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

Closed Thread
 
Thread Tools Search this Thread Display Modes
  #141  
Old 08-15-2011
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: 717
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

25th June 2011

General warm-up:
External rotation: 8 lb dumbbells: 15 reps ea arm: 3 sets
Facepulls: 3 plates: 15 reps ea: 2 sets
Bent over dumbbell row to head/face/throat area: 15 lb dumbbells: 12 reps ea

Workout:
Push-ups: 185 reps (on knuckles)

V-bar pulldown:
8 plates: 12 reps (warm-up)
14 plates: 8 reps (work-set)

Comments: slow negative... explosive positive. Hold @ peak contraction.

Yates row: w/ smith machine
105 lbs: 12 reps

Comments: slow negative... explosive positive. Hold @ peak contraction. Spreading lats at max stretch position

One-arm row: smith machine
65 lbs x 12 reps ea arm** (workset)

**8 reps + 10-breath pause + 4 more reps.

NB: this row was done standing perpendicular to smith machine...torso bent til parallel to floor.

Straight-arm dumbbell pullover:
50 lb dumbbell x 12 reps (warm-up)
80 lb dumbbell x

NB: this pullover was done laying perpendicular to bench...as opposed to along its length.

Also: slow negative... explosive positive.

Behind-the-back barbell shrugs:
135 lbs x 12 reps (warm-up)
275 lbs x 7 reps; 225lbs x 5 reps (work set: drop-set)

Pull-ups: using v-handle - palms-facing grip

1 set: 15 reps (rest-pause: 11 reps, 5 seconds, 2 reps, 5 seconds, 2 reps)


One-arm dumbbell preacher curl:
1 set: 35lb dumbbell: 10 reps (6 reps + 4 forced reps)

Very slow negative...explosive positive

Barbell curls: e-z curl bar
1 set: 85 lbs: 10 reps (6 reps + 4 forced reps)

Very slow negative...explosive positive

Comments: overall a painful session lol. Not the pump I'm accustomed to. But not bad all the same.

Push-ups for month of June: 3000 - 3000in31 challenge completed.
__________________
___________________
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
  #142  
Old 08-15-2011
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: 717
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 June 2011

A.m. Workout: "Pecs"

General warm-up:
External rotation:
3 sets: 8 lb dumbbells: 15 reps ea

Facepulls:
3 plates: 25 reps**
5 plates: 15 reps**

**differing angles

Lateral raise:
15 lb dumbbells: 20 reps

Bent lateral raise:
15 lb dumbbells: 20 reps

Wide Tricep pressdown:
3 plates: 20 reps

Chin:
Bw x 6 reps

Plenty of stretching

Workout:

Decline barbell bench:
135 lbs x 10 reps (warm-up)
135 lbs x 10 reps (warm-up)
185 lbs x 6 reps (work-set)
205 lbs x 6 reps (work-set)

Incline dumbbell press:
50 lb dumbbells x 12 reps (warm-up)
90 lb dumbbells x 6 reps (work-set)

Incline fly:
35 lb dumbbells: 12 reps (warm-up)
70 lb dumbbells: 8 reps (work-set)

Decline fly:
80 lb dumbbells: 6 reps (work set)

Plyo push-up: alternating hands on 6" box
10 reps ea side (20 push-ups total)
7 reps ea side (14 push-ups total)
7 reps ea side (14 push-ups total)

Plyo (clapping) push-ups
10 reps
10 reps
12 reps

Total push-ups for june: 3078 reps

Weighted push-up: 45 lbs on back: 8 reps

Comments: plyo push-ups feel like the best thing in the whole world. Better than normal push-ups. Better than bench presses. If only they were better for mass. Good session... Sinusitis be damned.


P.m. Session: Taught a high-intensity bootcamp session on the beach for 90 minutes
__________________
___________________
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
  #143  
Old 08-15-2011
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: 717
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

27th june 2011

"Delts"

Warm-up:
2 rounds:
External rotation: 8 lb dumbbells: 30 reps (forearms parallel to floor)
External rotation: 8 lb dumbbells: 15 reps (upper-arm parallel to floor)

Lateral raise:
2 sets: 20 lb dumbbells: 10 reps ea

Dumbbell upright row:
20 lb dumbbells: 10 reps ea

Workout:

Hang clean to press:
Bar x 12 reps
95 lbs x 12 reps
115 lbs x 10 reps
145 lbs x 4 reps
145 lbs x 4 reps

Arnold press:
35 lb dumbbells x 12 reps (warm-up)
70 lb dumbbells x 4 reps (work set)
70 lb dumbbells x 4 reps (work set)

Snatch:
95 lbs x 10 reps**
95 lbs x 8 reps**

**general conditioning. (And, I wanted to 'rest' before doing another pressing movement)

Handstand push-ups:
Bodyweight: 4 reps
Bodyweight: 4 reps

Barbell Standing Overhead press:
95 lbs x 10 reps (warm-up)
145 lbs x 6 reps (workset)

Barbell upright row:
65 lbs x 12 reps
65 lbs x 12 reps
85 lbs x 8 reps
105 lbs x 6 reps

Comments - Very close Grip: thumbs touching. Controlled negative and positive both.

Push-ups: 102 reps**

**Push-ups were done on 1/2" plates so I got more depth.

Total push-ups for June: 3200
__________________
___________________
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
  #144  
Old 08-15-2011
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: 717
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 June 2011

"Lower Body"

Prologue: haven't trained in a spell... Didn't feel like it tonight. Reached the gym at about 8:40pm

Laying leg curl:
80 lbs: 20 reps (warm-up)
80 lbs: 20 reps (warm-up)
80 lbs: 20 reps (warm-up)
100 lbs: 10 reps**
110 lbs: 10 reps**
120 lbs: 10 reps**

**slow negative. Explosive positive.

Rack Pulls:
135 lbs x 8 reps
225 lbs x 8 reps**
315 lbs x 4 reps**

**Sumo stance

Smith calf-raise:
195 lbs x 15 reps
285 lbs x 15 reps
375 lbs x 8 reps

GOod mornings:
95 lbs x 10 reps
135 lbs x 8 reps
135 lbs x 8 reps**

**sumo stance - felt much better ROM-wise

Seated calf:
90 lbs x 20 reps
135 lbs x 15 reps
135 lbs x 15 reps

Smith Squat:
105 lbs x 10 (heels elevated)
195 lbs x 8 reps (heels elevated)**
195 lbs x 10 reps##
245 lbs x 8 reps##
285 lbs x 8 reps##

**getting weird clicking from knee on the way up from below parallel on each rep. Like a popping

##closer stances feel much better.

Abductor:
140 lbs x 20 reps
170 lbs x 20 reps
170 lbs x 20 reps

Swiss ball Reverse hyperextension:
Bodyweight: 15 reps
Bodyweight: 12 reps

Walking lunge:
1 set: 35 lb dumbbells: 20 steps

Lunge circuit: 3 rounds
Walking lunge: bodyweight: 10 steps
Backward Walking lunge: bodyweight: 10 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
  #145  
Old 08-15-2011
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: 717
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 July 2011 - am

Sit-ups: 260 reps

Total sit-ups for July 7000-rep challenge: 260/7000

1st July 2011 - lunchtime

V-bar pull-down:
Set 1: 8 plates x 10 reps (warm-up)
Set 2: 8 plates x 10 reps (warm-up)
Set 3: 10 plates x 10 reps
Set 4: 12 plates x 10 reps
Set 5: 14 plates x 5 reps; 8 plates x 7 reps (drop-set)

Low pulley row: wide grip
Set 1: 8 plates x 10 reps (warm-up)
Set 2: 10 plates x 10 reps
Set 3: 13 plates x 7 reps; 8 plates x 8 reps (drop-set)

T-bar: corner row w/ v-bar handle
Set 1: 70 lbs x 10 reps (warm-up)
Set 2: 140 lbs x 10 reps
Set 3: 210 lbs x 6 reps; 140 lbs x 4 reps (drop-set)

Decline dumbbell pullover:
Set 1: 80 lb dumbbell: 10 reps
Set 2: 90 lb dumbbell: 10 reps
Set 3: 125 lb dumbbell: 6 reps

Behind the back shrugs:
225 lbs x 10 reps
275 lbs x 6 reps
275 lbs x 6 reps


1st july 2011 - pm


"Conditioning/abs/bis"

400m run

GHD sit-up: lowering/ body below parallel to floor
40 reps

Decline sit-up:
30 reps

GHD sit-up:
10 reps

Decline sit-up:
40 reps

GHD sit-up:
20 reps

Decline sit-ups
50 reps

GHD sit-ups
50 reps

Barbell curls: ez curl bar
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps

One-arm dumbbell preacher curl:
25lb dumbbell: 7 reps ea

Close-grip barbell preacher curl:
65lbs x 7 reps

One-arm dumbbell preacher curl:
35lb dumbbell: 7 reps ea

Close-grip barbell preacher curl:
65lbs x 7 reps

One-arm dumbbell preacher curl:
35lb dumbbell: 7 reps ea

GHD sit-ups:
25 reps

Total sit-ups: 265

Sit-ups for month of july: 525 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
  #146  
Old 08-15-2011
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: 717
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

2nd July 2011 - am

"Abs/pecs"

Decline sit-ups:
70 reps

Swissball sit-up:
20 reps

Decline sit-ups:
20 reps

Floor sit-ups
25 reps

Decline sit-ups:
10 reps

Floor sit-ups:
10 reps

Decline sit-ups:
20 reps

GHD sit-ups:
100 reps

Total sit-ups: 275 reps

Shoulder warm-up:
Lateral raise: 15 lb dumbbells: 25 reps
Dumbbell front raise: 15 lb dumbbells: 25 reps
Dumbbell bent laterals: 15 lb dumbbells: 25 reps

Decline bench press:
Set 1: 135 lbs x 12 reps**
Set 2: 155 lbs x 10 reps**
Set 3: 215 lbs x 1; 205 lbs x 8 reps; 185 lbs x 4 reps (drop set)##

**slow negative. Explosive positive.
## my partner misloaded the bar here (putting two 45 lb plates on one side and one 35lb + one 45 lb plate). :-(

Incline dumbbell press:
Set 1: 70 lb dumbbells: 12 reps
Set 2: 70 lb dumbbells: 12 reps
Set 3: 70 lb dumbbells: 12 reps

Push-ups on knuckles:
100 reps

Total sit-ups for month of July: 800 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
  #147  
Old 08-15-2011
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: 717
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

3rd July 2011

"Bootcamp"

Prologue: twisted ankle 30 mins before while offloading tractor tires (which we flip at bootcamp) off truck. Can barely put weight on it

Bear crawl: 3 rounds
400 sit-ups
Walking lunges 2 rounds
Partner assisted towel row: 75 reps
Push-ups: 75 reps
Assorted other shit

Stretching: 5 mins

Sit-ups for month of July: 1200


4th July 2011

"Delts/Core"

Floor sit-ups: 100 reps
Decline sit-ups: 80 reps

Arnold press:
Set 1: 35lb dumbbells x 15 reps
Set 2: 35lb dumbbells x 12 reps
Set 3: 35lb dumbbells x 12 reps
Set 4: 65lb dumbbells x 5 reps
Set 5: 65lb dumbbells x 4 reps
Set 6: 65lb dumbbells x 3 reps

**No back support. Flat bench.

Hang clean & press:
135lbs x 6 reps
135lbs x 6 reps
135lbs x 6 reps
135lbs x 4 reps
135lbs x 4 reps

GHD sit-ups
80 reps

Swiss ball sit-ups:
40 reps

Total sit-ups: 300 reps

Handstand push-ups
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps

Sit-ups for July: 1500 reps

5th July 2011 - pm

"Back/core/conditioning"

Warm-up:
Full barbell snatch: from floor to overhead
115 lbs x 2 reps
115 lbs x 3 reps
115 lbs x 3 reps

Lactic Acid work: circuit 1

30 air squats (ass-to-heels)
15 reverse lunges (on each leg)
25 air squats (ass-to-heels)
10 reverse lunges (on each leg)
20 air squats (ass-to-heels)
10 reverse lunges (on each leg)

Core:
Floor sit-ups: 100 reps

Lactic acid work: circuit 2

Box jumps: 25 reps
Decline sit-up: 30 reps
Plyo step-ups: 30 reps ea leg
Decline sit-ups: 30 reps
Air squat: 50 reps
Decline sit-up: 30 reps


Lactic acid work: circuit 3

Swiss ball GHD sit-ups: 10 reps
Horizontal pull-up: 10 reps
Swiss ball GHD sit-ups: 15 reps
Horizontal pull-up: 12 reps
Swiss ball GHD sit-ups: 15 reps
Horizontal pull-up: 14 reps
Swiss ball GHD sit-ups: 25 reps
Horizontal pull-up: 12 reps
Decline sit-ups: 35 reps


Lactic acid work: circuit 4 (Back conditioning)

Wide Low pulley row: 10 plates: 15 reps
V-bar pulldown: 10 plates: 10 reps
Wide Low pulley row: 10 plates: 10 reps
V-bar pulldown: 10 plates: 10 reps
Wide Low pulley row: 10 plates: 12 reps
V-bar pulldown: 10 plates: 10 reps


Lactic acid work: circuit 5 (Back conditioning)

V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps

Core:
Decline sit-up: 225 reps


Total sit-ups: 515 reps
Sit-ups for month of July: 2025 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
  #148  
Old 08-15-2011
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: 717
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

5th July 2011 - am


Morning "workout" - testing my new sledgehammer

Tire carry
Bulgarian bag carry
Overhead sledgehammer slams (into tire)
Lateral sledgehammer slams
(Into tire)
Sledgehammer swing (into yoga pose: "the chair")
10 sit-ups

Sledge hammer broke after about 50-60 reps... So, that was all she wrote

Sit-ups for month of July: 1510 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
  #149  
Old 08-15-2011
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: 717
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 July 2011

"Pecs + core/conditioning" - 9:05-10 pm

Circuit 1:
Flat dumbbell bench press + decline sit-ups:

Set 1: 80 lb dumbbells x 10 reps; 25 sit-ups
Set 2: 80 lb dumbbells x 10 reps; 20 sit-ups
Set 3: 80 lb dumbbells x 10 reps; 25 sit-ups
Set 4: 90 lb dumbbells x 6 reps; 30 sit-ups
Set 5: 100 lb dumbbells x 5 reps; 20 sit-ups
Set 6: 110 lb dumbbells x 2 reps; 20 sir-ups
Set 7: 90 lb dumbbells x 5 reps; 20 sit-ups
Set 8: 85 lb dumbbells x 6 reps; 20 sit-ups
Set 9: 80 lb dumbbells x 10 reps; 30 sit-ups**
Set 10: 80 lb dumbbells x 10 reps; 20 sit-ups***

**20 reps were twisting decline sit-ups

***pretty sure I did 25 sit-ups here...but was pretty frazzled by this point, and "pretty sure" didn't cut it.

Circuit 2:

Set 1:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 10 reps
Dumbbell flat bench fly: 50 lb dumbbells: 10 reps

Set 2:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 10 reps
Dumbbell flat bench fly: 50 lb dumbbells: 10 reps

Set 3:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 25 reps
Dumbbell flat bench fly: 70 lb dumbbells: 8 reps

Addendum:
Chins:
1 set: bodyweight: 15 reps


Sit-ups: 275 reps

Total sit-ups for month of july 2011: 2300 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
  #150  
Old 08-15-2011
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: 717
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

7th July 2011

9:17pm - 9:57pm

"Delts/core"

machine Overhead press + low-decline sit-ups

Set 1: 4 plates x 15 reps | 20 sit-ups
Set 2: 4 plates x 15 reps | 20 sit-ups
Set 3: 5 plates x 15 reps | 20 sit-ups
Set 4: 6 plates x 10 reps | 20 sit-ups
Set 5: 7 plates x 8 reps | 20 sit-ups
Set 6: 8 plates x 6 reps | 20 sit-ups
Set 7: 8 plates x 6 reps | 20 sit-ups
Set 8: 9 plates x 6 reps | 10 sit-ups**
Set 9: 10 plates x 5 reps | 10 sit-ups**
Set 10: 11 plates x 4 reps | 20 sit-ups***

**switched to high-decline sit-ups...which may it WAY harder

***back started to spasm after the overhead press...not cool.

Hang clean & press + moderate-decline sit-ups

Set 1: 95 lbs x 10 reps | 25 sit-ups
Set 2: 95 lbs x 10 reps | 20 sit-ups
Set 3: 95 lbs x 8 reps | 20 sit-ups

Total sit-ups: 245 reps

Standing overhead press + sit-up

Set 1: 145 lbs x 4 reps | 25 moderate-decline sit-ups

Set 2: 145 lbs x 4 reps | 15 floor sit-ups

Set 3: 145 lbs x 4 reps | 15 floor sit-ups

Total sit-ups: 300
Total sit-ups for month of July 2011: 2600
__________________
___________________
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
Closed Thread

Bookmarks

Tags
bootcamp, cardiovascular health, corey springer, deadlifts, fitness, health and fitness, muscle-growth, narkissos, narkside, plyometrics, squats, training, wellness


Currently Active Users Viewing This Thread: 3 (0 members and 3 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


All times are GMT -4. The time now is 02:22 PM.


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