Nark's Training log - 2015

[Narkissos]

15th December
Lat pulldown:
120 lbs x 8 reps
140 lbs x 8 reps
160 lbs x 8 reps
180 lbs x 8 reps
200 lbs x 8 reps

Kneeling single-arm pulldown:
100 lbs x 8 reps each
120 lbs x 8 reps each
110 lbs x 8 reps each

Wide palms-facing pulldown:
3 sets: 180 lbs x 6 reps each

Face pull: low pulley
80 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps

Behind the neck pulldown
120 lbs x 8 reps
140 lbs x 8 reps
160 lbs x 5 reps; 140 lbs x 4 reps (drop-set)

Standing single-arm cable row:
80 lbs x 8 reps each
70 lbs x 7 reps each

Low pulley row: wide grip
2 sets: 200 lbs x 8 reps each

Ab wheel roll-out:
Kneeling + 45 lbs x 6 reps
Kneeling + 45 lbs x 6 reps
Standing x 4 reps
Kneeling x 8 reps
Kneeling x 8 reps

Barbell row:
135 lbs x 8 reps
185 lbs x 8 reps
225 lbs x 6 reps
275 lbs x 3 reps ; 185 lbs x 5 reps; 135 lbs x 7 reps (drop-set)

Bent-arm barbell shrug:
3 sets: 135 lbs x 15 reps each

One-arm row:
1 set: 110 lb bell x 6 reps each; 100 lb bell x 6 reps each; 90 lbs x 6 reps each; 80 lb bell x 6 reps each (drop-set)

NB: completed all reps on one side before switching

Hang clean & press + overhead press:
3 sets: 95 lbs x 8 reps + 7 reps OHP


16th December
Prologue: sprained my ankle pretty badly today... just before starting this workout. Fuck me.

Leg extensions:
6 plates x 20 reps
8 plates x 20 reps
10 plates x 20 reps
12 plates x 10 reps
14 plates x 10 reps
16 plates x 10 reps
16 plates x 10 reps
18 plates x 12 reps

Lying leg curl:
10 plates x 10 reps
10 plates x 10 reps
12 plates x 6 reps
12 plates x 6 reps
12 plates x 6 reps

Barbell squat: ass to calves
135 lbs x 8 reps
135 lbs x 8 reps
185 lbs x 6 reps
205 lbs x 4 reps
225 lbs x 4 reps (w/ pause @ bottom)
255 lbs x 3 reps (w/ pause @ bottom)

NB: sprained ankle's giving me serious stabilising issues here. Discovered however, that i'm now able to hit ass to calves with a wider stance (which I needed to revert to for balance, because of the sprain). So... that's a win at least.

Not attempting any lunging or jumping for fuck. Unsure about calves presently... but we'll see.

Lying single-leg curl:
3 sets: 4 plates x 12 reps each leg

Barbell squat: wide stance; ass to calves
2 sets: 135 lbs x 8 reps each

Barbell standing calf raise:
135 lbs x 40 reps
135 lbs x 35 reps
135 lbs x 30 reps

Comments: decided to keep the weight light and reps deliberate, to flood the area with blood.

Not a bad session overall.


18th December
Workout #1 - 7:30am

Pull-ups:
3 sets: bodyweight x 6 reps

Push-ups:
3 sets: bodyweight x 20 reps each

T-bar row:
105 lbs x 15 reps
140 lbs x 12 reps
175 lbs x 10 reps
210 lbs x 8 reps

Superset: 3 rounds
Incline barbell bench press: 135 lbs x 10 reps
Flat barbell bench press: 135 lbs x 10 reps

NB: an engagement popped up. So workout terminated here.


6pm - taught a 1hr bootcamp


19th December
Taught a 1hr bootcamp

[Narkissos]

NB: Didn't feel like training for spell.

And... simply did not.

30th December
NB: bodyweight (bw) here = 220+ lbs

Superset:
S1:Low pulley row: 120 lbs x 15 reps (w/ v-handle)
Push-ups: bodyweight x 15 reps

S2:
Low pulley row: 140 lbs x 8 reps
Push-ups: bw x 15 reps

S3:
LPR: 160 lbs x 8 reps
PU: bw x 15 reps

S4:
LPR: 200 lbs x 8 reps
PU: bw x 15 reps

Circuit: 3 rounds
Kneeling single-arm pulldown: 120 lbs x 8-10 reps each
Straight-arm pec deck: 120 lbs x 8 reps
Feet elevated push-up: bodyweight x 8 reps

Superset: 3 rounds
Underhand grip pull-up: bw x 5-7 reps
Burpee with push-up: 8 reps

Superset: 3 rounds
Spiderman push-up: bw x 10 reps
Ab-wheel roll-out: bw x 10 reps

Superset: 3 rounds
Cat Crawl: 10 steps
Plyometric push-up variation: bw x 8 reps

NB: at end of 1st set, caught ridiculous spasm in lower back. Have never felt anything like it. It is as if the upper and lower body were suddenly disconnected, as somewhere along the L-vertebrae something went numb.

Machine calf raise:
200 lbs x 15 reps
200 lbs x 15 reps
250 lbs x 12 reps
250 lbs x 12 reps
300 lbs x 15 reps


And there you have it: The last workout for 2015!



Thanks for tagging along!

[Gibzy]

I don't know if to feel inspired or...freaked out over the fact that you feel the same way I do about exercise...but you STILL DO IT ugh that's disgusting.
I almost never feel like training...and simply do not. But that's why I show up so you can make me glad you journal it helps me a lot.if only I can get the muscles from just reading the logs make it happen.

[Narkissos]

Originally Posted by Gibzy

I don't know if to feel inspired or...freaked out over the fact that you feel the same way I do about exercise...but you STILL DO IT ugh that's disgusting.
I almost never feel like training...and simply do not. But that's why I show up so you can make me glad you journal it helps me a lot.if only I can get the muscles from just reading the logs make it happen.

If only, right?!

Thanks for following? :)

[Booz]

I like how some of your sessions you have so many sets and volume something I need to do here and there....

[Narkissos]

Originally Posted by Booz

I like how some of your sessions you have so many sets and volume something I need to do here and there....

Make it happen!
You won't regret it :)