My training Journal...

[taiboxa]

Um.. i didn't want to discuss the 'why' of the chest training.
Why so much leg training?

2 exercises per area.. 3 sets each exercise?

I don't think it's much at all.

Nark

AND YOU CALL UR SELF A MOD!
not wanting to tell the why of something is NOT helpful.
mods = helpful
nark = not helpful mod

anways on the legs yeah i didnt look at it like that i did see seperaiton of hams/quads but IMO i blast both in squats alone... but ur in precomp training no?
if so (i get confused by shiny obje.. OH LOOK A SPOON!) then i understand for the variety of excercises

[*Narkissos*]

Friday 26 th May 2006

Back; bis; ('chest'); Cardio

Chins:

4 sets: bodyweight: Set 1: 12 reps; Set 2: 8 reps; Set 3: 8 reps; Set 4: 8 reps

Underhand Grip Barbell Rows:

These were done in the manner in which i do my over-hand grip rows: torso parallel to floor, grip outside shoulder width. I've never done this exercise with my torso so low.. Decided to try it for increased range of motion.

warm-up: 2 set: bare bar: 10 reps each set
warm-up: 85 lbs: 10 reps

Set 1: 145 lbs: 10 reps [smooth]
Set 2: 195 lbs: 8 reps [explosive]
Set 3: 195 lbs: 8 reps [explosive]

V-bar Row:

SCRAPPED!!!!!

When i bent over the to adjust the bar i got some bad lumbar pain. I did two warm-up sets and it persisted. So i scrapped the exercise.. and ended my rowing session there. My fault for doing back one day after a gruelling leg session

Underhand grip Barbell Shrugs:

warm-up: bare bar: 8 reps

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 8 reps
Set 3: 235 lbs: 8 reps

Barbell Preacher curls:

warm-up: 2 sets: bare bar: 12 reps

Set 1: 35 lbs: 10 reps
Set 2: 45 lbs: 10 reps
Set 3: 55 lbs: 10 reps
Set 4: 65 lbs: 5 reps; 45 lbs: 5 reps [dropset]

comments: I curled each rep to my forehead (or chin depending on whether my head was foward or back lol)... pressing against that area: forcing my biceps to contract harder (as i was pressing the bar against an unyeilding obstacle.. ) Got a nice pump on this exercise.

One-arm dumbbell Preacher Curls:

3 sets: 25 lb dumbbell: 6 reps each arm.. each set

Push-ups:

Feet elevated...

4 sets: 10 reps each set

Cardio:

Recumbant bike: 1 hour

Good session...

Narkissos

[*Narkissos*]

AND YOU CALL UR SELF A MOD!
not wanting to tell the why of something is NOT helpful.
mods = helpful
nark = not helpful mod

lol.. we wuv you taiwai...

anways on the legs yeah i didnt look at it like that i did see seperaiton of hams/quads but IMO i blast both in squats alone... but ur in precomp training no?

Yea.. and still very basic and overall low volume.. just the way you like it.

The volume is about to go up tho.

So you may want to not read this for the next 13 weeks

if so (i get confused by shiny obje.. OH LOOK A SPOON!) then i understand for the variety of excercises

It's ok Tiedboxers

*passes Tai his Ritalin*

Nark

[*Narkissos*]

Monday 29th May 2006

Shoulders; Chest; Calves; Cardio

Seated Dumbbell Shoulder press:

warm-up: 3 sets: 45 lb dumbbells: 8 reps each set

Set 1: 80 lb dumbbells: 10 reps
Set 2: 90 lb dumbbells: 6 reps
Set 3: 100 lb dumbbells: 6 (assisted) reps
Set 4: 80 lb dumbbells: 6 reps

Seated Dumbbell Lateral raises: constant tension...

4 sets: 20 lb dumbbells: 15 reps each set.

Barbell Shrugs:

These were done with an underhand grip... no straps

warm-up: 1 set: bare bar: 8 reps

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

Flat Barbell Bench Press:

Warm-up: 2 sets: bare bar: 10 reps ea.

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 8 reps
Set 3: 275 lbs: 4 reps (1 unassisted + 3 assists)

comments: i used a grip that was narrower than standard on this... I think i'll comtinue with this if i bench again anytime soon.

Seated Angled calf Raise:

Set 1: 140 lbs: 15 reps
Set 2: 210 lbs: 15 reps
Set 3: 280 lbs: 15 reps
Set 4: 350 lbs: 15 reps (rest pause: 11 reps + 10-sec rest/pause + 4 reps)
Set 5: 350 lbs: 15 reps (rest pause: 10 reps + 10-sec rest/pause + 5 reps)

Cardio:

Stationary bike: pwo: 30 minutes

Walk home from gym: pwo: 15 minutes

Good session...

Narkissos

[IBdmfkr]

Where was your index finger compared to normal Nark on the Bench press and why did you feel it was a superior grip?

Curious because I had an extremely wide grip going heavy a couple weeks ago and felt like I tore something, Haven't lifted chest since and gonna take another week off and then try dumbbells

[chest6]

Yep..I dont have much luck with flat barbell..everytime I try I strain my chest again and I gotta take 1-2+ weeks off. I think its the grip..

[theforce3169]

Thanks for sharing your knowledge and experience, Nark. I am a new member and for nowjust breezed thru some of the stuff that's been written here. I have alot of questions, but want to read all of what's here first before I start asking....anyway thanks again

[*Narkissos*]

Tuesday 30th May 2006

Quads; Hams; 'cardio'

comments: I walked to the gym and back.. It was 15 minutes each way.. so i counted that as 30 minutes 'cardio'

Squats:

Warm-up: 2 sets: bare bar

Set 1: 135 lbs: 20 reps [ass-to-ground]
Set 2: 225 lbs: 10 reps [ass-to-ground]
Set 3: 315 lbs: 8 reps [to parallel]
Set 4: 405 lbs: 7 reps [to parallel: w/ spotter's assitance]

Leg-press:

No warm-up...

Set 1: 480 lbs: 15 reps
Set 2: 660 lbs: 12 reps
Set 3: 840 lbs: 8 reps
Set 4: 840 lbs: 6 reps; 660 lbs: 6 reps; 480 lbs: 6 reps [drop-set]

Seated Leg-curls:

Set 1: 100 lbs: 15 reps
Set 2: 125 lbs: 12 reps
Set 3: 150 lbs: 6 reps; 100 lbs: 6 reps [drop-set]

GREAT Session!


Narkissos

[*Narkissos*]

Where was your index finger compared to normal Nark on the Bench press and why did you feel it was a superior grip?

I'm not sure how to describe it. I know most guys use the silver ring on the standard olmpic bar as the gold standard starting point for pressing.. My litthe finger was like 1" inside that.

I feel it is 'superior' for me.. because of the width of my structure. I find most guys don't take their individual biomechanics into consideration when training.. but i do. Wider was less productive let's just say.

Curious because I had an extremely wide grip going heavy a couple weeks ago and felt like I tore something, Haven't lifted chest since and gonna take another week off and then try dumbbells

Start off with dumbbells man.. sorry to hear about the injury

When you're back to barbells try reducing your grip to just outside shoulder width.. as opposed to 2"-3" outside shoulder width like most use.

Yep..I dont have much luck with flat barbell..everytime I try I strain my chest again and I gotta take 1-2+ weeks off. I think its the grip..

I hadn't done standard flat barbell in God knows how many weeks/months (would have to consult my training journal). I was doing Close grip bench before dumbbell work.. and let's just say my chest has been improving.

So i'd have to say that a change in grip can matter.

Thanks for sharing your knowledge and experience, Nark. I am a new member and for nowjust breezed thru some of the stuff that's been written here. I have alot of questions, but want to read all of what's here first before I start asking....anyway thanks again

Hey man.. thanks for reading. If you have questions.. feel free to start a thread or PM me. I read every PM i get.

Narkissos

[*Narkissos*]

Wednesday 31st May 2006

Chest; Tris; Cardio

comments: Yes i'm technically over-training my chest for the next 13 weeks.. til nationals. Deal with it...

This session was preceded, and followed, by a walk to the gym.. then one home. It was 15 minutes each way. I'll be counting that 30 minutes to my total daily cardio tally.

Close-Grip bench Press:

warm-up: bare bar: 3 sets: 10 reps each set

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

Incline dumbbell press:

Set 1: 100 lb dumbbells: 8 reps
Set 2: 120 lb dumbbells: 4 reps (2 + 2 assists)
Set 3: 100 lb dumbbells: 10 reps (6 reps + 4 tips)
Set 4: 100 lb dumbbells: 5 reps
Set 5: 100 lb dumbbells: 10 reps (6 reps + 4 tips)

One-arm Dumbbell French Press:

4 sets: 35 lb dumbbell: 6 reps each arm each set

Cardio:

Stationary bike: 45 minutes: pwo
Road-work: brisk walking: 30 minutes: 15 mins pre w/o; 15 mins pwo

Good session

Narkissos

[*Narkissos*]

Thursday 1st June 2006

Back; Biceps; Cardio

prologue: Not the greatest day eating-wise. Not the worst either. I walked to the gym as usual.. and home as well. The walk took longer on the post-training part... as i was beat! I estimated the two journeys combined to be about 30 minutes total.. but it may be more like 45

Deadlifts:

warm-up: bare bar: 10 reps [explosive]

Set 1: 135 lbs: 10 reps [explosive: no belt; no straps]
Set 2: 225 lbs: 10 reps [explosive: no belt; no straps]
Set 3: 315 lbs: 10 reps [explosive: no belt; no straps]
Set 4: 405 lbs: 10 reps [explosive: w/ belt & straps]
Set 5: 495 lbs: 4 reps [controlled: w/ belt & straps]

Chins:

5 sets: Bodyweight: 6 reps each set

V-bar [neutral-grip] Pulldowns:

5 sets: 145 lbs: 8 reps each set

T-bar Row:

warm-up: 35 lbs: 15 reps

Set 1: 70 lbs: 12 reps
Set 2: 105 lbs: 10 reps
Set 3: 140 lbs: 8 reps

comments: Started very very light this week... after last week's bout of unbearable lumbar pain from this exercise. In addition i made some allignment adjustments to minimise lumbar recruitment. Instead of keeping my torso parallel to the floor... i elevated it to just about 45 degrees.. and kept it there... There was no lumbar flexion at all during the execution of this exercise. i.e. no 'body english'.

Standing Barbell Curl [close-grip]:

warm-up: bare bar: 15 reps

Set 1: 45 lbs: 15 reps
Set 2: 65 lbs: 10 reps
Set 3: 85 lbs: 8 reps

Standing Unilateral Supinating Cable Curl:

Set 1: 20 lbs: 12 reps each arm
Set 2: 20 lbs: 8 reps each arm

Dumbbell Concentration Curl:
2 sets: 20 lb dumbbell: 10 reps each arm each set

Cardio:

Stationary bike: 45 minutes: pwo
Road work: walking: 30 minutes total: 15 mins pre-w/o; 15 mins pwo

Great session...

Narkissos

[S.P.G]

good shit Nark keep it up ,

[*Narkissos*]

good shit Nark keep it up ,

Thanks for stopping in man

----------------------------------

Tuesday June 6th 2006

Shoulders; Chest; Calves; Cardio

Shoulders:

Seated Barbell press:

Warm-up: 3 sets: bare bar: 20 reps; 15 reps; 10 reps

Set 1: 135 lbs: 15 reps [failure]
Set 2: 135 lbs: 15 reps [failure]
Set 3: 185 lbs: 2 reps [failure during middle of 3rd rep]; 135 lbs: 4 reps [drop-set]
Set 4: 135 lbs: 7 reps [failure during middle of 8th rep]

Dumbbell Bent laterals:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 20 lb dumbbells: 15 reps
Set 3: 30 lb dumbbells: 15 reps
Set 4: 30 lb dumbbells: 15 reps

Seated Barbell Behind-the-neck Press:

warm-up: 3 sets: bare bar: 6 reps each set

Set 1: 135 lbs: 7 reps
Set 2: 135 lbs: 5 reps
Set 3: 135 lbs: 6 reps

Underhand grip Shrugs:

warm-up: bare bar: 8 reps

Set 1: 135 lbs: 8 reps
Set 2: 225 lbs: 8 reps
Set 3: 225 lbs: 8 reps

Chest:

Barbell Flat Bench Press:

This was done using a shoulder-width grip....

Set 1: 135 lbs: 20 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 4 reps; 135 lbs: 9 reps [dropset to failure: failed in the middle of 10th rep]

Dumbbell Incline bench press:

3 sets: 100 lb dumbbells: 5 reps each set

Calves:

Seated Angled Calf-raise:

Set 1: 90 lbs: 20 reps [10-sec stretch on last rep]
Set 2: 180 lbs: 20 reps [10-sec stretch on last rep]
Set 3: 270 lbs: 15 reps [10-sec stretch on last rep]
Set 4: 360 lbs: 10 reps [10-sec stretch on last rep]
Set 5: 450 lbs: 8 reps [10-sec stretch on last rep]
Set 6: 270 lbs: 20 reps [rest-pause til failure... followed by 10-sec stretch on last rep]

Cardio:

Incline Threadmill: 45 minutes: pwo

Great session...

Narkissos

[*Narkissos*]

Friday 9th June 2006

Quads; Calves; Chest; Cardio

Leg-press:

Set 1: 120 lbs: 20 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 20 reps
Set 4: 390 lbs: 20 reps
Set 5: 480 lbs: 20 reps
Set 6: 480 lbs: 20 reps

Barbell Front Squat:

These were done with a 2" block under my heels...

Bare bar: 1 set: 8 reps

Set 1: 95 lbs: 8 reps
Set 2: 95 lbs: 8 reps
Set 3: 115 lbs: 8 reps
Set 4: 135 lbs: 8 reps
Set 5: 135 lbs: 8 reps

Barbell Back squat:

These were done with a 2" block under my heels...and ass-to-ground for a more pronounced range of motion

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

Angled Seated Calf-raises:

5 sets: 90 lbs: 20 reps each set [short rest periods]

Set 6: 360 lbs: 13 reps

Barbell Flat bench:

This was done with a shoulder-width grip...

3 sets: bare bar: 10 reps each set: warm-up

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 185 lbs: 10 reps
Set 4: 185 lbs: 10 reps

Slow and controlled repetitions...

Cardio:

Incline Treadmill: 45 minutes: pwo

Good session...

Narkissos

[abokeef]

Friday 9th June 2006

Quads; Calves; Chest; Cardio

Leg-press:

Set 1: 120 lbs: 20 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 20 reps
Set 4: 390 lbs: 20 reps
Set 5: 480 lbs: 20 reps
Set 6: 480 lbs: 20 reps

Barbell Front Squat:

These were done with a 2" block under my heels...

Bare bar: 1 set: 8 reps

Set 1: 95 lbs: 8 reps
Set 2: 95 lbs: 8 reps
Set 3: 115 lbs: 8 reps
Set 4: 135 lbs: 8 reps
Set 5: 135 lbs: 8 reps

Barbell Back squat:

These were done with a 2" block under my heels...and ass-to-ground for a more pronounced range of motion

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

Angled Seated Calf-raises:

5 sets: 90 lbs: 20 reps each set [short rest periods]

Set 6: 360 lbs: 13 reps

Barbell Flat bench:

This was done with a shoulder-width grip...

3 sets: bare bar: 10 reps each set: warm-up

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 185 lbs: 10 reps
Set 4: 185 lbs: 10 reps

Slow and controlled repetitions...

Cardio:

Incline Treadmill: 45 minutes: pwo

Good session...

Narkissos

Hey Nark....
dose it really matter if u placed a block or not. Bc I can't do squat without the block. the reason is I'm 6.2" with long legs and can't keep my heels on the floor....!!

[chest6]

I'm 6'2" with long legs too..maybe its just bad form?

[IBdmfkr]

You can use 25lb plates also, they work well.

[*Narkissos*]

Hey Nark....
dose it really matter if u placed a block or not. Bc I can't do squat without the block. the reason is I'm 6.2" with long legs and can't keep my heels on the floor....!!

I'm 6'2" with long legs too..maybe its just bad form?

I'm short so i can squat with or without the block..

I don't believe it's a height issue tho... but a calf flexibility issue.

[*Narkissos*]

Monday 12th June 2006

Back; Biceps; Shoulders; Abs

prologue: Going tru some depressing personal stuff that's been wrecking my contest prep. Right now i've decided to shut everyone out... everyone causing 'problems' that is. 9 weeks out from Nationals.. 3 weeks behind. I've got my work cut out for me.

Deadlifts:

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

Set 1: 135 lbs: 10 reps [warm-up: no belt; no straps]
Set 2: 225 lbs: 10 reps [warm-up: no belt; no straps]
Set 3: 315 lbs: 10 reps [warm-up: no belt; no straps]
Set 4: 495 lbs: 5 reps [work-set: belt; straps]
Set 5: 585 lbs: failed attempt
Set 5: 495 lbs: 3 reps [work-set: belt; straps]

T-bar Row:

Set 1: 70 lbs: 20 reps
Set 2: 105 lbs: 20 reps
Set 3: 140 lbs: 140 lbs: 10 reps

Low Pulley Row:

Set 1: 200 lbs: 8 reps
Set 2: 200 lbs: 8 reps
Set 3: 225 lbs: 6 reps; 200 lbs: 4 reps
Set 4: 200 lbs: 6 reps

Behind-the-neck Lat-Machine Pulldowns:

Set 1: 125 lbs: 8 reps
Set 2: 125 lbs: 8 reps
Set 3: 105 lbs: 8 reps
Set 4: 105 lbs: 8 reps

Standing Barbell [partial] curls:

2 sets: bare bar: 8 reps each set: warm-up

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

One arm Dumbbell Preacher Curls:

3 sets: 20 lb dumbbell: Set 1: 7 reps; Set 2: 12 reps; Set 3: 12 reps

Seated Barbell Press:

2 sets: bare bar: 15 reps each set: warm-up

Set 1: 135 lbs: 19 reps [failure: personal best]
Set 2: 135 lbs: 12 reps [failure]
Set 3: 135 lbs: 10 reps [failure]

Cambered Bar Upright rows:

2 sets: bare bar: 8 reps each set: warm-up

Set 1: 70 lbs: 10 reps
Set 2: 70 lbs: 10 reps
Set 3: 70 lbs: 10 reps

Comments: Each rep was done in a controlled manner on both the negative and positive phases... There was a deliberate pause and hold at the point of peak contraction on each repetition.

Smith Machine Shrugs Behind:

1 set: bare bar: 20 reps: warm-up

3 sets: 90 lbs: 15 reps each set

Hanging Leg raises:

Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Set 5: 15 reps
Set 6: 15 reps

Good session...

Narkissos

[*Narkissos*]

Tuesday 13th June 2006

Legs; Chest; Triceps

Leg-press:

warm-up: 2 sets: 300 lbs: 20 reps each set

Set 1: 500 lbs: 15 reps
Set 2: 500 lbs: 15 reps
Set 3: 500 lbs: 15 reps
Set 4: 500 lbs: 15 reps

Barbell Front Squats:

Warm-up: bodyweight: 2 sets: 10 reps each set

These were done with a 2" block under my heels..

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

Standing Unilateral Leg-curls:

4 sets: 45 lbs: 12 reps each leg..each set

[Leg-press station] Calf-raises:

Set 1: 300 lbs: 15 reps
Set 2: 300 lbs: 15 reps
Set 3: 390 lbs: 15 reps
Set 4: 480 lbs: 12 reps
Set 5: 570 lbs: 12 reps (Rest pause: 8 reps; 2 reps; 2 reps)
Set 6: 390 lbs: 15 reps

Close Grip Bench press:

Warm-up: 3 sets: bare bar: 10 reps each set

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

Dumbbell Flat bench fly:

3 sets: 40 lb dumbbells: 10 reps each set

Dumbbell Flat bench press:

Set 1: 80 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 8 reps
Set 3: 80 lb dumbbells: 9 reps

One-arm Dumbbell French Press:

Set 1: 20 lb dumbbell: 15 reps each arm
Set 2: 20 lb dumbbell: 15 reps each arm
Set 3: 25 lb dumbbell: 10 reps each arm

Good session...

Narkissos

[chest6]

any reason for not goin with so much weight on the leg day stuff? I mean I've seen you do much more with those reps...I dont assume you have lost much strength yet...is this part of the trying to stay injury free thing?

[*Narkissos*]

any reason for not goin with so much weight on the leg day stuff? I mean I've seen you do much more with those reps...I dont assume you have lost much strength yet...is this part of the trying to stay injury free thing?

Man i've just been tired.. not eating enough.

My poundages aren't down really... I've increased my rep range on leg-presses trying to hit the same number of reps per set cus i felt that it was necessary.

My quat poundage is the same... front squats i don't usually venture higher than 185. Trying to up my rep range on all my leg movements right now.

I'll squat extra heavy on Friday just for you

[chest6]

Good stuff..I'll be lookin forward to it

[*Narkissos*]

Thursday 15th june 2006

Shoulders; Back; Biceps; Abs

Seated Barbell Shoulder Press:

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

Sets 1-4: rep-range: 4-6

Set 1: 185 lbs: 5 reps
Set 2: 185 lbs: 4 reps
Set 3: 185 lbs: 4 reps
Set 4: 185 lbs: 4 reps

Sets 5-8: rep-range: 8-12

Set 5: 135 lbs: 10 reps
Set 6: 135 lbs: 12 reps
Set 7: 135 lbs: 8 reps
Set 8: 135 lbs: 8 reps

Neutral-grip [V-bar] Pulldowns:

Set 1: 200 lbs: 10 reps
Set 2: 145 lbs: 15 reps
set 3: 145 lbs: 10 reps

Chins:

3 sets: bodyweight: 6 reps each set

Bent-over Barbell Row:

3 sets: 135 lbs: 15 reps each set

[v-bar] T-bar Row:

Here i hooked the 'v-bar' attachment under the bar of the t-bar station...

Set 1: 70 lbs: 15 reps
Set 2: 105 lbs: 15 reps
Set 3: 105 lbs: 15 reps

[V-bar] Low-pulley Row:

3 sets: 145 lbs: 10 reps each set

Dumbbell Shrugs:

3 sets: 80 lb dumbbells: 12 reps each set

Seated Alternating Dumbbell Curls:

Set 1: 40 lb dumbbells: 7 reps
Set 2: 40 lb dumbbells: 6 reps
Set 3: 40 lb dumbbells: 6 reps

One-arm dumbbell preacher curls:

3 sets: 25 lb dumbbell: 8 reps each arm each set

Roman Chair sit-ups:

4 sets: 15 reps each set

'ok' session...

Narkissos

[*Narkissos*]

Good stuff..I'll be lookin forward to it

Better?

------------------

Saturday 17h June 2006

Legs; Chest; Triceps; Abs

General warm-up: Bike ride to gym: sprint: 10 minutes

Squats:

warm-up: bare bar 10 reps

Set 1: 135 lbs: 10 reps [warm-up]
Set 2: 225 lbs: 10 reps [warm-up]
Set 3: 315 lbs: 8 reps
Set 4: 315 lbs: 8 reps

Set 5: 405 lbs: static hold; 315 lbs: 6 reps [failed attempting 7th rep]

Hack Squats:

Was experimenting with feet positions here.. to minimise lumbar discomfort. The first two sets my feet were in front of my body: varying widths..lumbar discomfort. The last two sets i settled for placing my feet under my body.. which worked well...

Set 1: 120 lbs: 8 reps
Set 2: 120 lbs: 8 reps
Set 3: 120 lbs: 10 reps
Set 4: 120 lbs: 10 reps


Seated Leg-curl:

4 sets: 100 lbs: 15 reps each set

Calf-raises:

These were done on the leg-press station... Each rep was done deliberately: no bouncing etc.

Set 1: 300 lbs: 10 reps
Set 2: 390 lbs: 10 reps
Set 3: 480 lbs: 10 reps
Set 4: 570 lbs: 10 reps
Set 5: 660 lbs: 9 reps
Set 6: 660 lbs: 8 reps

Close Grip Bench Press:

I took a longer time warming up here... It was due to psychological factors. I wasn't mentally prepared to attack the weights here.. and i was nursing some aches and pains: wrist pain (which made varying my grip necessary); shoulder pain (which made being deliberate on every rep necessary)...

warm-up: 3 sets: bare bar: 6 reps each set

Set 1: 135 lbs: 6 reps [warm-up]
Set 2: 135 lbs: 6 reps [warm-up]
Set 3: 185 lbs: 6 reps [warm-up]
Set 4: 185 lbs: 6 reps [warm-up]
Set 5: 225 lbs: 6 reps [work-set]
Set 6: 225 lbs: 5 reps [work-set]

Incline Dumbbell Bench:

4 sets: 80 lb dumbbells: 8 reps each set

Tricep Pressdowns:

3 sets: 105 lbs: 6 reps each set

Roman Chair Sit-ups:

3 sets: 15 reps each set

Followed by a bike ride home: 15 minutes

Ok session...

Narkissos

[taiboxa]

are sprints done to pre'exhuast in any manner or are they just your preferrable method of getting the blood flowing prior to legs?

[chest6]

I like the static hold with 4 plates. I also have the same ? as Tai. Sprints prior to a leg session would kill my poundages..

[*Narkissos*]

Monday 19th June 2006

Back; Shoulders; Biceps; Abs

Deadlifts:

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

Set 1: 135 lbs: 10 reps [warm-up]
Set 2: 225 lbs: 10 reps [warm-up]
Set 3: 315 lbs: 4 reps [warm-up]

Set 4: 455 lbs: 4 reps [work-set]

V-Bar [neutral-grip] Pulldowns:

Set 1: 145 lbs: 10 reps
Set 2: 175 lbs: 10 reps
Set 3: 200 lbs: 10 reps
Set 4: 200 lbs: 10 reps

Bent-over Barbell Row:

These were done on a 6" platform: for increased range-of-motion...

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 8 reps
Set 4: 185 lbs: 10 reps

Chins:

Set 1: bodyweight: 6 reps
Set 2: bodyweight + 45 lbs: 6 [negative] reps
Set 3: bodyweight + 25 lbs: 6 [negative] reps
Set 4: bodyweight + 25 lbs: 6 [negative] reps

Standing Military Press:

warm-up: bare bar: 1 set: 10 reps

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

Upright Rows:

warm-up: bare bar: 1 set: 8 reps

Set 1: 65 lbs: 8 reps
Set 2: 85 lbs: 8 reps
Set 3: 105 lbs: 8 reps
Set 4: 125 lbs: 8 reps

Seated Alternate Dumbbell Curl:

Set 1: 60 lb dumbbells: 6 reps
Set 2: 60 lb dumbbells: 5 reps
Set 3: 60 lb dumbbells: 4 reps

One-arm Dumbbell Preacher Curls:

Set 1: 30 lb dumbbell: 6 reps each arm
Set 2: 30 lb dumbbell: 6 reps each arm
Set 3: 45 lb dumbbell: 6 [negative] reps each arm

Hanging Leg Raises:

4 sets: 15 reps each set

Good session...

Narkissos

[*Narkissos*]

are sprints done to pre'exhuast in any manner or are they just your preferrable method of getting the blood flowing prior to legs?

warm-ups for me don't follow a set pattern. The sprint that evening was instinctive: i felt like doing it so i did ... no science there.

Honestly it was a low-energy day... and i wasn't feeling like training. The pace i started out riding at wasn't doing anything to improve on that.. so i sprinted.. and felt better.

I think the explosiveness carried over to squatting... cus my reps were explosive this session.

Normally they're slow and deliberate.

I like the static hold with 4 plates. I also have the same ? as Tai. Sprints prior to a leg session would kill my poundages..

I remember not too long ago i was squatting this and more ..bah.

[chest6]

Yep..you used to max 455 right?

[*Narkissos*]

Yep..you used to max 455 right?

Yea.. but i fear that is but a distant memory
------------------------------


Tuesday 20th June 2006

Legs; Chest; Triceps; Abs; Cardio

Squats:

warm-up: bare bar: 3 sets: 10 reps each set

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 8 reps
Set 4: 365 lbs: 5 reps (failed in the middle of 6th rep)

Hack Squat:

Set 1: 120 lbs: 10 reps
Set 2: 120 lbs: 10 reps
Set 3: 170 lbs: 8 reps

Seated Leg-curl:

Set 1: 100 lbs: 10 reps
Set 2: 125 lbs: 10 reps
Set 3: 150 lbs: 6 reps (terminated set due to calf pain)
Set 4: 125 lbs: 10 reps

Calf-raises:

These were done on the leg-press station. Each rep was deliberate...

Set 1: 300 lbs: 10 reps
Set 2: 390 lbs: 10 reps
Set 3: 480 lbs: 10 reps
Set 4: 660 lbs: 10 reps
Set 5: 660 lbs: 8 reps

High-Incline Sit-ups:

4 sets: 15 reps each set

Close-grip Bench press:

warm-up: 3 sets: bare bar: 10 reps each set

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 6 reps

Incline Dumbbell Bench Press:

Set 1: 100 lb dumbbells: 9 reps
Set 2: 110 lb dumbbells: 8 reps
Set 3: 120 lb dumbbells: 7 reps

Cardio: pwo: inclined treadmill: 45 minutes

Great session...

Narkissos

[*Narkissos*]

Thursday 22nd June 2006

Shoulders; Biceps; Abs; Back; Cardio

Seated Barbell Military press:

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

Set 1: 135 lbs: 15 reps
Set 2: 185 lbs: 6 reps
Set 3: 185 lbs: 6 reps

Behind-the-Neck Press:

3 sets: 135 lbs: 8 reps each set

Wide-grip Upright Rows:

3 sets: 95 lbs: 10 reps each set

The grip here was outside shoulder width...

Seated Alternate Dumbbell Curl:

Set 1: 50 lb dumbbells: 8 reps
Set 2: 60 lb dumbbells: 6 reps
Set 3: 60 lb dumbbells: 6 reps
Set 4: 50 lb dumbbells: 6 reps

Seated Leg-raises:

5 sets: 15 reps each

Chins:

3 sets: bodyweight: 6 reps each set
3 sets: weighted (25 lbs): 6 (negative) reps each set.

[V-bar] Low-pulley Row:

Set 1: 145 lbs: 10 reps
Set 2: 145 lbs: 10 reps
Set 3: 200 lbs: 6 reps

One-arm Dumbbell Row:

3 sets: 100 lb dumbbell: 8 reps each set.

I paused at the top of each rep for a deliberate peak contraction...

Cardio:

pwo: 1 hour (treadmill/stairmaster); 15 minute walk home from gym
pre-w/o: 15 minute walk to gym

Good session...

Narkissos

[*Narkissos*]

Friday 23rd June 2006

Chest; Tris; Abs; Cardio

prologue: last day of my cycle today.. exactly 8 weeks out from my contest. Decided to split today's session over today and tomorrow.. so i get more cardio+weights days in the gym. I find cardio+weights days are more effective personally than cardio-only days at this point.

Barbell Flat Bench Press:

Using a shoulder-width grip...

Warm-up: 3 sets: bare bar: 10 reps each set

Set 1: 135 lbs: 6 reps [warm-up]
Set 2: 185 lbs: 6 reps [warm-up]
Set 3: 225 lbs: 6 reps [work-set]
Set 4: 275 lbs: 4 reps [work-set: 2 unassisted reps; 2 spots**]


**The spots here were given to me by a 130-lb young lady who was training nearby. They were light... administered under the elbows

Dumbbell Flat Bench Press:

Set 1: 100 lb dumbbells: 10 reps
Set 2: 110 lb dumbbells: 6 reps
Set 3: 120 lb dumbbells: 5 reps [2 unassisted reps; 3 spots**]


**I got the same young lady to spot me here on this set as well.

Parallel Bar Dip:

Deep... w/ pause at bottom...

Set 1: bodyweight: 10 reps
Set 2: weighted: 25 lbs: 7 reps
Set 3: weighted: 35 lbs: 6 reps

High-Incline sit-ups:

4 sets: 15 reps each set

Cardio:

pwo: stationary bike: 45 minutes ; walk home from gym: 15 minutes

pre-w/o: walk-to-gym: 15 minutes

Good session...

Nark

[*Narkissos*]

Saturday 24th June 2006

Legs; Abs; Cardio

prologue: Was inordinately tired today.. Thus spending the majority of the day in bed. Missed a large number of meals. As a result i had no energy for this session.. but it needed to be done. I got no pump tru-out the workout.

Lying Leg-curls:

Set 1: 45 lbs: 20 reps [warm-up]
Set 2: 45 lbs: 20 reps [warm-up]
Set 3: 90 lbs: 15 reps
Set 4: 135 lbs: 8 reps
Set 5: 135 lbs: 8 reps
Set 6: 90 lbs: 15 reps

My gym FINALLY got this piece of equipment back. I hadn't done this exercise in about a year.. If not for the lack of pump it would've been a sweet session.

Squats:

warm-up: 3 sets: bare bar: 10 reps each set: varying stances( set 1: narrow; set 2: standard; set 3: wide)

Set 1: 135 lbs: 8 reps
Set 2: 225 lbs: 8 reps
Set 3: 315 lbs: 4 reps (definately lacked energy this evening)

Hack-Squats:

Deep: ass-to-calves... constant tension

3 sets: 120 lbs: 8 reps each set

Calf-raises:

These were done on the leg-press station...

Set 1: 300 lbs: 10 reps
Set 2: 390 lbs: 10 reps
Set 3: 480 lbs: 10 reps
Set 4: 570 lbs: 10 reps
Set 5: 660 lbs: 8 reps

Leg-Extensions:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 135 lbs: 20 reps

Hanging Leg-raises:

4 sets: 15 reps each set

Cardio:

pwo: stairmaster/treadmill: 45 minutes ; walk home from gym: 15 minutes

pre-w/o: walk-to-gym: 15 minutes

Good session...

Nark

[*Narkissos*]

Monday 28th June 2006

Back; Biceps; Abs; Shoulder; Cardio

prologue: Another day of zero energy. Spent most of it asleep. I woke up and it was 1pm and i hadn't had breakfast yet... and i was due at the gym at 4 pm. So i hit some slin (log) and got to eating... I fell asleep shortly after and woke with low BG.. and ate again. The low BG didn't subside... so i continued to pile carbs in. 4pm came and i was disoriented.. but i started my walk to the gym. Got there at 4:30... Thought i would've suffered ill effects from the low BG... but surprisingly i was stronger. Note: I'm not on gear!

Deadlift:

warm-up: 2 sets: bare bar

Set 1: 135 lbs: 6 reps [raw]
Set 2: 225 lbs: 6 reps [raw]
Set 3: 315 lbs: 6 reps [raw]
Set 4: 500 lbs: 4 reps [w/ belt & straps]

[V-bar] Neutral Grip pulldowns:

Set 1: 145 lbs: 10 reps
Set 2: 170 lbs: 10 reps
Set 3: 200 lbs: 8 reps
Set 4: 225 lbs: 8 reps [w/ assists]

One-arm Dumbbell Row:

Set 1: 100 lb dumbbell: 10 reps
Set 2: 110 lb dumbbell: 6 reps
Set 3: 120 lb dumbbell: 6 reps

Chins:

Set 1: [weighted] w/25 lbs: 6 reps (3 unassisted; 3 negatives)
Set 2: [weighted] w/45 lbs: 6 (negative) reps
Set 3: [weighted] w/25 lbs: 6 reps (2 unassisted; 4 negatives)

Barbell Curl:

warm-up: 45-lb bar: 8 reps

3 sets: 95 lbs: 8 reps each set

high-Incline Sit-ups:

4 sets: 15 reps each set

Dumbbell Shoulder Press:

warm-up: 2 sets: 40 lb dumbbells: 8 reps each set

Set 1: 80 lb dumbbells: 9 reps
Set 2: 100 lb dumbbells: 6 reps (3 unassisted; 3 spots)
Set 3: 110 lb dumbbells: 5 (assisted) reps
Set 4: 100 lb dumbbells: 6 reps (3 unassisted; 3 spots)

Cardio:

pwo: stationary bike/treadmill: 60 minutes ; walk home from gym: 15 minutes

pre-w/o: walk-to-gym: 15-ish minutes

Good session...

Nark

[getbig32]

i thought you were on a low dose cutting cycle??

[*Narkissos*]

i thought you were on a low dose cutting cycle??

That's over with.. I'm drug-tested so my cycles are usually brief and ended far enough out from the contest for the stuff to clear (PCT meds included)

[*Narkissos*]

Tuesday 29th June 2006

4 A.M.

Cardio: Recumbant Bike/Stairmaster: 45 minutes





4:45 P.M.

Legs; Chest; Triceps; Abs; Cardio

Squat:

warm-up: 2 sets: bare bar: 8 reps each

Set 1: 135 lbs: 10 reps [warm-up]
Set 2: 135 lbs: 10 reps [warm-up]
Set 3: 225 lbs: 10 reps
Set 4: 315 lbs: 8 reps
Set 5: 405 lbs: 4 (assisted) reps**

** I remember when i was pressing this weight for reps. I had some trouble here with this poundage... Sitting down was hard.. The first rep was subsequently shallow (above parallel).. the others were to parallel..bleh

On a plus side however i've started back setting the bar lower on my traps. This is allowing me to keep the bar in a more comfortable plane...even when i'm hitting ass-to-the-floor (which i did during the first 3 sets)

Hacksquat:

Set 1: 120 lbs: 10 reps
Set 2: 120 lbs: 10 reps
Set 3: 210 lbs: 7 reps

Lying Leg-curl:

I LOVE this machine!

Set 1: 90 lbs: 15 reps
Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 6 reps
Set 4: 135 lbs: 8 reps (5 unassisted; 3 spots)
Set 5: 90 lbs: 15 reps

[Leg-press station] Calf-raises:

Set 1: 300 lbs: 10 reps
Set 2: 390 lbs: 10 reps
Set 3: 480 lbs: 10 reps
Set 4: 660 lbs: 9 reps
Set 5: 660 lbs: 10 reps (8 reps unassisted plus 2 spots)

Barbell Bench Press:

Shoulder-width grip.. No prior warm-up:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 8 reps
Set 3: 315 lbs: 4 (assisted) reps**

**The negative here was strong: slow and controlled. If dieting doesn't rob me of all my strength i should be pressing this weight in a couple weeks.

Incline Dumbbell Bench Press:

Set 1: 100 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 6 reps
Set 3: 100 lb dumbbells: 10 reps (6 unassisted + 4 assists)

I trained chest today again with the 130-lb young lady.. she assisted me on Set 3... Light spot-work to take me to and past failure.

Incline Dumbbell Fly:

Set 1: 35 lb dumbbells: 8 reps
Set 2: 40 lb dumbbells: 8 reps
Set 3: 60 lb dumbbells: 6 reps

One-arm Dumbbell French Press:

Set 1: 25 lb dumbbell: 15 reps each arm
Set 2: 30 lb dumbbell: 9 reps each arm
Set 3: 30 lb dumbbell: 8 reps each arm

Hanging Leg-raises:

4 sets: 15 reps

Cardio:

pwo: stationary bike: 45 minutes ; walk home from gym: 15 minutes

pre-w/o: walk-to-gym: 15-ish minutes

Good session...

Nark

[chest6]

If I asked a lady to spot me at my gym she would look at me like I'm crazy. Did I read this right..you hope to be pressing 315 on flat barbell for reps in the near future even though you will continue cutting?

[*Narkissos*]

If I asked a lady to spot me at my gym she would look at me like I'm crazy. Did I read this right..you hope to be pressing 315 on flat barbell for reps in the near future even though you will continue cutting?

yup.

Remember last year i increased my deadlift from 405 to 495 while cutting (without steroids i might add).. I hit 495 at the bodyweight of 165 lbs.

Then i added 40+ lbs over the course of the year.. and upped my deadlift to 545.

I believe this time around will be the same.