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

[NeCrOmAnCeR]

Lyndale loop plus ride up in forest see homeless camp out. Was fun. 38 mins 8km

96.34kg

Seated Leg curls: 54kgx30 75x20 89x20

103x20

110kgx13

117kg x 15 came from out of nowhere

124kg x 11.. just incredible.

131kg test x 6 no words to describe these sets

Atlantic Standing Leg curls: 41x10 48x10

55kg x 10 fine

2/ +2.3kg : 1x8L 1x9r

3/ +5kg 1x8L 1x7R

4/ 1x9L 1x7R

5/ 1x9L 1x8 R

55kg: 1x15 left: 1x12 right.. Amazing how free this set felt.

Hack Calves: 7 plates x 16 heavy
+10kg
1x16

8 plates: 1x14
2/ 1x14
3/ 1x13

4/ 8 plates x 13
7 plates x 10
6 plates x 10
5 plates x 10 =43 reps. did extra 10 there.

Seated Calf: 45kg x 18

47.5kg
1/ 1x14
2/ 1x14 felt better
3/ 1x14 solid

50kg x 12 best this has felt in weeks

5/1x12 in awe

6/ 52.5kg x 8 like totally perfect. In the zone with these today.

7/ 1x8 not as good.

8/ 45kg x 20 40kgx13

Brave today: Almost walked out. But did not. Went and talked to Tabitha to see why she is not weight training and oh she was a sweetheart. Super lovely

[NeCrOmAnCeR]

Incline Smith: Low Incline: 20kg x 50-60 then sets of 10.

1/ 37.5kg: 1x10 1x10 1x10 no failure.

2/ 1x10 1x10 1x10 no failure.

3/ 1x10 1x10 1x10

talk so much well rested. : try 40kg:

4/ 1x10- 1x10 1x10 NO WAY Ridiculously strong. Last time 37.5kg struggled. for 2 sets then reduced.

Incline Flyes: Brave : 22kg today instead 1x25 warm up

1/ 1x12
2/ 1x12
3/ 1x11
4/ 1x12

Flat Flyes:

1/ 1x12
2/ 1x12
3/ 1x12

4/ 1x15

Felt amazing and everybody telling me how big I looking.

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

2/ 21kg never done on Y3T day I think

1x12 1x12 fail 17.5x12

3/ 1x12 1x10 17.5kgx12-15

Pec Dec: 96kg 1x16

103kgx12 easy

3/ 1x15 Just ridiculous.. 89kg is normal max.

Best Chest day and nice conversations had.

[NeCrOmAnCeR]

95.9kg at start but went down to 95.5kg

Hack Squat Calves: 60kgx25 80kgx20 100kgx20

120kgx15

130kg x12 heavy

140kg: 1x8
2/ 1x8
3/ 1x8 hard fail

120kg x15

Pinweight 200kgx25

+3
1/ 1x24
2/ 1x25
3/ 1x27

Leg Raise:
1/ 1x32
2/ 1x30
3/ 1x30

Ball Crunches:

1x20 super fast and explosive best yet!

1x19 last 2 reps burn like hell

3/ 1x21 PR by 2 reps.. just kept squeezing out.

Reverse crunches:
1x35
1x35
1x35 really hard reps

[NeCrOmAnCeR]

Not sore from chest last night

Preacher curls to test: 40kgx15 50kgx12 55kgx12
60kg x 10
62.5kg x 9

65kg x9

67.5kg x 9 full stretch

70kg x 8 hold and stretch PR!~

72.5kg test 1x6 wow. almost lost it on 6th rep.

75kg 1x3 ONLY 15kg Increase PR!~!

Eugene Pressdowns:
42kg x20
49kg x 20
56kg x15

63kg:
1x10
=2.2kg 1x7 7th rep extreme

3/ 1x7 exact same set. Same reps as last time.

Ez bar strict curls
10kgx15
15kgx12

17.5kg
1x10
2/ 1x10

20kg 1x4 fail hard.

French Overhead Press: 10kgx20 15kgx15

[b] 20kgx15 like it was nothing
Brave
I went for 22.5kg

1x10! Yes

1x11 full failure.. Up 2.5kg on last time.

Atlantic..41kg x 10 no left elbow pain. But not stronger either

Life fitness Preacher
81kg
1x10
1x10

+2.5kg 1x10

Tate Press

32.5kg x 12 awkward.

2/ 30kg x 17 want 20 reps

3/ 32.5kg x 11

17.5kg cable kickbacks... usual 17 reps left 16 right x 3 sets.

38.5kg : 1/ 1x11
1x10
1x12 so brutal.. Never get easier.

Huge 1 hour chat after. So Glorious when you can talk to someone interesting and has conversation skills.
Makes
Life worth living to talk to someone like this.

[NeCrOmAnCeR]

Very hot day. Plan go 4.30-6.30pm: Do ironing and having the most wonderful conversation with a real Parisian woman- Lilith. Incredible personality.

Shop first then get to gym.

Brave again this week. Walk straight up to Chelsea and introduce myself and have a long wonderful conversation. All the times she trained legs near me I have never talked to her.

right abductor still strained from last week. Made it hard to get nice flowing depth on Squats. Until 160kg plus forced me to go deep.

Leg X warm ups forever. Felt great. Total War pre workout.. After having rest last week from it.

6.25pm start.

Squats: Barx20 20kgx20 40kgx14 50kgx8 55kgx8

60kgx6 no belt. Had to get out of car.

6.54pm

65kgx6 with belt on.

Brave again jump to 70kg: 1x6 < 1 rep increase and felt like 60kg

72.5kg x 5 felt so good. Went deep last 2 reps.

75kgx5 pushes you down so heavy but feels great. 1 rep increase.

77.5kg x 4 1 rep increase

Long rest:

80kg: 1x3 Just happy with 1 rep. 7.55pm Want to spray Champagne.. so happy!

Can't believe here so long 6.25-7.55pm.. rested too long on these heavy sets.

Leg Press:

6x12
7x12
8x12

9 plates x 8

+10kg x 8 8.18pm

10 plates: 1x8 good depth. beating 5 reps.

2/ 1x8 same set... Then friends came in who call me Mr Legs and shouting CT Fletcher quotes. " I COMMAND YOU TO GROW!"

Amped me up so much:

3/ +5kg each side =410kg 1x7-8 still strong!

4/ +10kg: 420kg 1x5...die! Wanted 8 reps and maybe add another 5kg/side.

5/ Back off set: 8 plates x 21 so casual like..hahaha… Not long ago struggling with 9 plates max.... My head want to explode with joy!

So hungry and want to leave.. Soaked through in sweat.

Leg Extensions: Not as epic as I hoped

75/103x15

117x15

131x15

138x16

+2.5kg x 15 forgot to add 5kg. Another 1x15

+5kg 1x12 got nothing and died. No 20 rep sets today.

9pm. Felt like 9.20pm by time drove out.

Really shattered after. Which made worse could not sleep all night.

However not super sore the next day either. No rating to give. Functioned fine.

[NeCrOmAnCeR]

Venmans walk: distracted not fast. 40mins 3kms

Bent over Rows: 20kgx15-20 25kgx15 30kgx15 35kgx12

40kgx10+

42.5kg x 9 only last rep upright.

Skip 43.75kg

45kg x 7

46.25kg x 7 beating 4 reps last week

47.5kg x 4 PR!~~! Solid 4 reps too...2 reps last week

Wide grip Pulldowns: 87kgx15

+2.2 x13

91.4kg x 9

93.6kg x9 WOW really nice reps. After rest of these sets was a struggle.

97kg x 9 full reps.

+2.2kg 1x6 PR!~! beating 4 reps last time

Trap Bar Shrugs: 40kgx25 60kgx20 70kgx15

75kg/side:
1/ 1x9
2/ 1x10
3/ 1x10

80kg x 4 WOW PR!~! just wanted to to test today

MTS Pulldowns:
75kg
1x12

+2.5kg 1x8
1x9
1x10 just

Shoulder can do these okay. Amazing lifts but lost drive to do a lot of volume

15 sets for Back+ quite a lot for Traps.

[NeCrOmAnCeR]

Never made it out for a ride. Extremely hot day.

Tried to go earlier: Was best people training in Leg area.

Seated Leg curls: 54x20 75x20 89x20

103kgx20

110kgx20 13 reps last week

117kg x 15

124kg x 11 same as last week... Rested long enough yet still not able to beat it.

131kg x 8 7 the rest pause for 1. Not move after 8th


Atlantic Standing Leg curls: 41kgx10 48kgx10 not feel it. So light.

55kg: full stack

1/ 1x12 easy

+2.5kg: 1x11 both side

3/ +4.6kg 1x9: 1x8 R

4/ 1x10 L 1x9 R best yet

5/ 1x11R 1x9L just not move.

55kg back off 20 reps left WOW 1x14 right; Grrrr why so hopeless.

Hot and soaked. I turned the fan right up and Tash played the best Hardstyle ever heard in the gym. Made me so happy

50kg Calf Raises: Fresh as not do Hack Squat warm ups.

1/ 1x24 amazing

2/ 1x23
3/ 1x20 die
4/ 1x20 messy Still best reps ever done at this gym

Romanian Deadlifts

5.00 start- 6.15pm now

40kg x 10 60kg x 10

Brave I went straight for 70kg/side: 160kg

1/ 1x7 brutal
2/ 1x8 rested.
3/ 1x8 long rest. No improvement. Perfect form. Shoulder okay.


Seated Calves:

45kg x 20

47.5kg x15
2/ 1x15
3/ 1x16

50kg:
1x11

5/ 1x11

6/ 52.5kg x 8 almost 9

7/ 1x9 quality

8/ 47.5kg x 17

45kg x 7
40kg x 7 = 31 reps.

No soreness or fatigue after. Sore hamstrings on Thursday.

[NeCrOmAnCeR]

Chay ravine walk: Met two hot girls who were friendly enough to both say hello. Made my day. So pretty! 43.25 mins: 3.2km

No reason at all.. Just my usual stuffing around went to gym super late 7.45pm.. As all the good people left.

Expecting to be in pain and no fun.

When in fact strong and not cause more pain and did a PR set . Could have done Pullovers/ Pec Dec and Chest Press if got there an hour earlier.

Nice chat with Troy on way in. Gave me number of someone to fix injury. Kirst Scouco

Flat Smith Bench: 20kgx70
30kg x 40

45kg 12 felt fine

47.5kg x 8

50kg x 8 nice

51.25 x 8 kept pushing

52.5kg x 6 play safe and stop here... Last time 55kg x 6 was my max.

Incline Hammer Press

40kgx20 50kgx12 60kgx12

65kg x 10

70kg x 10

72.5kg x 8

75kg x 5 PR without realising it.. Best last week was 72.5kg which was also a PR. So I added 5kg and got same reps.

96.42kg

[NeCrOmAnCeR]

Solid class. Seemed to go forever. Not as great as 2 weeks ago. Good attendance

Cable Calfs broke again

Almost 96kg:: 95.9kg.. but then 95.5kg before I left.

Leg Press calves

5x25
6x20
7x20

8 x 16

+10kg 1x15

9 plates:
1/ 1x10
2/ 1x10
2/ 1x10 crushing me.. 13/12/12 last time

8 plates x 17

Leg raise
1x31
1x30
1x30

Ball Crunches
1x18 burn like hell
1x17
1x17 blame forgot headphones and not getting 20 and 21 reps like last week

Reverse Crunches
1x30
1x32
1x30 no where near 35 reps

[NeCrOmAnCeR]

97.6kg.. getting towards 98kg but a lot of mid section fat.

Barbell curls

10kgx12
11.25kg x 12

12.5kg x10 finally improve over 8
2/ 1x10

13.75kg
1x8
1x7 die/ hard on shoulder. Same reps as 2 weeks ago.


Underhand Pulldowns: 31.5x20 38.5x15

Full stack:
1x15
1x16 so easy and improved over last time max of 12.

+2.2kg 1x12 PR!~!

Atlantis Preacher
68x12
75x12
82x7 all of these hurt

75+2.3kg x10

Hammer Tricep Machine
60kg x 15
70kg x 11

75kgx9 fine quality

77.5kg x7

80kg x 7

82.5kg x 4 horrible but will do... 85kg x 4 last time

Reverse curls. Painful
10kg/side ezbar
1x12
1x12
1x10 shoulder hurt last reps

with
Concentration curls: 15kg
3
sets if 15 per arm.

MTS Triceps:

45kg x12 easy

50kg x 8
2/ 1x8
3/ 1x8
4/ 1x8

6.00-7.20pm.. No fun at all to be here. No one good to talk or be here with.

[NeCrOmAnCeR]

Leg X all fine..Can feel abductore holding me back on singles.

Got my area all to myself. Not feel Total War at all now.

Squats: Barx20 20kgx20 40kgx14 deep last. 50kgx8 55kgx8

60kgx8 belt on

65kg x 6 so hard to flow with strain 6.50pm

70kg 1x6 stepped out badly but held it.( might be why I strain Abductor as can never unhook both at once.

72.5kg 1x6 beating 5 reps last week... 7.06pm still awful form.

75kg x 5 seemed to flow best yet. Steven and Brother beside me and Jade behind made me want to work harder.

77.5kg x5 beating 4 reps. felt good. Last rep near failure.

80kg 1x5 WOW.. To prove I can do this.

82.5kg BRAVE loaded up Squat Press to rest... then 1x2! 5kg PR!~~! 185kg feels good to say.

Squat Press: 7.40pm

7x10
8x8
9x8 non stop

10plates x8 strain is really in the way.

11 plates:
1/ 1x7
2/ 1x7
3/ 1x8 perfect... Got the focus and right music but it just not move for any more reps. Sure if no strain would be doing 12 plates easily.

Back off: 10 plates x 8... Should be 15 reps.. Not like these and had to stop early.

7.58pm

Tried Leg Extensions.. Warm ups ok

138kg x 12

+2.5kg x 12 just in pain and going nowhere.. Had to stop.

agony all night in bed with strain and could not sleep.

[NeCrOmAnCeR]

Parkview ride: 52mins 13.5km No real leg soreness. Abductor strain still there. But rode up Lissadel In highest gear yet.. Always hard that hill.

Not want to stay home and rest. Like to see how bad this is.

Nat totally messed me up from 11am till 5pm. I could not think or get it together... In a good way!

Not get there till 5.45pm... Weird crowd. Not packed and everyone missing.

Pinweight Shoulder Press: turned around facing forward. Considering I conquered the other way back to pad. Been months since done this way

39x35 53x15 no pain

67x15

74x10 Limit

+2.5kg 1x10 struggle to start.

+5kg 1x10 again almost not start.

Side Laterals too much pain had to stop.

Rear delts on Pec: 68x15 75x15 82x10

89kg
1x12
1x12
1x10 same as normal

Viking Press: 40kg x 20 60kgx15 both easy no pain

65kg x 12

67.5kg x 10

70kg x 8

72.5kg x 8 still ok. Would have been able to do 75kg but thought best not to push it. no pain that night or next day however.

Rear delts:
32kg
1x15
1x15
1x15

6.45pm leave.

[NeCrOmAnCeR]

Venmans faster walk: 38 mins 3.0km

No shoulder pain today.. Abductor feeling better too.

97.0kg... Weight going backwards this week.

Bent Over Rows: 20kg x 25 30kgx15+

40kgx12
42.5kgx8

45kgx8. Not properly count any of these sets.

46.25kgx6

47.5kg x 4 felt really heavy. Only just got these. Should be 6-8 reps this week.

Wide grip Pulldowns: 87kg x 15
+2.2kg
1x12

+4.4kg x 13

+6.6kg x 12 smooth

[b] 97kg x 10 rest pause last 2 reps.

+2.2kg 1x7 PR!~! by one rep. Would not move for 8th.

Dumbell Rows: SO busy over here. Took forever to get in.

52kgx10

54kgx8

56kgx8 harder on left.

58kg 1x8 right 1x7 left. and die... Right is so confident.

DC Shrugs: 30kgx25 40kgx20 45kgx15

47.5kg: 1x9/12/13

50kg: 1x10/12/13 happy

51.25kg: 1x10/13/14/15 so strong

52.5kg: 1x9/11/12/13 lost it... Hoping to do 53.25kg but not feeling strong enough.

MTS Pulldowns: 75kgx12
+2.5kg
1x8
3/ 1x9 tiny bit of shoulder grief at the start.

Low rows taken

Straight Arm Pulldowns:
49kg x 15
56kg x 12

2/ 1x12

3/ 1x11 49x3 42x3. Last time. 1x17 with 52kg: AND 1x10 with 2.2kg. Gone backwards by not doing regularly.

21 sets/ Better crowd than last night.

[NeCrOmAnCeR]

No Shoulder issues; Back sore but no rating

Lyndale loop 25 mins.

Went to gym 4.10pm. Finally got to see Paul. Had a huge conversation. Been quite a few weeks. Day made.

Unsure what time I started. As lots of lovely messages with Natasha. I not write down warm ups.

Lying Leg curls: 81x10 88gx11 slow

95kg: Full Stack:
1/ 1x12 hold last 2 reps.

2/ 1x12 long rest

3/ +2.5kg: 1x12 easy.. PR for the year?

+5kg: 1x10 strong

2/ 1x11 and hold

3/ 1x10 die... drop to 95kg x 11 Would have done back off sets. But friend wanted it.

Hack Calves:

6 plx17

7 plates: 1x15

+10kg
1/ 1x13
2/ 1x12 shaking

3/ 1x12 drop 7x5 6x10 5x20 =-47 reps.

Seated Leg curls: 103x15

110x15

117x10 failure

124kgx6 big difference pre fatigued

Seated Calf raise

45kg x17

47.5kg x 17
3/ 1x15
4/ 1x16

50kg x 10 felt tight

6/ 1x10

52.5kg

1x7

8/ 1x8 even better. Wanted to keep doing more

45kgx17 40kg x 10..

End up way past 6pm and soaked. Good people in room today.

[NeCrOmAnCeR]

Chay Ravine walk: Faster than usual: 41 mins 3.0km

7.15-8.35 gym

97.18kg:

Hammer Chest Press: 40kgx90 4 sets of 20 non stop then squeeze out more.

60kgx20 like nothing

70kgx15 not feel. 75kgx10 now heavy

Skip 77.5kg

80kg: 1x10 wow! Last 2 reps all heart!

82.5kg 1x6 not move for 7th rep: Beating 3/4 reps

80kg 1x11 Extremely happy 12 had to fight hard for those last reps.

Hammer Incline: 60kg x 15
70kg x 10 fine

72.5kg x 7 ( 8 reps last week)

75kg: 1x3 fail which is gay. Wanted 5 like last week.

Chest Press:

124kgx12 the rest felt too light.

131kg x 12 smooth

138kg x 8 max No chance adding 2.5/5kg on

Pec Dec

117kg x 12 easy now a prep set

124 x 12 still fine

131kgx12 still got more...…...last time best was 124x9 131x5

138kg full stack x 8 extreme. Wanted 9.

131kgx12

Comments on how big my Chest looking. Like a shelf.

[NeCrOmAnCeR]

Super sore Chest later in the day like 8/10

RPM class: Short and terrible. Wanted to walk out.

Pinweight Calf press still broken.

96.3kg fasted makes no sense. Yet 97kg last night.

Hack Squat Calves:

60x20 80x20 100kgx15

120kgx12

130kg x 12

140kg: 7 plates per side.

1x8

2/ 1x9
3/ 1x9
4/ 1x9

120kg x 15

Hanging Leg raises:

1x32
1x32 strong and slow reps.
1x32

1x30

Ball crunches:

1x19 die
1x19

1x19/20 felt like 20.

Reverse crunches
1x34
1x34
1x34

[NeCrOmAnCeR]

No enthusiasm to be here. And no one good to make me want to stay

Get here at 6.00.. Having the best day of conversations. Should have been here aT 4.30PM

Lifestyle Preacher curls:
40kgx20
60kgx10
65kgx9

67.5kg x 9

70kg x 8 and hold

72.5kg x 8

75kg x 6 max... Same as last time? Think it was 5 reps.


Eugene Pressdown… Not bring me belt in. Always like it on these.

42/49kg warm ups

56kg x 10

63kg:

1/ 1x15 in total disbelief how I got this PR!~!

2/ 1x15 exact same set

3/ 1x13 rest pause 1 rep

+2.2kg : 1x6 Same PR as 30/08 where I got 10/10 then 6

8/08 9/9/7

20/07 1x10 1x7 1x7

[NeCrOmAnCeR]

Need to rest abductor after last week very strained.


Weight was awful today.

Leg Press 6 plates for warm up x 20 and to start.. Never done 5 rounds this heavy.

1/ 1x20 1x20 1x10 1x10 1x5...was a challenge as not warmed up

2/ 1x20 1x20 so smooth.. 1x10 1x10 x 5 much easier

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

Long rest talking. Made 4th set harder

4/ 1x20 1x20 1x10 x10 1x5

+10kg: 1x20 1x20 could really feel it.. then it hit me Wide: 1x8/5/3/4 for 20 reps total.. Agony~!

Leg X: right was tight on warm ups

1/ 110x10 96x10 82 x10

2/ 110x10 96x10 82x10

3/ 110x10 96x10 82x10

4/ 110x10 96x10 82x10 burning

5/ +2.5kg 110x10 96x10 82x10 that extra really destroyed me.


Squats: usual warm ups//not feel great.

35kg/side

1/ 1x12 deep and good form

2/ 1x12 really good

3/ 1x15

4/ 1x12 harder from resting too long

5/ [ b] 37.5kg 1x12 [[/b]but not like form at all. Not deep enough..Did not feel fatigued like wobbly legs.

1 hour workout.

2 t'shirts. At home was shattered.. Then got so tired. I could not cope.Function or cook.

Home 7.30pm. Eat rice crackers and 300grams Sweet Potato. But not bring myself to cook Chicken till 10.30-11.00pm

Had to have a nap then Shower before getting it together.

Next day is sore. But not enough to rate. Maybe 6/10?

[NeCrOmAnCeR]

All Squat racks taken

Smith Military: 40kgx15

45kg x 12 no belt

[NeCrOmAnCeR]

All Squat racks taken

Seated Military Press: 20kgx40-50 30kgx20

40kgx15
45kgx12

47.5kg/side x8 Extreme/Stopped/

Rack became available..

10kg/x20
15kg/x15

20kg x10

22.5kg x 9 good quality reps.

23.75kg x 10 smooth.

25kg x 8 caught up first then got them done.

26.25kg x8... No words felt amazing Beating 4 reps

3 sets: 27.5kg/side = 75kg

1/ 1x5 bit unsteady but ok

2. 1x4 lost it. Weird

3/ 1x5 smooth. Wanted 6 reps though. On here a very long time. No issues though

Rear delts:

89kg x 14 PR~!

+2.5kg x14 no way

+5kg x 10-12

' 96kg x 8 defy belief could do this heavy. See why get injured now.

Side Laterals:

40.5+5 1x15

+10 1x11
1x11
1x12

Rear delts: 32kg

1x17
1x15
1x15
1x15 feeling amazing I did extra.

Front Raise: 3 setsof 5kg of 10 reps..Everyone of them hurt like hell.

Go home and in extreme pain all night.. Front delt swelled. Could not use arm for basic functions.

Almost like tore tendon again... However it got better in 24 hours and did not get worse training Back

Huge set back from this pinnacle though.

[NeCrOmAnCeR]

Did not go gym on Monday: Rest Shoulder: Public Holiday

Venmans loop slower than last week. 41 mins 3.0km

Dyed hair before gym and took forever.. then needed another meal 6.15 leave.

6.30-8.15pm gym and talk to Claire after. Showing all my photo's from previous shows.. End up home 8.45pm. Crazy. Should have been eating

meals 3 hours ago. So tired after had to have 30 min Nap.

Also lovely texts with Sarah when got to gym which has been rare in recent months. Finally got into it and went hard.

Bent over Rows:

20kgx15 30kgx15

1/ 40kgx12
2/ 42.5kg x 8
3/ 45kg x 8 + felt great rested.

4/ 47.5kg x 6 maybe 7

5/ 48.75kg first time: 1x6

All in

50kg 1x3 AMAZING PR!~~! Wanted this all my life. Onwards to 3 plates! Forced out 3rd rep.

Wide grip Pulldowns: Right arm had pain in for the first time.. and made these very difficult.

87kgx12

+2.2kg x 12 +4.4kg 1x12 hold and smooth +6.6kg 1x11

97kg 1x6 not strong.

Trap Bar Shrugs: 40kgx25 60kgx15-20

70kgx15

75kg/side: 1x9
1x10

80kg: 1x7 PR!~!
then

80kg 1x8 all out giving it everything.

MTS Pulldowns

Full stack: 1x15 so smooth PR

+2.5kg:

2/ 1x12 PR!~!

3/ 1x12.. Best ever

Dumbbell Incline Rows: 35kg
1x12
1x12
1x12

Weight was way down.

[NeCrOmAnCeR]

Lyndale loop 28 mins.

96.6kg

Got there just as Paul leaving so have nice talk before.

Seated Leg curls: 54x20 75x20 96x20

103x20

110x15 cut it short

117x12 15 reps last time

124kg x 10 too long rest.

131x6 not move.

Atlantic standing curls: 41x10 48x10 warm ups

55kg full stack: 1x10 slow no pain in right leg or feels behind left leg.

2/ +2.3kg 1x12 amped. Fast n strong

3/ +4.6kg: 1x12L 1x10 R

4/ 1x10R starting on right 1x12 Left.

5/ 1x11L 1x10 right.

6/ 55kg: Back off set. Yet had nothing in me: 1x10L 1x12R

Plan was 4.30-5.30. then not start till 4.45pm

5.40 start Calves

Man up time to increase weight: 52kg wanted this weight for last 10 years? Been doing 50kg for what seems since 2014.

1/ 1x15

2/ 1x15

3/ 1x15 no stumbles. every set was quality. Just stopped at 15.. tried hard to get 16th rep on every set and would not move

4/ 1x15

5/ 1x15 closest go to 16th.. Soaked. Farmers walk back just okay.

Seated Calves: 45kgx20 47.5kg x 15

50kg: 1x15 so smooth and easy.. just in awe.. Usually 10 reps is a real struggle.

52.5kg x 10 limit.

53.75kg 1x6 killed me PR!~! no chance of 55kg

52.5kg 1x12 another PR proper full reps.

50kg x 15

45kg x 20 drop 40kg x 12

[NeCrOmAnCeR]

Chay ravine walk: short one: 9.15am too. Home 10am. No time to eat. 37 mins 3.0km

Extemely hot day. Got eyelashes done at Mikayala's home.

Gym 6.45-8.30pm

Really smashed out Smith Machine sets: Minimal rest.

20kg: 1x80 then 20/10/10 for 120 reps

40kgx12

45kg x 10 felt strong

Brave skip 47.5kg

50kg x 10 perfect form.

51.25kg x8 much harder

52.5kg x 5 killed me. Right not pushing as hard as left.. 6 reps last time and before that 55kg for 6.

50kg: 1x10


Incline Hammer: 60kgx15

70kg x 8

72.5kg x5 got nothing.

Trepidation over Dumbbell Pullovers and causing myself really inflamed Shoulder pain no pain during or after these sets

26x30

52kg x 20 and hold

54kg x 15.... Getting reps with these that I use to only just get on 50kg previously.

56kg x 14 stop at 12 then get 2 more. Just amazing!

58kg x 11 Hold 10th rep. Then get 11. Beating 8 reps at start of September.


Flat Flyes: Soaked now.

24kg x 20

26kg x 16
3/ 1x15

Pec Dec
124kg

1x12
1x12
1x15

17 working sets. Soaked.

Tim was finally here tonight And overall was good people here.

[b] Home and could not function. So tired. Arms would not raise up.. Struggled to function all night 8.30-12.30am

So much pain after gym on Saturday. Agony 10/10. To even reach to pick phone up is pain.

[NeCrOmAnCeR]

Great RPM class. Soaked and worked hard. Can feel strained abductor holding me back.

96kg before and after...No 0.5kg drop today

Was feeling disheartened. Gym always empty. No one good here. Today was glorious.Very happy. And amused gorgeous girl got in my way going into gym.

Leg Press Calves: Forgot to stretch and warm up.

6 plates: x30 7plx20

8 plates: x20
+10kg 1x15

9 plates/side: Strong today:
1x12
1x12
1x12 at my limit each set.

8 plates x 20 back off.

Hanging Leg Raise
1x32
1x32
1x30
1x30

Ball crunches

1x21 burn like hell PR!~! oh and got these the day after Pullovers: Means Abs have got a lot stronger

1x20

1x21 pause and get last rep.

Reverse crunches: Weak
1x30
1x30
1x31 Back soaked.

[NeCrOmAnCeR]

Saturday too sore: from Chest in shoulders and triceps to go to gym

6pm arrive. 8.45pm leave.

Alien Pre workout. Not feel it. Could not sleep till 3am. 95.9kg

Leg X usual prep sets.... Hard to get 20 reps per single leg. Did lots of warm ups 10/10/10/10 etc.

Squats: Barx20 20kgx20
40kgx14

50kgx8 55kgx8

60kgx6 no belt.

65kgx6 deep last 2 reps.

70kg: 1x6 way too long rest

72.5kg: 1x6 get deeper as set progresses

75kg: 1x6

77.5kg x 5 hating form but lifting ok.

80kg: 1x5 fine

82.5kg: 1x3 extra 1 rep PR!~! 6.25-7.45 just crazy.

Leg Press:

6x12

7x12
8x10-12

9 plates x 8
+10kg: 1x8

10 plates: 1x6 struggled.

2/ 1x6 same no progress.

3/ 9 plates +10kg 1x8 fine

4/ 9 plates x 8

5/ 8 plates x 15.... in the zone to get maximum volume done..

Soaked two shirts.

Not bother Leg Extensions with strained Abductor.

[NeCrOmAnCeR]

Parkview ride. But stuffed around... 1 hour instead of 48 mins.

4.20-5.40pm. Just see Paul on way out.Nice chat

Barx50

Seated Smith Military Press: 20kgx50 30kgx20
40kgx12

45kgx10 strong

46.25kg:

1x7

1x8 felt better

47.5kg x5

another:: 1x5 hoping to improve. Should be up to 50kg for easy 10 by now.

6/ 45kg x 8 fail on 9th.

Rear Delts: 75kgx12

89kgx12
+2.5kg x12
=5kg x 12 felt really strong.

[b]96kg: 1x7 Again 1x7 not move for 8th rep. 5 sets [/b

Side laterals: Not try to push it: 31.5kg+0 3 sets of 15.

only did as waiting for Viking Press

Viking Press: 40kg LOL not feel it.

60kg x15
70kgx15

75kgx10 heavy

77.5kg x10 strong and hold 10th felt better than 75kg

[b] 80kg: 1x7

Long rest/doctor phone call

1x8 PR by 1 rep? Or have done 82.5kg for 3?

Rear delts:
32.5kg

1x15
1x15
1x15

22 working sets

96.22kg

[NeCrOmAnCeR]

Venmans loop: Hot and nothing to see: Slower than normal: 41 mins.

97.6kg

Bent Over Rows: 20kgx20 30kgx15
40kgx12
42.5kgx9

45kgx8

47.5kg x8 tried to move for 9th. No.

50kg: 1x5 PR!~! beating 3 reps.

Dumbbell Rows

52kg x 12R 11Left

54kg x 10 solid each side.

56kg: 1x8 out

58kg: 1x12R 1x10 left.. weak Right incredibly strong

Long rests between sets.. Soaked and hot

60kg: 1x9 each side all out. Wanted this progress badly.

DC Shrugs: 30kgx20 40kgx15 45kgx15

47.5kg: 1/ 1x9 1x3 1x2 out

50kg: 1x10 1x3 1x1

52.5kg: 1x9 1x3 1x1 1x1: Strong! =14 reps.

53.75kg: 1x9 1x3 1x1 catching

55kg/side PR!~! 1x8 1x2 1x1= 11 and it would not move. Mind blown!

Wide grip Pulldown had weird pain in right arm. Not felt it at all until now.

87kg x 15

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

97kg: 1x7

MTS Front pulldowns

75kg x 15

+2.5kg
1x11
1x12

6.30pm-7.45pm: Then talk Stuart for a while and Claire showed me her comp photo's: Back was phenomenal!

Home and eat 8.30-9.00pm: Way too late...Not good. Never go this late again.

[NeCrOmAnCeR]

Lyndale loop 30 minutes

96.7kg

5.05pm: Natasha sent me 2 videos and blew my mind. Had to turn car off and get out. Then talk more when got to gym and warm up sets.

But instead of distracting me. She made me train harder

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

74/88 stop all easy sets

1/ 95kg: 1x20 WHAT... so easy like it was 60kg. Full reps outstretched.

2/ 1x20 easy again

3/ 1x20 and hold/stretch 19th&20th rep.

4/ +2.5kg: 1x15 not move 16th: Still very easy

5/ +5kg: 1x13 not move 14th.

6/ 1x13 too long rest. let reps out and then pull back in. Pure strength.

7/ 1x13 partial 14th rep. 80% there.

8/ 95kg x 16 felt like had nothing to give.

Hack Calves: 40x30 60x20 80x20 100kgx20 120kgx20

7 plates x 19 easy 280kg

Skip 10kg 300kg and go straight to 320kg

8 plates/side:

1/ 1x15 all out effort

2/ 1x13

3/ 1x15 right tune

4/ 8 plates x 12 7x10 6x10 5x20 burn= 52 reps

6.10pm

Seated Leg curls: 82kgx20

103x15

110kgx10-12 killed me

117kgx8 not move for 9th

103x15
96x4
89x3

Had to wait forever for Seated Calf: Not the magic of last week today..

45kg x 20

47.5kgx16

50kg x 10 unsure
2/ 1x12

52.5kg: 1x9

4/ 1x9 crush me

47.5kg x 20

45kg x 20 drop 40kgx15

[NeCrOmAnCeR]

Short Chay ravine walk: 30 mins. Had to turn around at top of path: No time.Hot and dry.

Echo cardiogram at 10.30am.. Heart health has improved in one year.

Missed a week of Y3T because unsure if Shoulder can handle it. Not 100% but close. Right is weak when pushing and unstable on flyes[/b]

Way too late: Which was shame as Tim was here and not get to talk.

Best music put on for me. Hardstyle that was really hard. Plus delicious ON carbonated Amino's.

96.6kg

Low Incline Smith: 20kgx80 30kgx15: Gym was good when I got here and everyone left.

1/ 37.5kg: 1x10 1x10 1x10

2/ 1x10 1x10 1x8 last set destroyed me

3/ 1x10 1x8 1x8 felt like solid sets.

4/ 1x10 1x8 1x8 pushed to limit.

Incline Flyes: 22kg

1/ 1x12
2/ 1x12
3/ 1x12
4/ 1x12 failing at limit.

Flat Flyes:

1/ 1x12
2/ 1x11
3/ 1x12
4/ 1x11 very extreme last 2 reps of every set.

Cable Crossovers:

17.5kg

1/ 1x12 1x12 1x15

2/ 1x12 1x12 1x12 [b] did 21kg last time. easy. No chance feel that strong today.

3/ 1x12 1x12 1x8 drop to 15kg x 5

Pec Dec

1/ 89kg 1x15

2/ 1x13

3/ 1x15

Enormous Pump and soaked. No where near the soreness I usually get. Was mild. Feels more soreness on Sunday

[NeCrOmAnCeR]

Great sleep.

Solid RPM class.. good amount of people here. Actually hard going and soaked but feels ok.. Abductor does not feel as strained this week.

95.9kg

No where near as good as last week today. In fact want to leave early. But stayed and got the work done.

Hack Calves: Not strong at all.

60x20 80x20 100x20

120kgx15

130kgx10 heavy

135kg x 8 no strength here. 140kg last time for 3 sets of 8.

120kg x 15

Pinweight still broken waiting for a new one.

Hanging Leg raises:

1x32
1x32 stronger
1x30
1x32 -35 usually get weaker on 4th set. But this time stronger.

Reverse Ball Crunches:
1x16 burn
1x19 inspired.
1x20 had to do it rest pauses in 3 sets of pauses.

Reverse Crunches
1x32
1x35
1x35