Nark's Training Log - 2016

[Narkissos]

23rd August

10 a.m. - Today, did clean and press, sotts press, behind the neck push-press, and barbell high pulls.

Not a bad session.

[Narkissos]

24th August

Standing calf raise: Barbell
Bodyweight x 25
45 lbs x 20
3 sets: 135 lbs x 20 each
225 lbs x 12
275 lbs x 10


Seated calf raise:
90 lbs x 12
90 lbs x 10
90 lbs x 11
90 lbs x 8 + 8 partials


Lat pulldown:
120 lbs x 8 reps
140 lbs x 8 reps
160 lbs x 8 reps
200 lbs x 8 reps
230 lbs x 8 reps [personal best]
250 lbs x 8 reps (personal best)


Dumbbell flat bench press:
80 lb bells x 8
80 lb bells x 8
80 lb bells x 6


Chin ups: bodyweight
6 reps
6 reps
6 reps


Pec deck:
100 lbs x 6 reps
120 lbs x 6 reps
140 lbs x 6 reps


Single arm kneeling pulldown:
140 lbs x 8 reps each
150 lbs x 6 reps each (personal best)
150 lbs x 6 reps each


Barbell flat bench press:
5 sets: 185 lbs x 5 reps each


Underhand grip Lat pulldown:
3 sets: 180 lbs x 8 reps each


Cable crossover:
50 lbs x 12 reps
60 lbs x 8 reps


25th August

- 8.26km bike ride

[Narkissos]

26th August

Lying leg curl:
3 sets: 8 plates x 8 reps each
3 sets: 10 plates x 8 reps each

Barbell glute bridge:
135 lbs x 15 reps
225 lbs x 10 reps
275 lbs x 10 reps
275 lbs x 10 reps

Hip thrust: on leg extension station
12 plates x 20 reps
16 plates x 20 reps

Barbell squat: ass to calves
10 sets: 225 lbs x 3 reps each

Barbell standing calf raise:
3 sets: 135 lbs x 20 reps each
3 sets: 225 lbs x 12 reps each

Seated calf raise:
50 lbs x 20 reps
100 lbs x 15 reps
150 lbs x 8 reps; 100 lbs x 8 reps; 50 lbs x 8 reps (drop set)

[Narkissos]

31st August

Barbell flat bench press:
135 lbs x 6 reps
135 lbs x 6 reps
135 lbs x 6 reps
185 lbs x 3 reps
185 lbs x 3 reps
205 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 2 reps

Lat pulldown
3 sets: 200 lbs x 8 reps

Crossover:
3 sets: 60 lbs x 10 reps each

V handle pulldown:
180 lbs x 8 reps
180 lbs x 8 reps
200 lbs x 6 reps

Push ups
3 sets: bodyweight x 20 reps each

Low pulley row:
3 sets: 180 lbs x 8 reps each

[Narkissos]

2nd September - 7 a.m.

Calf press: on horizontal leg press
150 lbs x 30 reps
180 lbs x 20 reps
200 lbs x 20 reps
250 lbs x 25 reps

Standing single leg curl:
3 sets: 60 lbs x 10 reps each

Lying leg curl:
3 sets: 12 plates x 8 reps each

Barbell squat: ass to calves
135 lbs x 6 reps
185 lbs x 4 reps
225 lbs x 4 reps
275 lbs x 3 reps
295 lbs x 2 reps
295 lbs x 2 reps
295 lbs x 3 reps**
295 lbs x 2 reps**
275 lbs x 2 reps**

**with minor heel elevation.

Paused hyperextension:
50 lbs x 12 reps
50 lbs x 12 reps

Seated calf raise:
3 sets: 100 lbs x 15 reps each

Barbell standing calf raise:
3 sets: 225 lbs x 10 reps each

Leg extension:
12 plates x 10 reps
14 plates x 10 reps
16 plates x 10 reps
18 plates x 12 reps

Decline sit up: 100 reps


2nd September 6pm bootcamp
50 floor sit ups
40 side burpees... and other shit

[Narkissos]

3rd September- 4 pm bootcamp
2.5 km run + assorted exercise demonstrations at bootcamp

7th September
Lat pulldown
140 lbs x 8 reps
160 lbs x 8 reps
180 lbs x 8 reps
230 lbs x 9 reps (7 + 2 w/ assistance)

Pec deck
100 lbs x 15 reps
100 lbs x 12 reps
100 lbs x 10 reps

Low pulley row: v handle
160 lbs x 12 reps
180 lbs x 10 reps
220 lbs x 8 reps

Low to high cable crossover
60 lbs x 8 reps
60 lbs x 8 reps
40 lbs x 15 reps

Barbell row: 205 lbs x 50 reps

Dumbbell flat bench press
3 sets: 90 lb bells x 6 reps each

Lying incline single arm lateral raise
2 sets 15 lb bell x 12 reps each arm

Lateral raise:
2 sets: 40 lb bells x 8 reps each

Machine standing overhead press:
150 lbs x 20 reps
170 lbs x 10 reps
190 lbs x 10 reps

Lying face pull
60 lbs x 25 reps
70 lbs x 20 reps
80 lbs x 15 reps


7th September- 6pm bootcamp

Inch worm push ups: 100 reps
Bodyweight squats: 100 reps
Lying leg raises: 100 reps
Kettlebell swing: 20kg bell x 100 reps

[Narkissos]

9th September
Deadlift:
45 lbs x 10
45 lbs x 10
135 lbs x 10
225 lbs x 6
315 lbs x 3
315 lbs x 3
Piss poor pulling today. No idea why I'm so weak

Leg press:
180 lbs x 15 reps
270 lbs x 15 reps
450 lbs x 10 reps
540 lbs x 10 reps
630 lbs x 10 reps
720 lbs x 10 reps
810 lbs x 15 reps

10th September
Taught a very intense, heavily involved bootcamp

11th September
9.25 km interval bike ride outdoors with a client

[Narkissos]

14th September - 11 p.m. (at home)

flat bench press:
95 lbs x 20
95 lbs x 20
145 lbs x 10
145 lbs x 10
185 lbs x 8
185 lbs x 6
185 lbs x 5
205 lbs x 2
215 lbs x 1
215 lbs x 1
205 lbs x 4
185 lbs x 5
95 lbs x 15

rope pressdown:
+25 lbs x 20 reps
+25 lbs x 20 reps
+50 lbs x 10 reps
+50 lbs x 10 reps

single-arm pressdown:
2 sets: +25 lbs x 8 reps each

[Narkissos]

16th September
Lying single-leg curl:
3 sets: 3 plates x 8 reps each
5 plates x 8 reps each
6 plates x 8 reps each

Hip thrust: on leg extension station
12 plates x 30 reps
16 plates x 25 reps

Superset:
S1:
Barbell glute bridge: 225 lbs x 10 reps
Deadlift: 225 lbs x 6 reps

S2:
Barbell glute bridge: 225 lbs x 12 reps
Deadlift: 225 lbs x 8 reps

S3:
Barbell glute bridge: 315 lbs x 6 reps
Deadlift: 315 lbs x 6 reps

Leg press:
270 lbs x 10 reps
360 lbs x 10 reps
540 lbs x 10 reps
630 lbs x 10 reps

Ass-to-calves box squat: ie to 6" box
135 lbs x 4 reps
135 lbs x 5 reps
135 lbs x 8 reps
225 lbs x 5 reps
315 lbs x 2 reps

Barbell standing calf raise:
2 sets: 135 lbs x 30 reps each
3 sets: 225 lbs x 15 reps each

[CBGB]

Leg press:
270 lbs x 10 reps
360 lbs x 10 reps
540 lbs x 10 reps
630 lbs x 10 reps


Daaayuuummmm