Nark's Training Log - 2018

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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.

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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