My training Journal...

[Columbus]

NARK - CAN i ASK A QUESTION - DO YOU DEADLIFT EVERY OTHER week? Do you feel lthis is more benefitial? Also do you fell you can train and achieve just as much mass without deadlifting every single week?

I just have a mindset whereas if I dont DL, it's like doing legs without squatting...feel lazy.....thoughts?

[UberSteroids]

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
[

Nark, when You are doing You working sets, how do YOu grip the barbell ?
How wide of a grip ? Palms over the bar or bicep curl grip ?
Very nice lifts!
Thanks

[*Narkissos*]

NARK - CAN i ASK A QUESTION - DO YOU DEADLIFT EVERY OTHER week?

No..when it's in my training cycle i do it every week. It wasn't in my back routine this week because i've dropped it. It's no longer useful for my goals.

I may re-add it in a couple weeks..or a couple months.

Depending on my physique responds

Do you feel lthis is more benefitial?

No.. i feel doing it every week (providing it's in your traning rotation) is necessary... with exception.

Also do you fell you can train and achieve just as much mass without deadlifting every single week?

Mass possibly.. strength no.

Nark, when You are doing You working sets, how do YOu grip the barbell ?
How wide of a grip ? Palms over the bar or bicep curl grip ?
Very nice lifts!
Thanks

I use palms over for all my bck exercises cept one: the underhand grip pulldown. And this exercise is used only rarely.

I really don't think underhand grip barbell rows do much of anything cept tickle the ego.. in my humble opinion at least.

ROM is too short... scapulae reaction is more difficult.. and bicep rectruitment too high.

In my humble opinion at least

[Columbus]

great stuff......good luck to you bro.....I'm going to rotate weekly...rack vs conventional.......high vs low rep......keep up the solid training and I will find something to knock you out for the night....lol.....

[thekaydense]

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

C'mon.. Positive encouragement wanted.






^^LMAO!




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



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.

-Nark

here you go heres what bb.com says.

GABA, or Gamma-Aminobutryic Acid, is a powerful amino acid that was first discovered in 1883 in Berlin. It is actually classified as a nearuotransmitter, which means it helps nerve impulses cross the synapses (gaps) and communicate better. GABA has a great number of positive effects on the nervous system.

In addition, GABA has some startling effects on promoting fat loss. How does this work? GABA stimulates the production of Human Growth Hormone (HGH). It is HGH that has been found in studies to facilitate the metabolism of fats in the body. HGH is also known for it's powerful muscle-building effects. Awesome! Increasing HGH is definitely a good thing, especially for bodybuilders. HGH tends to decrease naturally with age, so the older you get, the harder it is to lose fat. That's one reason GABA has become so popular.

Other studies have shown that GABA increases the body's sleeping cycle and patients reported much more vivid dreams. Getting a good night's sleep and obtaining more rest can lead to more energy throughout the day. Not to mention, increasing fat loss and promoting muscle growth also leads to an increase in energy. More energy feelings of vigor are common side effects of supplementing with GABA!

ive never tried but ive heard great things from people ill let you know soon though when i do get it.

[UberSteroids]

Wake up Nark! It has been a week!
Need to straighten You out! Same with Audis!
Where is the Journal to follow ?
Better have some good sessions to update!

[*Narkissos*]

^^No sessions.

---------------------------------
Tuesday January 30th 2007

Chest; Biceps; Triceps; Abs 5 a.m.

Prologue: Been having a really rough time the past three weeks: school-wise; life-wise; relationship-wise. Haven't been eating, sleeping...and now, neither have i been training. None of the above by choice. I can't sleep because my mind won't shut off... I'm thinking about being medicated for that. I can't eat because my mind isn't towards food... I have no appetite nor inclination. I haven't trained because i haven't been sleeping nor eating..and thus felt weak physically. Getting lactic acid burn from normal routine things...lactic acid burn that you'd get from a high intensity workout. All that's kept me grounded is my music ..which i have delved into obsessively...writing and composing to keep my mind from imploding.

Fell asleep this morning at 3:45 a.m. Awoke before the alarm went off at 4:15 (was supposed to go off at 4:30). Headed off to the gym on an empty stomach.

Here's how it went..

Incline Dumbbell Bench Press:

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: 100 lb dumbbells: 6 reps
Set 3: 110 lb dumbbells: 4 reps [failure]

Flat Dumbbell Bench Press:

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

Dumbbell Pullover:

Set 1: 60 lb dumbbell: 6 reps
Set 2: 80 lb dumbbell: 6 reps
Set 3: 100 lb dumbbell: 6 reps

Standing Close grip Barbell Curl: hands spaced 6" apart... all reps done strictly

warm-up: bare bar: 6 reps
warm-up: 40 lbs: 6 reps

Set 1: 60 lbs: 6 reps
Set 2: 80 lbs: 6 reps
Set 3: 100 lbs: 6 reps

One-arm Dumbbell Preacher Curls:

3 sets: 30 lb dumbbell: 6 reps each arm each set

Close-grip Bench press:

At this point my biceps had a skin-stretching pump. They acted like a cushion impeding my range-of-motion here. Had to consciously try to touch my chest on each rep of the first few sets...until the blood was redirected to my triceps.

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: 205 lbs: 4 reps **

**stopped the reps of this set about 1" from my chest...paused, then reversed the movement.

One-arm Dumbbell French press:

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

Decline sit-up:

3 sets: 20 reps each set

Session took exactly one-hour to complete. Rest periods were very short.Off to school now...I've class from 10 a.m. to 8 p.m.

-Narkissos

[UberSteroids]

So basically no sleep!
Well, it is a nice session!

Nark, could You explain a little bit of how You do Your D-bell pull overs? If You had video one day it would be great. I tried doing them but I don't seem to get it right because everthing else gives out beofre my back does.
Thanks!

[*Narkissos*]

^^I'd put a vid up.. but my cam (which i've been using to put up the recent vids and pics) died on me .

I have two different executions... One for back training and one for chest/serratus training.

Hand positioning is generally similar.. but bench positioning isn't.

For chest i use a flat bench... and i maintain a static pectoral contraction through-out the exercise. i.e. i squeeze the bar real tight (may or may not interlock fingers)...and keep my pecs contracted. I lower as close to the floor as possible (while keeping my elbows in).. When i reverse the motion i pull in an arc to my lower pecs..where i can get a full and hard contraction.

For back i do pullovers on a decline bench..to keep the tension on my lats specifically.

Also i don't pull the dumbbell past the point where tension on the lat ceases.

You can basically establish this point by feeling it out on the first rep.

-N

[UberSteroids]

Perfect, thats what I was looking for. Because I wanted to target my back but did it on flat bench and my chest and shouledrs would feel more than back.
Didn't try decline.
Thanks a lot Nark!

[Columbus]

Nark - 1 question..you said you dropped DLifts because its not in our current goals.....what does that entail? More mass, less strength?

[chest6]

Pretty solid session considering all the details you mentioned..

Hope things improve for ya

[*Narkissos*]

^^Honestly i'm taking it one day at a time. The hardest parts are not sleeping...and trying to get back the desire to eat. When i go to train i feel like one of the 'norms'..

_________________________________________________
Thursday 1st February 2007

Legs; Abs: Back at the school gym

Prologue: Still not eating or sleeping. Training at the university gym..which lacks most basic equipment. So i did deads for hamstrings.. because there are no machines for such

Stiff-leg Deadlifts: Pulling from the floor: no belt, no straps...

warm-up: bare bar: 7 reps

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 315 lbs: 6 reps
Set 4: 405 lbs: 2 reps [grip failure]

Barbell Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 8 reps

Comments: The school gym has no mirrors in the squat area. Since they cater mainly to female students (and guys trying to pick up females), the mirrors are around the cardio equipment..so the chicks can check their hair. I feel more comfortable squatting when i can see myself.. so i stopped at 315 lbs.

Barbell Front Squats:

2 sets: 135 lbs: 10 reps each set

Calf-raises: on leg-press station

Set 1: 110 lbs: 10 reps
Set 2: 220 lbs: 10 reps
Set 3: 352 lbs: 10 reps
Set 4: 484 lbs: 10 reps
Set 5: 572 lbs: 8 reps

Comments: The school's poundage are a mix of kilogram plates and pound plates... Thus the odd poundages

Standing smith-machine calf-raises:

3 sets: 225 lbs: 10 reps; 8 reps; 8 reps

Leg-raises:

3 sets: 15 reps each set

Decent session.

Narkissos

[*Narkissos*]

Monday 5th February 2007 5:30-6:30 p.m.

Back; Shoulders: The university gym...

Prologue: Another long and tiring day. Minimal food consumed. Was an extremely hot day, and the heat etc. combined to leave me feeling sick and nauseous all day. The a/c in the gym was a pleasant change. BG fell rapidly once there though.

Underhand grip Pull-ups: grip about shoulder-width...

4 sets: bodyweight: 8 reps; 8 reps; 6 reps [failure]; 5 reps [failure]


Bent over Barbell Row: No 'warm-up'...

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 8 reps
Set 4: 275 lbs: 4 reps [w/straps]; 225 lbs: 3 reps [w/o straps]

Deadlifts:

Set 1: 225 lbs: 4 reps
Set 2: 405 lbs: 4 reps
Set 3: 495 lbs: 3 reps [w/ straps and belt]

One-arm Dumbbell Row:

3 sets: 75 lb dumbbells: 10 reps each arm...each set

Standing Barbell Press:**

warm-up: 2 sets: bare bar: 6 reps each set

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 5 reps
Set 3: 225 lbs: 4 reps w/ assistance.

**I started each set from the floor: cleaning the barbell to shoulder height...then pressing

Pretty decent session. Nice smooth clean.
The gym was much too full for my liking though.

Nark

[chest6]

back to 495 on deads..thats a plus. Sure the straps helped out a lil. The tat fine now im guessin?

I really cant squat w/o mirrors either i dont blame ya.

Mirrors by cardio equipment Ive seen that at one gym in my lifting career

[*Narkissos*]

The straps definately helped... I'd say i'm not far from my max.. but i couldn't go near it because i had deadlifted a couple days prior and everything was still sore. Not lifting with straps for a while certainly reduced the total net overload though.. 495 felt like 585 on the descent lol.

The tatt is healed..but i'm still avoiding bruising it.

[chest6]

yeah I hear ya

When/If I start doing deads again I'll be lucky to get 315 off the floor

[*Narkissos*]

^^ No stress man.

Bleh..deadlifts. I had dropped them.. but since the workload at school forced me to use the school gym i had no choice but to re-add 'em. Since the school gym doesn't even have a leg curl station.

[UberSteroids]

yeah I hear ya

When/If I start doing deads again I'll be lucky to get 315 off the floor

Well than if this happens, You'll be right there with me haha! That should make You feel good! Me at my peak performances and You just starting hahah! Same weights!

[Columbus]

Why would you ever drop them, UNLESS, of course, you are injured as in Chest's condition......


They are the fundamental element to a big back.........

[*Narkissos*]

^^ yea...right.

[Columbus]

then im wrong............

[audis4]

^^ yea...right.

[Columbus]

Good way to get your post count up......

[*Narkissos*]

Wednesday 7th February 2007 6:05-7:05 p.m.

Chest; Biceps; Triceps: The university gym

Incline Dumbbell Bench press:

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

Set 1: 80 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 6 reps

Flat Dumbbell Bench Press:

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

Dumbbell Pullover:

Set 1: 60 lb dumbbell: 6 reps
Set 2: 80 lb dumbbell: 6 reps
Set 3: 100 lb dumbbell: 6 reps**

**6 reps were easy...too easy. The university gym doesn't carry dumbbells heavier than 100 lbs though.


Seated Alternate Dumbbell Curls:

warm-up: 40 lb dumbbells: 6 reps

Set 1: 60 lb dumbbells: 6 reps
Set 2: 70 lb dumbbells: 6 reps


Standing close-grip Barbell Curl:

warm-up: bare bar: 6 reps

2 sets: 95 lbs: 6 reps [strict]


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: 5 reps
Set 3: 185 lbs: 3 reps

One-arm Dumbbell French Press:

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

Leg-raises:

3 sets: 20 reps each set

Decent workout.

-Nark

[chest6]

The university gym doesn't carry dumbbells heavier than 100 lbs though.
-Nark

Yeah...I feel your pain there

[*Narkissos*]

Sunday 11th February 2007

Legs 5 a.m.

Prologue: Didn't sleep much the night prior.. as usual. Woke feeling weak as hell... and that feeling continued tru the workout.

Leg-press:

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

Set 1: 300 lbs: 20 reps
Set 2: 540 lbs: 15 reps
Set 3: 705 lbs: 6 reps

ATG Squats:

These were done ass-to-ground as opposed to my usual parallel. Just felt the need to 'wake up' some fibers i haven't recruited in a while. A 1" block was placed under heels.

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

Set 1: 225 lbs: 8 reps
Set 2: 225 lbs: 6 reps


ATG Hack-squats:

These were done on the hack/hip-sled machine. These were ass-to-ground also. Stance differed here in that my feet were close together... Heels notably.

warm-up: 2 sets: bare bar: 8 reps each set

Set 1: 120 lbs: 8 reps
Set 2: 210 lbs: 8 reps

Dumbbell Walking Lunges:

3 sets: 40 lb dumbbells: 1 length of the gym each set.

Laying Leg-curls:

Set 1: 45 lbs: 10 reps
Set 2: 70 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 115 lbs: 10 reps


Seated Angled Calf-raise:

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 360 lbs: 10 reps

Seated Calf-raise:

Set 1: 50 lbs: 10 reps
Set 2: 100 lbs: 10 reps
Set 3: 150 lbs: 10 reps

Pretty decent session all round. The lunges were an ASSBUSTER!. Squats.. I hadn't gone that far below parallel for a while..so that was interesting to say the least. Seated Calf-raises.. are touch and go. With the heavier poundage i don't 'feel' my calves anymore.. because circulation to my lower leg is more or less cut off by the pad of the machine. So their inclusion is 'ok' with lighter weights.

-Narkissos

[*Narkissos*]

Tuesday 13th February 2007

Chest; Biceps 5:15 a.m.

Prologue: No sleep again last night. Fell asleep at 3:45.. woke at 4:45. What psychologists say about lack of sleep eliciting similar psychosomatic episodes as alcohol intoxication is correct. On my way to the gym i burst into hysterical laughter... due to the manifestation of a random 'funny' memory... and i could not stop lau***ng.

My girl was scared... Namely because the laughter came from nowhere.. I couldn't tell her what i found so funny.. the lau***ng pattern was not my usual.. Neither was my speaking voice. It was like if a whole different person was sitting next to her in the car. It was still dark out...so needless to say, she was freaked.

When we got inside i was still lau***ng. When i started my first couple sets.. i was still lau***ng. When the weight started to get 'heavy' i kind of sobered up. Weird... Time for sleeping drugs.


Flat Dumbbell Bench Press:

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: 100 lb dumbbells: 6 reps
Set 3: 100 lb dumbbells: 6 reps [failure]


Incline Barbell Bench press:

Lowering to neck/upper-clavicle on each rep...

Set 1: 135 lbs: 6 reps
Set 2: 155 lbs: 6 reps
Set 3: 175 lbs: 6 reps
Set 4: 195 lbs: 6 reps [assist on middle of 6th rep]
Set 5: 135 lbs: 10 reps [rep-out]

Dumbbell Pullover:

Set 1: 60 lb dumbbell: 12 reps
Set 2: 70 lb dumbbell: 12 reps
Set 3: 80 lb dumbbell: 10 reps
Set 3: 100 lb dumbbell: 6 reps

Seated Alternate Dumbbell Curl:

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

One-arm Dumbbell [improvised] preacher curl:

The preacher bench was out of commission..so i set up an incline bench at a fairly steep incline...and did a preacher curl on it: standing behind the bench and draping my arm over it... Was pretty sweet!

3 sets: 30 lb dumbbell: 6 reps each arm each set

Standing Hammer curls:

Set 1: 30 lb dumbbells: 12 reps
Set 2: 30 lb dumbbells: 8 reps

Nice session...

-Nark

[chest6]

The preacher bench was out of commission..so i set up an incline bench at a fairly steep incline...and did a preacher curl on it: standing behind the bench and draping my arm over it... Was pretty sweet!

Yesss...I do that too sometimes. I was going to yesterday but all the "get cut for spring break" douches were in there. I used to love doin those.

[*Narkissos*]

^^Start back doing it...especially since your Bis are a lagging group for you.

These and preachers really brought my bis up.. You'd notice i very rarely do barbell bicep movements.

Imo (for biceps) nothing overloads like a dumbbell...and nothing stretches the fascia like a dumbbell. It's the best of both worlds imo.

[chest6]

Yep, back about a year ago from now I was doing them consistently and seeing some decent growth. Stopped for no apparent reason. Tuesday I really squeezed my bi's at the top of the movement for preachers..really felt it good. Not sure why I don't always do this

Noticed that you don't hit barbell very often...trust me I pay attn to your log and try to emulate things that suit your strongpoints..

Another thing-stil lovin the french press. I'll keep hitting them until I can get some good weight with them and start to level off then I'll switch back to sumthin else.

[Columbus]

In no way a critituque Nakr, more of just a question for someone with you knowledge......why do you tend to focus ion the 6 reps range and th non=drop sets and ahve Faiz do more of a 10,8,9 routine and rop sets + cardio...is it to burn more cals? Tone? Just curious......thanks bro.

[JohnboyF]

In no way a critituque Nakr, more of just a question for someone with you knowledge......why do you tend to focus ion the 6 reps range and th non=drop sets and ahve Faiz do more of a 10,8,9 routine and rop sets + cardio...is it to burn more cals? Tone? Just curious......thanks bro.

because nark is nark and faiz is faiz. As such each of our goals and needs are different.

[*Narkissos*]

because nark is nark and faiz is faiz. As such each of our goals and needs are different.

^^ you've even started to sound like me.

There can only be one!

In no way a critituque Nakr, more of just a question for someone with you knowledge......why do you tend to focus ion the 6 reps range and th non=drop sets and ahve Faiz do more of a 10,8,9 routine and rop sets + cardio...is it to burn more cals? Tone? Just curious......thanks bro.

Faiz's routine is customized according to him personally... and mine to me.

When putting together a routine i consider a number of things.

Included is: body-type; training history; response to various stimuli (cardio; rep-ranges; different training styles etc); sleeping patterns etc.

If you followed my log from its inception you'd see that i don't focus solely on the 6 rep range... Rather i use it almost exclusively for pecs.. namely because i've tried basically everything else for them over the past 9 years... with less than optimal results. Under-training seems to be working for them... so i stick to that. Strength training (2-6 reps/ set) seems to be working as well..so i incorporate that.

Biceps... i used 6 reps last session... But i hardly ever confine biceps to an particular rep-range. Honestly i could 30 reps or 2 reps and my biceps would still grow imo... They aren't a lagging bodypart... so i train then according to perceived ability on the day. Chest however, i train in the 6 rep range regardless.

RE: drop sets... I use them only when i 'can'.

'Can' being related to my diet and sleep patterns.

imo.. my body responds best to high volume and high frequency...

Optimally, training everything twice per week (using drop sets etc.) is when i get the best gains... and incidentally this, when used cyclically on Faiz, is where he saw his greatest/fastest gains.

I can't utilize either high volume (re: dropsets) or high frequency anytime soon as i don't sleep or eat enough... and i won't be in a position to do either for a while.

That is the rationale.

Narkissos

[Columbus]

great post...thnx

[S.P.G]

looking good dude keep it up.......yes im back lol

[*Narkissos*]

^^ Bout damned time too

Thought i'd have to send out a rescue party
___________________________

Friday 16th February 2007

Back; calves 5:15 a.m. -6:10 a.m.

Deadlifts:

warm-up: bare bar: 8 reps
warm-up: 135 lbs: 5 reps [no belt no straps]
warm-up: 225 lbs: 5 reps [no belt no straps]

Set 1: 495 lbs: 3 reps [w/ belt & straps]


Underhand grip Chins:

4 sets: bodyweight: 6 reps each set


V-bar [improvised t-bar] corner rows:

Set 1: 105 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 175 lbs: 4 reps; 140 lbs: 4 reps; 105 lbs: 4 reps; 70 lbs: 4 reps

Bent-Over Barbell Row:

Set 1: 115 lbs: 8 reps
Set 2: 165 lbs: 8 reps
Set 3: 185 lbs: 4 reps; 115 lbs: 4 reps

[V-bar] Lat-Pulldown:

Set 1: 105 lbs: 8 reps
Set 2: 140 lbs: 8 reps
Set 3: 170 lbs: 4 reps; 140 lbs: 4 reps; 125 lbs: 4 reps; 105 lbs: 4 reps

Calf-presses [leg-press station:

Set 1: 300 lbs: 15 reps
Set 2: 480 lbs: 15 reps
Set 3: 570 lbs: 10 reps; 390 lbs: 5 reps

Good session...

-Nark

[Undecided09]

I like ur lifts Nark...Heavy Hard, efficient...You see alot of people on here doing way too many things, way too many times...Refressing to see someone with such a good physique NOT do every machine in the gym!!


~M.A.D.

[*Narkissos*]

Saturday 17th February 2007

Shoulders; Triceps 5 a.m.

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: 90 lb dumbbells: 2 reps; 60 lb dumbbells: 4 reps [drop-set]


Seated Lateral Raise:

Set 1: 30 lb dumbbells: 8 reps
Set 2: 25 lb dumbbells: 10 reps
Set 3: 25 lb dumbbells: 10 reps
Set 4: 25 lb dumbbells: 10 reps


Seated Bent Lateral raise:

Set 1: 25 lb dumbbells: 15 reps
Set 2: 30 lb dumbbells: 12 reps
Set 3: 30 lb dumbbells: 10 reps


Cable Upright rows superset with Shrugs (behind-the-back):

Set 1: 55 lbs: 12 reps/ 135 lbs: 12 reps
Set 2: 75 lbs: 8 reps/ 185 lbs: 8 reps
Set 3: 75 lbs: 8 reps/ 135 lbs: 10 reps


Close-grip Benchpress:

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

Set 1: 135 lbs: 6 reps
Set 2: 205 lbs: 6 reps
Set 3: 225 lbs: 4 reps


Tricep Pressdown:

Set 1: 65 lbs: 10 reps
Set 2: 75 lbs: 10 reps
Set 3: 105 lbs: 6 reps; 85 lbs: 4 reps [drop-set]

One-arm Dumbbell French Press:

Set 1: 25 lb dumbbell: 10 reps each arm
Set 2: 30 lb dumbbell: 8 reps each arm
Set 3: 35 lb dumbbell: 4 reps; 25 lb dumbbell: 4 reps [drop-set]

Good session... Imma drop the lateral raises from the next session and stick with strictly pressing movements however.

-Nark

[S.P.G]

Saturday 17th February 2007

Shoulders; Triceps 5 a.m.

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: 90 lb dumbbells: 2 reps; 60 lb dumbbells: 4 reps [drop-set]


Seated Lateral Raise:

Set 1: 30 lb dumbbells: 8 reps
Set 2: 25 lb dumbbells: 10 reps
Set 3: 25 lb dumbbells: 10 reps
Set 4: 25 lb dumbbells: 10 reps


Seated Bent Lateral raise:

Set 1: 25 lb dumbbells: 15 reps
Set 2: 30 lb dumbbells: 12 reps
Set 3: 30 lb dumbbells: 10 reps


Cable Upright rows superset with Shrugs (behind-the-back):

Set 1: 55 lbs: 12 reps/ 135 lbs: 12 reps
Set 2: 75 lbs: 8 reps/ 185 lbs: 8 reps
Set 3: 75 lbs: 8 reps/ 135 lbs: 10 reps


Close-grip Benchpress:

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

Set 1: 135 lbs: 6 reps
Set 2: 205 lbs: 6 reps
Set 3: 225 lbs: 4 reps


Tricep Pressdown:

Set 1: 65 lbs: 10 reps
Set 2: 75 lbs: 10 reps
Set 3: 105 lbs: 6 reps; 85 lbs: 4 reps [drop-set]

One-arm Dumbbell French Press:

Set 1: 25 lb dumbbell: 10 reps each arm
Set 2: 30 lb dumbbell: 8 reps each arm
Set 3: 35 lb dumbbell: 4 reps; 25 lb dumbbell: 4 reps [drop-set]

Good session... Imma drop the lateral raises from the next session and stick with strictly pressing movements however.

-Nark

nice workout.......bet you were pumped after that, i love doin triceps best pump ever lol.