My training Journal...

[*Narkissos*]

Way to go Nark, being that you don't sleep, great results lol..

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

Thursday 16th March 2006

Back; Shoulders; Biceps

8 p.m.

general warm-up: recumbant bike: 5 minutes

Back:

Deadlifts:

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

Set 1: 135 lbs: 8 reps [raw: warm-up]
Set 2: 225 lbs: 5 reps [raw: warm-up]
Set 3: 315 lbs: 5 reps [raw: warm-up]

Set 4: 500 lbs: 3 reps [work-set: straps + belt; Personal Best]
Set 5: 500 lbs: 3 reps [work-set: straps + belt; Repeat Personal Best]

I borrowed a cam and got 3 blurry pics from this session.. of me pulling this 500 lbs. I'll be sure to post them as soon as i get the software to upload 'em.

Low-Pulley Row:

Used the 'V-handle' here. No prior warm-up...

Set 1: 200 lbs: 8 reps [raw: warm-up]
Set 2: 225 lbs: 8 reps [work-set: w/ straps]
Set 3: 225 lbs: 6 reps [work-set: w/ straps]

Wide-grip Lat-Machine Pulldown:

Set 1: 145 lbs: 10 reps
Set 2: 200 lbs: 4 reps; 145 lbs: 4 reps
Set 3: 200 lbs: 4 reps; 145 lbs: 6 reps

Hands-free Shrugs:

Done on the york squat machine...

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 15 reps
Set 3: 360 lbs: 12 reps

Shoulders:

2 sets: 40 lb dumbbells: 8 reps each set: warm-up

Set 1: 100 lb dumbbells: 4 assisted reps
Set 2: 80 lb dumbbells: 6 reps [unassisted]
Set 3: 80 lb dumbbells: 5 reps [unassisted]
Set 4: 80 lb dumbbells: 4 reps [unassisted]

Biceps:

Seated Dumbbell Curl:

3 sets: 50 lb dumbbells: 6 reps each set

One-arm Dumbbell preacher curls:

3 sets: 30 lb dumbbell: 10 reps; 8 reps; 8 reps

AWESOME SESSION

~Nark

[taiboxa]

holy shnits bro hella great back session. LOL

[primetime1]

500lb deads.. good job nark.
also, curious about the hands free shrugs never seen that machine you listed.. and also curious as to why so little shoulder work?

your making awsome progress with ya deads so keep up the hard work.

[taiboxa]

500lb deads.. good job nark.
also, curious about the hands free shrugs never seen that machine you listed.. and also curious as to why so little shoulder work?

your making awsome progress with ya deads so keep up the hard work.

shoulders are hammered in every row/press motion.. overtraining is very common due to the fact they are a large muscle group and protein turn over rate is slow.

[primetime1]

good looking tia, to me it just looked too little since i know nark is all about volume training.

[taiboxa]

good looking tia, to me it just looked too little since i know nark is all about volume training.

LoL thats what i was thinking then i thought MAYBE NARK is turning over a new leaf... one that is meant to get HUGE

[primetime1]

haha.. not huge but certainly chizzled maybe one day hell blow up and not worry about his abs?

[ward065]

nark when u do your deadlifts how far down to you go......do you lower it to the floor or do you go down part of the way like when doing rack deadlifts?

[IBdmfkr]

nark when u do your deadlifts how far down to you go......do you lower it to the floor or do you go down part of the way like when doing rack deadlifts?

Not sure if this was to Nark but I lift off rack and touch floor. I get exhausted just thinking about them.

NARK, post up those pics!

[*Narkissos*]

holy shnits bro hella great back session. LOL

Thanks.. They're getting better and better.

500lb deads.. good job nark.
also, curious about the hands free shrugs never seen that machine you listed..

Sorry about that man.. here it is:



I step in.. facing the machine...and shrug hands free.

and also curious as to why so little shoulder work?

That's all i think i need to do at this point.

your making awsome progress with ya deads so keep up the hard work.

Thanks man.. Progress may cease til next offseason. I'm slated to start cutting on April 1st.

shoulders are hammered in every row/press motion.. overtraining is very common due to the fact they are a large muscle group and protein turn over rate is slow.

LoL thats what i was thinking then i thought MAYBE NARK is turning over a new leaf... one that is meant to get HUGE

I am I am.. i'm up to 209 lbs now baby!

Lightweight baby lol.

~Nark

p.s. I hit a killer sesson tonight. I got a shitload of pics from the session but i've been unable to upload 'em as yet. I'm not posting the workout to this log til i've got the pics to back it up.

I will say that i hit another personal best on the deadlift tonight again tho

[Anabolios]

does anyone else poke into this thread just to get some good suggestions for their own routine? i know i do

props to you for all the good ideas as i sample pieces of a lot of your workouts

[IBdmfkr]

No doubt, nice Log Nark. Props for keeping it up and so detailed. I'm sure more ppl read and take ideas from it than you think.

[*Narkissos*]

nark when u do your deadlifts how far down to you go......do you lower it to the floor or do you go down part of the way like when doing rack deadlifts?

Unless i'm doing Stiff-leg deadlifts (which i do on a platform.. ) i don't hit the floor.

I've watched ronnie and other people with powerlifting backgrounds hit the floor and use the momentum to drive back to the top. I don't do that.

I lower the weight to about 1" from the ground.. pause...and explode back to the top using my quads/hams/glutes.. first.. and follow that movement tru with a tensing of my spinal erectors.

I could possibly get another rep in if i hit the floor.. but i'm sure i'd have to learn that specific technique.

does anyone else poke into this thread just to get some good suggestions for their own routine? i know i do

props to you for all the good ideas as i sample pieces of a lot of your workouts

Thanks for the good words man.. and for following

Not sure if this was to Nark but I lift off rack and touch floor. I get exhausted just thinking about them.

NARK, post up those pics!

When i was trying to get past my 495 lb sticking point i started my deads from the rack.

I'd set the supports at thigh height... grap the bar.. lift it out.. and take a step back.. and deadlift like normal.

That really helped improve my strenght.. Suprisingly tru to the lower part of the exercise.. as it allowed me to overload my muscles without having to be limited by a lack of explosiveness at the start.

Now i'm pulling 500+ from the floor .. woot.

It's a good feeling.

[*Narkissos*]

Sunday 19th March 2006

Legs; Chest; Triceps

This session was preceded by a bike ride to the gym.. and followed by a wobbly bike ride home.

General warm-up: Recumbant bike: 5 minutes

Glute/Hamstrings:

Deadlifts:

Set 1: 135 lbs: 6 reps [warm-up: no straps/ no belt]
Set 2: 225 lbs: 5 reps [warm-up: no straps/ no belt]
Set 3: 315 lbs: 5 reps [warm-up: no straps/ no belt]

Set 4: 515 lbs: 2 reps [Personal Best]

I strained my right rear delt on this pull.. but i went back in for another set...

Set 5: 515 lbs: 1 reps





Standing Leg-curls:

Unilateral...

Set 1: 45 lbs: 15 reps each leg
Set 2: 50 lbs: 12 reps each leg

Seated Leg-curls:

Set 1: 75 lbs: 15 reps
Set 2: 100 lbs: 15 reps
Set 3: 125 lbs: 12 reps

Quad/glute:

Leg-press:

Set 1: 300 lbs: 15 reps
Set 2: 500 lbs: 15 reps
Set 3: 750 lbs: 10 reps



Barbell squats:

These were done ass-to-the-ground...w/ an 1/4" block under my heels

2 sets: 225 lbs: 8 reps each set



Calves:

Angled Seated Calf-raise:

Set 1: 140 lbs: 20 reps
Set 2: 280 lbs: 15 reps
Set 3: 350 lbs: 10 reps; 280 lbs: 5 reps
Set 4: 350 lbs: 10 reps; 280 lbs: 5 reps

Chest:

General warmup: Dips: bodyweight: 3 sets: 8 reps each set

Flat Dumbbell Bench:

Set 1: 100 lb dumbbells: 8 reps
Set 2: 110 lb dumbbells: 4 reps [Personal Best]
Set 3: 120 lb dumbbells: 2 reps; [Personal Best] 100 lb dumbbells: 2 reps
Set 4: 110 lb dumbbells: 4 reps

My cameraman got this on digital too



Triceps:

French Press:

Set 1: 60 lb dumbbell: 15 reps
Set 2: 80 lb dumbbell: 14 reps
Set 3: 100 lb dumbbell: 5 reps; 60 lb dumbbell: 5 reps
Set 4: 80 lb dumbbell: 14 reps

Got these on cam too.. my camerman thought he was Chris Lund


Great session

~Narkissos

[taiboxa]

lol awww... my cute lil narkie'poo is growing up.

[chest6]

gettin big man. I couldn't see the 10s on the end . How the hell are you getting so strong. Seems like the last 10 posts have the words Personal Record in them

oh and of course..keep up the good work, great progress

(and yes, forgot that the first time as you can see )

[primetime1]

lookin beastly brotha.. awsome shots with some big weight.. keep up this insane progress.

[*Narkissos*]

Thanks guys.

The Rest of my training pics are on this thread:

http://forums.steroid.com/showthread...63#post2570763

[*Narkissos*]

Wednesday 22nd March 2006

Back; Shoulders; Biceps

General warm-up: Recumbant bike: 5 minutes

Back:

Area-specific warm-up: Chins:

3 sets: bodyweight: 6 reps each set

Barbell Rows:

Haven't done these in a lil bit. These were done.. pulling from the floor (no platform this time.). Shoulder width stance.. grip outside shoulderwidth. Overhand grip. Torso parallel to the floor.

bare bar: 10 reps: warm-up

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 275 lbs: 5 reps; 185 lbs: 5 reps

These were rape on my erectors.. My erectors are still recovering from Sunday's deadlifts.

Low-pulley Row:

I used the V-handle on this exercise...

Set 1: 200 lbs: 8 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

Endurance is definately increasing...

Lat-Machine Pulldowns:

Set 1: 145 lbs: 10 reps
Set 2: 200 lbs: 4 reps; 145 lbs: 6 reps
Set 3: 200 lbs: 4 reps; 145 lbs: 6 reps

The reps at 200 lbs were a lot better than the attempts last week...

Shoulders:

Seated Dumbbell Press:

warm-up: 40 lb dumbbells: 8 reps

Set 1: 80 lb dumbbells: 10 reps (personal best)
Set 2: 100 lb dumbbells: 5 reps (2 unassisted: personal best; 3 assists)
Set 3: 90 lb dumbbells: 6 reps ( 2 unassisted; 4 assists)

Hands-free-Shrugs:

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 12 reps
Set 3: 360 lbs: 12 reps

Seated Lateral Raises:

Set 1: 30 lb dumbbells: 10 reps **
Set 2: 20 lb dumbbells: 10 reps
Set 3: 20 lb dumbbells: 10 reps

** I was forced to reduce the weight for subsequent sets... due to forearm pain. That's the reason i had dropped the lateral raise fro my programme in the first place. Each set hurts.

Biceps:

Seated (alternating) Dumbbell Curl:

Set 1: 50 lb dumbbells: 11 reps
Set 2: 60 lb dumbbells: 7 reps
Set 3: 80 lb dumbbells: 3 reps; 60 lb dumbbells: 2 reps; 40 lb dumbbells: 3 reps (personal best: 80 lb dumbbells)

That is the FIRST time i've EVER curled the 80s. It was kind of a dare by my training partner. I told him before hand that i was not gonna attempt it cus the only guys i've ever seen training 'em are the pros.. who have HUGE arms. He taunted me: "so you mean you're not planning on turning pro anymore?"

That did it for me. I strapped on those dumbbells and went to war. It was crazy!

Standing Barbell Curls:

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

These were relatively smooth reps...

One-arm Dumbbell Preacher Curls:

Set 1: 40 lb dumbbell: 6 reps
Set 2: 40 lb dumbbell: 6 reps

Strong session

~Narkissos

[THE_DOME]

great journal man even got pics on lifts amazing,

[THE_DOME]

great posting, you might as well record you entire workout an create a youtube file, good work nark

[*Narkissos*]

Thanks man

[IBdmfkr]

Yea Budddddyyy!

[S.P.G]

looking good dude keep it up

[L.Priest]

Nice work bro.....strong mo-fo....seems pretty intense for pre-contest prep, no? Do you have a set plan when you walk into the gym or is this free based?

[L.Priest]

Oh and what are hands free shrugs?

[*Narkissos*]

Thursday 23rd March 2006

Chest; Legs; Triceps

Legs:

Abductor Machine:

Was just killing time here.. lol. Carlos_E suggested i try 'em so i did... briefly

Set 1: 10 lb setting: 10 reps
Set 2: 30 lb setting: 10 reps

Seated Legcurls:

Set 1: 75 lbs: 20 reps
Set 2: 100 lbs: 15 reps
Set 3: 125 lbs: 10 reps
Set 4: 100 lbs: 15 reps
Set 5: 100 lbs: 10 reps

Barbell Squats:

These were done below parallel.. with a 1/4" block under my heels.

3 sets: bare bar: 10 reps each set

Set 1: 225 lbs: 10 reps
Set 2: 275 lbs: 8 reps
Set 3: 315 lbs: 6 reps

Leg-press:

Decided since i was warm, to start near my 'max'...

Set 1: 660 lbs: 15 reps
Set 2: 925 lbs**: 10 reps (personal best)

**750 lbs + my 175 lb training partner

The gym owner was there tonight.. and he complained that he's gonna ban us from stacking more weight on the leg-press than it was 'designed to hold'. So when he does i may just rep-out at 750 or find a more taxing exercise alltogether.

Angled Seated Calf-raise:

Set 1: 140 lbs: 20 reps
Set 2: 280 lbs: 15 reps
Set 3: 280 lbs: 15 reps
Set 4: 420 lbs: 10 reps

This is the most amount of weight i've used on this station thus far. It's new tho, so it's too early to gauge my strength threshold.. so i'm not calling this a 'personal best'.

Triceps:

Blown_SC advised that i hit triceps first in my session... prioritising tris to up my bench max. So i gave it a try.

Close-Grip Bench:

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

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

Set 4: 275 lbs: 3 (assisted) reps; 185 lbs: 3 reps; 135 lbs: 3 reps

Chest:

Training tris first didn't affect my dumbbell press surprisingly...

Set 1: 100 lb dumbbells: 8 reps (struggled a bit on the last rep)
Set 2: 110 lb dumbbells: 4 reps
Set 3: 120 lb dumbbells: 4 reps (1 unassisted (personal best); 3 assisted)
Set 4: 100 lb dumbbells: 5 reps (failed mid-rep: attempting the 6th rep)

This was a Personal Best session all-round...

~Narkissos

[*Narkissos*]

Thanks guys

Nice work bro.....strong mo-fo....seems pretty intense for pre-contest prep, no? Do you have a set plan when you walk into the gym or is this free based?

My contest prep doesn't start til April 1st.. but yes i train this way year-round.

Do i have a set plan? Yes... I know what bodyparts are to be trained on a specific day... I have an idea of what exercises are 'musts'... what exercises didn't quite do it for me on previous sessions. And i have a goal weight in mind on certain lifts.

In a way it's 'freebased' to some extent. If a new piece of equipment is in there i may add it to the session. If at the start of an exercise a movement 'doesn't feel right' i'll drop it. It isn't set in stone

Oh and what are hands free shrugs?

My training Journal...



~Narkissos

[*Narkissos*]

Monday 27th March 2006

Back; Shoulders; Biceps

Started a low-dose cutting cycle this weekend. Not discussing it however...

General warm-up: Recumbant Bike: 5 minutes

Deadlifts:

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

Set 1: 225 lbs: 5 reps [no straps; no belt]
Set 2: 405 lbs: 4 reps [no straps; no belt]
Set 3: 545 lbs: 3 reps [w/ straps & belt: Personal Best]
Set 4: 585 lbs: failed attempt
Set 5: (1 minute later): 545 lbs: 1 rep

Lat-machine Pulldowns:

Set 1: 145 lbs: 15 reps
Set 2: 200 lbs: 5 reps; 145 lbs: 5 reps
Set 3: 200 lbs: 3 reps; 145 lbs: 5 reps

Low-pulley Row:

Set 1: 200 lbs: 8 reps
Set 2: 200 lbs: 6 reps
Se 3: 145 lbs: 15 reps [rep-out]

Seated Dumbbell Press:

2 sets: 40 lb dumbbells: 8 reps each set: warm-up

Set 1: 90 lb dumbbells: 6 reps (4 unassisted; 2 spots)
Set 2: 100 lb dumbbells: 6 reps (2 unassisted; 4 spots)
Set 3: 90 lb dumbbells: 6 reps (w/ some assistance)

Hands-free-shrugs:

3 sets: 180 lbs: 20 reps each set

I chose the high-rep approach simply because it felt better.

Seated Alternate Dumbbell Curl:

Set 1: 50 lb dumbbells: 10 reps
Set 2: 50 lb dumbbells: 8 reps
Set 3: 60 lb dumbbells: 6 reps

~Narkissos

[chest6]

How you make these huge strength gain jumps blows my mind. You crazy genetic having man.

[chest6]

30+ lbs on your deadlift in 8 days..how do you do it man thats crazy. You need to come train me or something..

[Jimmya73]

Started a low-dose cutting cycle this weekend. Not discussing it however...

you tease!
i wish i could go heavy like that on shoulders presses, i can throw the 85's 7-8 times but it destroys my rotator cuffs, i usually dont go over 75, and im starting to think i never will!

[*Narkissos*]

you tease!
i wish i could go heavy like that on shoulders presses, i can throw the 85's 7-8 times but it destroys my rotator cuffs, i usually dont go over 75, and im starting to think i never will!

How's your ROM?

How far down do you lower the dumbbells?

If you currently lower them past the point where your upper arms are parallel to the floor, Stop!

This should reduce the pain.

How you make these huge strength gain jumps blows my mind. You crazy genetic having man.

I keep telling guys that the truth of the matter is: (not) Eating (enough)and sleeping (too little) are my limiting factors.

Fix those and i'd make even better strength and size gains.

[chest6]

I keep telling guys that the truth of the matter is: (not) Eating (enough)and sleeping (too little) are my limiting factors.

Fix those and i'd make even better strength and size gains.

Yep...I was thinking about that. Keep up the good work.

[Jimmya73]

If you currently lower them past the point where your upper arms are parallel to the floor, Stop!

well thats definitely not it, its a huge stretch to get to parallel! its just messed up now, dont know what i can do

[IBdmfkr]

I miss a meal and lose weight, must be nice Nark. lol bastard

[THE_DOME]

nark where ya at
bump

[*Narkissos*]

nark where ya at
bump

sorry about that man

I'm only getting 3 days training in this week... school's been taking it's toll.

I'm still gonna start cutting on April 1st tho. .. count on it


----------------
Wednesday 29th March 2006

Legs; Chest; Triceps

I was running late so i started this session with no prior warm-up....

Seated Leg-curls:

I'm prioritising hamstrings now: to improve my physique.. and improve my lifts (namely my deadlift)

Set 1: 50 lbs: 20 reps [warm-up]
Set 2: 75 lbs: 20 reps [warm-up]
Set 3: 100 lbs: 20 reps
Set 4: 175 lbs: 8 reps (negative work)
Set 5: 150 lbs: 8 reps (negative work)

Leg-press:

Decided against squatting today.. Lower back was residually sore from deadlifts... and i had been getting lower back pumps all day. Didn't think it would've been productive to squat at sub-maximal poundage.

On a side note.. today's leg-press session was spoilt somewhat by restrictions placed on me by the gym owner. Y'all would recall that he said he was going to ban us from adding plates to machine.. and having dudes sitting on top during sets. He DID. Thus i had to make due with the max the machine can hold: only 750 lbs

Set 1: 300 lbs: 15 reps [warm-up]
Set 2: 660 lbs: 15 reps
Set 3: 660 lbs: 15 reps **
Set 4: 750 lbs: 10 reps

**I had a 'bad lift' here. The gym owner came and talked to me just before this set.. and this threw my mind off. I felt a twinge of pain around my ACL around rep number 3 or 4... probably due to a slight misplacement of the feet. I kept repping til the end of the desired reps. I'll know how bad it is tomorrow. On set 4 i could've gotten more reps.. but i really didn't feel being under the weight anymore. My goal this session was to hit 1k this week.. as i hit over 900 lbs last session

Seated Angled Calf-raise:

No prior warm-up...

Set 1: 210 lbs: 20 reps
Set 2: 280 lbs: 15 reps
Set 3: 420 lbs: 8 reps; 280 lbs: 4 reps; 210 lbs: 4 reps
Set 4: 420 lbs: 8 reps; 210 lbs: 8 reps

Incline sit-ups:

Set 1: bodyweight: 10 reps [warm-up]
Set 2: added resistance: 10 reps **
Set 2: added resistance: 10 reps **

**I got my partner to stand behind me... and pull my torso towards him.. and down..on the negative of each rep.

Very Close-grip Bench Press:

I'd say my grip was: hands placed 4-6 inches apart...

2 sets: bare bar: 15 reps each set: warm-up

Set 1: 135 lbs: 15 reps
Set 2: 135 lbs: 15 reps
Set 3: 185 lbs: 8 reps
Set 4: 225 lbs: 4 reps; 135 lbs: 4 reps

Dumbbell Incline Bench:

Set 1: 100 lb dumbbells: 8 reps (failed mid-rep attempting a 9th rep)
Set 2: 100 lb dumbbells: 7 reps (failed mid-rep attempting an 8th rep)
Set 3: 100 lb dummbells: 6 reps
Set 4: 100 lb dumbbells: 8 reps (5 unassisted; and 3 spots)

Session Notes: Triceps (close-grip Bench) were done before chest as Blown_SC suggested.. prioritisig triceps in the pursuit of a bigger bench. Abs were done with added resistance to increase core strength. This, i hope, will aide me in increasing my squat totals again... back to where it was previously

~Narkissos

[IBdmfkr]

Too bad you don't live closer Nark, you'd be a hellava training partner. Good stuff bro.

[AnabolicAndre]

Uh---oh time to start cutting.

Btw Nark I scrapped my other routine, and I'm taking some of your lower volume training workouts!

Thanks for keeping this awesome log!!

Good luck with the cut looking foward to seeing the progress!