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  #241  
Old 11-24-2008
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Default Re: Narkissos: The 2008 Training journal

Quote:
Originally Posted by a2thej2008
Are you still doing only maintainence and what is your opinion on the pullovers one handed or not, what do u think about them in general?

-AJ
Yep.. Still in maintenance mode.

Probably will be until the start of the new year.

Pullovers in general, I feel are an awesome movement.

I'm big on stretching you see... So flyes and pullovers are a mainstay... or should be IMO.

The uni-lateral pullover I incorporated in the thursday workout was just something I was trying for the first time.

The exaggerated stretch pegs this as an exercise that i will most likely use again.

Stretch aside, I'm very interested in eliminating imbalances (especially w/ regard to muscle utilization and core strength)... The one-hand pullover fits well there as well...

Win-Win IMO.
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  #242  
Old 11-24-2008
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Default Re: Narkissos: The 2008 Training journal

kool thanks

-AJ
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  #243  
Old 01-12-2009
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Default Re: Narkissos: The 2008 Training journal

Saturday 22nd November 2008

1:50 p.m. - 2:45 p.m.

Delts; Abs; Tris


general warm-up:

Cybex uni-lateral lateral raise:

2 sets: 1 plate: 10 reps ea.


Shoulder Dislocations:

2 sets: 5 reps ea.



Seated Military press:

warm-up: 2 sets: bare bar: 10 reps

Set 1: 95 lbs: 10 reps
Set 2: 95 lbs: 10 reps
Set 3: 115 lbs: 10 reps
Set 4: 115 lbs: 10 reps
Set 5: 135 lbs: 6 reps
Set 6: 145 lbs: 4 reps
Set 7: 155 lbs: 3 reps
Set 8: 115 lbs: 8 reps
Set 9: 115 lbs: 7 reps
Set 10: 115 lbs: 6 reps

Comments:  No back support used... No belt


Machine behind-the-back Shrug:

Set 1: 8 plates: 20 reps
Set 2: 8 plates: 15 reps
Set 3: 8 plates: 12 reps


Close-grip benchpress:

warm-up: bare bar: 10 reps

Set 1: 95 lbs: 10 reps
Set 2: 115 lbs: 10 reps
Set 3: 135 lbs: 10 reps


One-arm Dumbbell french press:

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


Decline sit-upTorso parallel to floor

3 sets: 30 reps ea. set

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  #244  
Old 01-12-2009
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Default Re: Narkissos: The 2008 Training journal

Wednesday 26th November 2009

6:25 p.m.-7:30 p.m.

Legs


Deadlifts raw...no belt; no straps

Set 1: 135 lbs: 10 reps [overhand grip]
Set 2: 225 lbs: 10 reps [overhand grip]
Set 3: 315 lbs: 6 reps [staggered grip]
Set 4: 405 lbs: 6 reps [staggered grip: not to failure]
Set 5: 455 lbs: 3 reps [staggered grip: grip failure]


Standing leg-curl:

Set 1: 25 lbs: 15 reps ea.
Set 2: 25 lbs: 12 reps ea.
Set 3: 25 lbs: 12 reps ea.


Laying leg curl:

Set 1: 65 lbs: 10 reps
Set 2: 90 lbs: 8 reps
Set 3: 90 lbs: 6 reps


Hyper-extensions:

3 sets: bodyweight: 10 reps ea.


Knee-warm-up:

Leg-extensions:

Set 1: 60 lbs: 20 reps
Set 2: 80 lbs: 10 reps
Set 3: 100 lbs: 10 reps



Squats:

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 315 lbs: 6 reps
Set 4: 365 lbs: 3 reps


Smith-machine Calf-raise:

Set 1: 135 lbs: 20 reps
Set 2: 135 lbs: 20 reps
Set 3: 185 lbs: 15 reps
Set 4: 185 lbs: 15 reps
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  #245  
Old 01-12-2009
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Default Re: Narkissos: The 2008 Training journal

Thursday 27th November 2008

7:45 - 8:34 p.m.

Chest; Delts; Triceps


general warm-up:

laterals / shoulder dislocations / tricep pressdowns: 5 minutes



30-degree Incline dumbbell Press:

Set 1: 80 lb dumbbells: 10 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 80 lb dumbbells: 8 reps
Set 4: 100 lb dumbbells: 5 reps


Flat Barbell Press:

Set 1: 185 lbs: 4 reps
Set 2: 205 lbs: 2 reps
Set 3: 225 lbs: 1 rep
Set 4: 245 lbs: 1 rep


Incline Fly:

3 sets: 40 lb dumbbells: 10 reps ea.


Seated Military Press:

Set 1: 95 lbs: 10 reps
Set 2: 95 lbs: 10 reps
Set 3: 95 lbs: 8 reps
Set 4: 95 lbs: 8 reps

Comments: No back support; no belt... I squeezed my traps at lock-out.


Tricep Pressdowns:

warm-up: 80 lbs: 20 reps

Set 1: 100 lbs: 10 reps
Set 2: 120 lbs: 10 reps
Set 3: 140 lbs: 10 reps

Comments: Paused here at lock-out


One-arm Dumbbell French Press:

3 sets: 20 lb dumbbell: 6 reps ea.


Seated Dumbbell Shrug:

3 sets: 60 lb dumbbells: 6 reps ea. set


Comments: Held each contraction for 10 seconds. Hurt like a mofo.
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  #246  
Old 01-13-2009
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Default Re: Narkissos: The 2008 Training journal

Tuesday December 2nd 2008

7:25 p.m. - 8:50 p.m.

Back


V-bar Pull-ups:

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 8 reps
Set 3: bodyweight: 6 reps

One-arm Dumbbell Row: very strict execution

Set 1: 60 lb dumbbell: 8 reps ea. arm
Set 2: 60 lb dumbbell: 8 reps ea. arm
Set 3: 80 lb dumbbell: 8 reps ea. arm


Chins: Underhand grip.. shoulder width

3 sets: bodyweight: 5 reps ea. set


Low-pulley row: v-bar handle

Set 1: 8 plates: 15 reps
Set 2: 10 plates: 10 reps
Set 2: 10 plates: 10 reps

Behind-the-Neck pulldown:

3 sets: 10 plates: 10 reps ea. set


Dumbbell Pullover:

3 sets: 80 lb dumbbell: 10 reps ea.


Bent-over Barbell Row:

Set 1: 135 lbs: 15 reps
Set 2: 185 lbs: 8 reps
Set 3: 185 lbs: 8 reps
Set 4: 135 lbs: 8 reps


Hyper-extensions:

Set 1: bodyweight: 12 reps
Set 2: 45 lbs: 10 reps
Set 3: 90 lbs: 10 reps


Straight-arm Pulldowns:

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


Smith-Machine Shrugs:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 4 reps; 225 lbs: 4 reps [drop-set]
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  #247  
Old 02-11-2009
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Default Re: Narkissos: The 2008 Training journal

Saturday 6th December 2008

9:30 a.m. - 11:20 a.m.

Chest; Delts; Calves; Abs


Comments: This session was done on an empty stomach. It was also the LAST WORK-OUT OF 2008! Time constraints/illness etc. manifested... so training wasn't possible after this point.


Barbell Flat Bench:

warm-up: 135 lbs: 10 reps
warm-up: 155 lbs: 10 reps


Set 1: 184 lbs: 4 reps
Set 2: 205 lbs: 4 reps
Set 3: 225 lbs: 4 reps


[Very, Very-low] Incline Dumbbell Bench:

3 sets: 80 lb dumbbells: 8 reps ea.

Comments: Rotator-cuff pain started on this exercise in right shoulder


[Close-grip] Vertical Bench Press:

Set 1: 150 lbs: 10 reps
Set 2: 160 lbs: 8 reps
Set 3: 170 lbs: 8 reps
Set 4: 200 lbs**: 6 reps


**'200 lbs' represented the whole stack for this piece of apparatus


Parallel Bar Dip:

3 sets: bodyweight: 8 reps ea.


[Very High] Incline Barbell Bench: bench set @ approx. 60 degrees... bar lowered to clavicle on each rep.

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 4 reps

Comments: The weight, rep-range and early failure are related to the unfamiliar movement. I wanted to try something much different to what I was accustomed.


Seated Barbell Overhead Press: Flat Bench... No back support

Set 1: 95 lbs: 6 reps
Set 2: 115 lbs: 6 reps


Barbell Upright Row:

warm-up: bare bar: 10 reps

3 sets: 95 lbs: 10 reps

Comments: I used a shoulder-width grip here, pulling the bar to nipple height. I also utilized a 1" heel elevation. This served to keep the weight 'in front'... i.e. closer to my torso tru-out the R.O.M. This resulted in greater trap recruitment


Barbell Shrug:

3 sets: 185 lbs: 10 reps ea.

Comments: I utilized a close grip here, as well as the 1" heel elevation noted in the preceding exercise. There was a pause @ the point of max contraction on each rep as well.


Hang Cleans: raw...

Set 1: 135 lbs: 4 reps [no belt; no straps]
Set 2: 185 lbs: 3 reps [no belt; no straps]
Set 1: 225 lbs: 1 reps [no belt; no straps]

Comments: This was INTENSE! I didn't expect the bar to move on the last set, as my forearms were raped already.. but it did. SICK!


Seated Angled Calf Raise:

Set 1: 180 lbs: 10 reps
Set 2: 270 lbs: 10 reps
Set 3: 450 lbs: 10 reps


Hack Machine Calf Raises:

Set 1: 210 lbs: 15 reps
Set 2: 300 lbs: 12 reps
Set 3: 390 lbs: 10 reps


Calf Press: on the leg-press station

Set 1: 300 lbs: 10 reps
Set 2: 390 lbs: 10 reps
Set 3: 570 lbs: 10 reps


Decline Sit-up:

3 sets: 20 reps ea.


Bent-knee Jack-knives:

3 sets: 15 reps ea.
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