Nark's Training Log - 2016
 

Weight presently? -- 224 lbs
Height: -- 5' 8"

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2016.

I've lived to see another year.

Life in 2015 was hard, but fruitful. Training was ok. Better some days. Awesome on some. Horrible on others.

Was diagnosed with arthritis in my hips, after a few months of debilitating pain. I figured lifestyles factors (namely poor stress management) caused it. I felt the changes happening. Like, inside my body, I kinda knew what was going on... but I also figured that I could dial it back at any point.

Kinda the way an addict claims that (s)he can quit whenever they want.

I'm pretty good shape mind you. Not stage-ripped... but solid and decently lean.

That won't be enough this year though.

I've dedicated a lot of time to people, my business, family etc. ...and I don't regret that.

But, this year, I'm giving a bit more of me... to me.

àṣẹ

4th January

Not a good day for eating. Actually? It was pretty horrible. 6:41 p.m. now. Only one meal in for the day... and none of this was on purpose.

One day at a time I suppose.

NB: Glass of wine before training.

Standing overhead press:
3 sets: 95 lbs x 10 reps each
3 sets: 115 lbs x 10 reps each
3 sets: 135 lbs x 6 reps each
3 sets: 155 lbs x 4 reps each
3 sets: 185 lbs x 2 reps each (strict press... REALLY beat up my abs)

barbell standing calf raise:
3 sets: 185 lbs x 15 reps each
3 sets: 275 lbs x 10 reps each

deadlift:
2 sets: 135 lbs x 6 reps each
2 sets: 225 lbs x 6 reps each
2 sets: 295 lbs x 3 reps each

365 lbs x 3 reps
415 lbs x 1 rep
465 lbs x 1 reps

Comments: haven't lifted heavy in months. And it felt like shit... being in such a hypocaloric state.

Barbell Curl:
5 sets: 80 lbs x 8 reps each

Roman Chair Sit-up:
5 sets: 10 reps each

Pretty decent session overall. :hello:

5th January - I rested today.

6th January
Standing single leg curl:3 sets: 30 lbs x 10 reps each
3 sets: 40 lbs x 10 reps each
2 sets: 50 lbs x 10 reps each


Lying leg curl:
8 plates x 8 reps
10 plates x 8 reps
12 plates x 8 reps


Leg extensions:
8 plates x 10 reps
10 plates x 10 reps
12 plates x 10 reps
14 plates x 10 reps


Barbell squat: ass to calves
3 sets: 135 lbs x 6 reps each
3 sets: 185 lbs x 4 reps each (w/ 5 second hold at max stretch on each rep)
3 sets: 225 lbs x 2 reps each (w/ 10 second hold at max stretch on each rep)

NB: My hamstrings aren't lagging... but, as they can never be too big, I'm seeking to improve them. (That and the fact that, by targeting them first, my knees get properly warmed up... and stay pain-free)

7th January

Training in a fasted state. Yay me! :plaugh:

General warm-up:
barbell overhead press: 4 sets: 45 lb bar x 10 reps each

Superset:
s1:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 95 lbs x 10 reps

s2:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 95 lbs x 10 reps

s3:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 115 lbs x 10 reps

s4:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 135 lbs x 10 reps

s5:
lateral raise: 24 lb bells x 10 reps
standing overhead press: 135 lbs x 8 reps

s6:
lateral raise: 24 lb bells x 15 reps
standing overhead press: 135 lbs x 6 reps

NB: my delts are so swollen right now, it feels like that one time I gave the wrong answer in class.

s7:
lateral raise: 24 lb bells x 18 reps
standing overhead press: 95 lbs x 12 reps

Comments: there was nothing at all pleasant about this. The burn in my delts feels like my punishment for wanting to be better. I'm sorry delts. I'm fucking sorry. :help:

Kettlebell shrugs:
50 lb bells x 30 reps
50 lb bells x 20 reps
50 lb bells x 20 reps

superset: 3 rounds
Barbell upright row: 95 lbs x 10 reps
strict bent lateral raise: 24 lb bells x 10 reps

superset: 3 rounds
skipping: 100 reps
bodyweight push-ups: 20 reps

addendum:
paused flat bench press:
3 sets: 135 lbs x 10 reps each**

**with a 5 second hold at the bottom of the movement, just shy of touching the pecs.

Overall... a pretty decent session.
Working on dedicating more time to myself in 2016... one step/day at a time.

8th January

prologue: hit the bar late last night after work. Got super-smashed. skipped the gym @ 7 a.m. - Trained clients as normal instead. Put in my workout (fasted) after my morning clients.

Bodyweight: 221.4 lbs

Pull-ups:
s1: bodyweight x 11 reps
s2: bodyweight x 8 reps
s3: + 25 lbs x 5 reps
s4: + 25 lbs x 5 reps
s5: + 25 lbs x 4 reps
s6: + 25 lbs x 4 reps
s7: + 25 lbs x 4 reps (ROM is starting to fade here)
s8: bodyweight x 5 reps
s9: bodyweight x 5 reps
s10: bodyweight x 5 reps

one-arm row:
2 sets: 100 lb kettlebell x 6 reps each

NB: wasn't the weight that was a concern per se... but, rather, the awkwardness of the kettlebell. It's definitely a different type of beast.

yates row:
225 lbs x 5 reps
275 lbs x 3 reps
225 lbs x 5 reps
225 lbs x 5 reps

push-up quadruped hip extension hybrid:
2 sets: 10 reps each

Overall, a pretty great session.

13th January
Standing calf raise:5 sets: 200 lbs x 20 reps each

Pull-ups: bw x 220 lbs
Bw x 8
Bw x 6
Bw x 5

Low pulley row: v-handle
3 sets: 200 lbs x 8 reps each

Lat pulldown: v-handle
160 lbs x 8 reps
180 lbs x 5 reps; 160 lbs x 3 reps (drop-set)

Pec dec:
3 sets: 100 lbs x 10 reps each

Dumbbell flat bench press:
75 lb bells x 10 reps
75s x 8 reps
75s x 6 reps

Push-ups:
3 sets: bodyweight x 20 reps each

One-arm dumbbell row:
2 sets: 100 lb bell x 100 reps each


15th January
Prologue: calves so fucking sore

Bodyweight hyperextension:
4 sets: 15 reps each

Standing single leg curl:
4 sets: 50 lbs x 8 reps each leg

Stiff leg deadlift:
3 sets: 135 lbs x 15 reps each

Lying leg curl:
2 sets: 12 plates x 8 reps each

Machine seated overhead press:
120 lbs x 15 reps
120 lbs x 15 reps
140 lbs x 15 reps
160 lbs x 15 reps
180 lbs x 15 reps

Chin-ups:
3 sets: bodyweight x 6 reps each

Arnold press:
50 lb bells x 12 reps
60 lb bells x 6 reps
60 lb bells x 6 reps

19th January

1km run x 1 round

good mornings:
45 lbs x 20 reps
65 lbs x 20 reps
65 lbs x 20 reps

standing glute kickback:
2 sets: 20 lbs x 20 reps each leg

stiff leg deadlift:
2 sets: 135 lbs x 20 reps each

barbell bent over row:
2 sets: 135 lbs x 20 reps each

hang clean: 20 reps rest-pause

barbell standing calf raise:
2 sets: 135 lbs x 30 reps each

LOL. I like it!

Just keeping it real. :ha:

20th January 2016
Seated lateral raise:2 sets: 20 lb bells x 15 reps each


Front raise:
2 sets: 20 lb bells x 15 reps each


Arnold press:
3 sets: 50 lb bells x 10 reps each


Feeling especially weak today


Barbell bench press: pec-width grip
3 sets: 135 lbs x 8 reps each
2 sets: 185 lbs x 6 reps each


Incline barbell bench press:
3 sets: 135 lbs x 10 reps each


Cable crossover:
50 lbs x 12 reps
60 lbs x 12 reps
70 lbs x 10 reps


Tricep pressdown:
60 lbs x 15 reps
70 lbs x 10 reps
80 lbs x 8 reps


Bodyweight push-ups:
3 sets: 12 reps each


1km run x 1 round




22nd January
Standing single leg curl:45 lbs x 12 reps each
55 lbs x 10 reps each
70 lbs x 13 reps each


Lying leg curl:
3 sets: 12 plates x 8 reps each


Leg extension:
8 plates x 20 reps
10 plates x 20 reps
12 plates x 20 reps


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


Barbell standing calf raise:
2 sets: 135 lbs x 20 reps each
2 sets: 225 lbs x 15 reps each


Machine seated overhead press:
150 lbs x 20 reps
170 lbs x 15 reps
200 lbs x 15 reps


Tricep pressdown:
70 lbs x 12 reps
80 lbs x 10 reps
90 lbs x 8 reps


Standing cable curl:
3 sets: 100 lbs x 12 reps each


Push-ups: bodyweight
3 sets: 20 reps each

25th January -
After my last client tonight, I decided to squat.

Numerous sets later, still warming up, my joints and target musculature still felt "cold"... whilst my back felt tired. Got up to 185 lbs before I decided it wasn't worth it.


26th January
Ran 1 km and did burpees with a client.

Nothing to write home about.


27th January
Lateral raise:
20 lb bells x 15 reps
25 lb bells x 10 reps
35s x 8 reps; 25s x 8 reps; 20s x 8 reps (dropset)

Barbell curl:
95 lbs x 8 reps
95 lbs x 8 reps
95 lbs x 6 reps

Incline barbell bench press:
135 lbs x 6 reps
155 lbs x 6 reps
185 lbs x 6 reps
135 lbs x 8 reps

pull-up: @bodyweight
6 reps
5 reps
5 reps

Flat bench press:
135 lbs x 15 reps
135 lbs x 12 reps
135 lbs x 10 reps

Superset:
S1:
V handle pulldown: 160 lbs x 8 reps
Low pulley row: 160 lbs x 8 reps

S2:
VHPD: 180 lbs x 8 reps
LPR: 160 lbs x 8 reps

S3:
VHPD: 200 lbs x 5 reps
LPR: 160 lbs x 8 reps


Superset: 3 rounds
Pec dec: 100 lbs x 10 reps
Push-up: bodyweight x 12 reps

Circuit:
S1:
Barbell calf raise: 135 lbs x 20 reps
Calf press on hack squat station: 90 lbs x 15 reps
Seated calf raise: 50 lbs x 10 reps

S2:
BCR: 135 lbs x 20 reps
CP: 180 lbs x 12 reps
SCR: 50 lbs x 10 reps

S3:
BCR: 135 lbs x 25 reps
CP: 180 lbs x 10 reps
SCR: 50 lbs x 10 reps


Good session