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

Narkissos 03-07-2011 08:17 AM

Thursday 29th jan 2011

Laterals:

2 x 10s x 15

Machine shrug:

3 x 10 plates: 20

Alternating bb press:**

2 x 95 x 10 reps
3 x 85 x 8 reps

**in front + behind = 1 rep

Db curl-to-press:

2 x 35s x 8
2 x 50s x 5

Behind the neck pull-up:

3 x bw x 5


Face pull:

3 x 4 plates x 15 reps

Snatch:

3 x 95 x 8 ea

Narkissos 03-07-2011 08:19 AM

Monday 31st jan 2011 - hams, arms, abs

Laying leg curl

3 x 100 x 15

Hyperextension:

3 x bw x 15


Single leg curl:

4 sets: 3 x 8ea

Decline bb press:

4 x 135 x 15
6 x 135 x 10

Chins (palms touching) + decline sit-up:

5 sets: 6 chins + 10 sit-ups

Parallel bar dip + decline sit-up:

3 sets: 10 dips + 10 sit-ups

Duration: 40 mins

Narkissos 03-07-2011 08:21 AM

Log updated for Month of January 2011.

Not logged: Bootcamp every Sunday; some core/plyo/conditioning work on off days.

Narkissos 03-07-2011 08:49 AM

Wednesday 2nd February 2011 - legs

V squat:


2 x 90 x 20
270 x 10
2 x 500 x 8

Barbell Front squat

275 x 2
275 x 2
315 x 1 (raw)
335 x 1 (raw)
365 x 0 (aborted)
315 x 2
225 x 5

Leg press:

360 x 25
540 x 20
540 x 25
540 x 30

Dumbbell jumping squats:

3 x 15 lb dumbbells: 10 reps ea

Narkissos 03-07-2011 08:51 AM

Friday 4th February 2011 - back

Session duration: <>35 mins

Low pulley row:

2 x Stack x 15
3 x Stack x 10

Behind the-neck pulldown:

3 x 10 x 8
2 x 10 x 6

V-bar pulldown: (sitting on floor)

8 x 12
10 x 10
3 x 12 x 6

Machine shrug:

12 x 15
14 x 10
3 x 16 x 8

Machine bent over row:

3 x 8 x 8

Chins: pinkies touching

2 x bw x 5
3 x Bw x 4

Narkissos 03-07-2011 08:54 AM

Saturday 5th february 2011

Behind the neck press

Bar x 20
2 x bar x 10
2 x 95 x 8
3 x 95 x 6
115 x 4
135 x 4
155 x 2

OverHeadPress

155 x 4
2 x 185 x 3
205 x 1
225 x 1

Cable curl + tricep pressdown:

4 x 10 | 4 x 10
5 x 10 | 5 x 10
4 x 10 | 5 x 10
2 sets: 4 x 10 | 6 x 10

Single-leg calf press

3 x 90 lbs x 20 reps ea leg
3 x 180 lbs x 10 reps ea leg
270 x 10 reps ea leg

PWO shake ...followed by 3 hours of karate.

Narkissos 03-07-2011 08:57 AM

Monday 7th feb 2011 - chest

Flat fly

20s x 35
35s x 35
50s x 30
35s x 30

Decline barbell bench press

135 x 20
185 x 12
205 x 8
225 x 5
135 x 30

Cable crossover:

5 sets: 5 plates: 15 reps

Push-ups: 50 reps on knuckles

Narkissos 03-07-2011 09:00 AM

Wednesday 9th february 2011 - legs

Barbell calf

Bar x 20
225 x 20
405 x 15
405 x 10

Seated calf:

135 x 12
180 x 8
225 x 6

Calf press: leg press station

450 x 15
630 x 12
810 lbs x 8

Laying leg curl:

100 x 15
100 x 15
150 x 10


Horizontal hyperextension:

3 x Bw x 20


Barbell front squat ATG:

275 x 1
275 x 1
225 x 6
225 x 6
225 x 4
225 x 4

Narkissos 03-07-2011 09:03 AM

Saturday 12th February 2011

Barbell shrugs:

3 x 115 x 20
2 x 185 x 10
2 x 255 x 6

Machine OverHeadPress:

4 x 20
5 x 10
6 x 10
7 x 10
8 x 8
10 x 6

Behind neck pull-up:

2 x Bw x 6
3 x Bw x 5
5 x Bw x 4

Arnold press:

35s x 15
50s x 12
70s x 4

One-arm db row:

3 x 110 lb db: 6 reps ea

Narkissos 03-07-2011 09:05 AM

Monday 14th February 2011

General warm-up - overhead press

Bar x 15
2 x bar x 10

Flat dumbbell fly:

3 x 50s x 15
7 x 50s x 10

Decline press:

135 x 10
4 x 205 x 5

Dips:

Bw x 12
4 x bw x 8

Abs circuit

Military crawl: around gym
Cat crawl: around gym
Wall sit w/ leg lift: 30 reps ea leg
Plank: 1 minute


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