My training Journal...

[*Narkissos*]

Thanks man...Trying to get bigger and stronger.

No gear...No supps...Just me and the weights.

It's hard.

Thanks for following.

~Corey

[*Narkissos*]

Tuesday 29th November

Chest; Tri; Shoulders

Incline Dumbell Press:

Warmup:
50 lb dumbells: 10 reps
60 lb dumbells: 10 reps

Worksets:

Set 1: 100 lb dumbells: 6 reps (unassisted: Personal Best)
Set 2: 120 lb dumbells: 4 reps (assisted)... 80 lb dumbells: 3 reps
Set 3: 100 lb dumbells: 4 reps (some assitance).. 80 lb dumbells: 2 reps

This was sweet...

Incline Fly:

Set 1: 40 lb dumbells: 8 reps
Set 2: 50 lb dumbells: 6 reps
Set 3: 60 lb dumbells: 5 reps; 40 lb dumbells: 5 reps
Set 4: 25 lb dumbells: 20 reps (pump set)

Dumbell Decline Press:

Set 1: 100 lb dumbells: 6 reps
Set 2: 90 lb dumbells: 7 reps
Set 3: 80 lb dumbells: 7 reps
Set 4: 65 lb dumbells: 10 reps (rep-out)

Close-grip Bench:

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 6 reps
Set 4: 135 lbs: 6 reps (this set was Very-close-grip. My hands were almost touching)

Seated Lateral Raise:

Set 1: 25 lb dumbells: 12 reps; 15 lb dumbells: 10 reps
Set 2: 40 lb dumbells: 6 reps; 20 lb dumbells: 6 reps

Seated Bent Lateral Raise:

Set 1: 40 lb dumbells: 6 reps; 15 lb dumbells: 9 reps (some chick had stolen the 20s from under me mid-set so i had to use these)

Set 2: 40 lb dumbells: 6 reps; 25 lb dumbells: 6 reps

Standing Dumbell Front Raises:

2 sets: 20 lb dumbells: 15 reps; 15 reps

Arnold Presses:

Set 1: 40 lb dumbells: 8 reps
Set 2: 55 lb dumbells: 4 reps; 40 lb dumbells: 2 reps
Set 3: 55 lb dumbells: 4 reps; 40 lb dumbells: 2 reps

Dumbell Shrugs:

No straps...

Set 1: 100 lb dumbells: 12 reps
Set 2: 120 lb dumbells: 8 reps

[*Narkissos*]

Thursday 1st December 2005

Back; Bis

I wasn't planning on training today...Hadn't slept in two days...and hadn't eaten much of anything today. I thought that'd cause a drop in my deadlift Max. Seeing that my workout is built around deadlifting that would've been reason enough for me not to train today. But my training partners (yes, i got a couple over the last week) would have none of that...

Deadlifts:

Warmup:

No straps used during these sets...

Bare bar: 2 set: 10 reps; 10 reps
135 lbs: 10 reps
225 lbs: 10 reps
315 lbs: 6 reps

Workset:

Used Straps on this set...

Set 1 (dropset): 455 lbs: 2 reps; 315 lbs: 8 reps (failure)

Barbell Rows:

My erectors were pretty much raped at this point... Barbell Rows: Over hand grip..torso parallel to floor

Set 1: 135 lbs: 12 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

Corner Rows:

Set 1: 70 lbs: 12 reps
Set 2: 140 lbs: 8 reps
Set 3: 210 lbs: 4 reps; 140 lbs: 4 reps; 105 lbs: 4 reps (Personal Best)

Underhand-grip Lat-Machine Pulldowns:

Set 1: 200 lbs: 5 reps; 140 lbs: 4 reps; 105 lbs: 4 reps
Set 2: 200 lbs: 4 reps; 140 lbs: 4 reps; 105 lbs: 4 reps
Set 3: 200 lbs: 5 reps; 140 lbs: 4 reps; 105 lbs: 4 reps

Seated Alternate Dumbell Curl:

Set 1: 50 lb dumbells: 8 reps
Set 2: 60 lb dumbells: 4 reps; 30 lb dumbells: 6 reps
Set 3: 60 lb dumbells: 4 reps; 30 lb dumbells: 7 reps

Unilateral Dumbell Preacher Curls:

Set 1: 20 lb dumbell: 12 reps
Set 2: 30 lb dumbell: 7 reps
Set 3: 40 lb dumbell: 6 reps (2 unassisted...4 negatives)

Standing Rope Curls:

3 sets: pump sets... til failure

[Keyser Sozey]

Good stuff, Nark. I found two new training partners as well.
Btw, those numbers aren't too shabby for being natty.

[*Narkissos*]

Not shabby at all... i'm a sub-200lb beast lmao!

[*Narkissos*]

Monday 5th December 2005

Chest; Shoulders (light); Triceps

Status: I had my first end-of-semester exam today at 9am. For it, i crammed til 4:00 am...went to bed by 4:30 am... I woke at 6 am...to be ready to meet my ride to school at 7 am. After the exam i came home... feeling unwell. I chilled for a bit and ate once. Napped for 1/2 hour then had a small snack and a redbull 'energy drink'. That being said, tonight's workout reflected the lack of sleep and piss poor eating.

Barbell Flat Bench:

Seems like everyone in the gym was doing chest tonight...dumbell bench at that. With nowhere else to work i was forced to attempt a barbell bench. With no prior warm-up, my workout went as follows

Set 1: 135 lbs: 12 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 6 reps
Set 4: 225 lbs: 6 reps; 135 lbs: 6 reps

Incline Dumbell Press:

Set 1: 100 lb dumbells: 6 reps
Set 2: 100 lb dumbells: 6 reps
Set 3: 100 lb dumbells: 5 reps; 50 lb dumbells: 5 reps

Incline Fly:

The bench i used was hella wobbly. The lack of stability manifested itself through pain in my shoulder. It was a bitch...but i worked through it: seeing it as a means to an end.

Set 1: 35 lb dumbells: 8 reps
Set 2: 50 lb dumbells: 8 reps
Set 3: 40 lb dumbells: 8 reps

Shoulders:

Seated Barbell Press (to front):

My low strength was really reflected here. After set one pathetic attempt at bitch weight i decided on using a lighter weight for a set number of full range reps followed by partials to failure...

Set 1: 135 lbs: 2 reps
Set 2: 95 lbs: 8 reps
Set 3: 95 lbs: 6 reps + partials to failure
Set 4: 95 lbs: 8 reps + partials to failure
Set 5: 95 lbs: 6 reps + partials to failure

Cable Upright rows:

Set 1: 30 lbs: 20 reps
Set 2: 65 lbs: 10 reps
Set 3: 105 lbs: 6 reps; 65 lbs: 6 reps
Set 4: 105 lbs: 5 reps; 65 lbs: 5 reps

Triceps:

Tricep Pressdowns:

Set 1: 45 lbs: 20 reps
Set 2: 55 lbs: 20 reps
Set 3: 65 lbs: 20 reps (rest; pause)

Lying Unilateral Dumbell Extensions:

Set 1: 15 lb dumbell: 15 reps
Set 2: 20 lb dumbell: 9 reps
Set 3: 20 lb dumbell: 10 reps

[*Narkissos*]

Tuesday 6th December 2005

Legs

Warm-up: 6 sets: bodyweight squats: 5-10 rep range

Barbell Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 4 reps (unassisted: Personal Best)
Set 5: 405 lbs: 3 reps; 315 lbs: 3 reps; 225 lbs: 6 reps

I'm getting so strong from session to session...my spotters walked away from me when i was squatting cus they were feeling neglected..cus i never use them anymore. I'm not using any form of anabolic nor supplements, 'cept food, but i don't feel 'natural' in the least. 495 here i come!

Dumbell Walking Lunges:

Set 1: 40 lb dumbells: 6 reps
Set 2: 50 lb dumbells: 6 reps
Set 3: 60 lb dumbells: 6 reps
Set 4: 60 lb dumbells: 6 reps

These were ill...

Seated Leg-curls:

Set 1: 90 lbs: 12 reps
Set 2: 125 lbs: 8 reps; 90 lbs: 7 reps
Set 3: 115 lbs: 8 reps; 70 lbs: 7 reps
Set 4: 115 lbs: 8 reps; 90 lbs: 7 reps

Calf-raises:

These were done on the leg-press machine...

Set 1: 300 lbs: 30 reps
Set 2: 800 lbs: 7 reps; 660 lbs: 3 reps; 570 lbs: 3 reps
Set 3: 660 lbs: 6 reps; 490 lbs: 6 reps
Set 4: 660 lbs: 6 reps; 490 lbs: 4 reps; 300 lbs: 5 reps
Set 5: 300 lbs: 20 reps (rest-pause: 15 reps followed by 5 more)

Stretching was doen between sets for a 10-count. At the end of the session i stretched, one calf at a time, on the calf block. The first set of stretches was with my bodyweight... for a 20-count on each calf. The second set was with a 45 lb plate in one hand... for a 20-count on each calf.

Prognosis?

I ****ing love training!

[Keyser Sozey]

hey bro...nice stuff!! WOndering how and what your theories are behind the pw shake, then a myoplex than a meal before bed.....myoplex is decent?

*sighs*

[*Narkissos*]

*sighs*

...thread purged

[*Narkissos*]

Thursday 8th October: 30 minute shoulders

Was on AR till 5 am.. had an exam at 4 pm...crammed between 5 am and 3 pm...This brief workout was a reflection of that My thursday morning client had to be re-scheduled to thursday evening... So i forfeited my own training session...and did this shoulder primer in the 1/2 hour where she was doing cardio

Behind the Neck Press:

Warmup:

bare bar: 30 reps
bare bar: 20 reps

Set 1: 95 lbs: 12 reps
Set 2: 135 lbs: 3 reps; 95 lbs: 4 reps
Set 3: 95 lbs: 8 reps
Set 4: 95 lbs: 6 reps
Set 5: 95 lbs: 5 reps
Set 6: 95 lbs: 6 reps
Set 7: 95 lbs: 5 reps
Set 8: 95 lbs: 5 reps
Set 9: 95 lbs: 6 reps
Set 10: 95 lbs: 6 reps

Seated Lateral Raises:

5 sets: 20 lb dumbells: 10 reps each set

One arm lateral raise:

Set 1: 10 lb dumbell: 20 reps
Set 2: 12 lb dumbell: 15 reps

This workout was characterised by very short rest periods

[*Narkissos*]

Saturday 10 December 2005

Back; Bis

Was hella tired today...so i dropped my heavy rows and deads... Trained for 'the pump' today instead.

Lat Machine Pulldowns:

These were done with an underhand (i.e. reverse) grip...

Set 1: 105 lbs: 15 reps
Set 2: 145 lbs: 10 reps
Set 3: 200 lbs: 4 reps; 145 lbs: 6 reps
Set 4: 200 lbs: 3 reps; 145 lbs: 4 reps; 125 lbs: 4 reps; 85 lbs: 4 reps

Low-pulley Row:

This was done with a short bar...the one used for tricep pressdowns...using an underhand (i.e. reverse) grip identical to that used on the lat-machine pulldowns.

Set 1: 125 lbs: 10 reps
Set 2: 200 lbs: 6 reps; 145 lbs: 6 reps
Set 3: 225 lbs: 4 reps; 145 lbs: 8 reps
Set 4: 200 lbs: 4 reps; 125 lbs: 6 reps; 105 lbs: 5 reps

Weighted Hyperextension:

I increased the weight by using 45-lb plates...held close to my torso.

Set 1: bodyweight: 15 reps
Set 2: 45 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 135 lbs: 9 reps (could not complete another rep)

Chins to front:

4 sets: boduweight: 7 reps; 6 reps; 6 reps; 6 reps

Alternating Dumbell Curl:

3 sets: 30 lb dumbells: 10 reps; 10 reps; 10 reps

One arm Preacher Curl:

3 sets: 20 lb dumbells: 10 reps; 10 reps; 10 reps
2 sets: 10 lb dumbells: 20 reps; 20 reps

[BajanBastard]

Who cares?

[*Narkissos*]

Who cares?

Time to get your ass back in the gym dude.

You've been missing in action for like a month.

I'm hitting Chest and tris on Monday..you coming?

Holla

[chest6]

Was on AR till 5 am

yesssssss trying to outwhore me

[*Narkissos*]

Monday 12th December

Chest; Tris;

General Warm-up:

Chins to front ss w/ external shoulder rotations:

chins: bodyweight: 4 sets: 6 reps; 6 reps; 6 reps; 6 reps
rotations: broomstick: 10 reps; 10 reps; 10 reps; 10 reps

Incline dumbell Press:

Set 1: 60 lb dumbells: 6 reps
Set 2: 80 lb dumbells: 6 reps
Set 3: 100 lb dumbells: 4 reps
Set 4: 110 lbs dumbells: 4 reps (assisted)
Set 5: 100 lb dumbells: 6 reps (4+ 2 spots)

Flat Fly:

Set 1: 25 lb dumbells: 10 reps
Set 2: 35 lb dumbells: 10 reps
Set 3: 40 lb dumbells: 10 reps

Barbell Flat Bench Press:

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 185 lbs: 6 reps
Set 4: 225 lbs: 3 reps; 135 lbs: 4 reps

Parallel Bar dips:

4 sets: bodyweight: 6 reps; 6 reps; 5 reps; 6 reps

Tricep Pressdowns:

Set 1: 65 lbs: 10 reps
Set 2: 85 lbs: 8 reps; 65 lbs: 4 reps
Set 3: 95 lbs: 4 reps; 75 lbs: 4 reps; 55 lbs: 4 reps

Reverse Grip Bench Press:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 3 reps; 95 lbs: 6 reps
Set 3: 135 lbs: 6 reps

Behind the Neck Chins:

3 sets: bodyweight: 6 reps; 6 reps; 6 reps

[*Narkissos*]

Wednesday 14th December 2005

A.m.:

Bodyweight Chins:

To front:

4 sets: 10 reps; 8 reps; 6 reps; 6 reps

Behind the Neck:

4 sets: 6 reps; 6 reps; 6 reps; 6 reps

P.M.

Legs:

I rode to the gym tonight so that was more or less part of the warm-up process.

general warmup: 10-minute bike ride
bodyweight squats: 6 sets of 5 reps

Barbell Squat:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 405 lbs: 4 reps; 315 lbs: 4 reps
Set 4: 315 lbs: 10 reps

Front Squat:

Set 1: 135 lbs: 15 reps
Set 2: 225 lbs: 2* reps; 135 lbs: 6 reps

*I got stuck in the bottom position on the start of the 3rd rep of the second set...so i made it a dropset.

Leg-press:

Set 1: 660 lbs: 8 reps
Set 2: 660 lbs: 8 reps

Hyperextensions:

These were chracterised by mininal lumbar recruitment. I contracted my glutes and hams fully without arching my back.. all the while doing this without my torso reachign parallel to the floor...thus eliminating the dynamic contraction of the spinal erectors. In effect it felt like a suspended rounded-back stiff-legged deadlift

3 sets: bodyweight: 20 reps; 20 reps; 20 reps

At the end of this my hams were on fire..the constant stretching made seated leg-curls a hella difficult.

Seated Leg-curls:

Set 1: 45 lbs: 20 reps
Set 2: 70 lbs: 15 reps
Set 3: 100 lbs: 10 reps

Due to the state of constant stretching present during the previously movement, i got a 'cramping' at the end of each set of leg-curls. This is probably due to overcompensation..as the two exercises are on two totally different ends of the spectrum.

Smith Machine Standing Calf-raise:

warm-up: bar x 10 reps
Set 1: 180 lbs: 15 reps
Set 2: 360 lbs: 6 reps; 270 lbs: 5 reps; 180 lbs: 4 reps
Set 3: 450 lbs: 4 reps; 270 lbs: 4 reps; 180 lbs: 7 reps

I remember, not too long ago, when i could've done 14 45-lb plates (630 lbs) on this machine. Today i just couldn't bear the pain of the weight presing down tru my traps.

(Leg-press machine) Calf-Raise:

Set 1: 300 lbs: 20 reps (rest; pause)
Set 2: 480 lbs: 10 reps (straight)
Set 3: 660 lbs: 6 reps; 480 lbs: 6 reps; 300 lbs: 8 reps (dropset)

I didn't get as heavy here today..but that is attributed to me having done the standing calf-raise prior

PWO: 15 minute bike ride home..followed by PWO shake

[*Narkissos*]

Thursday 15th December 2005

Shoulder; Triceps

I've started back riding my bike to the gym..so each weight session will be preceded by a 5-15 minute bike ride...and followed by the same

General warm-up:
Chins: to front: bodyweight: 4 sets: 6 reps each set
Rotator cuff work: 4 sets: 10 reps each set

Clean and Press:

Today i decided on splitting my shoulder workout into three phases: low-rep; medium-range reps; and high-rep.

warm-up: bare bar: 12 reps

Low-rep work

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 7 reps
Set 3: 155 lbs: 5 reps
Set 4: 155 lbs: 5 reps
Set 5: 135 lbs: 6 reps

Behind the Neck Press:

Medium-range rep work: I lowered the bar to my traps on each rep

Set 1: 75 lbs: 15 reps
Set 2: 75 lbs: 15 reps
Set 3: 75 lbs: 15 reps

One-arm Standing Dumbell Lateral Raise:

High-rep approach

Set 1: 10 lb dumbell: 30 reps
Set 2: 20 lb dumbell: 20 reps
Set 3: 30 lb dumbell: 10 reps

Cable Upright rows:

Set 1: 65 lbs: 12 reps
Set 2: 105 lbs: 6 reps; 65 lbs: 4 reps
Set 3: 105 lbs: 6 reps; 65 lbs: 6 reps

Tricep Pressdowns:

No previous warm-up

Set 1: 105 lbs: 6 reps
Set 2: 105 lbs: 6 reps
Set 3: 105 lbs: 6 reps
Set 4: 115 lbs: 3 reps; 95 lbs: 4 reps; 75 lbs: 5 reps; 55 lbs: 6 reps

Reverse-grip Bench Press:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 6 reps
Set 3: 135 lbs: 10 reps

[*Narkissos*]

Saturday 17th December 2005

**Each session will be preceded by a bike ride to the gym... and followed by a bike ride home

Back; biceps; Abs

(bodyweight)Chins to front:

Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 6 reps
Set 6: 6 reps
Set 7: 8 reps

Deadlifts:

Warm-up: bare bar: 2 sets: 5 reps each set

Set 1: 225 lbs: 5 reps (no straps)
Set 2: 315 lbs: 5 reps (no straps)
Set 3: 500 lbs: failed attempt (w/ straps)
Set 4: 405 lbs: 5 reps (w/ straps)**

**There was no rest moving from set 3 to set 4...when i couldn't get the bar moved.. i got my training partners to immediately strip the bar down to 405 and i started the set

Bent Over Barbell Rows:

These were done with my Torso parallel to the floor. I used an overhand grip... that was outside shoulder-width. Noteworthy is the fact that i don't use straps on rowing movements.. only on Very heavy deads and maybe shrugs.

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

One-arm Dumbell Row:

Execution: at the start of each rep my palm faces my shins... It's in exactly the same position as the starting point of the barbell row. At the point of peak contraction my palm is turned so it faces my torso. I feel this supination gives me the best contraction. **Note: i always start with my 'weaker arm'.

Set 1: 80 lb dumbell: 15 reps
Set 2: 120 lb dumbell: 6 reps
Set 3: 120 lb dumbell: 8 reps

Reverse-grip pulldowns superset with dumbell Shrugs:

Set 1: 145 lbs: 10 reps /100 lb dumbells: 10 reps
Set 2: 145 lbs: 8 reps /100 lb dumbells: 8 reps

I think i'll drop these next week

Incline curls:

Set 1: 20 lb dumbells: 15 reps
Set 2: 20 lb dumbells: 10 reps
Set 3: 20 lb dumbells: 12 reps

Seated Alternate Dumbell Curls:

Set 1: 50 lb dumbells: 5 reps**
Set 2: 50 lb dumbells: 5 reps

**I actually started with the 60 lb dumbells... but my bis being pre-exhausted protested..so i put them down and picked up the 50s

One-arm dumbell preacher curls:

Set 1: 20 lb dumbell: 15 reps
Set 2: 40 lb dumbell: 3 reps; 30 lb dumbell: 2 reps; 20 lb dumbell: 2 reps
Set 3: 30 lb dumbell: 6 reps

My left arm seems to be a lot weaker than my right...thus i started with it... Still... i had to stop the last two sets short with my right arm. My right arm could've executed at least 1 or 2 more reps... but i didn't want to exacerbate the unbalance.

Incline situps:

3 sets: 20 reps; 20 reps; 20 reps

Hanging Leg-raises:

3 sets: 10 reps; 10 reps; 10 reps

[*Narkissos*]

19th December 2005

Had an exam today...Due to study demands i only got one meal(at lunch time) and one snack (pre-training) in the whole day. Tonight's training session was fueled by pure will.

Chest

As with the previous workouts over the past week... this session was preceded by a bike ride to the gym. In addition, it was followed by a bike ride home.. In total it was probably, cumulatively, 15 minutes of riding

Warmp-up: Internal/External Shoulder rotation: 50 reps

Incline Dumbell press:

Set 1: 50 lb dumbells: 6 reps
Set 2: 60 lb dumbells: 6 reps
Set 3: 80 lb dumbells: 6 reps
Set 4: 100 lb dumbells: 4 reps

Barbell Flat Benchpress:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 5 reps

I was training by myself...and i wanted to use max poundage. The bench is my weak area.. and 225 lbs is my max... so i decided to do a rest-pause at 100% of my 1 rep max

Set 3: 225 lbs: 1 rep
Set 4: 225 lbs: 1 rep
Set 5: 225 lbs: 1 rep
Set 6: 225 lbs: 1 rep
Set 7: 225 lbs: 1 rep
Set 8: 225 lbs: 1 rep

Set 9: 185 lbs: 5 reps
Set 10: 135 lbs: 10 reps

Parallel bar dips:

4 sets: bodyweight: 6 reps each set

Flat Bench Fly:

The emphasis here was on getting that extra stretch... by lowering my arms below the point where they're parallel to the floor

3 sets: 30 lb dumbells: 10 reps each set

Cross bench Dumbell Pullover:

Execution... torso suspended perpendicular to a flat bench. Feet on floor.. waist lower than the bench.These were fvcking murder on my ribcage and everything in between

Set 1: 30 lb dumbell: 10 reps (just to get a feel..hadn't done this exercise in years)
Set 2: 60 lb dumbell: 10 reps
Set 3: 60 lb dumbell: 10 reps

[*Narkissos*]

Tuesday 20th December 2005.

Quads

Today was another low-energy session. One more exam to go.. that's tomorrow evening. I decided that i wasn't gonna train.. but i leave island Friday morning for a week... so i had no real choice in the matter. This session was less than 30 minutes in length..occuring during the 1/2 hour period where my client was doing her Cardio

warm-up: leg-press: 4 sets: 5 reps each set: 210 lbs

Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps

Barbell lunges:

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 8 reps
Set 2: aborted**

**I started on my right leg... did 6 reps on my right leg...and switched to the left. On the 2nd rep i got a stabbing pain in my glute... so i completed the rep just barely. It was hella painful. I tried another rep and it felt like someone was carving my ass from the inside out. So i aborted

Barbell Front Squat:

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 8 reps

[*Narkissos*]

Wednesday 21 December 2005

Shoulder; Tris; Calves

Today was my last exam for the semester. As last exams go... it did a number on me. It was akin to a prison gangbang

Clean and press:

Starting at the hang-clean position

Warm-up: bare bar: 3 sets: 10 reps each set

Set 1: 140 lbs: 7 reps
Set 2: 140 lbs: 6 reps
Set 3: 140 lbs: 6 reps

Cleans:

From floor...

Set 1: 190 lbs: 2 reps

From the hang-clean position...

Set 2: 140 lbs: 6 reps
Set 3: 140 lbs: 6 reps

Standing Behind the Neck Press:

Starting from the hang clean position.. the bar was cleaned overhead..and then lowered to the traps. From there it was pressed to full extension. My glutes and abs were contracted tru-out the movement. My knees were slightly flexed..and my pelvis tilted backward

Set 1: 75 lbs: 10 reps
Set 2: 95 lbs: 10 reps
Set 3: 115 lbs: 6 reps

Arnold presses:

These were done on a flat bench.. i.e. there was no back support

Set 1: 50 lb dumbells: 8 reps
Set 2: 50 lb dumbells: 5 reps
Set 3: 50 lb dumbells: 6 reps

Parallel Bar dips:

5 sets: bodyweight: 8 reps each set

Tricep Pressdowns:

3 sets: 75 lbs: 10 reps; 8 reps; 10 reps

Calf-raises:

These were done on the leg-press station. The goal here was to get 100 reps by the end of the session.

Set 1: 300 lbs: 20 reps
Set 2: 300 lbs: 20 reps
Set 3: 300 lbs: 20 reps
Set 4: 660 lbs: 6 reps
Set 5: 570 lbs: 6 reps
Set 6: 500 lbs: 6 reps
Set 7: 400 lbs: 10 reps
Set 8: 400 lbs: 12 reps

Preset goal: 100 reps
Actual result: 100 reps

[*Narkissos*]

Thursday December 22nd 2005

Back; Biceps;

This may be my last training session of the year. I'm leaving on the 6a.m. flight to Trinidad. Don't think i'll get to train while there. It's been a long; hard training year. But i loved every moment of it. Today was hella hectic... Didn't eat more than one solid meal.. plus one shake..and a ghey-assed detour protein bar. Tonight's session wasn't bad tho

Wide-grip Chins to Front:

Bodyweight...

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

Reverse-grip chins:

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

Deadlifts:

Didn't much feel like going heavy. Had to train 4 days in a row so i felt that the heavy session would've been too taxing on the CNS

warm-up: bare bar: 2 set: 10 reps each set

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 3 reps; 225 lbs: 7 reps
Set 3: 225 lbs: 20 reps
Set 3: 225 lbs: 15 reps

On the last two sets i don't know why i went so high. There was this skinny kid working in with my training partner and me...and he put like 8 reps in 225 lbs. I thought that was a lil too close to what i was playing around with.. so i just opened the gap between us

Low-Cable Row:

Set 1: 105 lbs: 15 reps
Set 2: 200 lbs: 7 reps
Set 3: 200 lbs: 8 reps
Set 4: 150 lbs: 15 reps

One-arm Dumbell Preacher curl:

6 sets: 20 lb dumbell: 10 reps..each arm..each set

[*Narkissos*]

Here we Go...2006!

[*Narkissos*]

First Workout of the year 2006...

Tuesday 3rd January 2006

Chest and Biceps

Flat Barbell Bench Press:

Bare bar: 10 reps

Set 1: 135 lbs: 30 reps
Set 2: 135 lbs: 20 reps
Set 3: 225 lbs: 6 reps; 135 lbs: 4 reps
Set 4: 225 lbs: 4 reps; 135 lbs: 6 reps
Set 5: 135 lbs: 12 reps

Incline Dumbell Bench Press:

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

Flat Bench Fly:

Set 1: 30 lb dumbells: 12 reps
Set 2: 40 lb dumbells: 10 reps
Set 3: 60 lb dumbells: 4 reps; 40 lb dumbells: 4 reps

Standing Barbell Curl:

45 lb Olympic bar: 2 sets: 10 reps each set

Set 1: 95 lbs: 8 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 5 reps
Set 4: 95 lbs: 8 reps

One-arm dumbell Preacher Curls:

Set 1: 20 lb dumbell: 10 reps
Set 2: 30 lb dumbell: 6 reps
Set 3: 40 lb dumbell: 6 reps

Barbell Reverse Preacher Curl:

Set 1: 25 lbs: 15 reps
Set 2: 45 lbs: 9 reps
Set 3: 45 lbs: 9 reps
Set 4: 55 lbs: 5 reps; 45 lbs: 4 reps

---------------------------------------------

Diet:

Meal 1: Egg fried rice

6 whole eggs, 1 cup of rice

Meal 2: Tuna/egg fried rice

4 whole eggs; 1 can tuna; 2 cups rice

Snack:

Fruit Platter: 4 pieces assorted fruit

Meal 3: Same as meal 2

Train...

Meal 4: PWO

[10 IUs insulin ]: 2 scoops whey, 2 scoops sugar

Meal 5: PPWO

2 cups rice; 1 chicken breast

Meal 6:

2 cups rice; 1 can tuna; 4 whole eggs

[Troder]

That's a heck of a workout....

[*Narkissos*]

That's a heck of a workout....

thanks.. you like?

[*Narkissos*]

As soon as i got accustomed to writing "2005".. 2006 came along...dammit

Wednesday 4th January 2006

Quads; Calves

Intro: I'd normally be training quads; hams and calves.. but seeing that i was unable to train monday.. thus relegating my training this week to 4 consecutive sessions (back being on friday) i didn't think my hams would've recovered enough to make friday's session possible.

**Sidenote: I rode my bike to and from the gym tonight..

General Warm-up:

Light Leg-Extensions:

5 sets: 45 lbs: 10 reps each set

Barbell Squats:

Warmup:
Set 1: 135 lbs: 10 reps (squat to parallel...deliberate pause at bottom)
Set 2: 135 lbs: 10 reps (squat ass-to-ground...deliberate pause at bottom)
Set 3: 135 lbs: 10 reps (squat ass-to-ground...deliberate pause at bottom)
Set 4: 135 lbs: 10 reps (squat ass-to-ground...deliberate pause at bottom)

Work-set:

Set 1: 315 lbs: 6 reps (Squat to Parallel)

Leg-press:

Warm-up:

Set 1: 390 lbs: 10 reps
Set 2: 480 lbs: 10 reps
Set 3: 570 lbs: 10 reps
Set 4: 660 lbs: 10 reps

Workset:

Set 1: 750 lbs: 6 reps

Calves:

Warm-up: Bodyweight Standing Calf-raises: 2 sets: 10 reps each set

Calf-raises on the Leg-press Station:

The goal here was 10 sets of 10 reps with 500 lbs.. but i didn't make it

There was a deliberate pause at the position of maximum stretch. Each rep was executed smoothly

Set 1: 500 lbs: 10 reps
Set 2: 500 lbs: 10 reps
Set 3: 500 lbs: 10 reps
Set 4: 500 lbs: 10 reps
Set 5: 500 lbs: 8 reps
Set 6: 500 lbs: 8 reps
Set 7: 500 lbs: 6 reps
Set 8: 500 lbs: 7 reps
Set 9: 500 lbs: 8 reps
Set 10: 500 lbs: 7 reps

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Today's 'diet':

Meal 1: [10 IUs Insulin ] 2 scoops whey... scoops sugar

Meal 2: 1 1/2 chicken thighs... 3 cups rice

Meal 3: 1 chicken breast... 2 cups rice

Meal 4: 1 chicken breast... 2 cups rice

Train...

Meal 5: PWO: 2 scoop whey... 2 scoops sugar

Meal 6: PPWO: i grilled chicken breast sandwich

[xtinaunasty]

damn nark! that IS impressive. i was wondering what the insulin does for you? is there a reason you decided to have it w/meal one today?

[*Narkissos*]

damn nark! that IS impressive. i was wondering what the insulin does for you? is there a reason you decided to have it w/meal one today?

It wasn't a bad session..a lot lighter than my usual sessions.. but that's cus it was the first for the year.

I'm on insulin again .. as you mentioned

I haven't used an androgen in God knows how long.. i respond great to insulin

Insulin lowers SHBG; it blunts cortisol when applied during the post-prandial state; It raises testosterone indirectly tru it's ability to stimulate LH (luteinising hormone) and FSH (follicle stimulating hormone).. and top that off with its ability to shuttle nutrient like none other.

It's the nectar of the Gods lol

Why did i use it with the first meal?

Well, normally i'd used slin 1-2 twice per day. Post-workout and first thing in the morning would be the best times because logically these are the times when insulin sensitivity are at its highest.

The a.m. spike curtails the catabolism that manifests itself due to 8 hour fast that precedes waking.

Meal 2 is consume one hour after the shot and shake.. so this allows me to shuttle in more nutrients in a shorter space of time.

Couple that with the hypothetical increase in testosterone

Thanks a lot for following.. i appreciate it

Hope my reply answered your question aptly.. if you've anymore questions ask away

~Corey

[xtinaunasty]

Nice! I'm assuming you have to be careful with the dose...? Too much makes you fat right?

[*Narkissos*]

Nice! I'm assuming you have to be careful with the dose...? Too much makes you fat right?

Well.. not necessarily

It's more along the lines of.. improper carb timing and a too high carb to slin ratio would make one get fat.

I've run up to 20 IUs without getting 'fat'...

[Pinnacle]

Today's 'diet':

Meal 1: [10 IUs Insulin ] 2 scoops whey... scoops sugar

Meal 2: 1 1/2 chicken thighs... 3 cups rice

Meal 3: 1 chicken breast... 2 cups rice

Meal 4: 1 chicken breast... 2 cups rice

Train...

Meal 5: PWO: 2 scoop whey... 2 scoops sugar

Meal 6: PPWO: i grilled chicken breast sandwich

Nark

I'd literally starve to death on that diet I'm serious.I don't know how you could/are putting on weight with that?Incredible!!

Why sugar,and not dextrose with the slin?(10 iu's...pussy!)

~Pinnacle~

[*Narkissos*]

Thursday 5th January 2006

Delts; Triceps

Rode my bike and from the gym as usual. Everything... sorry that should be in caps: EVERYTHING is hurting. The first week back after a break is usually a bitch.. but this week is an uber-bitch. I'd only trained Chest; Bis; and Legs so far for the week.. but everything... lats: EVERYTHING hurt like a mofo

Standing Behind-The-Neck Press:

Warmp-up: 3 sets: 45-lb bar: 10 reps each set

During each of the warm-up sets, and the first set.. the bar was lowered to the mid-traps. On the other 4 sets, the bar was lowered only to the point where my arms were parallel to the floor

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 165 lbs: 3 reps; 95 lbs: 5 reps
Set 4: 185 lbs: 1 rep; 115 lbs: 7 reps
Set 5: 135 lbs: 6 reps

Seated Lateral Raises:

Each set incorporated dropsets. Forced reps were implemented to acheive the required 10 reps at each stage of the dropsets.

Set 1: 40 lb dumbells: 10 reps; 20 lb dumbells: 10 reps
Set 2: 40 lb dumbells: 10 reps; 20 lb dumbells: 10 reps
Set 2: 40 lb dumbells: 10 reps; 30 lb dumbells: 10 reps; 20 lb dumbells: 10 reps; 10 lb dumbells: 10 reps

This last set was hell on earth. First off.. i failed at like 5 reps at the 40 lb dumbells... the rest were forced reps... each drop in weight i failed earlier.. meaning more and more forced reps. To top it off.. when i came out i had to spot my partner.. HELL!

Bent Laterals:

Set 1: 40 lb dumbells: 20 reps
Set 2: 50 lb dumbells: 20 reps
Set 3: 60 lb dumbells: 10 reps; 40 lb dumbells: 10 reps

Hell part two! Seated laterals set the precedence... and Bent Laterals followed to suit. The first set was hard.. but doable. The second set incorporated the rest pause principle. I failed at 10 reps.. dropped the dumbells for 5 seconds.. put in 5 more reps.. droped the dumbells for 5 secs... finished the set. Set 3 was murder... The 60s.. wowee..I hadn't attempted those in a while.. and not for tha tmany reps. I failed at 7 reps... dropped it for 5 secs.. and did the other 3.. then immediately picked up the 40s and repped. I thought the set would never end!

Tricep Pressdowns:

Warm-up: 2 sets: 35 lbs: 10 reps each set

Set 1: 95 lbs: 8 reps
Set 2: 105 lbs: 6 reps
Set 3: 105 lbs: 4 reps; 95 lbs: 4 reps; 75 lbs: 4 reps; 55 lbs: 4 reps

Overhead Cable extensions:

Set 1: 35 lbs: 10 reps
Set 2: 45 lbs: 10 reps
Set 3: 55 lbs: 10 reps

Felt these in the belly of my tricep. The execution was similar to that of an over head barbell tricep extension.. 'cept the angle. I placed my back against the upright of the machine..and leaned away from the machine... bending foward at the waist... the stretch was good...as was the contraction

One-arm overhead dumbell extension:

Set 1: 15 lb dumbell: 10 reps
Set 2: 25 lb dumbell: 10 reps
Set 3: 25 lb dumbell: 8 reps

These were a great end.. my tricep went numb during the 2nd and 3rd sets... I loved it. Set 1 was too light.. so let's call that a warm-up

-------------------------------------------
'Diet':

Pre-meal 1: 1 apple (i had to go to the gym early and train a client.. was rushing so i couldn't get a meal in... the space between this and the real meal was like an hour anyway... this was just to get my blood sugar up)

Meal 1: Grilled Chicken Breast Sandwich

Meal 2: scoops whey; 2 apples

Meal 3: 1 can tuna; 6 whole eggs; 2 cups rice

1 hour pre-training: 2 cups rice; 2 multivitamin tabs

Train...

PWO: [10 IUs Insulin ]: 2 scoop whey; 2 scoops sugar

PPWO: 1 can tuna; 2 cups rice

Meal 6: 1 can tuna; 2 cups rice; 2 table spoons cod-liver oil

[*Narkissos*]

Nark

I'd literally starve to death on that diet I'm serious.I don't know how you could/are putting on weight with that?Incredible!!

Yea.. aint it? I'm just over 200 lbs.. so my maintenance calories wouldn't be nearly as high as yours. Right now... i'm just trying to get back into training and eating... the holidays with that break from training and eating like a bodybuilder created a stagnant atmosphere. Over the coming weeks as i really get back into bulking my food intake will go up.. namely my carb intake. My protein intake will remain around 200-250gr. I don't believe that an uberhigh protein intake is necessary if one isn't using gear (or any other substance that increases feed efficiency)... carbs being protein-sparing and all.

Why sugar,and not dextrose with the slin?(10 iu's...pussy!)

~Pinnacle~

Um.. the sugar-dex paradigm. I've experimented with both..and can find no difference in either... 'cept the cost. So i stick with sugar.

On the IU application: i've been up to 20 IUs.. and i've found that the higher dosage did nothing more for me. Maybe when i'm on cycle i'll consider going up in dosage.. Hell tonight after training i was drawing my slin and i felt the overpowering urge to hit 20 IUs... Maybe when i'm on cycle tho.

Thanks for reading Pinn

~Nark

[*Narkissos*]

I rode my bike to the gym tonight as usual.. but i had a hard time keeping my balance. This week back has been hella hard on every part of me. Everything hurts.

Friday 6th January 2006

Back; Traps; Biceps

Chins to Front:

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 10 reps
Set 3: 45 lb plate strapped to waist: 10 reps (including forced reps)

V-Bar Chins:

3 sets: bodyweight: 10 reps each set (forced reps included)

After these i intended on doing behind the neck chins...I attempted one rep.. but my lats refused to contract.. I rested and tried again.. but to no avail.. my back was hella pumped.. so we swtiched over to pulldowns behind the neck

Pulldown (behind the neck):

These were executed facing away from the machine... My partner applied some pressure to my knees to keep me down. The range of motion and stretch were better.

Set 1: 145 lbs: 5 reps; 105 lbs: 5 reps
Set 2: 145 lbs: 5 reps; 105 lbs: 5 reps
Set 3: 105 lbs: 16 reps

Barbell Rows:

These were done on a 6" platform. The emphasis was on getting that extra 3-4 inches of stretch at the beginning of each rep.

3 sets: 135 lbs: 15 reps each set

Low-pulley Row:

As with the barbell row, the emphasis here was on getting that extra 3-4 inches of stretch at the beginning of each rep.

3 sets: 125 lbs: 10 reps each set

Hyperextensions:

Wasn't really feeling the deadlift feeling... Would've done it.. but felt my poundage would've been subpar... The deadlift is as much a massbuilder as an ego lift for me (admittedly).. so subpar performances are out of the question. At just around 205 lbs in bodyweight, my torso feels oddly heavy, thus i didn't add any weight for these. Instead i went the higher rep route.

3 sets: bodyweight: 15 reps each set

Barbell Shrug:

There was a deliberate pause at the top of each rep...

3 sets: 135 lbs: 20 reps each set

One arm dumbell preacher curls:

4 sets: 20 lb dumbell: 12 reps; 13 reps; 10 reps; 8 reps

----------------------------------------------------
"Diet":

Meal 1: Protein shake (2 scoops whey); 2 tbsp cod liver oil

Meal 2: same as meal 1

Meal 3: porkchop; 2 cups rice

pre-training: 1 cup coffee

Train...

PWO: [10 IUs Insulin ] 2 scoops whey; 2 scoops sugar

PPWO: 1 grilled chicken breast sandwich

PPPWO: 1 can tuna; 2 cups rice

[*Narkissos*]

Saturday January 7th 2006... 6 am

Hamstrings

This session was impromptu.

I wanted something to do while my client was doing her cardio... so i thought: why not hams? You can never have hams that are too big right?

Standing Unilateral Leg-curl:

Set 1: 25 lbs: 20 reps
Set 2: 35 lbs: 15 reps
Set 3: 35 lbs: 10 reps
Set 4: 35 lbs: 10 reps
Set 5: 35 lbs: 10 reps
Set 6: 35 lbs: 10 reps

Seated Leg-curl:

3 sets: 55 lbs: 20 reps each set

--------------------------------
"Diet":

One hour before meal 1 i had an apple... had to go to the gym and train a client... needed to get my blood sugar up... Trained hamstrings in the 1/2 hour during which my client was doing cardio.

Meal 1: 2 scoops whey; 1 tbsp cod liver oil

Meal 2: 1 can tuna; 6 eggs; 2 cups rice

Meal 3: same as meal 2

Meal 4: 2 cans tuna; 8 ounces peanut butter; 4 slices whole wheatbread; 10 wholewheat crackers; 12 ounces Orange Juice

Weekends have been short days since i've been on vacation.. I sleep most of the day... as i won't be able to during the semester.

[*Narkissos*]

Monday 9th January

Chest; Biceps

Incline Dumbell Bench Press:

Warm-up:

Set 1: 40 lb dumbbells: 6 reps
Set 2: 50 lb dumbbells: 6 reps
Set 3: 60 lb dumbbells: 6 reps
Set 4: 70 lb dumbbells: 6 reps
Set 5: 90 lb dumbbells: 6 reps

Worksets:

Set 1: 110 lb dumbbells: 4 reps
Set 2: 120 lb dumbbells: 4 reps
Set 3: 100 lb dumbbells: 5 reps

Set 1 was a personal best as the first rep of that set was unassisted. Set 2 was mostly negative work. Set 3 was unassisted.. It was the rep-out set.

Barbell Flat Bench Press:

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

Incline Fly:

Set 1: 40 lb dumbbells: 6 reps
Set 2: 50 lb dumbbells: 6 reps

Dumbbell Flat Bench:

Set 1: 80 lb dumbbells: 5 reps
Set 2: 80 lb dumbbells: 6 reps

Seated Alternate Dumbbell Curls:

Set 1: 60 lb dumbbells: 6 reps (unassisted)
Set 2: 60 lb dumbbells: 10 reps (5 unassisted...5 forced reps)
Set 3: 60 lb dumbbells: 10 reps (5 unassisted...5 forced reps)

Standing Barbell Curls:

Set 1: 65 lbs: 10 reps
Set 2: 135 lbs: 4 reps
Set 3: 135 lbs: 4 reps
Set 4: 95 lbs: 10 reps

One-arm Dumbbell Preacher Curls:

Set 1: 25 lb dumbbell: 10 reps
Set 2: 30 lb dumbbell: 10 reps
Set 3: 30 lb dumbbell: 10 reps

----------------------------------------------------------
Today's 'Diet':

Meal 1: 2 cans tuna; 20 whole wheat crackers; 1 oz peanut butter; 10 oz orange juice

Meal 2: 1 can tuna; 6 eggs; 2 cups rice

Meal 3: 1 can tuna; 4 eggs; 2 cups rice

Train...

PWO: [10 IUs insulin ] 3 scoops whey; 3 scoops sugar

PPWO: 1 can tuna; 2 cups rice

Meal 6: Undecided

[chest6]

How do you feel your approach to training works in that you will drop the weight and complete each set slower..ex. your sets of barbell rows with 135x20 with pauses at the top. The other day I did 3 sets and then completed with what you did 135x20 with a pause at the top. How do you feel this works in conjunction with normal higher weight training lower rep (4-8)?

[*Narkissos*]

How do you feel your approach to training works in that you will drop the weight and complete each set slower..ex. your sets of barbell rows with 135x20 with pauses at the top. The other day I did 3 sets and then completed with what you did 135x20 with a pause at the top. How do you feel this works in conjunction with normal higher weight training lower rep (4-8)?

I started training under a coach who always pushed higher rep training... and incorporating high reps with heavy weight (tru the use of drop sets etc.).

I feel my approach activates both fast and slow twitch muscle fibers.. I don't necesarily complete my reps slower as you mentioned.. but upon observation, the reps are more controlled when i lower the weight. I'm more conscious of the contraction.

What did you notice when you made the swtich at the end of your routine?

Different pump?

More soreness the next day?

[*Narkissos*]

Tuesday 10th January 2006

Quads & Hams

Leg-press:

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 20 reps
Set 3: 540 lbs: 15 reps
Set 4: 800 lbs: 7 reps; 630 lbs: 5 reps
Set 5: 630 lbs: 8 reps

Front Squats:

warm-up: 45 lb bar: 10 reps

Set 1: 135 lbs: 8 reps
Set 2: 225 lbs: 3 reps; 135 lbs: 7 reps
Set 3: 225 lbs: 2 reps; 135 lbs: 8 reps

Walking Lunges:

Each trip was one length of the gym...

Set 1: 60 lb dumbbells: one trip
Set 2: 60 lb dumbbells: one trip

Training partner number one fell out of rotation here.. He said after the leg-presses and Front squats... lunges were impossible... he did one set and then watched from the sidelines

Stiff-leg Deadlifts:

These were done on a 6" platform... on each rep i lowered the bar to my toes.. thus the range of motion (and subsequently the stretch) was considerably greater than standard SLDLs...

Set 1: 95 lbs: 10 reps
Set 2: 145 lbs: 10 reps
Set 3: 195 lbs: 10 reps
Set 4: 195 lbs: 10 reps

These were killer on my hams.. but even moreso on my glutes... damn! Training partner number two fell out of rotation here: at set number two... He said he just couldn't go on.

Seated Leg-curls:

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

At this point.. training calves was impossible for me... so we called it quits. We'll hit 'em Tomorrow instead

----------------------------------
Meal 1: 6 ounces corned beef; 2 cups rice

Meal 2: 6 ounces corned beef; 2 cups rice

Meal 3: 1 chicken breast; 20 wholewheat crackers ; 1/2 oz peanut butter

Train...

Meal 4: PWO: [no insulin today] 2 scoops whey; 2 scoops sugar

Meal 5: PPWO: 2 cans tuna; 2 cups rice