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Old 02-17-2009
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Default Re: Narkissos: Training 2009

Saturday 10th January 2009

9:55 a.m. - 10:58 a.m.

Back; Biceps; Abs


V-bar Pulldown:

Set 1: 100 lbs: 20 reps
Set 2: 120 lbs: 10 reps
Set 3: 140 lbs: 10 reps
Set 4: 160 lbs: 8 reps
Set 5: 180 lbs: 5 reps

Comments: Showed up at the gym today with mid-back pain... so had to work around it. The pain prevented me from 'exploding' on the positive


Low-pulley Row: Over-hand, shoulder-width grip

Set 1: 100 lbs: 12 reps
Set 2: 130 lbs: 10 reps
Set 3: 150 lbs: 8 reps


One-arm Dumbbell Pullover:

1 set: 20 lb dumbbell: 10 reps ea. arm


Comments: Aborted this exercise after the first set... Meant to do 3 or so sets, but my triceps were waaaaay too sore for that.


Dumbbell Pullover:

1 set: 60 lb dumbbell: 0 reps**

**Same story here again... Triceps were way too sore to allow the static contraction.


(Smith-Machine) Yates Row:

warm-up: bare bar: 10 reps
warm-up: 95 lbs: 10 reps


Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 155 lbs: 8 reps
Set 4: 155 lbs: 8 reps


Behind-the-Neck Pulldown:

Set 1: 100 lbs: 10 reps
Set 2: 100 lbs: 10 reps
Set 3: 100 lbs: 10 reps
Set 4: 120 lbs: 8 reps
Set 5: 120 lbs: 8 reps

Comments: Massive inflexibility due to inactivity... I guess use-or-lose-it applies here.


Barbell Preacher Curl:

Set 1: 20 lbs: 10 reps
Set 2: 40 lbs: 6 reps
Set 3: 30 lbs: 8 reps
Set 4: 30 lbs: 8 reps


One-arm Dumbbell Preacher Curl:

3 sets: 20 lb dumbbell: 6 reps ea. arm


Standing one-arm Cable Curl:

Set 1: 25 lbs: 10 reps ea. arm
Set 2: 25 lbs: 8 reps ea. arm


Laying Leg Raise:

Set 1: 20 reps
Set 2: 10 reps**

**Abs started to cramp here. Noting my previous (and recent) bad experience with cramping, i took no chances.
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