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

[NeCrOmAnCeR]

Change of DJ name I follow. Every journal has been named after Dj Promo tracks.
But now in last 2 years.
Sefa has been the main Dutch artist I listen too. His quote from Jordan Peterson. Life is Suffering.

" The point is their are some games you don't get to play unless you are all in. And the interesting point of being alive. Is that you are all in. This is going to Kill you "

2020 was the first year in 6 years I did not compete. Due to Supraspinatus tendon tore off in August 2019.

Our Covid Shutdown. March 26 to June 13th. = 11 weeks to heal. Came back to gym with no Shoulder pain and strong.

Every PR was surpassed that have been trying to get for many years. Regained all my lost muscle in Chest and Shoulders.


Now starting 2021 with a goal to get lean with Team Sacrifice: Logan Robson's guidance. Maybe do a show in October?

[NeCrOmAnCeR]

https://forum.bodybuilding.com/showt...post1627155523

[NeCrOmAnCeR]

94.1kg

Bench bar only x 120-150 reps

Hammer Bench Press: 40kg/side x 30
60kgx20

70kg/side 1x12
72.5kg x 9
75kg x 5 limit feel 6th rep but not want to push it.

70kg x 10

Hammer Incline:60kgx10
65kgx8
67.5kg x 8
4/ 1x6
65kg x 8 Listening to 4zzzfm Hot 100 amazing music and laughs.
60kg x 11

Watson Push Press 40kgx10
50kg x 10
55kg x 8
60kg x 5 impossible to start
55kg x 8
55kg x 10 move hand position up. Much better.
50kg x 12

with

Cable crossover new machine
21.25kg x 15

25kg
2/ 1x13
3/ 1x15
4/ 1x15

Chest Press
117kg
1x12
1x12
1x12

[NeCrOmAnCeR]

Barbell x 5 reps with 5kg still in pain

Lifestyle Preachers: 40kgx17
50kg x 15
55kg x 11

60kg x 9

62.5kg x 8 long rest.

67.5kg x 8 fine

70kg x 5 too hard. But got it done.

French Overhead Press: 10kg x20 15kgx15

20kgx16
22.5kg x 13 amped for this set.

25kg x 8 extreme.

Then talk to Prue.

Lifestyle pinweight. 67kg
1x12 same pain
1x15
12 r/p 1x3= 15
4/ 1x12/ rest pause 1x3=15

Rope pressdown

31.5kgx15

2/ 1x12
3/ 1x15 felt great.

[NeCrOmAnCeR]

Check in with Logan not seen since March 2019 day of last show.

77.5mm. Very fat abs and Upper back. As I already knew.

Making a plan to get me to 50mm.. and train like ready for an October show.

[NeCrOmAnCeR]

Leg Press: 5plx25 warm up

1/ 6 plates: 1x20 1x15 wide 1x10 1x8.. weight it killing me I should reduce it.

2/ 1x20 1x20 Wide 1x10/5/5

3/ 1x20 1x20 Wide 1x10/5/5

4/ 1x20 1x20 1x10 1x10 still can't do the last 5 for 25 reps wide.

5/ 5 plates: 1x20 1x20 1x10 1x5 1x5 1x5

Leg X: warm ups still tight right leg.. and still no fun Squats

1/ 103x10 89x10 75x10

2/ 103x10 89x10 75x10

3/ 103x10 89x10 75x10

4/ 103x10 89x10 75x10

5/ different: 110kgx8 96x8 75x11

Squats: 35kg/side: Barx20 20kgx20

1/ 1x10
2/ 1x11
3/ 1x11 push through pain/abductor
4/ 1x10

5th No give up on how much it effects me.

[b] Monday 12/10 pain could not deal.. No gym: Tuesday: 11/10 legs locked up. Can't walk properly... Destroyed Quads and Hamstrings

1/

[NeCrOmAnCeR]

Wide Grip Chins:

1/ 1x20 and hold

2/ 1x13 wanted 15

3/ 1x10

Seated Rows: 97kgx12
107kg
1x12
2/ 1x12
117kg x 10
127kg x 7 extreme.

Low Rows: 6
60kg
1x15
1x15
1x15

Shrugs on Trap Bar suddenly gone weak on this
60kg/side
1x15
65kg x14
65kg x 12
60kg x 15

Seated machine next to Pec Dec
Used Horizontal grip
80kg x 10
75kg x 15
74kg x 15

Incline Dumbbell Rows:
30kg
( down from 37.5kg)
1x12
1x11
1x11

18 working sets + Traps> Super sore Lats on Wednesday. Thought I not do enough volume.

93.68kg

[NeCrOmAnCeR]

Seated Leg curls: 54x20 75x20
103x15
110x15
117 x 9
117 x 9
110kg x 14 rest pause single reps to failure.

Atlantic Standing Leg Curls: 41x20 48x10 as one set

55kg full stack

1/ 1x15 each leg amazing

2/ 1x12 need better tune
3/ 1x12
4/ 1x12
5/ 1x12 getting it done but dying at 12th rep.

54kg Standing Calf Raises

1/ 1x19 stumble on 7 but got it back
2/ 1x18
3/ 1x19
4/ 1x19
5/ 1x19

Over it and soaked. Need more time to eat.. 6.40-8.15pm.

[NeCrOmAnCeR]

Standing Military Press: 10kgx20 15kgx20

20kg/side
1/ 1x12
2/ 1x12
3/ 1x12 unsure maybe more reps as not write down.

Hammer Machine Shoulder Press. Forgot about this machine till Tarah said we should do it.

40kg x20
50kg x15
55kg x18 own music= more reps.

60kg x 10.. Right would not move to start it. Determined. Once up. I was fine.

Dips:
1x25
1x30
1x26 squeezed out till fatigued. Nicely pumped.

Rear delts on Pec Dec:
75kg x 20 my way

Tarah teaches me her way. And it was a revelation :O Super pumped and smashed. Loved it so much!
54kg
1x12
1x12
1x12 and she gave me a surprise drop set of 31x10

Side Laterals

10kg: 3 sets of 10
with
7kg 3 sets of 10... 1 set = 20 reps drop set.

Front Raise: 17.5kg pre set bar
1x17
1x18
1x17

Rope Pressdown: 31.5kg
1x10
1x10
1x10

Tarah 2 hand Pressdown
24.5kg
1x15
1x15
1x15

Atlantic Side Laterals
27kg
1x20

34kg x15

34kg x 14 drop 27kgx5. =19.

22 working sets Shoulders: Arms not work for a long time after.. Took a lot of effort to do life.

9 sets Triceps.

[NeCrOmAnCeR]

Extremely sore on Saturday. Ok to rest.

Bike ride= no fitness. Plus mask up hill was no fun. 65 mins 15km Amazing changes to be seen. Plus xmas decorations still up. Lovely and cool

BSN Fat burners felt great in morning. Anxious in afternoon

Was so keen on doing Springwood Stairs with Tarah. Never get cool days like this in January ever. Yet if we did it. Both of us would be breaking the local exercise only rule.
No fun.

Sunday: Venmans walk. Last done October 13th: 47 mins 3,8km BSN fat burner worked very well. No appetite. Energy. Not anxious.

[NeCrOmAnCeR]

Got there dead on 6pm. Thinking it be a stampede. Only a few. 3 of us in Leg room. By 6.30pm it got full though.

Leg X: Now right was good on warm ups. Left was tight.

Squats: Bar x 20 20kgx20 40kg x 12 deep + stop reps.
50kgx8
55kgx8

60kgx6
65kgx6 felt good. no belt. No abductor strain
then
70kg: 160kg 1x5 it came on like it usually does. Awkward start.

Tarah arrived just before this set and annoyed I not wait for her to do warm ups with. Just seemed easier to get it out of the way.

145kg x 1 SHE GOT IT the set before I was unsure whether to spot & did not ask. Tarah was angry that I was not there for her

65kg x 6 felt awful in strain and form

65kg x 6 felt much better; deeper

62.5kg x 6 deep too

6 working sets say

Atlantic Leg Press:
5x20
6x15

7 plates aside 1x10 last two reps extremely hard.

Tarah wanted to do drop sets

6 pl x 15
5 pl x 6
4 pl x 5 = 26 reps. THEN She goes and blitzes all my sets with way more reps : D Truly Amazing

MTS Squats:
4 plates aside x 10

5 plates x 4.. spose to 5. crushed me.

5 plates x 7.. Pushed hard for these 3 extra. Again Tarah smashed these out. 12 REP SETS I THINK. <Must practise and get 7 plate sets.

Wanted Glute machine taken.

Upstairs to do walking lunges: All taken. Smith machines all gone.

Lying Leg curls: 49.5 x 4 sets of 15 reps
with
Seated Leg extensions Super sets: Not take note of weight.

20 working sets

Seated Calf raises: 40kg/side
1x20
1x23
1x24
4th set? Unsure.

7.50pm: Not change shirts when should have.. Soaked through. Badly.

Gave Tarah my Grey: Lifting more than You Lie about t'shirt : And she wore it to bed this night.. Awww <3

[NeCrOmAnCeR]

Legs destroyed last night. Swollen and look so big. Quality sleep. Throbbed all night

Super sore this morning. Got better as day progressed. Wanted to train Back as per my program( but legs and back in consecutive days is a bad idea)

Would have been able to do Deadlifts.

Tarah said Shoulders at 5.30pm

Suggested Seated Dumbbell Press. Scared of these since tendon snap. Not done since or even along time before in 2019

Turns out right is stronger getting up. Left is weak due to bicep issue???

18kg x 30

26kg x 20

32kg: Could not get them. A real struggle with Tarah helping on first set. SO grateful!! Once up can press fine

1x15
1x21
1x21

Hammer Shoulder Press:
40kgx20
50kgx20
55kgx19 squeezed out. Not go for 60kg

Viking Press. Neutral grip Another Tarah suggestion

30kg x 20 easy

50kg x 6 stopped me in my tracks too heavy

45kg x 10 ded.. Limit

Rear Delts Tarah style

4 sets: 54kg

1x15
1x15

1x15 +5 then she added a new variation in hands on side for 5 reps. Pump was insane and failure harsh

1x15+ 5

Cable side laterals: 7.5kg left 1x15 1x15 1x15

right though: 5kg 1x15 1x15 1x15 so much weaker as it always has been.

Atlantic side laterals

34kg
1x14
1x16 unsure if other set was 16

Tarah said 27kg for 2 second tempo reps... 1x8/9 hard failure.

Then we did Front raises on this for 3 sets.

20 working sets

Followed by 15 minutes on Stationary Bike Upstairs.

Realised we not do Triceps at end of the workout.

Thought it was easy. Yet super soaked when got home. But not shattered like on Friday.

[NeCrOmAnCeR]

Missed arms on Saturday. Cannot do Back or Hamstrings before massage.

Lifestyle PreACHer Curls: Feat <Mitch & Claire besides me.

40kgx20 50kgx10 55kgx10
60kg x8
62.5kg x8
65kg x 8
67.5kg x 5 limit

60kg x 8

Close grip Smith( so weak unbelievable.)
30kgx30
40kgx12
45kg/side
1x8
2/ 1x10 strong
3/ 1x8 losing it.

Other Preacher curl: 67kg
1x15
1x15
1x15
with
Superset Reverse curls: 17.5kg Pre set. 3 sets of 20

MTS Tricep Extensions: 40kg x 12 too easy
45kg
1 off full stack
1x12
1x12
1x12

No more time.. 6.15pm.. Home cook Stir fry Chicken.
then no time to eat it at 7pm
Bad
plan as not get to eat 9.30pm../ too hungry..

7.30-8.50pm First time in forever getting a proper massage by someone who knows Bodybuilders.

Had 15 min introduction conversation. Before working on knots in Upper Back.. Hamstrings/ITB's/ Quads. Some very extreme pain that made me stop talking and wince.

[NeCrOmAnCeR]

Fresh after missed Chest due to lockdown last week.

Finish work 2pm.

Smith: 20kgx100 reps +

30kg x20
40kgx12 all fine

45kgx8
47.5kg x 8

50kg x 8 to failure.. 2nd set 1x6/ Nice chat with Stuart.

So weak.

Hammer Incline I know should do dumbbell Inclines.

60kgx12
62.5kgx9
65kgx9

67.5kgx5
65kgx8
60kg x12.

Watson Push Press: 40kgx20
50kgx20
55kgx13 struggled to work out the handle positions so just used the posts to press on

60kg x 13 fine

65kg/130kg test.

1x10 WOW January 1st/ 120kg killed me

2/ 1x10

25kg Chest Press crossovers

1x15
1x16
1x18

8.15pm no more time. Thought was an easy workout but absolutely back soaked as I left.

92.27kg so low.

[NeCrOmAnCeR]

RPM class at the back. Solid not hard.

Leg Press Calves:
6x20
7x20
8x15

9 plates
1/ 1x15
2/ +10kg x15
3/ +20kg x12 380kg

4/ 390kg x 12

5/ 400kg/ 10 plates

1x12 fine

6/ 1x12

7/ 1x12 drop 380x10 360x10


Leg Raise:
1x25
1x27
1x25
1x25

Ball crunches:
1x25
1x19
1x27 so weak on number of reps. abs 10/10 sore on Sunday---> Awful! should not have stopped training them over Xmas break

[NeCrOmAnCeR]

4 sets of triples

Pressdowns:

1/ 45kgx15 42x15 38.5kgx15

2/ 42x15 42x15 38.5x15

3/ 42x15 42x15 38.5x15

4/ 42x15 42x14 38.5x10 35x5

with

Overhead extensions
31.5kg
1x20
1x20
1x20
1x20

Incline dumbbell curls
12kg
3 sets of 15 = 1 set of 45 reps

1/ 1x15 1x15 1x15

2/ 1x15 1x15 1x15

3/ 1x15 1x15 1x15

with
Spyder curls superset

7kg

1x18
1x15
1x16

Reverse curls 20kg ez bar preset

1x21
1x21
1x21

91.26kg weird so low Put Prototype 8 on before workout. but may have taken too long to get there.

[NeCrOmAnCeR]

Trying to let Adductor strain recover. Not doing Squats

Tarah already training before I got there. She said warm up on the Adductor machine and ….. it was AMAZING!

Leg extensions usuals first.

Tried 31.5kg for 2 sets but struggled

22.5kg for 3 sets= really warmed up happy!

MTS Squats to see if I can get good at them same weight/reps as last week. Cannot get past it.

2x20
3x12

4 plates/side x 12

+10kg 1x9

5 plates/side 200kg

1/ 1x7
2/ 1x7
3/ 1x7 Claudia playing the best music. Not need headphone in.

every set crushed me <.<

Atlantic Front Squats

3x12
4x8
+10kg 1x8

5 plates x 8
+10kg
1x8 220kg...…….

Tarah came back in and taught me a Quad stretch that was epic. right leg cramped at first. Left needed the stretch more

230kg x 7

240kg/ 6 plates a side:

1x6
1x6
1x6 fast reps I thought.. Loving these sets

Leg Press/
got ready to use it then too much talking lost 20 minutes and no time

Leg X
103x12
110x10
117x10

124x12
131x11
138x8

Sissy Squats:
1x20
1x20

10kgx20

20kg
1x20

5th set 1x20 pushed hard for these.

Weight was extremely low like normal on a Sunday. High on Tuesday

[NeCrOmAnCeR]

Standing Military Press: Barx 50 10kgx20 15kgx15

20kg: 1x12

21.25kg x 13!

22.5kg
1x10
1x10
1x8

Hammer: 40kgx15
50kgx12
55kgx16

60kg
1x10
1x10
1x10 limit everytime

Side laterals: 7.5kg left 5kg right. 3 sets of 15

Front raise on cable btw legs: 4 sets

12.5kg
1x15
1x15

15kg
1x12
1x12

Rear delts On Pec: Tarah style

54kg

1x19
1x19
+2.5kg
1x15 + 5 reps on bar
1x15 +5 reps on bar.

Rear delts 27.5kg Watson
1x15
1x15
1x12

Front raise pre sets 20kg 1x13

20 working sets.

[NeCrOmAnCeR]

Missed Back last week. Due to Lockdown Legs on Monday and Shoulders with Tarah on Tuesday. Then not want to train Back on Wednesday as appointment with Kirsty@ Scout.

6pm; Deadlift Platform

40kgx12
50kg x 10 120kg
60kg x 10 140kg

70kg x 7 160kg

75kg x 5 170kg fine

80kg x 4 180kg took video of.

90kg 1x2 =190kg Turned around for this video. Turned out well( hindsight form needs alot of work. Ego says try 200kg. Brain says save it.

6.45-6.50pm finish.

Neutral Hands pulldown as did with Tarah on 27/12/ Much stronger today as did it 2nd exercise

77kgx21
87kgx15 smooth
+2.2kg 89.2kg....1x13 hard.

+4.4kg 91.4kg : 1x8 failure

Back off: 87kgx15

Underhand Laterals

80kg
1x12
1x12
1x12

4/ 85kg x 8.. Nice long informative chat with Stuart.

Straight Arm Pulldowns trying to do Tarah style. But not feel nowhere near as good when she taught me.

31.5kg x 15

2/ 35kg ; 1x20
3/ 1x16

Rowing machine./ Arms parallel

82kgx12
77kgx15

1x20 feels good.

20 sets and soaked.

[b] destroyed that night but okay at work the next day. But after work. Really feel the soreness.
Smith Shrugs: 30kgx20 40kgx15 45kgx12

DC style

50kg 1x12

52.5kg: 1x9/3=12

55kg 1x8/10/12

2/ 1x7/9/11/12

Wanted to do more but now 7.35pm

[NeCrOmAnCeR]

Bench x 150
then
had to wait forever to get in dumbbell area at 6.30pm

Incline: 22x30
30x20
36kgx15

42kgx8 realise I never do Incline and it was very difficult to get them up/ Thought about a second set and not worth the risk without a spot.

Flat Bench

42kgx10

44kgx12 after rest and chat with Alex

46kgx10 smooth. Right got better at control during the set.

48kgx8 no pain. Better than expected.

50kg x 7 not done these since? Injury? Unsure.. Usually 48 is my max. But these felt great

Dumbbell Pullovers: 26kgx30

52kg:

1x18
1x18
1x16 all smooth sets.

Flat Flyes: 24kg
1x19
1x15
1x14

then wanted to talk Michaela about which gym to to with Membership change/ How nice teachers are and of course Deadlifts.

May have talked for 20 minutes and ruined our workouts. But worth it.

Too many people to talk too.

No time now:

Cable Crossovers and leave

15kgx20

17.5kg x 15
3/ 1x15

21kg
1x15

1x15 impressive now as left bicep use to hurt trying to do these.

17 working sets

[NeCrOmAnCeR]

Class not very good at all.

Hack Squat Calves:
3x20
4x20
5x20

6 plates
1/1x18

+10kg x 15

7 plates: 280kg

1x11
1x10
1x11 drop set 6 x 11 5x12

Ball crunches: 1x20
1x21
1x20 so weak now

Hanging Leg raises:
1x25
1x25
1x25 weak all sets.

No one fun here today but least no masks

could not sleep. Chest sore as hell 9/10

Fat burner work extremely well. But not feel high

6.30am till eat close to 11.30am. Kept hunger at bay.

[NeCrOmAnCeR]

Springwood Stairs: 10 up 10 down.. very hot. Extremely gruelling. Soaked. Not as busy as last week.

Up 9am. 11.45 start cardio. Eat 1 am. Only got breakfast and Oats shake+ banana in at 4pm. Trying for 5.30pm.

6.30-8.45pm gym

Tarah just finished Legs and walking out. She pushed me to do Glute Bridges after Squats to activate Glutes in Leg workout.

2 sets of Abductors (got it wrong

3 sets of Adductors 22.5kg

Glute Bridges/ Thrust plate loaded machine. 1 plate per side 40kg 3 sets of 20

Squats: Barx20 20kgx20 40kgx12 deep

50kgx7
55kgx7 felt good.

60kgx6

65kgx6 belt on. Feel it not flow as too long rest from talking

67.5kgx5 felt not easy. Almost wanted to stop

70kg x 5 fine actually. Better than last set. Limit.

Glute Bridges machine: 40kg/side: MaX
1x15
1x16 even with long rest
1x16

Squat Press:
6x15
7x15
8 x 12

9 plates/side=360kg
1x9
1x9
1x8 was going to do 4th set but this set not feel as strong as the first two.

Leg X 75/103

110x12
117x12 smooth
124x12

131x12

138x8

Sissy Squats:

1x20

10kgx15

20kg plate hold
1x19
1x20

1x20 went very slow and my arms ached from holding the plate.

As always feel fine at the end till go home then it smashes you.

Agony(good) Waking up on Monday: All hamstrings and glutes ache.

[NeCrOmAnCeR]

Legs 9/10 sore.. Fasted Parkview ride: Seemed to help unlock legs. Very hot at start then overcast and cool. Quite a few people out

55 mins 13km

Back at 4.40pm.. Minus had to sign up for new membership now not going to be a World gym anymore. So more 5pm start. Plus lots of talking before lifting first weight

6.20 finish workout and being cooler day and no crowds here due to long weekend. I pushed myself to do 20 mins Stairclimber: Soaked white t'shirt through

Pronated Viking Shoulder Press: 40kg x 19 45kgx13
2/ 1x15
3/ 47.5kg x 11

4/ with belt 1x10 proves no different.

5/ 45kg x 15

Hammer Shoulder Press: 50kgx20 55kgx19

60kg/side
1x9
1x9
1x10

Side laterals: Cable: 7.5kgx15 right side x 3 sets 10kg x 15 3 sets

Rear delts on Pec:
54kg

1x15/5

+2.5kg 1x15/5

+5kg

1x15/ 5 plus 4th set 1x15/5 felt so good. Pumped and full.

Front raise bar 20kg x 15+ so strong

Atlantic Side Laterals 34kg
1x15
1x15
1x15

Front raise cable
15kg
1x15
1x15
1x18

[NeCrOmAnCeR]

Did Chay ravine walk today: Shade + stairs. Dead empty on public holiday is weird
38.38 mins 3.5km

6.30- 8.10pm gym. Then drove to Goodlife 25 mins Stairclimber. Not end up eating till way 9-10pm

Gym was dead due to Aus day. No one really here.

Weight the same at Worlds and Goodlife

Chins

1x20 so smooth
1x16
1x18 WOW came from nowhere. Felt so good. Wanted to do a 4th set.

Rack Deads: 20x10 40x10

60kgx10 heavy grip at limit
1x9\
1x8

Super close grip pulldowns
87kg
1x15
1x19
+2.2kg...1x12 hard
back off
87kg x 15 drop 77x4 = 19 reps.

Low Rows: 70kg/side
1x12
1x12
1x10 drop 60x3

Shrugs on trap machine.. 60kg/side
1x14
1x14
1x14 not fun. When use to do 80kg for sets.

Straight Arm Pulldowns: Still never feel it like when Tarah first taught me.
38.5kg
1x15
1x14
1x15 hit failure everytime.

Straight arm rows next to assisted Chin
77kg
1x15
1x19
1x18

Underhand 110kg: 1x12 use to do full stack

20 working sets. Mild soreness next day.

[NeCrOmAnCeR]

Lyndale loop : 35 min 7.0km

2 weeks of Massage with Kirsty at Scout. Never find time to re arrange training.

Aimed for 4pm.

Lying Leg curls: 36/46/53/60 all 12 rep sets

calves; 67x12 74x12 81x10

88x12

95kg full stack
1/ 1x8 lost left headphone
2/. 1x11
3/ 1x12
4/ 1x12 then James wanted it.

Hack Squat Calves: 2x40 60x20 80x20 100x20

6 plates x 22
+10kg
1/ 1x18 strong

7 plates:
1x14
1x14

4/ +10kg 300kg up from 240kg last time

1x11

5/ 1x11 280x6 240x8 200x6=31 reps.

Seated Leg curls: 56x20 82/89kg x 20 103x20 smooth.

110kgx11
117kgx8 and hold
110kgx12
110kgx12

5 sets

Seated Calves: 40kgx20
45kgx20

47.5kg x 15
1x20

50kg: feels perfect
1x12
1x12

7/ 52.5kg x 7 at limit....Well actually been here too long and need to stop.

20 mins Stairclimber even though was a hellish hot day.

[NeCrOmAnCeR]

Thursday: Try Alien Fat burner for first time. Tasted good and stopped hunger. ' Parkview ride 55 mins

Thursday afternoon 5pm try to do Friday's Chest workout.. But work pissed me off with underpayment and anxiety from dentist tomorrow.

No one good in gym at all.. Annoyed me more. After yesterday everyone cool was here and smashing it out.

Did SMith flat bench and Hammer Incline 5 sets and left.

Friday: Dentist appointment and sedation. Not allowed to drive for 24hrs and out of it till 4pm.

Saturday: RPM class very mediocre. Good people though

Leg Press Calves:
6x20
7x15
8x17

9 plates x 15
+10kg 1x15

10 plates: 400kg

1x10
1x10
1x10

1x11 drop 9x10 8x10

Hanging Leg raises. so weak

1x23
1x20

Ball crunches
1x25
1x20
1x25 all sets extremely hard

Reverse Crunches:
1x26
2/ 1x30
3/ 1x30

10am finish. Busy but no one good here.. Well only one. Missing so many regulars. Look forward to seeing them.

[NeCrOmAnCeR]

Went to Rockhard Supplements for Redcon 1 t'shirt. Huge warehouse.

then Elite Supps at Ormeau near Cardiologist. For Emarald Labs Sleep aid. Maple Donut.. They also have Fade out in Blackberry original formula.
Also had my t'shirt for $5 less.

5.30pm gym. Lovely and cool nice in daylight.

Barbell curls: Bar x 30

2.5kg/side for 2 sets of 12-15

5kg/side for 4 sets.

1x8
1x10
1x15
1x15 finally can do descent reps. not just 5 reps and stop. Love doing these.

Lifestyle Preacher curls
40kg x 20
50kgx15
55kgx15

60kgx10
62.5kgx8
65kgx8

67.5kg x 7 failure

70kg x 5 same limit. 60kgx5 drop set.

Dips
1x30
1x30

Overhead French Press
10kgx20
15kgx15

20kg x 16

22.5kg

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

Other Preacher curl
67x15

+2.5kg x 12
+5kg x 12

74kg x 12 finally stronger.

MTS Tricep Extension

45kg
1x11
1x11
1x11

[NeCrOmAnCeR]

11.15 pm Springwood stairs 10 up 10 down 55 mins

5 sets of Adductor machine on 22.kg

3 sets of Glute Bridges 20kg/side

Squats: Set bar lower at Tarah height to stop the stumbling

0x20 20kgx20 40kgx12 50kgx8 55kgx8

60kgx6
65kgx6

67.5kg x 5

70kg x 4

80kg Glute Bridges

1x13
1x15
1x15

Leg Press: 6x18
7x12

8 plates x 10
+10kg 1x7 struggle at limit.. wtf

8 plates:
1x8
1x8
1x8
1x8 6 working sets.

Leg X 75/103/110x12

117x15
124x15

131x15
138x12
138x10

Sissy Squats 1x20
10kgx15

20kg
1x15
1x19

1x20.

4.15pm-6.30pm

[NeCrOmAnCeR]

Standing Military Press

Bar x 40
10kgx20
15kgx15

20kg x 12

22.5kg: 1x10
1x12
1x9

Pinweight Shoulder Press;
53x15
60x12

67x12

74kg x 7 could not lift it second time

67kg x 12


Side Laterals
10kg left
7.5kg right 3 sets of 15

Rear delts on Pec dec: Went heavier

[b] 61kgx20
+2.5kg x 1x15/5
3/ +5kg 1x15/4

Front raise:
20kg x 19
2/ 1x15
3/ 1x20

20 <mins Stair climber/ Soaked through.

[NeCrOmAnCeR]

Hi rows: 40x30 60x20
65x12

70kg
1x8
1x7
1x8 all Platforms were taken

Deadlifts: 140kg no prep just 3 plates

1x8 heavy to start

1x5 lost grip

1x7 with straps;quality

1x7 slow n perfect

1x8 all out

Dripping sweat the whole time

Super close grip

87kg
1x15
1x15
1x14

DC Shrugs: 40x20 45x15

50kg : 1x12/15

52.5kg x 10/13/15

2/ 10/12/14

55kg: 1x9/11/13/14

20 mins Stairclimber. Work hard.