Nark's 2013 Training Log

[Narkissos]

First session of the year!



2nd January 2013
Warm-up:
Lat pulldown: 3 sets: 8 plates x 20 reps each**
Low pulley row: 3 sets: 8 plates x 20 reps each**

**wide grip


workout:
Circuit 1:
S1:
Smith Machine press: 105 lbs x 20 reps
Flat Fly: 50 lb bells x 8 reps

S2:
Smith Machine press: 155 lbs x 8 reps
Flat Fly: 50 lb bells x 8 reps

S3:
Smith Machine press: 195 lbs x 4 reps
Flat Fly: 50 lb bells x 8 reps

Smith Machine Seated Lateral:
S1: 65lbs x 12 reps
S2: 115 lbs x 5 reps; 65 lbs x 7 reps
S3: 115 lbs x 5 reps; 65 lbs x 7 reps

Lateral raise:
S1: 25 lb bells x 12 reps
S2: 35 lb bells x 8 reps
S3: 35 lb bells x 8 reps

Laying Bent Lateral:
3 sets: 50 lb bells x 8 reps each

Front raise:
3 sets: 25 lb bells x 8 reps each

Laying [cable] upright row:
2 sets: 4 plates x 12 reps each

Tricep pressdown:
S1: 6 plates x 15 reps
S2: 8 plates x 10 reps
S3: 6 plates x 10 reps

Push-ups:
S1: bodyweight x 20 reps
S2: bodyweight x 15 reps
S3: bodyweight x 12 reps

Smith-Machine standing Calf raise:
S1: 195 lbs x 20 reps
S2: 285 lbs x 15 reps
S3: 285 lbs x 15 reps
S4: 375 lbs x 10 reps

[Narkissos]

3rd January 2013
Chin-ups:
4 sets: bodyweight x 8 reps each

V-bar pulldown
S1: 10 plates x 12 reps
S2: 12 plates x 8 reps
S3: 12 plates x 8 reps
S4: 10 plates x 10 reps

Barbell pullover:
3 sets: 65 lbs x 12 reps each

Lat pulldown:
3 sets: 10 plates x 10 reps each

Standing barbell curl: **
3 sets: 65 lbs x 8 reps each

**strict...with back against upright post.

Seated barbell curl: **
3 sets: 35 lbs x 15 reps each

**strict...short ROM

Addendum:
Decline sit-ups: 1 set: 30 reps
Jog: 300 meters
Hill sprint: 2 rounds

[Narkissos]

7th January 2013
Circuit 1: 3 rounds
Laying leg curls: 80 lbs x 20 reps
Bodyweight squats x 30 reps

Addendum:
Glute bridge:
3 sets x 30 reps each

Kneeling rear leg lift:
3 sets: 30 reps each leg

Adductor:
S1: 90 lbs x 20 reps
S2: 110 lbs x 20 reps
S3: 130 lbs x 20 reps

Abductor:
3 sets: 170 lbs x 30 reps

V-squat:
3 sets: 270 lbs x 30 reps

PWO Cardio: 1 hour 5 minutes: Walking outdoors

[Narkissos]

8th January 2013
One-arm dumbbell row:
3 sets: 125 lb bell x 5 reps each

Decline pullover:
3 sets: 125 lb bell x 5 reps each

Underhand grip pulldown:
S1: 10 plates x 12 reps
S2: 12 plates x 8 reps
S3: 12 plates x 8 reps

Laying Bent Laterals:
S1: 35 lb bells x 15 reps
S2: 35 lb bells x 12 reps
S3: 35 lb bells x 10 reps

Dumbbell Decline Bench press:
3 sets: 90 lb bells x 6 reps each

Weighted push-ups:
2 sets: bodyweight + 45 lbs x 15 reps

Feet-elevated medicine ball push-ups:
3 sets: w/ 4 lb medicine ball under each palm: 10 reps

Suspended rows:
S1: bodyweight x 15 reps
S2: bodyweight x 12 reps

Chin-ups:
2 sets: bodyweight x 6 reps each

Push-ups:
S1: bodyweight x 40 reps
S2: bodyweight x 30 reps

Decline sit-ups:
1 set: 100 reps

Bird dog:
1 set: 50 reps (25 reps each side)

Reverse crunches:
1 set: 40 reps

Windshield wipers:
1 set: 8 reps each side

Headstands:
2 sets: 30 seconds each set

[Narkissos]

9th January 2013
Floor sit-ups:
3 sets: 50 reps each

Floor wipers:
3 sets: 15 reps w/ 85 lb barbell

Windshield wipers:
2 sets: 5 reps each side w/ 85 lb barbell

Suspended knee-ins:
3 sets: 12 reps each

Suspended straight-arm pulldown:
2 sets: 10 reps

Suspended push-ups:
2 sets: 8 reps each

Single-leg suspended inverted row:
2 sets: 15 reps each

L-sit suspended pull-ups
2 sets: 5 reps each

Video:

The Core Of The Problem ~ 9th Jan 2013 - YouTube

The Core Of The Problem ~ 9th Jan 2013 - YouTube

[Narkissos]

10th January 2013
Clean & press:
Warm-up: 45 lb bar x 10 reps

S1: 95 lbs x 10 reps
S2: 135 lbs x 6 reps
S3: 185 lbs x 2 reps
S4: 205 lbs x 1 rep

Handstand push-ups:
3 sets: 8 reps each

Dumbbell swing/juggling:
3 sets: 70 lb bell x 15 reps each

Machine standing overhead press:
3 sets: 8 plates x 12 reps each

Front squat: **
2 sets: 135 lbs x 8 reps each (ass-to-ground)

**each set started with a power clean from the floor to shoulder height. I did this exercise primarily to keep warm, as the gym was extremely packed.

Assorted core work: 15 minutes (including planks, stability ball work, hanging leg raises bringing shin up to bar etc)

[Narkissos]

11th January 2013
Smith Calf raise:
S1: 105 lbs x 25 reps
S2: 195 lbs x 15 reps
S3: 285 lbs x 10 reps
S4: 375 lbs x 8 reps
S5: 465 lbs x 8 reps; 375 lbs x 4 reps; 285 lbs x 6 reps; 195 lbs x 8 reps; 105 lbs x 8 reps (30-rep drop-set)

Resistance band & suspension conditioning work: 30 minutes




12th January 2013
Kayaking: 30 minutes

[Narkissos]

15th January 2013
Machine Standing overhead press:
S1: 4 plates x 15 reps
S2: 4 plates x 15 reps
S3: 6 plates x 15 reps
S4: 8 plates x 15 reps

Seated Dumbbell overhead press:
S1: 70 lb bells x 8 reps
S2: 70 lb bells x 8 reps
S3: 70 lbs x 6 reps

Bent lateral raise:
5 sets: 50 lb bells x 8 reps each

Low-incline barbell bench press:
S1: 135 lbs x 10 reps
S2: 185 lbs x 3 reps
S3: 135 lbs x 10 reps

Comments: right shoulder did not like this exercise...so I didn't push it.

Low-incline fly + press:
3 sets: 50 lb bells x 15 flys + 5 presses

Pull-ups:
S1: bodyweight x 8 reps
S2: bodyweight x 6 reps
S3: bodyweight x 6 reps

V-handle pulldown:
S1: 10 plates x 10 reps
S2: 12 plates x 12 reps
S3: 12 plates x 8 reps

Circuit: 2 rounds
Suspended inverted row: bodyweight x 10 reps
Suspended push-ups: 6 reps

[Narkissos]

16th January 2013
Barbell Standing calf raise:
S1: 135 lbs x 30 reps
S2: 135 lbs x 20 reps
S3: 225 lbs x 15 reps
S4: 315 lbs x 12 reps
S5: 315 lbs x 12 reps

Barbell squat: for speed
S1: 225 lbs x 20 reps
S2: 275 lbs x 10 reps
S3: 315 lbs x 10 reps

**no belt nor wraps

Reverse v-squat:
S1: 180 lbs x 20 reps
S2: 270 lbs x 10 reps
S3: 360 lbs x 10 reps

Calf Press on leg press station:
S1: 270 lbs x 20 reps
S2: 360 lbs x 20 reps
S3: 360 lbs x 20 reps

Smith Machine Standing Calf Raise:
3 sets: 195 lbs x 20 reps each

Floor sit-ups:
3 sets: 50 reps

Conditioning work: 5 minutes (uphill burpees, back burpees downhill, backward cat crawl up stairs)

Skipping: 200 reps

[Narkissos]

17th January 2013
Circuit 1:
Round 1:
Barbell row: 135 lbs x 25 reps
Inverted suspended row: 8 reps

Round 2:
Barbell row: 185 lbs x 12 reps
Inverted suspended row: 8 reps

Round 3:
Barbell row: 235 lbs x 8 reps
Inverted suspended row: 8 reps

Circuit 2:
Round 1:
Wide grip pulldown: 10 plates x 8 reps
Close Underhand grip pulldown: 10 plates x 8 reps

Round 2:
Wide grip pulldown: 11 plates x 6 reps
Wide Underhand grip pulldown: 11 plates x 6 reps

Round 3:
Wide grip pulldown: 11 plates x 5 reps
Wide Underhand grip pulldown: 11 plates x 5 reps

Round 4:
Wide grip pulldown: 8 plates x 15 reps
Wide Underhand grip pulldown: 8 plates x 10 reps

Circuit 3:
Round 1:
Wide overhand Seated Low pulley row: 13 plates x 10 reps
Close underhand seated low pulley row: 13 plates x 8 reps

Round 2:
Wide overhand Seated Low pulley row: 13 plates x 10 reps
Close underhand seated low pulley row: 13 plates x 6 reps

Round 3:
Wide overhand Seated Low pulley row: 10 plates x 15 reps
Close underhand seated low pulley row: 10 plates x 10 reps

Addendum:
Standing Cable curls:
S1: 3 plates x 20 reps
S2: 3 plates x 15 reps
S3: 3 plates x 12 reps

Circuit 4:
Rounds 1:
Tricep pressdown: 6 plates x 12 reps
One-arm dumbbell french press: 15 lb bell x 12 reps each
Feet-elevated push-ups: bodyweight x 15 reps

Rounds 2:
Tricep pressdown: 6 plates x 12 reps
Push-ups: bodyweight x 15 reps
One-arm dumbbell french press: 15 lb bell x 12 reps each

Round 3:
Tricep pressdown: 6 plates x 12 reps
Push-ups: bodyweight x 20 reps
One-arm dumbbell french press: 15 lb bell x 12 reps each

Conditioning complex 1: 3 rounds of 5 reps
Broadjump + burpee + box jump

Conditioning complex 2: 3 rounds of 4 reps
Forward ninja roll into deep squat + box jump

Conditioning complex 3: 1 round
Plank w/ dumbbell front raise: 8 lb bell x 30 reps each
Side Plank w/ dumbbell raise: 8 lb bell x 10 reps each
Get-up sit-up: 8 lb bell x 15 reps each side

Video Footage:

Getting to the Core of the Problem ~ Part 2 - YouTube

Getting to the Core of the Problem ~ Part 2 - YouTube