Nark's 2014 Training log

[Narkissos]

Goodbye 2013! Hello:



4th January 2014
Standing Machine OH press:
S1: 4 plates x 20 reps
S2: 4 plates x 20 reps
S3: 6 plates x 10 reps
S4: 8 plates x 10 reps

Standing single-arm overhead press:
3 sets: 50 lb bell x 8 reps each

Arnold press:
S1: 40 lb bells x 12 reps
S2: 40 lb bells x 10 reps
S3: 40 lb bells x 8 reps

Barbell row:
S1: 135 lbs x 20 reps
S2: 185 lbs x 10 reps
S3: 185 lbs x 10 reps

Pull-ups:
3 sets: bodyweight x 8 reps each

Dumbbell row: underhand grip, both dumbbellsd simultaneously

S1: 70 lb bells x 8 reps
S2: 80 lb bells x 8 reps

Pulldowns:
2 sets: 12 plates x 8 reps

Incline barbell bench press:
S1: 135 lbs x 8 reps
S2: 185 lbs x 6 reps

Flat fly:
2 sets: 50 lb bells x 8 reps

Incline curls:
3 sets: 30 lb bells x 8 reps

Triceps pressdown:
S1: 4 plates x 20 reps
S2: 6 plates x 15 reps
S3: 8 plates x 10 reps

Seated calf raise:
S1: 90 lbs x 20 reps
S2: 135 lbs x 12 reps
S3: 135 lbs x 12 reps

Feeling good this year... injuries aside.

Feeling like trying new things.



Feeling like laughing and smiling more.

Feeling like being uber-fit.

Soooo:

[Narkissos]

6th January 2014
Leg Extensions:
S1: 40 lbs x 40 reps
S2: 70 lbs x 30 reps
S3: 100 lbs x 20 reps
S4: 130 lbs x 10 reps
S5: 160 lbs x 10 reps

Barbell Squat:
Bare bar x 10 reps

S1: 135 lbs x 10 reps
S2: 225 lbs x 10 reps
S3: 315 lbs x 10 reps
S4: 405 lbs x 4 reps

Comments: stuck to a light weight today

Lying Leg curl:
S1: 110 lbs x 12 reps
S2: 140 lbs x 12 reps
S3: 170 lbs x 12 reps
S4: 170 lbs x 12 reps

Standing single-leg curl:
S1: 25 lbs x 8 reps each
S2: 70 lbs x 8 reps each

Hip thrust:
S1: 155 lbs x 10 reps
S2: 180 lbs x 10 reps
S3: 215 lbs x 15 reps

Comments: did these with a 130 chick on my lap, holding weights in her arms

Barbell standing calf raise:
S1: 225 lbs x 15 reps
S2: 315 lbs x 10 reps
S3: 315 lbs x 10 reps

Seated angled calf press:
2 sets: 360 lbs x 20 reps each

Seated calf raise:
2 sets: 180 lbs x 8 reps each

[Narkissos]

7th January 2014
Conditioning/Cardio

Circuit: 1 round
Skipping x 100 reps
Swiss ball extended row crunches: 12 reps
Skipping x 100 reps
Swiss ball extended row crunches: 12 reps
Skipping x 100 reps
Mason Twist on Swiss Ball: 12 reps each
Skipping x 100 reps
Decline straight-leg sit-ups: 30 reps
Skipping x 100 reps
Plyo Squat on to knee-high bench x 12 reps
Skipping x 250 reps
Dumbbell Swing: 70 lb bell x 10 reps
Skipping x 300 reps
Decline straight-leg sit-ups: 27 reps
Elliptical: 20 minutes
Rowing Machine: 7 minutes
Ass-to-calves Bodyweight Squat: 50 reps
Plank: 30 seconds
Plank knees to elbows: 30 seconds

[Narkissos]

8th January 2014
Prologue: still dealing with damaged wrist. Add shoulder pain (which manifested on the last chest-training day) to that list.

Warm-up:
Face pulls:
S1: 2 plates x 25 reps
S2: 2 plates x 25 reps
S3: 3 plates x 15 reps
S4: 3 plates x 15 reps
S5: 4 plates x 10 reps

Straight-arm bent Lateral Raise:
S1: 20 lb bells x 15 reps
S2: 25 lb bells x 13 reps (failure)
S3: 30 lb bells x 9 reps + 5 partials (failure)

Lateral raise: thumbs facing ceiling
2 sets: 15 lb bells x 15 reps

Comments: used each exercise to get progressively warmer

Barbell Standing Overhead press:
Bare bar x 8 reps

S1: 95 lbs x 12 reps
S2: 95 lbs x 12 reps
S3: 115 lbs x 10 reps
S4: 135 lbs x 6 reps; 115 lbs x 3 reps (drop-set)

Comments: haven't done barbell presses, or non-machine-presses, in a bit. Found it difficult to balance the bar overhead. Realising that this silly shift to machine work is probably the cause of the pain in my left shoulder.

Seated Cable Overhead Front Raise:

S1: 2 plates x 12 reps
S2: 1 plate x 20 reps

Comments: ROM = arms parallel to floor, to arms overhead

Barbell Behind-the-back Shrug:
2 sets: 225 lbs x 10 reps each

Comments: gave me difficulty to grip w/ weak wrist.

Barbell Shrug:
2 sets: 225 lbs x 10 reps each

Comments: both shrugging movements gave me pain in left trap. I wanted to do more for delts/traps, but didn't want to risk further irritation

Standing cable curls:
S1: 3 plates x 12 reps
S2: 4 plates x 12 reps
S3: 5 plates x 9 reps
S4: 4 plates x 10 reps
S5: 3 plates x 12 reps

Rope pressdown:
S1: 4 plates x 13 reps
S2: 4 plates x 12 reps
S3: 5 plates x 8 reps**
S4: 4 plates x 8 reps
S5: 3 plates x 12 reps

**had to cheat the last few reps...so lightened the weight again to return to strict reps

One-arm dumbbell preacher:
5 sets: 40 lb bells x 6 reps each

Overhead tricep extension:
S1: 2 plates x 20 reps
S2: 3 plates x 20 reps
S3: 4 plates x 12 reps

Barbell Standing overhead extension:
S1: 65 lbs x 16 reps
S2: 65 lbs x 15 reps

Smith Machine Standing Calf Raise:
S1: 195 lbs x 15 reps
S2: 195 lbs x 15 reps
S3: 195 lbs x 15 reps
S4: 285 lbs x 8 reps
S5: 285 lbs x 8 reps
S6: 285 lbs x 8 reps
S7: 375 lbs x 4 reps; 285 lbs x 4 reps; 195 lbs x 6 reps; 105 lbs x 6 reps (drop-set)

[Narkissos]

10th January 2014
Lat pulldown:
S1: 8 plates x 15 reps
S2: 8 plates x 15 reps
S3: 10 plates x 8 reps
S4: 10 plates x 8 reps
S5: 12 plates x 8 reps; 10 plates x 6 reps; 8 plates x 5 reps (drop-set)

Flat dumbbell Bench press:
S1: 50 lb bells x 20 reps
S2: 50 lb bells x 20 reps
S3: 50 lb bells x 20 reps
S4: 80 lb bells x 8 reps
S5: 80 lb bells x 8 reps

Comments: trying to avoid left shoulder pain. It manifested in the 5th set however

Pull-ups:
S1: Bodyweight x 6 reps
S2: bodyweight x 7 reps
S3: bodyweight x 6 reps

Decline dumbbell bench press:
S1: 70 lb bells x 10 reps
S2: 70 lb bells x 8 reps

Chin-up: palms-facing up
S1: bodyweight x 6 reps (shoulder-width grip)
S2: bodyweight x 6 reps (close grip)

Flat bench fly:
2 sets: 35 lbs x 12 reps each

Yates row:
3 sets: 205 lbs x 8 reps each

Seated calf raise:
S1: 90 lbs x 30 reps
S2: 90 lbs x 30 reps
S3: 135 lbs x 10 reps

Skier's Calf Raise: on smith machine
3 sets: 195 lbs x 12 reps

Standing single-leg calf raise:
2 sets: bodyweight x 15 reps each

Standing dumbbell curl:
3 sets: 30 lb bells x 15 reps

Tricep pressdown:
3 sets: 6 plates x 15 reps each

[Narkissos]

13th January 2014
Deep box squat:
Warm-up: 2 sets: bare bar x 10 reps each
Warm-up: 2 sets: 135 lbs x 10 reps each

S1: 155 lbs x 3 reps
S2: 185 lbs x 3 reps
S3: 205 lbs x 3 reps
S4: 225 lbs x 3 reps
S5: 245 lbs x 2 reps (failure)
S6: 265 lbs x 2 reps (failure)
S7: 275 lbs x 2 reps (failure)

Comments: 'deep' meant ass-to-calves with a pause. Definitely an interesting feeling. Caught a cramp in right thigh after set #3. Fun. :-)

Used a narrow stance through-out...which facilitated getting very deep on every rep

Deadlift:
S1: 315 lbs x 6 reps
S2: 365 lbs x 2 reps
S3: 415 lbs x 1 rep

Comments: no belt or wraps. Each rep was perfect

Smith Machine Skier's Calf Raise:
S1: 105 lbs x 25 reps
S2: 105 lbs x 20 reps
S3: 195 lbs x 10 reps
S4: 195 lbs x 10 reps
S5: 195 lbs x 10 reps

Standing smith machine calf raise:
S1: 195 lbs x 12 reps
S2: 195 lbs x 12 reps
S3: 245 lbs x 8 reps
S4: 245 lbs x 8 reps

Box Jump: hip-height box
5 sets: 6 reps each

Comments: started & ended each rep in a deep squat position

Seated dumbbell curls:
S1: 35 lb bells x 10 reps
S2: 35 lb bells x 10 reps
S3: 35 lb bells x 10 reps
S4: 50 lb bells x 6 reps
S5: 50 lb bells x 6 reps

Tricep rope pressdown:
S1: 4 plates x 10 reps
S2: 5 plates x 8 reps
S3: 5 plates x 8 reps
S4: 4 plates x 8 reps
S5: 4 plates x 8 reps

Standing cable curls:
3 sets: 4 plates x 12 reps each

Parallel bar dip:
3 sets: bodyweight x 15 reps each

Single-arm dumbbell preacher curl:
3 sets: 35 lb bell x 6 reps each

Dumbbell kickbacks:
3 sets: 30 lb bells x 12 reps each

Barbell curl:
1 set: 155 lbs x 3 reps

[Narkissos]

15th January 2014
Incline bent lateral raise/straight-arm-swing:
S1: 15 lb bells x 50 reps
S2: 15 lb bells x 50 reps
S3: 20 lb bells x 35 reps

Incline shrugs:
2 sets: 50 lb bells x 20 reps

Lateral raise/straight-arm-swing:
2 sets: 15 lb bells x 50 reps each

Bradford press:
2 sets: 95 lbs x 8 reps each**

**1 rep = 1 military press + 1 behind-the-neck press

Pull-ups:
3 sets: bodyweight x 10 reps each

Weighted push-ups:
S1: bodyweight + 45 lbs x 21 reps + 6 partials
S2: bodyweight + 45 lbs x 15 reps + 1 partial

Chin-ups: close palms-facing grip
S1: bodyweight x 10 reps
S2: bodyweight x 8 reps
S3: bodyweight x 4 reps

Incline barbell bench press:
S1: 135 lbs x 6 reps
S2: 185 lbs x 3 reps
S3: 185 lbs x 4 reps

Mith machine Skier's calf raise:
S1: 105 lbs x 20 reps
S2: 155 lbs x 15 reps
S3: 205 lbs x 10 reps
S4: 255 lbs x 4 reps

Dumbbell curls:
S1: 30 lb bells x 12 reps
S2: 30 lb bells x 12 reps
S3: 45 lb bells x 6 reps
S4: 70 lb bells x 4 reps; 45 lb bells x 3 reps (drop-set)

Parallel bar dip:
S1: bodyweight x 20 reps
S2: bodyweight x 15 reps
S3: bodyweight x 12 reps

Smith machine Standing calf raise:
S1: 255 lbs x 10 reps
S2: 305 lbs x 10 reps
S3: 305 lbs x 10 reps

Standing single-leg calf raise:
3 sets: bodyweight x 15 reps each leg

[Narkissos]

18th January 2014
Prologue: Diet has been sub-par for some time. Intermittent fasting has exacerbated this. I'm failing to reach my caloric goals. Feeling winded at present. I'm guessing this is due to low glycogen (as per the flat appearance of my musculature)

Lying leg curls:
S1: 80 lbs x 20 reps
S2: 80 lbs x 20 reps
S3: 80 lbs x 20 reps
S4: 100 lbs x 12 reps
S5: 110 lbs x 8 reps
S6: 110 lbs x 8 reps
S7: 110 lbs x 8 reps

Standing glute kickback:
2 sets: 2 plates x 15 reps

Pull-throughs:
S1: 3 plates x 12 reps
S2: 3 plates x 12 reps
S3: 4 plates x 8 reps

Bulgarian split squat:
S1: 95 lbs x 5 reps ea leg
S2: 100 lbs x 5 reps ea leg
S3: 100 lbs x 5 reps ea leg

Box Squat:
S1: 225 lbs x 10 reps
S2: 315 lbs x 10 reps
S3: 405 lbs x 10 reps
S4: 455 lbs x 5 reps
S5: 405 lbs x 10 reps

Box jump:
S1: 15 blocks high x 4 reps
S2: 15 blocks high x 4 reps
S3: 16 blocks high x 1 rep
S4: 17 blocks high x 1 rep**
S5: 16 blocks high x 1 rep
S6: 16 blocks high x 1 rep

**not a clean landing

Smith machine Standing calf raise:
S1: 105 lbs x 50 reps
S2: 195 lbs x 25 reps
S3: 285 lbs x 15 reps

Tricep pressdown:
S1: 4 plates x 20 reps
S2: 4 plates x 20 reps
S3: 5 plates x 10 reps
S4: 6 plates x 10 reps
S5: 8 plates x 5 reps; 7 plates x 5 reps; 6 plates x 5 reps: 5 plates x 5 reps (drop-set)

Barbell curl:
3 sets: 65 lbs x 15 reps each

[Narkissos]

20th January 2014
T-bar row:
S1: 90 lbs x 20 reps
S2: 90 lbs x 20 reps
S3: 135 lbs x 12 reps
S4: 180 lbs x 8 reps

Chin-ups: palms-facing grip
2 sets: bodyweight + 35 lbs x 5 reps each

Pull-ups
2 sets: bodyweight + 35 lbs x 4 reps each

Chin-ups: palms facing up
2 sets: bodyweight x 10 reps each

Low pulley row: v-handle
S1: 10 plates x 10 reps
S2: 12 plates x 10 reps
S3: 14 plates x 10 reps

Pulldowns: v-handle
2 sets: 12 plates x 8 reps each

Parallel bar dip:
S1: bodyweight x 12 reps
S2: bodyweight + 35 lbs x 8 reps
S3: bodyweight + 50 lbs x 6 reps

Decline dumbbell press:
1 set: 75 lb bells x 12 reps

Flat dumbbell press:
1 set: 75 lb bells x 12 reps

Low-incline dumbbell press:
1 set: 75 lb bells x 12 reps**

*8 + 4 assists

Barbell standing calf raise:
S1: 225 lbs x 13 reps
S2: 225 lbs x 14 reps

Calf press on leg-press station:
S1: 270 lbs x 20 reps
S2: 410 lbs x 17 reps

Standing calf raise: on hacksquat station
2 sets: 180 lbs x 15 reps each

[Narkissos]

22nd January 2014
Bodyweight squats:
3 sets: 10 reps each

Walking lunges:
2 sets: bodyweight x 20 steps
2 sets: 50 lb bells x 20 steps

Single leg lateral hop: side to side
3 sets: 10 reps each side

Reverse Box jump:
2 sets: knee-high bench x 10 reps each

Deadlifts:
S1: 315 lbs x 5 reps
S2: 365 lbs x 1 rep
S3: 365 lbs x 1 rep
S4: 365 lbs x 1 rep

Abductor:
3 sets: 170 lbs x 20 reps each

Pull-throughs:
S1: 4 plates x 10 reps
S2: 6 plates x 10 reps
S3: 6 plates x 10 reps

Standing Smith Machine Calf Raise:
S1: 195 lbs x 25 reps
S2: 285 lbs x 15 reps
S3: 375 lbs x 12 reps
S4: 425 lbs x 8 reps

Superset: 3 rounds
Weighted push-ups: bodyweight + 45 lbs x 15 reps
Barbell curls: 95 lbs x 8 reps

Calf Raise: on hack squat station
S1: 270 lbs x 20 reps
S2: 360 lbs x 15 reps

23rd January 2014

Run/walk circuit: 51 minutes