Nark's Training Log - 2016

[Narkissos]

21st October
Very weak today.
Still ill.
Achy.

Lying leg curl:
6 plates x 20 reps
8 plates x 10 reps
10 plates x 10 reps
10 plates x 10 reps
10 plates x 10 reps

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

Barbell squat: ass to calves
Bar x 6 reps
135 lbs x 6 reps
135 lbs x 6 reps
225 lbs x 4 reps
225 lbs x 4 reps

Calf press on hack squat station:
90 lbs x 25 reps
90 lbs x 25 reps
90 lbs x 25 reps
180 lbs x 15 reps
270 lbs x 12 reps

Standing cable curl:
60 lbs x 10 reps
70 lbs x 10
80 lbs x 10
90 lbs x 10
100 lbs x 10

Worst workout for the year

[Narkissos]

23rd October

Lying leg curl
6 plates x 8 reps
8 plates x 8 reps
10 plates x 8 reps
12 plates x 8 reps
14 plates x 8 reps

Lying single leg curl:
3 sets: 6 plates x 6 reps each leg

Deficit squat:
45 lbs x 6 reps
90 lbs x 6 reps
135 lbs x 6 reps

Barbell squat: ass to calves
135 lbs x 4 reps
225 lbs x 4 reps
315 lbs x 4 reps
335 lbs x 1 rep
365 lbs x 1 rep

Standing cable curl
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10

Decline bench press:
135 x 10
185 x 6
225 x 5

Barbell row
225 lbs x 8
315 lbs x 8 reps

Lying incline dumbbell row
70 lb bells x 8 reps
70s x 6 reps
70s x 5 reps

[Narkissos]

26th October

Reverse grip pressdown:
60 lbs x 10
70 lbs x 10
80 lbs x 10
90 lbs x 10

Cable curl:
60 lbs x 10
70 lbs x 10
80 lbs x 10
90 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10

V handle pulldown
5 sets: 160 lbs x 8 reps each

Underhand grip pulldown
3 sets: 180 lbs x 6 reps each

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

Barbell flat bench press:
10 sets: 135 lbs x 10 reps each

Machine standing calf raise:
180 lbs x 25
220 lbs x 20
260 lbs x 20
300 lbs x 20

[Narkissos]

28th October
Standing cable curl
70 x 10
80 x 10
90 x 10
110 lbs x 10 reps

Leg extension
2 sets: 6 plates x 10 reps each
2 sets: 8 plates x 10 reps each
2 sets: 10 x 10 reps each
2 sets: 12 x 10 reps each
2 sets: 14 plates x 10 reps each

Lying leg curl:
3 sets: 8 plates x 15 reps each

Taking easy today because of strained hamstring

Barbell squat: ass to calves
3 sets: 135 lbs x 4 reps each
3 sets: 225 lbs x 4 reps each
315 lbs x 4 reps

Calf raise: on hack squat station
2 sets: 90 lbs x 20 reps each
2 sets: 180 lbs x 20 reps each
2 sets: 270 lbs x 10 reps

"Decent"

[Narkissos]

29th October
Taught intense bootcamp

30th October
Rode 14.31km with a client

[Narkissos]

2nd November
Standing cable curl:
60 x 20 reps
70 x 15 reps
80 x 10 reps
90 x 10 reps

Pressdown
80 x 20 reps
90 x 20 reps
110 x 15 reps
120 x 10 reps
150 x 10 reps

Pulldown
140 x 8 reps
160 x 8 reps
180 x 8 reps
200 x 8 reps

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

Behind the neck pulldown
120 lbs x 12 reps
130 lbs x 8 reps
140 lbs x 8 reps

Kneeling single arm pulldown
3 sets: 120 lbs x 8 reps each arm

Lying incline dumbbell row:
3 sets: 75 lb bells x 6 reps each

Barbell decline bench press:
135 lbs x 10
185 lbs x 8
185 lbs x 8
185 lbs x 8

[Narkissos]

4th November
Calf press: on horizontal leg press
150 x 30 reps
200 x 15 reps
250 x 15 reps
300 x 15 reps
*2 minute static stretch*
350 x 15 reps

Horizontal leg press:
150 lbs x 25 reps
200 lbs x 25
250 lbs x 15
300 x 15
350 x 15

Standing single leg curl
50 lbs x 8 reps each
70 lbs x 8 reps each

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

Leg extensions
10 plates x 10 reps
14 x 10 reps
18 x 10 reps

Barbell squat: ass to calves
135 lbs x 3
225 lbs x 3
315 lbs x 3 reps

[Narkissos]

9th November
Standing cable curl:
60 lbs x 15 reps
70 x 15
80 x 15
90 lbs x 8
100 x 8
110 x 8
120 x 8

Triceps press down
100 lbs x 20 reps
110 lbs x 10 reps
120 lbs x 10
130 x 10
150 x 10

Rope pullover:
80 lbs x 20 reps
100 x 12
120 x 8

V handle pulldown
180 x 8
200 x 8

Low pulley row: v handle
200 x 8
200 x 8

Standing single arm cable row: torso angled
100 x 8 reps each
110 lbs x 8 reps each

Standing single arm cable row: torso upright
2 sets: 100 lbs x 8 reps each

Barbell flat bench press
10 sets - 135 lbs x 8 reps each

Barbell upright row: wide
135 lbs x 8 reps
135 lbs x 8 reps
135 lbs x 8 reps

Seated lateral raise:
3 sets: 25 lb bells x 10 reps each

[Narkissos]

10th November
Machine standing overhead press:
150 lbs x 10 reps
150 x 10
150 x 10
180 x 10
220 x 10 reps

Circuit:
S1:
Clean and press: 95 lbs x 8 reps
Arnold press: 35 lb bells x 8 reps
Bent lateral raise: 35 lb bells x 8 reps

S2:
Clean and press: 135 lbs x 5 reps
Arnold press: 35 lb bells x 8 reps
Bent lateral raise: 35 lb bells x 8 reps

S3:
Clean and press: 155 lbs x 3 reps
Arnold press: 35 lb bells x 8 reps
Bent lateral raise: 35 lb bells x 8 reps

S4:
Clean and press: 155 lbs x 3 reps
Arnold press: 35 lb bells x 8 reps
Bent lateral raise: 35 lb bells x 8 reps

S5:
Clean and press: 185 lbs x 1 rep
Arnold press: 50 lb bells x 8 reps; 35 lb bells x 4 reps (drop set)
Bent lateral raise: 35 lb bells x 8 reps

Plate front raise: 25 lbs x 50 reps (overhead)

Ab wheel roll out: 50 reps

Half kneeling band Wood chopper:
2 sets: red band x 10 reps each side

[Narkissos]

11th November
Horizontal leg press:
100 lbs x 20 reps
150 x 20
200 x 20
250 x 20

Calf press: on horizontal leg press
200 lbs x 20 reps
250 x 20
300 x 20
350 x 20

Wall sit:
2 sets: 1 minute

Leg extensions
8 plates x 10
10 x 10
12 x 10
14 x 10
16 x 10
18 x 15 reps

Tension leg press:
270 lbs + double medium resistance bands x 20 reps
270 lbs + double medium bands + heavy band + xtra heavy band x 20 reps

Barbell squat: ass to calves
225 lbs + double medium bands (vertical tension) x 6 reps

225 lbs + heavy band (posterior tension) x 4 reps

225 lbs x heavy band (posterior tension) x 4 reps

315 lbs x 1 rep w/ pause @ bottom

335 lbs x 1 rep

365 lbs x 1 rep

Lying leg curl
2 sets: 8 plates x 20 reps each

Calf press: on hack squat station
90 lbs x 20 reps + 20 second weight stretch @ end of set

180 lbs x 20 reps + 20 second weighted stretch @ end of set