My training Journal...

[*Narkissos*]

Almost there bud..keep your eye on the prize

No problem bro, I have been following along the whole way..just been a little quiet. BTW< your are 4 days out.....YOU ARE SUPPOSED TO FEEL FLAT!!! You know this. I think you will be pleased once you peak. Stay focused

Jeez..i dunno what i'd do without you guys.

Thanks for the prodding

Nark

[*Narkissos*]

FIRST DAY BACK TO TRAINING..WOOT!!!!

---------------------------------------
Monday 28th August 2006

Chest; Arms; Abs

General shoulder warm-up:

Seated Lateral raise: 3 sets: 10 lb dumbbells: 15 reps each set
[Light] Seated dumbbell Press: 3 sets: 10 lb dumbbells: 15 reps each set

Close-grip Bench Press:

warm-up: 2 sets: bare bar: 10 reps each set
warm-up: 3 sets: 135 lbs: 6 reps each set

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

Incline dumbbell Press:

warm-up: 2 sets: 60 lb dumbbells: 6 reps each set
warm-up: 1 set: 80 lb dumbbells: 6 reps

Set 1: 100 lb dumbbells: 3 reps
Set 2: 100 lb dumbbells: 3 reps

[Shoulder-width] Barbell Bench Press:

warm-up: 135 lbs: 6 reps

3 sets: 225 lbs: 4 reps each set (w/ assists on the latter part of the set)

Incline Dumbbell Fly:

warm-up: 1 set: 30 lb dumbbells: 8 reps
warm-up: 1 set: 40 lb dumbbells: 8 reps

Set 1: 60 lb dumbbells: 8 reps
Set 2: 60 lb dumbbells: 8 reps

Dumbbell Pullovers:

warm-up: 1 set: 80 lb dumbbell: 8 reps

Set 1: 100 lb dumbbell: 8 reps
Set 2: 100 lb dumbbell: 8 reps

Bench dip:

This actually not done with benches.. I did these in the power rack.. Weight was added in 45 lb plate increments... placing the plates on my lap.

warm-up: 1 set: bodyweight: 10 reps

Set 1: 90 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 180 lbs: 7 reps; 135 lbs: 4 reps

Tricep Pressdowns:

Set 1: 45 lbs: 15 reps
Set 2: 65 lbs: 12 reps
Set 3: 105 lbs: 6 [partner-assisted negative] reps; 65 lbs: 6 reps [dropset]

Seated Alternated Dumbbell Curls:

No prior warm-up...

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

Hanging Leg-raises:

3 sets: 25 reps each set**

**I did reps in 3 different ranges per set: 1st 10 reps from mid-point to point of peak contraction.. second 10 reps from full extention to mid point.. last 5 reps were full range reps.

Comments: Rode my bike to and from the gym today.. was a pretty good session overall. I believe i'll start doing cardio again from tomorrow.

Narkissos

[chest6]

Finally..I was so lost in this forum without this thread

[mark_newcastle]

glad to see u back training nark, hope you enjoyed your first session

all the best

[*Narkissos*]

Thanks guys..

For those that missed it.. Here is my posing video from Nationals

Edited and uploaded by Carlos_E

http://youtube.com/watch?v=2JJoWyA6EBA

[JohnboyF]

Nark,

I thought you don't train abs directly in the offseason?

[*Narkissos*]

Nark,

I thought you don't train abs directly in the offseason?

I don't usually.. but i'm trying something new.. Not sure for how long tho.

Imma monitor it this time around.. cus i think my ab growth got out of hand over this year's contest prep.. I tried abs 4-5 times per week this time around and i gained 2" on my waist. (From 25.5"/26.5"- 28" )

[*Narkissos*]

Tuesday 29th August 2006

Legs

General warm-up: Bike ride to gym...

Leg-press:

warm-up: 2 sets: 120 lbs: 20 reps each set
warm-up: 2 sets: 300 lbs: 20 reps each set

Set 1: 480 lbs: 20 reps

Hack-squats:

3 sets: 120 lbs: 10 reps each set

Laying Leg-curls:

Set 1: 90 lbs: 12 reps
Set 2: 90 lbs: 12 reps
Set 3: 135 lbs: 8 reps
Set 4: 90 lbs: 10 reps

Seated Angled Calf-raise:

Set 1: 180 lbs: 10 reps
Set 2: 360 lbs: 10 reps
Set 3: 450 lbs: 10 reps
Set 4: 540 lbs: 10 reps [Personal Best]

Pretty decent session.. Day 2 of my return to training.

Narkissos

[*Narkissos*]

Thursday 31st August 2006

Shoulders; Triceps

General warm-up: laterals; bent laterals; front raises; with 8 lb dumbbells..

Seated Dumbbell Press:

warm-up: 3 sets: 30 lb dumbbells: 10 reps each set
warm-up: 1 set: 45 lb dumbbells: 6 reps
warm-up: 1 set: 60 lb dumbbells: 6 reps

Set 1: 80 lb dumbbells: 6 reps [4 reps + 2 assists]
Set 2: 100 lb dumbbells: 4 [assisted] reps
Set 3: 100 lb dumbbells: 4 [assisted] reps

Behind-the-Neck Shrugs:

warm-up: 1 set: bare bar: 15 reps
warm-up: 1 set: 135 lbs: 15 reps [pause @ top of each rep]
warm-up: 1 set: 225 lbs: 8 reps [pause @ top of each rep]

Set 1: 405 lbs: 4 reps; 315 lbs: 3 reps; 225 lbs: 6 reps; 135 lbs: 6 reps
Set 2: 315 lbs: 8 reps

Close-grip Bench Press:

warm-up: 1 set: bare bar: 20 reps
warm-up: 2 sets: 135 lbs: 12 reps [first set]; 10 reps [second set]

Set 1: 225 lbs: 4 [assisted] reps
Set 2: 185 lbs: 3 reps; 135 lbs: 3 reps

Pretty decent session.. Day 3 of my return to training.

Narkissos

[JohnboyF]

Just noticed the sets only 2 working sets in the off-season...any reasoning?

[*Narkissos*]

None per se... trying to avoid gad-awful soreness that Monday's session brought about

[*Narkissos*]

Friday 1st September 2006

Back; Biceps; Calves

Seated Calf-raises:

warm-up: 50 lbs: 15 reps
warm-up: 50 lbs: 10 reps
warm-up: 50 lbs: 10 reps

Set 1: 100 lbs: 10 reps
Set 2: 150 lbs: 8 reps
Set 3: 100 lbs: 10 reps

Chins:

6 sets: bodyweight: 6 reps each set

Deadlifts:

warm-up: 2 sets: bare bar: 10 reps ea.
warm-up: 135 lbs: 5 reps [no belt; no straps]
warm-up: 225 lbs: 5 reps [no belt; no straps]
warm-up: 315 lbs: 5 reps [no belt; no straps]

Set 1: 495: failed attempt
Set 2: 405 lbs: 5 reps [w/belt & straps]

V-bar Pulldowns:

no warm-up..

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

Barbell Row:

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

one-arm Dumbbell Preacher Curls:

Set 1: 30 lb dumbbell: 10 reps
Set 2: 30 lb dumbbell: 8 reps
Set 3: 30 lb dumbbell: 8 reps

Good session.. nice poundage overall. Disappointed that my deadlift strength has fallen by over 100 lbs.. but working towards getting it back up there

Narkissos

[*Narkissos*]

Monday 4th September 2006

Chest; Tris; Delts

Barbell Flat Bench: Shoulder-width Grip

warm-up: 3 sets: bare bar: 10 reps ea.
warm-up: 2 sets: 135 lbs: 6 reps ea.

Set 1: 225 lbs: 4 reps [w/assists]
Set 2: 315 lbs: 2 negatives; 225 lbs: 3 negatives; 135 lbs: 3 reps

Incline Dumbbell Press:

warm-up: 80 lb dumbbells: 6 reps

Set 1: 120 lb dumbbells: 3 assisted reps; 80 lbs dumbbells: 5 reps (3 + 2 assists)
Set 2: 120 lb dumbbells: 3 assisted reps; 80 lbs dumbbells: 3 assisted reps
Set 3: 120 lb dumbbells: 3 assisted reps; 80 lbs dumbbells: 5 reps (2 + 3 assists)

rep-out set: 80 lb dumbbells: 6 reps


Seated Barbell Shoulder press: Shoulder-width grip

warm-up: bare bar: 8 reps

4 sets: 135 lbs: 5 reps each set**

**disappointing..No where near my previous strength

Bench Dip:

weight **45-lb plates** placed in lap..

Set 1: 90 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 225 lbs: 5 reps; 90 lbs: 3 reps
Set 4: 180 lbs: 4 reps; 90 lbs: 3 reps**

**This set actually started with 270 lbs.. but training partner number 3 dropped two 45-lb plates on my lap (on top of the pile of 4 already there) so violently that it jarred my shoulder and elbow.. so had to strip it.. and cuss him out

Tricep Press down:

Set 1: 55 lbs: 15 reps
Set 2: 65 lbs: 10 reps
Set 3: 105 lbs: 6 partner-assisted forced reps.

'ok' session.. nothing spectacular.

Narkissos

[chest6]

Good session.. nice poundage overall. Disappointed that my deadlift strength has fallen by over 100 lbs.. but working towards getting it back up there

Narkissos

Yeah...cutting did the same thing to me. Then again..I wasnt dieting for a show like you were so yours is much worse..itll get back there in a month or so

[*Narkissos*]

Tuesday 5th September 2006

Legs

RETRIBUTION!!!

General warm-up:

Leg-press:

Set 1: 120 lbs: 20 reps
Set 2: 300 lbs: 20 reps
Set 3: 480 lbs: 20 reps

Barbell Squat:

warm-up: 2 sets: 135 lbs: 10 reps each set

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps (oooooooooo yea baby!)
Set 3: 405 lbs: 3 reps [w/spots]; 315 lbs: 5 reps (dropset)

Hack-Squats:

Set 1: 120 lbs: 10 reps
Set 2: 210 lbs: 10 reps
Set 3: 300 lbs: 3 reps; 210 lbs: 3 reps

I think i may scale back on the weight here.. My training partner noted that i didn't go deep enough on the exercise.. negating the point of doing 'em in the first place. Will go back to 120 lbs (maybe 170 lbs) and hit ass-to-ground.. instead of 300 lbs to parallel.

Laying Leg-curls:

warm-up: 90 lbs: 15 reps [slow: continuous tension]
warm-up: 90 lbs: 15 reps [slow: continuous tension]

Set 1: 180 lbs: 4 partner-assisted reps; 90 lbs: 6 reps [failure]; 90 lbs: 5 forced reps

KILLER!

Seated Angled Calf-raise:

Set 1: 180 lbs: 10 reps
Set 2: 360 lbs: 10 reps
Set 3: 540 lbs: 8 reps
Set 4: 540 lbs: 6 reps; 450 lbs: 3 reps

AWESOME SESSION!

Narkissos

[*Narkissos*]

Wednesday was a rest day

Hamstrings were sore to a crippling degree.. as was much everything else so i took Thursday 7th September off


Nark

[*Narkissos*]

Friday 8th September 2006

Back; Biceps; Calves

note: training partner (bajanbastard) stole my belt lol.. so this session was done without the lumbar support i'd usually incorporate on the heavier sets.

Deadlifts:

warm-up: bare bar: 3 sets: 10 reps ea.
warm-up: 2 sets: 135 lbs: 5 reps ea. [raw]
warm-up: 225 lbs: 5 reps [raw]
warm-up: 315 lbs: 5 reps [raw: pronounced adductor pain..possibly residual cramping caused by tuesday's leg session...]

Set 1: 405 lbs: 5 reps [w/ straps]

Barbell Row:

warm-up: 135 lbs: 15 reps

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

Low-pulley Row:

3 sets: 145 lbs: 8 reps ea.

Front Pulldowns:

3 sets: 145 lbs: 8 reps ea.

Reverse-grip Barbell Pullover:

warm-up: bare bar: 15 reps

3 sets: 45 lbs: 15 reps ea.

Barbell Shrugs: in front

warm-up: bare bar: 15 reps
warm-up: 135 lbs: 15 reps

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

Seated Calf-raises:

warm-up: 3 sets: 50 lbs: 10 reps ea.

Set 1: 90 lbs: 10 reps

Adjusted the machine at this point to increase the range of motion.. so the stretch in the end position was even more killer. This limited overall poundage.

3 sets: 100 lbs: 10 reps ea.

Incline Dumbbell Curl:

4 sets: 30 lb dumbbells: 10 reps ea.

Great overall session. Was late in the day so i was feeling a bit tired.. Took a lil longer moving between exercises than i should've... but good overall all the same. Still disappointed with deadlift total.

Narkissos

[*Narkissos*]

Monday 11th September 2006

Chest; Delts; Arms; Abs; Cardio

General Warm-up: Chins: 4 sets: bodyweight: 6 reps each set

Flat Barbell Benchpress: Shoulder-width grip...

warm-up: bare bar: 2 sets: 10 reps each set
warm-up: 135 lbs: 6 reps
warm-up: 185 lbs: 6 reps

Set 1: 225 lbs: 6 reps (2 + 4 assists)
Set 2: 225 lbs: 3 reps
Set 3: 225 lbs: 2 reps; 135 lbs: 8 reps

Incline Dumbbell Bench:

Set 1: 100 lb dumbbells: 4 reps
Set 2: 120 lb dumbbells: 4 assisted reps
Set 3: 120 lb dumbbells: 4 assisted reps
Set 4: 100 lb dumbbells: 4 reps (2 + 2 assists)

Seated Barbell Shoulder Press: shoulder-width grip...

warm-up: bare bar: 15 reps
warm-up: 2 sets: 135 lbs: 7 reps each set

Set 1: 185 lbs: 5 reps w/ assists
Set 2: 185 lbs: 5 asisted reps

Experienced a strain to my left trapezius muscle during this part of the workout. Not sure how it was sustained tho.. as my head was in a neutral position tru-out...

Tricep Pressdowns:

Set 1: 55 lbs: 15 reps
Set 2: 75 lbs: 12 reps
Set 3: 95 lbs: 6 reps; 75 lbs: 4 reps; 55 lbs: 4 reps

Seated Alternate Dumbbell Curls:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 60 lb dumbbells: 5 reps; 40 lb dumbbells: 5 reps
Set 3: 40 lb dumbbells: 10 reps

Decline Sit-ups:

3 sets: 15 reps each set

Cardio: pwo: walk home: 25 minutes

Good session..cept the trap strain.

Narkissos

[chest6]

60lb dumbbells for curls...hoowww

[*Narkissos*]

60lb dumbbells for curls...hoowww

w/ clean form.

Trying to get back up to the 80s

Lightweight baybeee!!

[JohnboyF]

Nark,

Tricep Pushdown with a dumbell?

[*Narkissos*]

Nope.. machine

[JohnboyF]

Whoops I'm slow.!

[*Narkissos*]

Tuesday 12th September 2006

Legs; Abs

General warm-up: Legpress:

Set 1: 120 lbs: 20 reps
Set 2: 300 lbs: 20 reps
Set 3: 480 lbs: 20 reps

Barbell Squats:

No belt...

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 6 reps w/ spotter's assistance

Laying Leg-curl:

Set 1: 135 lbs: 8 reps
Set 2: 90 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 180 lbs: 5 forced reps; 90 lbs: 5 reps; 90 lbs: 5 forced reps

Seated Angled Calf-raise:

warm-up: 2 sets: 180 lbs: 15 reps each set

3 sets: 360 lbs: 10 reps each set

Roman Chair Sit-ups:

3 sets: 12 reps each set

Awesome session!

Narkissos

[*Narkissos*]

Thursday 14th September 2006

Shoulders; Triceps; Abs

Seated Barbell Shoulder Press:

Starting position: Barbell on floor.. cleaned to overhead..then squatted to seated position.

warm-up: 2 sets: bare bar: 10 reps each set
warm-up: 1 set: bare bar: 15 reps
warm-up: 2 sets: 135 lbs: 10 reps each set

Set 1: 185 lbs: 9 reps [w/ assists during]
Set 2: 225 lbs: 3 reps [w/ assists].. took 3 attempts to clean this weight
Set 3: 225 lbs: 3 reps [w/ assists].. cleaned it on the first try.. found the 'groove'.

Rep-out set: 135 lbs: 15 reps [12 reps failure.. 3 forced reps]

Behind-the-Neck Shrugs:

warm-up: 135 lbs: 15 reps

3 sets: 225 lbs: 10 reps each set

Close-grip Benchpress:

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

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

Parallel Bar dip:

4 sets: bodyweight: 8 reps each set

Roman Chair Sit-ups:

3 sets: 15 reps each set

Awesome session.. things are really picking up again!

Narkissos

[*Narkissos*]

Friday 15th September 2006

Back; Biceps; Calves; Abs

Stiff-leg Deadlifts: done on a 6" platform..and lowering past the platform on every rep

No straps.. No belt.

warm-up: bare bar: 15 reps
warm-up: 2 sets: 135 lbs: 10 reps each set

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 8 reps

Chins:

Set 1: bodyweight: 6 reps
Set 2: bodyweight: 6 reps
Set 3: bodyweight: 5 reps
Set 4: 45 lbs: 4 forced reps
Set 5: bodyweight: 5 reps

Barbell Row: done on a 6" platform.. lowering past the platform on every rep...

Torso parallel to floor.. grip outside of shoulder width.

warm-up: 2 sets: 135 lbs: 12 reps each set

Set 1: 185 lbs: 8 reps

V-bar Pulldowns:

warm-up: 2 sets: 145 lbs: 10 reps each set

Set 1: 225 lbs: 8 forced reps; 125 lbs: 5 reps [failure]

Incline Dumbbell curl:

Set 1: 30 lb dumbbells: 10 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 4 reps; 20 lb dumbbells: 4 reps
Set 4: 30 lb dumbbells: 10 reps

Calf press: done on the legpress station...

warm-up: 2 sets: 300 lbs: 10 reps each

Set 1: 480 lbs: 10 reps
Set 2: 660 lbs: 10 reps
Set 3: 750 lbs: 8 reps
Set 4: 660 lbs: 8 reps

Roman Chair Sit-ups:

3 sets: 15 reps each set

Nice session!

Narkissos

[*Narkissos*]

Monday 18th September 2006

5:30 a.m.

Chest; Tris; Bis; 'Cardio'

Flat Dumbbell Press:

warm-up: 3 sets: 60 lb dumbbells: 10 reps each set
warm-up: 1 set" 80 lb dumbbells: 10 reps

Set 1: 100 lb dumbbells: 8 reps
Set 2: 120 lb dumbbells: 6 reps w/ assists
Set 3: 110 lb dumbbells: 6 reps (3 unassisted + 3 assists just past sticking point)

Incline Dumbbell press:

Set 1: 100 lb dumbbells: 6 reps
Set 2: 110 lb dumbbells: 4 reps (2 unassisted + 2 assists)
Set 3: 100 lb dumbbells: 5 reps

Dumbbell pullover: deep breathing.. full stretching..

Set 1: 60 lb dumbbell: 15 reps
Set 2: 80 lb dumbbell: 12 reps
Set 3: 80 lb dumbbell: 10 reps

Dumbbell French Press:

warm-up: 2 sets: 60 lb dumbbell: 12 reps each set

Set 1: 80 lb dumbbell: 6 reps
Set 2: 100 lb dumbbell: 7 reps
Set 3: 120 lb dumbbell: 3 reps w/ assists; 80 lb dumbbell: 3 reps; 60 lb dumbbell: 4 reps [total muscular failure]

Standing [Straight bar] Barbell curl:

warm-up: bare bar: 12 reps

Set 1: 75 lbs: 12 reps
Set 2: 75 lbs: 10 reps
Set 3: 125 lbs: 5 reps; 75 lbs: 5 reps
Set 4: 75 lbs: 10 reps

Cardio: pwo: walk home: 30 minutes

Nice session

Narkissos

[*Narkissos*]

missed tuesday's and wednesday's a.m. session due to insomnia that's been plaguing me over the last couple weeks...

[*Narkissos*]

missed tuesday's and wednesday's a.m. session due to insomnia that's been plaguing me over the last couple weeks...

Wednesday's evening make-up session...

Decided not to train hamstrings because it'll impede friday's back session..due to the proximity of the two sessions.

Wednesday 20th September 2006

Quads; Calves

7 p.m.

Comment: Still haven't slept for a couple days.. and spent the whole day at school.. but i got 30 minutes nap prior to going to the gym. Hopefully that'll be 'enough'...

Leg-press: a.k.a. 'general warm-up'...

Set 1: 120 lbs: 20 reps
Set 2: 300 lbs: 20 reps
Set 3: 480 lbs: 20 reps
Set 4: 660 lbs: 20 reps [personal best]
Set 5: 750 lbs: 10 reps**

** Was gonna try for 20 reps here.. but quit at 10.. Didn't make sense pushing it as i only use the leg-press as a 'general warm-up' lol.

Squats:.. no belt...

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 6 reps
Set 5: 405 lbs: 4 reps
Set 6: 315 lbs: 10 reps

Had a (160 lb) spotter touching my rib-cage on set 4.. so i had no idea just how much assistance i got.. so on set 5.. i told him not to touch me.. Set 5 was totally raw.

Set 6 was the rep-out set... Wasn't done til failure.. just til desired reps were acheived.

Seated Angled Calf-raise:

Set 1: 180 lbs: 10 reps
Set 2: 360 lbs: 10 reps
Set 3: 540 lbs: 8 reps
Set 4: 540 lbs: 8 reps

all round? AWESOME WORKOUT!

Narkissos

[chest6]

405 for 6? Nuttin but a peanut its comin back full swing

[taiboxa]

omg after looking at yours and chests log.. i feel PATHETIC LOL im weak compared to u 2 now ...
i hate my life

[chest6]

is the cast still on? )

[taiboxa]

is the cast still on? )

lol how would i be working out w/ a cast!
im like in week 1.62 and i am SO WEAK even 275 FELT heavy and remember good ol'days when i could do 315 for 18 now u and nark probably got me beat!

anyways props to the log nark! u sexy fatty!

[*Narkissos*]

Friday 22nd September.. didn't train: insomnia

[WidowMaker]

Friday 22nd September.. didn't train: insomnia

I know how this is, I've ben here quite a few times in my life also.
This is a good place to learn somthing about BB., Nark's logs. lol.


Widow

[*Narkissos*]

Monday 25th September 2006

Chest; Shoulders; Triceps; Abs

General warm-up: pushups: 2 sets: bodyweight: 10 reps each set

Flat Dumbbell Bench press:

warm-up: 60 lb dumbbells: 6 reps
warm-up: 80 lb dumbbells: 6 reps

Set 1: 100 lb dumbbells: 6 reps
Set 2: 110 lb dumbbells: 6 reps (3 + 3 w/ spots)

Incline Dumbbell Bench Press:

Set 1: 100 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 5 reps
Set 3: 100 lb dumbbells: 4 reps
Set 4: 80 lb dumbbells: 8 reps [rep-out set]

Lateral Raise: standing...

Used as a warm-up to the shoulder presses: constant tension.. controlled reps..

1 set: 15 lb dumbbells: 12 reps

Seated Barbell Press:

Cleaned the barbell from the floor to shoulder height..then sat down and started pressing

3 sets: 115 lbs: 10 reps each set

Barbell Upright rows:

3 sets: 75 lbs: 8 strict reps each set
Set 4: 125 lbs: 6 reps [explosive]; 75 lbs: 6 reps [controlled]

Tricep Pressdowns:

3 sets: 55 lbs: 20 reps each set [killer pump.. probably due to high-rep change]

One-arm Dumbbell French press:

3 sets: 20 lb dumbbells: 10 reps each arm each set

Steep Decline situp:

3 sets: 15 reps each set

Fast and hard session... no complaints..Inhuman pump

Narkissos

[*Narkissos*]

I know how this is, I've ben here quite a few times in my life also.
This is a good place to learn somthing about BB., Nark's logs. lol.


Widow

lol..Thanks for following.. and welcome back

---------------
Wednesday 27th September 2006

Legs

Leg-press:

Set 1: 120 lbs: 20 reps--'warm-up': short rest periods between sets
Set 2: 300 lbs: 20 reps--'warm-up': short rest periods between sets
Set 3: 480 lbs: 20 reps--'warm-up': short rest periods between sets

Set 4: 660 lbs: 10 reps
Set 5: 750 lbs: 8 reps

Barbell Squats: no belt.. no spotter..

Set 1: 135 lbs: 10 reps--'warm-up': short rest periods between sets
Set 2: 225 lbs: 10 reps--'warm-up': short rest periods between sets

Set 3: 315 lbs: 10 reps--'feel set'

Set 4: 405 lbs: 3 reps; 315 lbs: 5 reps--'drop set': not til failure

Laying Leg-curl:

4 sets: 90 lbs: 10 reps each set

Adductor Machine:

Set 1: 50 lbs: 10 reps
Set 2: 70 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 110 lbs: 10 reps

Seated Angled Calf Raise:

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

Sweet Betsy!

Narkissos

[*Narkissos*]

Friday 29th September 2006

Back; Biceps/forearms

Chins:

Shoulder width grip: 2 sets: bodyweight: 8 reps each set
Wide grip: 4 sets: bodyweight: 6 reps each set

Barbell row: Outside shoulder width grip.. done standing on a 6" platform.. lowering past platform on every rep

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

Set 1: 135 lbs: 12 reps
Set 2: 135 lbs: 12 reps
Set 3: 185 lbs: 8 reps
Set 4: 225 lbs: 5 reps; 135 lbs: 7 reps--'dropset'

[v-bar] Low pulley Row:

Set 1: 125 lbs: 10 reps
Set 2: 125 lbs: 10 reps
Set 3: 145 lbs: 8 reps
Set 4: 200 lbs: 6 reps; 145 lbs: 6 reps

Underhand grip Lat pulldowns:

Set 1: 105 lbs: 10 reps
Set 2: 125 lbs: 10 reps
Set 3: 145 lbs: 8 reps
Set 4: 200 lbs: 5 forced reps; 125 lbs: 5 reps

Seated Alternate Dumbbell Curls:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 60 lb dumbbells: 5 reps; 30 lb dumbbells: 5 reps; 20 lb dumbbells: 5 reps--'dropset'

Standing Barbell Curl:

Set 1: 75 lbs: 10 reps [strict]
Set 2: 125 lbs: 5 reps [explosive]; 75 lbs: 5 reps [strict]--'dropset'

One-arm Dumbbell Preacher curl:

Set 1: 25 lb dumbbell: 10 reps
Set 2: 25 lbs dumbbell: 12 reps [8 reps + 4 forced reps]

Standing Reverse Barbell curl:

4 sets: 45 lbs: 12 reps each set

Awesome pump!

Narkissos

[*Narkissos*]

Monday 2nd October 2006.. 5 a.m.

Chest; Shoulders; triceps

Flat Dumbbell Bench press:

2 warm-up sets: 60 lb dumbbells: 10 reps each set

Set 1: 80 lb dumbbells: 10 reps
Set 2: 100 lb dumbbells: 10 reps
Set 3: 100 lb dumbbells: 7 reps [failure]

Incline Dumbbell Bench press:

3 sets: 80 lb dumbbells: 8 reps each set

Dumbbell Pullovers:

Set 1: 60 lb dumbbell: 15 reps
Set 2: 80 lb dumbbell: 15 reps
Set 3: 80 lb dumbbell: 15 reps

Seated Dumbbell Shoulder Press:

3 sets: 60 lb dumbbells: 8 reps each set

Tricep Pressdowns: shoulder-width grip.. elbows tucked into sides

Set 1: 55 lbs: 15 reps
Set 2: 75 lbs: 15 reps
Set 3: 75 lbs: 10 reps [failure]

Not bad overall...

Narkissos

[*Narkissos*]

Tuesday 3rd October 2006... 5 a.m.

Legs

Leg-press:

warm-up: 3 sets: 120 lbs: 20 reps each set
warm-up: 2 sets: 300 lbs: 20 reps each set

Set 1: 660 lbs: 20 reps

Squats: no belt.. no spotter

warm-up: 135 lbs: 10 reps
wam-up: 225 lbs: 10 reps

Set 1: 315 lbs: 10 reps

Seated Leg-curl:

warm-up: 45 lbs: 15 reps

Set 1: 90 lbs: 15 reps

Hyper extensions:

2 sets: bodyweight: set 1: 15 reps; set 2: 10 reps

Seated Angled Calf-raise:

warm-up: 90 lbs: 10 reps
warm-up: 180 lbs: 10 reps
warm-up: 270 lbs: 10 reps

3 sets: 360 lbs: 10 reps each set

Sub-average session...

Narkissos