Narkissos: The 2008 Training journal

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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

[Narkissos]

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

[TR14]

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.

[chest6]

Pft.

Nark you're over 200 at 5'6"

Monsterous.

[Narkissos]

Originally Posted by TR14

Nice updates, Nark!

Thanks buddy. I've got a couple more so put up shortly.

Originally Posted by TR14

Question: how often do you throw in the calf work at the start of your leg workouts?

I dunno.. depends on how i feel on the day. My calves aren't lagging by any stretch... They're actually one of my better bodyparts. Sometimes i still like to prioritize them though... cus you can never have calves that are too big. I'd still like to get 'em to 20+ inches honestly.

Originally Posted by TR14

Do you have any particular preference for when you work them?

No... They're always strong.. so i hit 'em at any position in the work out without noticeable differences.

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.

Originally Posted by TR14

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.

Nice bro... Switching it up can be beneficial!

Originally Posted by chest6

Pft.

Nark you're over 200 at 5'6"

Monsterous.

Liar.

-CNS

[Narkissos]

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

[Narkissos]

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