Narkissos' 2012 Training Journal

[Narkissos]

New Year... New Log: 3rd January 2012

Prologue: day 9 of acute Tonsilitis (day 7 of antibiotics: 1500mg amoxicillin/day) - Decided that I'm not training seriously until February (or, at least until antibiotics end). Been subsiding on 500-ish calories since this started, as swallowing was impossible...and vomiting an ever-present fear.

Machine shoulder press:
4 plates x 20 reps
4 plates x 20 reps
5 plates x 10 reps
6 plates x 10 reps
8 plates x 10 reps

Cable front raise:
3 sets: 2 plates: 12 reps ea set

Laying incline lateral raise:
3 sets: 15 lb dumbbell: 8 reps ea arm, ea set

Shrug circuit:
Set 1:
Barbell Behind-the-back Shrug: 135 lbs x 15 reps
Dumbbells shrug: 70 lb dumbbells x 10 reps
Machine shrug: 12 plates x 10 reps

Set 2:
Barbell Behind-the-back Shrug: 135 lbs x 10 reps
Dumbbells shrug: 70 lb dumbbells x 10 reps
Machine shrug: 12 plates x 10 reps

Set 3:
Barbell Behind-the-back Shrug: 135 lbs x 10 reps
Dumbbells shrug: 70 lb dumbbells x 10 reps
Machine shrug: 12 plates x 10 reps

[Narkissos]

5th January 2012

2nd workout of the year. Still sick (day 11 of tonsilitis).

Low pulley row:
1/2 stack: 15 reps
Stack x 12 reps
Stack x 12 reps

Lat pulldown
10 plates x 10 reps
12 plates x 10 reps (6 + assists)
12 plates x 10 reps (6 + assists)

One-arm straight-arm pulldown:
2 sets: 2 plates x 6 reps ea arm

V-bar pulldown
3 sets: 12 plates x 8 reps

Chins:
3 sets: bodyweight: 4 reps ea

Cable curl:
3 plates x 10 reps
4 plates x 10 reps
4 plates x 10 reps
4 plates x 10 reps

One-arm dumbbell preacher curl:
3 sets: 25 lb dumbbells: 6 reps ea arm

Concentration curls:
3 sets 25 lb dumbbells: 4 reps ea arm

[Narkissos]

7th January 2012
"Push"

General warm-up:
3 rounds:
Lateral raise: 10 lb dumbbells x 10 reps
Front raise: 10 lb dumbbells x 10 reps

Cable crossover:
5 kg x 12 reps
12.5 kg x 10 reps
15 kg x 10 reps

Workout:
Incline barbell press:
135lbs x 12 reps
185 lbs x 6 reps**
155 lbs x 6 reps**
**slow negative, hold @max stretch

Clean & press:
3 sets: 135 lbs x 4 reps

Flat fly:
45 lb dumbbells x 8 reps
60 lb dumbbells x 6 reps
80 lb dumbbells x 6 reps

Cleans:
3 sets: 185 lbs x 3 reps

Bent lateral raise:
30 lb dumbbells x 12 reps
60 lb dumbbells x 6 reps
60 lb dumbbells x 6 reps

Bench dips:
1 set: bodyweight: 15 reps**
**aborted due to shoulder pain

Barbell calf raise:
135 lbs x 30 reps
225 lbs x 20 reps
315 lbs x 10 reps
405 lbs x 6 reps

Calf press: on leg press station
450 lbs x 10 reps
630 lbs x 10 reps
720 lbs x 10 reps
820 lbs x 8 reps
920 lbs x 6 reps

(Wall-assisted) Handstand push-ups
3 sets: bodyweight: 6 reps ea

Push-ups: 10 reps

/end

[Narkissos]

10th jan 2012

Barbell standing Overhead press:
Bar x 20
Bar x 20
Bar x 10
Set 1: 95 x 4 reps
Set 2: 145 x 4 reps
Set 3: 195 x 2 reps
Set 4: 145 x 4 reps
Set 5: 145 x 4 reps
Set 6: 95 lbs x 12 reps
Set 7: 95 lbs x 12 reps
Set 8: 95 lbs x 12 reps
Set 9: 95 lbs x 8 reps
Set 10: 95 lbs x 8 reps

[Narkissos]

11th january 2012

Chins
2 sets: bodyweight x 8 reps ea

Pull-ups: palms-facing grip (outside shoulder width)
Set 1: bw x 8 reps
Set 2: bw x 6 reps

One-arm dumbbell row:
115 lb db x 6 reps ea
125 lb db x 5 reps ea

Dumbbell pullover:
100 lb db x 8 reps
115 lb db x 6 reps

V-bar pulldown:
12 plates x 6 reps
12 plates x 6 reps

Cable curl:
4 plates x 10 reps
5 plates x 10 reps

One-arm db preacher curl:
2 sets: 25 lb dumbbell: 6 reps ea arm

Standing torso-angled cable row:
2 sets: 8 plates x 12 reps ea set

Addendum:
Stretching, headstands, L-sits, crab-backs

[Narkissos]

17th jan 2012

Day 23 of being ill, and not eating. No strength.

Smith calf raise
105 lbs x 40 reps
105 lbs x 30 reps
105 lbs x 30 reps

Leg press calf press:
3 sets: 360 lbs x 15 reps ea

Barbell calf raise:
3 sets: 225 lbs x 10 reps ea

Decline bench:
Bare bar: 50 reps (warm-up)
3 sets: 115 lbs x 10 reps ea

Low-incline bench:
5 sets: 115 lbs x 5 reps

Cable crossover:
3 sets: 5 plates: 8 reps ea

Note: weakness aside, there's pain in the left shoulder on decline and flat lifts. Almost none on low-incline

[Narkissos]

19th January 2012

Still recovering from illness. It's 7pm and I've only one small meal for the day. Bodyweight is very low

Squat:
135lbs x 10 reps
225lbs x 10 reps
315lbs x 5 reps

Leg press:
360 lbs x 30 reps
450 lbs x 20 reps
630 lbs x 20 reps

Barbell Reverse lunge:
3 sets: 95 lbs x 5 reps ea

[Narkissos]

20th January 2012

Barbell row:
Bar x 12 reps
135lbs x 8 reps
185lbs x 8 reps
185lbs x 8 reps

Technogym Pulldown:
50kgs x 12 reps
75kgs x 8 reps
100kgs x 6 reps

Technogym seated row:
30kgs x 12 reps
50kgs x 8 reps
65kgs x 8 reps

One-arm cable row:
27.5kgs x 8 reps ea arm
27.5kgs x 6 reps ea arm
27.5kgs x 6 reps ea arm

Chins:
Bw x 6
Bw x 5
Bw x 4

Cable curls:
3 sets: 15kg x 15 reps ea

One-arm dumbbell preacher curls:
20lb db x 8 reps ea
25lb db x 6 reps ea
25lb db x 6 reps ea

Technogym shoulder press:
40kg x 12 reps
45kg x 12 reps
50kg x 12 reps

Incline barbell press
3 sets: 135lbs x 10 reps

Technogym Vertical Chest press:
3 sets: 50kg x 12 reps

One-arm db french press:
25lbs x 10 reps ea
30lbs x 8 reps ea (did this w/ a cambered barbell)
35lbs x 6 reps ea

Cable kick-back:
6.25kg x 15 reps ea
10kg x 12 reps ea
10kg x 12 reps ea

Behind-the-back Shrug:
225 lbs x 10 reps
315 lbs x 8 reps
315lbs x 6 reps

[Narkissos]

24th January 2012

Low Incline barbell press
Bar x 15 reps
Bar x 15 reps
115lbs x 12 reps
115lbs x 15 reps
115 lbs x 15 reps

Low-incline dumbbell press:
75lb dumbbells x 6 reps
75lb dumbbells x 4 reps
75lb dumbbells x 4 reps

Medicine ball feet-elevated push-ups:
Bw x 10 reps
Bw x 8 reps
Bw x 8 reps

Seated Alternating Dumbbell curls:
3 sets: 50 lb dumbbells: 5 reps ea set

Cable curl:
3 plates x 10 reps
4 plates x 10 reps
5 plates x 10 reps

Close-grip chins:
Bw x 4 reps
Bw x 5 reps
Bw x 5 reps

[Narkissos]

25th January 2012

6am ish

Deadlift
135 lbs x 3 reps**
225 lbs x 3 reps**
315 lbs x 3 reps**
495 lbs x 2 reps (belt + straps)
**warm-up; raw

Leg press:
270 lbs x 30 reps
450 lbs x 20 reps
630 lbs x 10 reps
830 lbs x 6 reps (w/ belt)

Barbell Front squat:
3 sets: 135 lbs x 6 reps ea ass-to-ground w/ pause @ bottom

Bulgarian split squat:
65 lbs x 6 reps ea (w/ bosu ball)
95 lbs x 6 reps ea
115 lbs x 6 reps ea

One-arm kettlebell swing:
2 sets: 50lb bell x 15 reps ea

Barbell jumping squat:
3 sets: 135 lbs x 6 reps ea