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Narkissos 03-07-2011 07:51 AM

Narkissos's 2011 Training Log
 
Wednes 4th jan 2011

Alt dumbbell curl:

35s x 15
35s x 10
35s x 10

Parallel bar dip:

Bw x 15
Bw x 15
Bw x 12

Cable curl

5 x 10
7 x 8
7 x 6

Tri pressdown

7 x 12
7 x 10
7 x 10

One arm db preacher

3 x 25 x 8ea


Decline bench

135 x 20
205 x 8
205 x 6


Chins:

3 sets: Bodyweight: 4 reps ea


Decline fly:

50s x 12
50s x 15
70s x 6

Bb front squat ATG:

5 x 135 x 10

Narkissos 03-07-2011 07:53 AM

Monday 10th jan 2011

Overhead press

3 x bar: 15 reps
2 x 95 lbs x 10 reps
135 x 5
185 x 3
2 x 225 x 1

Behind the neck pull-up

3 x bw x 5

Flat dumbbell bench:

80s x 12
80s x 10
80s x 8
2 x 80s x 6

Db shrugs:

80s x 20
80s x 15
2 x 80s x 12
2 x 80s x 10

Flat fly

50s x 15
2 x 65s x 6
2 x 50s x 10

Straight arm lateral raise: to overhead

2 x 15s x 10
3 x 15s x 8

Push-ups:

50 reps

Barbell curl + pike push-up:

95 lbs x 8 | 12 reps
95 lbs x 8 | 10 reps
95 lbs x 8 | 10 reps

Roman chair sit up:

3 x bw x 15 reps

Narkissos 03-07-2011 07:55 AM

Wednesday 12th jan 2011

Abductors:

150 x 40
150 x 30
150 x 25

Laying leg curls

2 x 100 x 15
3 x 100 x 10

Laying single leg curl

3 x 3 plates x 8 ea leg

Leg press:

3 x 450 x 20

Barbell hip thrusts

2 x 95 x 15

Lunge

95 x 7ea
95 x 6ea
95 x 5ea

Decline crunch:

3 x bw x 20

V squat
3 x 270 x 8 below parallel

Reverse v squat:

3 x 90 x 8 atg


Leg press calf raise

360 x 20
450 x 20
540 x 20
680 x 15


Smith calf raise

105 x 20
195 x 20
3 x 285 x 12

Foot-elevated push-ups: 55 reps
Push-ups: 45 reps

Narkissos 03-07-2011 07:56 AM

Thursday 13th jan 2011

Overhead press

Bar x 15
95 x 15
95 x 15
145 x 5
145 x 5
195 x 2
195 x 2
145 x 10

Behind the neck press:

3 x 95 x 12


Lumberjack press

45 x 15ea
70 x 12ea

Behind the neck pull-up


35 x 3; bw x 3
3 x 35 x 2; bw x 3

Box squat:

365 x 15
315 x 10
415 x 4
485 x 4
555 x 2

Front box squat:

275 x 8
315 x 6
365 x 6

Sprints: 4 mins

Narkissos 03-07-2011 07:58 AM

Monday 17th jan 2011

Overhead press:

3 x 95 x 12

Flat db:

80s x 8
85s x 15
100s x 8
110s x 6

Decline db:

110s x 5
110s x 5
110s x 5


Parallel bar dips:

3 x bw x 10

Cable crossover

4 x 5 plates x 12


Cross-bench pullover:

50 x 20
70 x 12
70 x 12

Reverse crawls up stairs: 2 sets

Box jumps: 3 sets

Narkissos 03-07-2011 08:00 AM

Tuesday 18th january 2011

General warm-up - Overhead press:

3 x bar x 15
3 x 95 x 10

Behind the neck pull-up:


5 x bw x 5 reps


Low-pulley row:

5 x stack x 10


Kneeling supinating pulldown:

6 x 15
8 x 12
10 x 10

Bb yates row: overhand grip

3 x 205 x 15

Assorted Core work: 10 mins

Db shrugs:

2 x 80s x 20

1-arm db shrug:

80 x 20 ea arm


Zercher deadlift:

95 x 15
95 x 10
95 x 10

Assorted core work + punching-bag work: 30 mins

Narkissos 03-07-2011 08:03 AM

Wednesday 19th jan 2011

Box squat:

315 x 5
315 x 10
405 x 5
455 x 4
405 x 5
405 x 5

(Low) Box (front) squat:

225 x 4
225 x 3
225 x 2

NB: sets weren't done til failure.. But til lower back complained

Jumping squats:

15s x 10 reps
20s x 10 reps
20s x 10 reps
20s x 10 reps
20s x 10 reps

Barbell calf raise:

225 x 15
225 x 15
225 x 15
225 x 15

Seated calf:

90 x 20
135 x 10
180 x 10

Laying leg curl:

3 x 150 x 6

Lateral squat + wide squat:

1 set: 5 reps**

**1 rep = left lateral squat + right lateral squat + wide squat

Bulgarian split squat:

1 set: 95 lbs: 4 reps

Decline crunches:

5 x 15

Narkissos 03-07-2011 08:09 AM

Friday 21st jan 2011

Snatch

2 x bar x 10
2 x 95 x 8
135 x 4

Hang cleans:

185 x 5
195 x 4
205 x 3
225 x 1

Chins (pinkies touching) + parallel bar dip:

5 Sets: Bw x 6 + 10 dips

Knee-ins: 200 reps (hip flexor death!!!)

Narkissos 03-07-2011 08:13 AM

Tuesday Jan 25th 2011 - am workout

Decline BB press:

2 x bar x 20
2 x 135 x 15
2 x 185 x 10
205 x 10
225 x 6
245 x 4
2 x 225 x 5
205 x 10

Decline crunch: 100 reps



Tuesday 25th jan 2011 - pm workout



Behind the neck pulldown

8 x 20
2 x 8 x 15

Vbar pulldown:

8 x 12
2 x 10 x 8

Motorcycle row: close grip

6 x 15
2 x 8 x 10

One arm tbar row:

35 x 10 ea
2 x 60 x 8 ea

Horizontal pull-up:

3 x bw x 8

Torso-angled high pull:

3 x 95 lbs x 8ea

Machine shrug

10 x 30
12 x 20
14 x 15
2 x Stack x 10

Decline pullover

1 set: 100 lb dumbbell: 12 reps

Narkissos 03-07-2011 08:15 AM

Wednesday 26th jan 2011

Behind the neck pull ups:

Bw x 6
3 x bw x 5


Alternating bb press:**

95 x 10 ea
95 x 8 ea
95 X 6 ea

**In front + behind = 1 rep

Hang clean:

3 x 185 x 4


Cg chin:

5 x bw x 6


Arnold press: w/o back support

50s x 10
70s x 8
70s x 6

Barbell calf raise

135 x 25
135 x 20
225 x 10
3 x 315 x 8

Seated calf:

3 x 135 x 15

Handstand push-ups:

3 x bw x 6


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