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)

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