Narkissos: The 2008 Training journal
 

A new Year is here... and where am I?

Certainly not where i thought I'd be.

But... who can foresee injury?

No complaints here.. I've got life... I'm about full healed in some areas. Other areas I'll have to work around.

Wait.. scrap that.. who am i kidding? lol

I'm not anywhere near fully healed.. and i'm not sure i'll be 'healed' anytime soon.

2007.. i took the year off due to injury.. at least that's what i told myself.

I'm not sure that it wasn't self-pity that prevented me from competing.

Yes.. i was/am legitimately injured.. but i may've let myself off too easy.

My goals for this year are listed here: http://www.getnarked.net/forum/index...17281#msg17281

I'm currently investigating just how to go about doing so however.

Thankfully, I have 3 years of detailed training logs to review:

2005 Training journal
2006 Training journal
2007 Training journal

^^Been going over where I've come from... to get a better idea of where i need to go to 'get there'.

'There' being: muscular perfection lol.

I'm thinking that 2006 was my best training year... So I'm going to get back to that training style.

It'll mean that i'll have to re-arrange my life completely.. but, I think imma be up for that.

Viva 2008!

-CNS

Re: Narkissos: The 2008 Training journal
 

Best of luck in 2008, Nark! Looking forward to watching your log and progress!

Lift strong, boss!

Wednesday 2nd January 2008: Chest, shoulders, & triceps
 

Wednesday 2nd January 2008

7:30 p.m.

Chest; Shoulders; Triceps

General warmup: Push-ups:

3 sets: Bodyweight: 10 reps ea. set

Barbell Bench Press:

warm-up: 135 lbs: 7 reps

Set 1: 185 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 250 lbs: 3 reps

Incline Dumbbell Press/Push-ups [feet elevated] [Superset]:

Set 1: 60 lb dumbbells: 10 reps/ bodyweight: 8 push-ups
Set 2: 80 lb dumbbells: 6 reps/ bodyweight: 6 push-ups
Set 3: 80 lb dumbbells: 6 reps/ bodyweight: 6 push-ups (4 unassisted + 2 assisted)

Flat Fly:

Set 1: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 35 lb dumbbells: 4 reps; 20 lb dumbbells: 4 reps [drop-set]
Set 2: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 35 lb dumbbells: 4 reps [drop-set]

Barbell Shoulder Press: using bench sans back-support... Cleaning weight from thigh height to overhead

warm-up: bare bar: 10 reps

3 sets: 95 lbs: 10 reps ea. set

Tricep Pressdowns:

Set 1: 3 plates: 20 reps
Set 2: 4 plates: 15 reps
Set 3: 5 plates: 15 reps


Killer pump!

Friday 4th January 2008: Back & Biceps
 

Friday 4th January 2008

7:25 p.m.

Back; Biceps

General warm-up: Standing 45-degree Cable Row: Using and under-hand, inside-shoulder-width, grip

Set 1: 4 plates: 15 reps
Set 2: 6 plates: 15 reps
Set 3: 8 plates: 12 reps
Set 4: 10 plates: 5 reps; 8 plates: 5 reps [drop-set]


Machine Shrug:

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 15 reps
Set 3: 8 plates: 12 reps

Chins: bodyweight as sole resistance

3 sets: 6 reps ea. set

Bent-over Barbell Rows:**on a 6" block

3 sets: 135 lbs: 10 reps ea. set

**These were done on a 6" Platform..The bar was lowered to my instep on each rep. This facilitated a much-increased Range of Motion.

Low-Pulley Row:

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 10 reps
Set 3: 10 plates: 10 reps

Wide-grip Pulldown:

Set 1: 8 plates: 10 reps
Set 2: 10 plates: 10 reps
Set 3: 10 plates: 10 reps

One-arm Dumbbell Preacher Curl:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 25 lb dumbbell: 10 reps ea.
Set 3: 25 lb dumbbell: 10 reps ea.

Concentration Curls:**

3 sets: 15 lb dumbbell: 10 reps ea. set

**For some reason i'm very weak tru-out the middle-upper range of this exercise.. I had to self-spot from very early on. I'm not sure how to account for this... but i do believe it's always been so


This session could've been way better. The client i train with is definitely holding me back here

Monday January 7th: Legs
 

Monday January 7th

8:25- 9:00 p.m.

Legs

Comments: Hit 'em fast, hit 'em hard.. get outta there!

Leg-press:

warm-up: 180 lbs: 20 reps
warm-up: 180 lbs: 20 reps

Set 1: 360 lbs: 20 reps
Set 2: 540 lbs: 15 reps

Barbell Squats:**

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 6 reps [w/ belt & knee wrap]

**I used a bench set below parallel beneath me.. in case my patella slipped. It's still a worrying area for me. Knee wraps were used on the left knee on the last set to assist in stabilizing the area

Comments: It was a mistake to go to 315 lbs. Pre-injury i used to do multiple sets of 10 with this weight no problem. I'm far from recovered though.. so this left me w/ fluid in my injured knee..and pain.May have to consider mutiple sets of 225 for reps in the meantime.

Laying Leg-curls:

Set 1: 80 lbs: 15 reps
Set 2: 100 lbs: 12 reps [failure]
Set 3: 100 lbs: 10 reps [failure]
Set 4: 100 lbs: 9 reps [failure]

Standing Smith-machine Calf-raises:

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 10 reps
Set 3: 315 lbs: 10 reps


Short and painful session!

-CNS

Tuesday 8th January 2008: session aborted..
 

...Client cancelled.

I weighed in at 204 lbs tonight.

-CNS

Re: Narkissos: The 2008 Training journal
 

man i wish my intials were central nervous system :(

anyway...good luck with the goals...


ive kinna let myself go lately...but I really needed that. Ive been drinking too much...not eating how I should be..etc

lost a good amt of muscle and gained sum noticable fat..

so im right there with ya..need to get back on track

Re: Narkissos: The 2008 Training journal
 

SDFU and train

:P

Wednesday 9th January 208: Chest; Delts; Triceps; Abs
 

Wednesday 9th January 2008

7:30-8:40 p.m.

Chest; Delts; Triceps; Abs

General warm-up: Push-ups: On knuckles..[easier on wrists]

3 sets: bodyweight: 10 reps ea. set


Flat Bench Press:

warm-up: 135 lbs: 6 reps

Set 1: 185 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 250 lbs: 3 reps [w/ 2 assists]

[45-degree] Incline Dumbbell Bench Press:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 80 lb dumbbells: 6 reps

[30-degree] Incline Barbell Bench: To throat...

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 3 reps
Set 3: 135 lbs: 7 reps [failure]

Comments: By this time my delts were exhausted for some reason...

Seated Dumbbell Shoulder Press:

Set 1: 60 lb dumbbells: 8 reps
Set 2: 60 lb dumbbells: 5 reps; 40 lb dumbbells: 4 reps [dropset]
Set 3: 60 lb dumbbells: 34reps; 40 lb dumbbells: 4 reps [dropset]

Bent Lateral Raise:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 40 lb dumbbells: 10 reps; 20 lb dumbbells: 5 reps
Set 3: 60 lb dumbbells: 4 reps; 30 lb dumbbells: 4 reps

Seated Dumbbell Shrug:

Set 1: 80 lb dumbbells: 12 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 80 lb dumbbells: 8 reps

Parallel Bar Dip & Bench Dip Superset:

Set 1: bodyweight: 12 reps / bodyweight: 10 reps
Set 2: bodyweight: 10 reps / bodyweight: 8 reps
Set 3: bodyweight: 8 reps / bodyweight: 8 reps

Stability ball crunches:

3 sets: 15 reps

Stability ball leg raises

3 sets: 8 reps ea.



Killer session!

-CNS

Re: Narkissos: The 2008 Training journal
 

^ Definitely looks like a killer session, Nark!

How much "rest time" between sets do you figure take? All that in 70 minutes must leave you gassed by the end! Looked like a great w/o, bro!