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Narkissos 03-07-2011 07:51 AM

Narkissos's 2011 Training Log
 
Wednes 4th jan 2011

Alt dumbbell curl:

35s x 15
35s x 10
35s x 10

Parallel bar dip:

Bw x 15
Bw x 15
Bw x 12

Cable curl

5 x 10
7 x 8
7 x 6

Tri pressdown

7 x 12
7 x 10
7 x 10

One arm db preacher

3 x 25 x 8ea


Decline bench

135 x 20
205 x 8
205 x 6


Chins:

3 sets: Bodyweight: 4 reps ea


Decline fly:

50s x 12
50s x 15
70s x 6

Bb front squat ATG:

5 x 135 x 10

Narkissos 03-07-2011 07:53 AM

Monday 10th jan 2011

Overhead press

3 x bar: 15 reps
2 x 95 lbs x 10 reps
135 x 5
185 x 3
2 x 225 x 1

Behind the neck pull-up

3 x bw x 5

Flat dumbbell bench:

80s x 12
80s x 10
80s x 8
2 x 80s x 6

Db shrugs:

80s x 20
80s x 15
2 x 80s x 12
2 x 80s x 10

Flat fly

50s x 15
2 x 65s x 6
2 x 50s x 10

Straight arm lateral raise: to overhead

2 x 15s x 10
3 x 15s x 8

Push-ups:

50 reps

Barbell curl + pike push-up:

95 lbs x 8 | 12 reps
95 lbs x 8 | 10 reps
95 lbs x 8 | 10 reps

Roman chair sit up:

3 x bw x 15 reps

Narkissos 03-07-2011 07:55 AM

Wednesday 12th jan 2011

Abductors:

150 x 40
150 x 30
150 x 25

Laying leg curls

2 x 100 x 15
3 x 100 x 10

Laying single leg curl

3 x 3 plates x 8 ea leg

Leg press:

3 x 450 x 20

Barbell hip thrusts

2 x 95 x 15

Lunge

95 x 7ea
95 x 6ea
95 x 5ea

Decline crunch:

3 x bw x 20

V squat
3 x 270 x 8 below parallel

Reverse v squat:

3 x 90 x 8 atg


Leg press calf raise

360 x 20
450 x 20
540 x 20
680 x 15


Smith calf raise

105 x 20
195 x 20
3 x 285 x 12

Foot-elevated push-ups: 55 reps
Push-ups: 45 reps

Narkissos 03-07-2011 07:56 AM

Thursday 13th jan 2011

Overhead press

Bar x 15
95 x 15
95 x 15
145 x 5
145 x 5
195 x 2
195 x 2
145 x 10

Behind the neck press:

3 x 95 x 12


Lumberjack press

45 x 15ea
70 x 12ea

Behind the neck pull-up


35 x 3; bw x 3
3 x 35 x 2; bw x 3

Box squat:

365 x 15
315 x 10
415 x 4
485 x 4
555 x 2

Front box squat:

275 x 8
315 x 6
365 x 6

Sprints: 4 mins

Narkissos 03-07-2011 07:58 AM

Monday 17th jan 2011

Overhead press:

3 x 95 x 12

Flat db:

80s x 8
85s x 15
100s x 8
110s x 6

Decline db:

110s x 5
110s x 5
110s x 5


Parallel bar dips:

3 x bw x 10

Cable crossover

4 x 5 plates x 12


Cross-bench pullover:

50 x 20
70 x 12
70 x 12

Reverse crawls up stairs: 2 sets

Box jumps: 3 sets

Narkissos 03-07-2011 08:00 AM

Tuesday 18th january 2011

General warm-up - Overhead press:

3 x bar x 15
3 x 95 x 10

Behind the neck pull-up:


5 x bw x 5 reps


Low-pulley row:

5 x stack x 10


Kneeling supinating pulldown:

6 x 15
8 x 12
10 x 10

Bb yates row: overhand grip

3 x 205 x 15

Assorted Core work: 10 mins

Db shrugs:

2 x 80s x 20

1-arm db shrug:

80 x 20 ea arm


Zercher deadlift:

95 x 15
95 x 10
95 x 10

Assorted core work + punching-bag work: 30 mins

Narkissos 03-07-2011 08:03 AM

Wednesday 19th jan 2011

Box squat:

315 x 5
315 x 10
405 x 5
455 x 4
405 x 5
405 x 5

(Low) Box (front) squat:

225 x 4
225 x 3
225 x 2

NB: sets weren't done til failure.. But til lower back complained

Jumping squats:

15s x 10 reps
20s x 10 reps
20s x 10 reps
20s x 10 reps
20s x 10 reps

Barbell calf raise:

225 x 15
225 x 15
225 x 15
225 x 15

Seated calf:

90 x 20
135 x 10
180 x 10

Laying leg curl:

3 x 150 x 6

Lateral squat + wide squat:

1 set: 5 reps**

**1 rep = left lateral squat + right lateral squat + wide squat

Bulgarian split squat:

1 set: 95 lbs: 4 reps

Decline crunches:

5 x 15

Narkissos 03-07-2011 08:09 AM

Friday 21st jan 2011

Snatch

2 x bar x 10
2 x 95 x 8
135 x 4

Hang cleans:

185 x 5
195 x 4
205 x 3
225 x 1

Chins (pinkies touching) + parallel bar dip:

5 Sets: Bw x 6 + 10 dips

Knee-ins: 200 reps (hip flexor death!!!)

Narkissos 03-07-2011 08:13 AM

Tuesday Jan 25th 2011 - am workout

Decline BB press:

2 x bar x 20
2 x 135 x 15
2 x 185 x 10
205 x 10
225 x 6
245 x 4
2 x 225 x 5
205 x 10

Decline crunch: 100 reps



Tuesday 25th jan 2011 - pm workout



Behind the neck pulldown

8 x 20
2 x 8 x 15

Vbar pulldown:

8 x 12
2 x 10 x 8

Motorcycle row: close grip

6 x 15
2 x 8 x 10

One arm tbar row:

35 x 10 ea
2 x 60 x 8 ea

Horizontal pull-up:

3 x bw x 8

Torso-angled high pull:

3 x 95 lbs x 8ea

Machine shrug

10 x 30
12 x 20
14 x 15
2 x Stack x 10

Decline pullover

1 set: 100 lb dumbbell: 12 reps

Narkissos 03-07-2011 08:15 AM

Wednesday 26th jan 2011

Behind the neck pull ups:

Bw x 6
3 x bw x 5


Alternating bb press:**

95 x 10 ea
95 x 8 ea
95 X 6 ea

**In front + behind = 1 rep

Hang clean:

3 x 185 x 4


Cg chin:

5 x bw x 6


Arnold press: w/o back support

50s x 10
70s x 8
70s x 6

Barbell calf raise

135 x 25
135 x 20
225 x 10
3 x 315 x 8

Seated calf:

3 x 135 x 15

Handstand push-ups:

3 x bw x 6

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

Narkissos 03-07-2011 09:07 AM

Tuesday 15th feb 2011 - arms

General warm-up
Laterals

12s x 20
2 x 12s x 10

Trap raises:

3 x 12 x 6 ea arm

Chins: palms touching

3 x bw x 8

Machine overhead press:

2 x 4 x 10
2 x 5 x 10
6 x 4 x 10

Workout:
Dumbbell curl:

35s x 10
35s x 8
40s x 6
50s x 5
50s x 6
50s x 6
70s x 5
70s x 4

Standing cable curls:

2 x 4 plates: 10 reps
2 x 4 x 8 reps
4 plates: 6 reps

One-arm dumbbell french press:
3 x 20 x 15 ea


Dumbbell french press:
80 x 8
80 x 8
80 x 12

Decline crunch + single-leg calf raise:

5 sets: Bw x 20 crunches + bw x 10 calf raises per leg

Knee-ins:

3 sets: bw: 20 reps ea

Db swings/snatches: 50 lb dumbbell: 5 mins

Narkissos 03-07-2011 11:25 AM

Wednesday 16th february 2011 - legs

Towell pull-up:

3 sets: bodyweight: 6 reps ea set


Barbell front squat:

135 x 6 ass-to-ground

^^aborted doing squats completely after rep 6...didn't feel right


Laying leg curls:

3 x 100 lbs: 15 reps ea
3 x 120 lbs: 8 reps ea
3 x 150 lbs x 5

Standing single-leg curl:

3 x 4 plates x 15 reps ea


Reverse leg-press:

Bare machine x 10 ea leg
3 sets: 90 lbs: 10 reps ea leg ea set

^^laying facedown on leg press station...somewhat akin to a 'glute blaster')

V-squat:

180 x 15
180 x 15
270 x 12
450 x 6

Smith stiff-leg deadlift:

2 x 105 x 12 reps


Single-leg Cable Romanian deadlift:

3 x 2 plates: 6 reps ea set

^^was mad difficult to balance on one leg...glutes and hams were screaming!

Towel pull-up:

bodyweight: 6 reps
bodyweight: 4 reps

Chins:

3 x bw x 5

Narkissos 03-07-2011 11:26 AM

And yes Tommy, I *am* doing chins on leg day.

Gets the shoulders stretched for squatting... and, extra back width never hurt anyone ;)

Narkissos 03-07-2011 11:28 AM

Thursday 17th feb 2011 back

V bar pull down
8 plates x 20
8 plates x 15
3 sets x 8 plates x 10

Wide low pulley row:

2 sets x 6 plates x 15
2 sets x 8 plates x 10
2 sets x 6 plates x 12

Behind the neck pulldown:

3 sets x 8 plates x 12
2 sets x 8 plates x 10

One-arm db row:

3 sets x 80 lb dumbbell: 8 reps ea
110 db x 6ea

One-arm dumbbell shrug:

3 sets x 80 x 12ea

Narkissos 03-07-2011 11:30 AM

Saturday 19th feb 2011

Overhead press: starting w/ hang clean

Bar x 20
Bar x 15
135 x 8
135 x 8
185 x 4
205 x 2
225 x 1
245 x 0 (could not get it cleaned)
245 x 0 (could not get it cleaned)
225 x 1

Deadlifts

3 sets x 225 x 10
2 sets x 315 x 8

Comments: tried not to push here so as to avoid irritating back (too much)

Decline bench:

2 sets x 135 x 10*
205 x 5
2 sets x 205 x 8

*bar fell out of hands and landed on chest. Bruised pecs at start of set.


Behind the neck pull-up:

3 sets x bodyweight: 5 reps ea


Barbell front squat:

135 x 6
2 sets x 225 x 3 (pause and hold in bottom)

Narkissos 03-07-2011 11:33 AM

Monday 21st feb 2011

Machine overhead press

3 sets x 4 plates x 20
2 sets x 7 plates x 8
9 plates x 5

Behind-the-neck pull-ups

3 sets x bw x 5reps
Bw x 8 (4 reps +4 w/ assistance)

Arnold press:

50s x 12
50s x 8
50s x 6

Push-press

135 x 5
185 x 3
185 X 2

Db lateral raise:

20s x 15
20s x 12
20s x 10

One-arm dumbbell upright row:

3 sets x 35 x 8 ea arm


Machine shrug:

10 plates x 20
12 plates x 10
14 plates x 10

Barbell calf:

135 x 25
225 x 15
315 x 10
405 x 6
2 sets x 315 x 10

Narkissos 03-07-2011 11:37 AM

Tuesday 22nd feb 2011

"Chest"

General warm-up: 5 mins (laterals, front raises, tricep pressdowns, facepulls)

Decline fly:

2 sets x 35s x 20
3 sets x 50s x 10

Decline barbell press:

3 sets x 185 x 8 reps

Low-Incline db press:

80s x 8
80s x 8
80s x 8 (6 + 2 w/ spots)

Push-ups: 100 reps

Cable cross-over:

3 sets: 5 plates: 15 reps

Narkissos 03-07-2011 11:39 AM

Wednesday 23rd feb 2011

"Back"

Dumbbell pullover:

50lb db x 30reps
3sets x 75lb db x 15 reps ea

Low pulley row: V handle

3 sets x stack x 12


T-bar row: v handle

105 x 15
2 sets x 140 x 8
2 sets x 105 x 10

(w/ pause and hold @ peak contraction)

One-arm dumbbell row:
2 sets x 90 lb dumbbell: 8 reps ea arm ea set
110 lb dumbbell: 6 reps ea


Lat pull down: v handle

8 x 10
2 sets x 10 x 8

Lat pulldown: close-grip...palms facing up

8 x 12
2 sets x 10 x 8

w/ pause and hold at peak contraction

Narkissos 03-07-2011 11:41 AM

Thursday 24th feb 2011 - legs

Good mornings

Bar x 15
3 sets x 95 x 15
145 x 8

Hyperextentions**

Bw x 20
45 x 10
45 x 12

**Body parallel to floor

V Squat:

360 x 8
450 x 8
630 x 8
720 x 5
630 x 8

some knee soreness manifested here

Laying leg curls:

100 x 15
2 sets x 150 x 6

Barbell calf raise:

225 x 20
225 x 20
225 x 20**
225 x 20**
225 x 20

**staggered stance: one leg in front the other...switching lead leg mid-set


Seated calf: free weight**

45 x 50 reps
90 x 50 reps**
90 x 50 reps**
90 x 50 reps ***
90 x 50 reps ***

**did these without a machine. Just sat on a bench w/ 45lb plates in my lap and a box resting under the balls of my feet.

***these I did with my feet flat on the floor. Much more intense contraction...and legs literally shook after.

^^could've handled more weight...but loading/unloading/stabilizing was rough-going.


Decline sit-up
1 set: Bw x 30

Narkissos 03-07-2011 11:44 AM

Monday 28th feb 2011

Chest

General warm-up- 180 degree laterals:

10s x 20
12s x 12
15s x 10

Workout:
Flat fly:

50s x 15
50s x 15
65s x 8
75s x 6
75s x 6

Decline bench:

3 sets x 185 x 8

Incline DB:

75s x 10
2 sets x 75s x 8

Push-ups: 100 reps (4 sets x bw x 25 reps)


Machine bench:

1/2 stack x 10
1/2 stack x 8
1/2 stack x 6


Cable crossover:

5 plates x 20 reps
7 plates x 15 reps
9 plates x 10 reps

Smith throat prone:

2 sets: 105 x 15
105 x 20

Seated calf: plates in lap...feet on floor

90 x 50
135 x 30
225 x 30

Dynamic calf raise: weighted jumping

3 sets x 90 x 12

Narkissos 03-07-2011 11:46 AM

Log updated for Month of February 2011.

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

Narkissos 03-07-2011 11:52 AM

Wednesday 2nd march 2011

Machine shoulder press
4 x 20
4 x 15
4 x 12

180 degree lateral raise
15s x 10
2 sets: 20s x 6

Pull-ups:

3 sets x bw x 6 reps ea

Low pulley row:

Stack x 15
Stack x 12
Stack x 12

Kneeling supinating pulldown:

8 x 10
10 x 8
12 x 6 reps

V-bar pull down

10 x 10
12 x 8
12 x 6

Machine shrug

10 plates x 25 reps
12 plates x 20 reps
14 plates x 20 reps

T-bar row: v-handle

105 x 15**
140 x 10**
175 x 8

**W/ pause and hold @ peak contraction

Flat barbell press: 135 lbs: 100 reps

Behind the neck pulldown:

8 plates: 10 reps**
2 sets: 8 plates x 8 reps ea**

**W/ pause and hold @ peak contraction

Wednesday 2nd march 2011 - diet
Meal 1: tilapia, rice + kidney beans, potato, broccoli
Meal 2: 1 stewed porkchop + rice & kidney beans
Meal 3: 1 stewed porkchop + rice & kidney beans
Meal 4: protein smoothie (w/ pineapple and coconut - 3:50 pm)
Meal 5: roast beef sandwich (pre-training)
Meal 6: chicken tenders, rice + kidney beans
Meal 7: 5 boiled eggs (pre-bed), 4 slices bread w/ peanut butter

Bodyweight: 215lbs

Narkissos 03-07-2011 11:57 AM

Saturday 5th march 2011
"Legs"

Adductor:

2 sets: 170 lbs x 25
3 sets: 170 lbs x 20

Abductor:

80 x 30
100 x 20
120 x 20
140 x 10
160 x 10

Laying leg curls:

3 sets: 100 x 15

Bulgarian split squat:

3 sets: 45 lbs x 6 reps ea leg

^^used one 45lb plate... Held to chest.

Lumberjack squat:

45lbs: 10 reps
90lbs: 10 reps
115lbs: 10 reps

^^getting the bar in start/end position was harder than squatting it

Lunges:

20 lb dumbbells: 8 reps ea leg
35 lb dumbbells: 6 reps ea leg
50 lb dumbbells: 4 reps ea leg

Reverse lunge:
3 sets: 70 lb dumbbells: 4 reps ea leg

Barbell calf raise:

135 x 20
315 x 20
405 x 15
500 x 15 (fucking ridiculous feeling)

Barbell Squat partials

500 lbs x 6 reps
500 lbs x 6 reps


^^Lockouts off pins


Barbell Front squat partials:

500lbs x 5
500lbs x 5
585lbs x 6 reps


^^Lockouts off pins... No belt

Don't ask what we were thinking... It was fucking insane. That's it.

Maybe we truly weren't thinking lol.

Narkissos 03-07-2011 12:00 PM

Sunday march 6th 2011
"Arms"

General warm-up: laterals + front raises

Superset 1: Close grip pulldown + parallel bar dip

Set 1: 8 plates x 20 reps | bw x 8 reps
Set 2: 8 plates x 15 reps | bw x 8 reps
Set 3: 8 plates x 15 reps | bw x 8 reps
Set 4: 8 plates x 15 reps | bw x 8 reps

Superset 2: close-grip machine overhead press + close-grip cable curl

Set 1: 4 plates x 20 reps | 4 plates x 10 reps
Set 2: 5 plates x 15 reps | 4 plates x 10 reps
Set 3: 6 plates x 12 reps | 4 plates x 10 reps


Superset 3: one-arm dumbbell preacher curl + close-grip decline bench press

Set 1: 35 lb dumbbell x 6 reps ea arm | 135lbs x 15 reps

Set 1: 35 lb dumbbell x 6 reps ea arm | 135lbs x 15 reps

Set 2: 35 lb dumbbell x 10 reps ea arm | 135lbs x 16 reps**

Set 3: 35 lb dumbbell x 10 reps ea arm | 135lbs x 16 reps

**caught a back spasm here... Had to rack it


Superset 4: dumbbell hammer curl + close-grip push-ups (on knuckles)

Set 1: 50 lb dumbbells x 8 reps ea | bodyweight x 20 push-ups

Set 2: 50 lb dumbbells x 8 reps ea | bodyweight x 15 push-ups

Set 3: 50 lb dumbbells x 8 reps ea | bodyweight x 15 push-ups


Combo lift: dumbbell curl to arnold press

Set 1: 45 lb dumbbells: 8 reps
Set 2: 45 lb dumbbells: 6 reps
Set 3: 45 lb dumbbells: 6 reps


Superset 5: one-arm dumbbell french press + decline sit-up

3 sets: 35 lb dumbbell x 8 reps ea arm | bw x 20 sit-ups


This was one sweet effing workout :salut:

Narkissos 03-07-2011 11:20 PM

Monday 7th march 2011
"Delts"

Overhead press:
Bar x 15
Bar x 10
Bar x 10
95 x 6
95 x 6
135 x 4
135 x 4
135 x 4
155 x 4
185 x 3
205 x 2
205 x 2

Alternating bb press:**
95 x 7
95 x 6
95 x 5

**1 rep behind the neck + 1 rep to front = 1 reps


180degree lateral raise:

3 sets: 12 lb dumbbells: 12 reps ea


One-arm machine shrug:

3 sets: 8 plates: 8 reps ea arm


Barbell Snatch:

5 sets: 95 lbs: 6 reps ea set
1 set: 135 lbs x 2 reps

One-arm dumbbell snatch:

50 lb db x 8 reps ea arm
70lb db x 4 reps ea arm

Plyo jumping squat:

2 sets: 20 lb dumbbells: 8 reps**

**dropped ass-to-ground on each rep, then exploded off the ground as high as I could get. Cleared 1' and then some on each rep


Handstand push-up:


1 set: 6 reps**

**wrist discomfort manifested (as wrists sprained earlier this year haven't healed), so I aborted at this point


Headstands:

3 sets: 30 second hold on each set**

**This TOTALLY fried my delts...even moreso than a handstand push-up would. Only noticed when I had completed the last set.

Overall this is the best sweat I've had in FOREVER. Solid session all-round I think.

t-gunz 03-08-2011 02:04 AM

nice mate. i like that you incorporate different( not as well known) exercises. keeps training fun

mad_mervyn 03-08-2011 08:23 AM

Headstands? Shit dawg, do people give you the evil eye in the gym?????? :ha:

Like "what's that ni**a DOING?!!!!"

:ha:

Booz 03-08-2011 07:07 PM

Looks like you have killer workouts mate
o really need to fvck my job off n cum live with you for 6 months to sort myself out lol

Narkissos 03-08-2011 10:15 PM

Quote:

Originally Posted by t-gunz (Post 121367)
nice mate. i like that you incorporate different( not as well known) exercises. keeps training fun

Definitely... After training for sooo many years, I couldn't be arsed to do the same shit over and over again.

Quote:

Originally Posted by mad_mervyn (Post 121376)
Headstands? Shit dawg, do people give you the evil eye in the gym?????? :ha:

Like "what's that ni**a DOING?!!!!"

:ha:

LMAO... you know it!



Quote:

Originally Posted by Booz (Post 121413)
Looks like you have killer workouts mate
o really need to fvck my job off n cum live with you for 6 months to sort myself out lol

do iiiit :)

Narkissos 03-08-2011 10:20 PM

Tuesday 8th march 2011
"Hamstrings & back"

Rack pulls
Bar x 12
135 x 10
3 sets x 315 x 6


Laying leg curls:


3 sets: 100 lbs x 15 reps


Zercher deadlift:

3 x 135 lbs x 8 reps ea


One-arm Barbell Deadlift:


3 sets: 135 lbs x 8 reps ea arm, ea set


Laying single-leg curl:

2 sets: 3 plates: 8 reps ea leg
1 set: 4 plates: 8 reps ea leg


Barbell row:


225 lbs x 10
315 lbs x 8
315 lbs x 6 reps

Used belt and straps... Haven't rowed so much in years

Rack pull-up:
35 lbs x 10 reps
35 lbs x 6 reps
35 lbs x 6 reps


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