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-   -   Narkissos's 2011 Training Log (http://www.getnarked.net/forum/showthread.php?t=14246)

Narkissos 08-15-2011 04:43 PM

Tuesday 26th april 2011

"Delts/triceps"

Warm-up:
Facepulls:
3 sets: 3 plates: 25 reps ea

Lateral raise:
15s x 20 reps
20s x 12
25s x 10; 15s x 10

Workout:
Overhead press:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
95 x 8
95 x 10
95 x 10
95 x 10
95 x 10

These burned like a motherfucker...even tho they were 'heavy' per se. Goals for today? 8-12 reps per movement...avoiding aggravating injuries. So far so good. Nasty pump! ...even in my forearms.

Smith shrug:
105 lbs x 20 reps
175 lbs x 15 reps
175 lbs x 12 reps
195 lbs x 8 reps
245 lbs x 8 reps

Some shoulder discomfort/pain here, but not debilitating

Smith CGB
105 x 15reps
105 x 15reps
105 x 10reps

Weird chest pump. Not comfortable

Triceps pressdown:

4 plates x 20 reps
6 plates x 15 reps
8 plates x 10 reps


One-arm french press:
3 sets x 25 x 8 reps ea

Narkissos 08-15-2011 04:44 PM

Tuesday may 3rd 2011

"Push"

Lateral raise:
4 sets: 12lb dumbbells: 20 reps ea

Machine ohp
4 plates: 10 reps
4 sets x 6 plates x 10 reps

Cable upright row:
4 plates x 12
6 plates x 10
8 plates x 6
6 plates x 10
6 plates x 10

Smith machine behind the back shrug
3 sets: 195 lbs x 15 reps
2 sets: 195 lbs x 10 reps

Flat cg bench: pec width
135 x 10
4 sets: 185 x 6

Cable crossover
5 plates x 12
5 plates x 12
7 plates x 8
5 plates x 10

Dumbbell fly:
70 lb dumbbell: 6 reps**

**felt bad in the shoulder...so aborted

Push-ups: executed on knuckles

Bw x 20
Bw x 20
Bw x 20
Bw x 20
Bw x 20
Bw x 20

Feet-elevated push-ups: executed on knuckles

Bw x 10
Bw x 8
Bw x 10
Bw x 10

12" box

One-arm bench push-up: 6" block

2 sets: Bw x 8 ea

Narkissos 08-15-2011 04:44 PM

Wednesday may 11th 2011

"Push"

Push-ups on knuckles
Bw x 200 reps

Barbell floor press:
135 lbs x 50 reps

Dumbbell flat fly:
50 lb dumbbells: 50 reps

Push-press:
115lbs x 50 reps

Bench dips
Bw x 100

Plank w/ shoulder tap:
50 taps ea side

Cardio: 30mins: treadmill

Narkissos 08-15-2011 04:45 PM

Thursday 12th may 2011

"Legs"

Laying leg curls

100 x 15
100 x 15
120 x 12
130 x 10
130 x 10

Leg press:
360 x 50
450 x 30
630 x 20
810 lbs x 10 reps
900 lbs x 10

Squat

135 x 5
225 x 5
365 x 5

Barbell calf raise:

3 x 365 x 10reps ea

Leg press calf raise:

3 x 630 lbs x 15 reps

Donkey calf raise: 165 lb woman

3 x 22 reps

Narkissos 08-15-2011 04:45 PM

Saturday 14th May 2011

Barbell ohp

3 x bar x 12
3 x 115 x 6
135 x 6
185 x 3
205 x 1

Dumbbell press:

70s x 10
90s x 4; 70s x 4
70s x 6
70s x 3; 50s x 3

Machine shrug:

14 plates x 12
2 x stack x 8 reps

Behind the neck pull-ups:

3 x bw x 6 reps ea

T-bar row: v-handle

175 lbs x 8
205 lbs x 8
240 bs x 3; 175 lbs x 5

One-arm dumbbell row:

115 lb dumbbell x 8 ea
125 lb dumbbell x 6 ea
125 lb dumbbell x 6 e

Decline dumbbell pullover

3 sets x 80 lb dumbbell x 12 reps ea


Close-grip chin: pinkies touching

3 x bodyweight x 6 reps ea

Push-ups: 75 reps on knuckles

Narkissos 08-15-2011 04:46 PM

Monday 16th may 2011 - me + katrina brathwaite

Kat: 15 mins treadmill: warm-up

Circuit:
50 jumping jacks
50 squats
50 jumping jacks
20 jumping squats
50 jumping jacks

Circuit:
Farmer's walk: 1 trip across gym (me: 115 lb dumbbells; kat: 35 lb dumbbells)
Squat press: 10 reps (me: 50s; kat: 12s)
Box jumps: 15 reps (me: 5 blocks high; kat: 1 block high)

Conditioning 1:

Cat crawl: 40 meters

Plank w/ shoulder tap: 30 reps ea side
Lateral plank walk on to and off platform: 10 reps**: 3 rounds

**1 rep = lateral plank walk... 6 steps...2 steps onto a platform

Push-ups: 50 reps (me: staggered with platform, 25 on each arm; kat: female push-up position)

Sit-ups: 30 reps
Reverse crunch: 30 reps

Stretching 10 mins

Narkissos 08-15-2011 04:46 PM

Monday 16th May - pm workout

Chest; back; arms; calves

Warm-up

60 push-ups
12 behind the neck pull-ups
22 chins

Flat fly:

80s x 8
100s x 4
80s x 6
80s x 6

V-handle pull-up
Bw x 8
Bw x 6
Bw x 6

Flat dumbbell press:

3 sets x 100 lb dumbbells x 4 reps ea

Behind-the-neck pulldown:
120 x 15
130 x 12
140 x 10
150 x 7; 120 x 5

Throat prone

3 sets: 135 lbs x 8 reps
185 lbs x 4 reps


Standing torso-angled cable row

100 lbs x 15 reps
120 lbs x 12 reps
150 lbs x 10 reps

Torso-angled Cable shrug:
150 lbs x 20 reps
200 lbs x 10 reps
200 lbs x 10 reps

Tricep pressdowns:

100 lbs x 20 reps
150 lbs x 15 reps
150 lbs x 15 reps

Cable curls:
100 lbs x 10 reps

^aborted...machine broke

Standing barbell curl:

115 lbs x 6 reps
115 lbs x 6 reps
135 lbs x 6 reps

Smith machine calves

45 lbs x 12 reps
135 lbs x 10 reps
225 lbs x 10 reps
315 lbs x 10 reps
405 lbs x 8 reps

Seated angled calf raise

450 lbs x 10 reps
450 lbs x 8 reps
450 lbs x 8 reps

Headstands:

4 sets x failure

Narkissos 08-15-2011 04:47 PM

May 17th 2011

Light Delts (recovery)

Straight arm 180degress lateral raise:
2 sets: 12 lb dumbbells: 20 reps ea

Dumbbell front raise:
2 sets: 2 sets: 12 lb dumbbells: 15 reps ea

Cable upright row:
4 plates: 20 reps
5 plates: 15 reps
6 plates: 10 reps

Behind the neck press:
85 lbs x 15 reps
115 lbs x 5 reps
115 lbs x 4 reps

Machine overhead press:
5 plates: 10 reps
5 plates: 10 reps
5 plates: 10 reps

Behind-neck machine press:
5 plates: 8 reps
5 plates: 8 reps
5 plates: 10 reps

Arnold press:
35s x 12
35s x 10
35s x 12

Decline crunch
3 sets: 20 reps ea

Dumbbell side bends:
3 sets: 50 lb dumbbells: 20 reps ea

Plank:
Set 1: 1 min
Set 2: 1:30 min
Set 3: 1 min

Headstand
Set 1: 20 secs

Narkissos 08-15-2011 04:47 PM

Wednesday 18th May 2011

Knee-ins:
3 sets: 20 reps ea

Decline sit-up w/ toe touch:
3 sets: 15 reps ea

Hanging leg raise: alternating legs - "bicycle"
3 sets: 15 reps ea

Crunches:
3 sets: 20 reps ea

Laying leg curls:

3 sets x 100 lbs x 15

Hyper-extensions: body parallel to floor

1 set x bw x 20 reps

**aborted after this set...kept squeezing my nuts

Single-leg curl:

Set 1: 4 plates: 10 reps ea
Set 2: strained hamstring...aborted

Leg press:
360 x 30
450 x 30
720 x 30

Donkey calf raise:
185 lb person x 15 reps
185 lb person x 20 reps
185 lb person x 25 reps

Adductor:
80 lbs x 20
100 lbs x 20
130 lbs x 20 reps

Barbell Front squat:
135 lbs x 8 reps
225 lbs x 4 reps
275 lbs x 1 rep

Narkissos 08-15-2011 04:48 PM

Thursday 19th may 2011 - am

"Iight chest"

Decline dumbbell press:

3 sets: 50 lb dumbbells: 25 reps ea
70s x 12
80s x 8
90s x 5

^^100 reps total

Low incline dumbbell press
3 sets: 70s x 10 reps

45degree incline barbell press:
135 lbs x 10 reps
155 lbs x 8 reps
185 lbs x 6 reps (4 + 2 assists)

Decline barbell press:
3 sets: 185 lbs x 4 reps


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