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Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Thursday 5th January 2006

Delts; Triceps

Rode my bike and from the gym as usual. Everything... sorry that should be in caps: EVERYTHING is hurting. The first week back after a break is usually a bitch.. but this week is an uber-bitch. I'd only trained Chest; Bis; and Legs so far for the week.. but everything... lats: EVERYTHING hurt like a mofo

Standing Behind-The-Neck Press:

Warmp-up: 3 sets: 45-lb bar: 10 reps each set

During each of the warm-up sets, and the first set.. the bar was lowered to the mid-traps. On the other 4 sets, the bar was lowered only to the point where my arms were parallel to the floor

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 165 lbs: 3 reps; 95 lbs: 5 reps
Set 4: 185 lbs: 1 rep; 115 lbs: 7 reps
Set 5: 135 lbs: 6 reps

Seated Lateral Raises:

Each set incorporated dropsets. Forced reps were implemented to acheive the required 10 reps at each stage of the dropsets.

Set 1: 40 lb dumbells: 10 reps; 20 lb dumbells: 10 reps
Set 2: 40 lb dumbells: 10 reps; 20 lb dumbells: 10 reps
Set 2: 40 lb dumbells: 10 reps; 30 lb dumbells: 10 reps; 20 lb dumbells: 10 reps; 10 lb dumbells: 10 reps

This last set was hell on earth. First off.. i failed at like 5 reps at the 40 lb dumbells... the rest were forced reps... each drop in weight i failed earlier.. meaning more and more forced reps. To top it off.. when i came out i had to spot my partner.. HELL!

Bent Laterals:

Set 1: 40 lb dumbells: 20 reps
Set 2: 50 lb dumbells: 20 reps
Set 3: 60 lb dumbells: 10 reps; 40 lb dumbells: 10 reps

Hell part two! Seated laterals set the precedence... and Bent Laterals followed to suit. The first set was hard.. but doable. The second set incorporated the rest pause principle. I failed at 10 reps.. dropped the dumbells for 5 seconds.. put in 5 more reps.. droped the dumbells for 5 secs... finished the set. Set 3 was murder... The 60s.. wowee..I hadn't attempted those in a while.. and not for tha tmany reps. I failed at 7 reps... dropped it for 5 secs.. and did the other 3.. then immediately picked up the 40s and repped. I thought the set would never end!

Tricep Pressdowns:

Warm-up: 2 sets: 35 lbs: 10 reps each set

Set 1: 95 lbs: 8 reps
Set 2: 105 lbs: 6 reps
Set 3: 105 lbs: 4 reps; 95 lbs: 4 reps; 75 lbs: 4 reps; 55 lbs: 4 reps

Overhead Cable extensions:

Set 1: 35 lbs: 10 reps
Set 2: 45 lbs: 10 reps
Set 3: 55 lbs: 10 reps

Felt these in the belly of my tricep. The execution was similar to that of an over head barbell tricep extension.. 'cept the angle. I placed my back against the upright of the machine..and leaned away from the machine... bending foward at the waist... the stretch was good...as was the contraction

One-arm overhead dumbell extension:

Set 1: 15 lb dumbell: 10 reps
Set 2: 25 lb dumbell: 10 reps
Set 3: 25 lb dumbell: 8 reps

These were a great end.. my tricep went numb during the 2nd and 3rd sets... I loved it. Set 1 was too light.. so let's call that a warm-up

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'Diet':

Pre-meal 1: 1 apple (i had to go to the gym early and train a client.. was rushing so i couldn't get a meal in... the space between this and the real meal was like an hour anyway... this was just to get my blood sugar up)

Meal 1: Grilled Chicken Breast Sandwich

Meal 2: scoops whey; 2 apples

Meal 3: 1 can tuna; 6 whole eggs; 2 cups rice

1 hour pre-training: 2 cups rice; 2 multivitamin tabs

Train...

PWO: 2 scoop whey; 2 scoops sugar

PPWO: 1 can tuna; 2 cups rice

Meal 6: 1 can tuna; 2 cups rice; 2 table spoons cod-liver oil
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