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  #11  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Monday 16th January 2006

Chest; Biceps

Today i took a more aggressive approach to chest training.. For my trouble i got a two-fold reward: 1. I moved more poundage; 2. I strained my right anterior deltoid.

All in a day's fun

Barbell Flat Bench Press:

No prior warm-up...

Set 1: 135 lbs: 25 reps
Set 2: 225 lbs: 4 reps
Set 3: 315 lbs: 3 reps; 225 lbs: 3 reps; 135 lbs: 3 reps
Set 4: 315 lbs: 2 reps; 225 lbs: 4 reps; 135 lbs: 3 reps
Set 5: 275 lbs: 3 reps; 185 lbs: 3 reps; 135 lbs: 3 reps

The last 3 sets were pretty much negative work...

Dumbbell Incline Bench Press:

Set 1: 100 lb dumbbells: 4 reps
Set 2: 100 lb dumbbells: 4 reps
Set 3: 100 lb dumbbells: 4 reps
Set 4: 80 lb dumbbells: 4 reps (rep-out)

Parallel Bar dips (to failure) superset with Dumbbell flyes:

As the title suggests.. the dips were done to failure.. and past. My partner assisted me in getting an extra rep at the end of each set. Flyes weren't done til failure..rather, the rep range was equal to the dips. This was done to extend each set.. without detracting from the main exercise: dips. Flyes added a unique additional stretch.

For each of flyes i used the 25 lb dumbbells...

Set 1: 6 reps/ 6 reps
Set 2: 6 reps/ 6 reps
Set 3: 6 reps/ 6 reps

Standing Barbell Curl:

Set 1: 95 lbs: 10 reps
Set 2: 95 lbs: 10 reps

These two sets were relatively comfortable: The weight was moderately challenging...and facilitated very strict form

Set 3: 135 lbs: 8 reps

Here.. the workout started to 'get nasty'.. reps were very explosive.

Set 4: 165 lbs: 3 reps; 115 lbs: 5 reps

This dropset? Hell-on-earth...

Hammer Curls:

Set 1: 20 lb dumbbells: 10 reps

These were done standing... curling accross my body. Big k.l.g. told me curling accross was for bitches..

Set 2: 30 lb dumbbells: 10 reps

These too were done standing.. Taking Big K's comment to heart.. i did these in the standard fashion.. *yawn*

Set 3: 40 lb dumbbells: 10 reps

Big K claimed that i was 'cheating'... He said i should do em' seated. He probably thought that'd make it difficult or something.. so i sat.. and growled "light weight..." lmao!

We ended the workout with:

One arm Dumbbell preacher curls:

3 sets: 30 lb dumbbell: 8 reps each set
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  #12  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Wednesday 17th January 2006

Legs: (quads; hams; calves)

General Warm-up: Leg-presses: 2 sets: 120 lbs: 30 reps each set

Leg-press:

I lowered the height of the back-pad on the leg-press station. This increased the range of motion for the exercise by another 6 inches. Thus my overall poundage was greatly reduced. On the descent portion of each rep, it felt like my knees would never reach my chest... wow. I prefer the height i normally use.. but i may stick with the greater range of motion for a couple weeks.

Set 1: 300 lbs: 10 reps
Set 2: 660 lbs: 5 reps; 570 lbs: 5 reps; 480 lbs: 5 reps; 390 lbs: 5 reps

There was no rest on the drop sets.. I had my training partners stand on either side of the leg-press station.. As i completed 5 reps, they immediately pulled one plate each...continuing in this fashion till i hit 300 lbs.. I try to avoid reducing the weight below that which i used on my first set.

Front Squats:

These were done in the power rack.. with, as usual, free weights.

Set 1: 135 lbs: 10 reps (warm-up: 'feel' set)
Set 2: 225 lbs: 2 reps; 135 lbs: 8 reps (work-set)

Barbell Squats:

These were done slowly...Front squats are cool and all.. but, imo, nothing hits quads/ hams/ glutes/ etc. like a barbell squat does. As usual, these were done in the power rack.. with free weights.

Set 1: 315 lbs: 6 reps
Set 2: 315 lbs: 6 reps

Hack-squats:

These were done on the convertable hip-sled... no knee pain. Each set was done ass to ground (where ground equates the platform on which i was standing)

Set 1: 70 lbs: 10 reps (warm-up)
Set 2: 140 lbs: 10 reps (work-set)

I had more in tank at this point.. but decided against another set.. saving my (mental) energy for hamstrings

Stiff-leg Deadlifts:

These were done standing on a 6" platform. The barbell touched my toes on each rep...

Set 1: 90 lbs: 10 reps
Set 2: 160 lbs: 10 reps
Set 3: 230 lbs: 6 reps (grip failure)

Seated leg-curl:

Set 1: 45 lbs: 30 reps
Set 2: 90 lbs: 15 reps
Set 3: 125 lbs: 10 reps (w/ forced reps)
Set 4: 90 lbs: 14 reps (failure)

[Smith Machine] Standing calf-raise:

...With a difference.
I did these balancing the bar on my front delts (exactly like the starting position of the front squat).. instead of on my traps. All in all, not bad... Got a pump.. My weight was a lot less than i'd usually use.. but i'm not complaining. Was just trying to get away from the trap bruising that i get from behind-the-neck movements like the barbell squat and standing calf-raise. Will definately keep these in my routine...

Set 1: 90 lbs: 25 reps
Set 2: 180 lbs: 15 reps
Set 3: 270 lbs: 10 reps
Set 4: 180 lbs: 10 reps
Set 5: 180 lbs: 10 reps
Set 6: 180 lbs: 10 reps

Stretching was done between each set... and at the end of the workout...
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  #13  
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Thursday 18th January 2006

Shoulders; Triceps

Standing Lateral Raises:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 20 lb dumbbells: 15 reps
Set 3: 30 lb dumbbells: 15 reps
Set 4: 40 lb dumbbells: 10 reps
Set 5: 30 lb dumbbells: 15 reps

Standing Military Press:

Warm-up: 45 lb Bar: 15 reps

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 8 reps
Set 3: 135 lbs: 7 reps
Set 4: 135 lbs: 7 reps
Set 5: 135 lbs: 8 reps

[Straight Barbell] Upright Row:

Set 1: 75 lbs: 15 reps
Set 2: 75 lbs: 12 reps (failed early)
Set 3: 75 lbs: 15 reps
Set 4: 125 lbs: 10 reps
Set 5: 95 lbs: 15 reps (10 unassisted reps + 5 forced reps)

Each of the sets... except for Set number 4, were done slowly on both the negative and positive portion of each repetition. Set 4 was explosive. I pulled the bar to (or just above) my chin on each rep...

[Very]Close-Grip Bench Press:

Hands were spaced approximately 6 inches apart...

Set 1: 95 lbs: 20 reps
Set 2: 115 lbs: 10 reps
Set 3: 185 lbs: 5 reps
Set 4: 225 lbs: 5 reps
Set 5: 225 lbs: 3 reps; 135 lbs: 7 reps

Overhead [cable] Tricep Extension:

Set 1: 45 lbs: 20 reps
Set 2: 75 lbs: 13 reps
Set 3: 95 lbs: 8 reps
Set 4: 105 lbs: 4 reps; 85 lbs: 3 reps; 55 lbs: 4 reps
Set 5: 75 lbs: 15 reps

All in all a good session imo.. Didn't feel strong.. but noted increases on my major lifts (225 lbs on the CG bench.. is a hella lot heavier than i've ever managed.. etc.)

I'm hyped!
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  #14  
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Saturday 21st January 2006

Back

Prologue: Had a long night at work.. Finished work at 5 a.m. .. gotta be back at work at 5 pm. Awoke at 12pm.. had some fruit.. and went to the gym...

[bodyweight] Chins:

'medium-wide overhand grip': couple inches outside shoulder width...

Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 6 reps
Set 6: 6 reps

Deadlifts:

Yes.. i was planning on scrapping deadlifts totally during this phase of my training.. in preference of Straight-leg Deadlifts.. but my training partner wanted to do deadlifts.. so i obliged

Set 1: 135 lbs: 10 reps [no straps]
Set 2: 225 lbs: 10 reps [no straps]
Set 3: 315 lbs: 10 reps [no straps]

Attempt: 495 lbs: failed
Attempt: 495 lbs: failed
Attempt: 495 lbs: failed

Set 4: 455 lbs: 1 reps [w/ straps]

Barbell Rows:

Feeling pretty good.. despite having not eaten a 'real meal' yet for the day... Decided to hit each set at my max poundage.. eliminating the 'warm-up' sets as my rotator cuff, lower back, hams etc. were already warmed from the chins and deads...

Attempt: 315 lbs: failed

Set 1: 225 lbs: 8 reps
Set 2: 255 lbs: 6 reps
Set 3: 275 lbs: 5 reps

Close-grip pulldowns:

These were done with an overhand grip.. just inside shoulder width... The contraction was WICKED! The stretch was better imo than that i'd get with the wider grip pulldowns.

Set 1: 125 lbs: 10 reps
Set 2: 125 lbs: 10 reps
Set 3: 125 lbs: 10 reps
Set 4: 125 lbs: 10 reps
Set 5: 145 lbs: 6 reps

All in all a good session...
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  #15  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Sunday 22nd January 2006

Chest; Abs

Readjusting to work and school has been taxing.. especially on the nutrition front... Eating at work was especially difficult, and it reflected in my energy levels for this session.

Barbell Flat Bench:

4 sets: 45 lb bar: 10 reps each set [warm-up]

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 6 reps
Set 3: 275 lbs: 4 reps [negative work]

Barbell Incline Bench:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

Dumbbell Flat Bench:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 90 lb dumbbells: 6 reps
Set 3: 110 lb dumbbells: 4 reps [negative work]

Dumbbell Incline Bench:

Set 1: 80 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 9 reps
Set 3: 80 lb dumbbells: 10 reps

Incline Fly:

These were done with my arms straight... In addition my training partner extended his arms over me.. just under shoulder width apart... In that position it was his aim to prevent me from contracting at the top of the movement... by pushing against my arms when i was nearing peak contraction: thus eliminating the reduction in tension normally present at the point of max contraction during the dumbbell fly. The weight was light by my standards.. but the tweaks to the exercise made it more than enough.

2 sets: 20 lb dumbbells: 8 reps each set

Incline Bench Sit-ups:

3 sets: 20 reps each set

Roman Chair Sit-ups:

3 sets: 6 reps each set

Leg-raises:

These were done on the flat bench... My legs were lowered past parallel (sometimes just touching the floor) on each rep.

3 sets: 15 reps each set
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  #16  
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Tuesday 24th January 2005

8 p.m.

Legs

General Warm-up: Bodyweight Squats: 3 set: 20 reps; 15 reps; 15 reps

Barbell Squats:

Set 1: 135 lbs: 10 reps [warm-up]
Set 2: 135 lbs: 10 reps [warm-up]
Set 3: 225 lbs: 10 reps [warm-up]
Set 4: 225 lbs: 10 reps [warm-up]

Work-sets: [drop-sets]
Set 5: 315 lbs: 4 reps; 225 lbs: 4 reps
Set 6: 365 lbs: 3 reps; 225 lbs: 4 reps

Rep-out Set:
Set 7: 225 lbs: 10 reps

I haven't been eating as i should for the last couple weeks... haven't felt like eating at all really...and it's been negatively affecting my training sessions. I'm currently training alone... and, prior to today, feeling burnt out. I'm starting a.m. training and cardio from tomorrow.. and adjusting my mind to a 12 week training cycle... similar to my contest prep. I think I've been suffering from lack of direction.. as i've no real goals to shoot for right now.That changed from today. I spent the day watching old contest videos... missing the pain of contest prep.. and joy of being onstage... Thus i'm changing my plans for this year.. I'm no longer shooting for 230 lbs.. Details to come later in my journal.. maybe

Session notes: I did a 10-count quad-stretch on each leg between sets...

Standing Unilateral Leg-curls:

Set 1: 25 lbs: 15 reps
Set 2: 25 lbs: 12 reps
Set 3: 25 lbs: 10 reps
Set 4: 35 lbs: 10 reps
Set 5: 45 lbs: 10 reps

Session notes: I can't wait til my gym gets a lying leg-curl station... Standing is all good.. but lying is king. Seated isn't even in the equation... I did a 10-sec bilateral hamstring stretch between each set...

[Leg-press station] Calf-raises:

Set 1: 120 lbs: 15 reps
Set 2: 210 lbs: 15 reps
Set 3: 300 lbs: 15 reps
Set 4: 390 lbs: 15 reps
Set 5: 480 lbs: 10 reps
Set 6: 570 lbs: 8 reps
Set 7: 660 lbs: 5 reps; 480 lbs: 5 reps

Session Notes: I think i overdid the 'warm-up' sets here...thus limiting my overall poundage on my 'work sets'. A 10-sec stretch was done, one calf at a time, between sets.

Standing Bodyweight Calf-raises:

1 set: 75 reps

Session Notes: i did this at the end of my calf workout to force as much blood as possible into my calves.. my skin hurt from my ankle to my knee... from the engorgement

Cardio: PWO: Stationary Bike: 30 minutes

I'm on my way!

~Narkissos
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  #17  
Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Wednesday 25th January 2006

8 pm

Delts; Traps; Cardio

Today i'm trying a more 'holistic' approach to training... something that Fred Hatfield and Tom Platz advise in some of their reading materials... Simplified.. it involves picking 3 exercises and training 3 different styles and rep-ranges. Exercise one is the 'mass movement'... the rep-range is low and the reps are explosive. Exercise two, the rep range is moderate... and the reps rhytmic... Exercise three, the reps are high.. and the reps done relatively 'slow'.

Standing Behind the Neck-Press:

On this movement.. the first rep starting position was my traps.. For subsequent reps i lowered my arms to the point where they were parallel to the floor.

Desired rep-range: 4-6 reps

warm-up: bare bar: 3 sets: 20 reps; 15 reps; 10 reps

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 4 reps
Set 3: 135 lbs: 3 reps (failed below my rep range.. so i got some help with the remaining sets)
Set 4: 135 lbs: 8 reps
Set 5: 135 lbs: 6 reps

Seated Dumbbell press:

On this movement.. i lowered the dumbbells to my shoulders on each repetition...

Desired rep-range: 8-12 reps

Set 1: 40 lb dumbbells: 12 reps
Set 2: 45 lb dumbbells: 12 reps
Set 3: 50 lb dumbbells: 8 reps
Set 4: 60 lb dumbbells: 8 reps
Set 5: 70 lb dumbbells: 8 reps (forced reps)

Seated Lateral Raises:

Desired rep-range: 15-20 reps

Set 1: 15 lb dumbbells: 20 reps
Set 2: 20 lb dumbbells: 15 reps
Set 3: 20 lb dumbbells: 15 reps
Set 4: 20 lb dumbbells: 15 reps
Set 5: 20 lb dumbbells: 15 reps

Dumbbell Shrugs:

No desired rep-range here.. this was a last minute addition.

Set 1: 100 lb dumbbells: 10 reps
Set 2: 120 lb dumbbells: 8 reps
Set 3: 100 lb dumbbells: 8 reps
Set 4: 100 lb dumbbells: 8 reps
Set 5: 100 lb dumbbells: 8 reps

PWO: 30 minutes cardio: Stationary bike
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  #18  
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Thursday 26th January 2006

5 a.m.

Abs; Arms; Cardio

Getting back into the 'early-morning-training' mindset... Had to sacrifice some hours sleep last night so i could be up.. but was necessary IMO. Gotta get this shit outta the way so i only have to worry about school work and eating on time during the day. Went to bed at 2 a.m. ...awoke at 4 a.m. Trained.. and came back home to 'sleep'. Was reading some Tom Platz Literature about the 'true sleep requirement' of Elite atheletes... being less than stadardly thought. That may explain why i've been doing so well on so little sleep all these years.. augmenting my total night's sleep with daytime 'naps'... hmm. Worth investigation on my part...

Abs:

Leg-raises: 2 sets: 15 reps per set
Crunches: 2 sets: 20 reps per set

Biceps:

Standing Barbell Curl:

warm-up: 45 lb bar: 2 sets: 10 reps each set

Desired rep-range: 4-6 reps

Set 1: 135 lbs: 5 reps
Set 2: 135 lbs: 5 reps
Set 3: 135 lbs: 4 reps

Seated Alternate Dumbbell Curl:

Desired Rep-range: 8-12 reps

Set 1: 40 lb dumbbells: 12 reps
Set 2: 50 lb dumbbells: 8 reps
Set 3: 50 lb dumbbells: 8 reps

One-arm Dumbbell Preacher Curl:

Desired Rep-range: 15-20 reps

3 sets: 20 lb dumbbell: 15 reps each set

Close-grip Bench Press:

Lowering the bar to my pecs on each repetition...

warm-up: 2 sets: bare bar: 20 reps each set

Desired Rep-range: 4-6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 4 reps

One-arm Seated French Press:

Desired Rep-range: 8-12 reps

Set 1: 20 lb dumbbell: 12 reps
Set 2: 25 lb dumbbell: 12 reps
Set 3: 30 lb dumbbell: 8 reps

Tricep Kickbacks:

Desired Rep-range: 15-20 reps

Set 1: 10 lb dumbbell: 20 reps
Set 2: 15 lb dumbbell: 20 reps
Set 3: 25 lb dumbbell: 15 reps

Cardio: PWO: Treadmill: 30 minutes
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  #19  
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Friday 27th January 2006

5 a.m.

Back; Cardio

Went to bed after 3 a.m... got up at 4 a.m. Trained at 5 a.m. It was a great session despite just 'napping'.. as opposed to sleeping beforehand. I'm heading home now to sleep for 4 or 5 hours.

Today i experienced some serious Hamstring DOMS... That was the only real problem with this session. Otherwise, everything was spot-on

General Warm-up:

Bodyweight Chins:

5 sets: 8 reps; 6 reps; 6 reps; 6 reps; 6 reps

Barbell Row:

Torso parallel to floor.. overhand grip outside shoulder width.. pulling to upper abdomen.

Rep range: 4-6 reps

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 275 lbs: 6 reps
Set 4: 225 lbs: 6 reps
Set 5: 225 lbs: 6 reps

Sets 4 and 5 were remarkable... the reps were slow and controlled.. felt almost as light the 135 lbs did on the first set. My torso remained suspended at parallel through-out.

Close-grip Pulldowns:

Overhand grip.. inside shoulder width...

Rep range: 8-12 reps

Set 1: 125 lbs: 12 reps
Set 2: 145 lbs: 8 reps
Set 3: 160 lbs: 8 reps
Set 4: 160 lbs: 8 reps
Set 5: 145 lbs: 12 reps (failure reached at rep #8.. forced reps used to continue set to desired rep-range)

[bodyweight] Hyper-extensions:

Rep-range: 15-20 reps

5 sets: 15 reps each set

Cardio: PWO: Treadmill: 30 minutes
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Old 03-22-2007
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Default Re: Narkissos's 2006 Training Journal: Pre-/Post- Contest

Sunday 29th January 2006

Chest; Biceps; Cardio

Session Notes: Rode my bike to and from the gym this session

Barbell Flat Bench:

warm-up: 3 sets: bar bar: 10 reps each set

rep-range: 4-6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 6 reps
Set 4: 275 lbs: 4 reps [mainly negative work]
Set 5: 275 lbs: 4 reps [mainly negative work]

Barbell Incline Bench:

rep-range: 8-12 reps

Set 1: 135 lbs: 12 reps
Set 2: 155 lbs: 8 reps
Set 3: 185 lbs: 8 reps
Set 4: 155 lbs: 8 reps
Set 5: 155 lbs: 10 reps [8 reps + 2 after a rest pause]

Barbell Decline Bench:

rep-range: 15-20 reps

3 sets: 135 lbs: 15 reps each set

Standing [barbell] Curl:

rep-range: 4-6 reps

Set 1: 95 lbs: 6 reps
Set 2: 95 lbs: 6 reps
Set 3: 115 lbs: 6 reps
Set 4: 135 lbs: 4 reps
Set 5: 115 lbs: 6 reps

One-arm [dumbbell] Preacher Curl:

rep-range: 8-12 reps

Set 1: 30 lb dumbbell: 10 reps
Set 2: 50 lb dumbbell: 8 reps [mainly negative work]
Set 3: 40 lb dumbbell: 8 reps

Cardio: PWO: Treadmill: 30 minutes
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