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Old 03-18-2007
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Narkissos Narkissos is offline
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Default Narkissos's 2006 Training Journal: Pre-/Post- Contest

First Workout of the year 2006...

Tuesday 3rd January 2006

Chest and Biceps

Flat Barbell Bench Press:

Bare bar: 10 reps

Set 1: 135 lbs: 30 reps
Set 2: 135 lbs: 20 reps
Set 3: 225 lbs: 6 reps; 135 lbs: 4 reps
Set 4: 225 lbs: 4 reps; 135 lbs: 6 reps
Set 5: 135 lbs: 12 reps

Incline Dumbell Bench Press:

Set 1: 80 lb dumbells: 6 reps
Set 2: 80 lb dumbells: 5 reps
Set 3: 80 lb dumbells: 6 reps

Flat Bench Fly:

Set 1: 30 lb dumbells: 12 reps
Set 2: 40 lb dumbells: 10 reps
Set 3: 60 lb dumbells: 4 reps; 40 lb dumbells: 4 reps

Standing Barbell Curl:

45 lb Olympic bar: 2 sets: 10 reps each set

Set 1: 95 lbs: 8 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 5 reps
Set 4: 95 lbs: 8 reps

One-arm dumbell Preacher Curls:

Set 1: 20 lb dumbell: 10 reps
Set 2: 30 lb dumbell: 6 reps
Set 3: 40 lb dumbell: 6 reps

Barbell Reverse Preacher Curl:

Set 1: 25 lbs: 15 reps
Set 2: 45 lbs: 9 reps
Set 3: 45 lbs: 9 reps
Set 4: 55 lbs: 5 reps; 45 lbs: 4 reps

---------------------------------------------

Diet:

Meal 1: Egg fried rice

6 whole eggs, 1 cup of rice

Meal 2: Tuna/egg fried rice

4 whole eggs; 1 can tuna; 2 cups rice

Snack:

Fruit Platter: 4 pieces assorted fruit

Meal 3: Same as meal 2

Train...

Meal 4: PWO

2 scoops whey, 2 scoops sugar

Meal 5: PPWO

2 cups rice; 1 chicken breast

Meal 6:

2 cups rice; 1 can tuna; 4 whole eggs
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