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  #1  
Old 01-05-2015
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Default Nark's Training log - 2015

Nothing exciting here.

Sitting at 210-212 lbs right now, depending on how I've eaten the day prior.

The goal?

To look even better than I look now... maybe better than I've ever looked.



Viva 2015!
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Old 01-05-2015
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3rd January
Taught a 1-hour bootcamp.

20 or so participants.

Crazy shit!

Way to start the year :)

5th January
Pull-ups: 30 reps

Swiss ball sit-ups: 100 reps
chin-ups: 20 reps
bent-knee sit-ups: 50 reps
Inverted row: 30 reps
floor sit-up: 50 reps
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Old 01-13-2015
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6th January
Seated calf
45 x 20
90 x 20
135 x 25 (rest pause)

Flat bench fly + Barbell push up
30s x 10 push up x 10
45s x 10 push up x 10
70s x 8 push up x 8


Incline machine press:
3 sets 8 x 15 reps


High incline fly
2 sets 45s x 12 reps each


Dumbbell Flat bench press
2 sets: 75s x 8


Barbell pullover press
3 x 95 x 6 each

Pm work out: 30 mins on spin bike

7th January
bodyweight squat:
4 x 50 reps


Bodyweight plyometric squat: 50 reps


Lying single leg curl
3 plates x 10 each
4 plates x 8 + 4 partials


Hack squat
90 x 8 reps

180 x 6


Lying leg curl
100 x 8
120 x 8 + 4 partials


Triceps press down
5 x 4 plates x 12 reps each


Tricep complex:
S1:
Single arm skullcrusher: 30 x 6 each
Single arm French press: 30 x 4 each
Single arm kickback: 30 x 6 each


S2:
Single arm skullcrusher: 30 x 6 each
Single arm French press: 30 x 4 each
Single arm kickback: 30 x 6 each


S3:
JM press: 30 x 6 reps each
Single arm skullcrusher: 30 x 6 each
Single arm French press: 30 x 4 each
Single arm kickback: 30 x 6 each


Superset
S1:
Horizontal calf press: 8 plates x 25
Barbell standing calf raise: 135 lbs x 15 reps


S2:
Horizontal calf press: 10 plates x 15
Barbell standing calf raise: 135 lbs x 15 reps

S3:
Horizontal calf press: 12 plates x 12
Barbell standing calf raise: 135 lbs x 15 reps
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Old 01-13-2015
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9th January

Taught a 1hr long bootcamp in the rain. It was fun!

10th January
Taught a 1hr long bootcamp. Followed up with a shoulder workout.

The workout was: clean and press, behind the neck push press, barbell lateral raise, handstand push-ups, and barbell curls.

It left me beat up!

13th January
Calf press on leg press station:
s1: 180 lbs x 40 reps
s2: 270 lbs x 30 reps
s3: 360 lbs x 10 reps
s4: 360 lbs x 10 reps

Leg press:
s1: 180 lbs x 20 reps
s2: 270 lbs x 20 reps
s3: 360 lbs x 20 reps
s4: 450 lbs x 20 reps
s5: 540 lbs x 20 reps

v-squat:
s1: 270 lbs x 15 reps
s2: 360 lbs x 12 reps

lying leg curl:
3 sets: 120 lbs x 8 reps each

seated calf raise:
3 sets: 135 lbs x 15 reps each

lying single leg curl:
2 sets: 4 plates x 8 reps each
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  #5  
Old 02-11-2015
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14th January
Single arm shrugs
S1: 70 lb bell x 15 reps each
S2: 90 lb bell x 10 reps each

Barbell upright row:
S1: 95 lbs x 8 reps
S2: 115 lbs x 8 reps

Machine shrug:
2 sets:10 plates x 20 reps

Hang clean:
2 sets: 135 lbs x 6 reps each

Seated shrug:
2 sets: 100 lb dumbbells x 8 reps each

Machine overhead press:
S1: 6 plates x 10 reps
S2: 8 plates x 10 reps
S3: 10 plates x 10 reps

Lateral raise:
2 sets: 30 lb bells x 12 reps

Front raise:
2 sets: 35 lb plates x 10 reps

Bench press:
3 sets: 135 lbs x 15 reps

Weighted push-up:
2 sets: +45 lbs x 10 reps each

Flat fly:
2 sets: 35 lb bells x 10 reps each

Standing Arnold press:
2 sets: 35 lb bells x 15 reps each

Single-arm dumbbell french press:
2 sets: 30 lb bell x 6 reps each

E Z curl french press:
2 sets: 65 lbs x 10 reps each

Skullcrusher:
2 sets: 65 lbs x 12 reps each

Tricep pressdown:
2 sets: 6 plates x 12 reps each

Barbell standing calf raise:
S1: 225 lbs x 30 reps
S2: 225 lbs x 20 reps
S3: 225 lbs x 20 reps
S4: 225 lbs x 15 reps
S5: 225 lbs x 15 reps

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  #6  
Old 02-11-2015
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15th January
Chin-ups:
S1: bw x 12 reps
S2: +30 lbs x 6 reps
S5: +50 lbs x 4 reps

Plate-loaded Pulldowns:
S1: 120 lbs x 8 reps
S2: 170 lbs x 4 reps; 120 lbs x 6 reps; 70 lbs x 6 reps

Staggered grip pull-up:
2 sets: bodyweight x 4 reps each

Wide-grip pull-ups:
2 sets: bodyweight x 4 reps each

Barbell row:
S1: 115 lbs x 8 reps
S2: 160 lbs x 8 reps
S3: 160 lbs x 8 reps
S4: 230 lbs x 6 reps

Inverted row:
S1: bodyweight + 35 lbs x 6 reps
S2: bodyweight +70 lbs x 4 reps; +35 lbs x 4 reps
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  #7  
Old 02-11-2015
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Activity: 99%
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Join Date: Feb 2007
Location: Barbados
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20th January
Pec dec:
2 sets: 3 plates x 20 reps each
2 sets: 5 plates x 8 reps each
2 sets: 6 plates x 8 reps each
2 sets: 8 plates x 8 reps each

Cable crossover:
2 sets: 4 plates x 10 reps each
2 sets: 6 plates x 8 reps each

Decline increased-ROM fly
3 sets: 25 lb bells x 10 reps each

Comments: ditching heavier weights, and working on slow, deliberate pectoral training...since just lifting heavy hasn't had desirable results to date. on the flies, and all preceding lifts, arms were kept as close to straight as possible.

Decline dumbbell bench press:
S1: 70s**

Smith machine bench press:
S1: 105**

**aborted. Didn't feel right.

Parallel bar dip:
2 sets: Bodyweight x 6 reps

Comments: did these with a slow negative.

Incline barbell bench press:
S1: 115 lbs x 6 reps
S2: 135 lbs x 6 reps
S3: 165 lbs x 4 reps
S4: 185 lbs x 2 reps

Comments: slow negative. Touched bar to clavicle on each rep.

Lying leg curls:
3 sets: 80 lbs x 12 reps each
3 sets: 100 lbs x 8 reps each
2 sets: 120 lbs x 6 reps each

Platform SLDL: 6" box, lowering bar to instep
2 sets: 135 lbs x 10 reps each

Tricep pressdown:
S1: 4 plates x 15 reps
S2: 5 plates x 15 reps
S3: 6 plates x 15 reps
S4: 7 plates x 10 reps
S5: 8 plates x 8 reps

French press:
1 set: 85 lb bell x 12 reps

Plate press:
1 set: 25 lb plate x 15 reps

Single-arm french press:
1 set: 25 lb bell x 15 reps each

Close-grip push-up:
1 set: bodyweight x 10 reps (ie failure)
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
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  #8  
Old 02-11-2015
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Narkissos Narkissos is online now
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Points: 9,213,125, Level: 100
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Join Date: Feb 2007
Location: Barbados
Posts: 47,342
Real Name: Corey
Rep Power: 707
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23rd January
Prologue: taught a one-hour long bootcamp. Then decided i'd try to get in some training myself. If i'm 100% honest though, I don't feel like training

Plate-loaded underhand grip lat pulldown:
Warm-up: 50 lbs x 15 reps
Warm-up: 70 lbs x 15 reps
Warm-up: 100 lbs x 15 reps

S1: 150 lbs x 8 reps
S2: 150 lbs x 8 reps
S3: 150 lbs x 5 reps

Plate loaded lat pulldown:
S1: 100 lbs x 12 reps
S2: 100 lbs x 8 reps
S3: 100 lbs x 8 reps

Standing torso angled plate loaded cable row:
3 sets: 100 lbs x 12 reps each

Suspended Inverted row:
S1: bodyweight x 8 reps
S2: bodyweight x 10 reps

One-arm kettlebell row:
2 sets: 90 lb bell x 6 reps each

Pull-ups:
2 sets: Bodyweight x 8 reps each

Comments: these weren't strict at all

Barbell pullover:
Warm-up: 45 lbs x 8 reps

S1: 65 lbs x 8 reps
S2: 85 lbs x 8 reps

Superset:
S1
Very close grip bench press: 95 lbs x 15 reps
Concentration curl: 30 lb bell x 8 reps each

S2:
Very close grip bench press: 135 lbs x 12 reps
Concentration curl: 30 lb bell x 8 reps each

S3:
Very close grip bench press: 185 lbs x 4 reps
Concentration curl: 30 lb bell x 8 reps each

Seated overhead press:
5 sets: 95 lbs x 10 reps each

Single-arm hammer curl:
2 sets: 30 lb bell x 10 reps each

Bodyweight french press:
2 sets: 10 reps each


__________________
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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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  #9  
Old 02-11-2015
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Narkissos Narkissos is online now
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Points: 9,213,125, Level: 100
Points: 9,213,125, Level: 100 Points: 9,213,125, Level: 100 Points: 9,213,125, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 47,342
Real Name: Corey
Rep Power: 707
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 January
Prologue:
taught a one-hour bootcamp. And, with energy to spare, decided to train legs after.


Front squat: ass to calves
S1: 135 lbs x 12 reps
S2: 185 lbs x 3 reps
S3: 225 lbs x 3 reps
S4: 275 lbs x 1 rep

Barbell squat: ass to calves:
S1: 225 lbs x 5 reps
S2: 225 lbs x 5 reps
S3: 225 lbs x 5 reps
S4: 225 lbs x 5 reps
S5: 225 lbs x 8 reps

Standing barbell calf raise:
S1: 345 lbs x 12 reps
S2: 345 lbs x 12 reps
S3: 345 lbs to 135 lbs: dropset til absolute failure
S4: 135 lbs x 50 reps
__________________
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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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  #10  
Old 02-12-2015
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Narkissos Narkissos is online now
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Points: 9,213,125, Level: 100
Points: 9,213,125, Level: 100 Points: 9,213,125, Level: 100 Points: 9,213,125, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 47,342
Real Name: Corey
Rep Power: 707
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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27th January
Prologue: 10pm - impromptu session outdoors with a martial artist

10-15 minutes bag work
90 pull-ups/chin-ups
10-15 minutes tire work
Skipping x 300 reps

28th January
Workout #1: 8am
Flat fly:
S1: 25 lb bells x 15 reps
S2: 35 lb bells x 10 reps
S3: 50 lb bells x 10 reps

Incline press:
S1: 50 lb bells x 10 reps
S2: 75 lb bells x 8 reps

Push-ups: 50 reps

Decline bench press:
3 sets: 135 lbs x 8 reps each
1 set: 185 lbs x 6

Push-ups: 50 reps

Incline bench press:
3 sets: 135 lbs x 6 reps each

Push-ups: 50 reps

Tricep pressdown:
5 sets: 4 plates x 15 reps

Lying leg curl:
S1: 80 lbs x 15 reps
S2: 100 lbs x 10 reps
S3: 100 lbs x 10 reps

Lying single leg curl:
3 sets: 3 plates x 8 reps each leg

Bodyweight hyperextensions:
3 sets: 20 reps each

Single-arm Dumbbell french press:
S1: 20 lb bell x 20 reps each
S2: 25 lb bell x 15 reps each
S3: 30 lb bell x 8 reps each
S4: 35 lb bell x 6 reps each

Workout #2 - 7:10pm

Circuit: 4 rounds
Burpee w/o push-up: 10 reps
Bodyweight plyometric squat: 10 reps
Ass-to-calves barbell squat: 135 lbs x 10 reps
__________________
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My training Videos? View 'em Here!

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

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