Nark's Training Log - 2016

[Narkissos]

16th December
Standing single leg curl
5 sets: 40 lbs x 15 reps each leg

Leg extensions:
2 sets: 6 plates x 20 reps each
8 plates x 15
10 x 10
12 x 10
14 x 12

Barbell squat: ass to calves
135lbs x 6
135 x 6
185 x 3
225 x 3
275 x 1
275 x 1

Single leg RDL
2sets: 55lb bell x 8 reps each leg
65 lb bell x 8 reps each

Calf raise: on hack squat station
3 sets: 90lbs x 20 reps + 10 partials

Pseudo step up: on hack squat station
3 sets: 90 lbs x 10 reps each leg

[Narkissos]

19th December - bootcamp
Worked up to 455 lbs x 4 reps on the deadlift, and a moderate 185 x 1 on the front squat

20th December
Brisk 1km run

21st December
Triceps pressdown
60 lbs x 10 reps
70 x 10
80 x 10
100 x 10
130 x 13

Cable curl:
80 x 10
90 x 10
100 x 10

Bench press: 10 second negative
3 sets: 135 lbs x 6 reps each

Single arm low pulley row:
2 sets: 100 lbs x 8 reps each

Low pulley row: V handle
2 sets: 200 x 8 reps each

Low pulley row: close underhand grip
2 sets: 180 lbs x 8 reps each

Quadruped one arm row:
2 sets: 70 lb bell x 6 reps each

Parallel bar negative only dips:
3 sets: bodyweight w/ 10 second negative x 6 reps each

Swiss ball Ab circuit:
Cauldron: 6 reps
Pike roll-in: 6 reps
Crunches: 6 reps

Hanging side leg lift:
12 reps
10 reps
8 reps
8 reps

bootcamp - 6pm
3.72 km run

[Narkissos]

23rd Dec
Warm up:
Flat fly: 2 sets: 15 reps each**
Incline bent lateral raise: 2 sets: 15 reps each**
Lateral raise: 2 sets: 15 reps each**

**Using 20 lb bells

Workout:
Push press:
95 x 5
135 x 3
185 x 3
225 x 0
225 x 1

Lying leg curl:
6 x 15
8 x 8
10 x 8

Still Injured

Good morning
3 sets: 135 lbs x 8 each

Clean and press: from floor
2 sets: 135 lbs x 5 reps each

Barbell squat: ass to calves
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1

Leg extensions:
10 x 10
12 x 10
14 x 10
16 x 12

Bulgarian split squat: offset loaded
+45 lbs x 6 reps each
+65 lbs x 6 reps each

Calf press: on leg press station
3 sets: 270 x 15 each
3 sets: 360 x 10 each

[Narkissos]

27th December
a.m.
1km run x 3 rounds

p.m.
Barbell hip thrust:
135 lbs x 7 reps
135 x 7
205 x 10
275 x 10
325 lbs x 9

Deadlift:
325 lbs x 3 reps
405 lbs x 2 reps
455 lbs x 1 rep
505 lbs x missed attempt

Chinup:
1 set: bodyweight x 13 reps
1 set: +50 lbs x 4 reps

T bar row:
135 lbs x 6 reps
180 lbs x 6
180 x 6

Abwheel rollout:
2 sets: +45 lbs x 6 reps each

Hanging side leg lift:
2 sets: 10 reps each

[Narkissos]

28th December
a.m.
Triceps pressdown
60 lbs x 20 reps
60 x 20
70 x 10
80 x 10
90 x 10
100 x 10
120 x 10
140 lbs x 8

Focused today on posture. Really lifted rib cage throughout.

Lying incline dumbbell row:
2 sets: 50 lb bells x 12 reps each
3 sets: 50 lb bells x 10 reps each

Cable overhead triceps extensions:
70 lbs x 10 reps
80 lbs x 10
90 x 10

V handle pulldown:
160 lbs x 6 reps
180 x 6
200 x 9 (w/ straps)

Barbell flat bench press
3 sets: 45 lbs x 6 reps each
3 sets: 135 lbs x 3 reps each
185 x 3
205 x 3
225 x 2

Single arm dumbbell preacher curl
5 sets: 25 lb bell x 10 reps each

p.m.
Stiff leg RDL hybrid:
135 lbs x 20
135 lbs x 15
135 lbs x 15
135 lbs x 15

29th December
Superset:
S1:
Standing single leg curl: 30 lbs x 20 reps each
Bodyweight standing calf raise: 20 reps

S2:
Standing single leg curl: 40 lbs x 10 reps each
Bodyweight standing calf raise: 20 reps

S3:
Standing single leg curl: 50 lbs x 12 reps each
Bodyweight standing calf raise: 20 reps

Superset:
S1:
Deadlift: 225 lbs x 3 reps
Bodyweight standing calf raise: 20 reps

S2:
Deadlift: 315 lbs x 3 reps
Bodyweight standing calf raise: 20 reps

S3:
Deadlift: 405 lbs x 3 reps
Bodyweight standing calf raise: 20 reps

S4
Deadlift: 405 lbs x 1 rep
Bodyweight standing calf raise: 20 reps

S5
Deadlift: 495 lbs x 1 rep
Bodyweight standing calf raise: 20 reps

Superset:
S1
Band good morning: blue heavy band x 20 reps
Barbell standing calf raise: 135 lbs x 20 reps

S2
Band good morning: blue heavy band x 20 reps
Barbell standing calf raise: 225 lbs x 10 reps

Leg extensions:
6 plates x 20 reps
8 x 20
10 x 20
14 x 15

Bodyweight plyometric squat: 30 reps

p.m.
Core training circuit: 5 minutes