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Thread: Nark's - Not Really a Log

  1. #1
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    Lightbulb Nark's - Not Really a Log

    Hi.
    I've always believed in keeping Logs.
    However, last year, after 13 straight years of logging... I found the process tedious and overwhelming.

    So... I stopped logging, and posted my logs to facebook so others could benefit from them.

    Right now, I'm planning my year's training cycles.
    So, I'm posting this thread for a bit of accountability. I won't necessarily post in it regularly (sorry if that disappoints some of you). But, I will definitely pop in from time to time with my thoughts.

    Presently, I'm 5'8", 215 lbs.
    Torn left bicep.
    Severely strained lower abdominal muscles.
    Arthritis (hereditary. Both hips. Flares under duress)

    ^^Those things are things I have to be conscious of when training. But overall, I feel pretty good most of the time.

    I'm not on any gear.
    50mg clomid daily presently.

    Today was, was leg day.

    Playing around with drop-sets, mechanical drop-sets. Etc.



    Session log:

    5km bike ride to gym (21mins)

    seated leg curls: 1 warm up set.
    1 dropset to absolute muscular failure.

    glute machine kickback:
    1 warm up set.
    1 dropset to absolute muscular failure.

    leg extensions:
    1 warm up set.
    1 dropset to absolute muscular failure.

    barbell squat pyramid, reverse pyramid, drop set + mechanical drop set: 1 round:
    135 lbs x 1, 225 lbs x 1, 315 lbs x 1, 225 lbs x 2, 135 lbs x muscular failure, bodyweight-only plyometric squat x failure

    ^^all movements Ass-to-Calves

    calf/ab blitz: 1 round
    barbell standing calf raise: 135 x 10
    decline sit up x 10
    barbell standing calf raise: 225 lbs x 10
    decline sit up x 10
    barbell standing calf raise drop set: 315 x 10, 225 x 10, 135 x 10
    decline sit up x failure + decline crunch x failure

    5km bike sprint home (18 mins)
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  2. #2
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    Quote Originally Posted by Narkissos View Post
    Hi.
    I've always believed in keeping Logs.
    However, last year, after 13 straight years of logging... I found the process tedious and overwhelming.

    So... I stopped logging, and posted my logs to facebook so others could benefit from them.

    Right now, I'm planning my year's training cycles.
    So, I'm posting this thread for a bit of accountability. I won't necessarily post in it regularly (sorry if that disappoints some of you). But, I will definitely pop in from time to time with my thoughts.

    Presently, I'm 5'8", 215 lbs.
    Torn left bicep.
    Severely strained lower abdominal muscles.
    Arthritis (hereditary. Both hips. Flares under duress)

    ^^Those things are things I have to be conscious of when training. But overall, I feel pretty good most of the time.

    I'm not on any gear.
    50mg clomid daily presently.

    Today was, was leg day.

    Playing around with drop-sets, mechanical drop-sets. Etc.



    Session log:

    5km bike ride to gym (21mins)

    seated leg curls: 1 warm up set.
    1 dropset to absolute muscular failure.

    glute machine kickback:
    1 warm up set.
    1 dropset to absolute muscular failure.

    leg extensions:
    1 warm up set.
    1 dropset to absolute muscular failure.

    barbell squat pyramid, reverse pyramid, drop set + mechanical drop set: 1 round:
    135 lbs x 1, 225 lbs x 1, 315 lbs x 1, 225 lbs x 2, 135 lbs x muscular failure, bodyweight-only plyometric squat x failure

    ^^all movements Ass-to-Calves

    calf/ab blitz: 1 round
    barbell standing calf raise: 135 x 10
    decline sit up x 10
    barbell standing calf raise: 225 lbs x 10
    decline sit up x 10
    barbell standing calf raise drop set: 315 x 10, 225 x 10, 135 x 10
    decline sit up x failure + decline crunch x failure

    5km bike sprint home (18 mins)
    Training/Lifestyle approaches presently... for reference.

    2019:

    No specific training focus.

    Diet and cardio focus.

    Anti-inflammatory focus.



    17th Jan weight: 214.2 lbs

    BMR: 1884

    TDEE: 3108

    Goal calories: 2486

    Diet: intermittent fasting



    Macro spreads to be used over the next few months:

    1:
    High carb:

    186gr protein

    311gr carb

    55gr fat


    2:

    High protein:

    249gr protein

    249gr carb

    55gr fat



    3:
    Mid Range:

    186gr protein

    249gr carb

    83gr fat


    4:

    carb cycle:



    Day 1: 250 gr protein; 100gr carbs; 55gr fat

    Day 2: 250 gr protein; 100gr carbs; 55gr fat

    Day 3: 250 gr protein; 50gr carbs; 55gr fat

    Day 4: 250 gr protein; 50gr carbs; 55gr fat

    Day 5: 250 gr protein; 250gr carbs; 55gr fat

    Day 6: 250 gr protein; neg carbs; 55gr fat

    Day 7: 250 gr protein; neg carbs; 55gr fat

    5:
    True Keto:
    155gr pro
    180gr fat
    <50 gr fibrous carb
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  3. #3
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
    Join Date
    May 2004
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    Quote Originally Posted by Narkissos View Post
    Training/Lifestyle approaches presently... for reference.

    2019:

    No specific training focus.

    Diet and cardio focus.

    Anti-inflammatory focus.



    17th Jan weight: 214.2 lbs

    BMR: 1884

    TDEE: 3108

    Goal calories: 2486

    Diet: intermittent fasting



    Macro spreads to be used over the next few months:

    1:
    High carb:

    186gr protein

    311gr carb

    55gr fat


    2:

    High protein:

    249gr protein

    249gr carb

    55gr fat



    3:
    Mid Range:

    186gr protein

    249gr carb

    83gr fat


    4:

    carb cycle:



    Day 1: 250 gr protein; 100gr carbs; 55gr fat

    Day 2: 250 gr protein; 100gr carbs; 55gr fat

    Day 3: 250 gr protein; 50gr carbs; 55gr fat

    Day 4: 250 gr protein; 50gr carbs; 55gr fat

    Day 5: 250 gr protein; 250gr carbs; 55gr fat

    Day 6: 250 gr protein; neg carbs; 55gr fat

    Day 7: 250 gr protein; neg carbs; 55gr fat

    5:
    True Keto:
    155gr pro
    180gr fat
    <50 gr fibrous carb
    v.s. What I transitioned from: (training-specific focus)

    2018:

    Sunday: traps, calves, abs

    Monday: delts, triceps

    Tuesday: glutes***

    Wednesday: chest, back

    Thursday: abs, calves

    Friday: hamstring, quads

    Saturday: biceps, triceps



    + Monday Wednesday Friday conditioning @ bootcamp (no heavy lifting tho)



    ***all-angles glute training:

    1. Glute bridge or pull through

    2. Barbell hack squat

    3. Split squat or step up

    4. Squat variation

    5. Zercher good morning or Romanian Deadlift

    6. Barbell hip thrust

    7. Hyperextensions

    8. Leg curls

    9. Walking lunges

    Extra: leg extensions. Calves



    2017:

    Monday: delts, triceps

    Tuesday: legs

    Wednesday: back, biceps

    Thursday: chest, abs

    Friday: legs

    Saturday: rest

    Sunday: conditioning/skill



    2016

    Weights/calisthenics:

    Sunday - chest and back

    Monday - shoulders and abs

    Tuesday- legs

    Wednesday- chest and back

    Thursday- shoulders and abs

    Friday- legs



    Conditioning:

    Monday/wednesday/Friday (bootcamp)



    Cardio:

    10km ride (sunday)
    -Corey "Narkissos" Springer

    Published Author.
    Owner of :
    Apollo Fitness Barbados etc
    Blogger

    Quote Originally Posted by texasmk4
    Nark is like intel, Brilliant inside and awsome outside :-)
    Quote Originally Posted by Narkissos
    Here's a little-known-secret, that most people won't tell you: In the sphere of fitness, everything works.
    Every(intelligent)thing works (once aptly and consistently applied)
    It really is that simple.
    This is the perpetual bodybuilding paradigm
    **No Source Checks**
    Contact Me

  4. #4
    GearHeaded's Avatar
    GearHeaded is online now Anabolic Member
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    I like the concept . I'm following !
    Narkissos likes this.

  5. #5
    kelkel's Avatar
    kelkel is online now HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    East Coast Dungeon
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    Nice! A log with video's. Awesome.
    Definitely following.

    ps: you move really fast......
    -*- NO SOURCE CHECKS -*-

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