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#21
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Tuesday 15th January 2008
6:05 p.m.-7:25 p.m. Legs; Core Deadlifts: Set 1: 135 lbs: 15 reps [raw: no belt; no straps] Set 2: 225 lbs: 10 reps [raw: no belt; no straps] Set 3: 315 lbs: 6 reps [raw: no belt; no straps]** Set 4: 315 lbs: 6 reps [raw: no belt; no straps]** Comments: My grip failed early for some reason Laying Leg-curl: Set 1: 80 lbs: 10 reps Set 2: 100 lbs: 10 reps Set 3: 120 lbs: 10 reps Set 4: 150 lbs: 4 reps; 100 lbs: 6 reps [drop-set] Adductor Machine: Set 1: 80 lbs: 15 reps Set 2: 100 lbs: 10 reps Set 3: 120 lbs: 10 reps Leg-press: Set 1: 180 lbs: 20 reps Set 2: 360 lbs: 20 reps Set 3: 630 lbs: 10 reps Set 4: 720 lbs: 8 reps Barbell Squat: Set 1: 135 lbs: 10 reps Set 2: 225 lbs: 10 reps Set 3: 315 lbs: 6 reps Seated Calf-raise: Set 1: 90 lbs: 20 reps Set 2: 135 lbs: 10 reps Set 3: 180 lbs: 6 reps; 135 lbs: 4 reps; 90 lbs: 5 reps Dumbbell Pullover: Executed on a stability ball 3 sets: 40 lb dumbbell: 15 reps ea. Comments: I did these simply because my client wanted to do 'em... Despite the light weight.. this exercise was taxing... But i'm not sure if it was useful for anything other than core recruitment Sweet session! -CNS |
#22
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Thursday 17th January 2008
7:45- 8:45 p.m. Calves; Back; Biceps Standing Smith Machine Calf-Raise: warm-up: bare bar: 20 reps warm-up: bare bar: 10 reps Set 1: 135 lbs: 20 reps Set 2: 225 lbs: 10 reps Set 3: 315 lbs: 10 reps Set 4: 405 lbs: 6 reps; 315 lbs: 4 reps; 225 lbs: 5 reps [drop-set] V-bar Pulldown: Set 1: 8 plates: 20 reps Set 1: 10 plates: 10 reps Set 3: 12 plates: 6 reps Set 4: 10 plates: 10 reps T-bar Row: Using the v-handle attachment Set 1: 140 lbs: 8 reps; 70 lbs: 7 reps [drop-set] Set 2: 175 lbs: 6 reps; 105 lbs: 6 reps [drop-set] Set 3: 210 lbs: 4 reps; 140 lbs: 4 reps; 70 lbs: 7 reps [drop-set] [30-degree] Decline Dumbbell Pullover: Set 1: 40 lb dumbbell: 15 reps Set 2: 60 lb dumbbell: 12 reps Set 3: 60 lb dumbbell: 12 reps Seated Alternating Dumbbell Curl: Set 1: 20 lb dumbbells: 10 reps ea. Set 2: 30 lb dumbbells: 10 reps ea. Set 3: 40 lb dumbbells: 10 reps ea. One-arm Dumbbell Preacher Curl: Set 1: 20 lb dumbbell: 8 reps ea. Set 2: 20 lb dumbbell: 8 reps ea. Set 3: 25 lb dumbbell: 8 reps ea. Not a bad session.. -CNS |
#23
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Friday 18th January 2008
3 p.m. - 3:50 p.m. Chest **NB: The link to this workout's video can be found here: http://www.getnarked.net/forum/index.php?topic=177.msg18565#msg18565 General warm-up: Triceps: Rope Pressdowns: Set 1: 2 plates: 20 reps Set 2: 3 plates: 15 reps Barbell Bench Press: warm-up: bare bar: 20 reps Set 1: 135 lbs: 10 reps Set 2: 185 lbs: 10 reps Set 3: 225 lbs: 4 reps Incline Dumbbell Press: Set 1: 80 lb dumbbells: 10 reps Set 2: 80 lb dumbbells: 6 reps Set 3: 80 lb dumbbells: 6 reps Incline Dumbbell Fly: Set 1: 40 lb dumbbells: 10 reps; 20 lb dumbbells: 5 reps [drop-set] Set 2: 40 lb dumbbells: 12 reps Set 3: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 20 lb dumbbells: 7 reps [drop-set] [Cross-Bench] Dumbbell Pullover: Set 1: 60 lb dumbbells: 10 reps Set 2: 80 lb dumbbells: 10 reps Set 3: 80 lb dumbbells: 10 reps Parallel bar dip: Set 1: bodyweight: 10 reps Set 2: bodyweight: 10 reps Set 3: bodyweight: 8 reps [failure] Pretty decent session here. -CNS |
#24
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Tuesday 22rd January 2008
7:50-8:50 p.m. Back T-bar row: w/ v-bar handle Set 1: 105 lbs: 15 reps Set 2: 140 lbs: 12 reps Set 3: 210 lbs: 5 reps; 140 lbs: 5 reps; 70 lbs: 10 reps [drop-set] Chins: 3 sets: bodyweight: 6 reps ea. set [cross-bench] Dumbbell Pullover: Set 1: 60 lb dumbbell: 12 reps Set 2: 80 lb dumbbell: 10 reps Set 3: 80 lb dumbbell: 10 reps Yates Row: w/ an easy-curl bar Set 1: 105 lbs: 15 reps Set 2: 195 lbs: 8 reps Set 3: 195 lbs: 8 reps One-arm Dumbbell Row: 3 sets: 60 lb dumbbell: 10 reps ea. arm.. ea. set Machine Shrug: executed facing away from the machine...&w/ reverse grip 3 sets: 6 plates: 15 reps ea. set Cybex Row: Set 1: 6 plates: 15 reps Set 2: 6 plates: 12 reps Set 3: 6 plates: 10 reps -CNS |
#25
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Thursday 24th January
8:10 p.m.- 8:50 p.m. Legs Standing Smith-Machine Calf-raise: Set 1: 135 lbs: 22 reps Set 2: 225 lbs: 15 reps Set 3: 315 lbs: 10 reps Seated Calf-raise: Set 1: 45 lbs: 20 reps Set 2: 90 lbs: 10 reps Set 3: 135 lbs: 8 reps Set 4: 135 lbs: 8 reps Adductor Machine superset with Stiff-leg deadlifts**: Set 1: 80 lbs: 15 reps / 135 lbs: 10 reps Set 2: 100 lbs: 12 reps / 135 lbs: 10 reps Set 3: 120 lbs: 10 reps / 135 lbs: 10 reps **SLDS were performed on a 6" platform.. Executed with knees locked...Lowering to instep on each rep. Laying Leg curls: Set 1: 100 lbs: 15 reps Set 2: 120 lbs: 10 reps** Set 3: 120 lbs: 8 reps **calves started to shake uncontrollably at this point. Squats: Set 1: 135 lbs: 10 reps Set 2: 135 lbs: 10 reps Set 3: 225 lbs: 10 reps Set 4: 315 lbs: 6 reps -CNS |
#26
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Nice updates, Nark!
Question: how often do you throw in the calf work at the start of your leg workouts? Do you have any particular preference for when you work them? I did this for the first time last night (pretty much just took one of Justin Harris's leg workouts directly from his elitefts.com log) and my calves are still feelng a little tender five days later, which is very unusual for me- not to say I'm not stoked about it. I found it did not affect my squat work too much, which is a good thing IMO. |
#27
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Pft.
Nark you're over 200 at 5'6" Monsterous. |
#28
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I think the prob for most is that they're unable to generate a lot of intensity at the end of their workouts...so their calves lag if they don't put 'em first or give 'em their own day w/ arms or some other small bodypart. I don't have this problem though: I'd say my intensity is about even tru-out a workout. Quote:
Quote:
![]() -CNS |
#29
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Friday 25th January 2008
7:30-8:20 p.m. Chest; Biceps Flat Barbell Bench: Set 1: 135 lbs: 15 reps Set 2: 185 lbs: 10 reps Set 3: 205 lbs: 6 reps Flat Machine Press: 3 sets: 1/2 stack: 10 reps ea. set Parallel Bar Dip: 3 sets: bodyweight: 8 reps ea. set Cybex Cable Cross-over: 3 sets: 6 plates: 8 reps ea. set Incline Dumbbell Press: Set 1: 80 lb dumbbells: 10 reps Set 2: 100 lb dumbbells: 4 reps (2 + 2 assists); 60 lb dumbbells: 3 reps [drop-set] Set 3: 80 lb dumbbells: 6 reps [failure] Seated Alternating Dumbbell Curl: Set 1: 40 lb dumbbells: 10 reps Set 2: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 20 lb dumbbells: 4 reps [drop-set] Set 3: 60 lb dumbbells: 3 reps; 40 lb dumbbells: 4 reps; 20 lb dumbbells: 6 reps [drop-set] [failure] Cable Curl: 3 sets: 1/4 stacks: 8 reps ea. -CNS |
#30
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Tuesday 29th January 2008
7:15- 8:15 p.m. Shoulders & Triceps Machine: Set 1: 3 plates: 15 reps Set 2: 5 plates: 15 reps Set 3: 7 plates: 15 reps Set 4: 10 plates: 15 reps (w/ assists from mid-way tru the set) Upright Row: Set 1: 60 lbs: 15 reps Set 2: 110 lbs: 6 reps; 60 lbs: 6 reps [drop-set] Set 3: 110 lbs: 6 reps; 60 lbs: 6 reps [drop-set] Seated Dumbbell Press: Set 1: 60 lb dumbbells: 10 reps Set 2: 75 lb dumbbells: 8 reps Set 3: 80 lb dumbbells: 5 reps [3 + 2 assists] Cybex [Uni-lateral] Lateral Raise: 3 sets: 2 plates: 12 reps ea. arm ea. set Bent Lateral Raise: Set 1: 40 lb dumbbells: 10 reps Set 2: 40 lb dumbbells: 10 reps Set 3: 60 lb dumbbells: 6 reps; 40 lb dumbbells: 4 reps [drop-set] Parallel Bar Dip:** Set 1: bodyweight: 10 reps Set 2: 40 lb dumbbell: 8 reps Set 3: 40 lb dumbbell: 8 reps **The gym i'm at right now has no dipping belt. The limitation w/ this exercise was not being able to lift the weight.. but rather, being able to hold on to the dumbbell i had between my ankles Dumbbell French Press: Set 1: 60 lb dumbbell: 10 reps Set 2: 80 lb dumbbell: 8 reps Set 3: 80 lb dumbbell: 6 reps [failure] Cybex [uni-lateral] pressdown: Set 1: 2 plates: 10 reps ea. arm Set 2: 2 plates: 10 reps ea. arm Set 3: 3 plates: 10 reps ea. arm Set 4: 4 plates: 10 reps ea. arm -CNS |
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