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Narkissos 04-10-2018 05:03 AM

Nark's Training Log - 2018
 
Hey people.

So... I reached peak form in 2017.. for my birthday.

Maintained it for a bit.

Then depression hit. Christmas eating compounded it.

And... I ended up starting the year fat.

I guess this year my goals will be centred around not repeating that cycle.

Wish me luck.

... I'm going to need it.

Narkissos 04-17-2018 05:54 AM

1st January

Deadlift:
135 x 15
135 x 15
225 x 10

Aborted. Tired.

Rested for several days.. only teaching classes.

8th January 2018
Pattern #1: 10 minutes AMRAP
1 squat + 1 plyo squat. Add 1 rep to each movement per round until timer goes off.

Managed 13 rounds.

Pattern #2: 7 minutes
1 upright row (w/ 50 lb bell) + 1 push up. Add 1 rep to each movement per round until timer goes off.

Pattern #3: 3 minutes
1 advanced burpee + 1 bent over row (pulling from floor on each rep; using 50 lb kettlebells).

Add 1 rep to each movement per round until timer goes off.

9th January 2018
Pattern #1: 10 minutes AMRAP
1 deadlift (135 lbs) + 1 ab wheel roll out.

Add 1 rep to each movement per round until timer goes off.

Pattern #2: 7 minutes AMRAP
10 lateral raises + 10 curls. Repeat.

Pattern #3: 4 minutes AMRAP
Barbell calf raise x 20.
Hanging leg raise x 20.

Repeat

Extra credit: barbell hack squat + shrug x 3 sets.

10th January 2018
Lateral raise: 7 sets x 10 reps each
200m run.
Overhead press: 7 sets x 10 reps each.
400m run.
Overhead carry: 200m
600m run.

21 chin ups.
21 weighted plyometric squats.
21 heavy kettlebell swings.
21 medicine ball slams.

13th January
Taught a bootcamp. At the end I did:

Deadlift: 1 set - 315 lbs x 13 reps

Barbell squat ass to calves. Worked up to 315 lbs x 5 reps

Chin ups:
Bodyweight x failure
+28kg x 5 reps

Dumbbell flies: 60 lb bells x 2 sets til failure.

14th January
3.65 km run.. punctuated with squat holds , crawls, lunges, shuffle runs, planks etc.

Afterward: 50 chin ups

Narkissos 04-17-2018 05:55 AM

1st January

Deadlift:
135 x 15
135 x 15
225 x 10

Aborted. Tired.

Rested for several days.. only teaching classes.

8th January 2018
Pattern #1: 10 minutes AMRAP
1 squat + 1 plyo squat. Add 1 rep to each movement per round until timer goes off.

Managed 13 rounds.

Pattern #2: 7 minutes
1 upright row (w/ 50 lb bell) + 1 push up. Add 1 rep to each movement per round until timer goes off.

Pattern #3: 3 minutes
1 advanced burpee + 1 bent over row (pulling from floor on each rep; using 50 lb kettlebells).

Add 1 rep to each movement per round until timer goes off.

9th January 2018
Pattern #1: 10 minutes AMRAP
1 deadlift (135 lbs) + 1 ab wheel roll out.

Add 1 rep to each movement per round until timer goes off.

Pattern #2: 7 minutes AMRAP
10 lateral raises + 10 curls. Repeat.

Pattern #3: 4 minutes AMRAP
Barbell calf raise x 20.
Hanging leg raise x 20.

Repeat

Extra credit: barbell hack squat + shrug x 3 sets.

10th January 2018
Lateral raise: 7 sets x 10 reps each
200m run.
Overhead press: 7 sets x 10 reps each.
400m run.
Overhead carry: 200m
600m run.

21 chin ups.
21 weighted plyometric squats.
21 heavy kettlebell swings.
21 medicine ball slams.

13th January
Taught a bootcamp. At the end I did:

Deadlift: 1 set - 315 lbs x 13 reps

Barbell squat ass to calves. Worked up to 315 lbs x 5 reps

Chin ups:
Bodyweight x failure
+28kg x 5 reps

Dumbbell flies: 60 lb bells x 2 sets til failure.

14th January
3.65 km run.. punctuated with squat holds , crawls, lunges, shuffle runs, planks etc.

Afterward: 50 chin ups

Narkissos 08-31-2018 11:08 AM

15th January

Chin up: 21 reps
Sledgehammer slam: 50 reps
Chin up: 15 reps
Sledgehammer slam: 50 reps
Chin up: 12 reps
Medicine ball slam: 30 reps

Floor press:
3 x 135 lbs x 10 reps each

Floor press hold w/ leg raise: 135 lbs
x 10 reps
x 10 reps
x 10 reps

16th January
Barbell squats punctuated with 1km bike sprints

17th January
Skipping x 300 reps

Chin up: 21, 15, 12
Upright row: 21, 15, 12

19th January
6am - 2km run

22nd January
5pm - 10km ride

Narkissos 08-31-2018 11:09 AM

23rd January
Light outdoor riding (general warm up)

Walking lunge:
7 sets: bodyweight only x 50m each

Barbell split squat:
65 lbs x 6 reps each
95 lbs x 6 reps each
135 lbs x 6 reps each

Barbell (skiers) calf raise:
135 lbs x 30 reps
205 lbs x 15 reps
255 lbs x 10 double-contracting reps
255 lbs x 10 double-contracting reps

Ab wheel roll out:
3 x 10 reps each

Superset: 2 rounds
Roman chair sit up: 10 reps
Hanging bent knee raise: 6 reps

Narkissos 08-31-2018 11:10 AM

25th January

Upright row:
2 sets: 20kg bells x 20 reps each

Feet elevated body push up
15 reps
12 reps
8 reps

Band crossover: double black bands
12 reps
10 reps
8 reps

Band half kneeling rear crossover: double black bands
12 reps
10 reps
8 reps

Floor press: aborted. Didn't feel right

Single arm clean and press: 60 lb bell
2 sets: 5 reps per arm, each set

Barbell standing behind the neck press:
95 lbs x 10 reps
115 lbs x 8 reps
135 lbs x 8 reps (3 unassisted. 2 with spot. 3 as BN push presses)

Push up: bodyweight only
3 sets: 10 reps each

Lateral raise: 10 lb bells x 100 reps

Hanging bent knee raise:
2 sets: 10 reps each

Hanging twisting bent knee raise:
2 sets: 10 reps each

Narkissos 08-31-2018 11:10 AM

30th January

Push up x 100
Buso Push up x 100

Barbell flat bench press: 135 lbs
x 10 reps
x 15 reps
x 10 reps
x 15 reps

Standing band press:
Red band x 20
Black band x 15
Purple band x 15
Green band x 15

Single arm band crossover:
2 sets: red band x 10 reps each

Barbell close grip bench press:
3 x 135 lbs x 8 reps each

31st January
6am - 3.6 km run

10am - 1km run

Narkissos 08-31-2018 11:11 AM

1st February

Squat: ass to calves with steep heel elevation
Bodyweight only x 15
Bodyweight only x 15
+16kg x 10
+20kg x 10
+135 lbs x 8

Barbell squat: ass to calves
135 lbs x 6 reps
185 lbs x 6 reps
225 lbs x 8 reps

Squat high pull: 20kg bells
x 25 reps
x 20 reps

Barbell standing calf raise: 225 lbs
x 20 reps
x 15 reps
x 15 reps

Standing calf raise: bodyweight only x 100 reps

5th February - taught a bootcamp. Mostly demonstrations.

During I managed:
Deadlift: 315 x 10
Zercher squat: working up to 255 x 4
Zercher reverse lunge: 165 x 6 reps each

7th February - micro bootcamp - 5am

4 minutes of:
Biceps curl x 10
Renegade row x 10

7 minutes of:
Inverted row or pullup x 10
Plank with toe touch x 10
Burpees x 10

11 minutes of:
Hill sprint
Dumbbell iso hold x 30 seconds
Dumbbell row x 10 reps

3 minutes of:
Assorted core work

Narkissos 08-31-2018 11:12 AM

12th February

Deadlift: 315 lbs x 10 reps
Zercher squat: 275 lbs x 4 reps (personal best)

13th February - black panther challenge

"Day 1 exercises: push ups and squats."

Superset: 5 rounds
Bodyweight only squat x 30 reps
Push ups x 20 reps

Circuit: 3 rounds
Incline fly: 30 lb bells x 12 reps
Incline barbell benchpress: 135 lbs x 6 reps
Bodyweight-only plyometric squats x 10 reps

Total squats: 180 reps
Push ups: 100 reps

"Day 2 exercises" I'm knocking off as a circuit:
Burpees w/ pushup x 2 minutes
Dumbbell curl: 30 lb bells x 2 minutes AMRAP
Plank: 2 minutes
Dumbbell curl: 25 lb bells x 2 minutes AMRAP
Weighted jumping Jacks: 10 lb bells x 2 minutes
Dumbbell curls: 20 lb bells x 2 minutes AMRAP
Pike hold: 1 minute
Weighted quadruped hip extension: 10 lb bells x 2 minutes AMRAP
Weighted side plank: 10lb bell x 30 seconds per side
Weighted ski jump: 10 lbs x 2
Minutes
Standing overhead press: 30 lb bells x 2 minutes AMRAP
Superman hold x 1 minute
Jump tuck: 2 minutes AMRAP
Russian Twist: 1 minute

Narkissos 08-31-2018 11:12 AM

14th February - in the morning.

1km run
2 min black panther challenge demonstration (dragon push up, plank with alternating toe touch, mountain climbers)

Heavy bag work - 'a lot'.

Skill work, hybrid moves, barbell complex - 'A bit'.

Saw doing a sick move... threw that in just for the sake of it.

Black panther fitness challenge part 2 - 7 minutes of:
Plank with toe touch
Dragon push ups
Mountain climbers
Heavy bag work
Bent over row or pullups


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