Narkissos's 2011 Training Log

[t-gunz]

U setting any goals soon?

[Narkissos]

Depends on how the rest of the year pans out.

[Narkissos]

24th august 2011
"Pull" day

Barbell squats
warm-up: Bar x 15 reps
Set 1: 135 lbs x 10 reps
Set 2: 225 lbs x 10 reps
Set 3: 315 lbs x 5 reps (belt. No wraps. No spotter)
Set 4: 405 lbs x 3 reps (belt. No wraps. No spotter)



Set 5: 455 lbs x 2; 405 lbs x 1 reps; 315 lbs x 2 reps (Belt. No wraps. No spotter - drop-set)**

**horrible feeling in lower back. May have fucked it up good

V-bar pull down:
10 plates x 10 reps
12 plates x 10 reps
12 plates x 10 reps

Standing torso-angled row: w/ v-handle
8 plates: 8 reps
10 plates: 8 reps
12 plates: 8 reps

Smith-Machine one-arm row:
3 sets: 85 lbs x 6 reps ea

Dumbbell pullover:
100 lb dumbbell: 8 reps
110 lb dumbbell: 8 reps
110 lb dumbbell: 6 reps

Walking/running/jogging outdoors: 38 minutes (uphill and downhill)

Total squats: 48 reps
Total squats for month of august 2011: 10, 398

[t-gunz]

Originally Posted by Narkissos

24th august 2011
"Pull" day

Barbell squats
warm-up: Bar x 15 reps
Set 1: 135 lbs x 10 reps
Set 2: 225 lbs x 10 reps
Set 3: 315 lbs x 5 reps (belt. No wraps. No spotter)
Set 4: 405 lbs x 3 reps (belt. No wraps. No spotter)



Set 5: 455 lbs x 2; 405 lbs x 1 reps; 315 lbs x 2 reps (Belt. No wraps. No spotter - drop-set)**

**horrible feeling in lower back. May have fucked it up good

V-bar pull down:
10 plates x 10 reps
12 plates x 10 reps
12 plates x 10 reps

Standing torso-angled row: w/ v-handle
8 plates: 8 reps
10 plates: 8 reps
12 plates: 8 reps

Smith-Machine one-arm row:
3 sets: 85 lbs x 6 reps ea

Dumbbell pullover:
100 lb dumbbell: 8 reps
110 lb dumbbell: 8 reps
110 lb dumbbell: 6 reps

Walking/running/jogging outdoors: 38 minutes (uphill and downhill)

Total squats: 48 reps
Total squats for month of august 2011: 10, 398

bad ass training session c.

looks fun... kinda

[Narkissos]

^^ It was until that 455 kicked my ass. Shit hurts since. Gonna squat today anyway though.

[Narkissos]

26th August 2011

General warm-up:
Snatches, side leg lift, overhead press, behind the neck press.

Dumbbell swings:
50 lb db x 20 reps
50 lb db x 20 reps
50 lb db x 20 reps

One-arm dumbbell snatch:
50 lb db x 5 reps ea
50 lb db x 5 reps ea
50 lb db x 8 reps ea

Barbell squat: **
135 lbs x 5 reps (warm-up)
135 lbs x 5 reps (warm-up)
225 lbs x 5 reps
315 lbs x 3 reps
405 lbs x 2 reps

**no belt, no wraps, no spotter

Good mornings:**
45 lbs x 13 rep***
45 lbs x 4 reps****

**did these with one plate held against my chest, instead of with a barbell behind my neck

***back started to spasm, so I put the weight down and immediately did some mobility work.

****aborted here. First set definitely wasn't a fluke. Spasms started.

Decline barbell bench: close (pec-width) grip
135 lbs x 10 reps (warm-up)
135 lbs x 10 reps (warm-up)
185 lbs x 3 reps
205 lbs x 3 reps
225 lbs x 2 reps

Seated Barbell overhead press: no back support**
Bar x 10 reps
95 lbs x 15 reps
115 lbs x 10 reps
135 lbs x 6 reps
155 lbs x 2 reps

**these were done on a flat bench. No back support, and no belt.

Seated javelin press:**
2 sets: 45 lbs x 5 reps ea arm

**my left arm just did NOT want to stabilize this barbell.

One-arm dumbbell skullcrusher:**
2 sets: 25 lb dumbbell: 10 reps ea arm

**used varying angles here

One-arm dumbbell preacher curls:
2 sets: 25 lb dumbbell: 10 reps ea arm


Walking: 23 minutes (outdoors)

Total squats: 20 reps
Total squats for August 2011: 10,419

[Narkissos]

28th august 2011

"Total body"

Barbell squat:**

Bar x 15
Bar x 10
135 lbs x 5 rep
225 lbs x 5 reps
315 lbs x 5 reps***
405 lbs x 2 reps

**no belt, no wraps

***did this set barefoot, as socks I was wearing felt slippery inside the shoe. Not fun however lol


Barbell front squat: ass to calves**

225lbs x 1 rep
225lbs x 1 rep
225lbs x 1 rep
225lbs x 1 rep

**no belts, no wraps

Barbell calf raise:
3 sets: 225lbs x 15 reps ea

Seated dumbbell calf-raise:
3 sets: 110 lb dumbbell: 20 reps ea leg

Standing single-leg calf raise:
3 set: bodyweight: 10 reps ea leg

Decline barbell bench + close-grip chin:
Warm-up: bare bar: 15 reps | 0 chins
Warm-up: bare bar: 12 reps | 0 chins
Warm-up: bare bar: 10 reps | 0 chins (stretched back from chinning bar tho)

Set 1: 135 lbs x 10 reps | 6 chins
Set 2: 185 lbs x 6 reps | 6 chins
Set 3: 205 lbs x 4 reps | 6 chins

NB: varied width of grips on warm-up decline bench press. Used a pec-width grip on the bench. Also, grip on the chins was pinky-touching.

Close-grip Incline barbell press:
Bar x 10 reps
135 lbs x 8 reps**
135 lbs x 8 reps
135 lbs x 8 reps

**started with bar on my hips, then hang clean it to shoulder height. Then sat down and back into position. Figured that this would allow me to start the press in a more natural position. Highly fatiguing tho.

Arm circuit:
Set 1:
Cable curl: 4 plates: 12 reps
Tricep pressdown: 4 plates: 12 reps
Straight-arm pulldown: 4 plates: 12 reps

Set 2:
Cable curl: 5 plates: 10 reps
Tricep pressdown: 5 plates: 10 reps
Straight-arm pulldown: 5 plates: 10 reps

Set 3:
Cable curl: 6 plates: 8 reps
Tricep pressdown: 6 plates: 10 reps
Straight-arm pulldown: 4 plates: 10 reps

Core circuit:
Decline sit-ups: 30 reps
Seated knee-ins: 30 reps
Crunches: 30 reps
Reverse crunches: 30 reps
Superman: 30 reps (upper body only)
Laying Straight-leg raise: 30 reps
Push-ups: 30 reps

Total squats: 41 reps
Total squats for august 2011: 10, 460 reps

[Narkissos]

29th august 2011
"Total body"

Barbell squat:**
Bar x 20 reps
135 lbs x 10 reps
225 lbs x 10 reps
315 lbs x 10 reps
365 lbs x 10 reps
455 lbs x 2 reps***

**no belt, no wraps, no spotter
***pinned while attempting 3rd rep. Good set

Laying leg curl:
120 x 8 reps
150 lbs x 6 reps
150 lbs x 6 reps (5 + 1 w/ a spot)

Barbell calf raise:
135 lbs x 20 reps
185 lbs X 20 reps
185 lbs x 20 reps (varying ankle positions)

Close-grip chin:
Bodyweight: 10 reps
Bodyweight: 8 reps
Bodyweight: 6 reps
Bodyweight: 4 reps
Bodyweight: 4 reps

Dumbbell curl:
35s x 8 ea
35s x 6 ea
35s x 6 ea

Dumbbell fly:
35s x 20
35 s x 15
70s x 6

One arm dumbbell preacher curl:
3 sets: 35 lb db: 6 reps ea

High incline dumbbell press:**
70s x 12 reps
70s x 8 reps
70s x 8 reps

**made the realization that pressing up in a straight line (ie up and back) as opposed to an arc (ie up and forward) felt better for my shoulders.


Cable curl
3 plates x 15 reps
4 plates x 10 reps
5 plates x 6 reps

Close-grip parallel bar dip:
bodyweight x 10 reps
Bodyweight x 8 reps
Bodyweight x 8 reps

Cardio: 30 minute brisk walk


Abs of death:
Hanging leg raise:**
Set 1: 6 reps (from dead hang)
Set 2: 4 reps (from dead hang)
Set 3: 5 reps

**shins to bar. Disgustingly hard

Hanging windshield wipers: 2 sets
Hanging "lever" knee-ins: 3 sets
Dragon flags: 2 sets
Ghd swiss hybrids: 2 sets
Jack-knife hybrid: 2 sets
Weighted planks: 3 sets: 30 second hold (w/ 180lb guy standing on back)
Push-up hops for distance: 1 set in carpark

Total squats: 62 reps
Total squats for august 2011: 10,522