Narkissos: Training Log 2005 [pre & post-contest]

[Narkissos]

Saturday 17th December 2005

**Each session will be preceded by a bike ride to the gym... and followed by a bike ride home

Back; biceps; Abs

(bodyweight)Chins to front:

Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 6 reps
Set 6: 6 reps
Set 7: 8 reps

Deadlifts:

Warm-up: bare bar: 2 sets: 5 reps each set

Set 1: 225 lbs: 5 reps (no straps)
Set 2: 315 lbs: 5 reps (no straps)
Set 3: 500 lbs: failed attempt (w/ straps)
Set 4: 405 lbs: 5 reps (w/ straps)**

**There was no rest moving from set 3 to set 4...when i couldn't get the bar moved.. i got my training partners to immediately strip the bar down to 405 and i started the set

Bent Over Barbell Rows:

These were done with my Torso parallel to the floor. I used an overhand grip... that was outside shoulder-width. Noteworthy is the fact that i don't use straps on rowing movements.. only on Very heavy deads and maybe shrugs.

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 6 reps
Set 3: 225 lbs: 6 reps

One-arm Dumbell Row:

Execution: at the start of each rep my palm faces my shins... It's in exactly the same position as the starting point of the barbell row. At the point of peak contraction my palm is turned so it faces my torso. I feel this supination gives me the best contraction. **Note: i always start with my 'weaker arm'.

Set 1: 80 lb dumbell: 15 reps
Set 2: 120 lb dumbell: 6 reps
Set 3: 120 lb dumbell: 8 reps

Reverse-grip pulldowns superset with dumbell Shrugs:

Set 1: 145 lbs: 10 reps /100 lb dumbells: 10 reps
Set 2: 145 lbs: 8 reps /100 lb dumbells: 8 reps

I think i'll drop these next week

Incline curls:

Set 1: 20 lb dumbells: 15 reps
Set 2: 20 lb dumbells: 10 reps
Set 3: 20 lb dumbells: 12 reps

Seated Alternate Dumbell Curls:

Set 1: 50 lb dumbells: 5 reps**
Set 2: 50 lb dumbells: 5 reps

**I actually started with the 60 lb dumbells... but my bis being pre-exhausted protested..so i put them down and picked up the 50s

One-arm dumbell preacher curls:

Set 1: 20 lb dumbell: 15 reps
Set 2: 40 lb dumbell: 3 reps; 30 lb dumbell: 2 reps; 20 lb dumbell: 2 reps
Set 3: 30 lb dumbell: 6 reps

My left arm seems to be a lot weaker than my right...thus i started with it... Still... i had to stop the last two sets short with my right arm. My right arm could've executed at least 1 or 2 more reps... but i didn't want to exacerbate the unbalance.

Incline situps:

3 sets: 20 reps; 20 reps; 20 reps

Hanging Leg-raises:

3 sets: 10 reps; 10 reps; 10 reps

[Narkissos]

19th December 2005

Had an exam today...Due to study demands i only got one meal(at lunch time) and one snack (pre-training) in the whole day. Tonight's training session was fueled by pure will.

Chest

As with the previous workouts over the past week... this session was preceded by a bike ride to the gym. In addition, it was followed by a bike ride home.. In total it was probably, cumulatively, 15 minutes of riding

Warmp-up: Internal/External Shoulder rotation: 50 reps

Incline Dumbell press:

Set 1: 50 lb dumbells: 6 reps
Set 2: 60 lb dumbells: 6 reps
Set 3: 80 lb dumbells: 6 reps
Set 4: 100 lb dumbells: 4 reps

Barbell Flat Benchpress:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 5 reps

I was training by myself...and i wanted to use max poundage. The bench is my weak area.. and 225 lbs is my max... so i decided to do a rest-pause at 100% of my 1 rep max

Set 3: 225 lbs: 1 rep
Set 4: 225 lbs: 1 rep
Set 5: 225 lbs: 1 rep
Set 6: 225 lbs: 1 rep
Set 7: 225 lbs: 1 rep
Set 8: 225 lbs: 1 rep

Set 9: 185 lbs: 5 reps
Set 10: 135 lbs: 10 reps

Parallel bar dips:

4 sets: bodyweight: 6 reps each set

Flat Bench Fly:

The emphasis here was on getting that extra stretch... by lowering my arms below the point where they're parallel to the floor

3 sets: 30 lb dumbells: 10 reps each set

Cross bench Dumbell Pullover:

Execution... torso suspended perpendicular to a flat bench. Feet on floor.. waist lower than the bench.These were fucking murder on my ribcage and everything in between

Set 1: 30 lb dumbell: 10 reps (just to get a feel..hadn't done this exercise in years)
Set 2: 60 lb dumbell: 10 reps
Set 3: 60 lb dumbell: 10 reps

[Narkissos]

Tuesday 20th December 2005.

Quads

Today was another low-energy session. One more exam to go.. that's tomorrow evening. I decided that i wasn't gonna train.. but i leave island Friday morning for a week... so i had no real choice in the matter. This session was less than 30 minutes in length..occuring during the 1/2 hour period where my client was doing her Cardio

warm-up: leg-press: 4 sets: 5 reps each set: 210 lbs

Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 10 reps

Barbell lunges:

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 8 reps
Set 2: aborted**

**I started on my right leg... did 6 reps on my right leg...and switched to the left. On the 2nd rep i got a stabbing pain in my glute... so i completed the rep just barely. It was hella painful. I tried another rep and it felt like someone was carving my ass from the inside out. So i aborted

Barbell Front Squat:

Set 1: 135 lbs: 8 reps
Set 2: 135 lbs: 8 reps

[Narkissos]

Wednesday 21 December 2005

Shoulder; Tris; Calves

Today was my last exam for the semester. As last exams go... it did a number on me. It was akin to a prison gangbang

Clean and press:

Starting at the hang-clean position

Warm-up: bare bar: 3 sets: 10 reps each set

Set 1: 140 lbs: 7 reps
Set 2: 140 lbs: 6 reps
Set 3: 140 lbs: 6 reps

Cleans:

From floor...

Set 1: 185 lbs: 2 reps

From the hang-clean position...

Set 2: 140 lbs: 6 reps
Set 3: 140 lbs: 6 reps

Standing Behind the Neck Press:

Starting from the hang clean position.. the bar was cleaned overhead..and then lowered to the traps.

Set 1: 75 lbs: 10 reps
Set 2: 95 lbs: 10 reps
Set 3: 115 lbs: 6 reps

Arnold presses:

These were done on a flat bench.. i.e. there was no back support

Set 1: 50 lb dumbells: 8 reps
Set 2: 50 lb dumbells: 5 reps
Set 3: 50 lb dumbells: 6 reps

Parallel Bar dips:

5 sets: bodyweight: 8 reps each set

Tricep Pressdowns:

3 sets: 75 lbs: 10 reps; 8 reps; 10 reps

Calf-raises:

These were done on the leg-press station. The goal here was to get 100 reps by the end of the session.

Set 1: 300 lbs: 20 reps
Set 2: 300 lbs: 20 reps
Set 3: 300 lbs: 20 reps
Set 4: 660 lbs: 6 reps
Set 5: 570 lbs: 6 reps
Set 6: 500 lbs: 6 reps
Set 7: 400 lbs: 10 reps
Set 8: 400 lbs: 12 reps

Preset goal: 100 reps
Actual result: 100 reps
__________________

[Narkissos]

Thursday December 22nd 2005

Back; Biceps;

This may be my last training session of the year. I'm leaving on the 6a.m. flight to Trinidad. Don't think i'll get to train while there. It's been a long; hard training year. But i loved every moment of it. Today was hella hectic... Didn't eat more than one solid meal.. plus one shake..and a ghey-assed detour protein bar. Tonight's session wasn't bad tho

Wide-grip Chins to Front:

Bodyweight...

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

Reverse-grip chins:

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

Deadlifts:

Didn't much feel like going heavy. Had to train 4 days in a row so i felt that the heavy session would've been too taxing on the CNS

warm-up: bare bar: 2 set: 10 reps each set

Set 1: 225 lbs: 10 reps
Set 2: 315 lbs: 3 reps; 225 lbs: 7 reps
Set 3: 225 lbs: 20 reps
Set 3: 225 lbs: 15 reps

On the last two sets i don't know why i went so high. There was this skinny kid working in with my training partner and me...and he put like 8 reps in 225 lbs. I thought that was a lil too close to what i was playing around with.. so i just opened the gap between us

Low-Cable Row:

Set 1: 105 lbs: 15 reps
Set 2: 200 lbs: 7 reps
Set 3: 200 lbs: 8 reps
Set 4: 150 lbs: 15 reps

One-arm Dumbell Preacher curl:

6 sets: 20 lb dumbell: 10 reps..each arm..each set

[Narkissos]

/end 2005

Posted for Reference.

2006 training log

and

2007 training log forthcoming.

-Narkissos