My training Journal...

[Keyser Sozey]

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 )

My Back workout was very similar to yours, however, I have recently gotten back to basics. The first three exercises (chins, deads, bbell rows) make me want to rolf, when I'm done. I do weighted chins though. However, I don't know if this is your pre-contest log, so those extra exercises could be necessary.

[Keyser Sozey]

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

Set 6, in db incline presses is the only one that stands out Other than that, Kosher.

[Keyser Sozey]

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

On Bbell squats, I'd do: 135, 185, 225, 275, 315, 315.

[Keyser Sozey]

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

Solid! Btw, I used to do rep out sets all the time....i have that no weight reduction (except for drop sets) theory temporarily glued in my head, and we bbers can be stubborn. However, it seems to be working well for you.
Also, bear with me, as you have a detailed program and I am perusing carefully. If I don't answer to a certain post, it's b/c I like what I see and I don't want to keep repeating this theory crap.

[Keyser Sozey]

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.

I feel that your mid/low back should be fried from the deads and the db rows, and would cut out the low pulley rows. Perhaps you could add a couple more sets to the v bar pulldowns.
Btw, when I've used slin, it's strictly 10 iu's pwo...So I concur with your experiment.

[Keyser Sozey]

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

Nothing gives me a greater pump in my upper arm than s/setting tris and bis.
Good Stuff.

[Keyser Sozey]

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.

LOL....And swingee to the left and swingee to the right. JK bro, I do cheat sets all the time.
Honestly, i have to eat (it's been 3 hours since my last meal), but i enjoy this detail, and I will delay the ppwo, just for you, Nark .
Also, Don't you think that hammer curls incorporate too much upper forearm? How did they work for you?

[Keyser Sozey]

I was working alone as my spotter didn't come to the gym tonight...so i didn't attempt 405 lbs for 2 reps.

Wait, do you have a training partner, or a person that comes to the gym just to spot you? What are you the prince of Barbados?
































JK buddy. While I'm at it......plus one ( i deserve it )

[Keyser Sozey]

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
[/i]

All of the above factors affect us all at times.
So you felt mortal in the gym for the first time, huh? I'm sure you weren't wearing the purple spandex in your avatar then. <---you wearing the spandex.....
Isn't it nice to have a critique w/ a sense of humor?

[Keyser Sozey]

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.

Helluva workout right here.

[Keyser Sozey]

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

Dunno how you could train after not sleeping for 3 days.
Anyway, I like how you mix up your workouts, prioritizing, etc. The fact of the matter is getting things done, and you do.
Your training log is quite detailed. With it, it would be very difficult to plateau, b/c everything is on point. Keep up the good work, Nark.
I hope my comments helped in some way.

[*Narkissos*]

Keysey..thanks for taking the time to veiw and reply.

I've been bunked down with school work mang...so i apologise for not replying earlier.

[*Narkissos*]

My Back workout was very similar to yours, however, I have recently gotten back to basics. The first three exercises (chins, deads, bbell rows) make me want to rolf, when I'm done. I do weighted chins though. However, I don't know if this is your pre-contest log, so those extra exercises could be necessary.

Keysey Sozey

I'm mentally conditioned to higher volume training...so i don't usually restrict myself to just 3 heavy exercises per session...by the way ole man...my pre-contest log ended August 20th...i'm back into a maintenance phase (due to school's restraints)...after which i'll be back into my bulking phases

Set 6, in db incline presses is the only one that stands out Other than that, Kosher.

Why does it stand out ole boy? It was a 'rep-out' set

On Bbell squats, I'd do: 135, 185, 225, 275, 315, 315.

You'd note that i did 4 sets of bodyweight squats before...that's akin to warming up with the bar..but less restrictive. In addition, set 1 at 135 and set 2 at 225 were warm-up sets. My Max is 405

Solid! Btw, I used to do rep out sets all the time....i have that no weight reduction (except for drop sets) theory temporarily glued in my head, and we bbers can be stubborn. However, it seems to be working well for you.
Also, bear with me, as you have a detailed program and I am perusing carefully. If I don't answer to a certain post, it's b/c I like what I see and I don't want to keep repeating this theory crap.

Yea..rep outs...I love 'em

I feel that your mid/low back should be fried from the deads and the db rows, and would cut out the low pulley rows. Perhaps you could add a couple more sets to the v bar pulldowns.
Btw, when I've used slin, it's strictly 10 iu's pwo...So I concur with your experiment.

My lower back is only mildly pumped at this stage...If it were stiff-leg deads instead i'd've been in trouble. I prefer to row..than pulldown. Some workouts i may do all rows. I think rows are the best overall back exercises.

[*Narkissos*]

Nothing gives me a greater pump in my upper arm than s/setting tris and bis.

Good Stuff

Isn't a superset...i do 4 sets or so of a bi exercise...and then i go to tris and complete the required number of sets... etc.



Was suggested by a bro on another site...feels great.

LOL....And swingee to the left and swingee to the right. JK bro, I do cheat sets all the time.

Honestly, i have to eat (it's been 3 hours since my last meal), but i enjoy this detail, and I will delay the ppwo, just for you, Nark .

Also, Don't you think that hammer curls incorporate too much upper forearm? How did they work for you?

Cheating's great...when i don't cheat my arms get small (strange huh?)... Hammer curls were suggested to me by a bro on another site...so i incorporated them for that reason you mentioned...to hit forearms/brachialis... to add some dimension to my bis

Wait, do you have a training partner, or a person that comes to the gym just to spot you? What are you the prince of Barbados?

I go tru training partners like there's no tomorrow. I was training with a bro..he's a member here (Big K.l.g.)... but he's been unwell... so i just train alone...taking spots from anyone there...And if noone's around i don't attempt one rep maxs..or i do with dumbell exercises..or rack exercises where i can get from under the bar easily if pinned.



O...and i'm a prince

All of the above factors affect us all at times.

So you felt mortal in the gym for the first time, huh? I'm sure you weren't wearing the purple spandex in your avatar then. <---you wearing the spandex.....

Isn't it nice to have a critique w/ a sense of humor?

purple spandex is ****ing hot!

Helluva workout right here.

Thanks it was fun to perform

Dunno how you could train after not sleeping for 3 days.

Anyway, I like how you mix up your workouts, prioritizing, etc. The fact of the matter is getting things done, and you do.

Your training log is quite detailed. With it, it would be very difficult to plateau, b/c everything is on point. Keep up the good work, Nark.

I hope my comments helped in some way.

Man...the gym is what i do...When i don't work out i can't function mentally.



Thanks for reading and critiquing..holla anytime



~Corey

[*Narkissos*]

Hey Keysey...

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

I'm more or less done with isolation movements now that i'm out of the pre-contest mode. For the first time in my life i'm trying low-volume (with a couple exceptions) training.

On the CG-bench... that last set was a 'rep-out' set. For future reference...anytime you see me note a lighter set after my heavier sets..it's a rep-out set to full muscular failure. Sometimes i may do partials after that point...I may or may not list them here.

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.

Leg-extensions...i drop them when i left pre-contest mode. I don't see the practical value of 'em offseason.

On the romanium deadlift...I go by feel. I can't remember what i was thinking at that exact moment... but that was the defining factor. Set 4 was relegated to a quasi-'rep-out'...

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.

again here i was going by feel.. the set at 115 didn't generate the 'feel' i was seeking. The reps weren't smooth or clean by any stretch. At 95, the reps were relatively smooth so i went back to that.

[Keyser Sozey]

I did some rep out sets yesterday Haven't done them in a while. Btw, why is my name on some of your quotes spelled Keysey? Did you change that yourself?
I feel all giggly inside now (not in a gey way though)

[*Narkissos*]

I did some rep out sets yesterday Haven't done them in a while. Btw, why is my name on some of your quotes spelled Keysey? Did you change that yourself?
I feel all giggly inside now (not in a gey way though)

Friday 4th November 2005

Back; Biceps

7:55 pm: 5 mins warm-up on stationary bike. This was more for my peace of mind than anything else. Lack of sleep, compounded by a domestic 'event' @ 4 am this morning (after having gone to bed at 2:30 am), is taking a definate toll on me. I'm suffering from a tension/stress headache right now.

Deadlifts:

These were done standing on a 6" block. The emphasis was on getting a much deeper stretch; extending the range of motion; and consciously contracting my hams/glutes/erectors to get out of the bottom position. It was more similar to a stiff-leg deadlift than a regular deadlift

Warm-up:

2 sets: bare bar: 15 reps; 12 reps

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

Workset:

Set 3: 315 lbs: 4 reps

My grip failed...

Deadlifts:

From Floor....

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

My grip was the limiting factor here...it failed too early. A definate sign that i was too tired to train.

Pulldowns to front:

Set 1: 105 lbs: 20 reps
Set 2: 125 lbs: 20 reps
Set 3: 145 lbs: 8 reps
Set 4: 170 lbs: 6 reps
Set 5: 170 lbs: 6 reps

Barbell Rows:

Overhand grip...ballistic reps

Set 1: 135 lbs: 20 reps
Set 2: 135 lbs: 20 reps
Set 3: 225 lbs: 10 reps
Set 4: 225 lbs: 8 reps

Alternating Dumbell Curls:

Set 1: 30 lb dumbells: 10 reps
Set 2: 30 lb dumbells: 10 reps
Set 3: 30 lb dumbells: 10 reps
Set 4: 50 lb dumbells: 6 reps
Set 5: 60 lb dumbells: 5 reps
Set 6: 60 lb dumbells: 5 reps

[*Narkissos*]

Saturday 5th November... a.m.

15 minutes

Calves

Standing calf-raise:

Warm-up:

Set 1: 180 lbs: 15 reps
Set 2: 270 lbs: 10 reps

Workset:

This was a dropset...

Set 3: 450 lbs: 5 reps--> 360 lbs: 4 reps--> 270 lbs: 4 reps--> 180 lbs: 5 reps--> 90 lbs: 6 reps

Decided to hit em while my client was doing cardio...Great pump, the end lol.

[*Narkissos*]

Monday7th November 2005

4:45 a.m.: Alarm goes off and i stare at it in disbelief...can't believe morning could come so fast. Have to go train a client. Feeling shaky...this a reflection of the day to come.

12:30 p.m.: University gym:

Chest; Shoulders; Triceps

The university gym was freezer cold..that, and lack of sleep more or less drained me. Took longer than usual to get warm...and even when warm i didn't feel warm. A lot of stretching was down between sets to increase bloodflow.

Incline Dumbell Bench:

Warm-up:

40s: 8 reps
50s: 8 reps
60s: 8 reps
80s: 8 reps

Worksets:

set 1: 100s: 3 reps
set 2: 100s: 4 reps

Flat dumbell Bench:

warm-up:

80s: 8 reps

work:

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

rep-out:

80s: 6 reps

Barbell Shoulder press to front:

Warm-up:

bare bar: 10 reps

Work:

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

Lateral Raises:

3 sets: 40 lb dumbells: 6 reps; 6 reps; 6 reps

Cleans:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 3 reps
Set 3: 185 lbs: 3 reps

Overhead Dumbell Extension:

Warm-up:

40 lb dumbell: 15 reps
60 lb dumbell: 10 reps

Work-sets:

Set 1: 80 lb dumbell: 6 reps
Set 2: 100 lb dumbell: 6 reps

Tricep Pressdown:

I'm not sure of the weights...the plates just had '1' '2' '3' etc. on them...couldn't tell if they were 10s 20s 30s

Set 1: 6 plates: 10 reps
Set 2: 8 plates: 4 reps; 6 plates: 4 reps; 4 plates: 4 reps
Set 3: 7 plates: 5 reps; 5 plates: 5 reps; 3 plates: 5 reps

[*Narkissos*]

College Gym...take two.

Wednesday 9th November 2005

Legs; Abs

Squats:

Warm-up:

Bare bar: 2 sets: 20 reps; 20 reps

135 lbs: 20 reps
225 lbs: 10 reps

Worksets:

Set 1: 313 lbs: 7 reps (****ing gym has kilogram plates...Prime would've loved it)

The gym was so cold...it hurt to breathe while i was repping..my lungs hurt from my upper middle back..to the front.

Set 2: 363 lbs: 6 reps

Hack-squat:

Warm-up:

50 lbs: 8 reps
100 lbs: 8 reps

Workset:

Set 1: 170 lbs: 3 reps; 100 lbs: 5 reps

Lying leg-curl:

This isn't the cable-plate type...It's the free-weight type. The one that's plate loaded..and attached to the end of the home-gym type bench-press station.Needless to say...the resistance isn't constant...The contraction at top isn't spectacular...but the negative is awesome.

Set 1: 75 lbs: 12 reps
Set 2: 100 lbs: 6 reps; 75 lbs: 4 reps; 50 lbs: 5 reps
Set 3: 100 lbs: 4 reps; 75 lbs: 4 reps; 50 lbs: 6 reps

Calf raises on the leg-press station:

I have no idea of the exact weight. Some guys were doing leg-presses...and where they ended is where i started. Didn't much feel like stripping the weight down...and didn't feel the need to 'warm-up' in the conventional sense. All these damned kilogram plates...arrrrrrg....The weight worked out to about 600 lbs tho.

Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 10 reps (this was a rep-out set with about 350 lbs)

Abs:

Lying Leg-raises:

3 sets: 15 reps; 15 reps; 15 reps

Cardio: PWO: 15 mins: bike

[*Narkissos*]

Tuesday 15th November 2005

Chest; Shoulders; triceps; Abs

Still haven't been sleeping. Went to bed at 3am this morning..Alarm went off at 4:30 am. Went to work at the gym at 5 am...and was at school for the rest of the day...til 9 pm. This workout reflects that.

Incline dumbell:

Warm-up:

40 lb dumbells: 8 reps
50 lb dumbells: 8 reps
60 lb dumbells: 8 reps
80 lb dumbells: 8 reps

Worksets:

Set 1: 100 lb dumbells: 2 reps
Set 2: 100 lb dumbells: 2 reps

Flat dumbell:

warmup:

80 lb dumbells: 6 reps
80 lb dumbells: 6 reps

workset:

Set 1: 100 lbs dumbells: 1 reps (failed mid-rep on the 2nd rep)

'rep-out':

80 lb dumbells: 6 reps

Dumbell Pullover:

Set 1: 80 lb dumbell: 6 reps
Set 2: 90 lb dumbell: 6 reps
Set 3: 100 lb dumbell: 4 reps

Seated Lateral Raises:

3 sets: 25 lb dumbells: 15 reps; 10 reps; 10 reps

Bench clean to Behind-the-Neck Press:

warmup:

bare bar: 10 reps
95 lbs: 12 reps

Worksets:

3 sets: 135 lbs: 4 reps; 3 reps; 4 reps

Clean (From floor) and Press:

2 sets: 135 lbs: 4 reps; 4 reps

Overhead dumbell extension:

Set 1: 50 lb dumbell: 15 reps
Set 2: 60 lb dumbell: 12 reps
Set 3: 70 lb dumbell: 10 reps
Set 4: 80 lb dumbell: 8 reps

Very Close-grip Bench Press:

4 sets: 115 lbs: 10 reps; 10 reps; 8 reps; 7 reps

Abs:

Incline sit-up:

3 sets: 20 reps; 15 reps; 12 reps

Incline Crunches:

2 sets: 10 reps; 10 reps

Twisting Situps:

2 sets: 8 reps; 8 reps

[*Narkissos*]

Does no one read this?

Comments? Questions?

[*Narkissos*]

Wednesday 16th November 2005

Back; Biceps

Chins:

4 sets: Bodyweight: 6 reps; 6 reps; 6 reps; 6 reps

Deadlifts:

Warm-up:

3 sets: bare bar: 5 reps; 5 reps; 5 reps
135 lbs: 5 reps
225 lbs: 5 reps
315 lbs: 5 reps

Worksets:

Set 1: 413 lbs: 3 reps
Set 2: 453 lbs: 2 reps

Barbell Rows:

Overhand grip...

3 sets: 135 lbs: 8 reps; 8 reps; 8 reps

The first two sets were done with a grip outside shoulder width...the other set was done with a grip that was less than shoulder width...approximately torso width. These sets were all about scapulae retraction.

2 sets: 225 lbs: 6 reps; 6 reps

These sets were about total overload...

Corner Rows w/o handle:

As the name suggests...i didn't use a V-bar handle hooked under then end of the bar. Instead i interlocked my fingers under the bar itself. This was not by choice of course: I'm still working out in the University gym...Had to make do with what was there.

Set 1: 70 lbs: 15 reps
Set 2: 125 lbs: 9 reps
Set 3: 140 lbs: 8 reps
Set 4: 140 lbs: 8 reps

Dumbell Curls:

Warm-up:

30 lb dumbells: 8 reps
40 lb dumbells: 8 reps

Worksets:

Set 1: 60 lb dumbells: 4 reps--> 30 lb dumbells: 4 reps
Set 2: 60 lb dumbells: 4 reps--> 30 lb dumbells: 5 reps

Unilateral Dumbell Preacher Curl:

Set 1: 35 lb dumbell: 12 reps
Set 2: 30 lb dumbell: 6 reps
Set 3: 40 lb dumbell: 4 reps

Standing Curls:

This was done with the tricep bar: the bar where palms are opposing.This exercise is equivalent to a hammer curl... kinda like a barbell hammer curl when i think about it.

4 sets: 65 lbs: 8 reps; 8 reps; 6 reps; 6 reps

[Igifuno]

nice routine. looks like its paying off for you.

[*Narkissos*]

Thanks mang

[chest6]

you ever try the hand over hand grip? I got a thread about it down the list a lil

[*Narkissos*]

you ever try the hand over hand grip? I got a thread about it down the list a lil

I read the thread when it first went up.

I think i'm doing what you described as overhand grip.

If not...could you please detail it for me?

Thanks

~Corey

[chest6]

I read the thread when it first went up.

I think i'm doing what you described as overhand grip.

If not...could you please detail it for me?

Thanks

~Corey

I've got a bad memory..you might have even been the first to reply...I guess I could have just looked

I do it with either my right hand in front of my left on the bar or vis versa. I think what you are described would be more similiar to the V bar. I dont know how you do that..I tried that once and I couldn't do it.

[*Narkissos*]

Thursday November 17th 2005

Calves

Warm-up:

Bodyweight: Standing Calf-raises: 2 sets: 15 reps; 15 reps

(Incline Leg-press) Calf Raises:

Set 1: 300 lbs: 20 reps
Set 2: 500 lbs: 12 reps
Set 3: 660 lbs: 7 reps
Set 4: 705 lbs: 5 reps

I stretched each calf for a 20-count at the end of each set...on the calf-block

Set 5: 660 lbs: 5 reps (held a 10-count stretch in the max-stretch position on the end of the last rep)

Set 6: 500 lbs: 8 reps (held a 10-count stretch in the max-stretch position on the end of the last rep)

[Keyser Sozey]

Bro, you must be some kind of machine. What's the average of hours slept per night? I'd say four, or so.
I have been reading your w/o log and b/c of it, I have been implementing the drop set more, repping sets (which I had not done in a while), and I have been toying w/ the Mentzer strategies as well.....
Keep it up, Nark.
Get some sleep

[*Narkissos*]

Sleeping is for the dead...lmao

Thanks for following man.

i'm averaging 2-3 hours of 'sleep' per night.

It'll be rectified when this semester is over.

til then...

[Keyser Sozey]

Bump.....Nark, update?

Did you go into hybernation b/c of the lack of sleep?J/K

[*Narkissos*]

Bump.....Nark, update?

Did you go into hybernation b/c of the lack of sleep?J/K

lmao...nah.

My ISP cancelled my internet account...so i've no E-access. Til this is rectified i'll be online less: posting from school when time allows.

Sunday 20th November 2005

Legs; lower lats

Stationary bike: 5 mins: General Warm-up
Stretching: 5 mins

Squats:

Warm-up:

2 sets: bare bar: 20 reps; 20 reps
135 lbs: 20 reps
225 lbs: 10 reps

Worksets:

Set 1: 315 lbs: 8 reps

Set 2: 405 lbs: 2 reps (I was training without a spotter... and failed on the start of the 3rd rep...in the bottom position) Personal Best

Set 3: 315 lbs: 10 reps Personal Best

Hack-squats:

'warm-up': 3 sets: 120 lbs: 10 reps; 10 reps; 10 reps

Worksets:

Set 1: 210 lbs: 6 reps Personal Best
Set 2: 300 lbs: 6 reps Personal Best

Seated Leg-curl:

Set 1: 70 lbs: 20 reps
Set 2: 105 lbs: 8 reps
Set 3: 105 lbs: 9 reps
Set 4: 105 lbs: 8 reps
Set 5: 70 lbs: 16 reps

V-bar Chins:

These were done by just wrapping the V-bar handle over the chinning bar...

Set 1: bodyweight: 8 reps

Set 2 (dropset):
bodyweight + 100 lb dumbell: 2 reps; stripped to: bodyweight: 6 reps

Set 3: bodyweight: 6 reps

Very Close grip Chin:

These were done like the v-bar chins. Palms facing each other...fingers interlocked around chinning bar.

1 set: bodyweight: 5 reps

[*Narkissos*]

Tuesday 22nd November 2005

Chest; Bis; Abs

Incline dumbell bench:

Warm-up:

40 lb dumbells: 8 reps
50 lb dumbells: 8 reps
70 lb dumbells: 6 reps

Worksets:

Set 1: 100 lb dumbells: 4 reps (no spotter)
Set 2: 100 lb dumbells: 2 reps (no spotter)
Set 3: 100 lb dumbells: 4 reps (w/ spotter)
Set 4: 100 lb dumbells: 6 reps (w/ spotter)

Flat dumbell Bench:

Set 1: 80 lb dumbells: 7 reps
Set 2: 100 lb dumbells: 4 reps (w/ spotter)
Set 3: 100 lb dumbells: 4 reps (w/ spotter)

May drop a couple sets next session...and add an incline fly to the mix for 1 or 2 sets.

Seated Dumbell Curl:

warm-up:

2 sets: 40 lb dumbells: 8 reps; 8 reps

Worksets:

Set 1: 60 lb dumbells: 3 reps; 30 lb dumbells: 6 reps
Set 2: 60 lb dumbells: 3 reps; 30 lb dumbells: 6 reps

Unilateral Dumbell Preacher Curl:

warm-up:
Set 1: 25 lb dumbell: 10 reps

work-sets:
Set 1: 40 lb dumbell: 6 reps
Set 2: 40 lb dumbell: 6 reps

'Partner' Curls:

These are curls done between two people. First i loaded the bar with a moderate amount of weight... then curled to failure...At failure i handed the bar to my partner who, like me, curled to failure. When he failed..he handed it back to me and i repeated. We went back and forth til our arms were fully engorged with blood.

4 sets: 60 lbs: rep til failure

Abs:

Incline Sit-ups:

On these i held an 80 lb dumbell accross my chest...

Set 1: bodyweight + 80 lb dumbell: 10 reps

Incline leg-raises:

2 sets: 10 reps; 10 reps

[znak]

You really keep hitting your body from different angles and with different exercise and reps. If you slept like a normal person, you would get truely HUGE. (lol).

Do you have your workout planned before you hit the gym? I see in your notes where you indicate that you may add something and that you go by "feel".

What do you do? Go in with a basic plan and then tweak it as you go on? Especially on set and reps. You go from gonzo reps to super heavy low reps. Do you have a plan on how you do this?

Awsome, post bro. I am ste****g some of your workouts even as we speak.

[*Narkissos*]

You really keep hitting your body from different angles and with different exercise and reps. If you slept like a normal person, you would get truely HUGE. (lol).

lol...thanks for following

Do you have your workout planned before you hit the gym? I see in your notes where you indicate that you may add something and that you go by "feel".

What do you do? Go in with a basic plan and then tweak it as you go on? Especially on set and reps. You go from gonzo reps to super heavy low reps. Do you have a plan on how you do this?

I go in with a basic idea of what i want...what i need to achieve...and then i tweak the route to getting there as u go tru the session...by listening to my body.

Exercise-wise... i know for the specific days that they're exercises that i MUST do.

e.g.
Legs: free-squats
Chest: Incline db and flat db press
Back: Deadlifts and Overhand-grip Barbell rows

Weight-wise... i set specific goals per session..and change the rep scheme to accomodate reaching those goals. The change in rep scheme may reflect me being more tired than usual..or conversely more rested. The set scheme may change according to how my body feels.. i.e. how long it takes for me to feel 'warm'.

There's a certain weight range that i MUST work, or attempt to work, in every session... for the sake of consistency. For me that's:

e.g.
Back: deadlifts: 400-500 range
Legs: Squats: 365-405 range
Chest: 100 lb dumbells.

Every other detail not covered by what i stated above, is a variable... and as a variable, is changed to accommodate/facilitate reaching my preset goals.

Such variables would be, for example, anxiallary exercises.

Awsome, post bro. I am ste****g some of your workouts even as we speak.

Steal away man...

And thanks again for following

[*Narkissos*]

Thursday 24th November 2005

Back

Wide-grip Chins to front:

3 sets: 6 reps; 6 reps; 6 reps

Very Close grip Chins to front:

These were done with palms facing each other...and fingers interlocked

3 sets: 6 reps; 4 reps; 5 reps

Deadlifts:

Warm-up:

3 sets: bare bar: 8 reps; 5 reps; 5 reps
135 lbs: 5 reps
225 lbs: 5 reps
315 lbs: 5 reps

Workset:

This was a dropset: 453 lbs: 2 reps; 313 lbs: 4 reps

Barbell Rows:

Overhand grip...

Warm-up: 135 lbs: 15 reps

Worksets:

Set 1: 225 lbs: 6 reps
Set 2: 275 lbs: 3 reps; 185 lbs: 4 reps

One arm Dumbell Row:

Set 1: 100 lb dumbell: 12 reps
Set 2: 100 lb dumbell: 10 reps

My erectors were fried at this point... but i still had hang cleans to be done..

Hang cleans:

The limiting factor here was my forearms. My forearms were hella pumped.

3 sets: 135 lbs: 6 reps; 6 reps; 6 reps

Dumbell Pullover:

Set 1: 100 lb dumbell: 6 reps
Set 2: 100 lb dumbell: 7 reps

[*Narkissos*]

Saturday 26th November 2005

Shoulders; Triceps

High Rep Day!


Seated Lateral Raises:

Set 1: 10 lb dumbells: 30 reps
Set 2: 20 lb dumbells: 20 reps
Set 3: 30 lb dumbells: 10 reps; 20 lb dumbells: 5 reps; 10 lb dumbells: 10 reps
Set 4: 40 lb dumbells: 5 reps; 20 lb dumbellS: 10 reps; 10 lb dumbells: 10 reps

Bent Lateral Raises:

Set 1: 25 lb dumbells: 15 reps
Set 2: 40 lb dumbells: 12 reps; 20 lb dumbells: 5 reps
Set 3: 50 lb dumbells: 5 reps; 40 lb dumbells: 5 reps; 30 lb dumbells: 5 reps; 25 lb dumbells: 5 reps

Barbell Shoulder Press (to front):

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 185 lbs: 4 reps; 95 lbs: 4 reps

Arnold Presses:

Set 1: 40 lb dumbells: 10 reps
Set 2: 60 lb dumbells: 4 reps; 40 lb dumbells: 4 reps
Set 3: 70 lb dumbells: 3 reps; 40 lb dumbells: 5 reps

Barbell Upright Rows...to Chin:

warm-up: bare bar: 10 reps

Set 1: 45 lbs: 15 reps
Set 2: 65 lbs: 7 reps; 45 lbs: 5 reps
Set 3: 85 lbs: 5 reps; 65 lbs: 5 reps; 45 lbs: 5 reps
Set 4: 125 lbs: 5 reps; 105 lbs: 4 reps; 85 lbs: 3 reps; 65 lbs: 4 reps; 45 lbs: 5 reps

Triceps:

Pressdowns:

Set 1: 45 lbs: 25 reps
Set 2: 55 lbs: 20 reps
Set 3: 65 lbs: 20 reps

Lying Unilateral Dumbell Extension:

3 sets: 15 lb dumbell: 10 reps; 8 reps; 8 reps

[*Narkissos*]

Monday 28th November 2005

Legs

General Warmup: Bodyweight Squats:
4 sets: 10 reps each set
4 sets: 5 reps each set

Barbell Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 4 reps (Personal Best)

Front Squats:

These hurt my wrist like a mofo... I held the Bar like an Olympic lifter would: fingers under bar as opposed to hands accross chest

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 4 reps; 135 lbs: 4 reps

Leg-press:

No need for a warm-up...Hopped straight in...

Set 1: 660 lbs: 12 reps
Set 2: 750 lbs: 8 reps (Personal Best)

Seated Leg-Curl:

I was gonna do all my sets at the lighter weight for 20 reps.. but some chick nearby was using double the weight i was using...and giving me the 'owned' expression...so i slapped on some weight for the last set. Can't be outdone man...just can't lol.

Set 1: 45 lbs: 20 reps
Set 2: 45 lbs: 20 reps
Set 3: 45 lbs: 20 reps
Set 4: 115 lbs: 10 reps

Calf-Raise:

This was done in the leg-press station...The first set was preceded by a 'warm-up' set of 15 reps in the smith Machine

Set 1: 390 lbs: 20 reps
Set 2: 660 lbs: 10 reps
Set 3: 705 lbs: 7 reps (Personal Best)
Set 4: 705 lbs: 7 reps (Repeat Personal Best)
Set 5: 660 lbs: 7 reps
Set 6: 480 lbs: 12 reps

On the first set the reps were explosive... On subsequent sets, the reps were slow and controlled.

Static Calf-Stretches:

This was basically me holding a weight in one hand...standing on the calf blockin the max-stretch position for as long as i could hold it.

Set 1: 45 lb plate: 20-count on each leg
Set 2: 120 lb dumbell: 10-count on each leg

I didn't expect to be this strong this session. My strength seems to be increasing exponentially.

[305GUY]

Congrats on some more personal best lifts Nark! u da man!