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  #61  
Old 09-11-2018
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18th June bootcamp
Farmer's carry: 2 x 100m each
Overhead press: 21, 15, and 12 reps
Dumbbell bent over row: 21, 15, and 12 reps
Overhead carry: 2 x 100m
Plank: 3 x 45 seconds each
Pinch grip farmers walk: 2 x 100m each
Push ups: 100 reps
French press: 50 reps
Hanging knee lift: 50 reps

Circuit: 1 round
Lateral raise x 10 reps
Front raise x 10 reps
Lateral raise x 8 reps
Front raise x 8 reps
Lateral raise x 6 reps
Front raise x 6 reps
Lateral raise x 4 reps
Front raise x 4 reps
Lateral raise x 2 reps
Front raise x 2 reps


20th June
5am micro bootcamp

Micro 1: 9 minute AMRAP
Ab wheel rollouts: 10 reps
Push ups: 15 reps
Incline push up: 12 reps
Burpees: 10 reps

Micro 2: 9 minutes AMRAP
Overhead press: 20 reps
Hammer curls: 15 reps
Diamond push ups: 12 reps
Jack knife sit ups: 10 reps

Micro 3: 9 minutes AMRAP
Plyometric lunge: 10 reps per leg
Plyometric squat: 10 reps
Crunches: 30 reps

7am gym
Seated low pulley row: v handle
100 lbs x 15 reps
140 lbs x 15 reps
200 lbs x 15 reps

Vhandle pulldown:
140 x 12
160 x 12 (4 w/ assistance)
180 x 12 (5 w/ assistance)

Very strict with constant tension

Tbar row: v handle
S1: 90 lbs x 10 reps
S2: 135 lbs x 8 reps
S3: 180 lbs x 8 reps; 135 x 6 reps; 90 x 6 reps (drop set)

Barbell flat bench press:
3 sets: 135 lbs x 15 reps each

Flat bench fly:
3 sets: 30 lb bells x 15 reps each

Calf press: on leg press station
180 lbs x 25 reps
270 lbs x 20 reps
360 lbs x 15 reps
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  #62  
Old 09-11-2018
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22nd June- 5am micro bootcamp

Micro 1: 4 minutes
Bent lateral raise: 10 reps
Reverse lunge: 10 reps per leg

Micro 2: 4 minutes
Goblet squat: 10 reps
Plot squat: 10 reps

Micro 3: 4 minutes
Overhead press: 10 reps
Pulse squat: 10 reps

Micro 4: 4 minutes
Inverted row: 10 reps
Heavy thruster: 5 reps

Micro 5: 10 minutes
Walking lunge x 100m
Single leg Deadlift x 10 reps per side

7am gym

Circuit: 1 round
Band pull aparts: 20 reps
Lying leg curl: 8 plates x 8 reps
Band pull aparts: 20 reps
Lying leg curl: 10 plates x 8 reps
Band pull aparts: 20 reps
Lying leg curl: 12 plates x 8 reps

Circuit: 1 round
Standing single leg curl: 60 lbs x 8 reps each leg
Band pull aparts: 20 reps
Standing single leg curl: 60 lbs x 8 reps each leg
Band pull aparts: 20 reps
Standing single leg curl: 60 lbs x 8 reps each leg
Band pull aparts: 20 reps

Circuit: 1 round
Leg press: 270 lbs x 20 reps
Band pull aparts: 20 reps
Leg press: 360 lbs x 20 reps
Band pull aparts: 20 reps
Leg press: 450 lbs x 20 reps
Band pull aparts: 20 reps

Circuit: 1 round
Front squat: 135 lbs x 6 reps (add to calves)
Plyo squat: 10 reps
Front squat: 185 lbs x 6 reps (add to calves)
Plyo squat: 10 reps

Superset: 4 rounds
Triceps pressdown: 100 lbs x 10 reps
Push ups: 10 reps

Superset: 3 rounds
Cable bicep curl: 80 lbs x 10 reps
Incline diamond push up: 10 reps
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  #63  
Old 09-11-2018
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Posts: 48,182
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25th June

5am micro bootcamp

Band lateral walk: 100m
Bodyweight only standing calf raise: 100 reps

Micro 1: 10 minutes
Squat x 1
Plyo squat x 1

Adding one rep per exercise until time went off

Micro 2: 10 minutes
Bodyweight only walking lunge x 100m
Dumbbell stiff leg Deadlift x 20 reps
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
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  #64  
Old 09-11-2018
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Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
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Activity: 71%
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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
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19 hours of fasting Down. 315 ATG squat in fasted state. Hoped to do a little conditioning work before breaking my fast... But daddy duty called.

Full session went like:

26th June- 7:30pm

Barbell squat: ass to calves
5 sets: bare (45 lb) bar x 5 reps each
95 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 5 reps + 20 calf raises (w/ 115)
135 lbs x 5 reps + 20 calf raises (w/ 135)
185 lbs x 5 reps + 10 calf raises (w/ 185)
225 lbs x 5 reps + 10 calf raises (w/ 225)
275 lbs x 3 reps + 8 calf raises (w/ 275)
315 lbs x 3 reps + 6 calf raises (w/ 315)

Dumbbell lying leg curls: on floor
50 lb bell x 12 reps
70 lb bell x 4 reps

Ab wheel rollout:
20 reps
15 reps
12 reps

May have solitary meal today at 10pm. One hour eating window. Chicken, pistachios, eggs, cheese, broccoli, and #beanSprouts ...if my tummy can hold it all.

#OMAD #fasting #intermittentFasting #IF #fastedTraining #dahfellaINstgeorge #everyDayIsLegDay #keto #ketosis #ketogenicDiet #ApolloFitnessBarbados #bodyByNarq
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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
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  #65  
Old 09-11-2018
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Narkissos Narkissos is offline
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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
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27th June
5am micro bootcamp

Micro 1: 7 minute AMRAP
Overhead press x 20 reps
Plank w/ shoulder tap x 20 reps
Suspended inverted row x 15 reps

Micro 2: 7 minute AMRAP
Overhead press x 15 reps
Burpee w/ pushup x 12 reps
Renegade row: 5 reps per side

Micro 3: 7 minute AMRAP
Overhead press x 12 reps
Bicep curl x 10 reps
Push ups x 20 reps

Micro 4: 7 minute AMRAP
Quadrupedhip extension x 20 reps
Jack knife sit up x 20 reps
1/2 burpee x 20 reps

7am gym
V handle pulldown
100 x 10
120 x 10
140 x 10
180 x 8
Drop set: 210 lbs x 5 reps; 170 lbs x 5 reps

Seated low pulley row: v handle
200 lbs x 8 reps
200 lbs x 8 reps
200 lbs x 8 reps
250 lbs x 8 reps

T-bar row: vhandle
Drop set: 180 lbs x 6 reps; 135 lbs x 6 reps; 90 lbs x 6 reps

Burpee pull up: w/ push up
2 sets: 5 reps each**

**left bicep tendon still inflamed.

Incline dumbbell fly:
2 sets: 30 lb bells x 15 reps each

Alternating arm incline dumbbell bench press:
2 sets: 80 lb bells x 5 reps each arm

Alternating arm flat bench fly:
2 sets: 30 lb bells x muscular failure.
__________________
___________________
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
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  #66  
Old 09-11-2018
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Narkissos Narkissos is offline
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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
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28th june

Standing side leg lift
15 per side
12 per side
10 per side

Frog pump glute bridge:
2 x 30 each

Supine single leg lift:
10 per side
15 per side
15 per side

Reverse lunge:
3 x 10 per leg

Walking lunge: 5 minutes AMRAP

Plyo squat: 5 minute AMRAP (sets of 10 or 20)

Cable pull through:
80 x 10
100 x 10
120 lbs x 10

Cable monster walk:
80 lbs x warm up
100 lbs x warm up
120 lbs x muscular failure

Barbell squat: ass to calves
135 lbs x 40 straight reps (some guys were having a rep challenge. Highest goal was 36. So I joined)

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

Front squat: ass to calves
185 x 6 reps
205 lbs x 3 reps

Lying straight leg lift:
3 sets x 10 reps each
__________________
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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
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  #67  
Old 09-11-2018
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Narkissos Narkissos is offline
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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
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30th June
Single arm dumbbell swing: 30 lb bell x 50 reps per side

Quadruped hip extension: 2 minutes AMRAP

Banded suicide run x 1 round

Sally up squat challenge x 1

Banded suicide run x 1 round

Sally up squat challenge x 1

Dumbbell flat bench press:
S1: 30 lb bells x 20 reps
S2: 40 lb bells x 20 reps
S3: 50 lb bells x 20 reps
S4: 70s x 10; 50s x 5; 40s x 5; 30s x 5

Flat bench fly:
30s x 10
40s x 10
50s x 10
70s x 10

Seated overhead press:
2 sets: 30 lb bells x 25 reps each
2 sets: 50 lb bell x 10 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
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  #68  
Old 09-11-2018
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Narkissos Narkissos is offline
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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
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2nd July - 5am micro bootcamp

Double dumbbell get ups: 25 reps
Double dumbbell windshield wipers: 25 reps

Micro 1: 10 minutes
Squat 1 rep
Plyo squat 1 rep

Adding one rep per movement til timer went off.

Micro 2: 10 minutes
Kettlebell sit up: 10 reps
Kettlebell swing: 10 reps
Kettlebell glute bridge: 10 reps

4th July - 5am micro bootcamp
7 rounds of:
Overhead press: 20 reps
Ab wheel roll out: 10 reps
Lateral raise: 15 reps
Sit ups: 10 reps
Push ups: 20 reps

Extra credit:
Inverted row x 50 reps

5th July: 8pm impromptu session

Handstand push up:
15 sets: 5 reps each

Suspended inverted row:
20 reps
15 reps
12 reps
10 reps

Single arm standing overhead press:
1 set: 50 lb bell x 20 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
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  #69  
Old 09-11-2018
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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
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6th July
5am micro bootcamp

6am gym

Leg extensions:
4 plates x 20 reps
6 plates x 20 reps
8 plates x 20 reps
10 plates x 20 reps

Reverse lunge: bodyweight only x 50 reps each

Horizontal leg press: w/ foam roller between thighs (re: addiction)
200 lbs x 40 reps
250 lbs x 30 reps
400 lbs x 20 reps

Standing single leg curl:
70 lbs x 8 reps each
60 lbs x 10 reps each
50 lbs x 15 reps each

Bodyweight only calf raise: 100 reps

Elliptical: 20 mins

Machine hack squat: close stance; ass-to-calves
90 lbs x 5 reps
90 lbs x 5 reps
140 lbs x 5 reps

Calf press: on hack squat station
3 sets: 140 lbs x 20 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
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  #70  
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
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7:30 am - gym

Triceps pressdown:
70 x 20
80 x 20
90 x 20
100 x 20
110 x 20

V handle pulldown:
140 x 15
160 x 15

Incline tempo push up: 10 seconds down, 1 sec up.
3 sets: 10 reps each

Seated low pulley row:
1 set: 250 lbs x 10 reps

Incline barbell bench press:
135 lbs x 10 reps (wide grip)
165 lbs x 6 reps (wide grip)
165 lbs x 8 reps (pec width)

One arm dumbbell row:
100 lb bell x 10 each
110 lb bell x 8 each

Low incline fly:
40 lb bells x 8 reps
75 lb bells x 8 reps

5pm - bootcamp
Lateral raise:
10s x 20
15s x 20
20s x 20

Burpee w/o push up x 2 minutes

Standing overhead press:
40s x 20
30s x 20
30s x 20

Walking lunge: bodyweight only x 100m

Circuit: 1 round
Hammer curl: 20s x 25 reps
Plyo squat: 25 reps
Hammer curl: 20s x 25 reps
Plyo squat: 25 reps
Dumbbell curl: 20s x 25 reps

Glute bridge: banded
3 sets: black band at knees; green band at ankles x 20 reps each

Crunches: 100 reps w/ legs in air.

Overhead carry: 30 lb bells x 200m

Push ups: 100 reps

Forearm plank:
4 rounds: 1 mins 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
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