My training Journal...

[Hellmaskbanned]

I'm 208 right now... When i start bulking in January i plan on adding 2 lbs per week til March. Weight goal= 230 lbs.

Nark

5'6'' 208lbs 10% BF, you've got some meat on you! And Gonna be 230lbs!

Your making me feel like a toothpick.

I'm 6'5'' 245 @ with same BF 10%.

Seeing you always progress has motivated me to work harder. You've made drastic improvements, you don't just stay the same, or lose size like I've been doing lately. Ahh I'm motivated! I've been training like a mad man lately and so have you obviously!

Keep it up buddy

[audis4]

Bah...straps.

I deadlift strapless. Chalk only! U shud try it

me too

[JohnboyF]

me too

Every Rep counts~

[*Narkissos*]

Bah...straps.

I deadlift strapless. Chalk only! U shud try it

Bah.. we don't get a lot of stuff here.

There isn't a big strength-training community in my country.

I've never seen knee wraps or chalk or Inzer lifting suits etc.



So it's raw.. or w/ straps ..or nothing


--------------------------------------
Tuesday 5th October 2006 5 a.m.

Calves; Traps; Abs; Forearms

prologue: Got less than 2 hours sleep the night before. Was supposed to do cardio solely this morning.. but after sitting around for 15 minutes trying to stay awake i decided that it was either get a pump or go to sleep.


Seated Angled Calf-raises: w/ Short rest periods...

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 270 lbs: 10 reps
Set 4: 360 lbs: 10 reps
Set 5: 450 lbs: 8 reps [failure]
Set 6: 360 lbs: 8 reps [failure]
Set 7: 270 lbs: 8 reps [failure]
Set 8: 180 lbs: 10 reps
Set 9: 180 lbs: 10 reps
Set 10: 180 lbs: 10 reps [failure]**

**followed by 6 sets 10-count calf stretches on each leg


Barbell Shrugs: no straps...

warm-up: bare bar: 12 reps

Set 1: 135 lbs: 15 reps
Set 2: 135 lbs: 15 reps
Set 3: 135 lbs: 15 reps
Set 4: 225 lbs: 8 reps


Beind the Neck Shrugs: no straps...

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


Steep Decline Sit-up:

3 sets: 20 reps each set


Steep Decline Crunch:

3 sets: 10 reps each set


Dumbbell Wrist Curl:

warm-up: 20 lb dumbbell: 20 reps each arm

3 sets: 30 lb dumbbell: 10 reps each arm, each set


Not a bad use of time...

Narkissos

[JohnboyF]

Intresting session....

10 sets for calves.. ouch!

[*Narkissos*]

5'6'' 208lbs 10% BF, you've got some meat on you! And Gonna be 230lbs!

Your making me feel like a toothpick.

I'm 6'5'' 245 @ with same BF 10%.

Seeing you always progress has motivated me to work harder. You've made drastic improvements, you don't just stay the same, or lose size like I've been doing lately. Ahh I'm motivated! I've been training like a mad man lately and so have you obviously!

Keep it up buddy

You just succeeded in depressing me lol.

Cus my critics here say i should be light years ahead of where i am now

And they're right.. Thanks tho bro.

Intresting session....

10 sets for calves.. ouch!

Nothing spectacular. I had a rep goal of 100 reps from this session and fell short.

When i add up others' calf regime rep totals.. most guys end up w/ around 200 reps. So i guess it's all relative. When my food intake was high enought to support volume training, 10 sets of squats, for example, was the norm. .. I don't think i'll be sore tomorrow either. ..unfortunately.

Nark

[*Narkissos*]

Wednesday 6th November 2006 5 a.m.

Chest; Shoulders; Triceps

prologue: Back to insomnia. Finally fell asleep around 2 a.m... ony to wake up around 4 a.m. before my alarm went off... to go train @5 am.


General warm-up: light lateral; front raises; and presses


Flat dumbbell Bench press:

Set 1: 80 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 100 lb dumbbells: 6 reps
Set 4: 100 lb dumbbells: 4 reps


Incline Dumbbell Bench Press:

4 sets: 80 lb dumbbells: 6 reps each set


Incline Dumbbell Fly:

Set 1: 30 lb dumbbells: 8 reps
Set 2: 35 lb dumbbells: 8 reps
Set 3: 40 lb dumbbells: 8 reps
Set 4: 40 lb dumbbells: 8 reps


Seated Dumbbell Shoulder Press:

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

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


Wide grip Tricep Pressdown:

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

One-arm Dumbbell French Press:

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


An ok session...

-N

[chest6]

u kant buy chalk online?

I'll send ya sum..

[JohnboyF]

i get chalk for free so i can send some too... damn guy... steal it from school lol

[*Narkissos*]

^^ They still use chalk at your school? That's so 3rd world

Sure Chest.. i'll take some. Hope they don't bust me at the post office

*Bodybuilder with intense expression comes to collect white powder*

Custom officer 1: "Hey didn't arnold do crack?"
Custom officer 2: "Down on the floor Mister!!!"

[chest6]

Its okay. When I drink shakes at work people ask if I have steroids in them ROFL...dumbasses

[*Narkissos*]

Friday 8th Devember 2006 5 a.m.

Legs

prologue: Yet another night of not sleeping. Tried to get to bed early.. but still found myself up at 2 a.m. When i finally fell asleep i woke every 30-45 minutes til 15 minutes before my alarm went off (4:30 a.m.). I'm posting now at 2:28 p.m. ...and i still haven't fallen to sleep. I came home after the gym and tried. I just lay there...nothing.. 'cept the overwhelming urge to pee every fricking 10 minutes. Gad. I'm seriously shaky at this point. 20 mg Melatonin and 50 mg Benadryl didn't put me down the other night... bah


Leg-Extensions: Rep goal: 20 reps each set...

Set 1: 90 lbs: 20 reps [should've started with 45 lbs since i had no prior warm-up.. A lil knee aching occurred during this set]
Set 2: 90 lbs: 20 reps
Set 3: 180 lbs: 20 reps

There was a pause at the top of each rep...


Leg-press: Rep goal: 20 reps each set...

Set 1: 300 lbs: 20 reps [10 reps close stance; 10 reps very close stance: feet almost touching]
Set 2: 480 lbs: 20 reps [close stance... each rep deep]
Set 3: 660 lbs: 20 reps [close stance... each rep deep]

**'close'= inside shoulder width stance...


Squat: 10 reps each set...

Set 1: 315 lbs: 10 reps
Set 2: 405 lbs: 6 reps [failure]; 305 lbs: 4 reps [not to failure: Dropset done to meet rep goal total]


Laying Leg-curl: Goal 10-15 reps... each set to failure

Set 1: 90 lbs: 15 reps
Set 2: 90 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 90 lbs: 10 reps

Erectors were raped here... Namely because of my execution. On the Negative i press my hips into the bench and contract my glutes statically. At full stretch my lower back 'rounds' to allow for a full stretch..and to maintain my hip position...


Seated Angled Calf-raises: Rep goal: 10 reps each set

Set 1: 180 lbs: 10 reps
Set 2: 360 lbs: 10 reps
Set 3: 540 lbs: 10 reps [struggling on last 2 reps]
Set 4: 450 lbs: 10 reps [struggling on last 2 reps]

Ankles were fairly shaky here.. Trained on an empty stomach.. so BG was pretty low at this point.


Seated Calf-raises: No pre-set rep goal...

Set 1: 50 lbs: 20 reps [heels in]
Set 2: 100 lbs: 10 reps [heels out]


Took approximately 1hr; 15 minutes. Trained with my girl... Her telling me 'own the weight bitch' lmao! Was a great session!

Nark

[UberSteroids]

[B]Friday 8th Devember 2006 5 a.m.

Took approximately 1hr; 15 minutes. Trained with my girl... Her telling me 'own the weight bitch' lmao! Was a great session!

Nark

AHahahah

Good lifting.

[chest6]

own the weight bitch...u lucky..i want a gf like that

mine always say "U workout too much" psh

[UberSteroids]

Yeah man, I'm single since month or so, but my gf was telling me the same thing, that I lift too much, that I look perfectly fine, that I want to look like a freak ? etc
Man, having a gf that will actually push You to do it, man... That's cool.

[*Narkissos*]

Man she's extremely competitive... If i'm not careful she might steal my gear ..shoot it and try to outlift me LMAO!

Imma marry her next year. Can't let a girl like that get away.

[UberSteroids]

Man she's extremely competitive... If i'm not careful she might steal my gear ..shoot it and try to outlift me LMAO!

Imma marry her next year. Can't let a girl like that get away.

No kidding! .... Man, I feel invited for the wedding!

[*Narkissos*]

Tuesday 12th December 2006 5 a.m.

Back; Biceps


Deadlifts:

warm-up [done on a 6" platform]: 2 sets: bare bar: 10 reps each set

All lifts executed raw: no straps

Set 1: 135 lbs: 5 reps
Set 2: 225 lbs: 5 reps
Set 3: 315 lbs: 5 reps
Set 4: 405 lbs: 5 reps [got this lift on digital cam]
Set 5: 455 lbs: 2 reps [grip failure]


Chins:

4 sets: bodyweight: 6 reps each set


Improvised t-bar rows: 'corner rows'..Torso parallel to the floor

Set 1: 70 lbs: 15 reps [warm-up]
Set 2: 105 lbs: 10 reps
Set 3: 140 lbs: 8 reps
Set 4: 175 lbs: 6 reps


Dumbbell Decline Pullover:

4 sets: 60 lb dumbbell: 8 reps each set


Seated Alternate Dumbbell Curl:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 25 lb dumbbells: 4 reps


One-arm Dumbbell Preacher curl:

Set 1: 25 lb dumbbell: 8 reps each arm
Set 2: 40 lb dumbbell: 4 reps; 20 lb dumbbell 4 reps each arm


Great workout..
Nark

[JohnboyF]

Good stuff...

Looks Familiar

[*Narkissos*]

lol.. no it doesn't

[chest6]

on the T bar rows..175lbs..as in 3 plates, a 35 and a 5? or what?

[*Narkissos*]

I use all 35s.

My torso is parallel to the ground, so to retain an extensive ROM i have to use shorter plates... anything more than 35s and the plates'll hit my chest before my scapulae are fully retracted.

five 35s

Makes it easier to do drop sets as well.

Actually this principle applies to all barbell back exercises.. because i do each with my torso parallel to the floor... and there's always the emphasis on a full ROM

[JohnboyF]

hmmm 35's huh...

Friday i will give it shot . since i need to make my own tbar. Does the cable row handle/bar move around or does it stay stable?

[*Narkissos*]

^^That depends on you. As i advised you via PM... make your movements fluid.

Don't yank the bar.. or perform the movement jerkily.

As long as everything remains alligned as it was in the tend as it was at the beginning, the handle remains neutral.

[JohnboyF]

*Side note

go post in my journal!

[chest6]

I use all 35s.

My torso is parallel to the ground, so to retain an extensive ROM i have to use shorter plates... anything more than 35s and the plates'll hit my chest before my scapulae are fully retracted.

five 35s

Makes it easier to do drop sets as well.

Actually this principle applies to all barbell back exercises.. because i do each with my torso parallel to the floor... and there's always the emphasis on a full ROM

I was thinkin that. My friend uses all 35s when he does it too. I feel like I dont need to bcuz my long ass legs...even with my legs bending..its not really a problem.

[getbig32]

jan is comin quick ...are you ready for it? it would be super sweet if you pm'd me on what u plan on doin for you bulk

[*Narkissos*]

Friday 15th December 2006 5:10 a.m.-6:15 a.m.

Chest; Delts; triceps

prologue: Had two final exams on Wednesday and Thursday. Cramming, not sleeping... and not eating for the last three days... unless chocolate and coffee count as major food groups. Had two hours sleep before this session. Felt like death walking.

Barbell Bench Press: Shoulder-width grip...

Rep goal: 10 reps per set

warm-up: 2 sets: bare bar: 10 reps each set
warm-up: 95 lbs: 10 reps
warm-up: 135 lbs: 10 reps

Set 1: 185 lbs: 10 reps
Set 2: 205 lbs: 9 reps
Set 3: 225 lbs: 5 reps; 135 lbs: 5 reps
Set 4: 235 lbs: 3 reps; 185 lbs: 3 reps; 135 lbs: 4 reps


Incline Dumbbell Press:

rep goal: 4-6 reps per set

Set 1: 100 lb dumbbells: 6 reps
Set 2: 110 lb dumbbells: 2 reps; 80 lb dumbbells: 3 reps
Set 3: 100 lb dumbbells: 2 reps; 80 lb dumbbell: 2 reps
Set 4: 80 lb dumbbells: 6 reps


Seated Dumbbell Shoulder Press:

warm-up: 2 sets: 40 lb dumbbells: 6 reps each set [pronounced shoulder discomfort]
warm-up: 50 lb dumbbells: 6 reps

2 sets: 60 lb dumbbells: 6 reps each set


Barbell Upright Rows: Pulling bar almost to eye level...

warm-up: 40 lbs: 15 reps

Set 1: 60 lbs: 10 reps
Set 2: 80 lbs: 10 reps


Tricep Pressdowns:

Set 1: 55 lbs: 15 reps
Set 2: 65 lbs: 15 reps
Set 3: 75 lbs: 12 reps
Set 4: 85 lbs: 8 reps

Pretty sucky overall weight-wise...and with regard to how i felt. But great pump as usual..

Nark

[*Narkissos*]

jan is comin quick ...are you ready for it? it would be super sweet if you pm'd me on what u plan on doin for you bulk

What i plan on doing with regard to eating, training, or cycling?

Honestly eating and training may be the same... and i don't think i'm cycling lol.

Hit me up tho.. always good to hear from you.

-N

[chest6]

maybe he meant investing in a new bicycle?

[*Narkissos*]

[UberSteroids]

Oh yea, I am going to get my first bi'cycle' probably mid 2008.

[JohnboyF]

You got 8 days till Jan 1st!!!

REST UP

[*Narkissos*]

HAPPY 2007 BROS!!!!


I'm back

[JohnboyF]

Back in the gym....??? where the numbers???

[*Narkissos*]

Monday 8th January 2007... 3 weeks 'rest' from training.

Chest; biceps; Cardio ...5a.m.

pre-training: 1 scoop whey; 2 scoops dex; 4 ml Ethanol (alcohol); 2 b-complex vitamin tabs (4:30 a.m.)

Training: hypertrophy specific: goal= 8-10 reps per set

Flat Barbell Bench: closer than standard grip...just outside shoulder-width

warm-up: 2 sets: bare bar: 10 reps each set
warm-up: 95 lbs: 10 reps
warm-up: 115 lbs: 10 reps

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

Incline Dumbbell Bench Press:

warm-up: 60 lb dumbbells: 10 reps

Set 1: 80 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 7 reps
Set 3: 80 lb dumbbells: 6 reps

Dumbbell Pullover:

4 sets: 60 lb dumbbell: 10 reps each set


Seated Alternate dumbbell curl:

Set 1: 30 lb dumbbells: 10 reps each arm
Set 2: 40 lb dumbbells: 8 reps each arm
Set 3: 50 lb dumbbells: 4 reps; 40 lb dumbbells: 3 reps; 30 lb dumbbells: 3 reps


One-arm Dumbbell Preacher Curl:

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


Cardio: pwo: Inclined Treadmill: 30 minutes M.I.I.T.

Average Incline: 4.5
Average Speed: 4.5

Max incline: 8.0
Max Speed: 7.5

Max speed was paired with average incline...and Max incline was paired with average speed.

Good workout... Nasty Bi pump.

pwo meal: 7:15 a.m.: 1 can tuna; 1 serving breadfruit; 1 tbsp garlic butter; 1 cup o' tea (w/ 2 packs splenda; 1 tsp sucrose)

Nap

ppwo meal: 12 p.m.: Minced beef; brown rice; 1 tbsp olive oil; 1 onion. [stirfry]; 1 diet coke.

Meal 4: 2 p.m. Repeat of meal 3



-N

[*Narkissos*]

Back in the gym....??? where the numbers???

postwhore.

Goals for 2007...

1. to get 'back to normal'...

For the last few months of 2007 my eating habits changed for the worse.

I've been able to maintain weight and gain LBM on the 4 meals i was eating...but obviously the speed development was not akin to my usual.

So the main goal right now is to get back into a mindset similar to the precontest phase... increasing my feedings to every 1 & 1/2 to 2 hours..depending how my hunger response is. This will take me back around my usual 6-8 meal norm... A far cry from the 2-3 daily meals i've been eating over the last 3 weeks of inactivity.

2. to increase LBM by another 10+ quality pounds.

I've started cardio as of today... so goal 3 should be doable:

3. stay near contest shape year-round (i.e. 8% as opposed to my usual 10-12% w/ abs)

(although i'm not competing.)

Nark

[chest6]

not competing as in..for now.or what?

2-3 meals..yikes Thats what i did for 2 weeks and i whithered away

Interesting change in cardio

[*Narkissos*]

not competing as in..for now.or what?

Not competing in bodybuilding this year.

This'll be my first year off in 7 years.

I'll try to hit 230 by march..and then get shredded and hold that condition for the rest of the year.

2-3 meals..yikes Thats what i did for 2 weeks and i whithered away

I feel withered.. but i'm still at the same weight...give or take 3-5 lbs

My chest appears less dense... and so do my quads. But i think they're just flat.

Interesting change in cardio

I usually do V.I.I.C (Varying Intensity interval cardio)... Takes the boredom out of it to hit a max sprint for a minute or two.

I just never write down exactly the speeds and inclines i've used.. I did today however

Nark

p.s. I really didn't want to push too hard on my first day back... I'm dreading the soreness.

Was unavoidable tho...

IT's 8:42 pm here.. and i've been hella sore since lunch time

I'm dreading the a.m.'s leg session.

[WidowMaker]

hey bro, you need to lay off the talking and start workin' out. LOL.
i thought i'd drop in and see some good training again and look what i find you over by the smoothie bar chattin' away. LOL.
yup! you'll get those extra 2lbs per week like that. LOL.
love ya -- mean it. hehehehe.