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  #71  
Old 09-11-2018
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8th July- 8am short session @ gym

Superset: 3 rounds
Hyerpextensions: bodyweight x 20
1/2 burpee x 10

Superset: 3 rounds
Lying leg curl: 10 plates x 10 reps
Ab wheel rollouts: 10 reps

Circuit: 3 rounds
Landmine RDL: 140 lbs x 12
Decline twisting sit up: 20 reps
Lying bent knee raise: 10 reps

Superset: 3 rounds
Smith machine standing calf raise: 135 lbs x 20 reps
Standing side leg lift: 20 reps per side
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
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  #72  
Old 09-11-2018
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Activity: 71%
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Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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11th July

5am - i half assed bootcamp. Not bothering to list what we did. It was a good program. But my mind was not there. The coaching on my end was sound tho.

7:30am - gym
Training partner didn't show. And mind wasn't there. Was a waste of a session.

Superset:
S1:
V handle pulldown: 100 x 20 reps
Push ups x 15

S2:
V handle pulldown: 120 x 10 reps
Push ups x 15

S3:
V handle pulldown: 140 x 10 reps
Push ups x 15

S4:
V handle pulldown: 160 x 10 reps
Push ups x 15

S5:
V handle pulldown: 180 x 10 reps
Push ups x 15

S6:
V handle pulldown: 200 x 10 reps
Push ups x 30

Superset:
S1:
V handle t-bar row: 90 lbs x 15 reps
Push ups x 20

S2:
V handle t-bar row: 135 lbs x 10 reps
Push ups x 20

S3:
V handle t-bar row: 180 lbs x 10 reps
Push ups x 20

Gonna call that quits
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

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  #73  
Old 09-11-2018
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Narkissos Narkissos is offline
Owner | Administrator
Points: 12,108,377, Level: 100
Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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13th July
5am micro bootcamp

Superset:
Push up: 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, & 10
Bent over row: 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, & 10

7 minute AMRAP:
Sit ups x 10
Crunches x 20
Lying leg raise: 10
Kettlebell swing x 10

7am - gym
Leg extensions:
4 x 25 reps
6 x 25 reps
8 x 22 reps
10 x 20 reps
12 x 10 reps
14 x 10 reps
16 x 10 reps

Box squat:
135 x 10 reps
225 x 10 reps
315 x 10 reps

Single leg extensions:
3 sets: 4 plates x 10 reps per leg

Front squat: ass to calves
3 sets: 135 lbs x 8 reps each

Lying leg curl:
6 plates x 20 reps
6 plates x 15 reps
6 plates x 15 reps
8 plates x 13 reps
8 plates x 11 reps

Superset:
S1:
Calf press on leg press station: 180 x 20
Bodyweight-only donkey calf raise x 15

S2:
Calf press on leg press station: 270 x 15
Bodyweight-only donkey calf raise x 10

S3:
Calf press on leg press station: 360 x 10
Bodyweight-only donkey calf raise x 10
__________________
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

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  #74  
Old 09-11-2018
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Narkissos Narkissos is offline
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Points: 12,108,377, Level: 100
Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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14th July - 5 pm bootcamp

Medicine ball Wuk up: 50 lb bell x 30 jucks

Burpee Deadlift: 135 lbs x 30 reps

Ab wheel roll out: 30 reps

Superset:
Push up: 50 reps
Inverted row: 50 reps

Single arm overhead press (30 lb bell) w/ lateral raise Iso offset (10 lb bell):

3 sets: 15 overhead presses per side

V-handle chin up:
5 sets: 6 reps each

Single arm lean away shrug: 70 lb bell
15 per side
12 per side
9 per side

Barbell standing calf raise: 185 lbs
25 reps
20 reps
15 reps

Single arm French press: 20 lb bell
20 per side
15 per side
12 per side

Single arm across body hammer curl:
20 lb bell x 10 each
25 lb bell x 10 each
30 lb bell x 10 each
40 lb bell x 10 each (not strict)
__________________
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #75  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,108,377, Level: 100
Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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16th July

5am bootcamp

Superset: 10 rounds
Deadlift: 90 lb kettlebell x 15 reps
Ab wheel roll out: 10 reps

6pm bootcamp
Lateral raise: 30 lb bells x 30 reps

Plyo squat: bodyweight only x 50 reps

Handstand push up: 30 reps

V-handle chin-ups: 30 reps

Jumping jacks: 200 reps

One arm dumbbell row: 70 lb bell x 30 reps per side

Dumbbell flat bench press: 70 lb bells x 30 reps

Weighted ab wheelroll out: 45 lbs x 20 reps

Toes to bar: 30 reps

Barbell standing calf raise:
135 lbs x 40 reps
185 lbs x 25 reps
235 lbs x 15 reps
185 lbs x 20 reps
135 lbs x 35 reps
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #76  
Old 09-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,108,377, Level: 100
Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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18th July
5am bootcamp
Push ups: 100 reps
Suspended inverted row: 100 reps

Circuit: 3 rounds
Overhead press: 30 lb bells x 20 reps
Upright row: 12kg kettlebell x 20 reps
Single arm French press: 20 lb bell x 10 reps each
V handle chin up: bodyweight only x 6 reps
Hanging bent knee raise: 10 reps

Barbell standing calf raises:
5 sets: 225 lbs x 15 reps each


20th July
5am bootcamp

Micro 1: 10 minutes
Kettlebell deadlift: 20 reps
Burpee w/o push up: 10 reps

Micro 2: 10 minutes
1/2 burpee x 20
Abwheel roll out x 20
Push up x 20

Micro 3: 10 minutes
Clean and press x 20
Inverted row x 15
Floor press x 10

Decline bench press:
115 x 15
115 x 15
185 x 6
185 x 6

6pm bootcamp
Burpee w/o push up x 100
Push up: 60
Inverted row: 60
Bodyweight only calf raise: 100

21st July
5pm Bootcamp

7 minute AMRAP:
Iron crucifix x 30 seconds
Lateral raise x 15 reps
Overhead press x 10 reps

7 minute AMRAP:
Plank 30 seconds
Sit ups x 10 reps
Crunches x 20
Hanging leg raise w/ offset iso: 10 per side

23rd July
5am micro bootcamp

Band lateral walk: black mini band x 100m
Walking lunge: 100m

7 minute AMRAP:
Deadlift x 20
Ab wheel roll out x 10
Crunches x 20

7 minute AMRAP:
Goblet squat x 20
Band glute bridge x 20
Lying leg raise x 10

7 minute AMRAP:
Plyo squat x 10
Reverse lunge x 10 per leg
Lateral lunge x 10 per leg
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #77  
Old 11-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,108,377, Level: 100
Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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25th July

5am micro bootcamp

Superset: 10 rounds
Overhead press x 10 reps
Burpee w/o push up x 10 reps

Circuit: 5 rounds
Bicep curl x 10
Push up x 15
Hanging leg lift x 10

27th July
5am bootcamp
5 minute AMRAP:


28th July
5pm July

Walking lunge: bodyweight only x 200m

Pulse squat: bodyweight only x 50 reps

Barbell squat: ass to calves
3 sets: 225 lbs x 3 reps each

Box squat:
315 lbs x 20 reps
405 lbs x 10 reps
495 lbs x 5 reps


Had surgery
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #78  
Old 11-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,108,377, Level: 100
Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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16th August

Kneeling single arm pull down:
80 x 12 each
90 x 10 each
110 lbs x 10 reps each

Half kneeling single arm cable row:
3 sets: 110 lbs x 8 reps each side

Half kneeling face pull:
80 x 15 reps
90 x 15 reps
100 x 10 reps

Push ups: 100 reps

Single arm overhead press: 50 lb bell
10 reps each
8 reps each
6 reps each

Smith machine calf raise
135 x 15
225 lbs x 15 reps
225 lbs x 15 reps
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #79  
Old 11-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,108,377, Level: 100
Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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21st August

1 week and a day after glute abscess surgery.

Leg extensions:
6 plates x 20 reps
8 x 20
10 x 20
14 plates x 20 reps

Lying curl:
6 x 20
8 x 15
10 x 8

Barbell squat: ass to calves
135 x 5
185 x 5
225 x 5

Barbell standing calf raise:
4 sets: 225 lbs x 15 reps each

Lying single leg curl: 4 plates
12 per side
10 per side
8 per side

Ab wheel roll out
12 reps
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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  #80  
Old 11-11-2018
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,108,377, Level: 100
Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100 Points: 12,108,377, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,177
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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24th August
Standing overhead press:
S1: 20s x 20
S2: 30s x 20
S3: 40s x 10
S4: 50s x 5; 40s x 5; 30s x 5; 20s x 10

Superset: 3 rounds - 25 lb bells
Lateral raise: 10 reps
Upright row: 10 reps

Low pulley row: v handle
180 x 8
200 x 8

Push ups: 50 reps

Inverted row: 50 reps

Cable crossover: low position short ROM intense contraction
25 lbs x 20 reps
30 lbs x 15 reps
40 lbs x 12 reps

V handle pulldown:
2 sets: 180 x 8 reps each

Triceps pressdown:
100 x 25 reps
120 x 25 reps (rest pause)
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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