My training Journal...

[chest6]

no slin eh...I did feel more soreness after I dropped the weight. I saw a little more strength the next session as well. I might tweak my routine a little similar to your and see how it goes since I will actually start seeing some mass when I start this bulking diet.

[*Narkissos*]

no slin eh...I did feel more soreness after I dropped the weight. I saw a little more strength the next session as well. I might tweak my routine a little similar to your and see how it goes since I will actually start seeing some mass when I start this bulking diet.

[Keyser Sozey]

Deadlifts:
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

How dare that skinny punk throw down 8 reps in front of you like that?

Seriously, great stuff. I have stolen quite a number of your ideas from this log.

Keep it up, bruthuh.

[chest6]

I actually tried the high rep with deads the other day..was more sore than usual did like 225x20 315x15 365x12 seemed to work well. I know what ya mean about "a little too close" I have done that before

[niXon)(]

YOu've got a good little log here Nark, but I wanted to ask if you brought a note pad to the gym and wrote this all down? that's alot of info to remember!

I think you've inspired me to start a log as well, I just don't know about the notepad thing . just seems it might take away from concentrating that's all

[*Narkissos*]

How dare that skinny punk throw down 8 reps in front of you like that?

Seriously, great stuff. I have stolen quite a number of your ideas from this log.

Keep it up, bruthuh.

Thanks man

I actually tried the high rep with deads the other day..was more sore than usual did like 225x20 315x15 365x12 seemed to work well. I know what ya mean about "a little too close" I have done that before

yup.

YOu've got a good little log here Nark, but I wanted to ask if you brought a note pad to the gym and wrote this all down? that's alot of info to remember!

I think you've inspired me to start a log as well, I just don't know about the notepad thing . just seems it might take away from concentrating that's all

Yea i carry my notepad with me.

Doesn't distract me.. as i write between sets.. or between exercises.

It does seem to distract other gym members tho... sometimes pisses 'em off that i'm so thorough.

But imo it's necessary... Im sorry that i didn't keep a log during my previous years of contest preps.. It would've helped me to avoid some pitfalls.

Thanks for following guys

~Nark

[*Narkissos*]

Friday 13th January 2006

Shoulders and Triceps

Took two days off to attend to some personal stuff...

Standing Behind-the-Neck Press:

warm-up: 45 lb bar: 4 sets: 10 reps each set

Set 1: 135 lbs: 7 reps
Set 2: 135 lbs: 4 reps
Set 3: 115 lbs: 7 reps
Set 4: 115 lbs: 7 reps
Set 5: 95 lbs: 8 reps

Seated Barbell Military Press:

I don't use the benches with back-support... as i feel, though i'm able to lift heavier, it negates the activation of stabilising muscles...

Set 1: 95 lbs: 10 reps
Set 2: 125 lbs: 4 reps; 105 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 6 reps
Set 3: 125 lbs: 4 reps; 105 lbs: 3 reps; 85 lbs: 3 reps; 65 lbs: 6 reps
Set 2: 125 lbs: 3 reps; 105 lbs: 1 reps; 85 lbs: 3 reps; 65 lbs: 4 reps
Set 1: 95 lbs: 9 reps

Uright Rows:

These were done with the E-Z curl bar...The bar was gripped, hands placed approximately 6 inches apart..

Set 1: 40 lbs: 20 reps (warm-up)
Set 2: 60 lbs: 15 reps (warm-up)
Set 3: 80 lbs: 10 reps
Set 4: 100 lbs: 8 reps
Set 5: 120 lbs: 6 reps

Close-grip Bench press:

My arms were lowered to the point where my elbows where parallel to the floor...

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 7 reps (failed before reaching rep goal)
Set 4: 115 lbs: 8 reps (failed before reaching rep goal)
Set 5: 95 lbs: 10 reps

Overhead Cable Extensions:

Set 1: 35 lbs: 20 reps
Set 2: 45 lbs: 12 reps
Set 3: 55 lbs: 10 reps
Set 4: 65 lbs: 8 reps
Set 5: 65 lbs: 8 reps; 35 lbs: 12 reps

All in all it was a pretty decent session... didn't have the energy or strength of other sessions.. but pretty decent all the same. The overhead cable extension, i think i'll make it a mainstay in my routine. The pump from it is awesome. I think if i keep it in, i'll see some drastic changes in my tricep musuculature this year

~Narkissos

[*Narkissos*]

Sunday 15th January 2006

Back; Calves

I decided that i'll only be doing deads on leg day.. no more standard deadlifts for me for a while... I'm replacing 'em with Stiff-leg Deadlifts, done on a 6" platform.. with an increased ROM.

Today's session was preceded.. and followed by an intense bike ride...

[Bodyweight] Chins [To front]:

5 sets: 8 reps each set

Barbell Row:

These were done in the customary fashion: just outside of shoulder-width grip, torso parallel to the floor, rowing to upper abdomen. Unlike last week's back session however, i did not do these on the 6" platform.. rather, i did these from the floor.

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 6 reps
Set 3: 235 lbs: 6 reps (w/ straps)
Set 4: 255 lbs: 6 reps (w/ straps)
Set 5: 185 lbs: 10 reps; 135 lbs: 10 reps (rep-out set)

[V-bar] Corner Rows:

Modified t-bar row.. done in the corner of the room.. by hooking the v-handle bar under one (plate-loaded) end of the olympic bar... the other end being placed in the corner...The place where it meets the wall being the pivotal point of the exercise.

I increased weight in 35-lb plate increments... on evey set but set 4 (where i increased by a 25-lb plate.. as i knew i couldn't reach my rep goal with the heavier increase).

I can handle a lot more weight than i attempted tonight... but didn't. The point of this was to be as strict as possible on this exercise. I kept my torso at parallel and really concetrated on retracting my scapulae at the point of max contraction... and flaring my lats at the point of max stretch.

Set 1: 35 lbs: 15 reps
Set 2: 70 lbs: 15 reps
Set 3: 105 lbs: 15 reps
Set 4: 130 lbs: 15 reps
Set 5: 105 lbs: 10 reps (failed before reaching rep goal)

Barbell Calf-raises:

These were done in the power-rack. Exercise execution: Load up the bar as you would if you were going to squat. Position the bar on your traps as if you were going to squat... step out.. and tip-toe... then lower your heels.. when your heels make contact with the floor.. raise your toes toward your shins: rocking on your heels... These actions allow for a great contraction ... and a stretch.

This exercise use to be my mainstay.. til my poundages started getting outta control. I used it today to warm up my calves really. I was working with a friend of mine who has really small calves so he wanted me to blast the life outta them for him

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 15 reps
Set 3: 315 lbs: 10 reps
Set 4: 225 lbs: 15 reps
Set 5: 225 lbs: 15 reps

Stretching was done between and after sets, one calf at a time, on the calf block.. for a 10-count on each calf.

Calf-raises On the Leg-press Station:

Set 1: 300 lbs: 15 reps
Set 2: 480 lbs: 12 reps
Set 3: 630 lbs: 6 reps; 480 lbs: 5 reps; 300 lbs: 7 reps

Stretching was done between and after sets, one calf at a time, on the calf block.. for a 10-count on each calf.

Seated calf-raises:

I got my partner to press down on the aparatus on the negative portion of each repetition.. this more than doubled the workload on the negative. He pressed down.. i resisted... When we hit the bottom he forced me to hold the max stretch position.. and then i exploded up.

Set 1: 50 lbs: 15 reps
Set 2: 100 lbs: 8 reps; 50 lbs: 7 reps

I didn't do a pressdown on the 3rd set:

Set 3: 150 lbs: 5 reps; 100 lbs: 5 reps; 50 lbs: 10 reps

All in all... a great session.

~Narkissos

[*Narkissos*]

Monday 16th January 2006

Chest; Biceps

Today i took a more aggressive approach to chest training.. For my trouble i got a two-fold reward: 1. I moved more poundage; 2. I strained my right anterior deltoid.

All in a day's fun

Barbell Flat Bench Press:

No prior warm-up...

Set 1: 135 lbs: 25 reps
Set 2: 225 lbs: 4 reps
Set 3: 315 lbs: 3 reps; 225 lbs: 3 reps; 135 lbs: 3 reps
Set 4: 315 lbs: 2 reps; 225 lbs: 4 reps; 135 lbs: 3 reps
Set 5: 275 lbs: 3 reps; 185 lbs: 3 reps; 135 lbs: 3 reps

The last 3 sets were pretty much negative work...

Dumbbell Incline Bench Press:

Set 1: 100 lb dumbbells: 4 reps
Set 2: 100 lb dumbbells: 4 reps
Set 3: 100 lb dumbbells: 4 reps
Set 4: 80 lb dumbbells: 4 reps (rep-out)

Parallel Bar dips (to failure) superset with Dumbbell flyes:

As the title suggests.. the dips were done to failure.. and past. My partner assisted me in getting an extra rep at the end of each set. Flyes weren't done til failure..rather, the rep range was equal to the dips. This was done to extend each set.. without detracting from the main exercise: dips. Flyes added a unique additional stretch.

For each of flyes i used the 25 lb dumbbells...

Set 1: 6 reps/ 6 reps
Set 2: 6 reps/ 6 reps
Set 3: 6 reps/ 6 reps

Standing Barbell Curl:

Set 1: 95 lbs: 10 reps
Set 2: 95 lbs: 10 reps

These two sets were relatively comfortable: The weight was moderately challenging...and facilitated very strict form

Set 3: 135 lbs: 8 reps

Here.. the workout started to 'get nasty'.. reps were very explosive.

Set 4: 165 lbs: 3 reps; 115 lbs: 5 reps

This dropset? Hell-on-earth...

Hammer Curls:

Set 1: 20 lb dumbbells: 10 reps

These were done standing... curling accross my body. Big k.l.g. told me curling accross was for bitches..

Set 2: 30 lb dumbbells: 10 reps

These too were done standing.. Taking Big K's comment to heart.. i did these in the standard fashion.. *yawn*

Set 3: 40 lb dumbbells: 10 reps

Big K claimed that i was 'cheating'... He said i should do em' seated. He probably thought that'd make it difficult or something.. so i sat.. and growled "light weight..." lmao!

We ended the workout with:

One arm Dumbbell preacher curls:

3 sets: 30 lb dumbbell: 8 reps each set

[*Narkissos*]

Wednesday 17th January 2006

Legs: (quads; hams; calves)

General Warm-up: Leg-presses: 2 sets: 120 lbs: 30 reps each set

Leg-press:

I lowered the height of the back-pad on the leg-press station. This increased the range of motion for the exercise by another 6 inches. Thus my overall poundage was greatly reduced. On the descent portion of each rep, it felt like my knees would never reach my chest... wow. I prefer the height i normally use.. but i may stick with the greater range of motion for a couple weeks.

Set 1: 300 lbs: 10 reps
Set 2: 660 lbs: 5 reps; 570 lbs: 5 reps; 480 lbs: 5 reps; 390 lbs: 5 reps

There was no rest on the drop sets.. I had my training partners stand on either side of the leg-press station.. As i completed 5 reps, they immediately pulled one plate each...continuing in this fashion till i hit 300 lbs.. I try to avoid reducing the weight below that which i used on my first set.

Front Squats:

These were done in the power rack.. with, as usual, free weights.

Set 1: 135 lbs: 10 reps (warm-up: 'feel' set)
Set 2: 225 lbs: 2 reps; 135 lbs: 8 reps (work-set)

Barbell Squats:

These were done slowly...Front squats are cool and all.. but, imo, nothing hits quads/ hams/ glutes/ etc. like a barbell squat does. As usual, these were done in the power rack.. with free weights.

Set 1: 315 lbs: 6 reps
Set 2: 315 lbs: 6 reps

Hack-squats:

These were done on the convertable hip-sled... no knee pain. Each set was done ass to ground (where ground equates the platform on which i was standing)

Set 1: 70 lbs: 10 reps (warm-up)
Set 2: 140 lbs: 10 reps (work-set)

I had more in tank at this point.. but decided against another set.. saving my (mental) energy for hamstrings

Stiff-leg Deadlifts:

These were done standing on a 6" platform. The barbell touched my toes on each rep...

Set 1: 90 lbs: 10 reps
Set 2: 160 lbs: 10 reps
Set 3: 230 lbs: 6 reps (grip failure)

Seated leg-curl:

Set 1: 45 lbs: 30 reps
Set 2: 90 lbs: 15 reps
Set 3: 125 lbs: 10 reps (w/ forced reps)
Set 4: 90 lbs: 14 reps (failure)

[Smith Machine] Standing calf-raise:

...With a difference.
I did these balancing the bar on my front delts (exactly like the starting position of the front squat).. instead of on my traps. All in all, not bad... Got a pump.. My weight was a lot less than i'd usually use.. but i'm not complaining. Was just trying to get away from the trap bruising that i get from behind-the-neck movements like the barbell squat and standing calf-raise. Will definately keep these in my routine...

Set 1: 90 lbs: 25 reps
Set 2: 180 lbs: 15 reps
Set 3: 270 lbs: 10 reps
Set 4: 180 lbs: 10 reps
Set 5: 180 lbs: 10 reps
Set 6: 180 lbs: 10 reps

Stretching was done between each set... and at the end of the workout...

[*Narkissos*]

Thursday 18th January 2006

Shoulders; Triceps

Standing Lateral Raises:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 20 lb dumbbells: 15 reps
Set 3: 30 lb dumbbells: 15 reps
Set 4: 40 lb dumbbells: 10 reps
Set 5: 30 lb dumbbells: 15 reps

Standing Military Press:

Warm-up: 45 lb Bar: 15 reps

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

[Straight Barbell] Upright Row:

Set 1: 75 lbs: 15 reps
Set 2: 75 lbs: 12 reps (failed early)
Set 3: 75 lbs: 15 reps
Set 4: 125 lbs: 10 reps
Set 5: 95 lbs: 15 reps (10 unassisted reps + 5 forced reps)

Each of the sets... except for Set number 4, were done slowly on both the negative and positive portion of each repetition. Set 4 was explosive. I pulled the bar to (or just above) my chin on each rep...

[Very]Close-Grip Bench Press:

Hands were spaced approximately 6 inches apart...

Set 1: 95 lbs: 20 reps
Set 2: 115 lbs: 10 reps
Set 3: 185 lbs: 5 reps
Set 4: 225 lbs: 5 reps
Set 5: 225 lbs: 3 reps; 135 lbs: 7 reps

Overhead [cable] Tricep Extension:

Set 1: 45 lbs: 20 reps
Set 2: 75 lbs: 13 reps
Set 3: 95 lbs: 8 reps
Set 4: 105 lbs: 4 reps; 85 lbs: 3 reps; 55 lbs: 4 reps
Set 5: 75 lbs: 15 reps

All in all a good session imo.. Didn't feel strong.. but noted increases on my major lifts (225 lbs on the CG bench.. is a hella lot heavier than i've ever managed.. etc.)

I'm hyped!

[TADOLFI]

Hey! Congrats on the 225 Nark!
Your intensity and attention to detail are admirable my man!
Thanks for keeping this up.

[*Narkissos*]

Hey! Congrats on the 225 Nark!
Your intensity and attention to detail are admirable my man!
Thanks for keeping this up.

Thanks.. and Thanks for following

[Anabolios]

this is some serious training right here...i think i might sample bits of your routine and incorporate it into my own!

[*Narkissos*]

this is some serious training right here...i think i might sample bits of your routine and incorporate it into my own!

Good stuff man

Saturday 21st January 2006

Back

Prologue: Had a long night at work.. Finished work at 5 a.m. .. gotta be back at work at 5 pm. Awoke at 12pm.. had some fruit.. and went to the gym...

[bodyweight] Chins:

'medium-wide overhand grip': couple inches outside shoulder width...

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

Deadlifts:

Yes.. i was planning on scrapping deadlifts totally during this phase of my training.. in preference of Straight-leg Deadlifts.. but my training partner wanted to do deadlifts.. so i obliged

Set 1: 135 lbs: 10 reps [no straps]
Set 2: 225 lbs: 10 reps [no straps]
Set 3: 315 lbs: 10 reps [no straps]

Attempt: 495 lbs: failed
Attempt: 495 lbs: failed
Attempt: 495 lbs: failed

Set 4: 455 lbs: 1 reps [w/ straps]

Barbell Rows:

Feeling pretty good.. despite having not eaten a 'real meal' yet for the day... Decided to hit each set at my max poundage.. eliminating the 'warm-up' sets as my rotator cuff, lower back, hams etc. were already warmed from the chins and deads...

Attempt: 315 lbs: failed

Set 1: 225 lbs: 8 reps
Set 2: 255 lbs: 6 reps
Set 3: 275 lbs: 5 reps

Close-grip pulldowns:

These were done with an overhand grip.. just inside shoulder width... The contraction was WICKED! The stretch was better imo than that i'd get with the wider grip pulldowns.

Set 1: 125 lbs: 10 reps
Set 2: 125 lbs: 10 reps
Set 3: 125 lbs: 10 reps
Set 4: 125 lbs: 10 reps
Set 5: 145 lbs: 6 reps

All in all a good session...

[S.P.G]

this is some serious training right here...i think i might sample bits of your routine and incorporate it into my own!

ditto.....

[taiboxa]

DOOOD.. what is ur training split right now
and wuts w/ the massive amount of training volume.. how long u train for kuz if i did all that it would be like a 2hr session

wats w/ the krappy lil diet

lets run some tren !
btw i weighed 292 today after eating chinese last night and this afternoon!
i gained 10lbs of water! in 24hrs!

ur so cute!

[*Narkissos*]

DOOOD.. what is ur training split right now

There currently is none.. I'm adjusting my training around school and work again.. as the semester has officailly restarted.

and wuts w/ the massive amount of training volume.. how long u train for kuz if i did all that it would be like a 2hr session

Duh i'm back in volume mode Silly rabbit.. trix are for kidz

wats w/ the krappy lil diet

Cash is the issue right now... you know the story. I'm currently eating just maintenance calories.

lets run some tren !

Maybe within a month... if i can get the cash issues sorted out.

btw i weighed 292 today after eating chinese last night and this afternoon!
i gained 10lbs of water! in 24hrs!

Fat boy

ur so cute!

I know... Call me...

--------------------------------------------
Sunday 22nd January 2006

Chest; Abs

Readjusting to work and school has been taxing.. especially on the nutrition front... Eating at work was especially difficult, and it reflected in my energy levels for this session.

Barbell Flat Bench:

4 sets: 45 lb bar: 10 reps each set [warm-up]

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 6 reps
Set 3: 275 lbs: 4 reps [negative work]

Barbell Incline Bench:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

Dumbbell Flat Bench:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 90 lb dumbbells: 6 reps
Set 3: 110 lb dumbbells: 4 reps [negative work]

Dumbbell Incline Bench:

Set 1: 80 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 9 reps
Set 3: 80 lb dumbbells: 10 reps

Incline Fly:

These were done with my arms straight... In addition my training partner extended his arms over me.. just under shoulder width apart... In that position it was his aim to prevent me from contracting at the top of the movement... by pushing against my arms when i was nearing peak contraction: thus eliminating the reduction in tension normally present at the point of max contraction during the dumbbell fly. The weight was light by my standards.. but the tweaks to the exercise made it more than enough.

2 sets: 20 lb dumbbells: 8 reps each set

Incline Bench Sit-ups:

3 sets: 20 reps each set

Roman Chair Sit-ups:

3 sets: 6 reps each set

Leg-raises:

These were done on the flat bench... My legs were lowered past parallel (sometimes just touching the floor) on each rep.

3 sets: 15 reps each set

[taiboxa]

WELL i kan tell your high volume >< , but what do you feel it does for you? size, blood volume, str, endurance? that would destroy me

[*Narkissos*]

WELL i kan tell your high volume >< , but what do you feel it does for you? size, blood volume, str, endurance?

All of the above

that would destroy me

I'm superhuman... you know that dontcha?

Tuesday 24th January 2005

8 p.m.

Legs

General Warm-up: Bodyweight Squats: 3 set: 20 reps; 15 reps; 15 reps

Barbell Squats:

Set 1: 135 lbs: 10 reps [warm-up]
Set 2: 135 lbs: 10 reps [warm-up]
Set 3: 225 lbs: 10 reps [warm-up]
Set 4: 225 lbs: 10 reps [warm-up]

Work-sets: [drop-sets]
Set 5: 315 lbs: 4 reps; 225 lbs: 4 reps
Set 6: 365 lbs: 3 reps; 225 lbs: 4 reps

Rep-out Set:
Set 7: 225 lbs: 10 reps

I haven't been eating as i should for the last couple weeks... haven't felt like eating at all really...and it's been negatively affecting my training sessions. I'm currently training alone... and, prior to today, feeling burnt out. I'm starting a.m. training and cardio from tomorrow.. and adjusting my mind to a 12 week training cycle... similar to my contest prep. I think I've been suffering from lack of direction.. as i've no real goals to shoot for right now.That changed from today. I spent the day watching old contest videos... missing the pain of contest prep.. and joy of being onstage... Thus i'm changing my plans for this year.. I'm no longer shooting for 230 lbs.. Details to come later in my journal.. maybe

Session notes: I did a 10-count quad-stretch on each leg between sets...

Standing Unilateral Leg-curls:

Set 1: 25 lbs: 15 reps
Set 2: 25 lbs: 12 reps
Set 3: 25 lbs: 10 reps
Set 4: 35 lbs: 10 reps
Set 5: 45 lbs: 10 reps

Session notes: I can't wait til my gym gets a lying leg-curl station... Standing is all good.. but lying is king. Seated isn't even in the equation... I did a 10-sec bilateral hamstring stretch between each set...

[Leg-press station] Calf-raises:

Set 1: 120 lbs: 15 reps
Set 2: 210 lbs: 15 reps
Set 3: 300 lbs: 15 reps
Set 4: 390 lbs: 15 reps
Set 5: 480 lbs: 10 reps
Set 6: 570 lbs: 8 reps
Set 7: 660 lbs: 5 reps; 480 lbs: 5 reps

Session Notes: I think i overdid the 'warm-up' sets here...thus limiting my overall poundage on my 'work sets'. A 10-sec stretch was done, one calf at a time, between sets.

Standing Bodyweight Calf-raises:

1 set: 75 reps

Session Notes: i did this at the end of my calf workout to force as much blood as possible into my calves.. my skin hurt from my ankle to my knee... from the engorgement

Cardio: PWO: Stationary Bike: 30 minutes

I'm on my way!

~Narkissos

[chest6]

So whats the goal now..no more 230? Ah nark you would be gigantic at 230. Maybe I'll just wait for the details myself . I know what you mean about damn seated leg ext..they are no match for lying

[taiboxa]

aww my lil narki'poo you needs to start posting your stats like every monday, i love to see what type of progress your making on a weekly basis as well as anything out of the original such as missing meals, eating something weird, having to do double hitters or skipping a day.

[*Narkissos*]

dammit.. i lost my replies i posted on this thread last night...

o well:

Wednesday 25th January 2006

8 pm

Delts; Traps; Cardio

Today i'm trying a more 'holistic' approach to training... something that Fred Hatfield and Tom Platz advise in some of their reading materials... Simplified.. it involves picking 3 exercises and training 3 different styles and rep-ranges. Exercise one is the 'mass movement'... the rep-range is low and the reps are explosive. Exercise two, the rep range is moderate... and the reps rhytmic... Exercise three, the reps are high.. and the reps done relatively 'slow'.

Standing Behind the Neck-Press:

On this movement.. the first rep starting position was my traps.. For subsequent reps i lowered my arms to the point where they were parallel to the floor.

Desired rep-range: 4-6 reps

warm-up: bare bar: 3 sets: 20 reps; 15 reps; 10 reps

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 4 reps
Set 3: 135 lbs: 3 reps (failed below my rep range.. so i got some help with the remaining sets)
Set 4: 135 lbs: 8 reps
Set 5: 135 lbs: 6 reps

Seated Dumbbell press:

On this movement.. i lowered the dumbbells to my shoulders on each repetition...

Desired rep-range: 8-12 reps

Set 1: 40 lb dumbbells: 12 reps
Set 2: 45 lb dumbbells: 12 reps
Set 3: 50 lb dumbbells: 8 reps
Set 4: 60 lb dumbbells: 8 reps
Set 5: 70 lb dumbbells: 8 reps (forced reps)

Seated Lateral Raises:

Desired rep-range: 15-20 reps

Set 1: 15 lb dumbbells: 20 reps
Set 2: 20 lb dumbbells: 15 reps
Set 3: 20 lb dumbbells: 15 reps
Set 4: 20 lb dumbbells: 15 reps
Set 5: 20 lb dumbbells: 15 reps

Dumbbell Shrugs:

No desired rep-range here.. this was a last minute addition.

Set 1: 100 lb dumbbells: 10 reps
Set 2: 120 lb dumbbells: 8 reps
Set 3: 100 lb dumbbells: 8 reps
Set 4: 100 lb dumbbells: 8 reps
Set 5: 100 lb dumbbells: 8 reps

PWO: 30 minutes cardio: Stationary bike

[*Narkissos*]

Thursday 26th January 2006

5 a.m.

Abs; Arms; Cardio

Getting back into the 'early-morning-training' mindset... Had to sacrifice some hours sleep last night so i could be up.. but was necessary IMO. Gotta get this shit outta the way so i only have to worry about school work and eating on time during the day. Went to bed at 2 a.m. ...awoke at 4 a.m. Trained.. and came back home to 'sleep'. Was reading some Tom Platz Literature about the 'true sleep requirement' of Elite atheletes... being less than stadardly thought. That may explain why i've been doing so well on so little sleep all these years.. augmenting my total night's sleep with daytime 'naps'... hmm. Worth investigation on my part...

Abs:

Leg-raises: 2 sets: 15 reps per set
Crunches: 2 sets: 20 reps per set

Biceps:

Standing Barbell Curl:

warm-up: 45 lb bar: 2 sets: 10 reps each set

Desired rep-range: 4-6 reps

Set 1: 135 lbs: 5 reps
Set 2: 135 lbs: 5 reps
Set 3: 135 lbs: 4 reps

Seated Alternate Dumbbell Curl:

Desired Rep-range: 8-12 reps

Set 1: 40 lb dumbbells: 12 reps
Set 2: 50 lb dumbbells: 8 reps
Set 3: 50 lb dumbbells: 8 reps

One-arm Dumbbell Preacher Curl:

Desired Rep-range: 15-20 reps

3 sets: 20 lb dumbbell: 15 reps each set

Close-grip Bench Press:

Lowering the bar to my pecs on each repetition...

warm-up: 2 sets: bare bar: 20 reps each set

Desired Rep-range: 4-6 reps

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

One-arm Seated French Press:

Desired Rep-range: 8-12 reps

Set 1: 20 lb dumbbell: 12 reps
Set 2: 25 lb dumbbell: 12 reps
Set 3: 30 lb dumbbell: 8 reps

Tricep Kickbacks:

Desired Rep-range: 15-20 reps

Set 1: 10 lb dumbbell: 20 reps
Set 2: 15 lb dumbbell: 20 reps
Set 3: 25 lb dumbbell: 15 reps

Cardio: PWO: Treadmill: 30 minutes

[*Narkissos*]

Friday 27th January 2006

5 a.m.

Back; Cardio

Went to bed after 3 a.m... got up at 4 a.m. Trained at 5 a.m. It was a great session despite just 'napping'.. as opposed to sleeping beforehand. I'm heading home now to sleep for 4 or 5 hours.

Today i experienced some serious Hamstring DOMS... That was the only real problem with this session. Otherwise, everything was spot-on

General Warm-up:

Bodyweight Chins:

5 sets: 8 reps; 6 reps; 6 reps; 6 reps; 6 reps

Barbell Row:

Torso parallel to floor.. overhand grip outside shoulder width.. pulling to upper abdomen.

Rep range: 4-6 reps

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 275 lbs: 6 reps
Set 4: 225 lbs: 6 reps
Set 5: 225 lbs: 6 reps

Sets 4 and 5 were remarkable... the reps were slow and controlled.. felt almost as light the 135 lbs did on the first set. My torso remained suspended at parallel through-out.

Close-grip Pulldowns:

Overhand grip.. inside shoulder width...

Rep range: 8-12 reps

Set 1: 125 lbs: 12 reps
Set 2: 145 lbs: 8 reps
Set 3: 160 lbs: 8 reps
Set 4: 160 lbs: 8 reps
Set 5: 145 lbs: 12 reps (failure reached at rep #8.. forced reps used to continue set to desired rep-range)

[bodyweight] Hyper-extensions:

Rep-range: 15-20 reps

5 sets: 15 reps each set

Cardio: PWO: Treadmill: 30 minutes

[xtinaunasty]

Friday 27th January 2006

5 a.m.

Back; Cardio

Went to bed after 3 a.m... got up at 4 a.m. Trained at 5 a.m. It was a great session despite just 'napping'.. as opposed to sleeping beforehand. I'm heading home now to sleep for 4 or 5 hours.

!?!?!?!
isn't that counterproductive to workout on such little sleep? how the hell do you do it?

[taiboxa]

!?!?!?!
isn't that counterproductive to workout on such little sleep? how the hell do you do it?

first off ur talking about my lil Narkie'Poo.. he kan train and grow on NO SLEEP infact his will to survive is so strong that he even grows faster W/O SLEEP!
plus he's irish... and how come no women check out tai's log.. ><
i get all the homogay's like rob and nark but i gotta addmit they are cute.

[taiboxa]

oh and nark i know u know ur body better than me and stuff but i remember you stating that you got your optimal growth on training a muscle group 2x a week.

i would LOVE for you to try out my regiment for 3 weeks and just let me know how it treats you such as:
Do you feel you are over training/under training
Do you feel the workouts are too short
Do you feel the voume is not ample for any type of growth
Do you think the rep range is too low
Do you think there are inadaquate warm up sets/working sets
Do you think i look better in sports bra or a wife beater

[Kurz]

dammit.. i lost my replies i posted on this thread last night...

o well:

Wednesday 25th January 2006

8 pm

Delts; Traps; Cardio

Today i'm trying a more 'holistic' approach to training... something that Fred Hatfield and Tom Platz advise in some of their reading materials... Simplified.. it involves picking 3 exercises and training 3 different styles and rep-ranges. Exercise one is the 'mass movement'... the rep-range is low and the reps are explosive. Exercise two, the rep range is moderate... and the reps rhytmic... Exercise three, the reps are high.. and the reps done relatively 'slow'.

Standing Behind the Neck-Press:

On this movement.. the first rep starting position was my traps.. For subsequent reps i lowered my arms to the point where they were parallel to the floor.

Desired rep-range: 4-6 reps

warm-up: bare bar: 3 sets: 20 reps; 15 reps; 10 reps

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 4 reps
Set 3: 135 lbs: 3 reps (failed below my rep range.. so i got some help with the remaining sets)
Set 4: 135 lbs: 8 reps
Set 5: 135 lbs: 6 reps

Seated Dumbbell press:

On this movement.. i lowered the dumbbells to my shoulders on each repetition...

Desired rep-range: 8-12 reps

Set 1: 40 lb dumbbells: 12 reps
Set 2: 45 lb dumbbells: 12 reps
Set 3: 50 lb dumbbells: 8 reps
Set 4: 60 lb dumbbells: 8 reps
Set 5: 70 lb dumbbells: 8 reps (forced reps)

Seated Lateral Raises:

Desired rep-range: 15-20 reps

Set 1: 15 lb dumbbells: 20 reps
Set 2: 20 lb dumbbells: 15 reps
Set 3: 20 lb dumbbells: 15 reps
Set 4: 20 lb dumbbells: 15 reps
Set 5: 20 lb dumbbells: 15 reps

Dumbbell Shrugs:

No desired rep-range here.. this was a last minute addition.

Set 1: 100 lb dumbbells: 10 reps
Set 2: 120 lb dumbbells: 8 reps
Set 3: 100 lb dumbbells: 8 reps
Set 4: 100 lb dumbbells: 8 reps
Set 5: 100 lb dumbbells: 8 reps

PWO: 30 minutes cardio: Stationary bike

did this exact routine yesterday----AWESOME!

can you do it for legs??

[Kurz]

maybe like

SQUAT 5X5
LEG PRESS OR HACK 5 SETS 8-10
LEG EXT - 5 SETS 10-15

DEADS 4-6
HAM CURLS 8-10

CALVES 10-15?

[*Narkissos*]

maybe like

SQUAT 5X5
LEG PRESS OR HACK 5 SETS 8-10
LEG EXT - 5 SETS 10-15

DEADS 4-6
HAM CURLS 8-10

CALVES 10-15?

Sure you can do it for legs.. I plan on approaching legs similarly on Monday...

I think you may have to cut down the total number of sets.. and/or train hamstrings on a different day

Stay tuned for my Monday morning workout to see how i approach it ... i'll know by then.

No prob.. i'm there!

Sunday 29th January 2006

Chest; Biceps; Cardio

Session Notes: Rode my bike to and from the gym this session

Barbell Flat Bench:

warm-up: 3 sets: bar bar: 10 reps each set

rep-range: 4-6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 6 reps
Set 4: 275 lbs: 4 reps [mainly negative work]
Set 5: 275 lbs: 4 reps [mainly negative work]

Barbell Incline Bench:

rep-range: 8-12 reps

Set 1: 135 lbs: 12 reps
Set 2: 155 lbs: 8 reps
Set 3: 185 lbs: 8 reps
Set 4: 155 lbs: 8 reps
Set 5: 155 lbs: 10 reps [8 reps + 2 after a rest pause]

Barbell Decline Bench:

rep-range: 15-20 reps

3 sets: 135 lbs: 15 reps each set

Standing [barbell] Curl:

rep-range: 4-6 reps

Set 1: 95 lbs: 6 reps
Set 2: 95 lbs: 6 reps
Set 3: 115 lbs: 6 reps
Set 4: 135 lbs: 4 reps
Set 5: 115 lbs: 6 reps

One-arm [dumbbell] Preacher Curl:

rep-range: 8-12 reps

Set 1: 30 lb dumbbell: 10 reps
Set 2: 50 lb dumbbell: 8 reps [mainly negative work]
Set 3: 40 lb dumbbell: 8 reps

Cardio: PWO: Treadmill: 30 minutes

[*Narkissos*]

!?!?!?!
isn't that counterproductive to workout on such little sleep? how the hell do you do it?

If i did it on the long term.. yes..But on the short term it was a necessity.

When i returned to school a couple years ago i made a promise to myself.. that i'd continue competing... and working.. and going to school.. as others before me had been in harder spots (financially etc.)... and still done it all.. because it 'all' needed to be done.

So i conditioned my mind and body to deal with sacrifices to allow each of the above conditions to exist.

It's hard

But it's what i do.

oh and nark i know u know ur body better than me and stuff but i remember you stating that you got your optimal growth on training a muscle group 2x a week.

i would LOVE for you to try out my regiment for 3 weeks and just let me know how it treats you such as:
Do you feel you are over training/under training
Do you feel the workouts are too short
Do you feel the voume is not ample for any type of growth
Do you think the rep range is too low
Do you think there are inadaquate warm up sets/working sets
Do you think i look better in sports bra or a wife beater

I'll think about it...

[taiboxa]

i dont understand how u train so much
u must be an aminal in bed!

[Kurz]

Sure you can do it for legs.. I plan on approaching legs similarly on Monday...

I think you may have to cut down the total number of sets.. and/or train hamstrings on a different day

Stay tuned for my Monday morning workout to see how i approach it ... i'll know by then.

No prob.. i'm there!

Sunday 29th January 2006

Chest; Biceps; Cardio

Session Notes: Rode my bike to and from the gym this session

Barbell Flat Bench:

warm-up: 3 sets: bar bar: 10 reps each set

rep-range: 4-6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 6 reps
Set 4: 275 lbs: 4 reps [mainly negative work]
Set 5: 275 lbs: 4 reps [mainly negative work]

Barbell Incline Bench:

rep-range: 8-12 reps

Set 1: 135 lbs: 12 reps
Set 2: 155 lbs: 8 reps
Set 3: 185 lbs: 8 reps
Set 4: 155 lbs: 8 reps
Set 5: 155 lbs: 10 reps [8 reps + 2 after a rest pause]

Barbell Decline Bench:

rep-range: 15-20 reps

3 sets: 135 lbs: 15 reps each set

Standing [barbell] Curl:

rep-range: 4-6 reps

Set 1: 95 lbs: 6 reps
Set 2: 95 lbs: 6 reps
Set 3: 115 lbs: 6 reps
Set 4: 135 lbs: 4 reps
Set 5: 115 lbs: 6 reps

One-arm [dumbbell] Preacher Curl:

rep-range: 8-12 reps

Set 1: 30 lb dumbbell: 10 reps
Set 2: 50 lb dumbbell: 8 reps [mainly negative work]
Set 3: 40 lb dumbbell: 8 reps

Cardio: PWO: Treadmill: 30 minutes

so this is the principle for chest and bis?

Thats what I got today, how did u like it? I'll give it a shot! AND WHY SO MUCH CARDIO!! You are bulked!

[AnabolicAndre]

Sunday 29th January 2006

Chest; Biceps; Cardio

Session Notes: Rode my bike to and from the gym this session

Barbell Flat Bench:

warm-up: 3 sets: bar bar: 10 reps each set

rep-range: 4-6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 6 reps
Set 4: 275 lbs: 4 reps [mainly negative work]
Set 5: 275 lbs: 4 reps [mainly negative work]

Barbell Incline Bench:

rep-range: 8-12 reps

Set 1: 135 lbs: 12 reps
Set 2: 155 lbs: 8 reps
Set 3: 185 lbs: 8 reps
Set 4: 155 lbs: 8 reps
Set 5: 155 lbs: 10 reps [8 reps + 2 after a rest pause]

Barbell Decline Bench:

rep-range: 15-20 reps

3 sets: 135 lbs: 15 reps each set

Standing [barbell] Curl:

rep-range: 4-6 reps

Set 1: 95 lbs: 6 reps
Set 2: 95 lbs: 6 reps
Set 3: 115 lbs: 6 reps
Set 4: 135 lbs: 4 reps
Set 5: 115 lbs: 6 reps

One-arm [dumbbell] Preacher Curl:

rep-range: 8-12 reps

Set 1: 30 lb dumbbell: 10 reps
Set 2: 50 lb dumbbell: 8 reps [mainly negative work]
Set 3: 40 lb dumbbell: 8 reps

Cardio: PWO: Treadmill: 30 minutes

I like the way this looks man I will definitly give it a shot tom fro chest/bi, except I ride my longboardabout a mile to and from the gym. I take the ridiculously long way to the gym, Gets me ready to go by the time IM there.

[*Narkissos*]

so this is the principle for chest and bis?

Thats what I got today, how did u like it? I'll give it a shot! AND WHY SO MUCH CARDIO!! You are bulked!

Going by feel right now.. Chest and Bis (like everything else) isn't set in stone.

Cardio... i'm not bulking right now... I'm slowly getting back into shape.. so i can lean bulk til May 1st... After which i'll start to cut for Nationals.

I like the way this looks man I will definitly give it a shot tom fro chest/bi, except I ride my longboardabout a mile to and from the gym. I take the ridiculously long way to the gym, Gets me ready to go by the time IM there.

I find myself doin sometimes also... taking the long way that is.. It really loosens my hips. Hip tightness is usually my limiting factor.. when squatting below parallel. Don't overdo the riding tho... don't want to pre-fatiqe your quads/glutes/hams much.

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

Tuesday 31st January 2006

8 pm.

Quads; Hams; Calves

Been battling the flu since the middle of last week.. Caused me to take a day or so off from training. Today was a good session tho. Got plenty of junk food in lol... So it wasn't bad at all energy-wise

"Holistic Training" went tru the window tonight lol.. it was about squatting.. and squatting ..and squatting. That's what i'm talking about.

Squats:

Warm-up: Bare bar: 2 sets: 10 reps each set

Decided today to break parallel on my work sets.. to see if i could spark new growth in my quads. On my sub-parallel sets.. my ass was approximately 2-3 inches from the ground... For the most part i had no prob keeping my torso erect. The main prob was getting out of the 'bucket'... shit... on my rep-out set i had to get assistance getting from sub-parallel to parallel. Still, i felt the effect of the increased range of motion deep in my quads... and surprisingly, not in my lower back.

Set 1: 135 lbs: 10 reps [ass to calves]
Set 2: 225 lbs: 10 reps [ass to calves]
Set 3: 315 lbs: 9 reps [to parallel]

On set #3.. ass-to-calves wasn't possible. I don't fear getting stuck in the bottom... actually, i think i did lol. Anyway... i did get stuck in the bottom after the 9th rep.. Tried to get a 10th, but when i bottomed out it was all over.I was squatting without a spotter as usual...in the power rack (i find that a spotter screws with my mind.. and spoils the set for me). When i bottomed out i just tossed the weight back on the supports and rolled from under the bar.

Set 4 [dropset]: 405 lbs: 1 reps [parallel] ;225 lbs: 5 reps [ass-to-calves]

On set #4 i got the first rep... lost my abdominal stability and crashed down on the supports on the bottom of the 2nd rep attempt... i got my training partners to strip the weight off while i was in the position (resting the weight on the supports in the bottom-out position)... from there i resumed the set... squatting below parallel on each rep

Set 5: 225 lbs: 10 reps [ass-to-calves]

Had to get a couple assists on some of these reps from the sub-parallel position... my quad fibers refused to fire at some point... I sat down near the rack after one set and had to get an assist in standing.. i couldn't get the fibers in my quad to fire lol.

Seated Leg-curl:

Each rep included a pause at the point of peak contraction.

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 135 lbs: 15 reps (10 reps + 5 forced reps)
Set 4: 90 lbs: 15 reps
Set 5: 115 lbs: 15 reps (10 reps + 5 forced reps)

Calf-raises:

Leg-press station:

Set 1: 300 lbs: 20 reps
Set 2: 390 lbs: 15 reps
Set 3: 480 lbs: 15 reps (10 reps+ 5 rest pause reps)

Smith-Machine:

Set 1: 90 lbs: 15 reps
Set 2: 270 lbs: 8 reps
Set 3[dropset]: 360 lbs: 4 reps; 270 lbs: 4 reps; 180 lbs: 2 reps; 90 lbs: 4 reps

No cardio today...
Tomorrow's training session will be at 5 a.m. .. so i thought i'd head home to get some rest...

[Jimmya73]

nark you truly are an animal.
are you keeping a daily/weekly log of weight fluctuations and calorie intake? if so please count us in on that in the thread, at least briefly as i would be interested to know the speed at which your results are coming.




on a side note, how do you rate your strength on deadlifts? we lift about exactly the same but most of your other poundages exceed mine, just wondering if i have something to be proud of here.

[Kurz]

Diet Any Better Bro?

[*Narkissos*]

Wednesday 1st February 2006

5 a.m.

Delts

Standing Lateral raise:

Set 1: 20 lb dumbbells: 20 reps
Set 2: 25 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 10 reps [less smooth]
Set 4: 40 lb dumbbells: 10 reps [smoother... partner gave assists here to prevent 'swinging']
Set 5: 25 lb dumbbells: 15 reps [rep-out]
Set 6: 25 lb dumbbells: 15 reps [rep-out]

Seated Dumbbell Press:

Set 1: 60 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 80 lb dumbbells: 6 reps
Set 4: 80 lb dumbbells: 4 reps
Set 5: 60 lb dumbbells: 8 reps [rep-out]

[hang-]Clean & press:

Set 1: 75 lbs: 10 reps
Set 2: 75 lbs: 10 reps
Set 3: 135 lbs: 5 reps
Set 4: 135 lbs: 5 reps
Set 5: 135 lbs: 4 reps

[*Narkissos*]

nark you truly are an animal.

thanks for the good words man.

are you keeping a daily/weekly log of weight fluctuations and calorie intake? if so please count us in on that in the thread, at least briefly as i would be interested to know the speed at which your results are coming.

Right now.. no. This part of the year i don't really keep tabs on my kcal intake.. nor my weight.. I was trying to reach an offseason high of 230 lbs.. but i rescinded... Currently i'm more or less maintaining my current musculature, while redusing my bodyfat percentage.

Right now i'm working with a couple guys who're trying to gain... My training etc. reflects the effort i'm putting in to assist them in said goals... hopefully they'll gain 20 lbs over the next 12 weeks... Hopefully i will also.

I'll let you guys in on what's going on that front soon

on a side note, how do you rate your strength on deadlifts? we lift about exactly the same but most of your other poundages exceed mine, just wondering if i have something to be proud of here.

My deads...
My pet exercise.
I more or less dropped them from my regular routine (replacing 'em with stiff-leg deads.. as they're more applicable to my current goals)... Still.. i think i'm pretty strong at 'em... i have maxed out at 495... recently the heaviest i've gone is 455 lbs though.

Diet Any Better Bro?

I'm still not consuming many calories.. my protein intake is approximately at maintenance level...

That should change over the next few weeks tho.



~Nark