Necro's My Claim to Fame in 2007

[NeCrOmAnCeR]

Previously on Necro 2005 and 2006 have been amazing years.Quality Supplementation....Some serious size and muscle maturity gained in both these years....I did not think I got that big last year...Touching 90k only twice.But when i review pictures just before I started cutting and during 1st 6 weeks of cutting from August I was suprised at how big and defined I looked

Competed in October.Under 80k.Did not place.Unsure if I will compete this year.

The Future that is 2007 I have seen another forum user that is 5'8 and 95k....That is my goal this Year....But keeping that waist under 34" at the same time....And to do this as I always have by Natural Means

How we are going to acheive these goals DC training...More sleep.Refine the diet...and try to train with Solarize as much as possible...Not having a training partner is holding me back on Chest/Back/Shoulders days..

Here is a picture 1st of January...My waist ballooned after competition by 4 inches...Went down to 32.5 b4 Xmas.Currently 33.5....83 kilo's....And a classic picture 2 weeks out before competition in October.

Supplementation

Started this year

Green Magnitude
White Blood
Designer Supplements:Activate
New Bottle of AX:Retain

Following on from 2006 with:

Animal Pak Multivitamin
IntraXcell
Steel Edge
Cissus Powder

Currently need a fat burner to add to this

[solarize]

Looking good dude! So you training DC style for how long - like another 8 weeks then onto a different program, or until you stop making gains?

Don't let the waist size get ya down too much, but its a pretty good guide for the amount of fat you put on etc.. So long as you don't hit 36!

What workouts you planning on DC etc?

[NeCrOmAnCeR]

I want to do DC training all year....Need to read more to know when to do blasting phase and then cruising phase for 2 weeks....And I am yet to do a real DC Leg workout.....The time is near.....I shall post Last weeks workouts in summary and the 3 so far this week....So can see if goals are being acheived.

[NeCrOmAnCeR]

January the 2nd

Bench Press...Bar=Warm ups: 0 x 50 20kx20. DC Set 37.5k aside:1x6 1x2 1x2

Dumbell Incline: 37.5k 1x6 1x2 1x2..Need spot for more reps

Flyes: 22.5k dumbells 1x9 1x4 1x4

Military Press: 10kx10 DC set:20k aside 1x7 1x3 1x3

Side Lateral 12.5k dumbells: 1x7 1x3 1x4

Front Raise 17.5k dumbells 1x5 1x3 1x5< last reps...due to intraXcell...Had nothing to give ....Love this stuff.

Rear Delts on PecDec : On 7 1x5 1x4 1x4

17.5k dumbell stretch for 1 minute

Tuesday 9th January

Bench..0x55 20kx20 40k 1x4 by self...5th rep light spot...6th rep lots of assist=1x6 drop to 37.5k 1x2 1x1....got nothing

Incline Dumbell 37.5k: 1x7(want 8) 1x2 drop to 35k 1x4

Flyes 22.5k: 1x10 1x4 1x4

Military Press 0x 10 10kx10 20k 1x3..got nothing...had it last week
Drop to 15k 1x6 1x4...Meh.....

Side Lateral 12.5k:1x8 1x4 1x4

Front Raise 17.5k 1x5 1x4 1x4= same as last week...13 reps total.

Rear delt on Pec: On 7 1x6 drop to 60k 1x5 1x5

Stretch 20k dumbells:50 seconds...Absolute Pain...but Gold

No fatigue or aftershock....Feel Normal...Which is not good.

[NeCrOmAnCeR]

I changed it from Chest and Triceps to Chest and Shoulders...And I was doing Biceps with Shoulders...Just to shock the arms and see how Triceps perform being fresh....However after consulatation with Solarize....Shoulders should not be done after chest..so need to change back.

January 3rd Triceps and Biceps

Smith Close Grip Bench:20kx20 40k aside: 1x8 1x4 1x4.Awesome..Usually I have to drop set weights

Reverse Grip Bench on Smith: 40k 1x8 1x3 1x3< Extreme!!...Oh the pain was so intense....

Skull Crushers...12.5k aside: 1x21 1x7 1x7..Wow...where did this effort come from

Barbell curl: warms ups..then 15k aside 1x5 drop to 12.5k 1x4 drop to 10k 1x7
=16 reps total

Seated Dumbell Curls 22.5k: 1x5 1x3 1x2< intraXcell reps..so heavy yet did it.. Total of 10

Ez bar barbell curls arms tucked in 12.5k aside: 1x8 1x3 1x6< last 6 came from nowhere..again IntraXcell reps.

20k dumbell tricep stretch 1 minute each arm

January 10th Wednesday

All Smiths being used...so had to do biceps 1st up

Barbell curls...warm up sets x3 15k 1x6 12.5k 1x4 10k 1x4= 14...Last week was better

Seated Dumbell Curls
22.5k: 1x6 1x4 1x5...hurt like hell..but I got the reps. Total 15 reps..5 more than last week.

Preacher curls 15k 1x6 was extreme 12.5k 1x5 10k 1x5 = 16reps.

Close Grip Smith Triceps 20kx10 40k aside: 1x6<Fail hard drop to 35k 1x5 drop to 30k 1x5= 16....not as good as last week

Reverse Grip 40k:1x8 1x4 1x5..Felt Dam Strong on this.

Skull Crushers..aka Ez Bar Triceps 15k< 1x13 1x5 1x5 = 23!!....form suffered tho..Still was so awesome

20k tricep stretch..each arm for 1 minute

and finish with 22.5k dumbell hammer curls for 5 reps each arm.

[NeCrOmAnCeR]

January 7th

Wanted to finally do DC Legs day properly..but just could not bring myself to doing the 20 rep widowmaker set....I don't have the drive to push myself thru it..Yet..

Squats: Bar x 50 20kx12 30kx8...explosive reps...stop at the bottom and explide up.
40k 1x10 2nd set 45k 1x6 3rd:45k 1x8.....warm back into the new year.

Leg Extension...90k 1x 8
then DC set: 70k 1x12 50k 1x8 1x8=28 reps..push thru the pain..mad pump.

Seated Leg curl 60k 1x8 DC=50k 1x15 40k 1x9 add weights...42.5k for 1x9=33reps!

Hammered...fatigued all nite badly

Today..aka January 14th

Decide must do DC set of Squats today....Not doing the full DC set required program..but getting there....and also the gym shut before I could do any more lifts today....Love doing Legs on Sunday to avoid the Monday crowds....and I need to be able do endure the pain without others talking besides me..

Squats: barx 50 20kx15 30k x10..deep and explode

40k 1x10....DC widowmaker set..30k...start off easy....1x20....Last 3 reps where hard to get thru. Def 35k Next week...Happy that I finally started this.

Then did 1 minute Quad Stretch....All my Upper Torso was Trembling so badly....Fascinating....

Leg Extension 90k 1x8
70k 1x13 1x8 1x7= 28reps..lots of pain on 3rd part of set...but did 28 reps on 70k..no drop set like last week..= this week totally owned last week.

Seated Leg curl 70kx8 60k 1x14 3rd part..1x6...i thought...got nothing...but i made it into 1x10 = 30 reps and much heavier than last week....so much of an improvement again

I could barely drive home after...Had to have Hydrotherapy shower....but I am in so much fatigue/pain/agony....3 hours later as I write this...

Seemed like such a simple workout too....

Back and calves workouts posted tomora..then can post daily workouts from then on

Finished IntraXcell today...But I have Beta Alanine powder to continue with

and I swear the Green Mag/WB is doing nothing....14 days later.

[sherdi]

Hey! *waves*

Good luck with your 2007 goals!

[NeCrOmAnCeR]

Monday Morning 15th January

6amLegs still in agony....And I have to stand all day at work....Unbelievable how much damage I have done...and I did not even do Leg Press with widowmaker and Hack Squat as the Program described...Rest day today for sure


10pm:Got thru the day ok..but still sore like 7/10....no cardio today...and def bike ride 1st up....Got no pace for walking...

[NeCrOmAnCeR]

January 5th Warm Up machine assisted chins 20 reps

Rack ChinsC: 1x9 1x3 1x3 wanted one more rep on each of those sets

Deadlift: 20kx10 warm up.....55k asid 1x5 Hard Fail

2nd set aiming for 12: 45k aside 1x10...Push hard through out.Lots of Pain..Pumped hard and fatigued after.

Shrugs on machine that use plates with 50k 1x10: 65k aside 1x8 1x5 1x4

Dumbell Rows 32.5k right: 1x8 1x3 1x3
left: 1x8 1x4 1x4 Fail on all sets

Calves Hack Squat..warm ups..then with calve block DC set..5 seconds up....15 seconds on the stretch...45k 1x4 drop to 30k 1x4 drop to 15k 1x4

Leg Press: 85k aside 1x6....failure....Very hard...rush of blood to calves was intense.

Close grip Upright rows: 90k 1x8> drop to 80 1x4 1x4


January 12th warm up chins weight assisted x 20

Rack Chins: Solid Felt great...Know with the 1st rep how the set is going to be

1x11....11th rep not full....10 breaths...then 1x2...10 breaths...1x3

Felt Awesome!!..Stretched and Pumped.

Seated Rows 2 arm: 70k : 1x9 1x3 1x4...Fail hard,.feel full and pumped.

Deadlift: Goal is 1 set of 6-9 reps and one set of 9-12 reps.

20kx9...........55k..felt extreme..Lots of noise plates to ground

7 reps...so ****ing happy .........Lose grip on last rep

45k: 1x11...lose grip....An Excellent set.

Shrugs...60k 1x 12 1x5 1x5...too light needed 75k aside.

Dumbell Rows 35k: right 1x7 1x4 1x4
Step up:>> left : 1x8 1x4 1x3 fail on 4 Awesome sets..

Close grip pulldowns:90k 1x7 80k 1x3 70k 1x5...Strong but hurt like hell...and i Did better last week.

Calves on Leg Press...85k aside...1x8..last 2 reps were agony
DC set....5 seconds up..15 seconds down

[NeCrOmAnCeR]

January 16th

Previously Legs still very sore from Sunday...decide more sleep over cardio 1st up.Definetly had to rest yesterday so everything in the body could be diverted to causing Leg growth....

Bench Bar x 60.20k aside x 18....Prepped for main set....Did not want a spotter..but used fail safe pins on the bench

40k aside...Slow/controlled and Strong 1x4,Had to fight with every inch of my body to get that 4th rep....An amazing acheivement. Pause...drop to 37.5k 1x1 but failed..thank god for pins..Had to lift it back up again....35k 1x2...again immense struggle for the 2nd rep..i was not letting the bar go back down...If u watched me..u would think i would never get this rep

Incline Dumbells Time to Step up....Been doing 37.5k for last few weeks....Time for an increase...40k dumbells 1x4....again an intense struggle to get 4th rep....But I am so happy I did 4...They felt insanely heavy when I picked them up..easy for flat bench...incline is another matter

drop to 35k dumbells 1x4 and 1x2...wanted 1x3

Incline Flyes 22.5k something different...1x10 1x4 1x5= 19 rep total....Very intense reps...Fried at the end.

Triceps

Close Grip on smith machine 20kx8
40k aside 1x7 1x4..fail on 5th 1x2< I aint got nothing more to give =13reps

Reverse grip still on smith 40kaside 1x7...drop to 35k 1x4 drop to 30k 1x6=15reps.....Fried...I got nothing to give..dam having to drop the weight

EzBar triceps..aka skull crushers...Rested in between alot....goal is to get 30 reps total
15k aside 1x14 1x4 1x3....Triceps going to burst out of skin...Love it!!

Chest stretch...Step up from 20k to 22.5k dumbells....Hold in flye position flat...It was extreme...shaking and feel like pecs are going to tear away from torso
45 seconds I made it for....An acheivement I think....can't wait till I can do 25k..that is fkn heavy.

Triceps...Behind the head stretch...22.5k One minute each arm....this works so well...Really finishes arms off...The fatigue and pump all in one

Supplementation Took Xtend 1.5hr before workout with Universal Animal Pak.....Took Green Magnitude and I doubled the dose of White blood to 6 caps..30 mins before workout....And Only had steel edge during workout.

Still feeling no extra pump or nitric oxide potency

[ATHLETIC EDGE NUTRITION]

Just came across your journal..how's it going man..good to see you are back on IntraXCell.


Looking forward to following your progress.


Sebastian

[NeCrOmAnCeR]

Hey Sebastian...Glad u found me...Yes...IntraXcell still works amazing miracles.

Chest 5/10 sore...triceps...8/10 sore....really stretched and want to break out...

Legs finally feel more normal...20 min walk 1st up followed by 30 min ride at night.

Was Hoping Green Mag would help me annihalate those hills...Usually creatine gives u power to burn ..But I notice no difference.

[NeCrOmAnCeR]

Assisted chins for warm up all sets DC rest paused except deadlift

Rack Chins 1x11 with a partial for 12....then 1x2 1x3....very happy....just one rep more than last week..felt strong and reps wer quality

2 arm cable pull down.....80k 1x6 70k 1x4 60k 1x6

Deadlift...bar warm up 20k x 8 Aim 1 set of 9...2nd set 1 set of 12

55k 1x7...lose grip on 7th...so strong too ...wanted 8 reps

45k 1x9 lose grip...adjust...1x2..lose grip again..1x1 = 12 reps

Shrugs..25k x10 50k aside x 8 75k aside for rest pause 1x8 1x4 1x4

Dumbells rows...Step up time...35k last week...37.5k this week

Right arm 1x7 1x4 1x4
Left arm 1x8 1x4 1x3

Gold!!....same reps as last week with increased weight...so happy

Machine rows to finish....30k plates aside....1x10 1x4 1x4

Hands hurt like hell...felt raw.....Back pretty fried...3 hours later as I write this too.

No cardio today

Triceps still intense soreness but did not hold me back from a great back workout.

[NeCrOmAnCeR]

Nice and Fresh for Saturday workout....9 hours quality Sleep...No cardio during the week=bad....but alot more sleep included.

Military Press....barx20....5k aside x10 10kx10

Determined to make 10 reps...always getting 7....20k aside...1x10....Last rep was insane determination to make it. rest 1x4 1x1< lost it going for 2nd rep..dam
drop to 15k aside..for 1x2= 17 reps

Side Laterals...arms at right angles..New method.12.5k dumbells.
1x10
1x4
1x5..near 6.....best reps set yet.= 19 reps

Front Raise 17.5k dumbells.1x8 1x4 1x3...extreme set....pushing hard all the way==17reps

Rear delts on Pec dec...on 7 1x5 heaviness..drop to 6 1x8 1x5= 18 reps

Barbell curls..I had nothing..felt weak....should have been so strong

Warm up bar...10 reps...5kx10 10k x 10..
15k 1x5
12.5k 1x5
10k 1x5

Dumbell Curls...Time to step up..Conquering 22.k dumbells well

25k dumbells...I picked them up..did not think i could do 1 rep.
1x6...Hell yes...so extreme...it was off the scale..
no way I could do 2 more sets with
22.5k 1x4 1x4< beta alanine working again..reps from nowhere!

Cable curls on 60k aim is 30 reps in rest pause
1x15
1x7
1x8
Awesome..still no effects from white blood or Green Mag...No intense bicep peak

Did some posing in mirrors after...and Looking pretty good...Alot Of back detail...All upper torso is descent..Tear drop Quad looks good...but rest is not back up to scratch from pre-competition.

[solarize]

Excellent work on the Barbell Military press dude - 20kg a side! I struggle with 15.. Bitchin!

And 25kg for dbell curls.. freaking wikkid. You'll hit 17inches in no time. I haven't trained biceps for like 2 months, I'd hate to see what I'd be lifting.

Let me know how you pull up after Thrillseeker tonite.

[NeCrOmAnCeR]

Bench warm up:barx55 20k aside 1x17

Dumbell Press:40k 1x5....dam heavy i was happy with 5....fail on going for 6th..so close...40k 1x1...but actually could be 2....drop set to 35k dumbells.1x5....use all to get 5th rep up.

Incline Barbell: 20kx8 27.5k aside 1x8 hard..but smashed it. 1x4 1x4.....all the way to chest almost

Flyes 22.5k dumbell..flat bench 1x10...hurt like hell for no:10....1x4 1x4...extreme limit to get 4th every time

Close grip Bench on smith:40k aside 1x6 35k:1x4 30k:1x5.....No where near up to standard

I knew reverse grip was not going to be good ...so i ditched it
for

Cable pressdowns...80k 1x10 82.5k 1x4 1x4...actually felt pumped....I did double the dose of white blood today

Dumbell kickbacks 5k...3 sets of 20 rest paused...and triceps were fried and pumped up....

20k dumbell flyes for chest stretch..only made it to 40 seconds...lots of short breaths b4 failure

20k dumbell triceps stretch..one minute each.

Cardio 26 degrees in the morning..I would rather sleep than do cardio in that...so tonite I went for 30 min walk 1.5hr after workout finished instead...Felt great to do...coz i am feeling fat at 33.5" and 82k.....

[NeCrOmAnCeR]

Triceps not insanely sore like previous weeks..proving doing less compound movements does not trigger enough growth....Still feel tight..but not sore..

Chest however does feel sore...especially outer and upper pecs...Which is good.Hitting it from different angles

40 min of cardio at night today.

[NeCrOmAnCeR]

No cardio today.....A good day of eating and sleep the night before.Plus having a rest day btw workouts...So why did this workout fail me.

I did take too long to get to gym after consuming Green Mag and White blood(6 caps) Also finished Designer Supplements Activate today....Can report it did nothing for me....Thats all 3 of these supps that have not worked...

Waist is down 1/2 inch...so that is good.

Outer Pecs still extreme soreness.Which defn effected doing rack chins..But still thought I would have smashed it harder....Can't blame it on insane heat...that did not drain my energy.Tho I forgot to take Beta Alanine yesterday and today.

Back

Warm up on assisted rack chins on 11 x 25 reps.

Rack Chins 1x8 1x2 fail on 3....and repeat 1x2..f on 3

2 arm Pulldown 0n 80k 1x5 70k 1x5 1x5

Deadlift..barx10 20kx10
55k aside 1x5...and grip failed..so close to 6....not happy..had the strength too.

45k aside...1x8...losing grip..so i stopped and readjusted grip for 1x4=12...this was good

Shrugs..warm ups x2 75k aside 1x8 1x4 1x4

Dumbell rows 37.5k
right:1x7 1x3 1x3
left: 1x8 1x4 1x3

Seated Machine rows...30k aside 1x10 1x5 1x5

No pump of feeling of fatigue....Just hands insanely sore

Time to back off and do cruising phase for 2 weeks...Lots of reading to do this weekend.

[solarize]

Sucks to hear Activate did nothing dude Real shame.... I had high hopes, especially at your age.

And Green Mag and white blood STILL doing nothing. You might want to give PU a PM and see if there is something you should change up with dosing etc, still really strange, to get nothing at all

I've got a bottle of IntraXCell for you next time I see you also, remind me.

[NeCrOmAnCeR]

Nice and fresh after day off and quality sleep.Made beta alanine and cissus powder into caps to make it easier to take them and not forget.

Think all of this contributed to some some goals smashed today

Military Press; Bar x20 10kaside x 10
20k aside
1x11...nearly got 12.Amazing..1x2....took 20 breaths before next set 1x4.Pure amazement...really smashed it Total of 17 reps...Best effort ever!!

Thought I would continue the glory with Barbell curls....but alas it was the same as last week dammit.
Bar x25...no further warm up
15k aside 1x5
12.5k 1x5
10k 1x7
Total reps=17

Side Lateral....Lets step up...15k dumbells arms at right angles...1x6..Personal Best for sure. 12.5k 1x6 1x4 =16 reps...Happy indeed....but wait it gets better

Front Raise...Step up to the challenge..20k dumbells...Now this is some iron
1x5=Gold
17.5k 1x4 1x6< beta alanine kicks in for more reps.....Another Personal Best.\
Total:15 reps.

Seated Dumbell Curls 25k=1x5 22.5k 1x4 1x5=14...so hard and heavy

Rear delts on pec dec...strength not there to push further
70k 1x5
60k 1x6 1x6=17 reps

Cable curls 60k; 1x15 1x8 1x10=32 reps

Still no pump..with eating spaced well apart and green mag before workout and 6 caps of white blood....fatigued for about half hour after.Then back to normal.

[NeCrOmAnCeR]

No soreness carried over from yesterday..Felt fresh as..Had Green Mag plus Solarize gave me some Shock Therapy and IntraXcell.So i had all 3 plus I had my beta alanine pwder in the morning.
Spent all afternoon doing food prep..So by the time I got to workout,I could have fittied in a low gi carb meal before hand

Anyway..I was full of life and buzzing by the time I left for this workout.One of the supps is causing it...Finished my Animal Pak Multivitamin today...So we are out.

Stretched Lots during day before hand as Solar and I did dance practise together.

Stretched alot more at gym

Squats Bar x 50 reps all assorted feet positions...20k asidex14
30k x 8 ...deep stop and explode reps
40k aside 1x10.Felt fine....was thinking of doing 45k..but missed leg workout last week
WidowMaker set of 20 reps...35k aside.....Was a piece of cake...only last 2 reps i caught my breath for...Fullly!..Doing 40k aside for 20 reps will be insane.
Still leaving out Leg press 20 rep set..due to this end of the phase and time limits....And I am not doing hack squats at my gym...the machine bites big time ...Not like at solar's...best hack squat ever seen...i would be doing them every week there

Did the One minute full Quad stretch here.Hanging on smith machine....Not hurt as much as I would like....Read a post today at after 4 weeks of these stretches...Quad growth occurs.

Leg Extension One set at 100k for 8 reps...Fk Yeah....90k previous times..Could not remember if I did my main set at 80k or 70k
So I went 70k
1x12
1x5
1x5
=22 reps....sure I hit 30 reps before in previous workouts.

Seated Leg curl...80k...warm up but only 1x3 with 70k 1x6
DC:60k 1x17 1x7 1x6= 30 reps

Legs were smashed....Next 2 hours were spent sitting down....
Back was agony when driving for next 20mins..but then went fine

Legs are well fatigued as I write this 4 hrs later.

[solarize]

Sounds like a great workout.

If you took Universal Shock + IntraXCell pre-workout, I suspect that this new combo may have been that 'buzz' you got on the way to the gym.

Rest up big guy, you got chest on tues?

[NeCrOmAnCeR]

I prefer someone else's chest on tuesday hehe

I got to read up on this crusing phase...still not found information required..so unsure what i am training tommorow

Legs so intensely sore today....Like really deep soreness all over...Which is amazing considering I only did 3 excercises..I would have loved to got in Leg press and Stiff Leg deadlifts....

So hard to be at work with Legs this sore..very debilitating

Pushing myself to go do some cardio tonite..this is going to a be with a lack of pace.

But however I was wrong...Went with Solar for a fast paced 1hr walk with a slice of kate thru the city

Legs handled it ok...still pain is intense tho

[NeCrOmAnCeR]

a blast is where you're constantly trying to beat the weights, shoveling down the food and pushing yourself to make as much progress as possible...eventually we all start to burn out and need to lighten up for a bit and recuperate. that is what a cruise is - you drop 1 meal per day (so eating 5Xinstead of 6), and don't force down the food during mealtime.. in the gym there is only straight sets and no rest pausing.. you aren't trying to beat your weights, just use this gym time to have fun and try out new things. don't push yourself hard during the workouts either (no heavy sets to failure, no widowmakers, no rest pausing - in the words of dante "i have my trainees sort of just wing it". the cruise usually lasts 2 weeks, although some people who do shorter blasts (shorter as in terms of overtraining onset if that makes sense, not necessarily in terms of time) only take 1 week off - that length depends on you and how long you blast for and how deep into the hole (in terms of overtraining) you let yourself go before taking it easy.

you'll find a good time frame in terms of blasting and cruising after you do it a couple times.

here is no "maxing out reps" or whatever - it is LIGHT training to give your body a rest. Go into the gym and either train your usually routine but way lighter or do whatever you want, but keep it easy-going. Try some new exercises or some that you haven't done in a while but want to because you like them (Flat Benches?) - but keep it easy. Give your body a break and get mentally ready for your next blast.


So straight sets

10-20 reps...do excercises that are long forgotten and can't be rest paused.
For 2 weeks...

Being going hard for last 10 weeks at least.

But I really don't want to stop stretches or widowmaker sets for legs...Takes too long to adapt again.

[b]Stretches DC Quads[b/]

QUADS: Facing a barbell in a power rack about hip high -- grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can -- 60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will; -- do this one faithfully and tell me in 4 weeks if your quads don't look a lot different than they used to.

[NeCrOmAnCeR]

Straight sets....with 1 or 2 reps left in u is the aim...For at least 10 reps to 20

Bench:Barx60 20k x15....So i been doing 40k for 5....I thought 35k aside be good
But no
35:1x6 failed
30k:1x7 F
25k:1x12 F

Incline Barbell...20k aside...3 sets of 10 with 10 rep being painful...No way I was going to do less than a plate...crap again

Pullovers...17.5k dumbell warm up. 40k 2 sets of 12 ...Felt Great and fatigued and pumped after

Dips...No weight
1x11 fail on 12
1x8 fail on 9
1x7 fail on 8th

V bar cable
80k 1x8
70k 1x10
60k 1x13

22.5k chest stretch..step up from 20k...30 seconds..It was intense

22.5k triceps stretch 45 seconds each arm

1 set of Pec dec on 70kx12
1 set of kickbacks with lame weight

Triceps really Pumped..but chest was not....Took an hour to recover from it

2hours after workout....1 hour walk around city....Goodbye waist overhang....No verandah required k..thx

Previously Legs insanely sore when i woke up and through out the day...Eased off partially at nite...Some recovery.....The whole leg was effected...hit every muscle including glutes which was amazing for the few sets i did.

[NeCrOmAnCeR]

Wake up and feel like I been hit hard....Change of Program has defn hit muscles differently to what they are use to...So tight all over.Which of course is what u want

One month of summer to go...Fk yeah...then can be happy once more

Very tight all day

Legs slowly feel better.....Still nothing to give when walking up steps..Lack power

50 min walk to riverwalk and back tonite.

[ATHLETIC EDGE NUTRITION]

Originally Posted by sherdi

Hey! *waves*

Good luck with your 2007 goals!

Hi Sherri, this group makes me feel nostalgic!

Originally Posted by solarize

Sucks to hear Activate did nothing dude Real shame.... I had high hopes, especially at your age.

And Green Mag and white blood STILL doing nothing. You might want to give PU a PM and see if there is something you should change up with dosing etc, still really strange, to get nothing at all

I've got a bottle of IntraXCell for you next time I see you also, remind me.

Originally Posted by NeCrOmAnCeR

Wake up and feel like I been hit hard....Change of Program has defn hit muscles differently to what they are use to...So tight all over.Which of course is what u want

One month of summer to go...Fk yeah...then can be happy once more

You keep on mentioning IntraXCell reps, I like the sound of that.

[solarize]

Suggestion on Exercises

As you are on the 'cruise' phase guy, I thought I would suggest some exercises for you to do, that you never do Not telling you how to train - this is an excellent chance to branch out your reigme.

Chest:
Decline Flat Bench. HIGH rep pushups/legs on bench, chest to ground etc. Possibly supersetted with close grip pushups (tricep/chest).

Back: (Pulled straight from my log)
Straight-arm pulldown
High pulley cross-rowing with fixed elbow angle
Low pulley cross-rowing with fixed elbow angle
Chest-supported dumbbell shrugs
Seated scapular retraction
Decline cable pullover
Ankle strap lat pulldown
Rear delt/rhomboid raises

Arms: - NO barbell curls in the rack for a fortnight dude!
Reverse grip curls. Close grip (palms towards you) chins. Decline Dbell Tricep Press. Partial's on pressdown with 3 second holds at bottom of press.

Shoulders :
Shrugs on calf machine. Seated Smithmachine mill press. Any shoulder machine you have at good life.

Legs:
Mine suck, so I will say nothing Except, LUNGES

ABS : Starting training em

Summer

I share your enthusiasm about Summer being over.. However I really don't think its going anywhere till april

[NeCrOmAnCeR]

Thanks Solar...Some great suggestions there...Yes I do need to start doing abs

Yep Sebastian..IntraXcell reps...they definetly happen consitently after 2 weeks on the product...

It's a gift that can smash so many more reps thx to this product

[NeCrOmAnCeR]

Cable Back Workout as per solariZe diagrams

Seated rows scapular tension: 60k 1x10 50k 1x12

Str8 arm rope pulldowns; 60k 1x10 50k 1x12

Cross Arm cable(high) 20k 1x12 1x 11...both to failure

Cross Arm Cable(Low) on 20k 1x9 1x 8 both to failure

rear delts on cable on 20k 2 sets of 7

Shrugs 50k 1x15 1x12 1x12

and done

Felt great.No soreness after

40 min walk at night