My training Journal...

[*Narkissos*]

^^ ditto

Saturday 4th November 2006

Shoulders; Triceps... 5:35 p.m.-6:20 p.m.

Seated Lateral Raises:

Set 1: 20 lb dumbbells: 10 reps [warm-up]
Set 2: 25 lb dumbbells: 10 reps [warm-up]
Set 3: 30 lb dumbbells: 10 reps
Set 4: 40 lb dumbbells: 6 reps; 25 lb dumbbells: 6 reps; 20 lb dumbbells: 4 reps

Seated Dumbbell Press:

Set 1: 40 lb dumbbells: 8 reps [warm-up]
Set 2: 60 lb dumbbells: 8 reps
Set 3: 80 lb dumbbells: 5 reps; 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps [drop-set]

Upright Rows: medium grip.. pulling to chin

4 sets: 70 lbs: 10 reps each set

Close-grip Bench Press:

Set 1: 135 lbs: 8 reps [warm-up]
Set 2: 135 lbs: 8 reps [warm-up]
Set 3: 185 lbs: 7 reps
Set 4: 205 lbs: 3 reps; 115 lbs: 7 reps

Tricep Pressdowns:

2 sets: 75 lbs: 10 reps each set

One-arm dumbbell french press:

2 sets: 30 lb dumbbell: 6 reps each arm.. each set

Good session

-N

[*Narkissos*]

Due to the workload this semester training has been modified to a 3-day per week split.

It was supposed to be Mon/Wednes/Friday.. but I don't want to train legs at school. The leg-press sticks in the most dangerous positions..and the squat rack isn't in front of a mirror.. which is essential imo since i don't use a spotter. (and for other reasons also)

So i'll be goin Tues/Thurs at school..and Saturdays at the home gym for legs.

-------------------------------
Tuesday 7th November 2006

6 p.m. school gym: Back; Biceps

Deadlifts:

warm-up: 2 sets: bare bar: 10 reps each set
warm-up: 1 set: 315 lbs: 10 reps [no belt; no straps]

Set 1: 495 lbs: 5 reps [belt; straps]
Set 2: 545 lbs: 2 reps [belt; straps]

Low-pulley Row: Cybex Machine

3 sets: Entire weight stack: set 1: 8 reps; set 2: 6 reps; set 3: 6 reps

I hate not knowing how much weight i'm using...bleh..cybex

One-arm Dumbbell Rows:

3 sets: 100 lb dumbbell: 10 reps each arm each set

School's dumbbells only go up to 100 lbs... so this was merely maintenance work

Lat-Machine Pulldowns: Cybex Machine

3 sets: 10 plates: 10 reps each set

Standing Barbell Curl: 45-lb olympic bar...

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

Set 1: 135 lbs: 5 reps
Set 2: 135 lbs: 5 reps

Seated Alternate Dumbbell Curl:

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

One-arm Dumbbell Preacher curls:

Set 1: 25 lb dumbbell: 8 reps each arm
Set 2: 25 lb dumbbell: 8 reps each arm

Overall a great session.

545 lb deadlift.. one rep under my personal best. First rep took forever to move. Second one was like butter.. No hope for a third though.

Said a lil prayer before that said.. as i always do when i approach a challenge i'm not sure i can overcome on willpower alone. Even with the with the prayer i found myself hissing a blasphemous "JESUS CHRIST!!!" mid-rep on the lock-out of the first rep after i nearly passed out reaching there lol

Next session I may go: 1 set x bar; 1 set x 135 lbs; 1 set by 315 lbs; 1 set by 545. I'm not sure as yet however.

Cybex low pulley rows. I think that i'm dropping this exercise period. The ROM is too short as compared to the low pulley rows i normally do at the home gym. And the weight stack is enclosed so adding to the weight is impossible. Back to Barbell Rows for me.

-N

[*Narkissos*]

Thursday 9th November 2006

Chest; Shoulders; Triceps... Home gym: 8 pm

Flat Barbell Bench press:

warm-up: 135 lbs: 20 reps

Set 1: 225 lbs: 6 reps
Set 2: 225 lbs: 5 reps
Set 3: 315 lbs: 5 reps w/ assists; 135 lbs: 6 reps [drop-set]

Incline Dumbbell Bench:

3 sets: 100 lb dumbbells: 6 reps

Incline dumbbell Fly: very strict...

Set 1: 30 lb dumbbells: 8 reps
Set 2: 40 lb dumbbells: 8 reps
Set 3: 50 lb dumbbells: 8 reps

Power Cleans: From floor to shoulders... no straps

warm-up: 135 lbs: 8 reps

Set 1: 225 lbs: 3 reps
Set 2: 225 lbs: 2 reps ..failed mid-rep on the 3rd rep. Didn't dip my hip in time to get under the bar

Hang-Clean and Press: no straps...

3 sets: 135 lbs: 6 reps each set

Seated Dumbbell Shoulder press:

Set 1: 100 lb dumbbells: 6 assisted reps
Set 2: 100 lb dumbbells: 6 assisted reps
Set 3: 80 lb dumbbells: 6 reps (3 + 3 spots)

Seated Lateral Raise:

3 sets: 25 lb dumbbells: 10 reps each set

Standing Dumbbell Shrugs: no straps...

Set 1: 100 lb dumbbells: 10 reps [dumbbells held @sides]
Set 2: 100 lb dumbbells: 10 reps [dumbbells held @front]
Set 3: 120 lb dumbbells: 10 reps [dumbbells held for dear life LOL]

Parallel Bar dip:

warm-up: bodyweight: 6 reps

Set 1: weighted: 45 lbs: 6 reps
Set 2: weighted: 90 lbs: 4 reps (2 reps + 2 spots)
Set 3: weighted: 45 lbs: 6 reps (4 reps + 2 spots)

One-arm Dumbbell french press:

Set 1: 25 lb dumbbell: 10 reps each arm
Set 2: 35 lb dumbbell: 6 reps each arm
Set 3: 30 lb dumbbell: 7 reps each arm

Tricep Pressdowns:

warm-up: 75 lbs: 10 reps

Set 1: 105 lbs: 5 reps; 85 lbs: 4 reps; 65 lbs: 4 reps [drop-set]

Wicked session...

-N

[*Narkissos*]

Didn't get back to the gym this weekend to train legs... For that matter, I haven't slept since last week.

Had a bunch of projects due so i pulled a couple consecutive allnighters from friday til Tuesday morning.

Nark

[*Narkissos*]

Haven't slept since last week... Eating infrequently..and my body and brain are fried. Just school work.. and coffee. Had an argument with my girl... so i had to re-visit my dear friend: the gym. Get my mind right.

Here's how it went: 7:30 pm legs.. only 2 meals consumed for the day... preceded by an allnighter the night before.


-------------------------------
Tuesday 14th November 2006

Legs 7:30-8:40 p.m... home gym

General warm-up: Leg Extensions:

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 15 reps
Set 3: 270 lbs: 10 reps

Leg-press: close stance

warm-up: 480 lbs: 20 reps

Set 1: 660 lbs: 20 reps

Squats:

'warm-up': 315 lbs: 10 reps

Set 1: 405 lbs: 3 reps; 315 lbs: 5 reps [not til failure]
Set 2: 495 lbs: got pinned at the bottom... bah

Laying leg-curls:

Set 1: 45 lbs: 20 reps
set 2: 45 lbs: 20 reps
Set 3: 90 lbs: 10 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: 540 lbs: 10 reps

Slow...sweet... Smooth like butter.

[leg-press station] Calf-presses:

Set 1: 660 lbs: 10 reps
Set 2: 660 lbs:: 8 reps [failed early]
Set 3: 660 lbs: 10 reps [struggle on the last rep]

NASTY SESSION!

-N

[JohnboyF]

Finally you posted...

Nasty sessions sounds familiar!!! The milk man has an apprentice it seems . Impressive leg extension numbers..

Squats i have seen you do better.. Just kidding bro massive numbers!

[*Narkissos*]

Thanks for the reply Milkman

I really haven't been eating or anything..so you're right, i have done better squat-wise

Bah..maybe after christmas i'll be back on track.

That 495 busted my balls for sure lol. I lowered it slowly to parallel...and then BAM next thing i know i'm ass-to-ground and stuck to boot..lmao

My legs aren't sore today tho.. but my body feels wasted. So i guess it was taxing in a way. Was thinking aout getting in a heavy chest session today. Dunno yet tho.

Thanks for following

-N

[*Narkissos*]

Wednesday 15th November 2006

Chest; Triceps 8 pm... Home gym

General warm-up:

Lateral raises: 2 sets


Flat Dumbbell Bench Press:

Set 1: 80 lb dumbbells: 12 reps [warm-up]
Set 2: 100 lb dumbbells: 7 reps
Set 3: 120 lb dumbbells: 6 reps [2 reps + 4 assists]


Incline Dumbbell Bench press:

3 sets: 100 lb dumbbells: 6 reps each set


Incline Dumbbell Fly:

Set 1: 40 lb dumbbells: 8 reps
Set 2: 60 lb dumbbells: 6 reps
Set 3: 50 lb dumbbells: 12 reps [failure]

Parallel Bar Dip:

Set 1: bodyweight: 8 reps
Set 2: weighted: 45 lbs: 4 reps; bodyweight: 3 reps
Set 3: bodyweight: 8 reps

Tricep Pressdowns:

Set 1: 75 lbs: 15 reps
Set 2: 105 lbs: 8 reps; 85 lbs: 4 reps
Set 3: 95 lbs: 10 reps

One-arm Dumbbell French Press:

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

Great session...

-N

[JohnboyF]

so u went with the heavy chest session eh?


120lbs i thought u said it would take some time.. so much for that!

100 on incline very nice...

Fatigue my ass lol...

[AnabolicAndre]

nark your a monster man.

[*Narkissos*]

so u went with the heavy chest session eh?

I decided to take a risk. Trained at 8 pm.. but had only eaten two meals for the day.

120lbs i thought u said it would take some time.. so much for that!

Wait til i start back eating

100 on incline very nice...

I think it was only that low cus of the order of exercises. I told my training partner for the night that if he and i train together next week we'll hit the 120s on the incline..cus we'll start with inclines. When i got around to inclines i was hella taxed already.. and pumped to the max surprisingly.

Fatigue my ass lol...

nark your a monster man.

Maybe someday man

Thanks for following

-Nark

p.s. gonna take tomorrow off. Wanna try to pull 585 on the deadlift on friday. So gonna rest the erectors.

[chest6]

shit bud ur getting pretty strong...tryin to 495...ah...

[*Narkissos*]

Wanna get as strong as you big bro.

You and my training partner are the reasons i'm trying to get up in the numbers. Personally i don't need to get any stronger to continue to grow imo... I find consistency to be a more important factor.

Still, feels good to be able to move some serious shit.

My training partner is like 30 lbs lighter than i am..and moving almost the same amount as me..so i gotta step up.

He's starting to give me lip and shit lol.

-N

[chest6]

Yeah..my training partner now is really helping me out. He helps me get really hyped before big sets..he'll whack me in the face or do the Ronny back slap really hard when hes hittin the 800 on deads. Lil screaming dont hurt either....or everyone in the rec watching you

[*Narkissos*]

^^ the watching is definately in.

Though i'd prefer them not watch me when i'm deadlifting.

Nothing feels worse than going for a max single while the whole gym holds their breath..then failing.

Last time it was like they were taking bets on if i'd pull the 545 or not lmao



-N

[chest6]

lol ya when i tried 565 the other day ppl came over from the opposite side of the gym to watch Its always squats or deadlifts. I think most people are like "What is he doing? I've never seen anyone perform this strange exercise before??" All they know is curl, and bench

[*Narkissos*]

lol ya when i tried 565 the other day ppl came over from the opposite side of the gym to watch Its always squats or deadlifts. I think most people are like "What is he doing? I've never seen anyone perform this strange exercise before??" All they know is curl, and bench

... deadlifts? Squats? Blasphemy!

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

Friday 17th November 2006

Back; biceps...The Home gym: 8 pm

Deadlifts:

warm-up: bare bar: 2 sets: 10 reps each set
warm-up: 315 lbs: 10 reps [raw: no belt; no straps]

Set 1: 585 lbs: 1 neg.. failed on positive

Started this rep by Lifting the bar off the rack as opposed to the floor.. Controlled descent.. hit floor.. tried to reverse movement.. Got it a couple inches up and could get it no further. Scrapped set.. stripped weight

Set 2: 545 lbs: 2 reps

Set 3: 500 lbs: 4 reps ['rep-out': easy]


Behind-the-Neck Shrugs:

warm-up: 135 lbs: 20 reps [no straps]

Set 1: 225 lbs: 12 reps [no straps]
Set 2: 225 lbs: 10 reps [no straps]
Set 3: 315 lbs: 8 reps [w/ straps]
Set 4: 225 lbs: 8 reps [no straps]


Close Grip [v-bar] Lat Pulldowns:

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


Bent-over Barbell Row:

warm-up: 135 lbs: 12 reps

Set 1: 235 lbs: 5 reps; 185 lbs: 5 reps; 135 lbs: 5 reps


Low-pulley Row: long bar: outside shoulder-width grip

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


One-arm Dumbbell Rows:

2 sets: 100 lb dumbbell: 8 reps each arm..each set


Reverse-grip Lat Pulldowns:

2 sets: 145 lbs: 8 reps each set


One arm Dumbbell Preacher Curl:

5 sets: 25 lb dumbbell: set 1: 10 reps ea. ; set 2-5: 8 reps ea


Great session...

-N

[chest6]

6 plates ahhhh..

Negatives on deads. Thats a great idea. *Writes down to try next back day*

[*Narkissos*]

6 plates ahhhh..

Negatives on deads. Thats a great idea. *Writes down to try next back day*

^^ It aint easy bro... seriously. Takes everything in you to resist the pull of gravity.

----------------------------------
Saturday 18th November 2006

Shoulders; Triceps.. The Home gym


Seated Dumbbell Shoulder Press:

warm-up: 40 lb dumbbells: 15 reps
warm-up: 40 lb dumbbells: 10 reps
warm-up: 40 lb dumbbells: 15 reps

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 4 reps; 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps [drop-set]
Set 3: 80 lb dumbbells: 4 reps; 60 lb dumbbells: 4 reps; 40 lb dumbbells: 5 reps [drop-set: to absolute failure]


Standing One-arm Dumbbell Lateral Raise: strict..

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


Seated Dumbbell Bent Lateral Raise:

Set 1: 25 lb dumbbells: 20 reps
Set 2: 30 lb dumbbells: 10 reps

Laying Inclined Reat Lateral Raise: for greater isolation of the rear delts

2 sets: 20 lb dumbbells: 10 reps each set


Standing Barbell Shoulder Press: Shoulder-width grip...lowering to clavicle on each rep

3 sets: 135 lbs: 6 reps each set


Parallel Bar dip:

3 sets: bodyweight: 8 reps each set


Tricep Pressdown:

Set 1: 75 lbs: 15 reps
Set 2: 75 lbs: 15 reps
Set 3: 105 lbs: 5 reps; 85 lbs: 5 reps [drop-set]**

**Had to discontinue set. Got a deep tissue ripping pain on the first rep of the set. I continued on.. and it got worse. The last drop in the set (going to 65 lbs) was impossible




Good workout?

You tell me

Narkissos

[chest6]

Its official

I hate you.






Is it me or did your volume for shoulders just increase this session..?

[*Narkissos*]

Not per se... Technically it was 4 shoulder exercises.. 3 worksets each

...and two tricep exercises.

Still a far cry from what i used to do for shoulders.

When i was 'done'.. i had been in the gym for 1/2 hour only.. so decided to toss in the standing press.. and to do some triceps to take it to an hour.

Was a mild session overall... Just decided to hit shoulders cus i hadn't this week. No real pump, and some rotator cuff discomfort. Been having that ever since i stopped doing flexibility work

Bah..

-N

[JohnboyF]

Rasshole..... looking freaking huge....

Nark, did you ever have a shoulder injury?

[Hackamaniac]

Nark is that your bigger,better looking twin??

[UberSteroids]

Man, how big are Your bis?

[*Narkissos*]

Rasshole.....

lol... you really abusing this Bajan dialect tho

Nark, did you ever have a shoulder injury?

Yea actually.

In high school i dislocated one..and stretched all the ligaments around the joint..leaving the joint unstable.

I was supposed to get a steel pin put in.. but i never did. It never did heal correctly though..there's still a lump on the joint itself from where the shape of the joint changed in the healing process.

I went back to training shortly after and injured the other shoulder...I had subconsiously overcompensated for the injury to the other side..and ended up damaging the previously undamaged side.

Since then i've had some rotator cuff inssues

My real bane to shoudler training however are my forearms. I had some deep tissue damage to one of the flexors..so i can no longer do heavy lateral pulling motions. The limits my shoulder workouts to presses; moderate weight cleans/upright rows..and light laterals.

Nark is that your bigger,better looking twin??

LMAO.

Man, how big are Your bis?

I dunno.. Not much, maybe 18"?

[chest6]

maybe 18..HA..

try subtacting 5 from that..and thats me

[UberSteroids]

18. nice.. Id love to have that.. really my long term goal is to have 20s.
Loooooong way to go... most likely cycle will be needed. Im at 14 right now

[chest6]

18. nice.. Id love to have that.. really my long term goal is to have 20s.
Loooooong way to go... most likely cycle will be needed. Im at 14 right now

Naw..train hard and diet spot on for a few years and see how far you can go

[JohnboyF]

ahh thats why i noticed you usually throw up some serious weight on most lifts except shoulders...


I'm good eh?

[*Narkissos*]

^^ Thing is.. my shoulders don't 'hurt' when i train 'em.. Not really per se (occasionally..yes). So that's not the limiting issue. I think, legs aside, i'm not a strong 'pusher'. I'm a hella strong 'puller' tho

Side note: Hey Chest6.. i skipped legs yesterday. Overslept. Trained tonight.. but don't have my log with me. Was a great session.. Caught my second set of squats on cam: 405x5.. but having a prob uploading that shit.

Will update the journal tomorrow.. hopefully with a short clip

-Nark

[chest6]

405 for 5 eh? Gettin that strength back in a hurry. I think I'll take training pics eventually...but ppl will look at me all weird..o well. Lookin forward to the vid..

[JohnboyF]

405 for 5 eh? Gettin that strength back in a hurry. I think I'll take training pics eventually...but ppl will look at me all weird..o well. Lookin forward to the vid..

I wanna do the same thing tooo but im not big enough.. People will be like wtf is this kid doing.. Hope full pre comp when im ripped to pieces.... u can see me curl 15lbs :laugh1

Nark.... Get that video up bullaman

[*Narkissos*]

Tuesday 21st Novemer 2006

Legs... The Home Gym: 8 pm


pre-amble: Arrived at the gym hypoglycemic.. after mis-timing my pre-training shake (whey+dex). Got a handful of amino acids (20 grams) from the gym owner..but that did nothing in the way of relieving the hypoglycemic episode: shaking etc. That didn't stop me from training however... This is how it went:

General warm-up: Leg-Extensions:

Set 1: 90 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 180 lbs: 15 reps
Set 4: 270 lbs: 8 reps

Leg-press:

Set 1: 480 lbs: 20 reps
Set 2: 660 lbs: 20 reps**

**The pump at this point was rediculous. Still had squats to go. Had to get one of those aerobic mats...and put it next to the squat rack, where i lay between sets with my legs elevated.


Squats:

Set 1: 'warm-up': 315 lbs: 10 reps
Set 2: 405 lbs: 5 reps**

**Smooth set. All clean reps. I got it on cam.. Couldn't believe how easy it looked. I'm having a problem uploading the vid clip.. but i'll keep trying.


Laying leg-curl:

Set 1: 90 lbs: 15 reps
Set 2: 135 lbs: 5 reps; 90 lbs: 5 reps
Set 3: 90 lbs: 12 reps
Set 4: 90 lbs: 12 reps

Seated Angled Calf-raise:

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

**wanted to move on to calf-raises on the leg-press station.. but that was occupied. And the two guys there had 4 more sets each. So i did an extra set here.. and, as it was around the 45 minute mark in the workout... tossed in some ab-work


Hanging Leg-raises:

3 sets: bodyweight: 20 reps each set


Great session...

-Nark

[*Narkissos*]

Wednesday 22nd November 2006

5 a.m.

Cardio: inclined treadmill: 1 hr

[JohnboyF]

Damn big bro.. 1 hour on the treadmill!

Your back in full "gear" no pun intended... whats with the abs work?

[*Narkissos*]

Damn big bro.. 1 hour on the treadmill!

Your back in full "gear" no pun intended... whats with the abs work?

I train for an hour on average...and i had time to kill lol.

[Hackamaniac]

Do you usually train high reps on legs??

[*Narkissos*]

^^ previously yes.. but since i came to the boards i got lazy

Trying to get the rep range back up.

Won't see me getting the volume back up there.. but certainly the rep range.

[*Narkissos*]

Friday 24th November 2006

Chest; Shoulders; Triceps. 9pm-10 pm.. the Home gym


Incline dumbbell Fly:

warm-up: 20 lb dumbbells: 15 reps
warm-up: 30 lb dumbbells: 15 reps

Set 1: 40 lb dumbbells: 10 reps
Set 2: 50 lb dumbbells: 10 reps
Set 3: 50 lb dumbbells: 10 reps


Incline Dumbbell Bench Press:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 8 reps
Set 3: 80 lb dumbbells: 8 reps
Set 4: 80 lb dumbbells: 8 reps
Set 5: 80 lb dumbbells: 8 reps

Set 6: 100 lb dumbbells: 7 reps [failure]


Seated Dumbbell Lateral Raise:

warm-up: 20 lb dumbbells: 8 reps
warm-up: 25 lb dumbbells: 8 reps

Set 1: 30 lb dumbbells: 8 reps
Set 2: 40 lb dumbbells: 8 reps**

**some shoulder pain here.. which persisted tru-out the workout.

Should've stuck at the 30s for the duration.. Maybe doing more sets.


Seated Dumbbell Shoulder Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 60 lb dumbbells: 8 reps
Set 3: 60 lb dumbbells: 8 reps
Set 4: 60 lb dumbbells: 8 reps


One-arm Dumbbell French Press:

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


Close-grip pushups:

3 sets: bodyweight: 8 reps each set


Tricep Pressdown:

3 sets: 75 lbs: 10 reps each set**

** definate pain tru out the range of motion.. deep within the right tricep muscle. I suspected a deep tissue tear last week... and it may be just that. I experienced pain on every rep of every set here.

Ok session...

Nark

[JohnboyF]

6 sets for chest...Intresting how come?


Also why did you keep the weight constant tru each 5 sets?


Lastly its Monday....