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  #11  
Old 01-10-2008
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Narkissos Narkissos is offline
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Default Re: Narkissos: The 2008 Training journal

Quote:
Originally Posted by TR14
^ Definitely looks like a killer session, Nark!

How much "rest time" between sets do you figure take? All that in 70 minutes must leave you gassed by the end! Looked like a great w/o, bro!
It was a pretty slow session actually.

Less sets and reps and less drop-sets than the norm.

The super set at the end was the most taxing bit.. but even that was easy comparably as there was no added weight or drop-sets used.

Rest periods between sets were minimum.

I trained w/ a client... So 'rest' was only long enough for him to do his set.

His rep-range was 10-12... so around 45-60 seconds i'd say.

I'm slowly breaking back into high intensity training.

-CNS
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  #12  
Old 01-10-2008
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Default Re: Narkissos: The 2008 Training journal

sexytime

good sesh nark!

btw stop sending me all those ghey application invities on facebook :anger:

:)
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  #13  
Old 01-14-2008
BobW BobW is offline
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Default Re: Narkissos: The 2008 Training journal

Quote:
Originally Posted by Narkissos

I'm slowly breaking back into high intensity training.

-CNS
:shudders:

That last workout wasn't high intensity?

:shudders:

:hbang:
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  #14  
Old 01-14-2008
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Default Re: Narkissos: The 2008 Training journal

Looking good my long lost brother. You competing this year my friend?
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  #15  
Old 01-14-2008
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Default Re: Narkissos: The 2008 Training journal

Quote:
Originally Posted by bulldog
Looking good my long lost brother. You competing this year my friend?
I hope to big bro.. but I'm not sure i'll have enough muscle to be competitive.
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  #16  
Old 01-14-2008
bulldog bulldog is offline
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Default Re: Narkissos: The 2008 Training journal

Quote:
Originally Posted by Narkissos
Quote:
Originally Posted by bulldog
Looking good my long lost brother. You competing this year my friend?
I hope to big bro.. but I'm not sure i'll have enough muscle to be competitive.
What happened bro? Sorry but I am a little behind as I have only been on the boards sparingly in the past few months. I am back now though.
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  #17  
Old 01-14-2008
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Narkissos Narkissos is offline
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Default Re: Narkissos: The 2008 Training journal

Quote:
Originally Posted by BobW
Quote:
Originally Posted by Narkissos

I'm slowly breaking back into high intensity training.

-CNS
:shudders:

That last workout wasn't high intensity?

:shudders:

:hbang:
Hell naw... My norm laughs in the face of GVT! :hbang:
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  #18  
Old 01-18-2008
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Narkissos Narkissos is offline
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Default 10th January 2008: Back; Biceps; Abs

Thursday 10th January 2008

7:25 p.m.-8:35 p.m.

Back; Biceps; Abs


V-bar Chins: Close-grip chins w/ palms facing

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 8 reps
Set 3: bodyweight: 8 reps [4 reps + 4 assisted reps]
Set 4: bodyweight: 6 reps [3 reps + 3 assisted reps]

T-Bar Row: w/ v-bar attachment

Set 1: 70 lbs: 15 reps
Set 2: 105 lbs: 10 reps; 70 lbs: 5 reps [drop-set]
Set 3: 140 lbs: 6 reps; 105 lbs: 4 reps; 70 lbs: 5 reps [drop-set]
Set 4: 175 lbs: 4 reps; 140 lbs: 4 reps; 105 lbs: 4 reps; 70 lbs: 4 reps [drop-set]

Low-pulley Row: Used a long bar here... and an out-side shoulder-width grip

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 15 reps
Set 3: 10 plates: 10 reps; 6 plates: 5 reps

Hyper-extensions:

Set 1: bodyweight: 15 reps
Set 2: 25 lbs: 10 reps; bodyweight: 5 reps [drop-set]
Set 3: 25 lbs: 10 reps; bodyweight: 5 reps [drop-set]

Seated Alternating Dumbbell Curl:

Set 1: 20 lb dumbbells: 15 reps ea.
Set 2: 30 lb dumbbells: 10 reps ea.
Set 3: 20 lb dumbbells: 32 reps ea. arm

Comments: Yes... 32 reps. My client, whom i was working with, decided 'hey.. whoever quits first is the loser." I won of course.. but boy did it hurt!

One-arm Dumbbell Preacher Curl:

3 sets: 20 lb dumbbell: 10 reps ea.

Comments: I used varying angles here..each set at an incline higher than the preceding set: 45 degrees; 60 degrees; approx. 90 degrees.

Leg Raises: Executed on a stability ball

4 sets: 12 reps each set.




Sweeeeeeeeeeeeeeeeeet Session!!!!

-CNS
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  #19  
Old 01-18-2008
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Narkissos Narkissos is offline
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Default 14th January 2008: Shoulders; Chest; Triceps; Calves

Monday 14th January 2008

7:55 p.m. - 9:15 p.m.

Delts; Chest; Calves; Triceps


Seated Machine Shoulder Press:

warm-up: 4 plates: 20 reps

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 8 reps; 6 plates: 4 reps; 4 plates: 4 reps [drop-set]
Set 3: 10 plates: 4 plates; 8 plates: 4 plates; 6 plates: 4 reps; 4 plates: 4 reps [drop-set]

Machine Shrugs:

Set 1: 6 plates: 20 reps
Set 2: 8 plates: 15 reps
Set 3: 10 plates: 10 reps; 6 plates: 5 reps [drop-set]
Set 4: 10 plates: 10 reps; 6 plates: 5 reps [drop-set]

Standing Lateral Raise:

3 sets: 20 lb dumbbells: 12 reps

Seated Dumbbell Shoulder Press:

3 sets: 40 lb dumbbells: 12 reps ea.

Comments: I used a bench with no back support here..So that severely limited the amount of weight i could use


Barbell Flat Bench:

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 4 reps [2 reps + 2 assists]; 135 lbs: 4 reps

Comments: My delts et. al. were VERY fatigued at this point.. so benching was near impossible

[30-degree] Incline Dumbbell Bench Press:

3 sets: 80 lb dumbbells: 6 reps ea. set

Cross-bench Dumbbell Pullover:

Set 1: 60 lb dumbbell: 10 reps
Set 2: 80 lb dumbbell: 10 reps
Set 3: 100 lb dumbbell: 6 reps; 60 lb dumbbell: 6 reps [drop-set]

Smith-Machine Calf-raise:

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 15 reps
Set 3: 315 lbs: 10 reps

Parallel Bar dip superset w/ Bench Dips:

Set 1: bodyweight: 10 reps / bodyweight: 10 reps
Set 2: bodyweight: 10 reps / bodyweight: 10 reps
Set 3: bodyweight: 10 reps / bodyweight: 10 reps
Set 1: bodyweight: 8 reps / bodyweight: 8 reps


Nice session...

-CNS
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  #20  
Old 01-18-2008
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Narkissos Narkissos is offline
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Default Re: Narkissos: The 2008 Training journal

Quote:
Originally Posted by bulldog
Quote:
Originally Posted by Narkissos
Quote:
Originally Posted by bulldog
Looking good my long lost brother. You competing this year my friend?
I hope to big bro.. but I'm not sure i'll have enough muscle to be competitive.
What happened bro? Sorry but I am a little behind as I have only been on the boards sparingly in the past few months. I am back now though.
Busted knee and shin.

The thread explaining it is buried somewhere in the lounge i think.
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