Go Back   NarkSide Nutrition >
Members' Personal Area
> Members' Logs, Pictures, & Videos
Connect with Facebook

Members' Logs, Pictures, & Videos Keep Track of your progress here :D

Reply
 
Thread Tools Search this Thread Display Modes
  #51  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

26th may

Walking lunges:
3 sets: bodyweight only x 100m each

Crawl x 50m

Squat hop: 50m

Bodyweight only calf raise: 100 reps

Hyperextensions:
2 sets: bodyweight only x 30 reps each

Front squat 21s:
3 sets @ 95 lbs each

Back squat 21s:
S1: 95 lbs
S2: 115 lbs

Standing overhead press:
20 lb bells x 30 reps
25 lb bells x 20 reps
30 lb bells x 15 reps
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #52  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

28th may

Tricep pressdown:
70 lbs x 20 reps + 20 bodyweight only calf raises
80 x 20 + 20 bodyweight only calf raises
90 x 20 + 20 bodyweight only calf raises

Over head rope tricep extension:
3 sets: 70 lbs x 20 reps + 20 bodyweight only calf raises each set

Superset: 3 rounds
Single arm tricep pressdown: 2 plates x 12 reps each
Machine standing calf raise: 200 lbs x 15 reps

Superset: 3 rounds
French press: 80 lb bell x 6 reps
Seated calf raise: 90 lbs x 12 reps

Superset: 3 rounds
Close grip bench press: 95 lbs x 20 reps
Barbell standing calf raise: 225 lbs x 12 reps
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #53  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

29th may - 6:07am

Today was a 3 way tandem between Kerry, Charlene and myself. Basically... while one person was on the apparatus, the other do completed reps of a bodyweight only movement until it was their turn to use the apparatus.

Needless to say... that equated to a lot of FUCKING reps.

Movement one: leg extensions.

3 sets: 20 reps each

Between sets we did glute bridges. I managed 80, 70, and 90 reps. I fathom the others were in the same range.

Movement two: Lying leg curls

2 sets: 20 reps each.

Between sets we did bodyweight only squats.

Movement 3: leg presses.

2 sets: 20 reps each.

In between, we did lying glute kickbacks.

Movement 3: cable pull throughs.

3 sets: 20 reps each

In between we did walking lunges.

Movement 4: sally up challenge.

I did a barbell squat here. Kerry did a machine hack squat. And Charlene did a landmine squat... so we each were able to train at the same time.

It was death.

Extra credit:
Char and Kerry jumped rope. 15 minutes.
I did 50 burpees.

They left at 7:30am.

I opted to another 30 minutes on the treadmill.
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #54  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

30th may - 5am - workout #1

Lateral raise:
25 lb bells x 20 reps
30 lb bells x 10 reps
30 lb bells x 10 reps
40 lb bells x 8 reps
40s x 6
40s x 6
30s x 8

Followed by small protein shake

6:45 am - workout #2

One arm dumbbell row:
55 x 8 each
75 x 8 each
90 x 8 reps each

Inverted row:
3 sets: 8 reps each

Left bicep tendon is inflamed

Lying incline dumbbell row:
3 sets: 65 lb bells x 8 reps each

Smith machine bent over row: from pins
135 x 8
185 x 8

Kneeling straight arm rope pulldown:
5 sets: 90 lbs x 10 reps each

^^only movement which didn't cause tendon pain so far. Did 3 sets modified: backing the station... reaching from behind the head

Kneeling rope pulldown:
110 x 20 reps
120 x 15
130 x 12

^^modified: facing away from machine... pulling from behind the head.

Push ups:
25 reps
20 reps
15 reps

Tempo push up: 10 seconds down
8 reps
6 reps
5 reps

Incline barbell bench press:
2 sets: 115 lbs x 12 reps each

Incline dumbbell benchpress:
2 sets: 65 lb bells x 8 reps each
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #55  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

1st June - 6pm bootcamp

2nd June

Walking lunges: 1 length of car park (80 or 90 steps)

Leg extensions:
4 plates x 50 reps
6 plates x 30 reps
8 plates x 20 reps
10 x 20
12 x 20

Lying single leg curl: 3 plates

20 reps each
15 reps each
12 reps each j

Barbell front squat: add to calves
135 x 3
185 x 3

Barbell standing calf raise:
135 x 50
225 x 25
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #56  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

6th June

Hyperextensions: bodyweight only
3 sets: 12 reps each

Decline sit up:
3 sets: 15 reps each

Lying straight leg lifts:
15 reps
10 reps
8 reps

Crunches:
3 sets: 10 reps each

Lying side leg lift: both legs simultaneous
8 reps per side
8 reps per side
10 reps per side

Dead bugs:
2 sets: 10 reps each

Floor fly:
20s x 20 reps
30s x 15 reps
30s x 12 reps

Feet elevated push ups:
15 reps
12 reps
10 reps

Cable crossover:
40 lbs x 8
50 lbs x 8
60 lbs x 8

Machine flat bench press: 250 lbs
20 reps
15 reps
12 reps

Lat pulldown:
140 lbs x 12 reps
160 x 8
180 x 8

Not sure if it's the tendon/bicep strain.. but the 140 felt like 200

Pullover:
3 sets: 60 lb bell x 15 reps each

Not much pain

One arm row:
3 sets: 85 lb bell x 8 reps each

Moderate pain
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #57  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

8th June - a bit hungover - 7:05am

Hyperextensions:
Bodyweight only x 8 reps
+70 lbs x 8 reps
+90 lbs x 8 reps

Lying leg curl:
8 plates x 8 reps
10 plates x 8 reps
12 plates x 8 reps

Barbell standing calf raise:
135 lbs x 20 reps
225 x 15
315 x 10 reps

Leg extensions
6 plates x 10 reps
8 x 10
10 x 10
12 x 10
14 plates x 10 reps

Leg press:
180 x 10
270 x 10
360 x 10
450 x 10
540 lbs x 10 reps

Barbell squat: ass to calves
3 sets: 225 lbs x 3 reps each
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #58  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

11th June- 5am
Micro bootcamp

Micro 1: 5 minutes
Squat x 20 reps
Crabwalk x 8 steps forward + 8 steps backward

Micro 2: 5 minutes
Goblet squat: 50 lb bell x 10 reps
Plyometric squat x 10 reps
Single leg calf raise: 10 reps each side

Micro 3: 5 minutes
Single arm overhead lunge: 50 lb bell x 20 steps
Jumping jacks x 30 reps

Micro 4: 5 minutes
Burpee x 10 reps
Jack knife sit up x 10 reps

Extra credit:
Band good morning:
2 sets: orange heavy band x 30 reps each

11th June - 6pm

2km bike ride (outdoor. Mixed terrain)
1km run (outdoor. Mixed terrain)

Box squat:
135 lbs x 10 reps
225 lbs x 10 reps
315 lbs x 10 reps
405 lbs x 10 reps
495 lbs x 5 reps
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #59  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

13th June- 5am micro bootcamp

Micro 1: 7 minute AMRAP
Lateral raise x 20 reps
Hammer curl x 20 reps
Push ups x 20 reps

Micro 2: 7 minute AMRAP
Clean and press: 10 reps
Overhead carry: 100m
Sit ups: 15 reps

Micro 3: 7 minute AMRAP
Upright row: 15 reps
Floor press: 15 reps
Lying leg raise: 10 reps

13th June - 7:10 am

Incline barbell bench press: wide grip
3 sets: 45 lbs x 8 reps each
95 lbs x 8 reps
115 lbs x 8 reps
135 x 8 reps
155 x 8 reps
135 lbs x 8 reps

Tbar row: v handle
70 lbs x 15 reps
105 lbs x 12 reps
180 lbs x 8 reps

V handle pulldown:
180 lbs x 8 reps each

Partnered handshake push up:
3 x failure

Triceps pressdown: 100 lbs
25 reps
22 reps
20 reps
20 reps
20 reps
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #60  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

5am - micro bootcamp

Micro 1: 7 minutes
Push up x 20 reps
Plank x 30 seconds
Bent over row: 15 reps

Micro: 7 minutes
Inverted row x 10 reps
Crawl x 20 steps

Micro: 7 minutes
Floor press: 20 reps
Ab wheel x 10
200m run


7 am - gym

Hyperextensions:
4 sets: bodyweight only x 15 reps each

Walking lunge: bodyweight only x 100 steps

Barbell squat: ass to calves
135 x 3
205 x 3
255 x 1

Lying single leg curl:
3 sets: 5 plates x 8 reps per leg

Barbell standing calf raise:
135 x 25
185 x 25
235 x 20
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
Reply

Bookmarks


Currently Active Users Viewing This Thread: 2 (0 members and 2 guests)
 
Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Nark's Training Log - 2016 Narkissos Members' Logs, Pictures, & Videos 124 12-31-2016 08:42 AM
Nark's 2014 Training log Narkissos Members' Logs, Pictures, & Videos 184 01-13-2015 09:54 PM
Nark's 2013 Training Log Narkissos Members' Logs, Pictures, & Videos 265 01-03-2014 12:06 AM
Nark & I training legs Tito Members' Logs, Pictures, & Videos 1 04-22-2013 01:41 PM
Training with Nark experience HULK Narkissos's (Paid) Diet & Training Services 1 09-10-2011 09:15 PM


All times are GMT -4. The time now is 06:31 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2021, Jelsoft Enterprises Ltd.
Copyright 2007 - 2012, Apollo Fitness Barbados