My training Journal...

[new guy XL]

are you getting lean from this, or are you bulking up?

[*Narkissos*]

are you getting lean from this, or are you bulking up?

Either... Both.

I use it for either

Too bad you don't live closer Nark, you'd be a hellava training partner. Good stuff bro.

Ditto man... I'd train with you anyday

Uh---oh time to start cutting.

Btw Nark I scrapped my other routine, and I'm taking some of your lower volume training workouts!

Thanks for keeping this awesome log!!

Good luck with the cut looking foward to seeing the progress!

Thanks man.. and good luck

[*Narkissos*]

Monday 3rd April 2006

Back; Shoulders; Biceps

Started cutting today.. really didn't have the energy to train. Wasn't related to my diet per se.. as in the initial stages i've plenty carbs in my diet. I think it was stress. I got to the gym (finally) around 8 p.m.

I'm on prop (EOD); (oral) winstrol (ED). I added Metformin today ...one 500 mg tab to the meals before and after training. Metoformin.. so far so good. I went hypo about an hour and a half after i ingested the first tab... so training was done in a state of low blood sugar. There was no specific purpose behind this.. It was just how the cards fell.

It's the lonely time of year again. Cutting. Training alone. Will be counting on you guys here to pass on your support...Thanks in advance

General warm-up: 3 minutes: recumbant bike

I stopped at 3 minutes because my legs were getting pumped and feeling fatigued.

Deadlifts:

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

Set 1: 225 lbs: 5 reps [raw]
Set 2: 315 lbs: 5 reps [raw]
Set 3: 515 lbs: 3 reps [straps + belt]

I decided against going heavier. I'm now 16 weeks out from my contest. I've come this far without injury... so i think i should strive to keep myself injury-free. Doubles and singles are out. From next week, triples too. I'll be hitting 500 lbs for 5 reps next session instead.

Bodyweight Chins:

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

V-handle (neutral-grip) Pulldowns:

Set 1: 200 lbs: 3 reps; 145 lbs: 6 reps
Set 2: 145 lbs: 8 reps
Set 3: 145 lbs: 8 reps

The machine isn't bolted to the floor.. On the first set when i pulled explosively the whole machine walked foward towards the wall. I had to stop and pull it back.. so heavier was out of the question. I hit 145 lbs for 8 controlled reps... My Lats, and surprisingly my forearms, were pumped nearly to the point of pain.

Seated Dumbbell Press:

Warm-up: 2 sets: 40 lb dumbbells: 8 reps each set

Set 1: 80 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 6 reps (failed at the start of 7th rep)
Set 3: 80 lb dumbbells: 6 reps (struggled on 6th rep)

One arm dumbbell Preacher Curls:

Set 1: 25 lb dumbbell: 10 reps
Set 2: 30 lb dumbbell: 10 reps
Set 3: 40 lb dumbbell: 6 reps (w/ self-spotting)

Hanging Leg-raises:

Set 1: bodyweight: 10 reps
Set 2: 25 lb dumbbell: 10 reps
Set 3: 25 lb dumbbell: 10 reps

Cardio: PWO: recumbant bike: 30 minutes: level 10

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

Meal 1: 2 scoops whey; 1 cup oats; 1 banana (blended together)
Meal 2: 2 scoops whey; 1 cup oats; 1 & 1/2 banana (blended together)
Meal 3: 2 fish burgers patties; 1 cup brown rice; 1 tab metformin
Meal 4: 2 scoops whey; 3 tbsp oats; 1 tbsp dextrose (blended together); 1 tab metformin
Meal 5: 2 fish burger patties


As you can see this is not a 'contest diet' per se. Still, i'm thinking about returning to my previous contest prep method which was hi-carb and low-fat. Will see how the coming weeks go.

The 'fish burger patties' are preservative free fish compressed into burgers. No added fat... low sodium etc. Just fish and herbs...24 gr pro; 1 gr fat per burger.

Each meal today average 50 gr of protein. I'll be 'high-carbs' for the first 2-3 weeks... The addition of cardio (seeing that i did none in my off-season) will spark fat-loss.. When this stagnates (13-14 weeks out), i'll assess myself...then the real 'contest-prep' begins.


~Narkissos

[chest6]

Heres the fun part. I really don't feel like cutting but I'll have to soon..then again.. I dont have a contest to train for . I'll be here for support man

[1buffsob]

Now put down that litre of icecream and get your ass moving C.S. Only 4 months out.

Seriously bud, lifts look real good. But try to not go hypoglycemic, as I hear that's a bad thing when training.

1buffsob

P.S. You know you'll always have me for support.

[Jimmya73]

im going to be starting soon too, got my cut planned a little like yours except my phases will be longer...im going to attempt to cut without losing any bodyweight. im sure i will be miserable and stressed too out so i promise to turn a sympathetic ear towards ya!

[taiboxa]

ur diet is borring get some NEAT FOODS like.. TUNA! and CHICKN (ROFL)
good luck and godspeed lil buddy

[spound]

Well, sounds like we are in the same position. I am 14 wks out...started dieting 2 weeks ago. I will be here for support...but you gotta give me soem as well in return LOL jk good luck

[novastepp]

Nark, you really impress me man, i love reading this and i can't say if i've even ever posted on it... but your dedication gives me strength to work harder not only in the gym, but here at my apt. with eating and keeping up on things. so now it looks like you need the support more than ever so you can add my name to that list of supporters.

[IBdmfkr]

Gooooo Nark!


Meal 1: 2 scoops whey; 1 cup oats; 1 banana (blended together)
Meal 2: 2 scoops whey; 1 cup oats; 1 & 1/2 banana (blended together)
Meal 3: 2 fish burgers patties; 1 cup brown rice; 1 tab metformin
Meal 4: 2 scoops whey; 3 tbsp oats; 1 tbsp dextrose (blended together); 1 tab metformin
Meal 5: 2 fish burger patties

(Is this seriosly your diet? or was that a joke)

[getbig32]

love the journal nark....good stuff. very detailed! im now 10 weeks away from my show woohooo haha but lookin big man looks like you added some good size from the pics you posted. keep up the hard work

[*Narkissos*]

love the journal nark....good stuff. very detailed! im now 10 weeks away from my show woohooo haha but lookin big man looks like you added some good size from the pics you posted. keep up the hard work

Wow.. this thread brought out my fellow competitors. Good luck man! And thanks for reading.

Well, sounds like we are in the same position. I am 14 wks out...started dieting 2 weeks ago. I will be here for support...but you gotta give me soem as well in return LOL jk good luck

Man.. i haven't heard from you in too long. Hit me with a PM why dontcha?

Nark, you really impress me man, i love reading this and i can't say if i've even ever posted on it... but your dedication gives me strength to work harder not only in the gym, but here at my apt. with eating and keeping up on things. so now it looks like you need the support more than ever so you can add my name to that list of supporters.

Thanks man.. that means a lot. This log will help me as the days drag by.. Thanks

ur diet is borring get some NEAT FOODS like.. TUNA! and CHICKN (ROFL)
good luck and godspeed lil buddy

Man i honestly never want to see tuna again lol.

6 years straight of tuna up to 6 times per day.. you get tired of it you know

Gooooo Nark!


Meal 1: 2 scoops whey; 1 cup oats; 1 banana (blended together)
Meal 2: 2 scoops whey; 1 cup oats; 1 & 1/2 banana (blended together)
Meal 3: 2 fish burgers patties; 1 cup brown rice; 1 tab metformin
Meal 4: 2 scoops whey; 3 tbsp oats; 1 tbsp dextrose (blended together); 1 tab metformin
Meal 5: 2 fish burger patties

(Is this seriosly your diet? or was that a joke)

That's not my 'diet' lol.. that's just how i ate that day. Protein intake that day was just over 250 gram.. carb intake was pretty near there also.. and fat intake was low. This year i'm going back to the higer carb approach.. which will see me taking in 150-200 grams of carbs tru-out my cut.

Everything's accomodating school right now. The liquid meals were 'on-the-go' meals.

Thanks everyone for checking in.

Some will recall i started a thread on Monday stating that i'm injured. Yea.. it's true. I can't put much weight on my right foot. I'm getting stabbing pains from the right ankle down.. and from the sole up. Had to skip training and cardio today... legs was not an option.

Today due to not training, i only took carbs in with my first meal.

Meal 1 was 2 sccops whey+ 1 cup oats.. blended. I bought a pork roast (shoulder cut) the previous evening.. so i stewed it today. It was about 2-3 lbs of meat. I spread that out over the day.. taking a portion of that with steamed vegetables at intervals tru-out the day.

Nothing too strict as yet.. Easing into it.. No linclination to cheat.. just a desire to succeed.

~Nark

[chest6]

That sucks the injury was more than a little one day thing. Hope it gets better soon..I cant stand injuries

[*Narkissos*]

Injured my ankle Monday night.. at least i believe it was my ankle.

Whatever i hurt, i was unable to really walk for the last couple days.

I'm still limping today, but decided enough was enough... not training was driving me mad.



Friday 7th April 4:30 a.m.

Chest; Legs; Triceps

No prior warm-up...

Seated Leg-curls:

4 sets: 75 lbs: 20 reps each set

Squats:

Ass-to-calves...

Bare bar: 1 set: 10 reps [warm-up]

Set 1: 135 lbs: 8 reps [warm-up]
Set 2: 225 lbs: 8 reps [warm-up]
Set 3: 315 lbs: 4 reps; 225 lbs: 4 reps [work-set]

I got some angry-assed lower back pumps.. couldn't see myself doing another set

Leg-Press:

Set 1: 660 lbs: 10 reps
Set 2: 660 lbs: 10 reps

The lower-back pump carried over here.. i could've done more reps but could not take the lower back burn

Seated Angled Calf-raise:

Set 1: 70 lbs: 15 reps [warm-up]
Set 2: 140 lbs: 15 reps [warm-up]
Set 3: 210 lbs: 15 reps [warm-up]

Set 4: 280 lbs: 15 reps [work-set: started to get difficult around 10th rep]
Set 5: 350 lbs: 10 reps [work-set]

Adductor Machine:

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

Close Grip Bench-press:

Bare bar: 2 sets: 15 reps each set [warm-up]

Set 1: 135 lbs: 10 reps [warm-up]
Set 2: 135 lbs: 10 reps [warm-up]
Set 3: 185 lbs: 7 reps [work-set]
Set 4: 205 lbs: 4 reps; 135 lbs: 6 reps [work-set]

Incline Dumbbell Press:

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

These were hard... i felt so weak. A couple days of not eating would do that i guess...

Incline Fly:

Did not let the dumbbells touch at the top.. kept the tension constant by stopping the movement at the point when my arms where 12" apart..

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

~Narkissos

[taiboxa]

i hear ya i gotta take 2 more days off since i dicked up me upper pec again

hope it heals fast for ya

[*Narkissos*]

Thanks tai.. hope you heal up good too

[*Narkissos*]

Monday 10th April 2006

Back; Shoulders; Biceps; Abs; Cardio

General warm-up: 5 minutes: recumbant bike

Back:

Deadlifts:

3 sets: bare bar: 5 reps each set: warm-up

Set 1: 135 lbs: 5 reps [raw]
Set 2: 225 lbs: 5 reps [raw]
Set 3: 315 lbs: 5 reps [raw]
Set 4: 500 lbs: 5 reps [w/ belt and straps]

I limited the work-set's weight... and increased the rep range. Trying to stay injury free: Not attempting singles; doubles; triples til after this contest goes. I think 5 reps is an adequate and logical rep-range

Chins:

3 sets: bodyweight: 6 reps each set

Barbell Row:

Hadn't done these in a while. Form was: torso parallel to ground; grip outside shoulder width.. pulling to upper abdomen

Set 1: 135 lbs: 12 reps [raw: warm-up]
Set 2: 135 lbs: 12 reps [raw: warm-up]
Set 3: 225 lbs: 12 reps [w/ straps & belt: work-set]

Neutral Grip (v-Bar) Pulldowns:

3 sets: 145 lbs: 10 reps each set

Shoulders:

Seated Dumbbell Press:

Set 1: 40 lb dumbbells: 6 reps [warm-up]
Set 2: 40 lb dumbbells: 6 reps [warm-up]
Set 3: 80 lb dumbbells: 6 reps [warm-up]
Set 4: 80 lb dumbbells: 6 reps [warm-up]

Set 5: 100 lb dumbbells: 5 reps [workset: unassisted: Personal Best!!!]
Set 6: 100 lb dumbbells: 5 reps [workset: 3 reps unassisted + 2 spots]

Biceps:

Seated Alternate Dumbbell Curls:

Set 1: 50 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 3 reps; 50 lb dumbbells: 3 reps

Preacher Curls [E-Z curl bar]:

Set 1: 80 lbs: 11 reps

One-arm dumbbell Preacher curls:

Set 1: 30 lb dumbbell: 10 reps
Set 2: 40 lb dumbbell: 8 reps [w/ spots]

Abs:

Hanging Leg-raises Superset w/ Incline Sit-ups:

Set 1: 15 reps/ 10 reps
Set 2: 15 reps/ 10 reps

Cardio:

PWO: Stationary Bike: 30 minutes

~Narkissos

[*Narkissos*]

Tuesday 11th April 2006

Legs; Chest; Triceps

General warm-up: recumbant bike: 5 minutes

Legs:

Adductor Machine:

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

Seated Leg-curls:

Set 1: 70 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 135 lbs: 8 reps; 90 lbs: 70 reps
Set 4: 90 lbs: 20 reps

Barbell Squats:

These were done ass-to-ground...

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

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

Leg-Extensions:

3 sets: 90 lbs: 15 reps each set

These were characterised by short rest periods...

Calves:

Angled Seated Calf-raise:

There was a deliberate pause at the max-stretch position (i.e. the bottom) of each rep...

Set 1: 70 lbs: 15 reps
Set 2: 140 lbs: 15 reps
Set 3: 210 lbs: 15 reps
Set 4: 350 lbs: 10 reps
Set 5: 350 lbs: 12 reps

Triceps:

Close-grip Bench:

3 sets: bare bar: 10 reps each set: warm-up

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 6 reps
Set 3: 315 lbs: 4 reps (negatives); 225 lbs: 2 reps (negatives)

Chest:

Incline Dumbbell Bench:

Set 1: 110 lb dumbbells: 4 reps
Set 2: 120 lb dumbbells: 4 reps (1 rep unassisted + 3 spots)
Set 3: 100 lb dumbbells: 5 reps
Set 4: 100 lb dumbbells: 6 reps

Cardio:

Recumbant bike: 30 minutes: PWO


~Narkissos

[chest6]

Impressive on the incline db. Also on the cg negatives..was that pretty difficult? Ur tri's should be scorched

[*Narkissos*]

Impressive on the incline db.

Thanks

Also on the cg negatives..was that pretty difficult? Ur tri's should be scorched

Should be.. but weren't. They're a laggign bodypart and quite simply don't get as sore as say my bis (which grow easily). The poundage surprised me as that amount gives me hell when i try to bench it lol.

Thanks for following.

**Update**

My ankle is swollen again... and has prevented me from training. I feel like and old woman. .. and i'm hobbling like one too

[chest6]

Should be.. but weren't. They're a laggign bodypart and quite simply don't get as sore as say my bis (which grow easily). The poundage surprised me as that amount gives me hell when i try to bench it lol.

Thanks for following.

**Update**

My ankle is swollen again... and has prevented me from training. I feel like and old woman. .. and i'm hobbling like one too

Im sorry to hear that your ankle has gotten worse. What you get when u refuse to take time off. I've done that to myself many times. I am just the opposite in the weakpoint regard. My biceps wont budge no matter what I do and my triceps seem to grow much better. May start doin arms 2x a week/

[*Narkissos*]

Good luck Chest

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

Monday 17th April 2006

Chest; Legs; Triceps

5 a.m.

Been laid up all week and weekend long. This ankle is really busting my chaps. Decided to hit the gym all the same. Between sets i kept my leg elevated to ease the pressure/swelling on my ankle.

Seated Leg-curls:

No prior warm-up

Set 1: 75 lbs: 20 reps
Set 2: 100 lbs: 20 reps
Set 3: 125 lbs: 10 reps
Set 4: 75 lbs: 20 reps

Full Squats:

Ass-to-ground...

bare bar: 1 set: 8 reps: warm-up

No belt...

Set 1: 135 lbs: 6 reps [warm-up]
Set 2: 315 lbs: 4 reps [work-set]**
Set 3: 225 lbs: 8 reps [rep-out]

**The breathing technique i use for parallel reps isn't working here when i squat ass-to-ground. On each rep here it felt like my abdominal wall was about to herniate. Not a good feeling. I may have to concede and start back using the belt.. or toss in some weighted ab-work.

Single-leg Extensions:

3 sets: 50 lbs: 15 reps; 11 reps; 10 reps

Seated Angled Calf-raises:

Each rep was done in a slow, deliberate, manner...

Set 1: 70 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 210 lbs: 10 reps
Set 4: 280 lbs: 10 reps
Set 5: 350 lbs: 10 reps
Set 6: 400 lbs: 10 reps

I may try a higher rep session if i get to train later this week...

Close grip Bench:

3 sets: bare bar: 10 reps each set: warm-up

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

One-arm dumbbell French press:

Set 1: 25 lb dumbbell: 6 reps each arm
Set 2: 30 lb dumbbell: 6 reps each arm
Set 3: 30 lb dumbbell: to failure: left: 8 reps; right: 10 reps

Incline Dumbbell Bench Press:

Set 1: 100 lb dumbbells: 9 reps
Set 2: 110 lb dumbbells: 4 reps
Set 3: 110 lb dumbbells: 4 reps
Set 4: 100 lb dumbbells: 9 reps [failure]

Hanging Leg-raises:

3 sets: 15 reps each set

Session notes: overall a good session. Didn't use force-reps or any real 'advanced' techniques cus i trained alone today.. I was actually the only person in the gym. Didn't do cardio today. For two reasons: 1. my ankle is still out of commission.. didn't want to compound the injury with a highly repetitive action. 2. I was up straight tru the night... so i didn't want to be in the gym longer than i needed to: i went home and slept straight after.

~Narkissos

[getbig32]

dang i hear ya...heck of a man doin legs with a messed up ankle! props to your determination! hope all heals soon!

[*Narkissos*]

dang i hear ya...heck of a man doin legs with a messed up ankle! props to your determination! hope all heals soon!

Thanks GB!

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

Wednesday 19th April 2006

Back; Shoulders; Biceps

As y'all know... i hurt my 'ankle' a lil while ago.. so i've been training sporadically since. Monday evening, to compound matters, I started to come down with the flu. Tuesday it hit hard... causing me to skip the gym. Today: Wednesday i'm drained.. feverish. This session was a reflection of that.

Recumbant bike: 5 minutes: general warm-up

Deadlifts:

3 sets: bare bar: 5 reps

Set 1: 135 lbs: 5 reps
Set 2: 225 lbs: 5 reps
Set 3: 315 lbs: 5 reps
Set 4: 500 lbs: 5 reps

I was really.. really dreading these.. me being drained and all...But i got my target weight and reps

Chins:

3 sets: bodyweight: 12 reps; 8 reps; 6 reps

Tried a wider grip tonight... limiting the number of reps i could perform on my own. My traiing partner assisted me on each sets. My tolerance for these assists lessened on each set... thus my reps too were less...

Neutral-grip (v-bar) pulldowns:

3 sets: 145 lbs: 10 reps each set

The first set was fine.. the other sets i felt some serious fatigue.. the flu was kicking my ass here in real-time

Seated Dumbbell press:

1 set: 40 lb dumbbells: 6 reps: warm-up
1 set: 80 lb dumbbells: 6 reps: warm-up

Set 1: 100 lb dumbbells: 4 reps
Set 2: 110 lb dumbbells: 6 (assisted) reps

These really knocked the wind out of me... felt like i had run a marathon.

At this point i attempted to do upright rows.. but i have a forearm impingement that prevented that. The impingement has only prevented me from doing laterals before... but now i guess uprights are out too

Barbell Shrugs:

Done, slightly bent foward at the waist...

Set 1: 135 lbs: 15 reps
Set 2: 225 lbs: 8 reps
Set 3: 225 lbs: 8 reps
Set 4: 135 lbs: 15 reps

I believe the lighter sets were more productive. As i've noted before, when i go heavier i feel it everywhere but my traps. If i do barbell shrugs again i'm sticking to the lesser poundage..

Standing Barbell Curl:

bare bar: 8 reps: warm-up

3 sets: 95 lbs: 8 reps each

Light weight..No cheating

One-arm Dumbbell Preacher Curls:

3 sets: 20 lb dumbbell: 12 reps each arm each set

Overall.. good session

~Narkissos

[chest6]

good session having the flu and all

[*Narkissos*]

good session having the flu and all

Thanks man.. it was a struggle

My cardiovascular fitness was seriously curtailed.

My lungs weren't filling up as they should so i was out of breath and sweating all session long

lol.. i bumped into a guy and he said "Ewwwwww... this aint prison"

[spound]

LMAO! Props for still making it to the gym though.

[novastepp]

prison? make him wake up in a hospital and say..."this isn't prison but it is the emergency room"

[*Narkissos*]

Friday 21st April 2006

Legs; Chest; Triceps

Pre-amble: Rode my bike to and from the gym

Seated Leg-curls:

Set 1: 75 lbs: 20 reps
Set 2: 100 lbs: 20 reps
Set 3: 125 lbs: 10 reps
Set 4: 75 lbs: 20 reps

My lower back was 'burning' at the end here.. so i decided to move squats til after calves, to allow my lower back to recover...

Seated Angled Calf-raises:

Each rep was done in a slow and controlled manner....

Set 1: 70 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 210 lbs: 10 reps
Set 4: 280 lbs: 10 reps
Set 5: 350 lbs: 10 reps
Set 6: 420 lbs: 10 reps
Set 7: 470 lbs: 10 reps

Squats:

Each rep was done ass-to-calves: My calves were very pumped at this point so my calves acted like a springboard at the bottom of each rep lol

bare bar: 10 reps: warmup

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

I used a belt on each set after last session's hernia-like feeling.

Close-Grip Benchpress:

65 lbs: 10 reps: warm-up
85 lbs: 10 reps: warm-up

Set 1: 195 lbs: 6 reps
Set 2: 225 lbs: 5 reps
Set 3: 225 lbs: 4 reps

One-arm Dumbbell French Press:

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

Incline Dumbbell Bench Press:

This was the first time since i started doing tris first that they affected my bench.. lol.. my tris were fried at this point...

Set 1: 100 lb dumbbells: 7 reps
Set 2: 100 lb dumbbells: 6 reps
Set 3: 120 lb dumbbells: 6 (lightly assisted) reps

The reps on set number 3 were smooth. Even the guy spotting me said so. He only added slight assistance... i struggled badly on the last rep tho...

Hanging Leg-raises:

2 sets: 15 reps each set


Dumbbell Pullover:

2 sets: 100 lb dumbbell: 8 reps each set

Each rep was done slowly.. The focus was on deep breathing and stretching...

Great session

~Narkissos

[1buffsob]

Looking real good bud. Real heavy lifts. Although, I must say, I'm disappointed in your close grip bench press. Seems a bit light for you. Step it up a notch

1buffsob

[juicetexas]

I really like the wo/food log nark, and not gonna lie the pic just makes people wanna read what the hell your doing, lookin huge bro keep it up.

[*Narkissos*]

Thanks Guys!!!!


------------------------
Monday 24th April 2006

Back; Shoulders; Biceps

Deadlifts

3 sets: bare bar: 10 reps each

Set 1: 135 lbs: 5 reps raw
Set 2: 315 lbs: 5 reps raw
Set 3: 515 lbs: 5 reps straps + belt

Improvised 't-bar':

This was done by sticking the end of a straight bar into the corner of the room.. Plating loading the other end.. and slipping a 'V-handled' bar under the plate-loaded end

Set 1: 70 lbs: 12 reps
Set 2: 140 lbs: 8 reps; 105 lbs: 4 reps
Set 3: 175 lbs: 6 reps; 140 lbs: 6 reps

Neutral-grip (V-bar) Pulldowns:

Set 1: 145 lbs: 10 reps
Set 2: 200 lbs: 4 reps; 145 lbs: 6 reps
Set 3: 200 lbs: 3 reps; 145 lbs: 7 reps

Dumbbell Pull-over:

Each the reps were slow and controlled. The focus here was on drawing my abs up into my ribcage.. and stretching my pumped lats

2 sets: 100 lb dumbbell: 8 reps each set

Seated Dumbbell Press

2 sets: 35 lb dumbbells: 8 reps each set: warm-up

Set 1: 90 lb dumbbells: 6 reps
Set 2: 110 lb dumbbells: 6 (assisted) reps
Set 3: 90 lb dumbbells: 6 reps (3 unassisted.. 3 assisted)

Seated Bent Laterals:

Set 1: 30 lb dumbbells: 15 reps
Set 2: 35 lb dumbbells: 10 reps

Seated Dumbbell Shrugs:

2 sets: 100 lb dumbbells: 10 reps each set

Standing Barbell Curl:

Set 1: 95 lbs: 12 reps
Set 2: 135 lbs: 6 reps

One-arm Dumbbell Preacher Curls:

Set 1: 30 lb dumbbell: 8 reps each arm
Set 2: 60 lb dumbbell: 6 (negative) reps each arm
Set 3: 60 lb dumbbell: 6 (negative) reps each arm

Great workout...

Narkissos

[SMAN12b]

GREAT WORK NARK !!! Question on your squats. I see you go ass to calves, do you have any concerns with knee problems going that low?? I have a fear to go too deep on them, but would love your insight to going that low. THANKS !!

[chest6]

Set 2: 135 lbs: 6 reps

I've been stuck at 95 since I wasl ike 15

[*Narkissos*]

GREAT WORK NARK !!! Question on your squats. I see you go ass to calves, do you have any concerns with knee problems going that low?? I have a fear to go too deep on them, but would love your insight to going that low. THANKS !!

no.. no knee problems.

I believe knee problems can present themselves as cumulative damage.. if one 'bounces' in the bottom position.. which i avoid.

I've been stuck at 95 since I wasl ike 15

Time to ease up on the strictness and get ballistic.

[IBdmfkr]

Glad your injury healed up fast Nark, I know how frustrating that can be.

Keep it up!

[chest6]

Very good idea..I've been going strict for too long. Time to go ballastic like I go on bent over rows with 315-335ish

[*Narkissos*]

Glad your injury healed up fast Nark, I know how frustrating that can be.

Keep it up!

I'm not fully healed as yet.. Just not letting it keep me back

---------
Friday 28th April 2006

Chest; Legs; Triceps

Pre: I rode my bike to and from the gym tonight. This is my second training session for the week because this i've got finals this week and next week. I had two exams on thursday (9am and 4 pm) and had been pulling all-nighters on the nites before. So training was out.

Squats: sub-parallel

These were done ass-to-calves...

3 sets: bare bar: 10 reps each set: warm-up

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

No belt...

Squats: parallel

Set 1: 225 lbs: 8 reps
Set 2: 315 lbs: 7 reps (used a belt on this set)

I added parallel squats because i feel i'm losing some overall leg size squatting below parallel. Yes i think my tear-drop is improving due to increased recruitment of the muscle... I, however, think over-all fiber recruitment is lower below parallel... because the gross load, and subsequently the net overload, is lower than my muscle is accustomed to

Seated Leg-curls:

Set 1: 75 lbs: 20 reps
Set 2: 75 lbs: 15 reps
Set 3: 75 lbs: 15 reps
Set 4: 75 lbs: 15 reps
Set 5: 75 lbs: 15 reps

Angled Seated Calf-raise:
Set 1: 70 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 210 lbs: 10 reps
Set 4: 280 lbs: 10 reps
Set 5: 350 lbs: 10 reps
Set 6: 490 lbs: 10 reps

Close-grip Bench:

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

Set 1: 135 lbs: 7 reps
Set 2: 185 lbs: 7 reps
Set 3: 225 lbs: 6 reps

Incline Dumbbell Press:

Set 1: 100 lb dumbbells: 7 reps
Set 2: 120 lb dumbbells: 8 reps (2 unassisted; 6 moderate spots: explosive reps)
Set 3: 120 lb dumbbells: 6 reps (1 unassisted; 5 moderate spots: explosive reps)

On set 1 i paused at the chest on each rep.. emphasising the stretch. The latter sets were done explosively: no pause at the max-stretch position...

Neck press:

These were done in the manner to which i am accustomed... but minus the rack. My head and shoulders were on the bench.. while my abdomen and lower body were lower than the bench height. My training partner handed me the weight... which i lowered to my neck and pressed directly above. When i failed he took the weight from me and rested in on the bench.

1 set: bare bar: 10 reps: warm-up

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 7 reps
Set 3: 225 lbs: 2 reps

Underhand grip shrugs:

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

It'd been 4 days since i last hit traps.. After i took the bar my training partner when he had failed on the last set of Neck presses i proceded to shrug it. I realised then that the underhand grip shrug felt loads better than the overhand...so i'll add these on back day

One arm Dumbbell French Press:

Set 1: 30 lb dumbbell: 10 reps each arm
Set 2: 30 lb dumbbell: 12 reps each arm
Set 3: 40 lb dumbbell: 6 reps each arm (3 reps plus 3 self-assists)

Great session!

Narkissos

[Superballer]

Wow, don't know how I've never seen this... it will be great for ideas and motivation!

Good luck and thanks for keeping us posted Nark!

[Sasso09]

impressive... i just kinda swimmed through the pages and you've made a huge improvement in strength, keep it up man.