My training Journal...

[taiboxa]

dood i swear ur sessions get larger and gain more volume every time i read this... ur crazy!

[*Narkissos*]

Update:

Most of you have seen my thread in the lounge.

I fell down some steps sunday night and twisted my left ankle... Second time i've messed up an ankle in two weeks or so. Last time it was my right ankle.

I've been unable to train this week.

Will continue my log from next week.

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!

Thanks man.. and thanks for following

dood i swear ur sessions get larger and gain more volume every time i read this... ur crazy!

lol.. that's just how it's written up. It's actually pretty low-volume still lol.

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

Thanks man.. will try

Narkissos

[Superballer]

Nark

How'd you do that with your signature.... the 2012 pic that is?? It's bad ass.... I have no doubt you'll be much bigger than that by 2012!

[chest6]

Yeah...whoever did that shop did a good job....cept the traps

[*Narkissos*]

Monday 8th May

14 weeks out from Nationals.. Time to start my cutting log

Chest; Legs; Triceps

First day back from injury. Left ankle still banged up but functional...

Squats:

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

Set 1: 135 lbs: 10 reps: ass-to-ground
Set 2: 225 lbs: 10 reps: ass-to-ground

Set 3: 315 lbs: 5 reps; 225 lbs: 4 reps: drop-set: parallel
Set 4: 405 lbs: 3 reps; 315 lbs: 4 reps; 225 lbs: 4 reps: drop-set: parallel

Lungs hurt.. Had difficulty catching my breathe. After the 3rd set i spent the time between sets on my back.. I think it was because the rest period between sets were initially too short.

Seated Angled Calf-raise:

Set 1: 70 lbs: 10 reps
Set 2: 230 lbs: 10 reps
Set 3: 300 lbs: 10 reps
Set 4: 370 lbs: 10 reps
Set 5: 440 lbs: 10 reps

Seated Leg-curls:

Set 1: 100 lbs: 15 reps
Set 2: 125 lbs: 12 reps
Set 3: 150 lbs: 6 reps; 100 lbs: 6 reps
Set 4: 100 lbs: 12 reps

**I felt a wave of nausea here and was forced to stop my session and go outside and sit on the step. Everytime i came back inside i felt like i was on the verge of vomiting.. and i had to rush back outside. This 'wave' lasted for 30 minutes. I contemplated quitting and going home.. but it's contest time now.. no quitting. As a concession however i had to forego Cardio**

Close-grip Bench press:

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

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

Neck Presses:

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

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 6 reps (3 reps + 3 spots)
Set 3: 185 lbs: 6 reps

Incline Dumbbell Press:

Set 1: 100 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 4 reps
Set 3: 100 lb dumbbells: 6 reps ( 3 reps + 3 light spots)

One-arm Dumbbell French Press:

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

Not bad.. but not good enough



Narkissos

[IBdmfkr]

That's amazing Nark, That would cause me to be overtraining by far... Props for the routine. Hope your ankles gets well quickly.

[1buffsob]

Nice job sticking through it buddy.

Kyle

[*Narkissos*]

Thanks guys:

Tuesday 9th May 2006

Shoulders; Back; Biceps

Barbell Rows:

Overhand grip.. torso parallel to floor..

2 sets: bare bar: 15 reps each set: warm-up

Set 1: 135 lbs: 15 reps [slow and controlled: deliberate contraction and stretch]
Set 2: 135 lbs: 15 reps [slow and controlled: deliberate contraction and stretch]
Set 3: 225 lbs: 6 reps; 135 lbs: 6 reps
Set 4: 225 lbs: 6 reps; 135 lbs: 6 reps

One-arm Dumbbell Row:

Set 1: 100 lb dumbbell: 8 reps [deliberate: smooth]
Set 2: 120 lb dumbbell: 8 reps [less smooth]
Set 3: 100 lb dumbbell: 8 reps [deliberate: smooth]

Straight-arm Dumbbell Pullover:

Set 1: 80 lb dumbbell: 8 reps [deliberate: smooth]
Set 2: 100 lb dumbbell: 8 reps [this set was especially taxing]
Set 3: 80 lb dumbbell: 8 reps [deliberate: smooth]

Barbell Shrugs:

Underhand grip..

1 set: bare bar: 15 reps: warm-up

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

Seated Bent Lateral Raises:

3 sets: 30 lb dumbbells**: set 1: 15 reps; set 2: 10 reps; set 3: 10 reps

**I should've used the 25s here. I was strict form-wise but the negative was not as controlled as i would like.

Seated Barbell Press:

Hadn't done these in like months...

2 sets: bare bar: 12 reps each set: warm-up

Set 1: 135 lbs: 12 reps: Personal Best
Set 2: 225 lbs: 5 reps w/ spot **
Set 3: 225 lbs: 5 reps w/ spot **
Set 4: 135 lbs: 10 reps: total muscular failure

**225 is the heaviest i've ever been outside of a smith machine. The weight felt great. I was very strong on the negative portion of each rep.. The positive was challenging however. The reps were smooth...overall each set was great.

Standing Barbell Curl:

1 set: bare bar: 12 reps: warm-up

3 Sets: 95 lbs: set 1: 8 reps; set 2: 8 reps; set 3: 8 reps

Cardio:

Pwo: Stationary bike: 45 minutes

Great session

Narkissos

[spound]

I am glad things are turning around for you Nark, now focus on your training/prep and bemore carefull...cont get hurt!! lol

Seriously though, you know what needs to be done now get your mind right and do it. I know you will. GOod luck.

NOTE:***Just bc I don't post much does not mean I am not here in your thread.

[*Narkissos*]

NOTE:***Just bc I don't post much does not mean I am not here in your thread.

I know.. and thanks

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

Friday 12th May 2006

Chest; Legs; Triceps

Squats:

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

Set 1: 135 lbs: 10 reps [ass-to-ground]
Set 2: 225 lbs: 10 reps [ass-to-ground]

Set 3: 315 lbs: 6 reps [parallel: work-set]

Deadlifts:

Set 1: 135 lbs: 5 reps
Set 2: 315 lbs: 5 reps
Set 3: 505 lbs: 3 reps

Leg-press:

Set 1: 480 lbs: 10 reps
Set 2: 570 lbs: 10 reps
Set 3: 660 lbs: 10 reps

Seated Leg-curl:

Set 1: 100 lbs: 20 reps
Set 2: 100 lbs: 20 reps
Set 3: 150 lbs: 4 reps; 100 lbs: 8 reps

Seated Angled Calf-raise:

Set 1: 140 lbs: 15 reps
Set 2: 280 lbs: 15 reps
Set 3: 420 lbs: 15 reps

Close-grip Bench:

warm-up: 3 sets: bare bar: 12 reps each set

Set 1: 135 lbs: 4 reps
Set 2: 225 lbs: 4 reps
Set 3: 275 lbs: 4 reps (1 rep unassisted: personal best + 3 'guiding' spots)

Flat Dumbbell Bench:

Set 1: 100 lb dumbbells: 8 reps
Set 2: 120 lb dumbbells: 6 reps ( 2 unassisted reps + 4 spots)
Set 3: 100 lb dumbells: 6 reps

One-arm Dumbbell French Press:

Set 1: 25 lb dumbbell: 10 reps each arm
Set 2: 35 lb dumbbell: 6 reps each arm
Set 3: 35 lb dumbbell: 6 reps each arm

Cardio: pwo: none structured. I walked home from the gym cus the next due bus was like 30-45 minutes away. The walk home took 25 minutes.

Pretty average session

Narkissos

[chest6]

Dropping deadlifts huh..let us know how that goes.

[Deluge1]

Hey, great log ya got here.
Anyway, I've been reading through your log and I did not see any tempos listed. Do you not have them predetermined or do you just not list them?

Was just curious...

[xmenWolverine]

No offence but considering you take the juice, you might look good but you are weak dude.

You look awesome though.

[chest6]

No offence but considering you take the juice, you might look good but you are weak dude.

You look awesome though.

This is one of the most idiotic, most ignorant comments I have ever seen. I'm not even going to say anything to this..cuz it will end up being pages long. I'll let Nark handle u..

[*Narkissos*]

Saturday 13th May 2006

Back; Shoulders; Biceps


General warm-up: light later raises and upright rows...

Chins-to-front:

5 sets: bodyweight: 6 reps each set

[neutral-grip] V-bar Pulldowns:

5 sets: 140 lbs: 10 reps each set

Comments: I experimented with the range of motion, specifically: the path my arms travelled, during each set. At the beginning of the set, when i was less taxed, i pulled the bar to my upper abs. On the last few reps, when the exercise was taxing, i pulled the bar to my pecs. I got a great contraction using both methods.. but was able to focus on my lower lats more so during the first half of the set. On the negative of each rep i flared my elbows and spread my scapulae to make the most of the stretch...



Barbell Row:

Torso just above parallel to floor. Grip: overhand; outside shoudler-width...

5 sets: 185 lbs: 8 reps each set

Comments: I left my belt and straps home tonight as i wasn't training heavy. I got an awesome forearm burn/cramp from these. It prevented me from shrugging heavily later on.. as i couldn't grip the bar lol...


Barbell Shrugs [underhand grip]:

5 sets: 135 lbs: 15 reps each set

Seated Dumbbell Press:

warm-up: 2 sets: 40 lb dumbbells: 6 reps each set

Acclimation: 1 set: 80 lb dumbbells: 6 reps

Workset: Set 1: 100 lb dumbbells: 4 reps [unassisted]
Workset: Set 2: 90 lb dumbbells: 4 reps [unassisted]

Comments: Ok, so i'm pressing the 100s without assistance now. So why'd i lower the weight on the 2nd set? I knew i would be unable to get it up for the target rep range... The 100s were a struggle and i knew at best i'd only be able to hit 2 or 3 on the second set. I thought i'd get at least 5 on the 2nd with the 90s but i failed short of that goal.


Seated Alternate Dumbbell Curls:

Set 1: 50 lb dumbbells: 6 reps
Set 2: 50 lb dumbbells: 5 reps
Set 3: 50 lb dumbbells: 5 reps

Comments: Wasn't trying to go heavy this evening. Tried to keep it clean: minimising 'swinging' etc.

One arm Dumbbell Preacher Curl:

Set 1: 30 lb dumbbell: 6 reps each arm
Set 2: 30 lb dumbbell: 6 reps each arm
Set 3: 40 lb dumbbell: 6 reps each arm


Overall.. this was a good session. It took, surprisingly, just over an hour to complete.

Narkissos

[*Narkissos*]

Dropping deadlifts huh..let us know how that goes.

Will do bro

Hey, great log ya got here.

Thanks.. Thanks for reading.

Anyway, I've been reading through your log and I did not see any tempos listed. Do you not have them predetermined or do you just not list them?

Was just curious...

None predetermined. I've read the tempos literature and it really was a lil complex for me lol (ironic huh?)

I just go in... do a controlled negative and an explosive positive on each rep of my work sets. This may change according to how i feel at the start of the set.. or even prior to commencing my workout.

No offence but considering you take the juice, you might look good but you are weak dude.

You look awesome though.

lmao... Yes sir... cus 'the juice' makes you super strong and gives you the fighting skills of chuck norris *reaches for nunchucks*

... where do these guys come from? I mean seriously

This is one of the most idiotic, most ignorant comments I have ever seen. I'm not even going to say anything to this..cuz it will end up being pages long. I'll let Nark handle u..

lol.. no need to 'deal with him' Chest. Obviously he hopped on to this page.. read one entry.. looked at one pic and formed a concluson.

If he'd gone tru my posts/pics/threads, he'd know that i have only used juice to cut.. and that i've never done a full cycle yet. .just a couple short cutting cycles.

He'd know that i've been training for 9 years.. the majority of them natural.

He'd also know that my Max Lifts, at 5'6" 209-212 lbs are:

deadlifts: 545 for 3
Squats: 455 for 1

etc. etc.

I dunno how those=weak.. but if they do i guess i just have to console myself with the proclamation that i 'look good'

Hopefully i'll be shredded at 175 lbs this year (i'm 212 now.. hoping to hit that weight in 14 weeks)...and i'll take first in my weight class... Yea i think that'll be good consolation for being 'weak'

Narkissos

[Tbone1975]

No offence but considering you take the juice, you might look good but you are weak dude.

You look awesome though.

That sounds like some of the dumb comments Tai was getting in his log LOL. For whatever reason I have no idea. Five forty five for three sounds real good. I don't deadlift much, maybe I'll start to incorporate those into my routine. Four fifty five the way you do 'em a_s to floor sounds pretty damn good too for squats. Solid job Nark

[chest6]

lol.. no need to 'deal with him' Chest. Obviously he hopped on to this page.. read one entry.. looked at one pic and formed a concluson.

If he'd gone tru my posts/pics/threads, he'd know that i have only used juice to cut.. and that i've never done a full cycle yet. .just a couple short cutting cycles.

He'd know that i've been training for 9 years.. the majority of them natural.

He'd also know that my Max Lifts, at 5'6" 209-212 lbs are:

deadlifts: 545 for 3
Squats: 455 for 1

etc. etc.

I dunno how those=weak.. but if they do i guess i just have to console myself with the proclamation that i 'look good'

Hopefully i'll be shredded at 175 lbs this year (i'm 212 now.. hoping to hit that weight in 14 weeks)...and i'll take first in my weight class... Yea i think that'll be good consolation for being 'weak'

Narkissos

Yeah true. Thats basically what I was thinkin...everything u said. I hate ignorance.

[*Narkissos*]

Thanks guys
-------------------------

Tuesday 16th May 2006

Chest; Tris; Calves; Cardio

Prologue: Went to the gym Monday at 4:25 a.m. and it was LOCKED! Later in the evening i was too tired to make it to the 7pm session.That threw my whole day (and training week) off. I'll be training everything only once per this week (as opposed to my twice per week usual)... emphasising cardio as i'm cutting afterall


Ok.. so today i did something egotistical and stupid... and i'm paying for it now. I arrived at the gym and there were some slim guys finishing off their front squats at a massive weight of 150 lbs (lol). I normally give 'em hell in the gym so i stepped into the rack cold.. took the weight out (cold) and started repping it. I asked 'em while i was repping it if that was their warm-up set (yea.. i give 'em hell). Ordinarily that wouldn't have caused me any probs.. but today i had 2ml of test prop in my right quad. Not warming up , coupled with the contraction caused me some immense pain after that set... and all tru the night afterwards. Yea.. prop-owned

On a side note.. i think viagra is an awesome ego-boosting supplement (yea i said supplement). I popped a 100 mg before training.. and i must say the pump was AWESOME!

General warm-up: recumbant bike: 5 minutes

Close-grip Bench:

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

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 7 reps
Set 3: 275 lbs: 4 reps ( 1 unassisted + 3 assists)
Set 4: 225 lbs: 4 reps (failure)

Incline Dumbbell Press:

Set 1: 100 lb dumbbells: 9 reps
Set 2: 110 lb dumbbells: 8 reps ( 4 unassisted + 4 spots)
Set 3: 120 lb dumbbells: 4 (assisted) reps

Incline Fly:

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

I didn't do these to failure.. I did these mainly for the stretch. I paused in the max stretch position of each rep and held it that stretch for some time. There was no pause at the top.. In fact i didn't go all the way to the top either. I stopped where tension was still maintained on the pecs. This was where my arms were directly perpendicular to the floor


One arm-dumbbell French Press:

3 sets: 30 lb dumbbell: 10 reps each set

I really exagerrated the stretch on each repetition. I've been doing some reading and it has indicated that this is the overlooked essential component of tricep training. The literature noted that exercises like the close-grip bench have a limited range of motion.. and while effective in overall development, fail to fully stimulate the muscle. So i've been combining the two

Seated Angled Calf-raise:

Set 1: 140 lbs: 10 reps
Set 2: 210 lbs: 10 reps
Set 3: 280 lbs: 10 reps
Set 4: 420 lbs: 10 reps
Set 5: 490 lbs: 10 reps

Cardio: pwo: recumbant bike: 45 minutes

Good session

Narkissos

[chest6]

Interesting stuff. Prop owned rofl. Viagra huh? Need viagra while on prop? Wouldnt think so

[*Narkissos*]

Interesting stuff. Prop owned rofl. Viagra huh? Need viagra while on prop? Wouldnt think so

lol.. shoot me a PM and i'll tell you why


Me-->

[solacevip]

On a side note.. i think viagra is an awesome ego-boosting supplement (yea i said supplement). I popped a 100 mg before training.. and i must say the pump was AWESOME!

I have only done viagra once.......just for kicks....I find it really goofs up my vision.....like I'm on LSD or something....

Does your vision mess up on viagra Nark?

[*Narkissos*]

I have only done viagra once.......just for kicks....I find it really goofs up my vision.....like I'm on LSD or something....

Does your vision mess up on viagra Nark?

Nope
------------------------------

Wednesday 17th May 2006

Quads; Hams; Cardio

prologue: Aye today was bad! Prop pain in one quad. One quad swollen and huge! I walked today with a pronouced limp.. and the overcompensation on the right side put strain on my lower back.. so my back hurt during this leg session. On top of that i shot some Masteron in the other quad (yea.. dumb). Needless to say.. tonight's training wasn't 'fun'

general warm-up: 5 minutes: stationary bike

This warm-up was just an attempt to ease this prop-pain. Gad it was/is awful

Leg-press:

Set 1: 120 lbs: 15 reps [warm-up]
Set 2: 300 lbs: 15 reps [warm-up]
Set 3: 480 lbs: 15 reps [warm-up]
Set 4: 660 lbs: 10 reps
Set 5: 750 lbs: 8 reps

Squats:

Set 1: 135 lbs: 10 reps [ass-to-ground]
Set 2: 225 lbs: 6 reps [ass-to-ground]
Set 3: 315 lbs: 4 reps [just below parallel]

I found myself in immense pain here.. that's why i leg-pressed first (to get the blood flowing in the quad area). I found myself at the start of each set.. just standing there with the bar accross my shoulders, dreading each rep. The pain started as i approached parallel.. then escalated as i past parallel. Fun fun fun

Note: None of the sets were done to failure.. I just couldnt' take the pain anymore

Seated Leg-curls:

4 sets: 100 lbs: 15 reps each set

The first set here was difficult as it required a full quad stretch at the point of max hamstring contraction. i.e. PAIN! lmao.. prop-owned!


Cardio: pwo: Recumbant Bike: 45 minutes

average session

Narkissos

[chest6]

how many days ago was the shot?

[*Narkissos*]

how many days ago was the shot?

Sunday...
Then i had prop in my rear delts on Tuesday (they hurt too)
And masteron in my left quad on Wednesday (not sure if that'll hurt bad.. it started a lil so far)

[chest6]

Damn Sunday and and still hurts. Whats the BA?

[*Narkissos*]

Damn Sunday and and still hurts. Whats the BA?

It's homebrew.. i can't remember

The funny thing is.. it only stared hurting as i came close to finishing the bottle off.

All the rest of the time it was painless.

[chest6]

Figured it was homebrew. I guess ur in the clear after this session..or lets hope

[*Narkissos*]

Figured it was homebrew. I guess ur in the clear after this session..or lets hope

yup
----------------------------

Thursday 18th May 2006

Shoulders; Cardio

prologue: Quads felt good today... only a small reminder of yesterday's pains. Feeling a lil headachey tho. Missed a couple meals today so that's probably the cause. Not feeling week however.. just fat... real fat!

Read something the other day about doing whole body explosive movements before compound lifts increases net power.. so i've returned to hang cleans.. I unknowingly used them for this same purpose last year while cutting. Since i'm cutting again now.. it makes sense to re-add them

Hang Cleans:

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

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

comments: I left my belt and straps home tonight... so all my lifts were raw. The 225 lb lift felt dangerous lol... but i pulled tru. The lack of straps made this an awesome forearm workout. In addition i used extra thick sponge wrapped around the bar.. essentially making the bar a 'fat' bar. The forearm burn tru-out my workout was immense.

Seated Barbell Press:

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

Set 1: 135 lbs: 8 reps [warm-up: did not go to failure]
Set 2: 185 lbs: 6 reps [failure]
Set 3: 225 lbs: 4 (assisted) reps
Set 4: 185 lbs: 6 reps (3 unassisted + 3 light spots)

Underhand grip Shrugs:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 225 lbs: 8 reps
Set 4: 225 lbs: 8 reps

comments: The limiting factor here was grip failure. On the fourth set i attempted 315 lbs. I lifted it out.. but pre-contraction i knew i wouldn't be able to grip it tru the set.. so i opted to strip it down to 225 lbs instead.

Cable Uni-lateral raise:

Execution: Starting with handle behind my back.

3 sets: 15 lbs: Set 1: 12 reps; Set 2: 10 reps; Set 3: 10 reps

Cardio: pwo: 45 minutes

Stairmaster: 20 minutes
Recumbant bike: 25 minutes

Great session

Narkissos

[*Narkissos*]

Saturday 20th May 2006

Back; Bis

notes: Rode my bike to and from the gym

Chins:

4 sets: bodyweight: 8 reps each set

notes: I used straps on this exercise (and this exercise alone).. trying to increase my number of reps per set

Barbell Rows:

warm-up: 2 sets: bare bar: 12 reps ea.

Set 1: 145 lbs: 10 reps
Set 2: 145 lbs: 10 reps
Set 3: 145 lbs: 10 reps
Set 4: 195 lbs: 6 reps
Set 5: 145 lbs: 10 reps

Deadlifts:

1 set: 315 lbs: 4 reps** [no straps, no belt]

**Scrapped deadlifts after this set.. because i simply did not have the energy to deadlift this evening.

V-bar [neutral-grip] pulldowns:

5 sets: 145 lbs: 10 reps each set

Hyper-Extensions:

1 set: 15 reps

one-arm Dumbbell Preacher Curls:

3 sets: 35 lb dumbbell: 6 reps each set

one-arm laying dumbbell incline curls:

Set 1: 25 lb dumbbell: 6 reps
Set 2: 25 lb dumbbell: 6 reps
Set 3: 20 lb dumbbell: 7 reps

This session more or less sucked...

Narkissos

[chest6]

Thought u were gonna drop deads?

[*Narkissos*]

Thought u were gonna drop deads?

I was... doc sust. told me not to

But after this evening i think i have too.

This session was shit

[chest6]

did 315 feel heavy..lower back wasn't feelin it today..or what?

[*Narkissos*]

did 315 feel heavy..lower back wasn't feelin it today..or what?

it didn't 'feel' heavy.. just didn't 'feel right'

Lower back was cool actually

I just felt weak overall.

could be from undereating today tho...I'm not sure

[taiboxa]

Saturday 20th May 2006

Back; Bis

notes: Rode my bike to and from the gym

Chins:

4 sets: bodyweight: 8 reps each set

notes: I used straps on this exercise (and this exercise alone).. trying to increase my number of reps per set

Barbell Rows:

warm-up: 2 sets: bare bar: 12 reps ea.

Set 1: 145 lbs: 10 reps
Set 2: 145 lbs: 10 reps
Set 3: 145 lbs: 10 reps
Set 4: 195 lbs: 6 reps
Set 5: 145 lbs: 10 reps

Deadlifts:

1 set: 315 lbs: 4 reps** [no straps, no belt]

**Scrapped deadlifts after this set.. because i simply did not have the energy to deadlift this evening.

V-bar [neutral-grip] pulldowns:

5 sets: 145 lbs: 10 reps each set

Hyper-Extensions:

1 set: 15 reps

one-arm Dumbbell Preacher Curls:

3 sets: 35 lb dumbbell: 6 reps each set

one-arm laying dumbbell incline curls:

Set 1: 25 lb dumbbell: 6 reps
Set 2: 25 lb dumbbell: 6 reps
Set 3: 20 lb dumbbell: 7 reps

This session more or less sucked...

Narkissos

NOW thats my kinda workout! lil bit of this lil bit of that.. n' caller done!

[*Narkissos*]

NOW thats my kinda workout! lil bit of this lil bit of that.. n' caller done!

You like?

That's probably why i think it sucked
---------------------------------------


Tuesday 13rd May 2006

Chest; Tris; Calves; Cardio

prologue:been feeling a lil weak.. probably from under-eating. Trying to get this diet tweaked... and not worry about the other stuff in my life that's been threatening my contest prep.

Close-Grip Bench Press:

warm-up: 3 sets: 12 reps each set

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

Incline dumbbell Press:

No 'warm-up'...

Set 1: 100 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 6 reps
Set 3: 100 lb dumbbells: 6 reps
Set 4: 100 lb dumbbells: 6 reps

Neck Press:

no 'warm-up'...

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 6 reps
Set 3: 205 lbs: 3 reps
Set 4: 185 lbs: 6 reps

comments: shoulder irritation presented itself. May consider dropping this exercise and adopting another dumbbell pressing exercise.. or maybe a fly... or maybe i won't add another exercise at all. *scratches head* we'll see.

One-arm Dumbbell French Press:

Set 1: 35 lb dumbbell: 6 reps
Set 2: 30 lb dumbbell: 10 reps
Set 3: 30 lb dumbbell: 8 reps

Seated angled Calf-raise:

No prior warm-up...

Set 1: 140 lbs: 10 reps
Set 2: 280 lbs: 15 reps
Set 3: 420 lbs: 10 reps
Set 4: 490 lbs: 8 reps
Set 5: 420 lbs: 8 reps

Calf-raises.. on the leg-press station:

Set 1: 390 lbs: 10 reps
Set 2: 480 lbs: 10 reps
Set 3: 480 lbs: 10 reps
Set 4: 480 lbs: 10 reps

Cardio: pwo: Recumbant bike: 45 minutes

an 'ok' session...

Narkissos

[*Narkissos*]

Wednesday 24th May 2006

'Rest day'

Pushups:

Some sets were down flat.. Some were done with my feet elevated.

5 sets: 10 reps each set

Floor Crunches:

3 sets: 15 reps each set

Bent-Knee Leg-raises:

3 sets: 15 reps each set


Narkissos

[*Narkissos*]

Thursday 25 th May 2006

Quads; Hams; 'Chest'

Comments: Ate pretty well today. This session was preceded by a 20 minute walk to the gym

Squats:

warm-up: 3 sets: bare bar: 8 reps each set

Set 1: 135 lbs: 8 reps
Set 2: 225 lbs: 8 reps
Set 3: 315 lbs: 8 reps
Set 4: 405 lbs: failed attempt...

Leg-press:

Set 1: 480 lbs: 12 reps
Set 2: 570 lbs: 10 reps
Set 3: 660 lbs: 10 reps

Stiff-Leg Deadlifts:

These were done on a 6" platform. I lowered past my toes on each rep.

3 sets: 135 lbs: 8 reps each set

Standing Unilateral Leg-curl:

3 sets: 25 lbs: 10 reps each set

There was very little rest... I went back and forth between legs til i had completed 3 sets on each leg.

Static Lunges:

2 sets: bodweight: 6 reps each leg, each set

Set 1: 50 lb dumbbells: 8 reps each leg

Incline Dumbbell press:

Set 1: 80 lb dumbbells: 15 reps [warm-up]
Set 2: 100 lb dumbbells: 7 reps
Set 3: 120 lb dumbbells: 4 (assisted) reps

Good session...

Narkissos

[taiboxa]

i like the ONE chest excercise thrown in there..
reason for it?
reason for so much freakin leg work?

[*Narkissos*]

i like the ONE chest excercise thrown in there..
reason for it?
reason for so much freakin leg work?

Um.. i didn't want to discuss the 'why' of the chest training.

But here i go.

I've been reading some literature.. and reviewing the 'how' of my best past improvements.

When last i had a lagging bodypart (delts namely), i improved it tru structured over-training of said bodypart.

That's what i'm doing now. One chest exercise daily.

1-2 heavy session per week spaced 4 days apart.

On the other days, 3-5 moderate weight sets... not til failure.. followed by fascia stretching.

3-5 sets to simulate the muscle.. incrase blood flow... reduce localised toxin build-up...but not cause tissue breakdown.

Why so much leg training?

2 exercises per area.. 3 sets each exercise?

I don't think it's much at all.

Nark