2016:Not down with the Standard: Necro's Journal of continual improvement!

[NeCrOmAnCeR]

Too late for Squats as usual

Hack Squats: 20kgx40 40kgx20 50kgx15 55kgx15
60kg x15

65kgx12
70kgx10
[b]75kgx12 push out extra for last two reps.
80kg/160kg 1x10 easy

85kg/170kg 1x8 heavy but get them done

90kg/side: 180kg: 1x5: Wrote down that is what I wanted. Not check journal before on purpose. Turns out last leg workout>> 160kg/4 p

plates a side for 5 reps was my max . Hahaha! Just did a 20kg PR!~!

Leg X:
110x10
117x10
124x10
131x8 easy

138x8 full stack crushed me. Soaked. and 9.35pm. Out

Weight down to 91.89kg :/

[NeCrOmAnCeR]

8pm-9.15pm.. Plan was to get workout in plus stairclimber at goodlife.

Legs very sore today and even worse on Thursday. Real agony >.< Hard to walk at work.

Back very sore and volumised on Thursday too!

T Bar Rows: 40kx20 60x20 80kgx15

90kgx10-12 reps
[b]100kg: 1x10
1x10
105kg: 1x8 strong fast reps/ finally an increase on these

Rack Deads
120kg
Hoping for more reps. No
1x10
1x10
1x10

Then walked downstairs to cable work and Ash stopped me. Talked so long that I cooled down and became fresh again.
Walked back up stairs for dumbbell rows

In the zone to train hard

54kg: 1x10
56kg: 1x12 R 1x10L

58kg: 1x8 not to failure like last week. Not let it defeat me. Have to improve

60kg: 1x6 finally back in the big league very happy with these reps.

2 hand triangle bar pulldown.
160kg 1x15
165kg 1x14
165kg 1x15

170kg: 1x8 crushed me.

Feeling so good went back upstairs to do shrugs. Can't keep neglecting them
30kg/side on Smith

1x22
1x22
1x22 eyes closed and focus on just traps squeezing out the reps. definite feel volume in them the next day (always double in size)

[NeCrOmAnCeR]

92.7kg too late as always. This time everyone leaving as I get there just after 9pm

Smith Machine: 20kg x 30 30kgx10
40kg x 10

45kg x 10
47.5kg x 10

50kg x 8 unsure if this heavy is going too far for shoulder safety as pain is still present.
52.5kg: test strength and keep it tight.
1x6 . Definitely proved that strength fails before any shoulder aggravation Meaning I can train around the injury!

47.5kg best last time:18/11 wrote I had to stop as pain too much.

Huge improvements over last time I tried maximum lifts on inclines:

Incline Cable crossover: 17.5kg: 1x20 too light
21kg:
1/ 1x10
2/ 1x10
3/ 1x10 shoulder does not like these. But push through anyway. No negative effects

Flat Dumbell Press:
42kg x 8-10 reps
44kg x 10 reps
46kg x 11 smooth and very strong
48kg x 7 shaky on right side. Not need to throw them. If shoulder 100% be well up into 50kg+ range.

Decline Hammmer:
140kg x 16
160kg x 10 not like these reps
140kg x 16

Walked downstairs to do Pec dec. 10.20pm.. Decide to get out now. Chest soreness on Saturday/Sunday proves I did enough work

[NeCrOmAnCeR]

Quality sleep=made effort for RPM. half empty class. Good class after missing so many. Can feel lack of fitness and especially when realise that furthest I walked in two week, was to the gym this morning.

91.7kg at gym

40kg dumbbell calf raises: finally up from 25kg at start: finally back to being strong at these despite toe feels broken and pain in foot.

1/ 1x15 perfect balance hold 15th but could not lower.

2/ 1x12 left foot fell off on 8-9 reps.

3/ 1x12 would not move. Perfect balance. No reps in me. could not push up.

4/ 1x15 quality reps. would not move up from 15th.

Seated calf: 25kg does not feel right
1x15
1x20
1x20

Hanging Knee raises:
1x18
1x20
1x20

Machine Leg press: calf raises
130x18
130x18
150x13
160x15
180x8>> calves very sore on Sunday= did right amount of work

Finally got to catch up with Cameron to show him comp photo's and Jamie-Lee to talk about how new diet plan is going. Made it extra worthwhile to come this morning

[NeCrOmAnCeR]

12.30 check in. More like 1pm. Jamie Lee and Jade before me. We talked about waist trainers and how they really work.

Re evaluated plan for Feb 28th 2017 show and Arnolds. More time to add lean muscle this month. Dropped 1mm to 35 but back measurement went up.

Pacific Fair then bike ride. Overcast. Threaten to rain but did not. Bike gears not change and making creaking noises. Not a fun ride.
1 hour:25km

Robina: Arms/ too late and no one good here like previous times. Trying to push hard. Skin looks awful in posing room. Needs urgent pigmentation removal.

92.7kg

Strict seated dumbbell curls. Hold one arm up and squeeze /hold
17.5kg
1x8
1x9
1x9 fail hard. Strict with isometric squeeze.

Wide grip preset curls: 35kg> hoping for higher reps than previous times. No..not today.
35kg
1/ 1x12
2 1x12
3/ 1x12 pump is too much! Agony. Can't move arms,

Tricep pressdowns
68x20
91x10
100x10

full stack: 114kg
1x9

1x10
1x10 max every time

Overhead tricep extensions:
68kgx20
77kgx20
86kgx10 too heavy

Cable curls
50kgx15
59x11
64kgx9
68kgx8 very heavy

Hammer curls:
22.5kg
1x10 strong full reps.

Too late for any stairclimber time.

[NeCrOmAnCeR]

30 min walk only one loop of Springwood stairs. Calves were agony from yesterday. Too late to do more. 10.15am finish

Seated leg curls:
33x30
40x20
47x20
61x10
68x12
75kgx8
75kgx8

82kgx3 PR test for how heavy I can lift


Glute Ham raise
1x12
1x12
1x12
1x12 extreme last 2 reps.


High rows: 40x40
60kgx20
65kgx16
65kgx16

Iso Lateral front raises.
50kg: 1x16
55kg: 1x12
55kg: 1x12


too late for more sets




















1x10

9.30pm out

[NeCrOmAnCeR]

Hammer Press: 40x20 50x10
52.5kgx10 push through pain
55kgx10
57.5kg x8-10
60kg: 1x8 smooth perfect reps

62.5kg: 1x5 strong with shoulder grief still very much there. No residual pain next day

Rear delt rows:
10kg
1x15
1x19
1x19

12kg: side laterals. 1x10 still not nice on shoulder

Rear delts: 26kg:
1x15
1x15
1x15

Shoulder press machine
46x20
53x10
60x8
next weight I went for heavy set: 1x3 or 4?
Back off with 53x15

Great workout.. I looked amazing in FNF shirt. Arms bulging everywhere

[NeCrOmAnCeR]

Squats: Bar x50
20kg x 20
30kg x 10+ deep explosive reps/ Stop at bottom.
40kg x x8 slow pace down
45kg x 10 really easy
50kg x full ass to grass.. Back tightness/pain
55kg x 7 ear phones came out. Still tight smooth reps. Less back pain now.
57.5kg x 7 really strong tight reps not crushing me.

60kg/ 120kg: 1x4: Crushed me.. no chance of 5th rep

Leg X
68kg warm up
110x12
117x12
124x12
131x9 reality check after other sets so heavy.

138kg full stack:
1x10
1x10
1x10 strong reps and hold 10th for a squeeze.. New level reached today! Legs sore next two days. Nothing like last week though

[NeCrOmAnCeR]

Chins:
1x18 fast n strong hold for long time at top of last rep.
1x14 slow down.. just like every week. quality goes down. cannot hold for long at top.
1x9...super psyched too and right tunes

Dumbbell rows:
52kg: 1x10
54kg: 1x10 grab right with wrong grip
58kg: 1x8 heavy but strong

60kg: 1x10 each arm super strong 2 reps better than last week. Could have done 3 sets of these I think! If earlier and not such a sweat fest inside gym( shattered when got home.. eat and bed asap

2 hand pulldown triangle grip
160x15
165kg: 1x14
3/ 1x13 13th almost impossible

Smith Shrugs: 30kg
1x22
1x25
1x22
1x19
1x19

[NeCrOmAnCeR]

Incline Smith: 3 drop sets:
20kgx40 30kgx20
40kg/side: Last time 35kg side was almost too easy. Trying to keep shoulder out of it. Pain very much there. No adverse side effects from training this hard.
Although should be alot stronger if it was 100%

93.7kg

1/ 1x10 1x9 1x9

2/ 1x10 1x10 1x8

3/ 1x10 1x7 1x3 1x1 1x2 then drop to 35kg 1x3.. 3rd was excruciating.

4/ 35kg: 1x10 1x10 1x7 1x2 1x1...almost thought 35kg was too light and then it hit me hard on third set.

Incline flyes: graduated to 20kg dumbbells. Unsure if done before.Or always done 16kg/18kg
1x14
1x14
1x10 pump got too intense
1x10 out

Flat bench Flyes: 20kg
1x14
1x12
1x8 extreme pump agony[b[ did put Prototype 8 on before workout.
1x10 yes there was shoulder aggravation. I just pushed through it.

New shoulder/chest/back AND AND a whole new cable crossover station <3 I could not believe it

Cable crossovers on new one:
Head height/ Every rep and set was hard to complete.
12.5kg
1x10 1x10 1x10

1x10 1x10 1x10

1x10 1x10 1x10

Pec dec for lower chest
75kg
1x17
1x20
1x19

[NeCrOmAnCeR]

RPM class hot and hard for 60% of it. Xmas dress up class. Not packed like last year.
92.6kg

42.5kg: Up from 40kg last week

1/ 1x15 perfect no stumbles. Can hold top reps and lower bottom reps and hold. Would not move after 15.

2/ 1x15 weight destroyed me towards the end.

3/ 1x15 fight hard for perfect reps.

4/ fell off on 3 and 12th still manage acceptable reps. 1x15? unsure.. too fatigued??

Seated calf raise: 30kg heavy ones this week
1x12
1x12
1x12 ankle ache now.

Hanging knee raises:
1x19
1x18
1x19

Pinweight Calves

130x20
150x15
170x15
190x10
200x10 full stack
130x20 back off set.

[NeCrOmAnCeR]

Extremely hot day. Should have left 3.30 not 4.15: Robina for Myers first to change clothes. Waste of time

Could have done ride 1 hour earlier and not got burnt.

1 hour 18km. Into strong wind on way there. Excellent pace on return. Bike gears not play up at all and leave in top gear for whole ride. Everyone out still enjoying the day on beach. Not as fun as last week. But def worth it.

Called into Burleigh Worlds like I always do.No one cool here. Need to come earlier I think. Overdue for good workout and create own meal after.

Onto Robina. Much more worth it than Burleigh. Again too late to be training.

Triple pressdowns/x3 sets/Overhead Extensions./ Dips to failure.

Pressdowns:
160x10
190x10
170x10

2/ 170: 3 sets of 10 felt too easy

3/ 180/82kg: 1x10 1x10 1x10


Overhead Extensions:
64kg
1/ 1x15
2/ 1x16
3/ 68kg: 1x15


Dips
1x30
1x26
1x26 at this heavier bodyweight too!

Incline curls
15kg
1/ 1x15
2/ 1x15
3/ 1x15 drop 10kg: 1x10/5 1x10/5 re read program and it says 3 sets of curls I think then Spider curls
4/ did and extra set
15kg x15 10kg 1x15 straight 1x10 1x5 very happy

Spider curls: 6kg(could not find 7kg)
1x12
1x14
1x13
1x15 1x5

Pumped to the extreme! Still looked nothing in mirrors

[NeCrOmAnCeR]

35 mins in 32 degree heat. Soaked. But glad I made the effort to do it. Cool change came through directly after

Lying Leg curls: 39x20 46x20
60x12
67x10
74x10
81x8 very heavy
88x7 def max weight today
74x12 back off

Glute Ham raise:
1x10
1x9
1x10 definitely pre fatigued from lying leg curls more than seated legs curls

New!
Hammer cable high rows
47x30
61x20
75x10
82x8
89x9 2 off full stack

Iso Lateral front raise: Hoping to get stronger and I am stuck
55x12
55x12
60x8 same every week

Wide grip pulldowns
160x15
2/ 1x13
3/ 1x12

No more time to do anything else 9.30pm

[NeCrOmAnCeR]

94.4kg gaining more!

Dumbell Press: 22x50 30kgx15
32kgx10
34kgx10
36kgx8
38kgx8?

New Hammer Shoulder Press machine: Maxed it out by time I finished.

Shoulder press downstairs machine


Need notebook to fill in

[NeCrOmAnCeR]

93.6kg

Hack Squats: 20kgx40
40kgx20
50kgx10-12
60kgx12 all warm ups

70kg: 1x12
75kg: 1x10 fine
80kg: 1x8 felt heavy and not push for 10th rep.
85kg: 1x8 heavy but got every rep done
90kg: 1x7 very impressed. Under control.

95kg: 1x6 Wanted 5 and wrote down I wanted 5 reps. Got to 5 and said I could do one more! 10kg more than last time

Leg X
117x10
124x10
131x8

138: full stack:
1x8
1x8
1x10 inspired pushed hard and could hold last 2 reps


Leg soreness not bad at all unlike last week. Back and knee 100% fine too.

[NeCrOmAnCeR]

Extreme humid day/night.

Spent such a long time talking to Jade at 8.30pm That I ruined my workout. Followed by talking to Steven.. gone 9pm when i started.

Underhand Laterals: 40x40
60x20
80kgx15
90kgx10
100kg: 5 plates per side: 1x5: Extreme.. A rare PR touched
90kgx10

2 hand pulldown
160x20
165x19
170kgx15
175kgx14 both PR sets..but very fresh without dumbbell rows and Chins

Leave.
too late to stay

[NeCrOmAnCeR]

Set very low incline bench; Never done before on free weights. Only on Smith. To reduce pain in shoulder.
94.4kg
Incline Dumbbell Press:
22x50
30kgx15
Rest
42kg: 1x12
Amazing music playing in gym plus on my own phone.

46kg: 1x10

48kg: 1x10 amazing! Maybe 12 reps

50kg: 1x5 struggle but got them done. Pitch on 5th rep

Incline bench hurt just with 20kg

Plate loaded bench press:
120kgx15
130kgx12 max. Shoulder hurts
1x12
1x12

Machine press downstairs
61x20
68x15
82x15
96x10
110x10 still strong
124x9
131x89 extreme. Not feel smooth reps like other sets.

13.75 downstairs crossover
1x16
1x15
1x15
1x15

16.25kg: 1x9 hard: proves 13.75 just right.

Finish 10.30pm then talk Steven for an hour. Ruining chances of proper meal when got home.

Bed 11.45 and up early for bike class.

[NeCrOmAnCeR]

Late for RPM class. Quite full. Lots of lactic acid build up made for hard class

93.3kg on goodlife scales

last week 42.2kg

45kg dumbbell calf raises

1/ 1x16 absolute text book perfect reps.

2/ 1x16 exactly same as first set. Destroyed me. Can hold for 16th rep and lower. Then stops moving.

3/ 1x15 grip bad on left. Made finger hurt and uncomfortable to 16th rep.

4/ 1x16 almost stumble midway. Recover then strong reps. Can hold 16th rep again. Proving pure strength

Seated calf:
20kg 1x30
25kg 1x25
3/ 1x20
27.5kg: 1x17
30kg 1x10..amazing how fewer reps available

Knee raises:
1x16: 10 leg raises. Killed me. 6 knee raises. Shoulder hurt
1x15
1x15

Pin weights
130x20
160x20
180x10-12
200: 1x10
180 x9
130x20

[NeCrOmAnCeR]

Has been months since been Saturday Daisy Hill Session.

Got there and no atmosphere. Missed how use to be rad on Saturday afternoon/evenings with everybody smashing it.

Carlos and Ashley turned up and made for great conversations. Nice to talk with Travis at end of session and thank him for new equipment and he says more coming in the first week of January.

94.0kg

Barbell curls:5kgx20
10kgx15
12.5kgx10-11 reps
2/ 1x10 killing me. Heavier bar?
3/ 1x9 die before 10th rep.

Close grip Smith. My favourite here.
40kgx30
50kgx12
52.5kg 1x12
55kg: 1x10 heavier.. some shoulder pain. Not near failure
57.5kg 1x10 still strong
60kg: 1x6 awesome strength gives out before shoulder pain starts

Standing preacher curls: 10kgx20
15kg\: 1x12
1x15 now smooth with no pain
17.5kg: 1x12 amped. Made reps happen. Like so much I keen for another set
4/ 1x15-16 4

Pressdowns: 2xprep sets
Full stack: 1x12
+2 on top: 1x12
+4 on top: 1x12
4/ 1x12,...can't go any heavier. Why do more? standing away from machine too!

Cable curls downstairs
60x20
67x14
74x12
81x10
88x8 extreme heavy. Not like quality of reps
74x12

One arm cable kick backs. 12.5kg
3x15 non stop

Arms pumped and fatigued bad for an hour after.

[NeCrOmAnCeR]

40 mins on Treadmill unfasted later in the day

7.00pm

Hammer shoulder press: Pain was intense in shoulder. Thought it was nearly fixed.

40kgx20
50kgx15-17
55kgx12
57.5kgx10 wider grip

60kg: 1x9
62.5kg: 1x4 this time shoulder was issue before strength failed.

Rear delts: Barx20
10kg: 1x15
12.5kg 1x14
15kg: 1x12

Machine Press
60kg x17
67x12
74x8
74+2.5kg 1x6 crushed me.

26kg: rear delts
1x19
1x19
1x19

Front raise: Barbell only
1x20
1x20
1x17

20kgx40 smith shrugs

Shrugs on other machine
40kg: 1x20
45kg: 1x15
50kg: 1x12
55kg: 1x10
40kg: 1x20

10kg side laterals: Leff 3x16
7.5kg: 3x16

[NeCrOmAnCeR]

Not been getting quality sleep these last few days. Meaning I want to sleep in more than get up early for cardio

Determined to do fasted cardio. Even if it takes 90 mins to 2 hours from waking to get started.

Springwood Stairs is shaded from forest canopy so can do later.

Was going to do 2 loops. Then there was lots of females doing stairs and 2 guys going up and down . So I did 4 lots of stairs. 5 seemed to much to ask.
Definintely made it more enjoyable suffering with others. Soaked at the end . No way I could drive home in the same shirt.

52 minutes: 3.3km

Did nothing all day. Even failed on going food shopping. Still workout start at 8.30pm. Empty. Hot. Steven and Jade left early. But still found incentive to train longer. Well I got told cannot go back to work till 9th Jan. When I was hoping to work 3 days each week.

94.1kg after peaking yesterday at heaviest yet
.

Squats: Barx10. right shoulder would not move. All twisted. Had to stretch to get it back,then go again with bar.
20x20
30kg: 1x10 stop at bottom of every rep. and Explode up. Hard by the end.
40kg: 1x10
50kg: 1x8 lower back very tight. Had to walk it out and sit down after every set. Dragons breath plus belt on early too!

55kg: 1x9 deep tight reps.
57.5kg:1x8 dug deep for extra reps. really nice and tight at the start. Then the reps just flowed.

60kg: 3 plates: 4 reps to beat
1x6! absolute tight perfect reps. Went deeper as progressed. Thought about 7th but felt close to failure
Very happy
2/
1x4 hoping for 6 reps. Then I do a 3rd set. But not a strong set

Leg X
110x12
117x10
124x10
131x8
138x8 perfect! Hold 8th rep out
2/ 1x8 even after long rest. Felt extra heavy. Not up for a third set.

Seated Leg curls
54x20
61x17
68x12
75x10
[b]82x12
89x10
96x8-10 reps; Amazing! Up two pins: PR sets:Getting stronger!

3 sets of 10 Sissy Squats
Form was anything to get reps done. Very hard and extreme towards end of every set.

Standing Leg curls
30kg: 1x20
40kg: 1x15
45kg: 1x15L 1x12R

50kg: 1x10 left 1x8Right,.

2/ 1x10L 1x8 right .. Psyched up for this set and more reps. But none camee. Wanted to increase to 55kg. Cannot fit the plates on.

10.30pm finish Next day Leg soreness quite moderate.Not even rateable yet

[NeCrOmAnCeR]

94.1kg yesterday

95.5kg today..8 weeks out and this heavy. Would have been 87-88kg last time around end of August

Leg soreness. Mainly Hamstrings. Made for a very difficult Back workout. Cramp up on Chins. Hard to support self on Rows

Chins:
1x18 perfect as always. Hold last rep forever despite hamstring cramping.

So tight took alot to stretch it out

2/ 1x14 usual short reps. Nothing to give.

3/ 1x12 after big rest too. Had nothing in me to give[b] hoping 3 scoops of Infrared would make the difference.

Dumbbell rows:
54kg: 1x12 tight.
56kg: 1x10 warmed up. Better reps
58kg: 1x10 Left hand not grabbing properly to keep horizontal. Making awkward reps. Right it txt book perfect.

60kg: 1x10 right 1x9 left.
2/ 1x9 each.. tried to start with left hand. Not make any difference.>> When I got home I was destroyed. Could not move my arms or function
Think it was 5 sets of rows that did it

Cable High rows
75x15
82x10 heavy
82x12

2 Hand pulldowns
160x15
165x12
170x12

Iso Lateral front raise wanted low rows but taken)
50kg
1x15
1x15
55kg: 1x10

Soaked and overheating in here. 8.30-10.00pm.. Almost going to do Straight Arms rope pulldowns. But talking took up my time and needed to get out and change shirts.

Thursday: Springwood stairs. Fasted. Took me forever to find and and park down the bottom. Then stairs straight up was agony. Legs far too sore to cope with these.
Had to stop and catch breath/let pain dissipate. Annoying people in the way made me want to leave. 23 mins and no hat. Very hot

[NeCrOmAnCeR]

After epic workout last Friday. I thought Shoulder was close to 100% fixed.. Was not good on Monday. However had no doubts over tonight.

Pain was straight away and got worse on every exercise. Did not want to be here anyway such was the intensity of the humid hot air lingering inside...

Smith low Incline: 20x30
30x15
40x12
45x8 agony had to stop

Hammer Inclines: 40kgx20- fine
50kg/side
1x10- pain
2/ 1x10 bad pain had to stop

Downstairs on cable machine..No where near as strong as last week
82x12
89x10
96x10
103x10
117x10 max strength failure before the pain
96x20
103x12
96x20

ironically feeling tight and full when I woke up on Saturday. When that little workout should have done nothing

[NeCrOmAnCeR]

Friday: 30 mins Treadmill fasted plus cool down. Legs still sore from Tuesday. And Back makes whole body still feel wrecked. Protein shake after gym and then did alot of shopping,not eat till 11.30am and I was fine.

Going to do RPM class fasted but realise would not get to eat until 11.00 again and too much work to do on an empty stomacc
Wake before 7am
1 hour class
30-45 mins training
plus shopping tasks. Not on empty stomach.

93.3kg>>> 94.6kg Friday night.

RPM class moderate. even with seat drop. I think previous 2 weeks were harder

47.5kg: Up from 45kg last week. Seems such a monstrous weight.Yet I can walk them out of rack and hold fine.

47.5kg: Shame not get 50kg up for 2016..

1/ 1x12 smooth reps 100% txt book perfect. Hold at top of last rep and lower negative and hold too.

2/ 1x12 perfect again. Destroying me overall. Still no signs of early failure.

3/ 1x12 stumble first rep and had to recover. Made set much harder,concentrate on negatives

4/ 1x14 wanted 15th rep bad. But ultimate failure defeated me. Such a smooth set too!

then had to leave get eyelashes done early seemed right choice at 9.30 than 10.30am.

Seated Calf raise:
20kg: 1x25
25kg 1x20
25kg: 1x20
27.5kg: 1x15
5/ 1x15
30kg: 1x10 then nothing.. Just like last week. 27.5kg feels strong.

Pinweight
130x20
160x20
180x15

200x11
200x10 felt stronger than last week

Not want to do hanging legs raise: with shoulder the way it is.

[NeCrOmAnCeR]

Another scorching hot day. 37 degree's at 11am.

Parkview crescent walk. Full length. I have never done plus check out tracks into bush to see huge Waterhole and biggest Frilly Lizard I have ever seen.
Promisingly not get burnt. Lots of gaps in forest canopy. Not one other person doing cardio on New years day. Was later in the day too.

Absolutely soaked by the end: 45 mins: 7.6km<< Takes 20 mins to walk 2km average. Unsure of this accuracy.

As I finish 2016 a the heaviest bodyweight I have been and this lean too! 93kg at 8% say.. 8 weeks till next show. Has been a magnificent year
of alot of hard work. Y3T programs completed all year round.

After that awful start to the year of losing all arm size and shoulder injury. I recovered well to build arms and shoulders to biggest they have ever been!

Link to my new 2017 Journal



http://forum.bodybuilding.com/showth...post1477331281