My 2005 Contest Prep...(training Journal)

[*Narkissos*]

I'm doing The Nationals here.

It's on August 20th.

I'm just over 190 right now.

[*Narkissos*]

Sunday June 5th 2005

Today was 'experiment day'...lol.

Legs

Quads:

Leg-Extensions:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 15 reps
Set 4: 180 lbs: 8 reps

Front-Squat:

Set 1: 105 lbs: 15 reps
Set 2: 175 lbs: 6 reps; 105 lbs: 6 reps
Set 3: 195 lbs: 3 reps; 105 lbs: 7 reps (this set was a personal best)

Barbell Squat:

Set 1: 305 lbs: 4 reps
Set 2: 305 lbs: 4 reps
Set 3: 305 lbs: 3 reps; 215 lbs: 7 reps; 125 lbs: 10 reps

(**sidenote** may have to drop some of my barbell squat poundage or risk serious patellar trauma)

Hamstring:

Standing Uni-lateral Leg-curl:
4 sets: 45 lbs: 15 reps; 12 reps; 12 reps; 12 reps

Lying Unilateral Leg-curl:

This was done by chaining a low-pully cable to my ankle...
2 sets: 10 reps

Smith-Machine Stiff-leg Deadlift:

Set 1: 70 lbs: 10 reps
Set 2: 90 lbs: 8 reps
Set 3: 90 lbs: 8 reps
Set 4: 140 lbs: 8 reps

Calves:

Improvised Donkey Calf raises:

I trained alone...decided to try different angles today. The gym was empty so with no one so sit on my back (as is the customary donkey calf-raise position) I used the weight belt with the chain (the one used for weight dips and chins) and strapped three 45s to my waist and assumed the donkey calf position. The weight wasn't heavy persay...just uncomfortable. In any event tho...it presented a very nice pre-exhaustin movement

4 sets: 125 lbs: 20; 15; 15; 15

Seated Calf-Raise:

Set 1: 150 lbs: 6 reps; 100 lbs: 8 reps; 50 lbs: 12 reps
Set 2: 200 lbs: 4 reps; 150 lbs: 4 reps; 100 lbs: 5 reps; 50 lbs: 8 reps
Set 3: 150 lbs: 6 reps; 100 lbs: 12 reps (rest-pause)
Set 4: 100 lbs: 20 reps (rest-pause)

[*Narkissos*]

Monday June 6th...rest

[*Narkissos*]

Tuesday June 7th... Shoulders

Clean and Press:

2 warm-up sets: bare bar

Set 1: 115 lbs: 8 reps
Set 2: 135 lbs: 5 reps
Set 3: 165 lbs: 2 reps; 115 lbs: 4 reps
Set 4: 115 lbs: 6 reps (fore-arm failure)

Barbell press-behind:

**Start position...barbell on bench... cleaned to the overhead position**

Set 1: 125 lbs: 5 reps; 105 lbs: 3 reps; 85 lbs: 3 reps; 65 lbs: 5 reps
Set 2: 125 lbs: 3 reps; 105 lbs: 2 reps; 85 lbs: 3 reps; 65 lbs: 4 reps
Set 3: 125 lbs: 2 reps; 105 lbs: 2 reps; 85 lbs: 3 reps; 65 lbs: 4 reps

Upright Row:

Set 1: 75 lbs: 12 reps
Set 2: 125 lbs: 8 reps
Set 3: 125 lbs: 5 reps; 75 lbs: 7 reps
Set 4: 125 lbs: 5 reps; 75 lbs: 7 reps

Standing Lateral Raises:

Set 1: 45 lb dumbells: 7 reps; 30 lb dumbells: 5 reps
Set 2: 45 lb dumbells: 5 reps; 30 lb dumbells: 5 reps
Set 3: 30 lb dumbells: 10 reps

Bent Laterals:

Set 1: 25 lb dumbells: 15 reps
Set 2: 30 lb dumbells: 10 reps
Set 3: 40 lb dumbells: 8 reps; 25 lb dumbells: 7 reps

1 hr Cardio on treadmill PWO

[*Narkissos*]

Wednesday 8th June.... Legs

***I've been training by myself again...today was no exception. Upon arrival to the gym my knee was aching mildly...so i decided to attempt squatting with a 2" block beneath my heels to ease some pressure. Might've been flawed logic considering biomechanics...but i believe it made a difference***

Abbreviations: ATG (ass to the ground), PTG (parallel)

Squats:

3 warm-up sets: bare olympic bar

**2" block beneath my heels**

Set 1: 125 lbs: 12 reps {ATG}
Set 2: 215 lbs: 10 reps {PTG}
Set 3: 265 lbs: 6 reps {PTG}
Set 4: 305 lbs: 4 reps {PTG}
Set 5: 215 lbs: 8 reps {ATG}
Set 6: 215 lbs: 6 reps {ATG}
Set 7: 215 lbs: 8 reps {PTG} (constant tension: no pause at top)
Set 8: 215 lbs: 8 reps {PTG} (constant tension: no pause at top)
Set 9: 215 lbs: 8 reps {PTG} (constant tension: no pause at top)
Set 10: 215 lbs: 8 reps {PTG} (constant tension: no pause at top)

Standing Unilateral Leg-curl:

Set 1: 35 lbs: 20 reps
Set 2: 45 lbs: 20 reps (10 reps + 10 forced reps)
Set 3: 70 lbs: 14 reps (8 reps + 6 forced reps)
Set 4: 70 lbs: 12 reps (8 reps+ 4 forced reps)

Standing Smith-Machine Calf-raises:

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 15 reps
Set 3: 270 lbs: 8 reps
Set 4: 360 lbs: 7 reps
Set 5: 180 lbs: 12 reps
Set 6: 180 lbs: 13 reps (+ bodyweight reps at end: rep-out)

30 minutes Cardio on stationary bike PWO

[Served]

Just wondering how long you have been training back that way? Never seen a competitor do only 2 exercises in one session.

edit: sorry i seen you changed it on june 1st work out

[*Narkissos*]

Just wondering how long you have been training back that way? Never seen a competitor do only 2 exercises in one session.

edit: sorry i seen you changed it on june 1st work out

It actually depends.

Sometimes when i go all out...2 movements are all i can handle...not counting chins.

[*Narkissos*]

Thursday 9th June 2005... Chest and Tris

Chest:

Flat Dumbell Fly:

Set 1: 25 lb dumbells: 25 reps
Set 2: 30 lb dumbells: 20 reps
Set 3: 35 lb dumbells: 15 reps
Set 4: 50 lb dumbells: 10 reps

Flat dumbell press:

Set 1: 80 lb dumbells: 7 reps; 50 lb dumbells: 7 reps
Set 2: 90 lb dumbells: 3 reps; 50 lb dumbells: 7 reps; 40 lb dumbells: 5 reps
Set 3: 80 lb dumbells: 4 reps; 50 lb dumbells: 5 reps; 40 lb dumbells: 4 reps
Set 4: 80 lb dumbells: 4 reps; 50 lb dumbells: 4 reps; 40 lb dumbells: 4 reps

Incline Dumbell Press:

Set 1: 80 lb dumbells: 3 reps; 50 lb dumbells: 4 reps
Set 2: 80 lb dumbells: 4 reps; 50 lb dumbells: 4 reps
Set 1: 80 lb dumbells: 3 reps; 50 lb dumbells: 3 reps
Set 1: 80 lb dumbells: 2 reps; 50 lb dumbells: 3 reps

Triceps:

{extreme} Close-grip Straight-bar Press-down:

Set 1: 55 lbs: 15 reps
Set 2: 75 lbs: 8 reps
Set 3: 75 lbs: 4 reps; 55 lbs: 6 reps; 35 lbs: 10 reps
Set 4: 75 lbs: 5 reps; 55 lbs: 5 reps; 35 lbs: 10 reps

{E-Z curl bar} Close Grip Bench-press:

Set 1: 65 lbs: 13 reps
Set 2: 85 lbs: 9 reps
Set 3: 115 lbs: 6 reps
Set 4: 115 lbs: 4 reps; 65 lbs: 4 reps

30 minutes cardio PWO...

[*Narkissos*]

Friday... 10th
Saturday...11th
Sunday... 12th June

Rest

[*Narkissos*]

Monday 13th June:

Back, Biceps, Triceps

Back:

2 warm-up sets (deadlits)...with a bare olympic barbell. 1 Set of stretching from the chinning rack.

Deadlifts:

Set 1: 305 lbs: 6 reps
Set 2: 395 lbs: 4 reps
Set 3: 445 lbs: 2 reps (personal best)
Set 4: 395 lbs: 6 reps

Barbell Rows:

Set 1: 205 lbs: 6 reps
Set 2: 205 lbs: 6 reps
Set 3: 205 lbs: 5 reps
Set 4: 115 lbs: 12 reps
Set 5: 115 lbs: 12 reps
Set 6: 115 lbs: 10 reps

Lat-Machine Pull-down:

Set 1: 105 lbs: 12 reps
Set 2: 125 lbs: 10 reps
Set 3: 140 lbs: 5 reps; 125 lbs: 5 reps; 95 lbs: 5 reps

Low-Cable Row:

Set 1: 140 lbs: 8 reps
Set 2: 170 lbs: 6 reps
Set 3: 200 lbs: 4 reps; 140 lbs: 4 reps; 125 lbs: 4 reps

Barbell Pullovers:

Set 1: 75 lbs: 6 reps
Set 2: 75 lbs: 6 reps
Set 3: 75 lbs: 6 reps

Biceps:

Warmup: 2 sets...bare olympic barbell

{Extreme} Close Grip Barbell curls [elbows in front of torso]:

Set 1: 45 lbs: 12 reps
Set 2: 85 lbs: 4 reps; 65 lbs: 3 reps; 45 lbs: 3 reps
Set 3: 105 lbs: 3 reps; 85 lbs: 3 reps; 45 lbs: 4 reps

Alternate Dumbell Curls:

Set 1: 50 lb dumbells: 4 reps; 30 lb dumbells: 3 reps
Set 2: 40 lb dumbells: 4 reps; 30 lb dumbells: 3 reps
Set 3: 30 lb dumbells: 6 reps

Triceps:

Bench dips:

(with multiple 45-lb plates suspended in my lap)

Set 1: 135 lbs: 12 reps
Set 2: 180 lbs: 6 reps; 90 lbs: 6 reps
Set 3: 225 lbs: 5 reps; 180 lbs: 3 reps

Bodyweight dips:

Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

[*Narkissos*]

Tuesday 14th June

Legs:

Stretching prior to workout...training partners took long to arrive

Squats:

2 warm-up sets...the first 5 sets were done with a 2" block under my heels

Set 1: 125 lbs: 20 reps
Set 2: 215 lbs: 12 reps
Set 3: 305 lbs: 6 reps
Set 4: 405 lbs: 3 reps; 305 lbs: 4 reps; 215 lbs: 3 reps
Set 5: 405 lbs: 4 reps; 305 lbs: 4 reps; 215 lbs: 4 reps
Set 6: 215 lbs: 8 reps (constant tension: so pause at top)
Set 7: 215 lbs: 8 reps (constant tension: so pause at top)
Set 8: 215 lbs: 8 reps (constant tension: so pause at top)
Set 9: 215 lbs: 8 reps (constant tension: so pause at top)
Set 10: 215 lbs: 8 reps (constant tension: so pause at top)

Standing Unilateral Leg-curl:

Set 1: 45 lbs: 15 reps
Set 2: 70 lbs: 12 reps
Set 3: 90 lbs: 12 reps
Set 4: 90 lbs: 8 reps; 45 lbs: 7 reps

Donkey Calf raises:

There was a deliberate two-count pause at the top of each rep

Set 1: 170 lb man: 21 reps (7 reps: toes out; 7 reps: toe straight; 7 reps: toes in)
Set 2: 170 lb man + 50 lb dumbell: 21s
Set 3: 170 lb man + 70 lb dumbell: 21s

Seated Calf-Raise:

There was a deliberate 2-count pause on both the top position...and the full-stretch position.

Set 1: 70 lbs: 12 reps
Set 2: 100 lbs: 15 reps
Set 3: 150 lbs: 6 reps; 100 lbs: 6 reps; 50 lbs: 6 reps

I wobbled home on my bike after this

[*Narkissos*]

Wednesday June 15th 2005

5 a.m. Cardio: 45 minutes

6 p.m

Shoulders

Clean and Press:

These were done from the hang-clean position

Set 1: 125 lbs: 10 reps
Set 2: 125 lbs: 8 reps
Set 3: 125 lbs: 6 reps
Set 4: 125 lbs: 6 reps
Set 5: 125 lbs: 8 reps

Barbell Press-behind:

These were done with a 5-count negative phase...culminating with an explosive positive phase. Starting position: barbell on bench...cleaned to the overhead position

set 1: 75 lbs: 10 reps
Set 2: 125 lbs: 4 reps; 75 lbs: 4 reps
Set 3: 125 lbs: 6 reps; 75 lbs: 4 reps
Set 4: 175 lbs: 2 reps; 125 lbs: 4 reps; 75 lbs: 4 reps

Seated Lateral Raises:

Set 1: 20 lb dumbells: 20 reps
Set 2: 30 lb dumbells: 15 reps
Set 3: 40 lb dumbells: 13 reps; 20 lb dumbells: 4 reps

Bent Lateral Raises:

Set 1: 40 lb dumbells: 12 reps
Set 2: 60 lb dumbells: 8 reps
Set 3: 60 lb dumbells: 8 reps

[*Narkissos*]

Is anyone following my log?

lol..this sucks.

Thursday 16th June

3 pm...

Cardio: 45 minutes...stationary bike

Abs

Hanging Leg-raises:
5 sets

Rope Crunches:
4 sets

7 p.m.

Cardio: 30 minutes...walking

[*Narkissos*]

Friday 17th June 2005

Chest: 5:45 a.m.-6:45 a.m

Cardio: 7a.m.- 7:30a.m.

Beforehand i had decided that i wasn't training today. The decision was the result of multiple factors: 1. the only way i could train was if i got to the gym around 5a.m. 2. last nite i went to the drive-in and got in at 1 a.m. ...and went to sleep at 2a.m. (and got up at 5a.m.) 3. Friday nites i have to work a long night shift (8p.m. until)... so that pretty much screws everything up

Waking up at 5 a.m. was coincidental... I woke up to use the batroom..and realised that my head was unusually clear...and i didn't feel tired. Thus i tossed on my gear...had a neat expresso.. hopped on my bike...and rode off to the gym to train on 3 hours sleep.

Flat dumbell Fly:

These were done with a 5-count negative...and an explosive positive

Set 1: 25 lb dumbells: 12 reps
Set 2: 30 lb dumbells: 12 reps
Set 3: 40 lb dumbells: 12 reps
Set 4: 60 lb dumbells: 8 reps; 40 lb dumbells: 4 reps

Incline Smith Machine Press:

Between sets i stretched by taking the 20 lb dumbells and doing a flat dumbell fly...holding the stretched position for a count.

Set 1: 150 lbs: 4 reps; 100 lbs: 5 reps
(stretch: 12 count)

Set 2: 150 lbs: 4 reps; 100 lbs: 4 reps
(stretch: 24 count)

Set 3: 150 lbs: 2 reps; 100 lbs: 4 reps; 50 lbs: 6 reps
(stretch: 10 count...went deeper..10 count)

Set 4: 150 lbs: 2 reps; 100 lbs: 3 reps; 50 lbs: 7 reps
(stretch: 10 count...went deeper..10 count)

Flat Dumbell Bench Press:

Between sets i stretched by taking the 20 lb dumbells and doing an incline dumbell fly...holding the stretched position for a 10-count...then going deeper and doing another 10-count

Set 1: 70 lb dumbells: 6 reps; 50 lb dumbells: 4 reps
(stretch: 20 count)

Set 2: 70 lb dumbells: 5 reps; 50 lb dumbells: 4 reps
(stretch: 20 count)

Set 3: 75 lb dumbells: 3 reps; 50 lb dumbells: 5 reps
(stretch: 20 count)

Set 4: 60 lb dumbells: 6 reps
(stretch: 20 count*)

* By this set...my chest was rediculously flexible...I didn't have to do two 10-count holds to get to the max stretch position... I went straight into it easily.

Cardio: 30 minutes on treadmill...preceded by upper body stretches..and followed by Lower body stretches

Water consumed: 3 litres

[*Narkissos*]

Saturday 18th June
Sunday 19th June...rest

[*Narkissos*]

Monday 20th June 2005

5:30 a.m.

Cardio: 1 hour...treadmill

Abs:

Roman Chair Sit-ups:

5 sets: bodyweight

5:30 p.m. Back:

Deadlifts:

3 warm-up sets: bare bar: 20 reps; 15 reps; 12 reps

Set 1: 295 lbs: 8 reps
Set 2: 385 lbs: 5 reps
Set 3: 475 lbs**: 1 rep (Personal Best)
Set 4: 385 lbs: 3 reps
Set 5: 295 lbs: 8 reps

**The 475 lb lift took an eternity to move off the ground. That one repition had to've taken about 30 seconds. I nearly blacked out at the top.

Chins:

Set 1: bodyweight: 6 reps
Set 2: bodyweight + 30 lb dumbell: 3 reps; bodyweight: 3 reps
Set 3: bodyweight + 30 lb dumbell: 6 reps; bodyweight: 2 reps
Set 4: bodyweight: 7 reps

Barbell Rows:

Set 1: 115 lbs: 10 reps
Set 2: 205 lbs: 6 reps
Set 3: 205 lbs: 6 reps
Set 4: 115 lbs: 12 reps

Cross-bench Dumbell pullover:

Set 1: 50 lb dumbell: 10 reps
Set 2: 50 lb dumbell: 10 reps
Set 3: 65 lb dumbell: 8 reps
Set 4: 65 lb dumbell: 8 reps

Triceps:

Bench Dips:

Warm-up set: bodyweight: 8 reps

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 7 reps; 90 lbs: 3 reps
Set 3: 225 lbs: 6 reps; 90 lbs: 4 reps
Set 4: 125 lbs: 10 reps; 125 lbs: 5 partials

Close-grip Bench press:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 3 reps; 135 lbs: 3 reps
Set 3: 185 lbs: 3 reps; 135 lbs: 3 reps
Set 4: 135 lbs: 10 reps

[*Narkissos*]

Tuesday 21 th June 2005

Legs

Squats:

Set 1: 125 lbs: 25 reps
Set 2: 125 lbs: 20 reps
Set 3: 215 lbs: 12 reps
Set 4: 305 lbs: 6 reps
Set 5: 405 lbs: 6 reps; 305 lbs: 6 reps

Leg-press:

Set 1: 360 lbs: 12 reps
Set 2: 450 lbs: 12 reps
Set 3: 630 lbs: 12 reps
Set 4: 784 lbs**: 3 reps; 630 lbs: 7 reps

**(630 lbs + 154 lbs male sitting on machine)

Standing Uni-lateral leg-curl:

Set 1: 45 lbs: 15 reps
Set 2: 90 lbs: 12 reps
Set 3: 45 lbs: 15 reps (training partner presses down on the negative portion of each rep)
Set 4: 45 lbs: 12 reps

Donkey Calf Raises:

Set 1: 170 lb male on back: 15 reps
Set 2: 170 lb male on back: 15 reps
Set 3: 170 lb male on back: 15 reps
Set 4: 150 lb female male on back +100 lb dumbell strapped to waist: 12 reps

Seated Calf-raises:

Set 1: 100 lbs: 12 reps
Set 2: 100 lbs: 12 reps
Set 3: 100 lbs: 12 reps
Set 4: 100 lbs: 12 reps

[*Narkissos*]

Wednesday 22nd June 2005

Shoulders

[no prior warm-up]

Hang-Clean:

Set 1: 115 lbs: 10 reps
Set 2: 165 lbs: 6 reps
Set 3: 205 lbs: 1 reps; 115 lbs: 7 reps
Set 4: 165 lbs: 6 reps

Dumbell Shoulder Press:

Haven't done these in about a year

Set 1: 50 lb dumbells: 12 reps
Set 2: 60 lb dumbells: 12 reps
Set 3: 80 lb dumbells: 4 reps; 40 lb dumbells: 10 reps
Set 4: 90 lb dumbells: 3 reps; 60 lb db: 3 reps; 40 lb db: 4 reps

Barbell Press Behind:

Starting position: bar at the mid-thigh level...cleaned to the over head position

Set 1: 115 lbs: 10 reps
Set 2: 165 lbs: 3 reps; 115 lbs: 4 reps
Set 3: 165 lbs: 4 reps; 115 lbs: 4 reps
Set 4: 115 lbs: 6 reps [5 count negative..explosive positive]

Barbell Front Raises:

Set 1: 45 lbs: 8 reps
Set 2: 65 lbs: 8 reps

Seated Lateral Raises:

Set 1: 50 lb dumbells: 6 reps; 35 lb db: 4 reps; 25 lb db: 4 reps
Set 2: 40 lb dumbells: 6 reps; 30 lb db: 4 reps; 25 lb db: 3 reps; 15 lb db: 4 reps

Bent Lateral Raises:

Set 1: 60 lb dumbells: 8 reps; 40 lb db: 4 reps; 25 lb db: 4 reps
Set 2: 65 lb dumbells: 6 reps; 40 lb db: 4 reps; 25 lb db: 4 reps

Post-workout

Cardio: 1 hour on a treadmill.

I missed my morning cardio. My island's under 'flood watch'..it's hurricane season now. So it's been raining like a bitch daily. I've been getting my ass soaked everyday while riding to the gym. Some days are worse than other days. This morning i woke up..tired...and the thought of getting soaked didn't appeal to me... so i forced it post-training..That was a bitch...but necessary.

[*Narkissos*]

Thursday 23rd June 2005

Came to the gym intent on doing Chest and Biceps...and some cardio. AFter Chest...the guys i train with decided that they were doing back also...so i did back. I decided on a light session with just two exercises... no straps or aides of any kind..as it wasn't a heavy session.

Chest, Back, Biceps

Chest:

No prior warmup

Incline Barbell Benchpress [power rack]:

Set 1: 135 lbs: 15 reps
Set 2: 135 lbs: 15 reps
Set 3: 185 lbs: 5 reps; 135 lbs: 5 reps
Set 4: 225 lbs: 3 reps; 135 lbs: 7 reps
Set 5: 225 lbs: 4 reps; 135 lbs: 6 reps

Flat Dumbell Bench Press:

Set 1: 90 lb dumbells: 6 reps
Set 2: 90 lb dumbells: 5 reps
Set 3: 80 lb dumbells: 8 reps

Barbell pullover:

Set 1: bare bar: 20 reps [was trying to get the 'feel']
Set 2: 75 lbs: 10 reps
Set 3: 95 lbs: 4 reps; 45 lbs: 6 reps
Set 4: 115 lbs: 3 reps; 55 lbs: 5 reps

Decline Fly:

Set 1: 30 lb dumbells: 12 reps
Set 2: 40 lb dumbells: 8 reps
Set 3: 50 lb dumbells: 6 reps; 25 lb dumbells: 6 reps

Back:

Chins:

Set 1: bodyweight: 8 reps
Set 2: bodyweight: 7 reps
Set 3: bodyweight: 6 reps
Set 4: bodyweight: 7 reps

Deadlifts:

Light day...no straps

Set 1: 295 lbs: 8 reps
Set 2: 295 lbs: 5 reps
Set 3: 295 lbs: 6 reps
Set 4: 385 lbs: 2 reps
Set 5: 405 lbs: failed attempt...mid-chin

Biceps:

Seated Alternate Dumbell Curl:

Set 1: 50 lb db: 5 reps; 40 lb db: 5 reps; 30 lb db: 5 reps
Set 2: 60 lb db: 4 reps; 40 lb db: 3 reps; 30 lb db: 4 reps

Incline Dumbell curls:

Set 1: 25 lb dumbells: 8 reps
Set 2: 45 lb db: 2 reps; 25 lb db: 2 reps; 20 lb db: 3 reps

[Cable] Supinating rope curl:

Starting positiong here was palms face down...ending position was palms facing up.

Set 1: 25 lbs: 15 reps
Set 2: 45 lbs: 4 reps; 35 lbs: 4 reps; 25 lbs: 4 reps

Machine Reverse Curl:

First time in about a year that i've done forearm work of any kind (outside of deadlifts)

Set 1: 25 lbs: 15 reps
Set 2: 35 lbs: 10 reps
Set 3: 35 lbs: 10 reps

[*Narkissos*]

Friday 24th June 2005...rest

[*Narkissos*]

I worked Friday nite from 8 pm...and got home Saturday morning at 5a.m. ... had a series of short naps and then proceeded to go to the gym planning to hit a light leg session.

Saturday 25 th June

My training partners where to meet me at the gym at a specific time...and they didn't show. SO i decided on cardio.

So i did Cardio: 1 hour: 8º incline

When i was finishing off my training partners came tru the door...set on doing legs... so i joined 'em...suicidal huh?

Legs:

Leg-extensions:

Set 1: 180 lbs: 20 reps
Set 2: 270 lbs: 10 reps

Hack-squats:

Set 1: 110 lbs: 12 reps
Set 2: 290 lbs: 7 reps

Smith-Machine Front Squats:

Set 1: 90 lbs: 8 reps
Set 2: 180 lbs: 3 reps; 90 lbs: 3 reps
Set 3: 90 lbs: 8 reps

Hyper-extensions:

Set 1: bodyweight: 10 reps
Set 2: bodyweight +80 lb dumbell: 10 reps
Set 3: bodyweight +80 lb dumbell: 8 reps
Set 4: bodyweight +80 lb dumbell: 10 reps

Seated Calf-raise:

Set 1: 50 lbs: 20 reps [heels in]
Set 2: 100 lbs: 15 reps [heels neutral]
Set 3: 150 lbs: 8 reps; 100 lbs: 7 reps; 50 lbs: 10 reps [varied heel position]
Set 4: 200 lbs: 5 reps; 150 lbs: 5 reps; 100 lbs: 5 reps; 50 lbs: 5 reps [varied heel position]

Donkey Calf Raises:

These were done with a 2-count pause at the top...repeated at the max-stretch position

Set 1: 170 lb male on back: 21 reps
Set 2: 170 lb male + 100 lb dumbell: 18 reps; 100 lb dumbell alone: 7 reps
Set 3: 170 lb male alone: 20 reps

Tired as hell... that's an understatement...rushed home had my shake and went back to work

[*Narkissos*]

Sunday 26th June 2005... Rest

[*Narkissos*]

Monday 27 th June 2005

Back, Tris & Cardio

Back:

Deadlifts:

3 warm-up sets with the bare Olympic bar.

Set 1: 385 lbs: 3 reps
Set 2: 385 lbs: 4 reps
Set 3: 385 lbs: 5 reps
Set 4: 385 lbs: 4 reps

I'm not interested in doing singles this week

Barbell Rows:

Set 1: 115 lbs: 15 reps
Set 2: 165 lbs: 8 reps; 115 lbs: 4 reps
Set 3: 175 lbs: 6 reps; 115 lbs: 6 reps
Set 4: 205 lbs: 4 reps; 115 lbs: 8 reps
Set 5: 205 lbs: 5 reps; 115 lbs: 7 reps

Behind the Neck Chins:

Set 1: bodyweight: 7 reps
Set 2: bodyweight: 7 reps
Set 3: bodyweight: 6 reps
Set 4: bodyweight: 6 reps
Set 5: bodyweight: 5 reps

Straight-arm Barbell Pullover:

Set 1: 75 lbs: 8 reps
Set 2: 75 lbs: 6 reps
Set 3: 75 lbs: 5 reps
Set 4: 75 lbs: 6 reps
Set 5: 75 lbs: 6 reps

Triceps:

Close-grip bench press:

Set 1: 135 lbs: 9 reps
Set 2: 135 lbs: 6 reps
Set 3: 165 lbs: 4 reps; 115 lbs: 4 reps
Set 4: 185 lbs: 3 reps; 115 lbs: 5 reps
Set 5: 135 lbs: 8 reps

Reverse-grip Press-down:

Set 1: 20 lbs: 20 reps
Set 2: 30 lbs: 15 reps
Set 3: 45 lbs: 8 reps; 30 lbs: 4 reps

Parallel-bar Dip:

Set 1: Bodyweight: 6 reps
Set 2: Bodyweight: 6 reps
Set 3: Bodyweight: 5 reps

Followed by...

Cardio: 30 minutes on a stationary bike.

[*Narkissos*]

Tuesday 28th June 2005

Legs, Abs, Cardio

I wanted to squat today...but the rack was occupied

Leg-press:

Set 1: 180 lbs: 30 reps
Set 2: 540 lbs: 12 reps
Set 3: 630 lbs: 8 reps
Set 4: 630 lbs: 7 reps

Angled Machine Hack-squats:

Set 1: 100 lbs: 12 reps
Set 2: 190 lbs: 10 reps
Set 3: 270 lbs: 10 reps
Set 4: 270 lbs: 10 reps

Leg-Extensions:

The gym-owner complained that we were using too much weight on his machine...so next leg-session i may have to cut the weight in half and double the reps..or find an alternate exercise.

Set 1: 225 lbs: 10 reps
Set 2: 270 lbs: 10 reps
Set 3: 270 lbs: 8 reps

Standing Unilateral Leg-curl:

4 sets: 45 lbs: 12 reps each leg...each set (2-count pause at the top of each rep)

Standing calf-raise [smith machine]:

Set 1: 90 lbs: 15 reps
Set 2: 90 lbs: 20 reps
Set 3: 270 lbs: 10 reps; 180 lbs: 7 reps; 90 lbs: 13 reps

Angled Calf-press:

Set 1: 240 lbs: 15 reps
Set 2: 330 lbs: 15 reps
Set 3: 420 lbs: 15 reps

Seated calf-raise:

2-count pause at top...and in the maximum stretch position

Set 1: 120 lbs: 10 reps; 70 lbs: 5 reps
Set 2: 170 lbs: 6 reps; 120 lbs: 5 reps; 70 lbs: 5 reps
Set 3: 170 lbs: 4 reps; 120 lbs: 4 reps; 70 lbs: 12 reps

Abs:

Roman Chair Sit-ups:

had a horrible abdominal cramp after i got up off the bench on the second set...it was wicked!

4 sets: bodyweight

Cardio: 30 minutes on the stationary bike

[doctorherb]

I'm doing The Nationals here.

It's on August 20th.

I'm just over 190 right now.

Shootin for the middles??

[*Narkissos*]

Welterweight actually...

By the end of my prep i'll be at the middleweight cut off point...then i'll water/carb/sodium deplete and drop to the welterweight range for the weigh-in

[*Narkissos*]

Wednesday 29th June 2005

Shoulders, Cardio

Hang-Clean & Press [wide grip]:

2 warm-up sets..bare bar...

Set 1: 115 lbs: 6 reps
Set 2: 115 lbs: 6 reps
Set 3: 115 lbs: 5 reps
Set 4: 125 lbs: 4 reps; 75 lbs: 6 reps
Set 5: 145 lbs: 2 reps; 95 lbs: 5 reps
Set 6: 145 lbs: 2 reps; 95 lbs: 4 reps

[Standing] Barbell Press-behind-neck [from hang-clean position]:

Set 1: 75 lbs: 12 reps
Set 2: 125 lbs: 2 reps; 75 lbs: 6 reps
Set 3: 125 lbs: 2 reps; 75 lbs: 5 reps
Set 4: 75 lbs: 7 reps

Hang Clean:

Set 1: 115 lbs: 6 reps [standard grip]
Set 2: 165 lbs: 3 reps [standard grip]
Set 3: 165 lbs: 2 reps [standard grip]
Set 4: 115 lbs: 6 reps [wide grip]

I did these late in the workout to make them harder...and harder they were

Barbell Shrug [wide grip]:

2-count pause at top

Set 1: 115 lbs: 10 reps
Set 2: 115 lbs: 10 reps
Set 3: 195 lbs: 5 reps

I do barbell shrugs relatively light because when i shrug heavy i feel it anywhere other than my traps. i feel i get better trap growth from clean anyway...so i emphasize cleaning movements moreso.

Cardio: 30 minutes on Stationary bike

[*Narkissos*]

Thursday 30th June...Rest

[*Narkissos*]

Friday 1st July 2005

Chest and Biceps

Chest:

Flat Dumbell Fly:

Set 1: 25 lb dumbells: 20 reps
Set 2: 30 lb dumbells: 20 reps
Set 3: 40 lb db: 10 reps; 30 lbs db: 10 reps; 25 lb db: 10 reps [dropset]

Body feels tired. Grip's burning...probably from wrestling with my dog... He's got a bone-crushing grip...and thinks i'm a chew-toy

Incline Dumbell Bench-press:

Please note: i'm training by myself... i'm no longer going to muscular failure...just biomechanical failure: the point where i can no longer complete a rep in good form; I've no spotter on any of my exercises..neither do i want one

Set 1: 70 lb dumbells: 10 reps
Set 2: 70 lb dumbells: 7 reps
Set 3: 80 lb dumbells: 5 reps
Set 4: 90 lb dumbells: 2 reps
Set 5: 70 lb dumbells: 6 reps

Flat Dumbell Bench press:

Set 1: 70 lb dumbells: 6 reps
Set 2: 70 lb dumbells: 6 reps
Set 3: 80 lb dumbells: 4 reps
Set 4: 85 lb dumbells: 3 reps
Set 5: 70 lb dumbells: 6 reps

[bodyweight] Pushups:

Set 1: 15 reps
Set 2: 11 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps

At the end of chest i did get a pretty good pump

Biceps:

My arms swole up like melons...a dude who'd offer me coaching tips at my previous gym was there...and he said "shit what're using?" That was a great feeling...I'm like14 lbs lighter and he's here saying i look bigger than last week

Seated Barbell Curl:

This is an exercise i read about in a power-lifting text.Works the bis tru the upper range....the reduced range of motion allowing heavier weights. I sat on a bench, with the barbell on my lap...loaded up and curled like a normal curl...I realised on later examination that the movement wasn't actually half that of the normal range..but rather 3/4 of a normal movement...THe only thing missing was the stretch at the bottom. It was very strict and very painful...my bis swole up like woah

Set 1: 75 lbs: 10 reps
Set 2: 75 lbs: 8 reps
Set 3: 75 lbs: 6 reps
Set 4: 75 lbs: 6 reps

Concentration curls:

I decided to follow this upper range exercise with one that focused on the lower range. I did these concentration curls without my arm braced against my leg. I bent over at the waist from a seated position...and let my arm hang free...lack of support made it a leverage free movement...like the bodybuilders of old used

4 sets: 20 lb dumbells: 8 reps each arm...each set

Full-range barbell curls:

I did these standing against the power rack...with the support beam pressed between my shoulder blades...to eliminate cheating.'Twas a new feeling...so, though i lvoe to toss about weight, i may start doing these strict barbell curls as my mainstay. The support beam limited my poundages somewhat...Shit... 'somewhat' is the understatement of the year...lol

Set 1: 45 lbs: 7 reps
Set 2: 45 lbs: 8 reps
Set 3: 45 lbs: 8 reps

[*Narkissos*]

Saturday 2nd July

Sunday 3rd July

Rest

[*Narkissos*]

Monday 4th July 2005...Bodyweight down to 182 lbs [12 more to be lost]

Back, Abs, Cardio

Back:

Chins to front [bodyweight]:

Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps

I used chins to warm up towards a major back session...I didn't count these as actual exercises

Behind-the-neck Chins [bodyweight]:

Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps

Deadlifts:

Set 1: 115 lbs: 15 reps [no straps]
Set 2: 295 lbs: 7 reps [no straps]
Set 3: 475 lbs: 1 rep [straps]
Set 4: 385 lbs: 4 reps [straps]
Set 5: 295 lbs: 6 reps [no straps]
Set 6: 295 lbs: 6 reps [no straps]

The 475 came up a lot easier this week. I think i won't try singles every week. I think i'll hit it every two weeks...or every three weeks. Singles are too taxing

Barbell Rows:

Set 1: 115 lbs: 12 reps
Set 2: 195 lbs: 6 reps; 115 lbs: 6 reps
Set 3: 245 lbs: 4 reps; 165 lbs: 4 reps; 115 lbs: 4 reps
Set 4: 115 lbs: 8 reps [wide grip]

Close-grip V-bar Pulldowns:

Set 1: 105 lbs: 12 reps
Set 2: 155 lbs: 5 reps; 125 lbs: 3 reps; 105 lbs: 3 reps
Set 3: 155 lbs: 4 reps; 115 lbs: 4 reps; 95 lbs: 4 reps
Set 4: 105 lbs: 12 reps

Straight-bar Straight-arm pullovers:

Set 1: 45 lbs: 12 reps
Set 2: 45 lbs: 12 reps
Set 3: 65 lbs: 5 reps; 45 lbs: 4 reps
Set 4: 65 lbs: 4 reps; 45 lbs: 4 reps

Abs:

Roman Chair Sit-ups:

Set 1: bodyweight: 20 reps
Set 2: bodyweight + 40 lb dumbells: 10 reps
Set 3: bodyweight: 8 reps
Set 4: bodyweight: 8 reps
Set 5: bodyweight: 8 reps

Cardio: 30 minutes [stationary bike]

I trained today alone again...was a great session.

[doctorherb]

I'm doing The Nationals here.

It's on August 20th.

I'm just over 190 right now.

the Nationals?? In Aug.?? I dont think so.....Oct. I believe....You must not be doing the NPC nationals.....What nationals are you talkin bout???

[*Narkissos*]

I live in Barbados Herb...an island in the Caribbean.

Our Nationals is an IFBB sanctioned contest...dated august 20th...titled BABBFF [Barbados Amateur Bodybuilding and Fitness Federation] Nationals

Our regionals is in October i believe...title CAC [Central America and Caribbean] Championships

[doctorherb]

I live in Barbados Herb...an island in the Caribbean.

Our Nationals is an IFBB sanctioned contest...dated august 20th...titled BABBFF [Barbados Amateur Bodybuilding and Fitness Federation] Nationals

Our regionals is in October i believe...title CAC [Central America and Caribbean] Championships

Sweet...It's your turn to be on top bro!! Cant wait to see pics...my show is on the same day...BTW, i like your website...pretty cool!

[*Narkissos*]

Thanks Herb...that means a lot. Best of luck with your own competition. Are you keeping a log too?

Tuesday 5th July 2005...rest

[*Narkissos*]

Wednesday 6th July 2005

Shoulders; Chest; Cardio

Shoulders:

Clean and Press:

2 warm-ups....bare bar

Set 1: 115 lbs: 8 reps
Set 2: 165 lbs: 5 reps
Set 3: 115 lbs: 7 reps
Set 4: 115 lbs: 5 reps

Smith-Machine Press-Behind-Neck:

I swear on this machine the negative is twice as heavy as the positive...i dunno how...but i was crying like a bitch while using HALF the weight i'd normally use

Set 1: 50 lbs: 9 reps
Set 2: 50 lbs: 6 reps
Set 3: 50 lbs: 6 reps
Set 4: 50 lbs: 6 reps

Barbell Shrugs:

Set 1: 115 lbs: 8 reps
Set 2: 115 lbs: 8 reps
Set 3: 195 lbs: 5 reps
Set 4: 195 lbs: 5 reps
Set 5: 115 lbs: 10 reps

Chest:

[Narrow Grip] Flat Barbell Bench Press:

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 5 reps
Set 3: 225 lbs: 4 reps
Set 4: 225 lbs: 4 reps; 135 lbs: 4 reps

[Narrow Grip] Decline Barbell Bench press:

Set 1: 135 lbs: 7 reps
Set 2: 135 lbs: 7 reps
Set 3: 135 lbs: 6 reps
Set 4: 135 lbs: 7 reps

Incline Dumbell Bench Press:

Set 1: 60s: 5 reps
Set 2: 60s: 6 reps
Set 3: 60s: 5 reps

[bodyweight] Pushups:

Set 1: 9 reps
Set 2: 7 reps
Set 3: 8 reps

Cardio: 45 minutes...high incline treadmill

Today's Diet:

Meal 1:
1 can mackerel; 1/2 tsp olive oil (65 gr pro/14 gr carb/28 gr fat)

Meal 2:
1 can mackerel; 2 cups Okras (65 gr pro/14 gr carb/ 21 gr fat)

Meal 3: PWO
1 scoop protein powder; 2 scoops dextrose (24 gr pro/84 gr carb/ 0 gr fat)

Meal 4: PPWO
1 scoop protein powder; 1/2 cup Steel cut Oats ( 29 gr pro/ 31 gr carb/ 3 gr fat)

totals: pro: 183 gr; 143 gr carbs; 52 gr fat

[*Narkissos*]

Explaining yesterday's diet:

i'm taking in around 1 gram of pro per perceived LBM.

I plan to be in shape at 170...thus...approximating for 170 LBM..i'm just over my desired intake.

The protein content of the PWO and PPWO meals: These two meals are carb dominant.

On consuming only 4 meals that day: i started my day in the afternoon...i've been sleeping a lot more(which is a blessing cus before i was averaging 4 hours per day)...so i bump the protein in the pre-training meals.

The okras i've been consuming because i like them...and to bump my fiber intake...also to up digestive caloric expenditure...They, being of negligible calories.

So far...i'm down 16 pounds...my strength is still up. My deadlift is still at 475...a personal best...even tho i'm only at 182lbs bodyweight right now. I'm getting harder...I predict this'll be my best condition ever.

~Corey

[*Narkissos*]

Thusday 7th July...Legs & Abs

I almost didnt' train today...When i did (about 8pm..) i was nauseous as hell. I had stacked two different OTC fat-burners...and consumed too much caffeine otherwise (1 diet rip-it...the equivalent of 2 zero carb red-bulls...)..topped that up with a couple diet pepsis. My heart went into overdrive...as did my stomach. It was surprising cus i'm not stimulant sensitive. It lasted all day and nite...bleh

Hamstrings:

I decided on doing hams first cus my knees were hurting. In fact i left squats to the very last exercise..when i knew they be their hardest...but least painful (for my knees at least).

[bodyweight] Hyperextensions:

3 sets: 10 reps each set

Seated Leg-curl:

Slow and controlled.

Set 1: 90 lbs: 12 reps
Set 2: 135 lbs: 4 reps; 90 lbs: 8 reps
Set 3: 90 lbs: 12 reps

Stiff-leg deadlifts:

This was my main hamstring exercise...

Set 1: 115 lbs: 10 reps
Set 2: 195 lbs: 10 reps
Set 3: 245 lbs: 6 reps
Set 4: 195 lbs: 8 reps

Quads:

Leg-extensions:

Noting the gym owner's contempt last week regarding my poundages, i kept it lighter...and did a slower more controlled and deliberate movement.

Set 1: 45 lbs: 20 reps
Set 2: 45 lbs: 20 reps
Set 3: 90 lbs: 15 reps
Set 4: 90 lbs: 15 reps

Truth be told, i felt like shit...fudging fat-burners. My system was hyper to the point of feeling weak.

Barbell Squats:

Set 1: 225 lbs: 8 reps
Set 2: 225 lbs: 8 reps
Set 3: 225 lbs: 8 reps
Set 4: 225 lbs: 8 reps
Set 5: 315 lbs: 3 reps; 225 lbs: 5 reps

I used a wider stance on these because it hurt my knee less. It wasn't a 'wide' stance persay tho...cus i normally squat with a very narrow stance.Today's stance was just outside shoulder width...and as deep as usual.

Abs:

Seated Leg-raises: 5 sets: rep til failure

No cardio today...

Today's food consumption:

1/2 hour prior to meal 1: 1 serving "lean system 7"

Meal 1:
2/3 can of mackerel; 2 cups okras (40 gram pro; 10 grams carbs; 14 grams fat)

Meal 2:
1 can tuna; 1 tbsp olive oil; 1 diet pepsi (30 gr pro; 0 gr carb; 14 gr fat)

prior to meal 3: 1 serving animal stak 2 (with thermogenic agents); 1 zero calorie Rip-it

Meal 3: pre-training
2 scoop protein powder; 2 soft-boiled free-range eggs (48 grams pro; 8 grams carb; 9 grams fat: free range eggs are smaller than regular eggs)

Meal 4: PWO
1 scoop protein powder; 2 scoops dextrose (24 gram pro; 84 gr carbs; 0 gram fat)

Meal 5: PPWO
1 cup brown rice; 300 grams liver (55 gr pro; 51 gr carb; 15 gr fat)

Totals: 197 gram protein; 153 gram carb; 52 gram fat

[*Narkissos*]

Friday 8th July 2005...Rest

11 a.m. 3 'LS7" caps

Meal 1: (12 p.m.)

200 grams Liver; 1 cup rice (38gr pro; 50 gr carb; 10 gr fat)

2:45 p.m. Diet Coke; 1 pack 'animal cuts'

Meal 2: (4:30 p.m.)

1 can Mackerel; 2 cups okras (65 gr pro; negligible carb; 21 gr fat)

Meal 3: (7 p.m.)

Coffe [black]; 240 gr minced beef w/ diced celery and okras

Meal 4: (11:15 p.m.)

2 scoops protein powder; 1 tbsp olive oil

Meal 5: (2:30 a.m.)

2 scoops protein powder; 1 tbsp olive oil

Meal 6: (5:30 a.m.)

2 scoops protein powder; 1 tbsp olive oil; 1/2 cup wheat bran

I got in from work at about 5:30 a.m. Saturday morning

[*Narkissos*]

Saturday 9th July 2005...

Arms:

Warm-up:
1 Set: Bench dip superset w/ underhand grip chin
2 Sets: Push-ups superset w/ underhand grip chin
1 Set: Barbell Partials superset w/ skull crushers

Triceps:

Skull-Crushers:

Set 1: 45 lbs: 12 reps
Set 2: 65 lbs: 6 reps; 45 lbs: 4 reps
Set 3: 65 lbs: 5 reps; 45 lbs: 3 reps

Reverse-Grip Bench-press:

(trying these for the first time)

Set 1: 95 lbs: 7 reps
Set 2: 95 lbs: 7 reps
Set 3: 95 lbs: 8 reps

Unilateral Overhead Dumbell Extensions:

Set 1: 15s: 12 reps
Set 2: 20s: 7 reps
Set 3: 25s: 4 reps; 15s: 4 reps

Biceps:

Seated Barbell curl:

(Upper-Range-Specific Only)

Set 1: 85 lbs: 12 reps
Set 2: 105 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 4 reps
Set 3: 105 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 5 reps

Narrow Grip Barbell curls:

full-range exercise

Set 1: 145 lbs: 4 reps
Set 2: 125 lbs: 4 reps
Set 3: 105 lbs: 4 reps
Set 4: 85 lbs: 3 reps; 65 lbs: 3 reps; 45 lbs: 4 reps

Uni-Lateral Hammer Curl:

Set 1: 20s: 12 reps
Set 2: 30s: 5 reps; 20s: 4 reps; 15s: 6 reps
Set 3: 30s: 6 reps; 20s: 4 reps; 15s: 5 reps

Calves:

Calf-Raises [on the hacksquat machine]:

5 Sets @ 120 lbs: 20 reps per set

Seated Calf-Raise:

4 sets @ 90 lbs: 15 reps per set

10:30 a.m. 3 "Ls7" caps

12 p.m. Meal 1: 160 grams minced beef; diced celery & okras

2:00 p.m. Train: Arms, Calves

3:30 p.m. Meal 2: PWO: 2 scoops protein powder; 2 scoops dextrose

4:00 p.m. Nap

4:30 p.m. Meal 3: PPWO: 1 can tuna; 1/2 cup oats

5:00 p.m. Back to work

7:00 p.m. 3 "Ls7" caps

8:00 p.m. Meal 4: diced chicken, pork, and vegetables

11:50 p.m. Meal 5: 2 scoops protein powder; 1 tbsp olive oil

Here's where the weekend went further down hill.

I had to go pick up some equipment @ 2a.m. for my father's business.

At 3 a.m. the van i was driving broke down on the freeway.

I was stranded there til around 7 am..without food. At eight a.m. i got towed back to my workplace...had some mystery meat.

I got home around 10 a.m. ...totally ****ed over weekend eating and resting

~Corey