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Narkissos: Training Log 2005 [pre & post-contest]
Monday April 11th 2005
Shoulders, Back, Biceps... Back: Chins: 5 sets rep till failure Bent-over Barbell Row: Set 1 135lbs 15 reps Set 2 195lbs 15 reps Set 3 (drop set: from) 5 reps @225lbs (to)- 5 reps@135 lbs Set 4 195lbs 10 reps Deadlifts: (forgot my straps at home so my poundage suffered) Set 1 135lbs 8 reps Set 2 225lbs 8 reps Set 3 315lbs 6 reps set 4 365lbs 2 reps Shoulders: Power Clean: 3 sets 135 pounds rep till failure Standing Shoulder Press 3 sets 135 pounds rep till failure Bent Lateral Raises: Set 1: 30lb dumbells 15 reps Set 2: 40lb dumbells 12 reps Set 3: 60 lb dumbells(drop set) rep till failure... drop to 30lb dumbells...rep till failure Set 4: 60 lb dumbells(drop set) rep till failure... drop to 40lb dumbells...rep till failure Biceps: Standing Barbell Curl 4 sets 105 pounds rep till failure |
Re: Narkissos: Training Log 2005
Tuesday 12th April
Started Dieting today...energy low... No carbs 'cept PWO (workout started at 8:30 p.m.) Leg, Chest, triceps Legs: Squats Set 1: 140 pounds 15 reps Set 2: (dropset) 320 pounds (3 reps)...230 pounds (4 reps) Set 3: (dropset) 320 pounds (2 reps)... 230 pounds (4 reps) Front Squat Sets 1-3: 140 pounds 6 reps Set 4: 190 pounds 3 reps Seated Leg-curl Set 1: 45 pounds 15 reps Set 2: 90 pounds 12 reps Set 3: (dropset) 115 pounds (5 reps)... 70 pounds (10 reps) Set 4: (dropset) 115 pounds (15 reps)... 70 pounds (8 reps) Standing Calf-raise Set 1: 90 pounds 25 reps Set 2: 180 pounds 21 reps Set 3: 270 pounds 15 reps (rest, pause) SEt 4: 270 pounds 12 reps (rest, pause) Set 5: 270 pounds 12 reps (rest,pause) Chest Smith Machine...Flat press to throat... 5 Sets: Negatives Smith Machine Inclines 4 sets: Rep till failure Triceps Skull Crushers 4 sets: Rep till failure |
Re: Narkissos: Training Log 2005
Wednesday 13th April
Rest.... |
Re: Narkissos: Training Log 2005
Thursday 14th April
Shoulders, Back, and Biceps Today's repeat of Monday's workout is with different emphasis. Monday's session emphasized back..whereas this put SHoulders foremost in the workout. Shoulders Power Clean (preceded by 3 warmup sets with the bare bar) Set 1: 125 lbs: 8 reps Set 2: 175 lbs: 5 reps Set 3: 215 lbs: 2 reps (personal record) Set 4: 215 lbs: 2 reps (personal record) Standing Barbell Shoulder Press (no warm-up necessary) Set 1: 125 lbs: 12 reps Set 2: (dropset) 175 lbs: 2 reps... 125 lbs: 6 reps Set 3: (dropset) 175 lbs: 2 reps... 125 lbs: 7 reps Set 4: 125 lbs: 8 reps (total muscular failure) Standing Side-Lateral Raises Set 1: 30 lb dumbells: 8 reps Set 2: 40 lb dumbells: 8 reps Set 3: 40 lb dumbells: 8 reps Set 4: 40 lb dumbells: 8 reps Back Chins 4 sets: rep til failure Deadlifts Set 1: 305 lbs: 5 reps Set 2: 395 lbs: 3 reps Set 3: 395 lbs: 1 rep Set 4: 305 lbs: 6 reps (total muscular failure) Bent Over Barbell Rows Set 1: 125 lbs: 12 reps Set 2: 175 lbs: 8 reps Set 3: 195 lbs: 6 reps Set 4: 195 lbs: 6 reps (mental failure) Biceps Standing Barbell Curl (olympic bar) 3 sets: 125 lbs: 6 reps each set Set 4: 125 lbs: muscular failure @ rep 5 One-arm Dumbell Preacher Curl Set 1: 20 lb dumbell: 12 reps (each arm) Set 2: 30 lb dumbell: 8 reps (each arm) Set 3: 30 lb dumbell: 6 reps (each arm) Set 4: 30 lb dumbell: 6 reps (each arm) SideNote: Getting back to this high-volume approach has been a mental challenge moreso than a physical one. Training is restricted to 3 days a week...due to friday and saturday nite's long shift hours reducing possible recovery time. Thus Monday's workout will be Legs, Chest and tricep...and the following Monday SHoulder Back and Biceps Thus this week...shoulder back and biceps will get hit twice...and only once is next week's cycle....The reverse will be true of the antagonising muscle groups shoulder back and biceps ~Nark |
Re: Narkissos: Training Log 2005
Friday,Saturday, Sunday (15th,16th,17th rest)
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Re: Narkissos: Training Log 2005
Monday 18th April
Training from this point on has been erratic...as this is exam time Chest & Tris Exercises: Chest Flat Smith Machine Bench Press: 4 sets Flat Smith Machine Bench Press: 4 sets Flat Smith Machine Bench Press: 4 sets Tris Over head tricep Extension: 4 sets (maximum weight 100lb dumbell) Bench dip: 4 sets (maximum weight 135 lbs suspended on lap) Tricep Press-downs: 4 sets |
Re: Narkissos: Training Log 2005
Tuesday 19th April
Legs: (quads/hams/calves) Warm up to leg-training: Front Squat: 125 lbs: 2 sets Squats: Set 1: 125 lbs: 15 reps Set 2: 205 lbs: 12 reps Set 3: 295 lbs: rep til failure Set 4: 295 lbs: rep til failure Set 5: 315 lbs: rep til failure Set 6: 295 lbs: rep til failure Seated Leg-Curl 4 sets: 90 lbs Standing Calf-raise: Set 1: 180 lbs Set 2: 270 lbs Set 3: 360 lbs Set 4: 410 lbs Set 5: 360 lbs Seated Calf-Raise 4 sets: 150 lbs (dropsets) |
Re: Narkissos: Training Log 2005
Wednesday April 20th
Rest... |
Re: Narkissos: Training Log 2005
Thursday 21st April
Shoulders Power Clean: Set 1: 115 lbs Set 2: 195 lbs Set 3: 195 lbs Set 4: 115 lbs Standing Barbell Shoulder-press: Set 1: 115 lbs Set 2: 165 lbs..dropset to 115 Set 3: 115 lbs Set 4: 115 lbs Seated Bent Laterals: 4 sets Seated Lateral Raises: 4 sets |
Re: Narkissos: Training Log 2005
Friday, Saturday (22nd, 23rd April) rest
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