Narkissos: The 2007 training journal

[Narkissos]

Monday 8th January 2007... 3 weeks 'rest' from training.

Chest; biceps; Cardio ...5a.m.

pre-training: 1 scoop whey; 2 scoops dex; 4 ml Ethanol (alcohol); 2 b-complex vitamin tabs (4:30 a.m.)

Training: hypertrophy specific: goal= 8-10 reps per set

Flat Barbell Bench: closer than standard grip...just outside shoulder-width

warm-up: 2 sets: bare bar: 10 reps each set
warm-up: 95 lbs: 10 reps
warm-up: 115 lbs: 10 reps

Set 1: 185 lbs: 10 reps
Set 2: 185 lbs: 10 reps
Set 3: 185 lbs: 8 reps
Set 4: 185 lbs: 8 reps

Incline Dumbbell Bench Press:

warm-up: 60 lb dumbbells: 10 reps

Set 1: 80 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 7 reps
Set 3: 80 lb dumbbells: 6 reps

Dumbbell Pullover:

4 sets: 60 lb dumbbell: 10 reps each set


Seated Alternate dumbbell curl:

Set 1: 30 lb dumbbells: 10 reps each arm
Set 2: 40 lb dumbbells: 8 reps each arm
Set 3: 50 lb dumbbells: 4 reps; 40 lb dumbbells: 3 reps; 30 lb dumbbells: 3 reps


One-arm Dumbbell Preacher Curl:

3 sets: 25 lb dumbbell: 8 reps each arm each set


Cardio: pwo: Inclined Treadmill: 30 minutes M.I.I.T.

Average Incline: 4.5
Average Speed: 4.5

Max incline: 8.0
Max Speed: 7.5

Max speed was paired with average incline...and Max incline was paired with average speed.

Good workout... Nasty Bi pump.

pwo meal: 7:15 a.m.: 1 can tuna; 1 serving breadfruit; 1 tbsp garlic butter; 1 cup o' tea (w/ 2 packs splenda; 1 tsp sucrose)

Nap

ppwo meal: 12 p.m.: Minced beef; brown rice; 1 tbsp olive oil; 1 onion. [stirfry]


-N

[Narkissos]

Tuesday 8th January 2007

Legs; Abs 5 a.m.-6 a.m.


Leg-extensions:

No prior warm-up...

Set 1: 45 lbs: 20 reps
Set 2: 90 lbs: 20 reps
Set 3: 180 lbs: 20 reps


Squats:

No prior warm-up...

Set 1: 135 lbs: 10 reps [no belt]
Set 2: 225 lbs: 10 reps [no belt]
Set 3: 315 lbs: 10 reps [no belt]
Set 4: 405 lbs: 6 reps [w/ belt]

Laying Leg-curls:

No prior warm-up...

Set 1: 90 lbs: 15 reps
Set 2: 115 lbs: 8 reps
Set 3: 135 lbs: 8 reps
Set 4: 135 lbs: 6 reps


Seated Angled Calf-raises:

Set 1: 180 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 360 lbs: 10 reps
Set 4: 450 lbs: 8 reps


Leg-raises:

3 sets: 15 reps each set

Pretty cool session. Quad strength was more or less the same. I got most of this session on cam as well.. so i'll try to upload some clips

-Nark

[Narkissos]

Thursday 11th January (Happy Anniversary to me!!!)

Delts; Tris; Abs 5 a.m.

Prologue: For some reason i couldn't fall asleep at all. Who am i kidding? Chronic insomnia's the reason. I got 1hr of sleep last night... This session was a shocker to say the least

Seated Dumbbell Press:

warm-up: 30 lb dumbbells: 6 reps
warm-up: 40 lb dumbbells: 6 reps
warm-up: 50 lb dumbbells: 6 reps


Set 1: 60 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 85 lb dumbbells: 6 reps
Set 4: 90 lb dumbbells: 5 reps [failure]


Seated Lateral Raises: Straight arms...

Set 1: 15 lb dumbbells: 15 reps
Set 2: 20 lb dumbbells: 12 reps
Set 3: 25 lb dumbbells: 8 reps
Set 4: 25 lb dumbbells: 8 reps

Barbell Upright Rows:

4 sets: 70 lbs: 10 reps each set


Close-grip Bench press:

warm-up: bare bar: 6 reps
warm-up: 95 lbs: 6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 3 reps [failure]

Tricep Pressdowns:

Set 1: 65 lbs: 15 reps
Set 2: 75 lbs: 12 reps
Set 3: 95 lbs: 8 reps

One arm Dumbbell French Press:

2 sets: 25 lb dumbbell: 6 reps each arm, each set

Decline Sit-up:

Set 1: 30 reps
Set 2: 30 reps

SWEEEEEEEEEEEEEEEEEEET session... Sorry i left my cam at home lol

-Nark

[Narkissos]

Saturday 13th January 2007

Back; Calves 5 a.m.-6 a.m.

General warm-up: Laying leg-curls:

1 set: 45 lbs: 10 reps


Deadlifts:

warm-up: bare bar: 2 sets: 10 reps [no belt no straps]
warm-up: 135 lbs: 5 reps [no belt no straps]
warm-up: 225 lbs: 5 reps

Set 1: 405 lbs: 5 reps [w/ belt; no straps]


Chins:

3 sets: bodyweight x failure: set 1: 8 reps; set 2: 6 reps; set 3: 5 reps


V-bar Pulldowns:

warm-up: 125 lbs: 8 reps

Set 1: 145 lbs: 8 reps
Set 2: 145 lbs: 8 reps

Bent Over Barbell Row: Torso parallel to floor...

warm-up: 135 lbs: 8 reps

Set 1: 185 lbs: 8 reps
Set 2: 185 lbs: 8 reps

Corner Rows [improvised t-bar rows]: Torso parallel to floor...

warm-up: 70 lbs: 8 reps

Set 1: 105 lbs: 8 reps
Set 2: 175 lbs: 4 reps; 105 lbs: 4 reps; 70 lbs: 4 reps

Lumbar Crunches [short ROM hyperextensions]:

3 sets: 10 reps each set


Seated Calf-raise:

warm-up: 50 lbs: 20 reps

5 sets: 100 lbs: 10 reps each set


An ok session... Was anticipating a better deadlift. 405 raw was pretty smooth... but the feeling i got from it told me that 495 raw wouldn't have been possible today...so i rescinded.

-Nark

[Narkissos]

Wednesday 17th January 2007

Chest; Biceps; Abs 5 a.m.

prologue: Woke at my usual time (4:30 a.m.).. but didn't consume my pre-workout shake (very fast-assimilating pro/carb)... Trained on an empty stomach.. like i always used to. Thought it would've negatively impacted my training session since i've been doing a light pro/carb pre-training and it's been 'working' (i.e. i've been getting a better pump.. but i can't say that i've been actually stronger than when i train on an empty stomach).

Well it didn't negatively affect my session... Check it out.


Flat Dumbbell Bench Press:

warm-up: 30 lb dumbbells: 6 reps
warm-up: 40 lb dumbbells: 6 reps
warm-up: 50 lb dumbbells: 6 reps
warm-up: 60 lb dumbbells: 6 reps

Set 1: 80 lb dumbbells: 6 reps
Set 2: 110 lb dumbbells: 6 reps [PERSONAL BEST]**
Set 3: 100 lb dumbbells: 6 reps

**Got pain here in my right shoulder.. even though the reps were smooth and slow. I think maybe i hyperextended in the max stretch position...due to my elbow placement. I had them perpendicular to my body... or maybe a little bit more than perpendicular. Maybe they were too high. Anyway.. i'll revise elbow placement on the next session if possible.


Incline Dumbbell Bench Press:

Set 1: 80 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 5 reps [failure]
Set 3: 90 lb dumbbells: 5 reps [failure]**

**failed mid-way up on the 6th rep


Dumbbell Pullover:**

Set 1: 60 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 90 lb dumbbells: 6 reps

**I paused for about 2 secs in the max stretch position (the bottom of the movement)...then reversed the movement. It wasn't an explosive positive however. Both the descent and ascent were smooth and controlled.


Seated Alternate Dumbbell Curls:

Set 1: 30 lb dumbbells: 8 reps each arm
Set 2: 40 lb dumbbells: 6 reps each arm
Set 3: 60 lb dumbbells: 6 reps each arm [failure]

One arm Dumbbell Preacher Curls:

Set 1: 30 lb dumbbell: 6 reps each arm

Set 2: 40 lb dumbbell: 6 reps each arm*

*Started with the right arm.. but only got 3 reps unassisted.. Got a spot for 3 reps. Then went to the left arm.. where i completed 6 reps unassisted. Can't believe my left arm is that much stronger.. I'm right-handed at that, and my right arm is bigger.

Set 3: 40 lb dumbbells: 6 reps each arm**

**Started with the right arm again..Same number of reps & assists. This time i failed mid-rep on the 6th rep with the left arm..and got and assist to complete the rep.

Roman Chair Sit-ups:

2 sets: 15 reps each set


Leg-raises:

2 sets: 15 reps each set


Comments: Weird muscular imbalance right arm v.s. left. Will have to look into correcting this. Also, i think i'm going to change my pre-training regime. Gonna probably just supplement with BCAAs and a thermogenic (optionals) pre-training... instead of a liquid meal.

GREAT SESSION!


-Narkissos

[Narkissos]

Friday 19th January 2007

Legs 5 a.m.-6:15 a.m.

Prologue: Another night of insomnia. The last time i remember being displayed on my cellphone before i fell asleep was 3:30 a.m... and my alarm went off at 4:45 a.m.

This happened yesterday as well..That's why i didn't train. The week's almost over however.. so i had no choice this morning. Got up.. hit 3 caps of a stimulant/thermogenic supplement i had knocking around..and headed to the gym.

This is how it went:



Laying Legcurl:

Set 1: 45 lbs: 20 reps
Set 2: 45 lbs: 20 reps
Set 3: 90 lbs: 10 reps
Set 4: 90 lbs: 10 reps
Set 5: 135 lbs: 6 reps
Set 6: 135 lbs: 6 reps

Stiff-leg/straight-leg Deadlifts:

These were done on a 6" platform. I lowered the bar to my toes on each rep. Since i loaded the bar with 45s.. this meant that on each rep the plates extended about 4" past the platform...increasing the ROM by about 4"

The set with the bare bar served to 'un-knot' my groin. Due to the extreme ROM i use on this exercise (and previous injury to the groin area) if i don't approach increases slowly i get a painful cramp near in my adductor.

Execution: flat back tru-out; straight legs (no bend in knees); no straps; no belt

warm-up: bare bar: 10 reps

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 275 lbs: 10 reps**

**In retrospect i could've handled 315+ here.. but i had opted for the 275 because of the energy demands that the increased ROM and rep-range were placing on my grip strength.The tired worn feeling i was getting on the 2nd set made me doubt that i could grip the bar for the entire duration of the 3rd set if i had gone heavier.

Leg-extensions:

This was used just a general warm-up for my knees..since i had noted some discomfort the previous week. I dropped the rep range to correspond to the perceived energy level of my sleep-deprived state. None of the sets were done to failure.. and neither were they heavy.

Set 1: 45 lbs: 10 reps
Set 2: 90 lbs: 10 reps
Set 3: 135 lbs: 10 reps
Set 4: 180 lbs: 10 reps

Leg-press: Close stance...

warm-up: 300 lbs: 20 reps

Set 1: 660 lbs: 15 reps [failure]**

**Far short of my usual...and far more taxing.


Barbell Squats:

2 sets: 315 lbs: 10 reps each set


I started to hyperventilate at this point.. at the end of the second set. I think the intensity level was too high: rest periods to short.. or the thermogenics didn't agree with my body. Whatever the cause, i couldn't catch my breath... and this is the closest i've come to puking since i was a toddler. It felt like i could've tossed it at any moment. Only thing is.. i was training on an empty stomach..so i know that nothing wouldn't have come up.. cus there was nothing there.


Calf press [leg-press station]:

warm-up: 300 lbs: 10 reps

Set 1: 660 lbs: 12 reps [failure]


Seated Angled Calf-raise:

warm-up: 180 lbs: 10 reps

Set 1: 360 lbs: 10 reps [failure]


Seated Calf-raise:

warm-up: 50 lbs: 10 reps

Set 1: 100 lbs: 10 reps
Set 2: 150 lbs: 7 reps [failure]


It was an interesting and very fast-paced session to say the least.

-Narkissos

[Narkissos]

Monday 22nd January 2007

Shoulders; Triceps 5:20 a.m.- 6:15 a.m.

Prologue: Another night of not sleeping. Went to bed at 3:45 a.m. and woke @ 4:45 a.m. Got to the gym late because my girlfriend never showed up... She didn't call either. So i had to stroll over to my dad's house and borrow his vehicle. I trained this morning on an empty stomach as well. Here's how it went:

Seated Dumbbell Shoulder Press:

warm-up: 30 lb dumbbells: 6 reps
warm-up: 40 lb dumbbells: 6 reps
warm-up: 50 lb dumbbells: 6 reps
warm-up: 60 lb dumbbells: 6 reps

Set 1: 80 lb dumbbells: 6 reps
Set 2: 90 lb dumbbells: 4 reps [failure]
Set 3: 80 lb dumbbells: 6 reps
Set 4: 80 lb dumbbells: 6 reps

Seated Behind-the-Neck Press: Lowering the bar to the traps on each rep..

warm-up: bare bar: 6 reps
warm-up: bare bar: 6 reps
warm-up: 95 lbs: 6 reps
warm-up: 115 lbs: 6 reps

Set 1: 135 lbs: 4 reps [failure]
Set 2: 135 lbs: 4 reps [failure]
Set 3: 135 lbs: 4 reps [failure]

Behind-the-back Shrugs: No straps... w/ pause at both the top and bottom of each rep...

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 8 reps
Set 3: 225 lbs: 8 reps
Set 4: 225 lbs: 8 reps [grip failure]

Close-grip Bench press: Full ROM...

warm-up: bare bar: 6 reps
warm-up: 95 lbs: 6 reps
warm-up: 115 lbs: 6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 185 lbs: 6 reps

Parallel Bar dip: Close grip... full ROM

3 sets: bodyweight: 6 reps each set


One-arm Dumbbell French-press:

3 sets: 25 lb dumbbell: 6 reps each arm.. each set


Nice session... Had a little trap discomfort since i hadn't hit 'em directly in a while. Had a little delt discomfort with the behind-the-neck press.. for the same reason. It wasn't pain however.. It was like a deep muscle pump. Had some wrist issues with the close-grip bench.. as well as (strangely so) balance issues. It felt like one side of the bar was heavier than the next. I changed the bar after the second set (185 x 6) because during the set it felt like the bar would slip from my grip. (i was using the false thumb grip). The bar didn't appear bent.. but i wasn't taking the chance.

Nice pump overall.. and pretty decent poundage imo.

-Nark

[Narkissos]

Monday 23rd January 2007

Back 5:05 a.m.- 5:55 a.m.

Prologue: Same ole...different day. Fell asleep at 3:30 a.m... Alarm went off at 4:30 a.m. Trained on an empty stomach. Here's how it went:

V-bar Pulldown: Very strict reps...Pulling to upper chest

warm-up: 75 lbs: 8 reps
warm-up: 85 lbs: 8 reps
warm-up: 95 lbs: 8 reps

Set 1: 125 lbs: 8 reps
Set 2: 140 lbs: 8 reps
Set 3: 170 lbs: 8 reps
Set 4: 170 lbs: 8 reps

Bent-Over Barbell Row:

These were done on a 6" platform.. Lowering the bar to toes on each rep for increased ROM. Did a dead hang at the bottom of each rep to emphasize the stretch.

warm-up: 95 lbs: 8 reps
warm-up: 95 lbs: 8 reps

No Belt; No straps

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 6 reps
Set 3: 185 lbs: 6 reps
Set 4: 185 lbs: 6 reps

One-arm Dumbbell Row:

These were done with the elbows out to the side: perpendicular to the body.. as opposed to tucked in close to the body... mimicking the form i use with the barbell equivalent. Each rep was very strict.

Set 1: 70 lb dumbbell: 8 reps each arm
Set 2: 80 lb dumbbell: 8 reps each arm
Set 3: 80 lb dumbbell: 8 reps each arm
Set 4: 80 lb dumbbell: 8 reps each arm

Wide-grip Lat Pulldown:

4 sets: 105 lbs: 8 reps each set


Solid session... Great pump.

-Narkissos

[Narkissos]

Tuesday January 30th 2007

Chest; Biceps; Triceps; Abs 5 a.m.

Prologue: Been having a really rough time the past three weeks: school-wise; life-wise; relationship-wise. Haven't been eating, sleeping...and now, neither have i been training. None of the above by choice. I can't sleep because my mind won't shut off... I'm thinking about being medicated for that. I can't eat because my mind isn't towards food... I have no appetite nor inclination. I haven't trained because i haven't been sleeping nor eating..and thus felt weak physically. Getting lactic acid burn from normal routine things...lactic acid burn that you'd get from a high intensity workout. All that's kept me grounded is my music ..which i have delved into obsessively...writing and composing to keep my mind from imploding.

Fell asleep this morning at 3:45 a.m. Awoke before the alarm went off at 4:15 (was supposed to go off at 4:30). Headed off to the gym on an empty stomach.

Here's how it went..

Incline Dumbbell Bench Press:

warm-up: 40 lb dumbbells: 6 reps
warm-up: 50 lb dumbbells: 6 reps
warm-up: 60 lb dumbbells: 6 reps

Set 1: 80 lb dumbbells: 6 reps
Set 2: 100 lb dumbbells: 6 reps
Set 3: 110 lb dumbbells: 4 reps [failure]

Flat Dumbbell Bench Press:

Set 1: 100 lb dumbbells: 6 reps [failure]
Set 2: 90 lb dumbbells: 5 reps [failure]
Set 3: 80 lb dumbbells: 6 reps [failure]

Dumbbell Pullover:

Set 1: 60 lb dumbbell: 6 reps
Set 2: 80 lb dumbbell: 6 reps
Set 3: 100 lb dumbbell: 6 reps

Standing Close grip Barbell Curl: hands spaced 6" apart... all reps done strictly

warm-up: bare bar: 6 reps
warm-up: 40 lbs: 6 reps

Set 1: 60 lbs: 6 reps
Set 2: 80 lbs: 6 reps
Set 3: 100 lbs: 6 reps

One-arm Dumbbell Preacher Curls:

3 sets: 30 lb dumbbell: 6 reps each arm each set

Close-grip Bench press:

At this point my biceps had a skin-stretching pump. They acted like a cushion impeding my range-of-motion here. Had to consciously try to touch my chest on each rep of the first few sets...until the blood was redirected to my triceps.

warm-up: bare bar: 6 reps
warm-up: 95 lbs: 6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 205 lbs: 4 reps **

**stopped the reps of this set about 1" from my chest...paused, then reversed the movement.

One-arm Dumbbell French press:

3 sets: 25 lb dumbbell: 8 reps each arm..each set

Decline sit-up:

3 sets: 20 reps each set

Session took exactly one-hour to complete. Rest periods were very short.

-Narkissos

[Narkissos]

Thursday 1st February 2007

Legs; Abs: Back at the school gym

Prologue: Still not eating or sleeping. Training at the university gym..which lacks most basic equipment. So i did deads for hamstrings.. because there are no machines for such
Stiff-leg Deadlifts: Pulling from the floor: no belt, no straps...

warm-up: bare bar: 7 reps

Set 1: 135 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 315 lbs: 6 reps
Set 4: 405 lbs: 2 reps [grip failure]

Barbell Squats:

Set 1: 135 lbs: 10 reps
Set 2: 225 lbs: 10 reps
Set 3: 315 lbs: 8 reps

Comments: The school gym has no mirrors in the squat area. Since they cater mainly to female students (and guys trying to pick up females), the mirrors are around the cardio equipment..so the chicks can check their hair. I feel more comfortable squatting when i can see myself.. so i stopped at 315 lbs.
Barbell Front Squats:

2 sets: 135 lbs: 10 reps each set

Calf-raises: on leg-press station

Set 1: 110 lbs: 10 reps
Set 2: 220 lbs: 10 reps
Set 3: 352 lbs: 10 reps
Set 4: 484 lbs: 10 reps
Set 5: 572 lbs: 8 reps

Comments: The school's poundage are a mix of kilogram plates and pound plates... Thus the odd poundages

Standing smith-machine calf-raises:

3 sets: 225 lbs: 10 reps; 8 reps; 8 reps

Leg-raises:

3 sets: 15 reps each set

Decent session.

Narkissos