My training Journal...

[*Narkissos*]

^^ hell yea
__________________
Monday 19th February 2007

Chest; Biceps; Cardio 5:10-6:20 a.m.

Prologue: Hurt my right elbow moving a bench while setting up equipment. Dunno how that happened...

Incline Dumbbell Bench press:

warm-up: 40 lb dumbbells: 10 reps
warm-up: 60 lb dumbbells: 10 reps

Set 1: 80 lb dumbbells: 10 reps
Set 2: 90 lb dumbbells: 5 reps [failed prematurely...]
Set 3: 90 lb dumbbells: 4 reps; 60 lb dumbbells: 6 reps [drop-set]
Set 4: 90 lb dumbbells: 4 reps; 60 lb dumbbells: 6 reps [drop-set]

Dumbbell Pullover:

Set 1: 60 lb dumbbell: 10 reps
Set 2: 70 lb dumbbell: 10 reps
Set 3: 80 lb dumbbell: 10 reps
Set 4: 80 lb dumbbell: 10 reps

One-arm Dumbbell Preacher curl:

Set 1: 20 lb dumbbell: 15 reps each arm
Set 2: 25 lb dumbbell: 10 reps each arm
Set 3: 30 lb dumbbell: 8 reps each arm
Set 4: 35 lb dumbbell: 6 reps; 25 lb dumbbell: 4 reps [drop-set]
Set 5: 40 lb dumbbell: 4 reps; 25 lb dumbbell: 6 reps [drop-set]


Cardio: pwo: stationary bike: 20 minutes

Good session...

-Nark

[audis4]

looking good nark I wanna see 100's on incline soon

no flat bench?

[*Narkissos*]

^^ i put 4 reps in the 110s on the incline two weeks back...check back in the log

I normally put 6 in the 100s..

This week however i used a different rep scheme..

Instead of 6 reps on each set (warm-up and work sets), the goal was 10 reps per set.

So the muscle was more fatigued by the time i reached the 90s.

I'm not sure if imma stick with 10 reps for a couple weeks (hypertrophy-specific) or go back to 4-6 reps (strength-specific).

We'll see.

Thanks for following

[audis4]

Oh, makes sense. I'll be following nark

[brass-man]

How're you sleeping?.....

[Columbus]

^^ 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

not that you care, but I followed this exact routine yesterday *granted my 275x3 dead doesnt compare to yours but someday it may*

AND...............F-ing intense...............do you try and increase the weights each week, 5lbs, etc....... I got your delts tonight.......tried out Faiz, but I like working with barbell for more mass movements than dbells....only change or addition I make since it's delts only is I do standing oh press after strict bnp.....seated.

[*Narkissos*]

Oh, makes sense. I'll be following nark

I'm still waiting on that vid

How're you sleeping?.....

Honestly i'm not.

This semester, add insomnia to increased study demands... I'm shot

not that you care, but I followed this exact routine yesterday *granted my 275x3 dead doesnt compare to yours but someday it may*

Hey... of course i care

Don't discount your own poundage man... The weight'll come as long as you're consistent.

AND...............F-ing intense...............

Glad you liked it.

do you try and increase the weights each week, 5lbs, etc.......

No actually.

I never quite understood how people go into the gym with nubers in their head... instead of going in simply with the desire to go all-out. Energy levels will differ. External stimuli and stressors will differ also... so consistency is the only common factor which precedes progress... in my honest opinion at least.

I go into the gym with the goal to push the envelope of intensity at each session. Numbers, for me, aren't of consequence.

...rather, they're secondary.

I got your delts tonight.......tried out Faiz, but I like working with barbell for more mass movements than dbells....only change or addition I make since it's delts only is I do standing oh press after strict bnp.....seated.

Standing press is a good addition after the seated BNP.

I like the clean and press better however... Why not try that?

-N

[*Narkissos*]

Wednesday 21st February 2007

Quads; Hams 5:15 a.m.- 6:15 a.m.

Leg-press:

Made an adjustment here to the seat...lowering the back support so the range-of-motion was increased. This made pressing a lot harder. Don't ask me why i did it.. i dunno lol. I guess i've been trying to make everything harder recently

warm-up: 120 lbs: 20 reps

Set 1: 300 lbs: 20 reps
Set 2: 540 lbs: 15 reps
Set 3: 660 lbs: 8 reps; 540 lbs: 7 reps [drop-set]

Barbell Squats: ATG

These were done ass-to-ground... with a 1/4" block under my heels

warm-up: bare bar: 10 reps

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

Leg-extensions:

warm-up: 45 lbs: 15 reps

Set 1: 90 lbs: 10 reps [pause and hold at the top of each rep]
Set 2: 180 lbs: 10 reps [explosive]; 90 lbs: 10 reps [dropset]


Laying Leg-curls:

warm-up: 45 lbs: 20 reps

Set 1: 70 lbs: 20 reps [failure]
Set 2: 90 lbs: 10 reps; 45 lbs: 5 reps [drop-set to failure]


Decided against doing calves here. Not by choice however. I was too nauseous at this point to do anything but lie on the floor staring up at the ceiling. And even that was uncomfortable.

Will do calves on another day... and maybe re-structure my routine from next week. (i miss squatting to parallel solely. This ATG thing is killing me!)

Decent session...

-Nark

[Columbus]

maybe clean from the rack? Did deads yesterday, pretty taxing on the lower back.....no?

[*Narkissos*]

Cleans from the thigh.

A 'hang-clean'.

[Columbus]

yes....sorry! Just as effective? Would you do those after back or stick to the seated? Lower back taxed as it is....thoughts...

[*Narkissos*]

^^as effective? Yes.. less taxing overall, as it involves less musculature than the clean from the floor.

Workout order?

I'd fathom that if your erectors are taxed as is.. you should do them first while you're at your freshest.

[Columbus]

Next week I will do them.....I did the dbell press and then bnp.......enough presing for one day, although I do have chest today (light, i.e. smith bench, dbell press) because it's the one muscle group I really enjoy and feel is effective to wrok 2x a week.....short and intense both sesssions, usually paired once with bis and once with calves...I am going to start up n off-season journal (limited food discussion, trust me) just so I can get some insight from you guys........I really enjoy taking some routines out of your log, faizs and other members.........I'll go start it.

[Columbus]

My ? Nark was more of, when you train, do you know your previous pounds/weights used in the previous session? Do you record them there or just from memorization? I alwasys thought you had to keep increasing the weight or reps to build mass, or the body becomes stagnant, no?

[*Narkissos*]

My ? Nark was more of, when you train, do you know your previous pounds/weights used in the previous session?

Yes.

I use basically the same exercises from week to week... and i basically know my poundages and the reps i can generally expect offhand.

Do you record them there or just from memorization?

I record my sessions while i'm training..yes.

But i also basically memorize my sessions as well.

When i'm unsure of something or would like to change something i can check back to a previous date in my log book for reference.

I alwasys thought you had to keep increasing the weight or reps to build mass, or the body becomes stagnant, no?

Yes and no.

Do you think we can indefinately increase strength?

I don't.

Further, the body doesn't know numbers... It knows workload.

It knows failure... It knows when it's being taxed past its threshold.

These are the things i go to the gym with in mind.

-N

[*Narkissos*]

__________________________________
Friday 23rd February 2007

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

Prologue: Yesterday was especially taxing. It was preceded by an all-nighter to get a presentation finished... Then i spent the entire day in the sun shooting an advertisement. Missed most of my meals yesterday because it was a continuous shoot. Crashed last night pretty hard and trained today on an empty stomach.

Seated Angled Calf-raise:

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 270 lbs: 10 reps
Set 3: 360 lbs: 10 reps
Set 4: 450 lbs: 6 reps [failure]; 360 lbs: 4 reps [drop-set]
Set 5: 450 lbs: 6 reps [failure]; 360 lbs: 4 reps [drop-set]

I couldn't make the connection with my calves at all. I could see them contracting..but i couldn't feel anything. While i 'failed' at 450 lbs... i didn't feel taxed. I just couldn't get them contracted against the weight.

Hang Cleans:

warm-up: bare bar: 10 reps

Set 1: 95 lbs: 10 reps
Set 2: 95 lbs: 6 reps
Set 3: 135 lbs: 6 reps
Set 4: 185 lbs: 1 rep**
Set 5: 185 lbs: 4 reps

** I pull the bar very close to my body... On set 4, on the way up, the bar snagged on the buckle of my lifting belt...halting the ascent. I stopped the set and checked myself for injury...then went back for Set 5.

On a side note.. i should've done another warm-up set with the bare bar..and then proceeded through the increments, instead of hopping from the bar to the weight. Or maybe, i should've done hang cleans as my second exercise.


Seated Dumbbell Press:

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

Set 1: 90 lb dumbbells: 2 reps [failure]; 60 lb dumbbells: 4 reps [drop-set]
Set 2: 80 lb dumbbells: 4 reps [failure]; 60 lb dumbbells: 4 reps [drop-set]
Set 3: 80 lb dumbbells: 3 reps [failure]; 60 lb dumbbells: 3 reps [drop-set]


Close-grip Bech press:

warm-up: 95 lbs: 10 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 205 lbs: 4 reps; 155 lbs: 4 reps [drop-set]

Wide-grip Tricep Pressdown:

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

One-arm Dumbbell French Press:

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

**There was no rest between sets...as soon as i finished with one arm i switched to the other.

Overall... a pretty decent session....

-Nark

[Columbus]

^^as effective? Yes.. less taxing overall, as it involves less musculature than the clean from the floor.

Workout order?

I'd fathom that if your erectors are taxed as is.. you should do them first while you're at your freshest.

Why did you do hang versus power cleans bro? We spoke on this earlier, but really, do you think there is a huge difference? I was thinking either hang clean and press or power cleans for today.......then some arnold presses.......ever do hang clean to a press?

[UberSteroids]

Nark, are You isolating chest from triceps on Your close grip bench press ?

[*Narkissos*]

Why did you do hang versus power cleans bro? We spoke on this earlier, but really, do you think there is a huge difference? I was thinking either hang clean and press or power cleans for today.......then some arnold presses.......

I do hang cleans because power cleans recruit too much anxillary musculature.

My hams, glutes, and erectors are taxed on Back day; again on leg day.

Logic would suggest that overloading them again would be counterproductive...

I've done full cleans probably 4 times in the last 9 years.

ever do hang clean to a press?

Yes...Check my log.

Nark, are You isolating chest from triceps on Your close grip bench press ?

No.

Firstly, the close grip bench is still a multi-joint exercise. It's impossible to 'isolate' anything.

Secondly.. i've structured my training routine so some bodyparts get stimulated twice per week: once directly, and once indirectly.

e.g. Hams get worked directly on leg day...and indirectly on back day.
Chest gets worked directly on chest day..and indirectly on shoulder day etc.

I've lowered the volume on the main day to make it more feasible as well.

[chest6]

I do hang cleans because power cleans recruit too much anxillary musculature.

My hams, glutes, and erectors are taxed on Back day; again on leg day.

Logic would suggest that overloading them again would be counterproductive...

I've done full cleans probably 4 times in the last 9 years.

Yep, same here. I really see no use for them unless I was still playing football-which I'm not. More for explosivenss. Since I'm more gearing towards bb'ing now, I feel there are better exercises to achieve the same thing. Thing about cleans, is they really work your whole body. If I wanted to use them, I'd do a upper+lower body day.

Firstly, the close grip bench is still a multi-joint exercise. It's impossible to 'isolate' anything.

Yeah..thats why I have mixed feeling about cg presses. If I do them, its on chest day. Its an added pressing exercise so sometimes I feel like I have to drop a few sets of presses before I hit them. Im doin an arm day now, so I won't do them as long as I'm doin an arm day. Dont get me wrong-theyre one of my favorite tricep mass exercises, I just have trouble findin where to place them..if to tack off a few pressing sets etc...

In agreement over most of that?

[Columbus]

wooooo.......I had no idea that little picture was a "flick off" pic...thought he was wavin.....my bad brutha......didnt mean it at all.........

I tried hang cleans to a press yesterday and am sore as hell today....I got arms (aka day off) today, then legs tomorrow so 48 hours of rest.....only could manange 65x10 to start with clean and press and finished with 95lbs x2 then 3 more with just the clean.......tough ass movememnt.....comparable with deads

I think I am going to start training

cleans
deads
squat
off
cleans
deads
squat

[*Narkissos*]

Yep, same here. I really see no use for them unless I was still playing football-which I'm not. More for explosivenss. Since I'm more gearing towards bb'ing now, I feel there are better exercises to achieve the same thing. Thing about cleans, is they really work your whole body. If I wanted to use them, I'd do a upper+lower body day.

Yep... I feel that's actually the best way to incorporate 'em...

Yeah..thats why I have mixed feeling about cg presses. If I do them, its on chest day. Its an added pressing exercise so sometimes I feel like I have to drop a few sets of presses before I hit them. Im doin an arm day now, so I won't do them as long as I'm doin an arm day. Dont get me wrong-theyre one of my favorite tricep mass exercises, I just have trouble findin where to place them..if to tack off a few pressing sets etc...

In agreement over most of that?

Hit me up and i'll help you place 'em.

wooooo.......I had no idea that little picture was a "flick off" pic...thought he was wavin.....my bad brutha......didnt mean it at all.........

'k

I tried hang cleans to a press yesterday and am sore as hell today....I got arms (aka day off) today, then legs tomorrow so 48 hours of rest...

Shoulders...arms..then legs? And when do you 'rest'?

..only could manange 65x10 to start with clean and press and finished with 95lbs x2 then 3 more with just the clean....

Not bad.

Keep with it and the weight will go up. Provided you're not overtraining otherwise.. which you may be looking at your log.

...tough ass movememnt.....comparable with deads

Tough yes.

Comparable.. no.

The tough factor is shared...then the comparison dies.

I think I am going to start overtraining

cleans
deads
squat
off
cleans
deads
squat

Post fixed

[*Narkissos*]

Saturday 24th February 2007

Back; Calves 3:30-4:30 p.m.

Prologue: Went out last night with my fiancee..so we didn't get to bed til around 4 a.m. ...so 3:30 p.m. was my 'morning' lol


Wide-grip Chins:

Set 1: bodyweight: 11 reps
Set 2: bodyweight: 8 reps
Set 3: bodyweight: 6 reps

Bodyweight here is about 200 lbs... down from 212 lbs.

V-bar Lat Pulldowns:

warm-up: 105 lbs: 15 reps

Set 1: 125 lbs: 15 reps
Set 2: 140 lbs: 8 reps; 125 lbs: 7 reps [drop-set]
Set 3: 170 lbs: 5 reps; 140 lbs: 5 reps; 125 lbs: 5 reps [drop-set]


Low-pulley Row: Using the long lat bar...

Set 1: 105 lbs: 15 reps
Set 2: 125 lbs: 12 reps
Set 3: 145 lbs: 6 reps; 125 lbs: 4 reps; 105 lbs: 5 reps [drop-set]

[V-bar] Improvised T-bar Row:

Set 1: 105 lbs: 8 reps
Set 2: 140 lbs: 5 reps; 70 lbs: 5 reps [drop-set]
Set 3: 140 lbs: 5 reps; 70 lbs: 7 reps [drop-set to failure]


[Leg-press station] Calf-Raise:

warm-up: 300 lbs: 10 reps [hold@ max stretch position]
warm-up: 300 lbs: 10 reps [hold@ max stretch position]

Set 1: 480 lbs: 10 reps
Set 2: 570 lbs: 10 reps
Set 3: 660 lbs: 6 reps; 480 lbs: 4 reps [drop-set]

Comments: Good session overall. Erectors and traps were too sore to deadlift. Rear delts, rotator cuff, and delts in general were 'tired'. i.e. They filled up with lactic acid during chins and pulldowns.. making the pump burn like a mofo. This is probably directly related to the shoulder session from the previous day. May change my split next week... and/or increase my food intake

-Nark

[*Narkissos*]

Monday 26th February 2007

Chest; calves; abs 5:10 a.m.-6:10 a.m.

Barbell Flat Bench press: Shoulder-width grip...

warm-up: bare bar: 20 reps
warm-up: bare bar: 20 reps

Set 1: 135 lbs: 15 reps
Set 2: 185 lbs: 9 reps
Set 3: 225 lbs: 3 reps; 135 lbs: 5 reps [drop-set]

Incline Dumbbell Bench:

Set 1: 100 lb dumbbells: 4 reps
Set 2: 100 lb dumbbells: 4 reps
Set 3: 100 lb dumbbells: 3 reps; 80 lb dumbbells: 3 reps; 60 lb dumbbells: 4 reps [drop-set]

Dumbbell Pullover:

Set 1: 60 lb dumbbell: 10 reps
Set 2: 80 lb dumbbell: 8 reps
Set 3: 100 lb dumbbell: 6 reps

Flat Bench Dumbbell Fly:

Set 1: 30 lb dumbbells: 10 reps
Set 2: 35 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 10 reps

Didn't go heavy here... Just concentrated on keeping my ribcage lifted...and on exagerrating the lifted ribcage position at the point of max contraction.


Seated Angled Calf-raise:

Set 1: 180 lbs: 10 reps
Set 2: 360 lbs: 10 reps
Set 3: 540 lbs: 5 reps; 360 lbs: 5 reps; 180 lbs: 5 reps [drop-set]

[Smith-Machine] Standing Calf-raise:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 405 lbs: 5 reps; 225 lbs: 5 reps [drop-set]

Hanging Leg-raise:

2 sets: bodyweight: 20 reps each set

Comments: A good session over all. Still failing to make 'contact' with my calves on the seated movements recently however... so i may have to breakdown and re-evaluate my approach. May be a need for a higher food intake...

In lieu of saturday's delt session, and the feelings generated therein, i believe it's time for a change to my routine.

4 training days still.

Split:

Day 1: Chest; calves
Day 2: Back; traps [no deadlifts... no true indirect hamstring work]
Day 3: Rest
Day 4: Legs [w/ romanian deadlifts]
Day 5: Delts; bis; tris
Day 6: rest
Day 7: rest

Or:

Day 1: Chest; calves
Day 2: Back; traps [no deadlifts... no true indirect hamstring work]
Day 3: Rest
Day 4: Legs [w/ romanian deadlifts]
Day 5: rest
Day 6: Delts; bis; tris
Day 7: rest

We'll see.

-Narkissos

[Columbus]

Few Questions for you Nark - Only 3 sets for Incline, or are those your working sets only?




Decline Bench? Ever? Reasoning?



When you list your routine, do you include every single set, or only when you hit your marks?

[*Narkissos*]

Few Questions for you Nark - Only 3 sets for Incline, or are those your working sets only?

3 working sets.
3 total sets...period.

No need to warm-up after moving from Flat Barbell Press.

Decline Bench? Ever? Reasoning?

No reason to add it.

Chest shape is genetic.

When you list your routine, do you include every single set, or only when you hit your marks?

My log is very detailed.

Everything i do in the gym is listed.

Yes.. every single set.

[Columbus]

So you DO focus on a rep range....right? For example flys, I know you could have done 11, but you stopped short of failure......or benching 4 reps and 3 reps.....couild you have done more and it failure only listed when you completely fail?

[*Narkissos*]

Wednesday 28th February 2007

Back; Biceps 5:50- 6:45 p.m.

Prologue: Rode my bike to and from the gym today. Today's work-out was characterised by short rest periods between sets.

Bent-Over Barbell Row:

Set 1: 135 lbs: 20 reps [warm-up]
Set 2: 225 lbs: 10 reps [w/ straps]
Set 3: 275 lbs: 4 reps; 225 lbs: 4 reps [w/ straps and belt]

Low-pulley Row:

Close-grip: I used the V-handle bar for these

Set 1: 140 lbs: 8 reps [warm-up]
Set 2: 200 lbs: 8 reps
Set 3: 225 lbs: 8 reps [w/ straps]

Lat-machine Pulldowns to Front:

Close-grip: I used the V-handle bar here as well.

Set 1: 140 lbs: 8 reps [warm-up]
Set 2: 200 lbs: 3 reps; 140 lbs: 5 reps [met a sticking point here]
Set 3: 200 lbs: 8 reps [w/ assists to keep the reps flowing]

Deadlifts:

Set 1: 225 lbs: 5 reps [neutral grip: raw]
Set 2: 405 lbs: 5 reps [alternated grip: w/ straps]
Set 3: 495 lbs: 1 reps [alternated grip: w/ straps and belt]

One-arm dumbbell Preacher Curl:

Set 1: 25 lb dumbbell: 8 reps each arm
Set 2: 30 lb dumbbell: 8 reps each arm
Set 3: 30 lb dumbbell: 8 reps each arm

'Cardio': 30 minutes: Road Bike [15 minutes to gym; 15 minutes home]

Great Session...Nearly Killed me lol

-Nark

[dr.shred]

Whats up Nark? Long time no talk. How has everything been going?

[chest6]

Whats up Nark? Long time no talk. How has everything been going?

damn..i dont think ive seen you post in ages...

[audis4]

how much do you weigh nark?

dr. shred has been keepin the newbs in check in the diet forum

[dr.shred]

damn..i dont think ive seen you post in ages...

Yupp this is true, but I'm back!

[*Narkissos*]

Whats up Nark? Long time no talk. How has everything been going?

Dang... Haven't seen you in forever.

Everything's cool man.

Audis.. i'm only 200 lbs@ 5'6"

Down from 210-215 i was at during christmas.

[*Narkissos*]

Thursday 1st March 2007

5.a.m

Comments: Didn't sleep at all... So hit the gym in the a.m., trained my fiancee and went home to nap. Had a presentation at 11 a.m. at school.. so opted for an evening training session.

-N

[*Narkissos*]

Thursday 1st March 2007

Shoulders; Calves; Triceps 5:30 p.m. - 6:45 p.m.

Comments: I rode my Bike to and from the gym today.. Cumulative road-time was probably about 25 minutes

General warm-up:

Internal/External Shoulder rotations w/ broomstick: 50 reps

Standing Over Head Press:

warm-up: bare bar: 15 reps each set

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 3 reps; 135 lbs: 3 reps
Set 3: 225 lbs: 2 reps w/ assists; 135 lbs: 2 reps
Set 4: 135 lbs: 6 reps

Seated Dumbbell Press:

Set 1: 60 lb dumbbells: 8 reps
Set 2: 100 lbs dumbbells: 4 assisted reps
Set 3: 100 lbs dumbbells: 4 assisted reps

Barbell Upright Row:

Set 1: 70 lbs: 8 reps
Set 2: 120 lbs: 8 reps
Set 3: 120 lbs: 8 reps

Seated Angled Calf-Raise:

Set 1: 180 lbs: 10 reps [warm-up]
Set 2: 360 lbs: 10 reps
Set 3: 540 lbs: 5 reps; 360 lbs: 5 reps; 180 lbs: 5 reps
Set 4: 360 lbs: 10 reps

Wide-grip Tricep Press-down:

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

One-arm Dumbbell French Press:

3 sets: 35 lb dumbbell: 6 reps each arm each set**

**My training partner helped me past my sticking points when they manifested

Great session..

-N

[Columbus]

You ok Nark???

[MotoLifter]

hmmm... no updates in afew days. maybe busy w/ school?? hope all is well buddy.

[JohnboyF]

He is busy see his sig

[*Narkissos*]

Hey guys.

Been hella busy as Faiz insinuated.

Both on and off the boards.

Haven't been able to train... or eat for that matter..

School work's been taking priority...followed by catering to clients.

Thanks for inquiring.

-N

[*Narkissos*]

Tuesday 6th March 2007

Legs 7:30-8:30 p.m.

Leg-press:

Set 1: 300 lbs: 20 reps
Set 2: 480 lbs: 20 reps
Set 3: 660 lbs: 12 reps
Set 4: 840 lbs: 4 reps [2 reps + 2 forced reps]; 660 lbs: 8 reps [2 reps + 2 forced reps]; 480 lbs: 4 reps [drop-set]

**After the last set.. i couldn't bend my knees. I had too much blood in my tear drops. It burnt to stand up..and it burnt to lay down. I thought that i'd have to stop training here.**

Squats:

Set 1: 315 lbs: 6 reps
Set 2: 315 lbs: 6 reps**

**Was just trying to find a groove on these sets.. Couldn't. Moved on.

Leg-Extensions:

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 270 lbs: 4 reps; 180 lbs: 4 reps; 90 lbs: 4 reps [drop-set]

Laying Leg-curl:

Set 1: 90 lbs: 10 reps
Set 2: 135 lbs: 4 reps; 90 lbs: 6 reps [drop-set]
Set 3: 135 lbs: 3 reps; 90 lbs: 7 reps [drop-set]
Set 4: 90 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
Set 4: 540 lbs: 8 reps

Seated Calf-Raise:

Set 1: 70 lbs: 15 reps
Set 2: 70 lbs: 15 reps
Set 3: 70 lbs: 15 reps
Set 4: 120 lbs: 10 reps

I feel like death walking

-Nark