Narkissos's 2006 Training Journal: Pre-/Post- Contest

[Narkissos]

First Workout of the year 2006...

Tuesday 3rd January 2006

Chest and Biceps

Flat Barbell Bench Press:

Bare bar: 10 reps

Set 1: 135 lbs: 30 reps
Set 2: 135 lbs: 20 reps
Set 3: 225 lbs: 6 reps; 135 lbs: 4 reps
Set 4: 225 lbs: 4 reps; 135 lbs: 6 reps
Set 5: 135 lbs: 12 reps

Incline Dumbell Bench Press:

Set 1: 80 lb dumbells: 6 reps
Set 2: 80 lb dumbells: 5 reps
Set 3: 80 lb dumbells: 6 reps

Flat Bench Fly:

Set 1: 30 lb dumbells: 12 reps
Set 2: 40 lb dumbells: 10 reps
Set 3: 60 lb dumbells: 4 reps; 40 lb dumbells: 4 reps

Standing Barbell Curl:

45 lb Olympic bar: 2 sets: 10 reps each set

Set 1: 95 lbs: 8 reps
Set 2: 135 lbs: 6 reps
Set 3: 135 lbs: 5 reps
Set 4: 95 lbs: 8 reps

One-arm dumbell Preacher Curls:

Set 1: 20 lb dumbell: 10 reps
Set 2: 30 lb dumbell: 6 reps
Set 3: 40 lb dumbell: 6 reps

Barbell Reverse Preacher Curl:

Set 1: 25 lbs: 15 reps
Set 2: 45 lbs: 9 reps
Set 3: 45 lbs: 9 reps
Set 4: 55 lbs: 5 reps; 45 lbs: 4 reps

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Diet:

Meal 1: Egg fried rice

6 whole eggs, 1 cup of rice

Meal 2: Tuna/egg fried rice

4 whole eggs; 1 can tuna; 2 cups rice

Snack:

Fruit Platter: 4 pieces assorted fruit

Meal 3: Same as meal 2

Train...

Meal 4: PWO

2 scoops whey, 2 scoops sugar

Meal 5: PPWO

2 cups rice; 1 chicken breast

Meal 6:

2 cups rice; 1 can tuna; 4 whole eggs

[Narkissos]

Wednesday 4th January 2006

Quads; Calves

Intro: I'd normally be training quads; hams and calves.. but seeing that i was unable to train monday.. thus relegating my training this week to 4 consecutive sessions (back being on friday) i didn't think my hams would've recovered enough to make friday's session possible.

**Sidenote: I rode my bike to and from the gym tonight..

General Warm-up:

Light Leg-Extensions:

5 sets: 45 lbs: 10 reps each set

Barbell Squats:

Warmup:
Set 1: 135 lbs: 10 reps (squat to parallel...deliberate pause at bottom)
Set 2: 135 lbs: 10 reps (squat ass-to-ground...deliberate pause at bottom)
Set 3: 135 lbs: 10 reps (squat ass-to-ground...deliberate pause at bottom)
Set 4: 135 lbs: 10 reps (squat ass-to-ground...deliberate pause at bottom)

Work-set:

Set 1: 315 lbs: 6 reps (Squat to Parallel)

Leg-press:

Warm-up:

Set 1: 390 lbs: 10 reps
Set 2: 480 lbs: 10 reps
Set 3: 570 lbs: 10 reps
Set 4: 660 lbs: 10 reps

Workset:

Set 1: 750 lbs: 6 reps

Calves:

Warm-up: Bodyweight Standing Calf-raises: 2 sets: 10 reps each set

Calf-raises on the Leg-press Station:

The goal here was 10 sets of 10 reps with 500 lbs.. but i didn't make it

There was a deliberate pause at the position of maximum stretch. Each rep was executed smoothly

Set 1: 500 lbs: 10 reps
Set 2: 500 lbs: 10 reps
Set 3: 500 lbs: 10 reps
Set 4: 500 lbs: 10 reps
Set 5: 500 lbs: 8 reps
Set 6: 500 lbs: 8 reps
Set 7: 500 lbs: 6 reps
Set 8: 500 lbs: 7 reps
Set 9: 500 lbs: 8 reps
Set 10: 500 lbs: 7 reps

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Today's 'diet':

Meal 1: 2 scoops whey... scoops sugar

Meal 2: 1 1/2 chicken thighs... 3 cups rice

Meal 3: 1 chicken breast... 2 cups rice

Meal 4: 1 chicken breast... 2 cups rice

Train...

Meal 5: PWO: 2 scoop whey... 2 scoops sugar

Meal 6: PPWO: i grilled chicken breast sandwich

[Narkissos]

Thursday 5th January 2006

Delts; Triceps

Rode my bike and from the gym as usual. Everything... sorry that should be in caps: EVERYTHING is hurting. The first week back after a break is usually a bitch.. but this week is an uber-bitch. I'd only trained Chest; Bis; and Legs so far for the week.. but everything... lats: EVERYTHING hurt like a mofo

Standing Behind-The-Neck Press:

Warmp-up: 3 sets: 45-lb bar: 10 reps each set

During each of the warm-up sets, and the first set.. the bar was lowered to the mid-traps. On the other 4 sets, the bar was lowered only to the point where my arms were parallel to the floor

Set 1: 135 lbs: 6 reps
Set 2: 135 lbs: 6 reps
Set 3: 165 lbs: 3 reps; 95 lbs: 5 reps
Set 4: 185 lbs: 1 rep; 115 lbs: 7 reps
Set 5: 135 lbs: 6 reps

Seated Lateral Raises:

Each set incorporated dropsets. Forced reps were implemented to acheive the required 10 reps at each stage of the dropsets.

Set 1: 40 lb dumbells: 10 reps; 20 lb dumbells: 10 reps
Set 2: 40 lb dumbells: 10 reps; 20 lb dumbells: 10 reps
Set 2: 40 lb dumbells: 10 reps; 30 lb dumbells: 10 reps; 20 lb dumbells: 10 reps; 10 lb dumbells: 10 reps

This last set was hell on earth. First off.. i failed at like 5 reps at the 40 lb dumbells... the rest were forced reps... each drop in weight i failed earlier.. meaning more and more forced reps. To top it off.. when i came out i had to spot my partner.. HELL!

Bent Laterals:

Set 1: 40 lb dumbells: 20 reps
Set 2: 50 lb dumbells: 20 reps
Set 3: 60 lb dumbells: 10 reps; 40 lb dumbells: 10 reps

Hell part two! Seated laterals set the precedence... and Bent Laterals followed to suit. The first set was hard.. but doable. The second set incorporated the rest pause principle. I failed at 10 reps.. dropped the dumbells for 5 seconds.. put in 5 more reps.. droped the dumbells for 5 secs... finished the set. Set 3 was murder... The 60s.. wowee..I hadn't attempted those in a while.. and not for tha tmany reps. I failed at 7 reps... dropped it for 5 secs.. and did the other 3.. then immediately picked up the 40s and repped. I thought the set would never end!

Tricep Pressdowns:

Warm-up: 2 sets: 35 lbs: 10 reps each set

Set 1: 95 lbs: 8 reps
Set 2: 105 lbs: 6 reps
Set 3: 105 lbs: 4 reps; 95 lbs: 4 reps; 75 lbs: 4 reps; 55 lbs: 4 reps

Overhead Cable extensions:

Set 1: 35 lbs: 10 reps
Set 2: 45 lbs: 10 reps
Set 3: 55 lbs: 10 reps

Felt these in the belly of my tricep. The execution was similar to that of an over head barbell tricep extension.. 'cept the angle. I placed my back against the upright of the machine..and leaned away from the machine... bending foward at the waist... the stretch was good...as was the contraction

One-arm overhead dumbell extension:

Set 1: 15 lb dumbell: 10 reps
Set 2: 25 lb dumbell: 10 reps
Set 3: 25 lb dumbell: 8 reps

These were a great end.. my tricep went numb during the 2nd and 3rd sets... I loved it. Set 1 was too light.. so let's call that a warm-up

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'Diet':

Pre-meal 1: 1 apple (i had to go to the gym early and train a client.. was rushing so i couldn't get a meal in... the space between this and the real meal was like an hour anyway... this was just to get my blood sugar up)

Meal 1: Grilled Chicken Breast Sandwich

Meal 2: scoops whey; 2 apples

Meal 3: 1 can tuna; 6 whole eggs; 2 cups rice

1 hour pre-training: 2 cups rice; 2 multivitamin tabs

Train...

PWO: 2 scoop whey; 2 scoops sugar

PPWO: 1 can tuna; 2 cups rice

Meal 6: 1 can tuna; 2 cups rice; 2 table spoons cod-liver oil

[Narkissos]

I rode my bike to the gym tonight as usual.. but i had a hard time keeping my balance. This week back has been hella hard on every part of me. Everything hurts.

Friday 6th January 2006

Back; Traps; Biceps

Chins to Front:

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 10 reps
Set 3: 45 lb plate strapped to waist: 10 reps (including forced reps)

V-Bar Chins:

3 sets: bodyweight: 10 reps each set (forced reps included)

After these i intended on doing behind the neck chins...I attempted one rep.. but my lats refused to contract.. I rested and tried again.. but to no avail.. my back was hella pumped.. so we swtiched over to pulldowns behind the neck

Pulldown (behind the neck):

These were executed facing away from the machine... My partner applied some pressure to my knees to keep me down. The range of motion and stretch were better.

Set 1: 145 lbs: 5 reps; 105 lbs: 5 reps
Set 2: 145 lbs: 5 reps; 105 lbs: 5 reps
Set 3: 105 lbs: 16 reps

Barbell Rows:

These were done on a 6" platform. The emphasis was on getting that extra 3-4 inches of stretch at the beginning of each rep.

3 sets: 135 lbs: 15 reps each set

Low-pulley Row:

As with the barbell row, the emphasis here was on getting that extra 3-4 inches of stretch at the beginning of each rep.

3 sets: 125 lbs: 10 reps each set

Hyperextensions:

Wasn't really feeling the deadlift feeling... Would've done it.. but felt my poundage would've been subpar... The deadlift is as much a massbuilder as an ego lift for me (admittedly).. so subpar performances are out of the question. At just around 205 lbs in bodyweight, my torso feels oddly heavy, thus i didn't add any weight for these. Instead i went the higher rep route.

3 sets: bodyweight: 15 reps each set

Barbell Shrug:

There was a deliberate pause at the top of each rep...

3 sets: 135 lbs: 20 reps each set

One arm dumbell preacher curls:

4 sets: 20 lb dumbell: 12 reps; 13 reps; 10 reps; 8 reps

----------------------------------------------------
"Diet":

Meal 1: Protein shake (2 scoops whey); 2 tbsp cod liver oil

Meal 2: same as meal 1

Meal 3: porkchop; 2 cups rice

pre-training: 1 cup coffee

Train...

PWO: 2 scoops whey; 2 scoops sugar

PPWO: 1 grilled chicken breast sandwich

PPPWO: 1 can tuna; 2 cups rice

[Narkissos]

I rode my bike to the gym tonight as usual.. but i had a hard time keeping my balance. This week back has been hella hard on every part of me. Everything hurts.

Friday 6th January 2006

Back; Traps; Biceps

Chins to Front:

Set 1: bodyweight: 10 reps
Set 2: bodyweight: 10 reps
Set 3: 45 lb plate strapped to waist: 10 reps (including forced reps)

V-Bar Chins:

3 sets: bodyweight: 10 reps each set (forced reps included)

After these i intended on doing behind the neck chins...I attempted one rep.. but my lats refused to contract.. I rested and tried again.. but to no avail.. my back was hella pumped.. so we swtiched over to pulldowns behind the neck

Pulldown (behind the neck):

These were executed facing away from the machine... My partner applied some pressure to my knees to keep me down. The range of motion and stretch were better.

Set 1: 145 lbs: 5 reps; 105 lbs: 5 reps
Set 2: 145 lbs: 5 reps; 105 lbs: 5 reps
Set 3: 105 lbs: 16 reps

Barbell Rows:

These were done on a 6" platform. The emphasis was on getting that extra 3-4 inches of stretch at the beginning of each rep.

3 sets: 135 lbs: 15 reps each set

Low-pulley Row:

As with the barbell row, the emphasis here was on getting that extra 3-4 inches of stretch at the beginning of each rep.

3 sets: 125 lbs: 10 reps each set

Hyperextensions:

Wasn't really feeling the deadlift feeling... Would've done it.. but felt my poundage would've been subpar... The deadlift is as much a massbuilder as an ego lift for me (admittedly).. so subpar performances are out of the question. At just around 205 lbs in bodyweight, my torso feels oddly heavy, thus i didn't add any weight for these. Instead i went the higher rep route.

3 sets: bodyweight: 15 reps each set

Barbell Shrug:

There was a deliberate pause at the top of each rep...

3 sets: 135 lbs: 20 reps each set

One arm dumbell preacher curls:

4 sets: 20 lb dumbell: 12 reps; 13 reps; 10 reps; 8 reps

----------------------------------------------------
"Diet":

Meal 1: Protein shake (2 scoops whey); 2 tbsp cod liver oil

Meal 2: same as meal 1

Meal 3: porkchop; 2 cups rice

pre-training: 1 cup coffee

Train...

PWO: 2 scoops whey; 2 scoops sugar

PPWO: 1 grilled chicken breast sandwich

PPPWO: 1 can tuna; 2 cups rice

[Narkissos]

Monday 9th January

Chest; Biceps

Incline Dumbell Bench Press:

Warm-up:

Set 1: 40 lb dumbbells: 6 reps
Set 2: 50 lb dumbbells: 6 reps
Set 3: 60 lb dumbbells: 6 reps
Set 4: 70 lb dumbbells: 6 reps
Set 5: 90 lb dumbbells: 6 reps

Worksets:

Set 1: 110 lb dumbbells: 4 reps
Set 2: 120 lb dumbbells: 4 reps
Set 3: 100 lb dumbbells: 5 reps

Set 1 was a personal best as the first rep of that set was unassisted. Set 2 was mostly negative work. Set 3 was unassisted.. It was the rep-out set.

Barbell Flat Bench Press:

Set 1: 225 lbs: 6 reps
Set 2: 225 lbs: 5 reps
Set 3: 225 lbs: 4 reps; 135 lbs: 6 reps

Incline Fly:

Set 1: 40 lb dumbbells: 6 reps
Set 2: 50 lb dumbbells: 6 reps

Dumbbell Flat Bench:

Set 1: 80 lb dumbbells: 5 reps
Set 2: 80 lb dumbbells: 6 reps

Seated Alternate Dumbbell Curls:

Set 1: 60 lb dumbbells: 6 reps (unassisted)
Set 2: 60 lb dumbbells: 10 reps (5 unassisted...5 forced reps)
Set 3: 60 lb dumbbells: 10 reps (5 unassisted...5 forced reps)

Standing Barbell Curls:

Set 1: 65 lbs: 10 reps
Set 2: 135 lbs: 4 reps
Set 3: 135 lbs: 4 reps
Set 4: 95 lbs: 10 reps

One-arm Dumbbell Preacher Curls:

Set 1: 25 lb dumbbell: 10 reps
Set 2: 30 lb dumbbell: 10 reps
Set 3: 30 lb dumbbell: 10 reps

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Today's 'Diet':

Meal 1: 2 cans tuna; 20 whole wheat *******s; 1 oz peanut butter; 10 oz orange juice

Meal 2: 1 can tuna; 6 eggs; 2 cups rice

Meal 3: 1 can tuna; 4 eggs; 2 cups rice

Train...

PWO: 3 scoops whey; 3 scoops sugar

PPWO: 1 can tuna; 2 cups rice

Meal 6.. undecided

[Narkissos]

Tuesday 10th January 2006

Quads & Hams

Leg-press:

Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 20 reps
Set 3: 540 lbs: 15 reps
Set 4: 800 lbs: 7 reps; 630 lbs: 5 reps
Set 5: 630 lbs: 8 reps

Front Squats:

warm-up: 45 lb bar: 10 reps

Set 1: 135 lbs: 8 reps
Set 2: 225 lbs: 3 reps; 135 lbs: 7 reps
Set 3: 225 lbs: 2 reps; 135 lbs: 8 reps

Walking Lunges:

Each trip was one length of the gym...

Set 1: 60 lb dumbbells: one trip
Set 2: 60 lb dumbbells: one trip

Training partner number one fell out of rotation here.. He said after the leg-presses and Front squats... lunges were impossible... he did one set and then watched from the sidelines

Stiff-leg Deadlifts:

These were done on a 6" platform... on each rep i lowered the bar to my toes.. thus the range of motion (and subsequently the stretch) was considerably greater than standard SLDLs...

Set 1: 95 lbs: 10 reps
Set 2: 145 lbs: 10 reps
Set 3: 195 lbs: 10 reps
Set 4: 195 lbs: 10 reps

These were killer on my hams.. but even moreso on my glutes... damn! Training partner number two fell out of rotation here: at set number two... He said he just couldn't go on.

Seated Leg-curls:

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

At this point.. training calves was impossible for me... so we called it quits. We'll hit 'em Tomorrow instead

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Meal 1: 6 ounces corned beef; 2 cups rice

Meal 2: 6 ounces corned beef; 2 cups rice

Meal 3: 1 chicken breast; 20 wholewheat crackers; 1/2 oz peanut butter

Train...

Meal 4: PWO: 2 scoops whey; 2 scoops sugar

Meal 5: PPWO: 2 cans tuna; 2 cups rice

[Narkissos]

Friday 13th January 2006

Shoulders and Triceps

Took two days off to attend to some personal stuff...

Standing Behind-the-Neck Press:

warm-up: 45 lb bar: 4 sets: 10 reps each set

Set 1: 135 lbs: 7 reps
Set 2: 135 lbs: 4 reps
Set 3: 115 lbs: 7 reps
Set 4: 115 lbs: 7 reps
Set 5: 95 lbs: 8 reps

Seated Barbell Military Press:

I don't use the benches with back-support... as i feel, though i'm able to lift heavier, it negates the activation of stabilising muscles...

Set 1: 95 lbs: 10 reps
Set 2: 125 lbs: 4 reps; 105 lbs: 4 reps; 85 lbs: 4 reps; 65 lbs: 6 reps
Set 3: 125 lbs: 4 reps; 105 lbs: 3 reps; 85 lbs: 3 reps; 65 lbs: 6 reps
Set 2: 125 lbs: 3 reps; 105 lbs: 1 reps; 85 lbs: 3 reps; 65 lbs: 4 reps
Set 1: 95 lbs: 9 reps

Uright Rows:

These were done with the E-Z curl bar...The bar was gripped, hands placed approximately 6 inches apart..

Set 1: 40 lbs: 20 reps (warm-up)
Set 2: 60 lbs: 15 reps (warm-up)
Set 3: 80 lbs: 10 reps
Set 4: 100 lbs: 8 reps
Set 5: 120 lbs: 6 reps

Close-grip Bench press:

My arms were lowered to the point where my elbows where parallel to the floor...

Set 1: 135 lbs: 10 reps
Set 2: 135 lbs: 10 reps
Set 3: 135 lbs: 7 reps (failed before reaching rep goal)
Set 4: 115 lbs: 8 reps (failed before reaching rep goal)
Set 5: 95 lbs: 10 reps

Overhead Cable Extensions:

Set 1: 35 lbs: 20 reps
Set 2: 45 lbs: 12 reps
Set 3: 55 lbs: 10 reps
Set 4: 65 lbs: 8 reps
Set 5: 65 lbs: 8 reps; 35 lbs: 12 reps

All in all it was a pretty decent session... didn't have the energy or strength of other sessions.. but pretty decent all the same. The overhead cable extension, i think i'll make it a mainstay in my routine. The pump from it is awesome. I think if i keep it in, i'll see some drastic changes in my tricep musuculature this year

~Narkissos

[Narkissos]

Sunday 15th January 2006

Back; Calves

I decided that i'll only be doing deads on leg day.. no more standard deadlifts for me for a while... I'm replacing 'em with Stiff-leg Deadlifts, done on a 6" platform.. with an increased ROM.

Today's session was preceded.. and followed by an intense bike ride...

[Bodyweight] Chins [To front]:

5 sets: 8 reps each set

Barbell Row:

These were done in the customary fashion: just outside of shoulder-width grip, torso parallel to the floor, rowing to upper abdomen. Unlike last week's back session however, i did not do these on the 6" platform.. rather, i did these from the floor.

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 6 reps
Set 3: 235 lbs: 6 reps (w/ straps)
Set 4: 255 lbs: 6 reps (w/ straps)
Set 5: 185 lbs: 10 reps; 135 lbs: 10 reps (rep-out set)

[V-bar] Corner Rows:

Modified t-bar row.. done in the corner of the room.. by hooking the v-handle bar under one (plate-loaded) end of the olympic bar... the other end being placed in the corner...The place where it meets the wall being the pivotal point of the exercise.

I increased weight in 35-lb plate increments... on evey set but set 4 (where i increased by a 25-lb plate.. as i knew i couldn't reach my rep goal with the heavier increase).

I can handle a lot more weight than i attempted tonight... but didn't. The point of this was to be as strict as possible on this exercise. I kept my torso at parallel and really concetrated on retracting my scapulae at the point of max contraction... and flaring my lats at the point of max stretch.

Set 1: 35 lbs: 15 reps
Set 2: 70 lbs: 15 reps
Set 3: 105 lbs: 15 reps
Set 4: 130 lbs: 15 reps
Set 5: 105 lbs: 10 reps (failed before reaching rep goal)

Barbell Calf-raises:

These were done in the power-rack. Exercise execution: Load up the bar as you would if you were going to squat. Position the bar on your traps as if you were going to squat... step out.. and tip-toe... then lower your heels.. when your heels make contact with the floor.. raise your toes toward your shins: rocking on your heels... These actions allow for a great contraction ... and a stretch.

This exercise use to be my mainstay.. til my poundages started getting outta control. I used it today to warm up my calves really. I was working with a friend of mine who has really small calves so he wanted me to blast the life outta them for him

Set 1: 135 lbs: 20 reps
Set 2: 225 lbs: 15 reps
Set 3: 315 lbs: 10 reps
Set 4: 225 lbs: 15 reps
Set 5: 225 lbs: 15 reps

Stretching was done between and after sets, one calf at a time, on the calf block.. for a 10-count on each calf.

Calf-raises On the Leg-press Station:

Set 1: 300 lbs: 15 reps
Set 2: 480 lbs: 12 reps
Set 3: 630 lbs: 6 reps; 480 lbs: 5 reps; 300 lbs: 7 reps

Stretching was done between and after sets, one calf at a time, on the calf block.. for a 10-count on each calf.

Seated calf-raises:

I got my partner to press down on the aparatus on the negative portion of each repetition.. this more than doubled the workload on the negative. He pressed down.. i resisted... When we hit the bottom he forced me to hold the max stretch position.. and then i exploded up.

Set 1: 50 lbs: 15 reps
Set 2: 100 lbs: 8 reps; 50 lbs: 7 reps

I didn't do a pressdown on the 3rd set:

Set 3: 150 lbs: 5 reps; 100 lbs: 5 reps; 50 lbs: 10 reps

All in all... a great session.

~Narkissos

[Narkissos]

Age: 23
Height: 5'6"
Current Weight: 205 lbs

Years training: 8 years (this year will be the 9th)
Years competing: 6 years (this year will be the 7th)

Max deadlift: 495 lbs
Max squat: 405 lbs
Max Clean: 225 lbs