My training Journal...

[*Narkissos*]

6 sets for chest...Intresting how come?

Felt like

Also why did you keep the weight constant tru each 5 sets?

Felt like

Lastly its Monday....

Didn't feel like updating

[chest6]

he keeps weight constant a lot..where u been booooo

[JohnboyF]

he keeps weight constant a lot..where u been booooo

updating my journal

[*Narkissos*]

Honestly that evening i felt weak and shaky.

I've been feeling tired a lot lately... Maybe stress from school.

Eitherway.. it felt like a recipe for injury.

So i didn't push it.

The 80s weren't more than averagely taxing per se since i usually 'warm-up' around that poundage.

The last set @the 100s was done til failure

I did more sets overall cus i think even tho i'm in a 'maintenance' mode.. i'd like to push some hypertrophy.. and volume does that for me.

Expect more of it in the near future

Nark

[JohnboyF]

Honestly that evening i felt weak and shaky.

I've been feeling tired a lot lately... Maybe stress from school.

Eitherway.. it felt like a recipe for injury.

So i didn't push it.

The 80s weren't more than averagely taxing per se since i usually 'warm-up' around that poundage.

The last set @the 100s was done til failure

I did more sets overall cus i think even tho i'm in a 'maintenance' mode.. i'd like to push some hypertrophy.. and volume does that for me.

Expect more of it in the near future

Nark

I'mma hold you to that..Get that weight up!

[*Narkissos*]

Sunday 26th November 2006

Back; Biceps

Prelude: Been feeling very weak and tired despite not training as frequently of late. Today was a horrible session imo. Felt weak and shaky tru-out

Chins:

6 sets: bodyweight: 6 reps each set


Bent Over Barbell Row:

warm-up: 135 lbs: 12 reps
warm-up: 135 lbs: 12 reps

Set 1: 205 lbs: 8 reps
Set 2: 205 lbs: 8 reps


T-bar Row:

warm-up: 45 lbs: 10 reps
warm-up: 90 lbs: 10 reps

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


Lat Pulldowns:

Set 1: 105 lbs: 10 reps
Set 2: 125 lbs: 8 reps
Set 3: 145 lbs: 6 reps


Seated Dumbbell Curl:

Set 1: 30 lb dumbbells: 10 reps
Set 2: 30 lb dumbbells: 8 reps
Set 3: 30 lb dumbbells: 7 reps

One arm dumbbell Preacher Curl:

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



Narkissos

[*Narkissos*]

Monday 27th November 2006

Felt totally wasted... Didn't train today.

[*Narkissos*]

Tuesday 28th November 2006

5a.m.

Abs; Cardio

Decline sit-ups:

4 sets: 20 reps each set


Reverse crunch/leg raise:

4 sets: 10 reps each set


Incline Treadmill: 45 minutes

-Nark

[*Narkissos*]

Tuesday 28th November 2006

8:15 p.m.- 9:45 p.m.

Legs

prelude: Still feeling weak and shaky as hell. *sigh*.. Decided to give it my all tonight regardless.

Leg Extensions:

Set 1: 90 lbs: 20 reps (w/ pause at the top of each rep)
Set 2: 180 lbs: 15 reps (w/ pause at the top of each rep)
Set 3: 270 lbs: 10 reps


Leg-press:

warm-up: 300 lbs: 20 reps

Set 1: 660 lbs: 20 reps
Set 2: 840 lbs: 8 reps (2 reps short of rep goal)


Squat:

Hamstrings were fairly tight.. so from this point on i stretched them between sets.

warm-up: 315 lbs: 10 reps

Set 1: 405 lbs: 6 reps
Set 2: 405 lbs: 5 reps**

**Stance was a bit wider on the second set. I think maybe the bar was too low on my traps on this set also. Started to lose my balance on rep number 3... Had to explode to the top and roll the bar foward (without racking it).. tighten up.. and continue the set. Didn't work with a spotter. My corner of the gym was empty actually. So i worked til form failure on each set.. as opposed to absolute failure


Adductor Machine:

Set 1: 90 lbs: 15 reps
Set 2: 110 lbs: 10 reps
Set 3: 130 lbs: 10 reps

Laying Leg-curl:

5 sets: 90 lbs: 10 reps each set (slow controlled contraction.. w/ pause at the top of each rep... followed by a slow controlled negative)


Calf Press (on the leg-press station):

Set 1: 300 lbs: 10 reps [warm-up]
Set 1: 390 lbs: 10 reps [warm-up]
Set 3: 480 lbs: 10 reps [warm-up]
Set 4: 570 lbs: 10 reps
Set 5: 660 lbs: 10 reps


Seated Angled Calf-raise:

3 sets: 360 lbs: 10 reps each set**

**Varied foot positions on each set. Set 1: heels out; Set 2: Heels in; Set 3: neutral


Calf-stretch: one leg at a time...

Set 1: w/ 25 lb plate in one hand: 10-count stretch on each leg
Set 2: w/ 45- lb plate in hand: 20-count stretch on each leg
Set 3: w/ 45- lb plate in hand: 20-count stretch on each leg


Additionally: Had to walk home after the gym. 15-20 minute brisk walk in the dark. Had a tibial pump from hell


GREAT SESSION!


Narkissos

[chest6]

405 for 6 after leg ext and leg press...

[*Narkissos*]

405 for 6 after leg ext and leg press...

yup.. I'm coming for you buddy

j/k.. i'm a long way off from your poundages/reps

Honestly i find the only way my hips get warm enough to squat period now is after either a good couple sets of leg press.. or a good 10-15 minutes of biking.

Since the latter builds no muscle... i go with leg presses

[*Narkissos*]

Wednesday 29th November 2006

5 a.m.

Cardio: Recumbant bike: 45 minutes

-N

[*Narkissos*]

Wednesday 29th November 2006

5 a.m.

Cardio: Recumbant bike: 45 minutes

-N

[JohnboyF]

Back into cardio ... Good job!

i did mine at 5am too

[taiboxa]

cardio is for losers!

[UberSteroids]

cardio is for losers!

Yup, they loose fat!

[chest6]

I havent done cardio in 3 weeks...must be why im back to 16%

[*Narkissos*]

Honestly i haven't done cardio since late july/early august for my contest prep.. and i think i'm still around 10% bodyfat.

I'm just doing it to kill time while my girl trains in the a.m.

I have a key to the gym which the owner gave me... so i open at this time so she can train. As this is the only time she can get it in.. being that she's at work all day.

I watch her from the machine and shout corrections to her when she has form issues.

Only a couple cardio session so far and my legs are already vascular again

I may stick with it to see how hard i can get by christmas. Cus i may take a total break from training then and travel for a week or two.

I'm 208 right now... When i start bulking in January i plan on adding 2 lbs per week til March. Weight goal= 230 lbs.

Nark

[chest6]

230lbs at 5'6" GOOD LORD

I hate you and staying lean without cardio. I get fat if i dont keep the cardio at 3x per week

[UberSteroids]

I hate you and staying lean without cardio. I get fat if i dont keep the cardio at 3x per week

Same here, Im 6`3 at 210 now, with %16bf. My ultimate goal is to be at 235-240Lbs at %10. Hopefully I can get there in 3 years of hard training and dieting.

[*Narkissos*]

230lbs at 5'6" GOOD LORD

While 230 is just a number.. and the emphasis is on quality.. and admittedly i might not make it.. it's the new goal. It was the goal this year before cutting.. and i plateaued at around 215. Right now i'd say i'm bigger and leaner than i was at the 212-215 i was in february... and i have more time to reach 230 this time around. I don't know however if i will try to compete once i hit that weight.. provided my weight changes from week to week like i project.

I hate you and staying lean without cardio. I get fat if i dont keep the cardio at 3x per week

Bah.. you eat too much

Honestly.. i don't worry offseason.

I was at school the other day and this slim guy was ripping me for my lack of definition. He'd never seen me in contest shape obviously. I just laughed and told him to come train with me

I'll curl whatever he benches...Bench whatever he squats... and deadlift whatever he can roll.

Stop worrying about being 'fat'. Put in your work.. you're young

Eat clean and big.. Train hard.. Get huge

Despite what the boards say.. that's the way to go about it.

At least that's what i did. Makes no sense stressing about composition if you have a goal in mind..and this is the route you need to take.

Conversely.. you shouldn't just bulk like a fat ass either lol...

Same here, Im 6`3 at 210 now, with %16bf. My ultimate goal is to be at 235-240Lbs at %10. Hopefully I can get there in 3 years of hard training and dieting.

210 @ 16% = 176.4 lbs LBM
235 @ 10 % = 211.5 lbs LBM

Net muscle gain of 35.1 lbs

or 11.7 lbs of muscle per year.

Not a very realistic goal after the first year.

You can probably put on 10-15 in the first year.. all factors being acceptable. Then it gets difficult.

Not meaning to discourage you by the way.

[UberSteroids]

So it means that I would have to throw in a cycle on the 3rd year of training and try to keep as much as possible.
Ok let me ask You this... is 211Lbs LBM guy a big guy ?
What is Your LBM Nark ? I saw Your photos so I can kind of get an Idea.

[chest6]

While 230 is just a number.. and the emphasis is on quality.. and admittedly i might not make it.. it's the new goal. It was the goal this year before cutting.. and i plateaued at around 215. Right now i'd say i'm bigger and leaner than i was at the 212-215 i was in february... and i have more time to reach 230 this time around. I don't know however if i will try to compete once i hit that weight.. provided my weight changes from week to week like i project.



Bah.. you eat too much

Honestly.. i don't worry offseason.

I was at school the other day and this slim guy was ripping me for my lack of definition. He'd never seen me in contest shape obviously. I just laughed and told him to come train with me

I'll curl whatever he benches...Bench whatever he squats... and deadlift whatever he can roll.

Stop worrying about being 'fat'. Put in your work.. you're young

Eat clean and big.. Train hard.. Get huge

Despite what the boards say.. that's the way to go about it.

At least that's what i did. Makes no sense stressing about composition if you have a goal in mind..and this is the route you need to take.

Conversely.. you shouldn't just bulk like a fat ass either lol...



210 @ 16% = 176.4 lbs LBM
235 @ 10 % = 211.5 lbs LBM

Net muscle gain of 35.1 lbs

or 11.7 lbs of muscle per year.

Not a very realistic goal after the first year.

You can probably put on 10-15 in the first year.. all factors being acceptable. Then it gets difficult.

Not meaning to discourage you by the way.

Yeah. Knocking on your definition...I dont know what definition means anymore


Im not really worried at all this point rather than aquiring mass. Im just trying not to get above 16% or so. First goal was over 14%...but that fell through. I may compete eventually, but I think my shitty overall genetics are holding me back. My arms will NEVER be on par with others i may eventually compete with. Well yeah..you and I bulk differently. Your way seems to be working and mine does not I still eat clean as hell..and never cheat like i agreed with you in the other thread..I have just slacked on cardio.

Oh and Uber...Nark 205 10%=184.5lbs LBM

[*Narkissos*]

Thursday 30th November 2006

HAPPY INDEPENDENCE DAY BARBADOS!!!


Didn't train today... Been nursing a migraine for the last 3 days. And from last night upset stomach.

Nark

[*Narkissos*]

Oh and Uber...Nark 205 10%=184.5lbs LBM

Damn I'm a rake...


-----------------
Friday 1st December 2006

5 a.m.

Abs; Cardio

Reverse leg-raise/crunch: 4 sets: 10 reps each set

Roman Chair sit-up: 4 sets: 10 reps each set


Stair Master: 40 minutes

-Nark

[JohnboyF]

Whats with all this new found ab work?

[*Narkissos*]

Whats with all this new found ab work?

^^My training Journal...

I'm just doing it to kill time while my girl trains in the a.m.

My girl trains for 1 hr -1 hr 15 minutes.

If i do 45 minutes of cardio that leaves 15-30 minutes of chilling... so i do abs to pass the time: 10-15 minutes. Whatever time is left i nap or something.

[SMAN12b]

230 at 5'6" is a hell of a goal! You will be Tank at that weight!! Good Luck !!

[chest6]

nap or something. Start bringing your sleeping bag to the gym!

[*Narkissos*]

nap or something. Start bringing your sleeping bag to the gym!

You're suggesting i nap instead of doing cardio?

The fatty in me has no prob with that suggestion at all


-----------------------------
Friday 1st December 2006.. 8:40-10 p.m.

Chest; Delts; Triceps

General Warm-up: Seated Lateral Raises:

4 sets: 15 lb dumbbells: 15 reps each set


Incline Dumbbell Fly: neutral grip.. plams facing down

Set 1: 30 lb dumbbells: 15 reps
Set 2: 30 lb dumbbells: 12 reps
Set 3: 30 lb dumbbells: 12 reps


Parallel Bar dip:

3 sets: bodyweight: 8 reps each set

Set 1: weighted: 25 lbs: 8 reps
Set 2: weighted: 45 lbs: 8 reps


Incline Dumbbell Bench press:

3 sets: 80 lb dumbbells: 8 reps each set

Set 1: 100 lb dumbbells: 6 reps [failure]


Smith Machine Seated Shoulder Press:

warm-up: 2 sets: bare bar: 12 reps; 8 reps

Set 1: 95 lbs: 8 reps
Set 2: 145 lbs: 8 reps
Set 3: 145 lbs: 6 reps; 95 lbs: 5 reps
Set 4: 115 lbs: 8 reps
Set 5: 115 lbs: 8 reps

Smith Machine Upright Rows:

warm-up: 2 sets: bare bar: 8 reps each set

Set 1: 65 lbs: 8 reps
Set 2: 85 lbs: 8 reps
Set 3: 115 lbs: 8 reps
Set 4: 115 lbs: 8 reps


Tricep Pressdown:

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

One-arm dumbbell french press:

4 sets: 25 lb dumbbell: 6 reps each arm; each set


An ok session...

-Nark

[JohnboyF]

Seems like it took a little longer then normal??

someone must have disturbed ur session...

[*Narkissos*]

^^

Would you guys believe my cell rings in the middle of my session and it's that Bastard Faiz calling long distance to chat?

LMAO

You're the greatest Faiz.

[JohnboyF]

^^

Would you guys believe my cell rings in the middle of my session and it's that Bastard Faiz calling long distance to chat?

LMAO

You're the greatest Faiz.

LOL.. your a real Johnny.skeet rat to the next level ( this one is tru)....

LOL

[*Narkissos*]

What's that about wanting to give me a bag of milk you Canadian?

[JohnboyF]

LOL.. enough whoring your journal.. Tomorrow is cardio ....

This milk man made the last bicycle trip for tonight in your thread

LMAO

[chest6]

naw u sed "whatever time i have left i nap or something"

[*Narkissos*]

Missed saturday session.. Ended up in the tattoo parlour getting tattooed with my girl.

[*Narkissos*]

Monday 4th December 5:30 a.m.

Back; Biceps

Prelude: My girl overslept... and as she's my ride to the gym that's why we started so late. We got engagement tatts on our wrists.. so straps etc. were out. Thus my deadlift poundage was significantly lower... due to grip failure. Since i didn't actually use poundages that would've been taxing to my erectors.. i didn't use a belt in this workout.

General warm-up:

Hyper-extensions: 2 sets: 8 reps each set


Deadlifts: no straps no belt...

warm-up: bare bar: 6 reps
warm-up: 135 lbs: 6 reps
warm-up: 225 lbs: 6 reps
warm-up: 315 lbs: 6 reps

Set 1: 405 lbs: 3 reps [grip failure]
Set 2: 405 lbs: 2 reps [grip failure]

prognosis: warm up sets were wasted (too many sets.. forearm got pumped)... Grip failed before back did. Bar basically fell from fingers


Lat Machine Pulldowns: pulling to neck/upper clavicle.

Set 1: 125 lbs: 10 reps
Set 2: 145 lbs: 8 reps
Set 3: 170 lbs: 5 reps; 145 lbs: 3 reps; 125 lbs: 3 reps; 105 lbs: 4 reps


Low pulley Row: Long bar...

Set 1: 125 lbs: 8 reps
Set 2: 145 lbs: 8 reps
Set 3: 170 lbs: 6 reps
Set 4: 145 lbs: 8 reps


Laying Cable pullover: Reverse, bent-arm grip...

warm-up: 55 lbs: 12 reps

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


Standing Very-Close grip Cable curl:

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

An ok session...

Narkissos

[SMAN12b]

Missed saturday session.. Ended up in the tattoo parlour getting tattooed with my girl.

Don't leave us hanging Nark, what ink did you get and where did you put it?? How many tats you got now?

[chest6]

Bah...straps.

I deadlift strapless. Chalk only! U shud try it