My training Journal...

[*Narkissos*]

Wednesday 4th October 2006... rest

[JohnboyF]

Just curious nark,

why do you feel the need to warmup on each exersice?

[Columbus]

Wednesday 4th October 2006... rest

Don't you hate REST days bro? Just a quick ?...how do u finagle your carbs on off days?

[*Narkissos*]

Thursday 5th October 2006...5:20 a.m.

Shoulders; Chest; Triceps

Seated Lateral raise: arms straight.. no pause at the bottom of each rep.. slow controlled reps: constant tension..

4 sets: 15 lb dumbbells: 20 reps each set

Seated Dumbbell Press:

warm-up: 40 lb dumbbell: 12 reps

Set 1: 60 lb dumbbell: 10 reps
Set 2: 80 lb dumbbell: 6 reps
Set 3: 80 lb dumbbell: 6 reps (4 + 2 spots.. past sticking point)

Barbell Upright rows:

Set 1: 75 lbs: 10 reps [strict]
Set 2: 75 lbs: 10 reps [strict]

Set 3: 125 lbs: 10 reps [explosive]

Barbell Shrugs [behind-the-back]:

warm-up: bare bar: 20 reps

Set 1: 135 lbs: 20 reps
Set 2: 135 lbs: 20 reps

Set 3: 225 lbs: 10 reps

Barbell Bench press: experimenting with very wide grip...

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

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

**none of the sets were done til failure**

Tricep Pressdowns:

Set 1: 55 lbs: 20 reps
Set 2: 75 lbs: 10 reps
Set 3: 95 lbs: 10 reps

Parallel bar dip:

3 sets: bodyweight: 10 reps each set

Great session.. sweet pump.

Narkissos

[*Narkissos*]

Just curious nark,

why do you feel the need to warmup on each exersice?

I don't

It isn't a 'warm-up' in the conventional sense.

Normally with dumbbel presses for example, i jump straight into the second exercise.. no warm-up.

In this instance i call any set under my max weight a 'warm-up'... to condition my mind so as not to be intimidated by the weight..regardless of the numerical value.

Recently i have been training at 5 a.m. however.. straight out of bed to gym.. so any set i label 'warm-up' after the first genuine warm-up (i.e. that preceding the first exercise)... is really a 'feel set'. These sets allow me to get into the groove of an exercise. With the 'groove' established, i can get explosive with my weights... and 'ridiculous' with my poundages.

Don't you hate REST days bro?

Nope.. i look forward to 'em from the beginning of the week

My training intensity is too high for me to not take rest days. I'd break down without 'em

Just a quick ?...how do u finagle your carbs on off days?

I don't... not really that is

precontest.. i keep 'em constant daily..
Offseason.. they may be slighter lower (if i decide to monitor them at all that is) on non-training days...Most times though..they're high daily... as i eat to fuel the following day's training session

Narkissos

[RuhlFreak55]

looks like a good workout there....glad to see someone besides me likes barbell upright rows

[Columbus]

I don't

It isn't a 'warm-up' in the conventional sense.

Normally with dumbbel presses for example, i jump straight into the second exercise.. no warm-up.

In this instance i call any set under my max weight a 'warm-up'... to condition my mind so as not to be intimidated by the weight..regardless of the numerical value.

Recently i have been training at 5 a.m. however.. straight out of bed to gym.. so any set i label 'warm-up' after the first genuine warm-up (i.e. that preceding the first exercise)... is really a 'feel set'. These sets allow me to get into the groove of an exercise. With the 'groove' established, i can get explosive with my weights... and 'ridiculous' with my poundages.

Nope.. i look forward to 'em from the beginning of the week

My training intensity is too high for me to not take rest days. I'd break down without 'em



I don't... not really that is

precontest.. i keep 'em constant daily..
Offseason.. they may be slighter lower (if i decide to monitor them at all that is) on non-training days...Most times though..they're high daily... as i eat to fuel the following day's training session

Narkissos

Great point about the fuel, however what if you train in the pm? Would this be different as tomorrow you could fuel your workout per se in the 3-4 meals prior.....

[*Narkissos*]

Great point about the fuel, however what if you train in the pm? Would this be different as tomorrow you could fuel your workout per se in the 3-4 meals prior.....

no...

FYI.. i usually train in the pm.

I switched back to morning training recently due to necessity.

[*Narkissos*]

Monday 9th October 5 a.m.

Chest; Back; Biceps

Comments: Got a Lung/Inner Ear infection going on.. On anti-biotics now. Missed friday's session due to mainly feeling like shit: not having energy to train; bouts of spasmic coughing etc. Missed Back on Friday... so supersetted Chest and Back today. Bad idea on reduced lung function lol.

Lat-Machine Pulldowns superset with Incline Dumbbell Press:

Set 1: 105 lbs: 15 reps/ 60 lb dumbbells: 15 reps
Set 2: 105 lbs: 15 reps/ 60 lb dumbbells: 15 reps
Set 3: 125 lbs: 10 reps/ 80 lb dumbbells: 8 reps
Set 4: 125 lbs: 10 reps/ 80 lb dumbbells: 6 reps
Set 5: 145 lbs: 10 reps/ 80 lb dumbbells: 6 reps

Short rest periods between sets...

Low pulley Row Superset with [Very Wide grip] Barbell Bench Press:

Set 1: 145 lbs: 10 reps/ 135 lbs: 10 reps
Set 2: 145 lbs: 10 reps/ 135 lbs: 10 reps
Set 3: 200 lbs: 8 reps/ 135 lbs: 10 reps

Dumbbell Pullover superset with Incline Dumbbell Fly:

3 sets: 60 lb dumbbell: 15 reps/ 30 lb dumbbells: 10 reps

One-arm Dumbbell Preacher Curl:

Set 1: 25 lb dumbbell: 15 reps
Set 2: 30 lb dumbbell: 15 reps
Set 3: 40 lb dumbbell: 8 reps

Hanging Leg-raises:

3 sets: 15 reps each set


Overall..shitty session.

Narkissos

[*Narkissos*]

Tuesday October 10th 2006 5 a.m.

Legs

Comments: Day 4 of anti-biotic therapy. Haven't had much of an appetite.. Stomach feels like shit when food's in it. Pre-training i had but a piece of fruit. Let's see what today's session brings

General warm-up:

Leg-Extensions:

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

Leg-press:

Set 1: 300 lbs: 20 reps
Set 2: 300 lbs: 20 reps
Set 3: 660 lbs: 20 reps**

**felt like i could do more.. but rep goal was pre-set

Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps**

**felt like i could do more at least 5 more comfortably.. but rep goal was pre-set. Next Leg day i may (depending on how i feel energywise).. go straight to 365 instead of 315 for the same rep range.

Seated Angled Calf-raise:

3 sets: 180 lbs: 15 reps each set
3 sets: 360 lbs: 10 reps each set

Laying Leg-curls:

2 sets: 45 lbs: 20 reps each set
2 sets: 90 lbs: 10 reps each set

Great overall session... spasmic coughing aside!

Narkissos

[*Narkissos*]

Thursday 12th October 2006 5 a.m.

Shoulders; Chest; Triceps

General Warm-up: Lateral raises: 3 sets: 15 lb dumbbells: 20 reps each set

Seated Dumbbell press:

warm-up: 2 sets: 40 lb dumbbells: 10 reps each set
warm-up: 2 sets: 60 lb dumbbells: 10 reps each set

Set 1: 80 lb dumbbells: 3 reps; 60 lb dumbbells: 3 reps; 40 lb dumbbells: 4 reps

Barbell Upright rows: rowing to chin...full trap-stretch at the bottom...

warm-up: 3 sets: 75 lbs: 10 reps each set [strict]

Set 1: 125 lbs: 10 reps [explosive]

Seated Behind-the-Neck Press:.. cleaned from bench to overhead.. then lowered behind-the-neck. Lowering the bar to traps on every rep.

Set 1: 95 lbs: 10 reps
Set 2: 95 lbs: 8 reps
Set 3: 95 lbs: 8 reps

Dumbbell Flat Bench press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 8 reps
Set 3: 100 lb dumbbells: 5 reps

Flat Dumbbell Fly:

3 sets: 40 lb dumbbells: 8 reps each set

Tricep Pressdowns: wide

Set 1: 55 lbs: 15 reps
Set 2: 75 lbs: 10 reps
Set 3: 95 lbs: 10 reps
Set 4: 95 lbs: 10 reps

Good session...

Narkissos

[*Narkissos*]

Friday 13th October..Last day of antibiotic treatment.

Didn't train today.. Went to the doc's instead. She told me i now have bronchitis.. I've had asthma since i was 18 months old so this wasn't a stretch.

She put me on the nebulizer for like 30 minutes...and prescribed 4 different asthma medications to add to my arsenal

Nark

[*Narkissos*]

Saturday 14th October 2006..9 a.m.

Hams; Back; Bis; Calves

Laying Leg-curls:

warm-up: 2 sets: 45 lbs: 20 reps each set

Set 1: 90 lbs: 10 reps
Set 2: 90 lbs: 10 reps
Set 3: 115 lbs: 10 reps
Set 4: 115 lbs: 10 reps

General warm-up [shoulder-joints]:

Seated Bent Lateral: 15 lb dumbbells: 15 reps
Seated Lateral Raises: 25 lb dumbbells: 15 reps

Chins:

4 sets: bodyweight: 6 reps each set

[V-bar] Corner Rows:

Set 1: 70 lbs: 20 reps
Set 2: 105 lbs: 12 reps
Set 3: 140 lbs: 7 reps

Lat Pulldowns:

Set 1: 105 lbs: 12 reps
Set 2: 125 lbs: 12 reps
Set 3: 145 lbs: 10 reps

Set 4: 175 lbs: 6 reps; 125 lbs: 4 reps; 105 lbs: 5 reps

Barbell Row:

warm-up: 2 sets: 115 lbs: 12 reps each set

Set 1: 185 lbs: 12 reps

Standing Barbell Curl:

warm-up: bare bar: 12 reps

3 sets: 75 lbs: 12 reps each set [strict]

One-arm Dumbbell Preacher curl:

Set 1: 40 lb dumbbell: 6 reps
Set 2: 40 lb dumbbell: 6 reps [4 + 2 spots]
Set 3: 30 lb dumbbell: 8 reps

Seated Angled Calf-raise: varying foot positions..

warm-up: 2 sets: 90 lbs: 20 reps each set

Set 1: 180 lbs: 15 reps
Set 2: 270 lbs: 10 reps
Set 3: 360 lbs: 10 reps
Set 4: 450 lbs: 10 reps
Set 5: 540 lbs: 8 reps

I think i've been wasting my time with this higher rep thing again. Back to moderate rep training for calves. Higher reps give me a greater burn.. but my calves feel functionally weaker. The 'burn' doesn't translate to higher muscle recruitment that i get with heavier weights.

pwo: walk home: 20 minutes

Great session..

Narkissos

[*Narkissos*]

Monday 16th October 2006.. 5:15 a.m.

Chest; Delts; Tris; Calves

General Shoulder warm-up:

Light lateral raises: 3 sets
[broomstick] Shoulder rotations: 3 sets**

**Haven't done these in a couple months.. Shoulders were painfully tight. These actually hurt to do.. but as i continued mobility increased

Incline Dumbbell Press:

warm-up: 50 lb dumbbells: 6 reps
warm-up: 60 lb dumbbells: 6 reps
warm-up: 70 lb dumbbells: 6 reps

Set 1: 80 lb dumbbells: 6 reps [mildly taxing]
Set 2: 100 lb dumbbells: 6 reps [failure]

Incline Dumbbell Fly:

warm-up: 30 lb dumbbells: 8 reps

Set 1: 40 lb dumbbells: 8 reps
Set 2: 50 lb dumbbells: 8 reps
Set 3: 50 lb dumbbells: 8 reps

**mobility work inserted here**

[Broomstick] Shoulder Rotations: 3 sets

Seated Dumbbell Shoulder Press:

warm-up: 50 lb dumbbells: 6 reps
warm-up: 60 lb dumbbells: 6 reps

Set 1: 70 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps [failure]

Barbell Upright rows: ...rowing to chin

Set 1: 75 lbs: 10 reps
Set 2: 75 lbs: 10 reps
Set 3: 85 lbs: 10 reps
Set 4: 85 lbs: 10 reps

All reps done in a strict manner...

Tricep Pressdowns:

warm-up: 55 lbs: 10 reps
warm-up: 65 lbs: 10 reps

Set 1: 75 lbs: 10 reps
Set 2: 85 lbs: 10 reps

One-arm Dumbbell French Press:

4 sets: 20 lb dumbbell: 8 reps each arm..each set

Standing Smith Machine Calf-raises:

warm-up: bare bar: 10 reps
warm-up: 135 lbs: 10 reps
warm-up: 135 lbs: 10 reps

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps
Set 3: 275 lbs: 10 reps

Session Duration: 1 hour...

Not bad overall...

Narkissos

[*Narkissos*]

Tuesday 17th October 2006.. 5:05 a.m.

Quads; Hams;

Laying Leg-curl:

Warm-up: 45 lbs: 20 reps + 10 partials [mid-point to peak contraction point]

Set 1: 90 lbs: 10 reps + 5 partials [mid-point to peak contraction point]
Set 2: 90 lbs: 10 reps + 5 partials [mid-point to peak contraction point]

Romanian Deadlift:

warm-up: bare bar: 10 reps
warm-up: 135 lbs: 10 reps

Set 1: 315 lbs: 7 reps [no straps]
Set 2: 455 lbs: 4 reps [w/ straps]

Hyper-extensions:

warm-up: bodyweight: 10 reps
warm-up: weighted: 45 lbs: 10 reps

Set 1: weighted: 90 lbs: 10 reps

Leg-extensions:

warm-up: 45 lbs: 10 reps**
warm-up: 90 lbs: 10 reps**

Set 1: 180 lbs: 10 reps**
Set 2: 180 lbs: 10 reps**

**There was a pause at the point of peak contraction on each rep

Leg-press:

Close stance: inside shoulder width...

warm-up: 300 lbs: 20 reps

Set 1: 660 lbs: 20 reps**

** Got a NASTY pump here. Had to walk around for a couple minutes or risk having to call it quits lol. While loading the bar for squats i couldn't bend my knee to pick up weights.. for fear of falling. I had to straight-leg deadlift/pick-up the plates from the rack/floor. The closer stance really did my quads in.

Squats:

*scrapped the set at 225... Walked in to rack.. Stepped under bar.. Assessed the 'feel' of the bar on my shoulders..stepped out.. went for more weight.*

Set 1: 315 lbs: 10 reps
Set 2: 365 lbs: 6 reps
Set 3: 315 lbs: 8 reps**

** Not til failure.. Felt mentally that my back would've started to round over on the next 2 reps (10 was my goal).. so i aborted the set. I'm training alone. Would've risked it with a spotter. At this time in the morning the gym was empty... 'cept for my girlfriend and her training partner who were both doing cardio at the time.

note:Squats were done to parallel with a shoulder-width stance

**Scrapped the thought of doing dumbbell lunges here.. quads were too full of blood**

Adductor Machine:

warm-up: 50 lbs: 15 reps

Set 1: 90 lbs: 15 reps

Barbell [static] Lunge:

warm-up: bare bar: 6 reps each leg

2 sets: 95 lbs: 6 reps each leg each set**

** Not til muscular failure per se...just prior to form failure moreso. It's a new movement for me.. first time i did it.. so learning the groove will take time. i'll add incrementally from week-to-week if i continue with this exercise. Great finishing movement tho...especially positioned after the adductor pre-exhaust

Session Duration: 1 hour, 10 minutes

Comments: Got just about 2 hours sleep the night prior (damned insomnia).. and got up not feeling like training. For the last couple sessions i've been experimenting with a pro/dex shake 15 minutes prior to training... followed by another directly post-training. For upper body workouts it's translated into an awesome pump. This morning however i stayed in bed too long to get that shake in pre-training.. I was hungry as hell when i got to the gym. That combined with the lack of sleep.. i expected that i would be weak. No such thing. I think i may continue with the pre-training shake.. 'cept on leg days.

GREAT session...

Narkissos

[JohnboyF]

Nark....

Just curious what is your approach or belief Behind the AM training. ( i know your an Insomniac)

Me personally i prefer early morning mid day workouts when in school. I feel i have some food in me etc.

I dont like evening/after work workouts as much i feel im too tired or drained from the day etc...

Whats your take?

[*Narkissos*]

Nark....

Just curious what is your approach or belief Behind the AM training. ( i know your an Insomniac)

Me personally i prefer early morning mid day workouts when in school. I feel i have some food in me etc.

I dont like evening/after work workouts as much i feel im too tired or drained from the day etc...

Whats your take?

Honestly i have no 'philosophy' per se.

I believe in doing what needs to be done ...in order to bring about the results i need.

I find that moods, as they apply to training, are for the most part perceived.. i.e. preferring a.m./mid-day/p.m. training is mental.. and as such the preference can be conditioned.

I train according to the time i have alloted to such an activity.

This semester i have classes from morning til night.. so a.m. training is a necessity. As such... i have no time preference. Last semester my classes were all over the place.. and as such, so were my training sessions.

Some sessions occured at 5 am.. 8 am... 12 pm.. 3 pm.. 7 pm... Heck.. I even trained at 11 pm.. For me it is just about fitting it in.

Before i realised the mental aspect of training.. yes i preferred evening training.. Namely because i felt i could not train effectively unless i had consumed a full day's allotment of food to 'fuel' the workout.

Then my previous coach switched my training to a.m. training.. on an empty stomach... and i was actually as strong as i was in the evenings.. Heck.. i got progressively STRONGER than i was in the evenings. That made me realise just how self-limiting our mental approaches to training can be.

I've digressed from your root question.

My thoughts on a.m. training?

I love it

Then again.. i also love pm training.. mid-day training.. lol.. i just love training.

Narkissos

[GUnit33]

Honestly i have no 'philosophy' per se.

I believe in doing what needs to be done ...in order to bring about the results i need.

I find that moods, as they apply to training, are for the most part perceived.. i.e. preferring a.m./mid-day/p.m. training is mental.. and as such the preference can be conditioned.

I train according to the time i have alloted to such an activity.

This semester i have classes from morning til night.. so a.m. training is a necessity. As such... i have no time preference. Last semester my classes were all over the place.. and as such, so were my training sessions.

Some sessions occured at 5 am.. 8 am... 12 pm.. 3 pm.. 7 pm... Heck.. I even trained at 11 pm.. For me it is just about fitting it in.

Before i realised the mental aspect of training.. yes i preferred evening training.. Namely because i felt i could not train effectively unless i had consumed a full day's allotment of food to 'fuel' the workout.

Then my previous coach switched my training to a.m. training.. on an empty stomach... and i was actually as strong as i was in the evenings.. Heck.. i got progressively STRONGER than i was in the evenings. That made me realise just how self-limiting our mental approaches to training can be.

I've digressed from your root question.

My thoughts on a.m. training?

I love it

Then again.. i also love pm training.. mid-day training.. lol.. i just love training.

Narkissos

Thanks for stating that. I posted awhile back...I believe on this board, maybe another, that I was doing am training, and everyone jumped on me...I was like...well I'm making gains, but nonetheless, I changed and now lift in the evening, however I think I may start training in the am...it's more convinient, and I enjoy it much better.

[*Narkissos*]

Friday 20th October 2006

Delts; Chest; Tris; Calves.. 6 pm: the 'old gym'

Seated Barbell Shoulder Press: Flat bench.. no back support

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

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 8 reps
Set 3: 185 lbs: 1 rep; 135 lbs: 5 reps
Set 4: 135 lbs: 4 reps [pre-mature failure]

Note: Rotator cuff work was done between sets...

Seated Lateral Raises:

4 sets: 20 lb dumbbells: 8 reps [continuous tension]

Barbell Upright Row: pulling above chin...

warm-up: bare bar: 10 reps

Set 1: 65 lbs: 10 reps
Set 2: 85 lbs: 10 reps
Set 3: 105 lbs: 6 reps; 85 lbs: 4 reps; 65 lbs: 5 reps

Flat Barbell Bench Press:

warm-up: bare bar: 10 reps
warm-up: 135 lbs: 6 reps

Set 1: 225 lbs: 6 reps [easy]
Set 2: 315 lbs: 4 reps [w/ spots]
Set 3: 225 lbs: 4 reps

Throat Press: [bench press to neck..hips and butt off bench...]

3 sets: 135 lbs: 8 reps each set [extreme/painful pec stretch]

Wasn't taxing per se.. The stretch was wicked however. I could've moved more weight.. but that really wasn't the point of the choice of exercise.

Flat Dumbbell Press:

Set 1: 100 lb dumbbells: 3 reps
Set 2: 100 lb dumbbells: 2 reps
Set 3: 80 lb dumbbells: 5 reps

Machine Dips:

Set 1: 90 lbs: 12 reps
Set 2: 110 lbs: 12 reps
Set 3: 130 lbs: 12 reps
Set 4: 200 lbs: 12 reps**

**Not til failure.. Just til desired rep range.

One-arm Dumbbell French Press:

3 sets: 20 lb dumbbell: 10 reps: each arm..each set

Smith Machine Calf Raises:

'warm-up': bare bar: 10 reps

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps
Set 3: 405 lbs: 10 reps
Set 4: 495 lbs: 8 reps
Set 5: 405 lbs: 8 reps

Seated Calf-raises:

Set 1: 90 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 180 lbs: 10 reps (6 + 4 w/ spots)

Machine Seated Angled Calf Raise:

3 sets: whole weight stack: 10 reps each set

Power Cleans: From floor.. no warm-up.. no belt no straps..

Set 1: 225 lbs: 1 rep [testing]
Set 2: 275 lbs: 1 rep [max effort]
Set 3: 225 lbs: 6 reps [rep-out] + 1 press at the end of the last rep... just to see if i could do it lol.

Great session at the old gym.. Brought back memories...

Narkissos

[*Narkissos*]

Thanks for stating that. I posted awhile back...I believe on this board, maybe another, that I was doing am training, and everyone jumped on me...I was like...well I'm making gains, but nonetheless, I changed and now lift in the evening, however I think I may start training in the am...it's more convinient, and I enjoy it much better.

Good stuff buddy.

If you're making gains.. and it's convenient.. AND you enjoy it.. go back to it

Good luck

[JohnboyF]

Honestly i have no 'philosophy' per se.

I believe in doing what needs to be done ...in order to bring about the results i need.

I find that moods, as they apply to training, are for the most part perceived.. i.e. preferring a.m./mid-day/p.m. training is mental.. and as such the preference can be conditioned.

I train according to the time i have alloted to such an activity.

This semester i have classes from morning til night.. so a.m. training is a necessity. As such... i have no time preference. Last semester my classes were all over the place.. and as such, so were my training sessions.

Some sessions occured at 5 am.. 8 am... 12 pm.. 3 pm.. 7 pm... Heck.. I even trained at 11 pm.. For me it is just about fitting it in.

Before i realised the mental aspect of training.. yes i preferred evening training.. Namely because i felt i could not train effectively unless i had consumed a full day's allotment of food to 'fuel' the workout.

Then my previous coach switched my training to a.m. training.. on an empty stomach... and i was actually as strong as i was in the evenings.. Heck.. i got progressively STRONGER than i was in the evenings. That made me realise just how self-limiting our mental approaches to training can be.

I've digressed from your root question.

My thoughts on a.m. training?

I love it

Then again.. i also love pm training.. mid-day training.. lol.. i just love training.

Narkissos

Great post nark.. thanks bud

[*Narkissos*]

^^ np bro. Thanks for following.



Monday 23rd October 2006

Back; Chest; Shoulders.. 5 a.m.

Chins:

3 sets: bodyweight: 8 reps each set

1 set: weighted: 25 lbs: 8 reps [3 unassisted; 5 w/ spots]

One-arm Dumbbell Row: very strict...

4 sets: 80 lb dumbbell: 10 reps each set

Low pulley Row: Long bar... Outside shoulder-width grip

Set 1: 125 lbs: 10 reps
Set 2: 160 lbs: 8 reps
Set 3: 160 lbs: 8 reps
Set 4: 200 lbs: 6 reps [explosive: some cheating]

Barbell Bench Press:

warm-up: bare bar: 10 reps
warm-up: 135 lbs: 10 reps

Set 1: 185 lbs: 7 reps [stopped because i hadn't realised i had gone past my 6 rep range]
Set 2: 205 lbs: 6 reps
Set 3: 225 lbs: 6 reps [failure]

Comments: I found that working slowly tru the weight changes.. as opposed to making large leaps was more productive. My joints etc. thanked me. Each rep was performed in a very controlled (i.e. slow) manner.

Seated Dumbbell Press:

warm-up: 40 lb dumbbells: 10 reps

3 sets: 60 lb dumbbells: 10 reps each set

Seated Lateral Raise:

3 sets: 20 lb dumbbells: 10 reps each set

Good session overall.

Nark

[*Narkissos*]

Tuesday 24th October 2006

Legs... 5 a.m.

Laying Leg-curls:

warm-up: 45 lbs: 20 reps
warm-up: 70 lbs: 20 reps

Set 1: 90 lbs: 15 reps
Set 2: 115 lbs: 8 reps; 70 lbs: 7 reps

Romanian Deadlifts:

warm-up: bare bar: 10 reps
warm-up: 225 lbs: 10 reps

Set 1: 315 lbs: 10 reps (not til failure)

Leg-press: Close stance: inside shoulder-width

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

Set 1: 660 lbs: 20 reps

Squats:

3 sets: 315 lbs: 10 reps each set

...Had to cut it short.. No calves: Nausea. Session lasted about 45 minutes... The pace and pump were wicked!


Nark

[*Narkissos*]

Wednesday 25th October 2006... Rest

[*Narkissos*]

Thursday 26th October 2006:

Calves; Delts; Chest; Tris.. 5 a.m.-6:15 a.m.

Seated Angled Calf-raise:

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

Set 1: 270 lbs: 10 reps
Set 2: 360 lbs: 10 reps
Set 3: 450 lbs: 10 reps
Set 4: 540 lbs: 6 reps; 360 lbs: 4 reps

Seated Lateral Raises:

Set 1: 20 lb dumbbells: 10 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 30 lb dumbbells: 10 reps

Seated Front Dumbbell Raises:**

Set 1: 20 lb dumbbells: 10 reps
Set 2: 30 lb dumbbells: 8 reps
Set 3: 30 lb dumbbells: 8 reps

**These HURT!!!

Seated Dumbbell Press:

warm-up: 40 lb dumbbells: 8 reps

Set 1: 80 lb dumbbells: 8 reps [failure]
Set 2: 100 lb dumbbells: 6 reps [w/ assists]
Set 3: 80 lb dumbbells: 6 reps [4 unassisted + 2 spots]

Behind-the-neck Shrugs:

warm-up: 2 sets: 135 lbs: 20 reps each set

Set 1: 225 lbs: 15 reps

Incline Dumbbell Press:

No prior warm-up.. as shoulders and elbows were already warmed from the shoulder training...

Set 1: 80 lb dumbbells: 8 reps
Set 2: 100 lb dumbbells: 6 reps [failure]
Set 3: 80 lb dumbbells: 8 reps [failure]

Close-grip Bench press:

warm-up: 95 lbs: 6 reps
warm-up: 115 lbs: 6 reps

Set 1: 135 lbs: 6 reps
Set 2: 155 lbs: 6 reps
Set 3: 185 lbs: 3 reps; 135 lbs: 3 reps
Set 4: 135 lbs: 6 reps

Tricep Pressdown: Shoulder-width grip.. elbows tucked into sides

Set 1: 55 lbs: 15 reps
Set 2: 65 lbs: 10 reps
Set 3: 75 lbs: 8 reps

One-arm Dumbbell French Press:

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

Great session...

Nark

[*Narkissos*]

Friday 27th October 2006

'Rest':

What happened was.. insomnia hit me hard. I was due to be up at 4:30 to be at the gym by 5 am. When 4 a.m. i was still awake.. so i called the session off.

Will attempt a make-up session on Saturday

Nark

[*Narkissos*]

Saturday 28th October 2006

Back; Calves; Biceps... 6 p.m.-7:30 p.m.

**No belt.. no straps**


General shoulder warm-up:

Bent Lateral Raises:

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

No-pause at the bottom of each rep: continuous tension...

Chins:

Set 1: bodyweight: 8 reps
Set 2: bodyweight: 8 reps
Set 3: weighted: 25 lbs: 8 reps [3 unassisted; 5 w/ spots]
Set 4: weighted: 25 lbs: 8 reps [3 unassisted; 5 w/ spots]

One-arm Dumbbell Row:

Set 1: 80 lb dumbbell: 12 reps
Set 2: 100 lb dumbbell: 8 reps
Set 3: 120 lb dumbbell: 8 reps

Low-pulley Row: Long-bar... outside shoulder-width grip...

Set 1: 145 lbs: 10 reps
Set 2: 145 lbs: 10 reps
Set 3: 170 lbs: 8 reps
Set 4: 170 lbs: 8 reps

Behind-the-Neck Shrugs:

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

Set 1: 185 lbs: 15 reps

Calf-raises: Leg-press station...

Set 1: 300 lbs: 10 reps
Set 2: 300 lbs: 10 reps
Set 3: 480 lbs: 10 reps
Set 4: 480 lbs: 10 reps
Set 5: 660 lbs: 10 reps
Set 6: 660 lbs: 10 reps

Standing Barbell Curl: Strict...

Set 1: 75 lbs: 8 reps
Set 2: 85 lbs: 8 reps
Set 3: 105 lbs: 6 reps

Standing Alternate Dumbbell Curl: w/ belt...

3 sets: 40 lb dumbbells: 6 reps each arm..each set

One-arm Dumbbell Preacher Curl:

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

GREAT SESSION!!!

Nark

[JohnboyF]

I'm pressive numbers! some one got their pep back... could it be ..____

[*Narkissos*]

^^

Not per se.. my deadlift isn't back over 545 lbs again... my squat isn't at 455 lbs again.. and i'm not benching the 120 lb dumbbells again as yet.

I'm working in a maintenance phase right now.. so they'll be nothing exciting happening til after this semester ends

At that point?

Look out!

Thanks for following Faiz

[JohnboyF]

^^

Not per se.. my deadlift isn't back over 545 lbs again... my squat isn't at 455 lbs again.. and i'm not benching the 120 lb dumbbells again as yet.

I'm working in a maintenance phase right now.. so they'll be nothing exciting happening til after this semester ends

At that point?

Look out!

Thanks for following Faiz

nuff said...


But i will be waiting to see the jump in numbers

[*Narkissos*]

Missed Sunday's; Monday's ; and Tuesday's Sessions.

Too much work to be done at school.

[*Narkissos*]

Wednesday 1st November 2006

Back; Chest; Calves; Biceps... 3:30 pm

Had to suck it up and hit the gym at school.. Here's how it went:

Deadlifts:

warm-up: bare bar: 10 reps
warm-up: 135 lbs: 10 reps
warm-up: 225 lbs: 10 reps

Set 1: 405 lbs: 8 reps
Set 2: 495 lbs: 4 reps

Chins:

4 sets: bodyweight: 6 reps each set

Cybex Machine: Close-grip Underhand pulldowns:

2 sets: 10 plates: 8 reps each set

One arm-dumbbell Rows:

2 sets: 100 lb dumbbell: 8 reps each set

Flat dumbbell bench press:

Set 1: 100 lb dumbbells: 8 reps [failure]
Set 2: 100 lb dumbbells: 6 reps [failure]
Set 3: 100 lb dumbbells: 5 reps [4 + 1 assisted rep: failure]

Leg-press station: Calf-raise:

2 warm-up: sets: unknown poundage: 15 reps; 10 reps**

2 sets: 662 lbs: 10 reps; 8 reps


** The school gym's poundage is a mix of kilogram and lb weights... so calculating on the spot was out of question lol.

Standing Barbell Curls:

Set 1: 95 lbs: 10 reps
Set 2: 115 lbs: 6 reps
Set 3: 135 lbs: 4 reps w/ spot [strict]

One-arm dumbbell Preacher Curl:

Set 1: 25 lb dumbbell: 8 reps
Set 2: 25 lb dumbbell: 8 reps
Set 3: 35 lb dumbbell: 6 reps

Awesome! lol

-N

[JohnboyF]

Nark, your almost at 500 lbs you freak! god damn.. Curls numbers are impressive 2

[*Narkissos*]

Nark, your almost at 500 lbs you freak! god damn.. Curls numbers are impressive 2

Yes. My max is 545 for 3

Until i'm back over 500 lbs for reps i won't be satisfied.

-N

[*Narkissos*]

Thursday 2nd November 2006

Legs... 3 pm

Back at the school gym again... here's an account of that session:

Squat:

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

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps
Set 3: 315 lbs: 6 reps

Erectors were fairly raped from the yesterday's deadlift session... so i had to cut it short in set 3.

Front Squats:

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

Leg-press:

2 sets: approximately 662 lbs: 10 reps; 8 reps

The school's leg press station is a rickety old thing. It sticks in the bottom.. and there's friction tru out the entire range of motion. i normally would put 20 reps in at this weight. Not today tho lol.

[Smith Machine] Static Lunges:

warm-up: bare bar: 8 reps each leg

2 sets: 135 lbs: 6 reps each leg

Nice pump... Shitty equipment.

-N

[chest6]

Yes. My max is 545 for 3

Until i'm back over 500 lbs for reps i won't be satisfied.

-N

I'll race you to 600!

I guess it doesnt count cuz im fat

[Columbus]

Nark - very impressive numbers...appears you like higher rep deads for back to build mass vs. lower rep.....this the case? Theory?

ANyway, I'm following..you are solid bro....

[chest6]

Nark - very impressive numbers...appears you like higher rep deads for back to build mass vs. lower rep.....this the case? Theory?

ANyway, I'm following..you are solid bro....

wha?? Nooo

[*Narkissos*]

Nark - very impressive numbers...appears you like higher rep deads for back to build mass vs. lower rep.....this the case? Theory?

No.

I do doubles and singles.

Any set with a 'high' rep range is a warm-up.

Do a back check tru my journal... Most of my deadlift days are with rep ranges between 4-6 on the warm-ups.. and 1-4 on the work sets.

ANyway, I'm following..you are solid bro....

Thanks man

[chest6]

No.

I do doubles and singles.

Any set with a 'high' rep range is a warm-up.
Do a back check tru my journal... Most of my deadlift days are with rep ranges between 4-6 on the warm-ups.. and 1-4 on the work sets.




Thanks man

Yep..ditto. I remember when I was experimenting with rep ranges..8...going above 10 etc..Low rep ranges..in the 2-4 range..is where its at..I never have gotten crazy results like this....deadlift started flying up..