My training Journal...

[chest6]

Yeah and I kept getting mad on how you did that and I couldn't

[*Narkissos*]

Yeah and I kept getting mad on how you did that and I couldn't

Thursday 30th June 2006

Shoulders; Biceps; Abs; Back; Cardio

Seated Military Press:

warm-up: 3 sets: bare bar: 12 reps ea.

Set 1: 135 lbs: 15 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 10 reps
Set 4: 185 lbs: 6 reps

Seated Dumbbell Press:

3 sets: 80 lb dumbbells: 6 reps each set

[Shoulder-width grip] Barbell Upright Rows:

Set 1: 95 lbs: 15 reps
Set 2: 135 lbs: 8 reps
Set 3: 115 lbs: 8 reps
Set 4: 95 lbs: 12 reps

Seated Alternate Dumbbell Curl:

Set 1: 60 lb dumbbells: 6 reps
Set 2: 60 lb dumbbells: 6 reps
Set 3: 60 lb dumbbells: 6 reps
Set 4: 40 lb dumbbells: 10 reps

High-incline sit-up:

4 sets: 15 reps each set

Chins:

Set 1: bodyweight: 6 reps
Set 2: weighted: 25 lbs: 6 reps (4 unassisted; 2 neg.)
Set 3: weighted: 25 lbs: 6 reps (3 unassisted; 3 neg.)
Set 4: weighted: 25 lbs: 6 reps (3 unassisted; 3 neg.)
Set 5: bodyweight: 6 reps

Barbell Row:

Set 1: 145 lbs: 10 reps
Set 2: 145 lbs: 10 reps
Set 3: 145 lbs: 10 reps
Set 4: 195 lbs: 6 reps; 145 lbs: 4 reps

[v-bar] T-bar Row:

Set 1: 70 lbs: 10 reps
Set 2: 105 lbs: 8 reps
Set 3: 105 lbs: 7 reps
Set 4: 105 lbs: 10 reps

One-arm Dumbbell Row:

Set 1: 90 lb dumbbell: 8 reps
Set 2: 90 lb dumbbell: 7 reps
Set 3: 90 lb dumbbell: 8 reps

Cardio:

pwo: stationary bike: 60 minutes ; walk home from gym: 20 minutes

Good session...

Nark

[taiboxa]

DOOOD u did 60min cardio after lifting? U BEAST!

[*Narkissos*]

DOOOD u did 60min cardio after lifting? U BEAST!

Felt like shit... but it had to be done.

-------------------------------------
Friday 30th June 2006

7 weeks and 1 day from contest...

Chest; Triceps; Calves; Hams; Quads; Abs; Cardio

Barbell Bench Press:

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

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

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 8 reps
Set 3: 225 lbs: 8 reps
Set 4: 275 lbs: 5 reps (1 unassisted; 4 assists)
Set 5: 315 lbs: 3 reps (negatives)

Incline Dumbbell Bench Press:

Set 1: 100 lb dumbbells: 8 reps
Set 2: 110 lb dumbbells: 5 reps (2 unassisted; 3 assists)
Set 3: 110 lb dumbbells: 5 reps (2 unassisted; 3 assists)

Incline dumbbell Fly:

3 sets: 30 lb dumbbells: 15 reps each set

One-arm Dumbbell French Press:

3 sets: 30 lb dumbbell: 8 reps each arm; each set

Parallel Bar Dip:

I lowered myself til my biceps touched my forearm on each rep...

Set 1: bodyweight: 6 reps
Set 2: weighted: 25 lbs: 6 reps
Set 3: bodyweight: 6 reps

Seated Angled Calf-raise:

Set 1: 140 lbs: 10 reps
Set 2: 280 lbs: 10 reps
Set 3: 420 lbs: 10 reps
Set 4: 490 lbs: 9 reps
Set 5: 490 lbs: 8 reps
Set 6: 420 lbs: 8 reps

Laying Leg-curls:

Set 1: 90 lbs: 15 reps
Set 2: 90 lbs: 12 reps
Set 3: 90 lbs: 12 reps
Set 4: 90 lbs: 12 reps
Set 5: 90 lbs: 12 reps

Leg-extensions:

Set 1: 90 lbs: 20 reps
Set 2: 135 lbs: 15 reps
Set 3: 180 lbs: 10 reps
Set 4: 225 lbs: 10 reps

Wicked!

Barbell Front Squat:

These were done ass-to-the-ground! Pain!

warm-up: bare bar: 8 reps

Set 1: 135 lbs: 8 reps
Set 2: 225 lbs: 4 reps
Set 3: 225 lbs: 5 reps
Set 4: 225 lbs: 6 reps [personal Best]

Hanging Leg-raises:

5 sets: 12 reps each set

Cardio:

pwo: stationary bike: 45 minutes

Good session...

Nark

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

before meal 1: 40 mg Nolvadex; 50 mg clomid; 1000 mg Metformin; 400 mcg t4; 100 mg DHEA

Meal 1: 1 can tuna; 1 cup pasta; 1 cup mixed vegetables

Meal 2: pork steak (lean); 2 small potatoes

Train...

Meal 3: pwo; 2 scoops isopure; 2 scoops dextrose; 10 IUs humalog (right calf); 2 multivatimin caps

Meal 4: 1 chicken thigh; 2 small potatoes

Meal 5: 2 can tuna; 1 cup of tea (black pekoe; 4 packets splenda); 2 'weet-bix' (not sure about the weetbix as yet... meal 5 isn't due til another couple minutes.).

protein: <215 gr
Carbs: <>200 gr
fat: <> 25 gr


'ok' eating today...

[*Narkissos*]

Saturday 1st July 2006

7 weeks out...

Posing: 45 minutes (1/2 gallon of water consumed right after..over 20 minute period)

------------------------------
before meal 1: 40mg Nolvadex; 50 mg clomid; 100 mg DHEA; 400 mcg t4; 1000 mg Metformin

Meal 1: 2 servings pasta; 1+ cup chinese cabbage; 1 can tuna

Meal 2: 1 can tuna w/mustard; 2 cups coffee

Posing...

Meal 3: 2 cans tuna; 1 can corn; 1 diet coke

Meal 4: 2 cans tuna; 1 can corn; 1 diet coke

Macros:

protein: 180 gr
Carbs: 150 gr
Fat: negligible...

comments: Started the day late (woke in the afternoon)... so meals were condensed from 5-6 to 4... Will get weighed on Monday. I believe i'm just under 200 lbs at this point. (i was 205 last week) Upon posing tonight the gym owner told me i'm coming in well... but i'm holding much too much water in his opinion. Will work on that.

Nark

[JohnboyF]

Nark..Can i ask you something? I was just curious about the Chicken Thigh?

[*Narkissos*]

Nark..Can i ask you something? I was just curious about the Chicken Thigh?

Sure.. what about it?

[JohnboyF]

Well how come you ate it? All the diets i have read in the past it always chicken breast or turkey. Me personally chicken breast is putting a dent in my wallet + the extra lean ground Beef. I was just curious why you ate the thigh? Isn't the fat content high?

Also just curious what is the your rest like in between sets? oh 1 more. Do u see a diffrence when using the treadmill vs. Bike i have seen your thread its mostly bike or stairmaster. Do u have a prefrence towards them?

[*Narkissos*]

Well how come you ate it? All the diets i have read in the past it always chicken breast or turkey. Me personally chicken breast is putting a dent in my wallet + the extra lean ground Beef. I was just curious why you ate the thigh? Isn't the fat content high?

The fat content of the thigh is less than that in ground beef... I'm on a budget right now and not using supplementary fats either so the thigh fit in there nicely... I make sure to strip all visible fat off (which other than the skin isn't much).. and bake or stew it. Chicken breasts are hella expensive here... It's much cheaper to buy the whole chicken... or thigh cuts, and remove visible fats.

So, as a student bodybuilder on a budget, that's what i do.

Also just curious what is the your rest like in between sets?

I've never counted.. but it isn't long. If i'm working with a partner or two.. my rest between sets if just enough for him/them to complete their reps... Usually i train by myself or with one partner. When alone i rest only long enough for my heart rate to decline a bit...allowing me to 'catch my breath'.

Occasionally when i'm training with a partner...we sometimes incorporate longer rest periods.. cus the pace is simply 'too hot' Maybe 3-5 minute rest periods at this point.

oh 1 more. Do u see a diffrence when using the treadmill vs. Bike i have seen your thread its mostly bike or stairmaster. Do u have a prefrence towards them?

The bike gets me in shape faster... the Treadmill is simply easy. I usually alternate between the two cus the bike hurts my ass lol.

Stairmaster is tops for fat-loss in my book. I don't use it as regularly cus i realised that though i get in shape faster with it... i lose more thigh mass.

Hope that helps

Nark

[JohnboyF]

Defintley it helps bro.. The chicken breast and ground beef is getting crazy expensive for me as well about 45 bucks for about 1.5 weeks plus other groceries.. Going to look in to your theory.

I'm doing about 6 reps heavy as possible with 30 seconds thats hella hard.




I was just wondering b/c right now i try to do the treamill but the shin splits are gettin really bad. So i was curious if i could use the bike and still get the same results. Burned Calories wise the treadmill is better . I mean shows you burned more in 45 min Session. I do 65 rpm at like 12 resitance ...Thanks again

[*Narkissos*]

Defintley it helps bro.. The chicken breast and ground beef is getting crazy expensive for me as well about 45 bucks for about 1.5 weeks plus other groceries.. Going to look in to your theory.

Cool bro.

I was just wondering b/c right now i try to do the treamill but the shin splits are gettin really bad. So i was curious if i could use the bike and still get the same results. Burned Calories wise the treadmill is better . I mean shows you burned more in 45 min Session. I do 65 rpm at like 12 resitance ...Thanks again

No prob man

------------------------------
Monday 3rd July 2006

Shoulders; Abs; Cardio

General warm-up: Chins: bodyweight: 3 sets: 10 reps; 6 reps; 6 reps

Dumbbell Shoulder press:

warm-up: 35 lb dumbbells: 8 reps
warm-up: 60 lb dumbbells: 8 reps

Set 1: 80 lb dumbbells: 7 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 80 lb dumbbells: 6 reps

Barbell Seated Behind-the-neck press:

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

Barbell Upright Row:

Inside shoulder-width grip...

3 sets: 95 lbs: 10 reps each set

slow and controlled reps...

Incline sit-ups:

4 sets: 15 reps each set

Barbell Row:

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 6 reps
Set 4: 225 lbs: 6 reps

No belt.. no straps...

Cardio:

pwo: stationary bike: 45 minutes + 20-minute walk home.

Good session...

Nark

[*Narkissos*]

Tuesday 4th July 2006

Legs; cardio

Leg-extensions:

Deliberate pause at top... controlled negative...

Set 1: 90 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 180 lbs: 10 reps
Set 4: 225 lbs: 10 reps

Barbell Front Squats:

ASS-TO-GROUND! No belt...

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 6 reps
Set 3: 315 lbs: 3 reps (w/ spots)--> HARD! 275 would've been 'smarter'/smoother
Set 4: 225 lbs: 6 reps

Laying Leg-curls:

warm-up: 2 sets: 90 lbs: 8 reps each set

Set 1: 135 lbs: 8 reps
Set 2: 180 lbs: 6 reps (3 unassisted; 3 spots)
Set 3: 135 lbs: 8 reps (7 unassisted; 1 spot)

Seated Angeld Calf-raise:

Set 1: 90 lbs: 8 reps
Set 2: 180 lbs: 8 reps
Set 3: 360 lbs: 8 reps
Set 4: 540 lbs: 8 reps
Set 5: 540 lbs: 8 reps

Cardio:

pwo: stationary bike: 45 minutes + 20-minute walk home.

Good session...

Nark

[IBdmfkr]

Admire the dedication Nark, truely inspiring to me.. Keep up the log, enjoying it as always and pulling ideas from it.

[*Narkissos*]

Thansk for following BD.. and good luck with you-know-what

[*Narkissos*]

Thursday 6th July 2006

Back; Biceps; Abs; Cardio

general warm-up: hyperextensions: 1 set: 8 reps

Deadlifts:

warm-up: bare bar: 6 reps

Set 1: 135 lbs: 6 reps [warm-up: no belt no straps]
Set 2: 135 lbs: 6 reps [warm-up: no belt no straps]
Set 3: 315 lbs: 6 reps [warm-up: no belt no straps]

Set 4: 495 lbs: 2 reps [straps; no belt]
Set 5: 495 lbs: 2 reps [w/ straps & belt]

Barbell Rows:

No straps or belt used...

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 8 reps
Set 4: 275 lbs: 3 reps; 225 lbs: 3 reps
Set 5: 225 lbs: 9 reps

Chins:

Set 1: weighted: 25 lbs: 6 reps
Set 2: weighted: 45 lbs: 6 (negative) reps
Set 3: weighted: 45 lbs: 6 (negative) reps
Set 4: weighted: 25 lbs: 6 (negative) reps

One-arm Dumbbell Preacher Curl:

Set 1: 25 lb dumbbell: 10 reps each arm
Set 2: 30 lb dumbbell: 7 reps (left); 8 reps (right)
Set 3: 30 lb dumbbell: 8 reps each arm

Standing Close-grip Cambered bar curls:

Set 1: 70 lbs: 8 reps
Set 2: 110 lbs: 6 reps
Set 3: 110 lbs: 6 reps

Low-incline sit-ups:

4 sets: 15 reps each set

Cardio:

pwo: stationary bike: 45 minutes + 20-minute walk home.

Good session...

Nark

[*Narkissos*]

Friday 7th July 2006

Chest; Triceps; calves; Abs; Cardio

Barbell Bench Press:

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

Set 1: 135 lbs: 8 reps [warm-up]
Set 2: 135 lbs: 8 reps [warm-up]

Set 3: 225 lbs: 5 reps
Set 4: 275 lbs: 3 (negatives); 225 lbs: 3 (negatives); 135 lbs: 5 reps
Set 5: 225 lbs: 7 reps (4 unassisted + 3 spots)

Incline Dumbbell Press:

3 sets: 100 lb dumbbells: 6 reps each set

Flat Bench Dumbbell Fly:

3 sets: 40 lb dumbbells: 10 reps each set

One-arm dumbbell French press:

Set 1: 25 lb dumbbell: 10 reps
Set 2: 25 lb dumbbell: 8 reps
Set 3: 25 lb dumbbell: 8 reps

Tricep pressdowns:

Set 1: 45 lbs: 10 reps
Set 2: 55 lbs: 10 reps
Set 3: 65 lbs: 10 reps
Set 4: 75 lbs: 10 reps

Seated Angled Calf-raises:

Set 1: 180 lbs: 15 reps
Set 2: 270 lbs: 15 reps
Set 3: 450 lbs: 8 reps
Set 4: 540 lbs: 5 reps; 360 lbs: 4 reps; 270 lbs: 4 reps; 180 lbs: 4 reps

Hanging Leg raises:

4 sets: 15 reps each set

Cardio:

pwo: stationary bike: 45 minutes

Good session...

Nark

[taiboxa]

hey nut when shud i start training abs LOL
and when u going to take a look at my log and tell me all the things im doing wrong!!!!

anyways love the multiple muscle group sessions keep up good work

[*Narkissos*]

hey nut when shud i start training abs LOL

Start training 'em now... 2-4 sessions per week.

One exercise per session: 3-4 sets: 15-20 reps

You're training 4 days currently in your contest prep... I'd suggest hitting abs on each session.. alternating between upper; lower; at each session.

example:

Monday: incline sit-ups
Tuesday: hanging leg-raises

Thursday: Medicine ball crunches
Friday: 'frog' kick-outs

and when u going to take a look at my log and tell me all the things im doing wrong!!!!

Been there.. done ... I like how consistent you've been thus far.

By the way YGPM!

anyways love the multiple muscle group sessions keep up good work

Thanks man.. the DNP and diet and cardio is kicking my ass tho

[*Narkissos*]

Monday 10th July 2006

Shoulder; Abs; Cardio

General warm-up: Chins: 3 sets: bodyweight: 10 reps; 8 reps 8 reps

Standing Lateral Raises:

Set 1: 30 lb dumbbells: 12 reps
Set 2: 40 lb dumbbells: 8 reps
Set 3: 50 lb dumbbells: 8 reps
Set 4: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps

Seated Dumbbell Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 100 lb dumbbells: 4 (negative) reps
Set 4: 80 lb dumbbells: 6 reps

Bent Lateral Raises:

Set 1: 30 lb dumbbells: 12 reps
Set 2: 50 lb dumbbells: 10 reps
Set 3: 60 lb dumbbells: 10 reps

Dumbbell Shrugs:

Set 1: 120 lb dumbbells: 8 reps
Set 2: 120 lb dumbbells: 8 reps
Set 3: 100 lbs dumbbells: 12 reps

Hanging Leg-raises:

4 sets: each to failure (15+ reps each set)

Cardio:

pwo: stationary bike: 45 minutes

Good session...

Nark

[IBdmfkr]

4wks to go! How are you feeling/looking? Feel as if you're on track? Keep it up!

[*Narkissos*]

4wks to go! How are you feeling/looking? Feel as if you're on track? Keep it up!

Man i feel fat... just over 4 weeks to go.. wish me luck!

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

Tuesday 11th July 2006

Legs; Abs; Cardio

Leg-Extensions:

Set 1: 90 lbs: 20 reps
Set 2: 90 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 180 lbs: 10 reps
Set 5: 270 lbs: 10 reps (6 unassisted; 4 assists)
Set 6: 270 lbs: 4 reps; 180 lbs: 4 reps; 90 lbs: 7 reps [drop-set]

Barbell Front Squat:

bare bar: 2 sets: 8 reps each set

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 4 reps; 135 lbs: 4 reps [drop-set]
Set 3: 225 lbs: 3 reps; 135 lbs: 5 reps [drop-set]

Laying Leg-curls:

Set 1: 90 lbs: 15 reps
Set 2: 90 lbs: 12 reps
Set 3: 180 lbs: (4 assisted reps); 90 lbs: 8 reps [drop-set]
Set 4: 125 lbs: 5 reps; 90 lbs: 5 reps; 45 lbs: 10 reps [drop-set]

Seated Angled Calf-raises:

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 15 reps
Set 3: 270 lbs: 10 reps
Set 4: 450 lbs: 8 reps
Set 5: 360 lbs: 8 reps

Seated Leg-raises:

4 sets: 15 reps each set

Cardio:

pwo: stationary bike: 45 minutes

Good session...

Nark

[IBdmfkr]

Keep your spirits high and mind on track.. 4wks brother! Let's do it.

[taiboxa]

Start training 'em now... 2-4 sessions per week.

One exercise per session: 3-4 sets: 15-20 reps

You're training 4 days currently in your contest prep... I'd suggest hitting abs on each session.. alternating between upper; lower; at each session.

example:

Monday: incline sit-ups
Tuesday: hanging leg-raises

Thursday: Medicine ball crunches
Friday: 'frog' kick-outs

Thanks bub

Thanks man.. the DNP and diet and cardio is kicking my ass tho

been there done that NOTHING SUX WORSE THAN lots of cardio and DNP.. just rise up and press on and all will be well.

[IBdmfkr]

Nark why do you suggest some ppl work abs and others don't during prep.. by their bodytype/look?

[taiboxa]

Nark why do you suggest some ppl work abs and others don't during prep.. by their bodytype/look?

yeah i was woundering same thing, i got gianormous abs from lots of heavy lifting n' stuff so high frequency AB training would be ideal for me?

[*Narkissos*]

Nark why do you suggest some ppl work abs and others don't during prep.. by their bodytype/look?

Yea actually...

Tai was describing his look to me prior to that start of his prep... but i'm not sure of his exact look because he hasn't provided pics... That's why my suggestion to him was so general. 2-4 sessions per week.. 1 exercise per session. While spot reduction is not possible.. high repetition training.. high volume and high frequency will give the abdominals a more streamlined (less chucnky look).

I have pics of you so i could see that your obliques threaten your symmetry... your abs are ok.. so no need to train the obliques directly.. and no real need to train the abs directly either.

3 or so weeks out you could incorporate some high repetition upper ab work... No hanging leg raises or other ab exercises that will force the recruitment of the obliques to any great degree..

[*Narkissos*]

Thursday 13th July 2006

Back; Biceps; Abs; Cardio

Deadlifts:

Warm-up: 2 sets: bare bar

Set 1: 135 lbs: 10 reps [warm-up: no straps]
Set 2: 225 lbs: 10 reps [warm-up: no straps]
Set 3: 405 lbs: 10 reps [work-set: w/ straps]

Low-pulley Row:

Set 1: 145 lbs: 13 reps
Set 2: 170 lbs: 10 reps
Set 3: 170 lbs: 7 reps; 125 lbs: 5 reps

Behind-the-neck Pulldowns:

3 sets: 125 lbs: Set 1: 10 reps; Set 2: 12 reps; Set 3: 12 reps

Chins:

3 sets: bodyweight: 6 reps each set

Standing Close-grip Barbell curls:

Set 1: 75 lbs: 8 reps [strict]
Set 2: 75 lbs: 8 reps [strict]
Set 3: 115 lbs: 4 reps; 75 lbs: 4 reps

One-arm Dumbbell Preacher Curl:

Set 1: 25 lb dumbbell: 8 reps
Set 2: 40 lb dumbbell: 5 (negative) reps
Set 3: 30 lb dumbbell: 6 reps

Seated Leg-raises:

4 sets: 15 reps each set

Cardio:

pwo: stationary bike: 45 minutes


Session comments:Today was a low-energy day...Strength and Endurance were both low. Starting to increase the reps on my exercises this week.. even the compound lifts, in an attempt to condition myself for the shift in training that starts on Monday.

Narkissos

[IBdmfkr]

Thanks YGPM, don't want to clog your thread. Keep it up bro.

[*Narkissos*]

Thanks YGPM, don't want to clog your thread. Keep it up bro.

Got it YGPM yourself

---------------------
Friday 14th July 2006

Chest; Triceps; Calves; Abs; Hamstrings; Cardio

Had a brief posing session before the start of training...

Shoulder-width-grip Barbell Bench press:

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

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

Incline Dumbbell Press:

Set 1: 80 lb dumbbells: 9 reps
Set 2: 100 lb dumbbells: 6 reps
Set 3: 100 lb dumbbells: 4 reps; 65 lb dumbbells: 4 reps

Dumbbell Pullover:

Set 1: 60 lb dumbbell: 12 reps
Set 2: 80 lb dumbbell: 6 reps
Set 3: 70 lb dumbbell: 8 reps

Tricep Pressdowns:

Set 1: 45 lbs: 15 reps
Set 2: 55 lbs: 10 reps
Set 3: 75 lbs: 6 reps; 45 lbs: 6 reps
Set 4: 75 lbs: 6 reps; 45 lbs: 7 reps

[Leg-press station] Calf-raises:

4 sets: 300 lbs: 20 reps each set

Hanging leg-raises:

4 sets: 15 reps each set

Laying Leg-curls:

Set 1: 45 lbs: 20 reps + 10 partials
Set 2: 90 lbs: 10 reps + 6 partials
Set 3: 90 lbs: 8 reps + 5 partials
Set 4: 90 lbs: 12 partials

**Partials were done from the midpoint of the exercise.. to the top (point of full contraction)...

Cardio:

pwo: stairmaster: 25 minutes + 20-minute walk home.

Good session...

Nark

[JohnboyF]

Hey Nark, I have been following your thread closley. I was curious I see you doing 1-2 excerisces for abs with 4 sets. Is this very effective? I mean can you get away with this because of all the cardio? Say if your on a lean mass kinda stage could your abs come out with this approach? ( with diet and cardio of course)

[*Narkissos*]

Hey Nark

Hey man.

I have been following your thread closley.

Thanks

I was curious I see you doing 1-2 excerisces for abs with 4 sets.

1 exercise actually

Is this very effective?

For me? Yes. I don't train abs directly off-season... They get indirectly stimulated from heavy compound exercises (they contract to stabalise the torso tru-out)... so they grow. I just do one exercise.. low sets, high frequency to get them 'sharp' (pushing out subcutaneous water and such).. In combination with cardio and diet of course

I mean can you get away with this because of all the cardio? Say if your on a lean mass kinda stage could your abs come out with this approach? ( with diet and cardio of course)

'get away with it?' You don't need to kill abs to get 'em.

Yea if you're on a lean mass phase you could get your abs to show (providing you've built the muscle) with this approach.

Nark

[JohnboyF]

I'm gonna try your approach ed one set... thanks again for the journal and the sound and informative advice.

[*Narkissos*]

I'm gonna try your approach ed one set... thanks again for the journal and the sound and informative advice.

No prob man
-----------------

Saturday 15th July 2006

Cardio: Treadmill: 1 hour

[*Narkissos*]

Monday 17th July 2006

Shoulders; abs; Cardio

General warm-up: Chins: bodyweight: 4 sets: 8 reps each set

Seated Dumbbell Press:

warm-up: 30 lb dumbbells: 15 reps
warm-up: 60 lb dumbbells: 12 reps

Set 1: 80 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 6 (negative) reps
Set 3: 80 lb dumbbells: 8 reps (6 unassisted+ 2 assists)

Seated Dumbbell Lateral Raises:

Set 1: 25 lb dumbbells: 10 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 5 reps; 25 lb dumbbells: 7 reps [dropset]

Bent Lateral Raises:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 60 lb dumbbells: 8 reps; 40 lb dumbbells: 4 reps [dropset]
Set 3: 60 lb dumbbells: 8 reps

Underhand Grip Barbell Shrugs:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 8 reps
Set 3: 315 lbs: 6 reps [w/ straps]

Cardio:

pwo: Inclined Treadmill: 45 minutes + 20 minute walk home

Good session...

Narkissos

[chest6]

I've noticed the chins as a "general warmup" lately... Do you feel that doing chins would mess with recovery for your back/biceps? Esp 4 sets....?

[*Narkissos*]

I've noticed the chins as a "general warmup" lately... Do you feel that doing chins would mess with recovery for your back/biceps? Esp 4 sets....?

Not at all.

That's a discussion for the PMs tho.. hit me up

---------------------------------
Tuesday 18th July 2006

Legs; Abs; 'cardio'

Squats:

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

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 4 reps; 225 lbs: 6 reps

Laying Leg-curls:

warm-up: 45 lbs: 20 reps

3 sets: 90 lbs: 12 reps

Seated Angled Calf-raise:

Set 1: 90 lbs: 8 reps
Set 2: 180 lbs: 10 reps
Set 3: 270 lbs: 10 reps
Set 4: 360 lbs: 8 reps
Set 5: 360 lbs: 8 reps

Hanging leg-raises:

1 set: 12 reps

Incline sit-ups:

3 sets: 15 reps each set

'Cardio':

pwo: 25 minute walk home

Really poor session energy-wise.. No pump to speak of.

Narkissos

[taiboxa]

[B]Monday 17th July 2006

Shoulders; abs; Cardio
Cardio:

pwo: Inclined Treadmill: 45 minutes + 20 minute walk home

Good session...

Narkissos

does an hour of pwo cardio after lifting not induce greater muscle loss due to cortisol build up?

[*Narkissos*]

does an hour of pwo cardio after lifting not induce greater muscle loss due to cortisol build up?

who knows?
maybe i should get some bloodwork run after i do it daily

Honestly it's never been a prob for me.. I think the cortisol build-up theory is over-rated. If an extended session negated muscle growth to a significant degree, there'd be no big strong-men. Dudes doing strongman training train at maximal poundage and intensity for 3 hours and shit like that.. right?

-------------------------------------------
Thursday July 20th 2006

Back; biceps; Abs

notes: rode my bike to and from the gym today.

Deadlifts:

warm-up: bare bar: 3 sets: 15 reps each set

Set 1: 135 lbs: 15 reps [raw: no belt no straps]
Set 2: 315 lbs: 12 reps [raw: no belt no straps]
Set 3: 405 lbs: 4 reps [raw: no belt no straps]

Barbell Row:

Set 1: 135 lbs: 12 reps [raw: no belt no straps]
Set 2: 225 lbs: 5 reps; 135 lbs: 7 reps [raw: no belt no straps]
Set 3: 225 lbs: 4 reps; 135 lbs: 6 reps [raw: no belt no straps]

V-bar [neutral grip] Lat-machine pulldown:

Set 1: 145 lbs: 10 reps
Set 2: 200 lbs: 4 reps; 145 lbs: 6 reps
Set 3: 200 lbs: 5 reps; 145 lbs: 5 reps; 125 lbs: 5 reps

Chins superset with Behind-the-neck pulldowns@105 lbs:

Set 1: Chins: 6 reps/ pulldowns: 8 reps
Set 2: Chins: 5 reps/ pulldowns: 6 reps
Set 3: Chins: 6 reps/ pulldowns: 6 reps

Standing Close-grip Barbell Curls:

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

Set 1: 105 lbs: 8 reps; 65 lbs: 4 reps
Set 2: 125 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 4 reps
Set 3: 105 lbs: 6 reps; 65 lbs: 4 reps

[preacher bench] Hammer curls:

3 sets: 25 lb dumbbells: set 1: 7 reps; set 2: 6 reps; set 3: 6 reps

Low-incline sit-ups:

4 sets: 15 reps each set

Good session overall... Didn't do any cardio today however. Had a freak accident in the gym which forced me to retire for the evening.

Narkissos

[*Narkissos*]

Friday 21st July 2006

Chest; Triceps; Abs

notes: rode my bike to and from the gym today.


Incline Barbell Press:

I used a shoulder-width grip here.. Lowering the bar to my clavicle on each rep.

warm-up: 3 sets: 10 reps each set

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 8 reps
Set 3: 185 lbs: 6 reps
Set 4: 225 lbs: 4 assisted reps; 135 lbs: 4 reps [drop-set]
Set 4: 225 lbs: 5 assisted reps; 135 lbs: 4 reps [drop-set]

Incline Dumbbell Press:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 100 lb dumbbells: 6 reps [2 unassisted; 4 assisted]
Set 3: 80 lb dumbbells: 8 reps

Dumbbell Pullover:

3 sets: 60 lb dumbbell: 12 reps each set

Parallel Bar dip:

4 sets: bodyweight: 6 reps each set

Tricep Pressdowns:

Set 1: 45 lbs: 15 reps
Set 2: 45 lbs: 15 reps
Set 3: 85 lbs: 5 reps; 65 lbs: 5 reps; 45 lbs: 5 reps [drop-set]

High-Incline Sit-up:

4 sets: 20 reps each set

Great session...

Narkissos

[*Narkissos*]

Monday 24th July 2006

Shoulders; Abs; Cardio

notes: Rode my bike to and from the gym today...

General warm-up: Chins: 3 sets: bodyweight: Set 1: 10 reps; Set 2: 10 reps; Set 3: 8 reps

Seated Dumbbell Press:

Set 1: 40 lb dumbbells: 20 reps
Set 2: 40 lb dumbbells: 16 reps
Set 3: 60 lb dumbbells: 8 reps
Set 4: 80 lb dumbbells: 6 reps (3 plus 3 assists.)
Set 5: 100 lb dumbbells: 4 negatives; 60 lb dumbbells: 4 negs; 40 lb dumbbells: 3 reps (failed)
Set 6: 60 lb dumbbells: 8 reps

Standing Dumbbell Lateral Raise:

Set 1: 40 lb dumbbells: 8 reps
Set 2: 50 lb dumbbells: 5 reps; 40 lb dumbbells: 5 reps; 30 lb dumbbells: 5 reps
Set 3: 40 lb dumbbells: 6 reps; 30 lb dumbbells: 6 reps
Set 4: 30 lb dumbbells: 12 reps

Bent Lateral Raises:

Set 1: 60 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 80 lb dumbbells: 6 reps; 40 lb dumbbells: 6 reps

Behind-the-neck Shrugs:

Set 1: 135 lbs: 12 reps
Set 2: 185 lbs: 8 reps
Set 3: 185 lbs: 10 reps
Set 4: 185 lbs: 7 reps
Set 5: 185 lbs: 6 reps

Hanging Leg-raises:

4 sets: 12 reps each set

Hang Cleans:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 1 rep
Set 3: 185 lbs: 1 rep
Set 4: 135 lbs: 6 reps

Cardio: pwo: Inclined Treadmill: 45 minutes

Good session...

Narkissos