My 2005 Contest Prep...(training Journal)

[*Narkissos*]

July 11th 2005

Back:

Deadlifts:

Set 1: 315 lbs: 10 reps
Set 2: 395 lbs: 8 reps
Set 3: 485 lbs: 3 reps
Set 4: 395 lbs: 5 reps

Barbell row:

These were done with my torso parallel to the floor. I did these standing on a platform for an additonal stretch at the beginning, and end, of each rep.

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 5 reps; 135 lbs: 5 reps
Set 3: 225 lbs: 4 reps; 135 lbs: 4 reps

Straight Bar; Straight-arm Pullover:

Set 1: 40 lbs: 12 reps
Set 2: 40 lbs: 12 reps
Set 3: 40 lbs: 8 reps

Behind-the-neck Chins:

Set 1: Bodyweight: 6 reps
Set 2: Bodyweight: 8 reps w/spot
Set 3: Bodyweight: 4 reps
Set 4: Bodyweight: 7 reps w/spot
Set 5: Bodyweight: 7 reps w/spot

Posing Practice followed. My coach told me that i was spot-on with my contest prep. My condition from the back is better than that of the front. Which was what i was shooting for at 6 weeks out. I want striated glutes this year. I was close last year...but not quite there. My upper back has improved a lot over last year. I'm holding water in my lower abdomen. And i've got gyno. ****ing hell! Still...all in all...i predict this'll be a good year. I haven't had access to a digi-cam as yet. People here don't lend their techno-gadgets easily. I need to get some pics up tho...my website's hurting because of the omission of pics of this prep.Overall strength was great.Monday's workout was great.

Cardio: 30 minutes: stationary bike

5:40 a.m.: Meal 1: 1 cup coffee; 1 can tuna; 1 medium orange

6:00 a.m. Gym..had to train a client

9:00 a.m.: Meal 2: 3 egg whites [free-range chicken]; 3 whole [duck] eggs

Nap

1:15 p.m. Meal 3: 240 gr ground beef; diced okras and celery

2:30 p.m. Gym...had to train a client

4:30 p.m. Meal 4: 1 can tuna; roasted peanuts

7:00 p.m. Gym... workout...posing...cardio

9:00 p.m. Meal 5: PWO 2 scoops protein powder; 1 scoop dextrose

12:30 am. Meal 6: PPWO (Got in late) 1 can tuna; 1 cup sweet potatoes; 1 cup cassava

[*Narkissos*]

Tuesday, July 12th, 2005

Chest:

No warm-up

Incline Dumbell Press:

Short Rest Periods

Set 1: 50 lb dumbells: 20 reps
Set 2: 60 lb dumbells: 12 reps
Set 3: 70 lb dumbells: 6 reps
Set 4: 80s: 4 reps; 60s: 3 reps

Flat Dumbell Press:

Short Rest Periods

Set 1: 80 lb dumbells: 6 reps
Set 2: 75 lb dumbells: 5 reps
Set 3: 70 lb dumbells: 6 reps
Set 4: 65 lb dumbells: 6 reps

Flat Fly:

Set 1: 40 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

Shoulders:

1 warm-up...with bare bar...followed by:

Clean and press:

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

Seated Lateral Raises:

Starting with dumbell behind my back...Extra strict movement. No momentum assistance...2-count pause at top

Set 1: 15 lb dumbells: 15 reps
Set 2: 15 lb dumbells: 12 reps
Set 3: 15 lb dumbells: 12 reps

Cardio: 30 minutes: stationary bike

Diet:

5:45 a.m. Meal 1: 1 chiken breast; 1 cup coffee [black]

6 am: trained Client #1

8 am: trained Client # 2

10:30 a.m. Meal 2: 1 chicken breast

1 p.m. Meal 3: 1 chicken breast; roasted peanuts

Nap

6 p.m. Meal 4: 1 scoop protein powder; roasted peanuts

8 pm: train: Chest; Shoulders; Cardio

10 pm: Meal 5: PWO: 1 scoop Dextrose; 2 scoops Protein Powder

11 pm: Meal 6: PPWO: 1 can tuna; 1 cup oats

[*Narkissos*]

Wednesday 13th July 2005

Legs

My island was under hurricane watch so i had to get in and outta the gym as quickly as possible. I cancelled my two clients today also for the same reason.

Quads:

Leg-press:

Set 1: 120 lbs: 40 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 15 reps
Set 4: 390 lbs: 12 reps
Set 5: 500 lbs: 10 reps
Set 6: 600 lbs: 6 reps

Medium-Wide Stance Squats:

Set 1: 135 lbs: 12 reps
Set 2: 225 lbs: 8 reps
Set 3: 315 lbs: 4 reps
Set 4: 225 lbs: 6 reps

Hamstrings:

Seated Leg-curls:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 8 reps
Set 3: 90 lbs: 8 reps

Stiff-Leg Deadlift [on a platform]:

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

Calves:

Hack-Machine Calf-Raises:

Set 1: 120 lbs: 35 reps
Set 2: 120 lbs: 30 reps
Set 3: 120 lbs: 26 reps
Set 4: 210 lbs: 15 reps

Seated Calf-raise:

3 Sets: 100 lbs: 12 reps each set

Cardio: 30 minutes: Treadmill

[*Narkissos*]

Friday 15th July 2005

Abs; Arms; Calves

Abs:

Incline Situps:

2 sets: 15 reps per set

Incline leg-raises:

2 sets: 10 reps per set

Biceps:

No prior warm-up..very strict

[Alternate] Seated Dumbell Curl:

Set 1: 40s: 13 reps
Set 2: 50s: 4 reps; 40s: 5 reps
Set 3: 50s: 4 reps; 40s: 5 reps
Set 4: 40s: 6 reps

[Unilateral]Dumbell Preacher Curls:

Set 1: 20s: 13 reps
Set 2: 25s: 8 reps
Set 3: 30s: 6 reps
Set 4: 20s: 12 reps

Triceps:

Reverse Grip Bench Press:

Preceded by one warm-up set

Set 1: 115 lbs: 10 reps
Set 2: 135 lbs: 8 reps
Set 3: 135 lbs: 5 reps

Tricep Pressdowns:

Set 1: 55 lbs: 15 reps
Set 2: 75 lbs: 10 reps
Set 3: 75 lbs: 10 reps

[Unilateral] Overhead Dumbell Extensions:

Set 1: 15s: 10 reps
Set 2: 15s: 12 reps
Set 3: 15s: 10 reps

Calves:

Standing Calf-Raises:

Set 1: 180 lbs: 12 reps
Set 2: 270 lbs: 10 reps
Set 3: 360 lbs: 5 reps; 270 lbs: 4 reps; 180 lbs: 5 reps
Set 4: 180 lbs: 12 reps
Set 5: 180 lbs: 10 reps
Set 6: 180 lbs: 10 reps
Set 7: 180 lbs: 9 reps

[*Narkissos*]

Monday 18th July 2005

I'm starting a double-split today. So here goes...

a.m. Session:

Lower Back:

Deadlifts:

I left my straps at home today...Set number three shot my grip to hell...lol

Set 1: 115 lbs: 20 reps
Set 2: 205 lbs: 15 reps
Set 3: 405 lbs: 2 reps
Set 4: 315 lbs: 3 reps
Set 5: 315 lbs: 3 reps
Set 6: 205 lbs: 12 reps

Hyperextensions:

4 sets: Bodyweight: 10 reps each set

1/2 hour Cardio: treadmill

[*Narkissos*]

Monday 18th July...

Middle-Upper Back p.m. session

Trained at my former gym tonite...so my coach could take a gander at my physique and let me know if i was (condition-wise) where i needed to be at this point. I brought my log-book but forgot my pen. Thus the rep scheme after chins i cannot remember for the love all that is proper lol. Bear with me...

Behind-The-Neck Chins:

No spots...

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

Barbell Rows:

Torso parallel to floor...

Set 1: 125 lbs: 12 reps
Set 2: 205 lbs
Set 3: 205 lbs
Set 4: 205 lbs
Set 5: 205 lbs
Set 6: 205 lbs

Improvised t-bar rows:

These were done with a regular olympic bar placed in a corner...with a v-bar hooked under the other end.

Set 1: 70 lbs
Set 2: 105 lbs
Set 3: 140 lbs
Set 4: 140 lbs

Barbell Straight-arm Pullover:

4 sets: 40 lbs: 10 reps each set

Training followed by Posing Practice...and 30 minutes of cardio

[*Narkissos*]

Tuesday 19th July 2005

Chest; Shoulders; Cardio

Chest:

Incline Dumbell:

Set 1: 50s: 20 reps
Set 2: 60s: 10 reps
Set 3: 80s: 4 reps; 50s: 6 reps
Set 4: 80s: 2 reps; 50s: 4 reps
Set 5: 50s: 7 reps

Dropped an 80 lb db on my foot...hurt like a bitch

Flat Dumbell:

Set 1: 50s: 10 reps
Set 2: 50s: 10 reps
Set 3: 50s: 10 reps
Set 4: 80s: 2 reps; 50s: 5 reps
Set 5: 50s: 10 reps (9 reps plus an extra after a rest pause)

Throat Presses:

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

Shoulders

Hang-Clean and Press:

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

Hang Clean:

Set 1: 115 lbs: 6 reps
Set 2: 165 lbs: 3 reps; 115 lbs: 3 reps
Set 3: 115 lbs: 6 reps

Seated Press-Behind-Neck:

Set 1: 115 lbs: 9 reps
Set 2: 115 lbs: 6 reps
Set 3: 115 lbs: 6 reps

Seated Lateral Raises:

Starting with dumbells behind back...

Set 1: 20s: 8 reps; 15s: 4 reps
Set 2: 20s: 6 reps; 15s: 4 reps; 10s: 5 reps
Set 3: 25s: 4 reps; 20s: 4 reps; 15s: 4 reps; 10s: 4 reps

Barbell Shrugs:

Wide-grip...

3 sets: 135 lbs: 10 reps each set

Cardio: 30 minutes: treadmill

today... 19th:
t3: 25mcg in the a.m.
Slin: 6 IUs PWO in the p.m.

[*Narkissos*]

Wednesday 20th July 2005...

a.m. session: Abs; Cardio:

Abs: 4 sets Leg-raises
Cardio: 30 minutes on treadmill

p.m. session: Legs

Quads:

Leg-Press:

Set 1: 120 lbs: 20 reps
Set 2: 300 lbs: 20 reps
Set 3: 500 lbs: 12 reps
Set 4: 620 lbs: 8 reps
Set 5: 620 lbs: 8 reps

Barbell Squat:

Barefooted...Heels Elevated on 2" block

Set 1: 315 lbs: 5 reps; 225 lbs: 5 reps; 135 lbs: 5 reps
Set 2: 315 lbs: 4 reps; 225 lbs: 4 reps; 135 lbs: 6 reps
Set 3: 225 lbs: 8 reps

Hamstrings:

Hyperextensions:

bodyweight...

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps

Leg curls:

Standing Unilateral...

Set 1: 45 lbs: 15 reps
Set 2: 45 lbs: 10 reps
Set 3: 45 lbs: 10 reps

Calves:

[Hack-Squat Machine] Calf raises:

3 sets: 20 reps each set: 120 lbs

Donkey Calf Raises:

Set 1: 140-lb woman on my back: 15 reps

Set 2: two 140 lb women on my back [life is sweeeeet]: 12 reps...dropset to one 140-lb woman: 4 more reps

Set 3: two 140 lb women on my back [almost forgot i was in the gym]: 10 reps... dropset to one 140-lb woman: 5 more reps

Seated Calf-Raise:

Set 1: 100 lbs: 12 reps
Set 2: 150 lbs: 8 reps; [dropset] 100 lbs: 4 reps
Set 3: 200 lbs: 4 reps; 150 lbs: 3 reps; 100 lbs: 3 reps; 50 lbs: 6 reps

Supps used today:

100 mg proviron
6 IUs slin PWO
25 mcgs t3 upon waking
3 Lean Sytem 7 Caps upon waking
1 chromium cap PWO
I multi cap PWO

[*Narkissos*]

Friday 22nd July 2005

Arms; Abs; Cardio

Abs:

Incline Situps: 4 sets: 15 reps per set
Leg-Raises: 4 sets: 8 reps per set

Serratus:

Straight-arm Barbell Pullover:

Set 1: 45 lbs: 12 reps
Set 2: 65 lbs: 8 reps
Set 3: 85 lbs: 6 reps
Set 4: 65 lbs: 8 reps

Arms:

Triceps:

Close-grip Bench Press:

Warmup set: 45 lbs: 20 reps

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs:3 reps --> 135 lbs: 5 reps
Set 3: 135 lbs: 6 reps

Reverse-Grip Bench Press:

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

Tricep Pressdowns:

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

Biceps:

[seated] Dumbells Curls:

Set 1: 35s: 15 reps
Set 2: 40s: 10 reps
Set 3: 50s: 4 reps--> 30s: 6 reps
Set 4: 30s: 15 reps

Dumbell Preacher curls:

Done uni-laterally...

Set 1: 20s: 12 reps
Set 2: 30s: 6 reps
Set 3: 30s: 6 reps
Set 4: 30s: 6 reps

Cardio PWO: 30 minutes...stationary bike...H.I.T.

[*Narkissos*]

Monday 25th July 2005

My strength has FINALLY dropped.I feel like shit.I look small.I hate it.And i'm not in shape as yet. Sucks to be this small...and NOT be in shape...at least in shape by my standards. I'm holding a bitchload of water...and my glutes are soft...Some days i wake up and i wanna go get a 10 ml bottle of test-E and shoot it all...and say screw competing this year ..others days i feel sexy as hell lol...and positive. Anyway...i'm gonna stick wid it...I'll feel worse NOT competing. I'm yet to pick a song or to start posing. I may just end up on stage...and end up telling the DJ.."Hey bitch...spin a track...ANY track!" and just do my thing... Bah..anyway on my log.

Back; Cardio

Deadlifts:

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

Set 1: 305 lbs: 8 reps
Set 2: 305 lbs: 8 reps
Set 3: 385 lbs: 2 reps
Set 4: 305 lbs: 6 reps

And to think 2 weeks ago i was pulling 495 lbs... Today's session...i felt shoulder strain with 305 lbs...low bodyfat strikes again
Behind-the-neck-Chins:

Bodyweight...

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

Barbell Row:

Underhand grip... Was the first time i did these in about 5 months...Just decided to try something new..

Set 1: 115 lbs: 12 reps
Set 2: 205 lbs: 6 reps--> 115 lbs: 6 reps
Set 3: 205 lbs: 5 reps--> 115 lbs: 7 reps

[Improvised] T-Bar Row:

Set 1: 70 lbs: 12 reps
Set 2: 140 lbs: 6 reps; 105 lbs: 4 reps; 70 lbs: 5 reps
Set 3: 140 lbs: 6 reps; 105 lbs: 4 reps; 70 lbs: 5 reps

Chins-to-front:

Bodyweight...

Set 1: 5 reps
Set 2: 5 reps

[Barbell] Straight-arm Pullover:

Set 1: 65 lbs: 8 reps
Set 2: 65 lbs: 7 reps
Set 3: 65 lbs: 6 reps

1/2 hour Cardio: stationary bike

In addition...i walked to and from the gym...that added another 45 minutes

Today's Supps:

1 Multi cap
200 mcg Chromium
25 mcg t3
100 mg Proviron
1 ml b-12
8 IUs Slin PWO (used at a ratio of 4 grams of carb per IU)
1 cup coffee

[*Narkissos*]

Strength down to zero....

Tuesday 26th July 2005

Chest; Cardio;

Flat Fly:

Set 1: 30s: 15 reps
Set 2: 40s: 12 reps
Set 3: 50s: 8 reps
Set 4: 60s: 6 reps

[dumbell] Flat Bench:

Set 1: 80s: 6 reps
Set 2: 70s: 7 reps
Set 3: 70s: 5 reps

Incline Fly:

Set 1: 30s: 10 reps
Set 2: 45s: 6 reps
Set 3: 45s: 6 reps

[dumbell] Incline Bench:

Set 1: 60s: 7 reps
Set 2: 70s: 4 reps --> 50s: 4 reps
Set 3: 70s: 4 reps --> 50s: 4 reps

Pushups: 4 sets: Bodyweight: 8 reps; 7 reps; 7 reps; 6 reps

Cardio: 30 minutes: stationary bike

Supps used today:

25 mcg t3
100 mg proviron
8 IUs slin
2 caps green tea extract
1 cup coffee
1 cap chromium
1 multivitamin cap
1ml injectable b-12

[*Narkissos*]

Thursday 28th July 2005...

Went back to my old gym to work with my coach...on posing. Just needed him to critique my prep...as i'm working on my own. I decided to train there this evening...and i was feeling VERY weak.

Shoulders

Clean and Press:

From the hang-clean start position...

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

4 sets: 125 lbs: 6 reps each set

[behind the neck]Barbell Press:

Seated...

Set 1: 95 lbs: 12 reps
Set 2: 115 lbs: 5 reps; 95 lbs: 5 reps
Set 3: 115 lbs: 4 reps; 95 lbs: 4 reps
Set 4: 95 lbs: 7 reps

Seated Lateral Raises:

Set 1: 25s: 8 reps; 20s: 6 reps; 15s: 6 reps
Set 2: 20s: 10 reps; 15s: 5 reps
Set 3: 20s: 6 reps; 15s: 6 reps
Set 4: 20s: 6 reps; 15s: 6 reps

Hang Cleans:

2 sets: 125 lbs: 6 reps each set [shoulder-width grip]
2 sets: 125 lbs: 6 reps each set [outside shoulder-width grip]

PWO: Posing practise: 15 minutes

Supps used:

25 mcg t3
100 mg proviron
6 green tea caps
3 b-complex caps
5 chromium picolinate caps
1 multivitamin cap

My coach told me to continue doing whatever i'm doing..that i'm on track conditioning-wise. He also noted that my legs aren't as cut as they should be at this point. So i'm tweaking my diet...and training over the next three weeks. I'm frustrated tho...cus i really can't cut my calories any lower...That'd be counter-productive...so i'm going to change the macro allotment.

Adjusting my formulae to 170 lbs LBM...my diet wil lbe changed as such:

12 kcal per lb LBM: 2040 kcals [a slight increase]

pro--> 170 gr (680 kcals)
Carb--> 170 gr (680 kcals)
Fat--> appr. 75 gr (680 kcals)

Split over 5 meals.

Carb allotment: Meal 1--> 50 gr;Meal 4 (PWO)--> 70 gr; Meal 5(PPWO)-->50 gr
Pro allotment: appr 30 grams per meal: Meals 1;2;3; &5; and 42 gr (.4gr x LBM) in meal 4 (PWO)

Fat allotment: meals 2 and 3...appr. 30 grams per meal

[*Narkissos*]

Friday 29th July 2005

Arms; Abs; Cardio

TRIS:

Close-grip Bench:

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

Set 1: 85 lbs: 10 reps
Set 2: 135 lbs: 9 reps; 85 lbs: 6 reps
Set 3: 155 lbs: 4 reps; 85 lbs: 8 reps
Set 4: 135 lbs: 6 reps; 85 lbs: 7 reps

Reverse-grip Bench:

Set 1: 85 lbs: 7 reps
Set 2: 105 lbs: 6 reps
Set 3: 125 lbs: 4 reps
Set 4: 125 lbs: 7 reps

Tricep Pressdowns:

Reverse grip...unilateral execution

Set 1: 20 lbs: 15 reps each arm
Set 2: 25 lbs: 12 reps each arm
Set 3: 30 lbs: 4 reps; 25 lbs: 4 reps; 20 lbs: 4 reps each arm

BIS:

Decided to try barbell curls again...don't intend to make 'em a mainstay again tho. Curling was extremely strict. Standing curls were done with a grip outside shoulder width.

Straight-bar curl:

Set 1: 75 lbs: 8 reps
Set 2: 75 lbs: 6 reps
Set 3: 75 lbs: 6 reps
Set 4: 75 lbs: 6 reps
Set 5: 85 lbs: 4 reps; 65 lbs: 4 reps; 45 lbs: 4 reps

[barbell]Preacher Curls:

These were done with a straight bar instead of the EZ curl bar.

Set 1: 45 lbs: 10 reps
Set 2: 65 lbs: 4 reps; 45 lbs: 4 reps
Set 3: 85 lbs: 1 rep; 65 lbs: 2 reps; 45 lbs: 3 reps
Set 4: 65 lbs: 3 reps; 45 lbs: 3 reps
Set 5: 45 lbs: 6 reps

ABS:

Roman-chair situps:

bodyweight...

Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

Leg-raises:

lying..legs hanging off bench

4 sets: 8 reps each set

PWO: Cardio: 1 hour**

[**Cardio was supposed to be only 45 minutes...but 1/2 hour into cardio some monsoon like rain started falling...As i could go nowhere anyway...i pressed on...lol]

Supps used today:

25 mcg t3
100 mg proviron [today's my last day on proviron]
6 IUs slin [PWO..yea i'm back on...i'm hooked lol]
6 greentea caps
5 chromium picolinate caps
1 multivitamin cap

[decadbal]

why your not a vet bro, i dont know... good luck brotha

[*Narkissos*]

why your not a vet bro, i dont know... good luck brotha

Thanks for the good words Big D.

How's your regime going?

I think i read somewhere that you're getting ready for a contest?

Holla

~Corey

[*Narkissos*]

I tried something new PWO..could be potentially dangerous...but i didn't go hypo...so i think it's all good

I had 80 grams dex 5 minutes post-injection...and 1 can of tuna 30 mins post-injection. Followed by a complete pro/carb meal 1 1/2 hours later.


The rationale was to ingest the tuna (which'd be digested within 30-60 mins) during the effective slin-window...but at a point where it wouldn't slow the absorption of the dex. As you know...protein ingestion delays dex assimilation...so i didn't want to risk going hypo by consuming the two together. And i wanted to see what'd happen if i didn't drink a shake. I'm supposed to cut the protein powder because it affects condition. Causes one to hold water etc. But i'm more or less addicted to slin (I love the shit)...so i've been trying to find ways to incorporate it into my cutting regime...

The result is...i didn't go hypo. I went to sleep. Got up feeling great...and i was fuller...meaning it worked.

...pics..nah... I'm really disappointed...as i like to chronicle my progress (out of pure vanity lol ). I've been unable to borrow a digital cam...so i think all my pics will have to come at once. I'll have to post pics from last year's contest (which i have but haven't scanned or uploaded yet)...pics from offseason...and pics from this year's contest..to contrast.

Carb depleting will fall on the last week. I'm actually eating more carbs now than at any other point of my prep. Even so,the t3 has me horribly flat. The slin isn't supercompensating for that. This is a mistake that i'll have to learn from for future preps.

It's 4:39 a.m. and i'm very hungry

Can't believe i've just over 2 weeks to go.

I don't even think i'm near your condition prime...the one you were in at this point out from your contest.

I'm disappointed...but maybe also paranoid. My coach told me that i'm coming in nicely...but...i dunno. I look in the mirror and see fat....fat Nark. AR's very own Pillsbury Dough-Boy (that by the way is my nickname at my old gym).

I just wanna hop onstage at this point...so i can hop off and console myself in some pizza. Pizza doesn't lie.

~Nark

[*Narkissos*]

Sunday 31st July...

1 hr Cardio: treadmill

[*Narkissos*]

Monday 1st August 2005

Chest; Cardio; Posing

I've got the flu...and it's hitting hard: congestion, coughing, pain behind the eyes [not perpetual tho], tender/sore skin...It started Saturday morning...and intensified on Sunday.

Chest:

Flat Fly:

Set 1: 30s: 30 reps
Set 2: 40s: 10 reps
Set 3: 50s: 10 reps
Set 4: 60s: 6 reps

Flat [dumbell] Bench-press:

Set 1: 50s: 10 reps
Set 2: 60s: 10 reps
Set 3: 70s: 6 reps
Set 4: 70s: 6 reps

Incline Fly:

Set 1: 30s: 15 reps
Set 2: 35s: 12 reps
Set 3: 35s: 12 reps
Set 4: 40s: 8 reps

Incline [dumbell] Bench-press:

Set 1: 60s: 10 reps
Set 2: 60s: 9 reps
Set 3: 60s: 7 reps
Set 4: 70s: 5 reps

[bent-arm]Dumbell Pullover:

Set 1: 60 lb dumbell: 10 reps
Set 2: 65 lb dumbell: 8 reps
Set 3: 70 lb dumbell: 6 reps

Cardio PWO: 1 hr: treadmill

Posing PWO: 20 minutes

[*Narkissos*]

Tuesday 2nd August 2005

Cardio: 1 hr: Treadmill: low-intensity

The flu...the flu...dammit. Breathing was difficult. Wanted to train but couldn't see myself taking the strain of squats or deads...EVERYTHING hurts...'cept my tongue.

[*Narkissos*]

Wednesday 3rd August 2005

Back; Biceps; Abs; Cardio

Back:

Rack Pulls:

3 warm-up sets: bare bar: 20; 12; 12

Set 1: 315 lbs: 4 reps (w/o straps)
Set 2: 315 lbs: 6 reps (w/ straps)
Set 3: 315 lbs: 8 reps (w/ straps)

Rep sets:

Set 4: 225 lbs: 8 reps (w/o straps)
Set 5: 225 lbs: 10 reps (w/o straps)

Needed 14 more reps to make my 50 rep quota

Set 6: 225 lbs: 14 reps (w/o straps... 10 reps.. grip failure... 10 sec rest period...4 more reps)

Barbell Row:

Set 1: 135 lbs: 12 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 10 reps
Set 4: 185 lbs: 5 reps; 135 lbs: 5 reps
Set 5: 135 lbs: 10 reps

Low-pulley row:

Set 1: 125 lbs: 10 reps
Set 2: 200 lbs: 4 reps; 140 lbs: 4 reps; 125 lbs: 4 reps

Behind-the-neck Pulldowns:

Set 1: 105 lbs: 10 reps
Set 2: 125 lbs: 6 reps; 105 lbs: 4 reps; 85 lbs: 5 reps
Set 3: 140 lbs: 4 reps; 105 lbs: 4 reps; 85 lbs: 4 reps

Biceps:

Barbell Curls:

Outside shoulder-width grip...

Set 1: 75 lbs: 6 reps
Set 2: 85 lbs: 4 reps; 65 lbs: 4 reps; 45 lbs: 4 reps
Set 3: 85 lbs: 4 reps; 65 lbs: 4 reps; 45 lbs: 4 reps
Set 4: 85 lbs: 4 reps; 65 lbs: 3 reps; 45 lbs: 4 reps

Barbell Preacher Curl:

Set 1: 45 lbs: 8 reps
Set 2: 45 lbs: 6 reps
Set 3: 45 lbs: 6 reps

Abs:

Hanging Leg-raises:

4 sets: 10 reps per set

Cardio: 45 minutes

[Pitbull]

Hang in there brother , you didn't come this far to quit. Just remember that in your heart you know you are a bodybuilder and his is the pain we go trough just to be able to call ourselfs that, something the little whimp at the tennis club will never be ...

[*Narkissos*]

Hang in there brother , you didn't come this far to quit. Just remember that in your heart you know you are a bodybuilder and his is the pain we go trough just to be able to call ourselfs that, something the little whimp at the tennis club will never be ...

Thanks a lot bro. This is why i pop online so regularly. Bros like you that understand the stresses of contest prep...and always have a good word to say. Thanks again.

~Corey

Thursday 4th August 2005

Legs; Cardio

Quads:

Squats:

3 warm-up sets: bare olympic bar: 14; 12; 15

3 warm-up sets @ 135 lbs: 15; 15; 15

2 working sets @ 225 lbs: 10; 10

1 all out drop set: 4 reps @315 lbs; 6 reps @ 225 lbs; 10 reps @ 135 lbs

Total: 6 sets: 85 reps

Leg-Extensions:

Set 1: 45 lbs: 20 reps

The next three sets were done with a 5-count hold at the top of each rep.

Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 10 reps
Set 4: 135 lbs: 10 reps

Hamstrings:

Hyperextensions:

Set 1: bodyweight: 10 reps
Set 2: 65 lb dumbell: 8 reps
Set 3: 75 lb dumbell: 6 reps
Set 4: bodyweight: 8 reps
Set 5: bodyweight: 8 reps

Calves:

Smith Machine Calf-Raise:

2 warm-up sets: bare bar: 20; 15

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 12 reps
Set 3: 6 reps @270 lbs; 6 reps @ 180 lbs; 20 reps @ 90 lbs
Set 4: 180 lbs: 20 reps

Seated Calf Raise:

Set 1: 10 reps @ 100 lbs; 20 reps @ 50 lbs
Set 2: 15 reps @ 100 lbs; 20 reps @ 50 lbs

Cardio: 30 minutes: treadmill

[*Narkissos*]

Friday 5th August 2005

This training session occurred mere hours after thursday nite's session. I experienced a bout of insomnia. Couldn't sleep at all. Spent the whole nite reading...then suddenly it was 5 a.m. so i got up and rode my bike over to the gym...

Shoulders; Triceps

Seated Laterals:

Set 1: 15s: 30 reps
Set 2: 20s: 20 reps
Set 3: 20s: 20 reps
Set 4: 30s: 15 reps; 15s: 15 reps

[Seated] Press-Behind-the-Neck:

Set 1: 75 lbs: 12 reps
Set 2: 95 lbs: 7 reps
Set 3: 125 lbs: 2 reps; 75 lbs: 6 reps
Set 4: 75 lbs: 7 reps
Set 5: 75 lbs: 7 reps

Wide-Grip High Pulls:

4 sets: bare bar: just to pump blood in the traps

Barbell Shrugs:

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

Tris:

Reverse-Grip Bench Press:

1 warm-up set: bare bar: 12 reps

Set 1: 135 lbs: 8 rep
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 6 reps
Set 4: 135 lbs: 5 reps

Close-grip Bench Press:

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

[Unilateral] Reverse-grip Pressdowns:

Set 1: 25 lbs: 13 reps
Set 2: 30 lbs: 8 reps
Set 3: 35 lbs: 4 reps; 25 lbs: 4 reps
Set 4: 20 lbs: 8 reps

[*Narkissos*]

Sunday 7th August 2005

Back...9 p.m.

Behind-the-Neck-Chins:

bodyweight as sole resistance...short rest periods between sets...no spotter used

Set 1: 8 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 6 reps
Set 6: 6 reps
Set 7: 6 reps
Set 8: 6 reps

goal: 50 reps total
actual total: 50 reps

Deadlifts:

No straps...

2 warm-up sets: bare bar: 20 reps; 20 reps
1 'feel set': 295 lbs: 1 rep

Set 1: 305 lbs: 4 reps
Set 2: 305 lbs: 4 reps
Set 3: 305 lbs: 4 reps

Rack pulls:

Set 1: 385 lbs: 2 reps
Set 2: 295 lbs: 5 reps
Set 3: 295 lbs: 5 reps

Bent Rows:

Set 1: 115 lbs: 15 reps
Set 2: 205 lbs: 5 reps
Set 3: 205 lbs: 5 reps
Set 4: 165 lbs: 7 reps
Set 5: 165 lbs: 7 reps
Set 6: 165 lbs: 6 reps; 115 lbs: 6 reps

goal: 50 reps total
Actual total: 51 reps

Straight-arm Barbell pullover:

warm-up: 25 lbs: 20 reps

First two sets are done with a shoulder-width grip..the other two are done with a wide grip.

Set 1: 45 lbs: 12 reps
Set 2: 45 lbs: 10 reps
Set 3: 45 lbs: 8 reps
Set 4: 45 lbs: 10 reps

Abs:

Lying leg raises:

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

[*Narkissos*]

Monday 8th August 2005

Chest; Cardio

Trained a bit heavier today...Had a partner to work out with...for the first time in weeks

Incline Dumbell Press:

Set 1: 50s: 22 reps
Set 2: 65s: 10 reps
Set 3: 100s: 5 reps
Set 4: 100s: 4 reps; 65s: 4 reps
Set 5: 65s: 9 reps

Flat Dumbell Press:

Set 1: 80s: 6 reps
Set 2: 100s: 5 reps
Set 3: 80s: 5 reps; 60s: 3 reps
Set 4: 80s: 6 reps

Incline Fly:

Set 1: 40s: 8 reps
Set 2: 50s: 6 reps
Set 3: 40s: 10 reps**
Set 4: 40s: 9 reps

**Experienced deep stabbing pain in right pec...on 2nd rep...that caused me to stop. I massaged my pec and returned to repping.

Bodyweight Pushups:

2 sets: 12 reps; 10 reps

Cardio: 45 minutes: treadmill

[*Narkissos*]

Tuesday 9th August 2005

Legs; Cardio

Quads:

Squats:

3 warmup sets: bare bar: 20 reps; 20 reps; 20 reps

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 20 reps (the most that i've put in at this in months...I don't squat with a spotter...cus it throws me off mentally)
Set 3: 315 lbs: 6 reps
Set 4: 315 lbs: 6 reps

Leg-Extensions:

Dropset 1: 135 lbs: 15 reps; 90 lbs: 5 reps; 45 lbs: 10 reps (30 reps total)

Dropset 2: 180 lbs: 10 reps; 135 lbs: 6 reps; 90 lbs: 10 reps; 45 lbs: 14 reps (40 reps total)

Hams:

Hyperextensions:

Set 1: bodyweight: 10 reps
Set 2: 80 lb dumbell: 8 reps
Set 3: 80 lb dumbell: 12 reps

Even tho i breathe deeply on weighted hypers...whenever i stand up at the end of the set...i black out. On set 2...i hit the floor so fast...I was falling so fast it seemed like the distance was cut by half.

Calves:

Standing Calf-raises:

Set 1: 90 lbs: 20 reps
Set 2: 90 lbs: 20 reps

Set 3: Dropset: 360 lbs: 6 reps; 270 lbs: 4 reps; 180 lbs: 5 reps; 90 lbs: 6 reps

Seated Calf-raise:

Set 1: 50 lbs: 25 reps
Set 2: 150 lbs: 12 reps

Set 3: dropset: 200 lbs: 6 reps; 150 lbs: 6 reps; 100 lbs: 5 reps; 50 lbs: 5 reps

Set 4: dropset: 250 lbs: 4 reps; 200 lbs: 3 reps; 150 lbs: 5 reps; 100 lbs: 5 reps; 50 lbs: 5 reps

Cardio: PWO: 30 minutes: stationary bike: interval training

[*Narkissos*]

Ceased Supps:

29 th July: proviron
1st August: slin
8 th August: t3
7 th August: Chromium Picolinate


Current Supps:

8 tabs Universal 'Burners' ED
6 grams vitamin C ED
8 tabs Green tea Extract ED
1 ml Inj-B-12: once per week
1 Multivitamin cap ED
1 tbsp Coconut oil (MCTs) with meals

[*Narkissos*]

Wednesday 10th August 2005

Shoulders; Cardio

Warm-up: Upright Rows: bare bar: 2 sets

Clean and Press:

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

Smith-Machine Press Behind Neck:

Set 1: 145 lbs: 2 reps; 90 lbs: 4 reps
Set 2: 90 lbs: 6 reps
Set 3: 90 lbs: 6 reps

Upright Rows:

Set 1: 75 lbs: 15 reps
Set 2: 115 lbs: 8 reps
Set 3: 125 lbs: 4 reps; 75 lbs: 4 reps

Standing Lateral Raises:

Set 1: 20 lb dumbells: 20 reps (10 reps + 10 forced reps)
Set 2: 30 lb dumbells: 20 reps (10 reps + 10 forced reps)

Bent Lateral Raises:

Set 1: 20 lb dumbells: 20 reps
Set 2: 30 lb dumbells: 20 reps ( 10 reps, rest pause, 5 reps, rest pause, 5 reps)

Cardio: 30 minutes

[*Narkissos*]

Thursday 11th August 2005

Back; Arms; Cardio

Back

Deadlifts:

2 warm-ups: bare bar: 15 reps; 20 reps

Set 1: 205 lbs: 10 reps (no straps)
Set 2: 275 lbs: 8 reps (no straps)
Set 3: 345 lbs: 2 reps (no straps)
Set 4: 395 lbs: 4 reps (w/ straps)
Set 5: 415 lbs: 3 reps (w/ straps)

Barbell Rows:

Overhand Grip...

Set 1: 115 lbs: 15 reps
Set 2: 205 lbs: 6 reps
Set 3: 205 lbs: 6 reps
Set 4: 205 lbs: 6 reps

Close-Grip Pulldowns:

Set 1: 105 lbs: 15 reps
Set 2: 200 lbs: 6 reps; 105 lbs: 4 reps
Set 3: 155 lbs: 5 reps; 125 lbs: 4 reps; 105 lbs: 4 reps

Tris:

Close-Grip Bench:

1 warm-up: bare bar

Set 1: 135 lbs: 11 reps
Set 2: 185 lbs: 6 reps; 135 lbs: 4 reps
Set 3: 135 lbs: 8 reps

Reverse-Grip Bench:

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 5 reps
Set 3: 135 lbs: 5 reps

Bis:

Dumbell Preacher Curls:

Set 1: 20s: 15 reps
Set 2: 30s: 7 reps
Set 3: 40s: 6 reps

The next two sets...i got my training partner to press down on my arm during the negative phase of each repetition.

Set 4: 25s: 5 reps
Set 5: 25s: 5 reps

Abs:

1 set: crunches: to failure
1 set: incline sit-ups: to failure

Cardio: 30 minutes: Stationary Bike

[*Narkissos*]

My training this week'll go as follows:

Sunday: Legs (far enough from the show that they won't appear puffy)

Monday: Shoulders (tossed in here to separate back and leg training..so as not to indirectly hit hams two days concurrently)

Tuesday: Back & Bis

Wednesday: Chest and Tris (My two 'weakest' bodyparts.. tossed in on the last day before the contest...so that they'll appear as full as possible as is usual for the bodypart trained last in the cycle before the contest)

Thursday: The weigh-in....may do minimal cardio...nothing strenuous, in the a.m. or early afternoon prior to the weigh-in. Sodium'll be cut wednesday evening after the last training session so strenuous cardio would be ill-advised. That and the fact that i don't want my legs to get a pump....thereby increasing the risk of them being smooth at the Saturday show.

[*Narkissos*]

Sunday 14th August 2005

Legs; Cardio

Restricting Carbs to 100 gr (relegated to PWO and PPWO meals) till wednesday. Starting carb-up on thursday night after the weigh-in. Thursday's carb-intake won't be excessive tho (about 150 grams). Friday is the real carb-up day (about 300 grams)...and Saturday's eating will go according to how i look

Quads:

Squats:

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

Won't go very heavy today...I'm training by myself...and my heavy session was Tuesday.(Heavy being relative to workload as opposed to the weight itself... i.e. i did less overall reps thus overall my workload was 'lighter'...

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

Leg-press:

1 warm-up set: no weight: 20-ish reps

Left knee has started back giving me some discomfort...and made tiself a nuisance during squatting...so i did a 'feel' set here...

Set 1: 500 lbs: 8 reps
Set 2: 400 lbs: 15 reps
Set 3: 400 lbs: 15 reps

I switched from 500 lbs to 400 lbs to allow for more repetitions. Dropsets would've taken too long...and i really wasn't in the mood to do them.

Calves:

Standing Calf-raise superset with Seated Calf Raise:

Set 1: 90 lbs @ 20 reps/ 100 lbs @ 12 reps
Set 2: 180 lbs @ 10 reps/ 100 lbs @ 10 reps
Set 3: 180 lbs @ 10 reps/ 100 lbs @ 10 reps
Set 4: 180 lbs @ 10 reps/ 100 lbs @ 10 reps

Hamstrings:

Seated Leg-curl superset with [Bodyweight] Hyperextensions:

Set 1: 45 lbs @ 20 reps/ b.w. @ 10 reps
Set 2: 90 lbs @ 8 reps/ b.w. @ 10 reps
Set 3: 90 lbs @ 8 reps/ b.w. @ 10 reps
Set 4: 90 lbs @ 10 reps/ b.w. @ 10 reps

Glute-Specific:

Leg-raises to rear:

3 sets: 12 reps each set/ per leg

Cardio: 30 minutes: Stationary Bike

3 litres water consumed during cardio and training.

[*Narkissos*]

Monday 15 th August 2005

Shoulders; Abs; Cardio

Shoulders:

Seated Laterals superset with Bent Laterals:

Set 1: 15s: 20 reps/ 15s: 20 reps
Set 2: 20s: 15 reps/ 20s: 15 reps
Set 3: 25s: 8 reps/ 25s: 8 reps
Set 4: 25s: 8 reps/ 25s: 8 reps

Dumbell Press superset with Dumbell Shrugs:

Set 1: 40s: 12 reps/ 60s: 10 reps
Set 2: 50s: 6 reps/ 70s: 6 reps
Set 3: 50s: 6 reps/ 70s: 6 reps

Barbell Press [Behind] superset with Upright Rows:

Set 1: 75 lbs: 10 reps/ 75 lbs: 10 reps
Set 2: 95 lbs: 5 reps/ 75 lbs: 8 reps
Set 3: 95 lbs: 4 reps/ 75 lbs: 8 reps
Set 4: 75 lbs: 9 reps/ 75 lbs: 8 reps
Set 5: 75 lbs: 7 reps/ 75 lbs: 8 reps

Abs:

Lying Leg-raises:

6 sets: 10 reps per set

Cardio: 45 minutes: stationary bike

Water consumed during training + cardio: 3 litres

[*Narkissos*]

Beginning of Contest prep (June 1st): 200 lbs

Weight Today (August 16th): 172 lbs
Height: 5'6"
Waist (i'm sodium loading right now): 28.5"
Chest: 40"
Shoulders: 47"
Hips: 37.5"
Thighs: 24"
Calves: Left: 16" Right: 15.75"
Arms: 16.25
Neck: 15"

(all these measurements are cold...and i'm currently carb depleted)


Tuesday 16 th August 2005

Back; Biceps; Cardio; Posing

Back:

Chins to front:

No spotter...bodyweight...

Set 1: 12 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 6 reps

Deadlifts:

1 warm-up set: bare bar: 15 reps

Set 1: 135 lbs: 10 reps [no straps]
Set 2: 225 lbs: 10 reps [no straps]
Set 3: 315 lbs: 6 reps [no straps]
Set 4: 405 lbs: 5 reps [w/ straps]

Barbell Rows:

Overhand grip..

Set 1: 130 lbs: 12 reps
Set 2: 215 lbs: 6 reps
Set 3: 215 lbs: 6 reps
Set 4: 215 lbs: 6 reps

T-Bar Rows:

Set 1: 105 lbs: 8 reps
Set 2: 105 lbs: 8 reps
Set 3: 105 lbs: 6 reps; 70 lbs: 4 reps; 35 lbs: 4 reps

Biceps:

Barbell Curl:

Set 1: 80 lbs: 5 reps; 60 lbs: 3 reps; 40 lbs: 3 reps; 20 lbs: 3 reps
Set 2: 100 lbs: 4 reps; 60 lbs: 4 reps; 40 lbs: 4 reps
Set 3: 100 lbs: 4 reps; 60 lbs: 4 reps; 40 lbs: 4 reps; 20 lbs: 4 reps

Db Preacher Curl:

Set 1: 20s: 7 reps
Set 2: 20s: 6 reps
Set 3: 25s: 4 reps; 15s: 5 reps

Posing: 15 minutes

Cardio: 30 minutes: stationary bike

[*Narkissos*]

Wenesday 17 th August 2005.

A.m. Cardio: 30 mins

6 P.m.: Chest; Tris; Abs

Chest:

Incline Dumbell press:

Set 1: 50s: 12 reps
Set 2: 75s: 3 reps; 60s: 3 reps
Set 3: 60s: 6 reps

Incline Fly:

Set 1: 30s: 10 reps
Set 2: 30s: 10 reps
Set 3: 30s: 10 reps

Flat Dumbell Press:

Set 1: 60s: 10 reps
Set 2: 60s: 7 reps
Set 3: 60s: 6 reps

Flat Fly:

Set 1: 30s: 10 reps
Set 2: 30s: 10 reps
Set 3: 30s: 10 reps

Tris:

Overhead Dumbell Extension:

Set 1: 40 lb dumbell: 10 reps
Set 2: 60 lb dumbell: 7 reps
Set 3: 70 lb dumbell: 6 reps
Set 4: 75 lb dumbell: 4 reps

Pressdowns:

Set 1: 65 lbs: 9 reps
Set 2: 75 lbs: 5 reps; 45 lbs: 7 reps
Set 3: 75 lbs: 4 reps; 55 lbs: 4 reps; 35 lbs: 7 reps

Reverse grip pressdown:

3 sets: rep till failure

Abs:

Incline Situp:

Set 1: bodyweight: 20 reps
Set 2: 45 lb plate: 12 reps
Set 3: 45 lb plate: 10 reps
Set 4: bodyweight: 15 reps

8:30 p.m.: Posing: 15 minutes

[*Narkissos*]

Thursday 18th August 2005

a.m.: Cardio: 1 hour low intensity

p.m.: weigh-in: I made light weight! lol

Should've measured my waist today.

[*Narkissos*]

Friday 19th August.

Rest...medium carb up.

Carb intake: 500 grams
Protein: 140 grams
Fat: negligible
Water: 1.5 litres...cut at 9 p.m.

Supps:

B-complex
dandelion root

I like to keep it simple

Waist measured in at 26.5" inches tonight...i anticipate it'll be around 25" by the night show (Nationals is at 6 p.m. tomorrow nite).

[doctorherb]

Good luck Nark!!

[IronFreakX]

I tried something new PWO..could be potentially dangerous...but i didn't go hypo...so i think it's all good

I had 80 grams dex 5 minutes post-injection...and 1 can of tuna 30 mins post-injection. Followed by a complete pro/carb meal 1 1/2 hours later.


The rationale was to ingest the tuna (which'd be digested within 30-60 mins) during the effective slin-window...but at a point where it wouldn't slow the absorption of the dex. As you know...protein ingestion delays dex assimilation...so i didn't want to risk going hypo by consuming the two together. And i wanted to see what'd happen if i didn't drink a shake. I'm supposed to cut the protein powder because it affects condition. Causes one to hold water etc. But i'm more or less addicted to slin (I love the shit)...so i've been trying to find ways to incorporate it into my cutting regime...

The result is...i didn't go hypo. I went to sleep. Got up feeling great...and i was fuller...meaning it worked.

...pics..nah... I'm really disappointed...as i like to chronicle my progress (out of pure vanity lol ). I've been unable to borrow a digital cam...so i think all my pics will have to come at once. I'll have to post pics from last year's contest (which i have but haven't scanned or uploaded yet)...pics from offseason...and pics from this year's contest..to contrast.

Carb depleting will fall on the last week. I'm actually eating more carbs now than at any other point of my prep. Even so,the t3 has me horribly flat. The slin isn't supercompensating for that. This is a mistake that i'll have to learn from for future preps.

It's 4:39 a.m. and i'm very hungry

Can't believe i've just over 2 weeks to go.

I don't even think i'm near your condition prime...the one you were in at this point out from your contest.

I'm disappointed...but maybe also paranoid. My coach told me that i'm coming in nicely...but...i dunno. I look in the mirror and see fat....fat Nark. AR's very own Pillsbury Dough-Boy (that by the way is my nickname at my old gym).

I just wanna hop onstage at this point...so i can hop off and console myself in some pizza. Pizza doesn't lie.

~Nark

uhhh can u explain the way it works again...using slin pwo..without protein powder..but with dex..as im about to run out of whey...thnx bro