Narkissos's 2011 Training Log

[Narkissos]

8th July 2011 - 1-2pm

"Calves; hams; core"

Warm-up: zercher squats: 2 sets x bar x 10

Calf press on leg press station + laying leg curls:

Set 1: 180 lbs x 30 reps | 100 lbs x 12 reps
Set 2: 360 lbs x 25 reps | 100 lbs x 12 reps
Set 3: 450 lbs x 20 reps | 100 lbs x 12 reps
Set 4: 540 lbs x 15 reps | 100 lbs x 12 reps

Standing angled calf raise + laying leg curl

Set 1: 270 lbs x 20 reps | 120 lbs x 6 reps
Set 2: 270 lbs x 20 reps | 120 lbs x 6 reps

Back pain manifested here, so aborted.

Seated calf raise + straight-leg floor sit-ups:

Set 1: 90 lbs x 20 reps | 25 sit-ups
Set 2: 135 lbs x 15 reps | 25 sit-ups
Set 3: 180 lbs x 8 reps | 25 sit-ups

Barbell curl + decline sit-up:

Set 1: 65 lbs x 12 reps | 25 sit-ups
Set 2: 65 lbs x 15 reps | 25 sit-ups**
Set 3: 65 lbs x 15 reps | 50 sit-ups**

**some were twisting sit-ups

Total sit-ups: 175 lbs

One-arm dumbbell preacher - swiss ball GHD sit-up

Set 1: 35lb dumbbell x 6 reps ea arm | 10 sit-ups
Set 2: 35lb dumbbell x 6 reps ea arm | 15 sit-ups

[Narkissos]

8th July 2011 - 4:20pm-4:28pm

Sit-ups: 100 reps

Sit-ups for month of July 2011: 3000

[Narkissos]

9th July 2011

"Back/core"

Ab circuit:
Set 1:
Headstand: 30 seconds
Floor sit-up: 20 reps
Hip stretch: 10 seconds ea side

Set 2:
Headstand: 30 seconds
Floor sit-up: 20 reps
Hip stretch: 10 seconds ea side

Set 3:
Headstand: 30 seconds
Floor sit-up: 20 reps
Hip stretch: 10 seconds ea side

Set 4:
Headstand: 30 seconds
Floor sit-up: 20 reps
Hip stretch: 10 seconds ea side


Circuit 2: upper-back + core

Set 1:
Dumbbell pullover: 70 lb dumbbell x 20 reps
Seated sit-up: 25 reps

Set 2:
Dumbbell pullover: 75 lb dumbbell x 20 reps
Seated sit-up: 30 reps

Set 3:
Dumbbell pullover: 85 lb dumbbell x 10 reps
Seated sit-up: 15 reps

NB: slow and deliberate reps on each exercise. Especially deep stretch on pullover.


Circuit 3: upper-back + core

Set 1:
V-bar pulldown: 10 plates x 12 reps
Straight-leg decline sit-up: 15 reps

Set 2:
V-bar pulldown: 12 plates x 12 reps
Straight-leg decline sit-up: 15 reps

Set 3:
V-bar pulldown: 14 plates x 8 reps
Straight-leg decline sit-up: 15 reps



Circuit 4: upper back + core

Set 1:
lat pulldown: 10 plates x 12 reps
Straight-leg decline sit-up: 10 reps

Set 2:
lat pulldown: 10 plates x 12 reps
Straight-leg decline sit-up: 10 reps

Set 3:
lat pulldown: 12 plates x 8 reps
Straight-leg decline sit-up: 10 reps


Circuit 5: mid-back + core

Set 1:
Low-pulley row: 10 plates x 15 reps
Bent-knee decline sit-up: 10 reps

Set 2:
Low-pulley row: 12 plates x 10 reps
Bent-knee decline sit-up: 10 reps

Set 3:
Low-pulley row: 12 plates x 10 reps
Bent-knee decline sit-up: 10 reps



Circuit 6: traps + core

Set 1:
Machine (neutral grip) shrug: 12 plates x 15 reps
Straight-leg decline sit-up: 10 reps

Set 2:
Machine (neutral grip) shrug: 14 plates x 10 reps
Straight-leg decline sit-up: 10 reps

Set 3:
Machine (neutral grip) shrug: 14 plates x 10 reps
Straight-leg decline sit-up: 25 reps

Total sit-ups: 300 reps
Total sit-ups for month of July 2011: 3300 reps

[Narkissos]

11th July 2011

Floor sit-ups:
50 reps
70 reps
60 reps
60 reps
35 reps
25 reps

Total sit-ups: 300 reps

Smith flat bench:

3 sets x 105 lbs x 15 reps ea
195 lbs x 6
285 lbs x 5 w/ assists

Incline smith:
105 lbs x 12 reps
155 lbs x 6 reps
195 lbs x 5 reps (some w/ assists)

Push-ups on knuckles:
20 reps
20 reps
10 reps

NB: reps done with palms elevated on 25lb plates for extra depth

Cable crossover:
5 plates: 15 reps
6 plates: 12 reps
8 plates: 6 reps

Flat fly:
70 lb dumbbells: 6 reps
85 lb dumbbells: 4 reps
85 lb dumbbells: 4 reps

[Narkissos]

12th July 2011 - pm #1

3:29pm

Haven't eaten today, due to food poisoning and the screaming shits it brought with it...but decided to do some sit-ups anyway.

Goal: 400 reps... Even if I have to do 40 sets of 10 reps

Floor sit-ups:
20 reps (sooo weak)
30 reps
20 reps
20 reps
20 reps
20 reps
20 reps
10 reps
40 reps (nearly had a mishap here)
25 reps
25 reps
20 reps
30 reps

Total reps: 300 reps - 4:03 pm -

Water break (aka "don't want to die of food-poisoning related dehydration break. Heart was racing fast, and head felt light)

Floor sit-ups:
30 reps
30 reps
40 reps

**400 rep goal reached**

50 push-ups
50 jumping jacks (4:31 pm)
50 floor sit-ups
40 underhand-grip pull-ups (chin-ups...done in the rain. Niceness!)
50 push-ups
50 sit-ups
100 jumping jacks
35 underhand-grip pull-ups (chin-ups)

Workout summary
Sit-up total: 500 reps
Push-ups: 100 reps
Jumping jacks: 150 reps
Underhand grip pull-ups: 75 reps (very narrow grip)

Fighting the urge to vomit...barely

[Narkissos]

13th July 2011 - kat & me

Katrina's warm-up:
75 jumping jacks
75 squats
75 sit-ups
50 leg-raise

Workout:

Leg press:
Set 1:
Me: 270 lbs x 50 reps
Kat: 180 lbs x 50 reps

Set 2:
Me: 360 lbs x 30 reps
Kat: 270 lbs x 30 reps

Set 3:
Me: 540 lbs x 20 reps
Kat: 360 lbs x 20 reps + 25 sit-ups

Set 4:
Me: 810 lbs x 12 reps
Kat: 450 lbs x +25 sit-ups

Smith machine squat: wide stance

Set 1:
Me: 195 lbs x 8 reps
Kat: 105 lbs x 8 reps

Set 2:
Me: 285 lbs x 8 reps
Kat: 105 lbs x 8 reps + skipping

Set 3:
Me: 375 lbs x 3 reps**; 285 lbs x 1 rep**
Kat: 105 lbs x 8 reps + 25 sit-ups

**searing pain in knee...aborted set. Attempted lighter weight...no better.


Bulgarian Split Squat: smith machine

Set 1:
Me: 105 lbs x 6 reps each leg
Kat: 10 lbs x 10 reps each leg +25 sit-ups

Set 2:
Me: 105 lbs x 6 reps each leg
Kat: 25 lbs x 10 reps each leg +decline 25 sit-ups

Set 3:
Me: 125 lbs x 6 reps each leg + floor sit-ups
Kat: 25 lbs x 10 reps each leg + floor 25 sit-ups

Stretching: 2 mins (kat)

Kat's sit-ups total: 225 reps
My sit-up total: 25 reps

Addendum: (me)
Brisk walk: 4 laps of gymnasium

Decline sit-ups:
50 reps
50 reps

GHD sit-ups:
20 reps
20 reps
20 reps
20 reps
20 reps



Decline straight-leg (twisting) sit-up
20 reps
20 reps

Swissball sit-ups:
20 reps
20 reps
20 reps

GHD sit-ups:
25 reps
25 reps

Reverse dragon flag: 3 sets
My total: 375 sit-ups

[Narkissos]

14th July 2011

Clean & press + Barbell standing overhead press:

Warm-up: 2 sets: bare bar x 10 reps; bare bar x 10 reps

Set 1: 95 lbs x 6 reps | 95 lbs x 6 reps
Set 2: 95 lbs x 6 reps | 95 lbs x 6 reps
Set 3: 135 lbs x 4 reps | 135 lbs x 4 reps
Set 4: 155 lbs x 3 reps | 155 lbs x 3 reps

Curl-to-Arnold-Press + dumbbell standing overhead press:

Set 1: 45 lb dumbbells: 6 reps | 45 lb dumbbells x 6 reps
Set 2: 50 lb dumbbells: 5 reps | 50lb dumbbells x 5 reps
Set 3: 45 lb dumbbells: 7 reps | 45 lb dumbbells x 7 reps

One-arm dumbbell lateral raise: Leaning away from station

Set 1: 20 lb dumbbell: 10 reps ea
Set 2: 20 lb dumbbell: 8 reps ea
Set 3: 20 lb dumbbell: 8 reps ea

Laying cable upright row + standing cable upright row

Set 1: 4 plates x 12 reps | 4 plates x 6 reps
Set 2: 5 plates x 8 reps | 5 plates x 4 reps
Set 3: 4 plates x 15 reps | 4 plates x 4 reps

Behind-the-barbell shrug:

Set 1: 135 lbs x 20 reps
Set 2: 205 lbs x 15 reps
Set 3: 255 lbs x 8 reps

Laying resistance band rear delt raise

Set 1: 1 green band x 20 reps
Set 2: 2 green bands x 12 reps
Set 3: 2 green bands x 12 reps

Barbell front raise w/ double resistance bands

Set 1: 45 lb bar + 2 green bands: 8 reps
Set 2: 45 lb bar + 2 green bands: 10 reps

Swiss ball sit-up w/ extra ROM: 125 reps

Weighted Sit-ups: 25 lbs: 25 reps
Ghd sit-ups x 25 reps
Sit-ups x 25 reps
Decline sit-ups x 25 reps

Decline sit-ups x 100 reps
Decline sit-ups x 100 reps
Swiss GHD x 10 reps
GHD x 15 reps
Decline sit-up: 25 reps
Decline sit-up: 25 reps
Decline sit-up: 25 reps
Swiss ball GHD: 50 reps

Total sit-ups: 575 reps
Total sit-ups for month of July 2011: 5050/7000

[Narkissos]

15th July 2011 - kat & me

Kat's warm-up:
200 skips
100 jumping jacks
100 sit-ups

Machine overhead press:

Set 1:
Me: 4 plates x 12 reps
Kat: 1 plate x 12 reps

Set 2:
Me: 6 plates x 12 reps
Kat: 1 plate x 12 reps + 25 sit-ups

Set 3:
Me: 6 plates x 12 reps
Kat: 1 plate x 12 reps + 25 sit-ups

Set 4:
Me: 6 plates x 12 reps
Kat: 1 plate x 12 reps + 25 sit-ups

Set 5:
Me: 8 plates x 12 reps
Kat: 2 plate x 12 reps + 25 decline sit-ups



Sec2: upper-back

Set 1:
Me: chins: bw: 10 reps
Kat: cable row: 3 plates x 20 reps

Set 2:
Me: chins: bw: 10 reps
Kat: cable row: 3 plates x 20 reps +25 decline sit-ups

Set 3:
Me: chins: bw: 10 reps
Kat: cable row: 4 plates x 15 reps +decline 25 sit-ups

Sec3: upper back

Set 1:
Me: v-bar pulldown: 12 plates x 10 reps
Kat: v-bar pulldown: 4 plates x 15 reps + 20 push-ups

Set 2:
Me: v-bar pulldown: 12 plates x 10 reps
Kat: v-bar pulldown: 3 plates x 15 reps + 20 push-ups

Set 3:
Me: v-bar pulldown: 12 plates x 10 reps
Kat: v-bar pulldown: 3 plates x 15 reps + 20 push-ups

Sec4:

Set 1:
Kat: farmer's walk: 25lb dumbbells: 1 trip around the gym
Me: standing torso angled row: 10 plates: 12 reps (v-handle)

Set 2:
Kat: farmer's walk: 25lb dumbbells: 1 trip around the gym
Me: standing torso angled row: 10 plates: 10 reps (v-handle)

Set 3:
Kat: farmer's walk: 25lb dumbbells: 1 trip around the gym
Me: standing torso angled row: 10 plates: 10 reps (v-handle)

Kat's sit-ups: 250 reps

Abs: me + kat

Circuit:
Straight-leg raise: 20 reps
Crunches: 20 reps
Straight-leg raise: 15 reps
Crunches: 15 reps
Straight-leg raise: 10 reps
Crunches: 10 reps
Straight-leg raise: 10 reps
Crunches: 10 reps
Straight-leg raise: 10 reps
Crunches: 10 reps

Floor sit-ups: me + kat

25 reps
25 reps
50 reps
50 reps
50 reps
50 reps (kat)/100 reps(me)

Kat's sit-ups: 500
My sit-ups: 300

My sit-ups for month of july: 5350 reps

[Narkissos]

16th July 2011


Haven't eaten once for the day and it's 7:35pm

Worked the whole day lifting/mounting/installing engines

Impromptu ab workout:

Sit-ups: 150 reps

Dizziness ensued.

Sit-ups total for month of July: 5500

[Narkissos]

18th July 2011

Pecs + Core
Floor sit-ups:
25 reps
25 reps
25 reps
50 reps
50 reps
75 reps

Total sit-ups: 250 reps

Incline smith press:
105 lbs x 12 reps
105 lbs x 12 reps
195 lbs x 5 reps
195 lbs x 4 reps
195 lbs x 3 reps

Push-ups

Set 1: Bodyweight + 45 lbs: 10 reps
Set 2: Bodyweight + 45 lbs: 10 reps
Set 3: Bodyweight + 45 lbs: 12 reps
Set 4: bodyweight + 90 lbs: 8 reps

Decline dumbbells:

Set 1: 115 lb dumbbells: 4 reps w/ assistance
Set 2: 115 lb dumbbells: 3 reps w/ assistance
Set 3: 115 lb dumbbells: 2 reps w/ assistance

Cable crossover:
5 plates: 12 reps
6 plates: 12 reps
8 plates: 8 reps

High-decline straight-leg sit-up:
15 reps
15 reps
20 reps

Decline sit-ups:
100 reps
100 reps

Brisk walk around gymnasium: 5 laps