2022:I Paid My Dues. Necro's journal of Eternal Sacrifice.

[NeCrOmAnCeR]

14th Journal since 2008

Old Journal link here.

https://forum.bodybuilding.com/showt...post1653578323

Starting off with Chest on New Years Day. Heavy Rain most of the day. Cool weather.

Staying injury free I hope this year. After Hamstring went very bad in June last year and stopping me from Heavy Squats and Leg Press

[NeCrOmAnCeR]

92.0kg low food day too.

160 reps Bench

Hammer Bench: 40kgx30
60kgx15
65kgx12

70kgx12 super strong

75kgx10
77.5kgx7-8 reps.

80kg: 1x4 fail on 5

Incline Hammer:
60kg: 1x17
65kg x 12
67.5kg x 8
4/ 1x8
5/ 1x5

Incline Cable Flyes:
17.5kg still difficult
1x12
1x11

drop 15kg
1x15

Been here 1 hour.. 9.30pm late and gym dead. No enthusiasm to do more.

[NeCrOmAnCeR]

91.5kg

Leg X prep right side weird on singles at the end.

Adductors
40.5x20
49.5x15
58.5x14

67.5kgx10 no time for more.

Watson Pendlum Squats:
20x20
40x20
60kgx15
70kgx13

skip 75kg jump to 80kg 1x10 solid


85kgx8 destroyed me

90kg; 1x8 took it deep and slow

92.5kg PR 1x12 in the zone...inspired by music and those around me

95kg test..1x6 definitely at my limit

Upside down Leg Press:

3x10
4x10
+10kg: 1x9

5 plates: 1x8 still destroyed me [/b] can still feel left hamstring twinge.. annoying it still exists.[/b]

3/ 1x8

4/ back off to 4 plates+10kg 1x10

[NeCrOmAnCeR]

Leg soreness incredible after Boxing day was last Sunday and not training on that day.

Missed how good this feels.

Was keen to do Shoulders.. early.. but never got there.

1 hour Parkview ride fasted. Super late.. 11.45am.

[NeCrOmAnCeR]

04/01/22

Went early: Forgot headphones and it was hell but big conversation with Jake at the end made it worth it.

92.6kg.. NO WAY

Hi Rows

40kgx25
60kgx18
70kgx12

75kg:
1x12
2/ 1x11
3/ 1x12

T Bar rows

80kgx10
90kgx10
95kgx10

100kgx8

105kgx5 die

Low rows: 70kg
1x10
1x10
1x10

Isolateral front rows

50kgx16
55kgx13
60kgx8

[NeCrOmAnCeR]

5th January

Skincare first near Mikayla.

92.0/ 91.5kg after bathroom

Atlantic Standing curls:

usual warm ups

Left

48kgx12-15

55kg:

2/ 1x6 restricted.
3/ 1x8 better
4/ 1x8 really not feeling strong

Right:

48x15
55kg
1x10
1x15 tune

1x10 die.. lots of rest and get music ready and focused.

Watson Calves.. Stretches first.

20kgx20
40kgx20
60kgx12

skip 65kg

70kg:
1/ 1x12 still crushing me

2/ 1x12

72.5kg 1x9

4. 75kg 1x8

5. 77.5kg x 9 =15kg weight increase. PR

Seated Hamstrings:
54kgx 15 75kgx15

96kgx11
103kgx8

110kg x 8

117kg x 6 Test...

Ended up way too late.

[NeCrOmAnCeR]

Thursday: 1 hour Parkview ride fasted
Hamstrings ridiculously sore. really needed this ride.

Chay ravine with some heavy rain and streams flowing. on Friday: 40 mins

Went to gym with no enthusiasm... but Shayleene was on and played awesome Hardstyle.. I never wanted to leave.

Worked hard.. and got a very good workout in. Super sore for next 2 days.

91.5kg

Flat Smith: 20kgx80-100
30kgx15
40kgx15
45kg x 15

47.5kgx10
48.75kgx8
50kg x 5

45kgx12

Dumbbell Pullovers: 26kgx35.

54kg

1/ 1x18 never ends

2/ 1x14 die hoping for 15

3/ 1x14

Incline Flyes: 26kg

1x20 perfect

1x15

1x16
Push Press

124kg
1x15

131kg x 9

3/ 1x10

Pec Dec.. 2 sets of 12 @ 124kg

[NeCrOmAnCeR]

Turned alarm off at 6.30 and forgot to wake up. 7am did and so tired.. not get it together

5 sets of rowing.


Hack Calves: Extremely strong

3x20
4x20
5x20

6 plates x 15

+10kg 1x20

7 plates: 280kg

1/ 1x13

2/ 1x14

3/ 1x14

4/ 1x14 drop 1x12 1x15

Leg Raises
1x35
1x35
1x35
1x35

[NeCrOmAnCeR]

soreness 10/10 from Pullovers; Knew it would be hard to do any kind of arm workout.

Strict Ez Bar 10kg x15

15kg x 13

17.5kg x 8

2/ 1x10 rested...

3/ 1x11 with belt on much needed.

Overhead Tricep cable extensions: 2 sets of pressdowns to warm up.. can really feel elbows lack fluid. Ache and feel dry

31.5 x 20

42kg x 20/ 23 RP

1x20

45.5x 16 fail hard.

Atlantic: 41kg.. losing it.. Again feels like dry joints as I curl.. Pain

1x10

1x11

[NeCrOmAnCeR]

8.35pm so late.

Leg X all fine. No time for Adductors

Atlantic Front Squats.. Not warming up joints.. Felt unpleasant

3x20
4x10
5x8
6x8

+10kg 1x9

7 plates:

1/ 1x6 wow so weak.. Warmed up now

2/ 1x6 brutal.

3/ 1x6 better. very deep on 6th rep every time.

4/ 1x6

5/ 1x6

6/ 1x6 left hamstring not feeling good. Needs releasing.. Missing the session with Kirsty not good

Left at 9.40 to get fuel before price rise.

Needed to do Squat Press or Leg Press...20-40 mins

[NeCrOmAnCeR]

Burning hot Parkview ride 1 hour

8.45pm workout.

Food shopping first.

Just wanted to do Smith Machine really

20kgx40
30kgx15

40kgx15
42.5kgx15

45kgx5.. why?"?

45kgx 10 still weak

1x15 more like it.

47.5kg x 7 hard but quality.. not feeling going more


Side Laterals:
40.5+0 1x15

+5 1x10

+15 1x8

+10 1x13

Rear Delts
68x15

1x15

61x20

[NeCrOmAnCeR]

Walk along ridge of Plateau 30 minutes. rushed for time.

92.5kg

Seated rows 97kgx20

107kg x 10
2/ 1x12

3/ 1x20 like a switch flicks when warmed up

117kg

1x16

1x16.... so strong.. found my drive to workout.

127kg full stack 1x9 beautiful reps.... tune!

Shrugs. 40x25
60x15
65kgx15

70kg
1x10
1x10 limit.. 3rd set?

Close grip proper pulldown

1x15

+2.2kg x 10

1x10 weak

Underhand

124x12
1x12
1x12

Straight Arm Pulldown
25kg +4.4kg 1x10

+2.2kg x12

1x15

1x17

20/ not write down

[NeCrOmAnCeR]

Lyndale loop/ 30 mins.. Hot but loved it.

12th January

Lying Leg curls: 39/46/53/60.

break

74x12
81x12
88x12... after feeling Hamstring gotten worse from 6th week of no massage. On Sunday. I expected to take a step back and

maybe not do full stack today [b] However I was wrong.. there was no pain issues and it worked very well.

95kg full stack

1/ 1x12 fast n strong. No tightness or pain

2/ 1x15

3/ 1x15 full stretch out reps. till the end. Hold and squeeze.

4/ 1x15 still quality.

5/ 1x13 Wide and full reps. Just not have it in me for last two.

Hack Calves: Usual warm ups

6x15

7 plates x 20

+10kg 1x20

8 plates 1x13

+10kg 1x15

+15kg 1x12

drop sets

1x12
1x10
1x20

Someone using Seated Leg curls...

7pm-8pm..No incentive to stay.

[NeCrOmAnCeR]

Hammer Bench Press..

Phone goes blank.. no music loads.. very frustrating.. or works extra slow... ruined my workout as took forever

92kg

Bench x 150+

Hammer Bench: 40kgx25
60kgx20
70kg x 15

72.5kg x 8

75kg x 6

75kg x 7....80kg done last time

70kg x 9.... 9th rep was extreme to failure.

Incline Hammer:

60kgx8
65kg x 8

1x8

4/ 1x7

5/ 60kg x 12

Cable 25kg in corner

1x15

28.75kg
1x12
1x12
1x12

Chest Press
124kg
1x12
1x15

131kg
1x10
1x12

[NeCrOmAnCeR]

woke up early..Well not go bed early enough..

but could not make it out the door for 7.45am... 8.15am yes

5 sets of rowing.. Earliest in a long time... Katie was pleased to see me after she finished the class and looked amazing post partum.

Leg Press Calves.. Not strong at all


4 sets of Hanging Leg raises all the same reps.

1x36
1x36
1x36
1x36

[NeCrOmAnCeR]

Barbell curls: struggling to warm up. ( I wanted EZ bar Preacher..being used though)

10kgx14

11.25kgx10

12.5kg x 8 stop not feeling progress

Tricep Pushdowns warm up.

Hammer Triceps: 40kgx20...thought I should start lighter
60kgx20

70kg/side
1x12
1x12
1x12

Preacher Lifestyle...not used in forever.
67x12
74x12
81x9
2/ 1x9
3/ 1x8

Eugene Pressdown
49x15

56x15
56x15

63kg
1x9
1x9...

Cable curls 28kg: 1x12
1x20
31.5kg
1x15
35kg x 7

[NeCrOmAnCeR]

Super late. more than last week. 92.46kg

Leg X all fine.

MTS Squats

3x25
4x10
5x10 all done non stop.. feeling very rusty.. as these are easy normally

+10kg

1/ 1x8
2/ 1x12 long rest
3/ 1x12
4/ 1x12
5/ 1x12 20kg less than normal

Leg Press

6 plates x 18 finding new Warface album on Spotify made this workout so pleasurable.

7 plates x 15 hamstring tight

+10kg 1x10

8 plates: 1x10 start high every set.. and finish deep to prove I have strength. Hamstring feels like it wants to snap.

+10kg 1x10

6/ 9 plates... unsure to push it. 1x9 still quality....

if left hamstring was normal.. this would be easy and be doing lots of working sets this weight plus more

8.30+ to 10pm... Not talk to one person.. but it was amazing anyway.

[NeCrOmAnCeR]

Monday missed Shoulders

18th January.

Bent Over rows: 20kgx25 30kgx15
37.5kg x 10
2/ 1x10

3/ 38.75kg x 9

Wide Grip Pulldowns.
77kgx20
87kgx12
+2.2kg x15

=4.4kg x 14

+6.6kg x 10

97kg x 8 very good.


Smith DC Shrugs: 40kgx20 50kgx15
55kgx12 r/p 2/ should do 2 more

57.5kkg x 10/12/13

58.75kg x 8/10/11 max today. Still felt good.

Incline dumbbells/ Not done with new Dumbbells.. Always use Watson.

28kg x 14
30kg x 13

3/ 1x14 full stretch rest pause reps to the end. Wanted to do another set heavier.

Underhand
124kg
1x10
1x12
1x12

Straight Arm
25kg
1x15
1x15
1x20

[NeCrOmAnCeR]

19th

91.9kg

Atlantic Standing curls

Left: 27x30 34x15 41x15-20

48kg x 12

2/ 55kg x 7
3/ 1x10 so happy to improve

4/ 1x12 stronger set.

5/ 1x15 maybe 16 right tune...considering this hamstring is still not fixed from June.. its keeping up with the right

Right:
34x20
41x15
48x15



55kg x 9
2/ 1x9
3/ 1x10
4/ 1x13
5/ 1x15 WOW.. beautiful reps

Watson Calves

20kgx30 40kgx20 60kgx15

70kg/side
1x12

72.5kg x 12

75kgx10 feels like crushing me

1x10

1x10 no chance of more.

Seated Leg curls/ No prep sets As I was going to leave without doing these

96kgx12
103x10-11

110kgx6 not move for 7th

117kg x 5 nice.. very extreme.

[NeCrOmAnCeR]

Get to gym earlier.. Huge conversation with Jake.. just what I needed.. Feel inspired for bodybuilding again.. talking about

posing and we both doing the same show....

Gym was packed... And the stars aligned. Everyone left.. and I got all Smith Machine area to myself.

92.8kg

4 sets of Y3T Giant set

Incline Smith: Bench x 150 bar only... 20kgx15 30kgx15

1/ 35kg/side: 1x10 1x10 1x8

2/ 1x10 1x8 1x5 die

3/ 1x8 1x8 30kgx7.. no choice but to drop weight

4/ 1x8 1x8..drop 30kgx 8.. better than 3rd set.

Incline Flyes: 20kg

1x11
1x11 all fine

1x10 got nothing
1x10

Flat Flyes: 1x20 warm up

1x11
1x11
1x10 pause on 9th and get it
1x10

Cable crossovers:
15kg

1x15 1x15 1x15

17.5kg 1x15 1x15 1x15

1x15 1x15 1x15

4/ 1x15 1x15 1x10 die drop to 15kg x 5

Pec Dec: 96kg

1x15

1x15

1x14

1x14 really strong sets.

super shattered all night.. hard to function... Agony all day Saturday and hurt to drive.

[NeCrOmAnCeR]

So shattered from Chest. Not get to bed early.. Never sleep well on Friday. Snoozed 40 mins. Which could have got me to class on time

8am leave home.

5 sets of rowing.. not much intensity.

Hack Calves: right shoulder is an issue taking the weight..feeling this for last few weeks.

6 plates x 12 weak

+5kg=250kg

1x12
1x12
1x12

5/ drop back to 6 plates 1x15 5x15 4x20

Leg Raises

1x36
1x38/39
1x36 die

1x40.. rest pause

Trying to get out 9.30am.. more like 10am.

[NeCrOmAnCeR]

92.0kg

Chest Soreness 10/10/ hurts to drive.

Preacher: 40kgx21 55kgx15 60kgx12

tune.. zone past the pain

62.5kg x 10

65kg x 10

67.5kg x 9

70kg x 9 still strong. could do 72.5kg

Underhand Triceps Pushdowns

28x20 2/ 1x20 prep

35kg x18
38.5kgx15

42kgx12

45kgx8 extreme. when this is usually high rep normal sets

Atlantic Preacer in the corner

61x5
68x14

75x8 too much
68+2.3kg x =70.3kg 1x10

68kg x 15

MTS tricep extension... a struggle.

40kg x 10
1x11
1x10

was going to leave.

Cable curls: 31.5kgx12

2/ 1x15

3/ 35kg x 12 hold at top was quality.

4/ 1x12

[NeCrOmAnCeR]

Almost 93kg

Leg X all fine. Still singles unpleasant

Watson Squats:

40kgx15
60kgx15

70kg x16

75kg? No Brave... Jumped to 80kg x 9 tune!

85kg x 8 brutal... 80kg was easy

87.5kgx 8

long rest

90kg x 8

92.5kg x 7 strong!

95kg x 5 to rest. crushed me. 5kg PR!~!

Squat Press:
6x20
7x15
8x10
9x10

10 plates x 9

+10kg

1/ 1 x 8

2/ 1x7 extreme

not feel could 3rd set. Hamstring said no.

9 plates x 12 back off set. felt good.

[NeCrOmAnCeR]

Hammer Shoulder Press being fixed.

So sitting normal way in Pinweight Shoulder Press it is.

54/61/ 74

81x20
88x20

95kgx15

+ 2.5kg x 15

+5kg 1x10 took 100% effort to get it up... 1x10 dead

Side Laterals: 41kg 1x10... straight after last set
1x18
1x17
1x16

Front raises on Atlantic...27x20
34kg
3 sets of 15

Rear delts: 68kg x 4 sets of 15.

45 minutes... Wanted to do more.... but unsure what else... Unmotivated.

[NeCrOmAnCeR]

92.6kg

Hi rows:
40kgx50
60kgx20

70kg x 10-12

75kg: 1x8
1x8
1x8

Underhand Laterals no prep

80kg x 10
2/ 1x12
3/ 1x12... no strength

Medium grip Pulldowns
87kg x 18

+2.2kg x 11

+4.4kg x 10

+6.6kg x 9

97kg x 9 wow... usually this weight is at my peak

2/ 1x8

Shrugs: 40kgx20 60kgx12

65kgx14

70kg 1x12
1x12
1x12

Underhand
124x12

131x12 funny how strong I can be on these.
131x12

[NeCrOmAnCeR]

26th Australia day.

1 hour of intense training.

Neil Hill Y3T Hamstrings... I not remember being this strong. I had to drop sets alot in the past.

1/ 60kg: 1x15 1x15 1x10 53kg x 5

2/ 1x15 1x15 1x15

3/ 1x15 1x15 1x15

4/ 1x15 1x15 1x15

5/ 67kg 1x15 1x15 1x15 so amazing.. PR sets.. I decided to do a 6th set

6/ 1x15 1x15 60x10 53kgx5

Hack Calves

6plates x 20

+10kg x 18

7 plates

1x18

+10kg x18

8 plates x 12

6/ 1x12

7x12
6x12
5x20


Lovely to see Mikayla and Damien for the first time in 4-5 months. Talk just the right amount and not ruin workout.

[NeCrOmAnCeR]

Super late today.

93.34kg heaviest yet since before my show

Hammer Bench Press... very weak

40kgx60
60kgx15

70kg/side

1/ 1x12

2/ 1x11
3/ 1x11
4/ 1x11

5/ 75kg 1x10 but 10kg heavier

Incline Hammer:
60kg
1x11
1x11
1x11
1x10 5 sets

Chest Press: 124kg
1x10
1x10

Still got sore off lots of volume

[NeCrOmAnCeR]

10 mins late. but still got in class... very full

Good to properly sweat again... Been a long time since felt I been pushed

91.1kg fasted.

Leg Press Calves.. Stronger than 2 weeks ago

6x20 7x20 8x20

9 plates: 1x18

+10kg 1x15 felt good.

+15kg 1x15

+20kg 10 plates... 1x12 quality

1x12 rest too long and hard to re rack

drop to 9 plates +10kg: 1x15 9x15-20 8x20 7x25 = 60-65 reps.

Hanging Leg Raises:

1x40 slow and got a second wave

1x30-40 lost count

1x35 r/p to 40 reps

4/ 35/ to 40 rest paused.


Ball crunches first time in a year it feels like..Maybe since last April

1x40 still strong and felt amazing

1x40 guessing

1x25/ 27/28

[NeCrOmAnCeR]

92.4kg

Preacher curls: 17.5kg x 16

2/ 1x16

20kg: 1x8

1x9 could not get it up for both sets.

Close grip Smith

20kgx25-30

30kgx15
40kg x12

42.5kgx12-15 push through soreness

45kgx10 actually painful

47.5kgx8 felt like 55kg

Low Incline dumbbell curls:
14kgx12

16kgx12 rusty

18kg

1x10
1x10
1x11 start high then full reps. Notice have no forearm veins like I use too.. and bracelet

drives me insane sliding up and down.. never use too..


Eugene Pressdown


42x20
49x15

56kgx15

63kgx10

2/ 1x10

3/ 1x10 put the work in

MTS concentration curls 35kg 1x14
1x14
1x14

Triceps: cable 15kg 3 sets of 15 kickbacks

12.5kg for extra set...i wrote

[NeCrOmAnCeR]

Determined to push through pain and Squat again.. left hamstring felt bad today. Holding me back alot

Leg X all fine.. except singles.. really grind.. only 2 sets of 8 reps

Adductors:



Squats: bar x20 20kgx20 30kgx10.... 40kgx10

50kg x 10

55kg/side

1x6

1x6

1x6


Upside down Leg Press