My training Journal...

[*Narkissos*]

...Continued from here:

http://forums.anabolicreview.com/sho...4&page=3&pp=40

29th August 2005

Chest; Tris; Calves

Chest:

Incline Dumbell Bench Press:

Set 1: 60 lb dumbells: 12 reps
Set 2: 60 lb dumbells: 12 reps
Set 3: 100 lb dumbells: 4 reps; 60s: 4 reps
Set 4: 100 lb dumbells: 6 reps; 60s: 2 reps
Set 5: 100 lb dumbells: 4 reps; 60s: 4 reps

Flat Dumbell Bench Press:

Set 1: 80 lb dumbells: 7 reps
Set 2: 80 lb dumbells: 6 reps
Set 3: 80 lb dumbells: 5 reps

Tris:

Close-grip Bench Press:

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 7 reps
Set 3: 155 lbs: 5 reps; 135 lbs: 3 reps
Set 4: 135 lbs: 7 reps

Ticep Pressdowns:

Set 1: 35 lbs: 20 reps
Set 2: 85 lbs: 7 reps
Set 3: 85 lbs: 5 reps; 55 lbs: 5 reps

Seated Calf Raise:

Set 1: 50 lbs: 20 reps
Set 2: 100 lbs: 20 reps
Set 3: 150 lbs: 25 reps (rest, pause)
Set 4: 200 lbs: 5 reps; 150 lbs: 10 reps; 100 lbs: 15 reps (rest, pause)

Standing Calf-Raise:

1 set: bodyweight: 50 reps

[*Narkissos*]

Tuesday 30th August

Quads and Hams

Quads:

Squats:

3 warm-up sets: bodyweight: 20; 15; 12

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 12 reps
Set 3: 315 lbs: 5 reps
Set 4: 365 lbs: 2 reps (got stuck in the bottom position on the 3rd rep...had to toss weight backwards.)
Set 5: 315 lbs: 5 reps

Leg-Press:

Set 1: 480 lbs: 10 reps
Set 2: 640 lbs: 5 reps; 480 lbs: 5 reps
Set 3: 660 lbs: 3 reps; 570 lbs: 4 reps; 480 lbs: 5 reps; 390 lbs: 8 reps

Hams:

Romanian Deadlift:

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

Seated Leg-curl:

Set 1: 90 lbs: 12 reps
Set 2: 135 lbs: 7 reps; 90 lbs: 8 reps
Set 3: 135 lbs: 6 reps; 90 lbs: 6 reps
Set 4: 90 lbs: 15 reps

[*Narkissos*]

Wednesday 31st August 2005

Shoulders: Volume Training

Warm-up: 5 sets: press behind: bare bar: 10 reps each set

Dumbell Shoulder Press:

Set 1: 60s: 8 reps
Set 2: 60s: 8 reps
Set 3: 100s: 1 rep... failed attempt on second rep. The original plan was to do some negative work on this set and the subsequent sets...couldn't
Set 4: 60s: 8 reps
Set 5: 80s: 4 reps
Set 6: 60s: 9 reps

Barbell Upright Rows:

straight bar...

Set 1: 95 lbs: 10 reps
Set 2: 115 lbs: 10 reps
Set 3: 95 lbs: 10 reps
Set 4: 95 lbs: 10 reps
Set 5: 95 lbs: 10 reps

Seated Lateral Raises:

Set 1: 25s: 15 reps
Set 2: 25s: 15 reps
Set 3: 25s: 15 reps
Set 4: 25s: 15 reps
Set 5: 25s: 15 reps

12 IUs Slin PWO

[*Narkissos*]

Thursday 1st September 2005

Back; Biceps; Triceps; Calves

Back:

Chins [to front]:

bodyweight...

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

Deadlifts:

Set 1: 205 lbs: 10 reps
Set 2: 385 lbs: 4 reps
Set 3: 405 lbs: 3 reps
Set 4: 295 lbs: 4 reps

Barbell Rows:

Overhand Grip...

Set 1: 115 lbs: 18 reps
Set 2: 205 lbs: 6 reps
Set 3: 205 lbs: 6 reps
Set 4: 255 lbs: 4 reps; 165 lbs: 6 reps

T-bar Rows:

Set 1: 90 lbs: 12 reps
Set 2: 125 lbs: 10 reps
Set 3: 160 lbs: 9 reps
Set 4: 185 lbs: 5 reps; 135 lbs: 5 reps; 95 lbs: 5 reps

Seated Low-Cable Rows:

Set 1: 140 lbs: 10 reps
Set 2: 200 lbs: 7 reps; 85 lbs: 8 reps (training partner dropped the weight to light)
Set 3: 200 lbs: 5 reps; 140 lbs: 5 reps; 105 lbs: 5 reps; 65 lbs: 5 reps

BIs:

Barbell 21s:

Set 1: 75 lbs (failed to complete full number of reps...so dropped the weight on subsequent sets)
Set 2: 45 lbs: 21 reps
Set 3: 45 lbs: 21 reps
Set 4: 45 lbs: 21 reps

Dumbell Preacher 21s:

Set 1: 15s: 21 reps
Set 2: 15s: 21 reps
Set 3: 15s: 21 reps

Tris:

Close-grip Bench press:

Set 1: 135 lbs: 12 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 8 reps
Set 4: 135 lbs: 7 reps
Set 5: 135 lbs: 7 reps

Seated Calf Raise:

4 sets: 100 lbs: 20 reps each set (couldn't go any heavier...my quads have been hella sore all week...so i couldn't take the pressure of more weight)

Standing Calf raise:

1 set: bodyweight as resistance: 100 reps

PWO: 15 IUs Slin; 66 gr protein; 140 gr dex (plus a half litre of ice-cream...don't ask )

[*Narkissos*]

Slin: 10 IUs in the a.m. upon awaking and 10 IUs PWO.


Monday 5th September 2005

Chest; Calves; Bis

Chest:

Incline Dumbell Press:

Set 1: 65s: 12 reps
Set 2: 65s: 10 reps
Set 3: 100s: 6 reps
Set 4: 100s: 6 reps
Set 5: 100s: 6 reps
Set 6: 70s: 10 reps

Flat Dumbell Press:

Set 1: 80s: 6 reps
Set 2: 80s: 6 reps
Set 3: 80s: 6 reps
Set 4: 80s: 4 reps

Incline Fly:

Set 1: 40s: 10 reps
Set 2: 40s: 10 reps
Set 3: 40s: 10 reps

Calves:

Standing Calf-raise:

Set 1: 90lbs: 20 reps
Set 2: 270 lbs: 12 reps
Set 3: 360 lbs: 8 reps
Set 4: 360 lbs: 6 reps; 270 lbs: 4 reps; 180 lbs: 4 reps; 90 lbs: 6 reps

Seated Calf-Raise:

Set 1: 100 lbs: 15 reps
Set 2: 150 lbs: 8 reps; 100 lbs: 7 reps
Set 3: 200 lbs: 4 reps; 150 lbs: 4 reps; 100 lbs: 6 reps; 50 lbs: 12 reps
Set 4: 200 lbs: 4 reps; 150 lbs: 7 reps; 100 lbs: 6 reps; 50 lbs: 10 reps

Biceps:

21s:

Set 1: 45 lbs
Set 2: 45 lbs
Set 3: 45 lbs
Set 4: 45 lbs

Seated Alternate Dumbell Curl:

Set 1: 30s: 7 reps
Set 2: 30s: 7 reps
Set 3: 30s: 7 reps
Set 4: 30s: 7 reps

[*Narkissos*]

Tuesday 6th September

Quads; Abs; Cardio

Perceived energy level low...very low

Warm-up: 4 sets squats: bodyweight: 12 reps each set
Stretching: between sets

Barbell Squat:

Set 1: 135 lbs: 15 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 3 reps; 225 lbs: 5 reps
Set 4: 225 lbs: 8 reps
Set 5: 225 lbs: 8 reps

Leg-Press:

Set 1: 480 lbs: 8 reps
Set 2: 500 lbs: 8 reps
Set 3: 500 lbs: 8 reps
Set 4: 500 lbs: 8 reps
Set 5: 500 lbs: 8 reps

Abs:

Leg-raises/pelvic crunch: 4 sets
Oblique "side taps": 4 sets

Cardio: 30 mins PWO... treadmill

[*Narkissos*]

Wednesday 7th September 2005

Back; Rear Delts; Hamstrings; Cardio

Warm-up:

Deads: 2 sets: 15 reps ea
Good mornings: 2 set: 10 reps ea

Deadlifts:

These were done on a 6" platform...

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps
Set 3: 405 lbs: 2 reps; 315 lbs: 3 reps (this set i attempted to pull the weight on the platform but failed...so i did this set flat on the floor..resuming the platform for the next set)
Set 4: 315 lbs: 6 reps

Bent Rows:

Over hand grip...These were done on a 6" platform...

Set 1: 135 lbs: 12 reps
Set 2: 225 lbs: 4 reps; 135 lbs: 6 reps

Reverse-grip Barbell rows:

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

Close-grip V-bar pulldowns:

Set 1: 140 lbs: 10 reps
Set 2: 200 lbs: 6 reps; 140 lbs: 6 reps; 105 lbs: 4 reps
Set 3: 200 lbs: 6 reps; 140 lbs: 4 reps; 105 lbs: 4 reps; 75 lbs: 4 reps

1-arm Dumbell Row:

Set 1: 90 lb dumbell: 8 reps each side
Set 2: 100 lb dumbell: 8 reps each side

Rear delts:

Cable unilateral Bent Lateral: 3 sets

Hamstrings:

Seated Leg-curl:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 12 reps
Set 3: 135 lbs: 4 reps; 90 lbs: 8 reps
Set 4: 90 lbs: 12 reps

Cardio: 30 minutes: stationary bike

PWO: 20 IUs slin: 66 gr pro; 200 gr carb

[*Narkissos*]

Thursday 8th September 2005

Delts; traps; Tris

Warm-up:

Lateral raise: 2 sets
db press (very light): 1 set

Seated Dumbell Shoulder Press:

Set 1: 60s: 10 reps
Set 2: 60s: 10 reps
Set 2: 60s: 8* reps

*Trying to keep in the 10 rep, rep-range...so i reduced the weight

Set 4: 50s: 8* reps
Set 5: 50s: 7* reps

The reduction in weight isn't working as i expected...i'm getting pumped and failing to quickly...

Set 6: 50s: 12 reps
Set 7: 50s: 15 reps

Got a spot here on these two sets. Set 7 had three forced reps at the end...

Set 8: 100s: 3 reps
Set 9: 90s: 3 reps

These were exclusively negative-work sets...

Set 10: 50s: 5 reps (could do no more reps)

Delt/Traps:

Barbell Upright Rows:

Trying to keep to a certain rep range...

1 warm-up set: bar: 10 reps

Set 1: 65 lbs: 10 reps
Set 2: 85 lbs: 10 reps
Set 3: 105 lbs: 10 reps
Set 4: 125 lbs: 5 reps; 105 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 7 reps

Tris:

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
Set 5: 135 lbs: 5 reps
Set 6: 135 lbs: 5 reps
Set 7: 135 lbs: 5 reps
Set 8: 135 lbs: 5 reps
Set 9: 135 lbs: 5 reps

Set 10: 155 lbs: 5 reps (with a spot from rep number two...till five)

PWO: slin: 20 IUs
PWO Shake: 66 gr pro; 160 gr carbs...

Tried a lower-carb content PWO-shake...to assess just how low i can drop my carb-slin ratio at this higher dose of slin...without repercussions.

So far so good

[S.P.G]

this is great!!!! nark keep it up..thats some good lifting post 7 deads!!!

[*Narkissos*]

Monday 12th September 2005

Chest; Calves

Incline Dumbell Press:

Warm-up:

Set 1: 40s: 8 reps
Set 2: 60s: 8 reps
Set 3: 80s: 8 reps

Work-Sets:

Set 1: 100s: 5 reps (2 unassisted...3 with spotter's assistance)
Set 2: 100s: 5 reps (2 unassisted...3 with spotter's assistance)

Incline Barbell Press:

Warm-up:

Set 1: 135 lbs: 8 reps

Work-Sets:

Set 1: 185 lbs: 6 reps (2 unassisted...4 with spotter's assistance)
Set 2: 225 lbs: 2 reps; 135 lbs: 4 reps
Set 3: 185 lbs: 2 reps; 135 lbs: 4 reps

Flat Dumbell Press:

Work-Sets:

Set 1: 100s: 5 reps (1 unassisted...4 with spotter's assistance)
Set 2: 100s: 4 reps (2 unassisted...2 with spotter's assistance)
Set 3: 100s: 6 reps (2 unassisted...4 with spotter's assistance)

Rep-out Set:

Set 1: 80s: 6 reps (unassisted)

Calves:

Seated Calf-raise:

Warm-up:

Set 1: 100 lbs: 15 reps
Set 2: 100 lbs: 15 reps
Set 3: 100 lbs: 15 reps
Set 4: 100 lbs: 15 reps

Work-Sets:

Set 1: 200 lbs: 8 reps
Set 2: 250 lbs: 3 reps; 200 lbs: 2 reps; 150 lbs: 3 reps; 100 lbs: 5 reps

Rep-out Sets:

Set 1: 150 lbs: 9 reps
Set 2: 100 lbs: 15 reps

PWO: 20 IUs Slin: Lateral Delt
PWO Shake: 44 gr pro; 140 gr carbs

Workout Summary: Max increased on both incline press (100 lb dumbell unassisted) and flat press (same as incline press)...and Calf-raise (250 lbs unassisted for reps...Up from 200 lbs pressed on the previous training session)

Overall...a great workout.

The concept here was adapted from Redmeat (a good bro...knowledgeable in regards to training etc.). He notes one heavy all-out set per exercise...with a couple sets prior as 'warm-ups'...were one wouldn't work to failure...just to a reasonable rep range. I use to go to failure on every set. Today i kept some in the tank...and went all out on one single set. Resulting in an increase in my Max poundage...and overall workload for this session

~Nark

[*Narkissos*]

this is great!!!! nark keep it up

Thanks..appreciate you following

Tuesday 13th September 2005

Legs

Squats:

Warm-up:

4 sets: Bare Bar: 10 reps each set
4 sets: 135 lbs: 10 reps each set (wide stance...ass to ground...to warm groin/hip area)

Work-Sets:

Set 1: 225 lbs: 10 reps (no assistance...slow negatives)
Set 2: 315 lbs: 4 reps (no assistance...slow negatives)
Set 3: 315 lbs: 4 reps (no assistance...slow negatives)
Set 4: 315 lbs: 5 reps (no assistance...explosive reps)
Set 5: 405 lbs: 2 reps (1 rep unassisted...1 rep with spotter's assitance....attempted a 3rd rep...failed in the bottom position..dropped the weight down to 225 lbs and put in 4 unassisted reps)

Seated Leg-curls:

Warm-up:

3 sets: 45 lbs: 10 reps each set

Work-Sets:

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 3 reps; 135 lbs: 3 reps; 90 lbs: 6 reps

Rep-out Set:

Set 1: 90 lbs: 20 reps

Walking Lounges:

2 sets: 2 lengths of the gym on each set

No slin PWO...Finished training around 11 pm...need to get up early in the a.m. for school

[*Narkissos*]

Wednesday 14 th September 2005

Shoulders; Calves; Cardio

Warm-up:

Bent-Laterals:

Executed face-down on an incline bench

Set 1: 15s: 15 reps
Set 2: 20s: 10 reps
Set 3: 30s: 10 reps (less smooth repititions...so i reduced the weight)
Set 4: 20s: 10 reps
Set 5: 20s: 10 reps

Seated Laterals:

Set 1: 20s: 10 reps
Set 2: 30s: 10 reps
Set 3: 30s: 10 reps
Set 4: 30s: 10 reps

Barbell Press (to front):

'feel' sets:

Set 1: 95 lbs: 10 reps

Work Sets:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 2 reps (with spotter); 135 lbs: 3 reps
Set 3: 135 lbs: 6 reps
Set 4: 135 lbs: 6 reps

Dumbell Shoulder Press:

'feel' Sets:

Set 1: 50s: 8 reps
Set 2: 60s: 7 reps
Set 3: 70s: 6 reps

Work Set:

Set 4: 90s: 3 reps (with spotter)

Dumbell Shrugs:

Warm-up:

Set 1: 50s: 20 reps (standing)
Set 2: 80s: 10 reps (seated)

Work-sets:

Set 1: 120s: 6 reps (seated)
Set 2: 120s: 12 reps (seated..w/ straps)
Set 3: 120s: 15 reps (standing...w/ straps)

Calves:

Standing Calf-raise:

Warm-up:

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 270 lbs: 10 reps

Work Set:

Set 1: 300 lbs: 6 reps

Cardio: PWO: 30 minutes: treadmill/bike: interval training

PWO: slin 20 IUs: right anterior delt
PWO: shake: 44 gr pro; 160 gr carb

[*Narkissos*]

Thursday 15 th September 2005

Back

Deadlifts:

Warm-up:

2 sets: bar: 10 reps each set

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

Work-Sets:

Set 1: 495 lbs--failed attempt..stripped weight to: 405 lbs: 3 reps
Set 2: 455 lbs: 1 rep-- stripped weight to: 405 lbs: 2 reps

One arm Dumbell Row:

Set 1: 100 lb dumbell: 6 reps
Set 2: 110 lb dumbell: 6 reps
Set 3: 120 lb dumbell: 6 reps

Low-Cable Row:

Set 1: 140 lbs: 6 reps
Set 2: 200 lbs: 6 reps
Set 3: 225 lbs: 6 reps
Set 4: 200 lbs: 6 reps

V-Bar Lat-pulldowns:

Set 1: 140 lbs: 12 reps
Set 2: 170 lbs: 6 reps
Set 3: 200 lbs: 6 reps

Rep-out Set:

set 1: 105 lbs: 15 reps

PWO: slin: 10 IUs**
PWO shake: 66 gr pro; 160 gr carbs


**I'm concluding my slin-experiment...I perceive no increased benefits from increasing my dosage from 10 IUs to 20 IUs...thus i'm returning to 10 IUs for the duration of this cycle.

[*Narkissos*]

Monday 19th September 2005

Chest; tris; bis

Chest:

Incline Dumbell press:

Warmup:

Set 1: 45s: 10 reps
Set 2: 60s: 6 reps
Set 3: 80s: 6 reps

Worksets:

Set 1: 100s: 4 reps (3 reps unassisted [personal best])
Set 2: 110s: 4 reps
Set 3: 100s: 4 reps (2 reps unassisted)

Flat Dumbell Press:

Set 1: 100s: 5 reps (3 reps unassisted)
Set 2: 100s: 5 reps (3 rep unassisted)
Set 3: 100s: 5 reps (2 reps unassisted)

Decline Dumbell Press:

Set 1: 100s: 4 reps
Set 2: 80s: 6 reps (6 reps unassisted)
Set 3: 90s: 5 reps ( 2 reps unassisted)
Set 4: 90s: 5 reps ( 2 reps unassisted)

Arms:

Trying the technique tai mentioned about following a bicep exercise with a tricep exercise.

Seated Dumbell Curl:

Strict...using the bench with a backrest to prevent cheating.

4 sets: 40s

Close grip bench:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 2 reps; 135 lbs: 4 reps
Set 3: 185 lbs: 4 reps (2 unassisted)
Set 4: 185 lbs: 4 reps (2 unassisted)

Barbell Preacher Curls:

Slow negatives...explosive positive

Set 1: 65 lbs: 6 reps
Set 2: 85 lbs: 6 reps
Set 3: 105 lbs: 4 reps (2 unassisted)
Set 4: 105 lbs: 4 reps (2 unassisted)


Parallel bar dips:

Set 1: b.w.: 12 reps
Set 2: b.w. + 20 lb dumbell: 7 reps
Set 3: b.w. + 40 lb dumbell: 5 reps

Standing Barbell Curl:

Set 1: 125 lbs: 6 reps (unassisted)
Set 2: 175 lbs (personal best): 1 rep; 125 lbs: 4 reps (unassisted...the rep at 175 utilised uber bodyenglish.)

Tricep Press down:

1 set: 105 lbs: 6 reps


PWO: 10 IUs slin
PWO shake: 44 gr pro; 80 gr carbs
PWO 2: 1 pack myoplex; 2/3 cup baby rice cereal: 63 gr pro; 70 gr carb
pre-bed meal: to be decided

Workout summary...made two more personal bests this week.

The pump wasn't great...but maybe the hypertrophy will be.

~Nark

[*Narkissos*]

Tuesday 20th September 2005

Legs:

Squats:

Warm-up:

4 sets: bare bar: 10 reps each set (wide stance)
Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 5 reps

Worksets:

Set 1: 315 lbs: 4 reps
Set 2: 315 lbs: 4 reps
Set 3: 315 lbs: 4 reps
Set 4: 315 lbs: 4 reps

Walking Lunges:

May try static lunges next workout...or a static lunge modification. I want to incorporate exercises that'll force me to work sub-parallel...to recruit more quads fibers...namely those around the knee area

Set 1: 45 lb dumbells: 6 reps each leg
Set 2: 60 lb dumbells: 6 reps each leg
Set 3: 80 lb dumbells: 6 reps each leg

Front Squats:

Just did these cus i was training alone..and more or less fell back into a 'volume training mindset'

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 4 reps

Deadlifts:

I did these without straps. My one rep max was as high this session as it was last week thursday when i was using straps. So i conclude that my grip strength has increased somewhat.

Warm-up sets:

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

Work sets:

Set 1: 405 lbs: 3 reps
Set 2: 455 lbs: 1 rep

Seated Leg-curls:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 10 reps
Set 3: 115 lbs: 6 reps
Set 4: 125 lbs: 6 reps
Set 5: 90 lbs: 15 reps

Seated Calf-Raise:

Set 1: 100 lbs: 10 reps
Set 2: 150 lbs: 10 reps
Set 3: 200 lbs: 6 reps
Set 4: 200 lbs: 6 reps
Set 5: 200 lbs: 4 reps
Set 6: 150 lbs: 10 reps

PWO: No slin was administered today
PWO shake: 44 gr pro; 80 gr carb;

Workout summary: decent session...a little slow..not as heavy as i would've liked. Don't think legs are meant for this low of a rep range...but will gauge strength/size gains over this training phase.

[*Narkissos*]

Wednesday 21st September 2005

Shoulders

Warm-up:

1 set: Rotator cuff exercise : 35 reps

2 sets: barbell press: bare bar

Barbell Press:

Warm-up:
4 sets: 7 reps; 6 reps; 7 reps; 6 reps: 135 lbs

Workset:
1 set: 5 reps: 155 lbs

Dumbell Press:

Warm-up:
3 sets: 6 reps; 6 reps; 6 reps: 60 lb dumbells

Work-set:
1 set: 4 reps: 80 lb dumbells

Lateral raises superset with Bent Laterals:

Warm-up:
Set 1: 20s: 15 reps/ 10 reps


Worksets:

The lateral raises were done standing. I started each rep with the dumbells behind my back...thus increasing the range of motion by another 2-3 inches...the burn was killer.


Set 1: 25s: 8 reps/ 8 reps
Set 2: 25s: 8 reps/ 8 reps
Set 3: 25s: 8 reps/ 8 reps

[*Narkissos*]

Thursday 22 nd September 2005

Back; traps; forearms

Warm-up:

Chins:

5 sets: bodyweight: 8 reps; 8 reps; 8 reps; 6 reps; 6 reps

Low-cable row:

Warm-up set:

Set 1: 140 lbs: 12 reps

Work-sets:

Set 1: 200 lbs: 7 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 5 reps; 200 lbs: 2 reps
Set 4: 200 lbs: 6 reps

One-arm dumbell rows:

Set 1: 100 lb dumbell: 8 reps
Set 2: 120 lb dumbell: 7 reps
Set 3: 120 lb dumbell: 6 reps

V-bar pulldowns to front:

4 sets: some 'light' weight: 12 reps; 8 reps; 6 reps; 6 reps

Shrugs:

Of the Behind the back variety...

Warm up:

Set 1: 135 lbs: 12 reps

Worksets:

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

Vertical Wrist curls superset with Static holds:

Grip specific work...

Set 1: vwc:95 lbs: 15 reps/ sh: 225 lbs: 10 seconds
Set 2: vwc:95 lbs: 15 reps/ sh: 225 lbs: 10 seconds
Set 3: vwc:95 lbs: 15 reps/ sh: 225 lbs: 11 seconds
Set 4: vwc:95 lbs: 15 reps/ sh: 225 lbs: 10 seconds

[*Narkissos*]

2005-09-26

Monday

Chest; Back

Incline Dumbell Press:

Warm-up:

Set 1: 50s: 10 reps
Set 2: 50s: 10 reps
Set 3: 80s: 6 reps

Work-Sets:

3 sets @ 100 lb dumbells: 6 reps; 5 reps; 5 reps

Flat Dumbell Press:

Warm-up:

Set 1: 80s: 6 reps
Set 2: 90s: 4 reps

Work-Sets:

2 sets @ 100 lb dumbells: 4 reps; 2 reps
2 sets @ 110 lb dumbells: 2 reps; 4 reps

Incline Smith-Machine Press:

Set 1: 90 lbs: 6 reps

Work-sets:

3 sets @ 180 lbs: 6 reps; 4 reps; 4 reps

Deadlifts:

Warm-up:

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 5 reps

Work-sets:**

As advised by JSN i'm not attempting my 1 rep max this workout. I didn't use straps either as i'm trying to increase grip strength

Set 1: 405 lbs: 3 reps
Set 2: 405 lbs: 3 reps

Barbell rows:

Warm-up:

Set 1: 135lbs: 8 reps

Work-sets:

3 sets @ 225 lbs: 5 reps; 5 reps; 5 reps

Chins:

Warm-up:

1 set: bodyweight: 6 reps

Working Sets:

Set 1: 25 lb plate: 4 reps
Set 2: 50 lb plates: 4 reps
Set 3: 75 lb plates: 4 reps

Rep-out sets:

2 sets @ bodyweight: 6 reps; 5 reps

[*Narkissos*]

Questions; comments encouraged

Thursday 29th September 2005

Haven't been in the Gym since Monday. Came home wednesday night from a long day at school...intending to go train. I fell asleep immediately. Today (thursday) i spent 12 hours at school...and came home intent on training.

'Twas a horrible session...i'm very tired.

Legs

Squats:

Warm-up:

4 sets @ bare bar: 10 reps each set
1 set @ 135 lbs: 15 reps
1 set @ 225 lbs: 10 reps

Work-sets:

Set 1: 315 lbs: 4 reps
Set 2: 315 lbs: 4 reps
Set 3: 315 lbs: 3 reps

Below-Parallel work:

1 Set @ 225 lbs: 4 reps

Rep-out:

1 Set @ 225 lbs: 6 reps

Romanian Deadlifts:

Warm-up:

1 set @ 115 lbs: 10 reps
1 set @ 195 lbs: 10 reps

Work-set:

1 set @ 315 lbs: 3 reps

Leg-press:

Set 1: 300 lbs: 20 reps
Set 2: 400 lbs: 15 reps
Set 3: 500 lbs: 10 reps

Standing Leg-curls:

4 sets @ 25 lbs: 10 reps each set

Calf-raise:

Done on leg-press machine...

Warm-up:

1 set @ 120 lbs: 15 reps

Worksets:

Set 1: 300 lbs: 15 reps
Set 2: 500 lbs: 12 reps
Set 3: 500 lbs: 10 reps

Seated Calf-raise:

Set 1: 100 lbs: 10 reps
Set 2: 150 lbs: 10 reps
Set 3: 200 lbs: 4 reps

Rep-out:

1 set @ 100 lbs: 15 reps

[*Narkissos*]

Friday 30th September

Shoulders

Barbell Press (to front):

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

Set 1: 135 lbs: 8 reps + 5 partials
Set 2: 135 lbs: 6 reps + 5 partials
Set 3: 135 lbs: 6 reps

Dumbell Shoulder Press:

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

Seated Laterals Raises:

Set 1: 20s: 12 reps
Set 2: 30s: 6 reps; 20s: 6 reps; 15s: 6 reps
Set 3: 40s: 6 reps; 20s: 9 reps; 15s: 6 reps

Dumbell Shrugs:

These first 3 sets were done without straps

Set 1: 100s: 15 reps
Set 2: 120s: 8 reps
Set 3: 120s: 11 reps

This last set was done with straps

Set 4: 120s: 20 reps

[*Narkissos*]

Sunday 2nd October 2005

Chest; tris; bis

warm-up: Rotator cuff exercises: 2 sets

Incline dumbell press:

Warm-up:

Set 1: 40s: 12 reps
Set 2: 80s: 8 reps
Set 3: 90s: 5 reps

Work-sets:

Set 1: 100s: 4 reps (3 unassisted..new personal best)
Set 2: 110s: 4 reps

Flat dumbell press:

Warm-up:

Set 1: 90s: 5 reps

Work-sets:

Set 1: 100s: 4 reps (3 unassisted)
Set 2: 110s: 4 reps

Incline Hammer curls:

added due to Blown_Sc...

Set 1: 30s: 10 reps
Set 2: 40s: 8 reps
Set 3: 50s: 4 reps
Set 4: 40s: 4 reps

Tricep pressdowns:

Warm-up:

Set 1: 55 lbs: 6 reps
Set 2: 75 lbs: 6 reps
Set 3: 95 lbs: 6 reps

Work-sets:

Set 1: 105 lbs: 4 reps

Seated Alternating Dumbell curls:

Set 1: 50s: 6 reps
Set 2: 60s: 5 reps
Set 3: 75s: 2 reps**
Set 4: 60s: 4 reps

**was too big of a jump. I've curled 80s in the past when i was at a heavier bodyweight. At this current sub-190 lb physique...these reps were positively ugly.

Close-grip Bench:

Set 1: 135 lbs: 12 reps
Set 2: 205 lbs: 3 reps
Set 3: 185 lbs: 4 reps

[*Narkissos*]

Monday 3rd October 2005

Legs

Leg-press:

Warm-up:

Set 1: 120 lbs: 20 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 20 reps

Work-sets:

Set 1: 660 lbs: 8 reps
Set 2: 820 lbs: 2 reps; 660 lbs: 6 reps
Set 3: 660 lbs: 6 reps

Standing (Unilateral) leg-curls:

Set 1: 25 lbs: 15 reps
Set 2: 35 lbs: 12 reps
Set 3: 45 lbs: 10 reps
Set 4: 50 lbs: 10 reps
Set 5: 25 lbs: 20 reps

Squats:

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 5 reps
Set 3: 365 lbs: 3 reps
Set 4: 365 lbs: 3 reps

Squats were placed later down in my workout after i've more or less fatigued the target and secondary-support muscles. I'm changing the emphasis of my squatting.. to be less quad dominant. My stance wasn't as narrow as usual. I was working alone as my spotter didn't come to the gym tonight...so i didn't attempt 405 lbs for 2 reps. The 365 lbs for 3 was pretty easy though

Seated Calf-raise:

Warm-up:

Set 1: 50 lbs: 15 reps
Set 2: 100 lbs: 15 reps
Set 3: 150 lbs: 10 reps

Work-sets:

Set 1: 200 lbs: 4 reps
Set 2: 200 lbs: 3 reps
Set 3: 150 lbs: 6 reps
Set 4: 100 lbs: 12 reps

Calves were done in a pyramid/reverse-pyramid style. Moreso out of necessity (had to leave the gym in like 5 minutes) than strategy.

[*Narkissos*]

Wednesday 5th October 2005

Shoulders; Traps

Warm-up: Rotator cuff [Broomstick external rotation]: 50 reps

Standing Barbell Press:

warm-up: 2 sets: bare bar

Set 1: 135 lbs: 7 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 6 reps
Set 4: 185 lbs: 2 reps; 135 lbs: 3 reps
Set 5: 135 lbs: 5 reps
Set 6: 135 lbs: 5 reps

Seated Dumbell Press:

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

Seated PBN:

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

Standing Lateral Raises:

Set 1: 40s: 10 reps
Set 2: 50s: 7 reps
Set 3: 25s: 20 reps

Dumbell Shrugs:

Set 1: 120s: 10 reps
Set 2: 120s: 9 reps
Set 3: 120s: 8 reps

Overall...this session sucked

[*Narkissos*]

Wednesday 7th October 2005

Back; Calves; Core

Deadlifts:

Warm-up: 225 lbs: 5 reps


Set 1: 405 lbs: 3 reps
Set 2: 405 lbs: 2 reps
Set 3: 405 lbs: 3 reps

School; Bad eating; poor sleeping...these factors have caught up with me . I had to quit at the beginning...95 lbs under my max. Weight that i'd normally warm-up with gave me hell. My insides felt like they were gonna fall out... .For the first time in a while, i felt mortal...I never feel human in the gym

Good-Mornings:

Warm-up:

Set 1: bare bar: 10 reps
Set 2: 95 lbs: 10 reps

Worksets:

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

I did these because i had to quit deads early. The limiting factor was the amount of weight i could clean overhead...as i was not working in a rack. Exercise execution: Weight cleaned from floor...to overhead...lowered behind head. Post-set...the weight was pressed from behind the neck to overhead...and lowered to floor.Pretty taxing overall

Barbell Rows:

Underhand Grip...

Warm-up: 135 lbs: 15 reps

Set 1: 225 lbs: 7 reps
Set 2: 315 lbs: 2 reps; 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

Barbell Rows:

Overhand grip...Strict execution

Warm-up: 135 lbs: 8 reps

Set 1: 185 lbs: 6 reps
Set 2: 205 lbs: 5 reps

'Corner' Rows:

V-bar handle...strict execution

Warm-up: 50 lbs: 10 reps

Set 1: 100 lbs: 8 reps
Set 2: 150 lbs: 6 reps

Chins:

Warm-up:[overhand grip]: b.w.: 6 reps
Warm-up:[underhand grip]: b.w.: 5 reps

Set 1: b.w. + 25 lbs: 4 reps; b.w.: 3 reps
Set 2: b.w.: 4 reps

Rack chins: 2 sets til failure

Calves:

Calf-press:

Set 1: 300 lbs: 20 reps
Set 2: 390 lbs: 13 reps
Set 3: 500 lbs: 10 reps
Set 4: 570 lbs: 8 reps
Set 5: 600 lbs: 6 reps

Set 6: 300 lbs: 15 reps

Stretching was done between sets...

Core:

Seated Barbell twists:

2 sets @ 45 lbs
1 set @ 65 lbs

Execution: Barbell accross shoulders... torso leaned back slightly...so there's constant tension on core

[*Narkissos*]

Sunday 9th October 2005

Lagging bodyparts day: Chest; Traps; Tris

No training partner/spotter today...so my poundage is restricted a little

Warm-up: rotator-cuff [external rotation]: 50 reps

Incline Dumbell:

Warm-up:

2 sets: 50s: 10 reps; 10 reps
1 set: 80s: 6 reps

Work-sets:

Set 1: 90s: 4 reps
Set 2: 90s: 4 reps

Flat Dumbell:

Warm-up:

Set 1: 80s: 6 reps

Work-sets:

Set 1: 90s: 4 reps
Set 2: 90s: 4 reps

Decline Flyes:

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

Execution: slow negative...pause at bottom position..explosive positive

Dumbell Shrugs:

No straps...

4 sets: 100 lb dumbells: 15 reps; 12 reps; 12 reps; 12 reps

Close grip bench:

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 185 lbs: 3 reps
Set 4: 185 lbs: 2 reps
Set 5: 135 lbs: 8 reps
Set 6: 135 lbs: 7 reps

For the love of all that's good...i can't press heavy on barbell movements. bleh

Reverse-grip Bench:

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 7 reps

Parallel bar dips:

2 sets: bodyweight: rep til failure

These were done as an after thought when i was leaving the gym..

[*Narkissos*]

Monday 10th October 2005

Legs

Trained by myself again today...didn't go overboard with my poundages...but didn't let training alone limit me much either

Leg-press:

Warm-up:

Set 1: 120 lbs: 20 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 20 reps

Work-sets:

Set 1: 480 lbs: 10 reps
Set 2: 660 lbs: 6 reps
Set 3: 800 lbs**: 3 reps; 660 lbs: 3 reps
Set 4: 660 lbs: 6 reps

** my gym's leg-press has room for no more than 660 lbs in plates... so for future reference...any weight i state over that amount is acheived by having a dude sit down on top of the sled while i'm pressing.Last week i used a 160 lb dude...this week i trained at 10 pm...The only guy there was 140 lbs..so i used him...Had him hop off after 3 reps...There was no rest period... i.e. i didn't stop while he was hopping off

Squats:

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 4 reps
Set 3: 405 lbs: 1 reps; 225 lbs: 9 reps (i think 225 was too light...should've done my dropset @: 405 x 1-->315 x 3)

Set 4: 315 lbs: 4 reps

Standing Unilateral Leg-curl:

4 sets: 25 lbs: 15 reps; 15 reps; 15 reps; 15 reps

Execution: pause at peak contraction

Calf-press:

Done on the leg-press machine...

Warm-up:

Set 1: 120 lbs: 20 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 20 reps

Work-sets:

Set 1: 480 lbs: 10 reps
Set 2: 600 lbs: 8 reps
Set 3: 600 lbs: 8 reps

What i've been forgetting to add to my log is that i've been walking home from the gym after training...takes 25 minutes when i walk briskly. On average it takes 30 minutes.

[*Narkissos*]

Wednesday 12th October 2005

Shoulders; Abs

Studying has cut into my sleeping (i'm totalling 3 hours per night)...and that's affected my training.Today i really just went tru the motions: nothing spectacular to report.

Warm-up:

Rotator cuff [external rotations]: 50 reps
BNP: bar: 3 sets: 15 reps; 15 reps; 10 reps

Barbell BNP:

Warm-up:

2 sets: 100 lbs: 15 reps; 11 reps

Work-sets:

4 sets: 135 lbs: 5 reps; 5 reps; 5 reps; 5 reps

Rep-out:

1 set: 100 lbs: 12 reps

Db press:

Set 1: 50s: 15 reps
Set 2: 60s: 7 reps
Set 3: 65s: 5 reps
Set 4: 70s: 3 reps
Set 5: 50s: 8 reps

Wide-grip [cable] Upright Rows:

4 sets: 75 lbs: 8 reps; 8 reps; 8 reps

Abs:

Incline sit-ups:

2 sets: bodyweight: 25 reps; 15 reps

2 sets: 25 lbs: 12 reps; 12 reps

1 set: bodyweight: 15 reps

[*Narkissos*]

Friday 14th October

Back; Bis

Training to Techno...Lmao. Got to the gym about 9:20. Gym was shut...everyone had goen home to prepare for a night out at the club. I got the key from the owner and opened up. Turned on the radio...and techno was on. My training session was positively psychadelic... lol

Warm-up:

Leg-press: 2 sets: 120 lbs: 15 reps; 15 reps

did these to warm-up the hip/glute/ham area

Deadlifts:

Training today with a belt...for the first time. Thought it necessary after the last week's straining feeling.

Warm-up:
3 sets: bare bar: 8 reps; 8 reps; 10 reps

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

Work-Set:

Set 1: 405 lbs: 4 reps
Set 2: 405 lbs: 4 reps

Nothing spectacular. First time deadlifting with a belt. Felt awkward on the lighter sets...and suprisingly good on the 'not-so light' sets. Not wearing my belt tight. Have been trying a breathing technique i read about in Phreezer's thread: Filling up with air...and pushing my abs/stomach against the belt to increase core stability.

Realising more and more that my dead form is more like a stiff-leg dead than a regular dead. It feels more comfortable...dunno if that's bad or not tho. Tried the standard, quad-dominant, dead...and it didn't 'feel' as 'good' as what i've been doing.

Barbell Rows:

Overhand grip...

Warm-up:

Set 1: 135 lbs: 15 reps
Set 2: 185 lbs: 8 reps

Work-set:

Set 1: 235 lbs: 5 reps
Set 2: 235 lbs: 4 reps

Rep-out:

Set 1: 185 lbs: 9 reps

Power Cleans:

Warm-up:

These were done from the floor up... touching the floor at the start of every rep. I'm trying to get my core/explosive strength up to where it was while i was cutting this year. This is actually the first time i've done this movement since cutting

Bare bar: 8 reps

3 sets: 135 lbs: 5 reps; 5 reps; 5 reps

Work-set:

Set 1: 185 lbs: 4 reps

Chins:

4 sets: to failure

Bis:

Seated alternating Dumbell Curl:

Set 1: 30s: 5 reps
Set 2: 40s: 5 reps
Set 3: 50s: 5 reps
Set 4: 65s: 4 reps

Barbell curls:

bare bar: 5 reps

Set 1: 75 lbs: 5 reps
Set 2: 95 lbs: 5 reps
Set 3: 135 lbs: 5 reps

Hammer Curls:

strict execution...higher reps. Was just trying to flush the target muscles with blood at this point. Weight wasn't relevant

Set 1: 20s: 12 reps
Set 2: 30s: 7 reps
Set 3: 20s: 10 reps

[*Narkissos*]

Sunday 16th October 2005

Chest; Tris

Another training session without a training partner...

Warm-up:

External Rotation: 60 reps

Incline Dumbell Press:

Warm-up:

Set 1: 30s: 10 reps
Set 2: 40s: 10 reps
Set 3: 60s: 10 reps
Set 4: 80s: 8 reps

Worksets:

Set 1: 90s: 4 reps
Set 2: 100s: 4 reps
Set 3: 110s: 3 reps (w/ spotter)

Flat Dumbell Press:

Warm-up: 80s: 6 reps

Worksets:

Set 1: 90s: 4 reps
Set 2: 100s: 3 reps
Set 3: 100s: 4 reps

Decline Bench:

Warm-up: 135 lbs: 10 reps

Worksets:

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

Close-grip Bench:

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 8 reps
Set 4: 185 lbs: 2 reps
Set 5: 135 lbs: 6 reps

Bench Dips:

3 Sets: bodyweight: 12 reps; 12 reps; 12 reps

[*Narkissos*]

Monday 17th October 2005

Legs :woot:
Leg-press:

Warm-up:

Set 1: 120 lbs: 20 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 20 reps

Worksets:

Set 1: 480 lbs: 10 reps
Set 2: 800 lbs: 4 reps; 660 lbs: 6 reps
Set 3: 660 lbs: 6 reps

Squats:

Warm-up: 225 lbs: 10 reps

Worksets:

Set 1: 365 lbs: 4 reps
Set 2: 365 lbs: 3 reps
Set 3: 315 lbs: 5 reps
Set 4: 315 lbs: 5 reps

Standing Unilateral Leg-curl:

Set 1: 25 lbs: 10 reps
Set 2: 35 lbs: 10 reps
Set 3: 45 lbs: 8 reps (working only in the upper range of the movement)
Set 4: 45 lbs: 6 reps (working only in the upper range of the movement)
Set 5: 25 lbs: 10 reps
Set 6: 25 lbs: 12 reps

Calf Press:

Done on the leg-press station...

Set 1: 120 lbs: 20 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 15 reps
Set 4: 390 lbs: 12 reps
Set 5: 660 lbs: 8 reps
Set 6: 660 lbs: 6 reps

[*Narkissos*]

S.P.G. my deadlift 1rm is 495...trying to get back up there..it's hard tho

Haven't Trained Since monday...going tru a depressed phase.

Friday 21st October 2005

Back; Bis

Warm-up

Lat-Pulldowns to front:

short rest periods between sets

Set 1: 105 lbs: 20 reps
Set 2: 125 lbs: 10 reps
Set 3: 140 lbs: 10 reps
Set 4: 170 lbs: 4 reps; 140 lbs: 4 reps
Set 5: 140 lbs: 10 reps
Set 6: 140 lbs: 6 reps

Pulldowns Behind-the-Neck:

Short rest periods between sets...

Set 1: 105 lbs: 10 reps
Set 2: 105 lbs: 10 reps
Set 3: 115 lbs: 8 reps
Set 4: 115 lbs: 7 reps
Set 5: 125 lbs: 7 reps
Set 6: 140 lbs: 6 reps

Ok....i'm warm now...on to the main work of this workout

Barbell Rows:

Underhand grip...

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 8 reps
Set 3: 225 lbs: 6 reps
Set 4: 225 lbs: 6 reps
Set 5: 135 lbs: 12 reps

Rack Pulls:

Warm-up:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps

Failed Attempts:

1 set @ 495 lbs
1 set @ 455 lbs


(deduced that the upper part of my deadlift is the weakest link)

Workset:

Set 1: 405 lbs: 4 reps

Full-range Deadlifts:

3 sets: 315 lbs (i know...lighter than i usually work): 4 reps; 4 reps; 4 reps

One-arm Dumbell row:

3 sets: 100 lbs dumbell: 8 reps; 8 reps; 8 reps

Chins:

2 sets: bodyweight: 5 reps; 5 reps

Bent laterals:

3 sets: 15 lb dumbells: 20 reps; 20 reps; 20 reps
1 set: 30 lb dumbells: 10 reps

Smith Machine Shrugs:

Set 1: 100 lbs: 15 reps
Set 2: 200 lbs: 5 reps
Set 3: 100 lbs: 10 reps
Set 4: 100 lbs: 12 reps
Set 5: 100 lbs: 12 reps
Set 6: 100 lbs: 12 reps

Grip was shot to hell...the 200 lbs felt like 400

Biceps:

Standing Barbell curl:

bare bar: 2 sets: 10 reps; 10 reps

Set 1: 105 lbs: 6 reps
Set 2: 125 lbs: 4 reps; 105 lbs: 3 reps; 95 lbs: 2 reps
Set 3: 115 lbs: 3 reps; 95 lbs: 3 reps

Seated Dumbell Curl:

Set 1: 30s: 15 reps
Set 2: 40s: 10 reps
Set 3: 60s: 3 reps; 30s: 5 reps

Seated Hammer Curls:

At the end of each set...after i had put in all the full-range reps i could...i did partials till i couldn't move the dumbells anymore... I didn't count them toward my total reps tho

Set 1: 20s: 15 reps
Set 2: 25s: 10 reps
Set 3: 30s: 7 reps

Stretching: RE: dogcrapp bicep stretch

Abs:

Seated Leg-raises: 2 set: 20 reps; 20 reps

[*Narkissos*]

Saturday 22nd October 2005

Shoulders

This 'workout' was crammed during the 30 mins that a client i was training was doing cardio. Rest periods were short... as i was between two clients at the time.

Seated Barbell Press to front:

These were done in the power rack...ironic huh? As i'm far from 'powerful'...lmao!

warm-up: 2 sets: bare bar

Worksets:

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

Arnold presses:

This is the first time i've ever dome these...felt like cardio...it was taxing on my breathing for some odd reason

Set 1: 40 lb dumbells: 9 reps
Set 2: 50 lb dumbells: 5 reps
Set 3: 50 lb dumbells: 7 reps
Set 4: 50 lb dumbells: 7 reps

Behind the Neck Press:

Execution: Started with bar on bench. Cleaned to over head...sat down...lowered the bar down to my traps on each rep...and pressed to full extension.

Set 1: 95 lbs: 8 reps
Set 2: 145 lbs: 2 reps; 95 lbs: 4 reps
Set 3: 125 lbs: 5 reps
Set 4: 125 lbs: 5 reps

[*Narkissos*]

Wednesday 26t October 2005

Chest; Shoulder; Tris

External shoulder rotation: 50 reps

Incline Dumbell Press:

Warm-up:

Set 1: 40s: 10 reps
Set 2: 40s: 10 reps
Set 3: 60s: 10 reps
Set 4: 80s: 10 reps

Worksets:

Set 1: 100s: 4 reps (unassisted)
Set 2: 110s: 5 reps (assisted)

Flat dumbell Press:

Set 1: 100s: 3 reps
Set 2: 100s: 3 reps
Set 3: 100s: 4 reps (failure)

Rep-out:

Set 1: 80s: 7 reps (failure)

Incline Flys superset [IF]w/ Seated Lateral Raises [SLR]:

IF: 40s: 8 reps/ SLR: 20s: 8 reps
IF: 50s: 7 reps/ SLR: 30s: 6 reps
IF: 60s: 5 reps/ SLR: 30s: 5 reps

Arnold Presses:

Set 1: 40s: 12 reps
Set 2: 50s: 8 reps
Set 3: 60s: 5 reps
Set 4: 65s: 6 reps ( 4 reps unassisted + 2 spots )

Snatch/clean-to Barbell Press behind Neck:

Set 1: 115 lbs: 4 reps

Snatch:

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

Very Close-grip bench press:

Start position...bar in pullover position...Pulled over to chest...pressed to full extention...lowered to chest...repeat

3 sets@ 115 lbs: 8 reps; 7 reps; 6 reps

Lying Dumbell Extensions:

Set 1: 20s: 12 reps
Set 2: 40s: 3 reps (too big of an increase...note this is the first time trying this exercise)
Set 3: 30s: 5 reps

Overhead Dumbell Extension/press:

Very strict. Start position...extreme stretch...as proposed by Dogcrapp.

Set 1: 60 lb dumbell: 6 reps
Set 2: 60 lb dumbell: 6 reps
Set 3: 60 lb dumbell: 5 reps

[*Narkissos*]

Ok...haven't trained since wednesday last week.

I have no high-tech, Mike-Mentzer's-philosophy-based reason for not training.

My schedule was just too tight to get there. School's been screwing me. And my workplace is still closed down so i've been earning a bare minimal training people...very early in the a.m. That more or less eliminates the possibility of working out early in the morning. School is more or less all day...so that eliminates the possibility of training in the afternoon. A couple days i came home intending to go to the gym... I prepared my stuff and lay down for an hour nap to rejuvenate myself....and then i'd realise that 2-4 hours had gone...and it was too late to leave home

... 'tis what comes with the territory i guess.

[*Narkissos*]

Monday 31st October 2005

6 a.m.

Hamstrings; Lower Back

The session was done in 30 minutes while my client was doing cardio.

Deadlifts:

Warm-up:

bare bar: 10 reps
135 lbs: 10 reps
225 lbs: 8 reps

Work-sets:

315 lbs: 5 reps
405 lbs: 4 reps
455 lbs: 1 rep

Seated Leg-curl:

Warm-up:

45 lbs: 15 reps
90 lbs: 10 reps

Workset:

135 lbs: 6 reps

Bodyweight Hyperextensions ss w/ Standing Leg-curls:

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

[*Narkissos*]

Monday 31st October 2005

9:30 p.m.

Quads; Calves; Abs

This session was done in one hour...

Leg-press:

Warm-up:

120 lbs: 50 reps
210 lbs: 30 reps
300 lbs: 20 reps

Worksets:

500 lbs: 15 reps
660 lbs: 6 reps

Squats:

warm-up:

135 lbs: 20 reps
225 lbs: 10 reps

work-set:

315 lbs: 5 reps

Calves

Calf-press (on the leg-press machine):

300 lbs: 20 reps
390 lbs: 15 reps
480 lbs: 10 reps
660 lbs: 6 reps
705 lbs: 5 reps
660 lbs: 5 reps
480 lbs: 10 reps

Abs

Rope Crunches:

2 sets @ 35 lbs: 20 reps; 20 reps
1 set @ 45 lbs: 20 reps

Reverse Crunches:

3 sets: 20 reps; 20 reps; 20 reps

[*Narkissos*]

Wednesday 2nd November 2005

Firstly, i should note, i haven't slept in three nights...compounding that, is the fact that i worked straight tru the night last nite (school work)...til this morning...then at 5 am i had to train a client and then at 6:15, myself.

This workout is a reflection of the above-mentioned events.

It was executed during the interim of my client's cardio. This session lasted 27 minutes.

Chest

Incline Dumbell:

Warm-up:

40 lb dumbells: 6 reps
50 lb dumbells: 6 reps
60 lb dumbells: 6 reps
80 lb dumbells: 6 reps

Worksets:

100 lb dumbells: 4 reps
100 lb dumbells: 3 reps

Flat dumbell press:

80 lb dumbells: 8 reps
100 lb dumbells: 3 reps
100 lb dumbells: 3 reps
80 lb dumbells: 6 reps

Dumbell pullovers:

50 lb dumbells: 15 reps
60 lb dumbells: 15 reps
70 lb dumbells: 10 reps

[Keyser Sozey]

...Continued from here:

http://forums.anabolicreview.com/sho...4&page=3&pp=40

29th August 2005

Chest; Tris; Calves

Chest:

Incline Dumbell Bench Press:

Set 1: 60 lb dumbells: 12 reps
Set 2: 60 lb dumbells: 12 reps
Set 3: 100 lb dumbells: 4 reps; 60s: 4 reps
Set 4: 100 lb dumbells: 6 reps; 60s: 2 reps
Set 5: 100 lb dumbells: 4 reps; 60s: 4 reps

Flat Dumbell Bench Press:

Set 1: 80 lb dumbells: 7 reps
Set 2: 80 lb dumbells: 6 reps
Set 3: 80 lb dumbells: 5 reps

Tris:

Close-grip Bench Press:

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 7 reps
Set 3: 155 lbs: 5 reps; 135 lbs: 3 reps
Set 4: 135 lbs: 7 reps

Ticep Pressdowns:

Set 1: 35 lbs: 20 reps
Set 2: 85 lbs: 7 reps
Set 3: 85 lbs: 5 reps; 55 lbs: 5 reps

Seated Calf Raise:

Set 1: 50 lbs: 20 reps
Set 2: 100 lbs: 20 reps
Set 3: 150 lbs: 25 reps (rest, pause)
Set 4: 200 lbs: 5 reps; 150 lbs: 10 reps; 100 lbs: 15 reps (rest, pause)

Standing Calf-Raise:

1 set: bodyweight: 50 reps

I would throw in a few sets of db flyes (decline) for chest. Also, on your last set of close grip bench, I would do 155, then drop to 135, like the previous set.
I theorize that the last weight you do is what the muscle remembers, except for drop sets. JMO...Other than that, Tommy likee

[Keyser Sozey]

Tuesday 30th August

Quads and Hams

Quads:

Squats:

3 warm-up sets: bodyweight: 20; 15; 12

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 12 reps
Set 3: 315 lbs: 5 reps
Set 4: 365 lbs: 2 reps (got stuck in the bottom position on the 3rd rep...had to toss weight backwards.)
Set 5: 315 lbs: 5 reps

Leg-Press:

Set 1: 480 lbs: 10 reps
Set 2: 640 lbs: 5 reps; 480 lbs: 5 reps
Set 3: 660 lbs: 3 reps; 570 lbs: 4 reps; 480 lbs: 5 reps; 390 lbs: 8 reps

Hams:

Romanian Deadlift:

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

Seated Leg-curl:

Set 1: 90 lbs: 12 reps
Set 2: 135 lbs: 7 reps; 90 lbs: 8 reps
Set 3: 135 lbs: 6 reps; 90 lbs: 6 reps
Set 4: 90 lbs: 15 reps

I would throw in a few sets of leg extensions to failure. Again, on the Romanian Deadlift, I would do set 4 like set 3.

[Keyser Sozey]

Wednesday 31st August 2005

Shoulders: Volume Training

Warm-up: 5 sets: press behind: bare bar: 10 reps each set

Dumbell Shoulder Press:

Set 1: 60s: 8 reps
Set 2: 60s: 8 reps
Set 3: 100s: 1 rep... failed attempt on second rep. The original plan was to do some negative work on this set and the subsequent sets...couldn't
Set 4: 60s: 8 reps
Set 5: 80s: 4 reps
Set 6: 60s: 9 reps

Barbell Upright Rows:

straight bar...

Set 1: 95 lbs: 10 reps
Set 2: 115 lbs: 10 reps
Set 3: 95 lbs: 10 reps
Set 4: 95 lbs: 10 reps
Set 5: 95 lbs: 10 reps

Seated Lateral Raises:

Set 1: 25s: 15 reps
Set 2: 25s: 15 reps
Set 3: 25s: 15 reps
Set 4: 25s: 15 reps
Set 5: 25s: 15 reps

12 IUs Slin PWO

On the db presses, I would go 50, 60 70, 80, 90, 90. Can you tell I don't like pyramiding down? Same with the upright rows.