My training Journal...

[Columbus]

what are you goals right now Nark - Strength or mass? Neither?

[*Narkissos*]

Neither.

Maintenance.

[Columbus]

ok.........

[daytrader]

*subscribes*
Awsome stuff bro, first time ive stumbled in here, most make the mistake of not logging all their workout... Ive been following Westside style training... think im gonna have to put my own journal up

Great numbers nark

[*Narkissos*]

^^Thanks man..

Looking foward to reading yours.

An FYI for those that follow this log:

Out of commission again.

-Nark

[chest6]

So does that mean we can expect no log entries for a few weeks?

[Hellmaskbanned]

Injuries suck. I've been through plenty, currently recovering from one.
The main thing is not to get down on yourself. Being depressed does not help at all, even if you have to get surgery. Stay positive and look forward to the good not dwell on the bad. The feeling of not being able to workout is hard, but find other areas to strengthen. Really Beat the hell out of the muscles groups you can work on, and once your able to workout lower body again those legs will blow back up in no time. God bless muscle memory
Ice it which I'm sure your doing now for swelling. A real important thing to do is if surgery is needed not to wait, get it done as fast as possible so it's not over your head prolonging progress.
Hope your back in action soon.

[*Narkissos*]

^^Thanks HM.

I think imma start back training from Tuesday.

Don't expect much.. I've dwindled down to nothingness

Sitting at 198-202 lbs (depending on the time of day) at the moment.

Will be doing just upper-body training for a bit i gather.

-N

[UberSteroids]

Nark! Welcome back! Been a while!

[*Narkissos*]

^^Thanks.. but let me get my ass to the gym first before you start patting me on the back

j/k

It'll be good to be back.

Anyone wanna plan my rehab workout?

[UberSteroids]

I could give it a shot
I don't know nearly as You do though

[Serotonin]

I'm pretty new but I've found this forum to be one of the most informative since I can peak at all the monsters' logs and workout routines.

Thanks for taking the time to put this together man. I'm gonna see if I can restructure my schedule a bit because I like the way your muscle rotation is setup!

Also, not sure how the knee is but good luck with it bro! Thanks again!

[Narkissos]

hm... should i continue this log?

-CNS

[B.E.N.]

hm... should i continue this log?

-CNS

Don't know why I am the first to this but...Hell Yes...please do!

[Narkissos]

Hm... That'd be a lot of copying and pasting.

But it's doable.

-CNS

[B.E.N.]

I was also partial to the youtube videos you had up. Kind of a compare and contrast sort of thing...less on the comparing side. HA

[audis4]

ya, continue nark.

What are yours stats bud?

[Narkissos]

Nothing to speak of really.

Still 5'6"

Still around 210 lbs (fluctuates between 206 and 210.. usually hovers @ 207)

I'm at the beginning of another contest prep at the moment.

-CNS

[audis4]

^^oh good stuff man.

holy shit thats a lotta weight for 5'6"

keep us posted on the training!

just outta curiosity, are you from barbados?

[Narkissos]

^^Yep.. Barbadian.

Lived here all my life as well.

[Deltasaurus]

how do you feel about the training split Monday: Quads and Hams

Tuesday: Biceps and Triceps

Wednesday: OFF

Thursday: Chest and Back

Friday: OFF

Saturday: Shoulders

Sunday: OFF

while cutting and doing cardio on the off days?

[Narkissos]

how do you feel about the training split Monday: Quads and Hams

Tuesday: Biceps and Triceps

Wednesday: OFF

Thursday: Chest and Back

Friday: OFF

Saturday: Shoulders

Sunday: OFF

while cutting and doing cardio on the off days?

I don't like how the workload is spread.

All of that work on two days: Mon/Thurs.

Very little on Tues/Sat.

[Narkissos]

A new Year is here... and where am I?

Certainly not where i thought I'd be.

But... who can foresee injury?

No complaints here.. I've got life... I'm about full healed in some areas. Other areas I'll have to work around.

Wait.. scrap that.. who am i kidding? lol

I'm not anywhere near fully healed.. and i'm not sure i'll be 'healed' anytime soon.

2007.. i took the year off due to injury.. at least that's what i told myself.

I'm not sure that it wasn't self-pity that prevented me from competing.

Yes.. i was/am legitimately injured.. but i may've let myself off too easy.

My goals for this year are listed here: http://www.getnarked.net/forum/index...17281#msg17281

I'm currently investigating just how to go about doing so however.

Thankfully, I have 3 years of detailed training logs to review:

2005 Training journal
2006 Training journal
2007 Training journal

^^Been going over where I've come from... to get a better idea of where i need to go to 'get there'.

'There' being: muscular perfection lol.

I'm thinking that 2006 was my best training year... So I'm going to get back to that training style.

It'll mean that i'll have to re-arrange my life completely.. but, I think imma be up for that.

Viva 2008!

-CNS

[Narkissos]

Wednesday 2nd January 2008

7:30 p.m.

Chest; Shoulders; Triceps

General warmup: Push-ups:

3 sets: Bodyweight: 10 reps ea. set

Barbell Bench Press:

warm-up: 135 lbs: 7 reps

Set 1: 185 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 250 lbs: 3 reps

Incline Dumbbell Press/Push-ups [feet elevated] [Superset]:

Set 1: 60 lb dumbbells: 10 reps/ bodyweight: 8 push-ups
Set 2: 80 lb dumbbells: 6 reps/ bodyweight: 6 push-ups
Set 3: 80 lb dumbbells: 6 reps/ bodyweight: 6 push-ups (4 unassisted + 2 assisted)

Flat Fly:

Set 1: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 35 lb dumbbells: 4 reps; 20 lb dumbbells: 4 reps [drop-set]
Set 2: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 35 lb dumbbells: 4 reps [drop-set]

Barbell Shoulder Press: using bench sans back-support... Cleaning weight from thigh height to overhead

warm-up: bare bar: 10 reps

3 sets: 95 lbs: 10 reps ea. set

Tricep Pressdowns:

Set 1: 3 plates: 20 reps
Set 2: 4 plates: 15 reps
Set 3: 5 plates: 15 reps


Killer pump!

[Narkissos]

Friday 4th January 2008

7:25 p.m.

Back; Biceps

General warm-up: Standing 45-degree Cable Row: Using and under-hand, inside-shoulder-width, grip

Set 1: 4 plates: 15 reps
Set 2: 6 plates: 15 reps
Set 3: 8 plates: 12 reps
Set 4: 10 plates: 5 reps; 8 plates: 5 reps [drop-set]


Machine Shrug:

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 15 reps
Set 3: 8 plates: 12 reps

Chins: bodyweight as sole resistance

3 sets: 6 reps ea. set

Bent-over Barbell Rows:**on a 6" block

3 sets: 135 lbs: 10 reps ea. set

**These were done on a 6" Platform..The bar was lowered to my instep on each rep. This facilitated a much-increased Range of Motion.

Low-Pulley Row:

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 10 reps
Set 3: 10 plates: 10 reps

Wide-grip Pulldown:

Set 1: 8 plates: 10 reps
Set 2: 10 plates: 10 reps
Set 3: 10 plates: 10 reps

One-arm Dumbbell Preacher Curl:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 25 lb dumbbell: 10 reps ea.
Set 3: 25 lb dumbbell: 10 reps ea.

Concentration Curls:**

3 sets: 15 lb dumbbell: 10 reps ea. set

**For some reason i'm very weak tru-out the middle-upper range of this exercise.. I had to self-spot from very early on. I'm not sure how to account for this... but i do believe it's always been so


This session could've been way better. The client i train with is definitely holding me back here

[Narkissos]

Monday January 7th

8:25- 9:00 p.m.

Legs

Comments: Hit 'em fast, hit 'em hard.. get outta there!

Leg-press:

warm-up: 180 lbs: 20 reps
warm-up: 180 lbs: 20 reps

Set 1: 360 lbs: 20 reps
Set 2: 540 lbs: 15 reps

Barbell Squats:**

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 6 reps [w/ belt & knee wrap]

**I used a bench set below parallel beneath me.. in case my patella slipped. It's still a worrying area for me. Knee wraps were used on the left knee on the last set to assist in stabilizing the area

Comments: It was a mistake to go to 315 lbs. Pre-injury i used to do multiple sets of 10 with this weight no problem. I'm far from recovered though.. so this left me w/ fluid in my injured knee..and pain.May have to consider mutiple sets of 225 for reps in the meantime.

Laying Leg-curls:

Set 1: 80 lbs: 15 reps
Set 2: 100 lbs: 12 reps [failure]
Set 3: 100 lbs: 10 reps [failure]
Set 4: 100 lbs: 9 reps [failure]

Standing Smith-machine Calf-raises:

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


Short and painful session!

-CNS

[Narkissos]

Tuesday 8th January 2008: session aborted..

...Client cancelled.

I weighed in at 204 lbs tonight.

-CNS

[Narkissos]

Wednesday 9th January 2008

7:30-8:40 p.m.

Chest; Delts; Triceps; Abs

General warm-up: Push-ups: On knuckles..[easier on wrists]

3 sets: bodyweight: 10 reps ea. set


Flat Bench Press:

warm-up: 135 lbs: 6 reps

Set 1: 185 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 250 lbs: 3 reps [w/ 2 assists]

[45-degree] Incline Dumbbell Bench Press:

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

[30-degree] Incline Barbell Bench: To throat...

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 3 reps
Set 3: 135 lbs: 7 reps [failure]

Comments: By this time my delts were exhausted for some reason...

Seated Dumbbell Shoulder Press:

Set 1: 60 lb dumbbells: 8 reps
Set 2: 60 lb dumbbells: 5 reps; 40 lb dumbbells: 4 reps [dropset]
Set 3: 60 lb dumbbells: 34reps; 40 lb dumbbells: 4 reps [dropset]

Bent Lateral Raise:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 40 lb dumbbells: 10 reps; 20 lb dumbbells: 5 reps
Set 3: 60 lb dumbbells: 4 reps; 30 lb dumbbells: 4 reps

Seated Dumbbell Shrug:

Set 1: 80 lb dumbbells: 12 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 80 lb dumbbells: 8 reps

Parallel Bar Dip & Bench Dip Superset:

Set 1: bodyweight: 12 reps / bodyweight: 10 reps
Set 2: bodyweight: 10 reps / bodyweight: 8 reps
Set 3: bodyweight: 8 reps / bodyweight: 8 reps

Stability ball crunches:

3 sets: 15 reps

Stability ball leg raises

3 sets: 8 reps ea.



Killer session!

Comments:

This was a pretty slow session:

Less sets and reps and less drop-sets than the norm.

The super set at the end was the most taxing bit.. but even that was easy comparably as there was no added weight or drop-sets used.

Rest periods between sets were minimum.

I trained w/ a client... So 'rest' was only long enough for him to do his set.

His rep-range was 10-12... so around 45-60 seconds i'd say.

I'm slowly breaking back into high intensity training.

-CNS

[Dukkit]

you got this nark!!!!

and we're all pullin for ya

[Narkissos]

Thursday 10th January 2008

7:25 p.m.-8:35 p.m.

Back; Biceps; Abs

V-bar Chins: Close-grip chins w/ palms facing

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 8 reps
Set 3: bodyweight: 8 reps [4 reps + 4 assisted reps]
Set 4: bodyweight: 6 reps [3 reps + 3 assisted reps]

T-Bar Row: w/ v-bar attachment

Set 1: 70 lbs: 15 reps
Set 2: 105 lbs: 10 reps; 70 lbs: 5 reps [drop-set]
Set 3: 140 lbs: 6 reps; 105 lbs: 4 reps; 70 lbs: 5 reps [drop-set]
Set 4: 175 lbs: 4 reps; 140 lbs: 4 reps; 105 lbs: 4 reps; 70 lbs: 4 reps [drop-set]

Low-pulley Row: Used a long bar here... and an out-side shoulder-width grip

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 15 reps
Set 3: 10 plates: 10 reps; 6 plates: 5 reps

Hyper-extensions:

Set 1: bodyweight: 15 reps
Set 2: 25 lbs: 10 reps; bodyweight: 5 reps [drop-set]
Set 3: 25 lbs: 10 reps; bodyweight: 5 reps [drop-set]

Seated Alternating Dumbbell Curl:

Set 1: 20 lb dumbbells: 15 reps ea.
Set 2: 30 lb dumbbells: 10 reps ea.
Set 3: 20 lb dumbbells: 32 reps ea. arm

Comments: Yes... 32 reps. My client, whom i was working with, decided 'hey.. whoever quits first is the loser." I won of course.. but boy did it hurt!

One-arm Dumbbell Preacher Curl:

3 sets: 20 lb dumbbell: 10 reps ea.

Comments: I used varying angles here..each set at an incline higher than the preceding set: 45 degrees; 60 degrees; approx. 90 degrees.

Leg Raises: Executed on a stability ball

4 sets: 12 reps each set.




Sweeeeeeeeeeeeeeeeeet Session!!!!

-CNS

[Narkissos]

you got this nark!!!!

and we're all pullin for ya

Thanks buddy... Just copying this year's log over here for the guys who requested it.




Monday 14th January 2008

7:55 p.m. - 9:15 p.m.

Delts; Chest; Calves; Triceps

Seated Machine Shoulder Press:

warm-up: 4 plates: 20 reps

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 8 reps; 6 plates: 4 reps; 4 plates: 4 reps [drop-set]
Set 3: 10 plates: 4 plates; 8 plates: 4 plates; 6 plates: 4 reps; 4 plates: 4 reps [drop-set]

Machine Shrugs:

Set 1: 6 plates: 20 reps
Set 2: 8 plates: 15 reps
Set 3: 10 plates: 10 reps; 6 plates: 5 reps [drop-set]
Set 4: 10 plates: 10 reps; 6 plates: 5 reps [drop-set]

Standing Lateral Raise:

3 sets: 20 lb dumbbells: 12 reps

Seated Dumbbell Shoulder Press:

3 sets: 40 lb dumbbells: 12 reps ea.

Comments: I used a bench with no back support here..So that severely limited the amount of weight i could use


Barbell Flat Bench:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 4 reps [2 reps + 2 assists]; 135 lbs: 4 reps

Comments: My delts et. al. were VERY fatigued at this point.. so benching was near impossible

[30-degree] Incline Dumbbell Bench Press:

3 sets: 80 lb dumbbells: 6 reps ea. set

Cross-bench Dumbbell Pullover:

Set 1: 60 lb dumbbell: 10 reps
Set 2: 80 lb dumbbell: 10 reps
Set 3: 100 lb dumbbell: 6 reps; 60 lb dumbbell: 6 reps [drop-set]

Smith-Machine Calf-raise:

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 15 reps
Set 3: 315 lbs: 10 reps

Parallel Bar dip superset w/ Bench Dips:

Set 1: bodyweight: 10 reps / bodyweight: 10 reps
Set 2: bodyweight: 10 reps / bodyweight: 10 reps
Set 3: bodyweight: 10 reps / bodyweight: 10 reps
Set 1: bodyweight: 8 reps / bodyweight: 8 reps


Nice session...

-CNS

[Narkissos]

Tuesday 15th January 2008

6:05 p.m.-7:25 p.m.

Legs; Core

Deadlifts:

Set 1: 135 lbs: 15 reps [raw: no belt; no straps]
Set 2: 225 lbs: 10 reps [raw: no belt; no straps]
Set 3: 315 lbs: 6 reps [raw: no belt; no straps]**
Set 4: 315 lbs: 6 reps [raw: no belt; no straps]**

Comments: My grip failed early for some reason


Laying Leg-curl:

Set 1: 80 lbs: 10 reps
Set 2: 100 lbs: 10 reps
Set 3: 120 lbs: 10 reps
Set 4: 150 lbs: 4 reps; 100 lbs: 6 reps [drop-set]

Adductor Machine:

Set 1: 80 lbs: 15 reps
Set 2: 100 lbs: 10 reps
Set 3: 120 lbs: 10 reps

Leg-press:

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 20 reps
Set 3: 630 lbs: 10 reps
Set 4: 720 lbs: 8 reps

Barbell Squat:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 6 reps

Seated Calf-raise:

Set 1: 90 lbs: 20 reps
Set 2: 135 lbs: 10 reps
Set 3: 180 lbs: 6 reps; 135 lbs: 4 reps; 90 lbs: 5 reps

Dumbbell Pullover: Executed on a stability ball

3 sets: 40 lb dumbbell: 15 reps ea.

Comments: I did these simply because my client wanted to do 'em... Despite the light weight.. this exercise was taxing... But i'm not sure if it was useful for anything other than core recruitment


Sweet session!

-CNS

[Narkissos]

Thursday 17th January 2008

7:45- 8:45 p.m.

Calves; Back; Biceps

Standing Smith Machine Calf-Raise:

warm-up: bare bar: 20 reps
warm-up: bare bar: 10 reps

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 6 reps; 315 lbs: 4 reps; 225 lbs: 5 reps [drop-set]

V-bar Pulldown:

Set 1: 8 plates: 20 reps
Set 1: 10 plates: 10 reps
Set 3: 12 plates: 6 reps
Set 4: 10 plates: 10 reps

T-bar Row: Using the v-handle attachment

Set 1: 140 lbs: 8 reps; 70 lbs: 7 reps [drop-set]
Set 2: 175 lbs: 6 reps; 105 lbs: 6 reps [drop-set]
Set 3: 210 lbs: 4 reps; 140 lbs: 4 reps; 70 lbs: 7 reps [drop-set]

[30-degree] Decline Dumbbell Pullover:

Set 1: 40 lb dumbbell: 15 reps
Set 2: 60 lb dumbbell: 12 reps
Set 3: 60 lb dumbbell: 12 reps

Seated Alternating Dumbbell Curl:

Set 1: 20 lb dumbbells: 10 reps ea.
Set 2: 30 lb dumbbells: 10 reps ea.
Set 3: 40 lb dumbbells: 10 reps ea.

One-arm Dumbbell Preacher Curl:

Set 1: 20 lb dumbbell: 8 reps ea.
Set 2: 20 lb dumbbell: 8 reps ea.
Set 3: 25 lb dumbbell: 8 reps ea.


Not a bad session..

-CNS

[Narkissos]

Friday 18th January 2008

3 p.m. - 3:50 p.m.

Chest

**NB: The link to this workout's video can be found here: http://www.getnarked.net/forum/index...18565#msg18565

General warm-up:

Triceps: Rope Pressdowns:

Set 1: 2 plates: 20 reps
Set 2: 3 plates: 15 reps

Barbell Bench Press:

warm-up: bare bar: 20 reps

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 4 reps

Incline Dumbbell Press:

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

Incline Dumbbell Fly:

Set 1: 40 lb dumbbells: 10 reps; 20 lb dumbbells: 5 reps [drop-set]
Set 2: 40 lb dumbbells: 12 reps
Set 3: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 20 lb dumbbells: 7 reps [drop-set]

[Cross-Bench] Dumbbell Pullover:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 80 lb dumbbells: 10 reps

Parallel bar dip:

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 10 reps
Set 3: bodyweight: 8 reps [failure]

Pretty decent session here.

-CNS

[Narkissos]

Tuesday 22rd January 2008

7:50-8:50 p.m.

Back

T-bar row: w/ v-bar handle

Set 1: 105 lbs: 15 reps
Set 2: 140 lbs: 12 reps
Set 3: 210 lbs: 5 reps; 140 lbs: 5 reps; 70 lbs: 10 reps [drop-set]

Chins:

3 sets: bodyweight: 6 reps ea. set

[cross-bench] Dumbbell Pullover:

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

Yates Row: w/ an easy-curl bar

Set 1: 105 lbs: 15 reps
Set 2: 195 lbs: 8 reps
Set 3: 195 lbs: 8 reps

One-arm Dumbbell Row:

3 sets: 60 lb dumbbell: 10 reps ea. arm.. ea. set

Machine Shrug: executed facing away from the machine...&w/ reverse grip

3 sets: 6 plates: 15 reps ea. set

Cybex Row:

Set 1: 6 plates: 15 reps
Set 2: 6 plates: 12 reps
Set 3: 6 plates: 10 reps


-CNS





Thursday 24th January

8:10 p.m.- 8:50 p.m.

Legs

Standing Smith-Machine Calf-raise:

Set 1: 135 lbs: 22 reps
Set 2: 225 lbs: 15 reps
Set 3: 315 lbs: 10 reps

Seated Calf-raise:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 10 reps
Set 3: 135 lbs: 8 reps
Set 4: 135 lbs: 8 reps

Adductor Machine superset with Stiff-leg deadlifts**:

Set 1: 80 lbs: 15 reps / 135 lbs: 10 reps
Set 2: 100 lbs: 12 reps / 135 lbs: 10 reps
Set 3: 120 lbs: 10 reps / 135 lbs: 10 reps

**SLDS were performed on a 6" platform.. Executed with knees locked...Lowering to instep on each rep.

Laying Leg curls:

Set 1: 100 lbs: 15 reps
Set 2: 120 lbs: 10 reps**
Set 3: 120 lbs: 8 reps

**calves started to shake uncontrollably at this point.

Squats:

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 225 lbs: 10 reps
Set 4: 315 lbs: 6 reps

-CNS



Friday 25th January 2008

7:30-8:20 p.m.

Chest; Biceps

Flat Barbell Bench:

Set 1: 135 lbs: 15 reps
Set 2: 185 lbs: 10 reps
Set 3: 205 lbs: 6 reps

Flat Machine Press:

3 sets: 1/2 stack: 10 reps ea. set

Parallel Bar Dip:

3 sets: bodyweight: 8 reps ea. set

Cybex Cable Cross-over:

3 sets: 6 plates: 8 reps ea. set

Incline Dumbbell Press:

Set 1: 80 lb dumbbells: 10 reps
Set 2: 100 lb dumbbells: 4 reps (2 + 2 assists); 60 lb dumbbells: 3 reps [drop-set]
Set 3: 80 lb dumbbells: 6 reps [failure]

Seated Alternating Dumbbell Curl:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 20 lb dumbbells: 4 reps [drop-set]
Set 3: 60 lb dumbbells: 3 reps; 40 lb dumbbells: 4 reps; 20 lb dumbbells: 6 reps [drop-set] [failure]

Cable Curl:

3 sets: 1/4 stacks: 8 reps ea.

-CNS

[Narkissos]

Tuesday 29th January 2008

7:15- 8:15 p.m.

Shoulders & Triceps

Machine:

Set 1: 3 plates: 15 reps
Set 2: 5 plates: 15 reps
Set 3: 7 plates: 15 reps
Set 4: 10 plates: 15 reps (w/ assists from mid-way tru the set)

Upright Row:

Set 1: 60 lbs: 15 reps
Set 2: 110 lbs: 6 reps; 60 lbs: 6 reps [drop-set]
Set 3: 110 lbs: 6 reps; 60 lbs: 6 reps [drop-set]

Seated Dumbbell Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 75 lb dumbbells: 8 reps
Set 3: 80 lb dumbbells: 5 reps [3 + 2 assists]

Cybex [Uni-lateral] Lateral Raise:

3 sets: 2 plates: 12 reps ea. arm ea. set

Bent Lateral Raise:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 40 lb dumbbells: 10 reps
Set 3: 60 lb dumbbells: 6 reps; 40 lb dumbbells: 4 reps [drop-set]

Parallel Bar Dip:**

Set 1: bodyweight: 10 reps
Set 2: 40 lb dumbbell: 8 reps
Set 3: 40 lb dumbbell: 8 reps

**The gym i'm at right now has no dipping belt. The limitation w/ this exercise was not being able to lift the weight.. but rather, being able to hold on to the dumbbell i had between my ankles

Dumbbell French Press:

Set 1: 60 lb dumbbell: 10 reps
Set 2: 80 lb dumbbell: 8 reps
Set 3: 80 lb dumbbell: 6 reps [failure]

Cybex [uni-lateral] pressdown:

Set 1: 2 plates: 10 reps ea. arm
Set 2: 2 plates: 10 reps ea. arm
Set 3: 3 plates: 10 reps ea. arm
Set 4: 4 plates: 10 reps ea. arm

-CNS




Thursday 31st January 2008

7:50-8:45 p.m.

Back, Calves & Abs

Deadlifts:

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs; 6 reps
Set 3: 405 lbs: 6 reps [w/ straps]
Set 4: 455 lbs: 3 reps [w/ straps & belt]

Low Pulley Row: w/ v-bar handle

Set 1: 100 lbs: 20 reps
Set 2: 140 lbs: 10 reps
Set 3: 140 lbs: 10 reps
Set 4: 140 lbs: 10 reps

Straight arm Cable Pullover

3 sets: 60 lbs: 8 reps ea. set

Lat Pulldowns:

Set 1: 8 plates: 12 reps
Set 2: 10 plates: 10 reps
Set 3: 12 plates: 10 reps [w/ assists during the latter part of the set]

Seated Calf-raise:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 15 reps

Decline Sit-up:

Set 1: bodyweight: 15 reps
Set 2: 25 lbs: 15 reps
Set 3: 35 lbs: 15 reps

-CNS




Friday 1st February 2008

7:15-8:10 p.m.

Chest, Biceps & Abs

[30-degree] Incline Barbell Bench Press:

warm-up: bare bar: 11 reps

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 4 reps; 135 lbs: 8 reps [drop-set]

Flat Dumbbell Press:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 100 lb dumbbells: 4 reps; 80 lb dumbbells: 3 reps [drop-set]
Set 2: 100 lb dumbbells: 3 reps; 80 lb dumbbells: 3 reps [drop-set]

Flat Machine Press:

3 sets: 1/2 stack: 10 reps ea. set

Cybex Cable Cross-over:

Set 1: 4 plates: 8 reps
Set 2: 6 plates: 8 reps
Set 3: 6 plates: 8 reps

Machine Preacher Curl:

Set 1: 2 plates: 15 reps
Set 2: 4 plates: 6 reps; 2 plates: 6 reps [drop-set]
Set 3: 4 plates: 6 reps; 2 plates: 6 reps [drop-set]

One-arm Dumbbell Preacher Curl:

Set 1: 25 lb dumbbell: 8 reps ea. arm
Set 2: 30 lb dumbbell: 6 reps; 20 lb dumbbell: 4 reps [drop-set]
Set 3: 30 lb dumbbell: 6 reps; 20 lb dumbbell: 4 reps [drop-set]

V-ups: seated leg-raises

3 sets: 20 reps ea.



-CNS

p.s. Machine Preachers hurt like a mutha!




Monday 4th February 2008

8:05-9:20 p.m.

Legs

Seated Calf Raise:

Set 1: 90 lbs: 15 reps
Set 2: 135 lbs: 15 reps
Set 3: 180 lbs: 6 reps; 135 lbs: 4 reps; 90 lbs: 5 reps [drop-set]

Leg press:

Set 1: 270 lbs: 20 reps
Set 2: 540 lbs: 20 reps
Set 3: 720 lbs: 10 reps
Set 4: 810 lbs: 5 reps**

**comment: Was going for 10 reps here.. got pain in my right knee on the negative around rep three.. Racked it after rep 5.

Standing Smith-Machine Calf-raise:

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps
Set 3: 315 lbs: 9 reps [failure]

Laying Leg-curl:

Set 1: 100 lbs: 15 reps
Set 2: 120 lbs: 12 reps
Set 3: 150 lbs: 5 reps; 110 lbs: 7 reps [drop-set]

Smith-Machine Squat:

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 9 reps
Set 3: 315 lbs: 10 reps

Stability Ball Crunches:

Set 1: 15 reps**
Set 2: 10 reps
Set 3: 10 reps

**Comments: These burnt hella bad.. so i had to stop at 10 reps on subsequent sets

-CNS




Seems i did more damage than i thought on the leg press: http://www.getnarked.net/forum/index.php?topic=2132.0



-CNS

[Narkissos]

Wednesday 6th February 2008

8:20-9:45 p.m.

Back; Triceps; Abs

[V-Bar] Low-pulley Row:

3 sets: 140 lbs: 15 reps ea. set

Yates Row:

Set 1: 105 lbs: 15 reps
Set 2: 195 lbs: 8 reps
Set 3: 195 lbs: 8 reps

One-arm Dumbbell Row:

Set 1: 60 lb dumbbell: 15 reps ea.
Set 2: 100 lb dumbbell: 6 reps ea.
Set 3: 100 lb dumbbell: 6 reps ea.

Lat-pulldown:

Set 1: 9 plates: 12 reps
Set 2: 11 plates: 6 reps; 8 plates: 6 reps [drop-set]
Set 3: 12 plates: 6 reps; 9 plates: 6 reps [drop-set]

Cable Pullover:

3 sets: 60 lbs: 8 reps ea.

Very-Close-grip Bench Press:

warm-up: bare bar: 12 reps

Set 1: 135 lbs: 10 reps
Set 2: 145 lbs: 9 reps
Set 3: 195 lbs: 3 reps; 145 lbs: 3 reps; 95 lbs: 4 reps [drop-set]

Parallel Bar dip:

3 sets: bodyweight: 10 reps ea. set

Dumbbell French Press:

Set 1: 70 lb dumbbell: 15 reps
Set 2: 70 lb dumbbell: 10 reps
Set 3: 70 lb dumbbell: 10 reps

One-arm Pressdown:

Set 1: 1 plate: 15 reps ea.
Set 2: 1 plate: 8 reps ea.
Set 3: 1 plate: 6 reps ea.

One-arm Supinating pulldown:

3 sets: 5 plates: 6 reps ea.

Hanging Leg-raise:

3 sets: 10 reps ea.



Knee pain aside.. not a bad session at all!



__________________


Friday 8th February 2008

7:05-8:15 p.m.

Chest; Calves; Biceps

Seated Calf Raise:

Set 1: 90 lbs: 15 reps
Set 2: 135 lbs: 15 reps
Set 3: 180 lbs: 8 reps [failure]
Set 4: 135 lbs: 13 reps [failure]
Set 5: 90 lbs: 20 reps [failure]

[30-degree] Incline Barbell BenchPress:

Set 1: 135 lbs: 12 reps
Set 2: 135 lbs: 12 reps
Set 3: 185 lbs: 8 reps
Set 4: 205 lbs: 5 reps

Incline Dumbbell Press:

Set 1: 80 lb dumbbell: 6 reps
Set 2: 100 lb dumbbell: 5 reps
Set 3: 80 lb dumbbells: 8 reps [failure]

Flat Machine Press:

3 sets: 1/2 stack: 10 reps ea. set

Cybex Cable Cross-over:

Set 1: 6 plates: 8 reps
Set 2: 7 plates: 6 reps; 5 plates: 4 reps [drop-set]
Set 3: 5 plates: 7 reps***

***Comments: I experienced pronounced shoulder pain here... So i stopped immediately

Standing Cable Curl: using a relatively close grip...

Set 1: 4 plates: 15 reps
Set 2: 6 plates: 6 reps; 4 plates: 4 reps [drop-set]
Set 3: 6 plates: 6 reps; 4 plates: 4 reps [drop-set]

Machine Preacher Curl:

Set 1: 2 plates: 10 reps
Set 2: 3 plates: 10 reps
Set 4: 4 plates: 8 reps

One-arm Dumbbell Preacher:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 25 lb dumbbell: 10 reps ea.
Set 3: 25 lb dumbbell: 10 reps ea.

Nice pump!



__________________


Saturday 9th February 2008

4:15-5:00 p.m.

Delts; Triceps

Comments: This was a very low-energy session. Trained with a client as per usual... Strength was down, as was motivation

Machine Press:

warm-up: 2 plates: 15 reps

Set 1: 4 plates: 15 reps
Set 2: 6 plates: 10 reps
Set 3: 8 plates: 10 reps

Seated Dumbbell Press:

3 sets: 60 lb dumbbells: 8 reps ea.

Barbell Upright Row:

Set 1: 65 lbs: 15 reps
Set 2: 85 lbs: 8 reps
Set 3: 115 lbs: 5 reps; 65 lbs: 3 reps [drop-set]
Set 4: 65 lbs: 10 reps

Machine Shrugs:

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 15 reps
Set 3: 10 plates: 15 reps

Unilateral Cable Lateral Raise:

3 sets: 2 plates: 10 reps ea. arm ea. set

Over-head Cable Tricep Extension:

Set 1: 60 lbs: 15 reps
Set 2: 70 lbs: 12 reps
Set 3: 80 lbs: 8 reps

Cable Kick-backs:

Set 1: 1 plate: 12 reps
Set 2: 2 plates: 6 reps
Set 3: 1 plate: 10 reps [failure]
__________________


Monday 11th February 2008

8:20 p.m.

Legs

Standing Calf-Raise:

Set 1: 225 lbs: 15 reps
Set 2: 225 lbs: 15 reps
Set 3: 315 lbs: 12 reps
Set 4: 405 lbs: 8 reps

Seated Calf-Raise:

Set 1: 90 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 180 lbs: 6 reps; 135 lbs: 4 reps [drop-set]

Leg-press:

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 20 reps
Set 3: 450 lbs: 20 reps
Set 4: 660 lbs: 20 reps

Front Squat:**

3 sets: 135 lbs: 15 reps ea. set

**Comments:This was actually a hang clean to front squat. I

started with the bar at thigh height.. cleaned it to shoudler height...and

squated

Stiff-Leg Deadlifts:**

Set 1: 135 lbs: 15 reps
Set 2: 185 lbs: 15 reps
Set 3: 245 lbs: 8 reps

**Comments:These were executed on a 6" platform.. w/ legs

straight. I lowered to my instep on each rep. I utilized an overhand grip

here solely. No straps or belt was used...

Laying Leg Curl:

Set 1: 100 lbs: 15 reps
Set 2: 120 lbs: 12 reps
Set 3: 150 lbs: 4 reps; 100 lbs: 6 reps [drop-set]

Car-Pushing:**

2 lengths of the car park

**Comments:We used these as a finishing movement. Got a

decent leg burn... However the majority of the burn was in my core,

which was statically contracted tru-out.


Fricking Nice session!!!!

-CNS

[Narkissos]

Wednesday 13th February 2008

8:20 p.m. - 9:30 p.m.

Back; biceps; Abs

Low Pulley Row:

3 sets: stack: 15 reps ea. set

Yates Row:

Set 1: 105 lbs: 20 reps
Set 2: 155 lbs: 12 reps
Set 3: 195 lbs: 8 reps

T-Bar Row:

Set 1: 140 lbs: 10 reps
Set 2: 175 lbs: 9 reps
Set 3: 210 lbs: 6 reps; 140 lbs: 6 reps [drop-set]

One-arm Dumbbell Row:

Set 1: 80 lb dumbbell: 15 reps ea.
Set 2: 100 lb dumbbell: 8 reps ea. [failure]
Set 3: 80 lb dumbbell: 8 reps ea. [failure]

V-bar Pulldown:

Set 1: 8 plates: 10 reps
Set 2: 10 plates: 10 reps
Set 3: 12 plates: 6 reps; 7 plates: 6 reps [drop-set]

Tire Flipping:**

3 trips car park

**Comments:: We used these as a finisher for the lower back.

Wicked core burn!



__________________



Thursday 14th February 2008

7:20-8:20 p.m.

Legs

Leg Press:

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 20 reps
Set 3: 540 lbs: 20 reps

Smith Machine Squat:

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps
Set 3: 405 lbs: 10 reps [w/ assists]

Laying Leg Curls:

Set 1: 100 lbs: 15 reps
Set 2: 120 lbs: 12 reps
Set 3: 150 lbs: 8 reps [4 reps + 4 forced reps]

Stiff-Leg Deadlifts:**

Set 1: 185 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 275 lbs: 6 reps

**Comments:These were executed on a 6" platform.. w/ legs

straight. I lowered to my instep on each rep. I utilized an overhand grip

here solely. No straps or belt was used...


Seated Calf Raise:

Set 1: 90 lbs: 15 reps
Set 2: 135 lbs: 15 reps
Set 3: 180 lbs: 8 reps; 90 lbs: 7 reps [drop-set]

Standing Uni-lateral Calf Raise:**

3 sets: 40 lb dumbbell: 8 reps ea. leg ea. set

**Comments:Ordinarily i use my bodyweight as sole resistance..

but i used a dumbbell here instead. It seriously cut the rep range.. but it

was an interesting source of pain.


Barbell Calf-Raise:**

3 sets: 225 lbs: 15 reps ea.

**Comments:Haven't done this exercise in years. It's the most

basic of calf raises. I simply rest the barbell across my shoulders...and do

a calf raise from floor to full extension. It's kind of a partial calf raise..as

there is no below parallel stretch. It's good to overload the muscle tru the

upper range for a new source of stimuli. Stretching was done between

sets



Sweeeeeeeeeet Session!



__________________


Friday 15th February 2008

8:30-9:00 p.m.

Chest

[30-degree] Incline Barbell Bench:

Set 1: 135 lbs: 12 reps
Set 2: 185 lbs: 10 reps
Set 3: 206 lbs: 6 reps

Flat Barbell Bench:

Set 1: 205 lbs: 6 reps
Set 2: 205 lbs: 5 reps
Set 3: 205 lbs: 5 reps

[45-degree] incline barbell bench:**

Set 1: 135 lbs: 12 reps
Set 2: 155 lbs: 6 reps
Set 3: 155 lbs: 6 reps

**Comments:Just trying out new stimuli.


Dumbbell Pullover:

Set 1: 60 lb dumbbell: 10 rep
Set 2: 80 lb dumbbell: 10 reps
Set 3: 80 lb dumbbell: 10 reps

Short...and to the point



__________________


Saturday 16th February 2008

2:20 p.m.-3:08 p.m.

Shoulder; Biceps; Triceps

Machine Press:

Set 1: 3 plates: 15 reps
Set 2: 5 plates: 15 reps
Set 3: 7 plates: 15 reps
Set 4: 9 plates: 10 reps; 6 plates: 5 reps [drop-set]

Standing Barbell Press:

Set 1: 135 lbs: 7 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 6 reps

Standing Barbell Behind-the-neck Press:

Set 1: 95 lbs: 12 reps
Set 2: 115 lbs: 7 reps
Set 3: 115 lbs: 6 reps

Machine Shrug:

Set 1: 8 plates: 20 reps
Set 2: 10 plates: 15 reps
Set 3: 10 plates: 15 reps

Tricep Pressdown:

Set 1: 4 plates: 20 reps
Set 2: 6 plates: 15 reps
Set 3: 8 plates: 10 reps

Dumbbell French Press

Set 1: 60 lb dumbbell: 12 reps
Set 2: 60 lb dumbbell: 8 reps
Set 3: 60 lb dumbbell: 8 reps


Standing Cable Curl:

3 sets: 4 plates: 15 reps ea. set


One-arm Dumbbell Preacher:

3 sets: 20 lb dumbbell: 10 reps ea. arm ea. set


Decent session...




__________________


Monday 18th February 2008

6p.m.-7p.m.

Chest; Biceps; Triceps

Comments:Didn't have a client to work with this evening...so

tried a 'backyard' gym. Was a very rudimentary set-up...w/ the old rust-

covered cast-iron weights. Got me a couple cuts and scrapes and bruises

to show for it lol

Barbell Flat Bench Pres:

warm-up: bare [olympic**] bar: 10 reps

**The gym didn't have many olympic plates...so we were only able to

warm-up with this bar...before having to switch to a really thin cast-iron

bar.

Set 1: 105 lbs: 20 reps
Set 2: 205 lbs: 7 reps**
Set 3: 205 lbs: 6 reps**
Set 4: 205 lbs: 5 reps**

**Comments: Had me a righteous scare after set number 2. The bench literally toppled over when i racked the weight and got up. Additionally..The rack was so narrow that i cut my thumb while re-racking the weight. With the amount of rust flying around, i swore tetanus was legitimate concern.

Incline Barbell Press:

Set 1: 155 lbs: 8 reps
Set 2: 205 lbs: 5 reps
Set 3: 155 lbs: 8 reps

Parallel Bar Dips:

3 sets: bodyweight: 10 reps ea.

Bench Dips:

3 sets: 100 lbs: 10 reps ea. set

Dumbbell kickbacks:

3 sets: 25 lb dumbbells: 10 reps ea. arm ea. set

Seated Alternating Dumbbell Curls:

Set 1: 60 lb dumbbells: 6 reps
Set 2: 60 lb dumbbells: 5 reps
Set 3: 80 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps [drop-set]

[barbell] 21s:

3 sets: 60 lbs ea. set

Comments: Near-debilitation aside... A pretty BAD-ASS session!

-CNS

[Narkissos]

Thursday 21st February 2008

8:10 p.m.-9:05 p.m.

Back

Lat Pulldown:

Set 1: 7 plates: 20 reps
Set 2: 10 plates: 15 reps
Set 3: 12 plates: 6 reps; 8 plates: 9 reps [drop-set]

Bent-over Barbell Row:

Set 1: 135 lbs: 12 reps
Set 2: 185 lbs: 8 reps; 135 lbs: 4 reps [drop-set]
Set 3: 185 lbs: 6 reps; 135 lbs: 6 reps [drop-set]

Low-pulley Row:

3 sets: 140 lbs: 12 reps each set

[Cybex] Unilateral [Supinating] Pulldown:

Set 1: 6 plates: 12 reps ea.
Set 2: 9 plates: 12 reps ea.
Set 3: 12 plates: 8 reps ea.

Yates Row:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 185 lbs: 10 reps

Machine Shrugs:

Set 1: 8 plates: 15 reps
Set 2: 10 plates: 10 reps
Set 3: 10 plates: 10 reps

[Cybex] Wide-grip Low Pulley Row:

Set 1: 8 plates: 15 reps
Set 2: 8 plates: 10 reps
Set 3: 8 plates: 10 reps

One-arm Dumbbell Row:

Set 1: 80 lb dumbbell: 12 reps ea.
Set 2: 80 lb dumbbell: 8 reps ea.
Set 3: 80 lb dumbbell: 8 reps ea.


Not a bad session



__________________


Sunday 24th February 2008

12:20 p.m.-1 p.m.

Legs:

Laying Leg curls superset w/ Stiff-leg Deadlifts**:

3 sets: 100 lbs: 10 reps / 135 lbs: 10 reps ea.

**These were executed on a 6" platform.. lowering to the instep on

each rep


Laying Leg curls superset w/ Adductor Machine:

Set 1: 100 lbs: 10 reps / 80 lbs: 15 reps
Set 1: 100 lbs: 10 reps / 80 lbs: 15 reps
Set 1: 100 lbs: 10 reps** / 80 lbs: 15 reps

**This last set was a struggle!

Leg-press

warm-up: 2 sets: 180 lbs: 20 reps each set

Set 1: 450 lbs: 20 reps
Set 2: 540 lbs: 20 reps
Set 3: 660 lbs: 15 reps

Standing Calf-raise:**

warm-up: 135 lbs: 20 reps

4 sets: 225 lbs: 20 reps ea. set


**These were done from the floor to full contraction... Eliminating the

below parallel stretching, and overloading the calf muscles tru this

specific range-of-motion. Stretching was done between sets



Comments:: Quick and WICKED!. Had 40 minutes to train legs

in... since the gym was closing at 1 p.m. Knee pain dictated the choice of

exercise. Can't wait til the next session honestly



__________________


Wednesday 27th February 2008

5:45 a.m.-7:05 a.m.

Back; Cardio

General warm-up:

Lateral Raises:

Set 1: 8 lb dumbbells: 20 reps
Set 2: 10 lb dumbbells: 15 reps

Chins:

3 sets: bodyweight: 8 reps ea.

Bent-over Barbell Rows:

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 5 reps
Set 4: 225 lbs: 6 reps**

**I used straps on this set

Dead-lifts:

Set 1: 225 lbs: 6 reps
Set 2: 315 lbs: 6 reps
Set 3: 405 lbs: 4 reps**

**used straps here... No belt


Lat Pulldown:

Set 1: 8 plates: 10 reps*
Set 2: 10 plates: 10 reps*
Set 3: 12 plates: 10 reps**

*Pulling to sternum
**reps 1-6 pulled to sternum.. Reps 7-10 pulled to chin

Yates Row:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 6 reps
Set 3: 185 lbs: 6 reps

Low-Pulley Row: using 'v' handle attachment..

3 sets: 140 lbs: 10 reps ea. set



Cardio: VIIT: Varied Intensity Interval Training

Stationary Bike: 30 minutes


Comments: Overall a pretty decent session. Form sucked a little

on the BB row... Tweaked my back on the deadlift. Could've been worse

though



__________________


Friday 29th February 2008

6:20 p.m.

Chest; Biceps; Calves

Seated Angled Calf-raise:

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 15 reps
Set 3: 270 lbs: 12 reps
Set 4: 360 lbs: 10 reps
Set 5: 360 lbs: 8 reps
Set 6: 360 lbs: 8 reps

30-degree Incline Barbell Bench:

warm-up: 2 sets: bare bar: 20 reps ea. set

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 3 reps

Throat Prone: ..aka Bench-press to neck

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 5 reps
Set 3: 185 lbs: 5 reps

Flat Dumbbell Press:

3 sets: 80 lb dumbbells: 6 reps ea. set

Incline Fly:

3 sets: 40 lb dumbbells: 10 reps ea. set

Barbell 21s:

4 sets: 40 lbs

One-arm Dumbbell Preacher curls:

3 sets: 25 lb dumbbell: 8 reps ea.


Pretty nice session all round!



__________________


Tuesday 4th March 2008

7:40 p.m.-9:30 p.m.

Delts; Triceps; Abs

Machine Press:

warm-up: 3 plates: 15 reps
warm-up: 5 plates: 15 reps

Set 1: 7 plates: 15 reps
Set 2: 10 plates: 15 reps (10 reps + 5 w/ assistance)
Set 3: 10 plates: 15 reps (10 reps + 5 w/ assistance)

Standing Barbell Behind-the-neck Press:

Set 1: 95 lbs: 10 reps
Set 2: 115 lbs: 7 reps
Set 3: 135 lbs: 2 reps**
Set 4: 115 lbs: 6 reps
Set 5: 115 lbs: 6 reps
Set 6: 115 lbs: 7 reps
Set 7: 115 lbs: 7 reps
Set 8: 115 lbs: 5 reps***
Set 9: 115 lbs: 5 reps
Set 10: 115 lbs: 5 reps
Set 11: 115 lbs: 5 reps
Set 12: 115 lbs: 4 reps****

Comments:
**Should not have stepped up from 115 here.
***Reached failure here mid-way on the 6th rep.
****Failed here completely. Could not initiate a 5th rep

I think 115 lbs is the 'sweet spot' for this exercise..w/ regard to volume training.


Dumbbell Upright Rows: ..pulling to chin/upper-chest height..

warm-up: 15 lb dumbbells: 15 reps
warm-up: 25 lb dumbbells: 12 reps

5 sets: 30 lb dumbbells: 10 reps ea.


Parallel Bar Dip:

Set 1: b.w.: 15 reps
Set 2: b.w.: 15 reps
Set 3: b.w.: 15 reps
Set 4: b.w.: 12 reps**
Set 5: b.w.: 8 reps**

**Absolute failure


One-arm Dumbbell French Press:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 20 lb dumbbell: 8 reps ea.
Set 3: 20 lb dumbbell: 8 reps ea.
Set 4: 20 lb dumbbell: 8 reps ea.


Tricep Pressdown:

Set 1: 5 plates: 10 reps
Set 2: 7 plates: 6 reps
Set 3: 7 plates: 6 reps
Set 4: 7 plates: 6 reps

Roman Chair Sit-up:

5 sets: 15 reps ea. set


This was an absolutely bad-ass session!

-CNS

[Narkissos]

Friday 7th March 2008

6:50-8:25 p.m.

Calves; Back Traps; Abs

Seated Angled Calf Raise:

Set 1: 90 lbs: 15 reps
Set 2: 180 lbs: 15 reps
Set 3: 270 lbs: 10 reps
Set 4: 360 lbs: 10 reps
Set 5: 450 lbs: 8 reps
Set 6: 450 lbs: 7 reps
Set 7: 360 lbs: 8 reps
Set 8: 270 lbs: 10 reps

Comments:I held the peak contraction here on each rep for a second..


Weighted Uni-lateral Standing Calf-raises:

3 sets: 30 lb dumbbell: 8 reps ea.


Chins:

Set 1: b.w.: 8 reps
Set 2: b.w.: 7 reps
Set 3: b.w.: 6 reps

Machine-Assisted Chin:

3 sets: (-4)/(-8) plates: 8 reps ea.


Low-pulley Row:

Set 1: 80 lbs: 8 reps
Set 2: 100 lbs: 8 reps
Set 3: 120 lbs: 8 reps
Set 4: 140 lbs: 8 reps
Set 5: 160 lbs: 8 reps
Set 6: 180 lbs: 8 reps (6 reps + 2 sec rest + 2 reps)
Set 7: 160 lbs: 8 reps

Yates Row underhand grip..

warm-up: 95 lbs: 10 reps

Set 1: 135 lbs: 10 reps
Set 2: 155 lbs: 10 reps
Set 3: 155 lbs: 10 reps
Set 4: 155 lbs: 10 reps

Machine-assisted Reverse Grip Chin:

3 sets: (-14) plates: 8 reps ea.


Hang Cleans:

Set 1: 135 lbs: 7 reps
Set 2: 135 lbs: 5 reps
Set 3: 135 lbs: 5 reps

Comments:I didn't have straps this evening, so my forearms were fried long before reaching this exercise. Needless to say, they were dying here


Smith Machine Behind-the-back Shrugs:

3 sets: 135 lbs: 15 reps ea. set


Roman Chair Sit-up:

5 sets: 15 reps ea.


Absolutely WICKED SESSION!



__________________________


Monday 10th March 2008

7:45-9-:10 p.m.

Chest; Abs; Biceps; Calves


Incline Barbell Bench Press: ...to throat

warm-up: 2 sets: bare bar: 15 reps ea.

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 4 reps
Set 4: 205 lbs: 6 reps


Throat Prone: ...aka Bench Press to Throat

Set 1: 135 lbs: 12 reps
Set 2: 185 lbs: 6 reps
Set 3: 185 lbs: 4 reps


Flat Barbell Bench:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 6 reps
Set 3: 185 lbs: 4 reps


Flat Dumbbell Fly:

Set 1: 30 lb dumbbells: 15 reps
Set 2: 40 lb dumbbells: 15 reps
Set 3: 40 lb dumbbells: 10 reps
Set 4: 40 lb dumbbells: 10 reps


Decline sit-up:

5 sets: 10 reps ea.


Seated Alternating Dumbbell Curl:

3 sets: 30 lb dumbbells: 10 reps ea.


One-arm Dumbbell Preacher Curl:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 25 lb dumbbell: 8 reps ea.
Set 3: 30 lb dumbbells: 6 reps ea.


Seated Angled Calf-raise:

Set 1: 180 lbs: 15 reps
Set 2: 315 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 315 lbs: 8 reps
Set 5: 270 lbs: 12 reps


A little light... but a sweet session all the same.



__________________


Wednesday 12th March 2008

7:55-9:40 p.m.

Legs

Seated Calf Raise:

Set 1: 90 lbs: 15 reps
Set 2: 135 lbs: 10 reps
Set 3: 180 lbs: 8 reps
Set 4: 180 lbs: 8 reps


Laying Leg-curls:

Set 1: 100 lbs: 15 reps
Set 2: 110 lbs: 10 reps
Set 3: 120 lbs: 8 reps


Stiff-Leg Deadlifts:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 285 lbs: 5 reps
Set 4: 235 lbs: 5 reps [grip failure]

Comments: These were done on a 6" platform... lowering to the instep on every rep. Didn't use a belt or straps here.


Leg press:

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 20 reps
Set 3: 540 lbs: 20 reps
Set 4: 720 lbs: 10 reps
Set 5: 900 lbs: 8 reps [PERSONAL BEST!!!]


Comments: I am absolutely stoked to have used this weight. No knee wraps. I'm still recovering from a busted LCL and ACL, but, this weight didn't feel especially heavy for some reason.


Wide-stance Dumbbell Squat:

Set 1: 60 lb dumbbell: 10 reps
Set 2: 80 lb dumbbell: 10 reps
Set 3: 100 lb dumbbell 10 reps
Set 4: 100 lb dumbbell 10 reps

Comments: Ok yea... It's a 'chick' movement. Mainly because my gym doesn't have dumbbell heavy enough. Still, it was a nice change of pace..


Smith Machine Front Squat:

3 sets: 135 lbs: 8 reps


Assorted Ab-work: 20 minutes


Decent session.


__________________


Friday 14th March 2008

7:40-8:55 p.m.

Shoulders; Triceps

Barbell Behind-the-Neck Press:

warm-up: 3 sets: bare bar: 12 reps ea.

Set 1: 95 lbs: 10 reps
Set 2: 115 lbs: 10 reps
Set 3: 135 lbs: 6 reps
Set 4: 115 lbs: 6 reps
Set 5: 115 lbs: 7 reps
Set 6: 115 lbs: 8 reps
Set 7: 115 lbs: 6 reps

Machine Press:

warm-up: 5 plates: 10 reps

5 sets: 7 plates: 8 reps ea.

Comments: Now I'm not one to incorporate machines into my workouts regularly, but.. I happen to LOVE this piece of apparatus. And, since my injured elbow tendons prevent lateral raises, it fits nicely as a primary or secondary exercise


Wide-grip Barbell Upright Rows:

warm-up: 30 lbs: 10 reps

4 sets: 60 lbs: 10 reps ea.


Smith Machine Shrug:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 185 lbs: 10 reps


Dumbbell Upright Rows:

warm-up: 20 lb dumbbells: 10 reps

Set 1: 30 lb dumbbells: 10 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 35 lb dumbbells: 8 reps


Smith Machine Reverse Grip Bench:

warm-up: 2 sets: bare bar: 15 reps ea.

Set 1: 95 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 185 lbs: 5 reps


Smith Machine Close-grip Bench:

3 sets: 135 lbs: 6 reps ea.


One-arm Dumbbell French Press:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 25 lb dumbbell: 6 reps ea.
Set 3: 25 lb dumbbell: 6 reps ea.


One-arm Cable Kick-backs:

Set 1: 1 plate: 10 reps ea.
Set 2: 2 plates: 8 reps ea.
Set 3: 1 plate: 10 reps ea.


Nice session.



__________________



Tuesday 18th March 2008

7:50-9:00 p.m.

Back; Traps; Calves; Abs

General warm-up:

Giant set: Lateral Raise/Bent Lateral Raise/Dumbbell Front Raise: 2 sets: 8 lb dumbbell: 10 reps ea.


Chins:

4 sets: bodyweight: 8 reps ea.


T-Bar Row: ...w/ underhand grip

Set 1: 70 lbs: 15 reps
Set 2: 105 lbs: 15 reps
Set 3: 140 lbs: 10 reps
Set 4: 175 lbs: 5 reps; 140 lbs: 3 reps; 105 lbs: 4 reps [drop-set]


Bent-over Barbell Row: w/ Wide grip.. Executed on a 6" platform...lowering to instep on every rep

3 sets: 135 lbs: 10 reps ea.


V-Bar Pulldown:

Set 1: 8 plates: 10 reps
Set 2: 12 plates: 5 reps; 8 plates 5 reps [drop-set]
Set 3: 10 plates: 10 reps (7 reps + 3 w/ assists)


Machine Shrugs:

Set 1: 6 plates: 12 reps
Set 2: 8 plates: 8 reps
Set 3: 10 plates: 6 reps
Set 4: 12 plates: 6 reps


[Head-supported] Dumbbell Bent Lateral raise:

3 sets: 20 lb dumbbells: 10 reps ea.


Seated Calf Raise:

Set 1: 90 lbs: 15 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 10 reps
Set 4: 135 lbs: 10 reps
Set 5: 135 lbs: 8 reps
Set 6: 90 lbs: 20 reps


Decline Sit-up:

Set 1: b.w.: 15 reps
Set 2: 25 lbs: 15 reps
Set 3: 35 lbs: 15 reps


Reverse-hypers:

2 sets: b.w.: 10 reps ea.


Not a bad session.

-CNS