My training Journal...

[Narkissos]

Wednesday 19th March 2008

7:45-9:05 p.m.

Chest; Biceps; Abs

Incline Barbell Bench:

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

Set 1: 135 lbs: 5 reps
Set 2: 185 lbs: 5 reps
Set 3: 205 lbs: 5 reps
Set 4: 225 lbs: 5 reps


Machine Flat Bench:

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


Comments: I mainly do this exercise because the client who i train with likes the 'pump' it gives him. I haven't been regressing on other lifts, or developmentally... so i may continue to do this until my contest prep training starts


Flat Fly:

Set 1: 30 lb dumbbells: 10 reps
Set 2: 60 lb dumbbells: 6 reps; 30 lb dumbbells: 4 reps [drop-set]
Set 3: 60 lb dumbbells: 5 reps; 30 lb dumbbells: 5 reps [drop-set]


Dumbbell Pullover:

Set 1: 60 lb dumbbell: 10 reps
Set 2: 80 lb dumbbell: 10 reps
Set 3: 100 lb dumbbell: 7 reps


Throat Prone: aka... bench press to throat

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 3 reps**
Set 3: 135 lbs: 8 reps


**Failed very very early here. I do not know what this can be attributed to.


Standing Barbell curl: w/ cambered bar

Set 1: 115 lbs: 6 reps
Set 2: 165 lbs: 4 reps
Set 3: 165 lbs: 4 reps
Set 4: 165 lbs: 4 reps

**A sick lift this day. I have NO idea what got into me. Especially surprising because i had experienced the inexplicable failure in the middle of the preceding exercise


One-arm Dumbbell Preacher Curl:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 30 lb dumbbell: 8 reps ea.
Set 3: 30 lb dumbbell: 7 ea.


Seated Alternating Dumbbell curl:

Set 1: 60 lb dumbbells: 4 reps
Set 2: 40 lb dumbbells: 6 reps
Set 3: 40 lb dumbbells: 6 reps


Decline sit-up:

3 sets: b.w: 15 reps ea.


Nice session!



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The video from this workout:

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

^^Wednesday 27th February 2008 Back work-out


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Thursday 20th March 2008:

Delts; Triceps

7:30 p.m.-8:45 p.m.

Machine Press:

warm-up: 3 plates: 15 reps

Set 1: 5 plates: 15 reps
Set 2: 7 plates: 15 reps
Set 3: 10 plates: 10 reps (7 + 3 w/ assists); 6 plates: 5 reps [drop-set]**
Set 4: 10 plates: 7 reps (5 + 2 w/ assists); 5 plates: 8 reps [drop-set]**

**Got a very intense burn on these sets. The guy that spotted for me really took me past failure here.


Standing Barbell Behind-the-neck Press:

3 sets: 95 lbs: 10 reps ea. set


Standing Dumbbell Lateral Raise:

3 sets: 15 lb dumbbells: 12 reps ea. set

**These were done with straight arms (This is necessary,due to my tendon injury)... I incorporated a pause and hold at the top of each rep



[Very] Close-grip Upright row:**

Set 1: 65 lbs: 10 reps
Set 2: 85 lbs: 10 reps
Set 3: 105 lbs: 8 reps
Set 4: 125 lbs: 4 reps; 105 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 4 reps [drop-set]

**I used a cambered bar here, and a very close grip. My thumbs were basically touching here


Close-grip Shrug:**

warm-up: 65 lbs: 20 reps
warm-up: 2 sets: 105 lbs: 15 reps

Set 1: 155 lbs: 12 reps
Set 2: 205 lbs: 6 reps

**I used the cambered bar here again.


Reverse Grip Pressdown:

Set 1: 3 plates: 10 reps
Set 2: 4 plates: 10 reps
Set 3: 5 plates: 10 reps**

**Got some wrist discomfort here


Wide-grip Tricep Pressdown:**

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

**Used a grip which was outside of shoulder-width


One-arm [reverse-grip] Pressdown:

Set 1: 2 plates: 8 reps ea.
Set 2: 2 plates: 6 reps ea.**
Set 3: 2 plates: 8 reps ea.

**I reached failure early on this set


One-arm Dumbbell French Press:

Set 1: 20 lb dumbbell: 8 reps ea.
Set 2: 20 lb dumbbell: 6 reps ea.
Set 3: 20 lb dumbbell: 5 reps ea.


Killer session!



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Saturday 22nd March 2008:

Back [width]

6:30 p.m.

Chins:

Set 1: Bodyweight: 7 reps
Set 2: Bodyweight: 6 reps
Set 3: Bodyweight: 6 reps
Set 4: Bodyweight: 6 reps
Set 5: Bodyweight: 6 reps
Set 6: Bodyweight: 6 reps
Set 7: Bodyweight: 6 reps
Set 8: Bodyweight: 6 reps
Set 9: Bodyweight: 6 reps
Set 10: Bodyweight: 6 reps


Pretty decent. Nice scapulae retraction on each set. Really got to consciously focus on the lagging lat here.



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Hey guys...I've published some new stuff recently.


This past month's Articles:

An Argument for the Viability of Soy as a primary protein source

Narkissos: Lower-body training for the Moderately Obese.


Older Articles:

Narkissos' 6 Steps to that Summer 6-pack

Narkissos: Getting a Grasp on the concept of Dieting

Narkissos: Fitness Essentials.

Narkissos: "Hyper-Extension"... a misnomer.

Hey Narkissos... I have lagging Hams!!!

Hey Narkissos.. How often should I train my abs??



Check 'em out and let me know what you think.

Also... If you have ideas for articles you'd like to see written, send 'em my way [IMG]http://forums.*******************.com/images/smilies/smile.gif[/IMG]

Thanks.

-CNS

[Narkissos]

Wednesday 26th March 2008

7:50-9:30 p.m.

Chest; Triceps; Legs

Flat Barbell Bench:

warm-up: 135 lbs: 10 reps
warm-up: 135 lbs: 10 reps

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


Incline Barbell Bench:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 6 reps
Set 3: 205 lbs: 4 reps
Set 4: 225 lbs: 4 reps [3 reps + 1 w/ a spot]**

**Got stuck mid-way up on the 4th rep. Needed a spotter's assistance


Incline Dumbbell Bench:

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

NB: Each set was done til failure



Flat Dumbbell Bench:

Set 1: 80 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 5 reps
Set 3: 80 lb dumbbells: 4 reps

NB: Each set was done til failure


Parallel Bar Dip:

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


Tricep Pressdown:

Set 1: 5 plates: 10 reps
Set 2: 6 plates: 10 reps
Set 3: 7 plates: 8 reps

NB: There was a pause and hold at lock-out on each rep.


Leg-press

Set 1: 180 lbs: 20 reps
Set 2: 270 lbs: 20 reps
Set 3: 360 lbs: 10 reps
Set 4: 450 lbs: 10 reps
Set 5: 540 lbs: 10 reps
Set 6: 720 lbs: 10 reps**

**Decided not to add a heavy set after this, as I'm only using this exercise as a 'warm-up'/pre-exhaust for the main exercise: Front squats.


Barbell front squats: heels elevated...ass to calves

warm-up: bare bar: 4 reps

Set 1: 95 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 185 lbs: 6 reps

**Haven't been able to truly 'squat' for about 8 months since busting my ACL and then my LCL. Been realizing however, while doing normal stuff around the house, that i could 'squat' down to the floor only when i tiptoe and stay on my toes through-out...Also, shifting my weight forward seems to facilitate this. So, i replicated this on this exercise. I elevated heels 1" (2" would've been preferable.. but there was no block of that height in the gym"), shifted my weight forward...and sat down, as to calves. The first set with the bar just served to assist with flexibility.


Laying Leg Curl:

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


Hyper-extensions:

3 sets: bodyweight: 8 reps ea.


Standing Calf-raise:**

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 20 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 8 reps
Set 5: 495 lbs: 6 reps***

**These were done from the floor..as opposed to on a 2" block. There was a pause and hold at the point of maximum contraction

***Gad... I remember when this was a walk in the park. 630+ was the norm. Injuries sure do put an individual really back.


Laying Uni-lateral Leg-curl:

Set 1: 40 lbs: 10 reps ea. leg
Set 2: 50 lbs: 8 reps ea. leg
Set 3: 50 lbs: 8 reps ea. leg
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Friday 28th March 2008

8 p.m.-9:12 p.m.

Back; Biceps

General warm-up:

Face pulls:**

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

**Used the rope attachment here...


Chins:**

Set 1: bodyweight: 8 reps
Set 2: bodyweight: 8 reps
Set 3: bodyweight: 8 reps
Set 4: bodyweight: 6 reps
Set 5: bodyweight: 6 reps
Set 6: bodyweight: 6 reps

**each set here was done til failure...


T-bar Row: ...Usin underhand, inside-shoulder-width grip

Set 1: 70 lbs: 10 reps
Set 2: 105 lbs: 10 reps
Set 3: 140 lbs: 10 reps
Set 4: 175 lbs: 8 reps
Set 5: 175 lbs: 7 reps
Set 6: 140 lbs: 10 reps


V-bar Pulldown:

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


Cambered Bar curl:

Set 1: 65 lbs: 6 reps**
Set 2: 115 lbs: 6 reps***
Set 3: 165 lbs: 4 reps***
Set 4: 65 lbs: 8 reps**

Execution:

**Strict
***Explosive


One-arm Dumbbell Preacher Curl:

Set 1: 25 lb dumbbell: 6 reps ea.
Set 2: 30 lb dumbbell: 6 reps ea.
Set 3: 25 lb dumbbell: 6 reps ea.
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Tuesday 1st April 2008

7:35 p.m.

Calves; Delts; Triceps

Seated Calf Raise:**

Set 1: 45 lbs: 15 reps
Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 10 reps
Set 4: 180 lbs: 6 reps
Set 5: 135 lbs: 8 reps
Set 6: 90 lbs: 20 reps (Rest Pause extended set: 10 reps; 5 reps; 5 reps)***

**Each set other than the first was taken to failure.
***Rest Pause was utilized on the last set to reach the target rep-range. It was used in the manner: 10 reps, 3 sec rest; 5 reps, 3 sec rest; 5 reps, 3 sec rest

Tibial Toe raises:**

4 sets: 1 plate: 15 reps ea. leg. ea. set

**Used an ankle strap here attached to the low pulley. My Tibilus, unaccustomed to direct work, got pumped rather quickly and painfully


Machine Shoulder Press:

warm-up: 3 plates: 15 reps

Set 1: 5 plates: 15 reps
Set 2: 7 plates: 10 reps
Set 3: 9 plates: 8 reps
Set 4: 11 plates: 10 reps (5 reps + 5 w/ assists); 5 plates: 5 reps [drop-set]

Standing
Behind-the-Neck Press:


warm-up: bare bar: 10 reps

Set 1: 95 lbs: 6 reps
Set 2: 115 lbs: 6 reps
Set 3: 135 lbs: 6 reps (4 reps + 2 w/ spots)


Cambered Bar Upright Row:

Set 1: 65 lbs: 10 reps
Set 2: 85 lbs: 10 reps
Set 3: 105 lbs: 8 reps
Set 4: 125 lbs: 4 reps; 105 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 40 reps [drop-set]


Cambered Bar [close-grip] Shrug:

warm-up: 65 lbs: 15 reps
warm-up: 105 lbs: 10 reps


3 sets: 175 lbs: 8 reps


Parallel Bar Dip:

5 sets: bodyweight: 10 reps ea. set


Smith-Machine Close-grip Bench:

Set 1: 95 lbs: 10 reps
Set 2: 95 lbs: 10 reps
Set 3: 115 lbs: 10 reps
Set 4: 115 lbs: 10 reps


JM Press:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 30 lb dumbbells: 6 reps
Set 3: 30 lb dumbbells: 6 reps


Modified Tricep pressdown:**

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


**This exercise is a modified Tricep pressdown. As opposed to pushing down, I push away from the body.

***Utilized rest pause here to reach the pre-set rep range: 10 + RP; 5 + RP; 5 + RP... RP= 2-3 sec.
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Thursday 3rd April 2008

7:50-9:15 p.m.

Legs


General warm-up:

Stationary bike: 5 minutes


Barbell Front Squat: ...1" heel elevation

warm-up: bare bar: 4 sets: 6 reps ea.

Comments: Each rep was taken ass-to-calves... There was pronounced knee pain as the ligaments loosened. Ideally I would've liked 30 reps prior to commencing... but i stopped short by one set of 6 as time time was getting away from me. Additionally, from the leg session that preceded this one, I realized that pain etc. was reduced during work sets...So i moved on to the worksets:


Set 1: 95 lbs: 6 reps
Set 2: 115 lbs: 6 reps
Set 3: 135 lbs: 6 reps
Set 4: 155 lbs: 1 rep
Set 5: 185 lbs: 1 rep
Set 6: 205 lbs: 1 rep
Set 7: 225 lbs: failed [could not reverse the motion out of the bucket]
Set 8: 185 lbs: 2 reps
Set 9: 185 lbs: 4 reps

Comments: Each rep was taken literally ass-to-calves. Additionally, since both my knees are injured, I paused at the bottom and used all my musculature to reverse the motion to the top. This served to eliminate any destructive bouncing. I reduced my rep range to singles as i got more confident with my knees (the left of which kept shaking), so i could expose my musculature to a higher level of stimulation. Additionally, I wanted to avoid exacerbating any irritation, by conserving reps til after target weight had been actualized.

I've front-squatted up to 315 lbs before my injury... But usually I train to parallel on this lift. Thus, worksets with 225 lbs will be a PR tru this range-of-motion. Taking it one day at a time however... Can't risk re-injury. All in all, a good session.



Barbell Lunge: ...front leg elevated**

warm-up: bare bar: 6 reps

Set 1: 95 lbs: 6 reps ea.
Set 2: 115 lbs: 6 reps ea.
Set 3: 135 lbs: 6 reps ea.


**I elevated the front foot on a 6" platform. This served to shift my center of balance and reduce knee pain. Saw some chicks in the gym doing it, and it made sense when i was reviewing the exercise in my mind


Smith Machine Calf-Raise:**

5 sets: 135 lbs: 20 reps ea.


**These were done from the floor. There was a pause and hold at the point of max contraction on each rep



Laying Leg curls:**

4 sets: 100 lbs: 10 reps ea.


**There was a conscious pause and hold at both the max stretch and max contraction positions


Dumbbell Lunges:**

4 trips: 40 lb dumbbells [<>24 steps in total]


**This is the first time in MONTHS that I've been able to lunge in this manner. I suppose that the ligaments in my knees were adequately stretched to facilitate this.


All in all...an AWESOME SESSION!

-CNS

[Narkissos]

Tuesday 8th April 2008

7:50 p.m. - 9:30 p.m.

Chest; Back; Biceps; Calves

General warm-up:

Face-pulls: short bar

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

Incline Bench Press:

warm-up: bare bar: 15 reps

Set 1: 95 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 185 lbs: 6 reps
Set 4: 205 lbs: 6 reps

Comments: Paused at the point of max contraction, and lock-out, on each repetition


Machine Bench Press:

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


Flat Bench Fly:

Set 1: 20 lb dumbbells: 10 reps
Set 2: 40 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 10 reps
Set 4: 60 lb dumbbells: 8 reps

Comments: the 60 lb dumbbells move smoothly and easily... But the pain from the stretch is ungodly! Definitely something I hate to put myself through.

Chins:

Set 1: bodyweight: 8 reps
Set 2: bodyweight: 8 reps
Set 3: bodyweight: 6 reps
Set 4: bodyweight: 6 reps
Set 5: bodyweight: 5 reps

T-bar Row: Underhand grip

Set 1: 105 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 175 lbs: 8 reps
Set 4: 205 lbs: 4 reps; 175 lbs: 4 reps [drop-set]

Comments: Very intense pump!


V-bar Pulldown:

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


Standing Low-pullet Row: Underhand grip

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

Comments: I decided on this variation because I wanted to take some tension off my lower back. Torso was angled about 45 degrees on this lift


Standing Cable Curl:

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

Seated Alternating Dumbbell Curl:

3 sets: 40 lb dumbbells: 5 reps ea. set

Seated Calf Raise:

Set 1: 45 lbs: 20 reps [2 second pause @ point of peak contraction]
Set 2: 90 lbs: 10 reps [1 second pause @ point of max stretch]
Set 3: 90 lbs: 10 reps [1 second pause @ point of max stretch]
Set 4: 90 lbs: 10 reps [1 second pause @ point of max stretch]
Set 5: 90 lbs: 10 reps [1 second pause @ point of max stretch]
Set 6: 135 lbs: 10 reps [1 second pause @ point of peak contraction; 1 second pause @ point of max stretch]
Set 7: 135 lbs: 10 reps [1 second pause @ point of peak contraction; 1 second pause @ point of max stretch]


Absolutely SICK session!



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Thursday 10th April 2008

7:30 p.m.

Delts; Traps; Triceps

General Warm-up:

Face-pulls:

Set 1: 3 plates: 15 reps
Set 2: 5 plates: 15 reps
Set 3: 7 plates: 15 reps
Set 4: 7 plates: 15 reps

Standing Lateral Raises: w/ straight arms

3 sets: 15 lb dumbbells: 12 reps ea. set

Machine Press:

Set 1: 5 plates: 10 reps
Set 2: 7 plates: 10 reps
Set 3: 8 plates: 10 reps

Standing Behind-the-neck Press: Lowering to mid-traps on each rep...

warm-up: bare bar: 10 reps

Set 1: 95 lbs: 6 reps
Set 2: 115 lbs: 6 reps
Set 3: 135 lbs: 6 reps


Cambered Bar Shrug:

warm-up: 3 sets: 65 lbs: 20 reps ea. set

Set 1: 195 lbs: 8 reps
Set 2: 195 lbs: 6 reps
Set 3: 195 lbs: 6 reps

Comments: I've a pinched nerve in one of my traps. From time to time i get pain in the area... Having felt the pain during this session, I did an extended 'warm-up' for that area.

One-arm Dumbbell Skullcrusher:

Set 1: 25 lb dumbbell: 10 reps ea.
Set 2: 25 lb dumbbell: 8 reps ea.
Set 3: 25 lb dumbbell: 6 reps ea.
Set 4: 25 lb dumbbell: 6 reps ea.
Set 5: 25 lb dumbbell: 6 reps ea.


Tricep Pressdown Hybrid:

3 sets: 4 plates: 20 reps ea. set


Comments: This exercise is a combination of two variants of one exercise: the tricep pressdown. On the first 10 reps, I pressed away from the body. On the second 10 reps, I pressed down.



Nice session.



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Friday 11th April- Monday 20th April 2008

I was unable to train during this time... Illness and other factors manifested.


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Tuesday 21st April 2008

8:20 p.m. - 9:38 p.m.

Calves; Chest; Back


Smith Machine Calf-Raise:

warm-up: bare bar: 15 reps

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 6 reps
Set 5: 315 lbs: 7 reps
Set 6: 228 lbs: 8 reps
Set 7: 225 lbs: 8 reps

Comments: Sets 1-3 weren't taken to failure... The emphasis was to pyramind up smoothly to the working set weight. Sets 4-7 were taken to failure.

Each rep was characterised by a dead pause and hold at the point of peak contraction


General Shoulder warm-up:

Face Pulls:

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

Flat Dumbbell Press:

Set 1: 60 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 8 reps
Set 3: 100 lb dumbbells: 8 reps
Set 4: 110 lb dumbbells: 3 reps [failure]


Incline Barbell Press:

warm-up: bare bar: 4 reps

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

Comments: Each set was characterised by a dead pause and hold at the point of max stretch.


Flat Fly:

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

Comments: Although I'm capable of handling heavier dumbbells pretty easily here... I wanted to keep in the higher rep range and consciously pause at max-stretch.


Chins:

4 sets: bodyweight: 6 reps


T-Bar Rows: Underhand grip

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

Comments: Good God almighty... what a pump!


V-bar Pulldowns:

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

Comments: Forced reps are the devil! ... I love 'em so


Wide-grip Behind-the-Neck Pulldown:

Set 1: 6 plates: 15 reps
Set 2: 7 plates: 10 reps
Set 3: 7 plates: 10 reps
Set 4: 8 plates: 8 reps
Set 2: 9 plates: 6 reps


Standing Uni-lateral Calf-raise:

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


f*ckING AWESOME SESSION!!!!!


-CNS

[Narkissos]

Wednesday 30th April 2008

8:30 p.m. - 9:45 p.m.

Legs

Laying Leg curls:

Set 1: 70 lbs: 15 reps
Set 2: 80 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 100 lbs: 10 reps
Set 5: 110 lbs: 8 reps
Set 6: 130 lbs: 2 reps; 120 lbs: 3 reps; 110 lbs: 4 reps; 100 lbs: 5 reps; 90 lbs: 6 reps; 80 lbs: 7 reps; 70 lbs: 7 reps; 60 lbs: 8 reps; 50 lbs: 9 reps; 40 lbs: 10 reps; 30 lbs: 11 reps!!! [72 rep drop-set!!!!]

Comments: I worked with a guy on this last set who believes in adding a rep to every lowered weight increment when doing drop sets. It didn't make 'sense' to me.. but it didn't need to. Like up-the-rack dumbbell curls, it was a mentally challenging technique... One which i dove head first into.

Needless to say... it hurt like a motherf*cker!


Seated Calf Raise

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

Comments: Each repetition was characterised by a pause and hold @ the point of max stretch, as well as one at the point of max contraction. Sets 1-2 were warm-ups...and each set after was taken to failure

Knee/Hip General warm-up:

Leg Press:

Set 1: 90 lbs: 25 reps
Set 2: 180 lbs: 25 reps
Set 3: 270 lbs: 20 reps
Set 4: 360 lbs: 10 reps
Set 5: 450 lbs: 10 reps

Comments: I used these are warm-up for the knees and hips. Each rep was done really deep...and I held the bottom position for a count before returning to full extension.


Barbell Front Squat: Ass-to-calves

warm-up: bare bar: 6 reps

Set 1: 95 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 6 reps

Comments: Paused at the bottom of each rep to negate bouncing...and to maximize muscle recruitment


Walking Lunges

40 lb dumbbells: 4 trips (24 steps total)


Gruelling session.. Even with lighter weights used.



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Monday 5th May 2008

Weight-training: 7:40 p.m. - 8:45 p.m.

Cardio: 35 minutes pwo

Back; Biceps; Abs; Cardio


Decline Sit-up:

3 sets: 15 reps ea. set


Leg-raises:

3 sets: 15 reps

Comments: These were executed on the parallel bar dipping station... in the lock-out position of the dip. Just tried this variant, similar to what gymnasts do, to encourage the secondary recruitment of core stabilizing muscles


General Shoulder warm-up:

Face Pulls:

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

V-bar Pulldowns:

Set 1: 8 plates: 15 reps
Set 2: 10 plates: 10 reps
Set 3: 12 plates: 8 reps
Set 4: 14 plates: 6 reps [personal best: fairly smooth reps]

T-bar Row:

Set 1: 105 lbs: 10 reps
Set 2: 175 lbs: 10 reps
Set 3: 210 lbs: 8 reps

Comments: Needless to say.. I. Am. Stoked!


Bent Over Barbell Row:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 8 reps
Set 3: 185 lbs: 8 reps

Comments: I can no longer find the 'groove' on this exercise.. so i stay at moderate poundage... keeping the execution strict. I have no prob pulling 225 + on this exercise... but the load isn't being directed to the right area.. At least It doesn't feel that way... So imma concentrate on the scapulae retraction etc.


Seated Alternating Dumbbell Curl:

3 sets: 30 lb dumbbellls: 10 reps ea. set.


One-arm Dumbbell Preacher:

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

Rack Pulls:

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

Set 4: 405 lbs: 4 reps [w/ belt; no straps]

Comments: The rack was set at 1" below knee level

Shrugs:

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

Cardio: 35 minutes

Comments: I used some unfamiliar piece of equipment here. It was like a combination between an ecliptical and a glider.

Who knows?

Pretty decent


Sweeeeeeeet Workout overall!



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Tuesday 6th May 2008

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

Chest; Triceps; Calves; Abs


General Shoulder Warm-up:

Face Pulls:

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


Flat Dumbbell Press:

Set 1: 60 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 8 reps
Set 3: 100 lb dumbbells: 8 reps
Set 4: 110 lb dumbbells: 6 reps

Comments: I have not moved this amount of weight on the dumbbell press in a long-assed time!


45 Degree Incline Fly:

Set 1: 20 lb dumbbells: 10 reps
Set 2: 40 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 10 reps

Incline Barbell Bench press: To throat

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 5 reps [3 reps unassisted; 5 w/ a spotter's assistance]

Close-grip Bench:

Set 1: 95 lbs: 12 reps
Set 2: 115 lbs: 8 reps
Set 3: 115 lbs: 6 reps


Dumbbell French Press:

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

One-arm Dumbbell French Press:

3 sets: 20 lb dumbbell: 6 reps ea. arm, each set.

Seated Calf:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 10 reps
Set 4: 180 lbs: 6 reps
Set 5: 225 lbs: 4 reps; 180 lbs 4 reps; 135 lbs: 6 reps; 90 lbs: 7 reps; 45 lbs: 8 reps [drop-set]

Comments: First of all.. killer personal best here. I worked with the guy who did the incremental increases on drop-sets on laying leg curls a couple sessions back. He did the same here... It was PAIN! And i loved every minute of it.

To make it worse.. i paused and held the peak contraction and max stretch on EVERY rep. Can you say pain?!


Laying leg-raise: w/ pelvic thrust at peak contraction

3 sets: 15 reps ea.


GREAT session!



__________________


Thursday 8th May 2008

6:45 p.m. - 8:10 p.m.

Legs


Leg Press:

Set 1: 180 lbs: 10 reps
Set 2: 270 lbs: 10 reps
Set 3: 360 lbs: 10 reps
Set 4: 540 lbs: 10 reps

Front Squat:

Set 1: 95 lbs: 6 reps [ass to calves]
Set 2: 135 lbs: 6 reps [ass to calves]
Set 3: 185 lbs: 4 reps [ass to calves]

Set 4: 225 lbs: 5 reps [parallel]; 135 lbs: 3 reps [ass-to-calves] [drop-set]

Comments: Paused at the bottom of each rep so as to negate momentum, and maximize on muscle recruitment. Got a pain in the quads tendons above my right knee on the last set

Adductor:

Set 1: 80 lbs: 15 reps
Set 2: 90 lbs: 15 reps
Set 3: 100 lbs: 15 reps


Standing Calf Raise:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 8 reps

Standing Unilateral Calf-Raise:

3 sets: 20 lb dumbbell: 8 reps ea. leg, ea. set


Laying Leg-curl:

Set 1: 80 lbs: 15 reps
Set 2: 90 lbs: 15 reps
Set 3: 100 lbs: 10 reps
Set 4: 120 lbs: 8 reps; 100 lbs: 4 reps; 80 lbs: 4 reps; 60 lbs: 4 reps; 40 lbs: 6 reps [drop-set]


Stiff-leg Deadlifts: executed on a 6" platform... Lowering to the instep on each rep

5 sets: 135 lbs: 10 reps ea. set


Hamstrings were absolutely fried at this point. I count this as a pretty bad-ass session!


-CNS

[Narkissos]

Monday 12th May 2008

11:45 a.m.- 12:45 p.m.

Abs; Delts; Triceps; Biceps; Calves


Prologue: Went to bed probably around 5 a.m. this morning... Was swamped with client work, so needed to work through the night to make the deadlines. This morning I popped straight out of bed and went straight to the gym on an empty stomach.

Had an amazing pump...

Neither the pump nor my strength were affected!

The session went as follows:



Twisting Decline Sit-up:

3 sets: 20 reps ea/


Hanging Leg Raise:

3 sets: 15 reps ea.


Machine Press:

Set 1: 5 plates: 15 reps
Set 2: 7 plates: 12 reps
Set 3: 9 plates: 10 reps
Set 4: 11 plates: 6 reps [personal best]


Arnold Press:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 40 lb dumbbells: 8 reps
Set 3: 40 lb dumbbells: 10 reps

Standing Behind-the-Neck Press:

Set 1: 95 lbs: 6 reps
Set 2: 115 lbs: 4 reps
Set 3: 115 lbs: 4 reps

Comments: Tweaked my shoulder while re-racking the weight on the last set

Incline Dumbbell Curl:

Set 1: 25 lb dumbbells: 10 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 8 reps


Tricep Pressdowns:

Set 1: 4 plates: 20 reps
Set 2: 6 plates: 15 reps
Set 3: 8 plates: 10 reps [personal best]
Set 4: 10 plates: 6 reps [personal best]

Seated Calf-Raise:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 10 reps
Set 4: 180 lbs: 6 reps
Set 5: 180 lbs: 4 reps
Set 6: 135 lbs: 8 reps
Set 7: 90 lbs: 20 reps [15 reps straight, followed rest/pause til 20 reps were achieved]


Niiiiiiiiiiice Overall Pump!



__________________



Tuesday 13th May-Sunday 25th May: No training undertaken due to food poisoning

Got ill on Monday night during the wee hours of the morning.

Was sick to my stomach for the rest of the week.

Solid foods were out of the question through-out.


__________________


Monday 26th May 2008

7:30 p.m.- 8:35 p.m.

Calves; Abs; Delts; Triceps

Seated Calf-Raise:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 8 reps
Set 4: 180 lbs: 7 reps

Standing Unilateral Calf-raise:

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

Decline Sit-up:

6 sets: 20 reps ea. set


Seated Machine Press:

Set 1: 5 plates: 15 reps
Set 2: 7 plates: 10 reps
Set 3: 9 plates: 8 reps
Set 4: 11 plates: 6 reps
Set 5: 13 plates 10 reps [6 unassisted reps; 4 forced reps: Personal best]; 6 plates: 10 reps [6 unassisted reps; 4 forced reps] [Drop-set]

Arnold Press:

3 sets: 40 lb dumbbells: 6 reps ea. set

Machine Shrugs:

4 sets: 1/2 stack: each set taken to failure


Parallel Bar Dips:

Set 1: bodyweight: 15 reps
Set 2: bodyweight: 10 reps
Set 3: bodyweight: 10 reps
Set 4: bodyweight: 10 reps
Set 5: bodyweight: 10 reps


Intense session!

Not at all bad for the first day back from food poisoning!



__________________


Tuesday 27th May 2008

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

Back


General Warm-up:

Face Pulls:

Set 1: 3 plates: 20 reps
Set 2: 4 plates: 20 reps
Set 3: 5 plates: 15 reps
Set 4: 7 plates: 7 reps

Bent Lateral Raise

1 set: 20 lb dumbbells: 15 reps


Chins Superset w/ Bent Lateral Raise:

Set 1: bodyweight: 8 reps / 20 lb dumbbells: 10 reps
Set 2: bodyweight: 8 reps / 20 lb dumbbells: 10 reps
Set 3: bodyweight: 8 reps / 20 lb dumbbells: 10 reps

Rack Dead-lifts:

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

Comments: Used an over hand grip here... No straps; no belt. The emphasis was on squeezing the shit out of everything behind there.


T-bar Row: V-bar handle

Set 1: 105 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 140 lbs: 10 reps


V-bar Pulldowns:

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

Comments: Hard to gauge a personal best on this exercise... as it's pretty subjective: affected by the angle of the torso etc. I've been getting stronger and stronger by the week. I think this is personal best here this week however.

Low-pulley Row: Underhand grip...short ROM

5 sets: 80 lbs: 10 reps ea.


Short and to the point...

-CNS

[Narkissos]

Wednesday 28th May 2008

7 p.m. - 8:10 p.m.

Abs; Chest; Biceps

Decline Sit-up:

3 sets: 20 reps ea.


Hanging Leg Raise:

3 sets: 15 reps ea.


Twists:

Set 1: w/ broomstick as sole resistance: 50 reps
Set 2: w/ broomstick as sole resistance: 50 reps
Set 3: w/ 10 lb barbell: 50 reps


General Shoulder Warm-up: approx. 5 minutes

Giant Set: Lateral raise/ Front Raise/ Rotator cuff work:

2 sets: 8 lb dumbbell: 10 reps on each exercise


Flat Fly:

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

Comments: I paused and held the max stretch position for a two-count on each rep.


Flat Dumbbell Press:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 100 lb dumbbells: 5 reps
Set 3: 100 lb dumbbells: 5 reps

Incline Barbell Bench Press:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 9 reps
Set 3: 205 lbs: 5 reps

Dumbbell Pullover:

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

Incline Dumbbell Curls Superset w/ Push-ups:

Set 1: 25 lb dumbbells: 10 reps / bodyweight: 10 reps
Set 2: 25 lb dumbbells: 10 reps / bodyweight: 10 reps
Set 3: 30 lb dumbbells: 10 reps / bodyweight: 10 reps

One-arm Dumbbell Preacher Curl:

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


Nice session!



__________________


Thursday 29th May 2008

7:55 p.m.

Legs

Leg Press:

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 20 reps
Set 3: 270 lbs: 20 reps
Set 4: 500 lbs: 20 reps

Barbell front squat:

warm-up: bare bar: 4 reps

3 sets: 135 lbs: 6 reps ea. [ass-to-calves]

Laying Leg-curls:

3 sets: 100 lbs: 15 reps ea.


Stiff-leg Deadlifts: on a 6" platform.. lowering to instep on each rep

3 sets: 135 lbs: 10 reps ea.


Short and Sweet



__________________


Monday 2nd June 2008

6:20 p.m. - 7 p.m.

Delts; Calves


Machine Press:

Set 1: 3 plates: 15 reps
set 2: 5 plates: 15 reps
Set 3: 7 plates: 15 reps
Set 4: 9 plates: 15 reps
Set 5: 11 plates: 10 reps [personal best]
Set 6: 13 plates: 5 reps [personal best]; 6 plates: 10 reps


Comments: Personal Bests all around. I think this the highest amount of work I've ever done in a session on this exercise. Work being equal to weight moved for this number of reps.

Arnold Press:

Set 1: 30 lb dumbbells: 10 reps
Set 2: 40 lb dumbbells: 8 reps
Set 3: 40 lb dumbbells: 8 reps

[Cambered bar] Upright Row:

Set 1: 60 lbs: 10 reps
Set 2: 110 lbs: 8 reps
Set 3: 170 lbs: 4 reps; 110 lbs: 4 reps; 60 lbs: 4 reps


Smith Machine Shrug:

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 8 reps
Set 3: 135 lbs: 15 reps


Bent Lateral Raise:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 30 lb dumbbells: 10 reps


Standing Uni-lateral Lateral raise:

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


Seated Calf-Raise:

Set 1: 90 lbs: 20 reps
Set 2: 135 lbs: 10 reps
Set 3: 180 lbs: 8 reps


-CNS

[Narkissos]

Wednesday 4th June 2008:

7:25 p.m. - 8:15 p.m.

Back; Biceps


Face Pulls Superset w Bent Lateral Raise:

Set 1: 3 plates: 20 reps / 20 lb dumbbells: 10 reps
Set 2: 3 plates: 20 reps / 20 lb dumbbells: 10 reps
Set 3: 5 plates: 20 reps / 20 lb dumbbells: 10 reps


Chins

3 sets: b.w. 10 reps ea.


Horizontal Row: w/ feet elevated 1 & 1/2 feet

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


T-bar Row: Underhand grip

Set 1: 105 lbs 12 reps
Set 2: 175 lbs: 8 reps
Set 3: 210 lbs: 5 reps ; 140 lbs: 4 reps [dropt-set]


V-bar Pulldowns:

Set 1: 10 plates: 10 reps
Set 2: 12 plates: 8 reps
Set 3: 14 plates: 10 reps [w/ assists]; 7 plates: 6 reps [dropset til failure]


Seated Alternating Dumbbell Curl:

Set 1: 40 lb dumbbells: 8 reps
Set 2: 40 lb dumbbells: 7 reps
Set 3: 40 lb dumbbells: 6 reps


One-arm Dumbbell Preacher:

Set 1: 25 lb dumbbell: 10 reps
Set 2: 25 lb dumbbell: 8 reps
Set 3: 30 lb dumbbell: 6 reps


Solid!
__________________


Thursday 5th June 2008

7:30 p.m. - 8:25 p.m.

Chest; Triceps; Abs


Giant Set:

Decline twisting sit-up / Dumbbell Front Raise / Dumbbell Lateral Raise:

3 sets: 20 reps (10 reps ea. side) / 10 lb dumbbells: 10 reps / 10 lb dumbbells: 10 reps


Laying Leg Raise:

3 sets: 15 reps ea.


Incline Barbell Press:

warm-up: 2 sets: bare bar: 10 reps ea.

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 235 lbs: 4 reps
Set 4: 245 lbs: 2 reps


Flat Dumbbell Press:

Set 1: 80 lb dumbbells: 12 reps
Set 2: 100 lb dumbbells: 5 reps
Set 3: 80 lb dumbbells: 8 reps


Push-ups:

Set 1: 35 lbs: 10 reps
Set 2: 45 lbs: 6 reps
Set 3: 45 lbs: 6 reps

Comments: Did these as a finisher. Weight was placed on my back... and a full range of motion used.


Parallel bar Dip:

3 sets: 10 reps ea.

Comments: Held the max stretch position on every repetition.


Tricep pressdowns:

Set 1: 5 plates: 12 reps
Set 2: 6 plates: 12 reps
Set 3: 7 plates: 10 reps


Very cool session



__________________



Friday 6th June 2008

6:35- 7:38 p.m.

Legs

General warm-up:

Leg-press:

3 sets: 90 lbs: 20 reps ea.

Leg-extensions:

Set 1: 4 plates: 20 reps
Set 2: 5 plates: 20 reps
Set 3: 6 plates: 20 reps

Leg-press:

Set 1: 360 lbs: 15 reps
Set 2: 450 lbs: 10 reps
Set 3: 540 lbs: 15 reps
Set 4: 720 lbs: 12 reps


Front Squats:

warm-up: bare bar: 1 rep

Set 1: 135 lbs: 4 reps [ass-to-calves]
Set 2: 155 lbs: 4 reps [ass-to-calves]
Set 3: 185 lbs: 4 reps [ass-to-calves]

Set 4: 225 lbs: 5 reps [4 reps + 1 w/ assistance: reps done to

parallel]


Laying Leg-curl:

5 sets: 100 lbs: 10 reps ea.


Standing Unilateral Calf-raise:

3 sets: 20 lb dumbbell: 10 reps ea. leg, ea. set


Seated Calf:

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


Nice Pump all round.



__________________


Monday 9th June 2008

7:40 p.m.- 8:45 p.m.

Shoulder; Triceps; Quads

General warm-up:

Dumbbell Front Raise / Standing Lateral Raise:

Set 1: 8 lb dumbbells: 10 reps / 8 lb dumbbells: 10 reps
Set 2: 12 lb dumbbells: 10 reps / 12 lb dumbbells: 10 reps
Set 3: 15 lb dumbbells: 10 reps / 15 lb dumbbells: 10 reps

Comments: These exercises were done on an alternating rep basis.

i.e. One rep of the dumbbell front raise was immediately followed by

standing lateral raise


Cambered Bar Shrug:

Set 1: 100 lbs: 12 reps
Set 2: 100 lbs: 12 reps
Set 3: 100 lbs: 12 reps
Set 4: 170 lbs: 8 reps [work set]
Set 5: 170 lbs: 8 reps [work set]


Machine Press:

Set 1: 4 plates: 15 reps
Set 2: 6 plates: 15 reps
Set 3: 8 plates: 10 reps
Set 4: 12 plates: 10 reps
Set 5: 14 plates: 10 reps [6 unassisted; 4 reps w/ spotter's assistance]


Arnold Press:

3 sets: 30 lb dumbbells: 10 reps ea.


Bent Lateral Raise:

Set 1: 20 lb dumbbells: 20 reps
Set 2: 30 lb dumbbells: 12 reps
Set 3: 30 lb dumbbells: 12 reps


Tricep Pressdown:

Set 1: 3 plates: 20 reps
Set 2: 5 plates: 15 reps
Set 3: 7 plates: 10 reps

Comments: These were done facing away from the machine...


One-arm Dumbbell French Press:

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


Barbell Squats:

warm-up: bodyweight: 20 reps
warm-up: bodyweight: 12 reps
warm-up: bare bar: 6 reps

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 8 reps
Set 4: 315 lbs: 6 reps


All round: a pretty solid session.

-CNS

[Narkissos]

Wednesday 11th June 2008

4p.m.-4:45 p.m.

Back; Biceps

Prologue: Weighed in at 207 lbs today. Feeling pretty good over all. Trained at my old gym this evening. So that meant fully marked weights for the first time in a while lol

General Warm-up:

Face Pulls:

Set 1: 40 lbs: 20 reps
Set 2: 60 lbs: 20 reps
Set 3: 80 lbs: 20 reps
Set 4: 100 lbs: 15 reps
Set 5: 120 lbs: 15 reps


Chins:

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 8 reps
Set 3: bodyweight: 6 reps

Comments: Trained with very short rest periods this evening... So amount of reps which I was able to diminished from set-to-set.


Inverted Row:

3 sets: bodyweight: 8 reps ea.


Low Pulley Row:

Set 1: 110 lbs: 12 reps
Set 2: 140 lbs: 10 reps
Set 3: 210 lbs: 4 reps; 170 lbs: 4 reps; 130 lbs: 4 reps [drop-set]

Behind-the-Neck Pulldowns:

Set 1: 100 lbs: 10 reps [strict: pulling to base of neck]
Set 2: 120 lbs: 8 reps [strict: pulling to base of neck]

Set 3: 140 lbs: 8 reps [less strict: pulling til the bar was in line with bottom of ears]


V-bar Pulldown:

Set 1: 100 lbs: 10 reps
Set 2: 120 lbs: 10 reps
Set 3: 160 lbs: 6 reps; 120 lbs: 6 reps [drop-set]


One-arm Dumbbell Preacher Curl:

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


Standing Close-grip Cable Curl:

3 sets: 40 lbs: 12 reps ea.



Nice all-round session.



__________________


Sunday 15th June 2008

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

Chest; Calves; Abs

30-degree Incline Bench Press: To throat...

warm-up: bare bar: 3 sets: 10 reps ea.

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


Flat Dumbbell Press:

3 sets: 80 lb dumbbells: 10 reps ea.


Comments: On the last set I had to utilize rest-pause to meet the pre-set rep range. The last set went like this: 5 reps [failure]; pause; 2 reps [failure]; pause; 2 reps [failure]; pause; 1 rep [struggled a shitload].. /end


Incline Dumbbell Fly:

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


Push-ups:

Set 1: bodyweight: 10 reps [2" hand elevation; 2" foot elevation... lowering chest to floor]
Set 2: bodyweight: 10 reps [2" hand elevation; 6" foot elevation... lowering chest to floor]
Set 3: bodyweight: 10 reps [2" hand elevation; 6" foot elevation... lowering chest to floor]

Comments: Paused when my chest was at the floor here.. to exaggerate the stretch. The point of the differing foot elevation was to exaggerate the stretch and make the exercise more difficult...and beneficial.


Standing Calf Raise: from floor...

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 20 reps
Set 3: 225 lbs: 20 reps
Set 4: 225 lbs: 20 reps
Set 5: 315 lbs: 10 reps
Set 6: 315 lbs: 10 reps

1:00 p.m.

The gym closed at this point... so i decided to use the equipment which the gym set up around the outside of the gym for outdoors training. The sun was hot as all hell.. so I lasted all of 10 minutes lol.


Roman Chair Sit-up:

3 sets: 15 reps.



__________________


Monday 16th June 2008

7:30-8:22 p.m.

Legs

Squats:

warm-up: 3 sets: bodyweight: 20 reps ea. [last warm-up set was done ass-to-ground]

Set 1: 135 lbs: 8 reps
Set 2: 225 lbs: 8 reps
Set 3: 315 lbs: 6 reps
Set 4: 365 lbs: 4 reps

Comments: It's a big accomplishment for me to be back squatting again. Honestly never thought I'd be able to again period. Fish oil and patient rehab work have helped significantly. My knee of the weaker leg is still a concern...as it still shakes and threatens to shift outward when i squat... So still take it easy. I've dropped all supporting equipment [knee wraps etc.] in the meantime, in an attempt to allow the lateral and vertical stresses to encourage strengthening of the area.

Barbell Front Squat:

Set 1: 135 lbs: 8 reps [ass-to-ground]
Set 2: 185 lbs: 4 reps [ass-to-ground]
Set 3: 225 lbs: 2 reps [sub-parallel... Had to dump it on the way up on the 3rd rep]


Laying Leg-curls:

5 sets: 100 lbs: 10 reps ea. set


Seated Calf-Raise:

Set 1: 90 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 180 lbs: 8 reps
Set 4: 225 lbs: 4 reps; 180 lbs: 4 reps; 135 lbs: 5 reps; 90 lbs: 8 reps; 45 lbs: 10 reps [drop-set]


PUMPED TO THE MAX!



__________________


Wednesday 18th June 2008

8:10 p.m.

Shoulders; Calves; Abs

General Warm-up:

Dumbbell Front Raise Alternated w/ Standing Lateral Raise:

3 sets: 10 lb dumbbells: 10 reps / 10 lb dumbbells: 10 reps ea.


Face Pulls:

3 sets: 4 plates: 20 reps ea.


Seated Machine Press:

Set 1: 4 plates: 10 reps
Set 2: 6 plates: 10 reps
Set 3: 8 plates: 10 reps
Set 4: 10 plates: 10 reps
Set 5: 12 plates: 9 reps [failure]


Standing Behind-the-Neck Press:

Set 1: 95 lbs: 6 reps
Set 2: 115 lbs: 6 reps
Set 3: 135 lbs: 5 reps [failure]


Arnold Press:

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


Hang Clean & Press:

Set 1: 135 lbs: 6 reps
Set 2: 155 lbs: 5 reps
Set 3: 185 lbs: 3 reps [Personal Best]

Comments: No belts or straps were used here. Not an Uber-heavy personal beswt, but one all the same. I think I'll get stronger in the coming weeks, as I become more efficient at this exercise.


Machine Shrug:

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


Uni-lateral Donkey Calf Raise:

3 sets: 120 lbs: 12 reps ea. leg, each set.

Comments: Trained with a female tonight... No guys were available, and this gym doesn't have a weighted belt. The chick was 120 lbs... which was barely enough resistance for one-leg. I did single-leg raises here... exaggerating the pause at the top, the negative, as well as the stretch at the bottom. It did its job


Seated Calf Raise:

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


Decline Crunch superset w/ Twisting Sit-up:

Set 1: bodyweight: 15 reps / bodyweight: 10 reps
Set 2: bodyweight: 15 reps / bodyweight: 10 reps
Set 3: 25 lbs: 15 reps / 25 lbs: 10 reps
Set 4: 25 lbs: 15 reps / 25 lbs: 10 reps


Laying Leg raise superset w/ Laying straight-leg leg-lift/Pelvic thrust:

3 sets: 10 reps / 10 reps

Comments: The starting position of the laying pelvic thrust listed here was the end position of the laying leg raise: Abs contracted, hips lifted off bench... legs pointed towards ceiling. From here, the glutes were thrust further forward...thrusting the toes towards the ceiling. The position was held: abs fully contracted, glutes a number of inches off the bench... Then the motion was reversed, lowering until glutes were about 1" off the bench.


SOLID session all round!

-CNS

[Narkissos]

Thursday 19th June 2008

7:30-8:53 p.m.

Back; Chest

General Warm-up: No belt... no straps.

Power Cleans:

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


Chins:

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 10 reps
Set 3: bodyweight: 6 reps
Set 4: bodyweight: 5 reps


T-Bar Row: Underhand grip...

Set 1: 140 lbs: 10 reps [raw: No belt; no straps]
Set 2: 175 lbs: 10 reps [raw: No belt; no straps]

Set 3: 210 lbs: scrapped this set... Decided to go for broke

Set 3: 235 lbs: 6 reps


Bent-over Barbell Row:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 8 reps
Set 3: 185 lbs: 8 reps


Handstands:

2 sets: 30 second hold ea. set


Flat Dumbbell Press:

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

Flat Fly:

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


Smith Machine Incline Press:

Set 1: 135 lbs: 20 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 6 reps [3 unassisted; 3 w/ assistance]


__________________



Sunday 22nd June 2008

12:15-1:10 p.m.

Legs; Abs

Laying Leg Curls:

Set 1: 80 lbs: 10 reps
Set 2: 100 lbs: 10 reps
Set 3: 110 lbs: 10 reps
Set 4: 120 lbs: 10 reps [struggled on the last two reps]


Stiff-leg Dead-lift: on a 6" platform..lowering to instep on each rep

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 235 lbs: 8 reps [grip failure]


Squats:

warm-up: bodyweight: 20 reps [parallel]
warm-up: bodyweight: 10 reps [ass-to-ground]

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


Walking Lunges:

3 sets: 40 lb dumbbells: 2 lengths of the gym on each set.


Roman Chair Sit-up:

4 sets: 10 reps ea.


Quick and to the point...



__________________



Monday 23rd June 2008

7:30 p.m.

Delts; Traps; Calves

FacePulls:

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

Standing Lateral Raise:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 20 lb dumbbells: 15 reps
Set 3: 35 lb dumbbells: 10 reps
Set 4: 40 lb dumbbells: 10 reps

Machine Press :

Set 1: 4 plates: 10 reps
Set 2: 6 plates: 10 reps
Set 3: 8 plates: 10 reps
Set 4: 10 plates: 10 reps
Set 5: 12 plates: 6 reps


Hang Clean and Press:

Set 1: 135 lbs: 6 reps
Set 2: 155 lbs: 5 reps
Set 3: 185 lbs: 3 reps
Set 4: 205 lbs: 3 reps [Personal Best]

Comments: All sets were done raw: no belt; no straps. I got hurt on the last set here. After i locked out with the last rep on 205 lbs...I was bringing the negative down slowly... Halfway down, I lost control for a split second. Might've been lost concentration. What it was... I think the bar bounced off my collarbone. I didn't see it.. or feel it.. but pain manifested very soon after.

Full details of the incident can be found here: http://www.getnarked.net/forum/index.php?topic=3776.0

I expected that sumnab*tch to hurt in the morning though... and it didn't disappoint.

Expecting the pain one-way-or-another, and having examined the area for splintered bone and dislocations, finding none, I continued my session:


Standing Behind-the-Neck Press:

3 sets: 135 lbs: 6 reps ea.


Arnold Press:

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


Machine Shrug:

5 sets: 8 plates: 15 reps ea.


Seated Calf Raise:

Set 1: 90 lbs: 15 reps
Set 2: 180 lbs: 10 reps
Set 3: 225 lbs: 9 reps [personal best]; 180 lbs: 5 reps; 135 lbs: 5 reps; 90 lbs: 6 reps [drop-set of death!]


Sweeeeeeeeeet session... Injury aside.

Gonna rest up a couple days and bump my dose of bromelain and fish oil.

-C

[Narkissos]

Thursday 26th June 2006

7:45-9:20 p.m.

Chest; Triceps; Calves

Prologue: Took 2 days off after Monday's soft tissue injury. Like I thought I would, the area swelled up like a mutha! Decided to hit pecs tonight because couldn't see myself being able to retract my scapulae (or contract my traps) effectively tonight. Neither could i see myself being able to rest a bar on 'em to squat. So both back and legs were out.


General warm-up:

Dumbbell Front Raise / Standing Lateral Raise:

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




Flat Dumbbell Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 100 lb dumbbells: 8 reps
Set 3: 100 lb dumbbells: 6 reps
Set 4: 100 lb dumbbells: 6 reps
Set 5: 100 lb dumbbells: 6 reps
Set 6: 100 lb dumbbells: 6 reps


Flat Fly:

Set 1: 30 lb dumbbells: 6 reps
Set 2: 35 lb dumbbells: 6 reps
Set 3: 40 lb dumbbells: 6 reps
Set 4: 60 lb dumbbells: 8 reps [Personal Best]
Set 5: 70 lb dumbbells: 6 reps [Personal Best]
Set 6: 75 lb dumbbells: 8 reps [4 reps unassisted; 4 reps w/ assists] [Personal best: 4 reps.. Never did flies that heavy before]


Comments: I'm naturally a stronger puller than pusher. For the first time in a long time I decided to use the fly for something other than stretching. Heaviest I'd been before is the 60 lb dumbbells for 6 reps. Each rep was slow and controlled...and the max stretch position held for a count.


Incline Barbell Bench Press: To throat...

Set 1: 185 lbs: 4 reps
Set 2: 205 lbs: 4 reps
Set 3: 225 lbs: 3 reps [failure]


Parallel Bar Dip:

4 sets: bodyweight: 10 reps ea.


Tricep Pressdowns:

5 sets: 5 plates: 15 reps ea. set


Comments: What's there to say other than: SKIN-TEARING PUMP!


One-arm Dumbbell French Press:

3 sets: 20 lb dumbbell: 6 reps ea. arm, ea. set


Seated Calf-raise:

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 225 lbs: 8 reps
Set 4: 270 lbs: 4 reps [personal best]; 225 lbs: 4 reps; 180 lbs: 4 reps; 135 lbs: 4 reps; 90 lbs: 6 reps; 45 lbs: 10 reps [drop-set of death x 2!!!]


Comments: This has got to be the SICKEST set of calf-work I've EVER done!


Solid Session all round...Better than 'good'.



__________________


Friday 27th June 2008

8:42 p.m. - 9:42 p.m.

Back; Abs


General Warm-up:

Standing Lateral Raise / Front Raise:

Set 1: 8 lb dumbbells: 10 reps ea.
Set 2: 10 lb dumbbells: 10 reps ea.
Set 3: 12 lb dumbbells: 10 reps ea.
Set 4: 15 lb dumbbells: 10 reps ea.

Inverted Row: Overhand, shoulder-width grip

Set 1: bodyweight: 15 reps
Set 2: bodyweight: 12 reps
Set 3: bodyweight: 10 reps
Set 4: bodyweight: 8 reps


T-bar Row: Underhand grip...

Set 1: 140 lbs: 10 reps
Set 2: 210 lbs: 8 reps
Set 3: 210 lbs: 8 reps


One-arm Dumbbell Row:

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

V-bar Pull Downs:

Set 1: 10 plates: 10 reps
Set 2: 12 plates: 10 reps
Set 3: 14 plates: 10 reps [4 reps + 6 w/ assists]; 7 plates: 7 reps [failure]


Behind-the-neck Pull down:

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


Decline crunch:

3 sets: 20 reps ea.


Nice pump... Good poundage.



__________________


Tuesday 1st July 2008

7:40 p.m.-9:00 p.m.

Legs; Abs

Prologue Missed a couple of meals today... So didn't expect that this'd be a good session. Worked out with a client, so expected it to be a lot briefer. However, when the client finished... I joined a guy that had just come in to squat. The session went as follows:


General warm-up:

Leg-press:

Set 1: 270 lbs: 20 reps
Set 2: 450 lbs: 20 reps
Set 3: 630 lbs: 20 reps
Set 4: 810 lbs: 10 reps

Comments: For some reason, my erectors were ABSOLUTELY RAPED at this point. I could not explain it at all... It really affected how i performed for the rest of the night


Laying Leg Curls:

Set 1: 100 lbs: 10 reps
Set 2: 110 lbs: 10 reps
Set 3: 110 lbs: 10 reps
Set 4: 100 lbs: 10 reps


Seated Calf-raise:

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

Standing Unilateral Calf-raise:

3 sets: 45 lbs: 8 reps ea. leg, ea. set


Comments: At this point my client left... and the other dude came in. While i waited for him to get warm so we could squat together, I did the following time-killing stuff to stay warm:


Laying Leg raise superset w/ Straight leg hip thrust:

3 sets: 10 reps / 10 reps


Adductor Machine:

1 Set: 50 lbs: 20 reps


Comments: Dude was warm by this point, so we got to it.


Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 4 reps

Comments: This is the most weight I've squatted in over a year (since I've been injured). Was an AWESOME feeling.

Right after I stepped out of this electrifying set however, I almost got electrocuted.

Read the full details of this incident here:

http://www.getnarked.net/forum/index.php?topic=3936.0


Single-leg Dumbbell Stiff-leg Deadllifts:

3 sets: 40 lb dumbbells: 7 reps ea. leg ea. set


Awesome session all round.

-CNS

[Narkissos]

Friday 4th July 2008

8p.m.

Calves; Chest; Arms

Seated Angled Calf-raise:

Set 1: 90 lbs: 20 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 [failure]

Comments: Each rep of each set was deliberate in execution: slow, and very controlled. I paused at the max stretch position, as well as held the max-contraction position for a count


Standing Uni-lateral Calf-raise:

3 sets: 25 lbs: 10 reps ea. leg, ea. set


General Shoulder Warm-up:

Face Pulls:

Set 1: 60 lbs: 30 reps
Set 2: 80 lbs: 20 reps
Set 3: 100 lbs: 15 reps


Standing Lateral raise Alternated w/ Dumbbell Front Raise:

3 sets: 15 lb dumbbells: 10 reps / 15 lb dumbbells: 10 reps ea. set



Flat Dumbbell Bench Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 100 lb dumbbells: 8 reps
Set 4: 110 lb dumbbells: 5 reps [failure]


Barbell Incline Bench Press: To Sternum...

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 4 reps
Set 3: 205 lbs: 4 reps [failure]


Flat Bench Dumbbell Fly:

Set 1: 40 lb dumbbells: 6 reps
Set 2: 60 lb dumbbells: 6 reps
Set 3: 70 lb dumbbells: 8 reps [Failure] [Personal Best!]


Comments: Really found the groove on this exercise. Each rep was taken slow and easy. Full range of motion was used as always. If only I was as strong at pressing!


Parallel Bar Dips:

3 sets: bodyweight: 10 reps ea. set


Seated Alternating Dumbbell Curl:

3 sets: 60 lb dumbbells: 6 reps ea. arm, ea. set


One-arm Dumbbell Preacher Curl:

3 sets: 30 lb dumbbell: 8 reps ea. arm, ea. set


Tricep Pressdown:

Set 1: 100 lbs: 25 reps [warm-up]
Set 2: 150 lbs: 15 reps
Set 3: 150 lbs: 15 reps
Set 4: 150 lbs: 15 reps
Set 5: 150 lbs: 10 reps
Set 6: 150 lbs: 10 reps
Set 7: 150 lbs: 10 reps


Comments: Took each rep slow and controlled... holding the 'lock-out' position on each rep.


Body Weight [taken at end of session]: 206 lbs, and growing!

Great session!



__________________


Monday 7th July 2008:

7:10 p.m.-8:10 p.m.

Back; Abs

Weight: 206 lbs [taken at beginning of session]

General warm-up:

Face Pulls:

Set 1: 60 lbs: 20 reps
Set 2: 80 lbs: 15 reps
Set 3: 100 lbs: 15 reps
Set 4: 120 lbs: 12 reps


Chins:

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


Horizontal Pull-up:

3 sets: bodyweight: 8 reps ea.


Barbell Row: Torso held at just under 45-degrees...Shoulder-width grip used.

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 6 reps
Set 4: 275 lbs: 5 reps [w/ straps; no belt]
Set 4: 225 lbs: 6 reps [w/ straps; no belt]


Low-pulley Row:

Set 1: 200 lbs: 8 reps
Set 2: 200 lbs: 6 reps
Set 3: 200 lbs: 6 reps
Set 4: 170 lbs: 8 reps
Set 5: 170 lbs: 8 reps
Set 6: 170 lbs: 8 reps

Comments: Sets 1-3 were more explosive and less strict. Sets 4-6 were very controlled.


Hyper-extensions:

3 sets: bodyweight: 10 reps ea. set

Comments: These were actually 'lumbar crunches'... There was very little movement at the hip. I wanted to isolate the erectors here.


Behind-the-neck Pulldowns:

Set 1: 120 lbs: 8 reps
Set 2: 140 lbs: 8 reps
Set 3: 160 lbs: 6 reps
Set 4: 180 lbs: 4 reps; 120 lbs: 6 reps [drop-set]


Roman Chair Sit-up:

3 sets: 20 reps ea.

Comments: Lowered my torso until it was at, or just below, parallel to the floor. These were hella intense!


One-arm Dumbbell Row:

3 sets: 100 lb dumbbell: 6 reps ea. arm, ea. set


Comments: I paused and held the peak contraction on every repetition...Got great scapula retraction here!


Great session all round!




__________________


Tuesday 8th July 2008

12:10-1:30 p.m.

Shoulders; Triceps; Calves

General warm-up:

Face Pulls:

Set 1: 60 lbs: 20 reps
Set 2: 80 lbs: 20 reps
Set 3: 100 lbs: 20 reps
Set 4: 120 lbs: 10 reps

Comments: Cut set number 4 short, in anticipation of doing a much heavier set... but then decided against doing that set


Hang Clean & Press:

Set 1: 95 lbs: 6 reps [no straps; no belt]
Set 2: 135 lbs: 6 reps [no straps; no belt]
Set 3: 185 lbs: 4 reps [no straps; no belt]
Set 4: 205 lbs: 1 rep [no straps; no belt] -->Not a max effort
Set 5: 225 lbs: failed attempt
Set 6: 225 lbs: 1 reps [Personal Best] [no straps; no belt]

Comments: On set number 5, i failed from the get-go. I could not find the groove when the bar was just below knee-level. So i dropped it. Made no sense wasting the energy. Felt like i had the bar.. but didn't. I attribute this to the thumbless grip i was using. Thumbless isn't a strong pulling grip for me.. but it's a strong pressing grip. Being a stronger puller than pusher, I use the grip that benefits the weaker of the two. Had to switch over to a wrap-around grip on set 6 though.. because I needed to be able to get it cleaned to shoulder height. So switched, and it went up. From there, I struggled with the overhead press... finally getting it to lock out. Was an awesome feeling!


Standing Behind-the-Neck press:

Set 1: 95 lbs: 10 reps
Set 2: 115 lbs: 10 reps
Set 3: 135 lbs: 10 reps [slight struggle on last rep]

Arnold Presses:

warm-up: 25 lb dumbbells: 10 reps

Set 1: 40 lb dumbbells: 8 reps [Personal Best]
Set 2: 50 lb dumbbells: 6 reps [Personal Best]
Set 3: 60 lb dumbbells: 5 reps [Personal Best]

Cambered Bar Shrug:

Set 1: 110 lbs: 10 reps
Set 2: 200 lbs: 8 reps
Set 3: 200 lbs: 8 reps


Tricep Pressdowns:

Set 1: 80 lbs: 20 reps
Set 2: 100 lbs: 20 reps
Set 3: 150 lbs: 10 reps
Set 4: 150 lbs: 10 reps
Set 5: 150 lbs: 10 reps


One-arm Dumbbell French Press:

3 sets: 25 lb dumbbell: 6 reps ea. arm, ea. set


Seated Angled Calf-raise:

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

Sets 1-5: Slow and controlled w/ pause and hold at peak contraction

Set 6: 540 lbs: 7 reps [Personal Best]
Set 7: 630 lbs: 7 reps [failure] [Personal Best]

Sets 6-7: Explosive

Comments: I have never, ever, EVER, gone this heavy on a seated angled calf raise. Anything around 500 lbs normally makes my ankle feel like they are about to snap. I've been a lot heavier on standing calf-raises, as well calf-presses on the leg press station. Today however, my ankles et. al. were up to the challenge. As usual, a full range of motion was used here. I gave a guy in the gym the simple task of recording this last set... and he fouled it up. I gave him the camera already recording...and he still managed to mess it up. Can't wait to try this weight again.


[Smith Machine] Standing Unilateral Calf-raise:

4 sets: bare bar: 8 reps ea. leg, ea. set


Comments: Calves were VERY fried after the preceding exercise... So was unable to do any weight here. Just my bodyweight and the weight of the bar combined were more than enough.


Totally AWESOME session!

-CNS

[Narkissos]

Tuesday 8th July 2008

7-7:15 p.m.

Active Recovery


Behind-the-Neck Pull-ups:

4 sets: 6 reps ea. set



__________________


Thursday 10th July 2008

7:55 p.m.

Chest; Biceps


General Warm-up:

Face Pulls:

Set 1: 60 lbs: 20 reps
Set 2: 80 lbs: 20 reps
Set 3: 100 lbs: 15 reps
Set 4: 150 lbs: 12 reps


Standing Lateral Raises:

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

Flat Dumbbell Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 100 lb dumbbells: 10 reps
Set 4: 110 lb dumbbells: 4 reps

Incline Barbell Bench: ...to sternum

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

Standing Barbell Curl:

Set 1: 70 lbs: 10 reps
Set 2: 120 lbs: 6 reps
Set 3: 120 lbs: 6 reps
__________________



Tuesday 15th July 2008

7:30-9 p.m.

Legs

Single-Leg Leg-Press:

Set 1: 90 lbs: 10 reps ea. leg
Set 2: 180 lbs: 10 reps ea. leg
Set 3: 180 lbs: 10 reps ea. leg


Leg-press:

Set 1: 450 lbs: 10 reps
Set 2: 720 lbs: 10 reps
Set 3: 900 lbs: 10 reps [shaky as hell]

Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 405 lbs: 3 reps [w/ spots: Weight felt like a tonne this week]


Laying Leg-curl:

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

Single-leg Laying Leg curl:

Set 1: 50 lbs: 10 reps ea.
Set 2: 60 lbs: 8 reps ea.
Set 3: 50 lbs: 12 reps ea.

Standing Calf Raise:

Set 1: 135 lbs: 20 reps
Set 2: 135 lbs: 20 reps
Set 3: 225 lbs: 10 reps
Set 4: 315 lbs: 10 reps
Set 5: 315 lbs: 10 reps

Calf Press: Leg-Press station

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 20 reps
Set 3: 270 lbs: 10 reps
Set 4: 360 lbs: 10 reps
Set 5: 450 lbs: 10 reps

Comments: None of these set was done to failure. This leg-press station at the commercial gym I worked out at tonight has a slippery platform. So going heavier (or for more reps) was an accident waiting to happen. So, I called a day here and moved on to something else.

Standing Unilateral calf-raise:

3 sets: 45 lbs: 8 reps ea. leg ea. set


Pretty good session here today I'd say.

-CNS

[Narkissos]

Update: Car Accident...



I was in a Car accident on Friday 18th July 2008, at around 2:30 a.m.

I was a passenger in a car, which hit, travelling at 120 km per hour.

The car was totaled...and I received soft tissue damage to my abdomen, lower back, shoulder, hip, groin... generally the areas the seatbelt covered.

When we hit I was thrown upwards, and the belt snapped downwards pulling me back down.

Because of the small area the belt covered however, the snapping action was equivalent to a 120 km per hour punch to the stomach, lower back, and groin.

So... the soft tissue damage is related to this.

Checked myself at the scene for stomach distension (related to swelling), broken bones, difficulty breathing (as I'm an asthmatic), painful breathing etc.

Didn't find any of that... 'cept a partially dislocated shoulder, which snapped back in relatively painlessly when i lifted my arm.

Went home afterwards, fell asleep...anticipating the pain would significantly worsen by the end of the day.


__________________


Friday 18th July 2008

3:40-5:12 p.m.

Back; Chest

Prologue: Having been in a serious car accident just hours earlier, I decided taking it easy was the best course. Neck was stiff and sore... and there was pain all over... So no serious hardcore heaving multi-joint stuff today.

General Warm-up:

Unilateral Face Pull

3 sets: 35 lbs: 10 reps ea. arm, ea. set


Behind-the-Neck Pull-ups:

5 sets: bodyweight: 6 reps


Comments: Following this discussion here: http://www.getnarked.net/forum/index.php?topic=3842.0 I've returned to Behind-the-neck exercises... And, like i hypothesized, my shoulders are becoming more and more flexible. And.. I'm getting stronger. This feels more natural for me than standard chins to be honest. The range of motion is greater as well... as I'm better able to retract my scapulae through this plane. Bodyweight is 208 lbs at present... and I know these are supposed to be significantly more difficult than chins to front... but they aren't.


Behind-the-Neck Pull-downs: Facing away from the machine, to allow for a greater range-of-motion

5 sets: 100 lbs: 10 reps ea. set


Machine Shrug:

Set 1: 100 lbs: 15 reps
Set 2: 120 lbs: 10 reps
Set 3: 140 lbs: 10 reps
Set 4: 160 lbs: 10 reps
Set 5: 160 lbs: 10 reps

Underhand Grip Low-pulley Row:

Set 1: 120 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 160 lbs: 10 reps
Set 4: 180 lbs: 10 reps

V-bar Pulldowns:

Set 1: 120 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 140 lbs: 10 reps


Flat Barbell Bench Press:

warm-up: 2 sets: bare bar: 10 reps ea.

10 sets: 135 lbs: 10 reps ea. set

Comments: 5 sets here were done in the standard manner... while 5 sets were done in my preferred manner: lowering the bar to the sternum. There was a little wrist trauma from the accident earlier today, so couldn't handle lower reps or heavier weight. Got some pain in the wrist even while warming up with the bare bar.


Flat Fly:

Set 1: 40 lb dumbbells: 6 reps
Set 2: 50 lb dumbbells: 6 reps
Set 3: 60 lb dumbbells: 6 reps


Incline Dumbbell Press:

3 sets: 80 lb dumbbells: 8 reps ea. set


Pretty good session all around... all things considered!



__________________


Monday 21st July 2008

6:45 p.m. -8:45 p.m.

Delts; Tris; Calves; Abs


Behind the Neck Chins:

Set 1: bodyweight: 8 reps ea.
Set 2: bodyweight: 8 reps ea.
Set 3: bodyweight: 6 reps ea.
Set 4: bodyweight: 6 reps ea.
Set 5: bodyweight: 6 reps ea.
Set 6: bodyweight: 6 reps ea.


Hang Clean & Press: No straps; No belt...

warm-up: 95 lbs: 6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 3 reps
Set 3: 205 lbs: 1 rep [not a max effort]
Set 4: 225 lbs: 1 rep [not a max effort]
Set 5: 235 lbs: failed [hip level... not enough drive, couldn't drop my hips]
Set 6: 235 lbs: failed [Shoulder height... couldn't get my wrist to 'flick']
Set 7: 235 lbs: failed [Shoulder height... couldn't get my wrist to 'flick']

Set 8: 235 lbs: 1 rep [Personal Best]

Comments: This was grueling as all hell... but i was adamant that I'd get this weight up. 225 lbs just felt too light for 235 lbs to be giving me this much trouble.

I was ecstatic when i got the 235 up... But i could not hold the lock out.

I think i hyper-extended at the lock-out...and my chest muscles contracted to stabilize.

I put the weight down immediately... but it was a little too late.

It hurt badly... breathing included.

May be the combination of last week's injuries related to high-impact accident... combined with the unexpected forced stabilization.

Whatever it was.. it hurt.


Arnold Press:

3 sets: 60 lb dumbbells: 6 reps ea. set


Standing Behind-the-Neck Press:

Set 1: 135 lbs: 11 reps
Set 2: 135 lbs: 9 reps
Set 3: 135 lbs: 9 reps

Comments: The first rep of each set was technically a push-press... as i used momentum generated by my legs to get the bar from my traps to lock-out on this rep.


Machine Shrug:

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


Tricep Pressdown:

Set 1: 5 plates: 15 reps
Set 2: 6 plates: 15 reps
Set 3: 7 plates: 10 reps
Set 4: 8 plates: 10 reps
Set 5: 9 plates: 8 reps

Comments: I did these facing away from the machine... It just feels more productive to me this way.


One-arm Dumbbell French Press:

Set 1: 20 lb dumbbell: 10 reps ea. arm
Set 2: 25 lb dumbbell: 6 reps ea. arm
Set 3: 30 lb dumbbell: 4 reps ea. arm


Parallel Bar Dip:

3 sets: bodyweight: 15 reps ea. set


Decline Sit-up: 70-degree decline...

3 sets: 10 reps ea.

Comments: Yes.. 70 degrees. I felt like challenging my core through a steeper gradient. It was WICKED!


Standing Calf-Raise: In the hack squat machine...

warm-up: 180 lbs: 8 reps ea. leg [single leg]
warm-up: 270 lbs: 7 reps ea. leg [single leg]

Set 1: 450 lbs: 20 reps [heels neutral]; 360 lbs: 20 reps [heels in]; 270 lbs: 20 reps [heels out]... MASSIVE 60-REP DROP SET!


Comments: Don't ask. LOL



Incline Leg-Raise: 70-degree incline

3 sets: 8 reps ea.


Comments: I was looking for a challenge...and I got one. This was SICK!


AWESOME SESSION!

-CNS

[Narkissos]

Tuesday 22nd July 2008

1:55 p.m. - 2:47 p.m.

Quads/hams

Comments: I did this session at the old gym... A lot of the machines are angled differently, and i have worked tru this plane in a while. So, the weights used were lighter...as the execution was more difficult.

Laying Leg curls:

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


Seated leg-curl:

3 sets: 45 lbs: 15 reps ea. set


Standing Uni-lateral leg-curl

3 sets: 25 lbs: 10 reps ea. leg, ea. set


Romanian Dead-lifts: No belt; no straps

Set 1: 135 lbs: 15 reps [overhand grip]
Set 2: 225 lbs: 10 reps [overhand grip]
Set 3: 315 lbs: 6 reps [staggered grip]

Hip/Knee warm-up:

Leg-extensions:

Set 1: 50 lbs: 15 reps
Set 2: 100 lbs: 10 reps
Set 3: 100 lbs: 10 reps


Leg-press:

Set 1: 120 lbs: 10 reps
Set 2: 300 lbs: 10 reps
Set 3: 480 lbs: 10 reps
Set 4: 570 lbs: 10 reps

Comments: The purpose of the leg-extensions and leg-presses was not to overload the complex, but to loosen up my knees and hips in preparation for squatting.


Squats: No belt; No knee-wraps

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


Wednesday 23rd July 2008

6:10 p.m. - 7:30 p.m.

Chest; Biceps; Calves

General Shoulder warm-up:

Face Pulls:

Set 1: 60 lbs: 20 reps
Set 2: 80 lbs: 20 reps
Set 3: 100 lbs: 20 reps

Behind-the-Neck Chins:

3 sets: bodyweight: 6 reps ea. set


Flat Dumbbell Press:

Set 1: 80 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 6 reps
Set 3: 1100 lb dumbbells: 7 reps [Personal Best!!!]
Set 4: 120 lb dumbbells: 3 reps [failure]


Flat Fly:

Set 1: 60 lb dumbbells: 6 reps
Set 2: 70 lb dumbbells: 6 reps
Set 3: 70 lb dumbbells: 6 reps


Throat Prone:

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

Comments: This last set really, really hurt. I think I'll stay just under this weight so as to maintain smooth pressing form...and avoid taxing the shoulder complex too much.


Seated Alternating Dumbbell curl:

3 sets: 60 lb dumbbells: 6 reps ea. arm, ea. set.


Drag Curl:

3 sets: 40 lbs: 6 reps ea.


Seated Angled Calf Raise:

Set 1: 180 lbs: 10 reps
Set 2: 270 lbs: 10 reps
Set 3: 360 lbs: 10 reps
Set 4: 450 lbs: 10 reps
Set 5: 540 lbs: 10 reps
Set 6: 630 lbs: 7 reps [failure]


Calf Press: Executed on the leg-press station

3 sets: 300 lbs: 20 reps ea. set


Absolutely AWESOME session!



__________________



Saturday 26th July 2008

8:25 a.m.- 9:55 a.m.

Back; Triceps; Abs

Weight: 202 lbs

General warm-up:

FacePulls:

Set 1: 60 lbs: 25 reps
Set 2: 80 lbs: 22 reps
Set 3: 100 lbs: 15 reps
Set 4: 120 lbs: 10 reps
Set 5: 150 lbs: 10 reps


Behind-the-Neck Chins:

Set 1: bodyweight: 6 reps
Set 2: bodyweight: 6 reps
Set 3: 25 lbs: 4 reps
Set 4: 25 lbs: 4 reps
Set 5: 25 lbs: 4 reps

Behind-the-Neck Pulldowns:

Set 1: 100 lbs: 10 reps
Set 2: 110 lbs: 10 reps
Set 3: 120 lbs: 10 reps
Set 4: 130 lbs: 10 reps
Set 5: 150 lbs: 8 reps


Bent-over Barbell Row: Inside shoulder-width grip.

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 185 lbs: 10 reps
Set 4: 185 lbs: 10 reps
Set 5: 185 lbs: 10 reps

Comments: Really struggled on the last two sets. The two prior were somewhat taxing.. but not like the last two.


V-Bar Pulldowns:

Set 1: 120 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 160 lbs: 8 reps
Set 4: 160 lbs: 6 reps
Set 5: 160 lbs: 6 reps

Tricep Pressdown:

Set 1: 80 lbs: 20 reps
Set 2: 100 lbs: 20 reps
Set 3: 120 lbs: 15 reps
Set 4: 150 lbs: 10 reps

One-arm Dumbbell French Press:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 25 lb dumbbell: 8 reps ea.
Set 1: 30 lb dumbbell: 6 reps ea.
Set 1: 35 lb dumbbell: 5 reps ea.


Parallel Bar Dips:

5 sets: bodyweight: 10 reps ea.


Decline Sit-up: 45-degree angle

2 sets: 15 reps

Comments: I cramped up on the 1st rep of the 3rd set... so I called it quits for this session.


Awesome session all around!

-CNS

[Narkissos]

Monday 29th July 2008

11: 22 a.m. -12:26 p.m.

Delts; Calves

Comments: This session certainly did not feel like just an hour. It was brutally packed.

Face Pulls:

Set 1: 4 plates: 20 reps
Set 2: 5 plates: 15 reps
Set 3: 6 plates: 10 reps

Behind-the-Neck Chins:

3 sets: bodyweight: 6 reps ea.


Hang Clean & Press

Set 1: 95 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 185 lbs: 4 reps
Set 4: 205 lbs: 1 rep
Set 5: 225 lbs: 1 reps

Comments: The weight felt heavy as all hell today!


Arnolds:

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


Behind-the-Neck Press:

3 sets: 135 lbs: 6 reps ea.


Machine Shrugs:

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


Seated Calf Raise:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 135 lbs: 10 reps
Set 4: 180 lbs: 8 reps

Standing Calf Raise: Heels out stance...w/ a deliberate hold at the point of max contraction.

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


Solid session.



__________________


Thursday 31st July

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

Legs

general warm-up: 10 minutes: Spin Bike

Single-leg Press:

Set 1: 140 lbs: 10 reps ea,
Set 2: 140 lbs: 10 reps ea,
Set 3: 140 lbs: 10 reps ea,
Set 4: 170 lbs: 10 reps ea,
Set 5: 210 lbs: 10 reps ea,

Squat:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 5 reps [failed on the 6th... had to dump the weight]

Assisted Glute/Ham Raise:

5 sets: bodyweight: 6 reps ea.


Hyper-extensions:

3 sets: bodyweight: 10 reps ea.


Laying Leg Curl:

Set 1: 45 lbs: 10 reps
Set 2: 90 lbs: 10 reps
Set 3: 90 lbs: 10 reps


Dead-lifts:

Set 1: 135 lbs: 6 reps [overhand grip: no straps; no belt]
Set 2: 225 lbs: 6 reps [overhand grip: no straps; no belt]
Set 3: 315 lbs: 6 reps [staggered grip: no straps; no belt]
Set 4: 405 lbs: 6 reps [staggered grip: w straps; no belt]
Set 5: 495 lbs: 4 reps [staggered grip: w straps & belt]

Hip Adduction:

Set 1: 50 lbs: 20 reps
Set 2: 70 lbs: 20 reps
Set 3: 90 lbs: 20 reps
Set 4: 110 lbs: 10 reps
Set 5: 130 lbs: 8 reps


Stoked to the max!!!!



__________________


Saturday 2nd August 2008

11:30 a.m.- 1:15 p.m.

Chest; Back; Abs; Calves

General warm-up:

1 set: 4 plates: 50 reps


Standing Lateral Raise:

1 set: 8 lb dumbbells: 50 reps


Front Dumbbell Raise:

1 set: 8 lb dumbbells: 50 reps


Comments: I had a serious low-blood sugar moment here... So i consumed 64 grams of carbohydrate


Flat Barbell Press:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 4 reps
Set 4: 245 lbs: 1 rep
Set 5: 265 lbs: 1 rep
Set 6: 275 lbs: 1 rep

30-Degree Incline Dumbbell Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 8 reps
Set 3: 80 lb dumbbells: 8 reps

Flat Fly:

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


Behind-the-Neck Chins:

3 sets: bodyweight: 6 reps ea.


V-Bar pulldowns:

Set 1: 8 plates: 15 reps
Set 2: 10 plates: 10 reps
Set 3: 14 plates: 6 reps


One-arm Dumbbell Row:

Set 1: 60 lb dumbbell: 8 rep ea. [very strict]
Set 2: 60 lb dumbbell: 8 rep ea. [very strict]
Set 3: 100 lb dumbbell: 6 reps ea.

One-arm Dumbbell Preacher curl:

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

Tricep Pressdown:

Set 1: 5 plates: 20 reps
Set 2: 6 plates: 15 reps
Set 3: 8 plates: 10 reps


Roman Chair Sit-ups:

3 sets: 20 reps ea.


Seated Calf-raise:

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

Standing Calf-raise:

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

Standing Uni-lateral Calf-raise:

3 sets: 45 lbs: 8 reps ea. leg, ea. set


Grueling session!

-CNS

[Narkissos]

Wednesday 6th August 2008

6 p.m.- 6:55 p.m.

Delts; Calves

General warm-up:

Face Pulls:

Set 1: 80 lbs: 20 reps
Set 2: 100 lbs: 20 reps


Hang Clean & Press:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 3 reps
Set 3: 185 lbs: 3 reps
Set 4: 185 lbs: 2 reps --> grip failure

Arnold Press:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 50 lb dumbbells: 6 reps
Set 3: 50 lb dumbbells: 6 reps
Set 4: 50 lb dumbbells: 6 reps

Comments: Today felt like a real low-energy session... The weights really we're moving at all. So i opted for lighter poundages which'd allow me to work in the rep range I usually do.

Behind-the-Neck Press:

3 sets: 135 lbs:6 reps ea.

Seated Angled Calf-raise:

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 10 reps
Set 3: 630 lbs: 8 reps; 450 lbs: 4 reps; 270 lbs: 4 reps [drop-set]


Calf-press: On the leg-press station

Set 1: 300 lbs: 15 reps
Set 2: 390 lbs: 12 reps
Set 3: 480 lbs: 10 reps

Comments: Each rep was done very slow; each inch of the movement was deliberately executed.. Needless to say, the pump was ridiculously painful.


Solid Session... despite the reduced performance in earlier lifts.



__________________


Thursday 7th August 2008:

7 p.m.-8 p.m.

Cardio

Spin Bike: 30 minutes
Treadmill: 30 mnutes

BodyWeight: 207 lbs [measured after cardio]
__________________


Saturday 9th August 2008

8:30 a.m.

Chest; Triceps; Abs; Cardio

General warm-up:

Seated Dumbbell Lateral Raise:

2 sets: 5 lb dumbbells: 50 reps ea. set

Tricep Kickbacks: w/ rope

2 sets: 35 lbs: 20 reps ea. set


Flat Dumbbell Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 100 lb dumbbells: 8 reps [failure]

Flat Fly:

Set 1: 40 lb dumbbells: 8 reps
Set 2: 50 lb dumbbells: 6 reps
Set 3: 50 lb dumbbells: 6 reps

Throat Prone:

warm-up: bare bar: 2 sets

Set 1: 135 lbs: 12 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 10 reps

Tricep pressdowns:

Set 1: 100 lbs: 20 reps
Set 2: 120 lbs: 20 reps [13 reps; pause; 7 reps]
Set 3: 150 lbs: 15 reps [10 reps; pause; 5 reps]


One-arm Dumbbell French Press:

3 sets: 20 lb dumbbell: 8 reps ea. arm, ea. set


Roman Chair Sit-up:

3 sets: bodyweight: 15 reps


Calf-Press: on leg-press station

Set 1: 210 lbs: 30 reps
Set 2: 300 lbs: 20 reps
Set 3: 390 lbs: 20 reps [13 reps; pause; 4 reps; pause; 3 reps]
Set 4: 480 lbs: 10 reps

Comments: There was a deliberate pause and hold in the both the max-stretch and max contraction positions.

PWO Cardio: 30 minutes: Stationary bike




__________________



Monday 11th August 2008

7 a.m. - 7:58 a.m.

Back; Abs; Biceps

General Warm-up:

Face Pulls:

3 sets: 4 plates: 25 reps ea. set


Bent Lateral Raise: Executed laying face-down on an inclined bench

2 sets: 8 lb dumbbells: 25 reps ea.


Decline Sit-up:

3 sets: bodyweight: 15 reps ea.


Chins:

3 sets: bodyweight: 8 reps ea.


V-bar Pulldown:

Set 1: 8 plates: 15 reps
Set 2: 10 plates: 12 reps
Set 3: 12 plates: 10 reps

Behind-the-Neck Pulldown:

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

One-arm Dumbbell Row: Elbows out... so as to mimic a bent-over Barbell row's muscle recruitment

Set 1: 60 lb dumbbell: 10 reps ea.
Set 2: 80 lb dumbbell: 10 reps ea.
Set 3: 80 lb dumbbell: 10 reps ea.


Straight-arm Dumbbell Pullover:

3 sets: 60 lb dumbbell: 10 reps ea.


Seated Dumbbell Hammer Curl:

Set 1: 25 lb dumbbells: 15 reps
Set 2: 25 lb dumbbells: 13 reps
Set 3: 25 lb dumbbells: 10 reps


One-arm Dumbbell Preacher:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 20 lb dumbbell: 8 reps ea. [early failure]
Set 3: 20 lb dumbbell: 10 reps ea.

-CNS

[Narkissos]

Tuesday 12th August 2008

5:45-7:25 p.m.

Legs

Leg-press:

Set 1: 210 lbs: 10 reps
Set 2: 300 lbs: 10 reps
Set 3: 390 lbs: 10 reps
Set 4: 480 lbs: 10 reps
Set 5: 660 lbs: 10 reps

Squats:

Set 1: 135 lbs: 10 reps [no belt; no wraps]
Set 2: 225 lbs: 10 reps [no belt; no wraps]
Set 3: 405 lbs: 6 reps; 315 lbs: 7 reps [drop-set: belt + knee wraps used]

Front Squats: Ass-to-ground

Set 1: 135 lbs: 6 reps [no belt; no wraps]
Set 2: 185 lbs: 4 reps [no belt; no wraps]
Set 3: 225 lbs: 6 reps [belt + knee wraps used]


Laying Leg-curls:

Set 1: 45 lbs: 15 reps
Set 2: 70 lbs: 12 reps
Set 3: 90 lbs: 10 reps


Dead-lifts:

Set 1: 135 lbs: 10 reps [over hand grip: no belt; no straps]
Set 2: 225 lbs: 10 reps [over hand grip: no belt; no straps]
Set 3: 315 lbs: 10 reps [staggered grip: no belt; no straps]

Set 4: 495 lbs: 5 reps [w/ belt + straps]


Hip Adduction:

Set 1: 50 lbs: 20 reps
Set 2: 70 lbs: 10 reps
Set 3: 90 lbs: 10 reps
Set 4: 90 lbs: 10 reps

Calf-press: On leg press station

3 sets: 300 lbs: 15 reps ea.


Seated Calf raise:

Set 1: 70 lbs: 20 reps
Set 2: 90 lbs: 15 reps
Set 3: 110 lbs: 15 reps

Cardio: 25 minute walk home.

Great session!


__________________



Wednesday 13th August 2008

7:15-8:45 p.m.

Chest; Triceps; Calves; Abs; Cardio


General warm-up:

Lateral raises + Front Raises:

Set 1: 10 lb dumbbells: 10 reps of ea.
Set 2: 15 lb dumbbells: 10 reps of ea.
Set 3: 15 lb dumbbells: 10 reps of ea.
Set 4: 20 lb dumbbells: 10 reps of ea.

Tricep Pressdown:

Set 1: 40 lbs: 20 reps
Set 2: 50 lbs: 20 reps


Flat Dumbbell Press:

Set 1: 60 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 100 lb dumbbells: 9 reps [failure]


30-Degree Incline Dumbbell Press:

3 sets: 80 lb dumbbells: 6 reps ea.


Throat Prone:

Set 1: 135 lbs: 4 reps
Set 2: 155 lbs: 4 reps
Set 3: 185 lbs: 4 reps
Set 4: 205 lbs: 4 reps


30-degree incline Fly:

4 sets: 40 lb dumbbells: 10 reps ea.


30-degree Incline Straight-arm Pullover:

4 sets: 60 lb dumbbell: 10 reps ea.


Parallel Bar Dip:

4 sets: bodyweight: 10 reps ea.


Tricep Pressdown:

Set 1: 100 lbs: 15 reps
Set 2: 150 lbs: 10 reps
Set 3: 150 lbs: 10 reps


One-arm Dumbbell French Press:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 20 lb dumbbell: 9 reps ea.
Set 3: 20 lb dumbbell: 8 reps ea.


Seated Angled Calf-raise:

Set 1: 90 lbs: 25 reps
Set 2: 180 lbs: 20 reps
Set 3: 180 lbs: 20 reps


Decline Sit-up:

3 sets: 20 reps ea.


PWO Cardio: 25 minute walk home
__________________


Friday 15th August 2008

2:06 p.m. - 3:02 p.m.

Delts; Abs

General warm-up:

Seated Laterals:

1 set: 8 lb dumbbells: 50 reps


Seated Front Raises:

1 set: 8 lb dumbbells: 50 reps


One-arm Face Pulls:

3 sets: 2 plates: 20 reps ea. arm, ea. set


Machine Press superset w/ Upright Rows:

warm-up: 4 plates: 20 reps / 40 lbs: 10 reps
warm-up: 5 plates: 20 reps / 60 lbs: 10 reps

Set 1: 6 plates: 20 reps / 80 lbs: 10 reps
Set 2: 7 plates: 20 reps / 80 lbs: 10 reps
Set 3: 8 plates: 20 reps / 80 lbs: 10 reps


Seated Behind-the-Neck Press superset w/ Upright Rows:

Set 1: 95 lbs: 8 reps / 80 lbs: 10 reps
Set 2: 95 lbs: 6 reps / 80 lbs: 10 reps
Set 3: 95 lbs: 7 reps / 80 lbs: 10 reps


Comments: I started the Press behind the neck with the bar in front me at thigh height... So each set required that i clean it overhead and sit down prior to starting.


Cybex Standing Lateral raise:

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


Comments: These were done one arm at at time... starting each rep with the handle behind my back. This significantly increased the range of motion, as well as the time under tension.


Machine Shrugs:

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


Decline Sit-up:

3 sets: 20 reps ea.



-CNS

[Narkissos]

Monday 18th August 2008

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

Back; Calves; Abs; Cardio


Behind-the-Neck Chin:

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


Chins-to-Front:

3 sets: bodyweight: 6 reps


V-bar PullDown:

Set 1: 140 lbs: 10 reps
Set 2: 160 lbs: 8 reps
Set 3: 180 lbs: 8 reps


Corner Row:

Set 1: 70 lbs: 10 reps
Set 2: 105 lbs: 10 reps
Set 3: 140 lbs: 6 reps


Behind-the-Neck Pulldown:

Set 1: 120 lbs: 12 reps
Set 2: 130 lbs: 10 reps
Set 3: 130 lbs: 10 reps


Dumbbell Pullover: Lowering to floor for exaggerated stretch...

3 sets: 60 lb dumbbell: 10 reps ea.


Upright Row:

Set 1: 45 lbs: 10 reps
Set 2: 65 lbs: 10 reps
Set 3: 85 lbs: 10 reps
Set 4: 105 lbs: 10 reps [w/ struggle]


Seated Angled Calf-raise:

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

Unilateral Seated Angled Calf-raise:

Set 1: 90 lbs: 6 reps ea.
Set 2: 50 lbs: 8 reps ea.
Set 3: 50 lbs: 8 reps ea.

Comments: I decided to work one calf at a time here w/ the same exercise, as opposed to the standing calf raise I'd normally use. Was pretty sweet


Decline Sit-up:

5 sets: 20 reps ea.


PWO Cardio: 25 minute walk home
__________________



Wednesday 20th August 2008

7-8:45 p.m.

Chest; Triceps; Calves; Abs

General warm-up:

Upright rows: 3 sets: 45 lbs: 20 reps ea.


Flat Dumbbell Press:

Set 1: 60 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 100 lb dumbbells: 6 reps
Set 4: 110 lb dumbbells: 6 reps
Set 5: 120 lb dumbbells: 4 reps [failure]


Throat Prone:

Set 1: 95 lbs: 15 reps
Set 2: 115 lbs: 12 reps
Set 3: 135 lbs: 10 reps
Set 4: 155 lbs: 8 reps
Set 5: 175 lbs: 6 reps
Set 6: 205 lbs: 4 reps

Incline Fly:

1 set: 35 lb dumbbells: 10 reps

Comments: Decided to scrap this exercise after this set, because I was getting discomfort in my right shoulder even at this light weight.


Flat Fly:

Set 1: 35 lb dumbbells: 10 reps
Set 2: 40 lb dumbbells: 10 reps
Set 3: 50 lb dumbbells: 10 reps


Tricep pressdown: w/ the v-handle

Set 1: 100 lbs: 20 reps
Set 2: 120 lbs: 20 reps
Set 3: 150 lbs: 15 reps

Comments: The V-handle gave me some wicked wrist pain... so I don't think I'll be using that again.


One-arm Dumbbell french Press:

Set 1: 30 lb dumbbell: 10 reps ea.
Set 2: 30 lb dumbbell: 6 reps ea.
Set 3: 30 lb dumbbell: 6 reps ea.


Parallel Bar Dip:

3 sets: bodyweight: 10 reps ea.


Calf Press: On the leg press stations

Set 1: 120 lbs: 20 reps
Set 2: 210 lbs: 20 reps
Set 3: 300 lbs: 20 reps
Set 4: 390 lbs: 20 reps
Set 5: 480 lbs: 15 reps

Standing Unilateral Calf-raise:

Set 1: 45 lbs: 8 reps ea.
Set 2: 35 lbs: 8 reps ea.
Set 3: 35 lbs: 10 reps ea.


Decline Sit-up:

3 sets: 20 reps ea.
__________________


Thursday 21st August 2008

6:40-7:30 p.m.

Quads; Hams


General warm-up: 5 minutes: stationary bike


Squats:

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps
Set 4: 405 lbs: 6 reps [failure]; 315 lbs: 2 reps [not til failure: quads were too pumped to continue]

Comments: Each set was raw.. 'cept the last set. I used my belt and knee wraps on this set.


Front Squats: Ass-to-ground

Set 1: 135 lbs: 4 reps
Set 2: 185 lbs: 4 reps
Set 3: 225 lbs: 6 reps [w/ knee wraps; no belt]


Laying Leg-curls superset w/ Hyper-extensions:

Set 1: 45 lbs: 15 reps / bodyweight: 10 reps
Set 2: 70 lbs: 10 reps / bodyweight: 10 reps
Set 3: 90 lbs: 10 reps / bodyweight: 10 reps


Hip Adduction:

Set 1: 50 lbs: 15 reps
Set 2: 90 lbs: 10 reps
Set 3: 110 lbs: 15 reps


-CNS

[Narkissos]

My newest article this month: http://www.feelitnutrition.com/blog/...orey-springer/
__________________


Monday 25th August 2008

7:00 p.m.- 8:35 p.m.

Delts; Chest; Tris; Abs

Barbell Upright Row:

Set 1: 45 lbs: 10 reps
Set 2: 65 lbs: 10 reps
Set 3: 85 lbs: 10 reps
Set 4: 95 lbs: 10 reps
Set 5: 115 lbs: 10 reps


Clean & Press: Raw... No belt; no straps

Set 1: 135 lbs: 5 reps
Set 2: 185 lbs: 3 reps
Set 3: 205 lbs: 1 rep
Set 4: 225 lbs: 1 reps
Set 5: 235 lbs: 1 reps
Set 6: 235 lbs: 1 reps
Set 7: 235 lbs: 1 reps [stopped short of full lock-out... Couldn't get it locked out at all. Weight was there for a long-assed time before i put it down]


Standing Behind-the-neck Press:

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

Comments: I started each set with the bar in the hang-clean position. Cleaned the weight overhead... then started the press behind.


Arnold Presses:

Set 1: 65 lb dumbbells: 8 reps
Set 2: 70 lb dumbbells: 6 reps
Set 3: 70 lb dumbbells: 5 reps


Comments: I normally do this exercise on a flat bench (i.e. with no back support).. I used a bench with back support tonight... so i pressed heavier than normal. I'm not sure i like it though... Felt like a 'cheat' exercise. So I think I will revert to pressing sans back support


Flat Dumbbell Bench Press:

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

Comments: My delts were absolutely fried at this point. Failure was swift in coming


Flat Fly:

3 sets: 40 lb dumbbells: 10 reps


Throat Prone:

Set 1: 135 lbs: 12 reps
Set 2: 155 lbs: 10 reps
Set 3: 185 lbs: 6 reps
Set 4: 205 lbs: 3 reps
Set 5: 225 lbs: 1 reps

Cable Cross-over:

Set 1: 35 lbs: 15 reps
Set 2: 40 lbs: 15 reps
Set 3: 45 lbs: 12 reps


One-arm Dumbbell French press:

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


Tricep Pressdown:

Set 1: 80 lbs: 15 reps
Set 2: 80 lbs: 15 reps
Set 3: 80 lbs: 12 reps


Comments: I used a different station to the one i'm accustomed to... The weight felt a lot heavier here.
__________________


Thursday 28th August 2008

7:10 p.m.- 8 p.m.

Abs; Calves


Seated Angled Calf Raise:

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 15 reps
Set 3: 270 lbs: 10 reps
Set 4: 360 lkbs: 8 reps; 270 lbs: 5 reps; 180 lbs: 5 reps; 90 lbs: 5 reps [drop-set]


Unilateral Seated Calf-raise:

3 sets: 25 lbs: 15 reps ea. leg; ea. set


[York Squat Machine] Calf-raise:

3 sets: 150 lbs: 15 reps ea. set


Unilateral Calf Press: Executed on the leg-press station

3 sets: 120 lbs: 12 reps ea. leg ea. set


Standing Unilateral Calf-Raise:

3 sets: bodyweight: 10 reps ea. leg ea. set


Laying Bent-knee leg raise: w/ pelvic crunch @ point of max contraction

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


Decline sit-up:

3 sets: 15 reps ea.


Hanging Bent-knee leg-raise:

3 sets: 15 reps ea.


Machine Crunch:

3 sets: 50 lbs: 15 reps ea.
__________________


Saturday 30 August 2008

9 a.m. - 9:55 a.m.

Legs

General warm-up:

Leg Extensions:

5 sets: 45 lbs: 20 reps ea. set


Squats:

Set 1: 135 lbs: 10 reps [raw: no belt; no wraps]
Set 2: 225 lbs: 10 reps [raw: no belt; no wraps]
Set 3: 365 lbs: 6 reps [w/ knee-wraps; no belt]


[Close-Stance] Barbell Front Squat: Ass-to-ground

Set 1: 135 lbs: 6 reps [raw: no belt; no wraps]
Set 2: 135 lbs: 6 reps [raw: no belt; no wraps]
Set 3: 185 lbs: 4 reps [raw: no belt; no wraps]
Set 4: 185 lbs: 4 reps [raw: no belt; no wraps]


[Very Close Stance] Leg press: Heels almost touching

Set 1: 210 lbs: 10 reps
Set 2: 300 lbs: 10 reps
Set 3: 390 lbs: 10 reps


Stiff-leg Deadlifts: Lowering to floor

Set 1: 135 lbs: 10 reps [raw: no belt; no straps]
Set 2: 225 lbs: 10 reps [raw: no belt; no straps]
Set 3: 225 lbs: 10 reps [raw: no belt; no straps]


Standing Uni-lateral Leg-curl:

3 sets: 25 lbs: 10 reps ea. leg; ea. set

-CNS

[Narkissos]

Monday 1st september

6:50 p.m.

Back; Calves; Biceps; Cardio

Donkey Calf-Raises:

w/ 225 lb male sitting on my back holding a 45 lb plate: 25 reps

**I rested for 1 minute...and then went straight to:

Seated Angled Calf-raise:

270 lbs: 40 reps [20 reps w/ heels turned in; 20 reps w/ heels turned out]

**I rested for a couple minutes...and then went straight to:


Donkey Calf-Raises:

w/ 225 lb male sitting on my back holding a 90 lb plate: 20 reps


**I rested for 1 minute...and then went straight to:

Seated Angled Calf-raise:

180 lbs: 40 reps [20 reps w/ heels turned in; 20 reps w/ heels turned out]


General Shoulder warm-up:

Standing Lateral raise:

10 lb dumbbells: 30 reps


Cleans: No belt; no straps...


Set 1: 136 lbs: 6 reps
Set 2: 185 lbs: 4 reps
Set 3: 225 lbs: 2 reps


[V-bar Handle] Low-pulley Row:

Set 1: 120 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 160 lbs: 10 reps
Set 4: 180 lbs: 8 reps

V-bar Pulldown:

Set 1: 120 lbs: 8 reps
Set 2: 140 lbs: 8 reps
Set 3: 160 lbs: 8 reps
Set 4: 180 lbs: 8 reps (5 reps + 3 w/ assistance)

Bent-over Barbell Row: w/ a difference... Extended ROM

3 sets: 135 lbs: 8 reps ea.


Comments: I did this exercise standing on the flat bench press station. The bench was about a foot and a half above the floor.

Standing on top of the bench, I kept my torso parallel to the floor... lowering the bar to my toes on each rep.

At my toes, I paused to prevent the use of body-english.

At this max stretch position, my lats were fully flared.

Very strict... Very extensive range of motion.


Lat-machine Pulldown: Shoulder-width grip

3 sets: 120 lbs: 10 reps ea.


Standing Hammer curls:

Set 1: 30 lb dumbbells: 10 reps
Set 2: 30 lb dumbbells: 8 reps
Set 3: 30 lb dumbbells: 7 reps


One-arm Dumbbell Preacher curl:

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


Standing Close-grip Cable curl:

3 sets: 50 lbs: 10 reps ea.


PWO Cardio: 20 minute walk home

-CNS

[Narkissos]

Tuesday 2nd September 2008

1:10- 2:00 p.m.

Chest

Bodyweight: 205 lbs

Prologue: This was a really low-energy session. I cannot day what this was related to however


General warm-up:

Standing Lateral raise:

5 lb dumbbells: 50 reps

Barbell Upright row:

20 lbs: 50 reps


Flat Dumbbell Bench Press:

Set 1: 60 lb dumbbells: 15 reps
Set 2: 80 lb dumbbells: 12 reps
Set 3: 100 lb dumbbells: 6 reps


Incline Throat Prone:

warm-up: bare bar: 10 reps

Set 1: 115 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 155 lbs: 6 reps
Set 4: 185 lbs: 4 reps


Flat Throat Prone: Pausing at max stretch position

Set 1: 135 lbs: 6 reps
Set 2: 155 lbs: 6 reps
Set 3: 185 lbs: 5 reps


Dumbbell Fly:

Set 1: 40 lb dumbbells: 10 reps
Set 2: 50 lb dumbbells: 6 reps
Set 3: 60 lb dumbbells: 6 reps


Straight-arm dumbbell Pullover:

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


Push-ups: Feet Elevated

34 reps total


PWO cardio: 25 minute walk home

[Narkissos]

Due to a combination of factors, I was unable to get to the gym since... except to work with clients.

In the interim I did this:

Saturday 6th September:

75 (feet-elevated pushups)


Sunday 7th September 2008:

80 floor push-ups
60 floor leg raises w/ hipthrusts

[Narkissos]

Tuesday 9th September 2008

8 p.m. - 9 p.m.

Legs


Leg Extensions:

Set 1: 45 lbs: 20 reps
Set 2: 45 lbs: 20 reps
Set 3: 70 lbs: 20 reps

Squats: No belt; No wraps

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


Front Squat: Ass-to-ground

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


Laying Leg-curls:

4 sets: 45 lbs: 15 reps ea.


Calf-press: on leg-press station

Set 1: 480 lbs: 15 reps
Set 2: 480 lbs: 14 reps [failure]
Set 3: 480 lbs: 8 reps [failure]


Calf-raise: on York Squat Machine

3 sets: 160 lbs: 12 reps ea. set


[uni-lateral] Seated Angled Calf Raise:

3 sets: 50 lbs: 8 reps each leg, ea. set


pwo cardio: 25 minute walk home

[Narkissos]

Wednesday 10th September 2008

6:40 p.m. - 7:48 p.m.

Delts; Triceps

Clean and Press: No belt; No straps

warm-up: 2 sets: bare bar: 10 reps


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

Set 5: 235 lbs: 1 rep**
Set 6: 235 lbs: 1 rep**

**Could not get it locked out for anything. On both of these sets the weight stopped just about an inch short of lock-out...I held it there for emphasis on the contraction, but i just could not break through.


Standing Barbell Behind-the-neck Press:

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


Machine Press:

Set 1: 6 plates: 10 reps
Set 2: 7 plates: 10 reps
Set 3: 8 plates: 8 reps [failure]


Arnolds:

3 sets: 40 lb dumbbells: 8 reps ea. set


Standing Lateral Raise:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 30 lb dumbbells: 10 reps


Upright Rows:

warm-up: 45 lbs: 15 reps

3 sets: 95 lbs: 10 reps ea.


Parallel Bar Dip:

3 sets: bodyweight: 15 reps ea.


One-arm Dumbbell French Press:

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

[Deltasaurus]

I don't like how the workload is spread.

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

Very little on Tues/Sat.

what about split like this

monday:bicep and back

tuesday:chest and tri

wednesday:rest and light cardio

thursday:legs

friday:rest and light cardio

saturday:shoulders

sunday:rest and light cardio

and my goal is to get cut. i want it so bad

[Narkissos]

what about split like this

monday:bicep and back

tuesday:chest and tri

wednesday:rest and light cardio

thursday:legs

friday:rest and light cardio

saturday:shoulders

sunday:rest and light cardio

and my goal is to get cut. i want it so bad

Looks decent... though you may have to cut the sunday session of cardio if it cuts into recovery too much.

Try it for at least 6 weeks.. incorporating the dietary changes Nova and I suggested to you on our performance nutrition thread.

-CNS

[Deltasaurus]

already have i just feel i might not be getting proper rest only reason on want to change the split so far the changes have helped i honestly feel leaner each week. my short term goal is 12% by halloween oct.31st so i can be the hulk. thanks again Nark

[Deltasaurus]

nark i noticed some of your sessions are kinda short why is this? time?

[Narkissos]

nark i noticed some of your sessions are kinda short why is this? time?

Hardly every.

The duration of the session depends on how i feel... both energy-wise and about the session itself.

Sometimes i feel i need more... Sometimes less.

Sometimes it also depends on how i've approached training.. i.e. the phase that i may be in at the specific point in time.

-C