Nark's 2017 Training Log

[Narkissos]

I've procrastinated a lot where this is concerned.

Mostly because I have no motivation. Stress. Life's ups and downs.

Body issues. Injuries.

You name it.

But... anyway. Here we go.

NB: This isn't all of my training for the year. I've been doing bootcamp workouts alongside clients.

9th January 2017
Deadlifts:
45 lbs x 10 reps
45 lbs x 10 reps
135 lbs x 10 reps
225 lbs x 6 reps
315 lbs x 6 reps
405 lbs x 3 reps
495 lbs x 2 reps

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

good mornings:
2 sets: 135 lbs x 10 reps each

lying leg curls:
10 plates x 8 reps
12 plates x 8 reps
12 plates x 8 reps

push press:
135 lbs x 6 reps
185 lbs x 3 reps
225 lbs x 1 rep

calf press on hack squat station: worked up to 450 lbs x 8 reps

treadmill: 25 minutes walking

[Narkissos]

11th January

low pulley row: close overhand grip
100 lbs x 20 reps
120 lbs x 15 reps
150 lbs x 10 reps
180 lbs x 10 reps
200 lbs x d10 reps

lat pulldown:
3 sets: 180 lbs x 8 reps each

single-arm pulldown:
3 sets: 80 lbs x 8 reps each

straight arm pulldown:
3 sets: 120 lbs x 8 reps each

cable crossover:
50 lbs x 8 reps
60 lbs x 8 reps
70 lbs x d8 reps

barbell flat bench press:
`185 lbs x 9 reps

[Narkissos]

20th January

lying leg curl:
6 plates x 10 reps
7 plates x 10 reps
8 plates x 10 reps
9 plates x 10 reps
10 plates x 10 reps

calf press: on leg press station
90 lbs x 15 reps
90 lbs x 10 reps
180 lbs x 10 reps
270 lbs x 10 reps

leg extensions:
6 plates x 10 reps
8 plates x 10 reps
10 plates x 10 reps
12 plates x 10 reps
14 plates x 10 reps

barbell squat: ass to calves
135 lbs x 3 reps
135 lbs x 3 reps
135 lbs x 3 reps
225 lbs x 4 reps
225 lbs x 4 reps
225 lbs x 4 reps

reverse lunges:
3 sets: bodyweight only x 10 reps per leg

bodyweight squat: ass to calves
2 sets: 20 reps each

[Narkissos]

25th January

sanding single leg curl:
40 lbs x 10 reps each
50 lbs x 10 reps each
60 lbs x 10 reps each

horizontal leg press:
150 lbs x 30 reps
200 lbs x 20 reps
250 lbs x 20 reps

walking lunges:
2 sets: +100 lbs x 10 reps each leg

lying leg curls:
drop set: 12 plates x 8 reps; 10 plates x 8 reps; 8 plates x 8 reps

Box squat:
225 lbs x 5 reps
315 lbs x 5 reps
315 lbs x 5 reps

Barbell hip thrust:
3 sets: 100 lbs x 20 reps each

barbell squat: ass to calves
3 sets: 225 lbs x 3 reps each

Rounded back SLDLs: increase ROM, from floor2 sets: 100 lbs x 15 reps each

barbell standing calf raise:
3 sets: 225 lbs x 15 reps each

barbell strict overhead press:
45 lbs x 20 reps
65 lbs x 20 reps
95 lbs x 10 reps
135 lbs x 8 reps
135 lbs x 5 reps
185 lbs x 2 reps; 135 lbs x 5 reps (drop-seT)

chin-ups: palms facing
3 sets: bodyweight only x 10 reps each

[Narkissos]

31st January

lying leg curl:
8 plates x 10 reps
8 plates x 10 reps
10 plates x 10 reps
12 plates x 8 reps

standing single leg curl:
60 lbs x 8 reps each
70 lbs x 8 reps each
80 lbs x 10 reps each

horizontal leg press:
2 sets: 200 lbs x 30 reps each

leg extensions:
8 plates x 10 reps
10 plates x 10 reps
14 plates x 10 reps
18 plates x 10 reps

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

leg extensions:
2 sets: 6 plates x 40 reps each

barbell standing calf raise:
135 lbs x 20 reps
225 lbs x 20 reps
315 lbs x 15 reps

[Narkissos]

1st February
chin-up: palms-facing
3 sets: bodyweight x 8 reps each

pullover:
3 sets: 75 lbs x 8 reps each

v handle pulldown:
160 lbs x 8 reps
180 lbs x 8 reps
210 lbs x 8 reps

lat pulldown:
200 lbs x 8 reps
200 lbs x 6 reps
180 lbs x 8 reps

ab wheel roll-out:
12 reps
12 reps
10 reps

low pulley row: overhand; close grip
3 sets: 160 lbs x 12 reps each

behind-the-back shrug:
135 lbs x 20 reps
135 lbs x 20 reps
205 lbs x 12 reps

seated single-arm curl:
5 sets: 35 lb bell x 8 reps each arm

[Narkissos]

2nd February
skipping: 300 reps


3rd February
kettlebell swing: 20kg bell - AMRAP in 10 minutes


7th February
calf raise on hacksquat station:
5 sets: 90 lbs x 20 reps each
1 set: 180 lbs x 18 reps

standing kickbacks:
50 lbs x 20 reps each
60 lbs x 15 reps each
70 lbs x 15 reps each

glute bridge:
135 lbs x 20 reps
225 lbs x 20 reps

good morning:
2 sets: 135 lbs x 8 reps

lying leg curl:
8 plates: 8 reps
10 plates: 8 reps
12 plates x 6 reps; 10 plates x 4 reps; 8 plates x 6 reps; 6 plates x 6 reps (dropset)

[Narkissos]

8th February

strict barbell overhead press:
45 lbs x 30 reps
65 lbs x 20 reps
95 lbs x 12 reps
135 lbs x 8 reps
135 lbs x 8 reps

chin-ups: palms facing grip
bodyweight x 40 reps

concept 2 rower: 5 minutes

behind the neck:
drop-set: 180 lbs x 6 reps; 160 lbs x 4 reps; 140 lbs x 4 reps

underhand grip pulldown:
drops-set: 200 lbs x 6 reps; 180 lbs x 4 reps; 160 lbs x 4 reps; 140 lbs x 4 reps

barbell row: 205 lbs
12 reps
10 reps
8 reps

one-arm dumbbell row: 80 lb bell
10 reps each
8 reps each
12 reps each

ab wheel roll-out:
3 sets: 10 reps each

cable curl:
3 sets: 60 lbs x 15 reps each

lying single leg curl: aborted. knee pain

leg extensions:
10 plates x 20 reps
12 plates x 20 reps
14 plates x 20 reps
20 plates x 20 reps (10 + 10 forced reps)

banded leg press:
2 sets: 180 lbs x 20 reps each

increased ROM split squat:
2 sets: 70 lbs x 6 reps each

donkey Calf raise:
160 lbs x 15 reps
205 lbs x 12 reps

[Narkissos]

9th February

deadlift:
225 lbs x 12 reps
315 lbs x 8 reps
475 lbs x 3 reps

barbell flat bench press:
135 lbs x 20 reps135 lbs x 15 reps185 lbs x 6 reps
185 lbs x 5 reps
135 lbs x 14 reps

clean and press:
135 lbs x 5 reps
135 lbs x 6 reps
135 lbs x 5 reps

behind the neck press:
95 lbs x 10 reps
115 lbs x 10 reps
125 lbs x 5 reps

barbell curl:
95 lbs x 6 reps
135 lbs x 8 reps

parallel bar dip:
bodyweight x 5 reps
bodyweight x 8 reps

[Narkissos]

14th February

Standing single leg curl:
30 lbs x 20 reps each
40 lbs x 15 reps each
50 lbs x 10 reps each
70 lbs x 12 reps each
80 lbs x 8 reps each

lyng leg curl:
10 plates x 10 reps
10 plates x 12 reps
10 plates x 12 reps

front squat: ass to calves
135 lbs x 10 reps
135 lbs x 10 reps
185 lbs x 4 reps
185 lbs x 5 reps
225 lbs x 2 reps; 135 lbs x 4 reps (Drop-set) + 10 bodyweight-only plyometric squats (giant set)
135 lbs x 10 reps + 10 bodyweight-only plyometric squats + 10 burpees w/o push-up (giant set)

Calf circuit:
round 1:
barbell standing calf raise: 135 lbs x 15 reps
leg press calf raise: 180 lbs x 10 reps
hack squat calf raise: 90 lbs x 10 reps
bodyweight calf raise: 10 reps
bodyweight single-leg calf raise: 10 reps each leg


round 2:
barbell standing calf raise: 225 lbs x 10 reps
leg press calf raise: 270 lbs x 10 reps
hack squat calf raise: 90 lbs x 10 reps
bodyweight calf raise: 10 reps
bodyweight single-leg calf raise: 10 reps each leg


round 3:
barbell standing calf raise: 225 lbs x 12 reps
leg press calf raise: 270 lbs x 10 reps
hack squat calf raise: 90 lbs x 10 reps
bodyweight calf raise: 10 reps
bodyweight single-leg calf raise: 10 reps each leg