My 2005 Contest Prep...(training Journal)

[*Narkissos*]

Monday April 11th

Shoulders, Back, Biceps...

Back:
Chins: 5 sets rep till failure

Bent-over Barbell Row:
Set 1 135lbs 15 reps
Set 2 195lbs 15 reps
Set 3 (drop set: from) 5 reps @225lbs (to)- 5 reps@135 lbs
Set 4 195lbs 10 reps

Deadlifts: (forgot my straps at home so my poundage suffered)
Set 1 135lbs 8 reps
Set 2 225lbs 8 reps
Set 3 315lbs 6 reps
set 4 365lbs 2 reps

Shoulders:

Power Clean:
3 sets 135 pounds rep till failure

Standing Shoulder Press
3 sets 135 pounds rep till failure

Bent Lateral Raises:
Set 1: 30lb dumbells 15 reps
Set 2: 40lb dumbells 12 reps
Set 3: 60 lb dumbells(drop set) rep till failure... drop to 30lb dumbells...rep till failure
Set 4: 60 lb dumbells(drop set) rep till failure... drop to 40lb dumbells...rep till failure

Biceps:

Standing Barbell Curl

4 sets 105 pounds rep till failure

[*Narkissos*]

Tuesday 12th April

Started Dieting today...energy low... No carbs 'cept PWO (workout started at 8:30 p.m.)

Leg, Chest, triceps

Legs:
Squats
Set 1: 140 pounds 15 reps
Set 2: (dropset) 320 pounds (3 reps)...230 pounds (4 reps)
Set 3: (dropset) 320 pounds (2 reps)... 230 pounds (4 reps)

Front Squat
Sets 1-3: 140 pounds 6 reps
Set 4: 190 pounds 3 reps

Seated Leg-curl

Set 1: 45 pounds 15 reps
Set 2: 90 pounds 12 reps
Set 3: (dropset) 115 pounds (5 reps)... 70 pounds (10 reps)
Set 4: (dropset) 115 pounds (15 reps)... 70 pounds (8 reps)

Standing Calf-raise
Set 1: 90 pounds 25 reps
Set 2: 180 pounds 21 reps
Set 3: 270 pounds 15 reps (rest, pause)
SEt 4: 270 pounds 12 reps (rest, pause)
Set 5: 270 pounds 12 reps (rest,pause)

Chest

Smith Machine...Flat press to throat...

5 Sets: Negatives

Smith Machine Inclines

4 sets: Rep till failure

Triceps

Skull Crushers

4 sets: Rep till failure

[*Narkissos*]

Wednesday 13th April


Rest....

[*Narkissos*]

Thursday 14th April

Shoulders, Back, and Biceps

Today's repeat of Monday's workout is with different emphasis. Monday's session emphasized back..whereas this put SHoulders foremost in the workout.

Shoulders

Power Clean (preceded by 3 warmup sets with the bare bar)
Set 1: 125 lbs: 8 reps
Set 2: 175 lbs: 5 reps
Set 3: 215 lbs: 2 reps (personal record)
Set 4: 215 lbs: 2 reps (personal record)


Standing Barbell Shoulder Press (no warm-up necessary)
Set 1: 125 lbs: 12 reps
Set 2: (dropset) 175 lbs: 2 reps... 125 lbs: 6 reps
Set 3: (dropset) 175 lbs: 2 reps... 125 lbs: 7 reps
Set 4: 125 lbs: 8 reps (total muscular failure)

Standing Side-Lateral Raises
Set 1: 30 lb dumbells: 8 reps
Set 2: 40 lb dumbells: 8 reps
Set 3: 40 lb dumbells: 8 reps
Set 4: 40 lb dumbells: 8 reps

Back

Chins
4 sets: rep til failure

Deadlifts
Set 1: 305 lbs: 5 reps
Set 2: 395 lbs: 3 reps
Set 3: 395 lbs: 1 rep
Set 4: 305 lbs: 6 reps (total muscular failure)

Bent Over Barbell Rows
Set 1: 125 lbs: 12 reps
Set 2: 175 lbs: 8 reps
Set 3: 195 lbs: 6 reps
Set 4: 195 lbs: 6 reps (mental failure)

Biceps

Standing Barbell Curl (olympic bar)
3 sets: 125 lbs: 6 reps each set
Set 4: 125 lbs: muscular failure @ rep 5

One-arm Dumbell Preacher Curl
Set 1: 20 lb dumbell: 12 reps (each arm)
Set 2: 30 lb dumbell: 8 reps (each arm)
Set 3: 30 lb dumbell: 6 reps (each arm)
Set 4: 30 lb dumbell: 6 reps (each arm)

SideNote: Getting back to this high-volume approach has been a mental challenge moreso than a physical one.
Training is restricted to 3 days a week...due to friday and saturday nite's long shift hours reducing possible recovery time.

Thus Monday's workout will be Legs, Chest and tricep...and the following Monday SHoulder Back and Biceps

Thus this week...shoulder back and biceps will get hit twice...and only once is next week's cycle....The reverse will be true of the antagonising muscle groups shoulder back and biceps

~Nark

[*Narkissos*]

Friday,Saturday, Sunday (15th,16th,17th rest)

[*Narkissos*]

Monday 18th April

Training from this point on has been erratic...as this is exam time

Chest & Tris

Exercises:

Chest

Flat Smith Machine Bench Press: 4 sets
Flat Smith Machine Bench Press: 4 sets
Flat Smith Machine Bench Press: 4 sets

Tris

Over head tricep Extension: 4 sets (maximum weight 100lb dumbell)
Bench dip: 4 sets (maximum weight 135 lbs suspended on lap)
Tricep Press-downs: 4 sets

[*Narkissos*]

Tuesday 19th April

Legs: (quads/hams/calves)

Warm up to leg-training: Front Squat: 125 lbs: 2 sets

Squats:

Set 1: 125 lbs: 15 reps
Set 2: 205 lbs: 12 reps
Set 3: 295 lbs: rep til failure
Set 4: 295 lbs: rep til failure
Set 5: 315 lbs: rep til failure
Set 6: 295 lbs: rep til failure

Seated Leg-Curl

4 sets: 90 lbs

Standing Calf-raise:

Set 1: 180 lbs
Set 2: 270 lbs
Set 3: 360 lbs
Set 4: 410 lbs
Set 5: 360 lbs

Seated Calf-Raise

4 sets: 150 lbs (dropsets)

[*Narkissos*]

Wednesday April 20th

Rest...

[*Narkissos*]

Thursday 21st April


Shoulders

Power Clean:
Set 1: 115 lbs
Set 2: 195 lbs
Set 3: 195 lbs
Set 4: 115 lbs

Standing Barbell Shoulder-press:

Set 1: 115 lbs
Set 2: 165 lbs..dropset to 115
Set 3: 115 lbs
Set 4: 115 lbs

Seated Bent Laterals: 4 sets

Seated Lateral Raises: 4 sets

[*Narkissos*]

Friday, Saturday (22nd, 23rd April) rest

[*Narkissos*]

Sunday 24th April

Back and Biceps

Back

Chins: 6 sets

One-arm Dumbell Row:
Set 1: 100 lb dumbell: 8 reps
Set 2: 110 lb dumbell: 6 reps
Set 3: 110 lb dumbell: 7 reps
Set 4: 120 lb dumbell: 6 reps

Reverse-grip Barbell Rows:

Set 1: 115 lbs: 8 reps
Set 2: 205 lbs: 8 reps
Set 3: 205 lbs: 7 reps
Set 4: 205 lbs: 6 reps

Biceps

Standing Barbell Curl

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

Set 6 & 7: 75 lbs: rep til failure

[*Narkissos*]

Monday 25th April



(6a.m. workout preceded by pro-fat meal ingested at 5a.m.: 2 tins of tuna..2 caps of coconut oil...2 tsp full-fat mayo)

Chest

(exercises done in power-rack)

Low-Incline Bench press: 4 sets (to throat)
High-Incline Bench press: 4 sets (to throat)
Decline Bench press: 4 sets
Decline fly: 4 sets

[*Narkissos*]

Increasing study demands prompted me to take the rest of the week off:

Tuesday 26th-Saturday 30th april rest

[*Narkissos*]

Sunday 1st May

Chest and Back

Chest

(exercises done in power-rack)

Low-Incline Bench press: 4 sets (to throat)
High-Incline Bench press: 4 sets (to throat)
Decline Bench press: 4 sets
Decline fly: 4 sets

Back

Chins: 5 sets

Barbell Row (over hand grip):
Set 1: 115 lbs
Set 2: 195 lbs
Set 3: 195 lbs
Set 4: 195 lbs

Deadlift (light)
3 sets: 195 lbs
1 set: 285 lbs

Lat Pull-down: 4 sets

Bad-eating on the day limited my poundages

[*Narkissos*]

Monday 2nd May

First time training legs in two weeks... a surprisingly good session IMO

Legs

Warm-up to leg-training: Leg-extensions (didn't count reps or sets...just kept goin til my knees felt fully lubricated)

Squats:

Set 1: 125 lbs: 15 reps
Set 2: 215 lbs: 12 reps
Set 3: 305 lbs: 6 reps
Set 4: 305 lbs: 5 reps
Set 5: 305 lbs: 8 reps

Standing leg-curl: 4 sets

Seated Calf-raise: 5 sets

[*Narkissos*]

Tuesday 3rd May...Wednesday 4th May(exam on wednesday)...rest

[*Narkissos*]

Thursday 5th May

Shoulders, Biceps, Triceps,

Shoulders:

Power Clean

4 sets: 115 lbs: 8 reps
1 Attempt: 195 lbs: failed

Standing Barbell Shoulder Press

4 sets: 115 lbs: rep til failure

Seated Lateral Raises:
4 sets

Seated Bent Lateral Raises:
4 sets

1-arm standing laterals raises (starting with dumbell behind back):
2 sets

Biceps:

Seated Alternate Dumbell curl:
4 sets

Incline dumbell curl:
4 sets

Triceps:

Press-down:
4 sets

Close-grip Bench press:
4 sets

Low-cable kickbacks:
4 sets

[*Narkissos*]

Friday 6th,
Saturday 7th,
Sunday 8th,
Monday 9th (last exam)

Rest

[*Narkissos*]

Tuesday 10th May

Chest, Back

Chest:

Flat Dumbell press:
4 sets

Incline Barbell Press:
4 sets

Flat Flyes:
4 sets

Decline pullover(a pull over done on a decline bench):
4 sets

Back:

Lat-pulldown to front (exaggerated stretch):
4 sets

Low-cable Row:
4 sets

Deadlifts:
Set 1: 305 lbs: 15 reps
Set 2: 395 lbs: 5 reps
Set 3: 395 lbs: 3 reps
Set 4: 305 lbs: rep til muscular failure


Reverse-grip Barbell Rows:
set 1: 205 lbs (heavy set)
Set 2: 115 lbs (exaggerated pause for peak contraction)

[*Narkissos*]

Wednesday 11th May (had to work)

Rest

[*Narkissos*]

Thursday 12th May

Legs

Extended Warm-up:

Leg extensions:
4 sets

Legs

Squats:
Set 1: 125 lbs: 20 reps
Set 2: 215 lbs: 15 reps
Set 3: 305 lbs: 6 reps
Set 4: 355 lbs: 4 reps
Set 5: 215 lbs: 8 reps

Seated Leg-curl:
4 sets

Standing Calf-raise:
Set 1: 180 lbs: 15 reps
Set 2: 270 lbs: 15 reps
Set 3: 360 lbs: 12 reps
Set 4: 450 lbs: (drop set)

Seated Calf raise:
I'm employing an extreme training principle this week. I use it when i need an extra inch on my calves. Basically, i put on a weight that i can press for 12 reps...my training partner presses down on the negative...i fight the descent... the positive portion of the rep is unhampered. When i can no longer fight the exaggerated negative...my training parter ceases to press down...when i can no loner complete the positive...my training partner assists me...thus the set goes well beyond the point of failure...and it incorporates the best of each calf-training mass-concept: heavy weight, high reps... total muscular failure

4 sets

[*Narkissos*]

Friday 13th
Saturday 14th
Sunday 15 th

Rest

[*Narkissos*]

Monday 16 th May

Shoulder, Biceps, Triceps

Shoulders

Warm-up: Clean and Press [using just the bar]

Behind-the-back Barbell Shrugs:
4 sets

Bent Laterals:
5 sets

Seated Lateral Raises:
3 sets

Seated Alternate Front Raises:
3 sets

Smith Machine Press Behind:
4 sets

Triceps

1-arm Machine pressdown:
4 sets

Close-grip Bench press:
4 sets


Biceps

Seated Alternate Dumbell Curl:
3 sets

Incline Alternate Dumbell Curl:
2 sets

1-arm Dumbell Preacher Curl:
2 sets

[*Narkissos*]

Tuesday 17th May

I'll be using slin (10 IU PWO) for the next 4 weeks...injected in the muscle worked... This started yesterday..injecting into my right anterior delt.
Legs: Quads/Hams/Calves

Quads

Warm-up:

I use front squats as a warm-up movement...And standard squats as my main movement. I find my hips/knees take longer to get warm than my quads. And the front squat doesn't give me any patellar distress..so i use it to warm my hips and knee areas. I find it more effective than leg-extensions for said task from the aspect that it isn't disimilar to the barbell squat...in that it carries me tru a similar range of motion...thus making finding my 'groove' a lot easier.

Front-Squats:

2 sets: Bare bar
Working set 1: 125 lbs: 15 reps
Working set 2: 195 lbs: 6 reps

Main Leg workout:

Barbell Squat:
Set 1: 305 lbs
Set 2: 305 lbs
Set 3: 305 lbs
Set 4 (drop set): 305 lbs; 215 lbs; 125 lbs (failure)

There was no need to start lighter as my quads, hips and knees were fully warmed-up from front squats.

Hamstrings:

Seated Leg-curl:

Set 1: 45 lbs (training partner pressing down full bodyweight on the negative portion)
Set 2: 90 lbs (previous exagerrated negative repeated)
Set 3: 135 lbs (no negative work)
Set 4 (dropset): 135 lbs; 90 lbs; 45 lbs (failure)

I used one movement here..for lack of better equipment...I incorporate a lot of innovation here. My training partner presses down on the weight during the descent phase. Theorectically a muscle can contract more forcefully (up to 30% more) on the negative portion of the repition...thus standard repitions are 70% as effective. Exagerrated negatives raise the effectivity to 100%. I find this an awesome way to up strength.

Calves

Standing Calf-raises:

Set 1: 180 lbs: 15 reps
Set 2: 270 lbs: 12 reps
Set 3 (dropset): 450 lbs; 270 lbs; 180 lbs
Set 4: 270 lbs: 8 reps

Seated Calf-raises:

Set 1: 100 lbs: (press down on the negative..approximate 5 second negative)
Set 2: 150 lbs: (press down repeated)
Set 3(dropset): 200 lbs; 150 lbs; 100 lbs (pressdown on final breakdown @100lbs)
Set 3: (rep-out..dropset): 150 lbs; 100 lbs; 50 lbs (pressdown on final breakdown @ 50 lbs)

10 IUs Slin PWO...injected into gluteus medius

[*Narkissos*]

Wednesday 18th May

Chest

Flat Barbell Bench-press:
Set 1: 20 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 10 reps

Incline Barbell Bench Press:
Set 1: 13 reps
Set 2: 8 reps
Set 3: (dropset) 8 reps total
Set 4: (dropset) 8 reps total

Decline Dumbell Pull-over:
Set 1: 70 lb dumbell: 8 reps
Set 2: 80 lb dumbell: 8 reps
Set 3: 100 lb dumbell: 6 reps
Set 4: 100 lb dumbell: 6 reps

Decline Fly:
Set 1: 30 lb dumbells: 8 reps
Set 2: 50 lb dumbells: 6 reps
Set 3: 40 lb dumbells: 6 reps
Set 4: 40 lb dumbells: 6 reps

[*Narkissos*]

Thursday 19th May

Rest

[*Narkissos*]

Friday 20th May

Back

Today takes the cake as my most depressing back workout to date. I'm trying to establish what went wrong in the second half with my deadlift poundages. The two thoughts i could muster were that either i had eaten to soon before my workout (thus my energy needs were re-directed to digestion) or that my CNS was suffering ill effects from Tuesday's heavy Squat session.

Lat-Machine Pull-downs:
(No warm-up prior)

Set 1: 105 lbs: 20 reps (very easy repetitions)
Set 2: 105 lbs: 20 reps (slight struggle on the last 3 reps)

Set 3: (dropset): 170 lbs: 6 reps; 125 lbs: 6 reps; 95 lbs: 6 reps (total: 18 reps)
Set 4: (dropset): 170 lbs: 4 reps; 140 lbs: 4 reps; 125 lbs: 4 reps (total: 12 reps)

Seated Low-Cable Rows:

Set 1: 95 lbs: 12 reps (I was just feeling the movement out at this point)
Set 2: 120 lbs: 10 reps
Set 3: (dropset): 155 lbs: 8 reps; 125 lbs: 4 reps; 95 lbs: 2 reps (total: 14 reps)
Set 4: (dropset): 170 lbs: 6 reps; 140 lbs: 4 reps; 125 lbs: 4 reps (total: 14 reps)

Deadlifts:

Here's where my workout suffered most

My hams felt vaguely sore prior to commencing thus i did a light set to stretch them out. From there it went down hill.

Set 1: 115 lbs: 10 reps (just to stretch my hams out...mimicking a stiff-leg deadlift)

Working sets:
Set 2: 305 lbs: 6 reps
Set 3: 305 lbs: 6 reps
Set 4: 305 lbs: 4 reps

That's a drop of almost 100 pounds...
Endnotes: Stretching was done between sets.

[*Narkissos*]

Saturday 21th
Sunday 22nd

Rest

[*Narkissos*]

Monday 23rd May 2005

Shoulders, Biceps, Triceps

To note today: No carbs ingested prior to the training session...which was around 7:30 p.m. Was making some dietary modifications. The adjustment made the 1st 1/2 of training hard...while the second 1/2 was tolerable.

Shoulders

Power Clean:

Set 1: 115 lbs: 8 reps
Set 2: 115 lbs: 8 reps

(just warming up here)

Set 3: 165 lbs: 6 reps
Set 4: 205 lbs x 2; 115 lbs x 5
Set 5: 115 lbs: 8 reps

(The gym was very crowded at the commencement of the workout so i was all over the place...exercises chosen due to available workspace)

Bent Laterals:

Set 1: 25 lb dumbells: 12 reps
Set 2: 35 lb dumbells: 12 reps
Set 3: 55 lb dumbells x 6; 25 lb dumbells x 6 reps
Set 4: 55 lb x 4; 35 lb x 4; 25 lb x 4

(The following exercise-choice was for the above-mentioned reason. I wanted to do a press-behind but there were no free benches...As no one was squatting, i did it standing in the power rack)

Standing Press-Behind:

Set 1: 85 lbs: 12 reps
Set 2: 105 lbs: 8 reps
Set 3: attempted 125 lbs...failed attempt

(My shoulders are effectively pre-fattigued)

Set 3: 105 lbs x 4; 85 lbs x 4
Set 4: 105 lbs x 5; 85 lbs x 3

(again, constrained for space, i'm forced to do the following movement standing)

Standing Lateral Raise:

Set 1: 25 lb dumbells: 12 reps
Set 2: 30 lb dumbells: 12 reps
Set 3: 35 lb dumbells: 8 reps
Set 4: 40 lb dumbells: 8 reps

(I've noticed that i'm disproportionately stronger at pulling than pushing... If you add my poundages you'll notice that too. My Lateral raise poundage is nearly cumulatively equal to that of my shoulder-press. etc. The onlyanamoly to this hypothesis is my squat...it's the only pressin movement that i'm strong at)

Triceps

Tricep Press-down:
Set 1: 1/3 stack: 20 reps
Set 2: 1/2 stack: 12 reps
Set 3: 1/2 stack x 6; 1/3 stack x 9
Set 4: 1/2 stack x 4; 1/3 stack x 10

Overhead dumbell extension:

Set 1: 50 lb dumbell: 15 reps
Set 2: 70 lb dumbell x 9; 50 lb dumbell x 4

Bench dip:
Set 1: 135 lbs: 15 reps (three 45-lb plates suspended in lap)
Set 2: 180 lbs x 11 reps; 90 lbs x 4 reps

Biceps

Seated Alternate dumbell curl:

Set 1: 30 lb dumbells: 20 reps (each arm)
Set 2: 50lb dumbells x 5 reps; 40 lb x 5 reps; 30 lb x 5 reps (each arm)

The last set was inconceivably all out. Had a bunch of people sitting around me in the gym urging me on...lol. Don't think it would've been possible without them lol.

Set 3: 60 lb dumbells x 4 reps; 50 lb x 3 reps; 40 x 3 reps; 30lb x 3; 20 lb x 5

(Set 2 was to failure... Set 3 took it a step further....didn't feel like doing anything other than goin home afterwards)

Incline Alternate Dumbell Curl:

Set 1: 30 lb dumbell x 6; 20 lb dumbell x4
Set 2: 35 lb x 4; 30 lb x 2; 20 lb x 3; 15 lb x 4
Set 3: 40 lb x 2; 30 lb x 2; 20 lb x 3; 15 lb x 4

Felt well whupped afterwards...to say the least

[*Narkissos*]

Tuesday 24th May 2005

Rest

[*Narkissos*]

Wednesday 25th May 2005

Saw my boy Big K.l.g. for the first in a long while today on the bus. So i crashed at his place and we trained together. Went to sleep at 6a.m. today...Got up at 12 pm and had breakfast. When i met big k.l.g. to train...it was on one solid meal and one shake. Needless to say..my energy level wasn't the best...but that was no hinderance.

I was going to train legs...but K.l.g. was training back so i decided on Back and Hamstrings.

Back

(Bodyweight) Chins:

4 sets: 8 reps

Deadlifts:

The bars at this gym aren't olympic Bars...so the weight is what we in the business call 'dead weight'. i.e. as the bar doesn't flex and aide in lifting, it's the ultimate struggle against gravity.

After Last week's lackluster performance...i really needed to get my deadlift over 400 to be satisfied.

Set 1: 100 lbs: 10 reps
Set 2: 300 lbs: 8 reps
Set 3: 350 lbs: 6 reps
Set 4: 400 lbs: 4 reps

That quota satisfied...anything else was icing on the cake

Barbell Rows (over hand grip):

Set 1: 100 lbs: 12 reps
Set 2: 200 lbs: 6 reps
Set 3: 200 lbs; 150 lbs; 100 lbs (dropset)
Set 4: 250 lbs; 150 lbs; 100 lbs (dropset)


Low Cable Rows:

This pulley set-up was improvised...and the weight was unmarked...so we just packed on plates and went at it...

4 sets: 6-12 rep range

Lat-Machine Pulldown:

Much like the low-cable row, this machine was made by the owner of the gym... The weights, cast-iron, were unmarked...so we just packed on and went by feel.

4 sets

One-Arm Dumbell Row:

Set 1: 100 lb dumbell: 6 reps
Set 2: 100 lb dumbell: 6 reps

At this point i wanted to do hamstrings... i actually DID do two sets...but the setup left much to be desired stimulation-wise...so i aborted.

Was a GREAT session

~Nark

[*Narkissos*]

Thursday 26 th May 2005

Chest and Calves

Today i forgot my log book at home...had a little argument with my mum so i rushed out...thus i was only able to keep track of the max poundage..the exercises used...and the total number of sets.

Chest

Flat Barbell Press:

4 sets

Max weight: 205 lbs

Incline Barbell Press:

4 sets

Max weight: 175 lbs

Dumbell Decline Press:

4 sets:

Max weight: 85 lb dumbells

Decline Dumbell Pullover:

4 sets:

Max weight: 110 lb dumbells

(By my own admission...i'm disproportionately stronger on pulling as compared to pushing)

Calves

Standing Calf-raise(smith machine):

4 sets:

Max weight: 560 lbs (personal best in this new gym... tho i've pressed up to 630 lbs in my previous gym)

Seated Calf Raises:

4 sets:

Max weight: 180 lbs

(First two sets employed my training partner pressing down on the negative portion of each repetion...the other two sets were straight sets)

[*Narkissos*]

Friday 27th May

I get to the gym and some bitch and her 'personal trainer' are hogging the power rack...They're doing DUMBELL CURLS....WTF needless to say i was pissed. I watched 'em for 15 minutes then strolled up and said "Are y'all actually using the rack or can i use it?" *scowls* Unbelievable...I couldn't believe that they'd do this in an EMPTY gym. Including me and my girl, there was a grand total of FIVE people in the gym. Bitches

Quads and Hams

I ride my bike to and from the gym daily...while riding i experienced patella pain... Today's not going to be a great leg day.

Quads

Squats:

(preceded by 3 warm-up sets)

Set 1: 125 lbs: 15 reps
Set 2: 215 lbs: 12 reps
Set 3: 305 lbs: 4 reps; 215 lbs: 4 reps

(experiencing horrible knee pain at this point..left knee)

Front Squats:

3 sets: 125 lbs: 6 reps each set

Leg-press:

Set 1: 360 lbs: 8 reps
Set 2: 450 lbs: 6 reps
Set 3: 450 lbs: 6 reps

(i did three quad movements today for two reasons:

1. knee pain prevented me from the total number of squats i came to do
2. having done calves the previous evening i decided to up my workload)

Hamstrings

Standing Uni-Lateral Leg-curl:

3 sets: 25 lbs: 12; 12; 10

Smith-Machine Stiff-Leg Deadlift:

(I did these standing on a bench)

Set 1: 70 lbs: 8 reps
Set 2: 90 lbs: 8 reps
Set 3: 90 lns: 8 reps

Stretched afterwards

Also did:

4 set of In-human's rack chins: 10; 10; 8; 10
4 set of Incline Leg-raises: 10; 10; 10; 10

Comments:

Should've done front squats first...knee pain is less pronouced when i squat second in my workout

[*Narkissos*]

Saturday 28th
Sunday 29th
Monday 30th

Rest.

[*Narkissos*]

Tuesday 31th May

Shoulders, Cardio

By now you guys know that during contest prep i do my cardio PWO.

Clean:

3 sets to warm up shoulders

Clean and Press:

First time i've attempted the clean and press inna while...usually i just do power cleans...to shoulder height...never goin fully overhead.(**sidenote** i'm experiencing wrist pain)

Set 1: 115 lbs: 8 reps
Set 2: 115 lbs: 7 reps
Set 3: 115 lbs: 6 reps

(I'm accustomed to cleaning a max of 195 lbs..so the clean portion of the movement is easy...but the press is difficult...as i'm disproportionately stronger on pulling movements)

Seated Barbell Press-Behind:

I start this movement with the barbell on the bench... I then clean it over head ...get in position and start to press. When i do dropsets i return the bar to the bench to strip the weight..and repeat the clean to the overhead position

Set 1: 105 lbs: 9 reps; 85 lbs: 5 reps; 65 lbs: 5 reps
Set 2: 125 lbs: 3 reps; 105 lbs: 2 reps; 85 lbs: 3 reps; 65 lbs: 5 reps
Set 3: 125 lbs: 2 reps; 105 lbs: 2 reps; 85 lbs: 3 reps; 65 lbs: 4 reps

As you can see..i've upped my rep range

Standing Laterals:

Set 1: 30 lb dumbells: 8 reps
Set 2: 35 lb dumbells: 8 reps
Set 3: 45 lb dumbells: 8 reps; 30 lb dumbells: 7 reps

Bent Laterals:

These were done laying face-down on an incline bench

Set 1: 20 lb dumbells: 10 reps
Set 2: 25 lb dumbells: 8 reps
Set 3: 25 lb dumbells: 6 reps; 20 lb: 4 reps; 15 lb: 4 reps

E-Z curl Bar: Upright Rows:

These were done just to 'finish off'

Set 1: 90 lbs: 8 reps
Set 2: 110 lbs: 6 reps; 90 lbs: 4 reps; 70 lbs: 4 reps; 50 lbs: 4 reps

Shoulders feel GOOOOOOD! The pump is GREEEAT!

At the conclusion of this i did 30 minutes of Cardio on the treadmill.

I also ride my bike to and from the gym so that added another 15 minutes approximately.

~Nark

[*Narkissos*]

Wednesday June 1st

Back, Biceps, Cardio.

**Please note...in addition to the cardio i do PWO... i also ride to and from the gym**

Back

Warm-up:

1 set of dead-lifts with the olympic bar
2 sets of hyper-extensions

Deadlifts:

Set 1: 295 lbs: 8 reps
Set 2: 385 lbs: 5 reps
Set 3: 435 lbs: 2 reps [Personal Best for this year]

Barbell Row:

Set 1: 205 lbs: 8 reps
Set 2: 205 lbs: 8 reps
Set 3: 205 lbs: 6 reps
Set 4: 205 lbs: 6 reps

Low-Cable Row:

[The emphasis here was on the contraction... There was a deliberate pause at the top and the 'pulling' part of the rep was controlled. The negative was deliberate...This technique was used for the first three sets. The last set...the heaviest...was explosive on the positive...before the dropset. Post-dropset, the reps reverted to the controlled manner of execution]

Set 1: 95 lbs: 10 reps
Set 2: 115 lbs: 8 reps
Set 3: 140 lbs: 7 reps
Set 4: 200 lbs: 5 reps; 140 lbs: 5 reps

Lat Machine Pull downs:

Set 1: 125 lbs: 11 reps
Set 2: 140 lbs: 8 reps; 105 lbs: 4 reps
Set 3: 155 lbs: 5 reps; 125 lbs: 4 reps; 105 lbs: 4 reps

Biceps

Warm-up:

2 sets with a bare Olympic bar= 45 lbs: 12 reps each set

Seated Alternate Dumbell Curls:

[5 dropsets]

Set 1: 70 lb dumbells: 3 reps; 40 lb dumbells: 5 reps; 30 lb dumbells: 5 reps (each arm)
Set 2: 60 lb dumbells: 4 reps; 40 lb dumbells: 4 reps; 30 lb dumbells: 4 reps (each arm)
Set 3: 50 lb dumbells: 4 reps; 40 lb dumbells: 4 reps; 30 lb dumbells: 4 reps (each arm)
Set 4: 40 lb dumbells: 6 reps; 30 lb dumbells: 6 reps (each arm)
Set 5: 40 lb dumbells: 6 reps; 30 lb dumbells: 6 reps (each arm)

PWO: 30 minutes cardio (Stationary Bike)

[*Narkissos*]

June 2nd 1:05 a.m.

Looked at my pics from Nationals 2004 and CAC championships 2004.

Got my little sister (my biggest critic) to take me tru a round of posing and critique.

She gave me the green light, thus i decided to compete this year. Nationals is August 20th...God-willing i'll be there.

I need to get that same level of conditioning that i carried at both shows...with harder glutes and hams...glutes specifically.

I need to dial in my lower body...(as i AM bottom-heavy)...My upper body is nothing spectacular from the front at least IMO. My back is thicker...but i need to bring it rock-hard or i'll get looked over.

Shooting for middle-weight or welterweight...welter-weight preferably.

**Sidenote**

This'll be my 6th year competing.

My contest history is listed on my homepage: http://www.geocities.com/musclez_200

[*Narkissos*]

Thursday 2nd June

Chest, Tris, Cardio

Flat Dumbell Fly:

No prior warm-up

Set 1: 25 lb dumbells: 20 reps
Set 2: 30 lb dumbells: 20 reps
Set 3: 40 lb dumbells: 12 reps; 30 lb dumbells: 8 reps
Set 4: 50 lb dumbells: 10 reps; 30 lb dumbells: 10 reps

Flat Dumbell Press:

All dropsets

Set 1: 80 lb dumbells: 8 reps; 50 lb: 6 reps; 40 lb: 4 reps
Set 2: 90 lb dumbells: 4 reps; 50 lb: 4 reps; 40 lb: 4 reps
Set 3: 80 lb dumbells: 3 reps; 50 lb: 4 reps; 40 lb: 5 reps
Set 4: 80 lb dumbells: 4 reps; 50 lb: 5 reps; 40 lb: 5 reps

Incline Dumbell Press:

All dropsets

Set 1: 80s: 5 reps; 50s: 5 reps
Set 2: 90s: 3 reps; 50s: 5 reps (experienced pain in my armpit of all places at this point)

Set 3: 80s: 3 reps; 50s: 4 reps; 35s: 3 reps
Set 4: 80s: 6 reps (2 full, 4 partial); 50s: 7 reps (3 full range...4 partial); 35s: 5 reps

Triceps

V-Bar Press-down:

Set 1: 55 lbs: 20 reps
Set 2: 75 lbs: 12 reps
Set 3: 95 lbs: 4 reps; 75 lbs: 4 reps; 55 lbs: 5 reps; 35 lbs: 5 reps

Close-Grip Bench:

Set 1: 125 lbs: 5 reps
Set 2: 135 lbs: 4 reps; 85 lbs: 4 reps
Set 3: 135 lbs: 3 reps; 85 lbs: 4 reps

Set 1: close-grip pushups (a 'finisher')

30 minutes of Cardio PWO on the stationary bike

[*Narkissos*]

Friday 3rd June and Saturday 4th June... rest

Had to work From friday nite(8pm) to Saturday morning (after 4am) so training would've been a tad too difficult. Saturday's shift started at 5 pm...until.

[doctorherb]

Nark,

when/what show you doin??