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

**NeCrOmAnCeR** · 02-05-2021, 08:34 PM

5pm-7.30pm

Low Incline Bench 20kg/side 1x80. 30kgx15

35kg/side

1/ 1x12 1x12 1x12

2/ 37.5kg 1x10 1x10 1x8

3/ 35kg 1x10 1x10 1x8

4/ 1x10 1x8 1x3 30kg x 5.

Incline Dumbbell Flyes: 20kg down from 22kg

1/ 1x15
2/ 1x12
3/ 1x12
4/ 1x11

Flat Bench

1/ 1x15
2/ 1x12
3/ 1x12
4/ 1x12

Cable machine 25kg
1x11
1x12

Cable crossovers: 17.5kg

1/ 1x12 1x12 1x12

2/ 1x12 1x12 1x12

3/ 1x12 1x12 1x3 15kgx7

Pec Dec; 89kg
1x12
1x12

89kgx5 82kgx6

**NeCrOmAnCeR** · 02-08-2021, 03:24 AM

Got dressed never made it out the door for Springwood Stairs. Enjoyed my time with Emily. Well overdue. Sacrifice willing to make this week.

No change in Waist Measurement this week

Tried 4-6pm plus Stairclimber...

no 6.30-7.45pm

Trained next to Tarah but we not make eye contact or say a word. but it makes my day that she is here.

Thanks to her. I trained balls to wall. Not let myself off the hook. Which my attitude was upon arriving.

Leg Press no warm up set/s. Waited for Leg press by the window

5 plates instead of 6 plates.

1/ 1x20 1x20 Wide 1x10 1x10 1x5

2/ 1x20 1x20 Wide 1x10 1x10 1x5

3/ real quality set: 1x20 1x20 Wide 1x10 1x10 1x5 no failure on any set

4/ 7.30pm: 1x20 1x20 1x10 1x5 1x5 1x5 Wanted to stop at 20 reps.. but got it all done

5/ 7.40pm 1x10 1x20 Wide 1x13 1x5 1x3 1x2 for 25 reps.

Leg extensions
: same every set

110x10 89x10 75x10

110x10 89x10 75x10

110x10 89x10 75x10

: Dizzy and feel sick: 110x10 89x10 75x10

5/ Same again on this set... Never felt this before. 110x10 89x10 75x10

Squats: 0x20 20kgx20 hold down bottom many reps.

1/ 1x12
2/ long pause 1x12

3/ 1x11 now fatigued. Still deep.

4/ 1x10-11 not as deep

5/ Long rest to feel ready: 1x12

Soaked so badly. Sweat stinging eyes.

Totally destroyed by this workout. 10/10

**NeCrOmAnCeR** · 02-11-2021, 09:45 PM

Monday: :Legs sore but can deal/ Tuesday Quads so sore 10/10 can barely walk. Cannot bend down without holding on to something
Agony on factory floor tryhing to work

90.0kg

Chins: 1x25 best in long time.

1x17 with long rest.

1x12 gah! Thought I improved after last time reps were so much more.

54 reps total.

Bent Over Rows: SO pathetic but grinded them super sore Lats for days.Mayb these are why

20x20
30x12

35kg/side
1x8
1x8
1x9

Close Pulldowns:87kg
1x19
+2.2kg
1x14

3/ 1x17 2 rest pause

+4.4kg 1x9

Low Rows: 70kg
1x12
1x12
1x12 drop 60kgx5

Trap Bar: 40kgx20
60kg/side
1x17
1x16
1x16

MTS front Pulldowns
65kgx12
70kgx8 too heavy

65kgx12

16 sets..

<Machine wanted next taken.. Nothing else want to do.

Rubbish workout.. yet so much soreness

21 mins to unlock legs on Stairclimber. Went fast Watching The Dig

**NeCrOmAnCeR** · 02-11-2021, 10:02 PM

Quads still ridiculous 10./10 soreness / Should not be here.

not finish work till 5pm.

7.30pm get here. Proceed to not talk to Michaela./Inevitable we have quality long conversation.

Seated Leg curls: 54x20 75x20

103kg is max today. The pad killed my legs

1x15
1x15
1x15
1x15
1x15 all I can do to failure.

8pm Atlantic Standing curls. Was broken now fixed.

34x15 41x20
48kgx15 still fine

55kgx8 totally got me;extreme . Quad soreness too much.

48+2.3kg perfect
1x12 left 1x11 right.

1x12 both legs.

5/ 48kg: 1x18 left 1x15 right.

Smith Standing Calves to rush it.

20x20 40kgx20
50kg x 16

55kgx16

60kgx20

65kgx15

70kgx10 140kg/ close to max.

Seated Calf: 40kgx20
2/1x20

45kg
1x17
1x18

47.5kgx13

1x13

Had a guy ask me about Calf training. Which was nice

near 9pm finish. Not doing Stairs. Fail of a week for cardio

Thursday: Quads still extremely sore.Friday finally ok...so rare to get it lasting this long

Also Lats still tender to touch on Friday too.

**NeCrOmAnCeR** · 02-13-2021, 06:29 AM

7pm-8.40pm
Quality conversation with Michaela before going in

Finally get see Steven and say Congratulations on getting Married

Bench x 150
Flat Bench: 22kgx30 30kgx20

36kgx20
40kgx15

42kgx12
44kgx10 keep right tight to avoid injury
46kgx8
48kgx7 right failing. Ego says try 50kg brain says not risk it.

Incline Hammer: 60kg: 1x10 forgot to help right arm lift off.c

2/ 1x15
3/ 65kg x 9
4/ 1x10
5/ 1x7 60kgx5

Low Incline Bench Flyes: 22kg x 25

24kg
1x20
1x20
1x21

Flat Bench Flyes:
24kg
1x20
1x20
1x19

Chest Press: 103x20
110x10
117x15

124x12

131x8 limit

**NeCrOmAnCeR** · 02-13-2021, 06:31 AM

Finally a really descent hard RPM class. LOved it.

Good people too

Hack Calves
60x20
80x20
100x20

6 plates killed me
1x12
1x10
1x11
1x11
1x11 5 plates x 10 drop set

Cable crunches
70kgx25
80klg
1x20
1x20

Hanging Leg raises
1x25
1x25
1x25

Not seeing my regulars lately. But two amazing females training today.

Ball crunches
1x25
1x25
1x25

Reverse crunches
1x35
1x35
1x35

**NeCrOmAnCeR** · 02-13-2021, 06:54 AM

Got NEXUS Red frog amino's today. Not had since March 2019 Missed them

Hot day..

Usual gym too late except really dead tonight/ Not one good person here\

Barbell curls

1x30
5kgx15
7.5kgx12 pain free

8.75kg
1x11

10kg 1x8
1x7

YES 4 months later to get to here.

Eugene Pressdowns 42x20 49x20

56kg
1x10
1x11
1x12

Preacher curls
67kg
1x10
1x10
1x11

MTS Tricep
40kg x 12-15
45kg
1x10
1x10
1x10

reverse curls 20kg pre set
1x20
1x20
1x20

Concentration MTS curls 30kg
1x15 nice pump
1x15
1x15

**NeCrOmAnCeR** · 02-15-2021, 04:21 AM

Never made it out for Springwood Stairs. Despite it being a very cool day.

Waist made significant drops this week on only one Stair session on Tuesday.

Try for 4pm get there AFTER 5pm till 7.30pm

Jake talk too much but it was good. Very empty gym

Strength still not there. And Squat form is alot better just wish for more Coaching on it.

Claudia was fun today too.

Adductor warm ups so much stronger.

22.5kg x2
31.5kg x2 alot more reps

Leg X no strain.

Squats: 0x20 20kgx20 40kgx12 deep

50kgx8
55kgx8

60kgx6 unstable

65kgx6 tight. Perfect

67.5kgx6 heavy but good tune

70kg x 5 not feel failure like last time

72.5kg x 3 long rest. Feels limit

WANTED SQUAT PRESS should have waited. The better workout

Atlantic Leg Press
6x10
7x8
8 plates x 6

7 plates
1x10
1x12
1x12 6 working sets.

Karla on my Leg extension and been here 2 hours. Not enthused at all.

**NeCrOmAnCeR** · 02-15-2021, 04:33 AM

64 min bike ride at 10am.. After left work to come home

Viking Press: 40kg x 20 45kgx18
50kg/side
1x10
1x12
1x12 failure reached everytime. 5kg more than last time. Per side I think

Hammer SHoulder Press 50kgx20 55kgx12
60kg/side
1x9
1x10
1x11 extreme reps.

Rear delts on Pec so much stronger and huge pump.

61kgx20
+5kg
1x20
67kg 1x15/5

68kg+/2.5kg felt amazing 1x15/5 assumed.

Atlantic side raises
34kgx19
+2.3kg x 15
+4.6kg x 9 drop 34kgx8

Front raise cable 15kgx20

17.5kg x 14
3/ 1x14 failure/limit.

Rear delts: Watson 27.5kg
1x15
1x15
1x15

Front raise pre sets
20kg x 20
20kg x 20

25kg unsure if ever done this weight..1x12 hard drop to 20kgx8 fried. Loving how Shoulders feel.. Full and destroyed.

Still no weight gain

22 working sets.

**NeCrOmAnCeR** · 02-21-2021, 12:10 AM

40kg x 12
60kg x8 no wraps/140kg

70kg x5 smooth with straps

80kg/ 180kg x 3 wanted it to feel easier.

85kg/190kg x 1 just not move when picked it up.

Medium grip:87kg x17
+/2.2kg x 12

+4/4kg 1x12

+6/6kg 1x10

97kg x 7 happy with

smith dc Shrugs: 30kgx22 40kgx20
45kgx12

50kg: 1x9/4/1

52.5kg x 8/3/1 12 reps

53.75kg 1x8/3/2/1 14 reps

Wide 75kg 1x15 1x15 1x15

Underhand 103kg x 19

13 sets+ Shrugs

Not get home till 5pm from West End ruined my timing for gym.

**NeCrOmAnCeR** · 02-21-2021, 12:15 AM

Wednesday: Finish late again. Home 5pm When needed 3.30/4pm. Gym at 5. Home by 6pm

Kirsty for 1 hour massage. Not made it to gym on one of these days yet. Ruining my own life. 4 workouts missed.

Friday:

Hammer Bench 40kgx80-100
60kgx25

70kg x 12

75kg
1x8
1x8
1x9

70kg x 10

Incline Hammer: 60kg x 13

65kg x 9

65kg x 12

67.5kgx7

65kg x 12

65kg x 12

Pullovers: 28kg x 30

54kg
1/ 1x16
2/ 1x16
3/ 1x15

Pec Dec: 110kgx21
117kg x 20

124kgx12

Chest Press: 117kg x 15

**NeCrOmAnCeR** · 02-21-2021, 12:27 AM

3 sets of 2000m: 10.30/11.00/12.00 times= 33mins of rowing

Leg Press Calves:
6x20
7x20
8x18

9 plates x 16
+
10kg x 12

10 plates x 8 not really have it today

9+10kg 1x16

9 plates x 16
8 plates x 18

Leg raises
1x28
1x28
1x30 finally stronger.

Ball crunches:

1x30 found 2nd gear

2/ 1x30 grinded out 25-30

3/ 1x25

Reverse crunches
1x26
1x25
1x26

Planks

2.00

2.00

2.30 pushed hard

Gym went empty at 9.30pm but then 2 lovely regulars came and made me stay longer.[/b]

**NeCrOmAnCeR** · 02-21-2021, 12:52 AM

Barbell curls: 0x30
2.5kg x20
5kg x 14

7.5kg x 15

[b]10kg x 15 wow flew up.

11.25kg x 11 fail

12.5kg x 7

another: 1x10 fail on 11th truly amazing

Underhand Pulldowns: 28x10 35x15-20

42kg x 15 felt heavy

French Press: 10kgx20

15kgx15

20kg x 15

22.5kg x10 limit

3/ 1x10

Dumbbell curls: 12x20
16kgx12

18kg x 10 no pain

20kg x 9 test. Feels great.

another 1x9 saME Quality.

Love being able to do these again with strength.

MTS tricep extensions
40kgx11

45kg x 10

3/ 1x10

8pm: Quality conversation with Jade and Steven. Made it worthwhile coming. No one else here.

**NeCrOmAnCeR** · 02-21-2021, 01:00 AM

Waist Measurements dropped really well last week.

Having missed 2 Sunday stair sessions determined to get there today. Overcast and not hot.

Not done Stairs after cardio since last Tuesday=- no waist change in 7 days. Not putting in the work.

Too many late days at work last 2 weeks. Not worth it. Ruins my life.

Way too late. 12.15pm> Actually consistent fast laps. 2.35mins average both ways.

Guy doing same as me. Saw a baby brown snake. I never saw it. He was smashing 20 laps like me. 1 family and 2 other females only.

Listen to ATP podcast and Brennan Heart made it much better workout. Soaked.

**NeCrOmAnCeR** · 02-25-2021, 12:37 AM

Furious at self for going so late. Totally fked it up. No time to train.

Adductor training: 22.5k x 3 sets of 15-20

30.5 x 3 sets of 10

MTS Squats 3 plates x 16
4 plates x 12 put belt on

+10kg 1x10 felt good.

5 plates: 200kg 7 reps to beat.

2/ 1x9

3/ 1x10 rested after big talk to James.

4/ 1x9 destroyed me. Took everything to get last 2 reps. Dizzy after.

5/ 1x9 better reps. Challenged myself.. Bottom out reps too.. Pure Quad strength.

45mins to get these done. Now 8.30-8.40pm. Have to leave

Wanted to do Atlantic Front Squats and Squat Press. Could have been epic workout.

**NeCrOmAnCeR** · 02-25-2021, 12:43 AM

So looking forward to Shoulders on Monday. Not realise how hot it was. Soaked mess at work. Ruined me.
Looked too awful to go gym

Tuesday not as hot. But still soaked all day.

90.5kg

Left Lat keeps locking up as I driving. Stretch it hard.

Wide Grip Chins

1/ 1x19

1x16

1x12 + hold. WANTED a lot more reps than this.. 25/20/15 example.

Bent Over Rows: horrible as so weak.

20kgx15 30kgx15 35kgx15

40kg

1x6
1x6
1x8 drive thru pain.

Underhand Laterals 80kgx10
85kg/side
1x8
1x10
1x10

Medium grip :Pulldown. SO weak. This never happens

87kg
1x12
+2/2kg 1x10

87 x 11 so gay!

Shrugs: 40x20

60kg
1x16
1x15
1x16

Incline Dumbbell Rows:
30kg

1/ 1x16
2/ 1x16
3/ 1x16 love these

BACK MACHINE: 75kg

3 sets of 15

Underhand 103kg x12 ? 3 sets? did more./ Pencil broke

Straight Arm Pulldowns.. 3 sets unsure of weights.. 35kg// 38.5kg

25 working sets. Soaked and moderately shattered. A proper Back Workout.

**NeCrOmAnCeR** · 02-25-2021, 12:59 AM

FINALLY getting back to these. Ironically I miss this day. Being super strong on Calves.

Hack Calves: 3x35
4x20
5x21

6 plates; 1x18

2/ 1x17

3/+10kg 1x15 rested. At limit

4/ 1x14

5/ 1x12 drop 5x10 4x20.

Lying Leg curls: 39x20 46x15 53x10 60x10

67x12
74x8

81kgx10
88x9

Keep tight and slow.

95kg

1/ 1x8
2/ 1x10 push for extra 2 reps.
3/ 1x10 kill me

4/ 1x10 weird left glute strain

Seated Leg curls taken when try I could not move it... In pain

Pronate Leg curls
31x15
40x10

49x10
2/ 1x10
3/ 1x10 got nothing. In pain

Seated Calf: 40kg 1x17 1x17

45kg/side 1x15 1x15

47.5kg x12 lost it.

1x14

6.30-7.45pm Too late for a great crowd of people.

**NeCrOmAnCeR** · 02-27-2021, 05:40 AM

Lowest setting for Incline bench on Smith and for flyes

20kgx80

30kgx15

35kg/side

1/ 1x10 1x10 1x10

2/ 1x10 1x10 1x8

3/ 1x10 1x10 1x4 drop 30kg x 4

4/ 1x10 1x10 30kg x 10

Incline Flyes:

20kg: 22's felt way too heavy
1x12
1x12
1x12
1x12

Flat Bench

1x12
1x12
1x9 die
1x12

Cable crossovers: 17.5kg

1x10 1x10 1x10

1x12 1x12 1x12

1x12 1x12 1x12

Pec Dec

89kg 1x15 1x15

96kg x 13

**NeCrOmAnCeR** · 02-27-2021, 05:49 AM

Logan every 3 weeks: Dropped 7mm for total of 23.1mm now.

8 weeks of coaching: Huge transformation

Low 50's is a good place to be.. 45mm be great though.

Up carbs now.

90.8kg

Barbell curls

Bar x 30
5kgx20
7.5kg x 15

10kg x 12

11.25kg x 11

12.5kg:
1x11

1x11 will not move past 11 reps

Eugene pressdowns: 49x20 42x15

56kg super hard sets. Really took alot to move it

1x11
1x11
1x11

Preacher curls:

67kgx15
+2.5kg x 11
+5kg x 10

74kg x 8
+2.5kg x8

+5kg 1x6 limit: Inredible now finally got strength.

Hammer Triceps Machine:40kgx20 60x15

70kg/side=140kg
1x10
1x10
1x10 brutal limit everytime

MTS concentration curls: 35kg
1x12
1x12
1x15

Reverse curls pre set 20kg

1x25 WOW

so easy

next sets much harder
1x25
1x25

Cable kickbacks
17.5kg

3 sets of 15 per arm

Cable curls:
31kg x 15

35kg
1x8
1x10
1x10 super pumped and very soaked.

**NeCrOmAnCeR** · 03-04-2021, 12:06 AM

Extreme heat. Soaked with humidity

Lap timer not working. SO annoying unsure if did 20 laps

**NeCrOmAnCeR** · 03-04-2021, 12:11 AM

Could not train Legs on Sunday due to Hamstring Glute strain. Humid as hell too.
Thought about another bodypart.

March 1st: Tarah's 21st birthday and her Flag nor Fail t'shirt arrived. Destroys my heart that I cannot give it to her.

In shock at how beautiful the fit is.GFlag nor fail is perfection.. Makes me look tapered with big Shoulders and Arms.

Loving tonights workout. Fresh as missed Monday last week.

Standing Military Press:

Barx50 10kgx20 15kgx15 20kgx10-12

22.5kg x 10 strong

23.75kg x 8

25kg 1x7 failure. Solid and perfect 2/ 1x6 Out.

seated ,military Press.
40kgx12 heavy as fkk

42.5kg x 12

perfect felt great

43.75kg x 8 near limit.

45kg x 6 all out. Maybe 7 reps

Atlantic side laterals

41kg
1x14
1x12
1x12

Rear Delts
61x20
68x20
+2.5kg 1x15
+5kg 1x15-18

Side Laterals
10kg 3 sets of 15 7.5kg x 15

Front raise cable:
15kg 1x20
17.5kg
1x12
1x12
1x12 love these feel so strong

Rear delts 25kg
1x22
1x17
1x18

Front raise 25kg 1x7 too heavy

20kg
1x22
1x21

29 working sets: Overdoing it and Loving it

**NeCrOmAnCeR** · 03-04-2021, 10:41 PM

3 shirts at work = day of horrendous heat.

Gym was boiling. Want to leave soon as go in

Hi rows: 60kg x 30
70kgx15
75kgx12
1x12
1x10

Underhand Laterals
80kgx15
85kg x 10
3/ 1x10

DC Shrugs: 40x20 45kgx15

50kg x 12

52.5kg x12/3

55kg x9/12/14

2/ 1x9/12/14
At limit. Should be easier.

Seated Rows: 97x15
107x12
117x12
127x7 too heavy

Low rows: 70kg
1x13
1x14
1x14

Straight row 75kg
1x20
1x20
1x20

103x15
103x15

18 working sets

**NeCrOmAnCeR** · 03-04-2021, 11:57 PM

Rushed like hell get to gym. Still 5.40 to 6.20pm

Barbell x 50

Preacher curls: 40x20 50kgx15
55kgx15 controlled squeeze

60kg x 10

62.5kg x 9 quality not let out as far.

65kg x 9

67.5kg x 8 lower more than normal.

70kg x 7 test

and hold

Dips: 1x41

1x31

1x26

MTS concentration curls: 35kg
1x18
1x15
1x15

Reverse 20kg
1x25
1x25
1x26

91.16kg

Arms huge today+ White Flag nor fail t'shirt is heaven to wear and make look 10kg bigger.

**NeCrOmAnCeR** · 03-06-2021, 04:38 AM

Try my hardest to leave work on time. 2.30ish Leave dead on 3. Traffic bad. Get home and use phone less. Do more

Want 5.30pm . Go at 6pm. But it was fantastic in daylight and good people.

Should have been out by 7.45pm. But Cam talked alot. Always worthwhile to give up time for.

8.40pm leave

91.2kg heaviest yet

Flat Dumbbell Press: Barx170 22x30 30x15

42kg x 20

so easy

44kgx12

46kgx9
sit down wrong and right falling on me.
48kg x 9 much stronger

50kg 1x5

Trembling right just get it.

Incline Smith: 20x15 30x15 35x15

40x12

45x8

45x8

47.5kg x 6 fail so hard drop set 40kgx6

7.35pm: Flat flyes: 26kg

1x26
1x16
1x20

Incline flyes
1x25
1x25
1x25

too much talking ruined another 6-9 sets

**NeCrOmAnCeR** · 03-06-2021, 04:46 AM

Excellent quality sleep

Still get to gym 15 min late for bike class.

3 sets of 2000 m rowing= 36 mins

Hack Calves

6 plates/240kg
1x12
1x12
1x12 drop 5x12 4x15

Hanging Leg raise
1x30
1x30
1x31 finally stronger. Slowed right down too. from 25 on I could hold then push out reps.

Ball Crunches: today was absolute heavenly btw.
1x36

1x27 rp 2
1x29 rp 2

Reverse crunches
1x25
1x30
1x30

Planks
2.00
2.00
2.00 only last one took forever.

**NeCrOmAnCeR** · 03-06-2021, 04:48 AM

Arnolds replacement show on today at Chandler.

Barbell curls 1x50 5x20 7.5x15

10kgx15

11.25kgx12

12.5kg x 9

2/ 1x11 stronger last week

Underhand Pulldowns: 42kg
1x15
1x20
1x20

Close Grip Smith: 20x20 30x15 40x15 warm ups

45kgx8

46.25x10 full to chest

47.5kg x 9

48.75kg x 7

50kg x 6 Loved these. Been months(since first met Tarah at start of December last did them)

Dumbbell curls no prep
20kg
1x11
1x11
1x12 maybe 13

Tate Press: 27.5kg x 15

30kg x 13
3/ 1x14

Cable curls 35kg x 15

38.5kg x 12 usually struggle cannot do. This time curled so hard hit myself in the head

1x12

10 set Biceps

13 set Triceps

Cable kick backs 2 sets of 15 x 17.5kg

2nd Bathroom pose down of the day. Looking so ridiculously Jacked

Got 2 Rule 1 Proteins./ Choc Biscuit and Birthday cake today.

**NeCrOmAnCeR** · 03-10-2021, 04:40 AM

Adductors 22.5x20
31.5
1x11
1x11
1x12

Leg X Usual sets felt awesome. Adductor feels 100%

Squats very wary of

Barx20

20kgx20
40kgx12 deep

50kgx8 felt awesome
55kg x8
60kgx6 so deep perfect Deep as Tarah

65kgx6 belt on not feel need for it. Now feels heavy

67.5kgx6 better.. Steven says get knee wraps

Stuart puts Knee wraps on. AMAZING!

Super tight 1x5 awkward but full reps.

72.5kg x 3 with me putting wraps on. Very loose.

Took half hour these 2 sets I felt

Squat Press:
6x15
7x10
8x9

9 plates x 10

10 plates x 8
+10kg
1x6=220kg

10 plates x 8

9 plates x 10 With Stuart and Eugene training besides me. Inspired

7.40pm. Need to leave. More volume though.

Was in worst mood when arrived. Left on Cloud 9

Took Shirt off and Eugene gasped and was impressed. Stuart said should have competed yesterday.

**NeCrOmAnCeR** · 03-11-2021, 04:19 AM

Legs sore but ok

No pain issues

So keen to train tonight. Still way after 6pm

Hammer Shoulder Press: 40kgx30 then not think to warm up

60kg x 13

2/ 1x17

3/ 65kgx10

4/ 67.5kg x 8 Beautiful reps.. Only 15kg PR over normal haha!

Viking Press:
60kgx16

65kgx12

70kg x 10 feels close to limit. Not strong on these.

Rear delts
61x20
68x20
+5kg x20

75kg x 20 PR!~!

Stuart talk to me lots= longer workout.

Incline front raise pre set bar 15kg
1x15
1x15
1x14 these feel great the more you do.

Front raise Cable 17.5kg
1x12
1x12
1x12

Side Laterals cable.. Usual sets of 10kg left 7.5kg right

then gym busy and could not do dumbbell rear delts

**NeCrOmAnCeR** · 03-12-2021, 10:33 PM

91.87kg

Chins:

1x23 and hold perfect!

1x16 hang on 17th not as strong

1x15 visualised and held forever.

Bent over rows still awful
20kgx15 30kgx10
35kgx10

40kg
1x7
1x8
1x7

Short grip Pulldowns: Weak
87kg
1x11 heavy
1x13
1x13 gay.. stopping this

Shrugs: 40kgx20
50kgx12

60kg/side
1x16
1x18 squeeze and concentrate. Like these reps more.

MTS front pulldown: 65kgx12

70kg x 10
3/ 1x9

Incline Rows: 30kg
1x15
1x12
1x14 still got nothing. Should be heavier and easier.

Wide rows: 75kg
1x15
1x20
1x230

103KG underhand
1x14
1x14

**NeCrOmAnCeR** · 03-12-2021, 10:38 PM

Strain still very bad.. I made it worse after this workout.. But then seem to have healed somewhat. in the following days

Atlantic Standing curls( Seated was taken)

27kgx20 left 1xvery tender

34kg feels better. 1x20R 1x15=L

41kgx12 left 1x15R

1x14 left 1x20right

48kg: 1x15 right 1x4left

55kg x 10 right perfect 48x15 left

5/ 1x10 left 48x14

Seated leg curls
54x20 75x15
96x12

103x11

110x5 gay

96kgx19

Leg Press Calf: 195kg..... Multiple sets before this.
1x19
1x15
1x16

Seated calf
40kgx20
1x20

45kg x 15
1x15

47.5kg
1x10
1x15 a struggle.

91.7kg

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

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Friday: Chest: Y3T

Sunday: Y3T: Oh gawd. Tried to talk self out of it.

Tuesday: Back 190kg

Wednesday:Hamstrings and Calves

Friday: Chest.

Saturday: RPm and Calves

Saturday: Arms

Sunday Legs

Monday: Shoulders 15/02

Tuesday: Back 190kg Deadlifts

Friday: Chest.

Saturday: Rowing and Calves

Saturday: Arms

Sunday: Springwood Stairs

Sunday Legs

Tuesday: Back

Wednesday:Hamstrings and Calves

Friday Y3T

Saturday:27th Feb: Check in day: Arms

Sunday: Springwood Stairs

Monday: Shoulders: Fresh and FLag nor Fail Order arrived

Tuesday: Back: Extreme humidity and heat

Wednesday:ARMS+ fix my injury

Friday: Chest.

Saturday: Rowing and Calves

Saturday: Arms

Sunday:Legs: Amazing no injury stop me training

Monday: Shoulders: Huge strength increases

Tuesday: Back

Wednesday:Hamstrings and Calves

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