My training Journal...

[*Narkissos*]

Tuesday 25th July 2006

Legs; abs; cardio

notes: Rode my bike to and from the gym today... Upon reaching the gym i rode the stationary bike for a couple minutes to warm up my hips and knees.. Did some hamstring stretches after this and then got straight into the meat of the matter

Squats:

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

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 6 reps
Set 4: 315 lbs: 5 reps

Leg-press:

Set 1: 300 lbs: 20 reps
Set 2: 390 lbs: 15 reps
Set 3: 480 lbs: 10 reps
Set 4: 660 lbs: 8 reps

Laying Leg-curls:

4 sets: 90 lbs: 12 reps each set

Seated angled calf-raise:

Set 1: 180 lbs: 10 reps
Set 2: 270 lbs: 10 reps
Set 3: 360 lbs: 10 reps
Set 4: 450 lbs: 8 reps
Set 5: 540 lbs: 4 reps; 450 lbs: 4 reps; 360 lbs: 4 reps; 270 lbs: 4 reps; 180 lbs: 4 reps; 90 lbs: 6 reps.... WICKED drop set!

Incline Sit-up... superset with Hyper-extentions:

4 sets: 15 reps (sit-up) / 10 reps (extensions)

Cardio: pwo: Stationary Bike: 45 minutes

Good session...

Narkissos

[JohnboyF]

Nark, When do you practise your posing and for how long?

[*Narkissos*]

Nark, When do you practise your posing and for how long?

Trithfully i haven't started

Usually it's for 30-45 minutes daily... increasing to twice daily

[JohnboyF]

ahh its okay. I'm sure you will kick ass. 30-45 min damn that's long. Never realzied it takes soo much time.

[*Narkissos*]

ahh its okay. I'm sure you will kick ass. 30-45 min damn that's long. Never realzied it takes soo much time.

Yea man
-----------------------

By the way guys

New pics are UP!

Narkissos 2006 contest prep: 3 weeks out..til contest day

[JohnboyF]

just check amazing upper body esp arms and abs.. left u some feedback aswell...

[*Narkissos*]

just check amazing upper body esp arms and abs.. left u some feedback aswell...

Appreciated man!



Nark

[*Narkissos*]

Thursday 27th July 2006

Back; Biceps; Abs; Cardio

Note: Rode my Bike to and from the gym this evening. Had no carbs in any of the meals prior to training.

General Warm-up: Seated Laterals: 2 ses: 20 lb dumbbells 15 reps ea.

Deadlifts:

warm-up: 2 sets: bare bar: 10 reps ea

Set 1: 135 lbs: 10 reps [no belt no straps]
Set 2: 225 lbs: 10 reps [no belt no straps]
Set 3: 405 lbs: 7 reps [straps + belt]
Set 4: 495 lbs: failed attempt

V-bar Pulldown:

Set 1: 125 lbs: 15 reps
Set 2: 145 lbs: 10 reps
Set 3: 145 lbs: 10 reps
Set 4: 200 lbs: 5 reps; 145 lbs: 5 reps

Underhand-grip Chins:

2 sets: bodyweight: Set 1: 7 reps; Set 2: 5 reps

V-Bar Chins:

2 sets: bodyweight: 7 reps each set

Chins-to-Front:

2 sets: bodyweight: 6 reps each set

One-arm Dumbbell Row:

Set 1: 100 lb dumbbell: 10 reps
Set 2: 120 lb dumbbell: 6 reps
Set 3: 120 lb dumbbell: 6 reps

Seated Alternate Dumbbell Curl:

Set 1: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps [drop-set]
Set 2: 60 lb dumbbells: 5 reps; 40 lb dumbbells: 4 reps [drop-set]
Set 3: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps [drop-set]

One-arm Dumbbell Preacher Curl:

Set 1: 25 lb dumbbell: 8 reps
Set 2: 50 lb dumbbell: 3 negative reps; 25 lb dumbbell: 3 reps
Set 3: 50 lb dumbbell: 3 negative reps; 25 lb dumbbell: 3 reps

Hanging Leg-raises:

4 sets: 15 reps each set

Behind-the-Neck Shrugs:

Set 1: 135 lbs: 15 reps
Set 2: 135 lbs: 12 reps
Set 3: 135 lbs: 15 reps
Set 4: 135 lbs: 15 reps

Cardio: pwo: Inclined Treadmill: 45 minutes

Awesome session!

Narkissos

[chest6]

Awesome session carb depleted..ahh. Man I wish I could get 60lb dumbbells seated..I could do maybe like..25s..point and laugh

[*Narkissos*]

Awesome session carb depleted..ahh. Man I wish I could get 60lb dumbbells seated..I could do maybe like..25s..point and laugh

------------------
Friday 28th July 2006

Chest; Tris; Abs

Session notes: Rode my bike to and from the gym today. Today was another low carb day. No carbs consumed prior to training.. Training was at 4:45 pm. Energy was on the low side.

Barbell Bench Press: Shoulder-width Grip

Bare bar: 3 sets: Warm-up

Set 1: 135 lbs: 10 reps [lowered bar to neck]
Set 2: 135 lbs: 10 reps [lowered bar to mid pec]
Set 3: 225 lbs: 2 reps; 135 lbs: 6 reps
Set 4: 225 lbs: 2 reps; 135 lbs: 6 reps
Set 5: 185 lbs: 5 reps; 135 lbs: 4 reps

Incline Dumbbell Press:

4 sets: 80 lb dumbbells: 6 reps each set

Dumbbell Pullover:

Set 1: 65 lb dumbbell: 10 reps
Set 2: 80 lb dumbbell: 8 reps
Set 3: 120 lb dumbbell: 1 rep; 80 lb dumbbell: 7 reps

Barbell French Press:

4 sets: 40 lbs: 6 reps each set

Overhead Rope extensions:

Set 1: 30 lbs: 12 reps
Set 2: 35 lbs: 10 reps
Set 3: 45 lbs: 8 reps

Parallel Bar dips:

2 sets: bodyweight: 6 reps each set

Incline sit-ups:

4 sets: 15 reps each set

Side note: Did no cardio today.. Didn't have the energy.

Piss poor session...

Narkissos

[mark_newcastle]

Yea man
-----------------------

By the way guys

New pics are UP!

Narkissos 2006 contest prep: 3 weeks out..til contest day

looking good man, best of luck with the show.

cant wait to see the pics.

[*Narkissos*]

Monday 31st July 2006

Shoulders; Back; Biceps; Abs; Cardio; Posing Practise

General warm-up: Seated Lateral, rear, and front raises.. and one rotator cuff exercise

Seated Dumbbell Press:

warm-up: 30 lb dumbbells: 10 reps
warm-up: 60 lb dumbbells: 10 reps
warm-up: 60 lb dumbbells: 9 reps

Set 1: 80 lb dumbbells: 6 reps (3 reps + 3 assists)
Set 2: 90 lb dumbbells: 4 assists; 60 lb dumbbells: 4 assists

Seated Lateral Raises:

4 sets: 25 lb dumbbells: 10 reps

Behind-the-Neck Shrugs:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 2: 225 lbs: 10 reps [w/straps]
Set 4: 315 lbs: 5 reps; 225 lbs: 5 reps; 135 lbs: 5 reps [w/straps]

Hanging Leg-raises superset with Decline Sit-ups:

3 sets: 15 reps raises + 10 reps sit-ups each set

Chins-to-front:

Grip: palms down.. shoulder-width

3 sets: bodyweight: 6 reps each set

Grip: palms facing... inside shoulder-width grip

3 sets: bodyweight: 6 reps each set

Underhand Grip Pulldowns:

Grip: false thumb

3 sets: 125 lbs: 6 reps each set [pulling to upper chest/neck area]

Alternating Incline Dumbbell Curl:

warm-up: 2 sets: 20 lb dumbbells: 10 reps each set

Set 1: 30 lb dumbbells: 8 reps
Set 2: 40 lb dumbbells: 5 reps; 20 lb dumbbells: 5 reps
Set 3: 40 lb dumbbells: 4 reps; 30 lb dumbbells: 3 reps; 20 lb dumbbells: 3 reps

Cardio: pwo: Stationary Bike: 45 minutes

Posing: pwo: 15 minutes

Good session...

Narkissos

[24labor]

Looking good Nark you usually warm-up with stationary bke right? I like to do the same I like air-dynes where you pedal and pump your arms good full body warm-up. I like to end with the same for a cooldown to get some of that lactic acid out of there.

[*Narkissos*]

Looking good Nark you usually warm-up with stationary bke right? I like to do the same I like air-dynes where you pedal and pump your arms good full body warm-up. I like to end with the same for a cooldown to get some of that lactic acid out of there.

Cool beans man

Normally i ride to the gym.. that's my 'warm-up'

Today i didn't utilise a core warm-up... I left the bike at home.. caught the bus to the gym.. and hopped straight into the session upon arrival

[*Narkissos*]

Tuesday 1st August 2006

Legs; Abs; Posing; Cardio

7 a.m.

comments: I set my alarm for 5:30... but it didn't go off. I woke at 6:40.. and was due at the gym at 7.. so i just had 2 pieces of fruits and a couple aminos and i was off

General warm-up: 1 set leg presses

Barbell Squats:

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

warm-up: 135 lbs: 15 reps [ass-to-ground]
warm-up: 135 lbs: 15 reps [ass-to-ground]

Set 1: 315 lbs: 5 reps; 225 lbs: 5 reps
Set 2: 315 lbs: 5 reps; 225 lbs: 5 reps
Set 3: 405 lbs: 3 assists: 225 lbs: 5 reps

Hack-squats:

Set 1: 120 lbs: 8 reps
Set 2: 210 lbs: 4 reps
Set 3: 120 lbs: 8 reps

Laying Leg-curls:

Set 1: 90 lbs: 15 reps
Set 2: 125 lbs: 6 reps; 90 lbs: 6 reps
Set 3: 90 lbs: 15 reps **
Set 4: 90 lbs: 15 reps **


**on these sets.. every rep after 10 was a struggle

Seated Angled Calf-raise:

Set 1: 180 lbs: 10 reps
Set 2: 360 lbs: 10 reps
Set 3: 520 lbs: 6 reps; 450 lbs: 4 reps
Set 4: 450 lbs: 8 reps
Set 5: 360 lbs: 12 reps [10 reps.. 10-second pause... 2 reps]

Roman Chair sit-ups:

4 sets: 15 reps each set

Posing: pwo: 25 minutes

Cardio: pwo: Incline Treadmill: 45 minutes

Awesome session!

Narkissos

[*Narkissos*]

Thursday 3rd August 2006

Back; Biceps; Abs

comments: Injured my hamstring/adductor this morning.. All i did was kneel into a lunge position and BANG.. i couldn't walk. I rode my bike to and from this gym this evening.. but really didn't want to risk pwo cardio.. my general warm-up this evening was a lot longer as well.. because my groin area required it

Note: Trying a new supplement pre-w/o: "Amplify"

Additional notes: No carbs ('cept vegetables) were consumed in any of the meals prior to training. This session was started at 3:30 pm.

General warm-up:

Stationary bike: 5 minutes

Seated dumbbell lateral raises: Shoulders rotated to the rear... i.e. 'pinned back'

3 sets: 15 lb dumbbells: 15-20 reps each set

Adductor Machine: 2 sets: 20 reps each

Hyper-extensions: bodyweight: 2 sets: 10 reps each

Stiff-leg deadlifts: lowering to floor on 'warm-ups'.. and to 1/4"-1" above floor on working sets...

warm-up: 2 sets: bare bar: 15 reps each set
warm-up: 2 sets: 135 lbs: 10 reps each set**

**Each set was characterised by pronounced groin pain.. no longer localised to just the adductor region.

Set 1: 225 lbs: 10 reps [overhand grip: no straps; no belt]
Set 2: 315 lbs: 10 reps [overhand grip: w/ straps; no belt]
Set 3: 405 lbs: 4 reps [staggered grip: w/ straps; no belt]

Underhand grip Barbell Rows:

warm-up: 135 lbs: 15 reps

Set 1: 225 lbs: 8 reps
Set 2: 315 lbs: 1 rep; 225 lbs: 4 reps; 135 lbs: 4 reps

[V-bar] Low-pulley Row:

warm-up: 145 lbs: 10 reps

Set 1: 200 lbs: 8 reps
Set 2: 225 lbs: 6 reps; 170 lbs: 4 reps

Lat-machine pulldowns: Shoulder-width grip.. pulling to neck...

warm-up: 125 lbs: 10 reps

Set 1: 145 lbs: 8 reps
Set 2: 200 lbs: 8 assisted reps (negs); 125 lbs: 6 reps (some w/ assists)

Neutral grip [palms facing] Chins: approx. 2" inside shoulder width

3 sets: bodyweight: 8 reps; 6 reps; 6 reps (some reps w/ assists)

Close-grip Standing Barbell Curl:

No prior warm-up...

Set 1: 80 lbs: 8 reps
Set 2: 100 lbs: 8 reps
Set 3: 100 lbs: 8 reps

One-arm Dumbbell Preacher curls:

3 sets: 25 lb dumbbell: 6 reps each arm each set

Hanging leg-raises:

5 sets: 15 reps each set

Standing Broomstick twists:

1 set: 50 reps in each direction

Decline sit-up: very steep angle...

3 sets: 15 reps each set**

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

AWESOME SESSION!

Narkissos

[chest6]

Very impressive. So on the sldl...rounded back on those correct? 405 is impressive weight. I've always been scared to go above 275..

[*Narkissos*]

Very impressive. So on the sldl...rounded back on those correct? 405 is impressive weight. I've always been scared to go above 275..

No.. i never round my back... I have very flexible hamstrings (i consciously worked on improving hamstring flexibility to avoid injury).. so my back is flat tru-out.. even when i take the ROM past that of where i see the 'normal' trainee stopping.

-------------------------
Friday 4th August 2006

Chest; Triceps; Abs; Cardio

Notes: Took 2 servings of amplify 2 pre-workout. Rode my bike to and from the gym this evening.

General warm-up:

(Light) Seated lateral raises: shoulders pinned back
2 sets: 15 lb dumbbells: 15 reps each set

Dumbbell fly/press: done laying on floor
1 set: 20 lb dumbbells: 30 reps (20 reps fly; 10 reps; press)

Stretching... was done at the end of the general warm-up.. and between sets...

Workout:

Barbell Bench press: Shoulder-width grip...

warm-up: 2 sets: bare bar: 20 reps each set
warm-up: 135 lbs: 6 reps
warm-up: 135 lbs: 6 reps

Set 1: 225 lbs: 6 reps (2 + 4 assists)

Flat dumbbell Press:

warm-up: 80 lb dumbbells: 6 reps

Set 1: 110 lb dumbbells: 4 assisted reps

Incline Dumbbell Press:

warm-up: 80 lb dumbbells: 6 reps

Set 1: 110 lb dumbbells: 4 assisted reps

Incline Fly:

warm-up: 30 lb dumbbells: 15 reps.. continuous tension

Set 1: 60 lb dumbbells: 10 reps (6 reps + 4 spots)**

**Posed for a couple minutes.. Without posing a lot of vascularity was noted tru-out the torso... Biceps were swollen tho not directly trained... I attribute this to the 'amplify 2'.As no carbs had been consumed prior to this workout.. which was done in the evening.

Cross-Bench Pullover:

3 sets: 60 lb dumbbell: 15 reps each set

Triceps:

Dumbbell French Press:

warm-up: 50 lb dumbbell: 8 reps

Set 1: 60 lb dumbbell: 8 reps
Set 2: 80 lb dumbbell: 5 reps
Set 3: 100 lb dumbbell: 7 reps w/ assists

Tricep Pressdowns:

We decided since we were already quite warm.. to start with partner-assisted negative work.. and end with a rep out set.

Set 1: 105 lbs: 6 assisted reps
Set 2: 105 lbs: 6 assisted reps
Set 3: 65 lbs: 12 reps [rep-out set]

Abs:

Roman Chair sit-ups:

3 sets: 15 reps each set

Additional tricep work:

Parallel Bar dip:

warm-up: bodyweight: 6 reps

Set 1: weighted: 25 lbs: 6 reps

Cardio: pwo: Stationary bike: 45 minutes

Great session!

Narkissos

[chest6]

Oh I got ya. Thats what I thought..Mine are also extremely flexible..I can almost touch my nose to my knees when I bend down with my feet together.

With back straight I almost feel like I'm getting it in my back more so than in my hamstrings and I can never get a good hamstring stretch that way..

[*Narkissos*]

lol.. nice custom title there Chest
-----------------------------------
Monday 7th August 2006

Shoulders; Back; Biceps; Abs

Comments: Rode my bike to and from the gym today. Still testing the new supplement "Amplify 02"..

General warm-up: Seated Dumbbell Lateral Raises: 3 sets: 15 lb dumbbells: 20 reps each set [shoulders pinned back: continous rep tempo.. continuous tension]

Seated Dumbbells press:

3 sets: 60 lb dumbbells: 8 reps each set**

**Experienced elbow pain on the first set... so after the first set i did
Rope Pressdowns: 3 sets: 20 lbs: 10 reps each set .. to warm-up the elbow area properly.. Then i wen tback to dumbbell presses.. No further pain

Seated Behind-the-Neck Press:

Starting with bar on bench in front of me.. Then cleaned to the over-head position...

3 sets: 75 lbs: set 1: 12 reps; set 2: 10 reps; set 3: 8 reps

Seated E-Z curl Bar Shrugs:

The bar was held under the thigh. The E-Z curl bar was chosen because it allowed this position (with a full range of motion) to be possible...

warm-up: bare bar: 12 reps
warm-up: 70 lbs: 20 reps
warm-up: 125 lbs: 15 reps

Set 1: 175 lbs: 15 reps
Set 2: 225 lbs: 12 reps

Chins: Shoulder-width grip

4 sets: bodyweight: set 1: 8 reps; set 2: 6 reps; set 3: 6 reps; set 4: 6 reps

Corner [improvised t-bar] Rows: Standard olympic bar.. plus v-bar handle.

warm-up: 70 lbs: 12 reps

Set 1: 105 lbs: 12 reps
Set 2: 140 lbs: 12 reps
Set 3: 140 lbs: 8 reps

There was a full arching of the spine and hard contraction of the back complex on each rep

Underhand grip pulldown: pulling to neck...

Set 1: 105 lbs:12 reps
Set 2: 125 lbs: 10 reps
Set 3: 145 lbs: 8 reps
Set 4: 145 lbs: 8 reps

Hanging leg-raises:

4 sets: 15 reps each set

Incline Alternate Dumbbell curl:

3 sets: 30 lb dumbbells: set 1: 10 reps; set 2: 8 reps; set 3: 6 reps

One-arm Dumbbell Preacher curl:

3 sets: 25 lb dumbbell: 6 reps each arm each set

Good session..

Narkissos

[Triple X]

Damn man, how long did that workout take? I wouldn't have the stamina to do it. I have trouble hiting three muscles even on the HIT program.
By the way....I love the barbell rows in the corner with the v-bar handle, they kick my ass every time.

[*Narkissos*]

Damn man, how long did that workout take? I wouldn't have the stamina to do it. I have trouble hiting three muscles even on the HIT program.
By the way....I love the barbell rows in the corner with the v-bar handle, they kick my ass every time.

Man.. that session probably took an hour and half.. Only cus i took longer rest periods between... By rights it should've only lasted an hour.

Before when i trained higher volume ( 3 major bodyparts per session.. 3-4 exercises per bodypart.. high reps w/ drop sets) my sessions would last 1 hour and 30 minutes like this.. but the intensity was higher because rest periods were shorter.. More work was literally forced into less time.

Can't handle that mentally right now tho

Ditto on the corner rows.. They're bad-ass!

[*Narkissos*]

Tuesday 8th August 2006

Legs; Abs; Cardio

notes: Rode my bike to and from the gym today. Today was a relatively high carb day... Additionally, 2 servings of Amplify 02 were consumed prior to training.

General-warm-up: Chosen due to last week's adductor strain...

Adductor Machine:

Set 1: 50 lbs: 20 reps
Set 2: 70 lbs: 20 reps
Set 3: 90 lbs: 20 reps
Set 4: 110 lbs: 20 reps

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

Leg-press:

warm-up: 120 lbs: 15 reps
warm-up: 300 lbs: 15 reps

Set 1: 480 lbs: 15 reps
Set 2: 660 lbs: 8 reps

Barbell Squat:

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

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 4 reps; 225 lbs: 6 reps
Set 3: 225 lbs: 10 reps

Leg-extensions: Characterised by a 2-count hold at the top of each rep...

2 sets: 135 lbs: 15 reps each set

Laying leg-curl: Characterised by a 2-count hold at the top of each rep...

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 12 reps
Set 3: 135 lbs: 10 reps (5 unassisted + 5 spots)
Set 4: 135 lbs: 5 reps; 90 lbs: 6 reps; 45 lbs: 12 reps

Seated Angled Calf-raises:

Set 1: 180 lbs: 10 reps
Set 2: 270 lbs: 10 reps
Set 3: 360 lbs: 10 reps
Set 4: 450 lbs: 8 reps
Set 5: 360 lbs: 8 reps
Set 6: 270 lbs: 10 reps

Hanging Leg-raises:

4 sets: 15 reps each set

Cardio: pwo: Stationary Bike: 1 hour

Seriously good session...

Narkissos

[chest6]

Bike for one hour? I can never stay on the bike for more than 20-30 mins..most uncomfortable thing ever..Mine is more straight up than spread out like others I have seen

[*Narkissos*]

Bike for one hour? I can never stay on the bike for more than 20-30 mins..most uncomfortable thing ever..Mine is more straight up than spread out like others I have seen

Mine's upright also..

At my current bodyweight, remember i've taken off 30 lbs so far, i can tolerate sitting for longer periods. Before, the bike would really hurt my ass

Now it's bearable somewhat.

[chest6]

Maybe next time I cut it will get better..but Im still a fat 235

[*Narkissos*]

Wednesday 9th August 2006

Cardio; Posing

9 p.m.

Cardio: stationary bike: 30 minutes
Posing: Mandatory poses: 20 minutes
Cardio: stationary bike: 30 minutes; Inclined Treadmill: 30 minutes

Finished approximately 11 pm.

Narkissos

[*Narkissos*]

Thursday 10th August 2006

Back; Biceps; Abs

Comments: Rode bike too and from gym today. Did no cardio pwo today due to caffeine overdose. Incorporated a fat-burner while the 'amplify 02' was still active.. Needless to say i suffered from shaking, nausea, and fatigue (over-stimulation induced) for the rest of the session. Was supposed to come back to the gym to do cardio and pose.. but that never materialised.

Behind-the-Neck Shrugs:

warm-up: bare bar: 3 sets: 12 reps each set

Set 1: 135 lbs: 10 reps [raw]
Set 2: 225 lbs: 10 reps [raw]
Set 3: 315 lbs: 6 reps [w/ straps]

Romanian Deadlifts:

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

Set 1: 135 lbs: 10 reps [raw]
Set 2: 315 lbs: 6 reps [raw]
Set 3: 405 lbs: 6 reps [w/ belt & straps]

Underhand grip Lat-pulldowns:

warm-up: 145 lbs: 12 reps
warm-up: 145 lbs: 10 reps

Set 1: 200 lbs: 8 reps w/ moderate assists
Set 2: 200 lbs: 8 reps w/ moderate assists

[improvised v-bar] "Corner Rows":

warm-up: 70 lbs: 12 reps

Set 1: 175 lbs: 5 reps; 140 lbs:3 reps; 105 lbs: 3 reps
Set 2: 175 lbs: 6 reps; 105 lbs: 6 reps
Set 3: 210 lbs: 1 rep; 175 lbs: 4 reps; 105 lbs: 4 reps


Chins: Shoulder-width grip... bodyweight-only resistance

4 sets: 6 reps each set

Standing Barbell Curl:

warm-up: bare bar: 10 reps

Set 1: 95 lbs: 8 reps [relatively strict]
Set 2: 95 lbs: 8 reps [relatively strict]
Set 3: 135 lbs: 5 reps [got the weight up 'however i could' lol]

Roman Chair Sit-ups:

3 sets: 15 reps each set

Had to cut this session short due to nausea...Was weaker overall.. but 'ok' session all the same

Narkissos

[*Narkissos*]

Friday 11th August... Exactly 8 days out from Nationals

Chest; Triceps; Abs; Cardio

Comments: Still suffering the after effects of yesterday's caffeine fiasco. Felt weak all day. Increased my carb intake.. taking in some fruit pre-training... no effect. Still felt like shit. Tried separating the two supps ingestion by taking the fat-burner in the a.m. and the amplify prior to the pm training session. Felt like shit.

Rode my bike to and from the gym today as well.

Close-grip Bench Press:

warm-up: bare bar: 20 reps
warm-up: 135 lbs: 10 reps
warm-up: 135 lbs: 10 reps

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

Flat dumbbell Bench press:

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

Flat dumbbell fly:

3 sets: 40 lb dumbbells: 10 reps each set

Incline Dumbbell bench:

3 sets: 80 lb dumbbells: 6 reps each set (w/ assists on some reps)

Dumbbell Pullover:

3 sets: 80 lb dumbbell: 10 reps each set (kept tension constant on pectorals)

Parallel Bar dip:

3 sets: bodyweight: 6 reps each set

One-arm Dumbbell French press:

3 sets: 20 lb dumbbells: 6 reps each arm each set

Triangle-bar Tricep pressdown:

warm-up: 55 lbs: 15 reps

Set 1: 75 lbs: 10 reps
Set 2: 105 lbs: 6 reps [w/ assists] 55 lbs: 6 reps
Set 3: 75 lbs: 6 reps [failure]

Very Steep Decline (possibly 80&#186 Sit-up:

4 sets: 20 reps each set (kept tension constant on abs tru-out.. tempo was constant as well)

Lower body and abdominal stretching: 5-10 minutes

***Consumed 2 servings of 'amplify 2' here... to make cardio more bearable***

Cardio: pwo: Stationary bike: 45 minutes

Other than the nausea.. the depressing convo that the Bodybuilding Judge who was present initiated.. and the general lack of energy.. it was a good session

Narkissos

[chest6]

135 for 5 on barbell curls..I think that would be a half power clean if I did that...

[*Narkissos*]

135 for 5 on barbell curls..I think that would be a half power clean if I did that...

...

It wasn't a bad lift.. Considering i'm a couple days out from a contest and all.

I have gotten up 175 x 1 before however... and done dumbbell curls with the 80s... so it's quite a step backward

Thanks for following man

Nark

[novastepp]

my prayers are out to you Nark, i've seen th pics and followed daily. i love reading your work in progress. time to show it off. nothing can stop you. and if you need an "old-school" cheering up remember...

www.narkissos.youaremighty.com

kick ass bro!

[*Narkissos*]

my prayers are out to you Nark, i've seen th pics and followed daily. i love reading your work in progress. time to show it off. nothing can stop you. and if you need an "old-school" cheering up remember...

www.narkissos.youaremighty.com

kick ass bro!

thanks buddy

-------------------------
Saturday 12th August 2006: 7 days out from Contest...

Legs; Abs; Cardio

comments: Got but 3 hours sleep for the whole 'night'. Caffeine overdosing, combined with the usual precontest insomnia, kept me up til 6 a.m. Was due at the gym at 9:30 a.m.

Rode my bike to and from the gym today... consumed 2 servings of 'amplify 02' prior to training with a small meal: 1 cup rice; 1 cup sweet potato; 6 amino acid 1900s (10 gr protein).

Leg-press:

warm-up: 300 lbs: 20 reps
warm-up: 390 lbs: 15 reps

Set 1: 660 lbs: 6 reps

Leg-Extensions:

warm-up: 90 lbs: 10 reps
warm-up: 180 lbs: 10 reps

Set 1: 270 lbs: 10 reps (6 reps + 4 spots)

Barbell Front Squat:

2 sets: 135 lbs: 8 reps: ass-to-ground: w/ pause at the bottom of each rep

Dumbbell Walking Lunges:

warm-up: 30 lb dumbbells: one trip.. length of gym**

Set 1: 60 lb dumbbells: one trip

**one trip constituted 6 long strides on each leg

Laying Leg-curls:

warm-up: 45 lbs: 20 reps
warm-up: 90 lbs: 15 reps

Set 1: 135 lbs: 7 reps; 90 lbs: 8 reps (this was a HARD set!!!)

Hyper-extensions:

warm-up: bodyweight: 10 reps
warm-up: 45-lb plate held to torso: 10 reps

Set 1: 135 lbs (three 45-lb plates held close to torso): 10 reps

Standing Uni-lateral Leg-curls:

3 sets: 25 lbs: 10 reps each leg..each set

[Leg-press] Calf-press:

Set 1: 300 lbs: 10 reps
Set 2: 480 lbs: 10 reps
Set 3: 660 lbs: 8 reps

Standing [Smith Machine] calf-raises:

Set 1: 135 lbs: 10 reps
Set 2: 315 lbs: 8 reps
Set 3: 315 lbs: 8 reps

Hanging Leg-raises:

3 sets: 15 reps each set

Lower-body/Midsection stretching: 10 minutes

Cardio: pwo: Stationary bike: 30 minutes

Awesome session!

Narkissos

[*Narkissos*]

Monday 14th August 2006.. 5 days out from contest

Shoulders; Abs; Cardio

comments: Weighed in at 174 lbs today.. below my projected class weight... and exactly 38 lbs lighter than when i started cutting. Not feeling too bad considering... a little fat.. and lot flat.. but still 10 lbs heavier than i was at this point last year. Will maintain my current carb intake til Thursday.. which is the day of the weigh-in. Then i will start my carb-up in the latter part of thursday evening.. continuing tru Friday.

Consumed 2 servings of amplify 02 prior to training.

Seated Lateral Raises: Shoulders pinned backwards

warm-up: 15 lb dumbbells: 3 sets: 15 reps each set**

worksets: 3 sets: 25 lb dumbbells: 8 reps each set**

**Each set was chractereised by continuous tension on each rep.

Laying Dumbbell Lateral Raises:

These, i've never done prior: were done laying facedown on a flat bench.

warm-up: 2 sets: 25 lb dumbbells: 8 reps each set

Set 1: 25 lb dumbbells: 15 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 30 lb dumbbells: 10 reps

Behind-the-neck Chins:

3 sets: bodyweight: 6 reps each set

workset: bodyweight + 45 lb plate: 6 assisted reps

rep-out set: bodyweight--> failure: 7 reps

Seated Dumbbell Press:

Set 1: 40 lb dumbbells: 20 reps
Set 2: 60 lb dumbbells: 10 reps
Set 3: 80 lb dumbbells: 6 assited reps
Set 4: 100 lb dumbbells: 3 assisted reps; 50 lb dumbbells: 5 reps [drop-set]

Dumbbell Upright Rows:

First time doing these..just added 'em for variation

4 sets: 25 lb dumbbells: 15 reps; 12 reps; 12 reps; 12 reps

Behind-the-Neck Shrugs:

warm-up: bare bar: 10 reps

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 8 reps
Set 3: 315 lbs: 7 reps
Set 4: 225 lbs: 15 reps

Decline sit-up (appr 45º decline) superset w/ Steep Incline Leg-raises (appr. 80º incline):

4 sets: 20 sit-ups; w/ 10 leg-raises each set

Cardio: pwo: Incline Treadmill: 45 minutes

Good session..

Narkissos

[spound]

Good to hear that things seem to be going well nark. Its always nice to look back and know you put on muscle over the year...10lbs is a nice gain..once you carb up it will be more.

[*Narkissos*]

Tuesday 15th August 2006

Back; Calves; Abs; Cardio


comments: Decided not to touch my macros.. neither increasing or decreasing. 4 days out from contest.. and Feeling small.. and fat and flat if that's possible.

Deadlifts:

bare bar: 10 reps

Set 1: 135 lbs: 6 reps [raw: no belt no straps]
Set 2: 225 lbs: 6 reps [raw: no belt no straps]
Set 3: 315 lbs: 6 reps [raw: no belt no straps]
Set 4: 405 lbs: 6 reps [no belt; with straps]

Chins to front:

4 sets: bodyweight: 8 reps; 8 reps; 6 reps; 6 reps

[v-handle] Corner Rows:

warm-up: 70 lbs: 12 reps

Set 1: 105 lbs: 10 reps
Set 2: 140 lbs: 8 reps

Under-hand grip Lat pulldown:

3 sets: 145 lbs: 10 reps; 8 reps; 8 reps

1 set: 200 lbs: 8 assisted reps

Lat Pulldown.. to front:

1 set: 145 lbs: 8 reps; 105 lbs: 6 reps; 75 lbs: 6 reps

Hyper-extensions:

warm-up: bodyweight: 10 reps

workset: 90 lbs: 10 reps; bodyweight: 5 reps (failure)

Seated Angled Calf-raises:

warm-up: 90 lbs: 10 reps
warm-up: 180 lbs: 10 reps

Set 1: 360 lbs: 10 reps
Set 2: 480 lbs: 8 reps

Leg-press Calf-Raises:

Set 1: 390 lbs: 10 reps
Set 2: 570 lbs: 8 reps
Set 3: 570 lbs: 8 reps

Adductor Machine:

Set 1: 50 lbs: 20 reps
Set 2: 90 lbs: 10 reps
Set 3: 90 lbs: 10 reps

Cardio: pwo: Treadmill: 45 minutes

Good session...

Narkissos

[*Narkissos*]

Good to hear that things seem to be going well nark. Its always nice to look back and know you put on muscle over the year...10lbs is a nice gain..once you carb up it will be more.

Thanks for the good words buddy

[chest6]

Almost there bud..keep your eye on the prize

[spound]

Thanks for the good words buddy

No problem bro, I have been following along the whole way..just been a little quiet. BTW< your are 4 days out.....YOU ARE SUPPOSED TO FEEL FLAT!!! You know this. I think you will be pleased once you peak. Stay focused

[*Narkissos*]

Wednesday 16th August 2006: 3 days out from contest

Chest; Arms; Abs;

Comments: shitty day overall. Missed two meals.. couldn't avoid it. Was on the road the whole day.. Missed the 4pm slot at the gym.. Had to train at 9 pm

Hit my "amplify 02" 1/2 hour before

Close-Grip Bench press:

warm-up: bare bar: 10 reps

warm-up: 3 sets: 135 lbs: 10 reps each set [partials: from chest to mid-point]

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

Bench Press to throat:

bare bar: 2 sets: 12 reps each set: warm-up

3 sets: 135 lbs: 8 reps each set

Decline press:

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 6 reps

-----------------------------------
My pressing exercises (and flys) from this point on were done with my shoulders and head supported on the bench.. but my lower body hanging off the bench (lower than the bench).. and my feet on the floor...

Incline Dumbbell Press:

Set 1: 80 lb dumbbells: 4 reps

Flat Dumbbell Press:

Set 1: 80 lb dumbbells: 3 reps
Set 2: 60 lb dumbbells: 6 reps

Flat dumbbell Fly:

2 sets: 30 lb dumbbells: 10 reps each set

Dumbbell pullover:

3 sets: 60 lb dumbbells: 10 reps each set

-----------------------------------
Biceps/Triceps

Incline Dumbbell Curl:

3 sets: 30 lb dumbbells: 10 reps each set

Parallel Bar dip:

3 sets: bodyweight: 6 reps each set

One-arm Dumbbell Preacher curl:

3 sets: 25 lb dumbbell: 8 reps each arm each set

Close-grip tricep press downs: thumbs touching...

2 sets: 55 lbs: 15 reps each set

Rope Curls: palms facing up...

2 sets: 35 lbs: 20 reps each set

One-arm Dumbbell French Press:

Abs:

Decline sit-up:

3 sets: 15 reps each set

Decline Oblique Crunch:

Left-side: 2 sets: 15 reps each set
Right-side: 2 sets: 15 reps each set

Hip Thrust:

4 sets: 15 reps ea.

Hanging Leg-raise: short range of motion: mid-point to max contraction...

2 sets: 20 reps each set

Posing: pwo: 10 minutes

Average session.. and my last before the contest.

Narkissos