Nark's Training Log - 2016

[Narkissos]

17th February 2016
6:05am

One-arm dumbbell row:
80 lb bell x 15 reps each
100 lb bell x 10 reps each
110 lb bell x 7 reps each

Lat pulldown: v-handle
160 lbs x 8 reps
180 lbs x 8 reps
200 lbs x 8 reps

Seated single-arm cable row:
100 lbs x 6 reps each
90 lbs x 6 reps each
80 lbs x 7 reps each

Kneeling single-arm lat pulldown:
130 lbs x 6 reps each
140 lbs x 6 reps each

Pullover:
85 lb bell x 12 reps
85 lb bell x 15 reps

Barbell bench press: pec width grip
135 lbs x 2 reps
155 lbs x 2 reps
185 lbs x 2 reps
205 lbs x 2 reps
225 lbs x 2 reps
245 lbs x 1 rep
225 lbs x 2 reps
205 lbs x 5 reps
185 lbs x 8 reps
155 lbs x 10 reps
135 lbs x 15 reps

Lateral raise:
20 lb bells x 8 reps
25 lb bells x 8 reps
30 lb bells x 8 reps

Dumbbell seated overhead press:
60 lb bells x 10 reps
60 lb bells x 8 reps
60 lb bells x 6 reps

Single-arm cable bent lateral raise:
2 sets: 40 lbs x 10 reps each arm

Donkey calf raise: w/ weight hanging from lifting belt
90 lbs x 15 reps
180 lbs x 15 reps
180 lbs x 15 reps

Calf press on hack squat station:
270 lbs x 8 reps
360 lbs x 8 reps
450 lbs x 8 reps

End: 7:42am

Multiple intense bootcamps over these past days.

Didn't log much of anything.

20th February 2016
7am

lateral raise: (warm-up)
10 sets: 10 lb bells x 10 reps each

Barbell standing overhead press:
115 lbs x 12 reps
135 lbs x 8 reps
155 lbs x 6 reps

Push-press:
165 lbs x 2 reps
185 lbs x 2 reps
205 lbs x 1 rep
185 lbs x 2 reps

NB: Knees sore

Hang clean and press:
3 sets: 115 lbs x 6 reps each

Barbell squat: ass to calves
115 lbs x 6 reps
135 lbs x 6 reps
155 lbs x 6 reps
185 lbs x 6 reps
225 lbs x 6 reps

Barbell standing calf raise:
3 sets: 225 lbs x 20 reps each

Push-ups: bodyweight x 100 reps

Tricep pressdown:
1 set: 150 lbs x 10 reps; 140 lbs x 5 reps; 130 lbs x 5 reps; 120 lbs x 5 reps; 110 lbs x 5 reps; 100 lbs x 5 reps; 90 lbs x 5 reps; 80 lbs x 5 reps; 70 lbs x 5 reps; 60 lbs x 10 reps (drop-set)

4 pm - taught a very intense outdoor bootcamp class.

21st February
Rode 10.9 km

22nd February

Wasn't motivated to do anything outside of training clients.

23rd February

Trying to get a short session in before all of my motivation fades

Warm-up:
Lateral raise:
3 sets: 4kg bells x 15 reps each

Bent lateral raise:
1 set: 4kg bells x 15 reps

Landmine single-arm clean and press:
4 sets: +25 lbs x 6 reps each side

Workout:
Landmine single-arm press:
50 lbs x 10 reps each
+75 lbs x 8 reps each
+100 lbs x 6 reps each

Landmine single-arm Floor press:
3 sets: +45 lbs x 8 reps each

Landmine single-arm floor fly:
2 sets: +10 lbs x 12 reps each

Decline bench: w/ instability (ie weights hung from bar w/ resistance bands)
S1: 95 lbs x 12 reps
S2: 145 lbs x 12 reps
S3: 145 lbs x 8 reps

Decline bench:
185 lbs x 6 reps
165 lbs x 6 reps

Decline fly:
2 sets: 24 lb bells x 12 reps each

french press:
2 sets: 35 lb plate x 6 reps each

[Narkissos]

24th February
Romanian deadlift:
3 sets: bare bar x 5 reps each (warm-up)
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
405 lbs x 3 reps

Barbell row:
3 sets: 225 lbs x 8 reps each

Barbell shrug:
3 sets: 315 lbs x 6 reps each

Lat pulldown:
180 lbs x 8 reps
200 lbs x 9 reps
220 lbs x 9 reps

ROM on Last few reps shortened to pulling to eye/nose level. Very strict though. Lifitng straps facilitated that.

Kneeling single-arm pulldown:
2 sets: 150 lbs (full stack) x 6 reps each (personal best)

Seated facepulls: low pulley row station
60 lbs x 20 reps
80 lbs x 10 reps
60 lbs x 15 reps

Decline pullover:
60 lbs x 20 reps
70 lbs x 15 reps

Seated alternating dumbbell curl:
3 sets: 50 lb bells x 8 reps each

Single-arm dumbbell preacher curl
1 set: 20 lb bell x 20 reps each

Calf press on hack squat station:
3 sets: 180 lbs x 20 reps each

25th February
Inten‎ded to exercise today.
Didn't.

26th February
Taught an intense bootcamp (which I participated in wholly). Included overhead carries. Squat holds. Plank variations. Bridge Variations. Walking lunges. Plyo squats etc. Solid session.

[Narkissos]

27th February
Taught an intense bootcamp. My participation was minimal however.

28th February
Depression robbed me of energy. Did nothing today.

29th February
Still dealing with a ton of shit.

But, refusing to let that wreck me. I have 30 minutes until my next client gets here.

Time to work.

hamstring activation:
good mornings: 3 sets: 65 lbs x 5 reps each

workout:
Barbell squat: ass to calves
3 sets: 65 lbs x 6 reps each
3 sets: 95 lbs x 3 reps each

135 lbs x 3 reps
185 lbs x 3 reps
225 lbs x 1 rep (knee discomfort!*)
225 lbs x 3 reps

*after the set at 185 lbs, I switched my footwear.. from sneakers to flat converse. Horribly uncomfortable :-/ Unexpected.

Luckily, this isn't my major leg day. There's still opportunity to recover and do better during the week.

Barbell standing calf raise:
3 sets: 225 lbs x 20 reps each

barbell front squat: ass to calves
2 sets: 135 lbs x 5 reps each
2 sets: 185 lbs x 3 reps each

[Narkissos]

2nd March - 2016

Lying leg curl: w/ deliberate pause @ peak
2 sets: 8 plates x 8 reps each
2 sets: 10 plates x 8 reps each
1 set: 12 plates x 6 reps


Barbell squat: ass to calves
2 sets: bare bar x 6 reps each
2 sets: 95 lbs x 6 reps each

135 lbs x 6 reps
185 lbs x 4 reps (slight left knee tendon ache)
225 lbs x 5 reps
275 lbs x 2 reps
275 lbs x 2 reps

Lat pulldown:
160 lbs x 8 reps
180 lbs x 8 reps
220 lbs x 6 reps
240 lbs x 6 reps; 180 lbs x 4 reps (drop-set)

Kneeling single-arm pulldown:
150 lbs (full stack) x 6 reps each
130 lbs x 6 reps each

Low pulley row: v-handle
250 lbs (full stack) x 8 reps
230 lbs x 8 reps

One-arm row:
115 lb bell x 6 reps each
95 lb bell x 8 reps each

NB: right now i'm pulling... but I can't fucking feel anything.

Decline single-arm pullover:
3 sets: 35 lb bell x 6 reps each arm

Seated alternating dumbbell curl: relatively strict
45 lb bells x 8 reps each
45 lb bells x 6 reps each
45 lb bells x 5 reps each

Read an article about getting big calves. Indicated that single-leg straight-leg calf raises from the floor are indicative of strength... and thus the capacity for growth.

"20 reps" per leg is a good threshold... with the average gym rat not being able to complete even 10 without the knee bending, or range-of-motion flagging.

While squatting earlier, I did a set of 20 per leg easily.

So, clearly trained my calves for efficiency and strength.

now to use that to gain more size.


Standing single-leg calf raise:
3 sets: Bodyweight x 25 reps each

[Narkissos]

9th March
Standing single-leg calf raise:
5 sets: 15 reps each leg

Machine standing calf raise:
300 lbs x 12 reps
300 lbs x 10 reps
300 lbs x 12 reps

Machine standing single-leg calf raise:
150 lbs x 6 reps each
120 lbs x 6 reps each
100 lbs x 6 reps each

Incline bench press:
3 sets: 115 lbs x 6 reps each
3 sets: 165 lbs x 6 reps each

Flat bench press:
3 sets: 135 lbs x 6 reps each
3 sets: 185 lbs x 6 reps each

Flat bench fly:
35 lb bells x 8 reps
45 lb bells x 8 reps
55 lb bells x 8 reps

Lat pulldown:
5 sets: 200 lbs x 8 reps each

NB: didn't have my lifting straps

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

V-handle tricep pressdown:
80 lbs x 10 reps
90 lbs x 10 reps
100 lbs x 10 reps

Standing cable curl:
3 sets: 120 lbs x 8 reps each

Push-ups: bodyweight x 50 reps

[Narkissos]

11th March - 7:30 am
Lying leg curl:
2 sets: 8 plates x 10 reps each
2 sets: 10 plates x 10 reps each
2 sets: 12 plates x 10 reps each

Barbell squat: ass to calves
95 lbs x 6 reps
95 lbs x 6 reps
135 lbs x 6 reps
135 lbs x 6 reps
185 lbs x 11 reps (failure)
225 lbs x 7 reps (failure)

Calf press: on leg press
180 lbs x 20 reps
180 lbs x 20 reps
270 lbs x 20 reps
360 lbs x 20 reps

Superset: 3 rounds
Arnold press: 40 lb bells x 10 reps
Seated overhead press: 40 lb bells x 10 reps

6 pm - taught a super-intense bootcamp :-)

[Narkissos]

12th March - "Your Full Name" Circuit:
S1:
Half burpees: 20 reps
20 crunches
20 reverse lunges
60 second plank
60 second wall sit
12 plyometric lunges

S2:
Full Burpee: 10 reps (w/ push-up)
Weighted arm circles: 10 lb kettlebells x 20 reps
15 push-ups
50 jumping jacks
60 second plank
25 push-ups

S3:
Plyometric squats: 10 reps
30 bicycle crunches
30 tricep dips (NB: challenge called for 10)
1 minute full plank
1 minute forearm plank
10 push-ups
20 ass-to-calves squats x 135 lbs
60 second wall sit
60 second plank

^^name workout... with extra stuff thrown in, was complete by this point. But I was still able to breath, so I thought "why the fuck not?"

S4:
8 ass-to-calves barbell squats with 185 lbs
8 Bodyweight plyometric squats
8 full burpee with push-up
16 quadruped hip extensions (ie 8 reps per side)

Extra credit:
Barbell standing overhead press:
3 sets: 115 lbs x 10 reps each

4 pm
Bent over row: 50 lb kettlebells x 50 reps
Push-ups: bodyweight x 100 reps
Box jump: 24" box x 25 reps
Landmine squat (ass to calves): +90 lbs x 50 reps

[Narkissos]

14th March

220 decline sit-ups
75 chin-ups

16th March
Standing single-leg curl:
30 lbs x 15 reps each
40 lbs x 12 reps each
50 lbs x 10 reps each

Deep Bodyweight squat: 120 reps

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

Barbell front squat: ass to calves
2 sets: 135 lbs x 8 reps each

Barbell standing calf raise:
135 lbs x 20 reps
225 lbs x 20 reps
315 lbs x 10 reps
315 lbs x 12 reps
315 lbs x 12 reps

Circuit:
S1:
Kneeling glute kickback: 6 plates x 10 reps each
Lying leg curl: 10 plates x 10 reps
Calf press 180 lbs x 15 reps (on hack squat station)

S2
Kneeling glute kickback: 8 plates x 10 reps each
Lying leg curl: 12 plates x 10 reps
Calf press 270 lbs x 15 reps

I may have died at this point.

6pm - taught an intense bootcamp.
Remember doing 100 plyo squats + 20 bodyweight squats. The rest is a blur.

17th March

Today's challenge exercise is burpees.
But, after having done so many burpees over these past 5 weeks, I am not really interested.

So, I did a burpee deadlift.
It was fun.

Burpee deadlift:
3 sets: 135 lbs x 10 reps each
3 sets: 205 lbs x 10 reps each
2 sets: 255 lbs x 10 reps each

[Narkissos]

18th March
‎Calf press: on hack squat station
1 set: 90 lbs x 100 reps (rest-pause)

Seated calf raise:
1 sets: 90 lbs x 50 reps (rest-pause)

Calf press: on 45-degree leg-press station
1 set: 180 lbs x 50 reps (rest-pause)

Barbell row:
2 sets: bare bar x 10 reps each
2 sets: 135 lbs x 8 reps each
1 set: 225 lbs x 12 reps

Barbell flat bench press:
2 sets: 135 lbs x 6 reps each
1 set: 185 lbs x 8 reps

Lat pulldown:
200 lbs x 10 reps
200 lbs x 8 reps
200 lbs x 6 reps

Cable crossover: low pulley
40 lbs x 12 reps
40 lbs x 10 reps
40 lbs x 8 reps

Low pulley row: v-handle
250 lbs x 6 reps (full stack)
230 lbs x 6 reps
200 lbs x 8 reps

Superset: 2 rounds
Standing cable curl: 150 lbs x 6 reps
Parallel bar dips: bodyweight x 12 reps

[Narkissos]

23rd March

Barbell standing overhead press:
45 lbs x 15 reps
45 lbs x 15 reps
95 lbs x 8 reps
115 lbs x 8 reps
135 lbs x 8 reps

Lateral raise:
3 sets: 25 lb bells x 12 reps each

Barbell high pull:
95 lbs x 8 reps
115 lbs x 8 reps
135 lbs x 6 reps
155 lbs x 4 reps

Lat pulldown:
3 sets: 200 lbs x 8 reps each

Barbell flat bench press:
135 lbs x 6 reps (warm-up)
155 lbs x 6 reps (warm-up)
205 lbs x 6 reps

Barbell bent over row:
2 sets: 205 lbs x 8 reps each

Incline barbell bench press:
2 sets: 185 lbs x 4 reps each

Kneeling single-arm pulldown:
130 lbs x 10 reps each arm
140 lbs x 10 reps each arm

^^personal bests

Low-cable crossover:
50 lbs x 10 reps
60 lbs x 8 reps

^^personal bests

Calf press: on hack squat station
5 sets: 180 lbs x 10 reps each
5 sets: 270 lbs x 10 reps each

Session duration: 1 hr 10 mins

6pm bootcamp
Single-arm Overhead carry: 16kg bell x 1 km

Superset: 5 rounds
Bodyweight plyometric squat: 20 reps
Burpee w/o push-up: 10 reps

Superset: 3 rounds
Kettlebell high-pull: 90 lb bell x 10 reps
Push-ups: bodyweight x 20 reps

Jack-knife sit-up: 100 reps

Clean and press:
5 sets: 16 kg bells x 5 reps each

25th March
Drank too much last night. Skipped morning workout.

Taught a bootcamp @6pm. Very intense.

Squat hold: 2 sets: 1 minute each

200 metre walking lunge w/ 20kg kettlebell in goblet hold position.

^walking lunge was punctuated with bodyweight plyometric squats every time I needed to 'rest'. 4 or 5 rounds of 20 reps each

200 metre single-arm overhead carry w/ 20kg kettlebell.

Superset: 5 rounds
Floor sit-up: 10 reps
Sprint: 50 metres

Circuit: 2 rounds
Plank: 1 minute
Hollow hold: 1 minute
Burpee w/o push-up: 10 reps