My training Journal...

[*Narkissos*]

^^

Tuesday 8th January 2007

Legs; Abs 5 a.m.-6 a.m.


Leg-extensions:

No prior warm-up...

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 180 lbs: 20 reps


Squats:

No prior warm-up...

Set 1: 135 lbs: 10 reps [no belt]
Set 2: 225 lbs: 10 reps [no belt]
Set 3: 315 lbs: 10 reps [no belt]
Set 4: 405 lbs: 6 reps [w/ belt]

Laying Leg-curls:

No prior warm-up...

Set 1: 90 lbs: 15 reps
Set 2: 115 lbs: 8 reps
Set 3: 135 lbs: 8 reps
Set 4: 135 lbs: 6 reps


Seated Angled Calf-raises:

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


Leg-raises:

3 sets: 15 reps each set

Pretty cool session. Quad strength was more or less the same. I got most of this session on cam as well.. so i'll try to upload some clips

-Nark

[chest6]

*Waiting for clips*

Yeah...I think in the last 6 months my quads have shrug. My tear drop seems to have disappeared and I havent really gained strength like I did before. I tried hittin the high reps again but they still look flat and small

[*Narkissos*]

^^Here they are

Tuesday 8th January 2007

Legs; Abs 5 a.m.-6 a.m.



Squats

Set 4: 405 lbs: 6 reps [w/ belt]

http://www.youtube.com/watch?v=LRj2POvMHoI

Seated Angled Calf-raises:

Set 4: 450 lbs: 8 reps

http://www.youtube.com/watch?v=4jh03JSniR4

Tuesday 12th December 2006 5 a.m.

Back; Biceps


Deadlifts:

Set 4: 405 lbs: 5 reps [got this lift on digital cam]
Set 5: 455 lbs: 2 reps [grip failure]

http://www.youtube.com/watch?v=WuJeUiSEkwc

[chest6]

I believe the "lunk alarm" is malfunctioning in your gym

[UberSteroids]

Ha! Cool vids man! I gotta post up some of my workouts!

[*Narkissos*]

Thursday 11th January (Happy Anniversary to me!!!)

Delts; Tris; Abs 5 a.m.

Prologue: For some reason i couldn't fall asleep at all. Who am i kidding? Chronic insomnia's the reason. I got 1hr of sleep last night... This session was a shocker to say the least

Seated Dumbbell Press:

warm-up: 30 lb dumbbells: 6 reps
warm-up: 40 lb dumbbells: 6 reps
warm-up: 50 lb dumbbells: 6 reps


Set 1: 60 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 85 lb dumbbells: 6 reps
Set 4: 90 lb dumbbells: 5 reps [failure]


Seated Lateral Raises: Straight arms...

Set 1: 15 lb dumbbells: 15 reps
Set 2: 20 lb dumbbells: 12 reps
Set 3: 25 lb dumbbells: 8 reps
Set 4: 25 lb dumbbells: 8 reps

Barbell Upright Rows:

4 sets: 70 lbs: 10 reps each set


Close-grip Bench press:

warm-up: bare bar: 6 reps
warm-up: 95 lbs: 6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 3 reps [failure]

Tricep Pressdowns:

Set 1: 65 lbs: 15 reps
Set 2: 75 lbs: 12 reps
Set 3: 95 lbs: 8 reps

One arm Dumbbell French Press:

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

Decline Sit-up:

Set 1: 30 reps
Set 2: 30 reps

SWEEEEEEEEEEEEEEEEEEET session... Sorry i left my cam at home lol

-Nark

[JohnboyF]

Looking good Big Bro,

90's on DB you haven't hit those for a while ...

Upright 70's come now that junior weight

Aweseome close grip bench....

what are the plans for tonight? I'm assuming some serious TLC???


(congrats btw)

[*Narkissos*]

Yea my delt poundage has been limited due to the indirect stimulation they got when i trained them after pecs.

I'll be back pressing the 100s in no time

Upright rows.. i prefer to laterals because laterals hurt my forearm..so i can never use an 'effective' weight. The movement of the two isn't dissimilar so i normally opt for this or cleans. For some reason tho i wasn't feeling the 'groove' of the exercise.. so i didn't up the poundage.

TLC

We had a great time man.. Thanks

[JohnboyF]

"had" the night is still young.... and i know you...

Music in the background * EYE of the Tiger*

[*Narkissos*]

LMAO!

Friday 12th January

Rest

[chest6]

sorry but im just gonna repeat what faiz said..

with the good weight on the cg
havent seen u hit the 90s in awhile on shoulder press...

oh and..

you better be sleepin right now

[*Narkissos*]

^^ Hell no. I'm Up talking to Faiz and eating junk food.

It's 3:13 a.m. here...

[*Narkissos*]

Saturday 13th January 2007

Back; Calves 5 a.m.-6 a.m.

General warm-up: Laying leg-curls:

1 set: 45 lbs: 10 reps


Deadlifts:

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

Set 1: 405 lbs: 5 reps [w/ belt; no straps]


Chins:

3 sets: bodyweight x failure: set 1: 8 reps; set 2: 6 reps; set 3: 5 reps


V-bar Pulldowns:

warm-up: 125 lbs: 8 reps

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

Bent Over Barbell Row: Torso parallel to floor...

warm-up: 135 lbs: 8 reps

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

Corner Rows [improvised t-bar rows]: Torso parallel to floor...

warm-up: 70 lbs: 8 reps

Set 1: 105 lbs: 8 reps
Set 2: 175 lbs: 4 reps; 105 lbs: 4 reps; 70 lbs: 4 reps

Lumbar Crunches [short ROM hyperextensions]:

3 sets: 10 reps each set


Seated Calf-raise:

warm-up: 50 lbs: 20 reps

5 sets: 100 lbs: 10 reps each set


An ok session... Was anticipating a better deadlift. 405 raw was pretty smooth... but the feeling i got from it told me that 495 raw wouldn't have been possible today...so i rescinded.

-Nark

[chest6]

how many reps on the 405..it doesnt say

[*Narkissos*]

Sorry about that.. i typed up right after i came in from the gym. Typed so fast that i missed that bit lol.

All reps for each set were the same.

[chest6]

lookin forward to seein you pull 545+ again

[*Narkissos*]

^^ Maybe some day soon. I think i'm changing my goals for the year. We'll talk

Wednesday 17th January 2007

Chest; Biceps; Abs 5 a.m.

prologue: Woke at my usual time (4:30 a.m.).. but didn't consume my pre-workout shake (very fast-assimilating pro/carb)... Trained on an empty stomach.. like i always used to. Thought it would've negatively impacted my training session since i've been doing a light pro/carb pre-training and it's been 'working' (i.e. i've been getting a better pump.. but i can't say that i've been actually stronger than when i train on an empty stomach).

Well it didn't negatively affect my session... Check it out.


Flat Dumbbell Bench Press:

warm-up: 30 lb dumbbells: 6 reps
warm-up: 40 lb dumbbells: 6 reps
warm-up: 50 lb dumbbells: 6 reps
warm-up: 60 lb dumbbells: 6 reps

Set 1: 80 lb dumbbells: 6 reps
Set 2: 110 lb dumbbells: 6 reps [PERSONAL BEST]**
Set 3: 100 lb dumbbells: 6 reps

**Got pain here in my right shoulder.. even though the reps were smooth and slow. I think maybe i hyperextended in the max stretch position...due to my elbow placement. I had them perpendicular to my body... or maybe a little bit more than perpendicular. Maybe they were too high. Anyway.. i'll revise elbow placement on the next session if possible.


Incline Dumbbell Bench Press:

Set 1: 80 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 5 reps [failure]
Set 3: 90 lb dumbbells: 5 reps [failure]**

**failed mid-way up on the 6th rep


Dumbbell Pullover:**

Set 1: 60 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 90 lb dumbbells: 6 reps

**I paused for about 2 secs in the max stretch position (the bottom of the movement)...then reversed the movement. It wasn't an explosive positive however. Both the descent and ascent were smooth and controlled.


Seated Alternate Dumbbell Curls:

Set 1: 30 lb dumbbells: 8 reps each arm
Set 2: 40 lb dumbbells: 6 reps each arm
Set 3: 60 lb dumbbells: 6 reps each arm [failure]

One arm Dumbbell Preacher Curls:

Set 1: 30 lb dumbbell: 6 reps each arm

Set 2: 40 lb dumbbell: 6 reps each arm*

*Started with the right arm.. but only got 3 reps unassisted.. Got a spot for 3 reps. Then went to the left arm.. where i completed 6 reps unassisted. Can't believe my left arm is that much stronger.. I'm right-handed at that, and my right arm is bigger.

Set 3: 40 lb dumbbells: 6 reps each arm**

**Started with the right arm again..Same number of reps & assists. This time i failed mid-rep on the 6th rep with the left arm..and got and assist to complete the rep.

Roman Chair Sit-ups:

2 sets: 15 reps each set


Leg-raises:

2 sets: 15 reps each set


Comments: Weird muscular imbalance right arm v.s. left. Will have to look into correcting this. Also, i think i'm going to change my pre-training regime. Gonna probably just supplement with BCAAs and a thermogenic (optionals) pre-training... instead of a liquid meal.

GREAT SESSION!


-Narkissos

[MotoLifter]

thanks for doing all this work for us Nark. Iv been following your log for awhile (without posting) and it has given me some great ideas that are resulting in awesome new growth. Thanks again man, it really helps. Keep up the good work...

MOTO

[chest6]

60lb dumbbell curls..I still hate you

PM me on the new goals..wanna hear em

[*Narkissos*]

thanks for doing all this work for us Nark. Iv been following your log for awhile (without posting) and it has given me some great ideas that are resulting in awesome new growth. Thanks again man, it really helps. Keep up the good work...

MOTO

No prob man.. I'm glad i helped in some small way

60lb dumbbell curls..I still hate you

PM me on the new goals..wanna hear em

You should have a PM a-coming

[*Narkissos*]

Friday 19th January 2007

Legs 5 a.m.-6:15 a.m.

Prologue: Another night of insomnia. The last time i remember being displayed on my cellphone before i fell asleep was 3:30 a.m... and my alarm went off at 4:45 a.m.

This happened yesterday as well..That's why i didn't train. The week's almost over however.. so i had no choice this morning. Got up.. hit 3 caps of a stimulant/thermogenic supplement i had knocking around..and headed to the gym.

This is how it went:



Laying Legcurl:

Set 1: 45 lbs: 20 reps
Set 2: 45 lbs: 20 reps
Set 3: 90 lbs: 10 reps
Set 4: 90 lbs: 10 reps
Set 5: 135 lbs: 6 reps
Set 6: 135 lbs: 6 reps

Stiff-leg/straight-leg Deadlifts:

These were done on a 6" platform. I lowered the bar to my toes on each rep. Since i loaded the bar with 45s.. this meant that on each rep the plates extended about 4" past the platform...increasing the ROM by about 4"

The set with the bare bar served to 'un-knot' my groin. Due to the extreme ROM i use on this exercise (and previous injury to the groin area) if i don't approach increases slowly i get a painful cramp near in my adductor.

Execution: flat back tru-out; straight legs (no bend in knees); no straps; no belt

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 275 lbs: 10 reps**

**In retrospect i could've handled 315+ here.. but i had opted for the 275 because of the energy demands that the increased ROM and rep-range were placing on my grip strength.The tired worn feeling i was getting on the 2nd set made me doubt that i could grip the bar for the entire duration of the 3rd set if i had gone heavier.


Leg-extensions:

This was used just a general warm-up for my knees..since i had noted some discomfort the previous week. I dropped the rep range to correspond to the perceived energy level of my sleep-deprived state. None of the sets were done to failure.. and neither were they heavy.

Set 1: 45 lbs: 10 reps
Set 2: 90 lbs: 10 reps
Set 3: 135 lbs: 10 reps
Set 4: 180 lbs: 10 reps

Leg-press: Close stance...

warm-up: 300 lbs: 20 reps

Set 1: 660 lbs: 15 reps [failure]**

**Far short of my usual...and far more taxing.


Barbell Squats:

2 sets: 315 lbs: 10 reps each set


I started to hyperventilate at this point.. at the end of the second set. I think the intensity level was too high: rest periods to short.. or the thermogenics didn't agree with my body. Whatever the cause, i couldn't catch my breath... and this is the closest i've come to puking since i was a toddler. It felt like i could've tossed it at any moment. Only thing is.. i was training on an empty stomach..so i know that nothing wouldn't have come up.. cus there was nothing there.


Calf press [leg-press station]:

warm-up: 300 lbs: 10 reps

Set 1: 660 lbs: 12 reps [failure]


Seated Angled Calf-raise:

warm-up: 180 lbs: 10 reps

Set 1: 360 lbs: 10 reps [failure]


Seated Calf-raise:

warm-up: 50 lbs: 10 reps

Set 1: 100 lbs: 10 reps
Set 2: 150 lbs: 7 reps [failure]


It was an interesting and very fast-paced session to say the least.

-Narkissos

[Columbus]

Nark - sorry to chime in but a savor? L-Tyrpnophan and a little kava kava or valerian root....trust me......will kill all forms of insomnia!
SAFE AND VERY VERY EFFECTIVE

[UberSteroids]

Nice session Nark.
180 on leg extensions that nice. I bet that felt good!
Keep it up!

[*Narkissos*]

Nark - sorry to chime in but a savor? L-Tyrpnophan and a little kava kava or valerian root....trust me......will kill all forms of insomnia!
SAFE AND VERY VERY EFFECTIVE

Thanks for the input.

I've tried everything tho OTC bro.

I've been an insomniac for the last 5 years. Kava-kava tryptophat; 5-htp; valerian root; passion flower; melatonin; anti-histamines; sex; carbs... No workie.

Well anti-histamines 'work'.. but not in the manner that i need. They knock me out... but i feel like shit when i wake: more tired.

They knock me out cold... but it's not a deep sleep. It's like being awake: restful.. but not recuperative.

Nice session Nark.
180 on leg extensions that nice. I bet that felt good!
Keep it up!

Was a nice session imo.. yup

Far lighter than usual.

For example..I normally rep 270 lb (cus that's all it can hold lol) on the leg extension for the same number of reps that i did the 180 today.

[chest6]

270 on leg ext? Does ur ass come off the bench and you hike the weight up? Theres no way I could get that up unless I did that..

Session looks good..hittin 315 for 10 musta been hard after all that volume beforehand

[*Narkissos*]

270 on leg ext?

Yea: My training Journal...

Remember on my last leg session i put 20 reps in 180 lbs confortably.

Same with the session before.. with pauses at the top of each rep.

Does ur ass come off the bench and you hike the weight up? Theres no way I could get that up unless I did that..

Nah... My quads aren't locked into the machine either. Nothing's holding me down.. but the only movement occurs at the knee joint.. No ass jerky movements to get the weight up. I don't believe in that.

Session looks good..hittin 315 for 10 musta been hard after all that volume beforehand

It actually wasn't bad at all.

If you check back, although i don't normally do hamstrings first in my leg workout.. i do happen to do twice as many repetitions for each of the quad exercises that i do before squatting. So i'd in more or less the same state of exhaustion.

I was tired though. The not sleeping hurt more than the volume ever could

-Nark

[chest6]

Yea: My training Journal...

Remember on my last leg session i put 20 reps in 180 lbs confortably.

Same with the session before.. with pauses at the top of each rep.




Nah... My quads aren't locked into the machine either. Nothing's holding me down.. but the only movement occurs at the knee joint.. No ass jerky movements to get the weight up. I don't believe in that.



It actually wasn't bad at all.

If you check back, although i don't normally do hamstrings first in my leg workout.. i do happen to do twice as many repetitions for each of the quad exercises that i do before squatting. So i'd in more or less the same state of exhaustion.

I was tired though. The not sleeping hurt more than the volume ever could

-Nark

Hmm yeah I remember that. Id have to see your machine maybe its different. 270lbs on a single joint exercise is tough for me to imagine. I have done it before..but there was a lot of jerky movement
I guess Im stuck with the conclusion that you have freaky strong quads..fair enough

Yeah I couldnt imagine not sleeping. I cant see how you do it. I could probably squat 225 maybe on no sleep..not 405 like you manbeast

I have actually thought about pre exhausting quads when I can start doing squats again. Its time to try something new because Ive been doing squats then leg press for WAY too long now..

[Columbus]

My god......You tired this combo together right L-Trypnophan, kava kava AND at least 500mg of Valerian???? Nothing?

go see a doc bro.....that's no good......get some ambium and you'll never ever feel better....no hangover, well rested, etc....


My prob is that I piss every 2 hours.....now that sucks!

[chest6]

I piss at least every 2 hours..if not every 1. Sometimes every 30 mins.

Bad for a cashier that cant leave his register

man, Im sure Nark has seen a doctor plenty of times..as it seems this problem has been around for awhile...

[*Narkissos*]

man, Im sure Nark has seen a doctor plenty of times..as it seems this problem has been around for awhile...

When i saw the doc her course of action was limited to prescription drugs.

I don't so 'drugs'.

Not even an OTC painkiller when i have a headache. I've probably used anti-biotics only once in the last decade.

I'm like that.. so i turned down her sleeping pill prescription.

And yes columbus, i've exhausted the natural sleeping supps.

I believe i've been up to 25 mg of Melatonin as well.

[S431M7]

Nark,

These are cool motivational videolinks and they don't lie your progress, but I'm surprise compound sentences do bother your intelligences.

Keep up the spirit, man!

^^Here they are




http://www.youtube.com/watch?v=LRj2POvMHoI





http://www.youtube.com/watch?v=4jh03JSniR4






http://www.youtube.com/watch?v=WuJeUiSEkwc

[*Narkissos*]

Nark,

These are cool motivational videolinks and they don't lie your progress, but I'm surprise compound sentences do bother your intelligences.

Keep up the spirit, man!

The correct tense would be the past tense: "surprised".

And.. 'intelligences', being plural, would not fit in your 'sentence'... as you are addressing but one individual.

Please refrain from cluttering my log with your poor attempt at humor.

Stick to your ambigously worded 'question threads'.

e.g.

Tough question to experience Bodybuilders!
what does this mean?


You know.. the kind people read.. and ignore.

[chest6]

Nark...do your legs feel like solid tree bark or more of a shrub..maybe even a Mountain top glaciers in the cold partseses of the countries?

[thekaydense]

Thanks for the input.

I've tried everything tho OTC bro.

I've been an insomniac for the last 5 years. Kava-kava tryptophat; 5-htp; valerian root; passion flower; melatonin; anti-histamines; sex; carbs... No workie.

Well anti-histamines 'work'.. but not in the manner that i need. They knock me out... but i feel like shit when i wake: more tired.

They knock me out cold... but it's not a deep sleep. It's like being awake: restful.. but not recuperative.



Was a nice session imo.. yup

Far lighter than usual.

For example..I normally rep 270 lb (cus that's all it can hold lol) on the leg extension for the same number of reps that i did the 180 today.

yeah bro anti histamines make feel so groggy in the morning.

ever tried GABA? ive heard it works wonders, though i havent tried yet.

[*Narkissos*]

Nark...do your legs feel like solid tree bark or more of a shrub..maybe even a Mountain top glaciers in the cold partseses of the countries?

Yea actually.. Does that mean they'll grow?

C'mon.. Positive encouragement wanted.






^^LMAO!

yeah bro anti histamines make feel so groggy in the morning.

Yea.. and it takes me hours to recover. When i use 'em i'm walking around like a zombie til noon

ever tried GABA? ive heard it works wonders, though i havent tried yet.

No admittedly i haven't used that.

I did have a rationale for not using it.. but i can't remember at this point. .. Maybe cus it wasn't available in my region. Or something about legality.

I haven't read on the compound in years. Would have to refresh my memory.

Thanks for the input.

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


Monday 22nd January 2007

Shoulders; Triceps 5:20 a.m.- 6:15 a.m.

Prologue: Another night of not sleeping. Went to bed at 3:45 a.m. and woke @ 4:45 a.m. Got to the gym late because my girlfriend never showed up... She didn't call either. So i had to stroll over to my dad's house and borrow his vehicle. I trained this morning on an empty stomach as well. Here's how it went:

Seated Dumbbell Shoulder Press:

warm-up: 30 lb dumbbells: 6 reps
warm-up: 40 lb dumbbells: 6 reps
warm-up: 50 lb dumbbells: 6 reps
warm-up: 60 lb dumbbells: 6 reps

Set 1: 80 lb dumbbells: 6 reps
Set 2: 90 lb dumbbells: 4 reps [failure]
Set 3: 80 lb dumbbells: 6 reps
Set 4: 80 lb dumbbells: 6 reps

Seated Behind-the-Neck Press: Lowering the bar to the traps on each rep..

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

Set 1: 135 lbs: 4 reps [failure]
Set 2: 135 lbs: 4 reps [failure]
Set 3: 135 lbs: 4 reps [failure]

Behind-the-back Shrugs: No straps... w/ pause at both the top and bottom of each rep...

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 8 reps
Set 4: 225 lbs: 8 reps [grip failure]

Close-grip Bench press: Full ROM...

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

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

Parallel Bar dip: Close grip... full ROM

3 sets: bodyweight: 6 reps each set


One-arm Dumbbell French-press:

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


Nice session... Had a little trap discomfort since i hadn't hit 'em directly in a while. Had a little delt discomfort with the behind-the-neck press.. for the same reason. It wasn't pain however.. It was like a deep muscle pump. Had some wrist issues with the close-grip bench.. as well as (strangely so) balance issues. It felt like one side of the bar was heavier than the next. I changed the bar after the second set (185 x 6) because during the set it felt like the bar would slip from my grip. (i was using the false thumb grip). The bar didn't appear bent.. but i wasn't taking the chance.

Nice pump overall.. and pretty decent poundage imo.

-Nark

[chest6]

How far apart are your hands during the CG press?

Ive found my wrists hurt too when I bring them too close

[Columbus]

Ever try decline close grip, much much less strain on delts....give em a shot.


Also, I've ALWAYS kept my feet planted and no movement when doing shrugs UNTIL I trained next to Cutler two weeks ago....you should see is momemntum...I don't think he does one lift with perfect form...

[Got Insulin?]

i feel ya with the insomnia..im lucky to get 6 hours to sleep at night...in the same boat when it comes to not taking prescription drugs, got prescribed to seroquel and ambien but refused. if you find something let me know. good luck with everything, excellent progress, i ve been keeping up with you for a while. always have admired your dedication and being able to balance school and this lifestyle..not easy i know.

[*Narkissos*]

Monday 23rd January 2007

Back 5:05 a.m.- 5:55 a.m.

Prologue: Same ole...different day. Fell asleep at 3:30 a.m... Alarm went off at 4:30 a.m. Trained on an empty stomach. Here's how it went:

V-bar Pulldown: Very strict reps...Pulling to upper chest

warm-up: 75 lbs: 8 reps
warm-up: 85 lbs: 8 reps
warm-up: 95 lbs: 8 reps

Set 1: 125 lbs: 8 reps
Set 2: 140 lbs: 8 reps
Set 3: 170 lbs: 8 reps
Set 4: 170 lbs: 8 reps

Bent-Over Barbell Row:

These were done on a 6" platform.. Lowering the bar to toes on each rep for increased ROM. Did a dead hang at the bottom of each rep to emphasize the stretch.

warm-up: 95 lbs: 8 reps
warm-up: 95 lbs: 8 reps

No Belt; No straps

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

One-arm Dumbbell Row:

These were done with the elbows out to the side: perpendicular to the body.. as opposed to tucked in close to the body... mimicking the form i use with the barbell equivalent. Each rep was very strict.

Set 1: 70 lb dumbbell: 8 reps each arm
Set 2: 80 lb dumbbell: 8 reps each arm
Set 3: 80 lb dumbbell: 8 reps each arm
Set 4: 80 lb dumbbell: 8 reps each arm

Wide-grip Lat Pulldown:

4 sets: 105 lbs: 8 reps each set


Solid session... Great pump.

-Narkissos

[*Narkissos*]

How far apart are your hands during the CG press?

Ive found my wrists hurt too when I bring them too close

6" i believe.

I think the pain was just from not sleeping. I think my body was telling me it was wearing thin..cus i could feel every little ache during this session.

I used to do all my tricep pressing exercises closer actually.. but i switched to this grip as it allows me to move more weight.

I realise that wrist pain from too close a grip is due to balance issues. When the grip is so close the wrist flexors have to stabilise the bar moreso than they're accustomed.

Ever try decline close grip, much much less strain on delts....give em a shot.

I have.. ROM's too short.. so i dropped 'em.

I think full ROM exercises are the key to tricep development.. When i added movements with fuller ROMs my triceps improved. This is why i now always do a one-arm french press at the end of my tri workout.

i feel ya with the insomnia..im lucky to get 6 hours to sleep at night...in the same boat when it comes to not taking prescription drugs, got prescribed to seroquel and ambien but refused. if you find something let me know. good luck with everything, excellent progress, i ve been keeping up with you for a while. always have admired your dedication and being able to balance school and this lifestyle..not easy i know.

Will do bro.

Thanks for the encouraging words.. and thanks for following.

Means a lot to me.

-Nark