Cable kickbacks: 17.5kg

1x18
1x15
1x15

98.0kg finally no words..Not want to come... and good things happen.Beautiful conversations had Tim was just leaving as I got here. 1 hour earlier would be perfect.

[NeCrOmAnCeR]

Storms in afternoon. Humid after. Soaked soon as started working.

Leg Press: 6 plates all sets: 1x20

1/ 1x20 1x20 eyes closed : 1x10 1x10 1x5 all a struggle.

2/ 1x10 1x10/10/5/5 on the easy part too... Wide 1x10/5/5/5 die... never this hard... No one in here to inspire me.

3/ 1x20 1x20 Wide: 1x10/8/4 =23?

4/ 1x20 1x20 1x10 1x10 1x5..long rest and the right tune.

Leg X: Prep felt better than last week.

1/ 110kg x10 89x10 75x10

2/ 110x10 96x10 82x10

3/ 110x10 96x10 82x10

4/ 110x10 96x10 82x10

Squats: Bar x20 20kgx20

35kg:

1/ 1x12
2/ 1x12
3/ 1x12
4/ 1x12 awful flow. Made it happen.

No soreness on Monday.

[NeCrOmAnCeR]

7pm and feeling dead.. Even though slept solid last night.. Gym empty though.

Standing Military Press.

10kg x 20 15kgx15

20kgx12

22.5kgx10 right not flowing

23.75kg x 8 heavy

25kg x 8

26.75kg x 6 stop before 7th.

27.5kg x 3 higher reps.

Smith Machine seated: 40kgx12

42.5kg x 12 nice quality reps.

45kg x 10

46.25kg x 8 all out

47.5kg x 5 and fail

Rear delts: 75x15 felt so tight

89x15

+2.5kg 1x12

Sure I did back off set... 89x12

Side laterals:
40.5+0 x10
+5 x 10
+ 0 x12

then no one good here. Leaving.

[NeCrOmAnCeR]

Decide not to start with Bent over rows today. As time consuming

Underhand Laterals: 60kg x 40 80kg x20

[b] 90kg x 15

100kg/side: 5 plates. Not done these since 2017/18??

1x6 lose grip first set.

long rest talking to Eddie.

1x7 PR!~! Hope so!

Dumbbell Rows:

54kg: 1x10 slow n perfect.

56kg: 1x8

3/ 58kg: 1x12 1x10 left.

4/ 60kg: 1x10 all out right... 1x9 left.. beating 2 weeks ago by 1 rep on each side.

DC Shrugs: 30x20 40x20

45kg x 15

1/ 50kg: 1x10 1x2 1x2

2/ 52.5kg x 10 1x2 1x2

3/ 53.75kg 1x9/2/1/1/1= 14

4/ 55kg 1x8 1x2 1x1=11

WIde grip

87x12
+
2.2 1x12 + 4/4 1x12 + 6/6 1x11

97kg x 8 got nothing... right side was all weird and strained. At the start.

MTS 75kg x 14

2/ 1x10 gay.. Stopped.

Soaked.. Everything was going great.. Still left too late.. near 8pm

When Clutch went on way home and not get home till 10pm

[NeCrOmAnCeR]

Lying Leg curls: usual slow warm ups:

1/ 95kg full stack 1x20
2/ 1x20

3/ +2.5kg 1x15
4/ +5kg 1x15
5/ 1x14
6/ 1x13 No music with headphone missing on left side.

Hack Calves so weak not even want to write about

Usual prep

6x20
7 plates x 18

+10kg
1x12
1x12

took 10kg off 1x12

then drop sets

7x12
6x15
5x16= 43 reps

Seated Leg curls Average 54x20 75x20

103x16
110x11

117x18 drop 103x6

Seated Calf

45x17

47.5kg x 17

50kg x 12 all out

2/ 1x12

3/ 1x12

52.5kg x9-10

45kg x 20 40kg x 12

[NeCrOmAnCeR]

Flat Bench Smith: 20kg x 150 approx. Rest pause at the end.
30kgx20
40kg x 12

45kg x10

47.5kg x10

50kg x 10

52.5kg x 7 push hard for 7th.

53.75kg: 1x6 really liked these. after my set back and stuck at 52.5kg

55kg all out test. Left leg cramps. Very happy.

Incline Hammer: 60kg: x 20 70kg x 8 72.5kg x 3 horrible

Pullovers: So want to go home/ 9.30pm

Start heavy:

54kg x 16

56kg x 14

58kg x 12 …. 11 last time

60kg x 7 Equal PR!~! I think. wanted 8 reps.

10pm:

[NeCrOmAnCeR]

Very hard RPM class. Soaked. Got a good seat. Almost full class.

Not as fun as last week. People that were here. Hoping to see nice girl again.

95.9 at start. 95.5 after

Hack Squat Calves

3x20 4x20 5x20

6 x18

+10kg 1x15

7 plates: 280kg
1x12
1x12
1x12 6 plates x 20

Hanging Leg raises
1x30
1x30
1x30
1x30 all strong sets.

Ball crunches
1x3/19/1x1= 23

1x20 fail

1x21

Reverse crunches
1x30
1x30
1x30

[NeCrOmAnCeR]

Had to Vote Annererly after wild storms passed. 6pm
Gym 6.30pm

Then talk to Jake and Seb followed by introducing them to Tim

7.15pm start. 8pm finish.

Best Hardstyle ever played tonight. Well actually Monday night when Sefa got played was the best.

Barbell curls

10kgx12

12.5kg x 10

13.75kg x 8 bump up last rep

15kg x 6 all out... Did 16.25kg last time.

Close Grip Bench: 20kg x 40 30kgx20

40kg x 12 -15

45kg x 10

47.5kg x 10 smooth full to chest

50kg x 8 harder but full reps

51.25kg x 7 lower to chest

52.5kg x 6 all out leg cramp

53.75kg x 3 failure... Want 55kg

96.7kg

Not staying any longer. 8.20pm when got home. Far too late

[NeCrOmAnCeR]

Leg X Felt no strain this time. All strong reps.

Squats: Bar x 20 20kgx20 40kg x 14 last rep bottom out.
50kg x 8 felt no strain

55kg x 8 went deep. long rest.

60kg x 8 belt on

65kg x 8 strong/ Easy smooth low reps.

70kg x 6 feel strain now

72.5kg x 6 deep last 2 reps.

75kg x 5 rest too long. Weaker today. Yet less injury.

77.5kg x 5

80kg x 4 Limit

82.5kg x 2 possible 3 but heavy.

103x12
117kgx10
124 x 10

131 x 15

138 x 10 gay. Stop 8pm.

[NeCrOmAnCeR]

Viking Press: 40kgx40 60kgx20

70kg x 15

75kg x 15 all out. Easy

Skip 77.5kg

80kg: 1x12 PR by 2 reps

82.5kg 1x8 extreme. Should be easier. PR by 1 rep

83.75kg x 2 fail on 3rd rep. PR!~! As last time I tried. Could not move it.

Pinweight Shoulder Press: 60kgx20 67kgx15

74kg x 15

+2.5kg x 25

+5kg 1x10 crush me

Talk to Darryl/ long rest.

81kg x 8 PR for this year and since injured Shoulder..... Nicely done. No struggle up

Plan was to leave by 7.30pm.. but talking.. left later..

Not feeling it. Tired

[NeCrOmAnCeR]

Bent Over Rows: 20kgx20 30kgx15 40kgx12

42.5kg x10
45kg x 8 die early

47.5kg x 7

48.75kg x 5 struggle

50kg 1x3 going well then die.

Wide grip Pulldowns: 87kg x 20 never done before.

skip 2.2 for >> 4.4kg: 1x15

Skip 6.6kg

97kg: 1x15 PR by 4 reps

+2.2kg 1x9 beating 6 reps

+4.4kg 1x6/// not write it down. Strongest ever been

Trap Bar Shrugs: 60kg x 25
70kg x 15
75kg x 12

80kg
1x10
1x10
1x10 beating 8 rep sets Prue and Jason walked in and total shock and surprise. I lost it.. So extremely happy to see them

Incline Dumbbell Rows:

35kg
1x15
1x15
1x15 felt strong

Low Rows:
80kg x 12

85kg : 1x8
3/ 1x8 really hard

80kg x10

[NeCrOmAnCeR]

Seated Leg Curls: 54kg x 40 75kgx20

103kg x20
110kg x20

117kg x 15

124kgx11

131x8

138kg x 2

Atlantic Standing curls: Not keen

41x15 48x10 too easy

55kg: 1x15 Left 1x12R

2/ +2.3kg 1x12L 1x11 R push hard.

3/ +4.6kg 1x8L 1x7R

4/ 1x11L 1x9-10 right

5/ Inspired: 1x12 L 1x10 R

Standing Dumbbell Calf raises:

Took into Dumbbell area.. But not enjoy it in the hot corner. Save having to carrying them so far into Leg room.

54kg:
1/ 1x10
2/ 1x16 perfect
3/ 1x15 feet too far in

56kg every set a PR!~!

4/ 1x10
5/ 1x15
6/ 1x15 amazing. Heavier dumbbells. Same reps as last time. Very Brutal. But okay once at home.

96.8kg

[NeCrOmAnCeR]

Hammer flat bench
40kg x 80/10/10

60kgx22
70kg x 20

75kg x15

80kg x 12

82.5kg x 6

2/ 1x4

3/ 80kg x 8

Incline Hammer: 60kgx20

65kgx15

67.5kg x 12

70kg x 8

72.5kg x 3 gay

Pec Dec

117x15-20

124kg x 15 easy

131kgx10

138kg x 8 fail but strong.

[NeCrOmAnCeR]

Most brutal RPM class.. Wanted to end and it never did. Rare for me as I think they are too short and not hard enough.

Hack Calves: 3x30 4x20 5x20

6 plates x 15

+10kg 1x12

7 plates:
1x9
1x10
1x11 drop 6 plates x 10

Leg raises
1x32 slow and perfect
1x30
1x30
1x30

Ball crunches:
1x26+ r/p 1 rep

1x21 die

1x23 burn like hell.

Reverse crunches
1x30
1x30
1x30

[NeCrOmAnCeR]

Leg X all fine< no strain at all. Did lots of extra sets.

Squats: barx25 20kgx20m 40kgx15

50kgx8
55kgx8
60kgx8 no belt

65kg x 7

70kg x 6

72.5kg x 5

75kg x 5

77.5kg x 5 awful form

80kg x 4 limit

Squat Press

6x15
7x12
8x10

9x8

10 plates:
1x9
1x9

not feel good. Stopped.

89kg 1x14
2/ 1x15
+2.5kg: 3/ 1x11

Side laterals 40.5 1x12
+5 1x12
+10 1x10 limit... long rest too

[NeCrOmAnCeR]

Talk to Sarah today on her birthday and it was wonderful to reconnect.

Military Press

10kgx20 15kgx20 20kgx15

22.5kg x 10

25kg x 9 strong push through

26.25kg: 1x7 super perfect.

27.5kg x 4 4th felt risky.

Jason and Prue turned up at the end of these sets. Always push harder when they are here.

Seated Smith Machine Military Press:

40kgx15

42.5kg x 11 easy 45kgx10 so easy and deep

47.5kg x9 perfect

48.75kg x 7 proper reps

50kg x 7 so strong with great depth. <Mind blown>

seems like limit was so far away

51.25kg x 5 still quality.. Thanks to Prue and Jason being here. Strongest in since early 2019?

[NeCrOmAnCeR]

Underhand Laterals: 60kgx40 80kgx20

90kgx12

100kg x 8
2/ 1x8 wanted a 3rd set but fried.

Dumbbell Rows: 54kg 1x12 easy like 50kg

56kg: 1x12 proper rows.. 11 on left

58kg 1x10 each normal rows. Very taxing.

60kg 1x11 right 1x9 left. grip failure.


Wide grip Pulldowns: pain in right Lat

87kg: 1x15

+4.4kg 1x15

97kg x 12

+2.2kg 1x8

+4.4kg 1x8 r/p 1x1 beating 6 reps.

DC Shrugs

50kg 1x11/14

52.5kg 1x9/12/13

53.75kg 1x9/12/14 really strong.

55kg 1x8/11/12/13 felt great

57.5kg 1x6./8/9 catching non stop on pins. Had to do this strength test.

[NeCrOmAnCeR]

Wednesday not train on birthday

Too late as always. Plan was to dye hair before going. Never happened.

Low Incline Smith Machine
20kg x 100lk
30kg x 15

1/ 37.5kg 1x10 1x10 1x10 all fine..

2/ 40kg: 1x10 1x10 1x8 perfect form.

3/ 1x10 1x10 1x8 fail at 8 maybe push for 9th.

4/ 1x10 1x10 1x8 all out last 2 reps/ Not want to drop weight

Incline Flyes:
22kg
1/ 1x12
2/ 1x12
3/ 1x12
4/ 1x12 just fine.



Flat Flyes: 1x20 prep

1/ 1x12
2/ 1x12
3/ 1x12 limit
4/ 1x12+1 extra

Cable crossovers 21kg super heavy

1/ 1x12 1x12 1x12

2/ 1x12 1x10 1x3 drop 17.5kg x7

3/ 17.5kg x 12 1x12 1x10 15kg x 12 =22 reps.

Pec Dec: 96kg
1/ 1x16
2/ 1x16 easy
3/ 1x16 struggle

[NeCrOmAnCeR]

Went so late. But was worth it.To see cool people.

Lifestyle Preacher: 40kg x20-30

50kg x 10
60kg x 10

65kg x10 fine

70kg x 8 weird strain super painful all week after and physio cancelled on me

72.5kg no. PAIN

Eugene Pressdown

42x20/49x20

56kgx15

63kg x 15 easy

+2.2kg x 10 not failure.

+4.4kg 67.4kg 1x6 brutal

70kg 1x5 WOW NO WORDS wanted to celebrate there and then.

Tricep kickbacks 17.5kg
1x15
1x15
1x17

96.7kg

Squats:
35kg

1 1x12 last 2 deep

2/ 1x12 pushed past 10 and last ones deep

3/ 1x12

4/ 1x12

Soaked 2 t'shirts only... 1 hour workout.

[NeCrOmAnCeR]

Went home after shopping did all prep.
7.30pm Let heat die down.

Perfect.. As Jason and Prue appeared on my first set. And I trained so hard because of them. Just like old times.

Leg Press: 6 plates per side

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

2/ Long rest: 1x20 1x20 too easy Wide 1x10 1x10 1x5< only this part hard.

3/ 1x20 1x20 die Wide 1x8 1x8 1x5

4/ 1x20 1x20 wide 1x5/5/5/5/5 better.

Leg X

1/ 103x10 89x10 75x8

2/ 110x10 96x10 82x8

3/ 110x10 96x10 82x10

4/ 110x10 96x10 82x10

[NeCrOmAnCeR]

Humid and dripping all day at work. Worst day in all 6 weeks of work so far.

Bent Over Rows:
20x30 30x15 40x12

42.5kgx10

45kgx10
47.5kgx6
48.75kg x 4

Short width Pulldowns. Cannot find my bar.

87kg x 20
+4.4kg x 11

feels weird
turn bar around 1x7 not right either.

97kg 1x9
=2.2kg
1x7 both sets strong.

Shrugs: 60x20 70kgx12

75kg x 12

80kg x 10
2/ 1x10
3/ 1x10

Low rows: Weak
75kg
1x12
1x12
80kg:
1x8
1x8

Still hot. Get here way too late. No chance doing normal volume.

[NeCrOmAnCeR]

Lying leg curls.. Lots of slow warm ups

80x10
88kgx15

Full Stack:

1/ 95kg x 25 reps. PR!~! 20 easy and last 5 reps all out

2/ 1x20
3/ 1x12 weird

+2.5kg 1x15 amped. Wanted it so much.

+5kg 1x10

6/ 1X12

Hack Calves:
40kg x 30

60kgx20

80kg x 20

100kgx20

6 pl x 20

+10kg 1x15

7 plates x 12

2/ 1x12
3/ 1x12 too heavy

6 plates x 15

Seated Calf

45kg
1/ 1x15
2/ 1x20

3/ 47.5kg 1x12 struggle

then they released and became strong

4/ 1x15

5/ 1x18-20

6/ 50kg: 1x12

7/ 52.5kg x 9

8/ 1x9

9/ 55kg 1x6

10/ 1x6 PR sets [/b]

[NeCrOmAnCeR]

Too late as always. Plan was to dye hair before going. Never happened.

Low Incline Smith Machine
20kg x 100lk
30kg x 15

1/ 37.5kg 1x10 1x10 1x10 all fine..

2/ 40kg: 1x10 1x10 1x8 perfect form.

3/ 1x10 1x10 1x8 fail at 8 maybe push for 9th.

4/ 1x10 1x10 1x8 all out last 2 reps/ Not want to drop weight

Incline Flyes:
22kg
1/ 1x12
2/ 1x12
3/ 1x12
4/ 1x12 just fine.



Flat Flyes: 1x20 prep

1/ 1x12
2/ 1x12
3/ 1x12 limit
4/ 1x12+1 extra

Cable crossovers 21kg super heavy

1/ 1x12 1x12 1x12

2/ 1x12 1x10 1x3 drop 17.5kg x7

3/ 17.5kg x 12 1x12 1x10 15kg x 12 =22 reps.

Pec Dec: 96kg
1/ 1x16
2/ 1x16 easy
3/ 1x16 struggle