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

I rode my bike to the gym tonight as usual.. but i had a hard time keeping my balance. This week back has been hella hard on every part of me. Everything hurts.

Friday 6th January 2006

Back; Traps; Biceps

Chins to Front:

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 10 reps
Set 3: 45 lb plate strapped to waist: 10 reps (including forced reps)

V-Bar Chins:

3 sets: bodyweight: 10 reps each set (forced reps included)

After these i intended on doing behind the neck chins...I attempted one rep.. but my lats refused to contract.. I rested and tried again.. but to no avail.. my back was hella pumped.. so we swtiched over to pulldowns behind the neck

Pulldown (behind the neck):

These were executed facing away from the machine... My partner applied some pressure to my knees to keep me down. The range of motion and stretch were better.

Set 1: 145 lbs: 5 reps; 105 lbs: 5 reps
Set 2: 145 lbs: 5 reps; 105 lbs: 5 reps
Set 3: 105 lbs: 16 reps

Barbell Rows:

These were done on a 6" platform. The emphasis was on getting that extra 3-4 inches of stretch at the beginning of each rep.

3 sets: 135 lbs: 15 reps each set

Low-pulley Row:

As with the barbell row, the emphasis here was on getting that extra 3-4 inches of stretch at the beginning of each rep.

3 sets: 125 lbs: 10 reps each set

Hyperextensions:

Wasn't really feeling the deadlift feeling... Would've done it.. but felt my poundage would've been subpar... The deadlift is as much a massbuilder as an ego lift for me (admittedly).. so subpar performances are out of the question. At just around 205 lbs in bodyweight, my torso feels oddly heavy, thus i didn't add any weight for these. Instead i went the higher rep route.

3 sets: bodyweight: 15 reps each set

Barbell Shrug:

There was a deliberate pause at the top of each rep...

3 sets: 135 lbs: 20 reps each set

One arm dumbell preacher curls:

4 sets: 20 lb dumbell: 12 reps; 13 reps; 10 reps; 8 reps

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"Diet":

Meal 1: Protein shake (2 scoops whey); 2 tbsp cod liver oil

Meal 2: same as meal 1

Meal 3: porkchop; 2 cups rice

pre-training: 1 cup coffee

Train...

PWO: 2 scoops whey; 2 scoops sugar

PPWO: 1 grilled chicken breast sandwich

PPPWO: 1 can tuna; 2 cups rice
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