Narkissos: The 2008 Training journal

[chest6]

Gettin strong I see :)

[Narkissos]

^^Despite undereating.. yep :)

[chest6]

you'll neva catch me undereating :)

Reason for undereating? No maintenance??

[Narkissos]

Originally Posted by chest6

you'll neva catch me undereating :)

Reason for undereating? No maintenance??

After all these years of eating the same exact way 6-8 times per day... I'm burnt out.

I no longer desire food.. or enjoy it.

So.. i average between 1 and 4 meals daily to be honest.

Going to detox over the coming months...Hopefully the urge to eat and be larger returns.

At which point I'll start bulking again.

Hopefully i'm in contest shape by the time the urge returns.. albeit smaller than usual.

-C

[Narkissos]

Tuesday 13th May-Sunday 25th May: No training undertaken due to food poisoning

Got ill on Monday night during the wee hours of the morning.

Was sick to my stomach for the rest of the week.

Solid foods were out of the question through-out.

-CNS

[Narkissos]

Monday 26th May 2008

7:30 p.m.- 8:35 p.m.

Calves; Abs; Delts; Triceps

Seated Calf-Raise:

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 15 reps
Set 3: 135 lbs: 8 reps
Set 4: 180 lbs: 7 reps

Standing Unilateral Calf-raise:

Set 1: bodyweight: 10 reps ea.
Set 2: 20 lb dumbbells: 8 reps ea.
Set 3: 20 lb dumbbells: 8 reps ea.
Set 4: 20 lb dumbbells: 8 reps ea.

Decline Sit-up:

6 sets: 20 reps ea. set


Seated Machine Press:

Set 1: 5 plates: 15 reps
Set 2: 7 plates: 10 reps
Set 3: 9 plates: 8 reps
Set 4: 11 plates: 6 reps
Set 5: 13 plates 10 reps [6 unassisted reps; 4 forced reps: Personal best]; 6 plates: 10 reps [6 unassisted reps; 4 forced reps] [Drop-set]

Arnold Press:

3 sets: 40 lb dumbbells: 6 reps ea. set

Machine Shrugs:

4 sets: 1/2 stack: each set taken to failure


Parallel Bar Dips:

Set 1: bodyweight: 15 reps
Set 2: bodyweight: 10 reps
Set 3: bodyweight: 10 reps
Set 4: bodyweight: 10 reps
Set 5: bodyweight: 10 reps


Intense session!

Not at all bad for the first day back from food poisoning!

-CNS

[chest6]

Sorry to hear about that man, I've had that before..but not for that long..ahhh

[Narkissos]

Originally Posted by chest6

Sorry to hear about that man, I've had that before..but not for that long..ahhh

It's all good mate... The screaming shits are over.

The Narkissos is back!

:hbang:

_________________________________________________

Tuesday 27th May 2008

7:55 p.m. - 9 p.m.

Back


General Warm-up:

Face Pulls:

Set 1: 3 plates: 20 reps
Set 2: 4 plates: 20 reps
Set 3: 5 plates: 15 reps
Set 4: 7 plates: 7 reps

Bent Lateral Raise

1 set: 20 lb dumbbells: 15 reps


Chins Superset w/ Bent Lateral Raise:

Set 1: bodyweight: 8 reps / 20 lb dumbbells: 10 reps
Set 2: bodyweight: 8 reps / 20 lb dumbbells: 10 reps
Set 3: bodyweight: 8 reps / 20 lb dumbbells: 10 reps

Rack Dead-lifts:

Set 1: 135 lbs: 8 reps
Set 2: 225 lbs: 8 reps
Set 3: 225 lbs: 8 reps

Comments: Used an over hand grip here... No straps; no belt. The emphasis was on squeezing the shit out of everything behind there.


T-bar Row: V-bar handle

Set 1: 105 lbs: 10 reps
Set 2: 140 lbs: 10 reps
Set 3: 140 lbs: 10 reps


V-bar Pulldowns:

Set 1: 10 plates: 12 reps
Set 2: 12 plates: 10 reps
Set 3: 12 plates: 6 reps; 8 plates: 6 reps [drop-set]

Comments: Hard to gauge a personal best on this exercise... as it's pretty subjective: affected by the angle of the torso etc. I've been getting stronger and stronger by the week. I think this is personal best here this week however.

Low-pulley Row: Underhand grip...short ROM

5 sets: 80 lbs: 10 reps ea.


Short and to the point...

-CNS

[Narkissos]

Wednesday 28th May 2008

7 p.m. - 8:10 p.m.

Abs; Chest; Biceps

Decline Sit-up:

3 sets: 20 reps ea.


Hanging Leg Raise:

3 sets: 15 reps ea.


Twists:

Set 1: w/ broomstick as sole resistance: 50 reps
Set 2: w/ broomstick as sole resistance: 50 reps
Set 3: w/ 10 lb barbell: 50 reps


General Shoulder Warm-up: approx. 5 minutes

Giant Set: Lateral raise/ Front Raise/ Rotator cuff work:

2 sets: 8 lb dumbbell: 10 reps on each exercise


Flat Fly:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 30 lb dumbbells: 10 reps
Set 3: 40 lb dumbbells: 10 reps
Set 4: 60 lb dumbbells: 5 reps
Set 5: 60 lb dumbbells: 4 reps

Comments: I paused and held the max stretch position for a two-count on each rep.


Flat Dumbbell Press:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 100 lb dumbbells: 5 reps
Set 3: 100 lb dumbbells: 5 reps

Incline Barbell Bench Press:

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 9 reps
Set 3: 205 lbs: 5 reps

Dumbbell Pullover:

Set 1: 60 lb dumbbell: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 80 lb dumbbells: 10 reps

Incline Dumbbell Curls Superset w/ Push-ups:

Set 1: 25 lb dumbbells: 10 reps / bodyweight: 10 reps
Set 2: 25 lb dumbbells: 10 reps / bodyweight: 10 reps
Set 3: 30 lb dumbbells: 10 reps / bodyweight: 10 reps

One-arm Dumbbell Preacher Curl:

3 sets: 20 lb dumbbell: 10 reps ea. arm ea. set


Nice session!

-CNS

[Narkissos]

Thursday 29th May 2008

7:55 p.m.

Legs

Leg Press:

Set 1: 90 lbs: 20 reps
Set 2: 180 lbs: 20 reps
Set 3: 270 lbs: 20 reps
Set 4: 500 lbs: 20 reps

Barbell front squat:

warm-up: bare bar: 4 reps

3 sets: 135 lbs: 6 reps ea. [ass-to-calves]

Laying Leg-curls:

3 sets: 100 lbs: 15 reps ea.


Stiff-leg Deadlifts: on a 6" platform.. lowering to instep on each rep

3 sets: 135 lbs: 10 reps ea.


Short and Sweet

-CNS