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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

Friday 13th January 2006

Shoulders and Triceps

Took two days off to attend to some personal stuff...

Standing Behind-the-Neck Press:

warm-up: 45 lb bar: 4 sets: 10 reps each set

Set 1: 135 lbs: 7 reps
Set 2: 135 lbs: 4 reps
Set 3: 115 lbs: 7 reps
Set 4: 115 lbs: 7 reps
Set 5: 95 lbs: 8 reps

Seated Barbell Military Press:

I don't use the benches with back-support... as i feel, though i'm able to lift heavier, it negates the activation of stabilising muscles...

Set 1: 95 lbs: 10 reps
Set 2: 125 lbs: 4 reps; 105 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 6 reps
Set 3: 125 lbs: 4 reps; 105 lbs: 3 reps; 85 lbs: 3 reps; 65 lbs: 6 reps
Set 2: 125 lbs: 3 reps; 105 lbs: 1 reps; 85 lbs: 3 reps; 65 lbs: 4 reps
Set 1: 95 lbs: 9 reps

Uright Rows:

These were done with the E-Z curl bar...The bar was gripped, hands placed approximately 6 inches apart..

Set 1: 40 lbs: 20 reps (warm-up)
Set 2: 60 lbs: 15 reps (warm-up)
Set 3: 80 lbs: 10 reps
Set 4: 100 lbs: 8 reps
Set 5: 120 lbs: 6 reps

Close-grip Bench press:

My arms were lowered to the point where my elbows where parallel to the floor...

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 7 reps (failed before reaching rep goal)
Set 4: 115 lbs: 8 reps (failed before reaching rep goal)
Set 5: 95 lbs: 10 reps

Overhead Cable Extensions:

Set 1: 35 lbs: 20 reps
Set 2: 45 lbs: 12 reps
Set 3: 55 lbs: 10 reps
Set 4: 65 lbs: 8 reps
Set 5: 65 lbs: 8 reps; 35 lbs: 12 reps

All in all it was a pretty decent session... didn't have the energy or strength of other sessions.. but pretty decent all the same. The overhead cable extension, i think i'll make it a mainstay in my routine. The pump from it is awesome. I think if i keep it in, i'll see some drastic changes in my tricep musuculature this year

~Narkissos
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