2021:Lifting is Suffering. Necro's Journal of Intent to Succeed!

[NeCrOmAnCeR]

Barbell curls:: Usual warm ups

10kg x 12
11.25kg x12
12.5kg x 10

13.75kg x 8

15kg x 6 hoping for 8.. just not there.

Close grip Smith: 20kgx10 30kgx10 40kg x 15 realised Jade was here training with her Dad

45kg x 12
47.5kg x 12
50kg x 10

52.5kg x 6

53.75kg x 3 all out

Standing Dumbbell curls: 20kg no warm ups

1x12
1x10
1x10

Underhand Pulldowns: 35kg prep

42kg x 12

45kg
1x15
1x12
1x12

Preacher
81kg
1x10
1x10
1x10

MTS Triceps
full stack: 50kg
1x10
1x10
1x10

Reverse curls: 3 sets of 25

Cable curls 15kg

4 sets of 12 reps per arm

Such a good time talking to Shayleen. She has great musical taste.

[NeCrOmAnCeR]

Got ready to do Springwood Stairs. Never made it.
Was going to do after eating.. Which never happens.

92.0kg at ate properly today too.

Cold night not sweat at all./ Or rather not need 3 t'shirts.

y3T workout to get done in 45 mins which I did. Plus Shayleen on so did alot of talking before and after.

Leg Press

5 plates/side:

1/ 1x20/20 hamstring issue. take slowly. Wide 10/7/7=25

2/ 20/20 Wide 10/10/5 fine.. Breathe

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

4/ +10kg 1x20 1x20 1x10 1x10 1x5

5/ 6 plates 1x20 1x20 10x5/5/5 got it done slow but surely 240kg

Leg X:

1/ 103x10 89x10 75x10

2/ 110x10 96x10 82x5 pump so bad get up 1x6

3/ 110x10 96x10 82x10

4/ 110x10 96x10 walk it out. pump so bad 82x10

5/ 110x10 96x10 75x10 pump not in the way.

Squats: 35kg/side

1/ 1x12
2/ 1x12
3/ 1x11
4/ 1x3/3/3/1 = 10 i counted them in block of 3 to get through.

5/ Pump so brutal I put all the weights away. So rested. Yet not feel safe to do this set.

Hardly sore the next day. Normally this wipes me out till Wednesday. Especially think not done this since February

[NeCrOmAnCeR]

Finish work Palm Beach at 4pm.. Home 5pm.

Not get out to gym till 8pm. So annoyed.

Hammer Shoulder Press

40kgx25
60x20

65kgx12

67.5kgx10 slow and perfect.

70kg: 1x10 all out for extra 2 reps.

72.5kg: 1x8 strong!

75kg I thought had 5 reps in me for a PR 1x3 not have it.

Pinweight Shoulders

67x10
74x10

81kg: Very hard sets. Unsure if done this weight in 2021
1/ 1x8
2/ 1x8
3/ 1x8

Front raise {Presets

25kg x 12 felt risk or injury not worth it

20kg : 1x30 PR!~!

3/ 1x31

Side Laterals: Atlantic:
34kg
1x16
1x16
1x16

Rear delts: 75x20

82x15 no time for more sets 9.15pm

[NeCrOmAnCeR]

93.6kg Get to gym earlier

So busy: Had to do facing toilets and felt like everyone watching me. Which was okay. As I looked amazing.

1/ 1x23 + hold 2 reps.

2/ 1x19 +2 hold reps.

3/ 1x13 total; 55 reps

Shrugs: 40kgx20

60kgx15
70kgx12
75kgx10

80kg/side
1/ 1x9
2/ 1x9
3/ 1x9

Wide Grip Pulldowns. Not feel as good as last Wednesday.

87x15 should have done 77kg

+2.2kg 1x12 not to Chest

+4.4kg 1x10/ r/p 1x1

+6.6kg 1x10/ r/p 1x1

4/ 97kg 1x7 too high

Low rows: 70kg
1x10
1x14
1x12


Incline Dumbbell Rows:
30kg
1/ 1x15
2/ 1x14
3 1x14

Straight Arm Pulldowns: 42kg
1x15/16
1x15
1x14

Wanted to finish 7pm...

7.35pm

[NeCrOmAnCeR]

92.38kg

Atlantic Standing Leg curls:
Right leg

34x20
41kg x 20

48kg x 15

55kg: 1x7 not feel 8th
3/ 1x8 so different
4/ 1x7
5/ 48kg: 1x13
6/ 1x13

Left: 27x30
34x20
still pain
41kg 1x12

2/ 48kg 1x7 felt okay to push it.
3/ 1x8
4/ 1x7

5/ 41kg 1x12 nicer

6/ 1x12

Standing Dumbbell Calf Raises:
52kg

1/ 1x15 perfect flawless balance

2/ 1x15 same quality

3/ 1x15 & hold better foot position.

4/ 1x15 partial 17th quality of helps

5/ 1x16 perfect.

Seated Leg Curls: 54x25
75x20
82x15
89x12
96x10
96x10

103kg x 7 pause for 8th

Seated Calf raise
40kgx20
45kgx15
47.5kgx15

50kg x 12-14

52.5kg x 10 felt full quality

53.75kg 1x10 no failure

55kg 1x8

56.25kg 1x6 crushed me.

[NeCrOmAnCeR]

Everything taken. Annoyed me.

Quick chats with Tim.

Flat Smith: 20kgx90 reps to failure

30kgx20 40kgx15

45kg: 1x10 no failure.
easy

47.5kg x 10

50kg: 1x8

52.5kg x 8 rested

53.75kg 1x6

55kg: 1x5 strong no struggle or failure.

56.25kg x 5 WOW same quality as 55kg

57.5kg : 1x4 still very descent lower to Chest. But this was my limit.

Been her too long and need to move on. No time for Hammer Incline

Pullovers: 26kgx30

56kg

1/ 1x15 very slow and full reps.

2/ 1x12

3/ 1x12 could feel fatigue coming


Pec Dec

124x15 easy

131x13 smooth

138kg x 12 full stack. Tight reps very happy. Not been this strong on here for a long time

[NeCrOmAnCeR]

8am Check in. No time for gym in morning

Expecting bodyfat to go up as big increase in carbs dropped twice the amount of last 2 check ins: 3ml drop

Now 44ml is crazy! Hence more vascularity this week. And appearance of looking bigger. Hopefully I am.

Preacher curls: 40kgx20 50kgx15 55kgx15
60kg x 14
62.5kg x 11
65kg x 10
67.5kg x10/11

70kg x 10..

72.5kg x 7

Rope pressdown warm ups x 3 24.5kgx30

Eugene Pressdown: 42x15 49x15
56x15

63kg x 11 all out
65.2kg : 1x6 brutally hard every rep

another : 1x6 solid reps. Loved the effort required.

4/ 63kg: 1x10

Atlantic Preacher curls:
61x13
68x10
75x10

brave I jumped to 82kg: 1x7 nice

+2.3kg: 1x5 too heavy.. PR!~! set

Overhead Tricep Extension
35kgx20 prep

42kg x 20

2/ 45kg x 10 lose footing not braced... 1x10

3/ 1x20 much cleaner reps. Best till now 12 reps. Every set is a PR

4/ +2.2kg: 1x16 HUGE PR!~!

Concentration curls: 12kg
1x12
1x14
1x16 per arm done non stop. Loved these.

Reverse curls:
1x25
1x25
1x25

Pose upstairs after but not look that good I thought.. lightning not great..or is it me?

[NeCrOmAnCeR]

Fail again on going to Stairs. But so lean I do not need too.

92.6kg

Adductors: 31.5kg x 16

40.5kg: <My heavy sets
1x11
1x11
1x11 to failuire.. 6.15pm

Bar x 20 20kgx20 slow
40kg x 11 g0t me

50kgx8 felt good flow
55kgx8 nice too

60kgx8 long rest try to think about quality of form./Go slower
indigestion bad

65kg x 6 felt alot heavier than it should

67.5kg with belt on. tight and weird the new belt

70kg x 5 pushed through felt good.

72.5kg x 5 limit.. Expected to get 75kg for reps. forearm pump and cramp at the end.

Leg Press

6x15
7x10-12
8 x 8-10

left hamstring still holds me back have to go slow

9 plates x 8 really nice

+10kg 1x7 maybe 8

3/ 1x8

4/ 1x8

5/ 8 plates x 15 reps. back off

Leg X: 75/103
117x15
131x15

138x15
+2.5kg....1x17

+5kg 1x15/16 drop to 138 x 5.....7.40pm done. 3 t'shirts today

Sore on Monday but not extreme

[NeCrOmAnCeR]

93.2kg

Unsure about Shoulder health today. Left in grief next day... left arm was agony and did not work at all

Standing Military Press: 10kgx20 15kgx15
20kgx20

22.5kg x 15 no belt. Felt good.

25kg x 11 to far forward.

26.25kg x 9 pushed through

27.5kg 1x9 beating 8 reps

28.75kg/side 1x4 got caught on Rack otherwise would have got 5th rep... Best sets in years!


Smith Seated Military Press: 40kg x 16

45kg x 11

47.5kg x10

50kg x 7 strong but still fail

51.25kg x 5 fail on 6th..... had to take weights off and start again

2/ 1x5 failure on 5th rep.

Not have it today. Last time 53.75kg was strong. Expecting 55kg for 1 or 2 reps today.

Rear delts

75x25
82x17
+2.5kg x 15 smooth and slow

+5kg x 12

89kg x 11 PR!~!

Front raise Cable

17.5kg:
1x18 slow n smooth.

+2.2kg 1x16 quality

3/ 1x16

Side laterals on machine not done for a long time

31x20
41x15 easy
+10 1x10
+15 1x7 at limit. no more in me.

Front raise: 20kg

1x25

1x30... tune all out.

Rear delts 2 sets

30kg
1x15
1x15

could not move arms for rest of the night. Really bad fatigue.. Definitely did too much volume.

[NeCrOmAnCeR]

Late home from Palm Beach.

Dye hair makes me feel good.

93.58kg always heavy on Tuesday

Seated Rows:
97kg x 28

107kg x 16 slowed right down.

117kg x 12
rest
117 x 14...[b] no left shoulder pain now.. Yet agony all day. Make me not want to come to gym.

127kg full stack x 8

Medium grip Bar( could not find Wide grip)
77kg x 16

87kg x 14
+2.2kg x 9/10 reps.

3/ 1x9/10 nothing to give today

Hi rows: now in pain

70kg x 12

2/ 1x10

3/ 60kg x 21

Underhand Machine: 103kg x 12
2/ 1x3
3/ 1x14

Straight Arm pulldowns: On heavy side near Watson dumbbells
21.25kg
1x15

25kg x 8 too heavy

21.25kg x15 failure

17 working sets

Wednesday.. not leave work on time. Instead 3.30pm.. Lost time.. then pushed hard.. Highway blocked both ways.

45 min workout turned into no workout as lost time driving to gym..Then needed to get to Kirsty at 6.45pm which meant back roads to get there.

Walked in gym. bought a bucket of carb powder and no choice but to leave... Looked like it was fun inside too.

Got to have quick lovely chat with Shayleen.

[NeCrOmAnCeR]

So keen to train after missing Wednesday night.

Thursday: Had Patty Smith Burger/ sweet potato fries and Raspberry Swirl milkshake..10/10 devine.. Tiny but perfect size burger....I need some calorie relaxation after good results on Saturday
Chips melt in mouth.. Lovely scenery in Palm Beach. If you could live this close.. the place would grow on me.

Final day at Palm Beach..Not leave till 4pm.. Late home and took forever to get out the door when so tired.

8pm gym.. then way too much talking ruined workout

1 hour got two exercises done. Very annoyed.

Was suppose to be flat dumbbell press day. But not feeling it with late home finish


Ate rice at 5.30-6.00pm..( large serve of sweet potato fries on way home) Then wanting to get out the door I not eat my rice flakes. Which is a bad idea.

My head felt warm and something not right.. Same happened last week too.. Was a cause for concern during Dumbbell Pullovers.
Don't do this again!

Bench x lost count 150-200 reps

93.2kg...

Hammer Bench: 40kg x 30

60kg x 25 like nothing

70kg x 15

75kg x 10
77.5kg x 10

Actually heavy

80kg/side

1/ 1x9 all out

2/ 1x7

3/ 1x7 at limit every set.

Hammer Incline: 60kgx20

65kg x 13

67.5kg x 11

70kg 1x8 at limit

3/ 1x9.. still this is very heavy and a descent weight.

Pec Dec

124 x12

131 x 10 struggle.. last week? or week before.. I was ridiculously strong here. But today....weak.

124x12
124x12

Chest Press

117x15

131x8 limit

124x12

124 x 12

20 sets

9.50pm finish...

By time I got home and ate. I was deliriously tired.. 11pm hard to function.

[NeCrOmAnCeR]

Extremely cold morning. 10 degrees and Jacket mandatory before and and after class.( rare)

Actually got to RPM class on time Katie took it and good to get sweat on. Moderate class.

91.2kg

Hack Calves:
3x20
4x20
5x16

+10kg x 16 reps

6 plates: 240kg 1x13

1x14 felt so good! Last time was very heavy

+10kg 1x11 lovely

1x12 quality

7 plates: 280kg

1x8 heavy but not crush me

another

1x8 perfect.

[b] 290kg 1x5 now found limit.[b] drop 6x10 5x10

Leg raises:

1x32
1x30
1x30

Ball crunches:
1x30

1x24/ rest pause for 25th

3/ 1x26/27th r/p

Reverse: 1x30 1x30 1x30.. stayed way too long 10.15am.... realise that everyone that use to run/stretch and train in the area.
Never been for months anymore and has become very dead/ No incentive to be here.

[NeCrOmAnCeR]

Got to gym 5pm. Daylight. Talk to Michaela at start.. but music was brutally loud.. then we both into training and never talked again .
Conversations with Jonathon. Otherwise it was hard training with short rests.

Decide against taking forever with Barbell curls first...15-20 minutes also tweaked my left arm/shoulder again. After it went away on Wednesday and Kirsty could find nothing wrong.
Yet the pain was really bad Friday night after Chest going to bed and Saturday morning.
However it just went away during this training session. Amazing!

Preacher curls: 10kgx20. 15kgx15-20

17.5kg x 11
2/ 1x11
3/ 1x12 failing every time

test 20kg/side 4/ 1x7 very nice.

5/ 1x7 lower for 8th. Pumped hard.

2x rope 24.5kg x 25 reps warm ups

Underhand Pulldowns
35kg x 20

full stack: 45.5kg
1x12 smooth

+2.2kg 1x12

+4.4kg 1x11/12

+6.6kg 1x8 found limit.. 3 PR sets

Low Incline Dumbbell curls:

14kg x 16

16kg x 12

18kg dumbbells

1/ 1x10
2/ 1x10
3/ 1x10 short rests between sets.

Tate Press: 30kg
1/ 1x17
2/ 1x16
3/ 1x17 unstoppable reps.. 32.5kg needed but dumbbell gets so much bigger.

Lifestyle Preacher the usual boring sets

81kg
1x10
1x9
1x9

17.5kg kickbacks:

Left
1x19
1x17
1x17

Right
1x17
1x16
1x15

Concentration curls: 14kg

1/ 1x17 each arm loved these.

2/ 1x19 WOW killing it

3/ 1x19 amazing.. could go 16kg..but need to feel it.

Reverse curls: 20kg bent bar in corner

1x20
1x20
1x20..

Wanted to go upstairs and pose but feel eating fat this week has made me not look as good.

Arms smashed but just ok all night.

[NeCrOmAnCeR]

Leg X usuals forgot to do 33kg x singles at the end.

92.8kg:

Adductors: 31.5kg x 20

40.5 +10 1x10
+15
1x10

49.5kg test..1x9 PR!~! Impressed

MTS Squats: 3plx20 4 plates x 15

5 plates x 12 short rests.

Skip adding 10kg

6 plates:
1/ 1x9 no belt
2/ 1x10

+5kg each side= 250kg 1x10

+10kg= 260kg but one keeps falling off. So really 250kg:
1x10

5/ 1x12.. Emily training Legs in front of me. Made me keep rests short and not look at phone. Trained hard

Was cold but still got hot and soaked back.

Atlantic Squats:

5plx10-12

6 x 10

7 Pl x 8 belt on
+10kg
1x8 all in 300kg

9/ 1x7

10/ 1x7

11/ 8 plates: 320kg: 1x5 PR!~! so happy had to text Tim a picture.

Leg X: 75/103
117x15
131x15
138x15

+2.5kg x 15

+5kg 1x15

2/ 1x16.. Legs look amazing.

8.07 finish Atlantic SquaTS to 8.40pm leave seems weird.

[NeCrOmAnCeR]

Parkview ride early: 42 mins not full ride 11.45km. Frozen feet. Jumper on. Had to get back 9am to for Back wax 9.15am.

92.9kg

Hammer SHoulder Press: 40kgx50
60kgx20
65kgx15
Skip 67.5kg

70kg: 1x10 perfect

2/ 1x9

3/ 72.5kg x 7 really nice reps.

4/ 75kg: 1x3 felt so good at start. 5 reps for sure. then lost it on 3rd rep.


Pinweight SHoulder Press: 67x10 74x10

81kg:

1/ 1x10 easy to lift
2/ 1x12 best yet. so full and flowing reps.

3/ [b] +2.5kg 1x6 PR!~! much heavier. Getting closer to full stack.

Front raise cable

17.5kg

1x15
1x13
1x17 higher reps then let tension pull down.

Rear delts:
75x20

82x15
+2.5kg 1x15

15/ +5kg 1x12 felt good. Another

16/ 1x11 PTR!~! sets

Talk to James in other room waiting for Atlantic side laterals or a place to do rear delts.. all taken

Need to do less. So walked out after this

Was so good being there at 5.30, Packed. But had atmosphere. Good looking people everywhere u looked.

[NeCrOmAnCeR]

Springwood Stairs 10am 6 laps up 6 down 40 minutes Proper time to get here. Chill at start. Back soaked at the end.

Bent over Rows: Slow and painful in lack of weight I can use.

20kgx20
30kgx15

35kg/side
1/ 1x12
2/ 1x12
3/ 1x12

T Bar row: 60kgx10 waste of time

80kgx10-12
90kgx8
95kgx7

100kg x 6 test.. heavy. At limit.. Wish I was stronger on these.

DC Shrugs: 40kgx10 45kgx15

1/ 50kg x 13
3/ 52.5kgx13

3/ 53.75kg 1x7/9/11/12 slow reps down and squeeze.

4/ 55kg 1x7/10/12

5/ 56.25kg 1x6/2/2/2+1 1x13.

Iso Lateral front raise..Sweating so much no fans on. Put 2 on.

40kgx18
50kgx13

55kgx12
60kg x 8 limit
2/ 1x8

3/ 55kg x 12

Wide grip Pulldowns: 87kg
1x10
1x9
1x8 got nothing. very weak.

Underhand 103kg
1x12
1x12
1x12

Straight arm pulldowns on heavy side by Watsons
21.25
1x15
1x15
1x15

21 working sets.

[NeCrOmAnCeR]

Lyndale loop: 28 mins:

93.5kg

Lying Leg curls: not as strong as last time did these. Way down. But no bad consequences after.

1/ 53kg: 1x15 1x15 1x15 1x7 drop 46kgx7

2/ 1x15 1x15 1x7 drop 1x8

3/ 1x15 1x15 no strength 46x15

4/ 1x15 1x15 46x15

5/ 1x15 1x15 46x15

Hack Calves:
2x30
3x30
4x20
5x20
rest

6 x20
+10kg 1x17

7 plates: 1x15 slow n strong..

remembering only 4 weeks ago could not do more than 6 plates- 240-250kg max

+10kg 1x14 full reps
+15kg 1x15

8 plates: 1x13 fine : 320kg

+10kg 1x13 330kg

+20kg: 1x9 still descent reps.. Been on here forever.. Like 1 hour plus
need to stop.. But so strong!!

then
drop sets:
7x10
6x10
5x10

Seated Leg curls: 54x20
75x16
82x15
89x14
96x10-11

103x5 long rest.. use to be warm up. Not like doing any of these sets. Painful in a bad way.

Seated Calf end up being 30-40 mins.. so strong they never gave up

40kgx20
45kgx15
47.5kgx15

50kgx12 full smooth reps.

52.5kg x 10
53.75kg x 9 maybe 10

55kg x 10 long rest.. usually it kills me if rest too long. but no.

56.25kg x 10

57.25kg x8 almost lost it but stills strong.

58.75kg x 7

60kg/ 6 plates x 6 i forgot to write down.. finally felt extreme

11 sets haha

Next day Hamstrings smashed in so much pain. Still feel on Friday and Saturday.
Calves still tender on Saturday morning too.

[NeCrOmAnCeR]

Smith Flat Bench:
20kgx30
30kgx20
35kgx15

40kgx12
45kgx10
47.5kg x 8 heavy

50kgx8
52.5kg x 7

53.75kg x 6

55kg x 3 3rd rep slow to get done

Squeeze Press: 32.5kg x 15

35kg x 13 easy reps and hold

37.5kg x 13

2/ 1x12

40kg x 8 PR!~! ridiculously sore after this workout. I think these did it to me

Flat Bench Flyes: 26kg

1x20
1x21
1x20

Incline flyes cable:

21kg 1x10 pain in right\

17.5kg
1x12
1x12 shoulder still in pain

Chest Press:124kg
1x12
1x12
1x13 drop 110x10

20 working sets..destroyed for rest of the night 10/10 in pain.

[NeCrOmAnCeR]

Made it to class on time. Only 4 of us.

Good to get a hot and sweaty

91.9kg fasted weight.. after being heavy last night too

Leg Press Calves

6x20
7x20
8x20

9 plates x 15
+10kg 1x12

+15kg x 1x8 can feel calves still sore from Wednesday

9+10 1x12

5/ 1x10 not have it today

6/ 9 plates: 1x12

7/ 1x14 8 x 15 7x15 44 reps

Rope crunches: 80kg
1x20
1x20
1x19

Leg Raises
1x31 slow n smooth

2/ 1x30
3/ 1x30

Ball crunches: 1x24/26

1x20/23 burning abs

1x20/23/24 wanted 25

Reverse crunches: 1x30
1x30
1x30

[NeCrOmAnCeR]

Preacher: 40x20 50kgx15
55kgx15

60kgx10

62.5kg x12

65kg x10

67.5kg x10 really strong

70kg x10

72.5kg x 7

75kg x 6 PR for this year.. Almost strong as September last year did 77.5k?

French Press: 10kg x 20 15kg x 20
20kgx20
22.5kg x17

25kg/side

1/ 1x10
2/ 1x10
3/ 1x9 die... extreme sets. Takes everything to make these reps happen.

Drag curls with Ez bar: 10kg aside

1/ close grip 1x12

2/ 1x10 tried medium grip tweaks arms into pain.

3/ 1x10-12

4/ try wide: Painful. Stop. Back to close. 1x10-12

Overhead cable extensions: Full stack

1/ 1x20 no prep

2/ +2.2kg 1x16

3/ 1x18

Concentration curls:

14kg: 1x18 2/ 1x16 3/ 1x16

Cable kickbacks: 17.5kg 1x18 1x15 1x12 die

Right: 1x17 1x15 1x12

[NeCrOmAnCeR]

93.8kg 7.35pm

Leg X fine

Hack Squats
40kg x20
60kg x20

70kg x 12
75kg x 12 really nice reps flowed no belt

80kg x 8

85kg/side: 1x8 beautiful

90kg/side: 1x6 all out

4/ 1x7 long rest

5/ 1x7 all in.. Maybe 8 reps. felt so good. Could do more weights. 95kg for sure.

Kept Sleeveless hoodie on. even though back soaked.. 12 degree's on 06/06. Favourite day

Squat Press:
6x12
7x10
8x10
9x10

10 plates x8 slow reps.

+10kg x 10 strong.

[b]11 plates: 1x8 so strong right tune

+10kg to test. 1x8 so good.

12 plates: 1x7 all out for 7th rep

+10kg: 1x4 500kg

Back tweaked badly on this set and ached all night. Had to use heat packs and hot water bottle to heal all night.

[NeCrOmAnCeR]

93.44kg

10kgx20 15kgx20 20kgx15 22.5kg x12

25kgx12

26.25kg x 11

27.5kg x8

28.75kg x 6

and then

30kg 1x5 Just amazing.. was only a test to move it. Not done since 2017!

Smith
40kgx16
45kgx15

47.5kg x 9

50kgx5 failing...gay.... stop.

Side laterals
34kg
1x18
1x18
1x18

Rear delts: 75x20
82x20
=2.5kg 1x15
=5kg 1x16

89kg x 14

=2.5kg 1x12 PR?

Front raise 20kg
1x25
1x25

[NeCrOmAnCeR]

93.8kg

Chins

1/ 1x20 on end Squat rack every other one taken.

2/ 1x16 felt failure coming early.. Want more reps

3/ 1x16 quality better than second set.

Underhand Laterals: 80kgx10 left finger blood blister made hard to hang on

2. 1x14
3. 1x12 not strong on this today.

Seated rows: 97kg x 20
107kg x 15-16

117kg x 12
2/ 1x12
3/ 1x15 decide not to do full stack in favour of more reps and better form.

Wide grip: 77kgx15

87kg x 12
2/ 1x11
3. 1x10

Trap Bar shrugs: 60kg x 20
70kgx12
75kgx10

80kg/side
1x9
1x10
1x10

Underhand pinweight
103x20
110kgx15
117kgx11

Straight Arm Pulldowns: 21.25kg
1x15
1x15
1x19

20 working sets... Quite sore the next day.

[NeCrOmAnCeR]

93.86kg

Atlantic standing leg curls

Left leg:

27kgx20 killed me
34kg x 15
41kg x 8 better now warmed up

4/ 1x10
5/ 1x12
6/ 1x15 just flowed...could not stop

7/ 1x18 just so warmed up and shows I can be stronger.

Right: 34x25
41x15
48kgx15
3/ 1x12
4/ 1x15 nice improvement
5/ 1x15
6/ 1x15
7/ 1x14

[b] Standing Dumbbell curls 52kg not done these regularly.. But still amazingly strong

Late at night too.. Pulled it out.

1/ 1x19 so smooth
2/ 1x19 squeeze and hold 19th

3/ 1x19 stumble on 14th and recovered.

4/ 1x20 smooth
5/ 1x19 fail on 20th rep.

[NeCrOmAnCeR]

93.8kg every day now

Incline Smith: 37.5kg/side

1/ 1x10 1x10 1x10 strong and all fine

2/ 1x10 1x8 1x6 failing

3/ 1x10 1x8 1x7

4/ 1x10 1x8 drop 35kg x 7 maybe 8 reps.

Thick Chest Pump


Incline Flyes: 22kg too high at the start

1x12

change to 5 on bench

2/ 1x10
3/ 1x11
4/ 1x11-12

Flat Flyes: 22kg

1x11
1x10
1x10
1x10-11

Cable crossovers:
15kg

1/ 1x15 1x15 1x15

2/ 1x15 1x15 1x12 die

3/ 1x15 1x15 1x14

4/ 1x15 1x15 1x15 extra set after lots of talking.

Pec Dec

89kg

1x15

1x15

1x15

4/ 96kg x 16 wow! next level strength.

[NeCrOmAnCeR]

Only 4 of us in bike class.. Got there on time

Very good to get sweating.

No time for much afterwards.. Gym was full and wanted to stay as thought I looked very jacked here.

92.1kg fasted

Hack CALVES

4x20
5x20

6 x 15

+10kg x 12

+15kg x 10

7 plates: 280kg

1x9

1x9 super strong. and full stack on machine.

No time for anymore



10.00am check in / Had to rush like hell to make it.. But was early. Plenty of time.

Thinking ate too many foods to increase bodyfat to 50mm..... cream biscuits and Patty Smiths.

No! got even leaner. Now 42 mm 2 mm drop from 44mm.. Crazy

At low phase.. Heavier consistently . by almost 2kg and yet bodyfat is down

Made game plan for next 4 weeks. And exciting times. Going to be a big transformation ^-^

[NeCrOmAnCeR]

93.3kg

Barbell curls: 5x20 7.5kgx15
10kgx12

11.25kg x10-11

12.5kgx11 now warmed up

13.75kg x10 long rest. Then right tune to smash it.

15kg x 7 struggle. Expected more.

Eugene Pressdown: 42kg x20 49kgx15
56kgx15

1/ 63kg x 10 smooth not to failure

2/ 65.2kg 1x6 great reps

3/ 1x6 same set as last time

4/ 63kg x 10

Preacher EZ bar: 10kgx15 15kgx10

17.5kg/side

1/ 1x10
2/ 1x10

3/ 20kg: 1x6

4/ 1x6 lower for negatives .... 7 rep sets last time.

Tate Press: 30kg

1x17
1x20 WOW

1x19 fail hard

Concentration curls: 16kg

Left: 1x15 1x15 pause 1x15 1x15

Right: 1x15 1x15 1x15 1x15

[NeCrOmAnCeR]

Very cold train with cut off hoodie on the whole time

Hack Squats: Always slow to warm up then feel great

Need to find notes to write this in

[NeCrOmAnCeR]

94.0kg

Got there early just before 6pm ready to get it done and home by 7pm.. then talk to Jake and game over.

7.45pm and still not done enough volume.

Hammer Shoulder Press: 40kgx50 60kgx20

65kgx15 can hold and push out singles

70kg: 1/ 1x9 slow and hold went for 10th rep and fail

2/ 1x10
3/ 1x10

72.5kg x 8 maybe 9 strong as 70kg sets.

not try 75kg been on this for way too long.

Pinweight: 67x10 74x10

81kg

1/ 1x10

+2.5kg 1x5 think got 6 reps last time?

3/ 1x5 same but strong.

Rear delts: 75x20 82x15

+2.5kg x 16

+5kg x 12( guessing)

Front raises on cable: 4 sets not write it down the reps. Too much talking.

[NeCrOmAnCeR]

Bent over Rows:

35kg: 1/ 1x8 2/ 1x10 3/ 1x10 at max effort.

Seated rows: 97kg x 20
107kg x 15

117kg:
1x12
1x12
1x11

Full stack: 1x6 weak!

Neutral Grip Pulldowns 77kgx15
87kg
1x14 hold 2 reps.
1x11

77kgx15

Low rows: 70kg: 1x11 1x11 1x11

Incline rows:
30kg

1x17 2 full stretch reps.

32.5kg 1x10 much harder

1x12 wow so much stronger

another! 1x12 super awesome quality reps

110kg underhand machine
1x12-15
1x15
1x16

Straight Arm Pulldowns: 21.25kg
1x17
1x20
1x20/22

22 working sets